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Old 02-21-2013, 10:39 AM   #1
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Default Trying to Get Strong

Yesterday was a pretty good tricep/chest day:

Warmup Bench:
135x8
185x4

Bench:
225x4
245x3
265x2
275x1

Maxed out at 275 just to see what my 1RM is at

Incline:
Five sets of 145. 29 total reps Second rest periods: 30 30 60 60sec

Floor Press:
Five sets 205. 20 total reps. Rest Periods: 30 30 60 60sec

Incline French Press:
80lbs 4x7reps

Tricep Ext:
12.5 lbs 4x10 each arm
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Old 02-21-2013, 04:42 PM   #2
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welcome to the boards! i'm new here too. strong bench numbers
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Old 02-21-2013, 04:45 PM   #3
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Solid workout! Looking strong
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Old 02-21-2013, 11:00 PM   #4
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Solid work.
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Old 02-22-2013, 12:29 AM   #5
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Default

Yeah, nice bench numbers. That is a good day.

Keep crushing.
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Old 02-22-2013, 05:49 PM   #6
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Thanks guys. Looked at your food log, SecondOut. The spreadsheet is solid. Might steal the idea from you, if you don't mind.
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Old 02-22-2013, 06:25 PM   #7
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Default

Today was an AWESOME leg day to start on the Bulldozer training.

All sets were about forty five seconds apart. Busted my balls today quite, honestly. Great sweat and a hella good pump walking out. Hope to be doing 335 for reps by the end of July.

Squats 275x20 reps 7/5/4/4

BB Lunges 135x22 reps 7/6/5/4

Leg Ext 190x20 reps 6/5/5/4

Roman DL 245x24 reps 6/6/6/6

Calf Raises 225x24 reps 8/8/8

Incline sit ups 15/13/12
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Old 02-23-2013, 04:56 PM   #8
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Nice job. I hope you liek that program. It's one of my favorites.
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Old 02-23-2013, 05:52 PM   #9
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Default

that was an awesome leg day. lunges after squats? you're mentally tougher than me haha. i really hate doing lunges

Quote:
Originally Posted by Keepthemomentum View Post
Thanks guys. Looked at your food log, SecondOut. The spreadsheet is solid. Might steal the idea from you, if you don't mind.
the program's called Fit Day. there's a free version online (fitday.com).
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Old 02-23-2013, 07:36 PM   #10
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Default

Arms today
All sets had ten deep breath rest periods


Bb curls 105lbs 5/5/4/3/3
Cg bench press 185 lbs 6/5/4/3/3
Preacher curl 35lb db 5/4/3/3/3
Weighted dips
Body weight (209) plus additional 35lbs
5/5/4/3/3
Some forearm work and lower abs were thrown in today and 30 min on the bike. It felt pretty good

Anybody have any good experience with a cardio plan for maintaining fat levels while gaining muscle? Doesnt have to be a plan just a good experience.
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