The People's log:Desire meets determination

newbie2bb

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The People's log:Desire meets Discipline

I'MMMMMMMMMMMMMmmmmmmmmmmmmmmmmmmm back!



here we go :


The basics
Name:Spence
Sex: male
age :34 years old
Injuries : Shoulder dislocation so gettin back on the horse
bodyfat: unknown ..stomach fatness lol ...due to had to get out of the weights (will post later when not at work lol )

so this log is going to be the goto log of me .

Training
Monday (Legs)

A: Leg Extensions:
4x12 (Week 1)
4x8 (Week 2)
3x6 (Week 3)

B: Single Leg Extensions (Each Leg)
4x15 (Week 1)
4x12 (Week 2)
3x10 (Week 3)

C1: Lying Leg Curl
4x12 (Week 1)
4x10 (Week 2)
3x8 (Week 3)

C2: Standing Leg Curl (Each Leg)
4x12 (Week 1)
4x10 (Week 2)
3x8 (Week 3)

D1: Standing Calve Machine (If Shoulder can hold weight)
4x12 (Week 1)
4x10 (Week 2)
3x8 (Week 3)

D2: Seated Calve Machine
4x12 (Week 1)
4x10 (Week 2)
3x8 (Week 3)

Tuesday (rehab exercises) (probably doing as circuit each set for 3 sets 15 reps)
Shoulder dislocations as warm up before doing this set
Cable cross overs
cable side raise
cable front raises
cable pushdown to front one arm'd ..both arms seperate (yes left and then right)
Cable str8 arm cross over (both arms seperate)
cable rotator cuff move. (put arm on side and then in and out in L position )
Bicep curl
Cable crossover (from ground up like an uppercut str8 arm ..independant arm)
Cable rows one arm at a time
Cable shoulder press (new item)
Cable rows (new item)
Cuban press (new item)


wed (Abs/cardio or rest)

A: Dragon Flags (Use a bench that puts no pressure on shoulder)
4x12 (Week 1)
4x12 (Week 2)
4x12 (Week 3)

B: Ab crunch machine
4x12 (Week 1)
4x12 (Week 2)
4x12 (Week 3)

C: Decline Situps
4x12 (Week 1)
4x12 (Week 2)
4x12 (Week 3)

D: Situps
4x12 (Week 1)
4x12 (Week 2)
4x12 (Week 3)

Thursday (Legs)
Repeat Monday Workout

Friday (rehab)
repeat tuesdays workout

Sat (cardio /abs or rest )
repeat wed workout

Sunday (rest)
nothing

Some days i might do P90x ab ripper. just depends on time frame . Will be doing this for 4 to 6 weeks to give my recently dislocated shoulder enuf time to recover. All the upper body exercises are from the stand point of rehab of the tender shoulder . As usual any suggestions or comments appreciated and welcomed.

Supplements
whey protein
Fish oil
Bc+eaa
Jack3d
Myco green


foot note: this is the peoples log and will be here to inform and entertain . because weightlifting isnt just about weights its about wholelistic the whole body and experience . so u have freedom to post pics, be irreverant or otherwise. i dont care. Cause that one pic might make my day and i got humor...

ie.. if ever wanna feel good about urself . Goto Funny Pictures at WalMart.
 

newbie2bb

Guest
Back in action : Leg day

leg extention
4x12=110 pounds (stay)

single leg extention
both done with left/right
2x15=40 pounds
215=30 pounds (stay)

seated leg curl
4x12=50 pounds (stay)

Kneeling leg curl (single)
4x12=40 pounds

seated calf raise 4x12
4x12=70 pounds (go up)

hip abduction
4x12=50 pounds (go up)

hip adduction
4x12=50 pounds (go up)

Prision squats
4x15 = body weight (add more reps )

Of course i went with prision squats (guess familarity since im guatemalan and had so many dui went with what i knew LOL ). Also i added Hip movements. Wonder if i can birth a kid after two months. NAH ...u woman i cant believe u do this .

felt good to be back in gym after giving shoulder a rest .
(being very mindful of shoulder. even sitting back and pressing on the equipment my shoulder is kinda tense . which further makes me glad of my choices of exercises and putting less stress on shoulder as possible.probably will be incorporating p90 stretching or yoga )
 

newbie2bb

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thanks wont be monster huge like u . but its more of a log of dedication and rehabilition and lifting the best i can ! and going to come out the other side better cut up billy gun bad ass
 
JoHNnyNuTZ

JoHNnyNuTZ

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This looks fun. Im in buddy!!!!!
 

newbie2bb

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This looks fun. Im in buddy!!!!!
awesome need all the encouragement i can get and feel free to post anything .


