My Workout Journal

[lonniej]

Strong arm work Lonnie! Running circles around me with the work your putting in.

Thanks Matt..One of the advantages of being an old man is that I don't have to work 12-14 hours days anymore..Hope all is going well for you!

[lonniej]

Workout for 1/26, at home

Back

Wide Grip Pull Ups
12, 15, 15, 12

Dead Lifts
145 x 15
185 x 15
215 x 10
215 x 10
215 x 10

Elevated Cable Rows
115 x 10
115 x 10
115 x 12
125 x 10
125 x 10

Seated Cable Rows
145 x 15
145 x 15
145 x 15
145 x 15

Wide Grip Lat Pull Downs
115 x 12
115 x 12
115 x 12
115 x 12

Straight Arm Pull Downs
75 x 10
75 x 10
75 x 10
75 x 10

Cardio - 30 minutes elliptical..

Supps - 1 scoop CytoSport Monster Initiate, 2 scoops Con-Cret creatine...

[kconnell]

Lonnie,

What are elevated cable rows? What is elevated? You?

[Squid24]

This ^^^^^^^^^^^^^^^^^^^^^^^

Great Back workout Lonnie

[lonniej]

Lonnie,

What are elevated cable rows? What is elevated? You?

This ^^^^^^^^^^^^^^^^^^^^^^^

Great Back workout Lonnie

Thanks..

An experiment from a different angle. Sitting on a bench, using the low pulley..Gives more of an upward angle than regular seated rows..First time I have tried them..I used a straight bar vs the v-bar I normally use for seated rows. Sorta mimics a t-bar row?

[storm1507]

Nice work Lonnie. Pull ups look great. I still haven't attempted any since getting started.

[lonniej]

Nice work Lonnie. Pull ups look great. I still haven't attempted any since getting started.

Thanks!

[lonniej]

Workout for 1/27, Gold's Gym

Shoulders, Traps, Legs

Hammer Strength ISO Shoulder Press, plate loaded
100 x 20
120 x 15
150 x 8
170 x 4
150 x 8

Reverse Machine Flyes
115 x 12
130 x 10
145 x 6
145 x 8
130 x 10

Smith Machine Shrugs
140 x 20
210 x 12
230 x 10

Hammer Strength ISO shrugs, plate loaded
338 x 12
378 x 10
408 x 8

Hammer Strength MTS Shoulder Press
140 x 15
160 x 10
180 x 6
200x 4
120 x 20

Thigh Abductors
210 x 20
230 x 20
305 x 10
305 x 10

Thigh Adductors
250 x 20
305 x 12
305 x 12
305 x 12

Upright Barbell Rows
50 x 10
50 x 10
60 x 10
60 x 10
These bother my left forearm/elbow..Slowly getting better..

Hack Squats
290 x 15
380 x 10
470 x 8
470 x 8

Machine Lateral Raises
50 x 15
50 x 15
50 x 12
50 x 12
50 x 12

Cardio - 20 minutes elliptical..

Supps - 1.5 scoops CytoSport Monster Initiative, 5 grams creatine...

This was the first time all week I made it to town and the gym..Had to take advantage of it..Worked out with my wife, she is just starting but hitting it hard, and my youngest daughter, she did every exercise I did..Doesn't get any better than that!!

[lonniej]

Workout for 1/28, at home

Body Weight Only

Pull Ups
15, 15, 15, 15, 15

Dips
20, 20, 17, 17, 16

Chin Ups
15, 15, 15, 12, 12

Push Ups
30, 30, 30, 30, 30

Decline Crunch
35, 35, 40, 40, 40

Cardio - 25 minutes elliptical..5 minutes of high resistance for the quads!

Supps - 1 scoop ErgoPre, 5 grams creatine..

[NoCarbsNoSugar]

looking great, Lonnie!

Push Ups
30, 30, 30, 30, 30

putting me to shame, that's what you are doing
I would die on the 3-4-5 sets...

[lonniej]

looking great, Lonnie!



putting me to shame, that's what you are doing
I would die on the 3-4-5 sets...

Thanks!!

[lonniej]

Workout for 1/30, at home

Chest

Decline Bench
135 x 20
165 x 20
205 x 10
225 x 6
225 x 4
225 x 4
205 x 8

Incline Bench
15 degrees
115 x 15
125 x 15
165 x 8
165 x 7

30 degrees
125 x 10
135 x 10
145 x 8
145 x 8

45 degrees
115 x 12
125 x 8
125 x 7
125 x 8

Flat Bench
135 x 9
135 x 12
165 x 7
185 x 4
185 x 5
125 x 12
125 x 15

DB Flyes
40 x 15
40 x 15
40 x 15
40 x 15
40 x 15

Machine Flyes
100 x 12
115 x 8
125 x 6
125 x 6
125 x 6

Cardio - 30 minutes elliptical..

