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20-Jul-04, 05:39 PM
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#16
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Registered User
Join Date: Jun 2004
Location: Goodfellow AFB
Age: 24
Posts: 49
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Yesterday I did chest and tris.
I did flat, incline, and decline bench w/ dumbells. I did 2 sets of 8, each w/ 35# db's. * Right now I'm concentrating on form more than lifting heavier.
Skullcrushers-
30# 1x8
40# 1x8
50# 1x8
Dips-
@ body weight- 15,10,10
* a big improvement from last week on the dips.
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23-Jul-04, 08:09 PM
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#17
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Registered User
Join Date: Jun 2004
Location: Goodfellow AFB
Age: 24
Posts: 49
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I accidently entered the same post twice.
Last edited by mikey mike; 23-Jul-04 at 08:14 PM.
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23-Jul-04, 08:12 PM
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#18
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Registered User
Join Date: Jun 2004
Location: Goodfellow AFB
Age: 24
Posts: 49
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Today was the first day I've worked out since Monday. I've been extremely busy with work and working on my car. Today I was supposed to work on just my back and bis but I decided to throw in a little chest and tris since I didn't do them yesterday.
Back-
Seated cable rows-
105# 1x8
120 1x6
135 1x4
Lat pulldowns-
90# 1X8
120 1x6
135 1x4
Back extensions-
120# 1x10
210 1x10
270 1x10
Good mornings-
60# 2x10
Biceps-
BB curls-
40# 1x10
50 1x10
DB curls-
25# 1x10
Chest-
Incline DB- 35# 2x8
Decline DB- 35# 2x8
Flat Bench DB- 35# 2X8
Tris-
Skullcrushers-
40# 1x8
50# 1x8
Dips-
@ bodywieght- 20,14,11,5 |
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24-Jul-04, 08:44 PM
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#19
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Registered User
Join Date: Mar 2004
Location: Southern Illinois
Age: 26
Posts: 870
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Horizontal calves? Is that seated or standing calf raises or something else? Nice squats  and congrats on getting to 200!!
__________________
Failure is not falling down, it is not getting up again.
The moment you tell yourself you can do it, you can.
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24-Jul-04, 09:00 PM
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#20
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Registered User
Join Date: Jun 2004
Location: Goodfellow AFB
Age: 24
Posts: 49
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Andrea, they are really seated calf raises. The machine I do them on calls them horizontal calves. And thanks for the support.
Today was my legs and shoulders day. I forgot the gym closes at 6pm today and I didn't have a chance to do shoulders.
Seated calf raises-
150# 1x10
190 1x10
250 1x10
Seated leg press-
250# 1x10
390 2x10
Squats-
135# 1x8
225 1x8
275 1x4
My legs felt great today except for my left knee getting a little sore on my second to last rep on the squats. My sore knee was the only reason I didn't do 8 reps on the last set. I've been playing basketball alot lately and my knee gets sore from time to time, I think I'm going to stop playing ball for about 2 weeks and see how it feels after the break. |
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24-Jul-04, 09:01 PM
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#21
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Registered User
Join Date: Mar 2004
Location: Southern Illinois
Age: 26
Posts: 870
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I like your signature. Very true!!
__________________
Failure is not falling down, it is not getting up again.
The moment you tell yourself you can do it, you can.
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24-Jul-04, 09:07 PM
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#22
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Registered User
Join Date: Jun 2004
Location: Goodfellow AFB
Age: 24
Posts: 49
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Yup... Yoda is a very wise man.
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27-Jul-04, 04:29 PM
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#23
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Registered User
Join Date: Jun 2004
Location: Goodfellow AFB
Age: 24
Posts: 49
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Yesterday was my chest and tris day.
Flat bench DB's-
40# 1x8
45# 1x8
50# 1x8
Incline bench DB's-
35# 1x8
40# 2x8
Decline Bench DB's-
40# 3x8
Cable Flys-
40# 1x8, 1x6
Cable Pushdowns-
65# 1x8
75# 1x8
85# 1x8
Skullcrushers-
40# 1x8
50# 1x8
60# 1x6
Dips-
@Bodyweight 14, (5 Min. Break), 20,14,12 |
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27-Jul-04, 10:42 PM
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#24
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Registered User
Join Date: Jun 2004
Location: Goodfellow AFB
Age: 24
Posts: 49
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Today was my back and bis day.
