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Default 06-05-2011, 07:32 PM

legs I love training legs this just lets me know mentally where I'm at....It sounds crazy but if I can get through my leg workouts everything else is cake.

Warm up Leg extensions, Leg curls, abductor machine, 2 sets each machine 20-40 reps

Working sets
Leg extension worked up then dropset
100lbs x12
120lbs x12
140lbs x12
160lbs x12
180lbs x12
200lbs x12
220lbs x12
200lbs x10
180lbs x10
160lbs x10
140lbs x10....monster pump legs were swole

Box step up
3 sets x12 per leg

Parallel box squats
3 sets x12

Leg press/Butt to heel 3/4 BB squats
10 45lb plates x50
135lbs Butt to heel 3/4 up squats x12
12 45lb plates x30
135lbs Butt to heel 3/4 up squats x12
14 45lb plates x20
135lbs Butt to heel 3/4 up squats x12
16 45lb plates x20
135lbs Butt to heel 3/4 up squats x12
18 45lb plates x20
135lbs Butt to heel 3/4 up squats x12

Leg curl seated
3 sets of 180lbs x12

Standing leg curls
3 sets of 100lbs x12

Lying leg curls
3 sets of 80lbs x12

Stiff leg dead lifts
4 sets of 135lbs x12

no calf work today tomorrow and Wed

Posing 15 minutes
20 min cardio

I had no concrete leg plan today I wanted to stress the lower quads a tad bit more today and I believe I did. Legs haven't looked so full and pumped like this in a while.

I was beat so cardio was cut short on the back end...I did get 20 min before the leg workout also. Came home and worked on the front yard cutting grass and mulching...I hate working in flower beds...not my thing but wifes broke legs got me doing a lot of that stuff,cooking,cleaning getting kids to school....I know stop crying you big baby.


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Default 06-05-2011, 08:06 PM

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legs I love training legs this just lets me know mentally where I'm at....It sounds crazy but if I can get through my leg workouts everything else is cake.
I feel like that about back days. Nothing beats the feeling of knowing you crushed it just cuz you wanted to.
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Default 06-05-2011, 09:20 PM

great job Bigmix!!!


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Default 06-05-2011, 10:16 PM

Good job Mix...


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Default 06-05-2011, 10:47 PM

laughing hysterically at Ricks signature!!!!!!!!!!!


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Default 06-06-2011, 08:21 AM

That is so true though Mek. I went in there saturday just so I could read the label on a couple of things and holy crap they cost double what you can buy stuff on this site for..that should be listed as stealing...I'm not sure how they stay in business...
Sorry Mix just had to throw that out there..


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Default 06-06-2011, 08:53 AM

Nice leg workout.


Quote:
Originally Posted by Bigmix View Post
legs I love training legs this just lets me know mentally where I'm at....It sounds crazy but if I can get through my leg workouts everything else is cake.

Warm up Leg extensions, Leg curls, abductor machine, 2 sets each machine 20-40 reps

Working sets
Leg extension worked up then dropset
100lbs x12
120lbs x12
140lbs x12
160lbs x12
180lbs x12
200lbs x12
220lbs x12
200lbs x10
180lbs x10
160lbs x10
140lbs x10....monster pump legs were swole

Box step up
3 sets x12 per leg

Parallel box squats
3 sets x12

Leg press/Butt to heel 3/4 BB squats
10 45lb plates x50
135lbs Butt to heel 3/4 up squats x12
12 45lb plates x30
135lbs Butt to heel 3/4 up squats x12
14 45lb plates x20
135lbs Butt to heel 3/4 up squats x12
16 45lb plates x20
135lbs Butt to heel 3/4 up squats x12
18 45lb plates x20
135lbs Butt to heel 3/4 up squats x12

Leg curl seated
3 sets of 180lbs x12

Standing leg curls
3 sets of 100lbs x12

Lying leg curls
3 sets of 80lbs x12

Stiff leg dead lifts
4 sets of 135lbs x12

no calf work today tomorrow and Wed

Posing 15 minutes
20 min cardio

I had no concrete leg plan today I wanted to stress the lower quads a tad bit more today and I believe I did. Legs haven't looked so full and pumped like this in a while.

I was beat so cardio was cut short on the back end...I did get 20 min before the leg workout also. Came home and worked on the front yard cutting grass and mulching...I hate working in flower beds...not my thing but wifes broke legs got me doing a lot of that stuff,cooking,cleaning getting kids to school....I know stop crying you big baby.


