Today Starts a New Day - Training

[Just_Me_P]

I decided to do a late night session for once and went at around 11:30 pm and didn't leave until 1:30 am it was cool hardley nobody in there but there was some suprisingly cute chicks up in there so it made it worth it!

(Thursday) Legs:
10 min warm - up on Treadmill

-Leg Extensions 3 Sets/10 Reps/100lbs
-Seated Calf Raise 3 Sets/15 Reps/100lbs
-Standing Leg-Curl 3 Sets/10 Reps/50lbs
-Good Morning 3 Sets/10 Reps/55lbs
-Barbell Squats 3 Sets/10 Reps/65lbs

30 Hour between Bike and Elliptical

[brucebanner]

wow .. if only there was a slow moment at my gym and they didn't have a girls only section.. *sigh

[Just_Me_P]

(Monday) Leg Day:
5 min warm up on treadmill

-Dead lift 3 Sets/10 Reps/100lbs
-Leg Press 3 Sets/10 Reps/350lbs
-Smith Machine Standing Calf Raise 3 Sets/15 Reps/120lbs
-Smith Machine or Barbell Lunge 3 Sets/10 Reps/65lbs
-Romanian Dead lift 3 sets/10Reps/65lbs

Didn't really have time to do my cardio my moms wanted to go home early so I did my wam up and got right into it! Just found out that the rec center up the street has a gym there so I'm going to start doing my extra cardio sessions there get this fat off! I'm kind of mad about my results this week but it's my own fault so this week I'm getting back at it as far as my diet is concerned! Just wait!

[Just_Me_P]

Here's what I did today 2/21/08:

(Tuesday) Arms and Lats:
10 min warm up on treadmill

-Barbell Curl 3 Sets/10 Reps/65lbs
-Rope Cable Hammer Curl 3 Sets/10 Reps/50lbs
-Lying Triceps Extensions 3 Sets/10 Reps/55lbs
-Cable Press Downs 3 Sets/10 Reps/50lbs
-Single Arm Cross Curl 3 Sets/10 Reps/40lbs

30 minutes on Stationary Bike - Slow Cardio

Well did my first session of slow cardio today to see what it was all about and it was suprisingly hard to keep my heart rate inbetween 140-150 bpm but I did it! It was cool but now I want to try HIIT see how that works and this week put my focus more on cardio.

[brucebanner]

how's the diet goin P?

[Just_Me_P]

Finally got a chest workout in and it was good felt like I got a good pump at the time! Did a quick warm up also:

(Friday) Chest and Lats:
5 min warm - up on Bike

-Barbell Bench Press 4 Sets/10 Reps/75lbs
-Cable Pull Over 4 Sets/15 Reps/50lbs
-Barbell Incline Bench Press 4 Sets/10 Reps/75lbs
-Cable Crossover 4 Sets/15 Reps/50lbs
-Decline Bench Press 4 Sets/10 Reps/60lbs

I won't be doing normal workouts till monday I'm going to be doing a little experment this weekend I'm going to be doing HIIT program over the weekend along with 2 no carb days get rid of this excess wieght I'm carrying to get back to square one then monday it's on! I'll let ya'll know what's on then!

[brucebanner]

hey dude! thanks for the tunes! hope you're sore! haa haa

[Just_Me_P]

Okay I'm on my 12 week grind got my goals and motivations and now I'm ready to do this right no half steping on my diet no more! I murdered my legs today and one thing I've noticed is that my inner thigh mesurment hasn't went down too much so I'm going to kill my legs now! I got a good ass workout today my legs were very jelly like as I walked out here's what I did:

10 Minute Warm Up Before Strength Training

(Monday) Leg Day:
-Dead lift 4 Sets/10 Reps/100lbs
-Smith Machine Standing Calf Raise 4 Sets/15 Reps/120lbs
-Stiff Legged Dead lift 4 sets/10Reps/75lbs
-Leg Press 3 Sets/10 Reps/450lbs
-Standing Leg Curl 3 Sets/15 Reps/70lbs

Oh and I finally got that creatine weight off me man it took 2 weeks never messing with that again till I get down to desired body weight!

