PDA

View Full Version : Back in the desert again!!!



Bombboy
03-15-10, 11:01 am
Flat Bench:

WU: 135 x 10
WU: 185 x 10
WU: 205 x 8
WW: 225 x 5
WW: 235 x 3
WW: 245 x 1

Incline Dumbbell Press:

WU: 60 x 10
WW: 70 x 8
WW: 70 x 6
WW: 60 x 6

Flat Fly:
35 x 12
40 x 8
45 x 8

Incline Fly:
30 x 10
35 x 8
40 x 6

Dips:
8
8
5

C.Coronato
03-15-10, 2:58 pm
Welcome. Everything is looking good. Hows the diet?

Bombboy
03-22-10, 8:11 am
Flat Bench-
135 x 12
185 x 10
205 x 8
225 x 5
235 x 3
245 x 1

Incline Dumbbell press-
60 x 10
70 x 8
70 x 8
70 x 6

Flat Fly
35 x 10
40 x 8
40 x 8
40 x 8

Incline Fly
30 x 10
35 x 8
35 x 8
40 x 8

Dips
BW x 5
BW x 5
BW x 5

Followed up with 20 mins on the elipical.

Diets going ok, hard to weight and measure over here. Basically living on the random steak, yams and the daily grilled chicken breast salad and egg white veggie omelets.

BB

mnmvilla2002
03-22-10, 8:45 am
Where u at out here? I'm in Basra, Iraq. Keep up the good work man.

Bombboy
03-23-10, 10:26 am
Currently sitting at Salem, Kuwait. Man talk about boring, just waiting for a call.

BB

Bombboy
03-23-10, 10:29 am
Reverse Row
135 x 12
155 x 10
175 x 10
195 x 8
205 x 6

Pulldown (wide as poss.)
140 x 12
150 x 10
160 x 8
140 x 8

Low Pulley Row
155 x 12
155 x 12
155 x 12

One Arm Row
70 x 10
80 x 10
80 x 8

Deadlift
135 x 10
225 x 8
315 x 3
405 x 1
435 x 1

Felt like hammered crap before the gym, felt broken but great after. Ain't it funny that way

BB

Bombboy
03-24-10, 2:47 am
Military Shoulder Press- Seated
95 x 10
115 x 10
135 x 10
145 x 8
155 x 8
165 x 8
175 x 4

Lateral Raise
30 x 8
30 x 8
30 x 8
30 x 8

Rear Lateral Raise
30 x 8
30 x 8
30 x 8
30 x 8

Dumbbell Shrugs
100 x 12
120 x 8
120 x 8
120 x 8

BB

mnmvilla2002
03-25-10, 12:41 pm
good Ol' Ali. Well keep up the good work man.

Bombboy
03-29-10, 2:29 pm
Yeah lovely Ali, you know whats worse than being in the desert, is being in the desert and being bored. This place is worse than home station

Bombboy
03-29-10, 2:31 pm
Flat Bench
135 x 12
185 x 10
205 x 8
225 x 6
235 x 3

Incline Dumbbell Press
60 x 10
70 x 8
70 x 8
70 x 6

Flat Fly
35 x 12
40 x 10
40 x 10
45 x 8

Incline Fly
35 x 10
35 x 10
35 x 10
35 x 10

mnmvilla2002
03-30-10, 4:03 pm
Well i guess enjoy the down time you have. But yes Ali can be slow.

Bombboy
03-31-10, 9:09 am
Seated Military Shoulder Press
95 x 10
115 x 10
135 x 10
145 x 8
155 x 6
165 x 6
175 x 4

Laterals
30 x 8
30 x 8
30 x 8
30 x 8

Rear Laterals
30 x 8
30 x 8
30 x 8
30 x 8

Dumbbell Shrugs
120 x 8
120 x 8
120 x 8
120 x 8
120 x 8

BB

Bombboy
04-01-10, 11:53 am
Well, not really a day off just no weights gotta find something to work out the acid and keep things moving. So I went at it with a truck tire and a 12 pound sledge. 5 sets each set with 80 swing 20 x axe with leading right, 20 x axe with leading left, 20 x stake over right should then 20 x stake over left shoulder. Great stuff for the day after shoulders, Abs shoulders and back were smoked.

