reflectx workout journals

[reflectx]

Hi everyone,

I just worked on adding exercises to a program I started Falll 2005. It is Chest/Back/Delts one day and then Biceps/Triceps/Legs the other. I am trying to balance it out each day. I alternate by choosing 2 exercises for each bodypart per day. So that is 6 exercises total per day. If I push myself on time with short rest, I can get it done in under 1 hour. That is 10 minutes for each exercise.

Current Stats

Bodyweight
191 pds
Bodyfat
19.14%
Goal Weight
180 or less
Goal bodyfat percentage
trying to get down to 10%
Lean Bodyweight
154 pds
BodyFat Weight
36 pds



I alternate from the list by choosing 2 exercise per bodypart for a total of 6 exercises per day.

================
Day 1
================
Chest
DB Bench, Incline Presses, Decline Press

Back
DB Pullovers, Barbell Bent Rows, Lat Pulldown

Delts
BB Front Military press, Reverse Peck Deck, Upright Rows

================
Day 2
================
Quads
Squats, Power Squats, Lunges

Tri Ceps
Lying DB Tri Cep Ext, Dips, Standing Tri Cep Extension

Biceps
Cable Curls, Alt DB, Hammer Curls

================
Day 3
================

Cardio
Abs
Push ups
Kneeling Cable Pulldown

Forearms
Reversere Cable Curls, Wrist Curls, Reverse Wrist Curls, Cable Wrist Curl

================
Day 4
================

Chest
Peck Deck, Cable Crossover Flys, Bench Press

Back
Pullups, DB Deadlifts, Seated Rows

Delts
Cable Lateral Raises, Cable Front Raises, Shrugs

================
Day 5
================

Quads
Leg Presses, Calf Raise, Machine Hip Extension

Tri Ceps
Pushdowns, Reverse Pushdowns, Cable Isolation

Bi Ceps
Preacher Curls, Machine Curls, EZ Bar Curl

================
Weekend Off
================

[Chubby Mom]

Hi reflectx sounds like a great work out just wondering about the pushups on day 3 Working out your chest and triceps again on the third day doesn’t really give them much time off to recoup other than that it sound really good to me good luck with it. :)

[pastorgbc]

Hi everyone,

I just worked on adding exercises to a program I started Falll 2005. It is Chest/Back/Delts one day and then Biceps/Triceps/Legs the other. I am trying to balance it out each day. I alternate by choosing 2 exercises for each bodypart per day. So that is 6 exercises total per day. If I push myself on time with short rest, I can get it done in under 1 hour. That is 10 minutes for each exercise.

Current Stats

Bodyweight
191 pds
Bodyfat
19.14%
Goal Weight
180 or less
Goal bodyfat percentage
trying to get down to 10%
Lean Bodyweight
154 pds
BodyFat Weight
36 pds



I alternate from the list by choosing 2 exercise per bodypart for a total of 6 exercises per day.

================
Day 1
================
Chest
DB Bench, Incline Presses, Decline Press

Back
DB Pullovers, Barbell Bent Rows, Lat Pulldown

Delts
BB Front Military press, Reverse Peck Deck, Upright Rows

================
Day 2
================
Quads
Squats, Power Squats, Lunges

Tri Ceps
Lying DB Tri Cep Ext, Dips, Standing Tri Cep Extension

Biceps
Cable Curls, Alt DB, Hammer Curls

================
Day 3
================

Cardio
Abs
Push ups
Kneeling Cable Pulldown

Forearms
Reversere Cable Curls, Wrist Curls, Reverse Wrist Curls, Cable Wrist Curl

================
Day 4
================

Chest
Peck Deck, Cable Crossover Flys, Bench Press

Back
Pullups, DB Deadlifts, Seated Rows

Delts
Cable Lateral Raises, Cable Front Raises, Shrugs

================
Day 5
================

Quads
Leg Presses, Calf Raise, Machine Hip Extension

Tri Ceps
Pushdowns, Reverse Pushdowns, Cable Isolation

Bi Ceps
Preacher Curls, Machine Curls, EZ Bar Curl

================
Weekend Off
================
Welcome to the journals, reflectx.

The workout is interesting. Have you considered adding dead lifts to your Friday routine?

