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Sugarbutt
07-15-08, 8:21 pm
Okay, as promised, with the new stack and diet comes a new journey. I'll lay out the basics.

Training schedule is like this:
Monday: Calves/abs
Tuesday: Shoulders
Wednesday: Legs
Thursday: Calves/abs
Friday: Arms
Saturday: Chest
Sunday: Back

Cardio every day, 45-60 minutes MINIMUM! For the next three weeks, will be doing two-a-days to get in about two hours of cardio...

Measurements:
Weight: 186lbs (yuck)
Goal weight: 170 by August 25th (175 by August 5th)
Body fat: 22%
Goal: 17% (20% by August 5th)
Arms: 14"
Chest: 38.5"
Shoulders: 44"
Waist: 32"
Hips: 41"
Thigh: 24"
Calf: 17"
Neck: 13.5"

Supplements:
Whey protein
Casein protein
Omega
Flex
Pak
Cuts
Pump
Beta-Ala9
ALA
ZMA Pro
Vitamin D
Vitamin C
Calcium
Biotin
Vanadyl Sulfate
B-Complex
5-HTP
7-Keto

Sugarbutt
07-15-08, 8:26 pm
20080715
Day One: Shoulders

Pre-workout cardio: 30 minutes on the treadmill

Smitty military press (wt. per side):
25/12, (30/10) x 3

BB shrugs
135/15, 185/8, 185/4 (lost grip), 135/15

Side laterals:
(15/10) x 3

Front raises:
12/12, (15/10) x 2

Upright rows:
40/12, (50/10) x 2

Reverse pec deck:
60/12, 67.5/12, 75/10

Post-workout cardio: 15 minutes on the arch trainer

Also went out a few hours later and bladed 10 miles (about an hour of cardio). Missed that!!

SQUAT or DIE!
07-15-08, 8:29 pm
yaay is up and running...

Big Wides
07-15-08, 8:37 pm
A sound mind in a sound body....should be fun

B.C.
07-15-08, 8:42 pm
We need to start another shrug war...we both took a dive since our last one. I'm only shruggin' 225 these days too, I hate it. Forgive me for my monolingual ways, but what the hell does that title mean? Nice workout to kick off the new thread...GREAT START.

Sugarbutt
07-15-08, 8:47 pm
We need to start another shrug war...we both took a dive since our last one. I'm only shruggin' 225 these days too, I hate it. Forgive me for my monolingual ways, but what the hell does that title mean? Nice workout to kick off the new thread...GREAT START.

LOL! It's not Spanish, it's Latin!!

"Sound mind in a sound body."

B.C.
07-15-08, 8:50 pm
LOL! It's not Spanish, it's Latin!!

"Sound mind in a sound body."

Ah...shoulda looked it up on the 'net. I like it.

SQUAT or DIE!
07-15-08, 8:51 pm
it fits her.. shes the only one around who is of sound mind...

mgmmaze
07-15-08, 9:03 pm
god damn that alot of cardio you got planned

Sugarbutt
07-15-08, 9:18 pm
god damn that alot of cardio you got planned

Hah...gotta do it...

mgmmaze
07-15-08, 9:19 pm
ya i been slackin on mine since im on night watch by the time im off all i want to do is sleep so my twice a day cardio turned into one time

Sugarbutt
07-15-08, 9:20 pm
ya i been slackin on mine since im on night watch by the time im off all i want to do is sleep so my twice a day cardio turned into one time

Better than none, though!

ghost
07-15-08, 9:23 pm
fucking score. want the old one closed?

mjsef88
07-16-08, 7:43 am
just switching over from there to here.

stubbed (again)....can't fucking wait for today.

Sugarbutt
07-16-08, 9:11 am
You guys are making me nervous. =P

ghost
07-16-08, 10:01 am
You guys are making me nervous. =P

hehehehehehehe.

Northman
07-16-08, 10:03 am
You guys are making me nervous. =P

Well, now you can count on these gents to apply pressure if you start to slip. It's only a good thing.

Sugarbutt
07-16-08, 11:21 pm
Started off the day by going rollerblading with my aunt and uncle...took about an hr and 25 minutes...

Went to the gym later and worked out...

20080716
Day Two: Legs
Weight: 185lbs (-1lb)

Pre-workout cardio: 10 minutes on the stationary bike

Squat:
95/10, 115/10, 135/6 - felt a little light, but my knee was bugging me...

Leg press (plates per side):
2pps/10 - one set close, one set wide, 2pps/12 - normal, 3pps/8 - normal, (1pps/20) x 3 - normal

Smitty lunges:
(25/10) x 2

SUPERSET:
Leg extension
50/15, (62.5/15) x 2
Drop set: 75-62.5-50-37.5/5 each
Leg curl:
50/15, (62.5) x 2
Drop set: 75-62.5-50-37.5/5 each

Post-workout cardio: 30 minutes treadmill

VERY upset because I forgot the watch to my HR monitor...had a crappy workout...hah...

Sugarbutt
07-16-08, 11:34 pm
http://bodyspace.bodybuilding.com//img/user_images/growable/2008/07/16/11055671/progresspic/1573222orig.jpg

Sugarbutt
07-17-08, 11:47 am
20080717
Day Three: Calves/Abs
Weight: 185 (-0)

Pre-workout cardio: 10 minutes treadmill, 5 minutes stepper

Standing calf raises:
60/26, (50/30) x 2, 60/25

Seated calf raises:
(45/25) x 4

Captain's chair crunch:
15 x 4

Weight ball crunch:
(25/25) x 4

Weighted bar twists:
(15/30) x 4

DB side crunch:
(50/15 per side) x 4

Post-workout cardio: 30 minutes on spin bike

Finding it hard to get my heart rate in the right zone, per Toni's instructions...it's either too high or too low...blah!

Toni69
07-17-08, 11:54 am
it will get there..give it time. Its very different when your actually monitoring your HR to maintain throughout. You just have to keep doin it and you will find your groove with it..your body will adjust soon.

firsthorseman97
07-17-08, 12:52 pm
I'm subbed! Good luck reach your goals. I'm sure you will.

mjsef88
07-17-08, 5:48 pm
so it sure was great getting to train with you yesterday.........

(let the guilt trip start!)

B.C.
07-18-08, 1:09 am
Toni probably has you trying to keep your HR much lower than you're used to. That's gonna be kinda hard on a spin bike. Just keep trying different things, and you'll find the torture device that works best.

Tron
07-18-08, 10:16 am
Aww, man... now I gotta change my sub! Glad to see you're hitting it harder than ever! How's the diet coming?

Sugarbutt
07-18-08, 1:22 pm
20080717
Day Four: Arms

Pre-workout cardio: 15 minutes elliptical

SUPERSET
Cable pushdowns:
70/12, (90/12) x 3
*Drop set (pushdowns only) 90-80-70-60-50/8-8-8-8-20
Cable overhead extension:
(70/12) x 4

Cable curl:
60/12, 70/10, 80/8
*Drop set: 80-70-60/5 ea.

Incline DB curl:
15/12, (20/8) x 3

Overhead DB extension:
35/15, 40/12, 45/8

Hammer curl:
(25/12) x 3
*Drop set: 30-25-20-15/6-6-6-20

Post-workout cardio: 30 minutes treadmill, incline

mgmmaze
07-18-08, 1:26 pm
looking strong over there me and my buddy got in the gym late so no cardio for me oh well there is always puhsups to get the blood flowing haha

Sugarbutt
07-18-08, 1:27 pm
looking strong over there me and my buddy got in the gym late so no cardio for me oh well there is always puhsups to get the blood flowing haha

It's funny...I'll be in the middle of a set and start thinking, "hmm...I should do pushups right now..." but I never do...=D

Big Wides
07-18-08, 1:36 pm
Yeah all those drop sets and supersets seem like a lot of fun. Arms are hurting just looking at all that volume

mgmmaze
07-18-08, 1:37 pm
It's funny...I'll be in the middle of a set and start thinking, "hmm...I should do pushups right now..." but I never do...=D

i hear that my partner never wants to do pushups well her being a girl all i ever hear about is well i dont really care about my chest blah blah blah so i make her dome some anyway

firsthorseman97
07-18-08, 1:50 pm
Nice arm day. I'm a big fan of drop sets.

Keep up the hard work!

Sugarbutt
07-18-08, 1:50 pm
i hear that my partner never wants to do pushups well her being a girl all i ever hear about is well i dont really care about my chest blah blah blah so i make her dome some anyway

Haha...I really should...I'd like to max the PUs on an APFT. Right now, I can do 30 in a minute...never been tested on a two-minute time limit...

Sugarbutt
07-18-08, 1:52 pm
Nice arm day. I'm a big fan of drop sets.

Keep up the hard work!


Yeah all those drop sets and supersets seem like a lot of fun. Arms are hurting just looking at all that volume

I find that it's the only way I can really get a 'pump' going in my arms...plus, makes the workout go by faster...

