United StatesFLog entries
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Rest/Cardio
Did 18 minutes on the stepper today, 200 calories. Had my normal pre workout breakfast, then had glutamine/BCAA's post cardio, and ate my regularly scheduled meal of protein/fiber/fats 45 minutes later.
by: bb1fit on: 2004/04/05 -
Lower leg...Vastus Medialis(Internus), Abuctors/Adductors/Hams/Glutes/Calves
Good workout today Vastus Medialis(lower leg around knee cap) (warmup)....40x15,50x12 Sets....90x10,95x10,100x8,100x8 Free weight hacks supersetted with sissy squats Sets....135x10,185x10,185x10,185x8/12,12,12 Hamstrings and glutes ...
by: bb1fit on: 2004/04/04 -
Biceps/Triceps/Forearms/Abs
Biceps EZ bar curls/superset with one arm d.b. concentration curls (warmup)....45x15,75x10,95x3 Sets....115x7,115x6,120x4,120x4/30x10,30x10,30x10 Preacher curls Sets....95x6,95x8,100x6 Incline seated dumbbell curls Sets....50x6,60x5 ...
by: bb1fit on: 2004/04/03 -
Awesome Back/Shoulder workout
Back Wide grip chins(last 2 sets with weight) Sets...10,10,10+10,10+10 One arm dumbbell rows Sets....50x10,65x10,80x10,85x8 Behind the neck pulldowns first 2 sets, last set in front Sets....100x10,120x10/100x8(very strict from) Shou...
by: bb1fit on: 2004/04/02 -
Chest/obliques
Chest(changed things up a bit today, started with declines, then went to inclines and then flat bench last) Declines (warmup)...135x15,185x6 Sets....225x6,225x4,235x5,235x3 Incline dumbbells Sets....70x6,80x4,85x3, Flat bench dumbbells...
by: bb1fit on: 2004/03/31 -
Good leg workout and calves too
Legs Leg presses(feet low and close) Sets...495x10,585x8,605x6,605x3 Leg presses(feet high and wide) Sets....605x10,605x10,605x10 Leg presses(feet medium height and shoulder width) sets....605x10,605x10 Squats Sets....135x10,155x10...
by: bb1fit on: 2004/03/30 -
Rest/Cardio
Well, as the title implies...rest day. Did go up and do some cardio, but a bit different today. Had my normal pre workout meal, waited 2 hrs. for somewhat of an empty stomach, supplemented with glutamine/BCAA's during cardio. Did the recumbent bik...
by: bb1fit on: 2004/03/29 -
Biceps/Triceps/Forearms/....a little abs
Triceps Upper cable pressdowns Sets....160x12,160x12,160x12 Power rack extensions Sets....90x8,95x5,95x5,95x5 Decline dumbbell extensions Sets.....30x8,30x6,30x5 Cable kickbacks sets....40x10,50x12 Parallel bar dips(dumbbell sta...
by: bb1fit on: 2004/03/28 -
Back/Shoulders
Back Superset machine lat pulldowns with upper pulley V bar pulldowns to chest Sets.....170x10,190x10,210x10/80x10,90x10,90x10 Bent over barbell rows Sets....120x12,140x11,150x10 Decline dumbbell pullovers Sets....40x12,40x10,40x9 S...
by: bb1fit on: 2004/03/27 -
Ahhh...cardio today
This morning did the Stepper for 20 min. in HIIT style, did 219 calories. In case anyone wondering, supplemented with glutamine select and BCAA's beforehand, and then came home and had my normal breakfast...very low glycemic, keep fat burning inta...
by: bb1fit on: 2004/03/26 -
Legs/Calves
Legs Leg presses(feet low and close) Sets....495x10,585x5,585x20,585x20 Leg press(feet high and wide) sets....585x10,585x10,585x10 Leg press(feet med height and shoulder width) Sets....585x10,585x10 Squats(legs pretty much like jell...
by: bb1fit on: 2004/03/24 -
Cardio today
Got up this morning, had glutamine, BCAA's, protein shake, went in and did 18 minutes HIIT cardio on the stepper...185 calories. 30 minutes afterward had a protein/glutamine/flax meal shake.
by: bb1fit on: 2004/03/23 -
Biceps/triceps/Abs
Biceps Standing ez bar curls(superset last 2 with d.b. concentration curls) (warmup)....45x20,65x8 Sets....95x8,115x6,115x6,115X4/30X10,30X10 Preacher curls(close grip) sets....95x6,95x6,105x4 Zottman curls(preacher bench) Sets...25x1...
