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Default 10-22-2013, 06:19 PM

Thanks for laying it all out guys, and I asked because I figured he would be someone to get inspiration from just by reading it ( the log )


"Rome wasn't built in a day, and neither was your body. Get outta your head about it and just show up!"-Tony Horton
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Default 10-22-2013, 06:54 PM

Quote:
Originally Posted by c0yled0tc0m View Post
Thanks for laying it all out guys, and I asked because I figured he would be someone to get inspiration from just by reading it ( the log )
Wow. thanks! If you want, PM me anytime. Also, if you want, if you have Facebook, PM me your page that way we could chat if you need any additional inspiration.


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Default 10-24-2013, 06:34 PM

Thursday: Back & Biceps (Warm-up: Dynamic Stretching)
4x15/20@ 55# (20) / 85# (20) / 100# (20) / 120# (15) Lat Pulls
3x15/20@ 135# (20) / 155# (20) / 175# (20 ) / 185# (20) Deadlift (light wt)
4x15/20@ 50# (20) / 60# (20) / 70# (20) / 80# (20) T-Bar Row
4x15/20@ 85# ( 20) / 100# (20) / 110# (20) / 120# (17) Wide Low Cable Row
3x15/20@ 70# (20) / 85# (20) / 100# (20) Close Grip Lat Pulls
6x15/20@ 15# (20) / 15# (20) / 20# (20) / 20# (20) / 25# (15) / 25# (15) Hammers

Deadlifts: the 3rd and 4th set were slow and had some mid-set resting due to poor endurance, cardio, and lumbar pain.

Wide Low Cable Row: Forearms (esp the right) had serious pump. Grip got weak from it.

Hammers: Forearm pump got worse and grip suffered.


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Default 10-25-2013, 03:15 PM

Friday: Traps & Shoulders (Warm-up: Dynamic Stretching)
4x15/20@ 175# (20) / 185# (20) / 195# (20) / 205# (20) BB Shrugs
4x15/20@ 15# (20) / 20# (20) / 25# (20) / 30# (15) DB Lat Raises *
4x15/20@ 10# (20) / 15# (20) / 20# (20) / 20# (20) DB Front Raises
4x15/20@ 50# (20) / 65# (20) / 80# (20) / 95# (20) Rev Pec Deck
3x15/20@ 85ish# (20) / 85ish# (17) / 85ish# (18) Smith Press

Shrugs: First 2 sets w/o straps, last 2 w/straps
Lat Raises: 3rd and 4th sets pace slowed.
Front Raises: 2nd, 3rd, 4th sets pace slowed
Rev Pec Deck: LOVE 'EM....felt like I was ripping shit apart.
Smith Press: Rough deal....felt heavier than I thought it would be. There was 20# on each end of the Smith bar.


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Default 10-25-2013, 05:21 PM

What's dynamic stretching?


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Default 10-25-2013, 07:29 PM

Dynamic stretching is stretching with movement. Static stretching is when you stretch by holding a certain position. Just like in P90X...the two different types of stretches Tony Horton does.

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Default 10-25-2013, 08:08 PM

Oh, he calls it ballistic stretching but I see what you mean. Do you do your stretch before you workout or after some warmup? I like to do a few mins of cardio before I hit the weights ever since I did his program. I feel like I get a better workout and better pump fro
It. I sent some pics to a few old friends today and they were all impressed with my progress. Made me feel good to get those compliments today, heading to do my workout now. I overslept this morning so my day is all screwy!


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Default 10-28-2013, 07:38 PM

Month 1 Week 3 (Max Effort Week)

Monday: Legs (Warm-up: 10 min bike ride)
4x10/12@ 245# (12) / 250# (12) / 255# (12) / 260# (12) BB Squats
4x10/12@ 200# (12) / 240# (12) / 250# (12) / 260# (12) HS Linear Hack
4x10/12@ 130# (12) / 140# (12) / 155# (12) / 160# (12) Leg Extensions
4x10/12@ 115# (12) / 125# (12) / 140# (12) / 145# (12) Leg Curls
2x50@ 145# (50) / 145# (50) Calf Raises (Smith Mach w/2 board)

*Squats: Form may not have been spot on or pretty. I think I hit depth on most of the reps. No good vantage point to set up my cellphone to record.

**Calf Raises: I had to take a few breaks (pauses) during each set as the calves would lock up to the point of pain from failure.


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Default 10-29-2013, 06:22 PM

Tuesday: Chest & Triceps (Warm-up: Weighted Delt stretches & 10 Pushups)
4x10/12@ 145# (12) / 150# (12) / 155# (SS-12) / 160# (SS-12) Bench Press
4x10/12@ 40# (12) / 45# (12) / 50# (12) / 55# (12) Incline DB Press
4x10/12@ 97# (12) / 112# (10) / 112# (5) / 112# (5) HS Machine Press
3x10/12@ 50# (12) / 60# (12) / 65# (12) Cable Fly
5x10/12@ 70# (12) / 75# (12) / 80# (12) / 85# (10) / 85# (9) Triceps Cable Push-downs

Bench Press: Sets 3 & 4 were done with the Sling Shot.

