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Primemuscle
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« Reply #5750 on: September 19, 2014, 12:48:28 PM »

Just reporting that I have had no alcoholic beverages since last Sunday. So far, so good.
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« Reply #5751 on: September 19, 2014, 05:56:22 PM »

Prime do you have a problem with alcohol or are you doing it for bodybuilding reasons? I won't be offended if you don't answer.  Wink

 I came back today after staying a night at the Tropicana casino in Atlantic city. When I drink I binge.  Between drinking, dancing in a club and eating complete crap all day I feel like hell today. Going to have fresh start tomorrow regarding diet. I just lost 5 pounds after a hard week of cardio and I'm afraid to get on the scale today after this booze/ junk food fest I just had yesterday. 
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« Reply #5752 on: September 19, 2014, 07:59:46 PM »

Prime do you have a problem with alcohol or are you doing it for bodybuilding reasons? I won't be offended if you don't answer.  Wink

 I came back today after staying a night at the Tropicana casino in Atlantic city. When I drink I binge.  Between drinking, dancing in a club and eating complete crap all day I feel like hell today. Going to have fresh start tomorrow regarding diet. I just lost 5 pounds after a hard week of cardio and I'm afraid to get on the scale today after this booze/ junk food fest I just had yesterday. 

I have a problem with alcohol. When I buy a fifth of Scotch, I generally drink about half of it in an evening at home. Half a fifth is too much for good health and I know it. I was purchasing around 3 fifths a week which means I drank pretty much every night.

When I go out, I am much better at monitoring how much I drink. Generally never more than one drink an hour and I often switch to Ginger Ale if I am out for more than a few hours. Three drinks is my limit when out. I don't get drunk (or at least act drunk) and I don't have hangovers. Regardless of where I drink, I include drinking a lot of water.

One negative effect I get from drinking is that it sometimes leaves me depressed the next day. Also it seems the amount I was drinking is an unhealthy quantity to drink when it comes to heart health. I have an irregular heartbeat, atrial fibrillation or flutter, and tend to have a fast pulse and high blood pressure. When I don't drink, these things improve.

My family tells me I am a nicer guy when I don't drink. Although I am not the kind of guy who drinks and goes crazy, I am more apt to say what I feel without regard to other's feelings if I am fortified.

The funny thing is I actually don't like the taste of Scotch and yet when I drink it, I drink it neat. I think I am subconsciously trying to make it taste so bad that I won't want another....and yet....I have one or six more.

So far not drinking this week has been fine. No DT's or withdrawal feelings of any kind. I only occasionally think about having a drink, but I have made up my mind not to do that. In the past, I have proven to have a lot of willpower. For example, I quit smoking when I was 29 years old after smoking around 3 packs of cigarettes a day for 11 years. I simply made up my mind one day to stop smoking, and I did; as simple as that. I have not had so much as a puff since that day. Compared to the withdrawal from nicotine, not drinking alcohol is a cake walk.
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« Reply #5753 on: September 20, 2014, 12:03:02 AM »

I have a problem with alcohol. When I buy a fifth of Scotch, I generally drink about half of it in an evening at home. Half a fifth is too much for good health and I know it. I was purchasing around 3 fifths a week which means I drank pretty much every night.

When I go out, I am much better at monitoring how much I drink. Generally never more than one drink an hour and I often switch to Ginger Ale if I am out for more than a few hours. Three drinks is my limit when out. I don't get drunk (or at least act drunk) and I don't have hangovers. Regardless of where I drink, I include drinking a lot of water.

One negative effect I get from drinking is that it sometimes leaves me depressed the next day. Also it seems the amount I was drinking is an unhealthy quantity to drink when it comes to heart health. I have an irregular heartbeat, atrial fibrillation or flutter, and tend to have a fast pulse and high blood pressure. When I don't drink, these things improve.

My family tells me I am a nicer guy when I don't drink. Although I am not the kind of guy who drinks and goes crazy, I am more apt to say what I feel without regard to other's feelings if I am fortified.

