Results 511 to 525 of 682
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03-10-2017, 03:18 PM #511
Shoulders 3.9.17
BODYPART: SHOULDERS
Standing Rear Delt Cable Flyes
superset with
Bent Over DB Laterals
4 supersets of 15-20*
*Double dropset on last set
Upright Rows
superset with
DB Laterals
4 supersets of 15-20*
*Double dropset on last set
Seated Smith Military Press
2 warm up sets
4 sets of 15-20*
*Double dropset on last set
DB Shrugs
4 sets of 15-20
Weight: 232.8
Cardio: Treadmill, 40 Min, Fasted.
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03-10-2017, 03:36 PM #512
Arms 3.10.17
Best arm day I've had in a long time.
BODYPART: ARMS
DB Skulls
superset with
Incline DB Curls
1 warm up set
3 supersets of 12-15*
*Double dropset on last set
Tricep Pressdown w/ Rope
superset with
Rope Hammer Curls
1 warm up set
3 supersets of 12-15*
*Double dropset on last set
Bent Over Cable Tricep Extensions w/ EZ Bar
superset with
Preacher Curls
1 warm up set
3 supersets of 12-15*
*Double dropset on last set
Crossface DB Tricep Extensions
3 sets of 15-20*
*Double dropset on last set
Weight: 230.8
Cardio: Treadmill, 40 Min, Fasted.
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03-10-2017, 07:36 PM #513
230 a new low?
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-12-2017, 05:43 PM #514
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03-12-2017, 05:45 PM #515
OFF DAY / CHEAT
Weighed in at 228.8 this morning.
Cheat meal was a burger and fries from Five Guys, followed by homemade stuffed portobellos, orange roughy, and ice cream.
Also since I forgot to log my cheat meals last weekend while I was in Columbus for the Arnold, the first meal was sushi and a salmon & pasta dish prior to the night show and a burger and fries from Stack City afterwards.
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03-13-2017, 08:26 AM #516
Back 3.12.17
Didn't get much rest the night before and didnt have time to train in the morning so I trained in the afternoon when I got done with my second job. As I pulled into the gym something blew under the hood of my jeep, spewing power steering fluid everywhere. Not the best training session. Trained and called for a tow truck.
BODYPART: BACK
Lat Pulldown
2 warm up sets
3 sets of 8-12
Hammer Strength Pulldown
1 warm up set
3 sets of 8-12
Straight Arm Pullovers w/ Rope
3 sets of 15-20
Close Grip Pulldown
3 sets of 12-15
Deadlift
2 warm up sets
3 sets of 6-8
Weight: 230.4
Cardio: Treadmill, 40 Min, Fasted.
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03-13-2017, 09:34 AM #517
Blew right through that cheat! must be totally depleted man! Good stuff.
2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-13-2017, 05:39 PM #518
Chest 3.13.17
Dead fucking tired. Jeep's in the garage so I walked down to the East Main Street Mecca.
BODYPART: CHEST
Bench (10-12)
superset with
Bent Over Cable Crossovers (15-20)
1 warm up set
3 supersets
Incline DB Bench (15-20)
superset with
Low Pulley Cable Crossovers (12-15)
1 warm up set
3 supersets
DB Pullovers
3 sets of 15
Cable Crossovers*
3 sets of 15-20
*High Pulleys, standing far ahead of the station and pulling the handles down, out, and up.
Weight: 232.4
Cardio: Treadmill, 40 Min, Fasted.
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03-14-2017, 04:56 PM #519
Legs 3.1.17
"Your mind is in charge of your body. You are in charge of your mind."
BODYPART: LEGS
Leg Extensions (15-20)
superset with
Walking Lunges
3 supersets
Leg Press (8-12)
superset with
Lying Leg Curl (15-20)
4 supersets
Squat
2 warm up sets
4 sets of 8-12
Weight: 231.4
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03-15-2017, 10:51 AM #520
Back 3.15.17
Slept in and didn't get my cardio in so I went balls to the wall on the supersets in an attempt to make up for it.
BODYPART: BACK & TRI'S
DB Rows (15)
superset with
Hammer Strength High Row (10-12)
4 supersets*
*Double dropset on last set
Close Grip Pulldown (20)
superset with
Close Grip Seated Cable Rows (15)
3 supersets*
*Double dropset on last set
Assisted Pull Ups
3 sets of 12
Tricep Pressdown w/ Straight Bar
superset with
Bent Over Cable Tricep Extensions w/ Straight Bar
4 supersets of 15-20
Smith Close Grip Bench
4 sets of 15
Weight: 228.6
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03-16-2017, 11:09 AM #521
Shoulders 3.16.17
BODYPART: SHOULDERS
Bent Over DB Laterals
superset with
Standing DB Laterals
4 supersets of 20
Standing Rear Delt Cable Flyes
superset with
Face Pulls
4 supersets of 12-15*
*Double dropset on last set
Seated Smith Military Press
superset with
Standing DB Laterals
4 supersets of 12-15*
*Slow negatives on last set
DB Shrugs
4 sets of 15-20
Weight: 228.8
Cardio: Treadmill, 40 Min, Fasted.
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03-17-2017, 03:13 PM #522
Arms 3.17.17
BODYPART: ARMS
Tricep Pressdown w/ V Bar
superset with
Hammer Curls
4 supersets of 15*
*Triple dropset on last set
Assisted Dips
superset with
Preacher Curl Machine
3 supersets of 12-15
One Arm Tricep Pressdowns to the Side (20)
superset with
DB Curls (12-15)
3 supersets*
*Double dropset on last set
Tricep Pressdown w/ Straight Bar (15-20)
superset with
Reverse Grip Cable Curls (20-25)
3 supersets
Weight: 228.6
Cardio: Treadmill, 40 Min, Fasted.Last edited by PA Kodiak; 03-17-2017 at 03:13 PM.
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03-17-2017, 03:43 PM #523
230 are gone for good
any recent cardio/training changes?2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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03-20-2017, 08:26 AM #524
OFF DAY / CHEAT
Weighed in at 228.8. Cheat meal was pizza followed by ice cream, a muffin, and chocolate milk.
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03-20-2017, 08:27 AM #525
Back & Posing Practice 3.19.17
Lots of posing practice with the team today. Ran through mandatories over and over, worked on presentation, and all the fine details of each pose. This was a workout in itself. Afterwards I trained back. Between cardio, an hour of posing, and heavy deadlifts I was pretty much spent for the day.
We also made some adjustments to my diet. My 5:30 pm meal drops down to a half cup of rice so all my rice meals are now at a half cup. Wednesday will be refeed as usual (1 cup of rice at all rice meals). We agreed the cheat meals are not working as well for me as they did last prep so depending on how this week goes we may cut them out for the remainder of the prep.
BODYPART: BACK
Seated Hammer Strength Row
superset with
Neutral Grip Pulldown
4 supersets of 12-15
BB Rows (15)
superset with
Straight Arm Pulldown w/ Rope (20)
4 supersets
Deadlift
2 warm up sets
3 sets of 4-6
Weight: 230
Cardio: Treadmill, 40 Min, Fasted.
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