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Ammotroop
03-19-2007, 05:38 PM
THE RETURN
Well, I am back. I never stopped lifting, but I had changed my priorities from - Running, cutting, to Nothing but lifting, back to running and cutting and now I am on a 70% lift and 30% cardio work out. The biggest thing I am going to change is my diet. I am going to, FOR THE FIRST time, eat a bunch of small meals through out the day. Today I slipped on the diet, becuase I was so busy at work, but I am going to try and maintain it as best as possible. I will post the diet in a follow up post.

THE GOAL
I would like to put on about 7-10 pds of muscle, and lose about 7-10 pounds of fat. Right now I weigh in at 207, and at 6'0 I dont look to bad, but I want to look stronger, and more importantly, BE STRONGER. Another one of my goals is to make the 1000 pound club at my Base Gym. It consist of the big three, Bench, Deads, and Squat. I am very very close to it, but I dont want to attempt it until I am sure I can do it.

STAY WITH ME
About 6 mths ago, I was the strongest I had ever been. But I was also at about 225, and I couldnt run a sub 11 minute 1.5 mile run. I want to be able to run it under 10 like I can now, but at the same time be a strong FOCKER. To me, the most important part is going to be my diet. I have GOT to maintain and not give in to all my weak moments where those fatty poptarts and slices of cheese look so good!! I can and WILL DO THIS DAMN THING

THE MOTIVATION
People I work with are always like "You go to the gym so much, why arent you getting bigger" Mostly these are people who dont ever go, but I feel if I am putting in all these hard ass workouts, I want to see dividens. Feel me yet?? Anyways, I am going to be on here daily, sometimes more. Any tips and comments are always welcome.

Ammotroop
03-19-2007, 05:52 PM
This is my third week on this new program. I really like it. I only have 45 min to lift at lunch and this allows me to get all the important things in. Today was LEG day!!!

Squats
225 - 8 Reps
245 - 6 Reps
265 - 4 Reps
300 - 1 Rep
225 - 5 Reps
135 - 14 Reps - Ass to Ground

Leg Press
Only counting weight on machine
90 pds - 12 Reps
180 pds - 10 reps
270 pds - 6 Reps
470 pds - 3 reps

Leg Ext
Reps went
8, 6, 4, 2 - 12 - Not sure of weight - will right it down next time(last set had the whole machine on it)

Leg Curl - Not sure
8, 6, 4, 4 - 12

Finished with a good little AB workout.

PT TODAY - Ran 1.5 miles

Diet slipped today, Lunch I had Subway, dinner was Turkey Chillie. Snack was a few slices of cheese, and piece of a poptart!! <---SUCKED

I am on NO explode. Need to get some Protien.

Ammotroop
03-20-2007, 06:27 AM
Ok -- My diet will consist of this.

0830 - Eat Protien ladden meal - Turkey Chili, Chicken Breast, or Egg Whites
1030 - PRE-WORK OUT MEAL - Eat Turkey Sandwich, Chicken Breast
1300 - Post Work out Shake - Protien Shake of some sort
1430 - Eat more protien - Chili again, Tuna, ect
1730 - Eat Dinner - Eat what Wife cooks !! Normally healthy (she is a health nut)

Now I am off to Hit the Dead liftss.....!!!! Time to pump the hatebreed and get swole!

Ammotroop
03-20-2007, 04:34 PM
Well here is how my day went today!

5AM - Run 4 miles on TM 6mph speed.
11AM - GYm
Deadlift -
245 - 8 reps
315 - 6 Reps
345 - 3 Reps
370 - 2 Reps
135 - 20 reps
Shrugs
225 - 8, 6
275 - 4, 3
135 - 15

Seated Dumbell raises
70 - 8 reps
70 - 6 Reps
80 - 4 reps
85 - Couldnt get it up!! LOL (no spotter)
40 - 15 reps
Calf raises
135 - 4 sets 12


PT - Ran 1.5 miles outside

Today was my cardio day, as you can see. Tommorow is an off day, so I can recover!! My legs and back need it! Got to maintain the diet on the off day! I can do it, I can do it.

offhegoes03
03-22-2007, 02:08 PM
looking good man, good luck with the new training plan.. eating 6-8 times a day is definitely the way to go, but it takes a little bit to get used to it. keep up with it and it gets easier.

Ammotroop
03-22-2007, 07:59 PM
Thanks for the advice off.

Had a hectic day at work on my day off so I was ready to take it out on the weights Today!

Behind head pull down
145x8
160x6
175x4
205x2
105x15
Front Pull downs
145x8
160x6
175x4
205x2
105x15
Cable Rows
145x8
160x6
175x4
205x3
120x15
Barbell curls
75x8
95x6
115x3
120x2
65x15
Preacher curls close grip
65x8
75x6
85x4
90x2
45x12
Standing alternating curls
35x8, 40x6, 40x4, 45x2, 20x12

Had a good AB workout too.

Diet - Started good, but was so busy it faltered througout the day. Had 3pm PT - ran 2.5 Miles, then a 1700 Softball game!

830 AM - Turkey breast
1030 AM Turkey Chili
1230 - Protien Shake - 2 scoops - Muscle milk
1900 - Pizza from Pizza Inn (I was there vollunteering and starving!!)


I still need to work on the diet, but I am slowly getting there!!! I will make it! I will get stonger and bigger!

Ammotroop
03-23-2007, 05:02 PM
Today was my "cheat day". I lifted and tried to eat well, but we had a bowling thing and we pretty much all drank some beer. First I went and lifted though.

All the Bench Presses were taken up today so I did decline!
Decline
205x8 - failry easy
225x6
245x3
265x1+1negative
135x20
Inline
135x8
155x6
185x3
205x1+1negative
135x10
Incline dumbell
75x7
75x5
75x4
80x2
35x16
Dips
BWx10, x7, x5, 4, 3 -
Dip machine - 135x20
Cable pull down
70x8
85x6
100x4
115x2
45x12
Normally do calves after this but had to go to the bowling tourney!!

930AM Turkey Breast
12-2 PM - Couple pitchers of beer
3pm - 2 Turkey Breast sandwhiches, Chips

Mike G
03-23-2007, 05:09 PM
Looking good bro. Nice setup with the diet and very good workouts.

Ammotroop
03-24-2007, 11:40 AM
Today was a cardio day.

Ran 3 miles on out door track. After I got home I got a real workout. I shoveled mulch and dirt into my truck, drove it to the dump and unloaded it. 700 pounds! It was a heck of a shoulder and back workout. Tommorow I might work on my tri's and bi's a little bit more. The weekend is when I work on my diet. Got to make sure that I do not splurge and eat junk food that I dont need.

Kiaran
03-24-2007, 12:55 PM
Nice leg work, bro. Keep the workouts comin.

Ammotroop
03-24-2007, 01:32 PM
Mike, Kiaran, I will. Next week should be even better cause my workout partner is back.

Built
03-24-2007, 02:04 PM
You're organized, and you're focussed. Good.

Now, some questions:
Are you gaining? What calories are you getting in?
Why so much pulldown work - why not chins?
(you might want to reconsider the behind the neck stuff)

Ammotroop
03-24-2007, 02:09 PM
I am gaining weight I think. I havent weighed in over a week, but I def feel like I am getting stronger. As far as the workout goes, I am doing a workout suggested to me on Animalpak.com. Been on it for about 4 weeks now I think!? After a few more weeks I am going to switch off to something a little different. Calories? I havent been adding them up like I should so I can not give you an honest anwser. I eat enough, I just got to make sure I eat RIGHT and at the right times. Today for example, I didnt eat until lunch time. But I didnt get up until 9am, went running and got home about 12.

offhegoes03
03-24-2007, 03:56 PM
looking good man.. i agree with built, I'd probably ditch the behind the neck stuff and would do pullups/chinups instead. Tracking calories definitely helps a ton because you can see if you really need to pick up your eating a bit or whether you're right on schedule. Good luck.

Built
03-24-2007, 04:01 PM
Why switch after only four weeks?

Have you looked at any of the splits on this board?

Ammotroop
03-24-2007, 07:26 PM
I have and their are some great ones! I used your BGB for a while. It will be 6 weeks when I switch, if I do. I like to mix up heavy and reps. Meaning I will increase my reps and lower my weight just a tad bit. Right now I am focusing on heavier weight for lower reps. Cant stick with the same one for too long or the body gets complacient. Gotta shock it!!! I could be wrong, I am def no pro at this! Any advice is taken with open arms!

Built
03-24-2007, 07:30 PM
I tend to change small things, like rep ranges, tempos, exercise order, I'll go from training sequentially to working in antagonist pairs ...do more, or less, unilateral work ... but rarely change the actual split.

Ammotroop
03-24-2007, 07:36 PM
Thats similar to what I will do. Instead of doing back and Bi's on Thurs, I will do Bi's and Tri's on Tues and Focus soley on Back on Thurs. The split I am doing is working very well right now though so we will see how it goes. I am going to try and set some PR's next week so we will see. The thing I would like to see the most improvment in is my squats. I feel like I should be getting more than I am now, but I am slowly making strides.

Ammotroop
03-25-2007, 01:24 PM
Today was a day where I hit the areas I didnt get a chance to due to time or whatever else reason.
Bench Press - Little lighter than normal, cause I just did chest Friday
135x10
185x8
205x6
225x4
245x2
255 - NO
Standing Barbell pull ups
95x10x3
Side raises
10x10x10
Pushups
1x60

Diet
In the morning I ate a turkey bacon sandwich on wheat, lunch was a chicken Quesadia, dinner will be chicken breast.

