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Trane33
02-27-2012, 06:26 PM
:omg:Current weight: 255.6lbs.
Benchpress: 280lbs.
Militarypress: 155lbs.
Squat: 350lbs.
Deadlift: 390lbs.
My goals are to continue the 5/3/1 and barbell/dumbell complexes 3 times a week, until I get my target weight of 200 and hopefully by the end of the year. I just want to be able to kill a brick, be cut and able to run fast with endurance.
Monday February 27th workout:
15 minutes dumbell complex
squats 3 sets of 10
decline pushups 3 sets of 10
dumbell bent rows 3 sets of 10
dumbell shrugs 3 stets of 10
norest between first two sets with 1 minute rest between the first and second set. i had to rest on my 3rd set due to my lungs being on fire. Future reference, i shall due 4 sets of 12 rep on all exercisesand ease my way into complexes starting with 30 seconds rest between each exercise and 90 seconds rest between sets and just until i get use to it, and move up from ther

2kool
03-03-2012, 03:54 PM
Wed. Feb. 29th 2012 workout:
dumbell complex:
db overhead press 3 sets 10 rep db sumo-squats 3 sers 10 reps triplestop pushup 3sets 7 reps db romanian deadlift 3sets 10reps
bent scalpula raises 3sets 10
rested maybe 15 sec. between each execise and about 60-75sec. between complex circuits.

Trane33
03-08-2012, 07:49 PM
flat bench warm-up:
5-115
5-145
3-175
main lift:
5-190
5-215
4-245
squats warm-up:
5-130
5-160
3-195
main lifts:
5-210
5-240
5-275
supplementation(s):
dumbell flat bench:
30lb 10 reps, 55lb 10 reps, 70lb 2 sets of 9

Trane33
03-11-2012, 08:16 AM
:dj:5/3/1:
military press warm-up
65lbs-5reps
80lbs-5reps
100lbs-3reps
main lifts
105lbs-5reps
120lbs-5reps
140lbs-6reps
deadlifts warm-up
150lbs-5reps
185kbs-5reps
220lbs-3reps
main lifts
240lbs-5reps
275lbs-5reps
315lbs-6reps
supplementary workout:
seated row warm-up
120lbs-10reps
main lifts
145lbs 3sets-9reps
db overhead press warm-up
35lbs-10reps
main lifts
55lbs 3sets-6reps
pulldowns warm-up
40lbs-10reps
60lbs-10reps
120lbs 3sets-10 reps
Just trying to back into the feel of things, this s$#t hurts. Later I will add structure to my plan(less or more frequency and type of supplemental exercises as the need changes).

Trane33
03-21-2012, 10:26 AM
:scratch:I did some workout last week but nothing worth mentioning.
However i started a new routine and left doing 5/3/1 due to no time.
Wednesday March 21, 2012
flat bench warm-up:
45lb 10 reps, 95lb 10 reps, 130lb 8 reps
main lifts:
195lb 12 reps, 205lb 7 reps
hammer chest press warmup:
90lb 7 reps
mainlifts:
160lb 12reps, 170lb 10reps, 180lb 5reps
dumbell flyes:
30lb 12 reps, 40lb 10reps, 50lb 5reps
HIIT: 6min on treadmill
burned 90 cal. and went .44 of a mile 1min on at 5.5 and 1 min off at 3.2

Not bad, i've got what needs to be tweeked for my next bout in order to finish all my reps and to have at least 20min on the treadmill, to burn at least 320 cal.

2kool
03-21-2012, 04:36 PM
very paradoxically ostensible workout

StickyMickey
03-21-2012, 05:14 PM
Revoke the ghetto card!!!!

Trane33
03-22-2012, 11:27 AM
ostensibilism is :scratch: the innate ability to sense the obvious, not just what you see with your minds eye.(Mahat Whidby)
Thursday March 22, 2012
squat warm-up:
115lb 9seps, 155lb 7reps
mainlifts:
205lb 12reps, 225lb 8reps
45 degree leg press:
225lb 12reps, 315lb 10reps, 405lb 10reps
HIIT: same as the workout before.

I still did not have enough time to add another set to my squat nor another execise to my routine. On top of that, i still didn't get on the treadmill as long as i wanted to. Gotta fix that crap.

Trane33
03-22-2012, 11:35 AM
:mad:
Revoke the ghetto card!!!!

love the ghetto card

Trane33
03-27-2012, 08:15 PM
:bow:Routine:
45 degree leg-press machine
warm-up: 180lb 10reps, 180lb 9reps, 270lb 8reps
mainlifts: 360lb 12reps, 380kb 10reps, 400lb 8reps
front-squat machine
warm-up: 110lb 10reps
mainlifts: 160lb 12reps, 180lb 10reps, 200lb 8reps
calf-raises: mainlifts: 30lb dumbell 13 reps, 25lb dumbell 11reps, 35lb dumbell 11reps
HIIT: 22min. burned 224 cal., dist. 1.3 mls.
Summary: I could have used more warm-up sets for the calves. I'm up to 1and 1/2 min. running at a pace of 5.5 on the treadmill and 1min. walking at a pace of 3.0. Will get bwtter in time especially when i find some way tj stop my hip from hurting.

