Monday....

It started out out slow but it got good real quick...

Close Grip Pulldowns 120 140 160 180 200 5 sets 14-12-10-8-6 reps
DB Pullovers 60 70 80 3 sets 10-10-10 reps
Rope Pulldowns 120 140 160 3 sets 12-12-12 reps
Upright Row 70 80 90 100 4 sets 12-10-8-6 reps
Front Raise 20 22.5 25 3 sets 10-10-10 reps

I'm supposed to walk a 10k on Friday. Will that hurt me?

Sunday...

Here we go...

Flat DB Bench 55 60 70 80 90 5 sets 14-12-10-8-6 reps
Incline Bench 135 185 205 3 sets 10-8-8 reps
Chest Machine 165 180 195 3 sets 12-12-12 reps
Bar Curl 60 70 80 90 4 sets 12-10-8-8 reps
Tricep Rope Pressdown 70 80 90 100 4 sets 12-10-8-8 reps
Seated DB Curl 30 35 40 3 sets 10-10-10 reps
Tricep Dips 3 sets to failure

Felt pretty good today. No changes to workout?

Help

Hey Boss,

My email has been down on my blackberry. I haven't received any thing over the last 3 days. Could your please resend the info on when to take those supplements to me using mmcgrud@bellsouth.net. Thanks

Legs.....

Did legs this morning, felt pretty good but I still have that straining feeling when I do leg curls. I feel it more in my right leg than my left. It pulls down in my calf and behind my knee.

Leg Press 315 405 495 585 675 5 sets 14-12-10-8-6 reps
Bar Deadlifts 225 275 315 365 4 sets 12-10-8-4 reps (I should have gone down to finish)
Leg Curl 87 100 2 sets 12-10 (I started to feel like I was going to pull something so I stopped)
Leg Ext. 150 180 210 240 4 sets 12-12-12-12 reps
Calf Raises (seated) 90 135 180 180 4 sets 20-20-20-15 reps

New Gym.......

I worked out at a new gym today, worked on the same weight machines but the feel was different.....May be it's just me.....

Wide Pulldowns 125 140 155 170 185 5 sets 14-12-10-8-6 reps
Seated Cable Row 130 150 180 3 sets 10-8-8 reps
1 Arm DB Row 55 60 65 70 4 sets 12-12-12-12 reps
DB Shoulder Press 55 60 65 70 4 sets 12-10-8-6 reps
Side Laterals 20 20 20 3 sets 10-10-10 reps

I did about 10 sets of pullups...8-12 reps each set.
I also warmed up with 2 sets of wide grip pulldowns 110lbs 10 reps.

Cardio
25 minutes
379 calories burned
14% incline
3.0 mph
230 lbs
35 inch waist

Wasted Day...

Me and my big mouth....I swappe dshifts with oe of y co-workers and worked overnight.......WHY DID I DO THAT!!! my whole day have been backwards....I missed the gym today but I'll get there 2orrow. : (

Here are my supplements

BCAA
Xtend
Vasocharge
Whey protein
omega 3-6-9
vitamin c
multivitamin

Ok my question is how and when do I take them. I know about the protein, but what about the other?????

signed
Confused?!?!?

Wed.

Ok, i went to the gym at 845am hoping to get my bodyfat %. But the trainer didn't show up. All I ate was oatmeal this morning, because I didn't want to mess up the test. So I worked out anyway. After my workout, I ended up helping two ladies with their workout.....it's now 1220 pm I'm starving....and even worse, I didn't get paid for helping out for the last two hours....: ( I'm in the wrong business, maybe I need to be a trainer....Geeeezzzzzz

Incline DB Press 55 60 70 90 100 5 sets 14-12-10-8-6 reps
Flat Bench 205 235 255 3 sets 10-8-8 reps
Chest Flye 160 160 160 3 sets 12-12-12 reps
Incline DB Curl 25 30 35 40 4 sets 12-10-8-6 reps
Tri Bar Pressdown 72.5 80 87.5 95 4 sets 12-10-8-6 reps
Cable Curl 50 50 50 3 sets 10-10-10 reps
Tricep Ext. (machine) 190 190 190 3 sets 10-10-10 reps

I added 5 sets of cable crossovers 12 reps 35-40lbs
I did also include pullups...6 sets of 10 reps
I forgot about the pics, sorry about that. I will get those to you today. Thanks Boss

A couple of concerns.....

