Saturday May 19, 2012 - Legs
Pre - 3/4 sc Juggernaut + 3/4 sc Juggernaut HP
Intra - 1 sc BCAA + 1 sc Glutamine MTX
superset
3x10,11,11x135 - SLD
3x12,12,12x70 - Lying Leg Curl
Stretch.....
Leg Extension (plate load)
10,10,7,7x150
Belt Squats - First this year - Feels good - full
12x145, 12x190, 10,8x215
Sissy Squat
2x12,10xbodyweight - time to add weight...
Standing Calf
12,12,12,10x110
Seated Calf
12,12,12,10x85
Hanging Leg Raise x 2
D.A.R.D - 1 long set
1.5 sc Infinite Whey Strawberry + 1/3t cinnamon
------------------------------------------------------------------------------
Tennis anyone?
|
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05-19-2012, 10:56 AM #1531--------------------------------------------------------------
Available as a rep
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05-19-2012, 12:30 PM #1532
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05-19-2012, 01:25 PM #1533
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4253
^ Very Nice!!
Just got back from taking my mom out for a late mothers day lunch at Applebees and shopping.
Picked up some New Balance Minimus shoes, really like them so far.
I also got some new MMA Gloves so I can go back to working my heavy bag . And 2 new Nike Dri-Fit shirts.
Had a steak and veggies with some crispy potatoes at AppleBees and visited my friend in the Hospital and brought him some BK and picked up a Fruit Smoothie for myself.
Now Im going to go work the heavy bag for a little and do Burpees and Bench Jumps as well.
Dinner tonight is 2 Angus Burgers and Salad MmmmmLast edited by Credz; 05-19-2012 at 02:20 PM.
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Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
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05-19-2012, 06:34 PM #1534
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05-20-2012, 04:16 AM #1535
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4253
1 scoop Juggernaut HP
1 scoop Carno-Cre
1/2 Scoop Infinite Force
Shoulders/Arms
Previous Week ~~ Current
Standing Shoulder Press:
Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 52.5lbs - 12 ~~ 52.5lbs -16
Set 3 60lbs - 5 ~~ 60lbs- 6
Bicep Curls
Set 1 20lbs - 40 ~~ 20lbs - 40
Set 2 35lbs - 20 ~~ 35lbs - 20
Set 3 40lbs - 10 ~~ 40lbs - 10
One Arm Tricep Overhead
Set 1 20lbs - 35 ~~ 20lbs - 35
Set 2 30lbs - 15 ~~ 30lbs - 16
Set 3 35lbs - 8 ~~ 35lbs - 8
----
Side Raise
Set 1 15lbs - 30 ~~ 15lbs - 32
Set 2 25lbs - 18 ~~ 25lbs - 20
Set 3 30lbs - 12 ~~ 30lbs - 12
21's
Set 1 20lbs - 21 ~~ 20lbs - 21
Set 2 25lbs - 21 ~~ 25lbs - 21
Set 3 30lbs - 21 ~~ 30lbs - 21
Front/Back Extensions
Set 1 20lbs - 18 ~~ 20lbs - 18
Set 2 25lbs - 14 ~~ 25lbs - 16
Set 3 25lbs - 12 ~~ 30lbs - 6
---
Front Raise
Set 1 20lbs - 22 ~~ 20lbs - 22
Set 2 20lbs - 22 ~~ 20lbs- 22
Set 3 25lbs - 25 ~~ 25lbs - 25
Alt. Curls
Set 1 30lbs - 16 ~~ 30lbs - 16
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 45lbs - 10 ~~ 45lbs - 10
Dips
Set 1 35 reps ~~ 40
Set 2 30 reps ~~ Legs raised - 30
Set 3 40 reps ~~ Legs raised - 32
----
Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 30lbs - 12 ~~ 30lbs - 12
Concentration Curl
Set 1 30lbs - 16 ~~ 30lbs - 18
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 45lbs - 10 ~~ 50lbs - 6
Lying Down Tricep
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 10
----
Arnold Press
Set 1 25lbs - 22 ~~ 25lbs - 22
