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11-01-2011, 10:36 PM #31
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diet pic
Training Log Update posted on 2011.11.01 22:27:54
this workout was tough alot of reps still rehabbing felt very week but also did alot of rotator cuff work and alot of warmup reps to get blood flow in the shoulder and the shoulder felt much much better best in a long time. On another note my stamina was terrible. I found this routine and was short on a couple of reps on the last few reps.
Looking for sone hypertrophy/stamina getting my shoulder healed and then focus on strength still frustrated the weakest I felt in a long time.
after did some hammer strength lying slight incline bench side laterals s/s w/front laterals face pulls before and after workout
ended wth cybex machine shoulder presses.
Week 14
Day 166 - 11/1/11
bench press - 1RM: 317 lbs
95 lbs x 15 reps x 1 sets @ 6 RPE - 30% of 1RM
135 lbs x 12 reps x 1 sets @ 6 RPE - 43% of 1RM
195 lbs x 8 reps x 1 sets @ 6.5 RPE - 62% of 1RM
195 lbs x 12 reps x 1 sets @ 7.5 RPE - 62% of 1RM
210 lbs x 12 reps x 1 sets @ 9 RPE - 66% of 1RM
210 lbs x 8 reps x 1 sets @ 9 RPE - 66% of 1RM
225 lbs x 6 reps x 1 sets @ 8 RPE - 71% of 1RM
225 lbs x 8 reps x 1 sets @ 9 RPE - 71% of 1RM
after did some hammer strength lying slight incline bench side laterals s/s w/front laterals face pulls before and after workout
ended wth cybex machine shoulder presses.
feeling better diet better
meals 1 and 2 oats 1 cup and whey protein powder
meal 3 8 oz turkey breast 1/2 cup mixed veggies
meal 4chick breast 8 oz 1/2 cup mixed veggies
meal 5 left food at work on way to gym had to be budget
egg salad and and coffee
workout above
pasta 1 cup and turkey breast and chick breast total 8 oz
last meal 3 oz chick breast
100 oats 1/2 cup and whey prot 1/2 scoopLast edited by ayezer; 11-01-2011 at 10:37 PM. Reason: no pic next post
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11-01-2011, 10:41 PM #32
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pic sloppy
pic upper body better still need to lose body fat but focusing on rehb shoulder legs and due need to increase cardio and do not want to decrease carbs to much as focusing and gettting strength back as well.
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11-01-2011, 10:56 PM #33
how long ago was this pic?
This is a good goal to get back to in a few months.
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11-02-2011, 09:47 AM #34
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11-02-2011, 12:49 PM #35
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11-02-2011, 05:56 PM #36
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thanks appreciate it the 2nd pc was 2009 I was doing a before and after pic sponsored by muscle tech then got back to bench comp w/shirt single ply/
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11-02-2011, 10:04 PM #37
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pic last year in Contest in blue
me in blue only 2 in lightweight class
this was last year oct 2010 then went again to more shirted bench single ply contests
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11-03-2011, 07:11 PM #38
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meal 1 and 2 1 cup oats and 1 scoop whey protein
meal 3 4 egg whites 1 whole egg 1 slice turkey 2 sl bread
meal 4chick breast 1 cup pasta wole wheat
mal 5chick breast 1 cup whole wheat pasta mixed cup veggies 1 tsp mustard 1 tsp lowfat mayo
meal 6 chick breast 2 sl turkey mustard 2 slices bread
pulled some deads tonight 315 x 3 ez 365 x 1 not easy tough pull have not tried in long time then reverse hypers front pulldowns machine rows facepulls bicep preacher machine curls and db curls
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11-05-2011, 11:54 AM #39
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rough week finally feel better shoulder almost 100% bench is pathetic
doing a russian bench training to get strength back
255 x3 2 sets 270 x2 2 sets
then tricep machine extensions behind head 4 sets 15 reps 30 sec rest between sets
and then dip machine same thing workout was yesterday sore today
diet yesterday
100% oats whey protein meal 1 and 2
split 1 oz cashews each meal
meal 3 beef sandwhich 350 cal
meal 4 chick breast and veggies
meal 5 steak w/peppers onion and 1 tsp oil my wife cooked
4 small rolls wioth whie rice crab meat and a little cream chees
and a roll with shrimp but no rice only veg
very thiin see through wrap no sauce used
was hungry late 1/2 cup oats and whey prot should have had the casein
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11-06-2011, 09:05 PM #40
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good leg workout today used texas squat bar stamina getting better
squats 145 x 10 195 x 8 235 x 8 255 x8 255 x5 off lower rack almost like an extra rep then did a rest pause single really like 2 reps consider taking off reps about a 1/2 squat then leg ext 4 sets all rest pause then leg est 4 sets last 2 drop sets
leg press with 1 100 lb plate each side single leg 15 reps ea leg up to 3 100 lb plates each side from 15 reps last set 8 reps
was tired
today
morning 100% oats no protein until 1 hr later beef 5 ounces
turkey burger and chik \breast w/1 cup whole wheat pasta veggies onions forgot a few sprinkle of cashesws about 1 oz
chick breast whoile wheat pasta veggies 2 sl fat free cheese mustard onions.
1 cup oats 1 scoop protein powder/Last edited by ayezer; 11-06-2011 at 09:07 PM.
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11-07-2011, 12:11 PM #41
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11-07-2011, 05:37 PM #42
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Thanks Mike It felt great and sore already tomorrow will be real sore love the feeling.
good idea agree could go up more protein was planning too as I started to increase volume in training.
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11-07-2011, 08:54 PM #43
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chest shoulder training side chest and diet
yes Mike increasing volume today bor bench and hammer strength incline
did bench 220 x 6 235 x5 230 x 5 250 x 4 250 x 4 250 x 5
incline hammer reps 15 12 8
face pulls 3 sets 25-15 reps
machine side laterals 3 sets 15 reps
machine shoulder presses 3 sets last 2 drop sets
diet meals 1 and 2 100% oats 1 scoop whey protein
plus l lowfat turkey burger w/meal 1
meal 3 chick breast 7 oz 2 small baked pot
meal 4 chick breast 7 oz
meal 4 egg whites 1 whole egg 1 1/2 pieces toast left over my sons chikldren size pizza he did not eat.
post workout chick breast 7 oz
casein prot 1 cup 100% oats and glutamine.
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11-12-2011, 09:34 AM #44
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doing low carb day 30 gm carb day had 15 gm so far
3 egg whites 1 egg 1 turkey burger all nat jennie o and 1 sl bread
shoulder slowly better still not all better
did chest tr day alot of reps and ss. light wt
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11-12-2011, 11:07 PM #45
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tried for it to be low carb but got stuck doing things with family and did not have a lot of carbs ended up about 100 grams
had 4 egg whites and 1 whole egg and 1 piece bread
1 turkey burger
meal 2 ground beef 7 oz and peppers and onions
meal 3 out had chick snack rap no dressind and steak wrap
coffee
meal 4 tuna steak 1/2 pice and 4 oz salmon brocc with 1 tablespoon greek yogurt and low fat mayo 1 tsp
meal 5 snack greek yogurt above as well plain
a sprinkle raw oats sprinkle blue berrries ans raspberries
meal 5 100% oats a 1/4 cup a sprinkle blue berries
allergies and needed some extra hot food with some tea.
tris sore from workout yesterday shoulder was bothering light bench 50% max 10 sets 3 reps db bench 2 sets 15-20 reps real light
triceps
superset lying db ext 15 and 20 lb with pressdowns frst 2 sets 20 and then 15 reps each ex burned out by 3rd set
ended with facepulls
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