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Post by RUBICON19 on Jun 30, 2006 13:13:57 GMT -5
My favoriet question.... : "Hows the diet, "T"?
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Post by TNA on Jul 4, 2006 8:02:13 GMT -5
My favoriet question.... : "Hows the diet, "T"? It's going okay. Again, not as fast as I had anticipated but getting there!
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Post by TNA on Jul 4, 2006 8:09:56 GMT -5
July 4/06
CHEST/BICEPS[/b]
Flat Bench BB Press: 135x20 135x18 225x10 245x8 265x6
BB Curls: 45x15 65x12 85x10 95x8
Incl. DB Press: 75x12 85x10 100x6
Incl. DB Curls: 30x12 35x10 35x10 20xmax
Pec Dec: 200x12 220x10 240x8 160xmax
HS Preacher Curl: 70x10 80x10 90x8
CARDIO: 25 min. Treadmill. Random Setting - level 20 Speed - 3.5-4.5 mph. cals. burned - 350
Total gym time: 120 min.
A good workout today. Good focus and strength. One problem, though, is that I need to get a spotter!! The problem is that there really isn't anyone around at 6am!!
Today's Diet: p = 204 c = 174 f = 30
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Post by chanman83 on Jul 4, 2006 13:19:00 GMT -5
Great Job TNA! My gym opened at 7am today so I had to wait. Great job!
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Post by masterschamp on Jul 4, 2006 14:57:51 GMT -5
[/b] Flat Bench BB Press: 135x20 135x18 225x10 245x8 265x6 BB Curls: 45x15 65x12 85x10 95x8 Incl. DB Press: 75x12 85x10 100x6 Incl. DB Curls: 30x12 35x10 35x10 20xmax Pec Dec: 200x12 220x10 240x8 160xmax HS Preacher Curl: 70x10 80x10 90x8 CARDIO: 25 min. Treadmill. Random Setting - level 20 Speed - 3.5-4.5 mph. cals. burned - 350 Total gym time: 120 min. A good workout today. Good focus and strength. One problem, though, is that I need to get a spotter!! The problem is that there really isn't anyone around at 6am!![/quote] Terry, I train alone for the most part...my brother occasionally trains with me, particularly on an intense leg day, but other than that I train alone. The Smith machine, as well as other various machines have enabled me to do just about any exercise I want without a spotter. I know that there will always be those that say free weights, exclusively, are the way to go, and I do use a wide variety of free weight exercises, but I have found a simple truth of training to be that "heavy is heavy, no matter what exercise you are doing, or what piece of equipment you're using" You can use machines in a power mode of training just like any other piece of equipment.
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Post by TNA on Jul 4, 2006 16:16:32 GMT -5
Terry, I train alone for the most part...my brother occasionally trains with me, particularly on an intense leg day, but other than that I train alone. The Smith machine, as well as other various machines have enabled me to do just about any exercise I want without a spotter. I know that there will always be those that say free weights, exclusively, are the way to go, and I do use a wide variety of free weight exercises, but I have found a simple truth of training to be that "heavy is heavy, no matter what exercise you are doing, or what piece of equipment you're using" You can use machines in a power mode of training just like any other piece of equipment. Thanks Keith. I have used the smith a lot in the past and have gotten away from it. The one we have at the gym has a very thick bar and it's very ackward to re-rack. But I hear what you're saying. What I may try is on my heavy sets, go to the machine and see how I do there.
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Post by TNA on Jul 5, 2006 9:04:10 GMT -5
July 5/06
LEGS/CALVES[/b]
Elite Leg Extentions: 135x15 135x15 180x12 225x10 225x10
Squats: 225x12 315x10 365x8 385x6
Superset a) Hack Squats: 270x10 270x12 360x10 450x8
b) Elite Lying Leg Curls: 70x12 70x12 70x10 70x10
DB Stiff Deads: 60x10 60x10 60x10
Seated Calf Raises: 180x15 225x12 225x12
HS Calf Press: 450x15 450x15 450x15
Sissy Squats: 2 sets x 15
CARDIO 10 min. on Recumbant Bike - Random Setting @ level 15 10 min. on Treadmill - Random Setting @ level 20 10 min. on Eliptical - HIIT (speeds: 6 - 17 mph)
Total cals burned: 350
A pretty good workout today. I decided to incorporate some sissy squats. I haven't done these since....never. I liked them a lot. Decided to use them at the end just for the pump. Next time, I'll use them at end of the quad session. Also decided to play with the cardio again. Not too many cals burned but a good one none the less.
