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  1. #31
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    8/31/11...as i stated in my prior post, i felt like **** this morning..still feel kinda crappy. Weight dipped below 180 for the first time in a while idk.

    Breakfast - cereal

    Pre workout snack - 2 Pb&J sandwiches

    Post workout - usual shake

    Before class - ill probably grab some mcdonalds to get some calories in

    After class (dinner) - grilled chicken


    Workout - Shoulders/calves
    Warm up - DB raise - 10X10X3

    Seated military press (smith machine. I think the resistance to start is 20lb)-
    110X12X2
    140X8
    160X8
    200X2
    110X12

    Shoulder press machine (weight is per each arm, not all together)
    80X12
    100X10
    110X6
    55X12

    Seated DB raises (front) -
    20X15X5

    Lateral cable raises -
    15X12X4

    Lateral raise machine -
    110X10X3

    Not exactly sure what this one is called..but its using a cable with no attatchment and you keep your arm slightly bent and bring your elbow back basically..it works the rear delt. Anyway
    12.5X15X4

    Rear delt fly machine -
    145X15
    160X15
    175X12

    DB shrug -
    80X15
    85X15
    90X15X2

    BB shrug -
    135X15X3

    Seated calf raise -
    145X15X4

    Calf press machine -
    145X15
    160X15
    175X12
    190X12

    Notes : Feeling sick really sucks while working out. Im pretty upset with my weight..i hope i feel better tomorrow for arms.
    Limitations are for people that have them, and excuses are for people that need them.



  2. #32
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    9/1/11

    Feeling much better today!

    Breakfast - shake, oatmeal

    Post workout - 2 mcdonalds burgers and my usual shake

    Lunch - Grilled chicken

    Break at work -

    Dinner -
    ...fill those in later

    Workout - Tris/bis

    Warmup - Bw dips 10X2

    Close grip bench press -
    135X12X2
    185X10
    225X5
    135X12

    DB skull crushers (weight in each hand)
    25X12
    30X12
    35X8
    40X4
    15X20

    Ez curl skull crushers -
    80X8X3

    Rope extensions -
    42.5X12
    50X10
    30X25

    Individual handle pull down(?) (reverse grip) -
    15X12X3

    Bicep curl machine -
    45X10
    90X12
    115X10
    125X8
    90X10

    Incline DB hammer curls -
    30X15
    35X15
    45X12
    50X10
    25X15

    Ez curl BB curls -
    70X12X3

    Concentration curls -
    30X10X3

    Bunch of stuff for forearms..done!

    Notes : Had an awesome workout! Really happy with it..my forearms are getting more vascular
    Limitations are for people that have them, and excuses are for people that need them.



  3. #33
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
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    vCash
    1500
    Back from my mini Vaca..legs tomorrow
    Limitations are for people that have them, and excuses are for people that need them.



  4. #34
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
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    not going to the gym today because my parents want to have a family day..not thrilled, i wanted to hit the gym
    Limitations are for people that have them, and excuses are for people that need them.



  5. #35
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
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    9/5/11

    Breakfast - meal replacement bar (31g) and a glass of OJ (woke up 1/2hr late so i rushed)

    Post workout - usual shake, String cheese

    Lunch - getting a sandwich from the deli before work.. 3 egg whites, sausage on a roll

    Break at work -2 donuts and a greek yogurt.. bulking

    Dinner - 2 burgers and corn on the cob

    Late night - 2 more burgers


    Workout - Legs/abs
    Warmup - squat with bar 12X2

    Squats -
    135X12X2
    225X20 (Record, pretty much crying by the last rep)
    275X6
    315X3
    225X8
    135X10X2 (pause on bench at bottom of squat)

    Leg press (weight added to 103lb sled) -
    373X15
    553X10
    733X4
    283X20

    Leg extensions -
    100X20
    115X12
    130X8

    Hamstring curls -
    85X15X4

    Standing calf raises (on smith machine) -
    110X12X3

    Horizontal calf press machine -
    180X20X4

    Rope crunches -
    65X20X5

    Done!

    Notes : Had an awesome workout, no idea where the strength for the 20 reps on squats came from but it torched my quads. Just did a little bit of abs to keep my core strong..not concerned with having a 6 pack during bulking.
    Last edited by goldglove212; 09-06-2011 at 10:33 AM.
    Limitations are for people that have them, and excuses are for people that need them.



  6. #36
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    9/6/11

    Breakfast - bowl of oatmeal and a shake

    Preworkout - 2 PB&J sandwiches and a big glass of milk

    Post workout - usual shake

    Lunch - Burger from last night

    Dinner - Big bowl of pasta with broccoli


    Workout - Chest/bis

    Incline BB bench -
    135X10X2
    155X10
    165X8
    135X10 (wide grip)

    Flat BB bench -
    135X12
    225X5
    185X8X2
    135X10 (medium grip)

    Incline DB press -
    60X10
    70X8
    75X5
    50X12

    HS bench press machine -
    1 plate each sideX15X4 (just did this to get the blood flowing into the chest)

    Incline DB flies -
    30X20
    35X15
    45X10
    30X15

    Pectoral fly machine -
    205X20
    230X15
    250X15
    265X11
    160X15

    High cables -
    20X15X3

    Decline bench -
    135X10X3

    BB curl -
    75X10X3

    Seated DB curls (alternating) -
    30X15X4

    Reverse grip flat bench -
    135X12X2
    185X6

    Done!

