Rreppert1 is dropping weight with Finaflex (sponsored)
- Thread starter rreppert1
- Start date
rreppert1
Member
I am officially back in business. My wisdom teeth and a cracked molar surgery have been put off till April 7th.
I am currently working on a program now that i have access to real weights and not just cable machines.
Todays Workout : Chest, Triceps, Calves ( 2 miles on Elliptical Pre Workout )
Barbell Bench Press : 4X10
Incline Barbell benchPress : 3X10
Incline DB Flys : 3X10
Low Cable Pulley Crossover : 3X10
Rope tricep Pushdown : 4X10
Lying Tricep Extension : 3X10
Tricep Extension : 3X10
Standing Calf Raise : 4X15
Seated Calf Raise : 4X15
Nutrition :
2 Hard Boiled Eggs
1/4 C Oats
1 Chobani Greek Yogurt
40 G Protein Shake
6 oz chicken
1 medium potatoe
40 G Protein Shake
6 oz Center Cut Pork
1/4 C Brown Rice
1/2 C Broccoli
6 oz chicken breast
1/4 c Brown Rice
1/2 C Broccoli
40 G protein Shake Before Bed
I am currently working on a program now that i have access to real weights and not just cable machines.
Todays Workout : Chest, Triceps, Calves ( 2 miles on Elliptical Pre Workout )
Barbell Bench Press : 4X10
Incline Barbell benchPress : 3X10
Incline DB Flys : 3X10
Low Cable Pulley Crossover : 3X10
Rope tricep Pushdown : 4X10
Lying Tricep Extension : 3X10
Tricep Extension : 3X10
Standing Calf Raise : 4X15
Seated Calf Raise : 4X15
Nutrition :
2 Hard Boiled Eggs
1/4 C Oats
1 Chobani Greek Yogurt
40 G Protein Shake
6 oz chicken
1 medium potatoe
40 G Protein Shake
6 oz Center Cut Pork
1/4 C Brown Rice
1/2 C Broccoli
6 oz chicken breast
1/4 c Brown Rice
1/2 C Broccoli
40 G protein Shake Before Bed
bean5er
Well-known member
Back in business! Good to hear bud
snagencyV2.0
Legend
ouch!
rreppert1
Member
Yeah buddy. When I let my wisdom tooth come through it crowded and cracked my molar.....can't wait to get it fixed
bean5er
Well-known member
I know how bad that sux. Keep an eye on it bud. Don't let it get infected.
Had a few tooth problems myself lol. Sure makes eating every couple hours a chore.
rreppert1
Member
Yeah man, the tooth will be a problem for a couple more weeks. Im just pissed my surgery coincides with chest day, but i should only be out 1 day...hopefully.
Yesterdays Workout : Back, Biceps, and Abs ( cutting out AM cardio due to lack of sleep until teeth are fixed )
EZ Bar Curls : 4X10 (85#)
Incline DB Curls : 3X10 (35# Dbs)
High Pulley Cable Curls : 3X10 ( 30# each arm )
Hammer Curls : 3X10 (45# Dbs)
Pulldowns : 4X10 (115 #)
Standing Pulldowns : 3X10 (115# )
V bar Row : 3X10 ( 150 # )
One Arms Row : 4X10 ( 65# Dbs )
Bent Knee Raise/Cable Crunches : 3X20
Pre Workout Warmup : 1 mile Elliptical for time : 5 min 21 sec
________________________________________
Nutrition for yestderday :
1/4 C Oats
1 chobani yogurt
2 Hard Boiled Eggs
30 G Protein Shake
4 oz chicken
1/2 C Wheat Pasta
1/4 C Marinara
30 G protein shake
5 oz chicken
1/4 C Brown Rice
1/2 C Mushrooms
5 oz chicken
1/4 C Brown Rice
1/2 C Mushroom
1 Powerbar ( 10 G Protein kind )
Gym Time
40 G Protein post workout/before bed
_________________________________________________
Being in a gym instead of a basement has brought my agressive side. Def get after it a whole lot better than i did where i last lifted. Already feeling better than before.
