bikeral training and diet log 2013

**RaginCajun** · 03-29-2013, 10:07 AM

Originally Posted by 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.

nice!

enjoy your easter weekend bud!

i may even smoke a cigar just for you!

**GirlyGymRat** · 03-29-2013, 10:40 AM

Originally Posted by bikeral

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

Post workout cigar. Interesting. I hate the smell of cigars. Just sayin. My grandfather smoked a pipe. Cherry flavored.

**bikeral** · 03-29-2013, 11:56 AM

Originally Posted by 00ragincajun00

nice!

enjoy your easter weekend bud!

i may even smoke a cigar just for you!

Sounds good. Enjoy the weekend as well.

Originally Posted by GirlyGymRat

Post workout cigar. Interesting. I hate the smell of cigars. Just sayin. My grandfather smoked a pipe. Cherry flavored.

I know most women hate the smell of cigars. I use them to keep women from hitting on me and my hot body.

**GirlyGymRat** · 03-29-2013, 12:12 PM

Originally Posted by bikeral

Sounds good. Enjoy the weekend as well.

I know most women hate the smell of cigars. I use them to keep women from hitting on me and my hot body.

Funny!!! Enjoy your weekend al!

**bikeral** · 03-29-2013, 02:00 PM

Originally Posted by GirlyGymRat

Funny!!! Enjoy your weekend al!

Same, have a great weekend!

**GirlyGymRat** · 04-02-2013, 06:47 PM

have you been working out and not logging???? hmmmmm............

**bikeral** · 04-02-2013, 09:28 PM

Originally Posted by GirlyGymRat

have you been working out and not logging???? hmmmmm............

Nope. Took off 4 days. Wife was back for a few days and had to fly out this morning again so I stayed home...I'm not liking this new job she has.
Back at it today with a decent leg workout.Probably go to gym every day while she is away since I've nothing better to do.

Thanks for checking in. How are you doing? Almost ready to hit gym?

**bikeral** · 04-03-2013, 07:38 PM

Had a great Delt/Trap/Tricep workout

Did some shoulder barbell presses with 225lbs. Thats my max and its been a while since I've felt good enough to push it.
Face pulls
Side laterals
Hammer shrugs
cable v bar pushdowns
overhead rope tri extensions
bent over dumbell kickbacks

Getting a bit chatty in gym, need to start looking pissed off again.

**bikeral** · 04-04-2013, 08:46 PM

Another good day in the gym

Dead lifts
135x15
225x12
315x10
365x6
315x10
225x10

Hammer plate loaded seated rows
180x15
270x12
360x12
450x9
360x12
360x9

Wide grip pullups
4 sets to fail

narrow grip pullups
4 sets to fail

Thats it... Diet was all good. Went out to a bar post workout to meet a couple friends. Had chicken breast sandwich and 3 diet cokes.

**bikeral** · 04-06-2013, 01:06 PM

Yesterday Saturday Chest Biceps

Barbell bench
275x6
295x5
315x2
225x10
225x8

Preacher curls superset with standing ezbar curl
65x12 65x8
85x8 65x7
85x6 65x7
65x10 65x8

Incline DB press
85x12
105x9
105x7
105x6

Incline DB curl
40x12
40x10
40x9

Seated pec dec
210x12
250x9
250x6
210x9

Concentration curls
35x12
35x9
35x8

**--->>405<<---** · 04-06-2013, 01:09 PM

yo al wat up dude!

**bikeral** · 04-06-2013, 04:51 PM

Hey bud hows goes it? Just trucking along.

**Aziz** · 04-06-2013, 06:55 PM

Bikeral man we meet again you gotta do something about that job uniform lmfaoo

Aziz

**bikeral** · 04-06-2013, 08:06 PM

Whats up aziz? I like the hat though.

**Aziz** · 04-06-2013, 08:28 PM

Originally Posted by bikeral

Whats up aziz? I like the hat though.

notting man everything's goods what about you and keep the hat lol

Aziz

**bikeral** · 04-07-2013, 03:00 PM

Originally Posted by Aziz

notting man everything's goods what about you and keep the hat lol

Aziz

It's all good here. Just trucking along.

**bikeral** · 04-07-2013, 03:02 PM

Had 1 day off and got right back at it today. Hit legs.

Seated leg extensions
Plate loaded kneeling leg curls
Squats
Stiff leg dead lifts
Seated calf raises

30 mins light elliptical

**Back In Black** · 04-08-2013, 12:41 AM

How's the TRT working for you Al, noticing any difference?

**bikeral** · 04-08-2013, 11:44 AM

Originally Posted by Back In Black

How's the TRT working for you Al, noticing any difference?

Things going well. maintaining size and strength. I do need to get serious with the cut at some point though...

How the competition going?

