yeah I was happy, this was the 1st time she's done the whole scheduled routine with me. Usually she gets bored, says it's too hard, and just goes and rides the bike. it was great, I think because our new gym is just that sexy.
si, por que?
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05-31-2011, 01:38 PM #121
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05-31-2011, 02:45 PM #122
5-31-11: Back & Biceps....then the steam room yo!
Back & Biceps Day
Isn't she adorable? Notice how my sig is in the left corner, she's a Matz fan
I love my new gym, holy shizzle, they truly do have everything. Pure win. I tried another TechnoGym machine today first, before reverse grip hammer pull-down, it's the Vertical Traction machine, very cool...absolutely love it.
Here's what it looks like:
Here's today's daily update:
C4 Orange: 3rd Gen
1) Taste: I think you know by now, how much I love this flavor
2) Mix-ability: Perfect.
3) Power/Effectiveness: Always great, always felt.
4) Side Effects: Still none to report
P6: 3rd Gen
1) Taste: No taste, they are capsules
2) Digestibility: I've not had any issues from P6, day or night.
3) Effectiveness: Great
4) Side Effects: Nothing new or worth mentioning.
NO3 Black Chrome 3rd Gen
1) Taste: No taste, they are capsules
2) Digestibility: Easy
3) Effectiveness: Excellent
4) Side Effects: Zero
~Today's Training~
Cardio: 10 mins on runner's mill
1. TechnoGym Vertical Traction (wide grip):
warm up sets: 10/120, 10/120
working sets: 12/160, 12/190, 10/220
2. Reverse Grip Hammer Pull-down:
working sets: 12/120, 12/180, 12/190
3. Bent Over BB Rows: (2 wks ago did 225) odd.
warm up set: 10/135
working sets: 10/185, 10/185, 10/185
4. 1-Arm DB Rows:
warm up set: 10/50
working sets: 11/75, 11/85
5. Reverse Grip Pull-down (EZ bar):
warm up set: 10/110
working sets: 12/130, 10/140, 10/150
6. Machine Preacher Curl (2 handles):
warm up set: 10/50
working sets: 4 triple drop-sets of 10-12 reps
1st set: 10/110, 10/90, 10/70, 10/65
2nd set: 10/115, 10/90, 10/70, 10/65
3rd set: 10/100, 10/90, 10/80, 10/70
4th set: 10/90, 10/70, 10/50, 10/45
7. EZ-Bar Curls:
working sets: 4 triple drop-sets of 10-12 reps
1st set: 10/75, 10/55, 10/35 10/30
2nd set: 10/75, 10/55, 10/35, 10/30
3rd set: 10/65, 10/55, 10/45, 10/35
4th set: 10/65, 10/55, 10/45, 10/35
8. Chilled in the steam room and dry sauna, stretched and all that good stuff.
Some Thoughts: Today's workout was great, can you say 'pumped and vascular' boys & girls?? Great! I'm so proud of you! Well that's how I was today...my God., my arms are done.. I've never done triple drop-sets before, man they are brutal. Me likey!! 5 hours later and my arms are still sore, I can type (obviously) but I sure can feel it, I definitely did some work earlier today. Yay. Win. Finito.
I believe tomorrow is shoulders and abs day, so till then my friends. Be well.
Love this song, can't ever get tired of it
till tomorrow
TheMatzah...out
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05-31-2011, 04:56 PM #123
- Join Date: Oct 2007
- Location: Cookeville, Tennessee, United States
- Age: 51
- Posts: 3,560
- Rep Power: 23872
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05-31-2011, 05:02 PM #124
- Join Date: Oct 2007
- Location: Cookeville, Tennessee, United States
- Age: 51
- Posts: 3,560
- Rep Power: 23872
New gym sounds great. My gym "updated" some of the equipment a few months ago. Some of the new stuff blows. The leg extension and leg curl machine have less weight plates than the old ones. Also they replaced pec deck with one i can't use comfortably cuz I have some long arms.
Good job on back and bi's too.My Journal:
https://forum.bodybuilding.com/showthread.php?t=181548733&p=1664699463#post1664699463
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05-31-2011, 06:00 PM #125
Thanks sir, the bicep part kicked my arse...those 3x drop sets were brutal. I still feel it
Yes, new gym is awesome..check 'em out-> www.lifetimefitness.com
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06-01-2011, 04:29 AM #126
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06-01-2011, 05:45 AM #127
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06-01-2011, 06:57 AM #128
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06-01-2011, 07:12 AM #129
6-1-11: Unplanned Rest Day
Unplanned Rest Day
Yeah I slept in, right through my alarm today...all the way till 8am. So no gym today, had to get to work by 9am. I might go later, after work, but I highly doubt it.
