Lack of emojis in this thread... kinda true actuallyOriginally Posted by koweanguy
Lack of emojis in this thread
But oooh, I spy Kris Gethin program!
Kris Gethin... that would be muscle boy Bow... I will need a few years to catch up with him!
Thanks for the visit.
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Results 751 to 780 of 832
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02-28-2017, 09:26 PM #751happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
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03-01-2017, 06:54 PM #752I'll be back!
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6966
You guys are still crushing it in this log. Just ordered some more Champion Performance Whey and Amino Shooter Core packets the other day.
RELENTLESS
"In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt
Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)
Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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03-01-2017, 07:40 PM #753happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
Thanks for the support!Originally Posted by mvd546
That Amino Shooter Core sure is delicious.
What is your favorite PWP flavor?
My top two are Chocolate Peanut Butter Cup and Chocolate Brownie.
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03-02-2017, 07:29 AM #754a.k.a. King James
- Join Date: Mar 2014
- Location: Gonzales, Louisiana, United States
- Posts: 2,533
- Rep Power: 7512
Those packets are super convenient.Originally Posted by mvd546
Available to Rep!
^^^^^^^^^^^^^^^^^^^^
"What then shall we say to these things? If God is for us, who can be against us?" - Romans 8:31
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03-02-2017, 08:12 AM #755a.k.a. King James
- Join Date: Mar 2014
- Location: Gonzales, Louisiana, United States
- Posts: 2,533
- Rep Power: 7512
What did the doc say?Originally Posted by NoCarbsNoSugar
Available to Rep!
^^^^^^^^^^^^^^^^^^^^
"What then shall we say to these things? If God is for us, who can be against us?" - Romans 8:31
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03-02-2017, 08:44 AM #756happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
They sure are.Originally Posted by ajej4780
Very excited to share my last 8 packets on our ongoing mini-log promotion
No doc.Originally Posted by ajej4780
I was getting better every day.
As of today, I am 48% better.
I was going to see a doc if things would have gotten worse or even if they stayed the same.
I just had to rest a lot this week.
And rest I did.
Itching to exercise, but resisting the itch
Feeling much better.
Thanks for asking.
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03-02-2017, 12:16 PM #757Building 'Dem Bane Traps!
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
02/27/2017 - Monday Night
Cardio
Treadmill
Treadmill - Walking @ Incline: 30 minutes
Average FitBit Heart-Rate: 145 BPM
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02/28/2017 - Tuesday
Gethin's 8-Week Hardcore Daily Video Trainer
Lift #47
Back & Calves Day
Lat Pulldown 20,15,10,10,15,20
110x20
140x15
160x10
160x10
140x15
120x20
Seated Machine Pronated Row 20,15,10,10,15,20
70x20
100x15
110x10
120x10
100x15
70x20
Bent-Over Row 20,15,10,10,15,20
70x20
80x15
80x12
80x10
70x15
70x20
Behind-the-Neck Pulldown 20,15,10,10,15,20
80x20
100x15
120x10
120x10
90x15
70x20
Calf Press on Leg Press 20,15,10
120x25
150x15
180x10
Machine Standing Calf Raises 20,15,10
110x20
130x15
150x10
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03/01/2017 - Wednesday
Gethin's 8-Week Hardcore Daily Video Trainer
Lift #9
Chest & Shoulders Day
Chest Press Machine 3 x 20,15,10/10
170x20
200x15
200x17 / 150x12
Incline Dumbbell Press 3 x 20,10,10/10
40x20
50x15
50x15 / 35x12
Pec Deck Fly 3 x 20,15,10/10
80x20
110x20
130x13 / 90x13
Wide-Hands Pushup 3 x Failure
15
14
13
Barbell Front Raise & Shoulder Press Combo 3 x 10
30x10
40x10
40x10
Barbell One-Arm Side Raises 3 x 20 reps each arm
30x20
30x20
30x20
Chest-Supported Dumbbell Rear Delt Fly 3 x 20
(10 reps with palms face down, 10 reps palms toward each other)
15x20
20x20
15x22
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03/01/2017 - Wednesday Night
Cardio
Basketball
Pickup Basketball Games - 6 Games To Eleven By 'Ones': 92 minutes
Average FitBit Heart-Rate: 145 BPM
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03/02/2017 - Thursday
Gethin's 8-Week Hardcore Daily Video Trainer
Lift #10
Triceps & Biceps Day
Overhead EZ-Bar Triceps Extensions 3 x 15
60x15
60x15
60x15
Seated Rope Triceps Pushdown 3 x 10/10/10 (dropsets)
30x10 / 20x10 / 10x10
40x10 / 30x10 / 20x10
40x10 / 30x10 / 20x10
Bench Dips 3 x 10
10
10
10
EZ-Bar Spider Curls 10 to 12 x3
60x12
60x15
60x13
Standing Straight-Bar Cable Biceps Curl 10 to 12 x3
40x12
50x12
50x12
Low Cable Straight-Bar Curls 10 to 12 x4
(Performed in a squat position with elbows resting on inner thighs)
40x12
50x10
50x9
50x9
Incline Dumbbell Curls 10 Reps x3
25x12
30x10
30x10
Seated Dumbbell Biceps Curl 10 Reps x3
(Lean slightly forward while performing this exercise)
30x10
30x10
30x12
Push-Ups: 3 sets
15
15
15
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Supplements
--Upon Waking--
Fish Oil - 2 capsules of Champion Performance Omega 3 Fish Oil
Protein - 1 scoop of Champion Performance Pure Whey Plus
Multivitamin - 3 gummys of Welby Adult MultiVite
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Pre-Workout--
Amino Shooter - 1 scoop of Champion Performance Amino Shooter Edge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey Plus
--Before Bed--
Nighttime Recovery - 4 capsules of Evlution Nutrition Z-Matrix
---
Workout Notes
Training hard this week.
