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28-Sep-04, 02:56 PM
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#106
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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12:40pm
Chest & Triceps (40 min)
Incline dumbbell press......................8,8,5
Incline flyes...............................8,8,8
Flat bench (barbell)......................8,8,7,7
Weighted dips.............................8,8,8,7
Skullcrusher w/EZ Curl bar..................8,8,6
Overhead cable triceps extensions...........8,8,8
Triceps push-downs w/v-handle...............8,8,8
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29-Sep-04, 04:17 PM
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#107
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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12:50pm
Shoulders & Biceps (42 min.)
Standing lateral raises..............................6,6,6
Arnie presses.....................................8,8,8, 8
Bent over rear delt raises(head on bench)............8,8,8
Standing face pulls................................. 7,7,8
EZ Bar curls........................................8,8,8
Incline alt. dumbbell curls..........................7,8,7
Standing alt. hammer curls...........................8,8,8
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01-Oct-04, 09:48 PM
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#108
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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--------------------------------------------------------------------------------
Had to get in and out of the gym quickly today because of some personal business I had to attend to. I was doing back, but wanted to hit biceps again today so I supersetted all my back exercises with biceps exercises with no break at all except for walking back and forth to the exercises. Whole thing took about 25 minutes.
Bodyweight moderate grip chinups....................4,4
SS:
Wide grip pull-downs..............................8,8,8
Standing alt. dumbbell curls......................8,8,8
SS:
Seated rows.......................................8,8,8
Alt. cable curls..................................8,8,8
SS:
Cybex machine seated row..........................8,8,8
Concentration curls...............................8,7,7
SS:
Weighted hyperextensions..........................8,8,8
Preacher curls....................................8,8,7 |
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04-Oct-04, 09:17 AM
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#109
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
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Probably a very dumb question but what's the "Cybex" machine? I don't know all the machines at the gym yet.....
-Amy
P.S. I'm using your journal also for great ideas on my lifts.....  |
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04-Oct-04, 03:25 PM
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#110
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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12:00pm
Torso (66 min)
Barbell flat bench..........................225x34,225x4,225x4, 225x4
Wide grip pull-downs.......................187.5x6,200x6,200x6,20 0x6
Incline dumbbell press.................80x6,90x6,90x4,85x6,85x5,85x4
Seated rows..................................205x6,205x6, 210x6,210x6
Arnie presses....................................55x6,60 x6,60x6,60x6
Bent over rear lateral raises head supported.....50x6,50x6,50x6,50x6
Barbell shrugs...............................275x6,275x6,275x6,2 75x6
I have started using a "pendulum" style of periodization. I do one week of mod. weight 1o-15 rep, next week heavier weight 6-8 rep, and next week a different split (am doing torso mon.&thur. and legs & arms on tue. and wed.) with heaviest weights at 3-4 reps and then reverse the order of weeks. Just on my 3rd week so still finding which weights work for me.
Am frustrated by not having anyone to spot. I really like heavy dumbbell benches, but I can't get them into position without a spotter or rather I have no strength left to do the sets once I do get'em up.
Last edited by Chipperoo; 04-Oct-04 at 10:05 PM.
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06-Oct-04, 10:43 PM
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#111
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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7:00pm
Legs & Arms (70 min.)
Leg presses....................600x4,600x4,600x4,600x4
Lying leg curls.................140x6,140x6,150x5,150x5
Squats.........................240x4,240x4,240x4,2 40x4
Standing calf raise.........................395x6,395x6
Plate load rotary calf mach.....270x6,295x6,295x6,295x6
Alt. standing dumbbell curls...50x7,55x5,55x5,55x5,55x5
Weighted dips..................70x7,80x6,80x6,80x6,80x6
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07-Oct-04, 08:35 PM
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#112
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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4:30pm
Torso (about 80 min.)
Barbell flat bench.....................225x4,225x4,225x4,225x4, 225x4
Neutral grip lat pull-down to chest...212.5x6,225x6,225x6,225x5,225x6
Dumbbell incline press......................85x6,85x6,85x6,85x6,85x 6
Deadlifts....................................275x5 ,300x4,300x4,300x4
Arnie presses....................................60x6,60x6,60x5 ,60x5
Bent over rear lateral raises head supported......50x7,55x6,55x6,55x6
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08-Oct-04, 08:01 AM
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#113
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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
Bent over rear lateral raises head supported......50x7,55x6,55x6,55x6 |
That's an incredible amount of weight for lat raises if that's the exercise I think it is.....geez........
