Spacelown's teabagging mofos again - IMPC 07 log - Page 10

spaceclown · 10-17-2007, 01:52 PM

10/16 PM
Eliptical - 30 min - 658 cals - 6.1 miles very awesome session

10/17 AM
Shoulder felt good so I tried to make it sore again.
DB Mil Press - 40x15, 50x12, 60x9
*Superset
Side laterals - 20x10, 15x10, 15x15
Rear laterals - 20x10x3
*
HS Behind Kneck Press - weight in plates - 70x12, 90x12, 70x12
Knee Raises - 20, 12
Flex Ab machine - 75x20, 90x20, 105x8 cramped

Eliptical - 30min - 623 cals - 5.8 miles

Actually felt pretty good today. Got a second wind half way through cardio.

spaceclown · 10-18-2007, 01:55 PM

10/17 PM
Eliptical 30 min, 5.8 miles, 623 cals

10/18 AM
All exercises supersetted - Bi/Tri
# Exercise Name Set Lbs. Reps
1 EZ-Bar Curl
#1 45 25
#2 55 20
#3 45 20
2 Triceps Pushdown - Rope Attachment
#1 60 25
#2 70 20
#3 60 20
3 Hammer Curls
#1 25 15
#2 20 20
#3 12 30
4 Standing Bent-Over One-Arm Dumbbell Triceps Extension
#1 25 15
#2 20 20
#3 12 25
5 Standing Bicep Cable Curl
#1 50 20
#2 40 30
#3 40 30
6 Triceps Pushdown - V-Bar Attachment
#1 50 50
#2 50 50
#3 50 50

Cardio - Eliptical - 30 min, 5.7 miles, 620 cals. Draggin ass

**Midnight_Lifter** · 10-18-2007, 02:55 PM

Dude, 20-30 reps is cardio... lol... :mango:

spaceclown · 10-19-2007, 02:21 PM

10/18 PM
Eliptical - 30 min, 5.8 miles, 623 cals

10/19 AM
Less than 6 hrs sleep and feel like hell. Cramps in the right abdominal area. Probably take the night off. Hate to do it but I think I need it.

AM Cardio Eliptical - 10 min, 1.96 miles, 1.83 miles - toast

Barbell Squat
#1 135X30
#2 135X30
#3 135X30

Leg Extensions
#1 100X20
#2 80X20
#3 80X20

Seated Leg Curl
#1 75X20
#2 75X20
#3 75X20

spaceclown · 10-22-2007, 01:38 PM

Took the weekend off...mostly. Did sling around 50 and 80lb concrete bags all weekend. Man I needed the rest though. Glad the boss forced me to stay home. Felt really good this morning.

All sets are supersets.
Hammer Strength Bench Press
#1 90X30
#2 90X17
#3 70X20
Cable Crossover
#1 40X30
#2 40X13
#3 30X15

Incline Dumbbell Press
#1 30X20
#2 30X20
#3 30X20
Low Cable Crossover
#1 30X20
#2 30X20
#3 30X20

Nautilus Abdominal
#1 100X50
#2 100X40
#3 100X40
Nautilus Rotary Torso
#1 80X15
#2 80X20
#3 80X30

spaceclown · 10-23-2007, 01:36 PM

10/22 PM
Cardio
Eliptical - 30 min, 5.8 miles, 629 cals - lower resistance and ran my ass off. Felt freakin great!

