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Week 3
Day 1 (Shoulders/Biceps)
(Got big plans this weekend, so had to skip my off-day and get right into Week 3 of my cycle)
Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops
Seated Military Press (barbell) ---killed them
180x12
180x12
195x8
195x8
Seated Military Press (dumbbell)
60x12
60x12
60x12
Seated Preacher curls (EZ bar)
125x8
125x8
125x8
Standing Dumbbell curls
55x9 (each arm)
55x9 (each arm)
55x9 (each arm)
Upright Row (EZ bar)
175x10
175x10
175x10
Pull-ups
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Preacher curls (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
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 (each arm)
Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water
Time of workout: 1 hour and 30 minutes
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
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[QUOTE=fittofattofit;1296228061]
Any idea of what your average food intake is to maintain your size and activity level?[/QUOTE]
I really don't know man, I've always kind of just eaten whatever I wanted---except was always way too cheap to buy fast food--so never ate it. I eat a lot of eggs, chicken, red meat, and fruit. Not sure of the calories, but I would wager it is a lot.
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[QUOTE=Edman316;1296236461]AJ - Nice work! You are a beast. I have a 2 questions for you:
How many calories are you consuming per day?[/QUOTE]
I don't know. I'll have a couple eggs in the morning, a ton of fruit for lunch along with a chicken breast, and then a regular meal for dinner (spaghetti, tacos, chicken w/rice, hamburger helper, etc. i.e. whatever is easy to make for my 3 kids and I). I also take Phase8 3 times a week (after my bigger lifting days).
[QUOTE=Edman316;1296236461]Does the N.O. Xplode wear off after your workout? I'm considering trying it but I train late and go to bed 1.5 - 2 hours after. I don't want to take something that will keep me up all night.
Thanks.[/QUOTE]
Yes, it wears off right at my workout, BUT I have a very high tolerance to caffeine/stims, since I drink a lot of coffee and have been know to have a vodka-Redbull (or 8 :D ).
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[IMG]http://i62.tinypic.com/2m5fep1.jpg[/IMG]
[IMG]http://i58.tinypic.com/303is1l.jpg[/IMG]
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[QUOTE=ajdahlheimer;1296262891]I don't know. I'll have a couple eggs in the morning, a ton of fruit for lunch along with a chicken breast, and then a regular meal for dinner (spaghetti, tacos, chicken w/rice, hamburger helper, etc. i.e. whatever is easy to make for my 3 kids and I). I also take Phase8 3 times a week (after my bigger lifting days).
Yes, it wears off right at my workout, BUT I have a very high tolerance to caffeine/stims, since I drink a lot of coffee and have been know to have a vodka-Redbull (or 8 :D ).[/QUOTE]
Thanks AJ - bought some N.O. Xplode yesterday. Used it last night. Nice bump in my energy level without any side effects. I'm glad I read about it here. Been out of the game for 10+ years.
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Week 3
Day 2 (Chest)
Pre-Workout: None
Flat Bench Press (barbell)
265x12
265x12
280x8
280x8
Dumbbell Flies
55x12
55x12
55x12
Incline Bench Press (barbell)
190x12
190x12
205x8
205x8
Incline Bench Press (dumbbell)
60x10
60x10
60x10
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 (milk chocolate flavor) One scoop mixed with water
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
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Week 3
Day 3 (Accessory Day)
Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops
Dumbbell Tricep Kick-backs
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Lateral raises (dumbbell)
50x10
50x10
50x10
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups (hammer-grip)
3 sets of 10
Front raises (dumbbell)
40x10 (each arm)
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head tricep extensions
3 sets of 15
Behind head tricep extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Week 3
Day 4 (Cardio)
Pre-Workout: None
3.5 mile run (outdoors; nice cool Fall day after raining earlier. Perfect running weather.)
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Got some DOMS going on this morning in my legs from my run yesterday. Not sure what that is about. I never get sore.
Off-day coming up on Friday.
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Week 3
Day 5 (secondary chest/ab day)
Pre-Workout: None
Decline Bench Press (barbell)
260x12
260x12
260x12
Close-grip Bench Press (barbell)
210x12
210x12
210x12
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 25 minutes
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
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33 minutes is a good time for 3.5 miles. Being chased by angry soccer moms or something? Could explain the doms :)
How come no pre-workout? Just on heavier days?