The funny thing is I actually don't like the taste of Scotch and yet when I drink it, I drink it neat. I think I am subconsciously trying to make it taste so bad that I won't want another....and yet....I have one or six more.

So far not drinking this week has been fine. No DT's or withdrawal feelings of any kind. I only occasionally think about having a drink, but I have made up my mind not to do that. In the past, I have proven to have a lot of willpower. For example, I quit smoking when I was 29 years old after smoking around 3 packs of cigarettes a day for 11 years. I simply made up my mind one day to stop smoking, and I did; as simple as that. I have not had so much as a puff since that day. Compared to the withdrawal from nicotine, not drinking alcohol is a cake walk.
At least you are honest.. my step Brother was an Alcoholic, he drunk neat Black Heart Rum every day. I remember every time he had leave from the Merchant Navy he would come back Drunk. was a very nice guy and was really like my real Brother. He lost good jobs because of his drinking, collapsed one day and was told stop or you are Dead in 6 Months. He then stopped the Rum and drunk Beer, then joined the AA Group with another ex Navy Guy he knew. He stopped drinking. Some of the stories he told me of his exploits in the Navy were funny... Grin He burned the candle at both ends... he lived another 20 years after he stopped drinking.
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« Reply #5754 on: September 20, 2014, 03:17:19 AM »

Arm workout last night..(POF style)

BB curls 3 sets
Incline DB curls 3 sets
concentration curls(non supported) 3 sets

Lying BB tri extensions 3 sets
Incline BB tri extensions 3 sets
One arm reverse grip cable extensions 3 sets

Crunches and 30 mins Crosstrainer, Interval programme to finish.
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« Reply #5755 on: September 20, 2014, 04:44:31 AM »

I have a problem with alcohol. When I buy a fifth of Scotch, I generally drink about half of it in an evening at home. Half a fifth is too much for good health and I know it. I was purchasing around 3 fifths a week which means I drank pretty much every night.

When I go out, I am much better at monitoring how much I drink. Generally never more than one drink an hour and I often switch to Ginger Ale if I am out for more than a few hours. Three drinks is my limit when out. I don't get drunk (or at least act drunk) and I don't have hangovers. Regardless of where I drink, I include drinking a lot of water.

One negative effect I get from drinking is that it sometimes leaves me depressed the next day. Also it seems the amount I was drinking is an unhealthy quantity to drink when it comes to heart health. I have an irregular heartbeat, atrial fibrillation or flutter, and tend to have a fast pulse and high blood pressure. When I don't drink, these things improve.

My family tells me I am a nicer guy when I don't drink. Although I am not the kind of guy who drinks and goes crazy, I am more apt to say what I feel without regard to other's feelings if I am fortified.

The funny thing is I actually don't like the taste of Scotch and yet when I drink it, I drink it neat. I think I am subconsciously trying to make it taste so bad that I won't want another....and yet....I have one or six more.

So far not drinking this week has been fine. No DT's or withdrawal feelings of any kind. I only occasionally think about having a drink, but I have made up my mind not to do that. In the past, I have proven to have a lot of willpower. For example, I quit smoking when I was 29 years old after smoking around 3 packs of cigarettes a day for 11 years. I simply made up my mind one day to stop smoking, and I did; as simple as that. I have not had so much as a puff since that day. Compared to the withdrawal from nicotine, not drinking alcohol is a cake walk.

Prime, I'm not giving you advice but talking about myself. When I had to give something up that was unhealthy for mind and body I found the best way for me  to stop at once instead of the often suggested taper. The worse pain is the first few weeks. If you can make it a month then you know you can do it. Even after a year you will always want to have it again but with each month you'll be stronger in knowing you can resist. If your family is saying your a nicer person sober then really listen to what they are telling you.

Too much alcohol is bad for your heart. It's bad for bodybuilding in that it adds fat both viscerally and subcutaneously. It eventually gives you a fatty liver that doesn't function optimally that can wreck havoc on your health or at the least just makes your body function less than it can. I've heard it can take up to a 6 months for your liver to heal itself. Excess alcohol also aromatizes  your natural testosterone into estrogen.