Here we go..

Leg Ext. 205 220 235 3 sets 10-10-10 reps
Squats 185 205 245 275 315 5 sets 14-12-10-8-6 reps
Leg Curl 110 95 110 95 4 set 12-10-8-6 reps
Seated Calf Raises 160 180 200 230 4 sets 20-20-20-20 reps
Sumo Squats 90 90 90 90 4 sets 12-12-12-12 reps

Cardio 25 minutes
14 % incline
377 calories burned
3.0 mph

My concerns...I'm not getting a good pump when I work my legs. I don't have that full feeling. Am I doing something wrong?

About today's leg curls, my legs were hurting behind my knee as I was curling. I stayed around 110. I could still feel the pain but I could still lift the weight. Was that ok?

Pics are coming this evening when I get back from work>

Monday

It's my off day from the gym, I guess I'll sit here and learn how to post pics...I'm not really computer literate. Did you recieve that payment on Friday?

Sunday

Here we go!!!

Lat Pulldown 120 140 160 180 200 5 sets 14-12-10-8-6 reps
Seated Cable Row 160 180 200 3 sets 10-8-8 reps
1 arm DB Row 60 70 80 3 sets 12-12-12 reps
DB Shoulder Press 55 60 60 70 4 sets 12-10-8-6 reps
Lat Row 20 22.5 25 3 sets 10-10-10 reps

I did pullups throughout the workout. I did 10 sets of 10 reps. I didn't go heavy on the shoulder presses, I was trying to get some good work in with quality reps.
No cardio today, wil send pictures later today.

Sat.....

It started out slow, but really took off after I started working. Had to work in the AM so it was kinda rough getting hyped. Here's the workout

Incline DB Press 55 60 70 80 90 5 sets 14-12-10-8-6 reps
Flat Bench 205 245 255 3 sets 10-8-8 reps
Chest Flyes 160 160 160 3 sets 12-12-12 reps
Incline DB Curl 25 30 40 40 4 sets 12-10-8-6 reps
Tri Bar Pressdown 72.5 80 87.5 95 4 sets 12-10-8-6 reps
Cable Curl 50 57.5 65 3 sets 10-10-10 reps
Sitting Tri Pushdown 170 170 170 3 sets 10-10-10 reps

I added 3 sets of cable crossovers at 40lbs 10 reps.
I also did a extra set of bench at 135lbs 20 reps

No cardio today. I will pick p those supplements on Mon. or Tues.

Legs....

Good Day for legs... felt kinda strong...got a good pump...

Leg Ext. 205 220 235 3 sets 10-10-10 reps ( 1 warm up set 15 reps.....finished up with 2 sets to failure at 115lbs)
Squats 185 205 245 295 335 5 sets 14-12-10-8-6 reps ( 1 warm up set at 135lbs and 2 sets to failure at 135lbs)
Leg Curl 110 125 140 155 4 sets 12-10-8-6 reps
Sumo DB squats 90 90 90 3 sets 12-12-12 reps
Seated Calf Raises 140 160 180 200 4 sets 20-20-20-20 reps

Cardio
25 minutes
14% incline
377 calories burned
3.0 mph

Off Day

Good thing too, had alot of running around to do. When do you want the first set of pics? Have you ever heard of a supplement called Lean Out by Beverly Nutrition? What do you think about it? What would you say I should take?

Wed.

Here's today's workout

Wide Lat Pulldowns 120 140 160 180 200 5 sets 14-12-10-8-6 reps (1 warmup 100lbs 20 reps and 1 to failure at the end 120lbs)
Seated Cable Row 160 180 200 3 sets 10-8-8 reps
1 arm DB row 60 70 80 3 sets 12-12-12 reps
DB Shoulder Press 55 60 70 80 4 sets 12-10-8-6 reps
Side Laterals 20 22.5 25 3 sets 10-10-10 reps

Cardio
25 min
14% incline
370 calories burned
34in waist

Tuesday

Had a pretty good feeling workout today. Got to the gym late this afternoon. I slept in this morning.

