View Full Version : MOTIVATION-My Journey
I joined this forun to learn about body building and lifting-I want to compete and need all the advise I can get-I want to learn and grow and win-not win a trophy-that would be nice-I want to suceed-win a battle with myself-to develope my physique and grow physically and mentally.I am reading the posts and have already learned some new things here.
TODAY IS DAY ONE- I AM ON MY WAY!
I worked chest and tri today-
chest-
low pec presses 3x10
cable cross-overs-
high 3x30
mid 3x30
low 3x30
push ups 3x10
presses close 3x10-wide 3x10
tri-
push downs 3x10
reverse 3x10
extensions 3x10
seated press down 3x10
cardio 60 min
Diet-
oats/ egg white
beef/rice
chicken/oats
chcken/veg
Got the contest picked...and already 8 weeks in to this journey....I am psyched,Just a shame that I couldn't have used this forum to prep sooner.But now that I am here-I figure better late than never-soooooo much info here-all this raw talent and information and I am soakin it up like a sponge.
The diet was difficult to begin with but I have fallen in to the habit of being hungry and not eating what I want,so it is much easier now.The training is as it always is -enthralling-nothing gets me going like thinking about my next work out....I prep for it all day....then I go to the gym and do my thing....Now there are a couple of people that have actually voiced their doubts about me doing this -and to them I say thank-you... Your doubt feeds my motivation-One dude I know ,thinks he knows everything about the sport and can't help but offer critisism every chance he gets....What he doesn't realize is that I am not asking his advice-It is my Journey-not his.But he can't help himself,every time he critiques my training-I work twice as hard to prove him wrong-LEAVE ME ALONE!!!! I want to say-Go and do your own thing I am not interested in you philosophy or "expertise".ARGhhhhhh!!!!!.I will have to thank him when I am done this journey ...I have chosen to come to this forum for advise and motivation----MY CHOICE-!-!-!-!-Success is the best revenge.....so they say.
Training today-just accessories....
abs
twists
crunch weighted
varied position crunches
hanging leg lifts
hyper extensions
shrugs-I do these every chance I get-at least three times a week
calves
seated raises
standing raises
free style-till I can't feel my feet.
cardio-60 min
Diet- same as always-
egg whites/oats
chicken/veg/rice
chicken/veg/oats
chicken/veg/oats
Great work out today
back
front pulldown 3x10
seated row-wide/close-3x10
lat pulldowns 3x10
t-bar row 3x10
one arm db row-2x10
shrugs 6x25
hypers 3x20
bi
z-bar 3x20
conc curl 3x10
seated alt db curl 3x10
hammer curl 3x10
abs
weighted crunch 4x25
low back ext 3x25
varied crunch 4x25x3
hanging leg lifts 4x10
floor crunches-varied angel-2x10x4
cardio
eliptical x trainer 40 min
bike 20 min
3clipseGT
08-09-08, 12:56 pm
Im in bro! I might have missed them but do you have stats bro?
Im in bro! I might have missed them but do you have stats bro?
Not sure what ya mean....but if you explain I will answer !
3clipseGT
08-10-08, 12:06 am
Not sure what ya mean....but if you explain I will answer !
Height, weight, bf%, years training , stuff like that.
Height, weight, bf%, years training , stuff like that.
Not much to report:
I have been lifting my whole life....Never did a body fat test-YET-I hope to compete as a middle weight....Finally taken the leap to compete-Need to cross it off my bucket list....Been a hugh fan of Animal products -I recommend them....Been trolling the forum and getting motivated-the articles are great-so much to learn....I am an "Old School" lifter-some days I'm strong and others not so much-but got bit by the bug reading up on some of the journeys here and figure-I will give it a try-Took some time to figure out how to post and work my way aroung the site...practice makes perfect...I lift 6 days a week- with cardio 7 days a week.Got decent natural size for my age...not the biggest and not the smallest,not the strongest and not the weakest....Just on a quest to do something I never thought I'd do-Thanks for the intrest.
