LPMNDCTE's fat down / muscle up JOURNAL

[LPMNDCTE]

I was built many years ago, but I let myself become a fat slob. Now, I started lifting weights again about 3 weeks ago. This is my workout routine. I will post sets and reps later:



Here are my current measurements:

Right Thigh - 25 3/4"
Left Thigh - 25 5/8"
Stomach - (from belly button as start point) - 45 3/8"
Chest (Nipple to Nipple measurement) - 44 5/8"
Left Arm - 15 3/4"
Right Arm - 15 3/4"
Neck - 16 3/8"
Right Calf - 16 4/8"
Left Calf - 16 3/8"



Here is my workout routine. I will post sets and reps later:



*Sunday*

Total Back (Home Workout, Dead lifts, pull-up, upright rows, side rows)
Cardio X (P90X Workout)
X Stretch (P90X Workout)


*Monday*

Chest (Home Workout) (Bench Press, Incline Bench Press, Dumbell Incline)
8 minute Abs Basic Video
Cardio X (P90X Workout)




*Tuesday - Total Legs*

Seated Leg Press - 3 Sets (180 lbs)
Upright Seated Leg Press - 3 Sets (235lbs)
Reverse Leg Curls - 3 Sets (70 lbs)
Leg Curls - (2 sets 50 lbs; 1 set 70lbs)
Leg Spreads Outside Thigh - 3 sets 120lbs
Leg Spreads Inside with angle 5 - (2 sets 140lbs; 1 set 110 lbs)
2 Sets of 7 story Steps


My Tuesday Home Routine:

Cardio X




*Wednesday*

Biceps (Home Workout) Preacher Curl with Barbell, Dumbells, and ALT Dumbells
Triceps (Home Workout); barbell lift, kickbacks, extensions, raises
Cardio X (P90X Workout)
Ab Ripper X (P90X Workout)



*Thursday*
Cardio X (P90X Workout)
Shoulders (Home Workout)


Friday - Rest Day
8 minute Abs Basic Video


Saturday - Rest Day
X Stretch (P90X Workout)



---------------------------------------

Goals: To increase muscle mass, while reducing fat.

Increase: Arms, Legs, Forearms, Neck

Decrease - Obleks and abs

[LPMNDCTE]

Just added 7 Story Steps to my workout. I try to do 4 sets of these each day that I go to work to insure that my cardio and heart remain in good condition. In addition to this, my breathing seems to be a little better when I do cardio as well. I will do legs later today in the GYM. Legs are the only excersize that I complete in the Gym. All other excersizes are performed at home. I completed 2 sets so far

[LPMNDCTE]

*TUESDAY WORKOUT UPDATE*

This day is dedicated to Leg Workouts. I performed this routine at the WRAMC GYM:

Seated Leg Press - 3 Sets (180 lbs)
Upright Seated Leg Press - 3 Sets (235lbs)
Reverse Leg Curls - 3 Sets (70 lbs)
Leg Curls - (2 sets 50 lbs; 1 set 70lbs)
Leg Spreads Outside Thigh - 3 sets 120lbs
Leg Spreads Inside with angle 5 - (2 sets 140lbs; 1 set 110 lbs)
2 Sets of 7 story Steps


My Tuesday Home Routine:

Cardio X


I used the Cardio X Portion of the PS 90X Workout System (which is very fun). In the future, I look to raise the weights, difficulty, and maybe sets by 1 increment. But, this is pending on what I do for cardio in the future. I may shift from Cardio X to Plyometrics, but for now Cardio X and 7 story step climbing will be my main sources of Cardio.

[LPMNDCTE]

I know a lot of people want to know about supplements, protein drinks, food, and other stuff. This is what I use so far:

Daily Vitamin - I try to take a daily vitamin once a day, but sometimes I forget it.

Ensure Drink - I try to drink an ensure drink 3 x a week. Since these drinks are 250 calories, I drink them sparringly (but not as a meal replacement). Only as a supplement.

[LPMNDCTE]

Wednesday update - Since I only did 8 minute abs today and did a half ass job on them, I will move Ab Ripper X to another day. I did not get much sleep, but i will try to bring intensity into my total arm workout. The Preacher Curl will be my main focus for biceps. Lying tricep extensions will form my basis for Triceps.

[LPMNDCTE]

Had to drop Ab Ripper X from Wednesday's workout because I'm too busy. Besides, I like to train concetrated abs together in sets. (not splits). I still plan on performing my Biceps and Triceps today in a homebrew type of workout.

[LPMNDCTE]

Just removed the Cardio X from Wednesdays workout and replaced it with X - Stretch from PS90 X System. This is because I want my legs to get the maximum rest they need since they had a moderate workout yesterday.

[LPMNDCTE]

Here is my updated workout routine:



*Sunday*

Total Back (My Homebrew custom Workout: Dead lifts, pull-up, upright rows, side rows)
Cardio X (P90X Workout)
X Stretch (P90X Workout)


*Monday*

Chest (My Homebrew custom Workout:) (Bench Press, Incline Bench Press, Dumbell Incline)
8 minute Abs Basic Video
Cardio X (P90X Workout)




*Tuesday - Total Legs *

WRAMC GYM WORKOUT:

Seated Leg Press - 3 Sets (180 lbs)
Upright Seated Leg Press - 3 Sets (235lbs)
Reverse Leg Curls - 3 Sets (70 lbs)
Leg Curls - (2 sets 50 lbs; 1 set 70lbs)
Leg Spreads Outside Thigh - 3 sets 120lbs
Leg Spreads Inside with angle 5 - (2 sets 140lbs; 1 set 110 lbs)
2 Sets of 7 story Steps


My Tuesday PS 90X Workout:

Cardio X




*Wednesday*

Biceps (Home Workout) Preacher Curl with Barbell, Dumbells, and ALT Dumbells
Triceps (Home Workout); barbell lift, kickbacks, extensions, raises
8 minute Abs Video



*Thursday*
Cardio X (P90X Workout)
Shoulders with chest maybe ????(Home Workout)


Friday - Rest Day
8 minute Abs Basic Video



Saturday - Rest Day
X Stretch (P90X Workout)

[LPMNDCTE]

Yes, I just finished a grueling Total Arm workout. I really maxed out on this. I did 12 sets of preacher curls. (4 sets barbell, 4 sets ez curl close grip, and 4 sets ez curl wide grip). Furthermore, I performed 3 sets of alt dumbell curls. In addition to this, I performed 6 or 7 sets of lying tricep extensions, 4 sets of kickbacks, 4 sets of overhead tricep press, and 6 sets of press ups using my own body weight & a weight bench. One more day to go and I will have two full days of rest..

:)

[LPMNDCTE]

Tomorrow, I will try to perform a shoulder (primary muscle) workout that will include a brief chest (secondary muscle). I will mainly use dumbells and possibly kettle weights for this workout. (I wont use any barbells for this workout). For Cardio, I will use Plyometrics.

[LPMNDCTE]

*Thursday Home Workout Planned*

I decided a small part of the P 90X System and my own home workout to ensure that I build my strength. I will use my excersize ball for the 1st time. Here are my own plans for shoulder development:

I need to develop the anterior, medial, and posterior deltoids. I will use these excersizes:


Seated Barbell Press (using a chair)
Standing Side Lateral Raises using Dumbells
Standing Front Lateral Raises using Dumbells
Bent Lateral Raises using Dumbells
Seated Dumbbell Press On The Stability Ball

I will most likely do 2 sets of each excersize (after I perform my warmup of each to determine how much I can lift.)

[LPMNDCTE]

Change in schedule. Due to many of these excersizes having an affect on my triceps, I will take today off and perform these excersizes on Friday. Today will be a full day of rest....

*FRIDAY Home Workout Planned*

I decided a small part of the P 90X System and my own home workout to ensure that I build my strength. I will use my excersize ball for the 1st time. Here are my own plans for shoulder development:

I need to develop the anterior, medial, and posterior deltoids. I will use these excersizes:


Seated Barbell Press (using a chair)
Standing Side Lateral Raises using Dumbells
Standing Front Lateral Raises using Dumbells
Bent Lateral Raises using Dumbells
Seated Dumbbell Press On The Stability Ball

I will most likely do 2 sets of each excersize (after I perform my warmup of each to determine how much I can lift.) I 'll probably add Ab Ripper X to my workout and 8 minute abs...

[LPMNDCTE]

Just finished my shoulder routine and I completed most of the Cardio X. I performed this before work, so I was tired because I did the routine so early.

Friday:

Seated Barbell Press (using a chair)
Seated Dumbell Press (using a chair)
Standing Side Lateral Raises using Dumbells
Standing Front Lateral Raises using Dumbells



I decided not to use the stability ball yet. Also, I will work splits today so I have to do my ab routine when I get home...

