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Assault & Bullet Proof… that’s what I’m packing in my Athletes Arsenal!
- Thread starter BB12
- Start date
BB12
New member
Feeling good.... Assault has given me that extra energy to push through these workouts and Bullet Proof, well... I'm so ready to go to bed and let this hard work pay off!!
10/1/08
Diet was perfect!
Wednesday – 500 Rep Shoulder Routine/Abs/Fast Mile
Military Press – 1x100 (Goal)
Actual - 40lbs x 30, 5sec break 40x20
Lateral Raise - 1x100 (Goal)
40lbs x 45
Front Raise - 1x100 (Goal)
30lbs x 35
DB Shrugs -1x100 (Goal)
15lbs x 100
Ab Wheel – 4x20 (Goal)
0 (must have pulled something or over extended trying these the other night)
Fast Mile 1 @ 9:24 Cool down .75 @ 14.06 Total Distance 1.75 Miles
***Soooo looking forward to eating some carbs. I'm not going to start until dinner tomorrow and continue all day Friday.
Saturday I'll be back to normal diet and an interesting Chest workout!
10/1/08
Diet was perfect!
Wednesday – 500 Rep Shoulder Routine/Abs/Fast Mile
Military Press – 1x100 (Goal)
Actual - 40lbs x 30, 5sec break 40x20
Lateral Raise - 1x100 (Goal)
40lbs x 45
Front Raise - 1x100 (Goal)
30lbs x 35
DB Shrugs -1x100 (Goal)
15lbs x 100
Ab Wheel – 4x20 (Goal)
0 (must have pulled something or over extended trying these the other night)
Fast Mile 1 @ 9:24 Cool down .75 @ 14.06 Total Distance 1.75 Miles
***Soooo looking forward to eating some carbs. I'm not going to start until dinner tomorrow and continue all day Friday.
Saturday I'll be back to normal diet and an interesting Chest workout!
BB12
New member
CARB DAY - 10/02/08
The Diet:
Breakfast - 6:30 am
IBE’s X-Force
4 whole Eggs
1 Provolone cheese stick
Mid-Morning - 9:30 am
1/2 cup of Almonds
1 scoop of Protein in water
Lunch – 12:00
10oz of Lean Meat (turkey, chicken, lean beef)
Small Salad
Provolone Stick
Mid-Afternoon – 3:00
IBE’s X-Force
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
Fish
Stem Veggies
1 Cup of Brown Rice (170 cals, 36 carbs, 1 fat, 4 pro)
1/2 of Assault - 8:00
Workout – OFF
1 Cup of Oats (300 cals, 54 carbs, 6 fat, 10 pro)
Bullet Proof - 11:00
It was a little hard to stomach all those carbs after 3 days of keeping them pretty low. I'm actually looking forward to a huge sweet potato for lunch and wheat pasta for dinner. I'm going to try an pack about 300-400g's of carbs tomorrow.
BB12
New member
10/03/08 - CARB DAY!
The Eating Plan:
Breakfast - 6:30 am
IBE’s X-Force
4 whole Eggs
1 Provolone cheese stick
Fruit Smoothie (1 banana, cup strawberries, 1/2 blueberrys in water)
Mid-Morning - 9:30 am
1/2 cup of Almonds
1 scoop of Protein in water
Lunch – 12:00
Turkey Sandwich on 8 Grain Bread
Fruit Smoothie (1 banana, cup raspberries, 1/2 blueberrys in Apple Juice)
Mid-Afternoon – 3:00
IBE’s X-Force
3/4 cup of Brown Rice
1 scoop of Protein in water
Cheese Stick
Dinner – 5:30
3 Cups of Wheat Pasta
Cheese Stick
1/2 Assault - 8:00
Workout – OFF
8:30
med-large size Sweet Potato
11:00
1 cup of cottage cheese
1 banana
The Eating Plan:
Breakfast - 6:30 am
IBE’s X-Force
4 whole Eggs
1 Provolone cheese stick
Fruit Smoothie (1 banana, cup strawberries, 1/2 blueberrys in water)
Mid-Morning - 9:30 am
1/2 cup of Almonds
1 scoop of Protein in water
Lunch – 12:00
Turkey Sandwich on 8 Grain Bread
Fruit Smoothie (1 banana, cup raspberries, 1/2 blueberrys in Apple Juice)
Mid-Afternoon – 3:00
IBE’s X-Force
3/4 cup of Brown Rice
1 scoop of Protein in water
Cheese Stick
Dinner – 5:30
3 Cups of Wheat Pasta
Cheese Stick
1/2 Assault - 8:00
Workout – OFF
8:30
med-large size Sweet Potato
11:00
1 cup of cottage cheese
1 banana
BB12
New member
Check your EGO at the door!
10/4/08 - back to Sat-Wed Diet
First thing in the morning, walked 2.5 miles for JDRF
Saturday – Chest/Abs/Fast Mile
Incline Bar Reg Grip – (pounds on the right this time)
20 x 35lbs
15 x 50
12 x 60
10 x 65
8 x 65
6 x 100
4 x 125
2 x 140
Incline DB’s – 5x8 (Palms facing in) Hit all 8 reps on these
1- 25’s total weight (50)
2 – 40’s
3 - 50’s (total weight (100)
4 - 50’s
5 - 50’s
Incline Fly’s – 4x12 (had to use Pec Dec)
1 – 60 x 12
2 – 60 x 12
3 – 80 x 10
4 – 80 x 8
Flat Bench – (Goal is – 20,15,12,10,8)
20 x 80
15 – 13 1/2 x 100
12 – 9 x 100
10 – 10 x 100
8 – 7 x 125
Feet on Bench Push-ups – 4x15 (Goal was 15)
1 - 10
2 - 8
3 - 8
4 - 5
Straight Leg lifts (feet up to eyeballs) – 4x20 (Goal was 20)
1 - 13
2 - 12
3 - 13
4 - 13
Ab Wheel – 4x20
Never happened… so out of gas… that on the first attempt… I hit the floor!