Good luck and hang in there. It will be exciting watching the progress you make.

Ray

[jaguarr]

I'm with Ray. Deads on Fridays would be a nice addition. :)

jag

[reflectx]

Hi reflectx sounds like a great work out just wondering about the pushups on day 3 Working out your chest and triceps again on the third day doesn’t really give them much time off to recoup other than that it sound really good to me good luck with it. :)


I have been going to aerobics 4 times a week, where they use dumbbells in between cardio steps. During aerobics its hard to lift 2 - 10 pounds dumbbells on Curls, Front Raises, Lat Raises, Front Presses and even Rows. I dont really want to worry about things like 10 pounds weights or pushups because its too difficult to schedule the correct days. I am trying to increase my motivation to workout anytime. My core is my weakest point and I have hardly been doing pushups at all.

[reflectx]

Hi Ray and Jag,

I had a program like that before with deadlift on friday. It was Chest/Triceps/Delts one day and then Back/Bicepts/Legs the next day. I had problems becase I had 3 Back exercises, 2 biceps and then tried to get 2 exercises of either legs or shoulders. For me 7 exercises takes longer than 1 hour.

I have removed a lot of tricep exercises like dips and triceps extensions to spare shoulder problems. My bench strength is down about 20 pounds. The best I have done on Dumbbell Bench is 1-2 reps with 90 pounds. 4 reps with 2 - 85s. So lately, I am having trouble getting 4 reps with 2 - 75s. I checked my arms and it seems like my biceps are larger than triceps. I heard that the most size in the arm comes from triceps. So I want to work my triceps equal to biceps. I am planning on 2 bicep exercises and 2 triceps and then 2 of legs or shoulders.

Deadlift is the most challenging exercise for me. It usually raises my pulse pretty high. I am still doing stiff legged to avoid collapsing my lower back with regular.

I had more success last fall with Chest/Back/Delts and Biceps/Triceps/Legs than the program with Chest/Triceps/Delts and Back/Bicepts/Legs. I think my body responds better to opposing muscle work that balances out. I tried 1 body part per day for a while and just got tired on the worked muscle group.

I am trying pay attention to my body the day I workout, instead of just going throught the motions of completing the workout list. If I feel stronger or energetic, one day, I should workout harder, if weak another then, I should just workout moderate. Its hard for me to know when I have completed a good set of reps by itself other than trying to complete more reps than the last week. Last friday, I was doing reverse cable curl and got a good pump going in my forearms. I am using cables lately so there is constant weight in the motion. I am getting some intensity gains with the 1 week of 10-20 reps and then switching to the next week to 3-10 reps.


old workout

Chest/Triceps/Delts and
Back/Bicepts/Legs


================
Day 1
================
Chest
DB Incline Presses, DB Bench

Tri Ceps
DB Ext, Cable Isolation

Delts
Militarie presses, Rotator Cuff


Cardio and ABs

================
Day 2
================
Quads
Squats, Lunges

Back
Pullups, Seated Rows,

Biceps
Cable Curl, Alt Dumbell Curls

================
Day 3 - REST
================

Cardio and ABs

================
Day 4
================

Chest
Decline Bench, Peck Deck

Tri Ceps
Pushdowns

Delts
Lateral Raises, Shrugs

================
Day 5
================

Quads
Leg Presses

Bi Ceps
Scott Curls, Reverse Curls

Back
Lat Pulldown, Barbell Rows and Stiff Legged DB Deadlifts


Cardio and ABs

================
Weekend Off
================

[reflectx]

Sun 10-1
protein 165
calories 3197
carbs 388

Mon 10-2
protein 122
calories 2240
carbs 278

Tues 10-3
protein 111
calories 2166
carbs 284

Wed 10-4
protein 124
calories 2595
carbs 321

Thu 10-5
protein 135
calories 2770
carbs 318

Fri 10-6
protein 171
calories 3440
carbs 435

Sat 10-7
protein 164
calories 2580
carbs 329

Sun 10-8
protein 144
calories 3109
carbs 373

Mon 10-9
protein 161
calories 3117
carbs 369

Tues 10-10
protein 140
calories 2700
carbs 289

Wed 10-11
protein 118
calories 1974
carbs 195

Thu 10-12
protein 125
calories 2368
carbs 193

Fri 10-13
protein 119
calories 2007
carbs 320

Sat 10-14
protein 179
calories 3951
carbs 435

Sun 10-15
protein 110
calories 2035
carbs 229

Sun 10-16
protein 222
calories 4026
carbs 463


222 grams protein is the highest I have had yet. I guess that works out since I ate 4000 calories on Sun and had 50 grams protein in shakes.

