Long Term Changes

Page 2 of 2 First 12

  1. Shoulders-
    Hammer strength behind the neck shoulder press-15x 1 plate per side, 12x2 plate PS, 2x8x3 Plate PS

    DB side raises-8x30,40,50 drop 4x40 drop 5x30

    Nautilus shoulder press slow tempo 3x10x70,90,110

    Lying side laterals slow and very controlled-3x8x15

    Superset with 45 plate-front raises and upright rows 10 reps each movement, 3 sets

    Message for 24 hour fitness members: Put your f**k**g weights away. Etiquette at these chain gyms is deplorable! My other gym is respectful but no one taught these fools anything at 24!


  2. Quote Originally Posted by hubbabubba View Post

    Message for 24 hour fitness members: Put your f**k**g weights away. Etiquette at these chain gyms is deplorable! My other gym is respectful but no one taught these fools anything at 24!
    Good workout! I totally can relate with you on people not putting there weight back it is very irritating. I used to work out at a tiny snap fitness and no one ever put anything up and if they didn't the gym employees are too lazy to pick them up. Now i work out at a privately owned gym and don't have near the problem.
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  3. Quote Originally Posted by Zach0075 View Post
    Good workout! I totally can relate with you on people not putting there weight back it is very irritating. I used to work out at a tiny snap fitness and no one ever put anything up and if they didn't the gym employees are too lazy to pick them up. Now i work out at a privately owned gym and don't have near the problem.
    Yeah, my other gym's owner will call you out if you don't keep it tidy. I had to strip weights off of other bars today. It gets old. But nothing beats the loaded leg press.

  4. Nice workouts man, you're extremely strong. I agree, finding the leg press preloaded is always a bonus!

  5. Quote Originally Posted by CaptnCaveman View Post
    Nice workouts man, you're extremely strong. I agree, finding the leg press preloaded is always a bonus!
    Thanks! I have been lifting for 24 years, so I have acquired a good amount of muscle. I've also been eating like a pig for most of those 24 years, so I have accumulated lots of fat.
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  6. Macros from yesterday. Photo uploads are hit and miss with this app:



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  7. Legs-My left knee has been sore for months and it's not getting better. It doesn't hurt to walk unless it's stairs but squats and lunges aggravate the sh!t out of it, so I focused on hamstrings and did 6 sets of heavy ass leg extensions.

    Lying leg Curls-15x50,100 8x150,150,200

    SL DL with DBs-12x160, 12x200, 12x240

    Sitting leg curls-10x70,90,110,130

    Standing single leg curls-3x10x40

    Leg extensions-20x50,100,150,200,200

    Standing calf (hoist)- 15x1 plate ps, 2 plate ps, 3 plate ps, 3x8x3plate ps

    Sitting calf machine-3x15x130

    Macros:

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  8. Just got back from anniversary trip. Ate and drank a bit excessively but back on it tomorrow. I'm gonna crush chest!

  9. Chest-
    DB INCLINE PRESS-20x50s,15x75s,12x100s,2x10x120 's

    Dips-
    2x10, 1x14(failure)

    Hoist Pec Deck-level 6-3x10 5 second eccentric

    Incline DB flye-3x12x40

    Push Downs-3x15x50 (for da pump)

    30 minutes elliptical-moderate

  10. Macros- I am mad because I was n the zone prior to my vacay and it's hard to get back on track with food, too many nuts today and not enough protein.

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  11. BAck today-
    Pull-ups-3,3,3,2
    Lat Pull Downs, Wide and upright, very strict-5x12x150
    Bent Over Rows, reverse grip-15x135,12x185, 10x225, 2x8x275
    T-Bar Rows wide grip, chest on pad-15x2 plates, 10x3 plates, 6x4plates
    Close Grip Hammer Strength-5x12x3 plates

    DB preacher curls-3x10x30lb
    Preacher machine curls slow tempo hard 2 count squeeze on top- 3x10x70
    Standing DB curls one set-50x8 drop to 35x7

    No time for cardio. Macros coming tonight.

  12. Macros from yesterday:



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  13. Quote Originally Posted by hubbabubba View Post
    Fat-90 Carbs-131 Protein-359 Calories-2831
    If you stick around these numbers you will see amazing results. Keep it up! I'm subbed. I'm just curious, are you incorporating HIIT?

