| Online Journals Keep an online workout journal so we can all learn and share ideas. Sub forum: Progress Pictures |
Registered Members don't see these ads. Register now it's free!
19-Mar-06, 10:28 PM
|
#91
|
|
Registered User
Join Date: Oct 2005
Age: 22
Posts: 256
|
Wires, its very smart of you to emphasize form over weight. I know its difficult to do, I've personally had to do it many times, but I'm sure you'll find that your progress will be much more steady and the results better. Good workout!
|
|
|
|
Registered Members don't see these ads. Register now it's free!
|
|
|
|
|
22-Mar-06, 10:29 PM
|
#92
|
|
Registered User
Join Date: Jan 2006
Location: Jackson, Ohio
Age: 20
Posts: 83
|
3/22/06
Weight: 169lbs
Lat Pull-Downs: 130x4, 130x6
"V"-Bar Pull-Downs: 140x6m 145x5
BB Rows: 185x6, 175x5
Shrugs ( Smith Machine): 245x6, 255x6
Upright Rows (Smith Machine): 135x4, 135x6
Alt. DB Curls: R - 40x3, 35x5 ... L - 40x5x2
Straight Bar Curls: 80x6, 85x3
Hanging Leg Raises: Frontx10, Rightx5, Leftx5
I need to go down in weight next time on the alternating DB curls because I'm not getting the DB turned over enough at the top of the movement. I also need to work on getting a fuller range of motion on BB rows and upright rows. Overall, today's workout was excellent. |
|
|
|
|
25-Mar-06, 12:19 AM
|
#93
|
|
Registered User
Join Date: Jan 2006
Location: Jackson, Ohio
Age: 20
Posts: 83
|
3/23/06
Weight: 169lbs
Incline DB Bench: 60x6, attempted 65 and failed, 60x5
Flat BB Bench: 160x6, 165x4, 175x2, 185x1
Dips: 12
Military press: 115x4, 120x5, 125x1
Standing Side Lateral DB Raises: 25x6, 30x6
Lying Tricep Extension: 72x6, 82x5x2
Cable Push-Downs(curl bar): 140x6, 150x6, 150x6
Today's workout was also excellent. I had a spotter today, so I went a bit heavier than I thought I could handle on bench and did okay. I've never actually tried to max out, but 185 is the most I've ever benched. It's not much, but I think I could easily get 200. |
|
|
|
|
26-Mar-06, 02:51 PM
|
#94
|
|
Registered User
Join Date: Jan 2006
Location: Jackson, Ohio
Age: 20
Posts: 83
|
3/26/06
Weight: Forgot to weigh
Squats: 225x6x2, 225x5
Leg Press: 320x6, 320x3
45° Leg Press Calf Raises: 450x8, 500x5x2
Standing Calf Raises(Smith): 365x6
Stiff-Leg Deadlift: 225x6, 250x6
I did my leg presses today on a cybex machine instead of the traditional free weight-based machine. |
|
|
|
|
30-Mar-06, 05:17 PM
|
#95
|
|
Registered User
Join Date: Jan 2006
Location: Jackson, Ohio
Age: 20
Posts: 83
|
3/28/06
Weight: 168lbs
Lat Pull-Downs: 135x4, 130x4
"V"-Bar Pull-Downs 142.5x5, 147.5x5
BB Rows: 175x5, 175x3 bad reps, 155x6
Shrugs (Smith): 255x5x2, 225x6
Upright Rows (Smith): 135x4, 135x6
Alt. DB Curls: 40x4x2
Straight Bar Curls: attempted 85 and failed, 80x3
This workout was lack luster at best. I increased weight a bit on my pulldowns, but that's about it as far as good. |
|
|
|
|
30-Mar-06, 06:08 PM
|
#96
|
|
Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,853
|
Quote:
|
Originally Posted by Wires
This workout was lack luster at best. I increased weight a bit on my pulldowns, but that's about it as far as good.