Bombboy
04-02-10, 1:06 pm
Straight Bar Curls
60 x 15
60 x 15
70 x 8
70 x 8

Hammer Curls
40 x 8
40 x 8
40 x 8
45 x 4

One arm Preacher
20 x 15
25 x 15
30 x 8

V Bar Pushdowns
150 x 15
160 x 15
170 x 15
180 x 12
190 x 12
200 x 10

Skull Crushers
85 x 10
85 x 10
85 x 10

One Arm Overhead Extensions
30 x 8
30 x 8
30 x 8

BB

Bombboy
04-02-10, 1:13 pm
So today I had a killer head ache all damn day. Some things went bad at the office, people and short fuzes bored will do that. My attitude has been a bit off, neadless to say I know my therapy and what makes everything better. Its simple, put your ear buds in crank the music to drowned out the voices, then use the weights to crush the voices one lift at a time.

BB

Bombboy
04-12-10, 9:54 am
Flat Bench
135 x 12
185 x 10
205 x 8
225 x 7
245 x 2
225 x 3

Incline DB
60 x 10
70 x 8
70 x 8
70 x 8

Flat Fly
40 x 10
40 x 10
40 x 10
40 x 10

Incline Fly
35 x 10
35 x 10
35 x 10
35 x 10

Cable Cross
50 x 15
60 x 12
70 x 10

BB

Bombboy
04-14-10, 5:18 am
Reverse Rows
135 x 12
155 x 10
175 x 10
195 x 8

Pulldowns (Wide as Poss)
150 x 12
160 x 10
170 x 8
180 x 5

Low Pulley Rows
155 x 12
155 x 12
155 x 12

One Arm Rows
80 x 10
80 x 10
80 x 8

Deads
135 x 10
225 x 8
315 x 6
405 x 2

BB

Bombboy
04-14-10, 10:22 am
Seated Military Press
135 x 10
155 x 8
165 x 8
175 x 6
185 x 5

Lateral Raise
30 x 10
30 x 10
30 x 10
30 x 10

Rear Lateral Raise
30 x 10
30 x 10
30 x 10
30 x 10

Hang Clean
135 x 8
135 x 8
135 x 8

Dumbbell Shrugs
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10

BB

Refuge
04-15-10, 9:54 am
Hey brother. At least Kuwait's got a sweet gym. You're at Beauhring? I'm up at Adder. The gym here is smaller than the one my hs had. Gotta keep pushing though, won't let a bit of sand stop our progress eh?

Stay strong

-Refuge

Bombboy
04-16-10, 9:22 am
Nope, I'm down at Salem, decent gym, just not organized properly. Wait does the AF still have the tent gym over on Ali? Man I loved that tent.

BB

Bombboy
04-16-10, 9:25 am
Straight Bar Curls

60 x 15
70 x 10
80 x 8
80 x 6

Hammer Curl
40 x 8
40 x 8
40 x 8
45 x 6

One Arm Preacher
25 x 15
30 x 12
35 x 8

V Bar Pushdowns
160 x 15
170 x 15
180 x 15
190 x 12
200 x 12
210 x 5

Skull Crushers
95 x 8
95 x 8
95 x 8

One Arm Overhead Extentions
30 x 10
30 x 8
30 x 8

BB

Bombboy
04-20-10, 9:29 am
Reverse Rows
135 x 12
155 x 10
175 x 10
195 x 8
205 x 5

Pulldowns (Wide as Poss.)
150 x 12
160 x 10
170 x 8
180 x 5

Low Pullet Rows
155 x 12
155 x 12
155 x 12

Close Grip Pulldowns
150 x 8
150 x 8
150 x 8

One Arm Row
80 x 10
80 x 10
80 x 10

BB

Bombboy
04-23-10, 9:30 am
Seated Military Press
135 x 10
155 x 8
175 x 8
185 x 6
195 x 3

