Thanks dg, I'm on a mission, i feel really good, no aches and pains to slow me down as of yet...
You'll enjoy these..CELL RUSH
NITRIC EFX PRO
KRE ALKALYN EFX PRO
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My Journey..My Time
- Thread starter Tank316
- Start date
You'll enjoy these..CELL RUSH
NITRIC EFX PRO
KRE ALKALYN EFX PRO
4/29/09
40 min cardio asap in the am, got called to work early.
4/30/09
back bis
bar rows
255x12,275x10,285x10,10
rg rows
245x9,9,9
db pullover
80x12,12,90x10,10
bis
db curls
45x8,50x7,7,55x6
preach curls
75x12,12,80x10,85x9
hammer curls 2sets of 60x8
machine curls 60x20..good pump , lots of blood to start the healing process.
30 min treadmill, 3.7 mph-5% grade
AAEFX LBA Pro asap upon wakening, 1 time before meal 3 and meal 5
AAEFX Nytric EFX Pro 45 min prior
AAEFX Kre-Alkalyn EFX Pro 45 min prior
AAEFX Kre-Alkalyn Creatine right before wo 1 min
AAEFX Cell Rush post wo
AAEFX LG5 post wo and before bed
40 min cardio asap in the am, got called to work early.
4/30/09
back bis
bar rows
255x12,275x10,285x10,10
rg rows
245x9,9,9
db pullover
80x12,12,90x10,10
bis
db curls
45x8,50x7,7,55x6
preach curls
75x12,12,80x10,85x9
hammer curls 2sets of 60x8
machine curls 60x20..good pump , lots of blood to start the healing process.
30 min treadmill, 3.7 mph-5% grade
AAEFX LBA Pro asap upon wakening, 1 time before meal 3 and meal 5
AAEFX Nytric EFX Pro 45 min prior
AAEFX Kre-Alkalyn EFX Pro 45 min prior
AAEFX Kre-Alkalyn Creatine right before wo 1 min
AAEFX Cell Rush post wo
AAEFX LG5 post wo and before bed
Thanks RA, your ''rippedness'' is one for me, with that said, off to do my morning cardio!
4/4/09
Shock wk with twist..WOW
-SUPERSET: STANDING ALTERNATING DB CURL/ROPE PUSHDOWN...2 X 4-6/16-20
1st set 55x6-rope pushdown 90x16 2nd set 50x6-rope pushdown 80x18
-SUPERSET: LYING EZ BAR EXT/FRONT DOUBLE BICEPS POSE CABLE CURL...2 X 4-6/16-20
skulls 1st set 115x6- cable curls 60x15 2nd set 110x6-50x15
-SUPERSET: STANDING BB OR EZ BAR CURL/BENCH DIPS...2 X 4-6/16-20
90x5-bodywt dipsx20 same as 1st set
-SUPERSET: SEATED TWO ARMS OVERHEAD DB EXT/BB REVERSE CURL...2 X 4-6/16-20
1st set 80x6-55x15 2nd set 85x5-50x14
Shock wk with twist..WOW
-SUPERSET: STANDING ALTERNATING DB CURL/ROPE PUSHDOWN...2 X 4-6/16-20
1st set 55x6-rope pushdown 90x16 2nd set 50x6-rope pushdown 80x18
-SUPERSET: LYING EZ BAR EXT/FRONT DOUBLE BICEPS POSE CABLE CURL...2 X 4-6/16-20
skulls 1st set 115x6- cable curls 60x15 2nd set 110x6-50x15
-SUPERSET: STANDING BB OR EZ BAR CURL/BENCH DIPS...2 X 4-6/16-20
90x5-bodywt dipsx20 same as 1st set
-SUPERSET: SEATED TWO ARMS OVERHEAD DB EXT/BB REVERSE CURL...2 X 4-6/16-20
1st set 80x6-55x15 2nd set 85x5-50x14
--------------------------------------------------------------------------------
5/5/09
Chest/Delts
Bench press[smith] all other bench's were taken, I dont like the smith btw!
385x1..too easy 395x1 easy 405x1,1,1,1,1-good feel, and i had a spotter, very important. 1.5-2 min rest max.
Incline press
265x5,5,5.
