My Journey..My Time [Forum Archive]

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My Journey..My Time

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Posted by: slackadjuster

Just sticking my head in.....Leg presses looked good! Did I read correctly....you are going lower carb?????

Posted by: Tank316

Quote:

Originally Posted by slackadjuster

Just sticking my head in.....Leg presses looked good! Did I read correctly....you are going lower carb?????

Yes lower. 350 to 200. They will be mainly be pre/intra/post, and mainly post.

Posted by: slackadjuster

Quote:

Originally Posted by Tank316

Yes lower. 350 to 200. They will be mainly be pre/intra/post, and mainly post.

Oh...that's not low, big man! 50 is low! You may kill someone on that few carbs!

Posted by: Tank316

Quote:

Originally Posted by slackadjuster

Oh...that's not low, big man! 50 is low! You may kill someone on that few carbs!

When the time comes next Feb,March and April, I'm sure I'll feel the pain...LOL

Posted by: Tank316

7/11/09
Chest/Delts/ Cardio
BFS Towel Bench
315x8,335x6,345x6,355x4,380x2 [3/1/X] tempo
flat bench 225x18
incline db's
85x10,90x10,100x8,8
CableX overs
7x12,6x17
standing oh press
185x6,195x6
sl's
35x12,30x14
some abs
40 min treadmill
3.5-3.8 mph-varied grade from 5-9*
post workout drink
Kre-Generator 2 scoops with water spiked with 5 grams BCAA's

Posted by: slackadjuster

Just stopping in! Looking good in here!

Posted by: Tank316

Quote:

Originally Posted by slackadjuster

Just stopping in! Looking good in here!

Thanks my friend, I have some work to do, but I aint scared!

Posted by: Tank316

7/15/09
Back/Delts
T-Bar Rows cg
4-45's x 9,+10lbs x 8,+10 x 8, + 10x 7
CG pulldowns
190x10,200x10,220x7,230x6
wg bar rows
185x12,175x14
wg pulldowns
140x16,130x17
Standing oh press
185x7,195x7, 205x6
sl's
45x10,40x12,35x13
30 min treadmill, 3.8 mph 4-8 incline
post work out drink
2 scoops Kre-Generator
50 min later
1 med baked spud plain
8 oz bison burger

Posted by: Tank316

LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS

7/18/09
bi/tri/calf/abs
straight bar curls
100x10,115x10,120x9,130x8
hammer curls
60x12,65x11,11
1 arm preacher
40x8,35x10,25x16
push downs
130x11,140x9,150x8,8
rg push downs
100x10,10,110x9,90x12
1-arm ext oh
40x8,45x8
v bar push downs
60x25
8 sets of calf 4 seated 4 standing
5 sets of wted crunches
35 min treadmill
3.9 mph/6% grade
2 scoops of Kre-Generator
1.5 hr later
6 oz grill steak, 1 small med baked tator [red fresh from garden]
2-3 hrs later
6.5 oz chicken breast 2 cups steamed broc
2-3 hrs later
don't know gotta go to a wedding reception...grrrr! LOL

Posted by: gopro

Quote:

Originally Posted by Tank316

LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS

Dude, I am loving the EFX stuff. I am growing like crazy over here on it. Its funny because it seems like rather basic products, but the results they give are NOT BASIC!!!

Posted by: Tank316

Quote:

Originally Posted by gopro

Dude, I am loving the EFX stuff. I am growing like crazy over here on it. Its funny because it seems like rather basic products, but the results they give are NOT BASIC!!!

I'm shocked by the recovery time, and for NOT BASIC...your dead on with that

Posted by: Tank316

7/21/09
chest/bi
bench press flat
275x8,285x8,295x8,315x5,335x5 [ Tempo- 3 down, 1 pause, 2 up]
dips bdy wt ? x8,8,8 same tempo
incline fly
60x12,12,12,
alt db curls
50x10,10,
55x7,7
hammer
60x12,55x13,12,
abs, but no cardio.
I hit the wall hard, I was sorta ill through the weekend. Monday my ass was dragging at work as well, today I felt I could make it through the work out, but as i type @ 700 pm, I'm ready for bed..LOL

Posted by: Tank316

7/24/09
am cardio,45 min
500-545
walk/jog interval in the rain, lol

Posted by: Tank316

Grrr, things are just getting busy around here. I'm still in the gym in the eve, just no morning cardio as of late, work related things have come up. All for the best for me and my family though!

