Work out Journal

[qstick99]

even though it was light weight it was a great session

Thanks E, legs feel great from the higher reps

[Swuuu]

Thanks E, legs feel great from the higher reps

Burnsssssss!!!

[qstick99]

Burnsssssss!!!

Yes! But may hit legs a little more tonight before cardio

[Swuuu]

Yes! But may hit legs a little more tonight before cardio

It's all about zzzeeee pump! And uummm u know what else lol

[qstick99]

What's up everyone, got in a 2nd session for the day. Kids wanted to hit the Y for some swimming so I got some work in as well.

20 Minutes at various levels of Stair Step Machine

BB Squats:
10x45
5x135
5x185
5x205
5x205
5x205
5x215

Hit the Elliptical machine at various speeds and resistance for 15 minutes

Supps Today:
PWO: iSatori PWR
Intra: CL Purple Wraath w/ Prima Force BA and TSN Micronized Creatine

MP Armor V
Allmax Omega
TSN Natural T
TSN Green Coffee Bean Extract
Ergo ErgoBolic
TSN BCAA Hyperblend Caps

Evening Supps:
Intra: Formutech Perform
Ergo ErgoBolic
TSN L-Carnitine W/ Rasp Ketones

Nutrition:
Cals: 2080
Cals Burnt: 1468
Net: 594
Fat: 70g
Carbs: 189g
Protein: 185g

Will probably kick down a 2 scoop shake in 4-8oz of 2% milk which will kick up cals and protein as well. I have been pretty busy and not logging my nutritional info here but it has been pretty good overall lately. Eating has been pretty clean and working in more fruit and veggies.

After talking with the wife some last night and trying to figure out a routine that she was interested in we decided to do one that would work for both of us, hopefully. Went with Kris Gethin's 12 week trainer which is what my morning leg workout was based off. I've looked at the program before and do like that for a 12 week program he does mix up splits and exercises. I will not be following the complete program to a T, he pushes no dairy and fruit, I understand why but I will probably continue to enjoy my Greek Yogurt, cottage cheese and some fruits. I am pretty excited to see what kind of results I can push out in 12 weeks if I stick to a pretty clean diet, weights and fair amount of cardio. I notice that not all his cardio is what I had in mind. When I saw that he calls for 30 minutes cardio prior to workout and 30 minutes after I was concerned with time, but then noticed he uses a 30 minute session as a walk home from the gym and things like that so while I will try to keep with certain cardio sessions in the gym, some days will probably consist of 30-45 minute walks during lunch breaks at work etc. I'm sure there are times I'll hit a morning session then possibly throw in some extra work in the evening, just the way I am. Feel good as I have been progressing in the last few weeks, weight is dropping down at a good pace right now, not too fast so I'll keep diet in the range I've been in, no crazy changes there. So that is kind of where I am at this point, appreciate the support here and hopefully I'll hold strong and see some nice changes in the next 12 weeks, it has been some time since I really hammered through a time frame like this to make some good changes, kind of seen weight going up and down lately so I do need to get back on track.

I had a good size green salad w/ Dinner and some other veggies at lunch time that are not included in these numbers

[gallagnm]

nice job with the squats man, very excited to see how you like the new program. I followed it before (not to a T) and for the most part I liked my results. Keep pushing hard man

[Swuuu]

What's up everyone, got in a 2nd session for the day. Kids wanted to hit the Y for some swimming so I got some work in as well.

20 Minutes at various levels of Stair Step Machine

BB Squats:
10x45
5x135
5x185
5x205
5x205
5x205
5x215

Hit the Elliptical machine at various speeds and resistance for 15 minutes

Supps Today:
PWO: iSatori PWR
Intra: CL Purple Wraath w/ Prima Force BA and TSN Micronized Creatine

MP Armor V
Allmax Omega
TSN Natural T
TSN Green Coffee Bean Extract
Ergo ErgoBolic
TSN BCAA Hyperblend Caps

Evening Supps:
Intra: Formutech Perform
Ergo ErgoBolic
TSN L-Carnitine W/ Rasp Ketones

Nutrition:
Cals: 2080
Cals Burnt: 1468
Net: 594
Fat: 70g
Carbs: 189g
Protein: 185g

Will probably kick down a 2 scoop shake in 4-8oz of 2% milk which will kick up cals and protein as well. I have been pretty busy and not logging my nutritional info here but it has been pretty good overall lately. Eating has been pretty clean and working in more fruit and veggies.

