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Post by bigkat on Jan 14, 2009 15:33:37 GMT -5
Everythings looking good! Thanks for the feedback!
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Post by bigkat on Jan 16, 2009 19:03:03 GMT -5
Tough day to keep track of numbers it was so intense and fast. Here is a basic idea on what we did.
1-15
Incl Hammer press 3 plates each side x 14 RP 3 plates + 25 each side x 8 RP 3 plates x 5, Drop x 3, Drop x 1
Decl Hammer press 3 plates each side + 25 x 7 RP 3 plates x 10 RP 3 plates +25 x 3, Drop x 6, Drop x 3
DB Fly Superset with Cable cross over 55 x 15 / 60 x 12 60 x 12 / 80 x 11
DB front raise 20 x 20 25 x 20 30 x 12 30 x 11, Drop-25 x 10 35 x 10, Drop-30 x 7, Drop-25 x 5
Tricep push down 80 x 22 RP 100 x 17 RP 100 x dropped 3 times 2 plates each
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Post by bigkat on Jan 16, 2009 19:41:45 GMT -5
1-16
Hammer machine pulldowns 230 x 15 250 RP x 18 270 RP x 16 320 x 8, drop 270x 6 drop 180x5
Deads (NO straps) 225 x 10 315 x 8 365 x 10 405 x 6
Hammer row Right arm 115 x 16 RP, Left arm 115 x 16 RP 135 x 15 RP done by alternating left arm with right arm back and forth with no rest. 270 both arms at the same time x 12, Drop x 4, Drop x 1
Rear delt machine 70 x 33 RP 80 x 26 RP 100 x 12, D x 80, D x 6
Hypers BW x 10 BW x 10 BW x 10
DB shrug 80 x 20 RP 95 x 18 RP 110 x 14 RP
Finished with decline crunches using bands until failure then drop to body weight. Lost track of reps on this one.
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Post by Roger on Jan 17, 2009 16:47:19 GMT -5
Your eating is making me feel like a junk food junkie LOL
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Post by bigkat on Jan 19, 2009 20:55:27 GMT -5
1-19
Incline DB Flye
1x RPx 70x14
Incline BB press
1 RP 225x 15
Flat DB press
100x 14
Cable Cross
1X 70X14
Incline DB curl
1x RP 50x 15
EZ bar curl
1X RP 120X 15
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Post by GerryT on Jan 20, 2009 13:41:43 GMT -5
Impressive and inspirational. Continued success!
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Post by bigkat on Jan 20, 2009 20:15:58 GMT -5
1/20/09
Leg ext 250 x 14 RP
BB squat 365 x 11
BB lunge 155 x 10
Leg curl 170 x 14 RP
BB Stiffs 280 x 12
Leg press calf 17 Plates +25 x 26 RP 20 second stretch at end
Seated calf 170 x 15
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Post by bigkat on Jan 20, 2009 20:16:46 GMT -5
Impressive and inspirational. Continued success! Thank you!! I am giving it my all.
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Post by bigkat on Jan 20, 2009 20:18:18 GMT -5
Your eating is making me feel like a junk food junkie LOL I cant wait to tear into a pizza! I never wanted pizza so bad
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Post by masterschamp on Jan 22, 2009 12:27:53 GMT -5
Grerat job, Paul......... Good luck with your competition. Partnering up with Randy is a good move. He will definitely have you ready.
Keith
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Post by bigkat on Jan 22, 2009 18:57:42 GMT -5
1-22
Seated DB press 90 x 7 (1 forced)
DB side lats 25 x 18, Drop - 20 x 12
Cable side lats 40 x 12 and 2 Negatives
Tricep pushdown 110 x 17 RP (1 pause)
Overhead DB ext 110 x 9
Rev. single arm push down 40 x 15 40 x 15
Cross ramp elliptical 50 minutes
Calories burned: 760
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Post by bigkat on Jan 22, 2009 18:59:29 GMT -5
Grerat job, Paul......... Good luck with your competition. Partnering up with Randy is a good move. He will definitely have you ready. Keith Thanks Keith. You are right about Randy. I couldn't do this without him.
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Post by bigkat on Jan 23, 2009 20:18:45 GMT -5
Deads 405 x 10
DB pullover 110 x 10
Lat pulldown (old school) 125 x 18 RP (2 second hold on all reps)
Hammer row 145 x 12 RP (2 second hold on all reps) 145 x 12 RP
Rear delt machine 110 x 8 Drop - 90 x 6 Drop - 70 x 5
BB shrug 405 x 8 (didn’t hold 2 seconds may need to start lighter) Drop - 315 x 6 Drop - 225 x 6
Cross ramp elliptical
5o minutes
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Post by Roger on Jan 24, 2009 7:49:55 GMT -5
Great training Paul
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Post by bigkat on Jan 26, 2009 19:48:17 GMT -5
Thanks Roger!
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Post by bigkat on Jan 26, 2009 19:49:04 GMT -5
1/26/09 Flat bench 275 x 15 RP 315 x 6 RP 315 x 6 RP + 2 Negs Incl DB press 75 x 22 RP 85 x 16 RP 100 x 14 RP, Drop, 70 x 5 Machine flyes (1 & 1/4 reps) 90 x 10, RP x 6 full reps 110 x 10, RP x 5 full reps 120 x 7, RP x 5 full reps DB side lats 5 pounds through 30 (Up and down the river) DB front raise 5 through 25 (up and down the river) Cross ramp elliptical 50 minutes Burned 851 calories
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Post by masterschamp on Jan 27, 2009 9:55:31 GMT -5
Great looking Chest workout!
Keith
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Post by bigkat on Jan 27, 2009 18:05:31 GMT -5
1/27/09
Hammer pulldown 230 x 17 RP 270 x 12 RP 320 x 7 RP, Drop x 4
Stiff arm pulldown SSW/ Lat pulldown (old school) 70 x 12 / 90 x 10 80 x 10 / 90 x 8 90 x 9 / 90 x 6
Incl DB curl
50x8 drop, 40x6 drop 30x5 50x7 drop 40x6 drop 30x5 50x5 drop 40x4 drop 30x5
Conc curl 2 sets RP
35x 20 40x16
Decl crunch 2 x 20
Lying leg raise 2 x 10
Farmers walks 130 LBs each hand, around 50 yards x 10
Cross ramp elliptical 50 minutes calories burned 863
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Post by bigkat on Jan 27, 2009 18:06:48 GMT -5
Great looking Chest workout! Keith Thanks Keith. I am feeling it today.
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Post by RUBICON19 on Jan 27, 2009 22:09:30 GMT -5
Great job thus far Big Paul! I have to tell you that I am inspired daily by your dedication to getting this done!!! AWSOME!!
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