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Killer chest/tricep workout today...in the new gym!!
Chest Superset incline dumbbell with incline barbell(intense fascia stretching after each set) Sets…..65x9,70x6,70x6/135x6,135x3,140x3(really had to “feel” for my weights on incline barbell, have had a bad left shoulder for quite a while and...
by: bb1fit on: 2004/05/30 -
Well earned rest day!
Well, as mentioned, today is a day of rest. I worked my body pretty hard this week for the first week back, used quite a few shocking principles for growth. Now it is time to rest and let my body recouperate. I will work out tomorrow, due to the g...
by: bb1fit on: 2004/05/29 -
Back, biceps#2
Really went after it today, left absolutely nothing in the gym! Utilized intense stetching between sets also exactly as outlined in the article. Great stuff. Time to take things up a notch!! Back... Wide grip chins(used assist to do drop sets,...
by: bb1fit on: 2004/05/28 -
Shoulders/calves
Tore my shoulders up today...started the 8 weeks animalistic shoulder blitz. Did workout A, pretty brutal. I was thinking by looking at the program this would be the easy one of the 2!! I am anticipating the next one. Did calves also, here is how ...
by: bb1fit on: 2004/05/27 -
First leg day and current calorie adjustment
...(kept all reps full range and clean,no cheating) Squats Sets...10,10,10,8(progressed slowly up) Leg press(feet low and close) Sets....1x10 Leg press(fet high and shoulder width) Sets....1x10 Leg press(feet low and close) Sets......
by: bb1fit on: 2004/05/26 -
Yesterday..first day back, and today
Yesterday I hit chest and abs, not all out, just an acclimation type workout back to heavy weights. Here was todays workout..(biceps/triceps) Seated hammer bar extensions(really focusing, no cheating at all) Sets...15,12,7,8(progressively h...
by: bb1fit on: 2004/05/25 -
Friday...final day diet
Cut water back to normal for today, and from 6 pm on just taking sips, about a quart total till bed. Potassium hourly. Cut carbs back today, not quite half but from 305 gr. yesterday to 205 gr. today.Will put on 1 more coat of tan before bed, have...
by: bb1fit on: 2004/05/21 -
Thursday continued carb up
Well, shaving is complete. Will exfoliate again tomorrow morning. We will put on a coat of Dream tan tomorrow night before bed and sleep with clothes not wanted(dream tan is very messy, and the clothes will also help seal it in so to speak). This ...
by: bb1fit on: 2004/05/20 -
Final glycogen depletion workout!! Carb up starts today!
well, finished my last workout and am sipping my recovery shake as I type this. The sugar sure tastes good. In a matter of a couple hours I will be eating my first carb up meal. I can hardly wait.... My workout this morning went like this... ...
by: bb1fit on: 2004/05/19 -
Tuesday, last carb depletion day!
Well, finished my second workout today, one more to go tomorrow morning and that is it!! And carbs, boy am I looking forward to them! Here is how today shaped up. Workout tomorrow morning which is very intense, full body, then I start my carb up. ...
by: bb1fit on: 2004/05/18 -
Continuing carb deplete
Workout #1 sets x reps Boot strappers...5x50 Leg press(feet low and close, full range)..5x40,30,20,15,10 Seated calf raises...3x40 Leg lifts...3x50 Straight crunches(quick fast reps)....1x50 Superset side laterals with dumbbell shrugs...4x2...
by: bb1fit on: 2004/05/17 -
Sunday, second day of carb deplete
2 workouts today, one in the morning, and another in the evening. Glycogen depletion is the goal here, the right rep range with the right weights just to deplete glycogen. Carbs are lower today, and getting exhausted fairly quickly. Tomorrow they ...
by: bb1fit on: 2004/05/17 -
Final week, 1 st day...Saturday
Ok, feel pretty good today. Amazing how much a difference carbs make, just a small amount like 1/2c. oats and 1/2c. beans. Tomorrow it drops off another 13 gr.,so it will be 75 gr. carbs total, and that is including the soup, which is really incon...
by: bb1fit on: 2004/05/15 -
A small change in plans
Well, today was a minor change in plans. Was going to do total rest, but realized I had not hit abs good since Monday, and thought I would get in one final ab workout. It was great, I even found a new ab exercise that is killer, wish I had seen it...
by: bb1fit on: 2004/05/14 -
Shoulders/biceps/triceps
Ahhh...its over! Last heavy workout today! I was pleased, running as much on adrenaline probably as anything today, thinking to myself, all I have to do is finish this, and then this, and one more set, etc., and that is all and I am done!! I belie...
by: bb1fit on: 2004/05/13 -
Last heavy leg day....
