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03-28-2013, 03:52 PM #31A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
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03-28-2013, 04:31 PM #32
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03-28-2013, 07:15 PM #33
- Join Date
- Feb 2013
- Location
- Lexington, Ohio
- Posts
- 639
- Rep Power
- 55975
I'm excited to get going. I think I'll respond well. Plus ill get abs for summer. Hopefully. Ha
Last edited by Strengthrehab; 03-28-2013 at 07:15 PM.
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03-28-2013, 07:24 PM #34
you can never go wrong by getting leaner for any reason. There's a ton of knowledge in this section so just stay positive and stay consistent and you'll get there.
who are you working with?
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03-28-2013, 07:51 PM #35
- Join Date
- Feb 2013
- Location
- Lexington, Ohio
- Posts
- 639
- Rep Power
- 55975
I am working with someone. I'm not gonna reveal until its official though.
Now, a fatty strong guy. I hope I can do this again one day. Ha.
http://www.youtube.com/watch?v=DG7NO-2PXtY&sns=em
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03-29-2013, 12:27 PM #36
- Join Date
- Feb 2013
- Location
- Lexington, Ohio
- Posts
- 639
- Rep Power
- 55975
I may as well make the announcement. Unless a snafu happens, ill be working with Austin (data4).
I'm excited to get this started.
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03-29-2013, 02:34 PM #37
Awesome! Looking forward to following along
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03-31-2013, 11:10 AM #38
- Join Date
- Feb 2013
- Location
- Lexington, Ohio
- Posts
- 639
- Rep Power
- 55975
3/31/13
chest/shoulders
Giant set (no rest between sets or exercises)
DB incline + decline smith
75x12 + 135x25
75x12 + 165x20
80x10 + 165 x10
Drop set
80x8, 40x12 + 165 x8, 135x10
Flat barbell (10 sec rest between sets, 2sec pause, 3/4 elbow extension)
135x8x4
Cable crossover
70x15x4
Over and back
100x10x4
Rear delt cable
40x25x4
6-ways
5#x10
8# x10
10# x10 x2
In and out in 45 mins.
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03-31-2013, 10:08 PM #39
- Join Date
- Feb 2013
- Location
- Lexington, Ohio
- Posts
- 639
- Rep Power
- 55975
The diet wheels have been out in motion and the diet should arrive ASAP.
Excited to get going.
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04-01-2013, 11:20 AM #40
- Join Date
- Feb 2013
- Location
- Lexington, Ohio
- Posts
- 639
- Rep Power
- 55975
Diet has begun. Austin has me set up at 2890 kcals broken down as 250/225/110. Most carbs in evening.
Cardio: 30 mins LISS 5 days per week
Today's work (4/1/13)
All supersets
Reverse ez bar curl 5x10@25/side
Rope pushdowns
5x10@110
EZ Bar preacher
3x8@50#
Machine dips
2x8@250#
Incline concentration curls
2x8@40
L-extensions
4x15@35#
Seated dumbell
2x8@45#
Smith JM Press
4x8@1PPS + 15#
Ab work
Crunches x100 reps
Cardio 30 mins LISS
15 elliptical
15 treadmill
Not a bad day. Cardio was different. I haven't done LISS for a long time. When I do cardio, it's usually HIIT because I get bored very quickly.
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04-01-2013, 01:05 PM #41
excited to see your progress!
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04-01-2013, 01:31 PM #42
- Join Date
- Feb 2013
- Location
- Lexington, Ohio
- Posts
- 639
- Rep Power
- 55975
Thanks man
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04-01-2013, 03:31 PM #43
HIIT will come don't worry
Last edited by data4; 04-01-2013 at 03:31 PM.
A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
-
04-01-2013, 05:32 PM #44
- Join Date
- Feb 2013
- Location
- Lexington, Ohio
- Posts
- 639
- Rep Power
- 55975
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04-02-2013, 07:00 PM #45
- Join Date
- Feb 2013
- Location
- Lexington, Ohio
- Posts
- 639
- Rep Power
- 55975
4/2/13 legs
1.5's (Olympic high bar)
135x12
185x12
225x10
275x10
Hack squat (stop 3/4 way up)
1 PPS x20
2 PPSx12,10
3PPSx10
Leg press (constant tension)
4PPSx20x4
Leg extension
4x12 with 3 sec squeeze
Leg curl
4x20
Roman DL
225x20
315x12
405x10x2
Holy crap this was tough. The 1.5's were new to me and they sucked ass.
Now to do a PWO meal
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