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[u]Cardio & Abs Lift[/u] [Wednesday, 04/23/14]
Treadmill - 20 minutes (incline 4/speed 3.5)
[b]Ab Crunch Bench Machine[/b]
4 sets - 12/12/15/15 reps
[b]Back Extension Machine[/b]
4 sets - 12/12/18/20 reps
[b]AbCoaster[/b]
4 sets - 10 Side Left/10 Side Right/10 Side Left/10 Side Right
[b]Abdominal Push Machine[/b]
3 sets - 10/10/20 reps
Stair Stepper - 12 minutes (incline 20/resistance 25)
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Today was my girlfriend's birthday. Therefore, we had a nice dinner planned for 6:15 PM, followed by opening gifts at her place. Her parents came to town to help celebrate. I was able to sneak away for a quick gym session around ten o'clock, but you'll notice the unusual timing of things tonight. (10:15 start time for the workout) :)
Not a whole lot to talk about. Only took one level scoop of Pump Extrem tonight, as it was far later than usual. My shoulders feel broader, and my arms feel "fuller" lately, so I hope I'm making progress. Planning to do an intense leg day, trying out a different gym on Thursday. Having a "throwback lift" with my old lifting partner. We live across town from one another these days, and are members of separate gyms. However, back when we were neighbors, we were religious lifting partners.
Pretty light cardio session tonight, but I'm sure my abs will be feeling it tomorrow. The AbCoaster always gets me...
Thank you so much for commenting!
Good night, all.
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[IMG]http://i754.photobucket.com/albums/xx183/danielroberts1/photo14_zps02a76319.jpg[/IMG]
Sorry I have been so absent in this log. I have been focusing mainly on my ProMera sponsored log and have completely neglected this one. Feel free to check it out if you want with the link in my sig. This week's weigh in was one of great pride. I lost another 5+ pounds to put my total weight loss into the 50 POUND CLUB!! <----- Not that the excitement is over I am setting my sights onto my ultimate 100 pound club goal that I originally set out to do. I have lost 50 pounds in the last 100 days and I realize they likely won't fall off like they have been.
As you can see from the above picture, I will be needing a smaller belt soon. I've been blowing through those notches on my belt pretty regularly. You can also kind of see from the picture how loose my pants are. Feels pretty darn good! (May need some new pants sometime soon too)
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[u]Legs & Shoulders Lift[/u] [Thursday, 04/24/14]
Warm-up: 10 minutes treadmill
[b]Seated Barbell Military Press[/b] a.k.a. Shoulder Press
4 sets - 10/10/8/5 reps
95/95/135/155 lbs.
[b]Smith Machine Squat[/b]
3 sets - 8/8/8 reps
135/185/225 lbs.
[b]Overhead Barbell Squat[/b]
1 set - 10 reps
45 lbs.
[b]Squat[/b]
2 sets - 8/5 reps
135/225 lbs.
[b]Reverse Shrug[/b]
3 sets - 15/12/10 reps
115/175/205 lbs.
[b]Seated Calf Raise[/b]
4 sets - 15/15/12/8 reps
50/90/140/160 lbs.
[b]Reverse Machine Flyes[/b] a.k.a. Rear Delt Flyes
4 sets - 12/15/12/10 reps
95/115/140/155 lbs.
[b]Dumbbell Side Delt Raise[/b]
4 sets - 10/10/10/10 reps
22.5/22.5/22.5/22.5 lbs.
[b]Hip Sled Leg Press[/b]
4 sets - 10/10/7/6 reps
180/360/450/570 lbs.
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I tried out a different gym tonight, and lifted with an old buddy of mine. Focused on legs tonight, but also got a shoulder lift in.
The only problem with tonight's lift was that I didn't sleep well last night, and had a minor, nagging headache all day. I still have it right now. Luckily, I should sleep very well tonight, and I'll be ready to push it again tomorrow!
Big Dan sniped a couple short videos of me towards the end of our workout. I'll try to get that posted this weekend.
My legs will be feeling it tomorrow :) Thank you so much for the support, and the good conversations! Good night, all!
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Just checking in. Glad to see you're still at it! Keep blasting away.
