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01-03-2012, 04:07 PM #401
You are correct sir! But saying having a "family union" sounds a little in-bred to me.(nothing against you southern folk)
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01-04-2012, 10:05 AM #402
Had a great back workout today except for the little injury in my lower back, definitely going away.
Pull Ups:
1x15
2x13
Lat Pulldown: Row Handle
1x10 @ 150
2x10 @ 175
3x9 @ 190
Seated Low Rows:
1x10 @ 12
2x10 @ 14
3x12 @ 16 keep in mind machine only has 20 plates
Bar between legs bending over:
1x12 @ 90
2x10 @ 135
3x8 @ 180 injured a bit my back
Iso-Lateral Front Lat Pulldown: Sideways, individual
1x15 @ 45
2x12 @ 70
3x10 @ 90
Iso-Lateral Low Row:
1x10 @ 90 ea
2x10 @ 115 ea
3x4 @ 135 ea didnt want to add to the injury
Iso-Lateral High Row:
1x10 @ 90 ea
2x10 @ 115 ea
3x8 @ 135 ea
Cable Pull Down: i think
1x15 @ 8
2x12 @ 10
3x10 @ 12
Leg Press Calf Raises: 21
1x21 @ 6/45
2x21 @ 6/45
3x21 @ 6/45
TBODY chime in when you get a chance as far as changing a few exercises or taking or adding or whatever your opinion might be.
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01-04-2012, 02:28 PM #403
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01-05-2012, 07:32 AM #404
Todays workout, biceps/triceps was excellent!! Lower back still hurts/weak when i try bending down!! My stomach looks the same buy my arms are definitely getting leaner, more mas, more vains, etc
Workout as follows:
Standing Bicep Dumbells:
1x10 @ 35 back to back
1x10 @ 25
2x10 @ 35 back to back
2x10 @ 25
3x10 @ 35 back to back
3x10 @ 25
Standing Curls Wide:
1x10 @ 70
1x10 @ 25 both arms same time likeif i had a curl bar
2x10 @ 90
2x10 @ 25
3x10 @ 100
3x10 @ 25
21's with 45lb bar:
1x21 @ 10
2x21 @ 10
3x21 @ 10
Hammer Curls w/ Dumbells:
1x10 @ 40
2x10 @ 40
3x10 @ 40
Seated Bicep Close Grip: Superset
1x10 @ 70
1x5 @ 45
2x10 @ 70
2x10 @ 45
3x8 @ 70
3x9 @ 45
Seaed Bicep Single Hand:
1x10 @ 25
2x10 @ 25
3x10 @ 25
Arnold:
1x10 @ 40
2x10 @ 40
3x10 @ 40
Cables Crossover Triceps/Curl Bar Down:
1x15 @ 15
2x10 @ 15
3x15 @ 15
Cables Crossover curl bar over head:
1x15 @ 15
2x15 @ 15
3x15 @ 15
Cable Crossover Rope Downwards:
1x10 @ 8
2x10 @ 10
3x10 @ 12
Cable Crossover Handle Forward:
1x10 @ 5
2x10 @ 6
3x8 @ 7
Cable Crossover Concentration/Handle:
1x10 @ 3
2x10 @ 4
3x10 @ 5
Seated behind the head dumbell:
1x20 @ 60
2x15 @ 80
3x15 @ 100
Skull Crushers: Curl bar
1x10 @ 80
2x10 @ 90
3x10 @ 100
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01-06-2012, 06:55 AM #405
Well today was another fantastic and successfull workout day, shoulder/traps. Workout went as follows:
Dumbell Side Shoulder:
1x15 @ 15
Seated Dumbell Shoulder:
1x12 @ 50
2x10 @ 60
3x10 @ 60
Front Standing Straight Bar Sholder:
1x10 @ 20
2x10 @ 40
3x8 @ 60
Cable Side Shoulder:
1x10 @ 2
2x10 @ 2
3x10 @ 2
Cable Rotator Cuffs:
1x20 @ 2
2x20 @ 2
3x20 @ 2
Cable Crossover Rear Shoulder:
1x10 @ 4
2x10 @ 4
3x10 @ 4
Crossover Cable Single Hand Reverse Fly:
1x10 @ 2
2x10 @ 2
3x10 @ 2
Smith Machine Front Shoulder Slightly Incline:
1x10 @ 90
2x10 @ 140
3x7 @ 180
Barbell Shrugs:
1x10 @ 70
2x10 @ 70
3x10 @ 70
Dumbell Shrugs:
1x30 @ 90
2x 20 @ 115
3x12 @ 125
Standing Shrugs Machine:
1x30 @ 6/45
2x15 @ 6/45
3x15 @ 6/45
Smith Machine Behind Back Shrugs:
1x30 @ 50
2x40 @ 90
3x25 @ 70
Seated Reverse Fly:
1x10 @ 100
2x10 @ 100
3x10 @ 100
Low Cabke Row Rope Shrugs:
1x12 @ 4
2x10 @ 5
3x10 @ 6
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01-06-2012, 08:09 AM #406
good job pap..
