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Post by Vikingjoe93 on Aug 1, 2007 19:16:28 GMT -5
monday 7-30-07
legs/abs
knee raises 3 sets of 15 and 1 set of 12
ab machine 4 sets of 12 with different weight settings
leg extensions 15x50 12x70 10x90
barbell squats 12x135 10x185 8x205 6x225 6x245
leg press 10x 14 45's 8x 16 45's 6x 16 45's 6x 16 45's and 2 25's
seated leg curls 10x120 8x140 6x160 6x170
stiff leg deadlifts 10x135 8x185 6x205
no cardio
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Post by Vikingjoe93 on Aug 1, 2007 19:24:35 GMT -5
tuesday 7-31-07 rest day did 20 minutes on bike
wednesday 8-1-07
lat pulldowns 2 sets of warmups 12x120 10x130 8x140
barbell rows 10x115 8x135 6x155 6x165
close grip seated cable rows 10x180 8x190 6x210
deadlifts 8x205 6x225 6x245
seated barbell shrugs 10x145 8x185 6x225 6x285
barbell curls 10x bar 8x65 6x75 6x80
incline bench standing dumb bell curls 8x30 (2much) 6x 30 (5)
smith machine calf raises (not including bar which seems light) 12x 180 10x 230 3x250 6x270
seated calf raises 12x90 10x100 10x110
18 minutes on treadmill, used a walk- jog combination
I'll start posting my meals 2morrow
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Post by Vikingjoe93 on Aug 1, 2007 19:29:33 GMT -5
Just so you guys know i took about 3 months off due to my shoulder and elbows bothering me. So to make a long story short i'm back and my shoulder still sucks but i'm going to work around it with alot of warmup sets.
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Post by Vikingjoe93 on Aug 1, 2007 19:41:25 GMT -5
THURSDAY 8-2-07
dumb bell bench press 10x70 8x75 6x80 6x85
incline bench dumb bell press 8x70 6x75 6x80
incline flys 8x40 6x45 6x50
dumb bell pullovers 10x45 8x50
seated dumb bell presses 10x45 8x50 6x60 6x60
side lateral raises 10x20 8x20 6x20
bent over laterals 10x20 8x20 6x20
pushdowns 10x70 8x75 6x85 6x90
decline bench tricep lying extensions 8x40 6x50 6x50
cardio-ellp. glider for 10 minutes, walk on treadmill for 10 minutes
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Post by Vikingjoe93 on Aug 1, 2007 19:45:45 GMT -5
thursday 8-2-07
4am half a cup of dry oatmeal 2 servings of ON whey
6:30am 6 oz chicken 1 cup of brown rice
9am 4.5 oz 93/7 hamburger meat 1 cup of brown rice
12:00 6 oz chicken 4 oz red potato
4:00pm
5 oz chicken 40z red potatos
7:30 2 servings of ON whey 1 tbsp natural peanut butter
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Post by Vikingjoe93 on Aug 2, 2007 17:26:39 GMT -5
8-3-07 friday
rest day
meals
4:00 8 egg whites, 2 yolks 1 cup of cooked oatmeal
6:30 8 egg whites, 2 yolks
9:00
4oz chicken 1 cup of brown rice
12:00
4oz chicken breast
4:00
5oz 93/7 hamburger meat 1 cup of brown rice
7:30
8 egg whites, 2 yolks
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Post by mrky03 on Aug 2, 2007 19:24:48 GMT -5
So hows it been going Joe? Looks like you're keeping up with the program!
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Post by Intensity on Aug 3, 2007 14:50:16 GMT -5
I know, shoulders injuries are not fast to heal that is for sure! Working around them is a great idea… after a couple of months, there is no need to stay inactive!
There is a lot of sets in these trainings!!! Good job!
Take care Joe!
