Start of pyramid training routine with conrad. 3 sets of decreasing reps / increasing weight
Legs: Leg press (squat rack was in use), leg extensions, leg curl, sumo squats, and hammer mach calve raises
Shoulders: Mach shoulder press, cable side delts, reverse delt flys, front delt hammer raises, and shrugs.
Legs did not feel as exhuasted then usual, i can still walk while most of the other times when squating i can not walk without caution for fear of legs collapsing. But I can feel it in my legs.
Shoulders today was amazing. Kept up the pace with minimal rest and almost made it into a circuit since many of the machines where in use.
Meals: 1. Macaroni + veggies + beef brisket 2. Fruit + assorted nuts 3. XL Pho bowl of Salad 4. Spare ribs, veggies, rice 5. Medium pizza: ground beef, double mush, green peps, sausage(lol) 6. Protien shake + milk + fruit
Had my interview today. Went to gym after with conrad.
Workout Pyramids
Chest: Pushed more weight than i expected, freegin conrad assists too much lol. I need 2 fingers that's all. okay ---- Flat bar bench, incline bar bench, cable xovers, incline DB flys
Tri's: cable v bar pulldowns, skull crushers, dips till burn out
pretty good burn, my chest and tris are dead even though we only did 3 tris. I still think conrad can push more weight then he does. If you're reading this buddy, you know it too.
Meals: 1. Dump..lings 2. fruit + muffin 3. Rice, fish, eggs, tomatoes, bak choi 4. Blue menu beef burger + white pita wrap + cheddar & mozzerela & marble (HAHA), salad 5. Fruit + nuts 6. Shake
i need a magic bullet to mix shake. this shit is nasty now
Brought my brother to the valleys today. Fucken manager was there when i came in so george couldnt get him in for free. bastards.
Tina and simon were there. so no lazy simon.
Conrad pantied out, but it was great because the gym was empty. Got a great work out in without disturbance. Just spotted my brother here and there
Routine: Pyramid 3 Back - seated close grip cable rows, lat pull downs, seated wide grip cable row, reverse fly (mach), lower back extensions (35lbs), single arm row (left side only)
Biceps - EZ curl reg, hammer DB curl, short handle cable curl, preacher curl, single arm concentration curl.
Forearms - the usually routine 45lbs -25 reps (my brother participated as well, he liked it)
Meals: 1. Dim sum.. lots of it haha 2. Muffin, pistachios, bannana 3. Rice, satay beef, asparagus 4. Blue menu beef burger + pita + cheese, salad 5. Shake
day originally scheduled for snowboarding. only got in 2 hours of it, nonetheless it was 2 of probably the best snowboarding of mine (and robs) we've ever had so far. Pure speed, high air off ramps, seeing rob hit a jump!!, eric...falling haha.
cut short cuz of erics deep laceration. 4 hours of hospital time.. nice.
Decided to go to gym, rob bas there. Did a random intense ab routine, with traps at the end with bas and rob. Skipping in between as well.
Meals: not as many as i would have liked cuz of boarding 1. eggs multigrain toast cheese 2. tim hortons ham and cheese, chicken noodle soup, oj 3. swiss chalet quarter chicken white meat (dam dry meat), salad, potatoe. 4. instant noodles + egg 5. shake
First day back after a 2 week layoff. That was 1 week longer than i expected or was planning for. I thought it would be detrimental on my overall strength with not being able to continue where i left off, but turns out it didnt do much.
Had a slight fever and cold symptoms (even though it points to the flu) but i'm not that out of it.
Tricep: cable pressdown, cable rope, dips till failure
felt like i was going to barf during the end of it. Gotta get healthy 100%, don't want to this to throw everything off for the follow weeks to come where the real training will get intense
one thing i must say is that it's good to see that even after a 2 week lay off you can get back into it quickly. taking time off is one of the main reasons ppl start training, and its good to see that the rest, and now the flu, cant stop the duk flow! good stuff!
but get those meals in so you can get hoogey! then you can just diarrhea it out lol haha.
Today's cardio/circuit session was intense today. It was difficult to keep up with chest congestion. It was hard not half assing it. But i got in a very decent ab routine. 20mins abs.. mostly with the ball.
food was food. i forget half the things i ate today.
when i read macaroni i started to salivate lol. hahahha
good stuff today! now when you are not sick, i can see some real effort lol hahah. you can run with the arms flailing and the shit face like me lol. friggin shiny like hulk hogan!!!!
Friday Shoulders x2 with rob and bas: Stripper set and tri/superset with traps delts
very intense overall, something ineeded to shock my shoulders and help stimulate muscle growth as my shoulders are udnersized and have been lacking in terms of workouts. I will try to incorporate those exercises/routine. Also focused on left side back/lats to even out uneveness with single left arm pullups, left arm side DB rows and cable pull downs. + forearms
VB these few days have been intense. It's been wicked getting back into it and seeing the skill progression of everyone. Great job!
Shoulders: DB Arnold press, mach shoulder press, front and side DB raises, seated rear delts DB, DB shrugs, burn out x 2 smith mach shrugs
Forearms: 45lbs x 30 reps, 60lbs x 15 reps (someone broke the padded handle bar attachment, so no dancing forearm moves lol)
Need to work on my squat technique. One of the personal trainers pointed out a flaw in my squating. I noticed it too now. I lean and put my knees past my toes slightly sometimes which is putting extreme amounts of pressure on my knee joints = bad. I will try putting abox infront of my toes next time to counter act that.
Chest: Bench press, incline press, flat DB flys, close grip bench press
Tricep: Vbar push down, rope push down ext, rope overhead ext, dips till fail.
Seeing some gains in my chest strength and size. Been really focusing on my breathing and find that it helps alot when pushing the heavy weights on the bench.
Shoulders/traps are killing from yesterdays workout. I'm pleased with that considering i hardly get a pump in my shoulders.
hey jay, with the squats, try using the wood block under your heels. it keeps your weight balanced so that you move in a vertical line as opposed to leaning forward overly, thus causing the knees to go past the toes. try it out!
10 mins of full body stretching. I'm finding that my flexibility is becoming limited with the lack of stretching and weight training. So must do more stretching to maintain the range of motion.
My shoulder is hurting again, after the chest routine. I think its inflammed. (initially aggrivated from the snowboarding fall of that huge ramp). I belive my condition is called Crepitus, crunching of the joints during movement. I hope its not a tear and it doesnt further affect my training. May go see a doctor if it gets worse
george rests way too much and walks around the gym when doing exercises. made me laugh when he wast trying to impress me with his bench .. 1 plate for 4 reps. lol
George did bootcamp with us one time, it was the same thing. He would leave the gym constantly to get water. And sometimes when we were all doing the circuit, he just stood there! It was funny cause Lisa the instructor called him out for it!
George did bootcamp with us one time, it was the same thing. He would leave the gym constantly to get water. And sometimes when we were all doing the circuit, he just stood there! It was funny cause Lisa the instructor called him out for it!
Sunday Shoulders/Legs day. Conrad is a no show because of 'numb legs'. I think my hits on him were too hard at whirley ball lol.
The gym was very empty so it was really easy to get in all the exercises i wanted without interuption from other stranglers.
Legs: Really focused on my form, used 10lb plates to place my heels over and the box to give me an ideal of how far over my knees were going.
Squats - Dropped 5 lbs on my max to my previous week in order to focus harder but did 1 additional max weight set Leg extensions, stiff legged dead lifts (again lower weight but double max set), Sumo squats, calve raises (3 + 2 max sets)
Shoulders: Arnold press, shoulder press machine (killer this time, used back grip), side delt raises, reverse flys (pushing off with wrists instead of gripping to really target rear delts), DB shrugs + 1 additional max set
Abs: ball, knee tucks, etc etc.
eating left over Astoria meals is wicked post workout!! meat meat and more meat!
Chest: Pyramids -Bench press (really feeling good with this exercise now. (60 each side comfortably at 6) -close grip incline bench press (smith) -decline DB bench press -cable xovers
Triceps (super sets with rob and basil, great work out) -Overhead cable rope extensions -rope push downs -vbar push downs -modified standing close grip push ups
Burnout tri-set mach chest press (so much hurting)
everyone is slacking on their posts..esp mara and tina. rob you too buddy. keep up the posts!!
wow... lol mary, read my post on your wall and the 'group' wall. lol GOLDBERG = the man = WHO's NEXT??!!!
http://youtube.com/watch?v=yieAXxohk3o
anyways. again, the gym was empty. Great work out today. Got the biceps pumping.
Pyramid Sets Back: -Bent over/standing cable close grip rows -pull down machine -BB bent over wide grip rows -roman dead lifts
Biceps: -leaning on wall ez bar curls -hammer curls -single arm preacher curls (this is a crazy exercise to focus one arm) -8 low + 8 upper + 8 full BB curls
i think i'm on a new streak.. two days at the gym and no one has been there :)
Intense weekend of boarding at Vermont. Basically got a leg work out for 3 days, esp when you board through the glades.
Last week of pyramid sets
Chest: overall, my strength and definition has increased dramatically in this area. Bench overall has gone up 15lbs each side which is huge considering my lean body type.
-Flat Bench press -close grip flat smith bench press -incline bench press -incline DB flys -mach chest fly burn out (good one rob with the blue balls squeeze :| dirty lol haha)
Triceps: At first I thought my triceps routine was sufficient, but now that I reflect and see, i think i need to revamp my arms in general. The definition and size is not where i want it to be which is dissapointing.
-v bar press down -rope press down extensions -ez curl bar skull crushers -???? what happened to this last one?? I think this is why my arms are small still
Back: -Vbar grip rows -closegrip cable squeezes -sitting med ball individual cable pull downs -lying down side rows -roman dead lifts -incline reverse flys -wide grip low rows burnout (see how many exercises i can get in without con!! lol)
Biceps: -ez bar standing curls -cable rope hammer curls -seated incline DB curls -single arm preacher concentration curls (my bis were freekin burnt, could hardly complete my last set properly)
I couldnt believe my eyes today. I'm not surprised at the bs i see in the gym, ppl doing absurd about amounts of weight for ridiculous exercises. Must be nice to bench 3plates + a quarter only 3 times not even partially with a crazy amount of pelvic lift. Pathetic.
New Routine: 6 X 6 X 6 -chest/back -arms + forearm -shoulder/legs + forearm (if ness) Really hoping to see some HUGE gains these few weeks in terms of strength and size. Going to try to overload with mass
Wed Feb 13 -Chest/Back- Chest: -flat bench(60/side) -incline DB bench (50-55) -decline bench press (50/side) -pec deck (115-125) Back: -smith low rows (50) ((i dont know how you do this one rob, it feels so unnatural with the restricted movement)) -sinlge arm pull lat pull downs (90-110?) -reverse push up / lying down pull ups(failure) -dead lifts (50/side) -rear flys pec deck
Legs:6 6 6 -squats (52/side).. been a while since i falied on my last few reps -lunges(45) -leg curls(105) -leg extensions(95) -calve raises superset (175)
Shoulders: -smith press(50) -arnold press(40) -side + front delt superset (20) -DB shrugs (75)
my arms are still killing from yesterday's workout.. awsome since i don't usually feel sore in my arms this long!.. i've notices some size increase in my forearms which is great cuz it'll make my skinnny ass arms look bigger.
Arms felt like a shitty day, didnt feel very motivated, and the gym was freezing.. i didnt get a decent workout IMO. no soreness, not a huge strain pushing. I think may have reached a plateau with my exercises.. time to switch up the routine, well see if conrad likes it lol supersets and strippers
Biceps: -ez curls (22.5) easily time to move up 2.5 -rope hammer (105-110?) -single arm preacher/concentration (25) -preacher curls (17.5) good weight. failed last few reps on each set
Triceps: -v bar press down (150) -rope overhead ext (60) -dips till fail (18, 12, 8) i dont know why we didnt do anymore. see. it lacked that day. so shit.
Start of New Routine: SUPERSETS - 30sec rest DAY 1 10x10x10 Chest: -DB flat bench press (60s) / flys (25s) - smith incline close grip bench press (30/side) / DB incline flys (20s) - DB decline bench press (40s easily) / DB decline fly (20)
Back: - between legs BB low row (60) / horizontal pull ups (failure) - DB reverse fly (15s) / assisted pull ups (100 - failure) - cable scapular retraction w/rope (150) / back extensions (25)
+ Abs (total time 1h 10 mins) this new routine felt great, esp since i could do it quickly by myself. Although the gym was packed i was able to get a great burn without interuptions minus the mini goldberg that walked in lol. freegin guy had no neck and he was only about 5'7". I also helped some 15 year old that just started, he was using the bench backwards on the smith and seemed alittle confused so i let him know what he was doing wrong and showed him the right way. I'm a good guy. *taps back*
hahah good guy lol. good stuff with the routine! changing it up will for sure give you some new gains to add to the changes that you've already seen! and the best part about it is that you can get it done quickly, and by yourself in the event that con cant make it, or is watching One Tree Hill lol hahah. good stuff!
thanks tina. all about gettin ready for summer time!!
Day 2 SUPERSETS Legs / Shoulders
Legs: - deep box squats (32.5/sd) / sumo squats (35 plt) - leg extensions (60) / leg curls (80) - ball on wall squats (30s) / stiff leg deadlifts (70) - calve mach (70) x 4sets / single leg calve rasies (35 plt)
Shoulders: - arnold press (30s) / upright rows (15s) - side delt raises (12s) / front delt raises (12s) [really light but really intense burn!!] - DB shrugs (45s) / reverse fly (15s)
awsome burn even with a large reduction in weights. i'm sure i'll feel sore tomorow! supersets really gets the core temp up and makes ya sweat, should burn more calories while i'm at it too.
and i dont know if i can do BFL. i'd die running that long/much
good stuff jay! how deep is deep on your squats? like me deep or like conrad deep? lol. and i wanna see 5 plates on the calf raise machine next time! lol haha. snake eating the rabbit my friend.... snake eating the rabit!
i usually go at least 90 degrees when squating. Now esp since i'm focusing on my form with a reduced weight (even with my heavy 6 reps) i would concentrate on not squating past my toes awhile trying to produce a deeper squat.. last workout i was sqauting like you rob, yes onto the box.!! and now my legs and ass hurt
Day 3: SS Arms Biceps: - DB curls (25) / standing conc curls (15) - reverse grip cab curl (50) / rope hammer curl (70)
Tricep: - DB overhead ext (35 too light) / unassisted deep dips - vbar press down (70) / rope seperation extensions (60)
Burn out: max repitions till fail - preacher curl (15/sd)25,20,15 / overhead ez curl tricep extensions (15/sd)20,15,13
Forearms: (you should have seen conrad do his 15 lb BB lol) - (80s) pronator 20,15,15 - (60's) extensor 18,15,13
i like the burn out at the last where we encorporated the bi/tri SS. Real burn and it kept us pumped for both muscle groups
forearms were so freegin pumped.. i felt like arnold and his orgasmic pump feeling lol.. rock hard baby. like a you know what!! ohahaha (mary and mara are like... whaaA does he mean?? tell me rob!!)
i noticed i don't eat much more than i should have, which is fine because i'm more focused on gaining lean muscle mass and definition (obviously need the cardio to achieve max muscle def). I think my caloric intake is sufficient right now so no need to modify.
good to see everyone is motivated like crazy. You all better be ready for summertime!!!!
i don't post at work because i don't use non work sites.. :) i.e facebook *cough* mizzy
no posts = no work outs.
