More frequent updates still to come!

My new year's resolutuion for 2011 (among other things!) is to begin updating my blog posts on a more frequent basis.
I am sure some of you are wondering what Kirk's doing now in the gym?
I am back to mostly bodyweight workouts. Honestly, I love training with bodyweight-only calithenics. Besides, they're still the standard of our beloved US Military, Hoo-Yah! I personally know a former Navy SEAL who is built like a "brick shit-house" and he uses high intensity bodyweight training exclusively. In fact, an interesting story.... A few members of his sniping team were in Bosnia during the conflict there in the late-eighties. They were cooped up for weeks in a "CIA safehouse" and had to perform ends sets and reps of bodyweight exercises to stay in tip-top shape as they were not able to leave the confines of that safe place, no running, swimming, etc. He said they did daily workouts encompassing hundreds of pushups, handstand pushups, lunges, etc. Thought you might enjoy this story. EVERYONE loves a good story involving Special Ops, especially the mighty SEALS!

Anyway, my normal resistance routine lasts 20 minutes, followed by 15-20 minutes of stationary bicycle. This is performed at least 5 days per week and I average 6 days per week.
Today's workout (Thursday, Dec 23rd):
Handstand Pushups: 8 repetitions ...immediately followed by:
Wide Grip Pullups: 8 repetitions...immediately followed by:
Hindu Squats: 50 repetitions...rest 60 seconds and repeat, a total of 4 sets!
Stationary Bike: ladder UP and then DOWN for a total of 20 minutes

Are Aging Men Still Interested In Sex?

Perhaps the findings of a recent study may be surprising to some and yet not shocking at all to others. If you are a male, you may feel relieved by the news or perhaps this just confirms what you have believed all along.

In life's later years, men are still very interested in intimate love making. While many want to block the thought of people their grandparents age being intimate, it is happening - and really, why shouldn't it be? This is exciting news for the aging male population!

While numerous men and women alike may feel uneasy bringing their sexual health up at the physician's office, its one important aspect of a relationship that should not be neglected simply because we grow older.

In fact, it should be discussed more freely between patient and physician. Furthermore, according to the study's findings, many aging men would like to be engaging in sex with their partners even more often. Perhaps with better patient-physician communication, this would be a possibility for a larger percentage of men.





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Participate In Sexual Research Study

Sexual Experiences, Health, and Attitudes Study Announcement:
My name is Lyndsay Foster and I am a clinical psychology graduate student at the University of New Brunswick.  I am conducting a study on how being diagnosed with a STI impacts sexuality and sexual well-being.  I am interested in comparing the sexual well-being of men and women who have been diagnosed with a Sexually Transmitted Infections (STI) or Sexual Transmitted Disease (STD) to those who have not had a STI.

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Newsletter Just For Guys!

Have you got smooth moves? Every guy could use a few iron-clad tips to smooth the moves... And how smooth is your pick-up technique? The reality is, if you think it's smooth, it probably isn't.Women see through an "act" a mile away -- so pay attention to dating expert John Alanis's winning advice.
In the end, the smoothest movers are the guys with the most self-confidence. And the truth is, the guys with the most confidence are those who are proud of....
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All You Need Is Love!

Is it possible to have a meaningful, fulfilling relationship so long as your partner isn't so hung up about love making performance and so forth that they spoil every encounter?


We started off getting closer, and one day my boss called me in his office when we were doing overtime. Knowingly he got close to me, and started getting closer, I was also enjoying as this was the moment I was waiting for a long time. But suddenly...
More on making love performance relationship post....

10/08/2010 Glutten for Punishment! 10 sets of 10 Squats!!!

First of all I plan to begin updating my blog more frequently now that I am back in heavy training again. I am a man on a mission and I plan to add 10 additional lbs of pure muscle over the Fall/Winter. Can this be done, you may be asking...? The answer is a resounding YES, because all of that is from "muscle memory." That means I am adding back muscle I already had at one time previously. I am not interested in pushing the 200 lb mark again but 195 solid is a nice goal to reach and I'll be leaner than previously so I will appear larger. I will update my blog with photos as I progress.

This week I only made to the gym 3 times as I have been suffering from this crudd going around, it is seasonal allergies on steroids! It has japped me of my energy, until this morning! This morning I finally felt 100% better. Monday I trained Back & Calves, Wednesday I trained Chest/Biceps and light Triceps (only one direct exercise, dips!). This morning was Legs and Boy, was it intense!
What better way to start back than to perform 10 sets of 10 in the full squats with 225 lbs on my back, only resting 60 seconds between sets! That beats the Hell outta cardio training.
Today's workout:
Squats: 225 lbs for 10 sets of 10 (1 min. rest between sets)
Toe Press on Leg Press Machine: 5 sets of 15 reps
Slanted Calf Raise Machine: 5 sets of 10 reps (heavy!)
Seated Leg Curls/Ham Crunch: 120 lbs for 4 sets of 12 reps
Leg Extensions: 120 lbs for 4 sets of 12 reps

This workout is a calorie burner! It will be ahile before I repeat this type of workout but it was a goal I've always had to get through a workout such as this one. Tomorrow morning I'll do a quick 20-25 min. light Shoulder/Tricep workout.

My Macronutrient Breakdown.....update on workouts!

As all my readers know I am huge fan of the Atkins Diet and have faithfully followed this diet for many years with excellent results. It keeps me very lean, with high energy levels and my blood sugar remains stable throughout the 24 hour period.
At a glance, here is my macronutrient breakdown, this will surprise many of you!

% of daily diet from FAT = 50%
% of daily diet from PROTEIN = 40%
% of daily diet from CARBS = 10%

In a typical day I consume approximately 185-200 grams of protein (from meats, eggs, cheese and protein drinks...1/2 from protein drinks!). I consume approximately 90-100 grams of fat (from nuts, oils, egg yolks and cheese, plus what's contained within meats) and only 50-60 grams of carbohydrates (from fruit and 1 packet of high fiber oatmeal). The "high carb crowd" would shake their head in disbelief at this breakdown but those in the know, know the truth behind this type of diet. It is safe and keeps your body metabolically efficient (meaning I'm in a fat-burning state all day). What about cholesterol? My good cholesterol, HDL is a high reading of 55.. My triglycerides? They are low as well.

Do I ever indulge? Yes, as a matter of fat I usually consume one high carb meal per week. The reason is that this actually inproves my metabolism and increases fat burning. This is because my body is in ketosis all of the time from the low carbohydrate consumption. When I consume a high carb meal such as a bowl of pasta or maybe a twice-baked potato, finishin this off by splitting a desert with the Misses; this throws my body into shock and revs up my metabolism.

WORKOUT UPDATE:
In an effort to rehab and heal my chronic shoulder injury I laid off the weights and performed bodyweight calisthenics for a period of two months. For the past month I have been hittign it hard in the gym, using moderately heavy weights. My bodypart split looks like this:

Monday & Thursday: Legs/Calves/15 min. of high intensity cardio
Tuesday & Friday: Chest/Back/Shoulders, along with 15 min. of light cardio
Saturday: All biceps/triceps
Wednesday & Sunday: Complete rest days.

This workout routine has worked great for me. I do not feel you are receiving enough stimulation if you only train your individual bodyparts once per week. This will cause regression. At a minimum each bodypart should be trained once every 5 days.

Here is what I did today for legs:

A1)Lying Leg Curls: 100 lbs for 4 sets of 8 reps...immediately followed by:
A2)Leg Extensions: 140 lbs for 4 sets of 10 reps....rest 45 sec. then repeat
B1)Full Barbell Squats: 225 lbs for 3 sets of 12 reps...immediately followed by:
B2)Toe Presses on Leg Press Machine: 3 plates ea side for 3 sets of 15 reps, rest 60 sec. between supersets
C) Standing Calf Raises: 4 sets of 15 reps
Stairs (Gauntlet Machine): 15 minutes

Atkins diet follow up!

http://www.atkins.com/Homepage.aspx

Any long term readers of mine know I have been following the Atkins diet for many, many years. See original blog here:
http://kirksfitnessblog.blogspot.com/2008/02/my-recommended-diet-for-fat-loss.html

I estimate I have been following this diet diligently for about 9 years. In my professional opinion (as a Fitness Professional for 20 years) this is not only the most effective fat-loss diet in existance, it is also the healthiest. I still shy awya from starchy carbohydrates, I limit my fruit intake to 2 servings per day, I consume no fried foods but I eat liberal amounts of meats, cheeses and vegetables. By eating this way I not only have total control of my diabetes (type 1) and my blood sugar remains stable all day, but I also am very lean. I remain at between 8-10% bodyfat all year long and next month I will be 44 years old!

What about my cholesterol levels and my lipid profile? By eliminating all kinds of processed foods (especially starches) from my diet my lipid profile is normal. My HDL is 59, my triglycerides are 79, my totla cholsterol is 194.... is that high? NO! Trust me on this one, heart disease is a related to inflamation, not high cholesterol levels. Look it, if my toital cholesterol was around 400 then I would be concerned but not at the 200-level. Cholseterol is needed for hormonal balance. Maybe that explains my red hot libido for a guy my age! LOL!
The Atkins diet is very similar to the Paleolithic diet which eliminates all processed foods and you consume only natural foods, like vegetables, berries, meats, etc. The way I see it, God never created any food that is harmful and/or will cause diseases.
My recommendation for everyone is to visit the Atkins website, purchase one of their books at your local book seller and try the diet yourself. For my its a lifestyle and I am passionate about it!

Back after a one month sabbatical!

Wow, my shoulder injury is healed! Finally! How? I continued my reistance band training everyday and every other day I added handstand pushups. I face a wall, place my hands about 10' away and kick up feet up in the air, placing the soles of my bare feet against the wall. From here I bend my head back (for range of motion, and simlutaneously lower myself until my nose touches the carpet and press back up. In the beginning I couold only complete 2-3 reps (due to the pain in my shoulder, associated with this awkward movement). One month later I easily complete 3 sets of 8 reps, supersetted with 3 sets of 10 pull-ups. Man, this combo does a shoulder girdle good!

Exercise on youtube:
http://www.youtube.com/watch?v=JGhdSLkf-8o

I'll back back with more postings later!

When Sex Hurts For Men

Everybody knows that having radical prostatectomy for prostate cancer can interfere with sex by causing erectile dysfunction. But is it possible that having the same kind of surgery as a treatment for chronic prostatitis can actually improve sex?

Chronic prostatitis is a common and potentially debilitating illness that can cause urinary symptoms, fatigue, pain, and sexual dysfunction. One of its possible effects is to cause pain on orgasm. In fact, a recent study showed that pain on ejaculation is much more common in men with this condition than trouble with erections.

Consequently, men with chronic prostatitis often avoid sex altogether, which aggravates their relationships and can lead to social isolation and even divorce.

Prostatectomy is a new strategy in the treatment of chronic prostatitis and it is reserved for research trials and only the most severe, treatment-resistant cases. And while experience with prostate cancer patients shows that their sex lives only get worse with surgery, the opposite is happening with prostatitis patients: They have reported that their sex lives have actually gotten better because their pain is gone.