***disclaimer***

GO ahead and post all pics , jokes or whatever. Irreverent or not . this is the log of AM folks . and im in rehab "ish" so heavy weights soon hopefully...


also any shoulder recommendations or anything let me know . im open
 

newbie2bb

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thanks to MRBIGPR

eca stack: am = ephedrine hcl 37.5, 80mg baby asprin and 200 mg caffine .
goes 2 weeks on, 1 week off (Diphenhydramine 25mg nightly to clean the receptors)

going for fat loss with it ..

how that look ..will once a day do well or do twice a day ? (reason i asked is cause i dose the previous and didnt feel a thing . actually got tired lol )
 

newbie2bb

Guest
upper body

Shoulder dislocations
3x15 reps with band
Cable cross overs
3x15=30 pounds
cable side raise
3x15=20 pounds
cable front raises
3x15=30 pounds
cable pushdown to front one arm'd ..
3x15=30 pounds
Cable str8 arm cross over (both arms seperate) above
3x15=20 pounds
cable rotator cuff move. (put arm on side and then in and out in L position )
3x15=10 pounds each arm
Bicep curl
3x15=20 pounds
Cable crossover (from ground up like an uppercut str8 arm ..independant arm)
3x15=20 pounds
Cable rows (standing)
3x15=50 pounds


good workout . had to cut tad short but all good was worn out at any rate. just missed cuban press and shoulder press . but shoulders was telling me go easy for a bit more. but was awesome used the gym at my work.
Other than that things going well and I plan on push weight up once a week probably just 5 pounds . I wanna take it slow and easy . well back to work did this on my lunch
 

newbie2bb

Guest
Leg day

leg extention
4x12=110 pounds (stay)

single leg extention

left leg: 1x12,10,9,9 @40 pounds
right leg: 1x11,7,7,6 @40 pounds

seated leg curl
4x12=50 pounds (stay)

seated calf raise 4x12
4x12=60 pounds

hip abduction
4x12=80 pounds (go up)

hip adduction
4x12=65 pounds (go up)

body master super leg press squats (lay down like calf raises but with all legs press)
4x15 = 130 pounds

So i decided to run away to the gym. was a good workout considering i had bad stomach cramps but i pushed thru even added laying down leg press which didnt hurt my shoulder so all good. I usually dont have that at my regular gym so was fun to do (i visited a gym). other than that glad i went to get in a work out . so tomorrow am will do probably abs if stomach feels better. if not will do upper body.
 

newbie2bb

Guest
Upperbody
Shoulder dislocations
3x15 reps with band
Cable cross overs 2x15
3x15=30 pounds
cable side raise 2x15
3x15=30 pounds
cable front raises 2x15
3x15=30 pounds
cable pushdown to front one arm'd 2x15
3x15=30 pounds
Cable str8 arm cross over (both arms seperate) above 2x10
3x15=20 pounds
cable rotator cuff move. (put arm on side and then in and out in L position ) 2x10
3x15=10 pounds each arm
Bicep curl 2x15
3x15=20 pounds
Cable crossover (from ground up like an uppercut str8 arm ..independant arm) 2x`10
3x15=20 pounds
Cable rows (standing)
3x15=60 pounds
Hammer strength MTS rows
2x15=30 pounds

then

ABS
dragon flys
2x12
1x10
1x7
Ab crunch machine hammer strength
3x12 @10 pounds
Cybex sit up machine (you put arms to front and keep them there and sit up)
2x12=60 pounds
Ball sit ups
1x20 reps
2x15 reps
1x18 reps

so today was fun . got everything in . shoulder feeling decent . it was a crazy day today . felt like i was going to blow chunks ..had to kinda take it easy but glad i made it all the way thru. current loggin just to keep sanity. staying under 50 carbs a day and mostly water all day cut off around 5pm . so trying to get as lean as possible . so due to farmers tan going to hit the tanning bed as well this week ...

hope everyone is doing good . and if anyone new is reading this say HI ...
 
edwitt

edwitt

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nice jon mate

keep it up

hows the shoulder feeling
 

newbie2bb

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nice jon mate

keep it up

hows the shoulder feeling
actually quite well just starting putting pressure on it . i should be able to do squats soon going to try tomorrow . flexablity is what is issues just holding squat bar. just the way i have to do my arms and totally been doin stretching
 

newbie2bb

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OK those professionals out there that read my log ...or if u can ask one of ur professional friends

which is better 3 day 4 day split or 5 day split ? I got all the time in the world. wondering what the set up would be . thanks everyone . i just am finally able to ramp it up . and wanna do it right !


and a good ab workout . thanks again !
 
votum

votum

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3,4,5 Honestly it is up to you my friend. Each has benefits, and the downfalls will really be up to your body. Only downfall is recovery to any solid workout imo. I like a 3 day split with one day off in between splits, but I work 7 days a week so its easy for me.

