Page 2 of 5 FirstFirst 1234 ... LastLast
Results 16 to 30 of 69
  1. #16
    OLYMPIAN Joshua H's Avatar
    Join Date
    Feb 2009
    Location
    St. Louis
    Posts
    1,410
    Rep Power
    119359

    Default

    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.

  2. #17
    RX MEMBER David Lees's Avatar
    Join Date
    Aug 2011
    Location
    South of Heaven/MA
    Posts
    769
    Rep Power
    22648

    Default

    200 reps of anything will destroy you...never mind squats! Holy shit! Nice work!

  3. #18
    OLYMPIAN Joshua H's Avatar
    Join Date
    Feb 2009
    Location
    St. Louis
    Posts
    1,410
    Rep Power
    119359

    Default

    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...

  4. #19
    OLYMPIAN Joshua H's Avatar
    Join Date
    Feb 2009
    Location
    St. Louis
    Posts
    1,410
    Rep Power
    119359

    Default

    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!

  5. #20
    OLYMPIAN Joshua H's Avatar
    Join Date
    Feb 2009
    Location
    St. Louis
    Posts
    1,410
    Rep Power
    119359

    Default

    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!

  6. #21
    OLYMPIAN Joshua H's Avatar
    Join Date
    Feb 2009
    Location
    St. Louis
    Posts
    1,410
    Rep Power
    119359

    Default

    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!

  7. #22
    OLYMPIAN Joshua H's Avatar
    Join Date
    Feb 2009
    Location
    St. Louis
    Posts
    1,410
    Rep Power
    119359

    Default

    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!

  8. #23
    OLYMPIAN Joshua H's Avatar
    Join Date
    Feb 2009
    Location
    St. Louis
    Posts
    1,410
    Rep Power
    119359

    Default

    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!

  9. #24
    OLYMPIAN Joshua H's Avatar
    Join Date
    Feb 2009
    Location
    St. Louis
    Posts
    1,410
    Rep Power
    119359

    Default

    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!

  10. #25
    OLYMPIAN Joshua H's Avatar
    Join Date
    Feb 2009
    Location
    St. Louis
    Posts
    1,410
    Rep Power
    119359

    Default

    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!

  11. #26
    OLYMPIAN Joshua H's Avatar
    Join Date
    Feb 2009
    Location
    St. Louis
    Posts
    1,410
    Rep Power
    119359

    Default

    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!

  12. #27
    OLYMPIAN Joshua H's Avatar
    Join Date
    Feb 2009
    Location
    St. Louis
    Posts
    1,410
    Rep Power
    119359

    Default

    Forgot the biceps part of workout above after abs.

    Db alternating curls
    4x16 total reps with 40's

    Preacher curl machine
    3x10-12

  13. #28
    OLYMPIAN Joshua H's Avatar
    Join Date
    Feb 2009
    Location
    St. Louis
    Posts
    1,410
    Rep Power
    119359

    Default

    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

  14. #29
    OLYMPIAN Joshua H's Avatar
    Join Date
    Feb 2009
    Location
    St. Louis
    Posts
    1,410
    Rep Power
    119359

    Default

    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.

  15. #30
    OLYMPIAN Joshua H's Avatar
    Join Date
    Feb 2009
    Location
    St. Louis
    Posts
    1,410
    Rep Power
    119359

    Default

    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.

Page 2 of 5 FirstFirst 1234 ... LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

X vBulletin 4.2.3 Debug Information

  • Page Generation 0.16845 seconds
  • Memory Usage 7,279KB
  • Queries Executed 25 (?)
More Information
Template Usage (42):
  • (1)SHOWTHREAD
  • (1)ad_footer_end
  • (1)ad_footer_start
  • (1)ad_global_above_footer
  • (1)ad_global_below_navbar
  • (1)ad_global_header1
  • (1)ad_global_header2
  • (1)ad_navbar_below
  • (1)ad_showthread_firstpost_sig
  • (1)ad_showthread_firstpost_start
  • (1)ad_thread_first_post_content
  • (1)ad_thread_last_post_content
  • (4)block_html
  • (1)block_threads
  • (1)facebook_footer
  • (1)facebook_header
  • (1)facebook_likebutton
  • (1)facebook_opengraph
  • (1)footer
  • (1)forumjump
  • (1)forumrules
  • (1)gobutton
  • (1)header
  • (1)headinclude
  • (1)headinclude_bottom
  • (15)memberaction_dropdown
  • (1)navbar
  • (4)navbar_link
  • (1)navbar_noticebit
  • (1)navbar_tabs
  • (3)option
  • (1)pagenav
  • (1)pagenav_curpage
  • (3)pagenav_pagelink
  • (15)postbit_legacy
  • (15)postbit_onlinestatus
  • (15)postbit_wrapper
  • (3)showthread_bookmarksite
  • (1)sidebarext_temp
  • (1)spacer_close
  • (1)spacer_open
  • (1)tagbit_wrapper 

