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Post by tank316 on Apr 6, 2010 20:19:53 GMT -5
4/5/10
Bi-Tri abs and cardio
EZ-Bar Curl
80x7,7, 90x6,6
Hammer
40x10,10,10..great tempo.
RG Curls
50x13,13,45x15
Machine curls 60x25..PUMPED
Tri's V Bar Push downs
110x7,7,7
Dips [just bdy wt] 10,10,10
RG Push downs
75x12,12,80x12
Machine press downs
100x26..Nice pump set
Wted crunch3 sets of 12
Knee lifts with 25 lbs db between feet 3 sets of 12
4/6/10
Back
CG Pull down
150x9,160x7,7
WG Pulldows
150x110,10,160x9
CG Seated Rows
170x15,15
Stiff Arm Pull Downs 2 sets
100x18,80x25
30 min post cardio
Tread mill 3.9 mph 6% grade
Thursday is chest and delts, should be interesting!!!
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 Apr 8, 2010 17:43:41 GMT -5
4/7/10
Chilled out. I'll explain later!!
4/8/10
Chest and delts[ keep in mind the r/c surgery in Nov]
Flat DB Press
60x12,12,65x10...Hmmm, feeling good!!!
Incline Bar Press
80x12,12, 90x12 again feeling good
Cable cross overs
50x12,12,12
Machine Press
100x30
Delts
1 arm O-H Press
45x12,50x9,9
upright rows
100x12,12,12
side laterals
20x8, 8,8...Very weak on these!
front raises
15x15,15.
20 min post cardio!!!
2 scoops Kre Generator.
1.5 hours later
6 oz chicken breast
2 cups steamed broc
2 hours later my snack..2 TBSP LBA's Vanilla
All in all, the shoulder is feeling AWESOME.
I cant wait to see what where I'm at in a month!!!
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Post by tank316 on Apr 22, 2010 19:45:32 GMT -5
4/22/10
Alright..I have missed posting my workouts due to a couple of things.
1..I'm just getting busy, simple things like house projects and yard work!
2... NO INTERNET....Morons. We did get a 60 dollar refund. I would've like to have planted my foot across some ones A$$
Back
Floor Deads
315x10,10,10
Bar Rows
225x10,10
CG Cable Rows
230x10,240x9,250x9
Pull Downs
160x12,12...150x15
Cg Pull Downs
150x15,140x16 1 minute rest straight arm pull downs100x25...Great Pump
I Did do my r/c movements prior to training...Shoulder is feeling GREAT.
20 min post cardio
Kre Generator post work meal
1.5 hours later
6 oz chic breast, 1 chic leg 1 small baked spud
3 hours later before bed
1 tbsp natty p-b 1 cup cottage cheese, 1 tbsp vanilla LBA's
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Post by tank316 on Apr 26, 2010 18:47:42 GMT -5
4/26/10
Chest Tri's...A GREAT DAY!!!!
I'm 23 or 24 months post op from r/c surgery, today I tested the waters so to speak and it went great!!
Bench Press
165x12,175x12,185x10,205x8....NO PAIN!!
DB Inclines
60x10,10,70x8..At the top part of contraction, yes, some slight pain, Scar tissue breaking up!
Pec Dec 140x15,15 120x25..great tempo! 3-2-3 on last set
Tris
push downs
120x10,130x10,10
Dips bdy wt 3 sets x8 reps
OH DB EXT 35x12,12,30x15
20 min post cardio
Kre-Generator 2 scoops asap after work out
1.5 hours later 8 oz salmon 1/2 baked spud
3 hours later before bed
2 cups cottage cheese
3 tabs EFX ZMA
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Post by tank316 on May 3, 2010 18:38:10 GMT -5
5/3/10
Chest/ Tri's
Incline DB Press
65x12,12,70x10
Flat bar press
185x12,12,12
Flat Fly's
40x15,50x15
Machine chest press 1 set 100x25..great pump
Tri's
Push downs
120x8,130x8,8
RG Pushdowns
100x8,90x12,12
kick backs
40x10,35x12,12
v bar push downs
60x25 reps
So I did last weeks workout over again, but with different tempo's. This week was much slower and controlled and again, no pain in my shoulder....Yep yep, I'm a happy camper!