3 - Push/Pull/Legs or a back/chest, shoulder arm, legs
----Never done push pull routines, but am doing the second now, and like it quite a bit.
4 - Back/bi, chest/tri, shoulder, legs
----Also done this split, Again, liked it :D
5 - Chest/Back/Bitri/Shoulders/Legs
----Done this too. Good.

Honestly its completely up to you, just have to pick some good exercises and change them up every other week or so. Time is no issue, I would start a 5 day split and take the weekend off, see how it works after a few weeks. If you are too tired then drop to 4.
 

newbie2bb

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3,4,5 Honestly it is up to you my friend. Each has benefits, and the downfalls will really be up to your body. Only downfall is recovery to any solid workout imo. I like a 3 day split with one day off in between splits, but I work 7 days a week so its easy for me.

3 - Push/Pull/Legs or a back/chest, shoulder arm, legs
----Never done push pull routines, but am doing the second now, and like it quite a bit.
4 - Back/bi, chest/tri, shoulder, legs
----Also done this split, Again, liked it :D
5 - Chest/Back/Bitri/Shoulders/Legs
----Done this too. Good.

Honestly its completely up to you, just have to pick some good exercises and change them up every other week or so. Time is no issue, I would start a 5 day split and take the weekend off, see how it works after a few weeks. If you are too tired then drop to 4.

Thank u very much . appreciate it ! have been unexpectantly out of town so will start back tomorrow . thank u !
 
votum

votum

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Thank u very much . appreciate it ! have been unexpectantly out of town so will start back tomorrow . thank u !
No problem mate, glad I can help. I think people focus too much on what workout they are doing. I just try them all. If I don't like a particular part, like amount of rest days, I change it :)
 

newbie2bb

Guest
[COLOR*********]there new routine [/COLOR]
Training
(i will be doing 2-3 warm up sets but not listing. just worksets. )

week 1

A1..Day one would be Monday

Chest: 11- 15 RP------------ Hammer strength incline bench press
Shoulders:20-30 RP---------- Seated dumbbell shoulder press
Triceps: 11- 15 RP------------ Dip assisted machine
Back Width: 15- 20 RP------------Hammer strength lat pulldown
Back Thickness (Rows): 11-20 RP ------ MTS Hammer strength rows

B1..Day two would be Wednesday:

Biceps: 15-20 RP----------------Barbell standing curl
Forearms: 12-20 Straight-----------Hammer curl
Calves: 10 to 12 Straight-------------seated calf raise
Hamstrings: 20- 30-------------Lying leg curl
Quads: 6-10 Heavy, 20 straight -----------Squat barbell

A2..Day three would be Friday:

Chest: 11- 15 RP-------------------- Hammer strength Decline press
Shoulders: 11- 15 RP----------------Hammer strength Shoulder press
Triceps: 11- 15 RP-----------------reverse grip bench presses
Back Width: 15- 20----------------------Rack chins (legs on something with bar)
Back Thickness (Rows): 10-12 RP, 7-9 heavier rp ------ T-bar rows

(Sat+sun off)

week 2

B2..Monday:

Biceps: 15-20 RP------------------Dumbbell alternating curl
Forearms:15-20 rep-------------Pinwheel curl
(a diagonal hammer curl, in which you bring the weight to your chest)
Calves: 12 Straight(super slow fashion)--------------- Standing calf raise
Hamstrings: 20- 30----------------seated leg curl
Quads: 6-10 Heavy, 20-------------Leg press

A3...wed:

Chest: 11- 15 RP-------------------- Hammer strength chest press
Shoulders: 11- 15 RP--------------- Standing shoulder press barbell
Triceps: 20-30 RP---------------- bench lying tricep extention
Back Width: 15- 20---------------------- Regular lat pull down machine close grip
Back Thickness (Rows):10-12 RP, 7-9 heavier rp ------Deadlifts

B3...fri:


Biceps: 15-20 RP----------------Cable curl
Forearms: 15-20 RP-----------reverse grip one arm cable curls
Calves: 12 Straight (super slow fashion)-------------Leg press calf raise
Hamstrings: 20- 30-------------Standing leg curl
Quads: 6-10 Heavy, 20-----------hack squat

next monday repeat cycle with A1


What to expect from this log ?

Same humor. Same irreverent attitude and views. Log is here to inform yet also make your day when your hammies are blasted and feeling like jello. when you just wanna relax and have a mindless day with a friend. come to my log .

