5 mile bike ride with the youngest nice ride… ass and quads are sore as hell… hahaha
body builder day…
45deg incline dumbell press
20x10
25x10
30x10
35x20,14,11
tricep rope push down
4x10 50
lat pull downs 150x12 160x12,12,12
dumbell shrugs 1 sec hold 3x15 40
standing alternating curls 3x10 30
walk for 20 mins
thats that… now for some foood
no work today… I bought some Daspritic acid several months ago and then started dieting and doing more conditioning that lifting so I did not use it. Now that I am back under the bar I am going to give it a 4 to 6 week run and see what I think. I will also start Triazole after a week of the DAA to keep the estrogen in check… We will see this is the first time I have ever taken any supplements of this type but the reviews seemed to be pretty good for these.
My diet will consist of 2300ish calories on off days, and 2800 to 3200 calories on lifts days. protein will always be over 200 grams and everything else will fall in line where it does. My body fat is down around 12% can just see the outline of my abs and hope to keep it that way while add some muscle. I am taking 30 grams of BCAA’s during workout also…
we will see how things go…
Barbell bench press
barx20x2
95x10
135x5
155x5
185x5
205x5
220x5
Narrowed my grip a little and it was easier on my shoulder
Decline dumbell press
50x10
55x10
60x10x10
dumbell row
75x12,12,12,15
machine delt fly 2x15x110\
seated russian twist 20 lbs 15,19,20,20
that’s it… one more week on these main lifts and then we switch I have never done a program where I switch main lifts every 3 or 4 weeks but alot of programs call for it so I am going to give it a go for awhile…
How you doing, damutt? If you don’t mind my asking, what was your ILEA class number? Mine was 06-165, though I’ve been off the job for a couple years now. Looking to get back into it, hopefully soon. Stay safe.
Ryno
Moving some nice weights and some good runs biking great.
[quote]ryno76 wrote:
How you doing, damutt? If you don’t mind my asking, what was your ILEA class number? Mine was 06-165, though I’ve been off the job for a couple years now. Looking to get back into it, hopefully soon. Stay safe.
Ryno[/quote]
I’m good I was class 10-187. glad to see another semi-local on the board. good luck getting back into the job
[quote]thebruce13 wrote:
Moving some nice weights and some good runs biking great.[/quote]
Thanks new mind set has some different priorities and I am enjoying things more… goals are pretty much out the window… if I miss a day then I miss it no big deal I was stressing som much about what I was doing in the past that I ended up doing nothing…
By Chance will you be going to the High school weight room Tuesday since Monday is a Holiday? I know a certain individual whom would like to go there as your guest. This person will be doing a heavy single on the bench and would like someone there that he trust. Along with doing it on a unfamiliar bench to ready them self for their Meet. He would like to see what the hell is son is actually doing.Along with making a few Football player feel like little girls.
next tuesday… yeah I can do that… its not a lift day for me but that done mean anything what time you wan to go
Time: 00:23:05, Distance: 2.50mi, Avg pace: 00:09:13/mi.
[quote]damutt wrote:
next tuesday… yeah I can do that… its not a lift day for me but that done mean anything what time you wan to go
[/quote]
Well what time does your shift starts?
So, when will we see another slugfest with you? those videos were good.
[quote]bulldog9899 wrote:
[quote]damutt wrote:
next tuesday… yeah I can do that… its not a lift day for me but that done mean anything what time you wan to go
[/quote]
Well what time does your shift starts?[/quote]
11 pm what time will your target audience be in there
[quote]DeadKong wrote:
So, when will we see another slugfest with you? those videos were good.[/quote]
do know if I will do another… those fights were motivaion for me to train now that I train weekly with a great set of guys I dont need a fight for motivation
2.5 hours at mma tonight… worked kicking drills and then went to Tia clinch defense and then knees fromt he clinch and defense for that. standing guillotine defense. the we went o sparring with kicks then after our ass were kicked and we were ready to be done for the night we started live rolling on the gound… awesome night…
[quote]damutt wrote:
[quote]bulldog9899 wrote:
[quote]damutt wrote:
next tuesday… yeah I can do that… its not a lift day for me but that done mean anything what time you wan to go
[/quote]
Well what time does your shift starts?[/quote]
11 pm what time will your target audience be in there
[/quote]
First of I assume its cool to bring a guest along with you?? I don’t want to cause you any grief
Second the changed their times for next week . They start their lifting at 5:00 so I was looking at 4:30 or so.
Id use the term target audience loosely…I just want to be in a different setting and equipment along with some added pressure of having to preform while being watch to ready my self mentally for the Meet.
yeah tuesday at 430 is fine… you could probably walk in there and start lifting without anyone and no one would question you… there is no worries about bringing someone
[quote]damutt wrote:
yeah tuesday at 430 is fine… you could probably walk in there and start lifting without anyone and no one would question you… there is no worries about bringing someone
[/quote]
Then its a date …I will bring flowers 
Told the BOSS what im doing. She rolled her eyes for some reason.
hit the gym at 0100 today…
bench press
barx20x2
95x10
135x5
155x5
205x5,6 no spotter so I just did 205 twice felt heavy probably to much celebrating this weekend… I have not done anything since Wednesday either which doesn’t help… Some times work gets in the way
decline dumb bell press 4x10 60’s
dumbell rows 75 13,13,14,15
machine delt flies 2x15
Kimura Sit ups 2x20