I am a little excited cause my workout partner will be back tommorow and we are going to see who made the most gains in the last four weeks, this week.

offhegoes03
03-25-2007, 02:44 PM
nice workout man.. hah one problem with your diet though, where's the mid morning snack and the mid afternoon snack? hah even if it is just 300-400 calories here and there, it helps a ton. If you want an example of what I do, it's usually:

Wake up at 9, 1st meal
Eat around 12, 2nd meal
Lift around 2-3, have about 600 calories from shakes + PWO meal
Eat around 6, 4th meal
Eat around 9, 5th meal
Eat around 11:30-12, 6th meal

It really does help if you break it into 6 600 calorie meals throughout the day. It's pretty easy for me now to get in these meals while I'm in school, but a little planning can help such as bringing shakes/small meals (cold sandwhiches, nuts, etc) with you wherever you go. Obviously this schedule will change once I graduate this year and get a job, but it's all about planning ahead and bringing stuff to munch on throughout the day.

Hope this helps though man.. it's tough at first, but gets easier the more you do it.

Ammotroop
03-25-2007, 03:14 PM
Yeah it is DEF tough. On the weekends I dont eat my 5 meals a day. Weekdays I do though. Here is what I do

830 - first Meal
1030 - Pre-Workout meal
11-12 LIFT
1230 - Post workout shake
3 - 4th meal
530 - 5 the meal

Weekends are hard to do because I sleep in, dont lift too much, kind of a recovery two days from the rough week workout. Dang you stay up late! I have been trying to get to bed no later than 9pm everyday. Your body needs its rest i hear! lol.. Thanks for the advice, it def helps!

offhegoes03
03-25-2007, 04:13 PM
hah yeah I do go to sleep late, but then again, none of my classes are before 11 and I wake up usually around 9, so I still get 9 hrs of sleep a night. I'll have to shift my schedule around once I enter the real world, but it'll involve going to sleep earlier and waking up earlier.

Ammotroop
03-26-2007, 03:26 PM
Major Leg day!!! Went pretty well, I had to lift after work instead of lunch due to training. Diet has went good today too.

830AM - 1 Chicken Breast
11AM - 1.5 Chicken breast
2PM - Turkey Breast
3PM - Workout
430PM - Protien Shake
545 - Wifey made chicken, Corn, oriental Rice
8PM - Plan on eating a snack of some sort -

Am I eating enough? I know I am getting enough protien, but what else could I add? should I add some bread and make sandwiches to get some Carbs in?

Squats
135x12
225x8
255x6
295x3
315x1 - Dont feel I got low enough
225x6
135x10 - Jump Squats
Leg Press
200x10
290x9
380x6
505x2
Leg Extension
190x8
240x6
250x5
250x3
100x12
Leg Curls
150x8
160x6
190x4
200x3
100x12
ABS - 10 min Great workout

Overall felt good. I have to continue to focus on getting low. That is my biggest concern. One of my pet peeves is people who squat lots of weight, but dont get in the hole.

Stumprrp
03-26-2007, 04:46 PM
damn brutal workout!

offhegoes03
03-26-2007, 09:03 PM
awesome job dude, you'll get the 315 with better form next time. hah, if you hate people squatting tons of weight, don't even come to my gym.. there's some douche there all the time that squats using the smith machine and does a ton of weight, but only goes a couple inches down. it's pathetic

Ammotroop
03-27-2007, 02:44 PM
Today was another good day. Only thing is I am getting shin splints a little now. No more running until I get some more shoes.

8am - Turkey sandwich
1030AM - Chicken Breast - NO EXPLODE
11AM workout
NOON - Protien shake - MM
130 - Bag of Penuts
Dinner - Something with Ground Turkey!
(Kinda slipped here cause I got so busy after lunch at work. Got to focus on that.

Deadlifts
225x8
315x6
365x3
385x1.5 - Couldnt lock out the second one.
135x12
Barbell shrugs
135x8
225x6
245x4
245x3
135x12
Seated Shoulder press
70x8
75x6
75x4
80x2
45x12
Calf raises - 3x12 - 185
Lat raises - 15x10x3

CARDIO
Ran 3 miles at 5am
Ran 1.5 Mile at PT
A good workout. Getting close to where I want to get with the deadlifts. A little more mass and I will be there. Weighed in at 209 today. Got tommorow off, and I need it! Legs are SHOT.

Ammotroop
03-29-2007, 02:44 PM
Today I was RUSHED in the gym. My partner was there along with ANOTHER guy! I only have 1 hour for lunch so I have to get in and get out. 3 people is just TOO much! Diet was good though.

8AM Turkey Breast Sandwich
10AM Can of Tuna
1pm Protien shake, Turkey breast meat
5pm - GOnna eat Chicken Soup wifey made

Lifts
Pull ups
BWX8, 6, 4, 4, 2(hold)
Pull downs - 145x8, 165x6, 190x4, 205x2
Rows - 145x8, 165x6, 190x4, 205x2
Barbell Curls - 85x8, 95x6, 105x4, 115x1+1 Neg
Standing alternating culrs - 35x8, 40x6, 45x4, 50x2, 22x14
AB WORKOUT
40 MINUTES ON THE ELIPITCAL

Kiaran
03-29-2007, 10:53 PM
Three can be a crowd when lifting. Nice moves, anyway. Really strong deads, man. Your goals are right around the corner, and you know it. Go for it.

Ammotroop
03-30-2007, 07:16 PM
Had a long lunch to lift, and it went well. I decided to max out on Bench. Went straight to 280 and got it. Shoulda tried 285 or 290 first. Owell. Couldnt get 290 on second try. Slowly but surley moving up. Next week we are on 12's so I will be using my home gym for a while.

Bench -
225x2
280x1
290 - no
225x5
Incline
135x10
185x6
205x4
215x1 and 1 negative
Incline DB
80x7
80x5
80x4
80x2
45x15
Flys - 3 good sets on the machine
Dips
BWx10,8,5,5 - Seated Dips - 135x10
Cable pull down
70x8
75x6
80x4
85x2
45x12

offhegoes03
03-31-2007, 10:51 AM
damn dude, really solid benching.. I agree though, 3 is way too much to have in a workout group.. really destroys the intensity that you can get when lifting by yourself or with only one other person.

Ammotroop
03-31-2007, 10:58 AM
OFF- Thanks, but I am irritated that it is not going up more. I am about to add Creatine to the mix.

Kirian - I hope so. I wouldnt mind being the strongest I have ever been at 26. Three is def a crowd.

Today was a cardio day.
Treadmill - 20 Minutes - 2 miles
Elipical - 20 Minutes
Sprints - 400, 200, 100 meters. The 400 was TOUGH!!!
Jump ropes - 3 sets of 1 min

Tommorow is an off day, but I have to dig up my driveway so I can lay gravel down. This will be a workout in itself.

Ammotroop
04-02-2007, 03:53 PM
Ahh...I love squat day! Sat night I went bar hopping and drank a little too much. I dont drink often, but when I do, it is a lot. Sunday I was paying the price! I think I am going to cut out the drinking period. I just feel it is that time in my life where I need to cut out all the bad ****. I am married with a 6 year old, not a young kid anymore. Well enough of that ****, here is what I did today!

8AM - Can o Tuna
1030AM - SANDWICH (Turkey) - NO EXPLODE
11AM - WORKOUT
1230 - Protien shake
3PM - WORKOUT 2 - Was a PT DAY
5PM - Buffulo wings, Turkey Sandwich
I didnt eat as well as I would have liked, but we were OUT of food in the HOUSE, wife didnt go grocery shopping until after work!

Lunch workout
Squats
225x8
275x5
295x3
305x1 - SHOULD HAVE DONE 2 or moved up! WHAT A WUSS!!
135x15
Leg Press
200x8
290x7
490x4
600x2 PR (This is just the weight, not counting weight of machine)
Leg Ext
270x8
290x6
305x4
305x2 SLOW
90x16
AB WORKOUT

3PM WORKOUT
Miltary Press
135x8
155x6
175x4
185x1, and 1 with help
90x15
Front raises
22x8
27x8
30x8
Side Raises
20x8x3
Barbell pull up
80x10x3
Burnout raises - 25pdsx30

Got home and did a bunch of yard work, to include shoveling grass from my driveway! Tough day, and my lgs love me for it!

offhegoes03
04-02-2007, 07:37 PM
Ahh...I love squat day! Sat night I went bar hopping and drank a little too much. I dont drink often, but when I do, it is a lot. Sunday I was paying the price! I think I am going to cut out the drinking period. I just feel it is that time in my life where I need to cut out all the bad ****. I am married with a 6 year old, not a young kid anymore. Well enough of that ****, here is what I did today!


hey man, sometimes we just reach that point in our lives where we just don't need to party anymore. Some people reach it earlier than others, but it's not bad when it happens. I honestly wouldn't go cold turkey unless you can't control yourself once you start. Personally, I've gone cold turkey before, but it is nice to sit around with some friends and have a cold corona or guinness or two. hah, nothing wrong with that as long as you can control yourself.

On another note, solid squatting man, don't beat yourself up over one rep, you'll get it next time!

Kiaran
04-02-2007, 11:41 PM
****ing strong leg press, jesus. Really nice work on the squats too. You'd be surprised how much the yardwork helps buld a strong back :) Keep it up.

Ammotroop
04-03-2007, 05:01 PM
Off - Yeah, but damn hangovers SUCK!!

Kir - Thanks, Not only is it a good workout, but the finished product is nice too.

Diet
8AM - Turkey Sand
11AM - NO explode
NOON - Protien shake, Tueky Sand
230 - Turkey Sand
6pm - Pork stew?

Working 12 hour shifts today, but got an hour to go to the gym at lunch.

Deadlift
8x245
6x335
2x385
1x395 - Getting up there - but this was tough
225x10
135x12
Shrugs
135x10
DB - 65x8
DB - 80x6
DB - 85x4
DB - 90x2
135x12
Good Mornings
135x8
155x6, 4, 2
Calf Raises
185x12x5

Kinda short, but I am sore as hell from yesterdays squats, and Deads are TUFF!! Got a break to let the legs recover 2marrow.

