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02-20-2013, 03:25 PM #841
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02-20-2013, 03:54 PM #842
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
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02-20-2013, 04:03 PM #843
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02-20-2013, 05:21 PM #844
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02-21-2013, 03:06 PM #845
Week 32 WO 126
CHEST, 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
***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.
Sets of 12-15-?? reps
CHEST
PF Flat DB Press*
35x15wu
45x15 for 10 sets
*PF=Palms Facing each other.
HS Incline Press
25x12fs
35x12 for 2 sets
40x12 for 4 sets
45x12 for 2 sets
FM Flye - High
12.5x40
12.5x40
12.5x40
DELTS
Reverse HS BTN Press
25psx15 for 10 sets
I varied these between full ROM, Bottom ROM and Top ROM.
Standing DB Lateral Raise
15x12 for 6 sets
[b]Seated BO DB Rear Raise
35x12 for 6 sets
Seated Machine Press
20x40
25x20
25x40 (RP 1 rep)
CARDIO
TREADMILL
Speed: 3.0
Incline: 4.0
Time: 20:00
Cals: 113.8
UPRIGHT BIKE
Level:
Time:
Cals:
CARDIO II
PM Walkabout;
Today's Weight
185.8
Today's Album Rotation
COIL
by Toad The Wet Sprocket
Dulcinea
by Toad The Wet Sprocket
IN LIGHT SYRUP
by Toad The Wet Sprocket
RUMINATIONS
DAY 11
Yesterday's Macros;
C=
P=
F=
Total of
I'm back in the gym after three days off.
I took Monday off as it was leg day.
I knew I couldn't eat any solid food on Tuesday.
The day after leg day would be difficult to resist food..
Tuesday was all liquids and the first half of Wednesday was no food.
It feels good to eat solid food again.
With this new rep scheme I'll be pairing different body parts to find which ones work well together.
This one worked well!
Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......VERY HIGH!
Dieting enthusiasm.....VERY HIGH!
Next Up; LEGS/ABS
It REALLY was easy not going to the gym..
Tentatively; ...WEEKS....DAYS OUT...!!Last edited by deltpecx; 02-22-2013 at 05:29 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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02-22-2013, 05:40 PM #846
Week 32 WO 127
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
***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.
Sets of 12-15-?? reps
LEGS
Squat Press
90psx15 for 10 sets
Reverse Hack Squats
45psx12 for 3 sets
70psx12 for 3 sets
Leg Extensions
50x25 for 3 sets*
40x30 for 2 sets*
* RP at rep 20
40x30
SLDL
95x12 for 6 sets
Lying Leg Curl
30x30
40x30
50x30
CALVES
Standing Calf Raise
210x15
210x15
225x15
225x15
240x15
240x15
255x15
255x15
CARDIO
TREADMILL
Speed:
Incline:
Time:
Cals:
UPRIGHT BIKE
Level: 8
Time: 20:00
Cals: 147
CARDIO II
PM Walkabout;
Today's Weight
182.8
Today's Album Rotation
KILIMANJARO
by The Tear Drop Explodes
TIN MACHINE II
by Tin Machine
TALK
by Yes
RUMINATIONS
DAY 12
Yesterday's Macros;
C=
P=
F=
Total=
I didn't have any idea how to approach leg day with this split.
Racks were all being used so that helped to make my decision easier.
I probably could have used more weight on most of the exercise.
It's all good as I now have a weight base line.
Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......VERY HIGH!
Dieting enthusiasm.....VERY HIGH!
Next Up; BACK/ARMS
It REALLY was easy not going to the gym..
Tentatively; ...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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02-24-2013, 02:00 PM #847
I'll post that as I get closer.