Cardio: 45 mins of basketball
I hope next time we can get some more energetic vball as I was just as annoyed as Rob was. Rob, don't worry, I honestly was feeling the same way as you were with the frustration on the effort everyone was giving.
DAY 4 10x10x10 Chest: -DB flat bench press (60s)failed on 3rd set at 6 shit / flys (20s)i lowered but it was still hard! - smith incline close grip bench press (32.3/side) up 2.5 / DB incline flys (20s) - DB decline bench press (45s)up 5 / DB decline fly (20)
Back: - between legs BB low row (60) / horizontal pull ups (failure) 13,10,7 - DB reverse fly (15s) / neutral grip pulldowns (90) crazy burn!! - cable scapular retraction w/rope (190) / back extensions (25)
basically, same work out as last week. Soon i will change it up, i just like to see where i'm at in terms of these exercises. My biceps were pumped today from the secondary muscles hit with back. Again, on my own today. I could get used to this
Legs: - deep squats on rack (35/sd)up2.5 / sumo squats (45 plt)up 10 - leg extensions (75) / leg curls (90) - ball on wall squats (30s) / stiff leg deadlifts (30s)much much lower but i increased the reps - calve mach (70) x 4sets / single leg calve rasies (35 plt)
Shoulders: - arnold press (35s)up 5 / upright rows (15s) - side delt raises (15s) / short bar front delt cable raises (~50) - DB shrugs (45s) / seated high incline shrugs (45s) - reverse fly (15s) / reverse fly machine (85) - shoulder press machine (100) x 2 sets 12 reps.. i needed to burn out to feel completely drained
my legs were freegin beat.. esp after i did my first few sets of squats. I really like the freeweight rack better than the machine. You really have to focus on your form and it puts so much added strain on your core, i love it. All that extra breathing for just one rep haha. freegin this guy was staring at me like wth he's not even doing that much weight. As i was doing the shoulder press machine, i saw a girl with the greatest ass ever at the gym. Freeg, so hard to concentrate with her standing right beside the sissy bar rack talking to that guy that looks like Jason Kapono. haha. but wow did she have a sweet bumm!! Oooo thank goodness for tight joggers/lululemon pants...too bad her face wasn't as nice as her bum bum.
Biceps: - DB curls (25) / seated conc curls (15) - seated incline DB curls (20) / close grip partial reverse push ups 12,10,9 - reverse grip cab curl (50) / preacher cable rope curl (moved the entire bench over, ppl were like wth is he doing) (65) - 10 lower half + 10 upper half bb curls(35) freegin could barely complete an actual rep for the upper halfs lol so dead
Tricep: - skull crushers (17.5/s) / dips - DB overhead press (45s) / single arm extensions (12s) lol - rope press down extension (65) / overhead rope extensions (50)
this week has been amazing. As much as i like having conrad as my partner, i find it really efficient doing it myself. Oh, conrad took the "week off". I haven't had my ENTIRE body sore at one time, it's great!. chest and back still kill everytime i flex or touch lol, legs are tender during bending, and arms are mush now.
so have you seen the arabic guys that come now? lol these dudes are jokes man.. first off they are so skinny and they wear the tightest and skimpiest clothes: tank tops, etc. ok anyways, they always do the oddest and most useless exercises. for instance, one dude was just lifting the bench bar up and down with like 45+25plates on it and showing off to his buddies. haha me and con were like :| what? haha. and today the guy was doing some odd exercises which looked like a cable press/fly but with a reverse shoulder delt raise... so so pressing instead of lifting. lol i couldnt resist smiling and staring haha. Oh and accoring to them you have to work at least 1.5 hours in the gym to get a good pump.. lol they were there for 45 mins haha
ya those guys are great! last week they were showing off with triceps so i went to do a set of 12, stacked out and with added weight lol. then the next weight day they were trying to show off their legs to their friends so i proceeded to do seated calf raises with 7 plates on it for 10 reps lol haha. im a jerk! lol
Chest: -DB flat bench press (60s)failed on 3rd set at 8 this time / flys (20s) 25's were being used, but i still fail my presses at 3rd set so its ok - smith incline close grip bench press (32.5/side) same weight but it felt heavier / DB incline flys (20s) - DB decline bench press (45s) perfect amount now / DB decline fly (15) actually lowered because someone was wasting their time using the 20's. But my lower pecs were killing (pure squeeze at top of rep)
Back: - standing between legs BB low row (65)up 5 / seated cable rope rows - DB reverse fly (15s) / neutral grip pulldowns (90) felt so much harder even with same weight again - cable scapular retraction short bar (200 max out!!) / back extensions (25)
Burn out set x 2 (failure) -close grip push ups on half ball (12, 10)
as usual, my chest and back feel great post workout. Overall weakness then the soreness with come tommorow. Day 4 solo lol *oh well*
ahahhah solo lol. sux! great stuff with the training jay! hopefully soon you will be able to push weights from the male side of the rack! lol. jk jay! you know you are kicking ass! awesome job with the SS! not to change that solo comment lol.
Legs: - deep squats on rack (37.5/sd)up2.5 / sumo squats (35 plt) down but couldnt do more - leg extensions (80)up 5 / leg curls (95) - ball on wall squats (30s) adjusted my stance so i didnt lean against the ball. I find it puts less stress on my knees / stiff leg deadlifts (30s) - calve mach (75)up 5
By this time, i was really straining. My legs were so pumped and literally rock hard from all the blood being pushed into my muscles. I felt like puking no joke.
Shoulders: - Seated ball DB shoulder press (35s) / upright rows (15s) - side delt raises (15s) / short bar front delt cable raises (40) some dude asked me what i exercise was doing.. it creeped me out at first cuz he was just staring at me do my exercise lol - DB shrugs (50s) up 5 / seated high incline shrugs (50s)up 5 - reverse fly machine (95)
Those arabic guys continue to amaze me. lol 25 mins in and out of the gym. The smallest one was walking around like a tough boy lat spread arms out lol. freg i wanted to walk into him doing a arm flex by accident.. ok not by accident. haha
Ok so a new standard has been set for me in terms of the most amazing buttocks i have seen at the gym. As i walked out i opened the door for this light brown girl and she wasnt that hot or anything but i turned around and :O omg thank you Lu Lu Lemon. wow is all i have to say haha
Since everyone is posting their goals, i will update my status of where I am with respect to intended reasons why i started working out.
1. Gain size/mass and definition in chest, arms, shoulders, back, and core. Also equalize my lower body so I don't look like a stick with massive upper body like most kids in the gym today. I am not concerned with gaining pure mass because I just don't have the diet discipline or time to be able to have huge increases. Who has time to eat 5000 calories of good food a day 5-6 times a day?
2. Noticable definition in pectoral area. Fill out upper chest region where collar bone meets pec. In addition, round out overal pec so as not to have only large outer chest (as most people generall have since they usually only do outside pec development exercises i.e. bench press). Finally with chest, develop overal lower chest region so it can help fill out my akward curvature my chest has.
3. Properly develop and increase strength in shoulders. My shoulders have probably been the weakest area of my body and hardest muscle to develop. Who doesnt want scotty pipen ripped or goldberg size delts?
4. Increase arm size. I should really have measured my arms when i started but i think i'll measure soon and compare a few months later. My biceps are undersized and I require more overal mass building exercises to just increase overall thickness. My triceps are decent and we all know triceps are what make your arms look HUDDGE *flexes under light*
5. Keep up with back exercises to straighten out posture. So far it has helped as Rob once pointed out i seemed taller which is a good sign i guess. Also concentrate extremely hard on form when working lats as my left lat WAS grossly disproportionate to my right. As of now, the left is balancing out but still slightly smaller.
6. Develop stronger core. I recently started integrating core muscle building exercises that require you to flex your entire core region. Freeweight Squats, routines on medicine ball, hanging leg raises, etc. Gotta be able to grate that cheese one day!!! haha
Post fat pictures to come.. not sure when. I guess whenever everyone else posts their post fat pics also! I wish i was darker.. i'd look more ripped
jay man, i must say that have been doing amazing since you joined the gym! one day, if you work hard, you will look like me.... lol. jk. but i know that you will reach all your goals cuz you have wicked work ethic! great stuff!
Conrad made it out today. Nice. Saw bas and mara at the gym. I want basil to be my personal trainer wth lol
Biceps: - standing DB curls (25s) / seated concentration curls (15s) - preacher bench cable rope hammer curls (70) / reverse grip cable curls (40) my forearms are hurtin' now wicked!! - alternating seated incline DB curls (15s) / reverse close grip pull up (never become relaxed)
Triceps: - skull crushers (20/s) / dips (quite difficult near the last few) - v bar press down (115) / rope extensions (70) - close grip bench press
BURN OUT: - preacher curls (12.5/side) this was so freekin heavy even though its way below my limit - overhead extensions (12.5/side) 20 reps
Forearms and abs will have to wait for the weekend or tomoorow. Probably two ab workouts during the weekend.
Time to change it up next week. I will start an intense core training and slightly modified full body and plyometric routine. The superset routine has been quite intense and has yielded some pretty satisfiying results. I'm sore for days now for each muscle group as opposed to pure fatique the first couple hours.
Little Red Riding Thong in the house! Just wanted to bug you! What happened to you helping me out with weights? lol. Let me know when you're doing weights next.
You should try Yoga for real! I know I know Yoga is whack but it really does help with flexability AND it helps your range of motion when you work out. It stretches and lengthens your muscles and it will benifit your muscles FA SHO!
I just started doing Yoga a few weeks ago and i'm a bit more flexible and my extensions when I do weights has increased as well.
Had dim sum today. way too much. Make up day for my lost exercises and other muscle groups i wanted to focus on again.
- Random Abs routine (pretty good, i was sweating good)
- Biceps: Again my biceps are smaller than I want them to be. Scott Stiener eggs!! - ez curls, concentration curls, heavy hammer curl bar, heavy DB curls. All in quick succession.
- Forearms 5 sets top and bottom
practiced my flexing hahaha lol.. flexing actually helps you give alittle extra pump.
lol 1/4 H lol. a macronutrient is a larger nutrient like Protein, Carbs or Fat where micronutriens are vitamins and minerals. if you are able to get a good amount of protein and carbs throughout the day and especially with the meals following your workout, you should be able to recover well. also a matter of specific types but that's a long discussion lol.
Volleyball as cardio. Very intense play for the first 3/4. It was good. A+ effor for everyone!! That kind of intensity and games i enjoy, esp the non hogging *cough* everyone knows what i mean haha
So i'm still stuffed up from sunday. My throat is not getting better. Hope i can sleep it off
Made a new routine today at work lol. Basically incorporating robs suggestions with my SS routine. I've added a shit load of different exercises and i hope this will keep it exciting and spurt some real awsome results as such!!
Start of new routine Week 1: Complimentary muscle groups 12,10,8 reps superset x 3 sets
Chest: - DB flat bench press / flys (8reps) - DB decline bench press / DB decline fly (10reps) - close grip push up on half ball / DB lying down pullovers (12reps)
Triceps: - Vbar pushdown / rope pushdown (8reps) - reverse grip cable push down / incline bench cable push down (10reps) - DB overhead extensions / weighted bench dips (12reps)
Burnout set: -close grip incline bench press smith machine (7 reps at 25/side)
i will not be marking down the weights here this time around as i am loggin them on my routine sheet i printed out. But this list is pretty extensive and rob cleared up some confusion regarding the actual execution of the supersets. It's all good now, i was crazy pumped today. APparently the 55's are actually 63's lol. Imma beast!! my chest and triceps were so dead at the end i almost dropped the weight on my head trying to do overhead extensions lol PAM shots.. here we come! ps. when mara says she was looking at you and says you were doing a good job, she really means she was STARING at you .. creep hahah jk!
hahaha wicked job jay! another good thing about htis routine is that b/c you wont be able to do the exact same workout in a month, you really force yourself to get the most out of that workout! great stuff jay!
and staring is creepy lol hahah. i had a guy who was staring at me in the gym, knock on my car window last night to ask me questions... this is getting ridiculous lol
Week 1 Day 2 Complimentary 3 sets. 12/12/12, 10/10/10, 8/8/8 Back: -Bent over 2hand long bar row (12) / Bent over DB row palms in (12) - wide reverse grip BB row(10) / Incline shrugs(10) - Lat pulldown(8) / Straight arm pull (8)
Biceps: - Alternating seated DB curls (12) / Hammer DB curls (12) - Close grip EZ curl (10) / Lying supine curls (10) these were something totally new i tried. It was quite challenging as it really puts alot of stress at full extension - Reverse pushup (8) / BB Curl(8)
It was good today. Con made a nice effort to push out some last few reps. My back is feeling great, bis pumped. Chest annd tris from yesterday are crazy sore. My viens are poppin!!! lol vien club we all are here!
^ what? you obviously never encountered face to face with the NOONAN lol.. *flexes arm under cheat light* hahaha you want some bitch??!! haha
Week 1 Day 3 Complimentary Muscle Groups: Supersets
Legs: - BB Squat (8) / Hack Squat (8) - DB Step ups (10) 4 stacks not high enough / Side BB split squat (10) - Overhead speed squat (12) / Front BB squat (12) - Calf press on leg press machine substituted for Seated Calf raise (12) - Rocking standing BB calf raise (12) this is such a wicked exercise!!
Shoulders: - Smith BB press (12) / Side delt raise (12) - Smith Shrug (8) / Eband press and side delt raise (8) - DB Shrug (10) / Front plate raise (10)
Today was a wicked day! I haven't sweated like the way i did today in a long time. I actually had to use my towel to wipe my face and my shirt was drenched after legs. My calves are killing now, usually then don't after a workout so this is different and a good feeling. I always find Superset leg days extremely taxing because of all the compound movements but today felt extra tiring. I really wanted to push today for some reason. I got these crazy ass skin abrasions / blood marks all over my delts and biceps from the Barbell doing front squats.. sick!! pppl will think i'm crazy, yo u can't test this!! *points to arms* lol
vein club yo!! good to see mary and rob poppin!! mara and bas, you guys are next!! tina where you at??
Good job Jay, I saw you working hard.. cause I was stalking you being a creeper lol.
Crazy Veins, you should be proud my friend, cheat light or not, you're totally part of the club! And NO TAKEOVERS ALLOWED!! NO SCANDEL!! NO FAKE VEINS (ie Rob)
Bootcamp 1hr 15min I though i'd never see myself writing this lol
ok so bootcamp was surprisingly fun, as Lisa? the instructor was very energetic even though she kept telling me to put my ass out more on those biomechanical nightmare shoulder push ups. I'm too freekin tall to do it like you woman!! lol
I have to say bootcamp was not as hard as i anticipated (as rob already knows i was just worried i would tire too quickly as i have not included any cardio training in the past few weeks). But it was actually quite easy all things considered. Our old circuit training is much more intense and exhausting due to the fact that it only included straight cardio with no breaks in between. But there was a point during bootcamp where it got quite intense with the 2 minute skipping as i tried to go all out with it, sweating like a hoggie.
I think i may include bootcamp next week into my routine as I am trying to incorporate some more cardio training. I have to say though the superset training is helping as it requires alot more heavy breathing and i feel that i sweat more. So maybe it contributed towards my stamina. lol yah right.
