R.J.'s Workout Blog and Stuff

[rj1965]

Hey all,

Not getting much traffic on my Bodyspace page with my workout blog, so I will try on here. I will be honest and tell ya up front I LOVE any support and comments I can get :>)

A quick synopsis of my fitness history. I have been obese a majority of my life. I avoided weighing myself at all costs, so not sure what my highest weight was. After attending the 2004 Arnold and before turning 39 I made a decision to change my lifestyle. What prompted me was a pic taken with me and three buff babes and realizing I weighed more than the three of them put together (I was at 353 lbs.)

I was diagnosed with sleep apnea and had slept with a CPAP machine for several years and had chronic back problems (L4 bulging disc).

I utilized the online personal training services of someone I met at the 2004 Arnold - Wendy Lindquist of British Columbia - and have worked with her ever since. After a year of training, eating healthier and joining a running club, my weight was down to 285 lbs., I no longer needed the CPAP machine to sleep, my back was fine and I ran the 2005 Cleveland Half Marathon.

My current goals are to bring my body fat down to 15% and compete in a bodybuilding competition someday.

With all this new energy, I completed my CTM (Competent Toast Master) with my local Toastmasters club and started my new business as a personal consultant for students and their parents about the application process to get into college and how to finance it. Check it out at http://www.collegesalsa.com if you want more info :>)

Just switched up my weight training routine. Going to three sets for 8-12 reps a set with first two sets as "warm up" sets for the last set which I will lift "heavy".

Today was Back/Chest day.

Oct. 9 workout

Did today’s workout at the school gym, so harder to do chest/back day.

Bench Press 2×12@115, 1×12@145

Lat Pull Down 2×12@70, 2×12@100

Rotary Chest Press 2×12@50, 1×12@80

Seated Row 2×12x100, 1×12@125

Push Ups 2×12, 1×15

Bent Over Row 2×12@30, 1×12@35

10 minutes on bike

I have not done push ups for awhile and it was so weird to do them - lol I am definately stronger than before as this has been the easiest it felt to do them and I felt I could do them without “cheating”. Love doing the two warmup sets as I think it gives me confidence to do the one “heavy” set.

I feel stronger than I have in the past, especially upper body.

Check out my bodyspace profile for pix, past workouts and additional info. about me, including me running on the treadmill in what looks in slow motion, but is actual speed - lol It was taken at the 2006 Arnold where I was doing a 5 mile run on the treadmill while preparing for the Arnold 5K.

Thanks for reading if you made it this far :>)

L8R,

R.J.

[ChocoChick]

Welcome, RJ. :)

[rj1965]

Uploaded new pix on my bodyspace page under "progress pictures"

[Hibiscus09]

Hi RJ! Looking forward to following along in your journal. :)


After a year of training, eating healthier and joining a running club, my weight was down to 285 lbs., I no longer needed the CPAP machine to sleep, my back was fine and I ran the 2005 Cleveland Half Marathon.

My current goals are to bring my body fat down to 15% and compete in a bodybuilding competition someday.

Excellent!! :)

[jmc53]

G'day RJ, welcome and great work so far.
Are you open to suggestions?
I would consider doing an intermediate set in your workouts - e.g. for bench instead of 115 x 12, 115 x 12, 145 x 12 I would consider doing that second set at 125-135. It will be more beneficial, and as you progress it gives you more options - e.g. this week you hit all 3 sets for 12, next week up the middle weight, then when you hit all three sets for 12 again, up the top weight, etc. etc.
Good luck.

[Chubby Mom]

Hi R.J. good work out glad you decided to open this journal. Wish I had some advice to help you out but for now I’ll just have to be a cheerleader. Sounds to me though that jmc53s advice is really good.

[rj1965]

I am ALWAYS open to suggestions, and in fact it confirms what someone else has suggested last night to me.

Thanks for the comment and started doing bumping up the middle set this morning.