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[u]Chest & Back Lift[/u] [Friday, 04/25/14]
Warm-up: 9 minutes treadmill
Split Set #1
[b]Smith Machine Bench Press[/b] (Flat)
5 sets - 10/10/10/10/5 reps
[b]Wide-Grip Lat Pulldown Behind The Neck[/b]
5 sets - 10/10/10/10/10 reps
Split Set #2
[b]Smith Machine Incline Bench Press[/b]
4 sets - 10/8/8/8 reps
[b]Cable V-Bar Low Row[/b]
4 sets - 10/10/10/10 reps
Split Set #3
[b]Cable Crossover[/b]
4 sets - 10/10/8/7 reps
[b]Pushups[/b] (Neutral Hand Placement from Fists)
3 sets - 10/10/10 reps
[b]Underhand Lat Pulldown[/b]
4 sets - 10/10/10/10 reps
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Notes from Friday: Tried to get a decent lift in before Big Dan's birthday pre-celebration "night on the town" this evening... The official party is next weekend at a casino. :P Man, my legs and delts are SORE. Looking forward to a rest day tomorrow. I only have one scoop of Pump Extrem left in the container. I have enough Con-Cret to get through another week or so. Next week Thursday will mark the official end of this promo for me, and I will take "After Photos."
Question for anyone knowledgeable. I have a small container of Beta-Cret. When I run out of Pump Extrem, and I want to switch to Beta-Cret, how much Con-cret is in it? The container says: Proprietary Performance Blend 5,549mg . If I take two scoops of Beta-Cret a half hour before my workout, will that be nearly equivalent to taking two scoops of con-cret like I've been doing the past few weeks?? Thank you for the advice!!
As I said, I have enough Con-cret and Peak 400 to get me through next week. I may borrow some Pump Extrem from Big Dan to stay on the exact same stack, or switch to Beta-Cret until the end of the week.
Have a fantastic Friday night, everybody!
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[u]Cardio & Shoulders Lift[/u] [Sunday, 04/27/14]
Treadmill - 15 minutes (incline 4/speed 3.5)
[b]Dumbbell Side Lateral Raise[/b]
4 sets - 12/12/12/10 reps
[b]Back Extension Machine[/b]
4 sets - 20/15/15/10 reps
[b]Standing Barbell Shoulder Press[/b]
4 sets - 12/12/15/15 reps
[b]Gittleson Shrug[/b]
4 sets - 10/10/10/10 reps
[b]Dumbbell Front Lateral Raise[/b]
4 sets - 12/12/10/10 reps
Stair Stepper - 12 minutes (incline 20/resistance 25)
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Notes from Sunday: Happy Sunday, everyone. I just got back into town... Had a wedding last night for an old college friend. I went to the gym with the intentions of doing an abs and cardio day, but felt compelled to do a shoulder lift instead. My workout was rushed, as the gym closes early on Sunday nights, but I got some work in. My new Con-Cret t-shirt came in the mail on Saturday morning! I'll have to wear it to the gym this week, and potentially take another video... :P
Happy Game of Thrones Day!! More updates to come tomorrow...
[QUOTE=CDub73;1237240273]Just checking in. Glad to see you're still at it! Keep blasting away.[/QUOTE]
Thank you, CDub!!!! Great to hear from you! Slow and steady, still pushing.
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Just stopping in for support!
Miring them delts <3
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[u]Abs, Back, and Legs Lift[/u] [Monday, 04/28/14]
Warm-up: 14 minutes treadmill
Split Set #1
[b]Wide-Grip Cable Lat Pulldown Behind The Neck[/b]
4 sets - 12/12/10/10 reps
[b]Ab Crunch Bench[/b]
4 sets - 15/15/15/15 reps
[b]Single-Leg Machine Leg Press[/b]
4 sets - 10/10/10/10 reps
Split Set #2
[b]Smith Machine Squat[/b]
4 sets - 10/10/10/8 reps
[b]Abdominal Push Machine[/b]
4 sets - 12/12/12/10 reps
[b]Bent Over Barbell Row[/b]
4 sets - 10/10/10/10 reps
Split Set #3
[b]Standing Calf Raise[/b] (from platform)
4 sets - 20/20/20/20 reps
[b]Underhand Cable Lat Pulldown[/b]
4 sets - 12/12/12/10 reps
[b]Overhead Barbell Squat[/b]
4 sets - 10/10/10/10 reps
Cardio
Stair Stepper - 12 minutes (incline 20/resistance 25)
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Tonight, I tried two of my sample packets, as I only have enough Pump Extrem left for one workout.
