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  #11  
Old 04-07-2004, 09:39 AM
andrew3000 andrew3000 is offline
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Middleweight
 
Join Date: Dec 2003
Posts: 862
Default Re: gettin ready for summer

wow, i'm suprised i actualy have DOMS today from that weak workout, maybe all the crap I ate had something to do with it.

i really need to get focused on my goals. last year at this time is was 158lbs and around 10%, and today i'm 197lbs at 12%. looking back i don't think my training was very hardcore at all and yet i put on soem good size in a year. i have great genetics, but seem to use that as an excuse to be lazy and slack off. like yesterday i just quit during the middle of my workout. and then i get sucked in to going to wendy's for dinner, i bet if i had a good workout i would have eaten clean all day. i don't know why i'm wrting all this but its whatever. today is for real. its on
__________________
then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it.
  #12  
Old 04-07-2004, 09:53 PM
andrew3000 andrew3000 is offline
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Middleweight
 
Join Date: Dec 2003
Posts: 862
Default Re: gettin ready for summer

alright todeay was good dietwise, i didn't track it but just stuck to good foods. i love my oatmeal so much i want to have it at every meal.

i took 10g glutamine and did 30 minutes of fast pace walking on the treadmill first thing in the am other than that i took the day off becasue i think i needed it. i asked the Holy Spirit to show me where i've been missing it in my training/diet and he showing me what to do, and I ask for guidance because i really need it. tomorrow wll be good day for me
__________________
then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it.
  #13  
Old 04-07-2004, 10:34 PM
Syddles Syddles is offline
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Super-Heavyweight
 
Join Date: Nov 2003
Location: not all there
Posts: 3,403
Default Re: gettin ready for summer

Mmmm Snickers Crunchers are delicious! Lately I've been tempted by those butterfinger eggs... kinda like the Cadbury Creme eggs. Ooooo!!

[ QUOTE ]
i don't know why i'm wrting all this but its whatever.

[/ QUOTE ]

Hey, it feels good to get that stuff out of your system!

[ QUOTE ]
i asked the Holy Spirit to show me where i've been missing it in my training/diet and he showing me what to do, and I ask for guidance because i really need it. tomorrow wll be good day for me

[/ QUOTE ]

[img]/forum/images/graemlins/laugh.gif[/img]
  #14  
Old 04-08-2004, 03:13 PM
andrew3000 andrew3000 is offline
andrew3000 should change his/her status!
Middleweight
 
Join Date: Dec 2003
Posts: 862
Default Re: gettin ready for summer

_4_8_04 back/biceps

rocky pullups /SS w/ Bentover rows
10 , 20
8 , 13
7 , 8
6 , 10

t-bars /ss w/ 1arm db rows
10 , 10
11 , 10
14
12

pullups
negs

ez curls /ss w/ concentration cursl
9 , 5
6 , 5
7 , 8
10 , 4
__________________
then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it.
  #15  
Old 04-09-2004, 03:35 PM
andrew3000 andrew3000 is offline
andrew3000 should change his/her status!
Middleweight
 
Join Date: Dec 2003
Posts: 862
Default Re: gettin ready for summer

_4_9_04 chest/shoulders

flat bb /ss w/ flys w/ 30sec flexing between sets
10, 10
10, 8
8, 6
9. 8
35

overhead prss /ss w/ lying incline laterals
13, 10
15, 10
15, 15

10 ,40yd sprints

my diet has been excellent the lsat few days
__________________
then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it.
  #16  
Old 04-10-2004, 06:32 AM
LegendaryWatcher LegendaryWatcher is offline
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Olympia Contender
 
Join Date: Feb 2004
Posts: 10,561
Default Re: gettin ready for summer

Keep up that flexing principle if you really want some serious blood pumps and vascularity! I have started doing this in my workout routines and it literally feels like internal combustion sometimes. I love it.
  #17  
Old 04-12-2004, 10:55 AM
andrew3000 andrew3000 is offline
andrew3000 should change his/her status!
Middleweight
 
Join Date: Dec 2003
Posts: 862
Default Re: gettin ready for summer

no doubt man, the burn from striahgt flexing is crazy.

i'm starting the 13 weeks hardcore fat burning workouts today, i really like the structure of the workouts. Jacob wilson is the man! i know i'm going to put on some muscle doing these workouts even though i'm cutting ,believe that!