Lateral Raise
30 x 10
30 x 10
35 x 8
35 x 8

Rear Lateral
30 x 10
30 x 10
35 x 8
35 x 8

Dumbbell Shrug
125 x 12
130 x 12
135 x 10
130 x 12
125 x 12

Barbell Shrug
225 x 10
275 x 10
315 x 8
365 x 8

BB

Bombboy
04-23-10, 9:34 am
Straight Bar Curl
60 x 15
70 x 12
80 x 10
80 x 8

Hammer Curl
40 x 10
40 x 10
40 x 10
45 x 8

One Arm Preacher
25 x 15
30 x 12
35 x 8

Overhead Cable Curl
50 x 12
60 x 8
60 x 6

V Bar Pushdowns
160 x 15
170 x 15
180 x 15
190 x 12
200 x 12
210 x 10

Skull Crushers
95 x 8
95 x 8
95 x 8

One Arm Overhead Extentions
30 x 10
30 x 10
30 x 10

BB

mnmvilla2002
04-24-10, 1:29 pm
Keep working hard man. I just got back from R&R. I need to get back in the gym soon.

Bombboy
04-26-10, 10:14 am
Flat Bench
135 x 12
195 x 6
205 x 5
215 x 4
225 x 3
235 x 2
245 x 1
255 x 1
265 x 1
275 x 1
285 x 1
225 x 6

Incline Dumbbell Press
60 x 10
70 x 10
80 x 8
90 x 8

Flat Fly
40 x 10
40 x 10
45 x 10
45 x 8

Incline Fly
35 x 10
35 x 10
40 x 10
40 x 10

Cable Cross
70 x 12
80 x 10
90 x 8

Followed up with 25 mins on the eliptical.

BB

Bombboy
04-26-10, 10:19 am
Keep working hard man. I just got back from R&R. I need to get back in the gym soon.

Welcom back, hope R & R was enjoyable. Keep pushin!

BB

Bombboy
04-28-10, 10:23 am
Seated Military Press
135 x 12
155 x 10
175 x 8
185 x 6

Lateral Raise
30 x 10
30 x 10
35 x 8
35 x 8

Rear Lateral Raise
30 x 10
30 x 10
30 x 10
30 x 10

Dumbbell Shrug
125 x 15
130 x 15
135 x 15
Drop Set- 140 x 8/ 80 x 15/ 50 x 15 (wanted to puke)

Barbell Shrug
225 x 20
275 x 20
315 x 20 (did puke)

Followed it up with 15 mins of interval sprints on the treadmill

BB

Bombboy
04-30-10, 9:11 am
Straight Bar Curls
60 x 15
70 x 12
80 x 10
90 x 6

Alternating Dumbbell Curls
40 x 10
45 x 8
50 x 5
40 x 10 dropset 25 x 6

One Arm Preacher
25 x 15
25 x 15
25 x 12

V Bar Pushdowns
160 x 15
170 x 15
180 x 15
190 x 12
200 x 12
210 x 10

Overhead Dumbbell Extention
80 x 10
90 x 10
100 x 8

Cable Kickbacks
30 x 15
40 x 10
50 x 8

Reverse Curl
45 x 10
45 x 10
45 x 10

Forearm Curl
30 x 20
40 x 20
50 x 20

20 mins cardio after, Interval on treadmill

BB

Bombboy
05-01-10, 3:34 pm
5 Min Warm Up, Sationary Bike

Leg Extensions
85 x 20
90 x 20
95 x 20

Squats
135 x 12
225 x 10
275 x 6

Leg Curl
90 x 10
90 x 15
95 x 15
100 x 15

SLDL
135 x 12
185 x 10
225 x 6

Standing Calf Raises
400 x 15
160 x 12
500 x 10
540 x 8
400 x 10

5 min cool down on bike

BB

Bombboy
05-03-10, 1:36 pm
Weight- 247

5 min stationary bike

Flat Bench
135 x 12
225 x 6
235 x 5
245 x 4
255 x 3
265 x 2
275 x 1
285 x 1
295 x 1

Incline Dumbbell Press
70 x 12
80 x 10
90 x 7
100 x 5

Flat Fly
40 x 12
40 x 12
45 x 10
45 x 10

Incline Fly
40 x 12
40 x 12
45 x 8
45 x 8

Decline Press
135 x 12
185 x 10
225 x 6

BB

mnmvilla2002
05-04-10, 6:26 am
Keep up the good work.