Incline DB Press 55 60 70 80 90 5 sets 14-12-10-8-6 reps
Flat Bench Press 205 245 260 3 sets 10-8-8 rep ( i did 1 set 135 to warm up and 1 set 135 20 reps to finish)
Chest Flye Machine 160 175 190 3 sets 12-12-12 reps ( I did 3 sets 115 to failure)
Incline DB curl 25 30 35 35 4 sets 12-10-8-6 reps
Tri Bar Pressdown 80 87.5 87.5 90 4 sets 12-10-8-6 reps
Cable Curl 50 50 50 3 sets 10-10-10 reps
Tricep Exten. 150 150 150 3 sets 10-10-10 reps

Cardio 20 minutes
14 % incline
347 calories burned
3.0 mph
weight 235lbs before workout

Just one question....when shoud I turn i my application for the show? Between weeks 16-14 or by 10 weeks out?

Good Monday!

Felt pretty good today, this is the second time around on workout A.

Leg Ext. 210 230 250 3 sets 10-10-10 reps
Squats 185 205 225 275 315 5 sets 14-12-10-8-6 reps
Leg curl 95 110 125 140 4 sets 12-10-8-6 reps
Sumo DB Squats 90 90 90 90 4 sets 12-12-12-12 reps
Seated calf raises 90 140 160 180 15-15-15-15 reps

No cardio today was short on time, will hit on 2morrow. I have the day off.

Father's Day!!

Happy Father's Day to you Boss...I took the weekend off cause my family asked me to, so they could show me some weekend love. : ) I hope you enjoyed your weekend. I will be back at it first thing in the morning. Net Sat. marks 16 weeks out, it time to get serious.....not that I wasn't already, but it's time to go to that next level. Do you need some pictures or anything? Just let me know. Enjoy!!!

Wednesday

It was a pretty good day. Diet is coming along. But it's a fight to get that gallon of water down a day but I manage. I met this guy at the gym that said he does posing classes for $40 bucks a session, and we should meet two or three times a week until the show. I told him, I'll think about it but that's asking a little uch don't you think?

LAT PULDOWN 120 140 160 180 200 5 SETS 14-12-10-8-6 REPS
DB PULLOVER 70 80 90 3 SETS 10-8-8 REPS
ROPE PULLDOWNS 100 120 140 160 4 SETS 12-12-12-12 REPS
UPRIGHT ROWS 70 80 90 100 4 SETS 12-10-8-6 REPS
FRONT RAISE 22.5 25 30 3 SETS 10-10-10 REPS

Good D@#N Tuesday...

Today was out of this world, I had a great pump and reaaly felt good. I mixed up the order of the workout and blewout bi's and tri's first....then did chest...it was GREAT!!! By the time I did incline bench...I had nothing...I mean nothing left....I was struggling with 135.

Flat Db press 60 70 80 90 100 5 sets 14-12-10-8-6 reps
Incline Press 185 135 135 3 sets 10-8-8 reps
Machine Press 140 160 180 3 sets 12-12-12 reps
Barbell Curl 70 80 90 100 4 sets 12-10-8-8 reps
Tricep Rope 50 50 50 3 sets 12-10-8 reps
Seated incline curl (machine) 90 110 130 3 sets 10-10-10 reps
Dips 3 sets to failure BW

I do have a question, is it important to have really heavyweight, or heavyweight and good quality reps....this reason I ask is because sometimes with really heavyweight I don't feel like I'm getting good reps in....

Stormy Monday....

Something wasn't right this morning, I was a little bit off but I couldn't put my finger on it. I got some good numbers but it just didn't feel right. Has this ever happened to you?

