20090312, 06:59 PM  #51  
Super Moderator

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20090312, 09:31 PM  #52 
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Legs night last night:
Squats: 135 x 15 185 x 12 225 x 10 275 x 8 305 x 6 315 x 4 Leg press: 4 plates per side x 10 4 plates per side x 10 4 plates per side x 10 5 plates per side x 7 Leg extensions: 100 x 15 130 x 12 160 x 12 190 x 12 220 x 10 Seated hamstring curls: 100 x 15 115 x 12 130 x 10 140 x 8 Seated calf raises: 90 x 12 90 x 12 115 x 10 115 x 10
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20090313, 09:00 AM  #53  
Harry Potter

Quote:
1 x 10 @ +5 per side 1 x 20 @ +10 per side 1 x 30 @ +15 per side 1 x 40 @ +20 per side 1 x 50 @ +25 per side 1 x 60 @ +30 per side 1 x 70 @ +35 per side 1 x 80 @ +40 per side 1 x 90 @ +45 per side leg Ext  3 x 15 @ 85 SS W/ Lying Leg Curl  3 x 12 85 BB RDL on box Sick seated calf ext  sick Leg press calf ext  sick Well this went interestinly today, She comes up to me after her leg ext/curl superset and told me she wasn't feeling good, So I had her just sit on the box next to me while I finished my last triceps set. She says she feels like death, but will be ok and that we should go do calves, so we head on over and she just looking like crap so I bang them out quick as hell and we decide it's best just to go instead of trying to tough anything out. So I go get my gym bag and she sits up front and slowly munches on a ostrim stick. I go get the car and we head off, she pretty much assumes the fetal postion in the passenger seat and just says she feels like total shit. We get to talking and she tells me that she practially didn't eat almost all day before coming and slaming her Prewo shake and attempting a centurie on leg press. No food + balls to wall training does not go well together. She found out the hard way, said she would never ever do that again, she felt like death! Got home, cooked dinner for her and fed her some snacks before it was done and she was back to feeling 100% in just a little bit. We had lots of making fun how she was acting and about how she knew now that it was so important to get some real food meals in you before you head to the gym and train hard. By the end of the night she was talking about how she wanted to do the bikini or fitness(whichever is the smaller build of the two, I couldn't remember) class comp sometime in the future. So, I think, after we move, not sure on time frame really(for the comp) we're going to try and do some comp together, maybe in a year or so. In the end, it was a good experience for her and taught her some about the importance of eating.
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20090313, 09:02 AM  #54 
Harry Potter

3/12/2009
Warm up  Dynamic stretch, RC complex. DB Incline Bench 2 x 10 @ 35 1 x 3 @ 80 2 x 5 @ 105 1 x 3 @ 105  all I got at that weight today. Fack! 2 x 6 @ 90 D>70's x 5 D>45's x 8 HS Is0Wide Chest 3 x 8 @ 4pps 3rd set D>5 x 3pps D>6 x 2pps D>10 x 1pps Flat DB Bench  3 x 10,8,8 @ 85 SS W/ Flat DB Fly  3 x 10,8,3 @ 40 Fried Cable Cross  30 sec rest 7 x 10 @ 70 per side Overhead DB ext 1 x 10 @ 80 2 x 7,10 @ 100 Rev. Grip camber bar pressdown 3 x 10 @ 165 2 x 6,5 @ 215 Rope Pushdown  30 sec rest 7 x 12 @ 55  just causing too much noise, grinding etc in left shoulder. Taking these out of the aresenal for a while. Standing Calf Raise  alt foot postions  30 sec rest 7 x 10 @ 300
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20090313, 09:47 AM  #55 
3/12
Light stretching 2 Mile run ~14 minutes 20 minutes of stretching (GF is a dancer and has me doing all sorts of weird things) 50 sit ups 30 Side plank touching elbow to ground 30 raised leg situps 2x30 sec leg raisers and 2x30 leg kicks 1x12, 1x7 incline leg raisesI was dead by this point DB flat bench 10x80lbs, 8x90lbs, 5.5x95lbsstruggled with last few tricep pulldown extensions8x170, 8x180, 5x180, 10x150 Cable Cross 3x12x100 Overhead tricep extension w/ DB 10x27.5, 10x30, 10x30 Decline Butterfly12x35, 12x40, 12x45 Had to cut out early to make it to class.
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20090314, 11:58 PM  #56 
this is officially my least favorite thread ever. i feel like such a bitch reading all of these hard ass workouts lol. someday i'll be up there though


20090316, 02:06 PM  #57 
Bi's / Tri's
seated barbell curl 4 x 8 @ 95 hammer curl 4 x 10 @ 45 lying tri ex 4 x 12 @ 70 tri push down 5 x 12 @ 85 1 arm preacher curls 4 x 10 @ 35 concentration curls 4 x 10 @ 40 1 arm db extensions 4 x 12 @ 30 rope tri ex 5 x 12 @ 60 cable curl monster set 4 x 15 @ 25
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20090316, 02:24 PM  #58 
Super Moderator