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Post by RUBICON19 on Jul 5, 2006 11:20:09 GMT -5
Looking good "T"
I never use a spotter either. There are soem around, but I dont really trust anyone. All except a few that is.. I just go in the power rack and have at it..
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Post by TNA on Jul 5, 2006 11:37:19 GMT -5
Looking good "T" I never use a spotter either. There are some around, but I dont really trust anyone. All except a few that is.. I just go in the power rack and have at it.. I'm with you Randy. There are a couple of guys but usually it's me and the barbell!! (and that really cute blonde of course!!)
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Post by TNA on Jul 5, 2006 11:53:56 GMT -5
Today's Diet: p = 264 c = 138 f = 30
I've been low carbing the last 2 days so the strength wasn't all there.
The one change I've done in the diet the last month is eliminating protein shakes (all except for post workout and pre-bedtime). This is a typical day noting that the amounts will vary according to my dietary cycle:
Upon Rising (5:00am) ECA stack
Meal #1: Pre-Workout (5:45am) 32 oz of water OJ&Frozen fruit Drink
Workout: 64 oz of water
Meal #2: Post-Workout (7:45am) whey dextrose or banana creatine blend glutamine BCAA
Meal #3: Breakfast (8:30am) egg whites oatmeal EFA, multi, selenium, chromium, etc .... (too many to mention) 32 oz of water
Meal #4: Snack (10:30am) chicken breast or eye of round or 2 cans of tuna sweet potato or rice salad 32 oz of water
Meal #5: Lunch (12:30pm) * same as meal #4
Meal #6: Snack (2:30pm) Meso-Tech Bar or lean protein (no carb) 32 oz of water
Meal #7: Supper (5:00pm) lean protein salad 32 oz of water
Meal #8: Pre-Bedtime (8:30pm) protein shake w/ glutamine and EFA
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Post by TNA on Jul 5, 2006 11:59:51 GMT -5
Great Job TNA! My gym opened at 7am today so I had to wait. Great job! Thanks Andrew. I love working out in the morning. My gym opens at 5:30am but I usually get there around 6am. Some will argue but for me, it's the best time! ;D
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Post by Hoopie on Jul 5, 2006 21:57:00 GMT -5
Great w/o's Terry! When it comes to a spotter the only one i trust is my training partner. We read each other well and know when the other needs help. We have been training together for over a year now maybe even closer to 2 years. I dont even trust my wife to spot me....
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Post by TNA on Jul 6, 2006 8:27:18 GMT -5
Great w/o's Terry! When it comes to a spotter the only one i trust is my training partner. We read each other well and know when the other needs help. We have been training together for over a year now maybe even closer to 2 years. I dont even trust my wife to spot me.... I hear ya brother!!!
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Post by TNA on Jul 6, 2006 8:32:46 GMT -5
July 6/06
BACK[/b]
T-Bar Machine Row: 70x12 70x12 70x12 70x12
WG Lat Pulldowns: 180x10 190x10 190x10 200x8...immediately followed by this drop set 170xmax 140xmax
Seated Rows: 140x12 160x10 180x8
Standing Front Pulldowns: 40x15 50x12 60x12
DB Rows: 70x12 80x10 90x10
DB Pullovers: 80x12 80x10 80x10
CARDIO
Stairmaster - 20 min. on fat burn plus @ level 10 -> 300 cals. Treadmill - 20 min. walking @ level 8 @ 3.8 mph -> 250 cals.
TOTAL CALS: 550
Total gym time: 120 min.
A great workout today. Lots of energy (I couldn't get enough of back today!) and good focus. Good cardio session as well. Speaking of cardio, I've also decided to up it to 40 min. starting today.
Today's Diet: p = 132 c = 300 f = 42 * today is my high carb day!! #woohoo8ad#
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Post by RUBICON19 on Jul 6, 2006 10:16:45 GMT -5
Today's Diet: p = 264 c = 138 f = 30I've been low carbing the last 2 days so the strength wasn't all there. The one change I've done in the diet the last month is eliminating protein shakes (all except for post workout and pre-bedtime). This is a typical day noting that the amounts will vary according to my dietary cycle: Upon Rising (5:00am) ECA stack Meal #1: Pre-Workout (5:45am) 32 oz of water OJ&Frozen fruit Drink Workout: 64 oz of water Meal #2: Post-Workout (7:45am) whey dextrose or banana creatine blend glutamine BCAA Meal #3: Breakfast (8:30am) egg whites oatmeal EFA, multi, selenium, chromium, etc .... (too many to mention) 32 oz of water Meal #4: Snack (10:30am) chicken breast or eye of round or 2 cans of tuna sweet potato or rice salad 32 oz of water Meal #5: Lunch (12:30pm) * same as meal #4 Meal #6: Snack (2:30pm) Meso-Tech Bar or lean protein (no carb) 32 oz of water Meal #7: Supper (5:00pm) lean protein salad 32 oz of water Meal #8: Pre-Bedtime (8:30pm) protein shake w/ glutamine and EFA Your calling 138 grams, low carbs? ??