After talking with the wife some last night and trying to figure out a routine that she was interested in we decided to do one that would work for both of us, hopefully. Went with Kris Gethin's 12 week trainer which is what my morning leg workout was based off. I've looked at the program before and do like that for a 12 week program he does mix up splits and exercises. I will not be following the complete program to a T, he pushes no dairy and fruit, I understand why but I will probably continue to enjoy my Greek Yogurt, cottage cheese and some fruits. I am pretty excited to see what kind of results I can push out in 12 weeks if I stick to a pretty clean diet, weights and fair amount of cardio. I notice that not all his cardio is what I had in mind. When I saw that he calls for 30 minutes cardio prior to workout and 30 minutes after I was concerned with time, but then noticed he uses a 30 minute session as a walk home from the gym and things like that so while I will try to keep with certain cardio sessions in the gym, some days will probably consist of 30-45 minute walks during lunch breaks at work etc. I'm sure there are times I'll hit a morning session then possibly throw in some extra work in the evening, just the way I am. Feel good as I have been progressing in the last few weeks, weight is dropping down at a good pace right now, not too fast so I'll keep diet in the range I've been in, no crazy changes there. So that is kind of where I am at this point, appreciate the support here and hopefully I'll hold strong and see some nice changes in the next 12 weeks, it has been some time since I really hammered through a time frame like this to make some good changes, kind of seen weight going up and down lately so I do need to get back on track.

I had a good size green salad w/ Dinner and some other veggies at lunch time that are not included in these numbers

Good luck to you both with it! He definitely seems to know his stuff!

[vick78]

Great job yesterday and I'm looking forward to starting this new routine although you will be a week ahead of me

[qstick99]

What's up, got in a nice evening workout and day 2 of Gethin's 12 week program. Felt good even though I hit chest on Monday, didn't feel too sore so figured I'd go for it. Had not done Flat DB press in a long time and first time doing Straight Arm DB Pull overs.

Supps:
Morning
Armor V Multi
Allmax Omega
TSN BCAA Hyperblend Caps
TSN Green Coffee Extract
ErgoBolic

PWO: iSatori PWR
Intra: iForce Compete w/ Prima Force Beta Alanine and TSN Micronized Creatine
Post: 1 Scoop TSN Whey w/ 1 Scoop Protogen

Evening:
TSN BCAA Hyperblend Caps
Allmax Omega
ErgoBolic

Flat DB Press:
10x30x2 WU sets
11x55
10x60
10x70
9x70

Incline DB Flys:
10x20x2 WU Sets
16x30
12x35
11x40

Straight Arm DB Pull Overs:
10x30
10x40
10x40

Rope Spreads:
15x60
12x70
13x80

Skull Crushers:
10x40x2 WU Sets
10x55
10x55
10x55

DB Tricep Extensions:
10x40
8x40
10x40

Finished with 20 Minutes on the treadmill, incline at 15 and a bit lower speed than normal as my legs are still feeling very sore from yesterday's double.

Nutrition
Cals: 2435
Burnt: 959
Net: 1476
Fat: 77g
Carbs: 188g
Protein: 252g
Weight: 282

Things going pretty good overall lately, gotta keep it up now!

[Swuuu]

What's up, got in a nice evening workout and day 2 of Gethin's 12 week program. Felt good even though I hit chest on Monday, didn't feel too sore so figured I'd go for it. Had not done Flat DB press in a long time and first time doing Straight Arm DB Pull overs.