Personally I drink about 3 times a week. I binge and I know it effects my bodybuilding. I have noticed it kills my endurance in cardio. There is no such thing as having an good run after drinking the night before. I really believe I would be ripped with the amount of working out I do if it wasn't for alcohol.  

I wish you the best and remember the first few weeks are the hardest. It gets better.
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« Reply #5756 on: September 20, 2014, 04:57:24 AM »

If i drink too much Beer i feel it for a couple of Days after it. You are Dehydrated,tired and not motivated. Your normal training weights feel heavier than usual. I know the old saying sweat out the Booze the Day after.. better to rest a Day, eat well and then train after 2 Days.
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« Reply #5757 on: September 20, 2014, 03:39:16 PM »

At least you are honest.. my step Brother was an Alcoholic, he drunk neat Black Heart Rum every day. I remember every time he had leave from the Merchant Navy he would come back Drunk. was a very nice guy and was really like my real Brother. He lost good jobs because of his drinking, collapsed one day and was told stop or you are Dead in 6 Months. He then stopped the Rum and drunk Beer, then joined the AA Group with another ex Navy Guy he knew. He stopped drinking. Some of the stories he told me of his exploits in the Navy were funny... Grin He burned the candle at both ends... he lived another 20 years after he stopped drinking.

I don't know if I can say that I have stopped drinking altogether yet. The only time I have a problem with drinking is, like I said, when I buy scotch to drink at home. When we go to friends for dinner, I'll have a glass or two of wine, if offered, and I don't feel the need to get snookered. Although I have not had any alcohol for a week now, I am only committing myself to not buying a bottle of alcohol at the liquor store to drink at home for now.

There is some German wine in the cupboard, which I brought back from Germany and which I received as birthday gifts while there. I have not opened it because I want to be sure I can go without any alcohol for a period of time without slipping back into old ways. Like most folks, I am a creature of habit. In order to make a change, I have to make a conscious effort to do so. It doesn't just happened like magic. My only "trigger" is habit, as far as I know.

Unlike your brother, I have no amazing stories to tell of wild times. I am painfully logical and practical about everything I do. Even when I was young and did what I thought were some wild things, I calculated the risk involved verses the thrill before I did them. Probably the craziest thing I have ever done is get naked in public and even that was calculated because it was during Mardi Gras and the bar I was at allowed nudity. Incidentally, I wasn't drunk or high at the time. I have always been pretty uninhibited. I don't need alcohol or drugs to help me lose my inhibitions. This probably explains why I don't ever "act drunk".

Right now, I am thinking my previous alcohol consumption was contributing to the nephropathy in my right foot. Most of the feeling of numbness is gone. I am walking with a much more normal gait and as a result, my knee is feeling better too. Wouldn't it be hilarious if I was causing this leg problem myself? I am pretty excited to think I might have fixed this niggling problem I've suffered for the past year. I haven't said anything to my family yet because I want to be sure it is actually better and not just some fluke.

Here I am a seventy year old man and I am still learning things about myself. One would think by the time they've lived seven decades they'd have everything all worked out. Apparently that's not the case, at least not with me.    

 
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« Reply #5758 on: September 20, 2014, 03:58:15 PM »

Prime, I'm not giving you advice but talking about myself. When I had to give something up that was unhealthy for mind and body I found the best way for me  to stop at once instead of the often suggested taper. The worse pain is the first few weeks. If you can make it a month then you know you can do it. Even after a year you will always want to have it again but with each month you'll be stronger in knowing you can resist. If your family is saying your a nicer person sober then really listen to what they are telling you.

Too much alcohol is bad for your heart. It's bad for bodybuilding in that it adds fat both viscerally and subcutaneously. It eventually gives you a fatty liver that doesn't function optimally that can wreck havoc on your health or at the least just makes your body function less than it can. I've heard it can take up to a 6 months for your liver to heal itself. Excess alcohol also aromatizes  your natural testosterone into estrogen.

