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Old 06-18-2007, 03:42 PM   #31
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You seem to be doing good!
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Old 06-18-2007, 03:59 PM   #32
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Yeah, thanks man, I love the pain!



Mr. Incredible - "Of course I have a secret identity. I don't know a single superhero without one. I mean, who wants the pressure of being super all the time?"

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Old 06-19-2007, 12:11 PM   #33
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Cool

Alright, I just weighed in this morning at 308.5 lbs (down from 312 last week). When I check my body fat percentage, I use an online calculator to get an estimation: Body Fat Calculator.

My body fat is estimated at 17%, LBM is estimated at 258 lbs (up from 252 lbs last week), and my body fat is estimated at 50 lbs (down from 54 lbs last week, I still don't think there is that much fat there). Stomach is at 42 inches which is .5 inches less than last week, chest is a little bigger (about a half an inch) as well as the neck (half an inch).

Like I said all the numbers are really estimations, ballpark figures (good enough for me for now).

All in all a good way to start the day!



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Old 06-19-2007, 05:29 PM   #34
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Devil 6-19-07

Tuesday

Leg Day:

RI=~60 seconds, 90 seconds on the squats
(god my legs were sore)


Dips: (I was told to alternate the days I do these to change things up a little, but generally not more than once a week)


155x5
155x5
165x5

Leg Extensions (Single Leg):

35x10
50x10
70x10 PR
80x10 PR


Squat (on Smith Machine):

90x10
120x10
150x8
180x6 PR
90x3 (Negatives) PR (because they were negatives and we all know what that means)


Straight Leg Deadlifts (SLDL):

40x10
60x10
80x10 PR (all are pr's because I've never done these before)

Superset
Hip Adduction/BW Lunges:


90x20/ BWx10
90x20/ BWx10
90x20/ BWx10

Calf Raises:

60x15
100x15 PR
120x20 PR


Cardio:
25 minutes steady state.
5 minute warmup on a Starimaster (max hr = 155bpm).
20 minutes on a elliptical trainer (max hr = 153, I kept steady at 150 the entire time).

I loved it, lots of pain. I was whimpering a little on the last rep of the 180lb squats and all through the negatives (I thought I was going to cry). The SLDL's were pretty nice, my trainer wants to get me into more deadlifts next week. I guess he was waiting until I got to a certain point in our training before he thought I could do these, whatever (I begged him to crank up the volume all afternoon, so whe he said that I told hime I was game).



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Old 06-19-2007, 05:35 PM   #35
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Quote:
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You seem to be doing good!
Yeah I feel great, thanks!



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Old 06-19-2007, 06:09 PM   #36
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I'm seeing a lot of red!!! Awesome!!

Keep em coming!!



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Old 06-19-2007, 06:58 PM   #37
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I'm seeing a lot of red!!! Awesome!!

Keep em coming!!
Hell yeah!



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Old 06-19-2007, 07:04 PM   #38
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good jorb slappy



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Old 06-20-2007, 03:53 PM   #39
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6/20/07

Wednesday

Cardio:

Was going to do a 35 minute steady state, but halfway through I decided to introduce some nice intervals, then I somehow decided to extend it from 35 to 55 minutes.

55 minute HIIT session:

25 minutes on an elliptical trainer (Max hr = 162 and max level was 4, intervals began at 18 minutes and ran 60 seconds up 30 seconds down - not going lower than 145 or higher than 162).

30 minutes on a treadmill (Max hr = 161 and max level was 10 max pace was 4.2).

OK, first, I had a lot of fun on the treadmill today!

At first it was only going to be a 5 or 10 minute cool down for me. I normally use the last 2 minutes to slow everything down and do some high steps, modified lunges (just leaning into one knee and pushing back against the belt) and some calf stretches.

I think my strange way of doing things caught a lot of people's eyes because I felt them all starring at me, so I decided to give them something to stare at.

