A Working Project

Page 3 of 3 First 123

  1. Quote Originally Posted by bomcgraw

    Great job. I wish I was making that much progress on my weight gain.
    Don't worry man you got it bro. Trust me if I can lose you can gain haha. Just takes a little time and patients (learned that in the passed couple of weeks) and with the right state of mind you can do it haha


  2. Shoulder And Arms -

    Alternating Shoulder Press - 12/12 (G) : 14/14 (G)
    In And Out Bicep Curls - 16 (G) : 17/17 (G)
    Two Arm Tricep Kickbacks - 10 (R) : 13 (R)

    Deep Swimmers Press - 15/15 (R) : 15/15 (G)
    Full Supernation Concentration Curls - 10/10 (G) : 11/11 (G)
    Chair Dips - 15 : 20

    Upright Rows - 13 (R) : 16 (R)
    Static Arm Curls - Full Workout (G) : Full Workout (B)
    Flip Grip Twist Tricep Kickbacks - 10 (R) : 10 (R)

    Seated Shoulder Flys - 16 (R) : 15 (R)
    Crouching Cohen Curls - 16 (R) : 15 (G)
    Lying Down Tricep Extension - 10 (R) : 10 (R)

    Straight Arm Shoulder Flys - Could not continue on this move because I felt strain on my on my left deltoid
    Congdon Curl - 12 (G) : 17. (B)
    Side Tri Rise - 20/20 : 21/21

    Notes -
    For some reason my Back And Bicep DVD will not work (no scratches or damage to the disk at all) so I replace it with the work with Shoulder And Arms
    Great workout haha
    •   
       


  3. IMPORTANT ------ IMPORTANT

    I relies that maybe some of you guys are sure what the following letters represent when I put it in my work journal

    EXAMPLE -
    15/15 (R)/(G)/(B)

    The letters represent the color of the bands I use. Red, Green, Black. I tried looking for how much weight each band represent but I could not find it. But I do know which one is the lightest and which one is the heaviest

    From light to heavy -
    Red, Green, black

    I also want to explain what this is -----> 15/16
    Some workouts require you to alternate arms. So what I did is I went from left to right. So if I did 15/16, I would of done 15 with the left arm and 16 with the right arm. Basically reading to from left to right

    In addition to that, I add this sometimes ----> 15/15 (R) : 15/15 (R)
    Sometimes within the DVD you'll do three moves, then repeat those three moves again. So what I did is that I put the ":" to represent that the right numbers as my second attempt on the first move. If that confused you a little please reply to this comment.

    EXAMPLE -

    15/15 (G) : 15/15. (G)
    First Move Band Color Second Attempt Second Move Band Color
    Of The Move

    So itll look like this -

    15/15 (G) : 15:15 (G)

  4. 99.5 kg! Very excited

  5. Keep it up man
    •   
       


  6. Chest And Back

    Round l

    Standard Pushups - 40
    Wide Front Pullups (G) - 23
    Military Pushups - 21
    Reverse Grip Chinups (G) - 20

    Wide Fly Pushups - 23
    Close Grip Overhand Pullups (G) - 17
    Decline Pushups - 12
    Heavy Pants (R) - 15

    Diamond Pushups - 12
    Lawnmowers (R) - 15/15
    Dive Bombers Pushups - 7
    Back Flys - 5

    Round ll

    Standard Pushups - 30
    Wide Front Pullups (G) - 15
    Military Pushups - 9
    Reverse Grip Chinups (G) - 12

    Wide Fly Pushups - 8
    Close Grip Overhand Pullups (G) - 4
    Decline Pushups - 7
    Heavy Pants (B) - 7

    Diamond Pushups - 3
    Lawnmowers (R) - 10 / 10
    Dive Bombers Pushups - 5
    Back Flys - 5

    Notes -
    Adding the extra routine definatly got me wasted by the end. First time I actually did the full workout because I didn't have the resistance bands in the past. Work hard get great results is my mindset haha

  7. Haven't wrote back to thread cause my iPad got water damage but now I will b able to continue, sorry for the inconvenience :/

  8. Chest And Back :

    Standard Push Ups -
    Wide Front Pull Ups -
    Military Push Ups -
    Reverse Grip Chin Ups -

    Wide Fly Push Ups -
    Close Grip Overhand Pull Ups -
    Decline Push Ups -
    Heavy Pants -

    Diamond Push Ups -
    Lawn Mowers - (L) (R)
    Dive Bombers Push Ups -
    Back Flys -

    Round ll -

    Wide Front Pull Ups -
    Standard Push Ups -
    Reverse Grip Chin Ups -
    Military Push Ups -

    Close Grip Overhand Pull Up -
    Wide Fly Push Ups -
    Heavy Pants -
    Decline Push Ups -

    Lawn Mowers - (L) (R)
    Diamond Push Ups -
    Back Flys -
    Dive Bombers Push Ups -

