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Post by bigkat on Mar 16, 2009 18:37:14 GMT -5
Going great Paul, stayed focused and go for it I am in the Zone Roger!
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Post by bigkat on Mar 16, 2009 18:37:28 GMT -5
3/16/09
Flat DB flye SSW/ Flat DB press 3 x 8-15
Incl Bench press SSW/ Seated cable press 3 x 8-15
Incl Cable flye 3 x 10-15
Push ups 1 x failure
DB side lats SSW/ Bradford press 4 x 8-15 (some drop sets)
Around the worlds 3 x 10-20
Hang abs 2 x failure Cable crunch 2 x 20
Walk 1 hour
Hit cardio cross ramp eliptical Cals burned 238
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Post by bigkat on Mar 17, 2009 17:04:07 GMT -5
3/17/09
Lat pull down 1 set x 12
Lat pulldown SSW/ CG V bar pulldown
Lat pulldown SSW/ CG V bar pulldown SSW/ DB pullover
Lat pulldown SSW/ CG V bar pulldown SSW/ DB pullover SSW/ Bent cable rope pull
Lat pulldown SSW/ CG V bar pulldown SSW/ DB pullover SSW/ Bent cable rope pull SSW/ Cross cable pulldown
CG V bar pulldown SSW/ DB pullover SSW/ Bent cable rope pull SSW/ Cross cable pulldown
DB pullover SSW/ Bent cable rope pull SSW/ Cross cable pulldown
Bent cable rope pull SSW/ Cross cable pulldown
Cross cable pulldown
EZ bar curl 1 set
EZ bar curl SSW/ Strive preacher curl
EZ bar curl SSW/ Strive preacher curl SSW/ Alt DB curl
EZ bar curl SSW/ Strive preacher curl SSW/ Alt DB curl SSW/ High cable curl
EZ bar curl SSW/ Strive preacher curl SSW/ Alt DB curl SSW/ High cable curl SSW/ Cable rope curl
Strive preacher curl SSW/ Alt DB curl SSW/ High cable curl SSW/ Cable rope curl
Alt DB curl SSW/ High cable curl SSW/ Cable rope curl
High cable curl SSW/ Cable rope curl
Cable rope curl
2 mile run
Walk 1 hour
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Post by fit on Mar 17, 2009 21:22:20 GMT -5
Boom!
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Post by bigkat on Mar 18, 2009 17:41:30 GMT -5
3/18/09
Squat 315 x 6 325 x 6 335 x 6
BB Lunges 135 x 6 145 x 6
Strive leg curl 90 x 8 90 x 8
Leg press calf 12 Plates x 10 12 Plates x 10
Seated calf 160 x 8
Quad stretch x 60 sec. Ham stretch x 60 sec.
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Post by bigkat on Mar 19, 2009 19:07:21 GMT -5
3-19
Hit cardio treadmill
cals burned 270
Hit cardio Cross ramp eliptical
Cals burned 281
Walked 1 hour
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Post by RUBICON19 on Mar 19, 2009 20:33:38 GMT -5
3-19 Hit cardio treadmill cals burned 270 Hit cardio Cross ramp eliptical Cals burned 281 Walked 1 hour Nice Big Kat. Gotta love the HIT
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Post by masterschamp on Mar 20, 2009 12:38:57 GMT -5
Good job, Paul....everything looks great!
Keith
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Post by bigkat on Mar 20, 2009 17:24:47 GMT -5
3-19 Hit cardio treadmill cals burned 270 Hit cardio Cross ramp eliptical Cals burned 281 Walked 1 hour Nice Big Kat. Gotta love the HIT HIT is the best!!
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Post by bigkat on Mar 20, 2009 17:25:45 GMT -5
Good job, Paul....everything looks great! Keith Thanks Keith! The contest is fast approaching I cant wait!
