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  • #31
    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)

    Comment


    • #32
      Originally posted by blitz2311 View Post
      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.

      Comment


      • #33
        Thanks for noticing... I adjusted a while back to the following Totals per Meal:

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

        Comment


        • #34
          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)

          Comment


          • #35
            9/2/2009

            Cardio
            40 min walk/jog

            Comment


            • #36
              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?

              Comment


              • #37
                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/

                Comment


                • #38
                  Thx bro!

                  Comment


                  • #39
                    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!
                    All Posts are for Entertainment only.

                    Start a Training Journal Today!

                    Comment


                    • #40
                      Thanks!

                      Comment


                      • #41
                        Yum...home cooked dinner.

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

                        Comment


                        • #42
                          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.

                          Comment


                          • #43
                            9/5/2009

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

                            Abs:
                            Reverse Crunches
                            Vertical Crunches
                            Scissor Kicks

                            Comment


                            • #44
                              Originally posted by blitz2311 View Post
                              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

                              Comment


                              • #45
                                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

                                Comment

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