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10-06-2009, 10:27 AM
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#601
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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October 5, 2009
Chest:
Incline Press on Smith - High to Collar Bone (weight each Side):
2X25X25
35X25
45X25
Hammer-Strength ISO Lateral Press (Weight each Side):
4X45X15
Barbell Bench Press:
4X135X15
Peck Dec (Wide):
4X175X15
Hammer-Strength MTS Decline Press:
4X80X15
__________________
Train hard or go home!
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10-10-2009, 09:18 AM
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#602
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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October 9, 2009
Back:
Wide-Grip Lat Pulldowns (to Collar Bone):
2X90X25
105X15
120X12
Seated Rows (narrow Grip):
110X15
130X15
150X12
170X10
Wide-Grip Lat Pulldowns (Behind Neck):
4X90X15
Pullovers:
95X25
3X120X15
Hammer-Strength ISO High Rows (Weight each Side):
4X60X15
Hammer-Strength ISO Rows - Reverse Grip (Weight each Side):
4X70X12
Fixed Pulldowns:
4X170X15
__________________
Train hard or go home!
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10-10-2009, 09:20 AM
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#603
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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October 10, 2009
Legs:
Hacks (Weight each Side):
4X10X10
Cybex Seated Machine Leg Press:
4X90X15
Leg Extensions:
4X90X15
Seated Leg Curls:
4X90X15
Prone Leg Curls:
4X70X15
__________________
Train hard or go home!
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10-12-2009, 08:14 AM
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#604
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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October 11, 2009
Hammer-Strength ISO Wide Lateral Press (Weight each Side):
45X25
70X20
115X15
70X20
Incline Dumbbell Press:
4X50X15
Peck Dec (Wide):
4X175X15
Hammer-Strength Iso Decline Press:
4X75X15
Incline Dumbbell Fly:
4X30X15
__________________
Train hard or go home!
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10-13-2009, 07:05 AM
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#605
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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October 12, 2009
Shoulders and Triceps:
Shoulders:
Hammer-Strength Overhead Press (Weight each Side):
2X45X25
70X15
80X15
Barbell Military Press (To Collar Bone):
4X90X12-15
Nautilus Nitro Seated Side Lateral Press:
80X15
3X95X12
Triceps:
Life Fitness Cable Tricep Pushdowns with V-Bar:
2X60X25
2X60X15
Seated Dips:
4X150X25
__________________
Train hard or go home!
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10-15-2009, 03:57 PM
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#606
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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October 14, 2009
Legs:
Leg Extensions:
4X90X15
Seated Leg Curls:
4X90X15
Prone Leg Curls:
4X90X15
Adductors:
4X120X15
Abductors:
4X90X15
__________________
Train hard or go home!
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10-16-2009, 08:22 AM
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#607
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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October 15, 2009
Back:
Wide-Grip Pulldwns to Front:
90X15
2X105X15
2X120X12
Narrow-Grip Pulldwns to Front:
90X15
2X105X15
2X120X12
Cybex Machine Pullovers:
4X105X15
Seated Cable Narrow-Grip Rows:
4X90X15
Reverse Dumbbell Rows on Incline Bench:
4X45X12
__________________
Train hard or go home!
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10-18-2009, 02:10 PM
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#608
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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October 16, 2009
Chest and Triceps:
Incline BB Press:
4X135X15
Hammer-Strength ISO Wide Lateral Press (Weight each Side):
70X15
2X80X15
2X100X12
Flat DB Press:
45X15
55X15
60X15
65X15
Incline DB Fly:
30X20
3X35X15
Pec Dec:
4X195X15
Triceps:
Skullcrushers:
4X50X15
Close-Grip Bench Press on Smith:
2X70X25
2X50X25
__________________
Train hard or go home!
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10-20-2009, 07:58 AM
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#609
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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October 19, 2009
My broken foot is almost healed. The swelling on the ankle is almost completely gone and the toes no longer are fat. I can walk on softer terrain with sneakers without crutches and the main is to0 a minimum. Today I decided to start training Legs a little like I used to. Taking baby steps…
Legs:
Incline Leg Press:
4X90X25
Squats on Smith:
4X0X25
Leg Extensions:
4X90X15
Prone Leg Curls:
4X90X12
Seated Leg Curls:
4X90X15
__________________
Train hard or go home!
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10-21-2009, 08:44 AM
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#610
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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October 20, 2009
Today I decided to try something different to shake things up a bit. I think after a while it gets somewhat boring and can lead to overtraining to do the same types of workouts day in and day out.