  14. Quote Originally Posted by dbrock504 View Post
    If you stick around these numbers you will see amazing results. Keep it up! I'm subbed. I'm just curious, are you incorporating HIIT?
    No. I'm planning on implementing HIIT next week, instead of dropping calories. Thanks for the sub!

  15. Shoulders-I trained with a former student (I'm a teacher). Crazy workout!

    Smith overhead presses- 15x25 lb plate per side, 12x 2 25s ps, 8x3 25s ps, 4x 4 25s ps drop 5 x 3 25s ps drop 6x2 25s ps 8x 1 25 ps

    Seated lateral raises-3x15x25

    Static hold laterals-3x15 secondsx50 lbs

    Hammer strength behind the neck presses-2x15x 1 plate ps, 18 (failure). x 1 plate ps

    Lying lateral raises-3x10x15

    High Pulls-3x10x65

    Face pulls-3x20x80

    Behind the back upright rows-3x10x80

    Trap Bar shrugs-3x10x215

    DEAD!

    I weighed in at 286.5 today! That feels great because I've been struggling with my MACROS!

  16. I made a decision this year that I would See My Abs for the first time in about 20 years, That goal has been driving me and I can now "See My Abs"! Find a goal that will help you!

    You look like you are on the right track, keep posting you diet and training program. knowing that you have to "Post" my help you make better choices.

    Good Luck !
    TEAM GET DIESEL
    GET DIESEL NUTRITION | SINCE 2002 | GETDIESEL.COM

    Use Code 'Rocket5' for 5% off at FeFiFo.com

  17. Off Day-
    Macros-fat-65
    Carbs 250
    Protein-267

  18. Quote Originally Posted by hubbabubba View Post
    Off Day- Macros-fat-65 Carbs 250 Protein-267
    If I can make a suggestion, bring the fat up. Fat does not make you fat. Fat is 9 cal per gram. So if you eat ~100g of fat, your carbs will be around 130 or so. You should see better results. Consistency is key. Just tryin to help!

  19. Legs-I wrapped my knees today . Zero pain but I didn't push it.

    Leg Extensions-15x50,80,110 12x140,170 10x200
    .
    Squats-15x135, 15x225, 15x275

    Leg Press-20x 3 plates ps, 4 plates ps, 5 plates ps

    Lying leg curls-20x50,80,110 8x140,170,200

    Straight leg DB DLs-3x12x80s

    Seated leg curls hoist-3x15xlevel 8

  20. Pic today. I haven't really shown my legs. I want these pics for comparison later.

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  21. Big quads bro. Judging by the chucks laying in the background I'm gonna guess you took pics right after you got home from the gym. Lol

  22. Quote Originally Posted by CaptnCaveman View Post
    Big quads bro. Judging by the chucks laying in the background I'm gonna guess you took pics right after you got home from the gym. Lol
    Haha! Yessir Captn! My left knee has been sore since May from a stupid choice to play in a basketball tournament and I've been neglecting my quads but I got a little work in today. The wraps were a life saver. Nothin but chucks for legs and pulls!

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    BBQ today. No training. 3 beers. Carbs. Cardio will start tomorrow.

  24. Arms-
    Straight Bar Curls-15x50,70 12x70,90
    Preacher Cable Curls-4x12x60
    Standing DB curls-3x8x50s
    Arm Trainer Curls with EZ CURL-3x12x60

    Push Downs-15x50,70,90,110,130
    Close Grip Bench-15x135, 12x185, 10x235
    DB Skull Crushers 3x20x28.5
    Overhead rope extensions-2x20x60

    Macros:


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  25. QShoulders-

    DB Overhead press-15x50s,75s 10x90s 10x100s

    Lateral Raises-5x12x30s

    Hoist shoulder press-12xlevel 6,8,10

    Reverse incline (facing bench) front raises-5x12x15s

    Farmers walk-2x40 ydsx 120 lb dbs

  26. Back to work this week. Yesterday 45 minutes of moderate cardio. No weights.

    Today-Back 30 minute workout
    Extra wife lat pull downs-15x100,140,160,180

    T-Bar rows-15x1 plate, 2 plates, 12x3 plates, 5x4 plates drop 5x3 plates drop 10x2 plates

    Cambered bar bent over rows-15x135, 3x8x225

    Seated machine row-3x15x160
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