Started these about a week ago...finishing up my tub of Whiteflood but I will be getting more. I will start the Hydroxycut Hardcore during months 2 and 3. The first month I will lifting heavy (3 to 6 reps), the 2nd month I will move to the 8-12 reps, and the final month I will be at 12-25 reps. I have listed some of the workouts that I have posted this past week to catch up.
01/07/09
Shoulder Press (smith)
95x10 135x8 155x6 185x5 205x3 210(2)185(2)135(6)
Dbl Press
50x6 55x6 60x6 65x6 70x6
Lateral Raises (Mach)
40x8 65x6 80x6 95x6 110x6
Rear Laterals (Free Motion Mach)
30x10 35x10 40x6 45x6 50x6
01/08/09
15 min. run/walk treadmill HR 125-145
Close Grip Bench w/Dbl Curls
185x6 205x6 225x6 245x3
30x8 35x8 40x6 45x6
Overhead Tricep Ext w/Ham Curls
50x8 60x8 70x6 80x6
35x8 40x6 45x8 50x6
Pressdowns w/1-Arm Preacher Curls
80x10 87.5x6 95x6 105x6
25x8 30x6 35x6 40x6
Tri-Ext Mach./Curls Mach.
100x6 120x6 140x5 140x5
100x6 100x6 100x5 100x6
01/10/09
Legs
Leg Press w/calves
180x10 270x10 360x10 540x8 720x6 810x6 900x5
180x10 270x10 360x10 540x8 720x6 810x6
Squats (smith) w/Standing Calf Raises
225x6 275x6 315x6 365x6 405x5
255x6 270x6 285x6 300x5
Deadlifts
135x6 185x6 205x6 225x6 240x4
Single Leg Ext. w/Single Leg Curls
60x8 80x8 90x6 100x5
60x6 70x6 80x6 90x5
Back Ext. w/Crunches
235x10 235x10 235x10
0x20 0x20 0x20
01/11/09
Chest 20 min. walk/run treadmill for warm-up 130-150 HR
Incline Press w/Curls (Ham. Str.) Backed off on last set so I wouldn?t hurt my shoulder?no spotter
135x8 185x6 225x6 245x3 185x8
50x8 60x6 70x6 80x6 90x6
Incline Flyes w/Ham. Curls
40x8 50x8 60x6 70x6 80x6
35x8 40x6 45x6 50x6 55x6
Decline (Ham. Str.) w/E-Z Bar Curls Did not go heavy on these cause they bother my should if I do
140x8 180x8 200x8 220x6
45x8 65x6 75x6 85x6
Cable Flyes w/Prone Curls (Mach) Light finishing movement
Yes...in fact it is the 12 Week transformation program out of this months or last months magazine...Currently doing the 911 Fitness and Muscletech Challenge.
No workout today...This is my first midnight shift and went to my wifes dr. appoint. today. Our baby girl will be here in a few weeks and we can't wait. Will be working out when I get up this afternoon. Back Day
Worked back today...felt a slight twinge in my neck so wasn't sure how it would go. Pulldowns didn't start out to well, but my workout ended up alot better.
Had a longer than usual workout today and can't complain...Only negative was I went late and the gym was packed. I did shoulders and triceps with a 10 min. warm up on the treadmil and then 15 min walk/run on the treadmill.
Shoulders
Dbl Press
35x12 45x8 55x8 65x6 75x5
Shlder Pres (Ham.Str MTS weight is for individual arm)
100x8 110x7 120x6 130x5
The Vitackic seems pretty good...will see how it is for the next week...I am out of White Flood and will get a second tub next Friday. I did legs today but for some reason felt pretty weak.
10 min Treadmill
Squats (MTS Ham. Str.)
140x12 230x10 280x10 320x10 370x10
Back to the gym today. I needed the couple of days off because my body was tired. I think I will stick to 2 days on with one day off for recuperation. Worked back and felt good.
Felt good and had another decent workout today. I have slowed down my reps and I am trying to concentrate more on feeling the muscle I am working. I decide to try and do triceps with shoulders and not sure if I like it or not. I felt that I wasn't able to increase my weight on the shoulder movements due to the fact my tris were burnt.