[LPMNDCTE]

Final Changes made to my workout routine:



*Sunday*

Total Back (My Homebrew custom Workout: Dead lifts, pull-up, upright rows, side rows)
Cardio X (P90X Workout)
X Stretch (P90X Workout)
8 minute Ab Video

*Monday*

Chest (My Homebrew custom Workout
Barbell Bench Press (55 lbs on each side)
Barbell Incline Bench Press (35 lbs on each side)
Dumbbell Incline Press (20lbs on each side)
Push-ups

Cardio X (P90X Workout)
4 sets of 7 Story Steps



*Tuesday - Total Legs *

WRAMC GYM WORKOUT:

Seated Leg Press - 3 Sets (180 lbs)
Upright Seated Leg Press - 3 Sets (235lbs)
Reverse Leg Curls - 3 Sets (70 lbs)
Leg Curls - (2 sets 50 lbs; 1 set 70lbs)
Leg Spreads Outside Thigh - 3 sets 120lbs
Leg Spreads Inside with angle 5 - (2 sets 140lbs; 1 set 110 lbs)
2 Sets of 7 story Steps



My Tuesday PS 90X Workout:

Cardio X
Ab Ripper X



*Wednesday*

Biceps (Home Workout)
Preacher Curl with Barbell
Preacher curl with EZ Curl bar
Preacher Curl with ALT Dumbells

Triceps (Home Workout);
barbell lift,
kickbacks
extensions
raises

No Cardio



*Thursday - Rest Day*







*Friday Shoulders*

Cardio X (P90X Workout)
Shoulders with chest maybe ????(Home Workout)
8 minute Ab Video
Ab Ripper X
Plyometrics
4 sets of 7 Story Steps


*Saturday - Rest Day*

[LPMNDCTE]

added a lower back excersize call 'Good Mornings' to my Sunday workout. Next week, I hope to add pull-up and chins up. My beachbody bar has arrived and I should be able to work on my back a bit more

[LPMNDCTE]

finished 3/4's of the cardio x video today. my flexibility and jump ability seems to be coming along fine. I still want to continue to stretch more...

[LPMNDCTE]

Just completed 2 sets of 7 story steps. The warmer the temperature outside gets, the more harder these are to do... But, they work and give my legs great definition...

[LPMNDCTE]

Just completed 2 sets of 7 story steps. The warmer the temperature outside gets, the more harder these are to do... But, they work and give my legs great definition...



added to more sets to bring my total sets to 4. My legs are starting to feel muscular and that part of my body is getting in shape very well...

[LPMNDCTE]

finished a descent workout today. I did this:

WRAMC GYM WORKOUT:

Seated Leg Press - 4 Sets (230 lbs)
Upright Seated Leg Press - 4 Sets (235lbs)
Reverse Leg Curls - 3 Sets (50 lbs)
Leg Curls - (2 sets 70 lbs; 1 set 50lbs)
Leg Spreads Outside Thigh - 3 sets 120lbs
Leg Spreads Inside with angle 5 - (3 sets 140lbs)
Seated Calf Press 45lbs
2 Sets of 7 story Steps

I introduced the PS 90X Workout (Kempo X) to my workout routine...

[LPMNDCTE]

Since I did my leg workout yesterday, I will not do any excersize today. However, today is total arms and I want to work on my Biceps, Triceps, Wrist, Fore Arms. In addition to this, I will perfomr my 8 minute AB Workout and introduce Ab Ripper X into my workouts....

[LPMNDCTE]

finished a total arm workout. I will put off abs til tommorrow and hit my abs with the 8 minute workout and the ab ripper x. My strength is coming along great so far...

[LPMNDCTE]

Well, Im still on course to getting my muscles back. I performed both the 8 minute abs and AB Ripper X Videos. I will continue to work ground abs and obleks about 3x a week.

[LPMNDCTE]

In addition to the previous post, I complete 2 sets of 7 story steps, but I want to stretch when I get home... I may complete either the Kempo X or Cardio X Video today....

[LPMNDCTE]

I completed the Cardio X, but my body is telling me that I overdid my excersize routine. I will draw up yet another exercize plan that incorporates major and minor muscle groups within it...

[LPMNDCTE]

Had my friend join me for a shoulder workout. We also hit the chest lightly, but really concentrated on the shoulder doing scarecrows, barbell press, incline and regular bench with dumbells, front and side lifts. I finished with modified push-ups and now I get a day of rest tomorrow. I do the Kempo X for cardio today...

[LPMNDCTE]

Total day of rest today (Saturday). I'm letting my body recoupurate from a vicious workout yesterday. I need to rest up for Sunday's workout...

[LPMNDCTE]

WELL, today is Sunday. I finished about half of the the Plyometrics Video today. I wanted to make sure that I didnt overdue it today. In a few hours, I will work on back with my friend. I downloaded a few videos on back excersizes to make sure everything is done properly.... By the way, I also completed the 8 minute ab video and did a little of the Ab Ripper X Video...

[LPMNDCTE]

Sunday: Today, most of my back routine will be done with free weights (both dumbells and barbell workouts)

[LPMNDCTE]

Just completed the last piece of Sundays workout. I have my multiple machine backup and working after I re-ran the wires. I did wide grip pull downs, close grips pulldowns, barbell lift for back, dumbell pulls, good mornings, and lat front/side dumbell pulls.

GREAT WORKOUT TODAY...

[LPMNDCTE]

Yesterday, I completed my chest workout and added flys into the routine. My max bench press has increased. in addition to this, my flexibility and stamina have increased as well....

[LPMNDCTE]

just finished 2 sets of 7 story steps and my leg workout. I still have to do my cardio later today though... I'm feeling like Im in great shape now... I will work on eating better starting tonight!!!!

[LPMNDCTE]

Forgot this workout plan. I decided to just follow the P90X Plan and will start this Sunday. I will come some weight training and add it in, but I need more recovery time and more time with my family...

[LPMNDCTE]

Yesterday, I completed my total arm workout. I was burned out because I lifted off schedule and didnt have any fuel to go on. I didn't get sleep, but I managed to do a subpar job on completed the workout...


TODAY = REST and working on my nutrition plan...

[LPMNDCTE]

Well, go one more custom workout left. Today, I will work on my shoulders as my last workout with lifting weights. I'll probably do 30 minutes of low impact excersize on the treadmill. However, if the weather is nice outside then I will take my son for a walk for 30 minutes. Since this is my last personalized workout, I will probably rest Saturday and Sunday.... Then, its time to bring it with the P90X System...

[LPMNDCTE]

Just finished my final Shoulder workout.... I will rest Saturday and Sunday... Then, its P90X TIME!!!!

[LPMNDCTE]

well,...

Im on my 2nd day of the P90x system. I was gassed out in Plyometrics.. my energy left 12 minutes into the program. I need to alter my eating habits a bit and proportion dairy products throughout the day, instead of consuming them all at once...

[LPMNDCTE]

Well, this is my 4th day of the system. I will alter the system a bit to fit the needs of my body. I need to add more weight and a few of my homebrew excersizes to make my body work harder... In addition to this, I updated my diet plan a bit to fit my needs and wants.

[LPMNDCTE]

Okay, I stopped the complete PS 90X system and make some changes to my routine to include some of the PS 90X and a homebrew workout plan. Here is my 3rd day workout plan for shoulders, arms, and abs...I have a slight shoulder injury that I currently have to heal from, but this is what I will do tomorrow...

*** Day THREE (Total Arms & Shoulders) ***

---- Biceps ----

2 sets of wide grip barbell preacher curls
2 sets of close grip barbell preacher curls
3 sets preacher dumbell alt curls
3 sets preacher wide grip easy curl bar curls
3 sets preacher close grip easy bar curls
2 sets P90X version of alt dumbell curls


--- Triceps ---

5 sets of bench dips
3 sets of skull crushers
3 sets of dumbell overhead extenstions
lying extensions
2 sets of push downs on the machine
2 sets of kettle weight kickbacks


--- Shoulder ---

2 sets dumbell Military Press
barbell military press
2 sets front lifts
side lifts
2 sets scare crows




---- Abs ----
Leg Lifts on Golds Gym Machine
8 minute abs
Ab Ripper X


--- Cardio ---
Kenpo X


4/19/09 - Mental note to myself - DO ABS 1st!!! Because of light pain in my shoulder, I may only perform 6 sets and take out the barbell military press and side lifts until may shoulder is fully functional. Right now, I believe that my shoulder is at least 75% healed. I need to ensure that I work on my abs at the beginning of this workout routine today. Also, I need to ensure that I record how much weight and the reps of the weight that I can do. I'm working on maximum reps because I want to feel the burn in this workout.

[LPMNDCTE]

just finished my ab workout. I give it a 8/10 for difficulty. this is because I did not work my obleks hard enough. I will pay close attention to this during my next ab workout....

[LPMNDCTE]

cool.. today I will do legs... Most Likely, I will do the P90X version of legs - Minus the back exercises....


For exercise, I may just walk around because I don't have enough room to exercise because of new funiture and stuff in the house..

[LPMNDCTE]

Just finished up back and chest again. This workout was pretty good. Also, I worked on the P90XVersion of abs, and some other abs stuff. A 30 minute walk finished my workout...

[LPMNDCTE]

JUST got in a good total arm workout yesterday. I was kinda tired and distracted, but I still managed to work arms pretty good.

Today, I will most likely go to the Gym and work legs... Usually, I do the P90X legs routine, but I do not think I will have the time to work on legs tonight so I will do them on my lunch break...

[LPMNDCTE]

Just finished my gym workout. Didnt work the glutes because the machine was down, but i did leg presses, seated curls, and the hip machine (inner and outer). I also walked for 30 minutes on the treadmill....

[LPMNDCTE]

Tomorrow: I will do back, neck, abs, obleks and chest for tomorrow's grueling workout. Since I want to cut the grass today, I need to make sure I stretch tonight...

After this workout, I will get a full two rest period but I think I have to move funiture on Friday which sucks but oh well....

