I'm Back

[Clint]

I have something special for you in my log

 

[Chesticles]

It smells like burnt rubber in here

 

[Palmetto]

8-23-07
Back and Shoulders

BB Shoulder Shrugs
10x 135 lbs.
8x 185 lbs.
6x 205 lbs.

Wide Grip Pull-Ups
5x BW
5x BW
6x BW

DB Laterals
10x 15 lbs.
8x 20 lbs.
4x 25 lbs.

DB Rows
10x 65 lbs.
8x 70 lbs.
6x 75 lbs.

Cardio
8 minute jog around campus...thats it for today.

 

[Rocky]

Well well well look who crawls back into his log to post!

Looks good to me.

Post more often.

 

[Palmetto]

I know I know...I'm a bum. Chest and abs today though.

 

[Palmetto]

8-24-07
Chest and Abs

DB Incline
10x 50 lbs.
8x 55 lbs.
6x 65 lbs.

Incline Situps
30x BW

Bench Press
10x135 lbs.
8x155 lbs.
6x165 lbs.

Pec Dec
10x 50 lbs.
8x 60 lbs.
6x 70 lbs.

Cardio:
8 minute run around campus...going for sushi tonight. Not really a cheat meal b/c it's pretty damn good for you but the first meal I've had other than my diet foods all week. I'm pumped!

 

[Rageking]

pretty good session there, you better keep it up

 

[Palmetto]

I will...I tend to stick to my diet and excersize (i'm cutting) better at school. First cheat meal in a week and hit the gym since it has been open and cardio every day. I'm doing well so far. This weekend I'm really gonna tune in my diet and get evrything measured out and stuff since I just bought a scale too. Thanks man and stop by more often.

 

[Rocky]

Good to see you getting regular in here. (I mean posting, not bowel movements).
Session looked good. Glad you're staying strict.

 

[Palmetto]

I'll post yesterday's session. It wasn't much because after that abs and chest session the other day I could barely move. Everytime I would lay down on the bench it felt like someone was stabbing me. My abs are being pussies.

8-27-07
Chest and Back for Width

Bench Press
8x 135 lbs.
6x 155 lbs.
4x 165 lbs.

DB Rows
10x 65 lbs.
8x 70 lbs.
6x 75 lbs.

Close Grip Pull-Downs
Did 4 reps and the pain in my abs was too much. Called it quits.

Pec-Dec
10x 50 lbs.
8x 60 lbs.
4x 70 lbs. (Move down in weight to concentrate on form and get full ROM.

Cardio: Didn't do any cardio today because of the soreness. It even hurt to walk all the way upright. I walked around the whole day like damn Quazzi Moto or some shit. Off day on Tuesday then shoulders and tri's on wednesday.

 

[Palmetto]

8-28-07

Just did cardio today. Today was an off day from the gym. Tomorrow is shoulder's and tri's.

Cardio: 10 minute run around campus. Felt good. The abs are finally starting to feel better and I know the running really helped them too.

 

[Glex]

The workouts are looking really good there sweetie

You should do more cardio though, especially since you're cutting I like to do at least 20 minutes. I'll pull up the chart Ironslave had if you want, but around 20 minutes is where your EPOC starts to pick up (in most cases).

 

[Palmetto]

I know I need to do more cardio...I just have to work up to it. But pull up that chart if you get a chance.

 

[Rocky]

Who the fuck is quazzi moto?

Nevermind - session preceding the soreness was worthy.

 

[Palmetto]

Who the fuck is quazzi moto?

Nevermind - session preceding the soreness was worthy.

Well I'm glad I have your praises.

 

[Glex]

Here ya go:

http://www.musclemecca.com/showpost.php?p=211052&postcount=12

 

[Palmetto]

So in other words...20-40 minutes of medium to intense excersize after a workout is optimum for fat burning. Correct?

 

[Glex]

I guess it depends on how you look at it...your metabolism is elevated longer after a workout if you do a medium to high intensity workout for longer than 20 minutes than a lot of other cardio you could do.

However, a lot of people say keeping your heart rate between about 110-120 BPM is optimum for fat burning and minimizing muscle loss, and that's a pretty low-intensity workout.

What's important is that while this chart has less than 10 of its points under the 20 minute mark, you can see an upward trend in EPOC as you increase the time spent doing the exercise. The points at 20 minutes or below have pretty low levels of EPOC except for the really high intensity stuff, like 110% of your V02 max.

 

[Palmetto]

I got it...I guess I'm not being patient enough. I think running for shorter periods of time at a greater intensity fits into my schedule better b/c of homework and studying and stuff. I get what you are saying though.

 

[Palmetto]

8-29-07
Tri's and Shoulders

DB Shoulder Presses
10x 35 lbs.
8x 40 lbs.
6x40 lbs. (My gym doesnt have 45 lbs. DB's. )

Skull Crushers
10x 65 lbs.
8x 70 lbs.
6x 75 lbs.

Shoulder Shrugs
15x 135 lbs.
10x 205 lbs.
8x 225 lbs.
6x 295 lbs.

Dips
12x BW
10x BW
10x BW

Frontal Raises
10x 20 lbs.
8x 25 lbs.
6x 30 lbs. (Move down 5 lbs. to get form right. I was rocking on the last set.)

Tricep Push Downs
10x 40 lbs.
8x 50 lbs.
6x 60 lbs.

Cardio: 10 minute jog around campus. Stuck to diet today as well. Tomorrow is Legs and Back.