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Default 06-06-2011, 08:40 PM

Back and shoulders and I don't think it's really much different from the last couple of weeks.

15 min cardio start

Wide grip pull ups/strait arm pull downs
6 sets 8-12 reps
6 sets stratight arm pull downs between pull ups 120lbs x12

DB rows
120lbs x3 x12
100lbs x12
80lbs x12

Cable Wide grip pull downs
140lbs x12
160lbs x12
180lbs x12
200lbs x12

Machine wide grip pull downs (these hit the back differentfly than the cables)
160lbs x12
1800lbs x12
190lbs x12
220lbs x12

BB rows 135lbs under and overhand grips x4 x12


Light shoulders
DB side laterals
50lbs x12
40lbs x12
30lbs x12
20lbs x12
15lbs x12
DB side laterals
45lbs x12
35lbs x12
25lbs x12
15lbs x12

Cable shoulder press
40lbs x12
50lbs x12
60lbs x12
70lbs x12
80lbs x12
70lbs x8
60lbs x8
50lbs x8

Hammer strength shoulder press
2 45lb plates x2 x20

Single arm shoulder shrugs
60lbs x20
70lbs x20
80lbs x20
45lb plate x20

Rear laterals
20lbs x12
30lbs x12
40lbs x12
50lbs x12

20 mins of cardio I was beat from yesterday still maybe to much volume or just to much yard work on top of it.

I hope to feel better tomorrow still I felt great once I got going in the gym.


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Default 06-06-2011, 09:06 PM

Great job Mix..I always feel better too once I get started..Great Work


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Default 06-06-2011, 10:55 PM

Very nice bigmix!!!! Tear it up brother!!!


Oh and Mek, glad you liked my signature. Built it myself....haha!


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Default 06-07-2011, 05:12 PM

Arms today I had no real plan just have a little fun get the arms blown up.

20 min cardio

Machine preacher curls
2 sets 100lbs x20
Triceps push down
2 sets 100lbs x20

DB concentration curls (arm hanging no support)/Tricep push down
50lbs x20
Seated triceps push down Bodyweight x20
70lbs x12
Seated triceps push down Bodyweight x20
80lbs x12
Seated triceps push down Bodyweight x20
90lbs x12
Seated triceps push down Bodyweight x20
100lbs x8 (PR just never tried it till today)

After that I was all over the place my strength is just crazy even with the weight loss low cals my strength has been constant and in the last month just really great.

I want to say the heavy complexes may have helped with my strength as that's really the only change I made while doing this diet.

I bumped my carbs back up to 100+ a day and I'm gonna drop my cals down to about 15-1700 maybe lower some days...appetite is gone right now.

45 min cardio 15 min posing looking fuller and second day under 240lbs....

No Wimp Wed and I'm looking forward to moving some weight Heavy Complexes


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Default 06-08-2011, 02:33 PM

Wed start of the ol depletion workouts heavy did not go as plan nothing like feeling the middle of your back pop while dead lifting...I've got to find a middle ground or I want be doing any shows at this rate.

15 min treadmill
warm legs up leg extensions standing hamstring curls 2 sets x20

Complexes (done no rest between sets)
Dead lift 135lbs x20
DB bench 50lbs x20
Leg press 10 45lb plates

Dead lift 405lbs x7
Bench BB 315 x2
Leg press 16 45lb plates x6

Dead lift 455lbs x1
BB Bench 225lbs x12
Leg press 16 45lb plates x6

Dead lift 505lbs x0
BB bench 225lbs x6
leg press 16 45lb plates x6

Dead lifts 405lbs x1 Loud pop ( I was tired I knew better but I had to keep going just pig headed)
Bench BB 22lbs x6
leg press 16 45lb plates x6

Dead lift 135lb x20
BB bench 135lb x 20
leg press 10 45lb plates x20
135lbs

Disappointed as I had a plan mapped out and it centered around 4 complexes heavy but enough to get 6 reps for each exercise....the low cals had me feeling tired...but my strength has been around ...not a smart move listen to your body tired is tired.

Middle back strains aren't to bad for me I'm glad it wasn't my lower back again going to rest today and map out a plan and stick with it. No more of the heavy stuff till after the show.

Thanks to all who stop by and check out my horrible writing and log.