[LPMNDCTE]

Just did some of the P90X Abs Routine and walked 30 minutes. I got a little more stricter with my diet as well. Here is the beginning part of my diet plan:


Protein Shake with 100% Whey, 2 TBLS Peanut Butter, Banana, 3 TBLS Cottage Cheese, & 1 Cup Skim Milk "Protein
Protein
Fruit
Dairy
Dairy"
2 Boiled Eggs Protein
GrapeFruit Fruit
Tuna Fish Protein
Cheese Stick Dairy
"Exercise - Abs
& 30 min walk"
"Salad - Lettuce, Onion,
Tomato, Shredded Carrots, Spinach Leafs, & Fat Free French Dressing" Veggie
Vitamin Water
Mixed Nuts & Raisins Snack
Stawberry Yogurt Snack
"Self-Made Meal
Replacement Bar" Protein

[LPMNDCTE]

I guess I need to up my intake of calories. When I finished my workout, I was hungry so I eat tuna cassorole. I also ate a steak and piece of chicken for dinner.

[LPMNDCTE]

Yesterday, I mainly performed back and chest exercises without weights because I overdid my back last week. I think i have a good routine now but I may switch it up soon to get the maximum benefits of the exercise...

[LPMNDCTE]

Today and tomorrow I will have a full day of rest. These two days will be rest from both exercise and weightlifting...Next week, I will lift heavy 3 out of the 5 days a week and then do mainly exercises without weights on the other two days...

[LPMNDCTE]

Quick update. I lost about 25lbs so far, but I will switch up my routine a bit to incorporate more exercise. I suffer from not getting alot of sleep, so I want to be careful to rid myself of injury. I only ran today, but my gains are still moderately okay. I need to make one more final adjustment to my diet plan to reduce gas and I will be good to go....

I plan to incorporate a Billy Blanks video at least once a week in my workout routine...

[LPMNDCTE]

My Bench Press has increase from only being able to do 33lbs on each side to being able to lift two 45lbs on each side. I think this took me about 3-4 months? Cant remember exactly...

Previous Max - a shameful 66lbs plus weight of the bar (done about 8 reps)
Current Max - 180lbs plus weight of the bar (done about 2 reps)

The wrist injury is a major factor in this as well, but I can now hold my head up high..

[LPMNDCTE]

Okay... Its time for me to take measurements again. I hope to have these up today or tomorrow.

I'm in the process of switching from a low fat/carb diet to a TCD. While switching, I noticed a slight increase in my strength....

[LPMNDCTE]

Current Bench Press is 178 lbs.
Bench Press Goal by next week = 183.5
Two Week Goal = 188
Three Week Goal = 193.5

[LPMNDCTE]

I plan to reach this goal by strengthening both my injured wrist and shoulder by using rehibilitanting excerses and performing varied sets of pushups...

[LPMNDCTE]

Just took current measurements:

Goal: -Increase Bench Press
-Lower Body Fat %, Lower weight a little bit while keeping or increasing muscle mass
-Establish an effective caloric debt that works
-Establish an effective diet plan by switching from a low fat / carb to a Time Carb Diet with maximum success
- muscle mass
-get rid of stomach and oblek fat

Height: 6' 0'
Weight: 243.5
Bodyfat:
Arms: Right Arm 15 14/16"; Left 15 10/16"
Waist: 42 1/2"
Chest: 42 3/4"
Neck: 17 5/16"
Hips: 38.75
Thighs: Left 25 6/17"; Right 25 3/17"
------------
Supplements: Daily Vitamin (When I remember to take it), 100% GNC Whey Protein, Vitamin Water
------------

Work out program:

Day 1- Back & Chest, Heavy Bag Boxing, Kempo X
Day 2- P90X Version of Plyometrics
Day 3- Shoulders, Arms, Heavy bag boxing, 1/2 Cardio X, 30 Minutes low intensity Treadmill
Day 4- P90X Version of Legs, Cardio
Day 5 - Back, Chest, Neck, Cardio
Day 6- Rest
Day 7- Rest



Diet Type: Timed Carb Diet

[LPMNDCTE]

Just checked my body fat estimate:

Your Results

You have 18.9% body fat.

You have 27.2 Pounds of fat and 116.8 Pounds of lean (muscle, bone, body water).

Another site says this:

27.2%

[LPMNDCTE]

Yet another site says this:

Your body fat percentage is 46.16 %
---------------------------------------------
- Male
- WEIGHT: 143.4 pounds
- WAIST: 42.5 inches
- May 19, 2009
- Conclusion: wow, you are obese!

[LPMNDCTE]

Okay tjhis is crazy,

Another site says:

Body Fat % 30.84%

[LPMNDCTE]

Weight: Pounds KgAge: YearsSex:MaleFemale Waist: InchesMen - measure at the navel
Women - measure halfway between navel and sternum



ResultsBody Fat: 46.31 %
Click here to see if this OK


Fat Weight: 66.2 pounds


Lean Weight: 96.69 pounds

[LPMNDCTE]

This is my final body fat % test until I get a device:
Body Fat Estimation:


Results:
Using your measurements of a 42.5 inches waist and weight of 143 pounds your body fat percentage is estimated to be 27.20 % using the U.S. Navy body fat formula, or 46.31 % using the formula developed by the YMCA.

Neither method is as accurate as a water displacement test, but is usually within 1-3% for most people. If you have a very small waist, it will show a low value. On the other hand, if you carry all your extra weight around your middle, you may have an elevated percentage. Please note that having this extra weight in the middle is a high risk factor for heart disease and stroke. The waist to hip ratio calculator can give you more information.

Men are typically lower in body fat percentage, averaging around 23%, with an ideal of about 15%. Highly fit athletes are between 5-10%. Remember these are guidelines; your physician should help you determine the ideal weight and body fat for you.

[LPMNDCTE]

Height: 6' 0'
Weight: 243.5
Bodyfat:
Arms: Right Arm 15 14/16"; Left 15 10/16"
Waist: 42 1/2"
Chest: 42 3/4"
Neck: 17 5/16"
Hips: 38.75
Thighs: Left 25 6/17"; Right 25 3/17"
Wrist: right wrist 7.75 left wrist 7 10/16
Forearm

[LPMNDCTE]

Okay, I just bought an Omron Device. My body fat % is 25.9% and I think my BMI was like 33.

[LPMNDCTE]

New Conditioning Routine:

---Conditioning Training---

Week One Day One
Chest, Back, Light Neck
Karate Training
Abs, Obleks
Heavy Bag Boxing


Week One Day Two
Legs
Jump Training
More Cardio
30 Minute Treadmill Walk



Week One Day Three
Shoulders, Triceps, Biceps
Abs, Obleks
5 - 45 Second Intervals of Speed Bag
5 - 3 Minute Intervals of Heavy Bag


Week One Day Four
Stretch
45 Minute Treadmill
More Cardio



Week One Day Five
Chest, Back, Light Neck
Karate Training
Abs, Obleks
4 Count Jumping Jacks


Week One Day Six
Rest / Stretch


Week One Day Seven
Rest / Stretch






Week Two Day One
Shoulders, Triceps, Biceps
30 Minutes Ski Machine
5 - 45 Second Intervals of Speed Bag
5 - 3 Minute Intervals of Heavy Bag

Week Two Day Two
Legs
Jump Training
Abs, Obleks
More Cardio
30 Minute Treadmill Walk




Week Two Day Three
Chest, Back, Light Neck
7 - 3 Minute Intervals of Heavy Bag



Week Two Day Four
Stretch
45 Minute Treadmill
More Cardio
Abs, Obleks


Week Two Day Five
Shoulders, Triceps, Biceps
30 Minutes Treadmill
5 - 45 Second Intervals of Speed Bag
5 - 3 Minute Intervals of Heavy Bag


Week Two Day Six
Rest / Stretch

Week Two Day Seven
Rest / Stretch

[LPMNDCTE]

I stopped dieting, however I do watch what I eat. I weigh 246.1 lbs now. The march toward 220 lbs continues as I try to save as much muscle as possible.

[LPMNDCTE]

Current bodyfat % is about 25.9% according to Omron handheld device.

[LPMNDCTE]

Current bodyfat % is about 25.9% according to Omron handheld device.



Just weighed myself. I'm at about 242.1 lbs so I'm on my goal to get to 220 by August while maintaining the most muscle and best health possible!

[LPMNDCTE]

240.3 lbs this morning. I no longer have a solid diet plan. I just eat whatever I want but make sure that I stay in a caloric deficit. This seems to be working very well....

:)

[LPMNDCTE]

today, I will combine plyometrics with leg exercises for a solid leg workout...

just finished 45 minutes of low intensity treadmill...

[LPMNDCTE]

Still struggling to break 240 lb mark. I will keep training hard and trying to maintain descent eating habits to break this mark. Finished Plyometrics yesterday...

I have chest and back later today...

[LPMNDCTE]

238.4 or 238.7 now... I finally broke the 240 lb mark... My ideal weight goal is about 220. I will try to make this by August, but this is not a mandatory goal...


I'm ditching my cardio routine today and playing Raquetball. I may substitute a future routine for basketball as well...

[LPMNDCTE]

Weighed in at 238.1 lbs this morning. Raquetball was fun yesterday. I completed half of the P90X version of the leg exercises.... I may play raquetball or basketball today. Then, I will perform shoulder and total arm exercises today.

[LPMNDCTE]

Tonight, I will do shoulders, abs, Obleks, and total arms... I may hit the punching and speed bag tonight as well...

IN addition to this, I'll probably take my son out for a walk...