Stumprrp
04-03-2007, 05:05 PM
awesome deadlift man

Kiaran
04-04-2007, 11:26 PM
Damn, son, that deadlift is strong as hell. I'm gonna have to work overtime to top that ****. Nice work, dude :D

Ammotroop
04-05-2007, 07:14 PM
Stump - Thanks...but I wont be happy until I hit 450

Kirian - Yeah right, I also weigh bout 35 pounds more than you! thanks!

Pull ups -
BWx10
BW+10X7
BW+25x3
BWX5
Pull downs -
145x8
160x6
190x4
215x2
110x14
Cable Rows
145x8
160x6
190x4
215x2
110x14
Barbell Curls
75x8
95x6
115x4
125x1
65x12
Preacher Curls
65x8
75x6
85x4
95x1
45x12
Standing dumbell curls - Burnout, 45,35,30,25,15 - Start with 10 of each then work your self out
ABS

Rough day at work. 12 hour shift, then work out at lunch, then softball practice after work. Get home at 8pm, eat dinner then go to bed! Damn I hate working 12 hour shifts!

Diet
8AM - Turkey Sand
10AM - NO EXPLODE
NOON - Tuna
2 PM - Turkey SAnd
8pm - 2 Chicken Breast, Macaroni, Corn on Cob
9pm - Pop Tarts! - Snack time!!

offhegoes03
04-06-2007, 09:43 AM
damn, sounds like a busy day. good to see you got a solid workout in though. nice pullups

Coke
04-06-2007, 03:13 PM
Props for making time for some fine sessions during lunch hour and for being dynamic and active in general.

Nice job throughout, really stepping to it!!

Ammotroop
04-06-2007, 08:12 PM
Off - Yeah man, sometimes it can get overwelling, but just got to push on. Pull ups are TUFF, esp with weight!

Cocoa - thanks for dropping by, got to get the workout in sometime, lunch seems to be the time to do it.

CHEST DAY! For some reason today, I felt like pushing it. By the end of the workout my partner thought I was crazy and hated me! Today was hectic again. Worked 6-4, Sons baseball 6-7, my practice 7-8!!!!!! Its not going to get any easier, owell...gotta get bigger!

Bench Press
215x8
235x5 + 1 Assisted
255x2+2 Assisted (pissed off now)
265x1+1 Negative
135x25!!!!! I bet my partner I could do six more than him, ended up doing 10 more!
Incline
155x8
185x5+1 assisted
195x3
205x1+1Negative
135X16 (wide Grip) I lost this bet!! It was harder wider than I expected, plus I was BURNT!!!

Incline Dumbell (NOW I AM HURTING)
75x6
75x5
75x4
75x3 (I wanted to move up in weight, but had no strength)
Dips
BWx8, 6, 4 seated dips 135x16, 90x15
Cable pull downs
120x8
125x6
130x4
90x12
Close grip Bench
95x12x3
TOTALLY BURNT OUT

offhegoes03
04-07-2007, 11:26 AM
damn man.. pretty intense session.. how's the weight going? putting on a pound or two a week yet?

Kiaran
04-07-2007, 12:50 PM
You like pain don't you? Bench press looks strong, dude. Impressive burnouts too. You would totally eat 405 deadlifts alive right now.

Ammotroop
04-07-2007, 04:55 PM
Off - honestly I do not know. I havent weighed in almost 2 weeks. I will weigh in tommorow though. I wouldnt be suprised if I am at 213 though. I did NO cardio this week, working my long shifts, and I didnt exactly eat right. Meaning, Junk food. Seems I like to wake up in the middle of the night and eat pop tarts..lol...crazy huh. I am not cutting so it is not so bad, but I am trying my damndest to eat healthy.

Kir - Not really man, but I love that feeling after a good workout. You feel on top of the world, you know, indestructable. I hope I get 405, but I am still a little scared of it, because I got hurt last time pretty bad with it. I was out for 4 weeks. I will over come it.


Today was an off day. Had ball practice at 8 am in the cold. It sucked! Wanted to run on the treadmill, but had to do a lot of things around the house. Wouldnt it be nice to OWN a good treadmill? One of these days...

Ammotroop
04-08-2007, 10:45 AM
Cardio day...got to hate them!

Today I went to the gym and got on the treadmill. Ran 5 miles in 45 minutes. Not a bad pace. Weighed in at 211. I am about where I thought I would be. Creatine to be added to the mix starting tommorow. DEUCES!

Stumprrp
04-08-2007, 10:55 AM
last session was fabulous, have a good day man

Ammotroop
04-08-2007, 02:28 PM
http://s176.photobucket.com/albums/w194/ammotroop69/

Here is a slideshow of some pics I took. I tried to upload them, but when I do it makes them TOO DAMN BIG! Owell...

Ammotroop
04-08-2007, 02:49 PM
I SUCK AT THIS - putting pics on here

Coke
04-09-2007, 04:52 AM
Damn good slideshow, looking solid throughout...nice weightroom you got too man.

offhegoes03
04-09-2007, 01:53 PM
if you want to post individual pics from your photobucket account, underneath each pic is an link tag that you can just copy and paste into here.. just make sure the pics aren't too big.. resize them for messageboard use. looking big though, keep up the good work

Ammotroop
04-09-2007, 02:45 PM
CoCo - Thanks man, since I quit running everyday I think I am going to put on some size.

Off - yeah, I just wish I could get my chest bigger....it will come though - I did resize them, but when I post them they still come out like they started. Wierd....

Today was leg day. Normally on Leg day I start with squats, but some jackass was doing dumbell press, Calf raises, and half squats with 135(?) on the squat rack. He took like 30 minutes. Owell, he got their first.

Leg press - Just weight not machine added in
180x10
380x8 - Farted like 2 times!!!LoL
580x4
630x2 - had to use my hands on this - still a good press
180x16

Calf Raises
140x12x3

Leg Curl -
160x8
180x6
190x4
200x2
110x15

Leg Ext
230x8
240x6
250x4
265x3 - All Machine
110x15

Squats -
225x8
275x5
295x3
315x2 +1 PR
225x4
135x8 - SPENT!

Good 15 minute ab workout, then relaxed in the Sauna for 5 min. Tommorow I start working out in the mornings before work, because they are taking our lunches away for a while....**** sucks.

Coke
04-10-2007, 05:39 AM
Fine leg training there bro.

danman
04-10-2007, 06:07 AM
Nice PR with squats at the end man

offhegoes03
04-10-2007, 03:58 PM
ha congrats on the PR even though you had to do squats at the end

Mike G
04-10-2007, 06:01 PM
Nice leg day. Gotta love farting while working out.

Ammotroop
04-10-2007, 06:19 PM
Mike - Thanks - I had to walk outside to let a long one go!
Off - I am curious as to what I can do fresh
Dan - Thanks man.
CoCo - You think I am doing enough?

YO! What a day. First day working out in the AM. Got up at 0500 and was at the gym 530. I was one of like 5 people lifting weights. I started jamming to my hatebreed to get me going with the deads....here we go...

DEADS
315x8 - +2PR - Felt easy..im stoked already
365x5
385x3
405x1 - PR (Felt good, but I am tight as hell right now)
225x8
135x10
Shrugs
135x12
90DBx8
135x12
95x6
135x12
100x4
Good mornings
135x8x2 - felt to tight to do these very heavy
seated dumbell press
65x8
70x6
75x4
80x2
45x10
Front raises
25x8
30x6
35x4
Side raises
20x8
25x6x4
SPENT!!!!!!!!

PS I AM STILL TIGHT AT 815PM.

Coke
04-11-2007, 05:36 AM
Super stuff with the early bird session, doing plenty of work throughout your efforts imo.

offhegoes03
04-11-2007, 03:24 PM
solid PR man! 4pps is no joke

Ammotroop
04-11-2007, 03:41 PM
CoCo - Thanks man. I have been working alone this week and I feel I am getting a better workout? Crazy huh
Off - Thanks - I want to do more!

Today was another AM lifting session. Running a little late but I still made it.

Pull ups
BWx9
BW+10x6
BW+10x4
BW+25x2
Seated Cable rows
165x8
180x6
195x4
210x2
110x16
Bent over rows - Just did 135
135x8x6x4x4
Barbell curls -
95x8
105x6
115x4
115x2
65x10
Preacher curls
75x8
85x6
95x4
100x2
Standing dumbell burn out
45, 35, 25, 20

Overall was a good workout. For some reason in the mornings my stomach is turning while I am lifting. CRAZY!

offhegoes03
04-11-2007, 04:41 PM
dude, that's the exact reason I don't like lifting in the morning. If I eat too close to lifting, my stomach is turning.. if I don't eat, I get dizzy from the lack of carbs. good workout though

Kiaran
04-11-2007, 10:41 PM
Awwww ****. Now you've gone and done it, dude. You pulled 4pps. How the hell am I gonna top that ****? Nice pics, btw, too. Lookin solid. I am the same with my chest. The bastards just won't grow. Good old genetics, right? Well I guess I'm gonna have to attempt a PR on my next Deadlift day, thanks to you :D

On the other hand, really nice work with that ****, man.

Coke
04-12-2007, 06:36 AM
Fine numbers with the back and bicep work dude.

Ammotroop
04-13-2007, 02:55 PM
Off - it is def tough to find the right workout. Today I decided to just drop the kids OFF before I lifted! LOL

Kir - Hey thats whats up! Now its your turn. I wont be attempting anything that heavy for a while though.

Coco - Thanks bra!

THURSDAY - CARDIO - Ran 3 miles on Treadmill - ABS

Friday - Stayed up too late last night with Gears of War. Up till almost midnight and my morning workout suffered. Wont do that again. I am finding myself in a kunundrum. I want to keep lifting heavy, but I am about to be playing softball 4 nights a week, plus every other weekend. I play on our base travel team. I feel that if I keep lifting seriously heavy, I am going to make my game suffer. I think I am going to find a happy medium. So starting next week you will notice a slightly different pace for a few months.

