Roo's 28 week challenge

KangarooNokona

Kangabilly
12/14/13

Thought I packed well enough for our tournament today but we actually did better than I expected and I ran out of food. I sent the wife to Wendy's and had her get me a grilled chicken sammich without mayo just tomato and lettuce. Once I got home at about 2 am I ate another 6 oz of chicken. On a good note we went 10-1. Lost the first game 24-1 and battled back through the losers bracket to go 8-0 and then double dipping the team that beat us earlier in the ship!


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KangarooNokona

Kangabilly
12/15/13

Woke up about 11 today so really didn't get as many meals in. Took a real rest day. No cardio, nothing. I did get stuck at walmart and had nothing to eat so instead of grabbing a rotisserie and making a mess I grabbed a grilled chicken sammich on a wheat bun with only mustard from mcdobbles to hold me over. Tomorrow I am starting my carb cycle again. I'm going to do a 4 day 225/100/175/75 split. I'm currently down to 209 but with only 30 more lbs to loose and 6 months I'm hoping this will slow me down and tighten my skin up some and fill my muscles more.

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KangarooNokona

Kangabilly
12/16/13

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Cardio: played 3, 15 minute games of bball with my players after school
Twists: 1 set of 150 reps
Reverse Grip Hammer Pulldowns: 2 warm up sets of 8-10 reps 3 sets of 10-12 reps (100 140)(180 190 190)
Bent Over Barbell Rows: 3 sets of 10-12 reps (95 115 135)
Single-Arm Rows: 2 sets of 10-12 reps (70 90)
Reverse Grip Pulldowns: 3 sets of 10-12 reps (190 190 190)
Preacher Curls 4 triple drop sets of 12, 12, 12, reps (25, 20, 15)
EZ Bar Curls: 4 triple drop sets 10-12 (75 65 55)
Side twist: 150 reps per side
Cardio: treadmill
 
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KangarooNokona

Kangabilly
12/17/13

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EXERCISE
Cardio: played a couple full court bball games with my middle school team
Twists: 1 set of 150 reps
Side Lateral Raise: (10 15)(20-20 25-20 30-20)
2 warm-up sets of 8-10 reps 3 sets 10-12 plus partial reps to failure
Shoulder Press: (30)(70/60/50)(80/70/60)(90/60/40)
1 warm-up set of 8-10 reps, 3 drop sets of 10
Rear Delt Raise: (20)
1 set of 12 reps 20 partial reps
Cardio: 30 minutes elliptical
Twists: 1 set of 150 reps
 
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KangarooNokona

Kangabilly
12/18/13

Cardio: 20 minutes treadmill
Twists: 1 set of 150 reps
Pec Deck: 2 warm-up sets of 8-10 reps 3 triple drop sets of 12, 12, 12 reps (50 50)(100 80 60)(100 80 60)(100 80 60)
Machine Press: 3 triple drop sets of 12, 12, 12 reps (130 115 100)(130 115 100)(115 100 85)
Incline Dumbbell Flyes: 3 triple drop sets of 12, 12, 12 reps (30 25 20)(30 25 20)(30 25 20)
Twists: 1 set of 150 reps
 

KangarooNokona

Kangabilly
12/20/2013


EXERCISE
Cardio: 20 minutes stair master
Twists: 1 set of 150 reps
Superset:
Leg Press:3 sets of 85 reps: (210 230 250)
20 reps with feet at bottom of plate 20 reps after moving feet 1 inch up 20 reps after moving feet 1 inch up 25 reps after moving feet to top of plate
Squats: 3 sets of 20 reps (135 135 205)(255-5)(135-15)
Leg Extensions: 3 triple drop sets of 12x12x12 reps 1 burnout set with partial reps (165 155 145)(155 145 135)(145 135 125)(85-75)
Cardio: 20 minutes elliptical
Twists: 1 set of 150 reps
 

KangarooNokona

Kangabilly
12/21/13

Played softball all day.