I took resting Heart Rate Measurements a few minutes ago:


RHR 69
RHR 68
RHR 65
RHR 68


I believe that I'm in the normal range, so I'm doing good so far. I performed 45 minutes of running today and stayed in my target zone (under 135 bpm). I have to give myself credit because the health part of my life has improved dramatically...

[LPMNDCTE]

New Goals:
------------
:::Increase Duration of Runs (incorporate jogging into my workout plan)
:::Design new effective workout plan that promotes muscle growth
:::Cutting down sugar and salt levels (maybe cutting them in half)
:::Lower Body Fat %, Weight, Heart Rate, BMI, and midsection fat
:::Maintain an effective caloric debt
:::Increase muscle mass & stamina

[LPMNDCTE]

New Workout Plan
------------------
7 Days a week:


Day One: Chest/Total Back/Neck (Abs & Obliques) (4 mile jog)
Day TWO: Legs (4 mile jog)
Day Three: X-Stretch; 30 minute walk
Day Four: Shoulders/Arms/Wrist/Forearms (Abs & Obliques) (Speed Bag Boxing; 4 mile jog)
Day Five: Plyometrics (4 mile jog)
Day Six: 30 minute power walk (X-Stretch)
Day Seven: Kenpo X, Heavy Bag Boxing (Abs & Obliques)



This intense training schedule will start today and end August 3rd. Goals are to:

:::Increase Duration of Runs (incorporate jogging into my workout plan)
::esign new effective workout plan that promotes muscle growth
:::Cutting down sugar and salt levels (maybe cutting them in half)
:::Lower Body Fat %, Weight, Heart Rate, BMI, and midsection fat
:::Maintain an effective caloric debt
:::Increase muscle mass & stamina



I'll wear a heart rate monitor and try to stay under 150 beats per minute. I want to stay above 110 beats per minute

[LPMNDCTE]

July 12th Log:

Today is a rest day.

Treadmill Walk (30 minutes slow paced on 3.0 setting). I want my heart rate to stay under 120 at all times. More likely, my heart rate should be between 90-120 since this is just to get my blood flowing before I stretch. I will also perform the P90X Version of the X-Stretch and some of my own custom stretching techniques that will get me ready for tomorrow's workout. I plan to reinforce my goals of more food restrictions by decreasing levels of added sugar, sodium, sat. fat, and total carbs. In addition to this, I want my max dairy and fruit level to stay at 3 servings of each.

[LPMNDCTE]

July 13th Log


I'm tweaking my cut plan a bit. Since I problably take in to many calories, I want to adjust my plan to cut my post workout calories from 530 - 330.

Cut Gatorade from 200 to 50 calories (from 32 ounces to 8 ounces)
Cut Post Workout Protein from 330 calories to 165 calories (from 3 scoops to 1.5 scoops of protein)


This will allow my added sugar total to decrease from a little over 56 grams to a little under 28 grams and aid in causing less damage to my heart & teeth. Note to self: Take a 32 ounce G Gatorade and split this into 4 seperate servings (14 Grams of sugar each). In addition to this, I will reduce the almond intake from 28 to 14. This reduction should reduce my calorie intake from 190 to 80. Since I need dietary fat, I want to take 7 nuts 1/2 hour before I jog a couple to a few miles.


I'm tweaking anything else I see wrong with my current plan to fit my needs asap. I recently also cut my cheese inake from 2 snack sticks to 1 snack stick. I want to keep dairy & fruit down to 3 products a day. This cut will last from July 13th to August 3rd.

[LPMNDCTE]

July 14th Log:

Day Six (REST DAY)
-------------------

X-Stretch

Treadmill Walk (30 - 60 Minute Very Slow Walk on Treadmill)

Ice Down & Recover


Today, I will shoot to keep my caloric deficit alive and also add a new diet plan into my arsenal "The 40/40/20 Plan". I will see how today's diet goes and it will let me know approximately how many calories I need to takin... Slight pain in my knee from being it a couple days ago getting into the car, bit I'll continue to ice it down and stretch it out. Also, slight pain in the hip area from doing lounges without stretching enough. These are both minor issues that I will take care if later...

[LPMNDCTE]

July 15th Log:


---Day Seven---
Kenpo X (Since I my son did not take a nap for the duration of the afternoon, I only completed have of this workout. I was tired as well.

Heavy Bag Boxing (I skipped the heavy bag workout today because I was to lazy to do it.

4 Mile Jog (This is the only area that I performed extremely well in. I believe that I walked/ jogged a little of 4.75 miles today.

Abs & Obliques (I was tired when I finally go to this so I only did a little ab / oblique work, but I did include weights so the workout was descent).

[LPMNDCTE]

---Day One--
Chest
Back
Neck
4 Mile Jog


Today, I performed walked/jogged approximately 5.25 miles. I did not get a great deal of sleep, but I was able to gut it out and break my 5 mile plateau will flying colors. My goal is to be able to jog 10 miles on 3 seperate days of the week....

I will problably take a nap before I lift weights and do this later tonight... I may include Heavy Bag/Speed Bag training today...

[LPMNDCTE]

I switched my routine yesterday and I will hopefully stick to this new routine for about 6 months:

Day One
Chest
Shoulders
Tricep
4 Mile Jog



Day Two
"40 Minute
Cardio Bike"
"15 Minute
Elliptical Stepper"
Abs & Obliques
Biceps/Forearms
Back
4 Mile Jog


Day Three
Legs
Plyometrics


Day Four - Sunday Rest


Day Five
Shoulders
Triceps
Chest
Speed Bag Boxing
4 Mile Jog
Abs & Obliques



Day Six
Biceps/Forearms
Back
Kenpo X
Heavy Bag Boxing
4 Mile Jog
Abs & Obliques



Day Seven
Plyometrics
2 Mile Jog
Abs & Obliques

[LPMNDCTE]

Just finished the following cardio routine:

"15 Minute Cardio Bike"
"15 Minute Elliptical Stepper"
15 Minute Treadmill



In addition to this, I performed a lame Abs & Obliques routine. I was tired this morning, but I need to step it up for today's weightlifting routine.

[LPMNDCTE]

Leg Day

Plyometrics; Legs, Treadmill - Today I perfomed the P90X version of Plyometrics and completed about 4 miles on the treadmill (jogging). I began to cramp up because I tried to save time by drinking a protein shake right before the Plyometrics workout. I have to make sure that I do not do that again. I was very tired during the workout, but managed to finish this. Tomorrow, I will take full advantage of my rest day!

[LPMNDCTE]

Today, I will work on Shoulders, Triceps, Chest, Abs, & Obliques. The exercises will consist of using both the Heavy / Speed Bag Boxing Routines. I start my vacation August 4th and I will exercise to maintain weight / reserve muscle mass. I think I'll perform my ab and oblique routine during lunch today.

[LPMNDCTE]

"COMPLETED WRAMC GYM - Weighted Knee Lifts,
Seated Ab Crunch - Finished, but lower back felt strange when doing
knee lifts. I may have to do these at
home or stretch lower back 1st"

[LPMNDCTE]

Also did some sets of Abs and Obliques on the mat without weights...

[LPMNDCTE]

Later Today, I will complete the following home workout:


Speed Bag Boxing About 10 Minutes

Heavy Bag Boxing About 10 Minues

Shoulders
Rocky/Bradford Press, Arnold Press, Front Lifts with 22lb Weight, Side Raises with 10lbs each


Triceps
Vbar & Rope Press Down, Bench Dips, Skull Crushers, Overhead Press


Chest
Military Homebrew 10 Count Wall Pushup, Bench Press, Dumbell Flies, Seated Machine Flies

[LPMNDCTE]

Just went to the Gym and Run/Walked 4.13 Miles on the treadmill in about 50 minutes... I would have did this faster, but slight my in my side made my time slower...I think I was pushing too hard...

[LPMNDCTE]

Later today, I will perform the following exercises:

Biceps/Forearms
Total Back
Neck
Heavy Bag Boxing


I skipped Heavy / Speed Bag Training yesterday because of fatigue...

[LPMNDCTE]

Yesterday, I completed the NECK, Back, and Bicep routine.

Neck - I performed isometric neck stretches. 3 sets each using a flat bench doing curls on back, chest, and both sides. I used a 10lb dumbbell during this workout routine. For direct trap work, I used 30 lbs of resistance. I will up this weight to 35 lbs the next time I work Neck, Back, and Triceps.

I skipped the Heavy Bag Routine because I did a 4 mile walk/jog and that was enough for my body....

[LPMNDCTE]

Just finished a 4 mile jog. I reduced/almost completely eliminated the pain that I had in my side from yesterday by using a deep breathing technique that allowed my diaphram to open with more oxygen. I was about to complete the entire 4 miles in about 45 minutes. In addition to this, I ate my meal 45 minutes prior to jogging and made sure my body was hydrated before I began warming up. Once I get more use to running, I will gradually increase the pace. So far, I can jog at level 6 (at work machine). Later today, I will work on abs and obliques.

[LPMNDCTE]

This is basically a recovery day due to the 4 mile jog I performed yesterday. Today, I felt tired because I did not get a lot of sleep. In addition to this, I worked legs briefly doing lounges, calf raises, and jogging. Therefore, I only did 1.25 Miles of a slow paced walk today. Later, I will try to do Triceps, Chest, & Shoulders depending on how I feel.

[LPMNDCTE]

I skipped the heavy bag workout yesterday. I just completed Chest, Triceps, and a little bit of shoulders yesterday. This was a very fast workout (50 minutes) because I did not have the time to workout longer than this.

