ragekill15 Posted February 25, 2012 Author Share Posted February 25, 2012 http://img714.imageshack.us/img714/2824/76578765.jpg That's a lot of great stuff! Thank you Robert, vbb.com and all the companies that donated product! Link to comment Share on other sites More sharing options...
robert Posted February 26, 2012 Share Posted February 26, 2012 Your Vega Sport Protein is on the way too. Shipped it this morning. Glad you're happy with the prizes. Thanks again for being part of the challenge! Drop by the forum anytime. Would love get updated on what you're up to. All the best! -Robert Link to comment Share on other sites More sharing options...
ragekill15 Posted January 9, 2014 Author Share Posted January 9, 2014 Today's Training: Weight: 168 lbs Cardio:Assorted running drills + 2 mile jog for a total of 30 minutes excercise Strength Training: Back and Biceps Assorted cardio excercises performed during rest time between sets and excercises. 1 minute rest times. Pullups: 5, 8, 5, 5, 8Dumbbell Rows: 70 x 8, 70 x 8, 70 x 8 Lat Pulldowns: 140 x 8, 140 x 8, 140 x 8, 140 x 10Dumbbell Shrugs: 70 x 8, 70 x 8, 70 x 8, 70 x 12Dumbbell Curls: 35 x 8, 35 x 8, 35 x 8 Cable Curls: 70 x 8, 70 x 8, 60 x 10Preacher Curl Machine: 70 x 8, 70 x 10, 70 x 10 Notes: This is my first time fully implementing cardio acceleration techniques during my strength sessions, and the effect was a whole lot of sweat! The trick seems to be in utilizing the right excercises so that I can maintain an elevated heart rate without getting completely gassed and losing strength. So far, jump roping, bench step ups and jumping lunges are in, and high knee jumps are out! Link to comment Share on other sites More sharing options...
ragekill15 Posted January 9, 2014 Author Share Posted January 9, 2014 AM Lift: Chest + Back SupersetDumbbell Incline Press : 35 x 30, 45 x 20, 55 x 10, 65 x 5, 70 x 5Bent Over Dumbbell Rows : 35 x 30, 45 x 20, 55 x 10, 65 x 5, 70 x 5SupersetDumbbell Bench Press : 75 x 5, 75 x 5, 65 x 10, 55 x 20, 45 x 30Dumbbell Rows : 75 x 5, 75 x 5, 65 x 10, 55 x 20, 45 x 30 Notes: This is a favorite workout of mine from Kris Gethin's DTP program. I completed this workout in 27 minutes, and got a great pump. For more info on DTP, see here http://www.bodybuilding.com/fun/kris-gethin-dtp-training.html. Link to comment Share on other sites More sharing options...
ragekill15 Posted January 10, 2014 Author Share Posted January 10, 2014 PM Cardio: 30 minutes 15 Minutes Jogging10 Minutes Running Drills5 Minutes Sprinting PM Lift: Chest + Triceps + Abs Incline Dumbbell Flyes: 35 x 20, 35 x 16, 35 x 20Dumbbell Bench Press: 50 x 20, 55 x 20, 55 x 17Cable Crossover: 40 x 20, 40 x 20, 40 x 20Triceps Pressdown: 120 x 20, 120 x 20, 100 x 20Dumbbell Overhead: Extension 40 x 20, 40 x 18, 40 x 20Cable Overhead Extension: (Rope Attachment) 50 x 20, 50 x 20, 50 x 20Abdominal destruction circuit: 10 minutes Notes: Cardio excercises were performed for 1 minute between all sets and excercises. Link to comment Share on other sites More sharing options...
ragekill15 Posted January 11, 2014 Author Share Posted January 11, 2014 01/10/14 Cardio:Mile jog Lift: Shoulders + Legs Dumbbell Lateral Raises: 15 x 20, 20 x 16, 15 x 20Dumbbell Front Raises: 20 x 20, 20 x20, 20x20 One Leg Leg Press: 150 x 20, 150 x 20, 150 x 20, 150 x 20Leg Extensions: 100 x 20, 100 x 20, 100 x 20, 100 x20SupersetLeg Curls: 100 x 20, 100 x 20, 100 x 20, 100 x 20Calf Press on Leg Press Machine: 200 x 20, 200 x 20, 200 x 20, 200 x 20 Notes: Rest times kept under 1 minute, and cardio exercises performed during this time. I was going to do rear delt raises as well, but shoulders were pretty burnt. I was tired going into the workout, but actually felt better afterwards. Link to comment Share on other sites More sharing options...
