Hi, my name is Kali and i am a food addict!

kaliman91 · 01-04-2006, 02:08 PM

Well i figured i would go ahead and start a journal on here.I already keep one on 2 other sites but i figure the more people that see it the more help i can get and the more people i might be able to help.

I will go ahead and post all of my workouts so far this week and i have posted pics in another thread here but i will post some more this weekend. I am entered in a body compisition contest which ends on Monday and i will post the before and after pics i use for that contest.
I plan on continuing my lean dieting for another few weeks.I would like to get my bf under control then i will make a decision if i wanna continue cutting or not.

kaliman91 · 01-04-2006, 02:09 PM

MONDAY

Cardio on an empty stomach for 1 hour around 6 AM.Done on a treadmill.

2 PM Chest/Bi's/Cardio

Smith Incline BB Super Set with EZ Bar Curls
135 15 reps~~~~~>40 15 reps
185 10 reps~~~~~>60 10 reps
275 10 reps~~~~~>95 11 reps Up 1 rep on both
275 9 reps~~~~~>95 8 reps Up from 265@ 9 reps and up from 85@12
275 6 reps~~~~~>85 12 reps Up from 255@ 7 reps up 1 rep on curls
255 9 reps~~~~~>85 11 reps Up 2 rep on bench and 1 rep on curls

Flat bench DB Super Set with Hammer curls
105's 8 reps~~~~~>45's 12 reps Up from 100's @ 8
105's 7 reps~~~~~>45's 10 reps Up from 100's @ 8
90's 11 reps~~~~~>45's 10 reps Up from 85's @ 11

Dips Super Set with Incline Db curls
BWT+20lbs 8 reps~~~~~>35's 9 reps Up 20lbs on Dips and up 1 rep on Curls
BWT+20lbs 7 reps~~~~~>30's 11 reps Up 20lbs on Dips
BWT 10 reps~~~~~>30's 9 reps Up 1 rep in dips
On first two sets i finished with two extra reps with just BWT

I was pretty tapped out so i skipped the Hammer Strength Declines

Cardio:
3 minute warmup
45-60 sec @ 10 MPH and 6% Incline
60 sec rest @ 3.5 MPH
9 sets

A very good workout. Again with the strength gains but I did kinda fizzle out at the end on Dips and Incline curls. Man i love how i rebound on mondays and Tue from the carb up weekends. I may take on of those carb up days and put it on Thur so it give me that boost on Thur and Fri. This might have alot to do with why i have been draggin ass on back days and even my shoulder workouts arent as strong as my Mon or Tue workouts.
Anyway things are good!

kaliman91 · 01-04-2006, 02:10 PM

TUESDAY

50 minutes of cardio this morning. I dropped the Redline today and i tell you it was hard t keep my HR up were it was.(145-148)I usually build it up to 150 and then i keep droppping the incline as i go to keep it around 145 or so.
Today it was even tougher to keep my HR around 135. Actually it felt like it did when i get over 150.So this is gonna be an adjustment for sure.
I had to go in alittle earlier this morning so i only had a limited time to get my cardio in.

I have legs this evening.

Quads Hammies Calves

Squats Super set with Incline Standing Calf Raises
135 15 reps~~~~> BWT 20 reps
185 10 reps~~~~> 100 15 reps
275 15 reps~~~~> 220 15 reps
275 15 reps~~~~> 220 15 reps
315 8 reps~~~~> 220 15 reps

Hack Squats (Plates only)
380 14 reps Up from 360 @ 15 reps
380 13 reps Up from 360 @ 13 reps
380 12 reps Up from 360 @ 12 reps
380 10 reps Up from 360 @ 9 reps
270 17 reps Up 2 reps

SLDL Super Set with Seated Calf Raise
95 15 reps~~~~~>145 13 reps
190 12 reps~~~~~>145 12 reps Up 5lbs on SLDL same reps
190 11 reps~~~~~>145 11 reps Up 5lbs on SLDL same reps
190 10 reps~~~~~>145 10 reps Up 5lbs on SLDL same reps

One leg Leg curls Super Set with Leg Ext.
50 14 reps~~~~~> 120 15 reps Up 2 reps
50 13 reps~~~~~> 135 11 reps Up 15lbs on Leg Ext.
50 12 reps~~~~~> 135 10 reps Up 15lbs on Leg Ext.