...but, damn, my arms looked TIGHT when I was doing my hammer curls!! =D

Sugarbutt
07-18-08, 7:24 pm
Went back and spent 30 minutes on the arc trainer and 15 minutes on their nifty stationary bikes that have video screens to simulate hills and tracks and stuff...the resistance adjusts accordingly...

mgmmaze
07-18-08, 7:27 pm
nice those bikes sound state of the art we have like 3 in our gym 2 ellipical riders that work and 2 treadmills that work on some days yay

Sugarbutt
07-19-08, 2:19 pm
...I can now be called a 'runner' since I actually ran (or something that resembled running!) in a race...of course my time now has me motivated to get up every morning for the next two weeks to run before the gym at like, 0430hrs. Yay.

Anyway...

20080719
Day Five: Chest

Pre-workout cardio: 5k race. Figured that was enough!

Bench press:
(95/10) x 2, 95/8 - felt SUPER weak! =(

Incline DB press:
(35/10) x 2, (40/8) x 2

Pec deck:
75/15, 50/12, 105/10

Machine chest press:
50/15, 62.5/12, 75/10
Drop-set: 75-62.5-50-37.5/5 ea.

DB pullovers:
(40/12) x 3

Post-workout cardio: 20 minutes on those stationary bikes...solid workout...those things are really neat...your screen in front of you is your course...and the handlebars move, so you have to turn around corners and curves...

Sugarbutt
07-19-08, 2:20 pm
This is the website of the company that makes the bikes...apparently you can log in/sign-up and race your previous times...

http://www.expresso.com/

B.C.
07-19-08, 2:40 pm
...I can now be called a 'runner' since I actually ran (or something that resembled running!) in a race...of course my time now has me motivated to get up every morning for the next two weeks to run before the gym at like, 0430hrs. Yay.

Anyway...

20080719
Day Five: Chest

Pre-workout cardio: 5k race. Figured that was enough!

Bench press:
(95/10) x 2, 95/8 - felt SUPER weak! =(

Incline DB press:
(35/10) x 2, (40/8) x 2

Pec deck:
75/15, 50/12, 105/10

Machine chest press:
50/15, 62.5/12, 75/10
Drop-set: 75-62.5-50-37.5/5 ea.

DB pullovers:
(40/12) x 3

Post-workout cardio: 20 minutes on those stationary bikes...solid workout...those things are really neat...your screen in front of you is your course...and the handlebars move, so you have to turn around corners and curves...

Don't feel at all bad about being weak for your workout. Very few things will take it out of you like 3.1 miles at "race pace". I wouldn't even be able to lift after that...big props for that. That stationary bike sounds fuckin' cool too, I might actually want to do cardio if my gym had stuff like that. All in all, I'd say you've already had a VERY productive day. What was your time by the way? You can PM it to me, if you'd like ;)

Sugarbutt
07-19-08, 2:44 pm
Don't feel at all bad about being weak for your workout. Very few things will take it out of you like 3.1 miles at "race pace". I wouldn't even be able to lift after that...big props for that. That stationary bike sounds fuckin' cool too, I might actually want to do cardio if my gym had stuff like that. All in all, I'd say you've already had a VERY productive day. What was your time by the way? You can PM it to me, if you'd like ;)

There was no way that was race pace...!! I was dragging ass...not properly hydrated...nothing to eat before...hell, I woke up 15 minutes before registration...I dunno what my deal is, but I cannot sleep well at all!

B.C.
07-19-08, 2:56 pm
There was no way that was race pace...!! I was dragging ass...not properly hydrated...nothing to eat before...hell, I woke up 15 minutes before registration...I dunno what my deal is, but I cannot sleep well at all!

"Race pace" has absolutely nothing to do with time or speed. Race pace is all about effort.

Toni69
07-19-08, 3:31 pm
I was doin my hour and 10 min cardio today and I thought about you for a moment. Just thought I would tell ya that and say hey...what's up. ;)

Sugarbutt
07-19-08, 5:50 pm
I was doin my hour and 10 min cardio today and I thought about you for a moment. Just thought I would tell ya that and say hey...what's up. ;)

Aww...haha...I feel special!

B.C.
07-19-08, 6:07 pm
Aww...haha...I feel special!

You should...she never said that to me ;)

Sugarbutt
07-19-08, 11:11 pm
...or not to squat. That is the question.

I'm looking for some noticeable definition in my legs...and most of the advice I've gotten is to do high rep stuff...I don't feel comfortable doing high rep sets of squats as I feel my form starts lagging...

Is it okay to do leg press and hack squats instead? I mean, I'm not trying for a huge squat number right now...

...I really just don't wanna lose respect because I ain't squattin'! Hahah...=D

mgmmaze
07-19-08, 11:16 pm
if your lookin for def then i can see your point on the high rep squat i know i start to lose it but for def i would go with leg presses cause i had some sick def when i laid off the squats for only a little while like month and half did leg press leg ext and leg curls and ran alot

Sugarbutt
07-19-08, 11:24 pm
if your lookin for def then i can see your point on the high rep squat i know i start to lose it but for def i would go with leg presses cause i had some sick def when i laid off the squats for only a little while like month and half did leg press leg ext and leg curls and ran alot

Yeah...I remember doing 90-rep leg squats (18 wide, 16 normal, 14 narrow, 16 wide, 14 normal, 12 narrow - 5 sec max rest between) for 2-3 sets...that was painful...I may throw in a couple sets of squats just to keep my numbers from getting too pathetic...but again, not my focus...

...and definitely going to be working on my run. My running endurance sucks...it's funny though, because I can do pretty much any other kinda cardio at a high heart rate for long periods...something about running and my breathing just fucks me all up!

mgmmaze
07-19-08, 11:37 pm
ya something about running will def check your heart swimming for me too those two things def get me but biking ellipical ya im good but running ya gots to dig deep

B.C.
07-20-08, 12:58 am
Yeah...I remember doing 90-rep leg squats (18 wide, 16 normal, 14 narrow, 16 wide, 14 normal, 12 narrow - 5 sec max rest between) for 2-3 sets...that was painful...I may throw in a couple sets of squats just to keep my numbers from getting too pathetic...but again, not my focus...

...and definitely going to be working on my run. My running endurance sucks...it's funny though, because I can do pretty much any other kinda cardio at a high heart rate for long periods...something about running and my breathing just fucks me all up!

That's 'cause you're not in "running shape". It's totally different than anything else. What else do you do that you carry your whole body weight, and turn your legs over as fast as possible? Nothing. The only thing you can do to run faster, is run. As for definition in your legs...LUNGES. With weight, without weight, whatever, just lunge until you feel like you're gonna puke.

Sugarbutt
07-20-08, 1:33 pm
20080720
Day Six: Back

Pre-workout cardio: 15 minutes arc trainer

Bent BB row:
(95/10) x 3, 105/8

T-bar row:
(45/12) x 4

Lat pulldown:
70/10, (60/12) x 3 - thing I hate about working out at different gyms with different equipment - the weights are never the same!

Seated low row:
(60/12) x 3

Back extension (machine):
(75/15) x 3

Straight-arm pulldown:
60/15, 80/12, 60/15

High cable row:
60/15, 80/15, 100/15

Post-workout cardio: 30 minutes treadmill, incline

Sugarbutt
07-20-08, 1:33 pm
That's 'cause you're not in "running shape". It's totally different than anything else. What else do you do that you carry your whole body weight, and turn your legs over as fast as possible? Nothing. The only thing you can do to run faster, is run. As for definition in your legs...LUNGES. With weight, without weight, whatever, just lunge until you feel like you're gonna puke.

I miss being in running shape...!! =(

B.C.
07-20-08, 3:11 pm
I miss being in running shape...!! =(

Me too.

B.C.
07-20-08, 3:12 pm
20080720
Day Six: Back

Pre-workout cardio: 15 minutes arc trainer

Bent BB row:
(95/10) x 3, 105/8

T-bar row:
(45/12) x 4

Lat pulldown:
70/10, (60/12) x 3 - thing I hate about working out at different gyms with different equipment - the weights are never the same!

Seated low row:
(60/12) x 3

Back extension (machine):
(75/15) x 3

Straight-arm pulldown:
60/15, 80/12, 60/15

High cable row:
60/15, 80/15, 100/15

Post-workout cardio: 30 minutes treadmill, incline

Nice back session there Sugarbutt. I like how you hit all the angles...no stone left unturned.

Lowdown5
07-20-08, 3:17 pm
Good journey, I like it.

Sugarbutt
07-20-08, 3:20 pm
Nice back session there Sugarbutt. I like how you hit all the angles...no stone left unturned.

The only thing I didn't really hit were my traps, but that's Tuesday - shoulder day.

B.C.
07-20-08, 3:29 pm
The only thing I didn't really hit were my traps, but that's Tuesday - shoulder day.

