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- Thread starter Acela
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Pat_McCrotch
New member
good job bro
Acela
New member
HaHa....i'm swamped @ work the last couple of days. i will update tonight, but i did the chest, shoulders and tri's yesterday (i will log #'s tonight) and did 45 min. of cardio today.
i naturally get up at 5:30am so i'd rather do something productive like watch sports center while walking on the treadmill.
if you are really against that, instead of a complete rest day, let me know
i naturally get up at 5:30am so i'd rather do something productive like watch sports center while walking on the treadmill.
if you are really against that, instead of a complete rest day, let me know
OMEGA said:
Acela
New member
OK, my update
Tuesday morning workout: chest/shoulders/tri's
DB incline
35's x 19
40's x 15
45 x 10
55 x 7
40 x 8
i was appalled at how weak i was at the higher rep sets (25 & 15).
Front Military press
lbs on each side
25 x 14
25 x 11
30 x 10
35 x 7
40 x 4
25 x 4
at this point i had done the hammer strength flat press, DB inclines & flys. i was fucking toast and i burned out my deltoids inadvertantly by having to use a different angled cable set for flys. bummed out again by the lack of endurance but its OK
Straight bar pressdowns
let me premise with this weight stack is different, it's not in lbs....
27.5 x 25
35 x 15
40 x 10
50 x 7
40 x 9
the other exercises were done "as perscribed". overall, it FELT like a satisfying. i had a crazy burning going on with my front delts and pecs. the weight will follow, i guess it might take a few more workouts.
diet has been good except for lunch that day. i ate a plate of american chop suey and a slice of pizza. other than that its been 100% clean the rest of tuesday and all of today (wednesday)
Wednesday workout:
15 minutes elliptical. good tension and got a decent sweat going
15 minutes treadmill. moderate incline at a 14 minute a mile clip
stretch for 5-10 minutes
hit the speed bag for 5 minutes
nothing special but got my day off to a good start. needed to clear my head from work BS
weights tomorrow, LEGS
Tuesday morning workout: chest/shoulders/tri's
DB incline
35's x 19
40's x 15
45 x 10
55 x 7
40 x 8
i was appalled at how weak i was at the higher rep sets (25 & 15).
Front Military press
lbs on each side
25 x 14
25 x 11
30 x 10
35 x 7
40 x 4
25 x 4
at this point i had done the hammer strength flat press, DB inclines & flys. i was fucking toast and i burned out my deltoids inadvertantly by having to use a different angled cable set for flys. bummed out again by the lack of endurance but its OK
Straight bar pressdowns
let me premise with this weight stack is different, it's not in lbs....
27.5 x 25
35 x 15
40 x 10
50 x 7
40 x 9
the other exercises were done "as perscribed". overall, it FELT like a satisfying. i had a crazy burning going on with my front delts and pecs. the weight will follow, i guess it might take a few more workouts.
diet has been good except for lunch that day. i ate a plate of american chop suey and a slice of pizza. other than that its been 100% clean the rest of tuesday and all of today (wednesday)
Wednesday workout:
15 minutes elliptical. good tension and got a decent sweat going
15 minutes treadmill. moderate incline at a 14 minute a mile clip
stretch for 5-10 minutes
hit the speed bag for 5 minutes
nothing special but got my day off to a good start. needed to clear my head from work BS
weights tomorrow, LEGS
Acela
New member
Thursday workout, Legs & Abs
sleep was about 7 hours
leg press
weight is # of lbs on each side of the sled
35lbs x 25
40lbs x 15
55lbs x 10 (the weight was easy at this # of reps)
85lbs x 7
60lbs x 7-failure
I feel like the legs are starting to adjust to this (it's my 3rd workout for legs) ...although i'm still a bit disappointed at my sets of 25 & 15. good pump though and my form IMO was practically flawless
the smith machine & power rack were being used so i had to improvise. there is a cable machine that i could comfortably:
1. lower the handles to the floor
2. use the fly attachments
3. grip them so my palms are facing up, elbows tucked to the side
4. perform a squat motion
i realize its not a perfect arrangement but it had to do
15 plates on each side x 25
22.5 plates x 15
32.5 plates x 10
47.5 plates x 7
40 plates x 8- failure
i honestly don't know how much weight is represented per plate
2nd set of seated calf raises
90 lbs x 20
105 lbs x 20
110 lbs x 20
115 lbs x 19
overall this was really good. just using the top half of the motion and holding each rep for a "1" count. great burn
everything else was done as perscribed. legs weren't as wobbly as before
sleep was about 7 hours
leg press
weight is # of lbs on each side of the sled
35lbs x 25
40lbs x 15
55lbs x 10 (the weight was easy at this # of reps)
