View Full Version : Back in it... Finally!
5' 11" 192 LBS. I was on my way to my goal of about 220 when I broke a little tiny bone in my wrist about a year ago. That little bone must do something important, because it hurt like crazy. I was finally healed up and ready for some iron when we had an accident at work and I tore my shoulder all up. So finally this week I am good to go! Started yesterday. I am sore but it feels good.
Incline bb 135x8 2 sets W/U
185x6 2 sets
225x6 2 sets
Incline db
75x6 4 sets
Flat db
85x6 4 sets
Incline db flye
45x6 4 sets
Flat db flye
35x10 4 sets
Dips
12 x3 sets
Push-ups to failure to finish. We don't have a lot of time at lunch so we try one body part each day and then my wife and I go on Saturdays to hit whatever we missed during the week. My shoulder was killing me but I will not quit and I will push through.
Here is the inspiration...
My wife was diagnosed with cancer about 9 months ago. She is a certified pilates instructor and the fitness director at one of the local YMCA's. She fought through her disease and made me incredibly proud to call her my wife. She had her surgery and made a full recovery. Her next goal is to run in the USMC(OOHRRAH!) MudRun down in South Carolina next September. I better myself so that I can be the best husband and father I can be. Without my family, I don't exsist...
Durrikan
09-01-09, 1:09 pm
Welcome to the FORVM bro, looks like a good start, glad to hear your wife had a full recovery, and good luck with your workouts and journey
C.Coronato
09-01-09, 1:11 pm
Good to have you back and amazing story about your wife. Im in here for sure.
Arm day...
db curls
40x12 2 sets W/U
60x6 4 sets
Icline db curls
45x6-8 4 sets
Cable curls
stack x6 4 sets
last set we did drop 3 pins at a time
Cable push down
120x12 W/U
180x10 3 sets
stack x12 1 set
last set same as Cable curls
Kick backs db
40x10 4 sets
Weighted bench dips x 25 2 sets
That is it... quick and dirty. We were cryin like babies. You should have seen me trying to open the door....hahaha
boyer77
11-05-09, 11:15 am
W/U - leg exension - 120 x 12 x 3 sets
Squats - 185 x 10 x 2 sets 225 x 8 x 2 sets ( i have chicken legs...)
Leg Press - 3 plates each side - 12 wide ss 12 narrow ss 25 calves x 3 sets
Lying Hamstring Curls - 110 x 12 x 4 sets
Seated Calf Raises - 35 plate x 25 x 3 sets
My wife kept up there with me - minus some of the weight... she should have been a Marine too!
boyer77
03-05-10, 12:59 pm
Well, I have not been able to post due to budget cut backs here in the house. My wife is doing awesome... she is training like never before. We are getting ready to head out to the Cage down in C-bus in the AM. This will be our first time, so we are very excited. I will keep up on this journey starting next week...
Glad to have you back, keep up the solid work and watch your wrist and shoulder don't push it too hard till you are 100% sure they are ready.
boyerfitness
03-05-10, 2:42 pm
Thought I would comment given I am the "wife" to boyer77. My Journey is easy, I let nothing stand in my way. I don't let anyone tell me I cant because Im a girl. Thats right...I'm a girl and I can keep up in the gym! I dont take clients that want me to go easy on them. If you want it you're going to work for it or you are waisting both our time. That my moto for training and in life. Cancer has nothing on me! I control my body.......
boyer77
03-07-10, 11:41 am
So the wife and I took the 2.5 hour drive down to C-bus yesterday... We were very excited right up to the point when we walked into the exhibition hall. It was asshole to bellybutton no matter where you were. I have been to many trade shows and expos but nothing like this. It was very hard to even talk to anyone about any products or anything. We headed straight to the cage where we attempted to get a couple shirts and some paks. I was disappointed they were sold out of the 44 pak cans but the girl said we could get 2 of the 15 pak cans for the same price. Because of all of the commotion and being pushed out of the way, I didn't realize that it should have been 3 of the 15 pak cans for the same price. But I guess that is what I get for not paying attention. Overall the experience was not what we expected. The Cage was awesome, the crowd outside the Cage not so much. We lasted about an hour in the hall and decided to get something to eat and head back home. My wife did get a chance to chat with The House, so the trip was not a complete waste. I guess our expectations were just different than what the experience actually was...
After attending the Cage on Saturday, I felt rejuvenated. I decided to give up my Copenhagen, which has been my friend since I was about 12... That is 20 years of nicotine!!! Holy fucking shit, this is hard. My days at the gym have been disorganized to say the least. I go in and it is like I have no fucking idea what I am supposed to do. I have been in this game for about 16 years and not knowing what to do when I get in the gym is very foreign to me. Anyone else know what I am talking about? I almost threw some crack head across Costco today for smashing my kids fingers with her cart... all for a free sample of processed nasty ass food! My poor wife... it is like I have roid rage 24/7! She is definitely a saint. I am hoping this "fog" will clear up in the next week or so. I also figured out that I do not need any type of stimulants in my pre-workout routine. Just makes me puke 15 minutes in... Like the title says... WHAT THE FUCK!!!!!
If you wonder about the title read my last post... Either way, here it is:
Bi's - BB curls - 95x15 2 sets W/U
135x8 3 sets
Incline DB curls - 60x8 3 sets
PUKE!!!
Hammer curls - 45x12 3 sets
Cable curls - 150 (stack) x20 2 sets
Tri's - Cable push downs - 120x12 2 sets
Skullcrushers - 85x10 3 sets
DB kickbacks - 40x10 3 sets
Weighted bench dips (45 plate on lap) x30 2 sets
PUKE!!!
12 oz flank steak and 1 yam along with 18 oz milk and a pak for post workout meal...
Yesterday was one of the best workouts, mentally, that I have had in a while. I felt strong and focused. It was getting to be nap time for my youngest so I knew I had to get in and get out but not sacrifice intensity... so here it is.
W/U - Incline BB press - 95x15 2 sets, also did some shoulder warm-up stuff
Incline BB press - 135x8, 155x8, 165x8 and 145x8
Flat DB press - 75x8 3 sets, only got 6 on the 4th set
Incline DB flye - 45x8, 50x8, 50x8, 45x6
DB pullovers - 80x8 3 sets
Cable crossover - 80x12 2sets
I tried to do some dips to really finish it off but my shoulder is still acting up a little...
I have a good back workout lined up for today, I think I am finally out of my fog!
Glad to have you back, keep up the solid work and watch your wrist and shoulder don't push it too hard till you are 100% sure they are ready.