I completed Gethin's 8-week trainer, and decided to do a couple of the lifts from Week #2 again... Get a feel for progress.
I'm finally getting over my cold. Not completely gone, but almost back to 100%.
I like those one-arm barbell side delt raises. Forces you to balance the whole bar, I think it worked my side delts a bit better than dumbbell raises do.
Blasted the arms today, felt a decent pump.
Still having front-left shoulder pain during certain incline press movements. Will continue to tinker with my form.
Hope everyone is having a solid week!
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Awesome to hear, Matt!!! Hope all is well, man!Originally Posted by mvd546
Flo -- Hope that knee heals up quickly!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
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03-02-2017, 12:31 PM #758happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
^ ^ ^ jelly on your workout, Bow
no suck privilege over here...
knee is feeling 48% better
getting there slowly
hopefully I can do some upper body next week
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03-02-2017, 09:48 PM #759I'll be back!
- Join Date: Oct 2010
- Location: Brunswick, Ohio, United States
- Age: 38
- Posts: 9,147
- Rep Power: 6966
Chocolate Brownie is my favorite!Originally Posted by NoCarbsNoSugar
Thanks Bow. Been working 80 hours a week, so only training 3 days a week, but I train twice on one of those days. So 4 times in the gym a week for the past 4-5 weeks.Originally Posted by bbowsh54
RELENTLESS
"In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt
Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)
Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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03-03-2017, 10:30 PM #760happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
Friday March 3, 2017
FOOD
Baked Venison • Oranges
Sweet Pea Stew w/Sausage
Almonds • Protein Bars (Pure Protein)
EXERCISE
Resting for 1-2 weeks
Knee is healing up well
Daily FitBit Dashboard:
9,001 Steps • 4 Floor • 4,506 Calories Burned
♫ TV Stuff:
"The Rock"
"The Bucket List"
SUPPLEMENTS
Champion Performance Creatine: 1 scoop
Champion Performance Glutamine: 1 scoop
Champion Performance Omega3: 2 capsules
Gaspari HyperAmino: 2 scoops
SciVation Flexatril: 3 capsules
Kirkland Multi: 1 tablet
Kirkland Vitamin C: 1 tablet
Kirkland Glucosamine/MSM: 2 tablets
BB Foundation Series Green Tea Extract: 2 capsules
COMMENTS
Found a new gym near me $10/month
Looks awesome on the flyer
Considering it!
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03-04-2017, 12:39 PM #761happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
I am now a proud owner of a ... gym membership
This place is awesome, afordable, and close to my house.
Excited!!!
