tank316
Member
AWESOME NEWS !!!! I'll be following your progress !
My Time..My Journey...
- Thread starter tank316
- Start date
tank316
Member
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.
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.
tank316
Member
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.
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.
tank316
Member
Thanks you...It feels great, just taking it very slow. Hows your cutting along???
tank316
Member
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!!
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!!
tank316
Member
Thoughts and prayers friend
tank316
Member
Bi's Tri's
- EZ bar curl/CG chin superset
70x10 ..................bdy wt x 7 ---2 sets
- Preacher curl/reverse curl superset
65x10......................55x8----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........................100x10
- 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.
- EZ bar curl/CG chin superset
70x10 ..................bdy wt x 7 ---2 sets
- Preacher curl/reverse curl superset
65x10......................55x8----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........................100x10
- 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.
tank316
Member
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
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
tank316
Member
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!!!
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!!!
tank316
Member
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)
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)
tank316
Member
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)
__________________
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)
__________________
tank316
Member
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!!!!!!!!!!!
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!!!!!!!!!!!
tank316
Member
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$$
Back
Floor Deads
315x10,10,10
Bar Rows
225x10,10
CG Cable Rows
230x10,240x9,250x9
Pull Downs
160x12,12...150x15
Cg Pull Downs
150x15,140x16 1 minute rest straight arm pull downs100x25...Great Pump
I Did do my r/c movements prior to training...Shoulder is feeling GREAT.
20 min post cardio
Kre Generator post work meal
1.5 hours later
6 oz chic breast, 1 chic leg 1 small baked spud
3 hours later before bed
1 tbsp natty p-b 1 cup cottage cheese, 1 tbsp vanilla LBA's
Alright..I have missed posting my workouts due to a couple of things.
1..I'm just getting busy, simple things like house projects and yard work!
2... NO INTERNET....Morons. We did get a 60 dollar refund. I would've like to have planted my foot across some ones A$$
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
tank316
Member
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
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
tank316
Member
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!
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!
tank316
Member
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
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
tank316
Member
I have a lot of work to do Kyle, my job took high priorty over my gym time. But its time to be BOSS once again!!
tank316
Member
12/4/12
took Prodigy around 2:30...I'm typing this at 6 pm..no crashing no jitters feeling calm.
pm wts
r/c movements for warm up
chest press 100x15 warm up
incline d-b press 80x10,10,10
pec dec 200x12,12,12
chest press, 200x10 drop 160x8, 120x6
Tri's
pushdowns
100x12,12,12
cg board press...this saves on my shoulders from my past surgeries..main focus is the top part of the contractions
185x12, 195x10,10
30 min treeadmill 4 degree incline 3.5-4.0 mph
Inormally work a 14 hr shift, but my payloader needed service, so I was let off work early.
took Prodigy around 2:30...I'm typing this at 6 pm..no crashing no jitters feeling calm.
pm wts
r/c movements for warm up
chest press 100x15 warm up
incline d-b press 80x10,10,10
pec dec 200x12,12,12
chest press, 200x10 drop 160x8, 120x6
Tri's
pushdowns
100x12,12,12
cg board press...this saves on my shoulders from my past surgeries..main focus is the top part of the contractions
185x12, 195x10,10
30 min treeadmill 4 degree incline 3.5-4.0 mph
Inormally work a 14 hr shift, but my payloader needed service, so I was let off work early.
tank316
Member
12/12/12
Just finished 17 hour shift. I dont have to been into till 10:00 am Thurs....
1 scoop Prodigy..Watermelon
Chest/rear delts
1 set chest press 120x20 warm up r/c warm ups
pec dec warm up 100x15
Bench Press
185x12,225x10,245x8,8
Incline bench
225x10,10,10
Pec Dec
200x10,10,10
Rev Pec Dec
180x12,12,12
Rear Laterals
35x10,10
Face pulls[ pulldowns]
140x12,12
30 minute stair stepper
Will be up asap 5:30 for am cardio.
Just finished 17 hour shift. I dont have to been into till 10:00 am Thurs....
