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RE: Frogs Max-OT tryout - 11/18/2005 3:00:48 PM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Friday
Shoulders
 
10 mins treadmill
 
Clean and press
     65x10
     75x10
     85x10
     95x10
Plate loaded shoulder press    weight per side      
     25x10
     35x10
     45x6     Pain in my right shoulder

Front plate raise
     25x10
     35x10
     45x10      

Cable side laterals     alt arm
     3x20x10
Cable rear delt flyes    alt arm
     3x20x10
Wide-grip upright rows
     3x95x10
 
35 mins treadmill
 
 
I still have pain in my right shoulder when doing shoulder presses. No pain when doing clean and presses or any of the other shoulder exercises.
 

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RE: Frogs Max-OT tryout - 11/20/2005 3:30:01 PM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Sunday
Back/Traps/Calfs
 
10 mins treadmill
 
Partial deadlifts   one notch lower then last week
     135x6
     185x5
     225x5
     275x5
     315x5
     365x5
     405x0   failed
BB shrugs
     135x10
     225x10
     315x8
BB bent over rows
     135x10
     155x10
     165x8
Bb Good mornings
     75x10
     95x10
T-Bar rows
     45x10
     2x90x10
Hammer high lat pulls
     90x10
     180x10
Hammer rows
     180x10
     270x10
Hammer D.Y rows
     90x10
     180x10
Hammer seated shrugs
     90x10
     180x10
     270x10
Plate upright rows
     2x45x12
Calf press   done as Giant set
     90x12
     180x12
     270x12
     360x12
     450x12  
Machine pullovers
     100x10
     140x8
Hyperextensions body weight +10lbs
     2x12
 
 
30 mins treadmill
 
I failed to pull 405 after lowering the pin from last weak. I will raise the pin next week and try 405 again.  

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RE: Frogs Max-OT tryout - 11/23/2005 2:21:00 PM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Wednesday
Hams/Chest/Tri’s/Quads/Calfs/Bi’s
 
15 min Treadmill
 
Leg curls one legged
     60x10
     90x10
     120x6…….120x10 both legs
Stiff leg deads
     135x10
     185x8
     225x6
     275x5
BB Flat bench extra wide grip and BB close-grip bench      alternating exercises
     135x10 wide
     135x10 close
     145x10 wide
     145x10 close
     155x10 wide
     155x10 close
     165x10 wide
     165x8 close
     175x10 wide
     175x5 close
Machine dips
     225x10
     270x10
     300x10
     330x10
 
 
20 mins treadmill
 
Leg extensions     one legged
     35x10
     50x10
     65x10
Hack Squats
     90x10
     140x8
     180x5
BB Squats
     2x135x10
Seated calf raises   one legged
     3x50x10
Incline twisting DB curls
     25x10   left elbow pain
 
30 mins treadmill
 
 
I missed Monday’s workout so I had to pick up some of it today. My left elbow/forearm is sore from heavy bag work. I will try and get some bi work in on Friday, although it will be light work because I don’t want any soreness for deads on Sunday. I guess I’ll have to cut back on the heavy bag work. I’m going to have to find another form of cardio I can do at home so I don’t end up over doing it on the bag.

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RE: Frogs Max-OT tryout - 11/25/2005 3:45:04 PM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Friday
Shoulders
 
20 mins treadmill
 
Power clean and press
     65x10
     80x10
     95x8
     110x6
     125x5
Wide-grip BB upright rows
     95x10
     105x10
     110x10
DB rear delt flyes (I always do these bent over with my forehead supported on an incline bench to eliminate cheating)
     20x12
     2x25x10
Front plate raises
     45x10
     2x45x8
DB L-Laterals
     3x25x10
Bent-over Cable rear delt raises
     25x10
     25x8
     25x10
Front cable raises
     25x10
Cable side laterals
     25x10
 
30 mins treadmill
 
 
Left elbow couldn’t take anymore, unable to do cable side laterals and front raises without pain. I wasn’t able to do any Biceps work either. Power cleans are always good at getting my heart rate up for a good sweat.

