Goldgloves road to the INBF Hercules

[goldglove212]

Chest yesterday, nothing worth posting

[goldglove212]

4/16/12

Breakfast - 2 bowls of rice krispies with strawberries, 2 table spoons of PB

In class - Shake

After class/pre - Bowl of oatmeal

Post - Shake

Before work -

At work -

After work -


Workout - Back/abs

Row machine (weight each side, overhand grip) -
90X15
135X10
180X6 --> 90X10

Lat pulldowns -
160X10
175X8
190X8X2
115X20

BB rows (smith, overhand) -
110X12
160X8X2
110X10

Close grip cable rows -
130X12
160X10
195X6 --> 100X12

Diverging lat pulldown machine -
90X12
100X10
115X6 --> 70X10

Free motion cable rows (underhand grip) -
80X15X3

Rear shrugs -
135X20X2
225X12X2

Leg raises -
4 sets of 15

Crunch machine -
100X15X3
50X30

Cable crunches -
52.5X20X3

Done!


Notes : Sweating like a pig at the end of this. Im a little frustrated with the way im looking currently

[goldglove212]

Before work was a turkey sandwich on honey wheat and another bowl of rice krispies with strawberries

[goldglove212]

4/17/12

Breakfast - Shake

After class - 4 eggs, sausage, bacon on a hero

Pre workout - Turkey sandwich on honey wheat

Post - Shake

Dinner - Chicken cutlets, brown rice

Late -


Workout - Arms

Skull crushers -
70X10
90X8X2

V-handle pushdown -
50X15
65X12
80X8X2
30X15

Reverse grip pulldowns -
37.5X10
47.5X10
62.5X10X2

Rope pulldowns -
37.5X12
47.5X10
57.5X6X2
27.5X15

DB skull crushers -
20X10
25X8
30X5 --> 20X5

BW dips -
2 sets of 12

Preacher curl machine -
90X10
135X7
180X4 --> 90X10

Seated DB curls -
30X10
40X10
50X8X2

Free motion cable preacher curls (one arm at a time) -
40X12
50X10
60X10
60X10 --> 30X15

BB curls -
40X15X2
60X10X2

Hammer curls -
45X8X3

Forearm stuff

Done!


Notes : Solid arms day. Good goood pump.

[DLeeicious]

When you did rack pulls did you feel it in your hammies at all?

I had a real good few sets of rack pulls on Sunday and my hammies have been screaming ever since.

[Stamina]

I haven't done hammer curls in a while, my forearms would lock up at night time on the days I would do them.

[goldglove212]

When you did rack pulls did you feel it in your hammies at all?

I had a real good few sets of rack pulls on Sunday and my hammies have been screaming ever since.

I actually dont feel it much in my hammies. Dead lifts for me hit them good

I haven't done hammer curls in a while, my forearms would lock up at night time on the days I would do them.

My left forearm has actually been cramping a little after i do them

[DLeeicious]

I guess the way the rack is set up that I'm almost doing full deadlifts so that would explain it. I can either do 4'' below my knee or 1'' above it. So I do 4'' below and it's only a few inches off the ground at that point. It still takes the knees out of it mostly though which is what I'm shooting for.

Man they are screaming though I've never had such sore hammies, weird

[goldglove212]

I got legs today so my hammies will be right there with you! I get the worst cramps in my left hamstring

[goldglove212]

4/18/12

Breakfast - Woke up late for class so just a bowl of cereal

Class 1 - Shake

Class 2 - PB&J and kellogs fruit crisp

Post - Shake

Before work - Tuna on honey wheat

At work -

After work -


Workout - Legs/abs

Hack squat (60lbs starting weight) -
150X10X2
240X5
330X5
330X4 --> 150X10

BB squats -
135X10
225X5X2
275X1 --> 135X10

Leg press -
463X8
553X5
643X3
733X1

Leg extensions -
115X15X3 (45sec-1min break)

Hammy curls -
80X15
110X10
125X10 --> 80X10

Stiff legged deads (on elevated platform) -
135X12X3

Seated calf raises -
145X12X5

Calf press machine -
130X12X3

Exercise ball crunches -
3 sets of 30

Leg raises -
5 sets of 12

Cable crunches -
52.5X25
62.5X25
72.5X15 --> 32.5X20

Done!


Notes : Sick workout today. Legs are on fire! Gonna be sore as **** tomorrow

[goldglove212]

4/19/12

Breakfast - Shake

After class - 4 eggs, toast, oatmeal w/ protein powder

Before next class - Burger, macaroni salad

After class - Chipotle : Bowl w/ rice, steak, chicken, guac, sourcream, 3 steak tacos

Post - Shake, banana

Dinner - Tuna salad

Late meal -


Workout - Chest

Flat bench -
135X10X2
225X5X2
245X1
255X1
135X10

Decline bench -
135X10
185X5
225X5
245X3
255X1
275X1
135X10

Incline press machine (weight each side) -
45X15
70X10
90X8
100X6X2
45X18

Fly machine -
205X15
220X10X2
265X12 --> 160X15

Incline DB flies -
40X15X4

Done!


Notes : Tris were sore but actually had a solid chest day! All around happy

[goldglove212]

4/20/12


Breakfast - Crispix with bananas and strawberries

Post - Shake

Before work - Tuna salad sandwiches

At work -

At work -

After work -


Workout - Shoulders/abs

Seated lateral DB raises (both arms same time) -
20X12X2
25X10
25X8 --> 15X10

Military press (smith) -
110X10X2
160X5X2

Machine shoulder press (weight each arm) -
60X15
80X10
100X10
115X8X2

Lateral cable raises -
12.5X12X4

Rear cable pull (one arm at a time) -
12.5X12X5

Rear DB flies -
40X12X3

HS shrug machine (weight each side) -
90X12X4

Rear shrugs -
135X12X4

Cable crunches -
50X20
65X20X3

Dragon flags -
4 sets of 12

Done!


Notes : My left trap was bothering me all workout so i had to be cautious of that. Kinda messed up my shrugs but other than that i really liked this workout.

[goldglove212]

4/23/12

Breakfast - Shake in my first class

Second class - PB&J, banana

Post - Shake

Before work - Turkey on wheat

At work -

After work -


Workout - Chest/bis/abs

Flat bench -
135X10
135X5
225X5
245X3
255X1
265X1

Incline bench -
135X10
185X5X3
135X10

Flat DB press -
70X10
80X8
90X5
100X5

Flat DB flies -
40X15X4

Low cables -
20X15
25X10X2
30X10

Incline cable flies -
20X15X3

HS inclince press (weight each side) -
70X10X3
45X15

Incline DB curls -
30X12X4

Preacher curl machine -
90X10X2
135X6 --> 45X12

Leg raises -
5 sets of 15-20 reps

Crunch machine -
100X15X2
100X15 --> 50X30

Done!


Notes : I really need to up my strength on flat bench. Its embarrassing, DBs are my strong point.

[Pedroia]

What is your 1RM on BB bench?

[goldglove212]

315