G'day RJ, welcome and great work so far.
Are you open to suggestions?
I would consider doing an intermediate set in your workouts - e.g. for bench instead of 115 x 12, 115 x 12, 145 x 12 I would consider doing that second set at 125-135. It will be more beneficial, and as you progress it gives you more options - e.g. this week you hit all 3 sets for 12, next week up the middle weight, then when you hit all three sets for 12 again, up the top weight, etc. etc.
Good luck.

[rj1965]

Did shoulders and arms today.

Due to time constraints and limited resources at my school gym, this was best I could do.

Rotary Shoulder Press 1x12@20, 1x12@40, 1x12@60

Isolated Lateral Raise 1x12@5, 1x12@10, 1x12@15

Barbell Military Press 1x12@10, 1x12@30, 1x12@50

CLose Grip Bench Press 1x12@45, 1x12@55, 1x12@65

Preacher Curl 1x12@30, 1x12@40, 1x12@50

Skullcrusher 1x12@30, 2x12@40

Hammer Curl 1x12@10, 1x12@15, 1x12@25

10 min. on bike

[Chubby Mom]

Good morning RJ great work out

[rj1965]

Wow CM - I am speechless! I have never had a cheerleader for me before. My high school did not have cheerleaders for the golf and bowling teams :>(

So what cheers are for weight training and weight loss?

Lat Pull Lat Pull
Pull down tight
Pull that bar with
All of your might!

Take the plunge
And do that lunge!

How low can you go
With the barbell row!

Come on now
Get nice and smelly
Otherwise, you won't lose that belly!

Don't say "what"?
Just do that squat!

OK, I better stop before I get too silly (if it is not too late - lol)

R.J.


Hi R.J. good work out glad you decided to open this journal. Wish I had some advice to help you out but for now I’ll just have to be a cheerleader. Sounds to me though that jmc53s advice is really good.

[ChocoChick]

Uploaded new pix on my bodyspace page under "progress pictures"

Nice job so far. :)

[ChocoChick]

So what cheers are for weight training and weight loss?

Lat Pull Lat Pull
Pull down tight
Pull that bar with
All of your might!

Take the plunge
And do that lunge!

How low can you go
With the barbell row!

Come on now
Get nice and smelly
Otherwise, you won't lose that belly!

Don't say "what"?
Just do that squat!



LOL. I think you missed your calling. ;)

[rj1965]

LOL. I think you missed your calling. ;)

Probably missed it because of the constant ringing in my ear.

Hold on a sec.

Hello?

Hello?

Hello?

Dang, no one there again. lol

Maybe I need to change my profession to stand up comedian.

Thanks for the comments on my pix.

R.J.

[ChocoChick]

So do you have one job or two? I read somewhere that you work for someone and you have your own business. Or am I confused (it wouldn't be the first time!).

[Chubby Mom]

Oh my gosh I love your cheer I think you need to be my cheer leader ;)

[rj1965]

Yes, I work full-time as an academic advisor and instructor at the oldest private university in Cleveland AND I am just starting my own business on the side as a personal consultant to help people with the maze of choosing and applying to the college that is the best "fit" for them and to see about financing a college education without sacrificing an arm and a leg.

Oh, and I have some other business ideas on the backburner as well - (including doing an open mic night at a local comedy club - lol) I need to lift weights and do cardio to give me energy to do everything I want :>)

R.J.


So do you have one job or two? I read somewhere that you work for someone and you have your own business. Or am I confused (it wouldn't be the first time!).

[ChocoChick]

Great, I will need your services in a few years! :)

[rj1965]

You got it!

I'll have to see if I can find a cheerleader uniform like Wil Farrell had on Saturday Night Live - lol Maybe I will wear it to the Arnold next year and do some special "cheers" as I cruise through the Expo hall and Convention Center.

Do women dig a 41 year old man in a cheerleader uniform? lol

R.J.


Oh my gosh I love your cheer I think you need to be my cheer leader ;)

[rj1965]

Great, I will need your services in a few years! :)

No problem. Always here to help!