TIRED!!!!
eggwhite /oats
chest
hammer-low pec 3x10
cable cross over-varied position-3x10x3
seated press-3x10 wide/close
pull overs 3x15
tri
push downs 3x10
db ext 3x15
seated press down-3x10
machine ext-3x15
abs
500 reps varied
cardio-60 min
chik/veg/oats-lots of H20
delts and quads...yeeeeowwwww
burned them up
delts-
rotator stretch 3x10
upright rows 3x10
seatedpress wide/close-3x10
behind neckpress 3x10
seated side laterals-3x10
front side laterals 3x10
db front raises 3x10
read delt-DB-3x10
pec deck rear delt 3x10
quads-
seated ext-4x25
dropset 4x5x8
squats 4x25
aduc 2x25x2
abd 2x25x2
calves-
Diet unchanged-feelin good....
I am learning more each day....
Bicep
alt db curl-4x10
cable curl 4x10
z-bar curl 3x25
hammer curl 3x10
seated curl 3x10
conc curl 3x15
incline db curl 3x10
calves
seated raises heavy 4x15
press raises for reps to failure
core
weighted mach-4x25
low back mach-3x25 1x100
seated varied angle weighted abs-4x100
hanging leg lifts-3x10
cardio-
-Animalflex is working feeling strong today-not so many aches and pains...diet is tight.
Not wt losing as fast as I would like dispite being more hungry.....Will try more cardio...
Chest tri
chest
hammer low chest 3x10
cable cross-over multiangle-3x10x3
seated presses 3x20 wide/close
tri
overhead ext 3x10 w/u
push downs 3x15
rev pulls 3x10
seated ext 3x10 seated press 3x10
Animal supps ; diet clean and on point....
8/14/08
Back/bi
hammer row 3x10
front pull downs 3x10
pull overs 3x10
seated rows wide/close 3x10
one arm db row 3x10
shrugs front/rev 3x25
alt db curl 3x10
cable curl-d/bi-3x10
hammed curl 3x10
seated machine curl 3x1-
conc curl 3x10
z-bar curls 3x25
abs/cardio
8/15/08
delt/ham
w/u rotator side/front laterals 3x10
one armed side laterals 3x10
rev grip bent rows/front bb laterals/ upright rows 3x10
machine side lateral front 3x10
machine side laterals rear 3x10
lying curl 3x10
seated curl/back/front 3x10
stiff leg dl 3x10
good mornings 3x10
hypers 3x25
calves seated calf 3x15
8/16/08
legs
seated ext 3x20
steps 3x25
walking lunges 2 passes
squats 3x10
drop set ext 3x5x5
abs-till I dropped!
Things are coming together.Felt strong and tight...reading up on ketosis-thanks Enforcer.May give it a try.Tomorrow-chest/tri/abs/cardoi-another day in the dungeon-
I LOVE IT!!!!!
Down 2 more pounds!!!!
back/bi-lighter weight today...need to up my glutamine cause I AM SOOOOO SORE
back-
behind neckpull downs 3x10
v bar pulldowns 3x10
one arm db row 3x10
seated row wide/close 3x10
pullovers 3x10
bi-
alt db curl 3x10
cable curl 3x10
incline db curl 3x10
preacher curl 3x10
seated machine curl 3x10
shrugs 3x25-just for fun....
Back to the gym after dinner-cardio 30 eliptical/30 bike.
If anyone reading this has a suggestion for tendonitis-Please I need your advice..both elbows/forarms-Thanks!
8/18/08-Monday
Chest/Tri
cables varied hi -mid -low/front-lateral-behind
3x10x3 each-
hammer low press 3x10
seated press wide/close
3x10/10
pec deck
3x10
tri
push downs-3x10
rope 3x10
overhead rope 3x10
db ext 3x10
kickback 3x10
done!
8/19/08 Tuesday
abs =w/u
LEGS!!!!!
seated ext 4x25
stairs 3x25
walking lunges 2 passes
squats 3x15
drop set ext 3x5x5-6
COOKED_!#@&*%+!
