P-Side Training Prodigy [Forum Archive]

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P-Side Training Prodigy

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Posted by: Scarface30

hey P, hope all is well and I hope you had a great Christmas and New Year!...now get back in the gym and push some weight, man!

Posted by: yellowmoomba

Where's the workout ????

Posted by: PreMier

starts next tuesday

Posted by: oaktownboy

good to hear bro..

Posted by: PreMier

hey justin how ya doin man?

gym today went back to an old push/pull

warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50).

side planks 60sec x 1 set 30sec x 1 set
Cable crunches 170x30 170x25

DB bench
35x12
60x10
60x10

OH BB press (strict unless stated)
85x12
85x9
85x7

bench dips (plate on lap)
45x12
45x12
45x12

reverse grip pulldowns
135x12
135x11
120x10

cardio
rows 200m x 3 sets RI=120

good workout its good to be back in the gym.. i know cardio isnt much, but it was making me sick, i was literally this close to puking. im really burned out, my endurance is shit. leg day tomorrow

oh and im a squishy 185

Posted by: yellowmoomba

Welcome back "squishy"......

Posted by: soxmuscle

Quote:

Originally Posted by PreMier

i know cardio isnt much, but it was making me sick, i was literally this close to puking.

How close?

Solid first day back in the gym, that squish will be gone in no time.

Posted by: Scarface30

like me, you're just getting back at it after some time off...doesn't look like it hurt you though man, it'll be all good in a few weeks time

Posted by: katt

The workout looks great! I am totally feeling the sick mode! I have been feeling that lately..... along with the "squishyness"....lol

Posted by: PreMier

dont 'gladihate' on me ya bum haha

Quote:

Originally Posted by soxmuscle

How close?

Solid first day back in the gym, that squish will be gone in no time.

well, i typed in this little bar thingie to show how close but it actually messed the post up. i had prince look at the post and he erased the bar to fix it. i was way close.. all woozy and shit.. not good.

thanks scar, i burned out way fast, so as long as i stick with it i should be ok.

hey katt. when women get squishy, they get it in the right places usually

mine is a tire around my waist

Posted by: katt

ok... so when I get squishy... it's in my legs and that is definitely not the right place.. lol

You feeling up to posting a workout yet????

Posted by: PreMier

i started back yesterday and posted it

post #205

im going to the gym to do legs in about 10-15 mins for #2

oh and im already so damn sore

Posted by: PreMier

mind wasnt really there today.. having issues with my goddamned car. i swear.. never ending bullshit.

warmup exercises

squats-
135x10
135x10
135x10

im so sore, my abs and everything hurt like hell.

Posted by: KelJu

Quote:

Originally Posted by Gazhole

Nice! Congrats on #2!

Just take it at your own pace man, theres no point forcing yourself back into the gym if youre not there mentally. That sort of thing will get you injured and then youll have no choice but to stay at home gripping your CoC all day.

Hey, did you ever get the CoCs I sent you?

Posted by: KelJu

Quote:

Originally Posted by PreMier

mind wasnt really there today.. having issues with my goddamned car. i swear.. never ending bullshit.

warmup exercises

squats-
135x10
135x10
135x10

im so sore, my abs and everything hurt like hell.

I feel your pain. The last month or so has been a train wreck for me, too. Hang in there.

Posted by: DeadBolt

heya fat guys whats happenin heh

how the fuck ya been bro?

welcome to the club man lifes been hell but take it one step at a time!

Posted by: Scarface30

no worries man, hang in there and keep at it...everything will turn around for ya soon

Posted by: Burner02

Quote:

Originally Posted by PreMier

that's lookin' where I'm gonna be when I start next week....

Is the car any better? Just got mine back outta the shop....someone REALLY needs to hit me in a snow storm and put it out of my misery!

Posted by: PreMier

the car will never be better.. i love to drive the audi, its the funnest car i have ever owned. BUT you really have to pay to play with this car. its a serious moneypit.

Posted by: Burner02

tell me about it...i LOVE my car when I get into it...drive it...but...when it goes intothe shop...owie. Oh...in the past 2 years, I've got nearly 10k into it...and they just found 2k more worth of damage...
@^@!^%!$%!@$@$#!#$!#!#!!

Posted by: PreMier

what the hell are they fixing now? did you take it to avalon or a different shop?