|
OK, so you didn't have the workout you had envisioned. It happens. Dust it off and make each one a little better next time.  :
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
|
|
|
|
|
30-Mar-06, 08:12 PM
|
#97
|
|
Registered User
Join Date: Jan 2006
Location: Jackson, Ohio
Age: 20
Posts: 83
|
3/30/06
Weight: 168lbs
Flat BB Bench: 160x4, 160x5, 165x2
Incline DB Bench: 60x4, 60x5
Peck Deck: 93x8
Cybex Chest Press: 170x6
Cybex Chest Press (going inwards at the top of the movement): 90x6
Dips: 15
BB Military Press: 115x2, 105x4
Cybex Overhead Press: 110x3
Cybex Overhead Press (going inwards at the top of the movement): 100x4
Standing Side Lateral DB Raises: 25x6, 30x6, 30x5
Cable Pushdowns: 150x8, 160x4, 160x5
Cable Rope Crunches: 150x15
As you can see, this chest/shoulders/triceps workout was a lot different from my usual one. My shoulders haven't been responding very well at all and after my first chest exercise (Flat BB Bench), I decided to change it up a bit. I dropped lying tricep extensions and did some sets on the cybex machines and peck deck.
I'm very happy with how my triceps are progressing though. I usually do my tricep extensions before the cable pushdowns, so I ended up having to put 2 5lb dumbbells on top of the weight stack on the cable machine for my last 2 sets (the machine only has 150lbs). |
|
|
|
|
02-Apr-06, 12:06 AM
|
#98
|
|
Registered User
Join Date: Jan 2006
Location: Jackson, Ohio
Age: 20
Posts: 83
|
4/1/06
Weight: 167
Cardio:
15 Minutes HITT on recumbant bike
10 minute walk on highest level of incline on treadmill
Reminder to self: Stop slacking on the cardio you moron!!
Last edited by Wires; 03-Apr-06 at 09:34 PM.
|
|
|
|
|
03-Apr-06, 06:56 PM
|
#99
|
|
Registered User
Join Date: Jan 2006
Location: Jackson, Ohio
Age: 20
Posts: 83
|
4/3/06
Weight: 170lbs
I'm starting a fitday.com account to keep track of stuff in more detail.
http://www.fitday.com/WebFit/PublicJ...?Owner=wires07
Squat: 225x6, 235x6x2
Leg Press: 320x6, 325x6
Stiff-Leg DL: 245x6, 255x6
45* Leg Press Calf Raises: 500x6x2
Seated Calf Raises: 110x15
Cable Crunches: 150x15x2
DB Sidebends: 45x20 each way
Last edited by Wires; 03-Apr-06 at 09:27 PM.
|
|
|
|
|
05-Apr-06, 09:36 PM
|
#100
|
|
Registered User
Join Date: Jan 2006
Location: Jackson, Ohio
Age: 20
Posts: 83
|
5/4/06
Weight: 167
Lat Pull-Downs: 135x5, 135x4
"V"-Bar Pull-Downs: 147.5x6, 150x5
BB Rows: 155x5, 165x5x2
Shrugs (Smith): 235x6x2
Upright Rows (Smith): 135x5, 135x6
EZ- Curl Bar Curls: 80x5, 50x6
Alt. DB Curls: 40x3
Cable Curls: 110x4x2
Cardio:
Cybex Bike: 5 mins (intervals = 20-10 - 75-375) avg. watts = 145 avg. rpm = 94
Stairmaster Stepmil: 5 mins self pace
Elliptical Crosstrainer: 10 mins - 182 calories burnt including 3 min cooldown |
|
|
|
|
11-Apr-06, 07:01 AM
|
#101
|
|
Registered User
Join Date: Jan 2006
Location: Jackson, Ohio
Age: 20
Posts: 83
|
5/10/06
Weight: 166
Cardio:
1 mile light jog |
|
|
|
|
11-Apr-06, 07:02 AM
|
#102
|
|
Registered User
Join Date: Jan 2006
Location: Jackson, Ohio
Age: 20
Posts: 83
|
5/11/06
Weight: 165lbs
BB Flat Bench: 160x8, 165x5, 165x4
DB Incline Bench: 60x5, 60x4
BB Military Press: 115x6x2
Cybesx Overhead Press Advanced Movement: 130x3, 110x4
DB Military Press: 50x4
Standing Side Lateral DB Raises: 30x6x2
Lying Tricep Extensions: 77x7, 82x3
Cable Push-Downs: Wide Grip 150x3, Close Grip 140x4
Dips: 4
Cardio:
Elliptical Machine: 15 minutes + 4 minutes cool-down - level 17 - 1.54 miles - 302 Cal burned
Last edited by Wires; 12-Apr-06 at 07:08 AM.
