bikeral training and diet log 2013

[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

[GirlyGymRat]

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]

nice!

enjoy your easter weekend bud!

i may even smoke a cigar just for you!

Sounds good. Enjoy the weekend as well.

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.

[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]

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.

[RaginCajun]

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!

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

hey al buddy! just chekn in..

[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.

[GirlyGymRat]

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

[bikeral]

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]

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]

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]

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<<---]

yo al wat up dude!

[bikeral]

Hey bud hows goes it? Just trucking along.

[Aziz]

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

Aziz