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  1. #76
    Pro Bodybuilder luquillo78's Avatar
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    Good workout adida! Good luck on the cutting.

  2. #77
    Senior Member tman55's Avatar
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    nice work, great determined attitude. keep it up and your goals are as good as yours.

  3. #78
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    thanks guys...got back 2day...

  4. #79
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    06 jan 06
    back
    rack pulls (really starting to like these..unfortunelty i'm so short that even the last pin is knee level and theres no plat form at my gym...)
    205x12
    245x10
    285x8
    315x5
    365x3 ( i would post PR with these but considering i never done these till lately i would be putting PR up almost every time i lift them...)

    t-bar supported
    50x10 (my starting wt on these is gonna have to go up these were really to easy)
    100x8
    135x5

    rev cg lat pd
    110x10
    130x8
    140x5

    hypers( i thought about it and i wont be adding wts to these...i'm lookin more at endurance and conditioning with these, so i have kept the rest to 30-45 sec and trying to squeeze out as many as possible while i do them)
    15reps
    12reps

    bi's
    e-z bar curls
    45x15
    55x10
    75x6
    75x4 1/2

    inc db curl
    32.5x6ea
    32.5x5ea

    abs
    twisting cable crunch
    120x24(12ea side)
    130x20(10 ea side)
    140x16(8 ea side)

    cardio
    cycle 10 min 96 cals
    post w/o
    tred 10 min 125 cals
    eliptical 10 min 128 cals

    felt good...alot of wts went up again. my arm size is getting outta control. diet has been going good and i can feel the fat burner kicking in at the gym. i have been sweating like a crack whore with out money in front of a crack house.

  5. #80
    Pro Bodybuilder luquillo78's Avatar
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    good work adida. keep it up.

  6. #81
    Senior Member blackbeard's Avatar
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    adida stack some 45# plates to stand on while you are doing rack pulls if you wanna get the bar lower

  7. #82
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    Quote Originally Posted by blackbeard
    adida stack some 45# plates to stand on while you are doing rack pulls if you wanna get the bar lower
    that would be a thought. but at my gym we have those "new" plastic coated wts and i dont know how well they would stack together...i could give it a whirl i guess. thanks for the info.

  8. #83
    Olympian Bodybuilder SteelSouth's Avatar
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    Good job on the rack pulls, Adida, i've got them coming up tomorrow. You may have already posted this, but are you taking any fat burners?

  9. #84
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    Quote Originally Posted by JT190
    Good job on the rack pulls, Adida, i've got them coming up tomorrow. You may have already posted this, but are you taking any fat burners?
    yes nothing great just something i already had around the house dyma-burn by dymatize..its helpin a lil bit..ill do 3 weeks on it then 2 weeks off 2weeks on cycling.

  10. #85
    PR Hungry Winter's Avatar
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    Nice job once again.

  11. #86
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    09 jan 06

    legs!!!!!
    sldl
    45x15
    115x15
    125x15
    125x12

    hack sqt
    100x15-2sets

    seated leg curls
    110x12-2sets

    squats
    45x10
    135x5
    225x5
    285x1
    305x1
    225x5
    155x20 (holy shit!!!! i got with out to much trouble but when i hit 15 i wanted to quit and 18-20 were all brutal slow and steady)
    straight to db pull over
    45x20 (fuck this i wanted to quit...my gaw damn legs were all wobbly and shit abs were sore and my arms were shaking like a crack additic in detox)
    all in all felt good...had to shit so bad i had to run (hobble) to the head.

    calves
    sm standing calf raises
    285x20 (couldnt have done 21 if i tried....)

    no cardio legs were to sore and the damn cardio area is up a loooonnnngggg (at least after today it was) flight of steps.

    diet: i have been kickin ass on my diet...the last 2 day's i have held carbs under 200g and kept my protien intake over 215g...although i have woke up the last 2 nites at around 3:00 am so hungry i could have eaten a horse, a cow and small child. luckily the baby was in the other room. alright next 3 days carbs and cals are bein increased since i workin out hard. i decrease carb intake on the days i go to work since i sit on my ass for a lil over 12 hrs and increase carbs on days i lift.
    any other diet suggestions also welcomed.

  12. #87
    Pro Bodybuilder luquillo78's Avatar
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    Good job adida! keep the dedication on your diet and you'll cut very well.

  13. #88
    PR Hungry Winter's Avatar
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    Nice 20's. I'm thinking about putting those in on my next leg day. Should you be using something like your warmup weight for them or something slightly higher?