One more heavy workout to go, tomorrow, that is it! Got through a decent leg day, not a 10, but not too bad for being at the end of this thing. Legs Leg presses(feet medium height and shoulder width) sets....590x10,640x10,640x10(no records...
by: bb1fit on: 2004/05/12 -
Chest/back
1 down, 2 more to go. Today was good, last chest workout and still was as strong as when I started. Very cool, the only difference is as the workout goes on I seem to run out of gas easier, am more exhausted at the end of it than normal. But, as l...
by: bb1fit on: 2004/05/11 -
Chest/Back/ABs
Well, back from my workout, and it was pretty darn good. Was mentally ready, and felt physically also. On a scale of 1-10, probably in high 8's to low 9's. I did run out of gas towards the end, got it in in an hour though, about 10 minutes longer ...
by: bb1fit on: 2004/05/07 -
Rest/posing
Today was just a rest day, with posing this morning. Went through the mandatories, did my routine a few times both with and without music, and am ready to roll. I will do no more cardio to finish out. 6 more workouts, and one day rest, and depleti...
by: bb1fit on: 2004/05/06 -
Shoulders/biceps/triceps/abs
Well, yesterday I was one of those people I never believed, that actually gained strength while doing comp prep. I was on a high all day about that workout, the first thing I talked to my wife about when I got home last night was my "record" yeste...
by: bb1fit on: 2004/05/05 -
Legs/calves
Boy, so much of this is mindset! I was so determined today after yesterdays crappy workout to really get in an blitz legs, really have a great workout. Mind into muscle. Not only did I have a great workout, I set personal records on the leg press ...
by: bb1fit on: 2004/05/04 -
Chest/Abs, and last day of cut
Ok. my chest day was today was fantastic, had the best chest pump I have had in quite a long time. Did some nice fascial stretching between sets also. On the down side, I was much weaker in dumbbell benches, but that was something I simply have to...
by: bb1fit on: 2004/10/01 -
Chest/back/obliques
Today's workout...thought I would be strong and energetic today after a day of good rest, just posing yesterday, but to the contrary, right from the beginning I struggled. It is always a clue things aren't going to go well when your warmup weights...
by: bb1fit on: 2004/05/03 -
Rest day...
Posing only today. Good cardio workout doing it intensly, working on routine and mandatories.
by: bb1fit on: 2004/05/02 -
Shoulders/biceps/triceps/abs
Ok...todays workout...on a scale of 1 to 10, I would have to give it a 10 !! What a difference in a day. It was great today, really "felt" everything deep, changed some stuff up for variety, and even went up on a couple things. Very productive wor...
by: bb1fit on: 2004/05/01 -
Hams/teardrop/calves
Today's workout...on a scale of 1-10, probably a 7. Not bad, actually went higher on a couple things, but the "feel" was not there. First forgot my straps, so on barbell hacks the weight would slip long before I was done. Oh well, it is my fault f...
by: bb1fit on: 2004/04/30 -
Chest/back
ahhh...todays workout. What can I say, a pretty good one. Kind of odd when going in was a bit unsure as to how it was going to go. Was very hesitant this morning, but once I got started, things went good and I held my weights(actually increased a ...
by: bb1fit on: 2004/04/29 -
Off day/Abs/cardio
Off day today, was going to do just Abs, but did some cardio also. No HIIT, just some standard treadmill, about 65% heart rate max. 25 minutes at 177 calories on the readout. Ab workout was good, did 80 reps total of various exercises for the abs....
by: bb1fit on: 2004/04/28 -
Shoulders/biceps/triceps/obliques
Well, todays workout was a bit better, managed to keep within my timeframe, completed the workout...shoulders/biceps/triceps/obliques in almost exactly 60 minutes with little difficulty. Was pretty strong also still, not too bad. Tomorrow is a day...
by: bb1fit on: 2004/04/27 -
Legs/calves
Well, another leg day down!! I can tell from the last 2 workouts, no matter how much I don't want to admit it, I am wearing down a bit. The good news is I am staying pretty strong, but on the other hand between work and the workload in the gym, a...
by: bb1fit on: 2004/04/26 -
Chest/back
Another days goals reached, did chest/back today. Each day is one less to do and one closer. I figure if I keep my exact schedule, I have only 15 training sessions left to be where I need to be. That is a very short time. (the last week does not c...
by: bb1fit on: 2004/04/26 -
Shoulders/biceps/triceps
Ok, awesome workout today!! Was in and done in 1 hr. exactly, my goal time for today. I had shoulders, biceps and triceps. My goal was 10 sets for shoulders, 9 sets each for bi's and tri's. Hit them almost on the mark, great form on each rep and s...