Set 2 30lbs - 14 ~~ 30lbs - 16
Set 3 40lbs - 10 ~~ 40lbs - 10
DB Preacher Curl
Set 1 22.5lbs - 20 ~~ 25lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 30lbs - 10 ~~ 30lbs - 12
Declined Lying Down Tricep
Set 1 25lbs - 20 ~~ 25lbs - 22
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 35lbs - 8 ~~ 35lbs - 8
----
Inlcline Hammer Curls
Set 1 25lbs - 20 ~~ 25lbs - 20
Set 2 30lbs - 16 ~~ 30lbs - 16
Set 3 35lbs - 8 ~~ 35lbs - 8
---
Inlcline Curls
Set 1 20lbs - 9 ~~ 20lbs - 12
Set 2 25lbs - 9 ~~ 25lbs - 10
Set 3 30lbs - 5 ~~ 30lbs - 7
1 cup almond milk, 1 scoop infinite whey--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
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05-20-2012, 05:48 AM #1536
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05-20-2012, 06:13 AM #1537
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4253
Thanks
Took them for the first run this morning 2.5 miles. They felt like they weren't even on my feet, very light and held my foot in place great.
Also after my run I did 50 Burpees and 50 Bench Jumps. Im looking to throw in 50 Body Squats along with the Burpees and Bench Jumps this week after my cardio.
Later this afternoon I plan on doing Abs and maybe something with it but we will see.
I ate a Banana and popped 1 Phenycore after my jog as well.
Diet for today should be fairly good, I like to keep it low carb but today I will be having some..
Lunch: Grilled Chicken Wrap on Wheat
Mid Afternoon: Grilled Chicken Wrap on Wheat again.
Dinner: Taco Salad (Lean Ground Turkey, Some Salsa, Lettuce and Tomato from what I believe)
Then cottage cheese like usual before bed lol.--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
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05-20-2012, 06:29 AM #1538
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05-20-2012, 06:43 AM #1539
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4253
Yeah I was worried about them hurting my feet. But I normally workout and do my cardio in my apartment barefoot half the time anyway and jog on my forefoot in my other running shoes, so the transition into them isn't going too bad so far for Day 1, We will see if my feet are too sore tomorrow or tonight haha. It was either the 5 Fingers or the New Balance. I liked both but went with the New Balance. They have Vibram soles so we will see how they do for my Warrior Dash and Spartan Race coming up here
--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
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05-20-2012, 01:03 PM #1540
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4253
I just finished up some Abs. Took about 45 minutes. I did Ab Ripper X, Then Some of the movies I like to do from P90X+ Abs/Core for the remainder of the time, Focusing on the lower abs. I also worked on some grip strength and at the end of my ab super sets I hung from two towels off my pull up bar for as long as I could.
--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
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05-21-2012, 08:24 AM #1541
Monday May 21th, 2012 - Back & chest & Shoulders
1 scoop Juggernaut HP + 1/2 scoop Juggernaut original
1 scoop Glutamate MTX + 1 sc BCAA + 1/2 sc Massport
Wide Lat Pulldown
3x8,9,7x150 (Fat Gripz)
.... I knew this would happen - couldn't do the same reps with the Gripz because of pulling. Still getting a good pump in back too!
