Results 16 to 30 of 299
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01-14-2013, 09:09 PM #16
You already know I AM apart of this!!!!
Chris is the MAN!!!!
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01-14-2013, 09:29 PM #17
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01-14-2013, 10:01 PM #18Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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01-15-2013, 08:35 PM #19
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01-15-2013, 08:37 PM #20
Here is quick update from tonight's session. For the records, I'll be hitting Calves twice a week! These guys need as much help as possible!
Tuesday, January 15th
Abs/Core/Calves
1. Vertical Straight Legged Leg Raises
2. Lying Straight Leg Rotations with Stability Ball Between Legs
3.Stability Ball Sit-Ups & Floor Touch with Medicine Ball
4. Ab Rollouts with Ab Roller
5. Hyper Extensions
6. Upper Body Oblique Crunches on Bosu
7. Vertical Choppers with Medicine Ball
8. Bicycle
9. Russian Twists with Medicine Ball OR Russian Twists with Stability Ball
Performed for 30 seconds or 15-25 reps.
2 circuits (will be increasing this to 4-6)
Standing Calf Machine
220 x 15
240 x 12
240 x 11
240 x 9
Seated Calf
110 x 15
110 x 12
110 x 10
110 x 13
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01-16-2013, 09:39 PM #21
I had a solid Chest workout this evening. Just a heads up too, all my sets are working sets to failure. Most of the time for the first couple of exercises, I get in about 2-3 warm-up sets. Tonight's first workout with the Flat Bench DB Press was new to me, so this kept things interesting.
Wednesday, January 16th
CHEST
Flat DB Press (7 sets) (3x4, 2x6, 2x8-10 reps)
95 x 5
95 x 5
100 x 4
90 x 7
90 x 7
85 x 10
85 x 8
Incline DB Press (3 sets) (8-10 reps)
75 x 10
75 x 8
75 x 8
Flat DB Flys (3 sets) (8-10 reps)
55 x 10
55 x 8
55 x 8
Machine Seated Press (3 sets) (10-12 reps)
165 x 11
165 x 12
165 x 11
Cable Crossover (3 sets) (12-15 reps)
45 x 16
55 x 10
50 x 12
*Note* - My meals are all bang on but I got to tell you, I need to gauge my grocery list better. I feel as though I'm at the grocery store every night!
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01-16-2013, 09:54 PM #22
Do you typically begin with flat first or rotate them around too?
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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01-17-2013, 09:19 AM #23
Normally, I don't do much flat. I blew out my shoulder about 5-6 years ago and had surgery on it. I'm good now but have always preferred incline. I would throw some flat in there from time to time but I wouldn't put much focus on it.
Now... I'm just following my program. The next 3 Chest Programs (each week they change), will all start off with an incline movement.
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01-17-2013, 12:56 PM #24
I'll be following along. Roughly how many calories are you consuming?
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01-17-2013, 02:48 PM #25
You know, Extreme One, I would speaking out my ass if I blurted out a number. However, I am curious as well and I will figure it out sooner than later. If somebody doesn't beat me to it, I'll look into it.
Recap:
DIET - Week 12 --> 8
Note - weight of food is based on cooked weight unless noted.
MEAL 1
- 12 egg whites
- 3 Shredded Wheat or 2/3 cup of oatmeal (dry weight)
MEAL 2
- 225g steak or lean ground beef
- 300g potato / yam OR 1 1/2 cup rice
MEAL 3
- 200g chicken breast OR 1 can tuna OR 200g fish (sole, halibut, cod...)
- 300g potato / yam OR 1 bag of mini rice cakes OR 1 1/2 cup rice
MEAL 4
- 200g chicken breast OR 200g fish (sole, halibut, cod...)
- 300g potato / yam OR 1 1/2 cup rice
MEAL 5
- 12 egg whites OR 500g cottage cheese (low fat)
- 1 to 2 cups of green veggiesLast edited by Gym God; 01-17-2013 at 02:48 PM.
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01-17-2013, 05:00 PM #26
Toss that into myfitnesspal or Fitday and you can figure it out in no time.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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01-18-2013, 07:07 AM #27
Are you incorporating an refeeds or free meals?
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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01-18-2013, 09:50 AM #28
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01-18-2013, 09:52 AM #29
Despite my body is sore from this change of tempo, I had a pretty good Back workout. I have to say though, when I went to go latch myself in to the Lat Pull Downs, my quads were pooched from Leg day. Took a while to get comfortable.
Thursday, January 17th
BACK
Bent Over Rows (5 sets) (8-10 reps) (Palms facing body)
165 x 10
165 x 10
175 x 10
175 x 10
175 x 10
Close Grip Pulldowns (3 sets) (10-12 reps) (v-bar)
165 x 12
165 x 10
165 x 10
One arm DB Rows (3 sets) (10-12 reps)
85 x 11
85 x 12
85 x 10
Straight Arm Pulldowns (4 sets) (15 reps)
135 x 15
135 x 15
135 x 11
120 x 10
Pulldowns Behind (4 sets) (12-15 reps)
105 x 15
105 x 13
105 x 13
105 x 13
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01-19-2013, 07:22 PM #30
Saturday, January 19th
SHOULDERS
Seated Side Laterals (5 sets) (8-10 reps)
25 x 9
25 x 11
25 x 11
30 x 10
30 x 10
Machine Shoulder Press (4 sets) (10-12)
150 x 10
150 x 9
145 x 9
140 x 9.5 (roasted!)
One Arm Cable Bent Laterals (4 sets) (12-15 reps) sticky ass cables!
25 x 15
30 x 13
30 x 12
30 x 12
One Arm Cable Side Laterals (3 sets) (12-15 reps) - sticky ass cables!
15 x 15
15 x 15
15 x 12
2 Arm Cable Front Raises (3 sets) (10-12 reps) sticky ass cables!
90 x 10
90 x 12
95 x 10
Threw in some Calves today as well. I'll be hitting these up at least twice a week.
Leg Press Calve Raises
180 x 21
270 x 18
360 x 15
410 x 13
Seated Calve Raises
140 x 13
140 x 12
140 x 12
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