[reflectx]

I had the week off. All I did this week was 1 hour of step aerobics and some VO2 max tests. On a 1 mile walk test, I scored at 41 VO2 max. On the 1.5 mile test, I scored at 42 VO2 max. For my age, 41-42 is rated at fair. The test sheet said not to overexert myself, so I tried staying under my 180 bpm max heart rate. When I was done, it was 174 bpm. I ran close to an 8 minute mile. I used a track for the test. I could goalset to do better than an 8 minute mile.

[reflectx]

50 min aerobics
15 min abs

Cross Bench Pullovers
50 x20, 65 x10, 70 x8, 70 x8

BB Mil Press
95 x8, 95 x6, 95 x4, 95 x4

DB Bench
55s x10, 65s x8, 70s x5, 75s x3 partial reps

bodyweight
189 pds

Going down from 202 pds to 190, I have lost about 9 pounds fat and 3 pounds muscle according to my Body Tracker program.

[reflectx]

10-24-06 Tue
--------------

Lunges
25s x16, 30s x12, 40s x10, 45s x6

I regretted doing lunges with 45s after taking 1 week off. That is the kind of overtraining I need to watch out for.

Cable Curl
#8 x18, #10 x10, #11 x6, #12 x6

Alt Db
30s x10, 35s x4, 35s x3

Lying DB Tri Ext
20s x16, 30s x9, 35s x6, 35s x6

Standing Tri DB Ext
55 x13, 60 x9, 65 x4 partial reps, 65 x 4 spots


10-25-06 Wed
---------------

Rev Cable Curl
#9 x14, #9 x10, #10 x8, #10 x9

Wrist Curl
15s x27, 20s x15, 20s x10, 25s x9

Rev Wrist Curl
10s x12, 10s x11, 10s x7, 10s x7

Cable Wrist Curl
#3 x18, #4 x13, #5 x15, #6 x9, #7 x7

Rev Cable Wrist Curl
#1 x20, #2 x13, #3 x5, #2 x6

1 hour aerobics
15 min abs


10-27-06 Fri
-------------

Machine Hip Ext
#6 x10, #7 x10, #8 x8, #9 x7

Preacher Curl
50 x15, 60 x15, 70 x8, 80 x3

Rev Pushdown
#5 x14, #6 x8, #7 x6, #7 x3

Ez Curl Bar
70 x10, 80 x3, 70 x6, 75 x4

Pushdown
#7 x10, #8 x8, #9 x5, #9 x4

1 hour aerobics
15 min abs

[reflectx]