I'm actually going to start throwing in a few sets of shrugs on both days. BB/DB one day, BB/HS the other. My gym has this Hammer Strength shrug contraption that feels really good. Maybe 8 sets total both days, as a superset or something. My shrugs are weak as hell, so the BB shrugs will be really low rep, 4-6, I'll hit the high reps with the other ones.

Sugarbutt
07-20-08, 3:32 pm
I'm actually going to start throwing in a few sets of shrugs on both days. BB/DB one day, BB/HS the other. My gym has this Hammer Strength shrug contraption that feels really good. Maybe 8 sets total both days, as a superset or something. My shrugs are weak as hell, so the BB shrugs will be really low rep, 4-6, I'll hit the high reps with the other ones.

I have to find my freakin' wrist straps...I haven't done BB shrugs since I got here in MI...and they're WEAK...dammit.

B.C.
07-20-08, 5:32 pm
I have to find my freakin' wrist straps...I haven't done BB shrugs since I got here in MI...and they're WEAK...dammit.

I know, I hate it too. I remember whe we did our little competition, I was shrugging 275-315 like it was nothing. I haven't done 225 for more than 8-10 since I got out of the hospital...that was like 6 months ago. I don't know why, they're just not comming back around yet. It is kinda frustrating.

Sugarbutt
07-21-08, 6:26 am
I know, I hate it too. I remember whe we did our little competition, I was shrugging 275-315 like it was nothing. I haven't done 225 for more than 8-10 since I got out of the hospital...that was like 6 months ago. I don't know why, they're just not comming back around yet. It is kinda frustrating.

Hmm...tomorrow is shoulders...hehe...=D

Tron
07-21-08, 9:21 am
20080720
[b]Lat pulldown:
70/10, (60/12) x 3 - thing I hate about working out at different gyms with different equipment - the weights are never the same!


Most definitely true... But all that matters is that you did them and hit them hard. As we all know, numbers are nothing more than ego boosters... and the muscles don't give a damn what they say. Good days workout.

SQUAT or DIE!
07-21-08, 12:28 pm
...or not to squat. That is the question.

I'm looking for some noticeable definition in my legs...and most of the advice I've gotten is to do high rep stuff...I don't feel comfortable doing high rep sets of squats as I feel my form starts lagging...

Is it okay to do leg press and hack squats instead? I mean, I'm not trying for a huge squat number right now...

...I really just don't wanna lose respect because I ain't squattin'! Hahah...=D

well if you can do hacks more power to ya...

Malloy1344
07-21-08, 2:37 pm
God Bless you dieting. Just came off a 8 week Keto diet myself. Your on pace to achieve awesome things though! I'm subbed!

Toni69
07-21-08, 2:39 pm
You dont have to do high reps with squats. If anything, I would keep the squats hard and heavy...doin max reps of 3 and 5 and some box squats too...like Im doin for size and strength.

Keep everything else high rep..even the leg press.

Sugarbutt
07-21-08, 4:58 pm
God Bless you dieting. Just came off a 8 week Keto diet myself. Your on pace to achieve awesome things though! I'm subbed!

Haha...awww...pray for everyone around me!! =D

Sugarbutt
07-21-08, 4:58 pm
You dont have to do high reps with squats. If anything, I would keep the squats hard and heavy...doin max reps of 3 and 5 and some box squats too...like Im doin for size and strength.

Keep everything else high rep..even the leg press.

Okay! Sounds like a plan...that way I can still have a semi-decent squat...=D

SQUAT or DIE!
07-21-08, 5:04 pm
man i love 3-5 rep sets...

Sugarbutt
07-21-08, 10:00 pm
Today was an 'off' day of sorts...supposed to be calves and abs, but I did some weak ab stuff and called it a day...

Cardio for the day consisted of:
AM:
45 minutes treadmill
15 minutes elliptical (the gym has these weird new ones, and I don't like them much)

PM:
45 minutes spin bike

Tomorrow I get to go see my recruiter. Yay...

My next investment:
http://gizmodo.com/375156/official-59-nike%252B-sportband-works-without-ipod

Sugarbutt
07-23-08, 10:09 am
...Animal is invading my dreams...I had a dream that a couple of the guys were competing for Mr. O...I think it was Vinny and the House...it was weird...

Off to the gym!!

Big Wides
07-23-08, 11:30 am
Doing a ton of cardio making me tired looking at it. and Animal invading your dreams lets hope it turns out better for you than it did for the kids in the Freddie movies

Sugarbutt
07-23-08, 12:45 pm
20080723
Shoulders

Pre-workout cardio: 30 minutes on arc trainer

DB military press:
25/15, 30/12, 30/10

DB front raises:
15/12, (20/12) x 3

DB lateral raises:
15/12, (20/10) x 3

Reverse pec deck:
60/12, 67.5/12, 75/10

BB upright rows:
(40/15) x 3 - wider grip than normal

DB shrugs:
50/15, 55/15, 60/15, 65/12

Standing calf raises:
(60/25) x 4

Post-workout cardio: 30 minutes treadmill, incline up to 15%

Notes:
Had a super bad day yesterday. Didn't workout at all...got some bad news and it frustrated the hell outta me...just means things are gonna take a little longer than I had hoped...blah...oh well...plan on going for a 10-mile rollerblading trip later and working out legs, since that's what I was SUPPOSED to do today...

Sugarbutt
07-23-08, 12:46 pm
Doing a ton of cardio making me tired looking at it. and Animal invading your dreams lets hope it turns out better for you than it did for the kids in the Freddie movies

Haha...well, an Animal won the O...in my dream, at least...soon, hopefully, though, in real life!

Malloy1344
07-23-08, 12:51 pm
Haha...awww...pray for everyone around me!! =D

Haha true, my ex was on Keto for awhile, and she was a handful, haha.

Sugarbutt
07-23-08, 12:53 pm
Haha true, my ex was on Keto for awhile, and she was a handful, haha.

My recruiter learned this the hard way...he mentioned ice cream on the phone while I was at MEPS once, and I broke down and started swearing at him in a room full of other recruiters...they all jumped up to get the phone away from me...hahah...=D

Malloy1344
07-23-08, 12:56 pm
My recruiter learned this the hard way...he mentioned ice cream on the phone while I was at MEPS once, and I broke down and started swearing at him in a room full of other recruiters...they all jumped up to get the phone away from me...hahah...=D

LOL, thats awesome. Keep goin strong though! Kickin some serious ass here.

firsthorseman97
07-23-08, 1:00 pm
I really like your shoulder workout, nice volume. I might steal it and make it a giant set for tomorrow, decisions, decisions. 10 miles!?! That's nuts. I could make it 2 then I'd call a taxi. LOL!

Sugarbutt
07-23-08, 1:36 pm
I really like your shoulder workout, nice volume. I might steal it and make it a giant set for tomorrow, decisions, decisions. 10 miles!?! That's nuts. I could make it 2 then I'd call a taxi. LOL!

It's not that hard when you have wheels under your feet! I'm hoping to do it in just under an hour...

Sugarbutt
07-23-08, 1:43 pm
http://a248.ac-images.myspacecdn.com/images01/98/l_3c6e86d0e4f81fd3659c723109adc58f.jpg

firsthorseman97
07-23-08, 1:52 pm
Nice stack!

Do you always wear a hat?

Sugarbutt
07-23-08, 1:55 pm
Nice stack!

Do you always wear a hat?

No...I wear one when I rollerblade...and occasionally when I go out and don't feel like I'm having a good hair day...

LittleMan55
07-23-08, 1:56 pm
Great shoulder work out! Lots of volume....

Sugarbutt
07-23-08, 2:00 pm
I try to hit every angle of my shoulders...

LittleMan55
07-23-08, 2:04 pm
I try to hit every angle of my shoulders...

which is why I liked the work out!

firsthorseman97
07-23-08, 2:07 pm
No...I wear one when I rollerblade...and occasionally when I go out and don't feel like I'm having a good hair day...

Just giving you a hard time. LOL!

Sugarbutt
07-23-08, 3:12 pm
Just giving you a hard time. LOL!

I never used to until I went to the freakin' BP Academy...always had to have your cover...I got yelled at a couple times because I wore too low...PT instructors couldn't see when I was rolling my eyes at them. =D

firsthorseman97
07-23-08, 3:23 pm
I never used to until I went to the freakin' BP Academy...always had to have your cover...I got yelled at a couple times because I wore too low...PT instructors couldn't see when I was rolling my eyes at them. =D

LMAO! I can definitely relate. I always wear sunglasses, even when its cloudy because I'm always rolling my eyes at the stupid shit that people say and/or do.

Sugarbutt
07-23-08, 3:48 pm
LMAO! I can definitely relate. I always wear sunglasses, even when its cloudy because I'm always rolling my eyes at the stupid shit that people say and/or do.