Still curious if anyone can offer some advice on Beta-Cret. I have a small container of Beta-Cret I plan to use after I run out of Con-Cret. How much Con-Cret is in Beta-Cret; better to stack the two at all?
Switched up the splits tonight. It was supposed to be our first night of Sand Volleyball league. Due to weather, the matches were cancelled. Got a good Leg Day in, with abs and back.
Have a good Monday night, everybody.
[QUOTE=ZRJacques;1238263133]Just stopping in for support!
Miring them delts <3[/QUOTE]
Thank you, ZRJacques!! Check in anytime!
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[u]Biceps & Shoulders Lift[/u] [Tuesday, 04/29/14]
Warm-up: 11 minutes treadmill
Split Set #1
[b]Overhead Shoulder Press Machine[/b]
4 sets - 15/12/10/8 reps
[b]Seated Dumbbell Hammer Curl[/b]
4 sets - 10/10/10/8 reps
[b]Standing Reverse EZ-Bar Curl[/b]
4 sets - 12/12/10/10 reps
Split Set #2
[b]Arnold Press[/b]
4 sets - 8/8/8/8 reps
[b]Machine Preacher Curl[/b]
4 sets - 8/7/7/6 reps
Split Set #3
[b]Face Pull[/b]
4 sets - 8/8/8/8 reps
[b]Standing Low-Pulley Side Delt Raise[/b]
3 sets - 5/5/5 reps
[b]Cable Hammer Curls - Rope Attachment[/b]
4 sets - 8/8/7/7 reps
Cardio
Stair Stepper - 12 minutes (incline 20/resistance 25)
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I saved my last serving of Pump Extrem for tomorrow night. I also only have one or two scoops of Peak 400 left. I used the last of my Con-Cret today, outside of an individual serving sample packet I have in my gym bag. Thursday will mark the completion of this promo for me.
My delts are fried. I'm going to try a different gym again tomorrow night, and my old lifting partner wants to do Chest and Triceps. So... I ended up doing Shoulders again today, which might not have been the smartest... :P Shaking things up this week with the splits, at least!
Have a terrific Tuesday, everyone!
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[u]Chest & Triceps Lift[/u] [Wednesday, 04/30/14]
Warm-up: 8 minutes treadmill
[b]Barbell Bench Press[/b]
4 sets - 10/7/7/6 reps
[b]Triceps Press[/b]
3 sets - 10/10/8 reps
[b]Wide Grip Barbell Bench Press[/b]
3 sets - 12/12/12 reps
[b]Close Grip Barbell Bench Press[/b]
3 sets - 15/10/8 reps
[b]Decline Barbell Bench Press[/b]
3 sets - 15/10/10 reps
[b]Overhead Dumbbell Tricep Extention[/b]
3 sets - 8/10/8 reps
[b]Incline Dumbbell Flyes[/b]
3 sets - 10/10/10 reps
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We tried a new gym today, one of the local hospital's "Family Wellness Center."
For my promo, I am officially out of Con-Cret and Pump Extrem, I used the last of it today. I still have a small container of Beta-Cret, which I will use tomorrow. I will also begin to transition to a different brand of creatine, that I received a free tub of, while I wait for my next container of Con-Cret to arrive. Tomorrow will officially be my last day of the promo, as I use the last of my Peak 400, and two heaping scoops of Beta-Cret. :) I intend to take my "After Photos" for the ProMera log tomorrow. I'll write a nice conclusion entry this weekend, reviewing my experience.
We mixed things up again from our normal splits... I anticipate being sore tomorrow from the wide variety of chest presses. I generally stick to dumbbell bench press, so I tried to shock the system with a barbell today. Afterwards, we used the facility's hot tub for a while, which was a welcome change being able to hop in RIGHT after a workout.
I won't be going anywhere for a while from this log... ;) I intend to keep it going until at LEAST late September, for the Olympia contest in Vegas.
Have an excellent Wednesday night, all.
