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  1. #1471
    Registered User jwtiger69's Avatar
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    Just wanted to do a drive by! Great last few workouts. How is the shoulder feeling? I recently bought this:

    https://www.elitefts.com/eliteftstm-...saver-pad.html

    It is the equivalent of a 2-board for the bench. I have not got a chance to use it yet but I am hoping it allows me to bench for a while without any issues.
    Free Agent...

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  2. #1472
    I'll be back! mvd546's Avatar
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    Originally Posted by bbowsh54 View Post


    Thanks a lot, Matt! Hope everything is amazing for you! How's the training going these days?? Take care, man.
    Still hitting the gym 4-5 days a week. Strained my lower back a few weeks ago during a shoulder/upright row superset. So I have been lifting lighter and haven't been training my back.

    Originally Posted by bbowsh54 View Post
    08/28/2017 - Monday
    Kris Gethin's Man of Iron Trainer
    Lift #1
    SHOULDERS AND TRICEPS Day

    Standing barbell military press 3 20
    65x20
    75x20
    95x18

    Rear-delt dumbbell raise on exercise ball 3 12
    20x12
    20x12
    20x12

    Dumbbell standing Arnold press 3 15-20
    35x17
    35x17
    35x16

    Bench dip 3 15-20
    10
    14
    14

    Parallel-bar dip 3 To failure
    5
    6
    8

    Plank 3 sets
    40 sec
    40 sec
    40 sec

    Cable external rotation 3 12
    10x12
    10x12
    10x12

    Triceps two-arm cable kick-back 3 12
    10x15
    20x12
    25x12

    Push-Ups: 3
    14
    14
    13

    ---

    08/29/2017 - Tuesday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    08/29/2017 - Tuesday
    Kris Gethin's Man of Iron Trainer
    Lift #3
    BACK Day

    Bent-over two-arm dumbbell row 3 15
    45x15
    55x15
    60x15

    Dumbbell Romanian deadlift 3 15
    60x15
    60x15
    60x15

    Straight-arm cable pull-down 3 15
    70x15
    90x14
    90x15

    Lat Pulldown 3 To failure
    170x17
    200x10
    200x9

    Cable squat and row on Bosu ball 3 15
    60x15
    70x15
    80x15

    Push-Ups: 3 sets
    18
    18
    17

    ---

    Supplements
    --Upon Waking--
    Multivitamin - 2 tablets of Controlled Labs Orange Triad
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
    --Mid-Morning--
    Glutamine - 1 scoop of Champion Performance Power Glutamine
    Creatine - 1 scoop of Champion Performance Power Creatine
    Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
    --Post-Workout--
    Re-Kaged - 1 scoop of Kaged Muscle Re-Kaged
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    Started a new program this week. Going to give it a try for a few weeks, to mix things up.
    I'm not sure if I'm struggling from severe allergies this week, or if I'm starting to get a cold. Hope it is just allergies, as I've been on a pretty solid streak of being healthy.
    Anticipate my back being sore tomorrow from different motions.
    In the midst of the year-end tournament for sand volleyabll. Looking forward to basketball season.

    ---


    Thank you very much, Anandagirl!! Great job on the training and IG vids!
    Couple of solid days of training!Hope you have a good weekend!
    RELENTLESS

    "In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt


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  3. #1473
    Building 'Dem Bane Traps! bbowsh54's Avatar
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    08/30/2017 - Wednesday
    Kris Gethin's Man of Iron Trainer
    Lift #4
    CHEST, BICEPS, & ABS Day

    Decline bench press 3 20
    135x22
    185x19
    185x19

    Dumbbell hammer curl 3 20
    20x22
    25x20
    25x19

    Incline close-grip dumbbell press 3 15
    40x20
    55x15
    55x15

    Plate hammer curl 3 15
    45x18
    45x17
    45x17

    Reverse-grip EZ-bar curl 3 15
    45x17
    55x16
    55

    Push-up 4 15
    17
    17
    15
    15

    Exercise-ball body saw 3 To failure
    10
    8
    9

    Oblique crunch on exercise ball 3 To failure
    15
    14
    12

    ---

    08/31/2017 - Thursday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    08/31/2017 - Thursday
    Kris Gethin's Man of Iron Trainer
    Lift #2
    LEGS Day

    Barbell squat 3 20
    95x20
    95x20
    135x15

    Air squat 3 20
    20
    20
    20

    Bulgarian split squat 3 20
    15
    15
    15

    Exercise-ball hamstring curl 3 20
    15
    17
    18

    Leg extension 3 20
    70x20
    90x20
    90x20

    Thoracic rotation stretch 3 6 per side
    6
    6
    6

    Standing calf press on stairs 3 To failure
    40
    48
    48

    Push-ups
    15
    15
    15

    ---

    09/01/2017 - Tuesday
    Freestyle Routine
    Lift #3
    Chest & Traps Day

    Pec Deck Fly: 3 sets
    90x15
    110x15
    110x15

    Cable Shrug Behind-The-Back: 3 sets
    85x20
    100x20
    100x23

    Bench Press: 7 sets
    135x14
    185x12
    225x9
    225x9
    225x9
    225x8
    225x8

    Standing Dumbbell Shrug: 7 sets
    60x18
    60x20
    100x10
    100x10
    100x10
    60x22
    60x22

    Push-ups: 3 sets
    17
    16
    15

    Front Cable Shrug: 2 sets
    150x20
    150x20

    ---

    Supplements
    --Upon Waking--
    Multivitamin - 2 tablets of Controlled Labs Orange Triad
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
    --Mid-Morning--
    Glutamine - 1 scoop of Champion Performance Power Glutamine
    Creatine - 1 scoop of Champion Performance Power Creatine
    Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    Another week is in the books.
    Definitely sore from the new program. Introducing some new lifts that I haven't been doing regularly.
    Heading back to Nebraska to visit my grandparents this weekend, and I have a couple more fantasy football drafts.
    Have an amazing weekend, everyone.

