Crader

Update pics?!

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

kimsquit

your wish is my command here's one from April 23rd:







Today's Back workout:

(All Max sets to failure)

Wide-grip Pulldowns:
75 x 8 reps (w/u)
120 x 8 (w/u)
150 8 (w/u)
180 x 8
210 x 6
240 x 6
270 x 6
300 x 6 M
300 x 5 M
300 x 5 M

Bent over Reverse-grip Rows (Oly bar weight not included):
90 x 10 reps
140 x 8
180 x 6
230 x 6
270 x 6 M
270 x 6 M
270 x 6 M

noob T-bar Rows:
135 x 8 reps
225 x 8 M
225 x 8 M
225 x 8 M
225 x 8 M

Seated Cable Rows:
300 x 13 reps M
300 x 11 M
300 x 10 M

Close-grip Front Lat Pulldowns:
180 x 8 reps
210 x 6
240 x 6
270 x 6 M
270 x 6 M
270 x 6 M

Simultaneous Bent Over DB Rows (per side):
100 x 9 reps M
100 x 9 M
100 x 8 M
100 x 8 M

Seated Machine Rows:
200 x 10 reps
200 x 10
200 x 10


followed by 32 minutes of HIIT on the elliptical for 502 calories

davtown

lookin huge, kimsquit!

I love reading your log.... even though I've never posted in it... I've kept up with every workout. Awesome work ethic and consistency, it's quite inspiring and I sometimes draw ideas for my own workouts from your log. Thanks for posting it up here even though this site can be slow at times.

__________________
--Training Journal--

current/goal
D: 350/380
S: 280/300
B: 235/260

kimsquit

thanks - that's really great to hear! The quietness of this site is what I like about it. "Brand X" over in Boise, Idaho has become a pure chitchat forum. I still maintain a journal there but I think of ironmass as my bodybuilding website.


Today's Chest Day:

(all Max sets to failure)

strength was down on most exercises due to back issues and a resultant lack of sleep

Incline Barbell Presses (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 6 (w/u)
230 x 6
270 x 6 M
270 x 8 M
270 x 9 M

Flat Bench (Oly bar weight not included):
180 x 6 reps
230 x 6
270 x 6
320 x 4 M
320 x 6 M
320 x 5 M

Incline Db Presses (per side):
50 x 6 reps
70 x 6
90 x 6
100 x 12 M
100 x 11 M
100 x 10 M

Narrow Bench Incline Db Flyes (per side):
40 x 6 reps
60 x 6
80 x 7 M
80 x 7 M
80 x 6 M

Good Pec Deck
300 x 17 reps M
300 x 16 M
300 x 15 M
300 x 15 M

after this I skipped the rest because of my back

Linear Leg Press (knees to chest/sled weight not included):
90 x 10 (w/u) reps
180 x 8 (w/u)
270 x 6
360 x 6
450 x 6
540 x 12
540 x 12
540 x 12

Deep Hack Squats:
180 x 6
180 x 6
180 x 6
180 x 6

Seated Leg Curls:
80 x 8 reps
110 x 8
140 x 14 M
140 x 13 M
140 x 13 M
140 x 12 M

Spider EZ curls:
50 x 6 reps
70 x 6
90 x 11 M
90 x 9 M
90 x 9 M


but I didn't skip cardio: 32 minutes of HIIT on the stepper for 397 total calories

kimsquit

steady-state cardio on the treadmill this morning for 30 minutes

Crader

Looking great in the pic!!

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

kimsquit

thanks Christine 10 weeks down and 10 to go!




