The December 885

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  1. well...i was not feelin it tonight -- kinda felt run down when i got to the gym.

    squats:
    dynamic stretching and 135x5 to warmup
    working sets: 215x3, 245x3, 275x3

    walking lunges:
    105lbs, 5 sets, usually 10-12 steps

    step ups:
    105x8, 105x8

    leg press (on nautilus)
    200x10, 250x10, 300x10, 350x10, 400x10, 450x10

    stretched out legs, rolled out the back, did a few weighted ab crunches.

    on another note, i decided to weigh myself. came in at 146, which is the most i think i've weighed in during a workout. i don't think it's all that descriptive of my actual weight, but i periodically weigh myself intra W/O because the scale there is supposedly really accurate. pleased to see a number over 145, usually been comin in around 143 or 144.


  2. it's only been a few hours after the W/O, and my legs are freakin killing me! holy moly! feels like they're gonna cramp if i extend my leg too much...means i worked 'em good!
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  3. Quote Originally Posted by orbitron3000 View Post
    it's only been a few hours after the W/O, and my legs are freakin killing me! holy moly! feels like they're gonna cramp if i extend my leg too much...means i worked 'em good!
    Water and Magnesium, STAT!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  4. Nice foinking workout bro!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  5. Quote Originally Posted by metroba View Post
    Nice foinking workout bro!
    thanks, met. tried to make the best of it. gonna hit shoulders with militaries tonight. been fallin asleep in class all day...hopefully i'll wake up for gym time!

  6. Eat I a caffeinated candy bar..I hear they get you PUMPED!!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  7. tonight's workout:

    military press: actually it was a clean, and then presses for reps
    warmup: DB shoulder presses: 22.5x10, 32.5x10
    working sets: 95x3, 105x3, 115x4

    DB Shoulder Press:
    30x10, 35x10, 40x6, 45x6, 50x4

    Banded Tricep Pushdowns (as a warmup for dips): 2x10, purple bands

    Pullups:
    BW x 8 wide grip
    BW x 8 medium grip
    BW x 8 neutral grip
    BW x 8 underhand
    BW+10 x 8 medium

    Dips:
    BW+10 x 15
    BW+25 x 10
    BW+35 x 8
    BW+50 x 8
    BW x 12 x 3
    BW+25 x 8 x 5

  8. Quote Originally Posted by metroba View Post
    Eat I a caffeinated candy bar..I hear they get you PUMPED!!
    haha i'll have to try that sometime. i did up the RPM to try and get a little more awake -- and boy did it work! i didn't feel as though i was tired at all when i left the gym! but as soon as i got back home...my tris were soooooo pumped.

  9. Nice pullups man, and those weighted dips make me happy.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  10. Quote Originally Posted by SilentBob187 View Post
    Nice pullups man, and those weighted dips make me happy.
    haha thanks, SB. i never like weighted dips before, but i liked 'em last night cause i was using a belt to hold the weight instead of my ankles to hold a dumbbell. i also really liked those weighted pullups and am going to start doing those instead of regular pullups.
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  11. tonight's workout

    deadlifts:
    warmup: 135x8, 215x5
    working sets: 245x3, 265x3, 295x7

    banded good mornings:
    green+purple bands: 5sets, 10 reps

    leg raises:
    3 sets, 8 reps

    pullups, neutral grip
    BW+20 x 5, x 5, x 5

  12. Quote Originally Posted by orbitron3000 View Post
    haha thanks, SB. i never like weighted dips before, but i liked 'em last night cause i was using a belt to hold the weight instead of my ankles to hold a dumbbell. i also really liked those weighted pullups and am going to start doing those instead of regular pullups.
    Really? I love them, but I definitely prefer holding a DB between my feet, as opposed to using a belt or chain and adding weight to that (and besides, your feet get stronger having to hold DB heavier than 50lb )

    ~Rosie
    Team APPNUT
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  13. Quote Originally Posted by Guejsn View Post
    Really? I love them, but I definitely prefer holding a DB between my feet, as opposed to using a belt or chain and adding weight to that (and besides, your feet get stronger having to hold DB heavier than 50lb )

    ~Rosie
    Team APPNUT
    yea, i mean the last time i did weighted dips was at least a month ago, and so maybe (wishful thinking maybe?) i've just gotten stronger to the point where it wouldn't make too much of a difference if i held a DB between my feet or using a belt. Either way, i'm gonna be lookin to put more weighted BW exercises in my workouts.

    you put the weight between your feet? i think when i did 'em last, i held the weight with my calves/ankles. you think that makes any difference?

  14. Quote Originally Posted by orbitron3000 View Post
    yea, i mean the last time i did weighted dips was at least a month ago, and so maybe (wishful thinking maybe?) i've just gotten stronger to the point where it wouldn't make too much of a difference if i held a DB between my feet or using a belt. Either way, i'm gonna be lookin to put more weighted BW exercises in my workouts.

    you put the weight between your feet? i think when i did 'em last, i held the weight with my calves/ankles. you think that makes any difference?
    There would be a difference between using a DB or a weighted belt/chain, as the former would allow one to go go straight up and down (i.e. no lean/tilt) doing Dips; whereas the latter would cause a slight tilt forwards, due to the way the weight falls.

