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  • #16
    Hit chest, back and cardio this AM.

    Chest
    DB bench 2 x 20 x 40, 1 x 15 x 50, 1 x 10 x 75, 1 x 5 x 100 then 1 x 9 x 85
    Decline Hammer Strength 1 x 15 x 70, 1 x 10 x 90, 1 x 8 x 115, 1 x 12 x 90/each side

    Back
    Pull downs wide grip 1 x 20 x 70, 1 x 20 x 80, 1 x 15 x 100, 1 x 10 x 130, 1 x 8 x 160 then 1 x 12 x 130
    Hammer Strength lat. rows Weight each side
    1 x 15 x 70, 1 x 10 x 90, 1 x 8 x 135 then 1 x 15 115

    Elliptical runner 30 min of fat burn cycle.

    Energy/Intensity was good up until 10 min into cardio. Lagged for 5 min. then managed to refocus and finish up. DB bench was great felt like I could of done 1-2 more at 100 but no spotter available. Feeling a good surge of energy and strength increase. Awaiting refill of WB, BU and RA gen 1.

    Later and

    Edit-One good thing was I looked at my arms and my veins are so freaking engorged and pumped. It looks awesome!
    Last edited by icetrauma; 10-05-2006, 07:45 AM.
    Do or do not. There is no try!

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    • #17
      Missed a couple of days posting. Legs went well yesterday had to cut it short due to a family event. Hit shoulders, arms and cardio this am. I am feeling a strength increase which is good and I was actually able to fit into a size 34 shorts comfortably without having to suck the gut in.

      DB overhead press
      1 x 20 x 65, 1 x 15 x 95, 1 x 15 x 115, 1 x 10 x 135, 1 x 5 x 175 and 1 x 11 x135
      Seated bent over lat. raises
      1 x 15 x 15, 1 x 10 x 25, 1 x 5 x 35 and reverse pec deck 1 x 15 x 120

      warm up w/reverse, forward and v-bar push downs 1 x 15 x 35 each
      reverse grip bp 1 x 15 x 135, 1 x 10 x 185 and 1 x 5 x 225
      overhead db press
      1 x 15 x 40, 1 x 10 x 65 and 1 x 8 x 80

      bi's warm up db curl 1 x 20 x 30 and 50
      ez bar wide grip curl 1 x 15 x 45, 1 x 10 x 60 and 1 x 6 x 90
      seated parallel curls 1 x 15 x 40, 1 x 10 x 60 and 1 x 8 x 80

      Elliptical runner 30 min levels 8-10 hills setting. Ran hills and walked valleys.

      Had a good overall workout. Energy level was constant. Only neg. issue was lack of focus during the middle.
      Last edited by icetrauma; 10-09-2006, 09:15 AM.
      Do or do not. There is no try!

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      • #18
        Today was supposed to be an off day but I said "Self" go in and do some cardio. So did about 30 min run on elliptical and 10 min in the sauna. Good energy and felt really good after the run.
        Do or do not. There is no try!

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        • #19
          10/12/06 Took the last 2 days off for recovery/sleep in days. It was nice to get a good 8 hrs in and not the usual 5-6 hrs of sleep. Continued w/supps except GG. Back to the gym tomorrow.
          Do or do not. There is no try!

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          • #20
            Hit chest,back and cardio today. Walked into the gym and the person behind the front desk said "man, you are cutting up" so that boosted the old ego. Then I hit the scale, which I said I was not going to do until Nov., and I was 5 lbs. lighter coming in at 240. The 34 shorts I am wearing fit nice and easy. No more sucking the old fat in and getting rid of the dunlop disease. So, I hit the elliptical runner for a 10 min. warm up.

            Incline db press
            2 x 20 x 40, 1 x 15 x 50, 1 x 10 x 70, 1 x 5 x 100 then 1 x 9 x 80
            db flat bench 1 x 12 x 50, 1 x 8 x 65, 1 x 6 x 85 and 1 x 8 x 65

            Lat. pull down warm up 1 x 20 x 70 then 90
            T-bar row 1 x 15 x 70, 1 x 10 x 90, 1 x 8 x 235 then 1 x 15 x 90
            Neutral grip lat pulldowns 1 x 15 x 100, 1 x 10 x 120, 1 x 7 x 150 then 1 x 10 x 120.