[brucebanner]

Yea that crea is nasty sh*(t when it comes to holding onto water weight that's for sure!

[liftingbuddy1]

Good job with the workouts man. Your effort and dedication will translate into great results soon enough. Keep up the hard work and keep that diet clean!

Mike

[Just_Me_P]

Ok arm day was cool but not my usual cool cause I uderestimated my own strength....See I usually preacher curl and tricep extend 55lbs but I droped it down to 45lbs so I can add an extra set but guess what? I could have did more lol thank god I was smart enough to increase the weight on the cable exercises but OMG I changed one of them over to the cable rope overhead tricep extension and wow I really felt a difference in that one! I finally got that coveted tricep pump!

(Tuesday) Arms and Lats:
-Preacher Curl 4 Sets/10 Reps/45lbs
-Rope Cable Hammer Curl 3 Sets/10 Reps/60lbs
-Incline Triceps Extensions 4 Sets/10 Reps/45lbs
-Cable Rope Overhead Triceps Extensions 3 Sets/10 Reps/50lbs
-Single Arm Cross Curl 3 Sets/10 Reps/40lbs

I forgot to do the exercises below cause of the simple fact I ran out of time by the time I realized it was time to go my ride was calling me but I finally got my cardio on today 30 minutes! Chea that's what's up! Overall I'd rate this workout a 7.5 out of 10 could have gotten a little bit more out of myself but that's okay I'll kill it next week! Till next time holla!

(Tuesday) Con?t:
-Lying T-Bar Row 3 Sets/10 Reps/65lbs
-Full Range of Motion Lat Pull Down 3 Sets/10 Reps/50lbs

[Just_Me_P]

Had too much to do yesterday so I'm going to have to put yesterdays workout off until saturday ahhhh well!!! Today is leg day #2 I'm going to kill it today!

[Just_Me_P]

Leg day #2 was killer uggghhhhh! I was drained after I got out of the gym boy!! I almost died while I was trying to do my 30 minutes of cardio but as I got to the 10 minute mark it got easier but still whooo! It felt good though!

(Thursday) Legs #2:
-Barbell Squats 4 Sets/10 Reps/85lbs
-Seated Calf Raise 4 Sets/15 Reps/105lbs
-Good Morning 4 Sets/10 Reps/65lbs
-Lying Leg-Curl 4 Sets/10 Reps/70lbs
-Leg Extensions 3 Sets/10 Reps/100lbs


Stationary Bike Cardio for 30 minutes

[Just_Me_P]

Ok here's my leap days workout: 02/29/08

(Friday) Chest and Lats:
-Barbell Bench Press 4 Sets/10 Reps/75lbs
-Bench Cable Flies 3 Sets/10 Reps/40lbs
-Barbell Incline Bench Press 4 Sets/10 Reps/75lbs
-Cable Crossover 3 Sets/10 Reps/60lbs
-Decline Bench Press 4 Sets/10 Reps/65lbs

Overall it was a good workout but I do need to increase the amount of weight one more time on all of the benches and the cable flies whoaaa I need to decrease those down to about 20lbs but other then that great workout!

[Just_Me_P]

Made up for missing Wednesdays workout on Saturday 02/01/08:

(Wednesday) Shoulders:
-Push Press 4 Sets/15 Reps/65lbs
-Cable Single Arm Side Raise 3 Sets/15 Reps/50lbs
-Barbell Shrug 4 Sets/15 Reps/65lbs
-Cable Reverse Fly 3 Sets/10 Reps/40lbs
-Upright Row 4 Sets/10 Reps/75lbs

I'm going to have to take out the cable reverse fly because of the simple fact that the cables we have at our gym have thos stupid ass knobs on the top of the so when I reverse cross the cables the knobs almost hit my hands and it pisses me off! Espically when you are on the last two reps which are hard enough and your form starts getting a little sloppy and boom you hit your damn hand! Sucks balls! So I'm going to have a lat exercise in place of that one probobly the T-Bar row!

[liftingbuddy1]

Where you at man!??!

Mike