Orca's 1st ever cut [Archive] - Page 2 - Bodybuilding.com Forums

Daimozz

06-12-2007, 04:15 AM

Sunday workout.

It's been a busy day so far. Got up early fertilized the grass, worked out, cleaned the garage and the went for a walk with the dog and son. Beautiful day here in NE Ohio.

Chest today! Still going a little lighter than normal due to shoulder.

Flat BB Benchb/b] 75 second rest between sets
warmup set of 10 @ 120
warmup set of 10 @ 130
7 reps @ 190
5 reps @ 210
5 reps @ 230
5 reps @ 210
7 reps @ 190

[b]Incline Db Bench 75 second rest between sets
4 sets reps 10,10, 10, 10 using 60's

Flys 75 second rest between sets
4 sets reps 10,10, 10, 8 using 60's - stopped on last set, pain int ht shoulder

Db pullover 75 second rest between sets
4 sets reps 10,10, 10, 10 @ 100

feel good, lots of energy, shoulder hurts a little

going to the in-laws for the normal Sunday get together. good cookout weather.

wow those are some really strong numbers man.......

orca

06-12-2007, 04:36 AM

Good to see you list your weights orca. You have some strong lifts there bro.

Thanks Givenr!

Nice to see the posted weights. Strong chest workout with a lot of reps. The flye numbers and the pullovers look great. Now we have a frame of reference to see your improvement. Thanks for sharing.

Thanks Brain, I appreciate the feedback!

Good strong WO, both strength and volume. Agreed it's good to see the numbers :)

Thansk Fo3. How'd the the painting go this weekend?

Hey, you're posting weights now! Nice benching. :)

Thanks CG and thanks for asking and for getting me started.

wow those are some really strong numbers man.......
Hey Andy, Thanks for the props!

Ok Mondays workout

40 minute walk at lunch

crunches 1 x 20
side crunches 1 x 20 each side
reverse crunches 1 x 20

70 minute cardio on the elliptical, lower intensity.

crunches 1 x 20
side crunches 1 x 20 each side
reverse crunches 1 x 20

Tuesday AM workout

Biceps

Concentration curls 75 second rest between sets
4 sets with reps of 10, 10 , 9, 8 using 45's

Preacher curls 75 second rest between sets
4 sets with reps of 10, 10 , 10, 8 @ 95

Hammer curls 75 second rest between sets
4 sets with reps of 10, 10 , 9, 8 using 40's

Reverse db curls 75 second rest between sets
4 sets with reps of 10, 10 , 9, 8 using 35's...These always kick my butt!

total workout time 43 minutes.

Really hard time dragging my butt out of bed this morning but I felt like I had a decent workout. Really paid attention to form this morning making sure that I'm pausing and squeezing at the peak. Lot's of burning going on today!

Tonight I'll be doing Tri's.

ChocoChick

06-12-2007, 05:18 AM

Thanks CG and thanks for asking and for getting me started.

I'll be working on pics next. ;)

user464444132bbg

06-12-2007, 08:25 AM

Ok Mondays workout

40 minute walk at lunch

crunches 1 x 20
side crunches 1 x 20 each side
reverse crunches 1 x 20

70 minute cardio on the elliptical, lower intensity.

crunches 1 x 20
side crunches 1 x 20 each side
reverse crunches 1 x 20

Tuesday AM workout

Biceps

Concentration curls 75 second rest between sets
4 sets with reps of 10, 10 , 9, 8 using 45's

Preacher curls 75 second rest between sets
4 sets with reps of 10, 10 , 10, 8 @ 95

Hammer curls 75 second rest between sets
4 sets with reps of 10, 10 , 9, 8 using 40's

Reverse db curls 75 second rest between sets
4 sets with reps of 10, 10 , 9, 8 using 35's...These always kick my butt!

total workout time 43 minutes.

Really hard time dragging my butt out of bed this morning but I felt like I had a decent workout. Really paid attention to form this morning making sure that I'm pausing and squeezing at the peak. Lot's of burning going on today!

Tonight I'll be doing Tri's.

Impressive, Kevin. WOW! Nice poundage you are using. Don't you just love hammer curls? Those are my most favorite!

IronIc

06-12-2007, 08:52 AM

Nice workout Kevin! I like Hammers, too :)

orca

06-12-2007, 09:33 AM

I'll be working on pics next. ;)

I'm Camera shy! :p

Impressive, Kevin. WOW! Nice poundage you are using. Don't you just love hammer curls? Those are my most favorite!

Thanks FF. They really burn. :eek: I think I'm going to lower the pounds on them and start doing them seated at an incline. I need to change this up anyways and since you were talking about drop sets last week go me thinking....

Nice workout Kevin! I like Hammers, too :)

Thanks Penney, Hammers are great!

Tifflex

06-12-2007, 09:44 AM

Impressive workouts Kevin.

givenr

06-12-2007, 10:00 AM

Solid looking bicep workout. Seated incline arm work is nasty! You'll love it ;)

ArchAngel'73

06-12-2007, 03:26 PM

In almost any other context burning would be bad, but not this one!
How come you train arms twice in day (good split too), time constraints or its in the routine? What do you think of that?
Fantastic job Orca!

BigBT

06-12-2007, 06:15 PM

Real nice work on the concentration and preacher curls. Those are big numbers to be throwing around. And you will get over the fact that you are camera shy. CG will hound you into submission until they are posted. It's the lesser of two evils in my book! ;)

orca

06-13-2007, 04:58 AM

Impressive workouts Kevin.

Thanks Tiff, The props are really appreciated.

Solid looking bicep workout. Seated incline arm work is nasty! You'll love it ;)

It's been a while since I've done some seated curls.

In almost any other context burning would be bad, but not this one!
How come you train arms twice in day (good split too), time constraints or its in the routine? What do you think of that?
Fantastic job Orca!

It's a little of both. I kind of still looking what works best for me in this new split and I kind of like doing this bi/tri thing on the same day. Splitting them in 2 workouts lets me go at each just a litttle harder. Thanks for the props!

Real nice work on the concentration and preacher curls. Those are big numbers to be throwing around. And you will get over the fact that you are camera shy. CG will hound you into submission until they are posted. It's the lesser of two evils in my book! ;)

Yesterday was a good morning for me. It's kind of funny, I had a hard time getting up in the morning but once I got going and warmed up....boom. I felt really strong durning my workout!! :D As far as being camera shy, I was only half kidding about that. Thanks for the comments Brian

Tuesdays PM workout

Tris

Skull Crushers 75 second rest between sets
10 @ 100
10 @ 100
9 @ 100
8 @ 100

French press 75 second rest between sets
10 @ 85
10 @ 85
10 @ 85
8 @ 85

Tricep kickcbacks 75 second rest between sets
10 @ 35
10 @ 35
8 @ 35
8 @ 35

Bench dips 75 second rest between sets
3 x 10 @ BW

Not nearly as much energy as this morning. Work wiped me out today.

I was going to do shoulers this morning but decided to give them some time off to recover and heel. Tonight cardio!

ArchAngel'73

06-13-2007, 05:26 AM

Good job, better than me. I ditched MMA practice with my friend, so I could go to the gym:( alone!
Nice choice in exercises!

user464444132bbg

06-13-2007, 05:29 AM

You are doing some excellent workouts, Kevin. With only 75 second rest, these numbers are really impressive. And I agree with CG, we need to see some pics! :)

orca

06-13-2007, 07:32 AM

Good job, better than me. I ditched MMA practice with my friend, so I could go to the gym:( alone!
Nice choice in exercises!

Thanks buddy. I really enjoy working out alone, peace and quiet and time to myself. That's why i workout at home.

You are doing some excellent workouts, Kevin. With only 75 second rest, these numbers are really impressive. And I agree with CG, we need to see some pics! :)

Thank you my friend. I'm thinking of lowering my weights dramatically, except for legs, they are already low enough, to give my shoulder some time to heal.

As far as the pics go, I've been toying with the idea, I just see myself posing for the camera and/or someone else. I'll see what I can do!

A little help needed!!!!!

After doing cardio I cannot satisfy my bodies carvings to eat. What do I need to do differently?

Prior to doing cardio, I'll eat a normal small meal of yogurt and banana or chicken and a oatmeal bar etc. Then I'll workout (1 hour cardio). Recently I've started throwing a whey protein drink in....1 scoop whey and water for the drive home from the gym. Then eat a normal dinner. Chicken and a salad or something like that. But from the time I walk in the door for several hours later I could sit there and eat everything in site and sometimes I do!

Should I be throwing some fats in there? before, after?

thanks in advance!

IronIc

06-13-2007, 07:35 AM

Morning Orca! Strong workout :)

I'm not an expert in diet but I know too little fat will result in the feeling of not being satisfied. Maybe more fat (just a little) before workouts?

ArchAngel'73

06-13-2007, 10:58 PM

My most basic answer to your question is if you are that hungry then your body is missing something, so feed it healthy stuff.
Take a multi vitamin/mineral tablet, drink plenty of water, and feed on veggies like carrots, or no butter pop corn. Throw some fiber in there to fill you up a bit better. No sugar jello/pudding is neat stuff too.
Hope I could help Orca.
P.S-watch those gals and their pics requests:D

jocularric

06-13-2007, 11:45 PM

Skull Crushers 75 second rest between sets
10 @ 100
10 @ 100
9 @ 100
8 @ 100
By God's arm Sir thou art verily moving a great good bit of weight here. Wondrous well!

As for thy cravings good Sir fats and fiber do indeed help thee to feel satiated. Be sure that thou doth use healthy fats for thy needs. And be thou sure to give thy body time to register thy feasting--eat thou slowly and chew well thy provisions.

orca

06-14-2007, 04:15 AM

Morning Orca! Strong workout :)

I'm not an expert in diet but I know too little fat will result in the feeling of not being satisfied. Maybe more fat (just a little) before workouts?

My most basic answer to your question is if you are that hungry then your body is missing something, so feed it healthy stuff.
Take a multi vitamin/mineral tablet, drink plenty of water, and feed on veggies like carrots, or no butter pop corn. Throw some fiber in there to fill you up a bit better. No sugar jello/pudding is neat stuff too.
Hope I could help Orca.
P.S-watch those gals and their pics requests:D

By God's arm Sir thou art verily moving a great good bit of weight here. Wondrous well!

As for thy cravings good Sir fats and fiber do indeed help thee to feel satiated. Be sure that thou doth use healthy fats for thy needs. And be thou sure to give thy body time to register thy feasting--eat thou slowly and chew well thy provisions.

Thanks for getting back to my guys. I'll try to add some more fats before and after to see if that helps.

orca

06-14-2007, 04:24 AM

40 minute walk at lunch

crunches 1 x 30
side crunches 1 x 20 each side
reverse crunches 1 x 20

65 minutes cardio on the elliptical, lower intensity.

crunches 1 x 30
side crunches 1 x 20 each side
reverse crunches 1 x 20

Tifflex

06-14-2007, 09:49 AM

Thanks for getting back to my guys. I'll try to add some more fats before and after to see if that helps.

I just wanted to add that I add almonds to my last meal or as a snack. They are chock full of good fat and serve as a good source of fiber too.

user464444132bbg

06-14-2007, 10:15 AM

About your cardio eats, got some good advice on here. I usually do fasted cardio and then have my proten shake right after with some strawberries in it. About 2 hours later I'll have either oatmeal or pro pudding. I use to get really hungry after cardio but don't much anymore. Or maybe I just don't notice it because I'm hungry all day long. LOL!

PeteB

06-14-2007, 10:25 AM

....1 scoop whey and water for the drive home from the gym. I believe you need at least some carbs to help the uptake of the whey protein. Typical recommendation is 1-2 grams of carbs for every gram of whey protein. For a better description, see this article, paragraphs under "Protein After Training", about 2/3 into the article.

http://www.bodybuilding.com/fun/planet4.htm

The theory is that the protein in the whey shake is only available in the body for around an hour or less. Some high GI carbs stimulate a release of insulin, to make sure the protein is used quickly, before it passes through.

orca

06-14-2007, 10:44 AM

I just wanted to add that I add almonds to my last meal or as a snack. They are chock full of good fat and serve as a good source of fiber too.

I usually eat some type of fat before going to bed. Love the almonds but usually it's fish oil. thanks for the input Tiff. :)

About your cardio eats, got some good advice on here. I usually do fasted cardio and then have my proten shake right after with some strawberries in it. About 2 hours later I'll have either oatmeal or pro pudding. I use to get really hungry after cardio but don't much anymore. Or maybe I just don't notice it because I'm hungry all day long. LOL!

I hear you on being hungry all day. I get a lot of abuse here at work for how often I eat. Thanks for the tips. It's time to eat again. :D

I believe you need at least some carbs to help the uptake of the whey protein. Typical recommendation is 1-2 grams of carbs for every gram of whey protein. For a better description, see this article, paragraphs under "Protein After Training", about 2/3 into the article.

http://www.bodybuilding.com/fun/planet4.htm

The theory is that the protein in the whey shake is only available in the body for around an hour or less. Some high GI carbs stimulate a release of insulin, to make sure the protein is used quickly, before it passes through.

