Results 16 to 30 of 69
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12-04-2012, 11:50 PM #16
100% off day yesterday. But for today, here we go...
High Rep Leg Trasher!
stagger stance smith squats
1 plate per side 20 reps, 10 per leg......10 sets....200 reps baby!! 1 minute rest between sets to!
seated calves // kneeling cable crunch
3x30 // 3x20
single leg horizontal press
3x20 per leg
standing bw calf press // swiss ball crunch
3x30 // 3x20
leg extensions // seated leg curls
3x25 each
5 minutes bike.....foam roll, stretch, done!! crazy sick pump from this bad boy!
I am going to feel this like a mo-fo tomorrow no doubt about that. But I look forward to it in a sick kind of way I suppose.
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12-05-2012, 09:30 AM #17
200 reps of anything will destroy you...never mind squats! Holy shit! Nice work!
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12-07-2012, 12:58 AM #18
Yesterday was back and chest but never had time to post it up by the time I got home and got some work stuff finished, family phone calls done, and meals prepped for today.....it was a solid lift thats for sure but let me get right to todays session....arms!
db seated shoulder press (60 sec timed rests here, no time kept for other lifts, all by feel)
40x8
45x8
50x8
55x4(6 sets)
machine shoulder press drop set series
90-50lbs with -10lb drops every set untill 8 reps could not be reached
upright smith rows
3x12 with 1 sec pause at top of each rep
1 tri-plex finisher of each, unilateral side db raise, front raise and bilateral rear delt raise, all with 15lb
bb ez curl // reverse tricep machine pad press downs
3x10 each
db alt hammer curls // bw tricep skull crusher on stationary smith bar
3x10-12 each
preacher machine curl // tricep extension machine
2x15-20 each
This felt good tonight! Took a mix of NO-Xplode and AminoX together from the very start of workout session right to the end. Had not used this or any other pre/intra workout supps in many months until tonight. I must be pretty responsive to the stuff cause I hand tingles, pumps and energy unlike I had in a while and this from a guy who normally has that going pretty well as it is...
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12-09-2012, 08:20 PM #19
Saturday Legs:
deadlifts, sumo style
225x8, 3 sets
275x6, 3 sets
315x4, 3 sets
405x2, 3 sets
seated claves
3x20
leg press, medium stance (add 25lbs per set and rest only 30 seconds)
20 reps (300 pounds + sled weight)
18 reps
16 reps
14 reps
12 reps
bb shrugs
3x20 @ 185lbs
seated leg curl // leg extensions
3x20 each
3x15 kneeling cable crunch
Todays Chest Back Sessions
Hammer incline press // hammer mid row
5x12,10,8,8,8 for each machine
hammer wide press // hammer high-low row
4x8 each
db flat press // hammer high pull down
4x6 each
pec deck fly // rope cable face pulls
3x12 each
db pull overs // most muscular cable cross overs (high rep finishers)
3x15 and 25 respectively
Also did 40 minutes LISS cardio via treadmill both mornings this weekend.
No photo updates this weekend as my roommate was out of town this weekend so no go there. I did do my weight and body comp as usual. We were at 189.6lbs and 10%. Noticed last night my typical "going out coat" is fitting a bit looser then normal in just the 9-10 days since I last wore it out. Cant let the fear of "small man syndrome" get to my head yet. 7 weeks to go, keep calm and push on!
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12-11-2012, 01:34 AM #20
A very long 11 hour day at work today with 2 hours spent at Pass office to get an outside contractor on base to assemble some equipment for our ship......what a waste of my life that was!!
Anyway.....got home at 645.....grabbed my supps, my post lift meal, gym bag and back out to the gym for a whirlwind arms workout....
seated machine shoulder press (cuffs a bit tender today so playing it safe)
15,12,10....work sets....100lbsx8 reps, 4 sets
cable side lateral raises
3x12 each arms
rear pec deck fly
3x12
preacher curl machine
4x12 reps
machine tricep extensions
4x12
Kneeling cable crunches
3x20
No super sets today, just focused, concentrated straight sets with a great mind-muscle feel going start to end. Thank god for my pre workout/in workout supps today as it was going on 3 hours by the time I got rolling in the gym but still felt good as ever to hit the iron hard!
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12-15-2012, 09:21 PM #21
OK so been really busy this past few days and thus no posting.
Wednesday work day and divisional holiday party after work till 9pm then packing for next day.
Thursday all day holiday party for 1600 people at Westin Seattle and thenparty that night 5-11pm
Friday, stayed the night at hotel and spent Friday in Seattle xmas shopping for the family and then dinner with friends that night....back home at 7pm.
Off Thursday, just cardio only and workout yesterday.....adjusted split...see below:
Friday chest, shoulders triceps, abs
decline smith bench press
4x8
incline machine press
4x8
seated bb shoulder press
4x10
side cable laterals
3x12 each
rear pec deck fly
3x12
cable most muscular cross overs
3x12
supine db tricep extensions
3x10
vbar tricep cable press downs
3x12
kneeling cable crunches
3x20
ab coaster lower abs (what the hell, why not?)
3x20
Today:
Weigh in at 192.5lbs. 4 weeks down and 7 more to go for Feb 9th show time in LA!
AM fasted- 30 mins cardio, (5 min warm up, 5 min cool down and 20 mins bike HIIT)
3pm - back, biceps, traps
hammer horizontal row
4x10
hammer high pull
4x10
hammer high low row
4x8
cable-rope face pull
3x12
seated db shrug
4x15
bilateral db curls
3x10
hammer preacher curl machine
3x8
unilateral rope cable curl
1x20 each
Thats a wrap for now folks! Only 4 days left tomorrow up here in WA state before making the flight back to Wisconsin for 11 days of leave and time with family back home!