I started having some real fun with the incline (going all the way to 10, down to 4, up to 8, down to 3, etc) and pace (pace went from 2.0 to 4.2 and everything in between). I have to admit there were some very strange combinations of incline setting and pace (incline of 10 and pace of 4.2 down to pace of 3.5 for example, to force me to exert more energy walking slowly up a steep hill, then down to an incline of 3 and a pace of 4.2 to simulate running - for me - on a more flat surface).

All in all just awesome, I think I really made a lot of people wonder what I was doing and stare in shock (that's the best word I can think of to describe it).




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Old 06-20-2007, 04:09 PM   #40
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Someone having fun with training? Nice!

"so I decided to give them something to stare at"

You flashed them?



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Old 06-20-2007, 04:17 PM   #41
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Quote:
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Someone having fun with training? Nice!

"so I decided to give them something to stare at"

You flashed them?
I certainly thought about it! Had a bit of a "boner" there ... oh yeah, wrong thread



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Old 06-20-2007, 04:23 PM   #42
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I certainly thought about it! Had a bit of a "boner" there ... oh yeah, wrong thread
You're so gay.



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Old 06-20-2007, 05:13 PM   #43
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Nice! You're a step ahead of everyone, most people hate cardio. Well played.



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Old 06-20-2007, 06:35 PM   #44
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Quote:
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Nice! You're a step ahead of everyone, most people hate cardio. Well played.
Yeah, I had a lot of fun and my knees paid the tab (just a little sore)!



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Old 06-20-2007, 06:35 PM   #45
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Quote:
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You're so gay.
This has sure been an interesting week for me!



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Old 06-21-2007, 12:40 AM   #46
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You have all kinds of PR's! Nice work!
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Old 06-21-2007, 12:59 AM   #47
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Thanks man, I get to go in for even more punishment today!



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Old 06-21-2007, 07:27 PM   #48
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6/21/07

Thursday

Chest and Back

Supersets:
Lat Pulldown/Supermans:


105x10/105x8
120x10/120x6
120x6/120x7

BB Bench Press:

75x15
95x10
115x6 PR
95x5 - Slow Negatives

Incline Fly w/rotation:

15x10
20x10
20x10
20x10

Back Extensions/Hyper Extensions (lying flat on stomach while raising legs and arms):

BWx10
BWx10
BWx10

Superset:
Leg Raises/Single Leg Raises - Wide:


BWx10//BWx10
BWx10//BWx10
BWx10//BWx10


Cardio - 35 minute steady state (for real this time).
5 Min warmup on rowing machine, max hr = 150
30 Min on a treadmill (max hr = 162, max incline = 12.5, Min hr = 139, min incline = 1). This was another real nice session, I got to really push some things and up the intensity from last time (up to incline 12.5 from 10 yesterday) I also brought the max speed up to 4.5 from yesterday's max of 4. Legs still hurt a little afterwards but no big deal.

I was able to get another record due to the fact that I was with my trainer today, I love having him there to spot me, I also love the fact that he always kicks my but until I give him what he wants! Also, I have never done supermans before, so I think they all count as records for me! The incline flys were much more difficult because of the added twist today (horizontal on the y axis to horizontal on the z axis). Another good day.



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Old 06-21-2007, 08:56 PM   #49
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congrats on your PR big boy



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Old 06-21-2007, 09:03 PM   #50
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Great job on the PR.

Somewhere on this site is the formula for perfect for on the bench. I read this and realized that I wasn't benching properly. After I got my form down, my bench jumped from 120 to 140.

Find it and read it!



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Old 06-21-2007, 09:12 PM   #51
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This?



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Old 06-21-2007, 09:27 PM   #52
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That's the one.



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Old 06-21-2007, 09:29 PM   #53
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hooray!



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Old 06-21-2007, 09:32 PM   #54
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Hugs for everyone!!!



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Old 06-21-2007, 11:19 PM   #55
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You gotcha a PR and on the best thing to set a PR on! Congrats big guy!
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