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#1
09-04-2010, 09:18 PM
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 MG's journal Saturday Sept. 4, 2010 25 min HIIT cardio (treadmill) Adductors and Abductors Calves      |
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#3
09-05-2010, 05:17 PM
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 Sunday Sept. 4th, 2010 25 min HIIT cardio (treadmill) 300 abs |
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#4
09-05-2010, 05:47 PM
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I'll be keeping a eye on your journal MG.
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#5
09-06-2010, 01:13 PM
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Thank you, siggy! A buddy of mine (a mod at my home board) gave me a new split and I was really excited to try it out! Monday Sept 6, 2010 15 min stationary bike Incline Chest Press 44x12 55x10 66x10 77x8 Shoulder Press 44x12 66x10 77x8 88x8 Triceps Pushdowns (V Bar) 50x15 60x12 70x12 75x8 Smith Machine Flat Press 75x10 79x10 88x10 92x8 Single Arm Lateral Raises 15x10 18x8 22x8 24x6 Close grip Bench Press 44x20 57x12 66x10 Cable crossovers 30x10 35x10 40x10 Rear Delts Flys 22x10 31x12 33x10 Triceps Extensions (Rope) 40x10 50x10 60x10 It's the 1st time that I work those 3 muscles together. I should have started with lighter weights or less sets ... because now, I'm dead on my feet lol. |
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#6
09-07-2010, 04:16 AM
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I think you should drop it to 2 parts at-most. You can read this for you: http://forums.steroidpedia.com/worko...-redesign.html Also as King wrote .. if you are beating the hell out of your body each day ... you need time + food and supplements ( glutamine etc ) to recover. You cant really overtrain when you are not on AAS. |
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#7
09-07-2010, 04:21 AM
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This new split was given to me by a fellow mod at my home board and I need to give it a go. If I can, I willl drop one bodypart on Monday and maybe do shoulders with legs or something ... |
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#8
09-07-2010, 04:35 AM
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#9
09-07-2010, 05:11 AM
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#10
09-07-2010, 05:06 PM
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__________________ I Came... I Whored... I Conquered |
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#11
09-07-2010, 05:47 PM
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#12
09-07-2010, 05:48 PM
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| Tuesday Sept 7, 2010
20 min HIIT arm bicycle 10 min Sit Bike 150 abs |
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#13
09-07-2010, 05:52 PM
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Either Monday - Chest, Shoulders and Tris Wednesday - Back and Bis Friday - Legs Or Monday - Chest and Mid- Upper back Wednesday - Shoulders and arms Friday - Legs and lower back I chose the first one but I think I'm gonna alternate both. |
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#14
09-07-2010, 05:53 PM
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Congrats on the wins, lots of hard work goes into contest, Im far too lazy to compete. Any pics of on stage?
