-
[b]Week 26 WO 98[/b]
[b]QUADS, TRICEPS and BICEPS[/b]
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
[b]QUADS[/b]
[b]Single Leg Hack Squat or Split Hack Squats[/b]
Sledx15
10psx15
15psx15
25psx12
So little weight...so much burn.
[b]Reverse Hack Squats[/b]
25psx15
35psx15
45psx15
55psx15
[b]Leg Extensions[/b]
50x15
60x15
75x15
85x11
[b]TRICEPS[/b]
[b]Smith CGBP[/b]
55x15
95x15
135x15
155x10
[b]Incline Lying Triceps Ext.[/b]
40x15
50x15
60x12
60x10
[b]EZ Bar Pushdowns[/b]
45x15
50x15
55x15
60x13
[b]BICEPS[/b]
[b]Standing DB Curls[/b]
10x15
15x15
20x15
25x15
[b]Seated Inclined DB Curls[/b]
10x15
15x15
20x10
These just burned....my biceps...so much fun...:D
[b]EZ Bar Spider Curls[/b]
35x15
40x12
45x12
50x10
full contraction held at top.....squeeze...
[b]CARDIO[/b]
**Stay tuned for the return of Cardio***...:(
[b]Today's Weight[/b]
187.2
[b]Today's Album Rotation[/b]
[b]PABLO HONEY[/b]
by Radiohead
[b]THE BENDS[/b]
by Radiohead
[b][/b]
[b][/b]
[b][/b]
[b]RUMINATIONS[/b]
Much better session than yesterday...energy was high...focus was like a laser.
Quads were really burning after that little bit of weight...as were my arms.
Rolling down on track now!
...and those thoughts of competing again are bouncing around in my head...for the third day in a row.
It REALLY was easy not going to the gym..:D
[b][size=4][color=red]?? WEEKS ? DAYS OUT...!![/color][/size][/b]
-
-
[QUOTE=The Solution;1007727593]2 words
Volume junkie[/QUOTE]
I've been caught..LOL!
-
[b]Week 26 WO 99[/b]
[b]CHEST, BICEPS and ABS[/b]
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
[b]CHEST[/b]
[b]HS Decline Press[/b]
45x15
90x15
115x15
135x15
145x11 [b]PR[/b]
[b]HS Wide Press[/b]
90x15
115x15
135x11[b]Rep PR[/b]
115x12
90x15
[b]Flat DB Press[/b]
30x15
40x15
50x15
60x15
70x10[b]PR[/b]
[b]FM High Crossover[/b]
10x15
15x15
20x15
25x15
27.5x15
30x13
[b]BICEPS[/b]
[b]BB Curl[/b]
30x15
40x15
45x15
50x9
[b]EZ Bar Spider Curls[/b]
35x15
45x15
50x12
[b]Seated DB Hammer Curls[/b]
10x15
15x15
20x15
25x12
[b]ABS[/b]
[b]Roman Chair Crunch[/b]
25x15
for 3 sets
[b]Standing Rope Crunch[/b]
30x15
45x15
60x15
70x15
80x12
[b]CARDIO[/b]
**Stay tuned for the return of Cardio***...:(
[b]Today's Weight[/b]
187.6
[b]Today's Album Rotation[/b]
[b]KEEP CALM AND CARRY ON[/b]
by Stereophonics
[b]PULL THE PIN[/b]
by Stereophonics
[b][/b]
[b][/b]
[b][/b]
[b]RUMINATIONS[/b]
The sessions seen to be getting better and better.
I'm really getting back into the swing of this.
I made a few PRs this session for this rep range.
I'm hoping to keep increasing the poundage each session for most lifts.
It REALLY was easy not going to the gym..:D
[b][size=4][color=red]?? WEEKS ? DAYS OUT...!![/color][/size][/b]
-
[b]Week 27 WO 100[/b]
[b]LEGS[/b]
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
[b]HAMSTRINGS[/b]
[b]Seated Leg Curl[/b]
105x15
120x15
135x15
150x15
165x15
[b]SLDL[/b]
45x15
95x15
105x15
115x15
135x15
[b]QUADS[/b]
[b]Leg Press[/b]
2ppsx15
3ppsx15
4ppsx15
5ppsx15
[b]V-Squat[/b]
45psx15
70psx15
90psx12
[b]Leg Extensions[/b]
60x15
70x15
80x15
90x15
[b]CALVES[/b]
[b]Hack Calf Raise[/b]
90psx15
135psx15
180psx15
200psx12
[b]CARDIO[/b]
**Stay tuned for the return of Cardio***...:(
[b]Today's Weight[/b]
188.4
[b]Today's Album Rotation[/b]
[b]HEY MA[/b]
by James
[b]LAID[/b]
by James
[b][/b]
[b][/b]
[b][/b]
[b]RUMINATIONS[/b]
This was a short leg WO.