Yesterday's Shoulders, Traps & Hamstrings:

(all Max sets to failure)

Seated Oly Shoulder Presses (bar weight not included):
bar x 10 reps (w/u)
50 x 8 (w/u)
90 x 8 reps (w/u)
140 x 6
180 x 6
180 x 6

Arnold Dumbbell Presses (per side):
40 x 8 reps
50 x 6
60 x 6
70 x 8 M
70 x 8 M
70 x 7 M

Universal Machine Shoulder Presses:
245 x 16 reps M
245 x 15 M
245 x 12 M
245 x 11 M

Seated SuperSet Side Db and Front Bb Raises:
30 pounds side & 50 pounds front x 10 reps each
30 pounds side & 50 pounds front x 10 reps each
30 pounds side x 50 pounds front x 10 reps each

Rear Delts on Pec Deck
250 x 7 reps M
250 x 8 M
250 x 8 M
250 x 7 M
250 x 7 M
250 x 7 M

Barbell Shrugs (Oly bar weight not included):
180 x 10 reps
270 x 6
270 x 6
270 x 6
270 x 6
270 x 6
went lighter to give my back a break

Standing Dumbbell Shrugs (per side):
140 x 16 reps M
140 x 15 M
140 x 13 M
140 x 14 M

Stiff Leg Deadlifts (Oly bar weight not included):
90x 8 reps
140 x 8
180 x 6
230 x 2 > back too tender
230 x 6
230 x 6

Seated Hamstring Curls:
80 x 10 reps (w/u)
110 x 8 (w/u)
140 x 6
170 x 6
200 x 6
230 x 8 supersetted with 80 x 12 lying hamstring curls M
230 x 8 supersetted with 80 x 10 lying hamstring curls M
230 x 7 supersetted with 80 x 9 lying hamstring curls M



followed by 32 minutes of HIIT on the stepper for 397 calories:

Crader

Where is the show? If its close I'll come cheer you on!

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

kimsquit

It would be awesome if you could but I think I live too far away...it'll be in Vancouver, British Columbia.




Tuesday's Quads & Calves:

(all Max sets to failure)

Linear Leg Press (knees to chest/sled weight not included):
90 x 10 (w/u) reps
180 x 8 (w/u)
270 x 6
360 x 6
450 x 6
540 x 6
630 x 6
720 x 6
810 x 8 M
810 x 7 M
810 x 8 M
then a 45 second rest followed by
810 x 28 partials M


Feet-together, ass-to-ankles Hack Squats:
180 x 6
180 x 6
180 x 6
90 x 12
90 x 14

Seated Leg Extensions:
140 x 8 reps
170 x 6
210 x 10 M
210 x 10 M
210 x 10 M
210 x 10 M

Adductor Machine:
#14 x 10 reps
#16 x 10
#18 x 8
#20 x 8 (#20 = stack)
#20 + 70 pounds x 10 M
#20 + 70 pounds x 8 M
#20 + 70 pounds x 9 M

Slow, Deep Standing Calf Raises:
300 x 8 reps (w/u)
440 x 8
440 x 8
440 x 8
440 x 8
440 x 8

Slow Seated Calf Raises:
100 x 10 reps (w/u)
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
150 x 10
with extreme calf stretching between each set

Standing Calf Raises:
120 x 72 reps
120 x 72
120 x 66
120 x 68


after that was 32 minutes of HIIT on the elliptical for 486 calories

kimsquit

Wednesday's Triceps & Biceps:

(all Max sets to failure)

Close-grip Bench Press (Oly bar weight not included):
90 x 8 reps (w/u)
140 x 8 (w/u)
180 x 6
230 x 6
270 x 5 M
270 x 4 M
270 x 6 M
270 x 5 M

Lying Double-arm Db Tricep Extensions (per side):
30 x 8 reps
40 x 8
50 x 6
60 x 6
70 x 8 M
70 x 8 M
70 x 8 M

Standing Rope Cable Pushdowns:
60 x 12 reps
80 x 8
100 x 8
120 x 8
140 x 8
160 x 8
160 x 8

Standing One-arm Underhand Cable Pulldowns (per side):
80 x 8 reps
100 x 8
120 x 8

