3.14.12 Wednesday
Weight: 166.4
Macros: 69.7 449.9 189.7
Workout: Upper Power
1) Bench Press
170lbs x 5, 165lbs x 5, 165lbs x 5
2) Barbell Row (from the floor)
150lbs x 5, 145lbs x 6, 6
3) Rack Chins
BW +20lbs x 6, 6, 5
4) OHP
105lbs x 5, 4, 100lbs x 4
5) Close Grip Bench Press
140lbs x 7, 6, 6
6) Chins
BW +20lbs x 6, 6
BW +15lbs x 5
Stair Stepper/Level:12/Time: 10 min./Calories: 115
Workout Video
|
-
03-15-2012, 04:02 PM #121
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
Myprotein's Official Bodybuilding.com Representative
Europe's #1 Online Sports Nutrition Brand
US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
-
03-15-2012, 04:05 PM #122
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
Thursday 3.15.2012
Weight: 165.4
Macros: 69.8 449.4 189.3
Workout - Lower Power
1) Deadlift
260lbs x 4, 3, 255lbs x 4
2) Front Squat
170lbs x 6, 6, 165lbs x 6
3) Smith Machine Standing Calf Raises
185lbs x 6, 6, 6
4) Kneeling Calf Raises
67.5lbs x 12, 12
62.5 x 12
*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113
Workout Video
Myprotein's Official Bodybuilding.com Representative
Europe's #1 Online Sports Nutrition Brand
US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
-
03-16-2012, 07:15 PM #123
-
03-16-2012, 07:38 PM #124
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
-
-
03-17-2012, 05:10 PM #125
-
03-17-2012, 06:35 PM #126
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
-
03-17-2012, 06:55 PM #127
-
03-17-2012, 07:23 PM #128
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
3.17.12 Saturday Week 14
Weight: 166
Macros: 69.8 450 189.6
Workout - Upper Hypertrophy
1) Flat DB Press
52.5lbs x 12, 12, 10
2) Incline Chest Flys
40lbs x 10, 35lbs x 12, 10
3) 1-arm BB Row (Meadow Row)
45lbs x 12, 40lbs x 12, 12
4) Arnold Press (Standing)
35lbs x 10, 30lbs x 10, 25lbs x 10
5) Overhead Extension
45lbs x 9, 35lbs x 12, 12
6) Hammer Curls
25lbs x 10, 20lbs x 11, 11
Workout Video
Myprotein's Official Bodybuilding.com Representative
Europe's #1 Online Sports Nutrition Brand
US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
-
-
03-18-2012, 01:34 AM #129
- Join Date: Oct 2008
- Location: Edmonds, Washington, United States
- Age: 34
- Posts: 264
- Rep Power: 196
Do those pauses on your hammer curls help out? Never seen anyone do that before, but I can imagine it can get your bi's burning after a few sets.
The gym seemed a bit loud/busy...hate that ish, nothing like an empty gym to yourselfMy Training Log w/ Team 3DMJ: http://forum.bodybuilding.com/showthread.php?t=141544281
-
03-18-2012, 05:38 AM #130
Really great front squats! Glad you did OH tri ext, because I was doing them, and now do skull crushers, but always paranoid I should be trying to keep my elbows closer to my head, but I look like you, so SAFE! Was hoping you'd video the kneeling calves, i have no idea what that is!
And I feel awesome. Because we arnold press the same weight. Damn sure wish I had some testosterone haha.Log: http://forum.bodybuilding.com/showthread.php?t=139497073
-
03-18-2012, 12:06 PM #131
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
Haha my bad. I meant to type in kneeling cable crunches. I don't think there is such a thing as kneeling calf raises lol.
I know that I should keep my elbow tucked, but my left rotator cuff is weaksauce. I don't think it really matters that much as long as you feel like your triceps get worked. My triceps are definitely sore today .
I feel like all my lifts are low for my body weight at the moment. It got me thinking about if I have low test or something haha. I might get some bloodwork done when I have time .Myprotein's Official Bodybuilding.com Representative
Europe's #1 Online Sports Nutrition Brand
US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
-
03-18-2012, 01:09 PM #132
-
-
03-18-2012, 07:13 PM #133
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
Hmmm. I think I've been semi-serious since I was 18, but started when I was 17. I think I started to really train with a set plan & tracking macros around the age of twenty. So serious training is about 2 years and lifting for about 5 years. Guess I haven't been training that long LOL.
Myprotein's Official Bodybuilding.com Representative
Europe's #1 Online Sports Nutrition Brand
US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
-
03-18-2012, 07:21 PM #134
Wow... found my old training log when Scivation offered free dieting services. It's funny to look back on it and remember those times I was worrying about eating every 3 hours and using pouring money into every scivation product that was out. Oh how those times were miserable...
