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Post by Tim Wescott on Jan 29, 2007 18:52:59 GMT -5
Great workout Joe,and the diet`s looking good too !!
Glad to have you back bro. #arockon6ha#
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Post by mrky03 on Jan 29, 2007 19:19:34 GMT -5
Good to hear from you Joe! Looks like you're hanging in there with your training and diet!
The Cats are struggling a little aren't they? At least they had an impressive win against Tenn. on Sunday!
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Post by Vikingjoe93 on Jan 29, 2007 19:32:22 GMT -5
Good to hear from you Joe! Looks like you're hanging in there with your training and diet! The Cats are struggling a little aren't they? At least they had an impressive win against Tenn. on Sunday! Yes Joel the cats have been struggling. I have never been a huge Tubby fan but who would be better for the job. I watch Florida sometimes and wish Billy D. would have been able to have gotten the U.K. job when Pitino left. What really bugs me is that since Tubby took over our offense has stunk on a big level. I miss the days of pitino's run and gun offense and pressing style defense.
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Post by Vikingjoe93 on Jan 29, 2007 19:35:24 GMT -5
Great workout Joe,and the diet`s looking good too !! Glad to have you back bro. #arockon6ha# Thanks Tim, it's a struggle sometimes getting on the computer. I get home from the gym about 5 to 5:30 then eat, then make my meals for the next day. By then it's 6oclock and time to spend family tiome with my kids for a couple hours then i'm in bed at 9pm That's why i did alot of posting at work but ut's got so busy i barely have time to read a couple of post.
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Post by Vikingjoe93 on Jan 30, 2007 9:21:12 GMT -5
1-30-07 tuesday
5am 1st meal
8 egg whites 2 yolks 1 medium banana
8am 2nd meal
3 oatmeal pancakes(mix of egg whites, oats, and cottage cheese)
11am
4 oz chicken breast 4oz sweet potatos(sliced and baked in oven) no skin
2pm (preworkout)
4 oz chicken breast 4oz sweet potatos(sliced and baked in oven) no skin
3:45 to 5:00 workout
5:15 pm postworkout
1 serving of ON whey in water(24 grams of protein) 4 oz chicken breast 4 oz sweet potatos
8 pm
8 egg whites 2 yolks
1894 calories 39 fat 142 carbs 220 protein
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Post by Vikingjoe93 on Jan 30, 2007 9:26:46 GMT -5
1-30-07 tuesday
rack deadlifts (just below knee, that's as low as the rack pins go)
warmup 12x135 10x135 6x225 3x315 1x365
working sets 4/6x415 4/6x415 4/6x415
hyperextensions weighted
6-8x bodyweight + 45lb plate 6-8x bodyweight + 45lb plate
seated cable rows close grip
warm up 12x 85 10x85 6x140 3x180
working sets 4-6x200 4-6x220 4-6x220
latpulldowns shoulder width grip 4-6x140 4-6x140 4-6x140
close grip pulldowns 4-6x160 4-6x165 4-6x165
cardio- 20 minutes on recumbent bike
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Post by Intensity on Jan 30, 2007 10:54:56 GMT -5
Good to have you back Joe!
Diet and training look good, this is what we can call a solid come back!
Mo
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Post by masterschamp on Jan 30, 2007 11:39:38 GMT -5
Nice looking back workout, Joe!