**livestrong is down so couldn't track my food but it was an extremely low carb day so I stuck with mixed veggies and roasted fresh turkey breast all day.
 

KangarooNokona

Kangabilly
12/23/13


EXERCISE
Cardio: 20 minutes treadmill
Twists: 1 set of 150 reps
Rope tricep push down: 3 triple drop sets of 15, 15, 15 reps (120 110 100)(110 100 90)(100 90 80)
Close Grip Bench Press: 2 warm up sets 3 triple drop sets of 12, 12, 12 reps (135 135)(185 165 145)(175 155 135)(165 155 135)
Overhead Rope Extensions: 3 triple drop sets of 10, 10, 10 reps (100 90 80)(90 80 70)(80 70 60)
Standing Calf Raises: 7 sets of 20 reps (220 210 200 190 180 170 160)
Weighted Sit-Ups: 1 warm up set 3 sets of 10-12 reps (body 25 35 45)
Bench Leg Raises: 2 sets of 15-17 reps
Cardio: 20 minutes elliptical
Twists: 1 set of 150 reps
 

KangarooNokona

Kangabilly
Cardio: 20 minutes treadmill
Twists: 1 set of 150 reps per side
Db Shoulder Press: 2 warm up sets 3 sets of 10 reps (20 30)(60 70 80)
Smith Machine Shoulder Press Behind The Neck: 1 set of 8 reps 1 drop set of 8, 10 reps (55)(85/70)
Db Lateral Raises: 4 drop sets of 10, 10 reps (25/20)(30/25)(35/30)(40/25)
Behind back Shrugs: 1 warm up set 3 sets of 18-20 reps (135)(135 185 135) went light and contracted more
Machine Rear Raises: 7 sets of 15 reps and partial reps until failure (30 30 40 40 50 60 30)
Cardio: 20 minutes
Twists: 1 set of 150 reps
 

KangarooNokona

Kangabilly
1/6/14

Well it's been a minute. Went out of town for a week and a half and didn't have access to a gym. Didn't gorge while on vacay but didn't stay 100% either. I figured I have hit my goal for the 6 month mark so I'd enjoy my time gone. I'm back at work (teaching) and on my 5-6 meal regimen. Unfortunately I won't be able to attach my diet anymore due to the website no longer providing the original set up so I'm stuck doing it on my iPad. I will be doing pretty much the same thing as before so nothing will change.

EXERCISE
Cardio: 20 min
Leg Press: 3 warm-up sets of 10-12 reps, 3 sets to failure in 12-20 reps (180 180 180)(300 340 380)
Hamstring Curl: 2 warm-up sets of 15 reps, 3 sets to failure in 12-15 reps (45 70)(115 130 145)
Leg Extensions: 1 warm-up sets of 15-20 reps, 2 sets to failure in 15-20 reps (70)(145 160)
Walking lunges: 2 sets to failure in 20-30 reps (95 95)
Cardio: 20 min
 

grubd

Banned User
1/6/14

Well it's been a minute. Went out of town for a week and a half and didn't have access to a gym. Didn't gorge while on vacay but didn't stay 100% either. I figured I have hit my goal for the 6 month mark so I'd enjoy my time gone. I'm back at work (teaching) and on my 5-6 meal regimen. Unfortunately I won't be able to attach my diet anymore due to the website no longer providing the original set up so I'm stuck doing it on my iPad. I will be doing pretty much the same thing as before so nothing will change.

EXERCISE
Cardio: 20 min
Leg Press: 3 warm-up sets of 10-12 reps, 3 sets to failure in 12-20 reps (180 180 180)(300 340 380)
Hamstring Curl: 2 warm-up sets of 15 reps, 3 sets to failure in 12-15 reps (45 70)(115 130 145)
Leg Extensions: 1 warm-up sets of 15-20 reps, 2 sets to failure in 15-20 reps (70)(145 160)
Walking lunges: 2 sets to failure in 20-30 reps (95 95)
Cardio: 20 min

I bet your legs look nice and pumped after all those reps.
 