Ps Thanks for lunch! I don't know what the big deal is about chicken and rice though lol.. i don't like white man rice haha
Usually bootcamp isn't as packed so if there were less people we could have done more I think. As for the difficulty level, increase your risers. At least 3 I would say. We were suppose to increase our steps after the 2nd round and we're suppose to have 5 rounds in total. But we ran out of steps lol. The 5th cycle (which we didn't do) would have been squats and pushups.
woah coming back huh? I think next week Lisa said we'd do CIRCUIT. So thats 8 stations and we do things like spinning bike, pylometric squats, squating with the medicine ball, boxing, skipping etc. But then again, it depends on how many people attend. If there are too many it gets too crowded
Hope you had a good time! And I hope you enjoyed the chicken and rice!!! even if was "white people" rice lol
Mondays were supposed to be scheduled off days, but i have opted (if i have time) to do abs and other muscle groups i would like to focus harder (twice)
So then..
Abs: include -weighted swiss ball crunch -reg crunches, weighted crunches -frog crunches -side oblique bench curls/raises -leg lifts, leg twists -leg tucks -cable ab crunches -lumberjack cable swings
Calves: -seated raises x 3 sets + 1 loaded set with rob and bas (5 plates!! lol that was honestly crazy but felt great!) -rock and roll calve presses x 3 -leg press machine calve press x 1
Biceps: I think my bis are undersized still and could use some more mass and scott stiener egg pop! -ez curl bar: narrow + wide x 2 each (20/side) -single arm preacher concentration curl x 2 (15) -standing arm out cable curls (this was a wicked exercise! it places so much focus on your peak contraction and invovles alot of stability)
Shoulders: Shrug sets with rob and bas this felt great, very intense with increased weights than i usually use.
i thought at first my ab workout was lackluster but near the end of the gym i tried to do a leg pull up and i almost crapped my pants lol freg it was painful .. my abs were so sore.. soo.. *thumbs up*!!
and mary that's kinda creepy now with the whole camera phone bit you had going on there lol
ahahahah ya mary is a friggin stalker lol hahah. she's recruiting for the vein club maybe lol. nerd.
good stuff on the calf raises. so many different ways to up intensity and get things growing. and good stuff with the traps! it's all bout squeezing the fingers lol. hahah no H lol.
see ya at the gym next time... 3 of cups... sucka lol.
Yea i'm the creeper with the camera phone lol. Hey im' CEO, who else is going to stay on top of things, making sure everyones VEINS are in place?? I need proof otherwise... SCANDAL lol
Week 2 – Day 1 Opposite Muscle groups 3 sets of 12,10,8,6 reps
Chest/Back
- BB BenchPress (12) / BB Row (12) - Incline BB BenchPress (sub smith today) (10) / Reverse grip bent over DB row (10) - BB (smith this time) decline BP (6) / Close grip chin (6) - Cable Xover (8)/ Reverse cable fly (8) - BB Stiff leg good mornings (12) x 1 (i didnt like this exercise, felt like it was targeting hams more than lower back) - back extensions + 25 plate (12) x 2
and bring a real camera next time you creep lol i think we should post vein picks!! haha robs triple tret aka threat (lol remember armin?? hahah LOL) vein my fork in the road vein.. marys... marys... what vein do you have? eye ball? haha jk haha
Week 2 Day 2 Opposite Muscle groups 3 sets of 12,10,8,6 reps
Day: Legs/Shoulder
- Leg Press (12) / DB Arnold press on med ball (12) - Sumo Squat (10) / Front delt cable raise (10) - Hack squat (8) / Side DB raise (8) - BB Shrugs on rack (6) / BB Stiff leg dead lifts (6) - Reverse fly using band (10 Blue) + Side raises band (10 Purple) x 1 burnout set I really liked what rob did for his calve routine so i up'd the weights on the seated calf raises to 2 plates + 10 lol its not 5 plates but its a comfortable weight for me to do 8 properly - Seated calf raise leg pres mach (8) / Seated calf raise (8) x 4 sets minimal rest - Leg extensions stripper set (10) (starting at 90) I had to take 2 breaks as I that exercise always burns like a mofo.
I was really feeling the calve raises, as they felt like they were going to burst. Walking funny after but i liked it very much so.
I didnt feel that my leg routine for this round was sufficient in terms of intensity, as i wasnt sweating as much as last weeks. Weird thing is was that I felt beat trying to do the shoulders portion right after the legs. I felt more tired than strained but pushed it.. i had to rest a bit more as i was breathing alot harder than usual for some reason.
So like i mentioned before, I can always tell if someone is going to ask me either what exercise i'm doing, comment on what i'm doing, or ask me to spot because of the way they stare at me. Its not a mary or mara creeper stare but a look of curiosity/intrigue or they give a passive look. As i was doing my cable front delt raise, this semi big white guy was doing his shrugs at the rack and just kept turning his head and stopping and staring.. i was like ahhh great another one of those lol.. He ended up trying what i did and liked it and was like.. this feels great yada yada.. thanks lol
i'm surprised now actually cuz that's the second time someones asked me about that very exercise
ya i find that with this routine, i felt fatigued alot quicker tho not necessarily sweating as much. i didnt mind that at all tho. ya sweating indicates working hard, but if you can focus your efforts on a body part and fatigue it like crazy, you have done your job! good job guru duk! what is that exercise called? lol
Week 2 Day 3 Opposite Muscle groups 3 sets of 12,10,8,6 reps
Day: Tricep/Bicep
- Reg tri bar push downs (6) / EZ reg bicep grip curls (6) - Weighted Dips on yellow bars with feet up on swiss ball (till fail) (45 plate) [[The asian trainer raymond recommended this routine and i thoroughly enjoyed it as it provided a real challenge stabilizing my feet and core from slipping off the ball all while doing a deep dip!!]] / Seated 2handed DB concentration curl (8) this is a really great exercise to isolate the bis!!! - Overhead rope Xtsion (10) / Cross body DB hammer curl (10) - EZ curl overhead Xn (12) / Preacher curl (12)
Forearms: - front and reverse curls (fail ~20 reps at 80lbs)
the cheat light is so nice!! lol i spent 2 mins under it flexing and posing haha what a nerd
Week 3 – Day 1 Triset supersets 6, 10, 12 reps x 3 sets
Day: Chest/Tricep CHEST - DB BenchPress (6) / DB fly (10) / Close grip half ball push up (12) - Smith close grip BP (6) / Smith close grip smith incline BP (10) / incline DB fly (12) - Cable Xover (10) / Extended arm plate hold/squeeze (20 sec) / couldnt do Decline DB BP (6) as the decline bench was taken (sorry wasted by a guy doing 2.5 on each side, wth why even do that..??)
TRICEPS - Vbar push down(6) / Reverse grip push down (10) / Dips w/ feet on swiss ball (max) - Tate press (6)/ Seated bent over 2hand kickbacks (10) / Lying cross face alternating Xtsions (12) - Rope push downs (10) / Overhead rope Xtsions(8) / (( too burnt to actually do DB overhead extentions (12)))
so busy today at the gym.. although i was able to get whatever i wanted to get in. Too bad i was really burning out too quickly, its hard when you have no spot lol.. but its ok i still got a great workout in as i'm freegin aching all over now..
Week 3 – Day 2 Triset supersets 6, 10, 12 reps x 3 sets
Back/Bicep ----- BACK - Close grip pull up (6) / Seated Cable row (10) / DB reverse fly (12) - Vhandle pull down (6) / DB low row (12) Back extensions (10) - Close reverse grip pull down (6) / Lat pull down (10) / Scapula shrug (12)
BICEPS - DB hammer curl (6) / Standing Outer DB curls (10) / Lying face first incline bench EZ BB curl (12) (this exercise is sick. Really targets bi's and it is hard to cheat with your body) - Lying cable curls (6) i got some stares with this one as i have never seen anyone do this one before!! / Standing concentration curls (12) / Top half BB curl (10) - Preacher curl (10) / Alternating band curls + negative (6) purple band (this and preacher totally burnt out my bis, my arms were pumped!!!) Also did forearms.
Busy busy day at the gym.. took way too long, so much idling around waiting for ppl to rest.. do you really need to rest sitting on the machine? do you really need to even do this exercise, you're not even doing it properly.
Con did 30 mins of "cardio" lol it was halarious.. lol conrad even knows it was bs..haha tracy i know you had a good laugh!! stop distracting ppl haha
my arms are getting some good development. I'm seeing much needed gains on my biceps and forearms which i'm happy about. My arms are puny.
wanted to get in abs but couldnt.. i was already pushing over an hour and a half.. way too long..
and rob should be concentrating on essays mary!! not posts.. And not the essays that wear plaid and stab ppl haha..
OMG, Rob always complains about peoples lack of posts and he wasn't posting so I called him out. Yes, I know he had essays. BUT, he also spent 3+ hours @ MONTFORT talking about weddings!!! I just pointed it out to him, that if he has time to chill @ monfort, he has time to post!!! lol
What was so funny about Con's cardio? do share....
Week 3 – Day 3 Triset supersets 6, 10, 12 reps x 3 sets
Day: Legs/Shoulder
LEGS - BB Dead lift (6) / Lunges (10) / Speed jump squats with 9 lb bar (12) This entire set of exercises was a killer. The incredible abount of cardio vascular strain and core strenghtening with all compound movements was so taxing on the body and lungs. Soaked in my own sweat!! - DB Step ups + 4 risers each side(6) / BB front squat (10) my shoulders are all scratched up now.. bas saw.. its like i get slashed and beat lol / Jefferson or Sumo Squat (12) i didnt know how to do the jefferson squat properly. i forgot. At this time i was dying.. i had to catch my breathe and take longer breaks in between sets as it was just so taxing. - Calf press (6) / Calf press leg press mach (10) Standing DB calf raise (12) - calf press (6) and hold after last 3 reps x 2 sets
SHOULDERS - Power side delt partials (6) / Military band press (12) / Lying incline two arm front delt raise (10) - Smith Shrug (6) my grip was failing cuz my forearms got a crazy workout from yesterday and all the heavy weiights today .. freegin have this massive callous on my hands now / Seated BB military press (10) / Lying reverse fly (12) - DB upright row (6) / Band front raise (12) Blue / DB side raises (10)
using the resistance bands is different. I like it esp if you do them slowly and pause. Burns like a mofo.
So my shoulders and traps are killing. My legs are starting to feel it now but not as much as when i do squats.
And too bad you guys didnt see the hottie!!! she was HHAWT! and it wasnt the nasty girl in the sports bra
Abs: - a whole slew of exercises using the ball, 10 lbs plate, dip stands, and cable rack
Biceps: -DB curls, seated DB curls, cross body hammer curls, purple band negatives + 90 degree hold
i caught the arabic guys flexing their biceps in the change room mirror as i came into get something lol it was like i caught them masterbating by their reaction haha.. i then proceeded to not humilate them by saying its alright to flex in the mirror cuz everyone does it, yada yada, don't be ashamed, yada yada.. they were quite red.. hahaha
Week 4: Complimentary muscle groups 12,10,8 reps superset x 3 sets
Chest: - DB flat bench press / flys (8reps) did the weights without failing which is great cuz last time i failed at 6, so next time uping the weight - BB decline bench press / DB decline fly (10reps), did DB last time, but this time switched it up for a change. I forgot how easy it is to push BB's!! - close grip push up on half ball / DB lying down pullovers (12reps) up'd the weights on the pullovers, my tricep was killin..doing push ups on the half ball upside down is so hard but it gives a great stability work out
Triceps: - Bar pushdown / rope pushdown (8reps) - DB overhead extensions / feet on ball dips on yellow dip racks (10reps) - reverse grip cable push down / rope overhead cable extnsion (10reps) x 1 set as i was kinda pissed that i felt rushed.. (not saying why here)
The smith was taken and everyon bench was basically occupied by the time i wanted to do a burn out set on my chest and tri (close grip bench press).. so i tried using the regular bench press and the regular bar.. lol oh god.. was that a funny moment.. 20 lbs on each side and i was struggling!! the bar is way too long to stabilize doing close grip esp for a burnout at the end of your day.. lol quite amusing having to get conrad to help me and say wth that's it? haha
I felt like i got jipped today at the gym as i had to alter my work out exercises due to the occupation of certain benches and equipment... and also con was back today and honestly having only 1 person is much more faster in terms of keeping the intensity up... lol especially if your partner only does "toning" weights.. HAHA.. oh man...
my abs are also TIOGHT from the past day.. that routine is sick.. i'm going to start to incorporating more of those leg stride holds on the yellow dip racks and leg ups + twists..
Back: -Bent over 2hand long bar row between legs + vbar (12) / Bent over DB row palms in (12) up'd weight - Lat pulldown(8) / Straight arm pull (8) i dont think exercise is that great, and its hard on the secondary triceps..esp since the day before was chest+tris - wide reverse grip BB row(10) + 2 extra sets and hold / Incline shrugs(10)
Biceps: - Alternating seated DB curls (12) / Hammer DB curls (12) - Close grip EZ curl (10) / Lying supine curls (10) lol the old vietnamese man was doing the same weight standing up. 10lbs for this one haha lol sucks - Reverse pushup (8) / BB Curl(8) up'd weight perfect amount.. i failed on the last reps.. lol right infront of chicks too haha
+ Forearms *note* the tops of my forearms aren't as nice as my .. bottoms (whatever the technical terms are).. although i've concentrated both parts of my forearms equally.. perhaps i need to do other exercises that target that muscle.. like cross body hammer curls..
yo yo president reporting for duty off site.. unfortunately there is no gym at the motel i'm staying and coupled with the fact that i have to go out to eat most likely everyday i will probably not be squeezing a work out this week. I'll take this is a much needed rest week as i have not missed a single day of working out since i've started except 1 cuz i had a chest cough/.
i'll see if i can try to get in some push ups and random exercises...
shit man.. being offsite sucks such that when your hotel has no gym and the city you live in has nothing to do but golf, hunt, or ride a bike (non of which i brought here or have access to) its impossible to live healthy.
Apparently there's a community center up here in Port Elgin with a pretty decent gym, but honestly being in a training room for 10 hours a day your just like... ahh fuck it and want to lie down after you come back from eating out.
i need like a 5 hour cardio session to burn off all the beer i've had in the past 3 days.. oh god i feel fat. Yah "I" feel fat. This is going to be the scandal mary needs to bring me down hahaha
ok so i HAD to just do something today for a work out, so here's what i tried to push out.. full on beer and chicken still :S
Reuters (AP) The current President of the growing popular cultural phenomenon The Vein Club held a news conference today and addressed the general public regarding conflicting stories in the news as of late relating to his performance and issues surrounding a possible interal re-shuffling within it's own board of directors. "I put 100% towards my commitment for the company. It's easy to get carried away these days with the media twisting things around, thus it is everyone's responsibility to make sound judgements without jumping the gun until all the facts are presented." "Of course I'm concerned with the performance of our company and current board members. Unfortunately there change is often required in order to better ourselves," says the residing President hinting at a possible restructuring within the company in the coming weeks. How, when and who exactly this restructuring may affect is still in the air.
After taking close to 4 days off due to more pressing commitments I steped back into the gym to try to get back into the thick of things.
