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Post by bigkat on Sept 2, 2009 19:32:57 GMT -5
I am 6 feet and right now I weigh 268 pounds. I hope to get below 230 for the next contest Yep, your name certaily fits, then! lol... What shows have you done and when's the next one? I did the BLNPA back in April. I am probably going to do another show in April or July.
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Post by bigkat on Sept 4, 2009 17:55:16 GMT -5
9-4
AM CHEST
Incl DB flye SSW/ Flat bench 70 x 10 / 245 x 10 80 x 10 / 245 x 8
Incl Bench SSW/ Flat DB flye 185 x 10 / 70 x 10 205 x 10 / 70 x 8
Seated cable press/flye 110 x 10 Drop - 70 x 6
Decl crunch Med ball toss SSW/ Hang abs 6 x 12 / BW x 8 8 x 10 / BW x 7 10 x 8 / BW x 5
Cable rope crunch 180 x 10 Drop - 150 x 5
PM TRI's
Tri pushdownSSW/Dips
160x10/BWx10 175x10/BWx8
Incline EZ bar Ext SSW/undergrip pushdown
120x10/120x10 120x10/130x10
Lying DB ext
55x7 drop 35x5
cross ramp eliptical 30 min cals burned 508
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Post by Roger on Sept 5, 2009 17:37:00 GMT -5
Doing great job Paul
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Post by bigkat on Sept 7, 2009 18:02:21 GMT -5
9-7
Flat DB flye 85 x 15 105 x 12 RP 110 x 6, D-85 x 4, D-70 x 4
Incl bench 135 x 15 225 x 12+1 forced 275 x8 RP 315 x 2, D- 225 x 5, D-135 x 5
Seated cable flye/press 120 x 9, D- 100 x 7, D- 80 x 5
DB side lats 55 x 12 65 x 6, RP x 4, D- 50 x 5 65 x 6, D-50 x 6, D- 40 x 8
Seated DB press 70 x 15 85 x 14 RP 105 x 5, D-85 x 4, D- 70 x 3 + neg
INTENSE WORKOUT!!!!
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Post by bigkat on Sept 7, 2009 18:02:50 GMT -5
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Post by bigkat on Sept 8, 2009 21:05:23 GMT -5
9/8/09
Chest support T bar row 180 x 9 205 x 6, Drop - 180 x 3
DB pullover 105 x 20 105 x 20 1 RP
Undergrip pulldown 205 x 12 225 x 12 RP
One arm cable row 90 x 15 95 x 13
Rack deads 405 x 12 455 x 6
Good mornings 95 x 15 115 x 15
PM BIS
Incline DB curl
60x9 60x7
Low cable curl
160x12 160x12
concentration curl
30x15 30x11
BB rev curl
100x6 100x6
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Post by bigkat on Sept 9, 2009 19:49:25 GMT -5
9-9
Leg press calf DC style
270x10
Strive leg curl
80x20 RP
Squats
405x10 275x20
Quad stretch 60 sec Ham stretch 60 sec
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Post by RUBICON19 on Sept 10, 2009 5:22:44 GMT -5
9-9 Leg press calf DC style 270x10 Strive leg curl 80x20 RP Squats 405x10 275x20 Quad stretch 60 sec Ham stretch 60 sec Probably one of the most intense set of squats I have ever witnessed!!!!
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Post by bigkat on Sept 11, 2009 19:01:28 GMT -5
9/11/09 Flat DB press 110x 15 RP DB chest stretch 50 x 60 sec. Seated Mil press 185 x 16 RP Delt stretch x 60 sec. Lying Tri Ext 110 x 23 RP DB Tri stretch 50 x 60 sec. Lat pulldown 225 x 16 RP DB row 115 x 12 120 x 10 Back W stretch BW x 60 sec Back TH stretch BW x 60 sec. LOVING DC!!!
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Post by GerryT on Sept 12, 2009 14:19:36 GMT -5
Terrific work, Paul. Keep it going and best of luck.
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Post by intenceman on Sept 13, 2009 16:48:34 GMT -5
Nice training Paul!
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Post by bigkat on Sept 14, 2009 19:47:14 GMT -5
Terrific work, Paul. Keep it going and best of luck. Thanks Gerry
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Post by bigkat on Sept 14, 2009 19:47:52 GMT -5
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Post by bigkat on Sept 14, 2009 19:48:11 GMT -5
9-14
Flat bench 315 x 8 325 x 7
DB chest stretch 50 x 70
Standing Mil press 165 x 12 RP
Delt stretch x 65 sec.
Dip w/ weight 25 x 12 RP
DB Tri stretch 50 x 65 sec.
Rack chins + 25 x 17 RP
Deads 405 x 10 455 x 6
Back W stretch BW x 65 sec.
Back TH stretch BW x 65 sec.
HIT cardio Cross ramp eliptical 30 minutes Cals burned 480
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Post by bigkat on Sept 16, 2009 18:11:10 GMT -5
9-16
Undergrip pulldown
225x14 RP
DB Hammer curl
65x20
Bi stretch 65 seconds
BB stiffs
405x10 435x6
Leg press
18 platesx10 16 platesx20
seated calf
90x30 RP
Cross ramp eliptical 30 min Cals burned 502
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Post by bigkat on Sept 18, 2009 18:29:00 GMT -5
9-18
Incl Bench 225 x 12 RP
DB chest stretch 50 x 90 seconds
Seated DB press w/twist 80 x 18 RP
Delt stretch x 75 sec.
CG bench 225 x 30 RP
DB Tri stretch 50 x 70 sec.
V bar pulldown 225 x 14 RP
Chest support T bar row 180 x 14 RP
Back width stretch x 70 seconds
Back Thick stretch x 70 seconds
Cross ramp eliptical 30 minutes cals burned 506
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Post by mrky03 on Sept 19, 2009 10:07:43 GMT -5
Great workout! I'm lovin DC, nothing like the intensity! It really has to be experienced to be appreciated doesn't it?
Really good rp number's especially on the db presses. I've been doing them and I'm kinda weak right after doing chest but its coming up some each week!
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Post by bigkat on Sept 21, 2009 18:41:09 GMT -5
9-21
Alt DB curl
70x15 RP
Incline hammer curl
40x20
Bi stretch 70 seconds
Sumo leg press
14 platesx10
16 platesx6
Box squat
365x8
275x20
Leg press calf
10 platesx28 RP
quad stretch 70 seconds
ham stretch 70 seconds
Cable rope crunch
135x30 RP
Walked 30 minutes cals burned 200
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Post by bigkat on Sept 21, 2009 18:43:24 GMT -5
Great workout! I'm lovin DC, nothing like the intensity! It really has to be experienced to be appreciated doesn't it? Really good rp number's especially on the db presses. I've been doing them and I'm kinda weak right after doing chest but its coming up some each week! Thanks Joel! This DC stuff is freakin awesome. The pumps are incredible!! I agree about the intensity..The DB presses were especially hard each time I started again.
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Post by bigkat on Sept 23, 2009 19:09:37 GMT -5
9-23
Flat DB press 115 x 15 RP
DB chest stretch 50 x 90 sec.
Seated Mil press 195 x 16 RP
Delt stretch x 90 sec.
Lying Tri Ext 115 x 21 RP
DB Tri stretch 50 x 75 sec.
Lat pulldown 230 x 16 RP
One arm DB row 120 x 12 125 x 12
Back W stretch BW x 75 sec.
Back TH stretch BW x 75 sec.
Hang abs BW x 30 RP
Cross ramp eliptical 30 minutes cals burned 510
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