My Workout Journal

[mvd546]

Got a lot of work done hitting the tri's today! Your weighted dips are always strong!

[Stncldsnake]

Strong work as always Lonnie!

[lonniej]

Got a lot of work done hitting the tri's today! Your weighted dips are always strong!

Thanks Matt!

Strong work as always Lonnie!

Hi Snake, thanks for stopping by!

[wishiwasdivin]

Mirin that tricep session

[lonniej]

Mirin that tricep session

Thanks Wish!

I have been slacking on my log lately, Did a back workout last Thursday and shoulders and biceps on Friday..Just never got around to logging them! Going to try and do better this week..

[lschepis]

At least u got the work in Lonnie...better than having nothing to log. Those weighted dips are strong!

[lonniej]

At least u got the work in Lonnie...better than having nothing to log. Those weighted dips are strong!

Thanks Laura..I did get a 315# deadlift (1 rep) on back day..Nothing spectacular but pretty good for me..I am kind of back sliding on the heavy stuff!

[wishiwasdivin]

Thanks Wish!

I have been slacking on my log lately, Did a back workout last Thursday and shoulders and biceps on Friday..Just never got around to logging them! Going to try and do better this week..

I all to well how that is lol. The shoulder injury had me slacking, but started back with my PL training first session this morning post surgery . Now I've just got to update my journal lol

[lonniej]

I all to well how that is lol. The shoulder injury had me slacking, but started back with my PL training first session this morning post surgery . Now I've just got to update my journal lol

Glad to hear that you are back to your training! i will be by to check out your log..

[lonniej]

Workout for Monday 03/09, Gold's Gym

Legs/abs

Squats
135 x 10
185 x 8
225 x 6
275 x 2 - Last rep was UGLY!!
155 x 10
225 x 3

Leg press
260 x 12
440 x 8
530 x 5
550 x 2
440 x 10
440 x 10
440 x 10
440 x 10

Single leg, leg curl, each leg
50 x 12
55 x 10
60 x 8
60 x 8
60 x 8

Leg extensions
140 x 12
160 x 10
180 x 8
180 x 8
180 x 7
150 x 10

Machine hip adduction
210 x 20
275 x 15
275 x 12
275 x 12
275 x 12

Machine hip abduction
275 x 12
275 x 10
275 x 12
275 x 12
275 x 12

Seated calf raises
110 x 10
160 x 8
130 x 12
130 x 12
First time doing these..Didn't really care for them..Might go a little better once I get used to doing them..

Calf raises on leg press
150 x 12
200 x 10
200 x 10
200 x 10
185 x 10
185 x 10
185 x 10

Hack squats
234 x 10
284 x 10
304 x 8
304 x 8

Cardio - 20 minutes Adaptive Motion Trainer..

Machine ab crunches
120 x 15
120 x 15

Supps - 2 scoops SAN Fierce Domination, 1 scoop Bodybuilding.com Amino Recovery..

My son worked out with me today..I really enjoyed it!!

[lonniej]

Workout for Tuesday 03/10, Gold's Gym

Chest

Incline DB bench press
40 x 20
55 x 15
60 x 12
60 x 12
60 x 12

Hammer Strength ISO bench press
156 x 8
156 x 8
156 x 8
156 x 8
156 x 8

Decline bench, barbell
95 x 15
135 x 12
185 x 2
165 x 8
165 x 8
175 x 6
175 x 6

Flat bench, barbell
95 x 12
115 x 10
135 x 9
155 x 4
155 x 4

Machine flyes
115 x 15
145 x 12
160 x 10
175 x 8
175 x 8

Hammer Strength incline press
100 x 10
100 x 10
100 x 10

Hammer Strength decline press
100 x 10
100 x 10
100 x 10

machine chest press
70 x 15
110 x 10
150 x 5
170 x 3
90 x 15

Cardio - 32 minutes elliptical, 12 minutes Adaptive Motion Trainer..

Machine ab crunches
115 x 15
150 x 12
175 x 10
130 x 15

Machine back extensions
210 x 15
210 x 15
210 x 15

Supps - 2 scoops Bodybuilding.com Riot, 1 scoop Bodybuilding.com Amino Recovery..

[wishiwasdivin]

Some nice volume in those 2 sessions

Being able to workout with your son is priceless.

[mvd546]

Strong lifts the past two days of training.

[lonniej]

Some nice volume in those 2 sessions

Being able to workout with your son is priceless.

Thanks Wish..It is, I've been able to do that a few times now..

Strong lifts the past two days of training.

Thanks Matt!

[lonniej]

Workout for Wednesday 03/11, Gold's Gym

Triceps

Dips, BW
15, 15, 15, 15, 15

Triceps push downs
70 x 15
70 x 15
70 x 12
70 x 12
60 x 20

Reverse grip triceps push downs
50 x 15
60 x 12
60 x 12
60 x 12
50 x 20

Seated dips
174 x 15
174 x 15
174 x 15
174 x 15

Triceps press
130 x 20
130 x 15
130 x 15
130 x 15

Rope push downs
50 x 20
50 x 20
50 x 20
25 x 60 AMRAP

Supps - 2 scoops Bodybuilding.com Riot, 1 scoop Bodybuilding.com Amino Recovery...

Comments - Stayed with the high rep stuff and worked fairly fast..Felt good!!

[wishiwasdivin]

I'm sure them triceps were on fire after that session.

