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PostPosted: Mon Jun 23, 2008 8:15 pm 
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6/23/08

Smith Squat/Leg Press superset

135x12x1 -/- 225x12x1
185x10x2 -/- 275x10x2
205x8x1 -/- 320x10x1

Leg Curls

80x15x1
100x12x1
130x10x2

Leg Extensions

100x15x1
140x12x2
200x10x1

Calf Raises -moo-

--Sitting

90x30x2
110x30x1

-- Standing

120x30x2
160x30x1

Ran half a mile, to loosen up, then HIIT for 20 minutes on the eliptical, should've gone 22, but i was helping a friend along and I was trying to exercise along with him. He's rehabbing well, major issues are usually when he uses his core abs/obliques to stabilize himself sitting up or laying back on a bench. Mostly soreness.


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PostPosted: Tue Jun 24, 2008 12:43 am 
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brook011 wrote:
http://i262.photobucket.com/albums/ii102/rbrooks656/5-13-2008-chestpictures.jpg

Almost forgot, to keep myself in check of where im at and all. If youre wondering whats going on with my stomach, I had a double strangulated hernia and had emergency surgery done when i was 18 months old. Don't remember it obviously, but any fat on my stomach sits on it. Other than that, I hope to update this once a month.

oh and i didnt post anything else, because well, this is what im focused on. minimizing that scar really, and just cutting the fat :)


Updated pictures June 24, 2008. 6 weeks of progress.

http://i262.photobucket.com/albums/ii10 ... ne24-1.jpg

http://i262.photobucket.com/albums/ii10 ... ne24-2.jpg


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PostPosted: Tue Jun 24, 2008 11:12 pm 
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Cardio day -- 6/24/08


Barbell Exercise

Started off with - Bicep Curl/Reverse Curl/Upright Row/Military Press -- I do all of these in a row, and the reps on the first one dictate the whole set of workouts. Low weight stuff, I wanted to do something different that didn't exhaust my muscles like a real lift day.

12 reps x 3 sets
10 reps x 1 set
8 reps x 1 set


Then -- Bicep Curl/Reverse Curls - low weights again

15lbs x 12 reps x 4 sets
15lbs x 10 reps x 1 set

Went onto this kind of modified Hang Clean. The bar was soo light at 45lbs that I would bring it from my quads up to my shoulders, and then military press the bar over my head and back down again. This was a rep for this exercise.

12 reps x 3 sets x 45lbs
10 reps x 2 sets x 55lbs


Went on to work out the core with some what I call teapots/oblique extensions with dumbbells.

15lbs x 12 reps x 1 set
25lbs x 12 reps x 1 set
40lbs x 12 reps x 1 set

Leg Raises

30 x 2 sets
20 x 1 set

Weighted Crunch

100lbs x 30 reps x 3 sets

HIIT on the eliptical @ 22 mins to finish it off, 60 secs per bout.
Everything I did today built up alot of acid/burn and all of my sets were back to back, to keep heartrate up. Felt good, and shouldn't leave me sore to go back to my heavy day tomorrow. I also started taking a cortisol blocker along with fat burner, a 7-oxo topical. As soon as my creatine cycle is done, im going to go back onto an ECA stack for two weeks.


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PostPosted: Thu Jun 26, 2008 2:08 pm 
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6/25/08

Bench - Flat Bench -- again, trying to arch my lower back into this, trying to get the form good.

135 x 15 x 1
195 x 3 x 1 -- felt wobbly, dropped weight down
185 x 4 x 1 -- same deal, was trying to get to 5
175 x 5 x 3 -- felt good, no slowing in pace or unbalanced'ness

Hammer Press - Incline

90 x 15 x 1
180 x 12 x 2
230 x 6 x 1
230 x 5 x 1

Military Press - Olympic Barbell

45 x 12 x 1
65 x 10 x 1
85 x 8 x 1
95 x 6 x 2 -- my shoulders were exhausting and this was turning into more of a push press using my momentum to get it up.

Upright Rows - Olympic Barbell

45 x 12 x 1
65 x 12 x 1
95 x 8 x 2

Shoulder Raises - Front

10lbs x 12 x 2
15lbs x 10 x 1
25lbs x 8 x 1

Shoulder Raises - Side

10lbs x 10 x 2
15lbs x 8 x 2 --tops are definitely weaker than front, gotta work on that.

