The Swedish Oak's road to the top

[ChocoChick]

That is a ton of cardio.

The countdown is on!

[Intenceman]

Its the most I've done in a single day for a show in in over a year and a half. And that guy said my zonditioning was behind? ?

[ChocoChick]

Its the most I've done in a single day for a show in in over a year and a half. And that guy said my zonditioning was behind? ?

Could be.... but your conditioning is great!

[FatherOfThree]

Happy belated birthday big guy!

[IR45N]

Went after it today! Decided that I was going to prove to myself that turning a year older, meant better in my case.. H pullovers warm up 2 pl, 3 pl,, 4 pl, , 5ol+25 each side x 3 RP, -25 x 1 RP- up 2 reps!, . 5pl + one additional 25 lb plate10 x5..! --- H pulldowns warm up 2 pl, 3 pl, 4 pl,, 6 pl x 4 RP unilaterally, 9 pl+25 x 5 neg!
unilaterally.-
--
. BB rows warmup 225, 315, 510 x 3 reps! 2 sets,---- Rack deads 565x8, 695x3!!. .- up 20 lbs 2 less reps--- 88 shrugs 625 x 7!, 5- up 20 lbs.--- . H overhead press. Wu 1 pl 2pl, 4 pl+10 each side. 4 RP, 4 pl+ 25 x 5 neg ,ea arm;-- - cable laterals 150x 4 RP,! 180 x 5 neg ea arm!--- , Bentover cable laterals 140 x6 +2 FR +2 neg left arm, x 5+2+ 2 right -180 x 6 neg ea arm!
. BB cheat curls 225 x 4 two sets. Cable curls 160 x 7 +2 FR + 2. Neg! Left, x 6+ 2 FR,+ 2 neg right
--- naut. Ab 207.5 x 36! Note* sets marked with a ! are personal records

You sure did go after it! Congrats on the PBs, the B'day & go get 'em at the comp!

[Intenceman]

Could be.... but your conditioning is great!

Thank you Elise

[mom24boys]

Happy belated Birthday hotstuff

[Intenceman]

Happy belated birthday big guy!

Thanks Billl! I'm going to get over to your journal When I get done with my cardio

[Intenceman]

Happy belated Birthday hotstuff

Thank you cutie!

[Intenceman]

You sure did go after it! Congrats on the PBs, the B'day & go get 'em at the comp!

Thanks! I had something to prove to myself. And I did

[Intenceman]

Cardio today. Treadmill 22 mins 3.4 mph 2.6 incline 185 cals. Recumbent bike 47 min 1leve 8 -l 10 355 cals. Weigt before 235! weight after 2i3i3

[Intenceman]

Cardio today. Treadmill 22 mins 3.4 mph 2.6 incline 185 cals. Recumbent bike 47 min 1leve 8 -l 10 355 cals. Weigt before 235! weight after 2i3i3

[Intenceman]

Warmup 5 min on bike then 2 sets of Nautilus leg ext wiith 80 lbs x 20. Stack .plus 25bs- unilaterally 270 x 3 reps plus 3 FR each leg! Preex with N Leg press. WU 20
220, 360 lbs. 1 set unilaterally with 440 lbs x 5 reps plus 2 forced reps each leg! Then rest followed by full squats 350 for 20 reps.! Parallel 565 lbs for 7 reps!. . Nautilus leg curls 145 lbsx 4 reps each leg! X 3 --- calves. toe presses 430 lbs x 13, x 12 .Standing calf raise stack + 75. 465 x 10, x 8 ----Pecs-- - -- hammmer Dec press warmup 1pl. A side, 2 1pl a side,, 3 Pl--- . . Pec Dec stack +70 lbs unilaterally 320x 6 reps each arm 2 sets preex with H Dec press. Bilaterally 5 pl a side + 25x 2+2 RP,! 2 arts Unilaterally -- , Dips bw (237) plus 160bs for 6 reps.!, 4 reps. --- triceps---- . Naut triceps stack + 42.5 x 9 + 2 FR left, 8 +2 FR rigt!. 6 +2 l, 5 + 2 r. - - - still have to do abs and carduo

[ChocoChick]

Still going strong, I see.

[Intenceman]

Hanging straight leg raises 30 + 3 bent knee, 13. + 3. Carduo 40 min bike level 8. Don't knor how I got through this as my legs were still a bit wobbly.

[Intenceman]

Still going strong, I see.

Thanks! Felt pretty strong, but kinda tired and flat, prob from all the cardio this weekend. .

[Intenceman]

Woke up exhausted, could hardly get out of bed. Legs actually almost sore for once* but still wobbly. Tanned before work. Afterwards, did 1 hour of cardio on bike - level 7 21.6
miles! 490 cals burned.

