My Rampage through the Oasis

[bigbear6708]

ran this morning...about 3.6 miles or so...8.5 minute/mile pace...it was a little slower, the first 2 miles i was running with my soldier recovering from a broken foot. REST TONIGHT!!!!!!aka guitar lessons aka madden 08 aka missing my wife and baby!! shoulders tomorrow morning!!!

[bigbear6708]

Alright!! so i had all night duty last night, so i did not get the chance to lift this morning, thats ok...i did the good ol shoulders, with some SS for arms tonight! felt great, my skin felt tight and my muscles were PUMPED!!

Shoulders..

DB Press: 65x12x2, 70x10x2
upright Row (smith mach.)weight=just weight, not bar: 70x15, 75x12, 80x10
lat raise: 25x12x4
inc. rear flye:25x10x4
front raise (plate): 45x12x3
Giant set (burn out) 20x10x2

Arms...

BB Curl: 85x15, 90x12, 95x10, 100x8
Overhead DB Ext.: 70x15, 75x12, 80x10, 85x8

Inc DB Curl: 25x15, 30x12, 35x10, 40x8
Tricep PD: 49x15, 56x12, 63x10, 63x8

Preacher Curl: 55x12x3
Close Grip Bench: 115x12x3

GREAT WORKOUT TONIGHT!!! like i said, the pump was AMAZING, and my skin felt TIGHT!!!! run tomorrow morning, and legs tomorrow night!!!!!!

[bigbear6708]

TODAY!! ran this morning. did interval training, sprinted then jogged light, etc. about 2 miles, then 2 more miles just light jog to warm up and cool down. tonight i did LEGS!!! felt really good, and i felt stronger than ever.

Smith Mach: Front Squat (weight=just plates, not bar):140x12c2 160x10x2

Leg Curl: 45x15x2, 50x12x2

Squat: 305x7x2, 310x7x2

Calf Raise: 145x12x4

Leg Press: 520x12x2, 540x12

GREAT WORKOUT, CHEST in the morning...i might even do back in the am, just to swith it up..i know that prob. not advised, but i dont think one day will kill me. wanna throw my body off a bit!!!! let u guys know what up after the PUMP!!!!!! PS, if anyone reads this, how much does just the bar on a smith mach. weigh??? and how about the EZ Curl bar? thanks

[bigbear6708]

Chest this morning...felt great, once again...changed the order around a bit, and did weighted dips after bench and incline...did more weight that way, and plus it just felt good!!

DB Bench:85x12x2, 90x10x2
Inc DB Bench: 70x12x2, 75x10
Weighted Dips: 25x10, 30x10, 35x10
Inc. Flye: 40x12x2
Flat Flye: 45x12x2
Wighted PU: 45x10x3
Cables (burn out): 40x7x3

Back tonight!!!!! Ill let you know the results after!!!!!

[bigbear6708]

And to think..i almost skipped Deadlifts tonight...haha, great back workout, was so done afterwards that i couldnt even squeeze out like half a pull up!! haha

One Arm DB Row:105x12, 110x12, 115x10
Bent Over Row (DB): 55x15x2, 60x12x2
CG Seated Row: 87x12x2, 97x10x2
Lat PD: 67x15, 77x12x3
DEADLIFT: 315x10, 335x10
--first set felt really light, second set was GREAT!
straight arm pd: 33x12x3
ss w/
low cable row: 38x15x3

Tomorrow is my day off. Monday is a run in the morning only day.

::NOTES SO FAR::
-great intensity during workouts, for 2 a days, i have lots of energy
-seems like there are adequate rest days, so far..we will continue and see how it goes
-making great progress, getting stronger
-can see a small reduction in body fat. more muscles in back and legs showing, along with better abs
-chest is shaping out, needs to be rounder!

in a few more weeks ill work on getting some pictures up. thanks for motivating me ABC!!! cant forget about the wife and baby also, they drive me each and everyday. this if for you's too!!!

[bigbear6708]

Run in the morning only today..did 3.7 miles at an 830/mile pace...not bad...felt kinda slow though. Tonight no lifting, its part of my rest plan outlined at the beginning..cant wait until tomorrow to get back in the gym though...these rests re-motivate me! i love it!!!!

[bigbear6708]

Shoulders this morning..felt a little weak, but still moved some good weight!!

Arnold Press: 65x10x2, 70x10x2
Upright Row: 70x15, 75x12, 80x10
Lat Raise: 25x12x2, 30x10x2
Front Raise: 40x12x2, 45x10x2
Rear Flye: 25x12x2, 30x10x2
Giant Set (finisher) 20x10ea.x2

Arms tonight, gonna hit em pretty hard, seeing as how the last 2 weeks been kinda easy on them due to being busy. Ill post it tonight!!

[bigbear6708]

ARMS!!! good workout again, moved a lot of weight, and felt strong...i felt gross though, i felt small, like i lost all muscle i had, dont understand why...maybe i was tired?? still a good workout!
ALL SETS ARE 15, 12, 10, 8 unless stated...
BB Curl: 85, 90, 95, 100
SS W/
Overhead DB Ext.: 70, 75, 80, 85
INC DB Curl:25, 30, 35, 40
Tricep PD: 42, 42, 49, 49
Preacher Curl:60x10x3
Close Grip Bench (DB): 55x12, 60x12x2
Hammer Curl: 35x12, 40x12x2
Rope PD: 30x12, 35x12x2

Run tomorrow morning, then LEGS tomorrow NIGHT!!!! Hopefully tomorrow is a better day. I am gonna get some rest, and get right back on my horse!!! to my wife: I LOVE YOU!

[bigbear6708]

run this morning..pretty good pace. did about 4.5 miles at a 7:40 pace..felt good to get out and actually run at my pace with no one else. LEGS tonight!!! another note..im gonna go maybe one more week or so with what i got..and then im thinking about trying the 13 weeks routine!...gotta check it out first as the diet might not be there cuz im deployed and have no control whats cooked for me!

[bigbear6708]

A couple great workouts to add..did legs last night, and chest this morning..can feel myself growing and getting stronger, i think im finally making progress..when front squatting i could see my lats flared out, looked HUGE!!

Front Squat:135x12x2 145x10x2
Leg Curl: 45x15x2, 50x12x2
Squat: 310x7x2, 315x7x2
Calf Raise: 150x12x4
Leg Press: 520x12x2, 540x12

DB Bench:85x12x2, 90x10x2
Inc DB Bench: 70x12x2, 75x10x2
Weighted Dips: 35x10, 45x10, 45x10
Inc. Flye: 40x12x2
Flat Flye: 45x12x2
Wighted PU: 45x10x3
Cables (burn out): 40x7x3


BACK TONIGHT!!!!!!!!!