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My Time..My Journey...

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    9/1/09
    BACK
    10 min warm up bike wg pulldowns 100x14
    CG T- Bar Rows
    190x10,200x10,220x8,230x8
    CG Pull downs
    180x12,170x14,160x16
    WG Pull Downs
    170x12,150x16,16
    Straight Arm Pull downs 1 set
    100x28
    40 min Ellpitical
    2-AAEFX Tribulus in a.m.
    -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
    -AAEFX Cell Rush (post workout creatine + beta alanine)
    -AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
    -AAEFX L-G5 Pro Glutamine
    -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
    -AAEFX NF-Pro (whey protein)
    -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
    -AAEFX Kre-Celerator (intra-wo carb + creatine drink)
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    9/3/09
    Chest/Delts
    Rep Range Wk
    10 min bike warm up
    chest press
    130x15....some r/c movements
    Incline d-b press
    80x12,95x10,100x10,110x9
    Flat fly's
    80x10,75x12,65x16
    Assisted Dips
    2 setsx20 reps/set
    DB OH Press
    60x12,12,70x10
    sl's
    40x8,35x11,30x14
    Reverse Pec dec 3 sets12 reps/set
    Abs/40 min post cardio

    -AAEFX Tribulus in a.m.
    -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
    -AAEFX Cell Rush (post workout creatine + beta alanine)
    -AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
    -AAEFX L-G5 Pro Glutamine
    -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
    -AAEFX NF-Pro (whey protein)
    -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
    -AAEFX Kre-Celerator (intra-wo carb + creatine drink)
    Broser Built Athlete www.broserbuilt.com
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    9/05/09
    Legs
    10 min bike, machine leg press 130x17
    3 sets of box squats @ parallel
    350x8,375x8,405x8
    2 sets regular squats ass to floor
    405x8, 450x8
    2 sets leg extension
    175x12, 185x12
    leg curls seated
    175x12,185x11,195x11,205x10
    SLDL
    255x12,275x10. 4 X Reps at the bottom.
    Hypers ext toes pointed 2 sets
    45lb platex10
    2 sets uni lateral seated curls
    60x20,50x25
    Pm cardio this evening 60 min of walk/jog intervals
    AAEFX Tribulus in a.m.
    -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
    -AAEFX Cell Rush (post workout creatine + beta alanine)
    -AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
    -AAEFX L-G5 Pro Glutamine
    -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
    -AAEFX NF-Pro (whey protein)
    -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
    -AAEFX Kre-Celerator (intra-wo carb + creatine drink)
    Broser Built Athlete www.broserbuilt.com
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    9/23/09
    no am cardio, ass is dragging
    Back/bis
    Bi's
    alt db curls standing
    40x10,45x8,50x8,55x6
    Hammer
    60x9,65x8,70x7
    preacher db curls
    30x14, 1 min rest 25x15
    Back
    Rack Deads 2 inch below knee cap
    405x8,455x8,475x7,6
    * Next wk i do full dead's, its been 4 months*
    seated cable rows
    230x8,240x8,250x7
    wg pull downs
    180x8,170x10,160x13
    stiff arm pull downs
    100x14,90x16
    Stretch, hung from the chin bar
    30 seconds with a narrow grip, 30 sec with a super wide grip and 30 more sec with narrow grip.
    40 min cardio, bike 20, ellip 20
    2-AAEFX Tribulus in a.m.
    -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
    -AAEFX Cell Rush (post workout creatine + beta alanine)
    -AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
    -AAEFX L-G5 Pro Glutamine
    -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
    -AAEFX NF-Pro (whey protein)
    -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
    -AAEFX Kre-Celerator (intra-wo carb + creatine drink)
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    9/28/09
    Quads....Again. LOL
    I wasnt happy with my work out from Friday, so I did legs again Monday.
    Box squats
    500x7,7,520x7,7
    3 sets of ext
    170x12,180x12,190x11
    6 sets seated curls
    180x10,185x10,10
    190x9,195x9,9
    sldl
    250x12,12,12
    8 sets calves
    4 seated,4 standing
    NO CARDIO

