Results 31 to 45 of 65
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10-11-2010, 08:43 AM #31
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10-11-2010, 08:46 AM #32
Shoulders, Back and Traps Hyper Day on 10/8/10
* 10 Mins. warm-up on the Arc Trainer
* All lifts include 2-3 warm-up sets.
SHOULDERS, BACK AND TRAPS HYPER DAY
Pullups: BWX10, BWX8, BWX8, BWX6 -- Did 4 sets here. Nice stretch on the lats.
DB Shoulder Press: 50X10, 70X10(warm-up sets), 80X10, 90X8, 90X8 -- Went back up and hit the 90's this week. I'll stay at this weight this week and do all 3 working sets at 90's.
Plate Side Lateral Raises: 25X10, 25X10, 25X10-- Slightly lean forward to isolate the side delts, also did these supersetted with Front BB Raise.
BB Front Raises: 60X10, 60X10, 60X10 -- Nice burn on the front delts, at this point my delts are on fire.
BB Upright Rows: 95X10, 115X10, 115X10 -- Killed these. And supersetted them with facepulls.
Cable Facepulls: 100X10, 160X10, 160X10 -- Started with 100 but went on beast mode and just pulled the whole stack.
Wide Grip Cable Pulldowns: 120X10,120X10, 120X10 -- At this point I'm pretty worn out but mind over matter, SUPERSETTED these with T-Bar Rows.
T-Bar Rows: 3PPSX10, 4PPSX10, 4PPSX10 -- Doing this almost last and superset with WG Pulldowns will make you hurt. PPS = # of 45 plates.
Close Grip Cable Pulldowns FST-7: 130X10X7 sets -- Went for the kill and successfully done so. You know the drill, I don't leave anything behind 30 secs. rest between sets.
All my training was done practically with 30-45 secs. rest between sets.
ABS
None
CARDIO
15 mins. on the Arc Trainer
TIME
1 hour and 30 mins. consisting of stretching, warm-up, weights, cardio and post stretch
OVERALL RATING: 5/5
Killed this session from beginning to end. I didn't even want to speak to anyone on my way out the door just wanted to get home and get my shower. Supersetting alot of these exercises are no joke, I know they are moderate weight but I dare anyone to replicated my training session, 30 secs rest, balls to the walls. No excuses just do work.
Test Drive: 2 in the A.M., 2 30-45 mins. prior to training
Plasmatic EP: 1 1/2 scoop pre-workout
Ennercell: Intra-Workout
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10-11-2010, 08:48 AM #33
Legs and Calves Hyper Day on 10/9/10
* 10 Mins. warm-up on the Arc Trainer
* All lifts include 2-3 warm-up sets.
LEGS AND CALVES HYPER DAY
Hack Squats: 2 warm-up sets, 3X10 -- This is the exercise that I'm starting to love/hate the same time. Leaves me tired as shyt after doing them.
Seated Leg Extensions: 110X10, 110X10,110X10, 110X10, 110X10 -- Slow reps here and make each reps count.
Seated Leg Curls FST-7: 110X10X7sets -- FST-7 here, my damn hammies were burning doing these sets.
Standing Calf Raises: 300X15, 300X15, 300X15, 300X15, 300X15 -- Same deal, toes forward, out, in alternate. Pause the contraction at the top for a 2 counts.
Seated Calf Raises: 3PPSX15, 3PPSX15, 3PPSX15, 3PPSX15 -- Same deal, toes forward, out, in alternate. Pause the contraction at the top for a 2 counts.
ABS
None
CARDIO
None. Just the warm-up elliptical
TIME
50 mins. consisting of stretching, warm-up, weights and post stretch
OVERALL RATING: 5/5
Quick Hypertrophy leg and calves session here but maximum stimulation was achieved. I'm dripping in sweat and my legs were pumped after these sessions. Also Train FASTED that morning so I was extra angry hitting the weights. What made me more angrier was that I forgot to charge my mp3 player the night before and it went out on me during my 2nd set on the Hack squats.
Test Drive: 2 in the A.M., 2 30-45 mins. prior to training
Plasmatic EP: 1 1/2 scoop pre-workout
Ennercell: Intra-Workout
NONE
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10-11-2010, 11:38 AM #34
Sick workouts bro!
How are you liking the Plasmatic EP and Test Drive, notice any effects from the TD yet?
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10-11-2010, 10:36 PM #35
Nice workout. How many lbs you dropping a week right now?
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10-12-2010, 12:21 PM #36
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10-12-2010, 12:23 PM #37
Upper Power Day
* 10 Mins. warm-up on the Arc Trainer
* All lifts include 2-3 warm-up sets.
