| 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!
12-Nov-04, 11:58 AM
|
#136
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
10:15am
Deadlifts..........135x10,135x10,225x6,275x5,315x4 ,315x4,225x10,225x10
Standing laterals..........................20x12,25x10,30x8 ,30x7,15x17
Cybex t-bar rows w/neutral grip ..90x12,135x10,150x8,180x6,205x4,135x15
Alt. seated dumbbell curls ............30x12,40x8,45x6,45x5,30x12,30x12
Barbell shrugs........................225x12,245x10,265x9,285x8, 225x15
|
|
|
|
Registered Members don't see these ads. Register now it's free!
|
Last edited by Chipperoo; 12-Nov-04 at 12:16 PM.
|
|
|
|
14-Nov-04, 07:31 PM
|
#137
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
4:45pm
Superset
Barbell flat bench....................195x8,200x8,200x8
Widegrip pull-downs.................137.5x8,150x8,150x8
Superset
Barbell incline bench.................165x8,170x8,175x8
Cybex mach. seated row.............160x10,170x10,180x10
Superset
Incline flyes.........................45x10,50x10,50x10
One arm bent-over dumbbell rows.......70x10,70x10,70x10
Superset
Barbell decline bench.................205x8,205x8,205x8
Seated row.........................170x10,170x10,170x10
|
|
|
|
|
15-Nov-04, 10:34 AM
|
#138
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
8:45am
Superset
EZ Bar curls .............................75x10,75x10,75x10
Triceps push-downs.....................100x10,100x10,100x10
Superset
Sitting alt. dumbbell curls...............35x10,40x10,40x10
One arm triceps extensions................40x10,40x10,40x10
Superset
Incline dumbbell curls............................35x8,35x8
Seated pull-down close underhand grip.........150x10,150x10
Superset
Skullcrushers ............................75x10,85x10,85x10
Triceps kick-backs........................30x10,30x10,30x10
Overhead cable rope extensions......90x10,90x10,90x10,90x10
Behind back low pulley wrist curls............150x30,150x30
Alt. 45lb plate finger lifts..........................20,20
|
|
|
|
|
18-Nov-04, 08:16 PM
|
#139
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
4:45pm
Squats...0x12,135x10,225x3,225x3,275x2,315x1,345mi ssed,345missed,225x8,225x8,225x8
Leg presses........................................... .........400x10,400x10,400x10
Flat bench barbell..............135x10,135x10,225x2,275x1,225 x5,225x5,190x10,190x9
Weighted dips...............................................60x 10,70x10,70x10,70x10
Seated Smith machine presses..............................130x10,135x7, 140x5,110x10
Arnies................50x7 left inner elbow felt better but not good enough so quit
Oh, and new PR on the bench press 
|
|
|
|
|
28-Nov-04, 08:15 AM
|
#140
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
|
Hey Chip, how's it going? You still keeping at it or just lagging on your DF journal....hope you guys had a good Thanksgiving
-Amy
|
|
|
|
|
28-Nov-04, 08:16 AM
|
#141
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
|
Quote:
|
Originally Posted by Chipperoo
|
Feels great doesn't it  : Right on dude!!! 
-Amy |
|
|
|
|
28-Nov-04, 12:37 PM
|
#142
|
|
Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
|
Are you still doing some kind of CKD? I remember seeing some of your posts elsewhere that a CKD is what you do.
|
|
|
|
|
29-Nov-04, 08:24 AM
|
#143
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
|
Chip, thanks a lot for your encouragement in my journal, made me feel really good, sometimes I think I'm not hitting my legs hard enough, so that was a big lift for me.
-Amy
|
|
|
|
|
29-Nov-04, 08:22 PM
|
#144
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
4:45pm
Incline barbell presses................185x5x5
Seated rows............................200x5x5
Wide grip pull-downs...................175x5x5
Arnie presses...........................60x5x5
Dips (weighted).........................75x5x5
Incline dumbbell curls..................40x5x5
Seated cable crunches..................125x5x5
Followed up with 20 mins on treadmill working at mid 130's heartrate
Started the undulating periodization today after a break of a bit over a week. Did these pretty much as supersets, just whatever time it took me to walk to next exercise and then took about 90 seconds rest before starting next superset. I think it would take too long taking 90 seconds rest between EVERY set.
