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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: wes on July 12, 2022, 12:29:14 AM
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July 11, 2022
Chest,Back,Neck,Abs:
DB Benches - 3 sets
DB Flyes - 3 sets
Elevated Pushups - 1 set to failure
Two-Arm DB Rows - 3 sets
DB Pullovers - 3 sets
DB Shrugs - 3 sets
Crunches - 3 sets to failure with rest pauses to failure `till I almost screamed :D
Lying Plate Neck Raise - 1 set to failure
Gonna` start hitting every bodypart twice a week....haven`t done this in decades.....kept the sets to a minimum as I took off 5 days last week and I don`t want to be too sore before I hit chest again later in the week.
More exercises and sets will be added over time once I adjust to this plan.
Meal # 1
Post - Workout
1 scoop whey in water
1/2 cup oatmeal mixed in shake
{trained on an empty stomach}
Meal # 2
7 egg whites +1 whole egg omellette with sliced tomatoes.onions and red pepper strips
water
Meal # 3
lean ground beer patty
mashed potatoes
baby carrots
water
Meal # 4
chicken
rice
baby carrots
water
Meal # 5
1 scoop whey in water
I`Meal # 1
Post - Workout
1 scoop whey in water
1/2 cup oatmeal mixed in shake
{trained on an empty stomach}
Meal # 2
7 egg whites +1 whole egg omellette with sliced tomatoes.onions and red pepper strips
water
Meal # 3
lean ground beer patty
mashed potatoes
baby carrots
water
Meal # 4
chicken
rice
baby carrots
water
Meal # 5
1 scoop whey in water
I`ll be adding in amount of weight used as well as reps and any other pertinent things from here on in.
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Way to go, Wes.
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Way to go, Wes.
Thank you my brother in iron.
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July 12 2022
Shoulders + Arms:
Seated Bradford Press - 3 sets
Behind The Back Latera Raise - 3 sets
Lateral Raise Static Hold - 1 set {until failure.....lasted to a count of 65}
Bent-Over Laterals - 3 sets {did Drop-Sets on this one}
Barbell Curls - 3 sets
Seated Hammer Curls - 2 sets
Lying DB Extensions - 3 sets
Seated one-Arm Extensions - 2 sets
As I said yesterday, I`m gonna` start hitting every bodypart twice a week so I kept the sets to a minimum as I took off 5 days last week and I don`t want to be too sore before I train again later in the week.
More exercises and sets will be added over time once I adjust to this new routine.
Meal #1: Pre-Workout
1 scoop whey in water
2 cups of coffee
Meal #2: Post-Workout
1 scoop whey in water
1 cup oatmeal mixed into shake
Meal #3:
5 whole eggs scrambled
water
Meal #4:
chicken + rice in tomato sauce with diced tomatoes and crushed tomatoes
Diet Coke
Meal #5:
Chicken Breast
salad with low fat dressing
Cottage cheese
Diet Coke
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Have you commenced with the TRT as of yet?
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Have you commenced with the TRT as of yet?
Not yet bro.but looking pretty good.
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July 13 2022
Quads,Hamtrings,Calves,Foreaerms:
Front Squats - 3 sets - {very close stance, non-lock, toes pointing forward, heels on 2 X 4 block}
Goblet Squats - 3 sets -{wide stance, pause at rock bottom}
Dumbell Lunges - 3 sets
Dumbell RDL - 3 sets
Calf Raise - 5 sets
Swingbell Wrist Curls - 3 sets
Reverse Swingbell Wrist Curls - 3 sets
TRAIN HARD
Meal # 1 : Pre-Workout
1 scoop whey in water
Meal # 2: Post-Workout
1 scoop whey in water
1 banana
Meal # 3:
chicken + rice in tomato sauce with diced tomatoes and crushed tomatoes
Diet Coke
Meal # 4:
1 pork chop
mashed potatoes
green beans
1 cup of cinnamon applesauce
water
Meal # 5:
chicken + rice in tomato sauce with diced tomatoes and crushed tomatoes
Diet Coke
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Getbig is watching...always watching.
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Getbig is watching...always watching.
Kind of like Big Brother.
I glanced at your training log but will have to peruse it further tomorrow.
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Kind of like Big Brother.
I glanced at your training log but will have to peruse it further tomorrow.
It's not too exciting but thanks.
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It's not too exciting but thanks.
Neither is mine. :D
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July 14 2022
Meal 1:
1 scoop whey in water
Meal 2
chicken + rice
water
Meal 3
cittage cheese
Greek yogurt
1 banana
water
Meal 4
chicken + rice
green beans
water
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July 15 2022
Chest,Back,Traps,Neck:
DB Inclines - 4 sets
DB Flyes - 4 sets
Elevated Pushups - 4 sets
One-Arm DB Rows - 4 sets
DB Pullovers - 4 sets
DB Shrugs - 3 sets
Lying Plate Neck Raises - 3 sets
TRAIN HARD
Meal 1: Pre-Workout
1 scoop whey in water
2 cups of coffee
Meal 2: Post - Workout
1 scoop whey in water
1 cup oatmeal mixed in shake
1 banana
Meal 3:
omellette made with 4 whole eggs and 3 eggwhites
red pepper strips
thinly sloced tomato
chopped onions
water
Meal 4:
chicken breast
sweet potatoes
broccoli
applesauce with cinnamon
water
Meal 5 :
2 chocolate chip rice cakes with natty PB
1 banana
Greek yogurt
water
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July 15 2022
Chest,Back,Traps,Neck:
DB Inclines - 4 sets
DB Flyes - 4 sets
Elevated Pushups - 4 sets
One-Arm DB Rows - 4 sets
DB Pullovers - 4 sets
DB Shrugs - 3 sets
Lying Plate Neck Raises - 3 sets
TRAIN HARD
Wouldn't training with an erection restrict bloodflow to the muscles being trained?
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Good luck wes!
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Good luck wes!
Thank you my brother.....I`m on point and I plan on staying there.
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Wouldn't training with an erection restrict bloodflow to the muscles being trained?
(https://houston.momcollective.com/wp-content/uploads/2022/02/After-the-SH-Rule-shhhhh.gif)
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Gonna` enter the NABBA Nats again and possibly the Southern States if all goes according to plan.
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July 16 2022
Shoulders,Arms,Abs:
Shoulders:
Tri-Set:
{Seated DB Press - 3 sets
{DB Lateral Raise - 3 sets
{Bent-Over Laterals - 3 sets
Static Side/Lateral Hold with Kettlebells - 3 sets {held for a count of 60 on all 3 sets}
Kettlebell Front Raises - 1 set to utter failure
Biceps + Triceps:
Super-Set # 1:
{Seated Alternate DB Curls - 4 sets {started these with palms facing towards the back and supinated into a slow curl}
{Lying DB Triceps Extensions - 4 sets
Super-Set # 2:
{Bent-Forward Concentration Curls - 3 sets {did these bent over 90 degrees at the waist opposing hand on bench}
{Seated One-Arm DB Extentions - 3 sets
Abdominals:
Super-Set:
{Crunches - 3 sets
{Roman-Chair Situps - 3 sets
TRAIN HARD
Meal 1: Pre-Workout
1 scoop whey in water
2 cups of coffee
Meal 2: Post - Workout
1 scoop whey in water
1 cup oatmeal mixed in shake
1 banana
Meal 3:
omellette made with 3 whole eggs and 7 eggwhites
red pepper strips
thinly sliced tomato
chopped onions
water
Meal 4:
chicken breast
sweet potatoes
broccoli
water
Meal 5 :
1 scoop whey in water with 2 Tbsps. of fiber {with vanilla protein powder this tastes like a creamsicle}
2 chocolate chip rice cakes with natty PB
1 banana
Greek yogurt
water
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July 17 2022
Quads,Hamstrings,Calves:
Front Squats - 5 sets {heels on block....ass to the grass....non-lock style.....brutal burn}
DB Step-Ups - 5 sets {did these unilaterally concentrating on one leg at a time}
DB RDL`s - 5 sets
Calf Raise - 6 sets {high block and did half reps to failure at the end of each set plus stretching}
Basic and to the point...got the job done....legs are pumped shaking like a leaf on a tree.
TRAIN HARD
Meal # 1: Post -Workout
1 scoop whey in water
1 cup oars mixed into shake
{TRAINED IN A FASTED STATE ON 3 CUPS OF COFFEE}
Meal # 2:
chicken + rice
Diet-Coke
Meal # 3:
ground turkey patty
1 cup cottage cheese
Diet-Coke
Meal # 4:
1 pork chop
tomato slices
1 cup cottage cheese
applesauce with cinnamon
Diet-Coke
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July 18 2022
Chest,Back,Traps,Neck,Abs:
Super-Set # :1
{DB Inclines - 5 sets
{Two-Arm DB Rows - 5 sets
Super-Set # :2
{DB Flyes - 5 sets
{DB Pullovers - 5 sets
Super-Set # :3
{Elevated Pushups - 1 set max reps
{Light Barbell Rows - 1 set max reps
Lying Plate Neck Raises - 3 sets
Crunches - 3 sets
TRAIN HARD
Meal # 1: Post -Workout
1 scoop whey in water
1 cup oars mixed into shake
{TRAINED IN A FASTED STATE ON 3 CUPS OF COFFEE}
Meal # 2:
4 whole eggs over easy
1 bagel with fake butter spray and sugar free jelly
6 oz. OJ
Meal # 3:
chicken breast
salad with lettuce, tomatoes and onion with low fat dressing
cottage cheese
Crystal-Lite
Meal # 4:
1 chicken breast
cottage cheese
tomato slices
water
Meal #5:
3 hard boiled eggs
2 chocolate chip rice cakes with natty PB
water
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Meal # 1: Post -Workout
1 scoop whey in water
1 cup oars mixed into shake
{TRAINED IN A FASTED STATE ON 3 CUPS OF COFFEE}
Meal # 2:
4 whole eggs over easy
1 bagel with fake butter spray and sugar free jelly
6 oz. OJ
Meal # 3:
chicken breast
salad with lettuce, tomatoes and onion with low fat dressing
cottage cheese
Crystal-Lite
Meal # 4:
1 chicken breast
cottage cheese
tomato slices
water
Meal #5:
3 hard boiled eggs
2 chocolate chip rice cakes with natty PB
water
Nice to see another stud who eats a lot of eggs.
6 every day.
I can boil 4, sprinkle some salt/pepper on them and devour.
Keep pushing man!
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Nice to see another stud who eats a lot of eggs.
6 every day.
I can boil 4, sprinkle some salt/pepper on them and devour.
Keep pushing man!
I love eggs.....I`ll be eating a lot more as my prep goes on.
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I love eggs.....I`ll be eating a lot more as my prep goes on.
Eggs are probably the cheapest protein source right now. Very high quality protein too.
I eat around 7 whole eggs a day.
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Eggs are an almost perfect food in my humble opinion.
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July 19 2022
Shoulders + Arms:
Seated DB Press - 3 sets
Lateral Raise - 3 sets
Seated Lateral Raise - 3 sets {went light on these with hardly any rest for mega-high reps + partials at the end of each set}
Bent-Over Laterals - 3 sets
Super- Set #1:
{Barbell Curls - 4 sets
{Seated Barbell Extensions - 4 sets
Super- Set #2:
{Seated Alternate DB Curls - 3 sets
{Lying DB Extensions - 3 sets
Triceps Dips Between Benches - 1 set {max reps with just bodyweight}
TRAIN HARD
Meal # 1: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana
{TRAINED IN A FASTED STATE ON 3 CUPS OF COFFEE AND BEET POWDER IN WATER}
Meal # 2:
shake made with 2 whole eggs,2 Tbsp. of natty PB,1 banana,8 oz.milk,5 oz. water,1 scoop of whey
Meal # 3:
ham + cheese sub with sliced tomato, onion, and lettuce with a dab of mayo
1 banana
Diet-Coke
Meal # 4:
1/2 pound ground turkey burger
cottage cheese
Crystal-Lite
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Good workouts, Wes.
Are you recovering well?
I'll bet you are seeing some improvement.
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Good workouts, Wes.
Are you recovering well?
I'll bet you are seeing some improvement.
Yeah not bad....I started hitting every bodypart twice weekly so I reduced volume per day down a bit.
Looking much better.........my legs are still sore and my calves are fucked. :D
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July 20 2022
Quads + Hamstrings:
Goblet Squats - 6 sets {ass to the grass...non-lock style}
DB Step-Ups - 6 sets {did these unilaterally again}
DB RDL - 6 sets
Very little rest which was brutal, as the reps were fairly high and it`s humid as a bitch.
Had to skip calves today cuz they are as sore as all Hell.
TRAIN HARD
Meal # 1: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana
{TRAINED IN A FASTED STATE ON 3 CUPS OF COFFEE AND BEET POWDER IN WATER}
Meal # 2:
omellette made with 8 eggwhites and 2 while eggs,sharp cheddar cheese,+ red pepper strips
Crystal - Lite
Meal # 3:
turkey + cheese sub with sliced tomato, onion, and lettuce with a dab of mayo
Diet-Coke
Meal # 4:
1 scoop of whey in water
I was gonna` make some chicken breasts with rice but it was too hot to cook and the heat and humidity was killing my appetite......I was lucky I could even drink the shake....the humidity here is oppressive
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Hotter than Dutch love, bro.
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Hotter than Dutch love, bro.
It`s been crazy hot........but as well know....."It`s not the heat,it`s the humidity". :D
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July 21 2022
Meal #1:
4 whole eggs over easy
1 bagel with fake butter spray and sugar-free jelly
2 cups of coffee
Meal #2:
1 scoop whey in water
Meal #3:
broiled Cod
1 cup of rice
steamed broccoli
Crystal-Lite
Meal #4:
turkey and cheese on whole grain bread with mustard
Diet-Coke
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You're definitely going to be as ripped as a Bhanky.
;)
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You're definitely going to be as ripped as a Bhanky.
;)
I`m trying brother.plus I`ll be much more handsome than he is. LOL ;D
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July 22 2022
Chest,Back,Neck,Abs:
Pre-Exhaust Super-Set:
{DB Flyes -5 sets
{DB Benches - 5 sets
Chest Supported DB Rows - 5 sets
DB Pullovers - 5 sets
Lying Plate Neck Raises - 3 sets
Crunches - 3 sets
Trained hard and fast......starting to look really good.
TRAIN HARD
Meal # 1: Pre -Workout
1 scoop whey in water...2 Tbsp. of beet powder,1 Tbsp. of fiber mixed into shake
Meal # 2: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana
Meal # 3:
omelette made with 10 eggwhites and 2 whole eggs with red pepper strips
1 banana
coffee
water
Meal # 4:
chicken breast
1 cup of rice
steamed broccoli
Diet-Coke
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July 23 2022
Shoulders,Arms,Forearms:
Seated DB Press- 3 sets
Lateral Raises - 3 sets {as soon as I hit failure I picked up a heavier pair of dumbells and did partials to failure}
Bent-Over Laterals - 3 sets
Super-Set:
{Alternate DB Curls - 6 sets
{Seated Barbell French Press - 6 sets
Super-Set:
{Wrist Curls - 3 sets
{Wrist Roller - 3 sets {hadn`t used one of these on years....my forearm extensors were fucking screaming}
Hand Gripper- 1 X failure
TRAIN HARD
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keep breathing defiance, looking forward to the final results. ;D
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keep breathing defiance, looking forward to the final results. ;D
Thanks Funk.....I have a whole year so I`ll be ready..... win, lose, or draw.
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July 24 2022
Quads,Hanstrings,Calves:
Front Squats - 5 sets {did these with my heels on a 2 X 4, non-lock style for constant tension}
Dumbell RDL - 5 sets
Calf Raises - 6 sets
Unbelievably hot and fucking humid today......I could literally wring out my T-shirt with sweat after training.
TRAIN HARD
Meal # 1: Pre -Workout
1 scoop whey in water
Meal # 2: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana
Meal # 3:
chicken breast
1 cup of rice
green beans
water
Meal # 4:
Lean ground beef patty
1 baked potato
2 oranges
water
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July 25 2022
REST DAY
Meal # 1:
1 scoop whey in water
1 cup dry oats added to shake
1 banana
coffee
Meal # 2:
omellette made with 8 eggwhites and 2 whole eggs
6 turkey sausage links
water
SNACK:
1 piece of coffee cake
8 oz. of 2% milk
Meal # 3:
chicken breast
1 cup of rice
steamed broccolli
Crystal-Lite
Meal # 4:
chicken breast
sliced tomatoes
Crystal-Lite
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July 26, 2022
Chest,Back,Neck,Abs:
Incline DB Press - 4 sets {I set the bench at 30 degrees for more emphasis on the chest as opposed to front delts}
Incline DB Flyes - 4 sets {I set the bench at 30 degrees for more emphasis on the chest as opposed to front delts}
One-Arm DB Rows - 4 sets
DB Pullover - 4 sets
Lying Neck Plate Raise - 3 sets
Roman - Chair Situps - 3 sets
Went up in weight in all movements, form was impeccable, and rested about 60-90 seconds between sets......my strength is good right now especially compared to how pathetic it was when I started back after my 5 year layoff. :-[
Measured my neck cold for laughs and it was at 17 + 1/2 inches....not bad for a skinny pencil neck white boy. :D
TRAIN HARD
Meal # 1: Pre -Workout
1 scoop whey in water
3 coffees
Meal # 2: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana
Meal # 3:
chicken breast
teamed broccolli
cottage cheese with pineapple
Crystal-Lite
Meal # 4:
spaghetti + meatballs
Crystal-Lite
Meal # 5:
Chicken breast
tomato slices
yogurt
water
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17.5 is no pencil neck but you're no Bhanky.
(https://media4.giphy.com/media/HAP9CdzbztQ8o/giphy.webp?cid=6c09b9525bf43975514a58cef132688fb258ef90b6b2a5af&rid=giphy.webp&ct=g)
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17.5 is no pencil neck but you're no Bhanky.
(https://media4.giphy.com/media/HAP9CdzbztQ8o/giphy.webp?cid=6c09b9525bf43975514a58cef132688fb258ef90b6b2a5af&rid=giphy.webp&ct=g)
Come on now Hanky outweighs me by about 1000 pounds and that number climbs weekly.
He has a neck like a stack of dimes, ;D
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July 27 2022
Shoulders,Arms,Forearms:
Super-Set:
{Seated Bradford Press - 3 sets
{Seated Kettlebell Laterals - 3 sets
Wide Grip Upright Rows - 3 sets
Bent-Over Laterals - 3 sets
Super-Set # 1:
{Barbell Curls - 3 sets
{Single DB Extensions - 3 sets {DB held with both hands behind head, always hated them so never did them, loved them}
Super-Set #2:
{Seated DB Curls - 3 sets {did these starting with palms in a pronated position strictly curling into a supinated position}
{One-Arm Dumbell Extensions - 3 sets
Tri-Set :
{Wrist Curls - 3 sets
{Wrist Roller - 3 sets
{Hand Gripper - 3 sets
Fucking brutal pump and burn in the forearms....vascularity getting better by the week, whereas it had totally disappeared during my long layoff.....training enthusiasm is high....I`m really liking hitting all bodyparts twice a week....gonna` keep it until I feel it`s no longer working....so far, it`s great, and I feel great.
As usual...always fucking TRAIN HARD or go home.
Meal # 1: Pre -Workout
1 scoop whey in water
3 coffees
Meal # 2: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana
Meal # 3:
omelette made with 8 eggwhites and 2 whole eggs, sliced tomato, and shredded cheese
1 bagel with fake butter spray and sugar free jelly
water
Meal # 4:
spaghetti + meatballs
Crystal-Lite
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Excellent routine.
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I'm looking forward to the final posedown at next years Master Nationals. Will it be the aesthetic beauty of Wes at welterweight sporting a freshly groomed pornstache or the 9th wonder of the world, a five tool athlete in multiple sports, the 2022 Superheavyweight winner and Covid survivor Bhank?
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Excellent routine.
Thanks Nat....look`s like you and I are the only ones keeping journals.
I'm looking forward to the final posedown at next years Master Nationals. Will it be the aesthetic beauty of Wes at welterweight sporting a freshly groomed pornstache or the 9th wonder of the world, a five tool athlete in multiple sports, the 2022 Superheavyweight winner and Covid survivor Bhank?
Come on now Abe,you know Hanky will get sick again and be a no show just like the last contest he did backed out of at the last minute.
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July 28 2022
Quads,Hamstrings,Calves:
Goblet Squats - 5 sets {heels on a 2 X 4 block ATG, non-lock}
DB Lunges - 5 sets {did these unilaterally with my lead foot on a small platform for increased depth and stretch}
RDL - 6 sets
Calf Raises - 8 sets {after all full reps were done I did half reps to failure followed by 60 seconds of stretching at the bottom}
TRAIN HARD
Meal # 1: Pre -Workout
1 scoop whey in water
coffee
Meal # 2: Post -Workout
1 scoop whey in water
1 cup dry oats mixed into shake
1 banana
Meal # 3:
chicken and rice in tomato sauce with crushed tomatoes mixed together
Crystal-Lite
SKACK:
2 chocolate rice cakes with natty peanut butter
Meal # 4:
4 whole eggs over easy
1 bagel with fake butter spray and sugar free jelly
water
Meal # 5:
chicken and rice in tomato sauce with crushed tomatoes mixed together
Crystal-Lite
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Thanks Nat....look`s like you and I are the only ones keeping journals.
Come on now Abe,you know Hanky will get sick again and be a no show just like the last contest he did backed out of at the last minute.
Or he'll make a last minute mistake and show up at light heavy. Again. 🤣
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Or he'll make a last minute mistake and show up at light heavy. Again. 🤣
Or Bantamweight. ;D
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Or Bantamweight. ;D
See you in Pittsburg next summer!
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See you in Pittsburg next summer!
I`ll be there my brother....you love in the area Abe?
Strictly a hypothetical ?.............no need to answer if you don`t feel comfortable doing so.
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July 29 2022,
REST DAY:
Meal # 1:
omellette made with 8 eggwhites and two whole eggs.tomato slices, and some shredded cheese
1 banana
1 bagel with fake butter pray and sugar free jelly
coffee
water
Meal # 2:
chicken + rice in tomato sauce with crushed tomatoes mixed together
Crystal-Lite
Meal # 3:
huge homemade taco with lean ground beef,shredded cheese,lettuce,tomato,on a fajita
yogurt
Crystal-Lite
SKACK:
2 chocolate rice cakes with natty peanut butter
Meal # 4:
huge homemade taco with lean ground beef,shredded cheese,lettuce,tomato,on a fajita
yogurt
Crystal-Lite
Meal # 5:
chicken and rice in tomato sauce with crushed tomatoes mixed together
Crystal-Lite
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I`ll be there my brother....you love in the area Abe?
Strictly a hypothetical ?.............no need to answer if you don`t feel comfortable doing so.
No worries pal. I live just outside of Detroit. Only a four hour drive for me. Plus, I happen to think Pittsburg is a pretty cool city on top of being able to support my getbig brother.
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No worries pal. I live just outside of Detroit. Only a four hour drive for me. Plus, I happen to think Pittsburg is a pretty cool city on top of being able to support my getbig brother.
Cool,yeah I love Pittsburgh,and thanks for the support my friend.
Garcia/Benavidez tonight bro. {Sat.}
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Cool,yeah I love Pittsburgh,and thanks for the support my friend.
Garcia/Benavidez tonight bro. {Sat.}
This is a good fight. Benavidez has only lost to Crawford and Garcia just competes with everyone he fights. I think 154 is gonna be too big for Danny to win the title but who knows. I'm getting nervous that Crawford vs Spence is not going to get made. If they don't fight each other next, I hope they both lose in their next fights. Are you familiar with "Boots" Ennis? He's the real deal and would probably be even money vs either Spence or Crawford.
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This is a good fight. Benavidez has only lost to Crawford and Garcia just competes with everyone he fights. I think 154 is gonna be too big for Danny to win the title but who knows. I'm getting nervous that Crawford vs Spence is not going to get made. If they don't fight each other next, I hope they both lose in their next fights. Are you familiar with "Boots" Ennis? He's the real deal and would probably be even money vs either Spence or Crawford.
Yup, it should be a good one Danny said he always busted ass to get to 147 the last few year and feels great at 154....Jose` has to look out for that "no look left hook" of Dannys.
Ennis......is in a word AWESOME.
Sick of hearing the Spence/Crawford BS....I know it`s business and it`ll be a multi-fight deal but as referee Mills Lane used to say..."Lets get t on"...Christ I`m sick of hearing about to the point that I`m almost losing interest in it.
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Yup, it should be a good one Danny said he always busted ass to get to 147 the last few year and feels great at 154....Jose` has to look out for that "no look left hook" of Dannys.
Ennis......is in a word AWESOME.
Sick of hearing the Spence/Crawford BS....I know it`s business and it`ll be a multi-fight deal but as referee Mills Lane used to say..."Lets get t on"...Christ I`m sick of hearing about to the point that I`m almost losing interest in it.
It's shit like Crawford-Spence and Manny-Floyd taking so long and after guys are past their primes that makes me appreciate the UFC that much more. That shit just doesn't happen. 1 belt per division and if you fight your way to the top, you get your shot. You know, how boxing used to be.
If Joshua loses to Usyk again, I'd still love to see Joshua and Wilder finally go at it.
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It's shit like Crawford-Spence and Manny-Floyd taking so long and after guys are past their primes that makes me appreciate the UFC that much more. That shit just doesn't happen. 1 belt per division and if you fight your way to the top, you get your shot. You know, how boxing used to be.
If Joshua loses to Usyk again, I'd still love to see Joshua and Wilder finally go at it.
X 2
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July 30 2022
Chest,Back,Neck,Abs:
DB Inclines - 4 sets
DB Flyes - 3 sets
Chest Supported Rows - 4 sets
DB Pulovers - 3 sets
Crunches - 3 sets
Lying Plate Neck Raises - 3 sets
Great workout....was strong and trained hard + fast.
TRAIN HARD
Woke up in the middle of the night and ate 3 caramel rice cakes with natty PB and some water
Meal # 1: Pre-Workout:
1 scoop of whey in water
3 cups of coffee
Meal # 2: Post-Workout:
1 scoop of whey in water
1 cup dry oat mixed into shake
1 banana
Meal # 3:
huge homemade taco with lean ground beef,shredded cheese,lettuce,tomato,on a fajita
Crystal-Lite
Meal # 4:
chicken + rice in tomato sauce with crushed tomatoes mixed together
Crystal-Lite
Meal # 5:
huge homemade taco with lean ground beef,shredded cheese,lettuce,tomato,on a fajita
Crystal-Lite
-
Good one.
Smart volume.
-
Thanks Nat.
-
July 31 2022
Shoulders,Arms,Forearms:
Seated DB Press - 3 sets
Super-Set:
{Behind The Back DB Laterals - 3 sets
{Bent-Over Laterals - 3 sets
Super-Set:
{One-Arm Preacher Curls - 5 sets - 3 sets
{One-Arm Extensions - 5 sets
Wrist Curls - 3 sets
Wrist Roller - 3 sets
Hand Grippers - 3 set
TRAIN HARD
Meal # 1: Pre-Workout:
1 scoop of whey in water
3 cups of coffee
Meal # 2: Post-Workout:
1 scoop of whey in water
1 cup dry oat mixed into shake
1 banana
Meal # 3:
4 whole eggs over easy
1 bagel with fake butter spray and sugar free jelly
8 oz. OJ
Meal # 4:
chicken + rice in tomato sauce with crushed tomatoes mixed together
2 bananas
2 six oz. yogurts
2 chocolate rice cakes with natty PB
Crystal-Lite
Meal # 5:
1 can water packed tuna
2 chocolate rice cakes with natty PN
water
-
August 01, 2022
Quads,Hamstrings,Calves,Erectors:
Leg Press - 4 sets
Leg Extensions - 4 sets
Seated Leg Curls - 4 sets
Leg Press Calf Extensions - 6 sets
Hyperextensions- 3 sets
I was on the road about a hundred miles from home or so running a few errands.....got a free pass at a Planet Fitness................. .great leg day.
(http://[size=24pt]TRAIN HARD[/size])
My diet went to Hell,,,,,,but I`ll get it back on track tomorrow.
Meal Meal # 1:
2 Filet-O-Fish sandwiches
Diet Coke
Meal # 2: Post-Workout:
1 scoop of whey in water
1 cup dry oats mixed into shake
1 banana
Meal # 3:
8 eggwhites and 2 whole eggs omelette
5 turkey sausage links
1 bagel with fake butter spray and sugar free jelly
coffee
water
Meal # 4:
1 scoop of whey in water
1 cup dry oats mixed into shake
1 banana
-
August 02, 2022
REST DAY:
Was busy all day and actually did something I wanted to try anyway,though I know it`s not a great scenario I had literally no time to eat properly and no food pre-prepped which is a rarity.
5 shakes spaced out during the day,all containing 1 scoop of whey in water with 1 cup of dry oats mixed into shake
Also drank a ton of water and had a couple of bananas......back to strictly business as usual today.
-
August 03 2022
Chest,Back,Traps:
Low Incline DB Press - 4 sets {set the bench at 30 degrees}
DB Flyes - 4 sets
Two-Arm DB Rows - 4 sets
DB Pullovers - 4 sets
DB Shrugs - 2 sets max reps
Great workout..........feeling awesome !!
Legs are so sore from those leg machines I may not be able to train them on Thurs. if not I left abs and neck open....if so,it`s a lot of reps with just bodyweight to flush out the toxins/waste products.
Haven`t used any machines in 5 years.....I`m hurtin` for certain. :'( :'(
TRAIN HARD
Meal # 1: Pre-Workout:
1 scoop of whey in water
3 cups of coffee
Meal # 2: Post-Workout:
1 scoop of whey in water
1 cup dry oats mixed into shake
1 banana
Meal # 3:
chicken + rice
green beans
Crystal-Lite
Meal # 4:
chicken + rice
green beans
Crystal-Lite
SNACK:
bowl of ice cream
-
Do you use the egg whites that come in the carton or do you separate the egg yolks yourself?
-
Do you use the egg whites that come in the carton or do you separate the egg yolks yourself?
I seperate them,and give some yolks to my dogs for a healthy/shiny coat and also to my few outside casts who live in the barn.....the rest I throw away.
Last week a friends brother who raises chickens sold me 8 1/2 dozen eggs for a whopping 5 dollars.
Called him several times today for more but he was busy with the wife and kids.
He raises ducks also...............hmmmn nn....wonder if he grows any Walla Walla onions ??? ;D
-
August 04 2022
Shoulders + Arms:
Kettlebell Lateral Raise - 4 sets {drop-set to complete failure after hitting failure on the first set}
Kettlebell Bent-Over Laterals - 4 sets {Same scenario as above}
Tri-Set:
{Kettlebell Front Raise - 1 set
{Kettlebell Front Raise Drop-Set - 1 set
{Seated DB Press - 1 set
Still can hardly raise my arms.....I love it.
Super-Set # 1:
{Ez-Bar Curls - 4 sets
{Ez-Bar Seated French Press - 4 sets
Super-Set # 2:
{Seated Hammer Curls - 3 sets
{Lying DB Extensions - 3 sets
Great fucking workout......very intense,great pump and burn.....getting much stronger also.
I really screwed myself by training legs the other day with that guy I met in Planet Fitness,no way was I gonna` let him out train me....I do not see myself recovering fast enough to do legs again until next year........I AM FUCKING INTENSELY SORE. ;D
I just keep repeating to myself,...."You never knocked me down Ray.....you never knocked me down.........OUCH !! :'(
Looks like tomorrow will be abs,neck,and forearms which I intentionally saved cuz I`m hobbled like James Caan in "Misery" and knew I had screwed the pooch on this one. :P
Just got another 8+1/2 dozen eggs again for 5 bucks......gave him 25 dollars and told him when I`m done eating them I`ll pick up the next batch...it was cool cuz I was carrying a Luger while wearing a trench coat and a fedora as we made the deal.......also it had rained so it was a bit foggy.
