Spacelown's teabagging mofos again - IMPC 07 log - Page 7

spaceclown · 07-20-2007, 01:43 PM

Well woke up with throat killing me. I felt bad but forced myself to at least do some cardio. I started with some deads but it just wasn't happening today.

Treadmill
40 min total, 15% grade, 600 cals
5 min - speed 3.0
10 min - speed 3.5
25 min - speed 4.0

spaceclown · 07-23-2007, 01:56 PM

After seeing my cousin Damian kick ass in the Missouri/Ozark BB'ing Championships motivation to kick ass is at an all time high!

Weight: 233

WO:
HS Flat Bench - 97x20, 237x4, 207x7
HS Inc Bench - 188x7, 208x3, 188x4
Machine Fly - 150x10, 200x6, 200x4
HS Shoulder Press - 100x10, 150x5, 150x4
MC Rear Delt Fly - 100x5, 100x10, 100x10

Cardio:
30 minutes 562 cals
10 min - speed 3.5 - 15% grade
10 min - speed 4.0 - 20% grade
10 min - speed 4.0 - 25% grade

WifeofPsychoholic · 07-23-2007, 03:38 PM

Yay motivation!

spaceclown · 07-24-2007, 01:47 PM

Went to bed late so I slept in some so only cardio today.

Treadmill - 40 minutes - 665 cals
10 min - speed 3.5
30 min - speed 4.0
15 % grade.
My knees are sore lately so I will keep an eye on them. I will wait on legs till Friday.

WifeofPsychoholic · 07-24-2007, 02:40 PM

15% grade at 4.0? Jogging uphill? Wow, dude.

spaceclown · 07-24-2007, 09:55 PM

Quote:

Originally Posted by WifeofPsychoholic

15% grade at 4.0? Jogging uphill? Wow, dude.

4.0 is speed walking for me

remember I am 6'4
Basically this burns my calves and ass real good. Breathing is steady and honestly I force myself off. I used to run so do this is like a tease to me but I know running/jogging won't accomplish what I need.

WifeofPsychoholic · 07-25-2007, 12:25 AM

Quote:

Originally Posted by spaceclown

4.0 is speed walking for me

remember I am 6'4
Basically this burns my calves and ass real good. Breathing is steady and honestly I force myself off. I used to run so do this is like a tease to me but I know running/jogging won't accomplish what I need.

Ah! I didn't know you were that tall. 4.0 is a VERY fast walk for me, but I'm just a measly 5'9"

DawnMarie · 07-25-2007, 02:32 AM

Great job on the cardio and not running, I know how hard that is! :clapping:

When I am on the incline treadmill at 5' 4" going 4.0 +, I look like a wind-up toy!

lol

spaceclown · 07-25-2007, 01:53 PM

I figured being low carbing the last few days today would suck ass but today kicked ass!

Rack Deadlifts - 135x10, 225x10, 315x10, 405x10, 500x1
BB Shrugs - 405x5, 315x15, 315x8 and 5 second hold on last rep
Flex Low Back Machine - 330x10, 360x10, 400(stack)x10

Treadmill - 25 minutes - 20% grade - speed 4.0 - cals 456

spaceclown · 07-26-2007, 01:48 PM

Woke feeling average but decided to do legs anyway. I didn't lift as heavy but the quality/form was great and result is my legs are more toasted than ever. First time in awhile but the puke factor was in full force to where after SLDL I went to the locker room for a minute cause I almost lost it. So yeah it was a good day. After almost all leg exercises I had to hold onto the equiptment for support cause I was going to fall over

Since my legs where thrashed I figured lets continue this crazyness and limp to the treadmill and finish them off.

BB ATG Squats - 135x10, 225x10, 315x6, 225x10
- weight was low but slow movements with slight pause at bottom killed.
SLDL on box - 135x10, 225x10, 225x6
- I always forget to mention this but I always do them on a box and bring the bar down to where it touches the top of my foot.
Leg Ext - 150x10, 190x8, 220(fulll stack)x6
- I love these. I pull my shorts up to watch my quads work. Really love it.
Lying Leg Curls - 100x10, 130x5, 100x10
- Hams already toast but I needed to punish them more!

