katt

Yup... .GHR..... I tried them once.... said basically the same thing when I went to lower myself down and almost fell on my face..

countryboy

same here... I kept looking around.. I am sure people received more than their price of admission in entertainment..

Thanks!


LOL.. too funny. Was one of more humbling experiences.. but I was still LMAO.. hey why not?? This IS supposed to be fun,... RIGHT??

-Dennis

countryboy

Uh, one word... crippled
no walking / workout today..

Excuse # 1 - too cold out (it was 30 degrees this am)

Excuse # 2 - had to run to the store for milk.. need the coffee, hence not enough time

Excuse #3 - (this is the big one)... I can barely walk.. I look light a penguin hooker after mardi-gras...

MUTHA!!

I have a class (Scuba) after dinner, so the gym will be out today.. I will be doing push b tomorrow



Schedule was:
Sat - push a
Sun - off
Mon - pull a
Tues - legs (ouch!)
Wed - off
Thurs - off

Fri - Push b
Sat - pull b
Sun - off
Mon - legs.


etc...

I am assuming that this is sufficient time off between.. It feels like I should be doing more..?? dunno... will go like this and see what happens.

Later,

-Dennis

Archangel

Only your body will tell you if it's sufficent time in between w/o's, listen to it and you'll learn my Friend!!! 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

what a mental picture, and a very valid excuse....did anyone throw beads at you today??

My Journal!

nadirmg

mmm hmmm. man some days it just hurts too much to walk. i'd rather sit in my chair for hours on end. too bad it hurts MORE when i get up after sitting for so long....

haha, yea, looks like AA is showing how to punish yourself very nicely.

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

countryboy

PUSH - B
(warmups interval: time to change weight ~ 1:00, working set R/P)

Chest
Flat DB Press
20 X 12
25 X 6
30 X 3
50 (F)
40 X 6, 4, 1

Incline BB Bench
50 X 10, 6, 6

**Cable Crossovers
20 X 12
40 X 6
50 X 6
60 X 6

Delts
**BB Military Press
20 X 12
40 X 6
50 X 6, 5, 3

**Rear DB Laterals
15 X 10
20 X 8
25 X 6, 6, 6

Triceps (B)
**Dips (Only go down half way, arms just above parallel)
Assisted - #20 (full stack)
8, 6, 5, 5, static hold / neg :15 seconds

Cardio
HIIT - Treadmill, 5% incline

5 min wu
15 min
1:00 @ 3.5
:30 @ 5.5
5 min cool down

Max heart rate 185, min 155 (during intervals)
Needed to extend the lower speed portion for :30 @ times to let HR come down a bit.

Calories 279

total time (warmup / weights / cardio) 1:05

exercises marked with ** were new...

-Dennis

Archangel

Solid w/o BRother Country, I sent ya a PM!!! Let me know my Friend, doin Great imo!!!

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

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

thewicked

sweet dumbbell work! that's brutal shit to do over and over again exercise after exercise.. good stuff!

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

SamEaston

Max heart rate 185bpm ???

Christ, you really are hitting it hard. Well done, i know it hurts alot to get your heart up that high, but man it must be doing you the world of good

www.extremebodybuilding.net

nadirmg

how are the shoulders doing? new DB exercises should result in some AWESOME soreness

you are tearin' it UP in here!

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

countryboy

Yes Sir! .. and acknowledged. Thanks! I made some changes prior to today's workout..

Thanks.. I really lift a LOT more, I am just trying to lure you into a false sense of security until we can get some $$$ on it

Actually, it is simply to get the form down. .. and lifting a bare bar all the time was not helping the ego..

Yeah, that was max... didn't feel too well when that one happened..
the higher intervals were more like 175, 177.. still "intense"..

I am trying to subscribe to the "get in, get it done, go home work on the diet" philosophy.. really messing with what I am used to...

Thanks! Right "back" at ya..!! Wait until I take the measurements tomorrow am.. There are a few surprises..

... update to follow...

