adida's 1st log...
- Thread starter adidamps2
- Start date
bad news 16 months ago wt'd around 215'ish low 20% BF
good news today wt'ing in at around 212 mid-high teens BF
yes i could have made larger strides with a lil added cardio but i didnt so i will live with the results i got.
still plan on cutting BF, but not focusing on wt loss per say.
EDIT: woul dlike to add regardless of what i seem to try i can never get the lighting right. so although i can see ab out line and serratus area clear in my mirror my photogenetic abilty always seem to lack on here. MEH.
good news today wt'ing in at around 212 mid-high teens BF
yes i could have made larger strides with a lil added cardio but i didnt so i will live with the results i got.
still plan on cutting BF, but not focusing on wt loss per say.
EDIT: woul dlike to add regardless of what i seem to try i can never get the lighting right. so although i can see ab out line and serratus area clear in my mirror my photogenetic abilty always seem to lack on here. MEH.
05 June 07
BASE GYM
SQT
135X10
205X8
245X6
275X4
**surprised @ lack of strength loss, had more but held back**
GM, rack
135x15
Leg xtn
130x20
Leg curl, seated
6P x 22
Machine, standing calf raises
180x12
there was no rest period between these exercises except fot the time it takes to set them up.
Flat BB bench
45x20
135x10
185x10
155x12
Inc DB press
55x10
55x7
T-bar row w/V-grip
2P X12
3P X10
HIGH LAT CABLE PD, CG
9P X15
9P X10
SEATED DB SHOULDER PRESS
20X30
SEATED DB CURLS
20X13ea
Total time: 56min not counting bike time
rest interval were between 1min-2 min between sets adn between 2-4 min between exercises.
Pre-work out bike: 10 min
Missed tri’s and abs due to son missing school buss, I had to leave gym early to go take him to school.
After taking a week ½ off I was amazed that I had loss so little strength. I had eaten big for the week and ½ off and I think it has paid off. I had plenty of energy and I don’t feel wiped out so far the day after.
Next lifting day will be Thursday. Hopefully Friday I can get a tire pull session in. that is my plan right now.
BASE GYM
SQT
135X10
205X8
245X6
275X4
**surprised @ lack of strength loss, had more but held back**
GM, rack
135x15
Leg xtn
130x20
Leg curl, seated
6P x 22
Machine, standing calf raises
180x12
there was no rest period between these exercises except fot the time it takes to set them up.
Flat BB bench
45x20
135x10
185x10
155x12
Inc DB press
55x10
55x7
T-bar row w/V-grip
2P X12
3P X10
HIGH LAT CABLE PD, CG
9P X15
9P X10
SEATED DB SHOULDER PRESS
20X30
SEATED DB CURLS
20X13ea
Total time: 56min not counting bike time
rest interval were between 1min-2 min between sets adn between 2-4 min between exercises.
Pre-work out bike: 10 min
Missed tri’s and abs due to son missing school buss, I had to leave gym early to go take him to school.
After taking a week ½ off I was amazed that I had loss so little strength. I had eaten big for the week and ½ off and I think it has paid off. I had plenty of energy and I don’t feel wiped out so far the day after.
Next lifting day will be Thursday. Hopefully Friday I can get a tire pull session in. that is my plan right now.
AngryMuscles
New member
my gut is big
better start cranking them sit ups to shrink it
better start cranking them sit ups to shrink it
07 june 07
24 hr fitness
rack pulls (knee level)
135x15
225x10
315x8
365x6
385x4
225x15
SLDL (wide stance)
225x8
leg press
8p X20 rest pause
leg curl, lying
90x10
calf raises, machine
405x12
no rest between these, set up and GO!!!!
INC BB bench (smith mach)
135x10
155x10
185x8
135x10
flat DB bench
60x10
60x10
iso-lat hammer mach PD (under hand grip)
45x12
85x12
**wt per side**
seated BB shoulder press (smith mach)
95x15
115x10
E-Z bar rev curls
50x15
dips
Body wt X 10
cable crunches
140x20+10
**cranked out 20, stood up took few deep breaths went back down for 10 more**
total work out time: 1hr
pre work out cardio: bike 10 min
post work out cardio: tredmil interval training 10 min
awesome work out...rack pulls were right were i left off and only a few exercises were lagging wt or rep wise...very satisfied.
today i ahve planned tire pulls/drags if the weather stays nice and things go as planned.
BTW i ended up breaking off 4300 cals yesterday. and i feel good.
24 hr fitness
rack pulls (knee level)
135x15
225x10
315x8
365x6
385x4
225x15
SLDL (wide stance)
225x8
leg press
8p X20 rest pause
leg curl, lying
90x10
calf raises, machine
405x12
no rest between these, set up and GO!!!!