[rj1965]

Did 40 minutes on treadmill using glutteal interval program.

[ChocoChick]

Did 40 minutes of treadmill using glutteal interval program.

That sounds painful! :eek:

[Hibiscus09]

Nice job, rj! :) You're doing great! I love the gluteal program on my elliptical trainer. Anything that works the bootie. It needs all the help it can get! :D

Happy Wednesday!

[rj1965]

That sounds painful! :eek:

No, not painful at all for me.

It did make me realize today how much out of cardio shape I am. I am thinking of doing one body part a day weight training so I can boost my cardio time as it seems to be getting short changed lately.

I was thinking while I was on the treadmill this morning that it is hard to believe I ran a half marathon May 2005. How did I ever train myself to run 13.1 miles with such an "out of shape" body? lol Reminds me I gotta lose body fat so I can run a full marathon (someday!)

R.J.

[rj1965]

Nice job, rj! :) You're doing great! I love the gluteal program on my elliptical trainer. Anything that works the bootie. It needs all the help it can get! :D

Happy Wednesday!

I agree! lol I need all the help I can get and if I am going to use the treadmill or elliptical, I tend to use the glutteal interval programs for the incline work. According the machine (which I know isn't the most reliable device - lol), I burned off 440 calories in 40 minutes.

[rj1965]

This goes under miscellaneous ramblings...

Why is it that about every T.V. role Tony Danza has played has been an Italian named Tony? What are the odds?????!!!!!!!

Why are they called "apartments" when they are so close together?

Why is the recipe for Coke such a secret when the ingredients are listed on the can?

Why do you drive on a parkway, but park in a driveway?

Why doesn't the electoral college have a football team?

Why do 12 ounces of Lite beer weight the same as 12 ounces of regular beer?

Why don't cheerleaders ever yell "Offense, Offense"?

Prior to Derek Jeter, the last Yankess who had the most success in the South was Ulysses S. Grant

Why would a football team want to go the "whole nine yards" when it would still have to punt on fourth down?

Why does pizza still have the same amount of calories whether they are cut into six slices or eight?

Why, unlike Sports Illustrated, Nudist Monthly's swimsuit issue is their least popular publication?

Why does the government know how many people did not send in their census form?

Why can Superman have speeding bullets fly off his chest, but he has to duck when a gun is thrown at him?

Why since the movie "Titanic" was released, ships no longer serve Iceburg lettuce?

Why in drag racing, the driver never gets his dress caught in the door?

Why is the bad hop always the last one?

Why are court documents that are up to 10,000 words long be called "briefs"?

Why didn't they walk Mudville's Might Casey when he came up to bat with runners on second and third?

Why if a funeral procession occurs at night, drivers don't drive with their lights off?

How came America's Most Wanted aren't?

Why do we do six months worth of flossing on the morning of our dentist appoinment?

Why didn't Elsie the Cow go to Borden School?

Why do we know about the Secret Service?

Why isn't the crowd at a WNBA game known as The Sixth Woman?

Why isn't a container company in Montana called "Helena Handbasket"?

OK, that is enough off my mind for now.

R.J.

[Chubby Mom]

Did 40 minutes on treadmill using glutteal interval program! Oh yah you are going to look much hotter than Will Ferrell did, when you put on your cheerleading uniform :) Keep up the good work.

[rj1965]

I was off from work today (YAY!) so went to my REAL gym to workout.

This is what I did:

Leg Press 1x12@360, 1x12@450, 1x12@540

Squats 1x12@185, 2x12@225

Hack Squat 1x12@50, 1x12@70, 1x12@90

Stiff Leg Deadlift 1x12@55, 1x12@65, 1x12@75

Lying Leg Curl 1x12@50, 1x12@60, 1x12@70

Calf Raise 1x12@160, 1x12@180, 1x12@200

Treadmill - 20 minutes on hill interval program

True story: When doing my second set of squats this guy was walking behind me and I could see him giving me this "look" in the mirror. Being the low self esteem guy I am, I am thinking to myself "crap, I am doing something wrong" lol

As I rest before doing the third set, he comes over and asks if he can take some light plates hanging off the squat rack. I said "sure, go ahead" Then he adds "Damn, that is a lot of weight you're doing" and I am in shock and reply "uh, yeah" lol I am SUCH a nerd - lol

After doing the second set for squats, I did not want to add more weight to it as it seemed heavy enough, but for some reason after talking to the guy, , the 225 lbs. for the squat did not see so heavy for my third set - lol

R.J.