Thanks bro... Unfortunately for me I only know one intensity level. I am learning as I get older to listen to my body a little more than I used to.
machineman
03-12-10, 6:53 am
glad to see you back, Eric.....glad to hear the family is back to healthy once again.....keep pushing in the gym....you will find your way once again.....
violator
03-12-10, 3:31 pm
you and your wife are the living definition of the word "overcome"
I wish u success in your training and continued good health...
ill be watchin your progress from the shadows..
peace
you and your wife are the living definition of the word "overcome"
I wish u success in your training and continued good health...
ill be watchin your progress from the shadows..
peace
Thank you for the kind words brother. Life is not easy for anyone, the ones that stand out doing something about their circumstances and don't sit back and just watch...
Had another good focused workout today...
Wide Grip Pull-ups - 4 sets - 10,8, 6, 6. Working on 4 sets of 10
BB Rows - 135x10, 155x10, 155x6, 145x8
T-bar Rows (BB jammed in a corner) 135x10, 160x8, 160x10, 170x7
Underhand Grip Pull-downs - 110x10, 130x10, 150x6
Felt really good today. Getting my strength back for sure. My food intake has been spot on over this last week and that has made a huge difference in my training. Up 2 lbs, hovering around 194.5... I am happy with that for now.
firsthorseman97
03-12-10, 8:10 pm
I see another Ohio boy with a journey. Consider me subbed.
Great to see you rockin' and rollin' in here.
boyer77
03-12-10, 10:13 pm
I see another Ohio boy with a journey. Consider me subbed.
A journey it is my brother... Thanks for the support!
boyer77
03-12-10, 10:14 pm
Great to see you rockin' and rollin' in here.
I am tryin bro. Thanks...
After lifting everyday and doing pilates, everyday I think sat and sun will be a much needed couple of rest days. Took the family out for my one cheat meal last night, Andrew Z's Pizza... Not a bad cheat meal, all their stuff is made that day and from all natural ingredients. Either way it tasted so good after a steady diet of flank, yams, oats, eggs, and veggies... Lookin forward to recharging the batteries and kiilin it next week.
Yeah, cheat days help keep the crazies away as long as you don't go overboard.
boyer77
03-13-10, 10:39 am
Yeah, cheat days help keep the crazies away as long as you don't go overboard.
Amen to that... I've got all kinds of crazies lol... I'm working too hard to go overboard!
So I just sat down and planned out my week for lifting. I think sometimes I shouldn't do that, scares the shit out of me. I am looking forward to 4 or 5 "leave it all at the gym" workouts. The air of excitement is all around for this week...
boyer77
03-18-10, 10:01 am
Well after an unplanned stint in the county jail, thanks to my ex-wife, My week will start today. Getting ready to rock some delts! Should be a good day considering I have been sitting around in a brown jumpsuit for 3 1/2 days. I guess I needed the rest??!! I will post the numbers later.
C.Coronato
03-18-10, 4:05 pm
Glad to see your ok, and still ready to rock. Dont let anything hold you back!
Glad to see your ok, and still ready to rock. Dont let anything hold you back!
Thanks ttl... Definitely not a place I wanted to be. Kept my mind busy and kept looking forward. Today is a new day!
Got some good work in today. Took Fri, Sat and Sun off on purpose and Mon-Wed off unexpectedly which really messed with my body. I ended up puking twice today...WTF!
Anyway here it is:
BB Military Press - 70x15 2 sets W/U
95x8, 115x8, 135x8, 155x7
Seated side db lateral raises -
35x8, 35x8, 40x8, 40x8
Bent rear delt raises -
45x8, 50x8, 55x6, 55x8 - puked after the 3rd set so I had a little more rest for the last one.
BB upright rows -
95x8, 115x8, 155x6 - bathroom for round 2
DB shrugs -
100x16, 100x18
I felt a little dehydrated... tomorrow will be a better day!
boyerfitness
03-18-10, 8:18 pm
we are all glad you are home! Stay focused don't let the fact she is crazy get to you...Karma it all comes back around!
boyer77
03-18-10, 10:27 pm
we are all glad you are home! Stay focused don't let the fact she is crazy get to you...Karma it all comes back around!
I am glad to be home...Thank you. I'm focused for sure!!!
firsthorseman97
03-19-10, 6:44 am
Nice shoulder day. You have me motivated to hit them tonight.
some solid lifting going on in here... sorry to hear about the crap with your ex-wife
jandirigma
03-19-10, 11:22 am
Hey bro, I've heard you've been having a rough time. Don't let the negatives bother you, the iron waits. If it ain't your fault, just relax, things will fall into place. Oh, thanks for following my journey, I appreciate it!
boyer77
03-19-10, 12:31 pm
some solid lifting going on in here... sorry to hear about the crap with your ex-wife
Hey bro, I've heard you've been having a rough time. Don't let the negatives bother you, the iron waits. If it ain't your fault, just relax, things will fall into place. Oh, thanks for following my journey, I appreciate it!
Thanks for the support gents... I don't mind letting it all work out, I just hate it when it interferes with my schedule. Adapt and overcome is the motto for this week. It's all good, I have a great support system at home (thanks baby) and you guys always lift my spirits. Today is arm day...my favorite! I will be throwin shit down this afternoon, I'm already pumped about it. Thanks again for the words...
boyer77
03-19-10, 12:33 pm
Nice shoulder day. You have me motivated to hit them tonight.
Do em up right bro.... It was tough getting a shirt on this morning LOL! It's all good though.
smoothballer
03-19-10, 12:49 pm
Gotta love arm day. Go kill it brother!
Gotta love arm day. Go kill it brother!
OOOHHHH I will!
Mr. Dead
03-19-10, 1:07 pm
What's going on in here...???
What's going on in here...???
Just another journey, not much different from anyone elses!
Mr. Dead
03-19-10, 1:30 pm
Just another journey, not much different from anyone elses!
Ah... But each one is actually as unique as the person making the journey... There may be some similarities, but never exactly the same...
Ah... But each one is actually as unique as the person making the journey... There may be some similarities, but never exactly the same...
You are correct sir!
You are correct sir!
Agree'd
The cards were stacked against me today. I was already running late and then there was a huge accident on the freeway. But in the end I made it...
BB Curls - barx15 2 sets w/u
95x8, 115x8,125x6, 115x6
Alt DB curls -
50x8, 55x8, 60x6, 65x6 PR!!!
21's with ez-curl bar -
50 1st set, 75 2nd set ss hammer curls 35xfailure
I couldn't even reach my headphones to adjust them LOL!!!
Close grip bench -
135x10, 185x8, 205x7...
Seven you ask?? Learned 2 lessons tonight; 1. Don't ask a douchebag in the gym 2 spot you and 2. I need to close my grip around the bar when doing this exercise! Let your imagination run with that one. No one was fatally wounded, although I thought the douchebag was going to piss himself.
Cable push down V-bar -
160x10, 200x8 My forearm caught most of the brunt from the last exercise and was throbbing...