    ---

    Originally Posted by jwtiger69 View Post
    Just wanted to do a drive by! Great last few workouts. How is the shoulder feeling? I recently bought this:

    https://www.elitefts.com/eliteftstm-...saver-pad.html

    It is the equivalent of a 2-board for the bench. I have not got a chance to use it yet but I am hoping it allows me to bench for a while without any issues.
    Thank you for stopping by, Justin!
    Awesome info.... Thanks for sharing! Will look into it more.

    Originally Posted by mvd546 View Post
    Still hitting the gym 4-5 days a week. Strained my lower back a few weeks ago during a shoulder/upright row superset. So I have been lifting lighter and haven't been training my back.

    Couple of solid days of training!Hope you have a good weekend!
    Hey, great to hear from you, Matt! Sorry to heal about the lower back... Hope it heals up super soon. Happy training, man!
    Bowser
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  4. #1474
    cals in / cals out DaveRVD's Avatar
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  5. #1475
    Registered User jwtiger69's Avatar
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    Originally Posted by bbowsh54 View Post

    Thank you for stopping by, Justin!
    Awesome info.... Thanks for sharing! Will look into it more.

    No worries! I used it Sunday after some normal benching. That thing is pretty legit. It kills your tri's!!!! This will be a normal for me now after I do some regular benching.
    Free Agent...

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  6. #1476
    Building 'Dem Bane Traps! bbowsh54's Avatar
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    09/05/2017 - Tuesday
    Kris Gethin's Man of Iron Trainer
    Lift #8
    SHOULDERS, TRICEPS, & ABS Day

    Barbell upright row to shoulder press 3 20
    55x19
    55x19
    55x19

    Dumbell shrug 4 20
    60x20
    60x20
    60x20
    60x20

    Face pull 4 20
    100x20
    120x20
    120x20
    110x20

    Dip machine 3 40, 30, 30
    70x35
    70x31
    70x32

    Bent-over Overhead straight-bar extension 3 12
    40x14
    55x12
    55x12

    Close-grip push-up 3 sets
    14
    13
    13

    Decline sit-up 3 to failure
    17
    15
    14

    Hanging leg raise 3 to failure
    10
    10
    10

    ---

    09/06/2017 - Wednesday
    Kris Gethin's Man of Iron Trainer
    Lift #10
    BACK & BICEPS Day

    Alternating single-arm straight-arm pull-down 3 15 per arm
    15x15
    20x15
    20x15

    Reverse grip pull-down 3 15
    150x15
    170x15
    180x15

    Plate machine row 3 15
    230x15
    230x15
    230x15

    Cable external rotation 3 15
    10x15
    10x15
    10x15

    Dumbbell hammer curl 3 20
    20x20
    20x20
    20x20

    Plate curl 3 20
    45x20
    45x20
    45x20

    Standing dumbbell curl 3 20
    20x20
    20x20
    20x18

    Plate curl 3 30
    25x30
    25x30
    25x30

    Preacher curl 3 15
    55x13
    55x13
    55x12

    Push-ups 4 sets
    18
    18
    18
    20

    ---

    09/07/2017 - Thursday
    Kris Gethin's Man of Iron Trainer
    Lift #9
    LEGS Day

    Box squat 4 20
    95x20
    95x20
    95x20
    95x20

    Pistol squat to bench 4 15 per leg
    15
    13
    12
    12

    Single-leg Romanian deadlift 4 15 per leg
    12.5x15
    12.5x15
    12.5x15
    12.5x15

    Single-leg seated calf press 4 20 per leg
    70x20
    110x20
    110x20
    130x20

    Push-ups: 7 sets
    17
    17
    18
    18
    17
    18
    16

    ---

    Supplements
    --Upon Waking--
    Multivitamin - 2 tablets of Controlled Labs Orange Triad
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
    --Mid-Morning--
    Glutamine - 1 scoop of Champion Performance Power Glutamine
    Creatine - 1 scoop of Champion Performance Power Creatine
    Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
    --Post-Workout--
    Protein - 1 scoop of Champion Performance Pure Whey
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    On the grind.
    I've been hitting my lifts hard this week, but I have completely slacked off on cardio. Reason being: I'm either dealing with terrible allergies or a full-fledged cold. It started off as simply allergies, but my drainage changed colors on Wednesday morning. It might have weakened my immune system to a sinus infection. My nose has been incredibly runny, and I've been sneezing a lot all week. Every morning, when I wake up with a ton of conjestion, I've opted not to go to 5:30 AM cycling class for a couple more hours of sleep. I will get back on the horse next week.
    I'm defintiely sore from the new routine. High rep counts, and more variance in lifts is shocking the system. Legs are very sore.
    Happy Friday, all.

    ---

    Originally Posted by DaveRVD View Post
    Still going strong I see - dedication personified
    Thank you so much, DaveRVD!! You're looking amazing in that avatar!

    Originally Posted by jwtiger69 View Post
    No worries! I used it Sunday after some normal benching. That thing is pretty legit. It kills your tri's!!!! This will be a normal for me now after I do some regular benching.
    Thanks a lot, Justin! Down go the Patriots last night! Good luck to your 9ers this season.
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  7. #1477
    RTFM OfficerJimLahey's Avatar
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    Very nice stuff, buddy! ALways impressed you're still at it!
    You can retake a class but you can't relive a party.

