NorCal930's Thought I Would Give This a Try

[NorCal930]

Elliptical
3 minute warm up 150-160 strides per minute
Interval sets 1 minute each (5 sets total)
160-170 SPM 1 minute
170-180 SPM 1 minute
180-190 SPM 1 minute
190-200 SPM 1 minute
200-210 SPM 1 minute
Repeat 4 times more
Cool down 2 minutes 140-150 SPM
Calories per machine 622

Treadmill
5 minutes at 6% incline at 3.5 mph
5 minutes at 9% incline at 3.5 mph
5 minutes at 12 % incline at 3.5 mph
5 minutes at 15 % incline at 3.5 mph
1 minute at 7.5% incline at 3.5 mph
1 minutes at 3.5% incline at 3.0 mph
1 minute at 2.5 mph
1 minute at 2.0 mph
Calories per machine 390

[Spitfire-1]

welcome back dude

[NorCal930]

Originally Posted by Spitfire-1

welcome back dude

Thanks good to be back home and headed back on track at the gym.

[NorCal930]

Pre-workout Elliptical for 10 minutes

Quads
Leg Press Machine (60 sec rest between sets except last 2 sets of 12 done with no rest)
250 x 12 reps
290 x 12 reps
310 x 10 reps
330 x 8 reps
350 x 6 reps
330 x 12 reps
Leg Extensions
12 x 225

Notes: I have not done legs in a couple weeks so I am starting them off slow with the leg press. I plan to get back to squats on Monday.

Hams
Straight Leg Dead Lift
12 x 95
10 x 145
8 x 165
6 x 185
12 x 165
Seated Leg Curls(60 sec rest between sets except last 2 sets of 12 done with no rest)
12 x 205


Notes: SLDL's went good and felt good. Happy as when I left I was having some problems with the lower back.

Calves
Standing Calve Raises (60 sec rest between sets except last 2 sets of 12 done with no rest)
12 x 500
10 x 520
8 x 540
6 x 560
12 x 560
Seated Calve Raises
12 x 90 lbs

Calve were too easy with only 90 lbs on the last set of seated calve raises.


Abs
Machine Crunch (60 sec rest between sets except last 2 sets of 12 done with no rest)
12 x 120
12 x 130
8 x 140
6 x 150
12 x 130
Leg Raises
20 reps alternating between knees up and legs straight out and up.

Overall a pretty nice little leg workout after being off for a couple weeks.

Treadmill for 10 minutes

[pastorgbc]

Great idea NorCal to ease back into legs. I do the same to prevent any back problems.

That was an excellent leg workout. Have a great weekend.

Ray

[NorCal930]

Pre-workout Elliptical for 10 minutes

Quads
Squats(60 sec rest between sets except last 2 sets of 12 done with no rest)
135 x 12 reps
185 x 10 reps
205 x 8 reps
225 x 6 reps
205 x 12 reps
Leg Extensions
12 x 240

Notes: Ok I started back with some very light squats. The first few sets I really felt tight in my lower back. However, by the end the lower back was feeling better. Seems like I need to do something at the start or do a few warm-up sets to get this area warmed up.

Hams
Straight Leg Dead Lift
12 x 135
10 x 155
8 x 185
6 x 205
12 x 185
lying Leg Curls(60 sec rest between sets except last 2 sets of 12 done with no rest)
12 x 110
12 x 70

Notes: Usually I do the seated and superset them with the last set of SLDL but the machines were full this morning so i racked the weights and then did 2 sets of lying leg curls as it was the first machine to open up.

Calves
Standing Calve Raises (60 sec rest between sets except last 2 sets of 12 done with no rest)
12 x 500
10 x 520
8 x 540
6 x 560
12 x 540
Seated Calve Raises
12 x 90 lbs

Nothing new here just that my left calve continues to bug me a little and this has been going on for a month or more.


Abs
Machine Crunch (60 sec rest between sets except last 2 sets of 12 done with no rest)
12 x 100
12 x 110
8 x 120
6 x 130
12 x 120
Leg Raises
20 reps alternating between knees up and legs straight out and up.

