View Full Version : Pain's Journey
Well its been 2 years since i left the Marines. I blew my knee out 1 year before i got out and was not able to do anything because of the pain and the Navy slacking to figure out i tore my entire ACL and part of my meniscus. Once they figured it out i had less than 3 months left so after my surgery i did all i could do to get off limited duty so i could just get out. I was depressed because of what i had let myself turn into. Well we moved and its been 2 years since i have thought about a gym. Well i let myself go from 190 up to 240 with just video games and work. My wife pissed me off about 3 months ago so i completly changed my diet. I started limited my intake to about 1700 calories a day. I cut out ALL carbonated drinks and anything pumped full of sugar. I was doing cardio about 4 times a week from 15 min intervals to 60min runs. About a month ago i hit a plateu and decided it was time to start lifting again. I started slow and now i am also back to my military workout schedule i was following. My work out:
Day 1: Legs, Day 2: Cardio, Day 3: Arms and Back, Day 4: Swim with kids, Day 5: Chest and Shoulders, Days 6: Cardio and any muscle group i think i didn't hit enough, Day 7: Off
I pushed my calories back up towards 2200 and i started Animal Pak(every day), Animal Pump and Nitro(workout days).
I have started at 24% body fat at 240 pounds. I am now at 17% body fat and hover around 225 pounds. My current goal is to get to around 10% body fat but with more lean muscle.
My current sets are Deads: 3 sets of 5 reps 225 pounds, Squat: 3 sets of 5 reps 225 pounds, Bench 3 sets of 5 at 200 pounds. My secondary goal is to get to Deads 400, Bench 300, and squat 500.
BTW i love these forum and i read them every day and work to pass the time.
Damn off day about killed me, glad tomorrow is legs day, granted my daughter wants to go swimming after my workout. Guess i get to sit in the shallow end and watch.
Just finished my legs workout a couple hours ago. Maxed out on squat at 275 which is a great improvement from 225 last time. Pushed my leg press up to 270 as well up from 200. Feels great and tomorrow is a cardio day and will more than likely punish my dog with me since she loves to walk and run.
Shamus11B
08-11-09, 1:25 am
Great job brother. Welcome to the FORVM!
TY and i am glad to be apart of a group like this. I plan to keep this updated on what happens and what i change. Was just glad to get back in the gym yesterday and feel the soreness today 2 days off pretty muched killed me, granted i spend all weekend in the sun painting my house trim.
Was looking for some feed back on my workout split. I tend to do 5-6 differnt exercises per group and i am doubled up on some of those days and i am just wore out by the time i am getting to my last 2-3 execises. I am wanting around 17% BF and i am looking to get closer to 10% and stay "around" my current weight of 225. Any feed back is great and this is not my 1st time lifting, i have lifted on and off for years i am just wanting to get more dedicated to it now for my overall fitness and health, not to mention my wife has loved the fact i dropped from 240 to 225 which was 24% to 17% BF.
Well great workout this afternoon, guess ill hit my arms in the morning before work. I worked my back
Bendover Rows : 185x2x5 225x2x5
Deadlifts: 225x1x5, 275x1x5, 315xx23
Lat Pull Down: 110x1x8, 120x2x8, 130x2x8
Sitting Row: 120x2x8, 130x2x8, 140x1x8
Worked on my Tri's a little with pull down and skull crushers. That was my personal high on deadlifts now at 315. Guess its time to move that goal towards 400 now. Ill post my arm workout from work tomorrow.
Feeling great so far just got to work after my arms workout. I don't have my log with me atm but i did some hammer curls, bicep curls, bb curls, reverse bb curls, tri push down, skull breakers, and close grib DB bench. Also did 15 min cardio before i had to head out to work.
Can't wait for tomorrow for chest and shoulders(if not on saturday morning)!
Tomorrow is going to be fun, chest and shoulders then head home to take my daughter to her 1st day of kindergarden with a day full of meetings and presenations. Glad i have the soreness to make my day better and the lovely over weight people choking down soda's and passing out climbing one flight of stairs. These people just force me to hit the gym as early as i can 5 so i don't feel like a slob.
Shoulder workout was great, feels good right now sitting and watching these people drink soda while i chug on my water. Chest is not as sore as last week, guess its time to change it up some and increase my weight a little more. To me my chest still feels like its lacking compared to the rest of me, granted i still have a little gut but i just dont feel as strong there as every where else, i even did bench 135x3x8/185x1x5, incline DB 50s, decline DB50s, low/high cable fly40/40, and the peck dek 110. Any thoughts on what i could do differently
boondocker
08-14-09, 12:16 pm
weighted dips! imo, one of the best chest day supplemental workouts.
I did not even think of those, damn 5AM workouts i forget from time to time, ill have to write that down in my log for next time.
Today was my cardio day, i did 30 min on the treadmill at 4 incline with intervals. The intervals started with a 4.0 speed and then up to a 6.0 speed, around the 15min mark i changed the 6.0 speed to 8.0 to finish up. Felt great afterwards. THen after a quick shower i headed out for a round of golf with my brother en-law ans father-enlaw. I have to say not hitting a ball for almost a year, DAMN I SUCKED. Granted they got tired of me after about the first 9 holes cause i was walking and i kept up with thier pace. Tomorrow i am going to have to do my Legs instead of taking a day off cause monday they are removing about 6 skin tags from undear each arm and from what i heard that can get pretty sore so i thought i would use monday and tuesday as off/cardio days. If anyone has any thoughs on the removal and how it feels afterwards it would help a lot cause i hate missing days in the gym now.
Today was awsome, i found a new supplement store that sold animal cheaper than GNC and Vitamin Shoppee. Bought me a can of Animal Flex since my generic stuff ran out, then i hit the gym. Today was legs day and it went as follows:
Squat:
225x2x8
275x2x8
295x2x8
315x1x5(PR)
Leg Press:
225x2x8
315x2x8
405x2x8(PR)
Calf Raises:
90x2x12
135x3x12
Hamstring Curl(laying down):
110x1x10
120x1x10
130x1x10
150x1x10
Awsome day and i feel great, tomorrow i get those blasted skin tags removed and hopefully my arms feel better during lifts and don't get as bothered by them. If my arms don't hurt to much tomorrow i might do some light cardio if not tuesday will be my cardio day.
Well i just got back to work from the clinic where i had them damn skin tags removed. Other than the sore spot on my back and my damn arms pits sticking to my everything it was not bad at all, i just hope they dont come back. So tomorrow it looks like i am going to hit the cardio up with no problems at all.
After talking with my dad, who used to BB way back when, he suggested i change my days up and bit, so starting tomorrow they will go as follows:
Tomorrow: Cardio
Day 2: Biceps and Back
Day 3: Shoulders
Day 4: Chest and Tri's
Day 5: Cardio
Day 6: Rest
Day 7: Legs
And i plan on fitting Abs in when ever i can along with my diet that is around 2000-2200 of whole foods from eggs, chicken, fish, etc. Any thoughts?
ok change that post about my arms, they have been on fire for the past 2 hours, hopefully a good shower and being able to hold them up and air out will help since they have been rubbing for most of the day
Well this morning was awsome, i was able to get back into the gym after 2 days off to rest my arms. Today i worked on biceps and back. I started off with some deads just for fun:
Deads:8x225x2, 5x295x2, 5x315x2(they were done slowly so i could watch my form and be sure they were perfect)
Lat pull down: 120x8x2, 130x8x2, 140x5x2, 200x3x1
Sitting Cable Row: 120x8x2, 130x8x2, 140x8x2
Bend Over Row: 135x12x3 (Had to do light weight because my arm pits were on fire by this point and i didnt want to open any of the wounds so i did lighter weight than normal at a higher rep)
Standing DB Bicep Curl: 40x5x2, 45x5x3
Standing DB Hammer Curl: 40x5x2, 45x5x3
Reverse Cable Curl: 70x5x2, 80x5x2
EX Curl Bar: 45x8x2, 65x8x2, 75x8x2(slight jerking motion i caught myself doing by i was pumped and they were feeling good so i had to back it down on them so i did not throw my form out the door)
30 min on treadmill at 3.0 incline, 3.5 speed and kept my heartrate in the FAT zone for almost the entire time which was around 120.
Feeling great right now and ready for my midmorning snack(tuna) and ready to hit the stairs again like i did yesterday in my 12 story office building).
Tomorrow i am going to Chest and Triceps and try to do cardio again and save my shoulders for Friday.
I have a question tomorrow i am going to be doing my chest and i was wondering about doing it in the smith machine. I get to the gym at 5 in the morning and i dont think grandma with her 5 lb walking, or soccer mom on the treadmill would help much with a spot. So A should i just do a little lower weight where i know i can maintain it or use the smith machine where i dont have to worry so much if i get in a jam. i dont mind doing either cause almost everything is open in the morning to use unless grandma is lat pulling 15 pounds.
Just wondering before i crash for tonight and get up at 5 for the gym if anyone has a though about benching with or without the smith machine and which is better.
wow feel great today and a great workout. I did my chest and triceps this morning.
I don't have my sheet with me to see what the weight was but each exercise was done 3-4 times.
Chest:
Bench, Incline Bench, Low Cable Fly, High Cable Fly, DB Pullover
Triceps:
Tri Pull down, Skull Crushers, One Arm Tri Extension, Cable Bent Over Extension.
Tomorrow will be shoulders followed by cadio. I hate cardio but it is needed cause i am still trying to cut some BF away.
I decided not to use the smith machine for my benches and just pushed thru it till i get strong enough to move up in weight. I am still stuck just under 200 but every week i punish my chest till it hurts. I hate working my chest on bench cause i feel like i look like everyone else who just does bench, but i know in the back of my head i work everything and not just my chest and biceps.
I guess something is paying off because i got my 1st compliment this week going up the stairs and someone asked if i had been working out because my calves were defined and sticking out, granted that was the day after my legs work out it still made me feel good at work.
WOW today was shoulders day and they are feeling really good atm.
BB Shrugs: 135x2x5, 225x3x5
Upright Row: 115x3x5, 135x2x5
Military Press: 135x3x5, 155x2x5
Reverse Pec Dek: 80x2x6,100x3x5
Arnold Press:30x1x5,35x1x5,40x2x5
DB Shoulder Press: 30x1x5,35x1x5,40x1x5,45x1x5
DB Shoulder Raise: 30x2x5, 35x2x5
DB Side Raise: 30x2x5, 35x1x5
20 Min of cardio to finish it up.
Tomorrow is just a cadrio day and sunday is an off day to rest and relax to start it all over again.
