Insert catchy title here

[gwcaton]

Cardio 2/27/15

Boxing cardio - 50 minutes.

Weigh and measure tomorrow morning. Results determine which path my w/o's and diet go starting next week.

 

[gwcaton]

Weigh in 2/28/15

Height - 6 ft.
Weight - 168
Total of 30 lbs lost since 9-1-14

Bodyfat % - approx 14 %

Chest - 41
Biceps - 14.5
Waist - 32.5
finally broke into the 32's
Thigh - 23
small but strong lol.

Anyway, i think Im low enough BF-wise that i will switch gears and try to put on some muscle.

Time to up the cals. Same clean foods just more of them!

 

[gwcaton]

Power week 3-1-15

A.m. Legs

Powertec squats
290 x 6
290 x 6
300 x 6
315 x 6
My goal was to be back over 300 by my bday (4-16-15) MADE IT !!
wonder if i can hit 350 by then ? i will do power week 2 more times before 4-16 . hmmmm Going for it !

Leg presses

230 x 6
230 x 6
230 x 6

SLDL

220 x 6
220 x 6
220 x 6
220 x 6

Not sure but this might be a personal best. have always been very cautious with this exercise so increases in weight used have always been small.

Leg curls

75 x 4
70 x 6 barely
70 x 5


Rest intervals - 4 mins between sets . because of the long RI's during Power week my workouts are split into am and pm so they arent too long and i get bored and lose my concentration

 

[gwcaton]

Power 3-1-15

Pm workout - Calves and abs

Standing calf raises

360 x 6
360 x 6
360 x 6
360 x 6 barely

Seated calf raise

160 x 6
160 x 6
160 x 6

Kneeling cable crunches

110 x 6
110 x 6
110 x 6
110 x 6

RI's - 4 mins.

 

[gwcaton]

Cardio 3-2-15

Boxing cardio - 50 minutes

 

[yellowmoomba]

Weigh in 2/28/15

Height - 6 ft.
Weight - 168
Total of 30 lbs lost since 9-1-14

Bodyfat % - approx 14 %

Chest - 41
Biceps - 14.5
Waist - 32.5
finally broke into the 32's
Thigh - 23
small but strong lol.

Anyway, i think Im low enough BF-wise that i will switch gears and try to put on some muscle.

Time to up the cals. Same clean foods just more of them!

NICE WORK!!! Enjoy the extra cals

 

[gwcaton]

NICE WORK!!! Enjoy the extra cals

thanks !

 

[gwcaton]

Power week - 3-3-15

A.m. workout Chest /delts

Bench press
200 x 4
200 x 5
200 x 4
200 x 4
not what i was hoping for but 2 more reps than last power week.

Incline bench press
165 x 4
165 x 6
165 x 6
Havent done these in awhile, wasnt sure where to set my pins and when i lifted it off i lost my balance. kinda killed my first set .

Powertec press
145 x 6
145 x 6
145 x 6
145 x 5

Seated bent over D.b laterals
45 x 6
45 x 6
45 x 6

4 min Ri's


P.m workout Triceps/ abs / forearms

Weighted dips

55 x 6
55 x 6
55 x 6
55 x 6

Triceps pressdown

90 x 6
90 x 6
90 x 6

keeling cable crunches

110 x 6
110 x 6
110 x 6
110 x 6

Wrist roller

15 lbs x 6 reps both directions
These things pump up the forearms, tight !

4 min Ri's except on abs (1min) and no rest in between wrist rollers.

 

[gwcaton]

Cardio

Boxing cardio - 50 minutes

 

[gwcaton]

Power week 3-5-15

Am workout - Back

Rack deads
265 x 6
265 x 6
265 x 6
265 x 6

Barbell shrugs
220 x 6
220 x 6
220 x 6
220 x 6

Weighted wide grip pull ups
Bw x 6
10 lbs x 6
15 x 6
15 x 6
Haven't done these in probably a year. brought thee in in place of pull downs.

