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

[TheManofSteel]

Intro
Some people were interested in what I've been doing. I've got enough free time to sit in front of my laptop an hour a day to make sure this thing stays straight. I work as a Personal Trainer in a Studio in Northern NJ; I basically live there so it is easy for me to get workouts out in. I am currently studying for my CSCS.
Some random facts that I cannot fit into seamless paragraphs
+ I had my ACL reconstructed in November of 2006; and cleared to fully workout a year later.
+ I used to be fat (199lbs) {check my Bodyspace (http://bodyspace.bodybuilding.com/TheManofSteel/) for pics}
+ Read my Bodyspace (http://bodyspace.bodybuilding.com/TheManofSteel/)for a little more of a fuller background

Diet Basics
- Low CHO... all CHO come from whole wheat sources... the only time I eat simple CHO is directly after weight training
- I try to eat as many unprocessed foods as possible
- Protein comes from whey, tuna, and mostly chicken
- I drink only water, diet green tea, and some 100% juice (1st drink of the day)
- I eat every 2-3 hours

Cardio Basics
- Frequency: 4-6 times a week
- HIIT - 3 times / Other forms - 2 to 3 times a week
- 10 minutes pre-workout (medium intensity)
- 20 minutes post-workout (medium-hard intensity) - when I can fit it in

Training Basics
- Legs twice a week
- One bodypart a day
- 2 to 3 sets every exercise; usually 8 reps
- Abs two to three times a week
- After training for 6 years I never keep track of my rest periods, my body knows when it's ready

Supplements
- X:Tend = 4x-5x a day
- Optimum Nutrition's 100% Whey: 2-4x a day
- *Currently* VPX Meltdown (finishing ~9/9)
- Multi-vitamin (every other day)
- Fish Oil: 2-4x a day

Misc.
- I am trying to incorporate alot of stretching when i have down time at the gym
- I have a limited number of machines at the studio, so most of my workout is free weight and barbell work
- I have VERY small knee issues; I still get some soreness every once in awhile
- Sometimes I do [what I call] a "Dave Draper" workout, where I go in and just react to my body and "feed" it the iron and go in with no plan and just train with my mind
- I will still be keeping up my FitDay Log (http://fitday.com/fitness/PublicJournals.html?Owner=Thor638) - while also writing in foods here
- Also, I will be trying to keep my Bodyspace (http://bodyspace.bodybuilding.com/TheManofSteel/)"Workout Tracker"
- My digital camera recently "perished" so it might be awhile before I get some PPs up
- I also keep track of my Cardio in my BodyBlog (http://blog.bodybuilding.com/TheManofSteel), which I will be keeping up as well

[TheManofSteel]

September 1st
Notes: I LOVE when the gym is A) Dead or B) Closed; I have the place to myself and I choose my music, control the air temp. The whole sh-bang. Anyway, ate breakfast and got to the gym, to pump out a little chest and then relax the rest of the holiday.

Training
5 Minutes - Level 10 on Ellipitcal

Standing Cable Flyes
3 sets
22.5 lb (12r), 27.5lb(8r), 30lb (8r)

Supersetted with

Swiss Ball Push-Ups (toes pointed)
2 sets 12r

Incline DB Press
Double Set: 75lb (10r)- 30 second rest - 55lb (12r)
Triple Set: 75lb (10r)- 30 second rest - 55lb (7r) - 30 second rest - 35lb (12r)

Supersetted with

Close Grip Push-Ups
2 sets 12r

DB Flyes on Exercise Ball
2 sets
55lb (8r)

Supersetted with

Bosu Push-Ups (with feet elevated on High Plyo Box)

Dips
2 sets (12r)

Supersetted with

Plyometric Push-Ups
2 sets of (8r)

PWO:
X-Tend, Whey Protein & White Roll

[TheManofSteel]

Tuesday (9/2) - Morning

1st meal: Whole Wheat Waffle W/ Natural PB {190 calories}

Pre-Workout: X-Tend (2 scoops)

Training: Cardio
5 minutes at Level 10

HIIT: Levels: 14, 15, 16 X3, 15 X3, 14 X2

5 minutes (forward direction) at Level 10

Abs:

Scissor Crunch (15lb) 2x30 X Double Crunch (15lb) 2x15

Hanging Knee Raises 2x15 X Knee Sits on Exercise Ball 4 x 25s, 25s, 35s, 35s

Hip Rotations 2x10 (35lb, 40lb) X Bosu Plank: Knee Cross Touches 2x20

Double Crunch (20lb) 2x15



PWO (2nd meal): X-tend; Kashi Trail Mix Bar; One Scoop of ON Whey {180}
(9.30)


3rd meal (Lunch): Turkey & Swiss Pita Wrap {290}
(12.30)

1 pm: VPX MeltdownE

[jcosley]

Subbed! Good luck man!!!

[TheManofSteel]

Legs 1

2 scoops X-Tend

10 Minutes on Ellipitical at Level 10 (Forward)

Barbell Squats
185 (10r), 205 (8r), 225 (8r), 260 (4)

2 Minutes on Elipitcal Level 10 (Forward)

Barbell Step Ups
135 (8r), 140 (8r)

Supersetted with

Unilateral Leg Extensions
72.5 (12r) X 2

2 Minutes on Elipitcal Level 10 (Forward)

Barbell Lunges
115 (8r), 125 (8r)

Supersetted with

Sumo Squats
75 (12r) X2

2 Minutes on Elipitcal Level 10 (Forward)

Bulgarian Split Squats
100lb x8 X2

2 Minutes on Elipitcal Level 10 (Forward)

Cleans: 100 lb x6

10 Minutes Treadmill: 1.25 miles; 7.5 mph

PWO: 2 scoops X-Tend, White Roll, 1.5 scoops Whey

[jcosley]

Nice routine dude...beat that body up!

[TheManofSteel]

Final Two Meals:

About an hour after PWO (5pm): 1.5 scoops of Whey

8pm: Protein Shake ( only thing at work)

10pm: Chicken Breast, Handful of Almonds

Approx:

1,440 Calories

44.3 Fats

78.5 CHO

187.0 Protein

[jcosley]

U still cutting yet?

[TheManofSteel]

September 3rd: Wednesday
Went into work today (today is my day off); no cardio. Legs are def SORE.
Going out of my routine and not training Lats till Friday (as of now), my mentor wants to train shoulders and biceps today. So we'll see how that goes this afternoon.

Meal #1: 1 scoop of whey, whole wheat waffle, natural peanut butter, 2 scoops X-Tend

Meal #2: Protein Cookie (45 calories, 5g fat, 15g CHO, 10g Protein)


U still cutting yet?

Yes, I wanna get down to being ripped. Last time I had my BF checked I had 12lbs of fat on my body, so ideally lose half of that.

[jcosley]

whats ur bf % at now?

[TheManofSteel]

whats ur bf % at now?

Skinfold Measure put me at 7.778404% on 8/15

Lean Wright: 149.3989 lbs

Fat Weight: 12.601 lbs

Measurements:
Pecs: 4 mm
Abdomen: 13 mm
Quads: 11 mm

[jcosley]

Nice work, you've come a long way!

[5Six]

Stalking. BRB.

[TheManofSteel]

September 3rd: Wednesday
Got home from work got a quick nap in.

Meal #3: Turkey & Swiss on a Lo-Carb Wrap: Handful of Pretzels & Handful of Almonds (crazy hungry to do, tried to quell a little bit)

Half an hour Later - Energy Pill

Before training: 2 scoops X-Tend

Training- Shoulders/Biceps (with my mentor B.F.)
Shoulder Press Machine: 150lb x 10r X2

Shrugs on Machine: STACK x 10r X2

Side Raises on Incline Bench: 15lb x 10r, 20lb x 10r

Incline Bench "Total" Shoulder Raises: 20lb x10r X2

European Shoulder Press (Strict ROM) on Cable: 55lb x10r X2
*VERY TOUGH*

Seated Cable D-Handle Biceps Curls: 55lb x10r, 60lb x 10r

Preacher Machine Curls: (I think) 50lb x10r, 55lb 10r *didn't real pay attention*

Spider DB Curls: 20lb x10r, 25lb x 10r

Angled Bar Cable Curls: 120lb x 10r, 125lb x10r

PWO: 2 scoops X-Tend 1 scoop of whey, bagel

1 hour later: chicken breast, & whole grain rice

[DukeOfManlets]

subscribed.

[TheManofSteel]

September 3rd: Wednesday
Final Post:

"dinner":2nd Chicken Breast, 2 handful almonds

Final Meal: 1 scoop of whey


Misc: Had three beers at the bar; LONG ASS DAY tommorow plus Giants home opener, will try to stay away from snax...

thanks all for your support

[TheManofSteel]

September 4th: Thursday

Misc: Slept horrible. Must have been the beers. Woke up twice in the middle of the night.

Meal #1: Whole Wheat Waffle, 100% Juice, Natural PB, and 1 scoop of whey

-VPX Meltdown
Training:
HIIT - 5 minutes Level 10: 10 reps: Level 15 x8, and Level 14 x2; 5 minutes at Level 10; ALL going forward

*2 scoops of X-Tend before & after*

Meal #2: 1 scoop of whey, Kashi Bar

TRAINED 8 clients in 7 hours! PHEW

Meal #3: Kashi Bar

-VPX Meltdown
Training: LATS (make-up for yesterday, squeezing it in)
10 Minutes, Level 10 on Ellipitcal

Wide Grip Pulldowns:
3 sets- 135lbx10r, 142.5lb x10r, 145lb x8r

Supersetted with
Seated Cable Dual Row
3 sets- 120lb x10r, 130lbx8r, 135lb x8r

2 minutes, Level 10

Close Grip Pull-Ups
2 sets: 10r, 8r

Supersetted with
Incline DB Rows
2 sets: 45lb x8r

2 minutes, Level 10

Lying Rope Pullovers
3 sets: 45lb x10r, 45lb x10r, 50lb x8r

Supersetted with
Body Rows: 2 sets x 12r

2 minutes, Level 10
Wide Grip Pull-Ups: (Assistant at 60lb) 8r, 6r

Supersetted with
Low Row - 1 Arm: 65lbX8r, 60x8r

PWO: Half a bagel, 1.5 scoops of whey

PWO II (an hour later): scoop of whey, and cup of rice

Last Meal: Chicken Wings, & Snack Meat and Cheeses (Giants Home Opener Party)

[TheManofSteel]

September 5, 2008
(5.30am)Breakfast: Whole Wheat Waffle, Natural PB, 1 scoop of whey

VPX MeltdownE

(9am)2nd meal: Kashi Trail Mix Bar

2 scoops X-Tend
HIIT Training - backwards motion today
5 minutes at Level 10
10 Reps: Level 16 x5, Level 17x5
10 minutes at Level 10

[TheManofSteel]

Abs Workout:

Crunches (25lb) 2x25
Supersetted with
Reverse Crunches (5lb) 2x25

Planks (on ball, feet up) 2 sets of 60 seconds
X
Cable Woodchopper 3 sets of 12r (25lb, 30lb, 35lb)

Double Crunch (15lb) 2x12r
X
Side Plank 2 sets of 30 seconds

Crunches (25lb) 2x25
Supersetted with
Reverse Crunches (5lb) 2x25

2 scoops X-Tend, Protein Shake

[TheManofSteel]

Saturday

Workout
Deadlift: 200x8, 255 x6, 315 x4, attemptd 350 but didn't do it

Leg Press
3 sets of 775lb
Supersetted with
Box Jumps
3 sets: 6r (3 @ 8seconds, 3 at 10 seconds), 6r (10 seconds)

Hamstring Curl
2 sets: 135lb x8
Supersetted with
McCabe Squats
2 sets: 40(10r), 45lb (8r)

Unilateral Leg Press
2 sets: 375lb x8
Supersetted with
Farmer's Walk
2 sets of 70lb

* X-Tend before & after
* Hooters Wings as PWO

Notes: Absolutely No Desire to Workout today. None. I almost quit after my 1st set of DLs. I was re-racking the weight and said: "You know you're going to kill yourself later for not getting through this. You're not a quitter. You're going to feel better once you start so just get over it and fukin lift"

So I did my sets of DL and Leg Presses, and the hormones started going and next thing you know I completed nearly everything I set out to do (except for Wall Sits, I need assistance with that).

Nutrition was crap, went to Hooters for some wings afterward. Drank a lil that night. Some ice cream on Sunday but that was the only terrible thing.

I burnt my thumb & index finger brewing beer on Saturday night. Shouldn't affect my workouts though.

[TheManofSteel]

September 8th, 2008

Breakfast: Whole wheat waffle + Natural Peanut Butter

VPX MeltdownE (last week on the stack)

Training
HIIT
5 minutes- Level 10
10 Repz of HIIT - 17 x1, 16x4, 15,x5
10 minutes - Level 10

Final: 25 minutes total; 2.26 miles; 415 calories

Since I ate some CHO this weekend I def felt like I had more power

Abs:
2 sets of 50 reps
Crunches 25lb & Reverse Crunches 5lb

Hip Turns: 2x10r (40lb)
X Bosu Plank Crossovers: 2 sets 20r, & 24r

Toe Touches (12lb) 22r, 35 seconds
X Seated Russian Twists (12lb) 20r, 45 seconds

Knee Stands
30 seconds (W/O any touches), 35seconds (w. one touch)

PWO: Kashi Roll- 190 calories; 5g Fat, 27g CHO (6g Fiber, 14g sugar), 12g Protein

2 hours later: 2 handful of almonds, a small bowl of whole wheat noodles (4 spoonfuls)

[TheManofSteel]

2 scoops of X-Tend

Strength Training= Chest
10 Minutes at Level 10 (.94 miles)

Seated Cable Flyes
3 sets: 25lb (12r), 30lb (8r), 32.5lb (8r)
Supersetted with
Machine Press
3 sets: 45lb (8r, 8r), 50lb (8r)

2 minutes- Level 10 on Elipitcal

Incline DB Flyes {2nd Incline Setting}
2 sets: 50lb x8r, 55lbx8r
Supersetted with
Dips
2 sets: 12r, 12r

2 minutes- Level 10 on Elipitcal

Incline DB Press {2nd Incline Setting}
3 sets: 75lb (8r, 6r)- 30 seconds rest- 55lb (8r)
Supersetted with
High Cable Crossovers
3 sets: 25lb (10r), 30lb (8r, 8r)

2 minutes- Level 10 on Elipitcal

DB Pullovers
2 sets: 55lb (10r), 60lb (8r)
Supersetted with
Diamond Push-Ups
2 sets: 12r, 12r

2 minutes- Level 10 on Elipitcal

Perfect Push-Ups (Tri-Point)
2 sets: 20r, 12r/7r

2 minutes- Level 10 on Elipitcal

PWO: X-Tend (2 scoops), 1.5 scoops Whey, white roll

2nd PWO (1 hour later): chicken breast, whole wheat noodles

Final Meal (3 hours later): Protein shake, handful of almonds, and cottage cheese

EDIT: POST 2,000

[TheManofSteel]

September 9th, 2008

1st meal (5.30am): Whole wheat waffle w/ Natty PB, 1 scoop Whey, and 2 scoops of X-Tend

2 scoops of X-Tend
HIIT (9.20am)
5 minutes at Level 10
10 reps: 17 x2, 16x3, 15x5
10 minutes at Level 10

2.26 distance
2 scoops, X-Tend, Kashi Bar & 1 scoop of Whey

Noon: Pita, Turkey, Muenster Cheese

3pm: handful of Almonds, few slices of turkey, 1 fish oil capsules

[TheManofSteel]

September 9th, 2008 - Continued

Strength Training: Legs I- 2.5 scoops of X-Tend
10 Minute Run = 1.26 miles; 7.7 mph/7.6 mph

Barbell Squats - 4 sets
190lb (10r), 210lb (8r), 230lb (8r), 260lb (6r)

Interval: 5 Stairs (10 flights)

Leg Extensions - 2 Triple-Drop Sets
175lb(10r) {30seconds} 125lb (12r) {30 seconds} 95lb (15r)
180lb(10r) {30seconds} 125lb (12r) {30 seconds} 95lb (15r)

Interval: 5 Stairs (10 flights)

Barbell Step-Ups: 2 sets
135lb (8r), 145lb (8r)

Supersetted with:
Unilateral Leg Extensions: 2 sets
75lb (12r), 75lb (12r)

Interval: 5 Stairs (10 flights)

Barbell Lunges: 2 sets
135lb (8r), 135lb (8r)

Supersetted with:
Narrow Stance Leg Press: 3 sets
575lb (12r), 575lb(12r), 675 (8r)

Interval: 5 Stairs (10 flights)

Hulk Superleaps: 2 sets
6 jumps (5 second holds) X2

Interval: 5 Stairs (10 flights)

**Interval 5 stairs: run 1st flight every step, 2nd flight double step 'climb'; fast feet all the way down, quick turn and back up.