by: bb1fit on: 2004/03/22 -
Sundays workout...back/shoulders
Well, time to step things up a bit, no more one a day workouts till after competition, and no more 2 days in a row off. Will be doing a 2 on, 1 off workout. Back Wide grip chins Sets...10x10,10+10lbs. Incline 2 arm dumbbell rows Sets......
by: bb1fit on: 2004/03/22 -
Not the best chest day, but oh well, you have those
Chest(changed things a bit, started with declines) Declines (warmup)....135x15,185x6 Sets....230x4,230x3,230x3,230x4(had no spotter, felt weak today..still a bit burnt from yesterday I beilieve) Inclines Sets....70x6,75x4,75x4,,75x3(again...
by: bb1fit on: 2004/03/19 -
Legs/Calves
Legs Leg presses(feet low and close) Sets....495x8,495x10,585x3,585x3 Leg presses(feet high and wide) Sets...585x8,585x10,585x10 Leg presses(feet center and shoulder width) Sets....585x8,585x8 Superset leg extensions with sissy squa...
by: bb1fit on: 2004/03/18 -
Biceps/Triceps/Forearms
Biceps Standing olympic bar curls (warmup)....45x15,65x12 Sets....95x12,105x7,115x4,115x3,115x3 Close grip preachers Sets.....75x8,95x6,95x7,95x7 One arm Zottman curls(preacher bench) Sets....30x10,30x10,30x9 Seated cable curls Se...
by: bb1fit on: 2004/03/17 -
Shoulders...great workout
Shoulders Seated military presses(smith machine, just plates) (warmup)...50x15,50x12 Sets....90x10,100x8,110x5,120x2,125x2 Cable side laterals Sets....45x12,55x12,65x12(hold last rep for count of 20 for isometric contraction) Neutral f...
by: bb1fit on: 2004/03/16 -
Back day...good one, and Ab's
Back Wide grip chins(no assist) Sets.....BWx10,BWx10,BW+10x10,BW+10x10 Medium grip(shoulder width) chins with assist Sets....50x10,50x10,40x10,40x10 Underhand close grip chins(with assist)second set drop set Sets....40x10, Good burn...
by: bb1fit on: 2004/03/15 -
Getting a little lax on my recodings here, ches day today with some leg work also
Chest Flat dumbbell benches (warmup)...35x15,50x10,60x6,70x5 Sets...85x6,95x4,100x3,100x3,110x2,110x3,110x3 Decline barbell (warmup)...185x5 Sets...225x6,225x4,245x2,250x2,255x1,225x3 Incline dumbbell bench Sets....70x6,80x4,85x4 ...
by: bb1fit on: 2004/03/12 -
Biceps/Triceps/Forearms
Biceps Standing ez curls(switch up on bars today, usually use straight bar) (warmup)....45x12,75x8 sets....95x8,115x7,115x7,125x3,130x2,130x3,115x5 Close grip preachers sets....95x8,95x9,105x5 One arm Zottman curls(preacher bench) Set...
by: bb1fit on: 2004/03/10 -
Shoulders/Abs
Shoulders Cable side laterals(decided to these first today to sort of pre fatigue the shoulders/delt area, and really "feel" the movement not being already exhausted from presses and such first) (warmup)....25x15,25x10 Sets.....55x12,65x12,65...
by: bb1fit on: 2004/03/09 -
Back day(for thickness today)
Back Bent over barbell rows on smith machine (warmup)...50x15,70x10 Sets....90x12,110x10,130x12,150x10, One arm dumbbell rows Sets....60x10,70x10,75x8,80x6,85x7 Incline bench 2 arm isolation rows sets....35x10,45x10,55x10,55x12 Chi...
by: bb1fit on: 2004/03/08 -
Yet another rest day
Thats it today, rest again. I know my legs need it! I terrorized them this week!
by: bb1fit on: 2004/03/07 -
Awesome chest workout!! Oh yeah, did abs too!1
Got a great chest workout today. Personal highs again on dumbbell benches, not just 2 sets of 2 reps with 110's, but 2 sets of 4 each with 110's, and then after doing benches, inclines, declines, and flies and seated presses(another record here fo...
by: bb1fit on: 2004/03/05 -
Biceps/Triceps/Forearms
Biceps Standing barbell curls (warmup)...45x12,65x8 Sets....90x12,100x9,105x6,110x4,115x3 Close grip preacher curls Sets....75x10,95x7,105x5 Zottman curls on preacher bench(1 arm) Sets....30x8,30x8,30x9 Seated offset grip dumbbell ...
