Silver3CSRT8
Well-known member
I'm in to lend some support. Time to eat right and lift ball out!
MrBigPR
NutraPlanet Rep
He probably means that taking more of a medication will not cause you to get weaker directly, it's dependent on alot of things. I have yet to read that AI usage has directly contributed to strength lose in "higher" doses. Some AI's in higher doses (Formestane, 6-Bromo) actually produce an anabolic effect in higher doses.
newbie2bb
Guest
will do sir!! tend to make AM members proud !
gamer2be08
Banned
newbie2bb
Guest
Project:Arms and Shoulders
Time: 555am t0 640 am
The exercises
Dips
10 sets @ bodyweight
x8 reps,x9,x6,x5,x5,4,x3,x6@ 16 pound assisted,x5@ 10 pounds,x3 @16 pounds
(stay)
Incline Hammer curls
10 sets of 10 reps @ 20 pounds (up)
Bent over Dumbbell lateral raise
3 sets of 12 reps @ 10 pounds (up)
Seated Lateral raise
3 sets of 12 reps @ 5 pounds (up)
Post cardio
None due to only 1 hour to be in gym due to mandatory ot.
Summary:
Awesome workout. Crazy pump today. Shoulders i feel got destroyed. Due to shoulder dislocation in past weight suffers but man was i spent after the dips. I am kinda proud i did that many dips before having to goto assisted .
Well deserved rest day tomorrow even though I gotta be up by 630 am ..but least its not 5 am.
sides
No sides at all Even when i took dmz without Blood pressure medicine
Time: 555am t0 640 am
The exercises
Dips
10 sets @ bodyweight
x8 reps,x9,x6,x5,x5,4,x3,x6@ 16 pound assisted,x5@ 10 pounds,x3 @16 pounds
(stay)
Incline Hammer curls
10 sets of 10 reps @ 20 pounds (up)
Bent over Dumbbell lateral raise
3 sets of 12 reps @ 10 pounds (up)
Seated Lateral raise
3 sets of 12 reps @ 5 pounds (up)
Post cardio
None due to only 1 hour to be in gym due to mandatory ot.
Summary:
Awesome workout. Crazy pump today. Shoulders i feel got destroyed. Due to shoulder dislocation in past weight suffers but man was i spent after the dips. I am kinda proud i did that many dips before having to goto assisted .
Well deserved rest day tomorrow even though I gotta be up by 630 am ..but least its not 5 am.
sides
No sides at all Even when i took dmz without Blood pressure medicine
edwitt
Well-known member
well there a difference between controlling estrogen ans suppresing estrogen
im a big believer of keeping it on hand, suppressing estrogen unnecessarli will hamper gains
This is what i did and it turns out that i have very low estro sensitivity and have had no use for an AI not with Test at 750 Dbol or Tren Enth... Lucky me
Now had i used right out of the gate as some recommend i would have hindered my gains, at the end of the day it all comes down to individuals genetics and adjustments need to be made accordingly
I suggested the AI for newb but not the dosing as he told me he bloats and i also thought he running Dbol so Newb no AI with the Sup-DMZ keeep on hand and play by ear
im a big believer of keeping it on hand, suppressing estrogen unnecessarli will hamper gains
This is what i did and it turns out that i have very low estro sensitivity and have had no use for an AI not with Test at 750 Dbol or Tren Enth... Lucky me
Now had i used right out of the gate as some recommend i would have hindered my gains, at the end of the day it all comes down to individuals genetics and adjustments need to be made accordingly
I suggested the AI for newb but not the dosing as he told me he bloats and i also thought he running Dbol so Newb no AI with the Sup-DMZ keeep on hand and play by ear
newbie2bb
Guest
Will do woot woot
well there a difference between controlling estrogen ans suppresing estrogen
im a big believer of keeping it on hand, suppressing estrogen unnecessarli will hamper gains
This is what i did and it turns out that i have very low estro sensitivity and have had no use for an AI not with Test at 750 Dbol or Tren Enth... Lucky me
Now had i used right out of the gate as some recommend i would have hindered my gains, at the end of the day it all comes down to individuals genetics and adjustments need to be made accordingly
I suggested the AI for newb but not the dosing as he told me he bloats and i also thought he running Dbol so Newb no AI with the Sup-DMZ keeep on hand and play by ear
gamer2be08
Banned
Keep in mind, a little bit of estro control is good. Cause you will lose a lot of water weight when cycle is over if you do not use a form of anti-e..