Nice article. I always add malto and dextrose to my PWO shake for my weight workouts. I guess it makes sense I should do it here too. Thanks Pete. :)

BigBT

06-14-2007, 05:31 PM

orca

06-15-2007, 05:19 AM

Very nice tricep work. Your numbers look strong. My problem is the opposite, I'm not hungry all day. It really takes some concentration to force down my afternoon snack. I've tried backing off on the size of my lunches (which was small anyway) but to no avail. The only time I'm really hungry is at meals 1 and 2. I usually overdue it on #2.

I hear you...sometimes I feel like I'm cramming stuff in. Right now I'm trying to cut and usually I'm always hungry.

Thursdays workout

Leg day

I was totally not inspired today!

Squats 90 second rest between sets
warm up set, 10 @ 130
1 x 7 @ 170
1 x 5 @ 200
1 x 5 @ 230
1 x 5 @ 200
1 x 5 @ 170

Calf raises 60 second rest between sets
4 x 15 @ 230

Front Squats 75 second rest between sets
3 x 10 @ 130 Never did these before but I've seen a lot of people doing them so I thought I'd give it a try.

Leg extensions 75 second rest between sets
4 sets, reps 10, 10, 10, 10 at 130

Lying Leg Curls 75 second rest between sets
4 sets, reps 10, 10, 10, 10 @ 85

Walking lunges 65 second rest between sets
3 sets, 20 steps @ 40

Tried to really focus on form tonight.

jocularric

06-15-2007, 06:21 AM

NIce job on the squats Kevin. So you tried the front squats. :D There's a wicked bit of fun. What did you think?

orca

06-15-2007, 07:16 AM

NIce job on the squats Kevin. So you tried the front squats. :D There's a wicked bit of fun. What did you think?

Yes I did - wicked they are and I'm hurting today! I'll definately keep them for a while.

user464444132bbg

06-15-2007, 09:56 AM

How are your shoulders after doing those front squats? I did them the other day and had bruises for three days. :rolleyes:

Hope your Friday is going well, Kevin!

IronIc

06-15-2007, 10:56 AM

Great legs workout, Kevin. Happy Friday! :)

Tifflex

06-15-2007, 11:15 AM

Hi Kevin. I like your 'uninspired' leg workout:). Have a good weekend!

jtroster

06-15-2007, 11:29 AM

How are your shoulders after doing those front squats? I did them the other day and had bruises for three days. :rolleyes:

Hope your Friday is going well, Kevin!
So did I until I bought a pair of Sting Rays (http://www.bodybuilding.com/store/adfit/sting.html).

orca

06-15-2007, 12:20 PM

How are your shoulders after doing those front squats? I did them the other day and had bruises for three days. :rolleyes:

Hope your Friday is going well, Kevin!

Hey FF, Not too bad. I didn't see any bruises but they do kind of hurt.

Friday is going well. It'll be better in about an hour. Off to the weekend of cookouts and outdoor fun! :D Have a great weekend Debbie!

Great legs workout, Kevin. Happy Friday! :)

Thanks Penney! Happy Friday to you! :)

Hi Kevin. I like your 'uninspired' leg workout:). Have a good weekend!

It was a real struggle to get started and to get through. You have a great weekend too Tiff! :)

So did I until I bought a pair of Sting Rays (http://www.bodybuilding.com/store/adfit/sting.html).

I'll have to check those out! Thanks JT!

ArchAngel'73

06-15-2007, 02:14 PM

ChocoChick

06-15-2007, 02:26 PM

Great job on front squats. You will have quads in no time. :)

Hibiscus09

06-16-2007, 06:18 AM

Hi Kevin! :) I hope you have a fantastic weekend and enjoy cooking out!! :cool:

orca

06-17-2007, 06:54 AM

I'm not sure if I blundered and missed day, but I'm here. Nice workout Orca. How long have you done front BB squats for, do you like them? Any gains that can be attributed to them? Curious, as I avoid them like the plague, I'm a bit of a wussy.
Have a great weekend!

Never did them before. I liked them...they're tuff, so I'm hoping to see some gains but only time, dedication and effort will tell.l

Great job on front squats. You will have quads in no time. :)

That's whaty I want! :D

Hi Kevin! :) I hope you have a fantastic weekend and enjoy cooking out!! :cool:

Thanks Hibby! I did and I will!

Yesterday was a really busy day. Getting ready for the cookout took longer than I expected. Wow....I did a lot of cooking! Ended up missing my back workout! Good food...little too much wine and up a little too late. So today I'm going to do chest and back and then crank up the tune out back, go lay my fat butt in our pool, have another cookout (but I'm not cooking), watch a little golf and just enjoy fathers day.

user464444132bbg

06-17-2007, 08:30 AM

Have a great day, Kevin! :)

IronIc

06-17-2007, 08:44 AM

Kevin, lol, wine has a way to make us skip our workouts ;)

Have a fun Father's Day today! :) You deserve the R & R :)

ChocoChick

06-17-2007, 02:08 PM

Did someone say wine? :)

Happy Father's Day!

orca

06-18-2007, 04:41 AM

Have a great day, Kevin! :)

Thansk Debbie!

Kevin, lol, wine has a way to make us skip our workouts ;)

Have a fun Father's Day today! :) You deserve the R & R :)

Thanks Penney!

Did someone say wine? :)

Happy Father's Day!

Wine and a couple Ritas! Thanks Elise, I had a very nice weekend!

Sundays workout

Flat BB Bench{/b] 75 second rest between sets
warmup set of 10 @ 120
warmup set of 10 @ 130
7 reps @ 190
5 reps @ 210
5 reps @ 220
5 reps @ 210
5 reps @ 190

[b]Incline Db Bench 75 second rest between sets
4 sets reps 10,10, 10, 10 using 55's

Flys 75 second rest between sets
4 sets reps 10,10, 10, 10 using 55's

Bent Over BB Rows 75 second rest between sets
4 sets reps 10,10, 9, 8 @ 150

Wide Grip Lat Pull bEhind the neck 75 second rest between sets
4 sets reps 10,10, 10, 10 @ 120

Bent Over Db Flys 75 second rest between sets
4 sets reps 10,10, 10, 10 using 35's

ArchAngel'73

06-18-2007, 04:46 AM

Good job Orca, but the weights, I was looking forward to seeing the bb row weights...please?

orca

06-18-2007, 05:01 AM

Good job Orca, but the weights, I was looking forward to seeing the bb row weights...please?

@ 150. should I format it more clearly?

ArchAngel'73

06-18-2007, 05:04 AM

@ 150. should I format it more clearly?
Well my layout is far from perfect but I liked the way you started off listing the weights on the BB bench. Might be good to post the rest of your #'s in the future so we can all oooh and awww!:).
150 is nothing to hide!

orca

06-18-2007, 05:07 AM

Well my layout is far from perfect but I liked the way you started off listing the weights on the BB bench. Might be good to post the rest of your #'s in the future so we can all oooh and awww!:).
150 is nothing to hide!

Ok. I was dong it that way cause i hate to type and the lifts were all the same.

user464444132bbg

06-18-2007, 05:16 AM

Really good workout, Kevin. Impressive on the flyes.

This weather SUCKS! :(

IronIc

06-18-2007, 05:59 AM

Great workout Kevin! :)

I hate typing too :p

orca

06-18-2007, 10:10 AM

Really good workout, Kevin. Impressive on the flyes.

This weather SUCKS! :(

Very hot today! I'd like to be at the beach today! Thanks for the props! :D

Great workout Kevin! :)

I hate typing too :p

If I could type I wouldn't mind it as much. :o

orca

06-19-2007, 04:35 AM

Mondays workouts.

1 hour walk at lunch...took a little longer yesterday because it was so freaking hot.

crunches 1 x 30
side crunches 1 x 20 each side
reverse crunches 1 x 20

65 minutes cardio on the elliptical, lower intensity.

crunches 1 x 30
side crunches 1 x 20 each side
reverse crunches 1 x 20

orca

06-19-2007, 04:47 AM

Tuesdays AM workout

Concentration curls 75 second rest between sets
1 x 10 @ 45
1 x 10 @ 45
1 x 9 @ 45
1 x 9 @ 45

Preacher curls 75 second rest between sets
1 x 10 @ 95
1 x 10 @ 95
1 x 9 @ 95
1 x 9 @ 95

Seated Incline Hammer curls 75 second rest between sets, new to the routine this week....killer
1 x 8 using 35's
1 x 8 using 35's
1 x 7 using 35's
1 x 7 using 35's

Reverse db curls 75 second rest between sets
1 x 10 using 35's
1 x 10 using 35's
1 x 9 using 35's
1 x 9 using 35's

toal workout time 45 minutes

ArchAngel'73

06-19-2007, 06:43 AM

Nice bi and forearm workout buddy. Do you find the AM workouts tire you out or energize you for the day?

user464444132bbg

06-19-2007, 06:45 AM

Dang, I could only dream of doing concentration curls with 45#. Excellent job! If my wrist didn't hurt so damn bad doing these I know I could go higher. Makes me mad.

Excellent workout, Kevin! Have a great day! :)

Daimozz

06-19-2007, 06:48 AM

thats alot of bicep work dude wow!

jtroster

06-19-2007, 07:14 AM

Another Bicep Bunny workout;)

orca

06-19-2007, 09:08 AM

Nice bi and forearm workout buddy. Do you find the AM workouts tire you out or energize you for the day?

They do energize me for the day. Get's my blood going and just knowing the fact that I've completed my workout for the day, get's me really psyched! I started doing AM workouts because I found myself blowing off or it easier to blow off the PM workouts with one excuse or another. With that said, my PM workouts are far better in performance and intensity then my AM workouts although I am getting better at them.

Dang, I could only dream of doing concentration curls with 45#. Excellent job! If my wrist didn't hurt so damn bad doing these I know I could go higher. Makes me mad.

Excellent workout, Kevin! Have a great day! :)

Debbie, I've seen you workouts and your numbers on all exercises are very impressive and inspiring!

Thanks for the props!

thats alot of bicep work dude wow!

Thanks Andy. Trying to change things up little here today!

Another Bicep Bunny workout;)

Keeps going and going and going ..... LOL

IronIc

06-19-2007, 09:43 AM

Nikonguy

06-19-2007, 10:08 AM

Holy cow! :D My arms are burning just reading your routine, Kevin.

That looks like a nice combination

What Penney said! You are an animal orca, well done. :)

givenr

06-19-2007, 11:02 AM

Solid bicep day orca! Were you calling "Uncle!" on those DB hammers? Gotta love the buuuuuuuuuurn!

ChocoChick

06-19-2007, 11:32 AM

Nice work! :)

orca

06-20-2007, 05:38 AM

Holy cow! :D My arms are burning just reading your routine, Kevin.

That looks like a nice combination

Believe me, I was burning too! Thanks for your support Penney!

What Penney said! You are an animal orca, well done. :)

Thanks Nikon!

Solid bicep day orca! Were you calling "Uncle!" on those DB hammers? Gotta love the buuuuuuuuuurn!

I'm calling certainly "Uncle" today. My bi's feel like they're going to explode!

Nice work! :)

Thanks Elise! Your comments and support means a lot to me. :)

Wednesday....

No workout this morning. My Bi's still feel like they're going to explode. Those seated incline hammers yesterday really did the trick!

I haven't decided whether I'm going to do cardio tonight or Tri's. Right now I'm leaning towards doing the Tri's. :D

ArchAngel'73

06-20-2007, 06:42 AM

I vote tri's and cardio:D Have a good Wednesday!

user464444132bbg

06-20-2007, 08:55 AM

I vote tri's and cardio:D Have a good Wednesday!

Ditto! :)

IronIc

06-20-2007, 09:29 AM

Tri's and cardio sound like a good combination to me.

But then again, I'm not the one doing them ;) hehe

(If it was me, tri's, no cardio!!! :p )

orca

06-21-2007, 04:42 AM

I vote tri's and cardio:D Have a good Wednesday!

Ditto! :)

Tri's and cardio sound like a good combination to me.

But then again, I'm not the one doing them ;) hehe

(If it was me, tri's, no cardio!!! :p )

Ok, Ok....you guys are tough! :D

Wednesdays workouts

1 hour walk at lunch

Tuesdays PM workout

Tris

Skull Crushers 75 second rest between sets
10 @ 100
10 @ 100
9 @ 100
9 @ 100

French press 75 second rest between sets
10 @ 85
10 @ 85
10 @ 85
9 @ 85

Tricep kickcbacks 75 second rest between sets
10 @ 35
10 @ 35
8 @ 35
8 @ 35

Bench dips 75 second rest between sets
3 x 10 @ BW

15 minutes on the elliptical....out of time!

user464444132bbg

06-21-2007, 05:15 AM

Awesome workout! You got both in, that is great! :D We are a bad influence on you, huh? LOL!