10/23 AM
Woke up late. CJ kept me up

Empty stomach Cardio
Treadmill - 40 min, 750 cals, incline 15-20, speed 3.5-4.0

Going to try to hit weights tonight. I have some ongoing foundation work on the house all week so kinda sketchy on evening wo's now. Not sure that I really need it anymore. I have officially dropped more than 50lbs since June!

spaceclown · 10-24-2007, 02:11 PM

10.23PM
Got to the gym late and carb depleted cardio killed me yesterday.
Eliptical 20 min, 450 something cals, hell not sure exacts

10.24AM
Got to bed late so instead of killing myself trying to do anything this morning I slept in. Sucks but I really value my rest lately. Hopefully I can do something tonight. May just lift and skip cardio tonight.

spaceclown · 10-25-2007, 02:22 PM

10.24 PM
Leg Press
#1 200X20
#2 200X30
#3 200X30

Sumo Ham Press
#1 200X10
#2 100X20
#3 100X25

Leg Extensions
#1 100X15
#2 80X17
#3 60X22

Lying Leg Curls
#1 80X20
#2 90X15
#3 80X15

Seated Calf Raise
#1 90X50
#2 180X20
#3 90X40

Standing Calf Raises
#1 90X20
#2 90X15
#3 90X15

10.25 AM
Empty stomach
Eliptical - 30 min, 5.7 miles, 616cals

spaceclown · 10-26-2007, 02:02 PM

10.25 PM

Standing Bicep Cable Curl
#1 60x25
#2 70x20
#3 60x20

Triceps Pushdown - Rope Attachment
#1 80x25
#2 70x20
#3 60x50

Hammer Curls
#1 20x20
#2 15x25
#3 15x20

Seated Bent-Over Two-Arm Dumbbell Triceps Extension
#1 20x20
#2 15x25
#3 15x20

Overhead Cable Curl
#1 30x20
#2 30x20
#3 30x20

Cable Rope Overhead Tricep Extension
#1 70x20
#2 60x20
#3 60x20

Knee / Hip Raise On Parallel Bars
#1 0x20
#2 0x20
#3 0x20

10.26 AM
Empty stomach cardio
Eliptical - 30 min, 5.6 miles, 600cals
Taking evey ounce of will power to stay on the machine.

DJohnson · 10-26-2007, 11:36 PM

Man SC, I just caught the your pic in the "Where's the Beef" thread that I somehow missed. You leaned out FAST! Man there's a lot of us gunning for a top 3 in Open.

spaceclown · 10-27-2007, 04:02 AM

Quote:

Originally Posted by DJohnson

Man SC, I just caught the your pic in the "Where's the Beef" thread that I somehow missed. You leaned out FAST! Man there's a lot of us gunning for a top 3 in Open.

Hell bro I know I am out classed but damn it I won't quit! I love being the underdog. Either way I won. I did this shit for me and I will finish. Its just a great experience.

Nothing maxed. Just working the muscle a bit. With shoulder issues and a very sore lat I wasn't messing around much. I will hit the gym for empty gut cardio but probably won't post. I have stuff to do all day and haloweenie party at night. Spending the night away from home. Planning on getting the wife lit!

Machine Shoulder (Military) Press
#1 50x30
#2 70x15
#3 50x15

Seated Bent Over Rear Delt Raise
#1 25x10
#2 20x15
#3 15x20

Side Lateral Raise
#1 15x15
#2 10x15
#3 15x10

Wide-Grip Lat Pulldown
#1 60x30
#2 80x15
#3 60x30

Seated Cable Rows
#1 75x30
#2 90x25
#3 90x20

Machine Low Back
#1 300x30
#2 300x30
#3 405x20

DawnMarie · 10-27-2007, 02:49 PM

Almost done!!

Take care of the shoulder and lat and hope they feel better ASAP! Hope you and CJ have an awesome time at the party! Tell her I said 'hi' and to have a Margarita for me! :friday:

spaceclown · 10-27-2007, 07:40 PM

Empty stomach cardio
Life Fitness X-trainer
30 min, 4 miles, 400 something cals

No eve WO or AM WO tomorrow.

