Taman's accountqability/Comback log.

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  1. Hit the bike for 33:59, 4.03 miles, estimated burn of 340 cals.

  2. Nice! Did you mow?
    RcB Since 09-06-2011 20:55 EST, Post 49

  3. Quote Originally Posted by stxnas View Post
    Nice! Did you mow?
    Does a bro love Blackliver?

  4. Bro, do you even Black Liver?
    Strongest On The Market
    RECOVERBRO: Est. Post #3222

  5. Transdermal or oral? What's up today, T3?
    RcB Since 09-06-2011 20:55 EST, Post 49

  6. Quote Originally Posted by stxnas View Post
    Transdermal or oral? What's up today, T3?
    Hit chest and quads tonight, will post more when Internet is back up at home.

  7. 8/7/135:30-6:30 pm. Chest and quads

    BB flat bench 135x12, 195x5, 225x5, 245x5, 205x12 (burn down set)

    Incline DB Bench 75'sx 10/8, 65'sx10

    Back Squat 155x5, 205x5, 245x5 pulled in a bench165x 10/10 butt on bench.

    Front squat 145x5/2 (lost balance, had to rack it) hit it again for another 5.

    Diet tight again today.

  8. Get some!

  9. 8/8/13 5:15-6:00 PM

    Standing OH BB Press 145x5, 165x5, 170x4, 145x6

    90 Degree Seated OH DB Press 45x10, 50x8

    Seated BD Lateral Raise 20'sx10/10 (No swinging, straight pulling)

    Cable Face Pull 110x12, 120x12

    *Rehab calf work

    2 legged seated Calf raise 90# plate weight only 20/18

    Left leg only seated DB on Knee calf raise 25x18/16

    Standing Calf Raise on 2" Step (Body weight only) 20

    Hanging Leg Raise 15/10

  10. Some better numbers coming in I see.
    Unremarkable is no way to go through life... Doug

  11. Quote Originally Posted by DreamWeaver View Post
    Some better numbers coming in I see.
    Aye, good to see you are still checking in on me DW

    8/9/13 4:50-5:45 Rearchain

    Assisted Pull Up (-130) 8/8/6

    Deads 165x5, 205x5, 265x5 (with belt)

    BO DB Rows 90x8/8, 8/8 (l/r)

    Back Hyper extension 35x12, 35x8+4 Body Weight

    Cable V Bar Row 160x10/10

  12. 8/10/13 11:15-12:15 Tri/bi

    Close Grip Bench 165x12, 185x10, 205x4

    Straight Bar Crushers 85x12, 95x10/10

    Underhand Straight Bar Tricep Ext: 100x12 (switched to a pivoting bar)x20

    Standing Alt DB Curl 50x6, 45x8, 35x12

    Med. Grp Straight Bar Preacher 50x12, Drop Set 80x4, 60x4, 40x8, 3x12

  13. How's your Saturday going?
    RcB Since 09-06-2011 20:55 EST, Post 49

  14. Quote Originally Posted by stxnas View Post
    How's your Saturday going?
    Pretty good, got the lifting in, just got back from a church picnic, my little guy chose to take the step of baptism so that was cool. Now it is just trying to crank out home study courses for my license renewal.

  15. 8/12/13 Chest and Quads 5:20-6:16

    Incline BB Bench 135x12 (w/u) 165x5, 195x5, 215x5, 185x8

    Flat DB Press 90'sx8/6, 75'sx10 (burn down set)

    Back Squat 165x5, 215x5, 255x5, pulled the bench in for 175x10 , butt on bench 10/10

    Front Squat 150x5/5 (Getting used to the Oly grip)

    Diet was tight today, just over 2000 cals.

  16. 8/15/13 5-5:55

    Standing OH BB Press 145x5, 160x5, 175x5

    Seated OH DB Press 55x10/6

    DB Front Raise Drop Set 25x6, 20x6, 15x8

    Cable Face Pull 130x15/14

    Calve Rehab Work

    Seated 2 L Calf Raise 110x24

    Seated Left Leg Only DB Calf raise (at deficit with step) 30x30

    Standing BW Only Calf Raise at Deficit on step 25

    Hanging Leg Raise 15

    Cable Crunch 180x25

  17. 8/16/13 4:50-5:40 Rear Chain

    DL 135x5 (Warm up) 185x5, 235x5, 275x4 (Was really hoping for 5 here)

    V Bar P/D 150x8/8/6

    Back Hyper Extension 45x12/10+ 5 Body weight only

    Bo DB Row (l/r) 100x6/6, 5/5

    BB Shrugs 225x10 Front, 225x9 Behind Back

  18. Haven't chimed in a while, but been watchin'... awesome work man.
    Visit our website at finaflex.com

  19. Quote Originally Posted by wasme View Post
    Haven't chimed in a while, but been watchin'... awesome work man.

    Much appreciated kind Sir!

    Worked 6 hours today then hit the Y while I was in town for an arm workout using my after hours pass card. Had to be a bit more cautious on some things, being "all alone in the danger zone."

