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Old 09-08-2012, 11:48 AM   #41
Chillen
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I will post my workout for yesterday, and today, later in day, been busy at work this am.

Nice workout wes! Sometimes workouts change the way we feel, and this rocks. I also have a special post coming for you my dear friend.
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Old 09-08-2012, 05:44 PM   #42
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Quote:
Originally Posted by BendtheBar View Post
LOVE those types of days.
Me too!

Quote:
Originally Posted by Chillen View Post
I will post my workout for yesterday, and today, later in day, been busy at work this am.

Nice workout wes! Sometimes workouts change the way we feel, and this rocks. I also have a special post coming for you my dear friend.
Looking forward to it Chill.
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Old 09-09-2012, 07:41 AM   #43
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September 7, 2012: Upper/Lower (REG) Training ran from 6AM to 7:30AM

Bench Press 6 sets
Military Press 4 sets
Bent Over Row 4 sets
Skull Crushers/DB Curls (Combo, no rest) 4 sets
Side/Front Shoulder Laterals 4 sets

Back Squat 5 sets
Walking Lunges 4 sets
Calf Raises 4 sets
Ham curls/GM combos (no rest) 4 sets

Stationary Bike 30 Minutes High End, Very fast pace


==========================
September 8, 2012: Upper Extra/Lower Extra, Rep range 9 to 13+, cut off point 13.

Besides set-up, there is no rest between exercises, and no rest between supplements.

Incline Bench 4 sets
Supplemented DB (NR) Bench 3 sets

T-Bar Row 4 sets
Supplemented Pull-up 2 sets (NR, cut off 12, before adding weight)

Decline Close Grip Bench Press 3 sets
DB Hammer Curls 2 sets (Both in combo)

Front Squat 4 sets (Alone cut off 15)

Renegade Rows 2 sets(in succession, NR, repeat)
Plank 2 sets
Weight Leg Lift 2 sets


Stationary Bike (Plate weight Cardio) (35 minutes)

No direct shoulder work and calves, they get hit twice weekly with Upper/Lower (heavy) portion of the week.

================================================== ======

Rest September 9, and September 10. On Monday I am sitting down and setting up another routine for the next 6 to 8 weeks. This marks the end of of a 6 week period. I did not miss one workout, and I would rate the period, a B+ overall. Steve I may PM you and see what you may recommend for me, but bare in mind my personal goals, brother.

Steve, I found a earlier pic (about 3 months earlier than the earliest I posted the other day. In this it really shows the lower abdominal fat I still had at that point. I will get it up today. If work interferes, I will get it up after work when I get home today, brother.

Wes I hope your rocken-an-a-rollen! So glad to have you back posting ad being better overall!

Be looking for the special post coming fro my friend! Will try to get it up today.

Love my new Asus Transformer Prime 700 T. Notebook/Tablet combo and works wonderful when logging workouts and diet. Its taking some time to get used to since I used a paper notebook for several years. A regular pc notebook was just too large for me but I did use it to transfer info from paper notebook. I picked it over the ipad for several reasons. Just love it though and its working out quite well at the moment.

Peace and happiness to all Mab sisters and bothers!




Don
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Last edited by Chillen; 09-09-2012 at 08:43 AM.
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Old 09-09-2012, 10:32 AM   #44
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Steve I managed to locate a pic that was a few months earlier than the one I posted the other day.


I posted this pic two days ago (or so), and in this pic (remember date is wrong, it was actually 2006). Now if you compare this pic, with the other one a "couple of months earlier", you will see I was carrying several pounds of lower abdominal fat as compared to the other. After these pics, I stepped up my research in diet and training, and the next 6 months were phenomenal in progression (last part of 2006 to May/June 2007)




One I posted earlier. Very Late 2006.



The one I just located.

This pic was a a couple of months earlier. I wish I had the starting pic, damn. It would be an extraordinary difference, though the pic (to me) isn't that impressive. Remember date is wrong, its somewhere around August/September 2006, I recall correctly.

I will now move on to where I gained a few pounds and leaned out again (below 8%), 2008, 2009, 2010. I will be posting those soon.
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Last edited by Chillen; 09-09-2012 at 10:37 AM.
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Old 09-11-2012, 06:20 PM   #45
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Monday September 10/12

Upper Body

Supersets:
Bench
3 sets
6,5,4 reps
T-Bar Rows
3 sets
7 reps

Supersets:
Incline Dumbell Bench
2 sets
10,8 reps
Deadlift
2 sets
8,6 reps

Trisets:
Dumbell Press (See Saw Press)
3 sets
10,9,9 reps
Barbell Shrugs
3 sets
10 reps
High Rows
3 sets
10,10,9 reps

Supersets:
Dips
2 sets
14,10 reps
Chins
8,5 reps

Trisets:
Incline Curls
2 sets
10 reps
Kickbacks
2 sets
10 reps
Grippers
2 sets
12 reps


The weights im using are still very low due to my strength loss, but the volume im doing now is 3 times what i was able to manage before so i am really pumped about that!
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Old 09-11-2012, 06:25 PM   #46
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Tuesday September 11/12

Lower Body/Cardio

35 mins Mixed Cardio
Bike
5 mins
Run
5 mins
Eliptical
5 mins
Bike
5 mins
Run
5 mins
Eliptical
5 mins
Walk
5 mins


Im trying out the idea of one heavy leg day and one light or cardio based. I want to see how it aids in recovery.
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Old 09-13-2012, 11:03 AM   #47
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Quote:
Originally Posted by wesrman View Post

The weights im using are still very low due to my strength loss, but the volume im doing now is 3 times what i was able to manage before so i am really pumped about that!
Keep Rocken Wes. One progressive step at a time. Before you know it, you will be back to your former self and even be better than before. Stand proud of what you personally are accomplishing, things are only going to get better as you put time n the gym.

Best wishes,

Don
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Old 09-13-2012, 06:11 PM   #48
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Thursday September 13/12

Upper Body

Supersets:
Bench
3 sets
5,5,4 reps
T-Bar Rows
3 sets
7 reps

Supersets:
Incline Dumbell Press
2 sets
10,8 reps
Machine Rows
2 sets
10,8 reps

Tri-sets:

Laterals
2 sets\10 reps
Dumbell Shrugs
2 sets
14 reps
Upright Rows
2 sets
8,6 reps

Tri-sets:
Barbell Curls
3 sets
10,9,7 reps
Skull Crushers
3 sets
10,9,7 reps
Palm Up Wrist Curls
3 sets
14,9,6 reps

10min
Run
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Old 09-13-2012, 09:32 PM   #49
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Quote:
Originally Posted by Chillen View Post
, you will see I was carrying several pounds of lower abdominal fat as compared to the other.
I can see what you're saying. Just a little extra fat down there
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Old 09-13-2012, 09:32 PM   #50
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And Wes great to have you back and logging!
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