Try .25mg E3D.. That shouldnt suppress estro too much
newbie2bb
Guest
Groovy! !! Thanks and done
Keep in mind, a little bit of estro control is good. Cause you will lose a lot of water weight when cycle is over if you do not use a form of anti-e..
Try .25mg E3D.. That shouldnt suppress estro too much
gamer2be08
Banned
You will know if you suppress estro too much by the dryness of your joints.
newbie2bb
Guest
OK gang need help , already taking jack3d and stomach can't do coffee - really am falling asleep at work
newbie2bb
Guest
gamer2be08
Banned
Not for everyone..
newbie2bb
Guest
Time in gym : who knows. late ..almost pumpkin time
The workout
Hammer strength Iso-lateral decline press
6 set of 10 reps @ 55 pounds
3 sets of 8 reps @ 55 pounds
1 set of 5 reps @ 55 pounds (stay)
Chin up 10x10
bodyweight x4,x3,x3,x3,x2,x2 = 17 reps
assisted machine @ 18 pounds: 4 sets of 4 reps (stay)
Incline Dumbbell Fly 35 pounds
3 sets of 12 reps (go up)
One arm dumbbell rows 35 pounds
3 sets of 12 reps (go up)
Post cardio
stairway to hell (nautils stair master)
Omgosh it says i did 18 floors and it was totally killer . i did 5 minutes that was it . i hate it . i might be doing it again . do those things u hate
Awesome workout . i am so stoked about chin ups . I did mostly bodyweight till i couldnt even do one then switched up to assisted i think it worked better. i felt beastly .
sides
best thing ever none ! blood pressure on day 1 and then thats it . i love it . and no bloat ...so i would totally do this again !
other notes
Pump : 8/10
intensity: 10/10
acne: none that i can see even backne
sweating ratio: buckets when working out but fine with that.
aggression: slightly seen today ..anyone ever have to return a cell phone. geez . they are like repeat the issue and it has to be in front of them . OMgosh this lady it happened and i was showing her and then she looked at me and said i didnt see it . she has to repeat it not me pushing the buttons. I felt it go sky high but calmed myself and was like i need manager now . and i talked to him and almost blew up on him cause i was like does it look like i am that guy? its a week under warrenty and ur going to give me grief . are u serious and i rationally argued with him but i felt the tention but let it go
got compliment that i seem to be looking bigger . weight is up to 172 but i feel like body comp is slimmer in stomach
so yeah so far so good week 1 in the books starting week 2 and bringing up the intensity.
The workout
Hammer strength Iso-lateral decline press
6 set of 10 reps @ 55 pounds
3 sets of 8 reps @ 55 pounds
1 set of 5 reps @ 55 pounds (stay)
Chin up 10x10
bodyweight x4,x3,x3,x3,x2,x2 = 17 reps
assisted machine @ 18 pounds: 4 sets of 4 reps (stay)
Incline Dumbbell Fly 35 pounds
3 sets of 12 reps (go up)
One arm dumbbell rows 35 pounds
3 sets of 12 reps (go up)
Post cardio
stairway to hell (nautils stair master)
Omgosh it says i did 18 floors and it was totally killer . i did 5 minutes that was it . i hate it . i might be doing it again . do those things u hate
Awesome workout . i am so stoked about chin ups . I did mostly bodyweight till i couldnt even do one then switched up to assisted i think it worked better. i felt beastly .