To learn more about prostatitis surgery, visit the Prostatitis Surgery site, where you can see videos and read stories of men who have had the operation.

---

By Guest Contributer: Arnon Krongrad, MD specializes in laparoscopic radical prostatectomy for the treatment of prostate cancer and severe, treatment-resistant chronic prostatitis. He publishes a Prostatitis Blog.

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Check out Men's Prostate Wellness Blog...  and  Organized Wisdom...

Virgin Boyfriend Cannot Keep It Up And I Want It now!

I have recently been seeing a guy and he is still a virgin. Whilst messing about, it was evident that he didn't like me touching him down there when making love. He then admitted to never having an orgasm in his life. I found this really hard to understand but apparantly he has never had sex because he has never satisfied himself ever and doesn't have sexual desire or libido to...
Continue to Virgin Boyfriend Cannot Keep It Up And I Want It now!...

Are Kegel PC Muscle Exercises Done By Men?

Dr Andrew Siegel, MD

Kegel exercises  are done by both males and females to heighten their intimate love through delivering better pleasure and response. When these exercises are done, men actually are strengthening their pubococcygeus (PC) muscle or the pelvic floor muscle and so that, more blood will flow to his lower pelvic region. After strengthening the PC muscle, the guy will increase his potential for a better and powerful sexual performance. With the advancement of medical technology, more and more love making methods are made available to men. But the most significant thing here is for a man to get the best solution that is best fitted to him to....
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New workout routine, geared toward re-hab and fitness

As I alluded to in my most recent post, I am centering my training around my shoulder stabilizer rehab and increasing my cardio fitness. 2/3's of my resistance training will be bodyweight exercises. The remaining 1/3 will be dumbell and resistance band training and I will add 20 min. per day on my stationary bike, performed at high intensity.

My schedule will be six days per week and it looks like this:
Mon&Thurs: Shoulders/Biceps/Abs
Tues/Fri: Triceps/Back
Wed/Sat: Chest/Legs
Every workout day I will conclude with 20 min of bike riding.

Today for example I performed the following supersets (finished in 20 min):
A1)Handstand Pushups: bodyweight for 3 sets of 6-7-7 reps
A2)Chin-ups: bodyweight for 3 sets of 10-10-9 reps
A3)Leg Raises: 3 sets of 20 reps
B1)Hindu Push-ups: 3 sets of 15 reps
B2)Close Grip Pull-ups: 3 sets of 6 reps
B3)Crunches: 3 sets of 20 reps
C1)Side DB Lateral Raises: 20 lbs for 3 sets of 10 reps
C2)Alternate DB Curls: 30 lbs for 3 sets of 12 reps
C3)Reverse Crunches: 3 sets of 15 reps

* I do not plan on posting here each and everyday but you have an idea what I am doing...40-45 min. total workout (incl. bike) tops.

Blogger Buzz: Blogger integrates with Amazon Associates

Blogger Buzz: Blogger integrates with Amazon Associates

WED/THURS...OFF DAYS...PLANS MOVING FORWARD

I took Wed & Thurs off this week. My left shoulder isstill aggravated and I know it is because it is difficult to support my own bodyweight in the pushup position!
You see, somehow I either strained or slightly tore a stabilizer muscle called the infraspinatus, which lies underneath my rear deltoid.
Having said that I am planning on doing a rehabilitation program to strengthen that stabilizer. As much as I want to train intensely to build muscle, this injury could become chronic and have longterm consequences, like the inability to workout as I age. It's that serious because this muscle is very slow to heal.

My rehab will entail a great deal of resistance band training and isometrics. I plan to refrain from training in a gym environment and training at home with my own equipment, my own bodyweight, resistance bands and light dumbell work. I will be training my legs and cardiovascular system with intense bike riding on my stationary bicyle (using resistance).
I will update this blog from time-to-time as I plan to re-start P90X as soon as my rehab is complete! I'll be posting before and after photos, maybe!

Mon (7/19) & Tues (7/20)

This week will be very abbreviated. I need an "active rest" week after many weeks of training hard and heavy. Therefore, Monday and Tuesday this week are intense days in the gym....Wednesday & Thursday I will weither rest altogether or I may do some circuit training and/or cardio...more than likely I will sleep in and rest.

MONDAY (Upper body supersets):
A1)Pec Dec Flys: 130 lbs for 3 sets of 12 reps
A2)Wide Grip Pull-ups: bodyweight for 3 sets of 10 reps
B1)Flat Db Bench Press: 70 for 2 sets of 12, 75 lbs for 1 set of 10
B2)Wide Grip Seated Cable Rows: 145 lbs for 3 sets of 10 rep
C1)Bent over rear delt DB raises: 20 lbs for 3 sets of 10 reps
C2)Smith Machine Behind-Neck Press: 95 lbs for 3 sets of 10 reps
D1)EZ Bar Curls: 70 lbs for 3 sets of 10 reps
D2)Lying Tricep Ext (Skullcrushers): 70 lbs for 3 sets of 12 reps
D3) DB Hammer Curls: 25 lbs for 3 sets of 10 reps

TUESDAY (Legs):
A1)Barbell Squats: 275 x 10, 295 x 8, 315 for 2 sets of 5 reps
A2)Smith Machine Calf Raises: 185 lbs for 3 sets of 15 reps
B1)Slanted Calf machine: 3 sets of 15 reps
B2)Lying Leg Curls: 100 for 3 sets of 10 reps
B3)Leg Ext. 100 lbs for 3 sets of 12 reps
Recumbant bike: 10 min. (High intensity!)

Weekend...7/17-7/18...REST!!!

I am taking the weekend off to rest. I am working up to 70 hours per week in my day job, sometimes getting home at 10 PM, only to wake up at 5 AM to hit the gym. Following this routine more than two days in a row causes physical as well as mental fatigue...AND....it cuts into my ability to recover which translates into weakness in the gym, loss of strength.

I am going to re-write my program for next week which will allow me time to recover and at the same time allow me to maximize my time and intensity in the gym.

SUNDAY NiGHT! Taking my wife to Michael Buble in concert!

7/19 little bit of everything

After a much-needed rest day I did a little of everything and even performed some short, intense cardio.

A1)Incline Bench Press: 175 x 8-7-6 reps (45 sec's between supersets)
A2)Wide Grip Pull-ups: bodyweight for 3 sets of 10 reps
B1)Close Grip Pulldowns (V-handle): 145 for 3 sets of 10 reps
B2)Seated Alternate Overhead DB Press: 40lbs for 3 sets of 10 reps
B3)Bent Over Rear Delt DB Raises: 15 lbs for 3 sets of 12 reps
C1)Deadlifts: 275 lbs for 3 sets of 10 reps
C2)Toe Press on Leg Press: 270 lbs for 3 sets of 15 reps

CARDIO: Stairclimer (Gauntlet): 15 minutes, Levels 5-9 (1 min. ea)..Level 10 (3 min), then down the ladder all the way to level 4 in final min.

NOTE:
This is how I perform cardio. I start on a low level and raise each level on tnesion/intensity every min, to a peak level and remain there for 3-5 min. before heading back down the ladder.

7/14 Quick Arm workout!

Quick 20 min. workout(Bi/Tri supersets):
A1)Straight bar curls: 80 lbs for 3 sets of 10 reps
A2)Tricep Pushdowns: 110 x 15, 20 x 12-12 reps
B1)Alternating hammer curls: 30 lbs for 3 sets of 10-12 reps
B2)Overhead DB Ext (2 arm, single DM): 3 sets of 12 reps
C1)Preacher Curl machine: 60 lbs for 2 sets of 12 reps
C2)Tricep Ext machine: 70 lbs for 2 sets of 16-15 reps

TOMORROW (7/15): REST DAY!!! (Off work, going to spend all morning at the local pistol range!)

Tues 7/13.... LEGS!

LEGS:
A1)Barbell Full Squats: 295 for 2x8, 315x6, 255x15 reps ....followed by:
A2)Calf Raises on Hack Machine: 185 for 4 sets of 15 reps
B1)Leg Extensions: 100 for 3 sets of 12 reps....followed by:
B2)Slanted Calf Raises: 3 sets of 12 reps
C)Lying Leg Curls: 100 lbs for 3 sets of 10-10-9 reps

Stair Machine (Gauntlet): 12 min high intensity

TOMORROW: July 14 (Biceps/Triceps)
Thursday: OFF/REST DAY
Friday: Deadlifts, light chest/upper back, calves

Sat 7/10.....Mon 7/12

Saturday was biceps/triceps supersets using all Dumbell movements...Quick 20 min. workout

Monday 7/12:
Chest/Back/Shoulders (supersets!):
A1)Flat Bench Press: 185x8, 205x8, 225x5, 225x4....drop set...185x6 reps (no rest)
A2)Wide Grip Pullups: bodyweight, 4 sets of 10 reps
B1)Flat DB Bench Press: 70 lbs for 3 sets of 10 reps
B2)Close Grip Pulldowns (V-handle): 3 sets of 10 reps
B3)Rear Delt DB Raises: 20 lbs for 3 sets of 8 reps
C1)Incline Barbell Press: 155x8 for 2 sets, 135x10 (3rd set)
C2)Close Grip Upright Rows: 60 lbs for 3 sets of 10 reps
C3)Seated Cable Rows: 3 sets of 10 reps

Catching up with blog..Thurs. & Fri. workouts

I took Wednesday off due to my work schedule and slightly altered my workout split, training chest with back and delts, legs have a day to themselves as well as arms. Also! My shoulder injury is healing, hence my ability to perform Incline Barbell presses (below).

THURSDAY (7/8):
Incline Barbell Press: 175 for 3 sets of 8-8-7 reps, supersetted with:
Wide-Grip Pull ups: Bodyweight for 3 sets of 11-11-10 reps
Flat Bench Press: 185 for 3 sets of 8 reps, supersetted with:
Wide Grip Seated Cable Rows (using straight bar): 145 for 3 sets of 10 reps
Standing Cable Flys/crossovers: 50 for 2 sets of 10 reps, 40 lbs for one set of 12 supersetted with:
Close Grip Seated Cable Rows (V-handle): 120 for 3 sets of 12 reps, supersetted with:
Front/Side DB Raises: 15 lbs for 3 sets of 12 reps (ea. side)
Seated rear delt DB Raises: 15 lbs for 2 sets of 15 reps

FRIDAY (7/9):
Leg Press: 450 lbs for 4 sets of 15 reps (60 sec rest between sets!)
Barbell Lunges: 100 lbs for 3 sets of 12 reps (ea. leg)
Leg Extensions: 100 lbs for 3 sets of 12 reps, supersetted with:
Angled Calf Raises: 3 sets of 13-14 reps
1-Legged Leg Curls: 60 lbs for 3 sets of 8 reps
Toe Press on Leg Press: 4 sets of 15 reps

His Libido Sex Drive Has Diminished!