Today I did Back. I did 10 exercises in all with one warm-up set. Each exercise consisted only of two (2) sets: one set at 15 or 25 reps at a moderate weight. One set of a heavier weight but never less than 10 reps. By the time I was finished, I felt very pumped and my arms were swollen to the point where I could not use my arms for a half hour after the workout.
Back:
Hammer-Strength ISO-Wide Lateral High Row (Weight each Side):
45X25 ? Warm-Up
70X15
90X10
Hammer-Strength Seated Row (Weight each Side):
45X15
90X10
Wide-Grip Lat Pulldowns:
120X15
135X10
Cybex Machine Pullovers:
110X15
140X10
Cybex Fixed Pulldowns:
170X15
190X10
Straight Arm Pulldowns:
45X25
60X15
Seated Pulley Narrow-Grip Rows:
Cybex Machine Seated Rows:
90x15
135x10
130X15
170X10
Life Fitness Cable Rope to Throat:
50X25
70X10
One Arm Dumbbell Rows:
50X15
65X10
__________________
Train hard or go home!
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10-23-2009, 09:03 AM
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#611
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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October 22, 2009
Shoulders:
Hammer-Strength IS Lateral Overhead Press (weight each Side):
4X45X25
Seated Dumbbell Side Laterals:
10X25
10X40
2X15X25
Upright Rows on Cable:
4X70X12
Seated Barbell Forward Shoulder Press on Incline Bench:
4X30X10
__________________
Train hard or go home!
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10-24-2009, 08:21 AM
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#612
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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October 23, 2009
Legs:
Squats on Smith
20X25 - Wide
30X25 - Marrow
40X25 - Wide
50X25 - Narrow
Incline Leg Press:
4X180X25 - Narrow
Leg Extensions:
4X110X15
Prone Leg Curls:
4X90X15
Seated Leg Curls:
4X90X15
__________________
Train hard or go home!
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10-24-2009, 04:07 PM
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#613
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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October 24. 2009
IChest:
ncline Dumbbell Press:
40X25 - Warm-Up
50X15
60X15
70X15
80X15
\Hammer-Strength ISO Wide Lateral Press (Weight each Side):
90X25
135X10
2X115X15
Incline Dumbbell Fly:
4X25X25
Star Trac Peck Dec (Wide):
4X150X15
Cross-Cable Fly:
60X15
3X50X15
__________________
Train hard or go home!
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10-28-2009, 08:14 AM
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#614
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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October 27, 2009
Back:
Wide Grip Pulldowns:
4X90X25
Reverse Grip Pulldowns:
4X105X15
Seated Cable Narrow-Grip Rows:
3X100X15
120X15
Reverse PecDeck:
4X100X20
Hi Rows Hammer Strength:
Wt Per Side
2X60X20
2X80X15
2X1000X10
45X50
Seated Rows on Cybex:
4X115X15
__________________
Train hard or go home!
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10-29-2009, 12:15 PM
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#615
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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October 28, 2009
Legs:
Hack Squats:
4X50X15
Incline Leg Press
90X25
180X25
270X15
360X15
450X15
495X10
90X50
Leg Extensions:
4X115X15
Seated Leg Curls:
4X90X15
Prone Leg Curls:
4X90X15
Adductors:
4X130X15
Abductors:
4X90X15
__________________
Train hard or go home!
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10-30-2009, 06:28 AM
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#616
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
|
October 29, 2009
Chest:
Incline Press on Smith - High to Collar Bone :
25X25
35X25
45X25
55X20
45X25
Dumbbell Press:
60X10
65X10
70X10
75X10
Dumbbell Fly:
4X30X20
Peck Dec (Wide):
2X175X15
190X15
205X15
Hammer-Strength Decline Press (Weight each Side):
50X25
60X25
70X20
80X20
__________________
Train hard or go home!
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10-30-2009, 05:58 PM
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#617
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Registered User
Join Date: Mar 2006
Location: Cape Coral, Florida, United States
Age: 44
Stats: 6'0", 195 lbs
Posts: 1,989
BodyBlog Entries: 0
BodyPoints: 20664
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Quote:
Originally Posted by nmoliver
Chest:
Incline Press on Smith - High to Collar Bone :
25X25
35X25
45X25
55X20
45X25
Dumbbell Press:
60X10
65X10
70X10
75X10
Dumbbell Fly:
4X30X20
Peck Dec (Wide):
2X175X15
190X15
205X15
Hammer-Strength Decline Press (Weight each Side):
50X25
60X25
70X20
80X20
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that incline bench isnt total weight???
