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"Shut up and Train 2010"

Discussion in 'Fitness Journals' started by CA$ON, Dec 31, 2009.

  1. Rogozhin

    Rogozhin Active Member

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    Those are two really cool finish line pics Ca$on. :tucool::tucool::tucool: Thanks for sharing them. :cool:
     
  2. CA$ON

    CA$ON Well-Known Member

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    Thanks ROGO. I bet if you took them they would be better. ;)
     
  3. CA$ON

    CA$ON Well-Known Member

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    WORKOUT :

    BASIC #1
    Push to failure every set.

    Standing barbell press club-

    Leg Curl decline bench- 12 reps

    55 lbs -

    set# 1-15reps
    set# 2-12reps

    Leg - Extension -12 reps

    95 lbs -

    set#1-14reps
    set#2-10reps

    Squats with BB - 1 set - 12 reps

    145 lbs -10reps

    Straight arm pull over with one DB - 1 set - 12 reps

    50 lb

    set#1-16reps

    set#2-11reps

    set#3-10reps

    Bench Press with BB - 1 set - 12 reps

    145 lbs

    Set1-12reps

    Set2-10reps

    Bent-over row with BB - 1 set - 12 reps

    85 lbs -

    Set1-12reps

    Set2-8reps

    Over head press with BB - 1 set - 12 reps

    85 lbs -

    Set1- 18reps quick
    Set2- 11reps quick

    Bicep curl with BB - 1 set - 12 reps

    55 lbs -

    Set1-13reps
    Set2-9reps
    Set3-6reps
     
    #183 CA$ON, Mar 19, 2010
    Last edited: Mar 19, 2010
  4. CA$ON

    CA$ON Well-Known Member

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    New Workout:

    WORKOUT :

    BASIC #2
    Push to failure every set.

    Standing barbell press club-

    Leg Curl decline bench- 12 reps

    65 lbs
    Set1-

    Leg - Extension -12 reps

    110 lbs
    set1-

    Squats with BB - 1 set - 12 reps

    145 lbs -

    Straight arm pull over with BB- 1 set - 12 reps

    60 lb
    Set1-

    Bench Press with BB - 1 set - 12 reps

    155 lbs
    Set1-

    Bent-over row with BB - 1 set - 12 reps

    95 lbs
    Set1-

    Over head press with BB - 1 set - 12 reps

    90 lbs
    Set1-

    Bicep curl with BB - 1 set - 12 reps

    65 lbs
    Set1-

    Triceps extension with one DB- 1 set - 12reps

    50 lbs
    Set1-

    Wrist curl - 1 set

    15lbs
    Set1-

    Standing-calf-raise-smith machine - 1set- 12reps

    235lbs
    Set1-

    Trunk Curl on Floor - 1 set

    0lbs
    Set1-
     
  5. CA$ON

    CA$ON Well-Known Member

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    WORKOUT :

    BASIC #2
    Push to failure every set.

    Standing barbell press club- 125lbsX4reps / 135lbsX3reps

    Leg Curl decline bench- 12 reps

    65 lbs
    Set1-10reps

    Leg - Extension -12 reps

    110 lbs
    set1-10reps

    Squats with BB - 1 set - 12 reps

    145 lbs -11reps

    Straight arm pull over with BB- 1 set - 12 reps

    65 lb
    Set1-10

    Bench Press with BB - 1 set - 12 reps

    155 lbs
    Set1-12

    Bent-over row with BB - 1 set - 12 reps

    95 lbs
    Set1-10reps

    Over head press with BB - 1 set - 12 reps

    90 lbs
    Set1- 9reps

    Bicep curl with BB - 1 set - 12 reps

    65 lbs
    Set1-10reps

    Triceps extension with one DB- 1 set - 12reps

    50 lbs
    Set1-16reps

    Wrist curl - 1 set

    15lbs
    Set1-1 & 1/2

    Standing-calf-raise-smith machine - 1set- 12reps

    235lbs
    Set1-10reps

    Trunk Curl on Floor - 1 set

    0lbs
    Set1-didnt count
     
    #185 CA$ON, Mar 21, 2010
    Last edited: Mar 24, 2010
  6. CA$ON

    CA$ON Well-Known Member

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    BIRTHDAY WORKOUT! I'm going to kill it!

    WORKOUT :

    BASIC #2
    Push to failure every set.



