Aftrshok's Rise From The Ashes

[Bad.bull]

That's not as bad as almost eating pavement yesterday.

Is that low or high carb??? Pavement that is :)

[Mountain_Goat]

I just fall on it!!!!! Haha!!

That's not as bad as almost eating pavement getting out of my truck yesterday after my leg workout....LOL!!!


Is that low or high carb??? Pavement that is :)

Better be low carb or someone will be doing extra cardio. Just sayin.


:D

[aftrshok]

4-16-10 Workout: Triceps & Biceps
Aftrshok's Body Rebuild Phase 2- Week #1




Cardio: After work!!

Warm-up set performed before each exercise and stretching

French Press:

95 x 7

125 x 3

110 x 5

95 x 8

1 Arm DB Across Face(whatever there called)

30's x 7

45's x 3

40's x 5

35's x 8

DB 1 Arm Tricpes Extenstionl:

30's x 7

45's x 3

35's x 5

30's x 8


DB 1 Arm Preacher Curls:

35's x 7

40's x 3

40's x 5

30's x 8

EZ Bar Cable Curl:

100 x 7

170 x 3

150 x 5

130 x 8

Bottle Caps:

110 x 7

150 x 3

140 x 5

120 x 8

Cardio Round One (Morning): Treadmill

1 hour @ 3.0 mph

Cardio Round One (Tonight): Treadmill

1 hour @ 3.0 mph



I had my swole on, felt great today in the gym!!! :D





Is that low or high carb??? Pavement that is :)

Low Carb!!! :D


Better be low carb or someone will be doing extra cardio. Just sayin.


:D

I don't need anymore cardio at this point!!! :)

[2nd_chance]

EZ Bar Cable Curl:
100 x 7
170 x 3
150 x 5
130 x 8

Dude your curls are INSANE :eek:

Warning: if your pump lasts more than 4 hours seek immediate attention :D

[aftrshok]

Dude your curls are INSANE :eek:

Warning: if your pump lasts more than 4 hours seek immediate attention :D

I went for the gusto....had to finish the week of lifting off on a high note!!! :D

You are talking about arm pump aren't you...haha....good thing I'm using Xtend too!!!! :D

[Mountain_Goat]

EZ Bar Cable Curl:

100 x 7

170 x 3

150 x 5

130 x 8

I had my swole on, felt great today in the gym!!! :D



Low Carb!!! :D


I don't need anymore cardio at this point!!! :)

Hell yeah!!! Our cable racks don't go up that high. :( 150 is the max.


Dude your curls are INSANE :eek:

Warning: if your pump lasts more than 4 hours seek immediate attention :D

LMFAO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!

[aftrshok]

Hell yeah!!! Our cable racks don't go up that high. :( 150 is the max.



LMFAO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!

Ours go up to 200 lbs!!!! :D

Hopefully I'll be hitting that full stack in the next few weeks!!!

[mountainrock]

You are talking about arm pump aren't you...haha....good thing I'm using Xtend too!!!! :D

doesn't that make you go blind or something???? oh wait you're already partly their,....hmmmmmmm "I know what you've been doing......." na,..na..na ...na.na.na...."

[aftrshok]

1 hour cardio on treadmill at 3.0 mph - DONE


doesn't that make you go blind or something???? oh wait you're already partly their,....hmmmmmmm "I know what you've been doing......." na,..na..na ...na.na.na...."

And how do you know that??? :D ;)

[Bad.bull]

I went for the gusto....had to finish the week of lifting off on a high note!!! :D

You are talking about arm pump aren't you...haha....good thing I'm using Xtend too!!!! :D

Gotta keep up the endurance when working them arms..eh...

Hell of Hellacious workout!!! Any DOMS???

[aftrshok]

Gotta keep up the endurance when working them arms..eh...

Hell of Hellacious workout!!! Any DOMS???

Hahaha!!!! :D

Thanks Dave and no Arm DOMS to report but I did have for the first time Leg DOMS Friday afternoon.....It's the Xtends fault, I never got DOMS until I took it Thursday....haha!!

[2nd_chance]

Leg DOMS rocks!!! Embrace the pain!

[Bad.bull]

Thanks Dave and no Arm DOMS to report but I did have for the first time Leg DOMS Friday afternoon.....It's the Xtends fault, I never got DOMS until I took it Thursday....haha!!

Sure, its the xtendz fault.....:rolleyes: Has nothing to do with a HELL of a LEG WORKOUT!!!

Morning Bro...did ya get on the hamster wheel this a.m.?

[mountainrock]

Sure, its the xtendz fault.....:rolleyes: Has nothing to do with a HELL of a LEG WORKOUT!!!

Morning Bro...did ya get on the hamster wheel this a.m.?

Funny how if something goes well or bad, we can always find something to blame......

glad you can now officially ENJOY DOMs :D

[aftrshok]

Leg DOMS rocks!!! Embrace the pain!

Oh, I did!!!! :D


Sure, its the xtendz fault.....:rolleyes: Has nothing to do with a HELL of a LEG WORKOUT!!!

Morning Bro...did ya get on the hamster wheel this a.m.?

It was from the leg workout...haha!!!

Had to cut my time short this morning, I will make up the rest at noon.


Funny how if something goes well or bad, we can always find something to blame......

glad you can now officially ENJOY DOMs :D

I have nothing to blame but a great leg workout...that's all!!! :D

Yeah me too...LOL!!

[Bad.bull]

I was gonna do legs tomorrow, now I can't...hopefully thurs. Gotta be at work by 7:15 ugh...so it will be shoulders..or back tomorrow..

[aftrshok]

I was gonna do legs tomorrow, now I can't...hopefully thurs. Gotta be at work by 7:15 ugh...so it will be shoulders..or back tomorrow..

I'm moving shoulders from tomorrow to wednesday and doing back tomorrow...I think!!! :D

[Mountain_Goat]

Funny how if something goes well or bad, we can always find something to blame......

glad you can now officially ENJOY DOMs :D

^^^^^^^^^^^^^^^^^^^^^^
this! :D

wait were you talking about your ex? :confused:

[aftrshok]

4-26-10 Workout: Chest
Aftrshok's Body Rebuild Phase 2- Week #3



Warm-up set performed before each exercise and stretching


DB Incline Flys:

40's x 7

60's x 3 (PR Weight)

50's x 5

45's x 8

Barbell Incline Press On Smith Machine (Narrow Grip) PWO!!:

195 x 7

250 x 3 (PR Weight)

230 x 5

190 x 8

Barbell Incline Press On Smith Machine (Wide Grip) PWO!!:

185 x 7

245 x 3 (PR Weight)

205 x 5

195 x 8

Pec Deck:

140 x 7

220 x 3 (PR Weight)

200 x 5

170 x 8


Finishing Exercise: Pushups
(Set #1) Decline x 10, Regular x 10, Incline x 10
(Set #2) Decline x 10, Regular x 10, Incline x 9
(Set #3) Decline x 10, Regular x 8, Incline x 6


Cardio (after lifting): Treadmill
30 mins @ 3.0 mph


Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

The PR's on the Inclines are for the weight with the grip I'm using on each exercise. My chest was shot and I'm done!!

Note to Dave, you don't have to have carbs to lift heavy. I only had 20 grams of carbs today and all but 5 grams was for my breakfast. :D

PWO = Plate Weight Only




wait were you talking about your ex? :confused:

No, she was talking about you...haha!!! :D

[2nd_chance]

Great job on the incline benching Brian!

How many carbz dud you have over the weekend?

[Bad.bull]

Note to Dave, you don't have to have carbs to lift heavy. I only had 20 grams of carbs today and all but 5 grams was for my breakfast. :D



Now, I can't believe you went there....Great workout, some big iron being pushed around. Hows the arm doing?

[aftrshok]

4-26-10 Workout: Chest
Aftrshok's Body Rebuild Phase 2- Week #3



Warm-up set performed before each exercise and stretching


DB Incline Flys:

40's x 7

60's x 3 (PR Weight)

50's x 5

45's x 8

Barbell Incline Press On Smith Machine (Narrow Grip) PWO!!:

195 x 7

250 x 3 (PR Weight)

230 x 5

190 x 8

Barbell Incline Press On Smith Machine (Wide Grip) PWO!!:

185 x 7

245 x 3 (PR Weight)

205 x 5

195 x 8

Pec Deck:

140 x 7

220 x 3 (PR Weight)

200 x 5

170 x 8


Finishing Exercise: Pushups
(Set #1) Decline x 10, Regular x 10, Incline x 10
(Set #2) Decline x 10, Regular x 10, Incline x 9
(Set #3) Decline x 10, Regular x 8, Incline x 6


Cardio (after lifting): Treadmill
30 mins @ 3.0 mph


Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

The PR's on the Inclines are for the weight with the grip I'm using on each exercise. My chest was shot and I'm done!!

Note to Dave, you don't have to have carbs to lift heavy. I only had 20 grams of carbs today and all but 5 grams was for my breakfast. :D

PWO = Plate Weight Only


Bump



Great job on the incline benching Brian!

How many carbz dud you have over the weekend?

Thanks David!!!

I had about 180g carbs on Saturday which is normal for me and around 140g yesterday.


Now, I can't believe you went there....Great workout, some big iron being pushed around. Hows the arm doing?

Oh I went there just because I like to give you a hard time.

The arm is doing good, it doesn't really bother me anymore or I've gotten used to it and don't notice it.

[blsmith]

Great work Bri! Always envious of your chest strength! :)

[doindbt]

Dude, congrats on all the PR's!! Great job!

[aftrshok]

Great work Bri! Always envious of your chest strength! :)

Hey thanks Brian!!! :D


Dude, congrats on all the PR's!! Great job!

Hey Roni, it was a great chest day!!! :D

[Mountain_Goat]

Dayum!!!! Hell of a chest day Brutha! Swole FTW!!!!

[tonsti]

Great stuff Bri guy!!Weekend treat ya right?

[aftrshok]

Dayum!!!! Hell of a chest day Brutha! Swole FTW!!!!