PWO: X-Tend (2.5 scoops), white roll, 1.5 scoops whey; 5 spoonfuls of whole wheat noodles

1 hour later: 1.5 scoops of whey

2.5 hours later: 1 chicken breast, cottage cheese, spoonful of Natty PB

[TheManofSteel]

September 10th, 2008
Misc: Great sleep last night.
Breakfast (6.30am): 2 scoops X-Tend, whole wheat waffle w. Nat PB, + 1 scoop of whey

Cardio- MISS 8.30am

Elipitcal: 15 minutes at Level 10

Stationary Bike: 15 minutes at Level 13; 5.96 miles, ~ 160 calories

Treadmill w/ 20lb Weight Vest on: 16 minutes @ 3.8mph (5 minutes at 5%, 5 minutes @ 7.5%, 6 minutes @ 10%); 1 mile

10 minutes of stretching
10AM- 1 scoop whey, Kashi Trail Mix bar

1pm: Pita, 3oz Turkey, & 1 slice Muenster Cheese (Can't wait!)

[TheManofSteel]

September 10th, 2008 - Continued

Strength Training - 2 scoops of X-Tend - Training with my mentor
Bent Over Rows: 115lb x 6r; 150lb x10 X2

Low Row w/ Neutrel Wide Grip: 150lb x10r; 175lb x8r

Standing Close Grip Pulldowns: 120lb x10r; 125lb x10r

Incline Bench DB Rows: 55lb x8r X2

Machine Pulldowns: 180lb x10r; 200lb x8r

Shrugs on Plate Loaded Shoulder Press: 3 plates each side 2x12r

Seated DB Rows {slight lean in}: 85lb x8r X2

PWO: 2 scoops of X-Tend, 1 scoop of Whey, bagel w/ cream cheese

2nd PWO (one hour later): chicken breast, whole wheat noodles

Meal (8pm - 3hours later): chicken breast, almonds, and cottage cheese

Final "Meal" (10.30pm): 1 scoop of whey

[DukeOfManlets]

wtf i want a bagel now. . brb going to the jewish studies center (yes jewish)
wheres the deadlifts?!

[TheManofSteel]

wtf i want a bagel now. . brb going to the jewish studies center (yes jewish)
wheres the deadlifts?!

DLs are Saturday

oh and the bagel I got was from a bakery in the Jewish part of town

[TheManofSteel]

September 11th, 2008 7 years later, we will NEVER forget

B-Fast: Whole wheat waffle, pb, X-Tend, 1 scoop of whey

2nd meal: Kashi Bar

3rd meal: Salad

Training - Shoulders + Triceps

Side Raises: 15lb x12r, 20lbx10, 25x10, 30lbx6
Rope Pushdowns: 40x10 X2, 45lb x10
Front Raises: 20lbx10rX2
Overhead Rope Extensions: 2x10 (40lb)
Push-Ups on Med Ball: 2x12r
Front Raises (unilaterally): 25lb x10, 30lbx8r
Leaning Side Raises: 20lbx8X2

4th meal (PWO): onion roll, 1 scoop of whey

[TheManofSteel]

September 13th

BFast: whole wheat waffl + Natty PB, X-Tend

2nd meal: protein cookie

3rd meal: protein cookie, chicken breast in a wrap with Swiss cheese
half hour later: MeltdownE (only 2 servings left :( )

Warrior Workout
DLs: 200lb (8r), 260 (6r), 315 (4r), 335 (2r)

LP: 875 (8r), 955 (6r), 1,015 (4r), 955(6r)

McCabe Squats: 45lb (8r), 45lb (8r), 50lb (8r)
X Farmer's Walk 2 sets of 70lb

Hamstrings Curls: 135 (8r), 140lb (8r)

Uni LP: 305lb (8r), 380lb (8r), 405 (8r)

[TheManofSteel]

September 15, 2008

Breakfast: Whole wheat waffle + Natty PB; cup of V8

Training- HIIT
5 minutes at Level 10
10 Reps: 17 x3, 16x7
5 minutes at level 10

Meal #2: Kashi Bar, and one scoop of whey

Meal #3: 3 oz Turkey, 2 slices of Lite Swiss Cheese & Lo-Carb Wheat Wrap

Meal #4: 3 oz Turkey, 2 fish oil caps

[TheManofSteel]

September 15th, 2008 Continued

Training - Chest

10 minute Run (5m @ 7.6mph, 5m @ 7.7mph)

Incline Smith Press - 3 sets
175lb x10r X2; 186lb x6r

Supersetted with

DB Flyes on Exercise Ball - 3 sets
55lb x10r; 60lb x 8r X2

2 minutes @ Level 10

Seated Cable Flyes - 2 sets
30lb x10r; 32.5lb x8r

Supersetted with

DB Presses on Exercise Ball - 2 sets
75lb x 10r, 8r

2 minutes @ Level 10

Machine Chest Press - 2 sets
50lb x10r, 52.5 x8r

Supersetted with

Plyometric Push-Ups - 2 sets
8r, 8r

2 minutes @ Level 10

Dips - 2 sets
12r, 12r

Supersetted with

Bosu Push-Ups (Feet Elevated) - 2 sets
2r- 3r (3 second hold) - 2r- 3r (3 second hold) X2

2 minutes @ Level 10

Perfect Push- Ups - 2 sets
20r, 13r

Supersetted with

DB Pullovers
55lb x 12r; 60lb x 10r

PWO: 2 slices of Pizza, 1.5 scoops of whey

PWO II: Chicken breast w/ cheese, almonds

Final Meal: 1 scoop of whey, Natty PB & Cottage cheese

[TheManofSteel]

September 16th, 2008
Breakfast: whole wheat waffle + Natty PB, X-Tend w/ V8, 1 scoop of whey

MeltdownE (2nd to last serving)

3 scoops of X-Tend
Training- HIIT & Abs
5 minutes at Level 10
10 reps: 17x3; 16x7
10 minutes at Level 10

Hanging Knee Raises 2x15 r
X Bosu Crossovers 2x24r

Scissor Crunch 2x20r (25lb)
X Straight Leg Raises 2x12r

Exercise Ball Crunches 2 x 30r
"Knees Up" Crunches (25lb) 2x20r

Meal #2: Kashi Bar, 1 scoop of whey, 2 scoops of X-Tend

Meal#3: 3 oz Turkey, 2 slices Lite Swiss, & Lo-Carb Whole Wheat Wrap

Meal #4: 2 Fish Oil Caps, and a Kashi Bar

[TheManofSteel]

September 16th, 2008 - continued

Strength Training - Legs I
10 minute run at 7.7 mph

Barbell Squats - 4 sets
190 (10r), 210 (8r), 235 (8r), 265 (6r)

Interval: 2 minutes, Elliptical, Level 10

Barbell Step- Ups: 2 sets
155lb (8r); AWFUL form
145lb (8r); better

Supersetted with

Unilateral Leg Pres: 2 sets
75lb x 12r X2

Interval: 2 minutes, Elliptical, Level 10

Leg Press (Narrow Stance)
665lb (10r), 715 (8r)

Supersetted with

Leg Extensions
180 (10r), 187.5 (8r)

Interval: 2 minutes, Elliptical, Level 10

Dumbbell Lunges: 2 sets
60lb x 8r X2

Interval: 2 minutes, Elliptical, Level 10

PWO: 1.5 scoop of whey, 2 slices Dominos Pizza

PWO II: protein shake

[TheManofSteel]

September 18, 2008
Meal#1: protein shake + Kashi Trail Mix Bar

2 scoops of x-tend / LAST MeltdownE
Training - MISS- "MiniMarathon"
15 minutes at Level 10 on Elipitcal
15 minutes at Level 12 on Bike
10 minutes on Treadmill at 7.7mph

Meal #2: turkey & Swiss wrap

Meal #3: spinach salad with chciken + a Zero-Sugar Rock Star

Training: Abs & Calves
Calf Raises on Leg Press: 4x20 (305lb)
Single Leg Calf Raises: 3x15 (20lb)
Seated DB Calf Raises (W/ foam roller) 3x15r (35, 40, 40)

Scissor Crunch: 2x30 (20lb)
Crunches (20lb) 2x10r (5r @ 5 sec, 5r @ 10sec)
Shoulder Circles
Cable Side Bends: 30lb x12r, 35lb 12r

1 scoop of whey, 2 slice of pizza

[ryan6966]

September 18, 2008
Meal#1: protein shake + Kashi Trail Mix Bar

2 scoops of x-tend / LAST MeltdownE
Training - MISS- "MiniMarathon"
15 minutes at Level 10 on Elipitcal
15 minutes at Level 12 on Bike
10 minutes on Treadmill at 7.7mph

Meal #2: turkey & Swiss wrap

Meal #3: spinach salad with chciken + a Zero-Sugar Rock Star

Training: Abs & Calves
Calf Raises on Leg Press: 4x20 (305lb)
Single Leg Calf Raises: 3x15 (20lb)
Seated DB Calf Raises (W/ foam roller) 3x15r (35, 40, 40)

Scissor Crunch: 2x30 (20lb)
Crunches (20lb) 2x10r (5r @ 5 sec, 5r @ 10sec)
Shoulder Circles
Cable Side Bends: 30lb x12r, 35lb 12r

1 scoop of whey, 2 slice of pizza

hey bro
im in this bitch
manlets up

[TheManofSteel]

September 20th, 2008

1st meal: whole wheat waffle + PB, 1 scoop of whey, X-Tend

Training- Legs II
10 minute at Level 10

McCabe Squats- 3 sets
45 x8r, 45lb x8r, 50lb x6r
Supersetted with
Hamstring Curl (Machine) - 2 sets
140lb x8r, 140lb x 8r

Farmer's Walk - 2 sets
70lb
Supersetted with:
Uni LP
355lb x8r, 375lb x8r

Wall Sits - 2 sets
90lb x 60 seconds; 100lb x 60 seconds
Supersetted with
Hulk Superleaps - 2 sets
6r @ 5 seconds each

[TheManofSteel]

MONDAY - September 22nd
B-Fast: Whole wheat waffle & Natty PB

2 scoops of X-tend
Training - HIIT
5 minutes @ Level 10
10 reps of HIIT: 17x3; 16x7
5 minutes @ Level 10

PWO: 2 scoops of X-tend; 1 scoop of whey; Kashi Bar

Meal #3: 1 chicken breast, handful of almonds, .25 cup of shredded cheese

Training - Chest + Tri's
10 minutes @ Level 10 (1.04 mile)

Chest Machine- 3 sets
52.5 lb (10r), 57.5 (8r), 60lb (6r)
Supersetted with
Seated Cable Flyes- 3 sets
30lb (10r), 32.5lb (8r), 35lb (8r)

Interval on Elipitcal: 2 minutes @ Level 10

Exercise Ball Dumbbell Flyes- 2 sets
55lb (8r), 60lb (8r)
Supersetted with
Tri-Point Elevated Bosu Push-Ups- 2 sets
12r, 12r

Interval on Elipitcal: 2 minutes @ Level 10

Straight Bar Push-Downs- 2 sets
60lb (12r), 65lb (12r)
Supersetted with
Dumbbell Pull-Overs- 2 sets
65lb (8r), 65lb (8r)

Interval on Elipitcal: 2 minutes @ Level 10

Plyometric Push-Ups- 2 sets
8r, 8r
Tri-setted with
Dips- 2 sets
(20lb vest on) 10r, 10r
Tri-setted with
Overhead Triceps Rope Extension- 2 set
40lb (12r), 45lb (12r)

Interval on Elipitcal: 2 minutes @ Level 10

PWO: 2 small slices of pizza, 1.5 scoops of whey

1 hour later: 1.5 scoops of whey

Final Meal: Chicken breast, handful of almonds, 1/4 cup of Cottage Cheese

Before bed: 1 scoop of whey

[TheManofSteel]

September 23rd, 2008
Misc: horrible sleep last night, don't know what's been going on with me. Long day ahead of me. Big legs training tonight.

Breakfast: whole wheat waffle + natty PB, 1 scoop of whey

2 scoops of X-Tend
Training - HIIT Forward Motion
5 minutes at Level 10
10 reps: 17x3, 16x4, 15x3
5 minutes at Level 10

Notes: for two reps I switched to just moving my feet and ignored the arms, and then switched back

PWO: Kashi Bar, 2 scoops of x-Tend, 1.5 scoops of whey

3rd Meal: 3 oz turkey, 2 slices of Swiss Cheese, handful of almonds, lo-carb wheat wrap

4th Meal: kashi Bar, 2 oz turkey, 2 fish oil capsule

2 scoops of X-Tend
Training- Legs I
10 Minutes at 7.7 mph

Barbell Squats: 5 sets
200lb (10r), 225 (8r), 240 (8r), 270 (4r), 150lb (8r- 3 seconds pause at bottom)

5 Stairs

Barbell Step -Ups: 2 sets
145lb (8r), (8r) *changed to small plyo box

Supersetted with

Unilateral Leg Extension: 2 sets
75lb (12r), (12r)

5 stairs

Leg Press (Narrow Stance): 3 sets
665lb (8r), 665lb (8r), 715lb (8r)

Supersetted with

Leg Extensions: 2 sets
187.5lb (8r), 195lb (8r)

5 stairs

Walking Lunges: 2 sets
30lb (12r), (12r)

Supersetted with

Static Lunges: 2 sets
60lb (8r), (8r)

5 stairs

1 PWO Meal: 2 scoops of whey, onion roll, 2 scoops of X-Tend

[TheManofSteel]

September 23rd, 2008- continued
2nd PWO: 1.5 scoops of whey

Final meal: chicken breast

[TheManofSteel]

September 24th, 2008
Breakfast: 2 scoops of X-Tend, Whole Wheat Waffle + Natty PB, and scoop of whey

2nd meal: Kashi bar + 2 Fish Oil Capsule

Training - MISS
15 minutes on Elipitcal: Level 10; 1.49 miles; 232 calories
15 minutes on Bike: Level 12; 5.50 miles; 152 calories
16 minutes on readmill: 2.03 miles, 275 calories (1st mile @ 7.6mph, 2nd at 7.7mph)

Totals: Miles: 9.02; Calories: 659

Lunch: Lo-Carb Wheat Wrap; 3 oz Turkey; 1.5 slices of Swiss Cheese; handful of almonds

Training - Biceps / Lats - all weights approx. - I don't pay attention my mentor just puts it on (2 sets of everything)
Single Cable Preacher Curls - 60lb
Standing (supported) EZ Curl
Machine Curls
Seated Olympic Bar Curls
"Biceps - limited ROM Pull-Ups

Kneeling Close Grip Pulldowns - 120lb
Standing Double D-Handle Rows - 170lb
Bent Over Rows - 155lb
Wide Grip Pulldowns - 150lb, 160lb
Straight Arm Pulldowns - 120lb

PWO: 2 scoops of X-Tend, Bagel w/ cream cheese, 1 scoop of whey

PWO II: Vegetable Medley, Chicken Breast w/ cheese

[TheManofSteel]

September 29th, 2008 - 4 day week

Breakfast: whole wheat waffle + Natty PB

2nd Meal (3 hours later): 1 scoop of whey in water

3rd meal (3 hours later): 4 oz Turkey Breast, 2 slices of Swiss Cheese, and 14 slices (26g) of pepperoni

2 Scoop of X-Tend
Training- Chest
Seated Cable Flyes: 3 sets
35lb (8r), 40lb (8r, 8r)

Smith Incline Press: 2 sets
175lb (8r, 7r)

Incline DB Flyes: 2 sets
55lb (8r, 8r)

DB Pullovers: 2 sets
60lb (8r), 65lb (8r)

DB Press: 2 sets
75lb (8r, 7r)

Bosu Three-Point Elevated Push-Ups: 2 sets
12r, 12r

2 scoops of X-tend
PWO: 1 scoop of whey, 1 chicken breast

[TheManofSteel]

September 30th, 2008

Breakfast: whole wheat waffle + Natty PB, 1 scoop of whey

2nd meal: 1 scoop of whey

3rd meal: Salad: spinach leaves, cheese, chicken, carrots, peppers & cucumbers

2 scoops of X-Tend
Training - Legs I
5 minutes @ 3.8mph

DB Lunges: 60lb 2x 8r, 8r

Leg Extensions: 210lb 2x 6r, 6r

Leg Press (High & Together): 765lb 2x 8r, 8r

McCabe Squats: 50lb x8r, 55lb x6r

Leg Curl: 150lb x8r, 6r

Leg Press (Normal Stance): 765lb 2x 8r, 8r

PWO: 2 scoops of X-Tend, 1.5 scoops of whey

PWO II: chicken breast

[TheManofSteel]

October 1st, 2008

Training: Lats / Biceps

Lat Pulldowns (Regular Grip): 160lb 2x8r

Single Arm Low Row (Standing) 90lb x8r, 110lb x8r

Close Grip Pull-Ups: +25lb 8r, 7r

Bent Over Rows: 120lb x8r X2

Straight Arm Pullovers: 120lb x 12r X2

Olympic Curls: 75lb x8r, 85lb x 6r, 65lb x10r

Standing Cable Curls (Angled Bar): 100lb x10r, 110lb x8r

DB Preacher Curl (Dual Curl): 20lb x8r, 15lbx10r

[TheManofSteel]

