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23-Jul-04, 10:10 AM
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#61
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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No, they are done on a dip station with either a special belt with a chain that holds the weight or you hold a plate between your feet or knees. Here's a link to demo here.
But, dips can be done the way you are talking also. Just on dip station you can somewhat control from your position if you are more directly targeting your triceps or your chest. They are KILLER for triceps, IMO.
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Last edited by Chipperoo; 23-Jul-04 at 10:12 AM.
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23-Jul-04, 11:05 PM
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#62
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Leg day:
5:30pm
Leg presses on 45* sled.....................470x8, 470x8,470x8,490x8, 490x8
Sissy squats............................................ .............................BWx10
Seated leg extensions.....................................120 x10, 120x10, 120x10
Superset:
SLDL.............................................. ...................................240x8x3
Lying leg curls.................................................. ...................133x8x3
Hyperextensions................................... ..............................BWx10x3
Plate loaded rotarty calf single leg.........................................135x10 x3
Standing calf machine.................................................. .......305x10x3 |
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24-Jul-04, 12:29 PM
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#63
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Registered User
Join Date: Mar 2004
Location: Southern Illinois
Age: 26
Posts: 870
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Your work-outs are great Chip!!! Keep up the good work!!!  :
__________________
Failure is not falling down, it is not getting up again.
The moment you tell yourself you can do it, you can.
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29-Jul-04, 09:56 AM
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#64
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Workout from July 26
6:00pm
Dumbell lateral raises............................................ ......25x8x3
Arnie presses........................................... ..................50x8x3
Incline prone rear delt raises (drop sets) 2 sets of 20x8,15x8,10x8
Standing face pulls............................................. .....110x10x2
Incline barbell press (threw set in all flat benches taken)....175x4
Flat bench press.......................185x7,205x3,225x1,185x 6,185x5
Incline flyes............................................. ..................40x8x2
Incline dumbell press........................................60x5,55x6, 55x5
Skull crushers.......................................... .......75x8,80x8,80x8
Overhead triceps extensions..............................75x8,85x6,80x7
Standing triceps push-downs w/rope handle.........70x6,60x8,60x8
Seated cable crunches.......................................... .137.5x10x2
Weighted incline crunches............................35x20,45x15,50 x10 |
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29-Jul-04, 09:57 AM
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#65
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Workout from July 28
5;15am
Squats...........................................2 25x8,245x5,265x3,300missed,225x8
Chins underhand med. grip......BWx5,BWx5,BWX3&1neg,BWx5negs,BWx5negs
Wide grip lat pull-downs............................................. ..............150x8x3
Seated Cable row on cybex machine..........................................1 36x8x3
Standing cable pull-overs............................................. .............80x8x2
Dumbell pull-overs............................................. .......................55x8x3
Barbell shrugs.................................................. ......................225x8x3
Alt. seated dumbell curls............................................. .....50x5x2,45x5x3
Superset:
Alt. incline seated dumbell curls............................................. ......35x8x2
Cable pull-downs w/close underhand grip.............................167.5x8,175x8
EZ bar curls............................................. ............................85x8,85x6
Alt. 45lb plate finger lifts............................................. .................25,15
Standing lower pulley behind back wrist curls.......................155x20,155x15
Hyper-extensions........................................ ............................45x10x2 |
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31-Jul-04, 09:41 PM
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#66
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Legs and abs today
2:00pm
Leg presses on 45* sled.........................................400x8 x5
Superset:
Sissy squats............................................ .............BWx8x3
Seated leg extensions........................................ ....120x8x3
Superset:
SLDL.............................................. ......................245x8x3
Lying leg curls........................................133x8 ,130x8,130x6
Hyperextensions................................... ....................25x8x3
Standing calf raise machine.....................................300x10 x3
Plate loaded rotarty calf single leg........................140x8,135x8
Seated calf raise single leg...............................100x10,110x10
Cable crunches.......................................... ............150x10x3
Weighted incline crunches.........................................4 5x10x2
Knee-ups on flat bench............................................. ....15x2
I lowered the weight I was doing on the leg presses because it was too much, couldn't finish the supersets following them. No problem with them today and made workout quicker as didn't need as much recovery time between sets. I need to lower the weight on SLDL next week for same reason. |
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04-Aug-04, 01:18 AM
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#67
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Yesterday was abs, shoulders, chest and triceps
5:30pm
Abs
Superset:
Kneeling cable crunches(on tricep station)............................100x10x3
Knee-ups on dip station........................................... ..........15,15,15
Superset:
Weighted twisting crunches on ball.......................................25x10x2
Russian twists on ball.............................................. ...........25x10x2
Shoulders
Standing lateral raises............................................ ...25x8,30x8,30x8
Arnie presses........................................... ...........................50x8x3
Incline prone rear delt raises (drop sets) .........1 set of 20x10,15x8,10x8
.................................................. ..........and 1 set of 25x8,20x6,15x6
Standing face pulls............................................1 10x10,110x10,110x8
Chest
Flat bench barbell press.......................................175x10 ,180x8,185x7
Decline bench barbell press............................................. 175x8,185x6
Incline flyes............................................. ............................40x8x3
Incline dumbell presses...............................................60x 5,50x7,50x7
Triceps
Skull crushers.......................................... .................90x8,90x7,90x7
Seated overhead triceps extensions...........................80x6,70x10,70 x10