Thanks Cliff!!!

Agreed..Swole and then some FTW!!!!! :D


Great stuff Bri guy!!Weekend treat ya right?

Thanks Tony!!!

Had a very busy weekend with my daughter's traveling basketball team....driving 1.5 hours one way back and forth on Sat and Sun...nothing like sitting on bleachers all day long after driving but it was tons of fun!!! :D

[aftrshok]

1 hour cardio last night - Done
1 hour cardio this morning - Done

[mountainrock]

1 hour cardio last night - Done
1 hour cardio this morning - Done

and a great big fricken SMILE on your face!!!!!!!!!!!!!!! :D

[aftrshok]

and a great big fricken SMILE on your face!!!!!!!!!!!!!!! :D

I don't know about that...haha!!!! :D

[Mountain_Goat]

1 hour cardio last night - Done
1 hour cardio this morning - Done


and a great big fricken SMILE on your face!!!!!!!!!!!!!!! :D

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
this!



:D

[aftrshok]

4-27-10 Workout: Back
Aftrshok's Body Rebuild Phase 2- Week #3




Warm-up set performed before each exercise and stretching


Reverse Grip Standing Barbell Rows:

135 x 7

225 x 3 (PR Weight)

205 x 5

195 x 8

1 Arm Seated Cable Rows:

75 x 7

120 x 3 (PR Weight)

105 x 5

90 x 8

Carlmans:

100 x 7

140 x 3 (PR Weight)

120 x 5

100 x 8

Back Extension Machine:

120 x 10,10,10,10

1 Arm Reverse Pec Dec:

100 x 7

160 x 3 (PR Weight)

140 x 5

120 x 8

Cardio Round One (This Morning): Treadmill

1 hour @ 3.0 mph


Cardio Round Two (After Lifting): Treadmill

1 hour @ 3.0 mph


I have band practice tonight so I won't get home until late and really didn't want to do my cardio at 9:00, so what did I do.....I did my hour after I lifted. It's nice to have all the cardio out of the way and not have to worry about getting it in tonight!!!! :D

Feeling great on about 50-70 grams of carbs per day. I've been on that for the last 2 weeks and will probably ride it out for another 5 weeks.

Busted out the red pen again today!!! :D Couldn't get a PR on the Back Extension Machine cause that's all the weight it has.

I also switched my back and shoulders day around, I felt that my shoulders were a little to fatigued to do them the day after chest.

[Mountain_Goat]

Getting PR's on low carbs is frickin AWESOME!!!! And you got your cardio in. Hell Yeahz!

[aftrshok]

Getting PR's on low carbs is frickin AWESOME!!!! And you got your cardio in. Hell Yeahz!

I think I have another 2 - 3 weeks before my strength levels off...hopefully longer!!!

At least by getting my cardio done I won't have that "didn't I just do my cardio, when I wake up in the morning!!"

[mountainrock]

its funny when cardio is done early its like "wow, i have FREE time!!!!!" "what should i do first....."

band practice???? you and dave start something???? *wink*

[2nd_chance]

Those RG rows are incredible Brian. How do you feel the carlmans? I actually feel them more when I lowered the weight to keep the lats isolated.

[aftrshok]

its funny when cardio is done early its like "wow, i have FREE time!!!!!" "what should i do first....."

band practice???? you and dave start something???? *wink*

Yeah it is funny....I need to figure out a way to get it done early everyday!!! :D

Praise band practice!!


Those RG rows are incredible Brian. How do you feel the carlmans? I actually feel them more when I lowered the weight to keep the lats isolated.

I'm undecided on the Carlmans right now. I've done them light and heavy and to me heavy seems to hit the lats more for me but this is only the second week to do them.

[aftrshok]

1 hour morning cardio - DONE!!! :D

Down 5 lbs in a week and a half...OH YEAH!!!! :D :D :D

My Trainer ROX!!!! :D

[blsmith]

1 hour morning cardio - DONE!!! :D

Down 5 lbs in a week and a half...OH YEAH!!!! :D :D :D

awesome work bro! Keep it up!

[Bad.bull]

1 hour morning cardio - DONE!!! :D

Down 5 lbs in a week and a half...OH YEAH!!!! :D :D :D

You know I hate cardio, but I'm loving the results!!!

So....a Praise Band.....I might be to loud for you!...lol :D

Morning Bro

[aftrshok]

awesome work bro! Keep it up!

Thanks Brian!!! :D


You know I hate cardio, but I'm loving the results!!!

So....a Praise Band.....I might be to loud for you!...lol :D

Morning Bro

I have a love/hate relationship with cardio...Love the results but hate being bored out of my mind for an hour!!!

Dude you couldn't be too loud, my sound is to heavy for a praise band but the leader likes it so I wail away!!! :D

[HoosierHardGain]

I have a love/hate relationship with cardio...Love the results but hate being bored out of my mind for an hour!!!

QFT!!!!


My knees really hate cardio!

[aftrshok]

QFT!!!!


My knees really hate cardio!

I bet they do!!!

What's up Hoos?

[HoosierHardGain]

I bet they do!!!

What's up Hoos?

Nothing much...just work work work!!!



Those darn Cardinals....can they please stop winning?

[aftrshok]

Nothing much...just work work work!!!



Those darn Cardinals....can they please stop winning?

They lost two games to the Giants....wasn't that enough for you?? Gessshhhh!!!

[HoosierHardGain]

They lost two games to the Giants....wasn't that enough for you?? Gessshhhh!!!

Uh, no!

[Bad.bull]

They lost two games to the Giants....wasn't that enough for you?? Gessshhhh!!!


Uh, no!

Play the Indians, you'll win everytime!!!

[aftrshok]

4-28-10 Workout: Shoulders
Aftrshok's Body Rebuild Phase 2- Week #3




Warm-up set performed before each exercise and stretching


Arnolds:

40's x 7

50's x 3 (PR Weight)

50's x 5

40's x 8

1 Arm DB Press:

40's x 7

55's x 3 (PR Weight)

45's x 5

40's x 8

Seated Side Lateral:

25's x 7

45's x 3 (PR Weight)

40's x 5

40's x 8

Barbell Shrugs:

250 x 7

325 x 3

285 x 5

250 x 8

Finishing Exercise: Hulks:

20's x 8

25's x 8 (PR Weight)

25's x 7

Cardio Round One (Morning): Treadmill

1 hour @ 3.0 mph


Cardio Round Two (After Lifting): Treadmill

1 hour @ 3.0 mph


Freaking Hulks had my shoulders on fire. Overall great workout, shoulders where fried after wards.

Done with my 2 hours of cardio for the day..YEAH!!!! :D

[tonsti]

4-28-10 Workout: Shoulders
Aftrshok's Body Rebuild Phase 2- Week #3




Warm-up set performed before each exercise and stretching


Arnolds:

40's x 7

50's x 3 (PR Weight)

50's x 5

40's x 8

1 Arm DB Press:

40's x 7

55's x 3 (PR Weight)

45's x 5

40's x 8

Seated Side Lateral:

25's x 7

45's x 3 (PR Weight)

40's x 5

40's x 8

Barbell Shrugs:

250 x 7

325 x 3

285 x 5

250 x 8

Finishing Exercise: Hulks:

20's x 8

25's x 8 (PR Weight)

25's x 7

Cardio Round One (Morning): Treadmill

1 hour @ 3.0 mph


Cardio Round Two (After Lifting): Treadmill

1 hour @ 3.0 mph


Freaking Hulks had my shoulders on fire. Overall great workout, shoulders where fried after wards.

Done with my 2 hours of cardio for the day..YEAH!!!! :D

Now whos the cardio bunny!!!You sexy beast you!

[Bad.bull]

Now whos the cardio bunny!!!You sexy beast you!

dude!!!! there something you wanna admit to us......

Hell of a workout bro..got some shoulders Friday morning.. great job getting the cardio in ...I either have another one or my substitute exercise, which...the treadmill is much better...

[aftrshok]

4-28-10 Workout: Shoulders
Aftrshok's Body Rebuild Phase 2- Week #3




Warm-up set performed before each exercise and stretching


Arnolds:

40's x 7

50's x 3 (PR Weight)

50's x 5

40's x 8

1 Arm DB Press:

40's x 7

55's x 3 (PR Weight)

45's x 5

40's x 8

Seated Side Lateral:

25's x 7

45's x 3 (PR Weight)

40's x 5

40's x 8

Barbell Shrugs:

250 x 7

325 x 3

285 x 5

250 x 8

Finishing Exercise: Hulks:

20's x 8

25's x 8 (PR Weight)

25's x 7

Cardio Round One (Morning): Treadmill

1 hour @ 3.0 mph


Cardio Round Two (After Lifting): Treadmill

1 hour @ 3.0 mph


Freaking Hulks had my shoulders on fire. Overall great workout, shoulders where fried after wards.

Done with my 2 hours of cardio for the day..YEAH!!!! :D


Bump next page


Now whos the cardio bunny!!!You sexy beast you!

I guess I am a cardio bunny now...haha!!! :D


dude!!!! there something you wanna admit to us......

Hell of a workout bro..got some shoulders Friday morning.. great job getting the cardio in ...I either have another one or my substitute exercise, which...the treadmill is much better...

Thanks David!!! :D

Time seems to come to a standstill when I'm on the treadmill!!!

[Mountain_Goat]

Hell of a shoulder workout Brian! Gotta love dem Hulks! :D Cardio bunny FTW!

[aftrshok]

Hell of a shoulder workout Brian! Gotta love dem Hulks! :D Cardio bunny FTW!

Thanks Cliff!!!

Hulks kick some fawkin a** and so does being a cardio bunny...haha!!! :D

[doindbt]

So if you're a cardio bunny now are you strutting around the gym in booty shorts, and ponytails? Cuz if so...we want pics. Just say'n.

[aftrshok]

So if you're a cardio bunny now are you strutting around the gym in booty shorts, and ponytails? Cuz if so...we want pics. Just say'n.

