Roo's 28 week challenge

[KangarooNokona]

10/30/2013

EXERCISE
Leg Extension: 4 sets of 10 reps (55 115 145 175)
Leg Press: 3 sets of 15-20 reps (250 280 310)
Hack Squat: 3 sets of 8-10 reps (240 280 320)
Squat: 4 sets of 8-10 reps (135 225 225 225)
Stationary Barbell Lunge: 2 sets of 8 reps per leg (135 135)
Seated Leg Curl: 3 sets of 10 reps (130 145 160)
Standing One-Leg Curl: 3 sets of 10 reps per leg (55 70 85)

 

[KangarooNokona]

10/31/13

Cardio- 40 min elliptical

 

[KangarooNokona]

11/1/2013

EXERCISE
Db Press: 4 sets of 6-10 reps (30 60 70 80)
Side Lateral Raise: 4 sets of 10 reps (15 25 30 35)
Standing Front Barbell Raise Over Head:3 sets of 10 reps (45 55 65)
Seated Bent-Over Rear Delt Raise: 4 sets of 10 reps (15 20 20 20)
Cable Rear Delt Fly: 4 sets of 10 reps (30 50 50 60)
Standing Low-Pulley Deltoid Raise: 5 sets of 10 reps (20 20 40 50 60)
Barbell Shrug: 5 sets of 12 reps (135 135 225 225 225)

 

[KangarooNokona]

11/3/13

EXERCISE
Underhand Cable Pull-Downs: 3-4 sets of 8-10 reps (40 100 115 130)
Deadlift w underhand grip: 4 sets of 8-10 reps (135 185 225 225)
One-Arm Dumbbell Row: 3 sets of 8-10 reps (60 70 80)
Reverse Grip Bent-Over Rows: 3 sets of 8-10 reps (95 95 115)
Seated Cable Row with Rope: 4 sets of 8-10 reps (130 150 170 190)
Back Extension: 4 sets of 8-10 reps (145 175 205 230)
Rope Straight-Arm Pull-Down: 7 sets of 8-10 reps, 30 seconds rest between sets (130 130 140 140 150 150 170)

 

[KangarooNokona]

10/4/13

EXERCISE
Dumbbell Press: 3-4 sets of 10-15 reps (50 60 70 80)
Incline Dumbbell Flye: 3-4 sets of 10-15 reps (12 25 35 40)
Leverage Chest Press: 3 sets of 10-12 reps, (200 215 230)
Cable Cross-Over: 4 sets of 10-15 reps, 30 seconds rest between sets (40 40 40 60)

Played a game of softball and pitched so was moving a bit

 

[grubd]

Starting to see some good results man. What's a leverage chest press?

 

[Nacirema85]

You know, this shows some great progress and awesome work.

However, I thought I'd mention that a lot of body builders cut fat and build muscle by using a ketogenic diet. I'm not a body builder myself, however, I went from weighing 288 pounds to 217 in 7 months. Lost over 4 pant sizes, felt a lot healthier, and a lot more in-shape.

Also important to note, my Triclycerides went from 319 to 87 and my overall cholesterol went down.

If you want to check it out -- http://josepharcita.blogspot.com/2011/03/guide-to-ketosis.html

Other than that, good progress man. Good luck, as you're almost there.

 

[KangarooNokona]

Starting to see some good results man. What's a leverage chest press?

Everyone else is seeing good progress and I'm seeing it to an extent but seeing myself everyday still has me grounded and makes me work harder because I feel I'm in a rut. Going to the doc Monday to get my t levels checked because I'm really lacking energy and I'm not gaining size like I was the past two years and seeing if a little extra T might help my progress. My diet is nothing but a thing now and almost is second nature. Looking forward to starting the 12 week program again or even the show and go or p90x to change it up. Currently around 219 which is close to 40 lbs in 5 months which is still right on track of 2 lbs a week. The leverage press is a seated chest press machine with a slight tilt backwards.

One thing that is killing my gains is since I coach ball I'm having to split my workouts up some days and doing chest at 5 am just sucks. Also I cut out the stair master and went to intervals on the elliptical for 20 min before and after and might go back to the stairs before. I know I keep saying I will post pics but I'm going to wait until 6 month mark

 

[KangarooNokona]

You know, this shows some great progress and awesome work.