    45 min later Kre-Generator for my post work out drink
    2 scoops 1 tblsp LBA's Vanilla

    2-AAEFX Tribulus in a.m.
    -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
    -AAEFX Cell Rush (post workout creatine + beta alanine)
    -AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
    -AAEFX L-G5 Pro Glutamine
    -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
    -AAEFX NF-Pro (whey protein)
    -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
    -AAEFX Kre-Celerator (intra-wo carb + creatine drink)
    Broser Built Athlete www.broserbuilt.com
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    Nice numbers on the box squats....you must have gone in a little pissed off....lol.
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    9/30/09
    Wed
    Am 25 min jump rope/jumping jacks/shadow box/burpies/
    Average miles covered at work in a 8 hour day 8.5 miles.
    Tri's Bi's
    Push downs
    140x6,150x6,160x6
    Oh E Z Bar Ext
    115x10,10,100x12
    RG Pushdowns
    60x20.
    Bi's
    Alt D B
    45x7,50x7,7
    Hammer
    55x12,12, 50x13
    Preacher D-B
    30x15,25x17
    25 min cardio Post.
    45 min later Kre-Generator for my post work out drink
    2 scoops 1 tblsp LBA's Vanilla

    2-AAEFX Tribulus in a.m.
    -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
    -AAEFX Cell Rush (post workout creatine + beta alanine)
    -AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
    -AAEFX L-G5 Pro Glutamine
    -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
    -AAEFX NF-Pro (whey protein)
    -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
    -AAEFX Kre-Celerator (intra-wo carb + creatine drink)
    Broser Built Athlete www.broserbuilt.com
    PNI REP



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    Quote Originally Posted by punthra View Post
    Nice numbers on the box squats....you must have gone in a little pissed off....lol.
    Yes, yes I was..LOL.
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    Some of my best workouts have come from going in the gym angry.
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    10/3-10/12-09 On Vacation
    10/13/09
    Chest/Delts Power Wk
    Flat DB Press
    120x7,7,7
    Incline Press
    275x7,285x6,6
    Flat Flyes
    85x7,7
    OH Bar Press in power rack
    160x8,170x7,180x6
    cheat laterals
    50x6,55x6,6
    upright rows
    135x7,145x6,6
    Chest press
    120x40
    db oh press
    30x40
    35 min post cardio treadmill
    3.6 mph 4-5-6 grade

    45 min later Kre-Generator for my post work out drink
    2 scoops 1 tblsp LBA's Vanilla

    2-AAEFX Tribulus in a.m.
    -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
    -AAEFX Cell Rush (post workout creatine + beta alanine)
    -AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
    -AAEFX L-G5 Pro Glutamine
    -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
    -AAEFX NF-Pro (whey protein)
    -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
    -AAEFX Kre-Celerator (intra-wo carb + creatine drink)
    Broser Built Athlete www.broserbuilt.com
    PNI REP



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    Oct 20th
    Well, this day started off ****ty and ended in a lot of pain.