Wed 8/20/08
delts
seated smith press-4x10
seated side laterals-3x10-front
seated side laterals 3x10-behind
rev grip bb rows-3x10
shrugs-3x10
abs
weighted crunches-100
multi angle weighted crunch-4x100
cardio-40 min eliptical
Thurs-8/21/08
hams
seated ham curl 3x10/close 3x10
lying ham curl 3x5x3-dropset
goodmornings-3x10
bi
altdb curl 4x10
cable double-bi-3x10
seated incline curl-3x10
hammer curl-3x10
conc.curl 3x10
lying low-row curl-3x10
back
front pull-downs-3x15
seated row wide/close-3x10-10
pull overs 3x10
shrugs front/rear-3x25-25
Somehow broke a vein in my thigh during my work out????
Feeling good despite being HUNGRY-Keeping diet tight-changes are happening.
LuvsThePain
08-22-08, 1:18 pm
Hey bud, if you don't mind I'd like to throw you a little advice regarding your training split. I see that you are working triceps the same day as chest and biceps the same day as back.
My advice: you should set aside a day to work just your arms and eliminate triceps from your chest workout and eliminate biceps from you back workout. The reason for this being that you only need to hit your arms once indirectly and once directly. By doing chest, you are already indirectly hitting your triceps without actually doing any tricep exercises. The same goes with back, by doing your back workout you are already indirectly hitting your biceps.
By giving your arms their own day you can hit them fresh and with all the strength you've got. This way they are not pre exhausted say after doing chest or after doing back.
Since you seem new to this, I'll give you my split if you'd like as a tool guide.
Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday - Arms
Friday - Shoulders
If you'd like a breakdown of my workouts I'll give them to you.
The split has worked excellent for me and the recovery cycle feels dialed in.
I hope this will help you out a little.
P.S. Welcome to the forvm!!
LTP
Hey bud, if you don't mind I'd like to throw you a little advice regarding your training split. I see that you are working triceps the same day as chest and biceps the same day as back.
My advice: you should set aside a day to work just your arms and eliminate triceps from your chest workout and eliminate biceps from you back workout. The reason for this being that you only need to hit your arms once indirectly and once directly. By doing chest, you are already indirectly hitting your triceps without actually doing any tricep exercises. The same goes with back, by doing your back workout you are already indirectly hitting your biceps.
By giving your arms their own day you can hit them fresh and with all the strength you've got. This way they are not pre exhausted say after doing chest or after doing back.
Since you seem new to this, I'll give you my split if you'd like as a tool guide.
Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday - Arms
Friday - Shoulders
If you'd like a breakdown of my workouts I'll give them to you.
The split has worked excellent for me and the recovery cycle feels dialed in.
I hope this will help you out a little.
P.S. Welcome to the forvm!!
LTP
Thanks for the advice-sounds great...I need allthe advice i can get-thanks for takin the time to give me some pointers..lookin forward to the breakdown of your w/o-
LuvsThePain
08-22-08, 7:25 pm
No prob man, I'll post the breakdown on Monday for ya.
LTP
Chest
hammer low press 1x15-2x10
cablecross-over
high-
front-mid-lateral
1x20-2x10
mid-
front-mid-lateral
1x20-2x10
low-
front-mid-lateral
1x20-2x10
seated press-wide/close-3x10/10
Thats it-will keep arms to there own day-and try somthin new.
Time to buckel-down....NOV 1-The day....
Tri=
press downs 3x10
reverse pull down-z-bar-3x15
seated ext-3x15
overhear seated mach ext-3x10
kick-backs-2x15
overhead seated db ext-3x10
pull over-mach-3x15
shrugs front/rear-3x25/25
cardio 40min elpitical-DONE
OFF !!!!!!
Just cardio today....Trying something new and different ....hiking for cardio-just for today-UP HILL....the weather is beautiful and I need to be outside enjoying it.
walked up this mountain twice then decided challenge myself and did it a third time and spirited up the 45% incline-Yes I almost died but I went to sleep with a smile on myface-for rising to the challenge.UNBELIEVABLE cardio work out.