1 scoop Prodigy..Watermelon
Chest/rear delts
1 set chest press 120x20 warm up r/c warm ups
pec dec warm up 100x15
Bench Press
185x12,225x10,245x8,8
Incline bench
225x10,10,10
Pec Dec
200x10,10,10
Rev Pec Dec
180x12,12,12
Rear Laterals
35x10,10
Face pulls[ pulldowns]
140x12,12
30 minute stair stepper
Will be up asap 5:30 for am cardio.
tank316
Member
12/17/12
AM fasted morning cardio
1/2 servingof Prodigy 1 cap ThermadeX sipping on 6-7 grams bcaa's
weights this eve....
1 serving Prodigy 2 caps of Paragon
Chest/Delts
chest press warm up100x20...followed by rotator cuff movements
Bench
185x15,235x8,248x8,255x8
Incline press
200x10,10,225x8
CableCross Overs
70x18,60x18 drop 50 x10...
1arm oh press
60x10,10,65x9
Cable sl 60x8,8 55x10
Upright rows
135x12 drop 90 x12
35 min treadmill varying speed and inclince
AM fasted morning cardio
1/2 servingof Prodigy 1 cap ThermadeX sipping on 6-7 grams bcaa's
weights this eve....
1 serving Prodigy 2 caps of Paragon
Chest/Delts
chest press warm up100x20...followed by rotator cuff movements
Bench
185x15,235x8,248x8,255x8
Incline press
200x10,10,225x8
CableCross Overs
70x18,60x18 drop 50 x10...
1arm oh press
60x10,10,65x9
Cable sl 60x8,8 55x10
Upright rows
135x12 drop 90 x12
35 min treadmill varying speed and inclince
tank316
Member
12/18/12.5:30 am
Am cardio...2 caps PNI ThermadeX 1/2 serving Podigy sipping on 6-7 grams bcaa's
15 yrd sprints...Interval walk 3/4sof the gym sprint last 1/4.
followed with stationary bike 30 minutes
330 pm
Back/bi's..1 full serving Prodigy 15 minutes prior
Pulldowns 100x20/machine rows 100x15 warm up
Rack Deads pins set mid shin
335x12,355x12, 375x10,405x10
Bar rows
245x10,265x10,315x8,
CG Pulldowns 2 sets
185x10,10
WGPulldowns
130x25...fried
Bi's
Hammer curls
40x8,45x8,50x7,7
Cablecurls 3 sets
1 arm cable curls 2 sets
20 min treadmill after
I really like the pumps I get from Prodigy as well as the intensity/focus. Its 630 now and I'm not crashing hard, just have that stable feeling.
Am cardio...2 caps PNI ThermadeX 1/2 serving Podigy sipping on 6-7 grams bcaa's
15 yrd sprints...Interval walk 3/4sof the gym sprint last 1/4.
followed with stationary bike 30 minutes
330 pm
Back/bi's..1 full serving Prodigy 15 minutes prior
Pulldowns 100x20/machine rows 100x15 warm up
Rack Deads pins set mid shin
335x12,355x12, 375x10,405x10
Bar rows
245x10,265x10,315x8,
CG Pulldowns 2 sets
185x10,10
WGPulldowns
130x25...fried
Bi's
Hammer curls
40x8,45x8,50x7,7
Cablecurls 3 sets
1 arm cable curls 2 sets
20 min treadmill after
I really like the pumps I get from Prodigy as well as the intensity/focus. Its 630 now and I'm not crashing hard, just have that stable feeling.
tank316
Member
12/21/12
12/22/12
Mainly AM cardio...
Starting the 25th....Vacation. 7.5 months of 65-70 hr wks not much family time, so I surprised my wife and daughter with plane tickets to go
see my son in FL!!!
I will be doing am cardio on the beach...Wind sprints walk wind sprints repeat..aiming for 40 to 50 minutes.
Wishing everbody a great Christmas and Happy New Year!!!
12/22/12
Mainly AM cardio...
Starting the 25th....Vacation. 7.5 months of 65-70 hr wks not much family time, so I surprised my wife and daughter with plane tickets to go
see my son in FL!!!
I will be doing am cardio on the beach...Wind sprints walk wind sprints repeat..aiming for 40 to 50 minutes.
Wishing everbody a great Christmas and Happy New Year!!!