            Finished off with 30 min elliptical hill HIIT training levels 8-14 for 30 min. ran the hills and walked the valleys.

            All in all a solid workout. Had to refocus several times on the lat pull downs. For some reason my mind was in la la land for some dumb ass reason. Not to mention I felt gassed before starting pull downs. Sipped on some PW 1 scoop for half the workout and hand 1 scoo pre along with RA, GM, BU, WB and protein. Tomorrow is dreaded wheels day and abs so, time to prepare. Later.
            Do or do not. There is no try!

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            • #21
              Originally posted by icetrauma
              Today was supposed to be an off day but I said "Self" go in and do some cardio. So did about 30 min run on elliptical and 10 min in the sauna. Good energy and felt really good after the run.
              Woot ! Nice dedication

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              • #22
                Combined a little cardio/leg workout last pm. My daughter had a skating party to go to so, I dawned a pair of rollar skates and took off. I forgot how good of a workout skating is when you really push yourself and the burn you can get in the old thighs. Anyway shoulders and arms in the am. Later.
                Do or do not. There is no try!

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                • #23
                  What an awesome workout this AM. Energy was pumpin and the weights were flyin. Hit shoulders, arms and cardio. Biceps weight was down but they are swole and I felt like they were over pumped and could hardly move em during curls.

                  Overhead BB Press
                  1 x 20 x 65, 1 x 20 x 85, 1 x 15 x 115, 1 x 10 x 165, 1 x 6 x 185 and 1 x 9 x 175. All working sets went up in lbs. Feeling great.

                  DB front raises
                  1 x 15 x 15, 1 x 10 x 25, 1 x 10 x 40 and 1 x 15 x 30. Delts are pumped.

                  Tri warm up 1 x 20 x 35 each reverse, v-bar and straight bar push downs.
                  Skull crushers
                  1 x 15 x 60, 1 x 10 x 75, 1 x 5 x 90 followed by 1 x 10 x 90 press's then 1 x 9 x 75
                  Reverse grip pushdowns
                  1 x 15 x 35, 1 x 10 x 50, 1 x 6 x 70 and 1 x 10 x 50

                  Bi warm up straight bar curl 2 x 20 x 40
                  BB curl
                  2 x 10 x 65, 1 x 6 x 85 and 1 x 8 x 65
                  Hammers
                  1 x 15 x 15, 1 x 10 x 25, 1 x 7 x 45 and 1 x 12 x 30
                  Bi's felt really week and extremely pumped had diff. with range of motion. Felt an extra strain on the left forearm.

                  Cardio
                  35 min HIIT Elliptical runner level 10 warm up and level 12 working ran the hills and walked the valleys. Great cardio felt really spent after this session. More cardio tomorrow. Later

                  Do or do not. There is no try!

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                  • #24
                    Today's workout really pissed me off. Here is the skinny.

                    Chest and back day

                    Chest
                    Smith machine BP
                    2 x 20 x 135, 1 x 15 x 185, 1 x 10 x 225, 1 x 5 x 275 and 1 x 6 x 245
                    Felt a little strain to right lateral delt so moved on to next exercise and ignored it.
                    DB incline press
                    1 x 15 x 50 - little strain to shoulder and sharp pain at this time.
                    1 x 5 x 70 - pain got sharper and stronger. Pissed me off had to stop in mid workout to not risk any further injury to right shoulder. So, I wrote off todays weight session and hit the elliptical runner for 40 minutes. 10 min warm up and 30 minutes on level 12 hills. Ran hills and walked valley's. Shoulder still twinges occasionally. Will take off rest of week on upper body for shoulder rehab. Hitting wheels in the AM. Later.
                    Do or do not. There is no try!

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                    • #25
                      Originally posted by icetrauma
                      had to stop in mid workout to not risk any further injury to right shoulder. So, I wrote off todays weight session and hit the elliptical runner for 40 minutes.
                      Smart choice !