sides
best thing ever none ! blood pressure on day 1 and then thats it . i love it . and no bloat ...so i would totally do this again !
other notes
Pump : 8/10
intensity: 10/10
acne: none that i can see even backne
sweating ratio: buckets when working out but fine with that.
aggression: slightly seen today ..anyone ever have to return a cell phone. geez . they are like repeat the issue and it has to be in front of them . OMgosh this lady it happened and i was showing her and then she looked at me and said i didnt see it . she has to repeat it not me pushing the buttons. I felt it go sky high but calmed myself and was like i need manager now . and i talked to him and almost blew up on him cause i was like does it look like i am that guy? its a week under warrenty and ur going to give me grief . are u serious and i rationally argued with him but i felt the tention but let it go
got compliment that i seem to be looking bigger . weight is up to 172 but i feel like body comp is slimmer in stomach
so yeah so far so good week 1 in the books starting week 2 and bringing up the intensity.
newbie2bb
Guest
Project: Legs and abs
Time in gym: 650 am to 730 am
Back Squats:
10 sets of 10 reps @ 120 pounds (go up 10 #)
Lying Leg curls
10 sets of 10 reps @ 60 pounds (go up)
Low cable Pull-ins
3 sets of 12 reps @10 pounds (go up )
Seated Calf Raises
3 sets of 15 reps @ 100 pounds (go up)
Post cardio:
None due to still working 6 days so coming in way early staying till late.
Summary
Good workout . body is kinda used to the volume so now to add the weight this week. I am progressing so all good by me . Need to add cardio so i can lean down even further however this week is horrible but its the last of OT so next week can refocus the cardio. Between mandatory OT and then niece is sick and cap fell off her teeth to fighting with a cell company. im spent lol but at least diet wise is doing well and i am gettin my gym days in ! Oh life on life terms how u baffle me !
Time in gym: 650 am to 730 am
Back Squats:
10 sets of 10 reps @ 120 pounds (go up 10 #)
Lying Leg curls
10 sets of 10 reps @ 60 pounds (go up)
Low cable Pull-ins
3 sets of 12 reps @10 pounds (go up )
Seated Calf Raises
3 sets of 15 reps @ 100 pounds (go up)
Post cardio:
None due to still working 6 days so coming in way early staying till late.
Summary
Good workout . body is kinda used to the volume so now to add the weight this week. I am progressing so all good by me . Need to add cardio so i can lean down even further however this week is horrible but its the last of OT so next week can refocus the cardio. Between mandatory OT and then niece is sick and cap fell off her teeth to fighting with a cell company. im spent lol but at least diet wise is doing well and i am gettin my gym days in ! Oh life on life terms how u baffle me !
newbie2bb
Guest
Project:Arms and Shoulders
Time: Chuck norris stole time!
The exercises
Dips
bodyweight x10,x6,x5,x3,x2 = 26 reps
assisted at 12 pounds x6,x4 ... totally fried . (stay)
Incline Hammer curls
7 sets of 10 reps @ 25 pounds
1 set of 8 reps, x5 reps, x3 reps
Bent over Dumbbell lateral raise
3 sets of 12 reps @ 15 pounds (up)
Seated Lateral raise
3 sets of 12 reps @ 10 pounds (up)
Post cardio
None
Summary:
Omgosh. it was crazy burn to my shoulders. i really could feel it today. so going to monitor it but def was crazy tight on my bum shoulder. I will def take more rest after the sets of 10 . but all good i feel great !
sides
zero sides and loving it
Time: Chuck norris stole time!