[LPMNDCTE]

Today, I ran/jogged a little over 4 miles. However, I added a beneficial incline to my routine to simulate hills. Since I want to cross train for both muscle mass and 5K running, I will take my direct leg work routine down to once per week. In weeks to come, I will add sprints and speed burst workouts into my routine.

[LPMNDCTE]

I was able to complete my weightlifting portion of the workout today. I performed 3 sets of front, back, and side neck curls. In addition to this, I worked traps, mid, and lower back. Bicep barbell curls, hammer alt. curls, and concentrated curls ended my workout.

Tomorrow, I may decide to do plyometrics depending on how my legs feel.

[LPMNDCTE]

I worked out during lunch today because I knew I would not have time at home due to watching my child and having to clean up around the house. I was able to work out my chest, shoulders, and triceps today. This was a descent workout, but it was kinda rushed but I still gained alot of positives from today's workout. Incline Bench, Close Grip bench Press, Skull Crushers, Triceps pressdowns with V-bar & Rope, Seated Flies, bench dumbbell presses, Rocky Presses, Front and Side Lifts headlined my workout. I also Did seated presses. As I list all of this, I feel better about the routine because it was akward trying to rush through and get back to work on time. All in all, this was a good workout! :)

[LPMNDCTE]

Later today, I will do the Ab Ripper X (16 minute video) and an 8 minute ab video I found on youtube. I will not use weights today with my midsection.

[LPMNDCTE]

I forgot to mention, as soon as I woke up, I ran/jogged a 4 mile equivalent on the treadmill. I was able to complete the last 2 miles without any music or tv meaning that I have the ability to finally concentrate and break my plateau of 5.25 miles. I will attempt to break this plateau 2 weeks after I get back from vacation...

[LPMNDCTE]

Later today, I will do the Ab Ripper X (16 minute video) and an 8 minute ab video I found on youtube. I will not use weights today with my midsection.

In addition to this, I did 3 sets of knee lifts

[LPMNDCTE]

This morning, I woke up at 2:00AM. Since I could not go back to sleep, I walked/jogged on the treadmill. I passed my original plateau of 5.25 miles walking/jogging. My new career high for miles walked/jogged now stands at a treadmill equivalent of 7.5 miles. I feel like I'm in way better shape than I was in high school thanks to many of you guys that helped me out. This feels great, but for the rest of the week I'll only do many 3-4 mile sessions because I'm getting ready for a 10 vacation. I'll do minimal jogging during the vacation.

Here is my treadmill trainning for today:

3 minutes of stretching (warmup)
4 minutes of walking (warmup)
3 Miles of jogging
1 Mile walking
1 mile jogging
1/2 mile walk
1/2 mile jog
1/2 mile walk
1/2 mile jog
1/2 mile walk
4 minute slow paced walk (cool down)
2 minute quick stretch (cool down)

I underestimated how much glute, hamstring, quad, calves, and core work I still need to perform. After vacation, I will buy some real running shoes and begin to work on these areas a little smarter and harder.


Later today, I will work on Biceps, Neck, & Total Back together. I'll begin to focus a little harder on lower back to ensure that it is strong.

[LPMNDCTE]

I worked on my back, neck, and biceps today at the WRAMC Gym. I did a good neck warmup, but had a very fast back warmup because of time. I forgot to due the cooldown, but I still feel okay. I left my protein shake at home. However, I seem to feel better not taking too much of it. I think that I will lower the amount of shakes I take after a workout from 3 to either one or two depending on the part of the body that I workout. I had a good workout today. Tomorrow, I should work legs but they are still fatigued from the 7.5 mile walk/jog. Depending on how I feel after I stretch, I may work them.

[LPMNDCTE]

Legs are a bit sore from yesterday's 7.5 mile training. I may work legs with weights today and do a bit of treadmill training. I'll do a stretch and warmup how my legs feel and this will determine what I can do today:


Hack Squats (4 sets)
Seated Leg Curls (3 sets)
Lying chest down leg curls ( 3sets)
Inside Thighs (3 sets)
Outside Thighs (3 sets)
Elliptical Leg Machine (15 Minutes = all parts of legs)
Treadmill Incline Trainining (10-15 Minutes)

[LPMNDCTE]

Completed a quick ab and oblique routine. I did not use any weights on this workout. I will only use weights for Friday's ab and oblique routine..

[LPMNDCTE]

Went to WRAMC Gym Today. I did a bit of circuit training.

Rocky, Bench, Incline, shoulder, chest, tricep, closegrip, pushdown routine. This was a total push routine and it worked well. Tomorrow, I will do a total push routine (except legs). They have their own day on Saturday.

[LPMNDCTE]

This morning, I walked/jogged a 5 mile equivalent on the treadmill. After the walk/jog, I proceeding to briefly work abs and obliques (skipped oblique v-ups because shoulder was not fully healed yet). I did not use weights because I was recovering from a bruised on the right side of my back. I will try to do limited leg exercises today. Exaggerated and balanced Lounges, Calf Raises, wall squats will comprise my leg workout.

[LPMNDCTE]

Today is a total rest day for me. My back is a bit soar, so I will not bother with stretching today. I will stretch tomorrow. I want to work chest, shoulders, and triceps tomorrow. On Tuesday, I will start my vacation for about 10 days so I will not calorie count and will exercise/weight lift moderately for the next two weeks....

[LPMNDCTE]

This morning, I decided to tone it down because vacation is a day a way. I walked/jogged a 3 mile equivalent on the treadmill. Before the walk/jog, I did some core trainning with abs and obliques. (skipped oblique v-ups because shoulder was not fully healed yet). I did not use weights on core day. I plan to work Chest, Shoulders, and Triceps later today, but this will most likely be a light workout since I'm going on vacation tomorrow.

[LPMNDCTE]

Went to the Gym Today and performed a light routine due to being lazy, bruised back, and vacation starting tomorrow. :)... Also, I had limited time.

Chest - Bench Press, Dumbbell & Seated Flies, Incline Press
Triceps - Close Grip Bench Press, V- Bar & Rope Pushdowns, seated pushdowns (dip style)
SHoulders - Side Raises, Seated Raises, Incline Press (military style), rocky presses

[LPMNDCTE]

Well, I'm back from the vacation. I ate everything from Pizza to

Ice Cream other that last 11 days. Of course, it all went to my

midsection. My stamina, strength, and endurance fell tremendously.

So, its time to get back into my program. Yesterday, I

walked/jogged 1.5 miles. In addition to this, I did core work as

well including lower back.

[LPMNDCTE]

Last night I did not get a great deal of sleep., Therefore, I

lifted weights at about 3AM this morning. Shoulders, Chest, and

triceps was the main focus of this workout. My strength suffered

tremendously, but I completed the workout.

[LPMNDCTE]

During Lunch, I walked/jogged a 2 miles equivalent on the treadmill.

Because of the lack of sleep, I had to mainly walk this. Over the

next few weeks, I will research a good detox program and get my diet

back into order...

---------------

I'm postponing my 5K Run/training until next year. I'll continue to build my core though..

[LPMNDCTE]

Today, I will work on Back and Biceps @ the WRAMC Gym. Its too hot to workout at home because my home gym is located in the garage & circulation is not good. I want to do some light treadmill work as well.

[LPMNDCTE]

Yesterday, I was able to walk/jog 3 miles. Seems like my endurance is coming back even after that two week vacation (which is great!). I still will postpone my direct 5K training and continue with the mixed training of my indirect 5K / bodybuilding routine. I performed some core work today, but I did not do lower back. I only want to do lower back twice a week so I will do this again on Friday.

[LPMNDCTE]

Today, I will perform a leg workout. The type of workout will depend on how tired I become. This is because I did not get a great deal of sleep last night.

[LPMNDCTE]

Today, I worked on Chest, Shoulders, and Triceps. I only had about 45-50 minutes time, but I did a great workout. I limited some rest between certain sets and keep up a high pace in the gym.

[LPMNDCTE]

My biceps are a bit sore, so I'll will push back the Upper/Mid Back & Bicep Routine til tomorrow. Today, I will focus on a total core workout that will include my lower back.

[LPMNDCTE]

***Chest, Shoulders, & Triceps New Weightlifting Routine***



Chest, Shoulders, Triceps A Workout
------------------------------------
Bench Press
Incline B. Press
Close Grip B. Press
1 Standard Set of Pushups
V-Bar Pushdowns
Straight Bar Pushdowns
Side DB Lifts
Front Weighted Lifts
Seated Chest Press
Seated Flies
Rope Pushdowns




Chest, Shoulders, Triceps B Workout
------------------------------------
Skull Crushers
V-Bar Pushdowns
Rope Pushdowns
Bench Dips
Close Grip B. Press
Arnold Incline Presses
Side DB Lifts
Front Weighted Lifts
Rocky / Bradford Presses
Lying DB Press
Lying DB Flies


Chest, Shoulders, Triceps C Workout
------------------------------------
Chest Dips
Staggered Pushups
10-1 Count Pushup Count Down
Bench Dips
Tri Side Raises
Skull Crushers
Close Grip Bench Press
Front Weighted Lifts
Side DB Lifts
Rocky / Bradford Presses
Lying Dumbell Flies

[LPMNDCTE]

30 Minute Walk/Jog
5- 8 Minute Heavy Bag


I did not do much today because I have to help my sister move. The amount of lifting I that I have to perform wil determine if I feel like completing my bicep/back workout later today.