Triceps push-downs(rope handle).....................................60x10, 60x10
Triceps push-downs (v-handle)........................................... ......70x10 |
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06-Aug-04, 10:01 AM
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#68
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Yesterday (Thur. 8-5-04)
5:30pm
Back and Biceps
Chins underhand med. grip....BWx5,BWx5,BWX3&2neg,BWx2&3negs,BWx5negs
Med. grip lat pull-downs............................................. ...............150x8x3
Seated Cable row on cybex machine.............................140x8,150x8,16 0x8
Standing cable straight arm pull-downs.........................110x8,115x8,115x8
Dumbell pull-overs............................................. .............55x8,55x8,60x8
Barbell shrugs............................................ .............................205x8x3
Alt. seated dumbell curls............................................. ...............50x5x5
Alt. incline seated dumbell curls........................................40x6, 35x8,35x8
Cable pull-downs w/close underhand grip.......................175x8,175x8,175x6
EZ bar curls............................................. ............................75x8,75x8
Alt. 45lb plate finger lifts............................................. .............20,10,10
Standing lower pulley behind back wrist curls.......................155x15,155x15 |
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06-Aug-04, 10:40 AM
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#69
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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Nice looking Journal, Chip. I see that your doing your best to right align all the sets/reps info on the right. Cool. Note that by using a font that sports a uniform character width, you can more easily get the exact alignment that you're look for:
Leg presses on 45* sled........................400x8x5
Superset:
Sissy squats....................................BWx8x3
Seated leg extensions..........................120x8x3
Superset:
SLDL..........................................245x 8x3
Lying leg curls....................133x8, 130x8, 130x6
Hyperextensions................................25x 8x3
Standing calf raise machine...................300x10x3
Plate loaded rotarty calf single leg......140x8, 135x8
Seated calf raise single leg.............100x10,110x10
Cable crunches................................150x10x3
Weighted incline crunches......................45x10x2
Knee-ups on flat bench............................15x2
In this case, the font was changed to Courier New, using the formatting options in the 'Reply to Thread' dialog. Simply highlight your text, then change the font using the drop-down font menu. Obviously, you'll only want to change the font for this table portion of your post.
It's a little bit awkward to create your table of info using the 'Reply to Thread' dialog since you're not actually working with the Courier New font (but rather Arial ... or whatever font is standard for your system). One thing that you might do would be to actually create the workout portion of your post using an word processing application that allows for the use of Courier New (or any uniform character width font). This will allow you to visually get your spacing correct. Then simply copy/paste into the 'Reply to Thread' dialog. After performing the paste, you'll then need to use the drop-down font menu, as noted above.
Oh, one last note. I've notices that if you run more than 56 characters in a line, this forum software pads with an extra space character. You can see it creeping in on some of your posts. In this sample, the table is exactly 56 characters wide.
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Last edited by cursor; 06-Aug-04 at 11:13 AM.
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07-Aug-04, 10:17 AM
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#70
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
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Hi Chip, how are you doing? Still working hard I see..... 
-Amy |
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07-Aug-04, 10:54 PM
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#71
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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12:00pm
Squats.........135x10,135x10,225x5,275x1,315x1,335 missed,245x5,250x5,255x5,225x10,225x10
Cybex seated alt. 1 leg curls.................................70x10,70x10, 70x10
Cybex standing calf raise machine alt1 leg...............................120x10
Cybex standing calf raise machine both legs..................305x10,305x10
Cybex plate load rotary calf machine..................225x10,270x10,270x10
Hyper-extensions squeezing glutes at top................35x10,35x10,35x10
Weighted decline crunches.......................................... ...50x10,50x10
Seated cable crunches on lat. p/d station......................100x10,100x10 |
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08-Aug-04, 08:57 AM
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#72
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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7:00am
90 min. empty stomach walk at moderate intensity (3.5 - 3.8mph) |
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09-Aug-04, 08:20 AM
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#73
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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5:30am
55 min. empty stomach walk at moderate intensity (3.5 - 3.8mph)
7:00pm
Shoulders
Dumbbell lateral raise....................30x8x3
Arnie Presses.....................50x8,55x8,55x7
Incline rear lateral raise - 2 drop sets
1st.....25x8,20x8,15x8 2nd .....30x8,20x8,15x8
Standing face pulls...........115x10,120x8,120x10
Chest
Incline barbell bench.....165x7,185x4,185x4,175x4
Incline flyes......................35x8,40x8,40x8
Inlcline dumbbell press.......55x8,55x7,55x8,50x8
Triceps
Skull crushers.....................95x6,85x7,85x8
Overhead dumbbell triceps ext..............80x8x3
Stand.triceps pushdown on lat station....87.5x8x3
Dips.............................Bwx7,BWx10,BWx10
Last edited by Chipperoo; 10-Aug-04 at 08:00 AM.
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10-Aug-04, 08:01 AM
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#74
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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5:00am
55 min. empty stomach walk at moderate intensity (3.5 - 3.8mph)
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11-Aug-04, 09:33 PM
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#75
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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5:00am
55 min. empty stomach walk at moderate intensity (3.5 - 3.8mph)
6:15pm
Decided to just do back and abs tonight and do my biceps tomorrow.
Chins close underhand grip.................BWx5,BWx5,BWx4
Med. Grip lat pulldowns...........................150x8x2
Deadlifts......225x5,225x2,315x2,340x1,350x1,275x8 ,275x8
Straight arm pulldowns..................115x8,120x8,120x7
Dumbbell pullovers.........................65x8,65x8,70x8
Seated rows.............................130x8,150x8,160x8
Weighted inline crunches................55x12,55x10,55x10
Seated cable crunches on lat station......100x10,112.5x10
Russian twists on ball............................35x10x2
Low cable side bends..........................60x20,80x20
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Tags
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