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  1. #1121
    bikeral's Avatar
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    Day 30 (yesterday)

    Had a cheat meal last night of a cheese steak hamburger (roast beef, hamburger, cheese, chipotle onions) and a fried BP and J sandwich at my friends restaurant. I think I'll pass on calculating macros, made the mistake of watching him make the fried PB and J in the kitchen and I saw a big pat of butter go into the pan he was frying my sandwich. It was good though.

    Anyway here is yesterdays workout.

    Delts/trap/tri

    Seated BB shoulder press
    Barx15
    Barx15
    95x15
    115x12
    135x11
    155x8
    175x5
    175x4
    155x6
    155x5x135x5

    BB upright row
    Barx15
    65x13
    95x10
    115x6
    115x5
    115x5x95x5

    T bar rear delt row
    45x15
    70x12
    95x8
    115x6
    125x5x95xFx70xF

    Bent over DB raises
    20x15
    40x8
    40x8
    40x8

    DB shrugs
    70x15
    90x15
    90x12

    Seated hammer shrug
    180x13
    230x10
    280x6x230xFx180xF

    Skull crush SS close grip press
    55x15x15
    75x12x12
    95x10x10
    95x8x7
    95x8x7

    V-Bar pushdown
    90x15
    110x5
    110x6x80xFx60xF

  2. #1122
    --->>405<<---'s Avatar
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    dang al that sounds awesome! (fried pb and j)

    crunchy or creamy? im an extra crunchy jif kinda guy with strawberry preserves

  3. #1123
    bikeral's Avatar
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    Quote Originally Posted by --->>405<<--- View Post
    dang al that sounds awesome! (fried pb and j)

    crunchy or creamy? im an extra crunchy jif kinda guy with strawberry preserves
    haha what isn't good when you fry it in butter?

    I like the cruchy as well but this was creamy. Melted nice and mixed in with the jelly.

  4. #1124
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    Day 31 Dead Lifts/Back/Abs

    DL
    Barx15
    135x12
    185x12
    225x10
    275x6
    295x4
    295x4
    275x5p
    275x5x225x5

    Wide grip assisted pull up
    #12x11
    #9x12
    #6x9
    5
    5
    #6x5x#9x2x#12x2

    Close grip pull up
    7
    5
    5
    5
    5+#10x5+#14x5

    Hammer close grip seated row
    90x15
    180x15
    270x15
    360x7
    410x7
    360x8
    360x8
    360x8x270x8

    Cable Bent over pullover
    60x12
    70x8
    70x8
    70x7
    70x7x60xFx50xF

    Abcore
    S40x15
    S35x30
    L35x30
    R35x30
    S35x30
    L35x30
    R35x30

  5. #1125
    bikeral's Avatar
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    Day 32 OFF

    Decided to look at my weight trend. Looks to keep trending up so I will stay with 3100 calories this week.

    sep08 start 204
    sep14 Day 8 209.6
    sep19 Day 13 210
    sep22 Day 16 212
    sep26 Day 20 214
    Sep28 Day 22 218
    Sep29 Day 23 217
    Oct01 Day 25 216.4
    Oct03 Day 27 217.6
    Oct04 Day 28 216.7
    Oct08 Day 32 219

  6. #1126
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    good to see a little chart on your weight. looking good bikeral!

  7. #1127
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    Quote Originally Posted by bikeral View Post
    Day 32 OFF

    Decided to look at my weight trend. Looks to keep trending up so I will stay with 3100 calories this week.

    sep08 start 204
    sep14 Day 8 209.6
    sep19 Day 13 210
    sep22 Day 16 212
    sep26 Day 20 214
    Sep28 Day 22 218
    Sep29 Day 23 217
    Oct01 Day 25 216.4
    Oct03 Day 27 217.6
    Oct04 Day 28 216.7
    Oct08 Day 32 219
    pics or it didn't happen (i stole this line from donkeyhonk) hahahahahaha

  8. #1128
    bikeral's Avatar
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    Quote Originally Posted by 00ragincajun00 View Post
    good to see a little chart on your weight. looking good bikeral!
    Yea I need to look at the trend instead of day to day since my weight fluctuates a lot.
    Quote Originally Posted by GirlyGymRat View Post
    pics or it didn't happen (i stole this line from donkeyhonk) hahahahahaha


    I was thinking of posting beginning pic and at 6-9-12 weeks so another 10 days before pics.
    Last edited by bikeral; 10-09-2012 at 06:35 PM.

