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Post by tank316 on Jan 11, 2011 19:42:25 GMT -5
1/10/11 Pm Cardio 70 minutes of snow shoeing!!!! 1/11/11 Chest/Tris No Test Charge this week, I'm cycling off for 1 wk. K-Otic 10 minutes prior to workout!!! After our last snow storm, my repaired left shoulder had some major major issues, I almost thought I did some terrible damage again. So I let it rest for 2 weeks, and to my surprise, it stared feeling pretty good this past wk'end, THANK GOD!!!! 10 min bike warm up rotator movements and 100 lb chest pressx15 reps feeling great D-B Flat press 70x12,75x12,80x12...not pushing it this wk Incline Bar Press 185x10,195x10,205x10....shoulder still feels great, plenty left in the tank, no pun intended! Cable cross overs 70x14,80x13,13 great pump!!! Tris Dips bdy wt??? x10,10,10 Straight bar push downs 100x12,12,110x11 RG single cable push downs 60x12,50x14,14 30 min elliptical Post workout asap Kre-Generator 1.5 hours later supper 1/2 cup pasta, 1.5 cup ground turkey breast 1/8 cup Ragu sauce. 8;30/9:00 before bed 1cup 1% cottage cheese and 2 tblsp of LBA chocolate lava...AWESOME!!! Over all, this work out was a great. With this test on my shoulder, and how it felt last wk, I was really close to thrown in the towel, and just focusing boring cardio!!!! But a new fire has been lite, time to turn things up a little bit AAEFX style!!!!!
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Post by tank316 on Jan 16, 2011 21:42:57 GMT -5
1/15/11 more snow shoeing! 60 minutes AM empty stomach! 1/16/11 1 scoop K-Otic 15 min prior to weights, heaping scoop. Back Bis Abs and cardio! Rack dead's [below knee] 405x10,455x10,475x8,515x7 bar rows[varied grip from wide to narrow] 315x8,335x8,8,355x6 seated rows 2 sets CG 250x7, 260x6 WG Pulldowns 170x12,150x15 right into stiff arm pulldowns 100x20...great pump! Bi's Hammers 55x7,60x7,7 Straight Bar 90x12,12,100x12[2-1-2] tempo 1 arm cable curls forgot wtx14,14 right into machine curls,75x25 reps, amazing pump cable crunch 3 setsx12.hanging knee raise with 30lbs db between toes 2 setsx10 wted crunch 75x12 2 sets 30 min treadmill 4.3 mph 5% incline 2 scoops Kre -Generator 1.5 hours later 7 oz venison burger 1/2 cup white rice. 3 hours later 7 oz turkey breast 2.5 cups broccoli steamed before bed 2 scoops NF whey protein 1/2 cup almonds
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Post by tank316 on Jan 17, 2011 22:25:27 GMT -5
1/17/11 Chest/Tri 15 minutes prior 1 scoop K-Otic! Incline Press 205x12,225x10,235x10...Shoulder feels very good! DB Flat 75x12,80x12,85x12..once again, should feel fantastic!!!!!! 2 sets pec dec 170x18,160x20 1 set of dips, mainly for the stretch!!! Push downs 120x8,140x7,150x6 V Bar push down 120x12 [2 second contraction at bottom] 2 sets bench dips bdy wt+90lbs x10,10 DB overhead ext 50x17...Awesome pump 35 min biking.
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Post by masterschamp on Jan 18, 2011 9:08:12 GMT -5
Tank...great to see you hammering away! What show(s) are you looking at? It would be great to see you up on stage. If it is next November down here, I definitely will be there to support you and DEFINITELY do some serious eating afterwards.
Keith
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Post by tank316 on Jan 19, 2011 18:37:58 GMT -5
1/19/11 Still feeling run down, although I did manage to muster up 45 minutes of bike at the gym! Weather is gonna suck for snow shoeing starting Thurs, -20 degrees, no way man!LOL
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Post by tank316 on Jan 19, 2011 18:39:15 GMT -5
Tank...great to see you hammering away! What show(s) are you looking at? It would be great to see you up on stage. If it is next November down here, I definitely will be there to support you and DEFINITELY do some serious eating afterwards. Keith A local show in Northern WI, but if I get down to where I want, that might not be out of the question! ;D
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Post by rantorcha on Jan 20, 2011 14:55:58 GMT -5
-20 degrees?!?! "F" that. I don't know HOW you do it. Come down here where it's 80 degrees today!
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Post by tank316 on Jan 24, 2011 19:59:31 GMT -5
-20 degrees?!?! "F" that. I don't know HOW you do it. Come down here where it's 80 degrees today! Trust me RA...My wife and I have this discussion once a month!!! At least during the cold months, LOL.