Changed it up a bit and did a full body workout since i wanted to target most of my body as i didnt get the chance to do much during the week
SS x 2 sets 10-12 reps
Chest -DB press + fly SS -incline close grip smith press + incline DB flys SS Back -single vhandle row + reverse flys SS -dual cable lat pull down seated on ball + chin ups / individual arm cable row SS Shoulders -machine press + front cable raise SS -DB upright row + DB side raises Biceps -standing ez curl BB curls + DB cross body hammer curls -lying incline ez BB curls close grip + standing DB concentration curls -bottom half DB curls (heavy weights) Triceps -vbar cable press down + over head rope -dips with feet on ball + DB extentions Calves -seated calve raises + rocking rolling press + speed jumping
I think i'm going to start up doing full body again.. feels great to have your whole body feeling pumped and sore after!
My wrist is freegin busted.. or it feels like it. Dam robert and his hard hitting and my inablity to catch akward ground balls that one time.. two times lol
I tried to do a true full body, but found it just takes too long to get everything.
3 sets x 10 reps
Legs - Squats - deadlifts/hacksquat my wrists/grip started giving out..*cough* rob lol on another note.. i almost fell backwards on my second set of squats..lol it was quite funny actually as i was like wth just happend.. i had to drop the bar onto the spot bars.
Chest - Incline DB - Cable crossovers Back - Standing cable rows - lat pull down Shoulders - seated shoulder DB press - DB shurgs Biceps - incline seated DB curls - preacher curl Triceps - ez bar overhead - rope extensions
i'll have to capture forearms, calves and abs tommmorow..
ps.. raptors suck. start looking for next year tickets!! such a dissapointing game 5... but i knew they were going to give it up in the last few minutes.. so whos up for blue jays??!!! way cheaper!!
I looked for you after class but I couldn't find you. So no yelling at me for not saying bye!
I'm with you for the BlueJays. Cheap Fun! Plus we can VIP with Halladay and whoever else is on the team. Matt Stairs! OK thats all I know. Apparently Orlando Hudson left as per Rob ahahah!
give me a week robert. I have this 'experiment' going on regarding my work out and my MIA partner lol
Also i'm trying out a few new things with the full body that i read about. but basically it would be 4 days straight for me.
TODAY
AB DAY -weighted crunches 10lbs 25 lbs -leg lifts -cable crunches -cable side lumber jack lifts -leg split hold -side oblique crunch -etc etc.
+ Forearms
One thing i noticed is that I need to develop and really hit my shoulders more than anything else. My delts are so small.. makes me look smaller than i should be. I want dwight howard delts!
lol why thank you mary.. rob.. mary's hitting on me.. i dont know what to do.. :S lol
*pushes mary away* STAND BACK.. you can't steal me away from robert!! hahaha
Day 2 or 3 Full Body i dont remember lets say 2
I'm doing only 1 exercise 3 sets ~ 10-12 reps each body part. But i'm trying to max out the weights or reps to the point i'll fail on 10 to 12. If its to light i'll push out a few more reps or up the weight for the next set.
Legs -smith squats (up'd the weight cuz its easier on smith), but i really love squats. Probably fav exercise now Chest -DB chest press (up to 70's but had to go down to 65s for 3rd set) Back -BB bent over rows -back extnsions 35 plt Shoulders -side raises + front raises Biceps -EZ BB curls Triceps -Bar cable press down (this one was particularly tough as my abs were still sore from yesterdays ab work out and it required a lot of ab stability) Calves -seated raises -2 reg stance, 2 inner calve
today felt good. also did a burn out push up on the back of the half ball till failure. Entire body was pretty pumped and my calves are starting to feel it now.. hard to carry stuff down the stairs with wobbly calves haha..
*nervious laugh* i don't know what to say to that mary... and FYI its called back extensions.. for ones BACK.. not abs... and i wasn't even using the cheating light.
Ab day today as well as forearms. abs were still tight and sore from 2 days ago workout..but still managed to squeeze out 20 mins or so of ab exercises. same old as usual so i'm not going to list them
that's it for now.. oh and i think i have to buy a barbell pad for when i do squats. A towel doesn't provide enough protection and now my spine around my neck is sore. crap.. perhaps thast why i had a huge headache all day..
This past weekend was spent eating out way too much. 2 times a day is pushing my personal limit just because i hate spending so much on crappy food i can eat at home for free and its better at home.
But i did enjoy the activities we all got to do as a group of friends. Only if paint ball wasn't so expensive.. and messy.. ps.. i heard mara cried when she got shot lol haha
Monday May 5 (week 1 of new full body routine) So what i am trying now is to set the weight to something i can do about 10-12 times for the first set, then up the weight and do it until i fail for another 2 sets. And add one close to max out set of about 3-5 reps with high weights to really shock my muscle.
Chest: smith bench press (62.5/s, max 70) Legs: Smith Squat (57.5/s, 65 max) Shoulders: Smith behind neck press (45/s, max 50) Back: barbell curl (30/s, 35max) Biceps: ez bar BB curls (25/s, 30max hold at 90 degress for 5 seconds 3 times) Triceps: Vbar cable push down (130, 140max) Calves: seated raises (115, 125 max .. will up that next time around) finished off with chin ups until fail.
Overall today i was really pumped, i kept up the intensity up all the way through and since they gym was relatively empty i could get through my routine pretty quickly. Just over an hour which is target time!
Today i notice an increase in strength in certain exercises as i haven't done bench press in a while. I realize it was the smith machine but using Dumbells for the past 5 weeks really increases your individual arm strenght..So then switching back to bench press seems easier.
I hope everyone keeps up the hard work even though you may not be 100% satisfied with your results from the photoshoot. I know I was pretty dissapointed in my shoulders, biceps, and back width and thickness. Actually quite mad, but i know this will push me even more to get bigger now.
noticable gains in strength. Body size and cutness.. perhaps. lol
got offered a spot for the first time ever by someone other than my work out partner.. Les. Which i guess is ok since he knows what the hell he's doing. He most likely noticed me struggling with inclind DB presses. I thanked him.
some new girls in the gym. too bad they are so young.. i feel terrible for scoping haha lol
Now that everyone is back and black, i expect big tings!! haha i mean get back to work you lazy asses!! good job on the ones that got back right into the deep end, ya boy was holding down the fort!
Rob and I have began to refocus full body work outs. It has been excellent, intensity high as a result with working with Action.. lol i mean robert.
3 sets + exhuast or pause burn out or strip set final - Leg press + strip leg extensions - Incline Barbell Chest press + stripper from 57.5/side down to 45 (5lbs deccrements) - Standing cable vbar rows + hold - Pre exhaust reverse DB fly + shoulder press machine - DB bicep curls + cross body hammer curl final set (supersetted) - Dips - Calve press on leg press machine
Great work out day. Legs were killing from after baseball. Gotta start doing more wood lumber jack chopping ab workouts so i can catch up to rob and his 4 home runs lol ACTION will not dissapoint1! haha
I guess this is a "there and back again" type blog. I once was fat, then I was skinn(ier), and now once again I am fat.
I've made the decision (once again) that I need to make some changes, but this time, make them for good. I am married now. I have a house, a wife who loves me, a great family, an amazing support network of friends, and a dream of starting my own family. I have reasons... more then ever before, to take my life back...
177 comments:
Began weight training (with conrad / robert) approximately 2 months ago.
Start date: October mid something.
------------------------------------
Date: Mid Oct 2007 - December 13, 2007
--------- Routine ---------
Frequency: 3 days a week + 1 cardio day
In no deciding order
Day 1: Chest + Triceps (+forearms if not done previous time)
Day 2: Legs + Shoulders (+forearms if not done previous time)
Day 3: Back + Biceps (+forearms if not done previous time)
Type: 3 sets of 8 reps
-------------------------------------------
Date: December 17, 2007 - ???
--------- Routine ---------
Pyramid Training
Sunday December 16 07
Cardio: Shovelling 30 cm of snow for 1.5 hours
oh my back...
hey dude, i must say that having you back as a 'workout partner' for me has been wicked! just like old times!
woohoo!!!! great job by the way dude!
Start of pyramid training routine with conrad.
3 sets of decreasing reps / increasing weight
Legs: Leg press (squat rack was in use), leg extensions, leg curl, sumo squats, and hammer mach calve raises
Shoulders: Mach shoulder press, cable side delts, reverse delt flys, front delt hammer raises, and shrugs.
Legs did not feel as exhuasted then usual, i can still walk while most of the other times when squating i can not walk without caution for fear of legs collapsing. But I can feel it in my legs.
Shoulders today was amazing. Kept up the pace with minimal rest and almost made it into a circuit since many of the machines where in use.
Meals:
1. Macaroni + veggies + beef brisket
2. Fruit + assorted nuts
3. XL Pho bowl of Salad
4. Spare ribs, veggies, rice
5. Medium pizza: ground beef, double mush, green peps, sausage(lol)
6. Protien shake + milk + fruit
Cardio day with everyone else
did double skipping cuz my skipping still sucks. I need new shoes i think. Ok my skipping just sucks haha
Meals:
1. Rice noodles + stir fry chicken + veggies
2. had to miss it because of stupid crowded malls
2. rice + salmon + spinach + shrimp
3. banana + muffin
4. 3 slices of pizza lol
5. Shake
i expect more picture everyone
HAHA check the pics mary put up of me. you'll pee your pants laughing lol.
you need a new skipping rope
skipping is hard to get down but once you get the hang of it, its an amazing workout! keep at it dude, you're doing well!
Had my interview today. Went to gym after with conrad.
Workout
Pyramids
Chest: Pushed more weight than i expected, freegin conrad assists too much lol. I need 2 fingers that's all.
okay ---- Flat bar bench, incline bar bench, cable xovers, incline DB flys
Tri's: cable v bar pulldowns, skull crushers, dips till burn out
pretty good burn, my chest and tris are dead even though we only did 3 tris. I still think conrad can push more weight then he does. If you're reading this buddy, you know it too.
Meals:
1. Dump..lings
2. fruit + muffin
3. Rice, fish, eggs, tomatoes, bak choi
4. Blue menu beef burger + white pita wrap + cheddar & mozzerela & marble (HAHA), salad
5. Fruit + nuts
6. Shake
i need a magic bullet to mix shake. this shit is nasty now
where was your interview? how did it go?
yes i agree con can push more, but when you are the natural, you dont need to lol.
Magic Bullets are so cheap now
I got mine for $49.99 from Canadian Tire but it is still in the box....
It actually went down to $29.99 I saw in the flyer it was a weekend special.
Brought my brother to the valleys today. Fucken manager was there when i came in so george couldnt get him in for free. bastards.
Tina and simon were there. so no lazy simon.
Conrad pantied out, but it was great because the gym was empty. Got a great work out in without disturbance. Just spotted my brother here and there
Routine: Pyramid 3
Back - seated close grip cable rows, lat pull downs, seated wide grip cable row, reverse fly (mach), lower back extensions (35lbs), single arm row (left side only)
Biceps - EZ curl reg, hammer DB curl, short handle cable curl, preacher curl, single arm concentration curl.
Forearms - the usually routine 45lbs -25 reps (my brother participated as well, he liked it)
Meals:
1. Dim sum.. lots of it haha
2. Muffin, pistachios, bannana
3. Rice, satay beef, asparagus
4. Blue menu beef burger + pita + cheese, salad
5. Shake
day originally scheduled for snowboarding. only got in 2 hours of it, nonetheless it was 2 of probably the best snowboarding of mine (and robs) we've ever had so far. Pure speed, high air off ramps, seeing rob hit a jump!!, eric...falling haha.
cut short cuz of erics deep laceration. 4 hours of hospital time.. nice.
Decided to go to gym, rob bas there. Did a random intense ab routine, with traps at the end with bas and rob. Skipping in between as well.
Meals: not as many as i would have liked cuz of boarding
1. eggs multigrain toast cheese
2. tim hortons ham and cheese, chicken noodle soup, oj
3. swiss chalet quarter chicken white meat (dam dry meat), salad, potatoe.
4. instant noodles + egg
5. shake
ya, boarding was cut short but we made up for it with a workout! good stuff with the trap workouts. keep up the good work dude!
hey hey, stop slacking on the posts!
First day back after a 2 week layoff. That was 1 week longer than i expected or was planning for. I thought it would be detrimental on my overall strength with not being able to continue where i left off, but turns out it didnt do much.
Had a slight fever and cold symptoms (even though it points to the flu) but i'm not that out of it.
Pyramids
Chest: Flat bench, incline DB, incline fly, cable xover
Tricep: cable pressdown, cable rope, dips till failure
felt like i was going to barf during the end of it. Gotta get healthy 100%, don't want to this to throw everything off for the follow weeks to come where the real training will get intense
Today felt like horrible. Slept the entire afternoon because of this chest cold. But couldnt miss a work out.
Squeezed out as much as i could.
pyrimad
Back: cable rope rows, individual cable pull down, dual DB arm rows lying down (new exercise i read), reverse flys, lower back extentions
Biceps: seated DB curls, preacher curl, 8 low 8 upper 8 full BB curl
meals have been irratic cuz of my loss of appetite, hard to eat every few hours esp if your sleeping all day haha
one thing i must say is that it's good to see that even after a 2 week lay off you can get back into it quickly. taking time off is one of the main reasons ppl start training, and its good to see that the rest, and now the flu, cant stop the duk flow! good stuff!
but get those meals in so you can get hoogey! then you can just diarrhea it out lol haha.
Today's cardio/circuit session was intense today. It was difficult to keep up with chest congestion. It was hard not half assing it.
But i got in a very decent ab routine. 20mins abs.. mostly with the ball.
food was food. i forget half the things i ate today.
1. Macaronni w/ beef
2. baby greens + italian + yogart + 12 grain w/cheese slice
3. Rice + bak choi + 3 chicken drumsticks + tofu
4. whole orange
5. chick soup + poppy s bagel + oj
6. shake
does cough syrup count? it has sugar? haha
yes cough syrup counts.. lol jk.
when i read macaroni i started to salivate lol. hahahha
good stuff today! now when you are not sick, i can see some real effort lol hahah. you can run with the arms flailing and the shit face like me lol. friggin shiny like hulk hogan!!!!
Legs: pyramid
full squats, lunges, stiff leg deadlifts, calf raises
Shoulders:
shoulder press mach, side delts, front delts, shrug rack
only had 3 meals cuz of speding the entire afternoon at the mall.
forced the last meal after work out since i ate 2 hours earlier
dude great job with shoulders and traps. mine were dying lol
Friday
Shoulders x2 with rob and bas: Stripper set and tri/superset with traps delts
very intense overall, something ineeded to shock my shoulders and help stimulate muscle growth as my shoulders are udnersized and have been lacking in terms of workouts. I will try to incorporate those exercises/routine.
Also focused on left side back/lats to even out uneveness with single left arm pullups, left arm side DB rows and cable pull downs. + forearms
VB these few days have been intense. It's been wicked getting back into it and seeing the skill progression of everyone. Great job!
Wicked workout today with conrad. Finally took my words to heart and stepped it up a notch. That's teh way it's gotta be con!!
