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Warrior on a mission...

[TABLE="width: 683"]
[TR]
[TD]Push Press[/TD]
[TD="align: right"]115-115/90/75[/TD]
[/TR]
[TR]
[TD]DB Pull Over[/TD]
[TD="align: right"]70-70/60/50[/TD]
[/TR]
[TR]
[TD]Incline Bench[/TD]
[TD="align: right"]175-175/155/135[/TD]
[/TR]
[TR]
[TD]Reverse Curls[/TD]
[TD="align: right"]50-50/40/30[/TD]
[/TR]
[TR]
[TD]Decline Tri Extensions[/TD]
[TD="align: right"]85-85/75/65[/TD]
[/TR]
[TR]
[TD]Tbar Rows[/TD]
[TD="align: right"]140-140/120/100[/TD]
[/TR]
[TR]
[TD]Leg Ext[/TD]
[TD="align: right"]100-100/85/70[/TD]
[/TR]
[/TABLE]
 
Yah Saturday was a better day and I got a lot of good recovery and rest on the weekend. I did an hour of inerval cardio after the workout and walked home. Slept about 8.5 hours on Saturday night and had a relaxing day yesterday. First time in a long while my legs are not screaming :)
 
DreamWeaver said:
Yah Saturday was a better day and I got a lot of good recovery and rest on the weekend. I did an hour of inerval cardio after the workout and walked home. Slept about 8.5 hours on Saturday night and had a relaxing day yesterday. First time in a long while my legs are not screaming :)
Click to expand...

Sounds like it was a very positive and productive weekend, Doug :)

~Rosie~
 
DreamWeaver said:
I needed that sleep, I wasn't recovering well from my workouts but the rest turned things for me a bit.
Click to expand...

Your body knows when it needs rest and makes sure you get it...eventually...one way or another...

~Rosie~
 
Yep you have to have them every once in a while.
 
I usually catch up on sleep on Saturday nights. Through the week its 5-6 hours for me with having a baby in the house and 6 am workouts...lol
 
RickRock13 said:
I usually catch up on sleep on Saturday nights. Through the week its 5-6 hours for me with having a baby in the house and 6 am workouts...lol
Click to expand...

Yah that's my best day too... I take Sunday off so I get in some extra rest...
 
[TABLE="class: cms_table"]
[TR]
[TD]Decline DB Bench Press[/TD]
[TD="align: right"]85-85/70/60[/TD]
[/TR]
[TR]
[TD]Bent Over DB Row,[/TD]
[TD="align: right"]65-65/55/45[/TD]
[/TR]
[TR]
[TD]Standing Arnold Presses (elbows should point out and back a little at end of movement)[/TD]
[TD="align: right"]37.5-37.5/32.5/27.5[/TD]
[/TR]
[TR]
[TD]DB Hammer Curls[/TD]
[TD="align: right"]52.5-52.5/40/30[/TD]
[/TR]
[TR]
[TD]DB Overhead Triceps Extension[/TD]
[TD="align: right"]70-70/60/50[/TD]
[/TR]
[TR]
[TD]Leg Press[/TD]
[TD="align: right"]490-490/440/390[/TD]
[/TR]
[TR]
[TD]Leg Curls[/TD]
[TD="align: right"]110-110/95/80
[/TD]
[/TR]
[/TABLE]
 
Last night was pretty kickass, tons of pace and strength was good, I am recovered this week more than I was last week. The rest did me some good ...go figure. I thought I would be down a bit on the scale as my jeans (still wearing 32's) were a bit looser but low and behold I was up to 221.5.
 
DreamWeaver said:
Last night was pretty kickass, tons of pace and strength was good, I am recovered this week more than I was last week. The rest did me some good ...go figure. I thought I would be down a bit on the scale as my jeans (still wearing 32's) were a bit looser but low and behold I was up to 221.5.
Click to expand...

That is nice to see the scale up, but be noticeably leaner. Nice job man! :thumbsup:
 
RickRock13 said:
That is nice to see the scale up, but be noticeably leaner. Nice job man! :thumbsup:
Click to expand...

