Day 13 --- Back and Biceps
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Day 13 --- Back and Biceps - 4/1/2008 3:57:14 PM
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AaronTech
Posts: 31
Joined: 3/20/2008
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-wide grip pull ups [12 reps]
-lawnmowers [8 reps, 50 lb dumbbells]
-twentyones [30 lb dumbbells]
-one arm cross body curls [8 reps, 30 lbs]
-switch grip pull ups [16 reps]
-Elbow out lawnmowers [8 reps, 50lbs forgot to type this last week; it was the same thing]
-standing bicep curls [10 reps, 30 lbs]
-one arm concentration curls [8 reps, 25 lbs]
-corn cob pull ups [4 reps ]
-reverse grip bent over barbell rows [8 reps, 135 lbs]
-open arm curls [16 reps, 30 lbs]
-static arm curls [16 reps (4,4,4,4) 20 lbs]
---50 seconds waterbreak---
-congdon locomotive [40 reps, 20 lbs]
-crouching cohen curls [12 reps, 20 lbs]
-corkscrew curls [8 reps, 30 lbs]
-chin ups [12 reps]
-seated bent over back flys [12 reps, 20 lbs ]
-curl up/hammer down [10 reps, 30 lbs]
-hammer curls [10 reps, 30 lbs]
-max rep close grip pull ups [10 reps]
-superman [80 seconds]
-in/out hammer curls [10 reps or 20 total, 20 lbs]
-strip set curls [8, 8, 8, 10 reps; 30 lbs, 25, 20, 15] <--- no pause
So today's back/bi workout was insane! I was sweating in the first 10 minutes, and drenched after it was done and I filled up my bottle twice. I also measured my arms just because I was curious..they were 14.5 inches!! I know it might not sound a lot, but the same time last week it was 14 and that makes me feel like I really worked hard. I know some of it is just pump, but it is a good confidence booster all the same. Stretch and Abs tomorrow..can't wait.
(in reply to AaronTech)
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Day 16 --- Legs and Back - 4/4/2008 5:27:10 PM
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AaronTech
Posts: 31
Joined: 3/20/2008
Status: offline
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-Flat Bench Press (80% max x 1 rep, 5 sets) [165x1, 5 sets]
-balance lunge (with chair) [25x2]
-calf raise/squat [25x1 with 20 pound dumbbells]
-reverse grip chin up [10x1]
-super skater [25x2 with bodyweight]
-wall squat [90 seconds]
-wide front pull ups [8x1]
-step back lunge [15x2 with bodyweight]
-alternating side lunge [24x1 with bodyweight]
-close grip overhead pull up [10x1]
-single leg wall squat [60 seconds]
-deadlift squat (standing on one leg with other bent behind,
squat down and reach for floor, weights optional) [20x2 with bodyweight]
-switch grip pull up (alternate every 4 reps) [16 reps]
--ballistic stretch with water [60 seconds]--
-sneaky lunge [20 reps, slow, with bodyweight]
-reverse grip chin up [10x1]
-toe roll isometric lunge[20 reps each side with bodyweight]
-wide front pull up [8x1]
-3 way calf raises [20lb DBs x 25 reps each way]
-close grip overhand pull up [10 X 1]
-switch grip pull ups [16 reps; switch every 4 reps]
-DB Shrugs [50 lbs x 10, 3 sets]
Today was an OK workout, was a bit weaker because I missed this workout 2 weeks straight, unfortunately. I was still able to push myself and was more motivated than I normal am (since my lower body is fairly weak). I've noticed that I've begun to sweat a lot more with PW; feels great!
This upcoming week is spring break, so I have a lot of free time. I'll be doing extra cardio monday, wednesday, and friday morning.
(in reply to AaronTech)
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RE: Day 16 --- Legs and Back - 4/4/2008 6:49:20 PM
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SIckAbs
Posts: 86
Joined: 11/13/2006
Status: offline
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bicep overtraining much?
