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Post by Tim Wescott on Jan 25, 2010 22:09:31 GMT -5
Sorry to hear you`re sick,but Keiths post is on the money.........kill it as usual when you feel better.
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Post by Tim Wescott on Jan 25, 2010 22:12:56 GMT -5
BTW,backshot looking good!! #arockon6ha#
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Post by nwtrnr on Jan 26, 2010 13:05:06 GMT -5
;DGot back into the gym on Sunday, took Monday off full steam ahead!
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Post by masterschamp on Jan 26, 2010 13:41:39 GMT -5
Good news!
Keith
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Post by intenceman on Jan 26, 2010 21:15:45 GMT -5
Glad you're feeling better! Looking thick in the back shot. Practice spreading and popping out the scapula.. I have that problem, and its a bit*h to get right, but with practice, you'll look a lot wider even with the same amount of muscle!
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Post by nwtrnr on Jan 27, 2010 20:07:45 GMT -5
The back shot is not the best, as I have progressed with training and practicing the posing, I think I have better control and can hit it right now, just takes alot of practice like you said. Thanks for the advice man.
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Post by Tim Wescott on Jan 30, 2010 7:11:11 GMT -5
Looks good..........you can never practice posing too much.
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Post by nwtrnr on Feb 9, 2010 12:41:21 GMT -5
I agree about the practice it is much harder to do correctly than it looks.
I wanted to start my journal from a fresh start, since I was ill and got back into the gym my schedule has been messed up. I got on a normal program yesterday. It's really hard for me to get things out of sequence, then a bodypart gets neglected and I am needing more time in the gym to train.
Monday Chest and Biceps
I used a flat bench with dumbells for a warm up set then went and use an incline machine.
Dumbells 50 x 3 x10 75 x3 x10 80 x 3 x 10
Incline Press Nautilus
110 x 10 140 x 10 165 x10 drop 120 x 10 I don't know what it is but this machine is very tough to press very heavy on. I think I was punked out today.
Dumbell lying pull overs 90lbs x 4 x 5
Cable Cross Over 60 x 20 70 x 20 80 x 20 90 x 20 drop 50 x 20 60 x 20 70 x 20
Biceps Seated concentration curl with dumbell. 30 x 3 x 10 40 x 3 x 10
Preacher curl with easy curl bar each side. 25pound plate x10 35 pounds x 10 45 pounds x 7
drop set 10 pound plate x 20
Hammer curls 65 x 2 x 10
Not the most intense work out, but on track.. Tuesday is back day going to up the ante!
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Post by Tim Wescott on Feb 10, 2010 16:02:11 GMT -5
Damn good workout!!
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Post by nwtrnr on Feb 14, 2010 14:33:30 GMT -5
Back day 2
Pull ups 20
chins 10
pull ups 5
chins 10
Hammerstrength Pull down Iso one arm each set
2 45's each side x 10 -warm up 3 45's x 3 x 10 4 45's 3 set of 10 PR! row with both x 5 drop set 3 plates x 20
Cable lat machine
Wide grip 145 x 10 165 x 10 205 x 10 235 x 10
Narrow grip /row handle
115 x 10 125 x 10 155 x 10 165 x 10
could really feel those! Lats are popping out.
Bent over rows with barbell
Single 45's 3 x10
2 45's x 10
Partial Deadlift
3 45's x 10
Full Deads Romanian Style
2 45's each side x 10
Triceps
Dips off of bench with 45 plate set of 10 2 plates x 10
Scull crushers
80 lbs x 10 100 lbs x 10
Pushdowns /Tricep Grip
110 x 10 150 x 10 180 x 10 200 x 20 PR!
Extensions with rope 80 x 10 110 x 10
Pushups
25
Done !
Bdwt 204lbs
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Post by fit on Feb 14, 2010 15:24:37 GMT -5
Nice- have you ever tried bench dip dropsets? Great finisher- just get a spotter to toss the plates.
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Post by nwtrnr on Feb 14, 2010 15:59:17 GMT -5
Actually, I have, I use a bench and a box to balance on, if I have more than two plates I use a spotter to help it can be difficult otherwise. That really works them well your right about that.
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Post by nwtrnr on Feb 20, 2010 18:16:12 GMT -5
Friday not been the best posting work has gotten crazy, at least I have work.