Daimozz

06-21-2007, 06:23 AM

hey orc another nice workout dude.....

orca

06-21-2007, 09:12 AM

Awesome workout! You got both in, that is great! :D We are a bad influence on you, huh? LOL!

I said what the hell, since you guys requested it then..... I had to keep myself under an hour so the cardio was only 15 mins. on a broken down ellitpical that I have in my garage.

hey orc another nice workout dude.....

Thanks Andy!

IronIc

06-21-2007, 09:24 AM

Wooohooo, you did both!!!! :D Awesome as usual! :)

BergMuscle

06-21-2007, 10:45 AM

Sounds like an awesome triceps routine. I like how you're strict about the rests between sets. I was getting sloppy about this and either jumped back in too soon or waited too long to get the full impact of the sets. Great example, man.

ChocoChick

06-21-2007, 11:25 AM

Nice tricep workout. Just curious why you do the kickbacks before the bench dips? The kickbacks are more of a finishing move than a mass builder like the dips.

orca

06-21-2007, 11:45 AM

Wooohooo, you did both!!!! :D Awesome as usual! :)

Thanks Penny!

Sounds like an awesome triceps routine. I like how you're strict about the rests between sets. I was getting sloppy about this and either jumped back in too soon or waited too long to get the full impact of the sets. Great example, man.

Thank you sir! I've always try to be very stict with my time, whether it's my reps or rest periods. Keeps me focused for what ever reason.

Nice tricep workout. Just curious why you do the kickbacks before the bench dips? The kickbacks are more of a finishing move than a mass builder like the dips.

Basically because I'm an moron and wasn't really thinking. :eek: This week I wasn't going to do the bench dips and I just threw it in at the last minute because I felt that I need to do something else. I've done those last in the past, so you have a really good point and I should switch that up. Thanks for pointing that out! :)

givenr

06-21-2007, 01:13 PM

Nice work with the skulls at 100lbs

ArchAngel'73

06-21-2007, 01:54 PM

Good job Orca, even more impressive when the equipment is broken down! Sometimes doing an isolation movement before a compound is good, I do it to help better "feel" the target muscle.
Friday's soon here, I take it you don't work on weekends? Anything good planned?

BergMuscle

06-21-2007, 02:08 PM

Nice tricep workout. Just curious why you do the kickbacks before the bench dips? The kickbacks are more of a finishing move than a mass builder like the dips.

I usually do those last as well. Nothing says I couldn't switch, if for no other reason than to keep my muscles guessing what will come next.

I do love the finishing pump I get on those dips though. :)

orca

06-21-2007, 04:16 PM

Nice work with the skulls at 100lbs

Thanks bro! Means a lot coming form you guys!

Good job Orca, even more impressive when the equipment is broken down! Sometimes doing an isolation movement before a compound is good, I do it to help better "feel" the target muscle.
Friday's soon here, I take it you don't work on weekends? Anything good planned?

My Elliptical kind of got ruined last summer when my house got flooded. Luckly you can't really hurt weights. I've been doing most of my cardio up at the Y and list at home.
Tomorrow afternoon and Saturday I'm playing golf! I finally sung my clubs this evening going up and hitting a bucket of ball. So tomorrow I be getting my cardio in walking from one side of the fairway to the other. Sat. I'm in a scramble so the guys I'm playing with are going to kill me if I really suck this year....we're defending champs 2 years running. Saturday night my and my better half are going over to friends for dinner and some wine.

Sunday I'll be back at it...couple workouts and swimming with the kids.

What's up with you?

I usually do those last as well. Nothing says I couldn't switch, if for no other reason than to keep my muscles guessing what will come next.

I do love the finishing pump I get on those dips though. :)

I really wasn't planning on doing them this week but i just felt like something was missing so I said what the hell! Thanks for visiting my journal and if you have any comments or suggestions please comment. I really appreciate te feedback.

BigBT

06-21-2007, 05:03 PM

Great workout Orca. The skull numbers are impressive. Especially with that many reps.

user464444132bbg

06-21-2007, 05:43 PM

Have fun playing golf!! Sounds like you have a great weekend planned! Enjoy it!

IronIc

06-21-2007, 05:54 PM

Have a fun golf and outing weekend Kevin! :)

Hibiscus09

06-21-2007, 05:56 PM

Yippee for golf!!! I'l be joining you on Saturday and extending the golfing fest for one more day on Sunday! :cool:

Have a great time!! :) It really is exercise if you hit the ball poorly!! :D I spend most the time searching for my ball.

orca

06-22-2007, 05:32 AM

Great workout Orca. The skull numbers are impressive. Especially with that many reps.

Thanks Brian...trying to catch up to you!

Have fun playing golf!! Sounds like you have a great weekend planned! Enjoy it!

Thanks Debbie, I hope you have a great weekend too!

Have a fun golf and outing weekend Kevin!

Hey Penney...you have agreat weekend too!

Yippee for golf!!! I'l be joining you on Saturday and extending the golfing fest for one more day on Sunday! :cool:

Have a great time!! :) It really is exercise if you hit the ball poorly!! :D I spend most the time searching for my ball.

I enjoy the nature walks while playing golf! :D I truly love playing golf and it's sad that this is the first time I've played this year :( ....but I'm playing now and have several golf dates lined up over the next few weeks. :D Yay me!

Yesterday I blew off my leg workout....went up to the driving range instead to hit a bucket of balls during my WO time, plus I didn't want to be dealing with the DOMS while playing golf!

Busy weekend planned... so here's my plan....no workout today, just golf. Saturday...either Legs or Back and then off to more golf. Sunday Chest and Legs or Chest and Back and then off to lay in the pool!

ArchAngel'73

06-22-2007, 06:40 AM

Have fun golfing! and enjoy the rest, kick some butt at the scramble!

Gunn27

06-22-2007, 09:09 AM

Impressive arm workouts there, some great numbers too!

Hope you have a great weekend! :)

orca

06-25-2007, 09:06 AM

Impressive arm workouts there, some great numbers too!

Hope you have a great weekend! :)

Thanks for the props and thanks for visiting my journal!

This weekend was nothing but golf, golf and a little more golf, followed up by a LOT of eating. I had a great weekend, played some good golf and had some fantastic food. Today I'll be getting back at it, starting with 1 hour cardio tonight, on the elliptical with soem ab work thrown in.

user464444132bbg

06-25-2007, 09:20 AM

Glad you had a good weekend! :)

Have a great cardio session this evening.

ChocoChick

06-25-2007, 09:29 AM

This weekend was nothing but golf, golf and a little more golf, followed up by a LOT of eating. I had a great weekend, played some good golf and had some fantastic food. Today I'll be getting back at it, starting with 1 hour cardio tonight, on the elliptical with soem ab work thrown in.

The eating part sounds good. :)

jocularric

06-25-2007, 09:35 AM

Good Monday afternoon Kevin. Just checking up on your workouts. :D

orca

06-25-2007, 10:59 AM

Glad you had a good weekend! :)

Have a great cardio session this evening.

It was a wonderful weekend with perfect weather

The eating part sounds good. :)

It was awesome. Saturday night my wife and I went over to a friends house who won in a silent auction a chef cooked dinner at home for six, including the wine. We had a 6 course dinner that lasted for hours in which I letterally could not eat another bite. It was an excellent evening.

Good Monday afternoon Kevin. Just checking up on your workouts. :D

The workouts have been nonexistent for the last several days....too much golf if there is such a thing!

Back at it today!

ArchAngel'73

06-25-2007, 11:25 AM

Weekend sounds awesome! Have the workouts improved your game or has the extra strength thrown you off? See you later today Kevin.

orca

06-25-2007, 11:56 AM

Weekend sounds awesome! Have the workouts improved your game or has the extra strength thrown you off? See you later today Kevin.

My golf game has always been dismal so it's hard to say. I use to be a little stronger a year or so ago and I wasn't very good, I'm still not very good but I have a good time. I have noticed when I do a lot of core work, especially twisting core work, I can hit a lot farther.

NuclearArms

06-25-2007, 12:01 PM

Blackbrook just isn't a great course without a long ball.

orca

06-26-2007, 04:32 AM

Blackbrook just isn't a great course without a long ball.

That is so true!

Mondays workout

30 Crunches
20 Side Crunches - per side
20 Reverse crunches

1 hour PM cardio - elliptical, moderate

30 Crunches
20 Side Crunches - per side
20 Reverse crunches

Tuesdays AM workout

Shoulders

This is the 1st shoulder workout in a few weeks, so I did a lite workout to test the shoulder. Pain was very minimal but I think tomorrow will really let me know how it is.

Seated Db presses 75 second rest between sets
4 x 10 using 40's

Lat Raises 75 second rest between sets
4 x 10 using 30's

Upright Db rows 75 second rest between sets
4 x 10 using 40's

Next week I'll throw the shrugs back in!

ChocoChick

06-26-2007, 04:35 AM

Morning Kevin.

Your dinner sounds wonderful. What fun!

Hibiscus09

06-26-2007, 05:00 AM

Nice job on the workouts! I hope your shoulders handled it well. :)

Happy Tuesday!!

Nikonguy

06-26-2007, 06:34 AM

You have my sympathy on the shoulder thing. Mine are growing but I may not realize the price I'm paying :( Slow and easy I guess :rolleyes:

BergMuscle

06-26-2007, 06:36 AM

Good work. Sounds like you're doing a good job of working the shoulders back in. I messed one up once and it took a long time to get back to "normal". Take it slow and take it smart.
Great training!

orca

06-26-2007, 09:47 AM

Morning Kevin.

Your dinner sounds wonderful. What fun!

It was incredible! :)

Nice job on the workouts! I hope your shoulders handled it well. :)

Happy Tuesday!!

Happy Tuesday to you Hibby! So far so good with the shoulder!

You have my sympathy on the shoulder thing. Mine are growing but I may not realize the price I'm paying :( Slow and easy I guess :rolleyes:

Nikon, just don't over do it and let it heal up when it needs it. Listen to your body.

Good work. Sounds like you're doing a good job of working the shoulders back in. I messed one up once and it took a long time to get back to "normal". Take it slow and take it smart.
Great training!

Kind of a so so workout but that's what I needed to do and will continue to build the strength over the next few weeks and hopefully things will progress. Thanks for the words of encouragement! :D

user464444132bbg

06-26-2007, 11:32 AM

Hi Ed! Nice shoulder work. Shoulders are a tricky joint, that's for sure. I wish mine would stop clicking and popping when I do flyes. Creeps me out!

Hope you are having a wonderful day! :)

IronIc

06-26-2007, 11:34 AM

Nice shoulder workout Ed :)

Have a nice day!

orca

06-26-2007, 12:40 PM

Hi Ed! Nice shoulder work. Shoulders are a tricky joint, that's for sure. I wish mine would stop clicking and popping when I do flyes. Creeps me out!

Hope you are having a wonderful day! :)

Nice shoulder workout Ed :)

Have a nice day!

This would be Kevin's journals but that's Ok! :D Thanks for the props!

drakus

06-26-2007, 12:42 PM

nice work out dude!!!!!! keep up the great stuff.....

user464444132bbg

06-26-2007, 03:05 PM

This would be Kevin's journals but that's Ok! :D Thanks for the props!

I'm sorry Kevin. Geez. I get names all messed up. :(

Nikonguy

06-26-2007, 05:53 PM

IronIc

06-26-2007, 07:08 PM

Nice shoulder workout Ed :)

Have a nice day!

LOL! I must have had an attack of Junior Alzhiemer's ;)

Sorry Kevin! :o

IronIc

06-26-2007, 07:10 PM

Hmmmm...so they are thinking about me. ;) {Ed high-fives himself :D}

Ed, you lady-killing devil you! ;)

ArchAngel'73

06-27-2007, 12:12 AM

This would be Kevin's journals but that's Ok! :D Thanks for the props!
Nice shoulder workout Ed! Mad props to you for not lifting like that Kevin guy:D--LOL
It gets confusing sometimes, even for a young man like myself:D-few days ago I was all talking to Penney, then realised I was doing it in Bunny's thread.
Is it age, the computer, or the weights--or maybe aliens:)
Have a good day bro!

orca

06-27-2007, 04:37 AM

nice work out dude!!!!!! keep up the great stuff.....

Thanks Andy! What's up with the name change?

I'm sorry Kevin. Geez. I get names all messed up. :(

LOL! I must have had an attack of Junior Alzhiemer's ;)

Sorry Kevin!

No BFD guys! I know how easy it is for that to happen and I'm sure I'll do it sooner o later if I haven't already! :p

Ed, you lady-killing devil you!

He's such a STUD!

Hmmmm...so they are thinking about me. {Ed high-fives himself}

How do you do it! :D

Nice shoulder workout Ed! Mad props to you for not lifting like that Kevin guy--LOL
It gets confusing sometimes, even for a young man like myself -few days ago I was all talking to Penney, then realised I was doing it in Bunny's thread.
Is it age, the computer, or the weights--or maybe aliens:)
Have a good day bro!

Hey bro! what's up! You guys can call me whatever you want.....just keep coming back and providing me the constructive criticism and/or support! :D

Headache better Brian?

orca

06-27-2007, 04:45 AM

Tuesdays PM workout!