Last edited by Chipperoo; 30-Nov-04 at 12:07 AM.
|
|
|
|
|
30-Nov-04, 08:46 AM
|
#145
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
|
Ya, it would take a while w/ 35 set, that's for sure. maybe this will shock your body too, I mean having way less rest.
-Amy
|
|
|
|
|
30-Nov-04, 10:22 AM
|
#146
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
I customized an Excel spreadsheet for my workouts with this "undulating periodization" concept and then friqqin didn't save it correctly and it was WAY too much work to do it all over again when I am not very good at Excel. However, luckily I had printed it out first, so I scanned it and here it is. |
|
|
|
|
30-Nov-04, 05:45 PM
|
#147
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
1:00pm
Squats..................................200x10x4
Romainian deadlifts w/shrug....245x9,225x9,225x6
Smith mach. lunges...................100x7,100x7
Step-ups w/dumbbells...................45x7,40x8
Standing calf raises....................305x10x4
Knee-ups on bench.......................15,15,15
Ok, I really screwed this up or it screwed ME up  Maybe I started off with too much weight on the squats, but I friggin POOPED almost out the gates on the deads and things just did not improve from there.
If I try this series of exercises again (I may change it up a bit) I'm going to have to go lighter for sure. Here's a list of other problems I had today.
1. Tried Bulgarian split squats for first time ever and was not comfortable at all.
2. Did step-ups and Smith Machine lunges for first time ever and not real bad but take some getting used to also.
3. Not sure I will be able to do the shrug with the deads, it was pinching something in the back of my neck and that sucked.
All in all, I just really waisted myself on the squats and few deads I did and it just all sucked after that, well, until I got to my calves anyway, they can take anything I throw at 'em just about, as long as they don't cramp *crosses fingers*
BUT, my legs FELT like they got worked out, so I guess not a total loss?
|
|
|
|
|
02-Dec-04, 08:11 AM
|
#148
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
|
Quote:
|
Originally Posted by Chipperoo
[font=courier]1:00pm
BUT, my legs FELT like they got worked out, so I guess not a total loss?
|
No, its not a total loss. I had a day kinda like that yesterday I guess. But I think you got a lot of good out of the workout, I got a lot out of mine too, we just gotta remember that when it feels like a waste.....
Plus you tried some new exercises so that takes time as well. I tried a few new ones too yesterday, it will take time for me to learn the form and feel around for the right weights. It's pretty cool, called the Middle Back Shrug, found it on www.bodybuilding.com
I can really feel today that it hit my middle back good.
Well, keep pumping iron!!!
-Amy |
|
|
|
|
02-Dec-04, 03:52 PM
|
#149
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
12:00pm
Incline dumbbell presses.......60x15,60x15,55x15
Seated rows.................120x15,120x15,120x15
Wide grip pull-downs....137.5x15,137.5x15,125x15
Arnie presses..................35x15,35x15,35x15
Dips (bodyweight only)..................15,15,15
Incline dumbbell curls.........25x15,25x15,25x15
Kneeling cable crunches
(on tri. pull-down station)....80x15,90x15,90x15
Ok, didn't sweat that much, wasn't NEAR as much huffing and puffing going on as usuall breathwise, but DAMN, I was like on big ole' blob of lactic acid! This **** HURTS like hell from the amount of lactic acid my body was producing.
One good thing about it, it made me forget that my legs were hurting as bad as they are, hehe. ( So, the leg workout the other day was really killer, I guess, hehe).
|
|
|
|
|
06-Dec-04, 03:32 PM
|
#150
|
|
Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
|
1:15pm
A1 Incline barbell presses.........155x10,160x10,160x10,160x10
A2 Seated cable rows...............160x10,170x10,170x10,170x10
B1 Wide grip pull-downs............150x10,150x10,150x10,150x10
B2 Seated smith mach. presses......100x10,100x10,100x10,100x10
C1 Weighted dips.......................40x10,30x10,30x10,30x10
C2 Incline dumbbell curls..............30x10,30x10,30x10,30x10
D Kneeling cable crunches on tri station..100x15,100x10,100x10
Did not alternate the curls, did'em both arms at same time to save time. Did all the exercises pretty much as supersets again to save time.