4_12_04 cycle 1 - Chest, Back, Shoulders, Traps
i was only resting 1 min between each set and it messed me up with all the supersetting

decline bench /ss\ med wide pullups
135x12 , bwx12
155x10 , bwx10
135x9 / 115x1min pc, bw 10 / bw 15sec pc

incline bench /ss\ cg chins
115x11 , bwx12
125x6 , bwx10
95x12 , bwx8

flat bench 1.5 rep /ss\ bent rows
115x6 , 80x15
95x9 , 80x12
95x6 , 80x15

non peak flys /ss\ pulloevers
30x10 , 30x12
and this is where i puked, but upon further inspection of my vomit it was all water and blood, pretty disgusting. so i try to go back and finish my workout after that
30x12 , 30x10
30x10 , 30x12
i've never puked blood before so i just stopped the workout, i might try to finish the rest tonight, we'll see.

and after i finshed my pwo shake i went ot webmd to see what is associated with vomiting blood and it said to not eat until you speak with a doctor, oh well. i feel good now so i think i'm alright.
__________________
then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it.
  #18  
Old 04-13-2004, 10:15 AM
andrew3000 andrew3000 is offline
andrew3000 should change his/her status!
Middleweight
 
Join Date: Dec 2003
Posts: 862
Default Re: gettin ready for summer

4_13_04 cycle 1 biceps/triceps
10min on tredmill

bb cursl /ss\ behind back dips
12,12
10,10
8,8
10,_30sec,10,_30sec

incline benchc rls /ss\ skull crushers
12,12
10,10
8,8
12,12

inclin edb curls /ss\ triceps pressedonws
12,12
10,10
8,10
11,12
flexing 2:30

reverse wrist curls/ss\wrist curls
20,20
15,15
15d10,15d10

finsh with 1/2 mile run
__________________
then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it.
  #19  
Old 04-14-2004, 09:18 AM
andrew3000 andrew3000 is offline
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Middleweight
 
Join Date: Dec 2003
Posts: 862
Default Re: gettin ready for summer

30 mins low intensity cardio first thing in the morning, also finished up mondays workout shouders and traps

edit: did 30 mins of flexing and also did a/r for biceps/triceps.

rest of today is rest/recovery
__________________
then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it.
  #20  
Old 04-19-2004, 01:50 PM
andrew3000 andrew3000 is offline
andrew3000 should change his/her status!
Middleweight
 
Join Date: Dec 2003
Posts: 862
Default Re: gettin ready for summer

<font color="orange">-29</font>
4_19_04 chest/back

<font color="blue">chest</font>
flat bench
155x8,145x8,135x7 drop 95x9
decline bench
145x7,135x8,115x12,115x10 w/ 20 sec static
decline flys
35x8,30x12,30x10 drop 25x8
<font color="blue">back</font>
pullups
bwx12,bwx10,bwx8
chins
bwx8,bwx8,bwx8
t-bars
70x19,70x11 drop 45x15

flexed for 30 seconds after every set w/ only 1 min rest between sets

<font color="green">diet</font>

40g oats- 5p 27c 3f
8oz milk- 12p 3c 0f
1scp pro- 23p 3c 1.5f
333kcal 40p 33c 4.5f

2scp pro- 46p 0c 0f
dex/malto- 0p 40c 0f
344kcal 46p 40c 0f

40g oats- 5p 27c 3f
9tbsp all whites- 15p 0c 0f
2 eggs- 12p 0c 9f
2 eggwhites- 7p 0c 0f
372kcal 39p 27c 12f

8oz talapia- 42p 0c 2f
salad w/ 1tbsp apple cider vinger- 0p 0c 0f
cucumber- 0p 0c 0f
1tbsp natty pb- 4p 3c 8f
1tbsp flax oil- 0p 0c 14f
412kcal 46p 3c 24f

2scp protein- 46p 6c 3f
8oz choco milk- 12p 3c 4.5f
336kcal 58p 9c 7.5f

8oz pork tenderloin- 38p 0c 16f
salad w/ 1tbsp apple cider vinger- 0p 0c 0f
cucumber- 0p 0c 0f
15g walnuts- 2p 2c 10f
402kcal 40p 2c 26f
<font color="blue">Totals: 2198kcal 269p 114c 74f
49/21/30
</font>
__________________
then you put your arms like this. you look at your arms like your admiring right, your admiring what your gonna show them. and then you go, BOOM. like your saying take a look at this hunk of man, sumpin like that ok. you try it.
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