Goldgloves road to the INBF Hercules

[goldglove212]

10/10/12

Breakfast - Oatmeal, cut up apple, shake

In class - PB&nutella on wheat, water bottle

Post - Shake

Before work - 4 eggs, whole wheat toast

At work -

After work -


Workout - Chest/abs

BB bench -
135X10X2
225X5
245X5
255X2
275X1
135X10

Incline bench -
135X10X2
185X5X2

Flat DB flies -
45X12
50X10
55X6 --> 30X15

High cables -
25X15
30X12
35X12 --> 20X10

Low cables -
20X15X3

HS bench press machine (weight each side 30 sec rest) -
45X12X4

Crunch machine -
100X25X2
130X15 --> 70X20

Exercise ball crunches -
3 sets of 15

10 min jog on the treadmill --> 5 mins on stair master

Done!


Notes : Decent workout. Kind of tired and i wasnt really feeling it

[goldglove212]

10/15/12

Up at 4:15 am

Once i got to my physical - Cut up orange, 2 granola bars

After physical - 2 eggs, bacon, sausage on a roll

Post - Shake

Lunch -

At work -

After -


Workout - Chest/bis

Flat bench -
135X10X2
225X5
245X4
255X1
275X1
135X10

HS incline press (weight each side) -
45X10 (slow contractions)
70X10
90X8
115X6
115X4 --> 45X10

Flat DB press -
65X10
75X10
90X6
100X4

Incline DB flies -
40X10
45X10X2
30X15

Low cables -
20X15
25X12
30X10X2

Fly machine -
245X12X4

Preacher curl machine -
45X15
90X10
115X6 --> 45X12

Seated hammer curls -
35X12X3

Done!


Notes : Kinda dead, the JST physical wore me out a little bit but it wasnt an awful workout

[goldglove212]

10/16/12

Breakfast - Oatmeal, shake, cup of tea

After first class - Chipotle

After 2nd class - 2 chicken cutlets, brown rice

Post - Shake

Dinner -

Late -


Workout - Back/tris

Lat pulldowns -
100X15
145X10
175X10
205X6
210X4 -->100X12

Row machine (weight each side, overhand grip) -
90X12
135X10
180X6X2
90X10

Close grip cable row -
130X10
160X10X2
100X15

Fixed pulldown machine -
135X10
145X10
160X10
205X6 --> 100X15

Rear shrugs -
135X15
225X10X2
275X8X2

BB rows (smith, overhand) -
110X10X3

Behind the neck pulldowns -
115X10
130X10
145X8
100X10

Pulldowns with the neutral grip bar -
130X10X3

Rope pulldowns -
32.5X15
42.5X12
52.5X10X2

Reverse grip handle pulldown (one arm at a time) -
15X12X4

Done!


Notes : Actually a solid workout. Back had a nice feel to it the whole time, overall im happy

[goldglove212]

10/17/12

Breakfast - 4 eggs, whole wheat toast, tea

First class - Shake

Second class - PB&nutella on wheat

Post - Shake

Before work -

At work -

After -


Workout - Legs/abs

Squats -
135X12X4

Leg press -
373X12
553X10
643X6
733X4 --> 373X10

Single leg extensions -
50X12
70X10
90X8X2
40X15

Lying hammy curls -
80X10
110X10X2

Stiff legged deadlift w/ DBs -
40X12
45X10
55X10

Seated calf raises -
145X10X2
165X10X2

Calf press on the leg press -
373X12X4

Decline situps w/ 25lb plate --> SS w/ exercise ball crunches -
3 sets of 15 --> 3 sets of 20

Rope crunches -
42.5X20
52.5X20
62.5X20 --> 42.5X20

Done!


Notes : I wish i could squat heavier. My hips are shot to ****. BTW the single leg extension is an awesome machine, i love being able to isolate each leg.

[ugafan]

How do the weights work on your leg press machine?

Leg press -
373X12
553X10
643X6
733X4 --> 373X10

[FlakeyFool]

Foam roll sir

[goldglove212]

How do the weights work on your leg press machine?

Leg press -
373X12
553X10
643X6
733X4 --> 373X10

Well the sled is 103 pounds by itself so i factor that in

[goldglove212]

Foam roll sir

I do have a foam roller too.. maybe ill try it out on my hips

[FlakeyFool]

It will help alot. Just do it as much as possible and you'll see results

[goldglove212]

Thanks man ill definitely give it a try

[BKdoubleStacker]

you need to just keep squatting. I dont know if you regularly do, but the repetition of squatting will enable your hips to be more flexible. That is if you are squatting deeply and correctly.

You are doing way too many machines. The leg press is a cheap mimic of the squat that doesn't involve the same muscle stimulus a squat would.

[goldglove212]

I used to squat a lot. And i used to be able to go heavy, 405 being my max which is heavy for me. I made sure to always squat *** to grass. I think its all the heavy squatting i did that messed up my hips.

[goldglove212]

10/19/12

Breakfast - 4 whole eggs, 1 white, 2 pieces of wheat toast, 2 bacon strips

Post - Shake

Lunch -

At work -

At work -

After work -


Workout - Shoulders/abs

Military press (smith) -
110X10X2
160X8
200X3

Seated DB press -
60X10
70X8
75X5
40X15

Seated lateral DB raise (both arms same time, 30sec rest) -
20X12X4

Rear cable pull (one arm at a time) -
12.5X15X2
17.5X10
22.5X6

Bent over DB flies -
30X12
40X10X2

HS shrug machine (weight each side) --> SS w/ front DB raises -
90X15 --> 15X10
115X10X3 --> 15X10X3

BB shrugs -
135X15X3

Crunch machine -
100X25X4

Done!


Notes : Good workout here. I go light on BB shrugs because i like it better that way. I feel it more when i can control the weight and go slow and squeeze each rep.

[goldglove212]

10/21/12 ..From yesterday

Breakfast - 2 eggs, bacon, sausage on a roll

At work - Greek yogurt, protein bar, water

At work - Salami, turkey, provolone on a roll with italian dressing

Post - Shake

Dinner - Turkey sandwich on wheat with mayo and hot sauce

Late - Shake

Workout - Chest/bis

Incline DB press -
60X10
70X10
75X10
85X8
90X5
100X3 --> 50X10

Flat BB bench -
135X10
185X5
225X5
245X2
255X1
135X15

HS wide press machine --> SS w/ HS iso press machine (weight on each side for both of them) -
90X10X2 --> 45X10X2
135X6 --> 45X10


HS incline press (weight each side) -
45X10
70X10
80X8
90X6X2
45X10

High cables -
20X15
25X12X2
30X10

Fly machine -
205X12X4

Concentration curls -
30X12X3

DB hammer curls -
45X8X3

Done!


Notes : Solid workout. That superset with the 2 chest machines killed me, definitely gonna keep using that

[goldglove212]

Second page? I suck