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05-01-2009, 06:40 AM
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DIAMOND BAR DEADS
w/u's.... 315 x 6 x 2 sets Good Mornings: 205 x 8 x 2 sets Tire flip - 500 lb tire 7 flips, rest, back the other way for 7 flips, rest, repeat. Made 3 round trips in all. DB Rows: 60 lbs x 15 x 3 sets Planks, dead fish, flutter kicks, and then 8 sprints - 30 yards with no rest between. Sprint, turn around, sprint, etc. 
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05-04-2009, 04:34 PM
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SAT -
Bike ride 23.2 miles - fvck it was hot out, waited til like 11am to start and was gassed at the end. Only avg'd 16.3 mph over the length of the ride. SUNDAY - 36 holes of golf. TODAY - CHEST/TRI's INCLINE DB w/u 85 x 6 x 4 sets FLOOR PRESSES 255 x 5 x 3 sets Medicine ball push/throws 4 sets of 10 BENCH DIPS 3 sets of 15 x 90 lbs in lap CGBP 100 reps with 185........took a damn long time, and several sets, I don't know how many, I just know it burnt like hell at the end.
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05-04-2009, 06:56 PM
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brutal close grips, how does all of that bike riding affect your leg workouts?
__________________
Current Best Lifts Bench- 315 Squat- 345 Deadlift- 515 "Show me a good loser, and I'll show you a loser."
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05-06-2009, 11:51 AM
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I normally hit legs on Wednesdays - so my long rides on Saturdays are spaced out far enough that its never a problem.
I have a 50 mile ride in about a month.......that'll be fun. WEDNESDAY: SQUATS w/u sets.....trouble getting comfortable today.... 200 x 8 225 x 8 275 x 3 x 2 sets 155 x 25 STANDING SINGLE LEG CURLS: 70 x 10 x 3 sets LEG EXT: 210 x 12 x 3 sets HAMMER CALF PRESS 370 x 12 x 3 sets 8x40 yd sprints, 30 sec rest between.
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05-07-2009, 06:16 AM
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My flippin triceps are killing me from those CGBPs on Monday - maybe that was a bit over the top.
Anyway - off day today, going to go play golf this afternoon @ 3.
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05-19-2009, 11:47 AM
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Quote:
I suck at updating this thing. I guess I figure since I write it in a log book - why bother. Anyway - MONDAY FLAT DB: 95 x 6 x 5 sets INCLINE BB: 205 x 5 x 5 sets FLYES: 45 x 10 x 3 sets CGBP: lt wt - hi reps 115 x 20, 18, 16 SKULLZ: 85 x 8 x 4 sets PUSHUPS w/45 on back 20, 20, 18....lol - pooped STANDING MIL PRESSES: 135 x 8 x 3 sets......that felt heavy, shoulders were pre-exhausted to death. HIIT on stationary bike for 18 mins....... BW is up to 244, waist size is down 1" from a month ago. Cals are at about 3900-4000 a day, still carb cycling most of the time, with a zero day on Sundays. Strength is great, sleep is great, and recovery has been great. Appetite is off the charts with this 6 meals a day routine.....lots of tuna, sushi, turkey breast, lean beef, fruits and veggies. Carbs are limited to whole grains, brown rice, sweet potatos and one big azz baked potato a week loaded w/sour cream and fake butter.
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06-01-2009, 05:47 PM
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Update slacker.
__________________
5-10 208lbs 10%bf Bench-365 Deadlift-525 Squat-425 Total=1315
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06-03-2009, 07:08 AM
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LOL - OK -
Switched to more of a recomp style for rest of summer. Everthing is done w/short rests 60 sec or less....... MONDAY was: DECLINE BB: w/u sets 295 x 4 245 x 8 205 x 12 185 x 11, 3, 3, RP for last set...... FLAT HAMMERSTRENGTH BENCH: 285 x 2.5 - OK - couldn't get my 4...... 265 x 4 195 x 8 175 x 12 wow..... 155 x 12, 5, 3 (RP) PEC DECK 130 x 12 x 3 sets O/H DB PRESS: 65 x 4 - lol, this sucks. 50 x 8 40 x 12 30 x 14, 3, 3.......WOW - burnt. DB LAT RAISES: 25 x 12 x 3 sets INCLINE FRONT BB RAISES: 30 x 10 x 3 sets - DIP MACHINE: 215 x 10 195 x 12 195 x 12 165 x 16 O/H ROPE EXT: 40 x 12 47.5 x 12 x 2 sets TUESDAY was: ------note - everything is done with 60 sec or less rest. REV GRIP PULLDOWNS: warm up sets 200 x 4 180 x 8 160 x 12 - rest 30 secs..... 140 x 16.....whew, last 2 weren't pretty. T-BAR +90 x 12 x 4 sets DB ROWS: 90 x 6 80 x 8 65 x 12 - rest 30 secs...... 45 x 16 - feeling it...... - rest 60 secs and do.... DEADS: Just one set - strict form, lotsa reps. Bloodied both shins up good. 135 x 20 PREACHER EZ BAR: 75 x 10 x 3 sets 50 x 16, 6, 8 (Rest Pause) CONC CURLS: 30 x 12 x 3 sets DECLINE CRUNCHES: x 20 x 3 sets I'm lifting 4x a week, cardio 4x a week. PULL 2x this week, PUSH 2x next week, LEGS 2x week after, repeat. The workout format came from a friend, so I'm just trying it for something different, figure I'll give it 12-15 weeks.
