Done with rehab time to build

[bull.dogz]

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.

[icetrauma]

Today was arms and cardio. The shoulder/neck have been sore for a couple of days so I am giving them a rest. I sure did miss the WF today. Next payday it will be on order

Warm up
push downs/straight bar curls
2x15x40/2x15x45
smith machine rev. grip bench
1x15x135

working sets
smith machine reverse grip bp./db curls
1x10x205/1x10x25
2x10x225/1x10x35
/1x10x40

overhead rope ext./ez bar cable curls
1x10x80/1x10x80
1x10x110/1x10x110
1x10x120/1x10x120

db kick backs/machine preacher curls
1x10x22.5/1x10x70
1x10x25/1x10x100
1x10x30/1x10x110

Cardio was for 30 min. No treadmill on warm up today because I wanted to get 30 min of straight cardio in. Started off on incline 8 speed 3. Topped out at incline 10 with speed of 4 for minutes 10-30. Legs were tight and sore. Especially the outer sweep of the quads, hammies and glutes. Tomorrow will be straight up cardio and abs. I am starting to hit that point were I have an unsatisfiable hunger in the evening. It does not matter how much I eat or drink. Any suggestions are appreciated. Thanks.

[icetrauma]

Yesterday's cardio was horrible. So, I kicked it up today. Shoulders and cardio.

Warm up
10 min tread
seated overhead db press 2x15x35

working sets
seated db press
1x10x65
1x8x70
1x6x70 then 1x4x55

single arm reverse flyes on cables
1x10x30
1x10x40
1x10x50

db lat raises. one arm at a time
3x10x25

cable front raises
2x10x17.5
1x10x15
These really burned deep in the shoulders. Felt good.

bb shrugs
1x10x225
2x10x315
seated shrugs on hammer strength machine
1x10x90 each side
1x10x115

cardio was awesome. 20 min hiit on elliptical runner followed by 15 min. incline on treadmill. Felt really good to get in their and sweat it out. Tomorrow cardio and abs. No work today so I got to sleep in until 0730

[icetrauma]

Today was cardio and abs. Woke up. Downed some whey and water. Waited about 20 mins. Then hit the ECA and headed off to the gym. Cardio was 45 min. with 6 minute warm up. Sweated like nobody's business. Had a good session. I really feel like I accomplished something today. After that was abs. Decline crunch 1x25xbw, 2x15xbw+10. Headed over to cables for some weighted crunches to polish it off. 1x15x80 finished off with 2x15x150. For breakfast today I only had 3 eggs left so I had 2 whites + 1 egg omlette. With 99%ff ham, ff cheese and topped off with some Chipotle Tabasco for a nice smokey flavor. Yummmmmmmmmmm!!!!!!!!!!

[icetrauma]

Had to pop a benadryl to get to sleep last pm. I was to groggy to hit it this am so I slept in till 0530 for work. I have been feeling mentally crappy all weekend and ended up eating a so so diet. 75% good 25% bad. Today was our weekly weigh in at work and I was not feeling really up to it because of the bad eating over the weekend. To my surpise I weighed in at 257. I was like and surprised at the weight. Started off at 271 and am down to 257. 14 lb. weight loss since 1/05/09. I feel much better now.

[icetrauma]

Today was chest and cardio. For some reason my bench was not up to par. Weight felt heavier than usual. Prob. need to up the protein. Any advise would be greatly appreciated.

warm up
treadmill 10 min.
bb bench 2x15x35

working sets
bb bench
1x10x185
1x8x225
1x7x225
1x6x225
1x8x225 + 1 forced rep
1x5x225 + 2 forced reps
Had a spotter for the last 2 sets. Not sure if the mental aspect of a spotter helped me push a couple more out than I would have done w/o the spotter.

db incline
2x10x60
1x10x65
1x8x65

hammer strength decline/cable cross overs
1x10x70
1x10x80/1x10x50
1x10x80/1x10x60
/1x10x60

For cardio I tried the arc runner for the 1st time. I did it for 10 minutes and wow, it really gets the heart pumpin. Finished off on treadmill incline 9 speed 4.0 for an additional 10 minutes. Had some extra time so I hit the steam room to relax for the final 10 minutes. Tomorrow will be back and cardio. My gym finally added a t-bar row machine with multiple grip angles. And the best part...........it does not have the pad to lye on. I prefer it that way and I am looking forward to adding it into my regiment tomorrow.

[icetrauma]

Weight update on the cut. I started off at 271 bf% not measured. Then I dropped to 267 @ 23% bf. Today I was 257 @ 17% bf. With all the calculations tallyed. That = 10 lbs of fat loss and +1.55 lbs. of lbm. Things are headed in the right direction.

