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Post by mrky03 on Apr 3, 2007 19:55:08 GMT -5
Thanks Mo. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Still keeping it light all week and maybe a bit longer. We'll see. This 15 rep leg workout was BRUTAL though. I am NOT good at high reps!!! 4/3/07 Squat 185 x 15 225 x 15 x 3 sets Leg press 6 Plates x 15 x 4 sets Leg ext 115 x 15 x 4 sets Leg curl 80 x 15 x 4 sets Stand calf 175 x 15 x 3 sets Seated calf 90 x 15 x 3 sets I'll bet your legs were about to explode after that! It reminds me of an old workout that I did years ago, 5 sets of twenty nonlock squats. Keep it rolling!
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Post by RUBICON19 on Apr 3, 2007 20:53:50 GMT -5
My legs were filled with blood. Could hardley walk.
Joel. I did squats and leg presses non lock style. OUCH
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Post by RUBICON19 on Apr 3, 2007 21:29:53 GMT -5
Diet is still the same. Getting a bit leaner. Not much moving on the scale which is fine by me.
3000 cals P 310 F 130 C 130
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Post by RUBICON19 on Apr 4, 2007 11:26:49 GMT -5
I have come to the conclusion that high reps are my Kryptonite!!!
Oh my. I feel horrible. Between dropping the carbs and the high reps, I feel like the walking dead.
BB row 135 x 15 x 4 sets
DB row 70 x 15 x 4 sets
Pullover machine 100 x 15 x 4 sets
Lat pulldown 130 x 15 x 4 sets
DB shrug 80 x 15 x 4 sets
SSW/
Hypers BW x 15 x 4 sets
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Post by Tim Wescott on Apr 4, 2007 13:49:42 GMT -5
I have come to the conclusion that high reps are my Kryptonite!!! Oh my. I feel horrible. Between dropping the carbs and the high reps, I feel like the walking dead. BB row 135 x 15 x 4 sets DB row 70 x 15 x 4 sets Pullover machine 100 x 15 x 4 sets Lat pulldown 130 x 15 x 4 sets DB shrug 80 x 15 x 4 sets SSW/ Hypers BW x 15 x 4 sets Good one......you`ll get used to it and will be using more weight soon,just takes a short while.
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Post by RUBICON19 on Apr 4, 2007 14:12:53 GMT -5
I hope so Tim. I am as weak as a school girl! ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png)
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Post by mrky03 on Apr 4, 2007 17:57:24 GMT -5
Diet is still the same. Getting a bit leaner. Not much moving on the scale which is fine by me. 3000 cals P 310 F 130 C 130 I know what you mean, I always keep a close watch on the scale and I try not to lose weight too fast. Its always good when you look leaner and weigh the same! Its a good indication that you're increasing your lean mass.
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Post by RUBICON19 on Apr 4, 2007 20:37:55 GMT -5
I think I need to go back to my low volume heavy weight routines. This high rep crap is killing me ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) We'll see. mybe I just need to adapt
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Post by RUBICON19 on Apr 6, 2007 11:51:34 GMT -5
4/6/07
BB curl 60 x 15 x 15 x 15 x 15
Preacher curl 60 x 15 x 15 x 15 x 15
Hammer DB curl 35 x 15 x 15 x 15
Rope push down 75 x 12 60 x 15 x 15 x 15
Nose bleed 60 x 15 x 15 x 15 x 15
Dip BW x 15 x 15 x 15
V ups x 15 x 15 x 12 x 10
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Post by chanman83 on Apr 6, 2007 12:20:55 GMT -5
pics pics pics!
