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Post by nwtrnr on Apr 18, 2009 0:19:38 GMT -5
I'm back to posting again here, my goal is to get to 220lbs by December. I got up to 210 and dropped down to 195 at 10% bdyft. I want to put off doing a contest until 2011, I think I could enter one this Fall but I want to place. I have been working on my legs but they still are not up to par. I want to get super motivated! There are almost a 1000 members on this board I would like to start a challenge for the members here to set a goal wouldn't it be cool to have an online contest? Starting today my stats Uploaded with ImageShack.usHere is my starting pic from June 14th. weight 195lbs 5 day spit routine .
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Post by fit on Apr 18, 2009 5:58:29 GMT -5
Interesting. Do you have allergies too that exacerbate the asthma?
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Post by nwtrnr on Apr 18, 2009 10:33:21 GMT -5
I have exercise induced asthma.
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Post by RUBICON19 on Apr 18, 2009 12:41:01 GMT -5
Thats too bad, but at least your bbing will excel without the marathon training.
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Post by nwtrnr on Apr 19, 2009 14:04:30 GMT -5
Going to try Advair, or another medication last one I tried affected my eyesight, it improved after going off of it. With the weather warming up my lungs may relax and it may correct on it's own. The running does take away a little of my progress but I love to do both. I like running because it relieves stress and with having two jobs it's really tough to not have that. Can't wait to get the new company funded and going then things will settle down a little.
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Post by mrbeefy on Apr 20, 2009 14:32:39 GMT -5
My wife had exercised induced asthma and used Advair. It didn't do anything for her. Eventually, for some reason, the asthma subsided all by itself. It may flair up from time to time,if she's around people whp smell from cigarette smoke, or something like that, but otherwise it's been under control for years.
She LOVES to run also. The Cardio Queen! We have to keep her "reined-in" becuase she loses to much energy for powerlifitng if she does too much cardio.
All in balance.
Good luck . . .sounds like you have the right motivation to "make it happen"!
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Post by nwtrnr on Apr 22, 2009 0:05:53 GMT -5
Asthma is improving (warm weather helps) I am going to definitely run a 1/2 marathon, want to run the full will see how my training progresses. My work in the gym is really paying off getting much stronger and I'm finally getting some weight put on.
Monday -Back
Pull ups 35 chin ups 20
Pull downs on hammerstrenth machine two plates x 20 4 plates x 30 6 plates x 20 drop set 4 plates x 30 I single arm between sets and do a single set of 10.
Bent over rows Warm up 2 25' x 10 two plates x 3 x 10
Dead Lift two plates x 10 4 plates x 2 x 10 4plates plus 25 x 10
Seated cable row with wide grip 135 x 10 145 x 10 165 x 10 185 x 10
Single dumbell rows 65 x 10 70 x 30 80 x 30
Lying weighted crunches
45 x 60 80 x 30 145 x 20
pull ups 10 raises 20
Tuesday Chest and Arms
Hammerstrength
two plates 3x 20 4 plates 3 x 20 drop set two plates plus 25 x 20
Incline press 55 x 3 x10 65 x 3 x 10
Decline two plates x 10 4 plates x 20
cable cross over 60 x 20 70 x 20 80 x 20 drop set 60 x 20
push ups 35
My body is really transforming they say our cells change every six months so this must be that time. I can finally see my abs I have never been able to get the layer of fat off of them and building them up has really helped. A gym member commented today I want a body like he has to his girlfriend, I was a little amused since he didn't look much different from me.
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Post by mrky03 on Apr 22, 2009 18:19:50 GMT -5
AWESOME! It feels good to have someone notice all the hard work you put in! Have you tried the Nano Vapor yet?
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Post by nwtrnr on Apr 24, 2009 11:31:50 GMT -5
I have not tried the nono vapor yet but will be soon, the NO supplements that I have used work excellent.