Standing Barbell Curls (Oly bar weight not included):
bar x 12 reps (w/u)
20 x 8 (w/u)
50 x 8 (w/u)
70 x 6
90 x 6
110 x 8 M
110 x 8 M
110 x 8 M

Seated Db Curls (per side):
40 x 6 reps
60 x 8 M
60 x 7 M
60 x 7 M
60 x 6 M

Seated EZ Spider Curls (EZ Bar weight not included):
70 x 6 reps
90 x 12 M
90 x 7 > sets not working out due to incline bench set-up
90 x 6 > sets not working out due to incline bench set-up
90 x 12 standing close grip

One-arm cable Concentration Curls:
60 x 8 reps
70 x 8
70 x 8
70 x 8


after that was 32 minutes of HIIT on the stepper for 311 calories

kimsquit

32 minutes of HIIT on the treadmill on Thursday morning

Crader

Canada? Thats a 4 hr drive for me I think...Well depends I guess

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

kimsquit

I didn't know you were on the West coast - I always thought you were in cornfield country for some reason...



Friday's Back workout:

(All Max sets to failure)

Wide-grip Pulldowns:
80 x 10 reps (w/u)
120 x 8 (w/u)
150 8 (w/u)
180 x 8
210 x 6
240 x 6
270 x 6
300 x 6 M
300 x 6 M
300 x 6 M (300 = stack)

Bent over Reverse-grip Rows (Oly bar weight not included):
50 x 10 reps
90 x 8
140 x 8
180 x 6
230 x 6
270 x 7 M
270 x 6 M
270 x 6 M

Supported T-bar Rows:
135 x 6 reps
225 x 5 M
225 x 5 M
225 x 5 M
225 x 5 M

Seated Cable Rows:
300 x 15 reps M
300 x 13 M
300 x 10 M

Close-grip Front Lat Pulldowns:
180 x 8 reps
210 x 6
240 x 6
270 x 8 M
270 x 6 M
270 x 6 M

Simultaneous Bent Over DB Rows (per side):
110 x 10 reps M
110 x 10 M
110 x 8 M
110 x 8 M

Seated Machine Rows:
200 x 10 reps
200 x 10
200 x 10


followed by 32 minutes of HIIT on the elliptical for 491 calories

kimsquit

Saturday's Chest Day:

(all Max sets to failure)

Incline Barbell Presses (Oly bar weight not included):
bar x 10 reps (w/u)
90 x 8 (w/u)
140 x 8 (w/u)
180 x 6 (w/u)
230 x 6
270 x 10 M
270 x 10 M
270 x 8 M

Flat Bench (Oly bar weight not included):
180 x 6 reps
230 x 6
270 x 6
320 x 4 M
320 x 6 M
320 x 5 M

Incline Db Presses (per side):
50 x 6 reps
70 x 6
90 x 6
110 x 8 M
110 x 7 M
110 x 8 M

Standing Cable Flyes:
50 x 10 reps
70 x 12
100 x 8 M
100 x 8 M
100 x 8 M

Awful Pec Deck
250 x 16 reps M
250 x 13 M
250 x 12 M
250 x 12 M

Linear Leg Press (knees to chest/sled weight not included):
90 x 10 (w/u) reps
180 x 8 (w/u)
270 x 6
360 x 6
450 x 6
540 x 12
540 x 12
540 x 12

Feet-together, ass-to-ankle Hack Squats:
sled x 10 reps (w/u)
90 x 15
90 x 16 M
90 x 16 M
90 x 15 M

Seated Leg Curls:
80 x 8 reps
110 x 8
140 x 10 M
140 x 15 M
140 x 13 M
140 x 12 M

Spider Db curls (per side):
20 x 10 reps (w/u)
30 x 8 (w/u)
50 x 12 M
50 x 12 M
50 x 12 M


followed by 32 minutes of HIIT on the stepper for 397 total calories

kimsquit

Crader

LOL I'm in Ohio, its either an 8 or 4 hr drive to Canada. I've never been there but I heard its pretty!

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

kimsquit