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Post by chokeonstrength on Apr 16, 2008 18:47:32 GMT -5
16/04/08
HIIT/Abs
Wednesday
HIIT 5 Minutes Warm Up 18 Minutes of "Hi, my name is pain" 15 Minutes of "Hey, it's pain again, I ain't goin anywhere tonight..."
Abs Serratus Crunches 50 lbs for 30 reps 50 lbs for 25 reps 50 lbs for 20 reps 50 lbs for 15 reps Laying Leg Raises - 2 x 15 30 lbs Kneeling Cable Crunches - 2 x 15 (Squeeze at the bottom) Stack attack
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Post by chokeonstrength on Apr 17, 2008 7:55:38 GMT -5
Risk! Risk anything! Care no more for the opinions of others, for those voices. Do the hardest thing on earth for you. Act for yourself. Face the truth.
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Post by chokeonstrength on Apr 17, 2008 13:21:49 GMT -5
17/04/08
Upper Body Hypertrophy Day
Thursday
Bent Over BB Rows - 3 sets T-Bar Rows - 3 x 10, 10, 10 Went light today, I wanted the squeeze! 200, 205, 210 Semi-Wide Grip Pullups - 3 x 10, 10, 10 I no longer care about if there is weight attached to me or not right now. As I can't seem to do the usual weight I do. I am just focusing on the pain of utter contractions. Pulling with the blows to the chest, I sware you feel the back of your lats like they are trying to jump out of your skin. Lat Pulldowns - 2 x 12 DB Incline Press - 3 sets Hammer Strength Wide Grip Press - 3 x 10, 10, 10 360, 355, 350 Cable Crossovers - 2 x 12-15 DB Military Press - 3 sets Lateral Raises - 3 x 10, 10, 10 40's, 35's, 30's Biceps Did Seated Incline DB Curls 3 x 9, 7, 7 35 Skull Crushers - 3 x 8, 8, 7 110, 90, 90 DB Concentration Curls 2 x 15, 12 25's Rope Pulldowns - 2 x 15 50 (squeeze at the bottom and rotate arms)
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 Intensity on Apr 17, 2008 19:52:04 GMT -5
17/04/08 Upper Body Hypertrophy Day ThursdayBent Over BB Rows - 3 sets T-Bar Rows - 3 x 10, 10, 10 Went light today, I wanted the squeeze! 200, 205, 210 Semi-Wide Grip Pullups - 3 x 10, 10, 10 I no longer care about if there is weight attached to me or not right now. As I can't seem to do the usual weight I do. I am just focusing on the pain of utter contractions. Pulling with the blows to the chest, I sware you feel the back of your lats like they are trying to jump out of your skin. Lat Pulldowns - 2 x 12 DB Incline Press - 3 sets Hammer Strength Wide Grip Press - 3 x 10, 10, 10 360, 355, 350 Cable Crossovers - 2 x 12-15 DB Military Press - 3 sets Lateral Raises - 3 x 10, 10, 10 40's, 35's, 30's Biceps Did Seated Incline DB Curls 3 x 9, 7, 7 35 Skull Crushers - 3 x 8, 8, 7 110, 90, 90 DB Concentration Curls 2 x 15, 12 25's Rope Pulldowns - 2 x 15 50 (squeeze at the bottom and rotate arms) Dynamic StretchingPre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout Cardio30 Minutes 65% HR I like to see a workout like this one! When you use the same weight for 3 sets, the repetitions are decreasing... and when the repetitions remain the same for 3 sets, it's because you decreased the weight! It tells me one thing: INTENSITY!!!! VERY NICE!
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Post by chokeonstrength on Apr 18, 2008 20:27:13 GMT -5
18/04/08
Lower Body Hypertrophy Day
Friday
BB Squats - 3 sets Leg Press - 3 x 12, 12, 12 16 plates + 20 lbs Leg Extensions - 3 sets (Focus on movement today) 190 x 10 - Squeeze at the top and slow negative 170 x 10 - Squeeze at the top and slow negative 170 x 10 - Squeeze at the top and slow negative SLDL - 3 sets Laying Leg Curls - 4 sets 180 x 8 - tempo 1/3/3 170 x 8 - tempo 1/3/3 140 x 10 - tempo 1/3/3 120 x 10 - tempo 1/3/3 Standing Calf Raise - 4 x 12, 10, 10, 8 450 - Tempo 1/2/4 Seated Calve Raise - Tempo 1/3/3 190 x 6 170 x 10 170 x 10
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 chokeonstrength on Apr 19, 2008 17:23:34 GMT -5
19/04/08
HIIT/Abs
Saturday
HIIT 5 Minutes Warm Up 18 Minutes of what I like to call, slowing down time. 15 Minutes Cooldown, which by the way was needed, it was like a sauna in my gym today.
