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  #251  
Old 09-17-2009, 03:37 PM
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Wednesday PM - Shoulders

10 min elliptical

DB Shoulder Press
40x8
50x8
55x6
60x5 - actually surprised myself... I thought I had lost more strength than that

Cable Lateral Raises

Overhead Front Raises w/ 45lb Plate

Bent-over DB lateral raises to target rear delts:

DB shrugs alternating with sitting DB tricep Extensions

BB Shrugs alt V-bar cable pressdowns:

Lying skullcrushers



Probably the most intensive shoulder workout I've done in a while. The last couple months I've been just doing some maintenance-type crap... I dunno, I guess I had lost strength so I got discouraged.
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  #252  
Old 09-22-2009, 07:12 PM
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Over the weekend I made a few batches of whole wheat cookies for a competition here at work. The first batch was iffy... very dense and dry. Whole wheat flour is a more complex molecule and therefore needs more fats to create the "moist" taste. So my 2nd and third batches I tweaked the amount of butter and cream cheese I used, and they got better. Safe to say I ate a lot of cookie dough! Haha

No worries, I hit the gym for some big lifting days to "utilize the carbs" from the cookies, though.

Sat - Chest/heavy squats
Sun - Shoulders/Abs

BWT yesterday was 198, this morning was 197... I gained 4lbs of water weight from all of those carbs I ate over the weekend, so I'm waiting for my body to excrete it all

Tonight is chest again. Really trying to work on my chest. I HATE my chest.
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  #253  
Old 09-22-2009, 07:38 PM
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Quote:
Originally Posted by rootb33r View Post
Over the weekend I made a few batches of whole wheat cookies for a competition here at work. The first batch was iffy... very dense and dry. Whole wheat flour is a more complex molecule and therefore needs more fats to create the "moist" taste. So my 2nd and third batches I tweaked the amount of butter and cream cheese I used, and they got better. Safe to say I ate a lot of cookie dough! Haha

No worries, I hit the gym for some big lifting days to "utilize the carbs" from the cookies, though.

Sat - Chest/heavy squats
Sun - Shoulders/Abs

BWT yesterday was 198, this morning was 197... I gained 4lbs of water weight from all of those carbs I ate over the weekend, so I'm waiting for my body to excrete it all

Tonight is chest again. Really trying to work on my chest. I HATE my chest.
Have you tried the workouts on here? 5x5? I found if I consistently and continuously blast a muscle, it will grow. Weighted dips should be your friend.
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  #254  
Old 09-23-2009, 07:24 PM
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Have you tried the workouts on here? 5x5? I found if I consistently and continuously blast a muscle, it will grow. Weighted dips should be your friend.
I've dabbled in one of the chest workouts here, a while ago...

I love dips in theory, but I tend to feel it more in my shoulders (not in a good way, in a rotator-cuff kind of way) and tris than chest.

I'll look into the 5x5, thanks!
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  #255  
Old 09-24-2009, 02:51 PM
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Update on the week:

Mon AM: 45 min elliptical
Mon PM: Back/Bis

Tue AM: 12 intervals HIIT, core/abs (med weight)
Tue PM: Chest/Tris: Incline BB, Cable Flys, Weighted Dips, Close Grip BP, tri stuff

Wed AM: 25min elliptical, 6x 1-min treadmill intervals 8-10MPH (8,9,10,10,9,8)
Wed PM: Shoulders: DB Mil Press, Front Raises, Side Raises, Shrugs

Thu AM: 12x HIIT Intervals, Heavy abs work

Happy with my workouts this week... got my chest and tris sore, and last night's shoulder workout is leaving me in pain this morning (in a good pain!)
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  #256  
Old 09-28-2009, 03:30 PM
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Saturday
Was a little tired from a late Friday night... I went for chest exhaustion.

Went rock climbing saturday afternoon... I really love it and I think I'm going to make it a regular thing. Great workout for the forearms lol.

high-carb breakfast (whole wheat pancakes), lunch (whole wheat biscuits with sugar-free jam), and dinner (hummus + pita)

Sunday
Shoulders/Tris plus a little cardio while watching the first football game.

high-carb breakfast (whole wheat pancakes), lunch/PWO meal (whole wheat popovers w/ sugar-free jam), low-carb food the rest of the day.

Weighted in at 200lbs this morning (water weight).
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  #257  
Old 09-28-2009, 04:02 PM
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Saturday
Went rock climbing saturday afternoon... I really love it and I think I'm going to make it a regular thing.
With gear or just free climbing?

My kids and I love to see what we can do free climbing, although, someday I think I would enjoy gettting some gear and going at it.
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  #258  
Old 09-28-2009, 05:02 PM
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With gear or just free climbing?

My kids and I love to see what we can do free climbing, although, someday I think I would enjoy gettting some gear and going at it.
Well my old college had a rock climbing facility. I never did top-rope (with gear, harness, rope, etc), I just stuck to the bouldering (no gear... you go upside-down and try to complete a labeled route- it's like a puzzle).

This time, there's a facility in the city that is pretty huge. 3 of us went, got our belaying certifications, and did top-rope climbing and a little bouldering, too. Lots of fun!
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  #259  
Old 09-30-2009, 12:52 PM
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Monday Morning: HIIT cardio

Monday Evening: Back/Bis:
Pull-ups
lat pulldowns
rows
reverse-grip curls
hammer curl dropsets

Tuesday Morning: HIIT cardio + abs

Tuesday Evening: Chest #1:
DB Bench: 60x10; 70x8; 75x6; 80x6; 85x5
Incline Close-grip Barbell bench: 135x10; 145x6; 145x6
Cable Flys: 50x12; 60x10; 60x8
Pushups to failure 3 sets

Weighed in at 195.6 this morning. Good ol' water weight from my high-carb weekend is disappearing
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  #260  
Old 09-30-2009, 03:37 PM
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Quote:
Weighed in at 195.6 this morning. Good ol' water weight from my high-carb weekend is disappearing
It is somethin else ain't it? I weighed in at like 206 Monday morning and was like Now I have eased back on about 4 pounds lighter. Haha.
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