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  #501  
Old 05-03-2004, 04:30 PM
CheezitMan22 CheezitMan22 is offline
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Join Date: Jan 2003
Posts: 7,411
Default Re: Measurements

****it IK, i expect to see more size gains outta you, not just strength. I think you should eat more than you ever have eaten, and get at least 1 gram of protein per lb in your body...DO IT. Or get a weight gainer.

Your prob. is not fascia stretching...
  #502  
Old 05-04-2004, 05:06 PM
IronKnuckle IronKnuckle is offline
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Join Date: May 2003
Location: The pullup bar
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Default Chest

DB bench
75x5
75x5
60x6
60x6

Decline DB bench
55x10
55x10
55x10

Cable rows
85x12
100x10
100x10
115x8

One arm DB press SS one arm DB row(one set= both arms total of 8 sets)
55x8 SS 55x8
55x8 SS 55x8
55x8 SS 55x8
55x8 SS 55x8

Decline flys
30x10
30x10
__________________
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"Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus
Workout Design I (split)
Workout Design II
  #503  
Old 05-04-2004, 05:10 PM
IronKnuckle IronKnuckle is offline
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Location: The pullup bar
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Default Re: Measurements

[ QUOTE ]
****it IK, i expect to see more size gains outta you, not just strength. I think you should eat more than you ever have eaten, and get at least 1 gram of protein per lb in your body...DO IT. Or get a weight gainer.

Your prob. is not fascia stretching...

[/ QUOTE ]
As usual, when you least expect it, heen is probably right. IT SHALL BE DONE! I have made improvements since last time I posted my diet but I guess it wasn't enough.

I haven't been counting cals lately but I did get my diet up to the 3000 level. And I'm going to take whey (with oatmeal- the weight gainer shake) every day instead of only my PWO. That should up my protien considerably.
__________________
"You will never have THIS day again"
Power with Discipline, Strength with Honor
"Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus
Workout Design I (split)
Workout Design II
  #504  
Old 05-07-2004, 12:34 AM
IronKnuckle IronKnuckle is offline
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Heavyweight
 
Join Date: May 2003
Location: The pullup bar
Posts: 2,755
Default Bi/tri

DB curls
40x8
40x8
40x6(drop)35x4

WG Cable curls
40x6
40x6
40x6

Preacher curls
65x10
65x8
(WG)55x10
(CG)55x8
(WG)55x8

Excercise of the weeksame weight on all but the pushups)
OS ext SS skulls SS CG bench SS diamond pushups
55x10 SS x10 SS x12 SS x4
(round 2)
55x8 SS x10 SS x10 SS x3

Cable kickbacks
30x8
30x8

V-bar pushdowns
60x10
60x10
60x10(drop)50x6(drop)40x6(drop)30x8

(round 3&4 with excercise of the week)
OS ext SS skulls SS CG bench SS diamond pushups
45x8 SS x10 SS x12 SS x3
45x8 SS x8 SS x8 SS x2

Standing curls SS skulls
45x10 SS 45x10
45x10 SS 45x8
45x10 SS 45x8

DB curls
25x12
__________________
"You will never have THIS day again"
Power with Discipline, Strength with Honor
"Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus
Workout Design I (split)
Workout Design II
  #505  
Old 05-07-2004, 01:53 PM
IronKnuckle IronKnuckle is offline
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Join Date: May 2003
Location: The pullup bar
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Default Kind of fun:

http:///www.hotornot.com/r/?eid=OSOZE8K&key=PEX
__________________
"You will never have THIS day again"
Power with Discipline, Strength with Honor
"Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus
Workout Design I (split)
Workout Design II
  #506  
Old 05-08-2004, 09:30 PM
IronKnuckle IronKnuckle is offline
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Join Date: May 2003
Location: The pullup bar
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Default Split Consolidations

I decided to back off on the number of days I'm working out. I'm having a logistical nightmare working out my routine.

Mon-Chest/Back/Abs
Tues-x
Wed-Bi/Tri
Thurs-x
Fri-Shoulders/Lats
Sat-Legs
Sun-X

Effective as of mon.
If you see any problems, let me know!
__________________
"You will never have THIS day again"
Power with Discipline, Strength with Honor
"Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus
Workout Design I (split)
Workout Design II
  #507  
Old 05-11-2004, 12:24 AM
IronKnuckle IronKnuckle is offline
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Join Date: May 2003
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Default Chest/back/abs

Looks like I overfilled this workout day. Today's workout was quite honestly a disgrace. I don't even want to write it out! I'm moving abs back with legs.
My wieghts suffered immensely today and I don't know why. I just felt weak!
I'm going to take some days light till next week when I'll do my Bi/Tri riot bomb, then abs/back, quads/hamms, and delts and lats. Then I'm off carbonation (and caffine) and back on cardio. (1 day a week- my mountain trail course)
__________________
"You will never have THIS day again"
Power with Discipline, Strength with Honor
"Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus
Workout Design I (split)
Workout Design II
  #508  
Old 05-13-2004, 10:22 PM
IronKnuckle IronKnuckle is offline
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Heavyweight
 
Join Date: May 2003
Location: The pullup bar
Posts: 2,755
Default Bi/Tri

took my uncle to the gym today:

db curl
30x12
40x8
40x8
40x6

Rope curls
85x12
85x10
85x10 (drop)70x5(drop)55x4(drop)40x10

preacher curls
75x8 +3 negatives
75x6 +4 negatives
65x8 +4 negatives

Cable kickbacks
40x12
40x12

Skulls SS cali press
65x8 SS 65x8
65x8 SS 65x8
65x8 SS 65x8

Skulls SS Wide grip curls
55x8 SS 55x8
55x8 SS 55x8
45x10 SS 45x10

Animal curls
100x8
100x8
100x8
100x6
__________________
"You will never have THIS day again"
Power with Discipline, Strength with Honor
"Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus
Workout Design I (split)
Workout Design II
  #509  
Old 05-19-2004, 10:26 PM
IronKnuckle IronKnuckle is offline
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Heavyweight
 
Join Date: May 2003
Location: The pullup bar
Posts: 2,755
Default Re: Bi/Tri

I forgot to write down some workouts last week. sorry [img]/forum/images/graemlins/blush.gif[/img]

Bi/tri this week:
db curls
25x10
40x8
40x8
45x4
40x6

olympic bar curls
85x8
75x8
65x6
Reverse grip olympic bar curls
45x12
45x8

preacher curls
65x8
75x6
65x6

rope curls
85x10
85x10
85x10

cali press
75x8
75x8
65x8
Cali press SS Skulls
35x10 SS 35x8
35x10 SS 35x8
35x8 SS 35x10 (rp +2)

overhead rope extensions
55x12
55x12

pushdowns SS animal curls
100x10 SS 100x10
85x10 Ss 85x10

animal curls SS pushdowns (dropset superset- yes, i AM now that insane!)
100x8 SS 100x8
(drop)
85x8 SS 85x6
(drop)
70x6 SS 70x6
(drop)
55x4 SS 55x5
__________________
"You will never have THIS day again"
Power with Discipline, Strength with Honor
"Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus
Workout Design I (split)
Workout Design II
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