Very good workout.Althought towards the end i was on fumes and then Leg Curls super set with Leg Ext were not very intense and i took alittle long break between sets.I started to feel kind sick but its going away now.I was actually kinda crabby when i got home and the soon to be wife took the worst of it. LMAO
I was worried that my workouts might begin to suffer since i went cold turkey from the Redline.But all was good.

kaliman91 · 01-04-2006, 02:10 PM

1 hour of cardio this morning. This cardio with no stim sucks! I need my crack for cardio. I need to find something to pick me up. I plan on ordering some Green Tea extract.Do you guys think this will help with the morning cardio at all?

Today is an off day.

kaliman91 · 01-05-2006, 06:55 PM

1 Hour of cardio on an empty stomach this morning on a treadmill.If i didnt mention i dont track the cals distance i just keep track of my HR making sure it is around 140-145 thoughout the whole hour.Usually its about 4.0mph-4.1mph with an inlcine from 10% at the begining to 5% by the end of the session.was up alittel late lastnight watching the game but i still manged to get up at 5am and get the cardio in

I have shoulders and tri's this afternoon along with a HIIT cardio session.

Weight: 229
BF: 21.9

kaliman91 · 01-05-2006, 10:54 PM

Shoulders Tri's & Cardio

Seated DB Presses Super Set with Seated 1 Arm Laterals
25's 15 reps
25's 10 reps
50's 10 reps
95's 8 reps~~~> 17.5 15 reps
85's 8 reps~~~> 17.5 10 reps
85's 9 reps~~~> 17.5 10 reps
85's 8 reps

Side Laterals Super Set with Upright Rows
35's 15 reps~~> 35's 11 reps
35's 13 reps~~> 35's 12 reps
35's 12 reps~~> 25's 8 reps

Skulls Super Set with Reverse PecDeck
75 10 reps Warmup
130 9 reps~~~>100 15 reps
130 7 reps~~~>100 12 reps
115 8 reps~~~>100 10 reps
115 7 reps

Dips (up 5lbs from last week)
Body Weight +30lbs 8 reps~~~>3 reps BWT only
Body Weight +30lbs 8 reps~~~>2 reps BWT only
Body Weight 10 reps
Body Weight 9 reps

Pressdowns
110 10 reps
100 9 reps
100 8 reps

Cardio Instead of HIIT i just did a straight jog the whole time after a 5 minute warmup i ran for 25 minutes @ 6.5 MPH

This is the first time i can recall in many many weeks i made no strenght gains at all. I am not to upset i figured it was gonna last forever. Hell i have been cutting for 13+ weeks i beleive.I am bound to have a bad workout now and again. I am very surprised i had such an off day because i actually upped my carbs lastnight and alittle this morning.So i really cant explain why after so many weeks of make steady gains on everything with low carb the day i make sure i have plenty of carbs i make no significant progress.
Oh well atleast i didnt lose anything and the intensity was good.
So all in all i am pretty happy to be able to say i have lost zero strength/muscle and dropped 22lbs since Oct 31st.:nosthumbs

SoMdHunter · 01-06-2006, 01:07 AM

Quote:

Originally Posted by kaliman91

Shoulders Tri's & Cardio

Skulls Super Set with Reverse PecDeck
75 10 reps Warmup
130 9 reps~~~>100 15 reps
130 7 reps~~~>100 12 reps
115 8 reps~~~>100 10 reps
115 7 reps

Dude.....you can do skull crushers with 75-130lbs? I do them on arm days with DB's and I can handle maybe 35lbs in each hand. You are da man!

kaliman91 · 01-06-2006, 12:03 PM

Quote:

Originally Posted by SoMdHunter

Dude.....you can do skull crushers with 75-130lbs? I do them on arm days with DB's and I can handle maybe 35lbs in each hand. You are da man!

LOL! Thanks SoMdHubter!:weight_li

kaliman91 · 01-06-2006, 02:48 PM

One hour of cardio this morning instead of the normal power walk i went for a run.Nothing to fast i kept the pace slow (5.5-5.7 MPH) for 30 minutes then the final 30 i just did a power walk on an incline like normal. Just did this for a change because i was bored. HR was alittler higher then normal(150-155)while running.
Today I have Back and Traps with some hill sprints afterwards.

kaliman91 · 01-07-2006, 12:27 AM

Here are some comparison Pics from begining to current.

kaliman91 · 01-07-2006, 12:29 AM

A few more.........

kaliman91 · 01-07-2006, 12:30 AM

Last one............I am still a fat bastard but i am workin on it.:crazy1:

kaliman91 · 01-07-2006, 01:54 PM

One hour of cardio this morning on an empty stomach. Off the rest of the day.
Weight : 228
BF: 21.7

IceDragon · 01-07-2006, 04:28 PM

Nice one, looking good, man.