BENCH -
215x8
225x6
235x3
255x1+1 Neg
135x20
INCLINE
135x8
155x6
185x4
195x2
135x10
Incline Dumbells
70x7x6x4x4
Flys
90x8x3
Seated Dips
215x8
235x6
240x4
Cable pull down
80x8
95x6
105x4
SPENT, TIRED, WET! Coulda been better but I was tired!

Coke
04-14-2007, 08:03 AM
There's no reason you can't find a happy medium between the lifting and playing softball this season - the weights may take a back seat though, just get a session in from time to time.

Good strength going on during the benching and throughout the session man.

Kiaran
04-14-2007, 12:01 PM
Some solid bench work, man. You opened with 215 x 8; no warmup? My elbows would cry.

Ammotroop
04-15-2007, 11:07 AM
Saturday - Ran 2.8 miles on Treadmill....would have went longer but had to ****!!LOL

Sunday - Ran 3.5 miles on TM - 20 Min on Eliptical - 3 sets of 10 burbees, punched a heavy bag for a few minutes 3 sets, 2 suicides.

offhegoes03
04-15-2007, 11:09 AM
awesome benching man

Atrox Mortis
04-15-2007, 06:32 PM
Awesome looking bench man. How the hell did you manage to open at 215x8? If I tried that you'd hear a loud *snap**snap**crunch* as both my tris seperate then the bar crushes my sternum. Keep up the good work, and good luck with the softball. With that kind of strength you should be able to Mark McGwire all up and down your at-bats.

Ammotroop
04-17-2007, 04:09 AM
Thanks for the comments guys

Another AM session yesterday.

Squats
135x12
225x8
225x7
245x6
275x4
315x1.5
135x10
Leg Press
200x9
290x8
380x7
Leg Ext
230x8
240x6
255x4
255x2 - slow
Leg Curls
8x90 per leg 3 sets

ABS

I took it a little lighter so I can move a littl when playing short stop this week. Today is Deadlift day, and I am going to hit it up at lunch. I am little disappointed in myself today though. Woke up and had a craving for freaking poptarts!!! WTF!!!!

Coke
04-17-2007, 05:33 AM
Nice leg day bro.

offhegoes03
04-17-2007, 03:21 PM
looking good man, good luck with keeping the balance b/w lifting and softball

Ammotroop
04-17-2007, 05:39 PM
Thanks it is Def a balancing act! Owell..I am gonna push and push!

Deadlift
135x10
225x8
315x6
365x3
385x1
315x4
225x4

Shrugs
60x8
70x8
75x8

Dumbell shoulder press
65x8
70x6
75x4
80x2
45x10

Front raises
20x10
25x8
30x6
30x6

standing side raises
20x8
22.5x8
25x6

Burnout
35x15

TeamstockyScott
04-17-2007, 06:10 PM
solid workout. seems like a lot of sets to me though.

offhegoes03
04-17-2007, 08:37 PM
looking awesome man.. DL's are looking good

Atrox Mortis
04-17-2007, 08:50 PM
Nice looking deads man. Keep up the good work.

Coke
04-18-2007, 05:24 AM
Ace deads dude, did very well with this effort.

Kiaran
04-18-2007, 10:56 PM
Really strong numbers, man. It makes me throw up a little in my mouth thinking about working out in the mornings. Why do you do it to yourself? :D The very last thing I want when i wake up is 315 lbs on my shoulders *gag*

Ammotroop
04-19-2007, 06:37 PM
Kiaran - If it was up to me I wouldnt lift in the morning. But you got to get it in sometimes when you have no choice. Maybe when I get a home gym like yours!!!!!! LOL!!

Co Co - If I am weak, at least I have my effort!

Today Was back day.. I lifted at lunch, and we had to rush. Still a decent workout.

Pull Ups
BWX9
BWx8
BWx6
BWx4
BWx4and hold

Seated Rows
160x8
175x6
190x4
190x2
90x12
Bent Over Rows
135x8
155x6
155x4
175x2
Barbell Curls
95x8
105x5
105x4
110x2
65x
Dumbell Curl Burnout
45x8
35x6
25x8
20x10

Coke
04-20-2007, 05:58 AM
Good back & bicep day.

Ammotroop
04-20-2007, 01:26 PM
Chest day

I decided to mix it up a little bit. I want to mess with the 5x5.

Bench
135x12 Warm Up
225x5
225x5
225x5
235x4
245x2 - wanted more, but no spotter

Incline
135x8
185x4
175x4
175x5

Incline Dumbell
75x5
80x5
80x5

Dips
BWx8
BWx7
BWx6

Cable pull down
110x10
90x8
80x8
70x8
60x8
50x8

I felt pretty good. I have decided to go ahead and do a cut. I need to improve my speed a little bit, and one way to do that is to drop about 15 pounds. I will try to do this and maintain strength although I feel I might lose a little bit.

offhegoes03
04-20-2007, 03:49 PM
looking good man, good luck with cutting

Ammotroop
04-21-2007, 06:58 AM
Man, today at practice, I rolled my ankle while turning a double play. **** sucks right now. I can barely walk. It is the first time I have rolled it in a while and it was pretty bad. Freaking SUCKS!! Can't run this weekend.

offhegoes03
04-21-2007, 07:02 AM
damn dude, that sucks.. hope it doesn't take you out from lifting/running for too long

Coke
04-21-2007, 07:57 AM
Sorry to hear about the mishap man, hope it clears speedily...nice deal on changing up with the session.

Ammotroop
04-22-2007, 12:04 PM
Did 40 minutes on the Eliptical today. Ankle is still tight, but I am used to it mainly because I am always turning them. I also focused on the Bi's a little bit. Weighed in at 210.5 - LET THE SHREDDING BEGIN!

Preacher Curls
35x18
45x16
55x12
65x10
75x8
Dumbell Curls
25x8
20x8
15x8
Cable Rope Curls
55x12
Barb bell Curls burnout
6x6x6

Bunch of ABS

Atrox Mortis
04-22-2007, 12:15 PM
Ace looking bench dude. Hope the ankle's doing alright. That last workout looked pretty good too *cough*CURLJOCKEY*cough* :D

offhegoes03
04-22-2007, 12:38 PM
:withstupi

hah, good stuff.. glad to hear the ankle isn't feeling too bad

Ammotroop
04-22-2007, 03:05 PM
Ace looking bench dude. Hope the ankle's doing alright. That last workout looked pretty good too *cough*CURLJOCKEY*cough* :D

LOL...It was light, and I normally dont work out on Sunday, but I didnt hit the bi's like I wanted Thursday!

Ammotroop
04-23-2007, 01:15 PM
I was off today, and my ankle was still a little stiff. I ran on it a little, and then did the eliptical. I normally do legs today, but I decided to switch it up and do chest due to the ankle. While I was working out I kept getting phone calls from my work. It was rather irritating! Workout was a little lax, but after an hour of cardio I was a little tired. Starting tommorow I run in the mornings, and lift at lunch!

WEIGHT - 209.5

CARDIO - RAN 3 miles outside - slow pace, ELIPTICAL - 30 Min lvl 10

Bench
135x15
185x12
195x9
205x6
215x4
225x3
235x1
135x20 (Lot of reps here, lower wieght, more reps)

Dumbell Press
80x8
80x6
80x7

Fly Machine
90x10x3

Dumbell Incline
65x8x3

PushUps - 40

Coke
04-24-2007, 04:48 AM
The lunch time sessions are a good deal imo, not many can pull it off though...good chest day.

offhegoes03
04-24-2007, 02:28 PM
looking good man.. I sure know that I like to have some down time after lifting, so personally, I'm gonna try to avoid lunchtime workouts, but whatever works for you is good. I guess if it was a matter of lifting at lunch or not lifting at all, I'd just have to suck it up.

Ammotroop
04-24-2007, 06:58 PM
CoCo....I love lifting at lunch. Not as crowded, plus I live a ways away so going home is not an option.

OFF - My days are def busy these days. Check out todays schedule....

Well I had to take a urinalysis today. 3rd one in last 3 mths.....Random...hmmm....Good thing I dont believe in extra help. All Natrual baby! I drank about 3 gallons of water so I would go though!!! Pissing all day!

CARDIO - 430 AM - RUN 4 MILES on TRACK

WEIGHT - 210.5 - All that water!

Deads
135x20
225x10
245x9
275x7
315x5
365x3
225x5 - HOLLY CRAP this was alot of reps!

Shrugs
65x8
75x8
75x8

Back extension
90x8
90x6

HR swing cable pull
90x10

Decent ab workout

Atrox Mortis
04-24-2007, 07:52 PM
Nice looking deads man. You'll be repping out @ 4pps like it's nothing soon.

Coke
04-25-2007, 05:57 AM
You know during those 'randoms', they mainly check for recreational drugs...running around the track is super.

offhegoes03
04-25-2007, 08:41 AM
looking good man.. I need to find a track so I can start doing some sprint stuff.

Ammotroop
04-25-2007, 02:28 PM
Atrox - Thanks, I hit 4 plates a few weeeks ago, but I dont want to hurt myself so I am not jumping up so quick.

CoCo - A guy here got busted for roids a month ago.

Off - Sprinting is a crazy good workout.

Military Press
115x15
135x10
155x6

Dumbell Press
55x12
65x8
75x4
40x10 (standing)

Front Raises
25x8x3

Side Raises
20x10x3

Plate burnout

Coke
04-26-2007, 05:27 AM
Nice presses and lateral raising for those delts dude.

Atrox Mortis
04-26-2007, 09:55 AM
Nice looking milies. How's your delts feeling? That'd probably murder my shoulders.

offhegoes03
04-26-2007, 12:26 PM
really solid millies

Ammotroop
04-26-2007, 03:41 PM
CoCo - I love my delts!