__________________
Its not how cool your car is, but the size of the arm you hang out the window.
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11-01-2009, 11:37 AM
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#618
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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October 31, 2009
To answer your question, total weight was the the weight posted times two. So, 35 was 70, 45 was 90 and 55 was 110.
Shoulders and Abs:
Shoulders:
Hammer-Strength Ocerhead Press (Weight each Side):
25X30
45X25
70X20
45X25
Military Press on Smith (Bar to Collar Bone):
4X30X25
Seated Dumbbell Lateral Raises:
15X40
3X15X25
Front Cable Raises with Short Straight Bar:
4X50X15
Cable Upright Rows:
4X60X15
Abs:
Nautilus Nitro Abdominal Crunches:
125X25
140X25
155X25
170X25
__________________
Train hard or go home!
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11-04-2009, 06:23 AM
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#619
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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November 3, 2009
Getting better training my Legs. I am beginning to do heavier weights at higher number of reps. Tonight I started to do wide-stance Squats and Leg Press and am prepping to eventually be able to do Barbell Squats. Getting there?Slow but Sure!
Legs:
Squats on Smith (wide Stance):
50X25
70X25
90X25
50X25
Seated Barbell Plate Leg Press (Wide-Stance):
4X180X15
Cybex Leg Extension:
4X90X15
Prone Leg Curl:
4X90X15
Seated Leg Curl:
4X90X15
Rotary Calf:
4X150X15
__________________
Train hard or go home!
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11-07-2009, 09:37 AM
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#620
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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November 5, 2009
Chest:
Incline Press on Smith - (High to Collar Bone):
50X25
2X70X25
2X90X15
50X25
Hammer-Strength ISO Lateral Press (Weight each Side):
4X90X15
Dumbbell Press:
70X10
3X60X10
Incline Dumbbell Fly:
4X30X15
Peck Dec (Wide):
190X15
3X175X15
Hammer-Strength MTS Decline Press:
60X15
3X50X16
__________________
Train hard or go home!
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11-07-2009, 09:43 AM
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#621
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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November 7, 2009
Shoulders:
Hammer-Strength Overhead Press (Weight each Side):
25X30
45X25
70X20
45X25
Seated Dumbbell Military Press:
4X40X15
Cable Upright Rows:
4X60X15
Seated Cybex Side Lateral Press:
4X75X15
Reverse Fly on Pec Deck (Low for Shoulders):
4X115X25
__________________
Train hard or go home!
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11-12-2009, 08:10 AM
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#622
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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November 10, 2009
Chest:
Barbell Incline Press:
4X135X15
Hammer-Strength ISO Lateral Press (Weight each Side):
4X90X15
Dumbbell Press:
60X10
70X10
65X10
70X15
Dumbbell Fly:
4X35X15
Peck Dec (Wide):
4X175X15
Hammer-Strength Decline Press (Weight each Side):
4X90X15
__________________
Train hard or go home!
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11-12-2009, 08:13 AM
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#623
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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November 11, 2009
Worked out at Company gym today and a quickie Leg workout so I could catch Nick play his last fooball game. I will hit Legs again tonight at LA Fitness to catch what I missed.
Legs:
Squats on Smith:
2X50X25
2X70X20
2X90X15
Leg Extensions:
2X90X15
2X105X12
2X120X10
Seated Leg Curls:
2X90X15
2X105X12
2X120X10
__________________
Train hard or go home!
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11-12-2009, 04:16 PM
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#624
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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November 12, 2009
Legs. Part II:
Legs:
Hacks (Sets Done Alternately):
4X15015 - Legs Narrow
4X50X15 - Legs Wide
Seated Plate Leg Press (Sets Done Alternately):
3X180X15 - Legs Narrow
3X180X15 - Legs Narrow
Prone Leg Curls:
4X90X15
__________________
Train hard or go home!
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11-14-2009, 09:37 AM
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#625
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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November 13, 2009
Back:
Wide-Grip Lat Pulldowns (to Collar Bone):
90X25
4X105X15
Reverse Close-Grip Pulldowns to Chest:
4X105X15
Pullovers:
4X120X15
Hammer-Strength ISO High Rows (Weight each Side):
70X15
80X15
2X90X15
Cybex Seated Rows:
4X130X15
Straight-Arm Pulldowns:
45X25
60X15
2X55X15
__________________
Train hard or go home!