Keep it up...

kaliman91 · 01-08-2006, 01:19 PM

Thanks for checkin in Ice.:nosthumbs
45 minutes of empty stomach cardio this morning on a treadmill.HR kept between 135-145.
Rest of the day is an off day and i will be spending it on the couch watching the playoffs.

kaliman91 · 01-09-2006, 01:51 PM

One hour of cardio on a treadmill this morning as usual. Keeping HR around 140-145.
Weight is between 228-229 and my bf this morning was 21.7.

This afternoon i have chest and bi's.

kaliman91 · 01-09-2006, 10:22 PM

Ok i decided to finish this week out and work on what i am gonna do for a routine change.And start fresh on Monday.
Today i decided to drop the Super sets and just use a normal workout and go heavier weight and low rep.

Chest/Bi's/Cardio

BB Smith Incline
135 15 reps
185 10 reps
225 5 reps
285 8 reps
295 5 reps
295 5 reps
255 10 reps Up 1 rep

Flat bench
110's 6 reps
110's 6 reps
110's 5 reps
90's 11 reps

Dips Super Set
BWT+30lbs 7 reps>>>>>3 reps of BWT
BWT+30lbs 6 reps>>>>>3 reps of BWT
BWT 9 reps

Cable Flies
180 12 reps
180 12 reps

EZ Bar curls
40 15 reps
70 10 reps
100 6 reps>>>>>70 X 6 reps>>>>>40 X 10 reps
100 5 reps>>>>>70 X 5 reps>>>>>40 X 10 reps

1 Arm Db Preacher Curls
30 8 reps
30 8 reps
30 8 reps

Cardio
3 minute warmup
8 sets
10 MPG 9% Incline 30 sec
3.5 MPH no Incline 60 sec
Then 5 minute jog at 7.5 no incline
2 minute cool down

I had some fun going heavier. With so many weeks of short rest periods today was a cake walk. And i didnt even get lathered up till in was almost finished with my flat db's..
Workout was obviously alittle longer because of the longer rest periods and no super sets.But this week i will continue with the heavier low rep routine except for legs.

kaliman91 · 01-10-2006, 01:34 PM

I was running alittle behind this morning so i was only able to get in 45 minutes of cardio instead of my normal hour.
This afternoon i have quads calves and hammies.

kaliman91 · 01-11-2006, 01:57 PM

One hour of cardio this morning. 30 minutes on a bike and 30 on a treadmill.
Today is normally an off day for lifting but i took yesterday off instead so this afternoon i will do legs.

kaliman91 · 01-11-2006, 09:42 PM

Quads Hammies Calves

Squats
135 15 reps
185 10 reps
275 12 reps
275 12 reps
315 7 reps
315 5 reps

Hack Squats (Plates only)
380 14 reps
380 13 reps
380 12 reps
380 10 reps
270 12 reps

SLDL
95 15 reps
190 12 reps
190 11 reps
190 10 reps

Seated Calf
90 15 reps
145 12 reps
145 12 reps
145 10 reps
145 10 reps

Standing Incline calf raise
240 15 reps
240 15 reps
240 13 reps
240 12 reps
As you can see i dropped all the super sets and just did a straight workout.
I actually lost reps on my squats but i think i finally got my form down and really felt like i was truely push with my heals.I guess i was just not sitting back far enough and i noticed i was looking down so this seemed to help alot.
My weight on SLDL look so weak but if i go any heavier i feel most of the stress on my back and nothing on my hammies.This sucks because i feel like such a wuss but what can you do i guess.

kaliman91 · 01-12-2006, 02:01 PM

50 minutes of cardio this morning. I was draggin ass and just suffering thru this cardio session. My legs are very fatigued this morning. They arent really sore yet just feel like i am wearing cement shoes the whole time.

