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  • Legs (201.0)

    Nice.

    Out in Chicopee Golds:

    Squats
    bar x 15
    135 x 3
    225 x 3
    315 x 3
    405 x 2, 2
    *better than last week since I only got 1. Easier warming today though too. But regardless, they felt better.

    Precor Super Squat (facing out, harder way)
    1 x 15
    2 x 15
    3 x 15

    45 degree sled (seat all the way up, feet out wide)
    1 x 15
    2 x 15
    3 x 15
    4 x 15

    Lying leg curl
    70 x 15
    90 x 12
    110 x 10, 10

    Seated calf
    25 x 15
    50 x 15
    75 x 15
    100 x 10

    and that was it.
    I was actually pretty happy with that day. The 15s were out of my "comfort zone".
    Had a bag of microwave rice and fish oz of ground turkey at about 11:40 and trained at about 2pm. I felt empty by the end of training.

    Comment


    • Chest (202.0)

      Bench
      bar x 25
      135, 185, 225, 275 and 315 all for 1 set of 3 reps
      225 x 15

      Inc HS press
      1 x 15
      2 x 15
      3 x 8, 8, 8

      pec dec
      50 x 15
      80 x 15, 15, 15

      Inc smith press
      90 x 10, 25, 17
      *the first set was supposed to be all out but the phone started ringing. ugh!

      Pretty good day though. I "could" let the 315 x 3 get me down but I'm going to fight through it and focus on the goal.

      Comment


      • How is the weight loss going?
        TEAM QUADRO!!!
        TEAM WOLF!!!

        Comment


        • Pretty well actually.
          The last couple days seems like a little plateau but I had BIG salads as my last meal and always weigh heavier the following morning. So I am expecting a decent drop the next couple days.
          I need about 4 more pounds for my dietbet thing online and then I can ease up a bit and focus on better workouts regardless of "weight".

          Comment


          • Back (201.2)

            cardio at home on the treadmill about 7:45am
            started at 2.5 mph flat.
            increased incline 1% every minute to 12%
            then increased speed each minute until 3.0 mph
            then cooled off for 2 minutes and done.
            20 minutes total.

            Back at 10:30am

            barbell rows
            bar x 20
            95 x 15
            145 x 10
            195 x 5
            245 x 10 sets of 5 reps

            deadlifts with the quarters
            245 x 10 sets of 5 reps

            HS iso pulldown (underhand, single arm)
            1 x 5 sets of 10 reps

            Super set barbell shrugs with 135 and Nautilus ab machine with 80
            5 sets of 20 shrugs and 10 crunches

            Excellent day of training.
            Rough day at home. My lil man is going through a little rough patch where he misses us real bad all day. Makes himself sick and even tried to come home from school today Awful feeling.

            Comment


            • Cardio (201.4)

              no weights today so I hit the treadmill at the gym.
              60 minutes
              intervals
              level 20
              3.0 mph
              541 calories

              Comment


              • Originally posted by tjoe View Post
                cardio at home on the treadmill about 7:45am
                started at 2.5 mph flat.
                increased incline 1% every minute to 12%
                then increased speed each minute until 3.0 mph
                then cooled off for 2 minutes and done.
                20 minutes total.

                Back at 10:30am

                barbell rows
                bar x 20
                95 x 15
                145 x 10
                195 x 5
                245 x 10 sets of 5 reps

                deadlifts with the quarters
                245 x 10 sets of 5 reps

                HS iso pulldown (underhand, single arm)
                1 x 5 sets of 10 reps

                Super set barbell shrugs with 135 and Nautilus ab machine with 80
                5 sets of 20 shrugs and 10 crunches

                Excellent day of training.
                Rough day at home. My lil man is going through a little rough patch where he misses us real bad all day. Makes himself sick and even tried to come home from school today Awful feeling.
                You don't think it's better to wait longer between cardio and training?
                TEAM QUADRO!!!
                TEAM WOLF!!!

                Comment


                • I just have to do whatever my schedule allows. The good thing was I had plenty of time for a meal in between.

                  Comment


                  • Shoulders (200.2)

                    almost time to turn in my man card....

                    Log (clean every rep)
                    150 x 3
                    160 x 2
                    170 x 3
                    180 x 3
                    190 x 3
                    200 x 3
                    210 x 3
                    Man I forgot how rough these are! LOL

                    Z Press with 50% of what I used on the log
                    105 x 3 sets of 15 reps
                    was brutal

                    db side laterals
                    20s x 10
                    30s x 3 sets of 10 reps
                    I let them come to the front for a bit of extra range and motion.

                    Cable crunches
                    100 x 3 sets of 15 reps

                    and that was it.

                    So a nice new low today. However I should note the zero carbs yesterday and the 60 minutes of treadmill. Since I hit the weights today I did have 80g of oatmeal in my shake before training and 40g of dextrose after.
                    I only have 1 week left for this dietbet so if it's looking close then ALL carbs will be out next week.

                    Comment


                    • Awesome, dropping weight nicely... You got it
                      Training Log

                      Comment


                      • Originally posted by CMC191 View Post
                        Awesome, dropping weight nicely... You got it
                        Thanks man. It'll be close but I think so. How you been?

                        Comment


                        • Been good. Still training hard, eating is fine too. Not very much time to put effort into logging my journal. I think us two were the only ones logging anyways lol. Im down to around 225 in the mornings now, just trying to drop some % bf before spring right now
                          Training Log

                          Comment


                          • Arms (200.8)

                            Alt db curls
                            20s x 15
                            30s x 15
                            40s x 12
                            50s x 10, 10, 10

                            Reverse grip smith
                            90 x 15
                            140 x 15
                            180 x 10, 10, 10

                            Barbell curls
                            45 x 15
                            65 x 12
                            85 x 8
                            105 x 8, 8, 8

                            Seated OHExt, ez bar, close grip
                            70 x 15
                            90 x 12
                            110 x 10, 10, 10

                            Preacher curls, ez bar close
                            40 x 20
                            60 x 15
                            80 x 8, 6
                            60 x 12

                            V bar press downs (lighter stack)
                            70 x 20
                            110 x 15
                            150 x 12, 12, 12

                            rev grip curls
                            40 x 15, 15, 15

                            parallel bar dips
                            me x 15, 15, 15

                            big day. almost 2 hours right there. I could have done some super sets and sped it up a bit but I had the time today so I just focused on each move one at a time.

                            No carbs before training today but I did have my 40g of dextrose after training. I am itching for a cheat meal tonight but I am in my final week of this diet bet and don't want to mess with it being this close...

                            Comment


                            • Legs (200.4)

                              Snowing. Shoveling. Zero umph to head to the gym.
                              Up early to bring Sarah to school... which was cancelled once we got there of course... didn't sleep well... blah, blah, blah

                              Hammer strength V-Squat
                              empty x 10
                              1 x 10
                              2 x 10
                              3 x 10
                              4 x 10
                              5 x 10
                              6 x 5
                              and that was it. I was going to do reads and say F that. I got a little video of the last 3 sets but I dunno if it's "uploading" properly. If so will post later.

                              Comment


                              • S.O.B. !!!

                                200.4 again!
                                granted I had a few carbs yesterday but nothing big. I plan on doing some cardio today and we have a storm coming in this week that should be could for several hours of clean up time... yippee.

                                Comment

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