I went for a trail run with my girlfriend yesterday (I'm cramming in as much cardio as I can till wednesday)
The first 0.75 miles or so, I kept a good pace, after that, the ladyfriend passed me. From then on, it turned into HIIT training pretty much; wherein I would sprint to catch up with her, then have to slow down from being tired, then sprint to catch up again, etc. I did about 3.5 miles (I'm a fat kid), and my knees didn't bother me ONCE They're not even hurting today. Holy dogshit.
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20090316, 03:57 PM  #59 
Chest day today!
In this order Flat bench 10 x 185 8 x 205 6 x 225 4 x 250 2 x 275 Should have done 300 for a rep but bitched out Incline Dumbells 10 x 70's 8 x 80's 6 x 90's 4 x 100's 4 x 110's( I got a nudge from my spotter on the last rep) Hammer Strength Iso Wide Chest 10 x 1pps 8 x 2pps 6 x 3pps 4 x 4pps 3 x 4plates and a 25 per side ( I popped the last rep off the rubber stops so I don't quite call that clean) 15 x 2pps Through this I super setted in some forearms Standing Straight Bar Curls 10 x 40 10 x 50 10 x 60 10 x 70 Standing Reverse Grip Straight Bar Curls 10 x 20 10 x 25 10 x 30 15 x 10 I was averaging 3.5min rest between chest sets and getting the forearms done during that 3.5min. Now I start the back side of the routine and only take 60 sec rest between sets. Pec Deck (slow negative) 10 x 100 10 x 110 10 x 120 Hammer Strength Incline Press (2sec stall at bottom and top of each rep) 10 x 1pps 10 x 1p=125 per side 10 x 2pps Decline Fly Cable Crossovers 10 x 50 10 x 60 10 x 70 Food Time 

20090316, 04:02 PM  #60  
Harry Potter

Quote:
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20090316, 04:18 PM  #61 
Wish my adductor longus would hurry up and heal so I could get back to doing legs.


20090316, 06:31 PM  #62 
Chest
135 x 15 155 x 10 185 x 8 205 x 5 225 x 5 x 2 245 x 1 265 x 1 275 x 1 225 x 5 DB flat 80's  2 x 8 DB incline 65's 3 x 8 Dips 3 x 20 @ bodyweight Machine flys 110 lbs 3 x 10 Cable cross overs low and high 50 each side 6 x 15 Push ups until failure 

20090317, 07:57 AM  #63 
Arms and Calves Today!
Preacher Curls Easy Curl Bar 10 X 70 8 x 90 6 x 100 4 x 110 2 x 125 20 x 70 (burnout) Standing Straight Bar Curls Wide Grip 10 x 65 10 x 85 8 x 105 4 x 125 2 x 135 (Some pisspoor form and a nudge from the spotter invloved here) Standing Reverse Grip Straight Barbell Curls 10 x 25 10 x 35 10 x 45 10 x 55 22 x 30 ( burnout) Hammer Curls 10 x 35's 9 x 40's 8 x 45's 7 x 50's 12 x 35's (had some body swing/bad form help on the last couple) Flat Bench Tricep Extensions 10 x 135 8 x 185 6 x 205 4 x 225 1 x 245 ( It was my two set, but my spotter was an old man, so I was concerned about eating it on the last one and did not attempt) Standing Cable Push Downs Inverted "V" Bar 10 x 160 10 x 170 10 x 180 10 x 190 6.5 x 200 (almost 7 reps ) Seated Tricep Cable Extensions Ropes(full outward extension at the top of each rep) 10 x 70 10 x 80 8 x 90 6 x 100 15 x 60burnout Calves! Seated Calf Raises (this machine has your body weight as part of the work load. I wish we had one that did not ) 10 x 1p 8 x 2p 6 x 3p 4 x 4p 5 x 5p 12 x 2p burnout Hip Sled Calf Extensions (alternating foot positioning between straight toe point, in toe point, out toe point) 10 x 3pps (feet pointed straight) 10 x 4pps (feet pointed out) 10 x 5pps (feet pointed in) 8 x 6pps (feet pointed straight) 15 x 3pps (stright foot burnout) Standing Calf Raises Machine with Shoulder Pads 10 x 130 (feet pointed in) 10 x 140 (feet pointed out 8 x 150 (feet pointed in) 8 x 160 (feet pointed out) 6 x 170 (feet straight) Post Training Meal 6 eggs(eggbeaters) 1/4cup Lowfat Cheddar Cheese 1c Mixed Fruit 2C Skim Milk 

20090317, 08:38 AM  #64  
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If there is ever any feedback/recommendations, I would appreciate any and all help. My goals are to maintain/slightly improve current strength levels, get leaner, and stay injury free. 