However, I thought I'd mention that a lot of body builders cut fat and build muscle by using a ketogenic diet. I'm not a body builder myself, however, I went from weighing 288 pounds to 217 in 7 months. Lost over 4 pant sizes, felt a lot healthier, and a lot more in-shape.

Also important to note, my Triclycerides went from 319 to 87 and my overall cholesterol went down.

If you want to check it out -- http://josepharcita.blogspot.com/2011/03/guide-to-ketosis.html

Other than that, good progress man. Good luck, as you're almost there.

Thanks man I will look into this. I'm really enjoying my diet even though 75% of my meals stay the same but willing to try new things.

 

[KangarooNokona]

10/5/13

Rest day since I had a basketball game to coach after school.

 

[KangarooNokona]

10/6/13

Rope Push-Down: 3 warm-up sets of 10-12 reps (80 90 100)
Close-Grip Bench Press: 2-3 sets of 10-12 reps (135 185 225)
DB lying tri ext (15 25 30 35)
Straight-Bar Push-Down: 3 sets of 10-12 reps (170 190 190)
EZ-Bar Curl: 3-4 sets of 12-15 reps (45 75 95 105)
Alternating Standing Dumbbell Curl: 3 sets of 10-12 reps (35 45 50(8))
Cable single arm straight curls:3 sets of 10 (50 70 90)
Superset no rest; alternate between each other
Dips: 7 sets of 10 (body weight all sets)
Cable straight bar curls: 7 sets of 10 (90x2 100x2 110x2 130x1)

 

[KangarooNokona]

10/7/13

EXERCISE
Leg Extension: 2 warm-up sets of 15 reps, 4-5 sets of 12 reps (55 75 115 130 145 160)
Leg Press: 4 sets of 15-20 (300 340 380 400)
Squats: 5 sets of 6-10 reps ( 135 135 185 225 275)
Stationary barbell Lunge: 3-4 sets of 8 (95 115 135 185)
Unilateral Seated Leg Curl: 3 sets of 10-12 reps per leg (70 100 115 130)
Standing Single-Leg Curl: 3 sets of 10 reps per leg (55 70 85)
Standing Calf Raise: 3 sets of 10-12 reps (200 220 240 240)

 

[KangarooNokona]

10/8/13

EXERCISE
Hang clean/shoulder press 3 sets of 8 (45 95 115 135)
Dumbbell Shoulder Press: 4 sets of 6-10 reps (50 50 50 50)
Side Lateral Raise: 4 sets of 10 reps (20 25 30 35 40)
Front Dumbbell Raise: 3 sets of 10 reps (30 35 40)
Seated Bent-Over Rear Delt Raise: 3 sets of 10 reps (15 20 25)
Shrug bar Shrug: 5 sets of 10 (225 225 225 225 225)

 

[KangarooNokona]

11/10/13


EXERCISE
Leverage Chest Press: 3-4 sets of 8-10 reps (140 200 215 230)
Incline Dumbbell Flyes: 5-6 sets of 8-10 reps (25 30 35 40 45)
Flat Dumbbell Press: 3 sets of 8-10 reps (70 80 90)
Cable Cross-Over: 7 sets of 10-15 reps, 30 seconds rest between sets (40 40 50 50 60 60 80)

 

[KangarooNokona]

10/11/13

EXERCISE
Close-Grip Pull-Down: 4 sets of 10-12 reps (70 115 130 145)
T-Bar Row: 3 sets of 10-12 reps (45lb plate 2/45lb plates 3/45 lb plates)
One-Arm Dumbbell Row: 3 sets of 10-12 reps (65 70 90 90)
Leverage Iso Row: 3 sets of 10-12 reps (100 130 145)
Underhand Cable Pull-Downs: 3 sets of 10-12 reps (180 180 180)
Seated Cable Rows: 7 sets of 10-12 reps, 30 seconds rest between sets (140 180(for other 6 sets))
Side twist 5x20

 

[KangarooNokona]

11/12/13

Coached 2 bball games so couldn't work out

 

[KangarooNokona]

