Log

[Acela]

agreed

please PM me your email; I have a refined article for you

just did mang

 

[Acela]

workout today was legs...i worked out @ a different gym so some of the equipment was different, but i still managed a crippling workout

Leg press (this was more of a horizontal motion as opposed to vertical
weight is lbs per side
160 x 5
drop set
135 x 5

Smith squats
w3ight is lbs per side
70 x 8
drop set
60 x 5

Seated calves (excellent burn w/ these sets...each rep was locked out @ the top for a "1" count)
100lbs x 22
115 x 18
125 x 17
125 x 14

also, performing hamstring curls and leg extensions for sets of 20 @ the end make it tough to walk straight. good stuff today. BTW, I just had a roommate move in and he is a manager at a Gold's gym locally so we just spent $200 on GOOD groceries. i am pumped. this guy eats and eats and eats and its usually clean. good incentive for me to remain on track

 

[Acela]

workout today was chest/delts
7 hours of good sleep

hammer strength press
weight is lbs per side
80 x 10
drop set
70 x 4

fly-low contraction
32.5 x 12
drop set
30 x 5

DB incline
65's x 10
drop set
55's x 4

fly-high contraction
30 x 14
drop set
27.5 x 5

smith MP
weight is lbs per side
35 x 12
drop set
30 x 3

we got hit w/ a lot of snow around this area so the gym was completely empty this morning. nice for a change.

 

[Acela]

todays workout was back/traps
slept straight through the night for 7 hours
diet has been spot on, the muscles feel fuller and my body weight is up to 193 lbs + -

i know the mirror is my scale.....but still

hammer strength pull down
weight is lbs per side
80 x 12
drop set
70 x 5

hammer strength row (these felt AWESOME)
weight is lbs per side
135 x 8
drop set
90 x 8

shrugs
80's x 15
drop set
70's x 7

bent over BB rows
115 x 15
120 x 13
120 x 13

everything else as perscribed. the bent over BB rows were a much welcomed addition to my training

 

[OMEGA]

You have gained 13 pounds of muscle

I love it and you

 

[Acela]

You have gained 13 pounds of muscle

I love it and you

i am happy as well

 

[Acela]

todays workout was ARMS
slept for 7 hours
diet has been spot on the last few days

tricep bar pressdown
140 x 12
drop set
110 x 8

BB curls
70 lbs x 10
drop set
55lbs x 4
(this is a nice improvement...super strict form also)

reverse curls
30lbs x 20
40lbs x 14
50lbs x 12

my Bi's have finally grown...i can see it and feel it. my usual gym T shirts are starting to look stupid tight on me

i'm gonna get my BF checked tomorrow (thats the plan anyway)...just to see where that is at.

 

[Acela]

was going to take today off but opted for 45 minutes of brisk treadmill walking

 

[OMEGA]

awsome on the Bis

eager for BF % let us know Ace

 

[Acela]

awsome on the Bis

eager for BF % let us know Ace

as of this morning....5'8", 192lbs @ 13.4% BF....it's an improvement but i'm still a bit disappointed. Anyone know how accurate this method is...you plug in height/weight and hold theis V shaped instrument (that you plugged ur stats into) straight out with both hands? whatever....once a year my gym brings in a company that "dunks" you...its $50 but i'll give it a try....like you said, let the mirror be the judge

todays workout was legs/abs
slept staright for 7 hours
I finally had a very solid workout. adding extensions, hamstring curls and SLDL makes for a marathon workout and i thionk my body has finally adjusted

leg press
weight is lbs per side
160 x 6
drop set
135 x 6

smith squats
weight is lbs per side
80 x 7
drop set
70 x 3

seated calves (these felt awesome today...nice increase in weight & reps and i had impeccable form)
110lbs x 23
120lbs x 18
130lbs x 17

all other exercises completed as perscribed. the abs portion was a bit rushed so did kinda like a half abs workout LOL...next time though