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Post by tank316 on Jan 24, 2011 20:12:11 GMT -5
1/22/11 Chest/Tri Flat Bar Press[all warm ups in] 265x10,275x10,285x10....heaviest I have been since shoulder operation!!!!! Incline DB Press 75x12,80x10,85x10.[ tempo- 3 down, 1 stretch, 3 up, 2 contraction ] Flat Flye 60x15,55x19 Tri's... Skulls 120x8,130x8,8 Pushdowns V Bar 120x12,12,110x14 1 arm RG 5x15,15, 30 minute bike 15 minute treadmill
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Post by tank316 on Jan 25, 2011 19:21:09 GMT -5
1/25/11 Chest and Delts FD/FS Style Chest
-Bench Press… 315...2 x 3-4 + 1-2 forced reps (3/0/X tempo) -Smith Incline Press… 260...2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) -Incline DB Flye… 65's....2 x 7-8 (2/4/1 tempo) -Machine Bench Press…140...2 x 30-40 (1/0/1 tempo; non-lock-out reps) -Superset: Machine Dips (1/0/1 tempo; non-lock-out reps) /Pec Deck (1/0/1 tempo)…1 x 20-25 each..1 didn't write down the weight, I was more focused on my tempo's. Wicked wicked pump!!!
Shoulders
-WG Upright Row…135....2 x 3-4 + 1-2 forced reps (3/0/X tempo) -Shoulder Press Machine…150...2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) -DB Shoulder Press…65's...2 x 7-8 (2/4/1 tempo) -Side Lateral 20's…1 x 30-40 (1/0/1 tempo; non-lock-out reps) -Superset:Cable Front Lateral10#'s (1/0/1 tempo; non-lock-out reps) /Cable Rear Lateral 20#(1/0/1 tempo)…1 x 20-25 each Very excited that my shoulder's tolerated this workout. 35 minutes bike, varied resistance from level 4-8.
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Post by Hoopie on Jan 25, 2011 23:29:33 GMT -5
Buddy you got me lovin K-Otic thats stuffs bitchin....
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Post by tank316 on Feb 3, 2011 19:14:07 GMT -5
Buddy you got me lovin K-Otic thats stuffs bitchin.... Knew you would!!!
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Post by tank316 on Feb 3, 2011 19:26:22 GMT -5
I have missed posting a few workouts. I have been busy with a side project! Will explain later! 2/3/11 Test Charge/K-Otic 15 minutes pre workout Back Bis and cardio Bike 7 minutes warm up/ pulldowns 100x15, 1 set of hypersx12 Rack Deads@ Knee 475x10,500x10,525x8,575x6[nice!!!!!] Bar Rows 335x8,355x6,6 Chins[assisted] 2 sets of 10 Machine Rows NG 130x15 changed grip WG 130x15..great pump!! Bi's Hammer Curls 50x10,55x10,60x8 Straight Bar 100x12,12,110x11 1 arm cable curls 50x12,55x11 Machine Curls70x20 Bike 20 minutes, 20 minutes Elliptical Kre Generator ASAP 1.5 hours later 6 oz chicken breast,1 cup white rice, 1 cup broccoli mixed in 1 hour before bed 2 cups cottage cheese/1 Tblsp LBA's/1TBLSP LG glutamine
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Post by tank316 on Feb 5, 2011 9:44:20 GMT -5
2/4/11 45 min walk jog asap in the morning before work 4:30 pm K-Otic/ Test Charge 15 minute Pre work out Chest/Tri's/Cardio 6 min bike warm up, chest press,100x15, rotator cuff warm ups Flat Bar Bench 135x14, 275x6,6,6.. Incline Press 235x8,8,8 Pec Dec 200x12,210x12,12 Pushdowns 150x6,6,6 RG Pushdown 110x10,10,10 Cable Kickbacks 3 setsx15, wt used..?? forgot! 40 minute bike.
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Post by tank316 on Feb 8, 2011 17:24:07 GMT -5
2/7/11 15 minute prior K-Otic/Test Charge Bi/Tri Straight bar 115x8,125x7,7 Rg Curls 65x10,75x10,10 Hammer 55x10,10 1 arm cable curls 50x15,40x20 Tris V Bar Push downs 140x10,10,150x8 Skulls 120x10,110x12,12 1 arm Rg pushdowns 40x15,35x20 30 minute bike,15 min treadmill 3.9 mph,4% grade This was the latest I took my K-Otic. 530 pm, and I was in bed sleeping by 1030 pm with no problems. With sleep apnea I was concerned about this, but No Problems!!
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