Well I'm not a full fledged cardio bunny...I don't wear the booty shorts and ponytails. I don't have enough hair for ponytails and no comment on the booty shorts...haha!!!

[blsmith]

Well I'm not a full fledged cardio bunny...I don't wear the booty shorts and ponytails. I don't have enough hair for ponytails and no comment on the booty shorts...haha!!!

too much booty for them! ;)

[aftrshok]

too much booty for them! ;)

lmao!!!!! :d

[Bad.bull]

Well I'm not a full fledged cardio bunny...I don't wear the booty shorts and ponytails. I don't have enough hair for ponytails and no comment on the booty shorts...haha!!!

OMG!!! STOP..........I got a vision!!!!!!!!!!!!






































:eek: :eek: :eek:

[aftrshok]

OMG!!! STOP..........I got a vision!!!!!!!!!!!!
:eek: :eek: :eek:

Well that's scary......since you had a vision can you tell me how I looked!!! LOL!!! :D

Someone else has to be able to tell me if the 2-hour cardio is working!!!!

[2nd_chance]

Good job on the PRs Brian. Lol on the cardio bunny stuff.....

[aftrshok]

1 hour of cardio on the treadmill this morning = DONE!



Good job on the PRs Brian. Lol on the cardio bunny stuff.....

Thanks David....I was really focused on my lifts.

Yeah the cardio bunny stuff was pretty funny at my expense but it's all good!! :D


***WARNING - RANT ABOUT WORK BELOW***

Got asked by my boss when I got back from the gym late yesterday where I was. I'm like WTF don't be questioning me and my time, I don't count my time when I'm late at lunch. That's why I go in early, unlike other people who come in 15-20 mins late in the morning, supposedly eat lunch while they work and leave at 4 in the afternoon and somehow manage to have an 8 hour workday....BS!!!! :mad:

Shall see if he sends out an email about it, if so, I'll have to talk to him. Can't force everyone not to be late from lunch if you're not gonna enforce being to work on time and leaving early!!

The real reason he was a little mad was because he couldn't find me and one of the engineers kept using his laptop to work on a powerpoint presentation and he kept bugging him.

Sorry for the rant but I needed to vent.....I am still a little pissed off!!!!

[Bad.bull]

Morning Bro....sorry to hear about the rant from the boss, hopefully everything will clear up.

Cardio in....sweet....

[aftrshok]

Morning Bro....sorry to hear about the rant from the boss, hopefully everything will clear up.

Cardio in....sweet....

He and I cleared things up earlier!!!

Getting my game face on now and preparing mentally for my leg workout that's coming up in a little while.

[aftrshok]

4-29-10 Workout: Legs
Aftrshok's Body Rebuild Phase 2- Week #3




Warm-up set performed before each exercise and stretching


Lunges on Smith Machine (split squat): PWO

115 x 8

165 x 3 (PR Weight)

155 x 5

145 x 8

Barbell Front Squats:

135 x 8

135 x 8

135 x 8

135 x 5

Leg Extension - 1 Leg:

80 x 7

125 x 3 (PR Weight)

110 x 5

90 x 8

Seated Leg Curls - 1 Leg:

65 x 7

95 x 3 (PR Weight)

80 x 5

80 x 8

Standing Barbell Calf Raises on Smith Machine: PWO

315 x 8 x 3 (toes in, out, straight)

315 x 8 x 3 (toes in, out, straight)

315 x 8 x 3 (toes in, out, straight)

Seated Calf Raises:

2 plates + 55 x 10,10

3 plates + 25 x 10

Donkey Calf Raises With Weighted Dip Belt(varied toe positions - toes in, toes out, toes straight):

45 x 10 Toes Out

45 x 10 Toes In

45 x 10 Toes Straight


90 x 10,10 Toes Out

90 x 10,10 Toes In

90 x 10,10 Toes Straight

Cardio Round One (Morning): Treadmill

1 hour @ 3.0 mph (DONE)


Cardio Round Two (Tonight): Treadmill

1 hour @ 3.0 mph


Wasn't real happy with how gym time went....I was way to rushed (thanks to my boss) to get a good rest between my sets. I only got 30-45 secs and I usually get at least a minute. I think that had something to do with my energy running out on me.

Still not fond of front squats but I'll stick with them.


PWO = Plate Weight Only

[blsmith]

Hey you got your work in. Your muscles don't know how much you lifted, they just know they were worked! Great job Bri!

[Bad.bull]

Bro....good workout....you gave your quads quite a burning....plus...you didn't kiss the pavement or did ya???;) Nothing wrong with late night PM cardio!!!!

[aftrshok]

Hey you got your work in. Your muscles don't know how much you lifted, they just know they were worked! Great job Bri!

Yeah my legs sure knew they got worked...unfortunately my right calf has a cramp in it right now!!!


Bro....good workout....you gave your quads quite a burning....plus...you didn't kiss the pavement or did ya???;) Nothing wrong with late night PM cardio!!!!

No kissing the pavement this week but pretty close to puking in a bucket with my short rest times!!

I know there's nothing wrong with late night cardio.....ummm which one? I like one a whole lot better than the other....just saying!!! :D

[blsmith]

Yeah my legs sure knew they got worked...unfortunately my right calf has a cramp in it right now!!!



No kissing the pavement this week but pretty close to puking in a bucket with my short rest times!!

I know there's nothing wrong with late night cardio.....ummm which one? I like one a whole lot better than the other....just saying!!! :D

I think he means the hour long session and not the 2-minute man cardio! ;)

[Bad.bull]

I know there's nothing wrong with late night cardio.....ummm which one? I like one a whole lot better than the other....just saying!!! :D

Im sure if you keep a steady pace for your hr. your trainer would allow it!!! :D


:rolleyes:

[aftrshok]

I think he means the hour long session and not the 2-minute man cardio! ;)

Hey I just worked up to 3 minutes.....isn't that pretty good....hahahahaha!!!! :D


Im sure if you keep a steady pace for your hr. your trainer would allow it!!! :D


:rolleyes:

That's called bonus cardio according to my trainer!!! :D

[Bad.bull]

That's called bonus cardio according to my trainer!!! :D

Bonus....There is no such thing as Bonus Cardio....LOL

[blsmith]

Hey I just worked up to 3 minutes.....isn't that pretty good....hahahahaha!!!! :D



That's called bonus cardio according to my trainer!!! :D

You know for it to count as BONUS cardio, you actually HAVE to do the work, right? ;)

[aftrshok]

Bonus....There is no such thing as Bonus Cardio....LOL

Yeah there is!!!! :D


You know for it to count as BONUS cardio, you actually HAVE to do the work, right? ;)

No.......all you have to do is get your heart rate into the target zone!!! :D

[Mountain_Goat]

I know there's nothing wrong with late night cardio.....ummm which one? I like one a whole lot better than the other....just saying!!! :D

That cardio is called "FUN CARDIO" it's only in addition to NOT FUN cardio....can't be substituted.

[aftrshok]

4-29-10 Workout: Legs
Aftrshok's Body Rebuild Phase 2- Week #3




Warm-up set performed before each exercise and stretching


Lunges on Smith Machine (split squat): PWO

115 x 8

165 x 3 (PR Weight)

155 x 5

145 x 8

Barbell Front Squats:

135 x 8

135 x 8

135 x 8

135 x 5

Leg Extension - 1 Leg:

80 x 7

125 x 3 (PR Weight)

110 x 5

90 x 8

Seated Leg Curls - 1 Leg:

65 x 7

95 x 3 (PR Weight)

80 x 5

80 x 8

Standing Barbell Calf Raises on Smith Machine: PWO

315 x 8 x 3 (toes in, out, straight)

315 x 8 x 3 (toes in, out, straight)

315 x 8 x 3 (toes in, out, straight)

Seated Calf Raises:

2 plates + 55 x 10,10

3 plates + 25 x 10

Donkey Calf Raises With Weighted Dip Belt(varied toe positions - toes in, toes out, toes straight):

45 x 10 Toes Out

45 x 10 Toes In

45 x 10 Toes Straight


90 x 10,10 Toes Out

90 x 10,10 Toes In

90 x 10,10 Toes Straight

Cardio Round One (Morning): Treadmill

1 hour @ 3.0 mph (DONE)


Cardio Round Two (Tonight): Treadmill

1 hour @ 3.0 mph


Wasn't real happy with how gym time went....I was way to rushed (thanks to my boss) to get a good rest between my sets. I only got 30-45 secs and I usually get at least a minute. I think that had something to do with my energy running out on me.

Still not fond of front squats but I'll stick with them.


PWO = Plate Weight Only




Bump


That cardio is called "FUN CARDIO" it's only in addition to NOT FUN cardio....can't be substituted.

You got that right!!! :D

1 Hour cardio done!!! :D

Fun Cardio in a little while!! :D :D

[2nd_chance]

Good job sticking with the front squats. They'll pay off.

How do you like the smith lunges?

[Bad.bull]

Good Morning Brian.....did ya make the donuts this a.m.?

[aftrshok]

Good job sticking with the front squats. They'll pay off.

How do you like the smith lunges?

If I could get the front squats to quit bothering my left shoulder I would like them better.

The more I do the smith lunges the more I like them, they set my quads on fire!! :D


Good Morning Brian.....did ya make the donuts this a.m.?

What's up Dave?