[ChocoChick]

RJ, if you do squats before leg press you will probably see some even bigger numbers on your squat. :)

Nice workout.

[rj1965]

Thanks for the suggestion :>)

I usually do squats first, but the squat racks were in use and I was impatient and went to incline leg press first.

Its amazing sometimes that the DB area will be packed with men and women, then 5 minutes later the area is completely empty!

What's up with that?

R.J.



RJ, if you do squats before leg press you will probably see some even bigger numbers on your squat. :)

Nice workout.

[fitnessman]

Look at the bright side this weekend!! The Browns CANT lose!!! :D

[rj1965]

Look at the bright side this weekend!! The Browns CANT lose!!! :D

Geez, don't post somethng like that on Friday the 13th! lol

The Browns will be fine as long as the players keep away from riding motorcycles,although I am sure some "freak injury" will happen to one of the players between now and next week, probably another defensive back.

Yeah, I am a true Browns fan - hope for the best, expect the WORST!

At least I can work out on Sunday and not worry about what time Cleveland plays.

Too bad Indians are not in playoffs still. Great weather for baseball! BRRRRRRRRR!

Pretty sad to see snow flakes yesterday.

[fitnessman]

It's the Browns Bi week :D

I LOVE SNOW!!!!

Having Perch for luch today :p

[rj1965]

I know its the "bye" week, as in "bye" to the playoffs - lol

I had perch for lunch yesterday too, but I am sure your perch was MUCH fresher.


It's the Browns Bi week :D

I LOVE SNOW!!!!

Having Perch for luch today :p

[IdahoViking]

I haven't had fresh perch since I moved from Minnesota. :(

I have to settle for fresh trout, steelhead, and salmon.

[rj1965]

Yesterday was a much needed rest day. I am NOT getting enough sleep!

Today I only had a 20 minute window to workout, so worked on chest

Flat Bench Press 1x12@115, 1x12@135, 1x8@150

Rotary Chest Press 1x12@50, 1x12@70, 1x9@90

Push Ups 2x12 and 1x15 (last set with knees on floor)

Not a great workout because it was rushed, but better than nothing.

[rj1965]

Since people have been making comments about my treadmill and elliptical work, I thought I would add this info. to the mix.

I have been to bodybuilding shows and have no clue what judges look for. I look around the other people at my gym and being the self critical person that I am, I still think everyone looks muscular and in better shape than I do - lol

A few months ago a fellow gym member came up to me between sets of a db shoulder press and said "excuse me, I hope you don't take this the wrong way, but I saw you working legs yesterday and you have the best legs in the gym".

Luckily I was not holding onto the dumbbells at the time as i would have dropped them from the shock of hearing this statement. I replied I ran a lot, but am still somewhat new to weight training and still have lots of fat to lose.

He said my legs were not big from running, just freaky genetics - lol

So of course the rest of the workout I was looking at my legs in the mirror trying to see what the big deal about them is - lol

Concerning running, I ran my first 5K race Nov. 2004 and worked up to run the Cleveland half marathon May 2005 weighing 285 lbs. and finished in a time about 2 hours 49 minutes.

I started January 2006 training to run the Vancouver marathon, but around March realized my marathon training was not working for me and I just was not into it as much as the year before when I trained to run the half marathon.

At this time, I realized I could not continue training for long distance runs AND intense weight training and decided first goal would be to work hard and enter bodybuilding competition THEN with my body fat at a low level after competing THEN train to run a marathon.

