Results 151 to 165 of 4675
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08-29-2012, 11:24 AM #151
Still looming pretty lean with veins and all. Slow and steady wins the race.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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08-29-2012, 11:59 AM #152
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08-29-2012, 12:20 PM #153
Back
Pull-Ups:
30 Reps over 3 Sets with Various Grips
Deadstop Dumbbell Rows (Deload on ground every rep):
55's x 10
65's x 10
85's x 10 (4 Sets)
+5 Pounds
Stretchers: (as seen in video):
http://www.youtube.com/watch?v=-hWBCW8V_U0
2 Warm-Ups
110 x 12 (4 Sets)
{b] +20 Pounds [/b]
Dumbell pullovers -
40 x 15
50's x 12
60's x 12 (4 Sets)
Cambered Bar Rows: (as Seen in video)
http://www.youtube.com/watch?v=nkYbRj0KWfg
1-Warm up
1 Plate/Side x 10 (4 Sets)
Meadows Row: (Plate Loaded) *Deload Each Rep*
1 Plate x 15 (4 Sets)
http://www.youtube.com/watch?v=NMONO_cTI-Q
Post-Workout:
Red Velvet Smorez Crusted French Toast topped with Peanut Butter Protein Pudding, Bananas, Strawberries, and Whip Cream + Syrup
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08-29-2012, 12:56 PM #154
Just curious; do you count sugars? Or ignore them? And I mean the sugars from cereals, pop tarts, and syrups.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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08-29-2012, 04:25 PM #155
No i count total calories, protein, fat, carbs etc.
I could look on my fitday and see how much i get daily, but its not as crazy as you guys think. That is just 1 meal, my other ones are usually whole food (Chicken, potatoes, rice, veggies, fruits, etc.) I just like to get creative PWO.
Syrups are walden farms.Last edited by The Solution; 08-29-2012 at 04:25 PM.
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08-29-2012, 06:50 PM #156
- Join Date
- Feb 2012
- Location
- San Diego
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Pics look great Bob!! Chest and back look way fuller, still nice and lean and really looks like overall have made some great gains in short period of time! keep at it!
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08-31-2012, 08:24 AM #157
Arms + Shoulders (Weak Point)
30 Pull-Ups over various sets
Rope Extensions: (1 second pause at bottom)
2 Warm-Ups
140 x 12
150 x 10
160 x 8
Cross Body Hammer Curls:
2 Warm-Ups
40's x 10 (4 Sets)
Hammer Strength Standing Dip machine -
3 Plates/Side x 8 + 5 Slow Negatives (3 Sets)
Seated Dumbell Curls w/ a 3 second negative
20's x 10 (4 Sets)
L-Extension: (Basically 1 arm skull crusher across your body)
25's x 12 (3 Sets)
http://www.youtube.com/watch?v=UnjCmuXwTiQ
Incline Concentration Curls - (Face down on incline bench):
20's x 12 (3 Sets) + Squeeze at top and 2 second negative
Shoulders:
Dumbbell 6-Ways:
15's x 10 (3 Sets)
http://www.youtube.com/watch?v=E-cCXkSi7IQ
Seated Military Smith Machine Press:
2 Plates/Side x 6 ---> 1 Plate + 25/Side x 6 --> 1 Plate x 15
Post-Workout:
Coldstone
Cookie Dough You want Some
Apple Pie A La Mode
Chicken Steak Shrimp Veggie Kabobs over a bed of seasoned rice and veggies:
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08-31-2012, 09:44 AM #158
- Join Date
- Feb 2012
- Location
- San Diego
- Posts
- 3,362
- Rep Power
- 2147744
Nice workout bob!!! so have you been able to get a better feel in your biceps trying out the different curls?
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08-31-2012, 12:17 PM #159
Are you having your refeeds on arms and shoulder days? You probably mentioned it before, but I may have glanced over it.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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08-31-2012, 04:08 PM #160
So far I am still focusing on a few different things like grip and form to help with them yes.
I dont have refeeds. I have 1 cheat a week
I just have once a week whenever. no guidelines. I just place on a training day. My grandma said she would cook me dinner, and did so i cannot pass up the offer.2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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08-31-2012, 06:23 PM #161
Wiseman to accept gmas food. They may not understand our sport, but they would be upset if we turned down their cooking.
Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
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08-31-2012, 08:29 PM #162
They call it moderation for a reason my man.
We are grilling out on Sunday, so i am going to leave a lot of room for whatever we may be cooking,
Probably lean burgers, chicken, corn on the cob, Sweet Potatoe Fries, Cubed White Potatoes.
All the left overs will be good for the rest of the week2013 & 2014 RX Member of the Year
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09-01-2012, 07:16 AM #163
Legs:
Pull-Ups:
30 Reps over 3 sets with various grips
Lying Hamstring Curl:
50 x 15
65 x 12
90 x 10
105 x 8, 6, 4 (Rest Pause) ---> 65 x 12
DB Stiff Leg Deadlifts: (go till you cannot get 8)
2 Warm-Ups
100's x 8
110's x 8
120's x 8
130's x 8 Match PR
Hack Squat: (2 Second Pause in Hole)
1 Plate/Side x 15
1 Plate + 25/Side x 12
2 Plates x 10 (2 Sets)
*1 set feet together, one set feet shoulder width
Squat: *Beltless*
2 Warm Ups
275 x 8 (2 Sets)
+20 Pounds
Smith Split Squat:
155 x 12 (2 Sets)
+20 Pounds
Seated Calf Raise
2 Plates x 10 (3 Sets) *10 Second Holds at top* and 2 second pause at bottom
Post-Workout:
Peanut Butter Mocha Loaf topped with Vanilla Protein Pudding, Strawberries, Bananas, and Honey Nut Cheerios. Then added Syrup to top it off
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09-01-2012, 09:19 AM #164
Good looking Leg day, Bob. I predict 315 for reps next week!
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09-01-2012, 09:23 AM #165
Pressure is on eh?
Next leg day will be in Pittsburgh on Saturday between prejudging and night show for my training partner. NPC Pittsburgh Physique Elite
www.garyudit.com for more info.2013 & 2014 RX Member of the Year
2014 RX Muscle September Member of the Month
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