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I had a bad experience with taking a pwo stim before cardio one time. Feet felt really heavy and I couldn't catch my breath. So I don't ever take one on a cardio - only day anymore. And not gonna waste a serving on a quick 25 minute lift day. I just save the pwo for the 3 days a week I'm bending the bar for an hour, hour and a half. I just know my body pretty well at this point.
-
Makes sense. I've never bought it but looked at it the other day when picking up my protein powder. Stuff isn't cheap so I don't blame you for only using it on heavy days.
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[QUOTE=ajdahlheimer;1296264141][IMG]http://i62.tinypic.com/2m5fep1.jpg[/IMG][/QUOTE]
Now that's a beard a man can be proud of. Do you hide snacks in that thing?
Looks like low volume tonight. Is that because it's a secondary workout?
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[QUOTE=InternetTuffGuy;1298551101]Now that's a beard a man can be proud of. Do you hide snacks in that thing?[/QUOTE]
I shaved it on Monday. Just look like a regular Joe Schlub now.
[QUOTE=InternetTuffGuy;1298551101]Looks like low volume tonight. Is that because it's a secondary workout?[/QUOTE]
Yeah, it's really just a quick little lift so I can "get my fix". I tried only lifting 3 days a week for a bit and I found myself going a little nuts on that other off-day.
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Week 3
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill; as much as I hate my treadmill, it sure is a nice thing to have when you wake up and it's 30 degrees outside. This is the first time I've used it since last winter, as all my runs have been outside. Not for long, with the MN winter right around the corner.)
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 (3 soft gels) and a Multi-vitamin
Post-run pic: No more epic beard, but will grow back in time for ice fishing season this winter.
[IMG]http://i59.tinypic.com/29honl.jpg[/IMG]
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Week 4 [b]-- Last week of high reps/lower weight. Upped a few of the weights this morning. Kicked some ass.[/b]
Day 1 (Shoulders/Biceps)
Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops
Seated Military Press (barbell)
185x12
185x12
200x8
200x8
Seated Military Press (dumbbell)
60x12
60x12
60x12
Seated Preacher curls (EZ bar)
130x8
130x8
130x8
Standing Dumbbell curls
55x9 (each arm)
55x9 (each arm)
55x9 (each arm)
Upright Row (EZ bar)
180x10
180x10
180x10
Pull-ups
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Incline Dumbbell Curls
35x10 (each arm)
35x10 (each arm)
35x10 (each arm)
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 (each arm)
Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water
Time of workout: 1 hour and 25 minutes
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
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[QUOTE=ajdahlheimer;1298656931]
Post-run pic: No more epic beard, but will grow back in time for ice fishing season this winter.
[IMG]http://i59.tinypic.com/29honl.jpg[/IMG][/QUOTE]
You look younger with the toilet brush beard though :p
Carrying a huge amount of mass in the pics last page. Awesome shoulder pressing 200lbs for reps .. I'd be delighted to have that for a bench pressing set. Really impressive pull-ups as well getting 10 reps at 230+ BW and after all the other shoulder work
I note that you did all the work with the tube bands as well ... have you always done that type of shoulder work and have you ever had any shoulder injures?
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[QUOTE=fittofattofit;1299230651]
I note that you did all the work with the tube bands as well ... [/QUOTE]
I always like to end a heavy workout with some tube band exercises to act almost like a post-workout stretch. I've been using them for probably a couple years now. Very cheap. I bust them all the time, but I just buy a new one and then return the broken ones the next day.
I'm on my 5th set of these (but have only actually paid for one. LOL).
[url]http://www.walmart.com/ip/Gold-s-Gym-Long-Series-Resistance-Tube-Kit-with-DVD/12167849[/url]
[QUOTE=fittofattofit;1299230651]... have you always done that type of shoulder work and have you ever had any shoulder injures?[/QUOTE]
I used to do OHP with an EZ bar for years, then I took a 5 year break from any OHP. Not because was I was injured, just kind of tired of the lift. I got back into military pressing about 3 years ago when I got my new bench that easily modifies into a military press station. Before my hiatus, my max was probably 205 3 times. Now it's probably 255 3 times. I've been fortunate to never have any shoulder injuries/issues. Elbow a couple years ago, but that is healed now (granted it healed all messed up resulting in loss of ROM, but all I care about is being pain-free). Word of advice--don't arm wrestle.