    Chest and delts.
    all warm up in.
    R/C movements/7-8 min stationary bike/chest press machine 120x15
    Flat DB Press
    80x12 another warm up
    120x8,120x8,120x3...SNAP
    In my left shoulder I felt this incredible painful snap.
    No fore warning of any R/C issues at all. So fast forward to the 23rd and 24th. My range of motion has changed greatly, along with my depression of another possible surgery. I'm thinking impingement right now. I was off work for 3 days, as I type this Mon morn, I'm heading into work.
    MRI is on Tues, and I see my surgeon from the last surgery on the 29th. Its going to be along wk.
    Today after work, I'll go do some intense long cardio to keep my brain focused and a little self punishment[ I didn't eat so great Sunday] LOL.
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    Got my fingers crossed for you bro....I'm going through my own R/C issues right now. Mine was inpingement but it seems to be on the mend quickly, hopes it's a quick recovery for you as well.
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    Quote Originally Posted by punthra View Post
    Got my fingers crossed for you bro....I'm going through my own R/C issues right now. Mine was inpingement but it seems to be on the mend quickly, hopes it's a quick recovery for you as well.
    It is a torn left r/c. I have surgery on the 11th Nov. I did not need for this to happen right now....
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    I'm sorry to hear that man....I hope you heal quick and get back to the iron soon.
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    Quote Originally Posted by punthra View Post
    I'm sorry to hear that man....I hope you heal quick and get back to the iron soon.
    Well, I should be back at a few weeks sooner then in 05 with the rt one.
    Thanks bro, hope all is well with training? Hows your shoulder coming around?
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    Shoulder is coming back slowly.....Need to stick with dumbbells until the rotator is back to normal. It only seems to bug me with barbell chest & shoulder exercises.
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    1/18/10
    40 min pre cardio Ellyptical
    All my rotator movements.
    Ab duc Ad duc. Variety of simple movements to help strengthen the r/c
    A small sequence of movements
    bi curls tri pushdowns ab crunches
    10 lb oh head press 10 lb d-b flat press 3 sets of 20 reps.
    40 lb pulldowns 2 sets of 20.
    20 more min of treadmill.
    Home to cook 4 lbs chick breast
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    Nice to see you back on here big guy! Hope all is well with you in the new year.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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    Quote Originally Posted by punthra View Post
    Nice to see you back on here big guy! Hope all is well with you in the new year.
    Well, I'm getting healed up, it was slow.
    I wish a great new year friend, hope all is well!
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    Doing good my man! Just doing two month bulk before i begin my first contest diet ever for a contest in June.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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    Quote Originally Posted by punthra View Post
    Doing good my man! Just doing two month bulk before i begin my first contest diet ever for a contest in June.
    AWESOME NEWS !!!! I'll be following your progress !
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    March 1st
    Back in the saddle
    Light and Easy 40 min pre cardio
    Bi's Tri's
    Alt D-b Curls and yes???I COULD FEEL my upper bi tendon where they re-attached it.
    20x12,25x12,30x12
    Cable Straight Bar Curls
    80x12,90x12,90x12
    Concentration Curls
    25x14,25x14
    Dips [ assisted] 3 sets x 8 so far so good
    push downs 70x12,12,12
    kick backs 2 sets 25x15
    20 min post cardio.
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    Nice to hear your back training man!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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    3/2/10
    2nd day back at it..Feels good.
    Back
    30 min cardio prior to wts
    CG Chins bdy wt x 6,6,6
    WG Bar rows
    135x10,145x10,10
    DB Rows
    50x12,12,55x12
    pullovers
    60x15,15,15
    30 min post work out cardio
    I havent followed the prescribed tempos or rest between sets that PRRS users follow.
    When my strength returns, Then I will.
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    Quote Originally Posted by punthra View Post
    Nice to hear your back training man!
    Thanks you...It feels great, just taking it very slow. Hows your cutting along???
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    Competing had to go on hold....My wife got near death ill and is still going to be in recovery for 6 months to a year. Priorities had to get switched! If everything goes smoothly i'll try to compete possibly in November.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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    3/9/10
    Chest and delts....16 wks post op...And back to benching!!!!
    30 min pre cardio and 25 post
    Chest
    D-B Incline press
    40x20,20,15
    Flat Bench Bar
    70x15,80x15..And to think I did a single 440 in Oct....
    Flat Flyes
    30x20,20-35x15
    1 arm d-b press
    30x15,35x15..And I did 85x10 in Oct..unreal!
    Cable SL's
    20x15,25x15...nuff, I can feel it!!
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    Quote Originally Posted by punthra View Post
    Competing had to go on hold....My wife got near death ill and is still going to be in recovery for 6 months to a year. Priorities had to get switched! If everything goes smoothly i'll try to compete possibly in November.
    Thoughts and prayers friend
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    Bi's Tri's
    - EZ bar curl/CG chin superset
    70x10 ..................bdy wt x 7 ---2 sets
    - Preacher curl/reverse curl superset
    65x10......................55x 8----2 sets
    - Dropset cable single arm curl...1 x 6-10, drop 6-10
    50x10 drop to 40 x8
    - Pushdown/CG bench press superset
    80x10 ......................100x10
    90x10........................1 00x10
    - Reverse grip pushdown/incline overhead extension DB superset
    60x10......................... ........30x10
    - Dropset weighted bench dip...1 x 8-10, drop 8-10
    I couldnt do these so I did rope push downs
    70x10 drop to 50 x 10

