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08-Sep-04, 06:04 AM
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#91
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Yesterday (9-07-04)
5:40pm
Chest & Triceps
Incline dumbbell press............8,8,7,6,8,8
Incline flyes.........................8,10,10
Weighted dips.....................10,10,10,10
EZ Curl Skullcrushers (close grip)...10,10,10
Seated overhead tri. ext.............10,10,10
Tricep pushdowns w/v-handle..........10,10,10
Today
9:20am
Shoulders & Biceps
Standing lateral raises.........................10,10,10
Arnie presses...................10,10,& 1 drop set 7,5,5
Incline prone rear delt raises (drop sets)..2sets..8,8,8
Standing face pulls.............................10,10,10
EZ Bar curls....................................10,10,10
Supersets of:
Incline dumbbell curls.............................8,8,8
Underhand close grip cable pull-downs..............8,8,8
Concentration curls..............................8,10,10
6:10pm
8 min. warmup walk
2 circuits alternating 140 yard jog & 140 yard walk
8 140yd sprints followed by 1 minute recovery walks except after 4th sprint did 2 minute recovery walk
23 min. moderate intensity walk ~ 3.5 -3.8 mph
5 min. cool slow cool down walk
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Last edited by Chipperoo; 08-Sep-04 at 08:08 PM.
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09-Sep-04, 06:56 AM
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#92
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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5:00am
60 min. empty stomach walk at moderate intensity (3.5 - 3.8mph)
2:15pm
Back & Abs
Neutral grip assisted pull-ups....................6,5,5
Wide grip pull-downs..............................8,8,8
Nuetral grip seated rows........................8,10,10
One arm dumbbell rows.............................10,10
Straight arm pull-downs.........................10,10,8
Hyperextensions.................................15 , 15
Cable crunches.................................20,20,20
Knee-ups on bench.................................20,20
Knee-ups on dip station...........................15,15
Weighted crunches legs up.........................15,15
Weighted crunches feet up on ball..............12,12,12
Last edited by Chipperoo; 09-Sep-04 at 09:45 PM.
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10-Sep-04, 05:51 PM
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#93
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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1:00pm
Mixed my leg workout with depletion workout before my carb-up today as follows:
Leg presses on sled (heavy)......................5
Arnie presses...................................15
Leg presses on sled (heavy)......................5
Arnie presses (moderate)........................15
Leg presses on sled (heavy)......................5
Incline dumbbell bench press....................15
Leg presses on sled (heavy)......................5
Incline dumbbell bench press....................15
Leg presses on sled (heavy)......................5
Incline dumbbell bench press....................15
Leg presses on sled (heavy)......................5
Dumbbell curls 15 followed by triceps pushdowns 15
Leg presses on sled (heavy)......................5
Dumbbell curls 15 followed by triceps pushdowns 15
Leg presses on sled (heavy)......................5
Dumbbell curls 15 followed by triceps pushdowns 15
Leg presses on sled (heavy)......................5
Cable crossovers................................20
Leg presses on sled (heavy)......................5
Cable crossovers................................20
Standing calf raises(heavy).....................12
Lying flyes.....................................15
Standing calf raises(heavy).....................12
Lying flyes.....................................15
Standing calf raises(heavy).....................12
Lying flyes.....................................15
Prone leg curls (heavy).........................10
Cybex dual axis incline press machine...........15
Prone leg curls (heavy).........................10
Cybex dual axis incline press machine...........15
Prone leg curls (heavy).........................10
Cybex dual axis incline press machine...........15
Last edited by Chipperoo; 10-Sep-04 at 09:34 PM.
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12-Sep-04, 09:22 AM
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#94
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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7:30am
85 min. empty stomach walk at moderate intensity (3.5 - 3.8mph)
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13-Sep-04, 10:45 PM
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#95
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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4:50am
50 min. empty stomach walk at moderate intensity (3.5 - 3.8mph)
1:00pm
Chest
Flat bench dumbbells................10,8,6,3,8,7,10
Incline flyes..............................10,10,10
Incline bench dumbbells.....................5,7,6,5
Dips....................................... 9,8,7,8
Triceps
Skull crushers................................9,9,9
Seated overhead tri. Extensions.............10,10,9
Triceps push-down w/v-handle...........10,10,10,8,8
Forearms
45lb plate finger lifts....................25,20,15
Behind back lower pulley wrist curl...........15,15
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18-Sep-04, 06:03 PM
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#96
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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I let this week get shot to **** by Hurricane Ivan. Worked out Monday and then was going to do my other workouts Thur. and Fri. but then the childrens school shut down both days for the storm.