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Post by bigkat on Mar 20, 2009 17:27:56 GMT -5
3/20/09
Flat bench (3 second negs) 275 x 5 + 2 forced 295 x 4 + 2 forced
Incl Bench (6 second negs) 185 x 7 185 x 6
Flat DB flye (4 seconds in the stretch on each rep) 50 x 10 60 x 8
Seated cable press 40 x 60 60 x 40
Perfect pushup SSW/ Cable cross BW x 20 / 45 x 15
Tricep pushdown SSW/ BW Dip 175 x 12 / BW x 6 175 x 10 / BW x 5
Lying Tri ext SSW/ Rope pushdowns 70 x 12 / 60 x 8 70 x 12 / 60 x 7
Hit cardio cross ramp eliptical cals burned 279
1 Hour walk tonight
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Post by Roger on Mar 21, 2009 4:39:48 GMT -5
Training looking AWESOME!!!!!!!!!
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Post by bigkat on Mar 21, 2009 19:57:35 GMT -5
3-21
Deads
405x3 +1+1+1 RP 415x3+1+1+1 RP
BB rows
225x4 +2 RP 245x4+2 RP
Cable rows (4 seconds in contracted position)
170x8
170x8
Pulldown behind (non locking)
100x40 100x30
Lat pulldown Superset with DB pullover
140x20 and 60x20
BB shrug
315x6 365x3 +1+1+1 RP
DB shrug (4 second hold in contracted position)
90x8
Cable upright row
100x40
Cable rope face pull superset with Plate shrug
60x25 and 45 pound plate shrugs for 20
Hit cardio eliptical cals burned 276
walked 1 hour
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Post by Roger on Mar 22, 2009 4:28:39 GMT -5
Training looking great Paul. About time for some #picspicspicsml7#
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Post by bigkat on Mar 23, 2009 19:09:17 GMT -5
3-23
Flat Bench
205x15 225x12 245x9 275x6 315x2 175x20
DB flye
50x15 55x12 65x9 40x20
Cable press
60x15 70x12 90x9 60x20
Mil press
115x15 125x12 145x7 95x20
db side lats
20x15 25x12 30x9 15x20
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Post by bigkat on Mar 24, 2009 20:03:48 GMT -5
Lat pulldown 175 x 15 180 x 12 195 x 9 210 x 6 155 x 20
DB Pullover 70 x 15 80 x 12 90 x 9 60 x 20
Bent cable rope pull 105 x 15 120 x 12 130 x 9 90 x 20
EZ bar curl 90 x 15 100 x 12 110x 9 120 x 6 70 x 20
Incl DB curl 30 x 15 35 x 12 40 x 9 25 x 20
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Post by bigkat on Mar 26, 2009 17:12:07 GMT -5
3/26/09
Squats (2 second pause at bottom of each rep) 245 x 9 275 x 9
DB lunge (onto step) 50 x 12 60 x 12
Leg press 10 Plates x 15 12 Plates x 15
DB stiffs 80 x 12 90 x 12
Strive leg curl 70 x 15 80 x 10
Leg press calf 8 Plates x 15 9 Plates x 15
Seated calf 90x15 90 x15
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Post by bigkat on Mar 27, 2009 22:03:57 GMT -5
3/27/09
Incl DB press 90 x 9 95 x 7
Flat DB press 90 x 12 105 x 11
Low Incl DB flye 50 x 15 60 x 15
Seated cable Flye/Press 60 x 20 60 x 20
Preacher curl 90 x 9 100 x 9 120x 4 2 forced
Incl DB curl 30 x 12 35 x 12
Concentration curl standing 30 x 15
High cable curl 30 x 20
DB chest stretch 35 x 60 sec.
Bicep stretch BW x 60 sec.
Hang abs BW x 15 BW x 15
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Post by Roger on Mar 28, 2009 3:26:44 GMT -5
Going great Paul, stayed focused and go for it I am in the Zone Roger! You are staying in the ZONE great job Paul
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Post by bigkat on Mar 30, 2009 15:23:14 GMT -5
You are staying in the ZONE great job Paul Thanks Roger! Almost there!
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