Here's to sleeping in
The Postal Service - Sleeping In
till tomorrow (or tonight)
TheMatzah...out
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06-01-2011, 09:21 PM #130
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06-02-2011, 07:57 AM #131
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06-02-2011, 09:02 AM #132
6-2-11: Abs, Shoulders, Calves
Abs, Shoulders, & Calves Day
After yesterday's unplanned rest day, I woke up this morning completely rested not sore at all and ready to go!
Taking yesterday off actually did me a lot of good, I may make it a regular thing mid-week.
Here's today's daily update:
C4 Orange: 3rd Gen
1) Taste: Yum & some noms noms noms
2) Mix-ability: Perfect.
3) Power/Effectiveness: Always great, always felt.
4) Side Effects: Still none to report
P6: 3rd Gen
1) Taste: No taste, they are capsules
2) Digestibility: Excellent.
3) Effectiveness: Great, noticing new size over the past 2 weeks.
4) Side Effects: Zero.
NO3 Black Chrome 3rd Gen
1) Taste: No taste, they are capsules
2) Digestibility: Easy
3) Effectiveness: Excellent
4) Side Effects: Zero
Log Update: There's 8 days left and I plan to bring it!
~Today's Training~
Cardio: 10 mins stair elliptical machine. speeds: 6-13
Ab Work: I used 5 different machines and did 4 sets to fail on each. weight: 60-220
1. Standing Side Lateral DB Raises:
warm up sets: 2x10/10
working sets: 3 x 12/15 full reps, then 12/25 partial reps
2. Seated DB Shoulder Press:
warm up sets: 1x10/25
working sets: Three drop sets then burn outs
3 x 15/45, 12/30, 12/25 then burn outs till fail with 25's
3. Standing DB Front Raises:
working sets: Two triple drop sets
2 x 15/25, 15/20, 12/15. 12/10
3. Rear DB Delt Raises (pinky's out, chest on incline bench):
working sets: 2 x 12/15 full reps, then 20/25 partial reps
4. Standing Cable Shrugs:
warm up set: 10/100
working sets: 15/220, 15/220
5. Leg Press Machine Calf Raises:
warm up set: 10/110
working sets: 15/180, 15/210, 12/260
6. Seated Donkey Calf Raises:
warm up set: 15/90
working sets: 12/150, 12/190, 12/220
7. Chilled in the steam room, stretched and all that good stuff.
Some Thoughts: Today's workout was great! I felt completely alert and focused the entire session. I had a great pump the whole time, and really appreciated my gym time this morning. Rest days aren't that bad after all. The music I had was on point, added some new stuff over the weekend. Music is such a huge motivator and I need it to train effective. I was jammin' today!
Gets me hype....yo
till tomorrow
TheMatzah...out
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06-02-2011, 09:27 AM #133
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06-02-2011, 09:32 AM #134
Yah P, it was awesome. Rest does wonders. Ate 3 eggs, bowl of voluminous oats, shake and 1/2 a banana before. I was ready I'm still doing 5 capsules of NO3 90 mins before training, me likey.
Whole workout took a little under 90 mins. Tomorrow is chest day, routine here.
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06-02-2011, 10:40 AM #135
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06-02-2011, 10:45 AM #136
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06-02-2011, 10:47 AM #137
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06-02-2011, 10:54 AM #138
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06-02-2011, 10:58 AM #139
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06-02-2011, 11:04 AM #140
Good point, so what about a lean bulk?
Current weight: 185 lbs
BodyFat %: steady at 13%
Height: 6'0"
time to advise pDiesel
In the June/11 issue of M&F I'm reading, Derek Poundstone says to offset high animal protein in his diet, he makes sure to have at least 25 g of soy protein a day..also the obvious of adding veggies, colorful peppers, etc..Last edited by TheMatzah; 06-02-2011 at 11:09 AM.
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06-02-2011, 11:20 AM #141
Honestly bro I don't want to tell you the wrong answer. It's different for every 1. My guess would be around 3200. What you could do is figure out your basic maintenance calories and then add a couple hundred to that. If you don't see any changes then bump it up a bit more.