Kick-A$$ Brotha, I agree... "Feed the Muscle/Starve the Fat" the way of the Bodybuilder!
 
ScottyDoc said:
Kick-A$$ Brotha, I agree... "Feed the Muscle/Starve the Fat" the way of the Bodybuilder!
Click to expand...

Yep.....the holy grail we all seek!
 
[TABLE="class: cms_table"]
[TR]
[TD]Lat pulldowns[/TD]
[TD="align: right"]155-155/135/120[/TD]
[/TR]
[TR]
[TD]Flat Bench[/TD]
[TD="align: right"]210-210/190/170[/TD]
[/TR]
[TR]
[TD]L-Lateral Raise[/TD]
[TD="align: right"]37.5-37.5/32.5/30[/TD]
[/TR]
[TR]
[TD]Close Grip Bench[/TD]
[TD="align: right"]190-190/170/150[/TD]
[/TR]
[TR]
[TD]Barbell Curls[/TD]
[TD="align: right"]110-110/90/70[/TD]
[/TR]
[TR]
[TD]Front Squats[/TD]
[TD="align: right"]225-225/200/170[/TD]
[/TR]
[TR]
[TD]Stiff Leg Deads

I worked this as fast and hard as I could...[/TD]
[TD="align: right"]220-220/190/160[/TD]
[/TR]
[/TABLE]
 
Man what a blazing hard workout, I was so spot on but had to fight like a pig to kill this one. I think they heard in the next town...all out fuggin war!!

Front squats were very deep, the reverse hacks did their job and I am much stronger on my lower end...
 
Awesome Work Doug! I am still amazed you are kicking it in 32 waist pants at 221. Pretty awesome. I am sitting at 210 and am in 33-34 but 33 are a little more snug than I would like right now.
 
MrKleen73 said:
Awesome Work Doug! I am still amazed you are kicking it in 32 waist pants at 221. Pretty awesome. I am sitting at 210 and am in 33-34 but 33 are a little more snug than I would like right now.
Click to expand...

Yah it was looking pretty good but this morning I thought the pair I put on was a tad snug, but some of that is cuz my legs are definitely much bigger. My but too from working so low on the reverse hacks... I found a weak spot and made it strong so now all my hamstring exercises are stronger and I can lsolate them more easily...
 
Nice! Yeah one thing that is always nice is putting on 33 and under pants, your legs feel so big because they completely fill the pants up. Nice that you isolated and corrected a weakness too. So I have to ask was the last show still your final show or have you already been contemplating?
 
MrKleen73 said:
Nice! Yeah one thing that is always nice is putting on 33 and under pants, your legs feel so big because they completely fill the pants up. Nice that you isolated and corrected a weakness too. So I have to ask was the last show still your final show or have you already been contemplating?
Click to expand...

I promised the wife and won't go back on that unless she gives me the go ahead. She has put up from a lot from me over the years, I owe her...
 
DreamWeaver said:
Man what a blazing hard workout, I was so spot on but had to fight like a pig to kill this one. I think they heard in the next town...all out fuggin war!!
Click to expand...

Awesome! The battle makes it all worth it, doesn't it, Doug! I need to kick my ass into training this week, bring out that fight! Thank you :)

~Rosie~
 
Rosie Chee Scott said:
Awesome! The battle makes it all worth it, doesn't it, Doug! I need to kick my ass into training this week, bring out that fight! Thank you :)

~Rosie~
Click to expand...

No problem, yah it cures what ails you... I remember racking my front spuats after the second drop and calling the bar a bitch... and people staring at me like I was nuggin futs... let me know I was on point. I think it's my age that shocks them. "What's that crazy old fugger doing to himself" ... kind thing
 
DreamWeaver said:
No problem, yah it cures what ails you... I remember racking my front spuats after the second drop and calling the bar a bitch... and people staring at me like I was nuggin futs... let me know I was on point. I think it's my age that shocks them. "What's that crazy old fugger doing to himself" ... kind thing
Click to expand...

Let them be shocked, Doug - might do them a world of good! :D Cast all thought of age being a limiting factor for anything from their minds!