October 6th, 2008 *vaguely remember*
Machine Chest Press: 52.5 x8r, x8r

Seated Chest Flyes: 35lb x8r, 40lb x7r

Incline DB Flyes: 60lb x8r, x8r

Dips: 20lb Weight Vest x8r, 8r

Elevated Tri-Point Bosu Push-Ups: 20lb Vest on 10r, 10r

* 1 minutes rest in between everything *

October 7th, 2008
Step-Ups: 145lb x8r; 150lbx8r

Leg Extensions: 200lb x8r, x8r

Walking Lunges: 40lb x8r, x8r

Normal Stance Leg Press: 715 x8r, 815x8r

High & Tight Leg Press: 575lb x8r, 665lb x8r

Seated Leg Curl: 150lbx 8r, 8r

* 1 minutes rest in between everything *

[TheManofSteel]

October 8th, 2008

Close Grip Kneeling PD's: 2x8r (120lb, 125lb)

Rows on Hammer Strength Leg Machine: 65lb on each side 2x8r

Bent Over Flyes: 30lb x10r, 8r {40lb next time}

Bent Over Rows: 135lb x8r, 8r

Close Grip Pull-Ups: 25lb x8r, 6r

Straight Arm Shurgs (on seated cable row): 130lb x8r, 8r

DB Shrugs: 85lb x8r, 8r, 8r

Barbell Shrugs: 225lb x8r, 6r 185lb x6r

STanding Olympic Curls: 75lb x8r, 8r

Standing Cable Curls (w bar): 120lb x8r, 125lb x8r

Prone DB Curls: 25lb x8r, 8r

[TheManofSteel]

Training - Chest - October 13

10 Minutes Cardio - Elipitcal Level 10

Bench Press: 4 sets

155lb x10r, 205lb x8r, 220lb x6r, 165lb x failure (3 second concentric, explosive eccentric)

Incline DB Flyes: 2 sets
60lb x8r

Incline Smith Machine: 3 sets
175lb x8r, 165lb x8r, 115lb x8r

High Cable Crossovers: 2 sets
25lb x10r, 30lb x8r

DB Pullovers: 2 sets
60 lb x8r, 65lb x8r

Dips: 2 sets
20lb x 10r

Elevated Bosu PU's: 2 sets
20lb x 10r

Perfect Push-Ups
1x15r

[TheManofSteel]

Training - Abs

10 minutes at Level 10 on Elipitcal

Crunches on Exercise Ball: 2x25r (20lb)
X Cable Rotations: 2x12r (40lb)

Hanging Knee Raises: 3x15r, 20r, 15r
X Rope Crunches: 2x15r (60lb)

Knee Stands: 3 sets: 25s, 25s, 33s
X Dragon Flys: 2 sets 15r

Crunches on Exercise Ball: 2x25r (20lb)

[TheManofSteel]

Legs I

5 minutes at Level 8 on Ellipitcal

Barbell Squats:
225lb x8r, x8r

Barbell Step-Ups
155lb x8r, 8r

Tri-Drop-Set Leg Extensions
210 (8r), 30 seconds, 180lb (10r), 30 seconds, 120lb (15r)
210 (8r), 30 seconds, 180lb (10r), 30 seconds, 120lb (10r) --- exhausted

"High & Tight" Leg Press
715lb x8r, 8r (can go up on weight)

Walking Lunges
40lb x8r, 8r

[TheManofSteel]

October 20th, 2008

Training - Chest

Standard Barbell BP: 3 sets
185lb x8r, 205x8r, 225lbx6

Incline DB Flyes: 2 sets
60lb x8r, x8r
Supersetted with
Machine Press: 2 sets
52.5lb x8r, x8r

Seated Cable Flyes: 2 sets
30lb x8r, 8r
Supersetted with
Bosu Push-Ups, Feet Elevated & Tri-Point w/ Vest: 2 sets
22lb x8r, 8r

Incline DB Press: 2 sets, 1 dropped
75lbx8r; 75lbx6r, 30 seconds, 55lbx ~8r, 30 seconds, 35lb x 10r
Supersetted with
Dips: 2 sets
22lb x8r, 23lb x8r

Perfect Push-Ups (burn out)
50 reps (took 4 sets with about 45 seconds for rest)

[TheManofSteel]

October 21st, 2008
Training: Legs I

Barbell Squats: 4 sets
185lb x8r (warm), 235lb x8r, 245lb x8r, 275x 4r (New PR)

Walking Lunges: 2 sets
45lb x8r X2
Supersetted with
Unilateral Leg Extensions
70lb x12r X2

Barbell Step Ups: 2 sets
155lb x8r X2

"High/Tight" Leg Press: 2 sets
765lb x8r, 800lb x8r

"Wife / Even" Leg Press: 2 sets
665lb x8r X2

Stationary Lunges: 2 sets
60lb x8r X2

[TheManofSteel]

October 23rd, 2008

Training - Lats

Bent Over Barbell Rows:
2x8r of 145lb, 150lb

Standing, Straight Arm Pulldowns:
2x8r of 150lb, 155lb

Standing Close Grip Pulldowns:
2x8r of 125lb, 130lb

Cybex Pulldowns
2x8r of 290, 300

Bent Over Flyes
2x8r of 40lb

Seated DB Rows
2x8r 55lb, 60lb


I took some time off from the seated rows, since focusing on bent over barbell rows; I noticed a significant ease in doing the DB rows. Plus, the Bent Over flyes are getting easier.

[TheManofSteel]

Monday, October 27th
Training: Legs I

Barbell Squats: 5 sets
185lb x8r (warm up), 245lb x8r, 275lb x8r, 285lb x4r, 185lb x10r [3 second hold at bottom]

Walking Lunges
45lb x8r (30 second rest), 30lb x15r
50lb x8r (30 second res), 30lb x15r
{KILLERS!}

Unilateral Leg Extension: 2 sets
80lb x12r
82.5lb x12r

"High & Tight" Leg Press: 3 sets
885lb x8r, 8r; (60 second rest) 665lb x15r

"Wide & Even" Leg Press: 2 sets
665lb x 10r, 10r

[TheManofSteel]

October 28th, 2008
Training: Chest

Standing Low-End Cable Flyes: 3 sets
12.5lb (12r), 17.5lb (8r), 20lb (8r)

Supersetted with

Decline DB Press: 3 sets
70lb (10r), 75lb (10r, 10r)

Seated Cable Flyes: 2 sets
40lb x8r

Supersetted with

DB Pullovers: 2 sets
70lb x8r

Dips: 2 sets
2x10 (28lb)

Supersetted with

Incline Flyes: 2 sets
60lb x8r

Tri-Point Push-Ups (Flat, non-Bosu)
12r, 12r (28lb)

X
Tri Point PU's on Exercise Ball
9r, 6r

[TheManofSteel]

November 3rd, 2008 - Training: Chest

Cable Crossovers: 3 sets
25lb (12r), 30lb (8r, 8r)

Incline Smith Machine Press: 2 sets
165lb x 8r, 8r

Incline DB Flyes: 2 sets
60lb x 8r, 8r

Tri-Set
Dips (Narrow), Dips (Wide), DB Pullovers - 2 sets each

Dips Narrow: 2x 10r (28lb vest)
Dips Wide: 2x 10r
Db Pullovers: 70lb x8r, 75lb x8r

Tri-Point Elevated Bosu Push-Ups: 2 sets
2 x10r (28lb vest on)

Machine Press: 2 sets - (uni-lateral/bi-lateral combo)
45lb x10r, 50lb x10r

[TheManofSteel]

November 10th= Training- Cardio
5 minutes Warm-up at Level 8
10 reps of HIIT: Levels= 12,13,14,14,15,14,14,13,13,12
5 minutes Cool Down at Level 9

Strength Training- Chest + Tri's
Barbell Bench Press: 4 sets
185lb x8r (warm), 195 (10r), 210 (8r), 225lb (6r)

Machine Press: 2 sets (bi / uni switch)
50lb x 10r
Supersetted with:
Incline Cable Flyes: 2 sets
30lb x8r, 35lb x8r

Dips [Wide Grip] (Weighted Vest)
2x8r
Supersetted with:
Flat Bench DB Flyes: 2 sets
60lb x8r, x8r

Overhead Med Ball "slam-Downs" 2 sets
20lb x8r, x8r

Push-Ups (Feet Up on Med Ball)
2x10r

Bosu Chest Squeezes (hold bottom push up position)
2 sets of 30 seconds

Standing Low-End Cable Flyes:
15lb x8r, 17.5 x8r
Supersetted with:
Straight Bar Pressdowns: 2 sets
55lb x8r, 60lb x8r

Bench Dips: 2 sets
12r, 12r

[TheManofSteel]

November 12th, 2008

Training: Legs I

Barbell Squats- 3 sets
185lb x8r (warm up), 285lb (8r), 300lb (4r)

Inverted Leg Press: 3 sets
4 plates (8r) (warm up), 6 plates x8, 8 plates x8

Barbell Step Ups: 2 sets
145lb x8r, x8r

Leg Extensions: 2 sets [2/3 range of motion]
240lb x8r, 250lb x8r

Sumo Squats: 2 sets
150lb x8r, x8r

Butt Blaster Machine: 2 sets
rack x8r x8r

[TheManofSteel]

Thursday November 13th

Training Cardio
20 minutes, Level 10 Eliptical

Training- Shoulders / Traps - yes I know i never do this...
Smith Press: 4 sets
50lb x12r, 70lbx10r, 90lb x8r 100lb x8

Side Raises - 3 sets
15lb x10r, 20lb x10r X2

Reverse Flyes (red band) 2 sets x 12r

European Presses
15lb (12r), 20lb (8r)x2

Reverse Flyes w/ Cables: 2 sets
12.5lb x12r

Smith Shrugs
200lb x8r X3

Rope Upright Rows
25lb x10r, 30lbx10r, 35lbx8r

Kneeling Front Raises
30lb x10r, 32.5 x8r

[TheManofSteel]

November 17th, 2008 - Training: Chest

10 min @ Level 10 on Elipitcal

Barbell BP: 3 sets
195lb x8r, 230lb x8r, 240lb x6r

Flat Bench DB Flye: 2 sets
60lb x8r, x8r

Supersetted with
Perfect Push-Ups: 2 sets
12r, 12r

Dips: 2 sets
8r (35lb vest)

Supersetted with
High Cable Crossovers: 2 sets
25lb x10r, 27.5 x10r

Incline DB Bench Press: 2 sets
75lb x8r, x8r

Overhead Med Ball Tosses: 2 sets
20lb x8r, x8r

[TheManofSteel]

November 18, 2008: Lats + LB, & Biceps

Chin-Ups: 3 sets
8r, 8r, 8r - hands progressively wider

Low Cable One-Armed Rows: 2 sets
55lb x8r, 60lbx8r

Wide Grip Pulldowns: 2 sets
140lb x8r, 145lb x8r

Bent Over DB Flyes: 2 sets
40lb x8r, 8r

Standing One Arm DB Rows: 2 sets
75lb x8r, 8r

Close / Neutrel Grip Pull-Ups: 2 sets
8r, 8r

"Superman" Hyperextensions: 2 sets
10lb DBs x10r, 10r

Reverse HE's: 2 sets
12r, 12r

DB Curls: 2 sets
35lb x8r, 8r

Resistance Band Reverse Flyes: 2 sets
(Maroon) x 12r, 12r

Rope Face Pulls: 3 sets
45lb x10r, 50lb x10r, 10r

Standing Straight Cable Curls: 3 sets
45lb x10r, 50lb x8r, 40lb x8r

[TheManofSteel]

November 19th, 2008: HIIT
5 minutes at Level 10
10 Reps: 5 @ Lvl 14, 5 @ Lvl 15 (down time spend at over 45 rpms, instead of slowing all the way down)
5 minutes at Level 10

Legs I (W. "The Godfather")

DB Lunges (W. foot on a step): 2 sets
40lb DBs x 8r, x8r

Horizontal LP (Stack): 4 sets
(xxxlb) x8r (warm-up), 300lb x10r, 350lb x8r, 400lb x8r

Stiff-Leg DB Deadlift: 3 sets
40lb x5r (warm), 70lb x8r, x8r

Leg Press Machine: 2 sets
6 plates +10lb (each side) x8r, x8r
Supersetted w.
Seated Calf Raise: 2 sets
70lb x15r, 15r

Unilateral Leg Extensions: 2 sets
90lb x8r, x8r
Supersetted w.
Standing Calf Machine: 3 sets
140lb x15r, x15r, x15r

Sumo Squats: 2 sets
150lb x8r, x8r

[TheManofSteel]

November 26th, 2008

Training: Legs I

Squats: 3 sets
225lb x8r, 285lb x6r, 305lb x4

Leg Extensions: 2 sets
225lb x6r, 230lbx6r

Supersetted with:
DB Step-Ups on Plyo-Box: 2 sets
75lb x8r, x8r

Cable Side Lunges: 3 sets
20lbx10r, 30lbx10r, 40lbx10r

Supersetted with:
Reverse DB Lunges (from box)
20lbx10r, 30lb x8r, x8r


-- Happy Thanksgiving

[DukeOfManlets]

gjdm, gonna be squattin teh 3 platez0rs for reps soon!

[TheManofSteel]

December 1st, 2008

Training: Lats
Officially Holiday grinding

10 Minutes on Treadmill: 7.3 mph

Neutrel Grip Chin-Ups: 2x10
Supersetted with:
Seated Cable Row: 135lb (8r), 140lb (8r)

2 Minutes @ Level 10

D-Handle Pulldowns: 130lb (8r), 135lb (8r)
Supersetted with:
Bent Over DB Flyes: 40lb (8r), (8r)

2 Minutes @ Level 10

"Praying Mantis" Pull-Downs: 30lb x8r, x8r
Supersetted with:
TRX Pull-Ups: 2x12r

2 Minutes @ Level 10

Reverse Flyes w/ Tubing (red) 12r, 12r
Supersetted with:
Bent Over DB Rows: 75lb x8r, x8r

10 minutes at Level 10 on Eliptical

[TheManofSteel]

December 2nd, 2008:

Training: Chest

DB BP: 90lb x10r; 100lb x8r

Cable Crossovers: 55lb x8r, 60lb x8r

Hammer Strength Press: 160lb x8r, 170lb x8r

Incline DB Press: 85lb x8r, x8r

Pec Dec: 175lb x8r, x8r

Dips: 30lb x8r, 8r

[TheManofSteel]

December 3rd, 2008:

Legs I w/ The Godfather

Hack Squats: 3 sets

"Concentrated Squats: 3 sets
25lbx10, 45lbx10r, 10r

DB Squats: 3 sets
55lb x10, 60lb x10, 65lb x10

Leg Extensions (Plate Loaded)
4 plates x 10r, 4 plates + 25 X10r

Seated Calf Raises: 2 sets
70lb x15r, x15r

Machine Calf Raises: 2 sets
120lb x15r, x15r

Butt Blaster: 2 sets
Rack x10r, x10r

[TheManofSteel]

December 16th, 2008
Legs I

Squats: 5 sets
185lb x5; 235lb x8r; 285lb x6r; 315x2r; 225lb x10r

Reverse Lunges: 2 sets
35lb x8r, 8r
Supersetted w/
Leg Extensions
225lb x 8r, 8r

Step Ups: 2 sets
75lb x10r, 10r
Supersetted with
Front Squats on Smith (Feet Even & Front)
90lb x10r, 100lb x8r, 10lb x8r

Single Leg Squats (on TRX): 2 sets
25lb vest 10r, 10r

Unilateral Leg Extensions: 2 sets
82.5 x12r, 12r


I got a free packet of SciVation's Vasocharge which I used during this work and I had a great workout.