    Leg Curl decline bench- 12 reps

    65 lbs
    Set1-11

    Leg - Extension -12 reps

    110 lbs
    set1-11

    Squats with BB - 1 set - 12 reps

    145 lbs -12

    Straight arm pull over with ez BB- 1 set - 12 reps

    65 lb
    Set1-11

    Bench Press with BB - 1 set - 12 reps

    160 lbs
    Set1-11

    Bent-over row with BB - 1 set - 12 reps

    95 lbs
    Set1-10

    Over head press with BB - 1 set - 12 reps

    90 lbs
    Set1-8

    Bicep curl with BB - 1 set - 12 reps

    65 lbs
    Set1-8

    Triceps extension with one DB- 1 set - 12reps

    50 lbs
    Set1-12

    Wrist curl - 1 set

    15lbs
    Set1-2

    Standing-calf-raise-smith machine - 1set- 12reps

    235lbs
    Set1-11

    Trunk Curl on Floor - 1 set

    0lbs
    Set1-23 reps
     
    #186 CA$ON, Mar 24, 2010
    Last edited: Mar 24, 2010
  7. Rogozhin

    Rogozhin Active Member

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    kicking ass, as usual, damn you're making me look like a lazy bastard. :lol:
     
  8. CA$ON

    CA$ON Well-Known Member

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    :lol: Thanks Rogo.

    I guess those multiple sets helped to get me where I am with the single sets. My bench is going up crazy and it wa pretty easy and really using my chest. We will see if I can push the mental factor aside and grab some more reps to get more weight in my sets. :tucool:

    202 lbs SCALE OF DOOM (+4 lbs)

    Plan of attack: Better foods and portion control. More walking.:tucool:
     
  9. CA$ON

    CA$ON Well-Known Member

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    WORKOUT :

    BASIC #2
    Push to failure every set.



    Leg Curl decline bench- 12 reps

    65 lbs
    Set1-11

    Leg - Extension -12 reps

    110 lbs
    set1-11

    Squats with BB - 1 set - 12 reps

    155 lbs -10

    Straight arm pull over with ez BB- 1 set - 12 reps

    65 lb
    Set1-10

    Bench Press with BB - 1 set - 12 reps

    165 lbs
    Set1-9

    Bent-over row with BB - 1 set - 12 reps

    95 lbs
    Set1-11

    Over head press with BB - 1 set - 12 reps

    90 lbs
    Set1-12

    Bicep curl with BB - 1 set - 12 reps

    65 lbs
    Set1-10

    Triceps extension with rope- 1 set - 12reps

    70 lbs
    Set1-14

    Wrist curl - 1 set

    15lbs
    Set1-2

    Standing-calf-raise-smith machine - 1set- 12reps

    235lbs
    Set1-11

    Trunk Curl on Floor - 1 set

    5lbs
    Set1-15

    Quads: [​IMG]
     
    #189 CA$ON, Mar 26, 2010
    Last edited: Mar 26, 2010
  10. CA$ON

    CA$ON Well-Known Member

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    WORKOUT :

    BASIC #2
    Push to failure every set.


    Leg Curl decline bench- 12 reps

    65 lbs
    Set1-11

    Leg - Extension -12 reps

    110 lbs
    set1-10

    Squats with BB - 1 set - 12 reps

    155 lbs -9

    Straight arm pull over with ez BB- 1 set - 12 reps

    65 lb
    Set1-10

    Bench Press with BB - 1 set - 12 reps

    165 lbs
    Set1-9

    Bent-over row with BB - 1 set - 12 reps

    95 lbs
    Set1-11

    Over head press with BB - 1 set - 12 reps

    95 lbs
    Set1-9

    Bicep curl with BB - 1 set - 12 reps

    65 lbs
    Set1-11

    Triceps extension with rope- 1 set - 12reps

    80 lbs
    Set1-12

    Wrist curl - 1 set

    15lbs
    Set1-2 1/2

    Standing-calf-raise-smith machine - 1set- 12reps

    235lbs
    Set1-11

    Trunk Curl on Floor - 1 set

    10lbs
    Set1-9


    First day on lower calories - felt weak but that should fade away soon.
     
    #190 CA$ON, Mar 30, 2010
    Last edited: Mar 30, 2010
  11. CA$ON

    CA$ON Well-Known Member

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    10
    WORKOUT :

    BASIC #2
    Push to failure every set.