T-bar rows
135 x 6
135 x 6
160 x 6
160 x 6

Never done these before. kind of liked them. Put these in in place of seated cable rows


Pm workout- Biceps, forearms and abs

Barbell curls
90 x 6
90 x 6
90 x 6
90 x 6

Seated dumb bell curls
30 x 6
35 x 6
35 x 6
35 x 6

Wrist rollers
15 lbs x 6 each direction

Kneeling cable crunches
115 x 6
115 x 6
115 x 6
115 x 6

4 min Ri's on most
1 min RI's on abs
no RI's on forearms

 

[gwcaton]

Cardio 3-6-15
TGIF !!!!

Boxing cardio - 50 mins.

 

[yellowmoomba]

Cool to see you hitting the weighted pull-ups and T-rows. You'll grow to love the T's

I second the TGIF!!!

 

[gwcaton]

Cool to see you hitting the weighted pull-ups and T-rows. You'll grow to love the T's

I second the TGIF!!!

Thanks, dont know if i'll get back to the weight i used back then but who knows. I think you are right about the T-rows !

have a good weekend !

 

[gwcaton]

Weigh in 3-7-15

169 lbs , gained 1 lb.

that was my goal when i upped my cals. but since i strayed several times from the diet while at work i figured it would be more.

Maybe ive got my MR revved up higher than normal ?

 

[gwcaton]

Rep Range this week 3-8-15

Legs and abs
A.m. workout

Powertec squats
260 x 9
260 x 9
260 x 9
260 x 9

Leg presses
200 x 12
200 x 12
200 x 12

Powertec squats
210 x 13
210 x 13
Wanted 15 reps but didnt happen, this time.

SLDL
200 x 9
200 x 9
200 x 9
200 x 9

Legs curls
55 x 12
55 x 12
55 x 12

45 x 15
45 x 15

P.m. workout

Standing calf raises
320 x 9
320 x 9
320 x 9
320 x 9

Seated calf raise
140 x 12
140 x 12
140 x 12

Single calf raise
35 z 15
40 x 15

Kneeling cable crunches
105 x 9
105 x 9
105 x 9
105 x 9

95 x 12
95 x 12
95 x 12

85 x 15
85 x 15

3 min Ri's on everything except abs, 1 min Ri's on abs.

 

[gwcaton]

Cardio 3-9-15

boxing cardio - 50 mins

 

[gwcaton]

Rep Range - Chest / shoulders 3-10-15

Bench press
175 x 9
175 x 9
175 x 9
175 x 9

Incline d.b. bench press
55 x 12
55 x 12
55 x 12

Flat bench flyes
40 x 15
40 x 15

Powertec press
120 x 9
120 x 9
120 x 9
120 x 9

Seated bent over laterals
30 x 12
30 x 12
30 x 12

D.b. hammer front raises
20 x 15
20 x 15

3 min. Ri's

always a good workout ! One of my faves !

 

[gwcaton]

Bonus round !! 3-10-15

Was feeling energetic when i got home from work so before i eased into the recliner and said Forget about it !! i went straight to the gym and did some abs and forearms.

Kneeling cable crunches
110 x 9
110 x 9
110 x 9
110 x 9

95 x 12
95 x 12
95 x 12

85 x 15
85 x 15

Wrist rollers

25 lbs x 10 each direction

Burn Baby burn !

 

[gwcaton]

Cardio 3-11-15

Boxing cardio - 50 mins.

Gonna be a gorgeous day here. Around 70 degrees and SUNNY !! Grabbing a couple guns and heading for the range soon as i get home from work tonight !!

 

[yellowmoomba]

You are hitting the workouts HARD!!! No wonder you are ripped!

 

[gwcaton]

You are hitting the workouts HARD!!! No wonder you are ripped!

thanks ! wish i could get the fam/friends to understand the difference between skinny and low body fat . they are the main reason i upped cals. probably for 6 weeks, 9 max. then re-evaluate.

 

[gwcaton]

Rep Range 3-12-15

A.m workout - Back and abs

Rack deads
215 x 9
215 x 9
215 x 9
215 x 9

Seated close grip pulley row
140 x 12
140 x 12
140 x 12
140 x 12

Wide grip pulldowns
120 x 15
120 x 15
120 x 15
120 x 14 + 1

Kneeling cable crunches
105 x 9
105 x 9
105 x 9
105 x 9

95 x 12
95 x 12
95 x 12

85 x 15
85 x 15

RI's
3 mins on everything except abs. 1 min on those.

