Tank316's Journal

[tank316]

1/19/11
Still feeling run down, although I did manage to muster up 45 minutes of bike at the gym!
Weather is gonna suck for snow shoeing starting Thurs, -20 degrees, no way man!LOL

[gaspers04]

Great looking training going on in here!

-20F, that blows! Im ready for Summer.

[tank316]

Originally Posted by gaspers04

Great looking training going on in here!

-20F, that blows! Im ready for Summer.

Thanks for stopping by! Yep, I used to live for winter, now the older I get, give me sand and sun!

[gaspers04]

Thats what Im a thinking! Keep up the good work.

[Rich Knapp]

Originally Posted by tank316

Weather is gonna suck for snow shoeing starting Thurs, -20 degrees, no way man!LOL

WI sucks lol AZ looking mighty nice right now.

[tank316]

Originally Posted by Rich Knapp

WI sucks lol AZ looking mighty nice right now.

no kidding!!!

[tank316]

1/22/11
Chest/Tri
Flat Bar Press[all warm ups in]
265x10,275x10,285x10....heaviest I have been since shoulder operation!!!!!
Incline DB Press
75x12,80x10,85x10.[ tempo- 3 down, 1 stretch, 3 up, 2 contraction ]
Flat Flye
60x15,55x19
Tri's...
Skulls
120x8,130x8,8
Pushdowns V Bar
120x12,12,110x14
1 arm RG
5x15,15,
30 minute bike
15 minute treadmill

[Rich Knapp]

[tank316]

1/25/11
K-Otic and Test Charge 15 minutes prior to weights
Chest and Delts FD/FS Style
Chest

-Bench Press… 315...2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Smith Incline Press… 260...2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-Incline DB Flye… 65's....2 x 7-8 (2/4/1 tempo)
-Machine Bench Press…140...2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Machine Dips (1/0/1 tempo; non-lock-out reps) /Pec Deck (1/0/1 tempo)…1 x 20-25 each..1 didn't write down the weight, I was more focused on my tempo's. Wicked wicked pump!!!

Shoulders

-WG Upright Row…135....2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Shoulder Press Machine…150...2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)
-DB Shoulder Press…65's...2 x 7-8 (2/4/1 tempo)
-Side Lateral 20's…1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset:Cable Front Lateral10#'s (1/0/1 tempo; non-lock-out reps) /Cable Rear Lateral 20#(1/0/1 tempo)…1 x 20-25 each
Very excited that my shoulder's tolerated this workout.
35 minutes bike, varied resistance from level 4-8.
This was a very very intense workout, great focus!!!!

[Rich Knapp]