The exercises
Dips
bodyweight x10,x6,x5,x3,x2 = 26 reps
assisted at 12 pounds x6,x4 ... totally fried . (stay)
Incline Hammer curls
7 sets of 10 reps @ 25 pounds
1 set of 8 reps, x5 reps, x3 reps
Bent over Dumbbell lateral raise
3 sets of 12 reps @ 15 pounds (up)
Seated Lateral raise
3 sets of 12 reps @ 10 pounds (up)
Post cardio
None
Summary:
Omgosh. it was crazy burn to my shoulders. i really could feel it today. so going to monitor it but def was crazy tight on my bum shoulder. I will def take more rest after the sets of 10 . but all good i feel great !
sides
zero sides and loving it
newbie2bb
Guest
awesome thanks . i tried to slip by aint not spring chicken anymore but at least i am in best shape ever for 35 years old
Coolazice
Active member
LOL... I hear you! 2 weeks from today I'll be 36 and I'm not in the greatest shape either.
newbie2bb
Guest
newbie2bb
Guest
The workout
Hammer strength Iso-lateral decline press
10 sets of 10 reps @ 55 pounds (go up)
Lat pull downs 10x10
6 sets of 6 reps @90 pounds
1set of x7,x6,x6, x6 @90 pounds
Incline Dumbbell Fly 30 pounds
3 sets of 12 reps (go up)
One arm dumbbell rows 30 pounds
3 sets of 12 reps (go up)
sides
honestly low bowel movement . its kinda odd but dealing with it .
weekend events :
so tad down in weights cause this weekend was my 35 birf day ..apparently i got in middle of a fight. i took a hit to the back of the head and out of instinct i just turn around and swung. hit the guy in the side of the head and apparently hard that he lost balance and his head hit the club glass. (kinda funny) but then i hit him again . Some how either one of his friends or someone tag'd me in my chest not sure how but ribs are bruised hence why didnt do chin ups. Trying to recover the soreness. oh well at least i had fun but never knew i could fight . lol
Hammer strength Iso-lateral decline press
10 sets of 10 reps @ 55 pounds (go up)
Lat pull downs 10x10
6 sets of 6 reps @90 pounds
1set of x7,x6,x6, x6 @90 pounds
Incline Dumbbell Fly 30 pounds
3 sets of 12 reps (go up)
One arm dumbbell rows 30 pounds
3 sets of 12 reps (go up)
sides
honestly low bowel movement . its kinda odd but dealing with it .
weekend events :
so tad down in weights cause this weekend was my 35 birf day ..apparently i got in middle of a fight. i took a hit to the back of the head and out of instinct i just turn around and swung. hit the guy in the side of the head and apparently hard that he lost balance and his head hit the club glass. (kinda funny) but then i hit him again . Some how either one of his friends or someone tag'd me in my chest not sure how but ribs are bruised hence why didnt do chin ups. Trying to recover the soreness. oh well at least i had fun but never knew i could fight . lol
newbie2bb
Guest
havent log'd but am working out . will be better at it promises lol
new scheme (cause i have A.D.D. and need things mix'd up)
monday: chest
Tues : Back
Wed: off
Thurs: shoulders
Fri: bi and tri
Sat : off
Sunday: Legs
then start routine again
************Flash forward **************
Chest
Incline bench press
1x15=65 pounds
1x8=90 pounds
1xabsolute failure=130 pounds (4x) go up
Dumbbell Bench press
1x15=30 pounds
1x8=50 pounds
1xabsolute failure=55 pounds (6x) go up
Dumbbell Flys
1x15=25 pounds
1x8=30 pounds
1xabsolute failure=40 pounds (8x) go up
Dips
1xabsolute failure= 3x @ assisted 18 pounds
Awesome wam bam thank u ma'am workout . short quick and to the point . much like a teenager on prom night workout. Felt monster on incline. I have to monitor my shoulder since having issues lately *hence why shorter workouts and more frequent*.