    All in all, the shoulder is feeling great. I will work my way back into doing bench dips.
    30 min post cardio.
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    3/27/10
    am cardio 60 min walk/jog
    All afternoon yard work 2-3 hours worth.
    3/28/10
    am cardio 70 min leisure walk
    Back
    Rack Deads pins set at mid shin
    265x12,12,12
    Bar rows 2 sets OH 2 sets RG
    200x12,12 switch 210x10,10
    Pulldowns super set with db rows
    130x12.................65lbx9
    cg seated row
    100x30.
    some abs tossed in.
    wt'ed crunches
    wt'ed planks
    Kre-Generator post 2 scoops
    1.5 later
    7 oz venison burger
    2 cups string beans
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    3/29/10
    Bi's Tris 30 min post cardio.
    10 min bike for warm up/ rotator movements
    Hammer curls
    40x7,45x7,7
    straight bar curls
    65x12,12,12
    alt d-b curls
    25x20..great pump
    Tris
    Push downs 110x8,8 120x8....
    cg bench
    100x12,12,12
    r-g pushdowns
    60x15,15
    1 arm oh dumbbell ext
    30x20..Another great pump!!
    30 min post cardio!!!!
    FEELING GOOD!!!
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    4/5/10
    Bi-Tri abs and cardio
    EZ-Bar Curl
    80x7,7, 90x6,6
    Hammer
    40x10,10,10..great tempo.
    RG Curls
    50x13,13,45x15
    Machine curls 60x25..PUMPED
    Tri's V Bar Push downs
    110x7,7,7
    Dips [just bdy wt] 10,10,10
    RG Push downs
    75x12,12,80x12
    Machine press downs
    100x26..Nice pump set
    Wted crunch3 sets of 12
    Knee lifts with 25 lbs db between feet 3 sets of 12
    4/6/10
    Back
    CG Pull down
    150x9,160x7,7
    WG Pulldows
    150x110,10,160x9
    CG Seated Rows
    170x15,15
    Stiff Arm Pull Downs 2 sets
    100x18,80x25
    30 min post cardio
    Tread mill 3.9 mph 6% grade
    Thursday is chest and delts, should be interesting!!!
    2-AAEFX Tribulus in a.m.
    -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
    -AAEFX Cell Rush (post workout creatine + beta alanine)
    -AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
    -AAEFX L-G5 Pro Glutamine
    -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
    -AAEFX NF-Pro (whey protein)
    -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
    -AAEFX Kre-Celerator (intra-wo carb + creatine drink)
    Broser Built Athlete www.broserbuilt.com
    PNI REP



  33. New Member
    tank316's Avatar
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    4/7/10
    Chilled out. I'll explain later!!
    4/8/10
    Chest and delts[ keep in mind the r/c surgery in Nov]
    Flat DB Press
    60x12,12,65x10...Hmmm, feeling good!!!
    Incline Bar Press
    80x12,12, 90x12 again feeling good
    Cable cross overs
    50x12,12,12
    Machine Press
    100x30
    Delts
    1 arm O-H Press
    45x12,50x9,9
    upright rows
    100x12,12,12
    side laterals
    20x8, 8,8...Very weak on these!
    front raises
    15x15,15.
    20 min post cardio!!!
    2 scoops Kre Generator.
    1.5 hours later
    6 oz chicken breast
    2 cups steamed broc
    2 hours later my snack..2 TBSP LBA's Vanilla
    All in all, the shoulder is feeling AWESOME.
    I cant wait to see what where I'm at in a month!!!
    AAEFX Tribulus in a.m.
    -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
    -AAEFX Cell Rush (post workout creatine + beta alanine)
    -AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
    -AAEFX L-G5 Pro Glutamine
    -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
    -AAEFX NF-Pro (whey protein)
    -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
    -AAEFX Kre-Celerator (intra-wo carb + creatine drink)
    __________________
    Broser Built Athlete www.broserbuilt.com
    PNI REP