[TheManofSteel]

December 29th, 2008

A.M. Cardio: Ellipitcal
5 Minutes @ Level 10
10 Reps of HIIT: Level 15
10 minutes @ Level 10

X-Tend (2 scoops)

P.M. Lifting: Chest (Quick, only have 45 minutes today)

Chest Machine: 60lb x8r X3
x Dips 10r X3

DB Flyes: 60lb x8r, (30 seconds) 35lbx12r (Fast tempo); 60lb x8r (30 seconds) 40lbx12r (fast tempo)

Blue Band Chest Press: 3 x12r
X Unilateral Chest Flyes on Swiss Ball: 3 x 10r (12.5lb, 15lb, 17.5lb)

Push-Ups:
12r (fast tempo) (30 seconds)
10r (slow tempo) (30 seconds)
12r (fast tempo) (30 seconds)
10r (slow tempo) (30 seconds)

[TheManofSteel]

December 30th, 2008

Mark's Cardio BootCamp-esque Workout

Jump Rope: 1 minute
X Bosu Mountain Climbers: 45 seconds

Jumping Jacks: 1 minute
X Bench Mountain Climbers: 45 seconds

Bosu Toe Taps: 1 minute
X "Hopping" Side Steps- Jillian Style: 45 seconds

Treadmill: 9.1mph - 2 minutes
X Stairs: 5 flights

REPEAT 3 times
~ 40 minutes total

[TheManofSteel]

December 30th, 2008

Training: Legs I

Barbell Squats: 6 sets
225lb x8r
275lbx4r
315lbx1r (3/4 ROM)
285x2r
225lbx8r
185lbx10r

Leg Extensions:
225lb x8r
232.5lb x 8r (30 second rest)
180lb x8r (30 second rest)
120lb x 10r (30 second rest)
120lb x 12r [fast tempo]

Bosu Single Leg Squats: supersetted with 1st 2 sets of LE's
2 sets of 8reps with 8 lb DB

Walking Lunges: 2 sets
30lb x15r

Supersetted with:
Smith Front Squats: 2 sets
115lb x 8r
110lb x8r

Unilateral Leg Press: 2 sets
305lb x 8r
305lb x 8r

X-Tend, Shake, White Bread

[TheManofSteel]

January 5th, 2009

Cardio

MeltdownE, 1 hour prior

30 Minute Run (20m @ 7.4 mph; 10m @ 7.0 mph)
520 calories
3.62 miles
Avg. HR: 160-170

+2m Cool-Down

20 Minutes Ride (Level 10)
170 calories
6.40 miles

+2m Cool-Down
Totals: 50 minutes + 4 minutes of Cool Downs; 690 calories; 10.02 miles

2 scoops of X-Tend

Reflections/Comments/Remarks: Phew. 30 minute run, not bad for the 1st time doing cardio in AWHILE. The negative to positive self-talk works so well, I have to remember my techniques. I can do, it's all about focus.

BTW, being on MeltdownE is A-M-A-Z-I-N-G I was so ramped up, had great focus, and just generally better well-being. Emotions and thoughts were positive. I forgot how great I feel. What a great start to 2009.

[TheManofSteel]

5 minutes on Elliptical

Smith Floor Press: 4 sets
165x10r, 175x8r, 175x8r, 175x6r

Supersetted with:

Seated Cable Flyes: 4 sets
35lb x8r, 35lb x8r, 30lb x10r, 30lb x10r

Incline Bench Press (WEAK): 3 sets
135lb x10r, 160lb x8r, 165lb x6r

Incline Flyes: 3 sets
55lb x10r [45 seconds rest] 55lb x 6r [45 seconds rest]45lb x10r

Plyometric Push-Ups: 2 sets
5r, 5r

1 Arm Bosu Push-Ups: 2 sets
8r/8r, 8r/8r

Dips: 2 sets
8r, 8r

X-Tend, 1 scoop of Whey, 1 onion roll

[TheManofSteel]

Elliptical - 15 minutes - Level 10

Bike - 15 minutes - Level 10

Reflections/Comments/Remarks: Feeling under the weather today; what I thought was some extra inflammation from working out might be a cold. So no strength training today, and took the evening off from work.

[TheManofSteel]

10.15 minutes; 1.00 miles; 157 calories; Level 10

2x50 crunches (w. 25lb)
2x25 Reverse Crunches (w. 5lb)

2x20 Knees-Up Crunches w. side to side (w. 25lb)
2x 30sec, 45sec Knee Stands on Exercise Ball

10.15 minutes; 1.00 miles; 157 calories; Level 10

2x12,8 Dragon Flys
2x12 Hanging Knee Raises
2x16 Bosu Crossovers

10.15 minutes; 1.00 miles; 157 calories; Level 10

Total: 30 minute, 3 miles, 471 calories

[TheManofSteel]

20:17 minutes on Treadmill; 7.4mph; 2.5 miles; 344 calories

20 minutes on Bike; 10m @ Lvl 10, 10m @ Lvl 12; 6.66 miles; 185 calories

20 minutes on Treadmill; 10m @ 7.2mph, 6m @ 3.8mph w. 5.0% grade; 4m @ 4.0mph w. 5.0% grade

TOTALS:
60 minutes
11.01 miles (3.7 ran)
782 calories (w. input weight of 167)

[TheManofSteel]

Standing Cable Flyes - 4 sets
20lb x12r, 25lb x10, 27.5x10r, 30lb x8r

Dips 3x12
X
Push-Ups w/ Feet Toed-into ball 3x10

DB Bench Press (Double Sets) 1st: 60lb uni/bi x8r w/ 3 second pause on bi's {2 sets}; 2nd: 40lb x12r, 40lbx12r, 45lbx10r (speed reps) {3 sets}
X
Low Cable Flyes
15lb x10r, 16lb x10r, 16lb x10r

Smith Incline Bench Press: 3 sets

[TheManofSteel]

Elliptical
5m at Level 10
10 reps of Intervals
15 x3, 14 x4, 13, 12, 11

240 calories, 1.40 miles

*quick water break* under 1 minute

10 minutes at Level 9
.92 mile; ~ 1xx calories

[TheManofSteel]

Smith Front Squats: 4 sets
105 x10r, 125 x8r, 135x8r, 140lb x8r

"High & Tight" Leg Press: 4 sets
665lbx10r, 775lbx10r, 775lbx12r, 775lbx12r

Supersetted with

Leg Extensions: "Bert F. Style": 5 sets
210lb x12r, 225lbx10r; 225lb x10r [30 seconds rest], 180lb x8r [30 seconds rest] 120x~8r

Cable Side Lunges: 2 sets
40lbx 10r, 40lb x10r

Supersetted:

Bulgarian Split Squats:
45lb x12r, 45lb x12r

Bosu Single Leg Squats:2 sets
8lb x10r, 8lb x10r

"Girl" Pressdowns: 2 sets
120lbx12r, 140lb x8r *

[StrongEthics]

Workouts look good dude. How's the nutrition coming along???

[TheManofSteel]

Workouts look good dude. How's the nutrition coming along???

http://www.fitday.com/fitness/PublicJournals.html?Owner=Thor638

check out yesterday and you'll see :)

[TheManofSteel]

HIIT - Elliptical

5 minutes at Level 9
10 Reps of HIIT: 15x5, 14x5
10 minutes at Level 10

Total: 2.36 miles; 410 calories (at 164lb)

[TheManofSteel]

Smith Shrugs: 4 sets
*supersetted w.
Straight Arm Cable Rows
127.5lb x10r

DB Shrugs: 4 sets
75lb x10r

Trap Raises on Incline Bench: 4 sets
24lb x8r, 18lb x12r, 24lb x8r, 18lb x12r

Date at Top should read 1/15

[TheManofSteel]

10 AM: Triceps / Shoulders

Side Raises: 4 sets

Triceps Pressdowns: 4 sets

Reverse Flyes on Incline Bench
X Triceps Dips

Bench Dips
X
Triceps Extensions: 3 sets

Leaning Side Raises: 2 sets

2pm:
4 sets for Abs including: Bicycles, Reverse Crunches (12lb), Cable Crunches (200lb), Seated Ab Crunches

25 minutes on Treadmill; 3.8 mph, 1.0 % grade

[TheManofSteel]

Leg Press: 4 sets
665lb x8, 765lbx8r, 765lbx8r, 765lbx8r
X
Unilateral Leg Extensions: 4 sets
90lbx8r, 90lbx8r, 95lbx8r, 100lb* x8r
X
Ladder Steps (down & back)
3 sets

Reverse Lunges (W. Step): 2 sets
30lb x8r, 35lbx8r
X
TRX Single Leg Squats: 2 sets
12r, 12r

Hamstrings Curl:
142.5lb x8r, 150lb* x8r
X
Single S. Leg DL
12lb x8r, 12lbx8r

* denotes PR's

[ny_chow]

nice log

i like your formatting

[TheManofSteel]

Incline Bench Press: 3 sets
145lbx10r; 160lbx8r; 170lbx8r

High-Cable Chest Flyes: 3 sets
25lbx10r; 30lbx8r; 30lbx8r
X
MedBall Push-Ups (w. one arm): 2 sets
6r, 8r

DB Pullovers: 2 sets
70lbx8r, 70lbx8r
X
Dips: 2 sets
12r, 12r

Exercise Ball DB Bench Press: 2 sets
75lbx 6r, 70lbx8r

Bosu Push-Ups (w. 3 second hold): 2 sets
10r, 10r

[TheManofSteel]

5m warm-up at Level 10
10 Reps of Intervals: Level 15 x5; Level 14 x5
10m "overtime" at Level 10

Totals: 25 minutes; 2.30 miles; 403 calories

Notes: Felt great today. X-Tend before & after. Only Meltdown (no E); somehow I remember my 3 pills of MD but not one tablet of E. Felt almost euphoric today working out, was just a great workout. Serious stretch sessions afterwards. Plus a short Abs Session:
Knees Up Crunches: 2x50r (w. 25lb)
X Side / Side w. Knees Up 2x20r
X Knees-Up Crunches w/ holds ( 5 @ 3seconds, 5 @ 5 seconds) 2x10r

Knee Stands on Swiss Ball: 3 sets 30seconds, 30 seconds, 40 seconds

[TheManofSteel]

Basic Squats: 6 sets
Bar x6r; 185lbx6r; 225lbx6r; 275lbx4r; 300lbx2r (1/4 reps; not strong enough today); 250lb x6r

Smith Lunges: 3 sets
105lb x8r; 115lb x8r; 125lbx8r
X
DB Step Ups: 3 sets
75lb x8r, x8r; 55lb x12r

Leg Extensions: 6 sets
225lb x6r, x6r; 225lb x6r [30 seconds] 180lb x8r [30 seconds] 135lb x10r [30 seconds] 90lbs x12r
X
"Lady Step Downs": 3 sets
130lbx10r; 135lbx10r, x10r

Single "Cone" Squats: 2 sets
8r, 8r

Notes: Exhausted from restricted calories; a lil stress from work which distracted me. Legs are probably fatigued from cardio sessions. Felt strong though but not enough energy. Next few sessions will need to stay a lil more focused. Few things going on mentally right now which are distracting.

[TheManofSteel]

I was at TG's today so I went old school and just pushing weight around so I am trying to recall what I did today

Dual D Handle Pulldown (Godfather Style): 3 sets
100lb x8r (warm), 120lb x8r, x8r

Low Handle Rows: 3 sets
90lb x8r (warm), 100lb x8r, 120lb x8r (form was poor on last 2)

T-Bar Rows: 3 sets

Bent Over DB Flyes: 2 sets
40lb x8r, 8r

Nautilus Pull Overs: 2 sets
10 plates x8r, 8r

Seated Cable Row: 3 sets
150lb x8r, 175lb x4r, 150lb x8r

Standing Dual DB Rows: 2 sets
55lb x8r, 60lbx8r

[TheManofSteel]

33 Minutes + 2m Cool-Down
1 mile @ 7.2mph, 1 mile @ 7.3mph, (16.35 minutes) 2.02 miles @ 7.4 mph

550 calories (560 Total)
4.02 miles (4.14 miles)
Avg. HR: stated as 136

Knee Up Crunches: 2x50 (25lb)
X Crunch w/ Hold: 2x10r (3s, 5s, 8s, 10s)
X Hanging Knee Raises: 2x15

Knee Stands: 2 x 45s, 50s
X Wheel Roll-Outs: 2x10
X Reverse Crunches: 2x25 (5lb)

[TheManofSteel]

DB Shrugs: 5 sets
50lbx15r, 75lb x10r, 75lb x10r, 75lb x10r, 50lb x15r

Prone Incline Bar Raises: 3 sets
18lb x12r, 22lbx10r, 24lb x10r

Upright Rows (Rope Attachment): 4 sets
45lb x8r, 40lb x10r, 40lb x10r, 40lb x10r

Prone Incline DB Shrugs: 3 sets
40lb x10r, 45 x10r, 50lbx 10r

[TheManofSteel]

Elliptical
5m @ Level 10
10 Reps of HIIT: 5 reps @ Level 15, 5 reps @ Level 14
10m @ Level 10

Totals: 406 calories, 2.05 miles, 25 minutes

[TheManofSteel]

Deadlifts (Trap Bar): 6 sets
145lb x6r; 200lb x6r; 250lb x6r; 300lb x4r; 300lb x2r; 300lb x1r

Leg Press (normal Stance): 3 sets
765lb x8r; 865lb x6r; 915lbx 4r; 915lb x4r

Hamstrings Curl: 3 sets
150lb x8r, 157.5lb x6r, 157.5lb x6r
X
Single Stiff-Leg DL
16lb total: 2x10r on each leg

Calf Raises on LP: 3 sets
15r @ 305lb
X
McCabe Squats: 2 sets
8r @ 50lb

[TheManofSteel]

HIIT on Bike
5 min @ Level 10; 10 Reps @ Level 15; 5 minutes @ Level 10; 10 minutes @ Level 11
Totals: 10.88 miles; 300 calories; 30 minutes

Treadmill w/ 20lb Vest
Total: 15 minutes, 1.00 miles; 149 calories; 7.5 incline @ 3.8 mph for 10 minutes

Workout Totals: 449 calories; 11.88 miles

[TheManofSteel]

Side Raises: 7 sets
12lb x12r, 15lb x10r, 20lb x10r, 20lb x10r, 15lb x10r, 12lb x12r; 8lb x 30 second hold

Prone Incline Reverse Flyes: 4 sets
20lb x 10r, 20lb x10r, 15lb x12r, 15lb x12r
X
Reverse Flyes w/ Resistance Band

Euro Presses: 3 sets
12lb x10r, 12lb x10r, 15lb x10r
X
Leaning Side Raises: 3 sets
12lb x12r

Arnold Presses: 3 sets
35lb x10r, 35lbx10r, 40lb x8r
X
Incline Bar Raises: 3 sets
35lbx10r, 35lbx10r, 40lbx10r

[TheManofSteel]

Morning BP: 111/66 & Pulse: 68
(After taking MeltdownE) 126/79 Pulse the same

HIIT on Ellipitcal
5 minutes at Level 10
10 Reps of HIIT: Level 15 x8r; Level 14 x 2r
5 minutes at Level 10
10 minutes at Level 11 (RPM > 70)

TOTALS: 30 minutes; 509 calories; 2.90 miles

Crunches: 4x 25r (25lb)
X Hanging Knee-Ins: 4 x12r

Scissor Crunch: 2x30r (12lb)
X Cable Rotations: 2 x12r (25lb, 30lb)

Bosu Crossovers: 2 x20r
X Knee Stands: 2 x 60 seconds

[TheManofSteel]

Barbell Squats: 6 sets
bar x6, 185lb x 6r; 225lb x 6r; 275lb x 6r; 285lb x 4r; 245lb x 6r

Horizontal Leg Press: 3 sets
350lb x8r; 350lb x8r; 400lb x6r

Sumo Squats: 3 sets
150lb x8r

Leg Press: 3 sets
12 plates total x8r
X
Seated Calf Raises: 4 sets
70lb x12r

Calf Raise Machine: 3 sets
180lb x 12r, 180lb x10r, 160lb x 10r

Leg Extensions: 3 sets
220lb x 8r, 240lb x8r, 250lb x8r

[TheManofSteel]

Bent Over Barbell Rows: 4 sets
145lb x8r, 155lb x8r X3
X
Close Grip Pulldowns
135lb x8r, 142.5lb x8r, 145lb x8r, 145lb x8r

Straight Arm Pulldowns: 3 sets
65lb x8r, 70lb x8r, 72.5lb x8r
X
DB Rows (Bent-over to bench): 2 sets
75lb x8r , x8r

Superman Back Extensions: 2 sets
10lbs x 10r X2
X
Face Pulls: 3 sets
40lb x10r, 50lb x10r, 55lb x10r

Standing Dual DB Curls: 3 sets
35lb x 8r, 40lb x3r, 2r, 35lb x4r (seriously WTF?)
X
Inverted Row (w/ bench): 2 sets
10r, 10r

Double D Handle Low Row (Standing): 3 sets
80lb x10r, 90lb x10r, x10r
X
"Preacher Curl" Dual DBs: 3 sets
15lb x12r, 20lb x8r, 15lb x12r

[TheManofSteel]

January 29th, 2009: 8am
HIIT on Ellipitcal
5 minutes at Level 10
10 Reps of HIIT: Level 15 x8r; Level 14 x 2r
5 minutes at Level 10
10 minutes at Level 11 (RPM > 70)

TOTALS: 30 minutes; 503 calories; 2.90 miles

**Same as Tuesday work out except 6 less calories!
*** X-tend before & after WO

[\J/]

Looking through this. Looks solid. Ill be dropping in
Keep it up!

