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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
Wednesday 10/08/08
(Totally skipped shoulders this week (they actually needed it), moved Arms to Wedensday.. just this week)
Had to workout at home and made some adjustments (all done in 35-40 minutes) very fast pace!
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)
1) Cheat Curls - 12x60lbs
2) Preacher bench close grip (bench 90 degre/used this as a generic Preacher)- 15x20lbs
3) Incline DB curls - 9x35lbs
4) Hammer DB curls 13x20lbs
5) Reverse Curls - 10x20lbs
2 minute break, if that.......
1) Cheat Curls - 13x60lbs
2) Preacher bench close grip - 12x20lbs
3) Incline DB curls - 11x20lbs
4) Hammer DB curls - 10x20lbs
5) Reverse Curls - 11x20lbs
2 minute break
1) Cheat Curls - 9x60lbs
2) Preacher bench close grip - 12x20lbs
3) Incline DB curls - 10x20lbs
4) Hammer DB curls - 11x20lbs
5) Reverse Curls – 9x20lbs
--------------------------------------------------------------------------
Tricep - 3-5 x 20 (go through all 5 then take a 2 minute break before starting next set)
1) Skulls - 20x60lbs
2) Arm Kickbacks- 20x20lb
3) Tri Bar- 12x60lb
4) Rope Pushdowns over head- (skipped, lack of equipment at home)
5) Bench Dips- 15xBDW (love these... give my tri’s a huge pump/solid feel)
2 minute break
1) Skulls- 8x60lbs
2) Arm Kickbacks- 15x20lb
3) Tri Bar- 12x60lb
4) Rope Pushdowns over head- (skipped)
5) Bench Dips- 18xBDW, then about a minute later 15xBDW
Had to skip the fast mile.
My daughter was upstairs coughing (sounded like a seal barking... called doctor around 11:00 pm and it appears she has Croup. Wife’s sick as well, doing everything in my power to stay health and not catch this...
I think my workout tonight (Wednesday) suffered a little since I had about 3 hours sleep the night before. Thursday and Friday will be a much needed rest period to recharge and come in full-force on Saturday. Hope to have family health and back on track Saturday! Seeing great results already...
(Totally skipped shoulders this week (they actually needed it), moved Arms to Wedensday.. just this week)
Had to workout at home and made some adjustments (all done in 35-40 minutes) very fast pace!
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)
1) Cheat Curls - 12x60lbs
2) Preacher bench close grip (bench 90 degre/used this as a generic Preacher)- 15x20lbs
3) Incline DB curls - 9x35lbs
4) Hammer DB curls 13x20lbs
5) Reverse Curls - 10x20lbs
2 minute break, if that.......
1) Cheat Curls - 13x60lbs
2) Preacher bench close grip - 12x20lbs
3) Incline DB curls - 11x20lbs
4) Hammer DB curls - 10x20lbs
5) Reverse Curls - 11x20lbs
2 minute break
1) Cheat Curls - 9x60lbs
2) Preacher bench close grip - 12x20lbs
3) Incline DB curls - 10x20lbs
4) Hammer DB curls - 11x20lbs
5) Reverse Curls – 9x20lbs
--------------------------------------------------------------------------
Tricep - 3-5 x 20 (go through all 5 then take a 2 minute break before starting next set)
1) Skulls - 20x60lbs
2) Arm Kickbacks- 20x20lb
3) Tri Bar- 12x60lb
4) Rope Pushdowns over head- (skipped, lack of equipment at home)
5) Bench Dips- 15xBDW (love these... give my tri’s a huge pump/solid feel)
2 minute break
1) Skulls- 8x60lbs
2) Arm Kickbacks- 15x20lb
3) Tri Bar- 12x60lb
4) Rope Pushdowns over head- (skipped)
5) Bench Dips- 18xBDW, then about a minute later 15xBDW
Had to skip the fast mile.
My daughter was upstairs coughing (sounded like a seal barking... called doctor around 11:00 pm and it appears she has Croup. Wife’s sick as well, doing everything in my power to stay health and not catch this...
I think my workout tonight (Wednesday) suffered a little since I had about 3 hours sleep the night before. Thursday and Friday will be a much needed rest period to recharge and come in full-force on Saturday. Hope to have family health and back on track Saturday! Seeing great results already...
