blackbeard
New member
adida stack some 45# plates to stand on while you are doing rack pulls if you wanna get the bar lower 
adida's 1st log...
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blackbeard said:adida stack some 45# plates to stand on while you are doing rack pulls if you wanna get the bar lower
that would be a thought. but at my gym we have those "new" plastic coated wts and i dont know how well they would stack together...i could give it a whirl i guess. thanks for the info.
SteelSouth
New member
Good job on the rack pulls, Adida, i've got them coming up tomorrow. You may have already posted this, but are you taking any fat burners?
09 jan 06
legs!!!!!
sldl
45x15
115x15
125x15
125x12
hack sqt
100x15-2sets
seated leg curls
110x12-2sets
squats
45x10
135x5
225x5
285x1
305x1
225x5
155x20 (holy shit!!!! i got with out to much trouble but when i hit 15 i wanted to quit and 18-20 were all brutal slow and steady)
straight to db pull over
45x20 (fuck this i wanted to quit...my gaw damn legs were all wobbly and shit abs were sore and my arms were shaking like a crack additic in detox)
all in all felt good...had to shit so bad i had to run (hobble) to the head.
calves
sm standing calf raises
285x20 (couldnt have done 21 if i tried....)
no cardio legs were to sore and the damn cardio area is up a loooonnnngggg (at least after today it was) flight of steps.
diet: i have been kickin ass on my diet...the last 2 day's i have held carbs under 200g and kept my protien intake over 215g...although i have woke up the last 2 nites at around 3:00 am so hungry i could have eaten a horse, a cow and small child. luckily the baby was in the other room. alright next 3 days carbs and cals are bein increased since i workin out hard. i decrease carb intake on the days i go to work since i sit on my ass for a lil over 12 hrs and increase carbs on days i lift.
any other diet suggestions also welcomed.
legs!!!!!
sldl
45x15
115x15
125x15
125x12
hack sqt
100x15-2sets
seated leg curls
110x12-2sets
squats
45x10
135x5
225x5
285x1
305x1
225x5
155x20 (holy shit!!!! i got with out to much trouble but when i hit 15 i wanted to quit and 18-20 were all brutal slow and steady)
straight to db pull over
45x20 (fuck this i wanted to quit...my gaw damn legs were all wobbly and shit abs were sore and my arms were shaking like a crack additic in detox)
all in all felt good...had to shit so bad i had to run (hobble) to the head.
calves
sm standing calf raises
285x20 (couldnt have done 21 if i tried....)
no cardio legs were to sore and the damn cardio area is up a loooonnnngggg (at least after today it was) flight of steps.
diet: i have been kickin ass on my diet...the last 2 day's i have held carbs under 200g and kept my protien intake over 215g...although i have woke up the last 2 nites at around 3:00 am so hungry i could have eaten a horse, a cow and small child. luckily the baby was in the other room. alright next 3 days carbs and cals are bein increased since i workin out hard. i decrease carb intake on the days i go to work since i sit on my ass for a lil over 12 hrs and increase carbs on days i lift.
any other diet suggestions also welcomed.
luquillo78
New member
Good job adida! keep the dedication on your diet and you'll cut very well.
Winterlong said:
1st time i did use my warm up wt...but i found it too easy...although if you do use it next time you can increase it. i would just to get a feel for it. and as you can see i go heavy then decrease wt back down too the 20 rep wt...seems to make it easier to feel it out.
SteelSouth
New member
Nice work bro. One thing that helps me with the cravings is deli cut turkey. I always save it for late at night after the appetite suppressants from the fat burners wear off. Maybe chow down on some when you wake up in the middle of the night or before bed. Nothing wrong with a little more protein.
