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17-Dec-03, 10:45 PM
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#16
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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Shoulders/Traps
3x6 Ez-Bar Military Press @75lbs
2x6 Dumbell Press @30lbs --
2x8 Dumbell Side Laterals @25lbs went down. I was'nt doing it effective at 30
2x6 Ez-Bar Shrugs @85lbs -- up 10lbs
2x6 Upright Row (Dumbells) @30lbs
**15 Minutes HIIT
** changed HIIT to every other day now instead of everyday.
** got my fattrack body fat caliper in today. says my BF is 14%.. although I am highly skeptical of this. I feel more like 20%. .. will keep playing with the thing.
** have not been counting the Ez-Bar in any of the weights.. dunno how much this thing even weighs.. Anyone have any clue?. did'nt say anywhere when i bought it.
** up dumbell presses to 35lbs
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18-Dec-03, 12:39 PM
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#17
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Registered User
Join Date: Jun 2003
Age: 37
Posts: 1,009
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For the Fat Track, try measuring 5 times in a row at first. You'll see a bit of a range and you can take an average. Eventually you'll figure it out and get it right. Think of it more as a way to track increases or decreases in BF rather than a final number, especially as you're doing an initial cut.
EZ bars usually weight about 30lbs from my experience. It is an olympic EZ bar, meaning does it use the same weights as the really long olympic bars?
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18-Dec-03, 01:51 PM
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#18
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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Quote:
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Originally Posted by stencil
For the Fat Track, try measuring 5 times in a row at first. You'll see a bit of a range and you can take an average. Eventually you'll figure it out and get it right. Think of it more as a way to track increases or decreases in BF rather than a final number, especially as you're doing an initial cut.
EZ bars usually weight about 30lbs from my experience. It is an olympic EZ bar, meaning does it use the same weights as the really long olympic bars?
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Nah,, it's not an olympic sized bar. it's a standard ez- curl bar. |
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19-Dec-03, 08:11 PM
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#19
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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Huge christmas lunch at work. I decided to make it my cheat meal:
Food consumed: (estimated)
12:30:
Huge Pile of Briskett
big pile of yams
4 slices of thickly sliced ham
big pile of Mashed potatoes.. with some kind of meat in them
1 slice of cheese cake with toppings
1 slice chocolate pecan pie with toppings
1 slice of super rich chocolate cake
fitday estimated at 5000 calories.
I felt terrible for the rest of the day
this evening:
Weights:
2x6 EZ-Bar Curls @65lbs
2x6 Alt. Dumbbell Curls @30lbs
1x6 Lat Bar Cable Curls @40lbs
2x6 Lying Tricept Ext (EZ-Bar) @45lbs
2x6 Tricep Cable Press Downs @115lbs
1x6 Dumbbell Kick-Backs @25lbs
2x8 Wrist Curls EZ-Curl Bar @65lbs
1x8 Dumbbell Wrist Curls @25lbs
HIIT: 20 minutes high intensity.
gonna have something light tonight.  |
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29-Dec-03, 09:36 PM
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#20
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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2x6 EZ-Bar Curls @85lbs
2x6 Alt. Dumbbell Curls @40lbs
1x6 Concentration Curls @40lbs
2x6 Lying Tricept Ext (EZ-Bar) @85lbs
2x6 Tricep Cable Press Downs @115lbs
1x6 Dumbbell Kick-Backs @30lbs
2x8 Wrist Curls EZ-Curl Bar @65lbs
1x8 Dumbbell Wrist Curls @25lbs
2x15 Leg Lifts @n/a
2x10 Weighted Cable Crunches @n/a
1x10 Crunches Weighted @n/a |
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30-Dec-03, 09:52 PM
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#21
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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Shoulders/Traps
3x6 Ez-Bar Military Press @90lbs
2x6 Dumbell Press @35lbs
2x8 Dumbell Side Laterals @30lbs
2x6 Ez-Bar Shrugs @105lbs
2x6 Upright Row (Dumbells) @30lbs
20 Minutes HIIT on treadmill
5 Minutes on stationary bike |
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02-Jan-04, 01:00 PM
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#22
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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did'nt get in late last night due to work. I hurried up and did a little bit though before bed, probaly shouldn't even log this.. oh well.