Treadmill
30 minutes, 20% grade, speed 4.0, 555cals

Very happy with todays WO. Nothing amazing on weights but I feel I killed the legs nicely. Stairs are already evil.

spaceclown · 07-27-2007, 01:48 PM

Wow what a grueling day yesterday. Woke up at 4 AM to train. Went to work from 7AM-4PM. Ate dinner with the family. Back to work 6PM-830PM. Got my stuff ready for breakfast/gym and kissed the wife good night. Out by 9:30 PM. The thing that annoys me is I seen my kids for maybe 1 hour yesterday. The littlest one attached himself to my leg and threw a fit when I left. That's just hard. I may have to repeat this today but I hope not. I dunno about the rest of you but my family is #1. I sometimes forget this but when you kids hug you and say don't go makes shit tuff. Good new is I am going to a Dad/Kid church function tomorrow and should have some great quality time with them. I feel like I never see them and I need this as much as them.

WO
Bi's, Tri's, Abs, Cardio

HS Bicep (preacher) - 74x10, 94x10, 139x5, 119x5, 94x7
- Love this. Same as my PR weight at 139 but missed by a couple reps. Happy being last PR was 20+lbs heavier in full bulk mode and now I am still low carbed (5 days). Refeed tomorrow btw

Tricep Pushdown (t-bar) - 100x10, 150x10, 180x8, 200x4 PR
- Not a lil PR either! I killed it by 40lbs.
- I pulled my sleeves up and holy shit my tri's looked great. I can't wait to see them after the fat/water peels away.

DB Hammer Curls - 40x10, 45x3, 40x7
- Bi where fried but I did them anyway.
- These make my viens pop life a MF'er which is nice to see they are coming back.

Seated Overhead DB Ext - 50x10, 80x5
- Haven't done these in awhile.

Nautilus Ab Machine - 140x10, 150x10, 160x6, 150x6

Treadmill - 30 min - speed 4.0 - Incline 15% - 500 cals

BTW my hams are screaming! I love it! :mango:

DawnMarie · 07-30-2007, 11:36 AM

I can SO relate to that feeling, I felt that way all week being home so late and kids going to bed shortly after I got home. Hope things get better/less crazy for you ASAP! Keep up the awesome job, you and CJ rock!

Watching you guys keep going despite all the craziness really helps us stay motivated too!

spaceclown · 07-30-2007, 01:58 PM

Wow what a terrible week last week. I ended doing about 60 hours at work with 15 on Friday and had to go in on Saturday to finish up. All weekend was jam packed with events so I was debating skipping today but well my addictive nature took over and drug my tired ass to the gym.

Weight: 231.5 - sweet!

HS Incline - 98x10, 188x10, 278x1/2 (right arm up and left arm said **** you), 258x3, 188x7

Flex Dip Machine - 210x10, 310x10, 330 (stack)x8

Flex Inc Pec Dec - 120x10, 130x10, 140x7 - niiiiiiice burn

Icarian Shoulder Press - 100x8, 110x6, 100x5

Flex Machine Lat Raise - 30x15, 60x10, 80x6

Cardio: Treadmill
Time: 30 Min
Cals: 497
Incline: 15%
Speed 3.5 for 15 min
Speed 4.0 for 15 min

That's all folks! I am very happy I got my ass in there.

DarkFalcon · 07-30-2007, 07:30 PM

Nice dedication SC! :clapping:

spaceclown · 07-31-2007, 02:52 AM

Quote:

Originally Posted by DarkFalcon

Nice dedication SC! :clapping:

Thanks man. If I don't go to the gym I am fawkin asshole the rest of the day so it was good.

spaceclown · 07-31-2007, 01:49 PM

Damn I can't believe my strength is rising on a cut! Fawk this shit is awesome! Damn I can't wait to eat hypocaloric and see some bigger strength gains. Wooo hooo --- yes I am a happy ass clown right now!

Weight: 231.0

Rack DeadLifts - 135x10, 225x10, 315x10, 405x10, 500x3 - PR
- 500 was awesome! Whole body shaking like crazy but I got 3 compared to a sloppy 1 last week.

Flex Dorsi Flexor - 110x10, 185x10, 245x8, 275 (full stack)x6 - PR

Flex Low Back - 300x10, 360x10, 405 (full stack) x25 - PR

DB Shrugs - 100x10, 120x10, 130x15 - PR

Treadmill - 555 cals burnt
speed 3.5, incline 15%, 5 min
speed 4.0, incline 20%, 25 min

Bam - On fawkin fire today! Have a great day all. Time to drowned in corporate bullshit.