I'm not really sure whats going on. We have been happily married for 15 years, but through these years his Libido sex drive and desire to make love has diminished to almost none. I can't remember our last sexual encounter. He has seen a urologist, who prescribed viagra, however he doesn't want to take it. He is usually too tired. He does work a vigorous job, but even on weekends. Is our marriage over?
More on his libido sex drive has diminished!...
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7/5 Legs!

Great, fast-paced workout today, felt strong. (See notes at bottom regarding workout schedule, supplements, etc.)

LEGS:
A1)Barbell full squats: 315 for 4 sets of 6 ....supersetted with
A2)Standing Calf raises in Smith Machine...4 sets of 12 reps
B1)Hack Squats: 245 lbs for 3 sets if 15 reps....supersetted with
B2)Toe Press on Leg Press Machine: 230 lbs for 3 sets of 15 reps
C) Lying Leg Curls: 100 lbs for 4 sets of 9-9-9-8 reps

NOTES:
My new schedule is five days per week, Mon, Tue, Wed, Fri, sat (Thurs & Sun are OFF DAYS)....three day split, Day 1: Legs, Heavy Calves, Day 2: Chest/Delts, Day 3: Back, Biceps, Triceps, Light Calves

I am adding BCAA's (branch chained amino acids both pre- and post- workout. It's in powder form by Dymatize...tastes great and I am experimenting with "BCAA loading" to see if it aids in recovery as well as adds muscle mass.

Saturday 7/3 Back/Deadlifts

(Every Saturday I'll train at 24 hour Fitness...during the week I train at Fitness 2000 of Keller, TX)
Deadlifts: 295x10, 315x8, 335x6
Barbell Shrugs: 225 for 2 sets of 15 reps
Hoist Machine Pulldowns: 3 sets of 10...supersetted with Freemotion Calf Machine: 3 sets of 12 reps
1-Arm DB Rows: 50 lbs for 3 sets of 10 reps...supersetted with Standing Calf Raises: 2 sets of 20 reps)
V-Handle Pulldowns: 4 sets of 8 reps...supersetted with Rope Pushdown (triceps): 4 sets of 8 reps
Alternating DB Curls: 4 sets of 8 reps...supersetted with 1-Arm Overhead Tricep Extensions: 25 lbs for 4 sets of 10 reps

(tough, high volume workout...Back (inc. deadlifts!), Biceps/Triceps and Calves!)

TOMORROW (SUNDAY): OFF DAY...Monday (7/5): Legs!!!

Friday 7/2...Chest/Shoulders/Tri's

Took two full days off for complete recovery, been workign long hours with little sleep!

Flat DB Bench Press: 60 lbs for 3 sets of 20 reps, 65 lbs for 1 set of 15 reps...(supersetted with Bent Over Rear Delt BD Raises, 20 lbs for 4 sets of 12)
Hammer Strength Iso-incline: 185 lbs for 3 sets of 8 reps..(supersetted with Front Plate Raises, 35 lbs for 3 sets of 10)
Cable Flyes/Crossovers: 50 lbs for 4 sets of 12 reps (supersetted with Overhead Db Presses w/ neutral grip, 30 lbs for 3 x 10 reps)
Close Grip Push-ups (on a single medicine ball): BODYWEIGHT for 2 sets of 10 reps
Lying Extensions/Skullcrushers: 70 lbs for 3 sets of 10 reps

TOMORROW: Back (including deadlifts), biceps, light calves

Tuesday 6/29...Legs!

Legs:
Barbell Squats: 275 for 3 sets of 12 reps
Hack Squats: 265 lbs for 4 sets of 10 reps ...supersetted with Calf Raises (4 x 15 reps)
Lying Leg Curls: 100 lbs for 4 sets of 10 reps...supersetted with Seated Calf Raises (4 x 12 reps)

Saturday 6/26.... Shoulders/Triceps

A quick 15 minutes workout in my own home gym....mostly using my Nautilus Selectech Dumbells and some heavy (green) resistance bands:

Rear/Front/Side DB Raises (all together, back-to-back--bent over, then alternating front DB raises, the standing side lateral raises, it BURNS)
15 lbs for 3 sets of 10 (ea. direction, 1 set is 30 reps)
Lying DB Skullcrushers (Lying extensions)...30 lbs for 3 sets of 10 reps, 25 lbs for 15
Tricep Pressdowns (using resistance band wrapped around pull-up bar)...3 sets of 12 reps
1_arm overhead DB extensions: 20 lbs for 3 sets of 10-12 reps (ea. arm)

That's it.... that's all I did and it only took about 17 total minutes of my time.

Friday 6/25 Back/Hamstrings/Calves

Wide Grip Pull-ups: bodyweight for 3 sets of 10-12 reps
Seated Low Cable Rows: 140 lbs for 3 sets of 8 reps
1-Arm DB Rows: 50 lbs for 3 sets of 10 reps (ea. arm)
Deadlifts (from the floor): 295 lbs for 1 set of 8, 315 for 2 sets of 5 ...supersetted with...
Seated Calf Raises: 3 sets of 15 reps
Lying Hamstring Curls: 90 lbs for 2 sets of 10 reps, 100 lbs for 1 set of 8 reps
supersetted with...
Slanted Calf Machine: 3 sets of 12 reps

TOMORROW (SAT): Shoulders/Triceps

Sunday 6/27: REST DAY/SABBATH

6/24 Chest/Biceps

Decline Bench Press: 185 lbs for 1 set of 10, 205 for 2 sets of 8
Hammer Strength Iso-Incline: 185 lbs for 3 sets of 10
Incline DB Press: 60 lbs for 4 sets of 9,9,8,8 reps
Alternate DB Curls: 35 lbs for 3 sets of 8 reps, 25 lbs for 1 set of 14 reps
Preacher Curl Machine: 70 lbs for 3 sets of 8 reps
1-Arm Cable Curls: 30 lbs for 2 sets of 12 reps (ea. arm)

Back to heavy training! 6/23...LEGS!

My shoulder is slowly improving and after months of training light I am now ready to hit it again with a vengeance! I am increasing my protein intake to approximately 200 grams of protein per day, along with higher amounts of good fats. My carbohydrate intake will be kept at below 75 grams per day.

Today I trained legs:

Leg Extensions: 2 lights sets to warmup the knees
Heavy Barbell Squats: 295 for 2 sets of 8 reps, 255 lbs for 1 set of 14 reps
Hack Squats: 245 lbs for 3 sets of 12, 12, 11 reps
Leg Extensions: 100 lbs for 3 sets of 10 reps
Toe Press on Leg Press: 270 lbs for 3 sets of 15 reps
Standing Calf Raise(on Smith Machine): 185 lbs for 3 sets of 12 reps

Why Men Don’t Go to the Doctor!

By Guest: Michelle Sobel, STD Test Express
“I’m fine.”
“I’ll tough it out.”
“I’m sure it’s nothing.”
“It’ll go away.”
“I don’t have time.”
Putting off doctor visits, especially for sexual health issues, is a common practice among men. If you’re a guy who waits until something is seriously wrong before considering a visit, you’re not alone.
Continue to post "Why Men Don't Go To The Doctor"...
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A recommended fitness book!

The bookshelves of Barnes & Noble and Borders are saturated with basic, beginner-level exercise books. Some are wonderful and some stink. I recently came across a book written way back in 1999 and it is far from basic. If you enjoy P90X you'll enjoy this book as it is very intense! It was written by none other than the Hollywood star Antonio Sabato, Jr. This guy has a physique that I envy! The book is written in a very clear manner and his workout program is very detailed and very intense. If you want something new and refreshing I highly recommend you pick up this book!

Link: http://www.amazon.com/No-Excuses-Antonio-Sabato-Workout/dp/0789303523/ref=sr_1_1?ie=UTF8&s=books&qid=1274181369&sr=1-1

Men's Health & Nutrition for those over 40!

As an over-40 male I feel for you guys, my Brethren who are over 40 years of age. We sometimes suffer from lethargy (napping more often!), our joints ache....especially those who were athletic in their youth. Our libido is not what it used to be. Cholesterol levels are monitored closely, along with our prostate gland! Face it, our bodies are falling apart! Brothers, this article is FOR YOU!
Let me ask you a personal question and I want y'all to think about it for a minute as it's either an issue with you, OR it hasn't crossed your mind in a long time. Here goes, when was the last time you had "morning wood?" Was it this very morning or was the last time you awoke with a stiff erection back in 2001? I am serious. This is a serious matter. The question is not whether you suffer from Erectile disfunction/impotence. That is another problem entirely but can easily be treated by your physician. I am only concerned with the frequency of "morning wood" as well as the state of your libido. This is a health/fitness blog and sometimes it is a requirement to get very personal.
There was a time several years ago when I noticed my usual morning erections were non-existent, my libido was not there and my sexual urges were not a priority anymore. This was attributed to my work-related as well as relationship-related stress. It was also hormone-related.
I had a lengthy conversation with my physician whom I trust. He is only a couple of years older than myself and he knew exactly how to address my problems. We first tested my blood and found that my testosterone levels were very low.... on a scale from 300-1,000 my test level was only 79! I am on hormone replacement therapy and have been for several years. This is not for bodybuilding purposes but simply to return my levels to normal baseline. Nowadays my testosterone levels when tested, are in the range of 600-700 and trust me, this is the fountain of youth!
Beyond HRT I use the following supplements and I highly recommend them whether you yourself go on HRT or not.
I later discovered the benefits of the amino acid L-Arginine. I am not a big advocate for nutritional supplements. Other than a protein shake and the short list of supplements that appear in this article, I am not a pill-taker. L-Arginine increases nitric oxide levels in your bloodstream, the same reason why Viagra works so well. High nitric oxide levels benefit not only blood flow to your penis and to your skeletal muscles but also to your heart muscle. L-Arginine does offer cardiovascular benefits in addition to benefiting our reproductive and circulatory systems.

I take 30 mg per day of Lycopene/Lycomato for the sole purpose of prostate health. It will help prevent prostate enlargement.

link: http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=VS-1778

I also highly recommend L-Arginine in doses of 4-6 grams per day. I started out at 6 grams per day for 3 weeks, decreased the dose to 5 grams per day for an additional 3 weeks and now I am on a maintenance dose of 4 grams per day at bedtime. Always, take this supplement on an empty stomach, preferably at bedtime. The supplement I prefer is Nitrulline by BodyTech:

link: http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=VS-2266

**This one supplement taken alone make a dramatic difference in the frequency, strength and density of your erections. I am dead serious and I am not paid to advertise this supplement!

That's all I recommend in the world of supplementation. Again, I am not a big fan of nutritional supplements but some really have made an incredible difference in my life. I have only been married for a little over three years and our sex life is a very important part of our marriage. I will do everything possible to maintain this level of intimate intensity for the remainder of my life. Most readers here, especially those who are happily married like myself can appreciate this.
There canbe many causes for a decrease in libido in over-40 males. Besides aging, obesity, smoking, heart disease and diabetes are causes, to name a few. As well as a diet that is high in saturated fats. Adding L-Arginine to your staple will not make a difference if you are an obese smoker who regularly eats fast foods. You have to eliminate these vises first. You also have to work at decreasing levels of stress in your life. I know, easier said than done, but TRY!
Questions/comments, email me @ ktaylor966@yahoo.com

CBS News: Prostate Cancer Vaccine Approved

Provenge Gets FDA Approval

The first therapeutic cancer vaccine, Provenge, has been approved in the U.S. by the FDA. As Dr. Sanjay Gupta tells us, although expensive, it could help those with advanced prostate cancer.