Meal # 1: Pre-Workout:
1 scoop of whey in water
3 cups of coffee
Meal # 2: Post-Workout:
1 scoop of whey in water
1 cup dry oats mixed into shake
1 banana
Meal # 3:
chicken + rice
green beans
Crystal-Lite
Meal # 4:
chicken + rice
green beans
Crystal-Lite
Meal # 5:
chicken breast with salad with low fat dressing Crystal-Lite
-
August 08 2022
Chest,Back,Neck:
DB Inclines - 4 sets {bench set at 30 degrees}
DB Flyes- 4 sets
DB Pullovers - 4 sets
One-Arm DB Rows - 4 sets
Lying Plate Neck Raises - 3 sets
Trained my guts out.....went up in poundages on all exercises while keeping textbook form.
I also started my TRT today.
Great workout !!!
TRAIN HARD
Still feeling a bit sick......sniffles,sneezing,etc. so I just ate the same foods I always do but couldn`t eat anywhere near as much.
I was stronger than Hell on Chest & Back then as the day progressed I felt sick.
Today I will just do a few sets for delts and arms.....just to get a little blood into the areas......not gonna train real hard feeling this shitty.
-
"Still feeling a bit sick......sniffles,sneezing,etc. so I just ate the same foods I always do but couldn`t eat anywhere near as much."
Seek out the nearest restaurant that serves peach cobbler. :D
-
August 09 2022
Shoulders + Arms
Kettlebell Lateral Raise - 3 drop sets to failure
Super-Set
{Seated DB Curls - 3 sets
{Seated One-Arm Extensions - 3 sets
That`s all she wrote.....I know it`s pathetic but I have a slight cold ....constantly blowing my nose and sneezing.....no appetite.......just wanted to get some blood into the areas as I hate to miss days.
If I was just a bit sicker I would have just skipped it entirely.
-
August 10 2022
Quads,Hamstrings,Calves:
Front Squats - 4 sets {close stance,toes pointed straight ahead,heels on 2 X 4 ATG}
DB Lunges - 4 sets
Step-Ups - 3 sets
RDL - 5 sets
Standing Calf Raises - 6 sets
Got some more goodies today !! ;)
TRAIN HARD
-
August 11 2022
REST DAY.....still got a bit of a cold.....gonna` eat as best I can and just chill.
-
August 12 2022
Joined a sweet gym today......it`s only 9 months old.....ran by great people.....I couldn`t do justice to training legs at home though they were getting sore and slowly responding but for next years Masters Nats.....that wan`t gonna` cut it.
Only drawback is that it`s a 100 mile round trip so I joined by the month and will go there once weekly for high volume as my legs get used to the machines again.......right now,I can barely walk............got a key fob and you can train any time of day or night unsupervised.....talk about old school.
Quads,Hamstrings/Low Back,Calves:
Leg Press -
1 plate per side 20 - warmup
2 plates per side 15
3 plates per side 12
4 plates per side 12
5 plates per side 10
6 plates per side 8
All rock bottom slow and controlled.
Leg Extensions-4 X 15 with 85 pounds
Seated Leg Curls - 4 X 15 with 100 pounds
Hyperextensions - 3 x 20 no weight.....nice and slow
Seated Calf Raise - 5 X failure
Fucking great workout.....hope I can walk tomorrow.,
Oh I also have Covid as does my wife and mother in law......I`m recovering well.....them,not as fast.
TRAIN HARD
-
August 13 2022
Chest,Back,Neck:
Super-Set:
{Dumbell Flyes - 6 sets
{Dumbell Pullovers - 6 sets
Lying Neck Plate Raises - 3 sets
^^^^Second chest & back workout this week......hence not too much volume as I did a lot earlier in the week and went heavier thus far than I ever had since starting back.
TRAIN HARD
-
Haven`t been posting my diet due to Covid but I`ve been eating as good as I can under the circumstances.
-
Haven`t been posting my diet due to Covid but I`ve been eating as good as I can under the circumstances.
Are you eating peach cobblers?
-
Are you eating peach cobblers?
Yes,they are all the rage known for their very high nutritional content...............NO T !!! ;D
-
August 14 2022
Shoulders & Arms :
Super-Set:
{Seated DB Press - 5 sets
{Kettlebell Lateral Raise - 5 sets
Super-Set:
{Seated Hammer Curls - 5 sets
{Skullcrushers with EZ-Curl Bar - 5 sets
That ends a rough week of training with Covid,but I should be good in a few.....hopefully.
TRAIN HARD
-
August 15 2022
Today is a well deserved day off.
-
August 16 2022
Well I made the 100 mile round trip to train legs once again.....that shit ain`t easy !! ;)
Quads,Hamstrings/Low Back,Calves:
Leg Press -
Empty weight sled -25 warmup
1 plate per side 20 - warmup
2 plates per side 15
3 plates per side 12
4 plates per side 12
5 plates per side 10
6 plates per side 8
3 plates per side 15
All rock bottom slow and controlled.....non-lock style......murderous !!
Leg Extensions-5 X 12-15 with 85 pounds
Seated Leg Curls - 5 X 15 with 100 pounds + 1/2 reps to extend the sets Hyperextensions - 4 x 20,20,20,15 no weight.....nice and slow
Seated Calf Raise - 4 X failure
Leg Press Calf Raise - 4 X failure
Fucking great workout.....hobbling around like an old man........err WAIT !!! ;D
TRAIN HARD
-
August 17 2022
Chest,Back,Traps,Neck:
DB Inclines - 4 X 50-15,60-12,70-12,70-10
DB Flyes - 3 X 15 {constant weight....50 pounders}
Two-Arm DB Rows- 3 X 12 {constant weight....50 pounders}
DB Pullovers - 3 X 50-15,65-12,75-10
DB Shrugs - 3 X 15 {constant weight....75 pounders}
Lying Neck Plate Raises - 2 X failure
Good one.....weights felt light......I came a long way from my first chest workout of 5 shaky pushups when I started back with my gut hitting the floor before my pecs did !! LOL ;D
TRAIN HARD
-
Nice that you can stay focused even when ill.
-
Nice that you can stay focused even when ill.
I don`t know how I`m doing it.....it`s been a muthafucker!!
Everyday I think the Covid is gone but it`s still lingering a bit.
-
August 18 2022
Shoulders & Arms:
Tri-Set:
{Lateral Raise - 3 sets
{Wide Grip Uprights - 3 sets {to nipple height....elbows high}
{Bent-Over Laterals- 3 sets
Super-Set # 1:
{Seated Alternate DB Curls - 4 sets
{Lying Skullcrushers - 4 sets { E-Z Curl Bar}
Super-Set # 2:
{DB Concentration Curls - 2 sets
{One-Arm DB Extensions - 2 sets
Used moderate weight on everything....rested as little as possible....great workout !!
TRAIN HARD
-
I don`t know how I`m doing it.....it`s been a muthafucker!!
Everyday I think the Covid is gone but it`s still lingering a bit.
You're a machine bro!
Just keep pushing forward.
-
August 19 2022
Today`s a well deserved rest day......the next three days are my lighter/less volume days so I`m looking forward to them as this training with Covid bullshit is for the fucking birds.....but nothing`s gonna` stop me.
TRAIN HARD
-
You're a machine bro!
Just keep pushing forward.
Thanks bro,I`ll never quit again.
-
August 20 2022
Quads,Hamstrings,Calves:
Goblet Squats - 5 sets 15 reps
Dumbell RDL - 5 sets 15 reps
Calf Raises - 6 sets failure + half reps to failure at the end of each set + stretches and static holds
Second leg workout of the week,hence the reduced volume.....great pump !!
TRAIN HARD
-
August 21 2022
Chest & Lats:
DB Flyes - 6 sets
DB Pullovers - 6 sets
Great workout,as I said the last three days of my training week is reduced volume wise as I am training everything twice weekly and making nice progress.
TRAIN HARD
-
August 22 2022
Biceps,Triceps,Forearms:
Super-Set # 1:
{Barbell Curls - 5 sets {straight bar}
{Seated French Press - 5 sets {EZ-Curl Bar}
Super-Set # 2:
{Reverse Curls - 4 sets {EZ-Curl Bar}
{Barbell Wrist Curls - 4 sets
Great little workout....nice pump.....glad these six days are over.
TRAIN HARD
-
August 23rd. 2022
A well deserved rest day then back to the 100 mile round trip to do legs tomorrow.
-
August 24 2022
Quads,Hams/Low Back,Calves:
Leg Press - 6 sets
1 plate per side 25 reps {WARMUP}
2 plates per side 20 reps
3 plates per side 20 reps
4 plates per side 15 reps
5 plates per side 15 reps
6 plates per side 12 reps
3 plates per side 20 reps
Leg Extensions - 4 X 12-20
Unilateral Seated Leg Press - 2 X 20 {non-lock,and non-stop from one leg right to the other and back again, until both sets were completed....It`s the Fischer Price type of LP but unlike Hanky I used it as a finishing exercise and made it much tougher by doing one leg at a time,non-lock,non-stop for high reps and increased Time Under Tension.....of course we all know he knows nothing except how to eat junk food,and he definitely doesn`t want to make any exercise tougher to do.
Seated Leg Curls - 4 X 12-20
Hyperextensions- 3 X 20 {bodyweight.....slow and controlled squeezing at top of movement}
Seated Calf Raises - 4 X failure {plus half reps to failure at the end of the set}
Leg Press Calf Raise - 4 X failure {plus half reps to failure at the end of the set}
Got a late start,and there were tons of assholes on the road that should be murdered immediately, but the 100 mile round trip was worth it.......great workout....I`m hobbled !! :D
TRAIN HARD
-
August 25 2022
Chest,Back,Traps:
DB Inclines - 4 sets - 55-15,70-12,70-10,70-10
DB Flyes -4 sets - 40-15,then 3 X 12 with the 50`s {held each rep in the bottom position for 2 seconds}
One-Arm DB Rows - 4 sets - 55-15,then 3 X 12 with the 80`s
DB Pullovers - 55-15,70-12,70-12,70-10
DB Shrugs - 3 X 15 with the 80 pounders
Great pump !
TRAIN HARD
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August 26 2022
Shoulders,Biceps,Triceps:
Seated Bradford Press - 4 sets - 70-20,80-20,95-12,105-12
Kettlebell Lateral Raises - 3 sets - did three drop-sets with the 20 lb. KB right to the 10 lb. KB until total failure on each {a lot harder than it sounds....OUCH} :'(
Bent-Over Laterals - 4 sets - 25 reps with the 15 pounders,then the 30 pounders for 3 X 12
Seated Alternate DB Curls - 3 sets - 30-12,30-12,30-10
Wide Grip BB Curls - 3 sets - 65 pounds for 3 X 15
Skullcrushers - 4 sets - 70-20,80-20,95-12,95-12 {very easy but only the 2nd. time I`ve done them since buying an E-Z Curl bar}
Seated One-Arm DB Extensions - 3 sets - 25 pounds alternated right arm to left continuously for the 3 sets going to failure.....{the reps decreased really fast}
Tired as Hell this week.....it took all I had to train the last three days,now for a well deserved day off !!
TRAIN HARD
-
August 27 2022
I`m resting like a big dawg today.....not doing anything physical except eating !!
-
August 28 2022
Quads,Hamstrings,Calves:
Goblet Squats - 5 sets 15 reps
DB RDL - 5 sets 15 reps
Standing Calf Raise - 6 sets failure plus half reps to failure and stretches
These next 3 days are lighter days with reduced volume,then back to the usual.
TRAIN HARD
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August 29 2022
Chest,Lats,Neck:
DB Flyes - 6 sets 25,12,12,12,12,25
DB Pullovers - 6 sets 25,12,12,12,12,12
Lying Plate Neck Raise - 3 sets to failure
TRAIN HARD
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August 30 2022
Shoulders + Arms:
Super-Set:
{Behind The Back Lateral Raises - 4 sets
{Bent-Over Laterals - 4 sets
Super-Set:
{Seated Alternate DB Curls- 4 sets
{Seated French Press - 4 sets
Done with my 3 days of low volume,rest day tomorrow then back to the higher volume grind.
TRAIN HARD
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Way to go, Wes!
(https://giffiles.alphacoders.com/168/16891.gif)
-
Thanks my brother,and right back at ya` !!
Seems like we`re the only two guys keeping journals but as we secretly know, no one else on here trains besides us and Hanky !! :)
-
August 31 2022
REST DAY
-
September 01 2022
Quads,Hamstrings,Calves:
Unilateral Leg Press - 4 sets - 110-15,130-15,150-12,140-12
Leg Extensions - 4 sets - 70-20,90-12,110-10,80-15
Leg Press - 4 sets - 3 plates 15,4 plates 12,4 plates 12, 2 plates 25
Super-Set:
{Seated Leg Curls 4 sets - 80-20,100-12,110-12,90-15
{Dumbell RDL - 4 sets - 15 reps 35 pound dumbells
Super-Set:
{Leg Press Calf Raises - 4 sets -3 plates to failure on all sets
{Seated Calf Raise - 4 sets - 45 pound plate on each side to failure on all sets
My legs are fucking toast !!
TRAIN HARD
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September 01 2022
Quads,Hamstrings,Calves:
Unilateral Leg Press - 4 sets - 110-15,130-15,150-12,140-12
Leg Extensions - 4 sets - 70-20,90-12,110-10,80-15
Leg Press - 4 sets - 3 plates 15,4 plates 12,4 plates 12, 2 plates 25
Super-Set:
{Seated Leg Curls 4 sets - 80-20,100-12,110-12,90-15
{Dumbell RDL - 4 sets - 15 reps 35 pound dumbells
Super-Set:
{Leg Press Calf Raises - 4 sets -3 plates to failure on all sets
{Seated Calf Raise - 4 sets - 45 pound plate on each side to failure on all sets
My legs are fucking toast !!
TRAIN HARD
Keep carrying the Torch for all of us Wes...Well done, brother!
-
Thanks Scott.....still hangin` and bangin`!!
-
September 02 2022
Chest,Back,Traps:
Tri-Set:
{DB Benches - 4 sets
{Flyes - 4 sets
{Pushups - 4 sets (done between pushup bars)
Dumbell Pullovers - 4 sets
Two-Arm DB Rows - 4 sets
DB Shrugs - 3 sets
Took all I had to do this.....was gonna` do a different scenario... much heavier but seem to have some sort of intestinal bug.....gotta` be extra careful not to shart or I`m fucked ! :D
Still,it was a good one with very little rest.
TRAIN HARD
-
September 03 2022
Shoulders & Arms:
Seated Dumbell Press - 3 sets
Lateral Raises - 3 sets
Bent-Over Laterals - 3 sets
Super-Set # 1:
{EZ-Bar Curls 3 sets
{Seated French Press - 3 sets
Super-Set # 2:
{Alternate Hammer Curls - 2 sets
{Seated French Press - 2 sets
Seated French Press - 1 set to total failure
TRAIN HARD
-
September 04 2022
REST DAY
-
September 05 2022
Quads,Hamstrings/Low Back,Calves:
Leg Press - 5 sets
1 plate per side - 50 reps
2 plates per side - 40 reps
3 plates per side - 30 reps
4 plates per side - 20 reps
5 plates per side - 10 reps
Leg Extensions - 5 sets - 12 reps with constant weight of 110 pounds
Unilateral Leg Press - 2 sets - 15 reps per leg alternating legs until finished - 130 pounds
Seated Leg Curls 3 sets - 12-15 with 110 pounds
Dumbell RDL 3 sets - 15 with the 45 pounders
Hyperextensions 3 sets of 15 with bodyweight slow and controlled with a squeeze at the top
Leg Press Calf Raise - 6 sets - to failure with 3 and 4 plates per side + half reps to failure and static stretching
MY LEGS ARE FUCKING FRIED !!!!
TRAIN HARD
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September 06 2022
Chest,Back,Neck:
Dumbell Inclines - 5 sets - 50-20,70-12,70-12,70-12,55-15
Dumbell Flyes - 5 sets - 30-20,50-12,50-12,50-12,35-15
Dumbell Pullovers - 5 sets - 50-15,65-12,65-12,65-10,50-15
Baebell Rows - 5 sets - 120-20,135-12,150-10,160-8,130-12
Lying Plate Neck Raise 3 sets to failure
Good one......wicked tight pump !!
TRAIN HARD
-
Wes,
Matt needs chest routine advices from you.
-
Wes,
Matt needs chest routine advices from you.
He also needs a psychiatrist,but I won`t go there! ;D
-
September 07 2022
Did something offbeat today just to alleviate boredom.....did 50 reps on everything,but just one set......did as many as possible then took 10-15 deep breaths and kept going.....repeated this until I reached the 50 rep mark
Shoulders,Arms,Forearms:
Seated Kettlebell Laterals - 1 X 50....did 35,stopped and eked the next 15....pretty tough
Seated Dumbell Curls- 1 X 50....did 20 then it was 10 at a time until I hit 50
Seated French Press - 1 X 50....did 20 then it was 10 at a time until I hit 50
Super-Set:
{Reverse Curls - 3 sets 12-15
{Barbell Wrist Curls - 3 sets 30,20,15
Had to stop and listen to my bodys feedback.....needed something like this as I am sore and tired....rest day tomorrow.
TRAIN HARD
-
Very cool.
-
September 07 2022
Did something offbeat today just to alleviate boredom.....did 50 reps on everything,but just one set......did as many as possible then took 10-15 deep breaths and kept going.....repeated this until I reached the 50 rep mark
Shoulders,Arms,Forearms:
Seated Kettlebell Laterals - 1 X 50....did 35,stopped and eked the next 15....pretty tough
Seated Dumbell Curls- 1 X 50....did 20 then it was 10 at a time until I hit 50
Seated French Press - 1 X 50....did 20 then it was 10 at a time until I hit 50Super-Set:
{Reverse Curls - 3 sets 12-15
{Barbell Wrist Curls - 3 sets 30,20,15
Had to stop and listen to my bodys feedback.....needed something like this as I am sore and tired....rest day tomorrow.
TRAIN HARD
Well done, brother!
-
September 8th. 2022
REST DAY
THANK YOU GENTS. :)
-
September 9th. 2022
Pissing out of my asshole and puking.....I know TMI but I stayed in bed for 24 hours.....the only workout I missed so far. :(
-
September 10th. 2022
Disclaimer: Brian,I am not copying your workouts.....never have and never would.....these next three days are my lighter lowered volume type workouts since I train every bodypart twice a week.....they do somewhat resemble yours though.....just trying to protect my tendons. ;)
Quads,Hamstrings,Calves:
Front Foot Elevated Split Squat- 5 sets 20 reps
Dumbell RDL - 5 sets 15 reps
Standing Calf Raise - 5 sets to failure plus half reps to failure at the end of each set and static stretching
TRAIN HARD
-
September 11 2022
The second workout of the deloading week.
Chest & Back:
Pre-Exhaust Super-Set # 1:
{DB Flyes 3 sets 8 reps
{DB Bench Press - 3 sets 8 reps
Pre-Exhaust Super-Set # 2:
{DB Pullovers - 3 sets 15 reps
{Chest Supported DB Rows - 3 sets 15 reps
Hardly any rest during the entire routine.....great pump !!
TRAIN HARD
-
September 12 2022
Biceps,Triceps,Forearms:
Pre-Exhaust Super-Set:
{Lateral Raise - 3 sets,15,12,12
{Seated Bradford Press- 3 sets - 15,12,12
Super-Set:
{Barbell Curls - 4 sets -10,10,10,10
{Seated One-Arm Extensions - 4 sets - 15,10,10,10
Triceps Dips Between Benches - 2 X failure (bodyweight)
Super-Set:
{Barbell Wrist Curls - 3 X failure
{Wrist Roller - 3 X failure
Rest day tomorrow then back to my 100 mile round trip to hit legs.
TRAIN HARD
-
September 13 2022
REST DAY
-
September 14 2022
Quads,Hamstrings,Calves:
Leg Press - Empty sled 40 reps = warmup
3 X 15,12,12 with 4 plates per side
Unilateral Leg Press - 3 X 15,12,12
Leg Extensions - 3 X 15,12,12
Super - Set :
{Adductor Machine - 3 X failure
{Abductor Machine - 3 X failure
Seated Leg Curls 3 x 25,12,12
Dumbell RDL - 3 X 20-20,35-15,45-12
Seated Calf Raises - 8 X failure plus 1/2 reps to failure.... plus stretching !
Went at a good pace.....my legs are fried!!
Good one!!!!!!!!!!!111111
TRAIN HARD
-
September 15 2022
Chest,Back,Traps:
Dumbell Inclines - 55-15,70-12,70-12,70-12
Dumbell Flyes - 4 X 12 with the 50 pounders
One-Arm DB Rows - 65-15,80-10,80-8,70-10
Dumbell Pullovers 4 X 12 with a 65 pound dumbell
Dumbell Shrugs - 3 X 12 with the 65 pounders
ON A MISSION .....very brief rest periods between sets !!
TRAIN HARD
-
NICE WES,,,do you use any vitamins/supps 'preworkout'
-
NICE WES,,,do you use any vitamins/supps 'preworkout'
He stacks Geritol, Metamucil and Ensure. ;D
-
Keep it up wes!
-
Thanks guys.....I`m fucking hungry and motivated as Hell.
-
NICE WES,,,do you use any vitamins/supps 'preworkout'
Steve,I was using beet powder for the Nitric Oxide content thinking it would give me a better pump.....results inconclusive, but I ended up throwing that shit away......nasty gross tasting shit.....other than that 2-3 cups of coffee.
I also take Vit. C,Vit D, cuz I was told by my doctor I was deficient in it,also my TRT.....100 mgs. per week only,baby aspirin daily,plus my prescribed meds to keep me from being a depressed anxiety ridden mess. LOL ;D
Gotta` buy some Zinc,Magnesium,Milk Thistle,and a few other things.
Lately I`ve been having digestion issues.....I had Colitus a few years back.....trust me it was no fun....I`m a small guy and I lost 40 pounds and thought I was gonna` die.....AGAIN !
So to try to remedy this......lately I have been taking a Tbsp. of Braggs Apple Cider Vinegar diluted in cool water about 20 minutes before each meal,some probiotics,along with eating more pineapple for the Papain content, and yogurt 2 X a day for the active cultures,also Papya Enzyme tabs after each meal,fiber containing Physillium husk,.....seems to be working well thus far......it`s keeping my shit together ! ;D
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He stacks Geritol, Metamucil and Ensure. ;D
Ya` prick ya` !! :D
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September 16 2022
Shoulders,Biceps,Triceps:
Seated Dumbell Press- 30-20,35-17,40-12 .....{{All Full ROM :D.....used to get 5-6 reps with the 80 pounders but my delts got no bigger and I developed a clicking shoulder......my delts were on fire just going this light.....of course I barely rested between sets}
Lateral Raise Behind Back - 3 X 15,15,12 with the 20 pounders
Bent-Over Laterals- 3 X 20,20,15 with the 35 pounders
Barbell Curls- 3 x failure with a constant weight of 75 pounds
Seated Hammer Curls- 2 X 12 with the 30 pounders
Seated French Press - 6 X failure with a constant weight of 80 pounds
{I was tired today......hardly slept so instead of going heavy as I had planned to,I just rested less between sets.....weight got heavy really fast !! :P
TRAIN HARD
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Looking good, Wes, but you're no Bhanky.
;)
-
So to try to remedy this......lately I have been taking a Tbsp. of Braggs Apple Cider Vinegar about 20 minutes before each meal,some probiotics,along with eating more or the Papain content, and yogurt 2 X a day for the active cultures,also Papya Enzyme tabs after each meal,fiber containing Physillium husk,.....seems to be working well thus far......it`s keeping my shit together ! ;D
Several years back i was having some serious digestive issues and intense heartburn.
I started taking a small shot of ACV mixed in warm water and local honey every morning.
Then ate two servings of yogurt a day.
After about a month my entire digestive tract seemed to change.
-
Several years back i was having some serious digestive issues and intense heartburn.
I started taking a small shot of ACV mixed in warm water and local honey every morning.
Then ate two servings of yogurt a day.
After about a month my entire digestive tract seemed to change.
I`m telling you bro,it`s working great for me,I just it it continues to do so.
I mentioned in one post above how I had the shits,but in reality I had them for 5 days in a row....gross I know, but it truly had me worried with my past history of Clolitus.....plus Colitus killed my mother at only 50 years of age.
If it killed my drunken woman beagting father I wouldn`t have cared less but that one took me a long time to come back from......I was so fucked up with depression issues I drank almost all the time for 7 years until I finally stopped and got 4th. placed in my local hometown bodybuilding contest.
When Jeff King presented me my trophy he said:
"Thank God for muscle memory huh wes"
I literally shed as few tears on stage because I beat myself up so badly drinking with the poor me`s,I looked skeletal before I started training again.....I still have that trophy and the memory which was one of the good ones.
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Looking good, Wes, but you're no Bhanky.
;)
Thank the Lord for small favors! ;D
I know I feud with him a lot but I can`t talk to him like I talk to you guys in this thread and guys in many other threads.....he`s a fucking narcisisist of the highest order......everytime I try to get along with him I have to comment on some new dumb shit he says....I just can`t resist....I CAN`T !! LOL ;D
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September 17 2022
A well earned-------- REST DAY----------
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September 17 2022
A well earned-------- REST DAY----------
Well done, my brother!
-
Well done, my brother!
Thank you my brother from another mother! :)
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September 18 2022
First day of my upcoming three days of less volume until I hit the gym again next week for legs.
Quads,Hamstrings,Calves:
Front Squats 4 X 12 Heels on 2 X 4,done in non-lock style ATG
DB Lunges 3 X 12
Dumbell RDL 4 sets
Standing Calf Raise - 5 sets to failure + half reps to failure after each set along with stretching
TRAIN HARD
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September 19 2022
The second day of my upcoming three days of less volume until I hit the gym again next week for legs.
Shouders,+ Arms:
DB Lateral Raise - 4 sets to utter and complete total failure,can`t even raise my arms
Hammer Curls - 4 sets 12,12,10,10
One-Arm Extensions - 5 sets to failure alternating arms until all sets completed
TRAIN HARD
-
September 20 2022
Chest + Lats:
DB Flyes - 5 X 12
DB Pulloverrs - 5 X 12
Last light day,resting tomorrow.... then back to the 100 mile round trip to train legs !!
TRAIN HARD
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October 26 2022
Started back today after my imposed medically induced layoff.....went really light with limited sets because I know I`m gonna` get as sore as Hell....I`ll increase as I go along of course.
Upper Body:
Flyes - 2 sets, one set of 30 reps then 25 reps with a slightly heavier weight
Two-Arm DB Rows - 2 sets 20 reps
Lateral Raise - 2 sets 15 reps
Seated Alternate DB Curls - 2 sets 15 reps
Seated One-Arm DB Extensions - 2 sets 15 reps
DB Wrist Curls - 2 sets 30 reps
Man it felt great getting some blood into the muscles and getting a nice pump again !
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October 28 2022
First light leg day since my medically imposed layoff:
DB Lunges - 3 X 12
DB RDL - 3 X 15
Calf Raise - 3 X 30
Legs are pumped and shaky......feels great though.
-
Soreness is gone but I aggravated my elbow throwing and piling up firewood.
Anyway,gonna go back to 6 days a week starting today.....still doing reduced sets,weights,and reps due to trying not to become sore since this will only be my second workout in a while.
-
Soreness is gone but I aggravated my elbow throwing and piling up firewood.
Anyway,gonna go back to 6 days a week starting today.....still doing reduced sets,weights,and reps due to trying not to become sore since this will only be my second workout in a while.
Sounds good.
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Sounds good.
Ehh.......I decided to just keep alternating upper and lower body for now.....elbow is destroyed.
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Nov. 2nd. 2022
Upper Body:
DB Flyes - 3 X 25
Two-Arm DB Rows - 3 X 20,20,15
Seated DB Laterals - 3 X 20,20,15
Seated Alternate DB Curls - 3 X 15,12,10
Can`t do any pressing movements or Triceps until my elbow heals up....it`s as tender as a bitch from throwing heavy ass pieces of firewood onto a pile before I stacked it
:'(.......trained with very little rest.
Second time training since I got sick.....I added a set and went a tad bit heavier......feeling great !
-
Ehh.......I decided to just keep alternating upper and lower body for now.....elbow is destroyed.
Smart to get enough recovery between workouts.
Is this your idea or did your personal trainer, Half-Rep Hankins, give you this advices?
(https://media.giphy.com/media/xGezQibMMkmTS/giphy.gif)
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Nov. 7th. 2022
Upper Body:
Flyes - 4 sets
Two-Arm DB Rows - 4 sets
Lateral Raises - 4 sets
Seated Alternate DB Curls - 4 sets
DB Wrist Curls - 3 sets
Elbow is still killing me,so no type of pressing moves or triceps work.....I did add a set to each exercise and went heavier.
Modify message
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Nov. 8th. 2022
Quads,Hamstrings,Calves:
Goblet Squats - 4 sets 12 reps
DB Lunges - 4 sets 12 reps (front foot on platform,done unilaterally)
DB RDL - 5 sets 12-15 reps
Calf Raise- 4 sets to failure (plus half reps at the end of each set to failure followed by stretching)
Added an exercise and more volume with slightly heavier weight.............will increase everything until back to normal ASAP.
Modify message
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Nov. 11th. 2022
Upper Body:
DB Flyes - 4 sets
Two-Arm DB Rows - 4 sets
DB Lateral Raise - 4 sets (plus partial reps at the end of each set to failure)
Seated DB Curls - 4 sets
DB Wrist Curls - 3 sets
This fucked up elbow seems to be getting worse.....I put off stacking my firewood and trained a bit less, so as not to aggravate it further but I had to finish it up before the snow flies.
The guy I buy my wood from cuts pieces that have to weigh between 30-40 pounds.....try throwing them on a pile for a week.....not all of them are that that heavy but some are just freakin` huge.
I`d kill him if he wasn`t such a great guy......my pressing exercises and my triceps hate his fucking guts! ;D
Still, great workout......legs tomorrow. :)
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Smart to get enough recovery between workouts.
Is this your idea or did your personal trainer, Half-Rep Hankins, give you this advices?
(https://media.giphy.com/media/xGezQibMMkmTS/giphy.gif)
LOL @ Half-Rep Hankins" !! :D
-
OK posting again after my broken rib and complete stoppage due to me being scared shitless that I would need my Gall Bladder removed.
Gonna` have the Gall Bladder monitored via Ultrasound starting in March.....I just hope I don`t have to have it removed because I damn sure don`t need another setback...anyway,before these posts I was fiddling around just getting back into the swing of things and I thought I would be getting over the initial soreness but nada....I`m as sore as Hell because I keep adding weight and volume which is the plan to get to where I was before all this bullshit went down.
Here we go again! :)
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Jan. 31, 2023
Chest & Abs:
DB Inclines - 4 sets {bench set at 30 degrees}
DB Flyes - 4 sets
Super-Set:
{Crunches - 2 X failure
{Lying Leg Raises - 2 X failure
Went much heavier today.....I was so freakin` sore for the last few days I could barely function.
-
February 02, 2023
Back,Traps,Neck:
One - Arm DB Rows - 4 sets
DB Pullovers - 4 sets
DB Shrugs - 3 sets
Lying Neck Plate Raises - 3 sets
-
Feb.03,2023
Delts & Abs:
Seated DB Press- 4 sets
DB Laterals - 4 Sets
Bent-Over Laterals - 4 sets
Crunches 3 X failure
Short & sweet.....very little rest between sets!!
-
Feb. 05, 2023
Biceps,Triceps,Forearms,Abs:
Super-Set # 1:
{EZ-Bar Curls - 5 sets
{Seated BB Triceps Extensions - 5 sets
Super-Set # 2:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets
Crunches - 3 sets
-
Feb. 06, 2023
Quads,Hamstrings,Calves:
Goblet Squats - 4 sets
DB Lunges - 4 sets
RDL - 5 sets
Calf Raise - 5 sets
Also did a lot of stretching to the best of my stiff inflexible ability !!