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My official weigh-in this morning was 248.2 lbs.
I'm busy the rest of the night, but I'll get a workout update and recap posted tomorrow... Have a good night, all!
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[u]Biceps, Legs, and Traps Lift[/u] [Thursday, 05/01/14]
Warm-up: 15 minutes treadmill
Split Set #1
[b]Cable Hammer Curls - Rope Attachment[/b]
4 sets - 10/10/10/10 reps
[b]Single-Leg Machine Leg Press[/b]
4 sets - 10/10/10/10 reps
[b]Cable Shrug[/b]
4 sets - 12/12/10/10 reps
Split Set #2
[b]Gittleson Shrug[/b]
3 sets - 10/10/8 reps
[b]Incline Inner Biceps Dumbbell Curl[/b]
3 sets - 10/10/9 reps
[b]Overhead Barbell Squat[/b]
3 sets - 10/10/10 reps
Split Set #3
[b]Machine Preacher Curl[/b]
3 sets - 8/5/5 reps
[b]Dumbbell Shrug[/b]
3 sets - 8/8/8 reps
[b]Standing Lunges[/b] (holding dumbbells)
3 sets - 10/10/10 reps
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I am officially out of all three ProMera Sports products... Big Dan let me have a half scoop of Peak and some Con-Cret to get my normal servings in on the last day of the promo.
I took "After Photos" last night, and they will be included in my "Conclusion/Summary" post on the ProMera log. I'll take some time to review my experience with the stack this weekend... Also, they'll serve as good progress photos for -this- log. :)
Going to be a pretty bad "cheat weekend," with a combination of my girlfriend and Big Dan's birthday party. Switching up splits next week. Thank you VERY MUCH to everyone who has been following along.
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Hope the party is a blast! Looking forward to the progress pics.
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With your ProMera log coming to a close, I wanted to sub here. Hope you guys don't mind me tagging along.
Good luck guys.
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Good afternoon, friends!
I am switching up the splits this week! Going to try something completely different that I've never followed before:
Day 1) Chest/Shoulders
Day 2) Back/Traps/Triceps
Day 3) Legs/Biceps
Repeat
You'll notice that I usually lift between 6:00 PM and 8:00 PM. However, starting this week, I'm going to lift from 11:45 AM to 1:30 PM every weekday. I'll stay at work a little later, but it will also free up my weeknights with summer approaching. Such as TONIGHT, as my sand volleyball league begins. :)
For today's Chest & Shoulders Lift, I did: DB bench, DB side lateral raises, DB incline bench, machine overhead press, cable crossover, push-ups, and rear delt flyes.
Have a great Monday, all!
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Hey Everyone!
Just got back from Day #2 of the new splits... Back, Traps, and Triceps Day!
Today, I did: cable shrugs, rope tricep pushdown, v-bar low row, WG lat pulldown, skullcrusher into bent-arm pullover, incline DB rows, and DB shrugs.
I'll be upfront that I do not anticipate a good weigh-in this Thursday. After this weekend's birthday bash and casino night (including casino buffet), and not eating clean after volleyball league last night... I'm feeling quite bloated. I'm knowingly not being strict on the diet this week... Sort of a "little break" following the sponsored log. I intend to get back to being strict about eating clean on Sunday next week.
Thank you for the support!
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Didn't check all pages but looks this can't fail. Seems u got a nice plan there. Also love the food pics, something I am going to do myself too :D
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For today's Leg/Bicep Lift, I did: cable rope hammer curls, single-leg machine leg press, smith machine squats, overhead BB squats, incline inner biceps curls, drop-set machine preacher curls, and single-leg leg extensions...
First night of Men's League Softball tonight... Moved up to the "upper" division this year, I'm actually pretty nervous.
Hope I recuperate in time to be useful on the softball diamond. :P Happy HUMP DAY, all!
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Happy Thursday!
We decided to do a Shoulders/Back/Traps lift today... I did: pulley side raises, pulley front raises, underhand lat pulldowns, cable shrugs behind the back, smith machine overhead press, incline DB rows, G-shrugs, standing BB overhead press, rear delt flyes, and machine lat pulldowns.