new scheme (cause i have A.D.D. and need things mix'd up)
monday: chest
Tues : Back
Wed: off
Thurs: shoulders
Fri: bi and tri
Sat : off
Sunday: Legs
then start routine again
************Flash forward **************
Chest
Incline bench press
1x15=65 pounds
1x8=90 pounds
1xabsolute failure=130 pounds (4x) go up
Dumbbell Bench press
1x15=30 pounds
1x8=50 pounds
1xabsolute failure=55 pounds (6x) go up
Dumbbell Flys
1x15=25 pounds
1x8=30 pounds
1xabsolute failure=40 pounds (8x) go up
Dips
1xabsolute failure= 3x @ assisted 18 pounds
Awesome wam bam thank u ma'am workout . short quick and to the point . much like a teenager on prom night workout. Felt monster on incline. I have to monitor my shoulder since having issues lately *hence why shorter workouts and more frequent*.
edwitt
Well-known member
newbie2bb
Guest
i thought u might. since test is now kicked in recovery should be great so picking it up a notch!
newbie2bb
Guest
back day
Deadlifts
1x15=135 pounds
1x8=145 pounds
1xabsolute failure=155 pounds (4x) go up ..Holy back pumps
Bentover Barbell rows
1x12=50 pounds
1x8=60 pounds
1xabsolute failure=70 pounds (8x) go up...
Seated Cable Row
1x15=90 pounds
1xabsolute failure=100 pounds (8x) go up
Wide grip Pulldowns
1xabsolute failure=100 pounds (10x) go up
Taurine is needed i ran out and i have to get some on payday friday . oh well such is life . hope everyone is doing well . 45 min cardio day tomorrow
Deadlifts
1x15=135 pounds
1x8=145 pounds
1xabsolute failure=155 pounds (4x) go up ..Holy back pumps
Bentover Barbell rows
1x12=50 pounds
1x8=60 pounds
1xabsolute failure=70 pounds (8x) go up...
Seated Cable Row
1x15=90 pounds
1xabsolute failure=100 pounds (8x) go up
Wide grip Pulldowns
1xabsolute failure=100 pounds (10x) go up
Taurine is needed i ran out and i have to get some on payday friday . oh well such is life . hope everyone is doing well . 45 min cardio day tomorrow
newbie2bb
Guest
toughest day yet
so i tried to do cardio of treadmill 10 incline and 3.5 speed ..failed after 5 minutes shin splints . so decided that i would do bike and intervals 1 min hard then 1 min to 1.5 min medium speed. made 10 minutes more .
so total of 15 min ..thanks shin splints grr..
anyone say hi if reading
so i tried to do cardio of treadmill 10 incline and 3.5 speed ..failed after 5 minutes shin splints . so decided that i would do bike and intervals 1 min hard then 1 min to 1.5 min medium speed. made 10 minutes more .
so total of 15 min ..thanks shin splints grr..
anyone say hi if reading
newbie2bb
Guest
hman85
Well-known member
The incline doesn't help the shin splints. Try warming up more before hand.
newbie2bb
Guest
newbie2bb
Guest
shoulder workout
seated barbell press to the front
1x20=45 pounds
1x8=75 pounds
1xabsolute failure=85 pounds (6x) go up
Barbell shrugs
1x15=80 pounds
1x8=90 pounds
1xabsolute failure=100 pounds (10x) go up
Lateral raises to the front
1x15=10 pounds
1x8=12.5 pounds
1xabsolute failure=15 pounds (8x) go up
All these done as circuit 2x15@20 pounds (go up)
cable internal rotation
standing low pull deltoid raise
standing high pull deltoid raise
feel the burn woot woot . really listened to body so i don't produce another injury and added the circuit for preventive measure as rehab for the shoulder . all in all grand workout .
Tomorrow bi and tri
seated barbell press to the front
1x20=45 pounds
1x8=75 pounds
1xabsolute failure=85 pounds (6x) go up
Barbell shrugs
1x15=80 pounds
1x8=90 pounds
1xabsolute failure=100 pounds (10x) go up
Lateral raises to the front
1x15=10 pounds
1x8=12.5 pounds
1xabsolute failure=15 pounds (8x) go up
All these done as circuit 2x15@20 pounds (go up)
cable internal rotation
standing low pull deltoid raise
standing high pull deltoid raise
feel the burn woot woot . really listened to body so i don't produce another injury and added the circuit for preventive measure as rehab for the shoulder . all in all grand workout .