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Post by TNA on Jul 6, 2006 13:03:53 GMT -5
Your calling 138 grams, low carbs? ?? During my new diet, yes!!!!! (sorry, I couldn't resist). Let me explain Randy. Every 11 days, the carbs drop. By the last 22 days of the cycle, the low carb days will have dropped to something sick like 16g. As opposed to last summer, this year, I'm taking it a lot slower. I wasn't too satisfied with the results. On this diet, my body has reacted a hell of a lot better. Last year, my carb cycle was 200g, 150g, 50g, 200g, 150g, 50g, ... This year, each week is different. This present cycle, for example, the carbs are 174g, 138g, 138g, 366g, 174g. Next cycle these numbers will drop. By the end, I'll be back with: 150 grams, 100 grams, 20 grams, 125 grams, 200 grams.... I hope this makes sense because you're breaking my b#lls over here Randy!!! #akicksballs2hu#
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Post by TNA on Jul 7, 2006 7:57:05 GMT -5
July 7/06
DELTS/TRICEPS[/b]
Superset #1 a) Bradford Press: 95x10 95x10 95x10 95x10
b) Tricep Pushdowns: 120x20 130x20 140x15 150x15
Superset #2 a) Machine Lat Raises: 100x15 110x10 110x10...immediately followed by 1 drop set 90xmax 80xmax 60xmax
b) CG Bench Press: 135x15 185x10 185x10...immediately followed by 135xmax
Superset #3 a) DB Front Raises: 25x10 25x10 25x10
b) DB Skull Crushers: 25x12 25x12 25x10
Superset #4 a) Rear Lat Machine: 140xmax 120xmax 100xmax
b) Parallel Dips bodyweight x max bodyweight x max bodyweight x max
and just for the hell of it...
Cable Curls: 60xmax 80xmax
Machine Hammer Curls: 60xmax 60xmax
CARDIO Treadmill - 22 min. on Level 8 @ 4mph Total cals: 310
An awesome workout today. Felt very motivated and focused. The delts were really pumped!!
Note: this will be the last entry for 2 weeks. We're going down to Florida on Sunday and I won't have access to a computer. I'll still be working out but like last summer, it will be at my buddy's hardcore/old-school gym. See y'all later. BOOYA!!!!
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Post by chanman83 on Jul 7, 2006 10:28:36 GMT -5
[/b] Superset #1 a) Bradford Press: 95x10 95x10 95x10 95x10 b) Tricep Pushdowns: 120x20 130x20 140x15 150x15 Superset #2 a) Machine Lat Raises: 100x15 110x10 110x10...immediately followed by 1 drop set 90xmax 80xmax 60xmax b) CG Bench Press: 135x15 185x10 185x10...immediately followed by 135xmax Superset #3 a) DB Front Raises: 25x10 25x10 25x10 b) DB Skull Crushers: 25x12 25x12 25x10 Superset #4 a) Rear Lat Machine: 140xmax 120xmax 100xmax b) Parallel Dips bodyweight x max bodyweight x max bodyweight x max and just for the hell of it... Cable Curls: 60xmax 80xmax Machine Hammer Curls: 60xmax 60xmax CARDIOTreadmill - 22 min. on Level 8 @ 4mph Total cals: 310 An awesome workout today. Felt very motivated and focused. The delts were really pumped!! Note: this will be the last entry for 2 weeks. We're going down to Florida on Sunday and I won't have access to a computer. I'll still be working out but like last summer, it will be at my buddy's hardcore/old-school gym. See y'all later. BOOYA!!!![/quote] yo man great workout and HAVE FUN IN FL!!! seeya in two weeks!
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Post by TNA on Jul 7, 2006 11:36:55 GMT -5
Thanks Andrew. I'll be soaking up that sun!! #bbeach3nu#
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Post by RUBICON19 on Jul 7, 2006 11:51:01 GMT -5
Have fun "T" and eat those carbs while you can...
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