I felt pretty good after this work out but I hope the lower back improves so I can do a little better with the squats on the next leg day (Friday).

Treadmill for 10 minutes

[NorCal930]

Treadmill- long and slow today

5 min 3 mph at 0% incline
5 min 3.5 mph at 0% incline
5 min 3.5 mph at 3% incline
5 min 3.5 mph at 6% incline
5 min 3.5 mph at 9% incline
5 min 3.5 mph at 12% incline
5 min 3.5 mph at 15% incline
5 min 3.5 mph at 12% incline
5 min 3.5 mph at 9% incline
5 min 3.5 mph at 6% incline
5 min 3.5 mph at 3% incline
5 min 3.5 mph at 0% incline
1 min 3.0 mph
2 min 2.5 mph

[NorCal930]

Well I woke up about 5 minutes before my alarm went off this morning turned it off and said to myself, I will just lay here a minute before I get up. Well I went right back to sleep and missed the whole thing. It was bugging me pretty good so I told my wife I would go tonight at 7:00 PM but it worked out that I could go at lunch. Anyway, here it is for today.

Elliptical 10 minute warm-up

Upper Body
Chest
Incline Dumbbells (60 seconds between sets except last two sets of 12 (no rest))
12 x 55
10 x 70
8 x 80
6 x 90
12 x 75 (only got 10)
Machine Fly?s
12 x 180

Notes: I dropped the weights so I could get all my reps but still missed the 75's for 12 reps. Thinking I will change my whole workout next week. I have been looking at several of the Waterbury workouts thanks to a cool spreadsheet I got from Chocolate Girl and I have decided to start with his Waterbury workout. He has several with various names but I think I will give this one a try first.

Back
Wide Grip Lat Pulldown(60 seconds between sets except last two sets of 12 (no rest))
12 x 140
10 x 180
8 x 220
6 x 240
12 x 200
Seated Close-Grip Rows
12 x 220

Notes: My back always seems to do well and today went well.

Shoulders
Seated Dumbbell Press (60 seconds between sets except last two sets of 12 (no rest))
12 x 40
10 x 50
8 x 55
6 x 60
12 x 50
Upright Rows
12 x 95-lbs


Notes: This weight was pretty easy so I probably should have don about 115 lbs.

Biceps
BB Curls(60 seconds between sets except last two sets of 12 (no rest))
12 x 60
10 x 70
8 x 80
6 x 90
12 x 80
Hammer Curls
12 x 40

Notes. These these felt good.

Triceps
Seated Tricep Presses
220 x 12
230 x 10
240 x 8
250 x 6
230 x 12
Reverse Grip Tricep Pull downs
12 x 50, 12 x 60, 12 x 50, 12 x 40 - no rest between sets

Elliptical 10 minute warm-up

Thats it for today. No laying in bed for me tomorrow.

[NorCal930]

Treadmill
5 min at 3.0 mph
5 min at 3.3 mph at 6% incline
30 min at 3.3 mph at 15% incline
5 min at 3.3 mph at 6% incline
1 min at 3.3 mph at 0%
1 min at 3.0 mph
1 min at 2.5 mph
1 min at 2.0 mph

[NorCal930]

Ok, on Monday I am changing up my workout and changing over to the Waterbury Workout. Chad Waterbury has many workouts online but I decided to start with this one he named after himself. Anyway, today I did a partial workout of what I will be doing on Monday. Today I just wanted to figure out about what weights I would be using and then go from there on Monday.

Pre-workout cardio
Elliptical for 10 minutes

BB Back Squats
Sets/Reps
5 x 3 at 245 lbs (70 seconds rest between sets)

A1 Dips
3 x 6 reps
A2 BB Rows
3 x 6 reps at 175 lbs
A1 & A2 = superset, no rest between A1 & A2 then 60 seconds after

B1 Skull Crushers
3 x 6 at about 70-lbs (guessing bar to be 20-lbs)
B2 Standing BB Curls
3 x 6 at about 70-lbs
B1 & B2 = Superset, no rest between B1 & B2 then 60 seconds after

Hanging Leg Raises

Post Workout Cardio
Treadmill 10 minutes at 3.5 mph

Notes:
BB Rows- think I will try 185 on Monday
Skull Crusher and Standing BB Curls- will bump 10-lbs on Monday

Well that is it and as I said this was just a little shorter version of the workout to figure out some starting weights. Monday will be the whole thing.