Tomorrow bi and tri
Coolazice
Active member
Still here...
radiodude
Member
Me too.
newbie2bb
Guest
bi and tri's
Standing barbell curls
1x20=30 pounds
1x8=40 pounds
1xabsolute failure=50 pounds (8x) go up
Preacher curl
1x15=20 pounds
1xabsolute failure=30 pounds (8x) go up
Incline Dumbbell curl
1xabsolute failure=20 pounds (10x) go up
Standing dumbbell extention
1x20=30 pounds
1x8=35 pounds
1xabsolute failure=40 pounds (8x) go up
Tricep pulldown (str8 bar)
1x15=50 pounds
1xabsolute failure=40 pounds (8x) go up
went to another gym cause i was downtown .OMG hated it so bad . was told it was a good gym but really wasnt old skewl and old equipment so i made due but def ending YMCA membership soon .
other than that all is well
Standing barbell curls
1x20=30 pounds
1x8=40 pounds
1xabsolute failure=50 pounds (8x) go up
Preacher curl
1x15=20 pounds
1xabsolute failure=30 pounds (8x) go up
Incline Dumbbell curl
1xabsolute failure=20 pounds (10x) go up
Standing dumbbell extention
1x20=30 pounds
1x8=35 pounds
1xabsolute failure=40 pounds (8x) go up
Tricep pulldown (str8 bar)
1x15=50 pounds
1xabsolute failure=40 pounds (8x) go up
went to another gym cause i was downtown .OMG hated it so bad . was told it was a good gym but really wasnt old skewl and old equipment so i made due but def ending YMCA membership soon .
other than that all is well
newbie2bb
Guest
double workout today woot woot
Legs workouts
Squats (squats was ass to the ground . seriously lower than parallel)
1x20=45 pounds
1x8=85 pounds
1xabsolute failure=135 pounds (5x) Go up
Leg Press
1x15=180 pounds plus sleigh weight (75 pounds)= 255 pounds
1x8=275 pounds
1xabsolute failure=295 pounds (6x) Go up
Leg extention
1xabsolute failure = 100 pounds (10x) go up
Leg curl
1xabsolute failure=80 pounds (10x) go up
Donkey calf raises machine
1x20=230 pounds
1x15=250 pounds
1xabsolute failure =270 pounds
Chest workout
Incline Barbell press
1x15=95 pounds
1x8=105 pounds
1xabsolute failure=125 pounds (6x) Go up
Dumbbell bench press
1x15=45 pounds
1x8=50 pounds
1xabsolute failure=55 pounds (7x) Go up
Dumbbell flys
1x15=40 pounds
1xabsolute failure=45 pounds (4x) stay
Hammer strength dip machine
1xabsolute failure=50 pounds each arms (15x) go up
felt awesome today and even wanted to go on . i was in beast mode .
Legs workouts
Squats (squats was ass to the ground . seriously lower than parallel)
1x20=45 pounds
1x8=85 pounds
1xabsolute failure=135 pounds (5x) Go up
Leg Press
1x15=180 pounds plus sleigh weight (75 pounds)= 255 pounds
1x8=275 pounds
1xabsolute failure=295 pounds (6x) Go up
Leg extention
1xabsolute failure = 100 pounds (10x) go up
Leg curl
1xabsolute failure=80 pounds (10x) go up
Donkey calf raises machine
1x20=230 pounds
1x15=250 pounds
1xabsolute failure =270 pounds
Chest workout
Incline Barbell press
1x15=95 pounds
1x8=105 pounds
1xabsolute failure=125 pounds (6x) Go up
Dumbbell bench press
1x15=45 pounds
1x8=50 pounds
1xabsolute failure=55 pounds (7x) Go up
Dumbbell flys
1x15=40 pounds
1xabsolute failure=45 pounds (4x) stay
Hammer strength dip machine
1xabsolute failure=50 pounds each arms (15x) go up
felt awesome today and even wanted to go on . i was in beast mode .