Low energy for my workout. There must have been something in the air yesterday....Like Fiend I had a massive headache :( Dropped a set from each exercise and lowered the weigth a bit. Focused on form and speed. overall I was happy with the workout.

Tri's

Skull Crushers 75 second rest between sets
10 @ 90
10 @ 90
10 @ 90

French press 75 second rest between sets
10 @ 75
10 @ 75
10 @ 75

Tricep cable press downs 75 second rest between sets
10 @ 60
10 @ 60
10 @ 60

Tricep kickcbacks 75 second rest between sets
10 @ 30
10 @ 30
10 @ 30

bluegreen

06-27-2007, 04:50 AM

That dinner sounds awesome! ugh on the headache, but glad you're pleased with the workout - what's french press?

orca

06-27-2007, 06:17 AM

That dinner sounds awesome! ugh on the headache, but glad you're pleased with the workout - what's french press?

hey there Bunny! Happy Hump Day!

French Press - stole this description from the ecercises section. You can do it seated or standing.

When you perform French Presses while sitting, sit on a flat bench with your back straight. Keep your feet flat on the floor throughout the exercise. With your upper arms held stationary and close to your head, allow your elbows to bend and lower the dumbbell behind your head until your forearms touch your biceps, or as low as is comfortable.

Use your triceps to push the dumbbell upward until your arms reach the extended position. Lock out your elbows with a maximal contraction of your triceps at the top.

user464444132bbg

06-27-2007, 08:05 AM

Still a nice workout, Kevin. :D

I have a headache today, hope it goes away. :( I think it's the heat. I cannot believe how freakin' hot it is here today. Can't wait for the rain and the cool down!

BigBT

06-27-2007, 10:14 AM

BergMuscle

06-27-2007, 11:44 AM

Great tricep routine! Heat and humidity can do me in as well. It's real steamy here but it's supposed to break later today. Here's hoping.

ArchAngel'73

06-27-2007, 02:15 PM

hey there Bunny! Happy Hump Day!

French Press - stole this description from the ecercises section. You can do it seated or standing.

When you perform French Presses while sitting, sit on a flat bench with your back straight. Keep your feet flat on the floor throughout the exercise. With your upper arms held stationary and close to your head, allow your elbows to bend and lower the dumbbell behind your head until your forearms touch your biceps, or as low as is comfortable.

Use your triceps to push the dumbbell upward until your arms reach the extended position. Lock out your elbows with a maximal contraction of your triceps at the top.
Thanks for clarifying Kevin, I'd forgotten about these and its 15 min away from training arms, they're in!
How's your headache going? Mine's gone. Anything resembling abnormal body pain I shut down training. Except for colds, and maybe a fever:D.
You should soon start to feel every tri muscle fiber through DOMS, I already envy the ache. Have a good night!
edit-I didn't do them, but they sure fueled the skullcrushers, thanks!

IronIc

06-27-2007, 03:21 PM

orca

06-28-2007, 04:57 AM

That's great triceps work. Strong weights that you've posted. The heat wreaks havoc on my sinuses as well. Let's just say I exceed all of the recommended daily doses of sinus medication on those days. A week's worth of rain would be a welcome thing at the moment.

Hey Brian! I hear you on the sinuses and the rain. The heat must really be bad down there where you live. Thanks for the props!

Great tricep routine! Heat and humidity can do me in as well. It's real steamy here but it's supposed to break later today. Here's hoping.

Normally I love the heat, but the last few days my energy has been poor! Thansk for the props Berg!

Thanks for clarifying Kevin, I'd forgotten about these and its 15 min away from training arms, they're in!
How's your headache going? Mine's gone. Anything resembling abnormal body pain I shut down training. Except for colds, and maybe a fever:D.
You should soon start to feel every tri muscle fiber through DOMS, I already envy the ache. Have a good night!
edit-I didn't do them, but they sure fueled the skullcrushers, thanks!

My headache was more of an annoyance than anything. Luckily I don't get migraines. I need to find some way to increase my energy level...that's what hurts me more than anything.

Kevin, that's killa using the 75 lb dumbells on the French Press :eek::D I know your tri's were burning! :eek:

I hope the energy is better, and the headache is gone. Alot of people are having trouble w/low energy lately.

Hey Penney! Thanks for the nice comments. My headache is gone, no BFD there, but my energy level is still fairly low....I think I have low energy levels anyway.....I'd love to be one of those people who keep gong and going and going. I've been watching FF's journal and how she increased her protein intake and her energy levels have skyrocketed! Hmmm!

Ok down to business.....Wednesday Abs and cardio!

30 Crunches
20 Side Crunches - per side
20 Reverse crunches

70 minutes cardio - elliptical, moderate...could have gone forever...I was in the zone my buddy calls the "Float"!

30 Crunches
20 Side Crunches - per side
20 Reverse crunches

Also did a little calve work
Calve raises 3 x 10 @ ? not really sure...numbers were worn off on stack.

Total time in the gym - 90 minutes!

Tonight is LEG night...Love hate relationship! I'm thinking about adding a second leg night or mini leg night in my rotation, possibly on Mondays to increase my scrawny legs. Any thoughts?

ChocoChick

06-28-2007, 05:00 AM

My headache was more of an annoyance than anything. Luckily I don't get migraines. I need to find some way to increase my energy level...that's what hurts me more than anything.

How's your nutrition overall and pre-workout nutrition in particular?

Tonight is LEG night...Love hate relationship! I'm thinking about adding a second leg night or mini leg night in my rotation, possibly on Mondays to increase my scrawny legs. Any thoughts?

Go for it. I do legs twice a week for just this reason (although they seem to be destined to be scrawny).

Nikonguy

06-28-2007, 05:58 AM

Hey orca, I just stopped by to see if any of the ladies were still posting to me in your journal, LOL :D Have a great day bro!

user464444132bbg

06-28-2007, 06:01 AM

Hi Kevin! :)

Wow! Awesome cardio yesterday! You ROCK!

orca

06-28-2007, 06:12 AM

How's your nutrition overall and pre-workout nutrition in particular?

Go for it. I do legs twice a week for just this reason (although they seem to be destined to be scrawny).

Hey CG,

I think that I have my pre workout nutrition nailed fairly well. I seem to have very nice energy when doing my weight workouts, especially if it's not early AM. I think the AM is more mental than anything and I just need more time to wake up! But please rip it apart because I'm always looking to better it. My main concern is with overall daily energy. I do have an issue after doing cardio in the evenings, that I want to eat everything in site, even when I feel full!

Meal 1 - if working out in the AM.
- Oatmeal mixed with protein powder half hour prior to work out

Meal - PWO meal
- 2 scoops of whey protein, maltodextrin 4 tbsp, dextrose 1 tbsp mixed with a liter of water, I drink half the drink immediately after workout and then sip on the rest over the next 45 minutes.
Creatine
Glutimine

Meal 2 ? meal 2 is meal 1 if not working out
- Protein shake if not working out, I know I should switch this to eggs or something better
- Oatmeal
- Fish oil
- Multi vitamin

Meal 3
- 5 oz can Chicken or sometimes eggs
- Banana/other fruit or granola bar

Meal 4
- Chicken/beef/pork, usually left over from the night before
- Salad with Lite Balsamic dressing
- Fruit - apple, pears or grapes

Meal 5
Non PM workout
- Yogurt
- Fruit - apple, pears or grapes etc. or Granola Bar

Pm workout ? 45 minutes to and hour before hand
- Oatmeal and Protein with a Banana - if PM weight workout scheduled.

Meal - PWO meal if applicable ? see above
Post cardio meal is half PWO shake amounts.

Meal 6
- Chicken/steak/pork roast/pork chops etc, I'm not big on the seafood stuff
- Veggies - green beans, salad, tomatoes, etc.

Meal 7
- 3 egg omelet w/peppers and low fat cheese
or Cottage Cheese with fresh fruit
- fish oil

Usually I drink about a gallon of water a day, 2 or 3 cups of coffee and an occasional cup of tea.

Saturday is my cheat day, I don't really watch too closely what I eat but I try not to go too crazy! I will have a few cocktails or wine in the evening.

Sunday, don't eat quite as much but try to follow the guidelines above.

Sleep - Usually 7.5 hours weekdays and 8 - 9 on the weekends! I'm not one to sleep in too late, so if I go to bed late I'm still up early.

Thanks for looking at this!

ChocoChick

06-28-2007, 07:05 AM

orca

06-28-2007, 07:29 AM

That's a lot of fruit. And not many veggies. I'd swap some fruit for veggies (green ones).

Also, I don't understand your comment about meal 2 being meal 1 if you don't workout as these two meals look the same to me (except that in one case you seem to mix the pp into the oats and in the other you eat the oats separate from your shake). What am I missing?

You pretty much got it. When I don't workout in the morning, I don't eat meal 1 or the PWO so my meal 2 becomes my meal 1! If I do workout then in meal 2, I don't drink the protein drink because it's replaced with the PWO drink. Hope this makes sense.

Would you suggest that I replace the fruit in all meals with greens (I love my fruit) or add it to 1 or 2 more meals, like meals 5 and 7? Are you refering to the green variety being leafy greens or basically anything green like peppers and green beans?

How does the pre workout meal look to you?

Thanks Elise for your input on this.

orca

06-28-2007, 09:14 AM

Hey orca, I just stopped by to see if any of the ladies were still posting to me in your journal, LOL :D Have a great day bro!

I think they figured I'm not the "Real" Ed! Youd stud! :)

Hi Kevin! :)

Wow! Awesome cardio yesterday! You ROCK!

Thanks Debbie! My diet on the weekends lately has been sooooo horrible that I'm not making any progress. So I'm going to up the cardio for a few weeks, get the diet in line and change my workouts around a little. I've only got 1 month till I hit the beach in Fla! :eek: :D

IronIc

06-28-2007, 09:23 AM

Kevin, concerning the low energy levels - have you had your thyroid levels checked?

orca

06-28-2007, 09:39 AM

Kevin, concerning the low energy levels - have you had your thyroid levels checked?

Never really considered it. Although, on my next physical I certainly going to discuss getting it all done, even the T levels. Sometimes I think it's all in my head and it's boredom because when I'm not doing something I just feel drained or lethargic! In the gym when doing cardio, I could go all day and not bat an eye or when working out I'm generally the same way. So it could be just a motivation/laziness thingy!

orca

06-28-2007, 04:30 PM

finally got to go for a walk today at lunch now that the heat has subsided!

Legs tonight
Started a new routine for squats that I saw in Bergs journal roccomended by DBX although my main focus is on going deeper and form.

Squats 2 minute rest between sets
warm up sets
1 x 12 @ 110
1 x 10 @ 110
1 x 6 @ 146
1 x 3 @ 180
1 x 1 @ 205
working sets
3 x 8 @ 220
I really like this format for the warmups...thanks for the tips guys.

Front squats 75 second between sets
3 x 8 @ 130 these hurt like heck today

SLDL 75 second between sets
3 x 8 @ 150

Walking lunges 60 second rest between sets
4 sets of 20 steps

Even though it's still a pretty light workout my legs are toast.

ChocoChick

06-28-2007, 05:00 PM

You pretty much got it. When I don't workout in the morning, I don't eat meal 1 or the PWO so my meal 2 becomes my meal 1! If I do workout then in meal 2, I don't drink the protein drink because it's replaced with the PWO drink. Hope this makes sense.

Would you suggest that I replace the fruit in all meals with greens (I love my fruit) or add it to 1 or 2 more meals, like meals 5 and 7? Are you refering to the green variety being leafy greens or basically anything green like peppers and green beans?

How does the pre workout meal look to you?

Thanks Elise for your input on this.

I would cut back on the fruit a bit and add more veggies. What fruits are you eating in general? I might change my answer once I know that.

For what it's worth, I am not a fan of dextrose and maltodextrin in the pwo shake but I know many people advocate this. Have you considered that it could be part of your fatigue probblem (the jolt up and subsequent crash)?

user464444132bbg

06-28-2007, 05:31 PM

Great workout, Kevin! I like that warmup formula DBX had in his journal as well. I haven't used it yet, but I copied it and saved it.

ArchAngel'73

06-28-2007, 11:38 PM

orca

06-29-2007, 04:55 AM

I would cut back on the fruit a bit and add more veggies. What fruits are you eating in general? I might change my answer once I know that.

For what it's worth, I am not a fan of dextrose and maltodextrin in the pwo shake but I know many people advocate this. Have you considered that it could be part of your fatigue probblem (the jolt up and subsequent crash)?

I love all kinds of fruit and will eat many different kinds of fruit but I generally eat Bananas, pears, apples and berries (Strawberries, Blackberries, blueberries and raspberries).

Never really thought about the malto/dextrose combo. I'm not sure that it is the problem but I will certainly watch how I feel afterwards for a while. Is there something else you would reccomend in it's place? Thanks again Elise for the interesting thoughts and feedback. Happy Friday! :)

Great workout, Kevin! I like that warmup formula DBX had in his journal as well. I haven't used it yet, but I copied it and saved it.