Posted by: PreMier

warmup
planks 60s x2

close grip pulldowns-
150x13
150x11
150x8

DB rows-
70x6
70x6
70x6

db hammer-
40x6
50x5
60x4

bb curl-
70x10
bb concentration(seated on bench/elbows between knees)
50x8
50x5

shrugs-
225x10
225x10

behind back shrug-
225x10
225x7

Posted by: PreMier

i dont really have a training plan right now, kinda doing whatever i feel like

Posted by: P-funk

you workout?

Posted by: PreMier

i started back yea.. i will do this fir 2-3 weeks and then continue with the push/pull i was on before. diet is good too now

hey do you think if i am doing cardio on lifting days on bike/rower, it will inhibit my leg growth?

Posted by: P-funk

Quote:

Originally Posted by PreMier

i started back yea.. i will do this fir 2-3 weeks and then continue with the push/pull i was on before. diet is good too now

hey do you think if i am doing cardio on lifting days on bike/rower, it will inhibit my leg growth?

if you are eating, I don't see how.

I typically do some cardio after my leg workouts too.....either versa climber or stairmill.

Posted by: Scarface30

Quote:

Originally Posted by PreMier

warmup
planks 60s x2

close grip pulldowns-
150x13
150x11
150x8

DB rows-
70x6
70x6
70x6

db hammer-
40x6
50x5
60x4

bb curl-
70x10
bb concentration(seated on bench/elbows between knees)
50x8
50x5

shrugs-
225x10
225x10

behind back shrug-
225x10
225x7

nice job man. that's some mighty shruggin!

Posted by: soxmuscle

I dream of having an Audi one day..

Posted by: PreMier

i did my push day today.. it was ok, but last night i think i broke some ribs sledding. i have a doctors appointment tomorrow to make sure. there is bruising and a lot of pain, so i doubt there will be a leg day this week

Posted by: Gazhole

Quote:

Originally Posted by KelJu

Hey, did you ever get the CoCs I sent you?

That could sound so wrong...

I havent yet, but i havent checked my mailbox here in Cardiff since i got back the other day.

Ill check tomorrow morning and let you know

Posted by: Gazhole

Quote:

Originally Posted by PreMier

i did my push day today.. it was ok, but last night i think i broke some ribs sledding. i have a doctors appointment tomorrow to make sure. there is bruising and a lot of pain, so i doubt there will be a leg day this week

Yikes :-S

Keep us posted, dude - that doesnt sound good.

Hoping its nothing serious, if all goes well it could be JUST bruising i guess.

Posted by: Scarface30

Quote:

Originally Posted by PreMier

shitty man, hopefully it's nothing serious.

Posted by: PreMier

i will train still, just nothing big.. here is todays workout

warmup

CG bench-
135x10
185x6
185x6
185x5

Seated DB mili-
50x8
50x8
50x8
(these hurt)

DB flyes-
20x15
20x14
20x13

Rope pressdowns-
80x7
60x8

RG pulldowns
135x10
135x10
135x9
(these hurt too)

i was pretty uncomfortable after the workout.. hopefully it is bruising and not a crack or a break. im worried because it hurts like hell

Posted by: oaktownboy

Quote:

Originally Posted by PreMier

broke ribs sledding?

I know I shouldn't be laughing because it probably hurts like hell..but the whole sledding thing and actually breaking ones' ribs doing it...hope you didn't actually break them..must be a bitch trying to breathe

Posted by: Burner02

....extreme sledding.
could be a '12 Olympic Game...

Posted by: Burner02

Quote:

Originally Posted by soxmuscle

I dream of having an Audi one day..

I'm heading out in about 5 minutes to see if I can get RID of mine...
My Audi is 'affectionally' referred to as: "The Money Pit"

Posted by: PreMier

3 fractures.

sledding at hight speeds on ice is dangerous kids. dont try this at home.

4-6 weeks for recovery. i can lift, but just listen to my body.

Posted by: Gazhole

Damn, that sucks man

No wonder you were uncomfortable after working out, you crazy mofo - you were lifting with three fractured ribs! Lol!

Is there anything you absolutely have to stray from?

Posted by: soxmuscle

Quote:

Originally Posted by Burner02

I'm heading out in about 5 minutes to see if I can get RID of mine...
My Audi is 'affectionally' referred to as: "The Money Pit"

I haven't heard any horror stories before, nor have I heard any great stories now that I think about it. I was mainly talking about from a looks standpoint, they're pretty darn cool cars.