This link may give you a little help: http://forum.bodybuilding.com/showthread.php?t=2331301
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06-02-2011, 11:49 AM #142
Ah nice, thanks! I'm sure this will help anyone reading this log with the same type of questions. I've never really tracked any calories or intake, I just eat clean and frequently. I may start to track (in my journal) and see if I notice any comp changes over a month's period. u da man.
I just calculated my BMR using the The Harris-Benedict formula (BMR based on total body weight)
BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
bmr = 66 + (13.7 x 84) + (5 x 182.88) - (6.8 x 33)
bmr = 66 + (1150.8) + (914.4) - (224.4)
bmr = 66 + (2065.2) - (224.4)
bmr = 66 + 1840.8
bmr = 1906.8
Then multiply the BMR with your activity level.
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
1906.8 x 1.725
= 3289.23
So I think I should aim for 3500 - 3800 daily.Last edited by TheMatzah; 06-02-2011 at 01:45 PM.
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06-02-2011, 06:58 PM #143
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06-03-2011, 04:28 AM #144
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06-03-2011, 07:25 AM #145
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06-03-2011, 08:15 AM #146
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06-03-2011, 08:34 AM #147
Thanks, yeah I've noticed an increase in strength. Not a large increase in body weight, but I do "look" bigger.
I've been at my new gym a few days now, and the weights feel heavier, plates and with machines so won't be able to judge strength gains at this place yet, give it a week or two more. Old gym could push out leg ext's of 220 (on machine) new place 160. Can't explain it. Maybe the old gym was really off, definitely older equipment. Just get ready for the great pump and vascularity. It's very noticeable.Last edited by TheMatzah; 06-03-2011 at 01:04 PM.
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06-03-2011, 10:42 AM #148
6-3-11: Abs & Chest
Abs & Chest Day
Woke up at 4:30am today and couldn't get back to sleep, when I finally did, it was time to wake up. D'oh! It's alright, food and C4 and I'm good to go.
Here's today's daily update:
C4 Orange: 3rd Gen
1) Taste: Love it. Almost done tho
2) Mix-ability: Perfect.
3) Power/Effectiveness: Always great, always felt.
4) Side Effects: Still none to report
P6: 3rd Gen
1) Taste: No taste, they are capsules
2) Digestibility: Excellent.
3) Effectiveness: I feel bigger, notice size increases especially after a great workout/pump.
4) Side Effects: Zero.
NO3 Black Chrome 3rd Gen
1) Taste: No taste, they are capsules
2) Digestibility: Easy
3) Effectiveness: Excellent
4) Side Effects: Zero
Log Update: There's 7 days left and I plan to bring it!
~Today's Training~
Cardio: 10 mins treadmill. speeds: 6-13
10 mins bike. speeds 7-14
Ab Work: Standing Shoulder Harness Crunch: 4xfail w/190, 170, 150, 120
1. Pec Deck:
warm up sets: 2x8/50, 90 (elbows shoulder level)
working sets: Three triple drop sets of 10-12 reps (elbows lower, squeeze pecs)
Triple Drop Set #1: 12/170, 12/140, 10/110, 10/80
Triple Drop Set #2: 12/190, 12/150, 10/100, 10/70
Triple Drop Set #3: 12/210, 12/150, 10/100, 10/70
then partial reps: 15/130
2. Machine Press:
working sets: Three triple drop sets of 10-12 reps
Triple Drop Set #1: 12/160, 12/130, 10/100, 10/70
Triple Drop Set #2: 12/175, 12/145, 10/115, 10/75
Triple Drop Set #3: 12/195, 10/150, 10/105, 10/70
3. Incline DB Flyes:
working sets: Three triple drop sets of 10-12 reps
Triple Drop Set #1: 12/45's, 12/35's, 10/25's, 10/17.5's
Triple Drop Set #2: 12/45's, 12/35's, 10/25's, 10/17.5's
Triple Drop Set #3: 12/45's, 12/35's, 10/25's, 10/17.5's
4. Light bike, and stretching for 10 mins.
5. Chilled in the steam room, stretched and all that good stuff.
Some Thoughts: 'OMG' This kicked my a$$. I was kinda tired today, but pushed myself through it. Chest got a large pump, looked 3x normal size by the time I hit the DB Incline Flyes
Tomorrow is a brutal leg session that I will probably need assistance walking afterwards.
I was told yesterday that Usher works out at this gym too, cool.
till tomorrow
TheMatzah...out
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06-03-2011, 11:36 AM #149
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06-03-2011, 01:23 PM #150
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