OK, back to the point of my post - lol

After training to run long distances, you learn to push past that initial wall when your body starts sweating and wants to shut down. You learn to ignore those little signs the body tells your brain to "stop" even though there is nothing physically wrong with you. Like anything else, it is PRATICE PRACTICE PRACTICE!!!

Of course with weight training though, I seem to stop when it feels too heavy - lol Gotta bring my running intensity to the weight room.

[rj1965]

I kept debating if I should rest today or go in for a workout. I finally decided to opt for the workout :>)

Started with Close in grip Lat Pulldown 1x12@90, 1x12@110, 1x12@130

T-Bar row 1x12@45, 1x12@65, 1x9@75 (fist tiem I ever did T-bar row)

Seated Pulley Row 1x12@90, 1x12@120, 1x12@135

Seated Machine Row 1x12@90, 1x12@100, 1x12@110

15 minutes elleptical - glutteal program

It is the day after now and feel a little bit of DOMS plus migraine headache - UGGH!

[Chubby Mom]

[QUOTE=rj1965]I kept debating if I should rest today or go in for a workout. I finally decided to opt for the workout :>)

You made the right decision great work out.

[rj1965]

I am still around working out, but busy with work.

I am lifting heavy with personal best of 190 lbs. for 8 reps for seated row.

I need to buy some lifting gloves though as I lose the grip on some of the weight machines like seated row and lat pulldowns.

I'll try to update my pix on my Bodyspace profile as well.

L8R,

R.J.

[rj1965]

Also, who from here is attending the 2007 Arnold in Columbus?

I'll be there all weekend!

If anyone wants to workout, let me know. Last year I found a great workout place north of town within walking distance of my hotel and did not see more than 8 other people in there the whole time - we pretty much had the place to ourselves.

L8R,

R.J.

[Chubby Mom]

RJ I am so glad that you posted again. Glad to know that you are doing fine. Welcome back can’t wait to see the new pics

[fitnessman]

Back from the dead?!?!?!

:D

[rj1965]

Back from the dead?!?!?!

:D

What's the quote from Monty Python's Holy Grail movie

"I'm not dead..I feel happy...I feel happy" lol

What IS almost dead is my employer. The university I work at that has been around 158 years is in danger of closing at the end of the month. That is why posting on here has not been at the top of my "priority" list, but at least I have been faithful to working out :>)

The other big news is I will be switching gyms soon. There is a brand spanking new Gold's Gym opening up near me in March. This place looks GORGEOUS so far from the outside - lots of glass to let the sun in (whenever it DOES get sunny in Cleveland), a lap pool, an indoor track, a kids area that my kids already approve of with a half court basketball area, Xbox and Playstation, and a play area like you see at a McDonald's.

What I will love is the indoor track.

OK, all for now!

R.J.

[fitnessman]

University employment is rough here in Ohio :(

[rj1965]

University employment is rough here in Ohio :(

Its rough everywhere in all fields which is why I am trying to start my own bizness.

Worked out shoulders, bi's and tri's this morning.

Gotta see about taking new pix and measurements a noche.

L8R,

R.J.

[rj1965]

OK, trying to get back on track with putting my workouts on here and not just leaving the info. in my Liftlog

Today I did legs

Squats

12@225, 12@275, 12@295

Leg Press

12@500, 12@590, 12@680

Leg Extension

!2@90, 12@110, 12@120

Lying Leg CUrls

12@60, 12@80, 12@90

5 minutes on treadmill - incline intervals

[Hibiscus09]

Nice workout, RJ! :)

I can't imagine working out while at the Arnold. Is it safe to workout with high levels of alcohol in my system? :D

[rj1965]

Nice workout, RJ! :)

I can't imagine working out while at the Arnold. Is it safe to workout with high levels of alcohol in my system? :D

LOL

Well a friend of mine was preparing for the Emerald Cup, so she needed a place to keep up with her training. I started working out with her, but she was in so much better shape than I was, I left to train and went to the treadmill to train for the Arnold 5K run that was on Sunday morning.

