Surprise! I did a search for power butter in Google and look whose journal came up as number four the first group of listings.

I didn't even know you were posting regularly in a journal.
Will have to peep in regularly for motivation.

MONDAY 5/3/04

Hey Meg ... Come visit anytime. You're always welcome here.

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OK, started new workout. 4 days on / 1 day off

Today was Day 1: Chest/Tris/Cardio

Flat DB Press: 2 warm up sets x 15 reps ~ 35, 45 lbs

Incline DB Press: 1 x 8 ~ 55, 1 x 6 ~ 65, 1 x F ~ 45

Pec Deck: Triple Drop Set - 195 lbs to F -> 155 lbs -> 75 lbs.

Dips: 3 x 8 ~ BW (got 4,6,6)

Pressdowns: 2 x 8 ~ 140 (sloppy), 120

Undergrip Tri XT: 1 x F ~ 50 on each arm

Push-ups: 2 x 10 ~ BW

CARDIO: 20 mins, Program 5, Precor ... 265 cals, 1.75 miles

Here's my workout schedule from 16 weeks to 8 weeks ...

Monday: Chest/Tris/Posing

Tuesday AM: Delts (isolation work)/Cardio (75% MHR, 20 mins)

Tuesday PM: Hamstrings/Calves

Wednesday: Back/Biceps/Posing

Thursday: Rest

Friday: Quads/Cardio (75% MHR, 20 mins)

Saturday: Rest

Sunday: Cardio (20 mins, 75% MHR)/ Posing

Chest/Triceps 5/10/04

Flat DB Press: 2 x 12 ~ 30,45; 2 x 6 ~ 80, 1 x F ~ 55

Incline Press: 1 x 8 ~ 110, 1 x 6 ~ 225, 1 X F ~ 155

Pec Deck: Triple Drop Set - 120 --> 80 --> 40

Dips: 3 x 8 ~ BW

Pressdowns: 1 x 8 ~ 80, 1 x 6 ~ 100

Undergrip XT: 1 X F ~ 60 (each arm)

Tuesday 5/11/04 - Double Split!!

DELTS (Noon)

Military Press: 2 x 12 ~ 50, 70; 2 x 6 ~ 130, 110, 1 X F ~ 70

Lateral Raise: Triple drop set - 30 --> 25 --> 15

Bent Laterals: 2 x 6 ~ 26, 1 x 10 ~ 15


CARDIO: 20 mins CrossTrainer, Cardio program. 372 cals, 2.15 mi

notes: Strength is WAY off due to low carbs, feel tighter thru abs though.

HAMSTRINGS (6 pm)

Stiff Leg Deadlift: 2 x 12 ~ 45, 95; 2 x 6 ~ 155, 205, 1 x F ~ 145

Seated Leg Curl: 1 x 10 ~ 140, 1 x 10 ~ 150 -> 100 (drop), 1 x 10 ~ 130 -> 80 (drop)

Hamstring Leg Press: 2 x 8 ~ 300, 400, 1 x F ~ 350

DIET PROGRAM CHANGE: Added 7-Keto Musclean to supplement stack ... take it 30 mins before lunch and 30 mins before exercise.

Tonight: Posing and visit to Chiropractor.

Hi there!
Just stopping by to say hello....thanks for coming by my gym log. Nice to have some visitors so I`m not just talking to myself all day....

ttyl!
dogbone

OK ... 6/10/04 ... LEG DAY

Squats: 8 x 95 (warm), 8 x 135 (warm) ... 8 x 180, 8 x 240, 7 x 270

Leg Press: 8 x 360, 8 x 450, 8 x 630

Leg Xt: 2 x 8 ~ 140

Hammer Strength Lunges: 2 x 8 ~ 90

Normally do stiff leg deadlifts too, but did power rack partial deads for back yesterday ... lower bak was tweakin' so I opted not to do the SDL's ...

Calf Raises: 2 x 15 ~ 100, 150

Seated Calf: 2 x 15 ~ 130

Incline Crunch: 2 x 12 ~ BW ... totally exhaled, and held contraction for 2 count.

Hello sexy, let me know what you think of 7keto compared to other products. So far I'm happiest with plain ec stack, I don't feel like any of them really do much for fat loss (for me), but it helps with the dieting sluggishness which is worth so much.

