I think it's about $10-12 to drop in. Let me know when you come in - if it's a weekend that Allan is here that'll be fun And it's more "open gym" then, too. So you could potentially come to one of their free community workouts and then stay and lift with us after and you wouldn't be charged.
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01-26-2014, 05:34 PM #151
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01-26-2014, 06:20 PM #152
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01-27-2014, 02:31 AM #153
- Join Date: Jun 2012
- Location: Roxboro, North Carolina, United States
- Age: 34
- Posts: 96
- Rep Power: 626
Monday chest/tri
Barbell flat bench
134x16
240x1 (new PR)
175x10
185x8
205x4
Incline barbell
135x16
210x1 (new PR)
155x8
135x10
Decline barbell
135x10
155x6
135x10
Dips
Set1x10
Set2x10
Set3x10
Bench dip feet elevated
Set1x20(100lb plate)
Set2x10 (body weight)
Set3x20 (100lb plate)
Set4x20 (body weight)
Set5x30 (100lb plate)
Machine fly
120x20
150x12
150x12
Couple new PR. Not a bad workout for only on 2hrs sleep. Hopefully better tmrw
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01-27-2014, 06:10 AM #154
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01-27-2014, 09:10 AM #155
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01-27-2014, 09:44 AM #156
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01-27-2014, 07:24 PM #157
Thanks Dana. Honored to have you on me... err I mean eyes on me.
Anywho, tonight was back and bi's for me. I used some of Bando's advice and didn't go towards cables tonight but one exercise. Felt much better. 20 minutes cardio to finish off and 10 minutes in sauna upon arriving.
Standing DB Hammer Curls
30x8
40x8
45x8
50x6
Single Arm Planted DB Curls
30x10
35x8
40x8
30x10
Lat Pull Downs
125x10
150x10
162.5x8
200x4 (New PR for reps/ Previous high was 3)
150x8
Seated Machine Rows
150x10
190x8
230x6
210x6
Barbell Bent Over Rows
115x10
125x8
125x8
Standing EZ Bar Curls
45x12
75x10
85x10
95x8
75x8
Cable Lawn Mower Rows (Only Set on Cables Tonight)
70x10
80x10
90x10
105x8 (Don't do these often so this set a new standard for me moving forward)
Concentration DB Curls Seated
30lb x10
35lb x 8
40lb x 8
Not seeing a drop in weight yet. I'm really hoping to get myself down into the 180's again before too long. Don't really like this high 190's mess. But I'm still working hard and not giving up. Eye on the prize and not just the short term.
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01-28-2014, 02:32 AM #158
- Join Date: Jun 2012
- Location: Roxboro, North Carolina, United States
- Age: 34
- Posts: 96
- Rep Power: 626
Tuesday back/bi
Lat pull down
150x12
175x10
200x10 (whole machine new PR maybe)
200x10
Seated machine row
150x15
210x10
300x6 (new PR I think)( whole machine)
250x10
TBar rows
100x12
125x10
150x10
160x10
Back extension
150x15
200x12
175x10
Alt biceps curl single arm
40x10
60x10
70x5
Bent over DB row per arm
80x10
90x10
95x10
Barbell curl
65x12
85x10
85x6
Cable curl
120x15
150x10
150x8
EZ bar curl
75x12
75x10
75x10
Arm pump from hell
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01-29-2014, 02:15 AM #159
- Join Date: Jun 2012
- Location: Roxboro, North Carolina, United States
- Age: 34
- Posts: 96
- Rep Power: 626
Wednesday shoulders
Over head press machine
100x15
125x10
150x8
Barbell shrug
225x15
225x20
225x20
DB side raises single arm
20x10
20x12
25x10
Rear delt contractor
120x12
120x12
120x12
Upright plate rows
45x12
35x12
45x12
35x12
Front plate raises
45x15
45x15
45x15
Bent over cable cross
20x10
20x8
20x8
Tired. Very tired
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01-29-2014, 12:56 PM #160
Chest, Shoulders and Tri's
DB Bench Press
60x10
75x10
90x10
95x10
95x8
Machine Fly's
100x10
120x10
150x10
One Arm Machine Fly's
80x10
90x10
100x10
Decline Bench Press
135x8
225x6
245x4
265x1
275x1
285x1 (New PR for decline since starting back)
225x5
135x10
Skullcrushers
2 sets of 75lb EZ Bar for 10 reps
Bodyweight Bench Dips
2 sets of 20 reps
Tricep DB Kick Backs
25x10
30x10
35x8
Tricep Cable Push Downs
105x12
120x12
135x10
Incline DB Press
50x10
65x10
80x8
DB Shrugs
3 sets of 95lb DB for 20 reps
Rear Delt DB Raises
25lb x10
30lb x8
Bang Bangs
20lb DB for 8 rotations
25lb DB for 8 rotations
I was in the gym for quite a while today. Felt really good and worked out with a high school friend of mine that was hitting it today also. Pretty cool. Feeling some good progress and noticing it on some lifts. I got to the gym around 1:30 and left near 3:30 so its not like I flew through this workout. Carried on some mess with workout partner and had some laughs. Feeling good. Still getting a good boost from PreWrek (thanks nannerman). Also, Testogen-XR seems to be doing its job as well, as I'm feeling full and solid with all lifts. It's a good time to be lifting no doubt.