C-G Lat Pulldown
2x7,7x150 (Fat Gripz)
Hyperextension 2 sets
Close-grip chins (not FG)
2x8,8
Chest:
2x18,16x35 Cable Crossover (emphasize stretch-contraction and go for reps - Lower & upper chest)
Shoulders:
Standing upright cable rows - Pre-exhaust (no FG)
4x11,10,10,10x115
Kneeling Smith BNP (Fat Gripz)
3x9,7,8x115
(facing) Incline DB lateral raises
3x12,10,11x25--------------------------------------------------------------
Available as a rep
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05-22-2012, 12:09 PM #1542
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23952
05.21.2012/05.22.2012
05.21.2012
Goblet Squat WU
20x25
20x10
Palms Forward Deadlift
135x5
185x5
225x5
245x5
Dips
BWx20
BW+120x5
BW+120x5
Chin-ups
BWx10
BW+50x5
BW+50x5
Cleans
95x20
Incline Sit-ups
10
05.22.2012
Goblet Squat WU
25x20
Palms Forward Deadlift
135x5
225x5
250x5
Dips BWx20
BW+120x5
BW+125x5
Chin-ups
BWx10
BW+55x5
BW+55x5
Cleans
95x20
Incline Situps
12Workout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
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05-22-2012, 12:23 PM #1543
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05-22-2012, 01:22 PM #1544
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05-23-2012, 04:39 AM #1545
Wednesday May 23, 2012
Pre: 1.5 scoops Juggernaut HP + 1/2 Scoop Juggernaut Original
Intra: 1 sc Glutamin + 1 sc BCAA
Triceps: (3 sec reps, hold contraction 3 secs, concentrate hard on contraction)
Standing Rope Cable Tricep Extension
14x150, 11,11,11,11x160
Dips - 2" bars
10,9,8,8
Biceps:
13,12,11,10,9x55 Incline Curl (not FG)
11,10,10,10x105 Low-Cable E-Z Slide Curl (Fat Gripz)
E-Z Seated Lower Cable Wrist Curls on Knees 3x 105 (Fat Gripz)
Wrist Roller (not FG)
Farmer Walk - 1x65 (not FG - can't put them in there, but use grip sponges)
1.5 scoop vanilla Infinite Whey--------------------------------------------------------------
Available as a rep
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05-23-2012, 04:41 AM #1546
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05-23-2012, 11:22 AM #1547
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05-23-2012, 11:23 AM #1548
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05-24-2012, 08:00 AM #1549
Thursday May 24, 2012 - Legs
Pre - 3/4 sc Juggernaut + 3/4 sc Juggernaut HP
Intra - 1 sc BCAA + 1 sc Glutamine MTX
superset
3x10,10,11x135 - SLD
3x11,11,11x70 - Lying Leg Curl
Stretch.....
Leg Extension (plate load)
10,10,8,9x150
Burst of energy coming in....
Belt Squats
10x190, 10,10,10x215
Sissy Squat
2x12,10xbodyweight - time to add weight... next time
Standing Calf
13,11,12,12,12x110
Seated Calf
skip..
Hanging Leg Raise x 2
D.A.R.D - 1 long set--------------------------------------------------------------
Available as a rep
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05-24-2012, 08:07 AM #1550
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05-25-2012, 06:25 AM #1551
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05-25-2012, 06:32 AM #1552
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05-25-2012, 08:40 AM #1553
Friday May 25th, 2012 - Back & chest & Shoulders
1 scoop Juggernaut HP + 1/2 scoop Juggernaut original
Intra: 1 scoop Glutamate MTX + 1 sc BCAA
Wide Lat Pulldown
3x9,8,8x150 (Fat Gripz)
C-G Lat Pulldown
3x8,7,7x150 (Fat Gripz)
Hyperextension 2 sets
Close-grip chins (not FG)
2x7,8
Chest:
2x15,16x45 Cable Crossover (emphasize stretch-contraction and go for reps - Lower & upper chest)
Shoulders:
Standing upright cable rows - Pre-exhaust (FG)
4x12,10,10,10x115
Kneeling Smith BNP (Fat Gripz)
3x8,9,8x115
(facing) Incline DB lateral raises
3x12,12,12,10x25
1.5 sc Infinite Whey--------------------------------------------------------------
Available as a rep
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05-25-2012, 11:23 AM #1554
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23952
05.25.2012
Goblet Squats 35x20
Deadlifts Palms forward. 135x5 225x5 275x5
Dips BWx 20 Bw+135x5 Bw=135x5
Chin-ups Bw+65x5 Bw+65x5
D. Swings 30x50
Incline Sit-ups 16
2 mile run (NTK)
I am also sprinkling in a few sprint sessions and 2 milers each week.Workout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
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05-26-2012, 06:28 AM #1555
Not being able to go heavy on legs, they seem to recover easier, so I'm doing them again...
