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  • #61
    Originally posted by nycmil View Post
    Yes. I'll be taking in 5-10 gm of creatine 2-3 times per week compared to the same amount approximately 1.5 months. A bottle of creatine last me about me almost a yr.
    No harm in increasing that amount if you wanted to, 5-10g per day is fine and not an excessive or dangerous amount at all mate.

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    • #62
      01-10-2013

      Visited a gym that rarely to go. It has improved since the last time I was there, but the free weights area is still too cramped. Had some nice looking females

      BB Clean/Press (Fat Gripz): 135#- 2, 2, 2, 1, 2, 2, 2 reps .... floor was super unlevel, had to focus on balance
      Pull Ups (weight harness): BW- 5 reps, 50# DB- 2x4, 60# DB- 3x3, 70# DB- 3x2, 80# DB- 2 singles
      Leg Press (TG): 240#- 30 reps, 300#- 25 reps, 360#- 15 reps, 420#- 11, 10 reps .... 1st time using this machine
      Dips: BW- 8x5 .... 1st time doing dips since car accident 2 yrs ago
      Calf Raise Machine: 160#- 15 reps, 220#- 3x10
      Standing Crunch Machine (FM): 10 bricks- 25 reps, 15 bricks- 2x8 .... 1st time using machine. I liked it, but think I tweaked my back
      DB 1 arm Rows: 100#- 3x10 each arm
      Cable Rear Kickback: 60#- 4x15 each leg
      2 DB Swings: holding pair of 25# DBs- 4x17
      Standing Cable Rows to Neck: 110#- 13 reps, 130#- 2x8, 140#- 7 reps, 150#- 6 reps

      Comment


      • #63
        Puttin' in work there bro, nice!
        https://www.facebook.com/DavidLeesMPD
        https://www.facebook.com/Ripped2ShredsPhysiques

        Comment


        • #64
          01-14-2012

          Tweaked lower back over weekend deferred to caution

          Rows (HS chest supported): 2 plates + 10 #- 6x5
          BB Curls/Rev Military Press: 95#- 13 reps, 115#- 5, 4 reps, 135#- 3, 1, 3, 2, 2 reps
          DB Step Ups (low bench): BW- 8 steps, pair of 65# DBs- 11 steps, pair of 80# DBs- 7, 7, 6, 6, 5, 5, 5 steps each leg
          Seated Leg Curls (LF): 130#- 21, 16, 16, 13 reps
          Seated Dip Machine (LF light mach): 9 bricks- 23 reps, 12 bricks- 11, 8, 7, 6 reps
          1 arm Pulldowns: 70#- 17 reps, 90#- 15 reps, 110#- 13 reps, 130#- 11 reps each arm
          Hanging Knee Raise: 45# DB between feet- 5, 6, 6, 6, 6, 4 reps ..... superset with SA Pulldowns
          SA Pulldowns: 100#- 17 reps, 120#- 13, 12, 11 reps ....... superset with Hanging Knee Raise
          Lateral Monster Walks (3 sets) and N Squats (1 set) .... done to kill time , gym was closing

          Comment


          • #65
            01-17-2013

            Cable Squat/Row: 200#- 15 reps, 200# + 45# plate- 2x12, 200# + 90# plate- 8, 8, 8, 10 reps
            DB 1 arm Clean/Press: 100# DB- 5 alternating reps each arm ..... waiting for machine
            DB Seated 1 arm Hammer Curl/Press: 45# DB- 7 reps, 55# DB- 5 reps, 60# DB- 5 reps each arm
            DB Seated 1 arm Cleans (no press): 30# DB- 10 reps, 40# # DB- 3x5 ..... focused on form
            Close Grip Press (smith): 1 plate/side- 11 reps, 2 plates/side- 5x5, 2 plates + 25# plate/side- 3x2 ...... lockouts (partials), elbows/upper arm pressed into side .... always used elbows out in the past
            Anchor Lunges: heavy tubing- 6x11 each leg
            Duck Walks: med thera bands + 45# plate- 6x trips to/from
            Elevated Rev Planks: 45# plate- 70 sec hold, 45# + 25# plates- 3x30 sec holds
            Pulldowns (wide parallel handles): 170#- 11, 10, 10, 7 reps
            OH Shrugs (snatch grip): 75#- 2x15

            Comment


            • #66
              You do a lot of interesting movements. Or should I say a bunch of shit I couldn't do. haha
              413/330/512 1255lbs@220 APF raw

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              • #67
                01-21-2013

                I was supposed to Front squats, but ended up doing light deadlifts. I walked 2.5 hours earlier and my hamstrings were kinda of dodgy.