Rope pull down -
120x8 ds 20lbs at a time down to 40lbs keeping the 8 erps for each weight
That was it, I ran out of time and figured I should probably ice my arm since it was beginning to swell.
Tomorrow is chest with the wife (boyerfitness), at least I can trust her to spot me!
Later
jandirigma
03-20-10, 3:34 am
Nice work on the arms bro, keep bringing it! Good thing you got the workout in. Haha, at least your wife can do something useful for ya!
boyer77
03-20-10, 10:01 am
Nice work on the arms bro, keep bringing it! Good thing you got the workout in. Haha, at least your wife can do something useful for ya!
Thanks man... Fortunately for me my wife is capable of doing a lot of things that some can't. She is the reason I keep going!
Machine Press - 80x25, 100x20 W/U
170x12, 200x8 +4 HRT, 200x8+4 HRT, 200x8+5 HRT
Incline DB Press
75x8, 75x6, 75x10, 75x12 - not sure what happen on second set
Incline Flye
50x10, 50x12
DB Pull overs
60x12 x 2 sets
Cable xovers
60x12 x 2 sets
My arm was still kiilin me from this weeks earlier injury. My wife was an awesome spotter and supporter!
smoothballer
03-22-10, 9:21 am
Awesome workout man! Love seeing a little HRT in there.
boyer77
03-22-10, 10:55 am
Awesome workout man! Love seeing a little HRT in there.
Thanks. I thought I would throw it in there to see how it was, plus I normally don't have a partner so I wanted to take advantage of that too. I was sore that night!
smoothballer
03-22-10, 11:03 am
I am gonna do legs HRT for the first time tonight. I can only imagine how sore I am gonna be.
jandirigma
03-22-10, 11:51 am
Nice work man, go easy on the injury. Good thing, you have a spotter, I've got to do the dirty work alone, hehehe!
Mr. Dead
03-22-10, 12:05 pm
Nice sessions!!! I know what ya mean, about getting the random spot... Take care of that arm!!!
I am gonna do legs HRT for the first time tonight. I can only imagine how sore I am gonna be.
I don't even want to think about HRT with legs!!!
Nice sessions!!! I know what ya mean, about getting the random spot... Take care of that arm!!!
Thanks Dead, I think it was just a bad bruise, seems okay today but I took off from training until tomorrow so I can be 100% for back.
Felt good tonight... Got to watch the special olympics powerlifting team practice tonight. Check it, a 135lbs kid is at the rack pullin 295 deadlifts off the floor for reps!!! That is freakin motivating shit!
Wide lat pulldown (front) - 102x15x2 sets w/u
180x8,200x8,180x8, 160x10 ds 20lbs at a time for 10 reps each
Seated row - 150x20x3 sets. That is as heavy as it goes...
Wide lat pulldown (rear) -
140x10, 160x10, 140x10
T-bar row -
120x10, 170x8, 170x8 ds 120x8
Deadlift -
185x10, 275x5, 225x10
BB shrugs -
225x20, 225x30
Good focus and energy...
jandirigma
03-24-10, 2:59 am
Felt good tonight... Got to watch the special olympics powerlifting team practice tonight. Check it, a 135lbs kid is at the rack pullin 295 deadlifts off the floor for reps!!! That is freakin motivating shit!
Wide lat pulldown (front) - 102x15x2 sets w/u
180x8,200x8,180x8, 160x10 ds 20lbs at a time for 10 reps each
Seated row - 150x20x3 sets. That is as heavy as it goes...
Wide lat pulldown (rear) -
140x10, 160x10, 140x10
T-bar row -
120x10, 170x8, 170x8 ds 120x8
Deadlift -
185x10, 275x5, 225x10
BB shrugs -
225x20, 225x30
Good focus and energy...
Man, I wish I could do my deads like that kid!
firsthorseman97
03-24-10, 6:33 am
I like how you shuffled deads towards the end of your workout. You definately put in some work.
I like how you shuffled deads towards the end of your workout. You definately put in some work.
Thanks man, gives me something to look forward to at the end of a good workout...
Felt good tonight... Got to watch the special olympics powerlifting team practice tonight. Check it, a 135lbs kid is at the rack pullin 295 deadlifts off the floor for reps!!! That is freakin motivating shit!
Wide lat pulldown (front) - 102x15x2 sets w/u
180x8,200x8,180x8, 160x10 ds 20lbs at a time for 10 reps each
Seated row - 150x20x3 sets. That is as heavy as it goes...
Wide lat pulldown (rear) -
140x10, 160x10, 140x10
T-bar row -
120x10, 170x8, 170x8 ds 120x8
Deadlift -
185x10, 275x5, 225x10
BB shrugs -
225x20, 225x30
Good focus and energy...
that's awesome about the special olympics powerlifting team. showing everyone that no matter how bad your situation is, you can always achieve your goals.
great session.
mritter3
03-24-10, 9:48 am
great session man...i see you are incorporating some HRT in your training, you lift with a partner..if so hop in rage's iron contest, if not find one and do....lol, great work in here man.
boyer77
03-24-10, 11:30 am
that's awesome about the special olympics powerlifting team. showing everyone that no matter how bad your situation is, you can always achieve your goals.
great session.
For sure man... These guys are a flippin inspiration!
boyer77
03-24-10, 11:32 am
great session man...i see you are incorporating some HRT in your training, you lift with a partner..if so hop in rage's iron contest, if not find one and do....lol, great work in here man.
My wife is training for her first figure comp and I get to workout with her every once in a while. Our schedules are too different to work together. I wish I had a partner, I would definitely enter the contest.
boyer77
03-24-10, 11:13 pm
No laughing fellas, I know they are my weak body part and after 3 knee surgeries squats are taking some time to get back, slow and steady though...
Leg ext - 80x20 x 2 sets w/u
Squats -
135x10, 205x8, 225x10 x 5 sets
Leg ext -
100x8+4 100x10 x 2 sets
Lying leg curls -
100x10 x 3 sets ss walking lunges - 100 yards x 3 sets
Seated calf raises -
80 + whatever the arm weighs x20 x 2 sets
I am very happy my gym has an elevator and wish my apartment did, I sat on my ass to get up the stairs to the house!!! I felt really good tonight, my diet is getting dialed in and I think my supps are spot on...
firsthorseman97
03-25-10, 6:40 am
Nothing wrong with those numbers! At least you're squatting. I know plenty of injury-free people that only use the squat rack for curling.
smoothballer
03-25-10, 8:59 am
Solid leg day man! Your numbers are fine, it's all in your head. Keep killing it!
Kon_Rock
03-25-10, 9:10 am
Great legs man, your gonna be feeling that. I feel ya I live on the third floor of my apartments and it feels like the 10th floor after legs!
boyer77
03-25-10, 10:28 am
Nothing wrong with those numbers! At least you're squatting. I know plenty of injury-free people that only use the squat rack for curling.