-Amy |
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08-Oct-04, 08:45 PM
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#114
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Yeah Amy it's heavy, but it's easier than standing lat raises, uses more of your back and lats I think, whereas the standing ones are more just shoulders. However, I really feel them in the rears delts with the heavy weights.
I haven't lifted low rep / heavy weight in a while and it feels GREAT. I am loving this first few weeks of the periodization scheme I am using!
Oh, and by the way, I agree with everyone, PUT DOWN THE CIGS!
I quit a few years ago, stocked up on POUNDS of sugar free candy and gum and slapped the patchs on and quit after 20 years of smoking. If I was able to do it, so can YOU!
Last edited by Chipperoo; 08-Oct-04 at 08:49 PM.
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09-Oct-04, 04:38 PM
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#115
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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12:30PM
Legs & Arms
Squats......................245x5,255x4,255x3,255x 4,255x3,265x2
Lying leg curls...................150x4,150x5,150x5,150x5,15 0x4
Plate load rotary calf mach..295x6,295x6,295x6,295x6,295x5,295x6
Alt. standing dumbbell curl.............55x5,55x5,55x5,55x5,55x5
Triceps push-down w/v-handle.......110x6,120x6,130x5,130x5,130x5
Weighted dips.........................................80x6,80x6
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11-Oct-04, 07:49 AM
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#116
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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 quit a few years ago, stocked up on POUNDS of sugar free candy and gum and slapped the patchs on and quit after 20 years of smoking. If I was able to do it, so can YOU!
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That's so awesome Chip. I guess I COULD go get the patch too since now I have the insurance for it. It's just a matter of buckling down and doing it instead of just sitting here talking about it, blah, blah, blah, "I need to quit smoking" I say while I take a big puff...... duh......
That's kind of like "I need to lose weight" while you stuff your mouth with a big HO-HO..... 
Plus I've been seeing this guy and he doesn't smoke so every time we want to kiss or something I need to chew gum, and it sucks. I try not to smoke around him even though he says he doesn't care whatsoever. But I CARE and I don't want him kissing me after I smoke or anything. Well maybe it can be an added incentive or something.
On those lying leg curls, does it hurt your lower back at all? Because that exercise always seems to strain my lower back and I can only do 45-60 pounds on that machine. Seems pretty lame since I heard that women can do about 80% of the weights men can do on legs.
I hope you guys are doing good over there....
-Amy |
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11-Oct-04, 01:03 PM
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#117
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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10:40am
Chest & Tris
Flat bench barbell presses..........175x8,180x7,180x7,180x8
Incline dumbbell flyes..................50x7,50x8,50x8,50x8
Incline dumbbell presses................75x8,75x8,75x7,75x6
Decline bench barbell presses.......175x7,175x8,175x8,175x7
Skull crushers.........................95x7,95x7,95x6,95 x6
High pulley overhead tri. extensions......110x8,120x6,120x6
Followed up with 15 min. mod. intensity walking on treadmill.
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12-Oct-04, 09:58 AM
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#118
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
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Ya, I don't wanna smell all like smoke when we're together that's for sure!
No, I don't really need to lose weight, but I guess about 8-10 lbs could come off? I don't know, everyone says I look really slim and can't lose anymore weight, but I still think maybe I can lose just a little. I'm pretty satisfied w/ where I'm at as long as I maintain and don't gain any weight.
Ya, I should have walked after lifting, but actually I didn't plan on lifting that day, I just had a surge of energy I guess, it was pretty spur of the moment.
I'd like to do the skull crushers, but no spotter! There's a lot of exercises I feel I can't do anymore at the gym because I don't have my partners there anymore and it sucks.
-Amy |
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12-Oct-04, 03:48 PM
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#119
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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11:30am
Shoulders & Biceps
Standing lateral raises......................30x8,30x7,25x8
Arnie presses...............................55x8,55x8,55 x8
Bent over rear lat. raises head supported....50x8,50x8,50x8
Standing face pulls.......................120x8,120x8,120x8
Cable one arm lat. raises....................20x8,20x8,20x8
Incline dumbbell curls.......................35x8,40x7,40x7
EZ Bar curls................................90x8,90x8,90x8
Barbell drag curls...........................65x8,65x8,65x8
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13-Oct-04, 02:52 PM
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#120
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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12:50 pm
Legs (30 min)
Squats................................225x8,225x8, 225x8
Cybex squat press mach. (plate load)...525x8,525x8,525x8
Superset:
SLDL’s w/dumbbells........................95x8,95x8,95x8
Rotary calf mach. (plate load).........275x8,295x8,295x7
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