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Week 4
Day 2 (Chest)
Pre-Workout: None (didn't feel like it)
Flat Bench Press (barbell)
265x12
265x12
280x8
280x8
Dumbbell Flies
55x12
55x12
55x12
Incline Bench Press (barbell)
190x12
190x12
205x8
205x8
Incline Bench Press (dumbbell)
60x10
60x10
60x10
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 (milk chocolate flavor) One scoop mixed with water
Time of workout: 1 hour and 20 minutes
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
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Week 4
Day 3 (Accessory Day)
Pre-Workout: N.O. Xplode (Grape flavor) 1.0 scoops
Single-arm rows (dumbbell)
60x10 (each arm)
60x10 (each arm)
60x10 (each arm)
Lateral raises (dumbbell)
50x10
50x10
50x10
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups (hammer-grip)
3 sets of 10
Front raises (dumbbell)
40x10 (each arm)
Resistance Tube bands-Lateral raises
3 sets of 15
Resistance Tube bands-Behind head tricep extensions
3 sets of 15
Behind head tricep extensions (dumbbell)
60x15
60x15
60x15
Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
[IMG]http://i62.tinypic.com/2ry60e8.jpg[/IMG]
[IMG]http://i61.tinypic.com/2q30hzm.jpg[/IMG]
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Week 4
Day 4 (Cardio)
Pre-Workout: None
3.5 mile run (outdoors; 59 degrees, pretty windy)
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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Oh hai
Didn't see you started a journal. Good luck with it and your training.
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[QUOTE=EjnarKolinkar;1300230571]Oh hai
Didn't see you started a journal. Good luck with it and your training.[/QUOTE]
Thanks, man. This journal has really made tracking lifts and weights easier from week to week for my program. If I forget how much I did the week before, I just quick pull up this journal on my smart phone.
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Week 4
Day 5 (secondary chest/ab day)
Pre-Workout: None
Decline Bench Press (barbell)
260x12
260x12
260x12
Close-grip Bench Press (barbell)
210x12
210x12
210x12
Leg raises (while hanging from pull-up bar)
3 sets of 20
Post-workout: None
Time of workout: 25 minutes
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
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Strong work going on in here, nice job keeping the cardio in there, pretty good pace on the runs.
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[QUOTE=Plateauplower;1300694181]Strong work going on in here, nice job keeping the cardio in there, pretty good pace on the runs.[/QUOTE]
Thanks, brah. It's gonna be an adjustment getting back to full-time treadmill running this winter, but one good thing is you can actually keep a faster pace than outdoors (granted the machine is doing some of the work for you).
Off-day today, but I actually feel pretty good/rested today. No fatigue.
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Is your treadmill in front of a tv? I have a bike by my basement tv and I find riding that while watching the Leafs all winter really gets my heart rate going :mad:
:D
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[QUOTE=mirroroferised;1300730031]Is your treadmill in front of a tv? [/QUOTE]
Not directly in front of one, no. There is one a little off to the side of hit, but I don't watch it while I run (cuz I'd likely take a spill). I just rock out to my mp3 player, like I do during my outdoor runs. My pet peeve is kids running around or making noise in the house during my treadmill runs though.
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Hope you have a license for those guns...
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AJ -- You've got some good pressing strength, but you are seriously neglecting back work. On some of your workouts, I counted 20 sets of pressing, yet you have almost no back work here. I see that you sometimes do 3 sets of pullups, but that is it. Don't get me wrong -- You are doing very well for yourself, but your imbalanced routine is setting you up for a disproportionate physique, and possible shoulder issues down the road.
Props for your overhead pressing numbers -- very impressive indeed.
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[QUOTE=ajdahlheimer;1299263381]I always like to end a heavy workout with some tube band exercises to act almost like a post-workout stretch. I've been using them for probably a couple years now. Very cheap. I bust them all the time, but I just buy a new one and then return the broken ones the next day.
