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Thread: El Pena's Blue Up, Purple Wraath, NOS Precursor Log (unsponsored)

  1. #1
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    Default El Pena's Blue Up, Purple Wraath, NOS Precursor Log (unsponsored)

    This is a completely unsponsored log, I plan to compare the blue up with the DT I ran middle of last year, I'm looking for strength and size increases with minimal fat gain.

    I will be doing a recomp/bulk from now until 3/3/07, will be doing 5 weeks on BU/NP 1 week off then 5 weeks back on, PW will be used straight through. Calories will vary daily with a minimum 3000 and maximum 4000.

    Other Supps.

    Glucosamine
    Fish Oil
    Multi
    Elite Whey
    Creaform
    R4W - preworkout

    Day 1

    Nice workout this afternoon, joints felt good today.

    Nutrition

    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

    Exercise Training Log
    1. Incline DB [ 4 Sets ]
    8x75 | 8x75 | 8x75 | 8x75 | - | - |
    --------------------------------------------------------------------------------
    2. CB Curl, narrow [ 4 Sets ]
    8x70 | 8x70 | 8x70 | 8x70 | - | - |
    --------------------------------------------------------------------------------
    3. Dips [ 4 Sets ]
    10xB | 10xB | 10xB | 10xB | - | - |
    --------------------------------------------------------------------------------
    4. Conc. Curls [ 4 Sets ]
    8x30 | 8x30 | 8x30 | 8x30 | - | - |
    --------------------------------------------------------------------------------
    5. DB Bench [ 4 Sets ]
    8x60 | 8x60 | 8x60 | 8x60 | - | - |
    --------------------------------------------------------------------------------
    6. Hammer Curls [ 4 Sets ]
    8x30 | 8x30 | 8x30 | 8x30 | - | - |
    --------------------------------------------------------------------------------
    7. Low Pulley Cross. [ 4 Sets ]
    8x120 | 8x120 | 8x120 | 8x120 | - | - |
    --------------------------------------------------------------------------------
    8. HS Curl [ 4 Sets ]
    8x40 | 8x40 | 8x40 | 8x40 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

    Cardio
    1 mile run ~7mins.

  2. #2
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    Default

    R4W (Ready 4 War)?

    Are you taking this as the pre-workout energy supp? If so, I was informed in a different thread, it may not be needed since you'll be taking the PW which is an awesome energy pre-workout supp itself. If it's working though, keep it up. Good start to the log and I'm going to subscribe to see your BU effects. I've got mine waiting for tomorrows workout myself so I'm anxious to see how it helps.

    Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight. - Psalm 144:1

    As iron sharpens iron, so one man sharpens another - Proverbs 27:17


    Current Supps:
    Purple Wraath
    Green Magnitude
    Orange Triad
    White Flood
    Blue Up
    100% ON Classic Whey


    Ninety percent of everything is crap.

    Theodore Sturgeon
    US science fiction author (1918 - 1985)

  3. #3
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    Default Day 2

    Nice workout yesterday evening, did not use R4W as it tends to make it difficult for me to sleep, will only be using it on occasions when I workout in the morning. Felt the lack of pump so to speak but endurance was fine.

    Nutrition
    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

    Exercise Training Log
    1. Front Squat [ 4 Sets ]
    8x135 | 8x135 | 8x135 | 8x135 | - | - |
    --------------------------------------------------------------------------------
    2. GHR [ 4 Sets ]
    8xB | 8xB | 8xB | 8xB | - | - |
    --------------------------------------------------------------------------------
    3. Leg Press, narrow [ 4 Sets ]
    8x565 | 8x565 | 8x565 | 8x565 | - | - |
    --------------------------------------------------------------------------------
    4. Split Squat [ 4 Sets ]
    8x130 | 8x130 | 8x130 | 8x130 | - | - |
    --------------------------------------------------------------------------------
    5. Single Leg Ext. [ 4 Sets ]
    8x95 | 8x95 | 8x95 | 8x95 | - | - |
    --------------------------------------------------------------------------------
    6. Single Leg Curl [ 4 Sets ]
    8x80 | 8x80 | 8x80 | 8x80 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

    Cardio
    25 mins. boxing

  4. #4
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    Default Day 3

    Good workout today, strength was good, got some good pumps and towards the end they really made it hard to finish sets, burned like crazy. I'm going to cut out the kickboxing for a while, my left wrist feels not so good right now. Cardio will be either running or the elliptical for a week or two.