Well Saturday was great did about an hour walk with my daughter to the donut store of all things but i only bought enough for the 3 kids and not for me and my wife. So tempting but i did not give in, i went home and had some oats for breakfast instead. Sunday as an off day from working out but damn i hate it when my wife has the mile long honey dew list which worked me to death outside. Yestereday was my legs day and i was glad to be back in the gym.
Squat: 225x2x8, 275x2x5, 315x3x3
Legpress: 225x2x8,315x2x10,405x2x8
Seated Calf Raise: 135x3x8, 160x3x5
Hamstring Curl: 150x2x6,160x2x6,170x2x6
Cable Calf Raise(Legs straight): 150x5x5
Still feels good today and tomorrow morning i go back to my 5am schedule starting with Biceps and Back.
Damn this morning was an awsome workout. Did my back and biceps.
Bent over rows 135x2x5, 185x3x5
Seated rows 140x2x5,160x2x5,200x2x3
Lat Pull Downs 120x2x5,140x3x5
Bicep Curl 40x1x5,45x1x5,50x2x5
EZ Curl Bar 45x2x5, 70x3x5
Reverse Curl 70x5x8
Hammer Curl 40x1x5,45x1x5,50x2x5
I think these numbers are correct. Felt great, tomorrow is chest and tri's will post update once i get into work.
Damn glad to be back. Got sidetracked with work and then all the holidays. Went fromm 220 up to 230 in that time and really pissed off at myself so now its punishment time. Shoulder day was yesterday.
Standing BB Press 85x2x5, 135x3x5
DB Laterial Raise 20x5x5
DB Front Raise 20x5x5
DB Bent-Over Fly 20x5x5
DB Standing Press 20x5x5
Arnold Press 30x2x5, 35x1x5, 40x2x5
External & Internal Cable Pulls 40x5x5
BB Shoulder Shrug 135x3x5, 185x2x5
Felt great i also did Chest/Tri day and Bi/Back day this week. Can't wait till Monday to start back on Legs again. I am also Doing HIIT after every workout day but legs and trying to fit in an optional day.
Just got back from the gym with wife, she decided to go with me. I just did come very light squats and leg presses to see how my legs are going to feel on monday and then i did about 20 minutes of HIIT.
Holy shit it was cold this morning, around 0 degrees when i left for the gym and about the same when i went to head back home. Today was the brutal legs days since my return last week.
Leg Curl 100x2x5, 120x2x5, 140x2x5
Leg Extension 100x2x5, 120x2x5, 140x2x5
Squat 135x2x5, 185x2x5, 225x3x5
Calf Raises 90x2x5, 135x2x5, 180x3x5
Laying Down HamString Curl 120x2x5, 140x2x5, 180x1x5, 120x1x7
Leg Press 4 platesx2x5, 6 platesx2x5, 8 platesx2x5, 10 platesx3x5
Holy shit my legs are on fire. I think tomorrow is either going to be a cadrio day or my Chest and Tri Day.
So i stuck with my normal schedule and i did Back and Bi's today as well as 17 min of HIIT.
Bent Over Rows 135x2x5, 185x3x5, 205x1x5
Barbell Curl 45x2x5, 55x2x5, 65x2x5, 70x1x5
Lat Pull Down 120x2x5, 140x3x5
Concentration Curl 30x3x5, 35x2x5
Reverse Pek Deck 100x2x5, 120x3x5
Standing DB Curl 35x2x5, 40x4x5, 45x1x5
Reverse Curl Bar 45x2x5, 65x2x5, 75x3x5
T-Bar Row 90x2x5, 135x4x5
My arms and my back feel awsome here at work. Got me a plate of Eggs for breakfast to top it off. Tomorrow will be Chest and Tri's plus more Cardio.
Sweet tomorrow morning is going to be awsome, they are calling for snow showers to start tonight, guess its going to be a cold morning heading to the Gym. Time to leave an extrx 5 minutes earlier so i can finish my workout.
Well snow has not made it here yet, so my morning drive was quick. Today was chest and tris and man i killed them.
BB Flat Bench 85x1x10, 135x3x5, 155x3x5, 185x1x5
Tricept Pushdown 120x3x5, 140x2x5, 150x3x5
High Cable Cross Over 40x3x5, 50x2x5
Low Cable Cross Over 40x2x5, 50x1x5
DB Over Head Tricept Push 50x2x5, 55x2x5, 60x2x5
Incline DB Press 40x2x5, 45x2x5, 50x3x5
Damn my chest and tris are feeling it. Thinking tomorrow is going to be an off day or just cardio depending on the weather we are suppose to get which means i will hit my shoulders on Friday.
I was also able to catch one of the trainers that came in early this morning as well and got my BF check. I have a long way to go to get to the 10% i want. I was around 20% this morning at 230 pounds.
OFF-DAY, wait nvm i just spent over an hour scraping all the snow off my driveway. almost 2 ft drifts next to my truck. But oh well wasn't too bad, now just waiting for a plow to throw more in the driveway for me to head back out and do it again.
Here I Stand
01-07-10, 11:51 am
wow feel great today and a great workout. I did my chest and triceps this morning.
I don't have my sheet with me to see what the weight was but each exercise was done 3-4 times.
Chest:
Bench, Incline Bench, Low Cable Fly, High Cable Fly, DB Pullover
Triceps:
Tri Pull down, Skull Crushers, One Arm Tri Extension, Cable Bent Over Extension.
Tomorrow will be shoulders followed by cadio. I hate cardio but it is needed cause i am still trying to cut some BF away.
keep it up bro. good work!
DAMN -2 on my way to the gym this morining, never thought the truck would warm up.
Standing BB Press 105x3x5, 135x3x5
Military Press 105x2x5, 135x3x5
DB Front Raise 30x2x5, 35x2x5, 40x3x5
External & Internal Cable Pulls 40x5x5, 50x2x5
BB Shoulder Shrug 135x3x5, 225x3x5
10 minute HIIT
Shoulder are on fire as i finish off my eggs, so i think i will post my normal M-F Diet.
Meal 1: 3-4 Eggs, glass of milk
Meal 2: Protein Shake
Meal 3: Grilled Chicken 8oz with Veggies(what every they have a work)
Meal 4: Protein Shake
Meal 5: Home cooked meal of what ever wife cooks(nothing fried, she is a health nut)
Meal 6: Cup of Cottage Cheese and glass of milk about 1-1.5 hrs before bed
Im normally in the gym at 5 so i have my pre-workout shake and i have my post workout shake afterwards and my 1st meal is normally about 1hr after my workout ends. Protein shakes are used because during the middle of the day i am normally in meetings or have tours coming through work.
Back to Legs again and they feel awsome. New high for leg press 12 plates woohoo.
Leg Curl 120x2x5, 140x2x5, 160x2x5
Leg Extension 120x2x5, 140x2x5, 160x2x5, 180x2x5
Squat 185x1x10, 225x3x5, 315x3x5
Calf Raises 90x2x5, 135x3x5, 180x3x5
Laying Down HamString Curl 120x2x5, 140x2x5, 160x2x5, 300x1x3
Leg Press 6 platesx1x10, 8 platesx2x5, 10 platesx3x5, 12 platesx3x5
Legs are feeling great, getting to work late and having to walk about half a mile in and up 2 flights of stairs was hurting, glad to be sitting down for a bit so they can relax.
Back and Bi day, felt good but was even better once i got my eggs.
Bent Over Rows 135x2x5, 155x3x5, 165x2x5
Barbell Curl 45x2x5, 55x2x5, 65x2x5
Lat Pull Down 120x2x5, 140x3x5, 160x2x5, 200x1x5
Standing DB Curl 40x2x5, 45x4x5, 50x2x5
Bent-OverOne Arm DB Row 80x2x10, 85x2x5, 90x2x5
Reverse Curl Bar 75x5x5
T-Bar Row 90x3x5, 135x3x5
10 Min HIIT
Was feeling good but after shower and checking my weight again my hopes went up, i dropped 3 pounds down to 227. Planning on waiting till next week to check my BF again.
DB Flat Bench 40x1x10, 45x2x5, 50x2x5, 60x2x5
Tri Pushdown V 120x2x5, 130x3x5 (adjusted form so i don't lean as much i got a better burn in them)
Crossover HI & Low 40x3x5, 50x3x5 (Slow movements pausing at middle)
Tri Pushdown Rope 70x3x5, 80x2x5 (Pausing at bottom to feel the burn)
DB Flat Fly 25x3x5, 30x2x5 (WTF OUCH kept neglacting them and now im paying the price)
DB Over Head Tri Press 60x2x5, 65x2x5
Incline Press 45x2x5, 50x3x5, 60x1x3
Skull Crushers 45x1x10, 65x3x5
Incline Flies 25x5x5 (WTF OUCH kept neglacting them and now im paying the price)
Chest is finally feeling a good burn since i ditched the barbell and used only DB's. Plan to do that for a while and then go back to barbell.
Today was the day for change. My intensity was great and i pushed all sets to failure, where as before i would just do my sets and leave. Shoulders are feeling the pain and this is going to be my change from here on all.
Military Press 95x3x10, 105x3x10, 135x4x5
DB Press Sitting 40x2x10, 45x3x10, 50x5x5
DB Front Raise 40x5, 45x3x5, 50x4x5
DB Lateral Raise 25x5x5, 30x2x5
Standing BB Row 95x2x10, 105x2x10, 135x4x5
More to come, Monday is legs and i plan to keep pressing on like this and hope to see some growth spirts from it.
Back to Legs again and they feel awsome.
Leg Curl 120x2x5, 140x2x5, 160x2x5, 180x2x5
Leg Extension 120x2x5, 140x2x5, 160x2x5, 180x2x5
Squat 185x1x10, 225x5x5, 315x2x5
Calf Raises 90x2x5, 135x3x5, 180x3x5
Laying Down HamString Curl 120x2x5, 140x2x5, 160x2x5, 200x2x5
Leg Press 6 platesx1x10, 8 platesx2x5, 10 platesx5x5, 12 platesx3x5
Forgot to post, started cuts at 225 pounds, still around 20% BF, will keep everyone posted week by week on my progress there.
Back and Bi day was great.
Bent Over Rows 135x4x5, 185x3x5
Barbell Curl 45x2x5, 55x2x5, 65x3x5
Lat Pull Down 120x2x5, 140x3x5, 160x3x5, 200x2x5
Standing DB Curl 45x3x5, 50x3x5
Bent-OverOne Arm DB Row 85x2x10, 90x3x5
Reverse Curl Bar 65x5x5
T-Bar Row 90x3x5, 135x3x5
10 Min HIIT
Feeling awsome here at work after breakfast waiting on my next meal here soon. Already have my uni-liver out and my 2nd pack of cuts ready.
