[QUOTE=lonniej;1412333853]Nice Christmas eve workout Keith...
Merry Christmas!!![/QUOTE]
[QUOTE=JohnButz;1412390613]Merry Christmas Keith![/QUOTE]
Merry Christmas both of you. Hope everyone has a blessed 2016!
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[QUOTE=lonniej;1412333853]Nice Christmas eve workout Keith...
Merry Christmas!!![/QUOTE]
[QUOTE=JohnButz;1412390613]Merry Christmas Keith![/QUOTE]
Merry Christmas both of you. Hope everyone has a blessed 2016!
Saturday December 26, 2015 - Triceps, Chest, Delts
Sore, especially hams...
TRICEPS
[b]Bench Dips[/b]
15 x 45, then 15,12,12,11 x 70
[b]Rope Pushdowns[/b] - Start 3 feet out, then compound set after moving underneath pulley
15-5,14-4,12-3 x 115
CHEST
[b]Cable Crossover[/b] --
15 x 45
SHOULDERS
[b]Incline Seated Arnold Press[/b]
10,10,8 x 35
[b]Lateral Raise[/b]
12,10,10 x 25
[b]Face-Down on Bench Rear Lateral Raise[/b]
9,8,8 x 25
Monday December 28, 2015 - Back, Biceps
BACK
[b]Lat Pulldown[/b]
14,12,11 x 135
[b]Seated Row[/b]
12,12,10 x 135
Stretch
BICEPS
-----
[b]Incline Curl[/b]
15,13,12,9 x 35
[b]EZ Cable Curl[/b] - Fat Gripz - 3 feet away
11,10,9,8, x 90
-----
FOREARMS
-----
[b]Farmers[/b]
80 secs- x 65
[b]Standing Reverse EZ Curl[/b]
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 10 secs
[QUOTE=kconnell;1412923883]Monday December 28, 2015 - Back, Biceps
BACK
[b]Lat Pulldown[/b]
14,12,11 x 135
[b]Seated Row[/b]
12,12,10 x 135
Stretch
BICEPS
-----
[b]Incline Curl[/b]
15,13,12,9 x 35
[b]EZ Cable Curl[/b] - Fat Gripz - 3 feet away
11,10,9,8, x 90
-----
FOREARMS
-----
[b]Farmers[/b]
80 secs- x 65
[b]Standing Reverse EZ Curl[/b]
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 10 secs[/QUOTE]
Nice work Keith! Holding planks for 2+ minutes is excellent.
Tuesday December 29, 2015 - Triceps, Chest, Delts
TRICEPS
[b]Bench Dips[/b]
15 x 45, then 15,14,12,11 x 70
[b]Rope Pushdowns[/b] - Start 3 feet out, then compound set after moving underneath pulley
15-3,13-3,12-3 x 115
CHEST
[b]Cable Crossover[/b] -- skipped (Chest cartilage sore)
15 x 45
SHOULDERS
[b]Incline Seated Arnold Press[/b] -- skipped (Chest cartilage sore)
10,10,8 x 35
[b]Lateral Raise[/b]
10,9,9 x 25
[b]Face-Down on Bench Rear Lateral Raise[/b]
11,9,9 x 25
[QUOTE=JohnButz;1413129033]Nice work Keith! Holding planks for 2+ minutes is excellent.[/QUOTE]
Thanks. Trying to go even longer.
Wednesday December 30, 2015 - Legs
HAMSTRINGS - Superset
-----
[b]Stiff-Leg Deadlifts[/b]
10,10,10 x 185
[b]Lying Leg Curl[/b] -
11,10,10 x 70
QUADRACEPS
-----
[b]Squat[/b] --
10,10,10,10 x 205 (UP 20)
SUPERSET
[b]Leg Press[/b] --heavy concentration on contraction
11,11,10,10,8 x 475 (UP 45)
[b]Leg Press Calf[/b]
14,14,12,15,12 x 475 (UP 45)
CALVES
-------
[b]Seated Calf[/b]
15,13,12,13,12 x 120
Interspersed--
Hanging Leg Raise
5 sets
Nice work Keith..Happy New Year!!