                BB Deadlifts (Fat Gripz): 185#- 3x5
                BB Deadlifts + bands: 225# + pair of mini monsters- 2x3, 225# + pair of light bands- 5x2
                BB Snatch Deadlifts: 135#- 7 reps, 185#- 2x3
                BB Rev Military Press: 155#- 6 reps, 175#- 2x3, 185#- 4 singles .... done from rack, instead of floor to overhead
                DB Decline Pullovers: pair of 30# DBs- 17 reps, pair of 40# DBs- 3x8
                Standing Hip Flexion: 35#- 4x15 each leg
                Leg Curls (LF): 65#- 22 reps, 95#- 3x10, 110#- 10 reps, 125#- 4x4 ..... light because of legs
                Cable Rows (V handle, Fat Gripz): 100#- 15 reps, 150#- 8 reps, 180#- 4, 5, 4, 4 reps
                Cable Anchor Lunges (FM): 10 bricks- 12 reps each leg, 13 bricks- 10, 10, 8, 10, 10, 10, 10 reps each legs
                Seated Dip Machine (icar): 9 bricks- 8, 8, 8, 7, 6, 7 reps
                BB Front Squats holding Oly barbell in rack position for time, no squat: 5x 30 sec holds

                Comment


                • #68
                  01-25-2013

                  Crappy weight session (arrived late and rushed, bunch of tards curling in the only rack, and major shit with my keys)

                  DB 1 arm Snatch (full squats): 45# DB- 7 reps, 55# DB- 7 reps, 65# DB- 5 reps, 70# DB- 2x5, 75# DB- 2x3 each arm
                  Jammer Pick Ups: 3 plates- 4 reps, 3 plates + 25- 4x2, Jammer Pick Ups w/ Shrugs: 3 plates + 25- 2x15
                  Close Grip Press (smith): 1 plate + 25- 10 reps, 2 plates- 5, 3, 3, 3, 2 reps .... should have done before snatches and pickups
                  Cable Anchor Lunges (FM): 13 bricks- 7x10 each leg
                  Cable Upright Rows: 7 bricks- 30 sec hold, 10 bricks- 2x 30 sec holds, 10 bricks- 17 reps
                  Seated Diagonal Lift: 25#- 15 reps, 35#- 13, 10, 13 reps each side
                  Seated Leg Curls (LF): 110#- 25 reps, 150#- 11, 8, 8, 6 reps
                  Last edited by nycmil; January 25, 2013, 12:05 PM.

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                  • #69
                    Originally posted by Diabetic Muscle View Post
                    You do a lot of interesting movements. Or should I say a bunch of shit I couldn't do. haha
                    Was just thinking that! What's an anchor lunge?

                    2.5hrs sure is a big walk, where did that take you?

                    Comment


                    • #70
                      Anchor lunges are lunges done with a band anchored to something. Name to differential from lunges with bands around ankles which most people call lunges with band

                      The long walk was basically a big square. I walked to a store that closed early on sunday, and decided to walk to another one. That added an hour to my walk.

                      I'm 44 yo more interested in athletics than bodybuilding. That the reason for my exercises and the tag line sorta bodybuilder

                      Comment


                      • #71
                        01-28-2013

                        Strength faded towards to end. I had some coffee going to gym and sipped on 1 qt (4 bags of green tea w/ 1.25 scoops of protein) while training, but did not food 12 hrs before
                        DB Push Press ( clean DBs, full ROM squats, touch DBs overhead): pair of 70# DBs- 8 reps, pair of 80# DBs- 3x5, pair of 85# DBs- 3x3
                        Cable Squat/Rows: 200#- 15 reps, 200# + 45# plate- 13 reps, 200# + 90# plates- 2x8
                        DB Upright Rows (alternating sides): pair of 55# DBs- 3x10 ...strict reps
                        Sissy Squats (DB in harness): BW- 12 reps, 55# DB- 12 reps, 75# DB- 10 reps, 95# DB- 2x10 .... eased into these after a few months, due to stress fracture in shin
                        Cable Woodchopper (light stack): 60#- 10 reps, 80#- 10 reps, 100#- 10 reps each side
                        Cable Rear (leg) Kickback: 60#- 4x15 each leg
                        Lying Pullover/Crunches: 50# short bar- 5x7
                        Hise Shrugs: 100#- 3x17, 130#- 11 reps .... done on cybex, instead of BB because on injury
                        DB Hanging Knee Raise: 45# DB between feet- 5, 5, 5, 5, 3, 3 reps ..... one of them days
                        Kneeling Pulldowns (crossover): 150#/side- 3x7


                        P8070227.jpgP8070225.jpg205.5 #

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                        • #72
                          01-31-2013