3x6 Dumbell Bench Press @50lbs each
2x6 Dumbell Shoulder Press @40lbs
3x6 Dumbell flys @30lbs
3x6 Tricept cable pressdowns |
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05-Jan-04, 11:05 PM
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#23
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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changed up routine a little
chest press dumbell inclined 3x6@40lbs
chest press dumbell flat 3x6@50lbs
chest flye, dumbbell (lying) 3x10@30lbs
shoulder press, dumbbell 3x6@40lbs
shoulder raise dumbbell 3x6@40lbs
HIIT: 20 minutes treadmill
10 minutes stationary bike |
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07-Jan-04, 10:17 PM
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#24
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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lat pull-down crossbow @165lbs
back row, cable crossbow @165lbs
triceps extension, dumbbell @25lbs
2x6 Lying Tricept Ext (EZ-Bar) @85lbs
3x6 Ez-Bar Shrugs @105lbs
20 minutes HIIT
5 minutes stationary bike
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09-Jan-04, 07:22 PM
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#25
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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chest press dumbell inclined 3x6@40lbs
chest press dumbell flat 3x6@50lbs
chest flye, dumbbell (lying) 3x10@30lbs
shoulder press, dumbbell 3x6@40lbs
shoulder raise dumbbell 3x6@40lbs
HIIT: 20 minutes treadmill
10 minutes stationary bike
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10-Jan-04, 10:11 AM
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#26
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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Fat loss has really slowed here lately and my energy levels have went down the toilet. I have decided to stop doing HIIT for a few weeks and just do regular jogging on the treadmill and a few minutes on stationary bike, maybe this will get my motivation and energy levels back up, here lately I have found myself struggling to complete my weight lifting sessions due to lack of energy.
Scale Weight: 161 lbs
Body Fat % : 16% -- took the average of 3 readings on digital body fat calipers.
this morning:
Jogging treadmill 30 minutes
Stationary bike 5 minutes
No weightlifting today and tomorrow. Thank god! My pecs hurt so bad I can barely raise my arms. |
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18-Jan-04, 10:27 PM
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#27
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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Same routine last two weeks, although I had to lay off running for 4 days due to my brother dropping a dumbell on my toe. Feels alot better now.
just cardio today
20 minutes treadmill
10 minutes stationary bike high resistance
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19-Jan-04, 10:03 PM
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#28
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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chest press dumbell inclined 3x6@40lbs
chest press dumbell flat 3x6@50lbs - could up this 5lbs but don't have a 55lb db
chest flye, dumbbell (lying) 3x10@35lbs (new weight)
shoulder press, dumbbell 3x6@40lbs
shoulder raise dumbbell 3x6@40lbs
HIIT: 20 minutes treadmill
10 minutes stationary bike
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20-Jan-04, 09:37 PM
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#29
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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lat pull-down crossbow @165lbs
back row, cable crossbow @165lbs
triceps extension, dumbbell @30lbs - new weight
2x6 Lying Tricept Ext (EZ-Bar) @85lbs
3x6 Ez-Bar Shrugs @105lbs
20 minutes HIIT
5 minutes stationary bike
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09-Feb-04, 08:38 PM
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#30
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Registered User
Join Date: Oct 2003
Age: 30
Posts: 285
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Thought I would post an update:
Scale Weight: 163 . Bodyfat 14% -- I will catch up with you stencil. 
Since my last post I have started a 4 day split that looks like this:
Monday: legs/abs
Tuesday:Chest/Tricepts
Wednesday: HIIT
Thursday:Back/Biceps
Friday: Deltoids/traps/forearms
Saturday:HIIT
Sunday:HIIT
Today:
Squats: 111 x 8 ,155 x 8, 155 x 8, 155 x 8 can do more just working on form
Leg Press: 300 x 8 , 300 x 8, 300 x 8, 300 x 8
Leg Curl: 50 x8 , 50 x 8, 50 x 8
Leg Extension: 140 x8 , 140 x8 , 140 x 8
Calve Raises: 380 x 8 ,380 x 8, 380 x 8
Hanging Leg Raises 3x15
Weighted Crunches 3x15 |
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Tags
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