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Post by nwtrnr on Apr 30, 2010 16:55:49 GMT -5
Thursday Warm up run 10 minutes 7mph 1.5% incline Shoulders
Lateral raises
25lbs 3 x 10 35 4 x 10 40 4 x10
Arnolds 25 x 3x10
50 x 3 x 10
Laterals
40 x 10
Front Laterals 25 x 3 x10
Deltoids Incline Bench 25lbs 4 sets of 20
Seated Shoulder Press Single 45 3 x 10 2 45's 3x10
Shrugs barbell Single 45 4 x 10 2 45's x 4 x10 Modify grip to back do same set
Raises with easy curl
80lbs 4 x 10
Run 10 minutes on 4% incline.
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Post by nwtrnr on May 5, 2010 17:43:43 GMT -5
Monday Back
Been really pushing it as much as I can taking in 6000+ calories to bulk up. Got my weight up to 206!
Run on treadmill 7 minutes 6.5
Pull ups 25
Pull downs on cable machine close grip with V bar.
100 x 3 x 10 120 x2 x 10 160 x 2 x 10 200 x 2 x 10 felt that!
Rows with barbell 2 45's 3 sets of 10
Pull Downs on Hammerstrength
2 plates 3 x 10 3 plates 3 x 10 4 plates 3 x 10
Back is feeling it!
Triceps
Pushdowns with tricep rope 100lbs x 10 110 x 10
was working in with another gym member went lighter than normal.
tricep bar 130 x 10
Seated dumbell pull over
90lbs x 4 x 10
kickbacks with 30lb dumbell between pull over sets.
Arms are up to 17.75 inches 18 around the corner! That's after work out though lol.
Biked 10 minutes on 8 setting keeping it at 100-125 revs.
Tuesday
Chest and Biceps
Hammerstrength
2 plates 3 x10 3 plates 3 x 10 3 plates + 25 x 2 x 10 drop set 3 plates x 2 x 10
Incline bench 90lbs x 2 x10 80lbs x 2 10 75 2 x 10
Fly's on incline 70 x 2 x 10
Dumbell Incline press 90lbs 3 x 10
Cable cross
100 x 20 80 x 20 70 x 20 60 x 20
Super setted with single arm curls 40lbs x 5 x 10
Easy curl bar
90lbs x 3 x 10 100lbs 3 x 10 110 3 x 10
biceps are finally getting a peak!
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Post by nwtrnr on May 12, 2010 17:25:02 GMT -5
Made my goal of finally benching 125lb dumbells for reps last Sunday! Will have more time this week to post more detailed journal.
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Post by nwtrnr on May 16, 2010 22:09:14 GMT -5
These pics are for motivation, I learned routines supplements and got props from the people who are part of this board. This is what even a 40+ person can achieve with the proper toos and knowledge. Uploaded with [URL=http://imag Uploaded with ImageShack.useshack.us]ImageShack.us[/URL] Before 172lbs After 205lbs 10.5% bdft Training for my upcoming contest 50lbs more to gain !!
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Post by Roger on May 29, 2010 5:53:12 GMT -5
Impressive gains
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Post by nwtrnr on Aug 1, 2010 16:56:38 GMT -5
Been really busy but still training! I have started a 90 day transformation group on bb.com to help me get even more motivated. I will be posting my journal again here where the most dedicated people I can think of are. I have been doing a ton of ab work and working on my legs thanks to Keith for offering advice I have been working them two days in a row now and they are growing I've added an inch in 1 month 4 more to go! . I got my arms to 18 inches! Pic was taken cold. Body stats are 195lbs in pic @ 9% still can see abs but they should show in a month doing 200 crunches a session and lots of raises in a circuit. Goal 220 lbs in a year @ 7% Uploaded with ImageShack.usUploaded with ImageShack.us
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Post by GerryT on Aug 3, 2010 12:56:49 GMT -5
Great foundation to build on. Best of luck.
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Post by nwtrnr on Aug 5, 2010 0:31:28 GMT -5
Thanks!
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Post by nwtrnr on Aug 7, 2010 14:01:34 GMT -5
Friday Legs:
Squats warm up
135lbs x 10 x 3 225 to failure 3 times average 20 reps 135 x 25 x 3
Leg press
8 plates x 3 x 10 10 plates x 3 x 10 14 plates x 10 16 plates x 3 x 10 8 plates x 10 x 2
Did 16 plates for calves 25 reps x 2
Hacks
2 plates x 20 4 plates x 3 x 10
Lying curls
110 x 3 x 10 140 x 2 x 25 85 x 10 110 x 10 85 x 10
Aducter inner 140 x 10 240 x 3 x 20
outer 200 x 3 x 10
Cable crunches
110 x 20
hanging raises 25
cable crunches 140 x 25
raises 25
cable crunches 110 x 25
Abs are starting to really develop can't wait to cut in few months! Legs are up an inch!
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Post by nwtrnr on Aug 21, 2010 15:01:13 GMT -5
Finally getting some shape. Wt 193lbs goal 220lbs. Contest weight goal 205lbs. Uploaded with ImageShack.us
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Post by intenceman on Aug 26, 2010 18:15:14 GMT -5
drop your shoulders.......
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Post by nwtrnr on Sept 1, 2010 18:45:26 GMT -5
James, thanks for the tip. I have need to work on my posing alot more. I'll get it right, going to get a coach to help me before I do a comp.
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Post by nwtrnr on Oct 21, 2010 0:08:09 GMT -5
I going to be posting here again stay tuned!
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