Ok, I'm not going to indulge in any more blatant whining. Here are a couple of remarks on this program so far:
1) I've been told what doesn't kill you first will make you stronger.
2) For anyone who goes by the old saying "no pain, no gain", this program is custom made
for YOU!
OK, so I said no more BLATANT whining right, hehe
|
|
|
|
 |
|
|
Tags
|
arm dumbbell, arm pulldowns, arm row, arm rows, arm workout, arnie presses, assisted pull, assisted pullups, average heart, average heart rate, ball crunches, bar curl, bar curls, bar rows, barbell bench press, barbell curl, barbell curls, barbell press, barbell row, barbell shrug, barbell shrugs, barbell wrist, barbell wrist curls, behind neck, bell curls, bell press, bench press, bench presses, body workout, box squats, cable cross, cable crunch, cable crunches, cable curl, cable curls, cable flyes, cable pull, cable push, cable pushdown, cable rope, cable row, cable rows, cable tricep, cable triceps, calf machine, calf press, calf presses, calf raise, calf raise machine, calf raises, chest press, chest presses, concentration curls, cup low, curl bar, cutting cycle, decline bench, decline crunch, delt raises, delt row, dip station, dumbbell bench, dumbbell bench press, dumbbell curl, dumbbell curls, dumbbell fly, dumbbell flyes, dumbbell incline, dumbbell kickbacks, dumbbell press, dumbbell presses, dumbbell row, dumbell bench, dumbell bench press, dumbell curl, dumbell curls, dumbell press, dumbell presses, dumbell row, fairly low, flat bench, flat bench press, grip chin, grip chinups, grip lat, grip pull, grip pulldown, grip pulldowns, grip pullup, grip pullups, hammer curl, hammer curls, hammer str, heart rate, heavy deads, heavy squats, heavy weights, high pull, higher fat, hst cycle, incline barbell, incline bench, incline crunch, incline crunches, incline curl, incline curls, incline dumbbell press, incline dumbell press, incline fly, incline press, incline sit, intensity interval, knee raises, kneeling cable, lat pull, lat pulldown, lat raise, lateral raise, lateral raises, leaning forward, leg curl, leg dead, leg deadlift, leg extension, leg press, leg press machine, leg workout, lifting weights, low cable, low cal, low carb, lying leg curl, lying leg curls, machine press, medium grip, medium intensity, moderate intensity, moderate pace, moving forward, neutral grip, overhand grip, overhead extension, overhead extensions, overhead tricep, personal record, plate loaded, pound bar, preacher curl, pumping iron, quit smoking, raise machine, rear delt raises, rear delt row, rear delts, rear lat, rear lateral, rear lateral raise, rear laterals, reverse crunch, reverse wrist, reverse wrist curls, rotary calf, row machine, russian twists, scoop whey protein, seated cable row, seated cable rows, seated calf raise, seated calf raises, seated dumbbell, seated dumbell, seated leg curl, seated overhead, seated row, shoulder workout, sissy squats, skull crushers, slight incline, smith machine, standing cable, standing calf raise, standing calf raises, standing dumbell, standing ez, stiff leg, stiff leg deadlift, stiff leg deadlifts, still sore, still working, straight arm, strength train, strength training, tricep cable, tricep ext, tricep extension, tricep extensions, tricep pushdowns, triceps extensions, triceps push, triceps pushdowns, underhand grip, wait till, weight loss, weight training, weighted crunch, weighted crunches, weighted decline, weighted dips, weighted hyperextension, weighted incline, whey protein, wide grip, wide grip pull, wide grip pullups, workout partner, wrist curls  |
|
Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
|
|
|
|