BB12
New member
(Diets have been perfect as planned from day 1)
Thursday - OFF DAY
--------------------------------------------------
Wanted to try a full day of carbs on Thursday and Friday
6:30 am 1 cup of Grape Nuts
12oz of Skim Milk with Banana Crème Protein shake (dumped on Grape Nuts)
(awesome tasting breakfast)
9:30
1-½ cups of Wheat Paste with 1 Tbl spoon of Raspberry Vinaigrette
10oz Coffee
12:00 (lunch)
BBQ Grilled Chicken Sandwich (on wheat bun)
Small Potato Salad
Sweet Tea
3:00
Water and a handful of almonds
Brewed Green tea (not sweet)
5:30 (dinner)
Beef Roast and Carrots
1 plain whole grain English muffin
9:00 pm
Huge Smootie (tasted like a Strawberry Crunch Ice Cream bar)
http://www.tmicecream.com/gallery/images/7/thumb_sundae_crunch_strawberry.jpg
Made this just by tossing things in....
1 cup water
½ cup of Grape Nuts
½ can of pineapples with juice (chunks)
1 banana
6 frozen Strawberries 1 scoop of Banana Crème Protein Powder
1 scoop of Glutamine
Really seeing results! I've noticed on my carb days, my muscles just eat it up!!!
I seriously see veins popping in my arms that I've never seen before... waist is getting thin and muscle just look fuller! I've also noticed more energy on my non-carb days. I mean, this is only day 11....can't wait to see the result at the end! Have to go out and buy a new belt... don't think I have a pair of pants that I have to suck my stomach in to button (anymore).
I've also notice the wife has been eye-balling me a little different. We're both very competitive and I know she see's that my body is changing... she doesn't even have to say anything. Let me stop.... talk is cheap... I'll just have to post some pic to the forum!
Thursday - OFF DAY
--------------------------------------------------
Wanted to try a full day of carbs on Thursday and Friday
6:30 am 1 cup of Grape Nuts
12oz of Skim Milk with Banana Crème Protein shake (dumped on Grape Nuts)
(awesome tasting breakfast)
9:30
1-½ cups of Wheat Paste with 1 Tbl spoon of Raspberry Vinaigrette
10oz Coffee
12:00 (lunch)
BBQ Grilled Chicken Sandwich (on wheat bun)
Small Potato Salad
Sweet Tea
3:00
Water and a handful of almonds
Brewed Green tea (not sweet)
5:30 (dinner)
Beef Roast and Carrots
1 plain whole grain English muffin
9:00 pm
Huge Smootie (tasted like a Strawberry Crunch Ice Cream bar)
http://www.tmicecream.com/gallery/images/7/thumb_sundae_crunch_strawberry.jpg
Made this just by tossing things in....
1 cup water
½ cup of Grape Nuts
½ can of pineapples with juice (chunks)
1 banana
6 frozen Strawberries 1 scoop of Banana Crème Protein Powder
1 scoop of Glutamine
Really seeing results! I've noticed on my carb days, my muscles just eat it up!!!
I seriously see veins popping in my arms that I've never seen before... waist is getting thin and muscle just look fuller! I've also noticed more energy on my non-carb days. I mean, this is only day 11....can't wait to see the result at the end! Have to go out and buy a new belt... don't think I have a pair of pants that I have to suck my stomach in to button (anymore).
I've also notice the wife has been eye-balling me a little different. We're both very competitive and I know she see's that my body is changing... she doesn't even have to say anything. Let me stop.... talk is cheap... I'll just have to post some pic to the forum!
i agree .. your bi's are looking nice bro .. keep it up
BB12
New member
Thanks... GQ
Trying to get those bi's to catch up with the Tris...
, if that's possible
BB12
New member
Friday Carb Day
Breakfast - 6:30 am
IBE’s X-Force
1 cup of Grape Nuts
12 oz of skim milk
Banana
Mid-Morning - 9:30 am
1/4 cup of Almonds
Mid-Large size Sweet Potato
Lunch – 12:00
Turkey Burger on Wheat bun
Sweet Potato
Mid-Afternoon – 3:00
IBE’s X-Force
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
1 cup of Oatmeal
Pumpkin Protein Shake
Provolone Stick
1/2 Assault - 8:30
Workout – OFF
After workout - 10:00
1 Cup of Grape Nuts
12 oz of skim milk
Everythings coming together really well. Assault and Bullet Proof... what can I say... they rock!