    Note -

  9. Chest And Back :


    Standard Push Ups - 40
    Wide Front Pull Ups (B) - 12
    Military Push Ups - 18
    Reverse Grip Chin Ups (B) - 12

    Wide Fly Push Ups - 22
    Close Grip Overhand Pull Ups (B) - 12
    Decline Push Ups - 17
    Heavy Pants (B) - 15

    Diamond Push Ups - 16
    Lawn Mowers (B) - (L) 16 (R) 16
    Dive Bombers Push Ups - 17
    Back Flys (B) - 6 (Need Rd Band)

    Round ll -

    Wide Front Pull Ups (B) - 12
    Standard Push Ups - 25
    Reverse Grip Chin Ups (B) - 12
    Military Push Ups - 15

    Close Grip Overhand Pull Up (B) - 12
    Wide Fly Push Ups - 17
    Heavy Pants (B) - 10
    Decline Push Ups - 9

    Lawn Mowers (B) - (L) 15 (R) 15
    Diamond Push Ups - N/A
    Back Flys (B) - 8
    Dive Bombers Push Ups - N/A

    Note -
    As soon as I an done with Chest And Back I am going to attempt to knockoff Cardio X.
    Goal this month is to lose 10 lbs. I know it sounds crazy to reach but I will make the attempt.

  10. Shoulders and Arms :

    Alternating Shoulder Press (G) - 14/12
    In And Out Bicep Curls (B) - 11/15
    Two Arm Tricep Kickbacks (R) - 10/14

    Deep Swimmers Press (G) - 10/12
    Full Supernation Concentration Curl (B) - 10/11
    Chair Dips - 7/9

    Upright Rows (G) - 15/15
    Static Arm Curls (B) - Full Minute / Full Minute
    Flip Grip Twist Tricep Kickbacks (R) - 7/7

    Seated Shoulders Flys (R) - 7/7
    Crouching Cohen Curl (B) - 15/15
    Lying Down Triep Extensions (R) - 12/12

    Straight Arm Shoulder Flys (R) - N/A (felt a tweak in my shoulders
    Congdon Curls (B) - 12/16
    Side Tri Rise - 16/16 - 20/20

    Noes -

  11. Quote Originally Posted by TalofaMatai
    Shoulders and Arms :

    Alternating Shoulder Press (G) - 14/12
    In And Out Bicep Curls (B) - 11/15
    Two Arm Tricep Kickbacks (R) - 10/14

    Deep Swimmers Press (G) - 10/12
    Full Supernation Concentration Curl (B) - 10/11
    Chair Dips - 7/9

    Upright Rows (G) - 15/15
    Static Arm Curls (B) - Full Minute / Full Minute
    Flip Grip Twist Tricep Kickbacks (R) - 7/7

    Seated Shoulders Flys (R) - 7/7
    Crouching Cohen Curl (B) - 15/15
    Lying Down Triep Extensions (R) - 12/12

    Straight Arm Shoulder Flys (R) - N/A (felt a tweak in my shoulders
    Congdon Curls (B) - 12/16
    Side Tri Rise - 16/16 - 20/20

    Noes -
    What are congdon curls?

  12. Quote Originally Posted by bomcgraw

    What are congdon curls?
    Hmm.. I don't know how to word this haha. It's pretty much a curl, and at the peak of that curl, you turn your wrist, go down, twist worst again, and repeat

  13. Quote Originally Posted by TalofaMatai

    Hmm.. I don't know how to word this haha. It's pretty much a curl, and at the peak of that curl, you turn your wrist, go down, twist worst again, and repeat
    Oh ok. I think I get it.

  14. Chest And Back

    Standard Push Ups - 45
    Wide Front Pull Ups (B) - 10
    Military Push Ups - 23
    Reverse Grip Chin Ups (B) - 12

    Wide Fly Push Ups - 24
    Close Grip Overhand Pull Ups (B) - 12
    Decline Push Ups - 17
    Heavy Pants (B) - 16

    Diamond Push Ups - 11
    Lawn Mowers (B) (L) 15 (R) 15
    Dive Bombers Push Ups - 10
    Back Flys (B) - 12

    Round ll -

    Wide Front Pull Ups (B) - 13
    Standard Push Ups - 27
    Reverse Grip Chin Ups (B) - 12
    Military Push Ups - 17

    Close Grip Overhand Pull Up (B) - 12
    Wide Fly Push Ups - 25 <--- tired as ****
    Heavy Pants (B) - 12
    Decline Push Ups - 6

    Lawn Mowers - (L) 15 (R) 15
    Diamond Push Ups - 10
    Back Flys (B) - 5
    Dive Bombers Push Ups - 5

    Note - feels great but I'm tired as hell haha
  •   

      
     

Similar Forum Threads

  1. M.A.S.S. Project NX6
    By ptsjones in forum Supplements
    Replies: 1
    Last Post: 11-30-2011, 12:14 AM
  2. My Ark Project
    By NiteHawk in forum General Chat
    Replies: 8
    Last Post: 04-19-2006, 06:25 PM
Log in
Log in