11 jan 06
shoulders
seated mil press
45x15
115x8-2sets
125x5-2sets
face pull(really felt this a lot on the right side???? unsure why as i try and make sure to pull evenly. oh well. next time ill move the wts up on this too..seemed to easy)
50x15
60x12
70x15
empty cans(stole this from power athlete)
7.5x15-3sets
tri's
rev grip cable pull downs
120x18
120x15
120x14
bi's (no rest between tri's to bi's)
120x10
120x8
120x7
abs
cable crunches
140x22
14017.5
swiss ball twsiting crunch
20reps
22reps
calves
leg press toe press
450x15-2sets
450x10.5 (calves fried like a chicken at kfc)
cardio
cycle 10 min 110cals
elyptical 10 min 145 cals
tred 10 min 146cals
tired lately..draggin ass a lil too. blew my diet yesterday...got enough protien but not enough carbs and not the right kind either...oh well i'll make up for it. i think i may be a lil over trained right now. between the rack pulls i did last week and the 20 rep squat i dont feel i have recovered fully yet. tomorrow i have work so i will be resting tomorrow.
shoulders
seated mil press
45x15
115x8-2sets
125x5-2sets
face pull(really felt this a lot on the right side???? unsure why as i try and make sure to pull evenly. oh well. next time ill move the wts up on this too..seemed to easy)
50x15
60x12
70x15
empty cans(stole this from power athlete)
7.5x15-3sets
tri's
rev grip cable pull downs
120x18
120x15
120x14
bi's (no rest between tri's to bi's)
120x10
120x8
120x7
abs
cable crunches
140x22
14017.5
swiss ball twsiting crunch
20reps
22reps
calves
leg press toe press
450x15-2sets
450x10.5 (calves fried like a chicken at kfc)
cardio
cycle 10 min 110cals
elyptical 10 min 145 cals
tred 10 min 146cals
tired lately..draggin ass a lil too. blew my diet yesterday...got enough protien but not enough carbs and not the right kind either...oh well i'll make up for it. i think i may be a lil over trained right now. between the rack pulls i did last week and the 20 rep squat i dont feel i have recovered fully yet. tomorrow i have work so i will be resting tomorrow.
SteelSouth
New member
How's it going bro?
16 jan 06
Endurance training
This is a circuit revolution no rest between exercises
Red band side lat raise x10-2sets
Push ups w/push up bars x10-2sets
Squat,curl,shoulder press 25lbs x10-2sets
Bent knee 1 arm supported 1 arm low lat pull too 25lbs x10-2sets
Red band shoulder press x10-2sets
Only 30-45 sec between circuits
5 hrs later
Circuit revolution no rest between exercises
Side to front lat raise w/ black band x10-2sets
Staggered pushup x5ea side-2sets
Upright row w/ blk band x10-2sets
Body squats x15-2sets
Only 30-45 sec between circuits
Endurance training
This is a circuit revolution no rest between exercises
Red band side lat raise x10-2sets
Push ups w/push up bars x10-2sets
Squat,curl,shoulder press 25lbs x10-2sets
Bent knee 1 arm supported 1 arm low lat pull too 25lbs x10-2sets
Red band shoulder press x10-2sets
Only 30-45 sec between circuits
5 hrs later
Circuit revolution no rest between exercises
Side to front lat raise w/ black band x10-2sets
Staggered pushup x5ea side-2sets
Upright row w/ blk band x10-2sets
Body squats x15-2sets
Only 30-45 sec between circuits
Last edited:
18 jan 06
Endurance training
This is a circuit revolution no rest between exercises
Red band side lat raise x10-2sets
Push ups w/push up bars x10-2sets
Squat,curl,shoulder press 25lbs x10-2sets
Bent knee 1 arm supported 1 arm low lat pull too 25lbs x10-2sets
Red band shoulder press x10-2sets
Body squats x18-2sets
Side to front lat raise w/ black band x10/x8
Staggered pushup x10ea side-2sets
Upright row w/ blk band x10-2sets
2-3 min rest between circuit
Endurance training
This is a circuit revolution no rest between exercises
Red band side lat raise x10-2sets
Push ups w/push up bars x10-2sets
Squat,curl,shoulder press 25lbs x10-2sets
Bent knee 1 arm supported 1 arm low lat pull too 25lbs x10-2sets
Red band shoulder press x10-2sets
Body squats x18-2sets
Side to front lat raise w/ black band x10/x8
Staggered pushup x10ea side-2sets
Upright row w/ blk band x10-2sets
2-3 min rest between circuit
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