"There's US & there's THEM; ALWAYS has been & ALWAYS will be" - Training Journal

[ONpump17]

hit it hard, hit it fast, clean up, say goodnight.

this


keep it up mayne

[TheManofSteel]

HIIT on Elipitcal - 10.15 am
5 minutes @ Level 10
8 reps of HIIT
2.5 minutes @ Level 10

Totals: 15 minutes, 1.52 miles, 253 calories

** X-Tend before and after

Abs
Side 2 Side Crunches: 15lb, 2 sets, ecxhaustion
Double Crunches: 20lb, 2 sets, 20r

Cable Side Bends: 3 sets: 40, 45, 50 all times 12r
Kneeling Cable Crunches: 3 sets of 12r w/ 75lb

Meals

7am: Breakfast: Kashi Bar, and 8 oz of Skim Milk

11.45 am: 2nd Meal: "Digestive Health" Vegetable Medley, 1 breast of Chicken

[TheManofSteel]

ST: Shoulders & Triceps

Dumbbell Military Press: 4 sets
45lb x 12r
50lb x 12r
50lb x 12r
50lb x 12r

Supersetted with:
Rope Pressdowns 4 sets
55lb x 10r
45lb x 10r
40lb x 10r
35lb x 10r

Side Raises: 4 sets
15lb x 12r X 4

Supersetted with:
Bench Dips: 4 sets
BW x 15r X 4

"Star Cross Press": 2 sets of 12r w. Green Resistance Band
Supersetted with:
Straight Arm DB Cleans: 2 sets
25lb x 10r
30lb x 6r (7r was fail)

Upright DB Rows: 2 sets
30lb x 10r
30lb x 10r

Supersetted with:
Resistance Band Kickbacks:
Orange Band x 15r
Yellow Band x 15r

"Ironclad Punches": 2 sets of 1 minute
Supersetted with:
Scapation + Retraction: 2 sets
12lb x 10r
12lb x 10r

Extra Cardio
10 minutes on TRD
- 5m @ 3.8mph w/ 5.0%
- 5m @ 4.0mph w/ 7.5% (W. 4 lb DBs)

just over 100 calories, just over .7 miles

** X-Tend before and after
** scoop of protein + oatmeal

2nd Meal (5pm): 3 oz of Beef Jerky

3rd Meal(8.30pm): 1 breast of chicken, 3 handfuls of Almonds, 1 cup of Low Fat Cheese, 2 Fish Oil Capsules, and a Multi-Vitamin

Misc:
- took the dog for two jogs today
- STILL sore from Friday's chest workout
- busy day on Thursday will probably have to rest

[TheManofSteel]

Breakfast: Van's Whole Wheat Waffle + PB, and a proteins shake made of milk

**X-Tend
CARDIO: LISS
5m @ 3.8mph 5.0%
5m @ 3.8mph 7.5%
5m @ 4.0mph 10.0%
5m @ 4.0mph 7.5%
5m @ 4.0mph 5.0%
5m @ 4.0mph 1.0%

Total: 30 minutes; 1.94 miles
** X-Tend, 1 scoop of whey, and a handful of dried fruit

20 Minute Dog Walk

Meal #3: 1 breast of chicken, "immunity blend" steamed vegetables, 2 handfuls of almonds, and some low fat cheese + 2 fish oil capsules

[TheManofSteel]

Smith Front Squats No shoes 6 sets
125lb x 8r
135lb x 8r
145lb x 8r
155lb x 8r
165lb x 8r
90lb x 15r

Jump Squats: 3 sets
145lb x 6r
155lb x 6r
165lb x 6r

Leg Extensions: 2 sets: the following is performed in succession
225lb x 6r (20 seconds rest) 135lb x 10r (20 seconds rest) 90lb x 12r (20 seconds rest) 90lb x 30 second hold

Supersetted with:
Walking Lunges 2 sets
30lb x 12r

Leg Press Normal Stance: 4 sets
715lb x 10r
535lb x 15r
445lb x 20r
335lb x 25r

Calf Raises on LP: 4 sets
355lb x 15r

Bonus Cardio
20 minutes Treadmill, 201 calories, 1.27 miles
5m @ 5.0% & 3.8 mph
5m @ 3.8mph, going up 1.0% every minute
5m @ 10.0 % @ 3.8mph
5m @ 5.0% @ 3.8mph

** X-Tend before, during (3 scoops), and after
** Rice Pilaf & Protein Shake afterwards

MisK: A Pro from some website was here about 10 minutes before I got to the gym. One of the other trainers said he was ripped.

[TheManofSteel]

WIDE Grip Pulldowns: 4 sets: 135lb, 140lb, 140lb, 140lb
Supersetted with:
Reverse Flyes: 4 sets of 12,12,15,15

"Explosive" Smith Rows: 3 sets
45lb x 8r
Supersetted with:
Incline Bench Low Cable Rows: 3 sets
65lb x 12r, 70lb x 12r, 80lb x 12r

Straight Arm Pulldowns: 3 sets
65lb x 10r, 65lb x10r, 70lb x 10r
X
Face Pulls: 3 sets
45lb x 12r, 50lb x 12r, 55lb x 10r

Unilateral D-Handle Pulldowns: 3 sets of 12r
45lb, 50lb, 60lb

[TheManofSteel]

HIIT
5 minutes at Level 10
10 Reps of HIIT: All at Level 15
5 minutes at Level 10

1.90 miles; 338 calories; 20 minutes total

[TheManofSteel]

Supersets

Neutral Grip DB Bench Press: 4 sets
65lb x 12r
X Machine Flyes: 4 sets
27.5lb x 12r; 27.5lb x 12r; 30lb x 10r; 30lb x 10r

"Explosive" Smith Machine Presses: 3 sets
65lb x 8r; 65lb x 8r; 70lb x 8r
X Incline DB Flyes: 3 sets
45lb x 12r

Low End Cable Flyes: 3 sets
12.5lb x 12; 15lb x 10r; 15lb x 10r
X Dips: 3 sets
12r, 12r, 12r

[DukeOfManlets]

double sessions, i feel your pain!

[TheManofSteel]

Strength Training; 6/10/09; LEGS only one sessions this week.

Barbell Squats 4 sets
135lb x 6r
225lb x 6r
235lb x 6r
250lb x 6r

SuperSet
Unilateral Leg Press: 4 sets
305lb x 8r
325lb x 8r
345lb x 8r
365lb x 8r

X Hamstrings Curl 4 sets
140lb x 10r
145lb x 10r
150lb x 8r
157.5lb x 8r

Superset
Dumbbell Swing - 4 sets (R, L, R, L)
35lb x 8r
35lb x 8r
40lb x 6r
40lb x 6r

X Unilateral Leg Extensions 4 sets
90lb x 8r
97.5lb x 8r
105lb x 8r
105lb x 8r

SuperSet
Single Leg Calf Raises 4 sets
20lb x 15r
20lb x 15r
25lb x 15r
25lb x 15r

X Tibialis Curls 4 sets
15lb x 15r

Seated DB Calf Raises 4 sets
40lb x 15r
50lb x 15r
50lb x 15r
50lb x 15r

Tramp Tosses w/ Bosu
2 sets of 15r on each leg

[demike]

Did that tramp give you trouble, is that why you were tossing her around? :D

Good session MOS, strong leg curls.

[TheManofSteel]

June 15th, 2009
11AM:
13 minute Dog Jog/Run
*short rest, half glass of water

Run:
3.4 miles
27 minutes, 24 seconds

LUNCH:
1 breast of chicken & mixed vegetables

Strength Training
SuperSet
TRX Pull-Ups: 4 sets of BW
X Kneeling Close Grip Pulldowns: 4 sets
80lb x 12r, 90lb x 10r, 90lb x 10r, 95lb x10r

SuperSet
Incline Bench Double DB Row: 4 sets
50lb x 10r; 50lb x 10r; 50lb x 10r; 55lb x 10r
X Reverse Flyes Maroon Band: 4 sets of 12r

SuperSet
Underhand Grip Pulldowns: 4 sets
135lb x 10r; 135lb x 10r; 135lb x 10r; 135lb x 9r* failed on last rep
X Reverse Push-Ups: 4 sets of 10r

Cable Curls: 3 sets
40lb x 10r; 40lb x 10r; 45lb x 10r

Concentration Curls: 2 sets
25lb x 8r; 15lb x 12r

Face Pulls: 3 sets
55lb x 10r

[demike]

Keep it going man, stay hungry; I know you are anyways just helping!

[TheManofSteel]

Cardio & Abs 8.30 AM

10 minutes on Eleipitcal at Level 10; 162 calories; 1.05 miles

4 SuperSets:
Crunches: 25lb for 25 reps
X Reverse Crunches on Swiss Ball 12r

10 Reps of HIIT:
2 reps @ Level 15
2 reps @ Level 14
4 reps @ Level 13
2 reps @ Level 12

193 calories; 1.08 miles

Kneeling Cable Crunches: 3 sets
70lb x 10r; 75lb x 10r; 80lb x 10r

Cable Side Bends: 3 sets of 12r
50lb, 55lb, 60lb

Bosu Crossovers: 2 sets
24r, 30r

** X-Tend pre & post workout
** 1 scoop of Whey

Lunch at Noon
Grilled Chicken & Fresh Mozarella Salad, Chicken Soup and 1 Piece of Bread* very proud of myself there, the fresh bread is so fn' good

Snack at 4.15
1 breast of chicken, a pinch of cheese, and 1 slice of Salami; Green Tea

STRENGTH Training: Chest

Incline Bench Press 4 sets
135lb x 10r
150lb x 8r
160lb x 8r
175lb x 6r

DB Bench Press - Double Sets 1st set slow reps, 2nd set fast reps; as little rest in between as you can handle - 3 sets
75lb x 10r / 50lb x 12r
75lb x 10r / 50lb x 12r
75lb x 7r / 45lb x 12r
** I was totally distracted by the other trainer here at the gym. All she does is "GAB GAB GAB" to her client; and they moved close to me on that last set and I just couldn't concentrate

SuperSet
Flyes on Chest Machine 4 sets
30lb x 10r
35lb x 10r
37.5 x 8r
40lb x 8r

Push-Ups w/ hands on Swiss Ball 4 sets
12r
12r
10r
7r (failure)

Smith Explosive Bench Press 3 sets
55lb x 8r
55lb x 8r
65lb x 8r

** Extra Triceps: SuperSet of Bar Pressdowns & Triceps Rope Extensions: 2 sets of each

Metabolic Set: 3 sets 30 seconds ON, 30 seconds off
Yellow Band, Punches

** Want to start training Metabolically at the end of of some workouts, esp. chest, legs, and lats.

** New shipment from BB.com came into today!

[demike]

what degree is your incline bench MOS?

[TheManofSteel]

what degree is your incline bench MOS?

I think it's 45 degrees, I did a very low incline for a while and now I am changing it up.

Strength Training: Back II

Power Shrugs 5 sets With Straps
185lb x 8r
205lb x 8r
225lb x 8r
245lb x 8r
265lb x 8r

Smith Shrugs with 3 second hold at top position 3 sets
195lb x 8r
195lb x 8r
215lb x 8r

Dumbbell Shrugs with hands at sides 3 sets
55lb x 15r
55lb x 15r
60lb x 15r

Back Extensionms 4 sets
40lb x 12r
40lb x 12r
45lb x 12r
50lb x 12r

Reverse Hyperextension 3 sets of 12r

Back Extensions 2 sets of 15r

** Started Gaspari Nutrition's Novedex XT, last night was my 1st dose. Taking it before bed.

[demike]

where is the difference of feel in the two inclines that you have done, low vs high incline?

[TheManofSteel]

where is the difference of feel in the two inclines that you have done, low vs high incline?

Low hits sternum-head better while the higher the incline the more clavicular head has to work. Plus the shoulders do a little more work. Variety is key.