I got smart this year and decided NOT to run the Arnold 5K or do the Arnold Pump and Run so I can sleep in on Sunday.

If someone would not mind me imbibing alcohol with them at the Arnold, let me know - lol

R.J.

[Hibiscus09]

I'm sure we'll all meet somewhere and drink our little hearts out. :)

[rj1965]

More like the stomach virus worked on me - lol

My son was kind enought to bring a stomach virus home last Friday and it went through the entire family by Tuesday.

Being an old man now, it takes me a little longer to recover.

I got hit by it on Sunday and recovered enough to make it to work today. Great way to lose some water weight, but not recommended.

Hope to make it to the gym tomorrow to try to get back on track.

BTW - How come Tarzan never had a beard?

L8R,

R.J.

[rj1965]

Wow, didn't realize it has been so long since I last posted - lol

Holidays and work have been hectic.

Working at a university is great, but problem is when school is not in session, it throws my time management schedule completely off!

I have not been going to the gym as regularly as I should, but hard to find the time to fit it in. That and I am fighting off some sort of respiratory infection now that has thrown my body for a loop.

The good news is for Christmas I received lifting gloves, 12 individually wrapped protein bars and a new gym bag! My old gym was well used with the final straw being a loose lid on my shaker that dumped protein powder all over the inside of my gym bag! EWWWWWW

Tomorrow I am attending a running seminar for the running group I belong to. Not sure what my running goals will be for 2007, as my last race was the Arnold 5K in March. I am getting bored with weight training as I do not compete, so maybe I will focus on running again - maybe do a half marathon or marathon as I have lost some fat since my last race. I might do some running training and work myself up to 6 miles and see how I feel. If it feels good to me, I might train to run a long race - if not, I will stick to 5K races and weight training.

Does anyone else here go back and forth between weight training and running training, or am I the only crazy one? All my bodybuilding friends that I was crazy when I ran a half marathon in 2005 - lol

Any feedback would be appreciated.

R.J.

[rj1965]

I guess no news is good news for me - lol

Finally made it back to the gym after taking some time off from the holidays. I listened to my body and took a much needed break.

I have started taking a new supplement, Kre-Alkalyn. Its supposed to be a stabilized creatine. I like the results from it so far.

Here is my workout for today:

Arms and Shoulders day -

DB Shoulder Press 3 x 12 x 35, 40, 45

DB Lat Raise 3 x 12 x 12 lbs.

Reverse Pec Dec 3 x 12, 12, 8 x (90, 105, 120) lbs.

Machine Shoulder Press 3 x 12, 12, 5 x (80, 90, 100) lbs.

Close Grip Bench Press 3 x 12 x (45, 55, 75) lbs.

DB Bicep Curl 3 x 12, 12, 9 x (30, 35, 40) lbs.

Overhead DB Ext. 3 x 12, 12, 9 x (50, 55, 60) lbs.

Preacher Curl 3 x 12, 10, 9 x (50, 60, 60) lbs.

Rope Pulldown 3 x 12 x 40

Reverse Pulley Curl 3 x 12 x 60

10 minuts on recumbent bike

[rj1965]

Still alive and working out, but too busy to keep up a journal right now.

Am working hard to get in shape for the Arnold.

I'll be there Thursday thru Sunday. My family is coming down Friday after the kids get out of school. The family loves the gymnastics, fencing, ballroom dancing, cheerleading, etc., while I like getting the free samples and great deals in the Expo. hall - lol

If anyone sees me at the Arnold, say "hi"

I'll definately stop by the bb.com booth (and probably get a free t-shirt if they have any - lol)

L8R,

R.J.

[rj1965]

Updated progress pix on my BodySpace page!

Had a great time at IFBB FIgure Pro Valerie Waugaman's Champ Camp last weekend. Learned a lot about goal setting, motivation, nutrition and most of all, had some great kick ass workouts!

