Week 26 WO 98
QUADS, TRICEPS and BICEPS
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
QUADS
Single Leg Hack Squat or Split Hack Squats
Sledx15
10psx15
15psx15
25psx12
So little weight...so much burn.
Reverse Hack Squats
25psx15
35psx15
45psx15
55psx15
Leg Extensions
50x15
60x15
75x15
85x11
TRICEPS
Smith CGBP
55x15
95x15
135x15
155x10
Incline Lying Triceps Ext.
40x15
50x15
60x12
60x10
EZ Bar Pushdowns
45x15
50x15
55x15
60x13
BICEPS
Standing DB Curls
10x15
15x15
20x15
25x15
Seated Inclined DB Curls
10x15
15x15
20x10
These just burned....my biceps...so much fun...
EZ Bar Spider Curls
35x15
40x12
45x12
50x10
full contraction held at top.....squeeze...
CARDIO
**Stay tuned for the return of Cardio***...
Today's Weight
187.2
Today's Album Rotation
PABLO HONEY
by Radiohead
THE BENDS
by Radiohead
RUMINATIONS
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..
?? WEEKS ? DAYS OUT...!!
|
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01-10-2013, 01:28 PM #751She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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01-10-2013, 01:41 PM #752
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01-12-2013, 05:27 PM #753
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01-12-2013, 05:39 PM #754
Week 26 WO 99
CHEST, BICEPS and ABS
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
CHEST
HS Decline Press
45x15
90x15
115x15
135x15
145x11 PR
HS Wide Press
90x15
115x15
135x11Rep PR
115x12
90x15
Flat DB Press
30x15
40x15
50x15
60x15
70x10PR
FM High Crossover
10x15
15x15
20x15
25x15
27.5x15
30x13
BICEPS
BB Curl
30x15
40x15
45x15
50x9
EZ Bar Spider Curls
35x15
45x15
50x12
Seated DB Hammer Curls
10x15
15x15
20x15
25x12
ABS
Roman Chair Crunch
25x15
for 3 sets
Standing Rope Crunch
30x15
45x15
60x15
70x15
80x12
CARDIO
**Stay tuned for the return of Cardio***...
Today's Weight
187.6
Today's Album Rotation
KEEP CALM AND CARRY ON
by Stereophonics
PULL THE PIN
by Stereophonics
RUMINATIONS
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..
?? WEEKS ? DAYS OUT...!!She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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01-13-2013, 04:24 PM #755
Week 27 WO 100
LEGS
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
HAMSTRINGS
Seated Leg Curl
105x15
120x15
135x15
150x15
165x15
SLDL
45x15
95x15
105x15
115x15
135x15
QUADS
Leg Press
2ppsx15
3ppsx15
4ppsx15
5ppsx15
V-Squat
45psx15
70psx15
90psx12
Leg Extensions
60x15
70x15
80x15
90x15
CALVES
Hack Calf Raise
90psx15
135psx15
180psx15
200psx12
CARDIO
**Stay tuned for the return of Cardio***...
Today's Weight
188.4
Today's Album Rotation
HEY MA
by James
LAID
by James
RUMINATIONS
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..
?? WEEKS ? DAYS OUT...!!She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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01-13-2013, 04:49 PM #756
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01-14-2013, 04:30 PM #757
Week 27 WO 101
BACK, DELTS and CARDIO
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
BACK
Reverse Lat Pulldown
70x15
90x15
100x15
120x15
140x15
150x10
DB Row
55x15
65x15
70x15
75x10.5
DB Pullovers
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.
Seated Strap Row V-Grip
80x15
100x15
110x15
120x15
DELTS
Standing Military Press
45x15
65x15
85x15 PR..barely got 15 reps
75x10
Seated DB Lateral Raise
10x15
15x15
25x15
25x12
BO Rear DB Raise
30x15
45x15
45x15
45x15
Upright DB Row
30x15
30x15
30x15
CARDIO
TREADMILL
Speed: 2.5-3.0
Incline: 3.0-3.5
Time: 20 mins.
Cals: 101.8
Today's Weight
186.8
Today's Album Rotation
LAID
by James
MILLIONAIRES
by James
RUMINATIONS
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..
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..