Phrase Groups Available (6):
  • global
  • inlinemod
  • postbit
  • posting
  • reputationlevel
  • showthread
Included Files (37):
  • ./showthread.php
  • ./global.php
  • ./includes/class_bootstrap.php
  • ./includes/init.php
  • ./includes/class_core.php
  • ./includes/config.php
  • ./includes/functions.php
  • ./includes/functions_navigation.php
  • ./includes/class_friendly_url.php
  • ./includes/class_hook.php
  • ./includes/class_bootstrap_framework.php
  • ./vb/vb.php
  • ./vb/phrase.php
  • ./includes/class_facebook.php
  • ./includes/facebook/facebook.php
  • ./includes/facebook/base_facebook.php
  • ./includes/functions_facebook.php
  • ./includes/functions_bigthree.php
  • ./includes/class_postbit.php
  • ./includes/class_bbcode.php
  • ./includes/functions_reputation.php
  • ./includes/class_block.php
  • ./includes/block/html.php
  • ./vb/context.php
  • ./vb/cache.php
  • ./vb/cache/db.php
  • ./vb/cache/observer/db.php
  • ./vb/cache/observer.php
  • ./includes/functions_notice.php
  • ./includes/block/threads.php
  • ./packages/vbattach/attach.php
  • ./vb/types.php
  • ./packages/skimlinks/hooks/postbit_display_complete.php
  • ./packages/skimlinks/hooks/showthread_complete.php
  • ./mobiquo/smartbanner.php
  • ./mobiquo/include/classTTConnection.php
  • ./mobiquo/smartbanner/head.inc.php 

Hooks Called (76):
  • init_startup
  • database_pre_fetch_array
  • database_post_fetch_array
  • friendlyurl_resolve_class
  • global_bootstrap_init_start
  • global_bootstrap_init_complete
  • cache_permissions
  • fetch_threadinfo_query
  • fetch_threadinfo
  • fetch_foruminfo
  • load_show_variables
  • load_forum_show_variables
  • global_state_check
  • global_bootstrap_complete
  • global_start
  • style_fetch
  • global_setup_complete
  • showthread_start
  • cache_templates
  • cache_templates_process
  • template_register_var
  • template_render_output
  • fetch_template_start
  • fetch_template_complete
  • friendlyurl_clean_fragment
  • friendlyurl_geturl
  • fb_canonical_url
  • fb_opengraph_array
  • parse_templates
  • fetch_musername
  • notices_check_start
  • notices_noticebit
  • process_templates_complete
  • showthread_getinfo
  • strip_bbcode
  • forumjump
  • friendlyurl_redirect_canonical
  • showthread_post_start
  • showthread_query_postids
  • showthread_query
  • bbcode_fetch_tags
  • bbcode_create
  • showthread_postbit_create
  • postbit_factory
  • postbit_display_start
  • reputation_power
  • reputation_image
  • postbit_imicons
  • bbcode_parse_start
  • bbcode_parse_complete_precache
  • bbcode_parse_complete
  • postbit_display_complete
  • memberaction_dropdown
  • pagenav_page
  • pagenav_complete
  • tag_fetchbit_complete
  • forumrules
  • showthread_bookmarkbit
  • navbits
  • navbits_complete
  • build_navigation_data
  • build_navigation_array
  • check_navigation_permission
  • process_navigation_links_start
  • process_navigation_links_complete
  • set_navigation_menu_element
  • build_navigation_menudata
  • build_navigation_listdata
  • build_navigation_list
  • set_navigation_tab_main
  • set_navigation_tab_fallback
  • navigation_tab_complete
  • fb_publish_checkbox
  • fb_like_button
  • showthread_complete
  • page_templates