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01-06-2012, 10:37 AM #407
Okay. I'd like to tweak your whole workout for just 6 weeks. I like your symmetry and size, mostly leaning out would benefit your body. If you have a lagging area it's the legs, but not too far behind. I would personally like to see you performing fewer exercises per bodypart, basic compound movements, probably a 10x10 program with some supplementals to hit a few areas that need topped off that the compounds don't hit as well.
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01-06-2012, 01:09 PM #408Originally Posted by tbody66
Basic compound movements?? No idea what that means!! I agree with the legs also, even though you would have crucified me if you saw them 6 months ago lol. They have come a long way but still need a bit of catching up.
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01-06-2012, 01:27 PM #409
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01-06-2012, 02:05 PM #410Originally Posted by tbody66
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01-06-2012, 05:06 PM #411
watch on left wrist, ring on right ring finger, or watch on right wrist ring on left ring finger?
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01-06-2012, 08:19 PM #412
Or why not simply 4th of July Picnic with EVERYTHING WE WANT TO EAT.
Checking in with ya Papi~ Hope all is well......Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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01-06-2012, 11:20 PM #413
So we all like lean out for the party, have a mini bodybuilding show from all of the members then start a re-load, eating like crazy roman orgy participants for a week, then all go home get back on the boards and start new diets and exercise programs that we learned from each other while we were together and are bodies respond better than ever because of the feeding frenzy!
I like your thinking, young lady!
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01-07-2012, 09:36 AM #414Originally Posted by tbody66
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01-07-2012, 09:46 AM #415
Okay so i just finished my bodpod test!!! Here are the results:
LBM: 164.4 lbs
BF: 21.3%
Weight: 209.7
Im pretty happy with that. 5% bf down, only 2 lbs of lbm lost. I dont think is bad at all right!?
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01-07-2012, 09:55 AM #416
Jan 28 is the next test, complimentary. I like the sound of that This is a good way of knowing what i can get out in 3-4 week period, specially since starting right now 10:56 AM eastern time i will not get off the diet not even slightly to see the results i get.
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01-07-2012, 12:03 PM #417
Cool. When I see pics posted you never know what is right and left because several people have to use a mirror. Just for reference in case I see some area that need attention. Do you think it's a sign of being hardcore when you own two wedding rings, one nice white gold with three diamonds, and one tungston/titanium band for lifting?
How long between last test for the results posted from the bodpod?
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01-07-2012, 01:06 PM #418Originally Posted by tbody66
01/07/12 bf 21.3% (44.6) lbm 78.7% (164.4).
Well if you are married and obviously have a wedding ring i would use 2, tungsten for working out since it doesnt bend, like the one i have and the gold for wearing regularly.
In my case i bought just because, i like the look and whatnot but on new years my sister made a comment "isnt a wedding band on the right hand of a guy means his gay" so i did my research and found some lesbians in general use it on the right hand to show their sexuality so i said, as much as i like the ring i dont want people thinking or coming close to thinking im gay. Hence no more wedding band until the day i get married lol
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01-07-2012, 04:01 PM #419
You're not gay?