[TheManofSteel]

Smith Machine Shrugs: 4 sets
240lb x8r, x8r, x8r, 290lb x4

DB Shrugs: 4 sets
55lb x15r X4
X
Upright Rope Rows: 4 sets
50 x10r X4

Seated Cable Straight Arm Shrugs: 3 sets
127.5 lb x10r X3

Standing Straight Bar Trap Raises: 3 sets
15lb x12r, 18lb x12, 18lb x12r

[TheManofSteel]

* I weighed in this morning and was up half a pound. I know it's a fluctuation, tommorow morning I should be back down. We'll see.

Morning Cardio:
20 minutes on Bike: Level 11
~ 7 miles

Hanging Knee Ins: 2x12r
X Ab Wheel: 2 x15r

Bosu Crunches: 2 x15 (25lb)
X Cable Crunches 3 x12r (50lb, 70lb, 75lb)

Plank w. Feet Elevated: 2 x 60 seconds
X EB Pikes: 2 x12r

10 minutes on Elliptical- Level 11

[TheManofSteel]

DB Bench Press: 3 sets
90lb x10r, 100lb x8r, x8r

Incline Plate Press: 4 sets
70lb x10r, 80lb x10r, 90lb x8r, x8r

Pec Dec: 3 sets
162.lb x8r

Standing Cable Crossover: 3 sets
55lb x8r, x8r; 60lb x8r

Dips: 3 sets
25lb x8r, 35lb x8r, 45lb x8r

Pec Dec: 2 sets
112.5lb x15r, 15r

[TheManofSteel]

Cardio: HIIT on Elliptical
30 minutes: 5 minutes at Level 10, 10 Reps at Level 15, 15 minutes at Level 11
2.86 miles
498 calories

15 minutes; 1.00 mile; 139 calories
8 minutes: 5% @ 3.8 mph
2 minutes: 5% @ 3.9 mph
2.5 minutes: 5% @ 4.0 mph
2.5 minutes: 7.5% @ 4.0 mph

Totals: Miles 3.86; 637 calories

Strength Training: Biceps
Standing DB Curls (Thumbs Out): 30lb 3x10r
X EZ Curl: 85lb x10r, x10r; 90lb x6r

Incline DB Curls: 25lb 3x10r
X Cable Forearm Curls: 3x 12r (35lb)

[TheManofSteel]

HIIT & Cardio
Elliptical
5m @ Level 10
10r @ Level 15
15m @ Level 11

Totals: 30m; 492 calories; 2.81 miles

Extra Cardio: 10m on bike @ Level 12; 3.46 mile, 95 calories

Session Totals: 587c, 6.27 miles

[TheManofSteel]

Strength Training: Legs I
DB Squats: 40lb DBs x 10r, 50lb DBs x 10r, 60lb DBs x 10r, 60lb DBs x 10r

Cable Side Lunges: 3 sets
40lb x10r, 45lb x10r, 50lb x10r
X
Unilateral LE: 3 sets
100lb x8r, x8r, 105lb x8r

"High & Tight" LP: 3 sets
715lb x10r X3
X
Dual LE: 3 sets
230 lb x6r, x6r, 235lb x6r

Smith Front Squats: 3 sets
125lb x10r, 130lb x10r, 135lb x7r (couldn't get the 8th)
X
Hulk Super Leaps: 2 sets
6 reps (5 @ 3 seconds, 1 @ 5 seconds)

Calf Raises on LP: 4 sets
330lb x15r X4

X-Tend before & after; plus a shake & some extra chicken

[BrettT07]

Hey subbing to your journal, General :D

Keep up the work

[TheManofSteel]

Hey subbing to your journal, General :D

Keep up the work

Thanks Man
-=-

Today I trained at TG's (or Club Fit which it's now apparently called) which means I didn't really keep track of weight...

Inverted Row: 2 x 12r

Close Grip Pulldowns: 150lb x8r, 160lbx8r, 162.5 x8r

Dual D Handle Low Row: 210lb 2x10r (not heavy enough)

Seated Dual DB Rows: 2x8r (60lb)

Plate Loaded Pulldown Machine: 200lb 3x8r

Rows on Leg Press: 72.5 each side + sled: 3x 8r, 8r, 6r

Shrugs on Chest Press Machine: 5 plates on each side 2x 10r

DB Shrugs: 80lb 2x 10r, 90lb x8r

Overhead Trap Lifts: 25lb 2x10r

[readyforthepain]

good luck with everything.

[TheManofSteel]

good luck with everything.

Thanks man; appreciated; respect.

[TheManofSteel]

HIIT on Eliptical

5m warm up at Level 10
10r of HIIT at Level 15
4m at Level 11
1m at Level 12

TOTAL: 20 minutes; 345 calories; 1.93 miles

[TheManofSteel]

Update:

Numbers from January 1st
Weight: 174.25
Pecs: 7
Abs: 20
Quad: 15

Fat Weight: 20.81
Fat %: 11.943
Score: 71 / Good


NEW NUMBERS FROM THIS MORNING Change in parenthesis
Weight: 164.6 (-9.65)
Pecs: 6 (-1)
Abs: 14 (-6)
Quads: 12 (-3)

Fat Weight: 14.665 (-6.146)
Fat %: 8.910 (-3.033)
Score: 91 / Excellent

[TheManofSteel]

Tomorrow is my last training day (away for weekend) so I moved my second leg workout up to 2day.

Below Parallel Barbell Squats: 7 sets (2 warm up)
135lb x10r X2; 155lb x8r, 175lb x6r, 185lb x6r, 225lb x2r X2
X
"Girly" Step Downs: 3 sets
140 lb x10r, 150lb x10r, 155lb x10r

Seated Hamstrings Curl Machine: 3 sets
157.5lb x10r, 165lb x8r, 175lb x4r

Unilateral Leg Press: 2 sets
325lb x8r, 335lb x8r

Calf Raises on LP: 2 sets
325lb x8r, 335lb x8r

[spot_skater]

I have been subbed.

[BrettT07]

Update:

Numbers from January 1st
Weight: 174.25
Pecs: 7
Abs: 20
Quad: 15

Fat Weight: 20.81
Fat %: 11.943
Score: 71 / Good


NEW NUMBERS FROM THIS MORNING Change in parenthesis
Weight: 164.6 (-9.65)
Pecs: 6 (-1)
Abs: 14 (-6)
Quads: 12 (-3)

Fat Weight: 14.665 (-6.146)
Fat %: 8.910 (-3.033)
Score: 91 / Excellent

Is that saying you're at 8.9% bodyfat?

[TheManofSteel]

Is that saying you're at 8.9% bodyfat?

Yes by skinfold. But I am nowhere close to that. I usually just go by the numbers, making sure they decrease.

[BrettT07]

Yes by skinfold. But I am nowhere close to that. I usually just go by the numbers, making sure they decrease.

Ah. Well at least you're making progress :D

[Bobs of FL]

subbed MOS.

[TheManofSteel]

I have been subbed.


subbed MOS.

Thanks Manletz; Respect.

[TheManofSteel]

25 minutes on Elliptical for HIIT

5 minutes at Level 10
10 Reps of HIIT: 7 @ Level 15, 3 @ Level 14
10 minutes at Level 11

No calories counted (forgot to enter weight)

[TheManofSteel]

Smith Machine Presses: 4 sets
105lb x10r, 125lb x8r, 145lb x8r, 155lb x4r

Side DB Raises: 3 sets
25lb x8r, x8r; 26.25 x8r
X Standing Cable Presses: 3 sets
27.5 x10r, 32.5 x10r, 10r

Rear Delt DB Flye: 3 sets
20lb x12r; 26.25 x10r, x10r
X Standing Rear Cable Flyes: 3 sets
12.5lb x12r, 12r, 12r

Side Raises (Holds): 2 sets
12lb x 30 seconds, 27 seconds
X
Front Bar Raises: 2 sets
45lb x10r, x10r

Side DB Raises: 2 sets
10lb x20r, 12lb x20r

[BrettT07]

Whole lotta volume... shoulders had to get pretty pumped from that

[TheManofSteel]

Whole lotta volume... shoulders had to get pretty pumped from that

Yah I hit shoulders that hard once or twice a month, and today felt like the day

[TheManofSteel]

Cardio: HIIT + Extra Cardio - stretching included

Elliptical
5m @ Level 10
10 Reps of HIIT: Level 15
5m @ Level 10
20m @ Level 11 (RPM > 70) (HR ~ 150)

Totals: 40 minutes; 670 calories; 3.92 miles

Extra Session: Stationary Bike
15 minutes @ Level 11; 145 calories; 5.20 miles (HR ~ 130)

Session Grand Totals: 55 minutes; 9.12 miles; 815 calories

[TheManofSteel]

Strength Training Legs

Barbell Squats: 2 warm up sets, 4 working sets
bar x6, 135lb x6r, 225lb x6r, 275lb x6r, 285lb x4r, 300lb x1r

Stationary Lunges: 3 sets
60 lb DBs x8r X3

Hack Squats: 3 sets
180lb + Sled x 10r, 210lb + Sled x 10r, 220lb x 10r

"Sissy Squat" w/ Foot Holder: 3 sets
45lb x10r X3

Sumo Squat: 2 sets
150lb x10r X2

Supsersetted with:
Calf Machine Raises: 2 sets
140lb x15r, 160lb x15r

Seated Calf Raises: 2 sets
70lb x10r X2

[TheManofSteel]

"Cardio" & Abs - 8am
10m on Bike at Level 12
Hanging Knee Raises: 2 x12
X Cable Crunches: 2 x 12 (75lb)
X Rope Crunches on EB: 3 x12r (25lb) [?]

Feet Up Crunches (Against Wall): 3 x12 r (45lb)

Knee Stands: 2x 60 seconds (Sweet!)
X Bosu Crossovers: 2 x 20r, 24r

Total Crunches: 120

Strength Training- LATS
Bent Over Rows: 3 sets
135lb x 8r (warm), 155lb x8r, 170lb x8r*

Lat Pulldowns: 3 sets
140lb x8r, 150lb x8r, 152.5 x8r

Dual D Handle Low Row: 2 sets
112.5 x10r X2

Straight Arm Pulldowns: 2 sets
60lb x 8r, 65lb x8r

Seated Cable Row: 3 sets
135lb x8r, 150lb x8r, 165lb x8r*

Single Standing Low Rows:
55lb x8r, 60lb x8r

* Denotes PR

PWO: white noodles, cut of veal, protein shake

[BrettT07]

Nice workout :D 2 PRs.. always great ha

[TheManofSteel]

HIIT on Elliptical
5 minutes @ Lvl 10
10 Reps of HIIT: 8 @ Lvl 15, 1 @ Lvl 16, 1 @ Lvl 17
10 minutes @ Lvl 11 & 12

Totals: 25 minutes; 421 calories; 2.35 miles

(Entered weight as: 165) *HR topped out at 166. During the last 10 minutes kept it in between 148-152*

[TheManofSteel]

Smith Shrugs: 4 sets
240lb x 10r
X
Straight Arm Shrugs on Low Row: 3 sets
150lb x 10r
X
Overhead Trap Raises: 4 sets
24lb x 10r

DB Shrugs: 3 sets
75lb x10r

Edit: Thanks BrettT07 - the Title is supposed to read "Traps"

[TheManofSteel]

Stationary Bike: 10 minutes; 3.85 miles; 106 calories; Level 12

Dragon Flys: 2 x12r (last rep held for 5 sec at top & bottom)
Floor Crunch: 2 x12r (50lb)
Reverse Crunches : 2 x20r (5lb, 10lb)

Treadmill: 10 minutes; 1.30 miles; 171 calories; 9 min @ 7.6mph, 1 min @ 10.0 mph

Cable Rotations: 2x10r (35lb)
Side Planks: 2 x 30 seconds
EB Pikes: 2 x10r

Elliptical: 10 minutes @ Level 10

[BrettT07]

Smith Shrugs: 4 sets
240lb x 10r
X
Straight Arm Shrugs on Low Row: 3 sets
150lb x 10r
X
Overhead Trap Raises: 4 sets
24lb x 10r

DB Shrugs: 3 sets
75lb x10r

Lats eh? :p

[TheManofSteel]

Lats eh? :p

Hahahah

can you tell I was in a rush to enter it ?

[TheManofSteel]

DB Presses: 3 sets
90lb x 10r, 100lb x8r, 100lb x6r

Hammer Strength Press: 3 sets
80's x 8r, 85's x6r, x5r

Pec Dec: 3 sets
162.5 x8r, 162.5 x8r, 165;b x8r

Dips: 3 sets
35lb x8r, 45lb x8r, 50lb x6r

Incline Barbell Press: 2 sets
155lb x6r, x6r

[TheManofSteel]

Morning BP:

117/71

Pulse: 62

[5Six]

How dod you do the BP? And good to see someone monitors it!

[TheManofSteel]

We have an electronic one at work; it runs pretty darn accurate.

I always make sure my BP is stellar

[TheManofSteel]

8.15 AM

HIIT on Elliptical
5m @ Level 10
10 Reps of HIIT: 15, 16, 17, 16, 16, 15 x 5
5m @ Level 11
10m @ Level 12

TOTAL: 35 minutes; 607 calories; 3.45 miles

Knees Up Crunches: 2x25r (25lb)
X Crunches w. 5 second hold: 2x8r (25lb)
X Scissor Crunch: 2 x 30r (15lb)

[TheManofSteel]

Wide Grip Pulldown: 3 sets
142.5 x10r; 155lb x8r; 157.5lb x8r
X
Standing Cable Flyes: 3 sets
25lb x10r; 30lb x8r, 30lb x8r

Neutral Grip Pull-Ups: 3 sets
20lb belt: 8r, 7r, 7r
X
Incline DB Press: 3 sets
75lb x10r X3

Bent Over Raises: 3 sets
40lb x 10r X3
X
Dips: 3 sets
45lb x 8r X3

DB Pullovers: 2 sets
75lb x8r, x8r
X
Low Row Unilaterally (standing)
60lb x8r, 62.5lb x8r

[TheManofSteel]

HIIT on Bike
5m @ Level 10
10r of HIIT: Level 15
15m @ Level 12

Total: 30 minutes; 12.15 miles; 336 calories

Avg. HR: ~ 146. Highest: ~ 157

[TheManofSteel]

Squats:
bar x 6r, 135lb x6r; 225lb x6r; 245lb x4r; 255lb x2r

Step Ups: 2 sets
80lb x8r, x8r

McCabe Squats: 3 sets
60lb x6r, 80lb x 10r, 100lb x 8r

Reverse Lunges: 2 sets
35lb x8r, 8r

Seated Calf Raises: 3 sets
70lb x 12r X3

Machine Calf Raises: 4 sets
160lb x 15, 15r, 12r, 12r

Leg Extensions: 2 sets
250lb x8r, 8r

[BrettT07]

What's a McCabe squat?

[TheManofSteel]

What's a McCabe squat?

it's a squat with a back extension from a low cable... brb uploading my video on youtube

Edit: Awful video, but if you turn your head you get the idea

46ydvYQImg8

[BrettT07]

it's a squat with a back extension from a low cable... brb uploading my video on youtube

Edit: Awful video, but if you turn your head you get the idea

46ydvYQImg8

You like that exercise? I've never seen it used before

[TheManofSteel]

You like that exercise? I've never seen it used before

If I didn't like it, I would never do it ;)

February 23rd, 2009

HIIT on Eliptical
5m @ Level 10
10 Reps of Level 15
10m @ Level

Calories: 419; Distance: 2.39 miles

Edit: A new workout plan will be posted/discussed for March. Hopefully I'll have it up today.

[TheManofSteel]

Strength Training: Shoulders

Smith Machine Press: 5 sets
105lb x8r; 125lb x8r, 135lb x8r; 145lb x8r; 155lb x6r

Standing Rear Flyes (on cables): 3 sets
12.5lb x12r, 12.5lb x12r; 13.5lb x12r
X
Standing DB Side Raises: 3 sets
20lb x 10r, 10r, 10r

Seated DB Military Press: 2 sets
60lb x8r, x8r
X
DB Side Holds: 12lb x30 sec., 30 sec.

Standing Arnold Presses: 2 sets
35lb x8r, 40lb x8r
X
Rear Flyes (w. Tubing): 2 sets
Pink x 12r, x 12r
X
Leaning Side Raises: 2 sets
15lb x 12r, 12r

Standing DB Side Raises [Fast Tempo]: 2 sets
10lb x15r, 12lb x 12r

** X-Tend Pre Workout
*** 1/2 Bagel, 1 scoop of Whey

[TheManofSteel]

After going to this conference this weekend, I learned some new ways to train. Cosgrove/Santana both promote a "Metabolic Training" style. Which is both anaerobic and aerobic in it's approach to targeting fat. The workouts will be posted in my log, but the gist of it is to perform an exercise for 20 seconds, then rest for 10 seconds. Going through this cycle, back to back. You can create a "cycle" with 3 to 4 exercise, and then do it as many times as you can. I'll start low and work my way up. There will also be variations to this 20 sec./10 sec. rule. One is to do it with no rest at all and only resting after all the exercises are completed. I will vary this up as well-

So in a week, I am looking to do this above workout (HIAIT) three times a week, while still incorporating my HIIT up to 3 times a week {realistically 2 times}.