Aside from that we are also going to learn valuable tips hopefully along the way and become the best shape ever.

This is a log of the people so feel free to share views. Post pics . Do whatever you want. I am only here to share my journey and have a party journal .

Supplements?
1. Multi vitiamin
2. Whey protein
3. Food
4. Eventually creatine (not quite yet.)
5. Fish oil
6. Tons of water.

Goals
1. working on getting ACE certification (thanks JDsmith)== Mommy wow im a big kid now . Going to turn my passion into a career . --- a year
2. going to still lean out and slow bulk for now --- 7 month ..january
3. still work on rehabilition of my shoulder. --unlimited
4.Working on gettin website up and running -- september ish

for all those that joined me and encouraged me in my Get shredded log . Thanks I mean i got so many views. and i appreciated all who helped me and let me learn from you along the way ...Now to my next chapter.

biggest thing u learned after being 34 ?
stretching . for sure ! i am doing regular stretching on days off. and also in between sets. what type of stretching. P90x stretching and things i learned on my own .

warms ups and stretching is the bodybuilders gold !
 

newbie2bb

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Todays workout

Chest:
11- 15 RP--Hammer strength incline bench press @55 pounds x7 (7 times),x4,x4 (go up)
Shoulders:
20-30 RP--Seated dumbbell shoulder press @20 pounds x10,x11,x9 (go up)
Triceps:
11- 15 RP--Dip assisted machine @22 pounds (asst.)x 5,x6,x5 (go up)
Back Width:
15- 20 RP--Hammer strength lat pulldown @55 pounds x10,x10 (go up)
Back Thickness (Rows):
11-20 RP -- MTS Hammer strength rows @60 pounds x6,x6,x6,x3

I know what your saying ...SPENCE ...why all the machines? well its the type of my shoulder rehabilitation. this is the progression due to range of motion and ablity of shoulder weights.

Bands to machines to some free weights to all free weights.

Most of machine weights are due to shoulders and the impacts of them. i can already tell i will be sore tomorrow and doing the dips i can feel those. dont worry doing the stretches to make sure i maximize ..

(yes weights are low due to just coming out of rehab so going to take it slow and ramp it up slowly so i can still rehab shoulder ..rather than go back to what i was and have injury again )

well all for now !
 
votum

votum

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I was just thinking "why all the machines"

LOL

Didn't realize you were in rehab a sec ago, I follow too many logs to remember o_O

Good to see you are moving up in all those weights, and even better to see you are taking it slow and thinking about it.

Looking at your workout it looks like you are hitting upper body a ton, is that to aid in the re-hab?

This may just be me, but for back width deadlifts are my number 1 movement, I think you should add those in somewhere, they are my favorite, and responsible for the most change in my body so far. I dont have them in my current routine and I miss them like a mofo!

Also looking at the layout, looks like high reps for most stuff, Im assuming its for re-hab purpouses as well? I havent been injured bad yet (lol) so I dont know a ton about re-hab type stuff, but I think high rep low weight is the way to go for that, just tyring to understand where you are coming form so I can get a better idea for tips and such :)
 

newbie2bb

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I was just thinking "why all the machines"

LOL

Didn't realize you were in rehab a sec ago, I follow too many logs to remember o_O

Good to see you are moving up in all those weights, and even better to see you are taking it slow and thinking about it.

Looking at your workout it looks like you are hitting upper body a ton, is that to aid in the re-hab?

This may just be me, but for back width deadlifts are my number 1 movement, I think you should add those in somewhere, they are my favorite, and responsible for the most change in my body so far. I dont have them in my current routine and I miss them like a mofo!

Also looking at the layout, looks like high reps for most stuff, Im assuming its for re-hab purpouses as well? I havent been injured bad yet (lol) so I dont know a ton about re-hab type stuff, but I think high rep low weight is the way to go for that, just tyring to understand where you are coming form so I can get a better idea for tips and such :)
hey yea for rehab and also the fact of joint support right now . but those are work sets at highest weight. so bust in and bust out . but there are compound movements for the legs . trust it hurts lol . cause i do sqauts at highest amount then do 20 more times with 10 percent less weight . its there cause of deads and squats . but will take a look at it see about more lower body
 

newbie2bb

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B1..Day two would be Wednesday:
Time :
start - 626 am
finish- 702 am

Biceps: 15-20 RP------Barbell standing curl
@80 pounds x7,x8,x4 (go up)

Forearms: 12-20 RP-----------Hammer curl
@35 pounds x6,x10,x6 (go up)

Calves:10 -12 Straight---seated calf raise (hold for 15 seconds @top)
@80 pounds x12 (go up)

Hamstrings: 20- 30 RP ----MTS Hammer strength Kneeling curl
Left:mad:50 pounds x10,x6,x8,x6 (go up)
Right:mad:50 pounds x10,x8,x10,x4 (go up)

Quads: 6-10 Heavy, 20 straight ----Squat barbell
heavy set : @205 x 10 (go up)
Straight set: @185 pounds x16 ..had to rack for safety then 1 min rest did 4 more total 20 reps

Omgosh i sweated so much in such a short time . and doing 20 reps after a heavy set my legs are already burning and i thought i might throw up. but over all a great workout .
I definately am gettin strength back. and of course i did stretching after each body part !