This afternoon is Shoulders Tri's and HIIT. Again i will drop the supper sets and i will lower the reps and raise the weights.

kaliman91 · 01-12-2006, 10:04 PM

Shoulder's Tri's Cardio

Smith Seated Presses
Bar 15 reps
95 10 reps
135 10 reps
185 5 rep
235 6 rep
235 5 rep
245 4 reps
185 8 reps

Side Laterals
30's 15 reps
30's 12 reps
30's 12 reps
30's 10 reps

Skulls Super
75 10 reps
140 5 reps
130 8 reps
130 6 reps
130 5 reps

Dips
BWT+40lbs 7 reps
BWT+45lbs 6 reps
BWT+45lbs 6 reps
BWT+45lbs 6 reps

CGBP
185 10 reps
235 6 reps
245 5 reps

20 min jog 7 MPH

Went heavy on everything except for the laterals.I should have used the 35's but if i go any higher i sacrifice form alot so i see no reason in going up to the 40's with crappy form.
Everything else went well.Kinda strange not walkin around half outta breath from the super sets and short rest periods between each set.
CGBP was difficult because i have done these in awhile so they really didnt feel right so i need to work on forum and drop the weight down alittle next week i think.

01-04-2006, 02:08 PM	#1
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	Hi, my name is Kali and i am a food addict! Well i figured i would go ahead and start a journal on here.I already keep one on 2 other sites but i figure the more people that see it the more help i can get and the more people i might be able to help. I will go ahead and post all of my workouts so far this week and i have posted pics in another thread here but i will post some more this weekend. I am entered in a body compisition contest which ends on Monday and i will post the before and after pics i use for that contest. I plan on continuing my lean dieting for another few weeks.I would like to get my bf under control then i will make a decision if i wanna continue cutting or not.

01-07-2006, 04:28 PM	#14
IceDragon Amateur Join Date: Oct 2005 Location: The Plains of Seshannoh Posts: 80 Recipes: 0 Rep Power: 4	Nice one, looking good, man. Keep it up... __________________ Live by the Nine, Die by the Sword. :dumbells: Lifter for life.

01-04-2006, 02:09 PM	#2
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	MONDAY Cardio on an empty stomach for 1 hour around 6 AM.Done on a treadmill. 2 PM Chest/Bi's/Cardio Smith Incline BB Super Set with EZ Bar Curls 135 15 reps~~~~~>40 15 reps 185 10 reps~~~~~>60 10 reps 275 10 reps~~~~~>95 11 reps Up 1 rep on both 275 9 reps~~~~~>95 8 reps Up from 265@ 9 reps and up from 85@12 275 6 reps~~~~~>85 12 reps Up from 255@ 7 reps up 1 rep on curls 255 9 reps~~~~~>85 11 reps Up 2 rep on bench and 1 rep on curls Flat bench DB Super Set with Hammer curls 105's 8 reps~~~~~>45's 12 reps Up from 100's @ 8 105's 7 reps~~~~~>45's 10 reps Up from 100's @ 8 90's 11 reps~~~~~>45's 10 reps Up from 85's @ 11 Dips Super Set with Incline Db curls BWT+20lbs 8 reps~~~~~>35's 9 reps Up 20lbs on Dips and up 1 rep on Curls BWT+20lbs 7 reps~~~~~>30's 11 reps Up 20lbs on Dips BWT 10 reps~~~~~>30's 9 reps Up 1 rep in dips On first two sets i finished with two extra reps with just BWT I was pretty tapped out so i skipped the Hammer Strength Declines Cardio: 3 minute warmup 45-60 sec @ 10 MPH and 6% Incline 60 sec rest @ 3.5 MPH 9 sets A very good workout. Again with the strength gains but I did kinda fizzle out at the end on Dips and Incline curls. Man i love how i rebound on mondays and Tue from the carb up weekends. I may take on of those carb up days and put it on Thur so it give me that boost on Thur and Fri. This might have alot to do with why i have been draggin ass on back days and even my shoulder workouts arent as strong as my Mon or Tue workouts. Anyway things are good!