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RE: Frogs Max-OT tryout - 11/26/2005 7:55:25 AM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline
New measurements:

237lbs
22.7% BF
Waist   43
Neck 17½
Chest 48 ¾
Forearms 13 ⅜
Left Arm 16½
Right arm 16½
Left thigh 26
Right thigh 26¾
Left calf 16⅜
Right calf 17⅜




I was a few pounds heavier this morning, weighed myself before my morning constitution if you know what I mean. This has me at about 183lbs of LBM. My goal was 187lbs with 10%bf. It looks like if I cut to 10%bf that I will be at or above my goal already. I will continue my current diet and training program until January then start the decent to 10%bf. After which I may have to change my goal a little.


There is too much holiday junk type food hanging around the house, I try to not eat it but alas I’m only human.

Looks like I need to do all my calf work with each leg, no two legged stuff anymore. I always do seated calf raises one legged but I need to change standing and sled work too it seems.

 

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RE: Frogs Max-OT tryout - 11/27/2005 4:03:07 PM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Sunday
Back/Calfs
 
20 mins treadmill
 
Deadlift lockouts
     135x10
     225x3
     315x3
     405x3
     425x1
BB shrugs
     135x10
     225x10
     315x10
BB bent-over rows
     135x10
     155x10
     165x8
BB Good mornings
     95x10
     115x8
     135x5
Machine pullovers
     50x10
     100x8
     150x6
Hammer seated shrugs
     90x10
     180x10
     270x10
T-bar rows
     45x10 narrow grip
     45x10 wide grip
     90x8 narrow grip
     90x8 wide grip
Hammer D.Y. Rows
     180x10
Hammer rows
     180x15
Hammer high lat pulls
     180x6
Plate upright rows
     45x12
Hyperextensions
     Body weight x20
     Body weight x14
 
 
30 mins treadmill
 
Calf press    one legged
     90x10
     135x10
     180x10
     225x8
     270x6
 
Left elbow still sore but didn’t seem to affect my lifts. I cut back on sets this week.

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RE: Frogs Max-OT tryout - 11/28/2005 8:26:56 PM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Monday
Chest/Tris
 
20 mins treadmill
 
Hammer incline press
     90x10
     140x10
     180x10
     210x10
     210x7---dropset 150x6
Machine dips
     240x10
     300x10
     330x10
Kneeling tri extensions elbows on bench
     80x10
     110x10
     120x10
     120x8
BB incline bench
     3x135x10
Machine Tricep extensions one armed
     30x10
     30x7
 
30 mins treadmill
 
I didn’t do a lot of sets today. I wasn’t able get to the gym at my normal time, noon, so I had to go around 5:00pm when it was crowed. I definitely could have used a few more sets for tris and chest. I still managed to get a good pump though.  
 

No elbow pain today, so I’ll give the heavy bag a try in the morning.

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RE: Frogs Max-OT tryout - 11/29/2005 8:15:30 AM   
ironraider52


Posts: 1353
Joined: 11/9/2005
Status: offline 		Are u training for a competition or just for ur self?

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RE: Frogs Max-OT tryout - 11/30/2005 3:38:53 PM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Wednesday
Legs
 
20 mins treadmill
 
Leg extensions one legged
     35x10
     50x10
     65x10
     80x8
Hack Squats
     120x10
     170x8
     170x7
     170x5---Dropset 120x5---Dropset 70x6
Leg press
     270x10
     360x10
     450x10
     540x10
BB squats
     2x135x10
Seated leg curls   one legged
     2x90x10
Standing leg curls
     50x3  cramps
     2x30x6
Stiff legged deads
     135x10
     185x8
     225x6
     275x5
 
30 mins treadmill
 
Was going to do some bi’s today but I didn’t want to risk hurting my elbow.  No direct bicep work this week. I expect my legs to be nice and sore for the next 3-4 days.  Was supposed to do some seated calf work today but my calves were burning nicely after walking uphill on the treadmill.  I’ll do some body weight raises later tonight.

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RE: Frogs Max-OT tryout - 12/2/2005 2:58:28 PM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Friday
Shoulders
 
20 mins treadmill
10 mins elliptical
 
Power clean and press
      95x10
     105x10
     115x8
     125x6
Wide-grip upright rows
     95x10
     105x10
     115x10
DB rear delt flyes
     20x10
     25x10
     30x10
Cable Laterals
     20x10
     25x10
     30x10
Cable rear delt raises
     20x10
     25x10
     30x10
Cable External Rotation
     5x12
     2x10x12
Cable Internal Rotation
     5x12
     2x10x12
 
30 mins treadmill
 
I still have shoulder pain today, so I did some rotator cuff exercises.  I’m slowly increasing the cardio length and intensity. I am hoping to build up some endurance so I can start dropping my body fat.

