Boyd30 Work-Out- Team Scivation - Page 2 - Scivation

Boyd30 · 01-27-2009, 11:04 AM

Okay What a day… It’s the second day for Phase two and I feeling pretty good from yesterday. I am sore but not really sore. Just about enough to really notice I did something good yesterday. Today is Leg day.
It’s three sets for each exercise (Squats, Stiff Legged Deads and Standing Calve raises) not much there to do day but with legs we can go heavy.
Here we GO!!!
Squats: 1x15x135 –Warm-up
1x6x225-Warm-up
3x8x300 (I actually did 9 on two of the sets… Just couldn’t stop I guess)
Stiff Legged Deads: 1x15x135
3x8x155
Standing Calve Raises: 1x12x205
3x8x225
At the end I threw in Hanging Knee-ups holding a 20lb dumbbell with the feet… Did 3 sets of 15.. East work-out from some of the first phase.. Each week will go heavier and heavier.. Yeah! Babie!!!

Lost a total of 3lbs and a percent and a half of bodyfat since I started 5 weeks ago..

bluespower · 01-27-2009, 04:26 PM

Quote:

Originally Posted by Boyd30

Okay What a day… It’s the second day for Phase two and I feeling pretty good from yesterday. I am sore but not really sore. Just about enough to really notice I did something good yesterday. Today is Leg day.
It’s three sets for each exercise (Squats, Stiff Legged Deads and Standing Calve raises) not much there to do day but with legs we can go heavy.
Here we GO!!!
Squats: 1x15x135 –Warm-up
1x6x225-Warm-up
3x8x300 (I actually did 9 on two of the sets… Just couldn’t stop I guess)
Stiff Legged Deads: 1x15x135
3x8x155
Standing Calve Raises: 1x12x205
3x8x225
At the end I threw in Hanging Knee-ups holding a 20lb dumbbell with the feet… Did 3 sets of 15.. East work-out from some of the first phase.. Each week will go heavier and heavier.. Yeah! Babie!!!

Lost a total of 3lbs and a percent and a half of bodyfat since I started 5 weeks ago..

you have begun rockn and A rollin.. great workout, great energy..keep it going!

bbqwizard · 01-27-2009, 04:42 PM

Quote:

Originally Posted by bluespower

you have begun rockn and A rollin.. great workout, great energy..keep it going!

x2 great job!

Boyd30 · 01-27-2009, 05:30 PM

I AM GOING TO SHATTER MY GOALS.... " I AM A WAR MACHINE.... Striking down the one that leads me I am going to take his place - Better watch out I am a WAR MACHINE!!"-Gene Simmons-Kiss.......

bbqwizard · 01-27-2009, 06:44 PM

Quote:

Originally Posted by Boyd30

I AM GOING TO SHATTER MY GOALS.... " I AM A WAR MACHINE.... Striking down the one that leads me I am going to take his place - Better watch out I am a WAR MACHINE!!"-Gene Simmons-Kiss.......

that's an awesome quote!

Boyd30 · 01-29-2009, 12:05 PM

Here is another great quote...

LIVE TO RIDE; RIDE TO LIVE! Something I live by....
What's better than American Iron...? I guess you can say that Iron and the Iron in the gym can go hand in hand...

Okay enough about that... Let's get to business!! This week has been good so far... Today I tried to bump it up a little.

Incline Barbell press: 3 Sets of 8 is what the work-out called for... Well not being too familiar of an exact weight we ended up doing 5 sets. 2 WARM-UPS and a last till failure. It looked like this...
1X15X135
1X10X175
2X8X185
1X4X205...

Pull-ups.... 3x8...... Two Sets I used the assisted machine at 20lb of assistance... First set I really did not need it. In fact I moved better not keeping my feet on it. Second set I did okay but had to use the assistant more than the first... Last set I decide to not use the assisted machine. I was able to get 4 1/2 out without help and the last 3 1/2 my partner helped me up a little, but not much... Just enough to keep my body moving upward slowly... I think I will do all sets next week like that. Felt much better in the end and I think it will be more beneficial in the long run...