As I said in Post #811 I'll make the final decision, probably in May, if I'm entering if I like the way I look and as long as I'm mentally 100% in to doing the show. Last time I was battling myself on stage to the point that I was about to exit stage left during the mandatory back poses. Yeah, weird I know but it was what it was. I did stick it out but my heart wasn't totally into it......I LEARNED a lot last time!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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02-24-2013, 02:22 PM #848
Week 32 WO 128
Saturday 2/23/13
BACK WO 1, TRAPS, ABS 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
***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.
Sets of 12-15-?? reps
BACK/TRAPS
Rack Pulls
135x15 for 3sets
155x15 for 3sets
160x15 for 4 sets
Seated Row - V-Grip
100x12
110x12
120x12 for 4 sets
BB Shrug
135x12
185x12 for 5 sets
Reverse Lat Pulldown
60x40
80x40
80x40
Reverse Pec Dec
30x20
30x20
30x20
Rope Lat Pulldown
30x12
40x12
40x12
45x12
45x12
45x12
ABS
Roman Chair
20x12 for 4 sets
Kneeling Rope Crunch
50x15
50x15
60x15
60x15
70x15
70x15
CARDIO
TREADMILL
Speed:
Incline:
Time:
Cals:
UPRIGHT BIKE
Level:
Time:
Cals:
CARDIO II
PM Walkabout;
50 min.
Today's Weight
182.4 Prep PR
Today's Album Rotation
TALK
by Yes
THE YES ALBUM
by Yes
RUMINATIONS
DAY 13
Yesterday's Macros;
C=
P=
F=
Total=
First back day with these high reps.
So I wasn't too sure where to start.
I decided to start on the lighter side to get a good baseline.
The rack pulls were frying my front and side delts towards the end of each set.
These felt great on my back, maybe a little more weight next time.
The seated rows were done slowly and totally focused on pulling with the back muscle.
Keeping them under tension the whole time. Great MMC on these.
In fact that's how it was with all the back exercises except the reverse pec dec.
I don't use that machine too often so maybe that was it.
Since there are so many back exercises I'll be dividing them up between Back WO 1 and Back WO 2.
Abs WO was meh. I need to get my head around more ab work.
Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......VERY HIGH!
Dieting enthusiasm.....VERY HIGH!
Next Up; CHEST/ARMS
It REALLY was easy not going to the gym..
Tentatively; ...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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02-24-2013, 04:50 PM #849
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02-25-2013, 04:42 PM #850
Week 33 WO 129
CHEST, BICEPS, TRICEPS 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
***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.
Sets of 12-15-?? reps
CHEST
HS Decline
45x12
90x12
90x12
100x12
105x15 for 4 sets
120x15 for 3 sets
120x11 +4RP reps
115x15
HS Wide Press
115x12
125x12
135x12
140x12
140x12
Low Inclined FM Flyes
10x40
10x40
10x40
BICEPS
BB Curl
30x15
30x15
40x15 for 8 sets
EZ Bar Spider Curls
35x12 for 6 sets
TRICEPS
OH Rope Extension
30x15 for 5 sets
35x15 for5 sets
Dip Machine Pressdowns
225x12 for 6 sets
CARDIO
TREADMILL
Speed: 3.0-3.2
Incline: 4.0-4.5
Time: 20:00
Cals: 118.6
UPRIGHT BIKE
Level:
Time:
Cals:
CARDIO II
PM Walkabout;
Today's Weight
183.6
Today's Album Rotation
GIVE UP
by The Postal Service
SAVAGE EYE
by The Pretty Things
BLUE
by Third Eye Blind
RUMINATIONS
DAY 15
Yesterday's Macros;
C=
P=
F=
Total=
Pulverized pecs.
Blasted biceps.
Tortured triceps.
that is all.......
Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......VERY HIGH!
Dieting enthusiasm.....VERY HIGH!
Next Up; LEGS..
It REALLY was easy not going to the gym..
Tentatively; ...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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02-25-2013, 05:07 PM #851
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02-25-2013, 05:47 PM #852
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02-26-2013, 05:10 PM #853
Week 33 WO 130
QUADS, HAMSTRINGS 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
***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.
Sets of 12-15-?? reps
QUADS
Hack Squat ATG
25psx15
25psx15
25psx15
35psx15
35psx15
35psx15
40psx15
40psx15
40psx15
40psx15
continuous tension.
Paused V-Squat
45psx10
45psx12
45psx12
45psx12
45psx12
Leg Extensions
55x25
60x25
60x20 +5RP reps
HAMSTRINGS
Seated Leg Curl
105x15
120x15 for 6 sets
CARDIO
TREADMILL
Speed:
Incline:
Time:
Cals:
UPRIGHT BIKE
Level: 9
Time: 25:00
Cals: 181
CARDIO II
PM Walkabout;
Today's Weight
182.8
Heading back in the right direction.
