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Post by rantorcha on Feb 9, 2011 9:52:37 GMT -5
Hey bud, we still on track to compete this year?! Since I am not hitting the stage this year and no Eric hit the stage...it's YOUR turn! lol
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Post by tank316 on Feb 9, 2011 19:11:31 GMT -5
2/9/11 15 minutes before weights K-Otic/Test Charge/2 Tblsp LBA's Chocolate Chest/Delts/Cardio 7 min bike warm up....Chest Press 100x20...r/c warm ups Flat Bar Press 135x15,285x6,295x7,7 Inclines DB 85x12,90x12,12 Dips 2 setsx10 Pec Dec 205x20..amazing pump!!!!! Upright rows 100x10,10...110x10 1 arm OH press 65x10,10,70x8 Light SL's 25x15 2 sets 30 minute bike, 20 minute treadmill. side note..I'm still taking my time with my shoulders, THEY FEEL GREAT, but Yes, I'm not getting crazy!
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Post by tank316 on Feb 9, 2011 19:23:48 GMT -5
Hey bud, we still on track to compete this year?! Since I am not hitting the stage this year and no Eric hit the stage...it's YOUR turn! lol Youre evil,LOL. I'm getting my game face on as I type. My shoulders feel FANTASTIC!!!! This is really key for me. I have my diet dialed in also. March 1st I start getting up every other morning and going to the school where I work and get in 60-70 minutes of cardio...Walk/jog etc. So I have a plan laid out. Oct 8th, there is a show I have my eye. My wife and I have put off building a new home, due to how my job is still in limbo in 2012.
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Post by tank316 on Feb 15, 2011 19:55:34 GMT -5
2/15/11 15 minutes pre, Test Charge and K-Otic All warm ups in. Flat Bar Press 135x15,285x6,300x7,7...Great intensity/focus.. DB Incline fly 65x12,70x10, 60x13 Machine dips 2 sets of 15 Delts Bar OH press 95x12,12 DB SL's 25x12,20x15 40 minutes treadmill/30 minutes grade 7% 3.7 mph, 10 min 2% grade, 4.0 mph Post work out Kre Generator 1.5 hours later 6 oz beef roast all fat trimmed off, 1 cup mashed potato 20 oz water before bed 2 tbsp LBA Pro, 1 cup non fat cottage cheese
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Post by tank316 on Mar 3, 2011 8:35:00 GMT -5
3/2/11 A lot of things going on in my world. Getting my workout in, just not posting much! 15 minutes pre work out K-Otic Test Charge 5 HBM capsules
Chest and Bis. Sort of a Hybrid PRRS type workout Flat Bar Bench 300x4,4,4 ,305x4..This is the best my shoulders have felt in many months Pec Dec..220x10,10,230x10 High Incline Bar Press 185x14,14,195x14. Bis 1 arm machine curls 100x5,5,5 Hammer Curls 50x10,10,10 EZ Bar Preacher 75x14, switch to straight bar 70x15 drop set to 60x19 Post cardio drank 6-7 grams BCAAS before cardio 40 minute elliptical drank 10 grams after and 4 more HBM caps from AAEFX
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Post by fit on Mar 5, 2011 18:08:06 GMT -5
Looking forward to your results, Tank.
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Post by tank316 on Mar 15, 2011 19:39:59 GMT -5
Looking forward to your results, Tank. Thanks fit. Some what of a slow start these last 2 weeks. A lot of family things going on!