    Leg Curl decline bench- 12 reps

    65 lbs
    Set1-12

    Leg - Extension -12 reps

    110 lbs
    set1-11

    Squats with BB - 1 set - 12 reps

    155 lbs -11

    Straight arm pull over with ez BB- 1 set - 12 reps

    65 lb
    Set1-12

    Bench Press with BB - 1 set - 12 reps

    165 lbs
    Set1-12

    Bent-over row with BB - 1 set - 12 reps

    95 lbs
    Set1-13

    Over head press with BB - 1 set - 12 reps

    95 lbs
    Set1-10

    Bicep curl with BB - 1 set - 12 reps

    65 lbs
    Set1-13

    Triceps extension with rope- 1 set - 12reps

    90 lbs
    Set1-13

    Wrist curl - 1 set

    15lbs
    Set1-3

    Standing-calf-raise-smith machine - 1set- 12reps

    235lbs
    Set1-11

    Trunk Curl on Floor - 1 set

    10lbs
    Set1-14
     
    #191 CA$ON, Apr 1, 2010
    Last edited: Apr 2, 2010
  12. CA$ON

    CA$ON Well-Known Member

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    Plenty of good food from easter...Its time to see if I can push it to the next level!;)

    WORKOUT :

    BASIC #2
    Push to failure every set.


    Leg Curl decline bench- 12 reps

    70 lbs
    Set1-10

    Leg - Extension -12 reps

    110 lbs
    set1-11

    Squats with BB - 1 set - 12 reps

    155 lbs -12

    Straight arm pull over with ez BB- 1 set - 12 reps

    70 lb
    Set1-10

    Bench Press with BB - 1 set - 12 reps

    175 lbs
    Set1-11

    Bent-over row with BB - 1 set - 12 reps

    105 lbs
    Set1-9

    Over head press with BB - 1 set - 12 reps

    95 lbs
    Set1-12

    Bicep curl with BB - 1 set - 12 reps

    70 lbs
    Set1-9

    Triceps extension with rope- 1 set - 12reps

    100 lbs
    Set1-13

    Wrist curl - 1 set

    15lbs
    Set1-2

    Standing-calf-raise-smith machine - 1set- 12reps

    235lbs
    Set1-9

    Trunk Curl on Floor - 1 set

    10lbs
    Set1-10
     
    #192 CA$ON, Apr 4, 2010
    Last edited: Apr 6, 2010
  13. Sea2Sea

    Sea2Sea Active Member

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    Hey Ca$on, i havent checked in a for a while, are you cutting ? is your stats the current weight ? keep killing it...:tucool:
     
  14. CA$ON

    CA$ON Well-Known Member

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    Yea taking a slow approach with cutting. I am around 200lbs now. I think this week I should be around 198 on Thursday with my new diet. Thanks :tucool: I'm also working on recovery time and sleep. Work promoted me to manager over operations last week so time has been slim to none but things are working out. :tu:
     
  15. CA$ON

    CA$ON Well-Known Member

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    WORKOUT :

    BASIC #2
    Push to failure every set.


    Leg Curl decline bench- 12 reps

    70 lbs
    Set1-10

    Leg - Extension -12 reps

    110 lbs
    set1-12

    Squats with BB - 1 set - 12 reps

    160 lbs -9

    Straight arm pull over with ez BB- 1 set - 12 reps

    70 lb
    Set1-10

    Bench Press with BB - 1 set - 12 reps

    175 lbs
    Set1-12

    Bent-over row with BB - 1 set - 12 reps

    105 lbs
    Set1-9

    Over head press with BB - 1 set - 12 reps

    105 lbs
    Set1-9

    Bicep curl with BB - 1 set - 12 reps

    70 lbs
    Set1-9

    Triceps extension with rope- 1 set - 12reps

    105 lbs
    Set1-11

    Wrist curl - 1 set

    15lbs
    Set1-2

    Standing-calf-raise-smith machine - 1set- 12reps

    235lbs
    Set1-10

    Trunk Curl on Floor - 1 set

    10lbs
    Set1-10
     
    #195 CA$ON, Apr 6, 2010
    Last edited: Apr 8, 2010
  16. BJ

    BJ Active Member

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    Congrats on the promo!
     
  17. CA$ON

    CA$ON Well-Known Member

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    Thanks BJ. :tucool:
     
  18. CA$ON

    CA$ON Well-Known Member

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    WORKOUT :

    4:05min 1/2 mile.

    BASIC #2
    Push to failure every set.


