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[QUOTE=ajdahlheimer;1352326211]Week 3
Day 4 (Cardio)
Pre-Workout: None
3 mile outdoor run
Post-workout: None
Time of workout: 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin[/QUOTE]
You where big before, looking even bigger now, good job!
[QUOTE=21infantry;1352327121]You were big before, looking even bigger now, good job![/QUOTE]
Thanks, broseph. Yes--I am bigger. Was 243 on the scale this morning. That is a little too big for my liking though (being only 5'10''). I am starting Intermittent Fasting to see if I can shed some pounds w/o losing strength.
Week 3
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
235x12
235x12
250x8
250x8
Incline Bench Press (w/35 pound Swiss Bar)
195x12
195x12
210x8
210x8
Close-grip Bench Press (w/35 pound Swiss Bar)
170x12
170x12
185x8
185x8
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 3
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
[QUOTE=ajdahlheimer;1352327711]Thanks, broseph. Yes--I am bigger. Was 243 on the scale this morning. That is a little too big for my liking though (being only 5'10''). I am starting Intermittent Fasting to see if I can shed some pounds w/o losing strength.[/QUOTE]
Thats pretty big. I was never bigger than 220 can't imagine another 23 on top of that.
I did IF for a couple months. I do better if I can eat something for breakfast and lunch. I would still save 1200 calories for dinner-bedtime. GL
I admire your cardio too. I'm good at omitting that. I need to get better at that.
[QUOTE=trickyB;1353067341]Thats pretty big. I was never bigger than 220 can't imagine another 23 on top of that.
I did IF for a couple months. I do better if I can eat something for breakfast and lunch. I would still save 1200 calories for dinner-bedtime. GL
I admire your cardio too. I'm good at omitting that. I need to get better at that.[/QUOTE]
Thanks for checking out my journal, brah. Nice to see peeps actually look at it from time to time.
Week 4
Day 1 (Shoulders/Biceps)
Pre-Workout: N.O. X-Plode (1 scoop grape flavor)
Overhead Press (w/35 pound Swiss bar)
165x12
165x12
180x8
180x8
Overhead Press (dumbbells)
60x10
60x10
60x10
Standing Curls (EZ bar)
125x8
125x8
125x8
Dumbbell Curls
55x9
55x9
55x9
Barbell Curls (w/35 pound Swiss Bar)
105x8
105x8
105x8
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ bar)
80x10
80x10
80x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Last week of lower weight/higher reps. Really felt good lifting this morning. Nothing like getting 10+ hours of sleep. :D
[QUOTE=ajdahlheimer;1347079481]Messing around on my deload week. Probably could have squeezed out more reps with a spotter, but oh well......
[youtube]Z1-aWjr1JOY[/youtube][/QUOTE]
Strong as hell.
How much weight you planning on losing?
[QUOTE=mirroroferised;1353116261]
How much weight you planning on losing?[/QUOTE]
No idea, brah. I guess we will see how and if it comes off.
I think I would look pretty good at 225. My avatar pic is at 240.
You'd probably end up dropping to that without much trouble I bet. That's an awesome build already at 240.
[QUOTE=mirroroferised;1353118171]You'd probably end up dropping to that without much trouble I bet. That's an awesome build already at 240.[/QUOTE]
More mass than the Earth.....
:D
Week 4
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (barbell)
270x12
270x12
285x8
285x8
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
205x12
205x12
220x8
220x8
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 4
Day 3 (Accessory Day)
Pre-Workout: None
Upright Row (EZ bar)
180x10
180x10
180x10
Bent Over Rows (Swiss bar)
165x10
165x10
165x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
315x15
315x15
315x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
85x10
85x10
85x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Felt great today!
Week 4
Day 4 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 31 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Perfect running weather around 50 degrees and not too windy. Killed it.
[QUOTE=ajdahlheimer;1353114941]Thanks for checking out my journal, brah. Nice to see peeps actually look at it from time to time.[/QUOTE]I'm still keeping an eye on your stuff too. Great work as always!
[QUOTE=Jbizzlechizzle;1354012241]I'm still keeping an eye on your stuff too. Great work as always![/QUOTE]
You are? Oh sh-t, I gotta e-stat up these weight totals ASAP! :D
Appreciate the motivation, my RG3-brotha!
