Defatizationishing

[Commander]

Originally Posted by SkaterBro

Breakfast: Today I ate Kashi cereal with lots of milk.
Lunch: 5 Cups of skim milk.
Dinner: Hamburger and frys.

Yeh I know it's crappy and it will change, once I get the resources.

You don't need resources to eat well. It is cheap to eat tuna, whey, milk, eggs, and oats. Beef and chicken are pretty cheap to if you get a good sale.

[SkaterBro]

Friday 8/14/09: LEGS & SHOULDERS
215Lbs

Circuit (4 times; 2m rest between each circuit)

1. Deadlift 130Lbs/12
2. Lying Rear Raises 10Lbs/10
3. Lunges 20Lbs/12
4. Front Raises 12Lbs/12
5. Leg Curls 160Lbs/12
6. Side Raises 12Lbs/12
7. Leg Extensions 160Lbs/12
8. Machine Military Press 40Lbs/12
9. Leg Presses 232Lbs/12
10. Rear Shoulder Rotations 8Lbs/12
*REST 2M*
1. 140Lbs/10
2. 12Lbs/10
3. 25Lbs/10
4. 15Lbs/10
5. 175Lbs/10
6. 15Lbs/10
7. 160Lbs/10
8. 45Lbs/10
9. 232Lbs/10
10. 10Lbs/10
*REST 2M*
1. 150Lbs/10
2. 15Lbs/12
3. 30Lbs/12
4. 20Lbs/10
5. 175Lbs/12
6. 15Lbs/10
7. 175Lbs/8
8. 50Lbs/12
9. 232Lbs/10
10. 12Lbs/9
*CALVES 1:55m 106reps*
1. 160Lbs/7
2. 20Lbs/5
3. 35Lbs/6
4. 25Lbs/8
5. 190Lbs/10
6. 20Lbs/5
7. 190Lbs/8
8. 60Lbs/10
9. 232Lbs/8
10. 15Lbs/7

67m 495Lbs/m -CALVES

[SkaterBro]

Well Legs and Shoulders went well, hope this keeps up. Instead of doing heavy weights first I went light. I figured out that my Lbs/m went up even if I used the same parameters as last week. Granted things like Leg Press went up because I figured out the zone I should be working in. Shoulder didn't hurt. All in all great workout. *Didn't do ABS because they still ached probably should've since I have the weekend off.

[SkaterBro]

Monday 8/17/09: CHEST & BACK
215

Circuit (4 times; 2m rest between each circuit)

1. Machine Bench Press 70Lbs/15
2. Machine Rows 90Lbs/15
3. Incline Dumbell Press 20Lbs/15
4. Lat Pulldown 90Lbs/15
5. Flat Bench Flys 15Lbs/15
6. Rear Laterals 10Lbs/15
7. Incline Flys 15Lbs/15
8. Wide Grip Lat Pulldown 90Lbs/15
9. Pec Dec 90Lbs/15
10. 1 Arm Rows 35Lbs/15
*REST 2M*
1. 90Lbs/12
2. 100Lbs/12
3. 25Lbs/12
4. 110Lbs/12
5. 20Lbs/12
6. 12Lbs/12
7. 12Lbs/8
8. 100Lbs/10
9. 110Lbs/12
10. 40Lbs/12
*Weighted ABS 1:25m 36Reps*
1. 110Lbs/9
2. 110Lbs/10
3. 30Lbs/9
4. 120Lbs/10
5. 25Lbs/10
6. 15Lbs/10
7. 25Lbs/5
8. 110Lbs/5
9. 110Lbs/10
10. 50Lbs/10
*CALVES 2m 120reps*
1. 130Lbs/5
2. 130Lbs/7
3. 35Lbs/9
4. 140Lbs/7
5. 30Lbs/5
6. 15Lbs/7
7. 20Lbs/9
8. 100Lbs/9
9. 130Lbs/5
10. 55Lbs/7

69m 385Lbs/m -ABS&CALVES Used better form.

[SkaterBro]

Shoulders didn't hurt with proper form, higher reps were due to proper form, upper back hurts from Machine Hack Squats, think I'm gonna go with regular hack squats.

[SkaterBro]

It sucks I know, It will soon change.

[SkaterBro]

Wednesday 8/19/09: ARMS


Circuit (4 times; 2m rest between each circuit)

1. Hammer Curls 30Lbs/12
2. Tricep Pulldowns (on lat machine) 70Lbs/10
3. Incline Curls 20Lbs/12
4. Overhead Tricep Press 35Lbs/12
5. Forearms 35bs/12
*REST 2M*
1. 30Lbs/10
2. 60Lbs/10
3. 25Lbs/10
4. 40Lbs/10
5. 40Lbs/10
*REST 2M*
1. 35Lbs/8
2. 70Lbs/8
3. 25Lbs/7
4. 45Lbs/8
5. 50Lbs/10
*WEIGHTED ABS 1:46m 36reps *
1. 40Lbs/5
2. 80Lbs/5
3. 30Lbs/5
4. 50Lbs/7
5. 60Lbs/8

270Lbs/m -ABS

[SkaterBro]

Friday 8/21/09: LEGS & SHOULDERS
214Lbs Just a little dehydrated.

Circuit (4 times; 2m rest between each circuit)

1. HAMSTRING stretch 30sec (workin on form)#
2. Lying Rear Raises 10Lbs/12
3. Lunges 20Lbs/12
4. Front Raises 12Lbs/12
5. Leg Curls 160Lbs/12
6. Side Raises 12Lbs/12
7. Leg Extensions 160Lbs/12
8. Machine Military Press 40Lbs/12
9. HAMSTRING stretch 30sec#
10. Rear Shoulder Rotations 12Lbs/12
*CALVES 2m 119reps*
1. #
2. 12Lbs/10
3. 25Lbs/10
4. 15Lbs/10
5. 175Lbs/12
6. 15Lbs/10
7. 160Lbs/10
8. 45Lbs/10
9. #
10. 12Lbs/10
*WEIGHTED ABS 1:20m 37reps*
1. #
2. 15Lbs/12
3. 30Lbs/12
4. 20Lbs/8 (better form)
5. 175Lbs/12
6. 15Lbs/11
7. 175Lbs/10
8. 50Lbs/10
9. #
10. 12Lbs/11
*REST 2M*
1. #
2. 20Lbs/5 (bad form)
3. 35Lbs/12 (bad form)
4. 15Lbs/9 (good form)
5. 190Lbs/10
6. 20Lbs/6 (good form)
7. 190Lbs/9
8. 60Lbs/6 (good form)
9. #
10. 15Lbs/7

56m 362Lbs/m -CALVES&ABS but compared last week -DL&LP & was 290Lbs/m

[SkaterBro]

So I'm gonna make sure I do proper form, don't want those escalating into a full blown blowout. On the other hand shoulders feel way better!

[SkaterBro]

Bench Press 85/15 105/12 125/8 145/4 Man I'm WEAK!!!!
2nd Hole from the top Incline Press 55/7 65/2 55/6 50/6
Lat Pull Down 109/6 210/1 170/5(arched back at end) Pullup to Chest 6
Leg Curl 175/15 190/8 205/3 205/4 Hams on FIRE!! Probably due to stretching alot lately.
Machine Military Press(Elbows Back{40/15 45/12]) 50/11 60/8