__________________ I Came... I Whored... I Conquered |
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#15
09-07-2010, 06:51 PM
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ple of genxxlgear's contests at the boards. The prize was Anavar. I ran injects in the past but I always come back to Oxandrolone, the best AAS for females. I'm gonna run some Proviron during a few weeks. |
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#17
09-07-2010, 08:04 PM
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#20
09-08-2010, 08:13 PM
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| Wednesday Sept 8, 2010
Today I was supposed to do back and bis but my back was terribly sore this morning and I went to the chiro before hitting the gym. He told me to listen to my body and wait a couple of days before doing back exercises. 10 min brisk walking Leg extensions 22x10 33x12 44x12 55x10 Seated Leg Curls 55x12 70x10 75x8 85x6 Horizontal Leg Press 176x12 187x8 220x10 242x8 Seated Calves 66x20 77x15 88x15 99x12 It's the 1st time that I hit the legs a little harder since the injury. I didn't feel any pain today but yesterday, the "control" doctor at work asked me to squat (body weight squats) and I was so keen on showing him that I could do my job that I did a full squat and the pain was really bad |
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#21
09-09-2010, 08:03 PM
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| Thursday Sept 9, 2010
30 min arm bicycle 250 abs |
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#22
09-11-2010, 11:13 AM
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Friday Sept 10, 2010 A.M. Single Arm Pulley Curls 20x15 25x12 30x12 35x10 Seated Rows 77x12 88x12 99x10 Curling Machine 33x15 44x12 55x10 Lat Pulldowns to the front 66x12 77x12 88x10 99x10 Concentration Curls 13x10 18x8 22x6 Deadlifts 88x10 99x10 110x8 P.M. 20 min arm bicycle I walked 7 miles for work .. good cardio |
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#24
09-12-2010, 01:50 PM
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I work a lot for work but I had no idea how many miles I did until I decided to wear the pedometer that I bought last year in AZ ... Now I'm gonna use it every day.Sunday Sept 12, 2010 25 min HIIT cardio Abductors Adductors Calves 200 abs |
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#25
09-13-2010, 06:28 PM
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| Monday Sept 13, 2010
25 min HIIT arm bicycle Pec Deck 44x12 55x12 66x12 Deadlifts 88x12 110x10 121x10 Cable Crossovers 25x12 30x12 40x10 Seated Cable Rows 44x12 66x12 88x12 Incline Press 55x12 66x12 77x12 One arm db rows (I used to do one arm rows at a machine .. I found out that it's tougher to use dumbbells) 35x12 40x12 44x12 150 abs |
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#26
09-15-2010, 07:08 PM
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10 min stationary bike Shoulder Press (machine) 44x15 55x12 66x10 Pulley Curls 44x15 55x12 66x10 Triceps Kickbacks 18x15 20x12 22x12 Seated Db Press 22x15 26x12 26x10 (I wish I had had a spotter b/c I'm sure I could have done a set with 31lbs) Frontal Db Raises 22x12 26x12 31x10 Concentration Curls 20x12 22x10 26x10 Triceps Reverse 35x15 40x15 50x8 Db Shrugs 22x15 31x12 35x10 |
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#27
09-18-2010, 03:59 PM
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| Saturday Sept. 18th, 2010
15 min stationary bike 12 min HIIT treadmill Leg extensions 22x12 33x12 44x10 55x8 Seated Leg Curls 55x15 60x12 70x10 85x10 Horizontal Leg Press 176x15 198x12 220x10 Abductors/Adductors 66x30 77x25 88x20 Seated Calves 44x30 55x25 66x20 77x15 I didn't want to put too much stress on the knee but I really need to strengthen my quads and that's why I keep doing legs despite what the doctor said. |
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#28
09-20-2010, 07:29 PM
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| Monday Sept. 20th, 2010
15 min stationary bike Smith Machine Press 66x12 88x10 97x8 Triceps pressdowns (rope) 50x15 60x12 65x12 Incline Press 55x15 66x12 77x10 Triceps pressdowns (V Bar) 65x15 70x12 75x12 Vertical Press 88x15 132x12 176x12 Triceps Extensions 50x15 60x12 70x12 Cable Crossovers 25x15 30x12 35x10 PM 30 min arm bicycle |
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#29
09-22-2010, 05:43 PM
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| Wednesday Sept 22, 2010 10 min brisk walking Seated Rows 77x12 88x10 99x10 110x8 Low Pulley Curls 40x15 45x12 50x12 55x10 Lat Pulldowns to the front 77x12 88x12 99x10 110x8 Curling Machine 33x15 44x12 55x10 66x8 High Pulls 110x12 121x10 132x8 EZ Bar Curls 22x12 33x10 36x8 Hyperextensions 3 sets of 15 reps (holding a 10lbs plate) PM 20 min arm bicycle 150 abs |
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#30
09-24-2010, 07:10 PM
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I got some disturbing news earlier. I was feeling really tired lately and I had blood work done two days ago. I called the doc and he says that there are abnormalities and that I have to come and see him next week to discuss the results. He said that I might push myself too hard at the gym Prisoner squats Inverted rows Horizontal leg press (max weight 198lbs) Lateral raises (I did seated lateral raises at the machine this time) Pec Deck (max weight 66lbs) Hyperextensions Pike sit-ups Hanging leg raises Cable crossovers (40lbs) Clean & Press (44lbs) 1 set at 10 reps in 3 rotations without rest PM 20 min arm bicycle |
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#32
10-15-2010, 08:37 PM
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I didn't stop working out since the last time I posted here but due to the CPK enzymes in my blood being too high, I train differently. At the moment I only hit the weights 2 to 3 times a week and do cardio (mostly arm bicycle) on my off days when not working double shifts ....
