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#11
06-15-2004, 08:59 PM
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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 |
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#12
06-15-2004, 09:07 PM
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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 |
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#13
06-16-2004, 08:38 PM
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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> |
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#14
06-16-2004, 08:55 PM
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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 |
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#15
06-17-2004, 09:02 PM
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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 |
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#16
06-17-2004, 09:05 PM
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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
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#17
06-17-2004, 11:35 PM
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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 isn’t worth having." --Skip La Cour</font> |
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#18
06-18-2004, 08:36 PM
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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
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#19
06-18-2004, 09:11 PM
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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 |
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#20
06-18-2004, 09:19 PM
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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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