***edit **
got to work mandatory OT for next 3 weeks ...at least 5 hours each week. NO MORE TANG SANDWHICH'S and i can afford cereal with milk cause that cereal and water was gettin bland.
 

newbie2bb

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time in gym : 2:40pm
time left : 305 pm

Chest: 11- 15 RP--- Hammer strength Decline press
@50 pounds x4, x6, x5 (go up)

Shoulders: 11- 15 RP----Hammer strength Shoulder press
@60 pounds x7, x5, x5 (go up)

Triceps: 11- 15 RP----reverse grip bench presses
@75 pounds x7, x10, x4 (go up)

Back Width: 15- 20---Rack chins (legs on something with bar)
@5 pounds in lap x7, x8 (go up)

Back Thickness (Rows): 10-12 heavy set , 7-9 heaviest ---- T-bar rows
@45 x10 (heavy)
@50 x7 (heaviest) stay .

Felt good today. shoulder tad agitated but all good cause next tomorrow is rest day . and then will hit gym monday in afternoon . might do cardio tomorrow . not sure. other than that first week in the bag .

Man I tell u what this is first day since doing my legs on wed . i can finally walk without looking like a duck ! I like doing diffrent exercises each workout keeps my mind from wondering. well all for now folks hope u have a groovy weekend
 
edwitt

edwitt

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Did u look into any of these options for your shoulder

Anavar and EQ ive thrown into my cycle and now looking at Adequan and
Alflutop and of course HGH is an option

Did ur Doctor or your research touch on either Adequan and
Alflutop
 

newbie2bb

Guest
Did u look into any of these options for your shoulder

Anavar and EQ ive thrown into my cycle and now looking at Adequan and
Alflutop and of course HGH is an option

Did ur Doctor or your research touch on either Adequan and
Alflutop
neither honestly but will look into it for sure .
 

newbie2bb

Guest
Monday

time in : 250pm

time out: 4:00 pm

Leg press: 3X15

1st circuit : 90 pounds x15,x15,x15

2nd circuit: 90 pounds x15,x15,x15 (stay at 90 pounds)

Leg curl: 3x15

1st circuit :50 pounds x15,x15,x15

2nd circuit:50 pounds x15,x15,x15 (stay at 50 pounds)

Incline bench: 3X15

1st circuit :85 pounds x15,75 pounds x15, 75 pounds x7 (go lower 60 pounds)

2nd circuit: 60 pounds x15,x15,x12

Cable Rows: 3X15

1st circuit :55 pounds x15,x15,x15

2nd circuit:55 pounds x15,x15,x15 (stay at 55 pounds)

Lateral raise: 2-3X15

1st circuit :5 pounds x15,x15,x15

2nd circuit:2.5 pounds x15,x15,x15 (start lower at 2.5 pounds)

Calf raise: 3X15

1st circuit :95 pounds x15,x15,x15

2nd circuit: 95 pounds x15,x15,x15 (stay at 95 pounds)

Biceps curl: 2X15

1st circuit :50 pounds x15,x15

2nd circuit: 40 pounds x15,x15 (start at 40 pounds )

Triceps pushdown: 2X15

1st circuit : 60 pounds x15,x15

2nd circuit: 60 pounds x15,x15



so did 2 circuits woot woot . Before noah says " hey stick with one workout ." i had to change due to i was going all Rambo and with my shoulder i didn't wanna re injure it so going with more sets at a lower weight. So i will be lifting smart . I will say i felt the burn and also sweated more than normal . it was a nice change of pace. weights i will be playing with probably couple more sessions since adding one more circuit.
 

newbie2bb

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Tuesday
time in : 625 pm
time out: 725 pm

Leg press: 3X15
1st circuit : 90 pounds x15,x15,x15
2nd circuit: 90 pounds x15,x15,x15 (go up in weight)

Leg curl: 3x15
1st circuit :50 pounds x15,x15,x15
2nd circuit:50 pounds x15,x15,x15 (go up)

Bench Press 3X15
1st circuit :60 pounds x15, x15, 75 pounds x15
2nd circuit: 45 pounds x15,x15,x15 (stay shoulder issues )