More on surviving prostate cancer....

4/29 Update

Nothing's changed... my left shoulder is still hindering me from training heavy and effectively in certain movements. I cannot even perform side lateral raises without slight pain. For shoulders I am able to perform front raises (I prefer a straight bar) and believe it or not, bent over lateral raises for the rear delts! I also perform several sets of dumbell shrugs.
For chest it's decline presses, machine presses, pushups and cable flys.

Legs are fine and I am experiencing awesome workouts, same with upper back and arm workouts. My temporary solution to the pain and inflamation is my own early morning cocktail of a strong cup of coffee and 3 Aleve gel-caps! I also use the DMSO intermittently.
As my longterm readers know, I am not a big fan of most nutritional supplements and herbs. There are a few staples like whey protein , meal replacement drinks and fish oil but the rest of the wide blue ocean of nutirtional supplements, save your hard-earned money and eat a well-balanced diet instead!

I am going to right an article on Men's health (over 40!). There are a couple of supplements I personally use and recommend for men to prevent prostate problems and to prevent or treat ED (impotence). Look for this article to appear here over the weekend.

Update 4/23

It's been over a week since I last posted my workouts.... All of my workouts with exception of chest workouts are going well. My leg, back, and arm workouts are great. My chest workouts require an extensive warm-up period to get blood flowing into my shoulders. My left shoulder is not as sore as it was but it still smarts when I attempt most chest exercises..... A homemade remedy I am using. I purchased some DMSO from a rural feedstore... this is a solvent that is a transdermal agent.... it allows medicines to be drawn into the skin and spills directly into the injured area. I crushed up 40 full strength aspirin tablets, about 30 motrin tablets and mixed them in this DMSO solution in a spray bottle. I spray the injured area with this twice per day and it is working! Honestly I am not sure how dangerous this is and DO NOT recommend it. I am trying it for a very short term basis to alleviate some of the pain and swelling.

I am unable to perform any incline movements, not any dumbell flys (flat nor incline)..... I can perform push ups and decline presses. My typical chest workout nowadays is:

Pushups (pushup bars or 2 medicine balls for a deep stretch at the bottom): 4 sets of 20 reps
Decline Barbell Presses: 135 lbs for 4 sets of 15 reps (2 sets close grip and 2 sets wider grip)
Standing Cable Flys: 3 sets of 12-15 reps

Monday 4/12 (Chest/Push Day)..My last post!

Chest:
Decline DB Press: 65 lbs x 15 reps, 70 lbs for 3 sets of 12 reps
Push-ups between Medicine Balls: Bodyweight for 3 sets of 12 reps
Dips: Bodyweight for 3 sets of 12 reps (Wide hands, elbows wide, feet in front, chin on chest)

Tricep Pressdowns: 70 lbs for 3 sets of 12 reps
Lying DB Skullcrushers: 25 lbs for 3 sets of 10 reps
Side/Front Db Raises: 15 lbs for 3 sets of 12 reps (ea. direction)

NOTE: Due to my shoulder injury greatly affecting my workouts (I have a torn muscle that sits underneath my rear deltoid of my left shoulder).... and the growth of my insurance business (I recently got my insurance license and sell Health and Life Insurance.... do you need affordable health insurance? Look me up: http://www.insphereis.com/ktaylor)...I decided to take a hiatus from daily postings of my workouts. I do not plan to have microscopic surgery but I do plan to have some deep tissue work done by a capable massage therapist).
Thanks for visiting this site and good luck in your health/fitness goals! God Bless!
Kirk Taylor

Sunday 4/11...Legs!

Leg Extension (Nautilus)....120 lbs for 3 sets of 12 reps
Leg Press: 450 lbs for 4 sets of 15 reps
Hack Squat: 275 lbs for 3 sets of 15 reps
Smith Machine Calf Raise: 185 lbs for 2 sets of 20 reps
Standing Calf Machine: 4 sets of 12 reps
CARDIO: Stationary Bicycle...15 minutes

** TOMORROW: Chest/Shoulders/Triceps

Friday..4/9 ....Back/Biceps

Seated Cable Rows: 135 lbs for 4 sets of 12 reps
Hammer Strength Iso-Pulldowns (underhand): 185 lbs for 4 sets of 8-9 reps
Supported Rows (chest resting on bench): 70 lbs for 3 sets of 12 reps
1-Arm cable curls: 35 lbs for 4 sets of 12 reps
Incline Db Curls: 30 lbs x 10 reps, 32.5 lbs for 3 sets of 8 reps

**Tomorrow (Saturday).... REST DAY...Sunday (4/11)....Legs

4/8....Push day!

Today was painful. My left shoulder (underneath my rear deltoid) is causing me problems while performing any and all chest exercises. What is puzzling is that it only hurts when I am lowering the weight to my chest (eccentric contraction), not raising the weight. Another thing that puzzles me is that once i am warmed up and having performed 3-4 sets, the pain dissipates.

A1)Flat DB Flys: 45 lbs x 12, 50 lbs for 3 sets of 12...immediately followed by:
A2)Decline Barbell Press: 135 lbs for 4 sets of 10 reps (shoulder-width grip)
B) Diamond Pushups: bodyweight for 3 sets of 15 reps
C) Standing Cable Flys: 3 sets of 10 reps
D) Tricep Pushdowns: 130 lbs for 3 sets of 12 reps (straight bar)
E1) Lying EZ Bar Skullcrushers: 75 lbs for 3 sets of 10 reps
E2) Standing DB Lateral Raises: 20 lbs for 3 sets of 12 reps

**TOMORROW: Back/Biceps

4/7 Legs!

Sometimes you have good days in the gym and sometimes bad days in the gym. I have been dragging ass since I awoke this morning. I trained light as I am suffering from fatigue.

Leg Press: 450 lbs for 3 sets of 15 reps, 500 lbs for 1 set of 15
Barbell Squats: 225 lbs for 3 sets of 10 reps
Leg Extension: 110 lbs for 4 sets of 12 reps
Seated Leg Curls: 100 lbs for 3 sets of 12 reps
Standing Calf Machine: 4 sets of 12 reps
Toe Press on Leg Press Machine: 240 lbs for 3 sets of 14-15 reps

**TOMORROW: Chest/Triceps

Back/Biceps....4/6/10

BACK:
Wide Grip Pullups: bodyweight for 2 sets of 10
1-Arm Rows: 50 lbs for 4 sets of 10 reps
Underhand Pulldowns: 135 lbs for 3 sets of 10 reps
Wide Grip Seated Cable Rows: 120 lbs for 4 sets of 10 reps
BICEPS:
Hammer Strength Preacher Curl Machine: 70 lbs for 3 sets of 8 reps, 45 lbs for 19 reps
DB Hammer Curls: 25 lbs for 4 sets of 10 reps

**TOMORROW: LEGS!!!

My Unfaithful Cheating Husband!

I have suspected my husband of being unfaithful for quite a while now and I finally got the confirmation that he is definitely cheating on me.I am devastated I would like to teach he and his mistress a lesson. Does anyone out there know of any products on the market that will... The next time he tries to get with his mistress, I'd like for him to have a big surprise.
Continue to Unfaithful Cheating Husband post...
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today's BACK/BICEPS workout will post late this afternoon

No morning workout... Oly and I are training at 3:30 today (I hate late workouts!), so the workout will post late this afternoon.

Monday 4/5...Chest/Shoulders

CHEST:
A)Decline Bench Press: 185 lbs for 2 sets of 8 reps, 205 lbs for 2 sets of 8,6 reps, 1 set with Close Grip: 155 lbs for 1 sets of 12 reps (burnout set)
B) Flat DB Bench Press: 65 lbs for 3 sets of 10-11 reps, 70 lbs for 1 set of 10 reps
C) Pec Dec Fly Machine: 130 lbs for 3 sets of 12,12, 11 reps

SHOULDERS:
D)Seated Lateral Raise (Life Fitness Machine): 80 lbs for 3 sets of 12,12,10 reps
E1) Rear Delt DB Raises (face down on incline): 20 lbs for 4 sets of 12 reps
E2) Seated DB Shrugs: 50 lbs for 4 sets of 15 reps

**TOMORROW: Back/Biceps/Triceps

Saturday 4/3...Legs!

I am dragging ass this morning.. I am taking the day off tomorrow for Easter.

Leg Extensions (Nautilus): 100 lbs x 15, 110 lbsx15, 120 lbsx12x12
Front Squats (I hate this exercise!): 185 lbs x 12, 205 lbs for 2 sets of 10 reps
Leg Press: 450 lbs for 4 sets of 12 reps
Hack Squats: 275 lbs for 2 sets of 12 reps, 315 lbs for 1 sets of 10 reps
Standing Calf Machine: 3 sets of 12 reps (heavy), 1 burn-out set of 20 reps
Smith Machine Calf Raise: 185 lbs for 3 sets of 12 reps
Seated Calf Machine: 3 sets of 15 reps

MONDAY(April 5): Chest/Shoulders

Friday 4/3 Back/Arms

A)Wide Grip Pull-ups...bodyweight...3 sets of 10
B)Wide Front Pulldowns: 3 sets of 12 reps
C1)Seated Cable Rows: 135 lbs for 4 sets of 12 reps...immediately followed by:
C2)Tricep Pressdowns: 130 lbs for 4 sets of 12 reps
D1)Hammer Strength Iso-Rows: 185 lbs for 12 reps, 205 lbs for 2 sets of 10 reps..followed by:
D2)Lying DB skullcrushers: 30 lbs for 3 sets of 12,11,11 reps
E1)Tricep Extension Machine: 110 lbs for 3 sets of 12,11,10 reps...followed by:
E2)Preacher Curls Machine: 105 lbs for 3 sets of 10,10,9 reps
F)Alternate DB Curls: 32.5 lbs for 4 sets of 8 reps

**TOMORROW: Legs!!!

Thursday 4/1...Aprul Fool's Day workout!

First of all, I want to wish Happy Birthday to my Mom.... she is an April Fool. Happy Birthday Mom!

CHEST:
Bench Press: 185 lbs x 8, 205lbs x 8, 225lbs x 5, 175 lbs x 15
Incline DB Press: 65 lbs for 3 sets of 12,11,11 ...last set--drop set...Incline Flys: 30 lbs x 12 reps
Hammer Strength Iso-Incline Press: 185 lbs for 3 sets of 8 reps
SHOULDERS:
Wide Grip Upright Rows: 60 lbs for 2 sets of 12 reps, 70 lbs for 10 reps...followed by:
Plate Shrugs (holding a 45 lb plate in ea. hand): 90 lbs for 3 sets of 15 reps
Front/Side Db Raises: 15 lbs for 2 sets of 12 reps
Bent Over Rear Delt DB Raise: 15 lbs for 2 sets of 15, 14 reps

TOMORROW: Back/Biceps/Triceps...SATURDAY: Legs, EASTER SUNDAY: REST DAY

Wednesday 3/31...end of quarter leg workout!