Today's Album Rotation
ATLANTIC CROSSING
by Rod Stewart
EVERY PICTURE TELLS A STORY
by Rod Stewart
NEVER A DULL MOMENT
by Rod Stewart
RUMINATIONS
DAY 16
Yesterday's Macros;
C=
P=
F=
Total=
A rather short WO but it worked.
Those ATG hacks while keeping constant tension were doing a number
on my legs in the last few reps of each set.
Hopefully I'll get the weight up next time.
My weight is heading back down that's good.
Once again all the squat rack and two power racks were occupied when I arrived at the gym.
This is becoming a reoccurring theme...
Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......VERY HIGH!
Dieting enthusiasm.....VERY HIGH!
Next Up; BACK,TRAPS and DELTS
It REALLY was easy not going to the gym..
Tentatively; ...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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03-01-2013, 08:43 PM #854
Week 33 WO 131
Wednesday 2/27/13
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
***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.
Sets of 12-15-?? reps
BACK
BB Row
95x15
95x15
105x15
115x15
125x15
125x15
135x15
145x15 for 3 sets
Standing HS ISO Row Palms Down
45x12
70x12
80x12
80x12
80x12
DB Pullover
50x12
50x13
50x12
50x12
50x12
DELTS
Seated machine Press
30x15
40x15
45x15
45x15
50x15
50x15
55x15
55x15
60x15
60x15
BTB Cable Lateral Raise
15x12
15x12
20x12
20x12
20x12
Upright DB Row
30x12 for 5 sets
UH BB Front Raise
30x12 for 5 sets
BACK
[b[V-Grip Front Pulldowns[/b]
80x30
80x30
80x30
CARDIO
TREADMILL
Speed:
Incline:
Time:
Cals:
UPRIGHT BIKE
Level: 9-10-9
Time: 25:25
Cals: 200
CARDIO II
PM Walkabout;
Today's Weight
182.8
Today's Album Rotation
RUMINATIONS
DAY 18
Yesterday's Macros;
C=
P=
F=
Total=
I should be able to increase the weight on most of these exercise next time.
Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......VERY HIGH!
Dieting enthusiasm.....VERY HIGH!
Next Up; CHEST, CALVES and CARDIO
It REALLY was easy not going to the gym..
Tentatively; ...WEEKS....DAYS OUT...!!Last edited by deltpecx; 03-01-2013 at 08:57 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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03-01-2013, 08:56 PM #855
Week 33 WO 132
CHEST, CALVES 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
***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.
Sets of 12-15-?? reps
CHEST
PF Flat DB Press
35x15
40x15
45x15
50x15 for 5 sets*
50x13
*Up 10 lbs.
HS Decline Press
90x12
100x12
110x12
115x12 for 3 sets
High Incline DB Press
30x12
35x12 for 4 sets
High PD FM Flyes*
12.5x40
15x30
15x30
15x30
*PD=Palms Down
CALVES
Hack Calf Raise
90psx15
115psx15 for 2 sets
135x15 for 4 sets
160x15 for 3 sets
Standing Calf Raise
210x30
210x30
210x25...barely!
Seated Calf Raise
90x20
90x20
90x20
CARDIO
TREADMILL
Speed:
Incline:
Time:
Cals:
UPRIGHT BIKE
Level: 9-11
Time: 25:00
Cals: 200
CARDIO II
PM Walkabout;
Today's Weight
183
Today's Album Rotation
AXE VICTIM
by Be Bop Deluxe
FUTURAMA
by Be Bop Deluxe
MODERN MUSIC
by Be Bop Deluxe
RUMINATIONS
DAY 20
Yesterday's Macros;
C=
P=
F=
Total=
I got a good chest pump from this one.
The FM flyes just finished the pecs off.
They felt so good I just wanted to keep going.
I kept the High Incline DB Presses to 35 lbs. so I could keep constant tension on the pecs and keep it of the front delts as much as possible...feltgoodman.jpg.
Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......VERY HIGH!
Dieting enthusiasm.....VERY HIGH!
Next Up; QUADS, TRICEPS and ABS
It REALLY was easy not going to the gym..