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03-04-2017, 05:46 PM #762happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
Saturday March 4, 2017
FOOD
Eggs w/Bacon, Shredded Cheese, SourCream
Baked Chicken • Cheese Stick • Almonds
Cottage Cheese • Protein Bar (Pure Protein)
Fresh fruit (edible fruit arrangement)
EXERCISE
Early Morning Push-up Session:
20,000 Push-ups In 2017 Challenge
15X10=150 Push-ups
Grand Total = 4,090/20,000
>>> See Challenge Thread Here <<<
Afternoon Lifting Session - At Gym:
••• CHEST •••
Barbell Bench Press
45lbsX12
65lbsX12
95lbsX12
100lbsX12
Dumbbell Bench Press
25lbsX2X12
30lbsX2X12
40lbsX2X12
45lbsX2X12
Machine Press
70lbsX12
90lbsX12
100lbsX12
Machine Incline Press
70lbsX12
70lbsX9
••• SHOULDERS •••
Machine Fly
50lbsX12
60lbsX12
80lbsX12
100lbsX12
Machine Press
50lbsX12
60lbsX12
70lbsX12
Machine Deltoid Raise
10lbsX12
30lbsX12
50lbsX12
70lbsX12
Dumbbell Seated Press
20lbsX2X12
25lbsX2X12
30lbsX2X12
Dumbbell Seated Lateral Raise
10lbsX2X12
15lbsX2X12
Dumbbell Seated Shrug
30lbsX2X12
40lbsX2X12
50lbsX2X12
60lbsX2X12
70lbsX2X12
Daily FitBit Dashboard:
9,142 Steps • 8 Floor • 3,444 Calories Burned
♫ TV Stuff:
"Star Wars" Episode I
SUPPLEMENTS
Champion Performance Creatine: 1 scoop
Champion Performance Glutamine: 1 scoop
Champion Performance Syn Matrix: 1 scoop
Champion Performance Omega3: 2 capsules
Gaspari HyperAmino: 2 scoops (empty tub)
SciVation XTent Perform Black Cherry: 2 scoops
Scivation Xtent BCAA Blood Orange: 2 scoops
SciVation Flexatril: 3 capsules
Kirkland Multi: 1 tablet
Kirkland Vitamin C: 1 tablet
Kirkland Glucosamine/MSM: 2 tablets (empty bottle)
BB Foundation Series Green Tea Extract: 2 capsules
COMMENTS
LOVE, LOVE, LOVE the new gym!
Some of the weights were small
Experimenting with new machines/moves
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03-05-2017, 08:10 AM #763Champion Nutrition
- Join Date: Nov 2001
- Posts: 24,620
- Rep Power: 25468
Sounds like you are enjoying your new gym buddy. Keep up the great work!
SixpackOfficial Champion Performance Forum Rep
www.championperformance.com
@teamchampion
20%off all Champion products in November!
"Tough Times Don't Last, But Tough People Do"
POPS 12-17-89
"IN GOD WE TRUST"
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03-05-2017, 10:44 AM #764happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
Very, very, very much.Originally Posted by Sixpack
Thanks!
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03-06-2017, 12:49 PM #765Building 'Dem Bane Traps!
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
03/02/2017 - Thursday Night
Cardio
Treadmill
Treadmill - Walking @ Incline: 30 minutes
Average FitBit Heart-Rate: 141 BPM
Push-Ups: 4 sets
17
17
17
17
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03/03/2017 - Friday
Building Von Moger Mass Program
Lift #36
Back Day
Wide-Grip Lat Pull-down: 4 sets of 8-12 reps
120x15
140x15
150x13
160x12
Low Rope Pulls to Front Row: 4 sets of 8-12 reps
80x15
100x12
120x12
130x12
Single-Arm Dumbbell Row: 3 sets of 8-12 reps
50x12
50x12
50x14
Pronated Machine Row: 3 sets of 8-12 reps
110x12
120x12
130x10
Seated Wide-Grip Cable Row: 3 sets of 8-12 reps
100x12
110x12
120x12
Seated Rope Cable Row: 2 sets 8-12 reps
90x12
120x12
Back Extension: 3 sets of 8-12 reps
BWx12
BWx12
10x12
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03/05/2017 - Sunday Night
Cardio
Treadmill
Treadmill - Walking @ Incline: 20 minutes
Average FitBit Heart-Rate: 144 BPM
Push-Ups: 4 sets
17
17
15
15
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03/06/2017 - Monday
Building Von Moger Mass Program
Lift #37
Chest Day
Incline Dumbbell Fly: 4 sets of 8-12 reps
25x12
35x12
40x12
40x12
Incline Dumbbell Press: 3 sets of 8-12 reps
50x15
50x20
50x18
Dumbbell Pullover: 3 sets of 8-12 reps
45x12
50x12
50x12
Machine Neutral Chest Press: 3 sets of 8-12 reps
170x17
190x16
190x16
One-Arm Cable Crossover: 4 sets of 10 reps
10x15
20x12
20x12
20x12
Push-Ups: 2 sets
14
13
---
Supplements
--Upon Waking--
Fish Oil - 2 capsules of Champion Performance Omega 3 Fish Oil
Protein - 1 scoop of Champion Performance Pure Whey Plus
Multivitamin - 2 gummys of Welby Adult MultiVite
--Mid-Morning--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Pre-Workout--
Amino Shooter - 1 scoop of Champion Performance Amino Shooter Edge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey Plus
--Before Bed--
Nighttime Recovery - 4 capsules of Evlution Nutrition Z-Matrix
---
Workout Notes
Heading back to finish the Von Moger program, now that I've completed Gethin's 8-week trainer.