Monday 6/14/04 - Back

Partial deadlifts (from power rack): warm: 95, 135 ... 1 x 8 ~ 185, 1 x 6 ~ 225, 1 x F ~ 275 (3)

Neutral grip pullups: 1 x F ~ BW (8), 1 x F ~ BW (5)

One Arm db Rows: 1 x 10 ~ 65, 1 x F ~ 75 (8)

Wide Grip Pulldowns (slow, for full ROM): 1 x 10 ~ 130, 1 x 8 ~ 135

Pullovers (on bench, not cross-bench ... slow, for full ROM): 2 x 8 ~ 30


Tuesday 6/15/04 - Chest/Biceps

It was sooooo hot today ... Actually felt weak from the heat ... Very humid.

Incline DB Press: warm - 30 45 ... 1 x 8 ~ 75, 1 x F ~ 85 (3)

Incline Machine Press: 1 x 10 ~ 175, 1 x 8 ~ 215 (was tough ... increase to 220)

Flat db press superset w/ flat db flyes: 2 x 8 ~ 50

EZ Curl: warm- 70 ... 1 x 10 ~ 100, 1 x F ~ 140 (8)

Machine Preacher Curl: 1 x 8 ~ 80, 1 x F ~ 90 (3)


Wednesday 6/16/04 - Quads/Hamstrings

Power Squat: warm - 90, 180 ... 1 x 10 ~ 240, 1 x 8 ~ 305 (can increase)

Leg Press (high stance): 1 x 12 ~ 450, 1 x 10 ~ 520, 1 x 8 ~ 660

Stiff Leg Deadlift (slow-motion for me, range of motion): 2 x 8 ~ 135

Leg Extensions (light, squeeze and hold at top 2 secs): 1 x 12 ~ 80, 1 x 10 ~ 100

Really pushed it this workout ... felt really depleted ... after aminos and Muscle Provider, still was shaking. Had some carbs with meal 90 minutes post training.

6/17/04 - Rest day

6/18/04 - Biceps (slow, full range of motion)

Seated Incline DB Curls - 3 x 12 ~ 20 (warm up)

EZ bar curls - 3 x 8 ~ 70

One arm Negative Preacher Curls - 2 x 5 ~ 50

Non Support Concentration Curls - 2 x F ~ 25

High Cable Isolation Curls - 2 x F ~ 30

6/19/04 - Rest Day

6/20/04 - Triceps/Shoulders/Cardio

I was really tired and beat today, so I went really light.

Power Shoulder Presses - 1 x 12 ~ 50 (warm), 1 x 12 ~ 80, 1 x 10 ~ 90, 1 x 8 ~ 110

DB Side Raises - 1 x 10 ~ 15, 1 x 8 ~ 25

Upright bar rows - 2 x 8 ~ 60
superset w/
DB Seated Shoulder Press - 2 x 8 ~ 40

Rear delt DB flyes - 1 x 10 ~ 15, 1 x 8 ~ 20

DB Skullcrushers - 2 x 8 ~ 25

Rope Pressdowns - 1 x 12 ~ 100, 1 x 10 ~ 110, 1 x 8 ~ 120

Cardio - Mystery Climb program on treadmill, 20 mins, set for 4.0 mph max speed/15% max incline ... 1.05 miles, 163 cals.

Hey Dan!
Just wanted to stop in and see how the climb up Mt. Olympus is going? Rumor has it that you are gonna kick Zeus`s ass when you get there.

Keep on doing what yer doing man. That`s how I roll.

-db

Thanks. I know I need to do nat. runner at night-- this week is tough for time. Exam, exam review, and some, er....social commitments.

I have blonde ambition. Does that count?

OK ... making a program change, so I'll post it here.

Gonna start using multi-angular training supersets.

So, tonights workout is Chest/Back. Weights will be wayyy light since these are essetntially tri-sets.

Start with:

A1. Close grip bench presses, 6 reps - then 30 secs rest,
followed by

A2. Standard grip bench presses, 8 reps- 30 secs rest,
followed by

A3. Wide grip bench presses, 10 reps, rest 90 secs
then repeat the sequence twice.

After that, move on to seated cable rows

B1. Rows to upper chest, 6 reps, 30 secs. rest
B2. Rows to lower chest, 8 reps, 30 secs. rest
B3. Rows to navel, 10 reps, 90 secs rest. Repeat twice.

Then add 2 sets of 12 of 30 degree incline flyes with 45 secs rest, supersetted with 2 sets of reverse 30 degree incline flyes.

Using a 3-2-1 tempo on all moves. Fun fun fun.