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18-Oct-04, 09:25 PM
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#121
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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5:00pm
Chest & Triceps (45 min)
Flat bench barbell press.................155x12,160x12,160x12
Incline flyes........................40x12,35x12,35x12,35x 12
Incline dumbbell press................60x12,60x12,60x11,60x10
Cybex chest press machine.................150x10,150x10,150x8
One arm triceps extensions..................35x11,30x12,30x12
Triceps kickbacks..........................30x12,30x12,30x 12
Bodyweight dips......................................12,10,10
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20-Oct-04, 09:19 PM
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#122
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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5:45pm
Shoulders,biceps & forearms (52 min)
Standing lateral raises......................20x12,20x12,20x12
Arnie presses...............................40x12,40x12, 40x12
Bent over lateral raises head on bench.......40x12,40x12,40x12
Cable one arm lateral raises.................15x12,15x12,15x12
Seated alt. dumbbell curls...................25x15,30x13,30x12
Incline alt. dumbbell curls..................20x12,20x12,20x13
Standing EZ bar curls........................55x15,60x15,60x14
Concentration curls..........................25x12,20x15,20x15
Alt.45lb plate finger lifts...20,15,10 w/no pause between sets
and then another at 15,10,10 w/no pause between sets.
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23-Oct-04, 04:09 PM
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#123
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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Legs, back & traps
9:15 (70 min.)
Squats...........................185x12,185x12,185 x12
Leg presses.......................360x12,360x12,360x12
Lying leg curls....................90x15,100x12,100x12
Seated leg curls....................80x15,100x12,90x12
Rotary calf (plate loaded).205x15,205x15,205x15,205x15
Seated rows w/neutral grip........160x12,160x12,160x12
Wide grip pull-downs..............150x12,150x12,150x12
Cybex mach. seated row............130x15,130x15,130x15
Hyperextensions(weighted).................25x12,25 x12
Shrugs on standing calf mach......220x12,220x12,220x12
Barbell shrugs...........................185x15,185x15
Had to put legs and back together today due to being too busy to workout yesterday. Read about doing shrugs on standing calf raise machine, so decided to try’em and they were pretty cool. Back had been bothering me again, so no deadlifts of any kind this week.
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27-Oct-04, 10:17 AM
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#124
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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 a chance to log my workout yesterday, so here it is:
Tues. 10-26-04 3:10 pm
Chest & Triceps (about 1 hour)
Flat bench barbell press..........185x8,185x8,185x8
Incline dumbbell press...............80x6,80x6,80x5
Incline barbell press.............155x8,155x8,155x7
Incline flye...................................55x6
Cybex flye machine..................90x8,90x8,100x7
Cybex chest press machine.........170x8,180x7,190x6
EZ Bar skull crushers.............100x6,100x7,100x6
Overhead cable tri. extension.....120x8,120x7,120x7
One-arm cable reverse press-downs....50x8,50x8,50x8
Wanted to do some dips after the tricep extensions, but after all the other chest and tri. work, I can’t even do them with ANY kind of decent form. I miss my dips terribly, so will have to figure some way to work them in earlier or maybe even in another session during the week?
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27-Oct-04, 06:58 PM
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#125
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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2:00pm
Shoulders, Biceps & Forearms (about 1 hour)
Standing lateral raises...............25x8,25x8,25x8
Arnie presses.........................45x8,45x8,45x8
Bent-over lat. raises head supported..45x8,50x7,50x8
Seated Smith mach. presses.........100x8,110x8,110x8
Alt. seated dumbbell curls............45x8,45x8,45x8
Alt. incline dumbbell curls...........35x8,35x8,35x8
Barbell drag curls....................75x8,75x8,75x8
Behind back barbell wrist curls....155x8,155x8,155x8
Dumbbell reverse wrist curls..........20x8,20x8,20x8
Forgot my workout log-book, so just did the weights I thought were right. In case anyone wonders why I always do the incline dumbbell curls, not only do they stretch out the bicep very well, but I get get some kind of pain in my inner elbow and upper forearm (not sure if tendonitis or not), and that pain pretty much goes away when I do these on bicep day! Don’t do’em and BAM!, pain returns!
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28-Oct-04, 03:07 PM
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#126
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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1:10pm
Back (50 min.)
Med. grip pull-downs.............175x8,175x8
Seated rows................170x8,180x8,190x8
Deadlifts..................245x8,265x7,265x7
Goodmornings.....................115x8,115x8
T-Bar rows.......................180x8,180x8
Bent-over one arm dumbbell rows....85x8,85x8
Weighted hyperextensions......45x8,50x8,50x8
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31-Oct-04, 07:24 AM
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#127
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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7:15am
45 min. empty stomach walk at moderate intensity (3.5 - 3.8mph)
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31-Oct-04, 12:48 PM
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#128
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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11:30am
Legs & Traps (about 40 min.)