Posted by: Tank316

7/29/09
What a difference a week makes.. same work our as the 21st.
chest/bis
Small towel on chest, 1 inch away from bottom
bench press flat
275x10,285x9,295x9,325x5,345x5 [ Tempo- 2 down, 1 pause, 1 up] quicker tempo
incline db press
95x10,10-100x9,110x9
flat fly
75x12,60x15,40x20
hammer cheat curls
65x6,70x6,75x6
standing bar curls
95x10,100x10,80x11
ez bar 60x16.
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS

Posted by: Tank316

7/31/09
Back/tri
Power wk
Rack deads safety pins set @ knee cap
535x8,555x7,565x6,575x5,600x4
Bar rows under hand grip
335x6,6/ same wt with over hand grip 335x7,7 365x6 small cheat with last rep
CG cable rows
250x7,260x6,6
pull downs 130x28
Tris
push downs
130x8,140x8,150x7,160x6
OH EZ Bar Ext
100x8,110x7,7 120x6
V Bar pushdowns
60x30
No Cardio, Sat morn am will be walking for Relay For Life.

LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS

Posted by: Tank316

8/3/09
Power Legs
Box Squats 1 inch above parallel [ pause @ bottom ]
450x10, 465x10,485x10 500x10
leg press 500x12,550x12
1 set of leg ext 160x15
leg curls
170x12,180x12,190x10,200x8
sldl
275x10,10,10 focusing on stretch@Bottom for a 4 count
8 sets of calves- 4 seated, 4 standing
No Cardio
Post Work out
2 Scoops of Kre-Generator
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS

Posted by: Tank316

8/6/09
Bi/Tri
Alt db curls
50x10,55x9,60x8
preacher ez bar
120x12,12,130x10,100x13
hammer, very strict form
60x12,55x14,14
Tris
skulls
125x12,135x11,10,10
v bar pushdowns
120x12,12,12,130x10
rg pushdowns
90x12,12,80x13
db kickback
25x19...fried
30 min cardio tread mill 3.8mph,5-7 grade
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
POST WORK OUT
2 Scoops Kre -Generator

Posted by: Tank316

8/7/09 Rest day..No sleep Thurs, too much house activity..Its called..There's a Bat in the house..
8/9/09
Chest/light delts[ too much work related delt movement
incline db press
90x10,100x10,110x8,120x7[nice!!!!]
flat fly
80x12,85x11,11
dips super set with crossovers[2 sets]
260 bdy wtx12,11 ss 7x10,9
oh military press
135x14 ss with side laterals 30x10
145x12 ss sl's 25x12
no cardio, too much going on.

LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
POST WORK OUT
2 Scoops Kre -Generator

Posted by: Tank316

8/9/09
70 min walk/jog in the am.
8/10/09
bi/tri
straight bar
110x8,120x7,130x7
hammer curls
60x10,55x12,50x14
single cable curls
60x12,50x14,40x17
tris
cg push downs
130x8,140x8,150x6,160x4
rg push downs
80x9,70x11,70x11
bench dips [ no wt added]
2 sets x 20
no post cardio, I had a client to train asap after.
2 Scoops of Kre-Generator
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
POST WORK OUT

Posted by: gopro

Quote:

Originally Posted by Tank316

8/9/09
70 min walk/jog in the am.
8/10/09
bi/tri
straight bar
110x8,120x7,130x7
hammer curls
60x10,55x12,50x14
single cable curls
60x12,50x14,40x17
tris
cg push downs
130x8,140x8,150x6,160x4
rg push downs
80x9,70x11,70x11
bench dips [ no wt added]
2 sets x 20
no post cardio, I had a client to train asap after.
2 Scoops of Kre-Generator
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
POST WORK OUT

Bro! What happened to your MOD status!? You are a PIONEER on this site!!!!

Posted by: Tank316

Quote:

Originally Posted by gopro

Bro! What happened to your MOD status!? You are a PIONEER on this site!!!!

I'm a bad boy I guess...

Posted by: gopro

Quote:

Originally Posted by Tank316

I'm a bad boy I guess...

I am no longer a mod...you are no longer a mod...hmmm, I guess we will have to spread the love elsewhere!