Yep, 1 hour on the treadmill - DONE!!!! :D

I'm really starting to see the results of all this cardio and I LIKE IT!!!! :D

[blsmith]

Results FTW! Glad to see that you are getting it done Bri! Keep up the good work! :)

[mountainrock]

I LIKE IT!!!! :D

I'm not the only one seeing this ^^^^^ right????? :eek:

[aftrshok]

4-30-10 Workout: Triceps & Biceps
Aftrshok's Body Rebuild Phase 2- Week #3



Warm-up set performed before each exercise and stretching

CGBP:

225 x 7

285 x 3 (PR Weight)

275 x 5

235 x 8

1 Arm DB Across Face(whatever there called)

30's x 7

50's x 3 (PR Weight)

40's x 5

35's x 8

DB 1 Arm Tricpes Extenstionl:

40's x 7

60's x 3 (PR Weight)

55's x 5

50's x 8


DB 1 Arm Preacher Curls:

35's x 7

50's x 3 (PR Weight)

45's x 5

35's x 8

EZ Bar Cable Curl:

120 x 7

180 x 3 (PR Weight)

150 x 5

130 x 8

Bottle Caps:

110 x 7

160 x 3 (PR Weight)

130 x 5

120 x 8

Cardio Round One (Morning): Treadmill - DONE

1 hour @ 3.0 mph

Cardio Round One (Tonight): Treadmill

1 hour @ 3.0 mph



Didn't use a Red pen today, I used a whole 5 gallon bucket full of RED PAINT....man I was on today.....great state of mind, I was focused, determined and had awesome MMC.....FAWKING rocked my armz!!! :D





Results FTW! Glad to see that you are getting it done Bri! Keep up the good work! :)

Thanks Brian!!!

Four more weeks left until my Fake Comp Deadline!!!


I'm not the only one seeing this ^^^^^ right????? :eek:

Looks that way!!! LOL!!! :D

[Bad.bull]

hehe....someone stole Goats red pen and used it all up!!!! :D

That is a Hardcore workout!!!

Your trainer would be pleased to see that workout!!!

[aftrshok]

hehe....someone stole Goats red pen and used it all up!!!! :D

That is a Hardcore workout!!!

Your trainer would be pleased to see that workout!!!

It felt hardcore, I thought my skin was gonna split on my arms from the pump...haha!!! :D

I would think my trainer would be pleased!!!

[Mountain_Goat]

It felt hardcore, I thought my skin was gonna split on my arms from the pump...haha!!! :D

I would think my trainer would be pleased!!!

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
this!


ya done good...hell of a job on dem PRs! :eek:

[aftrshok]

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
this!


ya done good...hell of a job on dem PRs! :eek:

As far as I felt, today was the best day I've had in the gym in a few weeks. They've all been good but this one is number one!!! :D

[2nd_chance]

285 for close grips?!?! 150 for curlz?!?! *jaw drop*

You da man!!!

[Bad.bull]

Where is the evening wheels?????

............... :eek: slacker :eek:.................

[aftrshok]

285 for close grips?!?! 150 for curlz?!?! *jaw drop*

You da man!!!

Thanks David but you da MAN!!! :D


Where is the evening wheels?????

............... :eek: slacker :eek:.................

Nope got it done at 7:00, no slacking here!! :D

[aftrshok]

1 hour on the treadmill this morning - DONE!!!! :D

[aftrshok]

Another hour of cardio done!! :)

[aftrshok]

Let's see how many posts in a row I can have without a reply...haha!!! :D

One hour cardio done this morning!!!

Can someone say humid....It's going to be in the 80's and the humidity is at 96% right now..ughhh!!!

[Bad.bull]

3 posts before a reply.....almost like the commercial...

How many licks does it take til you get to the center of a tootsie pop sucker....1.....2.......3 *CRUNCH* .......... 3

Good Morning Bro! :D

[2nd_chance]

Let's see how many posts in a row I can have without a reply...haha!!! :D

One hour cardio done this morning!!!

you're just making us all feel guilty with all that cardio! :)

[aftrshok]

3 posts before a reply.....almost like the commercial...

How many licks does it take til you get to the center of a tootsie pop sucker....1.....2.......3 *CRUNCH* .......... 3

Good Morning Bro! :D

What's up Dave? :D


you're just making us all feel guilty with all that cardio! :)

Yeah that's it!!! :D

Right now I'm struggling with getting through it, my left knee started bothering me Saturday.

[aftrshok]

5-3-10 Workout: Chest
Aftrshok's Body Rebuild Phase 2- Week #4



Warm-up set performed before each exercise and stretching


DB Incline Flys:

40's x 7

60's x 3

50's x 5

45's x 8

Barbell Incline Press On Smith Machine (Narrow Grip) PWO!!:

195 x 7

255 x 3 (PR Weight)

235 x 5

195 x 8

Barbell Incline Press On Smith Machine (Wide Grip) PWO!!:

195 x 7

250 x 3 (PR Weight)

215 x 5

195 x 8

Pec Deck SS w/Cable Crossovers:

140 x 7

220 x 3 Full Stack / 60 x 8 x-over

200 x 5 / 50 x 5, DD 40 x 6 x-over

170 x 8 / 30 x 16 (8 left foot forward, 8 right foot forward)




Finishing Exercise: Pushups
(Set #1) Decline x 10, Regular x 10, Incline x 10
(Set #2) Decline x 10, Regular x 10, Incline x 10
(Set #3) Decline x 8, Regular x 8, Incline x 7


Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

I really thought I was maxed out on the weights and wouldn't be getting any PR's today but that's what happens when you push yourself!!! :D

PWO = Plate Weight Only

[blsmith]

Mr. red does it again! Nice work Bri!

[Bad.bull]

AND that is what happens when you go beyond what YOU think you can do! Our mind is a pro and con at the same time. You proved to yourself today, that your not maxed out and the PR'S are just the beginning.

Great workout, Great PR's......... :)

[Mountain_Goat]

Nice workout Brian!!! You killed it........................dead! :D

[aftrshok]

Mr. red does it again! Nice work Bri!

It felt great getting those PR's!!! :D


AND that is what happens when you go beyond what YOU think you can do! Our mind is a pro and con at the same time. You proved to yourself today, that your not maxed out and the PR'S are just the beginning.

Great workout, Great PR's......... :)

So true, I'll take an increase in the weights even if it's only 2.5 lbs!!!


Nice workout Brian!!! You killed it........................dead! :D

Sure did Goat!!!! :D

[mountainrock]

...sigh.... again didn't i see a few posts back (or yahoo) "I think i am at my limit" .... :rolleyes:

LOVE seeing what i'm seeing,,,, you getting sick of the 5,3,7,8 routine yet????

I think your DOMs come in the form of something hurting!!!!

KEEP IT FKing UP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :D :D :D

[aftrshok]

...sigh.... again didn't i see a few posts back (or yahoo) "I think i am at my limit" .... :rolleyes:

LOVE seeing what i'm seeing,,,, you getting sick of the 5,3,7,8 routine yet????

I think your DOMs come in the form of something hurting!!!!

KEEP IT FKing UP!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! :D :D :D

Yeah ummmm.....I think you saw that somewhere.... :eek:

Yeah I'm just about sick of 7,3,5,8 routine.....haven't tried the 5,3,7,8 routine yet...haha!!! :D

I think you are right, I would gladly trade something hurting for DOMS any day!!!

[mountainrock]

Yeah ummmm.....I think you saw that somewhere.... :eek:

Yeah I'm just about sick of 7,3,5,8 routine.....haven't tried the 5,3,7,8 routine yet...haha!!! :D


*tounge sticking out, spit spraying* :p its the "new" counting goes with the "new" math...must be legs day... ;)

[aftrshok]

*tounge sticking out, spit spraying* :p its the "new" counting goes with the "new" math...must be legs day... ;)

LMAO......who knows with you...LOL!!! :D

[aftrshok]

1 hour cardio on the treadmill done - check
Abs done - check

I've been doing abs every other day for a week now and every couple of days before that, I just never put them in my journal.

[2nd_chance]

Congrats on the incline PRs. You're really strong on those.

[aftrshok]

Congrats on the incline PRs. You're really strong on those.

Thanks David!! :D

It must be my short arms, unlike someone who has long arms like ummmm you at 6'2"....LOL!!! :D


1 Hour of cardio on the treadmill this morning done - check

[Bad.bull]

Morning Brian...

3,5,7,9......who do we appreciate!!!?????

ugh! leg day...i fried all cylinders.

[HoosierHardGain]

Probably if you are sick of a routine, it's time to move on to another...


Hope all is well in Brian's world.









p.s. Cards suck. That is all.

[aftrshok]

Morning Brian...

3,5,7,9......who do we appreciate!!!?????

ugh! leg day...i fried all cylinders.

Hey Dave!!! :D

I would say so!!!


Probably if you are sick of a routine, it's time to move on to another...


Hope all is well in Brian's world.


p.s. Cards suck. That is all.

Next week starts a new routine for me!!! :D

Everything is pretty good!!

p.s.....Don't you mean Reds suck?? HAHA!!! :D

[HoosierHardGain]

p.s.....Don't you mean Reds suck?? HAHA!!! :D

heheheh...well, yeah. Actually, I felt like if they Reds could just NOT get swept in St. Louis, they would be fine, and that is what happened, they won one.

I got the feeling that the Cards right now are the best team in the National League.

[aftrshok]

heheheh...well, yeah. Actually, I felt like if they Reds could just NOT get swept in St. Louis, they would be fine, and that is what happened, they won one.

I got the feeling that the Cards right now are the best team in the National League.

When they Reds one that first game against the Cards the other day I thought "I bet Hoos is enjoying this!!" LOL!!

I think they are too but will have to wait and see how this series with the Phillies plays out.

[aftrshok]

5-4-10 Workout: Back
Aftrshok's Body Rebuild Phase 2- Week #4




Warm-up set performed before each exercise and stretching


DB Rows:

105 x 10

105 x 8

105 x 7

110 x 6

1 Arm Seated Cable Rows:

95 x 7

135 x 3 (PR Weight)

120 x 5

105 x 8

Carlmans:

80 x 7

110 x 3

90 x 8

80 x 8

Back Extension Machine:

120 x 10,10,10,10

1 Arm Reverse Pec Dec:

120 x 7

170 x 3 (PR Weight)

140 x 5

120 x 8

Cardio Round One (This Morning): Treadmill

1 hour @ 3.0 mph


Cardio Round Two (Tonight): Treadmill

1 hour @ 3.0 mph


I went with DB Rows today instead of Standing Reverse Grip Barbell Rows. I felt like the DB Rows were hitting back muscles better and the barbell rows were bothering my back for some reason today.