For the Lulz: http://forum.bodybuilding.com/showth...ghlight=aznb0y
-
03-18-2012, 07:23 PM #135
-
03-18-2012, 07:53 PM #136
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
3.18.12 Sunday Week 14
Weight: 166.8 w..t..f Body y u hate me?
Macros: 70 449.6 189.5
Workout Lower Hypertrophy
1) Squat
145lbs x 12, 12, 12
2) RDL
150lbs x 12
140lbs x 10
145lbs x 12
3) Leg Extension
105lbs x 12
95lbs x 12
90lbs x 12
4) Smith Machine Donkey Calf Raises
110lbs x 12
105lbs x 12, 12
5) Kneeling Cable Crunches
67.5lbs x 12
65lbs x 12, 12
*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113
Workout Video
Myprotein's Official Bodybuilding.com Representative
Europe's #1 Online Sports Nutrition Brand
US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
-
-
03-18-2012, 08:06 PM #137
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
Week 13 Weight Recap
5-Mar M - 165.6
6-Mar T - 164.4
7-Mar W - 163.6
8-Mar Th - 164.2
9-Mar F - 164
10-Mar S - 165.2
11-Mar Su - 164
Week 14 Weight Recap
12-Mar M - 167.8
13-Mar T - 165.8
14-Mar W - 166.4
15-Mar Th - 165.4
16-Mar F - 167
17-Mar S - 166
18-Mar Su - 166.8
Such a huge difference difference in weight even though my macros haven't changed at all.
Myprotein's Official Bodybuilding.com Representative
Europe's #1 Online Sports Nutrition Brand
US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
-
03-18-2012, 10:43 PM #138
-
03-19-2012, 05:44 PM #139
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
-
03-19-2012, 08:56 PM #140
-
-
03-20-2012, 06:55 AM #141
-
03-22-2012, 09:48 AM #142
-
03-22-2012, 09:51 AM #143
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
3.21.12 Wednesday
Weight: 167.8 oh lawd..
Macros: 69.8 399.8 189.8
Workout: Upper Power
1) Bench Press
175lbs x 5, 170lbs x 4, 165lbs x 5
2) Barbell Row (from the floor)
150lbs x 6, 6, 145lbs x 6
3) Rack Chins
BW +25lbs x 6, 6, 5
4) OHP
105lbs x 5, 5, 100lbs x 5
5) Close Grip Bench Press
145lbs x 6, 6, 5
6) Chins
BW +25lbs x 6
BW + 20lbs x 5
BW +15lbs x 4
Stair Stepper/Level:12/Time: 10 min./Calories: 115
Workout Video
Myprotein's Official Bodybuilding.com Representative
Europe's #1 Online Sports Nutrition Brand
US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
-
03-22-2012, 02:49 PM #144
-
-
03-22-2012, 07:07 PM #145
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
Thursday 3.22.12
Weight: 165.8
Macros: 69.8 399.8 189.8
Workout - Lower Power
1) Deadlift
265lbs x 4
260lbs x 5
255lbs x 4
2) Front Squat
175lbs x 6, 5
170lbs x 6
3) Smith Machine Standing Calf Raises
190lbs x 6, 6, 6
4) Kneeling Cable Crunches
67.5lbs x 12
70lbs x 12
65 x 12
*Cardio: Bike/Resistance:12/Calories 51/Time: 5 min before workout
Stair Stepper *Occluded Legs/Resistance 10/Time: 10 min after workout/Calories: 113
Workout Video
I felt that my form was pretty lousy with the deadlifts :/.Myprotein's Official Bodybuilding.com Representative
Europe's #1 Online Sports Nutrition Brand
US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
-
03-22-2012, 09:23 PM #146
-
03-23-2012, 06:54 AM #147
-
03-24-2012, 08:53 AM #148
-
-
03-24-2012, 09:02 AM #149
-
03-24-2012, 09:51 AM #150
- Join Date: Nov 2011
- Location: Pennsylvania, United States
- Age: 34
- Posts: 1,049
- Rep Power: 1494
3.17.12 Saturday Week 15
Weight: 166
Macros: Working on it
Workout - Upper Hypertrophy
1) Flat DB Press
55lbs x 12, 12
52.5lbs x 10
2) Incline Chest Flys
40lbs x 10, 8
35lbs x 10
3) 1-arm BB Row (Meadow Row)
50lbs x 12,
45lbs x 12
40lbs x 12
4) Arnold Press (Standing)
35lbs x 10,
30lbs x 12,
25lbs x 12
5) Overhead Extension
45lbs x 9
40lbs x 10, 9
6) Hammer Curls
25lbs x 11,
20lbs x 12, 11
Workout Video
Myprotein's Official Bodybuilding.com Representative
Europe's #1 Online Sports Nutrition Brand
US Site: us.myprotein.com
Rest of the world: myprotein.com
Fuel Your Ambition!
Bookmarks