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Post by tank316 on Sept 12, 2009 8:17:12 GMT -5
New journal, new journey.
My last show was in 04, i had plans on competing in 05, but was sidelined with a r/c 3-4 months prior. Crazy family life takes over and it seemed there was never any time for cardio/wts/ and not to mention on/off proper eating habits. My father who has and will always need help on the farm comes first, My mom and dad are and always will be my Hero's. It seems as if these are all excuses, but trust me when I say and repeat, its a crazy busy family life, that I wouldn't trade for 5 million dollars, it took me a life time to find my wife and have been blessed with great step-kids.
Bodybuilding from a show standpoint can be and ''is'' a selfish type of act. But over the last 4 years I have added some quality mass, along with some ugly body fat, so its time to take it off and keep it off.
The show date is April 2010. The day isn't written in stone yet. But the train doesn't stop there, I'll keep fine tuning my condition till June for the NC show and from there, fingers crossed, a show in Fl in Nov.
I hoping to get my pics and stats done this wkend and posted.
Making this choice has been an easy one because of a few people..Eric Broser, Brian Andrews and my entire family here at PRRS. I always have the support of my wife, she's a rock.
Its going to be a long journey due to bdy ft, but I'll kick its ass..LOL
Anyways, more to come...Off to the gym for some bi's/tri's LATER
All you peeps are great inspirations bar none
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Post by godstrength on Sept 12, 2009 8:49:13 GMT -5
 IN FIRST! ! ! HOLY SH$T, it is ALL OVER now In for the ride my friend....
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Post by tank316 on Sept 12, 2009 10:22:10 GMT -5
IN FIRST! ! ! HOLY SH$T, it is ALL OVER now In for the ride my friend.... Thanks bro, with just a few tweaks here and there kcal wise and some added post wo cardio i'm down from 267.5 to 259 in 2 wks. From the spring in April to Sept 1st, I had some amazing workouts from a strength standpoint... Time shed the chub and see some abs.. |
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Post by tank316 on Sept 12, 2009 10:44:43 GMT -5
9/12/09
Another loose cannon gone bi-polar
Bis-Tris
10 min bike for core warm up
machine curls 50x16
Hammer curls
60x8,65x8,70x7..tempo on the way down was a 2.5-3 count with a 2 sec stretch
preacher curls
85x12,80x14,14
alt d-b curls 2 sets
30x17,25x19
Tris
push downs
140x11,150x10,10,
oh ext
75x12,12,12, 3 sec stretch @bottom...this was brutal
rg push downs
70x13,60x17,55x19
25 min post cardio..I'll be doing more this eve, walking/jogging in the woods this eve with the dog.
Through the whole workout I took a 2 min rest between each set, I kept my tempos in check as well, although i didnt post them.
Mentally, I have to put aside my desire to put on the heavy weights and pound out a set. But I know I have to last several months with good joints..Speaking of joints, Try Kre-Celazine from AAEFX, it took me 1.5 wks to realize i had no pain during and after squatting last wk.
2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)
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Post by Cathy on Sept 12, 2009 18:42:18 GMT -5
And this is how we roll  |
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Post by tank316 on Sept 13, 2009 8:23:39 GMT -5
And this is how we roll Hey Lady, thanks for stopping in, yes, rolling off to do some am cardio this morning, a little speed walking, a little jogging, a few sprints tossed it, ;D |
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Post by tank316 on Sept 14, 2009 4:58:45 GMT -5
9/14/09 chest/delts DB Incline 95x12,12,100x10, very smooth tempo's, and 2 min rest between all sets Dips 2 sets+ 25 lb plate added 10,10 chest press 180x12,170x16,165x16 Delts SL's 40x10,45x8,8 up right rows 120x12,12, Rev Pec Dec 4 sets varied angle' and grips 30 min post cardio elliptical cardio 1st meal before work 6 egg whites scrambled, 2 oz of a cold chicken breast, 2 tblsp of aaefx LBA's vanillia!!! 2nd meal 2 scoops EFX Vanilla Whey 1 banana 3rd meal 6.5 oz chicken breast 2 tblsp natty pb snack 2 cups cottage cheese + 1 tbls sp LBA choc
All EFX supps
4th meal
Post work 2 scoops Kre Generator
1.5-2 hours later
5 oz turkey breast
2 cups salad, 1 tbls p olive oil
1 med tomato diced
before bed
3 egg whites+ 1 scoop EFX choc whey
I missed a few things I think, old age!!LOL |
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Post by tank316 on Sept 15, 2009 17:46:31 GMT -5
9/15/09
BACK
rack deads @ knee height
540x6,560x6,575x6,600x6
bar rows oh
275x12,315x11,11,
chins assisted
3 sets x 12,12,11
stiff arm pulldowns
140x13,130x15,15 fried
40 min cardio
2-AAEFX Tribulus in a.m.
-AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy)
-AAEFX Cell Rush (post workout creatine + beta alanine)
-AAEFX LBA Pro (Liquid Beef Amino Acid supplement)
-AAEFX L-G5 Pro Glutamine
-AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement)
-AAEFX NF-Pro (whey protein)
-AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink)
-AAEFX Kre-Celerator (intra-wo carb + creatine drink)
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Post by rantorcha on Sept 16, 2009 8:45:22 GMT -5
This sounds awesome. I love your first post. That is an inspiration for us as well.
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Post by tank316 on Sept 16, 2009 19:32:31 GMT -5
This sounds awesome. I love your first post. That is an inspiration for us as well. Well, I do have work to do, but I am the Tank, I'm not scared of a lil cardio and a few salads in my life, LOL |
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Post by godstrength on Sept 17, 2009 7:11:10 GMT -5
9/15/09 BACK rack deads @ knee height 540x6,560x6,575x6,600x6 bar rows oh 275x12,315x11,11, chins assisted 3 sets x 12,12,11 stiff arm pulldowns 140x13,130x15,15 fried 40 min cardio 2-AAEFX Tribulus in a.m. -AAEFX Kre-Alkalyn EFX PRO (pre-workout creatine + energy) -AAEFX Cell Rush (post workout creatine + beta alanine) -AAEFX LBA Pro (Liquid Beef Amino Acid supplement) -AAEFX L-G5 Pro Glutamine -AAEFX Nytric EFX Pro (pre-workout nitric oxide supplement) -AAEFX NF-Pro (whey protein) -AAEFX Kre-Generator (protein/carb/fat recovery/MRP drink) -AAEFX Kre-Celerator (intra-wo carb + creatine drink) STRONG-STRONG rack deads.... |
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Post by All American Dave on Sept 17, 2009 11:51:50 GMT -5
LOVE to see this big man!! Keep focused on the GOAL, can't wait to see what you can do with that enormous amount of MUSCLE!! WOHOOO!!!
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Post by tank316 on Sept 18, 2009 5:29:21 GMT -5
LOVE to see this big man!! Keep focused on the GOAL, can't wait to see what you can do with that enormous amount of MUSCLE!! WOHOOO!!! Thanks Dave, I know what lies in front of me from the past 5 years of not competing, just alot of cardio, aint no big thing...  But I'm curious as well... |
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Post by tank316 on Sept 18, 2009 5:36:18 GMT -5
9/17/09
Legs
So I have to train legs differently all the way up to April.
Rep range will be around the 10-12 mark.
10 min walk to warm up, 1 set of ext 120x15
Squats
275x14,315x15,14.
Leg Press
700x12,12.
Ext
180x12,12.
Leg curls seated.
180x12,190x12,12,200x10,10
SLDL
275x10,10,10
Hypers toes pointed up 45 lb platex11,11
Good Morning 135x12
single seated, uni lateral
80x16,70x19
8 sets of seated calves
NO CARDIO
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Post by tank316 on Sept 20, 2009 8:57:59 GMT -5
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