_____________________________
I'm awesome and jacked
5'10 190lbs
Bench: 340
Leg press: 800
BF 9%
(in reply to AaronTech)
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RE: Day 16 --- Legs and Back - 4/8/2008 6:45:09 AM
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AaronTech
Posts: 31
Joined: 3/20/2008
Status: offline
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it's only once a week, but nice try
(in reply to SIckAbs)
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DaY 19 --- Chest, SHoulders, Tri's - 4/8/2008 6:47:04 AM
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AaronTech
Posts: 31
Joined: 3/20/2008
Status: offline
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**Forgot to post this yesterday**
-Slow motion 3 in 1 Push Up [12 reps, 12 normal push ups for burnout]
-In & Out Shoulder Fly [16 reps with 10lb dumbbells ]
-Chair Dips [35 reps]
-Plange Push-Up [12 reps]
-Pike Press [14 reps]
-Side Tri Rise [15 reps each side]
-Floor Flys [20 reps]
-Scarecrows [12 reps with 20 lb dumbbells ]
-Overhead tricep extension [12 reps each arm, 15 lb dumbbells]
-Two twitch speed push up [4 fast, 3 slow x 2]
-Y Press [12 reps, 20lb dumbbells]
-Lying Tricep Extension [12 reps, 20 lb dumbbells each arm]
--50 second water break--
-Side to side push up [12 reps]
-Pour fly [10 reps with 15lb dumbbells ]
-side leaning tricep extension [12 reps with 15 lb dumbbells]
-weighted circle [20 x 2 (40 total), 5 lb dumbbells]
-throw the bomb [12 reps each arm with 15 lb dumbbell]
-clap push ups [8 reps]
-front to back triceps extension [8 reps each arm with 20lb dumbbell, dropped to 4 reps with 15lb]
-one arm balance push up [8 ]
-Fly-row-press combo [5 reps 20lb dbs, 5 reps 15lb dbs]
-dumbbell cross body blows [10 reps each arm with 25lb dumbbell]
--Ab Routine-- ~12 minutes long
Flat Bench Press: {1x1 100%, 1x1 95%, 2x3,1x4 85%} [1x1 215, 1x1 205, 2x3 185, 1x4 185 (went up 10 lbs from last week, woooo!!) ]
DB Shrugs: [3 sets, 10 reps, 50 lb]
Well, I'm very motivated because I went up in a lot of exercises, be it reps or weight (signified by bold numbers). PW is kickin my but to keep me pushing harer, I'm so worn out, I can barely type..anyway plyo tomorrow, gonna be sweet.
(in reply to AaronTech)
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Day 20 --- plyometrics - 4/8/2008 5:58:35 PM
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AaronTech
Posts: 31
Joined: 3/20/2008
Status: offline
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plyometrics kicked my butt...tomorrow is stretching and Ab work so I'm gonna feel good...halfway point of my PW log and I've noticed a lot of growth :D
(in reply to AaronTech)
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Day 22 --- Back and Biceps, Abs - 4/10/2008 5:08:50 PM
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AaronTech
Posts: 31
Joined: 3/20/2008
Status: offline
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-wide grip pull ups [12 reps]
-lawnmowers [10 reps, 50 lb dumbbells]
-twentyones [30 lb dumbbells]
-one arm cross body curls [10 reps, 30 lbs]
-switch grip pull ups [16 reps]
-Elbow out lawnmowers [10 reps]
-standing bicep curls [8 reps x 40 lbs, 6 reps x 30 lbs ]
-one arm concentration curls [10 reps, 25 lbs]
-corn cob pull ups [4 reps ]
-reverse grip bent over barbell rows [8 reps, 135 lbs]
-open arm curls [10 reps, 30 lbs no idea why it said 16 last week, probably because it was 8 reps each arm, not 16, but I went up 2 lbs this week, sorry for any confusion]
-static arm curls [16 reps (4,4,4,4) 20 lbs]
---50 seconds waterbreak---
-congdon locomotive [40 reps, 30 lbs]
-crouching cohen curls [12 reps, 20 lbs]
-corkscrew curls [8 reps, 30 lbs]
-chin ups [12 reps]
-seated bent over back flys [12 reps, 20lbs ]
-curl up/hammer down [10 reps, 30 lbs]
-hammer curls [10 reps, 30 lbs]
-max rep close grip pull ups [10 reps]
-superman [80 seconds]
-in/out hammer curls [10 reps or 20 total, 20 lbs]
-strip set curls [8, 8, 8, 10 reps; 30 lbs, 25, 20, 15] <--- no pause
OK workout today, some minimal improvement from last week, mainly rep count...took PW as soon as I woke up and about 30 min before working out. For some reason near the end of my workout, I started losing my motivation (might've been psychological from weights, dunno) so I haven't done abs yet. I just finished taking another serving of PW (my third today) so I can get re-motivated to go do it (and I can already start feeling the effects, so I know this stuff really works). I'm really starting to like PW just because of this incident of losing motivation, it's helped me regain that so I can keep going. The only other time I've taken 3 servings in one day was 2 at once prewkt and that was insane. Saturday I'm gonna try in prewkt, then intrawkt for legs and back, just to see how that goes (another 3 serving day). I don't plan on continuing 3 servings/day, just testing the waters a little and see what works best for me..will be doing 2 servings/day until log ends/run out of Pw...whichever comes first.