HS Machine Press: This was an EXACT repeat of last week. I am not very happy with this.

Overall: Most of the exercises showed improvement. During the Incline DB Press, I was not sure if I was getting any sort of pump or working of the chest/pec muscles. Only time will tell when I get on an elliptical Thursday morning.


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Default 10-30-2013, 02:14 PM

LOL..... Not wise to try and do burpees after chest and tricep day LOL


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Default 11-01-2013, 05:55 AM

Thursday: Back & Biceps (Warm-up: Weighted Ballistic Stretching & 10 Wide Decline Pushups)

4x10/12@ 120# (12) / 130# (12) / 140# (12) / 145# (12) Lat Pulls
4x10/12@ 235# (12) / 245# (12) / 255# (12) / 265# (12) Deadlift (heavy wt)
4x10/12@ 90ish# (12) / 95ish# (12) / 100ish# (12) / 105ish# (12) T-Bar Row
4x10/12@ 120# (12) / 130# (12) / 140# (12) / 150# (12) Wide Low Cable Row
3x10/12@ 120# (12) / 130# (12) / 140# (8) Close Grip Lat Pulls (used a V-Grip)
6x10/12@ 40# (12) / 40# (12) / 50# (10) / 50# (12) / 40# (12) / 40# (12) Drag Curls

Deadlift: I started to slow down mid way through the 2nd set.

Wide Cable Row: On the 3rd and 4th sets I may have been rocking back a bit more than I should be....possible cheat..

Drag Curl: On the 4th set I feel like I may hav cheated on the last 3 or so reps. Dropped back down to 40# for the 5th and 6th sets


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Default 11-01-2013, 09:40 AM

Keep it up


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Default 11-01-2013, 03:12 PM

Friday: Traps & Shoulders (Warm-up: Whoops! I did the first set of Shrugs then warmed up with Weighted Ballistic Stretching and Un-weighted Arm & Shoulder Rotations)

4x10/12@ 260# (12) / 265# (12) / 275# (12) / 285# (12) BB Shrugs
4x10/12@ 25# (12) / 30# (12) / 30# (12) / 35# (11) DB Lat Raises
4x10/12@ 20# (12) / 25# (12) / 25# (12-alt) / 30# (12-alt) DB Front Raises
4x10/12@ 115# (12) / 120# (12) / 125# (12) / 130# (12) Rev Pec Deck
3x10/12@ 105ish# (12) / 110ish# (12) / 115ish# (12) Smith Shoulder Press

BB Shrugs: All sets with staps

Front Raises: Sets 3 & 4 I did alternating raises in order to better concentrate on the movement at get a better work out of each lift.

Shoulder Press: Sets 2 & 3 were slow but hit all reps.

Overall: After the workout I did not feel very spent. I am not sure if it was due to me taking too long of a rest between sets. I feel that the shoulders and traps got worked but that I might have been able to go a few more rounds.


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Default 11-04-2013, 07:26 PM

Month 1 – Week 4 (Max Reps Week)

Monday Before Work: 30 minutes of Elliptical Cardio.

Monday: Legs (Warm-up: 10 min bike ride)
4x15/20@ 135# (20) / 155# (20) / 165# (20) / 175# (20) BB Squats
4x15/20@ 184# (20) / 194# (20) / 204# (20) / 214# (20) HS V-Squat Machine
4x15/20@ 125# (20) / 140# (20) / 140# (20) / 145# (20) Leg Extensions
4x15/20@ 110# (20) / 125# (20) / 130# (20) / 130# (20) Leg Curls
2x60@ 135ish# (60) / 135ish# (60) Calf Raises (Smith Mach w/2” board)

Squats: the 3rd and 4th sets were slow. Lumbar started to hurt. The 4th set was with a wider stance.

HS V-Squat: Slow as the Lumbar continued to have pain.

Leg Ext: The 4th set slowed at rep 15.

Leg Curl: The 2nd, 3rd, & 4th sets had issues. The adjustable back rest kept popping out of where I had it and would interrupt my set. The thighs had an awesome burn after each set.

Calf Raises: 1st set was done in with two mid set rests (20/R/20/R20). The 2nd set was done with one mid set rest (30/R/30).


