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07-Sep-07, 11:55 PM
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#31
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Join Date: May 2004
Posts: 1,225
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Wednesday September 5, 2007
Barbell Clean and Press 3X8- 65lbsX8-75lbsX8-95lbsX8
DB Lat Raise 3X12- 10lbsX12-10lbsX12-15lbsX12
Heavy Upright Rows 3X10-6-4 (failure)- 40lbsX10-50lbsX10-60lbsX4
Push Press 3X6-4-2-(failure)- 95lbsX6-100lbsX4-105lbsX2-105lbsX4
Standing Barbell Curls 3X8- 60lbsX8-60lbsX8-80lbsX8
Seated DB Curls 3X12 30lbsX12-30lbsX12-35lbsX8
Close Grip Press 3X10- 95lbsX10-115lbsX10-135lbsX7
Standing Tri-Extension 3X10- 40lbsX12-40lbsX12-50lbsX12
Wrist Curls 3X12- 20lbsX12-20lbsX12-25lbsX12
Reverse Wrist Curls 3X12- 20lbsX12-20lbsX12-25lbsX12
Reverse Crunches 5X25- 25-25-25-25-25
good workout today, looooong!!!
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07-Sep-07, 11:58 PM
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#32
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Registered User
Join Date: May 2004
Posts: 1,225
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Thursday September 6, 2007
Cardio- 2.7 mile run
situps/pushups
rode my bike for a bit at a local park
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08-Sep-07, 12:00 AM
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#33
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Site Admin
Join Date: Dec 2004
Location: Sacramento, California
Age: 53
Posts: 6,068
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Quote:
Originally Posted by seraph
good workout today, looooong!!!
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I was thinking the same thing until I read your final line.
Are you following a structured workout? What are your current goals?
Have you eaten any good California Mexican food since you've been out here? |
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08-Sep-07, 12:02 AM
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#34
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Registered User
Join Date: May 2004
Posts: 1,225
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Friday September 7, 2007
Squats 3X8- 185lbsX8-225lbsX8-235lbsX8
Lunges 3X10- 40lbsx10-40lbsX12-45lbsX12
Leg Curls 3X12- 70lbsX12-70lbsX12-80lbsX12
Seated Calf Raises 3X15- 140lbsX12-140lbsX12-145lbsX12
Stiff Leg Deadlift 3X10-6-4-(failure)- 135lbsX10-225lbsX6-235lbsX4-235lbsX5
Good Morning 3X10-6-4-
Crunches 5X25- 25-25-25-25-25
whoops i didnt write the goodmorning's down in my notebook, have to get those in next week, other than that it was a good workout. hope everyone has a good weekend!
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10-Sep-07, 07:18 PM
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#35
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Registered User
Join Date: May 2004
Posts: 1,225
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Monday September 11, 2007
Bench Press 3X8- 135lbsX8-140lbsX8-145lbsX8
Decline Press 3X8- 135lbsX8-135lbsX8-140lbsX8
DB Pullover 3X10- 45lbsX10-50lbsX10-55lbsX10
Chin Ups (50 total)- 15-15-10-10
Bent Over Barbell Rows 3X8- 135lbsX8-135lbsX8-140lbsX8
Deadlift 3X10-6-4 (failure)- 135lbsX10-225lbsX6-240lbsX4-240lbsX6
Crunches 5X25- 25-25-25-25-25
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10-Sep-07, 07:30 PM
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#36
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Join Date: May 2004
Posts: 1,225
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Quote:
Originally Posted by pierini
I was thinking the same thing until I read your final line.
Are you following a structured workout? What are your current goals?
Have you eaten any good California Mexican food since you've been out here?
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pierini, i am following a workout i previously did back in 2005? i'm trying to gain back some size that i lost, so i'm eating a lot and taking a weight gainer, weighed in at 165ish the other night so its working, went to one mexican place right near the russian river a couple weeks ago, it was pretty good!!