(in reply to AaronTech)
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Day 26 --- Chest and Back, Abs - 4/14/2008 5:47:21 PM
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AaronTech
Posts: 31
Joined: 3/20/2008
Status: offline
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-Flat Bench Press (1x1 @ 100%, 2x3,1x4 ~85%) [1x1 215lbs, 2x3 185lbs, 1x4 185lbs]
-standard push ups [15 reps]
-wide pull ups [9 reps]
-military push ups [12 reps]
-reverse grip chin ups [10 reps]
-wide fly push ups [10 reps]
-close grip overhand pull ups [8 reps]
-decline push ups [12 reps]
-heavy pants [30lbs, 10 reps]
-diamond push ups (my favorite :D) [15 reps]
-lawnmowers [50lbs, 10 reps]
-dive bomber push ups [8 reps]
-back flyes [20lbs, 12 reps]
---60 second water break, cycle is completed in reverse order (1 is 2, 2 is 1, etc)---
-wide pull ups [12 reps]
-standard push ups [20 reps]
-reverse grip chin ups [12 reps]
-military push ups [15 reps]
-close grip overhand pull ups [10 reps]
-wide fly push ups [15 reps]
-heavy Pants [30lbs, 10 reps]
-decline push ups [15 reps]
-lawnmowers [50lbs, 10 reps]
-diamond push ups [15 reps]
-back flyes [30lbs 10 reps]
-dive bomber push ups [10 reps]
-standing db shrugs [3 sets, 50lbs, 10 reps]
~12 minute Ab Routine
Wow, this workout was intense..I am loving the PW everyday..I take it morning and pre-workout and I feel fantastic every time...it helps me get motivated for a workout as well as getting ready for school. I'm also seeing fantastic results from the Beta-Alanine/EAA combo; my mom commented to me after my workout about how big I'm getting, which is a great self-confidence booster. Plyometrics tomorrow..I'll remember to type it out so you guys can see what I do.
Peace.
(in reply to AaronTech)
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RE: Day 26 --- Chest and Back, Abs - 4/14/2008 8:33:39 PM
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triggamayn09
Posts: 1646
Joined: 8/15/2006
Status: offline
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overtraining? much...
_____________________________
Chronic Master Debater of the Emancipation Detoxification. DBB's oldest forum group, impregnating Hilary Clinton since 2/12/08.
Current Stack:
Creatine
Beta Alanine
BCAAs
Current Weight :223 lbs
http://i30.tinypic.com/wivzbn.jpg
(in reply to AaronTech)
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RE: Day 26 --- Chest and Back, Abs - 4/17/2008 4:03:53 PM
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AaronTech
Posts: 31
Joined: 3/20/2008
Status: offline
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not quite, there are 60 second water breaks every 4-5 exercises
(in reply to triggamayn09)
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Day 27 --- Plyometrics (Tuesday) - 4/17/2008 4:05:42 PM
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AaronTech
Posts: 31
Joined: 3/20/2008
Status: offline
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Sorry, didn't have time to write this or yesterdays up..here is my plyometrics workout...will be a bit lengthy.