I also dropped down the weight on the Carlmans to see if it hit my back better with a lighter weight and it did.

Other than that I'm toast...mmmmmm toast.....I could sure use some toast, I've had 15g carbs so far today. :)

[Bad.bull]

I went with DB Rows today instead of Standing Reverse Grip Barbell Rows. I felt like the DB Rows were hitting back muscles better and the barbell rows were bothering my back for some reason today.

I also dropped down the weight on the Carlmans to see if it hit my back better with a lighter weight and it did.

Other than that I'm toast...mmmmmm toast.....I could sure use some toast, I've had 15g carbs so far today. :)


That' s the way to listen to the body!.....I must have done something right today, actually feeling better. Of course, subject to change when I talk the trainer tonight... :eek:

Toast...hmmmm some Natty PB would go great with that too!! :D

[aftrshok]

That' s the way to listen to the body!.....I must have done something right today, actually feeling better. Of course, subject to change when I talk the trainer tonight... :eek:

Toast...hmmmm some Natty PB would go great with that too!! :D

Yeah my back can be a little touchy from time to time so I had to overcome and adapt!!! :D

That does sound yummy!!! :)

[Bad.bull]

That does sound yummy!!! :)

Rumor has it, the Natty PB Patrol is on duty tonight..... :eek:

[aftrshok]

Rumor has it, the Natty PB Patrol is on duty tonight..... :eek:

That's ok, I haven't had any Natty PB in over 4 months.

[Bad.bull]

That's ok, I haven't had any Natty PB in over 4 months.

Hi! My name is Brian...and I haven't had Natty PB in four monthes............



***********applause*************

[aftrshok]

Hi! My name is Brian...and I haven't had Natty PB in four monthes............



***********applause*************

But I did stay at a Holiday Inn Express!!!! :D

[Bad.bull]

But I did stay at a Holiday Inn Express!!!! :D

LOL'd!!!! :D

[2nd_chance]

Strong work on the db rows bro.

I agree on the carlmans..... I don't feel them if I go too heavy.

Are your 15 carbs just trace carbs or do you count those?

[doindbt]

Damn, what's up with all the low carb stuff everyone's doin? :eek: ...doesn't look like it's affecting your workouts much though. Nice job, Brian!!

[aftrshok]

1 hour on the treadmill done - check :D


Strong work on the db rows bro.

I agree on the carlmans..... I don't feel them if I go too heavy.

Are your 15 carbs just trace carbs or do you count those?

I should of gone heavier on the db rows but I didn't. :(

I remember last time I did them you asked about heavier or lighter and I thought I would try them light. Light works best for me. :D

I count everything carb wise. If it has 1 gram of carbs, I count it.


Damn, what's up with all the low carb stuff everyone's doin? :eek: ...doesn't look like it's affecting your workouts much though. Nice job, Brian!!

Loosing weight and keeping my strength is what's up on the low carb for me. :D

When I've done low carb in the past it never effected my strength. Hoping that holds true this time around.

[Bad.bull]

Damn, what's up with all the low carb stuff everyone's doin? :eek: ...doesn't look like it's affecting your workouts much though. Nice job, Brian!!

Feeling left out??? Join us! We can all be bitchy together...that should be interesting!!! :D

[aftrshok]

Feeling left out??? Join us! We can all be bitchy together...that should be interesting!!! :D

She should but I'm not bitchy yet!!!! :eek:

1 Hour on the treadmill done - check

[Bad.bull]

She should but I'm not bitchy yet!!!! :eek:



Really....fooled me!!! ;)

Good morning!

[aftrshok]

Really....fooled me!!! ;)

Good morning!

I was only bitchy last week because of the whole deal with my boss. I can be bitchy on high carbs just as easy as low. It's not the amount of carbs that regulates my bitchiness, it's stress at work...LOL!!!! :D

[Mountain_Goat]

Brian!!!!!!!!!!! Nice workout yesterday Bro! :D How's the cardio bunny doing today?

[aftrshok]

Brian!!!!!!!!!!! Nice workout yesterday Bro! :D How's the cardio bunny doing today?

Thanks Cliff!!! :D

I'm doing pretty good and time is starting to go faster on the treadmill now, which is a relief. There is only so much that I can run through my mind over and over in an hour's time!!! :D

[Bad.bull]

Thanks Cliff!!! :D

I'm doing pretty good and time is starting to go faster on the treadmill now, which is a relief. There is only so much that I can run through my mind over and over in an hour's time!!! :D

time to upgrade to an Ipod touch...its amazing what you can get on those things....




so I've heard!!! :D

[aftrshok]

time to upgrade to an Ipod touch...its amazing what you can get on those things....




so I've heard!!! :D

That's because you have one.....you suck!!! :D

[tonsti]

(sniff sniff) I smell sexy in here! :)

[Bad.bull]

http://i884.photobucket.com/albums/ac45/cccrazyguy/Costumes/th_Costume_crazyguy_NoName_CC_Comic-16.jpg (http://media.photobucket.com/image/bunny costumes/cccrazyguy/Costumes/Costume_crazyguy_NoName_CC_Comic-16.jpg?o=45)





(sniff sniff) I smell sexy in here! :)

[aftrshok]

5-5-10 Workout: Shoulders
Aftrshok's Body Rebuild Phase 2- Week #4




Warm-up set performed before each exercise and stretching


Arnolds:

45's x 7

60's x 3 (PR Weight)

55's x 5

45's x 8

1 Arm DB Press:

45's x 7

60's x 3 (PR Weight)

50's x 5

45's x 8

Seated Side Lateral:

30's x 7

55's x 3 (PR Weight)

50's x 5

45's x 8

DB Shrugs: 2nd_Chance Style

50's x 50 OMG!!!

Finishing Exercise: Hulks:

25's x 8

25's x 8

25's x 8

Cardio Round One (Morning): Treadmill

1 hour @ 3.0 mph


Cardio Round Two (Tonight): Treadmill

1 hour @ 3.0 mph


Decided I wanted to try something different on traps....50 reps OMG....I don't know how David does this S***!!!! I got to 30 and had to pause for 5 secs, crank out 10, pause 5 secs and crank out the last 10!!! 50 lb DB's seem light until you hit 30 reps in a row...FAWK!!! :D

I had one hell of a shoulder workout, very pleased. Snapped some pix, I might post them, I have to think about it though!!! :D





(sniff sniff) I smell sexy in here! :)

I smell that and fried shoulders!!! :)

[aftrshok]

http://i357.photobucket.com/albums/oo14/aftrshok70/Photo0067-2.jpg

[blsmith]

http://i357.photobucket.com/albums/oo14/aftrshok70/photo0067-2.jpg

niiiiiiiice! :d

[Bad.bull]

Some body gots sumz swollen traps going on in here!!!

50x50..... plane insane.....!!!

[aftrshok]

niiiiiiiice! :d

Thanks B!!!! :D


Some body gots sumz swollen traps going on in here!!!

50x50..... plane insane.....!!!

Yeah I do!!! :D

50x50 insane is right.....feel the burn!!!!!

[2nd_chance]

http://i357.photobucket.com/albums/oo14/aftrshok70/Photo0067-2.jpg

Leaning out big time my friend.

Good workout today.

[aftrshok]

Leaning out big time my friend.

Good workout today.

Yeah I am, I just wish my mid section would get the hint and lean out too...lol!!! :D

I'm just trying to stay focused and work as hard as I can!!

[aftrshok]

9 holes of golf - done
1 hour cardio on treadmill while my 7 year old read books to me - done :D
abz - done

Hungry fawk yeah!!!

[aftrshok]

5-5-10 Workout: Shoulders
Aftrshok's Body Rebuild Phase 2- Week #4




Warm-up set performed before each exercise and stretching


Arnolds:

45's x 7

60's x 3 (PR Weight)

55's x 5

45's x 8

1 Arm DB Press:

45's x 7

60's x 3 (PR Weight)

50's x 5

45's x 8

Seated Side Lateral:

30's x 7

55's x 3 (PR Weight)

50's x 5

45's x 8

DB Shrugs: 2nd_Chance Style

50's x 50 OMG!!!

Finishing Exercise: Hulks:

25's x 8

25's x 8

25's x 8

Cardio Round One (Morning): Treadmill

1 hour @ 3.0 mph


Cardio Round Two (Tonight): Treadmill

1 hour @ 3.0 mph


Decided I wanted to try something different on traps....50 reps OMG....I don't know how David does this S***!!!! I got to 30 and had to pause for 5 secs, crank out 10, pause 5 secs and crank out the last 10!!! 50 lb DB's seem light until you hit 30 reps in a row...FAWK!!! :D

I had one hell of a shoulder workout, very pleased. Snapped some pix, I might post them, I have to think about it though!!! :D








http://i357.photobucket.com/albums/oo14/aftrshok70/Photo0067-2.jpg

bump

[doindbt]

DAMN! Looking good! Progress is going well, it would seem?? WTG, Brian!!

[aftrshok]

DAMN! Looking good! Progress is going well, it would seem?? WTG, Brian!!

Thanks Roni!!! :D

I think progress is on track but then I'm like "shouldn't I be farther along than I am?"

Got to give props to my trainer!!! :D

[Mountain_Goat]

Thanks Cliff!!! :D

I'm doing pretty good and time is starting to go faster on the treadmill now, which is a relief. There is only so much that I can run through my mind over and over in an hour's time!!! :D

what speed you going? don't crank it up too much.

[aftrshok]

what speed you going? don't crank it up too much.

I'm still at 3.0 mph!!!

What I meant by time goes by faster is, it doesn't seem like it takes as long now or I don't get as bored as I did at first!! :D

[Bad.bull]

What I meant by time goes by faster is, it doesn't seem like it takes as long now or I don't get as bored as I did at first!! :D

and..................Im not even sure if I want an answer to that..........but...........what are you doing to pass the time!!! :eek:





























wut???