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01-07-2012, 04:31 PM #420
^^^^^lol!!!
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01-07-2012, 05:58 PM #421Originally Posted by tbody66
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01-08-2012, 01:47 PM #422
Papi, I'm writing your program today, tell me what days you can lift and how much time to do so.
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01-08-2012, 02:02 PM #423Originally Posted by tbody66
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01-08-2012, 10:59 PM #424
Monday - Chest/Shoulders/Triceps/Calves
Bench Press Warm-up the bar x4, the bar x4, 95lbsx3, 135x2, 185x1, 225x1, workout 275x5x5 I want you to be using a 3-0-1 rep tempo
Incline Bench No warm-up 225x5x5 3-0-1 tempo
Military Press 135x5x5
Upright rows ez curl bar with a 25lb on each side, keep the weight into your body, almost touching through the whole range of motion, up to under your chin at the top, pause for a second, lower the weight slow and controlled and stop at your belly button 25repsx5sets super-set these with toe presses for the calves 5 sets of 25 reps
Dips, no added weight, leaning forward 5 sets to failure
Tuesday Back/Biceps/Abs
Bent Rows warm-up 45x11, 95x11, 135x11, workout 185x5x5
v-bar Pull Downs 210x5x5
Barbell curls 45x11, 65x11, 85x11, 105x11 - dropset 125xfailure, 105xfailure, 85xfailure, 65xfailure, 45xfailure
crunches 51x3
Wednesday Legs
Squat warm-up 45x5, 135x5 - workout 225x10x10
Stiff Legged Dead Lifts 95x21x3 supersetted with
Toe Presses 21'sx3 (7reps toes in heels out, 7 reps heels in toes out, 7 reps straight up and down)
Thursday Chest/Shoulders/Triceps/Abs
Incline DB Press warm-up 20x5, 30x5, 40x5, 50x5, workout 60x25x3
Flat DB Press 60x25x3
Decline DB Press 60x25x3
Triple Threat DB raises monster-set front raises, side raises rear raises, 25lbsx25 front, 20lbsx25 sides 10lbsx25 rears repeat three times through
Reverse Grip Skull Crushers - EZ Curl bar with a 10 on each side 25reps, 5 sets super-setted with
Bicycles 51reps - 5 sets
Friday Back/Biceps/Calves
Wide Grip Pull Downs 120x25x5
V-Bar Seated Rows 150x25x5
DB Hammer Curls 35x11, 45x11, 55x11
DB Preacher Curls 35x25x5 super-setted with
Standing Calf Raises 135lbsx25x5
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01-09-2012, 07:01 AM #425
Weight in this morning @ 208.9 lbs. workout went as follows:
Monday:
Bench Press:
Barx 4
Barx4
140x3
180x2
230x1
270x1 at this point i realized that i should have been counting the weight of the bar, which is why it explains i was lifting more lol.
275x4
275x4
265x5
265x4
265x3
Incline Bench Press:
225x5
225x5
225x5
225x5
225x5
Seated Mith Machine Military Press:
135x5 now this is HARDCORE!!
135x3 standing no smith
95x5
95x5
95x5
95x5
Upright Rows EZ Curl:
70x12,9,4 i had to change to the 70lbs fixed ez curl, the ez curl you add weight to, the weights hit my elbows
70x12,9,4 at this pount my shoulders, traps, wrists, forearms are in very intense pain!!
40x25 shoulders are on FIRE!! This is a 40lb fixed ez curl bar
40x23,2 could do the 25 straight through, i am in real pain!
40x13,12 shoulders and wrist in extreme pain!
Toe Presses Leg Press:
180x25 these are being done separate, realized it was supposed to be super set with upright rows to late
180x20,5
180x25 holy crap i want to chop my lega of from the knee down
180x24
180x25
Dips:
1x30 reps
2x20
3x15
4x13
5x11
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01-09-2012, 07:28 AM #426
happy monday pap good workout!