**Back In Black** · 04-08-2013, 11:54 AM

Originally Posted by bikeral

Things going well. maintaining size and strength. I do need to get serious with the cut at some point though...

How the competition going?

I'm happy with my gains so far, nothing happens quick enough though, we all know that. I look better, feel better and am getting stronger, it's all good. Means nowt if everybody else is doing better than me though, most folk are being quite coy!

Hopefully the TRT will improve the quality of your life and not just the gym related stuff. Keep going buddy

**RaginCajun** · 04-08-2013, 11:55 AM

glad to see ya truckin along!

**bikeral** · 04-09-2013, 10:43 AM

Yesterday just did 1 hour of horizontal cardio.

Delts tonight.

**RaginCajun** · 04-09-2013, 10:46 AM

Originally Posted by bikeral

Yesterday just did 1 hour of horizontal cardio.

Delts tonight.

Datta boy!

TRT must be kickin in!

**bikeral** · 04-09-2013, 12:56 PM

Originally Posted by 00ragincajun00

Datta boy!

TRT must be kickin in!

My favorite cardio. Need to get some more sessions in cause I'm getting fat.

**RaginCajun** · 04-09-2013, 01:37 PM

Originally Posted by bikeral

My favorite cardio. Need to get some more sessions in cause I'm getting fat.

It's mine also, what a coincidence!

**bikeral** · 04-09-2013, 06:19 PM

Tuesday PM Delts/Traps/Tri

seated Hammer shoulder press
290x10
340x5
290x6
250x10
250x6

Cable seated rope face pulls

90x10
100x10
110x9
120x8
90x12

plate lateral raises
5 sets 10 x fail

seated superset standing hammer shrugs
295x12
345x8x8
345x8x8
345x7x8

v bar cable pushdown
150xfail 4 sets

DB kickbacks
4 sets to fail

Smith close grip bench press
180 x 3 sets to fail

Thats it...

**RaginCajun** · 04-09-2013, 06:47 PM

Originally Posted by bikeral

Tuesday PM Delts/Traps/Tri

seated Hammer shoulder press
290x10
340x5
290x6
250x10
250x6

Cable seated rope face pulls

90x10
100x10
110x9
120x8
90x12

plate lateral raises
5 sets 10 x fail

seated superset standing hammer shrugs
295x12
345x8x8
345x8x8
345x7x8

v bar cable pushdown
150xfail 4 sets

DB kickbacks
4 sets to fail

Smith close grip bench press
180 x 3 sets to fail

Thats it...

You mean that's it?

Great workout, seems like your back on track!

**bikeral** · 04-10-2013, 06:12 PM

Originally Posted by 00ragincajun00

You mean that's it?

Great workout, seems like your back on track!

Yea really feeling good these last couple weeks. Hope I'm done with the flu for a while.

**bikeral** · 04-10-2013, 06:15 PM

Wednesday PM Back

Deadlifts
315x9
365x6
385x2
315x6
275x9
275x8

wide grip pullups
5 sets to fail

narrow grip pullups
5 sets to fail

seated hammer row
360x12
410-9
450x7
360x11

30 mins Elliptical

**bikeral** · 04-11-2013, 06:54 PM

Thursday PM Chest/Biceps

OK first off I need a day off. I dragged ass through workout today. Probably take Fri/Sat off and get back at it Sun.

Dumbbell Incline press
95x10
110x9
110x6
95x9

Preacher curl superset standing curl
75x12x8
85x10x8
85x8x7

Dips
4 sets to fail

Standing Dumbbell curls
45x12
55x10
65x8x55x5x40x6

Pec Dec
250x10
230x9
210x8
210x6

Concentration curls
35x12
35x10
30x8

**Aziz** · 04-11-2013, 07:25 PM

Bikeral brother never stop trucking along okay never lol

And do you know where I can get that job uniform in your pic lmfaoo

Aziz

**bikeral** · 04-11-2013, 08:36 PM

Originally Posted by Aziz

Bikeral brother never stop trucking along okay never lol

And do you know where I can get that job uniform in your pic lmfaoo

Aziz

Thats it man. Couple days rest and time to tear it up again.

bahaha you really like my work uniform.

**Aziz** · 04-12-2013, 09:58 AM

Originally Posted by bikeral

Thats it man. Couple days rest and time to tear it up again.

bahaha you really like my work uniform.

Ahaha bro why did you change your picture man come on put the be four one back on

Just trucking along

Aziz

**bikeral** · 04-12-2013, 10:36 AM

I look happier in this one.

**GirlyGymRat** · 04-16-2013, 10:00 AM

Originally Posted by bikeral

I look happier in this one.

Bump for big al!!!

**bikeral** · 04-18-2013, 06:29 PM

Hello GGR My favorite female board member.

Just taking a break from logging...

Been hitting gym as usual.

Hope all is well. This saturday having first BBQ of the year and invited a few people from the gym. Should be fun.