11/13/13

EXERCISE
Leg Extensions: 4 light sets of 20 reps (40x4)
Front Squat: 4 warm-up sets of 8-10 reps*, 3 working sets of 8-10 reps (45x4, 95, 95 115)
Hack Squat: 1 warm-up set of 8-10 reps, 3 working sets of 8-10 reps (200, 300 350 400)
Walking Lunge: 3 sets of 60 feet (95 95 95)
Leg Extensions: 3 sets of 12-15 reps, last set is a dropset (145 160 190/185/170)
Romanian Deadlift: 3 sets of 10 reps (135 185 235)
Leg Curl: 3 sets of 12 reps per leg (60 75 90)
Leg Press (feet high and wide): 3 sets of 12 reps per leg (120 160 200)
Standing Calf Raises: 3 sets of 10-12 reps (body body body)
Seated Calf Raise: 3 sets of 10-12 reps (220 220 220)

 

[KangarooNokona]

11/14/13

Jv/V games so no gym

11/15/13

Had a Jv/V game tonight so no gym

 

[KangarooNokona]

10/16/13

It's been a rough week as far as time to work out. Had 3 nights of coaching, 1 night of ball so that limited me from the gym but I filled in the gaps I missed today. Narrowed my sets to 3-4 exercises per body part and did a superset type of ordeal. Next week will be the same but I'm going to try to get up really early before work and knock it out since I have 3 more night of games. It will be week 8 of this program and while I saw some gains in certain spots, I didn't enjoy it as much. I can really tell my strength has gone down since day 1 but that's ok because I'm at a point now I want to concentrate on lean than bulk. At the end of week 8 I will post pics and stats update.

EXERCISE
V-Bar Push-Down: 2 warm-up sets of 12-15 reps, 3 sets of 12-15 reps (40 60 110 130 160)
Triceps Overhead Extension with Rope: 3 sets of 12-15 reps (100 110 120)
Close-Grip Bench Press: 2 warm-up sets of 12-15 reps, 3 sets of 12-15 reps (45 45 135 165 185)
Dips: 7 sets of 10 (body x 10)
Ez Barbell Curl: 3-4 sets of 12-15 reps (75 75 75 75)
Alternating Standing Dumbbell Curl: 3 sets of 10-12 reps (30 35 40)
One-Arm Dumbbell Preacher Curl: 3 sets of 10-12 reps (20 25 30)
Overhead Shoulder Press: 4 sets of 6-10 reps (45 95 115 135)
Dumbbell Lateral Raise: 4 sets of 10 reps (25 30 35 40)
Standing Front Barbell Raise Over Head: 3 sets of 10 reps (45 65 75)
Bent-Over Dumbbell Raise: 4 sets of 10 reps (12 15 20 25)
Cable Rope Rear-Delt Rows: 4 sets of 10 reps (70 90 110 120)
Smith Machine Shrug: 7 sets of 12 reps (135 135 185 185 205 205 225)

 

[tap2284]

Keep up the good work!! Looks like you are still pushing hard! Just wondering, How long did the workout above take?? ^^^^^^ (Not hating, just curious)

 

[KangarooNokona]

Keep up the good work!! Looks like you are still pushing hard! Just wondering, How long did the workout above take?? ^^^^^^ (Not hating, just curious)

With a warm up and cool down cardio roughly 2 hours. I know people say don't lift for more than an hour but I replenished with a shake and took a 15 minute break about half way. Basketball season is killing me because of the games and stuff but this is the last week so I can sacrifice.

 

[tap2284]

Thanks… I was just just curious. If you always listened to "people" nothing would ever get accomplished in any aspect of life. Keep up the good work.

 

[KangarooNokona]

11/17/13

Today was tough as far as getting meals in every 2-3 hours. I had bfast before church (9am) and was told we would be coming back home so I didn't take anything. Well everyone decided they wanted to shop (our church is about 30 minutes from home) and that means lunch somewhere. I mentioned a normal sit down rest. that I could at least get some grilled chicken or a salad well NO they chose a buffet. Let's say I pissed everyone off because I refused to eat. Yes I could have gotten a salad, but I'm not paying $13 for a damn salad. I was gonna grab a pre ready shake at Walmart but just looked like to much sugar so I opted out. We got home at 2-230 so it was around 4 hours since I'd last eatin so it wasn't terrible but deff messed my day up.