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  8. #1478
    Building 'Dem Bane Traps! bbowsh54's Avatar
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    09/08/2017 - Friday
    Kris Gethin's Man of Iron Trainer
    Lift #11
    CHEST & ABS Day

    Push-up 3 20
    20
    20
    20

    Incline dumbbell press 3 20
    40x20
    55x20
    55x19

    Decline bench press 3 20
    135x20
    185x16
    185x27

    Medicine-ball sit-up 3 to failure
    20
    19
    18

    TRX knee tuck 3 to failure
    10
    10
    12

    Plank 3 40 seconds
    40 sec
    40 sec
    40 sec

    Additional Push-ups: 3 sets
    14
    13
    12

    ---

    09/11/2017 - Monday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes


    ---

    09/11/2017 - Monday
    Kris Gethin's Man of Iron Trainer
    Lift #9
    SHOULDERS, TRICEPS, & ABS Day

    Standing behind-the-neck barbell press 3 20
    65x20
    65x20
    75x20

    Plate rear-delt raise 3 20
    10x20
    10x20
    10x20

    Side dumbbell raise to front raise 3 15
    10x20
    15x16
    17.5

    Bench dip 3 15
    15
    15
    15

    Overhead cable triceps extension 3 20
    70x20
    80x19
    80x19

    Cable triceps kick-back 3 20
    10x20
    15x20
    15x17

    Shoulder external rotation 3 20
    10x20
    10x20
    10x17

    Plank on medicine ball 3 to failure
    40 sec
    40 sec
    40 sec

    Crunch on BOSU ball 3 to failure
    14
    11
    12

    Push-Ups: 3 sets
    14
    14
    14

    ---


    09/12/2017 - Tuesday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    Supplements
    --Upon Waking--
    Multivitamin - 2 tablets of Controlled Labs Orange Triad
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
    --Mid-Morning--
    Glutamine - 1 scoop of Champion Performance Power Glutamine
    Creatine - 1 scoop of Champion Performance Power Creatine
    Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
    --Post-Workout--
    Protein - 1 scoop of Champion Performance Pure Whey
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    Started the week off strong.
    Dealt with some shoulder pain during yesterday's lift, but was able to push through.
    Thinking about signing up for a Warrior 5K. (Some 5K on a "Warrior Trail" with 15 obstacles.)
    So far so good with the cardio this week.

    ---

    Originally Posted by OfficerJimLahey View Post
    Very nice stuff, buddy! ALways impressed you're still at it!
    Hey, man! Great to hear from you, Officer Jim! Hope all is well, sir! How's your training been?
    Bowser
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  9. #1479
    Registered User Imp81318's Avatar
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    Originally Posted by bbowsh54 View Post
    Workout Notes
    Started the week off strong.
    Dealt with some shoulder pain during yesterday's lift, but was able to push through.
    Thinking about signing up for a Warrior 5K. (Some 5K on a "Warrior Trail" with 15 obstacles.)
    I recently completed my first Warrior Dash 5K, which was also the first organized race I ever participated in as well. I thought it was fun, but I was actually a bit disappointed by the ease of the obstacles. There really was only one obstacle that was even mildly physically challenging, and that was the fisherman's net and the main reason it was challenging was because you got sprayed with water on the approach so your hands and the rings were wet. But it was fun, and I do recommend doing it. I will probably do the same one again next year, but I'd also like to do a Half Mudder 6 mile run, which are supposed to be similar but with more challenging obstacles.
    My fat loss log: http://forum.bodybuilding.com/showthread.php?t=173571151
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  10. #1480
    Registered User Partyrocking's Avatar
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    Warrior 5k- sounds like fun ... ooh you should do it wearing a Spartan costume
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 355/185/380
    Best Meet lifts: 352.7/181.6/407.8,
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  11. #1481
    RTFM OfficerJimLahey's Avatar
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    Originally Posted by bbowsh54 View Post

    Hey, man! Great to hear from you, Officer Jim! Hope all is well, sir! How's your training been?
    Oh being busy has thrown me off track, but am feeling better about things this week and going to make it a priority. In the last 3 months I've moved, started a new job, bought a house (done some work on it), got a puppy....I could go on a bit more but I'll cut it off there. Not trying to make excuses, but I do fall off track when life gets busy. I'm a very big creature of habit.
    You can retake a class but you can't relive a party.

    Baltimore Orioles

    Most positive poster in this thread.
    Reply With Quote

  12. #1482
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
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    bbowsh54 is offline
    09/12/2017 - Tuesday
    Kris Gethin's Man of Iron Trainer
    Lift #17
    BACK & BICEPS Day

    Single-arm straight-arm pull-down 3 15 per arm
    15x15
    20x15
    25x15

    Alternating reverse-grip pull-down 3 15 per arm
    35x17
    55x15
    55x15

    Single-arm leverage row 3 15 per arm
    115x15
    115x15
    115x15

    Dumbbell deadlift 3 15
    55x15
    55x15
    55x15

    Hammer-grip dumbbell spider curl 3 12
    30x15
    35x12
    35x12

    EZ-bar preacher curl 3 12
    65x13
    65x11
    65x11

    Lying alternate cable curl 3 15
    25x15
    25x15
    25x15

    Dumbbell torso rotation 3 15
    15x15
    15x15
    20x15

    Push-ups: 3 sets
    15
    17
    17

    ---

    09/13/2017 - Wednesday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    09/13/2017 - Wednesday
    Kris Gethin's Man of Iron Trainer
    Lift #18
    CHEST & ABS Day

    Lying single-arm landmine press 3 18 per arm
    25x18
    25x18
    25x16

    Bench press 3 20
    135x23
    185x18
    185x16

    Single-arm decline cable press 3 12 per arm
    80x12
    100x12
    110x12

    Lying leg raise on bench 3 to failure
    20
    20
    20

    BOSU-ball push-up 3 to failure
    15
    13
    12

    Sit-up 3 to failure
    27
    27
    27

    ---

    09/13/2017 - Wednesday Night
    Cardio
    Basketball

    Full-Court Basketball (Games to 15): 80 minutes

    ---


    09/14/2017 - Thursday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    09/14/2017 - Thursday
    Freestyle Lift
    Lift
    SHOULDERS & TRICEPS Day