I'll probably run the Von Moger program until I head back to Vegas next week. Heading out to Vegas Wednesday for a family vacation. I think this is the first all five of us are going on a destination vacation together.
Definitely something wrong with the front-left area of my shoulder. Consisten pain in the area. I feel the effects curing any fly motion.
Was still able to work the chest today. I've been keeping my elbows in a little more, lately. Triceps are likely getting involved more than they should.
Hope everyone had a solid weekend!
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Congrats on the gym membership, Flo!!!
$10 a month... Is it a Planet Fitness? If not--chain or standalone gym?
Hope the knee is nearing 100%... I'll be curious to hear what new machines are your favorite!Last edited by bbowsh54; 03-06-2017 at 03:05 PM.
Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
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03-06-2017, 01:13 PM #766happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
Thanks, Brandon!Originally Posted by bbowsh54
It is Crunch Fitness.
A new club in the Chicago area.
$9.99/month
1 year contract
$10 sign-up fee
$39 maintenance fee
Comes to $14/month with all the fees
Not too bad, in comparison to other places around me, where monthly fees are in the $80s, plus other fees.
Quite happy with it.
I only went once, on Saturday.
I rested on Sunday, and today I am working a bit late.
I already did a push-up workout, early in the morning, so I got some exercise already.
Can't wait to go tomorrow.
Which machines did I like so far... let's see... considering I've been working with dumbbells exclusively so far... every single machine I used!
Happy as a child on Christmas Morning.
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03-06-2017, 09:17 PM #767happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
Monday March 6, 2017
FOOD
Cheese Sticks Almonds
Baked Chicken Sweet Pea Stew
Smoked Sausage Breakfast Links
Protein Bars (Pure Protein)
EXERCISE
Early Morning Push-up Session:
20,000 Push-ups In 2017 Challenge
15X12=180 Push-ups
Grand Total = 4,270/20,000
>>> See Challenge Thread Here <<<
Daily FitBit Dashboard:
10,544 Steps 20 Floor 4,850 Calories Burned
♫ TV Stuff:
Finished "Star Wars" Episode III
SUPPLEMENTS
Champion Performance Creatine: 1 scoop
Champion Performance Glutamine: 1 scoop
Champion Performance Syn Matrix: 1 scoop
Champion Performance Omega3: 2 capsules
Gaspari HyperAmino: 2 scoops
SciVation XTent Perform Black Cherry: 2 scoops
SciVation Flexatril: 3 capsules
Kirkland Multi: 1 tablet
Kirkland Vitamin C: 1 tablet
Kirkland Glucosamine/MSM: 2 tablets
BB Foundation Series Green Tea Extract: 2 capsules
COMMENTS
Going to the gym tomorrow
Looking forward to it!
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03-07-2017, 07:33 AM #768a.k.a. King James
- Join Date: Mar 2014
- Location: Gonzales, Louisiana, United States
- Posts: 2,533
- Rep Power: 7512
How do you like the new gym?Originally Posted by NoCarbsNoSugar
Available to Rep!
^^^^^^^^^^^^^^^^^^^^
"What then shall we say to these things? If God is for us, who can be against us?" - Romans 8:31
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03-07-2017, 07:53 AM #769happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
Love, Love, Love the new gym.Originally Posted by ajej4780
Of course, I am comparing it to working out at home, which I still enjoy, but you get my point.
Today will be my second session since I signed up on Saturday.
I am planning on doing Back and Arms.