85lbs x 7
60lbs x 7-failure
I feel like the legs are starting to adjust to this (it's my 3rd workout for legs) ...although i'm still a bit disappointed at my sets of 25 & 15. good pump though and my form IMO was practically flawless
the smith machine & power rack were being used so i had to improvise. there is a cable machine that i could comfortably:
1. lower the handles to the floor
2. use the fly attachments
3. grip them so my palms are facing up, elbows tucked to the side
4. perform a squat motion
i realize its not a perfect arrangement but it had to do
15 plates on each side x 25
22.5 plates x 15
32.5 plates x 10
47.5 plates x 7
40 plates x 8- failure
i honestly don't know how much weight is represented per plate
2nd set of seated calf raises
90 lbs x 20
105 lbs x 20
110 lbs x 20
115 lbs x 19
overall this was really good. just using the top half of the motion and holding each rep for a "1" count. great burn
everything else was done as perscribed. legs weren't as wobbly as before
Acela
New member
Saturday workout, back/rear delts/ bi's
sleep - 8 hours
diet in check except for 2 glasses of red wine @ night to get the girl frisky :>
Hammer strength front pulldown
weight is in LBS on each side
35 x 25
50 x 15
65 x 10
75 x 8
60 x 6-fail
FINALLY, some endurance while not compromising form. ROM was near perfect and excellent contraction
Hammer Strength single arm row
weight is in LBS each side
47.5 x 25
60 x 15
72.5 x 10
85 x 12 (really, really great set)
60 x 6
my problem last time i did this exercise was my rep speed. all under control now. my Amp02's must have kicked in because i practically doubled my reps (12 instead of 7). it felt GREAT
Shrugs done with DB's
50 x 25
60 x 15
70 x 10
75 x 9
60 x 6
good burn
EZ (cambered) curls
30 x 25
40 x 14 (at this point i hardly had any ROM)
50 x 12
i was so fried that i jumped right into reverse curls before my ROM was non-existant. also performed lateral raises as perscribed (used 7.5 DB's up to 20's)
this workout was awesome. i was so fried and tight that i couldn't shave in the lockerroom after. i couldn't hold my right hand up long enough without shaking!
sleep - 8 hours
diet in check except for 2 glasses of red wine @ night to get the girl frisky :>
Hammer strength front pulldown
weight is in LBS on each side
35 x 25
50 x 15
65 x 10
75 x 8
60 x 6-fail
FINALLY, some endurance while not compromising form. ROM was near perfect and excellent contraction
Hammer Strength single arm row
weight is in LBS each side
47.5 x 25
60 x 15
72.5 x 10
85 x 12 (really, really great set)
60 x 6
my problem last time i did this exercise was my rep speed. all under control now. my Amp02's must have kicked in because i practically doubled my reps (12 instead of 7). it felt GREAT
Shrugs done with DB's
50 x 25
60 x 15
70 x 10
75 x 9
60 x 6
good burn
EZ (cambered) curls
30 x 25
40 x 14 (at this point i hardly had any ROM)
50 x 12
i was so fried that i jumped right into reverse curls before my ROM was non-existant. also performed lateral raises as perscribed (used 7.5 DB's up to 20's)
this workout was awesome. i was so fried and tight that i couldn't shave in the lockerroom after. i couldn't hold my right hand up long enough without shaking!
Acela
New member
Workout - chest/tri's/front delts
slept for about 6 hours (my Patriots were kicking ass late-night)
DB incline
35 x 25
45 x 15
50 x 10
60 x 7
45 x 6 - failure
cable flys
this isn't in LBS, its # of weight plates
17.5 x 25
20 x 15
25 x 10
30 x 7
25 x 8 - failure
Front military press
weight is LBS per side
25 x 15 (still haven't managed to figure this out...i think doing this as my 4th exercise makes early fatigue inevitable)
30 x 12
35 x 9
37.5 x 5
25 x 4 - failure
i forgot to do my 6th set
tricep bar pushdown
90 x 25
100 x 15
110 x 10
115 x 7
90 x 12 - failure
other exercises completed. this workout was bit rushed, but it was still very satisfying. I weighed myself and my body weight is up to 188 Lbs. The endurance is coming and my gear is starting to kick in. good times, good times...
slept for about 6 hours (my Patriots were kicking ass late-night)
DB incline
35 x 25
45 x 15
50 x 10
60 x 7
45 x 6 - failure
cable flys
this isn't in LBS, its # of weight plates
17.5 x 25
20 x 15
25 x 10
30 x 7
25 x 8 - failure
Front military press
weight is LBS per side
25 x 15 (still haven't managed to figure this out...i think doing this as my 4th exercise makes early fatigue inevitable)
30 x 12
35 x 9
37.5 x 5
25 x 4 - failure
i forgot to do my 6th set
tricep bar pushdown
90 x 25
100 x 15
110 x 10
115 x 7
90 x 12 - failure
other exercises completed. this workout was bit rushed, but it was still very satisfying. I weighed myself and my body weight is up to 188 Lbs. The endurance is coming and my gear is starting to kick in. good times, good times...
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