07-20-2007, 01:43 PM	#181
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	7/20 - sick wo Well woke up with throat killing me. I felt bad but forced myself to at least do some cardio. I started with some deads but it just wasn't happening today. Treadmill 40 min total, 15% grade, 600 cals 5 min - speed 3.0 10 min - speed 3.5 25 min - speed 4.0 __________________ Spaceclown

07-23-2007, 01:56 PM	#182
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	7/23 - Remotivated and kickin ass! After seeing my cousin Damian kick ass in the Missouri/Ozark BB'ing Championships motivation to kick ass is at an all time high! Weight: 233 WO: HS Flat Bench - 97x20, 237x4, 207x7 HS Inc Bench - 188x7, 208x3, 188x4 Machine Fly - 150x10, 200x6, 200x4 HS Shoulder Press - 100x10, 150x5, 150x4 MC Rear Delt Fly - 100x5, 100x10, 100x10 Cardio: 30 minutes 562 cals 10 min - speed 3.5 - 15% grade 10 min - speed 4.0 - 20% grade 10 min - speed 4.0 - 25% grade __________________ Spaceclown

07-23-2007, 03:38 PM	#183
WifeofPsychoholic IMPC Contestant Join Date: Aug 2006 Posts: 130 Recipes: 0 Rep Power: 9	Re: Spacelown's teabagging mofos again - IMPC 07 log Yay motivation!

07-24-2007, 01:47 PM	#184
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	7/24 Went to bed late so I slept in some so only cardio today. Treadmill - 40 minutes - 665 cals 10 min - speed 3.5 30 min - speed 4.0 15 % grade. My knees are sore lately so I will keep an eye on them. I will wait on legs till Friday. __________________ Spaceclown

07-24-2007, 02:40 PM	#185
WifeofPsychoholic IMPC Contestant Join Date: Aug 2006 Posts: 130 Recipes: 0 Rep Power: 9	Re: Spacelown's teabagging mofos again - IMPC 07 log 15% grade at 4.0? Jogging uphill? Wow, dude.

07-25-2007, 02:32 AM	#188
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 Great job on the cardio and not running, I know how hard that is! :clapping: When I am on the incline treadmill at 5' 4" going 4.0 +, I look like a wind-up toy! lol __________________ 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

07-25-2007, 01:53 PM	#189
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	7/25 I figured being low carbing the last few days today would suck ass but today kicked ass! Rack Deadlifts - 135x10, 225x10, 315x10, 405x10, 500x1 BB Shrugs - 405x5, 315x15, 315x8 and 5 second hold on last rep Flex Low Back Machine - 330x10, 360x10, 400(stack)x10 Treadmill - 25 minutes - 20% grade - speed 4.0 - cals 456 __________________ Spaceclown

07-26-2007, 01:48 PM	#190
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	7/26 - legs are toast Woke feeling average but decided to do legs anyway. I didn't lift as heavy but the quality/form was great and result is my legs are more toasted than ever. First time in awhile but the puke factor was in full force to where after SLDL I went to the locker room for a minute cause I almost lost it. So yeah it was a good day. After almost all leg exercises I had to hold onto the equiptment for support cause I was going to fall over Since my legs where thrashed I figured lets continue this crazyness and limp to the treadmill and finish them off. BB ATG Squats - 135x10, 225x10, 315x6, 225x10 - weight was low but slow movements with slight pause at bottom killed. SLDL on box - 135x10, 225x10, 225x6 - I always forget to mention this but I always do them on a box and bring the bar down to where it touches the top of my foot. Leg Ext - 150x10, 190x8, 220(fulll stack)x6 - I love these. I pull my shorts up to watch my quads work. Really love it. Lying Leg Curls - 100x10, 130x5, 100x10 - Hams already toast but I needed to punish them more! Treadmill 30 minutes, 20% grade, speed 4.0, 555cals Very happy with todays WO. Nothing amazing on weights but I feel I killed the legs nicely. Stairs are already evil. __________________ Spaceclown