A1)Lying Leg Curls: 80 lbs for 3 sets of 10 reps...followed by:
A2)Leg Extensions: 130 lbs for 2 sets of 15 , 140 for 1 set of 12 reps
B1)Barbell Squats: 225 lbs for 3 sets of 15 reps...followed by:
B2)Smith Machine Calf Raise: 185 lbs for 3 sets of 16-19 reps
C1)Romanian (stiff leg) Deadlift (DB's): 50 lbs for 3 sets of 12 reps...followed by:
C2)Slanted Calf Machine(heavy!): 3 sets of 10-11 reps

TOMORROW: PUSH DAY

Tuesday 3/20...Back/Biceps

NO Hamstrings today....I'll add them to thigh/calf workout tomorrow...

Back:
Wide Grip Pullups: 2 sets of 10 reps with bodyweight only
1-Arm DB Row: 50 for 3 sets of 8, 40 lbs for 1 set of 12 (ea. arm)
Seated Close Grip Cable Rows: 120 lbs for 3 sets of 12... immediately followed by:
Seated DB Shrugs: 50 lbs for 3 sets of 15 reps
Underhand Lat Pulldowns: 120 lbs for 3 sets of 10 reps

Biceps:
Alternate DB Hammer Curls: 30 lbs for 3 sets of 10 reps
Straight Bar Curls: 70 lbs for 2 sets of 10 reps ea (using a wide grip on bar)

Monday 3/29 .... Chest/Shoulders/Triceps

Bench Press: 185 lbs x 8 reps, 205 for 2 sets of 8 reps, 185 x 10 reps
Flat DB Bench Press: 70 lbs for 3 sets of 10 reps
Pushups between medicine balls: bodyweight for 3 sets of 10 reps

Front Barbell raises (straight bar): 45 lbs for 3 sets of 10,10,8 reps and 30 lbs for 1 set of 15
Rear Delt DB Raises (face down on incline bench): 20 lbs for 3 sets of 10 reps...followed by:
Lying EZ Bar Skullcrushers: 75 lbs for 3 sets of 10 reps
Tricep Pressdowns: 60 lbs for 3 sets of 12 reps

** TOMORROW: Back/Biceps/Hamstrings

Sunday 3/28...Legs!

Coming off a rest day, this morning we did Legs!

Thighs:
Leg Extensions as a warm-up: 75 lbs for 2 sets of 20 reps
Leg Press: 450 lbs for 15, 500 for 2 sets of 15, 540 for 12 reps
Leg Extension: 110 lbs for 4 sets of 12 reps
Seated Hamstring Curls: 135lbs for 3 sets of 13-14 reps
Calves:
Toe Press on Leg Press: 270lbs for 3 sets of 15 reps
Smith Machine Calf Raise: 155lbs for 5 sets of 10-11 reps

**TOMORROW: Chest/Shoulders

Friday...3/26....Back/Arms

Back/Triceps:
A)Wide Grip pull-ups: bodyweight for 3 sets of 10 reps
B1)Close Grip (V-handle) Pulldowns: 135 lbs for 3 sets of 12,11,8 reps..followed by:
B2)Tricep Pressdown (w/Rope handle): 90 lbs for 2 sets of 10 reps, 80 lbs for 1 set of 10
C1)Wide Grip Seated Cable Rows: 120 lbs for 3 sets of 10..followed by:
C2)Tricep Pressdown (w/straight bar): 120 lbs for 2 sets of 12 reps, 130lbs for 1 set of 8
D1)Hammer Strength Iso-Row: 185 lbs for 3 sets of 10 reps
D2)Lying DB Skullcrushers: 27.5 lbs for 3 sets of 10 reps
Biceps:

Thursday 3/25...Chest/Shoulders

CHEST:
Bench Press: 185lbs x 8 reps, 205lbs x 8 reps, 225lbs x 5 reps, 185lbs for 11 reps
Flat DB Bench Press: 65lbs x 12 reps, 70 lbs for 2 sets of 10 reps
Hammer Strength Iso-Incline Press: 185 lbs for 3 sets of 8, 8, 9 reps
SHOULDERS:

Wednesday 3/24...Legs!

Leg Extensions: 115 lbs for 3 sets of 12,12,11 reps
Leg Press: 450 lbs for 3 sets of 15 reps
Hack Squats: 275 for 3 sets of 15 reps
Toe Press on Leg Press: 270 lbs for 2 sets of 15, 290 lbs for 2 more sets of 15 reps
Standing Calf Raises: 4 sets of 12-15 reps

**TOMORROW: Chest/Shoulders/Triceps

Tuesday 3/23 ... Back/Biceps/Hamstrings

Tuesday, March 23, 2010

Tuesday 3/23 ... Back/Biceps/Hamstrings

Wide Grip Pull-ups: bodyweight for 3 sets of 10 reps
1-Arm DB Rows: 50 lbs for 3 sets of 10 reps
Wide Grip Seated Cable Rows: 120 lbs for 3 sets of 10 reps...followed by:
Lying Hamstring Curls: 80 lbs for 3 sets of 8 reps
Reverse Grip Bent Over Rows: 95 lbs for 2 sets of 12 reps

Barbell Curls: 75 lbs for 3 sets of 10 reps
Alternated DB Hammer Curls: 25 lbs for 4 sets of 10 reps
DB Romanian Deadlifts: 45 lbs for 12, 50 lbs for 2 sets of 10 reps

**TOMORROW: Quads/Calves

Monday 3/22...Chest/Shoulders/Triceps

CHEST:
Incline Barbell Press: 185 lbs for 2 sets of 8,6 reps...drop set...immediately drop to 155x6 reps
Flat Bench Press: 185 lbs for 6 reps
Incline DB Press: 70 lbs for 3 sets of 10 reps
Push-ups: (between medicine balls): bodyweight for 4 sets of 12 reps

SHOULDERS/TRICEPS:
Front/Side DB Raises: 15 lbs for 3 sets of 12, 12, 10 reps...Followed by:
Overhead DB Tricep Extensions: 25 lbs for 3 sets of 12 reps
Rear Delts on Pec Dec Machine: 115 lbs for 3 sets of 15, 13,12 reps...followed by:
Triceps Pressdowns (Rope): 80 lbs for 3 sets of 10 reps

Tricep Pressdowns (Curved Bar): 110 lbs for 2 sets of 14 reps, 120 lbs for 1 sets of 10 reps

**TOMORROW: Pulling: Back/Biceps

Sunday 3/21...Legs!

LEGS:
Stationary Bike: 5 min. warm-up
Leg Extensions: 125 lbs for 3 sets of 12,12,11 reps (last set was drop set..125 for 11 reps..then immediately dropped to 75 lbs for 12 reps)
Barbell Squats: 225 lbs for 3 sets of 12 reps
Hack Squat Machine: 275 lbs for 3 sets of 12 reps
Smith Machine Calf Raise: 185 lbs for 4 sets of 15, 14, 14, 13 reps
Standing Calf Machine: 4 sets of 15 reps

**TOMORROW: Pushing muscles (Chest/Shoulders/Triceps)

Wednesday OFF....Thursday--PUSH/Friday/PULL

Wednesday was OFF day!

Yesterday/Thursday was Push day (still having pain in my left shoulder/read delt area which subsides once I am warmed up, go figure!)...

A)Incline DB Press: 55 lbs for 2 sets of 12 reps, 65 for 12, 70 for 3 sets of 12 reps
B)Push-ups between 2 medicine balls (palms on medicine balls): bodyweight for 3 sets of 10 reps
C)Flat DB Flys: 40 lbs for 2 sets of 15 reps

D1)Rear Delt DB Raises, face down on incline bench: 20 lbs for 3 sets of 10 reps...followed by:
D2)Wide Grip Upright Rows: 60 lbs for 3 sets of 10 reps
E) Side/Front DB Raises: 15 lbs for 2 sets of 10 reps (ea direection)

FRIDAY:
Wide Grip Pull-ups: bodyweight for 3 sets of 10 reps
1-Arm DB Rows: 50 lbs for 3 sets of 10 reps (ea. arm)
Close Grip Pulldowns (V-Grip): 135 lbs for 3 sets of 10 reps
Hammer Strength Iso-Row: 185 lbs for 3 sets of 10 reps

Tricep Pressdowns: 90 lbs for 12 reps, 100 lbs for 3 sets of 12,10,10 reps
1-arm Cable Curls: 40 lbs for 4 sets of 12 reps
Lying DB Skullcrushers: 30 lbs for 3 sets of 10 reps
DB Hammer Curls: 30 lbs for 3 sets of 10 reps

Tuesday 3/16...Legs

(Note: I did not sleep well last night and this workout suffered tremendously. my partner Oly and i couldn't get dialed in. Tomorrow we're making a rest day...In fact, every Wednesday is a rest day!)

LEGS:
Angled Leg Press: 360 lbs for 15 reps, 450 lbs for 15 reps, 540 lbs for 2 sets of 15 reps
Hack Squats: 275 lbs for 3 sets of 15 reps
Leg Extensions: 100 lbs for 3 sets of 12 reps
Standing Calf Raises: 4 sets of 20,20, 17,16 reps
Toe Press on Leg Press machine: 275 lbs for 4 sets of 12 reps

MOnday 3/15 ....PULL DAY (delayed in posting!)

I apologize but this week is very hectic and I failed to post yesterday's workout...which was back/hamstrings/biceps...

Back:
Wide Grip Pull-ups (as a warmup): Bodyweight for 2 sets of 10 reps ea.
1-Arm DB Rows: 50 lbs for 12 reps, 55 lbs for 3 sets of 10 reps
Wide (Parallel/Neutral-Grip) Pulldowns: 135 lbs for 3 sets of 10 reps
Seated Cable Rows: 120 lbs for 3 sets of 10 reps
Underhand (Palms Up) seated Cable Rows: 120 lbs for 3 sets of 10 reps

Hamstrings:
Seated Hamstring Curls: 140 lbs for 3 sets of 12 reps each

Biceps:
Alternate DB Curls: 35 lbs for 12 reps, 37.5 lbs for 2 sets of 10 reps, 40 lbs for 1 set of 8 reps
Preacher Curls (straight bar): 65 lbs for 3 sets of 8 reps

Sunday 3/14...PUSH DAY

PUSHING MUSCLES (Chest,Shoulders, Triceps):
Chest:
Flat DB Bench Press: 75 lbs for 3 sets of 15, 15, 10 reps....90 sec rest between sets
Hammer Strength Iso-Incline: 185 lbs for 3 sets of 10,10,9 reps...45 sec rest between
Incline DB Flys: 45 lbs for 3 sets of 10 reps...45 sec rest between

Shoulder/Tricep Supersets:
A1)Side Lateral Raises: 20 lbs for 3 sets of 12 reps....followed by:
A2)Lying Skullcrushers (EZ Curl Bar): 70 lbs for 3 sets of 12 reps, rest 30 sec/repeat
B1)Rear Delts on Pec Dec Machine: 90 lbs for 3 sets of 12,12,10 reps..followed by:
B2) Tricep Extension Machine: 70 lbs for 3 sets of 10 reps
C) 1-Arm Overhead DB Extensions: 20 lbs for 2 sets of 12 reps

TOMORROW: Pulling Muscles..Back/Biceps
TUESDAY: Legs

Saturday 3/13 REST DAY!!!

