20 mins in the sauna??? here i am in a dark, dank hole with water dripping on my forehead while i bench...
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Hit the elliptical runner today for 45 min on hills. Usual workout ran hills walked valleys levels 8 for 9 min, 10 for 5 min. and 12 for 21 min. Great workout. Later. Cannot wait to sleep the extra hour tomorrow.Do or do not. There is no try!
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Confession time. Last weeks diet and gym regiment went to hell and a hand basket as fast as it could. Back on track this week. Had a really great workout this AM. Chest, back and cardio today. Here is the low down.
Chest
DB incline
warm up 1 x 20 x 40 and 1 x 20 x 50
1 x 15 x 60, 1 x 9 x 80, 1 x 6 x 95 then 1 x 8 x 80
Decline Hammer Strength. Each lbs by each side
1 x 15 x 45, 1 x 12 x 90, 1 x 8 x 135 then 1 x 10 x 115
Pec dec
1 x 20 x 120
Back
Warm up 2 x 20 x 70 lat pull downs
BB bent leg deads
1 x 15 x 135, 1 x 10 x 205, 1 x 8 x 275
Low pulls
1 x 15 x 120, 1 x 10 x 150 then 1 x 10 x 200
Traps
Behind back shrugs
1 x 15 x 185, 2 x 10 x 225
Neutral grip shrugs
1 x 12 x 360
Cardio
30 min HIIT elliptical runner level 12 x 10 min then level 14 x 10 minutes.
Energy level was elevated. Best focus I have had in weeks. Time to get back on trap and kick some adipose ass! Later.Do or do not. There is no try!
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great workout and glad that you are getting some great focusMY 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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Dreaded wheel day. Back is so freakin sore from yesterday's work out so I proceeded today with caution. Warm up consisted of 10 min on elliptical runner.
Warm up
leg ext 1 x 20 x 70 & 80, seated leg curls 1 x 20 x 70 & 90
Leg press
1 x 15 x 450, 1 x 10 x 630 then 1 x 5 x 835
Last set was not the best. Only able to go down half to 3/4 of the way.
Hack squats
1 x 15 x 135, 1 x 10 x 315, then 1 x 7 x 405
Seated leg curls
1 x 15 x 110, 1 x 10 x 150 then 1 x 8 x 70
Lying leg curls
1 x 15 x 110, 1 x 10 x 150 then 1 x 8 x 190
Unable to do deads because of extemely sore and stiff back.
Seated calf raises
1 x 20 x 45, 1 x 10 x 90 then 1 x 8 x 135
Standing calf raises
1 x 20 x 80, 1 x 10 x 110 then 1 x 10 x 150
Hit some abs but unable to complete because of back. Workout felt really good except for some bad back trouble. Keep exercises limited. Hit the sauna for 15 min. hoping to loosen up and sweat some of those damn toxins out. Next up, shoulder and arms. Later.Do or do not. There is no try!
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Stayed out to late last PM trick or treating with the kiddo's so did not get up early enough for a full workout so hit some elliptical runner. Usual work out ran hills and walked valleys levels 8 x 9 min, 10 x 5 and 12 for the remainder of the time. Good workout. Legs are fealing really pumped.Do or do not. There is no try!
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Hit shoulder and arms this AM. Good work out. Tri's gave out and had to decrease poundage. So, here is how I rolled today!
Shoulders
Overhead DB Press
2 x 20 x 40, 1 x 10 x 55, 1 x 8 x 70, 1 x 5 x 85 and 1 x 8 x 75
Front raises DB
1 x 15 x 20, 1 x 10 x 30, 1 x 8 x 40 and 1 x 10 x 35
Tri's
Warm up 1 x 15 x 35 neutral, v-bar and reverse grip push downs
Close grip bench on smith machine
1 x 15 x 135, 1 x 8 x 225, 1 x 3 x 275 and 1 x 7 x 225
Skull Crusher-pretty weak poundage
1 x 15 x 60, 1 x 10 x 70 then 1 x 4 x 80
Bi's
DB curls
2 x 20 x 20
Hammer Curls
1 x 15 x 25, 1 x 10 x 35, 1 x 8 x 45 and 1 x 10 x 35
EZ bar wide grip curls
1 x 10 x 60, 1 x 8 x 70, 1 x 5 x 80 followed immediately by 1 x 6 x60
Also threw in some abs crunches and oblique work etc. Then hit the sauna for 15 min. Delts were screaming after their work was done. Tri's just gassed out along with bi's. Good pumps. Legs are still sore as hell! Tomorrow is either off day or cardio. Later.Do or do not. There is no try!