[Intenceman]

.. H pullovers warm up 2 pl, 3 pl,, 4 pl, , 5ol+45 +25 x 1 RP, -45 x 1 RP- up 20 lbs !, . 5l + one additional 25 lb x6..! ---preex with H pulldowns warm up 2 pl, 3 pl, 4 pl,, 6 pl x 4 RP unilaterally, 9 pl+25 x 6! neg unilaterally.---- . BB rows warmup 225, 315, 515 x 4 reps! 2 sets,---- Rack deads 565x8, 700x4!!. .- up 5 lbs and 1 more rep--- 88 shrugs 635 x 7!, 6- up 10 lbs.--- Delts----------. H overhead press. Wu 1 pl 2pl, 4 x4 RP-, 5. .pl X 4 neg each arm! Preex wiuh-- - cable laterals 150x 2+1 FR+3 RP,! 200 x 6neg ea arm!--- , Bentover cable laterals 150 x2 +1 FR +3 RP neg ea arm! , 200 x 5! neg ea arm!. -- biceps-- -BB cheat curls 225 x 5, 4 two Cable curls 170 x 4 +2 FR + 2. Neg! Left, x 2+ 4 FR, right, 225 x 7 left!, 8 right! --- naut. Ab 220 x 28!, cardio 40 min on bike level 7 Note* sets marked with a ! are personal records.

[ChocoChick]

It's great that you are still hitting pb's even with the dieting you are doing. 10 days and counting...

[Intenceman]

It's great that you are still hitting pb's even with the dieting you are doing. 10 days and counting...

Yep, its fun. Helps to compensate for the not as fun parts like cardio, and even worse, dieting\

[ChocoChick]

Yep, its fun. Helps to compensate for the not as fun parts like cardio, and even worse, dieting\

I'll make you a deal -- you do the cardio, I'll diet. I would much rather watch what I eat than do mindless cardio.

[mom24boys]

stopping into say hey and see if your still coherent
has the brain shut down from the diet and cardio yet?

[Intenceman]

I'll make you a deal -- you do the cardio, I'll diet. I would much rather watch what I eat than do mindless cardio.

That's why I doht love cardio. Do l. Stilll get cheesecake with this deal?

[Intenceman]

stopping into say hey and see if your still coherent
has the brain shut down from the diet and cardio yet?

I'm a bit whacky, but not too bad, wait tilll carb depletion time!

[mom24boys]

I'm a bit whacky, but not too bad, wait tilll carb depletion time!

when do you start that?

[Intenceman]

when do you start that?

Start Sunday, end Weds. I'm not that fun to be around then.. Without even knowing I'm doing it, I turn into instant a**hole. With carbs almost zero, I get pretty cranky. Actually, I'm worse than I thought-note my spelling above of 'wacky' I couldn't think of how to spell it at the time. Off to tan! The easy part lol.

[Intenceman]

Woke up late, very tired
Worked out late afternoon-eve. Warmup 5 min on bike then 2 sets of Nautilus leg ext wiith 80 lbs x 20. Stack .plus 40- unilaterally 285 x 4 NA reps each leg! Preex with N Leg press. WU 200, 360 lbs. Stack + 15 495 lbs x 4 NA each leg! Rest followed by full squats 355 for 20 reps.! Parallel 585 lbs for 7 reps! -up 20 lbs. . Nautilus leg curls 170 lbsx 4 NA reps each leg! X 3, 200 bilaterally x 6. --- calves- seated calf raise 6 pl x9 5 pl x 11. toe presses 370 lbs x 8 NA reps. Ea leg, x 12 .Standing calf raise stack 395 x 11, superstrict ----Pecs-- - -- hammmer Dec press warmup 1pl. A side, 2 1pl a side,, 3 Pl, 4 pl--- . . Pec Dec stack + 87 lbs unilaterally 332x 6 reps each arm! - up 12 lbs ea arm, 2 sets preex with H Dec press. Bilaterally 5 pl a side x 5, 5 pl + 25 500 x 41- , Dips bw (228) plus 165bs for 6 reps., 4 reps. --- triceps---- pushdowns stack + 75 325x 6 ! 2 sets. . Naut triceps stack + 42.5 x 7 + 2 FR left, 5 +2 FR right.. 6 +2 l, 5 + 2 r. - - - abs -- hanging straight Leg raise 21, 20

[SeaSiren]

Without even knowing I'm doing it, I turn into instant a**hole. With carbs almost zero, I get pretty cranky.

Don't we all, lol

[Intenceman]

Don't we all, lol

Lol, that's probably true!

[Intenceman]

No cardio,- first day of no workout or cardio in 3 weeks. Also had insomnia, then woke up very late. Then took kids to see Hot Fuzz. Very fiunny. Will monitor my condition and double up on cardio if necessary. BW is ok. Looking kinda flat smooth and small tonite. Cuttin all sodium as much as possible til next sat. Increasing protein and fats and cutting carbs below 100 for the next 4 days, cardio tommorrow, then depletion workouts mon-wed. Fun stuff ha!