One of them laughed at me once..."RIDER! How come you don't open your eyes when you talk to me?!" "I dunno, sir!" "YOU DID IT AGAIN!" "Sorry, sir!" "THERE YOU GO AGAIN!" At that point, he walked off and I started laughing...

...apparently I closed my eyes when I talked to him. Haha...oops! =D

Sugarbutt
07-23-08, 8:37 pm
Nixed the leg workout for tonight, but did the ten miles. Under 60 minutes. Yay! Wish I could run that fast!!!

B.C.
07-24-08, 12:23 am
Nixed the leg workout for tonight, but did the ten miles. Under 60 minutes. Yay! Wish I could run that fast!!!

Blading, Right? Doing that for almost an hour IS a leg workout...good work.

Sugarbutt
07-24-08, 12:28 am
Blading, Right? Doing that for almost an hour IS a leg workout...good work.

Definitely a hip/glute workout!!

Sugarbutt
07-24-08, 1:33 pm
20080724
Legs

Lying leg curl:
50/15, 62.5/15, 57.5/15, 62.5/15

Unilateral leg extension:
25/15, (32.5/15) x 2, 37.5/15

Walking DB lunge:
One set = length of 'turf room' at gym, about 24 steps, 12 lunges a leg
4 x 25lb DBs

Hack squats:
35/12, (25/15) x 3

90-rep leg press:
1 set: 18 w, 16 r, 14 n, 16 w, 14 r, 12 n...

Leg press:
One set = 18 w, 16 r, 14 n
2 x 45lb plate ea. side

Leg extension drop sets:
(75-62.5-50/8 ea.) x 2

Post-workout cardio: 45 minutes on the spin bike

Was dripping with sweat when I left the gym. Completely soaked. Rest between sets < 60s, often 30-45s.

LittleMan55
07-24-08, 1:34 pm
Great leg day!

firsthorseman97
07-24-08, 1:38 pm
Impressive leg day. Some serious volume on those leg presses.

Sugarbutt
07-24-08, 1:39 pm
Impressive leg day. Some serious volume on those leg presses.

I did the one set of 90 reps with nothing on there and it was light, but burned...so I threw the 45s on, and I thought I was going to die...that's why I only did the first half of the 90-rep scheme...

...I even let out a little grunt...whoops. Haha...

firsthorseman97
07-24-08, 1:46 pm
...I even let out a little grunt...whoops. Haha...

Oh...... your one of those people. LMAO.

Sugarbutt
07-24-08, 1:53 pm
Oh...... your one of those people. LMAO.

Hahah...mmhmm! I had my headphones on and could still hear it...hah...=)

Okay...anyone got some tips for QUICK (like, within a week) ways to lose inches...I'm REALLY close on the body fat for the Army...

mjsef88
07-24-08, 1:54 pm
awesome job! Cardio after a leg day. You just may be nuts afterall!

Sugarbutt
07-24-08, 1:56 pm
awesome job! Cardio after a leg day. You just may be nuts afterall!

Haha...I got told to stop doing cardio before workouts...it really sucked getting on that bike after legs...

mgmmaze
07-24-08, 2:18 pm
hey whats up im down to my final days in iraq i hit up chest today maybe arms tommrow or somthing

Sugarbutt
07-24-08, 2:27 pm
hey whats up im down to my final days in iraq i hit up chest today maybe arms tommrow or somthing

How many more days?

mgmmaze
07-24-08, 2:30 pm
down to less than a week.

Sugarbutt
07-24-08, 2:43 pm
down to less than a week.

Wow. Nice...!!

mgmmaze
07-24-08, 2:45 pm
yes it is and then the beach whoohoo

Big Wides
07-24-08, 4:14 pm
Hell of a leg day gotta love it when you leave the gym soaked

And Rollerblading?? When did we jump back to '95....but from what I can remember its a hell of a workout (keeping some sort of balance is half the fun)

Sugarbutt
07-24-08, 4:20 pm
Hell of a leg day gotta love it when you leave the gym soaked

And Rollerblading?? When did we jump back to '95....but from what I can remember its a hell of a workout (keeping some sort of balance is half the fun)

Haha...I would smoke you on blades...it ain't no joyride...!!

Big Wides
07-24-08, 4:48 pm
Haha...I would smoke you on blades...it ain't no joyride...!!

not going to argue on that....250lbs on tiny skates is not a good thing ever

Sugarbutt
07-24-08, 4:59 pm
In other news...I can tell the supps are in my system...

B.C.
07-24-08, 10:07 pm
I'm glad you're liking the new stack you put together. That was one HELL of a leg session too! The hard work will pay off.

Malloy1344
07-25-08, 10:13 am
20080724
Legs

Lying leg curl:
50/15, 62.5/15, 57.5/15, 62.5/15

Unilateral leg extension:
25/15, (32.5/15) x 2, 37.5/15

Walking DB lunge:
One set = length of 'turf room' at gym, about 24 steps, 12 lunges a leg
4 x 25lb DBs

Hack squats:
35/12, (25/15) x 3

90-rep leg press:
1 set: 18 w, 16 r, 14 n, 16 w, 14 r, 12 n...

Leg press:
One set = 18 w, 16 r, 14 n
2 x 45lb plate ea. side

Leg extension drop sets:
(75-62.5-50/8 ea.) x 2

Post-workout cardio: 45 minutes on the spin bike

Was dripping with sweat when I left the gym. Completely soaked. Rest between sets < 60s, often 30-45s.

Damn!!! Awesome workout! Goodluck walking around the next few days. Getting out of bed for the next two days should be fun, haha.

Sugarbutt
07-25-08, 10:54 am
Oddly NOT feeling yesterdays workout just yet...I did feel it a little doing cardio this morning...but that's all I did so far...I have been dragging ass for real...I shoulda brought my Shock Therapy with me!!

Did 35 minutes on the spin bike followed by 20 minutes on the treadmill, 3mph @ 15% incline...

LittleMan55
07-25-08, 11:06 am
Oddly NOT feeling yesterdays workout just yet...I did feel it a little doing cardio this morning...but that's all I did so far...I have been dragging ass for real...I shoulda brought my Shock Therapy with me!!

Did 35 minutes on the spin bike followed by 20 minutes on the treadmill, 3mph @ 15% incline...

55 min of cardio? That is cardio overload in the land of BROC! Great stuff though... No leg soreness yet? oh its coming... hahaha

Sugarbutt
07-25-08, 11:07 am
55 min of cardio? That is cardio overload in the land of BROC! Great stuff though... No leg soreness yet? oh its coming... hahaha

Well, I still have to get an arm workout in, too...probably will go for another 10 mile blading trip and then hit the gym later this afternoon after my food has a chance to digest and everything...

LittleMan55
07-25-08, 11:08 am
Well, I still have to get an arm workout in, too...probably will go for another 10 mile blading trip and then hit the gym later this afternoon after my food has a chance to digest and everything...

Yikes!

arms are fun though!

firsthorseman97
07-25-08, 11:25 am
Oddly NOT feeling yesterdays workout just yet...I did feel it a little doing cardio this morning...but that's all I did so far...I have been dragging ass for real...I shoulda brought my Shock Therapy with me!!

Did 35 minutes on the spin bike followed by 20 minutes on the treadmill, 3mph @ 15% incline...

Maybe you would feel yesterday's workout if you actually did it. I bet your a cardio bunny that just dreams up your workouts. LMAO! Just fuckin' with ya! I'm usually more sore the second day after a workout.

Tron
07-25-08, 11:29 am
Oddly NOT feeling yesterdays workout just yet...I did feel it a little doing cardio this morning...

DOMS.... that's all I'm going to say...

Sugarbutt
07-25-08, 11:44 am
Maybe you would feel yesterday's workout if you actually did it. I bet your a cardio bunny that just dreams up your workouts. LMAO! Just fuckin' with ya! I'm usually more sore the second day after a workout.

Ouch...damn, boy...

firsthorseman97
07-25-08, 12:01 pm
Ouch...damn, boy...

I said I was just joking. I knew the "cardio bunny" comment was pushing it a little far. You put together some damn good workouts. Keep it up!

Sugarbutt
07-25-08, 12:07 pm
I said I was just joking. I knew the "cardio bunny" comment was pushing it a little far. You put together some damn good workouts. Keep it up!

Hahah...there's very little anyone can say to hurt my feelings...

...cardio bunny is one of those things! =P

Sugarbutt
07-26-08, 2:05 pm
20080726
Chest/Triceps

Pre-workout cardio: 30 minutes treadmill

Flat DB press:
(40/15) x 2, 45/4 - my arm gave out on me!, 35/15

Cable crossovers:
40/15, 50/12, 60/10, 50/12

Incline DB chest press:
30/12, (35/10) x 2

Decline DB flye
(25/12) x 3

SUPERSET
V-bar pushdown:
(80/15) x 3

Overhead cable extension:
(60/15) x 3

Machine dips:
(125/15) x 3

Post-workout cardio: 30 minutes spin bike

Didn't get a chance to get back to the gym yesterday, so I'll split up arms between chest today (triceps) and back tomorrow (biceps)...