Albert Simon
New member
Yes absolutely nice work 
howwedo107
Well-known member
Nice broski killing it!!!
tank316
Member
Good greif....I called into work, so I changed everything. Wts/30 min post cardio this morning. no pm cardio.
tank316
Member
Back on track
1/7/13
Am wts/ 25 min cardio 15 minutes prior to wts, 1/2 serving of Prodigy, 2caps D-Test 1 cap Paragon, mixed other 1/2 of Prodigy with 8 grams of Bcaa's sipped throught work out.
Pm Cardio snow shoeing.. 1 cap ThermadeX 1/2 hr before shoeing.
making this recipe
Invalid Link Removed
1/7/13
Am wts/ 25 min cardio 15 minutes prior to wts, 1/2 serving of Prodigy, 2caps D-Test 1 cap Paragon, mixed other 1/2 of Prodigy with 8 grams of Bcaa's sipped throught work out.
Pm Cardio snow shoeing.. 1 cap ThermadeX 1/2 hr before shoeing.
making this recipe
Invalid Link Removed
tank316
Member
Wts...
Chest/Delts [full delt work out]
10 min bike warm up
100x20 chest press machine, r/c warm ups
Bench press
135x10, 185x10..working sets 280x7,7,7 290x6
incline press varied angles low/mid/ high
225x7, 230x7,235x7
flat flyes
60x15,50x18, right into chest press 120x15
1 arm oh press
60x8,65x8,8
sl's 30x10,25x12,12...slow and controlled due to surgeries ( but these really good these days)
rear lateral work
face pulls on pulldown machine 150x8,8,160x7
reverse pec dec 3 sets..lol, I cant recall whatI used...LOL
30 min bike post cardio...varied resistance levels from 5-10 switched it every other minute.
tank316
Member
Thus far Kyle, I like it. Next wk I have to go in and run pay loader for 6 hrs a day. I will be able to get my weights in asap in the morning, so I'm going to try full servings.
tank316
Member
1/8/13
30 min prior 2 caps D-Test 1 cap Paragon
10 min pre..1/2 serving Prodigy other 1/2 while working out with 9-10 grams bcaa's
Am wts and 30 minute cardio
Back/Bi's
Straight Bar curls
120x8,130x8,8
RG 3 sets
1 arm cable curls 2 sets
Machine curls 60x25 reps
RG Pulldowns
160x12,170x11,180x10
...CG cable rows...I have to lean way back and stay as strict as I can, our gym refuses to fix the low pulley cable row...MORONS!!!
180x8,8 190x7
DB Shrugs
100x12,12,110x10
Stiff arm pulldowns 2 sets x 25-30 reps
30 min biking varied levels
PM Snow Shoeing 1.5 hrs
30 min prior 2 caps D-Test 1 cap Paragon
10 min pre..1/2 serving Prodigy other 1/2 while working out with 9-10 grams bcaa's
Am wts and 30 minute cardio
Back/Bi's
Straight Bar curls
120x8,130x8,8
RG 3 sets
1 arm cable curls 2 sets
Machine curls 60x25 reps
RG Pulldowns
160x12,170x11,180x10
...CG cable rows...I have to lean way back and stay as strict as I can, our gym refuses to fix the low pulley cable row...MORONS!!!
180x8,8 190x7
DB Shrugs
100x12,12,110x10
Stiff arm pulldowns 2 sets x 25-30 reps
30 min biking varied levels
PM Snow Shoeing 1.5 hrs
hossjob
Member
You'll LOVE IT! I love the flavor, the pumps, the endurance. The energy is more delayed than other products, but it SNEAKS up on you in the middle of your workout and lasts a long time. I had a hard time unwinding last night. Took my sv at 4:30 and at 9:30 I was still locked and loaded. Luckily I had some Comatose left!
tank316
Member
Thursday brings leg day...1st leg day in 6 months...full serving of Prodigy fo sho!!!!
tank316
Member
Both power racks were in use....Leg press 300x10,10,10
ext 100x10,10,01
leg curls seated 100x10,10,10
All this was, was a small trial run....No DOMS!!! the next day or today [Saturday]
Small sorness in my lower erectors, but that I believe is from the ice I slipped on when I went ice fishing...Northern Wi form of Tilapia blue gills/walleye and northern pike!!!! Nothing like it guys!!!!!
tank316
Member
1/11/13
Am Cardio 25 min HIIT 25 min power walking
1 cap Thermadex. sipped on bcaa forgot to mix in my Prodigy [ brain fart] lol
Pm work out...upper back/ and bi's. lower back still tender[ hmmmm, not happy]
1/12/13
30 min HIIT cardio followed by 30 min leisure walk.