KangarooNokona

Kangabilly
1/7/14

Cardio: 20 minutes
Flat Dumbbell Press: 3 warm-up sets of 6-10 reps 3 sets to failure in 6-10 reps (30 40 50)(70 80 90)
Incline Flyes: 2 sets to failure in 8-15 reps (35 45)
Straight Arm Pullover: 2 sets to failure in 10-12 reps (60 65)
Rope Extension: 3 sets to failure in 10-12 reps (120 150 170)
Dips: 3 sets body 1 set weighted to failure in 10-12 reps (body x 3)(35lb plate)
Overhead Dumbbell Extension: 3 sets to failure in 10-12 reps (20 25 30)
Cardio: 20 minutes
 

KangarooNokona

Kangabilly
I bet your legs look nice and pumped after all those reps.

Yea and then I ran a mile after so I was really striated after. Look at week 2 or 3 at bb.com and the leg workout he has you do then. I started the program over since I was only in week 4 just to give me a fresh start for the new year and I'm not looking forward to that day again, this one was cake lol
 

KangarooNokona

Kangabilly
Cardio: 20 minutes
Reverse grip pull downs: 1 warm up set of 8-10 reps 3 sets of 8-10 reps (70 100 120)(190 190 190)
Bent Over Barbell Rows:1 warm up set of 8-10 reps 3 sets of 10-12 reps (95)(115 135 155)
Hyperextension:3 sets of 10-12 reps (190'205 225)
Straight Arm Pulldown: 7 sets of 10-15 reps (70 80 90 100 110 120 130)
Concentration curls: 3 sets of 12-15 reps, per arm (12 15)(20 25 30)
Alternating Dumbbell Curl: 3 sets of 12-15 reps, per arm (25 35 40)
Cable Curls: 3 sets of 15-20 reps (120 130 140)
Cardio: 20 minutes
 

KangarooNokona

Kangabilly
Cardio: 20 minutes
Db Military Press:2 warm up sets of 6-8 reps 3 sets of 6-8 reps (30 40)(70 80 90)
Side Raises: 1 warm up set of 12-15 reps 3 sets of 12-15 reps (15)(20 25 30)
Front lateral raises: 3 sets of 7,7,7 reps (25 35 40)
Rear Delt Raises: 7 sets of 12-15 reps (10 12 12 15 15 20 25)
Superset:
Weighted Situps: 3 sets of 15-20 reps (25lb plate)
Seated Calf Raises: 3 sets of 20 reps (200 220 220)
Standing Calf Raises: 2 sets of 18-20 reps, 1 foot at a time (200 200)
 

KangarooNokona

Kangabilly
Sunday
Cardio: 20 minutes
Superset:
Leg Extensions: 2 sets of 30 reps (100 115 130)
Hamstring Curls: 2 sets of 20 reps (100 115 130)
Superset:
Walking Lunges 3 sets of 40 steps (75 75 75)
Standing Hamstring Curls 3 sets of 15-20 reps (70 85 100)
Leg Press: 3 sets of 50 reps (200 240 260)
Superset:
Leg Extensions: 1 sets of 30 reps (125)
Hamstring Curls: 1 sets of 20 reps (115)
Cardio: 20 minutes
 

KangarooNokona

Kangabilly
EXERCISE
Cardio: 20 minutes
Flat Dumbbell Press: 2 warm-up sets of 8-10 reps, 2 sets to failure in 6-8 reps (30 40)(80
Flat Bench Flyes: 20, 30, 40, 50, 40
1 warm-up set of 8-10 reps, 3 sets to failure in 8-10 reps, 1 drop set to failure

