nartic

Welcome to the fam bro.

"The only way to build an keep muscle no matter what you do is consistency." "Have a good meal plan, an take supplements at the right time, an change your exercise program every 4 to 6 weeks."

countryboy

Ouch! Ouch! Ouch!




Do it again!


Nice Avatar!

-Dennis

goob

Hey, nice work CB by the way. - 29 pounds is a pretty damn good start.

As OH said, you're making some awesome progress.

If this is the case.....I dread to think what i've got coming to me.........

countryboy

OK, catching up...

Thursday - 2 mile walk morning, 2 mile in the evening....
Friday - 3 mile walk morning...

Back on track with the diet... only + 2 lbs from vacation (now..) he he..

Back in the gym tomorrow am.. with a new workout.

This is a turning point... every other time I started a program, I would go on vaca and life would get in the way.. I will NOT let it happen this time..

-Dennis

Archangel

Hello Brother Country!!! Sent you a reply, let me know what ???'s you have my Friend, I will try and help!!! Best Wishes!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

b_reed23

My Journal!

countryboy

Greetings all...

Posting late.. but had a great day..

2 mile walk :30 mins (AM)

weight day - PUSH rest intervals 1 min
Chest (A)
Flat DB Bench
20 X 12, 30 X 10, 40 X 8, 45 X 6 (Fail)

Incline DB Press
20 X 10, 20 X 10, 20 X 10

Flies
15 X 10, 20 X 8
Pec Dec
30 X 10, 20 X 12


Delts (A)
Seated DB Press
10 X 10, 15 X 10 20 X 5, 20 X 5

DB Laterals
15 X 10, 15 X 10, 20 X 8, 20 X 8


Triceps (A)
CG Benches
30 X 12, 40 X 10, 50 X 10 (Fail)


Treadmill Interval
Incline 5
Speed
5.5 :30
3.5 1:00

cool down 5 mins

Total time 1:15 (not counting am walk)

first time for this workout, so I needed to play around with the weights...

Will see how I feel tomorrow

-Dennis

countryboy

Yes, helped very much!


thanks! On the squats, yes there are cages, etc. but in the evening there is slim pickings.. I had the chance with the smith and took it. Will be progressing to "free" ones when possible..

Thanks for the info on the DL's.. new exercise so the # of reps was mainly looking for the right weight. My back actually felt better than doing leg presses..

Vacation done... but was great...


thanks! yeah nads is kicking some serious butt..


Thanks!

B, right back at ya..

Arch, sent pm back on the ???'s I really appreciate it.

-Dennis

SamEaston

Yay - bring on stage II

www.extremebodybuilding.net

boilermaker

way to get right back on the horse, Dennis!!!! I too have let a couple days of r and r derail everything, lol. good to see ya get right back at it.

My Journal: Are We Almost There Yet?

b_reed23

Nice workout Dennis!!!! On the smiths...I really like to work them in once in a while...it's all about variety

My Journal!

countryboy

Sunday - Basically off, went for 2 mile walk with the puppy..
Nephew's B-day (18) so it was Pizza and Ice cream cake.. still managed to stay under the # for calories... But the carbs took a ride

Today:

Weight 216, BF% = 21mm (Can't lookup the actual % #'s)
I have stuff this afternoon, had to move the workout back to the AM.. Raining out, so the puppy got to have a day off..


Weights - Pull A
Cadence 2x4x

Bent over BB rows*
35 X 15

125 X 8
R/P
125 X 8
R/P
125 X 6

Close Grip Pulldowns*
60 X 12

100 X 8
R/P
110 6

WG Seated Rows*
60 X 12

100 X 8
R/P
110 X 8

DB Shrugs
40 X 12

45 X 8
R/P
50 X 8


BB Curls - Straight bar*
30 X 12

60 X 6
R/P
60 X 6
R/P
60 X 4 (Fail)


Interval Cardio

treadmill, 5% incline
Pace - 3.5 / 5.5
1:00 - :30
15 mins..