                      Comment


                      • #26
                        Originally posted by pu12en12g
                        Smart choice !
                        Thats is one thing I have learned in my years of training. I would rather miss 2-3 workouts then 4-6 wks. minimum with a serious shoulder injury. Wheels was supposed to be on friday but I ended up not getting to sleep until 1100 so instead of wheels I hit some rotator cuff exercises and abs. Slept in until 0500 instead of the usual 0400 wake up call. The rehab session went very well no twinges at all will be hitting shoulders on Tuesday so, will keep ya updated.

                        So far down 8 lbs. from 245 to 237 and damn it feels good. Not to mention the wife finally said you are looking thinner in the belly.
                        Do or do not. There is no try!

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                        • #27
                          Been off the past couple of days due to illness so things have not been what they are all cracked up to be. Waking up every 2 hours really sucks. Anyway, today was wheel day. Energy was really low even with my stack. Workout is as follows.

                          elliptical runner 10 min warm up.
                          leg ext. 1 x 20 x 70 and 1 x 20 x 100
                          seated leg curls 1 x 20 x 70 and 1 x 20 x 100

                          Leg Press
                          1 x 15 x 450, 1 x 10 x 630, 1 x 5 x 810 then 1 x 10 x 720
                          Legs felt like jello at this point. Heart was pounding and energy levels dropping so went on and hit leg curls.

                          Seated leg curls
                          1 x 15 x 100, 1 x 10 x 130, 1 x 5 x 170 then 1 x 10 x 150
                          Quads and hams are cramping like a bitch at this point so decided to move to calves

                          Donkey raises
                          1 x 15 x 120, 1 x 15 x 200, 1 x 10 x 250, 1 x 10 x 320 then 1 x 15 x 280
                          Seated calf raises
                          1 x 15 x 70 then 2 x 10 x 90 calves were cramping not to mention the foot at this time so I called it quits. Could barely walk at this point.

                          Hit the sauna for 15 min. then to the crib. All in all this workout really sucked ass. Will try to make it back this PM for some cardio and sauna action to help sweat this junk out. Later.
                          Do or do not. There is no try!

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                          • #28
                            Nice workout even while sick like the dedication
                            MY GREEN MAG LOG
                            http://controlledlabsforum.com/showthread.php?t=552

                            MY REVIEW OF APT STRAPS
                            http://controlledlabsforum.com/showthread.php?t=1043

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                            • #29
                              Wheels are screaming today! Nice DOMS setting in. Even though yesterday's workout was short and not to heavy I feel like it was good. Today will be shoulders and arms day. Later.
                              Do or do not. There is no try!

                              Comment


                              • #30
                                The rain is killing us down here. Anyway, hit shoulders and arms last PM. Here is the low down.

                                Overhead BB press
                                1 x 20 x 65, 1 x 20 x 95, 1 x 15 x 135, 1 x 10 x 155, 1 x 7 x 185 and 1 x 8 x 155
                                Bent over DB raises
                                1 x 15 x 20, 1 x 10 x 25, 1 x 6 x40 then 1 x 10 x 25

                                Tri's
                                Warm up v-bar, reverse grip and reg. push downs 1 x 20 x 35 each
                                Reverse grip BP
                                1 x 15 x 135, 1 x 10 x 225, 1 x 7 x 255 then 1 x 8 x 225
                                Dip machine
                                1 x 15 x 180, 1 x 10 x 200, 1 x 10 x 240 then dip bars 1 x 10 x bodyweight
                                our gym does not have the belt to use to do weighted dips and that really sucks!

                                Bi's
                                Warm up 2 x 20 x 40 straight bar
                                DB curls
                                1 x 15 x 20, 1 x 10 x 30, 1 x 8 x 40 then 1 x 12 x 30
                                Preacher curls
                                1 x 15 x 70, 1 x 10 x 80, 1 x 8 x 90 then 1 x 10 x 75

                                Finished off with 20 minutes in the sauna. Felt really good last PM. Rain prevented this AM's cardio due to flooding. So will get back on track tomorrow. Later.
                                Do or do not. There is no try!

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