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06-Jul-04, 10:53 PM
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#46
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Decided to do legs this evening because have a big job tomorrow and thought I might not have the energy. Evidently this was not a good idea. I did heavy leg workout friday and legs may not have recovered enough yet, 'cause workout felt terrrible, but I finished it.
Started: 6:10pm Finished: 7:05pm Total: 55 min.
Again, lighter weights, slow and controlled
Leg pesses ...........................................450x8x5
Superset:
Sissy squats(bodyweight)...............................8 x3
Seated leg extensions..............................150x8x3
Superset:
SLDL's............................................ .......225x8x3
Lying leg curls..........................................95x8x3
Hyperextensions (bodyweight)........................10x2
Standing calf raise on cybex mach.............300x10x2
Plate load rotary calf machine.....................135x8x3
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07-Jul-04, 12:06 PM
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#47
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Registered User
Join Date: Jul 2003
Age: 29
Posts: 2,079
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hey chip! great workouts, consistent!
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08-Jul-04, 08:05 PM
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#48
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
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Hey Chip, that was cool you stopped by my journal for encouragement. But seems you are doing pullups, I haven't made 1 yet. what do you mean by Pullups (negative only)??? On those hyperextensions, I never feel them in the legs either, but I was reading in one journal this guy was going past parallel on the way back up and that's when he felt it hit his legs. Well, I heard that was a great way to get injured, (going past parallel on way back up) so you must have good form on that one.
I will see you later......
-Amy
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13-Jul-04, 12:08 AM
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#49
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Dang forgot to post last fridays (7-09-04) workout so here it is:
Lats and biceps today.
I'm not even going to put what weight I'm using for assisted pull-ups 'cause it's just to damn embarrassing to me. One of these days or years maybe I'll be able to do reg. pull-ups.
Still doing everything slow and controlled:
Asst, underhand grip pull-ups
5 sec hold at top 5 second neg..................................5,5,5
Negative wide grip pull-ups slow as can............................4
Asst. pull-ups as before............................................ .....5
Superset:
Lying dumbell pullovers....................25lb per side......6,6,6,6
Standing straight arm pulldowns........80 lbs...............6,6,6,6
Superset:
Seated med-grip rows......................140lbs..............6,6, 6,6
Barbell shrugs.................................225lbs........... ...6,6,6,6
Seated alt. dumbell curls...............40x5,40x5,40x5,45x5,40x5
Superset:
Decline alt. dumbell curl..........................................30x7 x3
Seated close underhand grip pulldowns..................162.5x7x3
Drag curls on smith machine.........................55x8,60x8,60x8
45 lb plate finger lifts............................................. ..25, 20
Behind-back lower pulley wrist curls................155x15,155x13 |
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13-Jul-04, 12:08 AM
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#50
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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And here's todays workout:
Started about 6:10 finished about 7:30 but didn't look so not exactly sure.
Weighted crunches feet up on ball.......................40x10,50x8,50x8
Cable crunches on tricep station...............................130x8,120x8
Seated cable crunches on lat pull-down station...... ....112x8,112x8
Incline prone rear delt raise....... drop sets
1)15x10,10x10 2)20x10,15x8,10x6 3)20x8,15x6,10x6
Smith machine bent over rear delt rows....... ......140x6,140x8.140x8
Superset
Lateral raises............................................ .................20x8,25x8
Arnie presses........................................... ..................45x8,45x8
Pull-ups palms facing me shoulder width 5 sets of:
BW x 4, BW x 4, BW x 3 & 2negs,BW X 2 & 3 negs, 5 negs
Straight arm cable pull-downs.....................................100x8,10 0x8
Standing face pulls on cab. cross. station..............90x8,100x8,100x8
Barbell shrugs............................................ .............225x10,225x8
Seated cable rows.................................................. ..170x6,160x8
Superset
SLDL's............................................ .........................235x8,235x8
Weighted hyperextensions................................... ...........25x8,25x7 |
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13-Jul-04, 09:43 AM
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#51
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
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Quote:
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Originally Posted by Chipperoo
And here's todays workout:
Superset
Lateral raises.................................................. ...........20x8,25x8
Arnie presses.................................................. ...........45x8,45x8 |
25 lb DB's is a lot of weight for those lat raises!!!  :
-Amy |
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15-Jul-04, 12:23 AM
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#52
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Today was Abs, Chest, Bi's and Tri's as follows:
All exercises done at a very moderate to slow tempo.