Plyometrics
--WarmUp and Stretch--
-[60 seconds] March in Place (rotate legs out for final 30 seconds)
-[60 seconds] Run in Place (Heels to butt for for final 30 seconds)
-[60 seconds] Tires and Run Lunges (alternate every 15 seconds)
-[90 seconds] Lunging Drills (2 forward, turn, 2 back)
-[30 reps] Deep Prayer Squats
-Quad Stretch
-Hamstring Stretch
--The Workout--
-Jump Squats [30 seconds] (Parallel feet shoulder distance apart, slowly in a 4 count ease into bottom of squat, at lowest point explode up and leap off of ground, land gently and repeat.)
-Run Stance Squats [30 seconds] (In a stance similar to preparing to run, perform 4 squats and on the 4th, leap up and twist and land facing in opposite direction, repeat.)
-Airborne Heisman [30 seconds] (lateral leaping exercise, jump sideways and bring opposite knee to chest as soon as you land, repeat back and forth.)
-Swing Kick [60 seconds] (standing directly behind chair or stool, lift one leg after another back and forth over the highest point.)
-Repeat Previous Sequence
-Squat Reach Jump [30 seconds] (Performed by jumping straight up after a controlled squat)
-Run Stance Squat Switch Pick Up [30 seconds] (like a run stance squat, but change direction after every squat, attempt to touch floor with every rep.)
-Double Airborne Heisman [30 seconds]
-Circle Run [90 seconds] (30 seconds clockwise, 30 seconds counter)
-Repeat Previous Sequence
-Jump Knee Tuck [30 seconds]
-Mary Katherine Lunges [30 seconds]
-Leapfrog Squat [30 seconds]
-Twist Combo [60 seconds] (first 30 seconds; jump up slightly off ground while keeping head and shoulders facing front while feet and knees twist right, center, left; second 30 seconds spin body back and forth 180 degrees, changing direction after every rep (exercise is about speed NOT height)).
-Repeat Previous Sequence
-Rock Star Hop [30 seconds: 15 facing left, 15 facing right]
-Gap Jump [30 seconds]
-Squat Jack [30 seconds]
-Military March [60 seconds]
-Repeat Previous Sequence
-Run Squat 180 Jump Switch [30 seconds]
-Lateral Leapfrog Squat [30 seconds]
-Monster Truck Tire [30 seconds]
-Hot Foot [60 seconds: alternate feet at 30 seconds] (alternate hopping front to back and side to side one foot at a time.)
-Repeat Previous Sequence
--Bonus Round--
-Pitch and Catch [60 seconds: 30 seconds right handed, 30 seconds left handed]
-Jump Shot [60 seconds: 30 seconds catch left and shoot right handed, vice versa for other 30 seconds]
-Football Hero [60 seconds] (4 jukes forward - short and quick - and 6 high steps backward.)
--Cool Down & Stretch--
(in reply to AaronTech)
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RE: Day 27 --- Plyometrics (Tuesday) - 4/17/2008 4:07:23 PM
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AaronTech
Posts: 31
Joined: 3/20/2008
Status: offline
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^^Had an awesome plyo workout tuesday, was pumped up for it (thanks to PW)..gonna post yesterday's workout in a second..today was a rest day.
(in reply to AaronTech)
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RE: Day 28 --- Shoulders, Biceps, Triceps (yesterday) - 4/17/2008 4:19:45 PM
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AaronTech
Posts: 31
Joined: 3/20/2008
Status: offline
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-Alternating Shoulder Press [30 lbs, 8 reps]
-In/Out Bicep Curls [30 lbs, 16 reps]
-Two Arm Tricep Kick Back [15 lbs, 15 reps]
-Alternating Shoulder Press [30 lbs, 10 reps]
-In/Out Bicep Curls [30 lbs, 16 reps]
-Two Arm Tricep Kick Back [15 lbs, 15 reps]
-Deep Swimmers Press [20 lbs, 8 reps]
-1 arm Full Supination Concentration Curls [30 lbs, 8 reps]
-Chair Dips [20 reps]
-Deep Swimmers Press [20 lbs, 10 reps]
-1 arm Full Supination Concentration Curls [30 lbs, 10 reps]
-Chair Dips [25 reps]
-Upright Rows [30 lbs, 8 reps]
-Static Arm Curls [20 lbs, 16 total; 4,4,4,4; 8 hammer curls burnout]
-Flip Grip Twist Kickback [16 reps, 15 lbs]
-Upright Rows [30 lbs, 10 reps]
-Static Arm Curls [20 lbs, 16 total; 4,4,4,4; no burnout]
-Flip Grip Twist Kickback [16 reps, 15 lbs]
-Seated 2 angle Shoulder flyes [15 lbs, 16 reps]
-Crouching Cohen Curls [20 lbs, 10 reps]
-Lying Tricep Extensions [15 lbs, 12 reps]
-Seated 2 angle Shoulder flyes [15 lbs, 16 reps]
-Crouching Cohen Curls [20 lbs, 10 reps]
-Lying Tricep Extensions [20 lbs, 8 reps]
~12 minute Ab exercise
^^Another awesome workout, I can feel myself getting stronger and I'm noticing more definition (some previously unseen shoulder and neck veins, more defined forearm and bicep veins). Tomorrow is Legs/Back/Abs, stay tuned!