DB Flat Bench 40x1x10, 45x2x5, 50x2x5, 60x2x5
Tri Pushdown V 120x2x5, 130x3x5, 140x2x5
Crossover HI & Low 40x3x5, 50x3x5
Tri Pushdown Rope 70x3x5, 80x2x5
DB Flat Fly 25x3x5, 30x2x5
DB Over Head Tri Press 60x2x5, 65x2x5
Incline Press 45x2x5, 50x3x5, 60x1x3
Incline Flies 25x5x5
Was feeling really tired this morning but pushed thru it all. Got to hate it when wife decides to wake you up when she gets home from work to ask stupid questions.
Great morning, tried my sample Shock + Storm combo, it was decent, but i think i am going to go back with Pump next week.
Military Press 95x3x10, 135x4x10, 155x2x5
DB Press Sitting 45x3x10, 50x4x5, 60x2x3
DB Front Raise 40x2x5, 45x3x5, 50x4x5
Cable Lateral Raise 40x3x5, 45x3x5. 50x2x5
Standing BB Row 95x2x10, 105x2x10, 135x4x5
Shoulders are feeling it, time to eat now.
Leg Curl 120x2x5, 140x2x5, 160x2x5, 180x2x5
Leg Extension 120x2x5, 140x2x5, 160x2x5, 180x2x5
Squat 205x2x10, 225x5x5, 315x2x5
Calf Raises 90x2x5, 135x3x5, 180x3x5, 270x2x5
Laying Down HamString Curl 120x2x5, 140x2x5, 160x2x5, 190x2x5
Leg Press 6 platesx1x10, 8 platesx2x5, 10 platesx5x5, 12 platesx3x5
Lets feeling great, started back on PUMP again today and moved my CUTS out a couple hours from it. PUMP was good can't wait for Back/Bi and Chest/Tri to see the PUMPs in action more.
Back and Bi day again. PUMPs was feeling great, glad i switched back.
Bent Over Rows 135x4x5, 185x3x5
Barbell Curl 55x2x5, 65x3x5, 75x2x5
Lat Pull Down 120x2x5, 140x3x5, 160x3x5, 200x2x5
Standing DB Curl 45x3x5, 50x3x5, 55x2x5
Bent-OverOne Arm DB Row 85x2x10, 95x3x5
Reverse Curl Bar 65x5x5
T-Bar Row 90x3x5, 135x3x5
10 Min HIIT
Update for my cuts down to about 224 from 230 with week one over, week 2 ends this weekend. Still need to catch a trainer to get my BF checked.
DB Flat Bench 45x1x10, 55x2x5, 65x2x5
Tri Pushdown V 120x4x5, 130x3x5
Crossover HI & Low 40x3x5, 50x3x5
Tri Pushdown Rope 60x4x5, 70x4x5, 80x2x5
DB Flat Fly 30x4x5
DB Over Head Tri Press 60x2x5, 65x2x5
Incline Press 45x2x5, 50x3x5, 60x1x3
Feeling great going to get my BF checked this weekend to see what my im down too so far on my cut. Feeling great and looking better, with people at work asking me what im taking to get bigger, gotta love the comments about protein shakes in meeting being called roids, oh well.
I see a lot of solid work being done in here P. Subbed to keep up with ya.
C.Coronato
01-29-10, 9:55 am
Welcome my brother. Hell of a story. Goodluck with the journey my man.
Thanks guys here is this morning shoulder workout.
Military Press 105x2x10, 135x3x10, 155x2x5
DB Press Sitting 45x2x10, 50x2x5, 60x2x3
DB Front Raise 40x2x5, 45x2x5, 50x2x5
Cable Lateral Raise 40x4x5, 50x2x5
Standing BB Row 105x3x10, 135x2x5
Missed my HIIT cause i got in kinda late, but going to tear up the stairs at work throughout the day. 11 Stories, starting on 4th up to 11, down to 1, back to 4th. Figured a handful of times today should get my heart racing. Felt like a good week, decided to go with a omelette for breakfast. (oinions, mushrooms, ham, and light on the cheese).
Aggression
01-29-10, 11:16 am
Glad to hear you back in the mix, brother. Subbed.
Just counted the stairs at work, one flight is 24 stairs so it is 264 stairs up and 264 stairs down. So far this morning i have made the trek twice, and planning on another 2 to 3 this afternoon. Got to love the pain for missing HIIT.
PAIN is an after thought now. I actually made it to 4 times thru my stairs. Miscalculated the steps it is actually 216 steps to the top and 216 steps down. I thought i would use this on days i miss my HIIT, but i am going to throw this in a work and aim for 3-4 times a day EXCEPT on leg day.
Leg Curl 140x2x5, 160x2x5, 180x2x5
Leg Extension 140x2x5, 160x2x5, 180x2x5
Squat 205x2x10, 225x5x5, 315x2x5
Calf Raises 135x3x5, 180x3x5, 270x2x5
Laying Down HamString Curl 140x2x5, 160x2x5, 190x2x5
Leg Press 6 platesx1x10, 8 platesx2x5, 10 platesx5x5, 12 platesx3
Was really tired this morning from my bathroom remodel that ended up into a mess cause of mold and rotting wood i found. Hope to have more energy tomorrow for back and bi's.
Back and Bi day was great.
Bent Over Rows 135x2x5, 185x3x5, 225x2x5
Straight Barbell Curl 45x2x5, 65x2x5, 85x2x5, 95x2x5
Lat Pull Down 140x3x5, 160x3x5, 200x2x5
Standing DB Curl 45x3x5, 50x3x5
Bent-OverOne Arm DB Row 85x2x10, 90x3x5
Reverse Curl Bar 55x5x5
Preacher Curls 45x5x5
T-Bar Row 90x3x5, 135x3x5
10 Min HIIT
Plan on doing 4 sets of stairs again today, 2 sets this morning and 2 sets this afternoon to keep the blood pumping. Down to 223, so im getting closer to my 1st goal of 220, after thats it onward to 200, which is where i think i am going to stop and clean bulk back up to 225.
Also trying to find a time to work deads back in, any ides are welcome.
DB Flat Bench 45x2x10, 50x2x10, 60x2x6
Tri Pushdown V 120x2x8, 130x3x8, 140x2x5
Crossover HI 40x3x5, 50x3x5
Tri Pushdown Rope 70x3x5, 80x2x5
DB Over Head Tri Press 65x2x10, 70x2x10
Incline Press 50x3x10, 60x2x6
10 Min HIIT, and planning on repeating my 4 sets of stairs today to keep my heart rate up.
DB Flat Bench 45x2x10, 50x2x10, 60x2x6
Tri Pushdown V 120x2x8, 130x3x8, 140x2x5
Crossover HI 40x3x5, 50x3x5
Tri Pushdown Rope 70x3x5, 80x2x5
DB Over Head Tri Press 65x2x10, 70x2x10
Incline Press 50x3x10, 60x2x6
10 Min HIIT, and planning on repeating my 4 sets of stairs today to keep my heart rate up.
Forgot to add Skull Crushers
Skull Crushers 75x4x10
Aggression
02-03-10, 3:47 pm
Day after day, you're putting in the work. Consistency is key and you're preaching it. niCe work in here.
Day after day, you're putting in the work. Consistency is key and you're preaching it. niCe work in here.
Thats what i do and i normally get to talk it over with my dad and we compare workouts. If you didn't catch the thread on BB.com he used to BB in the late 70s early 80s up till i was born because there was not a local gym and he drove 45min each way to it. Everything i have accomplished i thank him because he taught me to follow everything through till the end. I even preach it here at the IT company i work for and i have at least one almost 2 people now that 4 times a day we do the 10 flights of stairs.
Thanks to naturalguy i am going to be changing my workout a bit. I am going to be moving my shoulders day to Tuesday and my back/bi day to Friday. I am doing this so that i can start doing my dead-lift again.
Again Thanks Naturalguy
Great morning, left for gym in ice then left the gym in snow, what a awesome start.
Military Press 95x3x10, 115x2x10, 135x2x5 (Smith last week, No Smith this week)
DB Press Sitting 45x3x10, 50x3x5, 60x2x3
DB Front Raise 45x3x5, 50x3x5. 55x2x5
Cable Lateral Raise 40x3x5, 50x2x5
Bent over Lateral Raises 20x2x10, 25x2x10
Standing BB Row 95x2x10, 105x2x10, 135x2x5 (Used Straps for a better hold and pull)
DB Shurgs 100x3x10 (Cry highest DB we have and i use straps for shurgs so i can pull longer)
Skipped HIIT today and did 15min on the treadmill at about 3.2 MPH and ran up to 6 for about 3 minutes.
Not a great morning. Had to deal with a migraine all weekend and was still there this morning so i thought i would give it a go.
Leg Curl 140x2x5, 160x2x5, 180x2x5
Leg Extension 140x2x5, 160x2x5, 180x2x5
Squat 205x2x10, 225x5x5
Calf Raises 90x2x5, 135x3x5, 180x3x5, 270x2x5
I could not even make it through my squats, so i called it after i finished at 225. Didn't get to my leg presses either so i guess my legs get a couple days off till deads. Hoping my migraine is gone today if not its gonna suck at work.
This was yesterdays workout, granted my wife jacked up my workout schedule by turning my alarm off, so i had to go after work. And i told her if she ever does that again im gonna really be pissed off, it was crowded and fucking stupid teenagers stealing my benchs and such.
DB Flat Bench 45x2x10, 50x2x10, 60x2x6, 65x2x5
Tri Pushdown V 120x2x8, 130x3x8, 140x2x5
Crossover HI 40x3x5, 50x3x5, 60x2x5
Tri Pushdown Rope 70x3x5, 80x2x5
DB Over Head Tri Press 65x2x10, 70x2x10
Incline Press 50x3x10, 60x2x6
15 Min HIIT
Great morning, decided to finally ditch the gloves and now looking to buy me a pair of wrist straps.
Military Press 95x3x10, 115x2x10, 135x2x5
Arnold DB Press Sitting 50x3x5, 55x2x5 60x2x3
DB Front Raise 50x3x5. 55x2x5, 60x2x5
Cable Lateral Raise 40x3x5, 50x2x5, 60x2x5
Bent over Lateral Raises 20x2x10, 25x2x10
Standing BB Row 95x2x10, 105x2x10, 135x2x5 (Used Straps for a better hold and pull)
Barbell Shurgs 225x4x6
10 Min HIIT, feeling great, had to do some light rotator cuff exercises cause the bench is really stressing it and i feel like i needed to strengthen it up some. Tomorrow will be back/bi day, thanks to naturalguy, so i can start preforming deads again.