10-30-06 Mon
--------------

Decline Bench
135 x12, 135 x10, 135 x8

DB Bench
55s x17, 55s x14, 55s x11

DB Pullover
50 x18, 55 x14, 55 x14

Lat Pulldown
#8 x15, #8 x15, #8 x15

BB Front Press
95 x25, 95 x9, 95 x7

Rev Peck Deck
96 x25, 120 x13, 120 x12

1 hour aerobics
15 min abs


10-31-06 Tues
---------------

Squats
95 x16, 115 x15, 125 x16

Cable Curl
#8 x20, #9 x14, #9 x12

Alt DB
25s x15, 25s x9, 30s x9

Tri Cep Ext
50 x16, 50 x14, 50 x13

Cable Isolation
#4 x20, #5 x12, #15 x12

1 hour aerobics
15 min abs


11-1-06 Wed
--------------

Rev Cable Curl
#7 x20, #8 x18, #9 x10, #8 x14

Wrist Curl
20s x20, 20s x20, 20s x20, 25s x10

Rev Wrist Curl
10s x15, 10s x20, 15s x6, 10s x12

Cable Wrist Curl
#4 x30, #4 x20, #5 x14, #6 x14

Rev Wrist Cable Curl
#2 x20, #2 x15, #2 x12, #2 x11

1 hour aerobics
15 min abs


11-2-06 Thur
-------------

Peck Deck
168 x16, 180 x13, 168 x11

Incline Press
55s x14, 55s x14, 55s x11, 60s x10

DB Deadlift
55s x17, 70s x14, 75s x12, 75s x12

Seated Rows
#8 x20, #10 x16, #11 x14

Cable Front Raise
#3 x15, #4 x12, #3 x14

Shrugs
135 x20, 185 x10, 185 x10


11-3-06 Fri
------------

Preacher Curl
40 x25, 50 x17, 60 x9, 60 x7

EZ Curl Bar
60 x14, 60 x10, 60 x13

Tri Cep Pushdown
#6 x14, #6 x14, #6 x16

Rev Pushdown
#6 x11, #5 x14, #5 x12

Leg Press
270 x10, 270 x14, 270 x14

Machine Hip Ext
#8 x15, #8 x14, #7 x11

1 hour aerobics
15 min abs

Bodyweight this week
range from 188-190 pounds

[reflectx]

11-06-06 Mon
--------------

DB Bench
60s x14, 70s x7, 70s x6, 75s x4

Decline Bench
135 x10, 155 x10, 175 x6, 185 x4 + 2 spots

Lat Pulldown
#8 x17, #10 x12, #11 x8, #12 x6

BB Row
155 x10, 155 x8, 175 x6, 185 x3

DB Press
95 x10, 105 x8, 115 x4, 115 x3

Rev Peck Deck
156 x12, 168 x9, 180 x8, 192 x4

1 hour aerobics
15 min abs


11-7-06 Tues
--------------

Cable Curl
#10 x14, #12 x10, #13 x7, #14 x5

Alt DB
30s x10, 35s x7, 35s x7, 40s x5

Lying DB Tri Ext
30s x15, 35s x9, 40s x4, 35s x5

Standing DB Tri Ext
50 x13, 55 x12, 60 x10, 65 x5

Calf Raise
225 x15, 275 x10, 295 x9, 305 x8

Lunges
25s x10, 30s x10, 35s x8

1 hour aerobics
15 min abs


11-8-06 Wed
-------------

Cable Wrist Curl
#5 x22, #5 x20, #7 x10, #8 x6

Cable Wrist Curl
#7 x8, #7 x7, #8 x4

Rev Cable Wrist Curl
#2 x20, #3 x12, #4 x6, #4 x6

Rev Cable Curls
#10 x10, #11 x5, #11 x6, #11 x4

DB Wrist Curl
20s x16, 25s x12, 25s x11, 30s x9

Rev Wrist Curl
10s x20, 15s x10, 15s x8, 15s x9

1 hour aerobics
15 min abs


11-9-06 Thu
-------------

Peck Deck
168 x18, 192 x10, 204 x8, 216 x7

Incline Press
55s x12, 60s x10, 65s x7 +1 spot, 70s x4 +1 spot

DB Deadlift
65s x14, 70s x13, 75s x11, 80s x8

Pullups
0 x10, 0 x8, 0 x5, rev grip 0 x4

Cable Front Raise
#3 x12, #4 x10, #4 x6, #5 x4

Upright Rows
65 x10, 75 x7, 80 x5, 80 x4

1 hour aerobics
15 min abs


11-10-06 Fri
-------------

Preacher Curl
60 x12, 65 x8, 70x 6, 75 x4 +1cheat

EZ Curl
60 x12, 70 x10, 80 x6, 85 x4

Pushdown
#7 x13, #8 x8, #9 x8, #10 x2

Rev Pushdown
#6 x8, #7 x8, #8 x2, #7 x5

Power Squat
95 x10, 95 x8, 115 x8, 125 x7

Leg Press
405 x6, 455 x5, 495 x5, 545 x2

1 hour aerobics
15 min abs


I still weigh 190 pounds with a 35.5 inch abdomen. My goal is a 30 inch abdomen.

