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  #171  
Old 05-13-2009, 04:08 PM
spider-man spider-man is offline
spider-man is BACK!!!!!!!! wait.... where'd i go?
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Quote:
Originally Posted by misterjaydubyoo View Post
must be....they suck.

Here's friday's workout. This is one of those where i am psyched and wanting to do everything. I had unlimited energy, i took advantage of it. I was drenched and had a super pump. I listed everything in the order i did it:

Close grip flat 135 @ 10
incline db curl 40s @ 10
rack pullups (feet on incline bench) @ 10
close grip incline 155 @ 10
rack pullups @ 10
leg press 135 @ 10
calves 135 @ 10
incline close grip 175 @ 10
leg press 225 @ 10
calves 225 @ 10
db incline fly 30s @ 10
wide grip pullups @ 10
leg ext 80 @ 10
shoulder press 120 @ 10
db inc fly 35s @ 10
chins @ 10
leg ext 90 @ 10
shoulder press 140 @ 10
seated str8 bar curl 95 @ 10
steep decline press 225 @ 22
hammer db + db wrist curls 25s @ 10 / 50
steep decline 275 @ 5
db curl 25s @ 10
db hammer raise + lat raise + shrug 25s @ 10/10/20
side db hammer curls 25s @ 20
dips + incline pushups @ 10 / 20
db single curl + flex 10 @ 30 (strict form, flex both bi and tri hard and contract for 5 sec)
rope tri ext 50 @ 10
rope oh ext 50 @ 20
single arm curls + flex @ 75
high pull 45@ 10

elliptical hiit @ 15 minutes


this is accurate as i can remember, b/c towards the end i didn't log quite everything. Do not have macros for this day, but i think my calories were in the range of 2200.
goodness gracious!
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  #172  
Old 05-13-2009, 08:29 PM
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misterjaydubyoo misterjaydubyoo is offline
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Quote:
Originally Posted by spider-man View Post
goodness gracious!
Yeah, that's what people were sayin when I was buzzin around the gym. My girlfriend thinks I am crazy. I do workouts like this from time to time for something different.
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  #173  
Old 05-14-2009, 01:05 PM
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misterjaydubyoo misterjaydubyoo is offline
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Flat Bench
225 @ 8
245 @ 8
255 @ 8

Close Grip Cable Rows
180 @ 8

Single Arm DB rows
110 @ 8 x 3

Cable Front Raises
90 @ 8 x 3

DB Bench Curls (feet str8 out on bench, make right angle)
30s @ 8 x 5

**alternated grips

DB Diamonds
80 @ 8 x 3

**performed between curl sets

Bench Dips + plate curls
@ 25 x 3 + @ 10 x 3

**used 25# plates with holes for handles and varied grips....very nice pump

Regular Dips @ 10

Incline Pushups @ 10

**Every excercise performed with very strict form, and allowed only 1-2 minutes rest between sets.


241 / 106 / 69 :2009:



No workout for Thursday, I have a softball game. Bwt TH morning: 180.4

Lower back is weird....I can do some things and no pain, but things liek squats or deads push the limit. Hopefully next week I can ease back into em....

Last edited by misterjaydubyoo; 05-14-2009 at 01:17 PM.
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  #174  
Old 05-15-2009, 12:27 PM
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misterjaydubyoo misterjaydubyoo is offline
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Thursday's Macros:
145 / 134 / 105.5

:2065.5:

Macros a little off, protein lower than I want, but at least I sweat a lot in my softball game.