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03-07-2017, 10:35 PM #770happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
Tuesday, March 7, 2017
FOOD
Strawberries Apple Green Grapes
Cheese Sticks Almonds
Baked Chicken w/Mushrooms
Breakfast Links Cottage Cheese
Eggs w/Bacon Protein Bars
EXERCISE
BACK & ARMS (at gym)
BACK
Pull-ups
X5
X5
X5
Row
40lbDBs X12
45lbDBs X12
50lbDBs X10
Lat Pull Down
80lbs X12
100lbs X12
120lbs X12
Vertical Row
80lbs X12
100lbs X12
120lbs X8
Wide Grip Lat Pull Down
80lbs X12
90lbs X12
100lbs X12
Lat Pull Down Bar
70lbs X12
105lbs X12
115lbs X6
Low Row
80lbs X12
100lbs X12
115lbs X12
BICEPS
Curl Hammer Reverse
20lbDBs X12
25lbDBs X6
Seated Barbell Curls
30lbs X12
30lbs X12
Standing Barbell Curls
30lbs X12
40lbs X12
TRICEPS
Overhead Arm Extensions
20lbDB X12
25lbDB X12
30lbDB X12
35lbDB X12
Close Grip Press
50lbDB X12
60lbDB X12
70lbDB X12
Triceps Press Cable
60lbs X12
60lbs X12
Suspended Dips X12
Bench Dips X20
Bench Dips X20
Daily FitBit Dashboard:
13,281 Steps 11 Floor 5,231 Calories Burned
♫ TV Stuff:
"Star Wars" Episode IV
SUPPLEMENTS
Champion Performance Creatine: 1 scoop
Champion Performance Glutamine: 1 scoop
Champion Performance Syn Matrix: 1 scoop
Champion Performance Omega3: 2 capsules
Gaspari HyperAmino: 2 scoops
SciVation Flexatril: 3 capsules
J530 Ignition PWO: 1 scoop
Kirkland Multi: 1 tablet
Kirkland Vitamin C: 1 tablet
Kirkland Glucosamine/MSM: 2 tablets
BB Foundation Series Green Tea Extract: 2 capsules
COMMENTS
Favorite machine @ today's workout
I need a major routine overhaul!
A bit overwhelmed with options @ gym
Working on it
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03-08-2017, 11:55 AM #771Building 'Dem Bane Traps!
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
03/07/2017 - Tuesday
Building Von Moger Mass Program
Lift #39
Shoulders & Calves Day
Seated Side Lateral Raise: 3 sets of 8-12 reps
20x15
25x15
30x12
Seated Dumbbell Overhead Press: 3 sets of 8-12 reps
40x15
50x12
50x12
Cable Upright Row: 3 set of 8-12 reps
70x12
70x12
80x12
Barbell Front Raise: 3 sets of 8-12 reps
40x14
50x12
50x12
Reverse Pec Deck Rear Delt Fly: 3 sets of 8-12 reps
110x15
130x14
150x12
One-Leg Standing Dumbbell Calf Raise: 3 sets of 8-12 reps
15x12
15x12
15x12
Seated Calf Press on Leg Press: 3 sets of 8-12 reps
130x15
160x15
190x15
Push-Ups: 3 sets
15
17
15
---
03/08/2017 - Wednesday
Building Von Moger Mass Program
Lift #40
Arms & Abs Day
Single-Arm Dumbbell Incline Preacher Curl: 3 sets of 8-12 reps
25x15
30x12
35x10
Triceps Rope Pushdown: 3 sets of 8-12 reps
40x12
50x12
60x10
Seated Dumbbell Curl: 3 sets of 8-12 reps
30x12
35x12
40x11
Cable Striaght-Bar Triceps Pushdown: 3 sets of 8-12 reps
40x12
50x15
70x12
Cable Rope Hammer Curl: 3 sets of 8-12 reps
40x12
50x13
60x11
Skullcrusher: 3 sets of 8-12 reps
60x12
60x12
60x12
Flat Bench Lying Leg Raise: 4 sets of 20 reps
20
20
20
19
Push-Ups: 2 sets
14
15
---
Supplements
--Upon Waking--
Fish Oil - 2 capsules of Champion Performance Omega 3 Fish Oil
Protein - 1 scoop of Champion Performance Pure Whey Plus
Multivitamin - 1 tablet of Nature's Bounty Multi-Day Plus Iron
--Pre-Workout--
Amino Shooter - 1 scoop of Champion Performance Amino Shooter Edge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey Plus
--Mid-Afternoon--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Before Bed--
Nighttime Recovery - 4 capsules of Evlution Nutrition Z-Matrix
---
Workout Notes
The weights have been lifted.
It's interesting how different I feel after a lift between the Gethin and Von Moger programs.
Feels good to mix up the rep schemes.
I have been slacking on my cardio this week.
Luckily, I have basketball tonight! Which ends up being the toughest form of cardio each week, according to my FitBit heart-rate monitor. :P
---
Flo -- This is awesome following along with your new gym experience.
Sounds like a perfect place, and incredibly affordable.
I'll have to check out their website eventually...
Soon you'll be following training programs from the training sections! :P
Keep up the great work, sir.Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
03-08-2017, 10:02 PM #772happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
Thanks, Bow.Originally Posted by bbowsh54
I actually looked up some programs.
I don't think I am ready to follow a program yet. They seem a bit rigid for my schedule. I like to have a bit of freedom. At the same time, I realize that I still have so much to learn, so I will keep an open mind.
For now, I am trying to hit 1-2 major muscle groups every workout.
My Cardio has been slacking due to my left knee issue.