BB2K · 10-27-2007, 07:42 PM

your shoulder is hurt from all that man lovin you give! j/k Get well soon terd licker.

spaceclown · 10-29-2007, 02:12 PM

10/28
Evening cardio
Eliptical - 30min, 5.5 miles, 600 cals

10/29
AM empty stomach cardio
Eliptical - 30min, 5.3 miles, 575 cals

Today is uber salt and tons of water day!

spaceclown · 10-30-2007, 02:35 PM

10/29 PM

Hammer Strength Flat Bench
#1 90x30
#2 90x15
#3 90x10

Cable Crossover (dropset)
#1 50x23
#2 40x15
#3 30x20
#4 20x100

Cable Crossover (dropset)
#1 50x12
#2 40x8
#3 30x8
#4 20x50

Machine Shoulder (Military) Press (dropset)
#1 60x20
#2 50x10
#3 40x6
#4 30x6
#5 20x7

Machine Shoulder (Military) Press (dropset)
#1 50x10
#2 40x8
#3 30x6
#4 20x6

Machine Side Laterals (dropset)
#1 60x12
#2 50x8
#3 40x6
#4 30x6
#5 20x8

Machine Side Laterals (dropset)
#1 60x10
#2 50x6
#3 40x5
#4 30x6

Leg Extensions (dropset)
#1 80x15
#2 70x15
#3 60x15
#4 50x15

Leg Extensions
#1 50X30

Seated Calf Raise
#1 90x40
#2 90x25
#3 90x30

Lying Leg Curls
#1 60x25
#2 60x25

Triceps Pushdown - V-Bar Attachment (dropset)
#1 100x30
#2 90x15
#3 80x10
#4 70x12
#5 60x15

Triceps Pushdown - V-Bar Attachment (dropset)
#1 100x15
#2 90x6
#3 80x12
#4 70x20
#5 60x20

10/30 AM
Empty Stomach Cardio
Eliptical 30min, 5.5miles, 600 cals

Tommorow evening will be off. Taking the monsters trick-or-treating.

10-17-2007, 01:52 PM	#271
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	10/16 PM - 10/17 AM 10/16 PM Eliptical - 30 min - 658 cals - 6.1 miles very awesome session 10/17 AM Shoulder felt good so I tried to make it sore again. DB Mil Press - 40x15, 50x12, 60x9 Superset Side laterals - 20x10, 15x10, 15x15 Rear laterals - 20x10x3 HS Behind Kneck Press - weight in plates - 70x12, 90x12, 70x12 Knee Raises - 20, 12 Flex Ab machine - 75x20, 90x20, 105x8 cramped Eliptical - 30min - 623 cals - 5.8 miles Actually felt pretty good today. Got a second wind half way through cardio. __________________ Spaceclown

10-18-2007, 01:55 PM	#272
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	10/17 PM - 10/18 AM 10/17 PM Eliptical 30 min, 5.8 miles, 623 cals 10/18 AM All exercises supersetted - Bi/Tri # Exercise Name Set Lbs. Reps 1 EZ-Bar Curl #1 45 25 #2 55 20 #3 45 20 2 Triceps Pushdown - Rope Attachment #1 60 25 #2 70 20 #3 60 20 3 Hammer Curls #1 25 15 #2 20 20 #3 12 30 4 Standing Bent-Over One-Arm Dumbbell Triceps Extension #1 25 15 #2 20 20 #3 12 25 5 Standing Bicep Cable Curl #1 50 20 #2 40 30 #3 40 30 6 Triceps Pushdown - V-Bar Attachment #1 50 50 #2 50 50 #3 50 50 Cardio - Eliptical - 30 min, 5.7 miles, 620 cals. Draggin ass __________________ Spaceclown

10-18-2007, 02:55 PM	#273
Midnight_Lifter IronMass Vip Join Date: Nov 2006 Posts: 438 Recipes: 0 Rep Power: 38	Re: Spacelown's teabagging mofos again - IMPC 07 log Dude, 20-30 reps is cardio... lol... :mango: __________________ - Discipline means doing within, not doing without. "Nothin' to it but to do it!" *Currently rebuilding in phase one...