07-27-2007, 01:48 PM	#191
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	7/27 - Pump up those stick arms Wow what a grueling day yesterday. Woke up at 4 AM to train. Went to work from 7AM-4PM. Ate dinner with the family. Back to work 6PM-830PM. Got my stuff ready for breakfast/gym and kissed the wife good night. Out by 9:30 PM. The thing that annoys me is I seen my kids for maybe 1 hour yesterday. The littlest one attached himself to my leg and threw a fit when I left. That's just hard. I may have to repeat this today but I hope not. I dunno about the rest of you but my family is #1. I sometimes forget this but when you kids hug you and say don't go makes shit tuff. Good new is I am going to a Dad/Kid church function tomorrow and should have some great quality time with them. I feel like I never see them and I need this as much as them. WO Bi's, Tri's, Abs, Cardio HS Bicep (preacher) - 74x10, 94x10, 139x5, 119x5, 94x7 - Love this. Same as my PR weight at 139 but missed by a couple reps. Happy being last PR was 20+lbs heavier in full bulk mode and now I am still low carbed (5 days). Refeed tomorrow btw Tricep Pushdown (t-bar) - 100x10, 150x10, 180x8, 200x4 PR - Not a lil PR either! I killed it by 40lbs. - I pulled my sleeves up and holy shit my tri's looked great. I can't wait to see them after the fat/water peels away. DB Hammer Curls - 40x10, 45x3, 40x7 - Bi where fried but I did them anyway. - These make my viens pop life a MF'er which is nice to see they are coming back. Seated Overhead DB Ext - 50x10, 80x5 - Haven't done these in awhile. Nautilus Ab Machine - 140x10, 150x10, 160x6, 150x6 Treadmill - 30 min - speed 4.0 - Incline 15% - 500 cals BTW my hams are screaming! I love it! :mango: __________________ Spaceclown

07-30-2007, 11:36 AM	#192
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 I can SO relate to that feeling, I felt that way all week being home so late and kids going to bed shortly after I got home. Hope things get better/less crazy for you ASAP! Keep up the awesome job, you and CJ rock! Watching you guys keep going despite all the craziness really helps us stay motivated too! __________________ 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

07-30-2007, 01:58 PM	#193
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	7/30 - back 2 work Wow what a terrible week last week. I ended doing about 60 hours at work with 15 on Friday and had to go in on Saturday to finish up. All weekend was jam packed with events so I was debating skipping today but well my addictive nature took over and drug my tired ass to the gym. Weight: 231.5 - sweet! HS Incline - 98x10, 188x10, 278x1/2 (right arm up and left arm said **** you), 258x3, 188x7 Flex Dip Machine - 210x10, 310x10, 330 (stack)x8 Flex Inc Pec Dec - 120x10, 130x10, 140x7 - niiiiiiice burn Icarian Shoulder Press - 100x8, 110x6, 100x5 Flex Machine Lat Raise - 30x15, 60x10, 80x6 Cardio: Treadmill Time: 30 Min Cals: 497 Incline: 15% Speed 3.5 for 15 min Speed 4.0 for 15 min That's all folks! I am very happy I got my ass in there. __________________ Spaceclown

07-30-2007, 07:30 PM	#194
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Re: Spacelown's teabagging mofos again - IMPC 07 log Nice dedication SC! :clapping:

07-31-2007, 01:49 PM	#196
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	7/31 - Fat down, strength up, that's how I like to **** Damn I can't believe my strength is rising on a cut! Fawk this shit is awesome! Damn I can't wait to eat hypocaloric and see some bigger strength gains. Wooo hooo --- yes I am a happy ass clown right now! Weight: 231.0 Rack DeadLifts - 135x10, 225x10, 315x10, 405x10, 500x3 - PR - 500 was awesome! Whole body shaking like crazy but I got 3 compared to a sloppy 1 last week. Flex Dorsi Flexor - 110x10, 185x10, 245x8, 275 (full stack)x6 - PR Flex Low Back - 300x10, 360x10, 405 (full stack) x25 - PR DB Shrugs - 100x10, 120x10, 130x15 - PR Treadmill - 555 cals burnt speed 3.5, incline 15%, 5 min speed 4.0, incline 20%, 25 min Bam - On fawkin fire today! Have a great day all. Time to drowned in corporate bullshit. __________________ Spaceclown

08-01-2007, 02:04 PM	#197
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39