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12-Sep-07, 08:31 AM
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#37
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Join Date: May 2004
Posts: 1,225
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Tuesday September 11, 2007
Cardio- 3 mile run: 25:41
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13-Sep-07, 06:48 PM
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#38
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Registered User
Join Date: May 2004
Posts: 1,225
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September 12, 2007
Barbell Clean and Press 3X8- 70lbsX8-80lbsX8-95lbsX8
DB Lat Raise 3X12- 10lbsX12-10lbsX12-15lbsX12
Heavy Upright Rows 3X10-6-4 (failure)- 40lbsX10-50lbsX10-60lbsX4
Push Press 3X6-4-2-(failure)- 95lbsX6-100lbsX4-105lbsX2-105lbsX6
Standing Barbell Curls 3X8- 60lbsX8-70lbsX8-80lbsX8
Seated DB Curls 3X12 25lbsX12-25lbsX12-30lbsX12
Close Grip Press 3X10- 95lbsX10-115lbsX10-135lbsX10
Standing Tri-Extension 3X10- 40lbsX12-50lbsX12-60lbsX12
Wrist Curls 3X12- 20lbsX12-20lbsX12-25lbsX12
Reverse Wrist Curls 3X12- 20lbsX12-20lbsX12-25lbsX12
Reverse Crunches 5X25- 25-25-25-25-25
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13-Sep-07, 06:49 PM
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#39
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Join Date: May 2004
Posts: 1,225
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September 13, 2007
Cardio - 1.5 mile run: 11:59
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15-Sep-07, 12:49 AM
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#40
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Registered User
Join Date: May 2004
Posts: 1,225
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Friday September 13, 2007
Squats 3X8- 200lbsX8-230lbsX8-235lbsX8
Lunges 3X10- 40lbsx10-40lbsX12-45lbsX12
Leg Curls 3X12- 70lbsX12-80lbsX12-90lbsX12
Seated Calf Raises 3X15- 140lbsX12-145lbsX12-150lbsX12
Stiff Leg Deadlift 3X10-6-4-(failure)- 135lbsX10-230lbsX6-240lbsX4-230lbsX5
Good Morning 3X10-6-4-
Crunches 5X25- 25-25-25-25-25
missed the good mornings again forgot to write em down in my notebook, oh well, good workout though. legs will be sore tomorrow.  :
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18-Sep-07, 08:06 AM
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#41
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Registered User
Join Date: May 2004
Posts: 1,225
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Monday September 17, 2007
Squats 3X8- 225lbsX8-230lbsX8-245lbsX8
Lunges 3X10-
Leg Curls 3X12- 70lbsX12-80lbsX12-90lbsX12
Seated Calf Raises 3X15- 140lbsX12-145lbsX12-150lbsX12
Stiff Leg Deadlift 3X10-6-4-(failure)- 140bsX10-235lbsX6-240lbsX4
Good Morning 3X10-6-4-
Crunches 5X25- 25-25-25-25-25
overall had a decent workout, lower back started to tense up before i went to the gym, got therefelt okay then after the stiff leg deads my lower back was super tight, so i skipped the good mornings and the lunges, although i probably could have done the lunges.
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18-Sep-07, 03:01 PM
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#42
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
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Nice squat work man
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23-Sep-07, 12:04 AM
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#43
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Registered User
Join Date: May 2004
Posts: 1,225
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thanks greg, wish the rest of the week went so well.
last saturday myself and other coasties participated in "rebuilding petaluma" we went to an elderly mans house and framed out a sidewalk and poured concrete. lots of fun, and felt good about it, however when i got back my right wrist was bothering me.
fast forward to wednesday, it was really swollen and sore, went to medical on base and the doc said i pulled the tendons in it and i need to take it easy for a bit.
so the rest of the week went like this:
Wednesday September 19, 2007
Cardio - 3 mile run
Thursday September 20, 2007
played 2 games of volleyball
Friday September 21, 2007
Cardio - 3 mile run
Saturday September 22, 2007
DB Lat Raise 3X12 - 10lbsX12-10lbsX12-15lbsX12
Standing BB Curls 3X8 - 30lbsX8-30lbsX8-40lbsX8
Close Grip Press 3X10 - 65lbsX10-70lbsX10-80lbsX10
Crunches 5X25- 25-25-25-25-25
well that's it for me, im hoping that ill be ready to go this week, we'll see though, wrist is still sore
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24-Sep-07, 09:40 PM
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#44
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Registered User
Join Date: May 2004
Posts: 1,225
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Monday September 24, 2007
Squats 3X8- 225lbsX8-230lbsX8-240lbsX8
Lunges 3X10- 40lbsx10-45lbsX10-50lbsX10
Leg Curls 3X12- 70lbsX12-80lbsX12-90lbsX12
Seated Calf Raises 3X15- 140lbsX15-145lbsX15-155lbsX15
Stiff Leg Deadlift 3X10-6-4-(failure)- 150lbsX10-225lbsX6-230lbsX4-230lbsX8
Good Morning 3X10- 95lbsX10-100lbsX10-105lbsX10
Crunches 5X25- 25-25-25-25-25
good leg day, legs are gonna be sore tomorrow, wrist feels better too!
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26-Sep-07, 11:53 PM
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#45
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Registered User
Join Date: May 2004
Posts: 1,225
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Wednesday September 26, 2007
Bench Press 3X8- 135lbsX8-145lbsX8-155lbsX6
Incline Press 3X8- 105lbsX8-115lbsX8-135lbsX8
DB Pullover 3X10- 45lbsX10-50lbsX10-60lbsX10
Chin Ups (50 total)- 15-15-10-10
Bent Over Barbell Rows 3X8- 135lbsX8-135lbsX8-140lbsX8
Deadlift 3X10-6-4 (failure)- 135lbsX10-235lbsX6-245lbsX4-245lbsX6
Crunches 5X25- 25-25-25-25-25
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