So I can barely walk today my whole body aches from the mountain climbing yesterday and my hams/quads+calves are sooooo sore-So I go to the gym and my lifting partners ask -whats today? I say LEGS!!!!-After debate we decide to put ourselves through a test of endurance and strength+determination....these guys are GREAT lifting partners and ready for any challenge....
So here it is
ext 3x20
step ups 3x25-each leg
squats 3x10
drop set ext 2x5x6 then 1x10
leg press 3x15
abs
seated weighted twists-2x25-each side
weight crunch 4x25
low back ext-1x100
seated crunch mach -multi angle-4x100
Back-Bi
Back
lat pull downs-3x10
seated row-1x15 2x10
seated row wide/close-ss-1x15/15 2x10/10
front v bar pull downs-1x15 2x10
hammer low row-1x15 2x10
shrugs-front/rear-2x20/20
bi
cable double bi-1x15 2x10
seated incline curl-1x15 2x10
alt db curl -1x15 2x10
low cable curl-1x15 2x10
seated curl 1x15 2x10
conc curl-2x15
cardio elpitical 40 min
bike 20 min
FEELIN GREAT!!!!!!
Please post a pic. How old are you? How tall?
Delts and hams-
delts
side db laterals 1x15 2x10
seated smith press 1x15 3x10
upright rows 3x10/10 ss
bb front laterals ss w/ BB reverse grip bent rows
1x15 3x10
shrugs 3x25
seated side lterals front-1x15 2x10
seated side laterals rear-1x15 2x10
hams
seated curls ss regular/front -3x15/15
lying leg curl 3x10
hypers-3x20
low back pain today-so no good mornings or sldl
abs/back ext mach
diet is still on target-things are shaping up...
zanderfever
08-27-08, 10:15 pm
I wish you luck in your contest. Work hard and do your best.
I wish you luck in your contest. Work hard and do your best.
Thank you I will be in your neck of the woods to compete in November....The Eastern States.Any advice or input is always welcome here....
Please post a pic. How old are you? How tall?
I really got a kickout of your signature....about excuses.....aint it the truth?
zanderfever
08-27-08, 10:29 pm
Thank you I will be in your neck of the woods to compete in November....The Eastern States.Any advice or input is always welcome here....
Very cool. What organization is holding the competition?
The N.P.C. promotes this show.
Chest and Tri
chest
hammer low press 1x15 2x10
cable cross overs multi-angle high-med low 3x3x3 front mid back 10x10x10
total sets 9 total reps 90
pec deck 3x15
seated press wide/close-ss-3x10
tri
press downs 3x15
overhead ext 3x15
kickbacks 2x15 1x10
rev pulldowns ss overhand grip press downs 3x10
Tired today...No cardio-The bod is tellin me to rest....I think I'll listen.
Just Cardio tonight 40min eliptical and 20 min bike...It is working!!!!
Down 2 more lbs- cardio and diet are on track big time...Likin the results i see.
Back
front wide pull downs 3x10
t-bar row 1x10 1x15 1x20
seated row 3x15
behind neck pulldowns 3x10
one arm db row 3x10
bi
cable double bi 3x10
incline db curl 3x10
alt db curl 2x10 1x15
seated curls 3x10
PM cardio
Tomorrow I'm climbin that mountain again!!!!
zanderfever
08-30-08, 6:39 pm
The N.P.C. promotes this show.
Ahhh, very cool. I was wondering whether it was the NPC or the INBA, both have Eastern USA competitions in November. I was actually going to compete in both of those until this powerlifting competition came up, so i'll be powerlifting in October and moving bodybuilding to probably January.
A beautiful Sunday so back to the mountain for cardio-3 times up and down sprinted each time up the 45 degree slope-then a two mile walk with the dog and just for kicks 60 min on the elipticle at night burned up 770 calories on that baby....Determined more than ever now to bring the best I can be to my show....I am gettin there.-Until Tomorrow -Peace
LEGS!!!!
ext 3x20
stepups 3x30
walking lunges 3 passes
squats 3x15
drop set ext-10x5x2
calves
seated 3x20
free 3x20
standing r=3x20
back to the gym tonight for 60 min cardio-eliptical/bike and abs!!!!