Thursday December 31, 2015 - Back, Biceps
BACK
[b]Lat Pulldown[/b] - skipped
14,12,11 x 135
[b]Seated Row[/b]
13,12,11 x 135
Stretch
BICEPS
-----
[b]Incline Curl[/b]
15,13,13,11 x 35
[b]EZ Cable Curl[/b] - Fat Gripz - 3 feet away
11,10,10,9, x 90
-----
FOREARMS
-----
[b]Farmers[/b]
85 secs- x 65
[b]Standing Reverse EZ Curl[/b]
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 30 secs
Friday January 1, 2016 - Triceps, Chest, Delts (New Years Day)
Happy New Year everyone!
TRICEPS
[b]Bench Dips[/b]
15 x 45, then 16,14,14,12 x 70
[b]Rope Pushdowns[/b] - Start 3 feet out, then compound set after moving underneath pulley
13-4,13-4,13-4 x 115
CHEST
[b]Cable Crossover[/b] -- skipped (Chest cartilage sore)
15 x 45
SHOULDERS
[b]Incline Seated Arnold Press[/b] -- skipped (Chest cartilage sore)
10,10,8 x 35
[b]Face Pulls[/b] - Added. Tha'ts the ticket
10,12,12,10 x 90
[b]Lateral Raise[/b]
9,9,9 x 25
[b]Face-Down on Bench Rear Lateral Raise[/b]
13,11,9 x 25
[b]3 sets hanging leg raise[/b]
Saturday January 02, 2015 - Legs
HAMSTRINGS - Superset
-----
[b]Stiff-Leg Deadlifts[/b]
10,10,10 x 185
[b]Lying Leg Curl[/b] -
12,11,10 x 70
QUADRACEPS
-----
[b]Squat[/b] --
12,11,11,10 x 205
SUPERSET
[b]Leg Press[/b] --heavy concentration on contraction
12,11,11,10,9 x 475
[b]Leg Press Calf[/b]
15,15,14,13,10 x 475
CALVES
-------
[b]Seated Calf[/b]
16,13,12,10,10 x 120
Interspersed--
Hanging Leg Raise
5 sets
Sunday January 03, 2015 - Back, Biceps
BACK
[b]Lat Pulldown[/b]
14,12,10 x 135
[b]Seated Row[/b]
13,12,11 x 135
Stretch
BICEPS
-----
[b]Incline Curl[/b]
14,13,12,11 x 35
[b]E-Z Cable Curl[/b] - Fat Gripz - 3 feet away
11,10,10,9, x 90
-----
FOREARMS
-----
[b]Farmers[/b]
85 secs- x 65
[b]Standing Reverse EZ Curl[/b]
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 15 secs
Monday January 04, 2016 - Triceps, Chest, Delts
TRICEPS
[b]Bench Dips[/b]
15 x 45, then 16,16,14,11 x 70
[b]Rope Pushdowns[/b] - Start 3 feet out, then compound set after moving underneath pulley
16-4,13-3,13-4 x 115
CHEST
[b]Cable Crossover[/b] -- skipped (Chest cartilage better but just to ensure no inflammation)
15 x 45
SHOULDERS
[b]Incline Seated Arnold Press[/b] -- skipped (Chest cartilage sore)
10,10,8 x 35
[b]Face Pulls[/b]
13,13,12,11 x 90
[b]Lateral Raise[/b]
10,9,9 x 25
[b]Face-Down on Bench Rear Lateral Raise[/b]
13,11,9 x 25
[b]3 sets hanging leg raise[/b]
Tuesday January 05, 2015 - Legs
HAMSTRINGS - Superset
-----
[b]Stiff-Leg Deadlifts[/b]
10,10,10 x 185
[b]Lying Leg Curl[/b] -
12,12,10 x 70
QUADRACEPS
-----
[b]Squat[/b] --
10,10,8,8 x 225 (UP 20)
SUPERSET
[b]Leg Press[/b] --heavy concentration on contraction
13,13,11,10,10 x 475
[b]Leg Press Calf[/b]
16,15,13,12,11 x 475
CALVES
-------
[b]Seated Calf[/b]
15,12,12,11,10 x 120
Interspersed--
Hanging Leg Raise
3 sets
Thursday January 07, 2015 - Back, Biceps
BACK
[b]Lat Pulldown[/b]
14,13,12 x 135
[b]Seated Row[/b]
13,12,12 x 135
Stretch
BICEPS
-----
[b]Incline Curl[/b]
15,13,12,11 x 35
[b]E-Z Cable Curl[/b] - Fat Gripz - 3 feet away
12,10,10,9, x 90
-----
FOREARMS
-----
[b]Farmers[/b]
90 secs- x 65
[b]Standing Reverse EZ Curl[/b]
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 20 secs
Nice couple of session Keith!
