Yardie's mission to ABS!!!! - Page 25

Yardicus · 03-28-2007, 06:52 AM

3/27

Elliptical: 25 min

Treadmill: 15 min

Stepper: 5 min

cals burned: 578

Yardicus · 03-30-2007, 09:59 PM

3/30 Quicky

Decline Bench: 75x15, 135x10, 170x5, 205x3, 225x2

Smith High incline bench: 110x8, 125x8, 140x8

Str8bar cable pushdowns: 140x12, 150x9

Yardicus · 04-02-2007, 08:06 PM

4/2

elliptical: 15 min

Stepper: 6 min

Treadmill: 10 min

Elliptical: 10 min

Stepper: 4 min

total time: 45 minutes

Cals Burned: 544

Yardicus · 04-04-2007, 01:02 AM

4/1

2 hours of softball practice

4/3 workout 1

Treadmill:
w/u x 1 min
jog 1.5 miles x 16:02
cool down x ~3 min

Cals Burned: 302

notes:
-nice pace, not a hard run...treadmill times are always slower than road anyway for some reason... a 12 minute mile is ALOT harder/faster on a treadmill than the road, at least on these

everyone at the gym tends to agree too, so i know it's not just me
-off to brazilian jiu-jitsu

Current weight: 209

DarkFalcon · 04-04-2007, 08:01 AM

You've been really consistant with working your cardio these last months how have you felt it's affected your overall health and feeling?

Yardicus · 04-05-2007, 09:52 PM

it's been good...my stamina is far past most of the other people of my skill/time level in jiu-jitsu...I can goi longer without a break, and recover faster than they do. Also just the past few weeks, me and the fiance have both noticed visible changes in my torso and arms. bumpin my cardio up now to ~1hr per day, and readded a fat burner to my regimine, so hopefully we'll start sprinting to those abs rather than jogging now

Yardicus · 04-05-2007, 09:54 PM

4/3 Workout 2:

BJJ: 90 minutes

4/5 workout 1:

Elliptical: 20 min

Stepper: 7.5 min

Elliptical: 7.5 min

Treadmill: 10m

total: 45 min / 563 calories burned

Yardicus · 04-08-2007, 12:37 AM

4/7

Elliptical: 25 minutes

Stepper: 13 min

Bike: 7 min

Treadmill: 20 min

Cals Burned: 850/65 minutes

Rope Pushdowns: 85x15, 100x12

Cable Curls: 100x15, 115x12

Pullups: // x 3, WG x 3, CU x 4

Cable Crossovers: 70x15, 80x12

Yardicus · 04-10-2007, 04:45 AM

4/9

Elliptical: 5 min

Squats: 45x15, 100x10, 175x5, 225x5, 250x5, 275x5, 300x5(rest pause)

CG Bench: 95x10, 125x8, 150x5, 165x5, 175x5, 190x5, 200x5

Shrugs: 225x5, 285x5, 335x5, 390x5, 410x5

notes:
-decent workout
-squats were ok...a bit high at the end, and quite heavy/hard, but got through them
-bench was weak after exhausting myself on squats...strong off chest, struggled with middle range...easy lockouts
-shrugs felt strong, solid ROM and form. nice

Yardicus · 04-13-2007, 08:52 PM

4/10

BJJ x 2 hours

-technique work, preparing to get my 1st stripe on my white belt

4/13

Elliptical: 12 min

Squats: 45x15, 100x10, 150x5, 215x5, 230x5

Push Press: 100x5, 125x5, 145x5, 165x5

Deadlifts: 275x5

Alt DB Curl: 30x15

Stepper: 6 min

Elliptical: 12 min

Total cals: 373

notes:
-this/next week's workouts based on the texas method
-decent workout, lower back/legs were still spent from monday
-weights a bit up on normal diet

Current weight: 210

DarkFalcon · 04-13-2007, 09:47 PM

Quote:

Originally Posted by Yardicus

it's been good...my stamina is far past most of the other people of my skill/time level in jiu-jitsu...I can goi longer without a break, and recover faster than they do. Also just the past few weeks, me and the fiance have both noticed visible changes in my torso and arms. bumpin my cardio up now to ~1hr per day, and readded a fat burner to my regimine, so hopefully we'll start sprinting to those abs rather than jogging now

Sweet. That's what I like to hear.

DarkFalcon · 04-13-2007, 09:48 PM

Oh by the way drop in the 2007 IMPC pics section and give Chet a hard time.

acbrits08 · 04-16-2007, 03:35 AM

Well hallo thar Yardie. You're looking good, look forward to following

Curl Master · 04-16-2007, 06:51 PM

Quote:

Originally Posted by Yardicus

4/10

BJJ x 2 hours

-technique work, preparing to get my 1st stripe on my white belt

4/13

Elliptical: 12 min

Squats: 45x15, 100x10, 150x5, 215x5, 230x5

Push Press: 100x5, 125x5, 145x5, 165x5

Deadlifts: 275x5

Alt DB Curl: 30x15

Stepper: 6 min

Elliptical: 12 min

Total cals: 373

notes:
-this/next week's workouts based on the texas method
-decent workout, lower back/legs were still spent from monday
-weights a bit up on normal diet

Current weight: 210

Nicely designed program doing the ellipitical before doing your leg exercises will give you a chance to warm up your legs before your workout to get the blood flowing to the muscles and help to prevent injury. Look forward in the future to checking out your workouts.