Flat fly
60x15,55x15,50x20
Delts
standing o-h press
165x9,175x8,185x6,5.
Cheat laterals
55x10,60x6,6
wg upright rows
135x11,125x13,110x13 right into sidelaterals again but used 15's x16...Fried Delts.
25 min treadmill 3.7 mph 7% grade.
5/5/09
Chest/Delts
Bench press[smith] all other bench's were taken, I dont like the smith btw!
385x1..too easy 395x1 easy 405x1,1,1,1,1-good feel, and i had a spotter, very important. 1.5-2 min rest max.
Incline press
265x5,5,5.
Flat fly
60x15,55x15,50x20
Delts
standing o-h press
165x9,175x8,185x6,5.
Cheat laterals
55x10,60x6,6
wg upright rows
135x11,125x13,110x13 right into sidelaterals again but used 15's x16...Fried Delts.
25 min treadmill 3.7 mph 7% grade.
5/6/09
asap in morning
LBA 1 tblsp
and then 60 min cardio..walk/jog
5/7/09
Back/and light bis
Rack deads, pins @ knee
505x8,545x8,565x6,6
Bar rows
275x9,315x8,365x6,5
wg pulldowns
175x12,12,185x10,10
seated cable rows 2 sets
150x15,140x15
wg cable rows
130x17
alt d-b curls
30x13,35x13
hammer
40x12,12,35x15
__________________
asap in morning
LBA 1 tblsp
and then 60 min cardio..walk/jog
5/7/09
Back/and light bis
Rack deads, pins @ knee
505x8,545x8,565x6,6
Bar rows
275x9,315x8,365x6,5
wg pulldowns
175x12,12,185x10,10
seated cable rows 2 sets
150x15,140x15
wg cable rows
130x17
alt d-b curls
30x13,35x13
hammer
40x12,12,35x15
__________________
Thanks bro, seriously, it would be an honor for me as well.
I'm holding together really well, for this i'm thankful.
After breaking out the weed whipper again..LOL, I now need to just focus on my bi's and hammies and diet.
If and this is a big IF I can make it ot the O this year, I'll be 20 lbs lighter. Should make for a fun time!!
5/11-13/09
I have had just a hectic wk this far, I have been switched to dayshift all this wk, really throws things off.
mainly 50 min woth of am cardio prior to work.
This is a trypical wk off for me. 9 wks on 1 wk off.
I have had just a hectic wk this far, I have been switched to dayshift all this wk, really throws things off.
mainly 50 min woth of am cardio prior to work.
This is a trypical wk off for me. 9 wks on 1 wk off.
Thanks bro...My body was saying keep going cause I truly feel GREAT!
But the last time I pushed past the nine wks, I ended up with stupid little injuries.
Alot of cardio asap in morn. After a shot of LBA of course!
5/18/09
After a rest wk..9 wks on 1 off
Power wk Chest/Tri
DB Flat press
4 sets of 120's 1st 3 sets 7 reps, 4th set 6 reps
Inclinepress
280x6,6,5
wted dips
bdywt?+60x5,5
Tri's
close grip bench
275x5,5,5,280x5
Skulls
125x5,5,130x5
1 arm d-b ext overhead
2 sets 50x5,55x5
pushdowns v bar 1 set
70x25
No Cardio
5/19/09
Bis/delts
Bar curls
120x6,125x6,6 130x5
preach curls 2 sets
95x7,100x7
Hammer 3 sets a little cheating going on with the last set.
60x6,65x6,70x5
Machine curls 60x16
Delts
Standing o-h press
140x6,150x6,155x6,165x5
upright rows
135x5,145x5,5
cheat laterals
50x6,55x5
cable side straight arm
3x17
NO CARDIO
5/20/09
Am cardio walking dog 70 mins
5/21/09
Back
Rack deads [pins set @mid shin]
500x5,515x5,5
bent row
315x7,7,6,5
wted chin
bdy wt?x6,5,4 pooping out big time due to work load during the day...SUCKs too..Grrrr
CG seated rows
200x8,210x7,7
pulldowns wg
120x20....I've had it....
Friday will be legs, I'm training several HS athletes that day, showing them BFS box squats, so the box squat will be my main focus along with hammies.
