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Post by Cathy on Sept 20, 2009 18:17:05 GMT -5
Drive by ;D
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Post by tank316 on Sept 21, 2009 18:09:20 GMT -5
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Post by tank316 on Sept 21, 2009 18:11:09 GMT -5
9/20/09
am power walk 4 miles
followed by pm power walk 5 miles.
I survived Sunday without a cheat meal, football Sunday was a breeze.
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Post by tank316 on Sept 21, 2009 18:16:58 GMT -5
9/21/09
chest/ light delts
I say light due to the amount of use they got today@ work.
Bench press
275x10,295x10,320x8,335x7
DB Incline
90x12,95x11,11
Cable Cross Overs
1 set high 7x15
1 set low 6x15
Machine O H press
130x15,140x12
SL's
30x15,35x13
40 min post cardio
45 min later Kre-Generator for my post work out drink
2 scoops 1 tblsp LBA's Vanilla
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)
I'll post my meals later this eve, I have yard work to do..YUK!
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Post by tank316 on Sept 21, 2009 18:20:20 GMT -5
After tonites workout, I now realize that I hold the majority of my body fat on my back/lower abs and outer chest. I am happy with how my upper body has come around compared to my quads.
I'm hoping to get some pics taken Friday after work, my wife and I have just been frickin busy as of late.
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Post by Rick on Sept 22, 2009 20:16:36 GMT -5
Time moves much faster, the older we get! Or is it that we move slower...oh well.... (this post took 15 minutes  ) |
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Post by tank316 on Sept 23, 2009 5:03:51 GMT -5
Time moves much faster, the older we get! Or is it that we move slower...oh well.... (this post took 15 minutes ) I hear ya. ;D |
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Post by tank316 on Sept 23, 2009 5:25:00 GMT -5
3 day split this wk.
I have to help dad on the farm, we have cattle going to market, and I'm splitting wood again, great cardio.
Tues, am cardio before work 30 min.
Pm 2 hrs non stop splitting and stacking wood.
Wed work out will bring
Back/Bi's/hamstrings
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Post by tank316 on Sept 24, 2009 5:21:20 GMT -5
9/23/09
no am cardio, ass is dragging
Back/bis
Bi's
alt db curls standing
40x10,45x8,50x8,55x6
Hammer
60x9,65x8,70x7
preacher db curls
30x14, 1 min rest 25x15
Back
Rack Deads 2 inch below knee cap
405x8,455x8,475x7,6
* Next wk i do full dead's, its been 4 months*
seated cable rows
230x8,240x8,250x7
wg pull downs
180x8,170x10,160x13
stiff arm pull downs
100x14,90x16
Stretch, hung from the chin bar
30 seconds with a narrow grip, 30 sec with a super wide grip and 30 more sec with narrow grip.
40 min cardio, bike 20, ellip 20
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 tank316 on Sept 28, 2009 5:32:26 GMT -5
9-24/25-09
Thurs was a cardio day, just in the pm, I woke up on Thursday morn/25th, flu like, went back to bed for another hour prior to work, made it through the work day felt good enough for some walking through the woods.
Fri/25th
Legs.
5 sets of ext
the rest was hamstring work and calves and yes, ABS.
Sat 26th, Wife and I walked in our annual fall fest walk/run event.
The hamstring workout wasnt felt at all.
Sun was a rest day, I cleaned the garage/ getting ready for the fall/winter season. Bring on the snow shoeing!
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Post by godstrength on Sept 28, 2009 11:12:32 GMT -5
9/23/09 no am cardio, ass is dragging Back/bis Bi's alt db curls standing 40x10,45x8,50x8,55x6 Hammer 60x9,65x8,70x7 preacher db curls 30x14, 1 min rest 25x15 Back Rack Deads 2 inch below knee cap 405x8,455x8,475x7,6 * Next wk i do full dead's, its been 4 months* seated cable rows 230x8,240x8,250x7 wg pull downs 180x8,170x10,160x13 stiff arm pull downs 100x14,90x16 Stretch, hung from the chin bar 30 seconds with a narrow grip, 30 sec with a super wide grip and 30 more sec with narrow grip. 40 min cardio, bike 20, ellip 20 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) Still ripping it up in the gym I see. Keep doing it big man... |
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Post by tank316 on Sept 28, 2009 17:34:02 GMT -5
9/23/09 no am cardio, ass is dragging Back/bis Bi's alt db curls standing 40x10,45x8,50x8,55x6 Hammer 60x9,65x8,70x7 preacher db curls 30x14, 1 min rest 25x15 Back Rack Deads 2 inch below knee cap 405x8,455x8,475x7,6 * Next wk i do full dead's, its been 4 months* seated cable rows 230x8,240x8,250x7 wg pull downs 180x8,170x10,160x13 stiff arm pull downs 100x14,90x16 Stretch, hung from the chin bar 30 seconds with a narrow grip, 30 sec with a super wide grip and 30 more sec with narrow grip. 40 min cardio, bike 20, ellip 20 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) Still ripping it up in the gym I see. Keep doing it big man... I'm trying bro..Still fighting something, sort of a crab ass..LOL I have been getting quality sleep with the addition of AAEFX ZMA . Just off key a bit.  |
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Post by tank316 on Sept 28, 2009 17:38:36 GMT -5
9/28/09
Quads....Again. LOL
I wasnt happy with my work out from Friday, so I did legs again Monday.
Box squats
500x7,7,520x7,7
3 sets of ext
170x12,180x12,190x11
6 sets seated curls
180x10,185x10,10
190x9,195x9,9
sldl
250x12,12,12
8 sets calves
4 seated,4 standing
NO CARDIO
45 min later Kre-Generator for my post work out drink
2 scoops 1 tblsp LBA's Vanilla
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 tank316 on Sept 29, 2009 17:55:55 GMT -5
9/29/09
@ Home with my step daughter, she has a ear infection, gotta get her better before our flight Monday.
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Post by tank316 on Sept 30, 2009 17:36:22 GMT -5
9/30/09
Wed
Am 25 min jump rope/jumping jacks/shadow box/burpies/
Average miles covered at work in a 8 hour day 8.5 miles.
Tri's Bi's
Push downs
140x6,150x6,160x6
Oh E Z Bar Ext
115x10,10,100x12
RG Pushdowns
60x20.
Bi's
Alt D B
45x7,50x7,7
Hammer
55x12,12, 50x13
Preacher D-B
30x15,25x17
25 min cardio Post.
45 min later Kre-Generator for my post work out drink
2 scoops 1 tblsp LBA's Vanilla
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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