[TheManofSteel]

Cable Side Raises 4 sets
12lb x 8r
12lb x 8r
17.5lb x 8r
10lb x 15r

X Incline DB Rear Flyes 4 sets
15lb x 12r
20lb x 12r
20lb x 12r
20lb x 12r

DB Side Raises 3 sets of 12r with 15lb, 1 set of 15r with 12lb

X "Swimmer's Stroke" 4 sets of 12r with 8lb

European Presses 4 sets
10lb x 12r
10lb x 12r
12lb x 12r
12lb x 12r

"Scarecrow" 2 sets
7.5 lb x 12r

[TheManofSteel]

Run: 25+ minutes*

* I stopped my watch when I stopped to tie my shoe. Well I forget to turn it back on so I don't have an exact time
+ X-Tend Post Workout

Dog Run: 11 minutes

Meals on 6.20:
1st Meal: Protein Shake w/ Milk, and Kashi breakfast bar

2nd Meal (PWO): Protein Shake

3rd Meal (Post Run): 1/2 Bowl of Whole Wheat Noodles (Auntie Anne's), and 1 breast of Chicken

4th Meal: (7pm): 1 breast of chicken, 2 handfuls of almonds, and 1 servings of Steamed Vegetables (Healthy Weight Medley by Green Giant)

**** DRANK NOTHING BUT WATER ALL DAY*****

[\J/]

Run: 25+ minutes*

* I stopped my watch when I stopped to tie my shoe. Well I forget to turn it back on so I don't have an exact time
+ X-Tend Post Workout

Dog Run: 11 minutes

Meals on 6.20:
1st Meal: Protein Shake w/ Milk, and Kashi breakfast bar

2nd Meal (PWO): Protein Shake

3rd Meal (Post Run): 1/2 Bowl of Whole Wheat Noodles (Auntie Anne's), and 1 breast of Chicken

4th Meal: (7pm): 1 breast of chicken, 2 handfuls of almonds, and 1 servings of Steamed Vegetables (Healthy Weight Medley by Green Giant)

**** DRANK NOTHING BUT WATER ALL DAY*****

water is good brah. keep up the good work brah log is looking good

[TheManofSteel]

water is good brah. keep up the good work brah log is looking good

Friday is a hard day to drink nothing but water. Was tempted when I drove my roomie's girlfriend to the Wine Store. haha

Thanks for the Sub.

Looking forward to Racquetball in a few hours.

[demike]

Good job on drinking just water. Water, milk, and Xtend for me.

[TheManofSteel]

Smith Front Squats 4 sets No Shoes
155lb x 8r (One&Half Reps)
155lb x 8r (One&Half Reps)
165lb x 6r
175lb x 6r

Unilateral Leg Extensions 3 sets
97.5 x 8r
105lb x 8r
110lb x 8r

Leg Press 5 sets "Hight & Tight" Style
665lb x 8r
715lb x 8r
765lb x 8r
815lb x 8r
865lb x 8r

Leg Extensions 10 second hold, 10 reps
135lb
150lb

Sumo Style DL's 3 sets
135lb x 3r
185lb x 3r
185lb x 3r

10 minutes on Bike, Level 10

[TheManofSteel]

B-Fast: Kashi Bar, scoop of whey (in water)

8 AM: X-Tend before & after
HIIT
5 minutes at Level 5
10 Reps of HIIT: 13, 14, 15 x 3, 14 x 5
5 minutes at Level 10

Totals: 20 minutes; 336 calories; 1.92 miles
+ 10 minutes of heat therapy on Hamstrings

9.30AM: 1 scoop of Nitro-Core 24

12.15PM: 20 minute jog/walk/run with the dog

1pm: 1 breast of chicken, 1/2 Kashi Bar, 2 Fish Oil Capsules, 3 handfuls of Almonds

[TheManofSteel]

2.50PM
Bent Over Rows 4 sets
145lb x 8r
155lb x 8r
165lb x 8r
170lb x 8r

Close Grip Pulldowns 4 sets
142.5lb x 8r
150lb x8r
155lb x 8r
160lb x 8r (6 good reps, 2 partials)


SuperSet
Wide Grip Pull-Ups 4 sets
A60lb x 8r
A65lb x 8r
A65lb x 8r
A65lb x 8r

Seated DB Reverse Flyes 4 sets
40lb x 8r
40lb x 8r
40lb x 8r
40lb x 8r

Incline Bench Cable Pullovers
35lb x 10r
45lb x 10r
55lb x 10r
55lb x 10r

PWO: 1 scoop of whey, rice & veggie mix
*X-Tend drank throughout (3 scoops)

[demike]

What does the A60lb on the pullups mean MOS?

[TheManofSteel]

What does the A60lb on the pullups mean MOS?

A - Assistance

so when somebody reads it and sees 60lb, they don't think it's an extra 60lb

[demike]

A - Assistance

so when somebody reads it and sees 60lb, they don't think it's an extra 60lb

Ah I gotcha. Cool. I didn't know if it meant assistance or additional. :)

Good workouts, how many cardio sessions do you do a week? What is your goal with the cardio sessions?

[TheManofSteel]

Good workouts, how many cardio sessions do you do a week? What is your goal with the cardio sessions?

Every weekday until I hit 159lbs again like last summer. Weekends I may try to do one more workout, I usually lift on Saturdays and Sunday is def rest. But sometimes I get racquetball in or a long jog with the dog.

[TheManofSteel]

Power Shrugs 5 sets

185lb x 8r
205lb x 8r
225lb x 8r
245lb x 8r
255lb x 8r

Seated Straight Arm Shrugs 5 sets
135lb x 8r
135lb x 8r
150lb x 8r
157.5lb x 8r
160lb x 8r

Standing DB Shrugs At Sides 4 sets
75lb x 12r

Back Extensions 4 sets
40lb x 12r
45lb x 10r
45lb x 10r
15r

Dinner: Chicken Breast w/ low fat cheese, baby veggie mix

9.15PM: 1 hour & 15 minutes of Racquetball
11.00PM: Casein Shake

[demike]

Every weekday until I hit 159lbs again like last summer. Weekends I may try to do one more workout, I usually lift on Saturdays and Sunday is def rest. But sometimes I get racquetball in or a long jog with the dog.

Where are you at now? Do you have much bf to get rid of?

[TheManofSteel]

Where are you at now? Do you have much bf to get rid of?

I am at 169lbs this morning. So 10 lbs... I am more muscular this year than last so we'll see what happens...

[TheManofSteel]

I slept like absolute garbage last night... maybe two to three hours... still trained 9 clients today...

did half an hour of Abs which actually turned out to be a good lil workout...

ate well, normal breakfast; chicken and 1/2 Kashi bar for lunch; salad w/ grilled chicken in the afternoon; and had some almonds and diet tea for dinner...

lookin forward to legs Friday morning.

[TheManofSteel]

Barbell Squats 5 sets
135lb x 6r
225lb x 6r
275lb x 3r
300lb x 1r
8zrOA-bmMSY
185lb x 15r (w/ bench behind)

SuperSet 3 sets of each
Jump Squats
185lb x 6r
200lb x 6r
200lb x 6r

Leg Curl

150lb x 8r
165lb x 8r
170lb x 8r

Stiff Leg DL's ("MM Style") 2 sets
65lb x 12r, 10r

Cable Depp Squats 3 sets
65lb x 10r
70lb x 10r
75lb x 8r

Reverse Lunges 2 sets
25lb x 8r
* tried 30lb & 35lb but no balance with either set

Press Downs 2 sets
160lb x 8r

[TheManofSteel]

HIIT on Elipitcal
5 minutes @ Level 8
10 Reps of HIIT @ Level 12
5 minutes @ Level 8

20 Minutes Total: 309 calories

[TheManofSteel]

** X-Tend pre workout
** Last Meal (11.30 AM): Digestive Health Mix, 1 breast of chicken
** Workout Time: 2.10PM - 3.00pm

Bent Over Rows 4 sets
155lb x 8r
175lb x 8r
175lb x 8r
175lb x 8r

Wide Grip Pull-Ups 3 sets
A65lb x 10r
160lb x 8r
BW x 6r

Seated Cable Rows 3 sets
140lb x 10r
150lb x 8r
160lb x 6r

SuperSet
Incline Bench Cable Pullovers 3 sets
55lb x 10r
55lb x 10r
60lb x 10r
X
"Explosive" Smith Rows 3 sets
45lb x 8r
45lb x 8r
45lb x 8r

Underhand Grip Pulldowns 3 sets
142.5lb x 10r
142.5lb x 10r
150lb x 8r

Metabolic Protocol for Back 3 sets
*Orange Bands (black handles) *30 seconds of each exercise; 1 minute rest

PWO: X-Tend; Rice Pilaf (Green Giant); 1 scoop of Optimum Whey

[TheManofSteel]

B/Fast: protein shake w/ skim milk, whole wheat waffle w/ natty PB, 3 fish oil capsules; coffee w/ skim milk, no sugar; Fat Burner Pills

**X-Tend pre workout
HIIT on Elipitcal
5 minutes @ Level 10
10 Reps: Lev. 13, Lev. 14 x 2, Lev. 15 x 3, Lev. 14 x 2, Lev. 13 x 2
5.5 minutes @ Level 10

Total: 20:30 minutes, 353 calories, 2.00 miles

Extra Bout of Cardio ** X-Tend drank throughout
15:13 Minutes on Stattionary Bike at Level 10
138 calories
5.00 miles

Workout Totals: 35 minutes, 43 seconds; 7.00 miles; 491 calories

PWO Shake: 1 scoop of 100% Whey, 1/2 scoop of Nitro Core 24, 1/2 scoop Glyco-Maize

Notes: sweated like a pig throughout the bike workout, felt good, great AM session

[TheManofSteel]

Lunch: 1 breast of chicken, 3 fish oil capsules, "Immunity Blend" Veggie Mix; Coffee (black)

Strength Training Shoulders
Seated DB Presses 4 sets
50lb x 10r
65lb x 10r
75lb x 0r (Failed)
70lb x 8r
70lb x 8r

Standing Smith Presses 4 sets
65lb x 10r
75lb x 10r
85lb x 8r
95lb x 7r

SuperSet
Standing Side Raises; 3/4 ROM
15lb x 12r
15lb x 12r
17.5lb x 10r
17.5lb x 10r
X
DB Snatch 3 sets
30lb x 6r
30lb x 6r
30lb x 6r

SuperSet
Complete Shoulder Movement 3 sets
12lb x 12r
12lb x 12r
15lb x 8r
X
Star Presses 3 sets
green tubing x 12r
green tubing x 12r
green tubing x 12r

SuperSet
Incline DB Rear Raises 3 sets
20lb x 10r
15lb x 12r
15lb x 12r
X
Standing Rear Flyes 2 sets
red tubing x 10r
purple tubing x 12r
PWO Shake: 1 scoop of whey, 1/2 scoop of Nitro Core 24, 1/2 scoop of Glyco-Maize

[TheManofSteel]

ST: Legs(?)
** Today I had an awful workout and HATE that. Couldn't decide on any exercises, didn't feel any motivation, felt weak & banged up

DEADLIFTS trap bar
145lb x 5r
235lb x 3r
285lb x 2r
335lb x 2r
365lb x 0r, 0r two failed attempts!!!! (FUUUUUUUUUUUUUUUUUUUUU)

Farmer's Walk 3 sets
70lb
70lb
75lb

** I attempted to do Hamstrings Curl at this point. Yesterday night when I was DB pressing, I slammed one of the 70-ers on my thigh. In which case, I must have gotten a bruise (no discoloration on my thigh). When I put the thigh bar down on the machine the pain was so bad, I had to stop immediatly.

Leg Extensions 3 sets
210lb x 10r
225lb x 8r
255lb x 6r

Bosu Tosses 2 sets
15r on each leg

Speed Squats 2 sets
135lb x 12r
135lb x 12r

Called it quits I had enough of spinning my wheels. Hopefully will make up for it tomorrow.

** Planning on running Friday and Saturday down the shore; somehow fight off the "partying weight" that I will gain.

[TheManofSteel]

Epic Fukin Fail... So let me try to recap... I had a great workout Thursday and I swore I had entered here but obviously not...

I did Traps and Biceps; and it was great ... Traps I did 5 sets of Power Shrugs... finished with like 225lb for 8lb ... Incline DB Shrugs... then some Straight Arm Rows... then, DB Preacher Curls, Seated Straight Bar Curl and Unilateral Preacher Tubing Curls... will try to re-create it this week...

Thursday, left for the shore...

Friday, only exercise all weekend was a twenty minute run...

Cheated all weekend; first vacation since December so it was nice to get away...