I had some traegered leg of lamb waiting for me at a friend's house.
I pushed more weight on most exercises...legs had a good pump.
The leg of lamb was delicious!
It REALLY was easy not going to the gym..:D
[b][size=4][color=red]?? WEEKS ? DAYS OUT...!![/color][/size][/b]
-
Hey MA and laid for the gains eh?
-
[b]Week 27 WO 101[/b]
[b]BACK, DELTS and CARDIO[/b]
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
[b]BACK[/b]
[b]Reverse Lat Pulldown[/b]
70x15
90x15
100x15
120x15
140x15
150x10
[b]DB Row[/b]
55x15
65x15
70x15
75x10.5
[b]DB Pullovers[/b]
30x15..too light
35x15
40x15
50x12
I usually do this lying across the bench with my butt as low as I can get it.
Today I did them lying flat on the bench.
[b]Seated Strap Row V-Grip[/b]
80x15
100x15
110x15
120x15
[b]DELTS[/b]
[b]Standing Military Press[/b]
45x15
65x15
85x15 [b]PR[/b]..barely got 15 reps
75x10
[b]Seated DB Lateral Raise[/b]
10x15
15x15
25x15
25x12
[b]BO Rear DB Raise[/b]
30x15
45x15
45x15
45x15
[b]Upright DB Row[/b]
30x15
30x15
30x15
[b]CARDIO[/b]
TREADMILL
Speed: 2.5-3.0
Incline: 3.0-3.5
Time: 20 mins.
Cals: 101.8
[b]Today's Weight[/b]
186.8
[b]Today's Album Rotation[/b]
[b]LAID[/b]
by James
[b]MILLIONAIRES[/b]
by James
[b][/b]
[b][/b]
[b][/b]
[b][/b]
[b]RUMINATIONS[/b]
My weight dropped this morning as I start to tighten up my diet.
I got a little bit too fluffy for my liking.
The first cardio session is done. I plan on doing 2 cardio sessions a week.
I'm doing a three day on one day off split.
The cardio session is planned, in my head, for the third day of the split.
I'll increase the time, incline and speed as I go along.
I did DB Pullovers differently than I usually do.
I have to say I did like doing them lying flat on the bench..:D
I found I could concentrate more on the lats and serratus than having to think about keeping my butt down in the across the bench version.
Training enthusiasm...HIGH!
It REALLY was easy not going to the gym..:D
[b][size=4][color=red]?? WEEKS ? DAYS OUT...!![/color][/size][/b]
-
[b]Week 27 WO 102[/b]
[b]CHEST, BICEPS and CARDIO[/b]
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
[b]CHEST[/b]
[b]HS Wide Press[/b]
45x15
90x15
125x15
135x15
145x13
150x7
[b]HS Decline[/b]
90x15
125x15
135x12.5
145x9
[b]Flat DB Press[/b]
40x15
50x15
65x15
70x12
[b]High Inclined DB Press[/b]
30x15
35x15
40x15
45x13
[b]BICEPS[/b]
[b]BB Curls[/b]
30x15
45x15
55x15..EZ Bar on this set.
60x9
[b]Standing DB Hammer Curls[/b]
10x15
15x15
20x15
30x12
[b]EZ Bar Spider Curls[/b]
40x15
45x15
50x13
[b]CARDIO[/b]
TREADMILL
Speed: 3.0-3.5
Incline: 3.5-4.0
Time: 20 mins.
Cals: 128.9
[b]Today's Weight[/b]
186.4
[b]Today's Album Rotation[/b]
[b]NIGHT BEFORE[/b]
by James
[b]PLEASED TO MEET YOU[/b]
by James
[b][/b]
[b][/b]
[b][/b]
[b][/b]
[b]RUMINATIONS[/b]
A whole lot of running around and waiting today... I went in for an oil change on the old Volvo and my great mechanic found some things that needed fixing. I came out with three new belts, and new heater valve and hosing. Oh yeah and the oil change. Needless to say it took longer than I planned but the old 940 wagon is running like new again.
