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Old 01-20-2013, 01:36 PM   #351
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Thanks STEVE. Bhtnp hit traps really good but shoulders were lacking. Since I switched to a split where I do a few shoulder moves they have grown quite a bit. Not where I want them yet but getting there.
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Old 01-20-2013, 09:16 PM   #352
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Quote:
Originally Posted by CLEEPER View Post
Back to outside work out. It was not to cold but cool. 59 or so.

I think I need to warm up before lifting. , I always seem stronger If I warm up good.

Pull ups neutral grip shoulder width apart
10,8,5,5,5. 60 seconds rest

Barbell row
145x10x5 no speed work, slow reps to feel the muscle and 60 seconds rest made these a biotch

Bowflex row 200x10. Did not like the feel or range of motion so lowered weight
100x15,15,15. Good squeeze on every rep with a pause

Curls on bowflex
Old 50 lb rod on each side x 15,15,15,15

These were done facing away and leanded forward with arms back behind my body curling.
Good Rom on these and nice squeeze at top.
I like the curls on the bowflex because they don't over strain my arm. Nice pump and decent overall workout .
7/10 for effort but not great.
Quote:
Originally Posted by CLEEPER View Post
Shoulder work

Did 35 lb db's Arnold's 10x10 with 45 seconds rest first 5 sets and then 60 seconds the rest.
Bent over rev flys*
35's x 15,15,12 with 30 sec rest.

Barbell shrug 145x15x5 sets 30 seconds rest and then a 1 min static hold with 145.
Killer session, total time 35 minutes. Crazy pump
Great workouts Chad! Lookin big bud, keep it up! Moar STEAKS and BACON, don't forget the BACON!!!
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Old 01-21-2013, 02:22 AM   #353
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I may not post it but I eat eggs and bacon/ breakfast sausage every morning when I get off watch
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Old 01-21-2013, 09:45 AM   #354
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Solid work there Chad. Looking solid too. Keep it up!
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Old 01-21-2013, 11:30 AM   #355
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Unlimted steaks, bacon, sausage, and eggs no wonder your looking so strong. Getting bumpier all over - awesome work Chad.
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
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Old 01-21-2013, 03:04 PM   #356
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We do eat really good and I get a lot more rest then when I went home every day. Win!
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Old 01-21-2013, 05:12 PM   #357
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Rich and I are thinking of meeting up in Vegas sometime this summer. Would love to meet you and Mrs C. How far in advance do you know your sched?
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Meet PR's: (May 2014) Raw Natural
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

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Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
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Old 01-21-2013, 07:01 PM   #358
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I think she has it mapped out for the year with work. It's all the dance stuff with my daughter we not sure of.
We are lookin at maybe going mid to late feb for our anniversary but not sure yet . I'll get back with you
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Old 01-22-2013, 06:57 PM   #359
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Awsome day at CLEEPER fitness

I don't count calories but I did make a point to eat more this past week an also today I had 3 meals prior to lifting . All with good carb and protien and one being a shake with 2 scoops muscle and strength smooth vanilla, 2 scoops of oat meal, a bannana , 1 scoop Peanut butter, a spoon of grape jelly and 5 grams creatine mixed in unsweetened almond milk.
This makes me happy to drink on that gourmet shake

Squats
Bar x 10
135x5
185x5
215x5+2
255x3+1
275x1x2 +5lbs
Check out this video on YouTube:


135x20 / great cardio

Dead lift
185x5+20 lbs
255x5+30 lbs
305x3+10 lbs
370x1+5 lbs

385x1+20 lb pr from last time

Calf raise
Bw x35 on calf raise machine. Deep range of motion


Very happy with today, energy going in was not motivating . Had to convince my self to go get it done .
11/10 tonight

Last edited by CLEEPER; 01-22-2013 at 07:00 PM.
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Old 01-22-2013, 07:29 PM   #360
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Congrats Cleep
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