Lat Pulldown: 3X15
1st circuit :50 pounds x15,x15,x15
2nd circuit:50 pounds x15,x15,x15 (stay )

Front Lateral raise: 2-3X15
1st circuit :3 pounds x15,x15,x15
2nd circuit:3 pounds x15,x15,x15 (go up)

Calf raise: 3X15
1st circuit :110 pounds x15,x15,x15
2nd circuit: 110 pounds x15,x15,x15 (stay)

Biceps curl: 2X15
1st circuit :30 pounds x15,x15,15
2nd circuit: 30 pounds x15,x15, x15 (go up)

Triceps pushdown: 2X15
1st circuit : 40 pounds x15,x15
2nd circuit: 40 pounds x15,x15

ok so awesome workout . however so glad i went with this system rather than what i was. cause today shoulder was tender to the touch hence why shifting in weights. rule number 1 : listen to your body. even on bench press could feel it in shoulder. So i left ego at door and just did what i could. was awesome work out . as usual sweat like crazy . tomorrow is off day but might do cardio during am not sure . will guage how i feel tomorrow
 

newbie2bb

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cardio PM

Miles: 2.02
Duration : 35 minutes
Incline :6.5
speed : 3.5

awesome workout . tomorrow suppose to do cardio in am (which is ok ) then workout during the PM however shoulder still sore to the touch from the previous workouts will gauge it . if still sore then will move it to friday and maybe cardio twice
 
edwitt

edwitt

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Keep on trucking

Bit of motivation for you


;)
 

newbie2bb

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Thurs PM workout
All hammer strength are invidual legs/arms per side

Leg press: 2X12
90 pounds x12,12 (go up)

Standing Leg curl: 2X6-12
40 pounds x12,12 (go up)

Hammer strength Leg extension: 2X12
40 pounds x12,12 Felt the burn (go up)

Cybex Seated leg curl: 1-2X6-12
50 pounds x12,12 (go up)

Calf raise: 4X12

90 pounds x12,x12,x12,x12 (go up)

Hammer strength incline : 2X12
30 pounds x12,x12 (really felt these in shoulder ..stay)

Hammer strength HTS row: 2X12
50 pounds x12,x12 (stay )

Decline bench press: 2X12
30 pounds x12,x12 (def tight but stay .)

Lat Pulldown : 2X12
50 pounds x12,x12 (go up)

Lateral raise: 3X12
3 pounds x12,x12 (go up felt decent )

Biceps curl: 2X12
30 pounds x12,x12 (go up)

Triceps pushdown: 2X12
40 pounds x12,x12 (stay)

over all good workout . was in and out of gym within 40 min. this workout tried to do 75 percent of max. Shoulder was still tad sensitive to touch but not enuf that i would scrap the routine. Did play it safe with weights for now but all good . gives me room to improve.
 

newbie2bb

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sat workout

Squat 3x6
195 pounds x6,x6,x6 (go up tad) pretty good shoulder decent

Calf raise 3x6
170 pounds x6,x6,x6 (go up)

Flat bench 3x6
115 pounds x6,x6,x6 (go up but still my weakest lift)

Bent over row: 3x6
60 pounds x6,x6,x6 (switch to dumbbells lower back killing)

Barbell Incline bench 3x6
115 pounds x6, 105 pounds x5, 105 pounds x3 (start at 105 pounds)

Pulldown 3x6
80 pounds x6, x6, x6 (stay . wanna build shoulder up kinda scary on it)

Front squat 3x6
115 pounds x3,x3,x3 ..(stay ..ugh shoulder was weak holding but will keep it . and work on how i kriss kross place it on arms)

Dumbbells Shoulder press 3x6
35 pounds x6,x6,x6 (crackling but fine. might go up)

Rear lateral Machine 3x6
75 pounds x6,x6,x6 (again scary cause of shoulder injury might stay)

Barbell curl 3x6
60 pounds x6,x6,x6 (go up )

Close grip bench 3x6
85 pounds x6,x6,x6 (go up)

its crazy what u can do on a carb up workout . i did well i think. did well on shoulders so wasnt to bad. hate that i suck now on front squats but i kept them cause i know they are best exercise. Core needs work so will add on days off ..drag flys and routine suggested before to make abs pop. this time i wont over due it like last time where i strained stomach muscle and couldnt sneeze without tears . anyhow gym was empty ..so that was good.

rest day tomorrow so fun fun . and start of the low carbs again woot woot . goal this week lose 2 pounds .


hi to all those following along . u can add feedback anytime or just say hi ...feeling lonely . lol its getting to quiet and serious in here lol
 
