Posts: 59
Threads: 1
Joined: May 2012
Delts:
rear delt raise 35, 45, 50, 50 drop to 40, 30's
all for 10 reps.. drops were 5reps each
rear delt machine, 20 reps 90, 80, 80
side raise dmb- 25's for 3 sets
side 1 arm dmb raise- 20 lb-- 3 sets 12 rps./.
no cardio
ate 150 carbs the rest fat and protein..
I might have added in a dbl western burger lettuce wrap from carl Jr's
yep.. i did....
Posts: 59
Threads: 1
Joined: May 2012
I did hams focus yesterday.. did them before quads... since i had that pull in my ham, i had to hit them hard....
seated leg curls, 100, 130, 130, 130 130 all 10 reps
still deads- 100, 4 sets of 20 slow reps
leg curls- hips down.... 90, 90, 90, 90 all 10 reps
quads- leg ext toes out to work the inner quad, (bad knees) 6 sets of 12 reps
70,90, 120, 150, 170, 170, 150
all 10-12 reps
leg mach press, 300, for 5 sets of 15-20 reps
front squat mach- 185 for 15
275 for 3 sets of 10
Posts: 59
Threads: 1
Joined: May 2012
had a big carb up day..
normal day is around 150-200g carbs
yesterday was, 75g breakfast oats and fruit
i hop pancakes after legs W/ blueberries ( and they smothered it)
3 rice cakes with sugar free jelly
1 collasal bar
mac and cheese with squash, prime rib
same as above next meal
white cheddar puffs organic.. 1/2 bag
mid night shake 50 g protein
weight 217.6 today
OFF today... low carbs..rest..
Posts: 59
Threads: 1
Joined: May 2012
still at 9-9.5%.... maybe down a little this week.... backed off the cardio, eating clean...
dropped to 214 earlier in the week, then back up...
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at least your chedar puffs were organic. & what is this eating clean stuff. we r supposed to be adding weight. dont be getting lean over here.
Posts: 59
Threads: 1
Joined: May 2012
Cardio am 6am... 10 HIIT 5 mins rest, 30 mins steady state.. 125 hr
BACK:
front pulldowns- 70,90, 100, 100, 100, 110 drop to 90, 70 for 5's
1 arm rows- 70, 90, 100, 100 all for 8 rps, drop to 80, 60 for 5's last set
2 sets under grip low rows, 150, 180 fo r10's
half deads for lower lats- 125 for 10, 185 for 8, 185 for 5
hammer puldowns, 2 sets 70 per arm, for 15, 90 for 15 reps
shrugs 2 sets with 135,, lats cramped up.. time to stop
eating 3 carbs meals early am then no carbs last 3 meals...
weight 217.... cruzing....
Posts: 59
Threads: 1
Joined: May 2012
i hear ya bro., i have to eat clean or i will blow up... i can easily gain 2-4 lbs a week... at 43, my metabolism is good, but i can get fat real fast.. at 9% or maybe 11% that is high enough....
If i was in my 20's i would be at 8000+ daily like past days..
man that was fun....
I see no sense in gaining 10 pounds of fat then 8 lbs of muscle.. I have a show next year... not going to get to puffy then try to diet., it sucks,.,.
I am up from 204-217... should be 220 by the end....
Posts: 59
Threads: 1
Joined: May 2012
Today is an day.. well needed off day..
yesterday back day was hard... sweat machine was def on....
slept in until 7 today.. hehe
rest and eat... shooting a video for fitness magazine today for my business... should be fun
Posts: 59
Threads: 1
Joined: May 2012
just got back from cardio.. 40 mins..
stairs 15 mins, 17 mins elliptical hr ...
feel great.. up to 218.2
PSsS I had a cookie yesterday.. lol
delts today, giant sets...ouch....:eek:
Posts: 59
Threads: 1
Joined: May 2012
triceps:
pushdowns- 7 sets of 70lbs light (nursing elbow pain)
tri dips machine- 90,120,150, 150 150 all 12 reps
rope overhead- 50-60, 80, 70 al 12 reps
tri press 100 for 3 sets
BIC:
cable bic- 50,90, 100, 100 all for 10 reps last set drop to 80, 60 for 8 reps each
dumb curls seated, 20, 30, 30, drop to 25, 15 for 8 reps
stairs 20 mins HIIT... DONE!
feeling a little funny today... maybe just tired.. legs tomorrow.,.
yeah baby...
