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Your Vega Sport Protein is on the way too. Shipped it this morning.

 

Glad you're happy with the prizes.

 

Thanks again for being part of the challenge!

 

Drop by the forum anytime. Would love get updated on what you're up to.

 

All the best!

 

-Robert

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  • 1 year later...

Today's Training:

 

Weight: 168 lbs

 

Cardio:

Assorted running drills + 2 mile jog for a total of 30 minutes excercise

 

Strength Training: Back and Biceps

 

Assorted cardio excercises performed during rest time between sets and excercises. 1 minute rest times.

 

Pullups: 5, 8, 5, 5, 8

Dumbbell Rows: 70 x 8, 70 x 8, 70 x 8

Lat Pulldowns: 140 x 8, 140 x 8, 140 x 8, 140 x 10

Dumbbell Shrugs: 70 x 8, 70 x 8, 70 x 8, 70 x 12

Dumbbell Curls: 35 x 8, 35 x 8, 35 x 8

Cable Curls: 70 x 8, 70 x 8, 60 x 10

Preacher Curl Machine: 70 x 8, 70 x 10, 70 x 10

 

Notes: This is my first time fully implementing cardio acceleration techniques during my strength sessions, and the effect was a whole lot of sweat! The trick seems to be in utilizing the right excercises so that I can maintain an elevated heart rate without getting completely gassed and losing strength. So far, jump roping, bench step ups and jumping lunges are in, and high knee jumps are out!

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AM Lift: Chest + Back

 

Superset

Dumbbell Incline Press : 35 x 30, 45 x 20, 55 x 10, 65 x 5, 70 x 5

Bent Over Dumbbell Rows : 35 x 30, 45 x 20, 55 x 10, 65 x 5, 70 x 5

Superset

Dumbbell Bench Press : 75 x 5, 75 x 5, 65 x 10, 55 x 20, 45 x 30

Dumbbell Rows : 75 x 5, 75 x 5, 65 x 10, 55 x 20, 45 x 30

 

Notes: This is a favorite workout of mine from Kris Gethin's DTP program. I completed this workout in 27 minutes, and got a great pump. For more info on DTP, see here http://www.bodybuilding.com/fun/kris-gethin-dtp-training.html.

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PM Cardio: 30 minutes

15 Minutes Jogging

10 Minutes Running Drills

5 Minutes Sprinting

 

PM Lift: Chest + Triceps + Abs

 

Incline Dumbbell Flyes: 35 x 20, 35 x 16, 35 x 20

Dumbbell Bench Press: 50 x 20, 55 x 20, 55 x 17

Cable Crossover: 40 x 20, 40 x 20, 40 x 20

Triceps Pressdown: 120 x 20, 120 x 20, 100 x 20

Dumbbell Overhead: Extension 40 x 20, 40 x 18, 40 x 20

Cable Overhead Extension: (Rope Attachment) 50 x 20, 50 x 20, 50 x 20

Abdominal destruction circuit: 10 minutes

 

Notes: Cardio excercises were performed for 1 minute between all sets and excercises.

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01/10/14

 

Cardio:

Mile jog

 

Lift: Shoulders + Legs

 

Dumbbell Lateral Raises: 15 x 20, 20 x 16, 15 x 20

Dumbbell Front Raises: 20 x 20, 20 x20, 20x20

 

One Leg Leg Press: 150 x 20, 150 x 20, 150 x 20, 150 x 20

Leg Extensions: 100 x 20, 100 x 20, 100 x 20, 100 x20

Superset

Leg Curls: 100 x 20, 100 x 20, 100 x 20, 100 x 20

Calf Press on Leg Press Machine: 200 x 20, 200 x 20, 200 x 20, 200 x 20

 

Notes: Rest times kept under 1 minute, and cardio exercises performed during this time. I was going to do rear delt raises as well, but shoulders were pretty burnt. I was tired going into the workout, but actually felt better afterwards.

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Arms Blaster 01/11/14

 

Cable Biceps Curl : 70 x 40, 80 x 30, 90 x 20, 110 x10, 130 x 10

Superset

Cable Triceps Extension : 70 x 40, 80 x 30, 90 x 20, 110 x10, 130 x 10

Dumbbell Biceps Curl: 40 x 10, 40 x 10, 30 x 20

Superset

Dumbbell Triceps Overhead Extension : 70 x 10, 75 x10, 60 x 20

Preacher Curl Machine : 50 x 30, 40 x 40

Superset

Triceps Extension Machine : 50 x30, 40 x 40

Hanging Leg Raises: 21, 23

Cable Crunches : 170 x 20, 170 x 22, 170 x 20

 

Notes: This was a short and sweet workout that gave me a great pump. I wish I had a good picture of the vein action I had going on...

 

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01/13/14

 

Legs + Abs

 

Leg Press: 200 x 50, 300 x40, 350 x 30, 400 x 20, 450 x 10, 400 x 10, 350 x 20, 300 x 30, 250 x 40, 200 x 50

Superset

Calf Press: 200 x 40, 300 x30, 350 x 20, 400 x 10, 450 x 10, 400 x 10, 350 x 10, 300 x 20, 250 x 30, 200 x 40

Cable Crunch: 170 x 36, 170 x 32, 170 x 27, 170 x 23, 170 x 17

 

Notes: I bumped up the weight from last week, and it nearly killed me. Once I reached the top of the pyramid, it was a struggle all the way down. I was almost sick after this workout.

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01/15/14

 

AM: DTP Chest + Back

 

Dumbbell Incline Press: 50 x 30, 60 x 20, 70 x 10, 75 x 5, 75 x 5

Superset

Dumbbell Row: 50 x 30, 60 x 20, 70 x 10, 75 x 5, 75 x 5

Dumbbell Bench Press: 75 x 7, 75 x 7, 70 x 10, 60 x 18, 50 x 30

Superset

Dumbbell Row: 75 x 5, 75 x 7, 70 x 12, 60 x 20, 50 x 30

 

PM: Legs

 

Dumbbell Deadlift: 75 x 15, 75 x 18, 75 x 20, 75 x 16

Dumbbell Lunge: 25 x 10, 35 x 10, 45 x 8

One Leg Squat: 10, 10, 10

One Leg Leg Press: 150 x 10, 150 x 10, 150 x 10

Leg Press: 200 x 20, 200 x 20, 200 x 20

 

1 Mile Run

40 M Sprints x 4

100 M Sprints x 4

1 Mile Run

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DTP Arms:

 

 

Dumbbell Biceps Curl: 20 x 40, 25 x 30, 30 x 20, 35 x 10 40 x 10

Superset

Dumbbell Triceps Overhead Extension : 40 x 40, 50 x 30, 60 x 20, 70 x 12, 75 x 9

Cable Biceps Curl : 150 x 10, 130 x 10, 100 x 20

Superset

Cable Triceps Extension : 130 x 10, 130 x 10, 100 x 20

Preacher Curl Machine : 70 x 30, 50 x 40

Superset

Triceps Extension Machine : 70 x 30, 50 x 40

 

Cable Crunches : 170 x 20, 170 x 22, 170 x 20

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