BZ's Offseason Log to 2012 - Page 9 - ABCbodybuilding

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  #81  
Old 08-11-2010, 10:31 AM
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Join Date: Jun 2010
Location: Central IL.
Posts: 78
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Date: 8-10-10

Training: Cardio & Calves

15 intervals (15 sec)- Arc trainer
Levels: 40-45/ 50-55/ 75-85
Recovery: 60 sec

Static stretching
Foam roll

Donkey calf
60 x 4 x 8-10

Nutrition:
Pro- 212
Cho- 399
Fat- 68

Weight: 162.0- 162.5

Notes: I had planned on dominating the step mill tonight, but both step mills were being used. So, I decided to use a different machine tonight, the arc trainer. It kind of represents an elliptical in a high knees motion, if that makes sense. It's definitely a good one for the quads, hams, and glutes! Lower body was still slightly sore, but nothing too bad to affect my HIIT tonight. Tomorrow will be a rest day. Thursday will be upper body....shooting for some PR's! Let's do this!
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TEAM NORTON

"Why give up....Why give in?
It's not enough...It never is
So, I will go on UNTIL THE END!"
-Breaking Benjamin
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  #82  
Old 08-12-2010, 10:30 AM
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bzehr bzehr is offline
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Join Date: Jun 2010
Location: Central IL.
Posts: 78
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Date: 8-11-10

Training: Rest day


Nutrition:
Pro- 215
Cho- 359
Fat- 69

Weight: 161.0- 161.5

Notes: Nothing new today, another enjoyable rest day. PR's will be broken tomorrow!
__________________
TEAM NORTON

"Why give up....Why give in?
It's not enough...It never is
So, I will go on UNTIL THE END!"
-Breaking Benjamin
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  #83  
Old 08-13-2010, 10:35 AM
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bzehr bzehr is offline
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Join Date: Jun 2010
Location: Central IL.
Posts: 78
Default

Date: 8-12-10

Training: Upper- Power (100+%)

Db incline press (100+%)
35 x 12
45 x 8
60 x 6
70 x 5
80 x 3
90 x 5
90 x 5
90 x 5
*PR! Since post contest!

SS w/

Rack Chins (100+%)
Bw (assisted) x 10
Bw x 8
+20 x 6
+50 x 5
+60 x 5
+60 x 5
+60 x 5
*altered my position, my back was more parallel with the floor.

Machine flies
120 x 10
165 x 8
210 x 10
210 x 8
210 x 8
*increase in reps!

SS w/

Angled seated rows- CG
105 x 10
135 x 8
180 x 8
180 x 8
180 x 8

Db pullovers
65 x 10
85 x 9
90 x 8
90 x 8
*new weight!

Seated calf
25 x 10
45 x 8
70 x 6
70 x 6


Nutrition:
Pro- 212
Cho- 400
Fat- 69

Weight: 161.0- 161.5

Notes: Some PRs were broken today (well, since post contest). The most I've gotten up on db incline presses was 95, so I'm itching to get there! Delts will be done tomorrow. Last week I experimented with doing them with lower body, giving them a rest compared to doing them with back and chest, and it seemed to work out well.
__________________
TEAM NORTON

"Why give up....Why give in?
It's not enough...It never is
So, I will go on UNTIL THE END!"
-Breaking Benjamin
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  #84  
Old 08-14-2010, 01:19 AM
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bzehr bzehr is offline
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Join Date: Jun 2010
Location: Central IL.
Posts: 78
Default

Date: 8-13-10

Training: Lower & Delts- Power (100+%)

BB Squat- ATG (100%)
130 x 12
150 x 10
170 x 8
200 x 5
230 x 4 *felt heavy!
250 x 5
250 x 5
250 x 5
*used a different bar and collars.

SS w/

Db Shoulder Press (100%)
35 x 12
45 x 8
55 x 5
60 x 5
75 x 4 (shooting for 5, stopped before failure)
75 x 4 (shooting for 5, stopped before failure)
75 x 5 *PR! (relative to post contest)
*increased weight. Good form.

Machine side laterals
20 x 10
40 x 10
45 x 8
45 x 8
*increased weight!

SS w/

Leg Extensions
90 x 12
165 x 8
180 x 6
225 x 8
225 x 8
225 x 9
*new weight! PR!

Lying leg curls
45 x 10
60 x 8
90 x 6
90 x 6
90 x 6
*I had SLDL's planned, but my upper body was too sore. These were done with a nice, slow and controlled tempo.


Nutrition:
Pro- 213
Cho- 400
Fat- 70

Weight: 161.0- 161.5

Notes: To be honest, energy levels just weren't there tonight. I felt a little worn down. Despite being so tired, I managed to increase the weight on some lifts. Back was still sore and lower back didn't feel too strong. Legs felt good, just tired overall. I'll finish the week off tomorrow morning with some HIIT and arms, then heading down the St. Louis for my bachelor party! I'll be back at it Monday!

8 days till I get married to my best friend and 10 days till Jamaica!!! I can't wait!
__________________
TEAM NORTON

"Why give up....Why give in?
It's not enough...It never is
So, I will go on UNTIL THE END!"
-Breaking Benjamin
Reply With Quote
  #85  
Old 08-16-2010, 10:34 AM
bzehr's Avatar
bzehr bzehr is offline
bzehr should change his/her status!
Newbie
 
Join Date: Jun 2010
Location: Central IL.
Posts: 78
Default

Date: 8-14-10

Training: Cardio

6 intervals (15 sec)- step mill
Levels: 11/ 14/ 20
Recovery: 50 sec

9 intervals (15 sec)- bike
Levels: 7/ 9/ 13
Recovery: 60 sec

Static stretching
Foam roll

Nutrition:
Pro- N/A
Cho- N/A
Fat- N/A


Weight: 161.0- 161.5

Notes: I miscalculated the time I had at the gym today, so I didn't have time to do arm and abs. Overall good session this morning. Now, heading down to St. Louis for my bachelor party. I drink maybe 1-2 times a year.....so wish me luck.


Date: 8-15-10

Training: Rest Day


Nutrition:
Pro- 214
Cho- 259
Fat- 70

Weight: N/A (out of town)

Notes: I had a really good time last night with some great friends and family! This week will be very busy, as we get together the final touches for the wedding. I plan on training Mon-Wed, then getting a last workout as a single man on Friday w/ my fiancÚ (VERY soon to be wife). Therefore, I probably won’t be updating the forum until I get back on our honeymoon. I’m ready for beach!
__________________
TEAM NORTON

"Why give up....Why give in?
It's not enough...It never is
So, I will go on UNTIL THE END!"
-Breaking Benjamin
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