Chest: Bench press (60/side at max), incline press, cable xovers, decline press
Triceps: V bar push down, rope overhead extensions, skull crushers, dips (1) lol and the failure modified push up
Really felt the pump today. My chest and tris were flooded. It was like i was 'coming' LOL (pumping iron)
Meals:
1. Lettuce + LGB wraps
2. 1 pizza slice + muffin + banana
3. shake
4. Fish, rice, beef slices, veggies
5. Apple + oj
6. Shake + pizza
good stuff with the working out today! about damn time you guys stepped it up! lol
mMMMmm pizza
mmmm pizza... i like alot!
Pyramid
Legs:
squats, leg curl, lunges, sumo squat, calve raises (reg, out, in)
Shoulders:
DB Arnold press, mach shoulder press, front and side DB raises, seated rear delts DB, DB shrugs, burn out x 2 smith mach shrugs
Forearms: 45lbs x 30 reps, 60lbs x 15 reps
(someone broke the padded handle bar attachment, so no dancing forearm moves lol)
Need to work on my squat technique. One of the personal trainers pointed out a flaw in my squating. I noticed it too now. I lean and put my knees past my toes slightly sometimes which is putting extreme amounts of pressure on my knee joints = bad.
I will try putting abox infront of my toes next time to counter act that.
I know you ate a large pizza!!! and Dennys!
Stop making Rob cheat with you!
Week 4 of pyramid routine
Chest:
Bench press, incline press, flat DB flys, close grip bench press
Tricep:
Vbar push down, rope push down ext, rope overhead ext, dips till fail.
Seeing some gains in my chest strength and size. Been really focusing on my breathing and find that it helps alot when pushing the heavy weights on the bench.
Shoulders/traps are killing from yesterdays workout. I'm pleased with that considering i hardly get a pump in my shoulders.
hey jay, with the squats, try using the wood block under your heels. it keeps your weight balanced so that you move in a vertical line as opposed to leaning forward overly, thus causing the knees to go past the toes. try it out!
too bad we couldn't listen to your CD!
pyramid
Back: vbar low rows, single cable on ball pull downs, lying down rows, pull ups (70lbs assist), back extensions
Biceps: Single db curls, hammer rope curls, preacher curls, standing concentration curls.
Forearms: 45 lbs = 30 reps, 55 lbs = 15 reps, 65 lbs = 12 reps, crazy burn..
10 mins of full body stretching. I'm finding that my flexibility is becoming limited with the lack of stretching and weight training. So must do more stretching to maintain the range of motion.
My shoulder is hurting again, after the chest routine. I think its inflammed. (initially aggrivated from the snowboarding fall of that huge ramp). I belive my condition is called Crepitus, crunching of the joints during movement. I hope its not a tear and it doesnt further affect my training. May go see a doctor if it gets worse
george rests way too much and walks around the gym when doing exercises. made me laugh when he wast trying to impress me with his bench .. 1 plate for 4 reps. lol
yo i think we all need to strive to be george one day lol hahah
George did bootcamp with us one time, it was the same thing. He would leave the gym constantly to get water. And sometimes when we were all doing the circuit, he just stood there! It was funny cause Lisa the instructor called him out for it!
George did bootcamp with us one time, it was the same thing. He would leave the gym constantly to get water. And sometimes when we were all doing the circuit, he just stood there! It was funny cause Lisa the instructor called him out for it!
Sunday
Shoulders/Legs day. Conrad is a no show because of 'numb legs'. I think my hits on him were too hard at whirley ball lol.
The gym was very empty so it was really easy to get in all the exercises i wanted without interuption from other stranglers.
Legs: Really focused on my form, used 10lb plates to place my heels over and the box to give me an ideal of how far over my knees were going.
Squats - Dropped 5 lbs on my max to my previous week in order to focus harder but did 1 additional max weight set
Leg extensions, stiff legged dead lifts (again lower weight but double max set), Sumo squats, calve raises (3 + 2 max sets)
Shoulders: Arnold press, shoulder press machine (killer this time, used back grip), side delt raises, reverse flys (pushing off with wrists instead of gripping to really target rear delts), DB shrugs + 1 additional max set
Abs: ball, knee tucks, etc etc.
eating left over Astoria meals is wicked post workout!! meat meat and more meat!
Chest: Pyramids
-Bench press (really feeling good with this exercise now. (60 each side comfortably at 6)
-close grip incline bench press (smith)
-decline DB bench press
-cable xovers
Triceps (super sets with rob and basil, great work out)
-Overhead cable rope extensions
-rope push downs
-vbar push downs
-modified standing close grip push ups
Burnout tri-set
mach chest press (so much hurting)
everyone is slacking on their posts..esp mara and tina. rob you too buddy. keep up the posts!!
ya this weekend has been crazy busy and crazy shit with diet too. plus being sick sucked too. ok no more lazy!!!! good stuff at the gym jay!
ya man this weekend has been crazy and diet has been pretty shit! ok no more lazy! no more sick! good stuff at the gym today dude!
Circuits a no go.
So me and con just did weights again.
Con made up for his chest and tri missed day
I did shoulders again and abs.
gotta get those goldberg delts. lol
the gym should always be this empty. i counted 6 ppl not including us.
well shit! how come its never empty when i go? cuz im hoogey and take up all the space! *lat spread* lol
what the heck is a goldberg diet?
he wrote 'goldberg delts' not goldberg diet! lol. hahah. and if u knew 'who's next' then you'd know goldberg lol
wow... lol mary, read my post on your wall and the 'group' wall. lol GOLDBERG = the man = WHO's NEXT??!!!
http://youtube.com/watch?v=yieAXxohk3o
anyways. again, the gym was empty. Great work out today. Got the biceps pumping.
Pyramid Sets
Back:
-Bent over/standing cable close grip rows
-pull down machine
-BB bent over wide grip rows
-roman dead lifts
Biceps:
-leaning on wall ez bar curls
-hammer curls
-single arm preacher curls (this is a crazy exercise to focus one arm)
-8 low + 8 upper + 8 full BB curls
i think i'm on a new streak.. two days at the gym and no one has been there :)
i gotta start coming later again! lol
Intense weekend of boarding at Vermont. Basically got a leg work out for 3 days, esp when you board through the glades.
Last week of pyramid sets
Chest: overall, my strength and definition has increased dramatically in this area. Bench overall has gone up 15lbs each side which is huge considering my lean body type.
-Flat Bench press
-close grip flat smith bench press
-incline bench press
-incline DB flys
-mach chest fly burn out (good one rob with the blue balls squeeze :| dirty lol haha)
Triceps: At first I thought my triceps routine was sufficient, but now that I reflect and see, i think i need to revamp my arms in general. The definition and size is not where i want it to be which is dissapointing.
-v bar press down
-rope press down extensions
-ez curl bar skull crushers
-???? what happened to this last one?? I think this is why my arms are small still
PS. I really hate reply all messages :)
ajahahahah reply all!!!! lol
Back:
-Vbar grip rows
-closegrip cable squeezes
-sitting med ball individual cable pull downs
-lying down side rows
-roman dead lifts
-incline reverse flys
-wide grip low rows burnout
(see how many exercises i can get in without con!! lol)
Biceps:
-ez bar standing curls
-cable rope hammer curls
-seated incline DB curls
-single arm preacher concentration curls (my bis were freekin burnt, could hardly complete my last set properly)
I couldnt believe my eyes today. I'm not surprised at the bs i see in the gym, ppl doing absurd about amounts of weight for ridiculous exercises. Must be nice to bench 3plates + a quarter only 3 times not even partially with a crazy amount of pelvic lift. Pathetic.
New Routine: 6 X 6 X 6
-chest/back
-arms + forearm
-shoulder/legs + forearm (if ness)
Really hoping to see some HUGE gains these few weeks in terms of strength and size. Going to try to overload with mass
Wed Feb 13
-Chest/Back-
Chest:
-flat bench(60/side)
-incline DB bench (50-55)
-decline bench press (50/side)
-pec deck (115-125)
Back:
-smith low rows (50)
((i dont know how you do this one rob, it feels so unnatural with the restricted movement))
-sinlge arm pull lat pull downs (90-110?)
-reverse push up / lying down pull ups(failure)
-dead lifts (50/side)
-rear flys pec deck
Thurs feb 14 (v day)
since me and conrad couldnt get reservations for 1 lol
Biceps:
-ez bar curls (22.5/side)
-seated DB hammer curls (25)
-preacher curl (27.5/side)
-single arm concentration curls preacher (25)
Triceps:
-cable push down (145)
-rope extensions (110)
-overhead DB extension (50)
-dips (failure)
Shoulders:
-behind neck smith press (50/side)
-DB press/arnold (45)
-side delt raises (25)
-front delt raise (20) (my shoulder started clicking.. dam rotator cuff
-DB delt pull ups (30s)
-30deg incline rear delt DB fly
-machine rear flys
-smith shrugs (plate+30 / side)
great shoulder work out. just having a shoulder day without legs lets me concentrate well on targeting the delts ...
Monday (family day)
Legs:
-squat rack (52.5/side) x 4 sets
-Lunges(45s)
-hamstring curl machine
-sumosquat (80)
-stiff leg dead lift
-superset calves 6 sets
Shoulders:
-smith press(50)
-arnold press(45)
-superset side + front delt DB raise (20)
-reverse flys machine (110)
-shurgs bar rack (45+30)
these shoulder workouts are feeling much better, more focused and overall great.
Arms
6x6x6
Bis:
-ez bar curls(25/side)
-seated incline DB curls(25s)
-double hammer db curls(25s)
-single arm preacher(25s)
-standing concentration curl(15)
Tris
-cable press down(150)
-standing overhead rope extension
-skull crushers
-db extensions
Forearms: 20 20 20
-70's pronator
-60's extensor
I will not be posting anymore until everyone starts posting again.
yo im gonna post again now despite what ppl are gonna do. me and mary and hopefully you!
im gonna also be asking everyone if they want me to erase them so we dont expect anything for those who are doing nothing.
great job jay!
thanks robbie
lol
Legs:6 6 6
-squats (52/side).. been a while since i falied on my last few reps
-lunges(45)
-leg curls(105)
-leg extensions(95)
-calve raises superset (175)
Shoulders:
-smith press(50)
-arnold press(40)
-side + front delt superset (20)
-DB shrugs (75)
my arms are still killing from yesterday's workout.. awsome since i don't usually feel sore in my arms this long!.. i've notices some size increase in my forearms which is great cuz it'll make my skinnny ass arms look bigger.
good to see you lazy asses are back on board!
good stuff jay!! woohoo!i agree with the forearm part. i think i need thicker arms b/c my arms are long. they always look lanky lol
Sore now?
Wait to bootcamp suka!
Tuesday
35 mins Abs.
thanks mara and tina for taking my spot. bastards lol
Chest:
-bench press (62.5/side)
-incline benc press (52.5/side)
-incline DB chest fly + narrow press superset (35)
-cable xover (35?)
Back:
-barbell rows (80)
-lat pulldowns (135)
-reverse flys (105)
-pull ups (fail 7,4,3)
-machine rows burnout(fail)
So I'm putting the weights in brackets so I can track my progress. Putting it into an excel file soon and will post to see the progression.
when are we posting supposed to "post fat" photos?
yo good stuff again with the posting! and to keep track of your weights is an excellent idea!
Arms
felt like a shitty day, didnt feel very motivated, and the gym was freezing.. i didnt get a decent workout IMO. no soreness, not a huge strain pushing. I think may have reached a plateau with my exercises.. time to switch up the routine, well see if conrad likes it lol supersets and strippers
Biceps:
-ez curls (22.5) easily time to move up 2.5
-rope hammer (105-110?)
-single arm preacher/concentration (25)
-preacher curls (17.5) good weight. failed last few reps on each set
Triceps:
-v bar press down (150)
-rope overhead ext (60)
-dips till fail (18, 12, 8)
i dont know why we didnt do anymore. see. it lacked that day. so shit.
I'm thinking you @ Bootcamp... March 9th
Thank you :)
Start of New Routine: SUPERSETS - 30sec rest
DAY 1
10x10x10
Chest:
-DB flat bench press (60s) / flys (25s)
- smith incline close grip bench press (30/side) / DB incline flys (20s)
- DB decline bench press (40s easily) / DB decline fly (20)
Back:
- between legs BB low row (60) / horizontal pull ups (failure)
- DB reverse fly (15s) / assisted pull ups (100 - failure)
- cable scapular retraction w/rope (150) / back extensions (25)
+ Abs (total time 1h 10 mins)
this new routine felt great, esp since i could do it quickly by myself. Although the gym was packed i was able to get a great burn without interuptions minus the mini goldberg that walked in lol. freegin guy had no neck and he was only about 5'7". I also helped some 15 year old that just started, he was using the bench backwards on the smith and seemed alittle confused so i let him know what he was doing wrong and showed him the right way. I'm a good guy. *taps back*
hahah good guy lol. good stuff with the routine! changing it up will for sure give you some new gains to add to the changes that you've already seen! and the best part about it is that you can get it done quickly, and by yourself in the event that con cant make it, or is watching One Tree Hill lol hahah. good stuff!
Good job staying consistent Jay. You should try the BFL cardio routine with us. It's a killer!
thanks tina. all about gettin ready for summer time!!
Day 2 SUPERSETS
Legs / Shoulders
Legs:
- deep box squats (32.5/sd) / sumo squats (35 plt)
- leg extensions (60) / leg curls (80)
- ball on wall squats (30s) / stiff leg deadlifts (70)
- calve mach (70) x 4sets / single leg calve rasies (35 plt)
Shoulders:
- arnold press (30s) / upright rows (15s)
- side delt raises (12s) / front delt raises (12s) [really light but really intense burn!!]
- DB shrugs (45s) / reverse fly (15s)
awsome burn even with a large reduction in weights. i'm sure i'll feel sore tomorow! supersets really gets the core temp up and makes ya sweat, should burn more calories while i'm at it too.
and i dont know if i can do BFL. i'd die running that long/much
good stuff jay! how deep is deep on your squats? like me deep or like conrad deep? lol. and i wanna see 5 plates on the calf raise machine next time! lol haha. snake eating the rabbit my friend.... snake eating the rabit!
i usually go at least 90 degrees when squating. Now esp since i'm focusing on my form with a reduced weight (even with my heavy 6 reps) i would concentrate on not squating past my toes awhile trying to produce a deeper squat.. last workout i was sqauting like you rob, yes onto the box.!!
and now my legs and ass hurt
Day 3: SS Arms
Biceps:
- DB curls (25) / standing conc curls (15)
- reverse grip cab curl (50) / rope hammer curl (70)
Tricep:
- DB overhead ext (35 too light) / unassisted deep dips
- vbar press down (70) / rope seperation extensions (60)
Burn out: max repitions till fail
- preacher curl (15/sd)25,20,15 / overhead ez curl tricep extensions (15/sd)20,15,13
Forearms: (you should have seen conrad do his 15 lb BB lol)
- (80s) pronator 20,15,15
- (60's) extensor 18,15,13
i like the burn out at the last where we encorporated the bi/tri SS. Real burn and it kept us pumped for both muscle groups
forearms were so freegin pumped.. i felt like arnold and his orgasmic pump feeling lol.. rock hard baby. like a you know what!! ohahaha (mary and mara are like... whaaA does he mean?? tell me rob!!)
i noticed i don't eat much more than i should have, which is fine because i'm more focused on gaining lean muscle mass and definition (obviously need the cardio to achieve max muscle def). I think my caloric intake is sufficient right now so no need to modify.
good to see everyone is motivated like crazy. You all better be ready for summertime!!!!
you know what you are right, i have no idea what your arnold comment is pertaining to!
omg will bootcamp be cancelled! Snow permitting of couse ;)
hahah that's how you get the ass of rock! lol hahah. good stuff dude! also the ass is as hard as a ________! fill in teh blank mara and mary! lol
why no post? i know you have the time since you are emailing me at work lol
i don't post at work because i don't use non work sites.. :) i.e facebook *cough* mizzy
no posts = no work outs.