Back and Bi day was great. Traps and lower back are feeling the pull today. Thanks again Natrualguy for suggesting when to do my deads again
Stiff Leg Deads 135x2x10, 185x2x8, 225x2x5
Bent Over Rows 135x2x5, 185x3x5
Straight Barbell Curl 45x2x5, 65x2x5, 85x2x5, 95x2x5
Lat Pull Down 140x3x5, 160x3x5, 200x2x5
Standing DB Curl 45x3x5, 50x3x5
Bent-OverOne Arm DB Row 90x4x5
Reverse Curl Bar 65x5x5
T-Bar Row 90x3x5, 135x3x5, 180x2x5
Feels good, next week ill do normal deads and just keep alternating week to week. Again thanks Naturalguy.
NJC_Manhattan
02-12-10, 11:44 am
Nice workouts bro
Back and Bi day was great. Traps and lower back are feeling the pull today. Thanks again Natrualguy for suggesting when to do my deads again
Stiff Leg Deads 135x2x10, 185x2x8, 225x2x5
Bent Over Rows 135x2x5, 185x3x5
Straight Barbell Curl 45x2x5, 65x2x5, 85x2x5, 95x2x5
Lat Pull Down 140x3x5, 160x3x5, 200x2x5
Standing DB Curl 45x3x5, 50x3x5
Bent-OverOne Arm DB Row 90x4x5
Reverse Curl Bar 65x5x5
T-Bar Row 90x3x5, 135x3x5, 180x2x5
Feels good, next week ill do normal deads and just keep alternating week to week. Again thanks Naturalguy.
Edit: Forgot to add my bicep bashing before i left
100 reps cable curls.
80lbx50 then 50lbx50, have to complete 100 reps. Got it from Branch Warren, and DAMN they are still tight.
Leg Curl 120x2x5, 140x2x5, 160x2x5, 180x2x5
Leg Extension 140x1x10, 160x2x5, 180x2x5, 220x2x5
Squat 225x3x5, 275x2x5, 315x2x5
Calf Raises 135x3x5, 180x3x5, 270x3x5
Laying Down HamString Curl 150x2x5, 170x2x5, 220x2x5
Leg Press 8 platesx2x5, 10 platesx5x5, 12 platesx2x5
Calf Raises with Leg Press for different angles 225x6x10 (feet turned in, feet turned out, feet straight)
Legs are feeling great, glad the weekend is over. Wife almost got con'd into buy some protein for me from GNC for V-Day till i told her no so we sent a picked me up a pair of new wrist straps, haha.
Barbell Flat Bench 135x2x10, 155x2x5, 185x3x5
Tri Pushdown V 120x2x8, 130x3x8, 140x2x5
Crossover HI 50x3x5, 60x2x5
Tri Pushdown Rope 70x3x5, 80x2x5
DB Over Head Tri Press 65x2x10, 70x2x10, 75x2x5
Incline Press 50x3x10, 60x2x6
Skull Crushers 65x4x6
10 Min HIIT
One thing i get a small sharp pain in the top of my shoulder when i do any type of flat benching(barbell or dumbbell). Has anyone else ever had this or is it something that i need to get looked at. It does not get worse i only notice it on the flat bench. I can still do my heavy shoulder lift and not notice it.
Shoulder DAY, woohoo
Military Press 115x4x6, 135x2x5
Arnold DB Press Sitting 55x2x5 60x2x3
DB Front Raise 50x3x5. 55x2x5, 60x2x5
Cable Lateral Raise 50x2x5, 60x2x5
Bent over Lateral Raises 20x2x10, 25x2x10
Standing BB Row 115x2x10, 135x2x5 (Used Straps for a better hold and pull)
Barbell Shurgs 225x4x6, 315 x2x5
Reverse Peck Deck 100x3x5, 110x2x5 (1st time doing them, but was recommend for mass on rear delts)
10 min HIIT
Shoulder's feeling great can't wait for breakfast now. Tomorrow is back and bi and i am going to be doing normal deads this week.
Aggression
02-18-10, 3:13 pm
Lovin' the last few sessions here. Them delts got hit HARD.
Lovin' the last few sessions here. Them delts got hit HARD.
Kinda happens when my dad talks some shit, one day i will catch him. Not to mention some Marine recruits in the gym with the recruiter trying to act like a bad ass and i just bust my ass and leave. Typing at work is kinda rough atm not to mention force feeding tuna down for the 2nd time today.
Back and Bi day was awesome.
Deads 225x2x5, 315x2x5, 315x1x3
Straight Barbell Curl 45x2x5, 65x2x5, 85x2x5, 95x2x5
Bent Over Rows 135x2x5, 185x3x5
Cross Body DB Curl 45x2x5, 50x2x5, 55x2x5, 60x2x5
Lat Pull Down 140x3x5, 160x3x5, 180x2x5
Bent-OverOne Arm DB Row 90x4x5
Reverse Curl Bar 65x5x5
T-Bar Row 90x3x5 135x3x5, 180x2x5
From Branch Warrens Book - Cable Curls 50x5x20 (100 reps)
Back and arms are yelling at me right now, its time to eat and work is getting going, guess im gonna eat 1st.
Staying at 200LBs time to kick up the cardio even more. Think the stupid handheld BF thing was broke or either i broke it. Last friday was at 18% and today was at 14%. As much as i would love to see that happen that quick i know its not right. Plan on getting one of the trainers to do calipers tomorrow just to see what i actually am.
Tweaked my diet some this week.
Meal 1: 4-5 Eggs with Fruit
Meal 2: 1 Can Tuna with 50g Protein Shake
Meal 3: Tuna, Chicken, or Steak with green Vegs
Meal 4: 1 Can Tuna with 50g Protein Shake
Meal 5: Healthy meal that wife cooks (heal nut she is) or Tuna, Chicken, or Steak with green Vegs
Meal 6: Cottege Cheese
All meals normally have 2-3 Uni-Liver pills taken with them. Also drink over a gallon of water a day.
2nd cycle of cuts started to today, did the hand-held BF again before my workout and it registered about 15.5%. Im happy with that i guess. Took about week and half off since last cuts hopefully this time i can closer to 10%. (Any percentage lower is awesome).
All ABS workout today with 30 min of treadmill cardio.
So tired this morning, wife woke me up cause the dog spilled water every where and her stupid new puppy kept whining all night long. Worst night sleep only about 4 hours, but still wont miss my fucking leg day.
Leg Extension160x2x5, 180x2x5, 220x2x5
Squat 225x5x5, 275x2x5, 315x2x5
Calf Raises 135x3x5, 180x3x5, 270x3x5
Laying Down HamString Curl 150x2x5, 170x2x5, 190x2x5
Leg Press 8 platesx4x5, 10 platesx5x5 (Knew i was tired didn't plan on doing the 12 plates again so i did more sets at 8 plates and finished up at 10 plates as usual.
Ok after the stupid handheld BF thing said 14% on Friday i got it checked over the week end and did it 1st this morning. Stupid trainer, whom you cant tell shit too, did it completed wrong and mixed up 4 of the points. Took a waist and neck measurement like in the Marine Corps and did the handheld 1st thing in the morning and both are around 17% which i feel is better than the 14%. Still got a long way to go on the cut, but its going smoothly. Started 2nd cycle of cuts too on saturday so after this one i will stay off the cuts for about a month unless i need it again.
Well i have to say with this cycle of cuts it is killed my appetite. My shake and can of tuna was all i could do to down it. Lunch is coming up shortly and I'm gonna be hurting to get this steak and vegs down. Well at least if this keeps up I'm not gonna have to worry about wanting to cheat.
Well didn't make it to the gym this morning. I listened to my body and slept to recover what i had lost the day before. So i will either tear it up during the crowded times after work or i will just hit chest and tris tomorrow on my normally scheduled off day.
So i punished myself and hit the gym after work today. GOD i hate teenagers with a passion and there very poor gym Etiquette. Tripping over dumbbells, sitting on benches and talking but enough about that.
Barbell Flat Bench 135x2x10, 155x2x5, 185x3x5
Tri Pushdown V 120x2x8, 130x3x8, 140x2x5
Crossover HI 50x3x5, 60x2x5
Tri Pushdown Rope 70x3x5, 80x2x5
DB Over Head Tri Press 65x2x10, 70x2x10, 75x2x5
Incline Press 50x3x10, 60x2x6, 65x2x5
Skull Crushers 65x4x6
Over-head Rope PullDowns 110x2x5, 120x2x5, 130x2x5 (FUCKING OUCH NOW)
Felt great eating chicken now with some raw mushrooms. Thinking i may still go to the gym tomorrow on my off day and just hit the cardio hard since i missed it today. Any one think i should not since it is my scheduled off day.
On another note my oldest daughter i was really proud of today. Other than the stupid cardio she likes i got her to max out on squats at 135 in the smith machine, 95 bench in smith machine, 50 pound lat pull downs, and 30 pound cable curls. Her arms feel like jello right now and she doesn't know what to do. Oh yeah shes only 13, comments?
Decided against my off day to still go to the gym but ill make up some cardio at work hitting the stairs a few times throughout the day. 11 floors up and down really gets the blood flowing.
Aggression
02-24-10, 9:45 am
Typing at work is kinda rough atm not to mention force feeding tuna down for the 2nd time today.
Gotta love it. My favorite is the 1-2 days after legs. Each time I have to get up out of my chair, it's shaky.
Keep pressin' on, big guy.
Man today rocked at work. We have this person who cooks on everyone birthday and it ranges from cakes to pies to anything sweet. Yeah it sucks for me cause i have to spell it all day and cant touch it. Well today she brought in fruit salad, woohoo healthy for once i can have a bowl. granted i just downed another can of tuna for today, woohoo
Shoulder Day is always torture for me, love hitting them delts and traps.
Military Press 115x4x6, 135x2x5
DB Front Raise 50x3x5. 55x2x5, 60x2x5
Cable Lateral Raise 50x4x5
Reverse Peck Deck 100x3x5, 110x2x5
Arnold DB Press Sitting 50x2x5 60x2x3
Bent over Lateral Raises 25x4x10
Standing BB Row 115x2x10, 135x2x5 (Used Straps for a better hold and pull)
Barbell Shurgs 225x4x6, 315 x2x5
Drop Set, killed me
Military Press in smith machine till failure at each weight.
135 around 8 reps, 115 around 10 reps, 95 around 10 reps
No im not crazy i love this shit. Down to 217 now woohoo, hopefully thats fat do my BF is dropping. Shoulders are yelling at me and i still have to drive 40 minutes to work, damn typing today is gonna suck.
Aggression
02-25-10, 3:41 pm
That's some big boy volume right there, brother. I like it. And hell yeah for the fruit salad! haha.
Still freaking sore from my chest and tri, tris are on hurting the most as well as my shoulders now. Typing is a bitch right now, but having Aggression's comments are just great, even more his ranting about the ignorance of today's youth.