Supps - 1 scoop ErgoPre, 5 grams creatine...

[kconnell]

Thanks..

An experiment from a different angle. Sitting on a bench, using the low pulley..Gives more of an upward angle than regular seated rows..First time I have tried them..I used a straight bar vs the v-bar I normally use for seated rows. Sorta mimics a t-bar row?

I see. Yes. A different angle

[wasmeFINAFLEX]

Great pic man... looking awesome.

[lonniej]

Great pic man... looking awesome.

Thank you!

[lonniej]

Work out 1/31, Gold's Gym

Legs

Leg Press
260 x 20
350 x 20
530 x 10
530 x 10
530 x 10
530 x 10

Seated Calf Raise
150 x 12
150 x 12
150 x 12
150 x 12
150 x 12

Lying Leg Curls
50 x 20
80 x 10
80 x 12
95 x 8
95 x 8

Leg Extensions
140 x 15
180 x 10
200 x 8
240 x 5
260 x 4
260 x 2
120 x 20

Thigh Abductor
210 x 20
210 x 20
210 x 20
210 x 20

Thigh Adductor
230 x 20
230 x 20
230 x 20
230 x 20

Hack Squats
310 x 15
430 x 10
430 x 10
430 x 10
310 x 20

Single Leg Kneeling Leg Curls, each leg
50 x 10
50 x 12
60 x 8
60 x 8

Pull Ups
15, 10, 10, 11

Cardio - 22 minutes elliptical..

Supps - 1 scoop CytoSport Monster Initiate, 5 grams creatine...

[wasmeFINAFLEX]

That is a big leg session with some killer numbers... nice job!

[mvd546]

Leg press and hack squat #'s are looking strong. That leg training session looks all around strong. Hope you have a good rest of the week training!

[lonniej]

That is a big leg session with some killer numbers... nice job!

Thank you!

Leg press and hack squat #'s are looking strong. That leg training session looks all around strong. Hope you have a good rest of the week training!

Thank you Matt..You as well!

[lonniej]

Workout for 2/1, Gold's Gym

Back

Wide Grip Pull Ups
12, 12, 12, 12, 12

Dead Lifts
150 x 15
200 x 15
250 x 10
300 x 5
300 x 5
250 x 10

Hammer Strength ISO High Rows
182 x 20
252 x 8
272 x 6
202 x 15

Hammer Strength ISO Rows
212 x 12
232 x 10
332 x 8
352 x 6

Hammer Strength Low Rows
180 x 10
200 x 8
200 x 8
160 x 15

Cardio - 35 minutes elliptical...

Supps - 1 scoop ErgoPre, 5 grams creatine...

[lonniej]

Workout for 2/2, at home

Shoulders/Traps

Machine Shoulder Press
85 x 12
85 x 12
100 x 6
100 x 8
100 x 8
85 x 12

DB Shoulder Press
40 x 15
40 x 15
50 x 6
50 x 6
45 x 10
45 x 10

Machine Incline (60 degree) Shoulder Press
105 x 10
125 x 5
125 x 6
125 x 4
115 x 8
115 x 9

Bent-over DB Raises
35 x 12
35 x 12
35 x 12
35 x 12
35 x 12
35 x 12

Rear Delt Cable Rows
65 x 15
65 x 15
65 x 20
65 x 20
65 x 20
65 x 20

Upright Cable Rows, Wide Grip
45 x 15
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10

Shrugs
215 x 12
215 x 12
215 x 12
215 x 12
215 x 12
215 x 12

Took a break here and helped a neighbor move some hay bales!

DB Side Lateral Raise
15 x 15
20 x 12
25 x 10
25 x 10
25 x 10
25 x 10

Front DB Raise
20 x 15
20 x 15
20 x 15
25 x 12
25 x 12
25 x 12

Cardio - 25 minutes elliptical..

Supps - 1 scoop ErgoPre..

[lonniej]

Workout for 2/3, at home

Arms/Legs

Chin Ups
BW x 15
BW+60 x 2, 2
BW+50 x 4
BW+40 x 6
BW x 15, 15

Incline Hammer Curls
25 x 20
40 x 5
40 x 6
35 x 10
35 x 10

Incline DB Curls
35 x 12
45 x 2
40 x 7
40 x 7
30 x 18

Lying Cable Curls
65 x 10
65 x 10
65 x 10
65 x 10

Dips
BW x 15
BW+60 x 4, 3
BW+50 x 6
BW+40 x 8
BW x 15

Overhead Cable Triceps Extensions
45 x 20
65 x 10
65 x 10
65 x 10
65 x 10
65 x 10

Reverse Grip Triceps Push Downs
45 x 20
65 x 10
75 x 6
75 x 6
75 x 6
65 x 12

Machine Squats
150 x 15
180 x 15
250 x 10
320 x 2
320 x 3
320 x 3
250 x 10
220 x 12
220 x 12
220 x 12

Flared Elbow Push Downs
115 x 15
115 x 15
125 x 12
125 x 12
125 x 12
125 x 12

Cardio - 32 minutes elliptical..