                          Landmine Pick Ups: 3 plates- 6 reps, 3 plates + 25#- 4x4
                          BB Clean/Press: 135#- 1 rep, 155#- 1 rep, 175#- 6 singles ..... done while waiting
                          Cable Lunges: 100#- 15 reps, 140#- 13 reps, 170#- 11 reps, 200#- 4x8 each leg
                          Seated Diagonal Lifts: 35#- 3x11
                          Pulldowns (icarian, wide- parallel grip): 150#- 13 reps, 180#- 5x5, 200#- 3, 2, 2 reps
                          DB Rev Lunges: pair of 40# DBs- 6x7, pair of 50# DBs- 4x6 each leg ...... superset with Saxon SB
                          Saxon Side Bend: 25# plate- 3x8
                          Leg Curls (icarian): 110#- 20 reps, 130#- 13 reps, 150#- 11 reps, 170#- 8 reps, 190#- 2x4
                          Rope Row to Neck: 100#- 20 reps, 130#- 13 reps, 160#- 2x8
                          Cable 1 arm Hammer Curl (gripper): 50#- 3x10 each arm
                          Cable 1 arm Pushdown (gripper): 60#- 3x8 each arm

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                          • #73
                            02-04-2013

                            DB Push Press (full ROM squat, touch DB overhead): pair of 80# DBs- 5, 5, 4, 4, 4, 3 reps
                            DB SLDLs: pair of 80# DBs- 4x7
                            Pull Ups (weight harness + DB): BW- 10 reps, 45# DB- 5 reps, 55# DB- 2x4, 65# DB- 3x3, 70# DB- 4x2
                            Cable Standing Chest Press (1 arm): 60#- 10 reps, 70#- 2x10, 80#- 2x10 each arm
                            Cable Row (UH pull apart handles): 140#- 12 reps, 170#- 10, 8, 8 reps
                            Leg Press: 2 plate/side- 73 reps, 3 plates + 25#- 2x25, 4 plates- 15 reps ...... light and lots of reps
                            Cable 1 arm Hammer Curls (gripper): 60#- 3x10 each arm superset
                            Cable 1 arm Pushdowns (gripper): 60#- 3x10 each arm superset
                            Cable Rear Kickback: 60#- 4x15 each leg .... superset with GMs
                            Good Mornings (bands): mini + mini monster bands- 3x10 .... superset with KBs
                            DB 1 arm Clean/Press: 90# DB- 7 singles each arm ..... was done with workout, hanging out with
                            Last edited by nycmil; February 5, 2013, 01:06 PM. Reason: mistake

                            Comment


                            • #74
                              02-04-2013

                              DB Push Press (full ROM squat, touch DB overhead): pair of 80# DBs- 5, 5, 4, 4, 4, 3 reps
                              DB SLDLs: pair of 80# DBs- 4x7
                              Pull Ups (weight harness + DB): BW- 10 reps, 45# DB- 5 reps, 55# DB- 2x4, 65# DB- 3x3, 70# DB- 4x2
                              Cable Standing Chest Press (1 arm): 60#- 10 reps, 70#- 2x10, 80#- 2x10 each arm
                              Cable Row (UH pull apart handles): 140#- 12 reps, 170#- 10, 8, 8 reps
                              Leg Press: 2 plate/side- 73 reps, 3 plates + 25#- 2x25, 4 plates- 15 reps ...... light and lots of reps
                              Cable 1 arm Hammer Curls (gripper): 60#- 3x10 each arm superset
                              Cable 1 arm Pushdowns (gripper): 60#- 3x10 each arm superset
                              Cable Rear Kickback: 60#- 4x15 each leg .... superset with GMs
                              Good Mornings (bands): mini + mini monster bands- 3x10 .... superset with KBs
                              DB 1 arm Clean/Press: 90# DB- 7 singles each arm ..... was done with workout, hanging out with
                              Last edited by nycmil; February 5, 2013, 01:05 PM. Reason: mistake

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                              • #75
                                02-07-2013

                                DB 1 arm Clean/Press: 90# DB- 3 singles, 100# DB- 7 singles each arm
                                DB 1 arm Snatches ( full squat): 55# DB- 6 reps, 65# DB- 6 reps, 70# DB- 6 reps, 75# DB- 2x5 each arm
                                DB Sissy Squats (weight harness): BW- 11 reps, 90# DB- 3x10
                                BB Clean (then press OH for reps): 155#- 6, 5 reps, 175#- 5 reps, 185#- 2x3
                                Elevated Cable Rows: 110#- 13, 13, 11, 10 reps .... top 3 hardest row variation, use around half normal weight
                                Seated Leg Curls (LF): 110#- 21 reps, 150#- 6, 5, 5, 5, 5, 5 reps
                                Seated Cable Crunch: 84#- 12, 10, 8 reps .... superset with curls
                                DB Curls: pair of 55# DBs- 3x5
                                Close grip Pulldowns (UH, pull apart handles): 120#- 8 reps ....... gym closed, got there late
                                Did some high reps at home later and 90 min walk before the storm (Fri)

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