    Close Grip Bench 170x10, 189x8, 210x4

    Straight Bar Crushers 105x7/6, 85x12

    UH Single Arm Cross Body Tri Ext: 40x12/12, 60x8/8

    Drop Set x2 Alt DB Curls: Set 1) 50x6, 40x6, 25x12 Set 2) 45x6, 35x6, 20x12

    Wide Grp BB Curl @ 65x10/8

    Opposing set, no rest 2H Cable Curl to 2H OH Tri Ext at 100lbs x2, no rest Curl 10 Reps. Tri Ext15 Reps, Curl 4 Reps, Tri Ext 10 Reps.

  20. Hit the bike for about twenty three minutes today.

  21. 8/19/13 Chest (Going to have 5 days to lift this week, so we focused on chest with legs due tomorrow)

    Flat BB Bench 200x5, 230x5, 250x4 215x9

    Inc DB Bench 80x10/6, 85x5

    BB Dead Press with full pause at bottom 185x8, 185x5+ 1 partial

  22. 8/20/13 5:20-6:00 Got in, hit it hard, got out. Really happy with the way things went tonight

    Back Squat 175x5, 225x5, 265x5, pulled in the bench, 185x12 (All 12 making contact butt to bench)

    Front Squat 155x5/5

    Leg Press sled 370x10/10

  23. Yesterday went to hell late afternoon, last minute crisis deal, so I was unable to get to the gym. As such, I hit Delt's tri's and Bi's tonight so I could put max effort into rear chain/DL work tomorrow

    Standing OH BB Press 135x5, 155x5, 175x3 (one less than last week, a bit miffed about this one)

    Seated OH DB Press 55'sx10/10 (Better than last week WTH?)

    Standing ALT DB Front raise 25'sx10/10, 10/10

    (Calf Rehab work) Standing 2 leg Calf raise 90lbs (Plates only)x12

    Seated left leg DB Calf raise at a deficit 40x25

    Standing Body Weight 2l calf raise at deficit 25

    Close Grip Bench 175x10, 195x8, 215x5

    Straight Bar Crusher 95x8/8

    2H UH Str. Bar Cable Tri Ext 110x12/12

    Wide Grip Straight Bar Curl (drop set) 80x8, 70x6, 50x8

    Standing ALT DB Curl 45x5, 35x10

    Hammer Curl 30x10/8

  24. Have to confess, I got lazy this weekend and failed top get to the gym in the limited weekend hours, so I had some catching up to do today. so we hit Rear chain and chest in the same session. Was actually very pleased with how it went overall, but I did take a hit it quick and hard for the most part so I was not spending 90+minutes in there tonight.

    Deads 135x5 (Warm up), 225x5, 275x5

    Incline BB Bench (Full ROM) 135x10, 195x5, 220x5 (New PR), 185x10

    D Bar Cable Pull Down 160x10/6

    Back Hyper extension 55x10/8+7 more with just body weight

    Flat DB Press 95'sx8 (another PR), then 6, 75'sx10

    BO DB Rows 95x8/8, 6/6 (l/r)

    v Bar Cable row 180x10/10

  25. It's alright to take a break once in a while. I'm still trying to make it back from my hiatus, so you're doing better than I am!
    RcB Since 09-06-2011 20:55 EST, Post 49

  26. 8/27/13 Arms

    Close Grip Bench 195x10, 205x8, 225x3+ 1 assisted

    Straight Bar Crushers 80x12, 90x10, 100x6

    Combo Set 2h UH Cable Tri extension/ 2h OH Tri Extension @120 Set 1 12/12, set 2, 10/8 (Hurt so good)

    Seated Alt DB Curl 40x10/10, 10/10

    EZ Bar Preacher Curl 65x12, 75x10

    Cross Body Hammer curl 25x10/10, 30x8/8

    Resigned myself to the notion that I am not going to get to where I want to be with out cardio. With that in mind, hit 20 minutes on the stationary bike, random hills profile, bored to death, need to kick it up next time.

  27. Solid session Taman
    Visit our website at finaflex.com

  28. Quote Originally Posted by wasme View Post
    Solid session Taman
    Thanks Wasme, it is coming slowly, but it is at lease coming.

    8/29/13 Legs/Quad Focus

    Back Squat 185x5, 234x5, 275x5 (Unracked 315 just to see how it felt, was a little scary, but that weight is only about a month off if everything keeps moving according to plan.) Pulled in the bench, hit 205x8

    Front Squat 160x5/5

    Leg Press Sled 410x10/10

    Had to make it short and sweet tonight due to other commitments.

  29. 8/30/13 Delts and calve rehab work

    Wanted to change the shoulder work out as it was getting stale. Still started with my fav though

    Standing OH BB Press (Full ROM, no hip push) 135x5, 155x5 175x3+Partial (wanted 5, irritated me, so, add more weight?) 185x2

    Seated 90 Degree Behind the head BB Press (down till upper arm was just a bit below parallel to floor to avoid RC issues)
    95x10, 115x10, 135x10

    Seated 90 Degree OH BB Press 60'sx8

    Cable Face Pull 130x12, 140x10

    Standing Alt DB Front Raise 25'sx14

    Standing 2 leg calf raise (plate weight only) 40x20

    Seated Left Leg DB Calf raise (at deficit) 40x15

    Standing BW only 2 leg calf raise at Deficit x20

    Hit the bike for 28 minutes random hills, increased resistance by a factor of 2.

  30. Nice job brother
    Chaos and Pain -Rep

    Use Discount code: onlychevy620 for your 20% off


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