Squats........................240x7,240x7,240x6
Leg press 45* sled............500x7,500x7,500x7
Seated leg curls..............120x8,130x8,140x8
Rotary plate load calf mach...295x7,295x7,295x7
Standing calf.....................310x12,310x12
Barbell shrugs................275x8,275x8,275x8
Shrugs on standing calf mach......300x10,300x10
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02-Nov-04, 12:20 PM
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#129
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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10:45am
Chest & Triceps (55 min.)
Barbell flat bench pres.......230x3,230x3,230x3,230x3,230x3
Incline flyes ..........................60x6,60x6,60x6,60x6
Incline press on Smith Mach...180x3,200x3,210x3,210x3,210x3
Weighted dips......................40x6,50x6,50x6,50x6,50x6
Skull crushers.....................110x4,110x4,110x4,110x4
Triceps push-downs..................110x4,110x4,110x4,110x4
Last edited by Chipperoo; 02-Nov-04 at 12:23 PM.
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03-Nov-04, 08:10 AM
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#130
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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
T-Bar rows.......................180x8,180x8
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Hi Chip, how's life? You are still going strong I see. On those T-Bar Rows, am I supposed to be adding in the weight of the bar too? That's the Olympic 45 pound bar?
Does that 180 lbs include the bar weight?
-Amy |
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03-Nov-04, 01:24 PM
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#131
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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 (about 50 min)
Standing lateral raises......................35x4,35x4,35x4
Bent over rear lat.raises head supp..........55x6,55x6,55x6
Arnie presses................................65x6,65x6,65x6
Seated presses on Smith Mach........140x4,140x4,140x4,140x4
Alt. bent over dum.row elbow out........65x6,70x6,75x6,75x6
Alt. standing dumbbell curls.......55x5,55x5,55x5,55x5,55x5
Alt. incline dumbbell curls..................40x5,40x5,45x4
Standing EZ Bar curls...............100x4,100x4,100x4,100x4
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04-Nov-04, 02:03 PM
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#132
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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1:15pm
Back & Traps (about 40-45 min.)
Neutral grip pull-downs.........200x5,200x5,212.5x5,212.5x5
Bent over barbell row...............215x5,215x5,215x6,215x6
Cybex seated row machine............210x6,230x6,250x6,250x6
Weighted hyperextensions................55x6,65x6,65x6,65x6
Barbell shrugs .....................305x6,305x6,305x6,305x6
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05-Nov-04, 11:04 AM
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#133
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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9:15am
Legs
Squats............275x2,275x1,265x3,265x3,265x3,26 5x3,265x3,265x3,300x1,320x0(missed)
Rotary calf...................295x6,295x6,295x6,295x6
SLDLs...................225x6,245x6,265x5,265x5,26 5x5
New personal record on the squats, I think I could have went a little bit higher, but hadn't planned on trying and wasn't going about it the best way to be able to nail the heavier weight.
Last edited by Chipperoo; 05-Nov-04 at 04:39 PM.
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07-Nov-04, 07:23 PM
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#134
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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4:45pm
Chest & Triceps
Flat bench barbell press............195x8,200x8,200x8
Inclines flyes.........................50x8,50x8,50x9
Incline barbell press...............165x8,170x8,175x8
Cybex seated chest press mach.............190x6,190x6
Weighted dips..........................30x8,30x8,30x8
Triceps push-downs..................100x8,110x8,110x8
Lying cross-face triceps extension..........25x8,30x8
One arm seated tri. extensions..............30x8,30x8
Triceps kickbacks.........................25x15,25x15
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11-Nov-04, 03:35 PM
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#135
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Registered User
Join Date: Nov 2003
Location: Georgia, near Atlanta
Age: 48
Posts: 173
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12:00pm
3 minute warm-up on stairstepper
Squats.........barx10,135x10,225x3,225x3,275x1,315 x1,325x1,335x4,350(missed)
Leg press....................................360x10,41 0x8,450x6,500x3,300x16
Flat bench barbell.......135x10,135x10,225x1,235x1,250x1,265x 1,185x10,185x10
Arnies...................................60x6 quit left inside elbow hurting
Seated presses behind neck on Smith Mach.........................100x8,100x8
Seated presses in front on Smith Mach............................120x8,120x8
Dips.....................................BW+40x8,B W+40x8,BW+40x8,BWx15,BWx15
New PR's on the squats and the bench presses! Haven't gone this heavy on bench's in quite some time, had no idea I could do this as 240 was my previous PR. 265 wasn't even that hard, maybe could have went higher but didn't want to bother the ONE guy in the gym that I recruited to spot my anymore. I was quite frickin' happy, as you can imagine!
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Tags
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