My Time..My Journey...

[tank316]

7/15/09
Back/Delts
T-Bar Rows cg
4-45's x 9,+10lbs x 8,+10 x 8, + 10x 7
CG pulldowns
190x10,200x10,220x7,230x6
wg bar rows
185x12,175x14
wg pulldowns
140x16,130x17
Standing oh press
185x7,195x7, 205x6
sl's
45x10,40x12,35x13
30 min treadmill, 3.8 mph 4-8 incline
post work out drink
2 scoops Kre-Generator
50 min later
1 med baked spud plain
8 oz bison burger

[tank316]

LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS

7/18/09
bi/tri/calf/abs
straight bar curls
100x10,115x10,120x9,130x8
hammer curls
60x12,65x11,11
1 arm preacher
40x8,35x10,25x16
push downs
130x11,140x9,150x8,8
rg push downs
100x10,10,110x9,90x12
1-arm ext oh
40x8,45x8
v bar push downs
60x25
8 sets of calf 4 seated 4 standing
5 sets of wted crunches
35 min treadmill
3.9 mph/6% grade
2 scoops of Kre-Generator
1.5 hr later
6 oz grill steak, 1 small med baked tator [red fresh from garden]
2-3 hrs later
6.5 oz chicken breast 2 cups steamed broc
2-3 hrs later
don't know gotta go to a wedding reception...grrrr! LOL

[tank316]

7/21/09
chest/bi
bench press flat
275x8,285x8,295x8,315x5,335x5 [ Tempo- 3 down, 1 pause, 2 up]
dips bdy wt ? x8,8,8 same tempo
incline fly
60x12,12,12,
alt db curls
50x10,10,
55x7,7
hammer
60x12,55x13,12,
abs, but no cardio.
I hit the wall hard, I was sorta ill through the weekend. Monday my ass was dragging at work as well, today I felt I could make it through the work out, but as i type @ 700 pm, I'm ready for bed..LOL

[tank316]

7/24/09
am cardio,45 min
500-545
walk/jog interval in the rain, lol

[tank316]

7/29/09
What a difference a week makes.. same work our as the 21st.
chest/bis
Small towel on chest, 1 inch away from bottom
bench press flat
275x10,285x9,295x9,325x5,345x5 [ Tempo- 2 down, 1 pause, 1 up] quicker tempo
incline db press
95x10,10-100x9,110x9
flat fly
75x12,60x15,40x20
hammer cheat curls
65x6,70x6,75x6
standing bar curls
95x10,100x10,80x11
ez bar 60x16.
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS

[dg806]

Glad you are feeling better T!

[tank316]

7/31/09
Back/tri
Power wk
Rack deads safety pins set @ knee cap
535x8,555x7,565x6,575x5,600x4
Bar rows under hand grip
335x6,6/ same wt with over hand grip 335x7,7 365x6 small cheat with last rep
CG cable rows
250x7,260x6,6
pull downs 130x28
Tris
push downs
130x8,140x8,150x7,160x6
OH EZ Bar Ext
100x8,110x7,7 120x6
V Bar pushdowns
60x30
No Cardio, Sat morn am will be walking for Relay For Life.
I'm still feeling some what ''off'' from the cold thing....YUK

LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS

[tank316]

8/3/09
Power Legs
Box Squats 1 inch above parallel [ pause @ bottom ]
450x10, 465x10,485x10 500x10
leg press 500x12,550x12
1 set of leg ext 160x15
leg curls
170x12,180x12,190x10,200x8
sldl
275x10,10,10 focusing on stretch@Bottom for a 4 count
8 sets of calves- 4 seated, 4 standing
No Cardio
Post Work out
2 Scoops of Kre-Generator
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS

[tank316]

8/6/09
Bi/Tri
Alt db curls
50x10,55x9,60x8
preacher ez bar
120x12,12,130x10,100x13
hammer, very strict form
60x12,55x14,14
Tris
skulls
125x12,135x11,10,10
v bar pushdowns
120x12,12,12,130x10
rg pushdowns
90x12,12,80x13
db kickback
25x19...fried
30 min cardio tread mill 3.8mph,5-7 grade
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
POST WORK OUT
2 Scoops Kre -Generator

[tank316]

8/7/09 Rest day..No sleep Thurs, too much house activity..Its called..There's a Bat in the house..
8/9/09
Chest/light delts[ too much work related delt movement
incline db press
90x10,100x10,110x8,120x7[nice!!!!]
flat fly
80x12,85x11,11
dips super set with crossovers[2 sets]
260 bdy wtx12,11 ss 7x10,9
oh military press
135x14 ss with side laterals 30x10
145x12 ss sl's 25x12
no cardio, too much going on.

LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
POST WORK OUT
2 Scoops Kre -Generator

[tank316]

8/9/09
70 min walk/jog in the am.
8/10/09
bi/tri
straight bar
110x8,120x7,130x7
hammer curls
60x10,55x12,50x14
single cable curls
60x12,50x14,40x17
tris
cg push downs
130x8,140x8,150x6,160x4
rg push downs
80x9,70x11,70x11
bench dips [ no wt added]
2 sets x 20
no post cardio, I had a client to train asap after.
2 Scoops of Kre-Generator
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL
-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
POST WORK OUT

[tank316]

8/17/09
Back/light bis
All Warm ups in Locked and Loaded
Rack Deads
500x8,535x8,565x6,585x6,600x4, 645x1
OH Bar Rows
335x7,345x7,365x7
CG Pulldowns
250x8,260x8,270x6
Pullovers 2 sets
100x10,90x12
WG Pull downs
100x40
Alt DB
40x12,45x12,35x13
Hammer Curls 2 sets
40x13,45x12
Reason for just going light with bi's today is do to work related fatigue, a small amount of tendinitis is setting in, I can tell its from work, and I know it wont last long.
No Cardio

LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
POST WORK OUT
2 Scoops Kre -Generator

[punthra]

Numbers are looking good man!

[tank316]

Numbers are looking good man!

Thanks bro, with all the work related exercise I'm getting in, I was happy with the last 2 work outs.

[tank316]

8/18/09
legs
squats
350x12,375x12,405x10,455x8
leg press
500x13,575x12
leg curls
180x12,190x12,200x10,210x9
uni lateral
80x13,90x12
6 sets seated calves

LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS

[rantorcha]

The monster of all mosters! So, big man...when are you posting some pics?!

[tank316]

The monster of all mosters! So, big man...when are you posting some pics?!

Hopefully I can get some taken Friday morning..

[tank316]

8/24/09
Chest/Delts
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL
-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
- 2 Scoops Kre Generator Post Work out
Chest
Flat DB Press
100x11,110x9,120x8
Incline Fly
70x10,65x12,60x14
Cable Cross-Over
7x13,6x16
DB OH Press
70x11,11,65x12 [Had to go lighter due to work related over use of shoulders]
SL's
35x11,30x13,13
30 min treadmill
3.8 mph 4* grade

[tank316]

8/25-26/09
Am cardio 35 min as well as 60 pm cardio

[tank316]

8/31/09
Bis/Tris
10 min bike warm up
Tri's
CG Bench
295x9,295x9,300x8
RG Push downs
130x9,120x12,110x13
V Bar push downs
100x14,90x15
Bi's
Alt DB Curls
45x7,50x7,55x6
Hammer Curls
60x10,65x11,70x10
Single Cable
60x12,50x14,45x16
E-Z Bar 60x30
35 min Elliptical

-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)