Hey Debbie, What's up! Happy Friday! :)

I have to say I was plesently surprised at how effective it was.

Brace up Kevin, I heard the same nasty stuff about veggies from her. And what sucks is that she's right!:)--and she won't take lame excuses, I've tried:D

That does look like a good routine, especially the warm ups. If your legs are toast, it doesn't matter about the weights. So many ways to kill them other than heavy weights!

Hey Brian, That's cool, No lame excuses from me. I love my veggies anyways. I always thought I was getting enough. It's great when you get someones elses opinion...opens your eyes to a different perspective.

As far as the legs go. It's my goal for the second half of this year to put some serious effort in building strength and size to them. I have to be honest that in the past I have neglected my leg training. Hopefully after I get down another 10 pounds or so I can put some serious effort to building them back up. Right now I'm focusing on form and depth.

dbx

06-29-2007, 04:56 AM

Hi Orca. Thought I'd step in and see how you were doing, and it looks like you're doing quite well! Have a great Friday.

orca

06-29-2007, 05:04 AM

Hi Orca. Thought I'd step in and see how you were doing, and it looks like you're doing quite well! Have a great Friday.

Hey DBX, thanks for stopping by my journal and thanks for the tip you gave Berg. I really like the warmup!

BergMuscle

06-29-2007, 06:10 AM

Even though it's still a pretty light workout my legs are toast.

If your legs are toast, it was a good workout, regardless of the weight numbers.
Glad you could also benefit from dbx's suggestion. That's the cool thing about this journalling thing. :D

IronIc

06-29-2007, 08:07 AM

Hi Kevin! Great "toasty" leg workout :)

user464444132bbg

06-29-2007, 09:25 AM

Hi Kevin! Have a great Friday! :)

orca

06-30-2007, 09:16 AM

Hi Kevin! Have a great Friday! :)

Thanks Debbie, I did!

If your legs are toast, it was a good workout, regardless of the weight numbers.
Glad you could also benefit from dbx's suggestion. That's the cool thing about this journalling thing. :D
So true, I've picked up a lot of interesting ways to do things and just overall reminders of exercises that I haven't done in years.

Hi Kevin! Great "toasty" leg workout :)

They still hurt today!

Ok down to business.....

Friday....no workout just my 40 minute walk at lunch.

Fridays diet, dumped the fruit on meals 3 and 5 and added veggies of the green type! Diet wasn't very good in the evening.

Saturday

Back and Bi's

Bentover BB Rows 75 second rest between sets
1x10 @ 150
1x10 @ 150
1x10 @ 150
1 x8 @ 150

Behind the head seated lat pulldowns 75 second rest between sets
1x10 @ 120
1x10 @ 120
1x9 @ 120
1x8 @ 120

Seated Cable Rows 75 second rest between sets
1x10 @ 140
1x10 @ 140
1x9 @ 140
1x8 @ 140

Concentration Curls 75 second rest between sets
1x10 @ 40
1x10 @ 40
1x10 @ 40
1 x9 @ 40

Preacher curls 75 second rest between sets
1x10 @ 85
1x10 @ 85
1x9 @ 85
1x8 @ 85

Seated hammer curls 45 degree angle 75 second rest between sets
1x10 @ 30
1x10 @ 30
1x9 @ 30
1x8 @ 30
I can really feel these working my forearms in the seated incline position. Love the exercise!

I love being able to workout around 10:30 am...lots of energy and I think I had a pretty decent workout!

I going to go get some sun, then finish making my fruit salad and then off to the Nieces and nephews B-day party.

BergMuscle

06-30-2007, 09:55 AM

Great back/bi session (of course you're doing a lot of my favorite exercises).
Enjoy the b-day party (avoid the cake! avoid the cake! LOL)

Hibiscus09

06-30-2007, 10:03 AM

Great job on the workout, Kevin!! :) If you want some sun, head this way. It is hot, hot, hot!!! :cool:

ChocoChick

06-30-2007, 11:26 AM

Hey Kevin! Nice workout there. I love seated incline curls. :)

jocularric

06-30-2007, 09:37 PM

Nice workouts Kevin. On your front squats, where are they hurting you? If it's your legs, good. If it's your delts be sure to keep your elbows up. This helps to keep the bar in place and from rolling down and bruising your delts. Other than that it takes a little while to toughen up (like you back for back squats) so you won't bruise up so easily.

I hope you're having a great weekend!

drakus

06-30-2007, 10:17 PM

*front squats* yea i have a big bruise on my shoulder i have to hold the bar in cross hands manner to keep it level so i bruise easy there....... and as the weight increases it hurts.......also the thing that holds me back from doing alot heavier weights........ but all in time...... great workouts btw.......great stuff.....

ArchAngel'73

07-01-2007, 12:28 AM

Great back and bi workout!
How was the b-day party? Hot dogs and cake? Or veggies dawgs and fruit?

orca

07-01-2007, 05:08 AM

Great back/bi session (of course you're doing a lot of my favorite exercises).
Enjoy the b-day party (avoid the cake! avoid the cake! LOL)

Didn't have any cake but I did sneek in some wine.

Great job on the workout, Kevin!! :) If you want some sun, head this way. It is hot, hot, hot!!! :cool:

Love the sun but you can keep the hot, hot, hot....unless it's at the beach.

Hey Kevin! Nice workout there. I love seated incline curls. :)

Morning Elise, The seated hammers really finish it off! Have a great Sunday!

Nice workouts Kevin. On your front squats, where are they hurting you? If it's your legs, good. If it's your delts be sure to keep your elbows up. This helps to keep the bar in place and from rolling down and bruising your delts. Other than that it takes a little while to toughen up (like you back for back squats) so you won't bruise up so easily.

I hope you're having a great weekend!

Thanks Joc! Weekend is going great! Hope you're having a good one too!

I did let the bar slip on these this week and yes I do need to toughen up. I need to work on these as far as form goes. Tough exercise!

*front squats* yea i have a big bruise on my shoulder i have to hold the bar in cross hands manner to keep it level so i bruise easy there....... and as the weight increases it hurts.......also the thing that holds me back from doing alot heavier weights........ but all in time...... great workouts btw.......great stuff.....

Thanks for the tip Andy.

Great back and bi workout!
How was the b-day party? Hot dogs and cake? Or veggies dawgs and fruit?

B-day party was great. It was more of an adult party. Tons of good homemade food...pulled pork, roasted chicken, meatballs, slaw, fruit salad, pasta salads....I could have chowed all day....but I tried to be good.

user464444132bbg

07-01-2007, 05:20 AM

Nice workout, Kevin! Not sure why I didn't see it before now. :confused: Anyways, I hope you are enjoying your weekend. The weather has been absolutely perfect! :)

orca

07-01-2007, 08:42 AM

Nice workout, Kevin! Not sure why I didn't see it before now. :confused: Anyways, I hope you are enjoying your weekend. The weather has been absolutely perfect! :)

I'm having a nice weekend and enjoying great weather!

Sundays workout

Chest

[b]BB Flat Bench[b] 2 minute rest between sets
warm up sets
1 x 12 @ 100
1 x 10 @ 100
1 x 6 @ 135
1 x 3 @ 165
1 x 1 @ 185
working sets
3 x 8 @ 200

[b]Incline Db Bench[b] 75 second rest between sets
1 x 10 using 55's
1 x 10 Using 55's
1 x 10 using 55's
1 x 8 using 55's

[b]Db Flys[b] 75 second rest between sets 501 count
1 x 10 using 50's
1 x 8 Using 50's
1 x 8 using 50's
I was really spent after these!

[b]Db Pullovers[b] 75 second rest between sets
1 x 10 @ 75
1 x 10 @ 75
1 x 10 @ 75
1 x 10 @ 75

Felt as though I had a good workout overall. A little pain in the shoulder but overall pretty good. Almost pulled a real boneehad move....Put my 75 on the bench, turned around to put away my other weights and the 75 rolled off into the back of my heal. Luckily it hit the ground first. Finished my wokout and went upstairs to find that my wife may have adopted a stray kitten.....we'll see how my allergies go.

Hibiscus09

07-01-2007, 10:14 AM

IronIc

07-01-2007, 12:44 PM

I'm with Diane - pic of the kitty!

I'm happy to hear no accident with the dumbell. Those can hurt when they smack into us! :eek:

Incline benches - love them! :D

SeaSiren

07-01-2007, 01:35 PM

nice workout ....glad the dumbbell didn't drop on you!

ArchAngel'73

07-01-2007, 05:10 PM

BigBT

07-01-2007, 06:22 PM

Nice workout. Great job with the flyes. That's a lot of weight at the end of a set. No wonder they wore you out. I've done the weights rolling off the bench thing myself. Glad it didn't land on you.

BergMuscle

07-01-2007, 06:31 PM

Great chest session.

Good luck with the kitten. I read once that small animal babies are cute for a reason - to make both their natural mothers and potential surrogate mothers want to take care of them.

orca

07-02-2007, 05:22 AM

Oooh -- post a photo of the kitten! :) Glad that plate didn't get you!! I've only had a couple of near misses since I started lifting many years ago, but they did scare the poop out of me. (not literally )

Nice job on the workout!! Be careful with your shoulders!

Hey Diane. I try to get some pics up soon! I finally got a new camera so I can get some posted and the kitty and of me. :D Over the years I've dropped a lot of weights...this one came really close. :eek:

I'm trying to take it slow and easy on the shoulder...not sure what I did but it's slowly but surely gettig better.

How's that golf game going? Do you get to play almost all year round down there?

I'm with Diane - pic of the kitty!

I'm happy to hear no accident with the dumbell. Those can hurt when they smack into us!

Incline benches - love them! :D

Hey Penney, I've done my share of getting smacked in the past.

nice workout ....glad the dumbbell didn't drop on you!

Hey SS, Good to see you back around? I was just being a bonehead as usual! How's beautiful OC? I really miss being ab e to go there on a whim.

x2 to the 2 above=4?
Post some puss pics!
I get hit all the time with weights and other inanimate objects at the gym. The weight trees hit my shins, drop the plates on my foot, squish my fingers in between plates, and almost cut my thumb off on the old nautilus machine.
Almost need hazard pay:)
Hope your allergies are okay!

I've done soooooo many bonehead things over the years. My weight room at home is just big enought to fit things and I'm always bumping my shins on the weight tree or bench or.....The just is still out on the allergies!

What's planned for your days off? Going to finally start lifting again? j/k :)

Nice workout. Great job with the flyes. That's a lot of weight at the end of a set. No wonder they wore you out. I've done the weights rolling off the bench thing myself. Glad it didn't land on you.

Thanks Brian. Tryng to catch up to you on the bench!

Great chest session.

Good luck with the kitten. I read once that small animal babies are cute for a reason - to make both their natural mothers and potential surrogate mothers want to take care of them.

....and kids! I may be stuck with it now. They'll probably make me leave.

ChocoChick

07-02-2007, 05:37 AM

user464444132bbg

07-02-2007, 08:33 AM

Hi Kevin! Another great workout. The warmup sets for chest amaze me. I would think that once you do all of the warmups, it would be really hard to do 3 working sets at that high weight. I really need to try this.

Hibiscus09

07-02-2007, 08:40 AM

Hi Kevin! :) Although I've golfed all together about a year and a half (spread out over time), it's only been this year that I'm golfing much more regularly. I will golf mostly year around -- not so much in January and February, but those will probably be the only completely off months, depending on the weather. :p

My game is going well. The new instructor I found is really helping me a lot. Hopefully, I'll get to where I play like a real goofer soon. :)

orca

07-02-2007, 08:54 AM

This is true of human babies, too! :D

Morning, Kevin!

Mornign Elise, How's things down there in southern Fla? I didn't get to make the grits this weekend.....just ran out of time to get to the store.

Hi Kevin! Another great workout. The warmup sets for chest amaze me. I would think that once you do all of the warmups, it would be really hard to do 3 working sets at that high weight. I really need to try this.

I thought the same thing. It's kind of weird. I'm going to give it a go for a while to see how it works.

Hi Kevin! :) Although I've golfed all together about a year and a half (spread out over time), it's only been this year that I'm golfing much more regularly. I will golf mostly year around -- not so much in January and February, but those will probably be the only completely off months, depending on the weather. :p

My game is going well. The new instructor I found is really helping me a lot. Hopefully, I'll get to where I play like a real goofer soon. :)

It must be nice to have the option of playing year round. Up here we have to quit when it starts snowing and then start again when the snowing stops.

And you are already a real "golfer". Those other guys are freaks. :p

drakus

07-02-2007, 09:27 AM

user464444132bbg

07-02-2007, 09:28 AM

I thought the same thing. It's kind of weird. I'm going to give it a go for a while to see how it works.

Do you feel exhausted by the time you get to the working sets?

orca

07-02-2007, 09:40 AM

ya...... gotta be ever so careful with the weights i have had some close calls too...... gettin careless takin off some 45lbs and havin the olymbar land on my foot....... good workouts there.....ur making some real progress.....