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Feb. 08, 2023
Chest + Abs:
Pre-Exhaust Super-Set:
{Low Incline DB Press - 5 sets
{Low Incline DB Flyes - 5 sets
Elevated Pushups - 2 sets
Super-Set:
{Lying Leg Raise - 3 sets
{Crunches - 3 sets
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Feb. 9th. 2023
Back,Traps,Neck:
Barbell Row - 4 sets
EZ-Bar Rows To Waist - 4 sets (underhand grip)
DB Pullovers - 4 sets
Barbell Shrugs - 3 sets
Lying Plate Neck Raise - 4 sets
Also did some stretching.
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Feb. 10, 2023
Shoulders + Abs:
Seated Bradford Press - 4 sets
Lateral Raise - 4 sets
Bent-Over Lateral Raise - 4 sets
Crunches - 4 sets
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Feb. 13, 2023
Chest,& Abs:
Incline DB Press - 5 sets {bench set at 30 degrees}
Dumbell Flyes - 5 sets
Elevated Pushups - 2 X failure {feet on bench between push-up bars}
Lying Leg Raise- 4 sets
Felt great!!
NOTE: I missed a few days of the previous week. :'(
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Feb. 14, 2023
Back,Traps,Neck:
One-Arm DB Rows - 5 sets
DB Pullovers - 5 sets
DB Shrugs - 3 sets
Lying Plate Neck Raise - 5 sets
Went up in weight on everything......a good day!
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Feb. 15, 2023
Shoulders & Calves:
Seated Bradford Press - 5 sets
Lateral Raises (Drop-Sets.....OUCH!!) - 3 sets
Bent-Over Laterals - 5 sets
Standing Calf Raise - 5 sets
Good one!
-
Right now I`m in the process of cleaning up my diet......I was eating a bunch of crap.
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nice wes,,,,hows gall bladder,good to see training hard...
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Right now I`m in the process of cleaning up my diet......I was eating a bunch of crap.
Keep up the good work, my brother!
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Thanks guys!! :)
Steve,I`m scheduled for periodic Ultrasounds on my Gall Bladder to determine if the so called "polyp" is growing or not....1st. appointment is in Match....I feel great though.
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Thanks guys!! :)
Steve,I`m scheduled for periodic Ultrasounds on my Gall Bladder to determine if the so called "polyp" is growing or not....1st. appointment is in Match....I feel great though.
GREAT..
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Feb.16, 2023
Biceps,Triceps,Forearms:
Super-Set # 1:
{EZ-Bar Curls - 4 sets
{Skullcrushers - 4 sets
Super-Set # 2:
{Seated DB Curls - 3 sets
{One-Arm DB Extensions - 3 sets
Super-Set # 3:
{Reverse Curls - 4 sets
{Wrist Curls - 4 sets
Good workout....I would have done a bit more but my Triceps are a little sore from doing Pullovers the other day.
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Keep up the good work, my brother!
Seconded.
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Thanks Nat.....barring anymore setbacks....I`m gonna work hard.
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Feb. 17, 2023
Quads & Hams:
Front Squats - 4 sets (Heels elevated on 2 X 4 block)
Split Squats - 4 sets (no weight.....working on form)
DB RDL - 5 sets
Great pump!!
Had to skip calves.....they`re so sore they feel like they are going to tear. :(
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Feb. 17, 2023
Trained in a fasted state
Meal # 1:Post-Workout:
1 scoop whey in water
1/2 cup steel cut oats mixed into the shake
Meal # 2:
6 oz. chicken breast
sliced tomato
1 cup yogurt
Meal # 3:
6 oz. chicken breast
4 slices of cheese
1 cup yogurt
Meal # 4:
Ground beef patty
salad
Had a bowl of potato chips with some Crystal-Lite watching some movies last night.
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Feb. 18, 2023
Meal # 1:
3 eggs
turkey sausage
2 slices WW toast w butter
8 oz. OJ
Meal # 2:
6 oz. chicken breast
sliced tomato
1 banana
Meal # 3:
2 scoops whey in water
2 Tbsp. natty PB
Meal # 4:
6 oz. chicken breast
steamed broccolli
sliced tomato
1 cup yogurt
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Feb. 17, 2023
Trained in a fasted state
Meal # 1:Post-Workout:
1 scoop whey in water
1/2 cup steel cut oats mixed into the shake
Meal # 2:
6 oz. chicken breast
sliced tomato
1 cup yogurt
Meal # 3:
6 oz. chicken breast
4 slices of cheese
1 cup yogurt
Meal # 4:
Ground beef patty
salad
Had a bowl of potato chips with some Crystal-Lite watching some movies last night.
I'd contact Crystal Light for a possible sponsorship deal.
:D
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I'd contact Crystal Light for a possible sponsorship deal.
:D
I`ll get right on it! :D
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Feb. 19, 2023
Meal # 1:
3 eggs
turkey sausage
2 slices WW toast w butter
8 oz. OJ
Meal # 2:
1 scoop of whey in water
1 Tbsp. natty PB
Meal # 3:
Chicken parm with spaghetti
1 cup yogurt
Meal # 4:
Chicken parm with spaghetti
1 cup yogurt
Small bowl of chips watching movies.
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Feb. 20, 2023
Chest & Abs:
DB Inclines - 5 sets (bench set at 30 degrees)
DB Flyes - 5 sets (held each rep at the bottom for 2 - 3 seconds)
Elevated Push-Ups - 2 sets (feet on bench done between push-up bars)
Super-Set:
{Crunches - 2 sets
{Lying Leg Raises - 2 sets
Huge pump + burn......went up in poundage and reps again.
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Feb. 20, 2023
Trained in a fasted state.
Meal # 1:
1 scoop of whey in water
1 banana
Meal # 2:
Chicken parm with spaghetti
Meal # 3:
Chicken parm with spaghetti
1 cup yogurt
Meal # 4:
2 scoops whey in water
1 Tbsp. natty PB
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Jan. 31, 2023
Chest & Abs:
DB Inclines - 4 sets {bench set at 30 degrees}
DB Flyes - 4 sets
Super-Set:
{Crunches - 2 X failure
{Lying Leg Raises - 2 X failure
Went much heavier today.....I was so freakin` sore for the last few days I could barely function.
Be careful not to overdo the training. A little sore is a good sign, but a lot sore isn't. But hey, what do I know. I have been replacing the exterior lighting fixtures on my house with those which have built-in LEDs. An hour of climbing up and down a ladder and I am sore for several days... see what you may have to look forward to in several years. Getting old is not nice. ;D
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Be careful not to overdo the training. A little sore is a good sign, but a lot sore isn't. But hey, what do I know. I have been replacing the exterior lighting fixtures on my house with those which have built-in LEDs. An hour of climbing up and down a ladder and I am sore for several days... see what you may have to look forward to in several years. Getting old is not nice. ;D
you`re preaching to the choir my friend !! :)
I was sore as Hell a couple of weeks ago.....too sore. ;D
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Feb. 21, 2023
Upper Back,Lats,Traps:
Barbell Rows - 4 sets
DB Pullovers - 4 sets
Two-Arm DB Rows - 3 sets
DB Shrugs - 3 sets
Went up in poundage on everything once again .....a pretty good day.
Tomorrow I`m gonna` start doing Deadlifts but never too heavy, just reps of 10 or more for lower back integrity, plus I`m switching neck to tomorrow aka shoulder day.... along with some Kettlebell Swings.
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Feb. 21, 2023
As usual,I trained in a fasted state.
Meal # 1 Post-Workout:
1 scoop whey in water
1 banana
Meal # 2:
Chicken parm with spaghetti (all gone)
SNACK:
2 chocolate rice cakes with natty PB
8 oz. whole milk
Meal # 3:
Ground beef patty
2 slices of cheese
green beans
Meal # 4:
chicken breast
16 oz. yogurt
2 chocolate rice cakes with natty PB
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Feb. 22, 2023
Shoulders:
Seated Dumbell Press - 5 sets
Dumbell Laterals Behind Back - 3 sets (Triple Drop-Sets.....fucking pain city)
Bent-Over Laterals - 5 sets
Great workout, but I was planning on starting to deadlift once again plus KB Swings and neck but my lower back goes out on me once in a great while and today was one of those days.....I`ll get them going next week though if all is well,not trying to get injured.
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Feb. 22, 2023
Trained in a fasted state as usual.
Meal # 1 Post-Workout:
1 scoop of whey in water
1 cup steel cut oats mixed into the shake
Meal # 2:
Ground beef patty
1 cup rice
green beans
Meal # 3:
Ground beef patty
green beans
Meal # 4:
tuna with a Tbsp. of Mayo
1 cup of rice
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Feb. 23, 2023
Biceps,Triceps,Forearms:
Super-Set # 1:
{Seated DB Curls - 4 sets
{Lying DB Triceps Extensions - 4 sets
Super-Set # 2:
{EZ-Bar Curls - 4 sets
{Seated Triceps EZ-Bar Extensions - 4 sets
Swingbell Curls - 1 X failure
Triceps Dips Between Benches - 2 X failure
Super-Set # 3:
{Barbell Wrist Curls - 4 sets
{Barbell Reverse Wrist Curls - 4 sets
Trained as heavy as I could for the various rep ranges I got,and no rest between exercises until Super-Set was finished obviously, and then I rested only long enough to change weight,get a sip or two of water,take a few deep breaths, and then right back at it.
I feel as though I`m getting into far better training condition, and I`m looking much better already.
I`M ON A FUCKING MISSION !!
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Feb. 23,2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1 banana
Meal # 2:
4 egg omelette with tomato slices and shredded cheese
turkey sausage
1 slice WW bread with butter
8 oz. OJ
Meal # 3:
24 oz. yogurt
5 slices of cheese
Meal # 4:
Broiled BBQ chicken breast
Steamed broccoli
SNACK:
2 chocolate rice cakes with natty PB
8 oz. whole milk
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You are kicking azz my brother.
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You are kicking azz my brother.
Thanks buddy,I`m on a roll ! :)
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Feb. 24, 2023
Quads,Hamstrings,Calves:
Front Squats - 4 sets (heels on 2X4 block,narrow stance,toes pointed straight ahead,rock bottom,non-lock, in a piston like motion.....OUCH!!)
Split Squats - 4 sets (front foot elevated on a platform to accentuate quads over glutes)
DB Lunges - 2 sets (would have done more but I could barely stand)
Super- Set:
{Lying Leg Curls - 6 sets
{Standing Calf Raises - 6 sets (did half reps at the end of each set to extend the set)
Very short rest periods per usual. :P
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Feb. 24, 2023
TRAINED IN A FASTED STATE AS USUAL.
Meal # 1 Post-Workout:
1 scoop whey in water
1 cup steel cut oats mixed into the shake
Meal # 2:
Broiled BBQ chicken breast
Steamed broccoli
2 cups yogurt
Meal # 3:
Huge ground beef patty
tomato slices
16 oz. coconut water
Meal # 4:
chicken breast
salad with low sugar dressing
Crtstal-Lite
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Feb. 25, 2023
REST DAY ;D
Meal # 1:
2 scoops of whey in water
2 cups steel cut oats mixed into shake
2 Tbsps. of natty PB
(did NOT feel like cooking this AM)
Meal # 2:
ground beef patty
1 sliced tomato
2 cups yogurt
Crystal-Lite
Meal # 3:
broiled chicken breast
salad with low sugar dressing
8 oz. yogurt
Meal # 4:
ground beef patty
2 Tbsp, of natty PB
8 oz. milk
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Feb. 26, 2023
Meal # 1:
Protein Pancakes (added an extra egg 1 + 1/2 scoops of vanilla whey to regular pancake mix)
coffee
Meal # 2:
steak
salad with low sugar dressing
Crystal-Lite
Meal # 3:
chicken breast
green beans
8 oz. yogurt
water
Meal # 4:
chicken breast
green beans
Crystal-Lite
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So, what is going on with the eating?
Low calorie?
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So, what is going on with the eating?
Low calorie?
I lowered my complex carbs a bit in an effort to tighten up a bit,also eating more fats than I usually do,and more beef.....not many eggwhies but whole eggs instead......I couldn`t train for over 2 months and ate like shit.....I was totally depressed because before that I was progressing nicely.
Once I get into full training onslaught mode I`ll increase cals.
I`m looking better and leaner right now and have lost no weight, just fat.
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Feb. 27, 2023
Chest & Abs:
Dumbell Inclines - 5 sets (bench set at 30 degrees to emphasize pecs)
Dumbell Flyes - 5 sets (done very slow and controlled to increase TUT)
Elevated Pushups - 2 sets max reps (done between pushup bars with feet on a high chair)
Quad-Set:
{Crunches - 2 X failure
{Lying Leg Raises - 2 X failure
{Crunches - 2 X failure
{Lying Leg Raises - 2 X failure
^^^^done with no rest between exercises
Trained using 60 second rest periods.....pyramid style....all my poundages went up once again.
I`m on a mission baby!! :)
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Feb. 27, 2023
As usual I trained in a fasted state.
Meal # 1 Post-Workout:
1+1/2 scoops of whey in water
1 cup steel cut oats mixed into the shake
Meal # 2:
5 egg cheese and tomato omelette
12 oz. OJ
Meal # 3:
Broiled chicken breast
1/2 cup white rice
green beans
Crystal-Lite
Meal # 4:
Broiled chicken breast
1/2 cup white rice
green beans
Crystal-Lite
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Feb. 28, 2023
Meal # 1:
1+1/2 scoops of whey in water
1 cup steel cut oats mixed into shake
Meal # 2:
ground beef patty
1/2 cup white rice with fake butter spray
Crystal-Lite
Meal # 3:
ground beef patty
1/2 cup white rice with fake butter spray
Crystal-Lite
Meal # 4:
1 scoop whey in water
2 Tbsp, of natty PB
10 oz. yogurt
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March 01, 2023
Shoulders:
Seated DB Press - 4 sets
Behind The Back DB Laterals - 4 sets
Bent-Over Laterals - 4 sets
Gironda Dumbell Swings - 2 sets (finishing movement,very high reps and very effective)
^^^^
(https://scontent-den4-1.xx.fbcdn.net/v/t1.18169-9/10400399_822485584544923_4900859087101442469_n.jpg?_nc_cat=107&ccb=1-7&_nc_sid=9267fe&_nc_ohc=X_wT10ZdHswAX_4ik4C&_nc_ht=scontent-den4-1.xx&oh=00_AfBK_IX95EyfGxBKGKvuIoBfUVyXgPqPBvJ5Yc29xcRMpg&oe=6426C6E8)
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Feb. 28, 2023
Meal # 1 Pre-Workout:
1 scoop of whey in water
Meal # 2 Post-Workout:
1 scoop of whey in water
1 cup of steel cut outs mixed into the shake
Meal # 3:
2 cans of water packed tuna with just a bit of mayo
a handful of potato chips (I wish I had bigger hands ;D )
12 oz. Crystal-Lite
Meal # 4:
Humongous homemade taco with taco mix,ground beef,shredded cheese, diced tomatoes,shredded lettuce,on a huge tortilla
16 oz. Crystal-Lite
Meal # 5:
Humongous homemade taco with taco mix,ground beef,shredded cheese, diced tomatoes,shredded lettuce,on a huge tortilla
16 oz. Crystal-Lite
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March 02, 2023
Biceps & Triceps:
Super-Set # 1:
{Seated DB Curls - 4 sets
{Barbell Skullcrushers - 4 sets
Super-Set # 2:
{EZ-Bar Curls- 3 sets
{Seated EZ-Bar Triceps Extensions - 3 sets
Bent-Forward DB Concentration Curl - 1 X AMAP
Face Down Incline Triceps Kickbacks - 2 X AMAP
Another awsome day......very brief rest periods after each Super-Set,and the last 2 exercises are something I have always called a final pump set(s) or a final finishing movement done just to further engorge the targeted muscles with as much blood as possible.....that`s why I did those Gironda DB Swings yesterday.....just to further fry the deltoids.
Gonna` start doing forearms on Saturday even though it`s a rest day....I had nothing left to do them today.....I was moving!! :)
All poundages increase once again and my muscles are looking rounder and fuller !!
I`m back Jack! LOL :D
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March 02.2023
As usual I trained in a fasted state.
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup steel cut oats mixed into the shake
1 banana
Meal # 2:
Humongous homemade taco with taco mix,ground beef,shredded cheese, diced tomatoes,shredded lettuce,on a huge tortilla
16 oz. Crystal-Lite
Meal # 3:
chicken breast
2 cups of cottage cheese
10 oz. Crystal-Lite
Meal # 4:
3 cups yogurt
2 chocolate rice cakes with natty PB
water
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March 03, 2023
Quads,Hamstrings,Calves:
Goblet Squats - 6 sets (rock bottom with a pause at bottom..non-lock at top)
DB RDL - 6 sets (these did my erestors very little good after deadlifts earlier in the week...my lower back is as tight as a drum)
Standing Calf Raise - 6 sets plus half reps to extend the set + static holds and static stretches)
Not my intended routine, but I had too downsize it as the wife sprung a surprise on me, no not that kind of surprise ;D ) and I have a shitload of driving to do and errands to run before the snow hits us.
Still a good one....the 60 second rest periods and intensity techniques made it rough!!
-
March 03, 2023
As usual I trained in a fasted state.
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup steel cut oats mixed into the shake
1 banana
Meal # 2:
2 Filet-O-Fish sandwiches (could have eaten 5 of these bad boys)
ice water
(I was on the road and neglected to pack my 2 suitcases full of food and 2 gallons of water....I feel so ashamed) :D
Meal # 3:
5 whole eggs scrambled in Pam
2 slices of rye toast with sugar-free jelly
1 banana
12 oz. OJ
Meal # 4:
Baked chicken breast
cottage cheese
tomato slices
Crystal Lite
SNACK:
Ate some Ritz crackers with cheddar cheese spread while watching boxing.
-
March 04, 2023
Forearms:
Super-Set # 1:
{Barbell Wrist Curls - 3 sets
{EZ-Bar Reverse Wrist Curls - 3 sets
Super-Set # 2:
{Wrist Roller - 3 sets (absofuckinglutely agonizingly painful) :'(
{Hand Grippers - 3 sets
I don`t generally train on weekends but from now on Saturday is now officially "Forearmday".
I didn`t go crazy as I hadn`t really been devoting anywhere near as much time to them as I should have been.
-
March 04, 2023
Drank 2 coffees,6 oz.of OJ,and 2 Tbsps. of honey then trained.
Meal #1 Post-Workout:
1 scoop of whey in water
1 banana
Meal # 2:
2 cans of water packed tuna with just a bit of mayo
a small handful of potato chips
12 oz. Diet Coke
Meal # 3:
1 scoop of whey in water (fell asleep,just woke up)
Meal # 4:
chicken breast
1 cup white rice
steamed brocolli
Crystal-Lite
-
March 05, 2023
Meal # 1:
1 scoop of whey in water (no appetite in the AM)
Meal # 2:
ground beef patty
1 cup cottage cheese
green beans
Crystal-Lite
Meal # 3:
chicken breast
1 cup cottage cheese
green beans
Crystal-Lite
Meal # 4:
chicken breast
green beans
2 cups yogurt
water
-
March 06, 2023
As always thus far anyway,I trained in a fasted state.
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup of steel cut oats mixed into the shake
1 banana
2 Tbsp. honey
Meal # 2:
chicken breast
sweet potatoes with (artificial butter spray)
steamed broccolli with (artificial butter spray)
12 oz. Diet Coke
Meal # 3:
chicken breast
sweet potatoes with (artificial butter spray)
steamed broccolli with (artificial butter spray)
12 oz. Diet Coke
Meal # 4:
24 oz. yogurt
1 banana
2 chocolate rice cakes with natty PB
10 oz.water
-
Don't overdue it.
Rori Needleminer says you must keep a level of bodyfat to successfully build muscle.
;)
(https://giffiles.alphacoders.com/234/23465.gif)
-
Don't overdue it.
Rori Needleminer says you must keep a level of bodyfat to successfully build muscle.
;)
(https://giffiles.alphacoders.com/234/23465.gif)
(https://www.blackgate.com/wp-content/uploads/2018/09/10-Warner-Oland-as-Charlie-Chan-small.jpg)
I`m leaning out and growing at the same time....slowly,but steadily my friend.
Muscle memory is a wonderful thing.
-
March 07, 2023
Felt like shit this AM due to insomnia....no energy or drive at all so I drank my usual pint of water,3 cups of coffee,8 oz. of OJ,and 2 Tbsps of honey, then I got busy.
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup of steel cut oats mixed into the shake
1 banana
Meal # 2:
4 whole eggs
2 slices of rye toast with butter
8 oz. OJ
Meal # 3:
chicken breast
sweet potatoes with (artificial butter spray)
steamed broccolli with (artificial butter spray)
Crystal-Lite
Meal # 4:
16 oz. yogurt
1 banana
2 chocolate rice cakes with natty PB
8 oz. water
-
March 08, 2023
Shoulders + Calves:
Seated Bradford Press - 4 sets (after a light warmup set)
Lateral Raise - 3 - Triple-Drop sets (no rest.....absolutely fucking brutal) :'(
Bent-Over Lateral Raises - 5 sets (45 second rest periods.....brutal once again)
Standing Calf Raises - 6 sets (plus half reps at the end of every set + static stretches and holds)
On A Mission
(https://cowboyquotes.org/wp-content/uploads/2022/04/09.jpg)
"And I ain`t joking neither" !
-
March 08, 2023
Meal # 1: Post-Workout:
1 scoop of whey in water
1/2 cup of steel oats mixed into the shake
1 banana
2 Tbsp. honey
Meal # 2:
BLT on 2 slices of rye bread
a bit of mayo
12 oz. Diet Coke
Meal # 3:
chicken breast
steamed asparagus
8 oz. yogurt
12 oz. Diet Coke
Meal # 4:
BLT on 2 slices of rye bread
a bit of mayo
12 oz. Diet Coke
SNACK:
Cheddar cheese with some Ritz Crackers
water
-
March 09, 2023
Biceps/Triceps + Abs:
Giant-Set:
{Seated DB Curls - 4 sets
{Lying DB Extensions - 4 sets
{E-Z Bar Curls - 4 sets
{Seated E-Z Bar Triceps Extensions - 4 sets
Triceps Dips Between Benches - 1 X failure
Roman-Chair Situps - 4 sets
On A Mission
(https://cowboyquotes.org/wp-content/uploads/2022/04/09.jpg)
"And I ain`t joking neither" !
-
March 09, 2023
Meal # 1: Post-Workout:
1 scoop of whey in water
1/2 cup of steel oats mixed into the shake
1 banana
2 Tbsp. honey
Meal # 2:
chicken breast
2 cups cottage cheese
Crystal-Lite
Meal #3:
5 egg tomato and cheese omelette
2 slices lightly buttered rye toast
Crystal-Lite
Meal # 4:
RTD Meal Replacement (fell asleep,woke up and wasn`t about to eat/cook)
-
March 10, 2023
Quads + Hamstrings:
Front Squats - 6 sets 15 reps (heels on 2X4 block,extra slow descent,non-lock at top)
DB Lunges - 6 sets 15 reps (done unilaterally for more TUT....front foot on platform)
Barbell RDL - 6 sets 8-20 reps
My equipment is limited....but nothing beats good old slag iron.
I`ll be re-joining the University gym soon.
Great workout....I can hardly walk....had to skip training Calves....still sore from a couple of days ago.
ON A MISSION
-
March 10, 2023
Meal # 1: Post-Workout:
1 scoop of whey in water
1/2 cup of steel oats mixed into the shake
1 banana
2 Tbsp. honey
Meal # 2:
ground beef patty
1+1/2 cups of white rice (with artificial butter spray)
steamed asparagus (with artificial butter spray)
Crystal-Lite
Meal # 3:
2 cans of water packed tuna with a bit of mayo
a small handful of potato chips
12 oz. Diet Coke
Meal # 4:
1 scoop of whey in water
-
March 11, 2023
Forearms:
Tri-Set:
{Barbell Wrist Curls - 3 sets AMAP
{E-Z Gar Reverse Wrist Curls - 3 sets AMAP
{Hammer Grip Dumbell Wrist Curls - 3 sets AMAP
^^^^
Super-Set:
{Wrist Roller - 3 sets AMAP
{Hand Grippers - 3 sets AMAP
Intense Pain Of Peace :'(
-
March 11, 2023
Meal # 1 Pre-Workout:
RTD protein drink (30 gms. of protein)
Meal # 2: Post-Workout:
RTD protein drink (30 gms. of protein)
1 banana
Meal # 3:
ground beef patty
1 cup white rice (butter spray)
steamed asparagus (butter spray)
Crystal-Lite
Meal # 4:
baked chicken breast
1 cup cottage cheese
green beans
Crystal-Lite
Meal # 5:
3 cups of yogurt
2 chocolate rice cakes with natty PB
water
-
March 11, 2023
Forearms:
Tri-Set:
{Barbell Wrist Curls - 3 sets AMAP
{E-Z Gar Reverse Wrist Curls - 3 sets AMAP
{Hammer Grip Dumbell Wrist Curls - 3 sets AMAP
^^^^
Super-Set:
{Wrist Roller - 3 sets AMAP
{Hand Grippers - 3 sets AMAP
Intense Pain Of Peace :'(
Good idea.
-
Thanks Nat....been doing these on and off for years now.
-
March 12, 2023
Rest Day:
Meal # 1:
4 whole eggs
1 baked potato
1 banana
8 oz. OJ
Meal # 2:
4 oz. Cod
1/2 cup white rice (butter spray)
steamed asparagus
Crystal-Lite
Meal # 3:
RTD protein drink (30 gms. of protein)
1 banana
Meal # 4:
2 cans of water packed tuna with just a bit of mayo
a small handful of potato chips
12 oz. Diet Coke
-
March 13, 2023
Chest + Abs:
Pre-Exhaust Super-Set:
{Dumbell Incline Flyes - 5 sets (no rest between exercises,90 sec. rest between SS)
{Dumbell Incline Press - 5 sets (no rest between exercises,90 sec. rest between SS)
Decline Flyes - 2 sets to total failure
Quad-Set:
{Roman - Chair-Situps - 2 X failure
{Crunches -2 X failure
{Roman - Chair-Situps - 2 X failure
{Crunches - 2 X failure
No rest at all between exercises....then 60 or so seconds rest,then back at it)
ON A MISSION
-
March 13, 2023
Meal # 1: Post-Workout:
1 scoop of whey in water
1 banana
2 Tbsp. honey
water
Meal # 2:
4 whole eggs over easy
oven fries = ( 2 baked potatoes = 2 potatoes cut into French fry shaped wedges,spray bottom of baking tray/pan with Pam,then spray the tops of the "fries" and bake)
8 oz. OJ
water
Meal # 3:
chicken breast
1 cup of white rice
steamed asparagus
16 oz. water
Meal # 4:
chicken breast sandwich on 2 slices of rye bread
lettuce & tomato
Dijon mustard
1 cup yogurt
12 oz. Diet Coke
Meal # 5"
1 scoop vanilla flavor whey in water
2 Tbsp. Sugar-Free Orange flavored Metamucil
(TASTES JUST LIKE A CREAMSICLE....a delicious way to get all important extra fiber into your diet.....try it out,and thank me later)
SNACK:
small bowl of chips watching a movie
water
-
March 14, 2023
Back/Lats,Traps,Neck:
Deadlifts - 4 sets (after 2 lighter warmup sets)
Lying Prone Incline DB Rows - 4 sets
Dumbell Pullovers- 4 sets
Barbell Shrugs - 3 sets
Lying Neck Plate Raises- 4 sets
Got it done early and went as heavy as I could for reps in good form !
-
March 14th. 2023
Trained in a fasted state.....just water and coffee.
Meal # 1 Post-Workout:
1 scoop of whey in water
2 Tbsps. of honey
1 banana
20 oz. water
Meal # 2:
4 whole eggs over easy
2 slices of rye toast lightly buttered
12 oz. OJ
Meal # 3:
RTD protein drink (30 gms, of protein)
1 banana
(wouldn`t have had this but I was late on prepping solid food)
Meal # 4:
chicken breast
sweet potatoes
steamed broccoli
Crystal-Lite
Meal # 5:
ground beef patty
1 cup cottage cheese
Crystal-Lite
SNACK:
cheddar cheese & Ritz crackers
-
March 15, 2023
I threw on Paranoid by Sabbath and got fucking busy......trained fast and hard!!
Shoulders & Calves:
Seated Dumbell Press - 4 sets (1+1/2 reps = one rep....BRUTAL)
Dumbell Laterals Behind Back - 3 sets (drop-sets.....tried to equal the amount of reps that I got on the first set with the 2nd. set......IMPOSSIBLY BRUTAL)
Wide Grip Barbell Upright Rows - 3 sets (to nipple height only)
Bent-Over Laterals - 5 sets
Standing Calf Raises - 6 sets (plus 1/2 reps at the end of each set followed by static holds and stretches.......doing calves 2 X a week now)
ON A MISSION
-
March 15, 2023
I trained in a fasted state as usual.
Meal # 1: Post-Workout:
1 scoop of whey in water
1 cup steel cut oats mixed into shake dry
2 Tbsps. of honey
1 banana
Meal # 2:
3 whole eggs
5 strips of bacon
2 slices of lightly buttered rye toast
Crystal-Lite
Meal # 3:
24 oz. yogurt
1 Tbsp. natty PB
1 banana
20 oz. bottle of water
Meal # 4:
baked chicken breast
sweet potatoes
steamed broccoli
12 oz. Diet Coke
-
March 15, 2023
I threw on Paranoid by Sabbath and got fucking busy......trained fast and hard!!
Shoulders & Calves:
Seated Dumbell Press - 4 sets (1+1/2 reps = one rep....BRUTAL)
Dumbell Laterals Behind Back - 3 sets (drop-sets.....tried to equal the amount of reps that I got on the first set with the 2nd. set......IMPOSSIBLY BRUTAL)
Wide Grip Barbell Upright Rows - 3 sets (to nipple height only)
Bent-Over Laterals - 5 sets
Standing Calf Raises - 6 sets (doing calves 2 X a week now)
ON A MISSION
Good one.
-
Good one.
Thanks brother!!
-
March 16, 2023
Biceps & Triceps:
Absolutely no rest between exercises and just a short rest between Super-Sets!
Super-Set # 1:
{Seated Alternate DB Curls - 4 sets
{Skullcrushers - 4 sets (used an E-Z Curl bar on these)
Super-Set # 2:
{Ez-Bar Curls - 4 sets
{Seated One-Arm DB extensions - 4 sets
Super-Set # 3:
{Bent Forward DB Concentration Curl - 2 sets
{Triceps Dips Between Benches - 2 sets
Looking far better by the week, and getting stronger at almost every workout!
ON A MISSION
-
March 16, 2023
I trained in a fasted state as usual.
Meal # 1: Post-Workout:
1 scoop of whey in water
1 cup steel cut oats mixed into shake dry
2 Tbsps. of honey
1 banana
20 oz. bottled water
Meal # 2:
tomato and cheese omelette
{made with 5 whole eggs,one slice of cheese,and some thinly sliced tomato}
Crystal-Lite
Meal # 3:
chicken breast
sweet potatoes
steamed broccoli
Crystal-Lite
Meal # 4:
RTD protein drink (30 gms, of protein)
I planned on one more light solid meal but I feel asleep and woke up feeling like shit so I drank that RTD protein instead.
STRICTLY BUSINESS
-
March 17, 2023
This is NOT the workout I intended on doing today.....I`ve been having stomach issues since late last night.
Didn`t want to miss a day of training so I figured I`d just get some blood into the legs and do the best I could do under the circumstances.
Quads & Hamstrings:
Super-Set:
{Goblet Squats - 4 sets
{DB RDL - 4 sets
Pathetic,I know but I got a good pump just the same.....skipped Calves since they are still sore from Tuesday.
I feel so shitty it was all I could manage.
Just gonna` eat as well as possible and hope this clears up.
ON A MISSION
-
March 17, 2023
I can`t list yesterdays eating because I was unable to eat very much at all.
-
March 18, 2023
Forearms:
Super-Set # 1:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets (E-Z Curl bar)
Super-Set # 2:
{Wrist Roller - 3 sets
{Hand Grippers - 3 sets
Still having stomach issues but feeling far better than I did yesterday...thank God!
