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A new journal (Heavy/Medium/Other)

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11/3/04

45 minute walk/jog through the woods.

11/4/04

Today will be Shoulders/Arms
 
morning Y ... :D
 
Morning/afternoon NT!!

Just rebuilding my laptop over it. The damn thing crashed last week. :yell:
 
Is it a personal or work laptop?
 
naturaltan said:
Is it a personal or work laptop?

Work (fortunately)

I'm going out this weekend to buy a backup solution for my home desktop and laptop. I have about 2 GB of pictures that I don't want to lose.
 
11/04/04

Today's diet so far:

Meal1 - 7:30am
1 cup oats, 1 tablespoon of PB and a Protein Shake plus 2 cups of coffee

Meal 2
- 11:30am
1 grilled chicken sandwich, with lettuce, tomato, cheese and mayo plus 4 pickles

Meal 3
- 1:30pm
1 cup cottage cheese, 1 cup broccoli, 1/2 teaspoon of italian dressing and 1 teaspoon of sunflower seeds

Workout 4:45 - 5:45

Meal 4 -6pm
Protein shake with a banana

Meal 5 -7:15pm
Chicken stirfry

Meal 6 - Will have at 9pm tonight
Protein Shake
 
Last edited:
11/04/04

Shoulders/Arms

*I tried to hit the 6 - 10 rep range for todays workout. Most sets were 1 rep shy of failure. I warmed up shooting ball for about 10 minutes.

Weighted Chinups
Bw +45 x 9
Bw +45 x 8
Bw +45 x 6

Smith Machine Close Grip Press
185 x 15
205 x 8
205 x 8

Upright Row
125 x 10
125 x 8
115 x 10

Straight Bar Curls
95 x 10
95 x 8
95 x 8

DB Front Raise
30 x 10
30 x 10

Overhead Rope Tricep Press

150 x 15
150 x 12
150 x 9

Shrugs

315 x 10
225 x 15
225 x 15

ABS

Trunk Pull down
150 x 20
180 x 12
200 x 8
 
Great w/o. With your upright row, what grip do you have and how high do you go?
 
Jersey said:
What are trunk pulldowns?

Kneel in front of a Cable machine with either a rope or handle as your attachment. Hold the rope with two hands behind your head - actually braced on the back of your head. Pull down using your abs until your forehead reaches the floor -hold for a second - then up and REPEAT. I really feel it in my upper abs.

Rock said:
Great w/o. With your upright row, what grip do you have and how high do you go?

:thumbs: I used a grip with my hands about 8 inches apart on a Straight bar. I lift the bar until it hits my chin. Sometimes I use an eazy bar to lighten the load on my wrists.


Today is a CARDIO day. I'm working from home. I'll probably go for a jog with Samson.
 
Y ... how do you get 200lbs on the cable machine? Ours only goes to 150 ... does yours go higher than that?
 
naturaltan said:
Y ... how do you get 200lbs on the cable machine? Ours only goes to 150 ... does yours go higher than that?

Most of the machines go to 150 but I found a lat machine at my gym that goes to 200 :grin:
 
yellowmoomba said:
Kneel in front of a Cable machine with either a rope or handle as your attachment. Hold the rope with two hands behind your head - actually braced on the back of your head. Pull down using your abs until your forehead reaches the floor -hold for a second - then up and REPEAT. I really feel it in my upper abs.
I gotcha :thumb:.
 
11/06/04

How about a little HIT for a Saturday Leg workout. This was a tough 30 minutes or less............I played one game of basketball to warmup.

Squat
225 x 20 *PB - I did 20 reps back in April before my surgery. This is the first time I did it since.

SLDL * My left hand gave away on my 9th rep. I screwed up my ring finger on my left hand playing football Monday night. The tip of my finger is all purple and red (it's gross).
245 x 8

Side Lunge (holding 45lb dumbells)
90 x 15 (each leg)

Seated Calf Raises
45 x 25 |rest 10 seconds| 45 x 10

Weighted Decline Situps - holding 25lbs
15 reps |dropset| 10 more with no weight.
 
Great w/o YM. I'll have to look into HIT and see what it's all about. Congrats on 225x20!
 
rock4832 said:
Great w/o YM. I'll have to look into HIT and see what it's all about. Congrats on 225x20!

:thumbs: Thanks Rock, DD is the HIT guy on this site. It seems a few others are trying it. I was worried about the LOW volume but my legs are telling me today that they got a good workout :D

Jersey said:
I'd probably puke if I did 225 x 20!

I'm sure you could do it. I started doing 12 reps with 225 about 5 weeks ago and tried to add one or two reps a week. I was actually shooting for 18 reps but when I got to 18 I figured I could squeeze two more out.

:thumb:
 
225 for 20 on squats!? :eek:

Awesome man, really impressive. I think that you should start and designated HIT journal and join the club with me, camaro, and DD. :thumb:
 
:thumbs: Thanks Monstar. I'm trying to figure a good schedule to do HIT around my Monday night football games. I'm considering a full body Push/Pull split or a Push/Pull/Legs or my current Chest and Back / Shoulders and Arms/ Legs split........I have a football tournament this weekend on Saturday and Sunday then my league game on Monday so this week and next week will be kinda screwed up as far as my schedule goes. I'll figure something out over the next two weeks.
 
