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Post by RUBICON19 on Apr 29, 2008 13:11:28 GMT -5
Thanks Guys! Next time, I'll include the warm up sets, so ya'll don't think I'm slackin! hehe As I become more conditioned, I'll add some more volume. More volume ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) ... Eeeek. I hate that word. Seriously, good work bro. Keep it coming. Hows the diet?
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Post by Intensity on Apr 29, 2008 18:44:38 GMT -5
One step at the time, I like the approach!
Good work John!
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Post by loneagle on Apr 29, 2008 23:38:08 GMT -5
Thanks for the visit guys! Diet is going pretty good. This morning, I noticed some veins in my arms that I haven't seen in a long time. Pretty cool! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Down another pound this evening. So far, so good! Todays cal-1945 fat-77 carbs-129 protein-199 fiber-27 Had a great workout tonight. Kept the weights light on the delt exercises due to the bad shoulder. Hopefully I'll be all healed up in a few weeks. Shoulders/arms BW 218 lbs Seated D/B press 25/10 30/10 35/8 45/8 50/8 Side lateral raise 25/8 x 4 Icarian rear delt machine 110/8 x 4 C/G bench press 135/10 185/8 225/8 245/6 Icarian tricep ext. 90/8 x 4 + 2 drop sets Pushdown 50/8 x 4 B/B Curl 95/8 x 4 Icarian bicep curl 70/8 x 4 + 2 drop sets Cardio- bike for 16 min w/ HR at 130-140 BPM
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Post by fit on Apr 30, 2008 5:57:55 GMT -5
Nice CGBP!
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Post by loneagle on May 1, 2008 13:59:28 GMT -5
Thank you, Chris! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) I had the low blood sugar thing going on this morning. It hit me during the begining sets of squats. Felt weak and shakey. I pushed through it and was able to complete the workout just fine. Thurs AM Legs 217 lbs Squats bar/10 95/8 135/8 165/8 195/8 x 3 Leg press 225/8 315/8 405/8 x 2 Leg extension 90/8 x 3 Leg curl 90/8 x 3 SLDL 145/10 x 3 Recumbant bike for 15 min
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Post by Roger on May 1, 2008 14:03:23 GMT -5
dropping weight and training is picking up. Looking good John
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Post by loneagle on May 3, 2008 14:47:18 GMT -5
Thanks Roger, I'm doing my best! The injured shoulder is much better and I'm almost pain free. I just took it easy again today.
Sat 5/2 Chest/Back Incline D/B press 60/8 65/8 70/8 75/8 80/8 Paramont rotary chest machine 115/8 x 4 Pec deck machine 90/12 x 4
Bent over B/B row 145/8 x 4 Hammer ISO Row 275/8 x 4 Lat pulldown 150/8 x 4
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Post by fit on May 3, 2008 15:56:33 GMT -5
Good job staying in the trenches, John.
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Post by Roger on May 3, 2008 18:34:52 GMT -5
You"re really doing great John. KEEP IT UP!!!!!!!!!!!
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Post by loneagle on May 5, 2008 23:08:02 GMT -5
Thanks for the visit guys! The weather is getting real nice and I've started doing morning cardio on an empty stomach. I don't know if this makes a difference or not. We'll see how it goes! The shoulder is still a bit sore so I'll continue to take it easy on the overhead stuff.
Sunday 5/4 AM walk for 30 minutes
Mon 5/5 AM walk 20 for minutes
Shoulders/arms BW 217 lbs Seated press machine 100/8 x 4 Side lateral raise 30/8 x 4 Icarian rear delt machine 110/8 x 4
C/G bench press 135/10 185/8 225/8 245/6 Icarian tricep ext. 100/8 x 4 + 2 drop sets Pushdown 50/15 x 3
B/B Curl 100/8 x 3 Icarian bicep curl 80/8 x 3 + 2 drop sets
Cardio bike for 15 minutes
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Post by Roger on May 7, 2008 19:17:51 GMT -5
You really are doing great John, keep it coming
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Post by loneagle on May 7, 2008 23:02:18 GMT -5
Thanks, Roger! The workout didn't go too well this evening. The squats felt real heavy and out of the groove. While on my second set with 205, I started up on the sixth rep and felt a strange pain in my hip joint area, so I racked the bar and decided not to continue with the squats. After checking myself I decided to finish the workout and just take it easy. I'll see how I do in the morning. Hopefully I'll be OK!
Wed 5/7 Legs B/B squat bar/10 95.10 135/8 185/8 205/8 206/6 Hack squat 225/10 x 5 Leg ext 110/10 x 5 Seated leg curl 90/8 x 5 Standing raises 300/10 x 4 Rotary calf 135/10 x 4
Bike for 15 min
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Post by intenceman on May 8, 2008 0:15:32 GMT -5
Thanks, Roger! The workout didn't go too well this evening. The squats felt real heavy and out of the groove. While on my second set with 205, I started up on the sixth rep and felt a strange pain in my hip joint area, so I racked the bar and decided not to continue with the squats. After checking myself I decided to finish the workout and just take it easy. I'll see how I do in the morning. Hopefully I'll be OK! Wed 4/23 Legs B/B squat bar/10 95.10 135/8 185/8 205/8 206/6 Hack squat 225/10 x 5 Leg ext 110/10 x 5 Seated leg curl 90/8 x 5 Standing raises 300/10 x 4 Rotery calf 135/10 x 4 Bike for 15 min Nice looking workout! I'm confused about the date, was that todays?
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Post by loneagle on May 8, 2008 9:55:13 GMT -5
Thanks! Whooppps!.... Looks like I messed up! ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png)
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Post by Roger on May 9, 2008 16:15:54 GMT -5
Looks like you still got in a great leg day. Hope the hip is good to go
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Post by loneagle on May 9, 2008 23:28:31 GMT -5
Thanks Roger. Yeah, I think the hip will be OK. I'm going to get rid the squats for the time being and work on the leg press and hack squat. I'll come back to em in a few months.
Fri 5/9
Cardio- AM walk for 25 min
Chest/Back Paramont rotary chest machine 130/8 x 5 Pec deck machine 90/10 x 5
Bent over B/B row 150/8 x 4 Hammer ISO Row 285/8 x 4 Lat pulldown 160/8 x 4 Cajun row 60/10 x 4
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Post by loneagle on May 11, 2008 16:03:38 GMT -5
Kept the weights light and changed the exercises around a bit. If it hurt the shoulder, I'm not going to do the movement. Performed the laterals for the left shoulder only. Despite the shoulder problem, I had a great workout.
Sun 5/11 Shoulders/Arms BW 217 lbs Cajun row 60/10 x 4 Side lateral raise 30/8 x 4 + 2 drop sets Cybex seated press machine 70/10 x 4
C/G bench press 135/10 x 4 Icarian tricep ext. 110/8 x 4 + 2 drop sets Pushdown 60/15 x 3
B/B Curl 105/8 x 3 Icarian bicep curl 80/8 x 3 + 2 drop sets Spider bench D/B curls 25/10 x 2
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Post by Roger on May 11, 2008 16:09:16 GMT -5
I think you have as many bad body parts as me LOL Keep on plugging Big Guy
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Post by fit on May 11, 2008 16:36:11 GMT -5
After so many years of this, i think we all are a bit frankenstein!
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Post by intenceman on May 11, 2008 20:16:02 GMT -5
I like that chest back workout! I used to do one almost identical to it.
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