Thread: Simply_Michael STFU and Workout log

anyone reading still at least say HI lol feeling lone soilder ..juggs ..built??

Quiet down bruh. I'm trying to sleep!

Get out of your mom's bed and join the real world. I was taught go into the room and pick the biggest guy and topple him .cause even if u can't beat him he will respect u for F ing with him ...



question : on no cardio days how long should i do cardio with the current schedule. I was thinking maybe jogging 45 minutes? or what would the Gawd's suggest i do ?

Originally Posted by juggernaut

Quiet down bruh. I'm trying to sleep!

Cardio day
treadmill 0 incline 25 minutes two miles
heart rate 150 to 160

Originally Posted by Simply_Michael

Get out of your mom's bed and join the real world. I was taught go into the room and pick the biggest guy and topple him .cause even if u can't beat him he will respect u for F ing with him ...



question : on no cardio days how long should i do cardio with the current schedule. I was thinking maybe jogging 45 minutes? or what would the Gawd's suggest i do ?

I'm not the biggest guy in my family. I only stand 6'2".
As for cardio only days, best thing to do is that, or if your knees or shin splints react harshly, walk on a good incline, at least 30 minutes or more.

Yep been reading.. you could write a book about your move.......

Oh yeah that's right you did. But at least you warned me LOL.
Glad to hear you are working again and now a certified auto mechanic too!

LOLZ!!

Squats
95 pounds x12
115p x10
135p x5
135p x6
95p x9 (go up )

Lifefitness leg extention (has weight for each leg)
Both L and Right legs:
25p x17
35p x 12
45p x 9
55p x6
45p x 9
25p x18 (go up)

Precor prone leg curl
45p x22
55p x 8
60p x 2
60p x4
40p x15 (go up)

Hoist seated leg curl
79p x20
97p x12
115p x 7
133p x3
133p x 4
79p x 20

Short workout today or least felt like it ..am i hitting legs hard enuf ?

workout 1: chest and shoulders

incline barbell:
85 pounds x12 reps
105 pounds x7 reps
115 pounds x4 reps
115 pounds x2 reps
85 pounds x6 reps

flat DB press:
30p x12
40p x10
45p x4
45p x4
30p x10

cable flye
15p x12
20p x8
25p x3
25p x2
15p x11

seated dumbbell press
15p x12
20p x10
27.5p x4
27.5p x2
15p x11

standing lateral raises
5p x12
10p x6
5p x15
5p x10

lifefitness machine dips (do to can't do dips regular for now )
90p x12
110p x9
120p x5
120p x3
70p x 12

cable rope pushdown
20p x12
30p x9
40p x2
40p x1
20p x12

post work out cardio
type: treadmill
incline:12
speed: 3.0
duration: 30 minutes
heart rate : 133-135

backlog

pullups
Bodyweight x6, x4, x2, x2

bent Barbell rows
65 pounds x 12 reps
75p x10
85p x6
85p x5
70p x6 (go up)

reverse grip pulldown
85px12
100p x7
120p x2
120p x2
85p x7

seated close grip cable row
85p x12
100p x5
120p x2
85p x7

deadlifts
115p x12
135p x10
155p x4
155p x2 (go up)

standing dumbbell curls
25p x12
30p x6
35p x4
35p x2
25p x5
25p x5
15p x10 (go up)
__________

backlog

Squats
135 pounds x12
140p x10
160p x5
185p x2
165p x5 (stay )

Lifefitness leg extention (has weight for each leg)
Both L and Right legs:
25p x12
35p x 10
45p x 9
55p x9
65p x4
65p x2
50p x10

Precor prone leg curl
40p x12
55p x10
70p x8
85p x2

Hoist seated leg curl
115p x15
133p x6
152p x3
152p x3
133p x 4
115p x14

almost to today

todays work out

Incline
95p x10
115p x2
120p x2
120p x1
95p x5 (stay)

flat dumbbell press
40p x12
45p x10
50p x4
50p x3
40p x3

cable flys
15p x12
20p x10
25p x2
15x12

seated dumbbell press
25p x12
30p x8
35p x3
25p x6

standing lat raise
5p x12
10p x10
15p x6
15p x4
5p x12

dips (weights on each side )L and R
70p x12
80p x6
90p x 5
spent lol

cable pushdowns
35p x12
42.5p x8
50p x2
50p x2
35p x8

pullups
Bodyweight x6, x5, x2, x2

bent Barbell rows
70 pounds x 12 reps
80p x8
90p x4
90p x3

reverse grip pulldown
90px12
100p x10
120p x3
120p x2
90p x5

seated close grip cable row
90p x12
100p x9
120p x5
140p x3
90p x11

deadlifts
135p x12
145p x8
165p x3
165p x1

standing dumbbell curls
20p x12
25p x10
30p x5
35p x5
40p x2

post cardio . 1 mile first 10 minutes 12 incline then 3.5 speed and then zero incline speed 6.

really tough workout made some good goals but also could feel shoulder gettin weak so will go up slower with caution . but all in all great


those who have reached under 10 percent bodyfat or near it . what is hte secret and i kow canada did zero cardio but what are tips u can give me . i really wanna mmake this goal of 10 percent and see my bad azzness

reaching <10% body fat is 75% diet.
Not that I will EVER see that LOL

guess i better be doing some reading ....


to builts log i go ... and others


anyone got any links or books they recommend?

thing is i do eat super clean . just chicken tuna and cottage cheese fat free and greek yogurt with honey and steel oats after work out..but not sure if i eat enuf and a protein shake as well .

Originally Posted by jagbender

reaching <10% body fat is 75% diet.
Not that I will EVER see that LOL

10-22-2011 back log

Leg workout
Squats - ass to ground deep !
135 pounds x20, x10, x10, x10

Immediately followed

Front squats- ass to ground deep!
95 pounds x10, x10, x6, x5, x5, 8


Did variety because I just wasn't feeling it so I mixed it up
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10/24/2011 workout

#1: AM fasted cardio

45 minutes
10 min 3.0 speed and 12 incline on treadmill
10 min 5.0 speed with zero incline on treadmill

did this cycle 4x for the 45 minutes . heart rate 150 ish


#2: PM workout - Weights and post cardio

incline barbell:
95 pounds x10 reps
115 pounds x4 reps
125 pounds x3 reps
135 pounds x2 reps
95 pounds x6 reps

flat DB press:
45p x12
55p x10
60p x2
45p x7

cable flye
20p x12
20p x 7
20p x 3

seated dumbbell press
30p x12
35p x6
45p x1 (shoulder acting up)

standing lateral raises
10p x12
15p x4
10p x10

lifefitness machine dips (do to can't do dips regular for now )
65p x7
75p x3 (done shoulder wasnt feeling it )

cable rope pushdown
40p x12
50p x3
40p x7

post work out cardio
type: treadmill
duration: 20 mins ... 1.20 miles
10 min ..3.5 speed at 12 incline
10 min .. 5.0 speed at 0 incline

10-25-2011

treadmill
Duration: 45 minutes
10 min at 12 incline and 3.5 speed
then alternated between 5.0 speed and walking due to shin splints but did 3 miles ..

Not working out tonight due to fact that shoulder was put thru it yesterday and i would rather play safe than injuried . so gonna wait a day

hi everyone !!!
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