Personally I drink about 3 times a week. I binge and I know it effects my bodybuilding. I have noticed it kills my endurance in cardio. There is no such thing as having an good run after drinking the night before. I really believe I would be ripped with the amount of working out I do if it wasn't for alcohol.  

I wish you the best and remember the first few weeks are the hardest. It gets better.

Although you aren't offering advice, I am open to suggestions. As of now I have not had any alcohol in a week, so I am not tapering off. I choose not to drink anything for now. Presently, I have no cravings, but I know the bad habits I formed are still fresh in my mind. It does take time to make a full break from any habitual behavior we have. So far, so good. Actually, not drinking does seem hard to do at all.

I am lucky because despite the fact that some of the meds I take are hard on one's liver, my liver tests always come back normal. If drinking has affected my testosterone negatively, then I am anxious to experience if that changes over the next few months. I am not scheduled for labs to check testosterone for six months since I just visited my urologist last week. My most recent labs (where I abstained from testosterone injections two weeks prior) resulted in my total testosterone being at 475, which isn't bad for an old dude. I believe when I am injecting regularly it is up around 1,000.

About a month ago, I visited a cardiologist because I was having episodes of A-fib. I explained to him that I was drinking too much and said I would stop. He indicated that if I did, it would probably result improving this condition. A-fib can cause a stroke, which is a pretty scary thought. I have not had any episodes of A-fib since last Tuesday when my pulse was at 123 beats per minute at rest.

I am not too worried about being fat. I weight 185.5 lbs. this morning. That is a half pound more than I weight at 18 years of age, when I met my wife. Of course I was about 2" taller back then. Unless I start adding a bunch of muscle, I am thinking I could get down as far as 175 lbs. and still look fit but not too thin. I really like how being thinner makes me feel. All those years I spent trying to get big and now here I am trying to get lean....it is crazy! My secret is simply eating smaller portions....no special diets, calorie counting or cutting out foods I like. I think I am lucky in that I have a metabolism that responds well to this approach.
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« Reply #5759 on: September 20, 2014, 04:01:24 PM »

If i drink too much Beer i feel it for a couple of Days after it. You are Dehydrated,tired and not motivated. Your normal training weights feel heavier than usual. I know the old saying sweat out the Booze the Day after.. better to rest a Day, eat well and then train after 2 Days.

When I was a kid, I snuck a can of beer into my room and hid it. Several days later, I decided to open the can and taste the beer. It tasted awful to me. Since that experience, I have never really acquired a taste for beer. I'll drink a beer or two if that's what is offered, but I prefer wine. German beer is better tasting to me than the beer we have here in the U.S.
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« Reply #5760 on: September 21, 2014, 06:42:05 AM »

NJFLEX, can you give me some hints on how not to get ripped off when I bring my car to the dealer for an oil change? Last time he said we will rotate the tires for you too. My regular non dealer mechanic throws that in for free. Between the oil change and the rotation the bill was nearly $100 bucks.

The dealer service liaison or what ever his title is always is trying to sell me work for his commission but I never know if he's trying to sucker me.  I have had air filters almost pristine after  60K miles in my prior cars and he's always telling me mine is dirty after 25K miles when I pulled it myself prior and it looked completely white. They charge almost $50 bucks to put a $15 dollar filter in so I know they are looking for a sucker.

  Another thing that annoys me is that he has no clue who I am but one look at the notes that he keeps in his computer he acts like he knows me. The bastard kept notes on where my kids went to college. It's always the same routine. He asks for my name then brings me up in the computer. He reads a little then puts on we been best friends for ever act. I want to beat him in front of this coworkers. 

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« Reply #5761 on: September 21, 2014, 11:04:33 AM »

NJFLEX, can you give me some hints on how not to get ripped off when I bring my car to the dealer for an oil change? Last time he said we will rotate the tires for you too. My regular non dealer mechanic throws that in for free. Between the oil change and the rotation the bill was nearly $100 bucks.