Thanks man, it has been a while but I am happy with the numbers...
Solid leg day man! Your numbers are fine, it's all in your head. Keep killing it!
Maybe it is in my head. Thanks for the encouragement...
Great legs man, your gonna be feeling that. I feel ya I live on the third floor of my apartments and it feels like the 10th floor after legs!
Sure does... going up and down them this morning showed me how hard I hit them!
great job on legs man!
Thanks ghost, I am definitely paying the price today!
Just subbed in for the ride!
boyer77
03-26-10, 12:16 pm
Just subbed in for the ride!
Glad to have you along man...
mritter3
03-26-10, 12:56 pm
Nothing wrong with those numbers! At least you're squatting. I know plenty of injury-free people that only use the squat rack for curling.
those people drive me crazy....we only have one squat rack at my gym and when you want to get in there and people are in there curling it drives me crazy.
jandirigma
03-29-10, 11:19 am
No laughing fellas, I know they are my weak body part and after 3 knee surgeries squats are taking some time to get back, slow and steady though...
Leg ext - 80x20 x 2 sets w/u
Squats -
135x10, 205x8, 225x10 x 5 sets
Leg ext -
100x8+4 100x10 x 2 sets
Lying leg curls -
100x10 x 3 sets ss walking lunges - 100 yards x 3 sets
Seated calf raises -
80 + whatever the arm weighs x20 x 2 sets
I am very happy my gym has an elevator and wish my apartment did, I sat on my ass to get up the stairs to the house!!! I felt really good tonight, my diet is getting dialed in and I think my supps are spot on...
Great working those legs man. No shame on taking it slowly if you've gotten that part busted some time ago. You've still done a great job right there. Right now, I've got to take it easy too. I'll have to slow down a bit after getting my wrist sprained again!
Great working those legs man. No shame on taking it slowly if you've gotten that part busted some time ago. You've still done a great job right there. Right now, I've got to take it easy too. I'll have to slow down a bit after getting my wrist sprained again!
Have to take care of the injuries, that is for sure... Thanks for the encouragement
Well after some down time (packing and moving across the country) I am back up and running. I didn't stop my workouts, just didn't have internet. We are now in California! Big change from Ohio...
Different gym same shit.
Did some chest and bi's last night with the wife.
Seated chest machine 5 sets 190x8 (3 W/U)
Incline db press - 75x10, 80x10, 85x8
Flat db press - 90x8, 95x6, 95x6
Flat db flye - 55x12x3
BB curls - barx20 W/U, 15/sidex8, 25/sidex8x2
DB curls - 50x8x3 ss DB preacher curls - 40x10x3
jandirigma
07-08-10, 2:42 am
Well after some down time (packing and moving across the country) I am back up and running. I didn't stop my workouts, just didn't have internet. We are now in California! Big change from Ohio...
Different gym same shit.
Did some chest and bi's last night with the wife.
Seated chest machine 5 sets 190x8 (3 W/U)
Incline db press - 75x10, 80x10, 85x8
Flat db press - 90x8, 95x6, 95x6
Flat db flye - 55x12x3
BB curls - barx20 W/U, 15/sidex8, 25/sidex8x2
DB curls - 50x8x3 ss DB preacher curls - 40x10x3
Nice to see you here again bro! Keep up the sick workouts!
boyer77
07-08-10, 12:11 pm
Got to use a hack squat machine that I have never used before. The only downfall is that my new gym does not have a squat rack. They have a smith though so I guess that will have to do...
Hack squat mach - 2 W/U sets of 20 with 2 plates/side
12x6 plates/side x 3 sets (got 16 on last set)
Leg curl mach - 10x110x3
Leg ext mach - 10x170x3
That was it, I wasn't feeling the greatest yesterday.
boyer77
07-08-10, 12:11 pm
Nice to see you here again bro! Keep up the sick workouts!
Thanks man...
machineman
07-12-10, 4:36 am
Great to see you back, bro. Hope everything is going well for you.
Great to see you back, bro. Hope everything is going well for you.
Thanks bro, things are going very well for both of us. A new beginning with a new attitude!
I have switch from doing heavy weights to doing a touch lighter but slowing everything down and increasing the reps. This seems to really help me grow...
Tri's
Cable push down - 2 W/U x 16
3x10 - 190
Close grip bench
1x10 - 145
2x10 - 165
Shull crushers
3x10 - 75
Rope pull down
3x10 - 160
ss
Overhead rope pull
3x10 - 180
Calves
One leg seat calf raises - 2 W/U x 20
2x20
Seated calf raise (both legs)
3x20
Standing calf raises
3x20
Felt really good. Shortened my rest in between sets. Dialing in my diet and away we go!!!
jandirigma
07-12-10, 11:19 am
I have switch from doing heavy weights to doing a touch lighter but slowing everything down and increasing the reps. This seems to really help me grow...
Tri's
Cable push down - 2 W/U x 16
3x10 - 190
Close grip bench
1x10 - 145
2x10 - 165
Shull crushers
3x10 - 75
Rope pull down
3x10 - 160
ss
Overhead rope pull
3x10 - 180
Calves
One leg seat calf raises - 2 W/U x 20
2x20
Seated calf raise (both legs)
3x20
Standing calf raises
3x20
Felt really good. Shortened my rest in between sets. Dialing in my diet and away we go!!!
Nice lift! Where you at now? You switched locations right?
Nice lift! Where you at now? You switched locations right?
Thanks man... We are in California now. Big move for us, but things are going great!
boyer77
07-13-10, 10:32 am
Felt really good before and during this one. I again am going a little lighter but lifting with more purpose... Thank you to my wife who is always there for me in and out of the gym.
BB Flat bench (wide) - 135x12-14x2 W/U
155x10 - 185x10 - 205x10
Chest machine
130x10-12x3 - nice and slow with good contractions at the top
DB Incline
60x10x3
DB Incline flye
40x10-12x3
Dips - 3x8
Pec Dec
110x12-14x3
2 sets of push-ups to failure
Abs - Insanity mixed with Pilates...
mcbeast
07-13-10, 10:39 am
Felt really good before and during this one. I again am going a little lighter but lifting with more purpose... Thank you to my wife who is always there for me in and out of the gym.
BB Flat bench (wide) - 135x12-14x2 W/U
155x10 - 185x10 - 205x10
Chest machine
130x10-12x3 - nice and slow with good contractions at the top
DB Incline
60x10x3
DB Incline flye
40x10-12x3
Dips - 3x8
Pec Dec
110x12-14x3
2 sets of push-ups to failure
Abs - Insanity mixed with Pilates...
Good stuff man. Try doing pushups immediately after each set of flys! Killer!
boyer77
07-13-10, 10:53 am
Good stuff man. Try doing pushups immediately after each set of flys! Killer!