ON A MISSION
-
March 18, 2023
Meal # 1 Pre-Workout:
RTD protein shake
Meal # 2 Post-Workout:
1 scoop of whey in water
1 cup steel cut oats mixed into shake dry
I`ve decided to just "graze" on foods that I think will not bother my stomach.....interior abdominal wall feels inflamed almost like when I had the Gall Bladder attack but not as bad.
Just gonna` eat yogurt,cottage cheese,a few hard boiled eggs,shakes made with water etc.
My fridge is stocked with beef,chicken,fish,and eggs but not today.....this shits painful.....just hoping it passes.
-
March 19, 2023
REST DAY
-
March 20, 2023
Chest:
Going light today....I`ve been having issues with my digestive tract.....my abdominal wall is inflamed....I can`t eat like I normally do but will do what I can, until this hopefully passes.
Flyes - 6 sets (high reps,short rest periods)
I feel terrible but I`m glad I did this.....nice full pump with a burn....I kind of feel better physically also.....weird.......any way,under the circumstance,it was better than doing nothing at all.
ON A MISSION
-
March 21, 2023
Back:
Two-Arm Dumbell Rows - 5 sets (high reps,short breaks)
I should be good to go tomorrow!
ON A MISSION
-
March 22, 2023
Shoulders:
Seated DB Press - 4 sets
DB Laterals - 3 sets (3 Triple Drop-Sets.....painful as fuck)
Bent-Over Laterals - 5 sets
Feeling pretty much back to normal !! :)
ON A MISSION
-
March 22, 2023
I trained in a fasted state per usual.... for now anyway.
Meal # 1 Post-Workout :
1 scoop of whey in water
1/2 cup oats mixed dry into shake
1 banana
2 Tbsp. honey
Meal # 2:
3 whole eggs over easy
4 turkey sausage links
2 slices of rye toast lightly buttered
8 oz. OJ
Meal # 3:
beef & cheese filled Ravioli with tomato sauce
Crystal-Lite
Meal # 4:
RTD protein shake (30gms. of protein)
STRICTLY BUSINESS
-
March 22, 2023
Shoulders:
Seated DB Press - 4 sets
DB Laterals - 3 sets (3 Triple Drop-Sets.....painful as fuck)
Bent-Over Laterals - 5 sets
Feeling pretty much back to normal !! :)
ON A MISSION
(https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExY2Q2ZjUwNDZiN2IzNTczN2FkZDE0NDMzOGRmOTc1YTI1YTZmZjA3NSZjdD1n/3oEjHCpGGdmfeq49dS/giphy.gif)
-
(https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExY2Q2ZjUwNDZiN2IzNTczN2FkZDE0NDMzOGRmOTc1YTI1YTZmZjA3NSZjdD1n/3oEjHCpGGdmfeq49dS/giphy.gif)
Thanks Nat....normal for me ain`t saying much! :D
-
March 23, 2023
Biceps + Triceps:
Super-Set # 1 :
{Barbell Curls - 4 sets (EZ-Kurl Bar)
{Seated Triceps Extensions - 4 sets (EZ-Kurl Bar)
Super-Set # 2 :
{Seated Dumbell Curls - 4 sets
{Lying Dumbell Triceps Extensions - 4 sets
Triceps Kickback 2 X AMAP
Finally felt awake once my Melatonin stack wore off and had a great workout.....skin tight pump....and my vascularity increasing rapidly !!
ON A MISSION
-
March 23, 2023
Once again,I trained in a fasted state.
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup oats mixed dry into shake
1 banana
2 Tbsp. honey
Meal # 2:
3 whole eggs over easy
4 turkey sausage links
2 slices of rye toast lightly buttered
8 oz. OJ
Meal # 3:
beef & cheese filled Ravioli with tomato sauce
16 oz. Diet Coke
Meal # 4:
RTD protein shake (30gms. of protein)
2 Tbsp. natty PB
Strictly Business
-
March 23, 2023
Once again,I trained in a fasted state.
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup oats mixed dry into shake
1 banana
2 Tbsp. honey
Meal # 2:
I usually train before eating also.
Just a mug of coffee with halfnhalf.
-
I usually train before eating also.
Just a mug of coffee with halfnhalf.
Yeah,I don`t mind it,there`s pros and cons to it that people who like minitua will debate about, and this subject is one of them....as long as I feel OK and am progressing I`m good with it.
2-3 coffees and I train.....I have very little interest in food early in the AM.
-
March 24, 2023
Quads,Hamstrings,Calves:
Goblet Squats - 6 sets
DB Lunges - 4 sets
DB RDL - 5 sets
Calf Raises - 6 sets
ON A MISSION
-
March 24, 2023
Gonna` cut back on Complex Carbs here and there beginning today.
Meal # 1 Post-Workout:
1 scoop whey in water
1 banana
2 Tbsp. of honey
Meal # 2:
4 whole eggs scrambled in Pam
3 turkey sausage links
8 oz. OJ
Meal # 3:
1 scoop of whey in water
2 cups of yogurt
2 chocolate rice cakes with natty PB
Meal # 4:
baked chicken breast
steamed broccoli
16. oz, Diet Coke
STRICTLY BUSINESS
-
March 25, 2023
Forearms + Neck:
Super-Set # 1:
{Barbell Wrist Curls - 4 sets
{Ez-Bar Reverse Wrist Curls - 4 sets
Hammer Grip Dumbell Wrist Curls - 3 sets
Super-Set # 2:
{Wrist Roller - 2 sets AMAP
{Hand Grippers - 2 sets AMAP
Lying Neck Plate Raises - 3 X sets AMAP
ON A MISSION
-
March 25, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
2 Tbsps. of honey
1 banana
Meal # 2:
2 baked chicken breast sandwiches with honey dijon mustard
16 oz. Diet Coke
Meal # 3:
2 cans of water packed tuna with a small amount if mayo
16 oz. Diet Coke
Meal # 4:
1 scoop of whey in water
STRICTLY BUSINESS
-
March 26, 2023
Meal # 1:
1 scoop of whey in water
Meal # 2:
2 Filet-O-Fish sandwiches
water
Meal # 3:
cheeseburger with lettuce tomato and mayo
a handful of potato chips
Diet Coke
I was looking forward to pigging out but weirdly enough I didn`t have much of an appetite.
I also had a bowl of chocolate ice cream,then later some chocolate chip cookies with a mug of milk.
STRICTLY BUSINESS
-
March 27, 2023
Meal # 1 - Pre-Workout:
1 scoop of whey in water
Meal # 2 - Post-Workout:
1 scoop of whey in water
1/2 cup of dry oatmeal mixed into the shake
1 banana
2 Tbsp. of honey
Meal # 3:
ground beef patty
1 cup cottage cheese
tomato slices
12 oz. Crystal-Lite
Meal # 4:
1 can water packed tuna...small amount of mayo
2 slices rye bread toasted
handful of potato chips
2 cups yogurt
12 oz. Crystal-Lite
STRICTLY BUSINESS
-
March 27, 2023
Meal # 1 - Pre-Workout:
1 scoop of whey in water
Meal # 2 - Post-Workout:
1 scoop of whey in water
1/2 cup of dry oatmeal mixed into the shake
1 banana
2 Tbsp. of honey
Meal # 3:
ground beef patty
1 cup cottage cheese
tomato slices
12 oz. Crystal-Lite
Meal # 4:
(https://external-content.duckduckgo.com/iu/?u=https%3A%2F%2Fmedia.giphy.com%2Fmedia%2FR7LpCp9C4P9hm%2Fgiphy.gif&f=1&nofb=1&ipt=467314ea15786c90df46a15b0f60231bba215249033208434c3c0ac00199c877&ipo=images)
-
Thanx Nat!! :)
-
March 28, 2023
Chest + Abs:
Dumbell Inclines Press- 6 sets
Dumbell Flyes - 6 sets
Roman Chair Situps - 3 sets to failure
ON A MISSION
-
March 28, 2023
Trained in a fasted state !!
Meal # 1 Post-Workout:
1 scoop whey in water
2 small bananas
2 Tbsp. honey
Meal # 2:
4 whole eggs
1 large baked potato
12 oz. Crystal-Lite
Meal # 3:
ground beef patty
1 cup cottage cheese
12 oz. Crystal-Lite
Meal # 4:
2 scoops of whey in water
1 banana
STRICTLY BUSINESS
-
March 29, 2023
Back,Traps,Neck:
Barbell Rows - 5 sets
Dumbell Pullovers - 4 sets
Two-Arm Dumbell Rows - 3 sets
Dumbell Shrugs - 3 sets
Lying Plate Neck Raises - 3 sets
ON A MISSION
-
March 29, 2023
Trained in a fasted state !!
Meal # 1 Post-Workout:
1 scoop whey in water
1/2 cup of oats dry,mixed into the shake
1 banana
2 Tbsp. honey
Meal # 2:
4 eggs scrambled in Pam with multi colored sauteed` pepper strips
1 slice rye toast lightly buttered
8 oz. OJ
Meal # 3:
chicken breast
sweet potatoes (with artificial butter spray)
green beans
16 oz. Diet Coke
Meal # 4:
chicken breast
1 cup cottage cheese
water
SNACK: Ritz crackers with cheddar cheese.
STRICTLY BUSINESS
-
March 30, 2023
Shoulders + Calves:
Pre-Exhaust Super-Set:
{Dumbell Lateral Raises - 4 sets
{Seated Dumbell Press - 4 sets
Bent-Over Laterals - 4 sets
Standing Calf Raise - 5 sets
Went light,very fast,high reps, and raced the clock.....feeling a bit burned out.....chest + back are sore as Hell.....my quads have just recovered.....needed a lighter type day. :P
ON A MISSION
-
March 30, 2023
Trained in a fasted state as usual.....for now anyway.
Meal # 1 Post-Workout:
1 scoop of whey in water
1 banana
Meal # 2:
BLT on rye bread with mayo
12 oz. Diet Coke
Meal # 3:
chicken breast
sweet potatoes (with artificial butter spray)
green beans
20 oz. water
Meal # 4:
1 scoop of whey in water
STRICTLY BUSINESS
-
March 30, 2023
Trained in a fasted state as usual.....for now anyway.
Meal # 1 Post-Workout:
1 scoop of whey in water
1 banana
Meal # 2:
BLT on rye bread with mayo
12 oz. Diet Coke
Meal # 3:
chicken breast
sweet potatoes (with artificial butter spray)
green beans
20 oz. water
Meal # 4:
Wes, you are doing great! Me? Ummmm...Nope.
I got HUNGRY and ate a pizza and now am in trouble with my doctors because of my Cashew guilt and sending them a message that I weakened for calories. Roughly 2,500 calories in that pizza. What a maroon am I, brother!
Today in atonement I did 5 supersets of DB laterals and Smith shoulder press. The weight is humbling. I shall now let the world know...10lb DBs and 20lbs on the shoulder presses. Both were to failure which happened between 10 and down to 4 reps. But I felt good. You and Nat keep it up, brother!
They said my bodyfat is still around 25% which is normal for my age but they want it lower so tuna fish tonight and tomorrow and the next day to make up for the pizza. I could have eaten 5 of those little things. ;D I have too much fat around my waist and head. ;D
-
Wes, you are doing great! Me? Ummmm...Nope.
I got HUNGRY and ate a pizza and now am in trouble with my doctors because of my Cashew guilt and sending them a message that I weakened for calories. Roughly 2,500 calories in that pizza. What a maroon am I, brother!
Today in atonement I did 5 supersets of DB laterals and Smith shoulder press. The weight is humbling. I shall now let the world know...10lb DBs and 20lbs on the shoulder presses. Both were to failure which happened between 10 and down to 4 reps. But I felt good. You and Nat keep it up, brother!
They said my bodyfat is still around 25% which is normal for my age but they want it lower so tuna fish tonight and tomorrow and the next day to make up for the pizza. I could have eaten 5 of those little things. ;D I have too much fat around my waist and head. ;D
Keep moving Scott. It's not the end of the world if you fall off the diet wagon so long as you get right back on.
-
Wes, you are doing great! Me? Ummmm...Nope.
I got HUNGRY and ate a pizza and now am in trouble with my doctors because of my Cashew guilt and sending them a message that I weakened for calories. Roughly 2,500 calories in that pizza. What a maroon am I, brother!
Today in atonement I did 5 supersets of DB laterals and Smith shoulder press. The weight is humbling. I shall now let the world know...10lb DBs and 20lbs on the shoulder presses. Both were to failure which happened between 10 and down to 4 reps. But I felt good. You and Nat keep it up, brother!
They said my bodyfat is still around 25% which is normal for my age but they want it lower so tuna fish tonight and tomorrow and the next day to make up for the pizza. I could have eaten 5 of those little things. ;D I have too much fat around my waist and head. ;D
It`s all good my brother.....keep plugging away,if you fall down,just get back up and keep on moving forward.
Once you are steadily firing on all cylinders, you`ll feel and look great,just be consistant..........you have plenty of time....a helluva` lot more than me !! :) :D
-
March 31, 2023
Arms:
Super-Set # 1:
{Seated Alternate DB Curls - 4 sets
{Skullcrushers - 4 sets
Super-Set # 2:
{Barbell Curls - 3 sets
{Seated Triceps Extensions - 3 sets
Super-Set # 3:
{Bent-Forward BB Concentration Curls - 2 sets (close grip....EZ-Kurl bar)
{Kickbacks - 2 sets
ON A MISSION
-
March 31, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1 banana
2 Tbsp. of honey
Meal # 2:
chicken breast
sweet potatoes (with artificial butter spray)
green beans
Crystal-Lite
Meal # 3:
ground beef patty
cottage cheese
salad
Crystal-Lite
Meal # 4:
1 scoop of whey in water
3 cups of yogurt
STRICTLY BUSINESS
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April 01, 2023
Forearms + Neck:
Super-Set # 1:
{Barbell Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets (EZ-Kurl bar)
Super-Set # 2:
{Wrist Roller - 3 sets
{Hand Grippers - 3 sets
Lying Plate Neck Raises - 4 sets
ON A MISSION
-
April 01, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1 banana
2 Tbsp. of honey
Meal # 2:
ground beef patty
2 cups cottage cheese
Diet Coke
Meal # 3:
chicken breast
salad with olive oil
Crystal-Lite
Meal # 4:
1 scoop of whey in water
STRICTLY BUSINESS
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You're going to be awesome, bro.
-
You're going to be awesome, bro.
I`m trying like Hell! :D
Thanks Nat. :)
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I`m trying like Hell! :D
Thanks Nat. :)
You're gonna spit lightning and crap thunder!
(https://cdn.quotesgram.com/img/18/23/1937192530-Rocky_mickey.jpeg)
-
:D
-
April 02, 2023
Meal # 1:
3 whole eggs scrambled
6 strips of bacon
1 slice rye bread toasted
coffee
Meal # 2:
hamburger on a roll, with cheese,bacon,lettuce,tomato,and mayo
Diet Coke
Meal # 3:
tuna melt sandwich
handful of potato chips
Diet Coke
Meal # 4:
1 scoop of whey in water
STRICTLY BUSINESS
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April 03, 2023
Quads,Hamstrings,Calves:
Leg Press - 6 sets
Bulgarian DB Split Squats - 3 sets
Leg Extensions - 3 sets
Seated Leg Curls - 6 sets
Leg Press Calf Extensions - 6 sets
ON A MISSION
-
April 03, 2023
Trained in a fasted state as usual.
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup dry oats mixed into the shake
1 banana
2 Tbsp. honey
Meal # 2:
chicken breast
salad
20 oz. water
Meal # 3:
chicken breast
salad
Crystal Lite
Meal # 4:
2 scoops of whey in water
STRICTLY BUSINESS
-
April 04, 2023
Chest + Abs:
Smith Machine Incline Press - 5 sets
Dumbell Flyes - 4 sets
Dips - 3 sets
Crunches - 3 sets
ON A MISSION
-
April 04, 2023
Trained in a fasted state as usual.
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup dry oats mixed into the shake
1 banana
2 Tbsp. honey
Meal # 2:
4 oz. roast beef
20 oz. water
Meal # 3:
4 oz. roast beef
20 oz. water
Meal # 4:
1 + 1/2 cups of cottage cheese
12 oz. Diet Coke
Meal # 5:
1 + 1/2 cups of cottage cheese
water
Gonna` keep "grazing" like this to get rid of slight bloofiness......cutting complex carbs a bit except at post-workout.
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April 05, 2023
Back,Traps,Neck:
One-Arm DB Row - 4 sets
Dumbell Pullovers - 4 sets
Two-Arm DB Rows - 2 sets
Dumbell Shrugs - 3 sets
Lying Plate Neck Raise - 3 sets
ON A MISSION
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April 05, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup of dry oats mixed into shake
1 banana
2 Tbsp. of honey
Meal # 2:
4 oz. roast beef
20 oz. water
Meal # 3:
3 cups of yogurt
water
Meal # 4:
4 oz. roast beef
salad
water
Meal # 5:
1+1/2 cups of cottage cheese
STRICTLY BUSINESS
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April 06, 2023
Shoulders + Calves:
Seated Bradford Press - 5 sets
DB Lateral Raise - 4 sets (drop-sets)
Bent-Over Laterals - 4 sets (drop-sets)
Standing Calf Raise - 6 sets
ON A MISSION
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April 06, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup of dry oats mixed into shake
1 banana
2 Tbsp. of honey
Meal # 2:
1 can of tuna with a bit of mayo
12 oz. Diet Coke
Meal # 3:
3 whole eggs
3 eggwhites
2 slices rye toast lightly buttered
water
Meal # 4:
1 can of tuna with a bit of mayo
12 oz. Diet Coke
-
Looking good, broseph.
-
If my diet was like yours, I would look/be anorexic. I ate three healthy meals yesterday plus a slice of cherry pie and weighed 171.4 pounds this a.m. I look best when I weigh at least 175 lbs.
-
April 06, 2023
Shoulders + Calves:
Seated Bradford Press - 5 sets
DB Lateral Raise - 4 sets (drop-sets)
Bent-Over Laterals - 4 sets (drop-sets)
Standing Calf Raise - 6 sets
ON A MISSION
Did you train in a fasted state? ;D
-
April 07, 2023
Arms:
Super-Set # 1:
{Barbell Curl - 4 sets
{Seated Barbell Triceps Extensions - 4 sets
Super-Set # 2:
{Alternate DB Curl - 4 sets
{Lying DB Extensions - 4 sets
ON A MISSION
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If my diet was like yours, I would look/be anorexic. I ate three healthy meals yesterday plus a slice of cherry pie and weighed 171.4 pounds this a.m. I look best when I weigh at least 175 lbs.
Yeah,right now I eliminated Complex Carbs,today and tomorrow I will eat more,then back to low carbs.
Kind of carb cycling but not counting any macros.
-
Did you train in a fasted state? ;D
Yup !! :D
-
Looking good, broseph.
Thanks Nat!! :)
-
April 07, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup of dry oats mixed into shake
1 banana
2 Tbsp. of honey
Meal # 2:
4 whole eggs
2 slices of rye toast lightly buttered
Crystal-Lite
Meal # 3:
cheeseburger with lettuce, tomato,and mayo
Diet Coke
Meal # 4:
1 scoop whey in water
2 Tbsp. of natty PB
STRICTLY BUSINESS
-
April 07, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup of dry oats mixed into shake
1 banana
2 Tbsp. of honey
Meal # 2:
Looking good, brother! I do not enjoy training on an empty stomack but perhaps I shall give it a try now. Thanks!
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Looking good, brother! I do not enjoy training on an empty stomack but perhaps I shall give it a try now. Thanks!
Thanks bro,I have plenty of energy in the AM once I get a few coffees in me and wake up.....food just doesn`t appeal to me that early in the morning.....I never was a big eater.
BUT I hear my body growing.......sounds like cornflakes!! LOL ;D
I remember reading that in a magazine....Franco said it I think.
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April 08, 2023
Forearms:
Tri-Set:
{Reverse Curls - 4 sets
{Reverse Wrist Curls - 4 sets (used a swingbell for these.....felt great)
{Wrist Curls - 4 sets
Was gonna do more,but there was no real need to..........pumped to the bone.....can barely type !
ON A MISSION
-
April 08, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1 banana
Meal # 2:
cheeseburger on a roll with lettuce,tomato,and mayo
Crystal Lite
Meal # 3:
cheeseburger on a roll with lettuce,tomato,and mayo
Crystal Lite
Meal # 4:
cheeseburger on a roll with lettuce,tomato,and mayo
Crystal Lite
STRICTLY BUSINESS
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April 09,2023
Rest Day
-
April 09, 2023
Meal # 1:
Homemade beef stew
8 oz. milk
Meal # 2:
tuna melt sandwich
8 oz. chocolate milk
Meal # 3:
Homemade beef stew
8 oz. milk
SNACKS:
6 chocolate chip cookies with glass of milk
Ritz crackers with cheddar cheese
STRICTLY BUSINESS
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April 10, 2023
Quads,Hamstrings,Triceps:
Leg Press - 6 sets
Bulgarian Split Squats - 3 sets
Leg Extensions - 3 sets
Seated Leg Curls - 6 sets
Triceps Pressdowns - 3 sets (moderate weight,high reps......haven`t done these in eons)
ON A MISSION
-
April 10, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1 banana
2 Tbsp. of honey
Meal # 2:
cheese omelette made with 2 whole eggs,4 eggwhites and 1 +1/2 slices of cheese
8 oz. OJ
Meal # 3:
tuna melt
Crystal-Lite
Meal # 4:
1 + 1/2 cups of cottage cheese
Strictly Business
-
April 10, 2023
Quads,Hamstrings,Triceps:
Leg Press - 6 sets
Bulgarian Split Squats - 3 sets
Leg Extensions - 3 sets
Seated Leg Curls - 6 sets
Triceps Pressdowns - 3 sets (moderate weight,high reps......haven`t done these in eons)
ON A MISSION
Good stuff.
-
Thanks Nat,I`m trying buddy!
-
April 11, 2023
Chest +Abs:
Smith Machine Inclines - 5 sets
Dumbell Flyes - 4 sets
Dips - 3 sets
Super-Set:
{Crunches - 2 sets
{Lying Leg Raises - 2 sets
ON A MISSION
-
April 11, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup dry oats mixed into shake
1 banana
2 Tbsp. of honey
Meal # 2:
chicken breast
1/2 cup of rice
multi colored steamed peppers and onions
(Put it into a bowl mix it up and eat)
Crystal-Lite
Meal # 3:
chicken breast
1/2 cup of rice
multi colored steamed peppers and onions
(Put it into a bowl mix it up and eat)
Crystal-Lite
Meal # 4:
1 +1/2 cups of cottage cheese
-
April 12, 2023
Back,Traps,Neck:
Lat Pulldowns - 3 sets
DB Pullovers - 3 sets
T-Bar Rows - 3 sets
Two-Arm DB Rows - 3 sets
Dumbell Shrugs - 3 sets
Lower Back Extensions On Machine - 3 sets
Lying Plate Neck Raises - 3 sets
ON A MISSION
-
April 12, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup dry oats mixed into shake
1 banana
2 Tbsp. of honey
Meal # 2:
omelette made with 2 whole eggs,4 eggwhites with steamed multi-colored peppers and onions
10 oz. OJ
Meal # 3:
homemade beef stew
10 oz. glass of milk
Meal # 4:
RTD 40 gm. protein shake
STRICTLY BUSINESS
-
April 13, 2023
Shoulders + Calves:
Seated Dumbell Press - 4 sets
Dumbell Lateral Raise - 4 sets
Bent-Over Laterals - 4 sets
Calf Raises - 5 sets
ON A MISSION
-
April 13, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup dry oats mixed into shake
1 banana
2 Tbsp. of honey
Meal # 2:
chicken breast
1/2 cup of rice
multi colored steamed peppers and onions
(Put it into a bowl mix it up and eat)
Crystal-Lite
Meal # 3:
chicken breast
1/2 cup of rice
multi colored steamed peppers and onions
(Put it into a bowl mix it up and eat)
Crystal-Lite
Meal # 4:
RTD 40 gm. protein shake
STRICTLY BUSINESS
-
April 14, 2023
Biceps/Triceps:
Super-Set # 1:
{Seated DB Curls - 4 sets
{Skullcrushers - 4 sets
Super-Set # 2:
{Wide Grip BB Curls - 4 sets
{Seated French Press - 4 sets
ON A MISSION
-
April 14, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup dry oats mixed into shake
1 banana
2 Tbsp. of honey
Meal # 2:
2 slices of pepperoni pizza
12 oz. Crystal -Lite
Meal # 3:
2 slices of pepperoni pizza
12 oz. Crystal -Lite
Meal # 4:
RTD 40 gm. protein shake
STRICTLY BUSINESS
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Enjoy the journey, Wes!
(https://media1.tenor.com/images/14b6fdd22307cb172d9f8e6e2f29ffc7/tenor.gif?itemid=15817724)
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Enjoy the journey, Wes!
(https://media1.tenor.com/images/14b6fdd22307cb172d9f8e6e2f29ffc7/tenor.gif?itemid=15817724)
Thanks Nat !! :)
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April 15, 2023
Forearms:
Super-Set # 1:
{Wrist Curls - 4 sets
{Reverse wrist Curls - 4 sets
Super-Set # 2:
{Wrist Roller - 3 sets
{Hand Gripper - 3 sets
ON A MISSION
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April 15, 2023
Meal # 1 Post Workout:
1 scoop of whey in water
2 Tbsp. of honey
Meal # 2:
1 huge homemade taco
12 oz. Crystal - Lite
Meal # 3:
1 huge homemade taco
12 oz. Crystal - Lite
Meal # 4:
RTD 40 gm. protein shake
STRICTLY BUSINESS
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April 16 2023
Meal # 1:
1 scoop of whey in water
Meal # 2:
2 slices of rye bread toasted with natty PB
1 cup oatmeal with 1 tspn. of light brown sugar
Meal # 3:
ground beef patty
1 cup cottage cheese
Crystal-Lite
Meal # 4:
RTD 40 gm. protein shake
STRICTLY BUSINESS
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April 17, 2023
Quads,Hamstrings,Calves:
Leg Press - 6 sets
Unilateral Leg Presses - 3 sets
Leg Extensions - 3 sets
Seated Leg Curls - 5 sets
Leg Press Calf Extensions - 6 sets
ON A MISSION
-
April 17, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
2 bananas
Meal # 2:
3 cups of yogurt
Meal # 3:
ground beef patty
1 cup cottage cheese
green beans
Crystal-Lite
Meal # 4:
RTD 40 gm. protein shake
STRICTLY BUSINESS
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April 18, 2023
Chest + Abs:
Smith Machine Inclines - 6 sets
Dumblell Flyes - 4 sets
Dips - 3 sets
Triceps Pressdowns - 3 sets (light,high reps)
Super-Set:
{Crunches - 2 sets
{Lying Leg Raise - 2 sets
ON A MISSION
-
April 18, 2023
Meal # 1 Post-Workout:
3 eggs
4 turkey sausage links
1 slice rye toast
10 oz. OJ
Meal # 2:
pasta with meat sauce
Crystal-Lite
Meal # 3:
pasta with meat sauce
Crystal-Lite
Meal # 4:
RTD 40 gm. protein shake
STRICTLY BUSINESS
-
Keep up the good work wes!
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Keep up the good work wes!
Thanks brother,you know I will ! :)
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April 19, 2023
Back,Traps,Lower Back:
Lat Pulldowns - 4 sets
DB Pullovers - 4 sets
Seated Cable Rows - 4 sets
Couldn`t do any bent over rowing movements as my trick lower back was out of alignment once again.
DB Shrugs - 3 sets
Seated Back Extension Machine - 3 sets (very high reps)
ON A MISSION
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April 19, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup dry oats mixed into shake
1 banana
2 Tbsp. of honey
Meal # 2:
pasta with meat sauce
Crystal-Lite
Meal # 3:
2 eggs + 3 eggwhites
4 turkey sausage links
1 slice rye toast
8 oz. OJ
Meal # 4:
RTD 40 gm. protein shake
2 chocolate rice cakes with natty PB
STRICTLY BUSINESS
-
April 20, 2023
Shoulders + Calves:
Seated DB Press - 4 sets
DB Laterals - 4 sets
Bent-Over Laterals - 4 sets
Standing Calf Raise 5 sets
ON A MISSION
-
April 20, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1 banana
2 Tbsp. of honey
Meal # 2:
2 cans tuns with a bit of mayo
handful of potato chips
Crystal-Lite
Meal # 3:
pasta with meat sauce
Crystal-Lite
Meal # 4:
RTD 40 gm. protein shake
STRICTLY BUSINESS
-
April 21, 2023
Biceps/Triceps, Forearms:
Super-Set # 1:
{Seated Hammer Curls - 4 sets
{Lying DB Triceps Extensions - 4 sets
Super-Set # 2:
{One-Arm Preacher Curls - 4 sets
{Seated One-Arm DB Triceps Extensions - 4 sets
Wrist Curls - 5 sets
ON A MISSION
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April 21, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1 banana
2 Tbsp. of honey
Meal # 2:
3 protein pancakes (pancake mix with a scoop of vanilla whey)
8 oz. milk
Meal # 3:
3 eggs
1 baked potato
Crystal-Lite
Meal # 4:
pasta with meat sauce
Crystal-Lite
STRICTLY BUSINESS
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April 22 + 23
Just grazed all weekend eating small amounts of food all day long.
-
April 24, 2023
Quads,Hamstrings,Calves:
Leg Press - 7 sets
Bulgarian Split Squats - 4 sets
Leg Extensions - 4 sets
Adductor Machine - 1 set to failure
Seated Leg Curls - 6 sets
Super-Set
{Leg Press Calf Ext. - 4 sets
{One-Legged Calf Raise - 4 sets
ON A MISSION
-
April 24, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
2 Tbsp. of honey
1 banana
Meal # 2:
turkey sub - lettuce,tomato,provolone cheese
handful of potato chips
Diet-Coke
Meal # 3:
turkey sandwich - lettuce,tomato,provolone cheese
handful of potato chips
Diet-Coke
Meal # 4:
RTD 40 gram protein shake
STRICTLY BUSINESS
-
April 25, 2023
Chest + Abs:
Smith Machine Inclines - 5 sets
Dumbell Flyes - 4 sets
Dips - 3 sets
Triceps Pressdowns - 3 sets (light....very high reps)
Roman Chair Situps - 3 sets
ON A MISSION
-
Good stuff, my friend.
(https://cdn.ebaumsworld.com/mediaFiles/picture/31430/81921638.gif)
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Good stuff, my friend.
(https://cdn.ebaumsworld.com/mediaFiles/picture/31430/81921638.gif)
Thanks Nat!! :)
-
April 25, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup of oats
2 Tbsp. of honey
1 banana
Meal # 2:
turkey sub - lettuce,tomato,provolone cheese
handful of potato chips
Diet-Coke
Meal # 3:
2 whole eggs,4 eggwhites scrambled
4 turkey sausage links
1 slice rye toast
10 oz. OJ
Meal # 4:
RTD 40 gram protein shake
STRICTLY BUSINESS
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April 26, 2023
Back + Traps:
V-Bar Lat Pulldowns - 4 sets
Seated Cable Rows - 4 sets
Straight-Arm Pulldowns - 4 sets
Dumbell Shrugs - 3 sets
Short and sweet....lower back is still out of alignment so no rows....good weight,good pump,done in 40 minutes or so.