Much needed R&R!

Friday...3/12 ARMS

Today I did a quick 20 min. Tricep/Bicep (superset) workout...

A1) Tricep Pressdowns (w/Rope Handle): 90 lbs for 4 sets of 12 reps, followed by:
A2) Alternate DB Curls (seated): 35 lbs for 4 sets of 10 reps (8 reps on last set)
B1) 1-Arm Overhead DB Extension: 25 lbs for 3 sets of 15 reps (ea arm)..followed by:
B2) Straight bar Curls: 75 lbs for 3 sets of 9,9,8 reps
C1) Diamond pushups (hands on medicine ball): bodyweight...3 sets of 14, 14, 12 reps..then:
C2) Alternate DB Hammer Curls: 25 lbs for 3 sets of 12 reps

NO Cardio today....NEXT WORKOUT: Sunday morning (7 AM)...Chest/Shoulders

Thursday 3/11 .... Legs!

Boy, your endurance gets slammed when you miss a couple of gym days due to illness! My endurance was shot as I cannot recall ever needing 2 minutes rest between sets of squats....

LEGS:
A1) Lying Leg Curls: 80 lbs for 3 sets of 8 reps...followed by:
A2) Leg Extensions: 120 lbs for 3 sets of 12 reps...rest 30 sec, repeat
B1) Barbell Squats: 225 for 2 sets of 15 reps, 250 lbs for 1 set of 10 reps...followed by:
B2) Calf Riases on Smith Machine: 185 lbs for 3 sets of 15, 15, 14 reps...rest 2 min, repeat
C) Slanted Calf Machine: (no recording weight)...4 heavy sets of 12 reps

CARDIO:
Repeat of yesterday's 15 minute workout on the Precor Elliptical Machine

3/10 BACK/BICEPS

Back:
Wide-Grip Pullups: bodyweight for 3 sets of 10 reps
Close grip Pulldowns (using V-grip): 140 lbs for 4 sets of 8 reps
1-Arm DB Rows: 45 lbs for 3 sets of 10 reps (ea. arm)
Wide Grip Seated Cable Rows (straight bar): 120 lbs for 3 sets of 10 reps
**1 min. rest between ea. set of back exercises

Biceps:
straight bar curls: 65 lbs for a set of 10 reps, 75 lbs for 3 sets of 10 reps (45 sec. rest between)
Preacher curl machine: 60 lbs for 3 sets of 11 reps

CARDIO:
Precor Elliptical: 15 min ladder workout***

***Ladder workout...5 min ascending in resistance...5 min steady at targeted max level, 5 min. descending....total of 15 min..... Today for instance, I started at level 5 and increased it one level per minute until level 10, then stayed at level 10 for 5 minutes, before descending one level per minute back to my original level 5.... THIS IS MY PREFERRED CARDIO WORKOUT... note: I am already lean so this works for me.... for heavier users you'll need to keep your target level for a longer duration (like 15 minutes) before descending.... this workout can be performed everyday for maximum benefit.... For heavy users you'll want to alternate this type of workout with normal long duration (60 minutes), low intensity cardio workouts.... your target heart rate should equal 180 minus your age....

OUT SICK....

Yesterday morning I awoke at 5 AM vomiting. Apparently there is a stomach virus going around and I caught it! Needless to say I took yesterday off as well as today. My stomach feels better but I am weak and need to rehydrate today and replenish calories.
I should be good to go tomorrow morning, tomorrow's workout will be BACK DAY/PULL DAY!

Sunday 3/7...PUSH DAY

PUSH DAY:
Incline DB Press: 75 lbs for 3 sets of 12, 12, 11 reps
Flat DB Bench Press: 75 lbs for 3 sets of 8 reps
Flat DB Flys: 40 lbs for 4 sets of 15 reps
Close Grip Bench Press: 135 lbs for 3 sets of 10 reps
Lying DB Skullcrushers: 30 lbs for 3 sets of 10,10, 9 reps
Side/Fron DB Raises: 15 lbs for 3 sets of 12 reps
Tricep Pressdowns: 60 lbs x 15 reps, 70 lbs for 2 sets of 10 reps
Rear Delt DB Raises on incline bench: 20 lbs for 3 sets of 10 reps, 15 lbs for 1 set of 14 reps

Friday 3/5 ...Heavy Legs!!!

CALVES:
3 separate exercises (did not record weight)
Standing Calf Raise Machine: 4 sets of 12 reps (heavy!)
Toe Press on Leg Press Machine: 3 sets of 15 reps
Standing Calf Raises in Smith Machine: 3 sets of 19-20 reps

THIGHS:
Leg Press: 360 lbs x 15, 450 x 15, 540 x 12 reps, 590 for 2 sets of 10 reps
Front Squats: 185 lbs for 3 sets of 10 reps
Leg Extensions: 115 lbs for 2 sets of 10 reps, 95 lbs for 15 reps

LOWERBACK/HAMSTRINGS:
Weighted Hyperextensions: 30 lbs for 3 sets of 12, 12, 11 reps

TOMORROW: REST DAY!!!!!! SUNDAY: Chest/Shoulders

Thursday 3/4... Back/Arms

Low energy day today, light workout.

BACK:
A)Front Pulldowns: 135lbs for 4 sets of 10 reps
B)Close Grip (V-Handle) Pulldowns: 120 lbs for 3 sets of 11 reps
C)Hammer Strength Iso-Rows: 185 lbs for 4 sets of 10 reps
D)1-Arm DB Rows: 50 lbs for 3 sets of 8 reps

TRICEP/BICEP SUPERSETS:
E1)Lying Skullcrusher (EZ Bar): 70 lbs for 3 sets of 15 reps
E2)Alternate DB Curls: 32.5 lbs for 3 sets of 10 reps
F1)DB Extenstions: 27.5 lbs for 3 sets of 10 reps
F2)DB Hammer Curls: 30 lbs for 3 sets of 10 reps
G1)1-Arm Cable Curls: 40 lbs for 3 sets of 12 reps
G2)Tricep Pressdowns: 70 lbs for 3 sets of 12 reps

TOMORROW: Legs!!!

Wednesday 3/3 ... Chest/Shoulders

My left shoulder is aggravated again. After today's workout I have to come up with a conservative approach to training Chest, like possibly using machines exclusively. I am also looking into hiring a deep tissue massage therapist, there must be scar tissue in there!

CHEST:
Incline Barbell Press: 185 lbs for 3 sets of 8,8,6 reps
Hammer Strength Iso-incline Chest: 185 lbs for 3 sets of 12 reps
Flat DB Flys: 45 lbs for 3 sets of 10 reps

SHOULDERS:
Straight bar Upright Rows (Wide Grip): 60 lbs for 4 sets of 10 reps
Side/Front DB Raises: 15 lbs for 3 sets of 12 reps (ea direction)
Rear Delt DB Raises (face down on incline bench): 20 lbs for 3 sets of 8 reps

TOMORROW:
Back/Biceps/Triceps

Tuesday 3/2 ... Legs!!! (and a little cardio!)

Legs:
Standing Calf Raise Machine: ....... (no record of weight) .... 4 sets of 15 reps
Toe Press on Leg Press Machine: 230 lbs for 3 sets of 15
Standing Calf Raises/DB's: 25 lbs for 2 sets of 25 reps
Seated Hamstring Crunch Machine: 135 lbs for 15 reps, 145 lbs for 2 sets of 12, 11 reps
Leg Extension Machine: 120 lbs for 3 sets of 12 reps
Barbell Full Squats: 225 lbs for 2 sets of 15 reps
Hack Squats: 275 lbs for 3 sets of 15 reps

Cardio:
You cardio junkies will laugfh at me but keep in mind, this is the very first cardio session I have performed in at least 2 months....
Jogging on Precor Treadmill: elevation 2.5 grade, 5.5 mph ...... 3/4 of a mile

Monday 3/1 ... a new month, a new workout!

Shoulders/Triceps today....
Delts:
Warm-up: (bodyweight) of Wide Grip Pull-ups (behind the neck) .... 2 sets of 8 reps
Rear Delts on Pec Dec Machine: 105 lbs for 3 sets of 15,15,14 reps
Rear Delt DB Raises (face down on incline bench): 20 lbs for 4 sets of 10 reps
Front Barbell Raises: 40 lbs for 2 sets of 12 reps, 50 lbs for 1 set of 10 reps
Triceps:
Tricep Pressdowns: 70lbs for 4 sets of 10 reps
Lying DB Skullcrushers: 30 lbs for 3 sets of 9, 8, 8 reps
Diamond push-ups: (bodyweight) 3 sets of 10 reps
1-Arm Cable Reverse Pressdowns: 2 sets of 15 reps

TOMORROW: Legs!!!

Sunday 2/28 ... Chest/Back/Biceps

My training partner was really motivated to hit the beach muscles today but I insisted on adding upper back in as well.... Remember, for every chest exercise you MUST perform an upper back exercise as well. In fact, it wouldn't hurt to add an additional back exercise...

A)Bench Press: 135lbs x 15, 175 x 10, 195 x 8 (for 2 sets), 205 x 6
B1) Incline DB Press: 70 lbs x 12, 75 lbs for 3 sets of 10, 10, 8 reps .. .followed by
B2) Supported Upper Back Rows (chest on Pad) ... 80 lbs for 4 sets of 12 reps
C1) Incline DB Flys: 45 lbs for 3 sets of 12 reps ... followed by:
C2) Seated (Wide Grip) Cable Rows: 120 lbs for 3 sets of 10 reps
D) Reverse Grip Underhand Front Pulldowns: 135 lbs for 3 sets of 8 reps
E) DB Hammer Curls: 30 lbs for 3 sets of 12 reps
F) Hammer Strength Preacher Curls: 65 lbs for 3 sets of 8 reps

TOMORROW: Shoulders/Triceps/ possibly a little cardio!

Friday 2/26 LEGS

(NOTE:) This workout was performed early this morning. I have been so busy with work all day that only now have I had the opportunity to post this workout, so here does:

Leg Extensions: 120 lbs for 3 sets of 12 reps
Leg Press: 450 lbs x 15 reps, 500 lbs for 3 sets of 15 reps, 370 lbs for 30 reps!!!
Front Squats: 185 lbs for 3 sets of 12 reps
Smith Machine Calf raises: 185 for 3 sets of 15, 15, 13 reps
Standing Calf Machine: (no record of weight)...4 sets of 12 reps

TOMORROW: A well-deserved REST DAY!
SUNDAY MORNING: I'll return to the gym for Chest & something else....