Thanks, I will try that next time. It was hard enough doing them period!
I did not feel into it, but nonetheless pushed through. I am having difficulties with my appetite. I can't seem to get the food down, but I will keep tryin...
Seated military press machine - 3 W/U sets
DB military press
50x10, 45x10x2 dropset with 25's at the end to failure
DB side lateral raises
35x10, 30x10x2
DB bent rear delt
35x10x3 - nice 2 sec hold on each
BB upright rows
115x10x3
BB shrugs front and rear ss together
155x20(for each front and rear)x3
Seated calf
2 plates x 30x3
That was it...
C.Coronato
07-14-10, 10:18 am
Those days are rough, but you always feel better when your done. Looking good my man.
boyer77
07-14-10, 11:44 am
Those days are rough, but you always feel better when your done. Looking good my man.
Thanks brotha! I figure I will just dial back the amount I am trying to eat and then slowly increase as my appetite increases. I appreciate the encouragement...
Mr. Dead
07-14-10, 11:45 am
What's goin' on, in here...???
boyer77
07-14-10, 12:10 pm
What's goin' on, in here...???
A fresh start on the west coast and a whole lotta work my friend...
being an animal,,,,is alll about sacrifize....!!!!!!!
boyer77
07-14-10, 12:34 pm
being an animal,,,,is alll about sacrifize....!!!!!!!
So true man!
BB curls
65x12x2 W/U
95x10x3
Incline curls
35x10x3
Preacher curls
75x10x3
superset
Rope hammer curls
30x12x3
dropset
15x12x3
Then I had this great idea that I would start with the 50lbs DB (to failure) and work my way through the rest of the DB's (increments of 5lbs) with no rest. Talk about a fucking killer pump!!!!
Good day overall
boyerfitness
07-14-10, 8:46 pm
BB curls
65x12x2 W/U
95x10x3
Incline curls
35x10x3
Preacher curls
75x10x3
superset
Rope hammer curls
30x12x3
dropset
15x12x3
Then I had this great idea that I would start with the 50lbs DB (to failure) and work my way through the rest of the DB's (increments of 5lbs) with no rest. Talk about a fucking killer pump!!!!
Good day overall
Looking strong....how did that pump feel when you got to the 15?? LOL I'm guessing those that didn't know thought you looked funny!!!
boyer77
07-15-10, 12:25 am
Looking strong....how did that pump feel when you got to the 15?? LOL I'm guessing those that didn't know thought you looked funny!!!
Yes, I was definitely getting some funny looks since I could barely get them up. Had to have some guy take my headphones out for me!!!
machineman
07-15-10, 9:22 am
Yes, I was definitely getting some funny looks since I could barely get them up. Had to have some guy take my headphones out for me!!!
lol, that's funny!
It was a good day yesterday, finished it off with some legs...
Leg Ext - 2 W/U sets
150x10x3
Squats
185x12
225x10x2
Hack squat
5pps x 16x2
5pps x 20
Freakblasters
20 reps x 3
Going to hit hams a little more early next week. My leg numbers are definitely increasing.
boyer77
07-17-10, 12:01 am
Good work today... I think with age and experience you gain wisdom. I know this is an obvious thought, but it seems like you have to experience it before you actually understand what that statement actually means.
Lat pull downs (back) - 2 W/U x 12
175x10x3 drop set for the last one
Seated row
125x12x3 drop set for the last one
Close grip underhand lat pull
150x10x3 ds for last one
DB rows
90x8x3
Worked out with my wife. She did very well. I love that she can keep up with me!
Got all my supps in the mail on Monday. This was my 2nd workout using Pump... I love that stuff!
Incline BB - 155x12x2 - W/U
185x10x1
225x8x2
DS135x6
Flat DB
90x12x1
100x8x2
Flye machine
110x12-16x3
Seated calf
2 45lbs plates and a 25
40x3 sets
Got on the scale and I am up 8 lbs in 3 weeks. Getting about 3400 cals a day on a clean bulk. so I am at 195 with 14% BF, which will drop in the next few weeks.
Mr. Dead
07-21-10, 4:28 pm
Lookin' good, in here!!! Glad to see ya back!!!
Lookin' good, in here!!! Glad to see ya back!!!
Thank you brother... It is good to be back.
Kon_Rock
07-21-10, 10:24 pm
Can't wait to see how those legs went.
Legs went well, I am loving my Pump (pre-workout)...
Hack squat machine - 2pps x 20x2 W/U
5pps x 16 x 3
super set with
Smith Machine lunges
135x12x3
Leg curl machine (seated)
115x16x1
140x10x2
Leg extensions
170x12x3 drop set last set
Felt real good until I had to walk up the stairs to our apartment!!
Started a new stack on Tuesday and I am loving it.
BCAA and EAA mixed with a scoop of whey as soon as I get up.
Pak with first meal
Omegas with 2nd meal
Beta-Ala9 with 3rd meal
BCAA and EAA mixed with waxiemaize 45 min before workout (also use as a intra aid)
Pump 20 min before workout
Nitro as soon as the last set is done
PM 30 min before bed.
Strength is up and I am gaining good weight.
Can't wait to see how those legs went.
It was brutal man. It didn't help that I just did them on Friday. They are my weakness so I am trying to do some extra work on them. Getting up the stairs was a bitch!!!
Kon_Rock
07-22-10, 5:55 pm
Dang man 5 plates on Hack squats, thats impressive! I bet your having a hard time moving around after that.
Dang man 5 plates on Hack squats, thats impressive! I bet your having a hard time moving around after that.
Thanks man. It is not too bad today. This evening and tomorrow morning will be a different story. Gotta get em bigger!
Mr. Dead
07-22-10, 6:44 pm
Sweet session!!! How goes the hobbling...???
Sweet session!!! How goes the hobbling...???
It is not too bad today. I am starting to feel it as the day goes on. I am sure there will be a few fbombs droppin as I try to get out of bed tomorrow!!!
Mr. Dead
07-22-10, 9:18 pm
It is not too bad today. I am starting to feel it as the day goes on. I am sure there will be a few fbombs droppin as I try to get out of bed tomorrow!!!
*LOL* I've been there... Too many times to count...
It was a quick down and dirty w/o
Cable push downs w/ vbar - 2 W/U sets x 20
160x10x3
Skull crushers
95x10x3 - 10 presses at the end of each set
Rope pull down ss overhead rope pull
130x10x3
We have been training for 3 weeks straight sometimes 2x a day. We are going to take the weekend off to rest. We have the Gilroy Garlic Festival tomorrow (got to keep the vamps aways) and my parents are coming next week. I think a little break will give my nervous system a rest and keep the muscles growin!
Mr. Dead
07-23-10, 4:31 pm
Gettin' it done!!! Nice!!!
Gettin' it done!!! Nice!!!