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03-08-2017, 10:03 PM #773happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
Wednesday, March 8, 2017
FOOD
Eggs w/Bacon & Tomatoes
Cheese Stick • Almonds
Green Grapes • Orange
Protein Bars (Pure Protein)
EXERCISE
CHEST & SHOULDERS
CHEST
Barbell Bench
60lbsX12
95lbsX12
110lbsX12
120lbsX12
Incline Barbell Bench
65lbsX12
95lbsX12
115lbsX7
Chest Press Machine
65lbsX12
85lbsX12
105lbsX12
125lbsX12
Incline Chest Press Machine
50lbsX12
100lbsX12
120lbsX12
SHOULDERS
Shoulder Press Machine
58lbsX12
78lbsX12
98lbsX12
Incline Shoulder Press Machine
50lbsX12
70lbsX9
Deltoid Raise Machine
60lbsX12
80lbsX12
100lbsX12
Seated Shoulder Press
20lbDBsX12
25lbDBsX12
30lbDBsX12
Standing Lateral Raise
10lbDBsX12
15lbDBsX12
20lbDBsX12
Standing Front Raise
10lbDBsX12
15lbDBsX12
20lbDBsX12
Shrug
60lbDBsX12
70lbDBsX12
80lbDBsX12
Daily FitBit Dashboard:
15,356 Steps • 51 Floors • 5,087 Calories Burned
♫ Cable TV:
"Star Wars" Episode V
SUPPLEMENTS
Champion Performance Creatine: 1 scoop
Champion Performance Glutamine: 1 scoop
Champion Performance Omega3: 2 capsules
Gaspari HyperAmino: 2 scoops
SciVation Flexatril: 3 capsules
SciVation XTend BCAA Watermelon: 2 scoops
SciVation XTend Perform BCAA Black Cherry: 2 scoops
J530 Ignition PWO: 1 scoop
Kirkland Multi: 1 tablet
Kirkland Vitamin C: 1 tablet
Kirkland Glucosamine/MSM: 2 tablets
BB Foundation Series Green Tea Extract: 2 capsules
COMMENTS
Very tired tonight.
Great late-night workout.
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03-10-2017, 03:54 PM #774Building 'Dem Bane Traps!
- Join Date: Jun 2011
- Location: South Dakota, United States
- Posts: 4,700
- Rep Power: 17782
03/08/2017 - Wednesday Night
Cardio
Basketball
Pickup Basketball Games: 5 Games To Eleven By 'Ones' - 105 minutes
Average FitBit Heart-Rate: 145 BPM
---
03/09/2017 - Thursday
Building Von Moger Mass Program
Lift #29
Back Day
Machine Hammer Row: 4 sets of 10-15 reps
120x15
130x15
140x12
140x10
Flat Bench Lying Cable Pullover: 4 sets of 10-15 reps
20x15
30x15
30x15
30x15
Rope Cable Low Row: 3 sets of 10-12 reps
80x15
110x12
130x12
Rope Cable High Row: 3 sets of 10-12 reps
80x14
100x12
100x12
Close-Grip Lat Pulldown: 3 sets of 10-12 reps
120x14
130x12
140x12
Wide-Grip Lat Pulldown: 3 sets of 10-12 reps
130x15
150x12
160x10
Back Extension: 2 sets of 15 reps
BWx15
BWx15
Push-Ups: 2 sets
20
18
---
03/10/2017 - Friday
Building Von Moger Mass Program
Lift #30
Chest Day
Pec Deck Fly: 3 sets of 10-15 reps
100x15
110x15
130x14
Dumbbell Incline Chest Press: 3 sets of 10-12 reps
50x14
50x14
50x12
Machine Chest Press: 3 sets of 10-12 reps
180x20
200x18
200x16
Flat Dumbbell Fly: 3 sets of 10-12 reps
30x15
35x12
40x12
Incline Dumbbell Press: 3 sets of 10-12 reps
50x14
50x14
50x12
Dumbbell Decline Press: 3 sets of 10-12 reps
50x15
50x15
50x13
---
Supplements
--Upon Waking--
Fish Oil - 2 capsules of Champion Performance Omega 3 Fish Oil
Protein - 1 scoop of Champion Performance Pure Whey Plus
Multivitamin - 1 tablet of Nature's Bounty Multi-Day Plus Iron
--Pre-Workout--
Amino Shooter - 1 scoop of Champion Performance Amino Shooter Edge
--Post-Workout--
Protein - 1 scoop of Champion Performance Pure Whey Plus
--Mid-Afternoon--
Glutamine - 1 scoop of Champion Performance Power Glutamine
Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
--Before Bed--
Nighttime Recovery - 4 capsules of Evlution Nutrition Z-Matrix
---
Workout Notes
Another week in the books... I did not do enough cardio this week.