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RE: Frogs Max-OT tryout - 12/4/2005 3:57:31 PM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Sunday
Back/Traps/Calves
 
25 mins treadmill
12 mins elliptical
 
Deadlift lockouts
     135x10
     225x3
     315x3
     405x1
     435x1
Chambered bar behind the back shrugs
     135x10
     225x10
     315x10
BB Good mornings
     95x10
     115x8
     135x6
Hise breathing shrugs
     135x22
     225x15
Hammer rows
     90x10
     270x6
     360x4
     450x2
Hammer D.Y. Rows
     180x8
     270x5
Hammer high lat pulls
     90x10
     180x10
Plate upright rows
     2x45x12
Reverse grip pulldowns
     150x6
     200x6
Calf press  one legged
     90x12
     135x10
     180x8
     225x6
     225x12  both legs
Hyperextensions
     2xbody weightx15
Machine pullovers
     100x10
     150x8
 
30 mins treadmill
 
My left elbow is still sore but I got in a good workout anyway.

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RE: Frogs Max-OT tryout - 12/5/2005 7:42:32 AM   
ironraider52


Posts: 1353
Joined: 11/9/2005
Status: offline 		Holy crap...I thought my workouts weer hard. Smile

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RE: Frogs Max-OT tryout - 12/5/2005 9:58:57 PM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Monday
Chest/Tris
 
30 mins elliptical
 
Hammer incline press
     90x10
     140x10
     210x10
     210x10
     210x9—dropset 140x4—dropset 90x6
BB Incline
     135x10
     2x135x8
DB kickbacks
     15x10
     2x20x10
Hammer decline press
     180x10
     210x8—dropset 140x4
Tricep cable pushdowns
     80x10
     100x10
     120x10
     150x10
Machine tricep extensions one armed
     2x30x6
 
30 mins treadmill
 
 
I need to work on my tricep strength; they give out on presses way before my chest. I have a hard time locking out heavy presses. I start with hammer inclines and by the time I get to the last dropset I can barely lockout. From then on my weights are limited by my dead triceps. I get a good pump in my chest but I feel that I could get more out of it if my triceps wouldn’t die on me. I might have to switch to DB inclines and heavy close-grip presses for a while. I don’t know. 
 
No dips today, cutting them for awhile to see if my shoulders heal up.
 

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RE: Frogs Max-OT tryout - 12/7/2005 3:22:47 PM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Wednesday
Quads/Hams
 
10 mins treadmill
 
Leg extensions one legged
     35x10
     50x10
     65x10
     80x8—dropset 50x8
Hack squats
     120x10
     170x8
     180x6
     190x4—dropset 120x6—dropset 70x5
Leg press
     270x10
     360x10
     450x10
     540x6
BB squats
     2x135x10
Seated one legged leg curls
     75x10
     90x10
     75x10
Standing leg curls       giant set 
     3x30x6
Stiff leg deadlifts
     135x10
     185x8
     225x6
     275x5
 
30 mins treadmill
 
 
I worked out in sweats today, that extra heat really kicked my a$$.
    

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RE: Frogs Max-OT tryout - 12/9/2005 4:31:30 PM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Friday
Shoulders/Tris/chest
 
30 mins elliptical
 
Rear delt flyes
     25x10
     2x30x10
Seated cable rear delt pull
     100x10
     110x10
     120x10
Cable laterals
     25x10
     2x30x10
Cable External Rotation
    5x12
   10x12
    10x15
Cable Internal Rotation
     5x12
   10x12
    10x20
Close grip bench
     135x12
     155x12
     175x10
Clean and press
     95x10
     115x8
     120x6
 
30 mins treadmill
 
I did isolation exercises first today for a little pre-exhaust, then moved clean and presses to the end of the workout. I really had to work hard to get my clean and presses, I like this setup better. I also added some close-grip benches to help my tris and middle chest; I got a nice burn in the center of my chest.
 