Chest-
hammer low press-1x15 2x10
cables
high
front 3x10
side 3x10
back 3x10
mid
front 3x10
side 3x10
back 3x10
low
front 3x10
side 3x10
back 3x10
seated press ss wide/close 3x15/15
pullovers 3x15
Tri
v press downs 3x15
rev pull down 3x15
seated front ext 3x15
seated overhead ext mach 3x10
overhead db ext 3x15
abs/core
seated twist mach 100 each side
mach crunch 100
low back mach 100
seated ab mach 100-front
100 left
100 right
100 crunch
hanging leg lifts 3x10
floor crunch/side x-over /mid crunch-1x15
DONE!!!!
Diet -
Decarb today-tomorrow and friday- felt a bit weak as my carbs are low to begin with-normally about 120-150...hittin the decarb with 70-90 ....-Let's see what happens.Hopefully put the metabolism in to hyperdrive and shed some more body fat.
Delts and Hams
db sude laterals 3x15
bb front raises ss w/upright rows ss w/ rev grip bent over bb pulls-3x10
seated smith press 4x10
seated front side lateralmach-3x10
rear seatedside laterals mach-3x15
shrugs 4x25-ss w/ doors 4x15
Hams
seated curl ss w/front seated curl 3x10/10
free curl 3x10
lying curl 3x20
SLDL 3x10
hypers 2x20
Cardio 40min elpitical-20 min bike.....
I'M HUNGRY!!!!!!!!
zanderfever
09-04-08, 4:57 pm
Hey, you should check out Futilekyle's journey. he's going to the same contest as you.
Hey, you should check out Futilekyle's journey. he's going to the same contest as you.
Thanks for the info-I checked in with him...We need all the support we can get ...right?
Back-Bi Abs Cardio
Back
behind neck pull down wide 3x20
seated pully row 3x15
front pull down D-bar 3x10
seated row wide ss w/ close 3x15/15
bi
cable doublebi 1x15 2x10
alt db curl 1x15 3x10
cable z-bar curl ss close /wide 3x10/10
db incline bench curl 3x10
seated bi mach curl 3x10
abs
low back mach 100
multi angle crunch mach
front tuck-100
r side-100
l side- 100
front-100
twist mach
l-100
r-100
crunch mach-100
hanging leg lifts 2x15
cardio
eliptical-45
COOKED-HUNGRY-DE-CARBED------HOME!!!!
OFF!!!! need a day to heal and rest....Ahhhhhhhh!!!!!!
Training class today- another day off???first time to take twpin a row-I did get to go to the gym and do cardio (half asses attempt) 20 min eliptical/20min bike feel like I got lead in my legs-The decarb is working down 2 more pounds....Looking solid-Lookin forward to a great work out Sunday.
zanderfever
09-07-08, 3:43 pm
Training class today- another day off???first time to take twpin a row-I did get to go to the gym and do cardio (half asses attempt) 20 min eliptical/20min bike feel like I got lead in my legs-The decarb is working down 2 more pounds....Looking solid-Lookin forward to a great work out Sunday.
Well, its sunday. Enjoy, haha.
Well, its sunday. Enjoy, haha.
I am trying to listen to my body....The two days were great...but I am 8 weeks out!!!!Everything seems to be on target...any feedback is much appreciated.Thanks for stopping by.
Chest/Tri
Hammer press 3x15
cable crossovers ss
high/front 3x10
high/mid 3x10
high/back 3x10
cable cross overs ss
mid/front 3x10
mid /mid 3x10
mid/back 3x10
low/front 3x10
cable cross overs ss
low/mid 3x10
low back 3x10
YEEEOW 270 reps!!!!
Pull overs 3x10
seated press wide ss close 3x10/10
Rev pec deck-just for a stretch-
Tri
v bar press down 3x15 ss w/ rope pulls 3x15
rev pull down 3x15
over head db raises 3x10
Back tonight for abs and cardio!!!-The rest did me good...Now for another de-carb week.