Ouch!

Thanks for the props Andy. Hopefully in another month or so when I start eatin more I 'll start to make some real gains, but I want to shed a little more fat and aim for a really clean bulk or as clean as I can make it.

Do you feel exhausted by the time you get to the working sets?

Not at all. Actually I'm more tired going through my second set of the warm up then when I was ready to do the working set. I think it's prepping your CNS for what's to come....and the 2 minute rests let you recover nicely.

I will admit that by the time I got to my flys this week I didn't perform as well but that could have been the lack of sleep from the night before. The jury is still out but I'm kind of digging this.

BergMuscle

07-02-2007, 09:57 AM

Not at all. Actually I'm more tired going through my second set of the warm up then when I was ready to do the working set. I think it's prepping your CNS for what's to come....and the 2 minute rests let you recover nicely.

I'm using the same warm-up plan he's using and I concur with everything Kevin's said here.

givenr

07-02-2007, 10:41 AM

Chest workout looks solid orca

ArchAngel'73

07-02-2007, 03:08 PM

I've done soooooo many bonehead things over the years. My weight room at home is just big enought to fit things and I'm always bumping my shins on the weight tree or bench or.....The just is still out on the allergies!

What's planned for your days off? Going to finally start lifting again? j/k :)

Ohh, that hurts you meathead:)! Not my fault my frickin' country had to have a birthday and the gym's closed.:)
What's that Grammy award winning song from Southpark, "Blame Canada!", I'll go with that the last few days!:D
Take care Kevin.

orca

07-03-2007, 04:56 AM

Chest workout looks solid orca

Thanks for the support bro!

Ohh, that hurts you meathead:)! Not my fault my frickin' country had to have a birthday and the gym's closed.:)
What's that Grammy award winning song from Southpark, "Blame Canada!", I'll go with that the last few days!:D
Take care Kevin.

Just bustin' your chops. That's why I love having my stuff at home. I can workout whenever I want.

Down to business

Mondays workout

40 minute walk at lunch

Today was the 1st day of adding a second leg workout. I'm starting off using the cybex machines at the Y prior to cardio workout. I didn't have my log book when working out so I'm not sure of all the weights.

[b]leg press[\b] 60 second rest between sets
3 x 10

[b]leg extension[\b] 60 second rest between sets
3 x 10

[b]seated leg curls[\b] 60 second rest between sets
3 x 10

[b]calf raises[\b] 60 second rest between sets
3 x 15

[b]ab crunch thingy[\b] 60 second rest between sets
3 x 10

1 hour cardio on the elliptical

Total time in the gym was approximately 90 minutes.

Hibiscus09

07-03-2007, 05:38 AM

Nice job, Kevin! :) I hope you have a happy Fourth!!

BergMuscle

07-03-2007, 06:13 AM

Good leg routine. Have a great day, Kevin.

drakus

07-03-2007, 08:03 AM

another tough workout followed by a killer cardio!! good stuff

IronIc

07-03-2007, 08:20 AM

Hi Kevin! :)

I would LOVE to have a dumbell set and bench at home. I think I know what I want from Santa this year! ;)

user464444132bbg

07-03-2007, 09:31 AM

Hi Kevin, another nice workout.

You're using the wrong slash for the bold print. In the second set it should be [/b] not [\b]

Just letting you know. :)

Have a great 4th!

orca

07-03-2007, 10:18 AM

Nice job, Kevin! :) I hope you have a happy Fourth!!

Thanks Diane, You have a great 4th too! Lot's of golf and wine. This weeks walks have been fun. The golf couse I walk at lunch is getting ready for a PGA Nationwide event and all the golfers are out practicing it. Pretty cool to watch real golfers.

Good leg routine. Have a great day, Kevin.

Thanks Berg! Have a great day and an even better 4th.

another tough workout followed by a killer cardio!! good stuff

Yo Andy. What's up? Thanks for the props. The workout wsn't as intense as I'd would have likes it beacuse I wasn't sure how I'd make it thiugh but a good one though.

Hi Kevin! :)

I would LOVE to have a dumbell set and bench at home. I think I know what I want from Santa this year! ;)

Go crazy...get a bench, cage, lat pull machine...the works.

Hi Kevin, another nice workout.

You're using the wrong slash for the bold print. In the second set it should be [/b] not [\b]

Just letting you know. :)

Have a great 4th!

Thanks Debbie for the props. Wasn't paying attention after I posted...just being the noral moran that I am. :D You have a great 4th too. I'm planning on getting up early, working out and then getting ready for the party my daughter is throwing at my house. Then to the fireworks!

ArchAngel'73

07-03-2007, 12:13 PM

Thanks for the support bro!

Just bustin' your chops. That's why I love having my stuff at home. I can workout whenever I want.

Down to business

Mondays workout

40 minute walk at lunch

Today was the 1st day of adding a second leg workout. I'm starting off using the cybex machines at the Y prior to cardio workout. I didn't have my log book when working out so I'm not sure of all the weights.

[b]leg press[\b] 60 second rest between sets
3 x 10

[b]leg extension[\b] 60 second rest between sets
3 x 10

[b]seated leg curls[\b] 60 second rest between sets
3 x 10

[b]calf raises[\b] 60 second rest between sets
3 x 15

[b]ab crunch thingy[\b] 60 second rest between sets
3 x 10

1 hour cardio on the elliptical

Total time in the gym was approximately 90 minutes.
You chop buster:D!
I worked out at home starting too, then I found a job and could afford to go to a gym. Plus it would cost me a small fortune to by all the weights for the leg press:D.
Serious, I wish I could workout at home. When I win the lottery:)
Nice workout Kevin, when do you think the pain will set in tonight?

ChocoChick

07-03-2007, 12:30 PM

1 hour on the ellipitcal? After that workout? :eek:

Have a great 4th. :)

orca

07-03-2007, 12:47 PM

You chop buster:D!
I worked out at home starting too, then I found a job and could afford to go to a gym. Plus it would cost me a small fortune to by all the weights for the leg press:D.
Serious, I wish I could workout at home. When I win the lottery:)
Nice workout Kevin, when do you think the pain will set in tonight?

I'm going to have to start working my legs at the gym here soon, but for everything else I can do it at home. And Actually my legs never stopped hurting from last Thursdays leg workout....weird...longest I've ever had DOMS!

1 hour on the ellipitcal? After that workout? :eek:

Have a great 4th. :)

You have a great 4th too! :D Anything good planned?

Kevin

BigBT

07-03-2007, 06:09 PM

orca

07-04-2007, 11:04 AM

Awesome workout today mixing that much weight and cardio. I've experienced that week long pain of which you speak. You start laughing after the fourth day because you can't believe you tore yourself up that good! Enjoy the fourth.

Hey Brian....it was kind of weird...like I havn't worked my legs for a long time. Tomorrow is another leg day :D

Wednesday workout

Shoulders and Tri's

Not the best of workouts today. Kind of sluggish from not sleeping well last night, plus the electricity went out half way through the workout and had to do it in the dark and eithout AC in garage but I did get it in and once I got going I felt much better.

Shoulders

Arnold presses 75 rest between sets
warm up sets
1 x 10 using 45's
1 x 10 using 45's
1 x 9 using 45's
1 x 7 using 45's

Lat raises 75 rest between sets
warm up sets
1 x 10 using 35's
1 x 10 using 35's
1 x 10 using 35's
1 x 10 using 35's

Upright rows 75 rest between sets
warm up sets
1 x 10 using 45's
1 x 10 using 45's
1 x 10 using 45's
1 x 10 using 45's

Tri's

French press 75 rest between sets
warm up sets
1 x 10 @ 80
1 x 10 @ 80
1 x 10 @ 80
1 x 10 @ 80

Tricep cable pressdowns 75 rest between sets
1 x 10 @ 70
1 x 10 @ 70
1 x 10 @ 70
1 x 10 @ 70

Tricep kickbacks 75 rest between sets
1 x 10 using 35's
1 x 10 using 35's
1 x 10 using 35's
1 x 10 using 35's

Now I'm ready to ROCK! Have a great 4th everyone!

BergMuscle

07-04-2007, 11:55 AM

That workout rocked! Enjoy the rest of your day! :D

drakus

07-04-2007, 08:18 PM

good stuff orca...... really good work out!

ArchAngel'73

07-04-2007, 09:09 PM

Great workout in the heat Kevin!
I still have time, HAPPY JULY 4th!

Nikonguy

07-05-2007, 04:39 AM

OOOF! Your shoulder/tri combo has MY arms sore! Nice job bro.

orca

07-05-2007, 09:04 AM

That workout rocked! Enjoy the rest of your day! :D

Thanks Berg...I did! Great day!

good stuff orca...... really good work out!

Thanks Andy...trying to keep up wth you!

Great workout in the heat Kevin!
I still have time, HAPPY JULY 4th!

Thank you my friend. I had a very nice day once I got my butt moving.

OOOF! Your shoulder/tri combo has MY arms sore! Nice job bro.

Thanks Nikon!

Today I'm very tired. I didn't sleep well last night. I'm supposed to do legs again toady but I may blow it off andopt for some rest instead. Also today is my lovely brides B-day so I'm sure that will keep me busy as well.

ArchAngel'73

07-05-2007, 11:07 AM

Ditch the workout and spend time with the wife. Wish her a happy birthday from your fan club:)!

ChocoChick

07-05-2007, 11:18 AM

Today I'm very tired. I didn't sleep well last night. I'm supposed to do legs again toady but I may blow it off andopt for some rest instead. Also today is my lovely brides B-day so I'm sure that will keep me busy as well.

Just count it as extra cardio. :p

user464444132bbg

07-05-2007, 12:01 PM

Just count it as extra cardio. :p

Yep, nothing wrong with a little assisted cardio! :D

orca

07-05-2007, 12:14 PM

Ditch the workout and spend time with the wife. Wish her a happy birthday from your fan club:)!

That's sweet....I've got a fan club!

Just count it as extra cardio. :p

Yep, nothing wrong with a little assisted cardio! :D

I like the way you two think! :p ;) :D

NuclearArms

07-05-2007, 02:16 PM

Pretty good workout there yesterday. Hope you took some time and went to the fireworks last night. Good show and a big crowd.

drakus

07-05-2007, 03:41 PM

ohh hope ur woman had a good bday..... and keep up with me,? hah i think ur blowing by me!

orca

07-05-2007, 06:13 PM

Pretty good workout there yesterday. Hope you took some time and went to the fireworks last night. Good show and a big crowd.

I totally enjoyed the show last night. Hope you had a great day yourself and I'm looking forward to having that beer with you soon!

ohh hope ur woman had a good bday..... and keep up with me,? hah i think ur blowing by me!

We can both push each other.

IronIc

07-05-2007, 06:17 PM

Hi Kevin! Great workout, and it look like you had a great holiday ;)

orca

07-06-2007, 06:03 AM

Hi Penney, Yes I had a great 4th . How was yours?

Another Crappy night of sleep. Today I'm only working half day so I'm going home to workout, catch some sun and take a nap. Not necessarily in that order. This evening we're heading over to a couples house who are really close friends of ours for dinner to celebrate my wife b-day and her graduation from esteology school tomorrow.

drakus

07-06-2007, 06:07 AM

user464444132bbg

07-06-2007, 06:12 AM

Sorry to hear you aren't sleeping well, Kevin. I have no advice other then Benedryl or Tylonol PM. Those knock me on my ass every time. But then I hate the way I feel the next day.

I hope it gets better for you soon. Have a great Friday! :)

orca

07-06-2007, 06:24 AM

u tried any of the herbal relaxation aids for sleeping .......they help a bit....not suer what ur problem with sleeping is but they help me a lil bit..... relaxing anyways......and they are non addicting check out ur health food store.....

Sorry to hear you aren't sleeping well, Kevin. I have no advice other then Benedryl or Tylonol PM. Those knock me on my ass every time. But then I hate the way I feel the next day.

I hope it gets better for you soon. Have a great Friday! :)

Thanks guys, I appreciate the concern. The night before I really wasn't tired and couldn't fall a sleep....could have been the cup of soffee I had late in the afernoon. Last night I fell a sleep but woke up and was up for several hours. Mind was just racing. It's kind of weird because I've been sleeping better than normal the last few months. A good workout this afternoon and a nice relaxing evening with friends is what the doctor ordered. Thanks for the advice guys!

ArchAngel'73

07-06-2007, 11:12 AM

orca

07-07-2007, 05:57 AM

Morning Kevin, and yes you have a fan club, isn't that what all posters in your journal are?
Melatonin and GABA are 2 effective, natural and cheap sleep aids. I'll use GABA when I can't sleep. Both do not make you clueless to the world either.
Give the wife congrats on graduating and ope you guys have an excellent time tonight!

Thanks for the tips Brian! I've herd about both of them...I'll have to try them next time. Last night was a very nice quiet evening with some good friends. What more could you want. Are you working again this weekend?

