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  #11  
Old 06-15-2004, 08:59 PM
steakzilla steakzilla is offline
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Lightweight
 
Join Date: May 2004
Location: Quesnel BC
Posts: 343
Default Re: 2 mounth of no compromise

SO it was a chest/biceps day, again almost didn't get to the gym today, as I forgot my shorts and if I went home to get them there was no way I would have went back. So I just bought some cheap walmart shorts, instead of the extra 45 minutes driving time it would have created

<font color="blue"> none peak flys:</font> 15x/12x/10x
<font color="blue"> Forced Dips:</font> 8x/8x/8x/8x/8x ( I don't think Iam doing these right)
<font color="blue"> Machine Press:</font> 6x/6x/4x/4x
<font color="blue"> Straight bar Reverse curls SS straight bar curls(wide grip):</font>
6x,8x/8x,10x/10x,10x <font color="red"> this gave me the best pump of the day</font>
with one just straight bar curls 8x
<font color="blue"> 45degree Incline Hammer curls SS 45degree Incline curls</font>
6x,6x/6x,10x/8x,12x
with one just incline curls 10x
<font color="blue"> revers animal curls SS animal curls</font>
8x,8x/10x,10x/12x,12x
with on just animal curls 10x
<font color="blue"> Tri bar hammer curls SS ez bar curls(close grip)</font>
8x,8x/10x,10x/12x,12x
with one just ez bar wide grip 10x
<font color="blue"> Incline DB press</font>
12x/10x/8x with a 10lbs drop 6x, then another 15lbs drop 8x
Fascia stretch after each set
  #12  
Old 06-15-2004, 09:07 PM
steakzilla steakzilla is offline
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Lightweight
 
Join Date: May 2004
Location: Quesnel BC
Posts: 343
Default Re: 2 mounth of no compromise

diet for today
4egss, 2cup cream of wheat, 15grams protien
1can of tuna, 1 yogart
cup 1/2 meatballs, 1 1/2cup macaroni and cheese
1can tuna,1 apple
2meatball paties, 1baked potatoe, 1cup broclli salad
1can tuna, 1 yogart, 1 whole wheat peta
2cups milk, 1 banana, 2tbls chunky penut butter
Pwo shake
1can tuna,1 apple
8oz salmon (I think) baked potatoe,2cups salad
well I think I hit over 300 grams protien today, but the carbos are down, Ill try throwen some extras in tomorow
  #13  
Old 06-16-2004, 08:38 PM
steakzilla steakzilla is offline
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Lightweight
 
Join Date: May 2004
Location: Quesnel BC
Posts: 343
Default Re: 2 mounth of no compromise

Forarms/abs
<font color="red"> Reverse preacher curls with ez bar</font>
12x/10x/10x/8x with a wrist curl static hold after each set 60 second (that was pain..it hurt so much it made me smile from ear to ear)

<font color="red"> Incline hammer curls</font>
30dgrs 12x+3x froced reps/45 dgrs 10x+3x froced reps/50dgrs 8x+3x froced reps

<font color="red"> thors hammer </font>
12x/12x/10x/10x

<font color="red"> Giant set: </font> Giant set: <font color="green"> dumbell wrist curls </font> , <font color="yellow"> behind the back barbell curls, </font> <font color="purple"> cliffhangers </font>
<font color="green"> 10x </font><font color="yellow"> 50x</font> <font color="purple"> until I dropped</font>/<font color="green"> 8x </font><font color="yellow"> 50x </font><font color="purple"> until i dropped</font>/ <font color="green"> 8x</font> <font color="yellow"> 60x</font> <font color="purple"> until I dropped</font>

<font color="red"> Dumbell leg lifts</font>
10x/10x/10x
<font color="red"> twisting leg raises</font>
20xeach side, 20xeach side
<font color="red"> inclind bench crunches</font>
12x/10x/8x/8x
<font color="red"> </font> <font color="red"> </font>
  #14  
Old 06-16-2004, 08:55 PM
steakzilla steakzilla is offline
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Lightweight
 
Join Date: May 2004
Location: Quesnel BC
Posts: 343
Default Re: 2 mounth of no compromise

Diet
6:00am3eggs1egg white, 1 cup cream of wheat, 15g protein
7:301can tuna, 1 peta, 1 apple
9:001 1/2 cup meat balls, 1 1/2 macaroni+cheese 1 cup salad
10:301can tuna, 1 baked potato, 1 yogart
12:007oz salmon, 2 cups wild rice, 1 cup salad
1:301 can tuna, 1 apple
3:0042grams protien, tlbs honey, 2 tbls chunky penut butter
5:00pwo shake
6:001can tuna, 1 slice whole wheat brad
7:30chicken breast, fried potatoes(2 baked potatoes worth), 1 cup roast veggies
  #15  
Old 06-17-2004, 09:02 PM
steakzilla steakzilla is offline
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Join Date: May 2004
Location: Quesnel BC
Posts: 343
Default Re: 2 mounth of no compromise

