Done with rehab time to build

[icetrauma]

Hit chest today. Had some time restraints for family time so abs and extra cardio was kicked out.

Warm up
treadmill 15 min
bb bench 2x15x135

working sets
bb bench
1x5x225
1x5x245
1x5x265
1x4x275

bb incline
2x5x195
1x5x205
1x4x205

bb decline
1x5x225
1x5x185 slow reps about 5,2,explode tempo

Tomorrow is wheels . From here on out here is my split.

chest,back and cardio
wheels and abs
shoulders and cardio. I will throw in some arms if time allows.

Since back and chest were worked today and yesterday, tomorrow is wheel day.

[icetrauma]

Today was wheels and abs. Off of work today so, I decided to hit it around 0500. Preworkout drink 1 scoop whey, 2 cups coffee and the rest filled with h2o.

warm up
treadmill 10 min
hack squats 1x15x135 and 1x12x225

working sets counting sled as bb weight. I know it is not the same but it makes teh math alot easier.
1x6x315
1x5x385
1x5x495
1x5x495

bb stiff leg deads
1x8x185
1x5x225
2x5x245

seated calf raises
warm up 2x15x70
working sets
2x5x170

standing calf raises
2x10x150

crunches
4x15xbw

I know I just switched up to low reps and heavy weight, heavy for me that is, my muscles feel fuller and pumped. Tomorrow is shoulders and cardio. L8R!

[icetrauma]

HOOK'EM HORNS!!!!!!!!!!!!!!!!!!!!!!!!!

Hit shoulders and cardio this am. Had a little to much spice in my dinner last pm and suffered the gi consequences this am.

warm up
standing bb overhead press
2x15x65
1x10x95

working sets
standing bb overhead press
3x5x150
1x5x160

seated bent over flyes
1x10x25
2x8x30

seated front raises/shrugs
1x10x25/1x10x315
1x10x30/1x10x315
--------/1x10x315

Cardio was treadmill. Ran 1/4 mile and the abd cramps really reared their ugly head. I then decided to do an uphill climb. Finished out for 18 additional minutes. Sweated up a storm. Upper body doms are ok today. Tolerable.

Next payday I am going to pick up a prestim workout drink, creatine and bcaa's. Going bulk to keep the cost down. Trying to recover from Christmas. It was an all cash Christmas so, things are tighter than usual at the moment. Thinking about about getting SuperCharge, bulk mono and bulk bcaa's. And after this run of SC is done then I'll be able to get some flood and mag. PW is out of reach at the moment.

Tomorrow is an off day. Going to sleep in but if I wake up without the alarm, I'll go in and hit some cardio. Next scheduled workout it Thurs. and it is chest/back and cardio.

[icetrauma]

Been out of pocket the last 3 days from a stomach virus. Going to rehydrate today and hopefully be able to hit the gym this afternoon.

[icetrauma]

Had some extra time today in the gym, due to no work. My workout partner was unable to make it so I hit back, bi's and cardio today.

Warm up
treadmill x 10 min.
lat pull downs wide grip 2x15x75

working sets
lat pull downs wide grip
1x10x165
2x6x195

bb bent over rows
1x10x225
1x6x245
1x5x265

close grip rows
1x10x195
2x6x225

overhead pull downs with lat. bar
2x7x105

bi's
warm up
1x15x60

working sets
bb curls
1x10x30
1x6x40
1x5x45

db preacher curls
3x6x35

hammer curls
1x8x35

Left tennis elbow started to flair up again after 1st set of db curls. Worked through it. All is good now.

Cardio was on treadmill for 30 minutes. All uphill climb started on level 7 and worked up to an incline of 10. Speed started off at 3.0 and finished off at 3.6.

[icetrauma]

Officially started my cut yesterday. Today was chest, abs and cardio. Wanna hear about it here it goes.-In Living Color.

Warm up
treadmill 10 minutes
incline bb press 2x15x135

working sets
1x8x185
1x5x225
2x4x225
Went up a little to fast. Should of hit 205x5 for my second set.

bb bench
1x8x185
2x5x225 3rd set needed a spot so dropped the weight on next set.
1x6x185

cable crossovers
1x10x40
1x10x50

Abs
crunches 3x25xbw
oblique crunches 1x15xbw

Cardio was on treadmill for 20 minutes. Started off on level 7 speed 3.0 3 was up to incline 11 and speed 4.0 by 10 minutes till finish. Worked up a nice sweat. Heart rate ran from 120's-150's.

I am upping my protein intake as of today to 300+ grams. I have also started my E/C/A stack. Last weeks weight was 271 todays 267.

[icetrauma]

Woke up from some of the best sleep I have had in a while. I was right in the middle of my rem cycle when the alarm went off. I really wanted to stay in bed because I was sleeping so good. And off to the gym I went.