Bombboy
05-04-10, 9:05 am
Thanks brother, so hows the weather up north? We have been getting rain like crazy over the last month, think we tripled the average rain fall for April.

BB

Bombboy
05-04-10, 9:07 am
5 min bike warm up

Reverse Row
135 x 12
175 x 10
205 x 8
225 x 6

Wide Grip Pulldowns
150 x 10
160 x 8
170 x 8
180 x 8

T-Bar Row
90 x 10
135 x 8
180 x 8

Pullovers
100 x 8
100 x 8

Deads
225 x 5
315 x 5
405 x 2

Cardio- 20 mins interval on treadmill

BB

mnmvilla2002
05-05-10, 3:10 am
We got some rain this past Sunday but since then. Sun and more sun. The shit starts to rise at 5 somting in the morning so come 0730 it is nice and warm out. Summer is on the way.

Bombboy
05-05-10, 11:12 am
Seated Military Press
135 x 10
155 x 8
175 x 8
195 x 6
205 x 4

Lateral Raises
30 x 10
30 x 10
30 x 10
30 x 10

Rear Laterals
30 x 10
30 x 10
30 x 10
30 x 10

Dumbbell Shrugs
135 x 12
135 x 12
135 x 12
135 x 12

Barbell Shrugs
225 x 20
375 x 15
315 x 12
365 x 10
405 x 8 Dropset 315 x 8 Dropset 225 x 10 Dropset 135 x 15

Treadmill for 30 mins

BB

Bombboy
05-07-10, 9:27 am
WU- 5 min stationary bike

Straight Bar Curl
60 x 15
70 x 12
80 x 8
90 x 6

Alternating Dumbbell Curl
40 x 10
45 x 8
50 x 6
40 x 10 dropset 25 x 8

One Arm Preacher Curl
25 x 15
25 x 15
25 x 15

Reverse Curl
45 x 12
65 x 8
65 x 8

V Bar Pushdown
160 x 15
170 x 15
180 x 15
190 x 12
200 x 12
210 x 10

Overhead Dumbbell Extensions
100 x 8
100 x 8
100 x 8

Cable Kickback
40 x 12
40 x 12
40 x 12

Forearm Curl
135 x 12
135 x 12
135 x 12

BB

Bombboy
05-08-10, 8:56 am
5 min stationary bike warm up

Leg Extensions
90 x 20
100 x 20
110 x 20

Squat
135 x 8
225 x 6
315 x 4
350 x 1
225 x 5

SLDL
135 x 8
225 x 6
275 x 4
315 x 1

Leg Curl
90 x 15
100 x 15
110 x 12

BB

mnmvilla2002
05-14-10, 12:45 pm
Still training man or are u out on a mission?

Bombboy
05-14-10, 1:45 pm
Still training, had a rough weekend, very little sleep so decided to take it easy this week and work on maintaining what I had. Just giving the joints and body a week with medium weight, recovery time. How are things up north

BB

mnmvilla2002
05-15-10, 3:33 am
Always good to take a week off or easy back some. The body needs that. Things are good here just eating and workingout. Not much else to do.

Bombboy
05-17-10, 10:13 am
Flat Bench
135 x 12
230 x 6
240 x 5
250 x 4
260 x 3
270 x 2
280 x 1
290 x 1
305 x 1
225 x 8

Incline Dumbbell Press
70 x 10
80 x 10
90 x 8
100 x 6

Flat Fly
45 x 10
45 x 10
45 x 10
50 x 8

Incline Fly
40 x 12
40 x 12
45 x 10
50 x 8

Dips
BW x 10
BW x 10
+25 x 5 absolute failure

20 mins cardio

BB

Bombboy
05-18-10, 9:37 am
Reverse Row
135 x 12
175 x 10
205 x 8
225 x 8

Wide Grip Pulldowns
160 x 8
170 x 8
180 x 8
190 x 6

Low Pulley Row
155 x 12
155 x 12
155 x 12

T Bar Row
90 x 12
135 x 10
180 x 8

Deadlift
225 x 5
275 x 5
315 x 5
365 x 5

BB

Bombboy
05-20-10, 10:59 am
Seated Military Shoulder Press
135 x 10
155 x 8
175 x 8
195 x 8
215 x 4
225 x 2