Mr. Dead
02-25-10, 3:49 pm
What's up in here...???
What's up in here...???
Crap now Deads gonna bash me in here.
Mr. Dead
02-25-10, 3:51 pm
Crap now Deads gonna bash me in here.
Heh heh heh... Just keepin' ya on your toes...
Stiff Leg deads tomorrow can't wait! Not to mention the rest of my back and bi's. Then that late afternoon i have to get my suit on, hope it fits, for the girl scout father daughter dance. This should be fun and interesting to see.
mrDead is you say anything im gonna make sure i get your stuff from NG
Back and Bi day was awesome.
Stuff Leg Deads 135x1x10, 185x2x5, 225x2x5
Straight Barbell Curl 45x2x5, 65x2x5, 85x2x5, 95x2x5
Bent Over Rows 135x2x5, 185x3x5
Cross Body DB Curl 45x2x5, 50x2x5, 55x2x5, 60x2x5 (With Incline Curls 40lb inbetween sets)
Lat Pull Down 140x3x5, 160x3x5, 180x2x5
Bent-OverOne Arm DB Row 90x4x5
Reverse Curl Bar 65x5x5
T-Bar Row 90x3x5 135x3x5, 180x2x5
From Branch Warrens Book - Cable Curls 60x5x20 (100 reps)
Back is tight and sore. Arms hurt while driving this morning now i just have to make it to 1 o'clock so i can get home and get ready for the father daughter dance. And YES the jacket still fit, wife may have killed me if it didn't, granted there is not crazy movements going on or it may rip, LOL.
atrain11b
02-27-10, 3:17 pm
Those are good looking rows. Overall workout looked awesome. However, its those cable curls that caught my eye. Bet that shirt was hard to get off.
Those are good looking rows. Overall workout looked awesome. However, its those cable curls that caught my eye. Bet that shirt was hard to get off.
I cheat, i wear sleeveless Tshirt, or as my wife call is my redneck shirt, on those days cause it is hard to pull it off.
Morning started off great till i saw the sign on the leg press saying something was wrong with it. So i made up for it with some extra sets of squats.
Leg Extension 180x2x5, 200x2x5, 220x2x5
Squat 185x1x10 (warm up), 225x6x5, 315x3x5
Calf Raises 135x3x5, 180x3x5, 270x3x5
Laying Down HamString Curl 150x2x5, 170x2x5, 190x2x5
WOW squats felt great and i am glad the leg press was broken. MrDead sorry i tried to do the 100 reps but on the 1st set when i got to 8 i had to drop the weight off and take a breather. Guess i have a ways to go before i get that 300lb x 100 rep you said i could do. On another note was down another pound and 1.5 to 215.5. Its slowly coming off .
Straight to the point today, had to get out to get some donuts for my wife since it is her birthday and her cheat day.
BB Flat Bench 135x3x5, 155x3x5, 185x3x5
Tri Pushdown Rope 60x3x5, 70x3x5 (Held each pull at bottom for 2s)
Incline Press DB 55x2x5, 60x2x5, 65x2x5
DB Over Head Tri Press 70x2x10, 75x2x10,
Crossover HI 50x3x5, 60x3x5
Tri Pushdown V (with back pad) 70x3x5, 60x3x5 (Held each pull at bottom for 2s)
Felt great, then felt sick going into a donut store. Glad i don't eat those things. Looking to start Rage's cutters diet from what i am currently doing. Also weight in this morning at 215lb.
Aggression
03-02-10, 11:17 am
Slowly dropping in here, just the way it should be done. Keep pressin' on, brother.
Slowly dropping in here, just the way it should be done. Keep pressin' on, brother.
Well i did it wrong for so many years before and during in the military, so know im doing it right the 1st time, then bulk it up for a couple months, then im gonna shed it all again in hopes of my 1st show next year. Thanks for the support Aggression
Shoulder Day is always torture for me again, love hitting them delts and traps.
Military Press 115x4x6, 135x2x5, 150x2x3
DB Front Raise 50x3x5. 55x2x5, 60x2x5
DB Sitting Bent Over Lateral Raise 25x2x5, 30x2x5
Reverse Peck Deck 100x3x5, 110x2x5
DB Press Sitting 50x2x5 65x2x5
Standing BB Row 115x2x10, 135x2x5 (Used Straps for a better hold and pull), 155x2x3
Barbell Shurgs 225x4x6, 315x2x5 (Gotta feel good inside when the little guy is power rack and the big guy decided to use the smith machine for the same amount of weight)
Should feel good, almost into the swing with Rage's cutting diet and still have plenty of energy and not hungry. Hoping to cut some BF in the next couple months so i can be ready to bulk in the winter.
Back and Bi day was awesome.
Deads 185x1x10, 225x3x5, 315x2x3, 365x1x1(PR), 405x1x1(new PR again)
Straight Barbell Curl 45x2x5, 65x2x5, 85x2x5, 95x2x5
Bent Over Rows 135x2x5, 185x3x5
Cross Body DB Curl 45x2x5, 50x2x5, 55x2x5, 60x2x5
Lat Pull Down 140x3x5, 160x3x5, 180x2x5
Bent-Over One Arm DB Row 90x4x5
Reverse Curl Bar 65x5x5
Incline DB Curl 30x3x5, 35x2x5 (Slow and squeezed at peak and slow back down, was burning when i finished)
Felt great set 1 PR then broke that PR again. Cat wait till i can do a few reps with it.
213.5LBs still slowing dropping weight.
Still feeling great from my 405 Deadlift PR yesterday. Today was straight to the point.
Leg Lifts till failure
Weighted Crunches 150 to failure
Situps to failure
20 min Elliptical 140-150 Heart Rate
20 min Bike 140-150 Heart Rate
Leg day and i added BA to my pump in the morning so i have a 30 day supply so hoping it helps.
Squat 185x1x10 (warm up), 225x6x5, 315x3x5, 330x2x3(PR)
Calf Raises 135x3x5, 180x3x5, 270x3x5
Laying Down HamString Curl 150x2x5, 170x2x5, 190x2x5
Leg Press 3 platesx10(warmup), 4 platesx2x5, 5 plates x2x5, 6 platesx2x5
Legs are sore, tried to find a reason to stay home from work but could not think of a good one so i drove in. Also since i switched to Rage's diet i weighed in at 211.5 this morning, im just loving watching the fat melt off while retaining my strength
Chest and Tri are feeling awesome today.
Tri Pushdown Rope 60x3x5, 70x3x5 (Held each pull at bottom for 2s)
Incline Press DB 50x2x10, 60x2x5, 70x2x5
DB Over Head Tri Press 70x2x10, 75x2x10
Wide BB Flat Bench 135x3x5, 155x3x5, 185x3x5
Decided my chest needed more of a pump so i went with close grib bench to hit the tri's harder too.
Close BB Flat Bench 95x2x10, 115x2x8, 135x2x5
15 Min Cardio
Feeling good hopefully the rain holds up and i can get a few miles in around my campus at work today.
Some decent looking workouts in here. Figured I'd swing through and take a look.
atrain11b
03-09-10, 1:30 pm
Great looking Chest workout. Excellent finishing benchs for that added pump. Take nothing with you, leave it in that gym!
Its sunny in KC finally, just did about 1.5 miles at work. Time to add more cardio with during the day to keep heart rate up while on this cut.
smoothballer
03-10-10, 3:45 pm
Solid workout man! Keep up the good work brother.
Now all i need is a pull-up bar somewhere on this campus and ill be set.
atrain11b
03-10-10, 3:57 pm
Now all i need is a pull-up bar somewhere on this campus and ill be set.
They got trees don't they. Get creative!
They got trees don't they. Get creative!
They got twigs, is more like it, tried it on a couple, LOL, bad results, need a big boy tree
Military Press 95x2x10(warmup), 115x4x6, 135x3x5
DB Front Raise 50x3x5. 55x2x5, 60x2x5
DB Sitting Bent Over Lateral Raise 25x2x5, 30x2x5
Reverse Peck Deck 100x3x5, 110x2x5
DB Press Sitting 50x2x5 65x2x5
Cable Cross Over Lateral Raise 30x2x5, 40x2x5, 50x2x3
(Like chest cross over but standing upright pulling straight down to side and back up)
Standing BB Row 115x2x10, 135x3x5
Barbell Shurgs 225x4x6, 315x3x5
Shoulders are sore for my birthday and i still have my daughter softball practice tonight. Gonna be a rough day at work.
smoothballer
03-11-10, 12:27 pm
Military Press 95x2x10(warmup), 115x4x6, 135x3x5
DB Front Raise 50x3x5. 55x2x5, 60x2x5
DB Sitting Bent Over Lateral Raise 25x2x5, 30x2x5
Reverse Peck Deck 100x3x5, 110x2x5
DB Press Sitting 50x2x5 65x2x5
Cable Cross Over Lateral Raise 30x2x5, 40x2x5, 50x2x3
(Like chest cross over but standing upright pulling straight down to side and back up)
Standing BB Row 115x2x10, 135x3x5
Barbell Shurgs 225x4x6, 315x3x5
Shoulders are sore for my birthday and i still have my daughter softball practice tonight. Gonna be a rough day at work.
Happy Birthday Brother!
Way to hit them shoulders hard!
atrain11b
03-11-10, 1:15 pm
HAPPY BIRTHDAY!
Shoulders should be pumped after that. Do you ever do upright rows. Still thinking about throwing them back in my workout.
HAPPY BIRTHDAY!
Shoulders should be pumped after that. Do you ever do upright rows. Still thinking about throwing them back in my workout.
Maybe i should rename one of them, lol My standing BB row is my upright row, dumb Jarhead mistake there.
Solid work brother. Looks like its your birthday. Happy Birthday!
Mr. Dead
03-11-10, 6:49 pm
Nice session!!! Buildin' some cannonballs!!! Happy B-Day!!!
Nice session!!! Buildin' some cannonballs!!! Happy B-Day!!!
Trying to make them.
Deads 185x1x10, 225x3x5, 275x3x5, 315x2x3
Straight Barbell Curl (wide) 45x2x5, 65x2x5, 85x2x5
Straight Barbell Curl (narrow) 45x2x5, 65x2x5
Seated Rows 135x2x5, 165x3x5, 200x2x5 (Someone took the only bar to bent over rows)
Cross Body DB Curl 45x2x5, 50x2x5, 55x2x5, 60x2x5
Lat Pull Down 140x3x5, 160x3x5, 180x2x5
Bent-Over One Arm DB Row 90x2x5, 95x2x5
Reverse Curl Bar 65x4x5
Cable Curls (Bar) 40x1x10, 50x2x8, 60x2x5, 80x2x5
Workout felt great this morning. Arms pumped and driving was a pain.
smoothballer
03-12-10, 10:50 am
Nice workout Pain!
