STIMUL8ed!!!

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  1. How are things going along Kerns? Any updates?
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  2. How bout it Brent?

    Trying to get some stimul8-tion from this log!!
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  3. Day 11: OCT 12th

    Cardio: 20 minutes on Treadmill ran at a 7.5 MPH pace

    Seated BB Abdominal Twist: 150 each side with 70lbs BB

    Reverse Hammer Grip Pulldowns: 2 warm up sets x 10 reps @ 130lbs; 3 sets x 8 reps @ 150lbs

    One Arm DB Row: 2 warm up sets x 8 reps @ 65lbs; 3 sets x 12 reps @ 70lbs DB

    Bent Over BB Row: 2 warm up sets x 10 reps @ 135lbs ; 3 sets x 12 reps @ 180lbs

    Reverse Grip Pulldowns: 3 sets x 15 reps @ 220lbs

    Spider Curl: 1 warm up set x 8 reps @ 65lbs ; 3 sets x 10 reps @ 90lbs

    Concentration Curls: 1 warm up set x 8 reps @ 40lbs DB; 3 sets x 12 reps @ 50lbs DB

    Preacher Curl: 7 sets x 10 reps @ 75lbs

    Cardio: 20 min walk

    150 Abdominal Twist each Side BW only

  4. DAY 12: OCT 13th REST

    DAY 13: OCT 14th LEGS

    Cardio: 20 minutes BIKE set on Cross country

    150 Abdominal Twist each side with 30lbs MB

    SUPERSET

    Leg Press: 3 sets x 25 reps @ 310lbs

    Barbell Squat: 3 sets x 10 reps @ 225lbs BB

    Seated Leg Curl: 3 sets x 18 reps @ 190lbs

    Standing Leg Curl: 3 sets x 10 slow reps followed by 10 quick reps @ 135lbs

    Hack Squat: 3 sets x 30 reps @ 210lbs

    Cardio: 20 minute stroll through the neighborhood with the wife and kids

    Planks: 2 x each side for 45 sec hold

  5. DAY 14: OCT 15th

    Shoulders, Calves, & ABS

    Cardio: 5 mile run ( I did this to prepare for Ranger School and I was thinking 20 minutes alone wasn't burning the fat.

    150 Abdominal twist with 35lbs weight plate

    DB Shoulder Press: 2 warm up sets x 8 reps @ 50lbs; 2 sets x 6 reps @ 75lbs DB

    Side Lateral Raise: 2 warm up sets x 8 reps @ 25lbs DB; 3 sets x 10 reps @ 30lbs DB

    Front DB Raise: 1 warm up set x 8 reps @ 35lbs DB; 3 sets x 10 reps @ 40lbs DB

    Standing Low Pulley Deltoid Raise: 3 sets x 8 reps @ 40lbs

    Upright BB Row: 7 sets x 15 reps ( FST7) @ 140lbs

    Calf Press on the Leg Press Machine: 3 sets x 20 reps @ 200lbs

    Modified Crunches: 3 sets x 30 reps

    Still dosing with a half scoop which is still proving to be effective during my training time.
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  6. DAY 15: Oct 16th

    Chest & Triceps

    Cardio: 20 minute hill sprints

    150 seated Abdominal Twist BW only each side

    Incline DB Flyes: 2 warm up sets x 8 reps @ 40lbs DB; 2 sets x 12 reps @ 50lbs DB

    Flat Bench Press: 2 warm up sets x 8 reps @ 135lbs; 2 sets x 15 reps @ 225lbs

    Dive Bomber Pushups: 2 sets x 10 reps BW only

    Dips: 3 sets x 12 reps with 30lbs MB cradled on legs

    Overhead Triceps Extension: 1 warm up set x 8 reps @ 60lbs; 3 sets x 12 reps @ 75lbs DB

    Triceps Pushdown: 1 warm up set x 8 reps @ 135lbs; 2 sets x 12 reps @ 180lbs

    Decided to give my knees and hips a break from impact today

    Decline Bench Sit Ups: 2 sets x 25 reps BW; Flutter kicks 150 total 3 count

  7. DAY 16: OCT 17th LEGS

    Cardio: 20 minutes on stair master

    150 abdominal twist each side 45lbs BB

    Leg Extensions: 2 warm up sets x 8 reps @ 110lbs; 3 sets x 20 reps @ 150lbs

    Partial Leg Extension: 2 sets x 50 reps dropping weight every 10 reps @ 110,90,85,60,50lbs

