Reply With QuoteToday was a pretty good day.
Palms facing pulldowns on a Cybex machine-3 sets of 8-12 reps
Seated rows with a v-bar-3 sets of 6-12 reps
One arm dumbbell rows-3 sets per side 8-12 reps
Hoist midback rows-3 sets of 12-15 reps
Low back extensions-3 sets of 15-20 reps (no deads or rack deads today, back was sore from leg day on Wed)
Preacher curls-3 sets of 8-15 reps
Alternate dumbbell curls-3 sets of 8-12 reps
Preacher bench hammer curls-3 sets of 8-10 reps
Little more volume on back today then normal, but what the fuck. Total time was about 50 minutes.
Cardio tomorrow.
Anabolic and crazy! Anabolic5150's Log
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03-11-2011, 07:38 PM #1Student of the Game BOARD REP
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Anabolic and crazy! Anabolic5150's Log
I'll try to keep this updated with training and cardio along the way, but to be honest I am really terrible at this shit. But let's give it a try.
Little background, been lifting for a while, used a lot of training methods but am currently doing push/legs/pull. Training days are Mon-Wed-Fri with cardio on Tues-Thurs and the occassional Saturday. Diet is high protein, med carbs and fats. I try to cut most carbs off at 3-4pm with the exception of carbs in a post workout shake. Supps include protein, BCAA's, glutamine, creatine, fish oil, multivitamin/mineral and some liver support and immune support supps.
So, here we go kids! Enjoy the ride!!
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03-11-2011, 07:45 PM #2Student of the Game BOARD REP
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Back and biceps 3/11/2011
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03-14-2011, 05:12 AM #3Student of the Game BOARD REP
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Saturday, 3/12/11
Cardio day only. Been doing MAX-OT cardio and adding some low intensity stuff following.
MAX-OT, 16 minutes on the bike going balls to the walls, followed by a 20 minute stroll on the treadmill. Added some ab work and done for the day.
Sunday, a little cheat day and rest. Push day later today after work.
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03-14-2011, 08:41 PM #4Student of the Game BOARD REP
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Push Day 3/14/2011
Peck Deck 3x12-15 nice and slow
Incline Smith bench press 3x10-15
Incline dumbbell bench press 3x8-12
Side laterals 3x10-12
Reverse peck deck 3x8-15
Machine shoulder press 3x10-15
Overhead EZ bar extensions 3x8-12
Pushdowns 2x12
Machine dips 3x15
That was all for today.
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03-17-2011, 07:20 AM #5Student of the Game BOARD REP
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Legs 3/16/2011
Leg extensions 3x12-15 (heavy set was 265x12)
Squats 3x8-12 (heavy set was 325x8)
Leg press 3x8-12 (heavy set was 6ppsx8)
Lying leg curls 3x15-20 (heavy set was 135x15) (weak hammies)
Seated curls 3x10-15
Calf press 3x12-15
Seated calf 3x12
Standing calf 3x15
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