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Thread: Pump up the VOLUME!
02-10-2011, 12:23 PM #226
02-10-2011, 04:54 PM #227
A real eye opener for me was watching a video of Robby Robinson workout. He was using really light weights but you could just tell he was getting a great workout.
I'm reinventing myself this year, tired of nagging injurys and I want to be able to keep lifting till I'm Jack Lalanne's age!
02-10-2011, 05:05 PM #228
Haven't posted my diet in a while. Still doing the timed carbs thing, I feel much better and I don't really ever get hungry or weak feeling the way I did on lo carbs.
Typical training day menu...
5:00am pre cardio, 30g waxy maize/24g whey protein
16 min. HIIT cardio on recumbent bike.
6:00am post cardio
2 cups liquid egg whites/1 half cup oats/cinnamin/splenda
Mixed in blender
meal3 8:30 am
6oz chicken breast/8oz broccoli
meal 4 11:30 am
6 oz chicken breast/ 8 oz broccoli
30g waxy maize/24g whey
30g waxy maize/ 24g whey
24g whey/3 rice cakes
5 oz chicken/tilopia or salmon/30g potato or rice
24g whey/20g natural peanut butter
02-10-2011, 05:13 PM #229
Hey Joel, why the carbs before cardio in the morning?
Isn't that counter-productive or is this just non-fasted cardio?
02-10-2011, 05:17 PM #230
02-10-2011, 05:24 PM #231
02-10-2011, 05:34 PM #232
02-11-2011, 06:04 PM #233
02-11-2011, 06:13 PM #234
Good one today,
seated dumbbell press tri setted with laterals and bent laterals. 30-45 sec between tri sets
db press- 40x15,50x12,60x12,70x10,80x6,65x8
lateral raise- 20x12,25x12,30x12,30x10,35x7,25x10
bent lateral- 25x15,30x15,35x12,40x12,45x10,45x8
dumbbell shrug- 110x15,120x15,130x15,140x10,150x8
30 sec between sets of shrugs
barbell curls supersetted with lying extensions
barbell curls- 65x12,85x12,95x10,105x10
incline hammer curls supersetted with rope extensions
incline curls- 30x12,35x10,40x10,40x8
rope extensions- 50x15,60x12,70x9,80x7
cable curls super setted with rope pushdowns
cable curls- 50x10,8
02-11-2011, 07:18 PM #235
Wow= the Machine!! Remenber Keith from WOTW? I think you are becoming his heir apparent..
02-11-2011, 09:05 PM #236
02-12-2011, 01:50 PM #237
Saturday morning leg blast. If I were giving myself a grade it would be a B today. I just wasn't on my game, maybe because of the time of day or maybe just feeling the effects of my diet. Had a hard time catching my breath between sets.
standing calf raise
4x10 with 3 plates
45 sec between sets of calf exercises
Rested about a minute between sets of squats. Hadn't gone very heavy in a few weeks so maybe that was a factor.
45 sec between sets
leg ex supersetted with leg curls
leg ex 225x10,10,10,10
leg curl 75x10,10,10,10
seated leg curl
Was planning on going heavier on sldl but I was getting pretty gassed by the time I got to them. Plus my lower back was feeling a little tight.
Finished in 1 hour 10 min.
02-12-2011, 06:29 PM #238
02-14-2011, 08:31 PM #239
Old school chest and back today!
benchpress supersetted with pulldowns
incline dumbbell press supersetted with seated cable row
incline db 70x12,75x10,80x10,90x7
seated cable 160x12,180x12,200x10,220x8
flat flys (30 sec between sets)
old school T bar rows
3 plates x 12
3 1/2 plates x 10
4 plates x 8
4 1/2 plates x 8
pullover and press
Finished in 45 min. This old school stuff works! Abs are coming in, back is getting lean. You can see the lower back and lats insertions. 10 weeks to go!
02-14-2011, 09:17 PM #240