Friday January 08, 2016 - Triceps, Chest, Delts
TRICEPS
[b]Bench Dips[/b]
15 x 45, then 13,11,11,9 x 80 (UP 10)
[b]Rope Pushdowns[/b] - Start 3 feet out, then compound set after moving underneath pulley
9-3,9-3,8-3 x 125 (UP 10) Flare out at bottom
CHEST
[b]Cable Crossover[/b] -- skipped (Chest cartilage better but just to ensure no inflammation)
15 x 45
SHOULDERS
[b]Incline Seated Arnold Press[/b] -- skipped (Chest cartilage sore)
10,10,8 x 35
[b]Face Pulls[/b] - Spread rope at contraction
15,13,11,9 x 90
[b]Lateral Raise[/b]
9,9,7 x 25
[b]Face-Down on Bench Rear Lateral Raise[/b]
13,12,10 x 25
[b]3 sets hanging leg raise[/b]
[QUOTE=JohnButz;1415146953]Nice couple of session Keith![/QUOTE]
Thank, John. I try. BTW, it's weird. Sometimes I get so much more out of a workout than others.
For instance, yesterday... My delts were on fire and are still sore. One of the best delt sessions I've ever had. This was almost exclusively during the face pulls. I concentrated so much and focused on spreading the rope apart at the end.
Saturday January 09, 2015 - Legs
HAMSTRINGS - Superset
-----
[b]Stiff-Leg Deadlifts[/b]
10,8,8 x 205 - (UP 20)
[b]Lying Leg Curl[/b] -
12,12,10 x 70
QUADRACEPS
-----
[b]Squat[/b] --
11,11,10,10 x 225
SUPERSET
[b]Leg Press[/b] --heavy concentration on contraction
13,12,11,10,10 x 485 (UP 10)
[b]Leg Press Calf[/b]
16,14,13,13,11 x 485 (UP 10)
CALVES
-------
[b]Seated Calf[/b]
15,13,12,11,10 x 120
Interspersed--
Hanging Leg Raise
3 sets
Tuesday January 12, 2015 - Back, Biceps
BACK
[b]Lat Pulldown[/b]
14,13,12 x 125
[b]Seated Row[/b]
13,13,11 x 125
Stretch
BICEPS
-----
[b]Incline Curl[/b]
15,13,13,11 x 35
[b]E-Z Cable Curl[/b] - Fat Gripz - 3 feet away
12,12,10,10, x 90
------------- SKIPPED THE REST.... Time
-----
FOREARMS
-----
[b]Farmers[/b]
90 secs- x 65
[b]Standing Reverse EZ Curl[/b]
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 20 secs
[QUOTE=kconnell;1415628113]Thank, John. I try. BTW, it's weird. Sometimes I get so much more out of a workout than others.
For instance, yesterday... My delts were on fire and are still sore. One of the best delt sessions I've ever had. This was almost exclusively during the face pulls. I concentrated so much and focused on spreading the rope apart at the end.[/QUOTE]
I know what you are saying. I think it is a function of having that mind/muscle connection that develops with years of focused training.
Nice sessions Keith..