Cardio:
45 mins of basketball
I hope next time we can get some more energetic vball as I was just as annoyed as Rob was. Rob, don't worry, I honestly was feeling the same way as you were with the frustration on the effort everyone was giving.
I was frustrated too! And i'm such a non-competitive vball person!
DAY 4
10x10x10
Chest:
-DB flat bench press (60s)failed on 3rd set at 6 shit / flys (20s)i lowered but it was still hard!
- smith incline close grip bench press (32.3/side) up 2.5 / DB incline flys (20s)
- DB decline bench press (45s)up 5 / DB decline fly (20)
Back:
- between legs BB low row (60) / horizontal pull ups (failure) 13,10,7
- DB reverse fly (15s) / neutral grip pulldowns (90) crazy burn!!
- cable scapular retraction w/rope (190) / back extensions (25)
basically, same work out as last week. Soon i will change it up, i just like to see where i'm at in terms of these exercises.
My biceps were pumped today from the secondary muscles hit with back. Again, on my own today. I could get used to this
yes i agree jay! we need to change something up lol.
on my own again today.... ahahahah! lol
Day 5 SUPERSETS
Legs:
- deep squats on rack (35/sd)up2.5 / sumo squats (45 plt)up 10
- leg extensions (75) / leg curls (90)
- ball on wall squats (30s) / stiff leg deadlifts (30s)much much lower but i increased the reps
- calve mach (70) x 4sets / single leg calve rasies (35 plt)
Shoulders:
- arnold press (35s)up 5 / upright rows (15s)
- side delt raises (15s) / short bar front delt cable raises (~50)
- DB shrugs (45s) / seated high incline shrugs (45s)
- reverse fly (15s) / reverse fly machine (85)
- shoulder press machine (100) x 2 sets 12 reps.. i needed to burn out to feel completely drained
my legs were freegin beat.. esp after i did my first few sets of squats. I really like the freeweight rack better than the machine. You really have to focus on your form and it puts so much added strain on your core, i love it. All that extra breathing for just one rep haha. freegin this guy was staring at me like wth he's not even doing that much weight.
As i was doing the shoulder press machine, i saw a girl with the greatest ass ever at the gym. Freeg, so hard to concentrate with her standing right beside the sissy bar rack talking to that guy that looks like Jason Kapono. haha. but wow did she have a sweet bumm!! Oooo thank goodness for tight joggers/lululemon pants...too bad her face wasn't as nice as her bum bum.
Day 6: SS Arms
Biceps:
- DB curls (25) / seated conc curls (15)
- seated incline DB curls (20) / close grip partial reverse push ups 12,10,9
- reverse grip cab curl (50) / preacher cable rope curl (moved the entire bench over, ppl were like wth is he doing) (65)
- 10 lower half + 10 upper half bb curls(35) freegin could barely complete an actual rep for the upper halfs lol so dead
Tricep:
- skull crushers (17.5/s) / dips
- DB overhead press (45s) / single arm extensions (12s) lol
- rope press down extension (65) / overhead rope extensions (50)
Forearms:
- (80s) pronator 25,20, 18
- (60's) extensor 23,18,16
this week has been amazing. As much as i like having conrad as my partner, i find it really efficient doing it myself. Oh, conrad took the "week off". I haven't had my ENTIRE body sore at one time, it's great!. chest and back still kill everytime i flex or touch lol, legs are tender during bending, and arms are mush now.
so have you seen the arabic guys that come now? lol these dudes are jokes man.. first off they are so skinny and they wear the tightest and skimpiest clothes: tank tops, etc. ok anyways, they always do the oddest and most useless exercises. for instance, one dude was just lifting the bench bar up and down with like 45+25plates on it and showing off to his buddies. haha me and con were like :| what? haha. and today the guy was doing some odd exercises which looked like a cable press/fly but with a reverse shoulder delt raise... so so pressing instead of lifting. lol i couldnt resist smiling and staring haha. Oh and accoring to them you have to work at least 1.5 hours in the gym to get a good pump.. lol they were there for 45 mins haha
oh and i've been eating boiled eggs every day for the past week lol haha
smelly ass farts man
ya those guys are great! last week they were showing off with triceps so i went to do a set of 12, stacked out and with added weight lol. then the next weight day they were trying to show off their legs to their friends so i proceeded to do seated calf raises with 7 plates on it for 10 reps lol haha. im a jerk! lol
Day 7 SS
Chest:
-DB flat bench press (60s)failed on 3rd set at 8 this time / flys (20s) 25's were being used, but i still fail my presses at 3rd set so its ok
- smith incline close grip bench press (32.5/side) same weight but it felt heavier / DB incline flys (20s)
- DB decline bench press (45s) perfect amount now / DB decline fly (15) actually lowered because someone was wasting their time using the 20's. But my lower pecs were killing (pure squeeze at top of rep)
Back:
- standing between legs BB low row (65)up 5 / seated cable rope rows
- DB reverse fly (15s) / neutral grip pulldowns (90) felt so much harder even with same weight again
- cable scapular retraction short bar (200 max out!!) / back extensions (25)
Burn out set x 2 (failure)
-close grip push ups on half ball (12, 10)
as usual, my chest and back feel great post workout. Overall weakness then the soreness with come tommorow. Day 4 solo lol *oh well*
ahahhah solo lol. sux! great stuff with the training jay! hopefully soon you will be able to push weights from the male side of the rack! lol. jk jay! you know you are kicking ass! awesome job with the SS! not to change that solo comment lol.
Day 8 SUPERSETS
Legs:
- deep squats on rack (37.5/sd)up2.5 / sumo squats (35 plt) down but couldnt do more
- leg extensions (80)up 5 / leg curls (95)
- ball on wall squats (30s) adjusted my stance so i didnt lean against the ball. I find it puts less stress on my knees / stiff leg deadlifts (30s)
- calve mach (75)up 5
By this time, i was really straining. My legs were so pumped and literally rock hard from all the blood being pushed into my muscles. I felt like puking no joke.
Shoulders:
- Seated ball DB shoulder press (35s) / upright rows (15s)
- side delt raises (15s) / short bar front delt cable raises (40) some dude asked me what i exercise was doing.. it creeped me out at first cuz he was just staring at me do my exercise lol
- DB shrugs (50s) up 5 / seated high incline shrugs (50s)up 5
- reverse fly machine (95)
Those arabic guys continue to amaze me. lol 25 mins in and out of the gym. The smallest one was walking around like a tough boy lat spread arms out lol. freg i wanted to walk into him doing a arm flex by accident.. ok not by accident. haha
Ok so a new standard has been set for me in terms of the most amazing buttocks i have seen at the gym. As i walked out i opened the door for this light brown girl and she wasnt that hot or anything but i turned around and :O omg thank you Lu Lu Lemon. wow is all i have to say haha
Team Duk day 5
Since everyone is posting their goals, i will update my status of where I am with respect to intended reasons why i started working out.
1. Gain size/mass and definition in chest, arms, shoulders, back, and core. Also equalize my lower body so I don't look like a stick with massive upper body like most kids in the gym today. I am not concerned with gaining pure mass because I just don't have the diet discipline or time to be able to have huge increases. Who has time to eat 5000 calories of good food a day 5-6 times a day?
2. Noticable definition in pectoral area. Fill out upper chest region where collar bone meets pec. In addition, round out overal pec so as not to have only large outer chest (as most people generall have since they usually only do outside pec development exercises i.e. bench press). Finally with chest, develop overal lower chest region so it can help fill out my akward curvature my chest has.
3. Properly develop and increase strength in shoulders. My shoulders have probably been the weakest area of my body and hardest muscle to develop. Who doesnt want scotty pipen ripped or goldberg size delts?
4. Increase arm size. I should really have measured my arms when i started but i think i'll measure soon and compare a few months later. My biceps are undersized and I require more overal mass building exercises to just increase overall thickness. My triceps are decent and we all know triceps are what make your arms look HUDDGE *flexes under light*
5. Keep up with back exercises to straighten out posture. So far it has helped as Rob once pointed out i seemed taller which is a good sign i guess. Also concentrate extremely hard on form when working lats as my left lat WAS grossly disproportionate to my right. As of now, the left is balancing out but still slightly smaller.
6. Develop stronger core. I recently started integrating core muscle building exercises that require you to flex your entire core region. Freeweight Squats, routines on medicine ball, hanging leg raises, etc. Gotta be able to grate that cheese one day!!! haha
Post fat pictures to come.. not sure when. I guess whenever everyone else posts their post fat pics also! I wish i was darker.. i'd look more ripped
jay man, i must say that have been doing amazing since you joined the gym! one day, if you work hard, you will look like me.... lol. jk. but i know that you will reach all your goals cuz you have wicked work ethic! great stuff!
Day 9 SS (last day)
Conrad made it out today. Nice. Saw bas and mara at the gym. I want basil to be my personal trainer wth lol
Biceps:
- standing DB curls (25s) / seated concentration curls (15s)
- preacher bench cable rope hammer curls (70) / reverse grip cable curls (40) my forearms are hurtin' now wicked!!
- alternating seated incline DB curls (15s) / reverse close grip pull up (never become relaxed)
Triceps:
- skull crushers (20/s) / dips (quite difficult near the last few)
- v bar press down (115) / rope extensions (70)
- close grip bench press
BURN OUT:
- preacher curls (12.5/side) this was so freekin heavy even though its way below my limit
- overhead extensions (12.5/side) 20 reps
Forearms and abs will have to wait for the weekend or tomoorow. Probably two ab workouts during the weekend.
Time to change it up next week. I will start an intense core training and slightly modified full body and plyometric routine. The superset routine has been quite intense and has yielded some pretty satisfiying results. I'm sore for days now for each muscle group as opposed to pure fatique the first couple hours.
'Conrad made it out today. Nice.'
that sentence was great! made me smile all over lol.
great stuff once again with the training! you dont need bas as a trainer, you got things covered!
Little Red Riding Thong in the house! Just wanted to bug you!
What happened to you helping me out with weights? lol. Let me know when you're doing weights next.
If you had joined me in my yoga class I wouldn't have been alone.
you should try it one day...it'll increase your flexibility!
Good work Jay!
You should try Yoga for real! I know I know Yoga is whack but it really does help with flexability AND it helps your range of motion when you work out. It stretches and lengthens your muscles and it will benifit your muscles FA SHO!
I just started doing Yoga a few weeks ago and i'm a bit more flexible and my extensions when I do weights has increased as well.
If you don't try Yoga then just do Century Club!
ahahah!
He doesn't have time for Yoga cause he's doing BOOTCAMP!!!!!!
I'm flexible enough. Ask tracy!!! she was surpised to see that i can put my palm on the floor past my toes haha
Had dim sum today. way too much. Make up day for my lost exercises and other muscle groups i wanted to focus on again.
- Random Abs routine (pretty good, i was sweating good)
- Biceps: Again my biceps are smaller than I want them to be. Scott Stiener eggs!!
- ez curls, concentration curls, heavy hammer curl bar, heavy DB curls. All in quick succession.
- Forearms 5 sets top and bottom
practiced my flexing hahaha lol.. flexing actually helps you give alittle extra pump.
Jay, i was surpised you could touch your toes. but you can't put your WHOLE palm on the floor.
hey! jay is plenty flexible! last night when we were just fooling around........
whole palm!! thats crazy!
i could barely graxe my fingertips on the floor!
haha its not entire palm.. it's actually the majority of my fingers. I can wrap my fingers around my toes.
you forgot to add no H rob.. NO H dammit. Can't let mary find out that your cheating on her with me. and not in a food sense!! haha
and what is macro-nutrient?
lol 1/4 H lol. a macronutrient is a larger nutrient like Protein, Carbs or Fat where micronutriens are vitamins and minerals. if you are able to get a good amount of protein and carbs throughout the day and especially with the meals following your workout, you should be able to recover well. also a matter of specific types but that's a long discussion lol.
hahah i didnt know i was post #100! yay im the century club! lol. first #69 and now this... im good!
what does the H stand for? Is it homo!! and no, rob doesn't want u so STAY AWAY
Uh duh?!!! haha
ask eric haha
Volleyball as cardio. Very intense play for the first 3/4. It was good. A+ effor for everyone!! That kind of intensity and games i enjoy, esp the non hogging *cough* everyone knows what i mean haha
So i'm still stuffed up from sunday. My throat is not getting better. Hope i can sleep it off
Made a new routine today at work lol. Basically incorporating robs suggestions with my SS routine. I've added a shit load of different exercises and i hope this will keep it exciting and spurt some real awsome results as such!!
if you do it properly, i guarantee that this routine will not get old!
Start of new routine
Week 1: Complimentary muscle groups
12,10,8 reps superset x 3 sets
Chest:
- DB flat bench press / flys (8reps)
- DB decline bench press / DB decline fly (10reps)
- close grip push up on half ball / DB lying down pullovers (12reps)
Triceps:
- Vbar pushdown / rope pushdown (8reps)
- reverse grip cable push down / incline bench cable push down (10reps)
- DB overhead extensions / weighted bench dips (12reps)
Burnout set:
-close grip incline bench press smith machine (7 reps at 25/side)
i will not be marking down the weights here this time around as i am loggin them on my routine sheet i printed out. But this list is pretty extensive and rob cleared up some confusion regarding the actual execution of the supersets. It's all good now, i was crazy pumped today. APparently the 55's are actually 63's lol. Imma beast!! my chest and triceps were so dead at the end i almost dropped the weight on my head trying to do overhead extensions lol
PAM shots.. here we come!
ps. when mara says she was looking at you and says you were doing a good job, she really means she was STARING at you .. creep hahah jk!
it cause i made him a snack bag! u want one too next time!
hahaha wicked job jay! another good thing about htis routine is that b/c you wont be able to do the exact same workout in a month, you really force yourself to get the most out of that workout! great stuff jay!
and staring is creepy lol hahah.
i had a guy who was staring at me in the gym, knock on my car window last night to ask me questions... this is getting ridiculous lol
Week 1 Day 2 Complimentary
3 sets. 12/12/12, 10/10/10, 8/8/8
Back:
-Bent over 2hand long bar row (12) / Bent over DB row palms in (12)
- wide reverse grip BB row(10) / Incline shrugs(10)
- Lat pulldown(8) / Straight arm pull (8)
Biceps:
- Alternating seated DB curls (12) / Hammer DB curls (12)
- Close grip EZ curl (10) / Lying supine curls (10) these were something totally new i tried. It was quite challenging as it really puts alot of stress at full extension
- Reverse pushup (8) / BB Curl(8)
It was good today. Con made a nice effort to push out some last few reps. My back is feeling great, bis pumped. Chest annd tris from yesterday are crazy sore. My viens are poppin!!! lol vien club we all are here!