P.m workout - Arms

Barbell curls
80 x 9
80 x 9
80 x 9
80 x 9

cable curls
45 x 12
45 x 12
45 x 12

Concentration curls
17.5 x 15
17.5 x 15

Weighted dips
45 x 9
45 x 9
45 x 9
45 x 9

Triceps pressdowns
70 x 12
70 x 12
70 x 12

Overhead db triceps press
45 x 13
45 x 14

Wrist roller
25 lbs x 4 each direction
20 lbs x 4 each direction

RI's
3 mins on everything except wrist roller, no rest on those.

 

[gwcaton]

Cardio 3-13-15

Boxing cardio - 50 mins.

TGIF !!

Have a good weekend !

 

[yellowmoomba]

TGIF Rocky

 

[gwcaton]

TGIF Rocky

LOL.

I think i might cut cardio back to twice a week ? My basic diet was at 2000 a day when i was "cutting" . My new planned diet is at 2500 a day but i know i go more like 3000 a day and im only gaining 1/2 to 1 lb a week.
That about right or is my metabolism just really ramped up ? I wanted to get some of my strength and hopefully some muscle back without the 30 lbs of fat i lost,

 

[yellowmoomba]

I'm sure the 50 mins of Boxing Cardio melts the fat off (along with hitting the weight 4-5 times per week). Gaining .5 - 1 lbs per week sounds perfect

 

[gwcaton]

I'm sure the 50 mins of Boxing Cardio melts the fat off (along with hitting the weight 4-5 times per week). Gaining .5 - 1 lbs per week sounds perfect

Cool , thanks for the input

 

[gwcaton]

SHOCK WEEK !!! Already ? 3-15-15
Legs

Powertec squats / leg presses
215 x 10 / 175 x 10
215 x 10 / 175 x 10
215 x 10 / 175 x 10

Leg press dropset
175 x 10
155 x 8

SLDL / leg curls
175 x 10 / 57.5 x 10
175 x 10 / 57.5 x 10
175 x 10 / 57.5 x 10

Leg curls dropset
57.5 x 10
47.5 x 8

Standing calf raise / seated calf raise
310 x 10 / 135 x 10
310 x 10 / 135 x 10
310 x 10 / 135 x 10

Seated calf raise drop set
135 x 10
125 x 8

Kneeling cable crunches / hanging knee raises
95 x 10 / 15 x 10
95 x 10 / 15 x 10
95 x 10 / 15 x 10

Kneeling cable crunches dropset
95 x 10
85 x 8

RI's were 1 min or less

 

[gwcaton]

Cardio 3-16-15

Boxing cardio - 50mins

Really good session , especially for a day after a leg workout with weights.
Think it was because i got more sleep the past two nights than i have been lately.
Doc gave me something to help me sleep but it hasnt staerted working so i went back to the OTC brand. i Googled the script and its an anti depressant. I know drugs can have more than one use sometimes but he has tried to get me on anti depressants for years.
Ive told him the only thing I'm depressed about is him thinking I'm depressed!

I'M BORED OUT OF MY SKULL !! NOT DEPRESSED !!! There is a difference in my opinion.

 

[gwcaton]

Shock week 3-17-15
Chest/delts/abs

Incline db flyes / bench press
35 x 10 / 140 x 10
35 x 10 / 140 x 10
35 x 10 / 140 x 10

Incline db bench press dropset
60 x 10
45 x 8

Seated bent over laterals / powertec press
25 x 10 / 95 x 10
25 x 10 / 95 x 10
25 x 10 / 95 x 10

Powertec press dropset
95 x 10
75 x 6

Triceps pressdown / o.h. triceps extension
72.5 x 10 / 35 x 10
72.5 x 10 / 35 x 10
72.5 x 7+2 / 35 x 10

Tricep pressdown dropset
70 x 9
60 x 6

Kneeling cable crunches / hanging knee raises
95 x 10 / 20 x 10
95 x 10 / 20 x 10
95 x 10 / 20 x10

Kneeling cable crunch dropset
95 x 10 / 85 x 8

RI's were 1 min or less