[reflectx]

11-13-06 Mon
--------------

DB bench
50s x18, 50s x14, 50s x14, 50s x12

Decline Bench
135 x22, 165 x10, 155 x10, 155 x9

DB Pullover
50 x20, 60 x16, 60 x18, 60 x17

Lat Pulldown
#9 x16, #9 x13, #9 x18, #9 x14

BB Press
65 x16, 75 x10, 75 x8

Rev Peck Deck
156 x14, 156 x11, 144 x10, 132 x10

1 hour cardio
15 min abs


11-14-06 Tues
---------------

Cable Curl
#12 x11, #13 x8, #14 x6, #15 x4

Alt DB
30s x12, 35s x8, 35s x6, 40s x4

Lying DB Tri Ext
35s x9, 35s x7, 40s x4, 40s x4

Standing DB Ext
55s x12, 60s x11, 65s x7, 70s x5

Power Squats
115 x10, 125 x8, 135 x6, 145 x6

Lunges
25s x20, 30s x16, 30s x16, 30s x16


11-15-06 Wed
---------------

Rev Cable Curl
#8 x14, #8 x14, #8 x12, #8 x11

Cable Wrist Curl
#5 x20, #6 x16, #7 x13, #7 x11

Rev Cable Wrist Curl
#2 x18, #3 x12, #3 x9, #3 x8

DB Wrist Curl
25s x15, 25s x14, 25s x14

1 hour aerobics
15 min abs


11-16-06 Thur
---------------

Peck Deck
168 x19, 180 x13, 168 x12, 168 x15

Barbell Bench
135 x10, 135 x11, 135 x8, 135 x7

Pullups
#11 x16, #10 x15, #10 x14, #10 x11

DB Deadlifts
60s x20, 65s x15, 65s x15, 65s x14

Cable Lat Raise
#3 x20, #4 x16, #4 x12, #4 x14

Shrugs
155 x19, 155 x18, 155 x18, 155 x13


11-17-06 Fri
-------------

Preacher Curl
50s x16, 50s x14, 50s x14, 50s x12

EZ Curl Bar
60s x15, 60s 12, 60s x10, 60s x6

Reverse Pushdown
#5 x17, #6 x10, #5 x13, #5 x14

Cable Isolation
#4 x16, #5 x14, #5 x16, #6 x11

Machine Leg Press
#12 x20, #13 x14, #13 x14, #13 x10

Machine Hip Ext
#5 x15, #6 x14, #6 x14, #6 x14

1 hour aerobics
15 min abs

bodyweight
190 pounds

[reflectx]

7/05/06

Bodyweight
202 pds
Bodyfat %
21.51
Lean Mass
158.56
Bodyfat
43.44

11/19/06

Bodyweight
190 pds
Bodyfat%
17.94
Lean Mass
155.90
Bodyfat
34.10



from the Bodyweight of 202 pds down to 190 pds

lost a total of 12 pounds

lost 9.34 pds of fat
lost 2.66 pds of muscle

[reflectx]

1-8-07 Tue
------------

Peck Deck
156 x18, 180 x12, 192 x9

Seated Rows
#10 x18, #12 x12

Machine Leg Press
#12 x10, #13 x10, #14 x10

1-10-07 Wed
--------------

Cable W Curl
#4 x10, #5 x12, #6 x6, #7 x10

Rev Cable W Curl
#2 x10, #3 x8, #4 x6

DB W Curl
10s x20, 15s x16, 20s x16, 20s x17

Rev DB W Curl
5s x20, 10s x17, 15s x9, 15s x8

Arm Ext DB W Curl
10s x20, 10s x16, 10s x20

Rev Arm Ext DB W Curl
5s x20, 10s x16, 10s x12


1-11-07 Thu
--------------

Bench Press
135 x16, 155 x8, 165 x5

Incline DB
55s x10, 60s x5 + 2 spots

BB Rows
135 x10, 155 x7

Pullups
#12 x20, #10 x14, #8 x10

BB Front Press
95 x8, 105 x5, 105 x4

Rev Peck Deck
120 x20, 144 x11, 156 x8


1-12-07 Fri
-------------

Power Squats
95 x10, 105 x8, 115 x6

Lunges
15s x14, 20s x12, 25s x10

Alt DB
30s x14, 35s x7, 40s x4

Cable Curl
#8 x20, #9 x13, #10 x10

Pushdown
#7 x12, #8 x7, #8 x7

Rev Pushdown
#4 x14, #5 x14, #6 x6

Cardio
treadmill
3 miles in 29 min


bodyweight
190 pds

[IR45N]

Congratulations on the fat loss and muscle gains! You might want to think about doing close grip bench barbell presses for your tri's; they're good and really make you/anyone focus on each rep - a distraction or too much weight & you're toast w/o a spotter. Some good standing barbells, preachers and dbell hammers might be sufficient for the bi's.