*puts his hand up* present!lol
high 5 to having veins! soon you'll have more then Rob!! hahah
and crazy videos, geeeeeeez
i feel so unfit now lol
there is no such thing as more then rob!!!! lol jk
^ what? you obviously never encountered face to face with the NOONAN lol.. *flexes arm under cheat light* hahaha you want some bitch??!! haha
Week 1 Day 3 Complimentary Muscle Groups: Supersets
Legs:
- BB Squat (8) / Hack Squat (8)
- DB Step ups (10) 4 stacks not high enough / Side BB split squat (10)
- Overhead speed squat (12) / Front BB squat (12)
- Calf press on leg press machine substituted for Seated Calf raise (12)
- Rocking standing BB calf raise (12) this is such a wicked exercise!!
Shoulders:
- Smith BB press (12) / Side delt raise (12)
- Smith Shrug (8) / Eband press and side delt raise (8)
- DB Shrug (10) / Front plate raise (10)
Today was a wicked day! I haven't sweated like the way i did today in a long time. I actually had to use my towel to wipe my face and my shirt was drenched after legs. My calves are killing now, usually then don't after a workout so this is different and a good feeling. I always find Superset leg days extremely taxing because of all the compound movements but today felt extra tiring. I really wanted to push today for some reason. I got these crazy ass skin abrasions / blood marks all over my delts and biceps from the Barbell doing front squats.. sick!! pppl will think i'm crazy, yo u can't test this!! *points to arms* lol
vein club yo!! good to see mary and rob poppin!!
mara and bas, you guys are next!! tina where you at??
yo u dont know bout this one! *flexes scrotum* lol
good stuff with he leg training! and of course mary and i were poppin'! yo that's a call out! lol
how the heck do u flex the scrotum?? EWWWW
Good job Jay, I saw you working hard.. cause I was stalking you being a creeper lol.
Crazy Veins, you should be proud my friend, cheat light or not, you're totally part of the club! And NO TAKEOVERS ALLOWED!! NO SCANDEL!! NO FAKE VEINS (ie Rob)
you friggin kidding me? FAKE VEINS????? I WILL SHOW YOU VEINS!!!! *drops pants and flexes scrotum* lol
Sunday Mar 30
Bootcamp 1hr 15min
I though i'd never see myself writing this lol
ok so bootcamp was surprisingly fun, as Lisa? the instructor was very energetic even though she kept telling me to put my ass out more on those biomechanical nightmare shoulder push ups. I'm too freekin tall to do it like you woman!! lol
I have to say bootcamp was not as hard as i anticipated (as rob already knows i was just worried i would tire too quickly as i have not included any cardio training in the past few weeks). But it was actually quite easy all things considered. Our old circuit training is much more intense and exhausting due to the fact that it only included straight cardio with no breaks in between. But there was a point during bootcamp where it got quite intense with the 2 minute skipping as i tried to go all out with it, sweating like a hoggie.
I think i may include bootcamp next week into my routine as I am trying to incorporate some more cardio training. I have to say though the superset training is helping as it requires alot more heavy breathing and i feel that i sweat more. So maybe it contributed towards my stamina. lol yah right.
Ps Thanks for lunch! I don't know what the big deal is about chicken and rice though lol.. i don't like white man rice haha
Oh, and who wants in on tanning bronzer for may 4th??!!!!
http://www.skinenergizer.com/Australian-Gold-Pure-Gold-Bronzer-p/seagpuregold.htm
lol
add that with the cheat light and your set!!!
striations baby!!
hahah maybe if you put more then 2 risers on it wouldve been a bit harder! lol hahah. jk! lol. great job either way dude!
and im down with some bronzer lol. i actually used some before and it isnt that bad. im gonna combine it with some tanning this time. should be good!
Usually bootcamp isn't as packed so if there were less people we could have done more I think. As for the difficulty level, increase your risers. At least 3 I would say. We were suppose to increase our steps after the 2nd round and we're suppose to have 5 rounds in total. But we ran out of steps lol. The 5th cycle (which we didn't do) would have been squats and pushups.
woah coming back huh? I think next week Lisa said we'd do CIRCUIT. So thats 8 stations and we do things like spinning bike, pylometric squats, squating with the medicine ball, boxing, skipping etc. But then again, it depends on how many people attend. If there are too many it gets too crowded
Hope you had a good time! And I hope you enjoyed the chicken and rice!!! even if was "white people" rice lol
Monday Mar 31
Mondays were supposed to be scheduled off days, but i have opted (if i have time) to do abs and other muscle groups i would like to focus harder (twice)
So then..
Abs: include
-weighted swiss ball crunch
-reg crunches, weighted crunches
-frog crunches
-side oblique bench curls/raises
-leg lifts, leg twists
-leg tucks
-cable ab crunches
-lumberjack cable swings
Calves:
-seated raises x 3 sets + 1 loaded set with rob and bas (5 plates!! lol that was honestly crazy but felt great!)
-rock and roll calve presses x 3
-leg press machine calve press x 1
Biceps: I think my bis are undersized still and could use some more mass and scott stiener egg pop!
-ez curl bar: narrow + wide x 2 each (20/side)
-single arm preacher concentration curl x 2 (15)
-standing arm out cable curls (this was a wicked exercise! it places so much focus on your peak contraction and invovles alot of stability)
Shoulders:
Shrug sets with rob and bas
this felt great, very intense with increased weights than i usually use.
i thought at first my ab workout was lackluster but near the end of the gym i tried to do a leg pull up and i almost crapped my pants lol freg it was painful .. my abs were so sore.. soo.. *thumbs up*!!
and mary that's kinda creepy now with the whole camera phone bit you had going on there lol
ahahahah ya mary is a friggin stalker lol hahah. she's recruiting for the vein club maybe lol. nerd.
good stuff on the calf raises. so many different ways to up intensity and get things growing. and good stuff with the traps! it's all bout squeezing the fingers lol. hahah no H lol.
see ya at the gym next time... 3 of cups... sucka lol.
Yea i'm the creeper with the camera phone lol. Hey im' CEO, who else is going to stay on top of things, making sure everyones VEINS are in place?? I need proof otherwise... SCANDAL lol
Week 2 – Day 1
Opposite Muscle groups
3 sets of 12,10,8,6 reps
Chest/Back
- BB BenchPress (12) / BB Row (12)
- Incline BB BenchPress (sub smith today) (10) / Reverse grip bent over DB row (10)
- BB (smith this time) decline BP (6) / Close grip chin (6)
- Cable Xover (8)/ Reverse cable fly (8)
- BB Stiff leg good mornings (12) x 1 (i didnt like this exercise, felt like it was targeting hams more than lower back)
- back extensions + 25 plate (12) x 2
and bring a real camera next time you creep lol
i think we should post vein picks!! haha
robs triple tret aka threat (lol remember armin?? hahah LOL) vein
my fork in the road vein..
marys... marys... what vein do you have? eye ball? haha jk haha
no you cannot take a pic of my scrotum vein lol hahah... in public ;P
Next Tuesday @ 7:30, come do a yoga/pilates class! it'll be fun!
I like that! Triple threat and fork in the road! nice! But what are mine called?? booo
stop making fun of my eye! lol
and... chicken and rice is the best thing on earth! U can never get tired of chicken and rice!
Week 2 Day 2
Opposite Muscle groups
3 sets of 12,10,8,6 reps
Day: Legs/Shoulder
- Leg Press (12) / DB Arnold press on med ball (12)
- Sumo Squat (10) / Front delt cable raise (10)
- Hack squat (8) / Side DB raise (8)
- BB Shrugs on rack (6) / BB Stiff leg dead lifts (6)
- Reverse fly using band (10 Blue) + Side raises band (10 Purple) x 1 burnout set
I really liked what rob did for his calve routine so i up'd the weights on the seated calf raises to 2 plates + 10 lol its not 5 plates but its a comfortable weight for me to do 8 properly
- Seated calf raise leg pres mach (8) / Seated calf raise (8) x 4 sets minimal rest
- Leg extensions stripper set (10) (starting at 90) I had to take 2 breaks as I that exercise always burns like a mofo.
I was really feeling the calve raises, as they felt like they were going to burst. Walking funny after but i liked it very much so.
I didnt feel that my leg routine for this round was sufficient in terms of intensity, as i wasnt sweating as much as last weeks. Weird thing is was that I felt beat trying to do the shoulders portion right after the legs. I felt more tired than strained but pushed it.. i had to rest a bit more as i was breathing alot harder than usual for some reason.
So like i mentioned before, I can always tell if someone is going to ask me either what exercise i'm doing, comment on what i'm doing, or ask me to spot because of the way they stare at me. Its not a mary or mara creeper stare but a look of curiosity/intrigue or they give a passive look. As i was doing my cable front delt raise, this semi big white guy was doing his shrugs at the rack and just kept turning his head and stopping and staring.. i was like ahhh great another one of those lol.. He ended up trying what i did and liked it and was like.. this feels great yada yada.. thanks lol
i'm surprised now actually cuz that's the second time someones asked me about that very exercise
ya i find that with this routine, i felt fatigued alot quicker tho not necessarily sweating as much. i didnt mind that at all tho. ya sweating indicates working hard, but if you can focus your efforts on a body part and fatigue it like crazy, you have done your job! good job guru duk! what is that exercise called? lol
EXCUSE ME I do not creeper stare!
and you should thank me, I noticed your fork in the road lol.
And yea.. the growl was my stomach. Cause Betty was more like a loud motor :|
sorry didnt post last night post work out..
Week 2 Day 3
Opposite Muscle groups
3 sets of 12,10,8,6 reps
Day: Tricep/Bicep
- Reg tri bar push downs (6) / EZ reg bicep grip curls (6)
- Weighted Dips on yellow bars with feet up on swiss ball (till fail) (45 plate) [[The asian trainer raymond recommended this routine and i thoroughly enjoyed it as it provided a real challenge stabilizing my feet and core from slipping off the ball all while doing a deep dip!!]] / Seated 2handed DB concentration curl (8) this is a really great exercise to isolate the bis!!!
- Overhead rope Xtsion (10) / Cross body DB hammer curl (10)
- EZ curl overhead Xn (12) / Preacher curl (12)
Forearms:
- front and reverse curls (fail ~20 reps at 80lbs)
the cheat light is so nice!! lol i spent 2 mins under it flexing and posing haha what a nerd
blue/teal... who know's the difference???
Week 3 – Day 1
Triset supersets
6, 10, 12 reps x 3 sets
Day: Chest/Tricep
CHEST
- DB BenchPress (6) / DB fly (10) / Close grip half ball push up (12)
- Smith close grip BP (6) / Smith close grip smith incline BP (10) / incline DB fly (12)
- Cable Xover (10) / Extended arm plate hold/squeeze (20 sec) / couldnt do Decline DB BP (6) as the decline bench was taken (sorry wasted by a guy doing 2.5 on each side, wth why even do that..??)
TRICEPS
- Vbar push down(6) / Reverse grip push down (10) / Dips w/ feet on swiss ball (max)
- Tate press (6)/ Seated bent over 2hand kickbacks (10) / Lying cross face alternating Xtsions (12)
- Rope push downs (10) / Overhead rope Xtsions(8) / (( too burnt to actually do DB overhead extentions (12)))
ABS
Tri sets
-weighted cable crunchs
-weighted cable kneeling lumberjack pulls
-weighted crunches
-knee ins
-swiss ball crunches
-knee ups
-knee up twist
-knees over bar side to side
-oblique swiss ball crunches
-frog crunches + leg/ball squeeze
-oblique crunches
-oblique raises on bench
so busy today at the gym.. although i was able to get whatever i wanted to get in. Too bad i was really burning out too quickly, its hard when you have no spot lol.. but its ok i still got a great workout in as i'm freegin aching all over now..
Year of the Pig. lol stupid ass caker white men
Week 3 – Day 2
Triset supersets
6, 10, 12 reps x 3 sets
Back/Bicep
-----
BACK
- Close grip pull up (6) / Seated Cable row (10) / DB reverse fly (12)
- Vhandle pull down (6) / DB low row (12) Back extensions (10)
- Close reverse grip pull down (6)
/ Lat pull down (10) / Scapula shrug (12)
BICEPS
- DB hammer curl (6) / Standing Outer DB curls (10) / Lying face first incline bench EZ BB curl (12) (this exercise is sick. Really targets bi's and it is hard to cheat with your body)
- Lying cable curls (6) i got some stares with this one as i have never seen anyone do this one before!! / Standing concentration curls (12) / Top half BB curl (10)
- Preacher curl (10) / Alternating band curls + negative (6) purple band (this and preacher totally burnt out my bis, my arms were pumped!!!)
Also did forearms.
Busy busy day at the gym.. took way too long, so much idling around waiting for ppl to rest.. do you really need to rest sitting on the machine? do you really need to even do this exercise, you're not even doing it properly.
Con did 30 mins of "cardio" lol it was halarious.. lol conrad even knows it was bs..haha tracy i know you had a good laugh!! stop distracting ppl haha
my arms are getting some good development. I'm seeing much needed gains on my biceps and forearms which i'm happy about. My arms are puny.
wanted to get in abs but couldnt.. i was already pushing over an hour and a half.. way too long..
and rob should be concentrating on essays mary!! not posts.. And not the essays that wear plaid and stab ppl haha..
OMG, Rob always complains about peoples lack of posts and he wasn't posting so I called him out. Yes, I know he had essays. BUT, he also spent 3+ hours @ MONTFORT talking about weddings!!! I just pointed it out to him, that if he has time to chill @ monfort, he has time to post!!! lol
What was so funny about Con's cardio? do share....
Week 3 – Day 3
Triset supersets
6, 10, 12 reps x 3 sets
Day: Legs/Shoulder
LEGS
- BB Dead lift (6) / Lunges (10) / Speed jump squats with 9 lb bar (12) This entire set of exercises was a killer. The incredible abount of cardio vascular strain and core strenghtening with all compound movements was so taxing on the body and lungs. Soaked in my own sweat!!
- DB Step ups + 4 risers each side(6) / BB front squat (10) my shoulders are all scratched up now.. bas saw.. its like i get slashed and beat lol / Jefferson or Sumo Squat (12) i didnt know how to do the jefferson squat properly. i forgot. At this time i was dying.. i had to catch my breathe and take longer breaks in between sets as it was just so taxing.
- Calf press (6) / Calf press leg press mach (10) Standing DB calf raise (12)
- calf press (6) and hold after last 3 reps x 2 sets
SHOULDERS
- Power side delt partials (6) / Military band press (12) / Lying incline two arm front delt raise (10)
- Smith Shrug (6) my grip was failing cuz my forearms got a crazy workout from yesterday and all the heavy weiights today .. freegin have this massive callous on my hands now / Seated BB military press (10) / Lying reverse fly (12)
- DB upright row (6) / Band front raise (12) Blue / DB side raises (10)
using the resistance bands is different. I like it esp if you do them slowly and pause. Burns like a mofo.
So my shoulders and traps are killing. My legs are starting to feel it now but not as much as when i do squats.
And too bad you guys didnt see the hottie!!! she was HHAWT! and it wasnt the nasty girl in the sports bra
oh man i'm with you on the callouses!!! i have one too! My first!