[lonniej]

I'm sure them triceps were on fire after that session.

They were!!

[lonniej]

Workout for Thursday 03/12, Gold's Gym

Back

Pull ups
BW x 12
BW+25 x 7, 6, 6, 6 5
BW x 10, 8

Dead lifts
135 x 10
225 x 6
245 x 5
245 x 5
225 x 10

Hammer Strength ISO rows
152 x 20
202 x 12
212 x 10
212 x 10

Dual pulley cable rows
120 x 12
120 x 10
120 x 10
120 x 10

Hammer Strength low rows
120 x 12
120 x 12
120 x 12
120 x 12

WG dual pulley pull downs
120 x 10
140 x 8
140 x 8
140 x 8

Straight arm pull downs
60 x 15
60 x 15
60 x 15

Cardio - 32 minutes elliptical..

Supps - 2 scoops SAN Fierce Domination, 1 scoop Bodybuilding.com Amino Recovery..

[mvd546]

Destroyed the back. Nice work on all those deads and rows. I'm almost positive you can outwork anyone in the gym with those pull ups!

[lonniej]

Destroyed the back. Nice work on all those deads and rows. I'm almost positive you can outwork anyone in the gym with those pull ups!

Thanks Matt..

[lonniej]

Workout for Friday 03/13

Shoulders/biceps/traps

DB shoulder press
30 x 15
45 x 10
45 x 10
50 x 6
50 x 6

Hammer Strength ISO shoulder press
120 x 12
140 x 8
140 x 8
150 x 6
150 x 6

Machine shoulder press
120 x 12
140 x 10
160 x 8
180 x 4
180 x 4

Rear delt flyes
115 x 10
115 x 10
115 x 10
115 x 10

Reverse curls, curl bar
75 x 6
75 x 8
75 x 8
75 x 8

Alternate hammer curls
40 x 10
40 x 10
40 x 10
40 x 10

Machine biceps curls
100 x 12
110 x 10
110 x 10
110 x 10

Shrugs
225 x 12
245 x 10
245 x 10
245 x 10

Upright rows, barbell
70 x 10
80 x 8
80 x 8
80 x 8

DB side lateral raises
10 x 15
15 x 10
15 x 10

Cardio - 12 minutes Adaptive Motion Trainer..

[wishiwasdivin]

2 killer session here Lonnie.

You should get into competing with the weight you move.

[mvd546]

Nice looking shoulder/bicep training Lonnie!

[lonniej]

2 killer session here Lonnie.

You should get into competing with the weight you move.

Thanks Wish..Haven't gave much thought to competing, sometimes I feel like I am on the down hill side as far as heavy lifting goes..Main goal is just try to maintain!

Nice looking shoulder/bicep training Lonnie!

Thank you Matt!

[lonniej]

Workout for Monday 03/16, Gold's Gym

Legs

Squats
135 x 10
185 x 8
185 x 5
235 x 5

These barbell squats still make me nervous..Too many things to go wrong and I'm too old to deal with injury!!

Leg press
350 x 12
440 x 10
530 x 8
530 x 8
550 x 6
580 x 5
600 x 4
440 x 12

Calf raises
250 x 10
250 x 10
250 x 10
250 x 10
250 x 10

Hip abduction
250 x 10
250 x 10
250 x 10

Hip adduction
250 x 10
250 x 10
250 x 10

Single leg, leg curls
50 x 12
50 x 12
50 x 12
50 x 12
50 x 12

Leg extensions
140 x 12
160 x 10
160 x 10
160 x 10
140 x 12

Machine ab crunches
145 x 20
145 x 15
165 x 12
165 x 12
165 x 12

Cardio - 22 minutes elliptical...

Glute machine
150 x 12
150 x 12
150 x 12

Supps - 2 scoops Bodybuilding.com Riot, 1 scoop Bodybuilding.com Amino Recovery...

[mvd546]

Nice work on the legs today. Takes awhile getting used to squats. Still that 235x5 is very impressive!

[wishiwasdivin]

235 squat gj man.

Just take your time with squats man don't rush. The main thing when it comes to squats, is staying tight and focused throughout the lift.

[lonniej]

Nice work on the legs today. Takes awhile getting used to squats. Still that 235x5 is very impressive!

235 squat gj man.

Just take your time with squats man don't rush. The main thing when it comes to squats, is staying tight and focused throughout the lift.

Thanks guys..

[lonniej]

Workout for Tuesday 03/17

Chest

Barbell decline bench press
105 x 15
135 x 12
185 x 5
185 x 5
185 x 4

Hammer Strength ISO bench press
158 x 10
178 x 7
198 x 5
198 x 5
208 x 3
208 x 1

DB incline bench press
50 x 12
60 x 10
65 x 8
65 x 8
65 x 8

Hammer Strength decline press
100 x 12
120 x 10
140 x 6

Hammer Strength incline press
100 x 12
120 x 7
120 x 6

Machine chest press
110 x 12
150 x 3
130 x 6
130 x 6
130 x 6

Machine flyes
130 x 12
145 x 10
145 x 10
145 x 10
145 x 10

Cardio - 40 minutes Adaptive Motion Trainer..

Supps - 2 scoops Bodybuilding.com Riot, 1 scoop Bodybuilding.com Amino Recovery..

[wishiwasdivin]

Impressive work Lonnie, coming in here and seeing the hard work you put in is just motivating.