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Default 11-05-2013, 08:23 PM

Tuesday: Chest & Triceps (Warm-up: Pushups)
4x15/20@ 115# (20) / 125# (20) / 135# (16) / 135# (14) Bench Press
4x15/20@ 30# (20) / 35# (19) / 35# (17) / 35# (15) Incline DB Press
***whoops I was suppose to do the HS Press before the Cable Fly. Not sure what I was thinking.***
3x15/20@ 40# (20) / 50# (20) / 50# (20) Cable Fly (High Position)
4x15/20@ 57# (15) / 57# (11) / 47# (13) / 27# (20) HS Machine Press

5x15/20@ 60# (20) / 50# (20) / 40# (20) / 40# (20) / 50# (20) / 60# (10) V-Bar Triceps Cable Push-downs

Bench: On the 2nd set I may have not gone all the way to the chest on the last few reps. No spotter to check form. Not sure what happened on sets 3 & 4....had no Umph left.

Incline Press" Same here....Umph gone.

Cable Fly: On sets 2 & 3 the last few reps I had to double punch to make the rep.

HS Machine Press: I think my tris were smoked. I was having major issues on each set.

Pushdowns: I decided to pyramid down and back up simply due to me having issues on the rest of the workout.

Overall: I think my arms got worked more....cause it was very hard to take my shirt off....arms were dead.


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Default 11-05-2013, 08:50 PM

My back is killing me some I guess from yesterday....?


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Default 11-06-2013, 08:37 AM

You seem to be having back issues regularly, u using a lifting belt? Might help you out, or try doing some supermans to strengthen the lower back. I do 5 sets for a 10 count whenever I train back, I have had lumbar pain in the past but since I started doing those it has gone away...food for thought?
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Default 11-06-2013, 09:17 AM

Quote:
Originally Posted by c0yled0tc0m View Post
You seem to be having back issues regularly, u using a lifting belt? Might help you out, or try doing some supermans to strengthen the lower back. I do 5 sets for a 10 count whenever I train back, I have had lumbar pain in the past but since I started doing those it has gone away...food for thought?
My back issues come and go. I was in the Army for 4 yrs and they are known for giving back issues to thier soldiers....as well as feet issues and hearing......

Someone's gotta Ground Pound for this Nation.

I have a belt but dont use it unless I go super heavy. Most (if not all) of my back pain is from poor form on the lifts.


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Certified Spinning Instructor
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Default 11-07-2013, 07:16 PM

Thursday: Back & Biceps (Warm-up: 10reps @ 10# of DB Bent Over Rear Delt Flys)
4x15/20@ 85# (20) / 100# (20) / 120# (20) / 125# (20) Lat Pulls
3x15/20@ 175# (20) / 185# (20) / 190# (20 ) / 200# (20) Deadlift (light wt)
4x15/20@ 70# (20) / 80# (20) / 85# (20) / 90# (20) T-Bar Row
4x15/20@ 110# ( 20) / 115# (20) / 120# (20) / 120# (20) Wide Low Cable Row
3x15/20@ 85# (20) / 100# (20) / 105# (20) Close Grip Lat Pulls
6x15/20@ 20# (20) / 20# (20) / 20# (20) / 20# (20) / 25# (20) / 25# (20) Hammers

Deadlifts: In the 1st set, bloodied my right shin (see photo). All the deads were speed deads.

Wide Low Cable Row: Same as last week....happened again: Forearms (esp the right) had serious pump. Grip got weak from it.

Hammers: Same as last week....happened again: Forearm pump got worse and grip suffered but I did better and got all my reps even if some were possibly a bit of a cheat rep.

Attached Images
File Type: jpg blood from deads.jpg (420.5 KB, 8 views)


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http://www.spinning.com/en/
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Default 11-11-2013, 10:39 AM

I am getting ready to hit the gym for Leg Day. Here is Friday's Log for Traps and Shoulders:


Friday: Traps & Shoulders (Warm-up: Ballistic Stretching)
4x15/20@ 205# (20) / 215# (20) / 225# (20) / 235# (20) BB Shrugs
4x15/20@ 25# (20) / 25# (20) / 25# (20) / 30# (13) DB Lat Raises *
4x15/20@ 20# (20) / 20# (20) / 20# (20) / 20# (20) DB Front Raises
4x15/20@ 80# (20) / 95# (20) / 95# (20) / 95# (20) Rev Pec Deck
3x15/20@ 85ish# (20) / 85ish# (20) / 85ish# (20) Smith Press

Shrugs: First All sets w/straps

Lat Raises: 2nd, 3rd and 4th sets pace slowed.

Front Raises: 2nd, 3rd, 4th sets pace slowed

Rev Pec Deck: I started to slow down after the 2nd set.

Smith Press: The first set was pretty smooth. However the 2nd and 3rd sets got rough near the end of the 20 reps.


-------------------------
Certified Spinning Instructor
by Mad Dogg Athletics, Inc.
http://www.spinning.com/en/
-------------------------
I hate those in the gym that try to bully others.
Stop showing off and get outta my way!!!
I am here to work.
-------------------------
Work It Harder, Make It Better,
Do It Faster, Makes Us Stronger.
More Than Ever Hour After,
Our Work Is Never Over.
-------------------------
Reply With Quote
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