[drewsicle3210]

7/10/12
Chest

Pre:
-2x PR XT
-10g BCAA's mixed with water
-2.5g Creatine

- 1/2 scoop GAMEDAY by MAN

Intra:
Water

Post:
2 Nolvadren XT w/ meal 1

1:30 :
2 PR-XT w/ meal 4

4 pm:
2 PR-XT, post meal 5
_________________

Lower body stretches---

Treadmill W/U:
4x1, 4.2x1

Upper Body Stretches---

Workout Log, one large super-set:


Dumbbell One Arm Bench Press 95.67

Set 1 : 70x11
Set 2 : 70x8
Set 3 : 65x12
Set 4 : 65x10
Set 5 : 60x10 (w/ twist)
|

Cable Lower Chest Raise 80

Set 1 : 50x12
Set 2 : 60x9
Set 3 : 50x13
Set 4 : 60x10
Set 5 : 50x11
|

Cable Inner Chest Press 84

Set 1 : 60x10
Set 2 : 50x14
Set 3 : 60x11
Set 4 : 60x12

Set 5 : 60x8
Set 5 : 50x5
|

Ladder Presses 40

Set 1 : 30 Reps

Set 5 : 40 Reps
|

Notes

a) Didn't do ladder presses on sets 2 & 4 because for whatever reason, it was wearing my forearm down on the first set and it affected my DB presses. But, the last set didn't seem to do that. Maybe I was just warming up.

b) Am low on calories right now, about 2-2.1K, but I'm about to kill some food at Chili's. Am already above my protein minimum, so I'm good.

Nice!!!!
Enjoy that meal!

[pete8407]

That food pic is amazing! Drooling right now! Hope it's a post w/o meal, f**k it, who cares take it out!

[wasme]

For 'Merica

Attachment 84726

Damn, just made me soooooo hungry... brostard lol..

[RegisterJr]

That food pic is amazing! Drooling right now! Hope it's a post w/o meal, f**k it, who cares take it out!

I stayed around the same for my daily calorie goal. I didn't eat any of my rice or potatoes to leave the room for the carbs. As for fat, well, it was yummy.

[drewsicle3210]

I stayed around the same for my daily calorie goal. I didn't eat any of my rice or potatoes to leave the room for the carbs. As for fat, well, it was yummy.

WIN

[RegisterJr]

7/11/12
Back/Core

Pre:
-2x PR XT
-10g BCAA's mixed with water
-2.5g Creatine

- 1/2 scoop GAMEDAY by MAN

Intra:
Water

Post:
2 Nolvadren XT w/ meal 1

1:30 :
2 PR-XT w/ meal 4

4 pm:
2 PR-XT, post meal 5
_________________

Lower body stretches---

Treadmill W/U:
4x1, 7.5x2

Upper Body Stretches---

Workout Log, one large super-set:

________________
Weighted Chins 60.5

Drop sets; not going to change the sets to match.

Set 1 : 55x3
Set 2 : 35x3
Set 3 : 25x3
Set 4 : 10x3
Set 5 : 1x3

Set 6 : 45x3
Set 7 : 35x2
Set 8 : 25x2
Set 9 : 10x3
Set 10 : 1x2

Set 11 : 35x4
Set 12 : 25x2
Set 13 : 10x3
Set 14 : 1x2

Set 15 : 35x3
Set 16 : 25x2
Set 17 : 10x2
Set 18 : 1x2
|
Side Bend with Weight Plate 112

DB's instead of Plate

Set 1 : 80x12
Set 2 : 70x16
Set 3 : 80x12
|
Meadows Stretchers 213.33

Set 1 : 160x10
Set 2 : 140x12
Set 3 : 140x13

Set 4 : 140x12
Set 4 : 100x5
|
Around the World Decline Crunch 43.33

Set 1 : 25x22
Set 1 : 1x6

Set 2 : 25x19
Set 2 : 1x6

Set 3 : 25x19
Set 3 : 1x3
|
Bent Arm One Arm Long Bar Row 102.5

BAR + X

Set 1 : 75x11
Set 2 : 75x8
Set 3 : 50x13
|
Notes

a) I am loving these Stretchers. Thanks again, @wasme. Is there a better way to get leverage so tht I can up the weight? Maybe I need to play around one day and see if I can maneuver my body to pull more.

b) 1 RM on Weighted Chins according to Jefit. 55# x3 doesn't impress me though. I still love the drop sets though.

c) Calories today will be 3100, macros 210/274/51 or 35%p/46%c/19%f

Going low because I feel guilty for yesterday, and I'm almost 3# > of bloat.

[drewsicle3210]

BLAM!!!!!
Good volume!
That early morning motivation.

[RegisterJr]

Bradford Press... Thoughts?

[wasme]

Damn that's a whole lotta sets!

[wasme]

. Is there a better way to get leverage so tht I can up the weight? Maybe I need to play around one day and see if I can maneuver my body to pull more.

Welcome bro, do you mean a way to get back a little further to get even more of a stretch. You could set up a bench to put you further away from the cable?

[drewsicle3210]

Bradford Press... Thoughts?

???

[RegisterJr]

Damn that's a whole lotta sets!

It was only 3 sets and a fourth for Chins and Stretchers.

[RegisterJr]

Welcome bro, do you mean a way to get back a little further to get even more of a stretch. You could set up a bench to put you further away from the cable?

It pulls me close to the cable. I could probably do way higher weight but I am concentrating on not being pulled upward.

[RegisterJr]

For example, on lat pulls there is a knee pad to hold me down.

[RegisterJr]

???

http://www.youtube.com/watch?v=gD6XoIXGmDI

[drewsicle3210]

http://www.youtube.com/watch?v=gD6XoIXGmDI

I like it. Next week's shoulder W/O?

[RegisterJr]

I like it. Next week's shoulder W/O?

Sure!

[drewsicle3210]

Sure!

Sweet

[wasme]

It pulls me close to the cable. I could probably do way higher weight but I am concentrating on not being pulled upward.

You should be standing back though.. so the cable is coming out diagonally not vertically

[drewsicle3210]

So I just couldn't execute yesterday's workout. Today is going to be something special. Adding Chest to my Upper back and core work, then a 2 mile run for Army standard time. I have to see if i can run fast enough now to take a PT test next week. Can't go to the promotion bord without it.

[Piston Honda]

Epic quest. MAN up!

[pete8407]

So I just couldn't execute yesterday's workout. Today is going to be something special. Adding Chest to my Upper back and core work, then a 2 mile run for Army standard time. I have to see if i can run fast enough now to take a PT test next week. Can't go to the promotion bord without it.

Kill it!

[drewsicle3210]

Kill it!

3/4 scoop Gameday going down.
This is rapidly becoming my favorite PWO. Powermax is awesome to, but nowhere near the ENERGY as Gameday.

[pete8407]

3/4 scoop Gameday going down.
This is rapidly becoming my favorite PWO. Powermax is awesome to, but nowhere near the ENERGY as Gameday.

Love to hear that!

[RegisterJr]

You should be standing back though.. so the cable is coming out diagonally not vertically

Word. I'll mess around with it this coming week.