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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
Come on fellas.... are you keeping up with the reading....
Diet was perfect.. actually skipped last meal for the night and had Bullet Proof
10/12/08 - I know this looks weak, but damn... my legs are fried... sad, but true!
Sunday – Legs/Fast Mile/Calves at HOME
Leg Extension (light) - 4x15
1- 20x35
2- 20x45
3- 15x45
4- 15x45
Leg Curls (light) – 4x15
1- 15x45
2- 15x35
3- 15x35
4- skipped
Goal - 10 minute walking lunges bodyweight (no rest)
(Actually only completed 8 minutes and 15 seconds)
Leg Press – 3x20 (skipped)
1-
2-
3-
Squats – 4x20
1- 10x60
2- 10x60
3- sad, skipped
4- sad, skipped
Home
Calves Raises at home – upstairs (all steps)
1st step 20 seconds,
2nd step 20 seconds,
3rd&4th steps 30 seconds, (made it to this point Step 4 [must have done over 200 and calves were killing me!!)
5th&6th steps 40 seconds and continue with progression.
Mile - I'll pass on this for tonight... I couldn't even walk up the rest of my basement steps...
I finally figured it out..... BULLET PROOF taste like Cantaloupe
Diet was perfect.. actually skipped last meal for the night and had Bullet Proof
10/12/08 - I know this looks weak, but damn... my legs are fried... sad, but true!
Sunday – Legs/Fast Mile/Calves at HOME
Leg Extension (light) - 4x15
1- 20x35
2- 20x45
3- 15x45
4- 15x45
Leg Curls (light) – 4x15
1- 15x45
2- 15x35
3- 15x35
4- skipped
Goal - 10 minute walking lunges bodyweight (no rest)
(Actually only completed 8 minutes and 15 seconds)
Leg Press – 3x20 (skipped)
1-
2-
3-
Squats – 4x20
1- 10x60
2- 10x60
3- sad, skipped
4- sad, skipped
Home
Calves Raises at home – upstairs (all steps)
1st step 20 seconds,
2nd step 20 seconds,
3rd&4th steps 30 seconds, (made it to this point Step 4 [must have done over 200 and calves were killing me!!)
5th&6th steps 40 seconds and continue with progression.
Mile - I'll pass on this for tonight... I couldn't even walk up the rest of my basement steps...
I finally figured it out..... BULLET PROOF taste like Cantaloupe
nice .. how's ure sleep on BF ? and how are u feeling on next morning ??
BB12
New member
Diet was perfect had to change up the workout a bit...
Home workout
(Had to change to T-bar)Pull-ups with seated row bar (Rocky Style) 4 x to failure
Wide Grip
1- 60lbsx20
2- 60lbsx16
3- 60lbsx17
4- 60lbsx20
(Had to change to Close Grip (Tri-bar)Pull Downs - 5x20 (7.7.7)
1-60lbsx20
2-60lbsx20
3-60lbsx15
4-60lbsx20
5-60lbsx18
1 Arm Row - 1x100 (that?s not a typo) can?t switch arms till you do the first 100.
20lbsx 46 (both) 30 second break then another 35 = 81
Fast Mile - skipped (calves are still sore as hell!
Done at home
Straight Leg lifts (feet up to eyeballs) - 4x20 (had to skip)
Did Side Bends (both sides
1- 35x15
2- 35x15
3- 35x20
Ab Wheel - 4x20
1-20
2-20
3-12
4-12
Guessing I only have about another week or two.. if I'm luck of Assault! As for Bullet Proof... I'm going to try and stretch that out a bit. To good to come to an end!!
Home workout
(Had to change to T-bar)Pull-ups with seated row bar (Rocky Style) 4 x to failure
Wide Grip
1- 60lbsx20
2- 60lbsx16
3- 60lbsx17
4- 60lbsx20
(Had to change to Close Grip (Tri-bar)Pull Downs - 5x20 (7.7.7)
1-60lbsx20
2-60lbsx20
3-60lbsx15
4-60lbsx20
5-60lbsx18
1 Arm Row - 1x100 (that?s not a typo) can?t switch arms till you do the first 100.
20lbsx 46 (both) 30 second break then another 35 = 81
Fast Mile - skipped (calves are still sore as hell!