?? WEEKS ? DAYS OUT...!!She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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01-16-2013, 03:17 PM #758
Week 27 WO 102
CHEST, BICEPS and CARDIO
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
CHEST
HS Wide Press
45x15
90x15
125x15
135x15
145x13
150x7
HS Decline
90x15
125x15
135x12.5
145x9
Flat DB Press
40x15
50x15
65x15
70x12
High Inclined DB Press
30x15
35x15
40x15
45x13
BICEPS
BB Curls
30x15
45x15
55x15..EZ Bar on this set.
60x9
Standing DB Hammer Curls
10x15
15x15
20x15
30x12
EZ Bar Spider Curls
40x15
45x15
50x13
CARDIO
TREADMILL
Speed: 3.0-3.5
Incline: 3.5-4.0
Time: 20 mins.
Cals: 128.9
Today's Weight
186.4
Today's Album Rotation
NIGHT BEFORE
by James
PLEASED TO MEET YOU
by James
RUMINATIONS
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..
?? WEEKS ? DAYS OUT...!!She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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01-17-2013, 03:35 PM #759
Week 27 WO 103
QUADS, TRICEPS and CALVES
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
QUADS
V-Squat
45psx15
70psx15
100psx15
110psx13
One Leg Hack Squat
Sledx12
15psx12
20psx12
30psx15
One Leg Leg Extensions
30x15
35x15
40x15
50x13
TRICEPS
Smith CGBP
95x15
135x15
155x15
165x15
175x10
Flat Lying Triceps Ext.
40x15
45x15
50x15
60x10
Dip Machine Press Downs
210x15
225x15
240x15
255x15
270x12
Rope Pull Downs
30x15
35x15
30x14
25x15
CALVES
Hack Calf Raise
90psx16
135psx15
180psx15
225psx15
Seated Calf Raise
90x15
115x15
135x15
CARDIO
TREADMILL
Speed:
Incline:
Time:
Cals:
Today's Weight
186.2
Today's Album Rotation
HOUSES OF THE HOLY
by Led Zeppelin
LED ZEPPELIN
by Led Zeppelin
LED ZEPPELIN II
by Led Zeppelin
RUMINATIONS
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..
?? WEEKS ? DAYS OUT...!!She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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01-17-2013, 05:52 PM #760
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01-17-2013, 06:02 PM #761
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01-18-2013, 01:55 AM #762
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
Cardio has returned for me too! No fun lol. Unfortunately my weight isn't dropping like yours! ugh,
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01-18-2013, 06:54 AM #763
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01-19-2013, 08:20 AM #764
Week 27 WO 104
Friday 1/18/13
BACK, TRAPS and CARDIO
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
BACK
Seated Strap Row - V-Grip
80x15
90x15
110x15
130x15
150x15
160x15
180x10 PR
Gripping V-Grip at top of the handle..see below.
FLAT DB Pullover
35x15
40x15
50x15
60x15
65x16
70x9
DB Row
65x15
70x15
75x15
TRAPS
BB Shrugs
135x15
155x15*
165x15
185x15*
205x15*
225x15*
275x10
*Wide grip...
Calf Machine Shrugs
405x15
420x15
435x15
BACK..reprise
Reverse Lat Pulldown
90x15
110x15
130x12
TRAPS..reprise
DB Shrugs
60x15
70x15
80x15
CARDIO
TREADMILL
Speed:3.0-3.5
Incline:3.0-4.0-4.5
Time: 20:00 mins.
Cals: 130.2
Today's Weight
Friday;
187.2....
Saturday;
186
Today's Album Rotation
LED ZEPPELIN II
by Led Zeppelin
LED ZEPPELIN III
by Led Zeppelin
LED ZEPPELIN IV
by Led Zeppelin
New music being uploaded to the MP3 player today!
RUMINATIONS
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...
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..
?? WEEKS ? DAYS OUT...!!She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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01-20-2013, 03:50 PM #765
Week 28 WO 105
Sets of 8-10 reps
CHEST and DELTS
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
CHEST
HS Wide Press
45x10
80x11
100x10
115x10
135x10
145x10
160x9
165x8
170x5
90x20
All warmed up and ready to go!
HS Decline Press
90x10
135x10
160x8
165x5
90x16
Flat DB Press
40x10
50x10
60x10
70x10
80x7
50x24
Low Inclined DB Press
35x10
40x10
45x10
50x10
...meh....
