United StatesFLog entries
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Monday....Back/Shoulders
Back Shoulder width chins supersetted with underhand grip shoulder width chins(using assist for perfect form. After using assist, I did sets wide grip without assist) Sets....40x10,30x10/40x10,40x10 Chins without assist superset with V bar ...
by: bb1fit on: 2004/02/10 -
Sunday...Chest/Abs
Chest Incline dumbbells (warmup)...30x12,30x10,50x6,60x3 Sets...70x6,80x5,85x3,75x5 Dumbbell pullovers Sets....80x10,85x10,85x10 Decline barbell (warmup)...135x10,185x5 Sets...230x3,230x3,,230x2 Flat bench dumbbells (warmup)70x6 ...
by: bb1fit on: 2004/02/10 -
Legs/Calves
Legs Leg presses(feet low and close) (warmup)....230x10,410x10 Sets....590x10,590x10,590x10,610x4 Leg presses(feet high and wide) Sets.....610x10,630x10,630x10 Leg presses(feet shoulder height and wide) Sets....630x10,630x10,630x10 ...
by: bb1fit on: 2004/02/07 -
Biceps/Triceps/Forearms/Obliques
Biceps Standing olympic bar curls (warmup)...50x12,50x8,60x6 Sets....80x12,90x10,100x8,105x5,105x5 Incline dumbbell isolation curls Sets...35x12,40x10,45x7 Seated incline dumbbell curls Sets....45x8,50x5,60x3 Triceps Power rac...
by: bb1fit on: 2004/02/06 -
Back/Shoulders
Great back and shoulder workout today, really "felt" it. My back was worked great, and then my shoulders equally well. Back Superset chins with assist with V bar pulldowns(again, used the assist to make certain of perfect form) Sets.....50x...
by: bb1fit on: 2004/02/04 -
Off day today
As mentioned, day of rest. 5 1/2 weeks out, rest days will be getting very, very scarce from here on out. I am right at 7% bodyfat, plenty enough time to reach my 5% or less for this competition I do believe.
by: bb1fit on: 2004/02/02 -
Leg Torture!!!
Ok, start of cycle #1 again, heavy, hard leg presses followed by whatever squats I can do with my legs like jelly. Leg presses(feet low and close) (warmup)....230x10,410x10 Sets....590x10,590x10,600x6,680x3(first time I ever did this!) Leg...
by: bb1fit on: 2004/02/01 -
Biiceps/Triceps/Forearms/Obliques
Biceps Standing EZ bar curls (warmup)....45x12,75x6,95x6(felt strong today, went a little overboard on the warmups) Sets....115x6,115x5,115x6,120x4,120x4 Preacher curls(first set was wide grip, the rest were close grip, strict with good fo...
by: bb1fit on: 2004/01/31 -
Nice leg day
Well, first off for Charlie if he reads this, squats just for you!! LOL....I don't do squats very often and have to be very careful due to a tender lower back. So, when I do do them, I do them simply for a variety, a change, and do not push them t...
by: bb1fit on: 2004/09/29 -
Back/Shoulders
Good workout today, really concentrated on "feeling" the back and shoulders get worked and tight. I am really pysched, feel like I am right on target to come in at my very best for this competition. Hopefully I will peak at the right time. I alway...
by: bb1fit on: 2004/01/30 -
Good quality chest and ab workout today
Chest Decline barbell benches (warmup)...135x10,185x6 Sets....230x5,230x4(got mad at myself here),240x4,250x2 Weighted parallel bar dips Sets....70x10,80x9,80x9 Superset Incline dumbbell heavy with incline dumbbell light(first 2 sets o...
by: bb1fit on: 2004/01/28 -
Great leg workout today!
Todays workout was for separation/split between the hams and lower leg(teardrop), and hamstrings. Critical in competition. Leg extensions(hold static contraction 30 seconds on last rep of each set..goal rep range 12,10,15) (warmup)...50x12,50x...
by: bb1fit on: 2004/01/27 -
Biceps/Triceps/Forearms
Biceps Standing ez bar curls(last set drop set) (warmup)....45x12,45x10,75x6 Sets...95x12,115x6,120x5, Preacher curls(first set wide grip, rest inside grip) Sets...75x10,95x5,95x6,95x6 Lying cable curls(last set drop set to exhaustion)...
by: bb1fit on: 2004/01/26 -
Ice Storm today......
Well, no gym today, can't get out, most stuff is closed anyway as is my gym. Tomorrow was a day off anyway(cardio day), so I will simply switch days and make today a cardio day. Did one cardio session this morning on my treadmill, 20 minutes, 176 ...
by: bb1fit on: 2004/01/25 -
Back/Shoulders
Back Wide grip chins Sets...BWx10,BWx10,BW+10x10,BW+10x10 Incline dumbbell rows Sets...40x12,50x10,50x12 Behind the neck pulldowns Sets....100x12,120x10,140x7,150x5 Shoulder width chins with assist on machine Sets...10w50,10w30,9w2...
by: bb1fit on: 2004/01/24 -
Chest/Abs...and no spotter!! aarrgghhh.....