[mountainrock]

bump

eh not enuf skin!!!!
*turns and leaves...while throwing hair back over shoulder...see if it helps to get the "more skin" shot*

[aftrshok]

and..................Im not even sure if I want an answer to that..........but...........what are you doing to pass the time!!! :eek:

wut???

Usually thinking about food, lifting, food and did I say food? It just feels like it goes by quicker. If you somewhat enjoy doing something time always goes by quicker than when you are bored.

[aftrshok]

5-6-10 Workout: Legs
Aftrshok's Body Rebuild Phase 2- Week #4




Warm-up set performed before each exercise and stretching


Lunges on Smith Machine (split squat): PWO

120 x 7

175 x 3 (PR Weight)

165 x 5

135 x 8

Barbell Front Squats:

135 x 8

135 x 8

135 x 6

135 x 4

Leg Extension - 1 Leg:

80 x 7

125 x 3 (PR Weight)

110 x 5

95 x 8

Seated Leg Curls - 1 Leg:

65 x 7

115 x 3 (PR Weight)

110 x 5

80 x 8

Standing Barbell Calf Raises on Smith Machine: PWO

315 x 12 x 3 (toes in, out, straight)

315 x 12 x 3 (toes in, out, straight)

315 x 12 x 3 (toes in, out, straight)

Seated Calf Raises:

3 plates x 10,10,10

Leg Press Calf Raises(varied toe positions - toes in, toes out, toes straight):

370 x 10 Toes Out

370 x 10 Toes In

370 x 10 Toes Straight


370 x 10 Toes Out

370 x 10 Toes In

370 x 10 Toes Straight


370 x 10 Toes Out

370 x 10 Toes In

370 x 10 Toes Straight



Cardio Round One (Morning): Treadmill

1 hour @ 3.0 mph (DONE)


Cardio Round Two (Tonight): Treadmill

1 hour @ 3.0 mph


OMG.....my calves were screaming when I was doing them on the leg press, I went through all three foot positions back to back and they were on fire. :D

Still not loving the front squats....must just be me!!!

I'm having fun trying to walk around now...........work was done!!!


PWO = Plate Weight Only

[doindbt]

Thanks Roni!!! :D

I think progress is on track but then I'm like "shouldn't I be farther along than I am?"

Got to give props to my trainer!!! :D

Haha...I hear that...can totally relate! I'd be thrilled with my progress if I were you though, keep up the great work!

[aftrshok]

Haha...I hear that...can totally relate! I'd be thrilled with my progress if I were you though, keep up the great work!

I am thrilled and I plan on keep up the great work!!! :D



1 hour cardio on the treadmill - done......I think I yawned through about half of it... :D

[2nd_chance]

Great job on the lunge PR Brian.

Nice to see you're keeping up with the calf volume.

[doindbt]

Happy Friday!! Now go eat some carbs! :p

[aftrshok]

1 hour on the treadmill this morning - done!!! :D :(


Great job on the lunge PR Brian.

Nice to see you're keeping up with the calf volume.

I really like the lunges on the smith, hits my legs hard!!! :D

I'm gonna blast my calves hard for the next 3 weeks and see what they do. Then I should have an idea of what works best for them.


Happy Friday!! Now go eat some carbs! :p

Happy Friday to you too Roni!!!! :D

Carbs, what are carbs???? LOL!!!

[Bad.bull]

Carbs, what are carbs???? LOL!!!

Those would be the thing I'm eating today. And a whole bunch of them!!! shhhhhhhh:D

[aftrshok]

Those would be the thing I'm eating today. And a whole bunch of them!!! shhhhhhhh:D

Try not to get teh fatz while eating them!!! LOL!! :D

[Bad.bull]

Try not to get teh fatz while eating them!!! LOL!! :D

Im sure the xtra cardio will help!

[HoosierHardGain]

Did someone say carbs??????

[aftrshok]

Im sure the xtra cardio will help!

But the whole point is not to have to do 2.5 or 3 hours a day of cardio.


Did someone say carbs??????

Yeah you did!!! :D

Take the stupid hex you have on the Cards off please. Freaking Phillies mowed em down.

[HoosierHardGain]

Take the stupid hex you have on the Cards off please. Freaking Phillies mowed em down.

I put one on the Cubs, too!!!

[aftrshok]

I put one on the Cubs, too!!!

Now put one on the rest of the NL Central!!!!

[HoosierHardGain]

Now put one on the rest of the NL Central!!!!

I think someone already put one on Houston :cool:

[aftrshok]

I think someone already put one on Houston :cool:

Yeah but they will come roaring back in the second half of the season unless they are buried to deep by then. They seem to do that every year but they normally don't start out this bad either.

[Bad.bull]

Yeah but they will come roaring back in the second half ........

Spoken like a true Clevelander!!! and their sports!

[aftrshok]

Spoken like a true Clevelander!!! and their sports!

Hahaha!!!! :)

[Bad.bull]

Hahaha!!!! :)

Oh..........you got game?????? :rolleyes:

[mountainrock]

workout???? nudez???? wtf??? :mad: *stomps out*

[aftrshok]

5-7-10 Workout: Triceps & Biceps
Aftrshok's Body Rebuild Phase 2- Week #4



Warm-up set performed before each exercise and stretching

CGBP:

225 x 7

300 x 3 (PR Weight) FAWK YEAH!!!

300 x 4 + 1 Forced Rep

235 x 8

1 Arm DB Across Face(whatever there called)

35 x 7

45 x 3

40 x 5

35 x 8

DB 1 Arm Tricpes Extenstion:

45 x 7

65 x 3 (PR Weight)

60 x 5

40 x 8


DB 1 Arm Preacher Curls:

35 x 7

50 x 3

45 x 5

40 x 8

EZ Bar Cable Curl:

130 x 7

190 x 3 (PR Weight) Hell Yes!!

150 x 5

130 x 8

Bottle Caps:

120 x 7

170 x 3 (PR Weight)

130 x 5

120 x 8

Cardio Round One (Morning): Treadmill - DONE

1 hour @ 3.0 mph

Cardio Round One (Tonight): Treadmill

1 hour @ 3.0 mph



I fawkin killed arms today!!!! :D

All this was done with 8g carbs in me so far today and I've been averaging 25g carbs a day. I fawkin killed arms today!!!! :D

For the last month I wanted to hit 300 lbs on CGBP and I did but the thing that makes me mad is I should of tried 310. I had no problem getting 300 x 3 and 300 x 4, my spotter touched the bar on the 5th rep.

I am so stoked!!!!!


workout???? nudez???? wtf??? :mad: *stomps out*

You sure stomp alot!!!! LOL!! :D

[aftrshok]

Oh..........you got game?????? :rolleyes:

Or something???? :)

[2nd_chance]

300 for reps on CGBP?!?!?! Dude you are sick!!!! Unbelievable.

Great job!

[aftrshok]

5-7-10 Workout: Triceps & Biceps
Aftrshok's Body Rebuild Phase 2- Week #4



Warm-up set performed before each exercise and stretching

CGBP:

225 x 7

300 x 3 (PR Weight) FAWK YEAH!!!

300 x 4 + 1 Forced Rep

235 x 8

1 Arm DB Across Face(whatever there called)

35 x 7

45 x 3

40 x 5

35 x 8

DB 1 Arm Tricpes Extenstion:

45 x 7

65 x 3 (PR Weight)

60 x 5

40 x 8


DB 1 Arm Preacher Curls:

35 x 7

50 x 3

45 x 5

40 x 8

EZ Bar Cable Curl:

130 x 7

190 x 3 (PR Weight) Hell Yes!!

150 x 5

130 x 8

Bottle Caps:

120 x 7

170 x 3 (PR Weight)

130 x 5

120 x 8

Cardio Round One (Morning): Treadmill - DONE

1 hour @ 3.0 mph

Cardio Round One (Tonight): Treadmill

1 hour @ 3.0 mph



I fawkin killed arms today!!!! :D

All this was done with 8g carbs in me so far today and I've been averaging 25g carbs a day. I fawkin killed arms today!!!! :D

For the last month I wanted to hit 300 lbs on CGBP and I did but the thing that makes me mad is I should of tried 310. I had no problem getting 300 x 3 and 300 x 4, my spotter touched the bar on the 5th rep.

I am so stoked!!!!!



bump


300 for reps on CGBP?!?!?! Dude you are sick!!!! Unbelievable.

Great job!

Thanks David, not as sick as you!! :D

I really didn't think I would be able to do it but I got locked it and blasted the reps out!! :D

[aftrshok]

1 hour cardio on treadmill last night - done
Abz last night - done

1 hour cardio on treadmill this morning - done

[Bad.bull]

300lbs on close grip...now..lets me see, if I remember correctly there was this dood, who didnt believe ya at 225!!! You got this on video tape???

Kidding....

Awesome arm day dude..your just a freak!

[mountainrock]

FAWK!!!!
















that is all...............





















no i cant keep my mouth shut.... you need a tag line or something like "Aftershock..."I didn't think i could" .....but ......there is no more fricken weight left to pick up..... :rolleyes:

[aftrshok]

300lbs on close grip...now..lets me see, if I remember correctly there was this dood, who didnt believe ya at 225!!! You got this on video tape???

Kidding....

Awesome arm day dude..your just a freak!

Yeah I remember that!!! :rolleyes:

It was an awesome are day and I'm still pumped that I hit 300 for reps!!! :D


FAWK!!!!

That is all...............

no i cant keep my mouth shut.... you need a tag line or something like "Aftershock..."I didn't think i could" .....but ......there is no more fricken weight left to pick up..... :rolleyes:

Yeah FAWK is right!! :D

That would be a good tag line!!

[aftrshok]

1 hour cardio on the treadmill tonight - done :D

[tonsti]

Dood you are on fire!!!!

[Mountain_Goat]

300 for reps on CGBP?!?!?! Dude you are sick!!!! Unbelievable.

Great job!

^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

this!!!!!!!!!!!!!!!!!!!!!!!!!!

