[danp100]

i would make him to more if he had more equipment or if the cheap butt would go join a gym. but i am holding back on one leg exercise he can do that burns like being branded. ehehehe

[chrispghmuscle]

Oh so is that why you torture me....LOL

[mitbar]

he torture me worse than you old guys, just be happy your not my age or you would never be able to move around lol.

[chrispghmuscle]

Originally Posted by mitbar

he torture me worse than you old guys, just be happy your not my age or you would never be able to move around lol.

AHhahahah.. I did Dan's leg workout.. then 2 days later I had to carry a High Rise pack up 6 flight of f'ing stairs for a high rise AFA.. ( automatic fire alarm).. with an SCBA pack on..

[mitbar]

so what your saying is that it was good times lol.

[chrispghmuscle]

Originally Posted by mitbar

so what your saying is that it was good times lol.

I love it.. oh the wonderfull pain..LOL

[danp100]

i would have loved to been at the top waiting for him. i'd be in a lawn chair, kicked back with beer in hand. ahaahahahahaha

[chrispghmuscle]

Originally Posted by danp100

i would have loved to been at the top waiting for him. i'd be in a lawn chair, kicked back with beer in hand. ahaahahahahaha

Oh Hi Dan......oh by the way dan, did you see a 23 year old beautiful naked girl come up here. about 5'9' about 135 lbs,, 38D cup.. hour glass shaped.. strawberry blonde hair, blue eyes, athletic build... oh in 3" heels..

If you see her, I have her Kitty here.. (BAM DAN STANDS UP).. Hey Chris I'll help you look for her.. WINK WINK.. as his boy stand at attention...

[danp100]

you are A funny man hahahaha

[chrispghmuscle]

Originally Posted by danp100

you are A funny man hahahaha

dan I want to ( look at the picture) a question

[GeorgeT]

Originally Posted by chrispghmuscle

dan I want to ( look at the picture) a question

i just got owned, cant click on the picture :(

[mikeh40+]

omg you guys are insane, lol... so i have been asleep for a whopping 3 hours and i`m going back to work and all you can do is laugh at my expense, man ya all is crazy in the head.. haaaha,, yea dan i`ll do the leg workout tomorrow, i do believe that this will be a plenty to make me suffer, gym or not.. you are a mini satan.. ha

[mikeh40+]

holy cow crap i am soooo tired, not even looking forward to waking up later today and doing this leg workout, makes me tired even thinking of it,

anyway here is my diet from the last 24 hours, tried a different approach since my days are split between work and sleep and then back to work, so getting in a constant supply of macros, i have tappered my serving size down in each meal and spread them out over the 24 hour period, not sure if this is going to work but its really hard to figure out a 10 hour diet and then sleep and then work for 10-12 and then sleep and start all over again, seems my diet is always starting over the other way so this should make it easier to keep a total of a average 16 hour day.. like normal folk have...

here is how i done it..

1) 3 a.m.
chicken breast, 30g
brown rice 35 g carbs, 3 g protein

2) 1 can chunck chicken 30 g protein
rice cakes= 15 g carbs/ 1 g protein

3)protein shake- 50 g protein
glyco-maize-35 carbs
10g creatine
1 teaspoon AAKG

4)3/4 cup brown rice= 35 carbs/ 3g protein

5) 1 can chunck chicken 30g protein
rice cakes= 15 carbs/1g protein

sleep from 2:30 pm until 5:30p.m.. back to work and the feeding continues

6)chicken breast= 48 g protein
3/4 cup brown rice. 35 carbs/ 3 g protein

7)chicken breast= 48 g protein
rice cakes= 15 carbs/ 1g protein

8)chicken breast= 48g protein,,

9)end time 4:00 a.m.. 1 can tuna= 22 g protein time for bed.....

total macros
protein=320 grams
carbs=185 grams
fats,, not much.. probably about 30 g`s

supplements used today,
whey protein
glyco-maize
creatine mono
slin-sane
phenadrine
AAKG powder

so when i wake up it will begin the start of a new day and another round of eating,, this is a real biatch let me tell ya.. catch ya when i wake up and preform my leg routine,, night zzzzzzzzzzz

[chrispghmuscle]

Mike your a slammin work/lift a holic..