The dealer service liaison or what ever his title is always is trying to sell me work for his commission but I never know if he's trying to sucker me.  I have had air filters almost pristine after  60K miles in my prior cars and he's always telling me mine is dirty after 25K miles when I pulled it myself prior and it looked completely white. They charge almost $50 bucks to put a $15 dollar filter in so I know they are looking for a sucker.

  Another thing that annoys me is that he has no clue who I am but one look at the notes that he keeps in his computer he acts like he knows me. The bastard kept notes on where my kids went to college. It's always the same routine. He asks for my name then brings me up in the computer. He reads a little then puts on we been best friends for ever act. I want to beat him in front of this coworkers. 


to be honest i work with someone with same character'it bothers me'friend in buisness as long as big $$$involved,,,i writer yes need bonus/commission to make a good living but other variables make a good writer,,i have area rep telling guys who run advertising in auto how thorough and well versed writer i am...i tell you what makes me good ,my customers are shocked even meeting me once and 2nd time they come in i greet them by name without even going into computer,i can tell them last repair i did like'did we fix that radio issue and is still good?'there like u have some memory,,i leave no notes in computer,i can tell them either there name or full name,what they drive and if i see them in new car i will remeber there last vehicle ,there like man ur sharp..i had a customer survey me with'steve is a great person and well versed in customer care,our other vehicle serviced at another dealer can't hold a candle to this guys customer service...i touch up people scratches if they have touch up paint,top off fluids if they just show up concerened with a warning light..

now it is your right to ask if u can see a filter or a nail in tire or wear on tires ,,i do it all the time or have it as reccomendation..ask for discount or go online and print up there coupons....100 dollars is decent i get a basic oil change 69.95  and filter seperate cabin/and or air 169.95 for service...
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« Reply #5762 on: September 21, 2014, 02:23:17 PM »

NJFLEX, can you give me some hints on how not to get ripped off when I bring my car to the dealer for an oil change? Last time he said we will rotate the tires for you too. My regular non dealer mechanic throws that in for free. Between the oil change and the rotation the bill was nearly $100 bucks.

The dealer service liaison or what ever his title is always is trying to sell me work for his commission but I never know if he's trying to sucker me.  I have had air filters almost pristine after  60K miles in my prior cars and he's always telling me mine is dirty after 25K miles when I pulled it myself prior and it looked completely white. They charge almost $50 bucks to put a $15 dollar filter in so I know they are looking for a sucker.

  Another thing that annoys me is that he has no clue who I am but one look at the notes that he keeps in his computer he acts like he knows me. The bastard kept notes on where my kids went to college. It's always the same routine. He asks for my name then brings me up in the computer. He reads a little then puts on we been best friends for ever act. I want to beat him in front of this coworkers. 



I bought my last set of Michelin tires from American Tire Company. They rotate them for free. I used to buy tires from Les Schwab, they also rotate tires for free. I rotate oil changes between Oil Can Henry's and my mechanic. They both cost about $40. without any extra service. If I think I need extra service, I'd prefer my mechanic whom I have know for over 20 years to do it. Rarely, have I had my car serviced at a dealership. Unless something goes wrong that is covered by warranty, I avoid going to the dealer.

It is great when you get good customer service. It is even better when the person offering it has a excellent memory, like Njflex. Not everyone does. I can barely remember my friend's names. At least the service person where you take your vehicle, makes a effort to engage you. Some people don't even bother doing this.
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« Reply #5763 on: September 21, 2014, 07:03:58 PM »

to be honest i work with someone with same character'it bothers me'friend in buisness as long as big $$$involved,,,i writer yes need bonus/commission to make a good living but other variables make a good writer,,i have area rep telling guys who run advertising in auto how thorough and well versed writer i am...i tell you what makes me good ,my customers are shocked even meeting me once and 2nd time they come in i greet them by name without even going into computer,i can tell them last repair i did like'did we fix that radio issue and is still good?'there like u have some memory,,i leave no notes in computer,i can tell them either there name or full name,what they drive and if i see them in new car i will remeber there last vehicle ,there like man ur sharp..i had a customer survey me with'steve is a great person and well versed in customer care,our other vehicle serviced at another dealer can't hold a candle to this guys customer service...i touch up people scratches if they have touch up paint,top off fluids if they just show up concerened with a warning light..