Monday, July 6th
Breakfast:
Coffee black, Kashi Bar, 3/4 scoop of Whey in Skim Milk, and a water w/ Crystal Light Fiber

Lunch: Nitro Core 24 shake (1 scoop)

Cardio Workout:
10 minutes on TRD; 109 calories; .69 miles
* Had serious shin pain, not sure from what; Not dehdyrated.
25 minutes on Bike; +8 miles
10m @ Level 10
10 reps of HIIT
5m @ Level 10

My client came early so I rushed to get ready, and forgot most of numbers.

PWO: 1 scoop of Nitro Core 24

Abs Workout (Circuit)
3 sets of:
Double Crunch 15r @ 15lb
"L-R-C" Crunches 15r + 10r @ 15lb

3 sets of:
Bosu Speed Crunches: 60 seconds
Speed Rotations: 30 seconds each side
30 seconds rest

3 sets of Reverse Crunches 15r @ 5lb

3 sets of Cable Side Bends 15r 45lb, 50lb, 55lb

Dinner: Salad= spinach, grilled chicken, chick peas, 1 scoop of cheese; no dressing

[demike]

Glad you had a good time man, now back to doing work in the gym. :D

[TheManofSteel]

Glad you had a good time man, now back to doing work in the gym. :D

I drank alot with my buddies. My eating could have been better, but it could HAVE been way worse also. In the end I was proud of myself.

No cheating at all this week; checking the scale on Friday ! :)

[TheManofSteel]

Breakfast (7.00 AM): Kashi Bar, 1 scoop of whey in Skim Milk, black coffee + Thermoloid serving

HIIT on Ellipitcal- Weight Entered: 168 lbs
5 minute at Level 10
10 Reps of HIIT: 13, 13, 14, 14, 15, 15, 14, 14, 13, 13
5 minutes at Level 10
*HR in upper 150's and low 160's

Total: 20 minutes; 2.01 miles; 354 calories

Bonus Cardio
Stationary Bike
25 minutes; Level 10; 8.48 miles; 234 calories
*HR stayed around 145 (+/- 4)

Workout Totals
45 minutes; 10.49 miles; 588 calories

PWO Shake (9.45AM): 1 scoop of Nitro Core 24, 1/2 Scoop of Glyco Maize

Lunch (2pm): 1 breast of chicken, 1/2 servings of Almonds, 2 fish oil capsules, "Healthy Weight" Veggie Mix (minus carrots)

[TheManofSteel]

Bent Over Rows 4 sets
155lb x 8r
180lb x 8r
180lb x 6r
185lb x 6r *

Wide Grip Pulldowns 3 sets
157.5lb x 8r
160lb x 8r
162.5lb x 8r *

Neutral Grip Pull-Ups 3 sets
BW x 8r
BW x 8r
BW x 8r

Super-Set
Incline Bench Cable Pullovers
60lb x 10r
62.5lb x 7r
62.5lb x 7r*

x Kneeling Close Grip Pulldowns 3 sets
85lb x 12r
85lb x 12r
90lb x 12r

Bent Over DB Flyes 3 sets
35lb x 12r
35lb x 12r
35lb x 12r

Super-Set
"Extra" Wide Grip Pulldowns 2 sets
105lb x 12r
105lb x 12r

X Seated Olympic Bar Curls
50lb x 12r
50lb x 12r

PWO Shake / Meal:
1 scoop of whey + 1/2 scoop of Nitro Core 24 + 1/2 scoop of Wazy Maize
plus "Rice Pilaf" mix

* denotes PR

Dinner: 9.15pm: 2 chicken breasts, crystal light fiber pack, + a little low fat cheese

[TheManofSteel]

B-Fast: Kashi Bar, Whey Shake in Skim Milk, 2 Fish Oil Capsules

ST: Shoulders *X-Tend before workout

Super-Set
Standing Military Press 4 sets
65lb x 10r
70lb x 10r
75lb x 8r
85lb x 8r

X Standing DB Side Raises: 4 sets
20lb x 12r
20lb x 12r
20lb x 10r
20lb x 10r

Super-Set
Incline Bench Front Raises: 4 sets
15lb x 12r

X Cable Side Raises 4 sets
10lb x 8r

Super-Set
Standing Cable Rear Flyes: 3 sets
10lb x 12r

X Upright Rows: 3 sets
45lb x 12r
50lb x 12r
50lb x 12r

Rear Flyes w/ Tubing: 3 sets
Maroon x 12r

PWO: 1/2 scoop of Glyco Maize, 1 scoop of Whey

Lunch (1.5 hours later): Buffalo Chicken Wrap and Salad Bar at Charlie Browns

[TheManofSteel]

Super-Set
POWER SHRUGS 4 sets
185lb x 10r
235lb x 8r
235lb x 8r
255lb x 8r

X Standing DB Shrugs w/ tilt 4 sets
75lb x 12r
75lb x 12r
75lb x 12r
75lb x 12r

Super-Set
Seated Barbell Curls 3 sets
55lb x 12r
60lb x 12r
65lb x 12r

x Straight Arm Shrugs w/ straight bar attachment 3 sets
142.5lb x 10r
150lb x 10r
157.5lb x 10r

Super-Set
Incline Trap Raises 3 sets
24lb x 12r
24lb x 12r
24lb x 12r

Standing DB Curls Thumbless 2 sets
30lb x 10r
30lb x 8r

[DukeOfManlets]

nice brah, i wasnt feeling my shoulder day today. .. killin dem traps gjdm

[ONpump17]

nice brah, i wasnt feeling my shoulder day today. .. killin dem traps gjdm

... :O
epic just became legendary

[JY_21]

strong shoulders man.
where in NJ yo ufrom
subbd

[demike]

Good stuff MOS, get those traps feeling it.

[TheManofSteel]

nice brah, i wasnt feeling my shoulder day today. .. killin dem traps gjdm

I did that yesterday.. wasn't feeling legs, gym was quiet no energy; so I switched to shoulders; did some different things... feels good mayne


... :O
epic just became legendary

QQPgTJqdiUw


strong shoulders man.
where in NJ yo ufrom
subbd

Bergen County
**201**


Good stuff MOS, get those traps feeling it.

Trap workouts always make me feel good, I feel like such a monster... Thursday is usually a long day for me and this gets me through it

[TheManofSteel]

B-Fast:
whole wheat waffle, PB, and whey shake in milk
Serving of: Thermoloid an hour later

**X-Tend just before
ST: Legs
Super-Set
Walking Lunges 2 sets
40lb x 10r
40lb x 10r

X Leg Extenions 2 sets
230lb x 10r
255lb x 8r

Super-Set
Leg Press "High & tight" 4 sets
665lb x 10r
715lb x 10r
765lb x 10r
765lb x 10r

X McCabe Squats 3 sets
45lb x 10r
45lb x 10r
45lb x 10r

Calf Raises on LP 4 sets
355lb x 15r
355lb x 15r
355lb x 15r
355lb x 15r

Unilateral Leg Extensions 2 sets
105lb x 10r
105lb x 10r

PWO: 1/2 scoop of glyco, 1 scoop of whey; Rice Pilaf (only ate about 80% of it)

[JY_21]

strong leg extensions man.
wat are mccable squats??

also where in bergen county you from? I live in River Edge

[TheManofSteel]

strong leg extensions man.
Thanks, I am topped out on the machine. I have to switch to unilateral.


wat are mccable squats??

46ydvYQImg8


also where in bergen county you from? I live in River Edge

I grew up in New Milford, was in Ridgefield Park and now in Fair Lawn.

July 11th, 2009

1 hour of Racquetball; 5 games; 2 Wins, 3 Losses

** Used my cheat meal yesterday; 7-11's Tacquito's and Nachos w/ Chili and cheese

No Cheating Rest of weekend.

[JY_21]

lol dam never saw that kind of squat before. looks sick
rofl new milford??? river edge/oradell are rivals with new milford.... we get into fights like every month... :D

[TheManofSteel]

rofl new milford??? river edge/oradell are rivals with new milford.... we get into fights like every month... :D

I'm a former Bergen Catholic Crusader, so my rivals are DB Prep and St. Joe's

Monday, July 14th
Seated Cable Flyes 4 sets

Neutral Grip DB Presses 3 sets
65lb x 10r

"Traveling Push-Ups" 3 sets

Machine Press 2 sets
40lb

"Tri-Set"
Straight Arm Pressdowns
X DB Overhead Uni Press
X Smith Machine "Skullcrushers"

MISK: Obviously I wasn't very much into training yesterday, and I hate training chest. So not a great combo. But this morning I am sore so I must have done a little something right.
- I cheated a little last night; my roomate graduated from college so we had some people over. I had one sip of champagne since I did a little toast; I did eat some white potatoes which I never do, and also had some white noodles. I had steak which is OK and three slices of bacon which should really only be eaten in the morning but had it anyway. Stayed away from beer though. Hopefully today will be a better day.

[TheManofSteel]

Breakfast: 1 scoop of whey in milk, and while wheat waffle with PB
Serving of Thermoloid
1 cup of black coffee an hour before training
Pre-Workout: X-Tend (2.5 scoops) & 10 minutes of heat therapy on calves *Right calve feels like it got hit with a bat*

ST: LEGS
Barbell SquatsNo Shoes
175lb x 6r
225lb x 6r
275lb x 3r
300lb x 1/2r, 1r

Sumo Deadlifts No Shoes
135lb x 5r
185lb x 3r
205lb x 2r
225lb x 2r

Hamstring Curl Machine
157.5lb x 8r
165lb x 8r
170lb x 6r

"Girl" Pressdowns
165lb x 8r
170lb x 8r

10 minutes on Eliptical at Level 10: 151 calories
10 minutes on Bike at Level 12: 101 calories

PWO: 2 scoops of X-Tend, 1 scoop of whey and 1/2 scoop of glyco maize

[TheManofSteel]

** Chicken w/ very little cheese + 4 slices of bacon (steamed in a Ziploc "Steamer Bag")
** X-Tend pre-workout
Wide Grip Pull-Ups 4 sets
A60 x 10r
A50 x 8r
A50 x 8r
A50 x 8r

Close Grip Pulldowns 4 sets
135lb x 12r
150lb x 8r
155lb x 5r
127.5 x 12r

Super-Set
Straight Arm Pullovers 4 sets
65lb x 10r
65lb x 10r
65lb x 10r
70lb x 8r

X Tubing Reverse Flyes 3 sets
brown tubing x 12r

Super-Set
Incline Bench DB Curls 4 sets
20lb x 12r
20lb x 12r
25lb x 10r
25lb x 10r

X Standing Low Cable Row 3 sets
90lb x 12r
90lb x 12r
97.5lb x 12r

Seated EZ Bar Curls 4 sets
27.5lb (on each side + bar) x 6r
20lb (on each side + bar) x 12r
20lb (on each side + bar) x 9.5lb
10lb (on each side + bar) x 15r

PWO: 1 scoop of whey and 3/4 scoop of glyco maize in water

[JY_21]

nice workout man.

[TheManofSteel]

Flat Bench Press: Neutral Grip 4 sets
65lb x 12r
70lb x 10r
75lb x 8r
55lb x 15r *fast tempo*

Super-Set Low End Crossovers 4 sets
15lb x 12r
15lb x 12r
17.5lb x 10r
20lb x 8r

Machine Flyes 3 sets
30lb x 12r
32.5lb x 10r
35lb x 8r

Push-Ups w/ hands on Med Balls 3 sets
12r

Standing Pressdowns
50lb x 12r
55lb x 12r
60lb x 10r

DIPS 3 sets
10r, 11r, 7r/3r

Bench Dips 3 sets
15r, 15r, 15r

[TheManofSteel]

Sunday's Run: 3.5 miles in 30 minutes, 20.22 seconds

Tonight's Run: 3.5 miles in 29 minutes, 35.28 seconds

[JY_21]

did you run outside or on teh treadmill?
i gotta start running :D

do you do any heavy weight low rep ranges for the bench?

[TheManofSteel]

did you run outside or on teh treadmill?
i gotta start running :D

Outside. I started running on the TRD and now I am running outside all the time.


do you do any heavy weight low rep ranges for the bench?

when I do flat presses I usually do. I do like a 5-3-1 powerlifitng scheme when I train flat bench press.