Anyway, I decided to just take the rest of the week off from weightlifting AND dieting.
So, I'm on a long "cheat" weekend! Ought to be just grand for "resetting" my metabolism, damn sure ought to help put a few more pounds on so I can lose them all over again, hehe.
Two steps forward, one step back......the story of my weight-loss and body building life!
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20-Sep-04, 11:57 PM
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#97
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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5:00pm
Legs
Squats.................................10,10,10
Leg press..............................10,10,10
Lying leg curls.........................10,10,8
Standing calf raise....................10,10,10
Abs
Incline weighted crunches..............20,15,15
Knee-ups at dip station................15,15,15
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21-Sep-04, 12:03 PM
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#98
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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8:45am
Chest & Triceps 50 minutes
Incline dumbbell press......................10,10,10
Incline flyes............................10,10,10,10
Superset:
Flat bench (barbell).........................6,5,7,6
Push-ups w/feet on bench.................10,10,10,10
Weighted dips...............................10,10,10
Triceps dumbbell kickbacks..................10,10,10
Seated dumbbell overhead extensions............10,10
Triceps push-downs w/v-handle............10,10,10,10
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22-Sep-04, 07:08 AM
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#99
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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
I let this week get shot to **** by Hurricane Ivan. Worked out Monday and then was going to do my other workouts Thur. and Fri. but then the childrens school shut down both days for the storm.
Anyway, I decided to just take the rest of the week off from weightlifting AND dieting.
So, I'm on a long "cheat" weekend! Ought to be just grand for "resetting" my metabolism, damn sure ought to help put a few more pounds on so I can lose them all over again, hehe.
Two steps forward, one step back......the story of my weight-loss and body building life!
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Oh well, you're moving forward - that's what's important.  :
So you're over there on the other side of the country then? How are you guys doing? That hurricane stuff sure is scary sounding.
Hey, your leg workout on the 10th looked really grueling, how'd the walking go afterwards? 
-Amy |
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23-Sep-04, 09:25 PM
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#100
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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4:25pm
Shoulders & biceps – 60min
Standing lateral raises.........................10,10,10
Arnie presses...................................10,10,10
Bent over rows on Smith Mach.(elbows out).......10,10,10
Seated face pulls...............................10,10,10
EZ Bar curls....................................10,10,10
Superset:
Alt.Incline dumbbell curls.........................8,8,8
Alt. Hammer curls..................................8,8,9
Concentration curls.....................10,10,8,6,4,7,15
Alt. 45lb plate finger lifts.................20,10,10,10
Lower pulley behind back wrist curls...............15,14
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24-Sep-04, 08:58 PM
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#101
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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12:30pm
Back
Wide grip pull-downs............................10,10,10
Neutral grip seated rows........................10,10,10
T-Bar rows......................................10,10,10
Alt. bent-over one arm rows.....................10,10,10
Cybex row machine...............................10,10,10
Weighted hyperextensions...........................15,15
Followed by 15 min on treadmill 3.5 mph @ 5% incline
(1 hour all together)
I have sore biceps today, my biceps RARELY get sore
at all!
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25-Sep-04, 10:21 AM
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#102
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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7:00am
65 min. empty stomach walk at moderate intensity (3.5 - 3.8mph)
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25-Sep-04, 10:41 AM
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#103
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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
I have sore biceps today, my biceps RARELY get sore
at all!
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Well, I wonder why after you did enough curls for an army Thursday 
What are "seated face pulls"?
-Amy |
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26-Sep-04, 10:28 PM
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#104
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Didn't really keep track of my workout today, but I know I did at LEAST 6 or 7 sets of fairly heavy fork-lifts with anywhere from 40 to 120 reps each set  |
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28-Sep-04, 05:55 AM
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#105
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Didn't get my workouty logged yesterday, it was:
Sept. 27,2004
10:00am
Legs & Abs (50 min)
Squats..........................................6, 6,6
Leg press on cybex plate load squat press........8,7,8
Leg curls.....................tried 2 sets with diff.
weight but left calf cramped both times, gave up.
Cybex plate load rotary calf.....................8,8,8
Standing calf raises.............................8,8,8
Weighted toe-touch crunches...................15,15,15
Cable crunches on triceps station................8,8,8
Knee ups on flat bench........................20,20,20
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