Posted by: Tank316

8/17/09
Back/light bis
All Warm ups in Locked and Loaded
Rack Deads
500x8,535x8,565x6,585x6,600x4, 645x1
OH Bar Rows
335x7,345x7,365x7
CG Pulldowns
250x8,260x8,270x6
Pullovers 2 sets
100x10,90x12
WG Pull downs
100x40
Alt DB
40x12,45x12,35x13
Hammer Curls 2 sets
40x13,45x12
Reason for just going light with bi's today is do to work related fatigue, a small amount of tendinitis is setting in, I can tell its from work, and I know it wont last long.
No Cardio

LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
POST WORK OUT
2 Scoops Kre -Generator

Posted by: Tank316

8/18/09
legs
squats
350x12,375x12,405x10,455x8
leg press
500x13,575x12
leg curls
180x12,190x12,200x10,210x9
uni lateral
80x13,90x12
6 sets seated calves

LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL

-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS

Posted by: Tank316

8/24/09
Chest/Delts
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEAL
-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
- 2 Scoops Kre Generator Post Work out
Chest
Flat DB Press
100x11,110x9,120x8
Incline Fly
70x10,65x12,60x14
Cable Cross-Over
7x13,6x16
DB OH Press
70x11,11,65x12 [Had to go lighter due to work related over use of shoulders]
SL's
35x11,30x13,13
30 min treadmill
3.8 mph 4* grade

Posted by: Tank316

8/25-26/09
Am cardio 35 min as well as 60 pm cardio

Posted by: slackadjuster

Kre-Generator and Kre-Alkalyn Pro.....together???? That's some energy..

Posted by: Tank316

Quote:

Originally Posted by slackadjuster

Kre-Generator and Kre-Alkalyn Pro.....together???? That's some energy..

Kre-Alkalyn Pro being herb based, I take 1 cap mid day @ work to get me through, then another 45 min prior..I'm having some of the best workouts EVER!

Posted by: Tank316

8/31/09
Bis/Tris
10 min bike warm up
Tri's
CG Bench
295x9,295x9,300x8
RG Push downs
130x9,120x12,110x13
V Bar push downs
100x14,90x15
Bi's
Alt DB Curls
45x7,50x7,55x6
Hammer Curls
60x10,65x11,70x10
Single Cable
60x12,50x14,45x16
E-Z Bar 60x30
35 min Elliptical

-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)

Posted by: Tank316

9/1/09
BACK
10 min warm up bike wg pulldowns 100x14
CG T- Bar Rows
190x10,200x10,220x8,230x8
CG Pull downs
180x12,170x14,160x16
WG Pull Downs
170x12,150x16,16
Straight Arm Pull downs 1 set
100x28
40 min Ellpitical
2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)

Posted by: Tank316

9/3/09
Chest/Delts
Rep Range Wk
10 min bike warm up
chest press
130x15....some r/c movements
Incline d-b press
80x12,95x10,100x10,110x9
Flat fly's
80x10,75x12,65x16
Assisted Dips
2 setsx20 reps/set
DB OH Press
60x12,12,70x10
sl's
40x8,35x11,30x14
Reverse Pec dec 3 sets12 reps/set
Abs/40 min post cardio

-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)

Posted by: Tank316

9/05/09
Legs
10 min bike, machine leg press 130x17
3 sets of box squats @ parallel
350x8,375x8,405x8
2 sets regular squats ass to floor
405x8, 450x8
2 sets leg extension
175x12, 185x12
leg curls seated
175x12,185x11,195x11,205x10
SLDL
255x12,275x10. 4 X Reps at the bottom.
Hypers ext toes pointed 2 sets
45lb platex10
2 sets uni lateral seated curls
60x20,50x25
Pm cardio this evening 60 min of walk/jog intervals
AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)

Posted by: gopro

Quote:

Originally Posted by Tank316

9/05/09
Legs
10 min bike, machine leg press 130x17
3 sets of box squats @ parallel
350x8,375x8,405x8
2 sets regular squats ass to floor
405x8, 450x8
2 sets leg extension
175x12, 185x12
leg curls seated
175x12,185x11,195x11,205x10
SLDL
255x12,275x10. 4 X Reps at the bottom.
Hypers ext toes pointed 2 sets
45lb platex10
2 sets uni lateral seated curls
60x20,50x25
Pm cardio this evening 60 min of walk/jog intervals
AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)

Glad to see you are still kicking butt and taking names!!!!!

