Sponsored by TINY.....(fierce)

[nighttrain]

ok Tiny i will do that..... only issue right now is....... last night some dumb ass dropped a tree on the power lines..... effectivly power surging my home computer, so no inter net at home.... i will have to post from work, so log will be a day behind..... sorry for innconvince....... but on a positive note, fierce is kicking ass.... 'Train

[growstrong]

yea i would like to see some routine details as well.

[TinyMan]

Originally Posted by nighttrain

ok Tiny i will do that..... only issue right now is....... last night some dumb ass dropped a tree on the power lines..... effectivly power surging my home computer, so no inter net at home.... i will have to post from work, so log will be a day behind..... sorry for innconvince....... but on a positive note, fierce is kicking ass.... 'Train

No problem train. Things happen, and we just have to work around them (I've been doing a lot of that this week... hence why I'm here so little). Still, it beats the girl locally who crashed her car into a power station. I don't know how she missed seeing THAT one. I think it was in broad daylight, to make it even worse...

[nighttrain]

ok fellas im back.... and here is fridays log.. it was shoulders

weight at workout time in shorts and t-shirt and shoes was a pitty-full 191, but i am a lot less flabby.... i so want to be back at 210...

SHOULDERS

ROTATOR CUFF EXERCISES (i dont know what they are called i got them outa muscle and fitnes mag. but i do them back to back with only 15 sec rest inbetween.... cable at elbow level, eblow bent arm infront of body, pull cable to the opposite shoulderwhile keeping elbow tucted in to ribcage..... second exercise is the excat opposite... start with cable running across the body arm bent at elbow, rotate shoulder and move cable until arm is at a 90 degree from body... hope this helps understand what im doing... if any one kows the name of the damn things let me know)
3 set of 22.5 lbs on cable machine done back to back

DB Shoulder Press 45x10/ 55x10/ 60x8/60x8

DB Lateral Raise 20x10/ 20x12/ 20x12/20x12

Front Lateral Raise 25x10/25x10/ 25x10/25x8

Upright Cable Rows 50x10/ 50x10/ 50x10/ 50x10 ( man i hate to do these as the freaking reall hurt my wrist, but i know that upright rows are awesome for building shoulder mass)

and i didnt do morning PT (physical training) as i had to retest a Soldier who failed a test on thrusday, so he could continue on with the rest of the class....

if you like this set up i will log every workout day this way

'Train...

[growstrong]

looking great night!

[TinyMan]

Great format Train. I know the exercise you're talking about, but I cannot remember for the life of me what it would be called. If I think of it, I'll let you know.

[Sonny]

Another NT log, how did I miss it. Will follow, best of luck man.

[nighttrain]

welcome aboard Sonny..........

[nighttrain]

morning PT was as follows...... 10 minutes of stretching, some warm up calistenics and then 3 mile run......

tonights workout...........

Back and Biceps

Iso-lateral rows (wide grip)
180x10/ 270x10/ 320x10/ 340x8

Bent Over rows (wide grip)
140x10/ 160x10/ 180x10/ 200x8

Front Lat pulldowns (wide grip)
120x10/ 140x10/ 160x8

EZ curls
75x10/ 95x10/ 105x5 drop to 75x5

DB curls
40x10/ 40x10/ 40x10/ 40x7

single arm cable low curls
22x10/ 27.5 x10/ 27.5x10/ 27.5x10 w/spot

Awesome work out tonight, pump was gr8 felt like i was really doing something.... vasculaty is way up, strength is still getting close to pre operation level, size is comming but without about 20lbs of excess wieght... wieght at workout time was 193.8lbs

[nighttrain]

damn i lost a whole week........ WTF, i hate 24 hours duties.......

ok here is Monday 21 apr 08

Back and Biceps.......

freaking awesome workout today.... started out thinking it wasnt gona be all that (lifting partner was AWOL today, musta had a honey-do-list), but turned out AWESOME

SLDL had to go light here as im still feeling the groin stretch (pull) from back last year...
135x10/ 225x10/245x6/135x15

BentOver Single Arm DB rows
80x10/ 90x10/100x10/ 100x8

Seated cable Rows
140x10/ 160x10/180x8

EZ curl
75x10/ 95x8/ 105x5 drop to 75x6

Seated incline DB curl
35x10/ 40x7/ 40x6

Single Arm low cable curls
25x10/ 30x10/ 30x8/ 30x8

WOW WHAT A PUMP!!!!!!! i really love the days i work out with Fierce, this stuff is an awesome pre work out SUPP.....

Tommorrow is Chest and Triceps.......


'Train