bikeral training and diet log 2013

[JohnnnyBlazzze]

I just got done with a long bulk. I'm sitting around 200-205lbs right now.

Sent you a PM back

[bikeral]

I just got done with a long bulk. I'm sitting around 200-205lbs right now.

Sent you a PM back

Looking good.

[bikeral]

This week things are back on track full force. My sessions in the gym have been intense.

Monday Chest/Biceps
Tuesday Quads/hams/calves
Wednesday Off
Thursday Delts/Traps/Triceps
Friday Lower and upper back/Abs

Diet is still maintenance at 2900 cals/day

Have an unscheduled trip in 2 weeks so I plan to stick with maintenance until after the trip.

[bikeral]

Hope you all had a great weekend.
Friday PM got back done as planned
Saturday off
Sunday Chest/Biceps followed by 25 mins cardio

Was able to keep diet together with only one cheat meal at Argentinian steak house. Just steak and potatoes. No desert

Rest of weekend was protein pancakes chicken breast etc...

[GirlyGymRat]

Hope you all had a great weekend.
Friday PM got back done as planned
Saturday off
Sunday Chest/Biceps followed by 25 mins cardio

Was able to keep diet together with only one cheat meal at Argentinian steak house. Just steak and potatoes. No desert

Rest of weekend was protein pancakes chicken breast etc...

I decided I was going to have a good eating week, keeping diet tight just like YOU!!!!

[bikeral]

I decided I was going to have a good eating week, keeping diet tight just like YOU!!!!

Keep at it GGR. Will there be a new log in your future?

[GirlyGymRat]

Keep at it GGR. Will there be a new log in your future?

Not till I can workout and diet and cycle. June????

[bikeral]

Not till I can workout and diet and cycle. June????

Keep me posted. I want to see you back in the gym.

[bikeral]

Monday Legs

Tried out a iphone app to log my workout. Did not like it much. I'd like something I can sync online and copy/paste here.

Did about 4 working sets leg extensions
4 working sets plate loaded kneeling leg curls
6 sets v-squats
5 sets standing calf raises
20 mins incline treadmill

[bikeral]

Supposed to be off today but was feeling good.
Hit Delts/Traps/Triceps. Have not done seated dumbbell shoulder press in a while (6 months or more) I have been alternating between seated barbell press and the hammer shoulder press machine. Found it a bit difficult to swing the 85's up so I did not go higher. Think I'll stick with this for a few months. Rest of workout was great. Still need a good iphone app for gym logging if anyone knows one. May try the EWTFIW diet for a while.

[JohnnnyBlazzze]

80lb DB's are a solid lift on the seated DB shoulder press. One of my favorite workouts, keep it up

Sorry if I didn't catch it, are you cutting right now or eating at maintenance ?

[bikeral]

I really like shoulder workout, one of my favorites as well. I'll just stick with dumbbells for a few months and I'm sure swinging them into position will get easier.

I guess I am technically in a maintenance mode which leans toward cutting...

[bikeral]

Hit my dead lifts and upper back for 4 days in a row. Bad idea. my deads were 60lbs under my usual. Made it through the workout but I was pushing my limits. Followed up with 25 mins elliptical to complete the torture. 2:1-2:1 works best for me and that is what I will stick with.

[bikeral]

Turns out I was not overtraining but instead getting sick again. Flu or something knocking at my door. Anyway. Took Thursday and Friday Off after 4 in a row on. Had a decent Chest/Biceps workout Saturday and took off Sunday due to this damn flu/cold or whatever I came down with. Still feel crappy but I plan to do legs tonight anyway.

[GirlyGymRat]

Turns out I was not overtraining but instead getting sick again. Flu or something knocking at my door. Anyway. Took Thursday and Friday Off after 4 in a row on. Had a decent Chest/Biceps workout Saturday and took off Sunday due to this damn flu/cold or whatever I came down with. Still feel crappy but I plan to do legs tonight anyway.

Legs and u don't feel well. Tough dude!!!

[bikeral]

Legs and u don't feel well. Tough dude!!!

I didn't do it yet

But I will try my best to get in there. Sometimes when I'm sick staying home just makes me feel worst.

[bikeral]

OK GGR Just for you I got it done.

Leg Extension

70x20
130x20
190x15
250x8
230x9
210x8

Plate loaded leg curl
50x20
70x20
90x15
115x12
140x10
160x9
180x8

Barbell Squat
95x15
135x12
185x12
225x10

Seated calf raise
Set 1 : 45x45
Set 2 : 90x45
Set 3 : 135x35
Set 4 : 160x30
Set 5 : 180x25


That's it. Went light on squats cause I have not done them in a few months due to knee pain. Not my best leg workout but I'll take it.

[GirlyGymRat]

OK GGR Just for you I got it done.

Leg Extension

70x20
130x20
190x15
250x8
230x9
210x8

Plate loaded leg curl
50x20
70x20
90x15
115x12
140x10
160x9
180x8

Barbell Squat
95x15
135x12
185x12
225x10

Seated calf raise
Set 1 : 45x45
Set 2 : 90x45
Set 3 : 135x35
Set 4 : 160x30
Set 5 : 180x25

That's it. Went light on squats cause I have not done them in a few months due to knee pain. Not my best leg workout but I'll take it.

