Get Huge Or Get Lost

[ZyklonB]

Still at the program, but sometimes I get sick of posting on so many freaking forums...INTERNET OVERLOAD.

Anyway, I finally got signed up at a good gym since the home deal wasn't cutting it anymore.

8/31/2009
Monday (Legs/Calves)
Squats: 2x15, 1x10(), 5x5(), 1xMAX 13 reps - Need more weight
Leg Press: 5x5 (110) - Need to increase weight big time
Stiff Leg Deadlifts: 1x15(80), 3x10,8,7(120)
Standing Calf Raise: 3x30,24,18(65)

[BIG BRI]

10/8/2008
Diet for the day

8am: 3 whole eggs scrambled + .5 cup oatmeal
10am SHAKE: 35g Whey Protein with 1 tablespoon of All Natural PB
12pm: 8oz. of lean steak, large bowl of romaine with EVOO
2pm: SHAKE: 35g Whey Protein with 1 tablespoon of All Natural PB
4pm: 8oz chicken with 1 cup of green vegetables
6pm: 8oz. shrimp with 1/2 cup of cashews


Totals
Calories: 2200
Protein: 220
Carbs: 70
Fat: 80

the carbs are way to high if you are following the palumbo diet.

[ZyklonB]

Thanks for noticing... I adjusted a while back to the following Totals per Meal:

Protein: 25-30
Carbs: <10
Fat: <10

[ZyklonB]

9/1/2009

Chest/Delts

DB Bench Press: 2x15(15,20), 1x10(30), 5x5(40), 1x15(20) + 5lbs on all, +10lbs on 5x5
Flys: 3x10(25) + 10lbs on all
Standing Bar Press: 2x15(20,30), 1x6(40), 1x4(50), 1x3(60)
Upright Barbell Delt Rows: 1x15(45),1x6(85),1x4(85),1x3(85) -5lbs on all

Abs
Captains Chair Leg Raise: 3xMax(20,20,18)
Bench Reverse Crunch: 3xMax (30,25,20)

[ZyklonB]

9/2/2009

Cardio
40 min walk/jog

[ZyklonB]

9/3/2009

Back/Traps

Deadlifts: 2x15(65,75), 1x10(85), 5,4,3,3,2(115), 1x11(85)
Bent rows(Wide): 1x15(65), 5,5,4,4,3(95)
Barbell shrugs: 7,6,6,6(95)
Hammer Strength ISO Lat DY Row: 1x15(90), 5,4,3,3,2(110)

Abs:
Captains Chair Leg Raise: 3xMax(26,25,22)
Bench Reverse Crunch: 3xMax (30,26,21)

My hardest workout of the week, for some reason my back and traps are weak as hell. But I'm sure overtime they'll get better.

For my last exercise, it's usually Bent Rows Close Grip, but I opted for the Hammer Strength Rows b/c I was having a rough time getting a good grip on the bar.

Anyone know if the machine pretty does the same muscle group as using the bar for rows?

[godstrength]

Awesome thread...

Dude your avi rules!

____________________
All American EFX http://www.aaefx.com/dev/index.shtml
PRRS/FDFS: www.prrsdvd.com
http://godstrengthbodybuilding.blogspot.com/

[ZyklonB]

Thx bro!

[YukonCrazy]

It is nice to have you posting in your journal again.

I am your Forum Leader here, if you have any questions or concerns, let me know.

I hope you keep posting in this more consistantly. Keep it up!

[ZyklonB]

Thanks!

[ZyklonB]

Yum...home cooked dinner.

2 Marinated Chicken Breast
1 cup mixed veggies
1/2 cup mashed red potatos
32oz H20

[ZyklonB]

9/4/2009

Bis/Tris

BB Curls: 1x15(25), 8,6,5,4(35)
Dips: 3xMax (20,13,7)
Decline DB Curls: 1x15(20), 5,4,3(25)
SS: Pinwheel DB Curls(25) - 7
Push-downs: 10,10,9,7(50)
SS: Close Grip Bench Press - 18(45)

Abs

Captains Chair Leg Raise: 3xMax(30,26,23)
Bench Reverse Crunch: 3xMax (33,27,22)

Cardio
Bike - 3 miles - 15 minutes - Super fast spinning - Puked after

Great workout and great way to go into the weekend and two days off from lifting.

[ZyklonB]

9/5/2009

Cardio: 2 mile fast walk/jog w/ dog and wifey

Abs:
Reverse Crunches
Vertical Crunches
Scissor Kicks

[BIG BRI]

9/3/2009

Back/Traps

Deadlifts: 2x15(65,75), 1x10(85), 5,4,3,3,2(115), 1x11(85)
Bent rows(Wide): 1x15(65), 5,5,4,4,3(95)
Barbell shrugs: 7,6,6,6(95)
Hammer Strength ISO Lat DY Row: 1x15(90), 5,4,3,3,2(110)

Abs:
Captains Chair Leg Raise: 3xMax(26,25,22)
Bench Reverse Crunch: 3xMax (30,26,21)

My hardest workout of the week, for some reason my back and traps are weak as hell. But I'm sure overtime they'll get better.

For my last exercise, it's usually Bent Rows Close Grip, but I opted for the Hammer Strength Rows b/c I was having a rough time getting a good grip on the bar.

Anyone know if the machine pretty does the same muscle group as using the bar for rows?

nice work in here man!! puking after a workout is hardcore!!!

is it a high row machine or low row?

high row hits your upper lats and traps mostly and low rows gets your lower back mostly

[ZyklonB]

Yeah puking was a flashback from running intervals. My coach would tell me if I wasn't puking I wasn't going hard enough

Not sure exactly what the machine was hitting, I believe it was upper lats. Thinking also it depends on if you use over or underhand grip.

Here's a pic and if anyone knows more, I'm glad to hear it

http://www.adpost.com/us/?db=us_heal...h+exercise+equ