[TheManofSteel]

Breakfast
whole wheat waffle + natty PB, 2 fish oil capsules, 1 multi vitmain, one scoop of whey in 8 oz of milk, 1 black coffee (once I got to work)

* Serving of Thermoloid at 7am; X-Tend (2.5 scoops) at 8am

Strength Training: Legs {I} 8.15AM
Sumo Deadlifts: 5 sets, No Shoes
155lb x 5r
205lb x 3r
235lb x 1r
255lb x 1r
260lb x 1r*

Leg Press- High & Tight Style: 4 sets No Shoes, No Hands!
765lb x 10r
815lb x 10r
915lb x 10r
1,000lb x 8r*

Leg Extensions: 3 sets
225lb x 8r
255lb x 8r
265lb x 6r

Plyometric Lunges 3 sets
15lb x 12r (6r each leg)
20lb x 12r (6r each leg)
25lb x 12r (6r each leg)

McCabe Squats
45lb x 8r
50lb x 8r
55lb x 8r

EXTRA CARDIO
10 minutes on Eliptical at Level 10; 160 calories; 1.05 miles
10 minutes on Stationary Bike at Level 12; 104 calories; 3.77 miles **Drinking X-Tend

PWO Shake: 1 full scoop of whey, 1/2 scoop of Nitro-Core 24, and 3/4 scoop of Glyco-Maize

Notes: Great workout, just took longer in between sets than I wanted to. Lower legs are sore from two straight days of running, the AC is on the fritz at the gym so I needed a lil extra downtime in between sets. I don't know what it is but the bike is making me sweat like crazy. Overall, feel good and felt strong especially on LP & Sumo's.

Lunch: 1 breast of chicken, low fat mozzerella, 1 handful of almonds, and Green Giant's Healthy Weight Veggie Mix

[TheManofSteel]

Abs

Cable Crunches 4 sets
80lb x 12r
85lb x 10r
85lb x 10r
90lb x 8r

Extended Plank on Bosu 3 sets
60 seconds each; 2nd & 3rd sets with only one foot down

Double Crunch 3 sets;
15lb med ball & 5lb ankle weight x 30r
15lb med ball & 5lb ankle weight x 30r
15lb med ball & 5lb ankle weight x 40r

Bench Reverse Crunches 3 sets
15lb x 12r
15lb x 12r
12b x 12r

Barbell Crunches on Bench 2 sets
20r
10r, 10r w/ 3 seconds hold

** Nitro-Core 24, 1 scoop in water

10 minutes of stretching lower body, chest and back

[demike]

good stuff man, what are you weighing now?

[TheManofSteel]

good stuff man, what are you weighing now?

I was 166lb a week ago, I'll probably check tomorrow morning since I'll get a nice full night's rest tonight.

I will be pulling lats tomorrow not sure how much cardio.

[TheManofSteel]

I was 166lbs on Wednesday morning.

Yesterday's Workout:
Lats + Biceps
Neutral Grip Pull-Ups
3 sets of 10r

Wide Grip Pull-Ups 3 sets
A60 x 8r
A60 x 10r
A 60 x 10r

X Seated Cable Row 3 sets
140lb x 10r
140lb x 10r
150lb x 8r

Bent Over DB Rows 3 sets
65lb x 12r
70lb x 10r
75lb x 8r

X Reverse Flyes 3 sets
maroon tubing x 12r
maroon tubing x 12r
maroon tubing x 12r

Standing Cable Biceps Curls
40lb x 12r
40lb x 12r
45lb x 10r

Reverse Incline Bench DB Curls
25lb x 10r
20lb x 12r
20lb x 12r

[TheManofSteel]

6am: "The Usual Breakfast"

6.30am: Serving of Thermoloid

8.15AM: HIIT Cardio ** 2 scoops of X-Tend prior **
5m at Level 10
10 Reps of HIIT: 13, 14, 15, 15, 15, 14 x 5
5m at Level 10

Calories Burned: 347
Distance: 1.93 miles
Max HR: 170

** 2.5 scoops of X-Tend Post workout **
followed by 1 scoop of Nitro Core 24 in water (9am)

1pm: chicken breast w/ low fat mozz cheese, one handful of almonds, "Digestive Health" Green Giant SANS carrots, 1/2 Kashi bar

[JY_21]

nice job with the HIIT and great back workout

[TheManofSteel]

Smith Shrugs Regular Tempo
240lb x 12r
290lb x 10r
310lb x 10r
320lb x 8r

Incline Bench DB Shrugs***
60lb x 12r
65lb x 12r
75lb x 10r
75lb x 10r

Straight Arm Cable Shrugs***
140lb x 12r
140lb x 12r
150lb x 10r
150lb x 10r

Farmer's Walk 2 sets
75lb each time

Back Extensions 4 sets
BW x 15r
45lb x 12r
50lb x 10r
BW x 12r

Reverse Hyper-Extensions on Purple Exercise Ball 2 sets
12r, 12r

*** 1st two sets were supersets, and then done as individual sets; a PT patient had to use the equipment so I had to defer

PWO: 1 scoop of whey, and 1/4 scoop of GLyco Maize

Pre Workout: 1/2 kashi bar and handful of Almonds + Fiber Supplement

[demike]

Sweet workout man, those are some heavy shrugs.

[TheManofSteel]

Push-Ups + Dips 3 sets
25 r + 12r (1 minute rest)
20 r + 10r (1 minute rest)
10r + 10r

Machine Flyes Double Sets: "Heavy & Slow" + "Light & Fast"; 3 sets
30lb (10r) + 15lb (20r)
35lb (10r) + 20lb (20r)
35lb (10r) + 20lb (20r)

Incline DB Bench Press
50lb x 10r (8r unilateral; 2r together)
50lb x 10r (8r unilateral; 2r together)
45lb x 15r

Push-Ups + Dips 3 sets
15r + 10r
15r + 10r
10r + 10r

Rope Overhead Extensions 2 sets
35lb x 15r
35lb x 15r

SuperSetted with

Bench Dips 2 sets
10r
15r

[JY_21]

simple solid workout brah~

[5Six]

Glad to see you're still going strong, bud!

[TheManofSteel]

simple solid workout brah~

Thanks Brah. Not a ton of energy today but I kept pushing myself through the push ups and dips.


Glad to see you're still going strong, bud!

Hey 5six! Glad to see YOU"RE still around. You should visit more often.

AM Cardio which I forgot to journal this morning

10 minutes on Eliptical; Level 10; 1.00 mile
10 reps of HIIT on Bike; Level 12

[ONpump17]

Glad to see you're still going strong, bud!

this man, keep it up.

[TheManofSteel]

this man, keep it up.

Thanks Aaron

Legs I : HYBRID

Smith Front Squats
115lb x 10r
155lb x 8r
160lb x 8r
165lb x 8r
115lb x 15r

Leg Press High & Tight
715lb x 20r
715lb x 20r
715lb x 20r

SuperSetted with
Leg Extensions 3/4 ROM
165lb x 12r
195lb x 12r
195lb x 12r (30 seconds rest)
105lb x ~12r

CARDIO
20 minutes on Stationary Bike
10 minutes at Level 10; 8 minutes at Level 11; 2 minutes at Level 12
7.14 miles; 197 calories

PWO: 1 scoop of whey; 1/2 scoop of Maize; 1/2 box of Rice Pilaf

[5Six]

Hey 5six! Glad to see YOU"RE still around. You should visit more often.


I will try. Thing is though, when I log in on in the morning I get swamped by a shi*t load of threads I'm sub'd, too. And just usually go straight to my workout journal (which you can check out, if you want :p) Then when I log-in sporadically throughout the day I check out the threads that I see have new posts.

How do you HIIT intervals on the bike? 30/30, 20/40?

And also, I'm still thinking of doing my CSCS this year while I'm still in school. Do you think the knowledge I gain from writing a CSCS will help train a football and hockey team? Keep in mind I already have a BSc in Physiology and a BSc in Kinesiology

And just curious as why to fronts on the smith. Not trying to flame. I'm the sorta arse who asks questions that make people get defensive right away :D

[TheManofSteel]

I will try. Thing is though, when I log in on in the morning I get swamped by a shi*t load of threads I'm sub'd, too. And just usually go straight to my workout journal (which you can check out, if you want :p) Then when I log-in sporadically throughout the day I check out the threads that I see have new posts.

Well I'll be glad to have ya since we're around the same edu-mah-cation level .


How do you HIIT intervals on the bike? 30/30, 20/40?

30 / 30 with any and all intervals


And also, I'm still thinking of doing my CSCS this year while I'm still in school. Do you think the knowledge I gain from writing a CSCS will help train a football and hockey team? Keep in mind I already have a BSc in Physiology and a BSc in Kinesiology

I have picked up my CSCS book again to start studying. It's good knowledge and I learned a couple of things outside of stuff I learned in college but not too much. If you're crammed with stuff I would hold off; but if you have a few free hours a week to read I would do it.


And just curious as why to fronts on the smith. Not trying to flame. I'm the sorta arse who asks questions that make people get defensive right away :D

Too_small (aka Way_Too_small) [aka spot] got me into them. I can add more weight this way, and I REALLY feel them in my quads. As you can see I did a TOTAL Quad specific burnout before jumping on the bike this morning!

[TheManofSteel]

Traps + Cardio
DB Shrugs 4 sets
75lb x 20r
75lb x 20r
75lb x 15r
75lb x 15r

Straight Arm Shrugs 4 sets
150lb x 10r
157.5lb x 10r
157.5lb x 10r
165lb x 10r

Upright Rows 3 sets
45lb x 12r
55lb x 10r
55lb x 10r

Incline Bench Trap Raises 4 sets
24lb x 12r X 4

20.10 minutes Eliptical; Level 10; 314 calories; 2.00 miles

Misc: X-Tend pre workout
PWO: Eggplant Parm (small serving), 1 scoop of whey, and string beans ... it was a meal from my co-workers wife that she brought for me last night...

2nd PWO: 1 breast of chicken, handful of almonds, Fiber - 1 drink, little cheese

[ONpump17]

why do traps & cardio on their own day?

[TheManofSteel]

why do traps & cardio on their own day?

I always do Traps on their own day + the cardio was extra.

I am off from work today so I only go to the gym once that is why there are no seperate sessions today.

Edit: Planning on going for a quick run but it's storming now.

[5Six]

I have picked up my CSCS book again to start studying. It's good knowledge and I learned a couple of things outside of stuff I learned in college but not too much. If you're crammed with stuff I would hold off; but if you have a few free hours a week to read I would do it.

Too_small (aka Way_Too_small) [aka spot] got me into them. I can add more weight this way, and I REALLY feel them in my quads. As you can see I did a TOTAL Quad specific burnout before jumping on the bike this morning!

Thanks for the info, man. It's appreciated :cool:

[TheManofSteel]

Double Pull-Ups Neutrel Grip / Wide Grip; 3 sets
10 / 8
10 / 8
8 / 6

Standing Double Cable Row New Exercise; 3 sets
30lb x 12r
35lb x 10r
40lb x 10r
Super-Setted with
Straight Arm Pulldowns 3 sets
55lb x 10r
60lb x 8r
60lb x 8r

Seated Double DB Row 3 sets
60lb x 8r
60lb x 8r
45lb x 10r
Super-Setted with
Olympic Bar Curls 3 sets; SUPER Strict
55lb x 10r
55lb x 10r
60lb x 8r

Double High Pulley Curls 3 sets
15lb x 12r (no rest)
20lb x 8r
20lb x 10r

Seated Low Row 3 sets; each rep with a 3 second concentrated hold
157.5lb x 8r
157.5lb x 8r
157.5lb x 8r

Hammer Curls SUPER Strict
20lb x 12r
20lb x 12r

Misc:
- Biceps are sore for some reason; I think from running with the dog; it's the only thing I can think of
- PWO: 1 scoop of whey; 1/2 scoop of Glyco

[TheManofSteel]

Sumo Deadlift 4 sets
155lb x 4r
205lb x 2r
225lb x 2r
245lb x 1r
265lb x 0r failed

Unilateral Leg Press 3 sets
305lb x 8r
305lb x 8r
395lb x 6r

Hamstrings Curl 3 sets
165lb x 8r
120lb x 12r (slow & strict)
125lb x 12r (slow & Strict)

Calf Raises on LP 4 sets
305lb x 15r

Tibilais Curls 2 sets
20lb x 15r

10 Minutes on Eliptical at Level 10; 157 calories
10 minutes on TRD Incline
- 2 minutes at 5.0% and 3.6mph
- 3 minutes at 7.5% and 3.6mph
- 2 minutes at 7.5% and 3.8mph
- 3 minutes at 10.0% and 4.0mph

[TheManofSteel]

Deadlifts No Shoes, Trap Bar 5 sets, 6 attempted
195lb x 5r
235lb x 3r
305lb x 3r
345lb x 1r
375lb x 0r, 0r
365lb x 1r

Stationary DB Lunges 3 sets
50lb x 8r
55lb x 8r
60lb x 8r

Barbell Step-Ups 2 sets
135lb x 8r
135lb x 8r

Timed Squats 3 sets
135lb x 30 seconds
135lb x 30 seconds
135lb x 30 seconds

Hamstrings Curl 2 sets
120lb x 15r
120lb x 15r

[TheManofSteel]

Wide Grip Pulldowns
120lb x 12r
135lb x 10r
140lb x 8r
150lb x 8r
157.5lb x 6r

Bent Over Rows
165lb x 8r
170lb x 8r
175lb x 8r
185lb x 6r*

SuperSet
Neutral Grip Pull Ups
10r
10r
10r
10r

X Bent Over DB Flyes
35lb x 12r
35lb x 12r
35lb x 12r
35lb x 12r

SuperSet
Seated Barbell Curls
60lb x 10r
65lb x 8r
65lb x8r

Spyder Curls (Reverse Incline)
20lb x 12r
20lb x 12r
20lb x 12r

Dual D Handle Low Row
90lb x 15r
90lb x 15r

[5Six]

You make me proud being a manlet. Strong man!