newbie2bb
Guest
again with the double work out
back day
Deadlifts
1x15=145 pounds
1x8=155 pounds
1xabsolute failure=165 pounds (5x) stay
T-bar rows
1x12=45 pounds
1x8=55 pounds
1xabsolute failure=80 pounds (6x) go up...
Seated Cable Row
1x15=100 pounds
1xabsolute failure=120 pounds (7x) go up
Wide grip Pulldowns
1xabsolute failure=140 pounds (3x) stay
**********************
cardio
15 minutes on the cycle heart rate average 121
**********************
shoulder workout
seated barbell press to the front
1x20=90 pounds (15x)
1x8=95 pounds
1xabsolute failure=100 pounds (3x) stay
Dumbbell shrugs
1x15=50 pounds
1x8=60 pounds
1xabsolute failure=70 pounds (7x) go up
Lateral raises to the front
1x15=10 pounds
hit the Steam sauna afterwards as a cool down for 20 minutes . great workout today not much to say.
Questions
1. i get huge tight back when i do dead lifts and it becomes more recently . added banana's for the potassium . any other recommendations ?
cardio tomorrow since major shin splints when just walking to and from will just do bike for goal is 30 min
back day
Deadlifts
1x15=145 pounds
1x8=155 pounds
1xabsolute failure=165 pounds (5x) stay
T-bar rows
1x12=45 pounds
1x8=55 pounds
1xabsolute failure=80 pounds (6x) go up...
Seated Cable Row
1x15=100 pounds
1xabsolute failure=120 pounds (7x) go up
Wide grip Pulldowns
1xabsolute failure=140 pounds (3x) stay
**********************
cardio
15 minutes on the cycle heart rate average 121
**********************
shoulder workout
seated barbell press to the front
1x20=90 pounds (15x)
1x8=95 pounds
1xabsolute failure=100 pounds (3x) stay
Dumbbell shrugs
1x15=50 pounds
1x8=60 pounds
1xabsolute failure=70 pounds (7x) go up
Lateral raises to the front
1x15=10 pounds
hit the Steam sauna afterwards as a cool down for 20 minutes . great workout today not much to say.
Questions
1. i get huge tight back when i do dead lifts and it becomes more recently . added banana's for the potassium . any other recommendations ?
cardio tomorrow since major shin splints when just walking to and from will just do bike for goal is 30 min
newbie2bb
Guest
bi and tri
Standing barbell curl
1x20=50 pounds
1x8=60 pounds
1xabsolute failure=70 pounds (7x) go up
Preacher curls
1x15=45 pounds
1xabsolute failure=55 pounds (8x) go up...
Incline Dumbbell curl
1xabsolute failure=30 pounds (3x) go up
Overhead tri extention
1x20=50 pounds
1x8=55 pounds
1xabsolute failure=60 pounds (5x) go up
Tricep Pushdown str8 bar
1x15=50 pounds
1xabsolute failure=57.5 pounds (11x) go up
Tricep pushdown with rope
1xabsolute failure=50 pounds (12x) go up
Cardio
machine row 30 minutes 5014 meters . was diffrent but hey its cardio and worked out rotator cuff as well so double win !
Standing barbell curl
1x20=50 pounds
1x8=60 pounds
1xabsolute failure=70 pounds (7x) go up
Preacher curls
1x15=45 pounds
1xabsolute failure=55 pounds (8x) go up...
