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  • 7-1-2010 AM legz

    AM workout
    lower back feeling better finally!!!!!!
    Squats were actually easy thought of going hvy'r but didnt want to chance it
    SCARED!!

    ABS
    Hanging leg raises
    15x5 sets

    LEGS
    Lying leg curls
    45x20
    70x15
    80x15
    95x15
    105x11, x4, x4
    70x20

    Sm squats
    135x15x2 sets
    185x15
    225x12
    245x12x4 sets
    225x12

    PowerTec hack squat
    **dbled lite bands**
    +90x15
    +180x15
    +270x20!!

    Stiff leg deads
    barx20
    95x15x2 sets
    135x12x2 sets

    Calfs
    PowerTec calf
    6 sets failure
    If your not ripping a tendon your not working the muscle to its fullest capacity!

    I just kinda feel if the weight wasn't so heavy, I could lift it:

    Living for the INSULIN SPIKE!

    Comment


    • Cardio 7-1-2010

      NITE CARDIO
      Life Cycle
      Lev 16-18 1hr..14.5 miles

      Cybex arc trainer
      20 mins
      Incline=10 resist=90
      If your not ripping a tendon your not working the muscle to its fullest capacity!

      I just kinda feel if the weight wasn't so heavy, I could lift it:

      Living for the INSULIN SPIKE!

      Comment


      • 7-3-2010 Saturday morning cardio

        CARDIO
        Xpresso bike
        1 hr riding
        PR on 2.5 mile all out sprint

        Later today a hot ass garage back workout!
        If your not ripping a tendon your not working the muscle to its fullest capacity!

        I just kinda feel if the weight wasn't so heavy, I could lift it:

        Living for the INSULIN SPIKE!

        Comment


        • 7-3-2010 traps-back-biceps

          Lower back seems to be coming round!!!!!
          So, alt every other back workout-sm bent rows-sm shrugs, then next time rack deadlifts!!

          TRAPS-REAR DELTS

          Superset
          Rack deadlifts

          135x15x2 sets
          185x12
          225x12
          275x10x3 sets
          315x10....feeling good&easy!!!
          with
          Rear Delts on incline bench

          40'sx12x6 sets

          BICEPS
          Preacher mach curls
          50x15
          60x12x2 sets
          70x12
          80x9, x5, x4
          50x18

          REV CURLS
          BARX15
          65X12
          95X8, X6, X4

          BACK
          Rack Chins-wide grip
          BWx20
          BWx17
          +25lb chainx12
          +50lbs chainsx12, x6, x4
          BWx14

          Bodymaster CSRow-Para Grip
          90x12
          135x12
          160x10
          180x8
          135x15
          F'ig heat started to get me here-gettn shakey.....92F in the garage today

          ABS
          hanging leg raises
          20x3 sets
          If your not ripping a tendon your not working the muscle to its fullest capacity!

          I just kinda feel if the weight wasn't so heavy, I could lift it:

          Living for the INSULIN SPIKE!

          Comment


          • 7-5-2010 am cardio

            CARDIO
            XPRESSO BIKE
            All out 4.4 mile sprint-ride....11.29 PR
            1 hr of riding after

            Wiped me out!

            Rev hypers
            No weightx15x4 sets
            If your not ripping a tendon your not working the muscle to its fullest capacity!

            I just kinda feel if the weight wasn't so heavy, I could lift it:

            Living for the INSULIN SPIKE!

            Comment


            • 7-5-2010 Shoulders-Chest-triceps

              need to start going to the gym...dam garage 92F this afternoon
              sore from biking

              SHOULDERS
              Band side-front raises warmup
              spiri bandx10/10 each x3 sets

              Sm seat front press
              95x15
              135x12x2 sets
              185x12
              205x12
              180x12...forgot a 45 on one side!!!dah! thought it felt easy!
              225x10, x5, x2
              175x20

              Front plate raise
              45x15x3 sets

              CHEST
              Decline barbell press
              185x12
              225x10
              245x5
              275x5
              315x5
              335x5, x3, x3
              275x8

              Flat dumbell press-mini band behind back
              +50'sx15
              +60'sx15
              +70'sx15

              TRICEPS
              sm extensions to head
              barx15
              65x15
              95x15
              135x12x2 sets
              135x10

              Band extensions
              Grn bandsx20x2 sets
              grn bandsx15

              CALFS
              Powertec calfs
              6 sets failure 15-20 reps
              If your not ripping a tendon your not working the muscle to its fullest capacity!

              I just kinda feel if the weight wasn't so heavy, I could lift it:

              Living for the INSULIN SPIKE!

              Comment


              • 7-6-2010 am legz

                AM Legz

                Lying leg curls
                45x20
                70x15x2 sets
                80x15
                95x15
                120x10, x4 ,x2
                80x20

                PowerTec Hack Squat
                **dbled lite bands**

                bandsx15
                +90x15
                +180x15
                +230x12
                +270x12
                +320x10x3 sets...feeling knees from the bike!!
                +270x15

                Leg extensions
                115x12x4 sets

                ABS
                Hanging leg raises
                20x3 sets
                If your not ripping a tendon your not working the muscle to its fullest capacity!

                I just kinda feel if the weight wasn't so heavy, I could lift it:

                Living for the INSULIN SPIKE!

                Comment


                • 7-6-2010 PM cardio

                  Leg are shot!
                  Hit a 3.0 mile time pr thu then joy riding for 45 mins

                  CARDIO
                  XPRESSO BIKE
                  50 mins

                  Rev hypers
                  no weightx15x4 sets
                  If your not ripping a tendon your not working the muscle to its fullest capacity!