Back is nice and sore today. I like yesterday's back lift variation.
I need to work on getting better sleep throughout the work week.
Overall, solid week of lifting... Need to make sure I stay on top of my cardio efforts.
Have a wonderful weekend, everyone!Bowser
Free Agent
Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]
Misc Horse Head Crew
Misc Fisherman Crew
-
03-10-2017, 09:56 PM #775happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
Nice work, Bow!
Cardio, eh?
Can't go there for a while, unfortunately.
Still waiting for my left knee to heal completely.
-
03-10-2017, 09:57 PM #776happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
Friday, March 10, 2017
FOOD
Costco Roasted Chicken (3/4)
Baked Chicken w/Carrots & Broccolli
Cottage Cheese Almonds
Protein Bars (Pure Protein)
EXERCISE
ARMS & BACK
BICEPS
Standing Barbell
40lbsX12
60lbsX12
Biceps Curl Cable Machine
45lbsX12
65lbsX12
85lbsX12
105lbsX12
Leverage One-Hand Isolated Curl Machine
10lbsX12
15lbsX12
SuperSets
Curl Hammer Reverse
15lbDBsX12
20lbDBsX12
TRICEPS
Overhead Arm Extensions
20lbDBX12
25lbDBX12
30lbDBX12
35lbDBX12
Close-Grip Press
20lbDBsX12
30lbDBsX12
40lbDBsX12
Suspended Dips
X5
X5
X5
X5
Chair Dips
20X3
Triceps Cable Press
60lbsX12
82lbsX12
BACK
Lat Pull Down Machine
65lbsX12
85lbsX12
105lbsX12
125lbsX12
High Row Machine
70lbsX12
90lbsX12
120lbsX9
Deltoid Fly Machine
65lbsX12
85lbsX12
105lbsX12
125lbsX12
Low Row Machine
82lbsX12
93lbsX12
104lbsX12
115lbsX12
Lat Pull Down Cable
82lbsX12
93bsX12
104lbsX12
Daily FitBit Dashboard:
16,203 Steps 7 Floors 5,224 Calories Burned
♫ Cable TV:
Finished watching "The Matrix" III
SUPPLEMENTS
Champion Performance Creatine: 1 scoop
Champion Performance Glutamine: 1 scoop
Champion Performance Omega3: 2 capsules
Gaspari HyperAmino: 2 scoops
SciVation Flexatril: 3 capsules
SciVation XTend BCAA Watermelon: 2 scoops
J530 Ignition PWO: 1 scoop
MuscleMilk Protein: 4 scoops
Kirkland Multi: 1 tablet
Kirkland Vitamin C: 1 tablet
Kirkland Glucosamine/MSM: 2 tablets
BB Foundation Series Green Tea Extract: 2 capsules
COMMENTS
I ordered some SciVation Quake
Should get here on Monday
Had awesome workouts this week
Learning a lot
-
-
03-11-2017, 09:22 PM #777happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
Saturday, March 11, 2017
FOOD
Smoked Pork Loin w/Tomatoes & Cucumbers
Eggs w/Sausage & Veggies
Baked Chicken • Protein Treats
Protein Bars (Pure Protein) • Almonds
Cottage Cheese • Cheese Stick
EXERCISE
Chest & Shoulders - Gym Session:
This session took 57 minutes
CHEST
Barbell Bench
65lbsX12
85lbsX12
105lbsX12
125lbsX12
Incline Barbell Bench
65lbsX12
85lbsX12
105lbsX12
12lbsX7
Press Machine
70lbsX12
90lbsX12
110lbsX12
Incline Press Machine
70lbsX12
SHOULDERS
Press Machine
65lbsX12
75lbsX12
85lbsX12
95lbsX12
Deltoid Raise Machine
65lbsX12
85lbsX12
105lbsX12
Dumbbells Super Set
Lateral Raise • Front Raise
10lbDBsX12
15lbDBsX12
20lbDBsX12
Barbell Shrug
60lbsX12
80lbsX12
100lbsX12
110lbsX12
Dumbbells Shrug
70lbDBsX12
75lbDBsX12
Evening Push-up Session:
20,000 Push-ups In 2017 Challenge
>>> SEE THREAD HERE <<<
Session Total Push-ups: 177
Grand Total Push-ups: 4,447/20,000
••• watch me play the Ukulele at the end of that video •••
Daily FitBit Dashboard:
8,684 Steps • 6 Floors • 3,595 Calories Burned
♫ Cable TV:
A few episodes of "The Middle"
SUPPLEMENTS
Champion Performance Creatine: 1 scoop
Champion Performance Glutamine: 1 scoop