It takes all I got to get through a work out-As I lose the weight and cut the calories I am feeling the muscle exhastion ....and getting tired alot faster...My weights started falling off this week....I can't go as heavy...Plan to increase the reps and keep the weight lower ...but heavy enough to feel it...Thank God for my lifting partner I might need to go to a 7 day a week /one body part a day program for the last 8 weeks????-I can fit more cardio in this way....Conditioning always wins over size-I hope!
Delts/Hams
Delts
db seated press 3x15
db side laterals 3x15
bb front raises ss w/ bb bent rear delt row 3x10
seated smith press-behind neck ss w/ front press 3x15/15
side lateral mach front 3x15
side lateral mach rear 3x15
shrugs ss doors 3x 25/10
hams
seated ham curl back ss w/front 3x10/10
lying leg curl 3x20
hypers 3x20
hungry-home
Back/bi
back
behind neck lat pull down 3x15
iso-lat mach 3x15
front pull down wide d grip-3x15
seated row wide ss w/ close 3x15/15
bi
cable double bi-2x15 1x10
z-bar cable curl wide ss w/ close 3x10/10
incline db curl 3x15
z -bar preacher curl 3x15
bi-conc curl mach 3x15 each arm
abs
ab crunch mach -multi angle
100 front
100 right
100 left
100 front-leg up
twist mach 2x50 each side
crunch mach 100
low back mach 100
hanging leg lifts 2x10
15 min eliptical
15 min bike
decarbed too much got dizzy and almost passed out today...blurry vision -real scary-back to 30 carb per meal---aleast for the rest of the week....let see what the scale and the mirror say....
Note to self-Need to up the cardio-SLACKER!!!!
Chest
hammer low press 3x15
cable multi angle-ss w/off bench push-ups(6x10)
low-front-3x10x3
low- mid-3x10x3
low-back 3x10x3
mid- front3x10x3
mid-mid-3x10x3
mid-back-3x10x3
high-front-3x10x3
high-mid-3x10x3
high-back-3x10x3
pull overs 3x15
seated press wide ss w/ close 3x15/15
cardio30 min
TIRED today-
Started one body part a day yesterday-so I can have energy for cardio and abs.
Delts
military press-smith front/back 3x10/10
seated side laterals db-3x15
t-bar rear delt-3x10
upright rows 3x15
seated press mach wide/close-3x15/15
seated side laterals front(mach) 3x15
seated side laterals rear(mach) 3x15
shrugs ss w/ doors 3x25/10
cardio-40 min eliptical
good work out!!!!-sore but determined!
Skipped legs this week will do them on Saturday-and lookin forward to it.
zanderfever
09-12-08, 4:58 pm
Damn, thats volume. Nice job.
Damn, thats volume. Nice job.
Thanks for the feedback.I want to have the biggest and best delts on stage....so at 7 weeks out I figure High volume willbring them out.Any suggestions???
OFF-Need a day to rest regroup and sleep.
Legs-
Feel great from resting....Went to the gym and rocked it!
Leg ext 3x25
step ups 3x30
walking lunges-one pass
squats 3x15
drop set ext 2 sets-5 drops for ten reps each drop..BRUTAL!!!!
calves-seated 3x25
free 3x15
front 3x15
Done till I go back tonight and do cardio
zanderfever
09-13-08, 5:00 pm
7 weeks, not much time left. Hows the lean coming?
7 weeks, not much time left. Hows the lean coming?
So far so good...It is crunch time though....Hittin cardio 2 times a day now....and thinkin about food ALOT!!!!-Thanks for checkin in.
Went to the gym last night for cardio...Got in 45 min on the eliptical before some smelly person got on the machine next to me-Not kidding they reeked so bad I was wretching...left before I lost what little food I had in my stomache....Seriously do people that smell that bad NOT smell themselves????It was like doing cardio next to a sack of rotten onions....Tried breathing through my mouth but stated to gag...Left pissed-I wanted to do a full hour.