    Notes : Pretty happy with todays workout, my strength isnt where i want it to be but my chest looks solid and the veins are really noticeable now. Not sure why i threw the reverse grip bench in at the end but i was happy with the result of it. Weight is up today...184.3 this morning
    Last edited by goldglove212; 09-06-2011 at 09:48 PM.
    Limitations are for people that have them, and excuses are for people that need them.



  7. #37
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
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    7,342
    vCash
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    momma just came home with cold cuts so throw a turkey sandwich into my dieting for today
    Limitations are for people that have them, and excuses are for people that need them.



  8. #38
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
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    9/7/11

    Breakfast - oatmeal, shake

    Pre workout - double decker PB&J sandwich and milk

    Post - usual shake

    Before class - Turkey sandwich on wheat bread with mayo and tomato

    Dinner - I think my moms making spaghetti and meatballs


    Workout - Back/Tris

    Dead lifts -
    135X12
    225X10X3

    Seated cable row -
    100X15
    130X12
    160X10X2
    85X20

    Seated row machine (underhand grip) -
    100X12X4

    Bent over BB row -
    135X12

    Behind the neck shrugs -
    135X15X2
    185X15X2

    Front pull downs (weight is per side)
    90X10X3
    45X15X2

    Behind the head pull down -
    100X12X3

    Regular lat pull downs -
    130X12X3

    Individual handle push downs (palms facing away from me) -
    20X12X3
    Reverse grip -
    15X15X3

    Ez curl skull crushers -
    70X10X2

    Done

    Notes : Had no preworkout and was a little pressed for time. Kept everything decently light with higher reps. It wasnt a terrible workout but nothing great. Hitting shoulders tomorrow
    Limitations are for people that have them, and excuses are for people that need them.



  9. #39
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
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    vCash
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    9/8/11

    Breakfast - 2 bowls of oatmeal

    Preworkout - 2 eggs, sausage, bacon, on a roll

    Post workout - Shake, McChicken, 2 burgers from mcdonalds

    ..going to work, fill in later


    Workout - Shoulders/calves

    Seated DB press -
    60X10
    70X10
    75X8
    80X3

    Seated military press (smith machine) -
    110X12
    160X8
    200X5
    110X10

    Lateral DB raise -
    25X15
    30X12
    35X6
    15X12X2

    Front cable raise -
    20X10X3
    10X15X2

    Reverse fly machine -
    160X15
    175X15
    190X12
    205X12
    115X20

    Rear delt DB flys -
    30X10X3

    HS shrug machine -
    180X15X3

    Seated DB shrugs -
    85X12X3....Super set with upright rows - 80X10X3

    Seated calf raises -
    95X15X4

    Done!

    Notes : Awesome workout, energy and focus was great. I didnt feel the nagging pain ive had in my right shoulder which is great! I need to get my traps up but hitting them on back and shoulder day should help that cause. Arms tomorrow morning
    Last edited by goldglove212; 09-08-2011 at 12:56 PM.
    Limitations are for people that have them, and excuses are for people that need them.



  10. #40
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    9/9/11

    Breakfast - oatmeal

    Post workout - shake

    Lunch - sandwich from the deli before work

    Break at work - Gonna have a greek yogurt and a protein bar

    Dinner - bringing grilled chicken and rice with me


    Workout - Arms

    Seated hammer curls -
    35X15
    40X15
    45X12
    30X12

    DB preacher curls -
    35X12
    40X10X2

    Bicep curl machine -
    90X10X3
    45X20

    BB curls -
    65X12
    75X12
    85X8
    45 (wide grip)X15

    DB skull crushers -
    30X10
    30X15
    30X12X2

    Seated dip machine -
    180X12X3

    Reverse grip pull downs -
    52.5X15
    62.5X15
    72.5X12
    35X20

    V-grip push downs -
    65X15
    80X12
    87.5X10
    35X25

    Overhead rope extensions -
    32.5X12X4

    Some forearm work

    Done!

    Notes : Overall a good workout. My tris still need work but we'll see what happens
    Limitations are for people that have them, and excuses are for people that need them.



  11. #41
    Join Date
    Feb 2009
    Location
    New York/Florida
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    I've gotten better results from my tri's ever since I started holding at the top or bottom of the motion for about 2-3 seconds. Give it a shot!
    You Too Can Achieve This When You Visit The Fitness Forum!

  12. #42
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
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    Quote Originally Posted by Stamina View Post
    I've gotten better results from my tri's ever since I started holding at the top or bottom of the motion for about 2-3 seconds. Give it a shot!
    i definitely will!
    Limitations are for people that have them, and excuses are for people that need them.



  13. #43
    Join Date
    Jun 2007
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    Longisland, Newyork
    Posts
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    today and tomorrow will be off days for me
    Limitations are for people that have them, and excuses are for people that need them.



  14. #44
    Join Date
    Feb 2009
    Location
    New York/Florida
    Posts
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    Quote Originally Posted by goldglove212 View Post
    today and tomorrow will be off days for me
    Football!!!
    You Too Can Achieve This When You Visit The Fitness Forum!

  15. #45
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
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    although im off from the gym im still eating a lot

    chipotle burrito... double chicken, double steak, rice, fajita veggies, corn salsa, sourcream, lettuce.
    Limitations are for people that have them, and excuses are for people that need them.



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