[TheManofSteel]

You make me proud being a manlet. Strong man!

Now I just need to drop some more bodyfat; 159lbs here I come

[TheManofSteel]

Standing Cable Flyes
20lb x 12r
22.5lb x 10r
27.5lb x 8r
20lb x 8r
17.5lb x 15r
17.5lb x 15r
17.5lb x 15r

DB Incline Chest Press second highest incline
55lb x 12r
65lb x 10r
70lb x 8r
70lb x 8r
50lb x 12r
40lb x 12r

Bosu Incline Push Ups
10r, w/ a 3 second hold on last rep
10r, w/ a 3 second hold on last rep
10r, w/ a 5 second hold on last rep

Dips
3 sets of 10r

Triceps Pushdowns
4 sets

Bench Dips
2 sets of 12r

[TheManofSteel]

5 minutes on TRD to warm up

Super-Set
Walking Lunges 4 sets
45lb x 10r
45lb x 10r
50lb x 10r
50lb x 10r

X Calf Raises on LP 4 sets
355lb x 15r
355lb x 15r
355lb x 15r
355lb x 15r

2 minutes on Elipitcal; Level 10

Unilateral Leg Extensions 4 sets
105lb x 8r
110lb x 8r
115lb x 8r
85lb x 15r

2 minutes on Elipitcal; Level 12

Leg Press Low Foot Position, & Narrow
715lb x 12r
715lb x 12r
745lb x 12r
745lb x 12r

2 minutes on Elipitcal; Level 12

Single Leg Calf Raises
20lb x 15r
20lb x 15r

Extra Cardio
10 Minutes on Bike at Level 12; 104 calories; 3.75 miles

[TheManofSteel]

the only problem with that foot position on leg press is that you don't get a lot of ROM BUT I really feel it in my quads especially towards the knee. Haven't done that style in a while, I just wanted to change it up a little.

[demike]

Solid workout man, good ****. What is your weight at now man?

[TheManofSteel]

Solid workout man, good ****. What is your weight at now man?

Still at 166. My body is funny from what I learned. It likes to stay at a weight for a few weeks and then all of sudden drop 2 or 3 pounds and then stay there for a time. It's weird like that. I should drop a pound or two by the end of the week (fingers crossed).

Thanks for your continued reading of my journal, I know it's spotty at times but I do what I can & I truly appreciate your support.

[DukeOfManlets]

Still at 166. My body is funny from what I learned. It likes to stay at a weight for a few weeks and then all of sudden drop 2 or 3 pounds and then stay there for a time. It's weird like that. I should drop a pound or two by the end of the week (fingers crossed).

Thanks for your continued reading of my journal, I know it's spotty at times but I do what I can & I truly appreciate your support.

im going to rebound to ur weight in 12 days :D
a wise manlet once said
the mirror>the scale <3


edit: strong leg workout bud, good job

[TheManofSteel]

Super-Set
Neutral Grip Pull-ups 4 sets
10r
10r
10r
+10lb x 10r

X Standing DB Curls Thumbless Grip - 4 sets
30lb x 10r
30lb x 10r
30lb x 10r
35lb x 6r

2 Minutes on Elipitcal Level 12 (~30 calories)

Super-Set
Neutrel Grip Pulldowns 4 sets
140lb x 10r
145lb x 8r
150lb x 8r
152.5lb x 8r

X Reverse-Incline EZ Curls 4 sets
30lb on bar x 12r
30lb on bar x 12r
30lb on bar x 12r
30lb on bar x 12r

2 Minutes on Elipitcal Level 12 (~30 calories)
Super-Set
TRX
12r
12r
12r

X Bent Over Flyes
45lb x 8r
45lb x 8r
45lb x 8r

2 Minutes on Elipitcal Level 12 (~30 calories)

Super-Set
Standing Straight Arm Pulldowns
55lb x 12r
55lb x 12r
55lb x 12r

X Seated Resistance Tubing Pulldowns
blue band x 12r
blue band x 12r
blue band x 12r

2 Minutes on Elipitcal Level 12 (~30 calories)

** X-Tend Pre Workout
** 1 scoop of whey and 1/2 scoop of glyco maize afterward

[5Six]

How do you like TRX? My gym offers free classes and would think it be fun to do for sh*ts and giggles

[TheManofSteel]

How do you like TRX? My gym offers free classes and would think it be fun to do for sh*ts and giggles

I use it for:
1 - Pull Ups / Single Arm Pull-Ups
2 - Planks / Pikes
3 - Chest Flyes (rarely)
4 - Bulgarian Split Squat (rarely)


** I use the TRX ALOT with some of my clients; those who aren't strong enough to do full blown pull ups yet. I add it in to my own routine time to time to change it up.

[demike]

Still at 166. My body is funny from what I learned. It likes to stay at a weight for a few weeks and then all of sudden drop 2 or 3 pounds and then stay there for a time. It's weird like that. I should drop a pound or two by the end of the week (fingers crossed).

Thanks for your continued reading of my journal, I know it's spotty at times but I do what I can & I truly appreciate your support.

That is an interesting find on your body, good to know stuff like that about your body. And no problem about supporting your journal, that is why we are all here mang. We have to help each other out however we can. :)

[5Six]

Ah gotcha about the TRX. I might as well do it for the lulz to see how it is. And since it's free, might as well use it right?

PS. I'm finishing my deload this week, and I'm coming after you :mad: :D

[TheManofSteel]

Incline DB Flyes 5 sets
45lb x 10r (warm)
60lb x 8r
65lb x 8r
70lb x 6r*
70lb x 6r

"IlyaMerlin" Style DB Bench Press 4 sets
45lb x 10r
45lb x 10r
45lb x 12r
50lb x 8r

Dips 4 sets
50lb x 8r
50lb x 5r
50lb x 5r
BW x 12r

Incline Bench Press 3 sets
135lb x 8r
135lb x 8r
135lb x 8r

Chest Protocol 5 sets (1st set with 2 minutes rest after)
orange tubing; flyes / punches; 30 seconds, 30 seconds, 1 minute rest

Total Time: 1 hour

AM Cardio
10 Minutes at Level 11 on Elipitcal
Legs Up Crunches: 2 x 50r w/ 25 lb weight
Double Crunch 3 x 15r, 20r, 20r (5lb ankle weight, 20lb med ball)
10 Minutes Bicycle at Level 12
Core Rotations (Super Strict) 30lb x 10r, 12r
Cable Crunches: 3 sets of 12r (75lb, 75lb, 80lb)
+ X-Tend pre and post workout




PS. I'm finishing my deload this week, and I'm coming after you :mad: :D

What you attacking me on brah ?

[demike]

Maybe his weight he is trying to come after you on, idk. lol

How are Ilya styles press different?

[TheManofSteel]

HIIT on Elipitcal
5 minutes at Level 10
10 Reps of Intervals:
15 x 3, 14 x 7
5 minutes at Level 10

331 calories; 1.87 miles

+ Extra Cardio
10 minutes at Level 12 on Bicycle
100 calories; 3.60 miles

*Stretches: both static and foam roller



Maybe his weight he is trying to come after you on, idk. lol

How are Ilya styles press different?

Just a change of pace, neutral grip, DBs touching, lower the weight keeping elbows close to body. Mimics a close grip bench press.

[TheManofSteel]

POWER Shurgs
225lb x 8r
275lb x 8r
275lb x 8r
300lb x 8r*
300lb x 8r

Super-Set
Seated DB Shrugs 4 sets
75lb x 12r
75lb x 12r
75lb x 12r
75lb x 12r

X Face Pulls 4 sets
50lb x 12r
55lb x 12r
60lb x 10r
65lb x 10r*

Standing Straight Arm Trap Raises 3 sets
24lb x 12r
24lb x 12r
24lb x 12r

Back Extensions
BW x 15r
50lb x 12r
55lb x 10r
BW x 15r

[5Six]

What you attacking me on brah ?

Oh. Starting a lean bulk :p

Does * denote a PR or what?

[DukeOfManlets]

noice to see mah presses up in dis kakawwwitch.
good work manlet man!

[TheManofSteel]

Oh. Starting a lean bulk :p

Does * denote a PR or what?

Yes, * denote PR's. First time I did 300lb as far as I can remember.


noice to see mah presses up in dis kakawwwitch.
good work manlet man!

It was a little change from the ordinary. Felt it alot in my shoulders as well.

[Drekkor]

Subbed :D

[TheManofSteel]

Subbed :D

Thanks Brah

Morning Cardio
5 minutes on Eliptical at Level 10
10 Reps of Intervals (30sec/30sec) on Bike:
Level 13, Level 14 x 2, Level 15 x 7
5 minutes at Level 10 on Bike

Epic Breakfast
1 Turkey Burger Patty, 1 whole wheat bagel, low fat mozzarella, a few pinches of bleu cheese, then a mix of two different hot sauces
http://i224.photobucket.com/albums/dd43/thor638/102_0694.jpg

http://i224.photobucket.com/albums/dd43/thor638/102_0697.jpg

[Drekkor]

Oooh, food pictures - I like that. I have done some video on cooking before, then decided it was kinda ghey to share bb.com cooking secrets in the journal. Meah!

[TheManofSteel]

Barbell Squats No Shoes
185lb x 5r
225lb x 5r

275lb x 3r
315lb x FAILED luckily didn't hurt anything (except ego)
315lb x 1r *partial, did the best I could with it
taqrBjkYTtk

Leg Press
715lb x 8r
815lb x 8r
1,000lb x 6r (7r really, had one bad rep so made up for it)
WXkh7oK-oSM
1,075lb x 4r
4o9pvx4sr4M

Hamstrings Curls
125lb x 12r
130lb x 12r
135lb x 12r

Jump Squats
175lb x 6r
200lb x 4r
RtH8JbZcjT0

Stiff Leg DLs: Unilateral w/ DBs
12lb's x 10r
12lb's x 10r

Reverse Lunges
20lb x 10r
25lb x 10r

+ Spaghetti Pie & Protein Shake as PWO
+ Pre Workout Meal: 3 pinches of Mozz Low Fat Cheese, 1/2 Kashi Bar, 3 Fish Oil Capsules, 2 strips of Bacon (cooked in Ziploc Steamer), 1 handful of almonds

Misc: A/C is fixed at the apartment, will sleep like baby tonight; getting my car back from the shop, back to driving the Subaru... no more Mercedes :(

[DukeOfManlets]

awesome lifts today man, ive buried myself in the power rack thing before squatting heavy with no spot. . it happens. i like how you mix up your workouts a lot, keepen dem fibraz confused. ive had great sucess (yes borat) switching to super high volume leg excercises like urkles on leg press+extensions
when u gona compete braah?

[TheManofSteel]

added videos bump

[TheManofSteel]

Dude, consider lightening weight and getting a full ROM...

I do cycles of squatting. My mentor taught me this; do light full range of squats and sometimes go heavy and partials. Back in the day they used to load up as much as possible and even if they got 10% ROM it was the anabolic response they wanted.