JoHNnyNuTZ

JoHNnyNuTZ

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Looking good man. Yeah I love carbed up workouts...I get so much more pump and push more reps.
 

newbie2bb

Guest
Monday
time in : 12 ish
time out: 1:30 ish

Leg press: 3X15
1st circuit : 95 pounds x15,x15,x15
2nd circuit: 95 pounds x15,x15,x15 (go up)

Leg curl: 3x15
1st circuit :55 pounds x15,x15,x15
2nd circuit:55 pounds x15,x15,x15 (go up)

Incline bench: 3X15
1st circuit :65 pounds x15,x15,x15
2nd circuit: 65 pounds x15,x15,x15 (go up)

Cable Rows: 3X15
1st circuit :60 pounds x15,x15,x15
2nd circuit:55 pounds x15,x15,x15 (start at 50 pounds)ready to puke lol

Lateral raise: 2-3X15
1st circuit :5 pounds x15,x15,x15
2nd circuit:5 pounds x15,x15,x15 (stay)

Calf raise: 3X15
1st circuit :100 pounds x15,x15,x15
2nd circuit: 100 pounds x15,x15,x15 (go up)

Biceps curl: 2X15
1st circuit :50 pounds x15,x15
2nd circuit: 50 pounds x15,x12 (stay)

Triceps pushdown: 2X15
1st circuit : 45 pounds x15,x15
2nd circuit: 45 pounds x15,x15(go up)

exciting workout today. kinda disappointed that tricep went down but all good cause i hit it hard with the others. also on the leg press not sure how much the rack is on it but not counting that in my totals other than that back to the grind. felt good though . i can tell im gonna be sore already . now time for my salmon lunch and just chill. Found a copy of Inception so will be watching that today . woot .
 

newbie2bb

Guest
time in gym... 1 hour

Leg press: 3X15 (not counting sled weight ..me thinks its 75#)
1st circuit : 130 pounds x15,x15,x15
2nd circuit: 110 pounds x15,x15,x15 (start at 115#)

Leg curl: 3x15
1st circuit :70 pounds x15,x15,x15
2nd circuit:70 pounds x15,x15,x15 (stay)

Incline bench: 3X15
1st circuit :85 pounds x15,75 pounds x15, 75 pounds x10
2nd circuit: 70 pounds x15,x15,x8 (start 70#)

Cable Rows: 3X15
1st circuit :50 pounds x15,x15,x15
2nd circuit:50 pounds x15,x15,x15 (go up)

Lateral raise: 2-3X15
1st circuit :5 pounds x15,x15,x15
2nd circuit:5 pounds x15,x15,x15 (stay)

Calf raise: 3X15
1st circuit :100 pounds x15,x15,x15
2nd circuit: 100 pounds x15,x15,x15 (go up)

Biceps curl: 2X15
1st circuit :50 pounds x15,x15
2nd circuit: 50 pounds x15,x11 (stay)

Triceps pushdown: 2X15
1st circuit : 60 pounds x15,x15
2nd circuit: 60 pounds x15,x15(go up)

really didnt wanna go into gym but just said F it and went to gym. I busted it out pretty good despite wanting to puke all the way thru . stoopid ibs . but anyhow great day . 100 percent compliance so far. two tilapia (thanks zip and steam) 2 cups of broc ..and a whey shake with oats. and then will have 2 chicken breast tonight with mix veg melody and top it with shake and two tblspoon of PB. and then bedtime meal 2 cans of tuna in water mixed with mircle whip and relish. easy peasy
 

newbie2bb

Guest
back loggin august 3rd

Tuesday

1 hour 10 min in gym .

Leg press: 3X15
1st circuit : 100 pounds x15,x15,x15
2nd circuit: 100 pounds x15,x15,x15 (go up)

Leg curl: 3x15
1st circuit : 50 pounds x15,x15,x15
2nd circuit:50 pounds x15,x15,x15 (go up)

bench: 3X15
1st circuit :85 pounds x15, 75 pounds x15,x15
2nd circuit: 75 pounds x15,x15,x12 (stay)

Lat pulldown: 3X15
1st circuit :60 pounds x15,x15,x15
2nd circuit:60 pounds x15,x15,x10 (stay)

Lateral raise front : 3X15
1st circuit :5 pounds x15,x15,x15
2nd circuit:5 pounds x15,x15,x15 (up)

Calf raise: 3X15
1st circuit :110 pounds x15,x15,x15
2nd circuit: 110 pounds x15,x15,x15 (go up)

Biceps curl: 2X15
1st circuit :50 pounds x15,x15
2nd circuit: 50 pounds x15,x15 (up)

Triceps pushdown: 2X15
1st circuit : 50 pounds x15,x15
2nd circuit: 50 pounds x15,x15(go up)

Nice workout . I made the above by myself for dinner . isnt much prep but took me a hour to find all the stuff. much less basil and eggplant . i had no idea except it was purple . i think mario bro game had one in it . but was uber compliant and ate it . doesnt look show quality but was delicious . other than that great workout cause i just did one monday so weights tad low but all good cause was suppose to be a 75 percent weight day . rest day tomorrow but being middle age is challenging me and has old timers disease already i will do my cardio and ab routine.


wed off day but did cardio Soooo yeah crazy workout today. i so prefer weights.