Tentatively; ...WEEKS....DAYS OUT...!!Last edited by deltpecx; 03-02-2013 at 04:20 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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03-01-2013, 09:23 PM #856
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03-02-2013, 04:19 PM #857
Week 33 WO 133
QUADS, TRICEPS 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
***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.
Sets of 12-15-?? reps
QUADS
Reverse Hack Squats
45psx15 for 4 sets
55psx15
70psx15
70psx15
80psx15 for 3 sets
Leg Press
90psx12
135psx12
160psx12
160psx12*
160psx12*
160psx12*
*2 second hold at the bottom
Leg Extension
60x20
65x20+5RP reps for 3 sets
TRICEPS
CGBP
45x15
65x15
75x15
85x15 for 2 sets
95x15 for 2 sets
100x15 for 3 sets
Lying BB Triceps Ext.
30x12
45x12
50x12
60x12
50x12
EZ Bar Pressdown
35x25 for 3 sets
ABS
Lying Leg Raise
10x10 for 4 sets
Roman Chair Crunch
25x10 for 4 sets
Russian Twist
BW x 10 for 3 sets for left and right
Standing Rope Crunch
40x12
55x12
65x12
75x12
80x12
CARDIO
TREADMILL
Speed:
Incline:
Time:
Cals:
UPRIGHT BIKE
Level:
Time:
Cals:
CARDIO II
PM Walkabout;
Today's Weight
182.8
Today's Album Rotation
HOT WIRED
by The Soup Dragons
DREAMS
by The Whitest Boy Alive
TIN MACHINE
by Tin Machine
RUMINATIONS
DAY 21
Yesterday's Macros;
C=
P=
F=
Total=
It felt good to do a larger abs WO.
I need to start tightening them up.
I liked the 2 sec. hold on the leg presses. I'll incorporate that each time now.
35lbs. on the press downs didn't seem like much but what a burn on the last few reps.
Next I'll be training biceps with back. That should be fun
I haven't done those together in some time. I usually train triceps with back, biceps with chest.
Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......VERY HIGH!
Dieting enthusiasm.....VERY HIGH!
Next Up; BACK, TRAPS and BICEPS
It REALLY was easy not going to the gym..
Tentatively; ...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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03-02-2013, 04:21 PM #858
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03-02-2013, 09:11 PM #859
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
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03-03-2013, 04:47 PM #860
Week 34 WO 134
BACK, 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
***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.
Sets of 12-15-?? reps
BACK
HS Iso High Row
45x15
70x15
70x15
80x15
80x15
90x15
90x15
100x13
100x15
100x13
Rack Pulls
135x12
225x12 for 4 sets
All with slow eccentric
BB Shrug
185x12
225x12 for 4 sets
275x8
All with slow eccentric
Reverse Pec Dec
30x25
40x25
40x25
Reverse Lat Pulldown
70x30
80x30
90x30
BICEPS
BB Curls
30x12
45x12
50x12 for 3 sets
Seated Inclined DB Curls
15x12
15x12
20x12
20x12
20x12
Standing DB Hammer Curls
30x12
25x12 for 4 sets
CARDIO
TREADMILL
Speed:
Incline:
Time:
Cals:
UPRIGHT BIKE
Level: 9-10-11-10
Time: 25:00
Cals: 203
CARDIO II
PM Walkabout;
Today's Weight
182.6
Today's Album Rotation
DANCING TO THE DEVIL'S BEAT
by The Strawbs
DEADLINES
by The Strawbs
HERO AND HEROINE
by The Strawbs
RUMINATIONS
DAY 22
Yesterday's Macros;
C=
P=
F=
Total=
Great back WO.
The rack pulls and BB shrugs felt incredible.
Both were done nice and slow on the eccentric portion.
I felt the shrugs all the way down the middle back as I lowered the bar.
Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......VERY HIGH!
Dieting enthusiasm.....VERY HIGH!
Next Up; CHEST and SOMETHING ELSE..??
It REALLY was easy not going to the gym..
Tentatively; ...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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03-03-2013, 05:24 PM #861
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
How's your conditioning at this point? Going to have to put a lot of work in for that show?
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RSP Nutrition Store:
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03-03-2013, 05:51 PM #862
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03-03-2013, 06:08 PM #863
I think I'm better now that I was last year at this weight.