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Post by RUBICON19 on Apr 6, 2007 13:27:45 GMT -5
Guess you havnt found this yet, uh? #picspicspicsml7# Nobody is seeing pics of this body at 16 weeks out!!! ![:-X](//storage.proboards.com/forum/images/smiley/lipssealed.png)
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Post by chanman83 on Apr 6, 2007 13:47:18 GMT -5
Guess you havnt found this yet, uh? #picspicspicsml7# Nobody is seeing pics of this body at 16 weeks out!!! ![:-X](//storage.proboards.com/forum/images/smiley/lipssealed.png) Poor Jen ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png)
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Post by RUBICON19 on Apr 6, 2007 13:53:03 GMT -5
Guess you havnt found this yet, uh? #picspicspicsml7# Nobody is seeing pics of this body at 16 weeks out!!! ![:-X](//storage.proboards.com/forum/images/smiley/lipssealed.png) Poor Jen ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png) She loves me even when I'm fat!!! ![:P](//storage.proboards.com/forum/images/smiley/tongue.png)
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Post by mrky03 on Apr 6, 2007 20:13:25 GMT -5
Poor Jen ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png) She loves me even when I'm fat!!! ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) The sign of true love! ;D #picspicspicsml7#
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Post by RUBICON19 on Apr 7, 2007 9:20:47 GMT -5
Small changes this week. I am upping my protein back to about 400 grams per day. I am also upping my carbs, but only in AM and Post workout. In turn I will lower EFA's a bit. I need a bit more carbs for the intensity I plan to use in the gym this week.
New supp. Vitagro
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Post by RUBICON19 on Apr 8, 2007 16:13:41 GMT -5
4/7/07 Incl smith press RP 160 x 10,3,2 180 x 5,2,1 200 x 4,1,1 Machine chest press RP 220 x 10,6,4 265 x 8,4,2 + Negs BM flye machine 1+1/4 Reps + RP 115 x 10,4,2 130 x 6,2, Drop - 100 x 4 + HS preacher curl RP 80 x 8,4,2 90 x 6,3,2 Low cable rope curl 1+1/4 reps + RP + drops 100 x 8,4,2 110 x 6,3, Drop, Drop, Drop.......... ![:P](//storage.proboards.com/forum/images/smiley/tongue.png)
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Post by RUBICON19 on Apr 8, 2007 21:25:56 GMT -5
Diet plan for this week. Carbs may go up or down depending on feel. ![8-)](//storage.proboards.com/forum/images/smiley/cool.png) Meals 1) Pro pancakes 2) 8 oz sweet potato + 7 oz chicken 3) POST 1 serv Vitagro + 2 scoops whey 4) ?? Maybe just pro + veggies, but may have a bit of carbs here. We'll see 5) 7 oz chicken + brocc. 6) 7 oz chicken + brocc 7) 7 oz top round + asparagus Possible meal 8) 2 sccops whey + EFA's I will add EFA's to carbless meals
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Post by masterschamp on Apr 9, 2007 8:41:47 GMT -5
Everyhting is looking good, Rubes.
Keith
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Post by chanman83 on Apr 9, 2007 11:11:06 GMT -5
Diet plan for this week. Carbs may go up or down depending on feel. ![8-)](//storage.proboards.com/forum/images/smiley/cool.png) Meals 1) Pro pancakes 2) 8 oz sweet potato + 7 oz chicken 3) POST 1 serv Vitagro + 2 scoops whey 4) ?? Maybe just pro + veggies, but may have a bit of carbs here. We'll see 5) 7 oz chicken + brocc. 6) 7 oz chicken + brocc 7) 7 oz top round + asparagus Possible meal 8) 2 sccops whey + EFA's I will add EFA's to carbless meals Yummy.. BTW randy what do you use to make your protien pancakes I"m interested in trying this too. Sometimes 6-12 egg whites aren't so great day in and day out.
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Post by RUBICON19 on Apr 9, 2007 12:54:27 GMT -5
Chan.
6 egg whites 1/2 cup low fat cottage cheese 1/2 cup oats 2 tblspn's ground flax 1 Tspn ground physilliuym husk
All in blender. Then I just spray a pan, heat it a bit and pour the whole thing on. On med heat. I let it sit until one side cooks. Then I flip it over turning heat way down (Even off sometimes) let it sit a bit to cook the other side. Then I tear it up with a pizza cutter and throw it in tupperware. Heat it up in the micro in the morning.
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