Wednesday January 13, 2016 - Triceps, Chest, Delts
TRICEPS
[b]Bench Dips[/b]
15 x 45, then 13,11,11,9 x 80
[b]Rope Pushdowns[/b] - Start 3 feet out, then compound set after moving underneath pulley
10-4,9-3,9-3 x 125 - Flare out at bottom
CHEST
[b]Cable Crossover[/b] -- skipped
15 x 45
SHOULDERS
[b]Face Pulls[/b] - Spread rope at contraction
15,14,12,10 x 90
[b]Lateral Raise[/b]
10,9,7 x 25
[b]Face-Down on Bench Rear Lateral Raise[/b]
8,10,10 x 25
[b]3 sets hanging leg raise[/b]
[QUOTE=lonniej;1416500571]Nice sessions Keith..[/QUOTE]
Thanks, Lonnie!
[QUOTE=JohnButz;1416310463]I know what you are saying. I think it is a function of having that mind/muscle connection that develops with years of focused training.[/QUOTE]
That's exactly it. And I've got the age to prove it. :)
Thursday January 14, 2015 - Legs
HAMSTRINGS - Superset
-----
[b]Stiff-Leg Deadlifts[/b]
10,9,9 x 205 -
[b]Lying Leg Curl[/b] -
12,11,10 x 70
QUADRACEPS
-----
[b]Squat[/b] --
12,12,10,10 x 225
SUPERSET
[b]Leg Press[/b] --heavy concentration on contraction
13,12,11,11,10 x 485
[b]Leg Press Calf[/b]
16,14,13,13,12 x 485
CALVES
-------
[b]Seated Calf[/b]
15,13,13,11,10 x 120
Interspersed--
Hanging Leg Raise
3 sets
Friday January 15, 2015 - Back, Biceps
BACK
[b]Lat Pulldown[/b]
15,13,12 x 125
[b]Seated Row[/b]
13,12,12 x 125
Stretch
BICEPS
-----
[b]Incline Curl[/b]
15,13,12,12 x 35
[b]E-Z Cable Curl[/b] - Fat Gripz - 3 feet away
12,11,10,10, x 90
-----
FOREARMS
-----
[b]Farmers[/b]
90 secs- x 65
[b]Standing Reverse EZ Curl[/b]
9,8,8 x 45 - Slow and controlled
4 sets of hanging leg raises between sets
Plank x 2 mins, 20 secs
Trust you to never miss a day!! Good work Keith..
[QUOTE=lonniej;1417062011]Trust you to never miss a day!! Good work Keith..[/QUOTE]
Injury-free consistency is the key to growth...
But I usually only workout 5 days a week. The off days vary, depending on soreness, etc.
Saturday January 16, 2016 - Triceps, Chest, Delts
TRICEPS
[b]Bench Dips[/b]
15 x 45, then 14,12,12,11 x 80
[b]Rope Pushdowns[/b] - Start 3 feet out, then compound set after moving underneath pulley
14-3,11-3,9-4 x 125 - Flare out at bottom
CHEST
[b]Cable Crossover[/b] -- skipped
15 x 45
SHOULDERS
[b]Face Pulls[/b] - Spread rope at contraction
15,13,12,11 x 90
[b]Lateral Raise[/b]
10,9,8 x 25
[b]Face-Down on Bench Rear Lateral Raise[/b]
11,10,9 x 25
[b]3 sets hanging leg raise[/b]
Sunday January 17, 2015 - Legs
HAMSTRINGS - Superset
-----
[b]Stiff-Leg Deadlifts[/b]
10,9,10 x 205 -
[b]Lying Leg Curl[/b] -
13,11,11 x 70
QUADRACEPS
-----
[b]Squat[/b] --
13,12,11,10 x 225
SUPERSET
[b]Leg Press[/b] --heavy concentration on contraction
15,13,12,11,10 x 485
[b]Leg Press Calf[/b]
20,15,14,13,13 x 485
CALVES
-------
[b]Seated Calf[/b]
15,13,13,11,10 x 120
Interspersed--
Hanging Leg Raise
3 sets