Posted by: Burner02

oh...they are....its a beautiul car...I love it...except for the maintenance issues.
I am not able to get out of it...so I'm gonna be driving mine for a while. So, hopefully it will either be nice and not break down again for a LONG time...or...someone slides into me during a snow storm...

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

3 fractures.

sledding at hight speeds on ice is dangerous kids. dont try this at home.

4-6 weeks for recovery. i can lift, but just listen to my body.

Bummmer................

Posted by: Scarface30

shitty deal about the ribs dude. looks like you had a great workout despite that though

Posted by: the other half

ok, let me get this staight, you worked out with fractured ribs? shit if i get a hangnail, im whining that i dont want to go.
well good luck on a quick recovery.

Posted by: PreMier

yea, and im going again in a few mins.. but they are starting to hurt more and more for some reason

i dunno wtf

Posted by: KelJu

Quote:

Originally Posted by PreMier

3 fractures.

sledding at hight speeds on ice is dangerous kids. dont try this at home.

4-6 weeks for recovery. i can lift, but just listen to my body.

Tough break, but you'll be 100% in no time.

Posted by: PreMier

yea, thanks. did a pull workout today, was pretty light, but better than nothing. also did some legs(extensions) and seated calves. cant put much weight on my core

Posted by: the other half

when was your avatar taken. that a good pic.

Posted by: PreMier

i think in spring of 04. about 205-210lbs there. 28" quads lol

im hella weaksauce now

Posted by: the other half

are you looking to get back to that?

Posted by: Eggs

Hope those ribs heal up soon bud!

Posted by: katt

Your sledding on ice was about the same level as my "oh, I can board down that, no prob" ... yeah,, it was ice too.... lol.....

Hope those ribs heal up soon..

Posted by: PreMier

thanks guys/gal

i got about a half workout in today.. i hurt too much, looks like i will have to take time off afterall. see ya in 4-6 weeks

warmup

cg bench
135x10
135x10
135x10

seated db press
50x8
50x8
50x7

db flyes
20x15
20x10

Posted by: Scarface30

I can only imagine the pain...

shitty man, hopefully it might heal out sooner for ya though!

Posted by: oaktownboy

How's the recovery going?

Posted by: PreMier

hey j. recovery is coming along well. im still pretty sore, but its noticably better. infact sometimes i forget that they are broken, because the pain is near non exhistant. its been just over 2 weeks, and i think another week or 2 off and i will be golden. only time will tell though.. thanks for checkin in

Posted by: oaktownboy

ribs back to normal?

Posted by: PreMier

yea haha.. they are about 95%. within a week or 2 they will be 100% i bet. i am working out, and have been for the last 3 weeks or so. i will post my workouts starting again next week. just been lazy in updating this along with the other log i have in supplements.

how you doin j?

Posted by: PreMier

ok, workout today

Push

weight 190lbs

warmup

db bench
40x8
70x8
80x8
80x6

db mili
65x8
65x6
65x6

lying db ext
60x8
70x8
70x8

inc flyes
20x15
20x15

rg pulldowns
150x10
150x10

cardio-
200m x4 RI= 60

Posted by: the other half

shit, your first workout in how long, and your db militarys are still better than mine.
dam u!!!!!!

Posted by: PreMier

oh, i have been in the gym for the last 4 weeks. im testing adrenalean by designer supplements. i just thought i better start logging them lol

Posted by: Scarface30

I was gonna say, someone off for that long shouldn't be putting up numbers like that...

nice workout dude, great military pressing

Posted by: PreMier

Quote:

Originally Posted by P-funk

if you are eating, I don't see how.

I typically do some cardio after my leg workouts too.....either versa climber or stairmill.

whats your workout look like on these machines?

Posted by: PreMier

thanks scar

todays workout legs

warmup

squats
135x10
225x8
275x6

sldl
135x10
135x10
135x10

calves

lots of stretching

damn im sore.. also stretched for a while after i finished. p-funk didnt get back to me on ideas regarding stair climbing cardio.. dick.

i think i squatted a little too deep a little too fast.. hurt my knees a little bit. i need to start taking my glucosamine chondroiten msm

Posted by: DeadBolt

lookin strong bro hope the ribs are holdin up! what are your stats these days?

tomorrow is leg day for me so not lookin forward to it LOL...