I got home ate and headed out to the gym.
The WO was great. I pushed more weight this session.
My biceps were just fried by the end.
This was the last high rep WO for chest.
Lifting enthusiasm......STILL HIGH!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!
Nest Up; LEGS and ABS!
It REALLY was easy not going to the gym..:D
[b][size=4][color=red]?? WEEKS ? DAYS OUT...!![/color][/size][/b]
-
[b]Week 27 WO 103[/b]
[b]QUADS, TRICEPS and CALVES[/b]
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
[b]QUADS[/b]
[b]V-Squat[/b]
45psx15
70psx15
100psx15
110psx13
[b]One Leg Hack Squat[/b]
Sledx12
15psx12
20psx12
30psx15
[b]One Leg Leg Extensions[/b]
30x15
35x15
40x15
50x13
[b]TRICEPS[/b]
[b]Smith CGBP[/b]
95x15
135x15
155x15
165x15
175x10
[b]Flat Lying Triceps Ext.[/b]
40x15
45x15
50x15
60x10
[b]Dip Machine Press Downs[/b]
210x15
225x15
240x15
255x15
270x12
[b]Rope Pull Downs[/b]
30x15
35x15
30x14
25x15
[b]CALVES[/b]
[b]Hack Calf Raise[/b]
90psx16
135psx15
180psx15
225psx15
[b]Seated Calf Raise[/b]
90x15
115x15
135x15
[b]CARDIO[/b]
TREADMILL
Speed:
Incline:
Time:
Cals:
[b]Today's Weight[/b]
186.2
[b]Today's Album Rotation[/b]
[b]HOUSES OF THE HOLY[/b]
by Led Zeppelin
[b]LED ZEPPELIN[/b]
by Led Zeppelin
[b]LED ZEPPELIN II[/b]
by Led Zeppelin
[b][/b]
[b][/b]
[b][/b]
[b]RUMINATIONS[/b]
My legs just weren't strong today.
Every set burned by the last few reps especially the one legged hacks.
On the last to sets of them I had to take a 30 second break between legs.
I was happy that I managed to pump out 30pps for 15 reps.
Since my quads weren't performing well I decided to destroy my triceps. Mission accomplished!
I did calves so I wouldn't have to do them in the next session with back.
Lifting enthusiasm......STILL HIGH!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!
Nest Up; BACK, TRAPS and CARDIO!
It REALLY was easy not going to the gym..:D
[b][size=4][color=red]?? WEEKS ? DAYS OUT...!![/color][/size][/b]
-
Led Zep. Now that i know what that is LOL!
Where the BB Squats!!! Kill it
Good volume as always.
-
[QUOTE=The Solution;1011635213]Led Zep. Now that i know what that is LOL!
Where the BB Squats!!! Kill it
Good volume as always.[/QUOTE]
No BB Squats with these high reps...
BB squats will be making an appearance in the next split, the 8-10 rep split next week.
Don't expect any big BB squat numbers from me.
-
Cardio has returned for me too! No fun :( lol. Unfortunately my weight isn't dropping like yours! ugh,
-
[QUOTE=jpfaherty;1011821183]Cardio has returned for me too! No fun :( lol. Unfortunately my weight isn't dropping like yours! ugh,[/QUOTE]
Just weighed myself...
Check back later for today's weight update...:(
BTW: I'm actually enjoying the cardio.:confused: I keep thinking of the end product:D
-
[b]Week 27 WO 104[/b]
Friday 1/18/13
[b]BACK, TRAPS and CARDIO[/b]
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
[b]BACK[/b]
[b]Seated Strap Row - V-Grip[/b]
80x15
90x15
110x15
130x15
150x15
160x15
180x10 [b]PR[/b]
Gripping V-Grip at top of the handle..see below.
[b]FLAT DB Pullover[/b]
35x15
40x15
50x15
60x15
65x16
70x9
[b]DB Row[/b]
65x15
70x15
75x15
[b]TRAPS[/b]
[b]BB Shrugs[/b]
135x15
155x15*
165x15
185x15*
205x15*
225x15*
275x10
*Wide grip...