Posted by: Tank316

Quote:

Originally Posted by gopro

Glad to see you are still kicking butt and taking names!!!!!

You know it Eric.
Say,Kre-Celazine, Today I squatted with ZERO knee pain.

Posted by: Tank316

9/23/09
no am cardio, ass is dragging
Back/bis
Bi's
alt db curls standing
40x10,45x8,50x8,55x6
Hammer
60x9,65x8,70x7
preacher db curls
30x14, 1 min rest 25x15
Back
Rack Deads 2 inch below knee cap
405x8,455x8,475x7,6
* Next wk i do full dead's, its been 4 months*
seated cable rows
230x8,240x8,250x7
wg pull downs
180x8,170x10,160x13
stiff arm pull downs
100x14,90x16
Stretch, hung from the chin bar
30 seconds with a narrow grip, 30 sec with a super wide grip and 30 more sec with narrow grip.
40 min cardio, bike 20, ellip 20
2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)

Posted by: Tank316

9/30/09
Wed
Am 25 min jump rope/jumping jacks/shadow box/burpies/
Average miles covered at work in a 8 hour day 8.5 miles.
Tri's Bi's
Push downs
140x6,150x6,160x6
Oh E Z Bar Ext
115x10,10,100x12
RG Pushdowns
60x20.
Bi's
Alt D B
45x7,50x7,7
Hammer
55x12,12, 50x13
Preacher D-B
30x15,25x17
25 min cardio Post.
45 min later Kre-Generator for my post work out drink
2 scoops 1 tblsp LBA's Vanilla

2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)

Posted by: Tank316

10/3-10/12-09 On Vacation
10/13/09
Chest/Delts Power Wk
Flat DB Press
120x7,7,7
Incline Press
275x7,285x6,6
Flat Flyes
85x7,7
OH Bar Press in power rack
160x8,170x7,180x6
cheat laterals
50x6,55x6,6
upright rows
135x7,145x6,6
Chest press
120x40
db oh press
30x40
35 min post cardio treadmill
3.6 mph 4-5-6 grade

45 min later Kre-Generator for my post work out drink
2 scoops 1 tblsp LBA's Vanilla

2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)

Posted by: godstrength

KEEP doing it bro!

________________
AAEFX REP
PRRS/FDFS ELITE

Posted by: Tank316

Quote:

Originally Posted by godstrength

KEEP doing it bro!

________________
AAEFX REP
PRRS/FDFS ELITE

You know it bro, things are changing!!

Posted by: Tank316

Oct 20th
Well, this day started off shitty and ended in a lot of pain.

Chest and delts.
all warm up in.
R/C movements/7-8 min stationary bike/chest press machine 120x15
Flat DB Press
80x12 another warm up
120x8,120x8,120x3...SNAP
In my left shoulder I felt this incredible painful snap.
No fore warning of any R/C issues at all. So fast forward to the 23rd and 24th. My range of motion has changed greatly, along with my depression of another possible surgery. I'm thinking impingement right now. I was off work for 3 days, as I type this Mon morn, I'm heading into work.
MRI is on Tues, and I see my surgeon from the last surgery on the 29th. Its going to be along wk.
Today after work, I'll go do some intense long cardio to keep my brain focused and a little self punishment[ I didn't eat so great Sunday] LOL.

Posted by: Tank316

Quote:

Originally Posted by Tank316

Oct 20th
Well, this day started off shitty and ended in a lot of pain.

Chest and delts.
all warm up in.
R/C movements/7-8 min stationary bike/chest press machine 120x15
Flat DB Press
80x12 another warm up
120x8,120x8,120x3...SNAP
In my left shoulder I felt this incredible painful snap.
No fore warning of any R/C issues at all. So fast forward to the 23rd and 24th. My range of motion has changed greatly, along with my depression of another possible surgery. I'm thinking impingement right now. I was off work for 3 days, as I type this Mon morn, I'm heading into work.
MRI is on Tues, and I see my surgeon from the last surgery on the 29th. Its going to be along wk.
Today after work, I'll go do some intense long cardio to keep my brain focused and a little self punishment[ I didn't eat so great Sunday] LOL.

August 17th,2004
I was shocked that in was that long ago!
Anyways, rehab on the left one is going smooth.
I have been powerwalking in the am on an empty stomach.

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