You might also have a bit too much of a variety of exercises to choose from; personally, I'd ditch the pec deck and some of the cable stuff and go with the dbell/barbell lifts. Also, while training a bodypart once a week seems like a long layoff, I find it does give a bit extra rest/recovery even with a 4 day program (I've decided to go with 4 myself). Just some thoughts! Congrats on the gains!

[reflectx]

I have been on break for a while. I am getting back into routine now, and plan to lose that last 10-15 pounds of fat. I havent done close grip bench press in a while. I will add that to my list of exercises. I heard that barbell curls are hard on the wrists. I added cable curls and cable front raises to keep constant weight in the motion.

I like the variety, for muscle confusion. I try switching exercises as much as possible. I was actually thinking of trying the 3 day a week Body for Life program. If I only lifted for 3 days a week, it would be eaiser to raise my intensity.

[reflectx]

1-12-07 Tue
-------------

Decline Bench
135 x13, 145 x9, 155 x5, 155 x5

Bench Press
135 x12, 155 x6, 155 x5, 165 x4 + 2

DB Pullover
70 x18, 75 x12, 80 x12, 90 x7

Lat Pulldown
#9 x15, #10 x9, #11 x6

BB Front Press
95 x11, 105 x7, 115 x4

Cross Cable Lat Raise
0 x16, #1 x10, #2 x12, #3 x6


1-17-07 Wed
--------------

Cable W Curl
#4 x20, #5 x18, #6 x11, #7 x8

Rev Cable W Curl
#2 x15, #3 x8, #3 x8, #4 x4

DB Bench W Curl
20s x20, 25s x17, 30s x8, 30s x10

Rev DB Bench W Curl
10s x19, 15s x12, 15s x7, 15s x9

Ext Arm W Curl
12s x16, 15s x10, 15s x11

Ext Arm W Curl
10s x14, 15s x5, 10s x12


1-18-07 Thu
-------------

DB Bench
55s x15, 60s x8, 65s x9

Incline DB
55s x15, 55s x12, 60s x8, 60s x6

DB Deadlift
70s x10, 75s x10, 80s x9

Seated Row
#10 x10, #11 x10, #12 x8

Rev Peck Deck
156 x16, 168 x10, 180 x6

Rotator Cuff
#4 x10, #5 x10, #6 x8, #7 x4


1-20-07 Sat
-------------

Machine Leg Press
#10 x12, #11 x10

Machine Hip Ext
#4 x10, #6 x10, #7 x10, #8 x10

Alt DB
30s x12, 35s x8, 40s x5, 35s x6

Hammer Curl
30s x11, 35s x4

Pushdown
#6 x18, #7 x12, #8 x8

Rev Pushdown
#4 x15, #5 x12, #6 x9

[reflectx]