Triceps today/ and a half assed back work out
<font color="red">power rack extentions </font>
12x60
10x70
10x70
8x75
<font color="red">reverse press </font>
12x70
10x75
8x75
6x80
<font color="red">cable extensions(these are suposed to be used with a straight bar, but didn't have one so I just griped the ends of the bar </font>
12x90
10x100
8x120/6x100/6x80 static hold
<font color="red"> French press </font>
8x50
6x55
4x60
<font color="red"> Tail ends </font>
2 stes of go until failure, like 40

I tried doing dead lifts for the first time
I did 6 with a 45 on each end, then I doubled it and did 2 but stoped because I think I was doing them wrong and don't have mirrors on the side so I cant check my form

<font color="red">dumbell rows
</font>
8x80 each arm
8x85each arm
8x90 each arm
<font color="red">singl arm cable rows </font>
8x80 each arm
8x90 each arm
8x100 each arm
6x60 holding each rep for 5 seconds, each arm
60second static hold both arms at once
<font color="red"> close grip pull downs </font>
8x140
8x150
8x160
8x100 with five second holds contracting hard
  #16  
Old 06-17-2004, 09:05 PM
steakzilla steakzilla is offline
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Join Date: May 2004
Location: Quesnel BC
Posts: 343
Default Re: 2 mounth of no compromise

Diet was basiclly the same as yesterday, exept minus 1 can of tuna and apple, becasue I missed a meal being stuck at the doctors office for 2 hours
  #17  
Old 06-17-2004, 11:35 PM
IronFuji IronFuji is offline
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Join Date: Dec 2003
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Default Re: 2 mounth of no compromise

How does your pwo shake look? Do you use malto/dex?
__________________
<font color="red">"Any physique that everyone believes is natural is a natural physique that isnít worth having."

--Skip La Cour</font>
  #18  
Old 06-18-2004, 08:36 PM
steakzilla steakzilla is offline
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Join Date: May 2004
Location: Quesnel BC
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Default Re: 2 mounth of no compromise

I wasn't using it. But I went up to u-brew today and bought some, the malto was alot more then the dex. I bought 1kg of dex, and 1/2 kg of malto and it came to like 7 bucks
  #19  
Old 06-18-2004, 09:11 PM
steakzilla steakzilla is offline
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Join Date: May 2004
Location: Quesnel BC
Posts: 343
Default Re: 2 mounth of no compromise

So today, I was gina do shoulders, and no pussen out. I even took some caffine, wich I don't like to do, but just incase.
<font color="red">Dumbell shoulder presses </font>
each hand
35x12
40x10
45x8
wanted to do 50's but couldent get em up
45x6
40x8
35x10
30x12
<font color="red">upright rows SS with heavy barbell shrugs </font>
80x8 SS 160
80x8 SS 160
80x8 SS 160
80x8 SS 160
80x8 SS 160
<font color="red"> Don't know what these are called, but I brought 2 dumbells over head, then brought them to the side, until level with the floor, then braught the back up </font>
each hand
20x12
20x12
20x12
20x12
<font color="red">Standing Reverse cable cross overs </font>
each hand
15x12
20x10
25x8
30x6
25x8
20x10
15x12
<font color="red">bent over L-lateral raises </font>
each hand
10x12
15x10
20x8 then rep out a bunch more with the 10s unilaterly
<font color="red"> bent over cable lateral raises </font>
each hand
10x10
15x8
10x10
then pulled the pin and just went until faliure, then continued 1 rep with one arm then switch arms, ect

finally just to flush the shoulders with blood,I did front raise with a nutral grip 10lbs dumbels, then whe I hit falure I continued, but did more of a skining motion, the more tired I got the more momontum I put into it, just to get a good pump

I threw some reverse flys in speratically to keep the pump in my rear delt going
  #20  
Old 06-18-2004, 09:19 PM
steakzilla steakzilla is offline
steakzilla should change his/her status!
Lightweight
 
Join Date: May 2004
Location: Quesnel BC
Posts: 343
Default Re: 2 mounth of no compromise

diet
6:00 3 eggs, 1 egg white, 1pkg intant oatmeal with 15g protien, 1 slice toast
7:30 1can tuna 1 apple
9:00 2 cups milk, 1 banana,2 tbls crunchy pb, 2 tbls honey 45g protein(shake)
10:30 1can tuna, 1 apple
12:00 half a small 10" or 12" pizza ( thin crust white sauce, cheese, 2 toppings of chiken breast)
1:30rest of pizza
3:00 1can tuna, oatmeal cookie
5:30 pwo shake
6:30 1 can tuna, 1 slice toast
7:45 1 steak, 1 baked potatoe, 1 cup salad
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