[b]Calf Machine Shrugs[/b]
405x15
420x15
435x15
[b]BACK..reprise[/b]
[b]Reverse Lat Pulldown[/b]
90x15
110x15
130x12
[b]TRAPS..reprise[/b]
[b]DB Shrugs[/b]
60x15
70x15
80x15
[b]CARDIO[/b]
TREADMILL
Speed:3.0-3.5
Incline:3.0-4.0-4.5
Time: 20:00 mins.
Cals: 130.2
[b]Today's Weight[/b]
Friday;
187.2....:confused:
Saturday;
186
[b]Today's Album Rotation[/b]
[b]LED ZEPPELIN II[/b]
by Led Zeppelin
[b]LED ZEPPELIN III[/b]
by Led Zeppelin
[b]LED ZEPPELIN IV[/b]
by Led Zeppelin
[b][/b]
[b][/b]
[b][/b]
New music being uploaded to the MP3 player today!
[b]RUMINATIONS[/b]
My weight took a bounce but fortunately this morning, Saturday,
it has fallen back down to 186. A mini SWOOSH day..LOL
Last back session I tried holding the V-Grip at the upper portion of the handle.
To my surprise I felt it hit my lats just where I've been trying to hit them all these many years (slow learner..duh).
During this exercise I was talking with a friend about shrugging, one of my passions.
He said he was watching a young guy shrug with a wide grip. He said he tried it and was floored at how well it hit his traps.
Well being one to always experiment in the gym I tried it. I liked it!
It goes to show you; You can teach an old dog new tricks...:D
Lifting enthusiasm......STILL HIGH!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!
Nest Up; CHEST and ???! Sets of 8-10 Reps!
It REALLY was easy not going to the gym..:D
[b][size=4][color=red]?? WEEKS ? DAYS OUT...!![/color][/size][/b]
-
[b]Week 28 WO 105[/b]
Sets of 8-10 reps
[b]CHEST and DELTS[/b]
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
[b]CHEST[/b]
[b]HS Wide Press[/b]
45x10
80x11
100x10
115x10
135x10
145x10
160x9
165x8
170x5
90x20
All warmed up and ready to go!
[b]HS Decline Press[/b]
90x10
135x10
160x8
165x5
90x16
[b]Flat DB Press[/b]
40x10
50x10
60x10
70x10
80x7
50x24
[b]Low Inclined DB Press[/b]
35x10
40x10
45x10
50x10
...meh....
[b]DELTS[/b]
[b]Reverse HS BTN Press[/b]
25x10
35x10
45x10
50x10
55x10
60x8
45x18
[b]Standing DB Lateral Raise[/b]
10x10
15x10
20x10
25x10
30x10
35x10*
40x7*
20x20
*Partial reps
[b]Seated BO DB Rear Raise[/b]
30x10
40x10
50x10
..meh...
[b]DB Upright Row[/b]
30x10
35x10
40x10
45x8[b]PR[/b]
[b]CARDIO[/b]
TREADMILL
Speed:
Incline:
Time:
Cals:
[b]Today's Weight[/b]
186.2
[b]Today's Album Rotation[/b]
[b]ARTHUR[/b]
by The Kinks
[b]EVERYBODY'S IN SHOW-BIZ[/b]
by The Kinks
[b][/b]
[b][/b]
[b][/b]
[b][/b]
[b]RUMINATIONS[/b]
I wasn't liking the BO Rear Raises and the low inclined DB presses.
They just didn't feel right.
I think I'll try and change them out.
Overall I was pleased with this first WO of the 8-10 reps.
Last night I decided to add a burn out set at the end of some of the exercises. a good decision on my part.
Not in the mood for cardio today.
Lifting enthusiasm......STILL HIGH!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!
Nest Up; LEGS and ??
It REALLY was easy not going to the gym..:D
[b][size=4][color=red]?? WEEKS ? DAYS OUT...!![/color][/size][/b]
-
[b]Week 28 WO 106[/b]
Monday 1/21/13
Sets of 8-10 reps
[b]LEGS and CARDIO[/b]
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
[b]QUADS[/b]
[b]Paused BB Squats[/b]
95x10
115x10
135x8
155x8
165x6
[b]Hack Squats[/b]
25psx10
70psx10
80psx10
90psx10
115psx8
125psx6
[b]Leg Extensions[/b]
90x10
110x10
130x10
150x10
170x6
[b]HAMSTRINGS[/b]
[b]Seated Leg Curl[/b]
135x10
165x11
180x10
195x9
210x8
[b]SLDL[/b]
115x10
135x10
155x10
185x8
[b]CARDIO[/b]
TREADMILL
Speed:
Incline:
Time:
Cals:
RECUMBENT BIKE
Level: 7-9-7
Time: 25 min.