INC BB bench (smith mach)
135x10
155x10
185x8
135x10
flat DB bench
60x10
60x10
iso-lat hammer mach PD (under hand grip)
45x12
85x12
**wt per side**
seated BB shoulder press (smith mach)
95x15
115x10
E-Z bar rev curls
50x15
dips
Body wt X 10
cable crunches
140x20+10
**cranked out 20, stood up took few deep breaths went back down for 10 more**
total work out time: 1hr
pre work out cardio: bike 10 min
post work out cardio: tredmil interval training 10 min
awesome work out...rack pulls were right were i left off and only a few exercises were lagging wt or rep wise...very satisfied.
today i ahve planned tire pulls/drags if the weather stays nice and things go as planned.
BTW i ended up breaking off 4300 cals yesterday. and i feel good.
08 June 07
TIRE PULLS
warm-up
moderate sprints 50yrds X4
**these were not timed or full out**
Tire pulls (all ~50yrds)
small tire (approx wt w/chain ~46lbs) fwd x2
small tire backward pull x2
big tire (approx wt w/chains ~68lblbs) fwd x2
big tire backward pull x2
small tire fwd x2
Total distance: 400yrds (600 counting sprints)
Total time: ~23 min
**not counting warm-up time**
def could tell this was the 1st time i had done these in a LONG time.
i was spent. i plan on working back up to my old levels of pulling. time will increase upward to 45 min and more wt and numorous other variation of pulls/drags will be utilized.
TIRE PULLS
warm-up
moderate sprints 50yrds X4
**these were not timed or full out**
Tire pulls (all ~50yrds)
small tire (approx wt w/chain ~46lbs) fwd x2
small tire backward pull x2
big tire (approx wt w/chains ~68lblbs) fwd x2
big tire backward pull x2
small tire fwd x2
Total distance: 400yrds (600 counting sprints)
Total time: ~23 min
**not counting warm-up time**
def could tell this was the 1st time i had done these in a LONG time.
i was spent. i plan on working back up to my old levels of pulling. time will increase upward to 45 min and more wt and numorous other variation of pulls/drags will be utilized.
AngryMuscles
New member
i bet ur legs were fried
luquillo78
New member
Nice work adida.
AngryMuscles
New member
adidamps2 said:
same here. i want to tire sled again!! stupid work schedules. does it matter if you tire sled at night?
AngryMuscles
New member
the thing is....is the place. we have a sucky place here.
12 June 07
24 HR fitness
DEADS
135x10
225x10
275x8
315x6 **PR**
335x4 **PR**
Back attack machine
170x20
S. Leg XTN
70x10/8/6/4
** single leg, no rest switch between legs**
S. leg curl, seated
60x10/8/6/4
**same as leg XTN reps**
Decline BB press
Bar x10
135x10
155x10
185x10
155x15 RP
Inc cable flies
30x15
20x20
Low-lat iso hammer mach, alternating arms
1px10
1p+25x10
**Wt per side,
Cable lateral raise, shoulders
20x15
E-Z bar curls, standing
70x8
45x8
Immediately drop wt and continue
E-Z bar seated French press
70x15
45x18
**same as curls**
Leg lifts
Bwt x20
Total time: 1hr
Pre-work out cardio: cycle 10 min
Felt strong and full of energy to hit the wts hard and fast.
Will be back in the gym Saturday morning and then off to a aChuckycheese type place for my oldest sons B-day party. I plan on wasting a lot of calories chasing him and his friends through a maze of tunnels and whatnot at the place. They have a huge indoor junglegym type thingie.
24 HR fitness
DEADS
135x10
225x10
275x8
315x6 **PR**
335x4 **PR**
Back attack machine
170x20
S. Leg XTN
70x10/8/6/4
** single leg, no rest switch between legs**
S. leg curl, seated
60x10/8/6/4
**same as leg XTN reps**
Decline BB press
Bar x10
135x10
155x10
185x10
155x15 RP
Inc cable flies
30x15
20x20
Low-lat iso hammer mach, alternating arms
1px10
1p+25x10
**Wt per side,
Cable lateral raise, shoulders
20x15
E-Z bar curls, standing
70x8
45x8
Immediately drop wt and continue
E-Z bar seated French press
70x15
45x18
**same as curls**
Leg lifts
Bwt x20
Total time: 1hr
Pre-work out cardio: cycle 10 min
Felt strong and full of energy to hit the wts hard and fast.
Will be back in the gym Saturday morning and then off to a aChuckycheese type place for my oldest sons B-day party. I plan on wasting a lot of calories chasing him and his friends through a maze of tunnels and whatnot at the place. They have a huge indoor junglegym type thingie.
I like seeing those PRs
AngryMuscles
New member
making PR makes u feel big and more of a man. nothing satisfies one's feeling more than PR PR and more new PRs.
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