OMG!!!!!!!!!! :eek:

[Bad.bull]

something is not right here....you got your hour of cardio in before I did tonight... ready for effin bed!!! (no homo)

[aftrshok]

Dood you are on fire!!!!

I really am, I am so focused right now it's not even funny!!! :D


^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

this!!!!!!!!!!!!!!!!!!!!!!!!!!

OMG!!!!!!!!!! :eek:

I'll tell you what, I'm not leaving anything in the gym right now. I'm giving it everything I have.


something is not right here....you got your hour of cardio in before I did tonight... ready for effin bed!!! (no homo)

Haha...and I stayed up till 1:00 watching movies after that. :D


1 hour of cardio on the treadmill this morning - done

[aftrshok]

1 hour of cardio on treadmill tonight - done
Abz - done

[mountainrock]

S - L - O - W on the register user signature but loving it!

[aftrshok]

S - L - O - W on the register user signature but loving it!

Can't think straight, low carbs....haha!!! :D

1 hour cardio on the treadmill this morning - done

New and exciting workout starts this week....well I'm not to excited about a few exercises but you know me, I'll push as hard as I can!!! :D

[Bad.bull]

Can't think straight, low carbs....haha!!! :D


New and exciting workout starts this week....well I'm not to excited about a few exercises but you know me, I'll push as hard as I can!!! :D

Im with ya, can't think straight at all....LOL....never could...carrying on!!!

Sweet for new workout....was getting tired of seeing you get 300x3 on CGBP...LOL.

G. Morning Bro! :)

[aftrshok]

Im with ya, can't think straight at all....LOL....never could...carrying on!!!

Sweet for new workout....was getting tired of seeing you get 300x3 on CGBP...LOL.

G. Morning Bro! :)

I actually feel great on low carb, not tired, I can think straight most of the time, energy is high!!!

Well now you're gonna get tired of seeing me do 300+ on bench press!!!! LOL!! :D

[mountainrock]

I actually feel great on low carb, not tired, I can think straight most of the time, energy is high!!!

Well now you're gonna get tired of seeing me do 300+ on bench press!!!! LOL!! :D

^^^just wait til you get some carbs back and start packing muscle on!!! 300 will be childs play :D

[HoosierHardGain]

Happy Monday, Brian

[rpaul11]

whats goin on in Hur

[aftrshok]

^^^just wait til you get some carbs back and start packing muscle on!!! 300 will be childs play :D

Yeah, I'm looking forward to getting carbs back!!! Stop Teasing Me with the carbs!!! :D


Happy Monday, Brian

What's up Hoos!!!! :D


whats goin on in Hur

Hey Rich, just trying to get excited about doing some power moves (jump squats, jumping over a bench) in between exercises today! :eek:

[rpaul11]

Hey Rich, just trying to get excited about doing some power moves (jump squats, jumping over a bench) in between exercises today! :eek:

yeah...my leg night is looking to get interesting this week too :eek:

[aftrshok]

yeah...my leg night is looking to get interesting this week too :eek:

I take it you have some new exciting leg exercises to do?

[rpaul11]

I take it you have some new exciting leg exercises to do?

nothing new...just how it's laid out. this is shock week. supersetting quads with quads, then hams with hams...:eek:

[aftrshok]

nothing new...just how it's laid out. this is shock week. supersetting quads with quads, then hams with hams...:eek:

Well have fun walking after that......I'll get you a wheelchair on standby!!! :D

[aftrshok]

5-10-10 Workout: Chest
Aftrshok's Body Rebuild Phase 3- Week #5



Warm-up set performed before each exercise and stretching


Barbell Bench Press (flat):

185 x 10

205 x 10

215 x 10

DB Flies (Flat, Incline and More Incline):

30's x 10 (Bench Flat)

40's x 10 (Bench Incline - next notch up)

45's x 10 (Bench Incline - next notch up)

Incline Press On Leverage Machine (plate loaded):

165 x 10

175 x 10

185 x 10

Cable Crossovers:

50 x 10

60 x 10

70 x 10



Power Moves:

Jump Squats the length of the Racquetball Court:
3x - 15 Squat jumps each time down court

Jump Rope:
3 sets of 25



Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

My chest is toast, heck of pump going on. I love doing cable crossovers and staring at myself in the mirror while doing them.....looks awesome....lol!!! :D

New exercises with 30-60 secs rest between sets and my wonderful trainer added some Power Moves for me to do each day....thanks!!!! :D :(

The power moves were a MF....They don't sound like much but believe me, they were.

My routine will change weekly as I get closer to my Moc Comp.

[blsmith]

very nice work bro. What I wouldnt give to do 200 benches for 10 reps... I'll trade you for my leg presses! ;)

[rpaul11]

what is jump romp?

[aftrshok]

very nice work bro. What I wouldnt give to do 200 benches for 10 reps... I'll trade you for my leg presses! ;)

Maybe we could split the difference!!! :D

Thanks man!!


what is jump romp?

I don't know but it sounds like fun!!! :D

Jump Rope....can't type when I get back from the gym....

[Mountain_Goat]

Nice chest day Brian!!! You rocked it brutha!

[rpaul11]

I don't know but it sounds like fun!!! :D

Jump Rope....can't type when I get back from the gym....

ya know...I read it as jump rope...then I re read. and was like...hm.....WTF is that .

nice workout today.

[Bad.bull]

what is jump romp?

its like a Romp n Jump!!!! :D

[aftrshok]

Nice chest day Brian!!! You rocked it brutha!

Thanks Cliff, I sure felt it....whew!!! :D


ya know...I read it as jump rope...then I re read. and was like...hm.....WTF is that .

nice workout today.

I read it as Jump Rope too until you pointed it out!!! :D

Thanks Rich, it was different going from 4 sets with reps of 7,3,5,8 for the last month to just 3 sets of 10 reps.

I had to kinda guess a little at where I needed to be weight was but I think I was pretty right on.

[aftrshok]

5-10-10 Workout: Chest
Aftrshok's Body Rebuild Phase 3- Week #5



Warm-up set performed before each exercise and stretching


Barbell Bench Press (flat):

185 x 10

205 x 10

215 x 10

DB Flies (Flat, Incline and More Incline):

30's x 10 (Bench Flat)

40's x 10 (Bench Incline - next notch up)

45's x 10 (Bench Incline - next notch up)

Incline Press On Leverage Machine (plate loaded):

165 x 10

175 x 10

185 x 10

Cable Crossovers:

50 x 10

60 x 10

70 x 10



Power Moves:

Jump Squats the length of the Racquetball Court:
3x - 15 Squat jumps each time down court

Jump Rope:
3 sets of 25



Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

My chest is toast, heck of pump going on. I love doing cable crossovers and staring at myself in the mirror while doing them.....looks awesome....lol!!! :D

New exercises with 30-60 secs rest between sets and my wonderful trainer added some Power Moves for me to do each day....thanks!!!! :D :(

The power moves were a MF....They don't sound like much but believe me, they were.

My routine will change weekly as I get closer to my Moc Comp.


Next page bump.


its like a Romp n Jump!!!! :D

I don't know??? :D

[HoosierHardGain]

Nice pec day, Brian

[Bad.bull]

Hell of a workout Brian...Im so glad my trainer dont have me doing that jump rope stuff...whew!!!! its all you...LOL.

I did cable Xovers this morning, then ending with flat bench dumbbells...grabbed the 70's. Thought to self...this should be cake....NOT!!!!! OMG, I was fried!

[aftrshok]

Nice pec day, Brian

Thanks Hoos, it felt great...lol!!! :D


Hell of a workout Brian...Im so glad my trainer dont have me doing that jump rope stuff...whew!!!! its all you...LOL.

I did cable Xovers this morning, then ending with flat bench dumbbells...grabbed the 70's. Thought to self...this should be cake....NOT!!!!! OMG, I was fried!

I haven't jumped rope in a long time...so doing the jump squat followed by the jump rope was truly an azz kicker for me!!!

I love doing the crossovers as the last exercise, it just finishes off my chest!!! :D

[2nd_chance]

Strong work today Brian.

How long you had your trainer?

[aftrshok]

Strong work today Brian.

How long you had your trainer?

Thanks David, how's the vacation? :D

4 months!!! :D

[2nd_chance]

Thanks David, how's the vacation? :D

Relaxing. Diet sucks lol. Dying to workout...

[aftrshok]

Relaxing. Diet sucks lol. Dying to workout...

Well that sounds like an awful time.....lol!!!! :p

[Mountain_Goat]

Relaxing. Diet sucks lol. Dying to workout...

LOL..I feel really bad for you. :rolleyes:


:p



RELAX! ENJOY!!!! The gym will still be there when you get back. :D


Well that sounds like an awful time.....lol!!!! :p

don't it? hahahaha

[rpaul11]

LOL..I feel really bad for you. :rolleyes:


:p



RELAX! ENJOY!!!! The gym will still be there when you get back. :D



don't it? hahahaha

and of course there couldn't possibly be a gym in Cap Cod if you wanted to work out :p

[aftrshok]

don't it? hahahaha

Yeah, especially the diet part.....mine sucks too but in a different way...haha!!!! :D

It's feeding time.....WHERE'S MY DANG FOOD???....oh there it is....(whispers - sorry)!!

[rpaul11]

Yeah, especially the diet part.....mine sucks too but in a different way...haha!!!! :D

It's feeding time.....WHERE'S MY DANG FOOD???....oh there it is....(whispers - sorry)!!

I am freakin ravenous today :(

[aftrshok]

and of course there couldn't possibly be a gym in Cap Cod if you wanted to work out :p

I'm sure there is and this is what happened......they heard about his crazy ass workouts and didn't want him tearing up the equipment so they said "You cant' workout here, be gone before someone drops a 300 lb weight on you!!"