    Plate Machine Shoulder Press 3 20
    90x20
    140x20
    140x19

    Bent-Over Dumbbell Rear Delt Raise 3 20
    10x20
    15x20
    15x20

    Rope Triceps Pushdown 3 15
    80x15
    100x15
    100x15

    Dumbbell Side Raise to Front Raise 3 15
    15x15
    15x15
    20x14

    Overhead Cable Triceps Extension 3 20
    70x20
    70x20
    80x20

    Cable Triceps Kick-Back 3 20
    10x20
    10x20
    15x17

    Push-Ups 3
    14
    14
    14

    ---

    09/15/2017 - Friday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    Supplements
    --Upon Waking--
    Multivitamin - 2 tablets of Controlled Labs Orange Triad
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
    --Mid-Morning--
    Glutamine - 1 scoop of Champion Performance Power Glutamine
    Creatine - 1 scoop of Champion Performance Power Creatine
    Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
    --Post-Workout--
    Protein - 1 scoop of Champion Performance Pure Whey
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    Another week is in the books.
    Put in plenty of cardio this week.
    I officially registered for the Warrior 5K, so I've got about 21 days before it goes down.
    Going to play some kickball this afternoon with my company, for a team-building activity, haha.
    Likely driving down to the Husker game this Saturday, and then watching the GGG vs Canelo fight.
    Have a lovely weekend, all.

    ---

    Originally Posted by Imp81318 View Post
    I recently completed my first Warrior Dash 5K, which was also the first organized race I ever participated in as well. I thought it was fun, but I was actually a bit disappointed by the ease of the obstacles. There really was only one obstacle that was even mildly physically challenging, and that was the fisherman's net and the main reason it was challenging was because you got sprayed with water on the approach so your hands and the rings were wet. But it was fun, and I do recommend doing it. I will probably do the same one again next year, but I'd also like to do a Half Mudder 6 mile run, which are supposed to be similar but with more challenging obstacles.
    Great info! Thank you for sharing. I'm not a distance athlete at all... My body is not ready for six miles, haha. Props to you!

    Originally Posted by Partyrocking View Post
    Warrior 5k- sounds like fun ... ooh you should do it wearing a Spartan costume
    Haha... Thanks, Partyrocking! I don't think I deserve a Spartan costume, haha. Have a great one!

    Originally Posted by OfficerJimLahey View Post
    Oh being busy has thrown me off track, but am feeling better about things this week and going to make it a priority. In the last 3 months I've moved, started a new job, bought a house (done some work on it), got a puppy....I could go on a bit more but I'll cut it off there. Not trying to make excuses, but I do fall off track when life gets busy. I'm a very big creature of habit.
    Holy cow, life sounds very busy for you!! Congrats on the new house, new job, and new puppy!! Awesome. I enjoy being a creature of habit, as well. Have a great weekend, man. Thanks for stopping by.
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  13. #1483
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
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    09/18/2017 - Monday
    Kris Gethin's Man of Iron Trainer
    Lift #25
    CHEST & ABS Day

    Barbell bench press 4 10
    135x16
    185x13
    225x10
    225x10

    Machine chest press 5 20, 20, 15, 10, 10
    90x20
    100x20
    140x14
    150x11
    160x10

    Band-resisted dumbbell fly 4 10
    25x10
    35x10
    35x12
    35x10

    Exercise ball pike 4 to failure
    10
    10
    10
    10

    Exercise ball oblique crunch 5 to failure
    16
    14
    14
    12
    14

    Push-Ups 3
    15
    13
    17

    ---

    09/19/2017 - Tuesday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    09/19/2017 - Wednesday
    Kris Gethin's Man of Iron Trainer
    Lift #24
    BACK Day

    Single-arm smith machine row 3 20
    35x20
    45x20
    45x20

    Single-arm smith machine shrug 3 20
    85x20
    95x20
    95x20

    Deadlift 3 12
    135x12
    155x12
    175x12

    Reverse-grip pulldown 3 12
    170x12
    170x12
    180x12

    Plate hammer curl 3 20
    45x20
    45x20
    45x20

    Cable concentration curl 3 20
    30x20
    40x18
    40x18

    Behind-the-head cable curl 3 20
    70x20
    90x20
    100x20

    Push-ups
    15
    17
    15

    ---

    Supplements
    --Upon Waking--
    Multivitamin - 2 tablets of Controlled Labs Orange Triad
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
    --Mid-Morning--
    Glutamine - 1 scoop of Champion Performance Power Glutamine
    Creatine - 1 scoop of Champion Performance Power Creatine
    Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
    --Post-Workout--
    Protein - 1 scoop of Champion Performance Pure Whey
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    Here we go -- kicking off another week.
    Put in some solid work with my first two lifts.
    Had a sand volleyball league match last night, continuing our year-end tournament.
    We will now face the #6 seed next week for a chance to move on to the championship match. (We're the #5 seed)
    Basketball will be starting up in October.
    Dealing with a high ankle sprain in my right ankle. Hope it can heal up within a week.
    Take care, everone. Dominate your Tuesday.
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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    Misc Fisherman Crew
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  14. #1484
    RTFM OfficerJimLahey's Avatar
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    OfficerJimLahey is offline
    Originally Posted by bbowsh54 View Post
    Holy cow, life sounds very busy for you!! Congrats on the new house, new job, and new puppy!! Awesome. I enjoy being a creature of habit, as well. Have a great weekend, man. Thanks for stopping by.
    Thanks, man! I'm getting back into the gym and definitely feeling it. Seems like I check in more often when I'm in a good routine.
    You can retake a class but you can't relive a party.