Yesterdays Workout : Back, Biceps, and Abs ( cutting out AM cardio due to lack of sleep until teeth are fixed )
EZ Bar Curls : 4X10 (85#)
Incline DB Curls : 3X10 (35# Dbs)
High Pulley Cable Curls : 3X10 ( 30# each arm )
Hammer Curls : 3X10 (45# Dbs)
Pulldowns : 4X10 (115 #)
Standing Pulldowns : 3X10 (115# )
V bar Row : 3X10 ( 150 # )
One Arms Row : 4X10 ( 65# Dbs )
Bent Knee Raise/Cable Crunches : 3X20
Pre Workout Warmup : 1 mile Elliptical for time : 5 min 21 sec
________________________________________
Nutrition for yestderday :
1/4 C Oats
1 chobani yogurt
2 Hard Boiled Eggs
30 G Protein Shake
4 oz chicken
1/2 C Wheat Pasta
1/4 C Marinara
30 G protein shake
5 oz chicken
1/4 C Brown Rice
1/2 C Mushrooms
5 oz chicken
1/4 C Brown Rice
1/2 C Mushroom
1 Powerbar ( 10 G Protein kind )
Gym Time
40 G Protein post workout/before bed
_________________________________________________
Being in a gym instead of a basement has brought my agressive side. Def get after it a whole lot better than i did where i last lifted. Already feeling better than before.
rreppert1
Member
That was another bad thing that made me give up morning cardio. It's hurting bad enough gritting teeth on lifts let alone starting the throbbing as soon as I get up....
wasme
Legend
Actually on the grinding teeth, I was suffering from some jaw pain on heavy lifts as well. Snags told me to use a mouth guard. Works like a charm.
snagencyV2.0
Legend
^^^ aye, mouth guard ftw
left unchecked, you can develop a nasty case of dog jaw
like this chick here:
left unchecked, you can develop a nasty case of dog jaw
like this chick here:
rreppert1
Member
No Dog jaw here. I am working on getting it fixed, just got to wait a couple more weeks
Yesterdays Workout : Was supposed to be just Cardio.....
Treadmill : 21 min 42 sec : Distance 3.51 miles
This got me energized and took no time at all so i hit up my today workout last night....? Damn it....
Shoulders, Trap, Calves
DB Shoulder Press : 4X10 ( 45# Dbs )
Side Lat Raise : 3X10 ( 25#Dbs )
One Arm Front Cable Raise : 3X10 (30,30,35)
High Cable Rear Delt Fly : 3X10 (30# each arm )
DB Shrugs : 4X10 ( 80 #Dbs )
Seated Calf Raises : 4X15 (140#)
Leg Press Calf Raise : 4X15 (300#)
____________________________________________________
Because I was filled with energy last night, i will probably go in tonight and hit up cardio exclusive tonight, and hit my leg day tomorrow.
Yesterdays Workout : Was supposed to be just Cardio.....
Treadmill : 21 min 42 sec : Distance 3.51 miles
This got me energized and took no time at all so i hit up my today workout last night....? Damn it....
Shoulders, Trap, Calves
DB Shoulder Press : 4X10 ( 45# Dbs )
Side Lat Raise : 3X10 ( 25#Dbs )
One Arm Front Cable Raise : 3X10 (30,30,35)
High Cable Rear Delt Fly : 3X10 (30# each arm )
DB Shrugs : 4X10 ( 80 #Dbs )
Seated Calf Raises : 4X15 (140#)
Leg Press Calf Raise : 4X15 (300#)
____________________________________________________
Because I was filled with energy last night, i will probably go in tonight and hit up cardio exclusive tonight, and hit my leg day tomorrow.
rreppert1
Member
Last Nights Workout : Chest, Triceps, Calves ( Drop Sets )
Flat Bench : 4X9,9,8,fail ( then drop )
Incline Bench : 3X9,9,fail ( then drop )
Low Pulley Fly : 3X9,9,fail ( then drop )
Fly : 3X8,8fail ( drop )
Tricep Rope Pushdown 4X9,9,9,fail (drop)
Lying Extension : 3X8,8,fail (drop)
Seated Calf Raise : 4X25
Calf Raise on Leg Press Machine : 4X15
Flat Bench : 4X9,9,8,fail ( then drop )
Incline Bench : 3X9,9,fail ( then drop )
Low Pulley Fly : 3X9,9,fail ( then drop )
Fly : 3X8,8fail ( drop )
Tricep Rope Pushdown 4X9,9,9,fail (drop)
Lying Extension : 3X8,8,fail (drop)
Seated Calf Raise : 4X25
Calf Raise on Leg Press Machine : 4X15
rreppert1
Member
I learned, in sore as f today
rreppert1
Member
Alright So, lesson learned after the last 2 days....