[pastorgbc]

Originally Posted by NorCal930

Ok, on Monday I am changing up my workout and changing over to the Waterbury Workout. Chad Waterbury has many workouts online but I decided to start with this one he named after himself. Anyway, today I did a partial workout of what I will be doing on Monday. Today I just wanted to figure out about what weights I would be using and then go from there on Monday.

Pre-workout cardio
Elliptical for 10 minutes

BB Back Squats
Sets/Reps
5 x 3 at 245 lbs (70 seconds rest between sets)

A1 Dips
3 x 6 reps
A2 BB Rows
3 x 6 reps at 175 lbs
A1 & A2 = superset, no rest between A1 & A2 then 60 seconds after

B1 Skull Crushers
3 x 6 at about 70-lbs (guessing bar to be 20-lbs)
B2 Standing BB Curls
3 x 6 at about 70-lbs
B1 & B2 = Superset, no rest between B1 & B2 then 60 seconds after

Hanging Leg Raises

Post Workout Cardio
Treadmill 10 minutes at 3.5 mph

Notes:
BB Rows- think I will try 185 on Monday
Skull Crusher and Standing BB Curls- will bump 10-lbs on Monday

Well that is it and as I said this was just a little shorter version of the workout to figure out some starting weights. Monday will be the whole thing.

Hey NorCal,

I know a lot of people swear by Waterbury's workouts, so it looks like a smart choice.

Nice bump on the BB rows and the arm movements. I hope all continues to go well.

Ray

[NorCal930]

Originally Posted by pastorgbc

Hey NorCal,

I know a lot of people swear by Waterbury's workouts, so it looks like a smart choice.

Nice bump on the BB rows and the arm movements. I hope all continues to go well.

Ray

Thanks Ray.

I been doing the same workout for a good 4 months and needed a change so I am looking forward to this.

Brent

[NorCal930]

Treadmill
5 min at 3.0 mph
5 min at 3.3 mph at 6% incline
30 min at 3.3 mph at 15% incline
5 min at 3.3 mph at 6% incline
1 min at 3.3 mph at 0%
1 min at 3.0 mph
1 min at 2.5 mph
1 min at 2.0 mph

[NorCal930]

Treadmill
5 min at 3.0 mph
5 min at 3.5 mph at 6% incline
30 min at 3.5 mph at 15% incline
5 min at 3.5 mph at 6% incline
1 min at 3.5 mph at 0%
1 min at 3.0 mph
1 min at 2.5 mph
1 min at 2.0 mph

[NorCal930]

Pre-workout cardio
Elliptical for 10 minutes

BB Back Squats
Sets/Reps
10 x 3 at 245 lbs (70 seconds rest between sets)

A1 Dips
4 x 6 reps
A2 BB Rows
4 x 6 reps at 185 lbs
A1 & A2 = superset, no rest between A1 & A2 then 60 seconds after

B1 Skull Crushers
4 x 6 at about 80-lbs (guessing bar to be 20-lbs)
B2 Standing BB Curls
3 x 6 at about 80-lbs
B1 & B2 = Superset, no rest between B1 & B2 then 60 seconds after

Hanging Leg Raises

Post Workout Cardio
Treadmill 10 minutes at 3.5 mph

Notes:
Ok this was the first full workout on this Waterbury program and I enjoyed it. It is nice to change things up and I think these new variations should hit me in new ways. Wedesday I lift again with the same number of Sets and Reps but all new lifts, Then again on Friday same Sets and Reps but also new lifts, then they all repeat themselves the following week.

Also all the weights went well for these set/rep combos. Will read up on timing for increases, etc.

