NorCal930's Thought I Would Give This a Try

[NorCal930]

Hello Everyone!

I thought I would give this online stuff a try. Currently, I am lifting Monday/Wednesday/Friday and doing Cardio Tuesday/Thursday/Saturday. I am 40 years old married and have two kids. I would say that my main goals are to gain Muscle and lose fat. I am pretty happy with things so far as I have been very consistent with my program for about 15 weeks. Before that very hit and miss with way too many misses.

Pre-Workout
Elliptical 10 Minutes

Today- Upper Body
Chest
Incline Dumbbells (60 seconds between sets except last two sets of 12 (no rest))
12 x 55
10 x 75
8 x 85
6 x 95
12 x 75 (only got 9)
Machine Fly?s
12 x 140 (need to bump weight WO)

Back
Wide-Grip Lat Pulldown (60 seconds between sets except last two sets of 12 (no rest))
12 x 150
10 x 170
8 x 190
6 x 210
12 x 180
Seated Close-Grip Rows
12 x 200 (bump weight to 210 next WO)

Shoulders
Seated Dumbbell Press (60 seconds between sets except last two sets of 12 (no rest))
12 x 40
10 x 50
8 x 55
6 x 60
12 x 50 (got 11)
Upright Rows
12 x 95-lbs (bump next WO)

Biceps
Machine Concentration Curls (60 seconds between sets except last two sets of 12 (no rest))
12 x 65
10 x 80
8 x 95
6 x 110
12 x 95 (bump weight next WO)
Hammer Curls
12 x 30 (too easy bump next WO)

Triceps
Machine Triceps Pushdowns
12 x 230
10 x 240
8 x 250
6 x 260
12 x 250 (got 11)
Triceps Machine (similar to skull crusher)
95 x 12 (bump weight next WO)

Post Work Out
Elliptical 10 Minutes

[NorCal930]

Cardio Day

Elliptical
3 minute warm up 150-160 strides per minute
Interval sets 1 minute each (5 sets total)
160-170 SPM 1 minute
170-180 SPM 1 minute
180-190 SPM 1 minute
190-200 SPM 1 minute
200-210 SPM 1 minute
Repeat 4 times more
Cool down 2 minutes 140-150 SPM

Treadmill
Incline Walking at 3.5 miles per hour
5 minutes 6% incline
5 minutes 9% incline
5 minutes 12% incline
1 minute 12%
1 minute 9%
1 minute 7 %
1 minute 5%
1 minute 3%
1 minute 0%
Slow to 3 miles per hour 2 minutes

[jtroster]

Welcome.

[NorCal930]

Welcome.

Thanks JT nice to be here.


Legs & Abs

Pre-workout Elliptical for 10 minutes

Quads
Leg Press (60 sec rest between sets except last 2 sets of 12 done with no rest)
8 x 45 x 12 reps
10 x 45 x 10 reps
12 x 45 x 8 reps
14 x 45 x 6 reps
14 x 45 x 12 reps
Leg Extensions
12 x 225

Notes: Upper left inside of my quad felt a little strange on the last set of 12 leg presses, it did not hurt but felt like it was separating or something. Hard to describe, however, it did not bother me at all on the leg extensions. Assuming the quad feels good next week I will move the weight up as I normally drop the weight for the last set of 12.

Hams
Straight Leg Deadlift (60 sec rest between sets except last 2 sets of 12 done with no rest)
12 x 135
10 x 155
8 x 175
6 x 195
12 x 195
Seated Leg Curls
12 x 205

Notes: Will bump both exercises next week

Calves
Standing Heel Raises (60 sec rest between sets except last 2 sets of 12 done with no rest)
12 x 540
10 x 560
8 x 580
6 x 600
12 x 600
Seated Calf Raises
3 x 45 x 12 reps

Notes: We reverse the exercises next week and do seated for a 12, 10, 8, 6, 12 and finish with a 12 of standing.

Abs
Machine Crunch (60 sec rest between sets except last 2 sets of 12 done with no rest)
12 x 100
10 x 110
8 x 120
6 x 130
12 x 120
Hanging Knee Raises
20 reps alternating between knees up and straight legs up

Notes: Good work out here on abs will do again next week

Post-workout Elliptical for 10 minutes

[ChocoChick]

Welcome.

[NorCal930]

Welcome.

Thanks for the Welcome ChocolateGirl. It is nice to keep track of this stuff and see others progress as well.