Fridays workout

Saturday

Back and Bi's

Bentover BB Rows 75 second rest between sets
1x10 @ 160
1x10 @ 160
1x10 @ 160
1 x9 @ 160
up 10 pounds from last week

Behind the head seated lat pulldowns 75 second rest between sets
1x10 @ 120
1x10 @ 120
1x10@ 120
1x10 @ 120

Seated Cable Rows 75 second rest between sets
1x10 @ 140
1x10 @ 140
1x10 @ 140
1x10 @ 140

Concentration Curls 75 second rest between sets
1x10 @ 40
1x10 @ 40
1x6 @ 40

Seated hammer curls 45 degree angle 75 second rest between sets
1x10 @ 30
1x10 @ 30
1x8 @ 30

Felt really good/strong while doing back. :) Bi's were another story! Failed big time. :( Oh well....Got to take the good with the bad.

Slept really well last night....yea! :D

BergMuscle

07-07-2007, 06:22 AM

orca

07-07-2007, 06:32 AM

Looks like a good heavy back session - could be why the biceps failed, they were beat from the back work.
Seriously good training man.

P.S. Have you considered posting some pics so we can see the benefits of your training?

Thanks Berg....I was kind of shocked they failed so bad...but I did have a good back workout.

pics will be coming soon. I finally got into the 90's and got a digital camera but I'm not sure how much of the benefits you'll see due to the semi crappy eating I've been doing lately.

BigBT

07-07-2007, 08:12 AM

Good looking weights today. There isn't anything to be dissappointed about with 40# concentration curls. I'd love to be able to do that many reps at that weight. Good job in my opinion.

drakus

07-07-2007, 08:46 AM

wow what a workout dude..........talk about killer curls!!! owwwwwww!!!!!

orca

07-07-2007, 08:50 AM

Good looking weights today. There isn't anything to be dissappointed about with 40# concentration curls. I'd love to be able to do that many reps at that weight. Good job in my opinion.

Thanks Brian....I'd love to be able to do the benching that you do!

Today was leg day

Squats 2 minute rest between sets
warm up sets
1 x 12 @ 110
1 x 10 @ 110
1 x 6 @ 146
1 x 3 @ 180
1 x 1 @ 206
working sets
3 x 8 @ 220

Front squats 75 second between sets
3 x 8 @ 120 I lowered the weight on these this week to get a better balance of the bar. This is a tough exercise.

SLDL 75 second between sets
3 x 8 @ 150

Walking lunges 60 second rest between sets
4 sets of 20 steps

This is the best workout I've had in weeks. :D My energy levels are very high. Each exercise I could have done more and normally I feel like jello legs at the end of my workout...not today....I'm ready to roll..only slightly jello legs.

It's a very hot day here in NE Ohio. Going to chill out in the pool for a while.

I need to focus myself back on my diet and get that back under control. I allowed myself to stray way too much the last few weeks.

Hope everyone has a great day!

IronIc

07-07-2007, 10:36 AM

Wooohoooo! Awesome legs workout :)

I've heard about front squats - they sound ouchy! :eek: I don't know if I ever would want to do those ;)

Pool sounds good. AC is even better! :D

Have a great day Kevin

ChocoChick

07-07-2007, 10:58 AM

Hi Kevin, how's the pool?

BergMuscle

07-07-2007, 01:24 PM

Kevin, great leg work. Isn't it great to feel that much energy and no jello legs?
Hope you enjoyed the pool.

user464444132bbg

07-07-2007, 06:27 PM

Kevin, your workouts are smokin'!! Excellent job!

ArchAngel'73

07-07-2007, 10:33 PM

Hi Kevin. Yes, I'm working again this weekend, but I have 12 days off starting next Wed..
Good back workout, but I have a concern for you. Behind the head seated lat pulldowns put a tremndous strain on the rotator cuff, as do presses done behind the head. They can be done, but the risk of injury is much greater.
Have you tried pulldowns to the front, especially lowering the bar past the ribcage for a very complete contraction.
Jus' trying' to help:).
Saturday was leg day for you and I, lucky us:). You did another good session. Hope you stay cool.
Pics sound good, how's the kitten you picked up?

drakus

07-08-2007, 07:15 AM

great leg day man........awesome weights........ u going to be pasing me by soon;)

jocularric

07-09-2007, 03:27 AM

Happy Monday Kevin! Nice job on the legs. What's in store for today?

orca

07-09-2007, 05:08 AM

Wooohoooo! Awesome legs workout :)

I've heard about front squats - they sound ouchy! :eek: I don't know if I ever would want to do those ;)

Pool sounds good. AC is even better!

Have a great day Kevin

Thanks Penney! The front squats do hurt like heck on the shoulders! I wraped the bar in a towel this week so it wasn'y as bad!

Hi Kevin, how's the pool?

Hey Elise! Pool was awesome! How's the beach?

Kevin, great leg work. Isn't it great to feel that much energy and no jello legs?
Hope you enjoyed the pool.

I could kept going and goign and going!

Kevin, your workouts are smokin'!! Excellent job!

Thanks Debbie! Trying to keep up with you!

Hi Kevin. Yes, I'm working again this weekend, but I have 12 days off starting next Wed..
Good back workout, but I have a concern for you. Behind the head seated lat pulldowns put a tremndous strain on the rotator cuff, as do presses done behind the head. They can be done, but the risk of injury is much greater.
Have you tried pulldowns to the front, especially lowering the bar past the ribcage for a very complete contraction.
Jus' trying' to help:).
Saturday was leg day for you and I, lucky us:). You did another good session. Hope you stay cool.
Pics sound good, how's the kitten you picked up?

I didn't realize they put that much strain on my cuff but I guess that would make sense. I do do regular pull downs, I just switch it up every once in a while. I probably should stay off these especially since my shoulder is hurting....and this could have caused it. I notice it more when I do squats that my shoulder is really hurting more the next day. I really appreciate the tip. Thanks Bro!

That's little kitty doing fine. What's up for the 12 days off? Going anywhere?

great leg day man........awesome weights........ u going to be pasing me by soon;)

Thanks Andy....that would be nice.

Happy Monday Kevin! Nice job on the legs. What's in store for today?

Hey Joc! Today will be cardio and a little more legs!

Sundays workout

Chest

BB Bench 2 minute rest between sets
warm up sets
1 x 12 @ 100
1 x 10 @ 100
1 x 6 @ 135
1 x 3 @ 170
1 x 1 @ 180
working sets
2 x 8 @ 200
1 x 6 @ 200

Incline bench db press 75 second between sets
4 x 10 using 55's

Db flys 75 second between sets
4 x 10 using 45

Db Pullovers 75 second between sets
4 x 10 @ 85 this was fairly easy and could have done more.

Overall it was a fairly good workout. I was disappointed in my bench. I just didn't feel right on there today. I also need to learn to start getting my legs involved instead of using all arms.

user464444132bbg

07-09-2007, 05:18 AM

Overall it was a fairly good workout. I was disappointed in my bench. I just didn't feel right on there today. I also need to learn to start getting my legs involved instead of using all arms.

I was impressed with your bench. Nice job! What do you mean you want to get your legs involved instead of using all arms? Splain please. :)

IronIc

07-09-2007, 08:08 AM

Hi Kevin! I'm with Debbie ... how would you use your legs for benching?

Nice workout by the way! :)

orca

07-09-2007, 08:50 AM

Hi Kevin! I'm with Debbie ... how would you use your legs for benching?

Nice workout by the way! :)

I was impressed with your bench. Nice job! What do you mean you want to get your legs involved instead of using all arms? Splain please. :)

I'm not sure if I can "splain" Lucy because I really can't do this.

When you reach the bottom of the movement and start to change directions you are supposed to drive with the legs and this drive from your legs will transfer through the body and into powering the bar back up. Also you are supposed to keep your feet firmly planted on the floor, so you don't break the base of your power....this I do not do well either.

user464444132bbg

07-09-2007, 08:53 AM

I'm not sure if I can "splain" Lucy because I really can't do this.

When you reach the bottom of the movement and start to change directions you are supposed to drive with the legs and this drive from your legs will transfer through the body and into powering the bar back up. Also you are supposed to keep your feet firmly planted on the floor, so you don't break the base of your power....this I do not do well either.

Hmmm, I wonder if I could lift heavier if I could reach the flippin' floor. I have to put my feet up on the bench because I can't reacht he floor. I wonder if I can even do a bench press that way?

orca

07-09-2007, 09:04 AM

Putting you legs up on the bench is not a good thing! I've seen people build little platforms so they can reach and drive with their legs. I've even heard people in compititions have done this as well. They would be fairly simple to make, you would just need to make sure they don't slide and your feet wouldn't slip.

I haven't repalced the carpet in my weight room since I was flooded last year and my feet tend to slip now on the concrete.

user464444132bbg

07-09-2007, 09:45 AM

orca

07-09-2007, 10:02 AM

Hmmm, I'll have to figure something out I guess. Why is it not good to do benching with yorr legs up on the bench? I have trained this way for YEARS.

I think the main reasons are stability and loss of power...but I don't have either and mine aren't on the bench.

I think you could easily make some platforms out of wood and put some non skid stuff on it. When you not doing your bench toss them in the corner.

IronIc

07-09-2007, 10:11 AM

drakus

07-09-2007, 10:24 AM

user464444132bbg

07-09-2007, 12:52 PM

Hmmmm, my feet are flat on the floor when I'm benching ... but I've never thought to "push" with my legs to gain momentum. Wow. I will try that today and see if I can actually begin to have gains with my benches :rolleyes: :)

I would think this is "cheating". I don't know. I'll have to try it and like Kevin said, get some boards and put it down for me try it that way. Penney, let me know what difference you feel doing this.

orca

07-09-2007, 01:09 PM

feet on the bench is a fine way to do benches makes u use even more stabilizer and allows u to develop strenght in many other ways and tends to keep u from cheating......a very rigid hard way to to benching....

I agree and respectively disagree with you Andy.

The agreement part?.Feet up on the bench is a good way to build stabilizer muscles and for people with lower back pain it helps alleviate the pain from the natural arch of the lower back with the feet on the floor.

The disagreement part ?.the bench press is classified as a strength and mass builder; therefore, it's best used with a moderate to heavy workload. When you put your feet on the bench, you lose your stability and the ability to go heavier, limiting the effectiveness of the exercise.

This is just my humble opinion.

I would think this is "cheating". I don't know. I'll have to try it and like Kevin said, get some boards and put it down for me try it that way. Penney, let me know what difference you feel doing this.

I would call using your legs "cheating", I'd call it a good solid bench form. Excessively arching your back or bouncing is cheating.

ArchAngel'73

07-09-2007, 02:06 PM

orca

07-09-2007, 04:19 PM

Good training Kevin, we can't have perfect work out all the time.
IMHO, benching is to develop the chest, and assisstance from the legs takes away from that. If you want to power up your bench while still using the chest, puff out your ribcage and get the power from there.
Feet on the bench should be avoided, but for many it is the only way to do them due to height. You may not have as much power doing these, but at least the chest is being isolated.
Just my .02 cents worth.
I'm staying home for my time off, my mom is coming to visit me from Winnipeg, Manitoba, Canada. Despite the pre-visit cleaning, I'm very happy she'll be here soon.
You have any events you're looking forward to in summer?

Good evening my iron bro! Actually I felt I had a decent workout yesterday. What I was trying to say was that I didn't feel right while doing my bench. I just felt awkward!

I agree on the bench thing, your legs need to be long enough to reach the ground to put your feet on them. That kind of sounds funny after I typed it.

How long is your mom staying for? Anything planned when she comes up?
I always enjoy when my parents come to visit me. I wish I lived closer so I could see them more often.

The beginning of August my folks are having their 50th anniversary party down in Punta Gorda Fla. My kids, my brothers that are scattered all over the country, some of my cousins, aunts and uncles that I havn't seen in years will be there as well. It should be a whole lot of fun!

Mondays workout

secondary leg workout of the week. Using the cybex machines at the Y prior to cardio workout. Don't know how accurate these weights are, some feel as though the should be heiver and some feel as though they should be lighter.

leg press 60 second rest between sets
3 x 10 @ 160

leg extension 60 second rest between sets
3 x 10 @ 120

seated leg curls 60 second rest between sets
3 x 10 110

calf raises 60 second rest between sets
3 x 15 @ 150 - full stack

ab crunch thingy 60 second rest between sets
3 x 10

1 hour cardio on the elliptical

Total time in the gym was approximately 90 minutes.

IronIc

07-09-2007, 04:49 PM

I would think this is "cheating". I don't know. I'll have to try it and like Kevin said, get some boards and put it down for me try it that way. Penney, let me know what difference you feel doing this.

Debbie, I tried mightily to "use my legs" as Kevin was explaining earlier, and I could not tell a difference.

It could be that I am just tall enough for my feet to be flat on the floor ... I can't press down hard enough to make a difference. :)

user464444132bbg

07-09-2007, 06:02 PM

I agree and respectively disagree with you Andy.