now it is your right to ask if u can see a filter or a nail in tire or wear on tires ,,i do it all the time or have it as reccomendation..ask for discount or go online and print up there coupons....100 dollars is decent i get a basic oil change 69.95  and filter seperate cabin/and or air 169.95 for service...

An oil change with synthetic oil shouldn't cost over $60. A quality air filter can be found for under $20 bucks without much effort. I guess I'm done with expensive dealer service. I will use my local mechanic or do it myself. If you ask to see a filter how do you know it's yours? Regarding knowing your customers you are really good if you see them every 6 to 8 weeks and remember stuff about them. Most would look at the appointment calender and check the info first in the computer. I have two fairly new cars that I own. One a Toyota and the other a Nissan. The Toyota dealer always tries to sell me on stuff for his commission with a big acting job about why it's necessary. I  normally do my own maintenance but I guess I'm getting soft in my older years. The Nissan dealer unlike Toyota requires no appointments for oil changes and they are quick. They might do a soft sell for commissioned extras but nothing like Toyota.
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« Reply #5764 on: September 21, 2014, 07:11:35 PM »

legs ..heavy mid to lw reps..

hack squat 2 plates per side warmed x15..3/4/5/6..10/10/10/8
leg press 5 plates/6/7/...12/10/8
lunges 45 lb plate ea hand stairs up/down/up/down..
leg extensions..220/235/250 set 12

hams
lying leg curls 140/155/165..10/10/9
sldl 185/225/225..hurting here  Grin

cales
leg press x3 with standing calf raises x3
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« Reply #5765 on: September 21, 2014, 07:50:22 PM »

I completely stopped all supplements for about a year or so. I just got a big jug of whey isolate from Costco and I'm thinking about jumping back on the supplement wagon again.

I just really wonder if protein supplements are necessary. I remember Clarence Bass was pretty convincing back in the day with research to back him up that high protein isn't necessary for a weight trainer. He seemed to change positions slightly when he started selling protein if my memory serves me.

Do you guys take protein supplements? I made my best gains when I was taking whey protein and creatine. I don't know how much they helped. Would I have made the same gains without them? I always felt the supplement that made a difference was creatine but my kidney tests always came back bad and gotten better when I was off it. Some bro science guys claims using creatine will throw off kidney tests because of it's by products but I wonder.

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« Reply #5766 on: September 21, 2014, 08:00:08 PM »

I completely stopped all supplements for about a year or so. I just got a big jug of whey isolate from Costco and I'm thinking about jumping back on the supplement wagon again.

I just really wonder if protein supplements are necessary. I remember Clarence Bass was pretty convincing back in the day with research to back him up that high protein isn't necessary for a weight trainer. He seemed to change positions slightly when he started selling protein if my memory serves me.

Do you guys take protein supplements? I made my best gains when I was taking whey protein and creatine. I don't know how much they helped. Would I have made the same gains without them? I always felt the supplement that made a difference was creatine but my kidney tests always came back bad and gotten better when I was off it. Some bro science guys claims using creatine will throw off kidney tests because of it's by products but I wonder.


i make whey pudding,,put it in oatmeal/cereal/greek yogurt ,,so yes around my meals i use it...multi/and i use a preworkout tablet agmatine increases vascularity/pump better than n.o/arginine...
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« Reply #5767 on: Today at 06:56:59 AM »

Chest/Abs/cardio..

flat DB press 3 sets
Flat flys 3 sets
Incline BB press 3 sets
Incline flys 3 sets
push up Bar push ups 2 xmax

