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Default 05-31-2011, 12:12 PM

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Arms today and I was all over the place I did have a plan until I got to the gym and my workout partner decided he was going to Alabama to see his new girlfriend....I guess success has to be balanced he couldn't give me 45 min before he left???? This is why i prefer to train alone if I fail it will be because of me not anyone else.

15 min cardio

Body drag curls
DB curls
Machine preacher curls
Tricep extension
bench dips
close grip cable push down
overhead extensions

This is what i did weights and numbers I don't have a little frustrated today practiced posing then back on the treadmill for 45 min.
How's your weight?


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Default 05-31-2011, 06:06 PM

Sorry to hear about the partner troubles Bigmix. I's real important to have a quality partner with the same goals and on preferably the same level as you. The sprit of competition and that push really bringing training to a high level.

Good to make the best of what's delt to you anyway bigm! Keep hacking out them workouts
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Default 05-31-2011, 06:37 PM

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How's your weight?
I'm at 240lbs weight has been stuck there...Looking leaner and tighter every week more detail but the weight is hanging around at 240lbs this week I can get some evening cardio in also....looking to be at 238-237 by Fri.


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Default 05-31-2011, 06:39 PM

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Sorry to hear about the partner troubles Bigmix. I's real important to have a quality partner with the same goals and on preferably the same level as you. The sprit of competition and that push really bringing training to a high level.

Good to make the best of what's delt to you anyway bigm! Keep hacking out them workouts
yeah I've had one great training partner and he is my best friend from the air force he live in MD and I live in Va.....I would pay money to train with him again. Yep you must be like minded.


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Default 06-01-2011, 07:51 AM

Keep dialing in bro. When i get stuck i dial in with some HIIT cardio.

5 min warm-up
10 min HIIT (45 sec low intensity, 15 sec high intensity)
20 min steady state cardio

I usually see the result on the scale days later.


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Default 06-01-2011, 02:04 PM

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Keep dialing in bro. When i get stuck i dial in with some HIIT cardio.

5 min warm-up
10 min HIIT (45 sec low intensity, 15 sec high intensity)
20 min steady state cardio

I usually see the result on the scale days later.
I'm afraid to do HIIT I hurt my knee last time so incline walking is it for now..but I guess the idea would be to bump up the intensity thanks E.


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Default 06-01-2011, 02:09 PM

It felt great today moving that weight just feels good. I had 2 fails at 495 but I wanted to push my self I will get it diet or no diet.

dead lift 135lbs deads x25
50lb DB bench press x20
8 45lb plates x25

dead lift 225lbs x12
70lbs DB bench press x12
leg press 10 45lb plates x20

395lbs x16
100lbs x 16
leg press 18 45lb plates x20

Dead lift 495lbs x0 (funny I use the rack to start it went down fine just didn't come back up lol.) x2

After that I just went to the circuit format but heavy
Wide grip pull up x2 x12
straight arm pull down x2 x12
Machine chest press x 2 x12
cable cross over x2 x12
Side laterals x2 x12
shoulder press x2 x12
shoulder shrugs x2 x12
bicep curls x2 x12
triceps extension x2 x12

I attempted these all heavier this time around my recovery is great right now so taking advantage of it.

15 min cardio to start before workout (leg extension Hip adductor leg curls 2 sets of each to warm up the legs and knee's)
45 min cardio after the workout

Another session later this evening.


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Default 06-01-2011, 02:24 PM

Awesom mix, Great work for sure...


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Default 06-01-2011, 03:07 PM

Good work putting in there. I like the way you are keeping the reps higher. I really have become a fan of that for us bigger guys. keeps my heart rate up and I feel like I'm getting a good pump. But we are still putting up the weight though.


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Default 06-01-2011, 03:17 PM

Nice work and BigMix....with your size any time you complete a rep you are doing way more than any of us who aren't as vertically blessed! Tall people reps travel further.

Good job brother!