Supps:
Morning
Armor V Multi
Allmax Omega
TSN BCAA Hyperblend Caps
TSN Green Coffee Extract
ErgoBolic

PWO: iSatori PWR
Intra: iForce Compete w/ Prima Force Beta Alanine and TSN Micronized Creatine
Post: 1 Scoop TSN Whey w/ 1 Scoop Protogen

Evening:
TSN BCAA Hyperblend Caps
Allmax Omega
ErgoBolic

Flat DB Press:
10x30x2 WU sets
11x55
10x60
10x70
9x70

Incline DB Flys:
10x20x2 WU Sets
16x30
12x35
11x40

Straight Arm DB Pull Overs:
10x30
10x40
10x40

Rope Spreads:
15x60
12x70
13x80

Skull Crushers:
10x40x2 WU Sets
10x55
10x55
10x55

DB Tricep Extensions:
10x40
8x40
10x40

Finished with 20 Minutes on the treadmill, incline at 15 and a bit lower speed than normal as my legs are still feeling very sore from yesterday's double.

Nutrition
Cals: 2435
Burnt: 959
Net: 1476
Fat: 77g
Carbs: 188g
Protein: 252g
Weight: 282

Things going pretty good overall lately, gotta keep it up now!

yeaaaa buddy!! keep it up!! first time doing those pullovers??? how did it feel?

[qstick99]

yeaaaa buddy!! keep it up!! first time doing those pullovers??? how did it feel?

Felt more in the lats than the chest but between those three exercises chest felt great and had a good pump going

[Swuuu]

Felt more in the lats than the chest but between those three exercises chest felt great and had a good pump going

not saying this is how it should be done or that it goes for everyone but try to bend your elbow a little bit more and also bring it more towards your chest and that should pump your chest up more!

[Sean26607]

Felt more in the lats than the chest but between those three exercises chest felt great and had a good pump going

They are a great movement to stretch out the lats...stretchers also work well

[Raigs]

Strong DB pressing

[The Big Sleep]

Strong DB pressing

Agreed, nice work Paul with the 70s

[Opeth09]

Strong workout Q. Post some progress pics sometime. Curious to how much leaner you've gotten

[qstick99]

not saying this is how it should be done or that it goes for everyone but try to bend your elbow a little bit more and also bring it more towards your chest and that should pump your chest up more!

I did try a few sets with different arm angles etc, felt good, just more in the lats than chest but if I'm following the program I'll hit them on chest day.

They are a great movement to stretch out the lats...stretchers also work well

Yeah, I have seen folks doing them and see in reading some of my friends journals here they do them but mostly on back day, not chest.

Strong DB pressing

Agreed, nice work Paul with the 70s

Strong workout Q. Post some progress pics sometime. Curious to how much leaner you've gotten

Thanks guys, DB pressing felt good, with HRT training all chest work was done on benches so going back to DB's (which I prefer) felt great!

Pics, I had some from the other day on my phone and iPod, phone got cracked screen and being replaced now, iPod, daughter did some stuff and it had to be reset, I'll get some pics. As funny as it sounds, weight has been up and down within the 277-285 range for some time, I know what I need to do on the nutrition side but just have not been able to be as consistent as I need to be but folks keep commenting on how much more weight I've lost, they don't believe me when I tell them I have gained some!

[Swuuu]

I did try a few sets with different arm angles etc, felt good, just more in the lats than chest but if I'm following the program I'll hit them on chest day.



Yeah, I have seen folks doing them and see in reading some of my friends journals here they do them but mostly on back day, not chest.







Thanks guys, DB pressing felt good, with HRT training all chest work was done on benches so going back to DB's (which I prefer) felt great!

Pics, I had some from the other day on my phone and iPod, phone got cracked screen and being replaced now, iPod, daughter did some stuff and it had to be reset, I'll get some pics. As funny as it sounds, weight has been up and down within the 277-285 range for some time, I know what I need to do on the nutrition side but just have not been able to be as consistent as I need to be but folks keep commenting on how much more weight I've lost, they don't believe me when I tell them I have gained some!

keep trying I guess. That is what most people say works for them in order to transfer the weight to the chest or back. But, I am sure you read that too so not sure why I mentioned it haha. Just trying to help.

[qstick99]

keep trying I guess. That is what most people say works for them in order to transfer the weight to the chest or back. But, I am sure you read that too so not sure why I mentioned it haha. Just trying to help.

No worries bro, always good to throw things out in here cause something can get missed or sometimes the multiple times of hearing something makes it click if you know what I mean. I like the exercise and will keep playing with it.