[LPMNDCTE]

Well, I did not have to help her move yet. Therefore, I performed an upper/midback & Bicep workout.

upper mid back - Lat Pulldowns, pulldowns, barbell rows

bicep - barbell curls, concentrated hammer curls, isolated curls

[LPMNDCTE]

Added an exercise ball routine to my ab workout. In addition to this, I walked on the treadmill for 20 minutes. Because of limited time, I did not do much today. Moderate Oblique work done, very good ab work done.

[LPMNDCTE]

I will try to do plyometrics tonight. My energy levels are not as strong as they should be but I'll see how I feel later today...

[LPMNDCTE]

Worked Chest, Shoulders, Triceps today... I'll take pictures by this weekend...

Bench Press
Incline B. Press
Close Grip B. Press
V-Bar Pushdowns
Straight Bar Pushdowns
Side DB Lifts
Front Weighted Lifts
Seated Chest Press
Seated Flies
Rope Pushdowns
Rocky Presses

[LPMNDCTE]

Okay,

I'm getting serious now about obtaining the best results and saving time as well. I usually lift during my lunch break. I just began to write down everytihing because i need to see where my strength lies and what I need to build more.

This is what I did today:


---Chest, Shoulders, Tricep Workout---


4x Bench Press
4x Close Grip B. Press
4x Incline B. Press
3x Lying Down DB Flies
3x Bench Dips
3x Side DB Raises
2x Outter Grip Seated Chest Press
2x Inner Grip Seated Chest Press
3x V-Bar Pushdowns
3x Front Weighted Lifts
1x Standard Sets of Pushups
5x Rope Pushdowns
4x Seated Chest Flies


I rate my performance an A Today. I did an outstanding job and kept the intensity at a very high level.

[LPMNDCTE]

Very intense workout today!!!

9/1/2009
Abs & Obliques
Wide Grip Lat Pulldowns
Pulldowns on Machine
Wide Rows
Inner Rows
Barbell Bicep Curls
Seated Curls on Machine
Seated Curls on other Machine
One Arm Concentrated Hammer Curls
Lower Back Extensions
Romain Chair Hyper Extensions




I walked/jogged a little under 2 miles this morning on the treadmill....

[LPMNDCTE]

9_1_09


---Breakfast---


12 strawberries
12 blackberries
30 blueberries
12 raspberries
1 Omega-3 Brown Boiled Egg
2 Turkey Bacons
2 Turkey Sausage Patties



---Pre-Workout Meal---

1/2 Cup Cascadian Farm Organic Granola with 1 cup of soy mil k
1/2 Turkey Burger


---After Workout Meal---

1/2 Cup Beans
1/2 Cup White Rice



---After noon Meal---
Salad with Fat Free French Dressing (12 Carbs, 45 cal)


---Snack---
14 Pecan Halfs
14 Almonds
1 Green Apple (20 Carbs)
1/2 Chicken Breast



---food---
1 large chicken breast
2 100% whey protein shakes

[LPMNDCTE]

9_02_09 (Today)

---Breakfast---


12 strawberries
12 blackberries
30 blueberries
12 raspberries
1 Omega-3 Brown Boiled Egg
2 Turkey Bacon Strips
3 Turkey Sausage Patties
Salad with Lite Balsamic Vinaigrette Dressing
1/4 Turkey Burger


--Snack---
14 Pecans
14 Almonds
1 Large Organic Banana






---Pre-Workout Meal---
1/2 Cup Cascadian Farm Organic Granola with 1 cup of soy milk
25 Organic Raisins



Leg Workout




---After Workout Meal---

3/4 Turkey Burger
1/2 Cup Yellowish Rice
Salad with Lite Balsamic Vinaigrette Dressing
14 Pecan Halfs
14 Almonds
25 Organic Raisins






---After noon Meal---
Salad with Lite Balsamic Vinaigrette Dressing
1/2 Large Chicken Breast
14 Almonds


----Dinner----
100% Whey Protein (Banana Creme)
100% Whey Protein (Oreo Cookie)

[LPMNDCTE]

Maximum Lifts

Seated Hack Squat - 380 lbs (6x-8x)
Leg Curls - 70 lbs
Lying Leg Curls - 70 lbs
Hip Abductor Outter Thigh - 140 lbs
Hip Abductor Inner Thigh - 120 lbs
Calve Raises - 90 lbs

[LPMNDCTE]

Abs, Obliques---

I included Oblique V-ups in my routine. i did not use any weights today with my ab / oblique routine...

---Chest, Shoulders, Triceps, ---

Dumbell Bench Press
Skull Crushers
Lying Down DB Flies
Bench Dips
Side Dumbell Raises
Outter Grip Seated Chest Press
Inner Grip Seated Chest Press
V-Bar Pushdowns
Rope Pushdowns
Seated Chest Flies

[LPMNDCTE]

9_07_09 home workout

Chest Dips
Assisted Chest Dips
Side Raises
Dumbbell Bench Press
Seated Flies Inner Grip
Seated Flies Outter Grip
Lying Dumbbell Flies
Tricep V-Bar Pressdowns
Tricep Rope Pressdowns
Bench Tricep Dips
Skull Crushers
Arnold Presses


--ab & Obliques without weights workout--
1X15 In & Outs
1x15 Crunchy Frog
1x15 Pulse-Ups
3x10 Exercise Ball
3x10 Right Oblique V-Ups
3x10 Left Oblique V-Ups
2x15 Right Oblique Crunches
2x15 Left Oblique Crunches
1x20 Alt. Oblique Crunches



--With Weights--
3x12 Ankle Weighted Knee Lifts
3x12 Standing Alt. Side Oblique with 15lb Dumbbells
5x10 Cable Crunches with 10-20lb resistance

[LPMNDCTE]

Today's Workout @ WRAMC GYM:

Wide Grip Lat Pulldowns
Front Pulldowns on Machine
Wide Rows
Inner Rows
Barbell Bicep Curls
Seated Curls on Machine
Seated Curls on other Machine
One Arm Concentrated Hammer Curls
Lower Back Extensions
Romain Chair Hyper Extensions

[LPMNDCTE]

WEEKLY LEG PROGRESS

(9_2_09)
Seated Hack Squat - 380 lbs
Leg Curls - 90
Lying Leg Curls - 70
Hip Abductor Outter Thigh - 140
Hip Abductor Inner Thigh - 120
Calve Raises - 90




Leg Workout Progress (9_9_09)
Seated Hack Squat - 410 lbs
Seated Leg Curls 90 lbs
Lying Leg Curls 90 lbs
Hip Abductor Outter Thigh 130lbs
Hip Abductor Inner Thigh 130 lbs
Seated Calve Raises 65 lbs



*************************************
Leg Workout GOAL for next week 9_16_09
-------------------------------
Seated Hack Squat - 415
Leg Curls - 90
Lying Leg Curls - 90
Hip Abductor Outter Thigh 140
Hip Abductor Inner Thigh 140
Seated Calve Raises 70 lbs

[LPMNDCTE]

Yesterday's Max Bench Press - 185 (Next Week Goal 190)

[LPMNDCTE]

9_11_09 Friday (Workout)
-------------------------


Wide Grip Pro Style Lat Pulldowns
Barbell Preacher Bicep Curls
Front Pulldowns on Machine next to Wide Grip Machine
EZ Bar Preacher Curls Wide Grip
EZ Bar Preacher Curls Inner Grip
Seated Rows (Double D Handle)
One Arm Concentrated Hammer Curls
Bent Over Barbell Rows
Lower Back Extensions
Romain Chair Hyper Extensions
Shoulder shrugs

[LPMNDCTE]

Tomorrow, I want to do Plyometrics... I'll see how I fell 1st though... i'm in the process of designing a very strong meal plan... I'll begin calorie counting again next week....

[LPMNDCTE]

Okay,

After experimental with several different programs, I decided that a two day split is the best for me right now. Heavy sets, but small volume. Here is my exercise wish list and current stats:


Full Body Squats - 112
Bench Press - 140
Incline Bench -
Bent-Over Barbell Rows - 44
Standing Overhead Barbell Press - 44
Deadlift - 70
Wide Grip Barbell Curls - 44
Rocking Barbell Calf Raise - 101
Hypers - 11
Skull Krushers -
Close Grip Bench Press -
Tri Push downs Rope -
Tri Push downs VBar
Tri Push downs Straight Bar -
One Arm Conc. Curls -
Good Mornings -
Power Cleans -
Wide Grip Pullups -
Close Grip Pullups -
Chinups -
Nuetral Grip Pullup - 6 (UW)
Chest Dips - 6 (UW)
Grip Work - 22

[LPMNDCTE]

Little bit of pain in my wrist from hitting the heavy bag. I will wrap my wrist from now on. Made an adjustment to my schedule. I will no longer to abs before cardio. From now on, abs will be done on the same day is WORKOUT A for me. This is because do oblique benda and cable crunches seems to put stress on my lower back. I give my workout performance an A. I will add more grip work as I feel necessary.

[LPMNDCTE]

Introduction of Grip Work into my workout:

All In All

The exercises listed could either be done on one day at the beginning of your weekly split if your forearms are seriously lacking. For most trainees who just want to slightly bring up their forearms the work could be split into two sessions and done after upper body or arm session as so.