DELTS
Reverse HS BTN Press
25x10
35x10
45x10
50x10
55x10
60x8
45x18
Standing DB Lateral Raise
10x10
15x10
20x10
25x10
30x10
35x10*
40x7*
20x20
*Partial reps
Seated BO DB Rear Raise
30x10
40x10
50x10
..meh...
DB Upright Row
30x10
35x10
40x10
45x8PR
CARDIO
TREADMILL
Speed:
Incline:
Time:
Cals:
Today's Weight
186.2
Today's Album Rotation
ARTHUR
by The Kinks
EVERYBODY'S IN SHOW-BIZ
by The Kinks
RUMINATIONS
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..
?? WEEKS ? DAYS OUT...!!She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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01-23-2013, 12:38 PM #766
Week 28 WO 106
Monday 1/21/13
Sets of 8-10 reps
LEGS and CARDIO
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
QUADS
Paused BB Squats
95x10
115x10
135x8
155x8
165x6
Hack Squats
25psx10
70psx10
80psx10
90psx10
115psx8
125psx6
Leg Extensions
90x10
110x10
130x10
150x10
170x6
HAMSTRINGS
Seated Leg Curl
135x10
165x11
180x10
195x9
210x8
SLDL
115x10
135x10
155x10
185x8
CARDIO
TREADMILL
Speed:
Incline:
Time:
Cals:
RECUMBENT BIKE
Level: 7-9-7
Time: 25 min.
Cals: 169
Today's Weight
186
Today's Album Rotation
RUMINATIONS
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..
?? WEEKS ? DAYS OUT...!!Last edited by deltpecx; 01-24-2013 at 05:58 PM.
She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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01-23-2013, 12:48 PM #767
Week 28 WO 107
Tuesday 1/22/13
Sets of 8-10 reps
BACK and TRICEPS
***For exercises using DBs***
The weight is the weight of each DB.
***For HS exercises***
The weight is the weight on each side
BACK
BB Rows
95x10
135x10
155x10
175x10
195x10
205x9
225x8
135x20
These felt so GOOD!
I forgot how much I LOVE this exercise!
Seated V-Grip Strap Row
90x10
110x10
130x10
160x10
190x8
200x6
100x18
Reverse Lat Pulldown
110x10
130x10
150x10
170x9
180x4
V-Grip Front Pulldowns
130x10
140x10
150x8
TRICEPS
CGBP
45x10
65x10
95x10
115x10
135x110
145x6
95x17
Inclined Lying Triceps Ext.
30x10
40x10
50x10
60x10
70x8
Straight Bar Pressdown
45x10
55x10
65x10
70x8
Dip Machine Pressdown
225x10
255x10
270x10
285x10
300x8
210x20
CARDIO
TREADMILL
Speed:
Incline:
Time:
Cals:
RECUMBENT BIKE
Level:
Time:
Cals:
Today's Weight
185.4
Today's Album Rotation
RUMINATIONS
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..
?? WEEKS ? DAYS OUT...!!Last edited by deltpecx; 01-24-2013 at 06:19 PM.
She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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01-23-2013, 04:37 PM #768
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01-23-2013, 06:32 PM #769
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01-24-2013, 06:18 PM #770
Week 28 WO 108
CHEST, BICEPS and CARDIO
***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
CHEST
HS Decline Press
45x10
90x10
135x10
145x10
160x10
170x8
175x4
HS Wide Press
100x10
135x10
160x9
170x4..partial reps
100x22
Low Inclined DB Press
40x10
50x10
55x10
60x10
65x8
40x25
Flat DB Press
45x10
55x10
65x10
75x6
40x25
BICEPS
BB Curls
30x10
40x10
50x10
60x10
70x6
Seated Inclined DB Hammer Curls
15x10
20x10
25x10
30x10
35x6
20x20
EZ Bar Spider Curls
35x10
45x10
55x10
65x10
75x5
CARDIO
TREADMILL
Speed: 3.0-3.5-3.0
Incline: 3.5-4.0
Time: 25 mins.
Cals: 157.4
RECUMBENT BIKE
Level:
Time:
Cals:
Today's Weight
186.6
Today's Album Rotation
KEEP CALM AND CARRY ON
by Stereophonics
ELECTRIC WARRIOR
by T-Rex
RUMINATIONS
Good WO all around.
I'm excited about tomorrow!