Posted by: PreMier

i found a testing facility here that does bodpod. its pretty high tech as far as measuring bf% is concerned.. and i think i will make an appt. its like 25 bucks or so.

im 5'9" 191lbs(today).. and probably around 13%bf. i plan on getting a lot stronger and bigger training consistantly. i never had a problem getting to 220lbs before, i just need to be consistant

Posted by: DeadBolt

those are solid stats man! i wish i were back at them stats lol...i'm 5'5" 175lbs I'm gonna put myself somewhere around 14-16%BF. I dont have anyone to measure me anymore though. I am actually gonna try and hit 160 then slowely wqork my way back up again.

Posted by: PreMier

you can do it, the hardest part is getting back at it, and getting past your pride. because you have done x amount, now your doing y amount. but after over coming that it should only be a few months

Posted by: Scarface30

great squattage numbers Pre

Posted by: the other half

glucosamine, that is my savior. i have been taking it for about 4 years now. my joint feel like they are 80 yrs old if i dont take it.

good leg workout. do you ever do front squats?

Posted by: PreMier

thanks scar

i did

page 3, post #68
http://www.ironmagazineforums.com/on...ml#post1694297

Posted by: the other half

so, you only like to do them every 5 months?
still pretty good numbers.

Posted by: PreMier

well, it depends on my training.. and what routine i feel like doing. also i go off of suggestions that P gives me. sorry for the late reply, i didnt see that post

todays pull. i didnt have time to workout this weekend

cg pulldowns
150x10
160x10
170x9

db rows
70x8
70x7
70x7

prone inc face pulls
15x15
15x15

bb curls
80x10
100x7
100x5+1 (body english)

shrugs
135x10
225x8
275x5
275x5

trying to find the right weights for this pull routine.. so thats why they are kinda all over. weight was 189lbs today

Posted by: the other half

good workout. body english. the difference between burned out and getting one more. nothing wrong with that.

at least your arent using it from the very first one.

Posted by: PreMier

yea, i used it to get it up, then do a negative on the last rep.. hold it as long as i can. im sore

thanks for being my one fan

Posted by: PreMier

push

warmup

db bench
40x10
80x8
80x7
80x5

db mili
65x7
65x6
65x6

lying db ext
70x8
70x8
70x8

inc flyes
20x15
20x15

rg pulldowns
150x10
150x10

good workout, im blasted. i might have to start doing cardio again... i weighed 193 today. dont want to put too much on too fast.

Posted by: PreMier

legs

weight today is still 193.

warmup

squats
135x10
225x8
295x4

sldl
135x10
205x10
205x10

calves

this is the heaviest that i have squatted in a while.. it felt good and i can aleady tell i will be super sore.

i think i will just increase the reps from there, and work on 295x8 and then move up to 315 for working sets. probably take a good 4 weeks to get there

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

legs

weight today is still 193.

warmup

squats
135x10
225x8
295x4

sldl
135x10
205x10
205x10

calves

this is the heaviest that i have squatted in a while.. it felt good and i can aleady tell i will be super sore.

i think i will just increase the reps from there, and work on 295x8 and then move up to 315 for working sets. probably take a good 4 weeks to get there

Nice work. Looks like you are back into the swing of things

Posted by: StanUk

Nice looking squats Premier

Posted by: Triple Threat

That's a good increase on squats since the previous workout.

Posted by: the other half

nice leg day, just stay away from the stairs. and yes people do think that you are walking weird.

Posted by: Scarface30

coming along very nice in here man, putting up some solid numbers

Posted by: PreMier

thanks ym, taking a little while, and im only lifting 2 days a week right now, but i feel good.

thanks for droppin by stan

hey capt'n

295 is heavy right now.. im definately feelingit in my back

my old office had elevators, this one doesnt and we are on the 2nd floor

taking a crap this morning was the worst, almost had to crawl off the toilet haha

thanks scar

todays workout pull

warmup

cg pulldowns
150x10
170x10
170x10

db rows
70x8
70x8
70x8

prone incline face pulls
15x15
15x15

bb curls
80x10
100x8
100x6

shrugs
225x10
225x10
225x10

weight is arouns 191. good workout today, feel pretty drained. went back down in weight on shrugs from the previous w/o

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

hey capt'n

295 is heavy right now.. im definately feelingit in my back

Do you feel it in the lower back from the squats? I do when the weights get heavy. Surprisingly, heavy DLs aren't a problem.