~Rosie~
 
Rosie Chee Scott said:
Let them be shocked, Doug - might do them a world of good! :D Cast all thought of age being a limiting factor for anything from their minds!

~Rosie~
Click to expand...

Yah I really like the shock effect, when I get really jacked in the summer I will wear tank tops and love the shocked looks I get from people and the occasioal amorous ones from the ladies are a real boost to the ego as well. I just love the feeling....
 
DreamWeaver said:
Yah I really like the shock effect, when I get really jacked in the summer I will wear tank tops and love the shocked looks I get from people and the occasioal amorous ones from the ladies are a real boost to the ego as well. I just love the feeling....
Click to expand...

Its the best feeling in the world IMO. Positive Attention can be the best motivator too! ;)
 
[TABLE="class: cms_table, width: 683"]
[TR]
[TD]Push Press[/TD]
[TD="align: right"]120-120/100/80
[/TD]
[/TR]
[TR]
[TD]DB Pull Over[/TD]
[TD="align: right"]75-75/65/55
[/TD]
[/TR]
[TR]
[TD]Incline Bench[/TD]
[TD="align: right"]180-180/160/140
[/TD]
[/TR]
[TR]
[TD]Reverse Curls[/TD]
[TD="align: right"]60-60/50/40
[/TD]
[/TR]
[TR]
[TD]Decline Tri Extensions[/TD]
[TD="align: right"]90-90/80/70
[/TD]
[/TR]
[TR]
[TD]Tbar Rows[/TD]
[TD="align: right"]150-150/125/100
[/TD]
[/TR]
[TR]
[TD]Leg Ext[/TD]
[TD="align: right"]105-105/90/75
[/TD]
[/TR]
[/TABLE]
 
Man I was very strong, intense, I was getting 10 reps on a lot of my drops and 10 on all of me working sets, it was nuggin futs .. I increased weight an got tons of extra reps.. but man am I paying for it today...time to rest.
 
[TABLE="class: cms_table_cms_table"]
[TR]
[TD]Decline DB Bench Press[/TD]
[TD="align: right"]90-90/75/65[/TD]
[/TR]
[TR]
[TD]Bent Over DB Row,[/TD]
[TD="align: right"]70-70/55/45[/TD]
[/TR]
[TR]
[TD]Standing Arnold Presses (elbows should point out and back a little at end of movement)[/TD]
[TD="align: right"]40-40/32.5/25[/TD]
[/TR]
[TR]
[TD]DB Hammer Curls[/TD]
[TD="align: right"]52.5-52.5/40/30[/TD]
[/TR]
[TR]
[TD]DB Overhead Triceps Extension[/TD]
[TD="align: right"]75-75/65/55[/TD]
[/TR]
[TR]
[TD]Leg Press[/TD]
[TD="align: right"]500-500/450/400[/TD]
[/TR]
[TR]
[TD]Leg Curls[/TD]
[TD="align: right"]120-120/90/60[/TD]
[/TR]
[/TABLE]
 
I was very pleased to get all 10 reps on both sets with the 90 lb db's on decline press but I had a lot to problem breathing. I ran out of N2KTS and Nutra was out of it so I bought Mazimize V2 and the stuff is too heavy on the stomach, can't wait for our new one to come out ... I got good numbers but it was a struggle. I got only 11 on wheel of death, was hoping for more but I just couldn't breathe anymore, the pace was torrid ...

I did 45 minutes cardio after but the intensity was not high...stiill sucking wind :(
 
DreamWeaver said:
I did 45 minutes cardio after but the intensity was not high...stiill sucking wind :(
Click to expand...

High Intensity is really irrelevant with cardio, in my opinion, I believe for fat burning purposes you will burn more keeping your intensity as low as possible while still keeping your heart rate up and high enough to be sweating due to thermogenesis, also less muscle sacrifice this way!!!
 
ScottyDoc said:
High Intensity is really irrelevant with cardio, in my opinion, I believe for fat burning purposes you will burn more keeping your intensity as low as possible while still keeping your heart rate up and high enough to be sweating due to thermogenesis, also less muscle sacrifice this way!!!
Click to expand...