Lateral Raise
30 x 10
30 x 10
30 x 10
30 x 10

Rear Lateral Raise
30 x 10
30 x 10
30 x 10
30 x 10

Dumbbell Shrug
150 x 12
150 x 12
150 x 12
150 x 12

Barbell Shrug
225 x 20
275 x 15
315 x 12
365 x 10
405 x 10 Dropset
315 x 10 Dropset
225 x 10 Dropset
135 x 10

BB

Bombboy
05-24-10, 9:51 am
Flat Bench
135 x 12
230 x 6
245 x 5
260 x 4
275 x 3
190 x 2
305 x 1
315 x 1
225 x 8
225 x 8
225 x 8

Incline Dumbbell Press
80 x 8
90 x 7
100 x 4
100 x 5

Flat Dumbbell Fly
50 x 8
50 x 8
50 x 8
50 x 8

Incline Dumbbell Fly
45 x 8
45 x 8
45 x 8
45 x 8

Dips
BW x 8
BW x 8
BW x 8

BB

Bombboy
05-25-10, 12:02 pm
Reverse Row
135 x 12
185 x 10
205 x 10
225 x 8

Wide Grip Pulldowns
160 x 8
170 x 8
180 x 8
190 x 8
200 x 6
210 x 2

One Arm Dumbbell Row
80 x 10
90 x 8
100 x 8

T-Bar Row
100 x 12
125 x 12
150 x 10

Alternating One Arm Pulldowns
90 x 5
70 x 8
45 x 12

BB

Bombboy
05-26-10, 11:12 am
Seated Military Press
135 x 12
155 x 8
175 x 8
195 x 8
205 x 6
215 x 4

Lateral Raise
30 x 10
30 x 10
35 x 8
35 x 8

Rear Lateral Raise
30 x 10
30 x 10
35 x 8
35 x 8

Dumbbell Shrug
150 x 12
150 x 12
150 x 12
150 x 15

Behind the Back Shrug
135 x 18
185 x 15
225 x 12
275 x 10

Barbell Shrug
225 x 20
275 x 18
315 x 15
365 x 10

BB

Bombboy
05-29-10, 7:00 am
As for Friday, during my last set of straight bar bicep curls I felt a sudden sharp pain in my abdomen, I completed another rep and the pain got worse. I put the weight down and felt my bellybutton was full and beneath the skin it felt "spongy". I immediately reported to the medical facility here. I was evaced via ambulance 90 minutes to the surgical unit at Camp Arifjan. The surgeon examed the area and informed me it is not life threaten and we planned the surgery for 2 June. I will report to surgery at 0730L, the procedure will most likely take place at 1000L and take approximately one hour to complete. I will be awake for the surgery as it is not major, it requires a two to three inch incision to allow the surgeon to push my intestine back inside my abdominal wall after which he will sew up the abdominal wall and depending on the size of the hole he may place a mesh screen over the area to prevent this from happening again. I will remain in the hospital overnight and should be released on Thursday morning. Recovery should take 2-3 weeks and I'll be 100%. All in all a little surgery, a new scar, and another story.

BB

mnmvilla2002
05-31-10, 5:12 am
Good lucky on the operation. Hope you get well soon and back in the gym. Just take it easy until the doctor gives you the Ok to hit the gym.

Bombboy
05-31-10, 1:10 pm
I hear that, this sucks going to the gym walking past the weights just to walk on a treadmill or hit the eliptical for an hour.

joel.recla
05-31-10, 3:01 pm
Stay strong man! The worst thing to do in the sand is give up hope, besides the tredmill aint so bad, that's where the airforce girls hangout!

mnmvilla2002
06-08-10, 6:20 am
Hey man how is the rehab going?

