Thread: >*>The Quest<*<

Good luck! Looking forward to your progress!

Thx, will be throwing up videos along the way as well...

Flicked through the program and missed squats, was about to go apeshit but thankfully saw them, haha.

Good luck with your goals! Whens the first workout coming up in here?

In about an hour heading to the gym now.. let's go!

Friday Workout

10 min. light cardio-(treadmill @ incline)

DB Incline Bench-2 warm up sets @ 45lbs (concentrated/stretch reps)
4 sets-10X75's,8X80's,8X80's,6X90's

DB Lat. Raise-
4 sets-15X30's,12X35's,12X35's,8X45's

DB Bicep Curls-
4 sets-12X40's,10X50's,10X50's,8X55's

Tricep Pushdowns-(flatbar)
4 sets-12X110 (concentrated pause reps. about 3-4 sec. hold) 12X160,12X160,8X200

BB Upright Row-
3 sets-15X135, 10X155, 10X155

*Really focused on form and good stretch as well as contractions for every rep done and was totally cashed by the end.....Workout 1=success

Supps:-forgot to post in original
Decided to go with controlled lab supps. have never tried the products and have heard good reviews..? we'll see
Pre- White flood
Pre/Post- Green Magnitude
and of course fish oils and a multi..

Beginning Measurements:
Biceps-16 1/4 in.
Calves-16 in.
Neck-17 in. (neck is only 1 in. bigger then calves? doesn't seem right)
Thighs-25 1/2 in.
Chest-44 1/2 in.
Waist-33 1/4 in.

I figured I would throw a vid into the log...

Front Squat- 225X4 (after 3 working sets, 185X10,205X8,205X6)




*thx for watchin, how the hell can I directly put the clips in my post though? Not using a link to them?

Bump....? Anybody?

Forgot to throw my ab workout in, will be doing them on Monday's and Thursday's after my WOD. Usually something like this;
Hanging leg raises-
4 sets - 2 body weight, 2 weighted with a DB between feet
X15,12,10,8
Cable crunches-
3 sets- all weighted increasing each set
X12,10,8
Decline oblique twists-
3 sets- w/ 25,35,45 plates
X15,12,10 each side

monday

10 min. Warm up-Treadmill @ Incline

Squats 4 sets-2 warm up sets @ 135x20, 225x10
Working sets- 295X8 (supposed to be 5 but felt good, will adjust next workout)
315X5
365X3
385X1

DL 4 sets- 2 warm up sets @ 135x20, 225x12
Working sets-315X5
365X3
405X3
455X1

*did sumo squats w/hook grip, will alternate from sumo to regular DL's
*back was torched after, never have done squats and DL on the same day...don't know if I will benefit from it, we'll see I guess

Standing calve raise-(don't know what the smith machine counts for weight as far as the bar, just going to count it like a regular 45 straight bar even though I know it's definitely not, just to have a base for keeping track of weight)

3 sets- 225x10, 275X8, 295X6

5 min. light cardio warmup

Incline BB Bench-2 warm up sets
4 sets 5,5,3,1-working sets
*80X5,85X5,95X3,110X1

Seated DB Shoulder Press-2 warmup sets
5 sets 10,8,8,8,6
*50X10,60X8,65X8,75X6 (labrum gives me trouble randomly today was one of those days...)

Bicep Cable Curl- concentrated
4 sets 10,8,8,6
*40X10,45X8,45X8,55X6

Tricep Pushdown- (flat bar)
4 sets 8,8,8,6
*120X8,140X8,160X8,180X6

Bent over DB rear delt-
3 sets 15,12,10
*25X15,30X12,35X10

*then did my ab workout that was previously posted...

*Shoulders were absolutely torched, felt a pretty good pinch in my shoulder (labrum) need to get back to my strengthening routine for my rotator cuff and labrum.

Thursday-(2/9/12)

* Did about 15 min. on treadmill/ jogging @ 6.0

Leg ext.- just did 2 warm-up sets to get the quads going (slow concentrated)
60X15,70X12

Hamstring Curls- 2 warm-up sets as well.
40X15,50X12

Leg Press- 2-warm-up sets; 135X20,225X15
360X12,450X10,540X10,630X8

*Legs felt strong so I did 3 sets of Hack Squat-
225X10,295X8,295X8

Hamstring curls-
70X15,80X12,80X12,90X8

Wide Grip Pulldowns-
70X15,80X12,80X12,90X8

Hyperextensions-
15XBW,15XBW,12X25,10X35


*I will also be starting a Pro anabolic stack starting this next week...1-andro,4-andro...We'll see what happens.?

*relaxed pic about two weeks in....