Tuesday Workout : Back and Biceps
DB Curls : 4X8,8,8 then drop ( 45,45,45,45 on down the line )
EZ Bar Curls : 3X8 (60,70,80 and then a drop )
Incline DB : 3X8 (35's, 40's, 40's )
V Bar Rows : 4X8 ( 170,170,180,190 and then drop from 190 )
Wide Pulldown : 3X8 (135,145,160 )
Back Fly : 3X8 (25,35,40 )
One Arm Row : 4X8 (65,70,75,70)
_________________________________________________________________
Last Nights Workout : LEGS
Leg Press : 4X9 (350,380,400,400 and a drop )
Leg Extension : 3X8 (200,220,220 and drop )
Leg Curls : 3X8 (90,100,120)
Squats : 3X8
Deadlift : 4X8
Calf Raises : 4X12 ( 80# dbs )
__________________________________________________________
Wore out this week, but going in to hit Shoulders tonight....I am loving going to the gym finally!
Tuesday Workout : Back and Biceps
DB Curls : 4X8,8,8 then drop ( 45,45,45,45 on down the line )
EZ Bar Curls : 3X8 (60,70,80 and then a drop )
Incline DB : 3X8 (35's, 40's, 40's )
V Bar Rows : 4X8 ( 170,170,180,190 and then drop from 190 )
Wide Pulldown : 3X8 (135,145,160 )
Back Fly : 3X8 (25,35,40 )
One Arm Row : 4X8 (65,70,75,70)
_________________________________________________________________
Last Nights Workout : LEGS
Leg Press : 4X9 (350,380,400,400 and a drop )
Leg Extension : 3X8 (200,220,220 and drop )
Leg Curls : 3X8 (90,100,120)
Squats : 3X8
Deadlift : 4X8
Calf Raises : 4X12 ( 80# dbs )
__________________________________________________________
Wore out this week, but going in to hit Shoulders tonight....I am loving going to the gym finally!
rreppert1
Member
Thursdays workout : Shoulders, Calves
Shoulder Press : 4X8 (80,90,120,140 then drop )
Lat Raises : 4X8 (20,25,30,30 Dbs )
Front Raises : 3X8 (30,35,40dbs then drop)
Rear Delt Fly : Cables 3X8 (30,40,50 each side)
Shrugs Dbs : 3X12 (70,75,80Dbs)
Shrugs : Straight Bar 3X12 (270,280,310)
Calf Raise on Leg press : 4X12 (370,380,400,400)
Seated Calf Raise : 4X12 (180,180,180,180)
_____________________________________________________________________________
Last Nights Workut : Worked some forearms, hip abductors and adducttors, a little bit of chest, back, etc...nothing heavy.
I have noticed i cannot bench very much weight with my shoulder feeling like its going to snap and the joint, but when i use the supine bench and can use a different grip i can add hella weight. Not sure what to do from here.
Any time on traditional bench i get any weight above 170# if feels like my shoulder is just grinding and it hurts terrible, but last night on the supine bench i could throw up 280 with no problem....not sure why...
Shoulder Press : 4X8 (80,90,120,140 then drop )
Lat Raises : 4X8 (20,25,30,30 Dbs )
Front Raises : 3X8 (30,35,40dbs then drop)
Rear Delt Fly : Cables 3X8 (30,40,50 each side)
Shrugs Dbs : 3X12 (70,75,80Dbs)
Shrugs : Straight Bar 3X12 (270,280,310)
Calf Raise on Leg press : 4X12 (370,380,400,400)
Seated Calf Raise : 4X12 (180,180,180,180)
_____________________________________________________________________________
Last Nights Workut : Worked some forearms, hip abductors and adducttors, a little bit of chest, back, etc...nothing heavy.
I have noticed i cannot bench very much weight with my shoulder feeling like its going to snap and the joint, but when i use the supine bench and can use a different grip i can add hella weight. Not sure what to do from here.
Any time on traditional bench i get any weight above 170# if feels like my shoulder is just grinding and it hurts terrible, but last night on the supine bench i could throw up 280 with no problem....not sure why...
RegisterJr
Legend
Whys that?
wasme
Legend
It can be really easy to overtrain the muscle with drop sets. The focus is to shock the muscles, increasing hypertrophy.