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16-Apr-08, 09:55 PM
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#241
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Registered User
Join Date: May 2004
Posts: 1,269
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Wednesday April 16, 2008
Bent Over Row 3X10-115lbsX135lbsX10
Behind the Back BB Curls 3X12- 95lbsX12-100lbsX12-105lbsX12
Pullups 3X15-15-15-15
Hammer Curls 3X12- 25lbsX12-30lbsX12-35lbsX12
Back Extension 3X12- +10lbsX12-+15lbsX12-+20lbsX12
BB Twists 3X12-20lbsX12-30lbsX12-35lbsX12
Pulldowns 3X8- 120lbsX8-140lbsX8-160lbsX8
Static Holds 3- 225lbs/15 seconds-235lbs/12seconds-245lbs/15seconds
and i'm done! legs are sore from yesterday's w/o. okay gott get to bed!
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16-Apr-08, 10:44 PM
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#242
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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Are those static holds deadlifts?
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18-Apr-08, 06:12 AM
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#243
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Registered User
Join Date: May 2004
Posts: 1,269
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no pierini, just pick the bar up and hold it, i think next tim ei'm going to go lighter for more time adn work my way up
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18-Apr-08, 06:13 AM
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#244
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Registered User
Join Date: May 2004
Posts: 1,269
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Thursday April 17, 2008
3.2 Mile Run: 31:49
150 Push Ups
300 Sit Ups
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18-Apr-08, 10:05 AM
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#245
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,201
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Quote:
Originally Posted by seraph
no pierini, just pick the bar up and hold it, i think next tim ei'm going to go lighter for more time adn work my way up
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Oops, I actually meant to ask the question that was your answer. I've never done those although I do spend one day a week doing static hold training and I really like how it makes my body feel. |
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19-Apr-08, 11:52 AM
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#246
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Registered User
Join Date: May 2004
Posts: 1,269
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Friday April 18, 2008
2 Mile(ish?) Run: 18:49
BB Bench Press 3X8- 135lbsX8-145lbsX8-150lbsX8
Arnold DB Press 3X10- 25lbsX10-30lbsX10-35lbsX7
Decline Bench Press 3X8- 135lbsX8-135lbsX8-145lbsX8
BB Shrugs 3X10- 135lbsX10-155lbsX10-165lbsX10
Dips 3X15- 15-15-15
Military Press 3X6- 65lbsX6-75lbsX6-85lbsX6
Side Lat Raises 3X10- 10lbsX10-10lbsX10-15lbsX10
Flyes 3X8- 70lbsX8-100lbsX8-120lbsX8
not too bad tonight. was hoping for some bigger numbers. it's weird after doing the crossfit stuff for a month or more i though i would be stronger in everything but i haven't done any isolation exercises in awhile so i wonder if it hurt my numbers? any rate i'm concentrating more on form than anything else
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Last edited by seraph; 19-Apr-08 at 12:04 PM.
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19-Apr-08, 12:01 PM
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#247
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Registered User
Join Date: May 2004
Posts: 1,269
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Saturday April 19, 2008
DB Curls 3X10- 25lbsX10-25lbsX10-30lbsX10
Pushdowns 3X10- 25lbsX10-30lbsX10-35lbsX10
Ball Crunches 3X25- 25-25-25
Twists 4X20-20-20-20-20
BB Curls 3X10- 40lbsX10-50lbsX10-70lbsX10
Skull Crusher 3X10- 40lbsX10-60lbsX10-70lbsX10
Leg Raises 3X20- 20-20-20-20
Cable Crunches 3X25-70lbsX25-80lbsX25-90lbsX25
my "that guy" arm workout, haha arms are a little sore and tires feeling now! like i said in yesterdays workout its been awhile since i've done isolated workouts. still a nice change!
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21-Apr-08, 09:11 PM
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#248
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Registered User
Join Date: May 2004
Posts: 1,269
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Monday April 21, 2008
Mtn. Biking 45 mins
150 Push Ups
300 Sit Ups
Bent Over Row 3X10-125lbsX135lbsX10-145lbsX10
Twists 4X20- 20-20-20-20
Pullups 3X15-15-15-15
Cable Crunches 3X25- 70lbsX25-80lbsX25-100lbsX25
Back Extension 3X12- +15lbsX12-+20lbsX12-+25lbsX12
Seated Leg Tucks 3X25- 25-25-25
Pulldowns 3X8- 130lbsX8-150lbsX8-170lbsX5
Balance Ball Crunches 3X25-25-25-25
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22-Apr-08, 09:43 AM
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#249
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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ooh mountain biking... it's that time of year again! Bye bye boarding, hello biking!
where do you go mtn biking, i figure you must be from MA since you go to wachusset..
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23-Apr-08, 06:43 AM
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#250
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Registered User
Join Date: May 2004
Posts: 1,269
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Tuesday April 22, 2008
2 Mile Run: 18:57
150 Push Ups
300 Sit Ups
Squats 3X10- 190lbsX10-210lbsX10-230lbsX10
Behind the Back BB Curls 3X12- 95lbsX12-105lbsX12-110lbsX12
Deadlifts 3X10- 225lbsX10-230lbsX10-235lbsX6
Hammer Curls 3X12- 25lbsX12-30lbsX12-35lbsX12
DB Lunges 3X10- 30lbsX10-30lbsX10-35lbsX10
Db Twists 3X12- 25lbsX12-30lbsX12-35lbsX12
Box Jumps 3X15- 15-15-15
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23-Apr-08, 06:44 AM
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#251
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Registered User
Join Date: May 2004
Posts: 1,269
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Quote:
Originally Posted by minime
ooh mountain biking... it's that time of year again! Bye bye boarding, hello biking!
where do you go mtn biking, i figure you must be from MA since you go to wachusset..
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i am in mass, i just went to some trails near where i live
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23-Apr-08, 01:19 PM
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#252
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I need a title!
Join Date: Apr 2006
Location: Boston
Posts: 3,662
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the only place really i've been is the Medford fells, pretty cool up there but we hope to try some different places this year!
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24-Apr-08, 06:37 AM
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#253
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Registered User
Join Date: May 2004
Posts: 1,269
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i'll have to look that up minime!
Wednesday April 23, 2008
Rest day.
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24-Apr-08, 06:37 AM
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#254
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Registered User
Join Date: May 2004
Posts: 1,269
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Thursday April 24, 2008
3.2 Mile Run: 30:36
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28-Apr-08, 05:38 PM
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#255
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Registered User
Join Date: May 2004
Posts: 1,269
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2.xx Mile Run: 19:48
150 Push Ups
300 Sit Ups
Squats 3X10- 200lbsX10-225lbsX10-235lbsX10
Deadlifts 3X10- 225lbsX10-235lbsX7-240lbsX7
Balance Ball Crunches 3X25- 25-25-25
Box Jumps 3X15- 15-15-15
Seated Leg Tucks 3X25- 25-25-25
DB Lunges 3X10- 30lbsX10-35lbsX10-40lbsX10
Cable Crunches 3X25- 75lbsX25-85lbsX25-100lbsX25
Oblique Twists 4X20- 20-20-20-20
whew, glad thats done. good workout though!
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