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  1. #3181
    Aging Without Growing Old lonniej's Avatar
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    Workout for 11/16, at home

    Back

    Pull Ups
    BW x 10
    BW+25 x 6
    BW+25 x 6
    BW+25 x 6
    BW+25 x 6
    BW x 16
    BW x 15

    Dead Lifts
    145 x 12
    185 x 12
    215 x 10
    285 x 5
    285 x 5
    245 x 10

    Seated Cable Rows
    165 x 15
    205 x 6
    205 x 6
    205 x 6
    185 x 10
    185 x 10

    Wide Grip Pull Downs
    115 x 15
    115 x 15
    115 x 15
    115 x 15
    115 x 15
    115 x 15

    Straight Arm Pull Downs
    65 x 15
    65 x 15
    65 x 15
    65 x 15
    65 x 15
    65 x 15

    Cardio - 23 minutes elliptical...

    Decline Crunches
    25, 25, 25, 25

    Supps - 1 scoop Pump Extrem, 5 grams creatine..
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  2. #3182
    ~~MsFit~~ Lou1se's Avatar
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    Woah.. I forgot how great your training sessions are! lol Hard work done for Pullups, Deads and Rows.

    V. nice avi, Lonnie.. matches with what I'm seeing here. Good job!
    .
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  3. #3183
    I'll be back! mvd546's Avatar
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    Nice work on the pull ups and your cable rows are always looking strong!
    RELENTLESS

    "In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt


    Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)

    Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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  4. #3184
    Aging Without Growing Old lonniej's Avatar
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    Originally Posted by Lou1se View Post
    Woah.. I forgot how great your training sessions are! lol Hard work done for Pullups, Deads and Rows.

    V. nice avi, Lonnie.. matches with what I'm seeing here. Good job!
    Thank you!! Appreciate you stopping by!

    Originally Posted by mvd546 View Post
    Nice work on the pull ups and your cable rows are always looking strong!
    Thanks Matt!!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  5. #3185
    Aging Without Growing Old lonniej's Avatar
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    Workout for 11/17, Gold's Gym

    Shoulders/Legs

    Hammer Strength Shoulder Press
    100 x 20
    140 x 12
    160 x 10
    180 x 6
    180 x 6
    120 x 15

    Reverse Machine Flyes
    100 x 12
    115 x 12
    130 x 8
    130 x 8
    130 x 8

    Hammer Strength ISO Bench Shrugs
    308 x 15
    308 x 15
    338 x 12
    388 x 10
    388 x 10
    358 x 12
    288 x 20

    Barbell Upright Rows
    45 x 15
    65 x 10
    65 x 10
    65 x 10
    45 x 20
    45 x 20

    Machine Lateral Raise
    30 x 15
    50 x 12
    50 x 12
    50 x 12
    50 x 12

    Thigh Abductors
    210 x 20
    230 x 20
    230 x 20

    Thigh Adductors
    230 x 25
    250 x 20
    250 x 20

    Hack Squats
    290 x 20
    290 x 20
    310 x 20
    310 x 20

    Life Fitness Shoulder Press
    80 x 10
    80 x 10
    80 x 10
    80 x 10

    Cardio - 32 minutes elliptical...

    Supps - 1 scoop MT Neurocore, 2 scoops Con-Cret creatine..
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

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    http://forum.bodybuilding.com/showthread.php?t=133950541
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  6. #3186
    Infinite Goals kconnell's Avatar
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    Originally Posted by lonniej View Post
    Haven't done a very good job keeping my log up these last few days..I did workout last week just didn't get around to logging it
    Where do you keep the interim in the meantime? Paper, phone, in your head?

    Then log it later?
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  7. #3187
    Aging Without Growing Old lonniej's Avatar
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    Originally Posted by kconnell View Post
    Where do you keep the interim in the meantime? Paper, phone, in your head?

