Joker13

Thanks, I got over it pretty quick, maybe it was the mega doesing of Vit-c. (probably not though) Its been easy to stick with cause I;m seeing some good, noticiable results.

Cardio--Home

1 mile run
5 x 25 pushups
5 x 25 situps
5 x 25 (4 count) flutter kicks
5 x 3 pull ups

Went 5 sets on pullups, getting easier.

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Joker13

Friday--Gym

Chest

Hammer decline
3 x 12 x 275
3 x 6-8 x 325

Smith Incline
4 x 8-12 x 180

Shoulders

Smith Press
4 x 10-12 x 140

Seated Shoulder Machine
3 x 9-12 x 80-125

Tri's

Dip Machine
4 x 9-12 x 165-180

Rope Pull downs
? x 9-14 x down the stack from 90-180


Working out today threw me off a bit since I normally work out on Sat. Didn't have much motivation so I tried to up the intensity a bit my minimizing the rest between sets. Looks like my cardio is working, wiegh in today was 271 lbs. Thats down 35lbs from christmas. Looking smaller, feeling smaller, but getting some better definition.

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Ross86

Sounds good man. I'm glad you're seeing those results. That's what makes it worth while. Keep up the good work

Ross86's Sig:

"Excuses are the building blocks to a monument of nothingness" - Anonymous


Stone Black

Pitysister

keep it up big dog.

Pitysister's Sig:

Born the travesty of man
Regular pulse midst pandemonium
You're plucked to the mass
Parched with thirst for the wicked


-You clearly don't know shit about fuck - Kane Dog

Joker13

^^^No doubt I will, Unless I get hurt or something

Sunday Gym

Back

assited pull ups
Down the rack about 7 sets of 5

T-bar row
4 x 10-12 x 135

Iso lateral hammer row(whatever the heck that means)
4 x 10 x 275

wide grip pulldowns
10 x 5-12 x 120-240 (don't ask)

Bi's

Machine curls
5 x 8-12 x 70-140

D.b steep preacher curls
4 x 8-10 x 32.5 (slow on the neg portion of exercise).

Abs

Ab machine thing
5 x 12-20 x 115-140

O.K. I feeling a bit out of it this morning so I took a no doze type of caffine pill, o.k. 2 pills...hence the wacked out work out.



Also yesterday did little bit of cardio

5 x 25 pushups
5 x 25 situps
5 x 25 (4 count) flutter kicks
5 x 3 pull ups

and did a timed pushup test for myself yesterday, 1 min 50 pushups.

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Joker13

Legs

Leg press
5 x14-17 x 450

Leg extensions
4 x 12-16 x 210-225

Hams

Seated leg curls
4 x12-16 x 165

Calf

seated calf
5 x 12-16 x 185

Ab machine
5 x 12 x 145

I know, pussy leg workout. But everytime I try and add squats it ends up in disaster. I start out light, then progress to heavier weights.....then hurt my knee.

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Joker13

Yesterday cardio

run 1.35 miles
2 x 25 pushups
2 x 25 situps
2 x 25 (4 count) flutter kicks
2 x 3 pull ups

Could not finish. I had gotten 3 hrs sleep and was totally dead. Also had the longest interview ever,4 hrs and 45 min. that pretty much kept me up all night thinking about it.

Today Cardio

5 x 25 pushups
5 x 25 situps
5 x 25 (4 count) flutter kicks
5 x 3 pull ups

No run, just wanted to make up yesterdays missed training

Joker13's Sig:

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Joker13

Sunday Gym

Warm-up

assisted pullups
down the rack

Chest
Hammer decline
1 x 14 x 275
3 x 8-12 x 350
1 x 9 x275

Back
Low pully rows
4 x 240 x 9-10

Shoulders
Seated smith press
4 x 12-15 x 140

Quads
leg extensions
4 x 14-18 x 280

Bi's
Curl machine
4 x 10-12 x 125

Hams
Seated leg curl
4 x 10 x 165

Tri's
Rope pull downs
4 x 13-16 x 180

Calfs
seated calf machine
4 x 14-17 x 170

Abs
seated weight crunches
4 x 20 x 125

Well had a rough Thursday and Friday. Ended up working 31 hours over 2 days, I still ran a little on Thursday and did some sprinting on Friday, but none of the other cardio stuff. I woke up yesterday at my normal time for the gym, 5 am, made breakfast and said f' it. laid back down and didn't wake up till about 1 PM. Guess I needed some sleep. So today I decided to try and do a full body work out, took forever but was a nice change. I must be doing something wrong cause I don't think I'm suppose to end up with 30+ sets. Oh well.

All my cardio is paying off in a big way. My b.p. is way down. Yesterday we went out and I had a huge cheat meal at Outback steakhouse. Had the blooming onion, a new roast beef sandwich, fries, half a loaf of bread and shared a Sunday. So I decided to check my b.p. about 1 hr after the meal, and it was 125/77....with all that sodium I should have been way higher than that.

Also my body shape has, and continues to change. A lot better muscle shape is coming through. Really the best I have looked, probably since I was in my 20's.

On a completely un related note, I was doing some court records searches online yesterday and lo an behold, my Bio fathers name shows up under felony warrants I looked up the Vehicle code it listed and apparently its for evading arrest, recklessly driving while evading and causing bodily harm.....what a loser.

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Pitysister

those court records come in handy...that's how my sis found out about my niece's bio father having a drug felony...which he neglected to mention.

Pitysister's Sig:

Born the travesty of man
Regular pulse midst pandemonium
You're plucked to the mass
Parched with thirst for the wicked


-You clearly don't know shit about fuck - Kane Dog