Had to be a bit careful today, my wife is working days this week, and noone was in the gym this morning except some cardio people, so I couldn't get a spot! Had to make the best of it, all in all turned out with a good blood pump. Chest Decl...
by: bb1fit on: 2004/01/23 -
Cardio today
Rest from weights, simply cardio today. Did a HIIT session for 14 min. on the recumbent bike, 97 calories. Went up to level 15. Shortening my durations a bit, am getting pretty lean, and want to do just enough cardio to support my diet.
by: bb1fit on: 2004/01/22 -
Legs/Calves...beginning of cycle 2 again
On some of these exercises, I will use shocking techniques like supersets, etc. because these are not power movements, but shaping/isolation type squeeze movements. Leg extensions(static contraction 30 seconds on last rep of each set) (warmup)...
by: bb1fit on: 2004/01/21 -
Biceps/Triceps/Forearms
Changing tactics now, though still doing the same 2 cycle workout, no more fancy stuff, i.e...no more forced reps, etc. My goal now is to train heavy till positive failure with good form, and stop. In other words train the muscle with sufficient w...
by: bb1fit on: 2004/01/20 -
Back/Shoulders
Back Medium grip pulldowns supersetted with underhand shoulder width pulldowns. Form was important, weight heavy enough to work the muscle and keep mass, but not overtax the system. (warmup)...100x12,100x12/60x10 Sets....120x12,140x8,140x8/80...
by: bb1fit on: 2004/01/19 -
Chest/obliques
Chest Incline dumbell benches supersetted with light dumbbell incline benches(first 2 sets only) (warmup)...30x12,30x10,50x5,60x1 Sets...75x4,75x5,75x4/35x10,40x8 Decline benches supersetted with dips(no weight) last 2 sets only (warmup)....
by: bb1fit on: 2004/01/17 -
Legs/Calves
Legs(quads only) Leg presses(feet low and close together) (warmup)....230x10,410x8 Sets...500x10,590x10,590x5(got mad at myself here),590x10,610x4 Leg presses(feet high and wide) Sets....610x10,610x10,610x10 Leg presses(feet medium heigh...
by: bb1fit on: 2004/01/16 -
Rest/Cardio
Rested from the wieghts today, keeping with my split of bodyparts...legs every 7 days, chest, back and shoulders every 6 days and arms every 5 days. This juggles my off day. Did a cardio session though. Very pleased with my cardio capabilities I h...
by: bb1fit on: 2004/09/28 -
Biceps/Triceps/Forearms/Abs
Great arm workout today, next to last on my second cycle. Next week training methods shift a bit, 8 weeks out from competition. No more forced reps or anything fancy, just heavy hard work to failure with good form. With calories getting to be at a...
by: bb1fit on: 2004/01/15 -
Cardio day
Did a HIIT session this morning on the recumbent bike, will do a standard cardio session on the treadmill for 20 min. tonight. Rest for my body today.
by: bb1fit on: 2004/01/14 -
Back/Shoulders
Felt a little "off" today for some reason, you know the feeling, just a step or so off. Nothing serious, really had to concentrate to get into my workout. Oh well, been having some great days, was way overdue for one of these. In the end though, I...
by: bb1fit on: 2004/01/13 -
Great chest workout today!
Chest...was pretty strong today for some reason, with reduced calories and all. Felt great, back to cycle 1 with the workouts. Chest Incline dumbbell benches supersetted with light incline dumbbell benches (warmup)....30x12,30x10,45x6,60x5 ...
by: bb1fit on: 2004/01/12 -
Back to cycle 1
Legs and calves, started cycle 1 again. Change cycles every 2 weeks. Legs Leg Presses(feet low and close) (warmup)...230x10,410x6 Sets...500x10,590x8,590x10,610x6 Leg presses(feet high and wide) Sets...610x10,610x10,610x10 Leg press...
by: bb1fit on: 2004/01/11 -
Cardio/Abs
Had to work this morning...arggghhhh....hate days. Oh well, went directly to gym after work with my wife, had 1/2 a Myoplex, we split one, and hit abs and did some cardio. Cardio...Stepper/20 min./217 cal. Abs... Upper pulley crunches ...
by: bb1fit on: 2004/01/10 -
Biceps/Triceps/Forearms
Biceps Alternating standing bicep curls (warmup)....25x12,25x10 Sets...40x10,40x9,45x7,35x12 Preacher curls(static contraction 30 sec. last rep of each set)..1st set wide grip, all other sets close Sets....75x12,95x8,95x8, Lying cable ...
by: bb1fit on: 2004/01/09 -
Back/Shoulders
Well, back on track!! Lost 1 more lb., great. A small adjustment in diet and back in the saddle. I would venture to guess myself at about 8% bf right now, looking in less than 10 weeks to be at 5% tops.(would like to be less and beat my best). ...
by: bb1fit on: 2004/01/08 -
Great Chest day!!!