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01-09-2012, 07:40 AM #427
Hey paps looks like your still smashing it!!!! Just had a look at ya pics, wow what a difference. Do you think this log has helped you out a lot????? Started my cutting log yesterday
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01-09-2012, 08:32 AM #428
looks like you are tearing it up Papi. funny about you forgeting to add the weight of the bar. thats why i look at it at moving iron around instead of numbers. mind over matter!
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01-09-2012, 08:44 AM #429Originally Posted by bavz01
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01-09-2012, 08:47 AM #430Originally Posted by 00ragincajun00
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01-09-2012, 09:14 AM #431
Very well done, I hope you hated.....errrr.... I mean...liked it! Was anything too easy?
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01-09-2012, 10:12 AM #432Originally Posted by tbody66
Had to improv with some weights since you made the workout for Arnold, changed the weights to a more manageable weight, i could do all reps and sets but it was still very difficult, in some i had to stop and relax for 3 sec to be able to continue. All in all i like pain when i work out so thanks for that and thanks for taking the time to design this work. Really appreciate it
Now on another note, what the hell is 3-0-1 motion or whatever you said?
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01-09-2012, 11:29 AM #433
It's a tempo, which means the eccentric-midpint-concentric parts of the exercise. For bench press, as an example, you are on the bench under the bar and you unrack the weight, when your elbows break and you start to lower the bar you are performing the eccentric(negative) part of the exercise, when the bar touches your chest you are at the midpoint and as you press it up and lock your arms out that is the concentric(positive) part of the exercise. On a 3-0-1 tempo you want it to take 3 seconds to lower the weight, pause for 0 seconds at the midpoint and 1 second to press it up. The only thing that will probably be foreign to you is the 3 seconds to lower the weight, since 2/3rds of our size and strength come from the negative part of the exercise if we are focused on this part being intentional we will absolutely see increased gains. A key part is that the bar still moves consistently through the lowering part of the exercise, not drop and stop, drop and stop, so you will have to let the weight keep moving down in a completely controlled manner while taking a one-thousand one, one-thousand two, one-thousand three count as it is just then touching your chest, then explode into the weight and press it back up as quickly as possible, then repeat.
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01-09-2012, 11:59 AM #434
Gotcha, not what i did today since i did not know what it meant but definitely will perform that way tomorrow!!
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01-09-2012, 12:13 PM #435
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01-09-2012, 01:32 PM #436
wide grip pull-downs http://www.youtube.com/watch?v=XC1UK-fHrys
v-bar seated rows http://www.youtube.com/watch?v=WFxmvCb4FyU&feature=fvsr
bicycles http://www.youtube.com/watch?v=ixQGJ3Ja-2I
crunches http://www.youtube.com/user/sixpacks...?v=4uQtPyWkXcc the 2:40 second mark on this one
v-b ar pull downs http://www.youtube.com/watch?v=WFxmvCb4FyU&feature=fvsr
bent rows http://www.youtube.com/watch?v=-xlBxIMqh3A
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01-09-2012, 03:30 PM #437
tbody gets it dun dont he pap!!!
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01-09-2012, 04:37 PM #438Originally Posted by --->>405<<---
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01-10-2012, 06:52 AM #439
Another great workout today as well!! Workout goes as follows:
V-Bar Pull Down:
210x5
210x5
210x5
210x5
210x5
Barbell Curls:
45x11 easy
65x11 easy
85x11 easy
105x11 hard
125x8 really hard, swinged a bit
105x14 wow
85x16 holy crap
65x28
45x40 ohh my goooooood
Crunches:
1x28,11,9,3 im in so much pain
2x24,22,5 more pain
3x21,20,10 woooooow i wonder if i'd be able to use my abs tomorrow to get up from bed!?
20 min cardio in bike, slow and strady to kill time!
EDIT: forgot to add the bent rows:
45x11 fairly easy pausing half to 1 second on top, after watching the video you posted T.
95x11 fairly easy
135x11 okay
185x5 okay just a bit of pressure on lower back so took my time not to sprain it or mess it up
185x5 same as above
185x5 same as above
185x5 same as above
185x5 same as aboveLast edited by Papiriqui; 01-10-2012 at 08:19 AM.
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01-10-2012, 08:51 AM #440
Great job, Papi! I know you will grow!
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