spaceclown

No carb wo

DB BP - 40x10, 60x10, 80x8, 90x2
Low Cable Fly - 40x10, 60x10, 70x6
MC Inline Fly - 120x10, 160x8, 180x6
MC Flite Pulldown - 90x10, 180x10, 230x6
MC Vert Row - 100x10, 130x10, 150x6
MC Low Back - 300x10, 375x10, 405(stack)x20
MC Shoulder Press - 100x10, 140x10, 200x8
MC Side Lateral Raise - 60x10, 80x10, 100x7

Arc Trainer - 5 min but all I could do. I could not find a comfortable position on this thing.
Treadmill - 15 min, speed 4, incline 20
Total cardio cals ~300.
Ran out of time.

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Spaceclown

spaceclown

From now on just figure all workouts are on no carbs till competition.

Knee Raises - 20, 20, 20
Nautilus Abdominal - 100x20, 120x15, 140x10

Treadmill - 45 minutes - 755 cals
5 minutes - speed 3.5 - incline 15
5 minutes - speed 4.0 - incline 20
35 minutes - speed 4.0 - incline 15

Another day down. Tomorrow bi's, tri's and whatever else plus more cardio.

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Spaceclown

spaceclown

Superset
Preacher Curls - 75x10, 85x8, 85x6
T-Bar Tri Cable Pushdown - 100x20, 110x15, 120x12

Superset
Hammer Curls - 30x10, 35x10, 30x10
Bent-over 1 arm tri ext - 30x10, 25x10, 25x10

Eliptical (True Strider)
30 min, 352 cals, Sport Interval setting

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Spaceclown

asianbabe

wazzzzup spaceclown!!!! just droppin' by to say hai~

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spaceclown

Oh hai!

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Spaceclown

spaceclown

Current weight 221.0

Flex Ab Machine (basically crunches) - 75x20, 105x20, 150(stack)x10
Rotary Torso (each side, no rest) - 80x10, 100x10, 110x10
Hanging Leg Raises - 20, 10

Treadmill - 45 minutes - 760cals
40 minutes - speed 3.5-4.0 - incline 15-20
5 minutes - jog/sprint to finish it out

Not sure it the most prudent thing to sprint to the end but I enjoy the mental push. When legs are toast and I am winded I dig deep inside and force myself to sprint it out.

Great day today, tomorrow legs and mo cardio!
:mango::mango::mango::mango::mango:

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Spaceclown

spaceclown

Did a little diet experiment and had only 50g of carbs. All post wo and really no issues. May try it again today and carb up Sat.

Weight 220.0

Squat - slow with three seconds negs - 135x10, 235x8, 315x8
- wow those negs make lightweight into heavyweight

HS Leg Press - 221x10, 421x10, 601x10, 691x7
- I like this machine alot. It does suck that I do 100+lbs lighter than the other machine but it seems to force me to push through the heels so its a winner.

SLDL on box - 135x10, 235x8, 235x8
- keeping it light still for the back

* Weird finger pain do the SLDL making gripping hard. Not sure what that was about but feeling better now. It the finger between the pinky and middle. The knuckle/joint closest to the finger nail just gave me a weird ass pain outta nowhere.

Seated Calves - 90x50, 90x50, 90x50

Treadmill - 30 min, 500 cals
5 min - speed 3.5 - incline 15
25 min - speed 4.0 - incline 20

Sat/Sun rest but will try to sneak in cardio if the wife allows it.

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Spaceclown

spaceclown

Sluggish morning.
All weekend I was dragging ass and this morning was no different. I got my ass to the gym though. I was in the locker room and I forgot my log book and mp3 player at home. 2 things I do not work without. Pissed off I hit the treadmill anyway and skipped weights.

30 mins treadmill 3.5 speed and 15 incline for 485 cals.
30 mins is all I could handle with no music playing so I left. I will make it up tomorrow.

Also somewhat pissed my carb up blew me up like a mother fawker. 5lb blow up when I typically go up 2. Kinda a mental kick in the sack. Not a good day at all.

This week will be a bit odd to top it. The wife lost her grandmother Friday so Wed/Thurs diet is going to be tricky. I still will be in the gym in the morning though, guaranteed.

Have a great Monday all!

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Spaceclown

spaceclown

I remembered my mp3 player and log book!

All sets are no rest drop sets. Form over weight.