Bombboy
06-21-10, 11:52 am
Well its been 19 days since my surgery, finally got the doc's approval to get back at it. Went for a short 20 min run this morning felt pretty good. Followed it up with hitting the weight room this afternoon. Over the past 25 days since the hernia hit me I have lost alot of strength and stamina, fighting to get it back.

Flat Bench
135 x 12
225 x 8
245 x 6
265 x 2
245 x 4
225 x 4

Incline Dumbbell Press
70 x 8
80 x 8
90 x 5

Flat Fly
45 x 8
45 x 8
45 x 8

Incline Fly
45 x 8
45 x 8
45 x 8

Dips
BW x 8
BW x 8

Hit the elliptical immediately following my lift for 30 mins.

BB

Bombboy
06-22-10, 3:11 pm
Reverse Row
135 x 10
185 x 8
205 x 8
205 x 8

Wide Grip Pulldown
160 x 8
170 x 8
180 x 8
190 x 5

Low Pulley Row
155 x 10
155 x 10
155 x 10

T Bar Row
100 x 10
125 x 10
150 x 8

Single Arm Pulldown
45 x 10
70 x 8
45 x 8

Elliptical for 30

BB

mnmvilla2002
06-23-10, 4:56 am
Good to see you are able to get in the gym(tent) again. I hear muscle memeory comes back quick. Before you know it your strength and stamina will be back to normal. Also how is the weather down there? Last week was 120+ was so hot I didn't feel like eating but I had to do it. Keep pushing!

Bombboy
07-07-10, 5:33 am
We have been over 120 as well, with constant wind over 25 knots. Gotta love the desert.

BB

Bombboy
07-07-10, 5:38 am
Left the log at home last week, just working on form and force. Took the log back with me this week.

20 min run

Flat Bench
135 x 12
225 x 8
245 x 6
265 x 3
275 x 2 + 1 forced

Incline Dumbbell
70 x 8
80 x 8
90 x 8
100 x 4

Flat Fly
45 x 10
45 x 10
45 x 10
45 x 10

Incline Fly
45 x 8
45 x 8
45 x 8
45 x 8

Dips
BW x 8
BW x 8
BW x 8

Rope Crunch super set with Standing Oblique
180 x 25 100 x 15
180 x 20 100 x 15
180 x 20 100 x 15
180 x 20 100 x 15

Knee Raises
BW x 12
BW x 12
BW x 12
BW x 12

BB

Bombboy
07-07-10, 5:41 am
20 min run

Reverse Row
135 x 12
185 x 8
205 x 8
225 x 8

Wide Grip Pulldowns
170 x 8
180 x 8
190 x 8
200 x 8
210 x 4

One Arm Dumbbell Row
80 x 8
90 x 8
100 x 8

T-Bar Row
90 x 8
135 x 8
180 x 8

Back Hyperextention
45 x 8
45 x 8
45 x 8
45 x 8

Reverse Curl
65 x 8
75 x 8
85 x 6

Forearm Curl
10 x 10
205 x 8
225 x 8

BB

Bombboy
07-07-10, 5:45 am
Seated Military Shoulder Press
135 x 8
155 x 8
175 x 8
195 x 8
205 x 6

Lateral Raises
35 x 10
35 x 10
40 x 8 dropset 25 x 6

Rear Lateral Raises
30 x 10
30 x 10
35 x 8 dropset 20 x 8

Dumbbell Shrug
125 x 12
125 x 12
125 x 12
125 x 12
125 x 12

Behind the Back Shrug
225 x 15
275 x 12
315 x 12
365 x 12
405 x 10

Sit ups super set with side oblique crunch
BW x 25 BW x 20
BW x 25 BW x 20
BW x 25 BW x 20
BW x 25 BW x 20