[TheManofSteel]

FULL Barbell Squats No Shoes {video to come} 8 sets
100lb x 10r
100lb x 10r
100lb x 10r
135lb x 10r
qyHf4MFZkZA
155lb x 8r
KUMZ8IicOG4
175lb x 8r
tGrzOP-AGUg
185lb x 6r
NxpJiB4DwFA
200lb x 2r
PaGC2LQae-M

Reverse Lunges 3 sets
30lb x 12r
35lb x 10r
35lb x 10r

Unilateral Stiff Leg DB DL's 2 sets
15lb's x 10r
15lb's x 10r

Super-Set
Calf Raises on LP
305lb x 15r
325lb x 15r

X Unilateral Leg Press
305lb x 8r
325lb x 8r

Extra Cardio
2 minutes @ 3.6mph / 5.0 %
8 minutes @ 3.8 mph / 7.5%
5 minutes @ 3.8 mph / 10.0%
3 minutes @ 4.0 mph / 10.0%
4 minutes @ 4.2 mph / 1.0%

Total: 22 minutes; 1.45 miles; 221 calories

PWO: 1 scoop of whey & 1/2 scoop of glyco

** X-Tend during cardio and pre workout

** Avant Labs Napalm applied an hour before workout; Scivation Dialene 4x (new pick up) 1.5 hours before

[JY_21]

nice vids man
you'll definitely get the full 315 soon enough man

[demike]

Damn cardio. :mad:

Good session man.

[TheManofSteel]

videos added bump

[TheManofSteel]

** Scivation Dialene pre workout (1.5 hours before)
** 3 squirts of Avant Labs Napalm (1.5 hours before)

Breakfast - 3 fish oil capsules, one whole wheat waffle / natty pb and 1 scoop of whey in skim Milk

** 2.5 scoops of X-Tend

Eliptical
5 minutes at Level 10
10 Reps of HIIT: Level 15 x 5r; Level 14 x 5r
10 minutes at Level 10

25 minutes & 2.50 miles

Stationary Bike
10 minutes at Level 12; 3.70 miles; 102 calories

Treadmill
2 minutes; 3.6 mph @ 7.5%
3 minutes; 3.8 mph @ 7.5%
5 minutes; 4.0 mph @ 10.0%
.65 miles; 101 calories

Grand Total:
45 minutes; 6.85 miles; 203 calories (plus whatever was burned on the elitpical

2 scoops of X-Tend afterwards; also did a good 10 minutes worth of stretching

[TheManofSteel]

Wide Grip Chin Ups - 3 sets
8r
8r
8r

Seated Cable Row - 4 sets
150lb x 8r
157.5lb x 8r
160lb x 6r
135lb x 12r

Super-Set
Incline Bench Straight Arm Pulldowns 3 sets
50lb x 10r
55lb x 10r
60lb x 8r

X "Reverse Push-Ups" 3 sets
12r
12r
12r

Super-Set
Unilateral Cable Rows 3 sets
55lb x 10r
55lb x 10r
55lb x 10r

X Standing Tubing Reverse Flyes 3 sets
red tubing x 10r
red tubing x 10r
red tubing x 10r

Standing 21's 2 sets
25lb
20lb

Incline DB Curls 2 sets
15lb x 12r
15lb x 12r

Back Protocol 3 sets
rows / alternating rows / "ski-ers"
30 sec / 30 sec / 30 sec / 60 sec rest

[TheManofSteel]

Breakfast: Same as yesterday (same as everyday)

Morning Supps: 2 tabs of Dialene, 3 squirts of Napalm

Cardio
10 minutes @ Level 10 on Eliptical (Avg. HR: 150)

2 sets of 50 crunches w. 25 weight
2 sets of 25 reps of double crunch

10 minutes @ Level 10 on Eliptical (Avg. HR: 150)

Extended Plank on Bosu 2 sets of 60 seconds

10 minutes @ Level 10 on Eliptical (Avg. HR: 150)

Cardio Totals: 30 minutes @ Level 10; ~3.03 miles; ~453 calories

[TheManofSteel]

Standing Cable Flyes
25lb x 12r
30lb x 12r
30lb x 12r
30lb x 12r

Incline DB Flyes
60lb x 8r
60lb x 8r
- 45lb x 12r
60lb x 8r
- 45lb x 12r

Explosive Bosu Push - Ups
8r
8r
8r

Explosive Machine Cable Press
45lb x 8r
45lb x 8r
45lb x 8r

Dips
12r
12r
8r, 4r
8r, 4r

Triceps Pressdowns

Chest Protocol 4 sets
Orange band; flyes into punches; 30 seconds each; 60 second rest

[DukeOfManlets]

noice
train insane brah

[TheManofSteel]

Breakfast: 1 whole wheat waffle w/ natty PB, 1 scoop of whey in skim milk (8 oz)
Supplements: 2 tabs of Scivation, 3 squirts of Napalm

** X-Tend (2 scoops) pre, during and post workout

Cardio
Elipitcal:
5 minutes at Level 10
10 Reps of HIIT: 5 at 15, 5 at 14
10 minutes at Level 10

Total: 25 minutes; 2.45 miles; 420 calories

Stationary Bike:
20 minutes, 35 seconds; 8.00 miles; 221 calories

Grand Total:
45 minutes; 10.45 miles; 661 calories

[Drekkor]

Are you combining that cardio w/clean eating? Trust a former fatty, food trumps cardio everytime.

[TheManofSteel]

Are you combining that cardio w/clean eating? Trust a former fatty, food trumps cardio everytime.

1 breast of chicken with low fat mozzarella on whole wheat pita
http://i224.photobucket.com/albums/dd43/thor638/102_0723.jpg

[TheManofSteel]

Power Shrugs - 5 sets
225lb x 8r
275lb x 8r
295lb x 8r
RAx8QeZKfm4
315lb x 6r
315lb x 8r
BbaqLeJRP7w

Face Pulls - 4 sets
60lb x 12r
65lb x 10r
67.5lb x 10r
70lb x 10r

X DB Shrugs (3 second hold on each) - 4 sets
50lb x 12r
50lb x 12r
50lb x 12r
50lb x 12r

Trap Raises - 3 sets
30lb x 12r
35lb x 12r
40lb x 10r

Behind-The Back Shrugs - 3 sets
135lb x 10r
135lb x 10r
135lb x 10r

I did a little biceps only 4 sets supersetted DB Preacher Curls and Standing Hammers 2 sets = 20lb, 25lb

[TheManofSteel]

video bump

[demike]

Solid trap workout there, good stuff.

[TheManofSteel]

Breakfast: Kashi Bar & Skim Milk, 2 fish oil caps; 2 cups of black coffee throughout morning
Lunch: 1/2 Whole Wheat Pita; 1 chicken breast; mozzerella cheese; 2 fish oil caps

** Dialene & Napalm used prior to cardio
* 2 scoops of X-Tend
Stationary Bike
2m @ Level 10; 28m @ Level 12
10.76 Miles; 297 calories

** 2 scoops of X-tend
Eliptical
20 minutes @ Level 12
2.05 miles; 330 calories
** 2 scoops of X-Tend

Grand Total: 12.81 miles; 627 calories

[TheManofSteel]

Breakfast (7am): Kashi Bar, one scoop of whey in Skim Milk, 2 fish oil capsules
** Napalm applied before breakfast
** Dialene (2 tabs) at 8am; one black cup of coffee drank around 8.30
** 2 scoops of X-Tend pre workout

Legs - Hybrid (9.45AM)
Smith Front Squats 4 sets
125lb x 8r
145lb x 8r
155lb x 8r
160lb x 8r

Stationary Lunges 3 sets
60lb x 8r
60lb x 8r
65lb x 8r

"Drekkor"'s Style Leg Extensions 8 sets
210lb x 8r
225lb x 8r
232.5lb x 8r
232.5lb x 8r
105 x 20r
105lb x 16r
105lb x 15r
100lb x 20r

**2 scoops of X-Tend
Stationary Cycle; 30 minutes at Level 12; 11.35 miles; 315 calories

11am: PWO: bagel and one scoop of whey in water

[TheManofSteel]

AM Cardio
15 minutes on Elipitcal
2 sets of BallCrunches: 50r; 15r,15r,20r
2 sets of Plank: 60 seconds each
15 minutes on Stationary Bike


Strength Training: Lats
Neutral Grip Pull-Ups: 3 sets
10r
10r
8r

Kneeling Dual D Handle Pulldowns: 4 sets
90lb x 12r
95lb x 12r
95lb x 12r
95lb x 12r

Ball Cobras: 4 sets
10lb x 12r
12lb x 12r
12lb x 12r
12lb x 12r

Seated Tubing Lat Pulldowns: 3 sets
blue tubing x 12r
blue tubing x 12r
blue tubing x 12r

Low Row: 4 sets
157.5lb x 6r
160lb x 6r
160lb x 6r
165lb x 6r

"Drekkor-Style" Lat Pulldowns - 6 sets
150lb x 8r
142.5lb x 8r
140lb x 8r
85lb x 20r
87.5lb x 20r
87.5lb x 20r

Back Protocol: 4 sets
Row - Bent Over Row - "Skier" - rest
30/30/30/60


**Napalm (3 squirts) & Dialene (2 tabs) before each workout today
** X-Tend pre and post workout on each session

Meals
Breakfast: Kashi Bar, protein shake in Skim Milk (Nitro Tech Sample; left whey protein at work), 3 fish oil capsules
Meal #2 (after cardio): Green Giant "Healthy Weight" Veggie Mix, 3 fish oil capsules, 1 breast of chicken w/ one slice of Kraft Cheese (out of my low fat cheese)
PWO Meal: 1 whole wheat bagel w/ cc, protein shake in water (1 scoop of whey, 1/2 scoop of Nitro Core 24)
Dinner: 1 chicken breast, Almonds (28 grams), one slice of cheese, and fiber one drink

[demike]

A lot of different stuff in these workouts, good work. What are "Drekkor-style" pulldowns anyways? Yes I know you Drek is, just how is it different than normal pulldowns?

[TheManofSteel]

A lot of different stuff in these workouts, good work. What are "Drekkor-style" pulldowns anyways? Yes I know you Drek is, just how is it different than normal pulldowns?

Drekkor Style is just a shout to him b/c that's how he puts together some of his sets. 3 or 4 sets of 8r then into 3 or 4 sets of 20 reps. The exercise is no different just the "menu" of sets and reps.

[demike]

Drekkor Style is just a shout to him b/c that's how he puts together some of his sets. 3 or 4 sets of 8r then into 3 or 4 sets of 20 reps. The exercise is no different just the "menu" of sets and reps.

Ah, I gotcha homeslice. :D

[TheManofSteel]

Weight: 161.4

First time under 163 this year. Could it be the Napalm ? and Yes I am well hydrated.

Breakfast: Kashi Bar, 8 oz Skim Milk Casein Protein *KEEP forgetting the whey at work*, 3 fish oil capsules
** Application of Napalm and 2 tabs of Dialene

[Drekkor]

Drekkor Style is just a shout to him b/c that's how he puts together some of his sets. 3 or 4 sets of 8r then into 3 or 4 sets of 20 reps. The exercise is no different just the "menu" of sets and reps.