Saturday May 26, 2012 - Legs
Pre - 3/4 sc Juggernaut + 3/4 sc Juggernaut HP
Intra - 1 sc BCAA + 1 sc Glutamine MTX
superset
3x12,12,12x135 - SLD
3x12,11,11x70 - Lying Leg Curl
Stretch.....
Leg Extension (plate load)
10,9,8,8x150
Smith Squats
10x135, 10,8,9x205
Sissy Squat
2x6,7x25
Standing Calf
13,11,12,12x110
Seated Calf
12,12,12,x85
D.A.R.D - 1 long set--------------------------------------------------------------
Available as a rep
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05-26-2012, 06:32 AM #1556
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23952
:::::::::::::::::::::::::::Infinite Labs Massport::::::::::::::::::::::::::::::::::::
http://www.bodybuilding.com/store/ilabs/massport.html
MASSPORT™
A Post-workout Portal for Maximum Mass Gains! Reinforce Your Strength, Power and Recovery with Infinite Labs™ The Thrill of Performance!
MassPort is a post-workout myotrophic stimulus reinforcer with 6 Layers of training stimulus reinforcing & extending action*. It promotes anabolic signaling strength of your workout while expanding & promotes muscle tissue support to help you achieve muscle adaptation, mass & strength gains.*
MassPort extends and reinforces the stimulus of training so that every workout potentially yields bigger, stronger muscles.* Each ingredient in its Multi-Layered Stimulus Reinforcer Network™ spreads with capillary-like action into every nook and cranny including individual muscle fibers and the extracellular and intravascular spaces, promoting expansion, solidifying to grow even after workouts which might have otherwise lacked sufficient myotrophic power to produce gains.*
MASSPORT™ turns the single-lane "country road" of contemporary post-workout formulas into an unprecedented 32-lane myotrophic "superhighway" that potentially keeps the training stimulus alive and building long after your last rep.*
Bursting with flavor, MASSPORT™ supports accelerated & sustained post-workout gains in:
Whole-muscle mass, strength, shape, definition & hardness*
Plasma volume, vascularity & fullness*
Blood glucose recovery & energy stabilization*
Whole-body glycogen & protein anabolism*
Optimization of muscle adaptation, growth & contractile performance*
Directions For MassPort: Mix 1 scoop of Massport with 12-16 oz. of cold water (to desired taste) and drink immediately following your workout. For maximum results, consume a normal meal with at least 25 grams of high quality protein one hour later.
http://www.bodybuilding.com/store/ilabs/massport.htmlWorkout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
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05-26-2012, 10:59 AM #1557
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05-27-2012, 02:26 AM #1558
- Join Date: Jul 2007
- Location: Northwood, Ohio, United States
- Age: 49
- Posts: 3,369
- Rep Power: 257
Can non-IL reps such as myself join your League of Extraordinary Gentlemen?
-----------------------------------------------------------------------------------------------------------
If you want it, make it happen. No one else, but you, can make you make it happen.
Don't "JUST DO IT", give it your all.
Anyone can show up and pick up a dumbell, but not everyone will give it their all.
I don't stop working out when my muscles are sore, I stop when I'm done with my workout.
Todays excuses, won't help you tomorrow.