Cardio:
This included the 2.5 miles first thing in the morning for JDRF.
Fast Mile: 1 - 11:35 Cool down: .25 mile
Assault has really helped me to do these workouts. I'd have to say... that I get that second boost about 30 minutes into my workout, if not... I'd be done.
All ready starting to see results on new diet and workouts! They maybe kick'in my ass, but... it's all about the results!
10/4/08 - back to Sat-Wed Diet
First thing in the morning, walked 2.5 miles for JDRF
Saturday – Chest/Abs/Fast Mile
Incline Bar Reg Grip – (pounds on the right this time)
20 x 35lbs
15 x 50
12 x 60
10 x 65
8 x 65
6 x 100
4 x 125
2 x 140
Incline DB’s – 5x8 (Palms facing in) Hit all 8 reps on these
1- 25’s total weight (50)
2 – 40’s
3 - 50’s (total weight (100)
4 - 50’s
5 - 50’s
Incline Fly’s – 4x12 (had to use Pec Dec)
1 – 60 x 12
2 – 60 x 12
3 – 80 x 10
4 – 80 x 8
Flat Bench – (Goal is – 20,15,12,10,8)
20 x 80
15 – 13 1/2 x 100
12 – 9 x 100
10 – 10 x 100
8 – 7 x 125
Feet on Bench Push-ups – 4x15 (Goal was 15)
1 - 10
2 - 8
3 - 8
4 - 5
Straight Leg lifts (feet up to eyeballs) – 4x20 (Goal was 20)
1 - 13
2 - 12
3 - 13
4 - 13
Ab Wheel – 4x20
Never happened… so out of gas… that on the first attempt… I hit the floor!
Cardio:
This included the 2.5 miles first thing in the morning for JDRF.
Fast Mile: 1 - 11:35 Cool down: .25 mile
Assault has really helped me to do these workouts. I'd have to say... that I get that second boost about 30 minutes into my workout, if not... I'd be done.
All ready starting to see results on new diet and workouts! They maybe kick'in my ass, but... it's all about the results!
good suff .. keep it up bro
BB12
New member
Horrible headache, but still tried to workout. Diet was perfect....
Sunday – Legs/Fast Mile/Calves
Leg Extension (light) - 4x15
1- 50lbs
2- 50lbs
3- 50lbs
4- 50lbs
Leg Curls (light) – 4x15
1- 40
2- 45
3- 45x10
4- 0
10 minute walking lunges bodyweight (no rest)
Only could handle 5 minutes.
Leg Press – 3x20
1- 180
2- 180
3- 180
Squats – 4x20
1- 140x10
2- 100x10
3- 0
4- 0
Home (Didn’t happen)
Calves Raises at home – upstairs (all steps)
1st step 20 seconds,
2nd step 20 seconds,
3rd&4th steps 30 seconds,
5th&6th steps 40 seconds and continue with progression.
Fast Mile .60 of a mile
Sunday – Legs/Fast Mile/Calves
Leg Extension (light) - 4x15
1- 50lbs
2- 50lbs
3- 50lbs
4- 50lbs
Leg Curls (light) – 4x15
1- 40
2- 45
3- 45x10
4- 0
10 minute walking lunges bodyweight (no rest)
Only could handle 5 minutes.
Leg Press – 3x20
1- 180
2- 180
3- 180
Squats – 4x20
1- 140x10
2- 100x10
3- 0
4- 0
Home (Didn’t happen)
Calves Raises at home – upstairs (all steps)
1st step 20 seconds,
2nd step 20 seconds,
3rd&4th steps 30 seconds,
5th&6th steps 40 seconds and continue with progression.
Fast Mile .60 of a mile
BB12
New member
Diet was perfect
Had to change up the workout a bit... wife and daughter were home sick
(Had to change to Pull Overs)Pull-ups with seated row bar (Rocky Style) 4 x to failure
1- 65x20
2- 65x20
3- 65x20
4- 65x20
Pull Downs - 5x20 (7.7.7)
1-62.5x20
2-62.5x13
3-62.5x11
4-62.5x14
5-62.5x15
1 Arm Row - 1x100 (that?s not a typo) can?t switch arms till you do the first 100.
20lbsx 45 (both)
Fast Mile - 1 mile = 10:14 .25 Cool down Total 1.25
Done at home
Straight Leg lifts (feet up to eyeballs) ? 4x20 (had to skip)
Did Side Bends
1- 30x15
2- 30x15
3- 30x14
4- 30x16
Ab Wheel - 4x20
1-10
2-10
3-10
4-10
Had to change up the workout a bit... wife and daughter were home sick
(Had to change to Pull Overs)Pull-ups with seated row bar (Rocky Style) 4 x to failure
1- 65x20
2- 65x20
3- 65x20
4- 65x20
Pull Downs - 5x20 (7.7.7)
1-62.5x20
2-62.5x13
3-62.5x11
4-62.5x14
5-62.5x15
1 Arm Row - 1x100 (that?s not a typo) can?t switch arms till you do the first 100.
20lbsx 45 (both)
Fast Mile - 1 mile = 10:14 .25 Cool down Total 1.25
Done at home
Straight Leg lifts (feet up to eyeballs) ? 4x20 (had to skip)
Did Side Bends
1- 30x15
2- 30x15
3- 30x14
4- 30x16
Ab Wheel - 4x20
1-10
2-10
3-10
4-10