Hah, you might do better to credit someone like Holabola w/that rep scheme. He was using it before me, I didn't know he did it but later learned that's how he lifts... and the dude makes me look like a Starvin' Marvin ;)

[TheManofSteel]

Breakfast: Kashi Bar, 1 scoop of *Casein* in skim milk, and 3 fish oil capsules
**Application of Napalm; 2 Dialane Tabs

Cardio - LISS ** X-Tend drank in first 5 minutes of walking
30 minutes on Treadmill; 1.90 miles; 319 calories
2m @ 3.8 / 5.0%
13m @ 3.8 / 7.5%
15m @ 3.8 / 10.0%
**X-Tend afterwards

Meal #2: Small bag of Beef Jerky, Kashi Bar, 3 fish oil capsules

**Second app of Napalm, and 2 Dialene Tabs

**X-Tend
Strength Training: Chest
Low End Cable Flyes: 5 sets
15lb x 12r
17.5lb x 10r
20lb x 10r
22.5lb x 10r
25lb x 6r*

Incline DB Flyes: 4 sets
65lb x 8r
65lb x 8r
70lb x 8r
70lb x 6r (crappy form on last 2)

DB Bench: 3 sets (Rep Scheme; 1 slow rep, 1 fast rep)
45lb x 12r
50lb x 12r
50lb x 12r

Dips 3 sets
50lb x 8r
50lb x 8r
BW x 12r

Push-Ups 4 sets
Double Bosu; 20r
Double Bosu; 16r
Double Bosu; 15r
"Perfect Push-Up"; 20r

Chest Protocol 4 sets
Flyes / Punches / "Plank-to-PushUp" / rest; 30 / 30 / 30 / 60
Flyes / Punches / "Plank-to-PushUp" / rest; 30 / 30 / 30 / 60
Flyes / Punches / Rest; 30 / 30 / 30
Flyes / Punches / Rest; 30 / 30 / 30

**PWO: bagel, 1 scoop of whey, X-Tend

Misc: Awesome food day at TARGET. Actually walked around and found:
- Archer Farm Organic Oatmeal; made with flaxseed and whole grains
- Archer Farm Organic Flaxseed Waffles
- Archer Farm Organic Chunky Peanut Butter (had this before)
then found to awesome foods to stow away for cheat/carb up days; two different Archer Farm Flatbread Pizzas... will be good on Leg Days that I want to carb up on... one is Canadien Bacon and Cheese and the other is Chicken Bacon Ranch
Also bought the usual, low fat mozzerella cheese, ziploc steamer bags, two boxes of Kashi bars and Diet Sunkist... overall a great trip

Also, did I mention I was 161.x pounds this morning woooooo

[TheManofSteel]

Weight: 164 :(

Hybrid: Legs II **X-Tend drank before hand**
Full Squats No Shoes, Pointed Toes
135lb x 4r (warm)
195lb x 5r
225lb x 3r
245lb x 1r
260lb x 1r, 1r

Reverse Lunges w. DBs
35lb x 10r
45lb x 8r
45lb x 8r
50lb x 6r**

Calf Raises 4 sets
355lb x 15r
355lb x 15r
375lb x 15r
395lb x 15r

"Girl Pressdowns" 3 sets
160lb x 8r
160lb x 8r
165lb x 8r

30 minutes on Elliptical at Level 12 (X-Tend drank in first 10 minutes)
3.10 miles
501 calories

Misc: It doesn't seem like much but I felt like I worked hard especially with the reverse lunges and it felt like a tough workout. I only planned on 20 minutes on the elliptical but got caught up watching tennis so I pumped out 10 more minutes.

Breakfast: whole wheat waffle + Natty PB, protein shake in fat free milk; 3 fish oil capsules
**Naplam & Dialene
1 cup of coffee at work
-workout-
PWO: noodles, and 1 scoop of whey


Since I haven't updated in awhile here is how it went:
Saturday: "Legs" no cardio: squats (4 sets), reverse lunges (3 sets)
Monday: Shoulders: awful workout soem Military Presses and sides... worst workout I've had in a long time, words don't even describe
Tuesday: Legs I: Sumo DLs (265lb x 1r!), Hamstrings curls (4 x12r w. 120lb), McCabe Squats (3sets) plus cardio
Wednesday: Back + Biceps; good workout but nothing with crazy intensity

Just have had alot going on with this whole grad school thing going on, and getting my car fixed. Just been a lil stressful, had a spat at work on Saturday morning.

I did have a great run on Tuesday evening after the early morning leg workout. 28 minutes 55 seconds to run about 5k.

[TheManofSteel]

Breakfast: Kashi Bar w/ two cups of black coffee

Hybrid: Legs I
Super-Set
Step Ups 4 sets
50lb x 10r
55lb x 10r
55lb x 10r
60lb x 8r

x Unilateral Leg Extensions 4 sets
105lb x 8r
110lb x 8r
110lb x 8r
112.5lb x 8r

Calf Raises on Leg Press 4 sets
355lb x 15r
355lb x 15r
375lb x 15r
395lb x 15r

Super-Set
Walking Lunges 2 sets
20lbs (total) x 18r
30lbs (total) x 20r

X Bulgarian Split Squats 2 sets
45lb x 10r
55lb x 10r

**X-Tend: 2 scoops**
Cardio
Stationary Cycle
30 minutes at Level 12
318 calories
11.08 miles
**X-Tend: 2 scoops**

PWO: noodles and protein shake in 1% milk

[demike]

what kind of noodles man? how high of a step do you use for step ups and what do they hit the most on you?

Nice full squats, I don't even know what I could do for a 1rm. I did a couple sets of 225lbs though. :p

[TheManofSteel]

what kind of noodles man?

just some bow ties that were left over, haven't done any food shopping yet


how high of a step do you use for step ups and what do they hit the most on you?

Step ups are one of my favorite exercise, complete lower body exercise plus stabilization from abs & lower back


Nice full squats, I don't even know what I could do for a 1rm. I did a couple sets of 225lbs though. :p

Thanks!

Morning Cardio: 9.9.09
HIIT on Eliptical
5m @ Level 10
10 Reps of HIIT @ Level 14
10m @ Level 10

Total: 25 minutes; 408 calories; 2.42 miles
**X-Tend drank throughout session & after** HR Monitor worn**

[TheManofSteel]

Super-Set
Low End Cable Flyes- 4 sets
20lb x 10r
25lb x 8r
25lb x 8r
27.5 x 8r

X Smith Machine Explosive Bench - 5 sets
65lb x 8r
85lb x 8r
95lb x 8r
105lb x 8r
105lb x 8r

Super-Set
Dips - 4 sets
BW x 15r
BW x 15r
BW x 15r
BW x 15r

X Seated Machine Flyes - 4 sets
30lb x 10r
35lb x 8r
37.5lb x 8r
40lb x 8r

Incline DB Press: Fast Reps - 3 sets
45lb x 12r
45lb x 12r
45lb x 12r

Smith Bench Press (slow reps) - 3 sets
155lb x 8r
160lb x 8r
165lb x 6r

Chest Complex - 4 sets
flyes / punches / plank-into-push-ups / rest
30 sec / 30 sec / 30 sec / 60 sec

** X-Tend Pre Workout
** Napalm / Dialene 1 hour before workout
** 1 scoop of whey, 3/4 scoop of glyco-maize as PWO

Meals:
7am: B-Fast: 1 scoop of whey in milk, waffle w/ natty PB
11am: Meal #2 (Post Cardio): whole wheat bagel, turkey patty, 28g of shredded cheese, 3 fish oil capsules
2pm: Meal #3 (Pre WO): 1 chicken breast, 28g of shredded cheese, 3 fish oil capsules, 1/2 Kashi bar
4.15pm: Meal #4: Post Workout Shake (as above)
8.30pm: Meal #5: Turkey Burger, Veggie Mix, 28g of Almonds

[demike]

Keep it moving man, doing some work.

Just one thing, I didn't see an answer for the step up, how high is the step from the ground you use for step ups?

[TheManofSteel]

Keep it moving man, doing some work.

Just one thing, I didn't see an answer for the step up, how high is the step from the ground you use for step ups?

6 inch plyometric box

[TheManofSteel]

*Woke Up Late FUUUUUUUUUUUUUUUUUUUUUUUUuuu

B-Fast: Kashi Bar, Protein Shake in Fat Free Milk
* Dialene at 6.30 AM

8.15AM: Cardio
- Santana's Leg Complex
Speed Squats / Alternating Lunges / Switches / Jump Squats / Rest
30 sec / 30 sec / 30 sec / 30 sec / 60 seconds
5 sets

- ManofSteel's Leg Complex
Jump Rope / Mountain Climber's on Bosu / Jumping Jacks / Rest
60 sec / 30 sec / 30 sec / 60 sec
4 sets

** X-Tend

11.15AM: Meal #2: Turkey Burger, w/ 28g of shredded cheese, mustard on whole wheat tortilla

[TheManofSteel]

Hey Subbers (where you at? cakkkaw?!)
Sorry it's been awhile been crazy with work & class.

Exercises from today:
- Barbell Lunges X Calf Raises
3 sets of 135lb x8r; 4 sets of 15r

- Unilateral LP X Hamstrings Curl
4 sets of 8r (305lb) X 3 sets of 4r, 6r, 4r, (180lb, 185lb, 190lb)

- Jump Squats
3 sets of185lb x 6r

- McCabe Squats / Back Extensions
3 sets of 8r with 55lb / 45lb x 12r, 55lb x 10r, 60lb x 8r

[JY_21]

sorry man haven't been able to post in peoples journals the past few days... been busy as phuck with school starting up and sh*t...

wat are mccabe squats?

[TheManofSteel]

B-Fast (6.15am): waffle + PB + whey shake in milk

8.15AM: Cardio
- Santana's Leg Complex
Speed Squats / Alternating Lunges / Switches / Jump Squats / Rest
30 sec / 30 sec / 30 sec / 30 sec / 60 seconds
5 sets

- ManofSteel's Leg Complex
Jump Rope / Mountain Climber's on Bosu / Jumping Jacks / Rest
60 sec / 30 sec / 30 sec / 60 sec
4 sets

PW Meal (8.50am): 1 scoop of whey, and leftover noodles from luncheon (8.50AM)

[demike]

whats the weight at now man? You still cutting or going back up now?

[TheManofSteel]

Smith Incline Press Thumbless
115lb x 10r
145lb x 8r
145lb x 8r
155lb x 8r
165lb x 6r

Flat DB Press 100 rep "challenge" Thumbless Grip
10 sets of 10 reps of 55lb DBs

Decline Double Bosu Tri-Point Push-Ups
3 sets of 12r

DB Pullovers Decline Bench
10r x 50lb
10r x 50lb
10r x 50lb

Rope Pressdowns: 3 sets of ~15r ... 30lb, 25lb

*** DeMike; I'll check my weight tomorrow and Saturday and let you know... still staying low... not trying to gain weight... keeping my eating in check

-=- Breakfast & PW Meal above -=-
Lunch (1pm): Turkey Burger with shredded mozz... two bites of salami
PW Meal (4.05PM): 1 scoop of whey in water, & a small slice of pizza

[TheManofSteel]

Bfast: waffle w/ PB, 8 oz of milk

Morning Cardio: 25 minutes
5m @ Level 10
10 reps of HIIT
10m @ Level 10

Calories Burned: 416; Miles: 2.42

Meal #2: 1 breast of chicken w/ low fat cheese on a whole wheat bagel

Meal #3: handful of almonds, 1/4 of whole wheat bagel, 1 scoop of whey in water

ST: Chest

Incline DB Press 6 sets
50lb x 8r (warm)
70lb x 10r
70lb x 10r
75lb x 8r
45lb x 15r
45lb x 15r

Machine Flyes 7 sets
27.5lb x 12r
30lb x 10r
35lb x 10r
40lb x 8r (tough)
45lb x 4r
27.5lb x 7r FAILURE
22.5lb x 15r

SuperSet
Push Ups: 4 sets of 15r (20 seconds res)
X Triceps Rope Pressdowns: various sets/reps/weights

Overhead Triceps DB Extensions 3 sets
30lb x 12r
35lb x 10r
40lb x 6r

Chest Complex 4 sets w/ orange tubing
flyes / punches / plank-to-push up / rest
30 sec. / 30 sec. / 30 sec. / 60 sec.

PWO: 1 scoop of whey, 3/4 scoop of "Perfect Carb" in water

[demike]

How is work and life going man?

[TheManofSteel]

Breakfast: waffle w/ Natty PB, 3 fish oil capsules, 1 scoop of whey in skim milk

**Napalm applied this morning

AM Cardio + ABs:
2 seperate 10 minutes at Level 10 on Elipitcal
15 minutes of Ab Work
** X-Tend drank during workout

11am: 1 scoop of Nitro Core 24, and a spoonful of Natty PB

Strength Training: Legs I (at noon)

Front Squats on Smith Machine 5 sets
155lb x 8r
165lb x 8r
170lb x 6r
175lb x 6r
185lb x 6r

Leg Extensions 6 sets
240lb x 6r
240lb x 6r
240lb x 6r
240lb x 6r
105lb x 12r
90lb x 20r

Calf Raises on LP 4 sets
395lb x 15r
395lb x 15r
395lb x 15r
395lb x 15r

Leg Press; Low Feet & Close 5 sets (this is to the best of my recollection)
395lb x 12r
485lb x 10r
575lb x 10r
625lb x 8r
625lb x 8r

Bulgarian DB Split Squats 2 sets
45lb's x 8r
45lb's x 8r

PWO: Beef Quesidilla w/ Sweet Potato Fries (boss owed me lunch) [1pm]

[TheManofSteel]

AM: waffle w/ natty PB + fish oil capsules !!!forgot my protein shake!!!