I've notice that without the Bullet Proof, I tend to wake up several times through the night. Can't wait to hit the weight's on Saturday, so I can dose my BP and sleep like a baby.
Breakfast - 6:30 am
IBE’s X-Force
1 cup of Grape Nuts
12 oz of skim milk
Banana
Mid-Morning - 9:30 am
1/4 cup of Almonds
Mid-Large size Sweet Potato
Lunch – 12:00
Turkey Burger on Wheat bun
Sweet Potato
Mid-Afternoon – 3:00
IBE’s X-Force
1/2 cup of Almonds
1 scoop of Protein in water
Dinner – 5:30
1 cup of Oatmeal
Pumpkin Protein Shake
Provolone Stick
1/2 Assault - 8:30
Workout – OFF
After workout - 10:00
1 Cup of Grape Nuts
12 oz of skim milk
Everythings coming together really well. Assault and Bullet Proof... what can I say... they rock!
I've notice that without the Bullet Proof, I tend to wake up several times through the night. Can't wait to hit the weight's on Saturday, so I can dose my BP and sleep like a baby.
BB12
New member
Best workout to date on new diet/workouts!
10/11/08 - back to Saturday-Wednesday diet
First thing in the morning, walked 1.5 miles with Daughter (32lbs on my shoulders) on track behind my house
Saturday - Chest/Abs/Fast Mile
Incline Bar Reg Grip - (pounds on the right this time)
20 x 35lbs
15 x 65 (Increase of 15lb since last time at this point)
12 x 75
10 x 75
8 x 80
6 x 110
4 x 140
3 x 155 (that's PR in itself!)
Incline DB's - 5x8 (Palms facing in) Hit all 8 reps on these
1- 8x65
2 - 8x80
3 - 8x110
4 - 8x120 (20lb increase)
5 - 5 1/2 x 120
Incline Fly's - 4x12 (had to use Pec Dec)
1 12x60lbs
2 12x110 (increase of 50lbs)
3 12x110
4 11x110
Flat Bench - (Goal is 20,15,12,10,8)
20 - 20x 80
15 - 11x100
12 - 11x100
10 - 10x100
8 - 8x125 (really had to push this out)
4- 4x155 (add just cause I felt I could do this!)
Feet on Bench Push-ups - 4x15 (Goal was 15)
1 - 15
2 - 5
3 - 6
4 - 4
Straight Leg lifts (feet up to eyeballs) - 4x20 (Goal was 20)
1 - 20 (FINALLY)
2 - 9
3 - 15
4 - 10
Ab Wheel - 4x20 (Home)
15 and that was it!
Cardio:
1.5 miles with Daughter
Fast Mile: 1 - 8:56 (NEW PR!) Cool down: .25 mile
I've increased in weight used and just really pushing myself to the extreme! Should be a kickass week!
10/11/08 - back to Saturday-Wednesday diet
First thing in the morning, walked 1.5 miles with Daughter (32lbs on my shoulders) on track behind my house
Saturday - Chest/Abs/Fast Mile
Incline Bar Reg Grip - (pounds on the right this time)
20 x 35lbs
15 x 65 (Increase of 15lb since last time at this point)
12 x 75
10 x 75
8 x 80
6 x 110
4 x 140
3 x 155 (that's PR in itself!)
Incline DB's - 5x8 (Palms facing in) Hit all 8 reps on these
1- 8x65
2 - 8x80
3 - 8x110
4 - 8x120 (20lb increase)
5 - 5 1/2 x 120
Incline Fly's - 4x12 (had to use Pec Dec)
1 12x60lbs
2 12x110 (increase of 50lbs)
3 12x110
4 11x110
Flat Bench - (Goal is 20,15,12,10,8)
20 - 20x 80
15 - 11x100
12 - 11x100
10 - 10x100
8 - 8x125 (really had to push this out)
4- 4x155 (add just cause I felt I could do this!)
Feet on Bench Push-ups - 4x15 (Goal was 15)
1 - 15
2 - 5
3 - 6
4 - 4
Straight Leg lifts (feet up to eyeballs) - 4x20 (Goal was 20)
1 - 20 (FINALLY)
2 - 9
3 - 15
4 - 10
Ab Wheel - 4x20 (Home)
15 and that was it!
Cardio:
1.5 miles with Daughter
Fast Mile: 1 - 8:56 (NEW PR!) Cool down: .25 mile
I've increased in weight used and just really pushing myself to the extreme! Should be a kickass week!