Inline crunches.......................................... .......BW x 40
Knee-ups on bench.......................................2 sets of 20
Twisting crunches on ball................................1 set of 30
Flat bench press................190x5,190x5,195x5,195x5,185x4
Flyes on flat bench............................................. .40x7x3
Incline dumbell bench press........................50x7,50x7,50x6
Alt. seated dumbell curls.......................................45x5x5
Superset:
Alt. Incline curls (very slow negative stretch)............35x6x2
Close grip pulldowns......................................... .167.5x7x2
Weighted dips.............................................. ........45x7x3
Skull crushers w/ez-curl bar....................................55x7x3
Triceps pushdowns w/rope........................................80x6
Triceps pushdowns w/slight v-handle underhand grip.....60x8
Triceps pushdowns w/slight v-handle overhand grip.......80x8
Triceps pushdowns w/slight v-handle underhand grip.....70x8
45 lb plate finger lifts.......................2 sets, 1 of 25, 1 of 20
Standing dumbell wrist curls......................................35x15
Seated wrist curl on leg...........................................25x2 0
Standing overhead dumbell triceps extensions.........35x8,35x7 |
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15-Jul-04, 08:53 AM
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#53
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Jack Frost
Join Date: Feb 2004
Age: 24
Posts: 1,141
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Nice goin on the flat bench chip, 195 x 5 is not too shabby at all. Great workout. |
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16-Jul-04, 09:24 PM
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#54
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Thanks for the words of encouragement in my journal, dude. I train mostly for hypertrophy, but I'd like to do some cycles for strength. Looks like you do a lot of strength training, so I just may be hitting you up for some good tips in the future.
Thanks again,
Chip |
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18-Jul-04, 02:48 AM
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#55
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Forgot to post friday the 16th, so here is what it was:
Leg day today
First started with some heavy squats, wanting to see how much I could do, as I haven't went very heavy in awhile. I always go ATG.
Squats.................................275 x 2 1/2, 300 x 2. 275 x 2. 225 x 7
Leg presses on 45* sled.............................................. 450 x 8 x 5
Supersetted:
Sissy squats............................................ ..................BW x 7 x 3
Leg extensions...................130 x 7, 130 x 4 drop to 115 x 5, 115 x 4
Supersetted:
Cybex glute machine(one leg at a time)...125 x 7, 137.5 x 7, 137.5 x 7
Lying leg curls............................................. ...............130 x 8 x 3
Hyper-extensions (squeezing glutes hard at top).............BW x 10 x 3
Standing calf raises.................................................. .305 x 10 x 2
Seated calf raises (one leg at a time).............................90 x 10 x 2
Legs just gave out on me on last set of leg extensions! Couldn't coax
them for more! |
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18-Jul-04, 02:54 AM
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#56
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Yesterday was cardio only day.
Did 45 min. on treadmill set to a weight loss program which was basically a warm up followed my medium intensity intervals ending with a cool down. |
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19-Jul-04, 10:53 PM
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#57
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Yesterday was another cardio only day as follows:
6:30am
60 min. walk around neighborhood moderate intensity
6:30pm
60 min. bicycle ride in hills moderate intensity |
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19-Jul-04, 10:53 PM
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#58
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Todays workout...............
8:30am
50 min. walk moderate intensity
5:30pm
Kneeling cable crunches......................130x10,155x10, 155x10
Weighted crunches.......................................... 50x10, 50x10
Pullups (underhand med. grip)....................................BW x 4
Negative pullups (med. overhand grip,bodyweight)......2 set of 5
Wide overhand grip pulldowns..................162.5x6,170x5,150x8
T-Bar rows.............................................. ..............135x7x3
Superset:
Arnie presses........................................... 45x10, 50x8, 50x8
Bent over laterals.......................................20x 8, 25x8, 25x8
Superset:
Bent over dumbell rear delt rows.................................50x8x2
Standing face pulls.......................................100x10 , 110x10
Cable straight- arm pulldowns...................110x8, 110x7, 110x7
Deadlifts......................................... ...............315x5, 315x5
Barbell shrugs............................................ ............225x8x3
Weighted hyperextensions................................... ....35x10x3
Took about an hour and 15 minutes. |
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21-Jul-04, 11:46 PM
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#59
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Today was chest, triceps and biceps.
Started with a couple of sets of squats to get the ole' testosterone flowing.
Squats............................................ ............225x10x2
Flat bench press....195x5, 195x5,195x5, 195x4,185x5 last set very slow
Lying flyes............................................. ..........45x8x3
Incline bench dumbell press....55x8,60x7,60x5 drop to 55x4
Alt. seated dumbell curls...........45x5,50x5,45x5,45x5,45x5
Superset:
Alt.incline seated curls...................................35x7,35x7
Close grip underhand pull-downs..............167.5x8,167.5x8
Skull crushers.....................................65x10,75x10,8 5x6
Weighted dips........................................50x6,5 0x7,50x7
Triceps push-downs w/rope handle............80x6,70x8,70x8
Superset:
Drag curls on smith machine.....................60x8,65x8,65x8
Standing one arm tri. extensions...............35x8,35x7,30x10 |
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23-Jul-04, 09:36 AM
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#60
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
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Quote:
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Originally Posted by Chipperoo
Weighted dips........................................50x6,50x7, 50x7
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Is that where you get between the two benches and put the plates on top of your legs/lower abs, at least thats what I'm thinking......is there another way people do them at gyms?
-Amy
Last edited by SurfinAmy; 23-Jul-04 at 09:38 AM.
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Tags
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