Abs 3 x time based sets 30 seconds 25 lbs V-Ups 35 seconds 15 lbs V-Ups 40 seconds 10 lbs V-Ups
5 x 10 seconds Serratus Crunch Totalling 50 second's Serratus Crunch with Isometric Hold - 50 lbs 1 x 15 reps 50 lbs Serratus Crunch
2 x 10, 8 Very slow and controlled Hanging Leg Raises - Very slow negatives, 0 swing
2 x 12 Oblique Axe Swings - 70 lbs
Side Planks - 1 minute each side, just to burn out the obliques.
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Post by chokeonstrength on Apr 19, 2008 17:29:41 GMT -5
Weight Update:
187.6 lbs
Started around 200 lbs since February 26th
Diet Update: Protein - 240 grams - 960 kcal Carbohydrate - 150 grams - 600 kcal Fat - 55 grams - 495 kcal Total Calories - 2055
Refeed Days: Protein - 220 grams - 880 kcal Carbohydrate - 240 grams - 960 kcal Fat - 50 grams - 450 kcal Total Calories: 2290
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Post by chokeonstrength on Apr 19, 2008 17:36:30 GMT -5
Today my strength turns to energy. Today my capacity to throw down thy enemies infinitely expands. Today my state of mind switches on, and sanity becomes my last breath. Today I'll breath insanity, for sanity is overrated and pointless. Today I thank God I was not born with any of it. For what I am about to let engulf my body is nothing short of a flood. Today I will become a force of nature, a force unlike anything. Today becomes the begining of tomorrow, and the first step into my world uncovered. No longer will I be held back by the restraints that bind me. I wil press on, I will reach out and I will grasp all the light that lays behind these locked doors all around me. I do not possess keys, I do not have the ability to see what lays behind these doors, whether flat ground or nothingness. I will kick down every door and see for myself. For insanity is my new clearity, and this beautiful orchestra of vicious thoughts and wants will become my last and ever longing push forward. Today I will pass through the doors around me, and I will walk onto the battle field. No sword nor sword nor spear can peirce me. I am my own sheild of righteousness. And the energy that surrounds me is my weapon.
Battle will presume as it always does. But this time victory isn't an assumption, it is certainty.
- Just layed out some words for anyone who is looking for something to light that furnace for a heavy session in their training regime today.
Enjoy,
CoS
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Post by Intensity on Apr 21, 2008 12:53:26 GMT -5
Today my strength turns to energy. Today my capacity to throw down thy enemies infinitely expands. Today my state of mind switches on, and sanity becomes my last breath. Today I'll breath insanity, for sanity is overrated and pointless. Today I thank God I was not born with any of it. For what I am about to let engulf my body is nothing short of a flood. Today I will become a force of nature, a force unlike anything. Today becomes the begining of tomorrow, and the first step into my world uncovered. No longer will I be held back by the restraints that bind me. I wil press on, I will reach out and I will grasp all the light that lays behind these locked doors all around me. I do not possess keys, I do not have the ability to see what lays behind these doors, whether flat ground or nothingness. I will kick down every door and see for myself. For insanity is my new clearity, and this beautiful orchestra of vicious thoughts and wants will become my last and ever longing push forward. Today I will pass through the doors around me, and I will walk onto the battle field. No sword nor sword nor spear can peirce me. I am my own sheild of righteousness. And the energy that surrounds me is my weapon. Battle will presume as it always does. But this time victory isn't an assumption, it is certainty. - Just layed out some words for anyone who is looking for something to light that furnace for a heavy session in their training regime today. Enjoy, CoS Thanks... I'm going to the gym... RIGHT NOW!
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Post by intenceman on Apr 22, 2008 2:22:02 GMT -5
Great quote! Workouts are looking good too!
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Post by chokeonstrength on Apr 22, 2008 9:43:17 GMT -5
21/04/08 - Forgot to post this one yesterday, was very busy yesterday.
Glad you guys liked the little story.
Upper Body Power Day: Max Strength
Monday
BB Bent Over Row - 3 x 5 Single Arm DB Rows - 3 x 10, 10, 10 125 lbs - No straps this time around Incline DB Press - 3 sets 125 x 5 125 x 5 120 x 5 - This is getting dangerous for me, I don't have people around who can help me get these into starting position. It's getting a bit shady. DB Flyes - 2 x 10, 9 70's - Form was spot on today DB Shoulder Press (Standing) - 3 x 5 70 x 5 .. 70 x 3 60 x 5 - Very hard today, I missed 5 reps for 70 on the 2nd set, a downgrade in reps from last week. That was unpleasant. DB Curls (Standing) - 2 x 8, 8 50 lbs, 40 lbs Skull Crusher - 2 x 8, 6 115 - This felt really good. But by this time, I was begging to be done, the weather is far too nice for me to be cooped up in a sauna like gym with a buncha clowns who want to dry me off with their hot breath in the locker rooms.