[mikeh40+]

ok fella`s i`m typing this while i workout so i can properly document how i`m feeling, so here goes....

leg extensions with stiff legged dead lifts 2 warm up sets, 3 work sets of 8-10
2 warm ups of 50lbs on extensions and 40 lb dumbbell deads
working sets..
leg extensions>>>>>>>superset stiff deadlifts
1x70x10>>>>>>>>>>>>1x50x10
1x100x8>>>>>>>>>>>>1x60x10
1x110x8>>>>>>>>>>>>1x60x10

db squats holding both 75 lbers
3x75x8>>>> shaking like a mother here, my legs are sooo pumped right now..

god i dont even want to start these.......
leg curls superset with walking lunges
1x40x10>>>>>>>>>>>>1x25x10 i feel like barfing!!!
1x40x10>>>>>>>>>>>>1x25x8 OMG this is a exercises direct from HELL!!
1x40x10>>>>>>>>>>>>1x25x8 I have nothing to say right now, i`m catching my breath.....I almost said screw it on this last set, but then i though of that little old drill instructor yelling at me to man up pussy boy.... that and really this is what makes or breaks the workout .... ok moving on,,

squat holds against the wall 20 to 30 sec per>>> really dan.. REALLY!!! ...lol ... not i`m really fricking ready to vomit....
1x22 seconds
1x18 seconds
1x20

abs>>>supersets x 3 exercises 3x12 no rest between sets
1)bench leg raises
2)bench crunches
3)rope crunches....OK i`m officially done.... after legs this in not a good way to finish, my stomach is already sore from legs........ we need a puking smiley guy...

cardio>> yippie.... this otta be interesting, if you dont hear from me later i fell and cant get up.... lol....call 911 please...

ok going to go lay on the couch for ever... my legs are soooooo pumped, and i`m shaking and feel like barfing and and and am i to old to cry..?? .....


dan whats up for the next workout now that legs are totally fried....

[danp100]

nice job geezoid, we'll be doing shoulders next.

stretch and warm up shoulders with light db presses.

front raise with upright row with db shrugs (don't put the dbs down just go right into the upright row)
heavy seated side lateral with slight bent over db shrugs (hits the rhombode area)
front icline bench lateral raises with front raises (from this angle you will hit the rear delt)
db mil presses to finish 3 sets min is 15 reps per

should be able to fry your eggs on your shoulders after this one.

[GeorgeT]

lol mike u always cheer up my day, your doin good.

[mikeh40+]

Originally Posted by danp100

nice job geezoid, we'll be doing shoulders next.

stretch and warm up shoulders with light db presses.

front raise with upright row with db shrugs (don't put the dbs down just go right into the upright row)
heavy seated side lateral with slight bent over db shrugs (hits the rhombode area)
front icline bench lateral raises with front raises (from this angle you will hit the rear delt)
db mil presses to finish 3 sets min is 15 reps per

should be able to fry your eggs on your shoulders after this one.

oh sweet, me likey shoulders,, me hate the leg workout,, i`m stillllll shakey ,,, damn dude, you should tailor workouts for a living, or at least for a military prison camp.. haha..

[mikeh40+]

Originally Posted by GeorgeT

lol mike u always cheer up my day, your doin good.

thanks George, just trying to keep up with you big fella..

[danp100]

Originally Posted by mikeh40+

oh sweet, me likey shoulders,, me hate the leg workout,, i`m stillllll shakey ,,, damn dude, you should tailor workouts for a living, or at least for a military prison camp.. haha..

yeah i've been told i need to set up a pay pal account. lol. anyway i enjoy helping others right now not making a business or getting rich off my new friends. although i wouldn't mind some supps being thrown my way, j/k.

[mikeh40+]

front raise with upright row with db shrugs (don't put the dbs down just go right into the upright row)>>>
ok i`m a bit lost on these directions,, upright rows with db shrugs, but dont put the dumbbells down to do upright rows. say huh?? here`s what i did since i was totally dumbfounded here on your instructions....

upright rows>>>>>>>>>>dumbell shrugs
1x110x10>>>>>>>>>>>1x75(2each)x10
1x140x1>>>>>>>>>>>>1x75(2each)x8
1x160x8>>>>>>>>>>>>1x75(2each)x8 wow really feeling this in my upper traps, and my shoulders are really warmed up now.... i LOVE UPRIGHT ROWS...

haha,, my forearms are cramping up as i type this between exercises..

heavy seated side lateral with slight bent over db shrugs (hits the rhombode area)

1x30x10>>>>>>>>>>>>>>>>1x60x8>> really felt this in my upper trap,right under my neck right here>>>(O)... hahaaa but really wow,, nice...
^
1x35x10>>>>>>>>>>>>>>>1x60x9.... damn... pump ville...
1x40x8>>>>>>>>>>>>>>>>1x60x9... note to self Captains Log Star date 6/01/09>>... go heavier on first set of side laterals...
haa ha i think the endorphans or some kind of orphans are kickin in... feeling goofy in the head... actually feel great,, insane in the membrane insane got no brain.. moving on....

front incline bench lateral raises with front raises (from this angle you will hit the rear delt) to be honest i had to look the front incline up on the google,, lol,,,, i`m so smart.. hahaaaaaa....