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Post by tank316 on May 5, 2010 19:37:21 GMT -5
5/4/10
Legs..Quads/Hammies/Calves
8 min bike warm up..
leg press 120x15 warm up
leg press 600x12,650x12,700x12
leg ext 150x12,12,160x12
1 leg leg press 140x10
seated leg curls
180x12,190x12,200x10,205x10
Glute Ham raises..partials with a 35 lb plate held in arms
3 sets x10 right into sldl [light mainly for stretch] 135x15
4 sets seated calf raise 2 sets standing calf
No post cardio
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Post by tank316 on May 6, 2010 21:23:17 GMT -5
5/5/10
5/6/10
Back to back Cardio...Splitting wood the old fashion way, axe, and a home made 18 lb splitting maul!!
1.5 hours both nights.
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Post by tank316 on May 17, 2010 18:42:29 GMT -5
5/17/10
Man Last wk was a bust...Just a few days of cardio. I have been doing double duty for the school in hopes of saving my job next fall. Fingers crossed.
My fun meter with county employees is maxed out. Time to show my face at the county office up by the cabin.
Any ways............I had a great chest and tri work out
DB Inclines
65x12,70x12,12[ no pain] yep, NO PAIN!!!
Flat Bench Press
1 TBSP Cell Rush!!!!
165x12,185x10,10 225x1..just testing the waters!!! LOL no pain!!
Cell Rush kicks in!!
Pec Dec
160x12,180x12,200x12
chest press
100x25
Tri's
Push downs
120x8,130x8,140x6
RG Push downs
100x10,110x10,120x8,
1 arm db ext
30x12,12,25x15
machine tri ext
75x25.
Post cardio
15 min HIIT 40 yd sprint 40 yd jog 60 yd walk and repeat..this kicked my arse!!!LOL
46 grams NF Pro asap
1 hour later
1 large baked spud 9 oz chick breast
I'm feeling pretty darn good.
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Post by tank316 on Jun 11, 2010 5:42:38 GMT -5
I'll get back to getting this thing updated. Shoulder feels good, still not getting crazy, because I promised myself I would stay low key with it! Although it drives me crazy not to grab the 120's and pound out 10-12 reps again,LOL
My job situation is looking brighter everyday, the district is working on a ''school'' wide proposal that would save many jobs. The teachers have to agree to this also, and some are not happy campers!!
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Post by tank316 on Jun 12, 2010 10:14:37 GMT -5
6/12/10
45 min walk/jog run in a light rain, its amazing what that did for the soul!!
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Post by fit on Jun 13, 2010 12:38:45 GMT -5
Back at it!
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Post by All American Dave on Jun 13, 2010 22:50:06 GMT -5
6/12/10 45 min walk/jog run in a light rain, its amazing what that did for the soul!! Soooo true Tank! I'm contemplating a day trip to LA to go surfing just for a soul rejuvenation! Sounds nice, wish it'd rain here. |
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Post by tank316 on Jun 17, 2010 19:37:29 GMT -5
Yep, just tons of things going on fit. I had to miss the Mr Mn show because I had an interview up in Superior. But the dust has settled and I'm still employed with the school for 2 more years! |
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Post by tank316 on Jun 17, 2010 19:40:42 GMT -5
6/12/10 45 min walk/jog run in a light rain, its amazing what that did for the soul!! Soooo true Tank! I'm contemplating a day trip to LA to go surfing just for a soul rejuvenation! Sounds nice, wish it'd rain here. Yep, its been raining on/off for several days now, but well needed rain. I would go for it Dave. With what I have been through, life is too short! |
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Post by tank316 on Jun 17, 2010 19:44:36 GMT -5
Mr Tank did db inclines with 85 lbs for 10 reps..Whoop Whoop!!
Next week I'll try benching a bit more, towel bench, this will stop me from going to far down!
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