Keith
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Post by Vikingjoe93 on Jan 30, 2007 18:03:56 GMT -5
Good to have you back Joe! Diet and training look good, this is what we can call a solid come back! Mo Thanks Mo , i'm looking forward to losing some weight in the near future. ;D
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Post by Vikingjoe93 on Jan 30, 2007 18:05:13 GMT -5
Nice looking back workout, Joe! Keith Thanks Keith, i'm really looking forward to doing this max-ot workout. ;D
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Post by mrky03 on Jan 30, 2007 18:48:59 GMT -5
Good to hear from you Joe! Looks like you're hanging in there with your training and diet! The Cats are struggling a little aren't they? At least they had an impressive win against Tenn. on Sunday! Yes Joel the cats have been struggling. I have never been a huge Tubby fan but who would be better for the job. I watch Florida sometimes and wish Billy D. would have been able to have gotten the U.K. job when Pitino left. What really bugs me is that since Tubby took over our offense has stunk on a big level. I miss the days of pitino's run and gun offense and pressing style defense. I hear ya Joe! I'm still grieving over Pitino leaving and going to Louisville!! Great workouts by the way! I just love training this way, it really hits those deep fibers. Makes you feel like you've been pounded with a meat hammer! ;D
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Post by Vikingjoe93 on Jan 30, 2007 19:15:01 GMT -5
Yes Joel the cats have been struggling. I have never been a huge Tubby fan but who would be better for the job. I watch Florida sometimes and wish Billy D. would have been able to have gotten the U.K. job when Pitino left. What really bugs me is that since Tubby took over our offense has stunk on a big level. I miss the days of pitino's run and gun offense and pressing style defense. I hear ya Joe! I'm still grieving over Pitino leaving and going to Louisville!! Great workouts by the way! I just love training this way, it really hits those deep fibers. Makes you feel like you've been pounded with a meat hammer! ;D Yep, i always feel as if i have been beaten with a broom stick the next morning ;D
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Post by Vikingjoe93 on Jan 31, 2007 9:19:53 GMT -5
1-31-07 wednesday meals
5am
8 egg whites 2 yolks 1 banana
8am
3 oatmeal pancakes
11am
4oz chicken breast 1 cup of brown rice
2pm
4 oz chicken 4 oz sweet potatos
5pm postworkout
1 serving of ON whey protein 4 oz chicken breast 4 oz sweet potato
8pm
8 egg whites 2 yolks
1941 calories 40 fat 151 carbs 222 protein
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Post by Vikingjoe93 on Jan 31, 2007 9:22:19 GMT -5
1-31-07 wednesday legs
squats
warm up 12x135 10x135 6x185 3x195
working sets 4-6x225 4-6x245 4-6x265 6x 275
leg press weight stacked machine (this feels like a ton) 4-6x380 4-6x380 4-6x380
seated leg curls
warm up 12x70 10x90 6x130
work sets 6x185 6x190 6x190
seated calf raises 6-8x90 6-8x100 6-8x 100
leg press calf raises 6-8x200 6-8x220 6-8x220
no cardio today
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Post by mrky03 on Jan 31, 2007 19:37:54 GMT -5
Looks good Joe! Yeah, some of those leg press machines are a lot harder than others!
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Post by Vikingjoe93 on Feb 1, 2007 12:08:10 GMT -5
2-1-07 thursday
5 am
4 oatmeal pancakes
8am
3 oatmeal pancakes
11:00
4 oz chicken breast 1.5 cups of brown rice
2:00 preworkout meal
4.5 oz chicken breast half a cup of brown rice
5:00pm postworkout meal
4 oz chicken breast 1 serving of ON whey protein not sure about my carb yet
8:00pm
8 egg whites 2 yolks
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Post by Vikingjoe93 on Feb 1, 2007 12:11:03 GMT -5
2-1-07 thursday
smith machine barbell shoulder presses
warmup 12x50 10x50 6x90 3x140
working sets 4-6x160 4-6x160 4-6x160
seated dumb bell presses 4-6x65 4-6x70
standing side lateral raises 6-8x35 6-8x25
barbell shrugs 4-6x230 4-6x275
upright row close grip 4-6x90 4-6x90
cardio-bike
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Post by Vikingjoe93 on Feb 2, 2007 4:43:24 GMT -5
2-2-07 friday
straight bar curls
warm up 12x 10x 6x 3x
work sets 4-6x 4-6x
alt dbell curls 4-6x 4-6x
cable curls 6x 6x
triceps cable pushdowns
warmup 12x 10x 6x 3x
working sets 6x 6x
decline bench lying extensions 6x 6x
dumb bell kickbacks 6x 6x
barbell wrist curls 6-8x 6-8x
dbell wrist curls 6-8x 6-8x
leg raises 15 12 12
cable crunches 10x 10x
decline bench crunches 10 10
cardio
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Post by Tim Wescott on Feb 2, 2007 15:25:26 GMT -5
Good stuff Joe!
As far as what we discussed via PM,on the light week,why not just use machines with very little rest and do reps of 12-15,with 15-20 for legs.
Good way to rest the joints,get a great pump,and avoid going heavy.
I call that kind of de-loading "active rest"...........and it`s still hard enough to be anything but rest.....especially if you move quickly between sets.
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Post by Vikingjoe93 on Feb 2, 2007 21:48:57 GMT -5
Good idea Tim, i'll give that a try. ;D
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