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06-03-2009, 07:12 AM
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Also - last Sat rode 34 miles - this Sat is my 50 mile ride.
34 miles took 2 hrs and 21 minutes. I was smoked at the end. One of the riders who rode the last 10 with me wanted to go for a run at the end, I declined. LOL. No bricks for me after 34 miles. I hope to do the 50 in less than 3.5 hrs. Its supposed to be a little cooler this weekend, which will help. I'll carb up big on Friday and have a couple food breaks during the ride as well.
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06-09-2009, 10:02 AM
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Didn't do 50 miler. Tore or strained my calf badly on Friday while doing calf raises.....could barely walk on it Sat.
Monday - Pulled. Tues - Did high rep squats & SLDLs....
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06-16-2009, 08:44 AM
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Little bit of legs/shoulders this morning.
LEG PRESS: couple warm up sets. 640 x 8 710 x 8 800 x 8 850 x 8 460 x 20 - widowmaker. SINGLE LEG CURLS: 70 x 10 x 3 sets SEATED CALF RAISES (DC STYLE) 200 x 10 x 3 sets. SEATED MILITARY PRESS: 135 x 10 - wow that was light. 155 x 8 165 x 6 185 x 5 - PR there. First time I've done this move first in the rotation in probably 18 months. 115 x 18 to finish them off..... Had to split - work to do.
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06-16-2009, 08:46 AM
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Good work there. Congrats on the PR.
__________________
5-10 208lbs 10%bf Bench-365 Deadlift-525 Squat-425 Total=1315
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06-19-2009, 06:22 AM
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thx bro.
PUSH FLAT BB BENCH: w/u 225 x 12 255 x 6 305 x 2 x 2 sets 275 x 4 INCLINE DB: 85 x 8 x 3 sets DC STRETCH w/45s RGBP: 195 x 6 x 3 sets PUSHDOWNS: 80 x 10 x 3 sets Quick workout - really happy with the 305 bench - its nice to be free of shoulder pain - for now.
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06-19-2009, 07:38 PM
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nice job with the presses, solid numbers for sure.
__________________
Current Best Lifts Bench- 315 Squat- 345 Deadlift- 515 "Show me a good loser, and I'll show you a loser."
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06-22-2009, 11:55 AM
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PULL:
Deads: 225 x 8 275 x 5 315 x 3 335 x 1 335 x 1 BB ROW: 185 x 10 x 3 sets DB ROW: 85 x 8 95 x 6 70 x 15 BB CURL: 95 x 12 115 x 6 x 2 sets
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06-23-2009, 11:07 AM
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Quick lifting and then HIIT today. Not alot of time.
FLAT BB: w/u 275 x 4 x 4 sets - no spotter - home alone. 300 x 2 225 x 11, 5, 3 (RP) DB FLYES: 50 x 10 x 3 sets CGBP: 155 x 18, 15, 11, 8, 6, 5, ..... all done with 30-45 sec rests..... DIPS: BW x 16, 12, 10. HIIT - on Bike - 20 mins, 30 secs on lvl 14, 90 secs on lvl 8...........
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06-29-2009, 11:37 AM
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Yeah Joe - you should. I update this about 60% of the time....
LEGS: SQUATS: w/u sets 275 x 5 315 x 5 x 3 sets 225 x 15 x 2 sets LEG PRESS: 530 x 12 710 x 10 880 x 5 x 3 sets SLDL: 225 x 12 x 3 sets STANDING CALF RAISES: Stack (500) x 10 DC Style - 3 sets SEATED MIL PRESS: 135 x 12 185 x 5 205 x 2 - lol - most I've ever put on there for this exercise and these were two awkward reps with spotter assist. 135 x 8 HALF MOONS: 30 x 8 x 3 sets REAR DELT (CABLE): 30 x 10 x 3 sets Moved legs to Monday this week, mainly cause I didn't ride the bike over the weekend as usual due to bad weather.
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06-30-2009, 08:58 AM
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1 hr on t-mill this morning on empty stomach. Combo of walking and running, ended up with around 5.5 miles - walked over 1/2 the time.
Very low carb day today, under 50, with all of those coming right after the workout in form of some fruit and a slice of wheat toast with my eggs. Today is day 2 of the trek back down to 220ish......
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