Lat pulldowns-
90# 1x8
120 1x8
135 1x8
150 1x4
Seated cable rows-
105# 1x8
120 1x8
135 1x8
165 1x5
Bentover rows-
115# 1x8
145 2x8
BB curl-
50# 2x8
Pull ups-
4,6 |
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29-Jul-04, 07:23 PM
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#25
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Registered User
Join Date: Jun 2004
Location: Goodfellow AFB
Age: 24
Posts: 49
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Today was chest and tris day.
Flat bench DB's-
40# 1x8
50 1x8
60 1x5
Incline Bench DB's-
40# 2x8
50 1x6
Decline Bench DB's-
40# 3X6
Cable Flies-
30# 1x8
40 1x6
50 1x2.5
Skullcrushers-
50# 1x6
60 1x4
Pushdowns-
60# 1x8
70 1x8
80 1x8
Dips-
@ Bodyweight- 23,10,13
My form was great on the bench workouts, even with the 60's. Usually when I get up to 50's it gets a tad bit sloppy but not today. Now I'm going to start bringing the weight down further then I have been.
Last edited by mikey mike; 29-Jul-04 at 07:58 PM.
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30-Jul-04, 09:37 PM
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#26
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Registered User
Join Date: Jun 2004
Location: Goodfellow AFB
Age: 24
Posts: 49
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Today was my legs and shoulders day.
Seated calf raises-
190 1x10
230 1x10
270 1x10
Seated uni-lateral leg press-
135 1x10
180 2x10
* The weight listed is the weight for each leg. This was the first time I used a plate loaded machine to do this work out. I actually like it alot more.
Squats-
185 1x10
225 1x8
275 1x4
* This was also the first time I did squats without the smith machine. I always felt safer with the smith machine, but today I said to myself,"What the hell..." I was expecting to be able to do no more than 200#'s, but I ended up matching my pr on the smith machine. I felt very comfortable doing squats today, however, I was only doing parallel squats.
DB Shoulder Press-
35 3x8
DB Front Raises-
20 3x10
DB Lateral Raises-
20 2x8
Sit-ups-
2x50
And I threw in a quick game of basketball at the end.
I think I had a pretty good work out today. |
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17-Aug-04, 12:13 AM
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#27
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Registered User
Join Date: Jun 2004
Location: Goodfellow AFB
Age: 24
Posts: 49
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I'm back!!! I've been busy as hell lately. I only went to the gym once last but now i'm back with a vengence. Today I worked out my chest, tris, and calves.
flat bench db's-
40 1x8
50 1x8
70 1x5
incline db's-
40 1x8
45 1x8
decline bb-
175 1x6, 1x4
skullcrushers-
40 1x8
50 2x8
pushdowns-
70 1x8
90 1x8
110 1x8
dips-
@bodyweight 15,10,5
seated calf raises-
170 1x10
250 1x10
310 1x10
200 3x40 (yes...200# 3x40)
My dips have decrease a lot over the last 2-3 weeks. I have no idea whats going on with that. I tried something different today, I read a post from HitManSE about the calf raise thing and dedcided to give a shot after me regular calf workout. This little routine is no joke. When I got to about 25-30 on each set my calves started to burned. When I got to 35+ it felt like my calves were being ripped out. But it felt good. |
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Tags
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bench press, bentover row, bentover rows, body fat, body weight, cable flys, cable push, cable pushdown, cable row, cable rows, calf raise, calf raises, decline bb, decline bench, decline db, dumbbell shoulder, dumbbell shoulder press, dumbell raises, flat bench, flat bench press, hammer curl, hammer curls, incline bb, incline bench, incline db, incline press, lat pull, lat pulldown, lateral raise, lateral raises, left knee, leg press, leg workout, lifting heavier, max squat, muscle growth, normal routine, parallel squat, plate loaded, play basketball, playing basketball, pound bench, seated cable row, seated cable rows, seated calf raise, seated calf raises, seated leg press, shoulder press, smith machine, standing calf raise, standing calf raises, three hours, tricep pushdowns, workout routine  |
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