ON A MISSION
-
April 26, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup of oats
2 Tbsp. of honey
1 banana
Meal # 2:
large homemade taco....large soft taco shell,ground beef,diced tomato,shredded lettuce,shredded cheese,taco mix
Diet-Coke
Meal # 3:
bowl of frosted mini wheats with whole milk
Meal # 4:
RTD 30 gram protein shake
Meal # 5:
tuna melt sandwich,= 1 can tuna,2 slices wheat bread,mayo,2 slices of provolone cheese
Crystal-Lite
STRICTLY BUSINESS
-
April 27, 2023
Shoulders + Calves:
DB Lateral Raise - 4 sets
Wide Grip Upright Rows - 4 sets (to lower pec height)
Bent-Over Laterals - 4 sets
Standing Calf Raises - 5 sets
ON A MISSION
-
April 27, 2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup of oats
2 Tbsp. of honey
1 banana
Meal # 2:
large homemade taco....large soft taco shell,ground beef,diced tomato,shredded lettuce,shredded cheese,taco mix
Diet-Coke
Meal # 3:
2 whole eggs + 4 eggwhites
4 turkey sausage links
2 slices of rye toast
10 oz. OJ
Meal # 4:
RTD 30 gram protein shake
STRICTLY BUSINESS
-
April 28, 2023
Biceps/Triceps,Forearms:
Super-Set #1 :
{Seated Dumbell Curls - 4 sets
{Seated Triceps Extensions - 4 sets (EZ-Kurl Bar)
Super-Set # 2 :
{Wide Grip Cable Curls - 4 sets
{Triceps Pressdowns - 4 sets
Super-Set:
{Reverse Wrist Curls - 4 sets
{Wrist Curls - 4 sets
ON A MISSION
-
May 30, 2023
Quads,Hamstrings,Lower Back,Calves:
Unilateral Leg Press - 4 sets
Leg Extensions - 3 sets
Seated Leg Curls - 4 sets
Lower-Back Extension Machine - 3 sets
Leg Press Calf Raises - 4 sets
I hope I can walk tomorrow after missing 4 weeks.....felt great to train again.
-
May 30, 2023
Meal # 1 - Post-Workout:
1 scoop whey in water
2 Tbsp. honey
1 banana
Meal # 2:
omelette made with 2 whole eggs and 4 eggwhites and some steamed green pepper strips
10 oz. OJ
Meal # 3:
chicken breast
1/2 cup white rice
12 oz. Crystal-Lite
Meal # 4:
2 cans of water packed tuna
1 Tbsp. mayo mixed in
small handful of potato chips
10 oz. water
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One day at a time, brother.
-
One day at a time, brother.
I hear ya` my friend!!
Gonna train 4 days a week for a bit before ramping it back up to 6 days.
-
What's your split Wes? Also what do you think about the bro split that so many are using today? Meaning something like, Monday-chest; Tuesday-back; Wednesday-delts; Thursday-legs and Friday-arms. Never heard of anyone doing the bro split back in the day.
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What's your split Wes? Also what do you think about the bro split that so many are using today? Meaning something like, Monday-chest; Tuesday-back; Wednesday-delts; Thursday-legs and Friday-arms. Never heard of anyone doing the bro split back in the day.
I like to hit legs on Monday Rich,since they are a weak point,and I`m freshest from resting on the weekend. and most other idiots are in gangs of 10 doing sloppy benches.
I get the bigger bodyparts out of the way early in the week when I am at at my freshest and well rested.....biggest to smallest in that order:
Mon - Legs
Tues. - Chest
Wed. - Back
Thurs. - Shoulders
Fri. - Arms
I usually rest on weekends, but at times I hit forearms and neck and more Calves on Sat. depending on how the week went.
Glad you`re back old friend. ;)
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I like to hit legs on Monday Rich,since they are a weak point,and I`m freshest from resting on the weekend. and most other idiots are in gangs of 10 doing sloppy benches.
I get the bigger bodyparts out of the way early in the week when I am at at my freshest and well rested.....biggest to smallest in that order:
Mon - Legs
Tues. - Chest
Wed. - Back
Thurs. - Shoulders
Fri. - Arms
I usually rest on weekends, but at times I hit forearms and neck and more Calves on Sat. depending on how the week went.
Glad you`re back old friend. ;)
We go all the way back to Shawn Perrine's site. I miss that site. Amazing how it was nuked out of existence. Never heard how it was destroyed? It was filled with very knowledgeable people and the topic stayed for the most part on bodybuilding and training. Yes, Monday is always chest day for the masses. I train at home so I never have to be concerned with equipment being used.
-
We go all the way back to Shawn Perrine's site. I miss that site. Amazing how it was nuked out of existence. Never heard how it was destroyed? It was filled with very knowledgeable people and the topic stayed for the most part on bodybuilding and training. Yes, Monday is always chest day for the masses. I train at home so I never have to be concerned with equipment being used.
Yeah,IronAge was a great site with great people.....I miss it too.
I do some training at home but my lovely mother in-law is back and has destroyed my "weight room". ;D
EDIT:
Not sure if you are aware Rich but for a time Jeff Preston and Ken B. started a site mimicking IronAge to an extent called "Raw Iron".....it is now on Facebook only if I recall correctly.
-
May 31, 2023
Chest,Back,Traps:
Machine Bench Press - 4 sets
DB Flyes - 4 sets
Lat Pulldowns - 4 sets
Seated Cable Rows - 4 sets
DB Shrugs - 3 sets
-
May 31, 2023
Meal # 1 - Post-Workout:
1 scoop whey in water
2 Tbsp. honey
1 banana
Meal # 2:
4 whole eggs scrambled with steamed chopped green peppers
10 oz. OJ
Meal # 3:
3 Greek yogurts
16 oz. water
I was surprised that the yogurt totalled 34 gms. of protein.....was planning on baked chicken but my wife had the entire stove and oven tied up cooking for her lovely mother. >:(
Meal # 4:
2 cans of water packed tuna
1 Tbsp. mayo mixed in
small handful of potato chips
10 oz. water
-
June 01, 2023
Meal # 1 :
4 whole eggs scrambled
4 turkey sausage links
12 oz. OJ
Meal # 2:
1 scoop whey in water
Meal # 3:
2 cans of water packed tuna
1 Tbsp. mayo mixed in
small handful of potato chips
10 oz. Diet-Coke
Meal # 4:
1 scoop whey in water
A fucked up day of eating....had an early doctors appointment,tons of errands to run, plus it was 92 degrees.....the heat just killed my appetite.
-
A fucked up day of eating....had an early doctors appointment,tons of errands to run, plus it was 92 degrees.....the heat just killed my appetite.
(https://c.tenor.com/vQrSAU7bZawAAAAM/chubby-ice-cream.gif)
;)
-
(https://c.tenor.com/vQrSAU7bZawAAAAM/chubby-ice-cream.gif)
;)
Good old Spanky! ;D
-
June 05, 2023
Quads,Hamstrings,Calves:
Leg Press - 5 sets
Leg Extensions - 4 sets
Adductor Machine - 1 X failure
Seated Leg Curls - 4 sets
Stiff-Legged Deadlifts On Platform - 2 sets (trying to "unhinge" my lower back) :(
Leg Press Calf Extensions - 5 sets
Good workout for the second week in....will add more volume soon....back is a mess but fuck it.
-
June 05, 2023
Meal # 1: Post-Workout
1 scoop of whey in water
2 Tbsp. honey
Meal # 2:
2 whole eggs and 4 eggwhites with chopped up steamed green peppers...scrambled
10 oz. OJ
Meal # 3:
chicken breast
1/2 cup white rice
12 oz. Diet-Coke
I was gonna eat one more time but fell asleep for hours.
-
June 06, 2023
Chest,Back,Traps:
Smith Inclines - 5 sets
DB Flyes - 3 sets
Seated Machine Bench Press - 2 sets
Lat Pulldowns - 4 sets
Seated Cable Rows - 4 sets
Straight-Arm Pulldowns - 2 sets
DB Shrugs - 2 sets
Good one!! 8)
-
June 06, 2023
Meal # 1: Post-Workout
1 scoop of whey in water
2 Tbsp. honey
1 banana
Meal # 2:
2 whole eggs and 4 eggwhites with chopped up steamed green peppers...scrambled
10 oz. OJ
Meal # 3:
chicken breast
1/2 cup white rice
1 cup green beans
12 oz. Diet-Coke
Meal # 4:
1 scoop of whey in water
-
June 06, 2023
(https://thumbs.gfycat.com/FearfulAgedIndianhare-max-1mb.gif)
-----------------10 oz. OJ-----------
:D
-
(https://thumbs.gfycat.com/FearfulAgedIndianhare-max-1mb.gif)
:D
(https://i.insider.com/504a3aa269bedd540a00000a)
If the glove fits.....he`s full of shit!! :D
-
June 07, 2023
Rest Day
-
June 07, 2023
Meal # 1:
10 oz. Greek yogurt
1 banana
2 coffees
Meal # 2:
4 whole eggs scrambled
2 slices of ham
8 oz. water
Meal # 3:
chicken breast
1 cup green beans
12 oz. Diet-Coke
Meal # 4:
1 pork chop
baked potato
1 cup green beans
applesauce
12 oz. Diet-Coke
-
June 08, 2023
Shoulders + Neck:
Seated Machine Press - 3 sets
DB Laterals - 3 Triple Drop-Sets (agonizing)
Face - Pulls 3 sets
Lying Plate Neck Raises - 3 sets
I missed delts and arms last week due to being so sore and my fucked up back,hence the lowish volume.
I`ll probably regret doing those Triple Drop-Sets tomorrow. :'(
-
June 08, 2023
Meal # 1:Post-Workout:
1 scoop of whey in water
2 Tbsp. honey
1 banana
Meal # 2:
4 whole eggs
1 baked potato
12 oz. Diet-Coke
Meal # 3:
ground beef patty
1 baked potato
1 cup of green beans
10 oz. water
Meal # 4:
3 containers of Greek yogurt
-
June 09, 2023
Biceps,Triceps,Forearms,Lower Back:
Super-Set:
{Cable Curls - 5 sets
{Pressdowns - 5 sets
Bent Forward Triceps Cable Exts.- 2 sets
Super-Set:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets
Hoist Back Ext. Machine - 3 sets 20-30 reps
I missed arms last week so didn`t wanna go nuts on them.
I also tried some hips thrusts on the Smith Machine very light.....never did them before....felt a pinch on the 3rd. set so I stopped......then I hung from a chinup bar for as long as I could doing a few reps of knees up.....not bad but when I got home and stepped out of my car............my back was fucked......Hunchback Of Peace. :D
Gonna start doing what Krank recommended starting tomorrow morning.
-
June 09, 2023
Meal # 1:Post-Workout:
1 scoop of whey in water
2 Tbsp. honey
1 banana
Meal # 2:
4 whole eggs
1 baked potato
16 oz. water
Meal # 3:
chicken breast
1/2 cup white rice
1 cup green beans
12 oz. Diet-Coke
Meal # 4:
1 scoop of whey in water
-
Weekends off for now,though I did hobble/walk on a track for around 2 miles.
-
June 10,2023
Meal # 1:
one scoop of whey in water
Meal # 2:
2 Filet-O-Fish sandwiches
water
Was on the road for hours and said fuck it.....tasted great!
Meal# 3:
chicken breast
mashed potatoes
steamed broccoli
12 oz. Diet-Coke
Meal# 4:
chicken breast
mashed potatoes
steamed broccoli
12 oz. Diet-Coke
-
June 12, 2023
Quads,Hamstrings,Calves:
Leg Press - 6 sets
Leg Extensions - 4 sets
Adductor Machine - 2 sets
Seated Leg Curls - 6 sets
Leg Press Calf Raises - 6 sets
-
June 12, 2023
Meal # 1-Post-Workout:
1 scoop of whey in water
1/2 cup of oats mixed into the shake
2 Tbsp. honey
Meal # 2:
4 whole eggs scrambled
5 turkey sausage links
12 oz. water
Meal # 3:
baked chicken breast
1/2 cup white rice
1 cup green beans
12 oz. water
Meal # 4:
1 scoop of whey in water
-
June 15, 2023
Chest,Back,Traps,Calves:
Smith Machine Inclines - 5 sets (after 2 light warm-up sets)
Low Incline DB Flyes - 3 sets
Seated Bench Press Machine - 2 sets
Lat Pulldowns - 4 sets
Seated Rows on Machine - 4 sets
Straight-Arm Pulldowns - 2 sets
DB Shrugs - 3 sets
Rotary Calf Machine - 6 sets
GOOD ONE!!
-
June 15, 2023
Meal # 1-Post-Workout:
1 scoop of whey in water
1 banana
2 Tbsp. honey
Meal # 2:
4 whole eggs scrambled
5 turkey sausage links
16 oz. water
Meal # 3:
2 slices of pizza
16 oz. Diet-Coke
Meal # 4:
1 scoop of whey in water
2 Tbsp. of natty peanut butter
-
June 16, 2023
Shoulders,Arms,Forearms:
Dumbbell Lateral Raise- 4 Triple-Drop Sets (FUCKING BRUTAL G-FORCE FACE)
Face-Pulls - 5 sets
Seated Press Machine - 1 to failure
Super-Set # 1:
{Seated Alternate DB Curls - 3 sets
{Lying Dumbbell Extensions - 3 sets
Super-Set # 2:
{Preacher Curls - 3 sets
{Seated French Press - 3 sets
Super-Set # 3:
{Hoist Curls Machine - 2 sets
{Triceps Pressdowns - 2 sets
Bent-Forward Cable Extensions - 2 sets
Super-Set:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets
GREAT FUCKING WORKOUT!!
-
June 16, 2023
Meal # 1-Post-Workout:
1 scoop of whey in water
1/2 cup of dry oats mixed into shake
1 banana
2 Tbsp. honey
Meal # 2:
4 whole eggs scrambled
5 turkey sausage links
16 oz. water
Meal # 3:
Ground beef patty
baked potato
12 oz. Diet-Coke
Meal # 4:
1 scoop of whey in water
-
June 17th. + 18th. REST DAYS
-
June 17, 2023
Meal # 1:
4 whole eggs scrambled
5 turkey sausage links
1 banana
12 oz. water
Meal # 2:
Ground beef patty
1/2 cup rice
12 oz. Diet-Coke
Meal # 3:
1 scoop of whey in water
bowl of fresh strawberries
-
Good stuff, Wes.
-
Thanks Nat! :)
-
June 18, 2023
Meal # 1:
1 scoop of whey in water
1 banana
Meal # 2:
2 bowls of frosted mini-wheats
Meal # 3:
Ground beef patty
1/2 cup rice
12 oz. Diet-Coke
Meal # 4:
Ground beef patty
12 oz. Diet-Coke
-
June 19, 2023
Quads,Hamstrings,Calves,Lower Back:
Leg Press - 7 sets
Leg extensions - 5 sets
Adductor Machine - 2 sets
Seated Leg Curls - 6 sets
Leg Press Calf Raises - 6 sets
Hoist Lower Back Exts. 2 sets (very light,slow and controlled for 30 reps)
Great workout!! 8)
-
June 19, 2023
Meal # 1: Post-Workout
1 scoop of whey in water
2 Tbsp. honey
Meal # 2:
4 whole eggs scrambled
5 turkey sausage links
12 oz. water
Meal # 3:
ground beef patty
1/2 cup white rice
12 oz. water
Meal # 4:
1 scoop of whey in water
-
June 20, 2023
Chest,Back,Traps:
Smith Inclines - 5 sets
DB Flyes - 3 sets
Seated Bench Press Machine - 2 sets
Lat Pulldowns - 4 sets
Seated Cable Rows - 4 sets
Stiff-Arm Pulldowns (hold at bottom for a 3 count and squeeze)
DB Shrugs - 3 sets
I can`t do any type of bent over rowing yet due to my back problem but I`m hoping to soon.....kind of limited at the moment, but the workout felt great!
-
June 20, 2023
Meal # 1: Post-Workout
1 scoop of whey in water
1/2 cup of dry oats mixed into the shake
2 Tbsp. honey
Meal # 2:
4 eggs scrambled
6 oz. Greek yogurt
16 oz. water
Meal # 3:
2 slices of pizza
12 oz. Diet Coke
Meal # 4:
Baked Codfish
16 oz. water
-
June 21, 2023
REST DAY
-
June 21, 2023
Meal # 1:
1 scoop of whey in water
Meal # 2:
4 eggs scrambled
4 turkey sausage links
1 slice of watermelon
12 oz. water
Meal # 3:
1 scoop of whey in water
Meal # 4:
chicken + rice in tomato sauce
12 oz. water
-
June 22, 2023
I was forced to skip shoulders today as my lower back was fucked up,but will hit them tomorrow with arms same as last week.
If my back is gonzo tomorrow I`ll go on the day the pain clears up.
-
June 22, 2023
Meal # 1:
chicken + rice
16 oz. water
Meal # 2:
chicken + rice
16 oz. water
Meal # 3:
chicken + rice
16 oz. water
Meal # 4:
1 scoop of whey in water
2 chocolate rice cakes with natty PB
-
June 23, 2023
Shoulders,Arms,Forearms
Trained hard and fast.....moderate weight,pyramid style,very little rest,working around my 3 bulging lower back discs.
Cable Lateral Raise Behind Back - 4 sets (no rest,just kept alternating arms)
Face- Pulls - 4 sets
Super-Set # 1:
{Cable Curls - 4 sets
{Triceps Pressdowns - 4 sets
Super-Set # 2:
{Hoist Curl Machine - 3 sets
{Hoist Seated Triceps Machine - 3 sets
Bent-Forward Cable Extensions - 2 sets
Super-Set:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets
Great workout,skin tight pump.........vascularity increasing bigtime in my delts and arms.
-
June 23,2023
Meal # 1 Post-Workout:
1 scoop of whey in water
2 Tbsp. honey
1 banana
Meal # 2:
4 eggs scrambled
2 slices of ham
10 oz. water
Meal # 3:
tuna + macaroni salad
10 oz. water
Meal # 4:
1 scoop of whey in water
2 chocolate rice cakes with natty PB
-
I ate pretty good over the weekend.....threw in a few "garbage" meals,but overall pretty decent eating.
-
June 26, 2023
Quads,Hamstrings,Calves:
Leg Press - 8 sets
Leg Extensions - 5 sets
Adductor Machine - 2 sets
Seated Leg Curls - 6 sets
Leg Press Calf Exts. - 6 sets
Great workout!!
Still being careful not to aggravate my 3 bulging discs.....back has been OK for a few days in a row which is unusual,but I like it.
-
June 26,2023
Meal # 1 Post-Workout:
1 scoop of whey in water
2 Tbsp. honey
1 banana
Meal # 2:
ground beef patty
baked potato
water
Meal # 3:
big bowl of elbow macaroni with mayo and tuna
water
Meal # 4:
2 bowls of raisin bran
Meal # 5:
1 scoop whey in water
-
Sounds good, Wes.
-
Sounds good, Wes.
Thanx Nat,I`m hanging in there buddy! :)
-
June 27, 2023
Chest,Back,Traps:
Smith Inclines - 6 sets
DB Flyes - 3 sets
Seated Bench Press Machine - 3 sets
Close-Grip Pulldowns - 4 sets
Smith Machine One-Arm Rows - 4 sets
Straight -Arm Pulldowns - 3 sets
DB Shrugs - 3 sets
Hoist Lower Back Extensions - 3 sets (light for 30 reps)
-
June 27,2023
Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup of dry oats mixed into the shake
2 Tbsp. honey
1 banana
Meal # 2:
4 eggs scrambled
5 turkey sausage links
water
Meal # 3:
ground beef patty 1 cup rice
water
Meal # 4:
1 scoop whey in water
2 Tbsp. natty PB
-
Glad you are feeling better Wes. Who you got? Bud or Spence? I've got Bud all the way. 1st 6 rounds will be competitive but Bud will break him down the stretch and force a stoppage.
-
Glad you are feeling better Wes. Who you got? Bud or Spence? I've got Bud all the way. 1st 6 rounds will be competitive but Bud will break him down the stretch and force a stoppage.
Thanks bro........I have no clue on this one,but I`m leaning towards Spence.
-
June 30, 2023
Shoulders,Arms,Forearms:
Seated Bradford Press - 4 sets
DB Lateral Raise - 4 sets
Face-Pulls - 4 sets
Super-Set#1:
{Cable Curls - 5 sets
{Bent-Forward Cable Extensions - 5 sets
Super-Set#2:
{Hoist Seated Curl Machine - 3 sets
{Triceps Pressdowns - 3 sets
Super-Set:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets
Good one!!
-
June 30, 2023
Meal # 1 - Post-Workout:
1 scoop of whey in water
1/2 cup dry oats mixed into shake
2 Tbsp. honey
1 banana
Meal # 2:
ground beef patty
2 slices cheese
water
Meal # 3:
chicken + spaghetti
Diet-Coke
Meal # 4:
1 scoop of whey in water
-
July 1st. + 2nd.
Rest Days
-
Glad you are feeling better Wes. Who you got? Bud or Spence? I've got Bud all the way. 1st 6 rounds will be competitive but Bud will break him down the stretch and force a stoppage.
See the price for that PPV? I will watch it on youtube tomorrow for free.
-
See the price for that PPV? I will watch it on youtube tomorrow for free.
Yeah,no shit................no way would I pay for that fight.
-
July 05, 2023
Quads,Hamstrings,Calves:
Leg Press - 9 sets
Leg Extensions - 4 sets
Adductor Machine - 2 sets
Seated Leg Curls - 6 sets
Leg Press Calf Raise - 6 sets
Good one.....can barely walk !!!
-
July 05, 2023
Quads,Hamstrings,Calves:
Leg Press - 9 sets
Leg Extensions - 4 sets
Adductor Machine - 2 sets
Seated Leg Curls - 6 sets
Leg Press Calf Raise - 6 sets
Good one.....can barely walk !!!
I had a leg day too. Finally had a good leg day with no knee pain and little hip pain.
-
I had a leg day too. Finally had a good leg day with no knee pain and little hip pain.
Nice....I have no leg or hip pain but my lower back is a mess!
-
July 06, 2023
Chest & Back:
Super-Set # 1:
{Assisted Dip Machine - 4 sets 20,12,10,15
{Assisted Chinup Machine - 4 sets 12,12,10,10
Gonna start doing these in an effort to get my chin and dip numbers back up to snuff.
Super-Set # 2:
{Smith Machine Inclines - 3 X 10 (constant weight)
{T-Bar Rows - 3 X 10 (constant weight)
First time I did a bent over rowing movement since my back was fucked up.......moderate weight,concentrated on stretching and squeezing the lats/back.
Super-Set # 3:
{Hoist Seated Flye Machine - 3 X 15,12,12
{Straight - Arm Pulldowns - 3 sets
I didn`t think I`d like the Flye Machine but to my surprise,it felt great.....nice stretch and squeeze had my pecs screaming.
Dumbell Pullovers - 1 set of 20 reps
Not my typical workout but it felt great!!
-
July 07, 2023
Shoulders & Arms:
Seated Dumbell Press- 4 sets,15,10,8,12
Behind The Back DB Laterals - 4 sets, 12-15 (constant weight)
Face-Pulls - 4 sets,20,15,12,12
Super-Set # 1:
{Cable Preacher Curls - 4 sets,12,10,10,15
{Pressdowns - 4 sets,20,15,12,12
Super-Set # 2:
{Hoist Curl Machine - 3 sets,12 (constant weight)
{Hoist Seated Triceps Dips - 3 sets,15,12,12 (constant weight)
-
July 24, 2023
Quads,Hamstrings,Calves:
Leg Press - 5 sets
Leg Extensions - 2 sets (both were triple drop-sets)
Seated Leg Curls- 5 sets
Leg Press Calf Extensions- 5 sets
Back at it.....got my car back on Saturday.
I cut my volume way back and used moderate weight as I haven`t trained in 2 weeks. :(
-
July 25, 2023
Chest & Back:
Smith Machine Inclines - 3 sets
Seated Bench Press Machine - 3 sets
DB Flyes - 2 sets
Lat Pulldowns - 3 sets
Seated Cable Rows - 3 sets
Straight-Arm Pulldowns - 2 sets
Again,I cut my volume way back and used moderate weight as I haven`t trained in 2 weeks. :(
I was carbed up bigtime and got a huge pump......it felt like cumming!! :D
-
July 27, 2023
Shoulders:
Seated DB Press- 3 sets
DB Laterals - 3 sets
Face-Pulls - 3 sets
DB Front Raises - 1 X failure
I should be ready to add weight plus volume next week,then the week after that,I`ll be back at it full bore.
Pretty sore right now!
-
July 28, 2023
Biceps,Triceps,Forearms:
Barbell Curls - 4 X 15,10,8,8 (pyramid style)
Hoist Seated Machine Curls - 3 X 12 (constant weight)
Seated Triceps Extensions - 4 X 20,12,10,10 (pyramid style...EZ-Curl Bar)
Pressdowns - 3 X 20,15,12 (pyramid style)
Hoist Triceps Dip Machine - 1 X 30
Super-Set:
{Wrist Curls - 4 X AMRAP
{Reverse Wrist Curls - 4 X AMRAP
Good one.....arms and delts looking vascular as a prick!!!
When I started back after doing jackshit for 5 years I had zero veins and was soft..........not anymore!
-
July 31, 2023
Quads,Hamstrings,Calves:
Leg Press - 7 sets 20,15,15,12,10,8,20 (pyramid style,dropped poundage on last set)
Leg Extensions - 3 sets 20,15,12 (pyramid style)
Adductor Machine - 2 sets 20,15, (constant weight)
Seated Leg Curls - 5 sets 20,15,12,10,20 (pyramid style,dropped weight on last set)
Leg Press Calf Extensions - 4 sets to failure (pyramid style)
Rotary Calf Press - 4 sets to failure (constant weight)
All done in 55 minutes......great workout!!
-
August 01, 2023
Chest & Back:
Smith Incline Press - 3 sets 10 reps ( constant weight)
Seated Bench Press Machine - 3 sets 15,12,9 (pyramid style)
Seated Machine Flyes - 2 sets 15,12 (pyramid style)
Wide Pulldowns - 4 sets 12 reps ( constant weight)
Straight-Arm Pulldowns- 4 sets 12-15 reps (constant weight)
Not my typical chest and back day but I had a ton of errands to run and had to drive about 100 miles round trip.
Went with moderate weight with very little rest.....done in a little under 30 minutes....huge pump,great burn !!
-
August 03, 2023
Shoulders & Calves:
Seated DB Press- 4 sets 15,8,12,12
DB Laterals - 4 sets 25,15,10,30
Face-Pulls - 4 sets 20,15,15,12
Rotary Calf Machine - 5 sets AMRAP
-
August 05, 2023
Biceps,Triceps,Forearms:
Barbell Curls - 5 sets - 15,12,10,8,12 (pyramid style....backed off weight on last set)
Hoist Seated Biceps Machine - 3 sets 12,10,8 (pyramid style)
Bent-Forward Cable Exts. - 5 sets 15,12,12,10,10 (constant wt.,30 sec rest periods)
Lying DB Extensions - 3 sets 15,12,12 (constant weight)
Pressdowns - 2 sets 25,20
Wrist Curls - 4 sets to failure
-
August 07, 2023
Quads,Hamstrings,Calves:
Leg Press - 8 sets 20,15,12,12,10,8,15,20 (pyramided up,then backed off on last 2 sets)
Sissy Squats on Smith Machine - 2 sets 10 (used no wt. have to get used to these but they were killer....will add sets and higher reps,then add weight when possible...this cat is black so he has high calves...my calves rested perfectly against the bar)
Leg Extensions - 3 sets 15,12,20 (Pyramided up,then down on last set...made an effort to hold each rep at the top)
Adductor Machine - 2 X 20 (constant weight)
Seated Leg Curls - 6 sets 20,15,12,12,10,15 (Pyramided up,then down on last set...made an effort to hold and squeeze each rep at the bottom....will soon also add DB RDL as this is the only leg curl machine we have at the gym)
Rotary Calf Machine - 5 sets to failure (pyramid style again)
Hobbling around like a cripple right now.......I love it!!! :)
-
August 09, 2023
Chest & Back:
Smith Incline Press - 5 sets 10,8,5,1,12 (pyramid up,then backed off on my last set.....just testing my power since I had no wheels for 2 weeks....didn`t lose much,if any.)
DB Flyes - 3 sets 12,10,10 (one lighter set,then 2 with a constant wt.)
Dips - 3 X 10 (went up from 3 X 5 a couple of weeks ago, to 3 X 10,WTF ???leaning forward for pecs all the way down.......I used to knock out tons of reps,that is my goal on these.)
Seated Bench Press Machine - 1 Triple-Drop Set......OUCH !!
DB Pullovers - 3 X 10 (I just used a moderate weight so my triceps wouldn`t get sore.....first time doing them again since I joined the gym.....will end up going heavy as it is a favorite of mine.....also a good transition exercise from chest to back.)
Barbell Rows - 3 X 10 (constant weight....lower back felt good albeit a moderate weight.)
Close Grip Pulldowns with V-Bar Handle - 3 sets 12,10,8
Straight-Arm Pulldowns - 3 sets 15,12,8 (pyramid style)
BODY UNDER CONSTRUCTION!!
-
August 10, 2023
Shoulders & Calves:
Seated Bradford Press - 5 X 15,12,8,8,12 (pyramid up,then back down)
Cable Lateral Raises - 3 X 10 (no rest,just alternated arms until done)
DB Laterals Behind Back - 3 X 20,12,10 (pyramid style)
Super-Set
{Face-Pulls - 3 X 20,15,12
{Bent-Over DB Laterals - 3 X 12-15
Leg Press Calf Raise - 6 X failure (plus static holds and stretches)
Great workout !!
-
August 11, 2023
Arms & Forearms:
Super-Set # 1:
{Seated Supinated DB Curls - 4 X 12,10,8,12 (pyramiding up,then down)
{Seated French Press - 4 X 15,12,10,15 (pyramiding up,then down)
Super-Set # 2:
{Preacher Curls ; 3 X 15,12,10,12 (pyramid style)
{Lying DB Extensions - 3 X 12 (constant weight)
Triceps Pressdowns - 3 X 15,12,30 (pyramid up,then rest paused on the last set)
Super-Set:
{Wrist Curls - 4 X AMRAP (pyramiding up,then down)
{Reverse Wrist Curls - 4 X AMRAP (rest pause on all sets)
Pretty good week of training !!
-
August 14, 2023
Quads,Hamstrings,Calves:
Leg Press - 5 X 20,15,10,8,15
Smith Machine Sissy Squats - 3 X 12 (brutal)
Leg Extensions - 3 X 15,12,12 (constant weight)
Unilateral Leg Press- 3 X 20,15,12 (pyramid style)
Adductor Machine - 2 X 20
Seated Leg Curls - 3 X 20,12,12
DB RDL -3 X 12
Leg Press Calf Extensions - 6 X AMRAP plus "burns" and stretches on each set
(https://media.tenor.com/n9WNuKrN3MYAAAAd/herbert-wink.gif)
:D
-
August 15, 2023
Chest,Back,Traps:
Dips - 3 X 12,10,10
Super-Set #1:
{Seated Bench Press Machine - 3 X 12
{Hoist Lat Pulldowns - 3 X 12
Super-Set #2:
{Seated Machine Flyes - 3 X 12
{Seated Hoist Rowing Machine 3 X 12
Straight-Arm Pulldowns - 3 X 20,15,15
DB Shrugs - 3 X 20,15,12
Waited 3-4 minutes then did one more set of deep Dips for 12.
Trained with almost no rest.....I`m down to one vehicle, and my wife needed the car to take her mother to a doctors appointment so I raced the clock.
Not what I would have normally done,but it was very intense moving fast like I did.
(https://media.tenor.com/n9WNuKrN3MYAAAAd/herbert-wink.gif)
:D ;)
-
August 17, 2023
Shoulders,Neck,Calves:
Seated DB Press - 4 X 15,10,6,12
DB Lateral Raise - 4 X 25,12,12,15
DB Laterals Behind Back- 3 X 20,15,15
Super-Set:
{Face-Pulls - 3 X 20,15,12
{Bent-Over DB Laterals - 3 X 8
Lying Plate Neck Raises - 4 X AMRAP
Rotary Calf Machine - 5 X AMRAP
I`ve been training and eating like it`s my fucking job!
(https://media.tenor.com/n9WNuKrN3MYAAAAd/herbert-wink.gif)
-
August 18, 2023
Biceps,Triceps,Forearms:
Super-Set #1:
{Cheat Curls - 4 X 12,10,8,8
{Skullcrushers - 4 X 20,12,10,15
Super-Set #2:
{Hoist Seated Curl Machine - 4 X 12,10,8,12
{Hoist Seated Triceps Dip Machine - 4 X 20,12,10,15
One-Arm DB extensions - 3 X AMRAP (just alternated arms L to R...no rest)
Super-Set #
{Reverse Curls - 4 X AMRAP (constant weight)
{BB Wrist Curls - $ X AMRAP + Rest Pause (pyramid style)
Great workout!!