If I lose a pound a week I'll be at 164 and that's too light.
So I'm aiming to lose less per week. I would like to be 170 or a bit more.
I was 158 for my first show ans 164-163 for last year.
If this means anything I can see veins appearing in my left arm, my 'fat' arm..LOL!
I didn't see any veins last year until I was down in the 170's.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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03-03-2013, 06:11 PM #864
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03-04-2013, 11:13 AM #865
Week 33 WO 135
CARDIO
Walkabout;
40 min.
Today's Weight
182.4
Today's Album Rotation
RUMINATIONS
DAY 23
Yesterday's Macros;
C=
P=
F=
Total=
Easy day today.
I might do another walkabout later in the evening.
My weight dropped .2 again today...nice and slow.
Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......VERY HIGH!
Dieting enthusiasm.....VERY HIGH!
Next Up; CHEST and SOMETHING ELSE..???
It REALLY was easy not going to the gym..
Tentatively; ...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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03-05-2013, 05:48 PM #866
Week 34 WO 136
CHEST, 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
***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.
Sets of 12-15-?? reps
CHEST
HS Decline Press
45x15
100x15
110x15
120x15 for 7 sets*
*3 rep increase from last time
HS Wide Press
125x12
135x12
140x12 for 3 sets*
90x19
* 1 rep increase.
Low Inclined PF DB Press
30x12
40x12 for 4 sets
Low Inclined FM PD Flyes
10x40
12.5x40*
15x40*
*Weight increase from last time.
DELTS
Reverse HS BTN Press
30x15 for 5 sets*
35x15 for 5 sets*
Standing DB Lateral Raise
15x12
20x12 for 4 sets*
Seated BO DB Rear Raise
40x12 for 5 sets*
Seated Machine Press
25x40
25x40
25x40
CARDIO
TREADMILL
Speed:
Incline:
Time:
Cals:
UPRIGHT BIKE
Level: 9-10-11-9
Time: 25:03
Cals: 201
CARDIO II
PM Walkabout;
Today's Weight
182.4
Today's Album Rotation
DARE
by The Human League
OCTOPUS
by The Human League
ROMANTIC?
by The Human League
RUMINATIONS
DAY 25
Yesterday's Macros;
C=
P=
F=
Total=
I increased most of the weight on most of the exercises since I did this session last time.
Nothing all that exciting just putting in the work and getting it done.
I'm finding my lifting enthusiasm is quite low before I leave for the gym but once I get there it kicks into high gearand I just do what I have to do and get thing done. Feels great during each session!
Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......VERY HIGH!
Dieting enthusiasm.....VERY HIGH!
Next Up; LEGS and CARDIO!
It REALLY was easy not going to the gym..
Tentatively; ...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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03-06-2013, 07:16 PM #867
Week 34 WO 137
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
***For FM exercises***
The weight is the weight on each arm.
Dual Stack FM.
Sets of 12-15-?? reps
LEGS
Squat Press
90x15
115x15 for 5 sets
125x15 for 2 sets
135x15 for 2 sets
Leg Extensions
65x25 for 4 sets
DB SLDL
50x12 for 5 sets
Seated Leg Curl
120x15
125x15 for 4 sets
CARDIO
TREADMILL
Speed:
Incline:
Time:
Cals:
UPRIGHT BIKE
Level: 10
Time: 25:18
Cals: 200
CARDIO II
PM Walkabout;
Today's Weight
182.4
Today's Album Rotation
IAN HUNTER
by Ian Hunter
SHORT BACK N' SIDES
by Ian Hunter
MAN OVERBOARD
by Ian Hunter
RUMINATIONS
DAY 26
Yesterday's Macros;
C=
P=
F=
Total=
Nothing too special today.
Lifting enthusiasm......VERY HIGH!
Cardio enthusiasm......VERY HIGH!
Dieting enthusiasm.....VERY HIGH!
Next Up; BACK, TRICEPS, ABS and CARDIO!
It REALLY was easy not going to the gym..
Tentatively; ...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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03-07-2013, 01:55 PM #868
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03-07-2013, 03:10 PM #869
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03-07-2013, 05:57 PM #870
- Join Date: Jun 2006
- Location: Massachusetts, United States
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