Week 4
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
240x12
240x12
255x8
255x8
Incline Bench Press (w/35 pound Swiss Bar)
195x12
195x12
210x8
210x8
Close-grip Bench Press (w/35 pound Swiss Bar)
170x12
170x12
185x8
185x8
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 4
Day 6 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 31 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 5
Day 1 (Shoulders/Biceps)
Pre-Workout: None
Overhead Press (w/35 pound Swiss bar)
185x8
185x8
200x5
200x5
Overhead Press (dumbbells)
60x10
60x10
60x10
Standing Curls (EZ bar)
125x8
125x8
125x8
Dumbbell Curls
55x9
55x9
55x9
Barbell Curls (w/35 pound Swiss Bar)
105x8
105x8
105x8
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ bar)
80x10
80x10
80x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 5
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (barbell)
285x8
285x8
300x5
300x5
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
225x8
225x8
240x5
240x5
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: None
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 5
Day 3 (Accessory Day)
Pre-Workout: N.O. X-Plode (1 scoop grape flavor)
Upright Row (EZ bar)
180x10
180x10
180x10
Bent Over Rows (Swiss bar)
165x10
165x10
165x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
315x15
315x15
315x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
85x10
85x10
85x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 5
Day 4 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 31 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 5
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
260x8
260x8
275x5
275x5
Incline Bench Press (w/35 pound Swiss Bar)
210x8
210x8
225x5
225x5
Close-grip Bench Press (w/35 pound Swiss Bar)
185x8
185x8
200x5
200x5
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Note: the Mohawk cut is officially back for the summer! :D
[IMG]http://i57.tinypic.com/k00m5f.jpg[/IMG]
[IMG]http://i59.tinypic.com/2q82h07.jpg[/IMG]
[IMG]http://i62.tinypic.com/2ry6plv.jpg[/IMG]
Week 6
Day 1 (Shoulders/Biceps)
Pre-Workout: N.O. X-Plode (1 scoop grape flavor)
Overhead Press (w/35 pound Swiss bar)
185x8
185x8
200x5
200x5
Overhead Press (dumbbells)
60x10
60x10
60x10
Standing Curls (EZ bar)
125x8
125x8
125x8
Dumbbell Curls
55x9
55x9
55x9
Barbell Curls (w/35 pound Swiss Bar)
105x8
105x8
105x8
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ bar)
80x10
80x10
80x10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-OHP
3 sets of 15
Resistance Tube bands-Bent over row
3 sets of 15
Resistance Tube bands-bicep curls
3 sets of 15
Post-workout: Phase8 (1 scoop peanut butter chocolate flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 6
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (barbell)
290x8
290x8
305x5
305x5
Butterflies (dumbbell)
55x10
55x10
55x10
Incline Bench Press (barbell)
230x8
230x8
245x5
245x5
Incline Bench Press (dumbbell)
60x12
60x12
60x12
Dips
3 sets of 20
Raised push-ups
3 sets of 20
Weighted Decline sit-ups (with 45 pound plate)
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Resistance Tube bands-Butterflies
3 sets of 15
Resistance Tube bands-Pulls
3 sets of 15 (each arm)
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 6
Day 3 (Accessory Day)
Pre-Workout: None
Upright Row (EZ bar)
180x10
180x10
180x10
Bent Over Rows (Swiss bar)
165x10
165x10
165x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
315x15
315x15
315x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Week 6
Day 4 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
[QUOTE=ajdahlheimer;1357361771]Week 6
Day 3 (Accessory Day)
Pre-Workout: None
Upright Row (EZ bar)
180x10
180x10
180x10
Bent Over Rows (Swiss bar)
165x10
165x10
165x10
Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
315x15
315x15
315x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups
3 sets of 10
Front Raises (Swiss bar)
90x10
90x10
90x10
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head triceps extensions
3 sets of 15
Behind head triceps extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin[/QUOTE]
That's a lot of stuff in 75 minutes. Nice work. Should be good and sore tomorrow.
[QUOTE=Brackneyc;1357520821]That's a lot of stuff in 75 minutes. Nice work. Should be good and sore tomorrow.[/QUOTE]
Not too bad. I felt fine during my treadmill run yesterday.
High repetition benching (done during the first 4 weeks of my 12 week cycle) is really the only thing I get sore from anymore.
That and running outside where I don't the low impact of a treadmill. Still much prefer outdoors to the boredom of treadmill running though.
Thanks for stopping by/following my journal.
Week 6
Day 5 (secondary chest/ab day)
Pre-Workout: None
Flat Bench Press (w/35 pound Swiss Bar)
260x8
260x8
275x5
275x5
Incline Bench Press (w/35 pound Swiss Bar)
215x8
215x8
230x5
230x5
Close-grip Bench Press (w/35 pound Swiss Bar)
190x8
190x8
205x5
205x5
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 45 minutes
Other supps: Fish Oil/Omega-3's (1400mg) and a Multi-vitamin
Update: 3rd week of Intermittent Fasting. Down 11 pounds, but only lost 1 pounds this week which was a bit deflating since I felt I was very strict with what I ate this week. 232 pounds this morning.