DB press - 45x10, 50x10, 55x8
MC Inc Flys - 100x10, 90x10, 70x10, 60x10, 50x10
Cable Rows - 105x10, 90x10, 75x10, 60x10
MC Shoulder Press - 100x15, 50x12, 60x10
MC Preacher Curls - 100x10, 80x10, 60x10
Tricep Pushdown - 120x10, 110x10, 90x10, 60x10

Treadmill 30 minutes 500cals
5 min - speed 3.5 - incline 15
25 min - speed 4.0 - incline 15

Felt good to actually do a complete workout!
Brother-in-law is flying in to stay with us so maybe I can sneek to the gym for some cardio tonight. Last night wasn't happening. It was my 7 year olds 1st day at Karate and I had to watch. I was pretty cool. He had a blast.

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Spaceclown

spaceclown

Well after dinner I got a kitchen pass and hit the gym again (9/11).

Treadmill - 30 min - 515cal
Speed 3.5-4.0 / Incline 15-20

9/12 - Rest times where only enough to change weights/pins
Hack Squat (weights are plates only) - 90x10, 180x10, 270x10, 360x10
- I dunno what the initial resistance is but this thing will make you feel like a major puss.
Lying Leg Curls - 80x12, 100x12, 90x12
Leg Ext - 100x10, 120x10, 140x12
Seated Calf - 180x15x15x15

Treadmill 60 minutes 1030cals
speed 3.5-4.0 incline 15-20

Good stuff!
Won't be on much if any today. Have a wake to attend to this afternoon and will be gone all evening. Diet I have no clue.

Tomorrow - I will be hitting the gym but may not post. I will be at a funeral all day.

Have a great week all!

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Spaceclown

spaceclown

Not details but here is the just of it.

chest/back/shoulders
HS Inclines, Flite Pulldowns, DB Mil press, Side/rear laterals supersetted

30 min treadmill - 500 cals
5 min speed 3.5 incline 15
25 min speed 4.0 incline 20

Completely dead this morning.

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Spaceclown

spaceclown

Another busy day lined up. Missed a couple days work so it's catch up time. Tonight going to try to go out with some friends for dinner. Should be a good time.

Weight is still staying the same but BF is dropping. Doesn't get much better than that.

Low rest times
HS Bicep - 70x10, 90x10, 115x9
Standing DB Overhead Tri Ext - 40x10, 55x10, 70x10

Superset
Cable Curl - 80x10, 100x10, 100x10
Tri Pushdown - 110x10, 120x10, 120x10

Knee Raises - 15, 20, 25
Nautilus Abdominal - 100x50, 120x25, 140x15
Nautilus Rotary Torso, No Rest, Ea side - 100x10x3sets

Treadmill - 35 min, speed 3.5, incline 15, 570 cals

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Spaceclown

spaceclown

Well I ditched caffeine last week pre-workout and man that sucked nuts. Well today I stimmed to the gills and did some cardio and I was on fawkin fire!

Dreadmill
60 minutes - 1200 cals
5 min - incline 15 speed 3.5
25 min - incline 20 speed 4.0
30 min - incline 25 spped 4.0

Dripping goodness that felt awesome and stamina the whole time. Felt like a damn machine. Feeling really really focused about the comp now and giving it 110%. Diet is doing solid. Weight and BF down and everything is going very well. Still skeptical at the end result but at this momentum don't count this clown out just yet.

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Spaceclown

madman911

I'd never count the clown out... you're a disciplined bastard of no small abilities. I fully expect you to drop jaws and pants come November.

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spaceclown

9/17
Sleep sucked ass last night! I woke up about every hour and decided at 3:50 to just get up and hit the gym. Brought some trap deads back in since the back is feeling good now.
Trap Deads - 170x10, 260x10, 350x10, 400x6
Leg Ext - 140x10, 180x10, 220(stack)x8
Treadmill
45 minutes - 767 cals
5 min - speed 3.5, incline 15
10 min - speed 4.0, incline 15
25 min - speed 4.0, incline 20
5 min - speed 5.5, incline 2
Felt really good for lack of sleep. Will try to hit hams/calves later in the week.

9/18
Upper back had slight DOMS but nothing major. Did chest and wow really felt the back then. Also my my right ankle in back of the hump is causing so slight pain. I am thinking the high inclines on the treadmill may have strained the ligament so I will keep inclines at the 15 range for awhile.
DB Flat Bench - 45x10, 60x10, 75x10
DB Low Inc Flyes - 30x10, 40x10, 40x10
Dips - BWx15, BWx12, BWx10
Knee Raises - 20, 20, 20
Nautilus Abdominal - 110x20, 120x10, 120x12
Treadmill - 60 min - 1000cals
5 min - speed 3.5 - incline 15
55 min - speed 4.0 - incline 15
Good stuff!