Supps - 1 scoop ErgoPre...

[lonniej]

Workout for 2/4, at home

Body Weight Only

Wide Grip Pull Ups
10, 12, 12, 12, 12

Dips
15, 20, 20, 20, 20

Chin Ups
12, 12, 12, 12, 12

Push Ups
40, 25, 30, 30, 32

Decline Crunch
30, 30, 30

Ab Roll Out
20, 20 ,20

Cardio - 25 minutes elliptical...

Supps - 1 scoop ErgoPre..

[lschepis]

Workout for 2/4, at home

Body Weight Only

Wide Grip Pull Ups
10, 12, 12, 12, 12

Dips
15, 20, 20, 20, 20

Chin Ups
12, 12, 12, 12, 12

Push Ups
40, 25, 30, 30, 32

Decline Crunch
30, 30, 30

Ab Roll Out
20, 20 ,20

Cardio - 25 minutes elliptical...

Supps - 1 scoop ErgoPre..

Love this bodyweight day! Used to like doing umpteen sets of push-ups on Saturdays...what a wimp I am now. Ur daughter is really getting into the lifting, that is so darn exciting. Ask her if she's thought about competing.

I swear u look more jacked with each passing year...those delt striations! We are both waging warfare on age. Winning- that Charlie Sheen look.

[lonniej]

Love this bodyweight day! Used to like doing umpteen sets of push-ups on Saturdays...what a wimp I am now. Ur daughter is really getting into the lifting, that is so darn exciting. Ask her if she's thought about competing.

I swear u look more jacked with each passing year...those delt striations! We are both waging warfare on age. Winning- that Charlie Sheen look.

Thanks Laura..You ain't no whimp!! I believe you are doing a better job of winning that war than I am..What did I count on your dip video? Something 30 dips..Not many of any age can even come close to that! My daughter, Nicole, is getting serious about the gym. Even though I don't get to town every day to work with her she calls me wanting to know what to work on..I will have to ask her about competing..

[lonniej]

Workout for 2/6, at home

Chest

Bench Press
125 x 15
165 x 9
185 x 6
205 x 5
215 x 2
145 x 12
145 x 12
125 x 18

Incline Bench
115 x 10
115 x 15
125 x 12
145 x 8
145 x 8

Decline Bench
165 x 15
205 x 6
205 x 4
205 x 3
185 x 8
145 x 15

Incline DB Flyes
40 x 15
40 x 15
50 x 10
50 x 10
50 x 10

Machine Flyes
85 x 15
100 x 12
110 x 10
120 x 8
140 x 5
160 x 3
85 x 20

Cardio - 1 hour 5 minutes elliptical..

Supps - 1 scoop ErgoPre...

[kconnell]

Workout for 2/6, at home

Chest

Bench Press
125 x 15
165 x 9
185 x 6
205 x 5
215 x 2
145 x 12
145 x 12
125 x 18

Incline Bench
115 x 10
115 x 15
125 x 12
145 x 8
145 x 8

Decline Bench
165 x 15
205 x 6
205 x 4
205 x 3
185 x 8
145 x 15

Incline DB Flyes
40 x 15
40 x 15
50 x 10
50 x 10
50 x 10

Machine Flyes
85 x 15
100 x 12
110 x 10
120 x 8
140 x 5
160 x 3
85 x 20

Cardio - 1 hour 5 minutes elliptical..

Supps - 1 scoop ErgoPre...

Machine flyes at home?

[lonniej]

Machine flyes at home?

A better name might be Pec-Dec on my home gym..

[lonniej]

Workout for 2/7, at home

Legs

Squats
150 x 10
150 x 15
180 x 15
220 x 12
300 x 3
300 x 3
250 x 10

Standing Calf Raises
250 x 12
250 x 12
280 x 12
280 x 12
280 x 12

Lying Leg Curls
35 x 15
45 x 10
60 x 4
60 x 4
60 x 4
50 x 10

Leg Extensions
100 x 12
120 x 10
120 x 10
130 x 8
130 x 8

Cardio - 31 minutes elliptical..

Supps - 1 scoop ErgoPre...

[wasmeFINAFLEX]

Nice looking leg session..