I am listing yesterdays and todays workout. At this point I am only taking the Vitakic and protein. I have been out of Whiteflood for a week now. I will be taking another week off before I start back on the WF.
Legs 15 min Treadmill before and 10 min. Bike afterwards.
Had a decent workout on back today and I felt pretty strong even without the White Flood. I will start back on the White Flood when I switch to the next routine. That should hapeen around the 3rd of February and I will be in the 8-12 rep range. The Vitakic and BCAAs are helping me with my strength and rep counts.
Back 15 Min. Treadmill and 15 Min. Bike Heart Rate 135-155
Hammer Strength Iso-Lat. Row
90x12 140x10 180x8 270x8 320x8 3706
Hammer Strength Iso-Lat. Wide Pulldowns
180x8 270x6 320x6 340(5)320(5)180(6) last set dropset
Hammer Strength Iso-Let Low Row
180x6 230x6 250x6 270(8)200(6)180(6) last set dropset
Had a pretty decent workout today on shoulders. I decided to use this week to try and get workout weights for the increased reps for my next phase. Still just using the Vitakic but next Monday I will begin using the Hydroxycut and start back on the White Flood. Will also update my stats then also.
Leg Press w/calves
540x10 630x8 720x8 810x8
540x12 630x12 720x10
Single Leg Leg Ext.
50x10 60x10 70x10
Happy that I bought my large tub of White Flood today...Will start it tomorrow. I will not be working out Friday-Sun because my baby girl (C-Section) will be here on Friday.
Haven't worked out since last Thursday because my baby girl was born on Friday. She was 10 lbs and 21 inches long. She was in ICU a cuople of days because she has baby jaundice, but she will be okay and we got to bring her home today. I did chest and biceps today but was tired due to not getting to much sleep over the last 5 days. I started back on WF and also started the Hydroxycuts. I had a tremendous pump in my forearms and biceps which kind of interferred with my chest workout. I did not use the Smith machine today but lowered the weight and did more reps. I don't think my baody likes doing 8-12 reps becuase my cardio sucks. I really like the 6 rep range but I have to persevere over the next 2 phases. So here is my first workout of Phase II.
Now that my baby girl Peyton is here, I will have to work that much harder. Going to need to be in shape to keep up with her. TodayI did back and triceps. In hindsight I should have done legs because I think resting my biceps and triceps would have been better for my back workout. My grip was giving out by the least set of each exercise, but still had decent workout. Still can't believe how those extra 2-4 reps a set just kill me. Let me know what you think?
Worked shoulders today and I had a lot better ebergy today. The White Flood and Hydroxycuts did the job. Still feeling out the weight and reps for each exercise, but I was pretty happy with what I did today.
I did legs today and felt okay...Did not have my normal journal so I guessed at what weight I should be doing. I compared and the weights were similar to last workout which was disappointing.
I did chest today and felt pretty good...Tried a combination of heavy and higher reps and was getting that winded feeling but feeling good about the weight I was pushing. Yesterday I did the regular bench max (300 lbs) to see where I was at.
2 Days off from the gym...not planned. Today I did shoulders and Sundays are great because no one is ever there. Enjoyed the workout but I have a slight stiff neck.
First day back in a week...my stiff neck finally went away but I still have a knot in my right shoulder blade are that seems to exhaust my right arm...it's really annoying and uncomfortable when I try to sleep. I did back today in attempt to try and strengthing the area...I believe I get this (often) because of my shoulders being pulled forward and my chest over powers my back. I think I will be cutting out the chest flyes for awhile to see if that helps also.
Back and Triceps...15 min. Treadmill/15 min. Bike
Barbell Rows w/Press Downs
95x25 115x25 125x20
35x25 40x25 45x25
Ham. Str. Pulldowns w/Overhead Tricep Ext.
90x25 110x25 140x15
50x25 50x20 50x15
Ham. Str. Lat. Row w/Close grip Bench
90x25 100x20 110x20
95x15 115x15 135x15
This work out was really light but exhausting...One thing I noticed was my forearms get really pumped and give out before my larger muscles do...one way to help build my forearms I guess.
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