Done at home
Straight Leg lifts (feet up to eyeballs) - 4x20 (had to skip)
Did Side Bends (both sides
1- 35x15
2- 35x15
3- 35x20
Ab Wheel - 4x20
1-20
2-20
3-12
4-12
Guessing I only have about another week or two.. if I'm luck of Assault! As for Bullet Proof... I'm going to try and stretch that out a bit. To good to come to an end!!
BB12
New member
10/14/08
Had to workout at home and made some adjustments
Tuesday – Arm Annihilation Workout/Fast Mile
Bi’s - 3-5 x 15 (go through all 5 then take a 2 minute break before starting next set)
(about 20 seconds in between)
1) Cheat Curls - 17x60lbs
2) Preacher bench close grip (bench 90 degre/used this as a generic Preacher)- 12x20lbs
3) Incline DB curls - 15x35lbs
4) Hammer DB curls 12x20lbs
5) Reverse Curls - 11x20lbs
2 minute break
1) Cheat Curls - 12x60lbs
2) Preacher bench close grip - 12x20lbs
3) Incline DB curls - 13x20lbs
4) Hammer DB curls - 13x20lbs
5) Reverse Curls - 10x20lbs
2 minute break
1) Cheat Curls - 6x60lbs
2) Preacher bench close grip - 6x20lbs
3) Incline DB curls - 7 1/4x20lbs
4) Hammer DB curls - 8 1/2x20lbs
5) Reverse Curls – 8x20lbs
------------------------------------------------------------------------------------------------------------
Tricep - 3-5 x 20 (go through all 5 then take a 2 minute break before starting next set)
1) Skulls - 15x60lbs
2) Arm Kickbacks- 20x20lb
3) Tri Bar- 11x60lb
4) Rope Pushdowns over head- (skipped, lack of equipment at home)
5) Bench Dips- 20xBDW
2 minute break
1) Skulls- 11x60lbs
2) Arm Kickbacks- 15x20lb
3) Tri Bar- 10x60lb
4) Rope Pushdowns over head- (skipped)
5) Bench Dips- 20xBDW, then about a minute later 25xBDW
Just can’t seem to get that 3rd set of Tri’s in (1-5). I also think using the lighter weight is still something that I’m trying to get used to. I’ve always been in that mindset to push as much as I can and go heavy.
Going to try to go lighter tonight with shoulders to see if I can reach the 100 mark on all.
Had to skip the fast mile (calves are still extremely sore).
Had to workout at home and made some adjustments
Tuesday – Arm Annihilation Workout/Fast Mile
Bi’s - 3-5 x 15 (go through all 5 then take a 2 minute break before starting next set)
(about 20 seconds in between)
1) Cheat Curls - 17x60lbs
2) Preacher bench close grip (bench 90 degre/used this as a generic Preacher)- 12x20lbs
3) Incline DB curls - 15x35lbs
4) Hammer DB curls 12x20lbs
5) Reverse Curls - 11x20lbs
2 minute break
1) Cheat Curls - 12x60lbs
2) Preacher bench close grip - 12x20lbs
3) Incline DB curls - 13x20lbs
4) Hammer DB curls - 13x20lbs
5) Reverse Curls - 10x20lbs
2 minute break
1) Cheat Curls - 6x60lbs
2) Preacher bench close grip - 6x20lbs
3) Incline DB curls - 7 1/4x20lbs
4) Hammer DB curls - 8 1/2x20lbs
5) Reverse Curls – 8x20lbs
------------------------------------------------------------------------------------------------------------
Tricep - 3-5 x 20 (go through all 5 then take a 2 minute break before starting next set)
1) Skulls - 15x60lbs
2) Arm Kickbacks- 20x20lb
3) Tri Bar- 11x60lb
4) Rope Pushdowns over head- (skipped, lack of equipment at home)
5) Bench Dips- 20xBDW
2 minute break
1) Skulls- 11x60lbs
2) Arm Kickbacks- 15x20lb
3) Tri Bar- 10x60lb
4) Rope Pushdowns over head- (skipped)
5) Bench Dips- 20xBDW, then about a minute later 25xBDW
Just can’t seem to get that 3rd set of Tri’s in (1-5). I also think using the lighter weight is still something that I’m trying to get used to. I’ve always been in that mindset to push as much as I can and go heavy.