ragekill15 Posted January 12, 2014 Author Share Posted January 12, 2014 Arms Blaster 01/11/14 Cable Biceps Curl : 70 x 40, 80 x 30, 90 x 20, 110 x10, 130 x 10SupersetCable Triceps Extension : 70 x 40, 80 x 30, 90 x 20, 110 x10, 130 x 10Dumbbell Biceps Curl: 40 x 10, 40 x 10, 30 x 20SupersetDumbbell Triceps Overhead Extension : 70 x 10, 75 x10, 60 x 20Preacher Curl Machine : 50 x 30, 40 x 40SupersetTriceps Extension Machine : 50 x30, 40 x 40Hanging Leg Raises: 21, 23Cable Crunches : 170 x 20, 170 x 22, 170 x 20 Notes: This was a short and sweet workout that gave me a great pump. I wish I had a good picture of the vein action I had going on... Link to comment Share on other sites More sharing options...
ragekill15 Posted January 13, 2014 Author Share Posted January 13, 2014 01/13/14 Legs + Abs Leg Press: 200 x 50, 300 x40, 350 x 30, 400 x 20, 450 x 10, 400 x 10, 350 x 20, 300 x 30, 250 x 40, 200 x 50SupersetCalf Press: 200 x 40, 300 x30, 350 x 20, 400 x 10, 450 x 10, 400 x 10, 350 x 10, 300 x 20, 250 x 30, 200 x 40Cable Crunch: 170 x 36, 170 x 32, 170 x 27, 170 x 23, 170 x 17 Notes: I bumped up the weight from last week, and it nearly killed me. Once I reached the top of the pyramid, it was a struggle all the way down. I was almost sick after this workout. Link to comment Share on other sites More sharing options...
ragekill15 Posted January 16, 2014 Author Share Posted January 16, 2014 01/14/14 Strength Circuit Dumbbell Deadlift: 75 x 10Goblet Squat: 75 x 10Dumbbell Deadlift: 75 x 10 1 Jump Roping x 5 + 2 Mile Run Link to comment Share on other sites More sharing options...
ragekill15 Posted January 16, 2014 Author Share Posted January 16, 2014 01/15/14 AM: DTP Chest + Back Dumbbell Incline Press: 50 x 30, 60 x 20, 70 x 10, 75 x 5, 75 x 5SupersetDumbbell Row: 50 x 30, 60 x 20, 70 x 10, 75 x 5, 75 x 5Dumbbell Bench Press: 75 x 7, 75 x 7, 70 x 10, 60 x 18, 50 x 30SupersetDumbbell Row: 75 x 5, 75 x 7, 70 x 12, 60 x 20, 50 x 30 PM: Legs Dumbbell Deadlift: 75 x 15, 75 x 18, 75 x 20, 75 x 16Dumbbell Lunge: 25 x 10, 35 x 10, 45 x 8One Leg Squat: 10, 10, 10One Leg Leg Press: 150 x 10, 150 x 10, 150 x 10Leg Press: 200 x 20, 200 x 20, 200 x 20 1 Mile Run40 M Sprints x 4100 M Sprints x 41 Mile Run Link to comment Share on other sites More sharing options...
ragekill15 Posted January 18, 2014 Author Share Posted January 18, 2014 DTP Arms: Dumbbell Biceps Curl: 20 x 40, 25 x 30, 30 x 20, 35 x 10 40 x 10SupersetDumbbell Triceps Overhead Extension : 40 x 40, 50 x 30, 60 x 20, 70 x 12, 75 x 9Cable Biceps Curl : 150 x 10, 130 x 10, 100 x 20SupersetCable Triceps Extension : 130 x 10, 130 x 10, 100 x 20Preacher Curl Machine : 70 x 30, 50 x 40SupersetTriceps Extension Machine : 70 x 30, 50 x 40 Cable Crunches : 170 x 20, 170 x 22, 170 x 20 Link to comment Share on other sites More sharing options...
C.O. Posted May 27, 2014 Share Posted May 27, 2014 You were making some good progress. How has training been going for you? Link to comment Share on other sites More sharing options...
ragekill15 Posted September 29, 2014 Author Share Posted September 29, 2014 Getting back at it tomorrow! I did do some cardio and abwork today. Row 2000 Meters : 9:30Spin 20 Minutes: 5.1 Miles Cable Crunches: 140 x 20, 140 x 20, 140 x 20Crunches: 50, 44, 31Plank: 1 Minute Elliptical Machine 25 Minutes: 2.31 Miles Link to comment Share on other sites More sharing options...
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