DB Shoulder Press: End up doing a pyramid because was not sure on the weight
DB Shoulder Press: End up doing a pyramid because was not sure on the weight
1x15x42.50
1x12x47.50
2x9x52.5… Next Week I know I should start at minimum of 55 maybe 60.
DB Shrug: 3x65x8
Decline Skull Crusher: 3x8x75
DB Curl Seated Alternating Arms: 3x8x40… Squeezed Hard at the top.
Side Bends with 45lbs Plate and Torso Twist at 135 and Crunches on a machine all 3 sets of 15-20 to finish off.

bluespower · 01-29-2009, 01:47 PM

love the effort man..you enjoyed your workout so much you decided to do it twice..

keep it up, you're doing great.

Boyd30 · 01-29-2009, 05:14 PM

Funny!! Just to into it... That's what happens when you try to work and play at the same time.

Boyd30 · 01-30-2009, 11:18 AM

OKAY last day of the First week of Phase Two...

It has been a really good week I think. I feel I pushed it hard in alot of my lifts. Day was no differnt. I was a bit sore from yesterdays work-out but was able to push through it and work out just as hard.
Today was, Deadlifts, Leg Press and Calve Raises.. and I threw in some stomach work..

Deadlifts: 1X12X135-Warm-Up
1X10X225-Warm-Up
2X8X275
1X8X300- I think this weight will be perfect for next week for three sets.

Leg Press: 1x10x435
2x8x575
1x8x595
1x60x255 Went till failure... Feel the burn....

Calve Raises: 3X8X225

Rope Crunch: 3x15x120

As I said I thought this week went really well, I struggles a bit to find the correct weight but think I did good by up the anty each time out.. Next week I got a better feeling so I should be more exact but I figure as long as I continue to raise the bar I am good.

bluespower · 01-30-2009, 02:20 PM

another week in the books man..nice lifts, getting better by the week.

01-27-2009, 11:04 AM	#11
Boyd30 Senior Member Join Date: Jan 2009 Location: Petersburg, Illinois Posts: 718 My Scivation Picks: Vasocharge Whey Xtend	Leg Day!!! Okay What a day… It’s the second day for Phase two and I feeling pretty good from yesterday. I am sore but not really sore. Just about enough to really notice I did something good yesterday. Today is Leg day. It’s three sets for each exercise (Squats, Stiff Legged Deads and Standing Calve raises) not much there to do day but with legs we can go heavy. Here we GO!!! Squats: 1x15x135 –Warm-up 1x6x225-Warm-up 3x8x300 (I actually did 9 on two of the sets… Just couldn’t stop I guess) Stiff Legged Deads: 1x15x135 3x8x155 Standing Calve Raises: 1x12x205 3x8x225 At the end I threw in Hanging Knee-ups holding a 20lb dumbbell with the feet… Did 3 sets of 15.. East work-out from some of the first phase.. Each week will go heavier and heavier.. Yeah! Babie!!! Lost a total of 3lbs and a percent and a half of bodyfat since I started 5 weeks ago..