I plan to start dead lifting.....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.
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..
?? WEEKS ? DAYS OUT...!!She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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01-24-2013, 06:25 PM #771
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01-24-2013, 06:26 PM #772
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01-25-2013, 03:53 PM #773
Week 28 WO 109
DEADLIFT, QUADS, ABS and LOWER BACK
***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
DEADLIFT
95x8
135x8
155x8
185x8
185x8
155x8
These literally winded me....
QUADS
Reverse Hack Squat
45psx9
90psx10
115psx10
125psx10
135psx10
160psx10
180psx8
Split Hack Squats
Sledx8
10psx8
20psx10
35psx10
Leg Extensions
70x10
100x10
130x10
160x10
190x10
ABS
Standing Rope Crunch...ss...Ball Crunch
50x10>BWx10
60x10>25x10
75x10>25x10
85x10>25x10
Decline Sit Ups
BWx10
15x10
20x10
Roman Chair Crunch
BWx10
15x10
20x10
25x10
LOWER BACK
Hyper Extensions
BWx10
25x10
35x10
40x10
CARDIO
TREADMILL
Speed:
Incline:
Time:
Cals:
RECUMBENT BIKE
Level:
Time:
Cals:
Today's Weight
185.8
Today's Album Rotation
SILK TOR****
by The Pretty Things
HOT WIRED
by
RUMINATIONS
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..
?? WEEKS ? DAYS OUT...!!She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
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01-25-2013, 05:22 PM #774
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01-25-2013, 06:09 PM #775
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01-26-2013, 06:15 PM #776
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01-26-2013, 06:16 PM #777
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01-26-2013, 06:28 PM #778
Week 28 WO 110
BACK and DELTS
***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
BACK
HS Iso High Row
45x10
70x10
80x10
90x10
115x10
135x10
145x10
DB rows
50x10
65x10
75x10
85x10
95x10
Flat DB Pullovers
50x10
65x10
75x10
80x10
Standing Rope Pulldown
35x10
45x10
55x10
60x8
DELTS
Standing Military Press
45x10
55x10
65x10
75x10
85x10
95x6
Standing DB Lateral Raise
15x10
25x10
30x10
40x10..partial reps
30x10..partial reps
15x20
Seated Arnold Press
30x10
25x10
20x10
Inclined Prone DB Rear Raise
25x10
35x10
45x10
55x10
keeping the tension on the rear delts and not squeezing the traps
CARDIO
TREADMILL
Speed:
Incline:
Time:
Cals:
UPRIGHT BIKE
Level: 7-9-10-7
Time: 25 mins.
Cals: 185
Today's Weight
185.8
Today's Album Rotation
THE BOY WITH NO NAME
by Travis
FUNERAL
by Arcade Fire
RUMINATIONS
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..
?? WEEKS ? DAYS OUT...!!Last edited by deltpecx; 01-26-2013 at 06:35 PM.
She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
-
01-28-2013, 02:31 PM #779
Week 29 WO 111
CHEST, TRAPS and CARDIO
***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
CHEST
HS Wide Press
35x10
45x10
90x10
115x10
135x10
160x10
170x8
175x5
Smith Inclined Press
95x10
115x10
135x10
145x4
This was bothering my should.
I should have started lighter and worked up slower.
Seated Rotary Pres
50x10
70x10
100x10
115x10
145x10
145x10
145x10
40x20 set at#2
40x10 set at #3
..see below..
TRAPS
BB Shrugs
135x10
185x10
225x10
295x10
315x10
365x5
Rope Face Pulls
30x10
35x10
40x10
50x10
CARDIO
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:
Today's Weight
186.2
Today's Album Rotation
A TAB IN THE OCEAN
by Nektar
CLIMBING
by Mountain
RUMINATIONS
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!
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..
?? WEEKS ? DAYS OUT...!!She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.
1st Place Masters Over 60 Bodybuilding 2014
-
01-29-2013, 06:25 AM #780
- Join Date: Mar 2011
- Location: Chippewa Falls, Wisconsin, United States
- Age: 47
- Posts: 2,100
- Rep Power: 729
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 crossfit in your future
My 2014 off-season and prep: http://forum.bodybuilding.com/showthread.php?t=139229683
Prep is a piece of cake. Why? I got kids, four of 'em, nothing harder than that.
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