  34. Senior Member
    punthra's Avatar
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    5'11"  234 lbs.
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    Reputation

    Nice work man! Glad to see your getting back in the swing of things.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
  35. New Member
    tank316's Avatar
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    5'8"  255 lbs.
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    4/9/10
    light legs, abs
    70 min leisure walk up and down hills
    4/10/10
    hiked for 2 hours along river
    4/11/10
    yard work, more yard work, and yes, more yard work
    cut wood with chain saw, split wood the old fashion way with a 15 lb home made maul.
    Time to take the top down and go for a Jeep ride!!!!!!!!!!!
    Broser Built Athlete www.broserbuilt.com
    PNI REP



  36. New Member
    tank316's Avatar
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    4/22/10
    Alright..I have missed posting my workouts due to a couple of things.
    1..I'm just getting busy, simple things like house projects and yard work!
    2... NO INTERNET....Morons. We did get a 60 dollar refund. I would've like to have planted my foot across some ones A$$
    Back
    Floor Deads
    315x10,10,10
    Bar Rows
    225x10,10
    CG Cable Rows
    230x10,240x9,250x9
    Pull Downs
    160x12,12...150x15
    Cg Pull Downs
    150x15,140x16 1 minute rest straight arm pull downs100x25...Great Pump
    I Did do my r/c movements prior to training...Shoulder is feeling GREAT.
    20 min post cardio
    Kre Generator post work meal
    1.5 hours later
    6 oz chic breast, 1 chic leg 1 small baked spud
    3 hours later before bed
    1 tbsp natty p-b 1 cup cottage cheese, 1 tbsp vanilla LBA's
    Broser Built Athlete www.broserbuilt.com
    PNI REP



  37. New Member
    tank316's Avatar
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    4/26/10
    Chest Tri's...A GREAT DAY!!!!
    I'm 23 or 24 months post op from r/c surgery, today I tested the waters so to speak and it went great!!
    Bench Press
    165x12,175x12,185x10,205x8.... NO PAIN!!
    DB Inclines
    60x10,10,70x8..At the top part of contraction, yes, some slight pain, Scar tissue breaking up!
    Pec Dec 140x15,15 120x25..great tempo! 3-2-3 on last set
    Tris
    push downs
    120x10,130x10,10
    Dips bdy wt 3 sets x8 reps
    OH DB EXT 35x12,12,30x15
    20 min post cardio
    Kre-Generator 2 scoops asap after work out
    1.5 hours later 8 oz salmon 1/2 baked spud
    3 hours later before bed
    2 cups cottage cheese
    3 tabs EFX ZMA
    Broser Built Athlete www.broserbuilt.com
    PNI REP



  38. New Member
    tank316's Avatar
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    5/3/10
    Chest/ Tri's
    Incline DB Press
    65x12,12,70x10
    Flat bar press
    185x12,12,12
    Flat Fly's
    40x15,50x15
    Machine chest press 1 set 100x25..great pump
    Tri's
    Push downs
    120x8,130x8,8
    RG Pushdowns
    100x8,90x12,12
    kick backs
    40x10,35x12,12
    v bar push downs
    60x25 reps
    So I did last weeks workout over again, but with different tempo's. This week was much slower and controlled and again, no pain in my shoulder....Yep yep, I'm a happy camper!
    Broser Built Athlete www.broserbuilt.com
    PNI REP



  39. New Member
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    5/4/10
    Legs..Quads/Hammies/Calves
    8 min bike warm up..
    leg press 120x15 warm up
    leg press 600x12,650x12,700x12
    leg ext 150x12,12,160x12
    1 leg leg press 140x10
    seated leg curls
    180x12,190x12,200x10,205x10
    Glute Ham raises..partials with a 35 lb plate held in arms
    3 sets x10 right into sldl [light mainly for stretch] 135x15
    4 sets seated calf raise 2 sets standing calf
    No post cardio
    Broser Built Athlete www.broserbuilt.com
    PNI REP



  40. New Member
    tank316's Avatar
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    5'8"  255 lbs.
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    GAME ON....Back in the gym and have set some goals!!!
    Broser Built Athlete www.broserbuilt.com
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