Hit the mountain again today....The humidity is a killer today....Buut went up and down three times....Total time two hours....delirious and hallucinating by the time we were done...Legs,butt and calves are shot...plan to hit the bike tonight for an hour.
Diet is tight ....Pleased with the progress,plan to modify the diet a bit ...time to get hungrier.
Back-
lat pull downs behind neck 3x15
front pull downs wide 3x15
iso mach 3x15
one arm db rows 3x10
row mach wide /close 3x10/10
shrugs 2x25
pull ups 1x10
abs
twists 100 each side
crunch mach 100
low back mach 200
multi angle 100 front tuck
100 side rt
100 side lft
100 front
Hanging leg curls 2x15 1x10
dips 2x10
elpictical 45 min
DONE!!!!
Chest
dips 3x10
hammer low chest 3x15
db press 3x10
cable mid-front 3x10
-mid 3x10
-rear 3x10
cable high-front 3x10
-mid 3x10
-rear 3x10
cable low-front 3x10
-mid 3x10
-rear 3x10
pull overs ss w/ push ups 3x10/10
rev pec deck 3x10
cardio-40min eliptical
DONE!!!!
Delts
Seated smith press -behind neck ss w/ front raised 3x15/15
upright rows 3x15
hammer press 3x15
military press mach wide ss w/ close 3x15/15
side lateral mach front 3x15
side lateral machine rear 3x15
shrugs ss w/ doors 4x 25/10
zanderfever
09-19-08, 11:14 am
Delts
Seated smith press -behind neck ss w/ front raised 3x15/15
upright rows 3x15
hammer press 3x15
military press mach wide ss w/ close 3x15/15
side lateral mach front 3x15
side lateral machine rear 3x15
shrugs ss w/ doors 4x 25/10
Hey, you think your doing a little much with all this? Each delt is kind of small and your hitting them all, with the exception of the rear delts, with a good 4 or 5 exercises.
Off Good friends wedding-NO CHEATS!!!!
Chest and Tri
-a good work out but fogot to log it-sooo tired and hungry and STRESSED!!!!
A bad day- Sewer line broke in my basement -It was a shitty day to say the least-couldn't work out-had to clean it up.
A little of everything to catch up today.
delts
hammer press-3x10
smith press behind neck/front-3x15/15
db press -3x15
upright row ss w/ rear delt bb row-3x15/15
military press wide/close-3x15/15
seated side lateral front-3x15
seated side laterals rear-3x15
shrugs ss w/ doors 4x25/10
tri
db over head ext 3x10
kick backs 3x10
cable one arm pull/press down 3x10/10
bi
alt db curl 3x15
z-bar curl 3x15
incline curl 3x15
hams
lying curl 3x15-heavy
seated ham curl ss back/front-3x10/10
lying curl 3x20 light
abductor high/low 3x25/25
adductor high/low 3x25/25
free curl-2x10
plea squat/seated glute squat 2x10/10
bike 60 min-recumbant
Hey, you think your doing a little much with all this? Each delt is kind of small and your hitting them all, with the exception of the rear delts, with a good 4 or 5 exercises.
Thanks for the in put I need to add more rear delt-for my size/waist and quad sweep I need to get my delts be as big as they can be-I will domore rear delt and send you a pic so you will see what I mean-
Today is the turning point down 4 lbs....Just realized that this is gonna happen I am gonna do the contest and I am gonna be ready....LIFE IS GOOD....Less than 6weeks to go and just a few more pounds to lose.I've been doubting myself for a while-But The extra work is paying off....I NEED TO ORDER MY SUITS!!!!