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11-16-2009, 08:08 AM
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#626
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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November 14, 2009
Shoulders:
Hammer-Strength Overhead Press (Weight each Side):
25X25
4X45X15
Cable Upright Rows:
4X80X15
Dumbbell Military Press:
4X40X15
Nautilus Nitro Seated Side Lateral Press:
65X15
2X80X15
95X15
Reverse Pec Deck (Seated Low for Shoulders):
4X115X25
__________________
Train hard or go home!
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11-16-2009, 08:14 AM
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#627
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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November 15, 2009
Chest:
Barbell Bench Press:
4X135X15
Hammer-Strength Incline Press (Weight each Side):
4X45X25
Peck Dec (Wide):
4X175X15
Hammer-Strength ISO Lateral Press (Weight each Side):
45X25
70X25
80X25
90X25
Cybex Incline Machine Press:
11515
130X15
145X15
170X10
Hammer-Strength MTS Decline Press (Weight each Side):
50X15
60X15
2X70X12
__________________
Train hard or go home!
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11-16-2009, 02:37 PM
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#628
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
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November 16, 2009
Well, there is one week left till I go visit Maria in Florida. I did the closest thing to a bonafide Leg workout tonight. I'm hurting but it's well worth the discomfort. I'm now ready for the mother of all workouts a week from today. Maria is gonna kick my ass but I am as ready as I can be. I am sure we will do 90 on the Squats and 90 to 180 on the Hacks, but I will be ready.
Legs:
Squat on Smith (Narrow Stance):
4X50X25
Squat on Smith (Wide Stance):
4X50X25
Hacks (Narrow Stance - 10 with Toes in, 5 on Toes):
4X50X15
Leg Extensions:
4X110X15
Prone Leg Curls:
2X90X15
2X110X15
Seated Leg Curls:
4X90X15
Glute Busters:
4X100X15 (each Leg)
__________________
Train hard or go home!
Last edited by nmoliver; 11-16-2009 at 02:40 PM.
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11-16-2009, 02:45 PM
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#629
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4/10/10 destiny fulfilled
Join Date: Feb 2007
Location: Georgia, United States
Age: 37
Stats: 5'7", 154 lbs
Posts: 9,574
BodyBlog Entries: 0
BodyPoints: 23457
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Quote:
Originally Posted by nmoliver
Well, there is one week left till I go visit Maria in Florida. I did the closest thing to a bonafide Leg workout tonight. I'm hurting but it's well worth the discomfort. I'm now ready for the mother of all workouts a week from today. Maria is gonna kick my ass but I am as ready as I can be. I am sure we will do 90 on the Squats and 90 to 180 on the Hacks, but I will be ready.
Legs:
Squat on Smith (Narrow Stance):
4X50X25
Squat on Smith (Wide Stance):
4X50X25
Hacks (Narrow Stance - 10 with Toes in, 5 on Toes):
4X50X15
Leg Extensions:
4X110X15
Prone Leg Curls:
2X90X15
2X110X15
Seated Leg Curls:
4X90X15
Glute Busters:
4X100X15 (each Leg)
|
It sounds like you're ready for a little leg pain  . Have a great week Neil!
__________________
Tiffany
"You will never be the person you can be if pressure, tension and discipline are taken out of your life."-- James Bilkey
www.biolayne.com
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11-18-2009, 06:18 PM
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#630
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Neil
Join Date: Oct 2006
Location: North Brunswick, New Jersey, United States
Age: 50
Stats: 6'0", 220 lbs
Posts: 642
BodyBlog Entries: 0
BodyPoints: 17667
|
November 18, 2009
Quote:
Originally Posted by Tifflex
It sounds like you're ready for a little leg pain . Have a great week Neil! |
Hey Tiffany:
Thank you. I'm so ready to see the love of my life. It should be a good week. Lotsa fun and lotsa getting caught up. Have a full week of training planned too.
Today was Back day:
Wide-Grip Pulldowns:
105X25
4X120X15
Narrow-Grip Pulldowns (with Wide Bar):
2X120X15
Narrow-Grip Pulldowns (with Close-Grip Bar):
2X120X15
Hammer-Strength Iso Low Row (Weight each Side):
4X45X25
Hammer-Strength Iso High Row (Weight each Side):
45X15
55X15
60X12
70X10
Hammer-Strength Iso Front Lat Pulldown (Weight each Side):
45X15
55X15
60X12
70X10
Seated Close-Grip Cable ROws:
4X120X15
__________________
Train hard or go home!
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