I completely revamped my eating plan. I will take all new measurements in the morning so I can track the results.

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RE: Frogs Max-OT tryout - 12/10/2005 7:54:28 AM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		These are my measurements this morning. I didn’t list my body fat because I don’t think my caliper is very accurate over 15% bf.  I hope to see my weight and waist size go down.  I will take new measurements at each 10lbs lost.
 
 
240 ½ lbs
Waist   43
Neck 17½
Chest 48 ¾
Forearms 13 ⅜
Left Arm 16½
Right arm 16½
Left thigh 27
Right thigh 27
Left calf 16⅜
Right calf 17⅜
 
I’m not going to make any real changes to my workouts. I’m just fixing my diet and continuing with my cardio. That’s 1hr cardio 4 days a week at the gym and some heavy bag and core training thrown in at home.

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RE: Frogs Max-OT tryout - 12/11/2005 3:57:25 PM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Sunday
Back/Traps/Calves/Tris/Chest
 
30 mins elliptical
 
Partial deadlifts
     135x10
     225x3
     315x3
     405x1
     455x1
Chambered bar behind the back shrugs
     135x10
     225x10
     315x10
Close-grip bench press
     135x15
     155x15
Low cable pulls wide neutral-grip
     100x10
     2x100x12
Cable pulldowns
     100x10
     120x10
     140x9
Reverse-grip pulldowns
     150x6
     200x6
Machine pullovers
     110x10
     155x6
 
6 mins elliptical
 
Calf press one legged
     3x180x10
Seated calf raise
     3x45x10
 
 
15mins treadmill
 
 
I got cat crap on my good shoes, so I had to wear my old ones. They make my feet hurt when I walk a lot so I drop a bit of my cardio.

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RE: Frogs Max-OT tryout - 12/13/2005 12:47:49 AM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Monday
Chest/Tris
 
6mins elliptical
 
Close-grip bench
     135x15
     155x15
     175x10
BB incline press
     3x135x10
Db tricep extensions
     12.5x10
     20x10
     25x10
DB kickbacks
     20x10
     25x10
Hammer incline press
     90x10
     2x180x10
Kneeling cable tricep extensions
     80x15
     100x15
     110x15
Tricep push downs
     110x15
     120x15
DB incline press
     35x15
     40l/45r x15  picked up the wrong DB
 
I had to wait until almost 11pm to workout so I skipped my cardio.
    

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RE: Frogs Max-OT tryout - 12/14/2005 2:48:34 PM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Wednesday
Quads/Hams
 
10 min elliptical
 
Close-grip bench press
     135x15
     155x15
Leg extensions one legged
     35x12
     50x12
     65x12
Seated leg curls one legged
     60x12
     75x12
     90x12
Hack squats
     150x10
     150x10
     150x6-dropset 100x6—dropset 50x4
Leg press
     270x10
     360x10
     450x10
     540x8
BB squats
     135x10
     185x6
Standing leg curls
     2x30x10
Stiff legged deads
     135x10
     185x8
     225x6
 
30mins treadmill
 
Good workout, I tried to limit the rest between sets to as little as possible. I am trying to get a good, dripping shirt sweat going. Earlier in the year, when I lost most my weight, I would always come home with a shirt that I could wring the sweat out of. Now my shirt is only slightly damp, so I figure I need to increase my intensity and decrease my time between sets.  I want the sweat pouring of me and allover the treadmill.
 

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RE: Frogs Max-OT tryout - 12/16/2005 5:20:24 PM   
Goldenfrog


Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline 		Friday
Shoulders
 
30 mins elliptical
 
Cable External Rotation
     5x15
     10x15
Cable Internal Rotation
     5x20
     10x20
Cable side laterals
     25x10
     30x10
     35x10
Cable rear delt raise
     25x10
     30x10
     35x10
Close-grip bench
     135x15
     155x15
Seated low cable rear delt rows
     3x100x10
Wide-grip upright rows
     95x10
     105x10
     110x10
Clean and press
     95x10
     105x8
     110x8
DB rear delt flyes
     3x20x12
 
30 mins treadmill
 
I got a good soaked shirt sweat today but I had to wear my heavy sweatpants and sweatshirt to do it. I went home ate some baked chicken and a huge plate of veggies then took a 2 hour nap.

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