Well yesterday I destroyed legs with my boy C-Diesel. I was trying to explain to him that "warming up" was a thing for noobs, and that real iron men hit the ground running. Needless to say he wasn't feeling me on it so we started with those boring old Leg Extensions. For yours truly its all about the squat, those other exercises are barely sides, it's like picking at some fries before tackling the huge quarter-pounder with cheese. Just gimme the damn sandwich and a drink, done! But most people need the fries to feel "full" so who am I to civilize the savage? Anyway the nightly trio of metro-sexual fakers were there last night, taking up space, dropping their pixie dust on the weights and being annoying to anyone in there trying to get big. I swear these guys should take their act to SHAPES or something because the true iron guys are getting tired of waiting on them to dance and flutter around a rack, wasting time for us to get on it. Anyway, today I am hurt and tired, which isn't an indication of growth but it feels good anyway, wanna know what did it? Just keep reading.
Quad-focused legs
Leg Extensions: 120x10 • 140x10 • 160x10 • 180x10
Parallel Squats: 315x8 • 315x8, 365x6, 315x8
Leg Presses: 590x10, 590x10, 590x10, 680x6
Bicep
EZ-Bar Curls: 75x10 • 75x10 • 75x10
Preacher Curls: Burnout Pyramid Sets - 70lbs: 6,5,4,3,2,1
Seated Dumbell Curls: 40x10 • 40x10 • 40x10 • 40x10
Finisher
Dips: 19 • 15 • 15
Thursday, February 16, 2006
Wednesday, February 15, 2006
Sugar and A New Workout
Today I started a new workout that I read on the WBBF. It was very cardiovascular and I topped it off with a few rounds on the heavy bag. I know I am out of shape when it comes to the Martial Sciences but whew I was limping home today sucking down the two containers of "Lean Body" shakes. It felt oh so good :).
Back
T-Bar Rows: 180x10, 205x10, 205x10, 205x10
Seated Pulley Rows: 280x10, 280x10, 280x10, 280x10
Dumbell Rows: 80x10, 80x10, 80x10, 80x10
Chest
Flat Bench Press: 135x16, 225x10, 315x4
Inclined Smith Press: 225x10, 185x10, 185x10
Cable Cross-overs: 80x10, 80x10, 80x10, 80x10
Finisher
Dips: 11, 10, 9
Heavy Bag Kicks: 15 Minutes
Back
T-Bar Rows: 180x10, 205x10, 205x10, 205x10
Seated Pulley Rows: 280x10, 280x10, 280x10, 280x10
Dumbell Rows: 80x10, 80x10, 80x10, 80x10
Chest
Flat Bench Press: 135x16, 225x10, 315x4
Inclined Smith Press: 225x10, 185x10, 185x10
Cable Cross-overs: 80x10, 80x10, 80x10, 80x10
Finisher
Dips: 11, 10, 9
Heavy Bag Kicks: 15 Minutes
Tuesday, September 20, 2005
Post Diet - Chest Workout
Having gotten back into Star Wars Galaxies, I've sacrificed my nap time to play that game. With that being said, I am still amazed at the amount of energy I have now. Yesterday was a good example, here are my stats for chest day:
Flat Bench Press: 135x14 • 135x14 • 220x10 • 315x5 • 220x8
Incline Dumbell Press: 85x10 • 85x6 • 85x8
Dumbell Pullovers: 85x10 • 85x10 • 85x10
Decline Bench Press: 220x8 • 185x10 • 220x7
Butterfly: 175x10 • 175x10 • 175x10
Ya I know, it looks weak but it will pop back up - strength isn't my aim right now :)
Flat Bench Press: 135x14 • 135x14 • 220x10 • 315x5 • 220x8
Incline Dumbell Press: 85x10 • 85x6 • 85x8
Dumbell Pullovers: 85x10 • 85x10 • 85x10
Decline Bench Press: 220x8 • 185x10 • 220x7
Butterfly: 175x10 • 175x10 • 175x10
Ya I know, it looks weak but it will pop back up - strength isn't my aim right now :)
Thursday, September 01, 2005
Diet Stats - 8lbs less, 8 times sexier
Over the last 4 weeks I have buttoned down my diet, apparently I was BSing my workout before by avoiding this.
I've been maintaining a balance of 50/30/20 (50% protein, 30% Carbohydrates, 20% fat) at a rate of less than 2500 calories a day to cut weight fast. So far it is working and I've shaved 8 of 15 goal pounds, which makes me happy. The part I don't like is the constant hunger and low blood sugar attacks I've been dealing with. One morning I woke up weak, feeling like I needed to throw up. In desparation to avoid hurling, I threw back a glass of water and quickly fixed a tuna sandwich, on reflexion I realized that I had cut way too many carbs the day before (stupid me). The upside is I look good, when I flex my chest I can see the ripple run from south to north and the skin on my arms appears thinner, showing a few more veins etc. My waist has always been my biggest obstacle but it is obviously trimming down as I continue this painful diet.
It feels good to eat right, I cannot express this any better than I am here. At first I had the temptations: friends with temptingly fatty foods, co-workers who make it their goal to crack me, a fellow weight lifter who pops pizzas and of course the all powerful sweet tooth. At first I would crack, and give in with the "I will run it off" BS escuse, but now I don't even want it, call it obsession but if the fat grams are higher than either the protein or carbs I think it's disgusting. I actually gave away ice cream the other day ICE frikkin CREAM folks, if you knew me you'd understand. I look at my before pictures and remember how proud I was of my size pffft, I am alot sexier now, and getting sexier still. Diet is king, I bowed to it and it is rewarding me for my sacrifice.
I've been maintaining a balance of 50/30/20 (50% protein, 30% Carbohydrates, 20% fat) at a rate of less than 2500 calories a day to cut weight fast. So far it is working and I've shaved 8 of 15 goal pounds, which makes me happy. The part I don't like is the constant hunger and low blood sugar attacks I've been dealing with. One morning I woke up weak, feeling like I needed to throw up. In desparation to avoid hurling, I threw back a glass of water and quickly fixed a tuna sandwich, on reflexion I realized that I had cut way too many carbs the day before (stupid me). The upside is I look good, when I flex my chest I can see the ripple run from south to north and the skin on my arms appears thinner, showing a few more veins etc. My waist has always been my biggest obstacle but it is obviously trimming down as I continue this painful diet.
It feels good to eat right, I cannot express this any better than I am here. At first I had the temptations: friends with temptingly fatty foods, co-workers who make it their goal to crack me, a fellow weight lifter who pops pizzas and of course the all powerful sweet tooth. At first I would crack, and give in with the "I will run it off" BS escuse, but now I don't even want it, call it obsession but if the fat grams are higher than either the protein or carbs I think it's disgusting. I actually gave away ice cream the other day ICE frikkin CREAM folks, if you knew me you'd understand. I look at my before pictures and remember how proud I was of my size pffft, I am alot sexier now, and getting sexier still. Diet is king, I bowed to it and it is rewarding me for my sacrifice.
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