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Post by mrky03 on May 24, 2008 15:40:28 GMT -5
You do train hard bro!
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Post by chokeonstrength on May 24, 2008 18:29:44 GMT -5
Betcha that wiped the hammies! Good one. Oh hell yeah man. They are so sore, they felt like they were falling off the bone yesterday. And today they are no better, and I had to put them through a HIIT session, it's absolute ruckus I tell ya, absolutely.
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Post by chokeonstrength on May 24, 2008 18:30:40 GMT -5
It's the only way I know how to train. If I didn't go in there with the mind frame of killing it as best I can each day, then in my mind, I should stay home. Thanks for the words man, those fueled my workout today. Training Session Week 2 Shoulders / Highlights 1 - DB Seated Press - 3 sets / 75 for 10 2 - DB Side Laterals - 2 sets 3 - DB Rear Laterals - 2 sets / 25's for 12 4 - DB Shrugs - 2 sets Arms 1- Alt DB Curls - 4 sets / 50's for 10 2 - Cable Curls - 2 sets 3 - EZ Skull Crushers (Decline Bench) - 4 sets / 110 x 10 4 - Reverse Grip Tri Pulldowns - 2 sets Absolute Annhilation And then... ...there was hell Cardio HIIT 5 Minute Warm Up 18 Minutes Intervals 20 Minutes Cooldown
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Post by chokeonstrength on May 25, 2008 21:03:36 GMT -5
25/05/08
HIIT/Abs
Sunday
HIIT 5 Minutes Warm Up 18 Minutes of Intervals 20 Minutes Cooldown
Abs
Pre-Workout Supplements VasoCharge Xtend
During-Workout Supplements Xtend
Post-Workout Supplements Primal EAA Xtend Creaform Beta-Alanine
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Post by intenceman on May 25, 2008 21:18:22 GMT -5
Great stuff! Keep it going!
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Post by chokeonstrength on May 26, 2008 14:53:39 GMT -5
Great stuff! Keep it going! Those words helped me produce this 2/05/08 Upper Body MondayBack (Highlights) BB Rows - 3 sets (285 for 8) Rack Chins - 3 sets Hammer Strength Row - 3 sets Weighted Hang - 60 seconds Shoulders Seated DB Press - 3 sets (80's for 10) DB Lateral Raises - 2 sets (40's for 10) Chest DB Flat Press - 3 sets (110's for 10) Inc Cable Flyes - 2 sets Arms Cambered Bar Curl - 2 sets (100 for 8) Concentration Curls - 2 sets Skull Crushers (Decline Bench) - 2 sets Reverse Grip Pressdowns - 2 sets Dynamic StretchingPre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout Cardio30 Minutes 65% HR This session was a stack of C4 explosives ready to go off at any moment. And they did. It was insanity every turn of the neck. There wasn't anything left standing.
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Post by fit on May 26, 2008 15:15:04 GMT -5
Looking rock-solid, Jon!
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Post by chokeonstrength on May 27, 2008 18:19:02 GMT -5
Thanks bro, as men of rock, we must break away the extra weight. And then eventually the statue will become legendary. 27/05/08 Legs TuesdaySquats - 3 sets (Highlights) 300 for 5 Smith Machine Squats - 2 sets (Highlights) 235 for 10 Leg Ext Super Setted with Walking Lunges - 2 sets 210 for 12 and 59's for 8 Glute-Ham Raises - 3 sets Seated Leg Curl - 2 sets 110 for 15 Standing CR - 3 sets Seated CR - 2 sets Dynamic StretchingPre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout Cardio30 Minutes 65% HR
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Post by chokeonstrength on May 28, 2008 10:27:04 GMT -5
28/05/08
HIIT/Abs
Wednesday
HIIT 5 Minutes Warm Up 18 Minutes of Intervals 20 Minutes Cooldown
Abs 80 lb Serratus Crunches
Hanging Leg Raises (Static Holds)
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Post by chokeonstrength on May 29, 2008 10:48:42 GMT -5
29/05/08
Chest & Back
Thursday
Back (Highlights) Weighted Pull-Ups - 3 sets (25 lbs for 12) Machine Pulldowns - 3 sets (180 for 15) T-Bar Row - 3 sets *Last Set was a Drop Set* (230 for 12) Braced Inc. DB Rows - 3 sets DB Pullovers - 2 sets Weighted Hangs - 60 Seconds - 75 lbs Amazing Stretch
Chest BB Flat Press - 3 sets Weighted Dips - 3 sets (50 for 12) Inc. DB Flyes - 3 sets (50 for 12) Last exercise of the session, and the muscle mind connection was prime here. At it's peak. I felt every fibre pull and stretch, contract. Every HTMU recruited, every MU fired. It was insane.