Yah I was fuggin sweating .. man...

I never really worry too much about muscle sacrifice unless I am in already pretty low body fat. I do feell that my longer sessions should be lower though, I just love interval training though. I like to see how much I can take...
 
ScottyDoc said:
High Intensity is really irrelevant with cardio, in my opinion, I believe for fat burning purposes you will burn more keeping your intensity as low as possible while still keeping your heart rate up and high enough to be sweating due to thermogenesis, also less muscle sacrifice this way!!!
Click to expand...

I love high intensity cardio. Its all whatever works for you I guess...but I feel I get a much better fat burn at a shorter, intense session vs a long and lower intense session

For me there is nothing better than cranking out 30 minutes of jogging at 8 MPH on the treadmill :run:
 
RickRock13 said:
I love high intensity cardio. Its all whatever works for you I guess...but I feel I get a much better fat burn at a shorter, intense session vs a long and lower intense session

For me there is nothing better than cranking out 30 minutes of jogging at 8 MPH on the treadmill :run:
Click to expand...

I know both are ok, but I tend to do long high intensity which may not be all that smart.. :(
 
RickRock13 said:
I love high intensity cardio. Its all whatever works for you I guess...but I feel I get a much better fat burn at a shorter, intense session vs a long and lower intense session

For me there is nothing better than cranking out 30 minutes of jogging at 8 MPH on the treadmill :run:
Click to expand...

Rick... not arguing with you, just curious, based on your picture I would assume you have an ectomorph body-type, but again that is just assuming, because I've been that lean and I am far from an ectomorph body-type. I agree that ectomorph body-types should do more sprint style training, high intensity with short duration, while an endomorph such as myself, should do low intensity with high duration! This is my opinion based on research and personal practice, but always open for discussion and healthy debate!
 
ScottyDoc said:
Rick... not arguing with you, just curious, based on your picture I would assume you have an ectomorph body-type, but again that is just assuming, because I've been that lean and I am far from an ectomorph body-type. I agree that ectomorph body-types should do more sprint style training, high intensity with short duration, while an endomorph such as myself, should do low intensity with high duration! This is my opinion based on research and personal practice, but always open for discussion and healthy debate!
Click to expand...

I think you are right about that Scotty, and I pretty much agree with you. I have been ectomorph with a capital E for most of my life, though now that I am quite a bit older than I used to be, my metabolism has slowed quite a bit as i can definitely get fat easier on much less Cal's than I used to, so I'm not so Ecto as before, but I am probably still shifted more to the faster metabolism side than the slower ;)
 
I use both disciplines but, I probably do better with the longer lesser intensive sessions, they're just fuggin boring :(
 
[TABLE="class: cms_table_cms_table"]
[TR]
[TD]Lat pulldowns[/TD]
[TD="align: right"]160-160/140/120
[/TD]
[/TR]
[TR]
[TD]Flat Bench[/TD]
[TD="align: right"]215-215/195/175
[/TD]
[/TR]
[TR]
[TD]L-Lateral Raise[/TD]
[TD="align: right"]40-40/35/30
[/TD]
[/TR]
[TR]
[TD]Close Grip Bench[/TD]
[TD="align: right"]195-195/175/155
[/TD]
[/TR]
[TR]
[TD]Barbell Curls[/TD]
[TD="align: right"]115-115/95/75
[/TD]
[/TR]
[TR]
[TD]Front Squats[/TD]
[TD="align: right"]230-230/200/170
[/TD]
[/TR]
[TR]
[TD]Stiff Leg Deads.
[/TD]
[TD="align: right"]225-225/185/145
[/TD]
[/TR]
[/TABLE]
 
I just fuggin killed all sets of 10 with a minimum of 7 on all my drops... final weigh in for my bulk was 221 which is down a pound but that's ok. People say I still look pretty lean.

Did 1 hour of slower cardio keeping my heart rate right around the max amount for fat burn. I sped it up at the end though...
 