    Nutrition
    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

    Exercise Training Log
    1. Hang Clean & Press [ 4 Sets ]
    8x90 | 8x90 | 8x90 | 8x90 | - | - |
    --------------------------------------------------------------------------------
    2. One Arm Tri Pressdown [ 4 Sets ]
    8x50 | 8x50 | 8x50 | 8x50 | - | - |
    --------------------------------------------------------------------------------
    3. Seated DB Press [ 4 Sets ]
    8x60 | 8x60 | 8x60 | 8x60 | - | - |
    --------------------------------------------------------------------------------
    4. Tri Pressback [ 4 Sets ]
    8x35 | 8x35 | 8x35 | 8x35 | - | - |
    --------------------------------------------------------------------------------
    5. DB Lateral Raise [ 4 Sets ]
    8x25 | 8x25 | 8x25 | 8x25 | - | - |
    --------------------------------------------------------------------------------
    6. EO Pressdown [ 4 Sets ]
    8x100 | 8x100 | 8x100 | 8x100 | - | - |
    --------------------------------------------------------------------------------
    7. CG Shrugs [ 4 Sets ]
    8x225 | 8x225 | 8x225 | 8x225 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

    Cardio
    20 mins. kickboxing

  5. #5
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    Default

    Nice workouts / detail

  6. #6
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    Default Day 4

    Good workout again, had a good pump going after the first couple of sets.

    Nutrition
    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

    Exercise Training Log
    1. Toe Press [ 4 Sets ]
    20x530 | 20x530 | 20x530 | 20x530 | - | - |
    --------------------------------------------------------------------------------
    2. Rope Crunch [ 4 Sets ]
    20x40 | 20x40 | 20x40 | 20x40 | - | - |
    --------------------------------------------------------------------------------
    3. Forearm Curl [ 4 Sets ]
    20x85 | 20x85 | 20x85 | 20x85 | - | - |
    --------------------------------------------------------------------------------
    4. Seated Calf [ 4 Sets ]
    20x165 | 20x165 | 20x165 | 20x165 | - | - |
    --------------------------------------------------------------------------------
    5. Leg Raise [ 4 Sets ]
    20xB | 20xB | 20xB | 20xB | - | - |
    --------------------------------------------------------------------------------
    6. Rev. Forearm Curl [ 4 Sets ]
    20x45 | 20x45 | 20x45 | 20x45 | - | - |
    --------------------------------------------------------------------------------
    7. HS Seated Calf [ 4 Sets ]
    20x90 | 20x90 | 20x90 | 20x90 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

    Cardio
    20 mins. elliptical ct2 r1 1.66mi.

  7. #7
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    Default Day 5

    Workout went well today, I will be going back to carb cycling starting next Tuesday and will not be keeping track of diet until then.

    Nutrition
    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

    Exercise Training Log
    1. Deads [ 4 Sets ]
    8x285 | 8x285 | 8x285 | 8x285 | - | - |
    --------------------------------------------------------------------------------
    2. P/H/C [ 6 Sets ]
    3xB | 3xB | 3xB | 3xB | 3xB | 3xB |
    --------------------------------------------------------------------------------
    3. BB Row, Sup. [ 4 Sets ]
    8x165 | 8x165 | 8x165 | 8x165 | - | - |
    --------------------------------------------------------------------------------
    4. Pulldowns, Sup. [ 4 Sets ]
    8x180 | 8x180 | 8x180 | 8x180 | - | - |
    --------------------------------------------------------------------------------
    5. One Arm DB Row [ 4 Sets ]
    8x100 | 8x100 | 8x100 | 8x100 | - | - |
    --------------------------------------------------------------------------------
    6. Seated Cable Row, N. [ 4 Sets ]
    8x150 | 8x150 | 8x150 | 8x150 | - | - |
    --------------------------------------------------------------------------------
    7. Hypers [ 4 Sets ]
    8x85 | 8x85 | 8x85 | 8x85 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

    Cardio
    1 mile run ~7mins.

  8. #8
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    Default

    Looking good so far, been tempted to try R4W myself one day.

  9. #9
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    Default Day 6

    R4W is a staple for me for morning workouts, they just aren't right without it.

    Starting to get a bit of acne on my face. Workout went well, wrist is still bothering me some seems like I just move from one joint problem right into another one , weather made it hard to get to the gym, some streets were a tad flooded on the way there.