Going to try to go lighter tonight with shoulders to see if I can reach the 100 mark on all.
Had to skip the fast mile (calves are still extremely sore).
thats a pretty good home workout man
do u have free weights at home or a smith machine ?
do u have free weights at home or a smith machine ?
BB12
New member
Friday Carb Day 10-17-08
Breakfast - 6:30 am
1 cup of Grape Nuts
12 oz of skim milk
Mid-Morning - 9:30 am
Banana
12 oz of skim milk
1/2 cup Oats
Lunch – 12:00
Turkey Sandwich on 8 grain
Fruit Smoothie in Apple Juice
Mid-Afternoon – 3:00
1 cup of Ground Turkey
25 Almonds
Mid-Large size Sweet Potato
1 Cheese Stick
Dinner – 5:30
Sabarro's Pizza (made me feel sick after eating it - been pretty clean till now)
**Had a date night with my 3 year old daugther**
1/2 Assault - 8:30
Workout – OFF
Before Bed - 10:30
1 cup of Grape Nuts
12 oz of skim milk
Diet is perfect (minus my one Sabarro's pizza slice in 20+ days)!
As for workouts - they are coming along. Still having trouble reaching the marks on some, but I'm seeing some major improvements with the diet/workouts. If it wasn't for my PT for really helping me (diet/workouts/keeping me focused on the GOAL), I'd be in that workout for 4 months.... see results.. take 3 months off.. then back on... I'm just sick of that! For years, I've said... "I really want to get in shape"... well this time around... I'm seeing the BEST progress EVER! You can bet... big things are about to happen here for BB12.
Assault - This has truly pushed me beyone my limits when it comes to the workouts. Pump's are crazy and I swear they last for hours. I mean, the guys that have tried it would have to agree that this is some great sh*t. Not only for the ingredients (cause that is key), but the taste! I'm almost to the end of my Assault, but you can bet your ass, that I'll be placing an order very soon!
Breakfast - 6:30 am
1 cup of Grape Nuts
12 oz of skim milk
Mid-Morning - 9:30 am
Banana
12 oz of skim milk
1/2 cup Oats
Lunch – 12:00
Turkey Sandwich on 8 grain
Fruit Smoothie in Apple Juice
Mid-Afternoon – 3:00
1 cup of Ground Turkey
25 Almonds
Mid-Large size Sweet Potato
1 Cheese Stick
Dinner – 5:30
Sabarro's Pizza (made me feel sick after eating it - been pretty clean till now)
**Had a date night with my 3 year old daugther**
1/2 Assault - 8:30
Workout – OFF
Before Bed - 10:30
1 cup of Grape Nuts
12 oz of skim milk
Diet is perfect (minus my one Sabarro's pizza slice in 20+ days)!
As for workouts - they are coming along. Still having trouble reaching the marks on some, but I'm seeing some major improvements with the diet/workouts. If it wasn't for my PT for really helping me (diet/workouts/keeping me focused on the GOAL), I'd be in that workout for 4 months.... see results.. take 3 months off.. then back on... I'm just sick of that! For years, I've said... "I really want to get in shape"... well this time around... I'm seeing the BEST progress EVER! You can bet... big things are about to happen here for BB12.
Assault - This has truly pushed me beyone my limits when it comes to the workouts. Pump's are crazy and I swear they last for hours. I mean, the guys that have tried it would have to agree that this is some great sh*t. Not only for the ingredients (cause that is key), but the taste! I'm almost to the end of my Assault, but you can bet your ass, that I'll be placing an order very soon!