Last edited by misterjaydubyoo; 05-15-2009 at 03:30 PM.
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  #175  
Old 05-18-2009, 03:03 PM
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misterjaydubyoo misterjaydubyoo is offline
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Friday Workout:

Squat (to box @ parallel....sit and stop momentum, explode up)
135 @ 20
185 @ 10
225 @ 10
275 @ 2

**first time squatting since back was hurt.....focused on perfect form and didn't push limits....last set wanted to do more, but felt a little in my back so I didn't continue

CG Bench
135 @ 10
185 @ 10
225 @ 10
245 @ 6
275 @ 4

One Arm DB Press
55 @ 10
60 @ 10
70 @ 8

Lat Pull (attachment with loop handles)
@ 20 x 3

Pushups, curls, tri extensions circuit cant remember #s

Elliptical @ 15 minutes HIIT

Macros: can't remember, didn't log all....I was low tho...I have got to get better at this on weekends....instead of splurging, I have been cutting out too much....even though I feel fine, this habit has got to stop
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  #176  
Old 05-18-2009, 03:09 PM
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misterjaydubyoo misterjaydubyoo is offline
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Saturday:

Elliptical @ 30 minutes: first and last five minutes HIIT

Macros:

154 / 82/ 94.5




Sunday:
rest day

194 / 122 / 60

**I made some homemade chili, so I think my macros may be slightly higher than what I have calculated, still not enough to really matter. I didn't have my scales on me where I made it, so I eyeballed the pound of deer venison. I just still cannot believe that an entire batch of chili yielded less than 2000 cals. I suppose the use of deer venison contributed to this! If I hadn't used the black beans, this batch wouldn't have hardly any calories.


Chili: 180 / 156 / 60 (this yields about 12 servings!)

Last edited by misterjaydubyoo; 05-18-2009 at 03:11 PM.
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  #177  
Old 05-18-2009, 03:14 PM
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Commander Commander is offline
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Quote:
Originally Posted by misterjaydubyoo View Post
Friday Workout:

Squat (to box @ parallel....sit and stop momentum, explode up)
135 @ 20
185 @ 10
225 @ 10
275 @ 2

**first time squatting since back was hurt.....focused on perfect form and didn't push limits....last set wanted to do more, but felt a little in my back so I didn't continue
take it slow bro, it'll all come back as the back heals
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  #178  
Old 05-19-2009, 12:50 PM
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misterjaydubyoo misterjaydubyoo is offline
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Quote:
Originally Posted by Commander View Post
take it slow bro, it'll all come back as the back heals
Yeah I know. I have been patient, haha.


Monday:
Flat Bench
315 @ 2 (Paused)

DB Incline
110s @ 6

DB Inc fly
35s @ 10 x 2

Seated Machine Row
180 @ 10
270 @ 8

Rack Chins
@ 20 x 3

Seated Plate Front Raise + High Pulls
45# @ 10 / 10 x 3

Str8 Bar Skull Crushers + Close Grip Bench
65 @ 10 / 10 / 10 / 10 (skull, cg, skull, cg) = pump!
85 @ 10 / 10
95 @ 10 / 10

Suspended Leg Raise (slow, and hold)
@ 10 x 3

Hammer DB Preacher Curls
40s @ 10

**very strict form, slow tempo

Seated Hammer Curls
45s @ 10 x 2

Dips @ 10

Elliptical @ 10 min: last 5 min HIIT

Walk on Treadmill @ 3.5 incline for cooldown


258.64 / 126.64 / 74

:2207.12:

Net CHO ~ 75 (fiber for the winz!)
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  #179  
Old 05-21-2009, 01:02 PM
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misterjaydubyoo misterjaydubyoo is offline
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Tuesday: CARDIO

**All HIIT**
Elliptical @ 10 min
Stair Step @ 10 min
Treadmill @ 10 min

197 / 116 / 80 :1972:



Wednesday: Off day / yardwork

Bwt morning = 177.4

**push-mowed a lot of grass and enacted allergies**

160 / 160 / 70 :~1910:

*not entirely sure on macros....eat at a restaurant allbeit healthy, but not sure on the macros of their dish....I tried to peace ingredients together as accurately as possible, but you never know....I actually bet it was higher than I estimated
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  #180  
Old 05-21-2009, 01:10 PM
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rootb33r rootb33r is offline
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**** you're dropping weight fast man!

Nice HIIT session, too!
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