VENI VIDI VICI
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05-27-2012, 08:35 AM #1559
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05-27-2012, 12:35 PM #1560
- Join Date: Mar 2008
- Location: Mifflinburg, Pennsylvania, United States
- Age: 39
- Posts: 14,660
- Rep Power: 4253
Saturday: No Workout. Went to Atlantic City Friday and came home today (Sunday)
Sunday:
Shoulders/Arms
Previous Week ~~ Current
Standing Shoulder Press:
Set 1 20lbs - 60 ~~ 20lbs - 60
Set 2 52.5lbs - 12 ~~ 52.5lbs -16
Set 3 60lbs - 5 ~~ 60lbs- 6
Bicep Curls
Set 1 20lbs - 40 ~~ 20lbs - 40
Set 2 35lbs - 20 ~~ 35lbs - 20
Set 3 40lbs - 10 ~~ 40lbs - 10
One Arm Tricep Overhead
Set 1 20lbs - 35 ~~ 20lbs - 35
Set 2 30lbs - 15 ~~ 30lbs - 16
Set 3 35lbs - 8 ~~ 35lbs - 8
----
Side Raise
Set 1 15lbs - 30 ~~ 15lbs - 32
Set 2 25lbs - 18 ~~ 25lbs - 20
Set 3 30lbs - 12 ~~ 30lbs - 12
21's
Set 1 20lbs - 21 ~~ 20lbs - 21
Set 2 25lbs - 21 ~~ 30lbs - 21
Set 3 30lbs - 21 ~~ 35lbs - 21
Front/Back Extensions
Set 1 20lbs - 18 ~~ 20lbs - 18
Set 2 25lbs - 16 ~~ 30lbs - 8
Set 3 25lbs - 12 ~~ 30lbs - 6
---
Front Raise
Set 1 20lbs - 22 ~~ 20lbs - 22
Set 2 20lbs - 22 ~~ 20lbs- 22
Set 3 25lbs - 25 ~~ 25lbs - 22
Alt. Curls
Set 1 30lbs - 16 ~~ 30lbs - 16
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 45lbs - 10 ~~ 45lbs - 10
Dips
Set 1 40 reps ~~ Legs raised -40
Set 2 LR -30 reps ~~ Legs raised - 40
Set 3 LR- 32 reps ~~ Legs raised - 40
----
Rear Delt Fly
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 30lbs - 12 ~~ 30lbs - 12
Concentration Curl
Set 1 30lbs - 16 ~~ 30lbs - 18
Set 2 40lbs - 10 ~~ 40lbs - 10
Set 3 45lbs - 10 ~~ 50lbs - 6
Lying Down Tricep
Set 1 25lbs - 25 ~~ 25lbs - 25
Set 2 30lbs - 18 ~~ 30lbs - 18
Set 3 35lbs - 10 ~~ 35lbs - 10
----
Arnold Press
Set 1 25lbs - 22 ~~ 25lbs - 22
Set 2 30lbs - 14 ~~ 30lbs - 16
Set 3 40lbs - 10 ~~ 40lbs - 10
DB Preacher Curl
Set 1 22.5lbs - 20 ~~ 25lbs - 20
Set 2 30lbs - 12 ~~ 30lbs - 14
Set 3 30lbs - 10 ~~ 30lbs - 12
Declined Lying Down Tricep
Set 1 25lbs - 20 ~~ 25lbs - 22
Set 2 30lbs - 12 ~~ 30lbs - 12
Set 3 35lbs - 8 ~~ 35lbs - 8
----
Inlcline Hammer Curls
Set 1 25lbs - 12 ~~ 25lbs - 20
Set 2 30lbs - 10 ~~ 30lbs - 12
Set 3 35lbs - 7 ~~ 35lbs - 8
Shoulder Rolls
Set 1 25lbs - 8 ~
Set 2 30lbs - 8
Set 3 35lbs - 8
---
Inlcline Hammer Curls
Set 1 20lbs - 20 ~~ 20lbs - 20
Set 2 25lbs - 16 ~~ 25lbs - 16
Set 3 30lbs - 10 ~~ 30lbs - 10--------------------------------------------
Personal Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=155617473
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