Any leg day is better than no leg day!

[jasc]

Feel better bud

[bikeral]

Feel better bud

Thanks

[bikeral]

Yesterday did not go well. Forced myself to gym. Did my 10 min cardio warmup. A few warmup sets of seated dumbbell shoulder press. I started sweating really bad. Grabbed the 85's and looked like a fool when I could not get them up to position to press them. Grabbed the 75's and was shocked to see I could not get those up either. Must of been hilarious watching me try to swing them up. Figured that was enough and called it a day. Went home with my tail between my legs.
Being sick really sucks.

[JohnnnyBlazzze]

Yesterday did not go well. Forced myself to gym. Did my 10 min cardio warmup. A few warmup sets of seated dumbbell shoulder press. I started sweating really bad. Grabbed the 85's and looked like a fool when I could not get them up to position to press them. Grabbed the 75's and was shocked to see I could not get those up either. Must of been hilarious watching me try to swing them up. Figured that was enough and called it a day. Went home with my tail between my legs.
Being sick really sucks.

Sorry to hear man, you got the flu or something?

Get some vitamin C in you and just rest as much as possible. Try to focus as much as you can on eating clean on your diet because I can imagine if you're not feeling well then your appetite is probably crap :/.

[bikeral]

Sorry to hear man, you got the flu or something?

Get some vitamin C in you and just rest as much as possible. Try to focus as much as you can on eating clean on your diet because I can imagine if you're not feeling well then your appetite is probably crap :/.

Not sure what I have. Usual symtoms runny nose, sore throat, congestion...I will try to ignore it and hope it goes away.

[bikeral]

Actually not a bad workout today.Decided to finish what I started yesterday Delts/Traps/Triceps

Smith machine shoulder press
First a few warmup sets then
250x3
230x6
200x9
180x9
180x8

Upright barbell rows
90x12
110x10
110x9
110x8

Seated hammer shrugs
270x12
320x9
320x8
270x10

bent over laterals
30x12
40x11
40x10
40x9

cable tri pushdowns
150x20
150x18
150x17
150x15
150x12

overhead
130x12
150x9
150x8

Felt good leaving gym just runny nose.

[bikeral]

Thursday Back

Dead lifts
A few warm up sets
315x8
365x4
315x5
275x7

Lat pull down superset pullover
190x10
250x6
230x5
210x7
190x6

Hammer plate loaded seated row
360x12
450x8
410x9
360x10

4 sets close grip pull ups to failure

Thats it. Still have damn runny nose but feeling better. Diet as planned. Time to cook some chicken...

[bikeral]

Chicken is in oven as well as 20 protein muffins.

Outside smoking my post workout cigar.

[GirlyGymRat]

Chicken is in oven as well as 20 protein muffins.

Outside smoking my post workout cigar.

Cigar? Alittle surprised.

[RaginCajun]

Cigar? Alittle surprised.

Surprised?

more like a given!

[bikeral]

Cigar? Alittle surprised.

Hope I did not let you down with this horrible stinky habit.

Surprised?

more like a given!

You know me.

[bikeral]

Friday... Today off from gym. Good thing cause I went in to work and found out I would need to go back at 10PM for some emergency work.

Sitting at work now at 2AM... I ate 2 donuts and a cup of coffee. Funny how diet goes out window that easy.

Well tomorrow back on track. Home alone with nothing to do but work out.

[Back In Black]

Is there a cigar fast on non training days?

[bikeral]

Is there a cigar fast on non training days?

Depends on whether or not I am cigar cycling that week.

[RaginCajun]

Depends on whether or not I am cigar cycling that week.

Hahahaha

[bikeral]

Weekend went well.

Somehow I spent 3 hours doing chest and Biceps Saturday

Took Sunday off.

Tonight I have legs planned which I now officially hate.

[RaginCajun]

Weekend went well.

Somehow I spent 3 hours doing chest and Biceps Saturday

Took Sunday off.

Tonight I have legs planned which I now officially hate.

did this include a cigar break?

[bikeral]

did this include a cigar break?

Nope that was actual straight lifting no cardio. Put the headphones on and got in the groove. Wife is away so there is no clock watching. I did however have my post workout cigar

[--->>405<<---]

hey al buddy! just chekn in..

[bikeral]

Monday Legs

Another great workout

Smith machine Squats
Kneeling leg curls
seated calf extensions
seated leg extensions
leg press

30 mins incline treadmill

[bikeral]

hey al buddy! just chekn in..

hey bud i missed this somewho and have been off a few days from work. thanks for stopping by.
all good.

[bikeral]

Took a few days off from work this week but was able to get to gym pretty good.

Monday Legs
Tuesday Delts/Traps/Triceps
Wed Back
Thursday Chest/Biceps

Took today off. Probably go for long walk with dog. Thats it.