Upperbody Workout One
Wrist curls
Wrist extensions
Thick grip holds
Strap holds or grippers


Upperbody Workout Two
Lever bar work to front
Lever bar work to back
Finger extensions
Plate pinch's



If you are unused to doing grip work you may wish to slowly introduce one or two of these exercises at a time. This especially applies if the days following your session you have to do anything that involves picking things up, such as pens, phones, your toothbrush (i.e. any of you that don't want to be crippled for several days).

As to the sets and reps to be used, most advocate high reps for the forearms - yet I feel the set and rep protocol should reflect your goals. In other words low rep (3-6) work if you are after strength (under twenty seconds for timed hold work), medium reps (6-10) if your aiming for hypertrophy (20-40 seconds for timed holds) and if your aims are for improving muscular endurance and work capacity higher reps should be employed. A couple of sets per exercise will suffice. If your forearms do look like twigs with veins then try this routine for a period. Whilst I cant guarantee that your forearms will look like redwoods with even bigger veins, you should still be pleasantly surprised.


I want strength, so 5 reps is good for me of 20 seconds is good for me...

[LPMNDCTE]

Taking 3-4 days off for Thanksgivings Break... During the break, I will just stretch... possibly light cardio... I'll just use this as a deload...

[LPMNDCTE]

Back from vacation and I'm sore after yesterday's workout:


I'm back to working FULL BODY SPLIT. This is easier to maintain, but harder to do.... :)

Workout Duration: 1Hr of Lifting with a good amount of break time (approximately 1- 1:30 minutes of break time)


(10 minutes of Dynamic Stretching)

WORKOUT A
__________
DYNAMIC STRETCHES
3X5 SQUAT
3X5 BENCH PRESS
3X5 BENT OVER ROW
3X5 BARBELL CURL
2XF CHEST DIP
2X5 CALF RAISE
6X8 ABS
3x8 OBLIQUES

I achieved maxes and strength is continuing to come at a rapid rate. Back, shoulder, lat, and shin soreness is occuring today thought :(, but I got just about all my maxes...:)

[LPMNDCTE]

Current list of maxes:
__________________

Full Body Squats - 120
Bench Press - 151
Bent-Over Barbell Rows - 48
Standing Overhead Barbell Press - 48
Deadlift - 101
Barbell Curls - 55
Rocking Barbell Calf Raise - 120
Weighted Hypers - 25
Good Mornings
Power Cleans
Pullups
Chinups
Nuetral Grip Pullup - 6 (UW)
Wide Grip - 2 (UW)
Chest Dips - 10;5 (UW)
Grip Work - 22
push press
hang clean
power straight

[LPMNDCTE]

This morning, I performed 30 minutes of HITT on a treadmill at home. Usually its 20 minutes, but I needed the extra recovery time. During the day, I went to the Gym to stretch my entire body... I feel a little better, but I need more sleep. Hopefully, I will get a great deal of sleep tonight so I can be pumped up for tomorrow's intense workout.

[LPMNDCTE]

Tomorrow's Workout Plans - Deload Squats and everything else is heavy baby!!!
______________________


WORKOUT B
__________

1X5 SQUAT Deload (3 set ramp up to 90 lbs; 30,60,& 90)

1X5 HYPER EXTENSION (as a warmup for deadlift @ 25)

3X5 DEADLIFT (5 set = 40, 80, 120, 120, 120)

3X5 OH SHOULDER PRESS (5 Set = 20, 40, 60, 60, 60)

3XF CHINS, PULL UPS




OPTIONAL:

4X50 GRIP WORK

2x8 Tricep Work (Skull Krushers or Pressdowns)


................

[LPMNDCTE]

WORKOUT B
__________

DELOAD FOR SQUATS:

1X5 SQUAT (3 set ramp up to 90 lbs; 30,60,& 90)

Warmup for Heavy Deadlift:
2X5 HYPER EXTENSION (as a warmup for deadlift @ 25)

2X5 DEADLIFT (4 or 5 sets I forgot how many I did = 33, 66, 109, 109 or 33, 66, 109, 109, 109)

3X5 OH SHOULDER PRESS (3 top set = 22, 33, 55, 55 [got 3 or 4 reps here], 48)

3XF CHINS, PULL UPS ( did as many as I could with good form)




OPTIONAL:

I skipped the GRIP WORK, but did this:

2x8 Tricep Work (V Bar Pressdowns) @ warmup weight of cable crunches + 50 lbs, then took off 10 lbs...

I rated today's workout an A. The entire workout was 40 minutes + 5 minute of dynamic stretching

[LPMNDCTE]

I may do some minor dynamic and static stretching later today at the Gym.

Tomorrow, I plan to perform brief static and dynamic stretching 20-30 minutes of HITT on a treadmill at home or at the Gym. Usually its 20 minutes. I'll probably include jumping jacks, swing kicks, side-to-side steps, jump rope, and circle run drills

[LPMNDCTE]

Todays workout consisted of:


WORKOUT A - (Medium) = Time Estimate 35-45 minutes
__________
DYNAMIC STRETCHES

3X5 SQUAT (25, 50, 100, 100, 100) (Deload)

3X5 BENCH PRESS (42.5, 85, 170, 170, 170 HEAVY)
5-5-3

3X5 BENT OVER ROW (20, 40, 60, 60, 60 HEAVY)
5-5-3

3X5 BARBELL CURL (65, 65, 65, HEAVY)
5-5-3

2XF CHEST DIP
13-7


__________________________________________________ _____

I did not get a great deal of sleep last night, but I still got all my maxes which is great news for me. I'm steadily working on stress and sleep. My workout intensity is at its max and this plan is really getting me the 'NEWBIE' gains in strength that I'm looking for.

[LPMNDCTE]

Made some adjustments to my plan. I performed like 30 minutes of HIIT Yesterday. Here are my adjustments and projected 5 rep maxes for the next 3 days:


ABA Schedule
DEC. 14th


WORKOUT A - (HEAVY) = Time Estimate 1 Hour
__________
5 minute warmup

3X5 SQUAT (BARx5x2, 33x3, 66x2, 100x1, 120x1, 145x5, 145x5,145x5) HEAVY

3X5 BENCH PRESS (BARx5x2, 35x3, 70x2, 105x1, 140x1, 180x5, 180x5, 180x5) HEAVY

3X5 BENT OVER ROW (22x3x2, 44x3, 66x5, 66x5, 66x5) HEAVY

2XF CHEST DIP

2X8 BARBELL CURL (65, 65) HEAVY

6X8 ABS
30
2x8 OBLIQUES
100




DEC. 16th
WORKOUT B - (Light) Time Estimate - 50 minutes

3X5 SQUAT (Barx5x2, 22x3, 44x2, 77x1, 100x1, 122x5, 122x5, 122x5) DELOAD

1X5 DEADLIFT (66x5, 88x3, 100x2, 120x1, 140x5) HEAVY

3X5 OH SHOULDER PRESS (BARx5x2, 33x3, 33x3, 33x3, 66x5, 66x5, 66x5) HEAVY

2xF PULL UPS
5
2X8 CALF RAISE (112)

2x8 Tricep Work


DEC. 18th
WORKOUT A - (HEAVY) = Time Estimate 1 Hour
__________
3X5 SQUAT (BARx5x2, 33x3, 66x2, 100x1, 120x1, 155x5, 155x5,155x5) HEAVY

3X5 BENCH PRESS (BARx5x2, 35x3, 70x2, 105x1, 140x1, 185x5, 185x5, 185x5) HEAVY

3X5 BENT OVER ROW (22x3x2, 44x3, 66x5, 66x5, 66x5) HEAVY

2XF CHEST DIP

2X8 BARBELL CURL (65, 65) HEAVY

6X8 ABS
30
2x ankle weight


2x8 OBLIQUES
100

[LPMNDCTE]

[QUOTE=LPMNDCTE;421888511]Made some adjustments to my plan. I performed like 30 minutes of HIIT Yesterday. Here are my adjustments and projected 5 rep maxes for the next 3 days:


ABA Schedule
DEC. 14th


WORKOUT A - (HEAVY) = Time Estimate 1 Hour
__________
5 minute warmup

3X5 SQUAT (BARx5x2, 33x3, 66x2, 100x1, 120x1, 145x5, 145x5,145x5) HEAVY

3X5 BENCH PRESS (BARx5x2, 35x3, 70x2, 105x1, 140x1, 180x5, 180x5, 180x5) HEAVY

3X5 BENT OVER ROW (22x3x2, 44x3, 66x5, 66x5, 66x5) HEAVY

2XF CHEST DIP

2X8 BARBELL CURL (65, 65) HEAVY

6X8 ABS
30
2x8 OBLIQUES
100





I reached just about every goal for at least 1 set.

3X5 SQUAT (BARx5x2, 33x3, 66x2, 100x1, 120x1, 145x5, 145x5,145x5) HEAVY -

I GOT ALL 5 Reps!!!


3X5 BENCH PRESS (BARx5x2, 35x3, 70x2, 105x1, 140x1, 180x5, 180x5, 180x5) HEAVY -

5-4-2 Reps for my working sets

3X5 BENT OVER ROW (22x3x2, 44x3, 66x5, 66x5, 66x5) HEAVY -

I GOT ALL 5 Reps, but barely!!!