    Exercise Training Log
    1. Incline BB [ 4 Sets ]
    8x190 | 8x190 | 8x190 | 8x190 | - | - |
    --------------------------------------------------------------------------------
    2. CB Curl, wide [ 4 Sets ]
    8x65 | 8x65 | 8x65 | 8x65 | - | - |
    --------------------------------------------------------------------------------
    3. Dips [ 4 Sets ]
    10xB | 10xB | 10xB | 10xB | - | - |
    --------------------------------------------------------------------------------
    4. Alt. DB Curls [ 4 Sets ]
    8x40 | 8x40 | 8x40 | 8x40 | - | - |
    --------------------------------------------------------------------------------
    5. BB Bench [ 4 Sets ]
    8x145 | 8x145 | 8x145 | 8x145 | - | - |
    --------------------------------------------------------------------------------
    6. Rev. CB Curls [ 4 Sets ]
    8x45 | 8x45 | 8x45 | 8x45 | - | - |
    --------------------------------------------------------------------------------
    7. High Pulley Crossover [ 4 Sets ]
    8x60 | 8x60 | 8x60 | 8x60 | - | - |
    --------------------------------------------------------------------------------
    8. High Pulley Curls [ 4 Sets ]
    8x100 | 8x100 | 8x100 | 8x100 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

  10. #10
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    Default

    Have you tried wrist wraps? I use mine a lot and have eliminated a lot of wrist problems.

  11. #11
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    Default Day 9

    DDawg I have wrist wraps for lifting, but don't use them very often, the wrist issue was from getting a little carried away on the heavy bag not the lifting, felt good today and bag session went great.

    Well holidays are over and its time to get back to dieting, I'll be keeping it just around 60-80 carbs a day, excluding fiber. I'll be adding some higher carb days, but haven't decided whether to do it SciVation cut diet style with moderate carb days every 3rd day or CKD style with one high carb 24-36 hour carb up.

    Nutrition
    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

    Exercise Training Log
    1. Squat [ 4 Sets ]
    8x180 | 8x180 | 8x180 | 8x180 | - | - |
    --------------------------------------------------------------------------------
    2. Romanian Deads [ 4 Sets ]
    8x190 | 8x190 | 8x190 | 8x190 | - | - |
    --------------------------------------------------------------------------------
    3. Seated Single Leg Press [ 4 Sets ]
    8x125 | 8x125 | 8x125 | 8x125 | - | - |
    --------------------------------------------------------------------------------
    4. Walking DB Lunges [ 4 Sets ]
    8x50 | 8x50 | 8x50 | 8x50 | - | - |
    --------------------------------------------------------------------------------
    5. Single Leg Ext. [ 4 Sets ]
    8x95 | 8x95 | 8x95 | 8x95 | - | - |
    --------------------------------------------------------------------------------
    6. Single Leg Curl [ 4 Sets ]
    8x80 | 8x80 | 8x80 | 8x80 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

    Cardio
    25 mins. kickboxing on heavy bag.

  12. #12
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    Default Day 10

    Nice workout, joints felt pretty good today. Decent run afterwards need to get a new watch with a stopwatch; mine broke .

    Nutrition
    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

    Exercise Training Log
    1. Standing BB Press [ 4 Sets ]
    8x90 | 8x90 | 8x90 | 8x90 | - | - |
    --------------------------------------------------------------------------------
    2. Standing DB Ext. [ 4 Sets ]
    8x70 | 8x70 | 8x70 | 8x70 | - | - |
    --------------------------------------------------------------------------------
    3. Wide Upright Row [ 4 Sets ]
    8x95 | 8x95 | 8x95 | 8x95 | - | - |
    --------------------------------------------------------------------------------
    4. Rope Pressdown [ 4 Sets ]
    8x100 | 8x100 | 8x100 | 8x100 | - | - |
    --------------------------------------------------------------------------------
    5. DB Bent Laterals [ 4 Sets ]
    8x55 | 8x55 | 8x55 | 8x55 | - | - |
    --------------------------------------------------------------------------------
    6. Seated Dip [ 4 Sets ]
    8x120 | 8x120 | 8x120 | 8x120 | - | - |
    --------------------------------------------------------------------------------
    7. BB Shrugs [ 4 Sets ]
    8x225 | 8x225 | 8x225 | 8x225 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

    Cardio
    1 mile run ~7mins.

  13. #13
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    Default Day 11

    Decent workout today, only went for 15 mins. on the bag, just didn't feel up to it for some reason.