    Then log it later?
    I keep it on paper.
    Last edited by lonniej; 11-18-2016 at 04:22 PM.
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  8. #3188
    Aging Without Growing Old lonniej's Avatar
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    Yesterday's Workout, at home

    Arms

    Chin Ups, BW
    10, 10, 10, 10, 10

    Hammer Curls
    20 x 25
    20 x 25
    20 x 25
    20 x 25
    25 x 15
    25 x 15

    Incline DB Curls
    25 x 20
    25 x 17
    30 x 10
    30 x 10
    30 x 10
    30 x 10

    Reverse Cable Curls
    25 x 15
    25 x 20
    25 x 20
    25 x 20

    Dips, BW
    15, 20, 20, 20, 20

    Single Arms Cable Triceps Extensions, each arm
    20 x 20
    20 x 20
    20 x 20
    20 x 20

    Reverse Grip Push Downs
    45 x 25
    45 x 25
    45 x 25
    45 x 25

    Triceps Push Downs
    45 x 25
    45 x 25
    45 x 20
    45 x 20
    25 x 75
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

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  9. #3189
    Registered User wishiwasdivin's Avatar
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    Great looking arm work man.
    ᕙ(͡°‿ ͡°)
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  10. #3190
    Aging Without Growing Old lonniej's Avatar
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    Originally Posted by wishiwasdivin View Post
    Great looking arm work man.
    Thanks!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

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  11. #3191
    Aging Without Growing Old lonniej's Avatar
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    Workout for 11/19, at home

    Upper Body, Body Weight Only

    WG Pull Ups
    10, 10, 10, 10, 10

    Dips
    15, 15, 15, 15, 15

    Chin Ups
    10, 10, 10, 10, 10

    Push Ups
    25, 25, 25, 25, 25

    Decline Crunches
    25, 25, 25, 25, 25

    Cardio - 22 minutes elliptical...
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  12. #3192
    I'll be back! mvd546's Avatar
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    Nice body weight training Lonnie! Hope you are enjoying your weekend!
    RELENTLESS

    "In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt


    Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)

    Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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  13. #3193
    Team Ogre! Stncldsnake's Avatar
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    Catching up again...lol Great work Lonnie!!!
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  14. #3194
    Aging Without Growing Old lonniej's Avatar
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    Originally Posted by mvd546 View Post
    Nice body weight training Lonnie! Hope you are enjoying your weekend!
    Thanks Matt!

    Originally Posted by Stncldsnake View Post
    Catching up again...lol Great work Lonnie!!!
    Thank you Brian!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

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  15. #3195
    Aging Without Growing Old lonniej's Avatar
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    Workout for 11/21, at home

    Legs/Abs

    Squats
    150 x 15
    180 x 15
    220 x 10
    220 x 10
    220 x 10

    Standing Calf Raises
    250 x 12
    250 x 12
    250 x 12
    250 x 12
    250 x 12

    Lying Leg Curls
    40 x 15
    45 x 15
    50 x 10
    50 x 10
    60 x 5
    60 x 5
    40 x 20

    Leg Extensions
    120 x 12
    120 x 12
    120 x 12
    120 x 12
    120 x 12

    Decline Crunches
    30, 30, 30, 30, 30

    Cardio - 32 minutes elliptical..

    Supps - 1 scoop MT Neurocore, 2 scoops Con-Cret creatine..
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  16. #3196
    Team Ogre! Stncldsnake's Avatar
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    Real strong leg day!
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  17. #3197
    Aging Without Growing Old lonniej's Avatar
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    Originally Posted by Stncldsnake View Post
    Real strong leg day!
    Thanks!!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  18. #3198
    Aging Without Growing Old lonniej's Avatar
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    Workout for 11/22, at home

    Chest

    Bench Press
    135 x 15
    135 x 15
    165 x 12
    185 x 10
    200 x 5
    200 x 5
    185 x 8
    165 x 10

    Incline Bench
    15 degree incline
    85 x 25
    115 x 15
    115 x 20
    115 x 20
    30 degree incline
    85 x 20
    85 x 20
    100 x 15
    100 x 15

    Decline Bench
    145 x 15
    145 x 12
    145 x 10
    165 x 10
    185 x 7

    Incline DB Flyes
    35 x 20
    35 x 20
    35 x 20
    35 x 20
    35 x 20

    Pec-Dec
    75 x 15
    75 x 15
    75 x 15
    75 x 15
    75 x 15

    Cardio - 22 minutes elliptical..

