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bartronx7
PostPosted: Sat Mar 10, 2012 2:45 pm 
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Joined: Wed May 30, 2007 9:29 pm
Posts: 57
Location: Austin, TX
Wednesday 3/7/12
-----------------------------------------------------------------
bunch of pushups/situps + treadmill

assisted pull-up
4x50 4x70 4x80 3x80 4x90 4x90

super-set dumbbell press single-arm dumbbell row
12x35,10x35 12x35,10x35 11x35,9x35 9x35,8x35

Thursday 3/8/12
-----------------------------------------------------------------
treadmill

upright barbell row
12x70 10x70 8x70 12x60 11x60 10x60

dumbbell shoulder press
12x35 12x35 12x35 11x35 10x35 10x35
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kareno
PostPosted: Sun Mar 11, 2012 12:39 pm 
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Bart's on it! :D
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bartronx7
PostPosted: Mon Mar 12, 2012 8:55 am 
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Joined: Wed May 30, 2007 9:29 pm
Posts: 57
Location: Austin, TX
Hehe, thanks, Karen! I hope the cruise was awesome!

Sunday 3/11/12
--------------------------------------------------------------
15 minutes stair stepper
bodyweight squats: 20 20

squats
95x12 95x12 115x12 115x12 145x8 145x8 95x12 95x11

bent-over barbell rows
95x12 95x12 115x7 115x8 115x6 115x7
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bartronx7
PostPosted: Sun Mar 18, 2012 1:45 pm 
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Joined: Wed May 30, 2007 9:29 pm
Posts: 57
Location: Austin, TX
Saturday 3/17/2012

warmup
10 minutes incline trainer
20,20 pushups
15,15 situps

assisted pull-ups
3x0 3x70 4x90 4x90

assisted dips
8x0 6x0 8x70 7x70

superset incline dumbbell press, incline fly
12x35, 10x20
11x35, 8x20
8x35,7x20
6x35,5x20
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robert
PostPosted: Mon Mar 19, 2012 1:27 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21125
Location: Austin, TX
Nice dedication this weekend buddy!

Two late night workouts in order to make it happen!

Proud of your efforts and commitment!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1
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bartronx7
PostPosted: Mon Mar 19, 2012 10:00 am 
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Joined: Wed May 30, 2007 9:29 pm
Posts: 57
Location: Austin, TX
Thanks, dude! I should put up my numbers from last night too.

Sunday 3/18/2012

warmup
15 pushups, 80 mountain climbers, 20 lateral raises (10lbs)
10 pushups, 70 mountain climbers, 20 lateral raises (8lbs)
50 mountain climbers, 20 lateral raises (8lbs)

pull-ups (with RC assist)
5 5 5 5 5 5

superset: standing barbell shoulder press, barbell shrugs
12x50, 12x115
11x50, 12x145
8x50, 12x145
6x50, 10x145

barbell upright row
12x50 10x60 8x60 7x60

G-A-P
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kareno
PostPosted: Mon Mar 19, 2012 10:43 am 
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
Nice work!!! Dude, your warmup was intense. Reminds me of a Tshirt I saw the other day: "Your workout is my warmup." :D
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bartronx7
PostPosted: Thu Mar 22, 2012 1:15 pm 
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Joined: Wed May 30, 2007 9:29 pm
Posts: 57
Location: Austin, TX
Thanks! RC made me do that warmup, he is relentless!

Thursday 3/22/2012
Workout early this morning (fasting)

warmup
10 minutes stair climber
20 bodyweight squats

deadlift
12x95 12x95 12x115 10x135 8x135

bent-over row
12x95 12x95 12x95

(a bit abbreviated due to 1 hour time constraint - had to get to work!)
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bartronx7
PostPosted: Sun Mar 25, 2012 3:46 pm 
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Joined: Wed May 30, 2007 9:29 pm
Posts: 57
Location: Austin, TX
Sunday 3/25

warmup
10 minutes eliptical

superset dumbbel press, dumbbell row
12x35, 10x35
12x35, 10x35
12x40, 10x40
12x40, 10x40

assisted dips
10x60 8x60 9x70 10x80
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kareno
PostPosted: Mon Mar 26, 2012 2:45 pm 
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Joined: Sun Dec 18, 2011 8:44 pm
Posts: 713
See you in a few days, 2.0! :D
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bartronx7
PostPosted: Mon Mar 26, 2012 7:58 pm 
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Joined: Wed May 30, 2007 9:29 pm
Posts: 57
Location: Austin, TX
Can't wait to hang out and enjoy vegfest Texas!

Monday 3/26

warmup
stair stepper 10min
20 bodyweight squats

squats
12x95 10x135 10x165 10x185 12x135

step-ups
20x50 20x50 20x50

eliptical - 10 minutes
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bartronx7
PostPosted: Fri Mar 30, 2012 9:41 pm 
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Joined: Wed May 30, 2007 9:29 pm
Posts: 57
Location: Austin, TX
Thursday 3/29

warmup
10 minutes eliptical

assisted pullups
4x30 4x40 6x40 5x40 5x40 4x40

dumbbell shoulder press
12x35 12x35 12x35 9x40 8x40 7x40

dumbbell shrugs
12x60 10x60 8x60 10x60 7x60
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bartronx7
PostPosted: Thu Apr 05, 2012 12:16 am 
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Joined: Wed May 30, 2007 9:29 pm
Posts: 57
Location: Austin, TX
Monday 4/2

Warmup
15 min stairstepper

Hammer incline press (per arm)
10x45 10x55 10x60 8x65 10x55 9x55

Hammer row (per arm)
10x45 10x55 10x65 10x70 9x80 8x80

Assisted dips
10x70 10x70 8x70 6x70

Wednesday 4/4

Warmups
30 mowing lawn :)
20body weight squats

Deadlift
15x45 12x95 12x115 12x135 10x155 8x165 6x165

Deadlift
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bartronx7
PostPosted: Thu Apr 05, 2012 12:16 am 
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Joined: Wed May 30, 2007 9:29 pm
Posts: 57
Location: Austin, TX
Monday 4/2

Warmup
15 min stairstepper

Hammer incline press (per arm)
10x45 10x55 10x60 8x65 10x55 9x55

Hammer row (per arm)
10x45 10x55 10x65 10x70 9x80 8x80

Assisted dips
10x70 10x70 8x70 6x70

Wednesday 4/4

Warmups
30 mowing lawn :)
20body weight squats

Deadlift
15x45 12x95 12x115 12x135 10x155 8x165 6x165

Deadlift
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bartronx7
PostPosted: Thu Apr 05, 2012 12:16 am 
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Joined: Wed May 30, 2007 9:29 pm
Posts: 57
Location: Austin, TX
Monday 4/2

Warmup
15 min stairstepper

Hammer incline press (per arm)
10x45 10x55 10x60 8x65 10x55 9x55

Hammer row (per arm)
10x45 10x55 10x65 10x70 9x80 8x80

Assisted dips
10x70 10x70 8x70 6x70

Wednesday 4/4

Warmups
30 mowing lawn :)
20body weight squats

Deadlift
15x45 12x95 12x115 12x135 10x155 8x165 6x165

Deadlift
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