Atrox - I try my hardest to keep my back straight. It is def a good workout.

Off - Thanks!

Today was leg day. Overall a good workout. I got up at 4am to go running, but the damn dog **** in the house and it was a mess. Had to clean it up. Only got to run 2 miles instead of 4.

WEIGHT - 211.5 Went up 1pd - pissed off.

Squats -
135x15
225x10
245x8
275x5
315x1.5 - didnt get low on number 2
225x5

Leg Press -
200x10
290x8
290x7 - farting !! LOL!!

Leg Ext
220x10
245x8
245x6

Standing calf raise
135x12x3

Lunges
37.5- all over the gym one time

danman
04-26-2007, 05:20 PM
Nice looking squats man

Kiaran
04-26-2007, 11:11 PM
Damn bro, nice squats. That **** is solid. I laughed when I read you dog **** in the house. Don't know why, but that sort of crap is just comedy-gold to me. Sorry haven't been around in awhile.

Coke
04-27-2007, 06:00 AM
Good leg day man...you know you luv that dog, lol.

offhegoes03
04-27-2007, 07:37 AM
nice workout man, sucks that the dog messed up your morning routine, but it's always hard to stay mad at a dog for too long, hah it's just impossible

Ammotroop
04-30-2007, 03:17 PM
Well where do I start. It was a long weekend. Played 7 games and won the tourney we were in. I hit 8 HRS and batted 750. But now I am suffering the affects. I hurt my thumb and ribs diving for a ball, arm throwing, and legs from running all over the place. I decided to do chest today, and it sucked.

CARDIO - RAN 3 MILES on TRACK

WEIGHT 211.5

Bench
135x15
185x12
205x8
225x4
245 - NO, my right arm was hurting just too much
135x12

Dumbell press
70x8
70x6 - thumb killing me on this

Hammer Machine
185x8
205x6
135x10

Flys
3x90x10

Cable flys
2x22.5x10

Sit ups- couldnt do to much abs due to my ribs hurting

Coke
05-01-2007, 05:58 AM
Winning the tournament is awesome, props!!!...did very well with the chest workout too.

offhegoes03
05-01-2007, 09:42 AM
hah damn, after all that softball, it's no suprise you were hurting. solid workout even though you weren't feeling 100%

Atrox Mortis
05-01-2007, 01:17 PM
'grats on winning the tournament. Nice chest workout too, espescially being kinda beat up after the weekend.

Ammotroop
05-02-2007, 06:58 PM
CoCo- Thanks man, soft ball is a fun sport believe it or not.

Off - Yeah, I probably should have waited another day to workout.

Atrox - Thanks man, we have a pretty good team!

Today was deadlift day. I took Tuesday off due to me feeling like crap still. I felt a little better today. I went to the gym during the busiest time of the day so I had other peoples eyes pushing me, if you know what I mean. Starting tommorow I am on leave and will be going back home (TN) for the weekend. Hopefully I can get my brother in the gym with me.

CARDIO - 2.25 mile on track, 20 min on eliptical

WEIGHT - 212.5 - STUPID STUPID diet
Deads
135x12
225x10
275x8
315x6
365x4
405x1 - I think I coulda got 2, but dont want to push it.

Bent over Rows
135x10x3

Seated wide grip rows
145x10
165x9
180x6
190x5

Baseball swing cable
2 sets

Pullover machine
90x10x3 - this felt good

ABS

Coke
05-03-2007, 05:30 AM
That would be so cool if you could get your brother in there with you, almost like a built-in training partner, lol.

Ammotroop
05-03-2007, 12:05 PM
CoCo....he needs it. He is about 40 pounds overweight.

Today I did some running before I worked out. This was a mistake. I get to the weights after cardio, and I am exuasted.

Cardio - Ran 2 miles - 20 min on Eliptical

Squats
135x10
155x10
175x10
195x9
225x8
275x1 - Decided to do more reps thanweight this week.

Leg Extension

230x10
240x9
260x8

Then I left. Such a weak workout....

Atrox Mortis
05-03-2007, 02:56 PM
Not the most monstrous numbers, but that's still some damn good leg work, espescially with all that cardio before hand. Keep up the good work.

danman
05-03-2007, 06:10 PM
nice looking squats. you sound about as impressed with your leg day as i do with mine lol

offhegoes03
05-04-2007, 05:22 PM
looking good man, I'm sure your legs were fried after running and doing squats

Coke
05-05-2007, 06:10 AM
Nice concentrated work on the quads guy.

Kiaran
05-05-2007, 11:42 AM
Forget about it and move onto the next one. Your "weak" workout is still awesome.

Ammotroop
05-07-2007, 01:15 PM
VACTIONS OVER!!!! I had a good trip, but a lot of driving. Sat night I partied till the sun came up. First time I have done that in years! Not something that I miss. But it was for my best friend so it was worth it. I managed to work out Sat Morning, and then again today. My freaking thumb is still messed up. If I had to guess, I would say I had a hairline fracture, hence why it hurts only when I put pressure on it. Makes it difficult to do dumbell press.

SATURDAY

CARDIO - 2.25 mile on Treadmill

Seat Dumbell Press
60x10
65x8
70x6
45x10

Front Raises
35x10x3

Lat Raises
25x10x3

Reverse fly machine
90x10x3

Barbell raises
85x10x3

Flinestone Burnout
45, 35, 25

THIS MORNING

Cardio - 2 miles on TM

Bench
135x10
185x11
205x7
225x4
245x1
185x5
135x10

Fly Machine
90x10x3

Dumbell incline
75x5 - Thumb throbbing on this

Dips
BWx8
BWx6
Seated Machine - 185x10

Cable pull down
115x10x3

Hammer press
135x10

Now that vacation is over I can get back into the swing of things. I am going to Diet like no other and pick up the cardio. I been slacking and now it is time to pick it up.

offhegoes03
05-07-2007, 01:17 PM
looking good man, make sure to get that thumb checked out to make sure it isn't anything too serious. by the way, what are:

Flinestone Burnout
45, 35, 25

Is that where you cut out the bottom of your car and power it with your feet and burnout the tires?

Ammotroop
05-07-2007, 03:06 PM
looking good man, make sure to get that thumb checked out to make sure it isn't anything too serious. by the way, what are:

Flinestone Burnout
45, 35, 25

Is that where you cut out the bottom of your car and power it with your feet and burnout the tires?

LOL

Nah bra...it is where you grab the plate 45 pds, and lift it up, twist it to both sides and back down 10 times.

Atrox Mortis
05-08-2007, 12:49 AM
Nice looking workouts man. Play it safe with the thumb. Last thing you want is to have your workouts and your season boned by injury.

Coke
05-08-2007, 09:46 AM
Too bad about what could very well be a hairline fracture, hope you'll be clear of it soon...good efforts.

Ammotroop
05-08-2007, 05:57 PM
Atrox - Nah, I dont think I it will affect me during softball. It hasnt so far, only when I put pressure on it.

COCO - Thats what it feels like, but who knows.

Today I got up early, and went for a run on the Treadmill at the gym. It felt good. Had a short lunch so I had to make due with the lifting.


CARDIO - 3 Miles on TM
ABS

WEIGHT 214 - THAT IS WHAT A STUPID WEEKEND WILL DO TO YOU!
Deads
135x12
225x10
315x8
365x5
415x1 - PR+10pds

Barbell Curls
45x12
65x10
85x8
95x6

Dumbell Curls
40x6
30x8
20x10

Bent Over barbell rows
135x6x2

Barbell burnout

offhegoes03
05-08-2007, 06:27 PM
solid DL PR man! do you think you're gonna get that thumb looked at anytime soon? It shouldn't pose a problem for softball, but I'm sure it might bother your grip.

Coke
05-09-2007, 05:30 AM
Awesome jump with your deadlifts, nice session overall.

Ammotroop
05-09-2007, 06:54 PM
Off - I dont think so. After a month if it has not gotten any better I probably will. I just really dont want to be put in a splint right now.

CoCo - Thanks! It was tough, but I love it when I make improvments.

Today was a good day. I went in to buy some more NOEXPLODE, but was talked into trying this new stuff by MuscleTech NaNo Vapor. It was pretty good, and seemed to do what it was intended. I sweated a lot more than normal.

Cardio - Run 3.15 Miles on TM

Weight 212.2

Squats
135x10
225x8
245x6
275x4
295x1
135x10

Leg Press
290x8x3

Leg Extension
190x10
230x8
235x6

Leg Curl
90x10
110x8
130x6

Calf Raises
135x10x2

Coke
05-10-2007, 05:22 AM
Fine leg day bro, keeping on track.

Ammotroop
05-10-2007, 07:02 PM
CoCo....thanks for your enduring support!

Today my once a week partner decided to come! lol!!!!! We had a good quick workout cause we only had an hour to get there lift and get back. In the afternoon we ran PT which is always a good thing. A fast paced 1.5mile run plus a bunch of push ups and situps.

Mil Press
95x12
115x10
135x8
155x6

Dumbell seated press
50x10
65x8
75x4

Front raises
25x10
30x8
32.5x6

Side Raises
20x10x3

ABS!!!!!!

offhegoes03
05-10-2007, 09:43 PM
huge millies man, are those standing?

Coke
05-11-2007, 06:02 AM
The once a week training partner is better than none - :D ...if you get him on bench days you're in there, lol

Ammotroop
05-12-2007, 02:30 PM
Off- Thanks, no, those are seated.

CoCo- I guess so, sometimes I prefer to be alone anyways.

FRIDAY! Got up early, went running then at lunch had a good workout. At practice someone broke my softball bat. 250 dollars....GONE! I was pissed. It was a year old so I got my use out of it, but damn!! That thing was hot...now I got an excuse to buy another one!