Bet those arms were swole after that!
Solid workout man. Great work!
Nice workout Pain!
Bet those arms were swole after that!
Yeah still sore and its lunch time.
Solid workout man. Great work!
Thanks Seneca
atrain11b
03-12-10, 4:00 pm
Definitely a nice workout. Deads and guns? Threw me off there, thought it was back day. Interesting combo.
Definitely a nice workout. Deads and guns? Threw me off there, thought it was back day. Interesting combo.
Its something i got from my dad.
Chest with Tris
back with Bis
shoulders
legs
Kinda of a push/pull method he showed me that he uses.
atrain11b
03-12-10, 4:13 pm
Makes sense, do you switch up sets per week, such as back before bis, bis before back, then alternating bis, back, bis etc like your most recent workout?
Makes sense, do you switch up sets per week, such as back before bis, bis before back, then alternating bis, back, bis etc like your most recent workout?
Normally i do one push with one pull so it would be back then bis and i alternate throughout the workout and after a few weeks i change the rotation up or switch from BB to DBs. He is subscribed maybe he will chime in with his 70s era knowledge.
Backs have always gone together with arms. Notice the same type motion for either one. Good job and your workout son.
Backs have always gone together with arms. Notice the same type motion for either one. Good job and your workout son.
Well i was hoping for more elaboration on the push/pull methodology for atrain11b.
Another note traded wife birthday gift of protein bars for a re-supply of Uni-Liver, WOOHOO, 500 count
He meant he works muscle groups which push on one day and then he works pulling muscles the next. Chest/Tri's one day next day Backs/Bi's next day shoulders. Push one day switch and pull next day.
Hope the above helps atrain with who me and my dad train.
Maybe i should rename one of them, lol My standing BB row is my upright row, dumb Jarhead mistake there.
HAHA, my wife will be happy to know that I am not the only one who makes "dumb Jarhead" mistakes!!! Your work is looking good. I like the push/pull way of doing things, def brings a new adventure... Keep strong brother.. OOHHHRAAHHH!
HAHA, my wife will be happy to know that I am not the only one who makes "dumb Jarhead" mistakes!!! Your work is looking good. I like the push/pull way of doing things, def brings a new adventure... Keep strong brother.. OOHHHRAAHHH!
OOHHHRAAHHH! there brother.
OOHHHRAAHHH! there brother.
Hey brother, congrats on winning the PM promo. Let me know what you think, I'm thinking about adding it...
smoothballer
03-14-10, 10:15 am
Congrats on the PM Promo. I won too. I can't wait to try PM out.
So much stress this weekend with my damn remodel i was up late last night and skipped my morning workout. Now i am at work feeling horrid just waiting for the day to end so i can torture myself tonight then come home. Guess i am just glad the kids are on spring break so i can keep them up just a bit tonight.
Thanks smoothballer, hope you enjoy your can too.
Mr. Dead
03-15-10, 12:48 pm
Congrats on the promo win!!! So... What are ya hittin', tonight...???
Congrats on the promo win!!! So... What are ya hittin', tonight...???
Dang forgot to put that in there, thanks for the save mrdead.
Dreaded Legs.
Mr. Dead
03-15-10, 12:51 pm
Dang forgot to put that in there, thanks for the save mrdead.
Dreaded Legs.
No, no, no... Legs aren't dreaded, they are beloved... *LOL*
Beloved....I like dreaded cause i dread drive home with them shaking and moving from torture.
Mr. Dead
03-15-10, 12:56 pm
Beloved....I like dreaded cause i dread drive home with them shaking and moving from torture.
Single story or 2 story house...??? (I get to go up and downstairs, after my leg day... Makes for some fun... *LOL*)
Single story or 2 story house...??? (I get to go up and downstairs, after my leg day... Makes for some fun... *LOL*)
2 Story and i spent the weekend using the stairs carrying my new 13x13 tiles up in the box as well as many trips to the basement to help wife move stuff. And i know what you mean by fun and i am just glad i have hand rails or i would not make it up them some monday mornings to get the kids ready for school.
Mr. Dead
03-15-10, 1:59 pm
2 Story and i spent the weekend using the stairs carrying my new 13x13 tiles up in the box as well as many trips to the basement to help wife move stuff. And i know what you mean by fun and i am just glad i have hand rails or i would not make it up them some monday mornings to get the kids ready for school.
Sweet!!! Now, try going up and down, with a psychotic Black Lab underfoot... *LOL*
Sweet!!! Now, try going up and down, with a psychotic Black Lab underfoot... *LOL*
ok, lab/basset mix, small terrier mix, and deer(long legg'd grey hound mix we think) thats what i go up and down stairs with, granted the deer chases my wife. and yes it is hard trying not to fall.
Mr. Dead
03-15-10, 2:05 pm
ok, lab/basset mix, small terrier mix, and deer(long legg'd grey hound mix we think) thats what i go up and down stairs with, granted the deer chases my wife. and yes it is hard trying not to fall.
*LOL* Good stuff!!!
*LOL* Good stuff!!!
Let me look through what i have with me and ill post them up so you can laugh
Let me look through what i have with me and ill post them up so you can laugh
ok Mrdead i sent it to you.
Mr. Dead
03-15-10, 3:12 pm
ok Mrdead i sent it to you.
I'll definitely check it, when I get home... I can't access that site from work... Darn blocks!!!
C.Coronato
03-15-10, 3:17 pm
Never dread the wheels! Keep growing brother!
I'll definitely check it, when I get home... I can't access that site from work... Darn blocks!!!
I know the feeling.
Never dread the wheels! Keep growing brother!
Love the wheels, even more when i am the only one in the morning that hits Quads, Hams, and Calves hard and heavy while other either neglect it, piddle with it, or half ass it. I love my wheels, just not driving with them after the workout, thats the dreaded part.
Hate working out late cause of the crowd and young people getting in the way, but i pushed through it and finished my workout cause no one does legs.
Squat 185x2x10 (warm up), 225x4x5, 315x3x5
Calf Raises 135x3x5, 180x3x5, 270x3x5
Laying Down HamString Curl 170x2x5, 190x2x5, 210x2x3
Leg Press 3 platesx2x10(warmup), 4 platesx2x5, 5 plates x4x5
Leg Extension(drop set) 190x1x5, 170x1x5, 150x1x5, 130x1x5
Done Legs fried and driving home was a pain and going up the stairs was too. Mrdead the dog were outside so the stairs at home was easy.
Mr. Dead
03-15-10, 11:10 pm
Nice session!!! Glad ya had an easy trip with the stairs... *LOL*
Nice session!!! Glad ya had an easy trip with the stairs... *LOL*
Probably would have put one in the kennel if they would have tripped me.
atrain11b
03-15-10, 11:25 pm
Maybe no one does legs in your gym....great work, gotta love leg day just as much as you hate it
Maybe no one does legs in your gym....great work, gotta love leg day just as much as you hate it
Must not, busiest day around the busiest time, squat rack, seated calf raises, hamstring curl, leg press, and leg extension no one used the entire time i was in there. So plus for me i guess.
Shoot fogot to add:
Leg Press calf raises.
4 plates single leg till failure on each leg.
4 plates toes outward, toes inward, toes strait till failure.
Solid work with legs! I hear ya on the stairs.
Kon_Rock
03-16-10, 1:44 pm
Great Legs man, yeah no one does legs at my gym either. So usally pretty open unless some is curling in the rack.
smoothballer
03-16-10, 2:09 pm
I wish it would go back to no one but a few people doing legs at my gym. It was so pissing crowded yesterday. I had to wait for all equipment except one. It took forever. Oh well. Gotta get my shit done even if it means being there for awhile. I will not be denied.
Aggression
03-16-10, 3:39 pm
Must not, busiest day around the busiest time, squat rack, seated calf raises, hamstring curl, leg press, and leg extension no one used the entire time i was in there. So plus for me i guess.
gotta love that sight; one of my favorite ones ... the leg equipment dusty and alone while the bench press and bicep machines are getting worn down.
I agree with you on that one Aggression, DBs have very smooth hand grips from over use of the same ones, LOL
Tri Pushdown Rope 60x3x5, 70x3x5 (Held each pull at bottom for 2s)
Wide BB Flat Bench 135x3x5, 155x3x5, 185x3x5(Used NG post about powerlifting style, less shoulder pain)
Close BB Flat Bench 95x2x10, 115x2x8, 135x2x5
Incline Press DB 50x2x10, 60x2x5, 70x2x5
DB Over Head Tri Press 65x2x10, 70x3x5
Cable Bar pushdown (dropset) 100xx10, 90x8, 80x5, 70x5, 60x5
No Cardio, going in the morning for cardio only
NJC_Manhattan
03-16-10, 9:43 pm
Boom! Love it. Well done sir
smoothballer
03-16-10, 10:04 pm
Hell of a session Pain! Keep up the good work my man!
Boom! Love it. Well done sir
Thank you, gotta do what ya gotta do
Hell of a session Pain! Keep up the good work my man!
Yeah, even after dinner out, with chicken and salad post workout meal and now relaxing on the couch im still feeling it.
C.Coronato
03-17-10, 2:59 pm
Very nice, good to see no shoulder pain either. Always a plus!
NaturalTrainee
03-17-10, 3:57 pm
Avoiding a shoulder injury is essential, some good stuff like that help avoiding it.
Shoulder torture time
DB Press Sitting 50x2x5 60x2x5, 65x2x5
Reverse Peck Deck 100x3x5, 110x2x5
Military Press 95x2x10(warmup), 115x4x6, 135x2x5, 150x1x1, 115x2x5, 95x2x5
DB Front Raise 50x3x5. 55x2x5, 60x2x5
DB Sitting Bent Over Lateral Raise 20x2x5, 25x2x5
Upright Row 115x2x10, 135x3x5 (Fixed name)
Barbell Shurgs 225x4x6, 315x3x5
Shoulder feel great and pumped. Starting to see more definition on bent over lateral raises and front raises and loving the look.
NaturalTrainee
03-18-10, 10:32 am
Nice, quality work on the shoulders, just what they need!
boyer77
03-18-10, 10:44 am
Good looking numbers bro... we'll see if I can match:)
Deads 185x2x10, 225x4x5, 275x3x5, 315x2x3
Straight Barbell Curl (wide) 45x2x5, 65x2x5, 85x2x5
Straight Barbell Curl (narrow) 45x2x5, 65x2x5
Cross Body DB Curl 45x2x5, 50x2x5, 60x2x5
Lat Pull Down 140x3x5, 160x3x5, 180x2x5
Bent-Over One Arm DB Row 90x3x5,
Reverse Cable Curl Bar 80x4x5
Arms and back were pumped, i could barely do any cable curls. All in all felt great, trying to figure out how next week is gonna go since ill be on 3rd for just that week on a 12 hr shift. Thinking about hitting the gym on the way home then pass out.