    Yes, I put the DB between my feet ('plate' of the DB covers my feet, the medial edge of my feet in contact with where you would hold the DB if it were in your hands). Holding the DB between my ankles/calves would make a definite difference, and would for anyone else, compared to holding the DB between their feet (that's a lot of pressure on your ankles).


    ~Rosie
    Team APPNUT
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  15. Quote Originally Posted by Guejsn View Post
    There would be a difference between using a DB or a weighted belt/chain, as the former would allow one to go go straight up and down (i.e. no lean/tilt) doing Dips; whereas the latter would cause a slight tilt forwards, due to the way the weight falls.

    Yes, I put the DB between my feet ('plate' of the DB covers my feet, the medial edge of my feet in contact with where you would hold the DB if it were in your hands). Holding the DB between my ankles/calves would make a definite difference, and would for anyone else, compared to holding the DB between their feet (that's a lot of pressure on your ankles).


    ~Rosie
    Team APPNUT
    makes sense. so when you do weighted dips, do you keep your legs straight or have them bent behind you?

    EDIT: yea...nevermind that...totally missed it on the first go...

  16. haha bro reread her post
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  17. tonight's workout

    bench
    warmup: bar x 8, 135x5
    working sets: 155x3, 175x3, 195x3.5

    dips
    BW + 25 x 8
    BW + 45 x 8
    BW + 50 x 8
    BW + 50 x 8
    BW + 50 x 8

    flat db bench
    55x8, 60x8, 65x8, 70x8, 75x6 <- PR by 2 reps!!!!!

    db curls
    25 x 8, 4 sets

    and then to top it all off, i went ahead and weighed myself for fun. i tipped the scales at 148lbs!!!!!!! Ok, ok, i know it's not gonna totally accurate of my real body weight 'cause i've been eating all day, but still, 148 lbs!!! I've never weighed that much before at any time in my life!!!!

    now on to the weekend for more eating and R&R. "real" weight report comin monday morning.

  18. time to celebrate


    Attached Images Attached Images  

  19. [ame="http://www.youtube.com/watch?v=-f1cwycSWq0"]YouTube - AC DC Thunderstruck[/ame]

  20. dem titties is nice
    SFW and GFH

  21. weighed in at 142.6 this morning, down about half a pound from last week's monday morning measurement

  22. Quote Originally Posted by orbitron3000 View Post
    weighed in at 142.6 this morning, down about half a pound from last week's monday morning measurement
    Get you some food. You're shrinking
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  23. Quote Originally Posted by SilentBob187 View Post
    Get you some food. You're shrinking
    very true. i'm going to start more carefully counting the cal intake this week and next to get myself back on a good eating rhythm. My diet was real crappy last week, but after a grocery run, my cupboard is fully stocked and i'm ready to eat big.

  24. did post past few days...been doin real poor in the gym on squats and militaries. missed weights that i should've gotten, felt real weak leavin the gym.

    i *guess* i could blame the missed squats on forgetting knee sleeves, and performin real bad those days cause i didn't take mah RPM beforehand, but i'd rather blame myself and use that to work harder and get those weights i missed next time.

  25. tonight's workout

    deadlift:
    warmup: some dynamic stretching, 135x8, 225x4
    working sets: 245x5, 275x3, 305x5
    and just cause i was feelin pumped, i threw in a "test" set
    335x1 <- it's a 5lb PR, and i really only tried it cause i wanted to see if i could match my old PR from the prison meet; and cause next week is a deload week so i can use all that week to recoup. its the first time i've tried to do a max since the meet in april.

    banded good mornings
    green and purple bands: 5 sets, 10 reps

    leg raises
    2 sets, 10 reps

    decline crunches + 7kg medicine ball
    2 sets, 10 reps

    weighted ab crunches SS banded pull throughs
    3 sets, 10 reps @ 140lbs | 3 sets 10 reps @ purple band

    weighed in at 147. i'm beginning to wonder just how accurate (or not accurate) the scale that i use at home for the weekly measurements is...this is a 5 lbs increase since the morning, and i'm not convinced that i can eat 5 lbs worth of food throughout the day. i dunno, maybe its normal

  26. Nice work on the new PR man.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  27. tonight's workout

    bench
    warmup: stretching, bar x 8, 135 x 5
    working sets: 160 x 5, 185 x 3, 205 x 3

    incline bench
    115 x 8, 135 x 5, 135 x 5, 145 x 5, 150 x 5

    dips
    bw x 10, +25 x 8, +35 x 8, +45 x 8, +55 x 8, +60 x 8, +70 x 8, +80 x 5, +90 x 5, +100 x 3
    on the heavier weights, never broke 90, kept it just above to focus on the tris more, my chest/shoulders were blasted from benching

  28. beastly
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  29. Quote Originally Posted by metroba View Post
    beastly
    thanks for the support brothaman!

  30. Nice dips man
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
  

  
 

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