  9. #1129
    bikeral's Avatar
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    Day 32

    Off day but decided to do some cardio.

    60 mins elliptical.

  10. #1130
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    Quote Originally Posted by bikeral View Post
    Day 32

    Off day but decided to do some cardio.

    60 mins elliptical.
    seems like every time i look in here ur having one of these..

    all the cardio talk get to ya?

  11. #1131
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    Quote Originally Posted by --->>405<<--- View Post
    seems like every time i look in here ur having one of these..

    all the cardio talk get to ya?
    funny you ask

    answer is yes, i used to do 5-6 60 min sessions am fasted + 3-4 30mins pwo

    you made me feel like I'm slacking

  12. #1132
    bikeral's Avatar
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    Day 33 220lbs

    Workout

    Chest /biceps

    BB bench
    135x15
    185x12
    225x8
    275x5 (I think guy was spotting me too much)
    245x5
    225x5
    225x6

    Decline BB
    135x15
    225x5
    225x5
    205x5
    205x4x185x3x135xF

    Hammer incline
    180x6
    180x5
    180x5
    180x4x140x4

    DB incline fly
    50x12
    60x6
    60x6
    70x5
    70x4

    DB curl
    20x15
    30x12
    45x10
    55x8
    65x6x45xFx30xF

    Reverse BB curl
    50x15
    70x10
    80x8
    80x6

    Preacher curl
    35x21
    65x12
    85x5
    75x6

  13. #1133
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    Day 34 220lbs

    Legs tonight

  14. #1134
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    ^^^ have fun AL!!!

  15. #1135
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    Quote Originally Posted by GirlyGymRat View Post
    ^^^ have fun AL!!!
    Hey GGR, I think this is the only workout I do not look forward too. First few sets I'm fighting excuses to pack it in. Luckily once I'm warmed up I just get it done. When is your vacation? Must be soon by now. I'll check in on your thread.

  16. #1136
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    Day 34 Legs

    Legs

    Leg extension
    70x25
    90x21
    110x15
    110x15

    Kneeling Leg Curl
    50x20
    70x15
    85x12
    100x10

    V-Squat
    180x20
    Face in
    180x20

    Squat
    95x15
    135x15
    185x15
    225x12
    275x10
    295x10
    315x8x225x10

    Stiff leg DL
    Barx15
    135x10
    155x10
    155x10
    155x10

    Seated calf raise
    90x50
    115x44
    150x25
    150x20
    150x22x115x22x80xF

    V-Squat face in
    180x15
    360x15
    540x15
    630x15
    720x15
    720x15

    Seated calf extension
    110x45
    170x40
    230x30
    290x20

  17. #1137
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    Quote Originally Posted by bikeral View Post
    Hey GGR, I think this is the only workout I do not look forward too. First few sets I'm fighting excuses to pack it in. Luckily once I'm warmed up I just get it done. When is your vacation? Must be soon by now. I'll check in on your thread.
    i think that's why i see alot of guys with nice broad chest and guns....but little stick legs and no calves cuz leg day is their favorite w/out also.....blahahahaha

    i am still going to the tanning salon...but soon...very soon....yayyyyyyy!!!! i will be checked out. no phone, no computer, no alarm!!!

  18. #1138
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    Legs are the best days my man. You push heavy weight!

    Just checkin in, hopefully you getting stronger and getting what you're looking for!