Warm up
treadmill 10 min.
seated bb overhead press 2x15x95

working sets
db overhead press
1x10x60
1x6x70
2x5x75

lat raises
1x10x20
1x8x30
2x6x32.5

behind back shrugs/straight bar push downs
1x10x185/1x15x40
1x10x225/1x10x90
1x10x275/1x6x120
1x10x275/1x6x120

dips
2x5xbw-had to cut these short. Felt a twinge in my right shoulder.

overhead rope pushes
1x10x90
2x6x120

This had to be one of the worst workouts I have had in a long long time. No energy, no focus and just all around wtf! Upper body was tight from the previous 2 workouts. Nothing flowed. From the time I got up to the time I hit the shower everything was a cluster. I just could not get my act together today. Tomorrow is an off day so, possibly just cardio and abs. Wheels will be hit on Friday.

[icetrauma]

Hit wheels this evening and I was a little upset with the amount of weight lifted. It's either the calorie defecite or I usually lift more in the morning. So, here it is in all its lack luster glory.

warm up
treadmill x 10 min.
bb squats 1x15x135,2x10x225

working sets

bb squats
1x6x315
1x5x365
1x4x405
1x3x405

leg press not including weight of sled
1x10x540
1x8x630
1x8x720

stiff legged deads
1x15x135
1x10x185
1x6x225
2x5x275

seated leg curls
1x10x120
2x8x150

seated calf raises
1x15x45
1x10x115
1x10x135

calf raises on leg press weight not including sled
1x10x180
1x10x360
1x8x450

Focus was so so. Energy level was about the same. And endurance was crappy to say the least. I got winded pretty easily during the workout. Tomorrow is cardio and abs.

[icetrauma]

Today was supposed to be an off day but I decided to do some cardio and abs. Cardio was light uphill climb on the treadmill to loosen the legs up. After that I hit some rotator cuff exercises to give them some work. Abs were leg raises. Legs are really sore at the moment. Today was a cheat meal for lunch. Had some sweet and sour pork, egg roll, won-ton soup and some hot jasmine tea. I am taking tomorrow off and back in the gym on Sunday.

[icetrauma]

Ran a little late today so I was only able to do 15 min cardio. Hit chest and cardio today.

Warm up
db incline 2x15x35

working sets
db incline
1x10x65
1x10x70
1x10x80
1x8x80

db bench
3x10x65

hammer strength decline
3x10x80

seated cable flyes
1x10x35
2x10x50

Cardio was uphill on the treadmill for 15 minutes. Started off on incline 8 speed 3.0 ended on incline 10 and speed 3.6.

My workout partner did not make it this am. Pissed me off. I get tired of people saying "Yeah! I'll be there." and not show up. Anyway, I am feeling pretty good this am. Legs are still sore but loosening up. Tomorrow will be back, abs and cardio.

[icetrauma]

Got to sleep in until 0700 today. Hit back, abs and cardio today.

Warm up
treadmill 10 minutes
wide grip lat pull downs 2x15x75

working sets
med grip lat pull-downs
1x10x150
1x10x165
1x10x180

hammer strength high pulls weight each side
3x10x90

close grip pull downs
1x10x120
1x10x150
1x10x165

lawn mowers
1x10x80
1x10x90
1x10x100

abs
2x30xbw done in this fashion. Crunches, R oblique crunches then L oblique crunches.

Cardio was 30 minutes on the treadmill. All uphill. Started icline 8 speed 3. Finished off incline 10 speed 4.

Today was our weekly weigh in at work and I am down 7 pounds in 3 wks. Feeling pretty damn good!

[jaymdubbs]

Good luck on the cut!!!!!

[icetrauma]

Good luck on the cut!!!!!

Thanks. You abs are inspiring. No homo.

[jaymdubbs]

Thanks. You abs are inspiring. No homo.

hahaha thanks - i am hoping to refine them further

[icetrauma]

Yesterday I discovered a brown box on the dooor step. I was not expecting a package. So, to my surprise I noticed a CL label on it and said to myself "self what could be in the box". Only thing I was expecting was some WF tabs to sample. I opened up and ! Not only did I find some WF tab samples but I also found some GM, PW and reduction sample packets. To top all that off a skull cap and shirt were in their. . Christmas comes early this year.

Today was legs. I woke up. Took the WF and GM. I forgot how yummy the Green apple flavor was. Followed it up with my protein shake. Mixed the PW and headed off to the gym. Did wheels today.

Warm up
treadmill x 10 min.
deads 2x10x135

working sets
1x5x225
3x5x315

walking lunges with straight bar
1x10x70
1x10x80

Leg ext./seated leg curls/standing calf raises
1x10x150,1x15x70,1x15x60
1x10x180,1x10x165,1x10x135
1x10x190,1x10x180,1x10x135
---------,1x10x195,1x10x135

seated calf raises
1x10x90
2x10x135

I really forgot how good WF, GM and PW were. Energy level was good. Endurance was better then expected. I was able to push through the fatigue and finish up. Focus was better than normal. I had a great workout. Worked myself up to the state of nauseausness. Had to delay the post workout shake by 40 minutes.