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01-29-2014, 01:54 PM #161
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01-29-2014, 01:58 PM #162
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01-29-2014, 02:55 PM #163
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01-29-2014, 02:56 PM #164
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01-30-2014, 02:26 AM #165
- Join Date: Jun 2012
- Location: Roxboro, North Carolina, United States
- Age: 34
- Posts: 96
- Rep Power: 626
Thursday chest tri
DB flat
60x12
95x10 (new PR)
80x10
Barbell decline
135x12
185x10
205x3
155x12
Tricep cable push down
120x20
150x15
210x7. Whoooooooi
Machine chest press
185x7
225x2
135x12
Over head cable push tricep
120x12
120x10
120x10
Tricep ext DB (per arm)
20x12
25x10
25x10
Machine fly
120x15
150x10
150x10
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01-30-2014, 07:15 PM #166
Well, tomorrow will be rest day. So high back, biceps, abs, and cardio tonight. Hells yeah.
Hammer DB Curls
35x8
40x6
45x5
50x5
55x4
40x6
Reverse DB Fly's
25x10
25x8
30x8
Lat Pull Downs
137.5x10
150x10
175x6
150x8
Seated Rows
170x8
210x8
230x6
230x6
Barbell Shrugs
135x20
225x12
275x12
315x10
225x12
135x20
Standing EZ Bar Curls
75x10
85x10
95x10
115x5 (25lb EZ Bar with 45lb plate on each side : New PR )
115x4
Side to Side Leg Raises (Abs)
3 sets of 20 total raises
Ab Planks
3 sets of 3 minutes each
DB Ground Up Rows (Or Lawn Mowers as I call them)
75x10
85x8
90x8
DB Concentration Curls
40lb x 8
45lb x 6
40lb x 8
Cardio
15 minutes on 4mph/5.0 incline
Really good session. Not seeing any improvement on the scale but seeing nice improvements in the lifting department. Not really worried with the scale as long as the mirror continues to improve but it would be nice to see some added motivation from the scale too. But no worries, we press on.
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01-31-2014, 04:11 AM #167
- Join Date: Jun 2012
- Location: Roxboro, North Carolina, United States
- Age: 34
- Posts: 96
- Rep Power: 626
Really good session. Not seeing any improvement on the scale but seeing nice improvements in the lifting department. Not really worried with the scale as long as the mirror continues to improve but it would be nice to see some added motivation from the scale too. But no worries, we press on.[/QUOTE]
That's right Don't worry abt scale. If mirror is showing what u wanna see them go by that. I haven't been on a scale since a couple of weeks. Mirror is showing definition scale showing lb going up. I like mirror better lol
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02-01-2014, 07:55 AM #168
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02-03-2014, 02:51 AM #169
- Join Date: Jun 2012
- Location: Roxboro, North Carolina, United States
- Age: 34
- Posts: 96
- Rep Power: 626
Monday chest/tri
Barbell flat
135x20
245x1 (new PR)
185x10
Barbell incline
135x12
215x1(new PR)
185x3
135x10
135x10 wide grip
Decline barbell
135x12
155x10
175x5
135x15
Machine chess press close grip
110x8
110x8
115x10
Machine fly
120x12
150x10
150x8
Cable press down (tri)
120x20
150x12
180x8
Dips body weight
Set1x10
Set2x8
Arm extension machine
100x12
125x10
125x8
Very big improvement considering how I felt from Thursday to this morning. Sick as a dawg and still manage to pull PRs niceeeeee
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02-03-2014, 05:59 PM #170
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02-04-2014, 02:24 AM #171
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02-04-2014, 08:37 PM #172
Back to lifting tonight. Couple days off from serious lifting. Back and bi's and some shoulders tonight.
Lat Pull Downs
137.5x10
162.5x8
175x8
200x6
150x8
Seated Machine Rows
150x10
210x6
250x6
300x5 (New PR -- previous best was 300x4)
250x6
Standing DB Hammer Curls
40x8
50x6
50x6
Standing EZ Bar Curls
55x10
75x10
95x8
115x4
DB Bent Over Rear Shoulder Raises
25x10
30x8
35x8
Single Arm Preacher Seat DB Curls
30x8
35x8
40x6
Deadlifts
135x8
225x6
135x8
DB Shrugs
80x20
90x15
90x15
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02-06-2014, 08:14 PM #173
Do not have an exact log of tonights workout but it was great. Chest and tri's destroyed. Here are the cliffs...