Cals: 169
[b]Today's Weight[/b]
186
[b]Today's Album Rotation[/b]
[b][/b]
[b][/b]
[b][/b]
[b][/b]
[b][/b]
[b][/b]
[b]RUMINATIONS[/b]
Pretty good leg WO ..for me.
Two days later, Weds., my quads and glutes are SORE.
I like the paused BB squats as it helps me get the feel of pushing out of the hole
Lifting enthusiasm......STILL HIGH!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!
Nest Up; BACK and TRICEPS
It REALLY was easy not going to the gym..:D
[b][size=4][color=red]?? WEEKS ? DAYS OUT...!![/color][/size][/b]
-
[b]Week 28 WO 107[/b]
Tuesday 1/22/13
Sets of 8-10 reps
[b]BACK and TRICEPS[/b]
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
[b]BACK[/b]
[b]BB Rows[/b]
95x10
135x10
155x10
175x10
195x10
205x9
225x8
135x20
These felt so GOOD!
I forgot how much I LOVE this exercise!
[b]Seated V-Grip Strap Row[/b]
90x10
110x10
130x10
160x10
190x8
200x6
100x18
[b]Reverse Lat Pulldown[/b]
110x10
130x10
150x10
170x9
180x4
[b]V-Grip Front Pulldowns[/b]
130x10
140x10
150x8
[b]TRICEPS[/b]
[b]CGBP[/b]
45x10
65x10
95x10
115x10
135x110
145x6
95x17
[b]Inclined Lying Triceps Ext.[/b]
30x10
40x10
50x10
60x10
70x8
[b]Straight Bar Pressdown[/b]
45x10
55x10
65x10
70x8
[b]Dip Machine Pressdown[/b]
225x10
255x10
270x10
285x10
300x8
210x20
[b]CARDIO[/b]
TREADMILL
Speed:
Incline:
Time:
Cals:
RECUMBENT BIKE
Level:
Time:
Cals:
[b]Today's Weight[/b]
185.4
[b]Today's Album Rotation[/b]
[b][/b]
[b][/b]
[b][/b]
[b][/b]
[b][/b]
[b][/b]
[b]RUMINATIONS[/b]
I love back day!
That's it enough said!
Lifting enthusiasm......STILL HIGH!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!
Nest Up; CHEST, BICEPS and CARDIO
It REALLY was easy not going to the gym..:D
[b][size=4][color=red]?? WEEKS ? DAYS OUT...!![/color][/size][/b]
-
[QUOTE=deltpecx;1014610333]
Lifting enthusiasm......STILL HIGH!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!
[/color][/size][/b][/QUOTE]
I like this! :D
PS- Nice pause squats. Great exercise.
-
Someone is on cloud 9 killing it.
-
[b]Week 28 WO 108[/b]
[b]CHEST, BICEPS and CARDIO[/b]
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
Sets of 8-10 reps
[b]CHEST[/b]
[b]HS Decline Press[/b]
45x10
90x10
135x10
145x10
160x10
170x8
175x4
[b]HS Wide Press[/b]
100x10
135x10
160x9
170x4..partial reps
100x22
[b]Low Inclined DB Press[/b]
40x10
50x10
55x10
60x10
65x8
40x25
[b]Flat DB Press[/b]
45x10
55x10
65x10
75x6
40x25
[b]BICEPS[/b]
[b]BB Curls[/b]
30x10
40x10
50x10
60x10
70x6
[b]Seated Inclined DB Hammer Curls[/b]
15x10
20x10
25x10
30x10
35x6
20x20
[b]EZ Bar Spider Curls[/b]
35x10
45x10
55x10
65x10
75x5
[b]CARDIO[/b]
TREADMILL
Speed: 3.0-3.5-3.0
Incline: 3.5-4.0
Time: 25 mins.