LittleMan55
07-26-08, 3:05 pm
Solid chest and tri work!

Sugarbutt
07-28-08, 1:26 pm
20080728
Back/Biceps


Pre-workout cardio: 15 minutes arc trainer

Deadlift:
135/10, 155/10, 185/5, 185/4, 135/10

High row (wt. per side):
25/12, (45/10) x 2

One-arm DB row:
45/10, (50/10) x 3

Lat pulldown (behind the neck):
50/12, 60/12, 70/10

Cable pull-ins
50/12, (60/10) x 2

Hercules cable curl:
20/15, 30/15, 40/10

BB curl:
30/15, 40/12, (50/10) x 2

DB hammer curl:
25/12, (30/10) x 2

Straight-bar cable curl:
60/12, (70/10) x 2
DROP SET: 70-60-50-40/6 ea.

[i]Post-workout cardio: NONE. Drained. Tired as HELL lately...pissin' me off!!!

firsthorseman97
07-28-08, 1:32 pm
Nice workout, you moved some good weight on the DLs. Great job!

Hope you had a good weekend!

Sugarbutt
07-28-08, 1:39 pm
Nice workout, you moved some good weight on the DLs. Great job!

Hope you had a good weekend!

...I was still traumatized over the cardio bunny comment. =P

firsthorseman97
07-28-08, 1:45 pm
...I was still traumatized over the cardio bunny comment. =P

Well you definitely proved me wrong.

Sugarbutt
07-28-08, 1:46 pm
Well you definitely proved me wrong.

Not really...today was really weak...I mean, 155 felt super light, then all of a sudden, 185 felt like 300+!! And I didn't have my straps, so my grip kept slipping...blah. Oh well...

I really would love to know why I keep fuckin' dragging ass lately. I need to stop slacking...

Will probably go blading in a few hours...then go spin for like, an hour or so...

LittleMan55
07-28-08, 2:20 pm
Great back and bi work!

Enforcer
07-28-08, 3:01 pm
Great workout. Keep getting it done girl. Keep representing for all of the Longhorn Lady Animals out there.

Sugarbutt
07-28-08, 3:13 pm
Great workout. Keep getting it done girl. Keep representing for all of the Longhorn Lady Animals out there.

...really? Did you really just insult me by insinuating I'm Texan!?!? Could be worse...coulda said I was from Ohio. =)

...thanks, though. For real! =)

(Kidding...kinda. I'm a born-and-bred Michigander!!)

Enforcer
07-28-08, 3:15 pm
...really? Did you really just insult me by insinuating I'm Texan!?!? Could be worse...coulda said I was from Ohio. =)

...thanks, though. For real! =)

(Kidding...kinda. I'm a born-and-bred Michigander!!)

Insult, how did you get that out of what I said? I was commenting you. I love Texas, shit I want to move there marry a 6'3 woman and create a super child to play high school football there.

Sugarbutt
07-28-08, 3:18 pm
Insult, how did you get that out of what I said? I was commenting you. I love Texas, shit I want to move there marry a 6'3 woman and create a super child to play high school football there.

HAHAHAHA...are you coming for the Europa?? I forget who all is heading down...

Enforcer
07-28-08, 3:54 pm
HAHAHAHA...are you coming for the Europa?? I forget who all is heading down...

Naw, remember we went over this on myspace. I wish i was. Its gonna be NG and G Diesel heading down for Europa. (Lucky bastards)

SQUAT or DIE!
07-28-08, 3:57 pm
Naw, remember we went over this on myspace. I wish i was. Its gonna be NG and G Diesel heading down for Europa. (Lucky bastards)

at least theyll be no 100 rep squats happening....

Enforcer
07-28-08, 4:09 pm
at least theyll be no 100 rep squats happening....

Lol. If I was there, then yes it is a possibility but not this time.

SQUAT or DIE!
07-28-08, 4:15 pm
Lol. If I was there, then yes it is a possibility but not this time.

thank goodness you wont be there... i cant handle that again

Sugarbutt
07-28-08, 4:17 pm
Naw, remember we went over this on myspace. I wish i was. Its gonna be NG and G Diesel heading down for Europa. (Lucky bastards)

Haha...I said I couldn't remember!!! =P

Enforcer
07-28-08, 4:18 pm
thank goodness you wont be there... i cant handle that again

Lol not meant for the weak of heat...Way to step up to the challenge though

SQUAT or DIE!
07-28-08, 4:22 pm
Lol not meant for the weak of heat...Way to step up to the challenge though

once was enough.... anything above 3 reps is cardio..

Enforcer
07-28-08, 4:22 pm
once was enough.... anything above 3 reps is cardio..

HAAHAHAHAHAHHAHAHAHA

Sugarbutt
07-28-08, 4:24 pm
once was enough.... anything above 3 reps is cardio..

Wow. Haha...dork. =)

...I think I wanna put that in my signature!

SQUAT or DIE!
07-28-08, 4:25 pm
HAAHAHAHAHAHHAHAHAHA

dont be jealous cause i do 98 less reps than you

SQUAT or DIE!
07-28-08, 4:25 pm
Wow. Haha...dork. =)

...I think I wanna put that in my signature!

i thought you were the dork, and im just lazy

Sugarbutt
07-28-08, 4:27 pm
i thought you were the dork, and im just lazy

I am not a dork! I think I'm far lazier than you...!!

...okay, off to go blade 10 miles. Haha...=D

SQUAT or DIE!
07-28-08, 4:31 pm
I am not a dork! I think I'm far lazier than you...!!

...okay, off to go blade 10 miles. Haha...=D

i dunno your blading 10 miles... i couldnt do that..

Lowdown5
07-28-08, 4:32 pm
I am not a dork! I think I'm far lazier than you...!!

...okay, off to go blade 10 miles. Haha...=D

No, I know for a fact that you are a dork. Not a lazy dork by any means but a dork nonetheless. LOL

SQUAT or DIE!
07-28-08, 4:34 pm
lowdown FTW

Lowdown5
07-28-08, 4:35 pm
lowdown FTW


What is up my friend?

SQUAT or DIE!
07-28-08, 4:38 pm
What is up my friend?

nadda, just trying to motivate myself to go pull some weight... its not working so far.. i hear your shoulders healing nicely

Lowdown5
07-28-08, 4:41 pm
nadda, just trying to motivate myself to go pull some weight... its not working so far.. i hear your shoulders healing nicely


It is doing well, thank you. Going to therapy in about 10 minutes.

Now, get off your fuckin ass, turn off the computer and go pull some weights. You hear me?
Don't make me come kick your ass! LOL

SQUAT or DIE!
07-28-08, 4:43 pm
It is doing well, thank you. Going to therapy in about 10 minutes.

Now, get off your fuckin ass, turn off the computer and go pull some weights. You hear me?
Don't make me come kick your ass! LOL

lol i loved going to therapy, it was like haveing a training partner....

lol if i leave now, ill miss miami vice... AHAHAHAH

Lowdown5
07-28-08, 4:45 pm
lol i loved going to therapy, it was like haveing a training partner....

lol if i leave now, ill miss miami vice... AHAHAHAH

Therapy is evil, but anything that gets me healthy I will do.


Go, go now. Miami Vice?? Story line, bad guys versus good guys. Tubbs and Crockett go under cover, Crockett meets some hot chick. Lots of colors, boat and car chases, gun shots, good guys win.

Now go to the fuckin gym and PULL!!!

SQUAT or DIE!
07-28-08, 4:49 pm
Therapy is evil, but anything that gets me healthy I will do.


Go, go now. Miami Vice?? Story line, bad guys versus good guys. Tubbs and Crockett go under cover, Crockett meets some hot chick. Lots of colors, boat and car chases, gun shots, good guys win.

Now go to the fuckin gym and PULL!!!

be positive about therapy man, i use to get up at like 7am go to therapy and then the gym before class.... if i gotta pull, you gotta have fun at therapy got it!!

Tron
07-28-08, 4:51 pm
Lots of colors, boat and car chases, gun shots, good guys win.

Pastel colors at that....

Lowdown5
07-28-08, 4:51 pm
be positive about therapy man, i use to get up at like 7am go to therapy and then the gym before class.... if i gotta pull, you gotta have fun at therapy got it!!


Deal, I am going to therapy and am gonna love every minute of it. Now you go to the gym and do the same.

Later Bro!


Bye Dork Sugarbutt, thanks for the hijack!!

Lowdown5
07-28-08, 4:51 pm
Pastel colors at that....


Pastels, FTW!

SQUAT or DIE!
07-28-08, 4:52 pm
Pastels, FTW!

loafers w/ no socks..