EXERCISE
Underhand cable pulldown: 4 sets of 10-12 reps (140 140 170 170 170)
Seated cable row: 4 sets of 10-12 reps (120 150 170 180)
T-bar row: 3 sets of 10-12 reps (1-45, 2-45 plates, 3-45 plates)
Bent-arm db Pullover: 4 sets of 10-12 reps (50 55 60 65)
Leverage Iso Row: 4 sets of 10-12 reps, per arm (60 75 85 95)
One-arm dumbbell row: 4 sets of 10-12 reps (60 65 90 90)
Back Extension: 4 sets of 10 reps (175 175 175 175)
Power rack pulls 4 sets of 10 (225 275 325 415)

 

[KangarooNokona]

Thanks… I was just just curious. If you always listened to "people" nothing would ever get accomplished in any aspect of life. Keep up the good work.

No problem. I just got a new digital food scale and it seems my old spring scale was either way off or my digital is off. What used to be 2.5 oz of dry pasta and 4 oz of chicken on my spring is now 4 and 6-7 oz on my digital. I did a side by side with the same amount and my mouth dropped. Made my kind of upset because I was like damn I was eating that much or damn now I don't get to eat **** lol

 

[tap2284]

I would assume the digital one is probably correct…. And yes, 4 oz of chicken is a lot less that most people think….. Sucks trying to eat clean and the right amount.

 

[KangarooNokona]

11/18/13

EXERCISE
Incline Hammer Strength Press: 4 sets of 8-10 reps (120 150 190 205 220)
Flat DB Press: 4 sets of 8-10 reps (40 60 70 80 90)
Incline DB Flye: 4 sets of 8-10 reps (15 25 35 45 55)
Cable Crossover: 3 sets of 10-12 reps (70 90 110)
Pullover: 3 sets of 10-12 reps (20 40 50)

 

[KangarooNokona]

11/19/13

EXERCISE
Rope Pushdown: 6 sets of 10-15 reps (100 110 130 140 150 160)
Straight-Bar Pushdown: 4 sets of 12-15 reps
Dips: 3 sets weighted to failure (25 35 35)
Overhead DB Extension: 4 sets of 12-15 reps (50 55 65 65)
Ez bar curl: 6 sets of 8 (75 75 75 75 85 95)
Single ISO db Curl: 4 sets of 10-12 reps
Hammer Curl: 3 sets of 10-12 reps (25 30 35)
Seated Dumbbell Curl: 3 sets of 10-12 reps (25 30 35)

 

[KangarooNokona]

11/20/13

 

[KangarooNokona]

EXERCISE
Dumbbell shoulder Press: 6 sets of 10-12 reps (30 40 50 60 70 80)
Side Lateral Raise: 4 sets of 10 reps (20 25 30 35 40)
BB Shoulder Press: 4 sets of 10-12 reps (95 95 115 135)
Low-pulley deltoid raise: 4 sets of 10-12 reps (40 50 60 70)
Front db Raise: 4 sets of 10 reps (25 30 35 40)
Seated side lateral raise: 3 sets of 10 reps (20 25 30)
Db Rear Delt Flyes: 3 sets of 10 reps (12 15 20)
Dumbbell Shrug: 4 sets of 10 reps (65 65 65 65)
Behind back Smith Machine Shrug: 4 sets of 10-15 reps (135 175 175 175)

 

[KangarooNokona]

11/24/13

Start of my previous 12 week program. Just got done with Jays living large program and can tell a good bit with the increase in size of my shoulders and biceps. Liked the program but enjoy Gethin's program more so going to do it again. I'm starting a 300-200-100-50 carb cycle tomorrow and will keep it the entire 12 week program. Pics will be posted tomorrow as I didn't have time this morning.


EXERCISE
Cardio: 20 min stair master
Leg Press: 4-5 warm-up sets of 10-12 reps, 3 sets to failure in 12-20 reps (180 200 200 220)(300 330 360 390)
Hamstring Curl: 2 warm-up sets of 15 reps, 3 sets to failure in 12-15 reps (60 80)(110 125 140)
Leg Extensions: 2 warm-up sets of 15-20 reps 2 sets to failure in 15-20 reps (75 90) (120 135)
Box Squat: 3 sets to failure in 20-30 reps (95 115 135)
Cardio: 20 min