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Manly - Manliest of all the Manlysthere's almost nothing worse than never being real...
April 10 Week 12 (Part II)got my new cd this week!!! kincaide - the landscape verses, a very awesome cd, if you like post hardcore and incubus. haha, weird mix i know.
Tip of the week: more like tid-bit of knowledge... there is so such thing as lower abs!!!!! you rectus abdominus, the six pack thingys, is 1 muscle, so there isn't something that targets your lower abs. the muscle itself if connected from your rips to you pubic bone. so if you can't see your "lower abs" lose fat!!!! abs are only seen if you have below 10%~ body fat.
weight: 156lbs (lost weight again)
mon:
5 sets of 3 rep 225lbs barbell bench press
5 sets of 4 rep 200lbs seatted row
1 set of 7 rep 65lbs dumbbell incline bench press - too tired to lift the dumbbells to my chest
3 sets of 10 rep chin ups tues:
3 sets of 5 rep 275lbs barbell stiff legged deadlifts
3 sets of 8 rep 185lbs barbell front squats
5 sets of 5 rep maxed back extensions
2 sets of 10 rep 145lbs seatted leg curls + legendary abs class
weds: *rest* thurs: upper body + core class
fri: good friday - gym closed
sat:
lower body + core
sun: *rest* April 04 Week 11 (Part II)saw protest the hero again last tues. they are just oo fucking good live. it's a must see!!
Tip of the week: if you do cardio, always do cardio at the end of all workouts. that is when you use up a lot of your energy/calories and you don't want to go lift weights when you have very little energy left, or it's just not effective
weight: 157lbs (lost weight again)
mon:
5 sets of 3 rep 225lbs barbell bench press
5 sets of 4 rep 200lbs seatted row
3 sets of 6 rep 65lbs dumbbell incline bench press
3 sets of 10 rep chin ups tues:
3 sets of 5 rep 275lbs barbell stiff legged deadlifts
3 sets of 8 rep 185lbs barbell front squats
5 sets of 5 rep maxed back extensions
2 sets of 10 rep 120lbs leg curls
2 sets of 10 rep torso twists + core class
weds: *rest* thurs:
5 sets of 5 rep 155lbs barbell incline bench press
5 sets of 5 rep 210lbs lat-pull downs
3 sets of 6 rep 70lbs dumbbell bench press
3 sets of 7 rep 70lbs dumbbell rows + core class fri: lower body
sat:
core
sun: *rest* March 27 Week 10 (Part II)i've skipped so many friday workouts... but oh well.
Tip of the week: magic diet secret.... ready???
if you eat less calories then you burn... you lose weight! if you eat more calories then you burn, you'll gain weight! weird eh!?!?! so screw all those fancy pants diet, unless you have fancy pants.
**but my diet of the week: is eatting foods that only start with vowels. in the morning i had eggs and oreos, in lunch asparagus and.... oreos!!!!
weight: 158lbs (lost weight)
mon:
5 sets of 3 rep 225lbs barbell bench press
5 sets of 5 rep 195lbs seatted row
2 sets of 8 rep 65lbs dumbbell incline bench press
3 sets of 10 rep chin ups
1 set of 21 rep 45lbs barbell curls tues:
3 sets of 5 rep 265lbs barbell stiff legged deadlifts
4 sets of 8 rep 155lbs barbell front squats
5 sets of 5 rep 305bs back extensions
2 sets of 10 rep 120lbs leg curls
2 sets of 10 rep 102.5lbs cable oblique crunches
2 sets of 10 rep torso twists
3 sets of 10 rep 70lbs cable crunches weds: *rest*
thurs:
5 sets of 5 rep 195lbs barbell incline bench press
5 sets of 5 rep 210lbs lat-pull downs
2 sets of 8 rep 70lbs dumbbell bench press
2 sets of 8 rep 70lbs dumbbell rows + uber core class
fri: *rest*
sat:
5 sets of 3 rep 315lbs barbell squat
5 sets of 5 rep 235lbs barbell deadlifts
3 sets of 10 rep 85lbs seated one-legged curls
2 sets of 10 rep 105lbs cable oblique crunches
2 sets of 10 rep torso twists sun: *rest* March 20 Week 9 (Part II)oh god, i was hammered on sat. quite the show. anywho st pat's was awesome, except of the mid term it went well, and the mid term the next day following.... those potato eatting pansies sure do know how to have a holiday!
weight: 159lbs (holy snapping crap i grained a lot of weight)
mon:
5 sets of 3 rep 215lbs* barbell bench press
5 sets of 5 rep 190lbs* seatted row
3 sets of 8 rep 60lbs* dumbbell incline bench press
3 sets of 8 rep* chin ups
3 sets of 10 rep 70lbs tricep extensions w/diff grips
1 set of 21 rep 45lbs barbell curls tues:
3 sets of 3 rep 275lbs barbell stiff legged deadlifts
5 sets of 5 rep 305bs back extensions
2 sets of 10 rep 102.5lbs cable oblique crunches
2 sets of 8 rep torso twists + core conditioning class
weds: *rest*
thurs:
5 sets of 5 rep 195lbs barbell incline bench press
5 sets of 5 rep 210lbs lat-pull downs
2 sets of 8 rep 70lbs dumbbell bench press
2 sets of 8 rep 70lbs dumbbell rows
2 sets of 10 rep 105lbs cable oblique crunches
2 sets of 10 rep torso twists + core conditioning class
fri: lower body or maybe home
sat: core or maybe home
sun: *rest* March 13 Week 8 (Part II)cocktail night was this past Saturday, and it was the biggest and last one ever! anyways, $700+ of booze, 60+ of people and $70 in mixers later, i didn't get wasted off my tree :(... anyways thank you people who have made cocktial night a success teh past years, we couldn't have done it without your money!!!! but who knows, maybe in the future we'll have anyother party that will be just as good, if not better. cheers!
weight: 156lbs (boo-urns, same weight)
mon:
5 sets of 3 rep 215lbs barbell bench press
5 sets of 5 rep 190lbs seatted row
3 sets of 8 rep 60lbs dumbbell incline bench press
3 sets of 8 rep chin ups
tues:
5 sets of 3 rep 275lbs barbell stiff legged deadlifts
4 sets of 8 rep 330lbs legg press
5 sets of 5 rep 300bs back extensions
1 set of 10 rep 125lbs leg curls
2 sets of 10 rep 100lbs cable oblique crunches
2 sets of 8 rep torso twists + core conditioning classweds: *rest*
thurs:
5 sets of 5 rep 1780bs barbell incline bench press
5 sets of 5 rep 210lbs lat-pull downs
2 sets of 7 rep 70lbs dumbbell bench press
2 sets of 7 rep 70lbs dumbbell rows
2 set of 10 rep 105lbs cable oblique crunches + core conditioning class
fri: st. patty's day
sat:
5 sets of 3 rep 305lbs barbell squat
5 sets of 5 rep 235lbs barbell deadlifts
3 sets of 10 rep 145lbs seated leg curls
3 sets of 10 rep 100lbs cable oblique crunches
2 sets of 10 rep torso twists 8 mins of cardio!!!!
sun: *rest* |
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