Results 31 to 45 of 1983
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01-26-2010, 08:38 AM #31
Actually, I have a sprint triathlete client who is doing this program. He is doing his tri disciplines on the cardio only days. He wanted to maintain a high degree of muscularity.
My mental focus in lean and mean right now, almost getting to a fighting weight and condition. I am doing this workout to really deplete and maximize the ketosis. The second week it leads into a carb load and binge. If I do this right, and don't overtrain, I should go up on my poundages the next rotation. The real gauge will be when I do the loaded routine (rack pulls, squats and bench). If I start to lose reps, then I will take a break from this.
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01-26-2010, 08:42 AM #32
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01-26-2010, 08:48 AM #33
1/25: Tension workout: Upper body-all reps are a 4 sec. eccentric/4 sec. concentric cadence. the first time I did this I was shocked at how much I had to lower what I thought I could do for the prescribed reps. No lockouts! Just constant tension and motion.
Bench: 10 reps x 2 sets (235)
Wide grip chins: 12 reps x 2 sets (12, 10)
Incline Hammer Press: 12 reps x 2 (90lbs. each side)
Seated cable row w/medium grip: 12 x 2 (165)
Hi pulley x-overs: 15 x 2 (80)
45degree incline dumbbell shrugs: 15 x 2 (65's)
30 minutes cardioLast edited by axioma; 01-26-2010 at 08:49 AM. Reason: directions
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01-26-2010, 09:04 AM #34
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01-26-2010, 12:44 PM #35
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01-27-2010, 08:27 AM #36
1/26 DIET
3 whole eggs and 3 oz tenderloin + coffee (synthro, ecdy, osteo, mvp, adrena) Like to take in red meat on legs days, before and after.
40 grams isolyze + 3 omegalyze + 1TBS organic almond butter
6oz. ground venison w/veggies + 10-15 almonds + red rice yeast (helps keep lipids in balance while on letro.)
2 powercrunch bars (I am weak, weak, I tell you, when it comes to cookies n cream powercrunch bars! I wish I had eaten these instead of Doritos in my formative weed days). + Fiberlyze
Kreation (preworkout) + 20 almonds
AfterGlow (postworkout)
8 oz. ground venison w/veggies + two cups spinach and mustard greens + 1oz. dark chocolate w/sip of Porto.
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01-27-2010, 10:54 AM #37
1/26: Tension Workout: Lower Body
Leg Press: I like to use the Cybex VR2 Press. This is the only selectorized leg press I have ever liked. It feel smooth and pretty heavy for what is indicated on the stack. I also use it for all of my unilateral pressing. Pick a weight that burns at 10 reps for the 1st set , rest, then go for 20 reps with the same weight the second set. 4 seconds up/ 4 seconds down. 2 sets x 10, 20 @ 350.
Leg Extensions: 15 reps x 2 sets @ 130.
Leg Curls: 15 reps x 2 sets @ 110.
One Leg Low Cable Stiff Legged Deadlifts: I am sure there is a better name for this, but whatever. I grab a low cable handle, I just 50lbs. for this. I stand about 4 feet away, balance on one leg with knee unlocked. I rotate at hip, lowering myself to floor, using other hand to touch. I grab floor with toes, really initiate lift with the glute and stand up. I really feel this in core, however the glute/ham tie-in especially, as well as pumping up the calves. It also strengthens the ankles, knees and hips with the balance aspect of movement. 12 reps x 2 sets @ 50lbs.
No cardio today.
1/27: 60 minutes cardio + abs + calvesLast edited by axioma; 01-27-2010 at 10:55 AM. Reason: forgot weight
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01-28-2010, 06:30 PM #38
1/28: Glycogen Deplete Circuit: Went to different gym, local Gold's cancelled my contract, more on that later. Different machines really feel different, some a little easier, some kicked my ass! This was the hardest deplete yet. Side stitch, nausea, hell ya!
Smith Squats: (narrow stance, butt to ankles) 315 x 15
Leg Curls: 150 x 10 (cybex vr2, on a decline made it much tougher than lifefitness)
Leg exts: 180 x 15
Seated calf: 150 x 20
Cybex Vr2 machine Bench: 290 x 12
Smith Bar Rows: 225 x 12
shoulder press machine: 200 x 12
Close grip pull downs: 190 x 15
Flat dumbbell ext's: 45 x 10 (flat was harder than incline)
ez bar curls: 100 x 10
hypers: x20
rope crunch: 160 x 20
I adjusted the second set on everything that seemed easier, to really push myself. I have no idea how these values would equate to your equipment. I am wiped out, knocked over my shake, hands shaking so bad. Feel better now.
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01-28-2010, 06:31 PM #39
I will start loading some carbs tonight, and really do a carb binge tomorrow. Should be fun.
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01-29-2010, 03:22 PM #40
Went home last night totally spent. Had half a chicken, mixed greens and half a loaf of FRESH crusty french bread with olive oil! Awesome. Ate eggs and oatmeal this a.m., eggs and toast and jam midmorning. Just ate an avocado turkey burger and a triple prime burger at ruby tuesdays with extra fries and a large blue moon draft. Saving up the REAL eating with the family (daughter coming home with boyfriend) at our favorite pub! They have a bourbon bread pudding that is unbelievable.
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01-30-2010, 05:16 PM #41
We should stay in touch as time nears for the Nationals. Last year we had about 8-10 in our RX/BB.com group, 4 on stage. Don't know what the count is this year. Some of our friends still like the atmosphere at BB.com, I can't take it much. Looks like my wife's health will keep her at home in L.A. and my posse will be my youngest daughter (46) who is whacko all things Pittsburgh and a few of the men in here.
Stay focused...in a blink it will be here.
BaldieMY MIND & BODY ARE AT ONE WITH MY POWER & STRENGTH............JM
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01-30-2010, 06:34 PM #42
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01-30-2010, 06:55 PM #43
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01-30-2010, 07:41 PM #44
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01-30-2010, 08:36 PM #45
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