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#33
10-16-2010, 02:19 PM
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Lat pulldowns to the front 66x12 77x12 88x12 Biceps curls (pulley) 40x12 45x12 50x12 Seated Rows 66x12 88x12 110x12 Curling Machine 33x12 44x12 55x12 One Arm Rows 22x12 33x12 44x12 Concentration Curls 18x12 19x12 22x12 250 abs |
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#34
10-18-2010, 07:22 PM
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| Monday Oct. 18, 2010 I worked shoulders and tris in supersets today 10 min treadmill Shoulder Press 44x15 66x12 77x10 Triceps Pressdowns (V-Bar) 50x15 60x12 70x12 Lateral Raises 38x15 44x12 50x10 Triceps Extensions 50x15 60x15 70x12 Rear Delt Flys 18x12 20x12 22x12 Dips 3 sets of 20 reps |
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#35
10-19-2010, 04:24 PM
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| Tuesday Oct. 19th, 2010 25 min HIIT arm bicycle and 250 abs |
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#36
10-22-2010, 07:16 PM
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Work really f**** up with my workouts lately. Working seven days a week, irregular shifts, isn't good but I will take a 2 weeks break in November ... In the meantime, I hit the gym when I can and do what I have time for. I did 20 min of cardio and chest on Wednesday and 20 min HIIT cardio and 250 abs today. |
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#37
10-22-2010, 08:03 PM
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Subbed for the ride.
__________________ http://forums.steroidpedia.com/board-rules/ Please read the forum rules. We would like you all you to enjoy the board, but at the same time let's keep things clean, safe, and as drama free as possible for the sake of others and yourself. By agreeing to these rules you warrant that you will not violate them in any manner. Thank you. HP is is a fictional character and therefore all given by HP is for entertainment purposes only. |
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#39
10-25-2010, 08:13 PM
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I had a very busy week-end (worked 5 hours on Saturday and a double shift yesterday), got back home at 11:30PM and went to bed at midnight. I got only 6 hours sleep ... After spending the whole day at school, I hit the gym at 4PM for a short workout: 10 min arm bicycle Shoulders: 3 sets of 12 to 8 reps without rest Seated Press: 44, 55, 66 Dumbbell Press: 22, 24, 26 Shrugs: 55, 66, 77 Upright rows: 44, 55, 55 200 abs I felt a bit dizzy when I left the gym but I'm better now ... |
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#40
10-26-2010, 07:56 PM
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Short but intense workout today ... 20 min HIIT arm bicycle Bis and tris in supersets (alternate db curls, pressdowns, pulley curls, pushdowns) |
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#41
10-27-2010, 04:15 PM
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I didn't feel like doing anything today. Walking with a broken toe sucks lol ... I did 20 min HIIT arm bicycle and 200 abs ... |
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#42
10-29-2010, 04:40 PM
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I took a day off yesterday (did a lot of walking which isn't good for my toe ...). Friday Oct 29, 2010 10 min arm bicycle Pec Deck 20x33 20x44 15x55 10x77 Flat Bench Press 20x65 15x75 12x75 12x81 Vertical Press 20x55 15x77 12x88 12x99 |
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