01-04-2006, 02:10 PM	#3
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	TUESDAY 50 minutes of cardio this morning. I dropped the Redline today and i tell you it was hard t keep my HR up were it was.(145-148)I usually build it up to 150 and then i keep droppping the incline as i go to keep it around 145 or so. Today it was even tougher to keep my HR around 135. Actually it felt like it did when i get over 150.So this is gonna be an adjustment for sure. I had to go in alittle earlier this morning so i only had a limited time to get my cardio in. I have legs this evening. Quads Hammies Calves Squats Super set with Incline Standing Calf Raises 135 15 reps~~~~> BWT 20 reps 185 10 reps~~~~> 100 15 reps 275 15 reps~~~~> 220 15 reps 275 15 reps~~~~> 220 15 reps 315 8 reps~~~~> 220 15 reps Hack Squats (Plates only) 380 14 reps Up from 360 @ 15 reps 380 13 reps Up from 360 @ 13 reps 380 12 reps Up from 360 @ 12 reps 380 10 reps Up from 360 @ 9 reps 270 17 reps Up 2 reps SLDL Super Set with Seated Calf Raise 95 15 reps~~~~~>145 13 reps 190 12 reps~~~~~>145 12 reps Up 5lbs on SLDL same reps 190 11 reps~~~~~>145 11 reps Up 5lbs on SLDL same reps 190 10 reps~~~~~>145 10 reps Up 5lbs on SLDL same reps One leg Leg curls Super Set with Leg Ext. 50 14 reps~~~~~> 120 15 reps Up 2 reps 50 13 reps~~~~~> 135 11 reps Up 15lbs on Leg Ext. 50 12 reps~~~~~> 135 10 reps Up 15lbs on Leg Ext. Very good workout.Althought towards the end i was on fumes and then Leg Curls super set with Leg Ext were not very intense and i took alittle long break between sets.I started to feel kind sick but its going away now.I was actually kinda crabby when i got home and the soon to be wife took the worst of it. LMAO I was worried that my workouts might begin to suffer since i went cold turkey from the Redline.But all was good.

01-05-2006, 06:55 PM	#5
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	1 Hour of cardio on an empty stomach this morning on a treadmill.If i didnt mention i dont track the cals distance i just keep track of my HR making sure it is around 140-145 thoughout the whole hour.Usually its about 4.0mph-4.1mph with an inlcine from 10% at the begining to 5% by the end of the session.was up alittel late lastnight watching the game but i still manged to get up at 5am and get the cardio in I have shoulders and tri's this afternoon along with a HIIT cardio session. Weight: 229 BF: 21.9

01-05-2006, 10:54 PM	#6
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	Shoulders Tri's & Cardio Seated DB Presses Super Set with Seated 1 Arm Laterals 25's 15 reps 25's 10 reps 50's 10 reps 95's 8 reps~~~> 17.5 15 reps 85's 8 reps~~~> 17.5 10 reps 85's 9 reps~~~> 17.5 10 reps 85's 8 reps Side Laterals Super Set with Upright Rows 35's 15 reps~~> 35's 11 reps 35's 13 reps~~> 35's 12 reps 35's 12 reps~~> 25's 8 reps Skulls Super Set with Reverse PecDeck 75 10 reps Warmup 130 9 reps~~~>100 15 reps 130 7 reps~~~>100 12 reps 115 8 reps~~~>100 10 reps 115 7 reps Dips (up 5lbs from last week) Body Weight +30lbs 8 reps~~~>3 reps BWT only Body Weight +30lbs 8 reps~~~>2 reps BWT only Body Weight 10 reps Body Weight 9 reps Pressdowns 110 10 reps 100 9 reps 100 8 reps Cardio Instead of HIIT i just did a straight jog the whole time after a 5 minute warmup i ran for 25 minutes @ 6.5 MPH This is the first time i can recall in many many weeks i made no strenght gains at all. I am not to upset i figured it was gonna last forever. Hell i have been cutting for 13+ weeks i beleive.I am bound to have a bad workout now and again. I am very surprised i had such an off day because i actually upped my carbs lastnight and alittle this morning.So i really cant explain why after so many weeks of make steady gains on everything with low carb the day i make sure i have plenty of carbs i make no significant progress. Oh well atleast i didnt lose anything and the intensity was good. So all in all i am pretty happy to be able to say i have lost zero strength/muscle and dropped 22lbs since Oct 31st.:nosthumbs

01-06-2006, 02:48 PM	#9
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	One hour of cardio this morning instead of the normal power walk i went for a run.Nothing to fast i kept the pace slow (5.5-5.7 MPH) for 30 minutes then the final 30 i just did a power walk on an incline like normal. Just did this for a change because i was bored. HR was alittler higher then normal(150-155)while running. Today I have Back and Traps with some hill sprints afterwards.

01-07-2006, 01:54 PM	#13
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	One hour of cardio this morning on an empty stomach. Off the rest of the day. Weight : 228 BF: 21.7

01-08-2006, 01:19 PM	#15
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	Thanks for checkin in Ice.:nosthumbs 45 minutes of empty stomach cardio this morning on a treadmill.HR kept between 135-145. Rest of the day is an off day and i will be spending it on the couch watching the playoffs.

01-09-2006, 01:51 PM	#16
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	One hour of cardio on a treadmill this morning as usual. Keeping HR around 140-145. Weight is between 228-229 and my bf this morning was 21.7. This afternoon i have chest and bi's.