    Nutrition
    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

    Exercise Training Log
    1. Donkey Calf [ 4 Sets ]
    20x180 | 20x180 | 20x180 | 20x180 | - | - |
    --------------------------------------------------------------------------------
    2. MTS Crunch [ 4 Sets ]
    20x40 | 20x40 | 20x40 | 20x40 | - | - |
    --------------------------------------------------------------------------------
    3. Forearm Curl [ 4 Sets ]
    20x85 | 20x85 | 20x85 | 20x85 | - | - |
    --------------------------------------------------------------------------------
    4. BB Calf Raise [ 4 Sets ]
    20x145 | 20x145 | 20x145 | 20x145 | - | - |
    --------------------------------------------------------------------------------
    5. Rev. Crunch [ 4 Sets ]
    20x10 | 20x10 | 20x10 | 20x10 | - | - |
    --------------------------------------------------------------------------------
    6. Rev. Forearm Curl [ 4 Sets ]
    20x45 | 20x45 | 20x45 | 20x45 | - | - |
    --------------------------------------------------------------------------------
    7. Cable Ext. Rot. [ 4 Sets ]
    20x20 | 20x20 | 20x20 | 20x20 | - | - |
    --------------------------------------------------------------------------------
    8. Cuban Rot. [ 4 Sets ]
    20x20 | 20x20 | 20x20 | 20x20 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

    Cardio
    15 mins. heavy bag.

  14. #14
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    Default Day 12

    Good workout, left out the hypers and didn't do any cardio.

    Exercise Training Log
    1. Rack Pulls [ 4 Sets ]
    8x255 | 8x255 | 8x255 | 8x255 | - | - |
    --------------------------------------------------------------------------------
    2. P/H/C [ 6 Sets ]
    4xB | 4xB | 4xB | 4xB | 3xB | 3xB |
    --------------------------------------------------------------------------------
    3. BB Row, pron. [ 4 Sets ]
    8x150 | 8x150 | 8x150 | 8x150 | - | - |
    --------------------------------------------------------------------------------
    4. Pulldown, pron. [ 4 Sets ]
    8x140 | 8x140 | 8x140 | 8x140 | - | - |
    --------------------------------------------------------------------------------
    5. HS High Row [ 4 Sets ]
    8x200 | 8x200 | 8x200 | 8x200 | - | - |
    --------------------------------------------------------------------------------
    6. Seated Cable Row, wide [ 4 Sets ]
    8x110 | 8x110 | 8x110 | 8x110 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
    Last edited by El Pena; 12-29-2006 at 10:55 PM.

  15. #15
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    Default Days 13-15

    Sat.

    Workout went pretty well, I've decided to ditch the flat DB pressing, it just bothers the hell out of my shoulders, I'll be experimenting with machines until I find something I like.

    4 sets 8 reps
    Incline DB - 80
    CB Curl, narrow - 75
    Dips - 10*BW
    Conc. Curls - 30
    Cybex Chest Press - 110
    Hammer Curl - 30
    Low Pulley Crossover - 120
    HS Curl - 45

    Sun. off day

    Mon.

    Cardio at home, due to gym being closed.

    Shadow boxing - 30 mins
    Treadmill - 20 mins at 3.2 mph.

  16. #16
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    Jul 2006
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    Default Day 16

    Decent workout, didn't notice too much of a New Year's crowd have to see how it goes in the next couple weeks.

    Exercise Training Log
    1. Front Squat [ 4 Sets ]
    8x135 | 8x135 | 8x135 | 8x135 | - | - |
    --------------------------------------------------------------------------------
    2. GHR [ 4 Sets ]
    8xB | 8xB | 8xB | 8xB | - | - |
    --------------------------------------------------------------------------------
    3. Leg Press, narrow [ 4 Sets ]
    8x570 | 8x570 | 8x570 | 8x570 | - | - |
    --------------------------------------------------------------------------------
    4. Split Squat [ 4 Sets ]
    8x130 | 8x130 | 8x130 | 8x130 | - | - |
    --------------------------------------------------------------------------------
    5. Single Leg Ext. [ 4 Sets ]
    8x95 | 8x95 | 8x95 | 8x95 | - | - |
    --------------------------------------------------------------------------------
    6. Single Leg Curl [ 4 Sets ]
    8x80 | 8x80 | 8x80 | 8x80 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

    Cardio
    25 mins. kickboxing

  17. #17
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    Default

    Quote Originally Posted by El Pena
    I've decided to ditch the flat DB pressing, it just bothers the hell out of my shoulders, I'll be experimenting with machines until I find something I like.
    Have you tried pressing with your palms facing eachother ?

  18. #18
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    Default Day 17

    PU, yep tried that already, I'll still be doing flat BB for now as that doesn't bother it anywhere near as much as the DB's.

    Nice workout today, shoulders felt good throughout.