Bench press: Warmed up with 135 for 8, 225 for 4, then worked my way with 1 rep at a time. 255, 265 and topped with 275 for 1. Solid work IMO.
Decline Bench: 135 for 8, 225 for 6, 275 for 2. Here is the good part. I got 300 on decline for 2 seperate 1RM attempts.
Incline DB Bench: Not a lot of sets. Warmed up then tried for 90lb DB. Got 10 reps. I'm very, very happy about that.
Pushups: I did these through out my workout. 150 total.
Tricep Pushdowns: Several warm ups. Ended last set with 162.5 lbs for 10 reps. Happy, very happy.
Weighted Dips: 45lb plate hanging between my legs ( ) Did 3 sets of 10. Bout killed me on last set.
Couple here and there workouts for shoulders and showing a fellow workout dude a new exercise to try.
15 minutes in the sauna before leaving. Great session. Cliffs took longer than actual logging I believe.
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02-10-2014, 05:06 AM #174
Quick 45 minute session yesterday. Still quite sore from Saturday's squats, bench and deads. Yes all three in the same session.
Seated DB Alternating Bicep Curls
30x8
35x8
35x8
Standing EZ Barl Curls
75x10
95x10
95x8
Seated Machine Rows
150x10
190x8
210x6
230x6
Barbell Shrugs
135x20
185x15
185x15
Stationary Bike
20 minutes on level 10 resistance
Weight has started to slowly come down which is nice. Little extra confidence. So we keep pushing on.
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02-11-2014, 06:12 PM #175
- Join Date: Jun 2012
- Location: Roxboro, North Carolina, United States
- Age: 34
- Posts: 96
- Rep Power: 626
Bench/tri/bak/bi
Flat bench
135x25
260x1 (new PR )
225x3
185x11
155x15
135x15
Incline barbell
135x16
230x1 (new PR)
155x12
135x15
Decline barbell
155x12
245x2
205x5
185x11
Butterfly machine
150x15
150x12
150x12 (whole machine)
Dips
Set1x15 body weight
Set2x10 (45lb plate)
Set3x10 (45lb plate)
Bench dips
Set1x20 (100lb plate)
Set2x20 body weight
Set3x20 (100lb plate)
Set4x20 body weight
Set5x20 (100lb plate)
Cable press down
120x25
150x18
180x12
Whole machine forgot number. 10 reps
Machine bench
210x8
210x8
210x6
210x6
( this complete Monday workout. Forgot to keep track. But MULTIPLE PERSONAL RECORDS. very pleased)
Tuesday
Pull down lats
3 sets first on 175x10
And 200x8 for second 2 sets
Seated row 300x8. For all 3 sets
Standing alt curl
50x16 per arm
80x3 per arm new PR
60x8 per arm
EZ bar curl
95x10
115x6 plate on each side
135x3
Lawn mower DB
95x10 for 4 sets
Cable curl
185x8 (I think lb don't remeber )
185x8
185x4
Machine curl
3sets of whole machine till failure
Wednesday
Rest day for today. Shoulder and arms are tired. ALOT of new PR and HEAVY HEAVY weight. Letting arms shoulders chest and all rest hurt and tired.
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02-11-2014, 06:28 PM #176
- Join Date: Jun 2012
- Location: Roxboro, North Carolina, United States
- Age: 34
- Posts: 96
- Rep Power: 626
Goals
My goal for bench was to get 250lb by March, and I got my goal plus a month B4 my date. That means a bonus. Which means goal was accomplished and new goal set for August/September is to get 300lb on bench. Time will tell. Going at this rate I'll be there B4 then like my first goal. I guess ima keep doing what I'm doing. It seems to be working for me. No cardio except for what I do at work. Jus still building mass. As much as possiable. Body weight gone up to 236lb. Highest I have ever been in my life but mirror tells a better vision then scale and I'm going by that. Happy wit what I see in mirror. So weight gain is jus muscle mass. I accept 😀. Until next time set goals reach goal wit no excuses. I got mine b4 set date. Which means u can to. Jus got to want it. Push urself get that extra couple reps. Heavy heavy weight that is. I did and look what it's doing for me. Lata
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02-11-2014, 08:08 PM #177
Tonight was good. Hit chest and tri's by myself. Expecting bad weather here next few days. Doubt I will see the gym tomorrow. Didn't do a whole lot tonight due to it already being after 9pm getting there. But decent numbers IMO.
DB Flat Bench
60x10
75x8
95x10
95x10
Decline Barbell Bench
135x10
225x8
275x2
285x1
300x1
305x1 (New PR)
225x6
135x8
Machine Fly's Single Arm
3 sets of 8 reps at 90lbs
Tricep Cable Downward Extensions
105x12
120x10
150x10
150x10
Incline Barbell Bench
50x10
75x8
80x8
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02-15-2014, 10:32 AM #178
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02-15-2014, 10:58 AM #179
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02-16-2014, 08:39 AM #180
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