    Supps - 2 scoops MT Neurocore, 5 grams creatine...
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
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  19. #3199
    Skinny Beast lschepis's Avatar
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    Hitting the presses from all angles...I like it Lonnie. Sexy avi too
    Training log:
    http://forum.bodybuilding.com/showthread.php?t=159735861&pagenumber=

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  20. #3200
    Aging Without Growing Old lonniej's Avatar
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    lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000)
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    Originally Posted by lschepis View Post
    Hitting the presses from all angles...I like it Lonnie. Sexy avi too
    Thank you Laura..Enjoy your Thanksgiving!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  21. #3201
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
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    lonniej is offline
    Workout for 11/23, at home

    Back/Biceps/Abs

    Wide Grip Pull Ups
    10, 10, 10, 10, 10

    Dead Lifts
    145 x 12
    185 x 10
    215 x 10
    215 x 10
    265 x 6
    265 x 6

    Seated Cable Rows
    145 x 20
    145 x 20
    145 x 20
    145 x 20
    145 x 20

    Straight Arm Pull Downs
    65 x 20
    65 x 20
    65 x 20
    65 x 20

    Incline DB Curls
    30 x 20
    30 x 20
    30 x 20
    30 x 20
    30 x 20

    Incline Hammer Curls
    25 x 15
    25 x 15
    25 x 15
    25 x 15
    25 x 15

    Chin Ups
    10, 10, 10, 10, 10

    Reverse Cable Curls
    25 x 10
    25 x 12
    25 x 15
    25 x 15
    25 x 15
    Had to keep these light, arms are cramping up!!

    Ab Roller
    25, 25, 25, 25, 25

    Supps - 1 scoop MT Neurocore, 2 scoops Con-Cret creatine...
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  22. #3202
    Infinite Goals kconnell's Avatar
    Join Date: Aug 2007
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    kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000) kconnell is just really nice. (+1000)
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    Happy Thanksgiving!
    --------------------------------------------------------------
    Available as a rep
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  23. #3203
    I'll be back! mvd546's Avatar
    Join Date: Oct 2010
    Location: Brunswick, Ohio, United States
    Age: 34
    Posts: 9,172
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    Happy Thanksgiving Lonnie! Nice work hitting the back with all that volume!
    RELENTLESS

    "In life it's not the most genetic person who wins or the guy who has the most potential to win. It's the person with perseverance who wins. Always wants to get up and go at it again. That's the guy you need to be"-Greg Plitt


    Champion Performance Log-http://forum.bodybuilding.com/showthread.php?t=171322221&page=19(current)

    Workout Journal-http://forum.bodybuilding.com/showthread.php?t=143358323(Active)
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  24. #3204
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
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    Originally Posted by kconnell View Post
    Happy Thanksgiving!
    Originally Posted by mvd546 View Post
    Happy Thanksgiving Lonnie! Nice work hitting the back with all that volume!
    Thanks..Went to my daughter's house, furnace went out and a drain plugged up, couldn't fix the furnace but did unstop the drain! Interesting day but great to be with family..Will have my youngest daughter as a workout partner tomorrow..Doesn't get much better than that..

    Hope you guys had a great day!!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  25. #3205
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
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    lonniej is offline
    Workout for 11/25, Gold's Gym

    Shoulders/Traps/Legs/Triceps

    Hammer Strength Shoulder Press
    120 x 15
    140 x 12
    160 x 10
    180 x 6
    200 x 3

    Smith Shrugs
    210 x 12
    210 x 15
    210 x 15

    Hammer Strength ISO Shrugs
    338 x 15
    378 x 10
    378 x 10

    Reverse Machine Flyes
    115 x 15
    130 x 10
    145 x 8
    160 x 4
    175 x 4

    Thigh Abductors
    210 x 25
    250 x 20
    275 x 12
    275 x 12

    Thigh Adductors
    255 x 20
    275 x 20
    300 x 12
    300 x 12

    Life Fitness Shoulder Press
    70 x 20
    110 x 5
    110 x 4
    100 x 6

    Hack Squats
    250 x 20
    340 x 12
    410 x 10
    410 x 10

    Triceps Press
    150 x 15
    170 x 12
    200 x 10
    210 x 8
    210 x 8

    Cardio - 22 minutes elliptical..