Just turned the big 42 this week and motivated to try and compete in my first bodybuilding show in November in Vancouver, B.C.

We'll see how it goes!

R.J.

[rj1965]

Not sure if it is possible to resurrect this thread or not.

New year, new (and old) goals, new motivation.

Long term goal is to compete at the Sandra Wickham Fall Classic in Vancouver, B.C. area in Nov. 2008.

Short term is to look good for the Arnold weekend next month ;>)

New professional and personal goals I want to do and will share later when I have more time.

My gym changed name from Gold's Gym to Urban Active Gym. Gym is going more for the "mainstream".

I'll post new pix and all soon with my fitness plan and would like some feedback.

L8R,

R.J.

[rj1965]

So I will be attending the Arnold again this year. Is anyone else going?

I am thinking of running the Arnold 5K again this year. Anyone want to join me? Its early Sunday morning and a great uphill course!

Did weights and cardio this morning.

[fitnessman]

So I will be attending the Arnold again this year. Is anyone else going?

I am thinking of running the Arnold 5K again this year. Anyone want to join me? Its early Sunday morning and a great uphill course!

Did weights and cardio this morning.

There is a pretty large group of bb.com members going. Myself included :D

Welcome back!

How's the state job? :eek: As fun as mine I bet :eek:

[rj1965]

I don't have a state job, but am an academic advisor for a university.

Not to get into too much details, but the university is on the verge of closing, so I am looking for work.

In the meanwhile, if anyone wants information or help on getting into, financing and being academically prepared for college, go to my website at http://www.collegesalsa.com for info.

Be warned that there is original salsa music on the website that is addicting to listen to - lol

Would love to see as many bb.com people as I can at the Arnold this year!

Did I mention I will be giving away free t-shirts?

[fitnessman]

See how long it's been? :p

Sucks it's closing :( Job market SUCKS here in Ohio! I have been looking as well. I have grown weary of the University setting.

[rj1965]

So earlier this year my gym changed name from "Gold's Gym" to "Urban Active Gym". Same management, just a name change as they wanted to start their "own brand" from what I understand.

Some serious lifters are ticked off about it, but for me, as long as it has the same equipment (its a brand spanking new place with TONS of equipment) and I have adequate access to it, it is fine.

The biggest change I see is charging for some new group classes - like Pilates reformer. I am not planning to do it - so no biggie to me.

I'll be posting workout and diet on here when I get it squared away with my trainer.

L8R,

R.J.

[rj1965]

Here is my latest workout routine:

Mondays:

Morning

Chest/Back/Abs

Bench Press 3 sets x 12

DB Incline Press 3 sets x 12

Cable Crossover 3 sets x 12

Decline Press 3 sets x 12

Wide Grip Pulldowns 3 sets x 12

Narrow Grip Pulldowns 3 sets x 12

Seated row 3 sets x 12

One arm DB row 3 sets x 12

Ab crunches 200 reps

Running 30 min.

Tuesday: Shoulders, Biceps, Triceps

DB Shoulder Press 3 sets x 12

DB Side Lat Raise 3 sets x 12

Reverse Pec Dec 3 sets x 12

DB Curl 3 sets x 12

Preacher curl 3 sets x 12

Hammer DB curl 3 sets x 12

Close grip bench press 3 sets x 12

Rope pushdown 3 sets x 12

Tricep arm extension mach. 3 sets x 12

Spinning class 45 min.

Wednesday: Cardio only (morning)

Ab crunches 200 reps

Thursday: Legs

Squats 3 sets x 12

Leg Press 3 sets x 12

One leg Hack Squat 3 sets x 12

Lying Leg curl 3 sets x 12

Seated Leg curl 3 sets x 12

Stiff leg deadlift 3 sets x 12

Calf Raise 3 sets x 12

Seated Calf 3 sets x 12

Spinning class

Friday (see Monday)

Saturday: Cardio only

Sunday ? Off everything