Timbers journal

[dana82]

Hey I was just looking at your ab routine. I have never seen some of these moves before. How long have you been doing them for? Do you think these work better than your common crunchies?

[Timbers]

Originally Posted by dana82

Hey I was just looking at your ab routine. I have never seen some of these moves before. How long have you been doing them for? Do you think these work better than your common crunchies?

about a month now. I do crunches also. It all works in together nicely

[Timbers]

Crappy workout today.
I didn't eat properly before going to the gym and it totally screwed everything up.
I woke up too late and only had a bagel and cup of yogurt, cup of coffee before leaving.
The caffieine made me jittery and the lack of enough food robbed me of my energy - arrrrgh!
Today was legs/shoulders/abs as posted prior.
I did everything I was supposed to but I felt like I was gonna die!
Well....Friday will be a new gym day, begin it well.

[Timbers]

Hey all, I've been gone a while - those ups and downs kept me away from the board for a while. I continued to train and even uped the intensity.
I now go to the gym 5x's a week and watch my diet closer than ever.
I keep a log of my diet and this helps me reach my numbers.
I'm lifting as heavy as I can and am NOT able to complete my 4th reps. When I am, then I'll move up in weight. A trainer put this routine together for me. We'll see how it's going in March and then tweek things from there.
So, here's is what I've been doing for the last couple of months:

Monday CHEST

incline db press 4 sets of 15 reps @ 15-20#'s
flat db press 4 sets of 15 reps @ 15-20#'s
smith press 4 sets of 15 reps @ 15-20#'s
laying fly 4 sets of 15 reps @ 15-20#'s
cable crossovers 4 sets or 15 reps @ 20-30#'s

Tuesday BACK

asst. pullups 4 sets of 12 reps @ 80% of body weight
(2 wide grip 2 close grip)
lat pull downs 4 sets of 15 reps @ 60 #'s
compound row machine 4 sets of 15 reps @ 60 #'s
vert. rows 4 sets of 15 reps @ 35 #'s
1 arm db rows 4 sets or 15 reps @ 15 #'s
hyper ext. 4 sets of 15 reps @ body wieght

Wed. SHOULDERS

warm up* side cable raises 2 sets of 20 reps at 10#'s
overhead db press 4 sets of 15 reps @ 15#'s
side lat raises 4 sets of 15 reps @ 5-10#'s
front raises 4 stes of 15 reps @ 5-10#'s
smith shoulder press 4 sets of 15 reps @ 10-20#'s
up right rows 4 sets of 12-15 reps @ 15-20#'s

Thursday LEGS

warm up* leg ext. (purple) 2 x 12 90 #'s
leg sled 3 sets of 15 reps @ 100#'s
db lunges 3 sets or 15 reps @ 15-20#'s
iso leg raises (red) 3 sets of 15 reps @ 15-20#'s
leg curls (red) 3 sets of 15 reps @ 50 #'s
V squats 3 sets of 15 reps @ 40-50#'s
calf raises 3 sets of each type 7-14 reps @ body weight
(feet straight, toes in heels out, heels out toes in)

Friday BI'S

standing alt. db curls 4 sets of 15 reps @ 10-15#'s
seated curls 4 sets of 15 reps @ 10-12#'s
preacher curls 4 sets of 15 reps @ 10-12#'s
straight bar curls 4 sets of 15 reps @ 25#'s
cable curls 4 sets or 15 reps @ 20-30#'s

Friday TRI'S

over French press 4 sets of 15 reps @ 20 #'s
tri kick back 4 sets of 15 reps @ 12 #'s
asst. dips 4 sets of 15 reps @ 80% body weight
cable ext. 4 sets of 15 reps @ 35#'s
tri pull downs 4 sets of 15 reps @ 20-30#'s

CARDIO twice a week. Light cardio I'll lose what I"m doing if I get too agressive with cardio.

ABS
3 times a week
trunk twist 2 sets of 25 reps
weighted crunches 3 sets of 25 reps
ball crunches 2 sets of 50 reps
leg lifts 3 sets of 15 reps