Pull ups
BWx10
BWx7
BWx4

Seated wide grip rows
130x10
160x8
180x6

Softball swing
45x10x2

50 decline sit ups
30 reg situps
50 crunches

1 set of cable pull downs - triceps
65x10

Bar rows??
70x10x2

Today was a more of get what I missed day than anything. Still got a good pump out of it.

Coke
05-12-2007, 07:25 PM
Nice job with the makeup work man, not so good of a deal with your prime time baseball bat.

offhegoes03
05-13-2007, 02:09 PM
looking good man, sucks about the bat though

Ammotroop
05-15-2007, 08:06 PM
MONDAY

Chest day...i love it! Today all the benches were full so we did dumbells. I feel healthier than I have in a long time so I was pumped!!!

Run 4 Miles
WEIGHT 213

Dumbell Press
80x10
90x8
100x5

Incline press
135x10
185x6
205x4

Incline dumbell
70x8
80x7
85x6

Dips
BWx12
BWx10
seated machine - 130x20

Fly machine -
90x10x3

Bench Burn out -
135x25

Ammotroop
05-15-2007, 08:09 PM
Today was LEG DAY!!!!

My partner was pushing me today. Trying to act like he could keep up with me.....!!!


Squats
135x10
225x8
245x6
275x4
315x1

Leg Press
200x10
290x8
380x6
470x2

Leg Ext
200x10
230x8
245x6

Leg Curl
110x10
130x8
150x6

Calf raises
90x10x2

Coke
05-16-2007, 05:22 AM
Ace benching and leg sets bro.

offhegoes03
05-16-2007, 08:20 AM
solid workouts ammo

Ammotroop
05-16-2007, 08:09 PM
Off and CoCo...thanks again!

Back and Bi day
Cardio - Ran 2 miles
WEIGHT - 212.5
Deads
135x10
225x10
315x8
385x3
425x1 - New PR!!!!!!!!

Bent over Rows
135x8x3

Straight bar curls
75x10
85x8
95x7
105x6
120x1

Dumbell Curls
30x10
35x10
40x8
25x15

had to go to the store so booked out!

Coke
05-17-2007, 05:50 AM
Super deads PR, nice curls too dude.

offhegoes03
05-17-2007, 01:32 PM
awesome job with the PR.. I bet getting that weight up there felt amazing

Ammotroop
05-17-2007, 04:33 PM
CoCo....yeah curls were heavy

Off---Not sure if AMAZING is the right word!


Today was a cardio day, but I decided to get some Bench in since I didnt monday.

Ran 3.5 miles outside

BP
135x10
225x5
225x5
225x4
225x3

Coke
05-18-2007, 05:44 AM
Way to go on the bench, nice make up work...good running as well.

Atrox Mortis
05-21-2007, 12:00 AM
Nice working sets on bench man. Awesome cardio as well. 3.5 miles is some distance.

Ammotroop
05-21-2007, 06:29 PM
Today was chest day......again...lol. Had to go fast since I also had to run to the post office at lunch as well to get my new 200 dollar bat.

Bench
225x6
225x5
225x5
265x0 - sad

Incline dumbell press
75x8
80x8
85x8

Flys
90x10x3

Dips
BWx8
BWx6
Seated dips - 135x20

Had to role after this.

Coke
05-22-2007, 05:46 AM
Wow, best to get some insurance on that bat, lol...chest day doesn't look bad dude.

Ammotroop
05-22-2007, 07:11 PM
Leg day....after my crappy play today at SS I probably shouldnt have.


Cardio - Ran 3.5 miles outside...hot as hell!

Squats
225x8
225x8
225x7
225x7

Leg Press
200x10
290x8
380x6
470x3

Leg ext
230x8
250x6
250x6

Leg Curls
110x8x3

Overall a good day...I am not going to go heavy every workout. I dont want to hurt myself.

Coke
05-23-2007, 05:18 AM
Just keeping yourself on track is half the challenge, good job with the leg work man.

Ammotroop
05-25-2007, 02:38 PM
Wends

Deads
135x10
225x10
225x10
315x7

Pull ups
BWx8
BWx4
BWx2

Preacher Curls
75x10
85x8
95x6

Dumbell Curls
30x10
35x10
45x6

Jail Burnout with Barbell

Ammotroop
05-25-2007, 02:42 PM
Thursday I ran 4 miles on the track and weighed in at 214

Friday

Shouder day, I love it because I feel that it is my strongest body part.

Seated dumbell press
55x10
65x10
75x6

Standing millys
135x6
135x5
135x4

Front raises
20x10
27.5x10
27x5x8

Side raises
20x10x3

Standing bar raises
75x8x3

Coke
05-26-2007, 09:53 AM
Nice job for the back & bi's, good shoulder work as well guy.

Ammotroop
05-26-2007, 03:58 PM
Thanks coco! Well today we played in a MAJOR tourney. This is the highest level of softball you can play in. Well we got WHOOPED. I did horrible. I just wanted to post this so I will never forget!

Ammotroop
05-28-2007, 10:22 AM
Monday! Off from work but still grinding

Run - 5 Miles outside!

Bench
205x8 - SuperSet - 70DBx7
205x7 - SuperSet - 70x6
205x5 - SuperSet - 70x5
205x4 - SS - 70x3

Incline Dumbell
65x8x3

SeatedFly
90x10x3

Standing Behind Head Dumbell
65x2x10

Cable Pull Down
45x10
65x10
95x10

Dips
BWx8

Coke
05-28-2007, 07:36 PM
Good chest and triceps sets there man, 5 mile running is ace as well.

Ammotroop
05-29-2007, 05:50 PM
Thanks coco....Running is a good way to burn fat...

Squats
225x9
225x8
225x8
245x5
All of these were very low...a little past parallel....felt great!

Leg Press
200x9
290x8
380x6

Leg ext
230x8x3

Leg Curl
110x8x3

Seated Calf Raise
90x10x3

PT was a 1.5mile run at a brisk pace.

Coke
05-30-2007, 06:06 AM
Nice job with the squats and leg work in general.

Ammotroop
05-30-2007, 07:06 PM
Good day today....my gym is a little cold though...I need to start going to anouther one to mix things up a little. Maybe tommorow....well see.

Ammotroop
05-30-2007, 07:08 PM
oppps...forgot the workout

Deads
225x10
275x9
315x8
405x1

Pull ups
BWx8
BWx4

Seated wide grip rows
145x10
160x10
175x10

Barbell curls
55x10
75x8
105x3

Dumbell hammercurl
35x8
35x8
35x6
45x4

Decline sit ups
2x20

Coke
05-31-2007, 05:51 AM
Carrying on with some fine back work & curls bro.

Ammotroop
05-31-2007, 07:45 PM
Thanks man

Did shoulders today and mixed it up.

Standing Millys
95x10
115x8
135x6
155x2

Standing dumbells
55x10
60x5
65x2
45x8

Front raises
25x10
30x8
35x6

Side raises
20x10x3

Standing pull ups
95x10x3

Flinstonesburnout

RUN 3 MILESOutside

Weight 211

Coke
06-01-2007, 05:12 AM
Fine session of shoulder work followed by the running bro.

Ammotroop
06-06-2007, 07:17 PM
Monday

Chest
225x6
225x6
225x5
225x4
225x3

DB Flat press
90x5
90x4
90x3

DB incline
65x10x3

Dips
BWx8x2

Cable pull down
95x10x3

Run 3 miles outside

Ammotroop
06-06-2007, 07:19 PM
Tuesday

Squats
225x9
225x8
225x7
225x6
225x1 ass to the grass

Leg extension
230x10x3

Leg Curl
110x10x3

Seated calf raises
65x10

Run 1.5 mile FAST

Coke
06-07-2007, 05:17 AM
Good stuff on all sets for both days dude.

Ammotroop
06-07-2007, 05:21 PM
Coco...always there....preciate it man.

Thursday
Standing Millys
115x10
135x8
155x8
175x4
200 - ALMOST 1

Power Clean
155x8x2

Seated Dumbel press - down to chest
55x8x3

Side raises
15x10x3

Front Raises
27.5x10x3

Run 4 miles outside

Weight 212

Coke
06-08-2007, 07:06 AM
Damn, getting real strong on your millies.

Ammotroop
06-09-2007, 02:54 PM
Went today and did biceps and running.

Standing barbell curls
95x10
95x8
115x5
135x2

Dumb bell curls
25x10
30x8
35x6

Hammer bar curls
85x10x3

Hammer dumbells
30x10x3

Standing elbows tucked dumb bell curls
35x10x3

Reverse barb bell curls
45 - burnout

Reverse sit ups
2x25

Coke
06-10-2007, 10:00 AM
That's some solid curling throughout man.

Ammotroop
06-11-2007, 06:52 PM
Thanks Coke

Chest day
Bench
225x8
245x5
265X2
295 - 2 negatives

Incline press
185x8
205x5
225x1

Flat dumbell press
100x5
100x2
75x10

Dips
BWx10x8

Tricep pull down
60x10x2

Fly machine
90x10x2

offhegoes03
06-11-2007, 07:36 PM
damn dude, you've been having some great workouts lately. Looks like you're gaining some great strength.

Ammotroop
06-11-2007, 07:47 PM
Thanks OFF, I think I could be making even better gains, but I lay off on game days. Got to keep bulking until the end of Aug, then I am going to cut. I just cant Cut with softball going on. Playing way to damn much. Sounds silly, but we take this stuff serious...crazy I know.

Coke
06-12-2007, 05:32 AM
Them are some ace benching sets, looking nice.

Ammotroop
06-12-2007, 05:31 PM
THanks Coke

Squats
135x10
225x8
275x6
315x1

Leg Press
200x10
290x8
490x6
580x2

Leg Ext
230x10x3

Leg curls
110x10
130x10
150x8

Coke
06-13-2007, 05:09 AM
Solid dead work dude, looking nice.

offhegoes03
06-13-2007, 10:26 AM
nice leg day man, how far are you from the charlotte area? I remember you're either at a base in goldsboro or greensboro (i'm thinking the first one).