Posted by: PreMier

yea, lower back. i always wonder if my form slips slightly, and thats what causes that :think:

i havent dl'd in a long time, but it seems to hit my upper erectors/lats/traps the most

Posted by: Scarface30

nice workout Pre. solid DB rows dude

Posted by: katt

No elevator huh? Then you have to suffer like I do after legs.. our building is three stories (not much) but to go up and down those when you legs are sore is brutal..

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

yea, lower back. i always wonder if my form slips slightly, and thats what causes that :think:

I tend to lean forward when the weights get heavy. And if I get stuck, it feels like I'm doing more of a good morning than a squat to get the weight back up. That's probably what's causing my lower back discomfort on occasion.

Posted by: PreMier

yea, exact same thing here.

thanks scar

kat, you work on the 3rd floor?

Posted by: PreMier

oh, i got my bodyfat tested today in the bodpod. shitty.. it said i was 25%!!! i dont think its right, and the lady said i looked closer to 20-22.. but still

Posted by: Burner02

Quote:

Originally Posted by PreMier

yea, i used it to get it up, then do a negative on the last rep.. hold it as long as i can. im sore

thanks for being my one fan

I'm your huckleberrry...

Hey Jake!

Posted by: Burner02

Quote:

Originally Posted by PreMier

oh, i got my bodyfat tested today in the bodpod. shitty.. it said i was 25%!!! i dont think its right, and the lady said i looked closer to 20-22.. but still

welcome to my world...

Posted by: katt

Quote:

Originally Posted by PreMier

kat, you work on the 3rd floor?

Yeah,, well,, I technically work on the 2nd floor,, but our bookkeeping dept is in the basement,, which is where I have to run to all the time... so.....

lol

Posted by: PreMier

wassup mike, im glad to see ya back. glad ya had a good time in cali

Posted by: PreMier

warmup

push

db bench
40x10
80x8
80x8
80x8

db mili
65x7
65x5
65x5

lying db tri ext
80x8
80x8
80x8

inc flyes
25x12
25x12

rg pulldowns
150x10
150x10

rows 200m x 5
ri = 60

well today was a good workout. went heavier on db bench, but that made my db military suffer some. when i was doing the db bench, i was doing my first set and this trainer starts training this girl RIGHT next to me! like not even a foot away, and she was doing db lunges. so after my first set, i dump the weights forward(80lbs) and then go to get a drink. on my way back, i see the trainer kick my dumbell out of the way(like blatantly). so i walk over and say 'hey arent you a trainer here?' and he is like 'yea', so i say 'dont you think its unsafe to have someone lifting weights OVER my head? where a weight could hit me, or one of my DB's could hit her?'. then he walks over ad taps the sighn on the glass and is like 'dont drop the weights'. i was like 'fair enough' then the chick asks if she should move.. and he said yes, but i could tell he was pissed. so as im getting ready to do my next set, he comes over, and he is like 'let me know if you need a spot bro'. i was like 'thanks.. but i wouldnt want you to hurt yourself'. what a fuck.

Posted by: oaktownboy

lol u said that? what did his face look like after you responded to the spot remark?

Posted by: Triple Threat

That trainer is a jackass. You should have dropped the DBs on his foot.

That would be the last time he'd have a client work out so close to someone else.

Posted by: PreMier

hey, whats up j? he really didnt say anything.. im sure he could, he isnt a small guy, but if he kept being an ass, i would have talked to the gym manager. i think he knows that so he picked the battle wisely.

hey tt. exactly.. i dont know why people are so rude, and have no common sense

Posted by: the other half

dumbbell tossing is a nightly event in our gym. then one day you need a 90 db. and there is only one, because some dumb ass broke it.
i just make katt take my heavy db. when i m finished.

good lookin workout, do you always do chest and shoulders together?

Posted by: PreMier

yea, chest/shoulder/triceps - back/rhomboid/bicep - legs

Posted by: yellowmoomba

Quote:

Originally Posted by Triple Threat

That trainer is a jackass. You should have dropped the DBs on his foot.

That would be the last time he'd have a client work out so close to someone else.