by: bb1fit on: 2004/04/23 -
teardrop/hams/glutes/calves
4 week countdown continues on pace. Today was hams/teardrop/glutes/calves. In keeping with the program, I went to short of muscular failure on each set with as near perfect form as possible. As a reminder, my goal here is preservation of mass. Thi...
by: bb1fit on: 2004/04/22 -
Chest/Back/Abs
Chest Flat bench dumbbells (warmup)...35x12,50x10,65x6,70x3 sets....85x6,95x6,100x5(very pleased here),110x3,100x4(went one over on my sets) Incline db's Sets...70x6,..this was a drop set, just felt like it!!,75x5 Seated chest press(wa...
by: bb1fit on: 2004/04/21 -
Rest/cardio
Today was just cardio...20 minutes on the stepper, 202 calories. Supplemented with glutamine select with BCAA's during.
by: bb1fit on: 2004/04/20 -
Shoulders/triceps/obliques
Shoulders Side cable lateral raises Sets....45x12,55x12,65x6 Seated rear lateral raises sets....45x15,45x15,45x15 Standing military presses(here is where it really bit the dust strength wise) Sets....95x10,115x5,120x3 Traps Standi...
by: bb1fit on: 2004/04/19 -
Legs/calves
Leg presses(feet med. height and shoulder width) sets....590x10,610x10,640x10 Leg presses(feet low and close together) Sets....590x10,590x6...finished with partials to make 15, 590x4...again finished with partials to make 15 and hold Leg p...
by: bb1fit on: 2004/04/18 -
Chest/Biceps/Forearms
Chest Flat dumbbell benches (warmup)...35x12,50x10,65x6,70x3 Sets....85x8,95x6,100x5,110x3,100x4(stretch between each set) Incline dumbbells sets....70x7,80x5,(last set was a dropset] Decline benches(pretty weak here today) (warmup).....
by: bb1fit on: 2004/04/16 -
Ahhh...rest
Today was simply just a rest day. Did posing for 30 minutes, the mandatories, this can be almost a cardio workout! Started tanning today.....
by: bb1fit on: 2004/04/15 -
Triceps/Hams/Glutes
Triceps(stopping all sets at positive failure, no forced reps) Power rack extensions(probably my favorite tri exercise) (warmup)....45x20,65x10,75x3 Sets....95x10,105x5,105x5,105x4 Decline close grip benches(heavy with good form, to positi...
by: bb1fit on: 2004/04/14 -
Back/Shoulders
Back Wide grip chins(free with weight strapped around waist) Sets....10, 10x10,10x10,10x10 Shoulder width chins with assist on machine Sets...50x10,30x10,10x7 Bent over rows sets....135x10,150x10,150x10 One arm dumbbell rows sets.....
by: bb1fit on: 2004/04/13 -
Leg day...threw in Abs too because they needed it
Legs Leg extensions(basically pre exhaust) Sets....90x10,95x8,100x8 Leg presses(feet shoulder width and med. height) Sets....590x10,590x10,610x10 Leg presses(feet low and close) Sets....610x2,590x6,500x10,500x8 Leg presses(feet high...
by: bb1fit on: 2004/04/12 -
Chest/Biceps
Chest Flat dumbbell benches (warmup)...35x12,50x12,60x6,70x5 Sets....85x6,95x4,100x3,110x2,100x3 Incline dumbbell Sets....70x6,75x4,80x3 Decline benches(barbell) Sets....225x3,225x4,225x3 Seated chest press Sets....290x4 Bic...
by: bb1fit on: 2004/04/10 -
Rest/Cardio
Did some cardio this morning. Had my normal preworkout breakfast. Did 16 minutes on the stepper, 180 calories HIIT style. Supplemented with protein/fats post cardio.
by: bb1fit on: 2004/04/09 -
Triceps/Hamstrings...glutes/Calves
Kind of an odd combination today, but with the holiday upcoming, fitting things in and I want to fit in an extra ham/glute day anyway because I need this area to improve a bit for upcoming competition. I normally do not do an upper body and a lowe...
by: bb1fit on: 2004/04/08 -
Back/Shoulders/Abs
Normally this would be just back and abs, but since the gym is closed on Sunday, changed things around a bit to fit things all in. Back Wide grip chins Sets....10xBW,10xBW,10xBW+10,10xBW+10 Bent over rows Sets....95x12,115x10,135x10,155...
by: bb1fit on: 2004/04/07 -
Chest/Biceps(light biceps)/Obliques
Chest Flat dumbbell benches (warmup)....35x12,50x10,65x5,70x5 Sets....85x7,95x4,100x2,100x5,110x3,95x6 Dumbbell inclines Sets....70x5,75x4,80x3,80x4 Decline barbell Sets....230x4,230x4 Seated chest press Sets....,290x3 ****noth...
by: bb1fit on: 2004/04/06