  19. #1139
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    Quote Originally Posted by GirlyGymRat View Post
    i think that's why i see alot of guys with nice broad chest and guns....but little stick legs and no calves cuz leg day is their favorite w/out also.....blahahahaha

    i am still going to the tanning salon...but soon...very soon....yayyyyyyy!!!! i will be checked out. no phone, no computer, no alarm!!!
    Well have a fantastic time. Don't do anything I would do

    Quote Originally Posted by JohnnnyBlazzze View Post
    Legs are the best days my man. You push heavy weight!

    Just checkin in, hopefully you getting stronger and getting what you're looking for!
    Whats up johnnnyB? Things going well, still no huge increase in strength at 5 weeks.
    I do believe my lifts are a bit up though. Muscles are definitely fuller and harder. 7 weeks to go.

  20. #1140
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    Day 35 220lbs

    I am supposed to be off today but thinking of doing cardio. Lately I have been too wiped out after weight training to do any cardio.

    Question? If I do cardio today that would leave me with no full days off. Anyone out there train 7 days/week doing cardio on all off days?
    Just want to make sure I get proper rest.

    Thanks

  21. #1141
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    what no cigar?

    do what your body feels it needs. i never listen to my body!

  22. #1142
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    I have a term. PWOC. It will be used many times in the future.

    Post WorkOut Cigar

    Guess you are right no one but myself can tell if I am over training. Just wondering if anyone trains 7 days/week.

  23. #1143
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    so i went and did 30 mins incline treadmill + 30 mins elliptical

    came home and pigged out on rice cakes with almond butter

  24. #1144
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    ^^^ u little piggy....rice cakes...how dare u!

  25. #1145
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    It is pretty ridiculous, but since it was unplanned I called it pigging out.

    BTW I am so proud of my progress I took a pic today for my new AVI. What do you think?

  26. #1146
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    Quote Originally Posted by bikeral
    I have a term. PWOC. It will be used many times in the future.

    Post WorkOut Cigar

    Guess you are right no one but myself can tell if I am over training. Just wondering if anyone trains 7 days/week.
    I like it

    Had a coach in college tell me that one should never take a day off of training. But, your body will tell you when enough is enough

  27. #1147
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    take a day off dude!

  28. #1148
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    Quote Originally Posted by bikeral View Post
    It is pretty ridiculous, but since it was unplanned I called it pigging out.

    BTW I am so proud of my progress I took a pic today for my new AVI. What do you think?
    no more rice cakes for you! BTW, I saw your thread in the lounge LOL!

  29. #1149
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    Quote Originally Posted by 00ragincajun00 View Post
    I like it

    Had a coach in college tell me that one should never take a day off of training. But, your body will tell you when enough is enough
    Yep as long as I'm feeling good might as well just do it. Sunday is my next off day maybe I'll take off then.

    Quote Originally Posted by --->>405<<--- View Post
    take a day off dude!
    Too late but maybe sunday. Looking good in new avi.

    Quote Originally Posted by GirlyGymRat View Post
    no more rice cakes for you! BTW, I saw your thread in the lounge LOL!
    I see we still need to put in avi suggestions for a few members...

  30. #1150
    bikeral's Avatar
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    DAY 36 218.6lbs

  31. #1151
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    Hey Al!
    Just noticed the new "self pic" on your avi.
    I'm only guessing here, but I'm betting you're ready for a good clean cutting cycle?

  32. #1152
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    Quote Originally Posted by Times Roman View Post
    Hey Al!
    Just noticed the new "self pic" on your avi.
    I'm only guessing here, but I'm betting you're ready for a good clean cutting cycle?
    I was told I am very solid and have room to grow so I'm still bulking.

    BTW I believe there is a new AVI waiting for you in the lounge. Might want to go pick it up.

