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10-15-2009, 08:07 AM
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Still moving........long weekend - no trips to gym. FSU game all day Sat in Tally, then game didn't end til 1am - in bed around 4. Up at 7 for niece's 1st birthday party. Finally got home around 8pm Sunday night.
Tues: PUSH Flat BB Bench x 8 sets RGBP x 4 sets Lateral raises x 4 sets Front raises x 4 sets Skullz x 4 sets Wed: Shadow boxing, jump rope, mountain climbers, burpees, etc - about 30 min of calisthenics. Thurs: LEGS Squats x 8 sets Single Leg Press x 6 sets SLDL x 4 sets Calf Raises x 4 sets DB Step ups x 4 sets Hip work/stretches 35 min on elliptical I'll do PULL on Fri nite. Ate a ****load over the past few days, and didn't drink water very well, so weight is up a couple of lbs....224 today. 
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10-19-2009, 08:28 AM
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Pulled Fri Nite:
Diamond Deads: w/u sets 320 x 4 x 4 sets BB Rows: 135 x 15 185 x 8 225 x 6 x 2 sets T-BAR: 2 plates x 12 x 4 sets supersetted with BB Curls: 95 x 10,10,8,7 DB Curls: 40 x 8 x 3 sets - very slow & strict Nothing on Sat or Sunday - spent the weekend at Disney w/wife. Epcot on Saturday (wine & food festival) and Animal Kingdom on Sunday. Probably walked 15 miles overall though...... MONDAY: 0418 am - got on bike and went for a ride in 48 degree weather. 11 miles in about 43 minutes. I was freezing initially, when I got into the garage at the end though, the sweat was pouring off of me. Very solid cardio on an empty stomach. I like riding at this time as there is ZERO traffic on the backroads where I live. All I saw was a racoon.
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10-19-2009, 12:17 PM
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lol @ 48 degrees is freezing. I keep forgetting you Floridians have thin blood. It was 25 here in the mountains this morning, and there was a light coating of snow on the ground yesterday morning on cars and in the grass.
Workouts are looking good bro - all healed up now I guess?
__________________
Rated "U" for Unbreakable - Criers, Whiners, Complainers, Quitters, and Excuse Makers NOT TOLERATED!
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10-19-2009, 01:24 PM
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Quote:
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10-20-2009, 06:42 AM
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PUSH:
DECLINE BB: w/u sets x 2 225 x 12 275 x 4 x 4 sets FLAT DB ss/with SKULLZ: 80 x 8 x 5 sets & 70 x 8 x 5 sets O/H ROPE EXT: 70 x 10 x 4 sets LATERAL RAISES (seated): 30 x 8 x 4 sets REAR CABLE ss/w FRONT CABLE: 30 x 10 x 3 sets of both Tonight I'll do 30-40 min of light cardio - prob stat bike while reading my homework assignment for class. Today is a low carb day - before w/o, after w/o and some brown rice at lunch - none after that. 6 oz chicken breast, rice and 1 cup raw spinach for lunch, protein shake at 3pm & two 99% lean turkey burgers and 1 cup of raw broccoli for dinner. Trying to get diet back on track after that bad weekend at Disney. Good old Walt doesn't offer too many healthy choices! LOL. No biggie, weight stayed constant........224
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10-21-2009, 07:00 AM
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Did eliptical last night instead - threw in some pull-thru's, decline sit-ups, and hip stretching all in effort to keep any IT band issues at bay, and work core. Its been pretty quiet the past 4-5 months now.
Up at 4. 30 min of cardio, t-mill 3.4mph @ 8% incline for 20 min, and 10 min high effort on eliptical - hard as I could go for the whole 10. BCAAs, Fish oil, 4 boiled eggs, apple, big shake containing 1/2 cup of oatmeal w/flax + 3 scoop Pro-Blend 55, cold water and 1/2 cup Hoods choco milk LEGS @ lunch - headed to KISS concert tonight! Plan for legs is: 10 min eliptical warm-up Front Squats Lunges (outside in grass - w/DBs - across soccer field x 4) SLDL (lighter weight, higher reps - strict) Step ups w/DBs Box jumps - no weight yet - 30" step, mastered the 24" one Seated Calf raises - heavy - DC style Finish with Heavy Leg Press - 4 sets at about 80% max to failure. Getting my mind ready for it now...I'm feeling great today, but, I only have an hour to push all that out and get back to the office. Luckily now that we've moved into a new facility, the showers are downstairs - no more gym showers. Last edited by Renegade68; 10-21-2009 at 07:03 AM.
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10-21-2009, 07:17 AM
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Quote:
__________________
5-10 208lbs 10%bf Bench-365 Deadlift-525 Squat-425 Total=1315
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10-21-2009, 08:02 AM
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This is either 5th or 6th time I've seen them. My wifes 1st. I've told her its not so much that its great music, its that they put on a fantastic show, and the people watching opps are endless.