HIIT - Eliptical 22 mins @ 60 secs per.

Was kinda disappointed about my bench, it feels like im backtracking with this form change, I'm hoping it turns around soon.


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PostPosted: Thu Jun 26, 2008 8:39 pm 
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6/26/08

Deadlift

135 x 15 x 1
185 x 12 x 1
225 x 10 x 1
285 x 5 x 1
295 x 5 x 1
315 x 4 x 1 -- started shaking and form was busting on the last rep, got it up, but i didnt want to risk form for a very small gain in another rep.

Cable Pulldowns

50 x 15 x 1
125 x 10 x 1
150 x 5 x 2
162.5 x 5 x 2
175 x 4 x 1

Dumbbell Row

40 x 12 x 1
70 x 10 x 1
90 x 5 x 2
105 x 5 x 2

Barbell Curl

45 x 15 x 1
65 x 12 x 1
85 x 8 x 2 -- elbow was a bit aggrovated so I stopped here.

HIIT - 23 minutes @ 60 secs per bout, eliptical again.

New max for me on deadlift. Should put my 1 rep over 340 now.


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PostPosted: Fri Jun 27, 2008 7:25 pm 
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6/27/08

Squat

Barbell -

135 x 10 x 1
185 x 8 x 1

Smith Squat

135 x 10 x 1
225 x 6 x 2
245 x 5 x 1

Leg Press

90 x 15 x 1
180 x 10 x 2
270 x 6 x 2

Leg Curls

100 x 10 x 1
150 x 6 x 1
170 x 6 x 1
180 x 5 x 2

Leg Extension

100 x 10 x 1
150 x 10 x 1
175 x 8 x 1
200 x 6 x 1
220 x 6 x 1

Calf Raise - Seated

110 x 30 x 2
130 x 30 x 1

-- Standing

120 x 30 x 1
180 x 30 x 2

Felt a bit out of it today, and rightfully so, went out last nite annnd that definitely affected performance. I'm going to take two days off and come back monday refreshed. I need the rest for sure.


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PostPosted: Mon Jun 30, 2008 9:25 pm 
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6/30/08 back from a weekend of rest :)

Flat Bench - High Rep

135 x 15 x 1
175 x 10 x 2
175 x 4 x 1 --was going to go for 3 sets of 10 but failed here :(
135 x 12 x 1

Decline Bench

135 x 12 x 1
155 x 10 x 2
135 x 12 x 1

Flat Bench Flys

20 x 12 x 1
40 x 10 x 1
55 x 6 x 1 -- dont know why i was incrementally jumping soo much, my arms were soo tight and there was this mirror in front of me so i got all mentally tough hah

Tricep Press

140 x 10 x 2
160 x 8 x 1

Tricep Rope Pulldown

50 x 10 x 2
60 x 8 x 1

Tricep Extension

15 x 10 x 2
20 x 8 x 1

HIIT - 22 mins @ 60 secs per bout.

Note: This is my first real week of workout with my carbs cut to ... well today maybe 65g total? I have to track it better, but the only thing that had me going was some caffeine in the preworkout drink I have. I noticed even after a few days of doing this that my arms didnt look nearly as bloated... I don't know, could be in my head. I'll keep track on the scale. :) Need to order a caliper and some sort of tape.


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PostPosted: Tue Jul 01, 2008 9:16 pm 
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7/1/08

Deadlift

135 x 12 x 1
205 x 10 x 1
225 x 5 x 2 -- man my grips weak, 5 was a struggle without my wraps.

Cable Row

100 x 12 x 1
125 x 10 x 2
137.5 x 10 x 1

Bent Smith Row

95 x 12 x 1
135 x 10 x 1
155 x 10 x 1
185 x 8 x 1

Cable Pulldowns

100 x 12 x 1
125 x 10 x 2

Barbell Curls

45 x 12 x 1
65 x 10 x 1
85 x 8 x 1

Dumbbell Hammer Curls

20 x 12 x 1
35 x 10 x 1
45 x 10 x 1


HIIT - 22mins @ 60 secs per on elliptical machine. Working out sucked, I miss carbs, cutting and lifting sucks. that is all. ate two pan fried fresh fish fillets in olive oil with frozen asparagus mix along with spinach and tuna salad. don't think ive ever eaten that fast ever.