Later this eve...during the Packer Game #gopackgo
Chest and tri's will edit later this eve.
Sold on PNI's products....Prodigy gives me the intense focus factor I desire from a pre work out.
D-Test and Paragon great stack...I take them 30-45 min prior to weights and then Prodigy 15 minutes prior.
ThermadeX mainly in the morning prior to cardio, and 1 cap with my mid day meal and then 1 more with my pre work out meal...protein shake and a smalll apple.
Am Cardio 25 min HIIT 25 min power walking
1 cap Thermadex. sipped on bcaa forgot to mix in my Prodigy [ brain fart] lol
Pm work out...upper back/ and bi's. lower back still tender[ hmmmm, not happy]
1/12/13
30 min HIIT cardio followed by 30 min leisure walk.
Later this eve...during the Packer Game #gopackgo
Chest and tri's will edit later this eve.
Sold on PNI's products....Prodigy gives me the intense focus factor I desire from a pre work out.
D-Test and Paragon great stack...I take them 30-45 min prior to weights and then Prodigy 15 minutes prior.
ThermadeX mainly in the morning prior to cardio, and 1 cap with my mid day meal and then 1 more with my pre work out meal...protein shake and a smalll apple.
tank316
Member
1/12/13
am cardio/fasted/ 34 min HIIT....followwed by 20 min slow walk with a client
Chest/Tris
normal warm up for the old guy
10-min bike chest press 100x20 rotator cuff warm ups/ bench press 185x12
245x12....285x7,7,7 what the hell one more with a spotter 290x8. side note..shoulders feel great!!!
Incline bar 205x8,8, 220x7
pec dec
2 sets....200x12,12...3rd set 150x25
Pushdowns
140x10,10,...150x8
OHext db...35x12,12, 40x10
1 arm RG 50x14,40x18
30 minute post cardio..watching the Packers loose!!!! Bastards!!!
am cardio/fasted/ 34 min HIIT....followwed by 20 min slow walk with a client
Chest/Tris
normal warm up for the old guy
10-min bike chest press 100x20 rotator cuff warm ups/ bench press 185x12
245x12....285x7,7,7 what the hell one more with a spotter 290x8. side note..shoulders feel great!!!
Incline bar 205x8,8, 220x7
pec dec
2 sets....200x12,12...3rd set 150x25
Pushdowns
140x10,10,...150x8
OHext db...35x12,12, 40x10
1 arm RG 50x14,40x18
30 minute post cardio..watching the Packers loose!!!! Bastards!!!
tank316
Member
1/14/13
Am Weights/cardio...Back/Bi's
30 min prior to wts...1 cap Paragon/3 caps D Test
10 min prior 1/2 serving Prodigy other 1/2 sipped throught out work out with 10 grams bcaa's
10 min bike warm up/ 100x20 pulldowns
CG Pulldowns 170x12,180x10,10
WG Pulldowns 160x12,12, 170x10
DB Rows 2sets 100x9,9 Machine rows 2 sets 120x30,100x30
Alt DB curls
40x10,10 45x8,8
Hammer curls
60x12,12, 65x10
Preacher curls
100x15, drop set 50x20
30min post cardio, 10 min HIIT...20 minute stationary bike.
later this eve..round 2 of cardio
Am Weights/cardio...Back/Bi's
30 min prior to wts...1 cap Paragon/3 caps D Test
10 min prior 1/2 serving Prodigy other 1/2 sipped throught out work out with 10 grams bcaa's
10 min bike warm up/ 100x20 pulldowns
CG Pulldowns 170x12,180x10,10
WG Pulldowns 160x12,12, 170x10
DB Rows 2sets 100x9,9 Machine rows 2 sets 120x30,100x30
Alt DB curls
40x10,10 45x8,8
Hammer curls
60x12,12, 65x10
Preacher curls
100x15, drop set 50x20
30min post cardio, 10 min HIIT...20 minute stationary bike.
later this eve..round 2 of cardio