UPPER POWER DAY
Barbell Incline Press: 135X10, 185X10 (warm-up sets), 225X5, 245X5, 245X4 -- Good start here. Increase on the last set from 225 to 245 this week.
Bent Over Barbell Rows: 135X10, 225X10 (warm-up sets) 315X5, 315X5, 315X5 -- Same numbers from last week. Will stay at this weight for awhile.
Smith Shoulder Press (Seated): 1PPX10, 1PP+25 lbs. plateX10 (warm-up set) 2PPSX5, 2PPSX5, 1PP+35 lb. plate X5 -- Wanted the 3rd set with 2 45 lb. plates but had to drop the weight down some to finish the exercise with proper form.
PPS = # of 45 lb. plates on each side
Barbell Shrugs: 405X10, 405X10, 405X10 -- Traps to the ears on these, nice burnnn on the traps.
ABS
Cable Weighted Abs: 160X25X4 sets -- 160 = the whole stack, I use a straight bar here, hold it just above my head. Kneeling down of course and crunch all the way down to the floor. Keep the abs contracted the whole time. Hits the abs like no other.
Seated Leg Lifts: BodyweightX25X4 sets -- they still burnnn for me
CARDIO
None, just the warm-up cardio
TIME
1 hour consisting of stretching, warm-up, weights and post stretch
OVERALL RATING: 5/5
Trained FASTED again tonight. I was running out of time and also run out of natty pb for my afternoon proatmeal. So I said the heck with it. Had my lunch at 11:30, just 1 cup of broccoli and 8 oz. lean pork, not a whole lot of carbs at all. So that means, I'm extra ill in the gym when I got there. A hungry man is an angry man I tell ya. I get moody but it's all good I use it to fuel my training.
Test Drive: 2 in the A.M., 2 30-45 mins. prior to training
Plasmatic EP: 1 1/2 scoop pre-workout
Ennercell: Intra-Workout
None, I was so focus on my training I could careless of my environment
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10-12-2010, 06:37 PM #38
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10-12-2010, 10:52 PM #39
Good workout Audie.
How you liking the Ennercell and how do you feel recovery is going on it?
Ill be logging that/ test drive/ and somadrol whenever products get in. Hoping recovery is through the roof cause Im working everybody part twice a week. And 2 full workouts a day. First one is around 330 and 2nd one 715. Going good so far though.
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10-12-2010, 10:53 PM #40
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10-13-2010, 10:52 AM #41
Man, Ennercell is the business! Recovery was quick since I'm taking it as intra only. It's intra/post workout but I find this very useful to sip through my entire training. Training fasted or not, it helps me recover quicker and keep the intensity up.
I can't wait for your log to start, I will be adding Somadrol in this stack too once I get it in. Excited to get some sleep aid in, I love having those vivid dreams and feel refresh upon waking. That means more intense gym sessions. I am the same with you, I train everybody part twice a week now with added cardio sessions. Can be brutal to the body so I will use all the help I can from this stack.
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10-13-2010, 10:53 AM #42
Lower Power Day
* 10 Mins. warm-up on the Arc Trainer
* All lifts include 2-3 warm-up sets.
LOWER POWER DAY
Back Squats: 135X10, 225X10 (warm-up sets), 275X5, 295X5, 315X5, 315X5 -- Starting to get strong on these, I feel like I can move up. But will stay at these weight for the next couple of weeks.
Deadlifts: 135X10, 225X10 (warm-up sets) 405X5, 455X1, 475X1 -- Second set I tied my PR, last set I broke my damn PR! I'm pretty happy with this considering I'm on a cut at 2300 cals.
Standing Calf Raises: 300X15, 300X15, 300X15, 300X15, 300X15 -- Hit the calves 3 different angles here, toes foward, in and out. Pause at the top for sec or two.
ABS
None
CARDIO
None. Just the warm-up elliptical
TIME
1 hour consisting of stretching, warm-up, weights and post stretch
OVERALL RATING: 5/5
Back to back week of PR's what's going on up in this joint? I'm pretty stoked tonight with the PR on the deadlift after going heavy (for me) on the back squats. I look forward for more improvement in the coming weeks.
Test Drive: 2 in the A.M., 2 30-45 mins. prior to training
Plasmatic EP: 1 1/2 scoop pre-workout
Ennercell: Intra-Workout
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10-13-2010, 11:06 AM #43
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10-14-2010, 10:38 AM #44
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10-15-2010, 12:22 AM #45
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