[Swuuu]

No worries bro, always good to throw things out in here cause something can get missed or sometimes the multiple times of hearing something makes it click if you know what I mean. I like the exercise and will keep playing with it.

ok cool! Yea thats what I usually do, but I think luckily for me it seems like my mind to muscle connection is pretty good because I always find out how to do certain exercises to hit the area I want to be worked. Lately my favorite chest exercise is weighted pushups. I think those can be more difficult than benching.

[qstick99]

Some of these are great!

[Swuuu]

Some of these are great!

I agreeee!!!

[qstick99]

The one at 2:06 is pretty good

[Swuuu]

The one at 2:06 is pretty good

they can all come home with me and have some chinese take out lol jk jk

[qstick99]

What's up, quick update on morning session:

Leg Press:
10x2 45's
10x4 45's
23x8 45's
18x10 45's
12x12 45's
13x12 45's

Hack Squats:
Two Warm up sets (not sure about weight, just a few small plates)
15x110
15x110
15x110

Seated Leg Curls:
10x55
10x70
20x130
16x145
13x160

Seated Leg Extensions:
10x55
10x70
22x130
17x145
16x160

Lying Leg Curls:
22x130
17x140
12x150

[qstick99]

Got in another nice early session, wasn't wanting to get up this morning but pulled through:

Flat DB Press:
10x45
10x50
15x70
8x75
9x75

Incline DB Flys:
10x20
10x20
17x35
13x40
12x40

Straight Arm DB Pull Overs:
10x30
15x45
15x50

Skull Crushers:
15x50
15x60
14x60
14x60

DB Tricep Ext:
16x35
15x50
10x55
11x55

Rope Spreads:
16x60
12x70
12x70
11x70

[qstick99]

Quick post here regarding my earlier session, will get a more detailed and updating post up later today, been a long night!

Wide Grip Lat Pull Downs:
10x55
10x70
12x115
13x115
8x130
8x130
7x130

Reverse Grip Lat Pull Downs:
10x55
10x70
14x115
16x115
9x130
9x130

Close Grip Lat Pull Downs:
10x55
10x70
11x115
8x115
7x130
7x130

Seated Cable Row Wide Bar:
10x70
15x100
10x115
8x115

Seated Cable Row V Handle:
11x115
11x115
12x115

Rear Peck Deck Machine:
10x50
8x60
10x50

Lat Pull Down:
5 alternating 1 arm at a time/5 Pulling down together/5 alternating one arm at a time/5 pulling down together with 45lb plate each side
5 alternating 1 arm at a time/5 Pulling down together/5 alternating one arm at a time w/ 90lbs each side
6x135lbs each side
11x90lbs each side
60x45lbs each side (high reps here)

OH Bent Over BB Rows:
10x65
11x85
8x95
8x95
7x95

Finished with 15 minutes on the stair master.

[Swuuu]

not bad at all Q for early azz sessions and late night ones too! Im sure everyday is a long one for you between your work and kids. All the power to you!

[qstick99]

not bad at all Q for early azz sessions and late night ones too! Im sure everyday is a long one for you between your work and kids. All the power to you!

Thanks Swuuu, today was pretty crazy, work, pick up some fresh pizza for dinner, baseball practice, start dinner, hit the gym, got home and family was here from out of town and just left, hoping to be up and hit the gym at 6 cause I need to catch up on yard work, clean cars and my daughters softball game at 5pm! Off to bed, thanks for the support here!

[Swuuu]

Thanks Swuuu, today was pretty crazy, work, pick up some fresh pizza for dinner, baseball practice, start dinner, hit the gym, got home and family was here from out of town and just left, hoping to be up and hit the gym at 6 cause I need to catch up on yard work, clean cars and my daughters softball game at 5pm! Off to bed, thanks for the support here!

that sure is a long day..WOW!! Nothing to be ashamed of if you cant do what you would like to do in the gym after an active day like that. Intensity is what really counts in the end! Im sure your family appreciates you being around and being so helpful with everything. Im more than happy to check things out here and in TSN! I am really enjoying my experience on BB.com. I wish I joined and knew about these forums sooner. I hope you get in a good session later, if not one day off from the gym isnt the worst thing that can happen.