There will be no change in my workout schedule. However, I will look to incorporate some variations in tempo. One or two sets of "fast tempo" reps, and one slow/hold/pause type reps.

I have a ton of faith in this new training protocol; we'll see what's to come of it.

[TheManofSteel]

First Protocol X 3
Jump Rope: 1 minute
Crunches with 25lb Plate: 1 minute
Reverse Crunches: 1 minute
1 minute rest

2 minutes rest

Second Protocol X 3
Bosu Mountain Climbers: 1 minute
Bosu Crunches : 1 minute
Scissor Crunch (12lb) : 1 minute
1 minute Rest

2 minutes rest

Third Protocol X 3
Split Jumps : 1 minute
Speed Crunches : 1 minute
Straight Leg Raises : 1 minute
1 minute rest

Partial Turkish Get-Ups: 2 sets by 1 minute
Knee Stands: 2 sets by 1 minute

** X-Tend before & after

Total Workout Time ~ 45 minutes

[BrettT07]

The new method is interesting. Do you think it will allow the person to hold a lot of muscle and lose mostly fat during a cut? Like, compared to a standard routine do you think the body composition would be better afterward?

Edit- How did I miss the shoulder workout? But anyway- lots of volume :eek: good workout

[Bignbuff]

Nice work. Are Bosu mountain climbers basically just mountain climbers with your hands placed on the ball for less stability than the floor?

[TheManofSteel]

Nice work. Are Bosu mountain climbers basically just mountain climbers with your hands placed on the ball for less stability than the floor?

Yes. You can either grasp the sides of the bosu, or put your hands flat on-top like your doing a push-up.

[TheManofSteel]

The new method is interesting. Do you think it will allow the person to hold a lot of muscle and lose mostly fat during a cut? Like, compared to a standard routine do you think the body composition would be better afterward?

Edit- How did I miss the shoulder workout? But anyway- lots of volume :eek: good workout

Yes. It's a new(ish) style called Metabolic training, and it is based around this point that it will target fat. Focused on producing a higher EPOC and "after-burn" effect.

I had a lot of time & motivation on Monday so I got alot of shoulder work in.
They were feeling it when I tried to hold up the 25lb plate for crunches this morning.

[BrettT07]

Yes. It's a new(ish) style called Metabolic training, and it is based around this point that it will target fat. Focused on producing a higher EPOC and "after-burn" effect.

I had a lot of time & motivation on Monday so I got alot of shoulder work in.
They were feeling it when I tried to hold up the 25lb plate for crunches this morning.

That's pretty cool. During my 3rd phase (almost done with phase 1) I will be cutting. Feel free to come into my journal and offer advice then, I've never done a bodybuilding style cut before (by that I mean I kept my weight low for pound for pound strength, but never tried losing body fat). Perhaps this Metabolic training will be a good thing to do, just let me know by then how well it works if you find out anything new on it, if you don't mind. :D

Oh, and haha sweet. My shoulders haven't been sore in a while

[TheManofSteel]

Barbell Squats: Full Depth: 6 sets
bar x6r, 135lb x6r, 225lb x8r, 245lb x6r, 265lbx4r, 275lb x 1r

Unilateral Leg Extensions: 3 sets
97.5lb x8r, 100lb x8r, 105lb x8r
X
"High & Tight" Leg Press: 3 sets
665lb x8r, 715lb x8r, x8r

Front Squats (Smith): 3 sets
135lb x8r, 140lb x8r, 145lb x6r
X
Bosu Single Leg Squats: 2 sets
8r (8lb DB)

Calf Raises (on LP): 4 sets
365lb x 15r

Jump Squat: 3 sets
bar x 6r
X
Cald Raises (Unilaterally): 2 sets
20lb x12r

** X-Tend before & after
*** Bagel, 1.5 scoops of protein for PWO

[TheManofSteel]

Hammer Strength: 4 sets
(weight in lbs on each side)
45lb x 8r (warm), 55lb x 6r (warm), 65lb x8r, 67.5 x8r

Bent Over Single DB Rows: 2 sets
80lb x8r, 8r

Pull-Ups (Neutral Grip)
+20lb x8r, x8r

Close Grip Pulldowns (Old School Style): 2 sets
120lb x 8r, 125lb x8r

Seated DB Shrugs: 2 sets
80lb x 8r, x8r

Plate Loaded Wide Grip Pulldown: 2 sets
210lb x8r, x8r

Standing DB Shrugs: 3 sets
80lb x8r, 85lb x8r, 90lbx 8r

[BrettT07]

Nice workout MOS

[TheManofSteel]

Nice workout MOS

Thanks. As Always.

February 26th, 2009: HIIT Cardio
Elliptical
5 minutes @ Level 10
5 reps: Level 15 for 30 sec, Level 9 for 30 seconds
5 reps: Level 15 for whole minute
10 minutes @ Level 10/11 (focusing on HR between 150/155)

Total: 25 minutes; 2.50 miles; 443 calories

Abs were too sore to train again. Tried to do a set of Bosu Crunches felt it after the second rep. Will train tomorrow morning.

Stretched afterwards (calves/hammies both tight today). Also, did some heat therapy for calves (before workout)

** X-Tend before & after training today.

** Will have BF tested tomorrow morning, even though weight fluctuated up today.

[insomniac23]

subbd...one of the best journals ive seen yet...possibly best.
keep up tehh hardwork brah!

[TheManofSteel]

subbd...one of the best journals ive seen yet...possibly best.
keep up tehh hardwork brah!

Thanks Manlet Brethern.

-=-
Officially lost no weight in February. My body has this thing where it just floats between 163.4 - 165.4. Fluctuates, Fluctuates, Fluctuates & FLUCTUATES!

New workout scheme in March. Maybe try some other tactics, I am unsure of what to do.

(depressed manlet is depressed)

[BrettT07]

Thanks Manlet Brethern.

-=-
Officially lost no weight in February. My body has this thing where it just floats between 163.4 - 165.4. Fluctuates, Fluctuates, Fluctuates & FLUCTUATES!

New workout scheme in March. Maybe try some other tactics, I am unsure of what to do.

(depressed manlet is depressed)

Just hang in there. February has been the same way with me, except with bulking. I can't get past 170.

[TheManofSteel]

3.10 PM
**X-Tend before hand**

Leg Matrix X 3
Speed Squats: 30 seconds
Lunges: 30 seconds
Burpees: 30 seconds
Jump Squats: 30 seconds

90 seconds rest

Chest Matrix
Push-Ups: 30 seconds
Flyes: 30 seconds
Punches: 30 seconds
Plyo Push-Ups/Push-Ups: 30 seconds

2 minutes rest

Back Matrix
Rows: 30 seconds
Bent Over Single Rows: 30 seconds
Skiiers: 30 seconds

90 seconds

** X-Tend PWO

Notes:
- Push Ups are REALLY tough; except for the 1st time through did I get the whole 30 seconds
- I like this Leg Matrix, my quads are really burning by the end
- Sh-tty music playin in the gym today, a little hard too really push w/o pumping music but I did my best
- Chest is really sore, we'll see how I feel tomorrow morning
- I didn't eat much today. Waffle & PB for breakfast, vegetable medley & some low fat cheese for lunch...

[TheManofSteel]

BP: 127 / 79
Pulse: 64

AWFUL sleep last night. I probably totaled 5.5 hours. Factor in my higher higher BP, plus I am 40 minutes from my MeltdownE intake.

[TheManofSteel]

HIIT on Elipitcal
5 minutes @ Level 9
10 Reps of HIIT: Level 15 for 30 seconds, Level 9 for 30 seconds
10 minutes @ Level 10

Totals: 25 minutes; 2.52 miles; 440 calories
Notes: Weight: 164lbs; Max HR: 173; Avg. HR: 150 (in final 10m)

Abs

Hanging Knee Raises: 3 x 15
X Cable Crunches: 3 x12r (70lb)

Bosu Crunches: 2 x60 seconds
X Knee Stands: 2 x 60 seconds, 2nd set w/ 10 lb DB extended

Dragon Flyes: 2 x15r (1 sec hold each position, final rep 5 sec hold)
X Exercise Ball Roll-Ins: 2 x15r
X Oblique Crunches 2 x15r

** X-Tend Before & After
*** MeltdownE before
**** 1/2 Bagel, & 1 scoop Protein Shake

[BrettT07]

I learn new exercises every day I read your journal haha.

[TheManofSteel]

*X-Tend Pre Workout*

Partial Barbell Squats: 5 sets
135lbx 8r, 225lb x6r, 275lb x6, 300lb x6r, x6r

Leg Extensions: 3 sets
225lb x6r, 235lb x6r, 240lb x6r*
X
KettleBell Swings: 3 sets
8r X3 ( 16 kg)

Barbell Step-Ups: 3 sets
135lb x8r, 145lb x8r, 150lb x8r
X
Unilateral Leg Press: 3 sets
305lb x8r, 315lb x8r, 325lb x8r*

Plyo Jump Squats: 3 sets
95lb x6r

Bulgarian Split Squats (w/ 2 DBs & using the bench): 2 sets
30lb x8r

Speed Squats: 4 sets
95lb x12r; 100lb x12r, 12r, 12r = using 30 second rest intervals

PWO: X-Tend, Onion Bagel, 1.5 scoops of whey in water

[ONpump17]

in on workout log, check mine 2 mayne

[TheManofSteel]

I learn new exercises every day I read your journal haha.

I do my best, anything to help other manletz


in on workout log, check mine 2 mayne

Thanks Mang

[TheManofSteel]

*MeltdownE 2 hours prior; X-Tend 15 minutes prior
8.05 AM

Chest Matrix X 3; orange tubing
Push-Ups: 30 seconds
Flyes: : 30 seconds
Punches: : 30 seconds
Plank-to-Push-Up: : 30 seconds
2 Minutes Rest

Back Matrix - X 3; yellow tubing
Rows: 30 seconds
Bent Over Single Rows: 30 seconds
Skiiers: 30 seconds
2 Minutes Rest

Leg Matrix X 3
Speed Squats: 30 seconds
Split Jumps: 30 seconds
Jump Squats: 30 seconds
Alternating Lunges: 30 seconds
2 minutes Rest

Accessory Matrix X 3
Tricpe Pushdowns: 30 seconds (lite green tubing)
Side Raises: 30 seconds (lite purple tubing)
1 minute rest

** X-Tend PWO

[TheManofSteel]

Cybex Dual PullDown: 4 sets
175lbx 8r; 200lb x8r; 210lb x8r; 215lb x8r

Dual D Handle Kneeling Pulldowns: 3 sets
120lb x8r; 125lb x8r, x8r

Wide Grip Plate-Loaded Pulldowns: 2 sets
230lb x6r, x6r

T-Bar (Plate Load): 3 sets
80lb x8r; 85lb x8r; 87.5lb x6r

Wide Grip Pull-Ups: 2 sets to failure
6r, 6r

I feel like I am forgetting something I just don't know what...

[spot_skater]

Cybex Dual PullDown: 4 sets
175lbx 8r; 200lb x8r; 210lb x8r; 215lb x8r

Dual D Handle Kneeling Pulldowns: 3 sets
120lb x8r; 125lb x8r, x8r

Wide Grip Plate-Loaded Pulldowns: 2 sets
230lb x6r, x6r

T-Bar (Plate Load): 3 sets
80lb x8r; 85lb x8r; 87.5lb x6r

Wide Grip Pull-Ups: 2 sets to failure
6r, 6r

I feel like I am forgetting something I just don't know what...

Damn moving some heavy ass weight today.

Looks like a good session, man. Probably burnt em up nice nice. :)

[TheManofSteel]

Damn moving some heavy ass weight today.

Looks like a good session, man. Probably burnt em up nice nice. :)

Thanks Man. The one thing with my lats is (w. the exception of barbell Rows) I ALWAYS feel like I have another set in me, or I can always push more. Sometimes I feel like I haven't done enough, and I look back and I've done 12 sets.


-=-
March 5th, 2009
HIIT on Elipitcal
5 minutes Level 9
10 Reps: 30 sec @ Level 15, 30 sec @ Level 9
10 minutes at Level 10

+ X-Tend before & After
*** No MeltdownE ***

Total: 20m; 2.42 miles; 424 calories; Max HR: 162; Avg. during final 10m: 136

[TheManofSteel]

Bench Press: 5 sets
135lb x8r; 185lb x 8r; 205lb x6r; 225lb x4r; 240lb x2r

Kneeling Cable Flyes: 3 sets
30lb x8r; 35lb x8r; 37.5lb x8r

X

Dips: 3 sets
45lb x8r; 45lb x8r; 50lb x8r

Incline DB Flyes: 2 sets
55lb x8r; 60lb x8r

Incline Barbell Press: 2 sets
145lb x8r, x8r

JC Santana Chest Protocol: 2 sets
Med Ball Push-Ups: 5 reps into Unilateral Med Ball Push-Ups 5 reps each side into Med Ball Chest "Up-Downs" 5 reps

[TheManofSteel]

I typed up a training philosophy for my portfolio: here is the rough draft. Hope you enjoy, any training feedback is appreciated:

My Training Philosophy-
By: Mark P...... BS

Someone once said to me, "Your body is the greatest creation of all time". No human being has ever created a machine that can work as much or as hard as the human body. This statement is what I base my training philosophy on. The body ALWAYS rebounds. The body ALWAYS comes back stronger. The body has no limits. The only limits you have, are those that you perceive in your mind and place on yourself. Your mind is the limiting factor. We come from a society where things are done for us, and where we are taught to protect ourselves as much as possible. This has turned us into weak, unmotivated, docile & submissive zombies. I train the mind, I better the body. Create a better body, create a better sense of well-being. It proves that everything works in synergy, works together to create a better functional machine.

[TheManofSteel]

Tri Set:
Reverse Lunges: 3x8r (35, 40, 40)
X SL DL: 100lb x8r, 105lb x8r, 110lbx8r, 115lb x8r
X Hamstrings Curl 3 x8r (157.5lb, 157.5lb, 160lb)

Super Set:
Girl Pressdowns: 150 x10r, 155lb x8r
X Box Jumps 6r @ 10 seconds each

[TheManofSteel]

Sunday : March 9th

Ran 3.5 miles + one wind sprint

HR was a good 150 - 160 the entire time. Good fun run in the warm weather, may make it a weekly thing with one of my colleagues.

[TheManofSteel]

Rotation #1 X 5
Jump Rope: 1 minute
Bosu Mountain Mans: 30 seconds
Jumping Jacks: 1 minute
Bosu Toe Taps: 30 seconds

1 minute rest

Rotation #2 X 5
Stairs: 1 minute *
Rest: 1 minute

* 1st set was 8 flights w/ no concern for time. I got to the top of the 6th flight by the end of 1 minute.
* X-Tend After
* Used my sample pack of Lipo 6 this morning, 3 hours before training

[TheManofSteel]

Smith Shoulder Press:
145lb x8r; 155lb x8r; 160lb x6r

Incline Bench DB Front Raises: 3 sets
20lb x10r
Supersetted with (30 seconds rest)
European Presses: 3 sets
20lb x10r

Reverse Flyes on High Cables: 3 sets
15lb x10r
Supersetted with:
Bar Front Raises: 3 sets
45lb x10r

Side Raises: 3 sets
20lb x10r
Supersetted with:
Front Raises: 2 sets
25lb plate x10r, x10r

Upright Rows: 3 sets
45lb x10r; 50lb x10r, 10r
Supersetted with:
Reverse Flyes on Pink Band
3 x12r

[ONpump17]

I typed up a training philosophy for my portfolio: here is the rough draft. Hope you enjoy, any training feedback is appreciated:

My Training Philosophy-
By: Mark P...... BS

Someone once said to me, "Your body is the greatest creation of all time". No human being has ever created a machine that can work as much or as hard as the human body. This statement is what I base my training philosophy on. The body ALWAYS rebounds. The body ALWAYS comes back stronger. The body has no limits. The only limits you have, are those that you perceive in your mind and place on yourself. Your mind is the limiting factor. We come from a society where things are done for us, and where we are taught to protect ourselves as much as possible. This has turned us into weak, unmotivated, docile & submissive zombies. I train the mind, I better the body. Create a better body, create a better sense of well-being. It proves that everything works in synergy, works together to create a better functional machine.

^
this is awesome!