01-09-2006, 10:22 PM	#17
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	Ok i decided to finish this week out and work on what i am gonna do for a routine change.And start fresh on Monday. Today i decided to drop the Super sets and just use a normal workout and go heavier weight and low rep. Chest/Bi's/Cardio BB Smith Incline 135 15 reps 185 10 reps 225 5 reps 285 8 reps 295 5 reps 295 5 reps 255 10 reps Up 1 rep Flat bench 110's 6 reps 110's 6 reps 110's 5 reps 90's 11 reps Dips Super Set BWT+30lbs 7 reps>>>>>3 reps of BWT BWT+30lbs 6 reps>>>>>3 reps of BWT BWT 9 reps Cable Flies 180 12 reps 180 12 reps EZ Bar curls 40 15 reps 70 10 reps 100 6 reps>>>>>70 X 6 reps>>>>>40 X 10 reps 100 5 reps>>>>>70 X 5 reps>>>>>40 X 10 reps 1 Arm Db Preacher Curls 30 8 reps 30 8 reps 30 8 reps Cardio 3 minute warmup 8 sets 10 MPG 9% Incline 30 sec 3.5 MPH no Incline 60 sec Then 5 minute jog at 7.5 no incline 2 minute cool down I had some fun going heavier. With so many weeks of short rest periods today was a cake walk. And i didnt even get lathered up till in was almost finished with my flat db's.. Workout was obviously alittle longer because of the longer rest periods and no super sets.But this week i will continue with the heavier low rep routine except for legs.

01-10-2006, 01:34 PM	#18
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	I was running alittle behind this morning so i was only able to get in 45 minutes of cardio instead of my normal hour. This afternoon i have quads calves and hammies.

01-11-2006, 01:57 PM	#19
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	One hour of cardio this morning. 30 minutes on a bike and 30 on a treadmill. Today is normally an off day for lifting but i took yesterday off instead so this afternoon i will do legs.

01-11-2006, 09:42 PM	#20
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	Quads Hammies Calves Squats 135 15 reps 185 10 reps 275 12 reps 275 12 reps 315 7 reps 315 5 reps Hack Squats (Plates only) 380 14 reps 380 13 reps 380 12 reps 380 10 reps 270 12 reps SLDL 95 15 reps 190 12 reps 190 11 reps 190 10 reps Seated Calf 90 15 reps 145 12 reps 145 12 reps 145 10 reps 145 10 reps Standing Incline calf raise 240 15 reps 240 15 reps 240 13 reps 240 12 reps As you can see i dropped all the super sets and just did a straight workout. I actually lost reps on my squats but i think i finally got my form down and really felt like i was truely push with my heals.I guess i was just not sitting back far enough and i noticed i was looking down so this seemed to help alot. My weight on SLDL look so weak but if i go any heavier i feel most of the stress on my back and nothing on my hammies.This sucks because i feel like such a wuss but what can you do i guess.

01-12-2006, 02:01 PM	#21
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	50 minutes of cardio this morning. I was draggin ass and just suffering thru this cardio session. My legs are very fatigued this morning. They arent really sore yet just feel like i am wearing cement shoes the whole time. This afternoon is Shoulders Tri's and HIIT. Again i will drop the supper sets and i will lower the reps and raise the weights.

01-12-2006, 10:04 PM	#22
kaliman91 Pro Stature Join Date: Dec 2005 Location: St Louis Posts: 227 Recipes: 0 Rep Power: 5	Shoulder's Tri's Cardio Smith Seated Presses Bar 15 reps 95 10 reps 135 10 reps 185 5 rep 235 6 rep 235 5 rep 245 4 reps 185 8 reps Side Laterals 30's 15 reps 30's 12 reps 30's 12 reps 30's 10 reps Skulls Super 75 10 reps 140 5 reps 130 8 reps 130 6 reps 130 5 reps Dips BWT+40lbs 7 reps BWT+45lbs 6 reps BWT+45lbs 6 reps BWT+45lbs 6 reps CGBP 185 10 reps 235 6 reps 245 5 reps 20 min jog 7 MPH Went heavy on everything except for the laterals.I should have used the 35's but if i go any higher i sacrifice form alot so i see no reason in going up to the 40's with crappy form. Everything else went well.Kinda strange not walkin around half outta breath from the super sets and short rest periods between each set. CGBP was difficult because i have done these in awhile so they really didnt feel right so i need to work on forum and drop the weight down alittle next week i think.