10-19-2007, 02:21 PM	#274
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	10/18 PM 10/19 AM 10/18 PM Eliptical - 30 min, 5.8 miles, 623 cals 10/19 AM Less than 6 hrs sleep and feel like hell. Cramps in the right abdominal area. Probably take the night off. Hate to do it but I think I need it. AM Cardio Eliptical - 10 min, 1.96 miles, 1.83 miles - toast Barbell Squat #1 135X30 #2 135X30 #3 135X30 Leg Extensions #1 100X20 #2 80X20 #3 80X20 Seated Leg Curl #1 75X20 #2 75X20 #3 75X20 __________________ Spaceclown

10-22-2007, 01:38 PM	#275
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	10/22 Took the weekend off...mostly. Did sling around 50 and 80lb concrete bags all weekend. Man I needed the rest though. Glad the boss forced me to stay home. Felt really good this morning. All sets are supersets. Hammer Strength Bench Press #1 90X30 #2 90X17 #3 70X20 Cable Crossover #1 40X30 #2 40X13 #3 30X15 Incline Dumbbell Press #1 30X20 #2 30X20 #3 30X20 Low Cable Crossover #1 30X20 #2 30X20 #3 30X20 Nautilus Abdominal #1 100X50 #2 100X40 #3 100X40 Nautilus Rotary Torso #1 80X15 #2 80X20 #3 80X30 __________________ Spaceclown

10-23-2007, 01:36 PM	#276
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	10/22 PM 10/23 AM 10/22 PM Cardio Eliptical - 30 min, 5.8 miles, 629 cals - lower resistance and ran my ass off. Felt freakin great! 10/23 AM Woke up late. CJ kept me up Empty stomach Cardio Treadmill - 40 min, 750 cals, incline 15-20, speed 3.5-4.0 Going to try to hit weights tonight. I have some ongoing foundation work on the house all week so kinda sketchy on evening wo's now. Not sure that I really need it anymore. I have officially dropped more than 50lbs since June! __________________ Spaceclown

10-24-2007, 02:11 PM	#277
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	10/23 PM 10/24 AM 10.23PM Got to the gym late and carb depleted cardio killed me yesterday. Eliptical 20 min, 450 something cals, hell not sure exacts 10.24AM Got to bed late so instead of killing myself trying to do anything this morning I slept in. Sucks but I really value my rest lately. Hopefully I can do something tonight. May just lift and skip cardio tonight. __________________ Spaceclown

10-25-2007, 02:22 PM	#278
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	10/24 PM - 10/25 AM 10.24 PM Leg Press #1 200X20 #2 200X30 #3 200X30 Sumo Ham Press #1 200X10 #2 100X20 #3 100X25 Leg Extensions #1 100X15 #2 80X17 #3 60X22 Lying Leg Curls #1 80X20 #2 90X15 #3 80X15 Seated Calf Raise #1 90X50 #2 180X20 #3 90X40 Standing Calf Raises #1 90X20 #2 90X15 #3 90X15 10.25 AM Empty stomach Eliptical - 30 min, 5.7 miles, 616cals __________________ Spaceclown

10-26-2007, 02:02 PM	#279
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	10/25 PM - 10/26 AM 10.25 PM Standing Bicep Cable Curl #1 60x25 #2 70x20 #3 60x20 Triceps Pushdown - Rope Attachment #1 80x25 #2 70x20 #3 60x50 Hammer Curls #1 20x20 #2 15x25 #3 15x20 Seated Bent-Over Two-Arm Dumbbell Triceps Extension #1 20x20 #2 15x25 #3 15x20 Overhead Cable Curl #1 30x20 #2 30x20 #3 30x20 Cable Rope Overhead Tricep Extension #1 70x20 #2 60x20 #3 60x20 Knee / Hip Raise On Parallel Bars #1 0x20 #2 0x20 #3 0x20 10.26 AM Empty stomach cardio Eliptical - 30 min, 5.6 miles, 600cals Taking evey ounce of will power to stay on the machine. __________________ Spaceclown