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Default 06-08-2011, 02:38 PM

Looks good mix...Glad your not injured...Take care of that body dude...


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Default 06-08-2011, 03:22 PM

Oh man! The "loud pop" doesn't sound good! But I guess you know if it's serious or not. I had a deadlift injury in my back that I thought a buddy of mine hit me in the back of the leg with something. Turned out he didn't. I felt weird the rest of the day and as the days progressed after that, it got bad!

I hope yours stays okay brother!!!


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Default 06-08-2011, 05:14 PM

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Oh man! The "loud pop" doesn't sound good! But I guess you know if it's serious or not. I had a deadlift injury in my back that I thought a buddy of mine hit me in the back of the leg with something. Turned out he didn't. I felt weird the rest of the day and as the days progressed after that, it got bad!

I hope yours stays okay brother!!!
Oh no I don't think it's to bad....my last loud pop was with squats back in the 90's I passed out after that pop......and yes it got worse as the day went on. I don't think this is to bad we'll see tomorrow....Thanks for stopping through Rick B.

I hope to read some of you guys details on your workouts always looking to learn something from everybody.


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Default 06-11-2011, 04:14 PM

Airforce gym today in and out didn't go heavy but I notice that my vascularity through my chest was way up seems to be anytime I'm in that gym. The lighting is better maybe it's always there I just don't see it in my gym. Pre-workout hit I saw no added improvement in pump...been able to get a pump regardless. Looked full and big but I always do after a big carb up...enough of that.


Warm up cable crossover 2 x50x20


Chest DB bench
60lbs x20
70lbs x12
80lbs x12
90lbs x12
60lbs x4 x8-12

Incline hammer strength machine
4 45lb plates x4 x12

Decline hammer strength machine
4 45lb plates x4 x12

Weighted dip machine
4 45lb plates 4 x12

done did some pec flyes between all sets just to keep moving. Pre-workout carbs didn't feel any different for me as this is my workout day after my carb up. I like the FTP my energy level has been on point since I've started it. My gym time usually runs about 2 hours

1. Since Nov I have used FTP (Fasted Training) no issues I don't believe I look stringy and skinny.

2. Strength and endurance has been constant and has improved since I've started. Keto\FTP (more carb manipulation than Keto) in my opinion.

3.This has been the best way for me to loose fat so I will continue to train and eat this way.

The one constant in all of this has been AP...this has to be the most versatile sup I've taken....I'm quite sure there may be other glucose disposal sups and products but this one is hard to beat.


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Default 06-13-2011, 05:27 PM

I had no energy today...this infection is working the body I couldn't even do my pull ups joints just hurt. I slowed down and got in some straight arm pull downs first then back to pull ups.

Back
Straight arm pull downs warm up
60lbs x20
80lbs x20
100lbs x20
120lb x12 x3

Wide grip pull ups
4 x 12

Db rows
70lbs x20
80lbs x20
100lbs x12
120lbs x12

Wide grip lat pull downs
120lbs x12
140lbs x12
160lbs x12
180lbs x12
120lbs x12

Wide grip pull down machine(hits back a little different)
180lbs x3 x12 (hold at the bottom with these)

seated back rows
180lbs x3 x12

Shoulders
side laterals /press
20lbs x20/press x20
25lbs x20/press x20
30lbs x20/press x20
35lbs x12/press x12
40lbs x12/press x12
45lbs x8/press x8
50lbs x8/press x8

Single arm shoulder shrug
45lb plate x4 x20

cable press
80lbs x4 x 12

Wiped out no cardio today instead opted for the deep tissue massage. My back,neck, traps and shoulders were so knoted up. I think she hit every one of them felt much better after.

Back to cardio tomorrow light arms not trying to tax CNS while I have this infection....If you use the Oregano oil make sure it's the Wild oregano P73. I made the mistake of getting the GNC version and it's just not as strong..... Got the p73 today.


I am starting to feel better now


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Default 06-14-2011, 10:15 AM

Wassup BigMixer, hope you get better soon bro! Schedule a day off if you have to...


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Default 06-14-2011, 10:19 AM

Dang bro! Hope you get better soon! Way to keep at it and smart not to over-tax your cns!


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Default 06-24-2011, 05:27 PM

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Dang bro! Hope you get better soon! Way to keep at it and smart not to over-tax your cns!
yep RickB I took it easy


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