[TheManofSteel]

Cable Crunches: 75lb 2x12r, 80lb x10r
TRX Pikes: 3 x12r

Bosu Crossovers: 2x20r
X Bosu Slamdowns: 2x12r (12lb)

Hanging Knee Raises: 2 x12r
X Tubing "Up-Crunches" (orange): 2x15r

Reverse Crunches (10lb): 2 x10r

[TheManofSteel]

Walking Lunges: 3 sets
50lb x8r, 55lb x8r, 60lb x8r

Supersetted with

Unilateral Leg Extensions: 3 sets
105lb x8r, 110lb x8r, 112.5lb x8r

Smith Front Squats: 3 sets
135lbx8r, 145lbx8r, 150lbx8r

Supersetted with

Bulgarian Split Squats: 3 sets
30lb x8r, 35lbx8r, 35lbx8r

Jump Squats: 3 sets
55lb x8r, 65lb x8r, 75lb x8r

Supersetted with

Cable Side Lunges: 3 sets
40lb x8r, 45lb x8r, 50lb x8r

Single Leg Squats 2 sets of 8 reps
Supersetted with
KettleBell Swings: 2 sets of 8 reps

Leg Extensions: 2 sets of10 second Iso Hold + 12 reps
150lb/75lb, 150lb/90lb

[TheManofSteel]

Smith Shrugs: 4 sets
195 x10r, 205 x10r, 210lbx10r, 220lb x10r

Super-setted with:
Incline Bench Trap Raises: 4 sets
24lb x10r

Standing DB Shrugs: 4 sets
75lb x10r (1 second pause at top)

Supersetted with:
Preacher DB Curls: 4 sets
20lbs x12r, 20lbs x12r, 25lbs x10r, 25lbs x10r

Standing Biceps Curl: 3 sets
55lb x12r (SUPER strict)

[TheManofSteel]

Incline Bench Press: 3 sets
155lb x10r, 10r; 60lb x10r

DB Flyes: 3 sets
60lb x10r, 10r; 65lb x8r

Supersetted with:
Smith Machine Floor Press: 3 sets
125lb x10r, 135lb x10r, 145lb x10r

Dumbbell Pullovers: 3 sets
75lb x10r

Supersetted with:
Low Pulley Cable Flyes: 3 sets
17.5lb x10r, 20lb x10r, 10r

Med Ball Chest Up/Downs: 2 sets of 8r

[BrettT07]

Nice workout MoS. Had to make for a good pump in the chesticles

[TheManofSteel]

Nice workout MoS. Had to make for a good pump in the chesticles

Yah it was a pretty good workout for being quick. My problem is I don't get excited for chest so for me I really have to plan out those workouts.

March 14th, 2009 - ST. LEGS II
Stiff Leg DLs: 4 sets
135lb x8r; 140lb x8r, x8r; 150lb x8r

Supersetted with:
Lying Leg Curls: 4 sets of 12r

Hamstrings Curl: 3 sets
155lb x8r, x8r; 158.5 x 6r

Supersetted with:
McCabe Squats: 2 sets
55lb x8r, x7r (failed on last rep)

Hulk Super-Leaps: 2 sets
6r of 5 seconds

Supersetted with:
Girl Pressdowns:
160lb x8r, 162.5lb x8r

[TheManofSteel]

5 minutes on Ellipitcal

Tri Set:
TRX Pikes: 2 x12r, 15r
X Bosu Crossovers: 2 x 24r, 30r
X Side Planks: 2 x 30 seconds

Superset:
Hanging Knee Raises: 2 x15r
X Exercise Ball Crunches: 2 x 25r (20lb)

Superset:
Ball Transfers: 2 x12r
X Knee Stands: 2 x 45s, 50s (12lb) [held overhead]

[DukeOfManlets]

5 minute on Ellipitcal

Tri Set:
TRX Pikes: 2 x12r, 15r
X Bosu Crossovers: 2 x 24r, 30r
X Side Planks: 2 x 30 seconds

Superset:
Hanging Knee Raises: 2 x15r
X Exercise Ball Crunches: 2 x 25r (20lb)

Superset:
Ball Transfers: 2 x12r
X Knee Stands: 2 x 45s, 50s (12lb) [held overhead]

strong abs training (serious)

[TheManofSteel]

strong abs training (serious)

Thanks now if I could only get rid of that extra layer of fat on top of them.

March 16th, 2009: Strength Training: Chest
Incline Press: 3 sets
155lb x8r, 165lb x8r; 170lb x8r*

Seated Cable Flyes: 3 sets
35lb x8r, 37.5lb x8r, 40lb x8r

Dips: 2 sets
55lb x8r, 65lb x8r*

Santana's Push-Up Progression: 2 sets
15r, 15r

Med Ball Up-Downs: 2 sets
8r (tiny med ball), 8r (8lb ball)

TRX Push-Ups: 2 sets
10r, 10r

Incline Bosu Push-Ups: 2 sets
10r, 10r

Triceps Rope Pressdowns: 2 sets
55lb x10r, x10r

* Denotes PR, yes that incline is a VERY sad PR

[TheManofSteel]

Leg Matrix #1: 4 sets
Bosu Mountain Climbers: 30 seconds
Speed Squats: 30 seconds
"Hip Switches": 30 seconds
Jump Squats: 30 seconds
Rest 1 minute

Leg Matrix #2 4 sets
Alternating Lunges: 30 seconds
Jumping Jacks: 30 seconds
Bosu Toe Taps: 30 seconds
Burpees: 30 seconds
Rest 1 minute

Stairs: 4 sets
1 minute run, 1 minute rest
1st performed with no weight, last three sets carrying 4lb DBs

** X-Tend before and after, NO MeltdownE

[BrettT07]

Grats on that PR yesterday brah, and interesting workout today. Some kind of less boring cardio?

[TheManofSteel]

Smith Front Squats: 4 sets
145lb x8r; 155lb x8r; 160lb x8r; 165lb* x8r

Supersetted with:
Leg Extensions: 4 sets
230 x6r; 235lb x6r; 235lb x6r; 240lb* x6r

Leg Press: Regular Stance: 4 sets
665lb x8r; 715lb x8r; 765lb x8r; 815lb x6r

Supersetted with:
Bulgarian Split Squats: 3 sets
40lb's x8r; 40lb's x8r; 45lb's* x8r

Jump Squats: 3 sets
100lb x6r; 105lb x6r; 110lb* x6r

Supersetted with:
Unilateral Leg Extensions: 2 sets
90lb x15r; 90lb x15r

Calf Raises on LP: 4 sets
355lb x15r X2; 375lb x15r X2

Uni. Calf Raises: 2x12r (20lb)

* Denotes PR

^ Meltdown about an hour prior
^ Roll, Half&half protein shake after + one cookie
^ I stretched in the morning
--
I slept like **** last night. So my legs are epically sore this morning.
Taking today off from cardio. Will lift lats & traps later on.

[TheManofSteel]

Bent Over Rows: 4 sets
155lb x8r, x8r, x8r; 160lb x6r

Supersetted with (45 seconds rest):

Seated Cable Row: 4 sets
120lb x8r; 135lb x8r; 140lb x8r; 142.5lb x8r

Wide Grip Pulldowns: 4 sets
135lb x8r; 140lb x8r, x8r; 110lb x10r

Supersetted with (45 seconds rest):

Kneeling Close Grip Pulldowns: 3 sets
97.5lb x8r; 105lb x8r, x8r

TRX Pull-Ups: 2 sets
10 r (w/ 3 second hold on last rep)

Low Cable Row, Standing, 1 Arm: 2 sets
50lb x 10r; 40lb x10r {super slow}

Ball Cobras: 2 sets
10lb x12r, 12r

Face Pulls: 2 sets
45lb x12r, 12r

^^ Finished off with some mashed potatoes, and the 1/2, 1/2 shake
^^^ Just ate some whole wheat noodles, protein shake, and a lil cheese about hour and fifteen minutes later

[ONpump17]

Mb30 ?

[TheManofSteel]

Mb30 ?

ohh young one

MARTIN BRODEUR: THE GREATEST GOALTENDER OF ALL TIME (http://www.nhl.com/ice/news.htm?id=414314)

[demike]

Good workouts MOS, keep it up

[TheManofSteel]

Good workouts MOS, keep it up

Thanks DeMike
-=-
Friday through Monday was rest. Ate & drank ALL Weekend for my birthday. I had two small workouts on Sunday.

Yesterday I was just not ready to train after all the fun I had. My arm felt a little funny from where the nurse drew blood for my physical so I just rested.

-=-
No Cardio Today.

Strength Training: Back, Lats, & Biceps

Superset #1 w/ 30 seconds rest
TRX Pull-Ups: 4 x12r
X Dual Handle Pulldowns: 4 sets
135lb x8r, 140lb x8r, x7r, x6r

Superset #2 w/ 30 seconds rest
Wide Grip Pull-Ups: 4x5r
X Low Pulley Uni Rows: 4 sets x 12r (45lb)

Superset #3 w/ 30 second rest
Ball Cobra: 3 x12r (12lb)
X Face Pulls: 3 x12r (45lb)

Superset #4
Inverted Row: 3 x12r
X Preacher Dual DB Curls: 3 x12r, 12r, 10r (20lb)

Superset #5 w/ 30 seconds rest
Incline Bench Trap Fr. Raises: 3 x 12r (18lb)
X Incline Bench DB Shrugs: 3 x10r (50lb)

Standing Cable Curls: 2 sets
30lb x12r, 35lb x10r

** Bagel, & protein shake for PW Meal

[TheManofSteel]

10.50AM - 11.35AM

Smith Front Squats: 4 sets (45 seconds rest)
145lb x8r
165lb x8r
170lb x6r
180lb x6r *

Leg Extensions: 4 sets
232.5 x6r
240 x6r
245 x6r
250x6r*
(Next week will rack the machine at 255lb :) )

Supersetted with:
Walking Lunges: 3 sets: 35lb x 12r

Jump Squats: 3 sets
105lb x6r
115lb x6r
115lb x6r

Bulgarian Split Squats: 2 sets
45lb x8r

Unilateral Leg Extensions: 2 sets
95lb x 15r
95lb x 12r

** All done with under 1 minute rest.
** 1/2 bagel and shake as PW Meal
** Hour later, chicken breast, cheese, and whole wheat wrap

[TheManofSteel]

Barbell Bench Press: 6 sets
135lb x8r (warm), 190lb x8r, 215lb x6r, 235lb x4r, 250lb x2r, 255lb* x1r

Incline DB Press: 3 sets
75lb x10r, 75lb x10r, 50lb x10r (3 second down, explosive up)

Seated Cable Flyes: 3 sets
30lb x 8r, 35lb x8r, 40lb x8r

Dips: 3 sets
50lb x8r, 55lb x8r, 60lb* x8r

Triceps Pushdowns (Rope): 2 sets
50lb x10r, 55lb x8r

Skullcrushers: 2 sets
65lb x8r X2

DB Bench Press (Speed Reps)
50lb x12r, 55lb x12r

* Trained with Mike
** Bagel, and "H/H" shake
*** Nitro-Core 24 shake an hour later

[TheManofSteel]

Strength Training Review

Friday, March 27th 2009: No Training - BUT picked up new LEATHER Altus lifting straps

Saturday, March 28th, 2009: Legs II
Exercises: Stiff Leg DLs, Hamstrings Curls, Girl Pressdowns, Wall-Sits, and Statue-of-Liberty

Monday, March 30th, 2009: Lats / Traps
Bent Over Rows: 4 sets: 165lb x6r last set

Close Grip PD's: 4 sets

DB Preacher Curls: 3 sets 20lb x12r, 25lb x10r, 30lb x8r
X Seated Cable Row: 3 sets

Standing DB Shrugs / Incline DB Shrugs: 4 sets
75lbx12r X 4; 50, 55, 55, 60 x 12r

Cable Curls: 45lb x8r, 40lb x10r
X Upright Rows: 40lb x10r X2

** No time yesterday to post, so I am recalling from yesterday

[TheManofSteel]

Walking Lunges: 4 sets
35lb x12r
40lb x12r
40lb x12r
45lb x12r

Supersetted with:
Leg Extensions: 4 sets
240lb x 8r
250lb x6r
255lb* x6r
260lb* x6r

Barbell Squats: 5 sets (barefoot, parallel)
185lb x6r
225lb x8r
250lb x6r
275lb x4r
300lb x 2r (second rep was kinda crappy, as in dont think I got perfectly parallel)

Pull - Throughs^: 3 sets
25lb x6r, 30lb x6r, 35lb x6r

Supersetted with:
Leg Press (Standard Stance)
565lb x 20r
655lb x20r
655lb x20r

Calf Raises on LP: 3 sets
325lb x 15r

Single Leg Squats: 2 sets
10r, 10r

Supersetted with:

Plyometric Lunges: 2 sets
12r total (6r on each leg)

Total Workout Time: ~ 55 minutes

^ picked this exercise up from somwhere, does not get "TheManofSteel Seal of Approval"

* PR on Leg Extension!!!! -- it took me awhile, but I finally stacked the machine + 5lb... ahhh I remember when I started 2 years ago and I could barely do 67.5lbs for reps... right when I started lifting again... ahhh how far I have come

- lightly buttered bagel, and a half/half shake for PWO
- used my free trial of Nutrex's Ignite, 45 minutes prior to training

[demike]

Nice workout, congrats on the PR man!

[TheManofSteel]

Nice workout, congrats on the PR man!

Thanks

-=-

Wednesday; 4/1/09

5 Minutes Cardio; 3.8mph @ 5.0% grade

Exercise Ball Crunches: 3 x 25lb (20lb)
X Exercise Ball Jackknifes: 3 x 15r

Hanging Knee Raises: 2 x 15r

Bosu Knee Stands: 2 x 60 seconds; 2nd set with 12lb bar overhead

TRX Pikes: 2 x 15r

Bosu Knee Crossovers: 2 x 20r

20 Minutes of Level 10 on Stationary Bike

** 2 servings of X-Tend throughout

*** legs sore as heck from yesterday!

[TheManofSteel]

Weight: 166

Still fat. I CANNOT get past this 163-166 plateau. Manlet is depressed. Getting more depressed.

[TheManofSteel]

10 Minutes at Level 10 on Elipitcal
10 Minutes at Level 10 on Stationary Bike
10 Minutes at 3.8 mph & 5.0% grade on TRD

30 Minutes Total

[TheManofSteel]

Seated Cable Flyes: 4 sets
35lb x 10r, 40lb x8r, 45lb x8r, 25lb x12r

Supersetted with:
Bosu Explosive Push Ups
3 x10r, 8r, 10r

Incline DB Flyes: 3 sets
60lb x8r

Superseted with:
Dips: 3 sets
65lb x8r, x8r, x8r

Machine Press: 2 sets
45lb x12r, 45lb x12r

Supersetted with:
Ball "Up-Downs" - 2 sets
8r, 8r

"explosive" DB Chest Press: 2 sets
50lb x12r, 55lb x12r

Low End Cable Flyes: 2 sets
17.5lb x 10r, x10r

** Whole Bagel, and half/half shake PWO

[5Six]

Weight: 166

Still fat. I CANNOT get past this 163-166 plateau. Manlet is depressed. Getting more depressed.

I'm the same way man. Except it's 167 - 169 lbs for me :mad:

How are your bosu explosive push-ups done? Is it pushing yourself up, along with the bosu so it comes off the ground?

[TheManofSteel]

I'm the same way man. Except it's 167 - 169 lbs for me :mad:

How are your bosu explosive push-ups done? Is it pushing yourself up, along with the bosu so it comes off the ground?

Yah it's really frustrating me. The six pack still eludes me, I cannot get rid of this abdomen fat :( Seriously Depressing.

-=-
Yes. The only difference is I take a second and stabilize myself unlike in this video.

Qt9H6ky472A

[TheManofSteel]

Monday: April 6th, 2009: 20 Minutes of Bike (Level 10), 20 Minutes of Ellipitcal (Level 10)

Strength Training: Shoulders

Today: April 7th, 2009: 20 Minutes of Ellipitcal - 10 Reps of HIIT at Level 12

[DukeOfManlets]

progress pics? no homo.

[TheManofSteel]

progress pics? no homo.

maybe soon. no homo ?

[TheManofSteel]

Deadlifts w/ Trap Bar *no attention to rest period* *NO SHOES*
7 sets including warm-up
145lb x 5 reps
235lb x 5 reps
285lb x 5 reps
310lb x 3 reps
325lb x 1 rep
345lb x 1 rep*
365lb x 1 rep*

Smith Front Squats *NO SHOES*
4 sets
155lb x 6 reps
155lb x 8 reps
165lb x 6 reps
175lb x 4 reps*

Unilateral Leg Press*NO SHOES*
3 sets
305lb x 8 reps
325lb x 8 reps
345lb x 8 reps*

Unilateral Leg Extensions
2 sets
97.5lb x 12 reps
100lb x 12 reps

Jump Squats
3 sets
115lb x 6 reps
135lb x 6 reps
135lb x 6 reps

Single Leg Squats w/ baby cones
2 sets
15 reps, 15 reps

[demike]

Good job man, great stuff!

[TheManofSteel]

Good job man, great stuff!

As Always Thanks.