Ammotroop
06-13-2007, 02:25 PM
I am about 3 hours from charrlotte.

Ran 4 Miles today...felt good!

Ammotroop
06-14-2007, 05:58 PM
Shoulders today....

Standing Millys
115x10
135x8
155x6
175x4
200x0 - only half way up!!

Seated shoulder press
70x8
80x5
dropped down
50x10

My partner had a new thing to try and we did, it was tough

20x10 - forward, x10 side to top, x10 bent over side raises
3 sets of this and I was hurting.

Only had a short lunch so this was it. Millys last set tweaked my spine I think...lol...not to bad, but I notice it.
1

TheLion
06-14-2007, 06:49 PM
keep upping those deads man. solid progress.

offhegoes03
06-14-2007, 08:21 PM
strong millies man, watch out for the back though

Coke
06-15-2007, 05:38 AM
Good day of shoulder pressing guy.

Ammotroop
06-15-2007, 12:32 PM
OFF- yeah, taking it easy on the back

CoCoa- Standing millys are becoming one of my favs

Lion- Deads are one of my stronger points, I am taking a two week break from them cause the back is acting up a little

Today was a short workout too. Almost didnt make, but I made time to run and lift

Ran 2 miles fast pace

Standing barball curls
95x8
95x8
115x6
135x1

Seated wide grip
160x8x3

Standing dumbell curls
30x10
35x10
45x6

Bentover rows
75x10x2

Seated machine preacher curls
90x8
50x20

TIme to go play in a big softball tourney in Myrtle beach

Coke
06-15-2007, 02:41 PM
Sounds like a big softball tournament, wish I was near enough to come check it out - nice training beforehand.

Ammotroop
06-17-2007, 05:55 PM
Thanks CoCo, but we didnt do to well. To many of the younger guys choked, we went 1-2. Won the first and then blew the other 2. Owell.....I went 10-13 at the plate though which is not bad...doest matter if the team loses though. Back to the grind tommorow.

Ammotroop
06-19-2007, 06:38 PM
AIGHT...too busy to post yesterday...so MONDAY FIRST


BENCH
135x10
225x8
245x6
275x1 - Shoulda done 265x2 first

Incline Dumb Bell Press - Supersetted with Pushups
70x8
70x7
70x6

Decline press
135x10
185x6
205x5

Cable Flys
75x10x3

Cable pull down - supersetted with Bar pull down
110x10x3

Ammotroop
06-19-2007, 06:42 PM
TODAY

Leg press
200x10
290x8
380x8
470x4

Squats
135x10
225x10
275x6
315x3 - +1PR
335x1 - Almost low enough....not parrellel, but almost

Leg Ext
230x10
250x8
270x7

Leg Curls
110x10
150x8
170x6

Calf Raises
90x10x3

offhegoes03
06-19-2007, 06:55 PM
past couple of workouts are looking good.. sucks that the team lost, but at least you performed well

Coke
06-20-2007, 05:38 AM
You can really ball dude...fine back-to-back training with the chest and leg work.

Ammotroop
06-20-2007, 06:33 PM
AIGHT!!! BICEP DAY!!! Yup...dedicated a whole workout to it....gonna do back on friday.

Standing barbell curls
95x10
105x7
115x4

Hammer Curls
75x10
95x8
105x5

Seated dumbell Curls
40x8x3

Seated Machine Preacher Curls
70x10
80x7
90x5

Barbell burnout
7full, 7half up, 7 half down

Reverse barbell burnout
7full, 7half up, 7 half down

offhegoes03
06-20-2007, 07:17 PM
as long as you didn't do the standing BB curls in the squat rack, an all bicep day isn't thaaat bad. nice job man.

dblockspky
06-20-2007, 07:59 PM
as long as you didn't do the standing BB curls in the squat rack, an all bicep day isn't thaaat bad. nice job man.

lol yea. way to hit the bis hard. and nice chest and leg work the day before.

Coke
06-21-2007, 06:43 AM
Killer job on your biceps man, even got some 21s in the mix.

Ammotroop
06-21-2007, 07:03 PM
Off - Naw dog, we use the DECLINE RACK (WORTHLESS IMO!!LOL)

CoCo - Yeah felt good, I love 21's

Db, Thanks for visiting, Normally Bi+back, but went for bis hard

SHOULDER DAY! Tomorrow is my BIG DAY LOL, I re-enlist in the USAF for another 4 years. I am at 6 right now. No bonus...that sucks, but I like my job.

Standing Millys
95x12
115x10
145x6
185x1.5 - almost got the second one up

Seated Dumb bell press
70x8
75x7
80x5

Standing barbell raises
95x10x3 with pause at the top

KILLER Tri-Shoulder ( I named it this)
Grabbed 20 pund dumbells- 10 Front Raises, 10 side raises from side to top, 10 Bent over side raises
Did 3 sets of this and was soaked with sweat and HURTING!!! I LOVE IT!

dblockspky
06-21-2007, 07:39 PM
thats a great shoulder day man, especially considering going from heavy mil. press to DB press and still putting up good numbers.

Coke
06-22-2007, 06:14 AM
...Tomorrow is my BIG DAY LOL, I re-enlist in the USAF for another 4 years. I am at 6 right now. No bonus...that sucks, but I like my job.

Wow man, you're a real trooper and it's bound to payoff for you...intense shoulder day.

Ammotroop
06-22-2007, 02:16 PM
AIGHT!!! One of my FAV days...DEADLIFTS!!

135x12
225x10
315x10
365x7
405x1 - Back kinda tweaked by now

One Arm Dumbell Rows
70x10
100x7
100x6

Seated pull Downs
160x10
175x8
205x6

Seated Rows
160x10
180x8
215x6

Pull ups
BWx10
BWx7

Shrugs
70x10
90x8
45x20

Here is a pic of me getting 405. Did it kinda easy, but like I said, my back was tweaked. Look at that FACE!!!
http://i176.photobucket.com/albums/w194/ammotroop69/000_0012.jpg

North
06-22-2007, 03:13 PM
huge lifts man, great deadlifting.

Coke
06-23-2007, 09:26 AM
Looks like some intense lifting there man.

dblockspky
06-23-2007, 10:31 AM
pullin a lot of weight man nice work. and I wish my gym was ever that empty at any given time.

offhegoes03
06-23-2007, 11:36 AM
nice pull man.. impressive workout even after all the DL's

Ammotroop
06-23-2007, 08:04 PM
North - Thanks man!
Off - Thanks, I made a comment to my lifting partner that We should do a DEADLIFT only day!
DB - I go at lunch man, I would rather lift than spend money on fast food!
CoCo - It was man...partner took a protien speed shot and was pumped.

Ammotroop
06-25-2007, 02:54 PM
CHEST DAY

We had a new guy with us today so we decided to Max out...STUPID idea. I started with 285, got it about half way up and my left arm said NO NO....it didnt hurt, except my pride. I shoulda got it. So the after that we went to the workout.

Bench
225x8
250x5
275x1+1 Negative
135x26

Incline
185x5
185x3
205x0 - 2 negative
Supersetted with Cable Pull downs
155x10x3


Machine Flys
90x10x3
Supersetted with Dips
10xBW, 6xBW, 7xBW

Push up Burnout

North
06-25-2007, 03:55 PM
Nice chest workout, don't worry about missing the 285, atleast you didn't hurt yourself.

dblockspky
06-25-2007, 04:59 PM
Nice workout man, you'll get 285 in no time, you weren't planning on doing it today so thats probably the only reason you didn't get it up. I get myself hyped up days before I know I'm gonna attempt a max.

Ammotroop
06-25-2007, 06:55 PM
Nice workout man, you'll get 285 in no time, you weren't planning on doing it today so thats probably the only reason you didn't get it up. I get myself hyped up days before I know I'm gonna attempt a max.

What pissed me off was I got this a few weeks ago. I wanted to hit 290 today. This is def some motivation for the end of next months max out.

Ammotroop
06-26-2007, 06:35 PM
LEG DAY

Did squats today. I focused on getting parrellel instead of putting crazy weight on there and doing half ROM.

Squats
135x12
225x12
245x8
275x6
315x0 - got LOW, and half up, but not all they way.

Leg press
200x10
290x8 - stopped after this cause my knee was acting up

Leg Extension
230x10
250x8
265x7

Leg Curl
130x10
150x8

Calf raisies
135x10x3

Coke
06-27-2007, 04:39 AM
Nice numbers on all leg movements bro.

Ammotroop
06-27-2007, 04:09 PM
Shoulder day

Standing Millys

95x12
115x11
135x8
155x5
185x1

Power Clean
185x1
205x1
225x0

Seated dumb bell press
65x8
70x6
80x1

Shoulder burnout
20x10x3 side, Front, Bent Over

Bunch of ABS

dblockspky
06-27-2007, 05:26 PM
good work man. how close were you to that 225 clean?

Coke
06-28-2007, 04:46 AM
Strong shoulder work throughout dude.

offhegoes03
06-28-2007, 12:05 PM
strong workouts man, those standing millies are huge

chrisd34
07-02-2007, 01:51 PM
IYAAYAS the journal looks pretty good man.

Ammotroop
07-02-2007, 06:53 PM
Chest day

Bench
135x12
185x12
205x10
225x6
245x2

DB incline
60x13
70x9
80x4

Cable Flys
30x10x3

Weighted Dips
BWx45x8
BWx90x2
BWx10

Cable pull down
80x10x2

CARDIO
40 Minutes - Eliptical
Morning ab workout

My knee was bothering me a little at softball this weekend so I am going to go light on the legs this week. Today at practice I took one off the side of my leg while pitching. So I may not be running in the morning like I wanted to.

Ammotroop
07-02-2007, 07:01 PM
What you know about IYAAYAS Chris?

DB - I flipped it about half way just couldnt get under it. I hadnt done cleans like this in a long time. Your journal got me back into it.