Seeing some good results
Chest
hammer press-low-3x15
db flat press 1x15,2x10
cables
low-front 3x10
mid 3x10
back 3x10
mid-front 3x10-ss push-up-10
mid 3x10-ss push-up-10
back 3x10-ss push-up-10
high-front 3x10-ss push-up-10
mid 3x10-ss push-up-10
back 3x10-ss push-up-10
pull overs-3x15
pec deck-3x15
seated press machine-wide/close 3x15/15
CORE-
low back mach-1x100
abs-seated multi angle crunch
front-100
rt side-100
lft side -100
tuck-100
knee tuck-100
ab mach 1x100
hanging leg lifts-3x10
cardio-60 min elpitical
Arms
bi
incline db curl 3x10
z bar cable curl wide/close 3x10/10
cable double bi curl 3x10
over head curl mach 3x10 each arm
alt db curl 3x10
conc curl 3x10
tri
mach push down 3x10
overhead tri ext mach 3x10
cable press down 3x10
z bar rev pull ss w/ rope pull down 3x10/10
over head db ext 3x10
tired tonight ....skipped cardio -NEED SLEEP!!!!
Back
iso-lat pulldown-3x15
behind neck lat pulldowns-3x15
front pulldowns wide 3x15
one arm db row 3x10
T-bar row 3x10
seated row wide/close 3x15/15
bi
cable double bi-3x10
cable z-bar curl wide/close 4x10/10
incline curl 3x10
conc curl-db 3x10
bi-curl mach-3x10
elpitical x60 min
abs
seated twist-200(100 each side)
crunch mach-100
low back-100
seated ab mach-front 100
-tuck-100
-front knee up-100
-rt side -100
-lft side-100
hypers-2x50
COOKED!!!! Need food and sleep.
LEGS!!!!
QUADS-
seated leg ext-3x25
step-ups-3x30
walking lunges-once around
squats 3x15
dropset ext 2x5x10
calves
seated raises 3x15-20
standing-free-3x10-20
reverse-3x15-20
Chest
cables ss w/ push ups after each set/10
high 3x10
front 3x10
mid 3x10
back 3x10
mid 3x10
front 3x10
mid 3x10
back 3x10
low 3x10
front 3x10
mid 3x10
back 3x10
dips
1x10
1x15
1x20
decline db press-3x10
tri
kick backs 3x10
overhead db ext-3x10
rev grip pull down 3x10
cable press down 3x10
back tonight for cardio and abs
Delts
smith behind neck press ss w/front military pres 3x10/10
upright rows -tri-set 3x10/10/10
rev pec deck 3x10
seated military press mach wide/close ss-3x10/10
seated front side lat mach-3x10
seared back side lat mach 3x15
front shrugs ss w doors 2x25-2x15
rear shrugs ss w doors 2x25-2x15
Light Detail Work--W db
6 ways-2x10
one arm db side laterals-2x10
db side lateral 1x10
seated db rear delts-3x10
pull overs 3x15
db fromt laterals 2x10
rev grip db front laterals 2x10
30min eliptical-DONE!!!!
Back
rev grip front pulldown 3x15
behind neck pulldown 3x15
one arm db row 3x10
pull ups 1x10 close grip-1x10 wide grip
iso lateral mach-3x10
pulley row-seated 3x10
hyper ext 2x50
bi
seated incline db curl 3x10
alt db curl 3x10
cable z-bar curl wide ss w close grip 3x10/10
seated one arm db curl 3x10
conc curl on preacher-db 3x10 each arm
hanging db conc curl 3x10
Just wiped- only 15 min cardio-Tired and needed to cook 20 lbs of chicken and 5 lbs of broccoli.....tan ....feed the dog-clean the house etc-etc-etc....need to drink more water .Having doubts I will be ready-Got to chase them away.
Weight 153 1/2-Cutting down the carbs and protien...Upping the cardio...We will see.
hammer press 3x15 ss /w push ups-10
hammer low chest 3x10
incline chest db 3x10
decline chest db 3x10
cables
high
front3x10 mid3x10 back 3x10 ss w/push ups10 each set
mid
front 3x10 mid3x10 back 3x10-ss w/push ups10 each set
low
front3x10 mid 3x10 back 3x10 ss w/ push ups 10 each set
eliptical 60min
Haven't had time to post...too busy with work-training and CARDIO!!!! the last 4 weeks-I will post when I can have been doing the workouts and keeping the diet so I should come in BIG and CUT!!!! Will post each week with updates-Thanks to all those who offered their support.