1x25x8>>>>>>>>>>>1x25x8>> did the front ones standing after the incline
1x25x8>> i want my mommy>>> 1x20x8.. had to lower the weight,, damn...
1x20x8>>>>>>>>>>>>>>>>>>>1x20x8 wow my shoulders are just pumped, and screaming, feels like someone shooting a needle into my front delt.. oh wait thats me.. haha,, no really wow DAN>>> insane feeling in the front delts,


db mil presses to finish 3 sets min is 15 reps per
ok these are probably going to suck the big one so dont expect any large numbers, shoulders are fatigued.. hot diggity
heres me>>> except with dumbbells lol..
1x40x15... this is embarrassing,, 40 lb dumbbell military presses... OMG!!!
1x40x15>> I`m crying , my dogs are laughing,, !!! my shoulders hurt
1x40x15.. wow the last 3 reps were brutal...

this was one hell of a shoulder workout, not much in the way of heavy weights except the upright rows at 160lbs is ok, my pr is 200 on the machine but since i`m supersetting i`m happy with rowing 160,,
excellent pump, my shoulders look blocky, leaning out very nicely in the upper area`s, really love these supersets, nice change from my regular routine, plus its a quick workout and very intense, i try not to rest more than 1 - 1 1/2 min. between working sets, and then about 2 min. between exercise changes

so overall everything is feeling nice and tight, only thing i notice is over the last 2 days on the 175 carb intake i dont feel so big? ya know full looking, i know its to be expected, just wanted to document that in my Captains Log..lol

dan i took the next 2 days off from work, so i have tomorrow and the next day for workouts!!! so hurt me baby hurt ME!!!!

also weighed in at 195 today, so down about 3 lbs,

oh yea dan can i have steak this week??? want to cook some up on my grill today....

cardio>> 30 min..

[mikeh40+]

well here`s todays diet,, cooked up some rib eye steaks on the grill, with some green beans/ fresh steamed broccoli..

lots of meals so off we go
2 phenadrine / 1 slin-sane

1) morning protein shake
whey= 50 g
glyco-maize=70 g carbs

workout
cardio
drink during cardio
10g BCAA
1 teaspoon AAKG powder

2)post workout shake
whey= 50 g
glyco-maize= 35 g carbs

3)chicken breast=40 g protein
2 cups broccoli

4)rib eye steak= 55 g protein
2 cups green beans
brown rice=35 g

5)rib eye steak=55 g protein
rice cakes=30 g carbs

6)chicken breast=40 g protein

7)3 whole eggs/ 5 whites=40 g protein>>> bed time

total macros=
protein=330 grams protein
carbs= 165 grams carbs

other than feeling flat good energy and muscles are quite sore , legs are still sore, lol.... thats it for today..

[danp100]

here is today's arm workout for the brolic MOTM

stretch and get 2 warmup sets of curls

-preacher curl with ez curl bar (wide grip) with db curls brought up under the chin. using a light wt. 25lb, from the nuetral position curl both dbs up to just under your chin.
- seated db curls with hammer curls both arms at same time
- spider curl done on incline bench. let wt hang straight down leacing elbows in place curl the wt up. good isolation.

triceps
skull crushers with rope pushdowns
v-bar pushdowns with dips between benches
over head tricep rope extensions
abs
cardio

hope this works for ya.

[mikeh40+]

stretch and get 2 warmup sets of curls

-preacher curl with ez curl bar (wide grip) with db curls brought up under the chin. using a light wt. 25lb, from the nuetral position curl both dbs up to just under your chin.
1x80x8>>>>>>>>>>>>>>>>1x25x8
1x100x10>>>>>>>>>>>>>>1x25x9
1x120x8>>>>>>>>>>>>>>>1x25x8
1x120x8>>>>>>>>>>>>>>>1x25x8>> this has a really nice feeling at the top contraction, plus a hell of a burn in the biceps..


- seated db curls with hammer curls both arms at same time
1x40x8>>>>>>>>>>>>1x35x6>>drop to 30x4.. going to lower dumbbell weight
1x30x8>>>>>>>>>>>>1x25x8>> man this is harder than it looks guys.. wow
1x30x8>>>>>>>>>>>>1x25x8

- spider curl done on incline bench. let wt hang straight down leaving elbows in place curl the wt up. good isolation.
1x30x10>>> this is a great isolation for the biceps,, no cheating all bicep!!
1x30x10
1x30x10>> last 4 reps were assisted, my biceps have no more left to curl..

Moving on to Triceps, my biceps are so fatigued and Pumped right now... nice

Triceps>>

skull crushers with rope pushdowns
1x120x10>>>>>>>>>>>1x80x10
1x140x8>>>>>>>>>>>>1x100x8
1x140x8>>>>>>>>>>>>1x80x6>> drop to 60x4 totally had nothing left..
1x110x8>>>>>>>>>>>>1x60x8>> totally pumped.