Thursday 2/25 ....... Arm workout

ARMS Today:
A) Tricep Pressdowns (with rope) .... 90 lbs for 3 sets of 12 reps
B1) Skullcrushers (EZ Curl Bar) ..... 75 lbs for 4 sets of 10 reps ... .followed by:
B2) Standing EZ Curls .......75 lbs for 4 sets of 8 reps
C1) Close-Grip Bench Press 135 lbs for 3 sets of 12,12, 10 reps ...followed by:
C2) Alternate DB Curls ..... 32.5 lbs for 3 sets of 10 reps
D1) Tricep Extension Machine (Life Fitness) ....110 lbs for 4 sets of 10 reps...followed by:
D2) Bicep Curls machine (Life Fitness) ......95 lbs for 4 sets of 8 reps

Reverse Crunches (bodyweight) ... 2 sets of 15 reps
Ab Crunch machine (Nautilus) ...... 2 sets of 15 reps

Wednesday 2/24...Back/rear delts

Wide Grip Pull-ups...warmup...2 sets of 10 reps (bodyweight)
Underhand Pulldowns: 135lbs for 2 sets of 12 reps, 150 for 2 sets of 9, 8 reps
Wide Grip Front Pulldowns: 135lbs for 3 sets of 9,8,8 reps
Support Rows (chest on bench): 70 lbs for 3 sets of 10 reps
Seated Cable Rows: 120 lbs for 4 sets of 10 reps
Hyperextensions: 30 lb barbell (across my back) for 3 sets of 12 reps
Rear Delt DB Raises: (face down on incline bench)...17.5 lbs for 4 sets of 12 reps

*TOMORROW: Biceps/Triceps

Tuesday 2/23...Chest/Shoulders

Today's workout was:
CHEST:
Incline Barbell Press: 185 lbs for 3 sets of 8,8,6 reps
Incline DB Press: 70 lbs for 4 sets of 10 reps
Flat DB Flys: 45 for 4 sets of 11, 11, 11, 10 reps
Decline DB Press: 65 lbs for 3 sets of 10 reps
SHOULDERS:
Side/Front DB Raises: 15 lbs for 3 sets of 15, 15, 13 reps
1-arm DB Side Lateral Raises: 20 lbs for 3 sets of 12 reps (ea. arm)
Close Grip Upright Rows: 60 lbs for 3 sets of 8 reps

TOMORROW:
Heavy Back Day
THURSDAY:
ARMS (Biceps/Triceps)
FRIDAY:
Legs again!!!

Monday 2/22... LEGS

LEGS:
Leg Extensions: 120 for 3 sets of 12 reps, then a drop set: 125x6...85x6...65x6 reps..no rest between drops
Barbell Full Squats: 225 for 3 sets of 15 reps
Angled Leg Press: 450lbs for 4 sets of 12 reps
Toe Press on Leg Press Machine: 270 lbs for 4 sets of 20,20,19,14 reps
Standing Calf Raises: 4 sets of 12 reps (no record of weight)
Seated Hamstring Crunch: 145 for 3 sets of 12 reps

***Entire workout took exactly one hour to complete

Tomorrow...CHEST/Shoulders

SUNDAY...2/21...REST DAY!

After several weeks back-to-back of training 6 days per week, no workout today...I need the rest!

TOMORROW (MONDAY 2/22)...LEGS

FRIDAY 2/19....Back/Arms...(High volume!)

Another week in the bag and I can see a noticeable difference in the size and mass I am putting on. I will update the blog with a new pic in a couple more weeks as I add a couple more pounds of bodyweight.

BACK/TRICEPS SUPERSETS (Great combination!):
Front Wide grip Pulldowns: 140 lbs for 4 sets of 12,11,11,10 reps....followed by:
Straight bar tricep pressdowns: 150lbs for 4 sets of 10-11 reps
Supported Rows (chest on pad): 70lbs for 3 sets of 12 reps...followed by:
Skullcrushers with EZ Bar: 75lbs for 3 sets of 15,14,14 reps
Underhand Pulldowns: 120 lbs for 4 sets of 11-12 reps
Tricep pressdowns with Rope: 40 lbs for 4 sets of 10-11 reps
1-Arm DB Rows: 45 lbs for 3 sets of 11 reps...followed by:
1-Arm Overhead Tricep Extensions: 25 lbs for 3 sets of 8 reps

BICEPS:
1-arm cable curls: 40 lbs for 1 set of 12 reps, 50lbs for 4 sets of 8 reps
EZ Bar Curls: 65lbs for 2 sets of 12 reps, 70 lbs for 1 set of 8 reps
DB Hammer Curls (alternating): 27.5 lbs for 3 sets of 8,9,9 reps

TOMORROW (SATURDAY)...IS REST DAY>>> SUNDAY MAY OR MAY NOT BE ANOTHER REST DAY, DEPENDING ON HOW I FEEL THAT MORNING>>> CHECK BACK IN SUNDAY TO SEE IF I'VE UPDATED>>>>IF NOT< THEN LEG DAY WILL BE MONDAY.

THURSDAY 2/18.....CHEST/SHOULDER DAY

We did a high volume Chest/Shoulder day.....

CHEST:
Incline DB Press: 70lbs X12 reps, 75 lbs x 10,10,9 reps
Flat DB Bench Press: 70lbs X10,10,8 reps
Flat DB Flys: 45lbs for 3 sets of 12 reps
Hammer Strength Iso-Incline Press: 185lbs X 10,9,9,8 reps

SHOULDERS:
Alternating Overhead DB Press: 32.5lbs X12 reps, 35 lbs for 2 sets of 10 reps, 37.5 X8 reps
Rear Delts on Pec Dec Machine: 105 lbs X15 reps, 115 for 2 sets of 12 reps
Side Lateral Raises: 20 lbs X15 reps, 22.5 lbs X11,10,10,10 reps

TOMORROW: High Volume BACK DAY...Light Arms

Wednesday...2/17...Heavy Leg Day

LEGS:
A)Leg Press: 450 lbs x 15 reps, 500 for 2 sets of 15 reps
B)Front Squats: 185 lbs for 3 sets of 12, 12, 11 reps
C1)Precor Leg Extension: 90 lbs for 3 sets of 10 reps....immediately followed by:
C2)Precor Lying Leg Curl: 90 lbs for 3 sets of 12 reps
Slanted Calf Raises: 60 lbs for 3 sets of 15,15,14 reps
Smith Machine Calf Raises: 185 lbs dor 3 sets of 11,11,10 reps
Toe Press of Leg Pres Machine: 2 sets of 20 reps

TOMORROW: Push day

Tuesday 2/16...PULL DAY (Back/Biceps)

Back:
A) Wide Grip Pull-ups (warm-up)...Bodyweight x 2 sets of 12 reps
B) Close Grip (V-Handle) Pulldowns: 120lbs x12 reps, 135 x 3 sets of 10 reps
C) Wide Grip Seated Cable Rows: 120lbs x 3 sets of 12 reps
D) Hammer Strength Iso-Row Machine: 185 lbs x 3 sets of 10-11 reps
E) Hammer Strength Underhand Pulldown Machine: 3 sets of 10 reps (no record of weight)
Biceps:
F) Alternate DB Curls: 32.5 lbs x 12 reps, 35 lbs x 10,10,8 reps
G) Hammer Strength Preacher Curl Machine: 70 lbs x 3 sets of 8 reps

** TOMORROW...HEAVY LEGS

Monday 2/15 (President's Day workout)...PUSH DAY

Today was "Push Day" (Chest/Shoulders/Triceps?Abs thrown in)

A) Incline Barbell Press: 185 lbs for 3 sets of 8, 8, 5 reps...last set drop set..185x5, drop to 135x8 reps (no rest between drop)
B) Hammer Strength Iso-Bench Press: (no record of weight)...4 sets of 8 reps
C) Incline DB Flys: 50 lbs for 3 sets of 12,11,11 reps
D1) Wide grip Upright Row (straight bar): 60lbs for 3 sets of 10, 11,10 reps..followed by:
D2) Lying tricep Skullcrushers (using DB's): 30 lbs for 3 sets of 12, 12, 10 reps
E1) Tricep Cable Pressdowns: 70 lbs for 3 sets of 10 reps...followed by:
E2) Side/Front Db Lateral Raises: 15 lbs for 3 sets of 12 reps
F) Diamond Pushups: 3 sets of 15, 12, 12 reps (bodyweight only)
** I threw in sets of abs (various crunches and leg raises, between sets throughout the workout)

**TOMORROW** (PULL DAY...Back/Biceps)

Sunday...Happy Valentines Day!... Light Legs

To all you Hotties out there, Happy Valentines Day!

Light LEGS:
A1) Leg Extensions: 100 lbs for 4 sets of 12, followed by:
A2) Lying Leg Curls: 90 lbs for 3 sets of 8 reps, and 4th set: 70lbs for 14 reps
B2) Hack Squats: 225 lbs for 3 sets of 15 reps, followed by:
B2) Slanted Calf Machine: 60 lbs for 3 sets of 15 reps
C1) Barbell Lunges: 100 lbs for 3 sets of 15 (ea. leg), followed by:
C2) Smith Machine Calf Raise: 185 lbs for 3 sets of 12 reps
D) Calf Raises on Hack Machine: (no record of weight), 2 sets of 15 reps

**TOMORROW: Chest/Shoulders/Triceps (PUSH DAY)..TUESDAY: PULL DAY

Saturday 2/13 .... Heavy Back/Light Biceps

Parallel-grip Pulldowns: 135 lbs for 3 sets of 10,10, 8 reps
Seated Cable Rows: 135 lbs for 3 sets of 10 reps
Hammer Strength Row (1-arm): 80 lbs (per arm) .... 3 sets of 8 reps ea. arm
Deadlifts: 135x8 reps, 225x8 reps, 275 lbs for 3 sets of 8 (only 1 min. rest between sets!)

Hammer Strength Preacher Machine: 70 lbs for 2 sets of 10 reps
Straight Bar Barbell Curls: 60 lbs for 2 sets of 10 reps
Concentration Curls: 25 lbs for 3 sets of 8 reps (ea. arm)

TOMORROW: Light Legs

Friday 2/12 REST DAY!

We had 8" of snow yesterday in Fort Worth! This is unprecedented! That's like saying there's a heatwave this time of year in Omaha! Anyway, the streets are iced over and I will not risk a traffic accident by leaving to go to the gym. Today will be my REST DAY and tomorrow I will resume training with Back/Biceps....Sunday will be the usual Leg Day. Due to the weather I'll be training all weekend!
I'll return Saturday morning with a new post. Enjoy your day off if you are snowed in like me! Lots of TV watching, reading, snuggling and a bit of day trading!

Thursday, 2/11 ... Heavy Chest..(Delts & Triceps)

**This is my first time I have performed the Barbell Bench Press in over two years. I wanted to give it a try and see if I could perform it pain-free and I wanted to get a feel for how strong i was at the same time....