9/19
Move dat fat ass boy!
Treadmill - 60 min - 1030 cals
Incline 15-20, Speed 3.5-4.0
Chest, Back DOMS are kicking! Ankle is all good though.

9/20
HS Curls (weight is plates only) - 70x15, 90x12, 90x10
EZ Skulls - 45x15, 55x12, 45x12
Standing Cable Bicep Curls (on cable x-over) - 40x15, 50x10, 50x8
Tri Pushdown - 110x10, 110x10, 110x10
Treadmill - 60 min - 1100 cals
5min - 3.5/15
10min - 4.0/15
45min - 4.0/20
Zero carb day. Wish me luck

9/21
Dragging ass this morning. Woke up and went downstairs to take my supps etc. and notice my laptop was on. I sat down to turn it off and as I was waiting I passed out so when I woke up I was late so I had a short session today.
Treadmill - 45 min - 670cals
Yep thats it.

9/23
Great bbq yesterday with family. My cousin that competes gave me lots of advice which is awesome but the big ****** calls me into the kitchen and the bastard was chowing on some cheesecake laughing. He said he had to cause he doesn't get to do it to many others getting ready for a comp. Fawker! Then he taunted me while I was eating chicken, brocolli, sweet potatoes as he was chowing 2 helpings of pasta, brats and all kinds of shit. It really didn't bother me since the sweet potato after no carbs tasted so fawkin good. Oh and get this shit. I dropped weight after my carb up. Usually I go up but nope dropped to 216. I am going to do 3-2-1-0 repeat on carbs this week. Basically 3 meals carbs, 2 meals, etc. and they are all consumed before lunch.
WO
Been slackin so I went a bit long.
HS Bench - 97x10, 187x10, 237x1, 1876
HS Incline - 98x10, 148x10, 118x10
Cable x-over high - 50x10x3sets
Cable x-over low - 50x10x3sets
Rack Deads - 225x10, 405x10, 500x2
WG Lat Pulldowns - 140x10, 155x8, 12512
Flex Low Back - 345x10, 405(stack)x10x2sets
DB Shrugs - 100x20, 115x20, 120x12
Treadmill - 30 min - 565cals
Shorter time but much harder speed/incline
Speed 4.1-4.3
Incline 15-30

9/24
Woke up late after shitty sleep.
45 min dreadmill for 800 cals. Dats it. Going to talk the boss into letting go to the garage for some weights tonight.

9/24 evening WO @ home
Looked like a damn Animal ad. Dirty old garage @ night with a single light bulb. Hotter than hell but fun stuff.
BB Hammer Curls - 75x10, 85x10, 90x10
Tri Pushdown - Weight only. Don't know initial resistance but its alot. 50x10, 70x10, 90x10
Alt Inc DB Curls - 25x10x2, 25x8
Tri Kickbacks - 25x10x3
Pinwheel Curls - 25x10x3
Standing Tri Ext using a 45lb plate - 20/20/20

9/25 - Very lethargic today
Treadmill - 35 min - 635 cals. Varied speed/incline

9/26
Friday and weekend WO's may be a bit odd. I have to travel for work so I will have to make do at the hotel. Should be able to figure out travel today and hopefully find a hotel that at least has a dreadmill. Travel definately may impact diet. Might have to live on shakes a bit. I have a 7hr drive to one location, do work, travel 3hrs to the other location, do work, then hotel. So it should be interesting.
Machine Horizontal Squat thingy - heals only - 195x10, 180x15, 180x18
- here is a pic http://www.fitwestinc.com/images/catalog/268435771.jpg
Lying Leg Curls - 100x12x3sets
Standing Calves - 90x15, 135x12, 180x12
Treadmill - 30min - 560cals
speed 3.5 - 4.1, incline 15-24
Weight: tiny, something is working cause I am definately dropping now! 213

9/30
Well Thurs/Friday I was on the road all day so no wo's. Diet was good.
Sat - Felt terrible, lethargic, just nasty
Squat - 135x8, 225x8, 315x8
Leg Press - 200x8, 400x8, 580x8
Sumo Ham Press - 200x12x3 - major pain on these even light
treadmill - 30 min - 485 cals - incline 15, speed 3.5
Total shit WO but better than nothing. Got sick that night.
today feeling the same but will try another wo later.

10/1
Yesterday was a wash. Way under the weather and took a nap. Last night had night sweats and chills so what does my dumb ass do? Slept in an extra hour yet still woke up in time for cardio.
Empty stomach dreadmill
30 min - 550 cals
Speed 3.5-4.2
Incline 15-24
Thats it. Going to go home in a few and get more rest. Feeling like shit still.

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Spaceclown

spaceclown