(https://media.tenor.com/n9WNuKrN3MYAAAAd/herbert-wink.gif)
-
August 21, 2023
Quads,Hamstrings,Calves:
Leg Press - 5 X 20,12,10,10,15 (pyramid style)
Leg Extensions- 5 X 15,12,10,8,20 (pyramid style)
Adductor Machine - 3 X 20,15,15 (pyramid style)
Seated Leg Curls - 5 X 20,12,10,8,12 (pyramid style)
Leg Press Calf Raise - 5 X AMRAP + stretches and holds
Took me exactly 36 minutes....not light weight...I went heavier and did more reps on all exercises than I did previously since I stated this comeback after a 5 year layoff.
I had a lot of errands to run so I trained racing the clock. :P
(https://media.tenor.com/n9WNuKrN3MYAAAAd/herbert-wink.gif)
-
August 22, 2023
Chest & Back:
Smith Incline Press - 5 X 10,5,5,5,12
DB Flyes - 4 X 15,12,10,10
Seated Bench Press Machine - 3 X 15,12,8
V-Bar Pulldowns - 4 X 12,10,8,12
Barbell Rows - 3 X 12,8,12 (low back felt iffy so I stopped at 3 sets)
DB Pullovers - 3 X 15,12,12
Straight-Arm Pulldowns - 2 X 20,15
Feeling great lately....training is going awesome....knock on wood !!
(https://media.tenor.com/n9WNuKrN3MYAAAAd/herbert-wink.gif)
-
August 24, 2023
Shoulders,Neck,Calves:
Seated DB Press - 4 X 15,10,8,12 (pyramid style)
DB Laterals The Back - 3 X 20,15,12 (constant weight,very brief rests)
Cable Laterals - 3 X 8-10 (constant weight,no rest at all)
Face-Pulls - 3 X 20,15,15 (constant weight)
Bent-Over Laterals - 3 X 12 (constant weight)
Lying Plate Neck Raise - 5 X 25,15,15,12,20
Leg Press Calf Raise - 4 X AMRAP
Rotary Calf Machine - 4 X AMRAP
Cranked it out like it was my job!!
Increased my Test -400,increased my protein intake,really pushing in the gym,and looking pretty damn good.
(https://media.tenor.com/n9WNuKrN3MYAAAAd/herbert-wink.gif)
-
August 25, 2023
Biceps,Triceps,Forearms:
Barbell Curls - 5 X 12,10,8,10,12 (straight Olympic bar)
Seated Supinated DB Curls - 3 X 12,12,10 (constant weight)
Skullcrushers - 4 X 15,10,8,12
Seated One-Arm DB Extensions - 2 X 10 (constant weight)
Hoist Seated Triceps Dip Machine - 2 X 20,12 (pyramid style)
Triceps Pressdowns - 2 X 20,15 (pyramid style)
Super-Set:
{BB Wrist Curls - 4 X AMRAP
{E-Z Bar Reverse Wrist Curls - 4 X AMRAP
A great week of training.......getting into great training shape,and making good steady progress.
-
August 28, 2023
Quads,Hamstrings,Calves:
Leg Press 6 X 20,12,10,8,12,12
Leg Extensions - 6 X 20,15,12,8,12,12
Adductor Machine - 3 X 25,15,12
Seated Leg Curls - 6 X 20,12,12,12,12,20
Leg Press Calf Raises - 6 X AMRAP
Great workout !!
-
August 29, 2023
Chest,Back,Neck:
Smith Incline Press - 4 X 12,12,8,10 (pyramid style....1+1/2 reps = 1 rep...in other words,I do a full rep,then bring the bar half way down,back up,this constitutes one rep,then I repeat,.......BRUTAL)[/color]
DB Flyes - 3 X 15,12,10 (pyramid style)
Dips - 3 X 12 (bodyweight)
Seated Bench Press Machine - 2 X 15,12 (pyramid style)
Pulldowns - 4 X 15,12,8,10 (pyramid style)
Seated Rows On Machine - 4 X 12,10,8,12 (pyramid style)
DB Pullovers - 3 X 15,12,10 (pyramid style)
Straight-Arm Pulldowns - 2 X 20,12 (pyramid style)
Lying Plate Neck Raises - 5 X 12-15 (constant weight)
Good one............looking better,getting stronger!!
-
August 31, 2023
Shoulders,Neck,Calves:
Seated Bradford Press - 5 X 12,10,8,10,15
DB Laterals - 3 Triple-Drop sets to failure with all 3 sets of bells
Face-Pulls - 5 X 25,12,10,12,20
Lying Plate Neck Raise- 5 X various reps/poundages.....first and last set no weight
Leg Press Calf Raise - 6 X failure (plus holds and stretches with plenty of burning half reps when full reps could no longer be performed)
Great workout.........coming back from that 5 years of inactivity like I never even stopped training.
Training,eating,and resting like it`s my fucking job.
-
September 01, 2023
Arms,Forearms:
Super-Set # 1:
{Single Arm DB Preachers - 5 X 10-12 (constant weight)
{Seated Triceps Extensions - 5 X 20,15,15,12,12 (constant weight)
Super-Set # 2:
{Hoist Seated Curl Machine - 3 X 15,12,10 (pyramid style)
{Hoist Triceps Dips Machine - 3 X 25,15,12 (pyramid style)
Bent-Forward Cable Extensions - 2 X 15,10 (pyramid style)
Super-Set:
{Wrist Curls - 4 X AMRAP
{Reverse Wrist Curls - 4 X AMRAP
Great workout, and another great week of training!!
I did this in about 33 minutes or so.......very intense !
-
Good stuff, Wes.
Enjoy the ride, brother!
-
Good stuff, Wes.
Enjoy the ride, brother!
Thanks Nat.....losing my car for 2 weeks among other setbacks threw me off for a while but I`m finally stringing together some workouts....knock on wood !
-
September 04, 2023
Quads,Hamstrings,Calves:
Pre-Exhaust Super-Set:
Leg Extensions - 5 X 12-15 (constant weight)
Seated Leg Press - 5 X 12 -15 (constant weight)
Adductor Machine - 5 X 30,15,12,12,15 (pyramid style)
Seated Leg Curls - 6 X 20,15,12,10,12,20 (pyramid style)
Rotary Calf Machine - 6 X AMRAP
-
September 05, 2023
Chest,Back,Traps:
Smith Incline Press - 5 X 10,6,3,10,10
Seated Bench Press Machine - 4 X 15,12,8,12
DB Flyes - 3 X 15,12,10
Lat Pulldowns - 4 X 15,10,8,12
Seated Row Machine - 4 X 12-15
Straight-Arm Pulldowns - 4 X 12,10,12,15
DB Shrugs - 3 X 20,15,12
Good one!!
Hotter than a bitch outside and no AC in the gym. :P
-
Nice!
-
Nice!
Thanx Nat !! ;)
-
September 07, 2023
Shoulders,Neck,Calves:
Seated DB Press- 4 X 15,12,10,10
Cable Lateral Raise - 3 X 10 (no rest,just alternating arms)
DB Laterals - 3 X 20,15,12
Face-Pulls - 4 X 15,12,12,12
Rotary Calf Machine - 5 X AMRAP
Lying Plate Neck Raise - 4 X AMRAP
-
any update pics :D
-
any update pics :D
-
:D
-
September 08, 2023
Arms & Forearms:
Super-Set # 1:
{Cable Curls - 5 X 15,12,10,10,15
{Bent-Forward Cable Extensions - 5 X 20,15,12,12,15
Super-Set #2:
{Seated Hammer Curls - 3 X 12,10,8
{Lying DB Extensions - 3 X 20,12,12
Pressdowns - 2 X 20,30
Super-Set # :
{Wrist Curls - 4 X AMRAP
{DB Hammer Grip Wrist Curls - 4 X AMRAP (did these kneeling with forearms resting on a bench)
Great workout, and another good week of training !!
-
September 11, 2023
Quads,Hamstrings,Calves:
Leg Press - 6 X 20,12,10,10,10,10
Leg Extensions - 5 X 20,12,10,15,20
Adductor Machine - 4 X 20,12,12,15
Unilateral Seated Leg Press - 2 X failure
Seated Leg Curls - 6 X 20,20,15,12,12,12 (constant weight....super short rests)
Leg Press Calf Extensions - 4 X AMRAP
Rotary Calf Machine - 3 X AMRAP
Great workout.....I was gonna do some sissy squats on the Smith Machine but some team came in and fucked up that side of the gym doing circuit training.
Will soon add DB Romainian Deads for Hamstring also.....possibly on leg day or on a seperate day.
-
September 11, 2023
Great workout.....I was gonna do some sissy squats on the Smith Machine but some team came in and fucked up that side of the gym doing circuit training.
Will soon add DB Romainian Deads for Hamstring also.....possibly on leg day or on a seperate day.
like this ?
-
like this ?
Yup..........same thing I guess,except in my video,I go a bit deeper and do not stand on a plate..
They`re pretty damn good !
-
September 12, 2023
Chest & Back:
Smith Machine Inclines - 5 X 12,8,5,3,10
DB Flyes - 4 X 12,10,10,10
Seated Bench Press Machine - 3 X 12,10,6---> (dropped wt. and did 6 more)
Close-Grip Pulldowns - 4 X 15,10,8,12 (used a V-Bar handle)
Double DB Rows - 3 X 12,10,10
Low Cable Rows To Waist - 3 X 12,10,10 (used a rope handle)
Straight-Arm Pulldowns - 2 X 15 (held each rep and squeezed for 2-3 seconds)
Another great workout....training like it`s my fucking job!!
-
September 13th, 2023
REST DAY
-
thanks wes, will try it out... :)
-
September 14, 2023
Shoulders,Calves,Neck:
Plate Front Raise - 3 X 12
DB Laterals - 3 X 20,12,15
DB Laterals Behind Back - 3 X 20,20,15
Single Arm High Cable Rear Delt Pulls - 3 X 12
Face-Pulls - 3 X 15
Leg Press Calf Extensions - 6 X AMRAP
Tibia Heel Raises - 3 X AMRAP (thanks to oldtimer and Skeletor for reminding me)
Lying Plate Neck Raises - 4 X 15 after a warmup set of 30 without weight
Another good one...looking fuller,and more vascular by the day !
-
thanks wes, will try it out... :)
No problem brother......I haven`t used any weight yet and I got really sore just the same......of course I did a full leg routine,but they are tough.
Enjoy,and let me know if you liked them.
-
September 15, 2023
Biceps,Triceps,Forearms:
Barbell Curls - 4 X 15,12,8,10 (straight Olympic bar)
Hoist Seated Curl Machine - 4 X 12,8,10,15
Single Arm Pressdowns - 4 X 20,12,12,12 (no rest,just alternated arms)
Bent-Forward Cable Extensions - 3 X 15,12,12
Hoist Triceps Dip Machine - 3 X 20,15,15
Pressdowns - 1 X failure (got 37 reps...rest pause city)
Super-Set:
{Wrist Curls - 4 X AMRAP
{Reverse Wrist Curls - 4 X AMRAP
Hammer Grip DB Wrist Curls - 3 X 12-15
Another great week of training !!
-
Excellente, mi amigo.
(https://www.reactiongifs.us/wp-content/uploads/2013/04/nodding_clint_eastwood.gif)
-
Excellente, mi amigo.
(https://www.reactiongifs.us/wp-content/uploads/2013/04/nodding_clint_eastwood.gif)
Thanks brother !!
-
September 18, 2023
Quads,Hamstrings,Calves:
Leg Press - 3 X 20,15,12
Leg Extensions - 3 X 20,15,15
Adductor Machine - 3 X 25,20,20
Abductor Machine - 3 X 25,20,15
Seated Leg Curls - 3 X 25,20,15
Rotary Calf Machine - 3 X AMRAP
Pretty shitty day,first one I`ve had in a while.
Light weights felt heavy,no oomph at all....just felt tired so I cut out a lot of sets and went light just to get a pump.
-
September 18, 2023
Quads,Hamstrings,Calves:
Leg Press - 3 X 20,15,12
Leg Extensions - 3 X 20,15,15
Adductor Machine - 3 X 25,20,20
Abductor Machine - 3 X 25,20,15
Seated Leg Curls - 3 X 25,20,15
Rotary Calf Machine - 3 X AMRAP
Pretty shitty day,first one I`ve had in a while.
Light weights felt heavy,no oomph at all....just felt tired so I cut out a lot of sets and went light just to get a pump.
Smart, Bro-Wes.
-
Smart, Bro-Wes.
Yeah Nat,for some reason I`m draggin` my wagon this week buddy! :(
-
September 19, 2023
Chest + Back:
Seated Bench Press - 4 X 15,12,12,12
Hoist Pec-Deck Machine - 4 X 15,12,10,10
Lat Pulldowns - 4 X 15,12,10,12
Seated Rowing Machine - 4 X 15,12,12,12
Doing a backoff,de-load,"active rest", type of week.....listening to my bodys feedback and it`s telling me to cool it a bit.
Good pump,light weights,but hardly any rest.
-
September 20,2023
REST DAY
-
September 21, 2023
Shoulders + Neck:
DB Laterals Behind Back - 4 X 30,15,15,25
Wide-Grip Upright Rows - 3 X 15 (to nipple height)
Bent-Over Barbell Reverse Raise - 3 X 12-15
(https://fitnessprogramer.com/wp-content/uploads/2021/04/Bent-Over-Barbell-Reverse-Raise.gif)
Face-Pulls - 3 X 12-15
Super-Set
{Seated Machine Press - 1 X 15
{Alternate DB Front Raise - 1 X 30
Lying Plate Neck Raises - 4 X AMRAP
Continuing my "de-load" week.........light and fast,just looking for a pump.....I can tell that it`s doing me good.
-
September 22, 2023
Triceps,Biceps,Forearms:
Lying DB Extensions - 4 X 15,12,12,10
Seated French Press - 3 X 12
Pressdowns - 2 X 20,30
Seated Supinated DB Curls - 4 X 15,12,10,10
Preacher Curls - 3 X 12,10,10 (E-Z Curl bar)
Hoist Seated Biceps Machine - 1 Triple Drop-Set
Super-Set:
{Wrist Curls - 3 X AMRAP
{DB Reverse Wrist Curls - 3 X AMRAP
^^^^My last day of de-load week.....great pump......feeling re-energized.
-
Rested and ate good on the weekend.
-
September 25, 2023
Quads,Hamstrings,Calves:
Sissy Squats on Smith Machine - 4 X 12,12,10 (these are brutal....great quad stretch)
Leg Press - 4 X 12 (constant weight,short rests)
Leg Extensions - 4 X 20,12,12,20
Adductor Machine - 4 X 20,12,12,12
Seated Leg Curls - 3 X 20,12,12
Dumbell RDL - 3 X 12
Leg Press Csalf Extensions - 4 X AMRAP
Rotary Calf Machine - 3 X AMRAP
Good one....can barely walk !! :)
-
September 26, 2023
Chest & Back:
DB Inclines - 4 X 12,8,8,8,
Dips - 3 X 12
DB Flyes - 15,12,12
Seated Bench Press Machine - 2 X 12,10
Lat Pulldowns - 4 X 15,10,8,12
One-Arm Smith Machine Rows - 3 X 12,10,8
DB Pullovers - 3 X 12,12,15
Straight-Arm Pulldowns - 2 X 20,12
Great workout!!
-
September 27,2023
REST DAY
-
September 28, 2023
Shoulders,Hamstrings,Neck,Abs:
DB Laterals 4 Triple Drop-Sets (brutally fucking agonizing)
Wide Upright Rows - 3 X 12-15 (to nipple height or so)
Face Down on Incline Rear Delt Raises - 3 X 20,15,15
Face-Pulls - 3 X 20,12,12
Super-Set:
{Seated Press Machine - 1 X AMRAP
{Single DB Front Raise - 1 X AMRAP (did this with 1 DB interlocking my fingers)
Lying Plate Neck Raises - 4 X AMRAP
Roman-Chair Situps - 3 X failure
Rope Cable Crunches - 2 X failure
Hoist Ab Machine - 2 X failure
Crunches - 1 X failure
Another great session......very intense! :P
-
September 29, 2023
Biceps,Triceps,Forearms,Calves:
Super-Set # 1:
{Barbell Curls - 5 X 12,10,8,12,12 (Straight Olympic bar)
{Seated French Press - 5 X 15,12,8,15,12 (E-Z Kurl Bar)
Super-Set # 2:
{Hoist Seated Curl Machine - 4 X 12,8,10,15
{Pressdowns - 4 X 15,12,10,30
Hoist Triceps Dip Machine - 1 X 25
Super-Set :
{Reverse Preacher Curls - 4 X 12
{Barbell Wrist Curls - 4 X AMRAP
Smith Machine Calf Raises - 5 X AMRAP
Another really goood week of training.....arms are getting thicker with crazy vascularity!!
I hadn`t done Reverse Preachers in years....insane Brachioradialis and extensor pump!! :P
-
September 25, 2023
Quads,Hamstrings,Calves:
Sissy Squats on Smith Machine - 4 X 12,12,10 (these are brutal....great quad stretch)
Leg Press - 4 X 12 (constant weight,short rests)
Leg Extensions - 4 X 20,12,12,20
Adductor Machine - 4 X 20,12,12,12
Seated Leg Curls - 3 X 20,12,12
Dumbell RDL - 3 X 12
Leg Press Csalf Extensions - 4 X AMRAP
Rotary Calf Machine - 3 X AMRAP
Good one....can barely walk !! :)
I've never seen those sissy squats done on a smith. Does it cause any bruising or pain on calves or whatever part of the leg is against the bar?
-
I've never seen those sissy squats done on a smith. Does it cause any bruising or pain on calves or whatever part of the leg is against the bar?
Not at all bro.....they`re awesome,but hard at first ......you just need to find your own groove.
-
Rested and ate good on the weekend as usual.
-
October 02, 2023
Quads,Hamstrings,Calves:
Leg Extensions - 4 X 20,15,12,15
Smith Machine Sissy Squats - 4 X 12
Leg Press - 4 X 12
Adductor Machine - 4 X 20,12,12,20
Seated Leg Curls - 5 X 20,12,12,12,12,20
One-Legged Calf Raises - 3 X failure
Rotary Calf Machine - 3 X failure
Leg Press Calf Extensions - 3 X failure
Great workout......insane pump and burn !!
-
October 03, 2023
Chest & Back:
Smith Incline Press - 5 X 10,5,5,8,12
Hoist Seated Bench Press - 3 X 10,8,15
DB Flyes - 3 X 15,12,12
Rack Deadlifts - 4 X 10,8,5,8 (first time in years)
Landmine One-Arm Rows - 4 X 10,8,8,10 (first time trying....liked `em)
Lat Pulldowns - 3 X 12,10,15
Straight-Arm Pulldowns - 3 X 12,12,15
Training is going great lately...knock on wood!!
-
October 04, 2023:
REST DAY
-
October 05, 2023
Shoulders,Neck,Abs:
DB Laterals - 4 Triple Drop-Sets (10 reps each on each of the 3 sets of dumbells...brutally insane pain)
Laterals Behind Back - 3 X 12
Face Down on Incline Reverse Laterals - 2 X 12-15
Bent-Over Laterals - 2 X 12
Face Pulls - 2 X 25 (rest pause,until 25 was reached.....brutal)
Super-Set:
{Hoist Seated Press - 1 X failure (I did these facing the backrest....much better feel)
{Alternate DB Front Raise - 1 X failure
Lying Plate Neck Raise - 5 X 30 (no weight,then 4 X 12-15 with weight)
Super-Set:
{Crunches - 2 X failure
{Roman-Chair Situps - 2 X failure (extreme stretch of abdominal wall..OUCH !)
Hoist Ab Crunch Machine - 2 X failure
Good one!
34 total sets done in 45 minutes..............INT ENSITY AT ITS FINEST !
-
October 06, 2023
Biceps,Triceps,Forearms:
Wide Grip Barbell Curls - 5 X 15,12,10,8,12 (straight Olympic bar)
Preacher Curls - 4 X 12,10,10,12 (EZ-Kurl Bar)
Hoist Seated Curl Machine - 1 X failure
Skullcrushers - 5 X 15,12,8,12,12
Bent-Forward Cable Extensions - 5 X 25, 15,12,8,15 (V-Handle,hate the rope)
Pressdowns - 1 X 30
Super-Set:
{Barbell Wrist Curls - 30,15,12,12 (straight Olympic bar)
{Reverse Preacher Curls - 4 X 15,12,12,10 (EZ-Kurl Bar)
Great workout....another great week of training goes into the book.
-
Weekend off as usual......and I need it ! :P
-
Weekend off as usual......and I need it ! :P
(https://gifdb.com/images/high/pee-wee-herman-enjoy-riding-bicycle-9wtri9o8lkocyohu.gif)
-
Thanks Nat......enjoy the rest of your weekend also my friend.
-
October 09, 2023
Quads,Hamstrings,Calves,Abs:
Leg Press- 5 X 20,15,12,12,12
Leg Extensions - 5 X 20,15,12,12,20 (rest pause in effect)
Adductor Machine - 5 X 30,15,12,12,20
Seated Leg Curls - 5 X 20,12,12,12,15 (rest pause)
Leg Press Calf Raises- 4 X failure
Rotary Calf Machine - 4 X failure
Hoist Ab Crunch Machine - 3 X failure
Great workout...,my legs feel like JELLO.......can barely walk!!
-
October 10, 2023
Chest,Back,Traps:
Smith Inclines 5 X 12,10,6,8,12
Seated Bench Press Machine - 4 X 15,12,10,12 (paused all reps)
DB Flyes - 3 X 15,10,12 (held each rep for a 2 count in bottom position)
Pulldowns Behind Neck - 3 X 12 (did these facing away from the machine)
Seated Cable Rows - 3 X 12
Straight-Arm Pulldowns - 3 X 12-15 (held each reps for a 2 count at thighs and squeezed)
Smith Machine One-Arm Rows - 3 X 10
DB Shrugs - 3 X 20,15,12
Good one!!
-
October 11, 2023:
Rest Day
-
October 12, 2023
Delts,Neck,Hamstrings,Calves,Abs:
Laterals Behind Back - 5 X 20,20,15,15,12 (hardly any rest between sets)
Heavy Partial Laterals - 3 X 10 (bells held at outside of thighs)
Wide-Grip Upright Rows - 2 X15 (nipple height only)
Face-Pulls - 5 X 20,20,15,12,12
Seated Machine Press - 1 X failure (sat facing machine)
Lying Plate Neck Raises - 5 X failure
DB RDL`s - 4 X 12
Leg Press Calf Exts. - 5 X failure (plus half reps and stretching)
Crunches - 4 X failure
I`m spent!! :P
-
October 13, 2023
Arms & Forearms:
Super-Set #1:
{Seated DB Curls - 3 X 15,12,12
{Lying DB Extensions - 3 X 20,15,15
Super-Set #2:
{Hoist Curl Machine - 3 X 10
{Seated Triceps Dip Machine - 3 X 20,15,12
Super-Set #3:
{EZ-Bar Curls - 3 X 10-12
{Seated French Press - 3 X 20,15,15
Pressdowns - 2 X failure
Super-Set:
{Reverse Wrist Curls - 4 X failure
{Wrist Curls - 4 X failure
Light day,hardly any rest between Super-Sets.......very intense,skin tight pump....another great week !!
-
You are training hard, my friend.
:)
(https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExM3FiOXYxenZmMTl5d3cxYXpxaTBxNzhjb3g3ZzRuc3NydnFqd3h3ZCZlcD12MV9pbnRlcm5hbF9naWZfYnlfaWQmY3Q9Zw/HAP9CdzbztQ8o/giphy.gif)
-
You are training hard, my friend.
:)
(https://media.giphy.com/media/v1.Y2lkPTc5MGI3NjExM3FiOXYxenZmMTl5d3cxYXpxaTBxNzhjb3g3ZzRuc3NydnFqd3h3ZCZlcD12MV9pbnRlcm5hbF9naWZfYnlfaWQmY3Q9Zw/HAP9CdzbztQ8o/giphy.gif)
I`m doing the best I can brother Nat.....thanks buddy! ;)
-
Weekend off as usual.
-
October 16, 2023
Quads,Hamstrings,Calves:
Unilateral Leg Presses - 5 X 15 (constant weight,brief resting)
Leg Extensions - 4 X 20,15,15,12
Adductor Machine - 4 X 30,20,15,15
Abductor Machine - 2 X 30,20
Seated Leg Curls - 5 X 20,20,15,15,12
Leg Press Calf Raise - 5 X failure
Nothing heavy,just moderate weights,but I made up for it by training with very brief rest periods..........a really intense workout with lots of rest pausing.
I had literally no desire to train today after moving and stacking a ton of firewood all weekend coupled with my insomnia.
I`m glad I went though,I had a great pump, and a pretty decent day, considering the circumstances.
-
October 17, 2023
Chest & Back:
Smith Machine Inclines - 4 X 12
Seated Bench Press Machine - 3 X 12
Pec-Deck Machine - 3 X 12
Pulldowns Behind Neck - 4 X 12
One-Arm Cable Rows - 3 X 12
Straight-Arm Pulldowns - 3 X 12
I used a constant weight on all movements, and trained with very little rest.....great pump and burn.
-
October 18,2023
REST DAY
-
October 19, 2023
Shoulders,Hamstrings,Calves,Neck:
Seated Bradford Press- 5 X 15,12,10,8,12
DB Lateral Raise - 5 X 20,15,15,15,12 (constant weight,brief rest)
Face-Pulls - 5 X 15,12,12,12,30
Stiff-Legged Deadlifts - 3 X 12 (standing on bench)
Rotary Calf Machine - 5 X failure
Lying Plate Neck Raise - 5 X 20-15
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October 20, 2023
Arms & Forearms:
Super-Set #1:
{Cable Curls - 4 X 15,15,12,10
{Bent-Forward Cable Extensions - 4 X 20,15,15,12
Super-Set #2:
{Hoist Seated Curl Machine - 4 X 12,10,10,10
{Hoist Seated Triceps Dips Machine - 4 X 30,20,15,15
One-Arm DB Extensions - 2 X failure (non-stop,back and forth)
Super-Set:
{Wrist Curls - 4 X failure
{Reverse Wrist Curls - 4 X failure
Pretty decent light week.
-
Weekend off !
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October 23, 2023
Quads,Hamstrings,Calves:
Leg Press - 5 X 20,15,10,10,10
Leg Extensions - 4 X 20,15,12,10,15
Super-Set:
{Adductor Machine - 3 X 30,12,12
{Abductor Machine - 3 X 30,12,12
Seated Leg Curls - 5 X 20,12,12,10,15
Leg Press Calf Extensions - 4 X failure
Rotary Calf Machine - 4 X failure
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October 24, 2023
Chest & Back:
Seated Bench Press Machine - 4 X 15,12,10,8
DB Flyes - 4 X 15,12,12,15
Dips 2 X 15
Pulldowns Behind Neck - 4 X 15,12,12,12
One-Arm Cable Rows - 4 X 12,10,10,10
Straight-Arm Pulldowns - 2 X 15
Good one........very little rest between sets.
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October 25,2023
REST DAY
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October 26, 2023
Shoulders,Hamstrings,Calves,Neck:
GIANT - SET:
{DB Lateral Raise - 4 X failure
{DB Upright Row - 4 X failure
{Bent-Over Laterals -4 X failure
{DB Front Raise - 4 X failure
{Standing DB Press - 4 X failure
Face-Pulls - 2 X 20
Stiff-Legged Deadlifts - 5 X 15,12,12,10,8 (standing on platform)
Leg Press Calf Extensions - 5 X failure (plus stretching between sets)
Lying Plate Neck Raise - 5 X 30,12,12,10,20
GREAT FUCKING WORKOUT!!
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Good training, bro-Wes.
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Good training, bro-Wes.
Thanks Nat!! ;)
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October 27, 2023
Arms & Forearms:
Barbell Curls - 5 X 15,12,8,8,12 (straight Olympic bar)
Preacher Curls - 4 X 12,10,8,10 (also did some partials at the end of the last 2 sets)
Hoist Seated Curl Machine - 1 X failure
Skullcrushers - 5 X 15,12,8,6,12
Seated French Press - 3 X 12 (constant weight)
Pressdowns - 3 X 25,15,8 +7 more (drop-set on last one)
Super-Set:
{Wrist Curls - 4 X max reps
{Reverse Wrist Curls - 4 X max reps
Great workout, and a great week !
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Weekend off as usual.
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October 30, 2023
Quads,Hamstrings,Calves:
Leg Press - 7 X 20,15,12,10,12,15,20 (pyramid up,then back down)
Leg Extensions - 5 X 20 (constant weight + stretched quads between sets)
Super-Set:
{Adductor Machine - 3 X 25,20,15
{Abductor Machine - 3 X 25,20,15
Seated Leg Curls - 5 X 20,12,10,12,12
Leg Press Calf Extensions - 4 X failure
Rotary Calf Machine - 4 X failure
I didn`t feel like training this morning....glad I did,great workout!!
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October 31, 2023
Chest & Back:
Smith Inclines - 5 X 12,10,8,8,10
Seated Bench Press Machine - 4 X 12,10,6,12
DB Flyes - 3 X 15,12,12
Barbell Rows - 5 X 12,10,8,8,12
Super-Set:
{Pulldowns Behind Neck - 3 X 12
{Straight-Arm Pulldowns - 3 X 12
DB Pullover - 1 X failure
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November 01, 2023
REST DAY
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November 02, 2023
Shoulders,Hamstrings,Calves,Neck:
DB Lateral Raise - 4 X 20,15,15,20
Seated Incline DB Laterals - 3 X 20,20,12 (on about an 80 degree incline)
Face-Pulls - 4 X 20,15,10,15
Seated Press on Machine - 1 X failure (22 reps)
Stiff-Legged Deadlifts - 4 X 20,12,8,8 (stood on small platform)
Leg Press Calf Exts. - 5 X failure (+ partials at the end of each set,and stretching)
Lying Neck Plate Raises - 4 sets 12-30 reps
Pretty good workout !
-
Oz sees all.
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November 03, 2023
Arms:
Standing Alternate DB Curls - 4 X 15,10,10,12
Cable Curls - 4 X 15,12,10,10
Hoist Seated Curl Machine - 1 X failure
Seated French Press - 4 X 15,10,8,12
One-Arm Cable Extensions - 4 X 12-15
Triceps Pushdowns - 2 X 25,20
I skipped working forearms today, as my left wrist has been bugging me all week.......I just taped it up and got busy.
Overall,a pretty good week of training.
-
Oz sees all.
:D
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Weekend off as usual.
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November 06, 2023
Quads,Hamstrings,Calves:
Leg Press - 8 X 20,15,12,10,10,12,15,20 (got the 7 plates for 10,nice and deep without wraps....easy peasy)
Leg Extensions - 4 X 20
Adductor Machine - 4 X 15-20
STRETCHED QUADS BETWEEN ALL SETS.
Seated Leg Curls - 6 X 12-20
Rotary Calf Machine - 5 X failure (+ stretching and partials to extend the sets)
Adding in D-Bol to,my cycle today
It was a good day!
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November 07, 2023
Chest & Back:
Smith Incline Press - 5 X 12,12,10,10 10 (constant weight,short rests)
DB Flyes - 4 X 15,12,10,10
Dips - 3 X 12,10,10
Rack Deadlifts - 4 X 10,8,5,5, (pulled from mid-shin height..will do more next time)
Negative Only Wide Grip Chins - 3 X failure (hold at top + squeeze,extra slow negative,hang and stretch at bottom....repeat)
Pulldowns Behind Neck - 4 X 12,10,10,12
Straight-Arm Pulldowns - 1 X 12,then dropped weight for 12 more
Great workout...I`m spent!
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November 8, 2023
REST DAY !!