    Leg Press: 2 sets x 60 reps dropping weight every 20 reps @ 220,215,190lbs

    DB Lunges: 1 warm up set x 8 reps no weight; 2 sets x 25 reps each leg @ 50lbs DB

    Stiff Legged Deadlift: 1 warm up set x 8 reps @ 135lbs; 3 sets x 15 reps 225lbs BB

    Cardio: 20 minutes on Jacob's ladder

    150 oblique crunches each side

  8. Lol....that's an update boys and girls

    Good job bro...
    OLYMPUS UK REP

  9. BOOM! GOES THE DYNAMITE!! LOL

  10. Quote Originally Posted by edje007 View Post
    Lol....that's an update boys and girls

    Good job bro...
    Yeah sorry fell a bit behind work, work , and more work makes me crash then I come alive when I am STIMUL8ed !!!

  11. Quote Originally Posted by kernsbak84 View Post

    Yeah sorry fell a bit behind work, work , and more work makes me crash then I come alive when I am STIMUL8ed !!!
    That's life....just be sure not to make it all work and no play....

    Stimul8 is just what you need on busy days...
    Name says it all
    OLYMPUS UK REP

  12. Thanks for the updates Kerns work really gets in the way of the important stuff sometimes doesn't it?
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  13. Always! Family,gym, and FINAFLEX that's all I need.

  14. Quote Originally Posted by kernsbak84 View Post
    BOOM! GOES THE DYNAMITE!! LOL
    What dynamite? There is no demo, no budget for it.

    And boys round here do not 'laugh out loud'!


  15. Quote Originally Posted by drewsicle3210 View Post

    What dynamite? There is no demo, no budget for it.

    And boys round here do not 'laugh out loud'!

    Yes sir. Hahaha

  16. Knock knock. Who's there? Updates. Updates who? Ain't no buddy seen no Updates lately...
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  17. DAY 17: OCT 18th BACK & BICEPS

    Cardio: 5 mile Run

    150 Abdominal Twist per side with 30lbs MB

    Chin Ups: 1 warm up set x 8 reps; 3 sets x 15 reps BW only

    Seated Cable Rows: 1 warm up set x 10 reps @ 110lbs; 3 sets x 15 reps @ 120lbs

    Wide Grip Pulldowns Behind the Neck: 1 warm up set x 10 reps @ 135lbs; 3 sets x 15 reps @ 225lbs

    Bent Over Rows: 1 warm up set x 8 reps @ 135lbs; 3 sets x 10 reps @ 150lbs

    Hammer Curls: 2 warm up sets x 8 reps @ 45lbs DB; 3 sets x 10 reps @ 50lbs

    BB Curls: 2 warm up sets x 8 reps @ 90lbs; 3 sets x 12 reps @ 100lbs

    20 minutes on Elipitical Machine

    150 crunches

  18. DAY 18: OCT 19th LEGS

    Squats: 3 sets X 12 reps 225lbs

    Front Squats: 3 sets x 12 reps @ 180lbs

    Stiff Legged Deadlift: 3 sets x 10 reps @ 235lbs

    Box Jump Holding 35lbs weight plate: 3 sets x 8 reps

    Lunges Holding 40lbs DB: 4 sets x 20 reps

    Squat Jumps: 3 sets x 12 reps with 30lbs MB

  19. Day 19: OCT 20th REST DAY

    Day 20: Oct 21st REST DAY

  20. I like that back workout bro, I bet that felt great the next day

  21. That's a lots warming up you did there buddy
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  22. Quote Originally Posted by drewsicle3210 View Post
    I like that back workout bro, I bet that felt great the next day
    Sure did bud, and my legs espescially

  23. Quote Originally Posted by Montego1 View Post
    That's a lots warming up you did there buddy
    Gotta prevent the injuries ya know!

  24. Quote Originally Posted by kernsbak84 View Post
    Gotta prevent the injuries ya know!
    Warmups are something I don't do enough or long enough

  25. Same here, my shoulder would probably be far better with more stretching.
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