I'm on my 5th set of these (but have only actually paid for one. LOL).
[url]http://www.walmart.com/ip/Gold-s-Gym-Long-Series-Resistance-Tube-Kit-with-DVD/12167849[/url][/quote]
Those are great at that price .. I used to do a lot of band work but I've been slack
[QUOTE=ajdahlheimer;1299263381]
I used to do OHP with an EZ bar for years, then I took a 5 year break from any OHP. Not because was I was injured, just kind of tired of the lift. I got back into military pressing about 3 years ago when I got my new bench that easily modifies into a military press station. Before my hiatus, my max was probably 205 3 times. Now it's probably 255 3 times. I've been fortunate to never have any shoulder injuries/issues. Elbow a couple years ago, but that is healed now (granted it healed all messed up resulting in loss of ROM, but all I care about is being pain-free). Word of advice--don't arm wrestle.[/QUOTE]
That's a great bump over the 3 years back training. 205 is a huge OHP but 255 is monster. What was the main difference this time that got the weight bumped: more bodyweight/better nutrition? better programming? easier to lift with the new bench station?
Huge pressing work and looking huge .. your arms are as big as your head in those pics and your shoulders are even bigger ;)
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[QUOTE=Karl_Hungus;1300987161]AJ -- You've got some good pressing strength, but you are seriously neglecting back work. On some of your workouts, I counted 20 sets of pressing, yet you have almost no back work here. I see that you sometimes do 3 sets of pullups, but that is it. Don't get me wrong -- You are doing very well for yourself, but your imbalanced routine is setting you up for a disproportionate physique, and possible shoulder issues down the road. [/QUOTE]
I'm not really trying to obtain a cookie-cutter physique or anything, Karl. I just wanna be huge and be able to lift a lot.
But what are some other good back exercises I can add? Remember I am confined to my own home gym, so no room to do deads, etc. What else?
Thanks btw. Always room for improvement/willing to accept constructive criticism.
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[QUOTE=fittofattofit;1301034621]What was the main difference this time that got the weight bumped: more bodyweight/better nutrition? better programming? easier to lift with the new bench station?
[/QUOTE]
Pretty much all of the above. I have much better equipment now. Before I was doing military press on a bench with no back. I can sell out a lot more on this new station. I have about 15 pounds more lean body mass (estimation) now than back then. Nutrition is something I have focused more on lately. I did no supps back then. Now I stagger protein, PWO's, creatine, omega-3's, and a multi. But the last two months I've actually started improving my diet (oatmeal/eggs in the morning, fruit/chicken breast/tuna at lunch). I think one thing that has always worked in my favor for diet is the fact I am way too cheap to ever buy fast food.
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[QUOTE=ajdahlheimer;1301048671]I'm not really trying to obtain a cookie-cutter physique or anything, Karl. I just wanna be huge and be able to lift a lot.
But what are some other good back exercises I can add? Remember I am confined to my own home gym, so no room to do deads, etc. What else?
Thanks btw. Always room for improvement/willing to accept constructive criticism.[/QUOTE]
Well -- you are well on your way to meeting that objective. You are already pretty big, and you've got some great strength (especially overhead press).
I know you are limited based on equipment, but if it were me, I would also add in some rows, barbell rows in particular (excellent exercise). Others to consider are T-Bar rows, landmine rows, and DB rows. Given that your DB's only go up to 60 pounds, they are probably too light for you to do DB rows -- one forum member awhile back posted a creative solution for that (can't remember who). He would take zipties to the gym, stack one DB on top of the other, and would wrap a ziptie around both handles (at both ends), turning two 60 lb DB's into a 120 lb DB. Now obviously, it would be stupid to do this for a pressing exercise, but for a DB row, it looked like it worked well. And of course, I would keep the pullups.
Cool to see you have a journal brotato.
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Week 4
Day 6 (Cardio)
Pre-Workout: None
3.5 mile run. (Outdoors, gorgeous fall morning).
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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[QUOTE=Karl_Hungus;1301095131]Well -- you are well on your way to meeting that objective. You are already pretty big, and you've got some great strength (especially overhead press).