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PostPosted: Wed Jul 02, 2008 11:53 am 
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Day 5 of limiting carbs to breakfast and post workout, I went from 206.5 to 199.5 .. I don't think its all fat, theres no way its all fat. I'm taking in about 2600 calories per day, 280ish grams of protein per day and maybe 150g of fats + multi + 6g fish oils in two doses with meals. I think I'm going to introduce more carbs today, just limit them to a certain time at night. I have been doing cardio after lifting and both lift days have been weak, like lifting on empty.


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PostPosted: Wed Jul 02, 2008 10:27 pm 
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Smith Squat

135 x 12 x 2 -- first set was hell, i really need to work out a stretch, i felt like my joints were creaking hehe.
185 x 10 x 2
225 x 8 x 1

Hack Squat - Barbell

135 x 10 x 2
185 x 8 x 1
205 x 5 x 1

Overhead Press - moved shoulders to leg days.

45 x 12 x 1
65 x 10 x 1
85 x 10 x 1
105 x 6 x 1

Barbell Pullups

65 x 10 x 1
85 x 10 x 1
105 x 8 x 1

Front Dumbbell Raises

15 x 10 x 2
20 x 10 x 1

Side Dumbbell Raises

10 x 10 x 1
15 x 8 x 2 --still weaker on top than in front/back

Reverse Flys

80 x 10 x 1
100 x 10 x 2

Glute Kickbacks

60 x 10 x 2
80 x 10 x 1

Leg Curl

100 x 10 x 1
120 x 10 x 1
140 x 10 x 1

Seated Calf Raises

120 x 30 x 2
140 x 30 x 1

Standing Calf Raises

120 x 30 x 1
140 x 30 x 1
160 x 30 x 1

Cardio was really me biking all over, probably about 6 miles worth of biking. Nothing special, but god did it suck biking out of there after being done.


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PostPosted: Sun Jul 06, 2008 12:51 am 
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7/5/08

bench - flat

135 x 15 x 1
175 x 6 x 1
185 x 5 x 1
190 x 4 x 1 --really weird, i don't feel like my strength is progressing. i thought this would've been easier.
175 x 6 x 1
155 x 10 x 1
135 x 12 x 1

--Note: too many sets. i shouldn't let myself get carried away in sets.. sometimes I don't pay enough attention to how much I've done, especially with benching

flys - flat

45 x 12 x 1
50 x 10 x 1
55 x 8 x 1

bench - decline smith

135 x 10 x 1
155 x 6 x 1
185 x 4 x 1 - exhausted at this point, should have let myself do less flat benching and more of this. really should focus harder on my regiment.

tricep press

140 x 12 x 1
200 x 10 x 2
200 x 6 x 1

tricep pull - cable

40 x 12 x 1
55 x 10 x 1
65 x 8 x 1

tricep extension - dumbbell

20 x 10 x 2
30 x 4 x 1 - failed pretty hard here, triceps were pretty burnt at this point.
15 x 20 x 1 -just a final stretch here to kill them. triceps felt well worked.

hiit for 200cals. had to work so it was a fast day in the gym, like 40 minutes lifting, 15 minutes cardio. ate the other steak tonight hah... im fairly sure those things are like easily 1000cals minimum. eh well. ate em with a heap of baby spinach and some olive oil. feel satisfied eating for once, after that week of low to no carb. only weird thing was such a large meal, being used to small quick meals now.


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PostPosted: Sun Jul 06, 2008 12:15 pm 
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7/6/08

Deadlift - strength day

135 x 12 x 1
225 x 10 x 1
295 x 5 x 1
315 x 5 x 1
325 x 3 x 1
285 x 5 x 2


Cable Row

100 x 12 x 1
125 x 10 x 1
150 x 10 x 1

Cable Pulldown - Wide Grip

100 x 10 x 1
125 x 10 x 2

Dumbbell Row

40 x 12 x 1
60 x 10 x 1
75 x 8 x 1

Barbell Curl

45 x 12 x 1
65 x 10 x 1
75 x 10 x 2

Prone Incline Curl

25 x 10 x 2
30 x 10 x 1 - inner tendon on my elbow was sore doing this.

No cardio today at the gym, biked about 6 miles today since its 70 and sunny :)


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PostPosted: Tue Jul 08, 2008 12:38 pm 
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6/8/08 - Legwork

Leg Press

4 plates x 10 x 2
6 plates x 8 x 2 - focused on bringing the sled as far down as possible without curving my knees inward/outward.