I think I've shocked the body this week. Rather than lifting from 6 PM to 8 PM every day.... Lifted from Noon to 1:30 PM each day, then played three games of sand volleyball Monday and Tuesday night, and two games of "upper" men's league softball last night. First time playing in that division. Playing left field, my legs got a workout sprinting all over... :P
Have a good one!
[QUOTE=Insilicio;1241850513]Didn't check all pages but looks this can't fail. Seems u got a nice plan there. Also love the food pics, something I am going to do myself too :D[/QUOTE]
Thank you, Insilicio!!!! Thanks for stopping by!
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How are you feeling after a full run through the split? Energy level?
Hope the weigh in goes well man!
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[QUOTE=OfficerJimLahey;1242786983]How are you feeling after a full run through the split? Energy level?
Hope the weigh in goes well man![/QUOTE]
I feel pretty good. I've been on Peak 400, creatine, and using a PreWO... My energy was great for the month of April.
I made some great gains in my legs and triceps, I believe. Also, not sure if there was a ton of strength gains, but my delts feel thicker, fuller... Feels like I added muscle, now to make it functional! :P
I enjoy the little bit of added soreness that comes along with switching up your splits. :P
As stated, I need to get back on track eating clean next week. I've had a lenient week with my diet (which was planned). Need to start a new push next week!!!
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Progress Photos:
[img]http://oi58.tinypic.com/210zr4j.jpg[/img]
[img]http://oi60.tinypic.com/28vueyg.jpg[/img]
[img]http://oi60.tinypic.com/sdfij8.jpg[/img]
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damn good progress! impressive man!
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Good afternoon, everyone.
Today, I did a Chest & Traps Lift.
Lifts: smith bench press, cable shrugs, smith incline bench, smith shrugs behind the back, cable crossover, upright rows, and pushups
Due to my "upper" Men's Softball League on Wednesday nights, I have decided to make Thursday my dedicated LEG DAY for the next few months.
Have a marvelous Monday!
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Wow great job both of you! Nice progress pictures Bowser! Baller you must feel proud of yourself! Great job!!
Keep up the good work.
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Good afternoon.
Today's Back & Triceps Lift: lat pulldown behind the neck, underhand cable low row, rope tricep pushdown, skullcrusher into bent-arm pullover, iso low row, tricep rope overhead extension, and underhand lat pulldown
Still working on cleaning up the diet, with a big graduation weekend approaching...
Have a great Tuesday!
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Happy Hump Day!
Today's Shoulders & Biceps Lift consisted of: pulley side lateral raise, cable hammer rope curls, pulley front lateral raise, seated DB military press, incline inner biceps curl, rear delt flyes, standing barbell overhead press, and standing reverse EZ-bar curls.
Second week of Men's Softball league tonight, two games scheduled!
Have a fantastic afternoon...
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LEG DAY.
For today's Leg Lift: single-leg machine press, single-leg extensions, toe press calf extension, hip sled leg press, back extensions, standing calf raise from platform, and overhead BB squat.
Busy night ahead... Keep pushing!
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I'm not sure if you mentioned it but do you count calories/macros?
If so, what are you currently intaking?
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Great Progress pics Bowser. Keep blastin it! :)
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Good afternoon!
Monday 5/19 Chest & Traps Lift: DB bench press, DB shrugs, seated DB flyes, DB incline bench, cable upright row, pec dec flyes, and behind-the-back cable shrugs.
[QUOTE=tara19;1245593683]I'm not sure if you mentioned it but do you count calories/macros?
If so, what are you currently intaking?[/QUOTE]
I do count calories, but not macros. I watch my protein, but not fat/carbs... I try to stay "lean & green" with the diet, but obviously slip up fairly often.
It was a pretty brutal cheat weekend, with my cousin and brother's graduation and both grad receptions. So much free food!!!!! Going to be tough to get back on the horse this week. I've been hovering at 30 pounds lost for the last three weeks, not making any progress with the fat loss. A lot of stress involving a large project at work and my upcoming move to a new townhome this weekend has caused me to be less strict with the diet. Still documenting everything, nowhere near giving up, just not pushing as hard for progress with the diet.
The lifting has been great lately. I feel like I've made some nice gains the last two weeks in switching up the splits.
Have a marvelous Monday, all.