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November 09, 2023
Shoulders,Traps,Neck,Calves,Abs:
Seated DB Press- 5 X 15,12,8,7,12
DB Lateral Raise - 5 X 15,12,12,12,15
Face-Pulls - 5 X 15,12,12,12,20
Seated DB Shrugs - 2 X 12
Standing DB Shrugs - 2 X 15
Lying Plate Neck Raise - 5 X 12-30
Calves - 6 X failure & stretching after each set
Super-Set:
{Rope Crunches - 4 X failure
{Crunches - 4 X failure
Great workout....lots of energy and power!!
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November 10, 2023
Biceps,Triceps:
E-Z Bar Curls - 5 X 15,12,10,10,15
Hoist Seated Curl Machine - 4 X 12,10,10,12
Skullcrushers - 5 X 20,15,12,12,10
One-Arm Cable Extensions - 4 X 12
Pressdowns - 3 X 25,15,20
Skipped forearms again as my left wrist is fucked up a bit.
Great week of training!
-
Weekend off as usual.
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November 13, 2023
Quads,Hamstrings,Calves:
Leg Press - 10 X 20,15,12,10,10,10,12,12,15,20 (after 2 warm up sets of 20 reps)
Leg Extensions - 3 X 20
Adductor Machine - 2 X 25,15
Seated Leg Curls - 6 X 20,12,8,8,12,12
Rotary Calf Machine - 5 X failure
Great workout!!!
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November 14, 2023
Chest & Back:
Smith Incline Press - 5 X 12,8,6,10,10
DB Flyes - 4 X 15,12,10,12
Seated Bench Press Machine - 3 X 12,10,10
Pulldowns Behind Neck - 4 X 15,12,10,10
Single -Arm Cable Rows - 4 X 15,12,10,10
Straight-Arm Pulldowns - 4 X 12,12,15,20
Good one!!!
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November 15, 2023
REST DAY
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November 16, 2023
Shoulders & Calves:
Triple Drop-Set DB Laterals - 4 X failure on all 3 sets on all dumbells
Face-Pulls - 5 X 20,12,10 drop wt. + 10 more,12,15
Seated Machine Press - 2 x 20,12 (sat facing the machine....feels much better this way)
Leg Press Calf Extensions - 5 X failure (with stretching between all sets)
Great workout,can barely raise my arms!!
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November 17, 2023
Arms:
Super-Set #1:
{Seated DB Curls - 4 sets
{Lying DB Extensions - 4 sets
Super-Set #2:
{Standing Cable Curls - 4 sets
{Bent-Forward Cable Extensions - 4 sets
Pressdowns 2 X failure
Moderate weight,very little rest,lots of reps.
Pretty good week of training!
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December 04, 2023
Quads,Hamstrings,Calves:
Leg Press - 5 X 20,15,12,12,12
Leg Extensions - 4 X 20,15,12,12
Adductor Machine - 2 X 30,15
Seated Leg Curls - 4 X 20,15,10,10
Leg Press Calf Extensions - 4 X failure
Two weeks ago I took a scheduled week off as the Uni gym would be closed for Thanksgiving on Thurs. and Fri. anyway so I figured it would be a great time to give my sore wrist a chance to rest a bit......PLUS,I hadn`t missed a training day in a long time.
Anyway,all was well with this so I figured I`d hit the gym the following Monday (last week).....well I had serious gastro issues that pop up every few months............couldn`t leave the house .......stayed in close proximity to the bathroom.
Had this for years as I had Colitis once all of a sudden out of nowhere, and lost 40 pounds........I`m a small guy so losing 40 pounds was quite the fucking shock.... I thought I was gonna buy the farm,but as suddenly as it came,it left.....but it took 40 pounds with in........then my out of the blue my Gall Bladder issues (glad I never got the surgery.....fucking quacks).........long story short cuz I`m a rambling fool, is that I used moderate weight today and decreased volume since its been 2 weeks since I`ve trained......but I trained hard and at a good pace.
It felt great to get back in there.......feeling OK again and very enthusiastic.
Thanks to Matt C. for typing this little missive up for me. LOL ;D
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December 05, 2023
Chest & Back:
Seated Bench Press Machine - 5 X 15,12,10,6,12
DB Flyes - 4 X 12 (constant weight
Pulldowns Behind Neck - 5 X 15,12,10,8,12
Seated Cable Rows - 4 X 15,12,10,10
Again,less volume than normal due to my layoff.
I`m just trying to get the initial soreness going them gone, so I can crank it back up to my normal volume with heavier poundages.
All in all,a damn good workout such as it was.
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December 06, 2023
REST DAY AS USUAL.
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December 07, 2023
Shoulders,Neck,Abs:
Triple Drop-Set DB Laterals - 4 X failure with each set of the 3 DB`s (BRUTAL)
Face-Pulls - 5 X 15,12,12,12,20
Seated Press On Machine - 3 X 12
Lying Plate Neck Raises - 4 X failure
Super-Set:
{Rope Cable Crunches - 3 X failure
{Crunches - 3 X failure (done lying on a bench)
Great workout.........insanely huge deltoid pump!
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December 08, 2023
Biceps/Triceps:
Super-Set #1:
{E-Z Bar Curls - 4 X 12
{Seated French Press - 4 X 20,12,12,15
Super-Set #2:
{Seated DB Curls - 3 X 10-12
{Lying DB Extensions - 3 X 20,15,12
Triceps Dips Between Benches - 1 X failure
Trained at home today.......too fucking cold to drive so far for such a short workout.
Skipped forearms again....my wrist is still bothering me a bit.
Arms are looking vascular as Hell.
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December 08, 2023
Biceps/Triceps:
Super-Set #1:
{E-Z Bar Curls - 4 X 12
{Seated French Press - 4 X 20,12,12,15
Super-Set #2:
{Seated DB Curls - 3 X 10-12
{Lying DB Extensions - 3 X 20,15,12
Triceps Dips Between Benches - 1 X failure
Trained at home today.......too fucking cold to drive so far for such a short workout.
Skipped forearms again....my wrist is still bothering me a bit.
Arms are looking vascular as Hell.
When you say you are doing 4 X 20,12,12,15, Are you adding weight then taking it off for the final set or are you using the same weight for all four sets?
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When you say you are doing 4 X 20,12,12,15, Are you adding weight then taking it off for the final set or are you using the same weight for all four sets?
Pyramiding up,then back down on the last set.
I like higher reps on the initial set or two,as I don`t want to get injured.
I do a lot of warming up these days that I never ever bothered to do in the past.
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December 09, 2023
Quads,Hamstrings,Calves:
Leg Press - 8 sets of - 20,15,12,10,10,10,10,15 (after 2 light warmup sets)
Leg Extensions - 4 sets of - 20,12,12,15
Adductor Machine - 3 sets of - 35,20,12
Seated Leg Curls - 5 sets of - 20,12,12,10,15
Leg Press Calf Extensions - 5 sets to failure plus stretching and holds
Increasing my volume after my time off.
FUCKING LEGS ARE SHOT.........GREAT WORKOUT!!
As I said in an earlier post I usually train legs on Mondays and do not train on weekends.....but today and tomorrow (Sun.) will be in the 50 degree range and then on Monday it`s back into the 20`s with snow......I hate driving in that shit cuz this towns plowing sucks....cheap bastards.
I can`t really train legs well at home due to a lack of equipment so it was legs today,chest & back tomorrow at the gym.....a day or two of rest, and if the weather sucks after that, I can get a great delt and arm workout at home.
So no missed workouts!! ;)
Good fucking thinking for an old guy huh? ;D
-
December 10, 2023
Chest & Back:
Smith Machine Incline Press - 4 sets of 12,8,5,10
DB Flyes - 3 sets of 15,12,12
Seated Bench Press Machine - 3 sets of 12 (all reps paused in the stretched position)
Pulldowns Behind Neck - 4 sets of 12,10,10,15
Seated Rowing Machine - 4 sets of 12,10,10,15 (held each contraction for a few seconds)
Straight-Arm Pulldowns - 2 sets of 12,20 (held each rep at the quads and squeezed my lats)
Damn good workout....so glad I trained this weekend.
It was 54 degrees today with rain.....tomorrow calls for back in the 20`s with fucking snow......I`m so glad I got the last two days in while the weather was driveable.
-
December 11th. and 12th.
REST DAYS!!
-
December 11th. and 12th.
REST DAYS!!
I can do that! ;D Rest up, brother!
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I can do that! ;D Rest up, brother!
LOL ;D
I actually also took yesterday off as I trained on the weekend which was weird for me, but the weather was great and I was attempting to dodge a snowstorm.
And I was as sore as Hell after increasing my volume after being off for a bit.
-
December 14, 2023
Shoulders,Neck,Abs:
Seated Smith Machine Presses - 4 sets of 12,10,8,15
DB Laterals - 3 sets of 12,10,8
DB Laterals Behind Back - 3 sets of 15
Face-Pulls - 5 sets of 25,20,15,15,15
Lying Plate Neck Raises - 4 sets to failure
Crunches - 4 sets to failure
-
December 15, 2023
Biceps/Triceps,Calves:
Super-Set #1:
{E-Z Bar Curls - 4 sets of 15,12,10,12
{Seated Triceps Extensions - 4 sets of 20,15,12,12 (E-Z Curl Bar)
Super-Set #2:
{Seated Supinated DB Curls - 3 sets of 12,12,10
{Lying DB Extensions - 3 sets of 15,12,12
Super-Set #3:
{Hammer Curls - 2 sets of 12,8 dropped wt. and did 6 more
{Pressdowns - 2 sets of 35,20
Rotary Calf Machine- 5 X failure
Great week of training!
My wrist is still hurting so I skipped forearms again....if I hurt my wrist worse than it is now,I`m fucked.
-
Maybe you should switch hands to give your wrist a break. Just having fun brother.
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Maybe you should switch hands to give your wrist a break. Just having fun brother.
What a concept........never thought of that! LOL ;D
-
Weekends off as usual.
Back to our regularly scheduled programming on Monday!!
-
December 18, 2023
Quads,Hamstrings,Calves:
Leg Press - 6 sets of 20,15,12,10,12,20
Landmine Hack Squats - 4 sets of 12 (just getting the feel...great movement)
Leg Extensions 4 sets of 20
Addictor Machine - 2 sets of 35,20
Seated Leg Curls - 5 sets of 20,12,10,12,15
Leg Press Calf Extensions - 5 X failure (plus stretching between sets)
Great workout..legs are fried.
Not many leg machines at my gym,and I`m done squatting with my three bulging discs so I tried those Landmine Hacks.....pretty good....I put my feet further forward and leaned back against the plates making it seem more like a real Hack Squat.
-
December 19, 2023
Chest,Back,Traps:
DB Flyes - 10 sets of 20,15,12,12,12,12,12,12,10,10
DB Pullovers - 4 sets of 15,15,12,12
Double DB Rows - 4 sets of 20,12,10,10
DB Shrugs - 3 sets of 20
Ice and snow on the roads.....very sloppy and nobody has even plowed or sanded yet so I opted to train at home.
All sets were done with approximately one minutes rest between sets,give or take
a few seconds for a sip of water.......VERY INTENSE AND PAINFUL..........HUGE torso pump!!
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December 20, 2023
REST DAY:
-
December 21, 2023
Shoulders:
Seated DB Press - 4 sets of 15,12,8,10
DB Lateral Raise - 6 sets of 20,15,12,10,10,15
Face-Pulls - 6 sets of 35,20,12,12,12,15
I`m back in great training shape....gonna start really pushing the envelope like in the old days......when I look like no more reps can be performed,I`m getting 4-5 more,you know,hard training not like 3 sets of leg extensions or some gay shit!!
Went up in weight on all exercises with textbook form.
TRAIN HARD OR STAY HOME!!
-
December 22, 2023
Biceps\Triceps,Calves:
Super-Set #1:
{E-Z Bar Curls - 5 sets of 15,12,10,8,10
{Skullcrushers - 5 sets of 20,15,10,8,15
Super-Set #2:
{Seated Supinated DB Curls - 4 sets of 12,12,10,10 (constant weight)
{Seated French Press - 4 sets of 15,12,10,15 (E-Z Curl bar)
Pressdowns 2 X 35,20
Rotary Calf Machine 6 X failure plus stretching between sets
Great week of training.......all my poundagres are going up in textbook form..........training fast and intense.
Gonna start getting Medieval next week!! ;)
-
Weekends off as always.
Because of Christmas the University gym I train at will re-open on Wednesday so next week I`ll be training Wed.-Sat.
Probably a good thing as I have a tender elbow from doing Skullcrushers and a bad wrist at the moment.
Happy Holidays to all.
-
December 27, 2023
Quads,Hamstrings,Calves:
Leg Press - 5 X 20,15,12,10,8 (after 2 warmup sets)
Landmine Hack Squats - 4 X 12
Leg Extensions - 4 X 20,15,12,20
Adductor Machine - 3 X 30,20,15
Seated Leg Curls - 5 X 20,12,10,8,20
Rotary Calf Machine - 6 X failure plus stretching between sets.
I TRAINED MY FUCKING BALLS OFF......DON`T CALL IT A COMEBACK! 8) ;)
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December 28, 2023
Chest & Back:
DB Flyes - 5 X 15,12,10,8,12 (got the 70 pounders for 8 with just brief rests)
Pec-Deck- 3 X 12 (constant weight)
Barbell Rows- 4 X 12,10,8,12
Seated Machine Rows - 4 X 15,12,12,10
V-Bar Close Grip Pulldowns - 3 X 12,10,15
Straight-Arm Pulldowns - 1 drop-set to failure
Got a sore elbow from Skullcrushers last week so no Inclines,or Dips.........wrapped it with 2 elbow sleeves and some athletic tape and went with Flyes and trained my nuts off,then slaughtered my back.
Great workout.......feeling like a kid, and looking pretty damn good,but I`m just getting starting.
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December 29, 2023
Shoulders & Neck :
Seated Bradford Press - 5 X 15,12,8,10,12
Triple Drop-Set DB Laterals 3 X failure on all 3 pairs of bells....AGONIZING
DB Laterals Behind The Back - 3 X 15,12,12 (constant weight)
Face-Pulls - 5 X 20,12,12,12,37 (rest paused last set....BRUTAL)
Lying Plate Neck Raise - 5 X failure (pyramid style)
Put two sleeves on my fucked up elbow then taped it and set a new PR (since my comeback) on Bradford Presses.
Great day/week of intense fucking training!!
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December 30, 2023
Biceps,Triceps,Abs:
Standing Alternate DB Curls - 5 X 15,10,8,10,12
Barbell Curls - 3 X 12,10,8 (these hurt my bad elbow a bit)
Seated Machine Curls - 2 X 12
Pressdowns - 2 X 50
Super-Set:
{Crunches - 2 X failure
{Lying Leg Raise- 2 X failure
Good workout but even with my elbow wrapped and taped the Pressdowns hurt up until I got past 20 reps........it`s all good though,I`ll live to fight another day.
Got some roll on DMSO coming from Amazon so I`m hoping that helps.
All in all,a great week of training.
-
The gym was closed for two days due to New Years.
-
January 02, 2024
Quads,Hamstrings,Calves:
Leg Press - 8 X 20,15,12,12,12,12,12,20 (after 2 warm up sets)
Leg Extensions - 5 X 20,12,12,10,20
Adductor Machine - 2 X 35,20
Seated Leg Curls - 5 X 20,12,12,10,20
Leg Press Calf Extensions - 5 X failure {with stretching in between sets)
Great workout....I`m hobbled!!
Sidenote: I put the DMSO on my elbow and wrist twice a day thus far, and that shit burns......I don`t remember it burning like that before....of course that was a century ago....anyway I trained my balls off to begin the new year.
-
January 03, 2024
Chest & Back:
Super-Set #1:
{DB Flyes -5 X 15,12,10,10,12
{Seated Machine Rows - 5 X 15,12,12,12,15
Super-Set #2:
{Pec-Deck Machine - 3 X 12 (constant weight)
{Straight-Arm Pulldowns 3 X 15 (constant weight)
I had to drive 135 miles or so round trip this AM so I hit the gym a bit earlier and trained fast and hard...........I did DB Flyes again to spare my sore elbow which feels a bit better.......I heard we were gonna get a huge snowstorm and snowstorms up here are a muthafucker but it snowed in the next county over......... I got lucky.
Good workout!!
-
January 04, 2024
Shoulders,Neck,Abs:
Seated DB Press - 4 X 25,21,13,11
DB Laterals - 4 X 12
Bent-Over Laterals - 4 X 15
Lying Plate Neck Raise - 4 X failure
Crunches - 4 X failure
On the DB Presses, I only used a pair of 30 pounders......did 25 reps,took 15 breaths,got 21,took another 15 breaths,got 13, then another 15 breaths and only got 11 reps........FUCKING BRUTALLY HARD!!
It may sound light,but give it a try....you`re delts will be screaming!!
Trained at home due to snow......good one!!
-
January 05, 2024
Biceps,Triceps,Forearms:
Seated Supinated DB Curls - 4 X 12,12,10,10
Standing Cable Curls - 3 X 12,10,10
Crossover machine Crucifix Curls - 3 X 12-15
Pressdowns 2 X 50 (bad elbow,just getting blood into the muscle)
Wrist Curls - 3 X failure (my wrist is much better.....taped it up and did these with no wrist pain............will add weight as my wrist improves.)
Pretty good week of training for a kid like me!
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January 06 & 07, 2024
Weekends off as usual
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Good week. Keep going. Realize you are in the less than 1% for guys your age that work out hard. I forgot how old you are? 70?
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Good week. Keep going. Realize you are in the less than 1% for guys your age that work out hard. I forgot how old you are? 70?
HEY DAMMIT....I`m only 68,don`t go making me older than I actually am!! LOL ;D
Thanks Rich......I hope you`re doing well bud!! ;)
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January 08, 2024
Quads,Hamstrings,Calves:
Leg Press - 6 X 20,15,12,10,10,20 (after 2 warm up sets of 20)
Landmine Hack Squats - 3 X 12 (constant weight)
Leg Extensions - 3 X 20 (constant weight w rest pause)
Adductor Machine 3 X 35,15,12...dropped weight and got up to 20 on the last set
Seated Leg Curls - 5 X 20,12,12,12,10 (plus partials to failure on the last 3 sets)
Leg Press Calf Extensions - 5 X failure plus stretching after every set.
Didn`t feel like training.....drove through a ton of snow, and kicked some ass..........my legs are toast!!
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January 09, 2024
Chest & Back:
DB Flyes - 5 X 15,12,10,10,12
Pec-Deck - 3 X 12 (constant weight)
Pulldowns - 5 X 12,12,10,8,10
Seated Rowing Machine - 5 X 12,10,10,12,15
My bad elbow is improving......I believe the DMSO is working as my wrist is now fine after several applications,and my elbow has less pain.
Decided not to do any pressing moves on chest or pullovers, until I feel my elbow is 100% pain free.......besides heavy flyes is one of my go to exercises.
Good workout !!
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January 10,2024
REST DAY
-
January 11, 2024
Shoulders,Neck,Abs:
Seated Bradford Press - 5 X 15,10,8,8,12
DB Laterals - 3 X 12 (constant wt.....brief rests)
DB Laterals Behind Back - 3 X 15 (constant wt.....brief rests)
Face-Pulls - 5 X 25,12,12,12,15 (tried to hold each rep for a second and squeeze)
Lying Plate Neck Raises - 5 X failure (various poundages)
Super-Set :
{Crunches - 3 X failure
{Lying Leg Raises - 3 X failure
Ab Crunch Machine - 3 X 12-15
Great day.......trained my guts out at a good pace....set 2 new PR`s since my comeback on Bradford Presses!!
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January 12, 2024
Biceps/Triceps,Forearms Calves:
Super-Set #1:
{Cable Preacher Curls - 5 X 12,10,10,10,10 (plus a few partials from the bottom on the last set)
{Bent-Forward Cable Extensions - 5 X 25,25,20,20,20 (went light,just testing my bad elbow.....huge pump)
Super-Set #2:
{Hoist Seated Cable Curl Machine - 3 X 12 (constant weight)
{Cable Pushdowns 3 X 20 (elbow is getting better....thanks DMSO)
Reverse Wrist Curls - 3 X failure
Rotary Calf Machine - 6 X failure (various poundages, and stretching after every set on a high block)
Great week of training.....I`m in great training shape finally after so many setbacks......gonna start tearing the gym apart next week!!
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Weekends off as usual.
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(https://giffiles.alphacoders.com/234/23451.gif)
(https://media1.tenor.com/m/2PIhJdclDmYAAAAd/fighting-martial-arts.gif)
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January 15, 2024
TRAINED ABSOLUTELY NOTHING:
I start my week with legs.........I literally crawled in the snow and ice all the way to
town.....I never went above 30 MPH..........stopped to fill my gas tank,then a fucking veritable blizzard took over with tons of show and whipping fucking winds.......this was enough to say fuck it as the weather up here in unpredictable.
Stopped at the store.....picked up food,and drove 30 MPH back home on icy roads.
Seems like the weather is gonna be worse this coming week with more snow and 6-8 degree high temp days, so Ill be training at home tomorrow unless conditions change.
I can`t do justice to a leg day at home as I simply don`t have the equipment needed to do so, but lunges,goblet squats,step-up and RDL will suffice I guess as I have no choice.
I was, and still am very enthusiastic cuz my training has been going great, but a light week might just be the ticket anyway....at any rate I won`t lose anything unless I venture out again like a dummy and wreck my car.
We`ll see what tomorrow brings.
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January 16, 2024
Chest & Back:
DB Flyes - 8 X 15,12,12,12,10,10,10,10
DB Pullovers - 4 X 15,12,12,12
Double DB Rows - 4 X 12 (constant weight)
Trained at home.......the roads are terrible and its snowing again.
Short and sweet, but got a great pump !!
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January 17, 2024
Shoulders:
DB Laterals 6 Drop-Sets to failure
Bent-Over Laterals - 6 x 12-15
Seated DB Press - 1 Drop-Set to failure
Had to train at home again.....I`m just gonna call this a light week as I don`t have a ton of equipment and the atmosphere sucks.
I`m hoping the roads are good so I can hit legs at the gym this week as opposed to here at home.
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Jan. 18th. and 19th.
Took off yesterday and today.........got a sore/scratchy throat and feel like shit............shovelin g snow in 50 MPH winds didn`t help I`m sure.
Back to the gym on Monday even if I have to use a horse drawn sleigh to get there.......training at home sucks for me as I just have basic stuff to use.
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Weekend off as usual.
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January 22, 2024
Quads,Hamstrings,Calves:
Leg Press - 5 X 20,15,12,12,12
Leg Extensions - 5 X 20,20,15,12,12
Adductor Machine - 2 X 30,20
Seated Leg Curls - 6 X 20,12,12,12,15,20 (plus partial reps on some sets)
Leg Press Calf Extensions - 6 X failure (plus partials and stretching after each set)
Good one........kept the weight moderate with short rest periods.
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DMSO! I haven't heard about that stuff since 1977. Does it work? I had a training partner who was always putting that stuff on his bad shoulder.
Training at home stinks if you don't have the necessary equipment. When I was a around 12 years old I told my brother I only have two light dumbbells and they are not heavy enough. He said if you think they are light you are not doing enough reps. He made a good point.
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January 23, 2024
Chest & Back:
DB Flyes - 5 X 15,12,8,8,12
Seated Bench Press Machine - 3 X 12,8,10
Pec-Deck - 2 X 15
Lat Pulldowns - 4 X 15,12,8,10
Hoist Seated Row Machine - 4 X 12,12,10,10
Straight-Arm Pulldowns - 2 X 20,15
Tried to start chest with Smith Inclines but my sore elbow wasn`t having it.......it`s getting better but still bothers me on some movements.
Instead I went with pre-exhausting the pecs with Flyes which worked out good.
Nice pump and burn !!
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DMSO! I haven't heard about that stuff since 1977. Does it work? I had a training partner who was always putting that stuff on his bad shoulder.
Training at home stinks if you don't have the necessary equipment. When I was a around 12 years old I told my brother I only have two light dumbbells and they are not heavy enough. He said if you think they are light you are not doing enough reps. He made a good point.
Hey Rich.....hope all is well buddy! :)
Yes,I think the DMSO is helping in a big way.
I`m using a roll on version which makes it easy to apply.
However,I have no clue as to how much to use as it is not FDA approved,thus,I think I put on too much a few times as it irritated my skin.......burning at first,and itching afterwards.
It`s guesswork as far as dosing goes,so I`m putting on a bit less EOD as opposed to daily.........seems to be helping quite a bit.
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I heard it goes right through your skin into the muscle area. Glad it's working for you. I might get some.
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I heard it goes right through your skin into the muscle area. Glad it's working for you. I might get some.
Yes it does.....that`s what makes the roll on version really nice, as I always heard that if you applied it with a cloth,which was always recommended, that the cloth better be a white one because if you used a red one for example,the dye from the color red would go right through your skin as DMSO is transdermal.
Roll on version = nothing touches your skin except for the applicator itself.
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January 24, 2024
REST DAY
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January 25, 2024
Shoulders,Neck,Abs:
Seated DB Press - 4 sets
DB Lateral Raise - 4 sets
Bent-Over Laterals - 4 sets
Lying Plate Neck Raise - 4 sets
Crunches - 4 sets
Trained at home.....very intense,really short rest periods....insane pump !!
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January 26, 2024
Biceps/Triceps,Forearms:
Super-Set #1:
{Cable Curls - 5 sets
{Bent-Forward Triceps Cable Exts. - 5 sets
Super-Set #2:
{Hoist Seated Curl Machine - 3 sets
{Pressdowns - 3 sets
Super-Set:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets
Still forced to take it easy on my bad elbow.........high reps on Triceps just to get blood into the area.
Pretty decent week of training!
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Took an extra rest day along with my normal weekend off.
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January 30, 2024
Quads,Hamstrings,Calves:
Leg Press 5 X 20,15,12,12,12 (after 2 warmup sets)
Landmine Hack Squat - 5 X 12 (non - lock,constant weight)
Leg Extensions - 4 X 20,12,12,15
Adductor Machine - 2 X 25,20
Seated Leg Curls - 6 X 20,12,12,12,15,20
Rotary Calf Machine 6 X failure follows by stretching on a high block
I`m hobbled !! :P
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January 31, 2024
Chest & Back:
Smith Inclines - 5 sets
DB Flyes - 4 sets
Hoist Seated Bench Press Machine - 3 sets
Underhand Grip Pulldowns - 4 sets
Two-Arm DB Rows - 4 sets
Seated Cable Rows - 4 sets
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I remember a guy in the gym back in the early 80s who used DMSO and he smelled like garlic.
He stunk.
Here's an article about it:
https://www.mcgill.ca/oss/article/medical-critical-thinking-history/dmso-not-cure-all-fdas-panic-over-it-birthed-myth
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I remember a guy in the gym back in the early 80s who used DMSO and he smelled like garlic.
He stunk.
Here's an article about it:
https://www.mcgill.ca/oss/article/medical-critical-thinking-history/dmso-not-cure-all-fdas-panic-over-it-birthed-myth
That`s weird.......this has no odor at all.
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Feb. 2nd. 2024
Shoulders,Neck,Abs:Shoulders,Neck,Abs:
Smith Machine Seated Press - 4 sets
DB Lateral Raise - 4 sets
Bent-Over Laterals - 4 sets
Lying Plate Neck Raise - 4 sets
Crunches - 4 sets
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Feb. 4th. 2024
Biceps/Forearms:
Super-Set:
{Seated DB Curls - 5 sets
{Lying DB Extensions - 5 sets
Super-Set:
Wrist Curls - 3 sets
Reverse Wrist Curls - 3 sets
Quick pump type of workout at home.
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February 06, 2024
Quads,Hamstrings,Calves:
Leg Press - 6 sets
Leg Extensions - 6 sets
Adductor Machine 3 sets
Seated Leg Curls 6 sets
Rotary Calf Machine 6 sets
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February 07, 2024
Chest & Back:
Smith Inclines - 5 sets
DB Flyes - 4 sets
Seated Bench Press Machine - 3 sets
DB Pullovers - 3 sets
Pulldowns Behind Neck - 3 sets
Hoist Rowing Machine - 3 sets
Straight -Arm Pulldowns - 3 sets
A good day!!
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February 06, 2024
Quads,Hamstrings,Calves:
Leg Press - 6 sets
Leg Extensions - 6 sets
Adductor Machine 3 sets
Seated Leg Curls 6 sets
Rotary Calf Machine 6 sets
for ending training hamstrings, love this...
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for ending training hamstrings, love this...
I used to do those...they`re tough,but I had a hard time with balance so I used a dowel to support my bodyweight on the way down.......I`ll try those tips..........thanks bro!!
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February 08, 2024
Shoulders,Neck,Abs:
DB Laterals - 3 Drop-Sets to failure
DB Laterals Behind the Back - 3 sets
Face-Pulls - 6 sets
Seated DB Press - 1 set to failure
Lying Neck Plate Raise - 4 sets
Super-Set
{Crunches - 3 sets to failure
{1/4 Situps on Decline Bench - 3 sets to failure
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(https://gifdb.com/images/high/bruce-lee-cute-wave-g6s590ynxcxng7up.gif)
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(https://gifdb.com/images/high/bruce-lee-cute-wave-g6s590ynxcxng7up.gif)
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February 09, 2024
Arms & Forearms:
Super-Set #1:
{Hoist Seated Curl Machine - 4 sets
{Hoist Triceps Dips Machine 4 sets
Super-Set #2:
{Cable Curls - 4 sets
{Pressdowns - 4 sets
Super-Set:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets
My bad elbow is slowly getting better......back to Skullcrushers and French Presses soon.
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I used to do those...they`re tough,but I had a hard time with balance so I used a dowel to support my bodyweight on the way down.......I`ll try those tips..........thanks bro!!
try them also with a ball or this equipment if you want... :D
(https://www.sharkfitness.ch/18926-medium_default/sypoba-fitness-xl-basic.jpg)
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try them also with a ball or this equipment if you want... :D
(https://www.sharkfitness.ch/18926-medium_default/sypoba-fitness-xl-basic.jpg)
I used to do those with a 25 pound plate but I didn`t care for them......Thanks brother! :)
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February 12, 2024
Quads,Hamstrings,Calves:
Leg Press - 6 sets
Leg Extensions - 6 sets
Adductor Machine - 3 sets
Seated Leg Curls - 6 sets
Leg Press Calf Extensions - 6 sets
Pretty good workout !!
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Good stuff. ^
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Good stuff. ^
Thanks bud!!
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February 13, 2024
Chest & Back:
Smith Inclines - 5 sets
DB Flyes - 4 sets
Seated Bench Press Machine - 3 sets
Two-Arm DB Row - 4 sets
Hoist Seated Rowing Machine - 3 sets
Close Grip Pulldowns - 3 sets
Straight-Arm Pulldowns - 2 sets
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February 14, 2024
REST DAY
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February 15, 2024
Shoulders,Neck,Abs:
DB Lateral Raise - 5 sets
Face-Pulls - 6 sets (a few were drop sets to failure)
Seated Db Press - 1 triple-Drop Set to failure
Lying Neck Plate Raise - 4 sets
1/4 situps on decline bench - 3 sets
Crunches - 3 sets to failure
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February 16, 2024
Arms & Forearms:
Super-Set #1:
{EZ-Bar Curls - 5 sets
{Skullcrushers - 5 sets
Super-Set #2:
{Seated Alternate DB Curls - 3 sets
{One-Arm DB extensions - 3 sets
Wrist Curls - 3 sets
Wrist Roller - 3 sets
Trained at home cuz we got about 8 inches of snow.....the roads are shitty. :-[
Went very light with mega-high reps on Triceps due to mt bad elbow......it`s healing but don`t want to test it yet...........would have opted for high rep cable movements if I was in the gym but it was cool.......huge pump,very vascular.
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Februrary 17th. & 18th.
WEEKEND OFF/REST DAYS
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February 19, 2024
I`m scheduled to train legs today but we got at least a foot of show over the weekend so that`s not happening.