Squat Press

180 x 10 x 2
270 x 8 x 2

Dumbbell Squat

40 x 10 x 2
65 x 8 x 2

Standing Smith Calf Raise -- damn squat cages were being used the whole time i was there, had to use smith for these.

135 x 30 x 1
205 x 30 x 2

Seated Calf Raise

90 x 30 x 1
110 x 30 x 1
130 x 30 x 1

Arnold Press

25 x 12 x 1
35 x 10 x 1
50 x 10 x 1 -- wow, haven't done these in a LONG time, and I was way stronger than I used to be on these.

Upright Shoulder Row

45 x 12 x 1
65 x 10 x 1
95 x 8 x 2 -- form was breaking here, kinda cheated em a bit but I think I wasn't doing any harm "arching back or anything", really beat the crap out of the top of the shoulders

Front Raise

15 x 10 x 2
25 x 8 x 1

Side Raise

15 x 10 x 3 --- these things are still weak as hell

Reverse Fly

60 x 12 x 1
100 x 10 x 1
120 x 8 x 2

Leg Raises -- actually did these in between side raises and reverse fly, machine was in use

30/30/25

Weighted Ab Crunches

100 x 30 x 1
125 x 30 x 1
162.5 x 30 x 1

HIIT - 18 minutes, usually would not do this on leg day, but had some extra energy, pushed out about 230 cals worth of work.


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PostPosted: Wed Jul 09, 2008 12:55 am 
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bench - flat

135 x 12 x 1
175 x 8 x 2
205 x 1 x 1
225 x 0 - failed again, and i think I pulled my pectoral. cramped pretty bad, but went away after a bit

bench - inclined dumbbell

35 x 12 x 1
45 x 10 x 1
55 x 10 x 1

flys - flat

20 x 12 x 1
35 x 10 x 2
45 x 10 x 1

dumbbell pullover

45 x 10 x 1
55 x 10 x 1
65 x 10 x 1

tricep press

140 x 10 x 1
200 x 10 x 2

cable pulldown

50 x 10 x 1
65 x 10 x 1
75 x 8 x 2

dumbbell extensions - triceps

15 x 10 x 1
20 x 8 x 1
30 x 8 x 1 on right side, x 4 on left side, so I proceeded to do 20 x 8 on the left side to compensate. I didn't think I was going to fail that badly on it.


18 mins hiit cardio

Pec feels okay, just a little sore right on the ribcage but only when I flex. I'm going to ICE it and take some stuff to make sure it doesn't get worse. I should've stopped when it initially happened just to be preventative, and not just rolled with it when it stopped hurting.


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PostPosted: Fri Jul 11, 2008 1:43 am 
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7/10/08

Chinups - warmup

5/5 -- still hurts my tendonitis


Barbell Rows - didn't use the smith this time, man these felt great.

95 x 12 x 1
135 x 10 x 2
155 x 8 x 1

Stiff legged deadlifts

115 x 10 x 2
135 x 10 x 1 -- hamstrings aren't properly polished to do these, so I kept the weight low, theyre going to hurt tomorrow

Cable Rows

100 x 12 x 1
150 x 10 x 2
175 x 8 x 1

Cable pulldowns - behind neck wide gripped

100 x 10 x 2
125 x 8 x 2

Dumbbell Rows

75 x 10 x 1
90 x 10 x 1
100 x 8 x 1 - haha felt great moving a 100lb dumbbell around

Barbell Curls

45 x 12 x 1
75 x 10 x 2
115 x 1 x 8 --- did something different to cheat the weight up a bit. I was doing a bit of a push press move "with my legs" to move the weight. kept my back straight, it was a bit of an idea when I was thinking about my sticking point. came to a rest on every rep. felt really damn good doing these.

Dumbbell Prone Preachers

25 x 10 x 3

Hammer Curls

35 x 10 x 1
45 x 10 x 1 -- avoiding hurting my tendon again.

no cardio besides biking about 5 1/2 miles around. i felt like a beast lifting today :) the rows felt great, my arms were looking good, have several veins going up them now on the bicep, really good workout. and another thing I noticed that I never did before, was lifting up to reach for chinups, I have a wingspan under my arms.. like a bulk on my back now. I've really started to develop it.


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