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Post by bigkat on Aug 7, 2009 18:20:55 GMT -5
8-7
Flat bench 315 x 5,5,5,5,5 with 2 minutes rest in between
Flat bench (only 30 sec rest) 225 x 10,10,8,7
DB chest stretch 65 x 60 sec.
Seated DB press 80 x 10 90 x 8 90 x 8
DB upright row (only 30 sec rest) 55 x 10,10,10,10
Delt stretch x 60 sec.
CG bench 225 x 10 245 x 10 245 x 8
Tricep pushdown (only 30 sec rest) 150 x 10,10,10,10
tri stretch 65 x 60 sec.
Cable rope crunch 160 x 15 165 x 15 170 x 8
Hang abs (only 30 sec rest) BW x 15,12,12,10
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Post by Roger on Aug 8, 2009 11:09:19 GMT -5
Training looking good Paul
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Post by bigkat on Aug 10, 2009 19:24:14 GMT -5
Training looking good Paul Thanks Roger!
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Post by bigkat on Aug 10, 2009 19:24:42 GMT -5
8-10
V bar pulldown
255 5 sets of 5 V bar pulldown
180 x 10,10,10,10 (30 sec rest)
DB row 110 x 10 115 x 10 120 x 8
Seated cable row 165 x 10,10,10,10 (30 sec rest)
Back Width stretch BW x 60 sec
Back Thickness stretch x 60 sec.
Seated Alt DB curl 50 x 10 60 x 8 65 x 6
Incl DB curl 30 x 10,10,10,10 (30 sec rest)
BB wrist curl 95 x 13 95 x 11
Bicep stretch x 60 sec.
Cross ramp eliptical
30 minutes cals burned 380
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Post by bigkat on Aug 11, 2009 20:12:46 GMT -5
8-11
Flat bench 315 x 6 320 x 6 325 x 5
Incl DB press w/ twist 105 x 6 110 x 6 115 x 5
Flat DB press w/ twist 115 x 6
Leg press calf 16 Plates x 8 16 Plates x 8
Seated calf 125 x 8 135 x 8
Cross ramp eliptical 30 minutes intervals cals burned 470!!
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Post by fit on Aug 12, 2009 6:31:15 GMT -5
Clockwork, Paul! How are things going?
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Post by bigkat on Aug 12, 2009 17:29:59 GMT -5
8-12
BB curl 135 x 6 135 x 6 Tricep pushdown 210 x 6 225 x 6
Alt DB curl 70 x 6 70 x 6 Lying Tri Ext 110 x 6 120 x 6
DB Hammer curl 60 x 6 70 x 6 Behind back pushdown 210 x 6 225 x 6
Cross ramp eliptical 30 minutes cals burned 503
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Post by bigkat on Aug 12, 2009 17:32:07 GMT -5
Clockwork, Paul! How are things going? Things are going really well. I am planning on doing a show in April. Its time to increase the cardio and tighten up the diet!
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Post by bigkat on Aug 13, 2009 18:57:18 GMT -5
8-13
Squat 365 x 6 375 x 6 385 x 6
Stiff legs 405 x 6 405 x 6
Strive leg curl 90 x 6 100 x 6
Cable rope crunch 205 x 6 205 x 6
Hang abs + 20 x 6 + 25 x 3 BWX3
Cross ramp eliptical 30 minutes cals burned 501
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Post by bigkat on Aug 16, 2009 21:58:07 GMT -5
8-14
Seated Mil press
185x6 195x6 205x6
Seated DB press with twist
85x6 90x6
DB side lats
50x6 55x6
BB wrist curl
95x8 95x8
pinwheels 55x8 65x8
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Post by GerryT on Aug 17, 2009 12:38:34 GMT -5
Very motivational, Paul. Keep up the super work and hope show prep goes well. Any advice I can extend posing wise when the time comes, just holler.
Actually, never too early to practice. A rigorous practice session is like an extension of cardio, since it is aerobic. Also will make you feel tighter and sharpen your stage skills. A couple guys I've coached have incorporated a weekly practice session into their offseason regimens with good results.
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Post by bigkat on Aug 17, 2009 18:11:40 GMT -5
Very motivational, Paul. Keep up the super work and hope show prep goes well. Any advice I can extend posing wise when the time comes, just holler. Actually, never too early to practice. A rigorous practice session is like an extension of cardio, since it is aerobic. Also will make you feel tighter and sharpen your stage skills. A couple guys I've coached have incorporated a weekly practice session into their offseason regimens with good results. Thank you very much for the advice Gerry! I will definitely start practicing now!
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Post by bigkat on Aug 17, 2009 18:11:56 GMT -5
Lat pulldown 240 x 6 245 x 6
V Bar pulldown 240 x 6 250 x 6
T Bar row 195 x 6
Deads 405 x 6 405 x 6
BB shrug 405 x 6 405 x 6
Cross ramp eliptical 30 minutes Cals burned 506
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Post by bigkat on Aug 18, 2009 19:15:34 GMT -5
8-18
Flat Bench
325x6 325x4 325x4
DB incline press
110x6 115x6 115x6
Flat DB press
120x6
Leg press calf
17 plates x6 17 plates x6
Seated calf raise
180x8 180x8
Cross ramp eliptical 30 minutes Cals burned 504
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Post by bigkat on Aug 19, 2009 20:24:48 GMT -5
EZ bar curl 130 x 6 140 x 6 Need to back off and fix form
Tricep pushdown 225 x 6 225 x 6
Alt DB curl 70 x 6 75 x 6
Lying Tri ext 120 x 6 125 x 6
DB Hammer curl 70x 6 70 x 6
Dip w/ weight + 20 x 6 + 20 x 6
treadmill 10 minutes incline at 5 cals burned 70
cross ramp eliptical 30 minutes cals burned 502
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Post by Hoopie on Aug 19, 2009 23:38:39 GMT -5
Holy sh*t those are some monsterous freaking numbers!!! NICE
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Post by bigkat on Aug 20, 2009 20:11:56 GMT -5
8-20
Squats
385x6 405x6 410x5
Stiffs
410x6 410x6
Leg curl
100x6 105x6
Cable rope crunch
215x6 215x6
Hanging abs
BW+20x6 BW+20x6
Cross ramp eliptical 20 min cals burned 325
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Post by bigkat on Aug 20, 2009 20:12:30 GMT -5
Holy sh*t those are some monsterous freaking numbers!!! NICE Thanks Man!! I am tryin
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Post by GerryT on Aug 21, 2009 9:35:01 GMT -5
Super work, Paul. Keep it going!
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Post by bigkat on Aug 21, 2009 18:48:40 GMT -5
8-21
Seated Mil press 205 x 6 215 x 6 225 x 6
Seated DB press 90 x 6 95 x 6
DB side lats 60 x 6 70 x 6
Pinwheels
65x6 70x6
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