DreamWeaver said:
I use both disciplines but, I probably do better with the longer lesser intensive sessions, they're just fuggin boring :(
Click to expand...


Agreed... Boring with a capital B!!!
 
[TABLE="class: cms_table_cms_table"]
[TR]
[TD]Push Press
[/TD]
[TD="align: right"]125-125/105/85
[/TD]
[/TR]
[TR]
[TD]DB Pull Over
[/TD]
[TD="align: right"]80-80/70/60
[/TD]
[/TR]
[TR]
[TD]Incline Bench
[/TD]
[TD="align: right"]185-175/155/135
[/TD]
[/TR]
[TR]
[TD]Reverse Curls
[/TD]
[TD="align: right"]60-60/50/40
[/TD]
[/TR]
[TR]
[TD]Decline Tri Extensions
[/TD]
[TD="align: right"]95-95/85/75
[/TD]
[/TR]
[TR]
[TD]Tbar Rows
[/TD]
[TD="align: right"]160-160/135/110
[/TD]
[/TR]
[TR]
[TD]Leg Ext
[/TD]
[TD="align: right"]110-110/95/80
[/TD]
[/TR]
[/TABLE]

Went pretty well except for when I did my incline I went too wide and my shoulder gave out, no pain it was just weak. I had to drop the weight a bit.

Body comp is looking a tad better, I am a bit surprised...
 
DreamWeaver said:
Went pretty well except for when I did my incline I went too wide and my shoulder gave out, no pain it was just weak. I had to drop the weight a bit.

Body comp is looking a tad better, I am a bit surprised...
Click to expand...

Hope your shoulder feels better during your next training session, Doug.

Looking leaner is always a GOOD thing :)

~Rosie~
 
Rosie Chee Scott said:
Hope your shoulder feels better during your next training session, Doug.

Looking leaner is always a GOOD thing :)

~Rosie~
Click to expand...


Thanks the shoulder has been a 3 year work in progress and stronger that it has been in a long time. When I went that wide though it just made it put too much strain in the injured area. I will just adjust the grip for next time.

Yah I have planned my weight and compostion carefully but was a bit surprised that I am looking as lean as I am. Yep a good thing, I will start leaning out more seriously in a few weeks, just giving gains a chance to sink in ...
 
DreamWeaver said:
Thanks the shoulder has been a 3 year work in progress and stronger that it has been in a long time. When I went that wide though it just made it put too much strain in the injured area. I will just adjust the grip for next time.

Yah I have planned my weight and compostion carefully but was a bit surprised that I am looking as lean as I am. Yep a good thing, I will start leaning out more seriously in a few weeks, just giving gains a chance to sink in ...
Click to expand...

Your Killing it Doug, I need to get my butt in gear and start getting more rigid with my diet, start a LOG with measurements, etc. to hold myself accountable and Rip down for SUMMER!!!
 
ScottyDoc said:
Your Killing it Doug, I need to get my butt in gear and start getting more rigid with my diet, start a LOG with measurements, etc. to hold myself accountable and Rip down for SUMMER!!!
Click to expand...

Yah mine really isn't that rigid but thie dieting style is very forgiving. I cut out the protein balls and will recomp then tighten up for 8 weeks when I start to try and lose a bit more. I should be starting the big run at around 8% so the plan is in place. Small changes over time works better for me.
 
DreamWeaver said:
Yah mine really isn't that rigid but thie dieting style is very forgiving. I cut out the protein balls and will recomp then tighten up for 8 weeks when I start to try and lose a bit more. I should be starting the big run at around 8% so the plan is in place. Small changes over time works better for me.
Click to expand...

That is a solid plan Doug. Where would you estimate your bodyfat at right now?
 
RickRock13 said:
That is a solid plan Doug. Where would you estimate your bodyfat at right now?
Click to expand...


Between 10 and 12 hard to do my own without pics then I have to wait a month to clear that first impression out of my head... I am great a estimating everybody else but shyte at myself. I know if I get between 203 and 205 though I will be around 6% or so. That is based on what I will be doing to get there.
 
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