10-26-2007, 11:36 PM	#280
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 1,087 Recipes: 0 Rep Power: 50	Re: Spacelown's teabagging mofos again - IMPC 07 log Man SC, I just caught the your pic in the "Where's the Beef" thread that I somehow missed. You leaned out FAST! Man there's a lot of us gunning for a top 3 in Open. __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%

10-27-2007, 02:49 PM	#282
DawnMarie IMPC Contestant Join Date: Apr 2006 Location: Florida Posts: 880 Recipes: 0 Rep Power: 34	Re: Spacelown's teabagging mofos again - IMPC 07 log Almost done!! Take care of the shoulder and lat and hope they feel better ASAP! Hope you and CJ have an awesome time at the party! Tell her I said 'hi' and to have a Margarita for me! :friday: __________________ Nov 2008 - ??? - IMPC '08 is on! Nov 2007 - 158.4 lb - Saw Abs! Nov 2004 - 282.5 lbs My Transformation: Transformation Story My Journal: DawnMarie's Bounce Back Journal @ OSB

10-27-2007, 07:40 PM	#283
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	10/27 Empty stomach cardio Life Fitness X-trainer 30 min, 4 miles, 400 something cals No eve WO or AM WO tomorrow. __________________ Spaceclown

10-27-2007, 07:42 PM	#284
BB2K IMPC Contestant Join Date: Mar 2007 Location: Missouri Posts: 881 Recipes: 0 Rep Power: 37	Re: Spacelown's teabagging mofos again - IMPC 07 log your shoulder is hurt from all that man lovin you give! j/k Get well soon terd licker. __________________ Team APS Representative www.apsnutrition.com At APS our sole focus is to provide the weightlifting and fitness community with the absolute highest quality performance supplements our industry has ever seen. Each lot is extensively tested for potency and purity before it ever wears the APS name. That is our promise to you! -Team APS 2008 IMPC Mens Open Champion! 2007 IMPC Mens Open- 2nd Place

10-29-2007, 02:12 PM	#285
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	10/28 PM - 10/29 AM 10/28 Evening cardio Eliptical - 30min, 5.5 miles, 600 cals 10/29 AM empty stomach cardio Eliptical - 30min, 5.3 miles, 575 cals Today is uber salt and tons of water day! __________________ Spaceclown

10-30-2007, 02:35 PM	#286
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	10/29 PM - 10/30 AM 10/29 PM Hammer Strength Flat Bench #1 90x30 #2 90x15 #3 90x10 Cable Crossover (dropset) #1 50x23 #2 40x15 #3 30x20 #4 20x100 Cable Crossover (dropset) #1 50x12 #2 40x8 #3 30x8 #4 20x50 Machine Shoulder (Military) Press (dropset) #1 60x20 #2 50x10 #3 40x6 #4 30x6 #5 20x7 Machine Shoulder (Military) Press (dropset) #1 50x10 #2 40x8 #3 30x6 #4 20x6 Machine Side Laterals (dropset) #1 60x12 #2 50x8 #3 40x6 #4 30x6 #5 20x8 Machine Side Laterals (dropset) #1 60x10 #2 50x6 #3 40x5 #4 30x6 Leg Extensions (dropset) #1 80x15 #2 70x15 #3 60x15 #4 50x15 Leg Extensions #1 50X30 Seated Calf Raise #1 90x40 #2 90x25 #3 90x30 Lying Leg Curls #1 60x25 #2 60x25 Triceps Pushdown - V-Bar Attachment (dropset) #1 100x30 #2 90x15 #3 80x10 #4 70x12 #5 60x15 Triceps Pushdown - V-Bar Attachment (dropset) #1 100x15 #2 90x6 #3 80x12 #4 70x20 #5 60x20 10/30 AM Empty Stomach Cardio Eliptical 30min, 5.5miles, 600 cals Tommorow evening will be off. Taking the monsters trick-or-treating. __________________ Spaceclown