Leg press 315 405 475 565 655 5 sets 14-12-10-8-6 reps
Leg Curls 95 110 125 140 4 sets 12-10-8-6 reps
Leg Ext. 160 175 190 205 4 sets 12-12-12-12 reps
Calf Raise Standing (barbell) 385 405 455 485 4 sets 12-10-8-8 reps

I know Deadlifts aren't there. As I said before, I just felt a lil off today and had to really push myself through this much.

Off Day

Today is an off day. A good thing too...it's a hot one. Temps shoud get up to 98

Sat..workout......

Good Day today. Had plenty of energy. Workout went great. Even got some compliments on how I looked.

Lat Pulldowns (close) 120 140 160 180 200 5 sets 14-12-10-8-6 reps
DB pullovers 60 70 80 3 sets 10-8-8 reps
Rope Pulldowns 100 120 140 3 sets 12-12-12 reps
Upright Rows 70 80 90 100 4 sets 12-10-8-6 reps
Front Raise 22.5 25 30 3 sets 10-10-10 reps

Bodyweight 234lbs
cardio 20 minutes 14% incline

Chest..Biceps..Triceps!!

Today was much better than yesterday. It was hot but not like yesterday...I have a couple of questions..
1. Should I be taking my shakes with water?
2. I took some creatine on Monday ...and have had a headache every since. I have been drinking plenty of water but I can't shake this headache. I think I'm going to stop taking it. Is tht a good idea?

Flat DB press 60 70 80 90 100 5 sets 14-12-10-8-6 reps
Incline Press 135 205 225 3 sets 10-8-8 reps
Machine Chest Press 120 140 160 3 sets 12-12-12 reps
Bar Curl 70 80 90 100 4 sets 12-10-8-8 reps
Tricep Rope 50 57.5 65 3 sets 12-10-8 reps
Seated DB Curl 70 70 70 3 sets 10-10-10 reps
Dips 3 sets BW ti Failure.

3. Will you let me know about a week ahead of time when it's time for me pay you again??? Thanks Boss!!!

Legs....

First let me say tht it is HOT today!! It's 94 degrees aand with the heat index it feels like 104. I feel weak....I don't want to eat and I can't stay cool....It's horrible!!! I worked legs today but I really didn't go hard. I only felt it when I did leg extentions so I didn't go really hard. I kept it rotating fom 130 and 145 but I really felt it but I kinda just pushed through it. Well here's the work out..

Leg Press 315 315 405 495 500 5 sets 14-12-10-8-6 reps
Bar Deadlifts 225 275 295 315 4 sets 12-10-8-6 reps
Leg Curl 80 95 110 125 4 sets 12-10-8-6 reps
Leg ext 130 145 130 145 4 sets 12-12-12-12 reps
Calf raise (barbell) 405 455 495 500 4 sets 12-10-8-8 reps

Going hard...Too HOT TO EAT!

Back and Shoulders....

It was a good day today. I felt strong. But I do have a question. On the rope pulldowns, am I doing those from my knees? I did them that way but I wasn't sure if that was right.

Lat pulldowns(close grip) 140 160 180 200 220 5 sets 14-12-10-8-6 reps
DB Pullovers 60 70 80 3 sets 10-8-8 reps
Rope pulldown 35 50 65 3 sets 12-12-12 reps
Upright row 70 60 60 60 4 sets 12-10-8-6 reps
Front DB raise 22.5 25 30 3 sets 10-10-10 reps

Same time 2 morrow.

A Good Monday..

I took yesterday off just to see how m leg would feel....it isn't as sore as I thought it would be, but I won't push it either. Today was chest, bi's and tr's.

Flat DB press 60 70 80 90 100 5 sets 14-12-10-8-6 reps
Incline Bench 135 185 205 3 sets 10-8-8 reps
Chest Press Machine 90 100 110 3 sets 12-12-12 reps
Bar curl 60 70 80 90 4 sets 12-10-8-8 reps
Tricep rope 35 42.5 50 57.5 4 sets 12-10-8-8 reps
Seated Curl (used machine...Elbow) 110 110 110 3 sets 10-10-10 reps
tricep dips 3 sets bodyweight til failure

I know I can do more on the chest press machine, It was my first time using it, and I wanted to get quality reps in. Till 2morrow!