After a rest wk..9 wks on 1 off
Power wk Chest/Tri
DB Flat press
4 sets of 120's 1st 3 sets 7 reps, 4th set 6 reps
Inclinepress
280x6,6,5
wted dips
bdywt?+60x5,5
Tri's
close grip bench
275x5,5,5,280x5
Skulls
125x5,5,130x5
1 arm d-b ext overhead
2 sets 50x5,55x5
pushdowns v bar 1 set
70x25
No Cardio
5/19/09
Bis/delts
Bar curls
120x6,125x6,6 130x5
preach curls 2 sets
95x7,100x7
Hammer 3 sets a little cheating going on with the last set.
60x6,65x6,70x5
Machine curls 60x16
Delts
Standing o-h press
140x6,150x6,155x6,165x5
upright rows
135x5,145x5,5
cheat laterals
50x6,55x5
cable side straight arm
3x17
NO CARDIO
5/20/09
Am cardio walking dog 70 mins
5/21/09
Back
Rack deads [pins set @mid shin]
500x5,515x5,5
bent row
315x7,7,6,5
wted chin
bdy wt?x6,5,4 pooping out big time due to work load during the day...SUCKs too..Grrrr
CG seated rows
200x8,210x7,7
pulldowns wg
120x20....I've had it....
Friday will be legs, I'm training several HS athletes that day, showing them BFS box squats, so the box squat will be my main focus along with hammies.
5/26/09
RR wk Chest Dlts
Incline db press
95x7,100x7,105x6,110x6,115x6
bench press
275x10,280x10,295x9,300x9
flyes flat
70x12,80x12
delts
upright row
135x7,145x6,6
bent lateral
55x10,60x10
cable sl's
5x11,11,4x13,4x12
abs 9 sets
3 sets wted crunch 70lb d-b on chest x 12
3 sets of jackknifes
3 sets of planks with a 25 lb plate on my back
25 min treadmill,3.8 mph-6% grade
RR wk Chest Dlts
Incline db press
95x7,100x7,105x6,110x6,115x6
bench press
275x10,280x10,295x9,300x9
flyes flat
70x12,80x12
delts
upright row
135x7,145x6,6
bent lateral
55x10,60x10
cable sl's
5x11,11,4x13,4x12
abs 9 sets
3 sets wted crunch 70lb d-b on chest x 12
3 sets of jackknifes
3 sets of planks with a 25 lb plate on my back
25 min treadmill,3.8 mph-6% grade
HOOPIE
Registered
there is only one thing to say:
ANIMAL!!!!!!
ANIMAL!!!!!!
Internet Probs...Hopefully solved.
6/2/09
Chest/Delts
7-8 min warm-up on treadmill
r/c movements for shoulders
chest press warm up 135x12
BFS Towel Bench
320x6,6,6. 335x5
incline fly
75x10,80x9,85x9,8.
assisted dips
2 sets x13 1.5 min rest between sets.
Delts
1 arm o-h db press
70x8,75x8,7,7
sl's
30x12,35x11,11
rev pec dec 2 sets
160x12,170x11
wg rows[bar to chest]
185x10,180x10
ab work...blah.
6/2/09
Chest/Delts
7-8 min warm-up on treadmill
r/c movements for shoulders
chest press warm up 135x12
BFS Towel Bench
320x6,6,6. 335x5
incline fly
75x10,80x9,85x9,8.
assisted dips
2 sets x13 1.5 min rest between sets.
Delts
1 arm o-h db press
70x8,75x8,7,7
sl's
30x12,35x11,11
rev pec dec 2 sets
160x12,170x11
wg rows[bar to chest]
185x10,180x10
ab work...blah.
6/3/09
Gotta love Leg Day
10 min bike for a warm up followed by 1 set of leg ext 100x15
Squats
375x10,405x10,[455x9,8..475x6 knees wrapped]
ext 3 sets
175x12,12,185x11
seated leg curls
205x12,215x11,220x9,9 drop set220x8 drop to 170x6 more
sldl
275x12, 4 sec stretch 3 sets
hypers toes up+35 lb plate 3 setsx8 reps
8 sets of calves
4 seated, 4 using leg press.