Abs: Hanging knee raises 3x20-30 (elbows supported vertical bench)
Cardio: bike 30 mins Interval programme.
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« Reply #5768 on: Today at 10:47:33 AM »

Chest/Abs/cardio..

flat DB press 3 sets
Flat flys 3 sets
Incline BB press 3 sets
Incline flys 3 sets
push up Bar push ups 2 xmax

Abs: Hanging knee raises 3x20-30 (elbows supported vertical bench)
Cardio: bike 30 mins Interval programme.
i'm goinf to do/try classic decline bench,yrs and yrs Donny since I did them,dbells yes...
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« Reply #5769 on: Today at 10:50:58 AM »

I completely stopped all supplements for about a year or so. I just got a big jug of whey isolate from Costco and I'm thinking about jumping back on the supplement wagon again.

I just really wonder if protein supplements are necessary. I remember Clarence Bass was pretty convincing back in the day with research to back him up that high protein isn't necessary for a weight trainer. He seemed to change positions slightly when he started selling protein if my memory serves me.

Do you guys take protein supplements? I made my best gains when I was taking whey protein and creatine. I don't know how much they helped. Would I have made the same gains without them? I always felt the supplement that made a difference was creatine but my kidney tests always came back bad and gotten better when I was off it. Some bro science guys claims using creatine will throw off kidney tests because of it's by products but I wonder.



I've added protein supplements to my diet when training in the past. Mainly it was because I wanted to eat five small meals a day and fixing actual food that often was too much of a bother. Currently, I am doing fine on a lot less protein. Is the theory that we need 1 gram of protein for each pound of weight scientifically proven to be right? I also have used creatine. It is hard to say if they supplements really work or we just imagine they do. There is a lot of power in believing.
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« Reply #5770 on: Today at 01:42:35 PM »

I can't find any credible research that indicates the often repeated one gram of protein per body weight. None at all. Show me the double blind nitrogen retention studies. Show me a real college that had a control group and some real numbers tested. There isn't any. I just wonder if using extra protein is a scam. I say that as I look at my new tub of whey isolate.  Roll Eyes

Today I did this for cardio on the treadmill.  I did 8 x 400 meters with a 200 meter fast walk for the rest interval. This is the progression.  Each represents one lap for the work sets. 7.5 MPH-8.0MPH-8.0MPH-8.6MPH-8.6MPH-9.0MPH-10.0 MPH.

Took a couple of hours off then did chest and biceps yates style. No warm ups listed. I went very close to complete exhaustion. I know if someone put a gun to my head I could have gotten more reps. I don't like using weight used because in bodybuilding it's meaningless. Some do shallow squats with 380lbs and another is doing more work doing full range with 250lbs.

Flat dumbbell bench 1 x 10 80lbs ( did them slow with a full range of motion)
Incline dumbbell bench 1 x 9
flat flies 1 x 12
Push ups 2 x max

ez bar curl 1 x 12
dumbbell alternate curls 1  x 10 (10 reps each hand)
Single arm pulley curl 1 x 15
concentration curl 1 x 12

forearm wrist curl 1x 26
reverse wrist curl 1 x 15

hanging leg raise 1 x max
feet up on bench weighted crunches1 x 50
machine pulley crunches 1 x 25

Ivanko grippers 2 x 20


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wild willie
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« Reply #5771 on: Today at 05:10:44 PM »

NO TRAINING TONIGHT......WATCHING THE JETS AND BEARS.......TOMORROW WILL BE BACK AND CALVES.




HOPE EVERYONE HAD A NICE WEEKEND!
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njflex
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« Reply #5772 on: Today at 06:41:53 PM »

chest ...

fdb press 60/70/80/85 till failure,,
decline press straight bar  felt good long time x3
flyes inc 40/45/50 with pullover bar superset
dips x3 x15 set 1 bodyweight set 2/3 added 25 lb plate
cable crossovers x3

tris
rope extensions x4
pushdowns x3
single arm rope extensions x3
close grip bench x2

abs
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