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
Daily Nutrition Calorie Total 2055 Carbs - 140g Fat - 55g Protein - 240g
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Post by chokeonstrength on Apr 22, 2008 17:50:06 GMT -5
Today my strength turns to energy. Today my capacity to throw down thy enemies infinitely expands. Today my state of mind switches on, and sanity becomes my last breath. Today I'll breath insanity, for sanity is overrated and pointless. Today I thank God I was not born with any of it. For what I am about to let engulf my body is nothing short of a flood. Today I will become a force of nature, a force unlike anything. Today becomes the begining of tomorrow, and the first step into my world uncovered. No longer will I be held back by the restraints that bind me. I wil press on, I will reach out and I will grasp all the light that lays behind these locked doors all around me. I do not possess keys, I do not have the ability to see what lays behind these doors, whether flat ground or nothingness. I will kick down every door and see for myself. For insanity is my new clearity, and this beautiful orchestra of vicious thoughts and wants will become my last and ever longing push forward. Today I will pass through the doors around me, and I will walk onto the battle field. No sword nor sword nor spear can peirce me. I am my own sheild of righteousness. And the energy that surrounds me is my weapon. Battle will presume as it always does. But this time victory isn't an assumption, it is certainty. - Just layed out some words for anyone who is looking for something to light that furnace for a heavy session in their training regime today. Enjoy, CoS Thanks... I'm going to the gym... RIGHT NOW! Glad you liked it bro.
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Post by chokeonstrength on Apr 22, 2008 17:50:39 GMT -5
Great quote! Workouts are looking good too! Thanks man, I am just trying to keep up with you guys.
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Post by chokeonstrength on Apr 22, 2008 17:50:50 GMT -5
22/04/08
Lower Body Power Day: Max Strength
Tuesday
Squats - 3 x 5 - Finally feeling better in my squats. I'll work up from here. 300 x 5 300 x 5 300 x 2 Leg Extensions - 2 x 9, 9 230 lbs (Squeeze and pause at the top/slow and controlled negatives) 230 lbs (Same thing as first set) SLDL - 3 x 5 385 x 5 - Said "No Thanks" to the straps today, tested my grip. 385 x 4 - My grip was definitely not the first thing to get fatigued, this is good. 380 x 4 Donkey Calf Raise - 3 x 8 Tempo - 1(hold and squeeze)/2/3 360 x 8 360 x 8 360 x 6 Seated Calf Raise - 2 x 8 190 x 8 170 x 9
Dynamic Stretching Pre-Workout - 5 Minutes As well as 5 Minute Cardio Warm-up Pre-Workout
Cardio 30 Minutes 65% HR
Daily Nutrition Refeed Day Carbs: 220g Protein: 185g Fat: 55g
A great and fast paced training session. I felt great after squats today. I finally feel as if I accomplished something respectable in my mind under that bar in the squat rack from hell.
That further motivated and pumped my up for the sets and reps to come for the rest of my lower body. I triumphed today. Thank goodness, I truly needed to not just merely survive this session. I needed to prevail, if atleast just a bit. It really helps the heart and mind.
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Post by fit on Apr 22, 2008 18:47:17 GMT -5
Looking good!
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Post by chokeonstrength on Apr 23, 2008 22:08:58 GMT -5
Thanks bro. I just gotta keep pushin' 23/04/08 HIIT/Abs WednesdayHIIT5 Minutes Warm Up 18 Minutes of Intervals. 20 Minutes Cooldown AbsCable Crunches 3 x 20, 15, 10 100 lbs 120 lbs 140 lbs Side Planks 1 set each side 1:20 each side Roman Chair Leg Raises 3 x 30 seconds Weighted V-Ups 3 x 15 25 lbs
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Post by chokeonstrength on Apr 24, 2008 12:40:44 GMT -5
24/04/08
Upper Body Hypertrophy Day
Thursday
Bent Over BB Rows - 3 sets T-Bar Rows - 3 x 10, 10, 10 High focus on exercise execution 205, 210, 215 Semi-Wide Grip Pullups (Weighted) - 3 x 11, 9, 9 Lat Pulldowns - 2 x 15, 12 DB Incline Press - 3 sets Hammer Strength Wide Grip Press - 3 x 10, 10, 5 (rest) then another 3 360, 355, 350 Cable Crossovers - 2 x 15 60 - Squeeze, keeping hands about 4 inches away from chest DB Military Press - 3 sets Lateral Raises - 3 x 10, 10, 10 40's, 35's, 35's Biceps Did Seated Incline DB Curls 3 x 10, 6, 6 35, 35, 30 Skull Crushers - 3 x 10, 8, 6 110, 100, 100 DB Concentration Curls 2 x 15, 10 25 Rope Pulldowns - 2 x 15, 12 60, 60 - 8 + 50 - 4
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 mrky03 on Apr 24, 2008 17:13:18 GMT -5
#arockon6ha#
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Post by chokeonstrength on Apr 25, 2008 13:08:09 GMT -5
Haha, that's what I'm talking about.
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Post by intenceman on Apr 26, 2008 0:18:32 GMT -5
Good stuff! Keep it up!
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