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Post by Roger on Apr 26, 2009 6:56:48 GMT -5
Looking good keep it up
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Post by nwtrnr on May 5, 2009 17:15:19 GMT -5
5 mile run at noon
Monday Chest /Biceps warm up 8 minutes treadmill on 8.2 Hammerstrength 2 plates x 3 x 10 2 plus 25 x 3 x 10 3 plates 3 x 10 x 2 ouch! could really feel the stretch! 2 plates 3 x 10
Incline dumbell press 65 x 3 x 15
Decline Press
single plate x 3x 15
pec dec
145 x 3 x 20 150 x 3 x 20 165 x 3 x 20 185 x 20 135 x 30
Seated dips 2 plates 3x 10 3 plates 3 x 30 4 plates 20 drop set 2 plates
Cable cross over 60 x 3 x 10 70 x 3 x 10 80 x 2 x 10
superset
preacher curls 40 x 3 x 10
cable cross over 60 x 3 x 10
cambered easy curl 80 x 10
90 x 10
cable single arm 60 x 3 x 10
push ups on dumbells
100
starting to get shape in my upper pecs finally!
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Post by nwtrnr on May 6, 2009 13:00:09 GMT -5
Tuesday Back/Tris
Warm up 7 minutes 7.30 mile pace
Hammerstrenth Iso Lat
Single Plate warm up 20
2 plates x 3 x 10 2 plates + 25 x 3 x 10 3 plates x 3 x 10 drop set 2 plates x 3 x 10
Seated Cable -wide grip
110 x 20
Lat cable machine 145 x 3 x 10 175 x 3 x 10
Seated Cable row/standard
165 x 3 x 10
Lat machine narrow grip 100 x 10
Pull ups 25
Single Dumbell rows 65 x 3 x 10 85 x 3 x 15
Roman Chair with 25lb plate 50 reps
without 3 x sets of 10 could really feel it after that!
Tri pushdowns straigh bar 110 x 10 160 x 10 180 x 10
Rope over head 60 x 3 x10 85 x3 x 10
Sit ups with 25lb dumbell alternate side to side press
25 left 25 right
Crunches 50
wide grip pull ups 10
Hanging raises 15 each side
Ab machine 85 lbs x 60
110 x 25 Cool down
5 minutes on treadmill
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Post by mrky03 on May 6, 2009 19:30:16 GMT -5
Looks like you're training is going well! I switched ot N.O. Xplode this month, I don't know if it gives me the same kick as the Nano Vapor. Maybe I'm just developing a tolerence to it. Don't get me wrong I still like the N.O. Xplode, especially the taste.
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Post by nwtrnr on May 9, 2009 0:27:26 GMT -5
Thanks Joel, BSN makes quality supplements, I develop a tolerance to creatine quickly, can't wait to try either, after I cycle off creatine. I just bought a second case of pasturized eggwhites they have given me the best gains out of anything period I try to manipulate proteins every other month for variety always taking Whey after workout. Going to add HMB, and an NO product. Looks like your training hard, good luck with your competitions this year.
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Post by nwtrnr on May 12, 2009 0:36:43 GMT -5
Took Friday and the weekend off for recovery, felt more energized today. Starting yet another business in a few weeks so time is going to be very tight.
Monday/no run
Warm up 9 setting on tradmill for 7 minutes. 6:30 minute mile pace this gets your heart rate up!
Chest/ biceps
Hammerstrength Press
2 plates x 3 x 20
3 plates 3 x 10
drop set 2 plates 3 x 5
Incline Hammerstrength 1 plate 3 x 10 2 plates 3 x 10 1 plate x 3 x 5 Held weights for a 5 count makes it really burn. 10 chins needed a stretch drove a long commute today.
Incline Bench with dumbells
55 x 3 x 10 65 x 3 x 10
Decline Single plate
3 x 10 held weights up for a 5 count
Flat bench /dumbells
65 x 3 x 10 80 x 2 x 10 -running out of gas.
Pec Dec
110 x 20 135 x 3 x 10 165 x 20
Cable cross over
60 x 3 x 10 70 x 3 x 10
Biceps
Standing cable with bar
70 x 3 x 10 90 x 3 x 10 120 x 10
Curls single arm 35lb x 3 x 10
Easy curl bar
70 x 10 80 x 10 90 x 10
Abs
85 x 60 110 x 25 155 x 25 -crusher
Time to go, felt good!
drop set 1 plate
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Post by fit on May 19, 2009 20:22:21 GMT -5
Hanging in there?
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Post by nwtrnr on May 20, 2009 13:14:22 GMT -5
I have been training daily just have not had the time to post but will be soon. Hope your making great progress with your training.
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Post by fit on May 20, 2009 19:08:20 GMT -5
Glad to hear it!
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Post by nwtrnr on May 21, 2009 15:31:17 GMT -5
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Post by fit on May 21, 2009 19:44:50 GMT -5
NICE!
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