I would train at home but I can`t do justice to a leg day at home......I could do chest & back but I think I`ll be shovelling for quite a while today so I`ll train over the next 4 days to get it all in and not miss a workout.
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I got my leg day tomorrow. I've been doing so much running my legs feel incredibly weak. I read your log but I don't comment enough. Keep up the hard work.
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I got my leg day tomorrow. I've been doing so much running my legs feel incredibly weak. I read your log but I don't comment enough. Keep up the hard work.
I read your also and I wish I could muster up my lack of typing skills to go into as much detail as you do.........very good stuff Rich.....I type with my right index finger only so I don`t include a lot of nuances I do for each exercise or other such details......I`ll try to add more though cuz reading my log is like watching paint dry.
I got bored even updating it but my enthusiasm is on a high right now so I`ll start again.
Keep hanging and banging brother! ;)
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February 26, 2024
Quads,Hamstrings,Calves:
Leg Press - 5 sets 20,15,12,10,10 (after 2 warmup sets)
Landmine Hack Squats - 4 sets 12 reps (constant weight)
Leg Extensions - 4 sets - 4 sets 20,15,12,10.....dropped weight and did 10 more
Adductor Machine - 2 sets 30,20
Seated Leg Curls 6 sets 20,15,12,10,8,15
Rotary Calf Machine - 6 sets to failure plus stretching after each set
Good one my legs are hobbled!! :P
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February 27, 2024
Chest & Abs:
Smith Inclines - 5 X 12 (constant weight....60 second rest periods)
DB Flyes - 4 X 15,12,10,10
Seated Bench Press Machine - 3 X 12,10,8
Dips - 1 X failure (with bodyweight)
Tri-Set:
{Crunches - 2 sets
{Lying Leg Raises- 2 sets
{Roman-Chair Situps- 2 sets
Good workout!!
I normally do back after chest but I`m gonna` train 5 days a week as opposed to my usual 4 days.........need to get busy as T-Shirt month....aka May, is on the horizon.
Also gonna start training abs more often as well as calves, and soon I can lay butt ass naked in the field in back of my house to get a golden tan..............I`m gonna drop down to around 185 pounds or so for the summer......gonna` look like a 68 year old god amongst men. ;D
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February 28, 2024
Back & Traps:
Deadlifts 4 X 12,8,6,6 (these were humbling....hadn`t done them in decades)
Negative Chins - 3 X 10
DB Pullovers - 3 X 12
Hoist Rowing Machine - 3 x 12,10,15
DB Shrugs - 3 X 20,12,15
Tried doing Reverse Hypers they Mickey Moused fixing it as it was broken for eons......cheap machine,put a ton of pressure on my solar plexus so I bailed.
Pretty good workout,I should be sore tomorrow. :-X
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Oz sees all...Oz knows all.
(https://giffiles.alphacoders.com/234/23465.gif)
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February 29, 2024
Shoulders,Neck,Abs:
Seated Smith Machine Press- 4 X 20,12,8,8
DB Laterals 4 X 20,17,12,11 (constant weight,45 second rest periods)
Face-Pulls - 5 X 20,12,12,12,10,dropped weight and did 10 more
Lying Plate Neck Raises 4 X 35(no weight) then 12,12,12,(25 no weight)
Tri-Set:
{Crunches - 2 X failure
{Lying Leg Raises - 2 X failure
{1/4 Situps On Decline - 2 X failure
Great workout!!
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Oz sees all...Oz knows all.
(https://giffiles.alphacoders.com/234/23465.gif)
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March 01, 2024
Arms:
Super-Set #1:
{Host Seated Curl Machine - 4 X 12,10,8,15
{Bent-Forward Cable Extensions - 4 X 20,15,12,12
Super-Set #2:
{Cable Curls - 3 X 12 (constant weight hardly any rest)
{Pressdowns - 3 X 30,20,15
Light to moderate weight,fast pace,just going for a huge pump......skipped forearms as I had to drive a zillion miles and do tons of errands....my elbow is still a bit tender also but I believe that the DMSO helped it.
Been intentionally clean now for 6 weeks..... my supplier stopped selling .....I still have gear but no Test (would still be doing TRT if I had some) but found a new connection today.............I`ll be back!
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Took the weekend off per usual.
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March 04, 2024
Quads,Hamstrings,Calves:
Leg Press - 6 sets
Leg Extensions - 6 sets
Adductor Machine - 3 sets
Seated Leg Curls - 6 sets
Leg Press Calf Extensions - 6 sets
My knees are killing me lately on the Leg Press.....I`m wrapping them even on some of the moderate weight sets........just painful as Hell, and I`ve never had any knee injuries.
Gonna take Grape Apes advise and get a pair of knee sleeves.
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March 05, 2024
Chest:
Smith Inclines - 4 X 12,8,6,12
DB Flyes - 3 X 12,8,10
Dips - 3 X 10 (bodyweight)
Seated Bench Press Machine - 2 X 12,10 (paused each rep)
I had to skip abs today as I had a doctor's appointment...........go t to the the docs......my appointment is tomorrow!! LOL ;D
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March 05, 2024
Chest:
Smith Inclines - 4 X 12,8,6,12
DB Flyes - 3 X 12,8,10
Dips - 3 X 10 (bodyweight)
Seated Bench Press Machine - 2 X 12,10 (paused each rep)
I had to skip abs today as I had a doctor's appointment...........go t to the the docs......my appointment is tomorrow!! LOL ;D
LOL! How I know that one, brother! ;D
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LOL! How I know that one, brother! ;D
Getting old ain`t for sissies! LOL ;D
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March 07, 2024
Shoulders,Neck,Abs:
DB Laterals - 3 drop sets to failure
DB Laterals Behind Back - 3 sets
Face-Pulls - 5 sets
Seated Smith Machine Press - 1 X failure
Lying Plate Neck Raises - 4 sets
Crunches - 4 sets
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March 07, 2024
Shoulders,Neck,Abs:
DB Laterals - 3 drop sets to failure
DB Laterals Behind Back - 3 sets
Face-Pulls - 5 sets
Seated Smith Machine Press - 1 X failure
Lying Plate Neck Raises - 4 sets
Crunches - 4 sets
Do you do any trap work Wes? If so, when do you incorporate it? Did you watch the fights that just finished on ESPN? They were from Montreal. If not, youtube the Rolls vs Butler main event. Brutal knockout. Reminded me a little of the Mercer Morrison.
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Do you do any trap work Wes? If so, when do you incorporate it? Did you watch the fights that just finished on ESPN? They were from Montreal. If not, youtube the Rolls vs Butler main event. Brutal knockout. Reminded me a little of the Mercer Morrison.
Yeah Abe I do some trap training around every other week.............I have decent traps in a "crab shot" but I need to build the lower portion between my shoulder blades more IMO.....my back sucks bigtime........been training it a lot lighter and training for "feel" by squeezing and holding the bar at my chest for a second or two for a better contraction rather than just heaving heavy weights around and missing the supposed target area as I always did in the past with mediocre gains.
Just started deadlifting after decades of not doing them but I had to skip my second session due to time constraints (doctors appt.) so I`m off to a great start. ;D
Anyway,I don`t want to get a sloped shouldered look that is why I don`t overemphasize trap training or front delt training.......would rather concentrate more on lateral head deltoids and shrinking my waist as I`m a small guy and an old fuck so massive traps would just hurt the shitty genetics that I have been "gifted" with. :D
I was always pretty strong at pressing but I feel the front delt gets worked enough on chest day..........I want to concentrate on shoulder width and rear delts more these days.
I do DB Shrugs for high reps every other week or so and Wide Grip Upright Rows on delt day to chest height every other week or so.
.........and unfortunately I missed that fight bro! :(
All the best my brother! :)
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Yeah Abe I do some trap training around every other week.............I have decent traps on a "crab shot" but I need to build the lower portion between my shoulder blades more IMO.....my back sucks bigtime........been training it a lot lighter and training for "feel" by squeezing and holding the bar at my chest for a second or two for a better contraction rather than just heaving heavy weights around and missing the supposed target area as I always did in the past with mediocre gains.
Just started deadlifting after decades of not doing them but I had to skip my second session due to time constraints (doctors appt.) so I`m off to a great start. ;D
Anyway,I don`t want to get a sloped shouldered look that is why I don`t overemphasize trap training or front delt training.......would rather concentrate more on lateral head deltoids and shrinking my waist as I`m a small guy and an old fuck so massive traps would just hurt the shitty genetics that I have been "gifted" with. :D
I was always pretty strong at pressing but I feel the front delt gets worked enough on chest day..........I want to concentrate on shoulder width and rear delts more these days.
I do DB Shrugs for high reps every other week or so and Wide Grip Upright Rows on delt day to chest height every other week or so.
.........and unfortunately I missed that fight bro! :(
All the best my brother! :)
Here it is.
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Here it is.
Christ he crushed him !! :D
John Scully.....that brings back memories.....used to live in my hometown for a hot minute.
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Christ he crushed him !! :D
John Scully.....that brings back memories.....used to live in my hometown for a hot minute.
Sorry to hijack your training thread but the main event tomorrow (Friday) Joshua vs Ngannou starts at 5pm if you are able to stream it. PM me if you need a good one. John Scully is one of the good guys in all of boxing.
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Sorry to hijack your training thread but the main event tomorrow (Friday) Joshua vs Ngannou starts at 5pm if you are able to stream it. PM me if you need a good one. John Scully is one of the good guys in all of boxing.
No problem at all bro...you`re not hijacking......this is Getbig where every thread about anything goes off topic for at least 100 pages. ;D
I don`t pay $80.00 for PPV fights bro,fuck the dumb shit :D ....I can wait a day or a week to see them on YouTube.........also,thanks just the same, but the streams have never ever worked for me.
Scully = great fucking guy.....no doubt!
On a side note,I`m watching the prelims as I type this.
Have a great weekend dude! ;)
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March 08, 2024
Biceps,Triceps,Forearms:
Seated Supinated DB Curls - 4 sets
EZ-Bar Curls - 3 sets
Bent-Forward Cable Extensions - 4 sets
Pressdowns - 3 sets
Seated Triceps Dip Machine - 2 sets
Super-Set:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets
Damn good workout, but though my bad elbow is much better it is still a bit tender....I may never do Skullcrushers or French Presses again at this rate.
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March 08, 2024
Biceps,Triceps,Forearms:
Seated Supinated DB Curls - 4 sets
EZ-Bar Curls - 3 sets
Bent-Forward Cable Extensions - 4 sets
Pressdowns - 3 sets
Seated Triceps Dip Machine - 2 sets
Super-Set:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets
Damn good workout, but though my bad elbow is much better it is still a bit tender....I may never do Skullcrushers or French Presses again at this rate.
Love these using the rope attachment.
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Took the weekend off as always.
STOP HIJACKING MY FUCKING THREAD WILL YA` ABE? LOL ;D
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March 11, 2024
Quads,Hamstrings,Calves:
Landmine Hack Squats - 4 X 12,12,10,8 (pyramid style)
Leg Extensions - 4 X 15,12,10,20 (pyramid style,dropped wt. on last set)
Adductor Machine - 4 X 30,20,15,12 (pyramid style)
Leg Press - 4 X 15 (constant weight)
Seated Leg Curls - 5 X 15,12,10,8,15 (pyramid style,dropped wt. on last set)
Rotary Calf Machine - 5 X failure + half reps and stretching
I took Hendas advice and pre-exhausted my quads before doing my Leg Presses as my knees were simply killing me....worked like a charm.....thanks Henda,you`re the man........besides myself of course!! LOL ;D
Best leg workout I had in a while....I limped to my car.
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Took the weekend off as always.
STOP HIJACKING MY FUCKING THREAD WILL YA` ABE? LOL ;D
Sorry Wes.
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Sorry Wes.
You`re forgiven. ;D
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March 12, 2024
Chest & Abs:
Smith Incline Press - 4 X 12,8,6,12
DB Flyes - 3 X 12,10,8
Dips 3 X 12 (bodyweight)
Seated Bench Press Machine - 2 X 12 (paused all reps)
Crunches - 4 X failure
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March 13, 2024
Back & Neck:
Negative Pullups - 4 X 10 (very slow and controlled...full stretch)
Hoist Seated Row Machine - 4 X 12,10,10,12
Straight-Arm Pulldowns - 2 X 12 (held at thighs and squeezed my back)
Pulldowns Behind Neck - 2 X 12
Lying Plate Neck Raises - 5 x failure
I was gonna deadlift but some dweeb was doing 1/4 rep squats with 175 lbs. for eons.....only one lifting platform at this gym.
Good workout just the same though! :(
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March 14, 2024
Shoulders/Abs:
Seated DB Press - 4 x 12,10,6,10
Super-Set:
{DB Laterals - 4 X failure
Wide Grip Upright to nipple height - 4 X failure
Face - Pulls 4 X 15,12,12,15,25
Crunches - 4 X failure!
Took me about 30 minutes or so......I
was cranking it out !!
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March 15, 2024
Arms,Forearms:
Super-Set #1:
{Cable Preacher Curls - 5 X 15,12,10,10,12 (did burns on the last 2 sets)
{Bent-Forward Cable Extensions - 5 X 20,15,12,12,12
Super-Set #2:
{Hoist Seated Curl Machine - 3 X 10-12
{Pressdowns - 3 X 12,15,25
Super-Set:
{Wrist Curls - 4 X failure
{Reverse Wrist Curls - 4 X failure
Trained hard with very little rest.....huge pump and burn.....elbow is still tender though,but fuck it.
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Weekends off as always.
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March 18, 2024
Quads,Hamstrings,Calves:
Landmine Hack Squats - 3 X 12
Leg Extensions - 3 X 15,12,20
Adductor Machine - 3 X 25,12,12
Abductor Machine - 3 X 15,12,12
Leg Press - 3 X 20,20,15
Seated Leg Curls - 5 X 12,10,10,12,15
Leg Press Calf Extensions - 5 X failure
Good one .......insane pump!!
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I have never tried a five day split. I will try it soon. Maybe next month. I think Cutler trains like that in retirement.
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March 19, 2024
Chest & Abs:
Smith Incline Press - 4 X 12,8,8,12
Pec-Deck- 3 X 12,12,10
Dips - 3 X 12
Seated Bench Press Machine - 2 X 12
Super-Set:
{Crunches - 3 X failure
{Lying Leg Raises - 3 X failure
I didn`t feel especially strong this morning, so I trained with moderate weight,and with very little rest between sets.
Good one![/color]
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I have never tried a five day split. I will try it soon. Maybe next month. I think Cutler trains like that in retirement.
I like it......I`m in and out fairly quick,and exercising and burning calories every day.
If you have the time to do so,it`s not bad.
I was doing 4 days a few weeks back (one day alone was chest + back) but I needed to get more serious and devote more time to my back which sucks so I added a day..........weekends off !
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March 20, 2024
Back,Traps,Neck:
Negative Pullups - 4 X 10
Seated Cable Rows - 4 X 12,10,210,12
Straight-Arm Pulldowns - 2 X 12,8- then drop-set to failure
Pulldowns Behind Neck - 2 X 12
DB Shrugs - 3 X 20,15,15
Lying Plate Neck Raises - 4 X failure
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March 21, 2024
Shoulders & Abs:
DB Laterals - 3 Triple Drop-Sets to failure on all 3 bells (AGONY)
DB Laterals Behind Back - 3 sets 12,12,10
Face-Pulls - 5 sets 20,15,12,12,20
Seated Smith Machine Press - 1 X failure
Super-Set
{Roman -Chair Situps - 3 X failure
{Crunches - 3 X failure
Trained my balls off.........very little rest time between sets,very intense.......good one!!
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March 22, 2024
Arms,Forearms:
Super-Set #1:
{Cable Curls - 5 X 15,12,10,10,12
{Bent-Forward Cable Extensions - 5 X 20,15,12,12,12
Super-Set #2:
{Hammer Curls - 3 X 12,8,10
{Pressdowns - 3 X 20,15,12
Super-Set :
{Wrist Curls - 4 X failure
{Reverse Wrist Curls - 4 X failure
Hammer Grip Wrist Curls Across Bench - 3 X failure
Great workout.......pyramided up in weight and then down on the last set.
An intense 27 sets in 35 minutes.
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WEEKEND OFF !
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March 25, 2024
Quads,Hamstrings,Calves:
Landmine Hack Squats - 4 X 12,10,10,12 (went up in weight on 2 sets)
Leg Extensions - 4 X 15,12,8,20
Adductor Machine - 4 X 20,12,12,15
Leg Press 4 X 15,12,12,12
Seated Leg Curls - 5 X 15,12,10,8 + partials,12
Leg Press Calf Extensions 5 X failure (plus stretches on a high block after each set)
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March 26, 2024
Chest & Abs:
Smith Inclines - 4 X 12,8,6,10
DB Flyes - 4 X 15,10,8,12
Seated Bench Press Machine - 4 X 15,10,8,12
Crunches - 4 X failure
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March 27, 2024
Back + Neck:
Negative Pullups - 4 X 10,10,10,8
Seated Cable Rows - 4 X 12,10,10,15
Hoist Rowing Machine - 2 X 15,12
Straight-Arm Pulldowns - 2 X 20,12
Lying Plate Neck Raises - 5 x failure
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March 28, 2024
Shoulders + Abs:
Cable Laterals - 3 X 12,10,8 (no rest,just alternated arms)
DB Laterals Behind Back - 3 X 20,15,15
Face-Pulls - 6 X 20,15,12,12,12,30
Super-Set:
{Roman Chair Situps - 3 X failure
{Crunches - 3 X failure
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;)
(https://media1.tenor.com/m/q24D99zg_XkAAAAC/keep-it-up-good-job.gif)
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Thanks brother Nat,and you do the same buddy !! ;)
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March 29, 2024
Arms + Forearms:
EZ-Bar Curls - 5 X 12,10,8,6,12
Hoist Seated Curls Machine - 3 X 12,12,10
Pressdowns - 5 X 20,12,10,10,15
Bent-Forward Cable Extensions - 5 X 12,12,12,12,20
Super-Set:
{Wrist Curls - 4 X failure
{Reverse Wrist Curls - 4 X failure
Great week of training !!
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You're doing great! Where are you training lately?
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You're doing great! Where are you training lately?
Thanks Rich.....I train on the campus of SUNY Canton....there`s only 2 gyms here both at universities,unless I want to drive an hour each way.
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April 01, 2024
Quads,Hamstrings,Calves:
Landmine Hack Squats - 4 X 12 (increased weight bigtime on these)
Leg Extensions 4 X 15,12,6 then-3-4-5 dropped wt. each set,15
Adductor Machine 4 X 15,12,10,15
Leg Press - 4 X 12
Seated Leg Curls - 5 X 12,10,8,12,15
Leg Press Calf Extensions - 5 X failure
Great workout!!
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As the saying goes it's always something, lol. Having hip joint pain on one side like a German Shepard. Wonder if it's a temp injury? You have been doing squats and deads since King Tut. Do you have any hip problems? I think I'm getting it from Deads, squats and leg presses. Sometimes grinding out the reps in the leg press I can feel the pressure in the joint. Wonder if I'm going to have to work around those great exercises? Only been bugging me for a week. Hope the vet doesn't have to put me down.
Think light weights and high reps is something to try for joint preservation?
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As the saying goes it's always something, lol. Having hip joint pain on one side like a German Shepard. Wonder if it's a temp injury? You have been doing squats and deads since King Tut. Do you have any hip problems? I think I'm getting it from Deads, squats and leg presses. Sometimes grinding out the reps in the leg press I can feel the pressure in the joint. Wonder if I'm going to have to work around those great exercises? Only been bugging me for a week. Hope the vet doesn't have to put me down.
Think light weights and high reps is something to try for joint preservation?
I think pre-exhaust your legs.
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As the saying goes it's always something, lol. Having hip joint pain on one side like a German Shepard. Wonder if it's a temp injury? You have been doing squats and deads since King Tut. Do you have any hip problems? I think I'm getting it from Deads, squats and leg presses. Sometimes grinding out the reps in the leg press I can feel the pressure in the joint. Wonder if I'm going to have to work around those great exercises? Only been bugging me for a week. Hope the vet doesn't have to put me down.
Think light weights and high reps is something to try for joint preservation?
Too much stress. You are over-doing it.
Running, walking, lifting. Too much.
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Too much stress. You are over-doing it.
Running, walking Too much.
His problem is running /walking with a bad posture. This will cause as will weight training a disbalance if training dominant muscles too frequently.
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April 02, 2024
Chest:
Dips - 5 X 15,10,10,10,8
DB Flyes - 4 X 12,10,10,15
Seated Bench Press Machine - 3 X 12,6,10
A good day.........trained with hardly any rest......skipped abs ! :-X
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As the saying goes it's always something, lol. Having hip joint pain on one side like a German Shepard. Wonder if it's a temp injury? You have been doing squats and deads since King Tut. Do you have any hip problems? I think I'm getting it from Deads, squats and leg presses. Sometimes grinding out the reps in the leg press I can feel the pressure in the joint. Wonder if I'm going to have to work around those great exercises? Only been bugging me for a week. Hope the vet doesn't have to put me down.
Think light weights and high reps is something to try for joint preservation?
I hear you brother.....getting older sux!!
My hips are OK but I have three bulging discs and arthritis in my lower back and in my neck.
I think Donnys idea is a good one..........I pre-exhaust quads now as my knees were screaming on Leg Presses but Henda suggested I do them last, and it`s been great so far.....just a bit lighter poundage wise but it feels heavy since my legs are wiped out from all the prior work I`ve done.
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I hear you brother.....getting older sux!!
My hips are OK but I have three bulging discs and arthritis in my lower back and in my neck.
I think Donnys idea is a good one..........I pre-exhaust quads now as my knees were screaming on Leg Presses but Henda suggested I do them last, and it`s been great so far.....just a bit lighter poundage wise but it feels heavy since my legs are wiped out from all the prior work I`ve done.
Sounds like a great idea. Do leg extensions and leg bicep work first so a lighter weight can be used for legs in the big exercises. I knew you would have good advices. Any guy that is in their 60's and claim they are okay after exercising hard for over 40 years probably trained like a pussy. There are casualties of war. Hope your back feels better.
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April 03, 2024
Back + Neck:
Negative Pullups - 4 X 8
DB Pullovers - 3 X 15,12,8
Hoist Seated Row Machine - 3 X 12,10,10
Straight-Arm Pulldowns - 2 X 20,12
Lying Plate Neck Raise - 5 X 30 (no weight),15,15,12,25 (no weight)
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April 04, 2024
Shoulders:
DB Laterals - 6 X failure
Bent-Over Laterals - 6 X failure
Had to train at home since we had a huge freak snowstorm......roads are terrible.
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Too much stress. You are over-doing it.
Running, walking, lifting. Too much.
You could be right.
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April 05, 2024
Arms + Forearms :
Super-Set #1:
{Seated Supinated DB Curls - 5 sets
{Lying DB extensions - 5 sets
Super-Set #2:
{Cable Curls - 3 sets
{Pressdowns - 3 sets
Super-Set :
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets
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April 08, 2024
Quads,Hamstrings,Calves:
Leg Extensions - 3 sets
Adductor Machine - 3 sets
Unilateral Leg Press - 3 sets
Seated Leg Curls - 3 sets
Smith Machine Calf Raise - 3 sets
I`m taking a DE-LOAD week,less sets,lighter weights.......I`vebeen very consistent and training hard......I`m still enthusiastic about my training, but I have no desire to eat.....had a helluva time getting in my meals over the weekend.
Right now I`m starving,so that`s a good sign.
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April 09, 2024
Chest:
Dips - 3 sets
DB Flyes - 3 sets
Seated Bench Press Machine - 3 sets
My second day of a DE-LOAD week and I feel better already......my appetite is through the roof.
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April 10, 2024
Back:
Chins - 1 X failure
Pulldowns - 3 X 12
DB Pullovers - 3 X 12
Seated Rows- 3 X 12
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April 11, 2024
Shoulders:
Seated DB Press- 3 sets
DB Laterals - 3 sets
Face-Pulls - 4 sets
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April 15, 2024
Quads,Hamstrings,Calves:
Landmine Hack Squats - 3 sets
Leg Extensions - 3 sets
Adductor Machine - 3 sets
Leg Press - 3 sets
Seated Leg Curls - 4 sets
Leg Press Calf Extensions - 4 sets
I`ll add a set to each exercise next week.....just coming off a de-load week so I didn`t want to get too store or over do it.
Had to skip last Fridays arm workout.....digestive problems.....I get flare ups here and there and when I do,I can`t eat or do a helluva lot. :(
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Good one, Wes.
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Good one, Wes.
Thanks Nat !! :)
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April 17, 2024
Chest & Back:
DB Flyes - 10 X 10 (exactly 1 minutes rest between sets)
Seated Cable Row-10 X 10 (exactly 1 minutes rest between sets)
DB Pullovers - 3 X 12
I used a constant weight.....the last 4-5 sets were pretty brutal !
Took exactly 30 minutes.
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April 17, 2024
Chest & Back:
DB Flyes - 10 X 10 (exactly 1 minutes rest between sets)
Seated Cable Row-10 X 10 (exactly 1 minutes rest between sets)
DB Pullovers - 3 X 12
I used a constant weight.....the last 4-5 sets were pretty brutal !
Took exactly 30 minutes.
Awesome.
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April 15, 2024
Quads,Hamstrings,Calves:
Landmine Hack Squats - 3 sets
Leg Extensions - 3 sets
Adductor Machine - 3 sets
Leg Press - 3 sets
Seated Leg Curls - 4 sets
Leg Press Calf Extensions - 4 sets
I`ll add a set to each exercise next week.....just coming off a de-load week so I didn`t want to get too store or over do it.
Had to skip last Fridays arm workout.....digestive problems.....I get flare ups here and there and when I do,I can`t eat or do a helluva lot. :(
Are you suffering from Kitty Hawk Chrons by chance? ;D
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Are you suffering from Kitty Hawk Chrons by chance? ;D
I hate to say it bro,but I can feel his pain,though I`n no near as bad as he is,thank God.
I had Colitus a few years ago and lost 40 pounds,and I`m a small guy.....I thought I was a goner.....I looked like I died and forgot to lay down......AGAIN!! :D
Then I had Gall Bladder issues not too long ago.................unre al,gross symptoms can`t get into it, but it was funky!
As soon as these passed I was fine.....no surgery though the Gall Bladder surgeon told me it was probably nothing, but we should remove it.......YEAH OK YOU DYKE TWAT.
Flare ups come and go and a few and far between, but when they rear their ugly heads,training as well as eating goes out the window......strictly impossible bro.
Back to "normal" now,my usual old perverted hard training self.
Damn Test is making me chase my wife around the house with a hard on! LOL ;D
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April 18, 2024
Shoulders + Abs:
DB Lateral Raises - 5 X 25,12,12,12,15
Face-Pulls - 5 X 25,12,12,12,15
Crunches 5 X Failure
I`m liking these type of workouts,....may do them again with variations next week also before returning to my more traditional stuff.
Gonna` start adding more detail and the little nuances I do to exercises which I personally think makes them more effective.
Reading old-timers/Rich`s log is great.......very informative and since I am no longer posting my training on that clusterfuck of the G+O I`ll get more in depth here.
Some guy says to me today....."all done huh Tim,that was fast,I replied I did 14 total sets in about 30 minutes.....he says"well at least your showing up....told him my standard reply to the deadwood in the gym which he is a member of.....nice guy but knows jackshit..anyway I ran the old if we were the same strength and did the exact same workout for the same number of sets and reps but it took you 2 hours to complete but I did it in 50 minutes,I trained a lot harder than you did because I did it in far less time.
He looked at me clueless....then I said some guys are here 3 hours a day and do nada.....he agreed but little did he know,I was refferring to him......fucking mere mortal has the audacity to question me!!!!!!!!!!!111 LOL ;D
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Dam these gym-beciles!
Hey, did I just invent a new word...gym-beciles?
:o
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I hate to say it bro,but I can feel his pain,though I`n no near as bad as he is,thank God.
I had Colitus a few years ago and lost 40 pounds,and I`m a small guy.....I thought I was a goner.....I looked like I died and forgot to lay down......AGAIN!! :D
Then I had Gall Bladder issues not too long ago.................unre al,gross symptoms can`t get into it, but it was funky!
As soon as these passed I was fine.....no surgery though the Gall Bladder surgeon told me it was probably nothing, but we should remove it.......YEAH OK YOU DYKE TWAT.
Flare ups come and go and a few and far between, but when they rear their ugly heads,training as well as eating goes out the window......strictly impossible bro.
Back to "normal" now,my usual old perverted hard training self.
Damn Test is making me chase my wife around the house with a hard on! LOL ;D
;D ;D ;D
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Dam these gym-beciles!
Hey, did I just invent a new word...gym-beciles?
:o
Good one......permission to steal use it please ? :D
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April 19, 2024
Arms + Forearms:
Barbell Curls - 5 X 20,12,10,8,15
Hammer Curls - 3 X 12,10,8
Super-Set:
{Seated French Press - 5 X 20,15,12,12,12 (E-Z Kurl Bar)
{Pressdowns - 5 X 25,20,15,12,12
Super-Set:
{Wrist Curls - 4 X failure
{Reverse Wrist Curls - 4 X failure
Believe it or not,but my elbow is still bothering me a bit.
Went light on French Press but at least I could do them.....a month ago....NO WAY.
Pretty decent week,but next week will be better.
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I tried drop sets after hearing NJFlex and you talk about them. Wow are my delts sore. Guess I didn't do them true to form because I took about 15-20 seconds between the drops. I wonder if using a lighter weight for all exercises in general and using very short rests between sets will accomplish the same without dropping the weight?
The way I used them were for delt dumbbell laterals. Started with 30lbs-25-20-15 and down to 10lbs. 10lbs felt heavy at the end, lol after the series. Wonder if anyone ever did drop sets for everything? It would be brutal. I could see using it with biceps too.
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I tried drop sets after hearing NJFlex and you talk about them. Wow are my delts sore. Guess I didn't do them true to form because I took about 15-20 seconds between the drops. I wonder if using a lighter weight for all exercises in general and using very short rests between sets will accomplish the same without dropping the weight?
The way I used them were for delt dumbbell laterals. Started with 30lbs-25-20-15 and down to 10lbs. 10lbs felt heavy at the end, lol after the series. Wonder if anyone ever did drop sets for everything? It would be brutal. I could see using it with biceps too.
Pain is fun ain`t it ? LOL ;D
Don`t do them on compound movements,but anything else is good.....just mix things up and don`t do them all the time.
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April 22, 2024
Quads,Hamstrings,Calves:
Leg Extensions - 5 sets 30,20,12,12,15
Adductor Machine - 5 sets 25,20,15,12,12
Leg Press - 5 sets - 20,15,12,12,20
Seated Leg Curls - 5 sets -20,15,12,10,15
Rotary Calf Machine - 5 sets to failure plus partials at the end of each set and stretching on a high block after each set
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April 23, 2024
Chest & Abs:
Dips - 6 X 15,12,10,10,10,10 (when I first started back,I could only get 4 shaky and very shallow reps....now,ROCK BOTTOM)
DB Flyes - 4 X 15,12,8,10
Seated Bench Press Machine - 2 X 15 (paused each rep for 3 seconds in the stretched position)
Super-Set:
{Crunches - 3 X failure
{Lying Leg Raises - 3 X failure
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Egg-cellent, Wes.
(https://i.makeagif.com/media/5-23-2016/bqTCJI.gif)
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Egg-cellent, Wes.
(https://i.makeagif.com/media/5-23-2016/bqTCJI.gif)
You must be old. LOL ;D
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April 24, 2024
Back,Traps,Neck:
Close Grip V-Bar Pulldowns - 4 X 12,12,10,10
Barbell Rows - 4 X 12,10,8,12
DB Pullovers - 4 X 15,12,10,10
DB Shrugs - 3 X 25,20,15
Lying Plate Neck Raises - 5 X failure
Good one!!!!!!!!111
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What do you think about all the internet and video chatter about how bad dumbbell chest flies are for you? I have always done them but listening to some of these video gurus that act like it's dangerous to do them.