Incline Dumbbell curl
1xabsolute failure=30 pounds (3x) go up
Overhead tri extention
1x20=50 pounds
1x8=55 pounds
1xabsolute failure=60 pounds (5x) go up
Tricep Pushdown str8 bar
1x15=50 pounds
1xabsolute failure=57.5 pounds (11x) go up
Tricep pushdown with rope
1xabsolute failure=50 pounds (12x) go up
Cardio
machine row 30 minutes 5014 meters . was diffrent but hey its cardio and worked out rotator cuff as well so double win !
newbie2bb
Guest
Chest workout
Incline Barbell press
1x15=100 pounds
1x8=120 pounds
1xabsolute failure=130 pounds (4x) stay
Dumbbell bench press
1x15=50 pounds
1x8=55 pounds
1xabsolute failure=60 pounds (4x) stay
Dumbbell flys
1x15=40 pounds
1xabsolute failure=45 pounds (6x) go up
Hammer strength dip machine
1xabsolute failure=70 pounds each arms (7x) go up
***********
cardio ...treadmill
incline :10
speed : 3.5
heart rate : 133 to 135
Distance: .57 miles
duration : 10 min
Incline Barbell press
1x15=100 pounds
1x8=120 pounds
1xabsolute failure=130 pounds (4x) stay
Dumbbell bench press
1x15=50 pounds
1x8=55 pounds
1xabsolute failure=60 pounds (4x) stay
Dumbbell flys
1x15=40 pounds
1xabsolute failure=45 pounds (6x) go up
Hammer strength dip machine
1xabsolute failure=70 pounds each arms (7x) go up
***********
cardio ...treadmill
incline :10
speed : 3.5
heart rate : 133 to 135
Distance: .57 miles
duration : 10 min
newbie2bb
Guest
Legs workouts
Squats (squats was ass to the ground . seriously lower than parallel)
1x20=120 pounds
1x8=130 pounds
1xabsolute failure=140 pounds (10x) Go up 20 pounds
Leg Press (sleigh weights 75 pounds)
1x15=305
1x8=325 pounds
1xabsolute failure=335 pounds (7x) Go up
Leg extention
1xabsolute failure = 120 pounds (11x) go up
Leg curl
1xabsolute failure=100 pounds (10x) go up
Donkey calf raises machine
1x20=270 pounds
1x15=290 pounds
1xabsolute failure =295 pounds (8x) go up
cardio
5 min on treadmill @ 3.5 speed and incline of 10 .
Squats (squats was ass to the ground . seriously lower than parallel)
1x20=120 pounds
1x8=130 pounds
1xabsolute failure=140 pounds (10x) Go up 20 pounds
Leg Press (sleigh weights 75 pounds)
1x15=305
1x8=325 pounds
1xabsolute failure=335 pounds (7x) Go up
Leg extention
1xabsolute failure = 120 pounds (11x) go up
Leg curl
1xabsolute failure=100 pounds (10x) go up
Donkey calf raises machine
1x20=270 pounds
1x15=290 pounds
1xabsolute failure =295 pounds (8x) go up
cardio
5 min on treadmill @ 3.5 speed and incline of 10 .
newbie2bb
Guest
PM cardio
did the bike ...5 miles took about 20 minutes . for first 15 minutes every min alternated intensity from level 5 to level 8 and the last 5 min did on level 5
however had to stop cause major calf cramp ..should teach me to not do it on leg day lol
did the bike ...5 miles took about 20 minutes . for first 15 minutes every min alternated intensity from level 5 to level 8 and the last 5 min did on level 5
however had to stop cause major calf cramp ..should teach me to not do it on leg day lol
maniac0614
Member
what's your weight now bro and any updates on pics?
newbie2bb
Guest
i am 185 at a 33 waist . i do have pudge on stomach but thats ok cause i will do cardio and get it off . i would rather be a tad over in calories than under . so now i am doing cardio . i will try and get pics soon
maniac0614
Member
damn bro 19 pounds gained. Good s**t.
newbie2bb
Guest
its not all muscle ..but im ok with that will do cardio and eca stack .