Yardicus · 04-18-2007, 06:17 AM

4/17

Elliptical: 20 min

Stepper: 5 min

Treadmill: 35 min (some walk, some high incline walk, 2 miles run)

Cals: 823 /60 min total

Yardicus · 04-19-2007, 12:54 AM

4/18

elliptical: 5 min

Leg press: 350x15, 475x10, 585x6, 700x6, 810x6

Deadlift: 300x6(+25lb/1rep)

Push Press: 105x5, 135x5, 155x5, 185x5(+20lb)

Alt DB Curl: 35x15(+5lb)

notes:
-leg press instead of squat today bc lower bacjk was a bit sore and wanted to do my DL set
-DL felt strong and easy
-push presses were ok...wrists still getting used to that bend again, but not bad
-alt curls felt strong, good forearm veins...next week we'll try for 40x15

acbrits08 · 04-19-2007, 01:12 AM

Definitely beating me out on deadlift...good looking workout bro. You still on the keto diet?

04-16-2007, 03:35 AM	#733
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	Well hallo thar Yardie. You're looking good, look forward to following __________________ Division III Football - We do it for the scars and the stories, not the fame...

04-19-2007, 01:12 AM	#737
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	Definitely beating me out on deadlift...good looking workout bro. You still on the keto diet? __________________ Division III Football - We do it for the scars and the stories, not the fame...

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03-28-2007, 06:52 AM	#721
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	3/27 Elliptical: 25 min Treadmill: 15 min Stepper: 5 min cals burned: 578

03-30-2007, 09:59 PM	#722
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	3/30 Quicky Decline Bench: 75x15, 135x10, 170x5, 205x3, 225x2 Smith High incline bench: 110x8, 125x8, 140x8 Str8bar cable pushdowns: 140x12, 150x9

04-02-2007, 08:06 PM	#723
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	4/2 elliptical: 15 min Stepper: 6 min Treadmill: 10 min Elliptical: 10 min Stepper: 4 min total time: 45 minutes Cals Burned: 544

04-04-2007, 01:02 AM	#724
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	4/1 2 hours of softball practice 4/3 workout 1 Treadmill: w/u x 1 min jog 1.5 miles x 16:02 cool down x ~3 min Cals Burned: 302 notes: -nice pace, not a hard run...treadmill times are always slower than road anyway for some reason... a 12 minute mile is ALOT harder/faster on a treadmill than the road, at least on these everyone at the gym tends to agree too, so i know it's not just me -off to brazilian jiu-jitsu Current weight: 209

04-04-2007, 08:01 AM	#725
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	You've been really consistant with working your cardio these last months how have you felt it's affected your overall health and feeling?

04-05-2007, 09:52 PM	#726
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	it's been good...my stamina is far past most of the other people of my skill/time level in jiu-jitsu...I can goi longer without a break, and recover faster than they do. Also just the past few weeks, me and the fiance have both noticed visible changes in my torso and arms. bumpin my cardio up now to ~1hr per day, and readded a fat burner to my regimine, so hopefully we'll start sprinting to those abs rather than jogging now

04-05-2007, 09:54 PM	#727
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	4/3 Workout 2: BJJ: 90 minutes 4/5 workout 1: Elliptical: 20 min Stepper: 7.5 min Elliptical: 7.5 min Treadmill: 10m total: 45 min / 563 calories burned

04-08-2007, 12:37 AM	#728
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	4/7 Elliptical: 25 minutes Stepper: 13 min Bike: 7 min Treadmill: 20 min Cals Burned: 850/65 minutes Rope Pushdowns: 85x15, 100x12 Cable Curls: 100x15, 115x12 Pullups: // x 3, WG x 3, CU x 4 Cable Crossovers: 70x15, 80x12

04-10-2007, 04:45 AM	#729
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	4/9 Elliptical: 5 min Squats: 45x15, 100x10, 175x5, 225x5, 250x5, 275x5, 300x5(rest pause) CG Bench: 95x10, 125x8, 150x5, 165x5, 175x5, 190x5, 200x5 Shrugs: 225x5, 285x5, 335x5, 390x5, 410x5 notes: -decent workout -squats were ok...a bit high at the end, and quite heavy/hard, but got through them -bench was weak after exhausting myself on squats...strong off chest, struggled with middle range...easy lockouts -shrugs felt strong, solid ROM and form. nice

04-13-2007, 08:52 PM	#730
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	4/10 BJJ x 2 hours -technique work, preparing to get my 1st stripe on my white belt 4/13 Elliptical: 12 min Squats: 45x15, 100x10, 150x5, 215x5, 230x5 Push Press: 100x5, 125x5, 145x5, 165x5 Deadlifts: 275x5 Alt DB Curl: 30x15 Stepper: 6 min Elliptical: 12 min Total cals: 373 notes: -this/next week's workouts based on the texas method -decent workout, lower back/legs were still spent from monday -weights a bit up on normal diet Current weight: 210

04-13-2007, 09:48 PM	#732
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Oh by the way drop in the 2007 IMPC pics section and give Chet a hard time.

04-18-2007, 06:17 AM	#735
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	4/17 Elliptical: 20 min Stepper: 5 min Treadmill: 35 min (some walk, some high incline walk, 2 miles run) Cals: 823 /60 min total

04-19-2007, 12:54 AM	#736
Yardicus Cutting Yardie Join Date: Apr 2005 Location: Indiana Posts: 918 Recipes: 0 Rep Power: 26	4/18 elliptical: 5 min Leg press: 350x15, 475x10, 585x6, 700x6, 810x6 Deadlift: 300x6(+25lb/1rep) Push Press: 105x5, 135x5, 155x5, 185x5(+20lb) Alt DB Curl: 35x15(+5lb) notes: -leg press instead of squat today bc lower bacjk was a bit sore and wanted to do my DL set -DL felt strong and easy -push presses were ok...wrists still getting used to that bend again, but not bad -alt curls felt strong, good forearm veins...next week we'll try for 40x15