You can find one at Walmart? Wow, you never know what you can find there. I've stopped in to by some milk and come out with a cart full of stuff.
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03-11-2011, 09:58 AM #31
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03-11-2011, 10:53 AM #32
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03-11-2011, 12:33 PM #33
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03-11-2011, 08:21 PM #34
- Join Date: Feb 2010
- Location: Mc Kinney, Texas, United States
- Age: 69
- Posts: 1,093
- Rep Power: 572
Hey, I also want to say thanks for the numbers. You certainly had very high volume on those biceps. I'm jealous that I can't hit my biceps as hard.
Rick (dynoweb)
Keg to Six Pack http://forum.bodybuilding.com/showthread.php?t=124881471
OBF-2011 thread http://forum.bodybuilding.com/showthread.php?t=135878941 - not active
You have to carry the cross to wear the crown.
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03-12-2011, 10:04 AM #35
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03-12-2011, 10:09 AM #36
A massive back with a nice “v” taper
Hey, a man can dream can’t he?!?! There will come a time that it will no longer be a dream, I am paying my dues now so that I can bask in the glory of my accomplishments later…
Bodyweight pull-ups (warm-ups)
6 sets to failure
Bent over BB rows
5 x 10 @ 135lbs
One arm DB rows
5 x 10 @ 65lbs per arm with straps
Seated machine rows
6 x 10 @ 150lbs
Reverse BB rows
5 x 10 @ 135lbs
Dead lift
6 x 15 @ 195lbs
I know that I sound crazy, but I could feel my back growing with each rep. When I couldn’t make it to my target rep, I would rest for a bit and get back to it until all targets were hit. I had again pushed myself to the limits and it fills me with joy. Now lets talk about the days nutrition...
Meal 1
8oz soy milk
1 serving of whey isolate
Meal 2
8oz orange juice
1 cup steel cut oats
4 whole eggs
½ cup each diced tomatoes, green peppers and onions
Meal 3
1 cup cottage cheese
1 apple
8oz spring water
Meal 4
1 cup brown rice
1 cup peas & corn
6oz baked chicken breast
8oz spring water
Meal 5
8oz soy milk
1 serving whey isolate
Meal 6
4oz grilled salmon
1 baked potato
1 cup steamed green beans
8oz spring water
Meal 7
8oz soy milk
1 serving casein protein
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03-12-2011, 11:22 AM #37
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03-12-2011, 01:01 PM #38
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03-12-2011, 01:12 PM #39
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03-12-2011, 04:24 PM #40
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03-12-2011, 05:11 PM #41
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03-12-2011, 09:49 PM #42
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03-13-2011, 05:27 PM #43
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03-13-2011, 05:46 PM #44
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03-14-2011, 09:18 AM #45
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03-14-2011, 05:22 PM #46
Shoulders, Traps & Abs
While watching the Orlando Magic (not a normal pass time unless they are playing the Celtics) I really got the chance to get a close-up view of Dwight Howard's shoulders. They are nicely capped, MASSIVE and definite attention grabbers! Do I want to have Superman's shoulders? NO...I want to take it a step beyond that...
Warm-ups
10 minutes on the heavy bag
10 minutes of shadow boxing
TRAPS
DB shrugs
5 x 12
Behind the back BB shrugs
5 x 12
SHOULDERS
Machine military press
6 x 10
DB Arnold press
5 x 10
DB lateral raise
5 x 10
DB front raise
5 x 10
ABS
Crunches
5 x 20
Reverse crunches
5 x 20
Ab wheel
4 x 10
"V" ups
4 x 8
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03-14-2011, 05:27 PM #47
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03-14-2011, 07:02 PM #48
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03-15-2011, 01:14 AM #49
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03-15-2011, 01:32 AM #50
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03-15-2011, 07:51 AM #51
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03-15-2011, 07:53 AM #52
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03-15-2011, 08:14 AM #53
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03-16-2011, 05:37 PM #54
Leg Day!!!
Taking the advice of a comrade I tried out the front box squats. I have done "regular" squats before, but add in a box/bench and its a whole new ball game! As I began, I looked totally ridiculous...until I got the form down. Once this was accomplished, it was OFF TO THE RACES!!!!
Body squats (warm-ups)
3 x 100
BB front box squats
2 x 10 @ 115lbs
3 x 10 @ 135lbs
BB squats
5 x 10 @ 225lbs
Leg curls
4 x 10 @ 120lbs
Leg extensions
4 x 10 @ 120lbs
Kettle bell squats
5 x 10 with (2) 25lb kettle bells
Leg press
1 x failure @ 350lbs
Donkey calf raises (bodyweight)
3 x 12
Seated calf raises
3 x 12 @ 100lbs
Standing calf raises
10 x 10 @ 225lbs
A leg blowout indeed!! Step up to the plate comrades, lets go set for set!?!?
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03-16-2011, 07:46 PM #55
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03-16-2011, 08:46 PM #56
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03-16-2011, 08:56 PM #57
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03-16-2011, 08:57 PM #58
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03-17-2011, 07:33 AM #59
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03-18-2011, 07:31 AM #60
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