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Thread: GD's Training Log
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06-12-2014, 02:13 PM #16
Took that pic today. I know I'm that guy who took a selfie in the gym.
Did LISS cardio for 30 minutes yesterday.
I was almost finished with my fourth set of 14 reps with 415 rack deads yesterday, when my secretary called and said I was being audited. Needless to say I stopped and went back to my office. The audit went well, and I survived LOL.
Today 6/12/14
Shoulders and Triceps
BB Shoulder press Smith Machine
225x3x12
315x3x10
Arnold Press
60x3x14
standing DB side lat raises
30x4x14
V-Handle push downs
220x3x50
Single Arm Cable Push Downs
90x3x14
dips
bwx66
bwx64
will add weight from here forward on dips
Very little elbow pain. Stayed away from heavy direct tricep work, and it seemed to help.DON'T BE AVERAGE!!!
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06-12-2014, 02:26 PM #17
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06-12-2014, 03:11 PM #18
Absolutely thrilled with your progress thus far Brother!! This is only the beginning.
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06-12-2014, 03:12 PM #19
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06-13-2014, 02:29 PM #20
6/13/14
Back and Biceps
Bent Over Rows
225x3x14
315x2x8
Single Arm DB Row
120x2x14
Low Pulley Row
220x3x16
Chin Up palms facing inward
bwx12
bwx3x10
SIngle arm DB curls
45x4x14
Concetraion curls
35x4x16
Back is pumped and biceps feel great. It makes a huge difference training when your nutrition is on point and you can see changes daily. Thanks Jordan!!DON'T BE AVERAGE!!!
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06-15-2014, 03:41 PM #21
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06-16-2014, 02:25 PM #22
6/16
Chest
Flat BB Bench
135x3x12
225x3x8
315x3x6
Incline Plate Loaded Machine
225x3x14
Cable Cross Over
70x4x20
Dips
BWx3x50
Struggled on the last set form was bad on the last ten reps probably looked like a little girl with all the wiggling I was doing but I didn't want to quit.
Felt great in the gym today. Started the morning out with 30 minutes of LISS cardio.DON'T BE AVERAGE!!!
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06-16-2014, 02:46 PM #23
Your a strong brick shithouse! good luck man lookin good.
Cool Jordan is helping you out, he knows his shit!Stop by my Training Log: RichDC2's Log
Thee RX 2013 Journal of the year
Full fledged member of Team Starnes
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06-16-2014, 03:24 PM #24
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06-17-2014, 05:12 PM #25
6/17/14
Trained Legs today.
Squats with Manta Ray
135x3x12
225x3x12
315x3x12
didn't go higher because didn't have a spotter.
Lunges
55 lb DBx2x20
Leg Ext
200x4x25
paused for a count of 2 at the top of each rep
adductor and abductor
120x4x25
Lying leg curls
120x4x16
Had to leave early for doctors apt because on top of tendonitis, I have developed bursitis in the same elbow. I have backed off of the heavy pressed weights trying to help it, but I feel like I am backing up. I know for certain I wont stop training because I have goals to reach still.DON'T BE AVERAGE!!!
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06-18-2014, 02:12 PM #26
6/18/14
Back
Rack Deads 1" below knee
135x2x12
225x2x12
315x2x12
405x2x12
495x1x12
555x1x10
Felt awesome to pull over 500 today. I will Pull 600 in a few weeks. To me dead lifts activate so much muscle that it just pumps me up.
Low Pulley Row
220x4x14
Reverse Grip Pull Down
220x4x10
Pull Over
95x4x12
Overall I feel so much better because of my nutrition plan. Jordan listens and answers all my stupid ass questions every day.
I also did 35 minutes LISS this am in a fasted state.DON'T BE AVERAGE!!!
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06-19-2014, 01:20 PM #27
6/19/14
Shoulders
Smith Shoulder Press
135x3x12
225x3x12
315x2x8
Seated Side Laterals
35x1x14
40x1x14
45x1x14
55x3x12
Standing Cable Side Laterals
40x4x14 Pause at the top of each rep
DB Shrugs
125x3x16
30 minutes LISS Cardio in fasted state first thing this AM.
Felt damn good training. As usual on my own because I chew up and spit out training partners. In this town toward the end of the work week the gym is empty when I train because all the upper body hero's have already trained.
Shoulders feel amazing today!!
This is the song for todayDON'T BE AVERAGE!!!
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06-20-2014, 03:43 PM #28
06/20
Arms
Performed 30 minutes of LISS in fasted state.
Felt great today. I stayed away from heavy pressing movements because of my elbow issues. I still had an amazing pump, and I didn't think I would. My triceps had such a pump that my biceps were pumped after training triceps.
Close Grip Bench Press
135x3x12
225x4x14
V handle push downs
220x2x55
Single Arm Press downs
100x3x12
Biceps
Pin Wheel Curls
60x4x14
Concentration Curls
35x3x20
Overhead Cable Curls
40x3x12DON'T BE AVERAGE!!!
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06-20-2014, 05:32 PM #29
Glad to hear that the elbows are holding up! keep at it brother!
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06-20-2014, 09:57 PM #30
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