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Rissole said:
Hows the low cals and waistline goin YM??

I'm getting used to it. I'm looking a bit leaner. My waist is just above 34 right now. I weighed in this morning at 187. I cut out at least one (sometimes two) meals. I'm still taking in about 2500 cals.
 
yellowmoomba said:
I cut out at least one (sometimes two) meals.
Just remember if you do that it will allow your metabolism to slow down.... you don't want that. 5-6 smaller meals are better ;)
Good to hear that you are getting the change though :thumb:
 
I've read about HIT a while back but never tried it myself. Should be interesting to follow along.
 
Push/pull/legs is what I do bro, I really like it. Seems to work well for me. :)
 
Rissole said:
Just remember if you do that it will allow your metabolism to slow down.... you don't want that. 5-6 smaller meals are better ;)
Good to hear that you are getting the change though :thumb:

I cut down on my cals but I'm still taking food in about 6-7 times a day....

My typical diet:


7:30 AM - 2 scoops protein plus 1 cup oats and 1 tablespoon PB
11:30 AM - Tuna on WW bread plus pickles
2:00 PM - 1 cup cottage cheese plus 1/2 cup broccoli and 1/2 teaspoon of italian dressing
3:30 PM -Balance Bar

4:30 PM WORKOUT

6:00 PM -2 scoops of protein plus a banana
7:30 PM -1 cup WW noodles with olive oil and parm. cheese and 1 chicken breast
9:30 PM - 2 sccops protein

This is about 25-2600 calories.

I tried cutting out the balance bar but I don't seem to have enough energy to lift if I cut it out....Do you see something I should cut out ????
 
Paynne said:
I've read about HIT a while back but never tried it myself. Should be interesting to follow along.

We'll see how it goes today :thumbs: Good to see a new person in here :thumbs:

Monstar said:
Push/pull/legs is what I do bro, I really like it. Seems to work well for me.

I'll check out your journal Monstar ...


I did Push/Pull/Legs for a long time so I was looking to try something new. :confused: I'll modify something for this week. I normally only have to worry about not doing Legs on Sunday since I play football on Monday but I have a tournament this Saturday (3 Games) and Sunday (hopefully 3 Games) then a game on Monday. I might just skip arms this week.


EDIT:

Here's the plan -

Tuesday
Back/Chest/Traps/Calfs (7 sets plus abs)

Pullups 1 set 10 reps/dropset - bw +45
CG Bench Press 2 sets 6 reps - 205
Trap Bar Deads 2 sets 8 reps - 405
HS Incline Press 1 set 10 reps - 220
Upright Row 1 set 12 reps - 125
Seated Calf Raises 1 set 20 reps ??? 180
Weighted Chins 1 set 6 reps - bw +55/dropset

Trunk Pulldowns 1 set 15 reps/dropset/10 reps ??? 180/dropset/120

Wednesday - Walk

Thursday
Legs/Shoulders/Bi/Tri (8 sets plus abs)

Squats 1 sets 20 reps - 225
Weighted Dips 2 set 6, 12 reps - bw +70, 45
SLDL 1 set 15 reps - 225
HS Shoulder Press 1 set 12 reps - 200/dropset/150
Barbell Shrug 1 set 15 reps - 225
Curls 1 set 8 reps - 100
Front/Side Raise 1 set 10 reps - 30

Abs 1 set 10-15 reps


Friday - Walk

Saturday - Football

Sunday
- Football

Monday - Football

Tuesday
- We'll see about a new HIT program (this will give me all week to figure something out) :grin: I'll check out a couple of the HIT journals to get some good ideas...
 
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well ... I added another 10lbs to my pullup best - 125lb yesterday for 1 by myself and then another with a spot. :clap: I can see 3 45 plates by the end of the year for sure.
 
naturaltan said:
well ... I added another 10lbs to my pullup best - 125lb yesterday for 1 by myself and then another with a spot. :clap: I can see 3 45 plates by the end of the year for sure.

Hot damn NT! Nice work!! You definately should go on a BULK so I can catch up to you :laugh:
 
I was like a celebrity last night ... people coming up and patting me on the back saying "that was awesome" It was a great feeling. :)

Now ... I have to make all the other body parts work like that :grin:
 
naturaltan said:
.....
Now ... I have to make all the other body parts work like that :grin:

Right !!! :thumb:


FOOTBALL UPDATE:

42 - 6 VICTORY last night. They called the game with 6 minutes to go because the game was starting to get out of hand with some cheap fouls. This guy on the other team who was a "round" 5' 10" choose to grab our biggest guy buy the head (I think he just lost his balance). :hmmm: :laugh: Our lineman threw him to the ground like rag doll. It's helps our lineman is 6'5" about 250 lbs of muscle. He's new to our team and fitting in quite well :grin:
 
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