Elliptical
3 minute warm up 150-160 strides per minute
Interval sets 1 minute each (5 sets total)
160-170 SPM 1 minute
170-180 SPM 1 minute
180-190 SPM 1 minute
190-200 SPM 1 minute
200-210 SPM 1 minute
Repeat 4 times more
Cool down 2 minutes 140-150 SPM

Treadmill
Incline Walking at 3.5 miles per hour
5 minutes 6% incline
5 minutes 9% incline
5 minutes 12% incline
5 minutes 15%
1 minute 6%
1 minute 0 %
1 minute at 3.0 miles per hour
1 minute at 2.5 miles per hour
1 minute at 2.0 miles per hour
Done

Added 5 minutes at 15% today and it was good. Think I will keep this up for now. Will hit the upper body again tomorrow.

[ChocoChick]

When I do cardio it is either the stepmill or the treadmill at 15%. Everything else tends to make me give up muscle.

[NorCal930]

When I do cardio it is either the stepmill or the treadmill at 15%. Everything else tends to make me give up muscle.

I hold or build muscle fairly well but want to keep the cardio levels up so I can lose some fat. I also like to change up what I do every now and then.

[NorCal930]

Pre-Workout
Elliptical 10 Minutes

Upper Body
Chest
Incline Dumbbells (60 seconds between sets except last two sets of 12 (no rest))
12 x 55
10 x 75
8 x 85
6 x 100 (got 5)
12 x 75 (only got 8)
Machine Fly?s
12 x 160 (Try 180 next time)

Notes: Stay with these DB weights again. Need to get 6 at 100 and all 12 on final set of 75.

Back
Wide-Grip Lat Pulldown (60 seconds between sets except last two sets of 12 (no rest))
12 x 140
10 x 180
8 x 200
6 x 220
12 x 180
Seated Close-Grip Rows
12 x 220

Notes: Good weight here also, stay with it again before trying to move up.

Shoulders
Seated Dumbbell Press (60 seconds between sets except last two sets of 12 (no rest))
12 x 40
10 x 50
8 x 55
6 x 60
12 x 50
Upright Rows
12 x 115-lbs

Notes: Move the 10, 8, and 6 rep sets up 5 lbs next time. Also bump uprights 10-lbs.

Biceps
Machine Concentration Curls (60 seconds between sets except last two sets of 12 (no rest))
12 x 80
10 x 95 (did 12 by mistake)
8 x 110
6 x 125
12 x 110
Hammer Curls
12 x 40

Notes: Go up on each set of concentration curls next WO. Stay at 40 on Hammer's.

Triceps
Machine Triceps Pushdowns
12 x 230
10 x 240
8 x 250
6 x 260
12 x 250
Triceps Machine (similar to skull crusher)
110 x 12

Note: Go up 10-lbs next WO on all sets of pushdowns. Also go up to 125 on triceps machine.

Post Work Out
Elliptical 10 Minutes

[Hibiscus09]

Welcome! Nice looking workouts! I'm glad you're on a 15 week roll and going strong. It's nice to get to that consistent place with workouts.

Have a great weekend!

[NorCal930]

Welcome! Nice looking workouts! I'm glad you're on a 15 week roll and going strong. It's nice to get to that consistent place with workouts.

Have a great weekend!

Thanks for the Welcome! I think this week makes 16 after Saturday's Cardio. Have to double check my calendar at home. My wife and I keep them posted next to each other and check off the day's as we go. All this checking of calendars and journaling really seems to help me a lot.

[ChocoChick]

I hold or build muscle fairly well but want to keep the cardio levels up so I can lose some fat. I also like to change up what I do every now and then.

Ah, well, you and I have opposite body types, then. The grass is always greener, isn't it?

[NorCal930]

Full Disclosure:
1. At 40 I still can?t count.
2. I mentioned at the beginning of this log that I had been consistent with my workouts for 15 weeks. Wrong!!! I checked my calendar this morning and I just finished week 11. Not bad but not 15 either.

Today?s Cardio

Elliptical
3 minute warm up 150-160 strides per minute
Interval sets 1 minute each (5 sets total)
160-170 SPM 1 minute
170-180 SPM 1 minute
180-190 SPM 1 minute
190-200 SPM 1 minute
200-210 SPM 1 minute
Repeat 4 times more
Cool down 2 minutes 140-150 SPM

Treadmill
Incline Walking at 3.5 miles per hour
5 minutes 6% incline
5 minutes 9% incline
5 minutes 12% incline
5 minutes 15%
1 minute 7.5%
1 minute 0 %
1 minute at 3.0 miles per hour
1 minute at 2.5 miles per hour
1 minute at 2.0 miles per hour
Done

[Hibiscus09]

Nice job on the cardio!

I can't count either.

Happy Sunday!

[Spitfire-1]

hey norcal

Good luck with your goals mate

[NorCal930]

Nice job on the cardio!

I can't count either.