    Baltimore Orioles

    Most positive poster in this thread.
    Reply With Quote

  15. #1485
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,483
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    bbowsh54 is offline
    09/21/2017 - Thursday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    09/21/2017 - Thursday
    Kris Gethin's Man of Iron Trainer
    Lift #23
    LEGS Day

    Single-leg extension 3 20
    50x20
    50x20
    50x20

    Dumbbell step-up 3 20
    20x20
    20x20
    20x20

    Side lunge 3 20 per leg
    20
    20
    20

    Smith machine single-leg Romanian Deadlift 3 20 per leg
    35x20
    45x20
    45x20

    Standing calf press 3 12
    125x20
    135x20
    185x18

    Single-leg squat to bench 3 12
    12
    12
    12

    Push-ups 3
    15
    17
    15

    ---

    09/22/2017 - Friday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    09/22/2017 - Friday
    Freestyle Lift
    Lift
    Chest & Biceps Day

    Pec Deck Flyes: 3 sets
    90x15
    110x15
    110x15

    Preacher Machine Curl: 2 sets
    70x13
    70x12

    Bench Press: 5 sets
    135x15
    185x12
    225x10
    225x9
    225x10

    Rope Cable Curl: 2 sets
    80x20
    100x17

    Standing Barbell Curl: 3 sets
    55x15
    55x18
    55x14

    Push-Ups: 3 sets
    20
    18
    18

    Lying High Cable Curl: 4 sets
    70x20
    100x17
    120x14
    120x14

    ---

    Supplements
    --Upon Waking--
    Multivitamin - 2 tablets of Controlled Labs Orange Triad
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
    --Mid-Morning--
    Glutamine - 1 scoop of Champion Performance Power Glutamine
    Creatine - 1 scoop of Champion Performance Power Creatine
    Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
    --Post-Workout--
    Protein - 1 scoop of Champion Performance Pure Whey
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    Another week in the books.
    Still battling allergies a bit, but on the upswing.
    Right ankle is getting better, but not 100%.
    Feeling strong.
    Have a wonderful weekend, all.

    ---

    Originally Posted by OfficerJimLahey View Post
    Thanks, man! I'm getting back into the gym and definitely feeling it. Seems like I check in more often when I'm in a good routine.
    I feel you, there... Always great when you get back into a rhythm after some time off from the gym... Hope all is well, man! Happy training!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  16. #1486
    Powered by Reese's Puffs anandagirl's Avatar
    Join Date: Apr 2007
    Location: California, United States
    Age: 44
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    You ever miss a day? Nice work as always
    Proud member of Team Ogre. That's Ms. Ogre to you! ;)

    IG: anandagirl
    YouTube: https://www.youtube.com/user/therealanandagirl
    Cutting Flexible Dieting... oh never mind. Food Diary: www.myfitnesspal.com/food/diary/dipitie
    Accountability Journal: http://forum.bodybuilding.com/showthread.php?t=171177361
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  17. #1487
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,483
    Rep Power: 12360
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    bbowsh54 is offline
    09/25/2017 - Monday
    Kris Gethin's Man of Iron Trainer
    Lift #32
    CHEST & ABS Day

    Bench press 4 12
    135x14
    185x12
    225x13
    225x11

    Machine chest press 3 12
    90x17
    140x12
    180x11

    Band-resisted dumbbell fly 3 10
    30x12
    35x10
    35x10

    Machine pec deck fly 3 20
    70x20
    70x20
    90x20

    Ab roll-out 3 to failure
    12
    12
    12

    Rope crunch 3 to failure
    120x12
    120x12
    120x12

    Push-ups 2
    17
    13

    ---

    09/26/2017 - Tuesday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    09/26/2017 - Tuesday
    Kris Gethin's Man of Iron Trainer
    Lift #31
    BACK & BICEPS Day

    Chest-supported barbell row on bench 3 15
    95x17
    135x14
    135x13

    Single-arm cable row on incline bench 3 20
    50x20
    60x20
    70x20

    Chest-supported dumbbell row 3 20
    45x18
    45x20
    45x18

    Cable deadlift with row at top on a BOSU ball 3 20
    70x20
    80x20
    80x20

    High cable curl 3 15
    70x20
    100x15
    110x15

    Plate hammer curl 3 20
    45x20
    45x20
    45x20

    Push-ups 3
    17
    18
    17

    ---

    09/27/2017 - Wednesday
    Kris Gethin's Man of Iron Trainer
    Lift #29
    TRICEPS, SHOULDERS, & ABS Day

    Lying single-arm triceps extension 3 20
    25x20
    25x20
    25x18

    Single-arm cable side raise 3 20
    20x20
    20x20
    30x20

    Rear cable delt raise 3 15
    20x15
    20x17
    30x15

    Lying leg raise 3 15
    18
    20
    20

    Cable shoulder press 3 20
    35x20
    40x17
    35x28

    Sit-ups cross-body with medicine ball 3 20
    8x15
    8x20
    8x20

    Push-Ups 3
    13
    12
    13

    ---

    09/27/2017 - Wednesday Night
    Cardio
    Basketball

    Full-Court Pickup Basketball Games to 15: 75 minutes

    ---

    09/28/2017 - Thursday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    09/28/2017 - Thursday
    Kris Gethin's Man of Iron Trainer
    Lift #30
    LEGS & STABILITY Day

    Band lateral walk (Squat between each step) 3 10 per leg
    20
    20
    20

    Split squat with front foot on BOSU ball 3 15 per leg
    15
    15
    15

    Air squat with feet on BOSU ball 3 15
    12
    15
    15

    Push-up with hands balanced on medicine balls 3 to failure
    12
    12
    12

    Pistol squat with back against an exercise ball and medicine ball held in front 3 10
    15x10
    15x10
    15x10

    Reverse plank with heels on exercise ball, raise each arm alternately overhead 3 to failure
    45 sec
    45 sec
    60 sec

    Side plank bend with heels and elbows on BOSU balls 3 to failure
    25 sec
    30 sec
    30 sec