1-22-07 Mon
--------------

Peck Deck
192 x16, 204 x9, 216 x6

DB Bench
60s x16, 65s x10, 70s x6, 70s x7

Barbell Row
135 x10, 145 x8, 155 x8, 165 x6

Lat Pulldown
#8 x16, #9 x12, #10 x8

Shrugs
135 x18, 155 x14, 165 x10

Machine Front Press
72 x10, 84 x8


1-23-07 Tue
--------------

Power Squats
95 x14, 115 x10, 135 x9

BB Curl
65 x14, 75 x8, 80 x5, 85 x3

DB Preacher Curl
25s x10

Lying DB Ext
25s x17, 30s x12

Close Grip Bench
115 x14, 115 x8, 135 x5, 135 x4


1-24-07 Wed
--------------

Cable W Curl
#4 x20, #5 x18, #6 x14, #7 x10

Rev Cable W Curl
#2 x16, #3 x11, #3 x11, #4 x4

Bench W Curl
15s x14, 20s x18, 30s x13, 35s x8

Rev Bench W Curl
15s x14, 10s x16, 15s x8, 20s x6

Standing Rev W Curl
12s x15, 12s x12, 15s x8

Staning W Curl
15s x22, 15s x12, 15s x18, 20s x10


1-25-07 Thu
--------------

Bench Press
135 x16, 155 x9, 175 x4

Decline Bench
135 x13, 155 x10, 175 x5

Pullups
#8 x14, #7 x12, #6 x9

Deadlift - DB
65s x10, 70s x10, 75 x10

BB Press
95 x8, 95 x6

Cable Front Raise
#3 x14, #4 x10, #4 x12


1-27-07 Sat
-------------

Machine Hip Ext
#6 x10, #7 x10, #8 x10

Alt DB
30s x13, 35s x7, 40s x6, 45s x3

Hammer Curl
30s x11, 35s x5

Standing Tri Ext
55 x14, 60 x11, 65 x8

Reverse Pushdown
#4 x15, #5 x12, #6 x8

[reflectx]

1-29-07 Mon
--------------

DB Bench
60s x20, 70s x9, 75s x7, 80s x3

DB Incline
55s x13, 60s x9, 65s x7 + 3 spots

BB Row
135 x18, 145 x10, 165 x5

Seated Row
#10 x20, #11 x12, #12 x14

Rot Cuff
#4 x16, #5 x10, #6 x4

Rev Peck Deck
156 x11, 168 x8, 168 x7, 180 x5


1-30-07 Tues
---------------

Step Lunge
no weight - side, front, back

Power Squat
95 x14, 115 x10, 135 x6

Cable Curl
#8 x20, #9 x12, #10 x9

DB Preacher
20s x18, 25s x7, 25s x6

Standing Tri Ext
55 x14, 60 x12, 65 x9

Rev Pushdown
#5 x13, #6 x9, #6 x6


1-31-07 Wed
--------------

Cable W Curl
#4 x25, #5 x15, #6 x9, #6 x8

Rev W Cable Curl
#2 x17, #3 x9, #3 x7

DB W Curl
15s x20, 20s x15, 25s x11, 30s x10, 35s x5

Rev DB W Curl
12s x22, 15s x11, 15s x9

Standing Rev DB W Curl
12s x10

treadmill
3 miles 29.40 sec at 440 calories


2-2-07 Fri
-----------

Decline Bench
135 x16, 155 x10, 175 x6

Peck Deck
168 x18, 192 x10, 204 x7

DB Deadlift
70s x10, 75s x10, 80s x10

Chins - assisted
#10 x10

BB Front Press
95 x9, 115 x4

Cable Front Raise
#3 x10, #4 x9


2-3-07 Sat
-------------

Alt DB
25s x16, 30s x14, 30s x14

EZ Curl
40s x15, 60s x12, 50s x14

Pushdown
#4 x16, #5 x15, #6 x16

Tricep Cable Isolation
#4 x15, #5 x15, #6 x10

Hip Ext
#7 x10, #8 x10, #9 x10

Machine Lip Press
#8 x15, #9 x15, #10 x15


I havent got my schedule together to add in aerobic classes. I was 189 pds Dec 2006 and am now at 192 pds.

[reflectx]

Stats 11-24-2006

Bodyweight
189pds
Bodyfat
17.76%
Lean Bodyweight
155.43 pds
BodyFat Weight
33.57 pds


Stats 2-4-2007

Bodyweight
192 pds
Bodyfat
18.41%
Lean Bodyweight
156.65 pds
BodyFat Weight
35.35 pds

I gained 1.22 pds lean weight and 1.78 pounds fat.

Goal Weight
180 or less
Goal bodyfat percentage
trying to get down to 10%

[reflectx]

5-20-09 Wed
--------------

DB Bench
75s x16, 80s x14, 85s x11

Naut Bar Row
185 x18, 195 x16, 225 x14

Chins
11, 10

Decline Bench
175 x 13

DB Incline Press
65s x12, 70s x7

Seated Row
165 x6


5-22-09 Fri
--------------

DB Mil Press
50s x18, 55s x11, 60s x7

Squat Machine
225 x20, 315 x19, 405 x18

Calf Raise
240 x16, 240 x16

BB Front Press
95 x10