[tonsti]

5-10-10 Workout: Chest
Aftrshok's Body Rebuild Phase 3- Week #5



Warm-up set performed before each exercise and stretching


Barbell Bench Press (flat):

185 x 10

205 x 10

215 x 10

DB Flies (Flat, Incline and More Incline):

30's x 10 (Bench Flat)

40's x 10 (Bench Incline - next notch up)

45's x 10 (Bench Incline - next notch up)

Incline Press On Leverage Machine (plate loaded):

165 x 10

175 x 10

185 x 10

Cable Crossovers:

50 x 10

60 x 10

70 x 10



Power Moves:

Jump Squats the length of the Racquetball Court:
3x - 15 Squat jumps each time down court

Jump Rope:
3 sets of 25



Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

My chest is toast, heck of pump going on. I love doing cable crossovers and staring at myself in the mirror while doing them.....looks awesome....lol!!! :D

New exercises with 30-60 secs rest between sets and my wonderful trainer added some Power Moves for me to do each day....thanks!!!! :D :(

The power moves were a MF....They don't sound like much but believe me, they were.

My routine will change weekly as I get closer to my Moc Comp.
great work bri guy!! ?......what is MF??? :)

[aftrshok]

great work bri guy!! ?......what is MF??? :)

Oh you know what it is....MF = MuthaF****R!! :D

[aftrshok]

1 Hour of cardio on treadmill - done!!! :D

20g carbs for the day....yeah....it's crazy good!!! :D

[mountainrock]

1 Hour of cardio on treadmill - done!!! :D

20g carbs for the day....yeah....it's crazy good!!! :D

you wont know what to do when someone takes your cardio away and GIVES you carbs. You'll follow them around like a sick puppy.......hey, that gives me an idea.... :eek:

[Bad.bull]

you wont know what to do when someone takes your cardio away and gives you carbs. You'll follow them around like a sick puppy.......hey, that gives me an idea.... :eek:

i lol'd!!!!

[aftrshok]

you wont know what to do when someone takes your cardio away and GIVES you carbs. You'll follow them around like a sick puppy.......hey, that gives me an idea.... :eek:

LMAO......I probably will!!! :D


i lol'd!!!!

That was pretty funny! :)


1 Hour cardio on the treadmill this morning - done!!

[Bad.bull]

whats up my brotha from anotha mutha!!!! ??? :D

[aftrshok]

5-11-10 Workout: Back
Aftrshok's Body Rebuild Phase 3- Week #5



Warm-up set performed before each exercise and stretching


Pullups:

bw x 10

bw x 10

bw x 10

V-Handle Lat Pulldown:

90 x 10

105 x 10

115 x 10

Rack Pulls (Bar just below knee):

135 x 10

155 x 10

175 x 10

Cobras:

80 x 10

90 x 10

100 x 10

Inverted Pullups on Smith Machine:

bw x 10

bw x 10

bw x 10



Power Moves:

Jump Over Bench:
3 sets - 20 reps each set

Jump Rope:
3 sets of 30



Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

Haven't done pullups in over 6 months, never have done rack pulls or Cobras. Today was a learning experience but a great workout nonetheless. Wanted to either have a heart attack or puke after the power moves...couldn't really decided so I chose neither. :)



whats up my brotha from anotha mutha!!!! ??? :D

My heart rate after doing those Power Moves.....barf!!!!! :eek:

[blsmith]

damn man those BW pullups are killer. Nice job bro!!! :D

[Bad.bull]

Great workout bro....you ought to feel that for at least two to three hours....LOL.

how'd you like the cobra's??

[rpaul11]

if I were 185 lbs I could do 3 sets of 10 pullups :p :D


Nice workout today...I really like how this one was laid out. Cobras ROCK! one of my favorite lat exercises.

[aftrshok]

damn man those BW pullups are killer. Nice job bro!!! :D

Yeah but I don't have anything on the guy I work with who is all about pullups. He thinks they are all you need to do, well that and run. He cranked out 18 in a row last night he said...haha but he weighs about 160 something.


Great workout bro....you ought to feel that for at least two to three hours....LOL.

how'd you like the cobra's??

I might feel it for 2 hours if I'm lucky!!!!

I really like the cobras!!! :D


if I were 185 lbs I could do 3 sets of 10 pullups :p :D


Nice workout today...I really like how this one was laid out. Cobras ROCK! one of my favorite lat exercises.

If I was 165 I could do 3 sets of 18....haha. :D

The Cobras do ROCK, first time to do them and I absolutely love them. People kinda looked at me funny but hey, whatever!!!

[Mountain_Goat]

Sounds like a fun workout! Inverted pullups?

[aftrshok]

Sounds like a fun workout! Inverted pullups?

It was fun up to a point....lol!!!

These!!

wbzb67nAmnE

[Mountain_Goat]

It was fun up to a point....lol!!!

These!!

wbzb67nAmnE

ohhhhhhhhhhh ok....get someone to set a 45lbs plate on your chest! :D

[aftrshok]

ohhhhhhhhhhh ok....get someone to set a 45lbs plate on your chest! :D

I gotta work up to that....I was just barely getting the 10 reps each set today. Haven't done any form of pullups since my left arm injury back in September of 2009.

[aftrshok]

5-11-10 Workout: Back
Aftrshok's Body Rebuild Phase 3- Week #5



Warm-up set performed before each exercise and stretching


Pullups:

bw x 10

bw x 10

bw x 10

V-Handle Lat Pulldown:

90 x 10

105 x 10

115 x 10

Rack Pulls (Bar just below knee):

135 x 10

155 x 10

175 x 10

Cobras:

80 x 10

90 x 10

100 x 10

Inverted Pullups on Smith Machine:

bw x 10

bw x 10

bw x 10



Power Moves:

Jump Over Bench:
3 sets - 20 reps each set

Jump Rope:
3 sets of 30



Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph

Haven't done pullups in over 6 months, never have done rack pulls or Cobras. Today was a learning experience but a great workout nonetheless. Wanted to either have a heart attack or puke after the power moves...couldn't really decided so I chose neither. :)



Bump

[aftrshok]

Last Night
1 hour cardio on the treadmill - done
Abz- done

This Morning
1 hour cardio on the treadmill - done
Down 2.5 lbs since last week - Yeah!!! :D

[Bad.bull]

Last Night
1 hour cardio on the treadmill - done
Abz- done

This Morning
1 hour cardio on the treadmill - done
Down 2.5 lbs since last week - Yeah!!! :D

You know people are talking...all you do is get on the treadmill!!! :eek: You got something goin on with the treadmill???? :eek:

Morning Bro :D

[aftrshok]

You know people are talking...all you do is get on the treadmill!!! :eek: You got something goin on with the treadmill???? :eek:

Morning Bro :D

Yes I do.....it's called fat loss!!!! :D

Morning!!! :)

[blsmith]

Morning Bri! Good looking cardio. Keep at it bro!

[aftrshok]

Morning Bri! Good looking cardio. Keep at it bro!

My treadmill and I have come to an understanding lately, I have no choice but to keep at it. :D

[blsmith]

My treadmill and I have come to an understanding lately, I have no choice but to keep at it. :D

Awesome. Can't wait to have one of my own so I can come to an understanding with it! ;)

[aftrshok]

Awesome. Can't wait to have one of my own so I can come to an understanding with it! ;)

Did you ever decide what you were going to get?

[blsmith]

Did you ever decide what you were going to get?

No, we aren't looking until we get a bigger place. I want a bike but my stepson wants an ellipical...

[aftrshok]

No, we aren't looking until we get a bigger place. I want a bike but my stepson wants an ellipical...

That's right, sorry I forgot you said that before.

[blsmith]

That's right, sorry I forgot you said that before.

LOL no problem man. We are actually going out to check out some townhouses near by this weekend. Would be nice to have a house instead of an apartment...

[aftrshok]

LOL no problem man. We are actually going out to check out some townhouses near by this weekend. Would be nice to have a house instead of an apartment...

That's cool!!! :D

[aftrshok]

5-12-10 Workout: Shoulders
Aftrshok's Body Rebuild Phase 3- Week #5



Warm-up set performed before each exercise and stretching


DB Side Laterals:

35's x 10

30's x 10

25's x 10

Standing Barbell Military Press:

115 x 10

120 x 10

125 x 10

DB Press (Arms don't come all the way down):

30's x 10

35's x 10

40's x 10

Beer Pitchers (Rear Delts):

25's x 10

30's x 10

30's x 10


Power Moves:

Jump Over Bench:

Set 1 (20 reps)

Set 2 (18 reps)

Set 3 (16 reps)


Jump Rope:

3 sets of 35



Cardio (This Morning): Treadmill
1 hour @ 3.0 mph


Cardio (Tonight): Treadmill
Will be 1 hour @ 3.0 mph


The Side Laterals start with the weight in front of your body. DB Press, you go all the way up with the weight and then only come down to where you could draw a straight line from elbow to elbow across the shoulders. Beer Pitchers, sit on end of the bench and bend over at your waist with you chest over your quads with the weights under you legs and raise up and tip the DB's like you are pouring beer.

[blsmith]

another great workout! Good job Bri!

[Bad.bull]

Beer Pitchers...dont say that to loud...Goat will be running to the closest bar and getting some....

.....and MR will be downing the pitchers.. :D

How'd they feel???

[aftrshok]

another great workout! Good job Bri!

Thanks Brian, shoulders were pumped!!! :D


Beer Pitchers...dont say that to loud...Goat will be running to the closest bar and getting some....

.....and MR will be downing the pitchers.. :D

How'd they feel???

Yeah no kidding, every time I did a rep I kept saying pour me another and then I stumbled around the gym or was that after the power moves...can't remember.

Thanks for talking about beer, I would like a nice chocolate stout beer right now even though I haven't had a beer in a loooooooooong time!!!

They didn't feel to bad, the jury is still out on them. :D

[Bad.bull]

I bet its been longer for me not having a beer!!! :D

[aftrshok]

I bet its been longer for me not having a beer!!! :D

I went on a weekly buying spree of trying all kinds of beers about 3 years ago. Had to have one of everything I could find.

[2nd_chance]

Nice work Brian. I can't get the picture on those beer pitchers based on your description :)