2kool
03-27-2012, 08:43 PM
what kind of sissy la-la workout is this? leg press MACHINE, front squat MACHINE, calf raises!?!?

just kidding, well not really...

Trane33
03-28-2012, 07:34 PM
what kind of sissy la-la workout is this? leg press MACHINE, front squat MACHINE, calf raises!?!?

just kidding, well not really...

Well i can't say anything, nothing beats using a barbell and weights but for the sake of time i think i'm gonna switch from thos routine to a circuit training routine fod better fat loss and more muscle groups hit.I'll be sure to comment on yours Castanza.

Trane33
04-10-2012, 06:14 PM
:read::omg:dumbell circuit: no rest between exercises and 1 min. rest between sets
50lb dumbells:
lying db press- 1st set 20reps, 2nd set 16reps
db bent-rows-1st set 15reps, 2nd set 15reps
seated db overhead press 1st set 15reps, 2nd set 12reps
db squat 1st set 11reps, 2nd set 5reps
db bicep curls 1st set 8reps, 2nd set 8reps
stiff-legged deadlift 1set 15reps, 2nd set 15reps
ab circuit:
planks 3sets 30 seconds
side planks 3sets 30 seconds each side( 1 min. rest between sets)
Goals: I plan to in exactly 2 weeks to work my way up to 3 sets. Before that can happen i must first figure out a better rep range to not only get my goals of cutting and staying strong; but also so that i can get more sets without tiring out. Also i'm going to stick to a routine consisting of 3 day circuit mon., wed., fri., and on tue. and thur. to incorporate plyometric exercises. This crap is gonna kill me.

2kool
04-10-2012, 07:24 PM
good to see this updated. just try to stick with it, i'm trying to do that myself.

Beast
04-10-2012, 08:56 PM
Hey, bro. Just in my experience, I've had success cutting with using a normal 4-8 rep range. I personally don't think doing high reps is that beneficial. It's mostly about what you eat. :thumbup:

Trane33
04-12-2012, 06:02 PM
Hey, bro. Just in my experience, I've had success cutting with using a normal 4-8 rep range. I personally don't think doing high reps is that beneficial. It's mostly about what you eat. :thumbup:

I appreciate that Beast, and I have decided to cut back the reps and try to do more sets, it's just gonna take time to work my way up there, but I'll make it. I plai to even add some plyometrics maybe on off days to start, cause this crap takes the wind out of me. Whats your thoughts.

Trane33
04-12-2012, 06:05 PM
good to see this updated. just try to stick with it, i'm trying to do that myself.

...........forever alone. :-{>

Trane33
04-12-2012, 06:29 PM
circuit: no rest between exercises 1min. between sets
decline push-ups 1st set 15reps, 2nd set 15reps, 3rd set 13reps
double db bent-rows 1st set 12reps, 2nd sets 12reps, 3rd set 10reps
calf raises 1st set 15repsm 2bd set 15reps, 3rd set 14reps
shrugs 1st set 15reps, 2nd set 11reps, 3rd set 13reps
inner ab circuit:
3sets 30 seconds hold and 1min. rest between sets
planks
side planks
reg. ab curcuit:
2sets 11reps no rest between sets 1min. rest between sets
russian twists, hands overhead crunch, seated flatbench leg pull-ins

Beast
04-13-2012, 03:57 PM
I appreciate that Beast, and I have decided to cut back the reps and try to do more sets, it's just gonna take time to work my way up there, but I'll make it. I plai to even add some plyometrics maybe on off days to start, cause this crap takes the wind out of me. Whats your thoughts.

I think some plyo is good for recovery, as long as you don't overdue it. Just make sure you're eating enough protein and other calories, too!

Bako Lifter
04-13-2012, 04:44 PM
Seeing as how your struggling to fit a certain amount of work into a limited amount of time, might i suggest looking up Crossfit? It would directly apply to your goals and specific situation. Just a suggestion.

Trane33
04-14-2012, 07:04 PM
Seeing as how your struggling to fit a certain amount of work into a limited amount of time, might i suggest looking up Crossfit? It would directly apply to your goals and specific situation. Just a suggestion.

Crossfit, well ok im willing to see what that is all about. I trust your advice and i appreciate it also Bako Lifter

Trane33
04-14-2012, 07:12 PM
I think some plyo is good for recovery, as long as you don't overdue it. Just make sure you're eating enough protein and other calories, too!

You know, come think of it i'm really just now getting into this whole circuit thing and don't know how much i should or should not be eating of micro or macro-nutrients. For that matter nor hiw many calories i should be consuming. I know i've gotta find my maintenance calories, at least thats what i'm told and then subtract 300-500cal. from it, but still no clue on micro or macro. I'll find it though before this weekend is over hopefully. Thanks again Beast.