Ok just measured my arms, after biceps they were at 17 1/2, now they are just under 18 inches,, talk about full pump,, and this is on low carbs..., damn.

v-bar pushdowns with dips between benches
I Literally have no feeling in my triceps right now, this is going to be interesting..
1x120x10>>>>>>>>>bodyweight dips..x 10 reps
1x130x8>>>>>>>>>>".................."...x 8 reps
1x130x9>>>>>>>>>>".................."...x 8 reps.. feels like my triceps are numb..

over head tricep rope extensions
1x90x8
1x90x8
1090x8

abs
cardio= 35 min..

ok guys, this was one hell of a arm workout, i`m trying to push myself to complete each movement with strict form and continue to go as heavy as possible,
feel very pumped but also feel over all body tired if you get what i`m saying,, going to go and do mild cardio for about 35 min.. well 35 min for sure i mean..

body weight has maintained at 194-195 since last week, so i am for sure past the weight gain mark,
dan where should i be for weight loss?? I know when we started i went from 208-198 off and on, so the loss is pretty much going good i feel, things are getting leaner, abs are of course the slowest to show any loss, but upper body and my legs and calfs have really leaned out, my quads really dont need to get any leaner, really feel small in my legs right now
calfs look great, veins in the front, good separation in the calf muscles,

my forearms are cramping up real bad typing this, lol... wow...

thanks for reading guys,, time for cardio.. wife is getting tired of waiting for me to finish up with my training. lol

[mikeh40+]

update for wed. and thursday,,

ended up sleeping for the most of yesterday, went to work at 11 p.m last night, so i kinda pussed out on cardio yesterday.... my body was a total burn out and the rest will do me good,

the diet has been going great, only cheat crap i had was a couple of twizzlers yesterday which i had to subtract from my overall carb intake,, not the best choice, so i`ll be getting some sugar free jello so take care of that craving from now on.. other wise besides craving carbs something fierce, no cheat meals, maintaining a real clean food intake, having a bit of a hard time getting 325 g of protein in my meals though, might have to consume more than 50 grams per meal, thinking of maybe going up to 60?? i know the body utilizes up to 50 grams and the rest is generally waste, so any ideas would be helpful here,,

other wise, looking at friday for chest and cardio.. will be in the hotel all day today , probably sleeping until late this afternoon..

ok dan., what ever you think for chest or i`ll do what i did last workout.. also your thoughts on the protein thingy..

[danp100]

my thoughts on the protein thingy: if the body has a need or high demand for protein it will use whatever amount you give it, within reason. obviously muscle mass comes into play here too. if you are in the gym busting it out and do cardio the body is going to need more protein to repair its muscles. i say go ahead and go to 55 - 60g per meal and see how you feel. i had mitch do that and he grew while on a contest diet.

chest workout
flat bench db press with flat bench flies
incline bench db press with incline flies
decline db bench with pushups

triceps

skull crushers with rope pushdowns
over head db extension with v-bar pushdown
kick backs
abs
cardio

[mitbar]

Originally Posted by danp100

my thoughts on the protein thingy: if the body has a need or high demand for protein it will use whatever amount you give it, within reason. obviously muscle mass comes into play here too. if you are in the gym busting it out and do cardio the body is going to need more protein to repair its muscles. i say go ahead and go to 55 - 60g per meal and see how you feel. i had mitch do that and he grew while on a contest diet.

chest workout
flat bench db press with flat bench flies
incline bench db press with incline flies
decline db bench with pushups

triceps

skull crushers with rope pushdowns
over head db extension with v-bar pushdown
kick backs
abs
cardio

well i am a beast so i dont know if it will work for mike lol.

[danp100]

Originally Posted by mitbar

well i am a beast so i dont know if it will work for mike lol.

well beasty boy.... we're getting close to your contest diet start date. HAHAHAHAHAHAHA

[mitbar]

aaaaaaaaaahhhhhhhhhhhhhhhhhh not again!!!!!!!!!!!

[mikeh40+]

Originally Posted by danp100

my thoughts on the protein thingy: if the body has a need or high demand for protein it will use whatever amount you give it, within reason. obviously muscle mass comes into play here too. if you are in the gym busting it out and do cardio the body is going to need more protein to repair its muscles. i say go ahead and go to 55 - 60g per meal and see how you feel. i had mitch do that and he grew while on a contest diet.

chest workout
flat bench db press with flat bench flies
incline bench db press with incline flies
decline db bench with pushups

triceps

skull crushers with rope pushdowns
over head db extension with v-bar pushdown
kick backs
abs
cardio

ok dan, sounds good, i`ll work on the protein thingy, still working out some of the diet issues, its more of a problem on my split days of work/rest/back to work days,, going to work now out of mandan, should be home sometime before noon on friday, so it will be a later afternoon workout,,
thanks for the workout and protein thingy.. lol