Cardio & Abs- April 8th, 2009
10 Minutes, Level 12 on Elipitcal
10 Minutes, Level 10/12 on Stationary Bike

Ab Exercises:
Knees-Up Crunches 2 x 50+
X Reverse Crunches (10lb on cable) 2x12

Bosu Crunches 2 x 25 fast reps

Wheel Ab-Roll-Outs: 2 x15r

Cable Side Bends: 3 sets of 10 r 40lb ,45lb, 50lb

Cable Crunches 2 x 10r- 70lb, 75lb

10 minutes on TRD at 3.9mph Started 5.0% grade increased 1.0% every minute until at 13%, then final minute at 15%

30 minutes total cardio

[TheManofSteel]

Strength Training: Chest; April 10th, 2009

Bench Press: 4 sets
135lb x 10r; 225lb x 5r; 245lb x 3r; 265lb* x 1r

Seated Cable Flyes: 3 sets
35lb x 10r, 40lb x 8r, 42.5lb* x8r

Dips: 3 sets
65lb x8r; 70lb x8r; 75lb* x6r

Bosu Explosive Push-Ups: 2 sets
10r, 10r

Unilateral Exercise Ball DB Presses: 2 sets
50lb x 10r, 50lb x10r

Low End Cable Flyes: 2 sets
17.5lb x 10r, 20lb x10r

[TheManofSteel]

MeltdownE taken before hand

HIIT on Elipitcal
20 Minutes Total
5 minutes @ Level 10
10 Reps @ Level 15
5 minutes @ Level 10

Distance: 1.97 miles; Calories: 345

[TheManofSteel]

Deadlifts No Shoes, Trap Bar
145lb x 3r
235lb x 3r
305lb x 3r
325lb x 3r
325lb x 1r {corrected something in my form}
375lb x 0r (twice attempted)
365lb x 1r

** Switched to straight bar with 135lb, focused on form, tried Sumo style**
Working on switching over to the bar, but it's very hard. My boss is 'coaching' me with my form, but I am still not there. My chest doesn't stay up
All in all, all the deadlifting took me nearly half an hour.

Stiff Leg Deadlift No Shoes
135lb x8r
135lb x8r
135lb x8r

Leg Curl
150lb x 8r
157.5lb x 8r
160lb x6r

Unilateral Leg Press
355lb x8r
355lb x8r
365lb* x8r

- Chicken Sandwich PWO

[TheManofSteel]

Empty Stomach Meltdown beforehand, x-Tend beforehand

10 Minutes @ Level 10 on Eliptical
10 Minutes @ Level 12 on Stationary Bike
10 Minutes @ 3.8 mph on TRD (varying inclines started at 5.0% ended at 12.5%)

X-Tend afterwards

[TheManofSteel]

DB Sides Raises: 5 sets. 15lb, 20lb ,25lb, 30lb, 12lb(15r)

Cable Side Raises 3x10r (10lb)
X Bert Style Total Shoulders: 15lb x12r X 2

Tubing Reverse Flyes (Red) X3 x12r
X Bent Over Cable Rear Flyes: 10lb x 12r X 2

Swimmer's Stroke: 6lb x 12r X 2

Bar Pressdowns: 3 x12r; 50lb 55lb, 60lb

Close Grip BP: 125lb x 15r X 2

[TheManofSteel]

HIIT
5 minutes @ Level 10
10 Reps of HIIT: Level 3 @ 15, 3 @ Level 14, 4 @ Level 13
5 minutes @ Level 10

2.01 Miles; 344 calories

X-Tend before and after

[demike]

What does that X-tend do for you man? How did your echo go?

Keep up the workouts man.

[TheManofSteel]

Bench Press
135lb x10r
235lb x 5r
255lb x 3r
275lb* x 1 r
Rep was good little loopsided, should try to get a lil further down

Machine Press
45lb x 10r
50lb x 10r
50lb x 10r

Supersetted with

Plyometric Bosu Push-Ups 3 sets of 10r

Dips
75lb x6r
75lb x6r
BW x 15r

MedBall Up-Downs 2 sets of 8r

Speed Push-Ups 2 sets of 15r

HAPPY FRIDAY BISHES!

[TheManofSteel]

Saturday, April 18th: NO Training

Sunday, April 19th: Biceps & Shoulders + Outdoor Racquetball (1 hour)

Monday, April 20th: HIIT Cardio: 365 calories burned, 2.00 miles moved



Legs later today!

[TheManofSteel]

HITT on Elipitcal
5 minute warm-up @ Level 10
10 Reps of HIIT:
5 @ Level 15, 3 @ Level 14, & 2 @ Level 13
2 minutes cool down

ABS
Cable Crunches 3 sets
X Bosu Quick Crunches 3 sets of 30 seconds

Double Crunch w/ Upper Cable: 3 sets
X Bicycle Crunch 3 sets of 24 reps

Dragon-Flys: 3 sets of 12r
X TRX Pikes: 3 sets of 12r

*** X-Tend before and after
*** NitroCore24 shake afterwards

[TheManofSteel]

Deadlift Trap Bar, No Shoes
145lb x 4r
235lb x 3r
325lb x 3r
375lb x 1r

Leg Press No Shoes
665lb x 15r
715lb x 15r
715lb x 15r

Leg Extensions Supersetted with the Leg Press
255lb x 6r
260lb x 6r
265lb x 6r ~30 seconds rest
135lb x 15r

Calf Raises on LP
375lb x 15r
400lb x 15r
400lb x 15r
410lb x 15r

Single Leg Squats 2 sets of 14 reps

Unilateral Leg Extensions
95lb x 8r
100lb x 8r
105lb x 8r

Unilateral Calf Raises w/ DB
20lb x 12r
25lb x 12r
30lb x 12r

TOTAL EXERCISES: 7
TOTAL SETS: 23 Sets
INTENSITY: 1st 4 exercises were VERY Intense, Final 3 exercises were low-to-medium

*** X-Tend Before
*** Full serving of 100% Whey & Nitro-Core 24... Serving of Rice Pilaf from Green Giant (210 calories)
*** Chicken Breast, Low Fat Cheese on Whole Grain Wrap 2.5 hours before

[demike]

strong workout MOS, good stuff. How you like Xtend?

[TheManofSteel]

strong workout MOS, good stuff. How you like Xtend?

I've been using it for awhile. I can't say I notice any difference off of it, BUT all the research I've read is totally for it. So I stick with it.

[TheManofSteel]

Weather: 71 degrees clear skies
Time: 3.15pm
Previous Exercise: None today

Total Time: 27 minutes, 40.55 seconds
Distance: 3.2

8.7 minutes/mile

6.939 miles per hour = avg. speed

Notes: After the first 5 minutes this was a breeze, especially the last half. I got to the halfway marker and after that I felt like I could run forever. Overall a good run.

[TheManofSteel]

Weather: 66 degrees, clear skies
Time: 10.45 AM
Previous Exercise: None today

Total Time: 28 minutes, 29.38 seconds
Distance: 3.2 miles + 331 feet

8.90 minutes/mile

6.74 miles per hour = avg. speed

Notes: Felt easier. I was not pushing myself as much due to the ease of the run.

[TheManofSteel]

Triceps Pushdowns: 4 sets of 12r (45lb)
X Front Raises: 4 sets of 12r (20lb)

Triceps Extensions (w. angled bar): 4 sets of 10r (65lb)
X Side Raises w. Band: 4 sets of 15r (purple band)

DB Snatch / DB Upright Row: 4 sets of 10r/12r
X Unilateral Rope Extensions: 5 sets of 10r

European Press: 2 sets of 12r (12lb)
X Band Kickbacks: 2 sets of 12r (orange)

[demike]

Whats up MOS?

[TheManofSteel]

Weather: 64 degrees, cloudy but not overcast
Time: 3.00 PM
Previous Exercise: None today

Total Time: 31 minutes, 4 seconds
Distance: 3.6 miles

8.629 minutes/mile

6.952 miles per hour = avg. speed

[TheManofSteel]

5 Minutes on Ellipitcal @ Level 10

Squats no shoes
4 sets of 185lb for 12 reps

Supersetted with:
Hamstrings Curl
4 sets of 112.5lb for 12 reps

2 Minutes on Ellipitcal @ Level 10

Reverse Lunges
3 sets with 25lb DBs for 12 reps

Supersetted with:

Plyometric Squats
3 sets for 6 reps of 145lb, 150lb, 150lb

2 Minutes on Ellipitcal @ Level 10

Speed Squats
2 sets of 135lb for 15 reps

Supersetted with:

Leg Extensions
2 sets of 112.5lb for 20 reps

10 minutes on TRD at 3.8 mph at varying inclines (5.0%, 7.5%, and 10%)

[TheManofSteel]

* Legs were definitely sore this morning, and tight. I only truly got 6 hours of sleep last night, so that might have something to do with it.

May 12th, 2009 = Morning Abs, 30 minutes

Cable Crunches 5 sets
75lb x 12r, 85lb x 10r, 90lb x 10r, 90lb x 10r, 65lb x 15r

Reverse Crunches 4 sets
10lb x 10r, 10lb x6r, NW x 15r, NW x 15r

Ball Stands 2 sets
30 seconds, 2nd set sucked

Plate Crunches 2 sets
25lb x 20r, 25lb x 25r

Broomstick Twists 2 sets
50r, 50r

Standing Oblique Crunches - 2 sets
20lb x 12r, 25lb x 12r

[TheManofSteel]

Behind the Back Shrugs: 5 sets
95lb x 12r
95lb x12r
115lb x 12r
125lb x 12r
135lb x 10r

Smith Shrugs:5 sets
195lb x 12r
245lb x 10r
245lb x 10r
255lb x 10r
265lb x 10r

Jump/Power Shrugs: 4 sets
135lb x 8r
155lb x8r
155lb x 8r
155lb x8r

Scapation Dips: 4 sets
BW x 12r
20lb x 12r
30lb x 10r
30lb x 10r

Back Extensions: 4 sets
30lb x 12r
35lb x 10r
35lb x10r
BW x 15r

Reverse Hyperextensions: 3 sets
12r
12r
12r

[demike]

what are scapation dips?

[TheManofSteel]

what are scapation dips?

It's a move I learned a few years back. Grab the dip handles & hold yourself straight up. Then relax your shoulders/upper back and lower yourself (4-5 inches). Shrugs your shoulders and return to starting position.

[TheManofSteel]

Bent Over Rows: 4 sets
145lb x 8r; 155lb x8r; 155lb x 8r; 160 x 8r

Close Grip Pulldowns: 4 sets
135lb x8r; 150lb x 8r; 150lb x8r; 150lb x7r

Seated DB Flyes: 3 sets
35lb x 12r; 35lb x 12r; 35lb x 12r

Extra Wide Grip Pulldowns: 3 sets
127.5 x 10r; 115lb x 12r; 115lb x12r

Biceps "Pull-Ups": 3 sets
8r, 8r, 8r

Standing "Thumbless" DB Curls: 3 sets
20lb x8r, 20lb x8r, 20lb x8r

TRX Hold Pull-Ups: 2 sets
failure, failure

[demike]

It's a move I learned a few years back. Grab the dip handles & hold yourself straight up. Then relax your shoulders/upper back and lower yourself (4-5 inches). Shrugs your shoulders and return to starting position.

Thanks man, never heard of that exercise. Keep hitting it hard man.

[TheManofSteel]

Thanks man, never heard of that exercise. Keep hitting it hard man.

Thanks for reading tha journal man.

Gotta tighten up for next weekend, got a wedding to go to ! Want to impress!

[TheManofSteel]

Jeez I still have some lingering soreness in my legs from Monday.

No training today; too busy at work; 12 clients today. What a day-

[ONpump17]

Jeez I still have some lingering soreness in my legs from Monday.

No training today; too busy at work; 12 clients today. What a day-

man, feeling so destroyed from this weeks workouts, ill post 2days soon.

Btw wats TRX Pullups?

[demike]

Thanks for reading tha journal man.

Gotta tighten up for next weekend, got a wedding to go to ! Want to impress!

Nice, do you get your dress shirts tailored or get an athletic cut or just a regular dress shirt?

[TheManofSteel]

Lunges 4 sets; Bar overhead.
55lb x 10r
60lb x 10r
65lb x 10r
70lb x 10r

Smith Front Squats NO SHOES, Sequence: "1.5" lower weight, return halfway, drop again, return full
125lb x 8r
130lb x 8r
130lb x 6r

Leg Extensions 2 sets
1st Set: 225lb x 6r; 20 seconds rest; 135lb x 12r; 20 seconds rest; 90lb for 30 second HOLD
2nd set: 225lb x 6r; 20 seconds rest; 135lb x 12r; 20 seconds rest; 90lb x 12r; 20 seconds rest; 90lb for 30 second hold

Step Ups 2 sets
50lb x 10r
50lb x 10r

Leg PressNormal Stance
665lb x 8r
715lb x 8r
715lb x 8r
535lb x 15r
445lb x 20r
355lb x 25r

Calf Raises on LP
355lb x 15r
355lb x 15r
355lb x 2r ---- RIGHT CALF CRAMP!!~!!

BONUS Treadmill!
15 minutes
3.8 mph / 3.9 mph
5% for 3 minutes
7.5% for 7 minutes
10% for 5 minutes

TRD says 150 calories burned, and just under 1 mile walked

[TheManofSteel]

Stiff Leg Deadlifts 4 sets
145lb x 8r
145lb x 8r
145lb x 8r
145lb x 8r

Jump Squats 3 sets
145lb x 6r
150lb x 6r
155lb x 6r

Unilateral Leg Press 3 sets
305lb x 8r
325lb x 8r
325lb x 8r

Bosu Single Leg Squats 2 sets
8lb x 12r
8lb x 12r

Hamstrings Curl 2 sets
150lb x 8r
150lb x 8r

Plyometric Lunges 3 sets
BW x 12r (6 on each leg)
12lb x 12r (6 on each leg)
12lb x 12r (6 on each leg)

Supersetted with:
DB Swings 2 sets
30lb x 6r (Right arm)
30lb x 6r (Left arm)

Bonus Cardio:
15 minutes on TRD @ 3.8 mph
5.0% incline for 5 minutes
7.5% incline for 10 minutes

[ONpump17]

Stiff Leg Deadlifts 4 sets
145lb x 8r
145lb x 8r
145lb x 8r
145lb x 8r



srsly? y so light?

[TheManofSteel]

Tri-Set
Overhead Stationary Lunges: 3 sets
75lb x 10r
75lb x 10r
80lb x 10r

+

Box Jumps: 3 sets of 10 second hold plus jump x 6r

+

"Girl" Pressdowns: 3 sets
150lb x 10r
160lb x 8r
160lb x 8r


Stiff Leg DL's: 5 sets (4 working)
135lb x 10r
155lb x 8r
165lb x 8r
175lb x 8r
175lb x 4r, 4r

Tri-Set
Alternating Jump Squat to Lunge: 2 sets
45lb x 6r (3r each side)
45lb x 8r (4r each side)

+

Leg Curl: 2 sets
97.5 x 20r
97.5 x 20r

+

Leg Extensions: 2 sets
135lb x 15r
135lb x 15r

Cardio: 20 minutes: 193 calories; 1.31 miles
5m: 5.0% @ 3.8mph
10m: 7.5% @ 4.0 mph
5m: 2.5% @ 4.0 mph

* 2 scoops of X-Tend: before, during cardio, and after

[demike]

Good work MOS, just keep it going. What flavor Xtend you got? I got Apple and like it a lot.

[TheManofSteel]

Good work MOS, just keep it going. What flavor Xtend you got? I got Apple and like it a lot.

I have Apple now, I liked watermelon better though.

I've been reading your journal keep up the hardwork!

[demike]

I have Apple now, I liked watermelon better though.

I've been reading your journal keep up the hardwork!

I might have to try watermelon next. Thanks man I am doing what I can to progress. I am reading yours too so keep it up. Good job man.

[TheManofSteel]

Lats VERY BUSY at work. Only an hour to train
Close Grip PD's: 6 sets
135lb x 10r
135lb x 10r
135lb x 10r
142.5 x 8r
150 x 8r
157.5 x 6r

Reverse Flyes (back emphasis) (dark red resistance tube)
4 sets of 12r

Standing Low Row: 4 sets
90lb x 10r
90lb x 10r
100lb x 10r
100lb x 10r

Explosive Upright Rows: 4 sets
10r of 65lb

Explosive Bent Over Rows: 3 sets
10r of 45lb

[DukeOfManlets]

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

[TheManofSteel]

Kneeling Cable Flyes 6 sets
17.5 x 12r
20 x 12r
25lb x 10r
27.5lb x 10r
30lb x 10r
30lb x 10r

"explosive" Smith Bench 3 sets
65lb x 8r
75lb x 8r
75lb x 8r

Dips 3 sets
75lb x 6r + BW x 10r
75lb x 4r + BW x 10r
6 reps *done explosively*

Superset
DB Pullovers 2 sets
75lb x 6r
75lb x 8r

Exercise Ball Flyes into Pressesflyes done slow, presses done fast 2 sets
40lb x 10r, 10r
40lb x 10r, 10r

Superset
Close Grip BP 2 sets
100lb x 20r
100lb x 15r

Bosu Power Push-Ups 2 sets
6r
6r

DONE 45 minutes, perfect!