I know you are limited based on equipment, but if it were me, I would also add in some rows, barbell rows in particular (excellent exercise). Others to consider are T-Bar rows, landmine rows, and DB rows. Given that your DB's only go up to 60 pounds, they are probably too light for you to do DB rows -- one forum member awhile back posted a creative solution for that (can't remember who). He would take zipties to the gym, stack one DB on top of the other, and would wrap a ziptie around both handles (at both ends), turning two 60 lb DB's into a 120 lb DB. Now obviously, it would be stupid to do this for a pressing exercise, but for a DB row, it looked like it worked well. And of course, I would keep the pullups.
Cool to see you have a journal brotato.[/QUOTE]
Thanks Karl. I already do upright row with my ez bar and dumbell row with my 60's. I can always buy heavier dumbbells too.
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I'll have to Google some videos of T-bar and landmine rows. Not familiar with those.
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First things first, my son's 3rd and 4th grade football team completed their undefeated season Saturday under the lights with a championship victory! Thanks in part to my coaching (my defense did not allow a TD all season). My son Jackson (i.e. The Jack-Hammer) played out of his mind. Led our team in tackles!
[IMG]http://i57.tinypic.com/20zvjtc.jpg[/IMG]
[IMG]http://i61.tinypic.com/2qlyb1j.jpg[/IMG]
Throw back Pic. My son in 4th grade (2014) and me in 4th grade (1990)...
[IMG]http://i58.tinypic.com/jkvk15.jpg[/IMG]
So with that out of the way, back to more important things like bendin' the bar!
Week 5 -- first week of less reps/more weight (i.e. my wheel-house). Pumped up!
Day 1 (Shoulders/Biceps)
Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops
Seated Military Press (barbell)
200x8
200x8
215x5
215x5
Seated Military Press (dumbbell)
60x12
60x12
60x12
Seated Preacher curls (EZ bar)
130x8
130x8
130x8
Standing Dumbbell curls
55x9 (each arm)
55x9 (each arm)
55x9 (each arm)
Upright Row (EZ bar)
180x10
180x10
180x10
Pull-ups
3 sets of 10
Trunk Rotators (with 45 pound plate)
3 sets of 50
Hammer-Curls (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
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 (each arm)
Post-workout: Phase8 (milk chocolate flavor) One scoop mixed with water
Time of workout: 1 hour and 30 minutes
Other supps: Fish Oil/Omega-3's (2 soft gels) and a Multi-vitamin
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Had a kick-ass workout yesterday. An old co-worker of mine came over and lifted with me. Young big strong kid (23 years old, 6-6 255). By the time we got to the dips and push-ups portion of my workout, he couldn't do a single rep. Totally spent (and he was doing significantly less weight than me). LOL. Man-up youngin'!
Week 5
Day 2 (Chest)
Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops
Flat Bench Press (barbell)
285x8
285x8
300x5
300x5
Dumbbell Flies
55x12
55x12
55x12
Incline Bench Press (barbell)
240x8
240x8
255x5
255x5
Incline Bench Press (dumbbell)
60x10
60x10
60x10
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 (milk chocolate flavor) One scoop mixed with water
Time of workout: 1 hour and 30 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Sitting at 236 for body weight at the moment. Was 242 a couple weeks ago.
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IN on big arms and big paychecks journal. I'll never be as hooge as AJ, but I'll die trying to be the strongest 5'9" and under mofo I can be. Great lifts man!
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[QUOTE=Jbizzlechizzle;1302122751]IN on big arms and big paychecks journal. I'll never be as hooge as AJ, but I'll die trying to be the strongest 5'9" and under mofo I can be. Great lifts man![/QUOTE]
Hey, I'm only 5-10 myself, brah. But it's like the bitches say, every inch counts! :D Or at least that's something this mofo hears a lot! LOL
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[QUOTE=ajdahlheimer;1302124321]Hey, I'm only 5-10 myself, brah. But it's like the bitches say, every inch counts! :D Or at least that's something this mofo hears a lot! LOL[/QUOTE]LMAO... every inch counts indeed. I've set a mental limit of 200 lbs for myself. I play basketball quite a bit, so staying semi-lean is important to me. At my heaviest, I was 208 but I wasn't lifting (or doing much of anything) at the time and was quite sloppy because of it.