-Dennis

countryboy

Weight day

PULL
Back (B)
Rack Deads (Bars right at knee level)
135 X 12 1:00
185 X 6 1:00
205 X 3 1:00
225 X 6, 6, 6 R/P


**Pullups (Assisted if you need, they are a GREAT exercise)
Assisted #20 (full rack)
6, 5, 4, 3.8 (He he) 1, neg :05, neg :15


DB Bent over Rows (1 Arm at a time)
40 X 10, 10, 10
(10 right, 10 left, etc. no rest)


Traps (B)
DB Shrugs
50 X 8, 8, 8, 8 (R/P)


Biceps (B)
**Seated Incline DB Curls
15 X 8
20 X 6, 6, 6 (R/P)

Cardio
Eliptical - Continuous heart rate (155 - 165)
Wu - :05
Incline 9, Resistance 9 - :25
Cool down - :05
379 calories

Total workout time 1:05 including 6 min warmup.

Tomorrow is another update for measurements.. (was going to do it today, but my grand-daughter stayed over and I made breakfast / played, etc..) priorities..



** Items marked were new exercises...

-Dennis

goob

Good work CB.

Great job on the cardio, that must have been pretty hard to do at that heartrate after a workout...

countryboy

Thanks! ... trying like hell... You're familiar with the place..

-Dennis

countryboy

Sunday - Off from trainging..
Focus on rest / diet.

Weight: 216.8
BF: 20 mm 24.22%

From start of measuring (March)

Neck -1"
Chest -1 7/8"
Waist -3 1/2"
Hips -2"
Biceps - I had lost 1", now back to original size
Legs - Same, I lost 1", now back
Calfs -3/4"

OK, the weight isn't moving as quickly as I would like.. BUT.. the sizes are pretty much on track.. Most especially the BF %..



Here is the kicker... When I started, I was wearing size 40 for pants (tight!).. to where is what so uncomfortable, I would come home and put on sweats ASAP!

I have been wearing 38's (my old stuff) comfortably... Yesterday I was able to put on a pair of 36 jeans! Albeit a "little" tight (sorta like stuffing 10 lbs of s#!t in a 5 lb bag) but I could put them on, zip them up, and walk .. didn't want to try squatting.. ;-) almost like my 40's used to fit me..

It is now getting to be a little tougher, the easy gains aren't as easy..

Still ejoying the ride!

Lot of stuff to do today.. Scuba class, dance class, will catch up more with y'all later.

-Dennis

Scarface30

hey countryboy, you're progress is great so far man, keep it up great job with fitting into some old jeans - that's always a confidence booster!

Warning: Seismic Testing Zone

14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

Archangel

Excellent w/o my Friend, and Congrats on your shift of weight!!! keep at it and you'll be right where you wanna be Brother Country!!! Hope all is well!!!

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

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

b_reed23

2 things...

1. you have lost 3 1/2" from your waist since the beginning of March?? That is freaking awsome!!!!!

2. Dance class?? Cool beans...what kind of dance classes are you taking????

My Journal!

countryboy

Thanks! Yes, even though they did not fit well.. just a sign that they will soon!

Thanks to you sir! You get to share in a part of this too!!


Thanks.. yes, there was a LOT there to lose, and still more.. LOL...

Dance is Country Western dancing.. NOT the old style music... Very new upbeat and uses a LOT of hip hop / top 40 music.. Also do 2 step, swing, etc.. anything we can dance to.. Haven't done any of the ball room stuff.. amybe some day..

My mother-in-law teaches (as well as my wife and her sisters) and I mainly DJ.. Last night I had off so I could enjoy sitting with some friends and leaving early..

-Dennis

countryboy

Morning health walk... 2 miles with the puppy .. ~ 35 mins


*maybe* get to do legs after work.. not sure. right now the calendar is free, but I am thinking there will be stuff to do after work. Which means legs tomorrow



Later,

-Dennis

Triple Threat

I didn't realize you were so tiny.


Progress, man, progress!

boilermaker

Dennis, man, things are looking awesome in here

Keep it up so we can all watch you on dancing with the stars

My Journal: Are We Almost There Yet?

nadirmg

wow dude. awesome progress! and the numbers to prove it too! that's gotta be such a boost and momentum^10!

keep at it! i can't wait to see what you look like in a few months from now, man. and i mean that the most un-gay way possible.

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

b_reed23