    Nutrition
    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

    Exercise Training Log
    1. Hang Clean & Press [ 4 Sets ]
    8x90 | 8x90 | 8x90 | 8x90 | - | - |
    --------------------------------------------------------------------------------
    2. One Arm Tri. Pressdown [ 4 Sets ]
    8x50 | 8x50 | 8x50 | 8x50 | - | - |
    --------------------------------------------------------------------------------
    3. Face Pulls [ 4 Sets ]
    8x110 | 8x110 | 8x110 | 8x110 | - | - |
    --------------------------------------------------------------------------------
    4. Tri. Pressback [ 4 Sets ]
    8x40 | 8x40 | 8x40 | 8x40 | - | - |
    --------------------------------------------------------------------------------
    5. DB Lateral Raise [ 4 Sets ]
    8x25 | 8x25 | 8x25 | 8x25 | - | - |
    --------------------------------------------------------------------------------
    6. EO Pressdown [ 4 Sets ]
    8x110 | 8x110 | 8x110 | 8x110 | - | - |
    --------------------------------------------------------------------------------
    7. CG BB Shrugs [ 4 Sets ]
    8x315 | 8x315 | 8x315 | 8x315 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

    Cardio
    1 mile run ~7 mins.
    Last edited by El Pena; 01-03-2007 at 08:47 PM.

  19. #19
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    Default Day 18

    Light workout today, everything went quite well, got carried away on the heavy bag again, and hurt the knuckles on my right hand, hoping the tenderness goes away before my planned session for Saturday, if it doesn't guess its back to shadow boxing for a bit.

    Nutrition
    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

    Exercise Training Log
    1. Toe Press [ 4 Sets ]
    16x530 | 16x530 | 16x530 | 16x530 | - | - |
    --------------------------------------------------------------------------------
    2. Rope Crunch [ 4 Sets ]
    16x45 | 16x45 | 16x45 | 16x45 | - | - |
    --------------------------------------------------------------------------------
    3. Forearm Curl [ 4 Sets ]
    16x85 | 16x85 | 16x85 | 16x85 | - | - |
    --------------------------------------------------------------------------------
    4. Supraspinatus Raise [ 4 Sets ]
    16x10 | 16x10 | 16x10 | 16x10 | - | - |
    --------------------------------------------------------------------------------
    5. Seated Calf [ 4 Sets ]
    16x165 | 16x165 | 16x165 | 16x165 | - | - |
    --------------------------------------------------------------------------------
    6. Leg Raise [ 4 Sets ]
    16xB | 16xB | 16xB | 16xB | - | - |
    --------------------------------------------------------------------------------
    7. Rev. Forearm Curl [ 4 Sets ]
    16x45 | 16x45 | 16x45 | 16x45 | - | - |
    --------------------------------------------------------------------------------
    8. Cuban Rotation [ 4 Sets ]
    16x20 | 16x20 | 16x20 | 16x20 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

    Cardio
    25 mins. heavy bag.

  20. #20
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    Jul 2006
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    Default Day 19

    Nice workout today. Deads took alot out of me and it took me a while to get back into it. I've cut out the back extensions as my lower back was already getting alot of work anyways, and taking the DB's all the way across the gym to where the back extension contraption is got annoying as hell.

    Nutrition
    http://www.fitday.com/WebFit/PublicJ...?Owner=El+Pena

    Exercise Training Log
    1. Deads [ 4 Sets ]
    8x290 | 8x290 | 8x290 | 8x290 | - | - |
    --------------------------------------------------------------------------------
    2. P/H/C [ 4 Sets ]
    3xB | 3xB | 3xB | 3xB | 3xB | 3xB |
    --------------------------------------------------------------------------------
    3. BB Row, Sup. [ 4 Sets ]
    8x165 | 8x165 | 8x165 | 8x165 | - | - |
    --------------------------------------------------------------------------------
    4. Pulldowns, Sup. [ 4 Sets ]
    8x180 | 8x180 | 8x180 | 8x180 | - | - |
    --------------------------------------------------------------------------------
    5. One Arm DB Row [ 4 Sets ]
    8x100 | 8x100 | 8x100 | 8x100 | - | - |
    --------------------------------------------------------------------------------
    6. Seated Cable Row [ 4 Sets ]
    8x150 | 8x150 | 8x150 | 8x150 | - | - |
    --------------------------------------------------------------------------------
    Exercise Training Log (ETL System Beta) - Provided by Hybrid-X

    Cardio
    Elliptical 20mins. CT2 R1 1.72mi.

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