Champion Performance Syn Matrix: 1 scoop
Champion Performance Omega3: 2 capsules
SciVation Flexatril: 3 capsules
SciVation XTend Perform BCAA Black Cherry: 2 scoops
J530 Ignition PWO: 1 scoop
MuscleMilk Protein: 2 scoops
Kirkland Multi: 1 tablet
Kirkland Vitamin C: 1 tablet
Kirkland Glucosamine/MSM: 2 tablets
BB Foundation Series Green Tea Extract: 2 capsules
COMMENTS
Considering a Spring Cut
Maybe starting on Monday
-
03-12-2017, 07:03 PM #778happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
Sunday, March 12, 2017
Spring Cut Day #1
FOOD
Cheese Stick Cottage Cheese
Cabbage Stew w/Sausage
Baked Chicken Baked Chicken w/Bacon
2 Protein Bars (Pure Protein brand)
EXERCISE
Rest Day
Daily FitBit Dashboard:
5,127 Steps 9 Floors 2,596 Calories Burned
♫ Cable TV: ♫
"Pinguins Of Madagascar" with the kids
SUPPLEMENTS
Champion Performance Creatine: 1 scoop
Champion Performance Glutamine: 1 scoop
Champion Performance Omega3: 2 capsules
SciVation Flexatril: 3 capsules
SciVation XTend Perform BCAA Black Cherry: 2 scoops
Gaspari HyperAmino: 2 scoops
MuscleMilk Protein: 2 scoops
Kirkland Multi: 1 tablet
Kirkland Vitamin C: 1 tablet
Kirkland Glucosamine/MSM: 2 tablets
BB Foundation Series Green Tea Extract: 2 capsules
COMMENTS
First day of my Spring Cut
Did not count - ate intuitively
A bit of a headache tonight
-
03-13-2017, 08:52 PM #779happy
- Join Date: Mar 2015
- Location: United States
- Posts: 16,746
- Rep Power: 217432
Monday, March 13, 2017
Spring Cut Day #2
FOOD
Cheese Stick Cottage Cheese
Tomato Almonds
Baked Chicken Boiled Eggs X2
Total Daily Macros:
C:1909 F:68g Cbs:26g Sg:19g P:286g
EXERCISE
CORE BACK ARMS
CORE
Incline Bench Sit-up X100
Incline Bench Crunch X100
Incline Bench Lean-Forward X100
Suspended Bent-Knee Leg Raise
X25 X25 X20 X15 X15
BACK
Lat Pull Down Machine
95lbsX12
115lbsX12
135lbsX12
Vertical Row Machine
95lbsX12
115lbsX12
135lbsX12
High Row Machine
90lbsX12
110lbsX10
130lbsX6
Low Row Cable Machine
99lbsX12
119lbsX12
143lbsX12
Cable Lat Pull Down
77lbsX12
110lbsX12
ARMS
Biceps
Barbell Curl
40lbsX12
50lbsX12
60lbsX6
Triceps
Dumbbell Overhead Arm Extension
20lbDBsX12
25lbDBsX12
30lbDBsX12
* I repeated the two sets above...
Biceps
Barbell Curl
40lbsX12
50lbsX12
60lbsX6
Triceps
Dumbbell Overhead Arm Extension
20lbDBsX12
25lbDBsX12
30lbDBsX12
* wanted to finish off with a few minutes on the treadmill, but had to go shopping at Costco, so there were my few minutes of walking
Daily FitBit Dashboard:
15,018 Steps 7 Floors 4,191 Calories Burned
♫ Cable TV: ♫
"Star Wars" Episode VI
SUPPLEMENTS
Champion Performance Creatine: 1 scoop
Champion Performance Glutamine: 1 scoop
Champion Performance Omega3: 2 capsules
SciVation Flexatril: 3 capsules
SciVation XTend BCAA Blood Orange: 2 scoops
Gaspari HyperAmino: 2 scoops
MuscleMilk Protein: 4 scoops
Kirkland Multi: 1 tablet
Kirkland Vitamin C: 1 tablet
Kirkland Glucosamine/MSM: 2 tablets
BB Foundation Series Green Tea Extract: 2 capsules
COMMENTS
Second day of my cut went great
Had to "make myself" eat the last 400-500 cals
Much easier when I count meticulously
-
03-13-2017, 10:25 PM #780Registered User
- Join Date: Apr 2011
- Location: United States
- Posts: 15,007
- Rep Power: 393109
Oh my god.. forgotten about theOriginally Posted by NoCarbsNoSugar
Lack of emojis in this thread... kinda true actually
emoji !!
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