Brick by brick...
boyer77
07-27-10, 12:10 am
Good ole mass building routine here... for me anyway!
Chest press machine - 130x18x3 W/U
Incline DB press
80x10
90x10x2
Decline BB press
155x12
205x12x2
Low cable row
75x12x3
Had a great pump and felt really revived after taking the whole weekend off!!!
boyer77
07-27-10, 12:21 am
Good ole mass building routine here... for me anyway!
Chest press machine - 130x18x3 W/U
Incline DB press
80x10
90x10x2
Decline BB press
155x12
205x12x2
Incline DB flyes
45x12x3
Low cable row
75x12x3
Had a great pump and felt really revived after taking the whole weekend off!!!
C.Coronato
07-27-10, 10:00 am
Looking good! Solid workouts for sure.
boyer77
07-27-10, 11:38 am
Looking good! Solid workouts for sure.
Thanks man... I am feeling it today!
Mr. Dead
07-27-10, 11:59 am
Nice session!!! I bet the pump was insane!!!
boyerfitness
07-27-10, 1:01 pm
Awesome work! I love the looks we get when I step up to spot for you! I am starting to see the results of all your hard work....keep it up, you'll get the size you want I have seen you there before! I'm glad that inspiration and the "pump" is back!!
Mr. Dead
07-27-10, 1:06 pm
Awesome work! I love the looks we get when I step up to spot for you! I am starting to see the results of all your hard work....keep it up, you'll get the size you want I have seen you there before! I'm glad that inspiration and the "pump" is back!!
Nice!!!
Nice session!!! I bet the pump was insane!!!
fo sho!
Awesome work! I love the looks we get when I step up to spot for you! I am starting to see the results of all your hard work....keep it up, you'll get the size you want I have seen you there before! I'm glad that inspiration and the "pump" is back!!
Thank you baby... couldn't do it without your support.
Kon_Rock
07-27-10, 5:55 pm
Nothing like the good old DB Press, great stuff man
boyer77
07-28-10, 12:15 am
Nothing like the good old DB Press, great stuff man
Thanks brother, just trying to keep up with you...
boyer77
07-28-10, 12:26 am
Seated row - 2 W/U sets 16-20 reps
170x12x3
Bent BB rows
205x10x3
Deadlift
285x12x2
Low cable curls 21's - 7 half reps, 7 from half to top, and then 7 full reps
150x3
DB preacher curls
45x10x3
DB hammer curls
35x10x3 - last set ds all the way down the db's by 5's
Felt a little off mentally, but still put in the work.
C.Coronato
07-30-10, 1:13 pm
Everyone has those rough days. Keep going my man, you will push through!
boyer77
08-02-10, 12:56 pm
Thanks for the encouragement Chris.
My parents have been in town so I have not had a chance to get on here much. I will be back up and running on Wednesday for sure...
Mr. Dead
08-02-10, 12:58 pm
Thanks for the encouragement Chris.
My parents have been in town so I have not had a chance to get on here much. I will be back up and running on Wednesday for sure...
Lookin' forward to it!!!
Leg ext - 2 W/U sets of 110x20
170x16x8
-superset-
Seated leg curls
130x16x8
*no rest in between sets*
seated calf raises
2 plates x 25x3
Did some light arm work for kicks
Parents left this morning. It is hard to get good rest sleeping in the dining room on an air mattress...
Seated DB military press
35x20x2 W/U
65x10x3
Did another exercise I don't know the name of... hold a set of DB's at chest level, arms together. Raise the elbows to be at the same level as the floor, then lower...
40x10x3
Upright row Smith Machine
95x12x3
Rope pull down - single pulley
75x18x3
One arm reverse cable pull down
35x10x3
Bench dips with 1 plate on lap
30x2
Nutrition has been shit sine I was trying to entertain the parents... I know better and I am usually really good at packing my meals. Not sure exactly what the problem was!!!
Back on track starting tomorrow...
Firedrake
08-04-10, 4:50 am
THERE you are . . . just found your journey again . . . nice work, and I know what it's like trying to stay on track around family.
Mr. Dead
08-04-10, 2:13 pm
Nice to see ya back at it!!!
THERE you are . . . just found your journey again . . . nice work, and I know what it's like trying to stay on track around family.
I think I was just using them here as an excuse to be lazy :)
Nice to see ya back at it!!!
Took a well "deserved" break i.e. I was being lazy!
boyer77
08-05-10, 11:26 am
Pec dec flyes
3 sets of 20 reps - W/U
DB Incline
80x10
90x10
100x8x2
Chest press machine
170x10x3
Reverse close grip pull downs - 2 W/U sets
170x12x3
Seated Row
150x10x3
-superset-
Hyper extensions with 35lbs plate
20x3
Doesn't look like much but it was intense. Did not have much rest in between sets...
Mr. Dead
08-05-10, 11:50 am
Definitellooks like you're "Back in it... Finally"!!! Great session, there!!!
boyer77
08-05-10, 12:12 pm
Definitellooks like you're "Back in it... Finally"!!! Great session, there!!!
Thanks man, I felt strong...
Mr. Dead
08-05-10, 12:16 pm
Thanks man, I felt strong...
Always a good thing... Unless we're talking about odor... *LOL*
Firedrake
08-05-10, 1:07 pm
Great work! And pay no attention to the Deadman behind the curtain . . .
boyer77
08-05-10, 11:44 pm
Great work! And pay no attention to the Deadman behind the curtain . . .
Thank you sire... and I never pay him any attention!!!
Legs tonight
One legged leg extensions - 16x4 W/U
Seated leg press
320x12x4
Squats
185x18x2
225x16x2
275x8x2
Seated calf raises
2 plates - one leg at a time
12x4
One legged seated leg curl
12x4
Finished with a few more sets of leg extensions (very slow and a 4 sec squeeze at the top)
Legs are getting stronger and bigger. I need to keep increasing my food intake. I am up to 196 from 182 5 weeks ago...
Firedrake
08-05-10, 11:58 pm
Great growth. Nice way to do extensions! Solid squats, too.
Great growth. Nice way to do extensions! Solid squats, too.
Thanks Jim, I appreciate the support! Are we going to see you in Vegas?
Kon_Rock
08-06-10, 11:38 pm
Great squatin man. Thats real good volume. I do that do drop set on squat and take it real slow down and sometime set the bar on the rack for a sec and then drive up slow. Killer!
boyerfitness
08-08-10, 1:19 pm
Always a good thing... Unless we're talking about odor... *LOL*
LMAO! what gym have you been in the smelled like roses?? The word "strong" is used both ways in this statement <grin>
deanna7272
08-08-10, 3:08 pm
Hey Doll... I am going to read up to see what's been going on in your world... I'm a bit out of the loop with this move and all (I KNOW you KNOW where I am coming from...)