CHEST:
A)Barbell bench press: 185 for 2X10 reps, 205 for 1X8, 225 for 1X5, 175 for one set to total failure
B)Incline DB Press: 65 for 3 sets of 12,12,10 reps
C)Hammer Strength Incline Press Machine: 185 for 3 sets of 8 reps'

DELTS/TRICEP Supersets:
D1)Barbell front raise (straight bar): 40 lbs for 3 sets of 12...followed by:
D2)Tricep pressdowns with rope: 90 lbs for 3 sets of 12 reps (45 sec. rest between)
E1)Skullcrushers-Lying EZ Bar Extensions: 70lbs for 3 sets of 12 reps, followed by:
E2)Seated side lateral raises: 20 lbs for 3 sets of 12,12,11
F1)Rear delt-Pec Dec Machine:90lbs for 2 sets of 12 reps
F2)Precor Tricep Extension machine: 80 lbs for 2 sets of 10 reps

TOMORROW...(Weather permitting, snow/ice,etc.)...Heavy Back/Biceps

Wednesday 2/10 .... Legs (Heavy)

I have been up since 5 AM so NO supersets, just straight sets.

THIGHS:
Angled Leg Press: 360x15, 450x15, 500x15, 550x12x11 reps
Smith Machine Squats: 225x12, 245 for 3 sets of 10 reps
Leg Extension: (100 lbs) .....3 sets of 12,12,11 reps
CALVES:
Standing Calf Raise Machine: (no record of weight) .... 3 sets of 14, 13, 12 reps
Toe Press of Leg Press: (no record of weight) ...... 3 sets of 154, 15, 13
Standing Calf Raise holding DB's: (30 lbs) .... 2 sets of 20 reps

TOMORROW: Chest/Shoulders/Triceps ..... (expecting freezing rain/snow on Thursday night, not Friday is up in the air but I am planning on Heavy Back/Biceps )

Tuesday 2/9 ... Back/Biceps

Today was Back/Biceps...tomorrow is LEGS!

Back:
Wide Front Pulldowns ....(no recording of weight)....4 sets of 12,12,11,10
Seated Cable Rows..........120 lbs X 12, 135lbs X 12,12,11 reps
Hammer Strength Row Machine....185lbs for 3 sets of 11,11,10 reps
Same Machine--1-arm at-a-time: 185lbs for 2 sets of 12 reps
Biceps:
Seated Incline DB Curls: 32.5lbs x12, 35lbs for 3 sets of 10,10,8 reps
Reverse Grip Preacher Curls (wide grip EZ Curl Bar): 55lbs for 3 sets of 9,8,8 reps
Alternating DB Hammer Curls: 27.5 lbs for 2 sets of 12 reps

TOMORROW, Heavy Legs/Calves

Live A Stress-Free Life By Curing Yourself Of Delayed Ejaculation

Any men endure from a intersexual consideration titled abeyant exclamation. For any, this could instantly associate married problems that hawthorn ensue in separate or breakup particularly for couples who are sexually about and at the adulthood of natality eld. Not beingness competent to discover climax could be frustrative both for the economize and woman, and it could break the compatibility of family since difficultness in achieving climax could conduce to the quality to change children and any ineligible affectional and psychological personalty.

If you are excruciation from abeyant exclamation (a.k.a. backward exclamation), do not accompany directly to the closest activity expert. Examine venta levitra finished the Cyberspace to accession the aright collection and believe the create of your intersexual consideration. It faculty belike achieve you experience advisable to cognise that these exclamation problems buoy be healed and change prevented without the engagement of a adult activity expert.

To cognise how to battle abeyant exclamation, it would be advisable to believe the causes of this consideration. If you are action medicament, that could be a likely create. Any drugs change effectual ingredients that hawthorn impact exclamation. If you are intense a appreciable assets of fuel, this could besides conduce to the decelerate of your exclamation. Attempt minimizing your fuel aspiration and perceptive the results. If you are compra de levitra action medicament, ask your Dr. to afford you becoming examination advice.

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Tho' you buoy attempt diversified distance to defeat intersexual problems equal backward exclamation, any of these acerate techniques hawthorn not activity for you contingent your condition and contingent how spartan your consideration is. If these acerate methods did nil to heal you dead of abeyant exclamation, you hawthorn act search adult aid to afford you an in-depth account and perchance a answer to your consideration. Competent activity and adult aid is accessible on-line. You conscionable change to ascertain which of these accessible resources are certain. You buoy besides ascertain accommodating imagination materials on-line to far aid you on your consideration.

How To Increases Blood Circulation To The Penis

Tod galore couples approach a difficulty of sterility. The primary create of men's sterility is their alto spermatozoan bet. In much a condition spermatozoan cells change difficultness in achiever the ovaries and, as a ensue, cannot achieve women big. Alto spermatozoan intensity presents a actual difficulty for galore men who do not accept intensity pills. Erstwhile you attempt them, you faculty change a becalm afloat exclamation.

Examination urologists and natality researchers change affected distance to amount spermatozoan and ejaculate intensity hard complete the antepenultimate 10 age. This revealed galore foods and herbs that amount ejaculate intensity. But it's not casual to amount come conscionable by consumption bound foods. This is because you'll condition to consume monolithic quantities to acquire venta de levitra the vitamins, altogether materials and alkane acids you'd enter a azygous bantam anovulant the filler of a Tylenol capsulate.

Causes of Alto Spermatozoan Bet: - Judgment for Backward exclamation: Pee analyze up for the proximity of backward exclamation comes archetypal and than Dm, Ancient Account of Operative Engagement in Urological group, especially for Sac cervix operation, besides analyze the early command of alpha -adrenergic consume. These are the primary conclude for Alto Spermatozoan Intensity. Distribution unitedly during disagreeable consideration causes alto spermatozoan intensity and this casing perennial contemplate of ejaculate is moldiness.

How to Amount Spermatozoan Intensity: - About crucial tips beneath:

*Metal and vitamin D: -According to explore from the Lincoln of Wisconsin in Madison, action 1,000 mg of metal and 10 mg of vitamin D hawthorn amount a Black's natality. A advantage author of metal is cream concentrate and yoghourt, piece for sources of vitamin D from concentrate and buoy of pink-orange.
*Metal depletion ends assemble: -Several studies inform the period pandect, men who deficiency metal in the embody buoy become the intensity of ejaculate and testosterone levels. Apiece daylight leastways 11 milligrams of metal consume that buoy be calculable from shellfish shells, and achromatic chickenhearted.
*Drill Regular: -Daily drill faculty amount your gore bleed and circulation, thusly accelerando your natality/spermatozoan bet. Mention to suspend 45 - 60 proceedings per daylight to average drill.
*Assemble the folacin acceptance: - Any studies appear that men with vitamin B levels are alto could become the amount of spermatozoan, thereby reaction the chances of beginning. Consume of folacin leastways 400 mg per daylight buoy be obtained from cereals, chromatic vegetables, peas and chromatic humor.
*Reaction fuel depletion: -Drink alcohol (alcohol), beer compra de levitra or additional booze containing fuel buoy become spermatozoan bet and testosterone levels. It besides increases the amount of aberrant spermatozoan and PE.
*Vitamin B-12: - B-12 want reduces spermatozoan motion and spermatozoan bet and is ace of the about haunt vitamin deficiencies so achieve careful your aspiration is capable.
*Intense galore drugs, ineligible and differently, buoy change a antagonistic appearance on antheral natality. Galore gore pressing medications change been shown to amount natality. Besides, amerciable substances much as cocain, ganja, and heroine, and anabolic steroids change been coupled to ablated natality and/or aberrant spermatozoan.
*H2O: - Ace of the primary problems related with alto spermatozoan bet is desiccation. To abstain desiccation, booze plenteousness of H2O apiece daylight.

Prostate Problems - Guide To Men's Prostate Health

In antediluvian life, the infinite amount of men elderly 'tween 40 and 75 has suffered from endocrine disease and died Old as a ensue of ignorance. Nevertheless, endocrine disease is advantageously and buoy be mat tod in venta de levitra preventing Old start with the aid of different characteristic tools and discourse.

Active the endocrine

The endocrine is a component of the antheral generative group. It is a secreter that is set in the berth abdomen, conscionable beneath the sac, ahead of the rectum and behindhand the pubis and part surrounds the urethra. The urethra is the conduit that carries pee from the sac to the member and runs aright finished the endocrine.

A bouncing endocrine is a walnut, weighs active 1 oz.

The germinal vesicles endocrine produces a catalyst that mixes with endocrine agent which forms ejaculate. The tubes from the testicles bear spermatozoan to the endocrine where spermatozoan mixes with germinal cyst and endocrine fluids. This agent is ejaculated during climax finished ejaculatory ducts that insert with the urethra. Besides, aids prostate-control pee bleed. Men who are complete cardinal and metal hawthorn change an large endocrine.

Symptoms of endocrine problems

The blowup of the endocrine is titled benignant endocrine hypertrophy, or BPH. If a Black experiences problems with combustion, elimination or ungratified, consulting a urologist is a essential.

Additional symptoms are a alcoholic perception compare levitra elimination, belief no sac evacuation, haunt elimination particularly at dark, abnormal starts and that the urinary current.

The carelessness of BPH is real breakneck and buoy conduce to infections or kidney casualty and sac infections. Old catching and discourse prevents endocrine cancer.

Designation

- The consideration and filler of the endocrine by inserting gauntleted digit into the rectum is determined by the urologist and is celebrated as Digital rectal exam (DRE).

- To analyze endocrine cancer, the FDA authorized the consume of monitoring gore levels for psa (PSA). The attempt gives Bicycle R come PSA and discharge PSA. - Pee investigation helps analyze endocrine problems or gore showing for communication. Chemic tests checkered to accompany if thither is liver-colored disease, diabetes or nephropathy. - Hyperplasia: Evidence ivp (IVP) accomplishment the progression of a color (injected into a formation) finished the kidneys, sac and ureter tubes. - Echography of the urinary sac determines whether thither is faction in the sac aft elimination. The endocrine echography is a attempt to approximate the filler of the endocrine. - Evidence of the radionuclide ivory interpret indicates that the cancer has circulate to lymph nodes. - Cystoscopy allows the Dr. to visually investigate the sac and endocrine. - Cat (Feline), the ejection of mri (MRI) and dissection of pelvic node are additional tests for endocrine cancer. Discourse - The discourse for decentralized cancer arrange I or II is inactivity, operation, actinotherapy and eventually wakeful. - Discourse for cancer circulate bey the endocrine (arrange Cardinal) is by actinotherapy, chemotherapy, actinotherapy or endocrine therapy conformal maintaining the neoplasm in analyze. - Cryosurgery is old to defeat endocrine cancer cells by cooling them. - The discourse for BPH is initially close to drugs, inasteride (Proscar) and Hytrin (Hytrin), and besides Ayurvedic, Reflexology, Content Therapy, images, treatment, yoga therapy and vitamin and asphaltic. - Defects pathology activated with drugs, injections, penial implants, operation with nerve-sparing operation.