  14. #89
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    Quote Originally Posted by Winterlong
    Nice 20's. I'm thinking about putting those in on my next leg day. Should you be using something like your warmup weight for them or something slightly higher?

    1st time i did use my warm up wt...but i found it too easy...although if you do use it next time you can increase it. i would just to get a feel for it. and as you can see i go heavy then decrease wt back down too the 20 rep wt...seems to make it easier to feel it out.

  15. #90
    Olympian Bodybuilder SteelSouth's Avatar
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    Nice work bro. One thing that helps me with the cravings is deli cut turkey. I always save it for late at night after the appetite suppressants from the fat burners wear off. Maybe chow down on some when you wake up in the middle of the night or before bed. Nothing wrong with a little more protein.

  16. #91
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    11 jan 06
    shoulders

    seated mil press
    45x15
    115x8-2sets
    125x5-2sets

    face pull(really felt this a lot on the right side???? unsure why as i try and make sure to pull evenly. oh well. next time ill move the wts up on this too..seemed to easy)
    50x15
    60x12
    70x15

    empty cans(stole this from power athlete)
    7.5x15-3sets

    tri's
    rev grip cable pull downs
    120x18
    120x15
    120x14

    bi's (no rest between tri's to bi's)
    120x10
    120x8
    120x7

    abs
    cable crunches
    140x22
    14017.5

    swiss ball twsiting crunch
    20reps
    22reps

    calves
    leg press toe press
    450x15-2sets
    450x10.5 (calves fried like a chicken at kfc)

    cardio
    cycle 10 min 110cals
    elyptical 10 min 145 cals
    tred 10 min 146cals

    tired lately..draggin ass a lil too. blew my diet yesterday...got enough protien but not enough carbs and not the right kind either...oh well i'll make up for it. i think i may be a lil over trained right now. between the rack pulls i did last week and the 20 rep squat i dont feel i have recovered fully yet. tomorrow i have work so i will be resting tomorrow.

  17. #92
    Olympian Bodybuilder SteelSouth's Avatar
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    How's it going bro?

  18. #93
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    not bad, just draggin taking the next few days off...ill be back in the gym thursday for deads and back.

  19. #94
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    16 jan 06
    Endurance training

    This is a circuit revolution no rest between exercises
    Red band side lat raise x10-2sets
    Push ups w/push up bars x10-2sets
    Squat,curl,shoulder press 25lbs x10-2sets
    Bent knee 1 arm supported 1 arm low lat pull too 25lbs x10-2sets
    Red band shoulder press x10-2sets

    Only 30-45 sec between circuits

    5 hrs later
    Circuit revolution no rest between exercises
    Side to front lat raise w/ black band x10-2sets
    Staggered pushup x5ea side-2sets
    Upright row w/ blk band x10-2sets
    Body squats x15-2sets

    Only 30-45 sec between circuits
    Last edited by adidamps2; 01-17-2006 at 07:27 AM.

  20. #95
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    18 jan 06
    Endurance training

    This is a circuit revolution no rest between exercises
    Red band side lat raise x10-2sets
    Push ups w/push up bars x10-2sets
    Squat,curl,shoulder press 25lbs x10-2sets
    Bent knee 1 arm supported 1 arm low lat pull too 25lbs x10-2sets
    Red band shoulder press x10-2sets
    Body squats x18-2sets
    Side to front lat raise w/ black band x10/x8
    Staggered pushup x10ea side-2sets
    Upright row w/ blk band x10-2sets
    2-3 min rest between circuit

  21. #96
    PR Hungry Winter's Avatar
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    What's with all the endurance training now? Just a new change to your usual workout or something?

  22. #97
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    no i was stuck at work and bored and hadn't w/o or lifted in a few days....its stuff we had on hand. i'll be back in the gym tomorrow to do my regular w/o.

  23. #98
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    oh and whats with the crazy looking chuck norris pic. you need a new pretty asian girl or just some other pretty girl.

  24. #99
    PR Hungry Winter's Avatar
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    Quote Originally Posted by adidamps2
    oh and whats with the crazy looking chuck norris pic. you need a new pretty asian girl or just some other pretty girl.
    Chuck Norris is the man. Alright, I'll find another hot asian chick pic soon enough.

  25. #100
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    Quote Originally Posted by Winterlong
    Chuck Norris is the man. Alright, I'll find another hot asian chick pic soon enough.
    is it me our is chucks nose wierd lookin in that pic?
    and have you seen the chuck norris facts? lol...if not let me know i'll get em to ya.

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