Sugarbutt
07-28-08, 6:03 pm
I go rollerblading for an hour and look what happens!!! The only PASTEL allowed in this thread is PINK!

Heart rate monitor stats from my 10 mile trip:
Duration: 58:31
Calories: 726 kcal (30% fat)
Max HR: 188 (95% MHR)
Avg. HR: 172 (87% MHR)

I love that I can sustain a 172 bpm HR when rollerblading for an hour, but can't do the same running. That's CRAP! Fuckin'...something or other that stops me from being a good, solid runner!! BLAH!

SQUAT or DIE!
07-28-08, 7:21 pm
crockett wore pastel pink before... calm down.

Sugarbutt
07-28-08, 8:49 pm
...I'm debating going back to the gym or not again...I'm kinda tired.

Big Wides
07-28-08, 9:10 pm
...I'm debating going back to the gym or not again...I'm kinda tired.

feeling tired, blading got you down, then try some Animal Pak and take some rest (done in the TV commerical man voice)

Rest it up, you'll feel better tomorrow, you've been putting in soild ass sessions since you started this new thread

Sugarbutt
07-28-08, 9:13 pm
feeling tired, blading got you down, then try some Animal Pak and take some rest (done in the TV commerical man voice)

Rest it up, you'll feel better tomorrow, you've been putting in soild ass sessions since you started this new thread

Hahah...dammit. I did forget my Pak today. Crap. I'll take it right now!! =)

Tron
07-28-08, 10:21 pm
Hahah...dammit. I did forget my Pak today. Crap. I'll take it right now!! =)

How is your urine to glow unless you take your pak?

Seriously though... If I could sustain any amount of cardio for more than 2 minutes I'd be happy. Good day, missy.

B.C.
07-28-08, 10:48 pm
Therapy is evil, but anything that gets me healthy I will do.


Go, go now. Miami Vice?? Story line, bad guys versus good guys. Tubbs and Crockett go under cover, Crockett meets some hot chick. Lots of colors, boat and car chases, gun shots, good guys win.

Now go to the fuckin gym and PULL!!!

Now that is a true friend. I'm motivated already.

B.C.
07-28-08, 10:53 pm
How is your urine to glow unless you take your pak?

Seriously though... If I could sustain any amount of cardio for more than 2 minutes I'd be happy. Good day, missy.

I know my day just isn't complete without that neon green liquid filling the urinal at work. I have been seriously slacking in the cardio dept. I'm setting a goal to get 6 hours of cardio in for the month of August.

Sugarbutt
07-28-08, 11:17 pm
I know my day just isn't complete without that neon green liquid filling the urinal at work. I have been seriously slacking in the cardio dept. I'm setting a goal to get 6 hours of cardio in for the month of August.

Neon green?? You might wanna get that checked out...neon yellow, okay...but neon green!?!?!

B.C.
07-28-08, 11:29 pm
Neon green?? You might wanna get that checked out...neon yellow, okay...but neon green!?!?!

Neon green, neon yellow, what's the difference? They both glow in the dark. My Pak piss looks just like Mt. Dew....what a cruel prank that could be.

Tron
07-29-08, 1:01 am
Neon green?? You might wanna get that checked out...neon yellow, okay...but neon green!?!?!

There could be worse colors....


Neon green, neon yellow, what's the difference? They both glow in the dark.

Both beautiful...




For some reason I feel like I should apologize for getting on this subject, hahaha.

mgmmaze
07-29-08, 4:07 am
yo workouts looking good im not doing shit since im in transit home just eating like a horse haha ill call this my week off peace

Sugarbutt
07-29-08, 5:09 am
yo workouts looking good im not doing shit since im in transit home just eating like a horse haha ill call this my week off peace

Haha...nice...have a safe trip back!

Sugarbutt
07-29-08, 3:07 pm
20080729
Shoulders

Pre-workout cardio: 30 minutes treadmill

Smitty military press (wt. is per side):
15/15, 25/12, 30/10, 25/10

Smitty shrug (wt. is per side):
(45/15) x 2, (70/12) x 2

SUPERSET:
Incline BB front raises:
(20/12) x 3

DB shrugs:
(50/15) x 3

Reverse pec deck:
(60/12) x 4

Cable lateral raises:
10/12, (15/10) x 2

SUPERSET:
Face pulls:
80/15, 90/12, 100/12

Cable upright rows:
(50/12) x 3

Post-workout cardio: 15 minutes treadmill

firsthorseman97
07-29-08, 3:15 pm
Great shoulder day! You are definitely NOT a cardio bunny;)

Sugarbutt
07-29-08, 10:10 pm
Just got done with 45 minutes on the spin bike. Not a great workout, only burned 400 calories...oh well...

Tron
07-29-08, 11:15 pm
Just got done with 45 minutes on the spin bike. Not a great workout, only burned 400 calories...oh well...

400 more than not doing. Good job.

B.C.
07-30-08, 8:30 pm
Just got done with 45 minutes on the spin bike. Not a great workout, only burned 400 calories...oh well...

400 cals says what, your heart monitor? That is the bad thing about biking...not much bang for your buck. It is a nice change once in a while though, and it's easy on the joints. I do it anyways.

LittleMan55
07-30-08, 8:35 pm
That was a great shoulder day! You are showing cardio who is boss too!

Sugarbutt
08-01-08, 1:18 pm
Past couple days have just been hell. Mentally and physically exhausted. I'm almost worried that I might have mono because of how tired and crap I've been lately...really no sense of hunger until last night...blah. Anyway...woke up today tired as hell...but took my Cuts and was ready to go by the time I got to the gym...

20080801
Arms

Pre-workout cardio: 30 minutes treadmill

Skullcrushers:
40/15, (50/10) x 3

Overhead DB extensions:
(35/12) x 3

V-bar pushdowns:
70/15, 90/12, (100/10) x 2

Seated machine dips:
(125/15) x 3

BB curl:
40/15, 50/12, 60/8

Incline DB curl:
(20/10) x 3

Reverse cable curl:
40/12, (50/10) x 3

Post-workout cardio: 15 minutes arc trainer

Going back in a few hours for more cardio with one of my friends. Also found a running partner!! YAY!!! =D

firsthorseman97
08-01-08, 1:23 pm
Nice arm day, especially for being under the weather. I hope its not mono and you start feeling better soon. Glad to hear you found a running partner. Having someone to run with makes the cardio almost tolerable!

Sugarbutt
08-01-08, 1:45 pm
Nice arm day, especially for being under the weather. I hope its not mono and you start feeling better soon. Glad to hear you found a running partner. Having someone to run with makes the cardio almost tolerable!

I'm just worried she's going to kick my ass...she use to run races and crap!!! We're trying to get our other friend to run with us - she used to be a track star, but now she's a powerlifter and doesn't run...it makes me laugh. It's like we switched roles, almost...

Lowdown5
08-01-08, 1:56 pm
I'm just worried she's going to kick my ass...she use to run races and crap!!! We're trying to get our other friend to run with us - she used to be a track star, but now she's a powerlifter and doesn't run...it makes me laugh. It's like we switched roles, almost...



If she beats you at running, kick her ass. I think in all likelyhood you can take her. So just beat the shit out of her if she outruns you.






*I am kidding, just trip her during the run*

Sugarbutt
08-01-08, 2:06 pm
If she beats you at running, kick her ass. I think in all likelyhood you can take her. So just beat the shit out of her if she outruns you.






*I am kidding, just trip her during the run*

Hahah!! This is why I love you!! =)

She said she's slow now...we'll see if her 'slow' and my 'slow' are anywhere close to each other...

Also, looking to change up my program on the 12th, as that'll be the 4 week mark of my current program/supps...I think I'm going to just stop the supps, except the protein...plus, I'm staying in Michigan longer and don't have my other crap with me (Storm, Shock Therapy...really shoulda brought those with me!!!)...I'll probably just go back to basics, protein, glutamine, creatine...and maybe a fat burner...who knows...next week will be supp-free at least...my detox. My poor body needs it...been on SOMETHING for a while...no down time...

Lowdown5
08-01-08, 2:26 pm
Hahah!! This is why I love you!! =)

She said she's slow now...we'll see if her 'slow' and my 'slow' are anywhere close to each other...

Also, looking to change up my program on the 12th, as that'll be the 4 week mark of my current program/supps...I think I'm going to just stop the supps, except the protein...plus, I'm staying in Michigan longer and don't have my other crap with me (Storm, Shock Therapy...really shoulda brought those with me!!!)...I'll probably just go back to basics, protein, glutamine, creatine...and maybe a fat burner...who knows...next week will be supp-free at least...my detox. My poor body needs it...been on SOMETHING for a while...no down time...

I love this line "I think I am going to stop the supps, except the protein, glutamine, creatine, maybe a fat burner" Sugarbutt indecision!! LOL

Maybe go a couple of weeks with just whole foods, no protein or anything while giving the body a chance to detox.