    Foam roll glute
    Done

    Additional push-ups 3
    17
    15
    17

    ---

    09/29/2017 - Friday
    Freestyle Lift
    Lift
    Chest & Biceps Day

    Pec Deck Flyes: 3 sets
    90x18
    110x15
    110x15

    Preacher Machine Curl: 3 sets
    50x15
    70x12
    70x12

    Incline Bench Press: 5 sets
    135x14
    155x12
    185x9
    185x9
    185x10

    Push-Ups: 4 sets
    15
    15
    15
    17

    Standing Inner Biceps Cable Curl: 4 sets
    20x17
    25x12
    25x11
    25x12

    Lying Knee Pull-Ins: 4 sets
    20
    20
    20
    20

    ---

    Supplements
    --Upon Waking--
    Fish Oil - 1 capsule of Welby Fish Oil
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
    --Mid-Morning--
    Glutamine - 1 scoop of Champion Performance Power Glutamine
    Creatine - 1 scoop of Champion Performance Power Creatine
    Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
    --Post-Workout--
    Protein - 1 scoop of Champion Performance Pure Whey
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    Apologies for the lack of updates this week.
    Still put in a solid week of work!!
    It was my birthday on Thursday.
    Happy with hitting 13 reps of 225 on chest day -- working my way back up to my personal best of 17.
    Hope everyone is about to have an amazing weekend!!

    ---

    Originally Posted by anandagirl View Post
    You ever miss a day? Nice work as always
    Thank you so much, Anandagirl! Happy Training to you!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  18. #1488
    RTFM OfficerJimLahey's Avatar
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    OfficerJimLahey is offline
    I don't think I've asked before, how long is your avg session in the gym? Hope you're having a solid weekend, buddy!
    You can retake a class but you can't relive a party.

    Baltimore Orioles

    Most positive poster in this thread.
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  19. #1489
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
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    10/02/2017 - Monday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    10/02/2017 - Monday
    Kris Gethin's Man of Iron Trainer
    Lift #39
    CHEST & ABS Day

    Cable fly push-up 3 12
    15x12
    20x12
    20x12

    Landmine incline chest press 4 20
    45x23
    70x22
    75x20
    75x18

    Standing cable fly with back supported 3 15
    20x15
    25x15
    30x15

    Leg raise 3 to failure
    12
    12
    12

    Plank 3 to failure
    40 sec
    40 sec
    40 sec

    Sit-up cross-body 3 to failure
    20
    20
    20

    Push-ups 3
    12
    15
    12

    ---

    10/03/2017 - Tuesday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    10/03/2017 - Tuesday
    Kris Gethin's Man of Iron Trainer
    Lift #38
    BACK & BICEPS Day

    Bent-over barbell row 3 15
    95x15
    115x15
    135x15

    Lat pull-down 3 25
    150x25
    150x20
    120x25

    Standing high cable row 3 25
    120x25
    150x25
    130x25

    T-bar long bar row 3 20
    45x20
    55x20
    65x20

    Standing EZ-bar curl 3 30, 20, 25
    25x30
    45x20
    25x25

    Standing EZ-bar curl 5 15, 15, 20, 25 30
    65x15
    65x15
    35x20
    35x25
    25x30

    Push-ups 5
    15
    15
    15
    15
    15

    ---

    Supplements
    --Upon Waking--
    Fish Oil - 1 capsule of Welby Fish Oil
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
    --Mid-Morning--
    Glutamine - 1 scoop of Champion Performance Power Glutamine
    Creatine - 1 scoop of Champion Performance Power Creatine
    Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
    --Post-Workout--
    Protein - 1 scoop of Champion Performance Pure Whey
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    Great start to the week.
    Nice and sore today. Some good variation with the lifts.
    I have my Warrior 5K on Saturday morning. Don't feel ready at all, but we'll jump in and see how it goes.
    Happy Tuesday, all.

    ---

    Originally Posted by OfficerJimLahey View Post
    I don't think I've asked before, how long is your avg session in the gym? Hope you're having a solid weekend, buddy!
    Hey there, Officer Jim!! I try to week my lifts to under 60 minutes. However, I often go over and take an hour and 10 to 15 minutes... I previously took a lot longer when I lifted after work. However, lifting over my 90-minute "lunch" break, I aim to be much more effecient. Thanks, man. Have a great week!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  20. #1490
    Powered by Reese's Puffs anandagirl's Avatar
    Join Date: Apr 2007
    Location: California, United States
    Age: 44
    Posts: 6,958
    Rep Power: 26990
    anandagirl has much to be proud of. One of the best! (+20000) anandagirl has much to be proud of. One of the best! (+20000) anandagirl has much to be proud of. One of the best! (+20000) anandagirl has much to be proud of. One of the best! (+20000) anandagirl has much to be proud of. One of the best! (+20000) anandagirl has much to be proud of. One of the best! (+20000) anandagirl has much to be proud of. One of the best! (+20000) anandagirl has much to be proud of. One of the best! (+20000) anandagirl has much to be proud of. One of the best! (+20000) anandagirl has much to be proud of. One of the best! (+20000) anandagirl has much to be proud of. One of the best! (+20000)
    anandagirl is offline
    I wish I could work out at "lunch" especially since I am struggling to get up super early these days. Maybe after the time change Great work buddy!
    Proud member of Team Ogre. That's Ms. Ogre to you! ;)

    IG: anandagirl
    YouTube: https://www.youtube.com/user/therealanandagirl
    Cutting Flexible Dieting... oh never mind. Food Diary: www.myfitnesspal.com/food/diary/dipitie
    Accountability Journal: http://forum.bodybuilding.com/showthread.php?t=171177361
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  21. #1491
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,483
    Rep Power: 12360
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    10/04/2017 - Wednesday
    Kris Gethin's Man of Iron Trainer
    Lift #36
    SHOULDERS, TRICEPS, & ABS Day