Happy Sunday!

hey norcal

Good luck with your goals mate

Thanks Hib and Spitfire

Today is a rest day for me

[NorCal930]

Legs & Abs

Pre-workout Elliptical for 10 minutes

Quads
Seated Leg Press (60 sec rest between sets except last 2 sets of 12 done with no rest)
Warm-up 12 x 250 lbs
12 x 330 lbs
10 x 350 lbs
8 x 370 lbs
6 x 390 lbs
Leg Extensions
12 x 225

Notes: Pretty good leg day but a little lighter using the the seated leg press rather than the standard leg press. Left thigh felt pretty good so I will try the std leg press on Friday. Today the machine was in use. Think I will try and bump the weight on the leg extensions also.

Hams
Straight Leg Deadlift (60 sec rest between sets except last 2 sets of 12 done with no rest)
12 x 135
10 x 165
8 x 185
6 x 205
12 x 185
Seated Leg Curls
12 x 220

Notes: Felt strong on the straight legs today but will stay at this weight for another workout. Leg curls are about right also.

Calves
Seated Calf Raises(60 sec rest between sets except last 2 sets of 12 done with no rest)
2 x 45 x 12 reps
3 x 45 x 10 reps
4 x 45 x 8 reps
4 x 45 x 25 x 6 reps
4 x 45 x 12 reps
Standing Calf Raises
540 x 12 reps

Notes: Changing up the order on these really hit the calves hards and could feel it right away. I will stick with this change for now.

Abs
Machine Crunch (60 sec rest between sets except last 2 sets of 12 done with no rest)
12 x 100
10 x 110
8 x 120
6 x 130
12 x 120
Hanging Knee Raises
20 reps alternating between knees up and straight legs up

Notes: Good work out here on abs will do again next week

[pastorgbc]

Good to have you with us.

Those are some excellent workouts, buddy. I'm going to enjoy watching the progress you make.

Ray

[NorCal930]

Good to have you with us.

Those are some excellent workouts, buddy. I'm going to enjoy watching the progress you make.

Ray

Thanks Pastor Ray for keeping an eye on me. I enjoy looking at your log and seeing you put up some nice weight.

[NorCal930]

Elliptical
3 minute warm up 150-160 strides per minute
Interval sets 1 minute each (5 sets total)
160-170 SPM 1 minute
170-180 SPM 1 minute
180-190 SPM 1 minute
190-200 SPM 1 minute
200-210 SPM 1 minute
Repeat 4 times more
Cool down 2 minutes 140-150 SPM

Treadmill
Incline Walking at 3.5 miles per hour
5 minutes 6% incline
5 minutes 9% incline
5 minutes 12% incline
5 minutes 15%
1 minute 7.5%
1 minute 0 %
1 minute at 3.0 miles per hour
1 minute at 2.5 miles per hour
1 minute at 2.0 miles per hour

The old legs did not like the Elliptical too much this morning after yesterday's leg day but they got going pretty good after 5 minutes or so. I may do something different on Thursday, maybe run a little then do the Elliptical.

Uppper Body tomorrow.

[Spitfire-1]

Hay norcal

Good work on the legs

I'm on my 1st day of treadmill work today .....lol

[Hibiscus09]

Nice job on the leggies and on the cardio fun!

[pastorgbc]

Nice work, NorCal.

Are you any where near Santa Rosa? I came within inches of accepting a job out there and moving the whole brood. I really fell in love with the area.

Ray

[NorCal930]

Hay norcal

Good work on the legs

I'm on my 1st day of treadmill work today .....lol

Thanks Spitfire have fun on the tread.

Nice job on the leggies and on the cardio fun!

Thank you. Did a little work on my Euro Trip today with a few flights etc.

Nice work, NorCal.

Are you any where near Santa Rosa? I came within inches of accepting a job out there and moving the whole brood. I really fell in love with the area.

Ray

Ray I live near Modesto which is considered the central valley around here. It is about 2 and a half hours from Santa Rosa by car.

[NorCal930]

Pre-Workout
Elliptical 10 Minutes

Upper Body
Chest
Incline Dumbbells (60 seconds between sets except last two sets of 12 (no rest))
12 x 55
10 x 75
8 x 85
6 x 100 (got 5, stuck here maybe next week)
12 x 75 (got 9, 1 better than last WO)
Machine Fly?s
12 x 180 (Good weight)

Notes: I was able to get 1 more rep this time on the last set of 12 DB Press but was still stuck at 5 reps for the 100's. I think I am close as the 5 reps at 100 are very clean just out of gas by 6.