Sugarbutt
08-01-08, 2:27 pm
I love this line "I think I am going to stop the supps, except the protein, glutamine, creatine, maybe a fat burner" Sugarbutt indecision!! LOL

Maybe go a couple of weeks with just whole foods, no protein or anything while giving the body a chance to detox.

Hahah...shut up!! I meant like, the GH Max, Natural Sterol, Pump, Cuts, all that!! I take way too much crap!!! It's hard to keep track of what I need to be taking and when!!

Big Wides
08-01-08, 2:29 pm
Whole foods rock! Damn I'm hungry. Good news on the running partners makes it all good.

Sugarbutt
08-01-08, 2:31 pm
Whole foods rock! Damn I'm hungry. Good news on the running partners makes it all good.

...I have a food phobia!

Lowdown5
08-01-08, 2:31 pm
Hahah...shut up!! I meant like, the GH Max, Natural Sterol, Pump, Cuts, all that!! I take way too much crap!!! It's hard to keep track of what I need to be taking and when!!



You remind me so much of my daughter, especially when she was younger. She would look at a catalog and say "I want that, and that, and that, and that, and..........."


No wonder you are tired, you are wearing yourself out taking all those supps. Do you ever get a chance to sleep??? LOL

Sugarbutt
08-01-08, 2:33 pm
You remind me so much of my daughter, especially when she was younger. She would look at a catalog and say "I want that, and that, and that, and that, and..........."


No wonder you are tired, you are wearing yourself out taking all those supps. Do you ever get a chance to sleep??? LOL

Hahah...I try to...would you believe I take supps to help me sleep!?

Lowdown5
08-01-08, 2:37 pm
Hahah...I try to...would you believe I take supps to help me sleep!?


That doesn't suprise me at all. Maybe the supps, the stims possibly are what is causing you to be tired. The stim crash can be terrible. I know in my past that even when I wasn't "on" a substance that I would still feel the crash and burn at times. Just a thought.

Sugarbutt
08-01-08, 2:38 pm
That doesn't suprise me at all. Maybe the supps, the stims possibly are what is causing you to be tired. The stim crash can be terrible. I know in my past that even when I wasn't "on" a substance that I would still feel the crash and burn at times. Just a thought.

I didn't take ANYTHING yesterday and I thought my brain was going to explode!!!

...I am obviously addicted to caffeine!

Big Wides
08-01-08, 2:40 pm
...I have a food phobia!

eekk! If it makes you feel better I have a phobia with clowns

Sugarbutt
08-01-08, 2:41 pm
eekk! If it makes you feel better I have a phobia with clowns

Oh, god, I have that, too!!!

Lowdown5
08-01-08, 2:42 pm
I didn't take ANYTHING yesterday and I thought my brain was going to explode!!!

...I am obviously addicted to caffeine!



I believe, and this is just my opinion, that anything with stims can have an addictive affect on the body. And when that is removed the brain in particular craves it and reacts badly to that craving.

I am the same way with coffee. If I don't have some I get terrible headaches. But after 3-5 days they go away. But if I have a cup it just starts the cycle over again.

Lowdown5
08-01-08, 2:43 pm
eekk! If it makes you feel better I have a phobia with clowns



I hate clowns and midgets!! Scary as shit to me.




Sorry if midgets is not the correct PC term, but I really am terrified of them.

Sugarbutt
08-01-08, 3:05 pm
I believe, and this is just my opinion, that anything with stims can have an addictive affect on the body. And when that is removed the brain in particular craves it and reacts badly to that craving.

I am the same way with coffee. If I don't have some I get terrible headaches. But after 3-5 days they go away. But if I have a cup it just starts the cycle over again.

I'm pretty sure it's scientifically proven that caffeine has an addictive effect...I'm horribly moody without it, though!!!

Lowdown5
08-01-08, 3:12 pm
I'm pretty sure it's scientifically proven that caffeine has an addictive effect...I'm horribly moody without it, though!!!



I think you are just horribly moody! LOL

Big Wides
08-01-08, 3:14 pm
I think you are just horribly moody! LOL

ha

Sugarbutt
08-01-08, 3:18 pm
I think you are just horribly moody! LOL

HAHAH!!! I'm sure someone I know would agree...

Lowdown5
08-01-08, 3:33 pm
HAHAH!!! I'm sure someone I know would agree...



Female = Moody




Funny, but true.

Sugarbutt
08-01-08, 3:35 pm
Female = Moody




Funny, but true.

I was gonna say that, too, but I decided not to...but you're right. =)

Lowdown5
08-01-08, 3:36 pm
I was gonna say that, too, but I decided not to...but you're right. =)



It is in your genetic makeup.


Guaranteed all Sugar saw in that sentence is the word makeup!

Sugarbutt
08-01-08, 3:38 pm
It is in your genetic makeup.


Guaranteed all Sugar saw in that sentence is the word makeup!

Please. You've seen my pictures. Do I look like I wear (or need, psh) makeup!? =P

Lowdown5
08-01-08, 3:41 pm
Please. You've seen my pictures. Do I look like I wear (or need, psh) makeup!? =P



Step 2 of being female, fishing for compliments.


"No Sugar, you have a natural beauty, you don't need any makeup"






Married and have a daughter, I know how to escape these traps.

Sugarbutt
08-01-08, 3:46 pm
Step 2 of being female, fishing for compliments.


"No Sugar, you have a natural beauty, you don't need any makeup"






Married and have a daughter, I know how to escape these traps.

Hahah...I wasn't! I was actually being a bit conceited...I'm allowed every once in a while!!! I have great skin!

mcbeast
08-01-08, 3:49 pm
Hahah...shut up!! I meant like, the GH Max, Natural Sterol, Pump, Cuts, all that!! I take way too much crap!!! It's hard to keep track of what I need to be taking and when!!

You take all that? Damn

Mm i love me some sterol complex!
Good workouts as well kid

Lowdown5
08-01-08, 3:51 pm
Hahah...I wasn't! I was actually being a bit conceited...I'm allowed every once in a while!!! I have great skin!


Step 3 of being female - Point out a small fault but then compliment yourself.


"You conceited? No way. And yes, you do have beautiful skin. I say that to everyone"




This is way too easy. LOL

Sugarbutt
08-01-08, 4:04 pm
Step 3 of being female - Point out a small fault but then compliment yourself.


"You conceited? No way. And yes, you do have beautiful skin. I say that to everyone"




This is way too easy. LOL

LOL! I'm going to punch you!!! =P

What step is that, hmm!?!??!

Lowdown5
08-01-08, 4:25 pm
LOL! I'm going to punch you!!! =P

What step is that, hmm!?!??!


Step 4 - when confronted with the truth or the male agrees either resort to violence or the witholding of intimacy until the male gives in and rewards your behavior.


"Oh Sugar, I am sorry I was agreeing with you. Why are you upset? Can I rub your back or maybe go get you some flowers??"




Sugar, I have a PHD in this shit. I can do this all day. LOL

Sugarbutt
08-01-08, 6:42 pm
Just finished cardio #2 - 45 minutes on the spin bike. Again.

Sugarbutt
08-01-08, 9:20 pm
I think this will be my next tattoo:

http://img216.imageshack.us/img216/2594/logooj8.gif

=D

Sugarbutt
08-02-08, 2:17 pm
20080802
Chest

Pre-workout cardio: 15 minutes arc trainer

DB flat press:
40/12, (45/10) x 2, 50/6

Smitty decline press (wt. per side):
25/15, 35/12, (45/10) x 2

Low cable crossovers:
15/12, 20/12, 25/12, 30/10

Pec deck:
75/15, 90/12, 105/10

Machine chest press:
50/15, 62.5/12, 75/10
Drop set: 75-62.5-50/5 each

Post-workout cardio: 30 minutes spin bike

Lowdown5
08-02-08, 3:31 pm
Strong session, proud of ya!

LittleMan55
08-02-08, 4:12 pm
Great chest day sugarbutt!

B.C.
08-02-08, 5:07 pm
Not bad...not bad at all.

firsthorseman97
08-02-08, 5:31 pm
Way to abuse your chest!

Sugarbutt
08-02-08, 5:49 pm
Ya know, I really don't feel like I did enough...and I had to get a spot on those 50s...blah!

Lowdown5
08-02-08, 5:53 pm
Ya know, I really don't feel like I did enough...and I had to get a spot on those 50s...blah!


That is cause you are a girl and girls should use lighter weights. Next time use the pink 2 pounders, LOL

B.C.
08-02-08, 5:55 pm
That is cause you are a girl and girls should use lighter weights. Next time use the pink 2 pounders, LOL

Now, THAT's funny!

Lowdown5
08-02-08, 5:56 pm
Now, THAT's funny!



I think so too!

Sugarbutt
08-02-08, 6:07 pm
That is cause you are a girl and girls should use lighter weights. Next time use the pink 2 pounders, LOL

Our pink dumbbells are only 1 lb! And you're gonna get one thrown at your face!!