Cals: 157.4
RECUMBENT BIKE
Level:
Time:
Cals:
[b]Today's Weight[/b]
186.6
[b]Today's Album Rotation[/b]
[b]KEEP CALM AND CARRY ON[/b]
by Stereophonics
[b]ELECTRIC WARRIOR[/b]
by T-Rex
[b][/b]
[b][/b]
[b][/b]
[b][/b]
[b]RUMINATIONS[/b]
Good WO all around.
I'm excited about tomorrow!
I plan to start dead lifting...:eek:..Yes you read correctly....DEAD LIFTING!
I'm not expecting anything great. I just have to get my form down again and slowly increase the weight each week.
My plan is to DL on the days I focus on quads.
This will allow me to hit my glutes and hammies twice in four days.
My Mp3 played is on the fritz. It's wasn't showing the new music I uploaded to it.
I called customer support last night and the guy directed me on how to do a factory restore.
This morning when I went to check the music..it said the SD card was empty but I could see the files on my computer.
Yep I called CS again. Now they will be calling me back in a day or two in an attempt to fix it by them accessing it over the internet.....WAY TO MUCH TECHNOLOGY for me....LOL!
I so glad I saved my old Mp3 player.:D
Lifting enthusiasm......STILL HIGH!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!
Nest Up; DL, QUADS and ABS/LOWER BACK
It REALLY was easy not going to the gym..:D
[b][size=4][color=red]?? WEEKS ? DAYS OUT...!![/color][/size][/b]
-
[QUOTE=jpfaherty;1014723943]I like this! :D
PS- Nice pause squats. Great exercise.[/QUOTE]
It is! It truly is!
My legs were so sore!
-
[QUOTE=The Solution;1014783883]Someone is on cloud 9 killing it.[/QUOTE]
LOL! Thanks Bob!
-
[b]Week 28 WO 109[/b]
[b]DEADLIFT, QUADS, ABS and LOWER BACK[/b]
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
Sets of 8-10 reps
[b]DEADLIFT[/b]
95x8
135x8
155x8
185x8
185x8
155x8
These literally winded me....
[b]QUADS[/b]
[b]Reverse Hack Squat[/b]
45psx9
90psx10
115psx10
125psx10
135psx10
160psx10
180psx8
[b]Split Hack Squats[/b]
Sledx8
10psx8
20psx10
35psx10
[b]Leg Extensions[/b]
70x10
100x10
130x10
160x10
190x10
[b]ABS[/b]
[b]Standing Rope Crunch...ss...Ball Crunch[/b]
50x10>BWx10
60x10>25x10
75x10>25x10
85x10>25x10
[b]Decline Sit Ups[/b]
BWx10
15x10
20x10
[b]Roman Chair Crunch[/b]
BWx10
15x10
20x10
25x10
[b]LOWER BACK[/b]
[b]Hyper Extensions[/b]
BWx10
25x10
35x10
40x10
[b]CARDIO[/b]
TREADMILL
Speed:
Incline:
Time:
Cals:
RECUMBENT BIKE
Level:
Time:
Cals:
[b]Today's Weight[/b]
185.8
[b]Today's Album Rotation[/b]
[b]SILK TOR****[/b]
by The Pretty Things
[b]HOT WIRED[/b]
by
[b][/b]
[b][/b]
[b][/b]
[b][/b]
[b]RUMINATIONS[/b]
The DL session went very well.
I was surprised at how winded I was after each set.
Lifting enthusiasm......STILL HIGH!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!
Next Up; BACK and DELTS
It REALLY was easy not going to the gym..:D
[b][size=4][color=red]?? WEEKS ? DAYS OUT...!![/color][/size][/b]
-
It is easy to stuff our faces and watch tv
Just sayin!
-
[QUOTE=The Solution;1015836763]It is easy to stuff our faces and watch tv
Just sayin![/QUOTE]
lol. This! I would love doing that ahah
Haven't posted in a while deltpex, looks like things are going great for ya!
-
[QUOTE=The Solution;1015836763]It is easy to stuff our faces and watch tv
Just sayin![/QUOTE]
..but who would do such a thing? :D
-
[QUOTE=JPlevell;1015860403]lol. This! I would love doing that ahah
Haven't posted in a while deltpex, looks like things are going great for ya![/QUOTE]
The other JP returns.
How's things going for you?