NO CARDIO
-LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEALS
-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
Gotta love Leg Day
10 min bike for a warm up followed by 1 set of leg ext 100x15
Squats
375x10,405x10,[455x9,8..475x6 knees wrapped]
ext 3 sets
175x12,12,185x11
seated leg curls
205x12,215x11,220x9,9 drop set220x8 drop to 170x6 more
sldl
275x12, 4 sec stretch 3 sets
hypers toes up+35 lb plate 3 setsx8 reps
8 sets of calves
4 seated, 4 using leg press.
NO CARDIO
-LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEALS
-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
Last edited:
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEALS
-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
6/4/09
bis/tri
alternating db curls
45x10,50x10,9
Preacher curls
85x12,12,90x10
Hammer curls
60x10,65x10,9
tris
Skulls
115x10,120x10,125x9,130x8
v bar pushdown
110x12,12,100x13
assisted dips 3 setsx15
20 min cardio
3.7 mph/5*grade
I had a lot of things to do to prepare for my fishing trip, so i had cut cardio short!
-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
6/4/09
bis/tri
alternating db curls
45x10,50x10,9
Preacher curls
85x12,12,90x10
Hammer curls
60x10,65x10,9
tris
Skulls
115x10,120x10,125x9,130x8
v bar pushdown
110x12,12,100x13
assisted dips 3 setsx15
20 min cardio
3.7 mph/5*grade
I had a lot of things to do to prepare for my fishing trip, so i had cut cardio short!
6/8/09
Back
Rack Deads pins set 1 inch below knee cap
575x7,585x6,6,5....605x3
Bar rows
335x6,345x6,365x6,6
CG cable pull downs
230x6,200x8,180x12,160x15
pull overs
100x10,90x13
machine pull downs
100x25
20 min treadmill, 3.8 mph-7*grade
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEALS
-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
Back
Rack Deads pins set 1 inch below knee cap
575x7,585x6,6,5....605x3
Bar rows
335x6,345x6,365x6,6
CG cable pull downs
230x6,200x8,180x12,160x15
pull overs
100x10,90x13
machine pull downs
100x25
20 min treadmill, 3.8 mph-7*grade
LBA PRO: 3 SERVINGS PER DAY 30 MIN BEFORE MEALS
-CELL RUSH: 1 SERVING 30 MIN BEFORE PRE WORKOUT MEAL ON TRAINING DAYS
-LG5 PRO: 1 SERVING 30 MIN BEFORE POST WORKOUT MEAL ON TRAINING DAYS
-EFX KREALKALYN PRO: 1 CAP 30 MIN BEFORE PRE WORKOUT MEAL
-EFX NYTRIC PRO: 1 TAB 30 MIN BEFORE MEALS 1, 3, 5 BOTH TRAINING AND OFF DAYS
-KRE ALKALYN: 1 CAP 30 MIN BEFORE POST WORKOUT MEAL TRAINING DAYS AND FIRST MEAL ON OFF DAYS
Hey Tank! Thought I would stop in and check out your journal. You look awesome...simply yummy!
605?? Dang Tank. Awesome.
Thanks dg. I feel like I worked my back today..LOL. Always a good feeling though.
Youre still around, COOL! Hows life??
6/9/09
bi/tri
Alt db curls
55x7,55x6,50x7,7
Hammers
65x9,70x8,7,55x12
1 arm preacher
30x12,25x16
Tris
pushdowns
140x7,7,150x6,6 160x2
rg push downs
110x12,12,120x10,9
dips assisted
2 sets x20-25 reps...forgot wt used.
No Cardio@ center, but I got tons chasing a lot the kids around at my stepdaughters softball game, 1 hrs worth.LOL
bi/tri
Alt db curls
55x7,55x6,50x7,7
Hammers
65x9,70x8,7,55x12
1 arm preacher
30x12,25x16
Tris
pushdowns
140x7,7,150x6,6 160x2
rg push downs
110x12,12,120x10,9
dips assisted
2 sets x20-25 reps...forgot wt used.
No Cardio@ center, but I got tons chasing a lot the kids around at my stepdaughters softball game, 1 hrs worth.LOL
Thanks Eric, My journey has just started, should be interesting around Sept and Oct!What is bigger than a Tank? A Tom! Watch naturals!