[NorCal930]

Treadmill
5 min at 3.0 mph
5 min at 3.3 mph at 6% incline
30 min at 3.3 mph at 15% incline
5 min at 3.3 mph at 6% incline
1 min at 3.3 mph at 0%
2 min at 3.0 mph
1 min at 2.5 mph
1 min at 2.0 mph

[pastorgbc]

Hey NOrCal,

Good work...I like the enthusiasm you putting out. Nice job on the treadmill as well.

Ray

[NorCal930]

Originally Posted by pastorgbc

Hey NOrCal,

Good work...I like the enthusiasm you putting out. Nice job on the treadmill as well.

Ray

Thanks Ray. Looking forward to tomorrow's workout. Thanks for checking in.

[NorCal930]

Pre-workout Elliptical 10 minutes

DB Bench Press
Sets/Reps
10 x 3 at 80-lbs (60 seconds Rest between Sets)

A1 Partial DB DeadLift
Sets/Reps
4 x 6 at 75-lbs, 90-lbs, 110-lbs, & 110-lbs
A2 Standing BB Military Press
Sets/Reps
4 x 6 at 65-lbs, 85-lbs, 95-lbs, & 95-lbs

A1 & A2 = supersets with 60 seconds rest after each superset.

B1 Standing Calf Raise
Sets/Reps
4 x 6 at 600 lbs
B2 Upright Row
Sets/Reps
4 x 6 at 115-lbs

B1 & B2 = supersets with 60 seconds rest after each superset.

Tricep pressdowns
Sets/Reps
4 x 6 at 85-lbs, 90-lbs, 95-lbs, & 95-lbs

Notes: Well the workout over all went pretty good but I had to do some feeling out of the weights as I went. Next week we are to increase the load by 2.5% and some of these will go up even more as I went a little to light on some.

Partail DB Deads need to start at 110 or more

Standing Military's need to stard at 115 or more

Upright Rows can go up by the 2.5% or so

Tricep Pressdowns can go up by the 2.5%

[NorCal930]

Treadmill
5 min at 3.0 mph
5 min at 3.3 mph at 6% incline
30 min at 3.3 mph at 15% incline
5 min at 3.3 mph at 6% incline
1 min at 3.3 mph at 0%
1 min at 3.0 mph
1 min at 2.5 mph
1 min at 2.0 mph

[NorCal930]

Chin-Ups
Sets/Reps
10 x 3 at body weight (70 seconds rest between sets)

A1 Decline BB Bench Press
Sets/Reps
4 x 6 at 185-lbs, 185-lbs, 205-lbs, & 225-lbs
A2 Standing DB Hammer Curls
Sets/Reps
4 x 6 at 50-lbs

A1 & A2 = supersets with 60 seconds rest after A2

B1 Seated Calf Raises
Sets/Reps
4 x 6 at 135-lbs, 135-lbs, 180-lbs, & 180-lbs
B2 Seated Leg Curls
Sets/Reps
4 x 6 at 190-lbs, 205-lbs, 220-lbs, 235-lbs

B1 & B2 = supersets with 60 seconds rest after B2

Bench Step-Ups
Reps/Sets
4 x 6 at body weight

Notes: Ok this is the 3rd lifting day on the new Waterbury Method program and it went pretty well. I was a little worried about the Chin-ups as, like the Dips earlier in the week, I had not done them in years. Anyway, they when pretty well. Struggled towards the last few sets with the 3rd rep but overall I was pretty happy.

Decline BB Bench went good and I should just start at 225 next week.

Standing Hammers will go up 5-lbs next week.

Seated Calf should start at 180 next week.

Seated leg Curls should start at 235 next week.

Step-ups thinking to add Dumb Bells

Again this was the first time doing this workout so I had to feel the weights out a little so next week should be better.

[NorCal930]

Treadmill
5 min at 3.0 mph
5 min at 3.5 mph at 6% incline
40 min at 3.5 mph at 15% incline
5 min at 3.5 mph at 6% incline
2 min at 3.5 mph at 0%
2 min at 3.0 mph
1 min at 2.5 mph

[Hibiscus09]

Your lifting workouts and cardio are looking great!!

Happy Sunday!

[NorCal930]

Originally Posted by Hibiscus09

Your lifting workouts and cardio are looking great!!

Happy Sunday!