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Hit chest and back this AM. Unable to fit in cardio because I woke up a little to late
Chest
Smith machine bench
2 x 20 x 135, 1 x 15 x 185, 1 x 10 x 235, 1 x 3 x 295 and 1 x 10 x 245
Pec Dec
1 x 15 x 80, 1 x 12 x 110, 1 x 10 x 150 then 1 x 8 x 180
Back
Warm up pull downs 2 x 20 x 70
T-bar row
1 x 15 x 45, 1 x 10 x 105, 1 x 8 x 160 then 1 x 12 x 105
Pull downs med grip
1 x 15 x 100, 1 x 10 x 130, 1 x 8 x 160 then 1 x 12 x 130
Threw in a little rear delt work on the cables
3 x 10 x 30,30 then 40
Poor sleep last night. Had to pry my arce out of the sack. Cardio tomorrow then wheels on Monday. Later.Do or do not. There is no try!
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Stuck at 237 lbs. for a while now. Tweeking the diet and increasing cardio. Ran the elliptical runner today for 35 min plus 5 min. cool down. Hills setting with 1 minute intervals. levels 8-14 mostly 12 and 14 for hills and valleys. To help with sweat production I dawned a plastic sweat suit. Top only I ripped the bottoms at an earlier date. To damn small. Anyone have ideas were to get large size sweat suits. Cardio went well. Had to push it towards the end but I made it. Tomorrow is wheels. Later.Do or do not. There is no try!
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Crazy schedule the last couple of days kept me out of the gym except for cardio on day and wheels another. Heading out of town this weekend so no gym for me.
I have come to the conclusion than I am happy/satisified with my total of 8 lbs. weight loss and will not officially be cutting anymore at this time. I will maintain my current weight at this time and will be keeping calories down and make it through this holiday season. I will cont. to post my workouts. I see parts of my abs that I have not seen since High School so I will keep it up but no go for a rapid weight loss. Just slow and steady. Already have another tub of PW for the turn of the years cut. Will maintain carb cycling diet but not as strict as previously. See ya'll on Monday.Do or do not. There is no try!
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After a couple of days off it feel good to be back in the gym. Switching up the routine a little. Cardio in AM and weights in PM. Did not make this AM's workout kept on waking up every hour. That really sucks but will be on the elliptical runner tomorrow.
Chest
Warm up
Incline DB 2 x 20 x 40
1 x 12 x 60, 1 x 10 x 75 then 1 x 5 x 95
Flat Bench DB
1 x 10 x 60, 1 x 8 x 75 then 1 x 6 x 90
Pec Dec
1 x 10 x 110 then 2 x 8 x 140
Chest felt so freakin huge. Took my GG, WB, PW and GM pre workout.
Biceps
Warm up 1 x 20 x 50 BB curl
DB curls
1 x 15 x 25, 1 x 10 x 35 then 1 x 5 x 45
Machine Wide grip preacher curls
1 x 10 x 35, 1 x 10 x 50, 1 x 5 x 70 followed by 1 x 5 x 50
Biceps felt really swole and great pump. Energy level was up and so were the peaks on the mountians or mole hills.
All in all good high intensity workout. Great bursts of energy pumps were through the roof. Hitting wheels tomorrow.
New split is as follows.
Chest and biceps
Quads and calves
Delts and tri's
Back and hammies
How does that look to ya'll. All input in greatly appreciated. Working out 6 days a week. Will shoot for 7 but will see how the ole body feels. Later.Do or do not. There is no try!
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Hit the elliptical this AM for 30 minutes. Good cardio session. Now onto tonights quads and calve. Had an awesome workout. Strength was up and pumps were huge. By the time I was done it felt like I was walking on JELLO.
Quads
Warm up leg ext and hammy curls 2 x 20 x 70
Hack Squats
1 x 15 x 135, 1 x 15 x 225, 1 x 10 x 315 and 1 x 8 x 455
Leg ext.
1 x 15 x 110, 1 x 12 x 150 then 1 x 8 x 180 drop set to 1 x 8 x 140. Awesome burn and pump. Quads feel really great in a tortureous way.
Calves
Donkey raises
1 x 15 x 160, 1 x 15 x 220, 1 x 10 x 300 then 1 x 10 x 380 up the weight next time. Soleus felt really engorged and good squeezes at the top of the lifts.
Seated raises 1 x 12 x 90 then 1 x 10 x 135. Gastoc's felt engorged and tight after these. Calves are way pumped and feeling good.
Best leg workout I have had in a while. Tomorrow is shoulders and tri's. Later.Do or do not. There is no try!
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