|
|
|
|
|
13-Apr-06, 11:28 AM
|
#103
|
|
Registered User
Join Date: Jan 2006
Location: Jackson, Ohio
Age: 20
Posts: 83
|
5/13/06
Weight: 165lbs
Cardio (in the morning before eating anything): 15 minutes (30s intervals) on elliptical machine plus 3 minute cooldown - level 16 - 1.44miles - 276 cal burned
"V"-Bar Pull-Downs: 150x6x2
BB Rows: 165x6x2
Lat Pull-Downs: 135x6x2
Shrugs (Smith): 225x6x2
Upright Rows (Smith: 135x6, 145x6
DB Shrugs: 80x8x2
EZ-Curl Bar Curls (close grip): 85x8, 90x7, 95x4
Cable Curls: 120x4, 110x5
Last edited by Wires; 14-Apr-06 at 08:42 AM.
|
|
|
|
|
16-Apr-06, 12:19 AM
|
#104
|
|
Registered User
Join Date: Jan 2006
Location: Jackson, Ohio
Age: 20
Posts: 83
|
5/15/06
Weight: 163
Cardio: (before breakfast)
15 minutes stationary bike - 60/30s intervals between 75 and 300 watts - avg watts = 124 |
|
|
|
|
16-Apr-06, 04:09 PM
|
#105
|
|
Registered User
Join Date: Jan 2006
Location: Jackson, Ohio
Age: 20
Posts: 83
|
5/16/06
Weight: 163
1 mile jog w/ 2 short walks |
|
|
|
 |
|
|
Tags
|
added weight, alternating db, apple juice, baked potato, bar curl, bar curls, bar rows, barbell row, barbell rows, barbell shrug, barbell shrugs, barbell wrist, barbell wrist curls, bell press, bench press, body fat, body mass, body split, boiled eggs, box squats, cable crunch, cable crunches, cable curl, cable curls, cable machine, cable push, cable pushdown, cable rope, cable rope crunches, cable row, cable rows, calf raise, calf raises, caloric intake, cheese sandwich, chest exercise, chest press, chest routine, chicken breast, chicken sandwich, chocolate milk, concentration curls, consider adding, cooking spray, creatine powder, curl bar, dead lift, decline bb, decline crunch, dumbbell press, eating clean, elliptical machine, excess fat, fat burn, fat intake, fat loss, flat bench, flat bench press, fly machine, french fries, fried chicken, gain weight, gaining muscle, gaining weight, grapefruit juice, grilled chicken, grip lat, grip pull, grip pulldown, gym membership, half cup, hammer curl, hammer curls, hanging knee, hanging leg, hanging leg raise, hanging leg raises, head press, healthy foods, hours apart, hyper extensions, ice cream, iced tea, incline bb, incline bench, incline db, increased weight, interval training, lat pull, lat pulldown, lean meats, lean muscle, leaning forward, left shoulder, leg curl, leg dead, leg deadlift, leg extension, leg press, leg press machine, leg workout, light jog, lying tricep, lying tricep extension, lying tricep extensions, mashed potatoes, mile jog, mile warm, military press, muscle building, muscle mass, muscle tissue, normal routine, overhead extension, overhead extensions, overhead press, preacher curl, prevent injury, proper form, protein bar, protein powder, protein shake, pure creatine, pure protein, ranch dressing, recumbant bike, recumbent bike, reverse flies, roast beef, rope crunches, seated cable row, seated cable rows, seated calf raise, seated calf raises, seated military, short period, shoulder joint, shredded cheese, smith machine, squat form, standing calf raise, standing calf raises, standing military, start slow, static hold, stationary bike, stiff leg, stiff leg deadlift, stiff leg deadlifts, straight bar, straight bar curls, strict diet, tricep exercise, tricep exercises, tricep ext, tricep extension, tricep extensions, upper body, upright row, upright rows, vegetable oil, water bottle, water weight, weight gain, weight gainer, weighted crunch, weighted crunches, weighted decline, weighted hyperextension, whey protein, whey protein powder, wide grip, wide grip pull, workout meal, workout routine, workout tonight, wrist curls  |
|
Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
|
|
|
| Thread Tools |
|
|
| Display Modes |
 Linear Mode
|
Posting Rules
|
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts
HTML code is Off
|
|
|
Sitemap: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23
|