While I was walking towards the Bench after my Back Portion of the training session. A guy who talks to me from time to time, usually full of compliments and amazement came upto me. Began telling me how my dropset with the T-Bar Rows blew him away, and told me he'd pay to watch it. Haha, he's a good guy. All I said in return though was, you may have found it entertaining (with a smile) but I found it resembling hell (still with a smile).
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
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Post by Tim Wescott on May 29, 2008 19:41:03 GMT -5
Great intense workouts COS!!
Keep bombing bro! #arockon6ha#
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Post by chokeonstrength on May 30, 2008 17:32:52 GMT -5
Great intense workouts COS!! Keep bombing bro! #arockon6ha# Thank you so much Tim, it's an honor. 30/05/08 Legs FridayLower Body Squats - 3 sets (Higlights) 250 for 10 Lunges - 2 sets Leg Extensions - 3 sets Good Mornings - 3 sets (Higlights) 150 for 10 Seated Leg Curls - 3 sets Standing Calf Raise - 4 sets (Higlights) 375 for 12 Seated Calf Raise - 3 sets Dynamic StretchingPre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout Cardio30 Minutes 65% HR
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Post by Intensity on May 31, 2008 11:26:56 GMT -5
Workouts look great... keep your great constancy!
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Post by chokeonstrength on May 31, 2008 16:18:10 GMT -5
Workouts look great... keep your great constancy! Thank you so much man. It's your name that I try and live upto. Intensity! Training Session Shoulders / Highlights 1 - DB Seated Press - 3 sets / 80 for 10 2 - DB Side Laterals - 2 sets 3 - DB Rear Laterals - 2 sets / 25's for 12 4 - DB Shrugs - 2 sets Arms 1- Alt DB Curls - 4 sets / 50's for 10 2 - Cable Curls - 2 sets 3 - EZ Skull Crushers (Decline Bench) - 4 sets / 110 x 10 4 - Reverse Grip Tri Pulldowns - 2 sets Cardio HIIT 5 Minute Warm Up 18 Minutes Intervals 20 Minutes Cooldown It was so unbelievably hot in my gym today. Humid as all hell outside too. So I sweated about a ton. It was insane and uncomfortable.
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Post by chokeonstrength on Jun 4, 2008 17:54:00 GMT -5
Just moved into a new apartment. So I won't be posting my training untell I get the internet hooked up at my new place on Monday.
Still alive and kickin' though.
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Post by RUBICON19 on Jun 5, 2008 13:10:52 GMT -5
Hows the diet looking?
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Post by mrky03 on Jun 5, 2008 17:39:59 GMT -5
Your training is looking very good! Keep up the intensity, I know that you will! Is there any other way???
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Post by chokeonstrength on Jun 10, 2008 17:43:46 GMT -5
10/06/08 - Training
Legs
And...he's back. Finally got the net hooked up.
Tuesday
Squats - 3 sets (Highlights) 305 for 5 Smith Machine Squats - 2 sets (Highlights) 235 for 8 Leg Ext Super Setted with Walking Lunges Glute-Ham Raises Seated Leg Curl Standing CR Seated CR - 2 sets 90 lbs Yes, this seems light. Though I found a new way to do these. And to me, it increases the burn ten fold. Becomes unbarable. And the feel I get in the calves when they contract is absolutely awsome. I call this movement, the rock with it. Haha. What I do is I position myself on the seated calve raise machine, obviously. But as my movement slowly heads downards, my body kind of rocks with it. And then after a 3 second hold, my calves explode upwards as my body slowly rocks with it. It's like, im in a rocking chair. But I keep my hands on each calf. This is to analyze whats contracting, what's not. And to find ways to contract everything. It's as much of a mind muscle connection method as I can come up with. It's been working wonders. I suggest whomever is having trouble seeing progress with their calves, to give this a shot.
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
OH, and hell yeah man, my training wouldn't take a back seat unless my training consisted of me, and a back seat.
And Randy, my diet is spotless. I have enjoyed some meals here and there, but I factored them into my daily intake. And kept it all healthy. And this has happened perhaps 3 times in the past 2 months..
My diet right now is what I would say, the burning point. Where I feel great, can train at full intensity, and my bodyfat is lower than it has ever been before.
All I'll say is, hallelujah!
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Post by fit on Jun 10, 2008 19:21:14 GMT -5
Tight! Bro!
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Post by chokeonstrength on Jun 11, 2008 16:15:06 GMT -5
Thanks bro. It's a worthy battle. 11/06/08 HIIT/Abs WednesdayHIIT5 Minutes Warm Up 18 Minutes of Intervals 20 Minutes Cooldown AbsSerratus Crunches with 45 lb plate Hanging Leg Raises 20 lbs
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