(in reply to AaronTech)
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Day 30 --- Legs, Back, Abs - 4/18/2008 5:16:48 PM
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AaronTech
Posts: 31
Joined: 3/20/2008
Status: offline
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-balance lunge (with chair) [25x2]
-calf raise/squat [25x1 with 20 pound dumbbells]
-reverse grip chin up [10x1]
-super skater [25x2 with bodyweight]
-wall squat [90 seconds]
-wide front pull ups [8x1]
-step back lunge [15x2 with bodyweight]
-alternating side lunge [24x1 with bodyweight]
-close grip overhead pull up [10x1]
-single leg wall squat [60 seconds]
-deadlift squat (standing on one leg with other bent behind,
squat down and reach for floor, weights optional) [20x2 with bodyweight]
-switch grip pull up (alternate every 4 reps) [16 reps]
--ballistic stretch with water [60 seconds]--
-sneaky lunge [20 reps, slow, with bodyweight]
-reverse grip chin up [10x1]
-toe roll isometric lunge[20 reps each side with bodyweight]
-wide front pull up [8x1]
-3 way calf raises [20lb DBs x 25 reps each way]
-close grip overhand pull up [10 X 1]
-switch grip pull ups [16 reps; switch every 4 reps]
Workout was pretty good, didn't go up in any weight, but didn't go down either. Roughly 11 days left and it is evident in the powder slowly leaving the bottle. Makes me sad :(
Loving it though, I think you found a customer for life, this product is the sheeeeet!
Kenpo tomorrow, rest/stretch sunday, then starts all over again on monday; can't wait :D
(in reply to AaronTech)
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Day 32 --- Chest, Back, Abs - 4/21/2008 7:34:38 PM
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AaronTech
Posts: 31
Joined: 3/20/2008
Status: offline
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-Flat Bench Press [1x1 225lbs, 1x1 205lbs, 2x3 185lbs] new PR :)
-standard push ups [12 reps]
-wide pull ups [8 reps]
-military push ups [10 reps]
-reverse grip chin ups [10 reps]
-wide fly push ups [12 reps]
-close grip overhand pull ups [8 reps]
-decline push ups [10reps]
-heavy pants [30lbs, 10 reps]
-diamond push ups [15 reps]
-lawnmowers [50lbs, 10 reps]
-dive bomber push ups [8 reps]
-back flyes [20lbs, 12 reps]
---60 second water break---
-wide pull ups [10 reps]
-standard push ups [15 reps]
-reverse grip chin ups [12 reps]
-military push ups [12 reps]
-close grip overhand pull ups [10 reps]
-wide fly push ups [15 reps]
-heavy Pants [30lbs, 12 reps]
-decline push ups [12 reps]
-lawnmowers [50lbs, 10 reps]
-diamond push ups [15 reps]
-back flyes [20lbs, 15 reps]
-dive bomber push ups [10 reps]
-standing db shrugs [3 sets, 60lbs, 10 reps]
~12 minute Ab Routine
I felt a bit weaker on this workout, but I think it was mainly do to the benching pre workout..and the fact that I didn't get to workout until about 1-1.5 hours after I took PW, but I still worked hard (almost threw up a couple of times in the very end, before abs)...I'll make sure to work harder at it next week..although PW might be gone by then..it's getting close to the bottom (apparent in my video :( ). Plyo tomorrow...but I'm pooped right now.
(in reply to AaronTech)
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