[icetrauma]

Splurged last night on some BW3's. Had some buffalo wings. Tasted great but know I remember why I stopped eating them in the first place. Woke up with some bad lower abd. cramps. Hit the gym and it started off slow but the pace picked up. Today was back.

Warm up
treadmill 10 min.
neutral grip med width lat pulldowns. 2x15x60

lat pull downs
1x10x135
1x10x165
1x10x195

t-bar rows
1x12x90
1x10x115
1x10x185

low pulls
1x10x165
1x10x210
1x10x225

hammer strength reverse narrow grip pulldowns
2x10x70
1x10x80

bent leg deads
1x6x185
1x5x235
1x5x255
Should of started off heavier on these.

[icetrauma]

Hit cardio pretty hard today. Had sushi for dinner last pm and the soy sauce bloated me up pretty good. 45 min cardio with 5 min cool down. Then did some oblique work.

obliques
1x10xbw+10 oblique crunches on good morning machine.
1x10x20 oblique twists on cables
2x10xbw oblique crunches

All done in succession. Going to up the water today to get rid of this excess sodium.

[icetrauma]

Shoulders and cardio today. Had some extra time so I really put the ol grind to the delts.

Warm up
standing db overhead press 2x15x37.5

working sets
seated db overhead press
1x10x60
1x10x65
2x8x65

reverse cable flyes
1x10x30
2x10x40
1x10x50

lat raises single arm at a time
1x10x22.5
1x10x25
1x10x30

cable front raises
3x10x17.5

db shrugs
1x10x80
1x10x85
1x10x100
1x10x120

Cardio was done on the arc runner and it really kicked my arce. Wanted to stop and hit the treadmill after 10 minutes but I made the full 20.

Now on the greater side of the news. The est. delivery of my WF/GM should be today.

[icetrauma]

Hit some legs and abs today. Wanna here about it? Here it goes.

Warm up 10 min tread
hack squats 2x15x135

working sets

hack squats
1x12x225
1x10x315
1x10x405
2x8x405

leg press
1x10x540
2x10x630
Last set here one of the boys got caught in a bad place and it really put the slow down on wheel day.

leg ext
3x10x145

Seated leg curls
1x15x60
1x10x125
3x10x155

lying leg curls
1x10x110
1x10x125
1x10x140
single leg lying curls 1x6x60 each leg then 1x6x125 both legs

standing calf raise
2x15x60
1x10x120
2x10x130

seated calf presses
2x10x115
last set super setted with 1x10x90 seated calf raises

Did 10 min on tread to deep the legs going and a cool down.

Abs
crunches
2x15x80
Then crunches on the "ab raiser" machine all continous
1x10xbw crunch, r leg down, l leg down then reg. crunches

Legs are aching right now but that is expected. I started my WF/GM stack and all is going very well. Splurging today for super bowl party and everything will be back to normal tomorrow. Hope everyone has a safe and fun super bowl Sunday. time

[jiritt0]

Love the consistency!!

[icetrauma]

Took Monday off for recovery. Yesterday went like this.

warm up
10 min tread
tri push downs and reverse grip pull downs 2x15x40
straight bar curls 2x12x60

working sets
decline skull crushers
1x10x60
2x10x70
1x5x70 dropped to 50 for final 5 reps

straight bar push downs
1x10x120
1x10x140
1x10x160

single arm underhand grip pull downs
3x10x40

kickbacks
1x12x25

db curls
1x15x20
1x10x30
1x10x35
1x8x40

ez bar curls
3x10x70

db preacher curls
3x10x25

Arms were pumped and swole. The WF really kicked in and helped with focus and intensity. Had a nice steady source of energy.

Cardio was 1hr on the treadmill. All up hill. Avg incline was 12 avg speed was 3.8.

Today will be cardio and abs. Will update later.

[icetrauma]

Cardio kicked my ass today. I started off with 20 min. hill interval training on the arc runner and finished with with a climb from hell on the treadmill. Total cardio time was 65 min. vovered over 3.5 miles. Abs were decline crunches 2x15xbw+10 followed by leg raises and reverse crunches 2x15xbw. I am spent at the moment. Ready for bed and another day of challenges.

[icetrauma]

Hit chest and cardio today.

Warm up
db incline 2x15x35

working sets
db incline
1x10x60
1x10x70
2x10x80

db bench
4x10x65

cable cross overs
1x10x40
1x10x50
1x10x60

cable single arm flyes
1x10x40
2x10x50
1x20x40

cardio was 30 min on treadmill. The last 3 days of cardio I have really felt spent after the session. Had a so so chest workout. Pump and energy was good but focus lacked at the beginning. I have not been sleeping to well the last 5 days so that my have something to do with it. Hope fully I will be able to get some good rest tomorrow.