Incline Cable Flyes: 70, 100, 120 (8x), 100 (7x)
1 warm-up set of 8-10 reps, 2 sets to failure in 8-10 reps, 1 drop set to failure
Cable Crossovers: 3 sets of 10 (80 100 110)
Tricep Cable Pushdowns: 2 sets of 12 (100 120)
Reverse Cable Pushdowns: 2 sets 15 (80 100)
Weighted dips: 2 sets of 12 (35lb 45lb)
Giant Set: (used 45lb bar to test the waters and glad I did about the 5 set)
Head Smackers- 3 sets of 7 reps
Skull Crushers- 3 sets of 7 reps
Rockers- 3 sets of 7 reps
Cardio: 30 minutes
 

grubd

Banned User
Cardio: 20 minutes
Db Military Press:2 warm up sets of 6-8 reps 3 sets of 6-8 reps (30 40)(70 80 90)
Side Raises: 1 warm up set of 12-15 reps 3 sets of 12-15 reps (15)(20 25 30)
Front lateral raises: 3 sets of 7,7,7 reps (25 35 40)
Rear Delt Raises: 7 sets of 12-15 reps (10 12 12 15 15 20 25)
Superset:
Weighted Situps: 3 sets of 15-20 reps (25lb plate)
Seated Calf Raises: 3 sets of 20 reps (200 220 220)
Standing Calf Raises: 2 sets of 18-20 reps, 1 foot at a time (200 200)

Does your machine have the machines for the calf work or do you have to MacGyver it?
 

KangarooNokona

Kangabilly
Cardio: 20 minutes
Seated Smith Machine Military Press: 2 warm-up sets of 8-10 reps 3 sets to failure in 6-8 reps (45 95)(115 135 145)
One Arm Shoulder Press Machine:1 warm-up sets of 8-10 reps 2 sets to failure in 8-10 reps (25 35 40)
Superset:
Side Raises:3 sets to failure 12-16 reps (25 35 40)
Front raises: 3 sets to failure 10 reps (25 35 40)
Side Raises Behind The Back: 3 sets to failure 12-15 reps (12 12 12)
Shrugs: 3 sets of 10 (135 225 315)
Dumbbell Shrugs: 3 sets to failure in 12-20 reps (65 80 90)
Cable Rear Raises: 6sets of 12-16 reps (20 20 30 30 40 40)
Cardio: 20 minutes
 

grubd

Banned User
Similar to one at my gym, doesn't work great. In college we were lucky to have a plate loaded one that was killer.
 

tap2284

Watching baseball somewhere
For seated I use a seated calf machine but I feel nothing from it so I use the leg press machine instead. Here is what it looks like, but not the exact machine.

http://www.globalsources.com/gsol/I/Strength-training/p/sm/1047396464.htm#1047396464

You feel nothing on the seated calf raise machine probably cause it's target muscle is the soleus. Whereas using the leg press machine for calves targets the gastrocnemius. Yes they work together in both exercises but emphasis is on different muscles.
 

KangarooNokona

Kangabilly
Cardio: 20 minutes
Reverse Grip Pulldown:1 warm-up set of 8-10 reps 3 sets to failure in 8-10 reps (120)(190 190 190)
Wide Grip Lat Pulldown: 3 sets to failure in 8-12 reps (190 190 190)
One Arm Dumbbell Row: 3 sets to failure in 8-12 reps (60 70 80)
Romanian Deadlift: 1 warm-up set of 8-10 reps 3 sets to failure in 6-8 reps (45) (135 225(8) 295(6) 315(3) 295(3))
Hammer Dumbbell Curl: 1 warm-up set of 8-10 reps 3 sets to failure in 12-16 reps (12)(25 30 35)
Db Curl: 3 sets to failure in 10 (25 35 40)
E-Z Bar Curls: 1 warm-up set of 8-10 reps 3 sets to failure in 8-10 reps (75 95 115)
Cardio: 20 minutes
 

KangarooNokona

Kangabilly
Cardio: 20 minutes
Superset:
Leg Extensions:3 sets to failure in 20 full and partial reps (95 110 125)
Seated Leg Curl:3 sets to failure in 12-15 reps (90 105 120)
Superset:
Hack Squat: 4 sets to failure in 50 reps (210 230 250 270)
Standing Leg Curl: 4 sets to failure in 18-20 reps (60 65 75 80)
Cardio: 20 minutes
 
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