by: bb1fit on: 2004/03/03 -
Shoulders/Abs
Seated behind the neck presses with smith machine(just plate weight)my goal was to get 5 sets of reps from 8 to 3 Sets...70x10,80x6,90x4,100x2, Seated military presses with machine Sets....100x8,130x1(burnt out more than I thought),115x5,120x...
by: bb1fit on: 2004/03/02 -
Midweek day of rest
Am taking more days of rest for gaining now that my plans for this competition have been put aside. Plan to do a 2 on, 1 off, 2 on, 2 off week now. Train brutally hard the 4 days I do train, will hit all bodyparts, and plenty more rest and recoupe...
by: bb1fit on: 2004/02/25 -
Triceps/biceps/obliques
Did triceps first today, wanted to get them really good, and lots of times when doing 2 bodyparts I get the first one good and the second not so good. Plus, brand new workout with many brand new exercises, some I haven't done in years. Want to add...
by: bb1fit on: 2004/02/24 -
Back/shoulders
After a complete weekend of rest, back at it in a big way. Did back first, did 3 tri-sets, man, they had me breathing, then 3 more tri-sets, the first 3 for width, the second 3 for thickness. Moved on to shoulders, burnt them up pretty good too, b...
by: bb1fit on: 2004/02/23 -
And yet another easy one to log
Well, taking another rest day. Feel that it is needed, today is my "growth" day. I really abused my body last week, and am now trying to get the most from it. I am already setting up my back workout for tomorrow though!!
by: bb1fit on: 2004/02/22 -
Another easy one to log today!
Rest, rest, and more rest!! Really pushed my body this week to the max with plenty of shocking methods and heavy hard work, and time to recouperate with rest and plenty of food. I plan to do the same tomorrow, but will wait to log it and see. May ...
by: bb1fit on: 2004/02/21 -
Great chest workout today!!
New high on flat dumbbells....whoo-hoooo Flat bench dumbbells Sets...up the rack 35x15 40x15 45x15 50x12 70x8 85x6 90x6 100x4 100x3 110x2 110x3 Incline dumbbells Sets...65x6,75x6,80x4 Supeset flat bench flies with cable cross...
by: bb1fit on: 2004/02/20 -
Great leg workout today
Ok, new leg workout. My goal since I am going back to doing squats is to get myself stronger in thema again. So, I came up with a power/strength/size building scheme to help me progress. It goes like this, 3 sets of 8, 3 sets of 5, 3 sets of 3, wi...
by: bb1fit on: 2004/02/19 -
Brutalized the biceps today, hit triceps pretty good
Well, today was declare war on bicep day. I devised a workout last night and followed it to the letter today. Now, all I want to do is eat. Again, this is not an everyday workout, just a blast back to the past if you will to shock the biceps into ...
by: bb1fit on: 2004/02/17 -
Shoulders and a bit of calves
Good shoulder workout today, gym was packed, kids off school, so did a bit of variations that worked out rather well. If you haven't noticed, I am going back to one muscle part per day, 5 day split, try to emphasize some quality and size gains aga...
by: bb1fit on: 2004/02/16 -
Declare war on my back today
Well to do the type workout I did today you basically have to declare war on that body part, go into the gym with that mentality, and bomb it! It is basically a blitz type workout, but with different exercises. This is not a type workout for every...
by: bb1fit on: 2004/02/15 -
Easy day to record today!
Did 20 min. of HIIT cardio this morning, stepper, 187 calories. I sure think that one was off(not my usual one, it was busy). Anyway, good session, cranked it out. Now, the rest of the day??? How about being a slug today!! In other words, I am ...
by: bb1fit on: 2004/02/14 -
Legs/Calves
Well, my first day back to doing squats first and going heavy, tried to ease into it, since it was my first time back in many weeks. I had in mind to do 3 sets, ended up doing 6 sets, 1 set after finishing my leg extensions. All in all, ok, but st...
by: bb1fit on: 2004/02/12 -
Biceps/Triceps/Forearms/Obliques
Biceps Warmup of 2 sets of 15 incline curls very super strict with 25 lb. dumbbell, not moving elbows at all. Standing olympic bar curls Sets...95x5,105x6,115x4,115x3 High pulley cable curls(very strict form, again keeping elbows station...
by: bb1fit on: 2004/02/11 -
Ok, caught up on entries...today
Today I did 20 minutes of a HIIT type cardio on the stepper at the gym. 20 minutes, 181 calories.
by: bb1fit on: 2004/02/10