The agreement part?.Feet up on the bench is a good way to build stabilizer muscles and for people with lower back pain it helps alleviate the pain from the natural arch of the lower back with the feet on the floor.

The disagreement part ?.the bench press is classified as a strength and mass builder; therefore, it's best used with a moderate to heavy workload. When you put your feet on the bench, you lose your stability and the ability to go heavier, limiting the effectiveness of the exercise.

This is just my humble opinion.

Well, there's my answer. I started doing this with my feet up on the bench because of my low back pain. However, I have no more pain so when I can get some blocks to put on the floor, I will try them with my feet down.

Nice workout today, Kevin! :)

Debbie, I tried mightily to "use my legs" as Kevin was explaining earlier, and I could not tell a difference.

It could be that I am just tall enough for my feet to be flat on the floor ... I can't press down hard enough to make a difference. :)

Well, I'm still going to give it a try. I'm just hoping my back doesn't hurt doing them that way.

ArchAngel'73

07-09-2007, 07:32 PM

Good evening my iron bro! Actually I felt I had a decent workout yesterday. What I was trying to say was that I didn't feel right while doing my bench. I just felt awkward!

I agree on the bench thing, your legs need to be long enough to reach the ground to put your feet on them. That kind of sounds funny after I typed it.

How long is your mom staying for? Anything planned when she comes up?
I always enjoy when my parents come to visit me. I wish I lived closer so I could see them more often.

The beginning of August my folks are having their 50th anniversary party down in Punta Gorda Fla. My kids, my brothers that are scattered all over the country, some of my cousins, aunts and uncles that I havn't seen in years will be there as well. It should be a whole lot of fun!

Mondays workout

secondary leg workout of the week. Using the cybex machines at the Y prior to cardio workout. Don't know how accurate these weights are, some feel as though the should be heiver and some feel as though they should be lighter.

leg press 60 second rest between sets
3 x 10 @ 160

leg extension 60 second rest between sets
3 x 10 @ 120

seated leg curls 60 second rest between sets
3 x 10 110

calf raises 60 second rest between sets
3 x 15 @ 150 - full stack

ab crunch thingy 60 second rest between sets
3 x 10

1 hour cardio on the elliptical

Total time in the gym was approximately 90 minutes.
My mom is only here for 5 days, 1st time she has been out to see me since she moved back to Winnipeg (where I'm from too) about 8 years ago. I've seen her plenty over there, especially when my dad was sick.
I imagine she'll have me clean up a bit before I'm allowed outdoors:D. West Edmonton Mall and the big "fair" here called Capital Exhibition are sure to be on the list of things to do.
I imagine you miss your family, as I do mine. Never really realize how much until they are far away:(
I relish your ability to do 1 hr of cardio after a leg session, mama mia!
I do find they grow a little better after some cardio though.
Laterr Iron Bro;)

orca

07-10-2007, 09:14 AM

My mom is only here for 5 days, 1st time she has been out to see me since she moved back to Winnipeg (where I'm from too) about 8 years ago. I've seen her plenty over there, especially when my dad was sick.
I imagine she'll have me clean up a bit before I'm allowed outdoors:D. West Edmonton Mall and the big "fair" here called Capital Exhibition are sure to be on the list of things to do.
I imagine you miss your family, as I do mine. Never really realize how much until they are far away:(
I relish your ability to do 1 hr of cardio after a leg session, mama mia!
I do find they grow a little better after some cardio though.
Laterr Iron Bro;)

Enjoy your time with your mom! :) Make sure you cook her a good meal!

I'm doing a second leg day a week which right now is going lighter so doing the cardio is no real big deal although I'm really feeling it today. :D

drakus

07-10-2007, 11:44 AM

givenr

07-10-2007, 11:58 AM

Wow nice 1 hr cardio after legs *youch*

I agree with you about leg drive for benching as well... I'm trying to get into the habit. Here's an article I found helpful from a powerlifter http://www.elitefts.com/documents/step_up.htm

ArchAngel'73

07-10-2007, 11:12 PM

Might not be around until later today (its early AM), so I wish you a good workout!:)

orca

07-11-2007, 05:18 AM

hey orca nice leg workout.......... and about the bench pressing ...... its kinda like doing wide grip, narrow grip........just a way to change it up imo......def feet on the floor for most strength and mass building with a normal grip

100% agreed!

Wow nice 1 hr cardio after legs *youch*

I agree with you about leg drive for benching as well... I'm trying to get into the habit. Here's an article I found helpful from a powerlifter http://www.elitefts.com/documents/step_up.htm

Thanks for the link Givenr. Very interesting article. One of the days I'll get the hang of it.

Might not be around until later today (its early AM), so I wish you a good workout!:)

Thanks boss!

Tuesdays workout!

Had to cut my workout short today so I only got in my Tri's. I'll do my shoulder Wednesday prior to cardio.

French press 75 rest between sets
1 x 10 @ 90
1 x 10 @ 90
1 x 9 @ 90
1 x 8 @ 90

Tricep cable pressdowns 75 rest between sets
1 x 10 @ 70
1 x 10 @ 70
1 x 10 @ 70
1 x 8 @ 70
Arms were really burning after these.

Tricep kickbacks 75 rest between sets
1 x 10 using 35's
1 x 10 using 35's
1 x 10 using 35's
1 x 8 using 35's

Good little workout! Sweating like crazy in this heat. Love it!

drakus

07-11-2007, 05:56 AM

very intense triceps .....heaven forbid u added in ur shoulder

ArchAngel'73

07-11-2007, 06:21 AM

Kevin, I have too much energy now, holidays!!!! 6:30 AM and I was outta there!
So, I'm all buzzed and visiting. and don't call me boss, I'm a youngin':D
How about using 85, 75, and 40's next w.o for the weights. I'll be checking, and you can curse me out too;)
and for the record, I do think you had an excellent w.o!

user464444132bbg

07-11-2007, 06:27 AM

Excellent workout, Kevin. 35s on kickbacks? Holy crap! :eek:

orca

07-11-2007, 10:12 AM

very intense triceps .....heaven forbid u added in ur shoulder

shoulders and cardio today!

Kevin, I have too much energy now, holidays!!!! 6:30 AM and I was outta there!
So, I'm all buzzed and visiting. and don't call me boss, I'm a youngin':D
How about using 85, 75, and 40's next w.o for the weights. I'll be checking, and you can curse me out too;)
and for the record, I do think you had an excellent w.o!

You are a youngin so you better respect your elders! :D

How about 90, 75 and we'll see on the 40?...those 35's were tough and I think I may have gotten a little sloppy with them.

Excellent workout, Kevin. 35s on kickbacks? Holy crap! :eek:

The joker above want's me to do 40's...that's where I say "Holy crap"! :eek:

Today is a beautiful day here in NE Ohio so I'm heading out for my walk!

user464444132bbg

07-11-2007, 10:17 AM

The joker above want's me to do 40's...that's where I say "Holy crap"! :eek:

Today is a beautiful day here in NE Ohio so I'm heading out for my walk!

Oy vay! That would literally break my arm! LOL!

Enjoy the day! :) It is beautiful here again. Yay!

ChocoChick

07-11-2007, 11:05 AM

I think the main reasons are stability and loss of power...but I don't have either and mine aren't on the bench.

And you pull your back out of proper alignment.

ArchAngel'73

07-11-2007, 01:50 PM

You are a youngin so you better respect your elders! :D

How about 90, 75 and we'll see on the 40?...those 35's were tough and I think I may have gotten a little sloppy with them.

The joker above want's me to do 40's...that's where I say "Holy crap"! :eek:

Today is a beautiful day here in NE Ohio so I'm heading out for my walk!
Sound good with me. BTW, I'm always respectful of my elders, repectfully pushy;).
Have a great day bro!

orca

07-12-2007, 04:33 AM

And you pull your back out of proper alignment.

agreed!

Sound good with me. BTW, I'm always respectful of my elders, repectfully pushy;).
Have a great day bro!

you have a great day too!

Wednesday

40 minute walk at lunch

Wednesdays workout

Shoulders

Seated shoulder presses 75 second rest between sets
1 x 10 using 45's
1 x 10 using 45's
1 x 10 using 45's
1 x 10 using 45's

Lat raises 75 second rest between sets
1 x 10 using 30's
1 x 10 using 30's
1 x 10 using 30's
1 x 10 using 30's

Upright rows 75 second rest between sets
1 x 10 using 40's
1 x 10 using 40's
1 x 10 using 40's
1 x 10 using 40's

Front raises 75 second rest between sets
1 x 10 using 25's
1 x 10 using 25's
1 x 10 using 25's
1 x 10 using 25's

1 hour cardio on the elliptical - moderate pace

total time in the gym - 1 hour 40 minutes

first time working out in the Y free weight gym. I like not having to change weights on the db's. The weights felt a little heavier than what I put on at home. Probably just my imagination. Enjoyed working out in the gym again.

NuclearArms

07-12-2007, 05:52 AM

Oh, there probably is a bit of difference - they aren't calibrated. And the balance on them is also different than what you have at home. So yes, they should have felt different.

bkeithb

07-12-2007, 06:46 AM

Orca - a good workout you posted there, my friend :).

drakus

07-12-2007, 07:42 AM

wow ur really busting ass.......great stuff!!!!!!

user464444132bbg

07-12-2007, 09:10 AM

Nice workout, Kevin!

IronIc

07-12-2007, 09:25 AM

Great workouts Kevin! :)

ArchAngel'73

07-12-2007, 10:52 AM

Glad you went to the Y! LOL at changing the DB weights, I remember them day, what a pain that is!
What's at the Y that you can't do at home? What are you going to try different there? Do they have full rec facilities there, a pool, sauna, etc.?

orca

07-12-2007, 10:57 AM

Oh, there probably is a bit of difference - they aren't calibrated. And the balance on them is also different than what you have at home. So yes, they should have felt different.

Hey Nuc, they really felt weird...goig to take a little getting use to. Idid like beign back in the gym, but after seeing one of your latest videos, I may switch to your gym.....nice looking trainer bopping around.

That beer may be waiting a while, I seem to be slipping just a little lately.

Orca - a good workout you posted there, my friend :).

Thanks Keith and thanks for visiting my journal

wow ur really busting ass.......great stuff!!!!!!

What's up big Andy?

Nice workout, Kevin!

Thanks Debbie! How's your day going so far? Any good plans for the weekend?

Great workouts Kevin! :)

Afternoon Penney! Thanks for the props. How's your day going?

drakus

07-12-2007, 11:31 AM

sore arms today........ great arm workout......hows urs going today?

givenr

07-12-2007, 12:54 PM

Good job on the shoulders orca.

orca

07-12-2007, 05:03 PM

sore arms today........ great arm workout......hows urs going today?

I'm in a constant state of DOMS....one part of my body or another.

Good job on the shoulders orca.

Thanks bro....I just wish the darn thing would get better.

Today was leg day :D First time doing legs in the free weights room at the Y and not at my house.

Squats 2 minute rest between sets
warm up sets
1 x 12 @ 110
1 x 10 @ 110
1 x 6 @ 146
1 x 3 @ 180
1 x 1 @ 205
working sets
1 x 8 @ 225 not enough so
1 x 8 @ 235
1 x 8 @ 235
Numbers are starting to go up...felt really good on these

Front squats 75 second between sets
3 x 8 @ 120
these still hurt like hell on the shoulders but the bar is holding steady so I'm getting better at them

Leg Press 75 second between sets. Wasn't really sure where to start with these so
1 x 10 @ 90
1 x 10 @ 180
1 x 10 @ 270
1 x 10 @ 360
1 x 10 @ 450
Felt really good at this point :D

seated calf raise 75 second between sets
3 x 15 @ 90
Never done these before. Each set I got a cramp in my calf.

I had planned to stop after this but....I'm feeling good so....

Lying leg curl 75 second between sets
3 x 10 @ 110

still not ready to go home so I finished up with a 20 minute walk at 3.2 mph on the tread mill :)

and then I had to walk up the steps from the weight room :eek: ...uh oh..... :D

Great workout for me today. lot's of energy and felt as though I could go for ever.

BigBT

07-12-2007, 05:32 PM

drakus

07-12-2007, 06:03 PM

anothers great workout dude......keep up the hard work......

IronIc

07-12-2007, 07:00 PM

Wooohooo! Great job on the squats Kevin. My legs are burning just reading that! :eek: :D

Have a nice evening :)

2bbig

07-12-2007, 07:04 PM

Great work on the legs.

orca

07-13-2007, 04:55 AM

Awesome job today on the legs, Orc. Be thankful you had to walk up the stairs instead of down. I chose the five-year-old-butt-slide down the stairs when I've worked that hard. Good weight all around today.

Dude...I'm hurting today! I'm looking for a wheelchair!

anothers great workout dude......keep up the hard work......

Thanks Andy. Just trying to keep it going.

Wooohooo! Great job on the squats Kevin. My legs are burning just reading that! :eek: :D

Have a nice evening :)

Thanks Penney. Have a great Friday!

Great work on the legs.

Thanks for the props 2bbig and thanks for stopping by.