Monday April 14
ABS + other muscles that need more focus
Abs:
- a whole slew of exercises using the ball, 10 lbs plate, dip stands, and cable rack
Biceps:
-DB curls, seated DB curls, cross body hammer curls, purple band negatives + 90 degree hold
i caught the arabic guys flexing their biceps in the change room mirror as i came into get something lol it was like i caught them masterbating by their reaction haha.. i then proceeded to not humilate them by saying its alright to flex in the mirror cuz everyone does it, yada yada, don't be ashamed, yada yada.. they were quite red.. hahaha
oh and i also did calves.
alittle bit more than 2 plates + standing rocking BB calf presses.
there was this guy that took forever on the calf rack. rested literally 3 minutes between his easy sets of 2 plates and he was a pretty big guy.
easy big guy... 2 plates? you're almost at mary's weight now!! good stuff my friend! lol hahahaha jk.
yo i love reading your posts b/c they are always about hte arabic kids lol. those guys crack me up big time! lol hahhaahah.
Week 4: Complimentary muscle groups
12,10,8 reps superset x 3 sets
Chest:
- DB flat bench press / flys (8reps) did the weights without failing which is great cuz last time i failed at 6, so next time uping the weight
- BB decline bench press / DB decline fly (10reps), did DB last time, but this time switched it up for a change. I forgot how easy it is to push BB's!!
- close grip push up on half ball / DB lying down pullovers (12reps) up'd the weights on the pullovers, my tricep was killin..doing push ups on the half ball upside down is so hard but it gives a great stability work out
Triceps:
- Bar pushdown / rope pushdown (8reps)
- DB overhead extensions / feet on ball dips on yellow dip racks (10reps)
- reverse grip cable push down / rope overhead cable extnsion (10reps) x 1 set as i was kinda pissed that i felt rushed.. (not saying why here)
The smith was taken and everyon bench was basically occupied by the time i wanted to do a burn out set on my chest and tri (close grip bench press).. so i tried using the regular bench press and the regular bar.. lol oh god.. was that a funny moment.. 20 lbs on each side and i was struggling!! the bar is way too long to stabilize doing close grip esp for a burnout at the end of your day.. lol quite amusing having to get conrad to help me and say wth that's it? haha
I felt like i got jipped today at the gym as i had to alter my work out exercises due to the occupation of certain benches and equipment... and also con was back today and honestly having only 1 person is much more faster in terms of keeping the intensity up... lol especially if your partner only does "toning" weights.. HAHA.. oh man...
my abs are also TIOGHT from the past day.. that routine is sick.. i'm going to start to incorporating more of those leg stride holds on the yellow dip racks and leg ups + twists..
ahahah toning weight lol. that's friggin great! conrad and those arabic kids... one in the same lol
So you found a good ab routine?
I def need to add weighted abs into my program.
Week 4 Day 2 Complimentary
3 x SS
Back:
-Bent over 2hand long bar row between legs + vbar (12) / Bent over DB row palms in (12) up'd weight
- Lat pulldown(8) / Straight arm pull (8) i dont think exercise is that great, and its hard on the secondary triceps..esp since the day before was chest+tris
- wide reverse grip BB row(10) + 2 extra sets and hold / Incline shrugs(10)
Biceps:
- Alternating seated DB curls (12) / Hammer DB curls (12)
- Close grip EZ curl (10) / Lying supine curls (10) lol the old vietnamese man was doing the same weight standing up. 10lbs for this one haha lol sucks
- Reverse pushup (8) / BB Curl(8) up'd weight perfect amount.. i failed on the last reps.. lol right infront of chicks too haha
+ Forearms
*note* the tops of my forearms aren't as nice as my .. bottoms (whatever the technical terms are).. although i've concentrated both parts of my forearms equally.. perhaps i need to do other exercises that target that muscle.. like cross body hammer curls..
baseball tomomrow!!! get ready...
yo yo president reporting for duty off site..
unfortunately there is no gym at the motel i'm staying and coupled with the fact that i have to go out to eat most likely everyday i will probably not be squeezing a work out this week.
I'll take this is a much needed rest week as i have not missed a single day of working out since i've started except 1 cuz i had a chest cough/.
i'll see if i can try to get in some push ups and random exercises...
the girls here are nasty...
fine fine
i'll except your excuse
as long as u don't get fat and lose all you viens
you'll be re-evaluated upon your return.
shit man.. being offsite sucks such that when your hotel has no gym and the city you live in has nothing to do but golf, hunt, or ride a bike (non of which i brought here or have access to) its impossible to live healthy.
Apparently there's a community center up here in Port Elgin with a pretty decent gym, but honestly being in a training room for 10 hours a day your just like... ahh fuck it and want to lie down after you come back from eating out.
i need like a 5 hour cardio session to burn off all the beer i've had in the past 3 days.. oh god i feel fat. Yah "I" feel fat.
This is going to be the scandal mary needs to bring me down hahaha
ok so i HAD to just do something today for a work out, so here's what i tried to push out.. full on beer and chicken still :S
-Reg Push ups till fail ~35, 24, 20ish
-Spider man push ups ~15
-Good mornings
-Lunges
-speed Squats
-close grip push ups ~20, 20
-sit ups (multiple exercies targeting top, bottom, obliques)
all that beer swishing and shooshing around in my stomach while crunching made me want to barf... :S
last night at Bruce.. Presidente is coming back full force!!!
It's all good Jay!
As long as you have the body of Bruce Lee when photoshoot comes around.
Good Job, Jay trying to do some exercise. It takes a lot of effort. Keep it up :P
Headline News: President returns with beer belly
SCANDAL!!!!!!
great job jay and welcome back!
NEWS FLASH BULLETIN
>>>THIS JUST IN!!!
Reuters (AP)
The current President of the growing popular cultural phenomenon The Vein Club held a news conference today and addressed the general public regarding conflicting stories in the news as of late relating to his performance and issues surrounding a possible interal re-shuffling within it's own board of directors.
"I put 100% towards my commitment for the company. It's easy to get carried away these days with the media twisting things around, thus it is everyone's responsibility to make sound judgements without jumping the gun until all the facts are presented."
"Of course I'm concerned with the performance of our company and current board members. Unfortunately there change is often required in order to better ourselves," says the residing President hinting at a possible restructuring within the company in the coming weeks. How, when and who exactly this restructuring may affect is still in the air.
Friday April 25
After taking close to 4 days off due to more pressing commitments I steped back into the gym to try to get back into the thick of things.
Changed it up a bit and did a full body workout since i wanted to target most of my body as i didnt get the chance to do much during the week
SS x 2 sets 10-12 reps
Chest
-DB press + fly SS
-incline close grip smith press + incline DB flys SS
Back
-single vhandle row + reverse flys SS
-dual cable lat pull down seated on ball + chin ups / individual arm cable row SS
Shoulders
-machine press + front cable raise SS
-DB upright row + DB side raises
Biceps
-standing ez curl BB curls + DB cross body hammer curls
-lying incline ez BB curls close grip + standing DB concentration curls
-bottom half DB curls (heavy weights)
Triceps
-vbar cable press down + over head rope
-dips with feet on ball + DB extentions
Calves
-seated calve raises + rocking rolling press + speed jumping
I think i'm going to start up doing full body again.. feels great to have your whole body feeling pumped and sore after!
I'm use to the VIP
since i AM CEO and all...
Notice of Assessment:
My wrist is freegin busted.. or it feels like it.
Dam robert and his hard hitting and my inablity to catch akward ground balls that one time.. two times lol
Be like me and workout with a fat ankle and a fever.
I agree, stupid Robert. lol
new routine. Full body.
I tried to do a true full body, but found it just takes too long to get everything.
3 sets x 10 reps
Legs
- Squats
- deadlifts/hacksquat
my wrists/grip started giving out..*cough* rob lol
on another note.. i almost fell backwards on my second set of squats..lol it was quite funny actually as i was like wth just happend.. i had to drop the bar onto the spot bars.
Chest
- Incline DB
- Cable crossovers
Back
- Standing cable rows
- lat pull down
Shoulders
- seated shoulder DB press
- DB shurgs
Biceps
- incline seated DB curls
- preacher curl
Triceps
- ez bar overhead
- rope extensions
i'll have to capture forearms, calves and abs tommmorow..
ps.. raptors suck. start looking for next year tickets!! such a dissapointing game 5... but i knew they were going to give it up in the last few minutes.. so whos up for blue jays??!!! way cheaper!!
I'm up for blue jays. but not a game where they play boston or the yankees. I may end up causing a fight w/ the americans :S
I looked for you after class but I couldn't find you. So no yelling at me for not saying bye!
I'm with you for the BlueJays. Cheap Fun! Plus we can VIP with Halladay and whoever else is on the team. Matt Stairs! OK thats all I know. Apparently Orlando Hudson left as per Rob ahahah!
haha im down!
hey im thinking of switching to a full body routine if you are interested in a partner...
let me know.
nice nice.. blue jays it is!!
give me a week robert. I have this 'experiment' going on regarding my work out and my MIA partner lol
Also i'm trying out a few new things with the full body that i read about. but basically it would be 4 days straight for me.
TODAY
AB DAY
-weighted crunches 10lbs 25 lbs
-leg lifts
-cable crunches
-cable side lumber jack lifts
-leg split hold
-side oblique crunch
-etc etc.
+ Forearms
One thing i noticed is that I need to develop and really hit my shoulders more than anything else. My delts are so small.. makes me look smaller than i should be. I want dwight howard delts!
yo i want howard delts as well lol haha.
I noticed that you are a lot more muscular. When you were at baseball practice, you were lookin' good ;)
lol why thank you mary..
rob.. mary's hitting on me.. i dont know what to do.. :S lol
*pushes mary away* STAND BACK.. you can't steal me away from robert!! hahaha
Day 2 or 3 Full Body i dont remember lets say 2
I'm doing only 1 exercise 3 sets ~ 10-12 reps each body part. But i'm trying to max out the weights or reps to the point i'll fail on 10 to 12. If its to light i'll push out a few more reps or up the weight for the next set.
Legs
-smith squats (up'd the weight cuz its easier on smith), but i really love squats. Probably fav exercise now
Chest
-DB chest press (up to 70's but had to go down to 65s for 3rd set)
Back
-BB bent over rows
-back extnsions 35 plt
Shoulders
-side raises + front raises
Biceps
-EZ BB curls
Triceps
-Bar cable press down (this one was particularly tough as my abs were still sore from yesterdays ab work out and it required a lot of ab stability)
Calves
-seated raises
-2 reg stance, 2 inner calve
today felt good. also did a burn out push up on the back of the half ball till failure. Entire body was pretty pumped and my calves are starting to feel it now.. hard to carry stuff down the stairs with wobbly calves haha..
2 more days till bruce lee makes his appearence!
Nice work yesterday!
while i was on the spinning bike, i saw you doing the abs thing holding the weight under the cheating light lol
i'm totally stalking u :|
*nervious laugh*
i don't know what to say to that mary...
and FYI its called back extensions.. for ones BACK.. not abs... and i wasn't even using the cheating light.
Ab day today as well as forearms.
abs were still tight and sore from 2 days ago workout..but still managed to squeeze out 20 mins or so of ab exercises. same old as usual so i'm not going to list them
that's it for now.. oh and i think i have to buy a barbell pad for when i do squats. A towel doesn't provide enough protection and now my spine around my neck is sore. crap.. perhaps thast why i had a huge headache all day..
if you get hoogey traps like me, you dont need a pad. i already have a pad of muscle! lol hahahha. im a nerd lol
This past weekend was spent eating out way too much. 2 times a day is pushing my personal limit just because i hate spending so much on crappy food i can eat at home for free and its better at home.
But i did enjoy the activities we all got to do as a group of friends. Only if paint ball wasn't so expensive.. and messy..
ps.. i heard mara cried when she got shot lol haha
Monday May 5 (week 1 of new full body routine)
So what i am trying now is to set the weight to something i can do about 10-12 times for the first set, then up the weight and do it until i fail for another 2 sets. And add one close to max out set of about 3-5 reps with high weights to really shock my muscle.
Chest: smith bench press (62.5/s, max 70)
Legs: Smith Squat (57.5/s, 65 max)
Shoulders: Smith behind neck press (45/s, max 50)
Back: barbell curl (30/s, 35max)
Biceps: ez bar BB curls (25/s, 30max hold at 90 degress for 5 seconds 3 times)
Triceps: Vbar cable push down (130, 140max)
Calves: seated raises (115, 125 max .. will up that next time around)
finished off with chin ups until fail.
Overall today i was really pumped, i kept up the intensity up all the way through and since they gym was relatively empty i could get through my routine pretty quickly. Just over an hour which is target time!
Today i notice an increase in strength in certain exercises as i haven't done bench press in a while. I realize it was the smith machine but using Dumbells for the past 5 weeks really increases your individual arm strenght..So then switching back to bench press seems easier.
I hope everyone keeps up the hard work even though you may not be 100% satisfied with your results from the photoshoot. I know I was pretty dissapointed in my shoulders, biceps, and back width and thickness. Actually quite mad, but i know this will push me even more to get bigger now.
Abs.
Forearms > included cross body hammers to really target upper part.
In and out of the gym in 30 mins. Perfect amount of time!
ate swiss chalet.. tasted pretty ass..
Oh and i had a medical exam for my company. I gained approx 7-8 lbs of muscle since i started working out (last weighed myself).
*thumbs up* i guess.
considering the majority of the ppl will be away for a week this will be my last post for a week as there is no need to post if no one will read it!!
Full body part day 2
switched up the sequence of exercises
Legs: Squats
Shoulders: side raises
Calves: seated
Back: med grip chin ups
Chest: Incline smith bench
Biceps: 45 deg seated DB curls
Triceps: unassisted dips on dip machine
abs are killing even more now cuz i keep doing squats so often now. I enjoy the core work outs and hope this really get its crazy ripped
posting so you guys know i'm still consistant
week 3 of full body now.
noticable gains in strength. Body size and cutness.. perhaps. lol
got offered a spot for the first time ever by someone other than my work out partner.. Les. Which i guess is ok since he knows what the hell he's doing. He most likely noticed me struggling with inclind DB presses. I thanked him.
some new girls in the gym. too bad they are so young.. i feel terrible for scoping haha lol
one more post just so i have more posts than rob hahaha
Now that everyone is back and black, i expect big tings!! haha i mean get back to work you lazy asses!! good job on the ones that got back right into the deep end, ya boy was holding down the fort!
Rob and I have began to refocus full body work outs. It has been excellent, intensity high as a result with working with Action.. lol i mean robert.
3 sets + exhuast or pause burn out or strip set final
- Leg press + strip leg extensions
- Incline Barbell Chest press + stripper from 57.5/side down to 45 (5lbs deccrements)
- Standing cable vbar rows + hold
- Pre exhaust reverse DB fly + shoulder press machine
- DB bicep curls + cross body hammer curl final set (supersetted)
- Dips
- Calve press on leg press machine
Great work out day. Legs were killing from after baseball. Gotta start doing more wood lumber jack chopping ab workouts so i can catch up to rob and his 4 home runs lol ACTION will not dissapoint1! haha
ahahaha ya u gotta get on that lol. hahah.
hey i wanna try to come up with a focused full body routine. if i write it up, i'll send it to you and tell me what you think.
New routine with rob
full body but reverse pyramid sets + super set the last one.
i'm hoping for some explosive gains.
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