I was thinking the same thing

Posted by: PreMier

legs

warmup

squats
135x10
225x8
295x4
294x3

SLDL
135x10
205x10
205x10

calves

weight was 193.. kinda binged last night on spaghetti

Posted by: the other half

spaghetti, mmmmmmmmmmm

shit i have to do legs in the am. i think im gonna go back to back squats. i just wasnt feelin it on the fronts.

so dont laugh at my numbers tomorrow.

good workout. i dont think i will hit 295. i will be happy with 255.

Posted by: Triple Threat

Are you still taking that pre-workout supplement? Any more feedback on it? I've been off the stuff now for a few weeks and I can feel the difference in my workouts.

Posted by: PreMier

i dont take it any more, you have to cycle it.

but it was adrenalean. i recommend it

Posted by: the other half

what beni's did you get from it?

Posted by: PreMier

increased my mood, i felt like a million bucks all the time.. increased body temp, increased my focus/clarity. its supposed to decrease your apetite as well, but that didnt happen for myself

Posted by: PreMier

pull day

warmup

cg pulldown
150x10
180x10
180x8

DB rows
80x8
80x8
80x8

prone inc face pulls
15x15
15x15

bb curls
80x10
100x7
100x6
60x10

shrugs
225x10
225x10
225x10

behind back bb wrist curls
95x25
95x18
95x15

rowing
200m x 5 RI=60

good workout today, weight is still around 192. been eating a bit cleaner, and i seem to be leaning up a little bit. which isnt hard since im such a fat bastard

summer is coming, so i should get my ass in gear

Posted by: the other half

no you are fat bastard jr. im fat bastard, cause im older. how low are you hoping to go on your weight?

Posted by: oaktownboy

u still working at the jewelry place?

Posted by: PreMier

i dont know if i want to lose much weight.. im just going to keep lifting and increase cardio. i would really like to sit at 205-210lbs, and drop some bf.

hey j, i work at a place called no more mortgage. we help people pay off their debt. im a finance analyst there. how have you been doing man? feeling better?

Posted by: PreMier

push

warmup

db bench
40x10
80x8
80x8
80x8

db mili
65x8
65x6
65x7

lying db ext
80x8
80x8
80x8

incline flyes
25x12
25x12

rg pulldowns
150x10
150x10

rows
200m x 4 RI=60 sec

good workout today, next time i will go up in weight on some things, like db bench/lying ext.

also i saw this milfy.. she was amazing!!! so i walked up to her and asked her if she competed, and she said yes. i said figure, and she said yes.. then i told her that her back and shoulders looked amazing, and apparently she is 2 weeks out from the emerald cup! if i wasnt such a chicken shit i might have asked her name/and her out.. but i know when i go to the gym, that i dont like to be bugged.. so i was trying to keep it short.

Posted by: yellowmoomba

Chicken!!

Bawk-Bawk

Posted by: PreMier

i know... but she was soooo hot...

Posted by: oaktownboy

u should have asked her where and when the contest is being held..then u could go cheer her on

Posted by: PreMier

the emerald cup is in 2 weeks up in washington. britchick used to go to it.

Posted by: katt

Hey you should pm me her name.. we always go to the emerald cup every year.. at least we'd have someone to route for

I just edited because I just read that you didn't get her name.. darn..

The figure class in that show is super huge,, they usually have to squish them all together to get them to even fit!!

Posted by: the other half

talk about a lot of milfs. the emarld cup has so many hot women, competing and watching. i learned it ok to look, but anything over 5 seconds is a stare and katt will kick my ass.

plus its not a good place to boost your ego. i feel pretty good at the gym and around here. but when you go to a show and 80% of the men are competing or trainers for them. i feel like a little pencil neck geek.
need more "gear"!!!!!

Posted by: Scarface30

where's all the workouts dude?

now that I am back, you've up and left!

Posted by: PreMier

ok, i will post them.. just have been so busy

60+ hrs a week for work and i commute about 45 mins each way.. so literally i have no time!

Posted by: PreMier

sorry kat, i didnt get her name.

legs

i had a headache for this workout, so it kinda sucked

warmup

squats
135x10
225x8
295x4
295x1

SLDL
205x10
205x10
205x6

calves

Posted by: PreMier

pull warmup

cg pulldowns
150x10
180x10
180x8

db rows
80x8
80x8
80x8

prone inc facepulls
15x15
15x15

bb curls
80x10
100x8
100x6
60x8

forearm curls

rowing

Posted by: Scarface30

looking good man. nice squattage

Posted by: Triple Threat

Posted by: the other half

another ship lost at sea.