Aggression
03-19-10, 12:20 pm
Lookin good in here, P. Glad to see the shoulder is feelin' good. niCe sesions as of late. Keep truckin'.
smoothballer
03-19-10, 12:33 pm
Great workout Pain! Gotta love the pumped feeling your back and arms.
Lookin good in here, P. Glad to see the shoulder is feelin' good. niCe sesions as of late. Keep truckin'.
Always look forward to you dropping in Aggression.
Great workout Pain! Gotta love the pumped feeling your back and arms.
Love the arms and back pump about as much as my shoulders.
WOOHOO love legs day.
Squat 185x2x10 (warm up), 225x4x5, 315x3x5
Calf Raises 135x3x5, 180x3x5, 270x3x5
Laying Down Hamstring Curl 170x3x5
Single Leg Laying Down Hamstring curl 60x4x5, 70x2x5
Leg Press 3 platesx2x10(warmup), 4 platesx2x5, 5 plates x4x5
Leg Press Calf Raises 225x4x10
Single Leg 225x4x10
Leg Extension(drop set) 190x1x5, 170x1x5, 150x1x5, 130x1x5
Legs are shot, just hope i can make it through my 3rd shift rounds tonight. Already have lunch packed for at-least 2 days with another 2 days in the freezer already.
NaturalTrainee
03-22-10, 1:00 pm
High volume legs, it is very painful bro!
smoothballer
03-22-10, 1:05 pm
Solid leg session. Bet you're definitely gonna be sore from that one.
Mr. Dead
03-22-10, 1:08 pm
Nice session!!! Good luck with the hobbling!!!
High volume legs, it is very painful bro!
Thanks, it normally doesn't hurt in the gym but the trip home they start.
Solid leg session. Bet you're definitely gonna be sore from that one.
Already feeling it.
Nice session!!! Good luck with the hobbling!!!
Yep, gonna find me a chair at the hospital and stay there, if they need help with the new software they can find me, HAHAHAHA
Very strong my man. High Volume FTW!
Kon_Rock
03-22-10, 10:35 pm
Dang man, you tore up legs today. Great stuff, you might need a wheel chair tomorrow..ha!
Strong leg day bro.
Thank scals yeah i felt it.
Dang man, you tore up legs today. Great stuff, you might need a wheel chair tomorrow..ha!
Luckly i was on my feet for 12hrs helping with a software upgrade at hosptial. So wheel chairs were there for me.
Chest and Tri's after sleeping all morning and refreshed from PM
Tri Pushdown Rope 60x3x5, 70x3x5 (Held each pull at bottom for 2s)
BB Flat Bench 135x3x5, 155x3x5, 185x3x5, 200x1x5(PR), 205x1x5(PR) Feel like i could have hit 215 but not without a spotter just yet.
Incline Press DB 50x2x10, 60x2x5, 70x2x5
DB Over Head Tri Press 65x2x10, 70x3x5
Cable Bar pushdown (dropset) 100xx10, 90x8, 80x5, 70x5, 60x5
Incline flys 20x2x5, 25x2x5, 30x2x5 with sets of 5 dips inbetween.
No cardio all week, 12 hours on my feet walking across a hospital back and forth.
Mr. Dead
03-23-10, 5:44 pm
Nice session!!! But no "real" cardio...??? For shame... *LOL*
Nice session!!! But no "real" cardio...??? For shame... *LOL*
I wish i had time too. I was able to knock out my workout and i just now have enough time to force feed myself and head out the door.
smoothballer
03-23-10, 7:47 pm
Glad to see you got your PM Pain!
I like how you mixed in sets of chest and tris throughout the workout... I bet you were burning! Nice work man.
Shoulder torture time again
PRE: 2k mg BA and Pump
INTRA: BCAA Power
DB Press Sitting 50x2x5 60x2x5, 65x2x5
Reverse Peck Deck 100x3x5, 110x2x5
Military Press (Smith Machine, isolation time) 115x4x6, 135x2x5, 155x3x5, 175x3x5, 155x1x5, 135x1x5,
DB Front Raise 50x3x5. 55x2x5, 60x2x5
DB Sitting Bent Over Lateral Raise 20x2x5, 25x2x5, 30x2x5
Upright Row 115x2x10, 135x3x5 (Smith Machine)
Barbell Shurgs 225x4x6, 315x3x5
POST: Nitro, 2 scoops Just-Whey, 5g mono
Enough time to get my workout in and get ready and make it to work with 10min to spare. Shoulders are sore and i have to make it to 630 in the morning and i am glad this is my last night.
Kon_Rock
03-26-10, 9:44 am
Wow...that's a big workout man. You destroyed those shoulders real good.
NaturalTrainee
03-26-10, 10:47 am
Shoulder destroyer!
boyer77
03-26-10, 11:17 am
Solid shoulder work devil dog!
Wow...that's a big workout man. You destroyed those shoulders real good.
Thanks
Shoulder destroyer!
Thanks
Solid shoulder work devil dog!
Thanks
Mr. Dead
03-26-10, 4:46 pm
Sweet session!!! But... Where's the cardio...??? *LOL* (J/K... Maybe...)
My legs feel like Jello still, hopefully tomorrow they feel better for the ABC.
Back Day
Deads 185x2x10, 225x4x5, 275x3x5, 315x2x5, 365x2x3
Bent-Over Rows 135x2x5, 185x2x5
Lat Pull Down(Long Bar) 140x3x5, 160x3x5, 180x2x5
Lat Pull Down(V-Bar) 140x3x5, 160x3x5, 180x2x5
Seated Rows 120x2x8, 140x2x5, 180x2x5
Bent-Over One Arm DB Row 90x2x5, 95x2x5
Back day was great its nice and tight atm. No Bi's today because of ABC tomorrow.
ABC was great got to meet Holabola and the KC guys.
Standing DB Curl 40x2x5, 45x2x5, 50x2x5
Incline Isoloation Curl 70x2x5, 80x2x5, 100x2x5 (Cool Machine wish we had one)
Cable Curl Bar 70x2x5, 80x2x5, 110x2x5
Preacher Curl 45x2x10, 65x2x5, 45x2x10
Arms are pumped and it was a great group. Wish i could have went out to eat with them, but having brother en-law in town for the weekend i had to get back to get dinner together so i can cook out tonight.
Glad you had a good time bro. Solid WO too!
Glad you had a good time bro. Solid WO too!
Thanks Seneca
NaturalTrainee
03-28-10, 8:18 am
Arms arms arms... Seems like you're loving 'em.
Workouts have looked real good this week Pain. Glad you got to meet Blake and the guys and have an ABC out there.
Arms arms arms... Seems like you're loving 'em.
yeah, was either that or back and i did back on friday
Workouts have looked real good this week Pain. Glad you got to meet Blake and the guys and have an ABC out there.
thanks, yeah blake is cool, we have chatted back and forth until the abc
Leg day sucked. I twisted my bad knee yesterday and it felt weird for a while and then the pain went away. Started squats this morning and even with my brace on it was very uncomfortable and had a slight pinch every upward push so i passed on squats and press today just to give my knee some time to heal.
Squats 185x2x5, 225x1x3 (called it to be safe)
Seated Calf Raises 135x3x5, 180x3x5
Laying Ham String Curl (double) 150x2x8, 170x2x5
Laying Ham String Curl (single) 70x2x5, 80x2x5
Leg Extension 150x2x8, 170x2x5, 190x2x5
Better safe then in the hospital i think. Hope i should be able to hit legs hard again next week.
Forgot to add about my knee injury. About 3-4 years ago i tore my ACL in half and had to have a new one put in. So i am careful about any pain in the knee cause i do not want to go through it again.
smoothballer
03-29-10, 12:23 pm
Sorry to hear about the knee bro. Good call on quitting the squats. Better safe than sorry.
Tri Pushdown Rope 60x3x5, 70x3x5 , 80x2x5 (Held each pull at bottom for 2s)
Tri Pushdown V 100x3x8, 110x3x5
Tri Pushdown Bar 100x3x8, 110x3x5
Tri's were TIGHT
Incline Press DB 50x2x10, 60x2x5, 70x2x5
BB Flat Bench 135x3x5, 155x3x5, 185x3x5
Close BB Flat Bench 135x3x5 (Tri's Still tight)
DB Over Head Tri Press 65x2x10, 70x3x5
Cable Forward Triceps Extension 100x2x8, 110x3x5
Shoulders felt good, granted i wanted to go in the morning but waited for afternoon to get my brother en-law on our family plan and show him where it was.
Lookin good pain.
Dang scals, that was a quick reply, LOL thanks BTW
Shoulder torture
PRE: 2k mg BA and Pump
INTRA: BCAA Power
Military Press (Smith Machine, isolation time) 115x4x6, 135x2x5, 155x3x5, 135x1x5
DB Press Sitting 50x2x5 60x2x5, 70x1x5
Reverse Peck Deck 100x3x5, 110x2x5
DB Front Raise 50x3x5. 55x2x5, 60x2x5
DB Sitting Bent Over Lateral Raise 20x2x5, 25x2x5, 30x2x5
Upright Row 115x2x10, 135x3x5 (Smith Machine)
Barbell Shurgs 225x4x6, 315x3x5 (Smith Machine)
BB Standing Overhead Press 100x2x(Failure)
POST: Nitro, 2 scoops Just-Whey, 5g mono
Shoulders were burning and it was hard to get shirt off.
smoothballer
04-01-10, 11:45 am
Damn Pain, that is one hell of a shoulder workout brother!
Boulders for Shoulders!
Damn Pain, that is one hell of a shoulder workout brother!
Boulders for Shoulders!
Trying, would love to get that look eventually.
Shit bro, fucking deadly workout!
Back and Bi's are tight. Changed up a bit with back and help each pull at the top and the slowly took it back to the starting position. No deads today, wanted to give my knee a full week and i will see what up on monday with squats.
Pre: Pump + 2kmg BA
Intra: BCAA Powder
Bent-Over Rows 135x4x8
BB Curls 45x2x10(warmup),
Lat Pull Down (Bar) 140x2x5, 160x2x5, 180x2x5
Hammer Curls 40x2x5, 45x4x5 (Concentrated on Form so stayed lighter than normal)
Single Arm Preacher Curl 25x3x8, 30x2x8
Preacher Curls EZ 45x2x8, 65x2x5, 75x1x3
Single Arm Row 90x2x5, 95x2x5
Seated Rows 140x2x5, 180x2x5
Post: 2 Scopps Just-Whey, 5g Creatine mono, 1 pak Nitro
Arms pumped driving to work was a pain and typing now is a pain.
