Log

[OMEGA]

good call on the Flys

I stopped too

there is a distinct point of "diminishing return" when it come to flys
same goes with Curls for Biceps

 

[Acela]

today was an "off" day so i just did light cardio

45 min of moderate intensity walking on the treadmill at a slight incline.

 

[Acela]

Todays workout was back/bis/rear delts
slept so-so (Patriots were on till 12am and i'm up by 5-5:30)
I wanted to compare my progress from my last "pull" workout because i felt like i made some good progress.

All of these are the weights for the 4th-drop set

Hammer Strength pull down
weight is Lbs. per side
90 x 8
drop
80 x 4

Hammer Strength Row (you told my that i would be using 3 plates on each side soon.....i did!). Weight is Lbs. per side
135 x 6
drop
100 x 5

DB Shrugs
80lb DB's x 12
drop
70 x 6

EZ curls
70lbs x 8
drop
50 x 5

I confess that i took 3 lipoflame and 5 Amp02's pre-workout. i felt jacked up, no doubt. I had been using nothing pre-workout for about 1 month. all in all this was a great workpiut.

i'm logging more of the lifts than we are supposed to, it keeps me focused
all #'s are 4th set-drop set

Hammer strength front pulldowns
weight is lbs per side
75 x 10
60 x 5.5

Hammer strength row
lbs per side
i got so focused on this set. i was actually very pleased with my progress in weight AND i didn't compromise form
115 x 8
90 x 7

Shrugs
you told me to ceiling this @ 80 lbs, so i really focused on holding each rep to a "1" count and my final rep of each set till failure
80 x 10
65 x 9

EZ curl
70lbs x 7
50 x 2.5

 

[Pat_McCrotch]

lookin good brotha!!!!

 

[Acela]

workout today was legs/abs
slept good, 7 hours
diet is on point

due to time constraints (jury duty today) i skipped my set of 15 for every exercise so i could accomodate my workout

leg press
lbs per side
145 x 8
drop set
100 x 5

smith squats
weight is lbs per side
70 x 8
drop set
60 x 3

seated calf
115 x 19
125 x 19
135 x 14

abs as perscribed as well as other set of calves.

i'm getting comments on my growth LOL and 90% of clothing doesn't fit anymore

 

[Acela]

today i am taking a day off but i must confess that i cheated on my diet last night.

me and the girl were celebrating her new condo purchase......1 scorpion bowl and 2 plates of thai food for dinner

sex after though....does that count as cardio?????

 

[OMEGA]

yes

 

[Acela]

yes

good to hear

 

[Acela]

workout today was chest,delts & tris
sleep- 7 hours straight
didn't eat quite enough during the day yersterday but back on track last night and so far today. I was actually a tad weaker with a couple of sets today which was a bit discouraging, but all-in-all still a good workout. took 3 lipolflames & 5 Amp02's B4 workout.

Hammer strength flat press
weight is Lbs per side
80 x 9
drop set
65 x 4

DB incline
75's x 7
drop set
60 x 2.5

cable flys (i went down in weight so my RC's didn't aggravated. tried to have better form and more reps)
35 x 10
drop set
30 x 9

Tri push down
150 x 7
drop set
120 x 5

Military press
weight is Lbs per side
50 x 7
drop set
40 x 5

 

[Acela]

workout today was back/bis and rear delts
slept for 10 decent hours
diet has been spotty all weekend

hammer strength pull down
weight is lbs per side
90 x 7
drop set
80 x 3

Hammer strength row
lbs per side
135 x 7
drop set
90 x 6

Shrug
80 x 6
drop set
70 x 3

curl
70lbs x 7
drop set
50 x 5

i've lost a few lbs so i need to focus on diet a bit more. i am dedicated to the training so once i get the meals down(food shopping after i type this) i will progress. i also painted at a condo for 6 hours yesterday so my lower back, quads and hammys were all tight