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  #21  
Old 03-01-2013, 03:08 PM
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Thanks RFG!

weigh in...198 up 1 pound in the week... This is probably less than Androgenetix would like...Keep in mind that I am not exactly running bulking work outs as yet...2 weeks of semi leaning first....

I am, however happy, my mid section is getting tighter, overal feel great so to see an increase when I was trying to lean out is cool... energy is very good this first week...

10 min cardio warm up... 10 min stretching..... joints feeling a bit pinchy...

flat bench 205 x 8 x 3
45 degree incline flys 70 x 8 x 3
body weight dips to fail 32,26,18
crunches 30 x 3
cable crossovers 70 x 8 x 3
cable tricep extension 100 x 8 x 3

I have a pic or two but image bam is giving me grief
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  #22  
Old 03-02-2013, 10:08 AM
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Day 9

what a difference a day makes....

last night got out of work and the Mrs wanted wings.... so a dozen wings or so and a couple ales and this morning I look soft and puffy in the middle... amazing what salt and empty cals will do...so I went after a torso set this morning.

45 min elyptical, set at 5 on a hill coarse... felt good... energy was good, didn't have that burning chest feeling I get with the halo. was amazed at the arm pump i had afterward, almost like I was setting Bi sets only...was kinda cool.

crunches 4 x 30
roman chair knee lifts 10 each plain x 3
those crunches where the opposite elbow meets knee... 4 x 25


after all that sweat still looked bloated through the middle... damn wing sauce.....
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  #23  
Old 03-04-2013, 12:11 PM
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day 10

sunday with the family, slept in, took it easy......
feel good, nothing of note....
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Old 03-04-2013, 12:17 PM
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Day 11

taking a week off to get caught up around the house, the honey do list needs to be trimmed so..... gonna try to lift am and cardio pm... see if I can firm up the middle a bit

20 min elyptical warm up easy pace

full squats 190 x 8 x3
BB calf raises 135 x 8 x 3,
Ham curls 110 x 8 x 3
Quad extensions 125 x 8 x 3
40 db walking lunges, 20 per side x 3 60 sec rest
dead lifts 215 x 8 x 3,

session went well, weights in red are increases from last week...need to push a bit
nothing significant to report.. feel good, little knee pinch this morning, nothing serious.
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Old 03-05-2013, 01:44 PM
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Day 12

Back/shoulders today..

warm up... stretch followed by light circuit military press 75 x 20, seated rows 100 x 20 DB deltoid set-front side front 30 x 10 each plain


T-bar rows 140 x 8 x 3
Military press 105 x 8 x 3
Seated wide grip lat pulls 180 x 8 x 3
DB shoulder press 65 x 8 x 3
Bent DB rows 90 x 8 x 3
Pull ups, 12, 8, 6

Feeling strong, increases in weight are in red....can't wait for the next phase, gonna switch up and push the strength angle, can't decide whether to pyramid or go 80% 5X5 set-up.....OPINIONS?????
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  #26  
Old 03-07-2013, 06:08 AM
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Day 13

10 min cardio warm up... 10 min stretching..... joints feeling a bit pinchy...

flat bench 215 x 8 x 3
45 degree incline flys 75 x 8 x 3
body weight dips to fail 33,26,18
crunches 30 x 3
cable crossovers 70 x 8 x 3
cable tricep extension 110 x 8 x 3

Feeling good, intensity was good. moved weight up. mood great. vacation with wifey has been just what the doctor ordered......

6 inches of snow during the day...so workout is a doubler with snow-fit workout pm. That roof rake really kicks ass..thying to figure out how to get that same motion/resistance in a regular work out...lats burn every time...
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  #27  
Old 03-07-2013, 06:11 AM
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Day 14

will weigh in tonight...feel tight... visibly the middle looks better, arms look good...noticing the lat on the left is falling behind the right side... will DB row 10# heavier on that side to even them out...

20 min elyptical warm up easy pace

full squats 190 x 8 x3
BB calf raises 135 x 8 x 3,
Ham curls 110 x 8 x 3
Quad extensions 125 x 8 x 3
40 db walking lunges, 20 per side x 3 60 sec rest
dead lifts 215 x 8 x 3,

knees feel ok...getting a bit of "clicking" in the left. feels weaker than usual, went to the wraps for quad ext and lunges...got thru just fine....
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  #28  
Old 03-08-2013, 02:37 PM
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Day 15...
weigh in last night... 201 so a 3# increase this week. feeling tight and firm everywhere but that damn lower ab section... Mrs A1 is really getting on me (in a teasing kind way) about taking it off for summer... so gonna start with exemastane( thanks stylus and maximpep) today hoping that by day 30 (last on taast) that it will be day 15 on stane and just maybe with ramped cardio i can see the lower abs. Gonna increase cals by 200/day but cut 15% of the carbs increasing protiens. Should give me building blocks but keep gains lean... what a grand experiment

this is scheduled to be a cardio day....couldn't help myself. after 40 min elyptical my arms had the start of a good pump, maybe I was pulling on the handles more than pushing on the pedals...who knows. So I rocked out some 100# cable curls with 60# DB kickbacks just for the hell of it.... felt great... arms are tight and hard look good, feel great...

as always..... input is welcome and greatly appreciated...
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  #29  
Old 03-10-2013, 06:25 AM
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Day 16

Nothing out of the ordinary, last workout of early set up...tomorrow day off then going Pyramids to force growth, not as lean yet as I'd like but hoping it will get done. The extra 200 cals seems to be working, feel full and like how I'm feeling. Elbows getting a bit pinchy, knees creaking a bit....

warm up... stretch followed by light circuit military press 75 x 20, seated rows 100 x 20 DB deltoid set-front side front 30 x 10 each plain


T-bar rows 140 x 8 x 3
Military press 105 x 8 x 3
Seated wide grip lat pulls 180 x 8 x 3
DB shoulder press 65 x 8 x 3
Bent DB rows 90 x 8 x 3
Pull ups, 12, 8, 6
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  #30  
Old 03-10-2013, 06:27 AM
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Day 17

My oldest is in town this weekend, came home from college for a pre-graduation interview on monday... So proud of her I could bust. Gonna spend the day doing family thngs....will get back at it tomorrow.....Hope everyone has a great day!
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