Thanks for checking in on my journey... I'm a little anxious, but I'm sure things will go fine... I just hope the reality of it is what I believe it to be.,.,... Kind of took me back when my Doc asked me if this would "take me off the market" as far as finding another partner... It was blunt, but I never thought of it THAT way... wow...
Anywho... I hope all is well and I will try to be a better "friend" with keeping in touch...lol
Great arm workout on Friday...
Cable push downs - 2W/U sets
170x12x3
BB skull crushers
115x10x3 Did 10 or 12 presses at the end of each set
DB kickbacks
50x10
55x10x2
Seated DB curls
50x10
60x10
65x10
BB 21's
3 sets @ 95 lbs
low cable hammer curls (rope)
35x12x3
-superset-
low cable preacher curls
130x12x3
Felt really good. Today is my first nicotine free day in 21 years! Feeling good so far and I haven't killed anyone yet...
boyer77
08-10-10, 10:47 am
Flye Machine - 5 sets W/U
BB Decline
135x16
185x12
205x10
275x8x2
BB Incline
225x6
185x10-12x2
DB Incline Flye
55x12
60x10
65x8
Dips
16x2
Flye Machine
130x12x3
15 min cardio - pretty fast walk with an incline of 6.
Felt super strong, a little unfocused but I think it was the lack of nicotine fucking with my head.
boyer77
08-10-10, 10:24 pm
Machine pull downs
150x10x1
210x10x2
T bar rows
2+1//4 plates x 10
3+1/4 plates x 10x2
DB rows
100x10x3
DB Military Press
55x12x3
Cable side lat
37x10x3
-superset-
Front lat raise
45x10x3
Bent rear delts
55x10x3
Shrugs (on chest machine)
150x24x3
EAA + whey + Pump Pre
Nitro + creatine Post
Mr. Dead
08-10-10, 10:27 pm
Great lookin' sessions, there!!! Definitely killin' it!!!
boyer77
08-10-10, 10:31 pm
Great lookin' sessions, there!!! Definitely killin' it!!!
Thank you fine sir, I feel good!
machineman
08-11-10, 8:10 am
solid work as usual, bro! keep on killing it....
mritter3
08-11-10, 8:21 am
ya man looking good in here...strong workouts.
boyer77
08-11-10, 10:38 am
solid work as usual, bro! keep on killing it....
Thanks man, just tryin to build to get over that 200 mark. Hovering around 196 right now.
ya man looking good in here...strong workouts.
Thank you... They are gettin better for sure
boyer77
08-11-10, 10:58 am
We are done with pump and I think we will run CarbMax, EAA Stack, Beta Ala9 and creatine Pre and do Nitro, CarbMax and creatine Post. In 2 weeks we will get on the Shock Therapy train and ride that out for awhile... I love the no stim pre-workout routine. Makes me dig down for the energy and show myself what I am truly made of...
Mr. Dead
08-11-10, 11:02 am
Nice lookin' stack, there!!!
boyer77
08-11-10, 11:14 am
Nice lookin' stack, there!!!
My body responds to carbs really well so I thought I would overload and see what happens... It is the nerd in me that has to experiment!
Mr. Dead
08-11-10, 11:20 am
My body responds to carbs really well so I thought I would overload and see what happens... It is the nerd in me that has to experiment!
*LOL* I'm the same way... I pretty much am a constant experiment in supplementation...
Looking like some solid work outs going on in here!
boyer77
08-11-10, 11:30 am
Looking like some solid work outs going on in here!
Thanks Funky. How are things in your neck of the woods?
Thanks Funky. How are things in your neck of the woods?
Back in it, shoulder is almost fully healed. Took silver in a jiu jitsu tourney last weekend sore all over LOL So everything is good, Hope it is all great over there!!
boyer77
08-12-10, 12:21 pm
Pre
Whey - EAA Stack - CarbMax - 3 Beta Ala9 - 5g creatine
Post
Nitro - CarbMax - 5g creatine
Low cable curls - 3 sets for W/U
BB Curls - wide grip
95x12
105x10x2
BB curls - narrow grip
105x10x3
DB preacher curls
45x12x3
-superset-
DB hammer curls
45x10x3
BB skull crushers
95x10x3
Rope pull down
-superset-
Overhead rope
We did dropsets with both of these movements. There were no set reps we just went to failure on everything... INSANE!
DB kickbacks
35x16x3
C.Coronato
08-12-10, 12:24 pm
No protein post workout?
Mr. Dead
08-12-10, 12:25 pm
Nice session!!! Good luck getting a fork or a cup to your mouth, after that!!!
boyer77
08-12-10, 12:29 pm
No protein post workout?
I live 2 min from the gym, I had a 12oz steak 2c milk and a mango banana and basil salad of sorts... sorry should have put that in there. Whey seems to come right back up if I drink it within 20-30 min of my workouts for some reason, so I get a whole food meal within 30 min post workout...
boyer77
08-12-10, 12:32 pm
Nice session!!! Good luck getting a fork or a cup to your mouth, after that!!!
I just eat "bobbing for apples" style!
Mr. Dead
08-13-10, 11:44 am
I just eat "bobbing for apples" style!
Nice!!! (But, I wouldn't tell too many people that you've mastered that particular technique... *LOL*)
Nice!!! (But, I wouldn't tell too many people that you've mastered that particular technique... *LOL*)
It will just be our little secret!! Oh wait shit, did I just type that?!! It is just my secret... huh?!!! Wait, what was the question again?
I live 2 min from the gym, I had a 12oz steak 2c milk and a mango banana and basil salad of sorts... sorry should have put that in there. Whey seems to come right back up if I drink it within 20-30 min of my workouts for some reason, so I get a whole food meal within 30 min post workout...
Same here, usually. If I DO get my whey down, usually no chance of getting food down for about an hour afterwards, lol. On days tho I do BOTH, I feel bloated & nauseus, and sit around til it goes away...lol
Same here, usually. If I DO get my whey down, usually no chance of getting food down for about an hour afterwards, lol. On days tho I do BOTH, I feel bloated & nauseus, and sit around til it goes away...lol
Seriously, if I have whey after my workout, I barely make it to the parking lot before it is coming up... undigested anything is fucking gross coming up... just sayin!
Seriously, if I have whey after my workout, I barely make it to the parking lot before it is coming up... undigested anything is fucking gross coming up... just sayin!
Whew, Im not that bad..
boyer77
08-14-10, 12:51 am
lookin good in here bro!
Thank you brother, thanks for stopping by...
boyer77
08-14-10, 12:56 am
Super set single leg/double leg extensions W/U
130lbsx10x5
Ham curls
Super set single/double
110lbsx10x3
Squats
225x12
275x16-12x3
-superset-
Seated Calves
2 plates x 32x1 /single leg x12/ double x 20
did this 3x
Freak Blasters no pole hands hit the floor! (BTW... these fucking hurt)
12x3
-superset-
SLDL
75lbs DB
I will be walking on my hands tomorrow!
