[quote]ryanbCXG wrote:
Should try it on a bosu ball. I have heard that makes it more effective. Lolz
Whatare these vacuums with the med ball you speak of and how do i got about see how to do them. Thanks[/quote]
Lol, 1-legged bosu balance 1-arm barbell inverted rows.
The vacuums are just done lying down, with arms stretched out behind the head, and you bring the hands to the legs, closing them up like a vacuum.
6.22.12
35 minutes incline treadmill
8 sprints (was going for 15-18 seconds each sprint, don’t know how far the field was) Rest was 90-100 seconds (walking back.
6.23.12
AM 1:
35 minutes incline treadmill
Just some cardio. Will be hitting arms and abs later around 12-1ish.
6.23.12
PM: Arms
V Grip Pushdowns w/ Fat Gripz
3 x 12
Bar Pushdowns
15, 12, 9, 6
Dip Machine (3 second eccentric, 1 hold flex)
3 x 10
Dumbbell Meadows Kickbacks
4 x 6 (30s and 35s)
Seated Dumbbell Curls w/3 second negative
2 x 12 warmup with fat gripz
30 x 8
40 x 8
30 x 8
EZ Preacher Curls (2 second squeeze at top ASAP, no full extension)
3 x 8
Fixed Barbell Curls (15-20 second breaks)
60 x 3x8, 80 x 1x8, 60 x 1x8
Ab Circuit
Hanging Leg Raise (weighted 15 lb) to failure, drop weight, to failure. 2 second hold at top.
Swiss Ball Crunch (3 eccentric)
4 sets
Awesome arm session. Sick pump, 30-60 seconds rest between each set. Update pic later.
6.24.12
Jump Rope/Ab Work
20-30 seconds all out, different jumps
Interval 1/hanging leg raises to failure
2/raises to failure
3/raises to failure
4/swiss ball crunches
5/crunches
6/crunches
Just some HIIT style work. What I love about jump rope intervals is they don’t cause much DOMS, or at least what sprints or the bike would.
6.25.12
AM:
35 minutes incline treadmill + 100 rep calves
PM: Legs
Seated Leg Curls
3 x 10
Leg Press: continuous tension, 3 second eccentric, feet shoulder width/somewhat high
Warmups/workups
11 pps x 3x10
Smith Squat: wide stance, toes out, feet in front, bottom half reps only, as deep as possible
225 x 20, 20
Adductor
3x15
Somewhat condensed leg session, but still ultra intense.
Leg press was strong…smith squats were brutal. Rest periods were 45-60 seconds for everything. More FMC tomorrow + chest/shoulders.
So guys, I’m sorry to say that I’m probably not going to be posting here that much any more due to my general disappointment and dissatisfaction with the direction the forums are heading. I will still have a profile and you are welcome to PM me if you choose or friend me on Facebook (Evan Piercey), but I will really only post occasional updates here from now on and not be an active member in the bodybuilding forum.
[quote]ebomb5522 wrote:
So guys, I’m sorry to say that I’m probably not going to be posting here that much any more due to my general disappointment and dissatisfaction with the direction the forums are heading. I will still have a profile and you are welcome to PM me if you choose or friend me on Facebook (Evan Piercey), but I will really only post occasional updates here from now on and not be an active member in the bodybuilding forum.
[/quote]
that is most wise
[quote]spar4tee wrote:
[quote]ebomb5522 wrote:
So guys, I’m sorry to say that I’m probably not going to be posting here that much any more due to my general disappointment and dissatisfaction with the direction the forums are heading. I will still have a profile and you are welcome to PM me if you choose or friend me on Facebook (Evan Piercey), but I will really only post occasional updates here from now on and not be an active member in the bodybuilding forum.
[/quote]
that is most wise[/quote]
Ah this is a shame, but understandable
[quote]ebomb5522 wrote:
So guys, I’m sorry to say that I’m probably not going to be posting here that much any more due to my general disappointment and dissatisfaction with the direction the forums are heading. I will still have a profile and you are welcome to PM me if you choose or friend me on Facebook (Evan Piercey), but I will really only post occasional updates here from now on and not be an active member in the bodybuilding forum.
[/quote]
I don’t think you’re gonna be alone in this. Sad times. 
[quote]ebomb5522 wrote:
So guys, I’m sorry to say that I’m probably not going to be posting here that much any more due to my general disappointment and dissatisfaction with the direction the forums are heading. I will still have a profile and you are welcome to PM me if you choose or friend me on Facebook (Evan Piercey), but I will really only post occasional updates here from now on and not be an active member in the bodybuilding forum.
[/quote]
BB.com? Lol.
Well this sucks