01-29-2009, 12:05 PM	#16
Boyd30 Senior Member Join Date: Jan 2009 Location: Petersburg, Illinois Posts: 718 My Scivation Picks: Vasocharge Whey Xtend	Here is another great quote... LIVE TO RIDE; RIDE TO LIVE! Something I live by.... What's better than American Iron...? I guess you can say that Iron and the Iron in the gym can go hand in hand... Okay enough about that... Let's get to business!! This week has been good so far... Today I tried to bump it up a little. Incline Barbell press: 3 Sets of 8 is what the work-out called for... Well not being too familiar of an exact weight we ended up doing 5 sets. 2 WARM-UPS and a last till failure. It looked like this... 1X15X135 1X10X175 2X8X185 1X4X205... Pull-ups.... 3x8...... Two Sets I used the assisted machine at 20lb of assistance... First set I really did not need it. In fact I moved better not keeping my feet on it. Second set I did okay but had to use the assistant more than the first... Last set I decide to not use the assisted machine. I was able to get 4 1/2 out without help and the last 3 1/2 my partner helped me up a little, but not much... Just enough to keep my body moving upward slowly... I think I will do all sets next week like that. Felt much better in the end and I think it will be more beneficial in the long run... DB Shoulder Press: End up doing a pyramid because was not sure on the weight DB Shoulder Press: End up doing a pyramid because was not sure on the weight 1x15x42.50 1x12x47.50 2x9x52.5… Next Week I know I should start at minimum of 55 maybe 60. DB Shrug: 3x65x8 Decline Skull Crusher: 3x8x75 DB Curl Seated Alternating Arms: 3x8x40… Squeezed Hard at the top. Side Bends with 45lbs Plate and Torso Twist at 135 and Crunches on a machine all 3 sets of 15-20 to finish off. Last edited by Boyd30; 01-29-2009 at 05:13 PM.

01-29-2009, 01:47 PM	#17
bluespower Senior Member Join Date: Sep 2008 Location: garden state Posts: 4,740 My Scivation Picks: Vasocharge Whey Xtend	love the effort man..you enjoyed your workout so much you decided to do it twice.. keep it up, you're doing great. __________________ "You are at a crossroad my friend. No matter what the path you choose, it will be one of hardship, it will lead to rough and stormy seas that must be crossed. You will fight many battles, some of which you will win and some of which you will lose."

01-30-2009, 02:20 PM	#20
bluespower Senior Member Join Date: Sep 2008 Location: garden state Posts: 4,740 My Scivation Picks: Vasocharge Whey Xtend	another week in the books man..nice lifts, getting better by the week. __________________ "You are at a crossroad my friend. No matter what the path you choose, it will be one of hardship, it will lead to rough and stormy seas that must be crossed. You will fight many battles, some of which you will win and some of which you will lose."

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01-27-2009, 05:30 PM	#14
Boyd30 Senior Member Join Date: Jan 2009 Location: Petersburg, Illinois Posts: 718 My Scivation Picks: Vasocharge Whey Xtend	I AM GOING TO SHATTER MY GOALS.... " I AM A WAR MACHINE.... Striking down the one that leads me I am going to take his place - Better watch out I am a WAR MACHINE!!"-Gene Simmons-Kiss.......

01-29-2009, 05:14 PM	#18
Boyd30 Senior Member Join Date: Jan 2009 Location: Petersburg, Illinois Posts: 718 My Scivation Picks: Vasocharge Whey Xtend	Funny!! Just to into it... That's what happens when you try to work and play at the same time.

01-30-2009, 11:18 AM	#19
Boyd30 Senior Member Join Date: Jan 2009 Location: Petersburg, Illinois Posts: 718 My Scivation Picks: Vasocharge Whey Xtend	OKAY last day of the First week of Phase Two... It has been a really good week I think. I feel I pushed it hard in alot of my lifts. Day was no differnt. I was a bit sore from yesterdays work-out but was able to push through it and work out just as hard. Today was, Deadlifts, Leg Press and Calve Raises.. and I threw in some stomach work.. Deadlifts: 1X12X135-Warm-Up 1X10X225-Warm-Up 2X8X275 1X8X300- I think this weight will be perfect for next week for three sets. Leg Press: 1x10x435 2x8x575 1x8x595 1x60x255 Went till failure... Feel the burn.... Calve Raises: 3X8X225 Rope Crunch: 3x15x120 As I said I thought this week went really well, I struggles a bit to find the correct weight but think I did good by up the anty each time out.. Next week I got a better feeling so I should be more exact but I figure as long as I continue to raise the bar I am good.