    Leg Curl decline bench- 12 reps

    70 lbs
    Set1-8

    Leg - Extension -12 reps

    115 lbs
    set1-9

    Squats with BB - 1 set - 12 reps

    160 lbs -10

    Straight arm pull over with ez BB- 1 set - 12 reps

    70 lb
    Set1-10

    Bench Press with BB - 1 set - 12 reps

    180 lbs
    Set1-10

    Bent-over row with BB - 1 set - 12 reps

    105 lbs
    Set1-10

    Over head press with BB - 1 set - 12 reps

    105 lbs
    Set1-9

    Bicep curl with BB - 1 set - 12 reps

    70 lbs
    Set1-9

    Triceps extension with rope- 1 set - 12reps

    105 lbs
    Set1-11

    Wrist curl - 1 set

    15lbs
    Set1-3

    Standing-calf-raise-smith machine - 1set- 12reps

    235lbs
    Set1-11

    Trunk Curl on Floor - 1 set

    10lbs
    Set1-9
     
    #198 CA$ON, Apr 14, 2010
    Last edited: Apr 14, 2010
  19. CA$ON

    CA$ON Well-Known Member

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    WORKOUT :


    BASIC #3
    Push to failure every set.


    Leg Curl decline bench- 12 reps

    70 lbs
    Set1-10

    Leg - Extension -12 reps

    115 lbs
    set1-10

    Squats with BB - 1 set - 12 reps

    160 lbs -10

    Standing Calf raise- 1 set - 12 reps

    235 lb
    Set1-10

    Bench Press with BB - 1 set - 12 reps

    180 lbs
    Set1-9

    Bent-over row with BB - 1 set - 12 reps

    105 lbs
    Set1-11

    Lateral Raise with DB's - 1 set - 12 reps

    10 lbs
    Set1-15

    Shoulder Shrug with BB - 1 set - 12 reps

    105 lbs
    Set1-14

    Bent-arm fly with DB's- 1 set - 12reps

    10 lbs
    Set1-30+

    Tricep Ext. with rope - 1 set - 12reps

    105lbs
    Set1-14

    Bicep Curl with BB - 1set- 12reps

    70lbs
    Set1-9

    Trunk Curl on Floor - 1 set

    10lbs
    Set1-15
     
    #199 CA$ON, Apr 27, 2010
    Last edited: Apr 27, 2010
  20. RTE

    RTE Well-Known Member

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    Hi guys

    Thought I would use this to pass on some news. I will use a message I used for some friends with a little editing.

    Had a heart attack on Monday about 11: 30 AM. Had 2 stents put in. Back home tuesday night. Getting ready to go to 50th Reunion of high school class Thursday. No real damage to heart muscles.

    I was at a funeral. All of a sudden, my arm bicep began to hurt, I felt different. I ask the lady next to be if she had an aspirin. She didn't so I got up and left. It was a large church with staff on hand. By the lobby, I am sweating like a steam room. I ask them to call an ambulance. Very quickly a retired doctor who was in the church helping came, he checked me out and said the hospital is place to head. he tried but couldn't get the oxygen tank started. but soon I was in the ambulance on a slow ride to hospital. I barking out orders to driver to speed up laced with choice curse words.

    Hospital reacted well, A cardio emergency room Dr said you have had a heart attack. Quickly to operating room and I am being prepped and Drs had line in me by this time, heart was Hurting. He had balloon in it and pain went away. Hell, they never put me to sleep. put a stent in said that artery was completely blocked, he said there is another one that looks bad, ask me if I could take it, I said sure. The picture show the blockages and show them clear. 100% on one and 75% on other. I feel great and ask doctor to let me go home Monday night but he wouldn't. I hate hospital food and beds.

    Job well done, ambulance was too slow but they got me there. About 18 months ago I had shortness of breath went in due to a newly prescribed drug we determined later. They looked at me and said "a heart attack fixing to happen". They gave me every test in the book. The heart Dr said I can't believe we can't find anything. My cholesterol numbers are good. even when I had the attack.

    I didn't even know the guy whose funera, it wasl. I knew his wife from school. She hardly recognized me but her 88 year old mother did, we had a long conversation.

    A reunion of slow dances, but I love to rub bellies, can't rock this time. My mother force me to take dancing in 6th grade, it sure paid off throughout the years in spades. So I sent out the word that I wanted kisses that wouldn't tire me out.

    I think I came out so well because I worked out. More than one nurse asked if I did. I never needed help to walk to bath room. Thank God for the blessing.

    I know ya'll might want to comment but I am on the way to the reunion in the morning and I will be busy for next month 1 college, one junior college, and a high school of grandkids, don't know when I would respond. I know you are glad as I am, I came away untouched, more deicated to working out. I thank God for my blessings.

    RTE
     

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