Posted by: PreMier

im starting back this week! i did some running and got major shin splints.. had to rest.

Posted by: oaktownboy

???

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

im starting back this week! i did some running and got major shin splints.. had to rest.

Another break in the action?

Posted by: PreMier

no im just damn lazy

i mean on posting, i am working out.

here was my last workout

Legs
warmups

squats
135x10
225x8
225x8
225x8

SLDL
135x10
205x6

calves

thats it lol.. been lifting consistant though

Posted by: the other half

hope all is going good with your job and the gym, but hey its almost summer time, go out and enjoy the weather when you can.

Posted by: PreMier

Thanks

i work 60-70hrs every week, and i commute about 40 mins each way daily. so it leaves little time to do anything else, thats why its hard for me to get on here and post my workouts

Posted by: oaktownboy

I hope you're making good money.

Posted by: Triple Threat

Found it!

Posted by: PreMier

yea, i will update todays workout tonight. i havent done legs for a few weeks because my knees started to hurt. so i have been taking glucosamine and wanted it to kick in

Posted by: PreMier

ok here is yesterdays workout

pull/calves

cg pulldowns
150x10
150x10
150x10

iso low row (per arm)
90x10
135x6
180x6
90x10

db row
80x8
80x8

bb curl ez bar
95x10
95x10
95x8

db hammer curl
60x6
60x6
60x5

bb shrugs
225x10
225x10

inc db shrugs (these were new and i didnt like them much)
70x8
70x8

donkey calves
90x20
120x15
120x15
120 dropset

seated calves
90x15
90x15
90x15

this was a good workout, i weighed in at 199lbs. been hovering around 200 for about the last 6-8 weeks

Posted by: PreMier

todays workout

push

bb bench
135x10
205x6
245x6
245x5
245x4

db military
75x8
75x7
75x4

lying db tri extensions
90x8
90x8
90x8

front/lateral raises SS (superset)
25x10/10
25x10/10

seated dips
255x12
330x10
330x10

wow, im super pumped.. cant hardly move. my workouts have been pretty good lately, and i can definitely chalk that up to consistency. started to take NO xplode the other day. i got a bunch of sample packs, and i actually like the stuff so i bought some. it makes my workouts a lot better, i bet its from the caffeine.

oh and i added a new pic to my gallery (see avi)

Posted by: PreMier

legs

this was the first leg day in about 4-5 weeks so i took it pretty easy. felt really sick after this workout though

squats
135x10
225x10
225x10
225x10

sldl
135x10
135x10
135x10

and some stretching.

Posted by: oaktownboy

jesus..how much u weigh in that pic?

Posted by: PreMier

5'9" 204lbs in the pic. i've leaned down some and i weigh about 201-202 right now. i would like to get to a lean 210 or so. its hard though

Posted by: yellowmoomba

Still liftin ?

Posted by: PreMier

yea,just dont post here too often :/

also re-vamped my whole routine a week ago. im doing high volume, like 3-4 sets and 10-20 reps on all my exercises. i am so damn soreeee!!

Posted by: PreMier

so i have been to the bod-pod 2 x's now. here is the results so far

mar 24th 2008
total weight 189lbs

fat weight 47.9 lbs
lean weight 141.4

percent fat 25.3%
percent lean 74.7%

-----------------------------------------------------------

sept 22nd 2008 (nearly 6 months on the dot)
total weight 195.6

fat weight 47.7 lbs
lean weight 147.9 lbs

percent fat 24.4%
percent lean 75.6%

one thing to note:
the bod pod measures visceral fat along with sub q fat. so its percentages are higher because of the fat around the organs and in the muscle tissue itself.

Conclusion:

over the last 6 months i have gained roughly 6.5 lbs of lean muscle mass and lost a cinch of fat. pretty cool. thats 13lbs of muscle a year, so within 3 years i could be around 190lbs lean mass, and i would be pretty big at 5'9"

so i need to keep workin hard and it should all come in time.

Posted by: P-funk

nice!

Posted by: katt

Wow P! That's awesome! I wish we had one of those bod pods around us.

Posted by: Scarface30

excellent work P

your hard work is paying off huge for you man.

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