2XF CHEST DIP

Think I did 14 first set, 7 next set ( I forgot)


2X8 BARBELL CURL (65, 65) HEAVY

I did 4 reps, then took off 22 lbs and did 4 more reps for the 1st set

2nd set, 2 reps of 66, 4 reps of 44, 2 reps of bar only

I got all reps for abs

_------------------------

Rated my workout effort an A. I was burned out when I got to my ab and oblique routine ( thank god the routine is only like 12-15 minutes long. Entire workout is a little over an hour

[LPMNDCTE]

DEC. 16th
WORKOUT B - (Light) Time Estimate - 50 minutes

3X5 SQUAT (Barx5x2, 22x3, 44x2, 77x1, 100x1, 122x5, 122x5, 122x5) DELOAD

1X5 DEADLIFT (66x5, 88x3, 100x2, 120x1, 140x5) HEAVY

3X5 OH SHOULDER PRESS (BARx5x2, 33x3, 33x3, 33x3, 66x5, 66x5, 66x5) HEAVY

2X8 CALF RAISE (112)

2xF PULL UPS

2x8 Tricep Work

[LPMNDCTE]

Performed 30 minutes of HIIT (10 minutes of warmup). Feel a bit tired due to a cold, but still hung in there for 6 drills...

[LPMNDCTE]

Wednesday Shorterm Goals=

140lb+Olympic Bar Weight Deadlift (1 set / 5 reps)

66lb+Olympic Bar Weight OH Press

Optional - 2x8 Tricep Work

[LPMNDCTE]

Friday Shorterm Goals=

Bench Press - 190

Full Body Squat - 155

Bent Over Row - 70

[LPMNDCTE]

Wednesday Shorterm Goals=

140lb+Olympic Bar Weight Deadlift (1 set / 5 reps)

66lb+Olympic Bar Weight OH Press

Optional - 2x8 Tricep Work

Got all my goals -

Deadlift - 154 (5 rep Max was easy without straining)

OH Press - set 1 - 5 reps, set 2 - 3 reps @ max, 2 reps @ 44 lbs, set 3 - dropped the weight to 44 lbs and did 5 reps

I rated this workout an A and felt great ( Even though I still have a bad cold)

:)

[LPMNDCTE]

Looking forward to a nice session of steady state or maybe even HIIT Cardio today pending time.... In addition to this, I would like to get in some stretching as well....

[LPMNDCTE]

Friday Shorterm Goals=

Bench Press - 190

Full Body Squat - 155

Bent Over Row - 70



Pending how I feel, I may lower the bench press back down to 183. Not sure yet, but I'm see. Hopefully, I will be able to achieve all my goals... :)

[LPMNDCTE]

Got about 3 hours of sleep + 1 hour nap that really affected my workout. I was unsuccesful in reaching my maxes. Plus, I realized that I do not have the strength to squat my maxes because my form sucks. To fix my issues, I MUST get more sleep. I stayed up to watch TNA Wrestling, but I should have been sleeping instead! I'm going to drop the weight back down to about 100lbs on the squat and videotape my form. From here, I will make sure that I use correct form from now on. This kinda sucks, but I have to make sure that I do the exercises correctly. I rechecked my bench press form and bent over row form. I feel that these forms are next to perfect, but I still need to videotape them anyways. Overall, my workout effort was an A, but my performance was a C+.

Bench Press - 184 Lbs for 5 reps with a slight pause at the bottom (1 inch off chest as well). I will train harder once my spotter devices come in.

Squat - ??? - I have to reset this because my form is invalid

Bent over Row - 66 lbs

Chest Dips - 14; 7 ( I think, could have been 13; 7)

Obliques - two 50lb dumbbells. - I will raise this soon

Abs - 2x ankle weights for verticle knee ups +10 lbs dumbell, and 30lb for cable crunch

[LPMNDCTE]

NEW WORKOUT STRUCTURE:


3x per week
___________
MONDAY, WEDNESDAY, FRIDAY OR SATURDAY:



Currently in a deload type of workout to work through joint pain in the shoulder, hip, wrist, and reduce chances of periodic spine pain. Eating habits are currently boderline. Not that good, but not that bad either due to holidays and just low will power. I'm in the process of moving, so my workouts will be limited until around January 4th. I'm still looking to increase deadlift, rows, and obliques, abs, oh press. However, I'll keep the squats in a deload and work on form.


ABA BAB


Full Body Squats - 145 lbs (I'm gonna drop this back to about 100-120 and work on form)
Bench Press - 183 lbs
Bent-Over Barbell Rows - 65 lbs
Standing Overhead Barbell Press - 66 lbs
Deadlift - 154 lbs
Oblique Side Bends - 100 lbs
Cable Crunch - 30 lbs
Verticle Knee Lift - 4x Ankle Weights (10lbs on one set)

[LPMNDCTE]

Dec. 21st – I’ll be in deload status for squats to ensure that I maintain my arch all the way through the exercise. I achieved my deadlift and OH Press max for the day. This is my list of goals and slight changes in my routine for the Holiday break...



Monday - B- December 21st
3X5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x2, 100x1, 115x5, 115x5, 115x5) DELOAD
1X5 DEADLIFT (Ramp up to Top Set 1 = 26x3, 52x2, 78x1, 104x1, 166x5) HEAVY
3X5 OH SHOULDER PRESS (Top Set 3 = 22x3, 33x2, 70x5, 70x5, 70x5)
5,3,2
1x6; 1x5 PULL UPS
2X8 Barbell CALF RAISE (100)
2x8 Tricep Work
Abs & Obliques

Wednesday- A December 23rd
3x5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x1, 100x1, 120x5, 120x5, 120x5)
3x5 BP (Barx5x2, 33x3, 66x3, 99x2, 132x2, 165x1, 190x5, 190x5, 190x5)
4X5 Row (22x3, 44x3, 70x5, 70x5, 70x5, 70x5)
2XF CH Dip
2x8 Barbell Curl


Friday- B December 25th or 26th
3X5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x2, 100x1, 125x5, 125x5, 125x5)
1X5 DEADLIFT (Ramp up to Top Set 1 = 28x3, 56x2, 84x2, 112x1, 130x1, 170x5) HEAVY
3X5 OH SHOULDER PRESS (Top Set 3 = 22x3, 33x2, 70x5, 70x5, 70x5)
1x6; 1x5 PULL UPS
2X8 NON PLATFORM Flat Footed Barbell CALF RAISE (100)
2x8 Tricep Work
Abs & Obliques

Monday- A- December 28th
3x5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x2, 110x1, 125x5, 125x5, 125x5)
3x5 BP (Barx5x2, 33x3, 66x3, 99x2, 132x2, 165x1, 195x5, 195x5, 195x5)
4X5 Row (22x3, 44x3, 70x5, 70x5, 70x5)
2XF CH Dip
2x8 Barbell Curl
2X8 NON PLATFORM Flat Footed Barbell CALF RAISE (100)
Abs & Obliques

Wednesday- B December 30th
3X5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x2, 100x1, 110x5, 110x5, 110x5) DELOAD
1X5 DEADLIFT (Ramp up to Top Set 1 = 26x3, 52x3, 78x2, 104x1, 130x1, 175x5) HEAVY
3X5 OH SHOULDER PRESS (Top Set 3 = 22x3, 33x2, 75x5, 75x5, 75x5)
1x6; 1x5 PULL UPS
2x8 Tricep Work


Friday- A
3x5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x2, 100x1, 120x5, 120x5, 120x5)
3x5 BP (Barx5x2, 33x3, 66x3, 99x2, 132x2, 165x1, 200x5, 200x5, 200x5)
4X5 Row (22x3, 44x3, 70x5, 70x5, 70x5, 70x5)
2XF CH Dip
2x8 Barbell Curl
2X8 NON PLATFORM Flat Footed Barbell CALF RAISE (100)
Abs & Obliques

[LPMNDCTE]

Wednesday- A December 23rd
3x5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x1, 100x1, 120x5, 120x5, 120x5)
3x5 BP (Barx5x2, 33x3, 66x3, 99x2, 132x1, 165x1, 195x3, 144x5, 144x5)
4X5 Row (22x3, 44x3, 70x5, 70x5, 44x5, 22x5)
3XF CH Dip, 10, 6, 7
2x8 Barbell Curl

[LPMNDCTE]

This may be my last agressive workout for a while. I'm in the process of moving and need to save my energy...


Saturday- B December 26th
3X5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x2, 100x1, 125x5, 125x5, 125x5)
1X5 DEADLIFT (Ramp up to Top Set 1 = 28x3, 56x2, 84x2, 112x1, 130x1, 175x5) HEAVY
1X5 OH SHOULDER PRESS (Top Set 1 = 22x3, 33x2, 77x4, 54x5, 33x5)
1x6; 1x5 PULL UPS
2X8 NON PLATFORM Flat Footed Barbell CALF RAISE (100)
2x8 Tricep Work
Abs & Obliques

[LPMNDCTE]

MONDAY- WORKOUT A DELOAD DAY because of moving
____________________________________December 28th

I performed ONE TOP SET of Squats, Rows, and BP. I skipped Barbell Curls and dropped a set off of Chest Dips because I'm deloading and have to move furniture and boxes over the next couple of days...



1x5 SQ DELOAD & FORM CHECK (Barx5x2, 22x3, 44x3, 66x2, 88x1, 100x1, TOP SET 130x5, 100x5, 100x5)

1x5 BP (Barx5x2, 33x3, 66x3, 99x2, 132x1, TOP SET 165x5, 132x5, 100x5, 66x5)

1X5 Row (22x3, 44x3, 66x2, Top Set 81.5x, 66x5, 44x5, 22x5)

1XF CH Dip (10)
9x8 Abs & Obliques