Firedrake
08-14-10, 3:31 am
Just as long as you didn't hurt your wrists hitting the floor!
Just as long as you didn't hurt your wrists hitting the floor!
There was nothing in me that cared about my wrists at that point. Those things just plain out hurt... I won't be using the hammies for at least a week! lol
Irsmartguy
08-15-10, 2:45 am
Thanks for the post. Been taking a flip through your posts and you are a monster!! Pretty new at this, so seeing numbers that I can only dream about is kind of like teaching a monkey how to drive. Just shocks and aws me. Keep it up!! I know, I know, what am I saying of course you will
boyer77
08-15-10, 11:49 am
Thanks for the post. Been taking a flip through your posts and you are a monster!! Pretty new at this, so seeing numbers that I can only dream about is kind of like teaching a monkey how to drive. Just shocks and aws me. Keep it up!! I know, I know, what am I saying of course you will
Thanks man. I appreciate you stopping by and taking a look around. The numbers didn't happen overnight. You will get there if you put your mind to it...
Pretty quick WO... started off with the wife, but she isn't feeling well so I finished up without her. Wanted to get it done quick so I could get her home to rest.
Pre
CarbMax - 5g creatine - 3 Beta Ala9 - Nitro
BB Incline
155x12x2 W/U
205x8x3
Machine press
170x12x3
Flat DB
85x12
95x12
100x10x2
DB Incline Fly
50x16x2
Fly Machine
130x16x2
Post
CarbMax - 5g creatine - Nitro
See bottom for PWO meal
That was it. Was thrown a little off my game mentally, but I got some good work in...
16oz of bloody steak and 1c brown rice was on the menu tonight!
Irsmartguy
08-17-10, 1:39 am
Hope she is feeling better. Good to hear that you were able to push through even with the mental worry. I know that feeling
jandirigma
08-17-10, 10:11 am
Great pec blast, bro! I also worked chest and it's awfully hard to punch now! Take good care of the missus.
Mr. Dead
09-23-10, 2:08 pm
What's goin' on, in here...???
Been doing a little experimentation with DC training and also FST-7. After thinking about the principles behind each one, I have decided to merge the 2 together. I call it the WTFWIT (What The Fu&* Was I Thinking) Program. It is brutal to say the least. We will run this for about 4 weeks and see what the verdict is...
C.Coronato
10-19-10, 1:21 pm
Do what works for you brother, thats great! What is the basis around the training?
machineman
10-19-10, 1:22 pm
Been doing a little experimentation with DC training and also FST-7. After thinking about the principles behind each one, I have decided to merge the 2 together. I call it the WTFWIT (What The Fu&* Was I Thinking) Program. It is brutal to say the least. We will run this for about 4 weeks and see what the verdict is...
lol.....great name, bro! Looking forward to seeing how this plays out.....how you likin' Cali?
Do what works for you brother, thats great! What is the basis around the training? They both revolve around the theory of stretching the fascia... DC uses a blast method and then some extreme stretching and FST-7 features 7 sets at the end of a body part, with very little rest in between, using the pump to stretch the fascia. I figured why not use the blast and stretch of the DC method and then put the 7 sets in there to fill the muscle up even more. The fascia stretching research is controversial, but it seems to be working for me. Obviously nutrition plays a big part in it as well. We shall see!
lol.....great name, bro! Looking forward to seeing how this plays out.....how you likin' Cali?
Cali is awesome... Sun, beaches on the weekend and just all around good people. We are adjusting well!
We will be doing the other half of last nights workout... the kid zone at the Y closed too early last night and we were cut short.
LAST NIGHT
Incline Smith 3 w/u
8-5-3 reps with about 10 deep breaths in between each set. The idea is that each set is almost your failure point.
60 sec stretch
Cable crossover
7sets x 8
Smith machine shoulder press
8-5-3
Lateral raise machine
7x8
-----------------------------------------------------------------------------
TONIGHT
Close Grip Bench - 3-4 w/u
8-5-3
Good stretch for 60 sec
Overhead Cable Ext
7sets x 8
Close grip pulldown
8-5-3
60 sec stretch
Cable pullover
7x8
Deadlift
6-9 10 deep breaths 9-12 (slightly lighter weight)
Should be fun!!!
Mr. Dead
10-19-10, 6:59 pm
Nice!!! Bummer about the kid zone, though...
boyer77
10-19-10, 11:50 pm
Workout was awesome!!! No kidzone problems tonight. I am liking my WTFWIT training. I am currently at 202 and all of my meals have been whole food. I have cut my carbs back a bit (I am getting older and they don't burn off so fast anymore) and have upped my fats very slightly. Going to start fasted cardio 3 times a week, very low intensity. I also have 2 different protein formulas and some creatine on its way. This should increase my cals and strength. I have been off creatine for about a month now. I am finally settled in out here on the west coast and I am on a mission!
boyerfitness
10-19-10, 11:54 pm
Workout was awesome!!! No kidzone problems tonight. I am liking my WTFWIT training. I am currently at 202 and all of my meals have been whole food. I have cut my carbs back a bit (I am getting older and they don't burn off so fast anymore) and have upped my fats very slightly. Going to start fasted cardio 3 times a week, very low intensity. I also have 2 different protein formulas and some creatine on its way. This should increase my cals and strength. I have been off creatine for about a month now. I am finally settled in out here on the west coast and I am on a mission!
No kidzone problems??? I seem to remember having to go tell your kid to go pee because the young girl in there always thinks he is going to pee his pants cuz he holds it 24/7 LOL I keep trying to tell her he's a guy and you all do that... maybe out of fear you'll lose it?? IDK hahaha it was a good workout thought... killed it babe!
Mr. Dead
10-20-10, 12:02 am
After John and Lorena Bobbitt, every man fears losing it... *LOL*
boyer77
10-20-10, 12:04 am
Doesn't the wife take it once you get married anyway? Just sayin'
Firedrake
10-20-10, 2:36 am
Looks like good work! I understand the changes in metabolism as you get older!
boyer77
10-20-10, 11:08 pm
Tonight was supposed to be a rest night and after getting into the swing of things I realized, I should have taken the night off. Got some good work in though.
Seated DB curls 3 w/u
70 - 8-5-3 rest pause
95 - 7x8
Squats 2 w/u
315x12
225x24.5
Leg Ext
150 - 7x8
That was it, but it was a lot. We are running the WTFWIT program for about 4 weeks then normal lighter work for 2 and then straight FST-7 for about 6 weeks. That will bring us just about up to my wife's cut. (That should be fun)
boyer77
10-21-10, 10:41 am
Little video from last night
http://www.youtube.com/watch?v=cDybT4huGTQ