                  I just kinda feel if the weight wasn't so heavy, I could lift it:

                  Living for the INSULIN SPIKE!

                  Comment


                  • 7-7-2010 BACK Biceps

                    Its hot!

                    Traps/Rear delts
                    Sm shrugs
                    225x15x2 sets
                    315x15x2 sets
                    365x15
                    405x12
                    455x12x2 sets

                    Rear delts on incline bench
                    40'sx12x3 sets

                    BACK
                    behind neck pulldowns
                    150x12x2 sets
                    160x12
                    175x12
                    200x10 ,x4, x4

                    Front wide grip pulldown
                    200x16

                    Sm bent rev grip rows
                    135x12x2 sets
                    185x12
                    225x12
                    245x10
                    275x8
                    225x12

                    CSR-outr grip
                    135x17

                    BICEPS
                    alt dumbell curls
                    40'sx12
                    50'sx12
                    60'sx8
                    40'x12

                    concentration dumbell curl
                    40'sx15
                    Last edited by ROB550; 07-07-2010, 05:51 PM.
                    If your not ripping a tendon your not working the muscle to its fullest capacity!

                    I just kinda feel if the weight wasn't so heavy, I could lift it:

                    Living for the INSULIN SPIKE!

                    Comment


                    • just a i am sore as hell update!

                      Lower back is sore-not in a real bad way but sore! I feel like my facet joints are fused, dam back want crack-adjust anymore

                      No weights today going to do a all out 4.4mile xpresso ride-flat for time then ride 45 mins to burn cals and pump legs!
                      If your not ripping a tendon your not working the muscle to its fullest capacity!

                      I just kinda feel if the weight wasn't so heavy, I could lift it:

                      Living for the INSULIN SPIKE!

                      Comment


                      • 7-9-2010 shoulders chest triceps

                        kinda of a easy one today no RP!

                        SHOULDERS
                        Seated dumbell presses
                        40'sx15x2 sets
                        50'sx12
                        60'sx12
                        80'sx12x3 sets

                        Superset
                        Seated dumbell presses

                        60'sx15
                        with
                        Dumbell side laterals

                        30'sx15x3 sets

                        CHEST
                        Sm incline press
                        135x15
                        185x12
                        225x8
                        275x10x2 sets
                        275x8

                        Flat flies
                        40'sx15
                        50'sx15x2 sets

                        TRICEPS
                        Close grip bench
                        135x12
                        225x8
                        275x5x5 sets

                        Grn band pushdowns
                        Grn bandsx15x3 sets

                        CALFS
                        Powertec calfs
                        8 sets 15-20 reps
                        If your not ripping a tendon your not working the muscle to its fullest capacity!

                        I just kinda feel if the weight wasn't so heavy, I could lift it:

                        Living for the INSULIN SPIKE!

                        Comment


                        • 7-10-2010 AM BIKING and REV HYPERS

                          CARDIO
                          Xpresso bike
                          50 mins

                          Rev hypers
                          15x4 sets

                          Row mach
                          10 mins
                          If your not ripping a tendon your not working the muscle to its fullest capacity!

                          I just kinda feel if the weight wasn't so heavy, I could lift it:

                          Living for the INSULIN SPIKE!

                          Comment


                          • 7-10-2010 PM legz'ssssss

                            pretty wiped after cycling this morning!!!! legs kinda fried

                            LEGS

                            Superset
                            Leg presses

                            90x20
                            180x15
                            270x12
                            360x15x4 sets
                            With
                            Lying leg curls

                            80x15
                            100x12
                            120x12
                            140x15x4 sets

                            Superset
                            Leg press-Feet streight up close

                            360x10x3 sets
                            with
                            sm stiff leg deadlifts

                            95x15x3 sets

                            Decided to do some biceps
                            BICEPS
                            Alt dumbell curls
                            40'sx12x3 sets

                            Superset
                            barbell curls and rev barbell curls

                            barx15 each
                            76x12 each x3 sets
                            Last edited by ROB550; 07-10-2010, 05:08 PM.
                            If your not ripping a tendon your not working the muscle to its fullest capacity!

                            I just kinda feel if the weight wasn't so heavy, I could lift it:

                            Living for the INSULIN SPIKE!

                            Comment


                            • 7-11-2010 cardio sunday

                              Im depressed the Expresso bikes at my gym are all gone...thinking about quiting this place and joining a Snap Fitness...i have 3 snap fitness right within 5 miles of me each direction-little change...considering when im home weight workouts are 90% in my garage 120 a fing month is a waste when i can do snap fitness for 30 a month. THIS SUCKS!!

                              CARDIO
                              Cybex arc trainer
                              45 mins

                              Life fitness recum bike
                              20 mins

                              At home Rode biked
                              16 miles-1 hrs in subdivision
                              If your not ripping a tendon your not working the muscle to its fullest capacity!

                              I just kinda feel if the weight wasn't so heavy, I could lift it:

                              Living for the INSULIN SPIKE!

                              Comment


                              • That XPRESSO BIKE sounds/looks cool. If that snap gym has them that sounds like the deal. What kind of equipment do you have at home?
                                39, 6', 216.5lbs~~Lifting since Dec '08~~MY LOG->Like a Monkey on a Cupcake
                                RAW!!! 340/240/428/T=1008 (Dec 1st @211.5lbs)
                                "MOTHER FUCKER LIFT HEAVY WEIGHTS EXPLOSIVELY.
                                IF YOUR SLOWING DOWN OR STRUGGLING TAKE SOME WEIGHT OFF!”

                                Just something I need to keep in mind.

                                Use KGM143 as a discount code at True Protein for a nice discount.

                                Comment

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