    DB Side Lateral Raises
    15 x 12
    15 x 12
    15 x 15
    15 x 15

    Upright Cable Rows
    45 x 15
    65 x 10
    65 x 10
    65 x 10

    Supps - 1 scoop MT Neorocore, 2 scoops Con-Cret creatine...
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  26. #3206
    Registered User JohnButz's Avatar
    Join Date: Nov 2009
    Location: Latrobe, Pennsylvania, United States
    Posts: 16,486
    Rep Power: 20770
    JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000)
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    Excellent training Lonnie, and looking awesome in that new avatar!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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  27. #3207
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 74
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    Originally Posted by JohnButz View Post
    Excellent training Lonnie, and looking awesome in that new avatar!
    Thank you John!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  28. #3208
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 74
    Posts: 12,410
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    lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000) lonniej is a name known to all. (+5000)
    lonniej is offline
    Workout for 11/28, at home

    Legs

    Squats
    150 x 12
    180 x 12
    220 x 10
    220 x 10
    250 x 6
    250 x 8
    250 x 8
    250 x 8
    220 x 12
    220 x 12

    Standing Calf Raises
    250 x 15
    250 x 15
    250 x 15
    250 x 15
    250 x 15
    250 x 15

    Lying Leg Curls
    40 x 15
    40 x 15
    50 x 10
    50 x 10
    45 x 12
    45 x 10
    45 x 10
    40 x 12
    Right hamstring is still a little tender!

    Leg Extensions
    110 x 12
    110 x 12
    120 x 12
    140 x 10
    140 x 10
    140 x 10

    Cardio - 41 minutes elliptical..

    Supps - 1.5 scoops MT Neurocore, 2 scoops Con-Cret creatine...
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

  29. #3209
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 74
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    lonniej is offline
    Workout for 11/29, at home

    Chest/Abs

    AM

    Cardio - 20 minutes elliptical..

    Bench press
    45 x 50

    Seated Shoulder Press
    25 x 50

    PM

    Bench Press
    135 x 20
    135 x 20
    165 x 12
    165 x 12
    165 x 12

    Decline Bench
    165 x 15
    165 x 15
    165 x 15
    165 x 11
    165 x 12

    Incline DB Bench Press
    40 x 20
    40 x 20
    40 x 20
    40 x 20
    40 x 20

    Incline DB flyes
    30 x 20
    30 x 20
    30 x 20
    30 x 20
    30 x 20

    Weighted Decline Crunches
    30 x 20
    50 x 15
    50 x 20
    50 x 20
    50 x 20

    Pec-Dec
    85 x 15
    85 x 15
    85 x 15
    65 x 20
    65 x 20

    Cardio - 32 minutes elliptical...

    Seated Shoulder Press
    30 x 50

    Bench Press
    50 x 50

    Supps - 2 scoops MT Neurocore, 2 scoops Con-Cret creatine...
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  30. #3210
    Aging Without Growing Old lonniej's Avatar
    Join Date: Apr 2008
    Location: Arimo, Idaho, United States
    Age: 74
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    lonniej is offline
    Workout for 11/30, at home

    AM

    Seated Shoulder Press
    30 x 50

    Bench Press
    50 x 50

    Cardio - 21 minutes elliptical...

    PM

    Biceps/Triceps

    Chin Ups
    12, 12, 12, 12, 12

    Incline Hammer Curls
    25 x 20
    25 x 20
    25 x 20
    25 x 20
    25 x 20

    Incline DB Curls
    30 x 15
    30 x 15
    30 x 15
    30 x 15
    30 x 15

    Dips
    15, 15, 15, 15, 15

    Single Arm Cable Triceps Extensions, each arm
    20 x 15
    20 x 15
    20 x 15
    20 x 15
    20 x 15

    Reverse Grips Push Downs
    50 x 15
    50 x 15
    50 x 15
    50 x 15
    50 x 15

    Triceps Push Downs
    35 x 50

    Seated Shoulder Press
    30 x 50

    Bench Press
    50 x 60

    Cardio - 32 minutes elliptical..

    Supps - 2 scoops Pump Extrem, 5 grams creatine....
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
    Reply With Quote

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