Thanks Hib!

I am really enjoying the new workout.

[NorCal930]

Pre-workout cardio
Elliptical for 10 minutes

BB Back Squats
Sets/Reps
10 x 3 at 245 lbs for 2 sets and 265 lbs for 8 sets
(70 seconds rest between sets)
*increase from 245 to 265

A1 Dips
4 x 6 reps
A2 BB Rows
4 x 6 reps at 190 lbs
*increase from 185 to 190

A1 & A2 = superset, no rest between A1 & A2 then 60 seconds after

B1 Skull Crushers
4 x 6 at about 85-lbs (guessing bar to be 20-lbs)
B2 Standing BB Curls
3 x 6 at about 85-lbs
*increase on both exercises by 5-lbs

B1 & B2 = Superset, no rest between B1 & B2 then 60 seconds after

Hanging Leg Raises

Post Workout Cardio
Treadmill 10 minutes at 3.5 mph

Notes: Things went well again today. The workout plan calls for a 2.5% increase on the weights. I did this or a little more on everything except the bodyweight exercises.

[NorCal930]

Treadmill
5 min at 3.0 mph
5 min at 3.5 mph at 6% incline
40 min at 3.5 mph at 15% incline
5 min at 3.5 mph at 6% incline
2 min at 3.5 mph at 0%
2 min at 3.0 mph
1 min at 2.5 mph

[NorCal930]

Pre-workout Elliptical 10 minutes

DB Bench Press
Sets/Reps
10 x 3 at 85-lbs (60 seconds Rest between Sets)
*5-lb increase

A1 Partial DB DeadLift
Sets/Reps
4 x 6 at 110-lbs
*only did 2 sets last time at this weight
A2 Standing BB Military Press
Sets/Reps
4 x 6 at 115-lbs
* only did 95 last time which was much too light

A1 & A2 = supersets with 60 seconds rest after each superset.

B1 Standing Calf Raise
Sets/Reps
4 x 6 at 600 lbs
*No increase as this is the full stack
B2 Upright Row
Sets/Reps
4 x 6 at 125-lbs
*increase from 115-lbs

B1 & B2 = supersets with 60 seconds rest after each superset.

Tricep pressdowns
Sets/Reps
4 x 6 at 100-lbs
*increase from only two sets at 95-lbs last time.

Ok another good workout here and I made increases in about all areas except the standing calf raises which was maxed out already for the machine. This was nice being the second workout as I pretty much had the poundages all figured out going into the workout, which I did not on the first and went to light on some of the exercises.

[NorCal930]

Treadmill
5 min at 3.0 mph
5 min at 3.5 mph at 6% incline
40 min at 3.5 mph at 15% incline
5 min at 3.5 mph at 6% incline
2 min at 3.5 mph at 0%
2 min at 3.0 mph
1 min at 2.5 mph

[NorCal930]

Chin-Ups
Sets/Reps
10 x 3 at body weight (70 seconds rest between sets)

A1 Decline BB Bench Press
Sets/Reps
4 x 6 at 225-lbs
*only did one set last time at this weight
A2 Standing DB Hammer Curls
Sets/Reps
4 x 6 at 55-lbs
*5-lb increase

A1 & A2 = supersets with 60 seconds rest after A2

B1 Seated Calf Raises
Sets/Reps
4 x 6 at 180-lbs
*only 1 set last time at this weight
B2 Seated Leg Curls
Sets/Reps
4 x 6 at 235-lbs
*only 1 set last time at this weight

B1 & B2 = supersets with 60 seconds rest after B2

Bench Step-Ups
Reps/Sets
4 x 6 at body weight + 15-lb dumbells in each hand
*increase of 15-lb DB's this time

Note: Well the chin-ups were difficult towards the end again this time like last. However, l am sure they worked me real well. Last time I really felt the lats the next day and I had not felt anything in my lats in some time. Anyway, I am looking forward to getting stronger in this area. It will be nice to work to a point where I can just crank these out.

Everything else went well and I made some small increases as called for.

[Hibiscus09]

Nice workouts!! I hope life is treating you well!

Happy Friday!!