bartronx7

done and done!

Hey All, I'm still alive! Missed a couple of Bone Breaker sessions, but brought it strong this weekend.

Shrugs

245x10 245x10 245x10 245x10

Flys with plates

25x10 25x10 33x10 33x9

Bent over cable row

110x10 110x10 120x10 130x10 130x10

Leg Press

180x12 270x10 320x10 320x10 320x10

plus a bunch of work with the 1lb clubs doing arm circles and extensions

alas, no neck workout, how did I forget that?!

Things are going well! I am adding in variety by doing some cardio and "X Fit" and compound lifts over at BeyondFit during the week. Then hitting it heavy at BoneBreaker on Sunday.

Sadly, I missed all workouts last week due to some travel and chaos. So far this week, things are looking back in order to be kicking some ass again at BoneBreaker this weekend!

Really brought it this week!

Deadlifts: 135x8 166x8 185x8 205x6 225x4

Bench Press: 95x8 115x8 126x8 126x8 135x6 135x4

Cable Row (fat grip): 100x30 100x30 100x30 100x30

Incline Bench Press: 95x7 101x6 101x6

Neck Extension: 22x10 22x10 22x10

Neck Flexion: 10x10 10x10 10x10

That fat grip was really cool, felt it in my forearms! Thanks Mike!

Yeah buddy! Count on it!

Sunday 8/5

Bringing it with shoulders and arms this Sunday!

Military Press (machine) 100x10 110x10 120x10 130x8 140x3 130x5

Reverse Flys 10x10 25x10 25x10

Barbell Hammer Curls 60x10 60x10 60x10 60x10 60x9 60x8

Superset: Hammer-grip skullcrusher, cable pulldown

60x10, 80x10

60x10, 70x10

Superset: Close-grip press, bench dips

60x10, 10

60x10(assist), 10

Neck Flexion 12.5x10 12.5x10

Neck Extension 25x10 25x10

Thanks for posting the pics! That neck workout was so much fun and gave a great pump!

Here's the stats from Sunday 7/22

pushups 20 20

bodyweight squats 20 20

standing shoulder press 95x4 45x12 65x10 65x10 75x8 75x7

upright row 65x12 65x12 85x9 85x8 85x8 85x7

neck flexion 25x10 25x10 (as shown above

neck extension 25x10 25x10

more photo evidence

@Robert: Yeah buddy!

@Ben: sure I'm totally fine with putting all of our BBB stuff into this thread!

alright, you asked for it, here is is!

http://www.veganbodybuilding.com/forum/viewtopic.php?f=24&t=28651

tremble before my mightiness!

I have been working out at my good friend "Big Bald Mike" own gym, lovingly titled "BoneBreaker Barbell," for the past few weekends and thought it would be cool to track these sessions here since I get a lot of personal bests with Mike's motivational guidance.

So here's what I've done:

Sunday 7/8/2012

-------------------------------------------------

Pushups: 20 20

Bodyweight Squats: 20 20

Deadlift: 135x10 179x6 209x5 225x5 235x3 245x1 <--personal best!

Squat Machine: 400x10 400x10 400x10 400x10

Sunday 7/15/2012

-------------------------------------------------

Pushups: 20 20

Bodyweight Squats: 20 15

Incline Bench Press: 95x10 106x8 117x6 117x6 122x4 122x3

Shrugs: 95x12 135x12 185x12 205x12 223x12 267x12 287x9 313x5 <--personal best!

Dumbbell Flys: 35x8 25x10 25x10 25x12

I can't wait until next Sunday!

Wednesday 5/17/12

stair master 10 minutes

smith machine squats (not counting bar)

0x20 90x12 140x12 160x10 180x9 180x5 90x12

hanging leg raises

15 15

BONE BREAKER -- 5/13 -- Arms

10 minute jog

50 arm circles

20 pushups

2-arm hammer curls

65x12 65x12 65x8 65x10 65x8 65x8

shoulder press (machine)

80x12 90x12 100x12 110x11 110x9 110x10(assist)

cable curl

30x10 40x6 30x6

front raise, lateral raise superset

10x20,10x10 10x20,10x10 10x20,10x10

It's time to get back into the swing of things after getting derailed by the Vegas trip!

I've been slacking on the journal. Time to transcribe what I've got in my logbook:

4/11

stairmaster 12 minutes

Assisted Pullups: 70x4, 80x5, 80x4, 80x4, 80x3,100x5

Dumbbell Shoulder Press: 35x12, 40x12, 45x8, 45x5, 45x5, 45x4

Incline treadmill 20 minutes

4/15

EPIC BONEBREAKER TRAINING!!

Jog 10 minutes

Deadlift: 95x12, 135x10, 135x10, 177x10, 199x6, 219x2 (!)

Bent-over Row: 133x10, 153x7, 153x7, 163x6, 177x2, 153x6

Shrugs: 141x12, 185x15, 207x15, 207x15, 227x12 (!)

4/19

eliptical 10 min

assist pull-ups: 3x0, 4x70, 4x80, 5x90

incline dumbbell press: 12x40, 12x45, 10x50, 0x50 (fail)

upright barbell row: 10x70, 10x70, 9x70, 8x70

incline treadmill 20 minutes

4/23

stairmaster 10 minutes

smith machine squats: 135x12, 185x12, 205x10, 215x8, 215x8, 135x12

decline situps: 15, 15, 10

incline treadmill 20 minutes

4/25

eliptical 10 min

assist pull-ups: 2x0, 5x70, 4x70, 5x90

dumbbell press: 35x20, 35x15, 35x12, 35x12

incline treadmill 20 minutes

trying to gear things more toward fat-burn as the weather is warming up in Pflugerville

Hey Ben, that would rock! I was just watching those videos on the youtube showing Frank Medrano doing some amazing stuff. I suck pretty bad so you will have to be patient with me and show me the ropes (bars). We will talk more tomorrow I'm sure!

Also, gotta log my bicep workout from last night:

Saturday 4/7

10 minutes spinning for warmup

standing bicep hammer curls

20x15 12x20 12x25 6x30 5x30

seated hammer curls

12x20 10x25 5x30 8x25

concentration curls

12x15 10x20 8x25 8x25

standing bicep curls revisited

10x20 7x25

Right on, dude! I'm really excited to do some bent-over rows on that thing, what a great excercise!

Friday 4/6

warmup:

15 minutes stair stepper

leg press:

15x90 12x180 12x230 12x270 11x320 10x320

leg curl:

15x90 15x95 12x100 12x100

leg lifts:

15 15 15 12

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

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

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

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

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

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

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

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!)

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