Results 691 to 705 of 757
Thread: Pump up the VOLUME!
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01-17-2012, 06:50 PM #691
5:00am
1 scoop Novem
1 scoop Xtend
5:30am
20 min intervals on recumbent bike
6:00am
2 whole eggs/1 cup egg whites
1/2 cup oats
2 tbsp splenda/cinnimon
Put it all in the blender and drink!
8:30am
6 oz chicken/12 oz green beans
11:30am
6 oz chicken/12 oz green beans
1:30pm
2 scoops whey
apple
2:30pm
2 scoops Novem
3:00pm
Workout
dumbbell pullover
60x15
80x12
120x10+2 fr
HS high row
2 pl x 10
3 pl x 8
4 pl x 7+3fr
Bent over row
185x6
225x6
275x7
HS low row
3 pl x 6
4 pl x 5+3fr
Bent over lateral
40x10
55x10
Hyper ex
Best x 12
45 lb barbell x 14
Rack deads
225x6
315x6
375x10
4:00pm
2 scoops whey/banana
6:00pm
6 oz chicken/1 cup black beans/salsa
8:00pm
2 scoops whey/20g peanut butter
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01-19-2012, 07:29 PM #692
Decline benchpress
135x10
225x8
275x6+2fr
HS incline
2 pl x 10
3 pl + 10 x 6+2fr
Incline flys
55x10
80x9+2fr
Cable cross
50x10
Incline db curl
30x10
55x7+1 rp
Standing ex curl bar
110x8+2fr
Hammer curls
50x10
Looking a bit harder after just one week of serious dieting
Had to have my Lab put to sleep today. He was almost 16. Buried him when I got home from the gym. 2 hrs of digging in red clay, man I am shot down!
Sorry bout your Lab. I had a Golden that I had for about 10 years and it hurt me so bad I started digging her grave in the background when my daughter came home and found me still digging a grave that was over my head! I know how that feels. We have a small terrier now that my biggest fear is she too will pass before us.Last edited by Hammerfit; 01-21-2012 at 06:10 PM.
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01-20-2012, 07:11 PM #693
Pounded legs today! I have been a big believer in squats my whole life but I'm not missing them a bit right now.
Leg ex
150x10
225x8
310x12+2 fr
Leg press
860x10
950x10
1260x12!
Hacks
2pl x 10
3pl x 8
4pl +30 x 7+2fr
Seated leg curl
150x12
210x8+2fr
Standing leg curl
40x11+3fr
Calf press
670x20rp
Seated calf
4plx8+2fr
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01-20-2012, 07:16 PM #694
Nice training Joel. sorry about your dog, that's got to be tough.
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01-20-2012, 07:25 PM #695
Thanks, he was a good dog,always glad to see me! Never complained, wish more people were like that!
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01-21-2012, 01:10 PM #696
I think you guys are spot on. Had that happen before too. Loving the workouts Joel!!
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01-23-2012, 07:25 PM #697
Seated smiths press
1 pl x 10
1 1/2 pl x 10
2 pl x 7+1fr
Laterals
30x12
40x11
Cable lateral
20x10+2fr
HS shrug
3pl x 10
4pl x10
5pl+35x10+burns
Upright row
135x12
Pressdowns
70x15
85x12
120x9+2f
Sculls
110x8+2fr
Dumbbell ex
80x8+2fr
Cable crunch
115x29rp
Leg raise
30x13
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01-24-2012, 07:34 PM #698
Dumbbell pullover
65x15
85x12
120x11
HS high row
2plx10
3plx10
4plx7+1fr
Bent over rows
185x10
225x8
275x8
HS low row (one arm)
4plx9+1fr
Bent over lateral
40x12
60x9
Dead lifts
225x10
315x8
405x6
Whupped! Lol Amazing how heavy deads felt today, been a few months since I've done them. Also tough doing them at the end but very effective!
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02-10-2012, 06:31 PM #699
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02-11-2012, 09:32 AM #700
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02-11-2012, 10:50 AM #701
Dead lifting is great after a back workout because you can test your form and brute strength after a grueling back session. I did 135x15 185x12 225x12 285x10 and finished off with 315x4 at 23 and having lower back problems all through sports in hs it was a major accomplishment even being 200lbs. 315 after 6 years, hopping to hit 500 at the end of the year
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02-14-2012, 01:26 PM #702
Intensity is through the roof!
Seated Smith press
1 plate x12
1 1/2 plate x12
2 plates x 6+2fr+1ne
Lateral raise
30x12
45x10+partials
Cable lateral
20x8+2fr+1neg
HS shrug
3 plates x 10
4 plates x 10
5 plates+35x10+ burns
Pressdowns
70x15
85x12
115x8+2fr+1neg
Lying ex
90x10+2fr+1neg
Seated dumbbell
65x10+2fr
Cable crunch
115x25rp
Weighted leg raise
30x14
No pr's today but I did my reps slower emphasizing the negative . Delts are tired and sore today.
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02-14-2012, 08:39 PM #703
Dumbbell cross bench pullover
65x15
90x12
130x8+2fr
HS high row
2 plates x 12
3 plates x 10
4 plates x 6+3fr
Barbell row
185x10
275x8
Wide grip cable row
160x10
200x10+2fr
Bent over lateral
40x12
60x12
Dead lift
225x10
315x6
405x8
Hyper ex
45x15
I can feel my back growing! Lol
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02-16-2012, 04:27 PM #704
Decline press
135x10
225x10
275x6+1fr
HS incline
2 plates x 10
3 plates + 10 x 7+2fr
Low incline fly
55x10
80x8+2fr
Cable cross over
50x10+3fr
Incline dumbbell curl
30x10
50x10+1fr
Ez curl bar
110x9+1fr
HS curl
90x6+2fr
Hammer curl
45x8+2rp
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02-17-2012, 10:59 AM #705
Your diet is on point. You definitely will be ready to compete in April
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