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  #11  
Old 11-04-2008, 01:54 PM
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Monday Morning:
40 Minutes of elliptical, 15 minutes stairs
Monday Evening:
2 hours of volleyball practice (not very intense, but I get a nice sweat going)

Tuesday morning:
15 minutes abs, 40 minutes of cardio
Tuesday evening:
Tennis or basketball, then bi day

And yes, I don't care about the election.
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  #12  
Old 11-05-2008, 08:12 PM
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Played basketball last night for a couple of hours. Did 18 minutes of HIIT this morning (5 min warm-up, 10 HIIT intervals, 3 min cooldown), plus 15 minutes stairs, and then 15 minutes on the elliptical. Then some abs.

Shoulder night tonight.

On another note, I'm up to 192.2 lbs. I am slowly veering away from my goal weight lol. Then again, I look a lot better, so I have mixed feelings... I want to be lighter to jump higher, but I want to be bigger to look 'fuller' and more proportionate.
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  #13  
Old 11-10-2008, 04:13 PM
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Saturday:
Wasn't feeling the intensity. I don't know why. I got ~8 hours of sleep, woke up, had my multigrain pancakes, and hit the gym 90 minutes later. I just wasn't feeling it!

Box squats, power squats (squat and try to jump off the floor- usually get an inch or two ), box jumps, calf raises


Sunday:
Better energy today. Had multigrain french toast for breakfast.

Flat DB Bench: got up to 90x5 today! woohoo
Incline BB Bench: 135x10, 165x8, 185x5
Dips
Cable flys

Deadlift: did 345x1 today... happy
Bent-over BB rows: 135x10, 155x8, 160x6
Big superset:
-Wide-grip pull-ups
-Incline row (done via hanging on the smith bar, feet up on a bench, pulling bodyweight)
-Bent-over DB rows 50lbs

I thought this was a very effective superset because it gets the vertical-row, followed by the incline angle and then finally with the horizontal row angle. It hits the lats, and the inner trapezius hard. Also gets the bis and forearms well



Did 50 min of cardio this morning. Looking a lot leaner- can't tell in pics yet... but when I laid down the other day, I could see my middle abs! before I just had the depression running down the middle of my stomach!
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  #14  
Old 11-12-2008, 01:56 PM
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Yesterday (Tuesday):
Morning cardio:
-25 minutes on elliptical (not the easy one, the self-powered harder one lol)
-14 minutes HIIT on Jacobs Ladder (2 min warm-up, 10 30/30 intervals, 2 min cool-down)
-5 minutes stairs
Then abs, in continuous circuit 10-15 sec rest b/t:
-80lb cable crunches
-standing DB side-crunch things (oblique exercise)
-weighted crunches, legs in air
-hanging leg raises (used full body on the last couple of each set)

Tuesday evening:
-Stiff-legged DL: 135x8 ;135x8; 135x8
-Wide-grip pull-ups supersetted with smith-machine hanging pull-ups (love these!)
8 superset body-weight smith machine pull-ups x 14
8 superset 25lbs on lap x 12
6 superset 45lbs on lap x 8
-Cable rows using a lat-pulldown bar (wide-grip): forget the weight, but did 8, 8, 6 of same weight, concentrating on not swaying my body and using my back to pull
-Bent-over barbell rows: 135x10; 155x8; 175x6; 185x6
-Cable curls
-Isolated bicep curls, followed by a superset-dropset to failure (35, 25, 20, 15 all to failure)


This morning (Wed):
-5 minutes jogging @6.5
-25 minutes on elliptical
-15 minutes on stairs (the moving machine, not the steps)

I'm trying to avoid things that make my back freak out... the last couple of days have been really painful.

Also, while I was doing a hurdler's stretch this morning, My right inner-pec went crazy. It hurts occasionally now. I hope it subsides for tonight's shoulder workout.
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  #15  
Old 11-13-2008, 06:46 PM
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Didn't do my shoulder workout yesterday. My pec was still bothering me... I can't believe a hurdler's stretch induced that kind of "injury."

I let it rest last night.

This morning:
25 minutes hard elliptical
20 minutes stairs

Abs:
-cable crunches
-side oblique crunches
-weighted crunches
-hanging leg raises
-oblique cable side crunches
repeat 3x

shoulders tonight, then packing for Florida!
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  #16  
Old 11-18-2008, 08:40 PM
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rootb33r rootb33r is offline
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So this weekend I went to Florida. Weather was stupid because it was 95 the first 2 days, then 60 the last 2.

Anyway, I didn't even break a sweat while I was down there... and it felt good to just relax.

I didn't gain a pound either. I ate a lot, but it was all healthy.

So I got back yesterday and did 50min of cardio including 10 min HIIT in the middle of it.

This morning I did 45 minutes of cardio and an ab circuit (non-weighted).

Tonight, hopefully, is chest!
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  #17  
Old 12-05-2008, 02:05 PM
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Had a busy couple of weeks. Work heated up and I was working 60-80 hours a week. I was still getting my training in, but I haven't really had time to check out the forums or write in my journal.

I've been making quite a bit of progress strength-wise, and I think I'm leaning out a bit too.

I took some new pics last night, so I'll post those once I can get my camera to upload them to my PC (didn't work last night).

My schedule has been pretty random- I go almost every morning (except when I have to be to work early), and I try to get to the gym in the evenings to listen, except when I have to work until 7 or later, then I'm just too beat.

The big project at work is over, so I'll get back into the normal swing of things.
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  #18  
Old 12-05-2008, 02:53 PM
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60-80 hours, that is rough, but awesome that you managed your time well enough to get your workouts in!
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #19  
Old 12-10-2008, 04:45 PM
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Thanks man... I like to think I am very flexible with my workouts.
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  #20  
Old 12-10-2008, 04:46 PM
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rootb33r rootb33r is offline
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