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Default 06-02-2011, 07:12 AM

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Awesom mix, Great work for sure...
thanks


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Default 06-02-2011, 07:15 AM

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Originally Posted by RoaringMad Mac View Post
Good work putting in there. I like the way you are keeping the reps higher. I really have become a fan of that for us bigger guys. keeps my heart rate up and I feel like I'm getting a good pump. But we are still putting up the weight though.
Totally agree with you 6-8 reps are great 12-20 reps for me is my sweet spot like you said us bigger guys need that keeps the heart rate up and the best pumps...while keeping the weights medium-heavy to heavy I love it.


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Default 06-02-2011, 07:17 AM

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Nice work and BigMix....with your size any time you complete a rep you are doing way more than any of us who aren't as vertically blessed! Tall people reps travel further.

Good job brother!
Thanks RickB I often think about that it gets frustrating especially with dead lifts I finally have a good stance that keeps my back flat through the movement...now i have to work on moving some heavier weight.


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Default Today - 06-02-2011, 07:21 AM

Real quick today breaking it up into to sessions

All body circuit 40 reps per exercise
posing
15 min cardio

Hope to be back in this evening and get a good cardio session in with may do another round of circuit before also. After seeing Meks pics yesterday I need to step my game up....thanks Mek you just motivated me.


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Default 06-02-2011, 08:51 AM

lol, thanks BigMixer! Happy to help, if you only knew how much your logs have helped me!

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12-20 reps for me is my sweet spot.
I've found this to be the same for me!


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Default 06-03-2011, 02:34 PM

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lol, thanks BigMixer! Happy to help, if you only knew how much your logs have helped me!



I've found this to be the same for me!
I knew I wasn't the only one lol.


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Default 06-03-2011, 02:47 PM

Cardio depletion day 3 really simple all body circuit.
15 min cardio
all body circuit
50 min cardio
15 min posing

Big carb up today i may add another day in during the week maybe that'll bump or boost my metabolism.

Sat back to the heavy weights.

Carb meal homemade fried rice???? it's not to bad

EVCO diced red onion cook add frozen rice...white since it's my carb up some times I use brown rice actually all the time. A bag of rice with peas carrots corn put in the pan scoop out the middle add four eggs scramble then mix it all up add soy sauce (great for carb up salt draws water into muscle no spillover) to taste.

What's great is you know what your putting in your rice amd body I like the coconut oil it has a fresher nice taste over olive oil in my opinion either can be used.

This carb up day I need to go big again 800-1400 grams total simple and complex carbs. The last big carb up I had like this really boosted my metabolism.


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Default 06-03-2011, 02:52 PM

Looks and sounds good to me brother


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Default 06-04-2011, 11:49 AM

Chest today heavy I tried with a banged up shoulder (right shoulder) I went as heavy as I could with the 3/4 press deep stretch...I stopped at 110lb DB's all reps slow and controlled no more of that bouncing crap if I can't push 3/4 up and stop then the weight is to heavy if I can't come out of the hole on the deepest part of the lift then the weight is to heavy....Today

20 min cardio

FST-7 front end I love pre-exhaust warms up the area being worked and I don't have to go to crazy heavy after.

FST-7 7 sets 15 seconds rest 10-12 reps cable crossovers 120lbs

DB bench
70lbs x20
80lbs x12
90lbs x12
100lbs x12
110lbs x6
80lbs x12
70lbs x14
60lbs x15
50lbs x16

Machine chest press
Seat all the way down upper chest move
250lbs x12
230lbs x12
210lbs x12
200lbs x12
180lbs x12
Raise seat up
180lbs x12
200lbs x12
220lbs x8
230lbs x6
250lbs x4

Dips body weight
x3 x12 reps

Light shoulders
side laterals/press
20lbs side laterals x20
20lbs press x20
30lbs side laterals x14
30lbs press x14
40lbs side laterals x12
40lbs press x12
50lbs side laterals x8
50lbs press x8

Practice posing 20 min
back on the tread mill 20 min

and that was it for today....If I could stay pumped and full like I did today I would the big refeed/carb up is great the workouts after are even better. Looking for a big boost for the metabolism...two cardio's sessions today....legs on tap for tomorrow


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Default 06-04-2011, 02:17 PM

Great job BigMix!!! I like the "no bounce" policy!!! Wow I see some stuff in the gym that looks like it should crack some ribs...LOL! All I can think is "why????". haha!


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