Sugarbutt
08-02-08, 6:07 pm
...in other news, my friend and I went rollerblading. Did about 11 miles...and I dirfed it...bruised my hand...yay...

Lowdown5
08-02-08, 6:25 pm
Our pink dumbbells are only 1 lb! And you're gonna get one thrown at your face!!


Maybe you should use those so you don't get hurt. LOL



...in other news, my friend and I went rollerblading. Did about 11 miles...and I dirfed it...bruised my hand...yay...

That is why you shouldn't rollerblade.

SQUAT or DIE!
08-02-08, 6:39 pm
nice chest wo sug... hope your hands ok..


and lowdown are you enjoy therapy like i told you too???

Lowdown5
08-02-08, 6:40 pm
nice chest wo sug... hope your hands ok..


and lowdown are you enjoy therapy like i told you too???




Yes I am. Are you pulling weights on a regular basis per my instructions??

SQUAT or DIE!
08-02-08, 6:50 pm
Yes I am. Are you pulling weights on a regular basis per my instructions??

yes sir.. except this week, im gonan take it easy til i go meet someone whose gonna give me some pointers for my meet at the europa... then its back to the grindstone as usual...
and ive even been making time to watch miami vice every day... and your right, always the same lame plot... damn!

glad to hear your making the best of it..

Lowdown5
08-02-08, 6:57 pm
Thanks, I appreciate that very much.

Sugarbutt
08-04-08, 12:05 pm
20080804
Back

Pre-workout cardio: 15 minutes arc trainer

Bent BB rows:
95/10, 105/10, 115/8, 95/10

T-bar row:
(45/12) x 3, 55/10

One-arm DB row:
(45/10) x 3

Close-grip lat pulldown:
(75/10) x 3

Cable pull-ins: (Did these because someone was on the seated row!)
50/12, 60/12, 70/10

Wide-grip seated row:
75/8, 50/15, 60/12, 70/10

Standing calf raises:
(60/15) x 3 - hadn't done calves in a while...

Post-workout cardio: 15 minutes treadmill, on incline

firsthorseman97
08-04-08, 12:21 pm
Very strong back session. I am impressed! I like all the rowing you did.

Big Wides
08-04-08, 12:39 pm
row, row, row and your back shall grow, looks like your blading (jumping back to the 90s again) thing didnt bother the session at all....

Sugarbutt
08-04-08, 12:42 pm
row, row, row and your back shall grow, looks like your blading (jumping back to the 90s again) thing didnt bother the session at all....

I hope so! I want a freakin' v-taper! I need wider lats...*sigh*

Sugarbutt
08-04-08, 3:44 pm
Just went on a 2.5 mile run and then spent about 35 minutes on the spin bike...yay...

LittleMan55
08-04-08, 4:24 pm
Great back day... you are doing an ass ton of cardio too! Great work!

mgmmaze
08-05-08, 10:20 am
yo made it back to the states sunday night took monday off for jet lag normal food makes me sick to my stomach so far so i didnt want to risk the gym feeling so bad anyway in there today looking good on the workouts peace.

Sugarbutt
08-05-08, 10:28 am
20080805
Shoulders

Pre-workout cardio: ~18 minutes on treadmill - 1 mile @ incline

DB shoulder press:
20/15, 25/12, 30/12, 35/10

Front raises:
15/12, (20/10) x 2

Lateral raises:
(15/12) x 3

Rev. pec deck:
60/15, 67.5/12, 75/10

Cable upright rows:
50/15, 60/12, 70/12, 80/10

DB shrugs:
(60/12) x 3

No post-workout cardio. Going for a run and doing more cardio today at like, 1300hrs, which is only about 4 hrs after the end of this workout...figured I'd not tax myself TOO much...

Sugarbutt
08-05-08, 10:29 am
yo made it back to the states sunday night took monday off for jet lag normal food makes me sick to my stomach so far so i didnt want to risk the gym feeling so bad anyway in there today looking good on the workouts peace.

Glad ya made it back safe. Welcome back!

LittleMan55
08-05-08, 10:29 am
Thats a great shoulder day! Enjoy your run later...

Sugarbutt
08-05-08, 10:30 am
Enjoy your run later...

HAHAHA...until I get back into 'running shape,' I don't enjoy my runs...at all. They depress me...

Big Wides
08-05-08, 10:36 am
No post-workout cardio. Going for a run

Runnn....gooo get to the choppa, doo it now (done in Arnold voice)

i'm shocked at all of the running you do, its more than I have done it two years

Sugarbutt
08-05-08, 10:40 am
Runnn....gooo get to the choppa, doo it now (done in Arnold voice)

i'm shocked at all of the running you do, its more than I have done it two years

Wow. You must not run AT ALL. I hardly run anymore. I'll do some intervals on the treadmill and stuff, but only recently did I start running outside (well, post-Academy, anyway...).

Sugarbutt
08-05-08, 4:18 pm
*sigh*

Just finished a 3.2 mile run outside in very heavy humidity, 16 minutes on that video bike and then another 15 minutes on the arc trainer...burned over 800 calories...my shirt changed colors!!

Sugarbutt
08-06-08, 1:09 pm
*VERY* frustrated and angry this morning...so I went into the spin room, put in a Korn CD, cranked it up and spun for 45 minutes, then afterwards, walked a mile on the treadmill at an incline to cool down...helped me feel a little better...have to go to my recruiter's later, then will head out blading and hit the gym again...

firsthorseman97
08-06-08, 1:16 pm
*VERY* frustrated and angry this morning...so I went into the spin room, put in a Korn CD, cranked it up and spun for 45 minutes, then afterwards, walked a mile on the treadmill at an incline to cool down...helped me feel a little better...have to go to my recruiter's later, then will head out blading and hit the gym again...

That's strange, I would feel worse after all that. LMAO! Hope your day gets better.

Remember: Don't take a shower with your toaster!

Sugarbutt
08-06-08, 2:08 pm
That's strange, I would feel worse after all that. LMAO! Hope your day gets better.

Remember: Don't take a shower with your toaster!

Haha...I kept thinking about everything and getting pissed, and my heart rate would go up...haha...=)

Sugarbutt
08-07-08, 4:26 pm
Did the same thing this morning:

45 minutes spin bike
~20 minutes treadmill, incline

...then I went rollerblading. Hit the 3-mile marker and looked up...turned around QUICK. This is what I saw:

http://img208.imageshack.us/img208/787/skybi4.jpg

Not a pretty sky!!

All in all, about 100 min of cardio, total. 900 kcal burned. Going to lift later.

Tron
08-07-08, 4:35 pm
All in all, about 100 min of cardio, total. 900 kcal burned. Going to lift later.

Makes me wanna go nap...

Sugarbutt
08-07-08, 4:46 pm
Makes me wanna go nap...

Hahah...me too! =)

Sugarbutt
08-08-08, 4:58 pm
20080808
Arms

Pre-workout cardio: 10 minutes arc trainer

SUPERSET
V-bar pushdown: 80/15, 90/12, 100/10
Cable curl: 50/15, 60/12, 70/10

SUPERSET
Cable overhead extension: 60/15, 70/12, 80/10
Cable reverse curl: 40/15, 50/12, 60/10

Drop set:
Straight-bar push-downs: 100-90-80-70-60/5 ea (15 @ 60)
Cable curl: 80-70-60-50-40/5 ea.

SUPERSET
DB overhead extension: (35/12) x 3
Triceps kickback: (20/12) x 3

SUPERSET
BB curl: (50/10) x 3
Hammer curl: (25/10) x 3

Post-workout cardio: 10 minutes elliptical

Went back later:

15 minutes arc trainer
15 minutes treadmill

Ab work:
Captain's chair crunch: 3 x 15
Decline ball-toss crunch: 3 x 12 w/8lb ball
Twisting ball hand-off: 3 x 15 w/8lb ball

B.C.
08-08-08, 4:59 pm
Great session Chelsea...blast those gunz!!

mcbeast
08-08-08, 5:01 pm
Awesome session!

firsthorseman97
08-08-08, 5:03 pm
Nice arm day. I love those supersets! Great work!

Sugarbutt
08-08-08, 5:04 pm
Nice arm day. I love those supersets! Great work!

...says the king of the giant sets.

Big Wides
08-08-08, 5:04 pm
Possibly going to steal this arm session for Saturday....

Sugarbutt
08-08-08, 5:05 pm
Feel like I'm slacking on my cardio...blah.

Sugarbutt
08-08-08, 5:06 pm
Possibly going to steal this arm session for Saturday....

Sub skulls for kickbacks. Kickbacks are kinda a weak exercise, but I was dragging ass...

Big Wides
08-08-08, 5:12 pm
Sub skulls for kickbacks. Kickbacks are kinda a weak exercise, but I was dragging ass...

Yes ma'am....