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Post by tank316 on Mar 15, 2011 19:48:15 GMT -5
3/14/11 Chest Shoulders 8 minute bike, 100 lbs chest press machinex15 rotator cuff movements Flat D-B press 85x15,90x15,95x15 Incline Fly 65x14,14,70x14 pec dec 200x18,18 drop set170x12. Shoulders 1 arm OH Press 65x12,12,12 Upright rows 120x12,12,12 sl's 25x12,20x17 front raises 20x15. 40 minutes treadmill 3.8mph varied grade from 5-7-9 I started to train legs again. I did this saturday leg press 500x15,15,15 seated leg curls 140x12,12,12 seated calf raise 4 sets short and to the point
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Post by tank316 on Mar 29, 2011 19:19:51 GMT -5
3/28/11 Test Charge and K-Otic 15 minutes prior Back/light bis 10 min bike/100 lbs pulldownsx15/10 hyper ext Deads 315x12,375x12,405x12 RG Rows 275x8,8...285x8 CG Pulldowns 200x12,190x13,150x16 1 arm Machine Curls 80x6,6 Hammer Curls 45x14,50x13 DB Curls drop set 35x14 drop to 25x12. 30 min bike
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Post by tank316 on Mar 29, 2011 19:29:54 GMT -5
3/29/11 15 minutes Pre Work out Test Charge/K-Otic Chest/light Tris 10 min bike/r/c movements/chest press100x15 Flat Bench 185x12,275x10,295x10,305x8,315x8 DB Incline 85x12,90x12,12 Pec Dec 240x12,250x11,11 Chest Press 130x35 Push downs 145x10,10,10 RG Pushdowns 110x12,12 V Bar Pushdowns 70x30 30 minute treadmill varied incline/3.9 mph
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Post by tank316 on Apr 4, 2011 19:30:02 GMT -5
4/4/11 Pecs/Tris 15 minutes pre...Test Charge and K-Otic 10 min bike, 100x15 chest press, r/c movements DB Incline 90x12,95x12 , Flat DB Press 95x12,90x12 , Pec Dec 200x12,12. Assisted Dips 2 sets x12. Tris Pushdowns 140x10,150x8,8 RG Pushdowns 130x12,12 Bench Dips bdy wtx15,14 40 minute Elliptical
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Post by tank316 on Apr 18, 2011 17:55:49 GMT -5
4/17/11 Eric Broser developed this little routine of torture some time ago. Im going to give this 6-7 wks worth, adding more post cardio.
CHEST/TRI
-SUPERSET: BB INCLINE PRESS 265x6.2 X 4-6../FLAT FLYE...70'sx12-15 -SUPERSET: WEIGHTED DIPS 35x2 X 4-6/ single LOW CABLE CROSSOVER...2 X 50../12-15 -DROPSET: MACHINE BENCH PRESS...220..1 X 4-6, DROP, 12-15 MORE @ 180 Tri's Pushdown2x 150x6, Bench dips no wt 2 x12 RG Push Downs 2x6x110, Rope Pushdowns 2x12x120 Single OH Ext 40x5,20x13 40min elliptical
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Post by tank316 on Aug 1, 2011 19:26:28 GMT -5
LOL, Oh yes, I'm still in the gym!!! - Alternating dumbell curl...2 x 6-8 - Cable curl...2 x 8-10 - Concentration curl...1-2 x 10-12 - Weighted dip...3 x 6-8 - Pushdown...2 x 8-10 - Kickback...1-2 x 10-12
I'll post weights used in the future, just want to keep this thing updated. Lots of things going on in my world, family life has taken over and thats a good thing, but Yes, I'm still at it and aiming for 2012, Oct!~
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Post by tank316 on Oct 12, 2011 18:30:13 GMT -5
Pssst, I'm still alive!!!! I had a heck of a miserable summer of work, yet made it to the gym, not so much cardio, but that's changing !!!!
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Post by tank316 on Jan 11, 2012 18:45:23 GMT -5
1st post in awhile, Good Lord. Just been extremely busy with a side project. I'm still in the gym, refocused and on a mission. Am Cardio. Sprints,walk, repeat for 20 minutes. Cool down was a 15 minutes power walk. all this was at 430 this morning, 1/2 shot of K-Otic for a little jump start. 330 this after noon. 1 scoop Karbolyn 1 scooop K-Otic 1 serving Test Charge Bi/Tri abs 15 minute post cardio Alt Db 3 sets 50x6 RG Curls 3 sets 100x8 Hammer Curls 2 sets 45x12 Machine curls60x30 reps Tri OH Ext 3 sets of 100x6 push downs 3 sets of 130x8 rg 1 arm 50x10 2 sets bench dips 1 set bdy wt 30 reps Crunches 2 sets weighted/knee lifts/ planks 15 min stairmaster post work meal 1 cup white rice, 1/8 tsp of brown sugar cinnamon/1 tbs honey 6 oz chic breast
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