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12-18-2012, 01:38 AM #22
Off day yesterday to rest up. Kept carbs low and just took the day 100% off.
Today back at it hard with legs...
front squats, wide stance
135x10, 2 sets
155x8
185x6
225x2
245x2
255x1, 2 sets
185x6, 2 sets
BB RDL
135x10, 2 sets
185x10
225x8
275x6
315x4
185x6
composite leg press
245 added pounds plus carriage 4x20, close stance
seated calf press
4x10
unilateral leg curls standing // unilateral leg extensions
2x12-15 each to failure
foam roll, pnf stretch, done!
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12-20-2012, 01:34 AM #23
Tuesday chest, shoulders, triceps.....here she be:
flat db press
65x8
75x6
85x3, 3 sets
hammer decline press
4x8 @ 2 plate per side
hammer shoulder press
4x10 @ 1 plate per side
hammer incline press
2x10 @ 1 plate a quarter per side
cable side laterals
3x12 each
seated hammer tricep press downs
4x15, 12, 10, 10
cable cross overs
2x12
bodyweight skull crushers on smith bar set at chest level
2x12
felt it good today let me tell ya!
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12-20-2012, 01:40 AM #24
wednesday back, biceps, traps.....last workout in seattle till 2013!! heading back to madison wisconsin tomorrow night if the weather cooperates for me. twin cities may get nailed with serious snow and that could change my plans quick! will see...
tbar rows
70x20
105x15
140x12
175x10, 2 sets
bw chin ups palms facing in
5x6
1 all out unilateral set each on hammer iso row and pull down, 6-7 reps on each per arm
cable face pulls
4x15 reps with pause at back of each rep
cambered bb curls
3x10
preacher bilateral hammer curls
3x10
bb jump shrug with 225
4x10
kneeling cable crunch and bench leg raises
3x15 each
that was it for today folks! tomorrow be traveling from seattle to minneapolis and then to madison where the family be! not seen them all since late july before moving to seattle myself. gotta love the holidays!
be training at golds gym in fitchburg wi during my 10 day leave so no plans to change much up other then the gym location. gotta keep moving forward as feb 9th only gets closer!
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12-22-2012, 11:13 AM #25
First workout session back in the home state of WI folks! Last night was legs at the local Anytime Fitness which will be my gym for the next 10 days so here we go!
Dead lifts sumo stance
225x5, 4 sets
275x5, 2 sets
315x5, 2 sets
375x3, 3 sets
Angled leg press
6 plates x 12
7 plates x 12
8 plates x 12
9 plates x 12
10 plates x 12 (almost missed 12)
Hamstring Hypers // Leg Extensions
3x12 each
Prone leg Curls
2x15
Standing Calf Press
2x25
Leg press calf press
2x15
6 minutes upright bike.....stretch, foam roll, done!
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12-23-2012, 09:30 AM #26
Saturday Back and Biceps
BW Supinated Chin Ups
4x8
Single Arm Cable Rows // Unilateral Hammer Pull Downs
3x6/8, 8/10, 10/12,
1x15 finisher set each
Face Pull Rope Attachment
4X15
kneeling cable crunch
4x15
Reverse Crunch
4x15
grappler core rotations
4x12
6 minutes bike, stretch, done!
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12-23-2012, 09:49 AM #27
Forgot the biceps part of workout above after abs.
Db alternating curls
4x16 total reps with 40's
Preacher curl machine
3x10-12
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12-27-2012, 10:10 PM #28
Took some time away from the log yes, holiday events have kept me busy the past few days back home with travels and family visits. Even with this I have not missed a step in prep son far since leaving Seattle Friday. All workouts have been hit and diet has been %90 on key I'd say. I'll jump up to today's lift and pick up from there.
Chest/shoulders/triceps
Flat BB bench
4x7
Hammer incline press
4x10
Flat db fly
3x12
Seated bb press
4x7
BB jump shrug
4x10
Kettle bell side laterals
3x15
Dip machine pad cgpd
3x8
Incline lateral db tricep kick outs
2x12
Tricep extensions with straight bar cable attachment
2x12
7 minutes on bike via 5x30 sec all out intervals
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12-28-2012, 11:40 AM #29
Wont likely get a shot to post later on today with some events taking place with friends so here is the game plan for this afternoon.
REST DAY for lifting (recall the 3 on 1 off split I use) so today is just HIIT cardio only. Been doing a kick ass combo of the Precor upright bike and recumbent bike intervals the past week which is 30 seconds all out then 45 seconds mild rest for a total of 10 minutes each, preceded by and ended with a 5 minutes mild warm up and cool down. I am toast by the end and it feels more like a worthwhile workout at the end then some long boring LISS session would be.
I will follow this up with abs which will be 3x20 swiss ball crunches, 3x20 swiss ball reverse crunches and 2x20 swiss ball spiral crunches per side.
Progress pictures coming tomorrow morning as well as weight.
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12-29-2012, 03:58 PM #30
Hit it up early today for some legs thrashing so here it goes:
front squats (all 5 reps per set)
135
135
155
155
185
205
225
225
BB RDL
225x10 (4 sets)
Single Leg Press (Precor horizontal leg press machine)
3x10 each
Swiss Ball Ham Curls
3x12
Leg Extensions
3x12
Calf Presses (Precor machine again)
3x20
Smith Machine Squat Widow Makers (close stance)
2 sets of 25 reps non-stop TUT
5 minutes Precor AMT cool down, stretch, foam roll, done!
6 weeks down, 6 weeks to go pics coming tonight when brother is home with camera to take them in good lighting for me. I was 193 even this morning. The 4lbs I lost as of last Saturday are back today despite no change in macros or cardio really.....go figure that?Last edited by Joshua H; 12-29-2012 at 03:58 PM.
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