  33. #1153
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    Day 36 Delts/Traps/Tri

    Man I was really looking forward to this workout. Left work feeling like I was ready to kill some weights.
    Well I missed my preworkout meal cause I was busy at work. Then I let a couple fools side track me at gym bullshitting. At 1.5 hours in I still was working on Delts and after 4.5 hours after my last meal I was getting drained. Regrouped and made it through traps and triceps. To top it off my phone battery died (thats were I log my routine) so I dis not log half my workout.
    Ended up spending over 2.5 hours in gym came home ate like a horse.

    Need to start wearing headphones and ignoring people. Seems like lately everyone wants to chat in the gym.

    Here is what I was able to log.

    Delt/trap/tri

    BB shoulder press
    Barx20
    Barx15
    95x15
    135x12
    155x9
    175x5
    175x5
    175x5
    175x

    Uprite row
    Barx15
    65x15
    95x10
    115x6
    115x5
    115x6
    115x6x135x8

    Front raise
    15x12
    20x10
    22x8

  34. #1154
    Live for the PUMP's Avatar
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    Quote Originally Posted by bikeral View Post
    It is pretty ridiculous, but since it was unplanned I called it pigging out.

    BTW I am so proud of my progress I took a pic today for my new AVI. What do you think?
    Your looking great bro! Plenty more room for you to bulk there.

  35. #1155
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    Quote Originally Posted by bikeral View Post
    Day 33 220lbs

    Workout

    Chest /biceps

    BB bench
    135x15
    185x12
    225x8
    275x5 (I think guy was spotting me too much)
    245x5
    225x5
    225x6

    Decline BB
    135x15
    225x5
    225x5
    205x5
    205x4x185x3x135xF

    Hammer incline
    180x6
    180x5
    180x5
    180x4x140x4

    DB incline fly
    50x12
    60x6
    60x6
    70x5
    70x4

    DB curl
    20x15
    30x12
    45x10
    55x8
    65x6x45xFx30xF

    Reverse BB curl
    50x15
    70x10
    80x8
    80x6

    Preacher curl
    35x21
    65x12
    85x5
    75x6
    That is my pet peeve when a spotter tries to do all the work for me. Nice lifts though!

  36. #1156
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    Quote Originally Posted by Live for the PUMP View Post
    That is my pet peeve when a spotter tries to do all the work for me. Nice lifts though!
    Yea it was way too easy. I like a light spot just enough to get the last 1-2 reps out. Thats why I dropped the weight and told him to only spot if its chocking me.

    Thanks for stopping by LFTP.

  37. #1157
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    Quote Originally Posted by bikeral View Post
    I was told I am very solid and have room to grow so I'm still bulking.

    BTW I believe there is a new AVI waiting for you in the lounge. Might want to go pick it up.
    I'm afraid to look!

  38. #1158
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    Quote Originally Posted by Times Roman View Post
    I'm afraid to look!
    It's not too bad. Some guys got some real winners. But surprisingly most have been good sports about it.

  39. #1159
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    Day 37

    Tomorrow I am scheduled off and I feel I need it so I'll take it.

    Dead Lifts/Back/Abs

    DL
    95x12
    135x12
    185x12
    225x10
    275x8
    315x3
    275x5
    275x6

    Close grip pull down alt wide
    100x15
    150x12
    150x12 wide grip
    180x12
    180x10 wide grip
    200x10
    200x9 wide grip
    220x8
    220x7 wide
    240x4x200xFx160xF
    230x6x190xFx150xF wide

    Hammer close grip seated row
    180x15
    270x13
    360x9
    410x7

    Bent over cable Pullover
    60x12
    70x10
    70x8
    80x7
    80x4x60xFx50xF

    DB bent over row
    45x15
    70x12
    95x8

    Abcore
    25x50 C
    35x35 L
    35x35 R
    35x26 C
    35x25 L
    35x25 R
    35x25 C

  40. #1160
    --->>405<<---'s Avatar
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    Quote Originally Posted by bikeral View Post
    Day 36 Delts/Traps/Tri
    Need to start wearing headphones and ignoring people. Seems like lately everyone wants to chat in the gym.
    what i do. when i lift i dont wanna talk to anyone! i usually dont have any probs either.

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