    Military press 3 12
    105x12
    105x12
    105x12

    Single-arm hammer press 3 12 per arm
    55x12
    70x12
    80x12

    Rear delt dumbell raise on exercise ball Y-T-A arm positions 3 27
    5x27
    7.5x27
    7.5x27

    Hanging barbell triceps extension 3 to failure
    8
    8
    8

    Lying cable triceps extension 3 15
    30x15
    40x15
    40x15

    Close-grip push-up with hands on Smith machine 3 to failure
    15
    15
    15

    Incline leg raise 3 to failure
    15
    15
    15

    Lying leg raise on bench 3 to failure
    20
    20
    20

    ---

    10/04/2017 - Wednesday Night
    Cardio
    Basketball

    Seven Games of Full-Court Basketball to 15: 110 minutes

    ---

    10/05/2017 - Thursday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    10/05/2017 - Thursday
    Kris Gethin's Man of Iron Trainer
    Lift #46
    CHEST Day

    Barbell floor press 4 20
    135x20
    155x18
    155x20
    155x19

    Incline push-up (feet on bench) 4 20
    18
    16
    18
    14

    Dumbbell fly 3 20
    35x20
    35x20
    35x20

    Close-grip dumbbell incline press 3 20
    35x20
    35x20
    45x20

    ---

    10/06/2017 - Friday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    10/06/2017 - Friday
    Kris Gethin's Man of Iron Trainer
    Lift #45
    BACK & BICEPS Day

    Landmine row 3 20
    25x15
    25x20
    25x20

    Long bar row 3 12
    70x12
    70x12
    70x12

    Dumbbell shrug 3 20
    60x20
    70x20
    70x20

    Close-grip lat pulldown 3 15
    150x15
    160x15
    170x15

    Rope cable curl 3 15
    70x17
    90x15
    110x15

    Single-arm concentration curl 3 12
    35x10
    30x12
    30x11

    Preacher curl 3 12
    65x12
    65x12
    65x11

    Push-ups 3
    15
    15
    17

    ---

    Supplements
    --Upon Waking--
    Fish Oil - 1 capsule of Welby Fish Oil
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
    --Mid-Morning--
    Glutamine - 1 scoop of Champion Performance Power Glutamine
    Creatine - 1 scoop of Champion Performance Power Creatine
    Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
    --Post-Workout--
    Protein - 1 scoop of Champion Performance Pure Whey
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    Another week in the books.
    Pretty sore today in multiple areas.
    Warrior 5K is tomorrow morning. I'm pretty nervous. No idea what to expect for these "15 obstacles."
    Basketball season approaches.
    Have a wonderful weekend, everyone!

    ---

    Originally Posted by anandagirl View Post
    I wish I could work out at "lunch" especially since I am struggling to get up super early these days. Maybe after the time change Great work buddy!
    Thanks for dropping by, Anandagirl!! I -LOVE- lunch hour lifts. I'm glad my job gives me the flexibility to do them.
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  22. #1492
    Is It Gymtime Yet? pastorpritch's Avatar
    Join Date: Dec 2009
    Location: New York, United States
    Posts: 15,296
    Rep Power: 39232
    pastorpritch has much to be proud of. One of the best! (+20000) pastorpritch has much to be proud of. One of the best! (+20000) pastorpritch has much to be proud of. One of the best! (+20000) pastorpritch has much to be proud of. One of the best! (+20000) pastorpritch has much to be proud of. One of the best! (+20000) pastorpritch has much to be proud of. One of the best! (+20000) pastorpritch has much to be proud of. One of the best! (+20000) pastorpritch has much to be proud of. One of the best! (+20000) pastorpritch has much to be proud of. One of the best! (+20000) pastorpritch has much to be proud of. One of the best! (+20000) pastorpritch has much to be proud of. One of the best! (+20000)
    pastorpritch is offline
    Going strong man, nice work!

    Seeing all that dedicated cardio makes me feel like I should be doing something
    Journal: http://forum.bodybuilding.com/showthread.php?t=167114151
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  23. #1493
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,483
    Rep Power: 12360
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    10/09/2017 - Monday
    Kris Gethin's Man of Iron Trainer
    Lift #53
    CHEST & ABS Day

    TRX chest press 3 to failure
    17
    15
    15

    Cable crossover back-supported flyes 4 15
    25x15
    30x15
    35x13
    30x15

    Unilateral plate machine press 3 15
    55x15
    55x15
    70x25

    Ab wheel 3 to failure
    15
    15
    15

    Push-ups 5 to failure
    15
    14
    14
    16
    14

    ---

    10/10/2017 - Tuesday
    Kris Gethin's Man of Iron Trainer
    Lift #52
    BACK & BICEPS Day

    Chin-up 3 to failure
    4
    5
    5

    Inverted barbell row feet supported on ball 3 to failure
    12
    12
    10

    Inverted TRX row 3 to failure
    8
    9
    8

    Dumbbell bent-over row 3 15
    45x15
    50x15
    55x14

    Cable curl balanced on BOSU ball 3 15
    100x15
    110x15
    110x15

    Reverse-grip cable curl standing on upside-down BOSU ball 3 20
    60x20
    70x20
    80x20

    Crush-grip plate curl supported on incline bench 4 to failure
    25x28
    45x10
    45x10
    45x10

    ---

    10/11/2017 - Wednesday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    10/11/2017 - Wednesday
    Kris Gethin's Man of Iron Trainer
    Lift #50
    SHOULDER, TRICEPS, & ABS Day