Cool down 5 mins

Total workout: 1:05, including cardio and 6 min WU @ start.
- was totally spent after this... Liking the "intense" nature..


All marked with * were generally "NEW" exercises..

-Dennis

b_reed23

nice work!

My Journal!

SamEaston

Wow - heavy BB rows there Dennis. Good job

www.extremebodybuilding.net

goob

Nice rowing CB! Your BB rows are almost what I do.

boilermaker

great workout dennis!!

Hey, from a diabetic here's a little tip on when the only thing to eat is pizza.

I just eat the toppings and throw away the crust. Saves you from loads of useless carbs.

The ice cream cake? Can't help you there

And ya know, a big cheat day here or there doesn't make any difference in the grand scheme of things anyway.

My Journal: Are We Almost There Yet?

thewicked

great work man! I take it you're new here too? nice log you have going! I can't wait to watch these numbers fly up in no time!

PROUD TO BE SPONSORED BY APT WWW.PROWRISTSTRAPS.COM AND ATLARGE NUTRITION!

Pylon

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

b_reed23

in fact carb loading occasionally will actually help the weight loss process

My Journal!

countryboy

Morning!

Still rainy / crappy so I gave the pup another day off
Spent about 1 1/2 hrs (and $300) at the vet alst night for an "I don't know" and prescription puppy Visine..?? and antibiotics.

She has a "cloudy" eye.. don't know why, noticed it on Saturday and brought her for a quick look see.. will she how she does...

Tonight will be legs... getting ready for this one.. woohoo!!

@thewicked - yes, new to the site, not new to workoing out / losing weight.. the damn stuff just keeps finding me..

I am enjoying the "newbie" gains.. stuff changes with me almost daily, including the attitude

I like this guy >>

will post workout later tonight,

-Dennis

Archangel

Excellent w/o BRother Country, lookin solid my Friend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

countryboy

Hello...

Legs, evening workout, after dinner..

Cadence 2x4x, with R/P between sets (tried)

Back Squats - Feet close together (shoulder width, heels on 5 lb plate)
*No Smith Machine tonight - Freestyle

warmup / stretch, noticed cramps in my legs ?? wtf?? haven't even started

Bar (35) X 12 rests were more like 1:00 + due to running around for weights
95 X 8
115 X 2 (something popped in right knee? another WTF moment)
115 X 8
135 X 6

*Front Squats - rest R/P no weight change - Wider stance (greater than shoulder width)
95 X 2 (didn't like the grip, changed to cross arms)
95 X 6
95 X 6
95 X 4
94 X 4

BB Stiff legged deadlifts - R/P
135 X 10
225 X 4
225 X 4
225 X 1
225 X 1

*Glute Ham raises -
New exercise, WTF?? people keep talking about how great these are..?
Took 5 mins to setup the bench
.. with my legs spent from earlier I could barely hold myself up

I will give my credit for 4 "raises" (assisted)
Plus a couple of negative..
I need to either get stronger legs, or loose upper body weight before attempting again..

Leg Curls (since the GHR went bust) - R/P
60 X 8
70 X 8
70 X 8
70 X 8

(can barely walk at this point...)

Calf raises - R/P
#4 X 20
#4 X 20

Total time 1 Hr.
No cardio tonight



Dropped a bunch of weight from smith squats to free squats..?? Is this normal? -or- a result of doing the more intense weights / cardio..?

thoughts on this appreciated..

CB (hurting)

P.S. Puppies eye is already looking better

-Dennis

b_reed23

the difference in smiths and regular squats is totally normal...look at it this way...you can do more on smiths (usually) because the form is already set for you, it's less akward and your using fewer muscles to stabalize yourself

My Journal!

countryboy

Basic health walk 2 miles ~ 35 mins...
Legs are HURTING! rest of day off..

Hopefully will be in the quarry this evening with a few friends doing the scuba thing..


Thanks!

-Dennis

Gazhole

Ditto, you're looking strong CB

http://sdatrainingprograms.blogspot.com - Updated 02/12/08

"Do i not like that? No, i do not not like that, i LIKE that!"

nadirmg