As the title sounds, had an awesome chest pump today, even though I was a bit weak, still felt great. Chest Decline benches supersetted with dips(last rep no weight, till failure, and last set on declines a double drop set for burn.) (warmu...
by: bb1fit on: 2004/01/07 -
Legs/Calves/Abs
Tried to up my intensity a bit today, have not lost a lb. in 2 weeks now, don't want to cut calories yet. I am upping my intensity and adding some cardio for more of a caloric deficit. Legs Leg extensions(30 sec. static strip on each set, go...
by: bb1fit on: 2004/01/06 -
Just a little cardio
Recumbent bike for 20 minutes, 101 calories. Nothing intense, just standard easy cardio.
by: bb1fit on: 2004/01/05 -
Bicdps/Triceps/Forearms
Arm day as noted, turned out to be a good one. Fantastic bicep and tricep pump. Different angles, great burn. Biceps Alternating dumbbell curls(standing, strict, rep range of 12,10,8,12 (warmup)....25x10,25x6 Sets...40x8,40x10,45x8,30x12 ...
by: bb1fit on: 2004/01/04 -
Back/Shoulders
Ok, first day of my new 2 week back shoulder routine. As I mentioned earlier, I am alternating 2 week workouts. Great one today by the way on back, and didn't think I felt shoulders much, but now an hour later I am realizing that I sure did! Ba...
by: bb1fit on: 2004/01/03 -
Great arm day
I have had alot of good tricep pumps, alot of good bicep pumps, usually not both "great" on the same day. Today was for sure an exception, may well have been the best tricep/bicep pump I have ever had, at least in recent memory! Here is how the wo...
by: bb1fit on: 2004/10/09 -
Legs/Calves/Obliques
I know a bit weird, but had to throw in some parts of abs today because the gym is closed tomorrow. Last 2 leg workouts were strictly quads, this one and the next will be concentrating on lower part of quads and hamstrings, working strictly on sep...
by: bb1fit on: 2003/12/31 -
Biceps/Triceps/Forearms
Biceps Standing Olympic bar curls(last set static strip 45 sec.) (warmup)...45x12,45x10,65x6 Sets...85x12,95x10,100x8, My goal was a certain rep range, which I for the most part reached, 12,10,8,10 Incline bench dumbbell curls(hold peak co...
by: bb1fit on: 2003/12/29 -
Back/Shoulders
Back Medium wide grip pulldowns(last set static strip) supersetted with underhand close grip pulldowns(these are 1 1/2's) 115x10,120x10,120x10/75x10,75x10,75x7,75x10,95x8 Bent over rows(underhand grip) Sets...120x12,120x12,130x12 Declin...
by: bb1fit on: 2003/12/28 -
Back in the groove..Chest/abs
Well, things are proceeding well. Chest and Abs today. Chest Incline dumbbell benches supersetted with light dumbbell incline dummbells. (warmup).....30x12,30x10,45x6,60x3 Sets....75x6,80x4,80x5/35x10,40x10,40x7(stretching after each set f...
by: bb1fit on: 2003/12/27 -
Quads/Calves
Well, after a couple days off, I went in and destroyed my quads this morning! Wednesday was a scheduled day off, did some light cardio in the morning, 20 min. on the stairmaster, 200 cal. We went to my favorite "cheat" restaurant, La Pachanga's. B...
by: bb1fit on: 2003/12/26 -
Biceps/Triceps/Forearms/Abs
Well, as mentioned in yesterdays post, quality of muscle and specific rep ranges are my goal right now. So, there will be a big change in my arm workout from normal as you will see. Everything is a superset, not the same muscle group, but, bicep f...
by: bb1fit on: 2003/12/23 -
Back/Shoulders with a change up
As noted, time to start concentrating on more QUALITY of overall muscle now. Things are starting to look good, lost my goal of 3 lbs. in 3 weeks. I am right on schedule and things are looking pretty good. So, some of the weights are lighter today,...
by: bb1fit on: 2003/12/22 -
Chest/Obliques
Ok, had no spot today, so had to be a bit conservative with my lifting, so I changed things up a bit, not quite as heavy, which is probably good after my leg day yesterday, and just for recouperation time. Chest Incline dumbbells supersette...
by: bb1fit on: 2003/12/21 -
Legs/Calves
Ok, today is legs, but it is my switch day. No squats today, just kill the legs on the leg press is the goal. More for fat burn here. Leg presses(feet low and close) (warmup)...230x10,410x6 Sets....590x10,590x10,590x7 Leg presses(feet high...
by: bb1fit on: 2003/12/20