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  #21  
Old 10-25-2010, 05:43 PM
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They are reworking my work gym and things are all over the place but even then I feel I got a good back and bi day

Lat pull down
1x10@110
1x10@120
1x10@130

Upright row
1x10@100
1x10@110
1x10@120
1x8@130

Isolation hammer curles
3xfailure@25 each arm

Forearm work
Wrist curles/reverse
3x10@30

Really strong forearm pump on this

Going back through notes I horribly misstated current diet. Not sure what I was thinking.
Meal one: 1/2 cup oats 120 cals 1 scoop protein 130 cals
Meal two: (normally post workout) 1 cup oats 240 cals 2 scoop protein 260 cals
Meal three: same as meal one
Meal four: 1 scoop protein 130 cals
Meal five: same as meal four
Meal six: dinner at home
Meal seven: 1 scoop casin 90 cals
Meal eight: 2 scoop casin 180 cals

This has me eating every two hours from 8 am to 10 pm with total cals of 1700 to 2200 depending on variables with starch only in the am and trying to keep insulin response as low as possible.

Will do another cardio hour tonight. How much time do I need between cardio sessions? If I go at 4 pm can I go again at 8 pm or is that too soon?

Comments welcome, I don't pretend to be island.
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  #22  
Old 10-26-2010, 03:24 PM
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Incline dumbbell flys
3x10@50

Arnold shoulder press
3x10@35

Flat bench
1x10@135 (time issues)

Cable tri extension
3x10@60 hold for contraction, 5 sec on neg stroke
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  #23  
Old 10-27-2010, 03:51 PM
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Mindwerkz is back to cutting...
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Moving to higher reps

Walking lunges (numbers for each leg)
1x20@40
1x20@20
1x20@10

Leg press
1x20@360
2x20@440

Wasn't sure how it would feel as my left knee has been hurting for the last few days after I slept on it wrong but after the blood got pumping it wasn't so bad
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  #24  
Old 10-30-2010, 08:34 PM
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Off for 2 days
Today
Standard back bi day
Didn't keep track of weights but went heavy with failure in 20 reps 3 sets
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  #25  
Old 12-12-2010, 05:04 PM
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Well two months are up. No posts in the last month as no significant change in work out. Will put pics up tonight
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  #26  
Old 12-17-2010, 04:32 AM
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sorry, had a really hard time getting the pics off my phone. Im taking it easy for the holidays and then more fat cutting. Really want to get down to 8%.

Ok first is where I started back a while ago


Now this is from a few days ago. Still not done by any means.


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  #27  
Old 12-17-2010, 04:40 AM
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I said there had been no significant change in the last month. Thats not exactly true. I have changed from 3 sets to 5 sets and from 10-12 reps to 8ish reps. Also added in negatives where I could. I like to end my sets with neg's as it really helps me feel it.
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