    Seated Arnold press 3 20
    30x20
    35x20
    40x20

    Seated side-to-front raise 3 15
    15x15
    15x15
    15x15

    Close-grip push-up on medicine ball 4
    12
    12
    12
    11

    Face pull 3 20
    80x20
    100x20
    110x20

    Triceps rope pushdown 3 20
    70x20
    80x20
    80x20

    Lying leg raise on bench 3 to failure
    20
    20
    20

    Sit-up with resistance band in hands 3 to failure
    15
    17
    17

    ---

    10/11/2017 - Wednesday Night
    Cardio
    Basketball

    Eight Games of Full-Court Basketball to 15: 120 minutes

    ---

    10/12/2017 - Thursday
    Freestyle Lift
    Lift
    Chest, Legs, & Biceps Day

    Bench Press: 7 sets
    135x15
    185x12
    225x10
    225x10
    225x9
    225x8
    225x8

    Resistance Band Lateral Walk With Squat Between Steps: 4 sets
    20
    20
    20
    20

    Dumbbell Goblet Squat: 3 sets
    55x8
    55x8
    55x8

    Push-Ups: 3 sets
    15
    15
    15

    Standing Barbell Curl: 2 sets
    45x23
    45x25

    Low Cable Crossover: 3 sets
    20x13
    25x12
    25x11

    Standing Cable Inner Biceps Curl: 3 sets
    20x14
    25x11
    25x10

    ---

    Supplements
    --Upon Waking--
    Fish Oil - 1 capsule of Welby Fish Oil
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
    --Mid-Morning--
    Glutamine - 1 scoop of Champion Performance Power Glutamine
    Creatine - 1 scoop of Champion Performance Power Creatine
    Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
    --Post-Workout--
    Protein - 1 scoop of Champion Performance Pure Whey
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    Grinding through another week. Had some successful lifts this week.
    I'm sore today.
    I'm going to try to start playing basketball multiple times a week, with my city league coming up at the end of the month.
    Good variation in the lifts this week. Slacking a bit with the cardio.
    Happy Friday Eve, everyone!

    ---

    Originally Posted by pastorpritch View Post
    Going strong man, nice work!

    Seeing all that dedicated cardio makes me feel like I should be doing something
    Thank you very much, Pastor Pritch!!! Hope all is well with you!
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  24. #1494
    Building 'Dem Bane Traps! bbowsh54's Avatar
    Join Date: Jun 2011
    Location: South Dakota, United States
    Posts: 4,483
    Rep Power: 12360
    bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000) bbowsh54 is a splendid one to behold. (+10000)
    bbowsh54 is offline
    10/13/2017 - Friday
    Cardio
    Basketball

    Six Games of Full-Court Basketball to 15: 90 minutes

    ---

    10/16/2017 - Monday
    Kris Gethin's Man of Iron Trainer
    Lift #60
    CHEST & ABS Day

    Plate Machine chest press 10 sets 50, 40, 30, 20, 10, 10, 20, 30, 40, 50
    20x50
    50x40
    90x30
    140x20
    200x10
    250x10
    180x18
    140x26
    70x37
    30x50

    Ab roller 3 to failure
    13
    13
    14

    Lying Leg raise 3 to failure
    20
    20
    20

    Push-ups 3
    12
    12
    12

    ---

    10/17/2017 - Tuesday
    Kris Gethin's Man of Iron Trainer
    Lift #59
    BACK & BICEPS Day

    Lat pull-down 5 50, 40, 30, 20, 10
    60x50
    100x40
    120x30
    140x20
    180x10

    Overhand-grip plate machine row 5 50, 40, 30, 20, 10
    70x50
    110x40
    140x30
    160x20
    200x10

    Reverse-grip pull-down 4 10, 20, 30, 40
    200x10
    150x20
    110x30
    90x40

    Neutral-grip plate machine row 5 10, 20, 30, 40, 50
    250x10
    180x20
    140x30
    90x40
    50x50

    Cable straight-bar curl 5 50, 40, 30, 20, 10
    10x50
    30x40
    60x30
    80x20
    100x10

    Hammer-grip rope cable curl 5 10, 20, 30, 40, 50
    100x10
    80x20
    60x30
    30x40
    20x50

    Push-ups: 5
    17
    20
    17
    18
    17

    ---

    10/18/2017 - Wednesday
    Kris Gethin's Man of Iron Trainer
    Lift #57
    SHOULDERS, TRICEPS, & ABS Day

    Sit-up with dumbbell shoulder press 3 15
    30x15
    30x15
    30x15

    Triceps close-grip push-ups 3 15
    15
    15
    15

    Plank with single-arm rear delt raise 3 15 per arm
    15x15
    15x15
    15x15

    Close-grip push-up feet on exercise ball 3 15
    15
    15
    15

    Front plate raise 3 10
    45x12
    45x12
    45x12

    Plate overhead triceps extension 3 30
    25x40
    45x25
    45x30

    ---

    10/11/2017 - Wednesday Night
    Cardio
    Basketball

    Six Games of Full-Court Basketball to 15: 100 minutes

    ---

    10/19/2017 - Thursday Morning
    Cardio
    RealRyder Cycling

    RealRyder Cycling Class: 45 minutes

    ---

    Supplements
    --Upon Waking--
    Fish Oil - 1 capsule of Welby Fish Oil
    Green MCT Oil Shake - Blended shake containing avocado, kale, spinach, ginger root, and MCT Oil
    --Mid-Morning--
    Glutamine - 1 scoop of Champion Performance Power Glutamine
    Hydra-Charge - 1 scoop of Kaged Muscle Hydra-Charge
    --Post-Workout--
    Protein - 1 scoop of Champion Performance Pure Whey
    --Before Bed--
    Sleep Support - 4 capsules of RSP Nutrition Z-Elite

    ---

    Workout Notes
    Happy Friday Eve, all.
    Grinding through another week.
    Haven't been very motivated with that cardio. Need to hit it a little harder next week.
    Lats are very sore from Tuesdays lift. Good ol' DTP training from Gethin.
    Excited to have basketball and the NBA season back.
    Take care, everyone.
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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    Misc Fisherman Crew
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