20090317, 09:50 AM  #65 
Back
Wide grip pull ups 4 x 8 Deadlift warm up 2 x 10 @ 135 1 x 6 @ 315 2 x 6 @ 295 2 x 6 @ 275 1 arm db row 4 x 12 @ 90 Lat pull 4 x 12 @ 110 Seated cable row 4 x 12 @ 160 Incline db row 4 X 12 @ 40
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20090318, 08:08 AM  #66 
Leg Day!
Hip Sled 12 x 2pps 10 x 4pps 8 x 6pps 6 x 8pps 4 x 10pps 2 x 11pps ( I stalled on the last rep and my spotter gave it a shove) Smith Machine Squats(very forward stance, 6" foot spacing) 135 x 10 185 x 8 225 x 6 275 x 4 315 x 2 ^^those amounts would be if the bar on the smith machine was actually 45lbs, but I guess it is not so adjust accordingly......... Seated Leg Extensions 10 x 100 10 x 125 8 x 150 6 x 175 4 x 200 Stiff Legged Dead Lifts 135 x 10 185 x 8 205 x 6 225 x 4 275 x 2 135 x 10 Seated Leg Curls 10 x 80 8 x 90 6 x 100 4 x 110 2 x 120 Standing Leg Curls Alternating Legs 10 x 15 10 x 20 10 x 25 10 x 30 6 x 40 I did 10min on the bike after that and rolled out. Weak sauce today, but I have to get to work. I will freely admit to being a little bitch not doing squats yet this year 

20090318, 09:25 AM  #67 
2 1/2 mile walk in 1hour and 5 minutes...


20090318, 09:29 AM  #68  
Harry Potter

Gym Time  6:30 p.m.
Warmup  RC complex, Dynamic Stretch, 2nd day deloading week(less weight, more volume) Squat  a2g 2 x 10 @ bar 1 x 10 @ 135 4 x 10 @ 225 Hack Squat 4 x 15 @ 2pps DB lunge 3 x 8/8 @ 55's Leg Ext  30 sec rest 7 x 10 @ 120,135,150,165,180,205,225 BB RDL 3 x 10 @ 175 Seated Leg Curl  30 sec rest 7 x 10 @ 280 Seated Calf ext  toes in, toes out, toes nuetral 3 x 30 @ 90 Done, decent workout. For those that don't know what deloading is or what it's about. Quote:
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20090318, 09:58 AM  #69 
**Sponsor**

Legs last night:
Squats: 135 x 12 175 x 10 225 x 10 275 x 8 315 x 6 Leg press/hip sled 4pps x 10 5pps x 10 6 pps x 6 6 pps x 6 Seated leg extensions 100 x 15 130 x 12 160 x 12 190 x 12 220 x 8 Seated hamstring curls 100 x 12 115 x 12 130 x 10 145 x 10 160 x 7 Seated calf raises: 45 x 12 90 x 12 90 x 12 90 x 12
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Are you ready for the MAYHEM?! 
20090318, 10:03 AM  #70 
6:00 am  Abs / Obliques
decline sit ups 3 x 30 flutter kicks 3 x 60 decline oblique plate twits 3 x 30 per side @ 25 cable crunches 3 x 30 @ 80 weighted side bends 3 x 30 per side @ 35 7:00 pm  Chest Incline db bench 4 x 10 @ 55 Pushups 3 X 15 1 X 20 Decline bench 4 x 10 @ 225 CG bench 4 x 10 @ 155 Decline db flyes 4 x 12 @ 35 Pec deck flyes 4 x 10 @ 190 Dips 4 x 15 Low cable cross 4 x 12 @ 25
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20090318, 11:19 PM  #71 
This is mine for tom, I will hate myself after this.
Squat 185 @ 10 reps Lunges 25's @ 10 reps Hip Sled 3 pps @ 10 reps Quad extension  100 @ 10 reps Iso leg press 2 pps @ 10 reps Hamstring curl 80 @ 10 reps then calves/forearms/abs after 4 rounds, no rest between sets, 1 min rest between rounds, fml. 

20090319, 10:46 AM  #72 
Legs
Squat 135 x 10 warmup 275 x 5 275 x 5 275 x 5 255 x 8 255 x 8 Reverse barbell lunges 105 x 10 105 x 10 105 x 10 105 x 10 Leg press 450 x 12 450 x 12 450 x 12 450 x 12 Leg press calf extension 450 x 50 450 x 50 450 x 60 Hip adduction 250 x 12 250 x 12 250 x 12 250 x 12 Hip abduction 300 x 12 300 x 12 300 x 12 300 x 12 Leg curl 120 x 12 120 x 12 120 x 12 120 x 12 Leg extension 150 x 12 150 x 12 150 x 12 150 x 12
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20090319, 11:53 AM  #73  
Harry Potter

Quote:
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Downsouth we still be bangin' Robert Davis on the regular... www.truenutrition.com discount code rys241 for 5% off all orders! 

20090319, 12:42 PM  #74 
they are now... i used to use the smith but i'm trying to rid my workouts of the pussy factor.... granted i think i may need to cut a little weight in order to get 100% proper form but my legs were at least parallel or slightly shallow near the end of the round.... I'm working on it nigga
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20090319, 12:51 PM  #75  
Harry Potter

Quote:
Also, been busy at work, I'm not ignoring the diet PM from yesterday. I will get to it soon.
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Downsouth we still be bangin' Robert Davis on the regular... www.truenutrition.com discount code rys241 for 5% off all orders! 

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