**NAPALM application, one cup of coffee

Cardio: 45 minutes on Stationary Bike at Level 10; over 12 miles; over 300 calories **X-Tend drank within first 10 minutes of Exercise and one more serving afterwrds
**numbers were off because after 7 minutes I accidentally hit the clear button

Lunch: Turkey burger on whole wheat bagel w. low fat mozzerella cheese

2nd meal: 1 scoop of whey in water, waffle w/ natty PB (had a hankering for another one)

Training: Lats
Exercises:
3 sets of pull ups
4 sets of wide grip rows
5 sets of unilateral pulldowns
3 sets of pullovers with straight bar
3 sets of incline DB curl
3 sets of standing hammer curl
1 blow out set of standing DB curls

PWO Shake: 1 scoop of whey, 1/2 scoop of glyco maize

Misc: Haven't checked weight but mirror says I am making some progress. However, blowing it all out on Saturday for a friend's birthday. Bought a good amount of food at Target today. Plus, got a 93 on my PowerPoint presentation for class ("Your information was very good and would make a good presentation to an undergraduate History of Physical Activity class. It is obvious that you went beyond the two studies by reporting more than two more.")

[demike]

Nice front squats man, Turkey burger is good too, ya rly.

[TheManofSteel]

ST: Legs

Sumo Deadlifts
185lb x 3r
235lb x 2r
245lb x 1r
250lb x 1r

Reverse Lunges
50lb x 8r
50lb x 8r
55lb x 8r

X Hamstrings Curl
125lb x 12r
125lb x 15r
125lb x 15r

Back Extensions
50lb x 12r
55lb x 10r
60lb x 8r

[TheManofSteel]

Breakfast: (9am)
Protein Shake in Skim Milk, waffle w/ PB, 3 fish oil capsules
**Dialene serving

Abs Training
4 sets of Hip Twists (25lb 25lb, 30lb, 30lb)
X 4 sets of kneeling Cable Crunches (65lb, 65lb, 70lb, 75lb)

3 sets of Planks (60 seconds each)
X 3 sets of Plate Lifts (25lb 30lb DB, 25lb)

2 sets of 15r Seated Reverse Crunches (12lbx)

2 sets of 25r Double Crunches (20lb & 5lb)

1pm Meal: 1 breast of Chicken on Whole Grains English Muffin & 1 serving of Low Fat Mozz

3.15pm:
Training: Shoulders

Smith Machine Shoulder Press: 4 sets
65lb x 8r (warm)
105lb x 8r
135lb x 8r
145lb x 8r
150lb x 5r

Super-Set
DB Snatch 3 sets
25lb x 8r
30lb x 8r
30lb x 8r

X "Thumbs Up" Raises 2 sets (new exercise for the spinatus muscles)
8lb x 12r (brief pause at top of movement)

Tri-Set
Barbell Front Raises - 4 sets
45lb x 10r
45lb x 10r
50lb x 10r
50lb x 10r

DB Upright Rows - 4 sets
25lb x 8r
25lb x 10r
30lb x 10r
30lb x 10r

"Bert's Style" 90 Degree Rear Raises - 4 sets (sorry this move is difficult to name/describe)
12lb x 12r (R, R, L, L)

Super-Set
Rear Flyes - 3 sets
orange tubing x 12r

Standing DB Presses - 3 sets (every rep as fast as possible)
25lb x 15r
30lb x 15r
30lb x 15r

PWO: Shake and some leftover pork fried rice

[TheManofSteel]

BFast: Kashi Bar + 2 cups of coffee

Morning Cardio
30 minutes on Elipitcal

2nd Meal: whole wheat bagel, 2 eggs + 1 egg white, low fat mozzerella cheese

ST: Biceps & Traps

DB Shrugs: 4 sets of 12r (75lb)
X Barbell Curls (Standing): 4 sets
55lb x 10r
65lb x 10r
75lb x 8r
75lb x 8r

Cable Preacher Uni Curls 4 sets of 12r
12.5lb, 15lb, 17.5lb, 20lb
X Upright Rows 4 sets
55lb x 10r, 70lb x 10r, 70b x 10r, 70lb x 10r

Concentration Curls - 4 sets
20lb x 12r, 25lb x 10r, 25lb x 10r, 30lb x 10r

Standing DB Curls: 1 set of 50 r (20lb DBs)

PWO: 1 scoop of whey in water, and leftover noodles

Misc: Played racqutball and lifted chest last night at LA Fitness. I still have a huge bruise on my knee from racquetball / running into a park bench. Only highlight from last night was Incline Pressing 85lb DBs for 6 reps, I haven't gone that heavy in over a year.

Real strict dieting this week. No Excuses.

[TheManofSteel]

B-Fast: Whole Grain English Muffin w/ Natty PB, Protein Shake in water; 1 cup of coffee
** Napalm application

Training: HYBRID Legs
Barbell Squats No Shoes 5 sets
135lb x 5r
185lb x 5r
225lb x 3r
275lb x 2r (form was not perfect)
255lb x 1r (much better form)

Leg Press; High & Tight 4 sets
665lb x 10r
715lb x 10r
765lb x 10r
815lb x 10r

Back Extensions 3 sets
50lb x 10r
55lb x 10r
60lb x 10r

Seated Leg Curl 1 set
67.5lb x 50r

Cardio
30 minutes on Elipitcal
- 15m reverse direction @ Level 10
- 15m forward direction @ Level 10

15 minutes on Stationary Bike; Level 12

TOTAL: 45 min

PWO: 1 scoop of whey, 1/2 scoop glyco maize

[TheManofSteel]

ST: Legs

Super
Leg Extensions 8 sets
245lb x 8r
255lb x 6r
262.5lb x 6r
265lb x 6r
105lb x 15r
97.5 x 15r
97.5 x 15r
97.5 x 15r

Leg Press Low & Close 7 sets
665lb x 8r
765lb x 10r
865lb x 10r
915lb x 10r
665lb x 20r
665lb x 20r
665lb x 20r

Side Lunges
30lb x 12r
35lb x12r

Front Squats - 90% ROM
115lb x 10r
115lb x 12r

[TheManofSteel]

Strong No Updates in awhile

LEGS

Barbell Squats - 5 sets
135lb x 6r
225lb x5r
255lb x 3r
275lb x2r
280lb x 2r
barbell x 12r (full ROM [for me])


Dumbbell Step Ups - 3 sets
60's x 8r
70's x 8r
75's x 6r

Hamstrings Curl Machine - 4 sets
165lb x 8r
172.5lb x 6r
180lb x 4r
185lb x 4r

Reverse Step Ups - 2 sets
160lb x 8r
160lb x 8r

Calf Raises on LP- 4 sets
305lb x 15r
305lb x 15r
355lb x 15r
355lb x 15r

Power Leg Press - 3 sets
305lb x 8r
305lb x 8r
325lb x 8r

Contra-Lateral Step Up - 3 sets
20lb x 8r
25lb x 8r
30lb x 8r

DB Swings- 2 sets
40lb x 6r (each side)
40lb x 6r (each side)

[TheManofSteel]

LEGS I

Super Set
Smith Front Squats: 4 sets
105lb x 8r
125lb x 8r
145lb x 8r
155lb x 8r

X Unilateral Leg Extensions: 4 sets
105lb x 8r X 4

Leg Press: Quad focus: 4 sets
665lb x 10r
765lb x 10r
865lb x 10r
915lb x 8r

Bulgarian Split Squat: 4 set
40lb x 8r
40lb x 8r
40lb x 8r
45lb x 8r

Total Workout Time: ~ 45 minutes
PW Meal: Noodles, 2 meatballs, and a protein shake

[TheManofSteel]

20 minutes of Cardio on Elipitcal

5 minutes @ Level 10
3 reps of HIIT @ Level 15
7 reps of HIIT @ Level 14
5 minutes @ Level 10

336 calories, 1.92 miles; Weight entered: 169lbs

[JY_21]

where the heck have you been brah!

nice cardio!

[TheManofSteel]

where the heck have you been brah!

nice cardio!

I've been around, haven't been logging. Not enough responses, been thinking about starting a new journal... I started grad school so I have other things to pass the time, still been working out-

Monday's Leg Workout - Hybrid Workout
5 minutes on Eliptical @ Level 10
Sumo Deadlift - 4 sets
185 x 6r
225 x 4r
225 x 4r
245 x 2r

*Ran 6 flights of stairs up & down*

Leg Press - 3 sets
665lb x 10r, 10r (feet normal position, then low & close; no rest in between)
715lb x 10r, 10r (feet normal position, then low & close; no rest in between)
715lb x 10r, 10r (feet normal position, then low & close; no rest in between)

Super-setted with
Leg Extensions - 3 sets
225lb x 6r
225lb x 6r
225lb x 6r

*Ran 6 flights of stairs up & down*

DB Swings - 3 sets
30lb x 6r/6r
35lb x 5r/5r
35lb x 5r/5r

Super-setted with
Walking Lunges (holding DB overhead) - 3 sets
15lb x 20 steps total
15lb x 20 steps total
15lb x 20 steps total

*Ran 6 flights of stairs up & down*

Speed Squats no weight
30 seconds on, 30 seconds rest, 30 seconds on, 30 seconds rest, 30 seconds on, 30 seconds rest
*3 minutes total*

Tuesday Cardio
HIIT on Bike
5 minutes of Level 10
10 reps of HIIT @ Level 15
5 minutes of Level 10

Wednesday Cardio
HIIT on Elipitcal
5 minutes of Level 10
10 reps of HIIT @ Levels: 11, 12, 13, 14, 15, 15, 14, 13, 13, 11
5 minutes @ Level 10

[TheManofSteel]

5 minutes @ Level 10 on Elipitcal

Seated Cable Row- 6 sets
135lb x 8r
150lb x 8r
165lb x 6r
180lb x 6r
187.5lb x 4r
200lb x 2r

*2 minute Elipitcal @ Level 10*

Cosgrove "4 Minute Drill"
Neutrel Grip Pull-Ups & Cable Flyes (Maroon)

*2 minute Elipitcal @ Level 10*

X-Tra Wide Grip Pulldowns - 3 sets
135lb x 10r
135lb x 10r
135lb x 10r

Super-Setted with:
Straight Arm Pulldowns w/ Tubing - 3 sets
Blue tubing x 10r
Blue tubing x 10r
Blue tubing x 10r

*2 minute Elipitcal @ Level 10*

Standing DB Curls 4 sets
30lb x 10r each
30lb x exhaustion
25lb x 10r each
25lb, 12lb x exhaustion

Super-Setted with:
Standing Low Cable Row - 3 sets
90lb x 12r
90lb x 12r
90lb x 12r

*2 minute Elipitcal @ Level 10*

Speed Rows w/ Yellow Tubing
30 seconds FAST rows, 30 seconds rest, 30 seconds FAST rows, 30 seconds rest, 30 seconds FAST rows, 30 seconds rest, 30 seconds FAST rows
- 4 sets -

PWO: 1 scoop of whey, 3/4 Perfect CARB

[TheManofSteel]

*5 minutes on Elipitcal at Level 10*

Step Ups Higher Bench
30lb x 10r
30lb x 10r
35lb x 8r

SuperSetted With:
Unilateral DB Deadlifts
55lb x 4r, 4r
55lb x 4r, 4r
55lb x 4r, 4r

*2 minutes on TRD: 8.0 mph @ 1.0% grade*

Overhead Stationary Lunges
60lb x 8r,8r
60lb x 8r, 8r
65lb x 8r, 8r

SuperSetted With:
One Legged Bounds Left leg down hall, right leg back
5r, 5r
5r, 5r
6r, 6r

*2 minutes on TRD: 8.8 mph @ 1.0% grade*

Calf Raises on LP - 1 set alone
305lb x 15r

Super-Set with NO Rest in between
Power Leg Press with Calf Raises on LP
305lb x 8r / 305lb x 12r
305lb x 8r / 305lb x 12r
305lb x 8r / 305lb x 12r

*2 minutes on TRD: 9.0 mph @ 1.0% grade*

Speed Squats: 3 sets
30 second squats / 30 seconds rest / 30 second squats / 30 seconds rest / 30 second squats

PWO: 1 scoop of whey, 3/4 Perfect Carb, lil stuffing

[TheManofSteel]

New!

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