-
[b]Week 28 WO 110[/b]
[b]BACK and DELTS[/b]
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
Sets of 8-10 reps
[b]BACK[/b]
[b]HS Iso High Row[/b]
45x10
70x10
80x10
90x10
115x10
135x10
145x10
[b]DB rows[/b]
50x10
65x10
75x10
85x10
95x10
[b]Flat DB Pullovers[/b]
50x10
65x10
75x10
80x10
[b]Standing Rope Pulldown[/b]
35x10
45x10
55x10
60x8
[b]DELTS[/b]
[b]Standing Military Press[/b]
45x10
55x10
65x10
75x10
85x10
95x6
[b]Standing DB Lateral Raise[/b]
15x10
25x10
30x10
40x10..partial reps
30x10..partial reps
15x20
[b]Seated Arnold Press[/b]
30x10
25x10
20x10
[b]Inclined Prone DB Rear Raise[/b]
25x10
35x10
45x10
55x10
keeping the tension on the rear delts and not squeezing the traps
[b]CARDIO[/b]
TREADMILL
Speed:
Incline:
Time:
Cals:
UPRIGHT BIKE
Level: 7-9-10-7
Time: 25 mins.
Cals: 185
[b]Today's Weight[/b]
185.8
[b]Today's Album Rotation[/b]
[b]THE BOY WITH NO NAME[/b]
by Travis
[b]FUNERAL[/b]
by Arcade Fire
[b][/b]
[b][/b]
[b][/b]
[b][/b]
[b]RUMINATIONS[/b]
Back and delts are fried.
Lifting enthusiasm......STILL HIGH!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!
Next Up; HOUSE CLEANING CARDIO, CHEST and ?
It REALLY was easy not going to the gym..:D
[b][size=4][color=red]?? WEEKS ? DAYS OUT...!![/color][/size][/b]
-
[b]Week 29 WO 111[/b]
[b]CHEST, TRAPS and CARDIO[/b]
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
Sets of 8-10 reps
[b]CHEST[/b]
[b]HS Wide Press[/b]
35x10
45x10
90x10
115x10
135x10
160x10
170x8
175x5
[b]Smith Inclined Press[/b]
95x10
115x10
135x10
145x4
This was bothering my should.
I should have started lighter and worked up slower.
[b]Seated Rotary Pres[/b]
50x10
70x10
100x10
115x10
145x10
145x10
145x10
40x20 set at#2
40x10 set at #3
..see below..
[b]TRAPS[/b]
[b]BB Shrugs[/b]
135x10
185x10
225x10
295x10
315x10
365x5
[b]Rope Face Pulls[/b]
30x10
35x10
40x10
50x10
[b]CARDIO[/b]
TREADMILL
Speed: 3.0-3.5
Incline: 3.0-3.5-4.0
Time: 30:04 mins
Cals: 190.1
UPRIGHT BIKE
Level:
Time:
Cals:
[b]Today's Weight[/b]
186.2
[b]Today's Album Rotation[/b]
[b]A TAB IN THE OCEAN[/b]
by Nektar
[b]CLIMBING[/b]
by Mountain
[b][/b]
[b][/b]
[b][/b]
[b][/b]
[b]RUMINATIONS[/b]
This WO was not going well until the end.
I just couldn't get into it.
It was meh.
The cardio was actually the only part I enjoyed.
TECHNOLOGY MIRACLE!
Last THURS. the CS guy had me make a Google account on my mp3 player so I could download a new media player form the internet. I did this. I had to search the web for a media player..yeah right..me...not happening!
I figured I would just wait for the call back on Fri. or Sat. and let that CS person walk me through it.
I never got a call back from customer support about my mp3 player problem.
Last night I decided to turn it on just to see if it the media player was still not working.
If it was still down I planned to be on the phone Mon. AM.
When I turned it on it was STILL ON and CONNECTED TO THE INTERNET!!
I disconnected it from the internet and opened the media player and much to my surprise it was there and working.
How the **** did that happen!!
Anyway I am one happy music lover! :D:):D
Off to continue uploading music!
Lifting enthusiasm......MEH!
Cardio enthusiasm......HIGH!
Dieting enthusiasm.....MODERATE!
Next Up; LEGS
It REALLY was easy not going to the gym..:D
[b][size=4][color=red]?? WEEKS ? DAYS OUT...!![/color][/size][/b]
-
That definitely was some technology miracle. Crazy how technology works one minutes, breaks the next and then works again the next. Gotta get that lifting enthusiasm up a bit. I see some [B]crossfit[/B] in your future :D