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[QUOTE=Jbizzlechizzle;1302130681]LMAO... every inch counts indeed. I've set a mental limit of 200 lbs for myself. I play basketball quite a bit, so staying semi-lean is important to me. At my heaviest, I was 208 but I wasn't lifting (or doing much of anything) at the time and was quite sloppy because of it.[/QUOTE]
Nice man, I'd played basketball in high school, but right around 200 pounds. I still run now as part of my workout, but no hoops. Lost a lot of coordination gaining so much mass. That whole starting/stopping/jumping thing wouldn't work for me now. Even though my conditioning is still good from my running.
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[QUOTE=ajdahlheimer;1302039481]Had a kick-ass workout yesterday. An old co-worker of mine came over and lifted with me. Young big strong kid (23 years old, 6-6 255). By the time we got to the dips and push-ups portion of my workout, he couldn't do a single rep. Totally spent (and he was doing significantly less weight than me). LOL. Man-up youngin'!
Week 5
Day 2 (Chest)
Pre-Workout: N.O. Xplode (Grape flavor) 1.5 scoops
Flat Bench Press (barbell)
285x8
285x8
300x5
300x5
Dumbbell Flies
55x12
55x12
55x12
Incline Bench Press (barbell)
240x8
240x8
255x5
255x5
Incline Bench Press (dumbbell)
60x10
60x10
60x10
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 (milk chocolate flavor) One scoop mixed with water
Time of workout: 1 hour and 30 minutes
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
Sitting at 236 for body weight at the moment. Was 242 a couple weeks ago.[/QUOTE]
Excellent workout template right here man.
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Week 5
Day 3 (Accessory Day)
Pre-Workout: N.O. Xplode (Grape flavor) 1.0 scoops
Triceps kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Lateral raises (dumbbell)
50x10
50x10
50x10
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups (hammer-grip)
3 sets of 10
Front raises (dumbbell)
40x10 (each arm)
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: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin
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[QUOTE=bradandblake;1302294531]Excellent workout template right here man.[/QUOTE]
Hey thanks, brah. I guess one really doesn't realize how intense a routine is when you normally lift alone by yourself. This kid said nobody in his entire gym could hang with that chest day doing all the reps in that amount of time. He showed me a couple different exercises I am going to have to incorporate in there too.
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[QUOTE=ajdahlheimer;1302382181]Week 5
Day 3 (Accessory Day)
Pre-Workout: N.O. Xplode (Grape flavor) 1.0 scoops
Triceps kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)
Lateral raises (dumbbell)
50x10
50x10
50x10
Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)
Shoulder shrugs (barbell)
275x15
275x15
275x15
Shoulder shrugs (dumbbell)
60x25
60x25
60x25
Pull-ups (hammer-grip)
3 sets of 10
Front raises (dumbbell)
40x10 (each arm)
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: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (3 soft gels) and a Multi-vitamin[/QUOTE]
Shiiiite u are a strong mofo! 45lb tri kickbacks and 50lb lateral raises about says it all. Beastly
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[QUOTE=raynerd;1302386221]Shiiiite u are a strong mofo! 45lb tri kickbacks and 50lb lateral raises about says it all. Beastly[/QUOTE]
Actually it's those 40x10 dumbbell front raises that are the absolute death of me. But I think it is partially due to being pretty gassed by that time of my workout.
I actually go all the way up over my head with them, so slightly higher than this diagram.
[img]http://www.mega-pro.com/images/workout/wt/exercises/front_deltoid_raises.gif[/img]
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[QUOTE=ajdahlheimer;1302389021]Actually it's those 40x10 dumbbell front raises that are the absolute death of me. But I think it is partially due to being pretty gassed by that time of my workout.
I actually go all the way up over my head with them, so slightly higher than this diagram.
[img]http://www.mega-pro.com/images/workout/wt/exercises/front_deltoid_raises.gif[/img][/QUOTE]
Ya those are fn killers, especially if you are taking them up that high. Haven't done them in a long time, probably for that very reason! Lol