15 min HITT cardio ...

how did i do it ..great question..


set it on speed of 8 no incline

ran for as long as i could estimate 1 to 1.5 min and then jump off it for 30 to 40 seconds ..

could only do 15 minutes will shoot for ten min increments from here on out . wanna at least get up to 30 min

weights tomorrow.

now for eggplant pizza .... and slices of tomato's ... hey its cheap and easy... just like me
 

newbie2bb

Guest
STFU FRIDAY WORKOUT
(this is my power carb'd up workout !)

Squat 3x6
195 pounds x6,x6,x6 (up a tad)

Calf raise 3x6
190 pounds x6,x6,x6 (stay)

Flat bench 3x6
120 pounds x6,x6,x6 (up a tad)

Bent over row dumbells : 3x6
50 pounds x6,x6,x6 (up a tad)

Barbell Incline bench 3x6
105 pounds x6,x6,x6 (stay)

Pulldown 3x6
80 pounds x6,x6,x6 (up a tad)

Deadlifts 1x6
205 pounds x6 (up a tad , one work set )

Dumbbells Shoulder press 3x6
45 pounds x6,x6,x6 (up a tad)

Rear lateral Machine 3x6
85 pounds x6,x6,x6 (up a tad)

Barbell curl 3x6
80 pounds x6,x6,x6 (stay)

Close grip bench 3x6
95 pounds x6,x6,x6 (up a tad)

today was a great day. seriously i repeated "Jimi gotta beat him . im in a competition i gotta do better than 3rd. ". so all good i have done just that. the up a tad means maybe 5 pounds. so very happy with it and also happy with shoulder being stable . I even got two compliments from fellow lifters saying good job in coming back . and lifting the big boy weights. felt good. now to dinner . no not eggplant just boring tonight chicken and veggies
 

newbie2bb

Guest
Sunday am : look i woke up early

Leg press: 3X15 (not counting sled weight ..me thinks its 75#)
1st circuit : 115 pounds x15,x15,x15
2nd circuit: 115 pounds x15,x15,x15 (up)

Leg curl: 3x15
1st circuit :60 pounds x15,x15,x15
2nd circuit:60 pounds x15,x15,x15 (up)

Incline bench: 3X15
1st circuit :70 pounds x15,x15, x15
2nd circuit: 70 pounds x15,x15,x15 (stay)

Cable Rows: 3X15
1st circuit :60 pounds x15,x15,x15
2nd circuit:50 pounds x15,x12,x8 (stay)

Lateral raise: 3X15
1st circuit :7.5 pounds x15,x15,x15
2nd circuit:7.5 pounds x15,x15,x13 (stay)

Calf raise: 3X15
1st circuit :120 pounds x15,x15,x15
2nd circuit: 120 pounds x15,x15,x15 (go up)

Biceps curl: 2X15
1st circuit :60 pounds x15,x11
2nd circuit: 50 pounds x15,x10 (start at 50 pounds)

Triceps pushdown: 2X15
1st circuit : 60 pounds x15,x15
2nd circuit: 60 pounds x15,x15(go up)

Cant believe i got up . but all good . just now have to get up even early tomorrow cause of work . but oh well got it in here. 1 hour workout to . i was the 3rd person in the gym was nice . But struggled on some weights but all good . thats why they make 2.5 pounds and in 4 months if keep progressing then it would be 30 more pounds so all good. keep the eye on the prize.
Going to have lunch at whole foods with travis before he leaves soon . then i will be the only one in ky . sad times but all good. i will beast on. hopefully i can fly to canada soon. so i can officially meet everyone. well thats before i meet liz. Is it sad that im kinda scared of telle . she is squatting more than me . scared of her but go her. well time for my alchol classes to be done by the government . for those who know me i got screwed with the dui and hence i get license back in feb . soon . but for the time being i still have to do the classes. oh btw make sure if ever get pulled over for a dui make sure its in your state other wise u will have to fullfill two states requirements or make sure that both states certify the one program that your in . but dont drink and drive is the goal .

DUECES (see im thug )
 

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