Leg Lifts
BW x 15
BW x 15
BW x 15

Elliptical for 20 mins

BB

Bombboy
07-08-10, 1:20 am
15 Min Treadmill

Straight Bar Curl
60 x 10
70 x 10
80 x 8
90 x 8
100 x 5

Hamer Curl
35 x 8
35 x 8
35 x 8

Alternating Curl
40 x 8
45 x 6
50 x 5 Dropset 25 x 6

One Arm Preacher
25 x 12
30 x 10
35 x 8

Overhead Cable Double Bicept
50 x 12
60 x 10
70 x 5

Barbell Extention
135 x 12
135 x 12
135 x 12
135 x 12

Barbell Curl
225 x 8
205 x 8
205 x 8
205 x 8

BB

Bombboy
07-10-10, 12:37 am
Close Grip Bench Press
135 x 10
185 x 8
205 x 8
225 x 8

Overhead Dumbbell Extention
100 x 8
100 x 8
100 x 8

Rope Pushdowns
160 x 10
160 x 10
160 x 10
160 x 10

Cable Kickbacks
40 x 12
40 x 12
40 x 12

Dips (got in a mood)
BW x 8
+20 x 8
+50 x 8
+75 x 8
+100 x 2

BB

Bombboy
07-12-10, 4:18 am
20 min run

Leg Extentions
90 x 20
100 x 20
110 x 18

Squat
135 x 8
225 x 8
275 x 6
315 x 4
365 x 1

Straight Leg Deadlift
135 x 8
185 x 8
225 x 8
275 x 4

Leg Curl
90 x 15
100 x 12
110 x 10

Standing Calves
580 x 10
580 x 10
580 x 10

Seated Calves
315 x 15
405 x 12
495 x 12
585 x 8
675 x 5

BB

Bombboy
07-12-10, 10:15 am
Flat bench
135 x 10
225 x 8
245 x 6
265 x 4
225 x 8

Incline Dumbbell Press
70 x 8
80 x 8
90 x 8
100 x 4

Flat Fly
50 x 8
50 x 8
50 x 8
50 x 8

Incline Fly
45 x 8
45 x 8
45 x 8
45 x 8

Dips
BW x 8
BW x 8
BW x 8

Sit-ups super set with Side Oblique Crunch
BW x 25 BW x 20
BW x 25 BW x 20
BW x 20 BW x 20
BW x 20 BW x 20

Knee Raise super set with Superman
BW x 12 BW x 12
BW x 12 BW x 12
BW x 12 BW x 12
BW x 12 BW x 12

Elliptical x 30 mins post workout

Afternoon Yoga X for 45 mins

BB

Bombboy
07-13-10, 8:03 am
20 min Run

Reverse Row
155 x 10
205 x 8
225 x 8
245 x 6

Wide Grip Pulldowns
180 x 8
190 x 8
200 x 8
210 x 5

One Arm Dumbbell Row
90 x 8
100 x 8
110 x 8

T Bar Row
90 x 8
135 x 8
180 x 6

Hyperextention
45 x 8
45 x 8
45 x 8
45 x 8

Forearm Barbell Extentions
155 x 12
155 x 12
155 x 12
155 x 12

Forearm Barbell Curls
205 x 10
205 x 10
205 x 10

30 Mins Elliptical

BB

Bombboy
07-14-10, 9:43 am
Seated Military Press
135 x 8
155 x 8
175 x 8
195 x 8
185 x 8

Lateral Raise
40 x 8
40 x 8
40 x 8
40 x 8

Rear Lateral Raise
35 x 8
35 x 8
35 x 8
35 x 8

Dumbbell Shrug
125 x 8
125 x 8
125 x 8
125 x 8
125 x 8

BB

Bombboy
07-14-10, 1:58 pm
Been tweeking this over the last couple weeks, with mixed energy results today was good gonna roll with this for a bit.

0415- Thermogenic
0500- Run
possible protein shake
0545- Nitro
0600- Lift
0730/0800- PWO Shake with oats
0830- Chicken/ Apple
0900- Pak
1100- Chicken/ Veggies or Small amount of rice
1130- Flex
1230- Themogenic
1300- Peanuts (one serving)
1430- Tuna
1700- Chicken
1730- Omega
1900- Casein Protein

Body Weight 245 lbs with 20% BF

Totals- 370 g protein/ 100 g carbs/ 77 g fat