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  • 10/9/2009

    Bis/Tris

    Supersets #1
    Goal: Ezbar Curls: 1x20(40),1x15(50),2x10(60) - Ezbar Skull Crushers 1x20(40),1x15(50), 2x10(60)
    ================================================== =====
    Actual: Ezbar Curls: 1x20,1x14,1x8,1x7 - Ezbar Skull Crushers 1x20,1x14, 1x8,1x6

    Supersets #2
    Goal: DB Hammer Curls: 2x20(30), 2x10(35) - Cable Bar Pushdowns: 2x20(80), 2x10(110)
    ================================================== =====
    Actual: DB Hammer Curls: 20,16,9,7 - Cable Bar Pushdowns: 20,20,10,8


    3x Concentration Curls/Cable Reverse Pushdowns
    Concentration Curls: 8,4,2(30) / RP
    Cable Reverse Pushdowns: 11,7,5(100) / RP

    Ezbar Reverse Curls: 12,7,5(55) / RP

    Preacher Curls: 6,3,2(45) / RP

    Bench Wrist Rolls: 1x25(15),1x19(20),1x12(25)

    Abs:
    Cable Crunches: 25,21,16(125), 23(90)
    Bench Leg Lift: 16,11,9

    Cardio:
    Treadmill: 263 cals/1.85 miles/30 min/4 degree incline/walk,jog,sprint

    Great workout to start off my vacation

    Back is feeling better, but I took it easy on the abs. Upped weight on all exercises.

    Overall I feel pumped and on the way home got a good deal at Winn Dixie on meat - 13lbs London Broil for $30

    Comment


    • Originally posted by connstellation View Post
      Careful with the back. If it's a sprain, cardio will help.
      I do feel better since my cardio session

      Originally posted by BBOY87 View Post
      You may need to also take a break from the weekend ab stuff...
      Probably will tone it down a bit. Main focus right now is cardio to get rid of that belly fat.

      Comment


      • Awesome Workout!!!! Nice deal on the london broil...you going to cook it all at once or slice it up and freeze it? I have some chicken breast tenderloins thawing as we speak...

        Comment


        • Thx, it felt pretty good.

          I froze the rest of the london broil and cooked up the first 3lbs in my slow cooker.

          It's the easiest way to cook large amounts of meat and it tastes awesome.

          Comment


          • 10/10/2009

            Cardio


            Treadmill: 32 min/262 cals//2.0 miles/incline 4 degree/walk/jog/sprint

            Comment


            • 3 Month Goals

              Been thinking about attainable goals for Dec 1 which will be 3 months into my full time 4 day split.

              The first couple weeks of September were spent trying to get my weights right and shit like that and trying to decide on classic bench press or db bench.

              I'm going to break 200lbs on all 3 exercises. Looking at my progress in one month, shouldn't be any reason why not, especially for the bench press since I've only done that twice since I've started. I add about 30-40lbs a month.

              Date Bench Press Deadlift Squat
              9/1/2009 100lbs 120lbs 100lbs
              10/1/2009 135lbs 175lbs 135lbs
              Goal=================================
              12/1/2009 215lbs 235lbs 235lbs

              Comment


              • 3 Month Goals

                Been thinking about attainable goals for Dec 1 which will be 3 months into my full time 4 day split.

                The first couple weeks of September were spent trying to get my weights right and shit like that and trying to decide on classic bench press or db bench.

                I'm going to break 200lbs on all 3 exercises. Looking at my progress in one month, shouldn't be any reason why not, especially for the bench press since I've only done that twice since I've started. I add about 30-40lbs a month.

                Bench Press
                9/1/2009: 100lbs
                10/1/2009:135lbs

                Deadlift
                9/1/2009: 100lbs
                10/1/2009:175lbs

                Squat
                9/1/2009: 100lbs
                10/1/2009:135lbs

                Comment


                • Originally posted by AKSChopper View Post
                  3 Month Goals

                  Been thinking about attainable goals for Dec 1 which will be 3 months into my full time 4 day split.

                  The first couple weeks of September were spent trying to get my weights right and shit like that and trying to decide on classic bench press or db bench.

                  I would mix them up. Back when I was decently strong on bench I did dumbbell for about 6 weeks then switched.

                  I'm going to break 200lbs on all 3 exercises. Looking at my progress in one month, shouldn't be any reason why not, especially for the bench press since I've only done that twice since I've started. I add about 30-40lbs a month.

                  Bench Press
                  9/1/2009: 100lbs
                  10/1/2009:135lbs

                  Deadlift
                  9/1/2009: 100lbs
                  10/1/2009:175lbs

                  I guarantee you could pull 225 on deads for at least one rep right now. Just fucking grab that bar as hard as you can, bend at the knees, keep the back flat, and drive through the floor man!!!

                  Squat
                  9/1/2009: 100lbs
                  10/1/2009:135lbs

                  Good job thus far! Setting attainable goals is the best way to do it!

                  Comment


                  • Yeah I'm sure I could break 200lbs on all right now for one rep.

                    But I'm thinking in terms of my heavy sets for those that are 5x5...

                    Good point about switching up on the bench...

                    Comment


                    • Looking good man..you're working pretty hard, for a Right winger .

                      Keep up the good work!
                      “War is peace.
                      Freedom is slavery.
                      Ignorance is strength.”
                      ― George Orwell

                      Comment


                      • LOL, us right wingers need to bulk up for the upcoming revolution

                        Comment


                        • 10/12/2009

                          Legs

                          Barbell Squats: 2x15(105,115), 1x10(125), 2x5(165)3x5(185) 1x15(115) PR
                          Leg Press: 5x5(340)PR
                          Stiff Leg Deadlifts: 1x15(115), 7,7,6(145)PR
                          Standing Calf Raise: 30,25,17(135)PR
                          Seated Calf Raise: 25,18,16(125)PR

                          Cardio:
                          Treadmill: 300kcals/2.03 miles/32.40 minutes

                          Great workout today, feel like Superman. Tore up the squats with ease, will be adding 20lbs on all for next Monday

                          Got PRS on all exercises and then finished it off with cardio session.

                          Comment


                          • Good job on those PR's, now EAT!
                            Turn the other cheek and I'll break your fucking chin.

                            Comment


                            • Thx bro ==== finished eating about an hr ago

                              Post workout:
                              15 min after: 40 grams protein powder
                              45 min after: 4 oz lean london broil, 6 egg whites/1 whole egg, 1 english muffin

                              Comment


                              • Originally posted by AKSChopper View Post
                                10/12/2009

                                Legs

                                Barbell Squats: 2x15(105,115), 1x10(125), 2x5(165)3x5(185) 1x15(115) PR
                                Leg Press: 5x5(340)PR
                                Stiff Leg Deadlifts: 1x15(115), 7,7,6(145)PR
                                Standing Calf Raise: 30,25,17(135)PR
                                Seated Calf Raise: 25,18,16(125)PR

                                Cardio:
                                Treadmill: 300kcals/2.03 miles/32.40 minutes

                                Great workout today, feel like Superman. Tore up the squats with ease, will be adding 20lbs on all for next Monday

                                Got PRS on all exercises and then finished it off with cardio session.

                                A PR on every exercise!!! Awesome man...and killer cardio!

                                Comment

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