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10-21-2009, 08:53 AM
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It was my third and my wifes second time. Best one yet if you ask me. Incredible stage and props and more **** blowing up than ever. No other band puts on that much show for a $35 ticket, not even close. Its kinda hard to believe really. My friend kept leaning over every few minutes and saying "goddamn they have alot of money to spend".
lol
__________________
5-10 208lbs 10%bf Bench-365 Deadlift-525 Squat-425 Total=1315
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10-22-2009, 11:00 AM
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Combo of legs yesterday afternoon, very little sleep (concert ended after midnight - KISS played nearly 3 hrs), and standing all night means my legs are crying like little *****es when I walk up the stairs at work.
Those step ups just killed me prior to Leg Presses - was only pushing 710 for 5-7 reps before failure...... Today at lunch, just decided to do a long cardio session, running and walking. Jogged to track which is a little over a mile, then did intervals, sprint the straights, walk the curves for 8 laps, cooled down and jogged back to work. Downed a Monster Milk shake and will have real food lunch in a little while.
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10-24-2009, 08:25 PM
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Friday - day 1 of switch to upper/lower routine. Been doing push/pull for about a year. Gonna run this for a couple months at least.
BB BENCH w/u 225 x 12 255 x 6 x 3 sets T BAR +135 x 6 x 3 sets INCLINE BENCH 205 x 8 x 3 sets PULLDOWNS 180 x 10 x 3 sets MACHINE SHOULDER PRESS (givin it a shot) 70 x 10 80 x 10 90 x 10 - kept it light to start and worked it up. Felt no pain, tweaks etc., so that is a good sign. I'll give free weights a shot with Mil Presses in a few weeks. REAR FLYES 30 x 10 x 3 sets RGBP 185 x 8 x 3 sets V-BAR PRESSDOWNS 70 x 15 80 x 15 90 x 7 - I actually felt these in my right shoulder more than any exercise I've done is a while.....maybe the angle or something. I'll stay lighter from now on though.... HYPERS +35 x 12 x 3 sets Very different for me doing push and pull exercises on the same day. Sweat machine was cranking! It will certainly take some getting used to. Quick props to my Noles for the comeback win vs. NC. They really needed that. Hopefully it generates some momentum.
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10-25-2009, 05:18 AM
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Sunday morning......up at 5.
40 mins cardio 4 eggs, 3 slices bacon, Grapefruit juice mixed w/lemon xTend, 1/2 sweet potato w/cinnamon. Tons of honey-do's today.....
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10-26-2009, 02:19 PM
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Did LOWER Sun night:
BOX SQUATS: lighter/higher 225 x 12 x 6 sets SLDL: 225 x 12 x 4 sets BB LUNGES: 135 x 3 trips down the driveway and back. TIRE DRAG: tied two of my old tires (w/rims) together with chain, hooked rope to it, looped around waist and pulled it across the back yard a few times. Tried running, ended up being more of a controlled fast walk/jog. TRACTOR TIRE FLIP: 450 lb tire. 50' of flipping x 4. Tonight........Upper again
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10-27-2009, 09:59 AM
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How you liking the upper/lower Ren? I've been thinking about giving that a shot...like you, I've been doing legs/push/pull for a long time. I see lots of guys at the gym have been switching over to a upper/lower split of late.
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10-27-2009, 01:22 PM
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So far so good Joe.
LAST NIGHT UPPER - at like 6pm, which is very late for me to lift. Again, staying in the higher rep ranges for most of the workout. FLAT DB: w/u 90 x 10 100 x 6, 6, 4 BB ROW: 205 x 12 x 3 sets DECLINE BB: 225 x 12, 10, 10 SEATED CABLE ROWS: 180 x 10 x 3 sets PREACHER CURLS: 75 x 8 x 3 sets V-BAR PRESSDOWNS 80 x 10 x 3 sets HALF MOONS: 25 x 10 x 3 sets.....hadn't done these in a LONG time..... ROPE CRUNCHES: 85 x 15 x 3 sets REV CRUNCHES: 3 sets of 20 sipped on BCAA's throughout. Had a Monster Milk shake right afterwards, then about a 14oz ribeye and some asparagus 45 min later.
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10-29-2009, 07:37 AM
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LOWER: I don't remember weights - and left my log book in my locker. It was a relatively quick workout - just the 4 exercises below and the LP was a widow maker to finish stuff off.
FRONT SQUATS: x 4 sets STANDING SINGLE LEG CURLS: x 3 sets STANDING CALF: x 3 sets LEG PRESS: 505 x 25 Tonight is 30-45 min of cardio.
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10-30-2009, 11:32 AM
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Mmmm - refeed day.......carbs good.
Light upper later today. Sleep has been better this week.......feeling the best I've felt in a while, so I guess the body is liking upper/lower. A little shoulder soreness, but its more muscle soreness than joint soreness.
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10-31-2009, 11:06 AM
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Slept 10 hours last night......felt great when I woke up today.
30 min on t-mill, then IHOP for bkfst, eggs, harvest grain pancakes, steak. Rest of day is watching football and headed to a party tonight around 8ish....... Got my mullet wig, fake stash, wifebeater and cutoff jorts ready to go. Gonna carry some Milwaukee's Best Light canned beer w/me. LOL.
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