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Post by mrky03 on Aug 3, 2007 19:52:39 GMT -5
Joe, the P/RR/S training has worked wonders for me as far as injurys go. I used to have chronic tendonitis in both elbows, suffered with it for years. The way P/RR/S cycles heavy and lighter workouts seems to really alleviate joint pain for me.
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Post by Vikingjoe93 on Aug 3, 2007 20:03:37 GMT -5
I've been thinking about eric's system and may go to it in the near future ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Vikingjoe93 on Aug 7, 2007 3:51:10 GMT -5
8-6-07 monday
flat bench dumb bell presses 6x80 6x85 6x90
incline dumb bell presses 6x75 6x80 6x85
dips 6x bodyweight 5x bw
shoulders: dumb bell seated presses 6x55 6x60 6x65
upright row 6x100 4x100
cheat laterals 6x35 6x35
knee raises 20 15 10
rope crunches 8x100 to heavy 15c60 12x70
ab machine crunches 15x 90 12x100 10x100
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Post by Vikingjoe93 on Aug 7, 2007 3:54:02 GMT -5
8-6-07 meals
half cup of dry oats 1 scoop of ON whey protein
5oz chicken 4oz sweet potato
5oz chicken 1 cup of brown rice
5oz chicken 4oz sweet potato
7 oz top round steak 2 pcs corn on the cobb
9 egg whites 2 yolks 3 slices of wheat bread
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Post by TNA on Aug 7, 2007 13:02:26 GMT -5
Joe, the workouts and the diet are looking great! There ain't no stopping you now!!!!
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Post by Vikingjoe93 on Aug 8, 2007 4:03:10 GMT -5
8-7-07 monday
rack deadlifts 6x415 6x415 6x435
bent over barbell rows 6x175 6x175 6x185
wide grip seated cable rows 6x160 6x180 6x200
close grip seated cable rows 6x200 6x200 6x200
cardio 20 minutes walking on treadmill
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Post by Vikingjoe93 on Aug 8, 2007 4:05:34 GMT -5
8-7-07 monday neals
4am
3 oatmeal pancales
6:30 am
1 can of albacore tuna 3/4 cup of brown rice
9:00
5 oz chicken 4 oz sweet potato
12:00
5 oz chicken 4 oz sweet potato
5:00 post workout
5 oz chiken 5 oz sweet potato 2 graham crackers
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Post by Vikingjoe93 on Aug 8, 2007 4:06:32 GMT -5
Joe, the workouts and the diet are looking great! There ain't no stopping you now!!!! I'm working on it total non stop action ;D
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Post by Vikingjoe93 on Aug 10, 2007 8:40:04 GMT -5
8-9-10 thursday legs/abs
knee raises 3 sets
rope crunches 3 sets
leg extensions 15x50 12x70 12x90
squats 20-bar 12-135 10-185 8-225 6-245 6-265 5-285
one leg leg presses 12x 180lbs 10x230 10x320
seated hamstring curls 15x50 12-70 10-90 8-130 6-150 6-170
stiff leg deadlifts 12-135 10-185 8-225 6-245
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Post by Tim Wescott on Aug 10, 2007 17:09:39 GMT -5
Good stuff Joe...glad to see ya` back posting too! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Vikingjoe93 on Aug 13, 2007 8:45:41 GMT -5
8-13-07 monday meals-cardio 4:00 4oz chicken banana 6:30 can of chicken 10 wheat ritz crackers this whole meal was a mix up, i thought the plastic bowl i brought had albacore tuna in it. ![>:(](//storage.proboards.com/forum/images/smiley/angry.png) 9:00 40z chicken 3oz sweet potato 12:00 4oz chiken breast 3 oz sweet potato 4:00 4oz 93/7 hamburger meat 1 cup of brown rice 7:30 4 egg whites, 2 whole eggs cardio 45minutes on treadmill
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Post by mrky03 on Aug 13, 2007 18:37:56 GMT -5
Looks good Joe! Stay the course bro! Or should I say WILDCAT FAN!!!
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