Off - Thanks man - I feel that I should get more, but owell.

CoCo - As always, thanks for visiting.

dblockspky
07-02-2007, 10:06 PM
Great bench work bro. And that's exactly why I don't play baseball, I can play football without a problem or any other contact sport without a problem I'm a pussy when it comes to getting hit with baseballs. And I'm glad I could inspire somebody with my ****ty cleans lol.

Coke
07-03-2007, 06:39 AM
Fine benching sets, good chest work in general man.

offhegoes03
07-03-2007, 08:29 AM
really solid workout man, take it easy on the knees. If you want to improve your millies, maybe you can do some push presses.. that way you can handle more weight and your shoulders get more used to it. it's always a thought.

Ammotroop
07-03-2007, 08:27 PM
DB, Yeah imagine in softball where your only 30 feet away and the ball is twice the size of a baseball coming back at you just as fast.....SUCKS!

CoCo, I am about to start running a lot so I honestly see my strength about to go down some.

Off - What exactly are push presses??

Today I did back and bi's in order to give my legs a few days to recover. Tommorow I am having a big bbq so I may not hit the gym...probably will though.

Deads
135x12
225x10
315x8
385x2
425x0 - my hurt thumb screwed my grip up. I could lift, but not hold it.

Pull ups
BWx5
BWx4
BWx4

Barbell curls
65x10
75x8
105x4

Bent over dumbell rows
60x10x3

Dumbell curls
35x10
45x6
50x5

Seated Rows
145x10
165x8
175x5

Machine preacher curls
70x10x3

Coke
07-04-2007, 06:45 AM
Sweet deal on the running, that's a great conditioning tool...good back and bicep day.

offhegoes03
07-04-2007, 08:55 AM
solid deads even though you missed the last one due to your thumb.

Here's an example of a PP:

zOfaWlres4A

Ammotroop
07-05-2007, 05:42 PM
LEG DAY....

I was pumped.

Squats
135x10
225x10
225x9
225x8
225x6
225x5 ATF - All were parrellel, but went ATF on this one.

Leg Extension
130x10
190x8
230x7

Leg Curls
90x10
130x8
170x6

Calf Raises
135x10x3

RAN 2 Miles outside - Was hot as hell...but felt good. Legs are shot now, thank you drive through.

dblockspky
07-05-2007, 05:59 PM
wow, I know your legs are probably done. When I get days like that I can barely walk up the stairs after. Good work bro.

offhegoes03
07-05-2007, 06:34 PM
damn dude, solid work with the squats.. really high volume there

Coke
07-06-2007, 06:00 AM
No doubt bro, pumpin it up...killer leg day!!

Ammotroop
07-07-2007, 06:31 AM
Awww...my legs are paying the price for that workout !! SOO TUFF

Shoulder day
Seated Mil Press
135x10
155x7
185x1+2 w/help

Seated Dumbell Press
65x8
70x6
80x4

PowerCleans
135x2
155x2
185x2
205x1

Barbell Raises
95x10
115x8
135x6

Shoulder burnout
20lb dumbells
10 front, 10 side, 10 bentover side x 3 sets - great workout

Got my 50 inch TV today!! WHOOHOOO, my gift to myself for re-uping for 4 more years

Coke
07-07-2007, 07:42 AM
Shoulder work is looking tight...dude, I'm jealous about the big screen, lol.

Ammotroop
07-08-2007, 03:12 PM
Saturday - Run 2 Miles - 1 suicide

Sunday - Run 2 miles - 10 min eliptical. Its hot as hell outside..!!!

TheLion
07-08-2007, 03:40 PM
i feel you on that. this NC weather has been brutal last few days

Ammotroop
07-09-2007, 03:57 PM
Chest day

Bench
225x5
225x5
225x5
235x4
240x3+2w help
135x20

Incline dumb bells
70x8, 7, 6

Flat Bench Dumbells
85x6
85x5

Cable flys - pd per cable
17.5x10
22.5x10
27.5x10

Dips
Bwx10
BWx7

Cable pull down
88.5x15
88.5x10

Coke
07-10-2007, 05:56 AM
Nice job on the bench man.

dblockspky
07-10-2007, 09:27 AM
That's good benching man. what are your goals for the end of the summer?

Ammotroop
07-10-2007, 05:16 PM
CoCo - Thanks man

Db - I would like to get 295 or 305. I am sticking around 285. Got to start cutting soon though. On Squats I would like to get 335 - ALL THE WAY DOWN and back up. I am not talking about a half squat, but a full deep one.

SQUAT DAY

135x10
225x5
245x5
275x3
295x1
315 - About three quaters down...I pussied out getting low
225x4

Leg ext
190x10x3

Leg Curls
110x10

Calf Raises
135x12x3

dblockspky
07-10-2007, 07:08 PM
good workout man. I asked cuz our numbers are around the same so I wanted to see if maybe our goals are the same. I shot a little higher tho, I think youo can definitely get those numbers easy by the end of the summer.

Coke
07-11-2007, 05:25 AM
Great effort with the squats and all guy.

Ammotroop
07-11-2007, 06:46 PM
DB, Yeah I have noticed that our numbers are near the same. I am pretty hard judge of myself when it comes to squats, bench, ect. I want my form to be perfect and I believe that we both can make great improvments by how hard we push ourselves. Keep it up bro

CoCo - Yeah the effort was there, results not.

Back and Bi
Barbell curls
95x8
105x6
115x5

Pull downs
145x10
165x8
195x6

Seated Rows
160x8
175x6
190x4

Dumbell curls
45x8
50x6
50x4

Pull ups
BWx6
BWx4
BWx3+hold
was burnt by now

Reverse barbell curls
55x21

Overall a good day. Not going to get back into deadlifts for another few weeks.

Ammotroop
07-12-2007, 07:34 PM
Shoulder day

Standing Millys
125x10
135x8
155x5
Push Press
185x2

Power Cleans
135x3
155x3
185x3
205x0 - missed it...was supersetting this with seated Press

Seated Dumbell press
75x5x5

Shrugs
85x10x3

Crazy shoulder burn out

offhegoes03
07-15-2007, 08:50 AM
looking good man.. how do you like those pushpresses?

Fuzzy
07-15-2007, 09:33 AM
I like the volume.

Nice looking at your solid progression in your sig. Good work.

dblockspky
07-15-2007, 11:03 AM
thats a great workout bro. you most likely would of nailed that 205 if you weren't supersetting them with seated DB Press. you definitely have it in you.

Ammotroop
07-16-2007, 06:28 PM
Chris - I really like the push presses except for they hurt my lower back just a tad.

Fuzzy - thanks for stopping by. My volume will probably increase, while my strength decreases.

DB - Your right, I would have, but damn it felt heavy!

CHEST DAY

Bench
135x10
185x12
205x9
225x5
255x1
185x11

Incline
135x10
155x8
185x5
185x4

Incline dumbells
70x8
60x12
75x6

Fly Machine
90x10x2

I am leaving for a big touney on Wends and I am going to take the week off. My knee has been acting up so I am thinking taking a week off of legs will be fine. Wish me luck and it will be back to heavy lifting next week.

Fuzzy
07-16-2007, 06:57 PM
Fuzzy - thanks for stopping by. My volume will probably increase, while my strength decreases.185x11

Why?

dblockspky
07-16-2007, 07:00 PM
good work man. were those sets to failure? and what tourney is this?? are you entering a competition? I'm guessing I missed something in the journal..

Coke
07-17-2007, 06:02 AM
Hope the softball team goes out and show 'em what's up, good luck...solid chest session.

Ammotroop
07-17-2007, 04:04 PM
Why?

I am about to CUT/Diet....

North
07-17-2007, 04:58 PM
Good luck with that ammotroop, numbers are looking good

offhegoes03
07-20-2007, 08:06 PM
solid benching man.. good luck at the tourney

Ammotroop
07-24-2007, 11:19 AM
Aight! After a week off I am BACK! My legs are sore from playing 8 games this weekend in the FLORIDA heat, but I am back! We took second

Weighed in at 219. Gained 1 pnd this off week. That sucks...
Ran - 2 Miles outside
Bench
135x12
185x11
205x8
225x5
245x2

Incline
135x10
185x5
185x5

Flat bench dumb bells
85x6
85x5

Seated Fly Machine
90x10
100x10
110x10

Cable Flys
27.5 per armx10x2

100 decline Sit ups

offhegoes03
07-24-2007, 05:11 PM
congrats on getting 2nd in the tourney.. solid benching

dblockspky
07-24-2007, 05:13 PM
good job with the second place finish. florida heat does suck. and nice benching today.

Coke
07-25-2007, 05:56 AM
Ace chest workout, fine way to resume things.

Ammotroop
07-25-2007, 05:13 PM
GUYS - Thanks, second is first loser, but owell. Maybe next year right? Just means I have to work harder to hit more bombs!!!

Ahhh....first day back to work. Got to love the grind! One more week though and I am taking a month off!!! CANT WAIT!

Mixed it up a little bit!

Wieght 214 - Different Scale - wierd
Ran 2.2 miles outside HOT!

Bi + Tri day

Standing barbell curls

95X10
105x9
125x5

Dips
BWx15
BWx10
BWx8

Hammer bar curl
75x10
95x9
95x6

Seated Dumbell Tricep raise
60x10
70x10
70x8

Machine Preacher Curls
70x10
80x10
90x8

Machine Tricep press
80x10x3

Standing Dumbell Curls
35x10
40x8
45x7

Tricep Press Down Burn out

Started with 60, did as many as I could do and took 10 off, good burn

I also have been throwing in a bunch of Sit Ups in between sets

dblockspky
07-25-2007, 06:24 PM
good **** today. I better see some balls to the wall workouts if you're taking a month off after next week.

offhegoes03
07-25-2007, 07:55 PM
solid lifting man, looking forward to that break?