Back
Wide-Grip Lat Pulldown (60 seconds between sets except last two sets of 12 (no rest))
12 x 140
10 x 180
8 x 200
6 x 220
12 x 180
Seated Close-Grip Rows
12 x 220

Notes: Weights went well but I think I might start using my staps here as the weight gets heavy I start thinking too much about the grip. Focus should be on the lats.

Shoulders
Seated Dumbbell Press (60 seconds between sets except last two sets of 12 (no rest))
12 x 40
10 x 55
8 x 60
6 x 65 (only got 4 here)
12 x 50
Face Pulls
12 x 25-lbs
12 x 35

Notes: First time trying the face pulls and I like them. Started out pretty light but I think my form was good. Will do these again next WO. Will also stay at these weights for the press till I get the 65's clean for 6.

Biceps
Machine Concentration Curls (60 seconds between sets except last two sets of 12 (no rest))
12 x 95
10 x 110
8 x 125
6 x 140
12 x 125
Hammer Curls
12 x 40

Notes: Ok think I will switch back to the straight bar curls for my next WO. Hammers felt good today and think I will try 45's next WO.

Triceps
Machine Triceps Pushdowns
12 x 240
10 x 250
8 x 260
6 x 270 (only about 5 clean No. 6 was not to smooth)
12 x 250
Triceps Machine (similar to skull crusher)
125 x 12

Note: Pushdowns went well but need to get the last set clean so I will stay here for the Next WO. The other machine at 125 can go up for Next WO.

Post Work Out
Elliptical 10 Minutes

[NorCal930]

Treadmill 57 Minutes Total
5 minute intervals (walking and Jogging)

5 min walk 3.5 mph
5 min jog 5.0 mph
5 min walk 3.5 mph
5 min jog 5.5 mph
5 min walk 3.5 mph
5 min jog 6.0 mph
5 min walk 3.5 mph
5 min jog 6.5 mph
5 min walk 3.5 mph
5 min jog 7.0 mph

Cool Down
2 min 3.5
2 min 3.0
2 min 2.5
1 min 2.0

Thats it for today.

[BigBT]

Those are some very strong numbers from yesterday. The pulldown numbers are great.
I'd comment on today's cardio, but since I refuse to go near a treadmill for fear of embarrassing myself I don't know how difficult the levels are, but the fact that you did it for an hour would have you declared clinically insane in my book! Nice job.

[NorCal930]

Those are some very strong numbers from yesterday. The pulldown numbers are great.
I'd comment on today's cardio, but since I refuse to go near a treadmill for fear of embarrassing myself I don't know how difficult the levels are, but the fact that you did it for an hour would have you declared clinically insane in my book! Nice job.

Thanks BigBT I have always done pretty well with the back and would say chest is my weak point. However, I am seeing some gains and it feels good. This whole journaling deal really helps me stay on track. Thank for stopping in!

[Spitfire-1]

hey norcal

nice incline d/b work, i think d/bells rule over bar-work for chest.

[NorCal930]

Legs & Abs

Pre-workout Elliptical for 10 minutes

Quads
Leg Press (60 sec rest between sets except last 2 sets of 12 done with no rest)
4 x 45 x 12 reps
8 x 45 x 12 reps
10 x 45 x 10 reps
12 x 45 x 8 reps
14 x 45 x 6 reps
12 x 45 x 12 reps
Leg Extensions
12 x 225

Notes: Everything felt good today and I added an extra real light warm-up set. Going to bump the weight on these next week and see how it goes. I am also going to bump the leg extensions. They are burning real good here but I want see what happens at the next level.

Hams
Straight Leg Deadlift (60 sec rest between sets except last 2 sets of 12 done with no rest)
12 x 135
10 x 165
8 x 185
6 x 205
12 x 185
Seated Leg Curls
12 x 220

Notes: These went ok but did not feel as strong as on Monday. Maybe it is due to the change in type of leg presses I did today so the legs were possibly just a little more stressed.

Calves
Seated Calf Raises (60 sec rest between sets except last 2 sets of 12 done with no rest)
2 x 45 x 12 reps
3 x 45 x 10 reps
4 x 45 x 8 reps
4 x 45 x 25 x 6 reps
4 x 45 x 12 reps
standing Calf Raises
540 x 12 reps

Notes: This also felt pretty heavy today so I will stay here next Wednesday. Gave me some good work again.

Abs
Machine Crunch (60 sec rest between sets except last 2 sets of 12 done with no rest)
12 x 100
10 x 110
8 x 120
6 x 130
12 x 130
Hanging Knee Raises
20 reps alternating between knees up and straight legs up

Notes: Take Abs up 10-lbs per set next Wednesday. Typically I drop on the last set of 12 but left the weight today and got them all.

Treadmill for 10 minutes walking at 3.5 mph