Shit bro, fucking deadly workout!
Yep
Solid bro. Killed it.
Yepx2
Mr. Dead
04-05-10, 6:24 pm
What's goin' on in here...???
What's goin' on in here...???
Nothin on legs, pulled my groin this weekend and it sucks to sit or bend over. Hoping to do chest and tri's tomorrow with minimal pain.
smoothballer
04-05-10, 9:32 pm
Nothin on legs, pulled my groin this weekend and it sucks to sit or bend over. Hoping to do chest and tri's tomorrow with minimal pain.
Damn that sucks bro...heal up fast!
Damn that sucks bro...heal up fast!
I took it easy all weekend and it sucks to sit down.
Chest and tris
Tri Pushdown Rope 60x3x5, 70x3x5 (Held each pull at bottom for 2s)
Tri Pushdown V 110x2x8, 120x3x5
Incline Press DB 50x2x10, 60x2x5, 70x2x5
Incline flys 25x2x5, 30x2x5
DB Over Head Tri Press 65x2x10, 70x3x5
BB Flat Bench 135x3x5, 155x3x5, 185x3x5
Single Arm Cable Tri Extension 20x2x10, 30x3x10
Feeling great granted i had to work around the high school kids who had i think over half the DBs on the floor standing around talking for over an hour. I am about to start complaining to the owner to fix this.
smoothballer
04-07-10, 9:31 am
Good to see you are feeling better and back hitting the weights.
You always do triceps befor chest?
Good to see you are feeling better and back hitting the weights.
You always do triceps befor chest?
Wish i was feeling better groin is killing me still, and knee feels better but im going to see what its like on Monday with legs.
And tri's before chest happens when teenagers are taking up both benches and over half the DBs talking for over an hour so i work around them and take what i can when i can.
Solid WO bro. Don't you hate damn High Schoolers ;)!
Solid WO bro. Don't you hate damn High Schoolers ;)!
Yeah, when all they do is flirt with each other instead of working out. Funny though how they can bench 225 3 times then assisted to 5, but military press 95lb you would think they are passing a world record bowel movement
Shoulder torture time again, groin still hurts some
PRE: 2k mg BA and Pump
INTRA: BCAA Power
Military Press (Smith Machine, isolation time) 115x4x6, 135x2x5, 155x3x5, 135x2x5
Reverse Peck Deck 100x3x5, 110x2x5
DB Front Raise 40x3x5. 50x2x5
DB Lateral Raise 20x2x5, 30x2x5
Upright Row 135x4x5 (Smith Machine)
Barbell Shurgs 225x4x8
POST: Nitro, 2 scoops Just-Whey, 5g mono
Short quick and to the point, stupid benches hurt while sitting, even after some light stretching.
Solid looking torture session bro.
Solid looking torture session bro.
And im still feeling it,
Mr. Dead
04-08-10, 2:49 pm
Nice lookin' session!!!
Nice lookin' session!!!
Thanks, can't wait for the pull to go away. Need to step up the cardio big time.
smoothballer
04-08-10, 8:07 pm
Looking good Pain! Shoulders must have been burning like hell...good shit!
Pre: Pump + 2kmg BA
Intra: BCAA Powder
Deads 205x2x5, 225x2x10, 295x2x5, 315x1x5 (Called it at 315 cause i could feel my groin again)
BB Curls 45x2x10(warmup),64x2x5, 75x2x5, 65x2x5
Lat Pull Down (Bar) 140x2x5, 160x2x5, 180x2x5
Single Arm Preacher Curl 25x3x8, 30x2x8
Preacher Curls EZ 45x2x8, 65x2x5, 75x1x3
Single Arm Row 90x2x5, 100x2x5 (Felt great, too bad its the largest DB)
Seated Rows 140x2x5, 180x2x5
Hammer Curls 40x2x5, 50x3x5
Bent-Over Rows 135x4x8
Post: 2 Scopps Just-Whey, 5g Creatine mono, 1 pak Nitro
Arms are pumped and feeling great.
NaturalTrainee
04-10-10, 7:48 am
Back and bi's... Gotta love those exercises!
Back and bi's... Gotta love those exercises!
Yep still feeling it this morning. It is great to know i have made progress. Doing some spring cleaning i found my military gear and pullout out my camo top which still had the sleeves rolled and that was a mistake to try and put on. Needless to say i had to have my wife help me pull it off cause my arms got stuck where the sleeves were rolled.
Yep still feeling it this morning. It is great to know i have made progress. Doing some spring cleaning i found my military gear and pullout out my camo top which still had the sleeves rolled and that was a mistake to try and put on. Needless to say i had to have my wife help me pull it off cause my arms got stuck where the sleeves were rolled.
Now that is progress I want my arms to stick in all my clothes! LOL Good work in here I am subbed from now. Like the journey!
Chest and Tris
Pre: BA 2Kmg, Shock Therapy and Storm Sample
Intra: BCAA Powder
BB Flat Bench 135x3x5, 185x3x5, 205x2x5(PR) Tried 225 but need to keep strengthen my rotator
Tri Pushdown V 60x3x5, 70x3x5 (Held each pull at bottom for 2s)
Tri Extension Cable 30x3x5, 40x3x5
Incline Press DB 50x2x10, 60x2x5, 70x2x5
DB Over Head Tri Press 65x2x10, 70x3x5
Incline flys 20x2x5, 25x2x5, 30x2x5
Post: 2 Scoops Just-Whey, 5g Creatine mono, Nitro Pak
Left shoulder still hurts some, keeping up with the rotator exercises at night to try and strengthen it some.
smoothballer
04-13-10, 8:15 pm
Looking good Pain! Keep strengthening that shoulder and congrats on the PR!
Looking good Pain! Keep strengthening that shoulder and congrats on the PR!
Thanks, Smoothballer
Also added roughly 3 miles with the trying to keep up with the kids on their bikes. Me and the dog have had it and are ready to pass out.
After talking with Vinny G last night, i am stopping benching for a long time because of shoulder pain. I will continue to hit my chest in different methods other than flat benching. Also thanks to Vinny i have a new method i am going to try on squats to take the pressure off my bad knee.
Pre: Pump + 2kmg BA
Intra: BCAA Powder
Deads 185x1x10, 225x2x5, 275x2x5, 315x1x5
BB Curls 45x2x10(warmup),64x2x5, 70x2x5, 65x2x5
Lat Pull Down (Bar) 140x2x5, 160x2x5, 180x2x5
Single Arm Preacher Curl 25x5x5
Preacher Curls EZ 45x2x8, 65x2x5, 70x1x3
Single Arm Row 90x2x5, 100x2x5 (Felt great, too bad its the largest DB)
Seated Rows 140x2x5, 180x2x5
Hammer Curls 40x2x5, 50x3x5
Post: 2 Scopps Just-Whey, 5g Creatine mono, 1 pak Nitro
Arms are pumped and feeling great. 4 Year Old son DB curled 5lb'ers while i was doing my hammers.
smoothballer
04-16-10, 11:34 pm
Way to feed them guns!
I see you got a future Animal in training too!
Way to feed them guns!
I see you got a future Animal in training too!
Thanks, and he tries, he does pushup and situps at home.
Shoulder torture
PRE: 2k mg BA and Pump
INTRA: BCAA Power
Military Press (Smith Machine, isolation time) 115x4x6, 135x2x5, 155x2x5, 135x1x5. 115x1x5 (Supersetted with 95lb behind the head standing shoulder press x5 each set)
DB Front Raise 45x3x5. 50x2x5 (Nice and slow)
Upright Row 115x2x10, 135x3x5 (Smith Machine)
Barbell Shurgs 225x4x6, 315x3x5 (Smith Machine)
DB Sitting Bent Over Lateral Raise 25x3x5
POST: Nitro, 2 scoops Just-Whey, 5g mono
Shoulders were burning and i still have my daughter triple header today for softball and im helping coach.
Mr. Dead
04-19-10, 5:37 pm
Lookin' good in here!!! Work, is definitely gettin' done!!!
Aggression
04-20-10, 3:55 pm
I agree with Dead on this one; work is being done up in this bitch. I like it.
Lookin' good in here!!! Work, is definitely gettin' done!!!
I agree with Dead on this one; work is being done up in this bitch. I like it.
Thanks you two, always great to see Aggression drop in, granted dead is always around, LOL
Aggression
04-20-10, 4:17 pm
I've been known to lurk here and there ...
Mr. Dead
04-20-10, 4:18 pm
I've been known to lurk here and there ...
Isn't that kind of like voyuerism...??? *LOL*
I've been known to lurk here and there ...
That's fine, i found you in different places before
Isn't that kind of like voyuerism...??? *LOL*
Leave it to Mr.Dead to have this kind of thought process.
Looking at adding Stak in for either a cycle or 2 since i have noticed people taking it on a CUT? Thoughts? I plan to take that a test during my bulk next winter too but it was just something i have noticed
Mr. Dead
04-20-10, 4:37 pm
That's fine, i found you in different places before
Leave it to Mr.Dead to have this kind of thought process.
Looking at adding Stak in for either a cycle or 2 since i have noticed people taking it on a CUT? Thoughts? I plan to take that a test during my bulk next winter too but it was just something i have noticed
I'm taking Stak, right now, during my prep... And, I've also ran Test during this prep... I genreally run 2 months of one, followed by 2 months of the other...
I'm taking Stak, right now, during my prep... And, I've also ran Test during this prep... I genreally run 2 months of one, followed by 2 months of the other...
Thanks dead i might stop and pick some up on the way home and it even pays off since ill be working out this afternoon today
Chest and tri's
Pre: Stak 45min, Pump + 2Kmg 30min
Intra: BCAA Mix
BB Incline Bench 135x2x10, 155x2x8, 185x1x5, 205x1x3(PR)
Tri Pushdown V 110x1x10, 130x2x8, 150x2x5, 110x1x10
DB PullOver 55x2x10, 65x2x10
Incline flys 25x2x5, 30x2x5
Incline Tri Extension 75x4x5
Decline Bench (smith) 135x2x10, 185x2x5
Post: 2 Scoops Just-Whey, 5g Creatine Mono
Drove home and finished shake in the car then mowed my front yard, bagging all clippings with push mower (no automatic) in an hour. I am freaking tired and wore out, eating some chicken and salad and taking my PM and going to BED.
Good job on the PR!! Keep up the good work in here.
Kon_Rock
04-21-10, 9:22 am
Great workout man. I bet you were dead, Way to tear it up tho. Love the PM sleep so good on that stuff.