Tank316's Journal

[tank316]

2/3/11
Test Charge/K-Otic 15 minutes pre workout
Back Bis and cardio
Bike 7 minutes warm up/ pulldowns 100x15, 1 set of hypersx12
Rack Deads@ Knee
475x10,500x10,525x8,575x6[nice!!!!!]
Bar Rows 335x8,355x6,6
Chins[assisted] 2 sets of 10
Machine Rows NG 130x15 changed grip WG 130x15..great pump!!
Bi's
Hammer Curls
50x10,55x10,60x8
Straight Bar
100x12,12,110x11
1 arm cable curls
50x12,55x11
Machine Curls70x20
Bike 20 minutes, 20 minutes Elliptical
Kre Generator ASAP
1.5 hours later
6 oz chicken breast,1 cup white rice, 1 cup broccoli mixed in
1 hour before bed
2 cups cottage cheese/1 Tblsp LBA's/1TBLSP LG glutamine

[Rich Knapp]

[tank316]

2/4/11
45 min walk jog asap in the morning before work
4:30 pm
K-Otic/ Test Charge 15 minute Pre work out
Chest/Tri's/Cardio
6 min bike warm up, chest press,100x15, rotator cuff warm ups
Flat Bar Bench
135x14, 275x6,6,6..
Incline Press
235x8,8,8
Pec Dec
200x12,210x12,12
Pushdowns
150x6,6,6
RG Pushdown
110x10,10,10
Cable Kickbacks 3 setsx15, wt used..?? forgot!
40 minute bike.

[tank316]

2/7/11
15 minute prior K-Otic/Test Charge
Bi/Tri
Straight bar
115x8,125x7,7
Rg Curls
65x10,75x10,10
Hammer
55x10,10
1 arm cable curls
50x15,40x20
Tris
V Bar Push downs
140x10,10,150x8
Skulls
120x10,110x12,12
1 arm Rg pushdowns
40x15,35x20
30 minute bike,15 min treadmill 3.9 mph,4% grade
This was the latest I took my K-Otic. 530 pm, and I was in bed sleeping by 1030 pm with no problems. With sleep apnea I was concerned about this, but No Problems!!

[Rich Knapp]

I love that about K-O. even with me doing a B work out I still sleep very well. But yet I crush the weights.

[BendtheBar]

Hope the training is going well Tank.

[tank316]

2/9/11
15 minutes before weights
K-Otic/Test Charge/2 Tblsp LBA's Chocolate
Chest/Delts/Cardio
7 min bike warm up....Chest Press 100x20...r/c warm ups
Flat Bar Press
135x15,285x6,295x7,7
Inclines DB
85x12,90x12,12
Dips 2 setsx10
Pec Dec 205x20..amazing pump!!!!!
Upright rows
100x10,10...110x10
1 arm OH press
65x10,10,70x8
Light SL's 25x15 2 sets
30 minute bike, 20 minute treadmill.
side note..I'm still taking my time with my shoulders, THEY FEEL GREAT, but Yes, I'm not getting crazy!

[tank316]

Originally Posted by BendtheBar

Hope the training is going well Tank.

Yes it is Steve Thank you..Hows the cutting going???

[BendtheBar]

Originally Posted by tank316

Yes it is Steve Thank you..Hows the cutting going???

Slow but sure Tank.

[tank316]

Originally Posted by BendtheBar

Slow but sure Tank.

Its a really hard thing to do, but gratifying. Its also a insane thing to do also, LOL. But it really builds a certain kind of character that many will never experience.
I start full tilt Feb 27th!!