Chest/Biceps
Dumbell presses flat bench
warm up 50lbs x 1 x 20
75 x 3 x 10
90 x 4 x 8
100 x 3 x 8
Incline with 75 dumbells 3 x 30 85 3 x 10
Decline Press 85lb dumbell 3 x10
flies on decline with 55lb 3 x15
Seated Dips 2 45plates each side 3 x10 3 x 10
Forearms , 25 pounds 5 sets of 10 on preacher
Curls with Olypic bar 35
Preacher curls with 50lbs x 3 x10
Easy curl bar with 70lbs x 10 80 x 10
biceps are burning! They are growing though it's been a while since they have bodyweight is up to 207 getting a little fat around midsection 15% bodyfat. Incorporating sit ups 3 times a week goal is 300 per session so when I cut down I'll have abs for once.
Saturday took it easy and ran 2.2 miles around lake weather here is outstanding had to take advantage of it.
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Post by nwtrnr on Feb 27, 2010 18:05:17 GMT -5
Been training hard as ever, job is getting busier so I am going to get a coach to help me stay on track. Incorprated some cardio this week getting a little leaner don't want to drop too much weigh yet. I have a super fast metabolism I can drop 5-10 pounds in a few days if I don't eat a ton of food. Going to concentrate more on the legs the upcoming months goal is to squat 500lbs in 3 months I should be plenty bulked up by then. Took Intencemans, and Tims advice and have been practicing posing almost every day. Getting the rear lat spread has been tough it's improving.
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Post by nwtrnr on Feb 28, 2010 15:06:29 GMT -5
Saturday Leg day
Treadmill 5 minutes 6:15 mile.
Seated leg extension 135 x 10 155 x 10 180 x 10 230 x 10 280 x 10
Drop 135 x 10
Leg sled 2plates x 10 4 plates x 10 6 plates x 10 7 plates x 10 8 plates x 10
calves on sled 3 plates 3 sets of 10
Romanian Deadlift 3 plates each side 3 sets of 3
Drop set two plates 3 sets of 10
Smith machine squats 2plates x 10 3 plates x 10 drop 2 plates x 10
Hammer strength V squat
3 plates x 10 x 2 4 plates x 3 x 10 5 plates x 3 x 10
Standing calf raise 120 x 3 x 10
Going to incorporate the V squat machine more since I can get 500lbs on it, and do a high volume. Alternating with old school squats to get my legs to build. They are growing but I need to put on 15-20 pounds to where I want to be.
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Post by nwtrnr on Apr 5, 2010 23:25:04 GMT -5
I have not had anytime to post lately been very busy with work. I have been training harder than ever weight is stable at 194lbs without using any whey or additional supps starting back on them next week expect to gain another 5lbs when I do. Body fat at 9% or a little more maybe 10. Been doing lot's of ab work always hated ab training but getting results. Gained an inch on my legs and chest, lats are filling in finally! Lots of pull ups and close grip pull downs this pick is a month old I have much better development now. Glad to post and see everybody here is still working on their goals. All the best!
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Post by masterschamp on Apr 6, 2010 7:22:27 GMT -5
Lats are really starting to come in....looking great. Keep it up!
Keith
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Post by nwtrnr on Apr 24, 2010 14:43:51 GMT -5
Back to having a little time to post today! I got up to 205lbs but have dropped down to 199lb. Goal is 215 by June fat or not. Gaining on my legs and chest has measurement is now: 46 goal is 48, a long way to go but making it. I plan on posting detailed workouts again just been very, busy can't complain been making it to the gym without missing a day. When I think of not going I think of my comrads here and that motivates me to train!
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Post by nwtrnr on Apr 28, 2010 17:49:16 GMT -5
Monday:
Chest and Biceps
Barbell Press 120x 3 x10
200 x 2 x 10
Incline Barbell 120 x 3 x 10
Pec Dec 130 x 3 x 20 165 x 2 x 20 130 x 3 x 20
Biceps
Hammer curls seated
40 x 3 x 10 50 x 3 x 10 65 x 3 x 10 70 x 3 x 10
A light work out today.
Tuesday
Back and Tri's
Pull ups bodyweight close grip 40 Hammerstrength Close Grip pull down reverse grip
2 45's x 10 3 45's x 10 Single grip 3 45's x 10 Double 4 45's x 10 Single 4 45's 10
Hammer Strength Pull down 3 45's x 3 x 10 4 45's x3 x 10
Bent over row on machine 2 45's x 30 3 45's 3 x 10 2 45's x 20
Tri's
Close Grip Press on Smith Machine Single 45's 3 x 20
Dumbell Seated Pull over 90lbs x 3 x10 80lbs x 10 90lbs x 10
Super setted with kickbacks 25lbs x 3 30lbs x 3
Good work out back is getting better.
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Post by fit on Apr 28, 2010 18:06:12 GMT -5
Coming along!
Chris
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