11/30/2018– Day 2 of my 3 day split
Got to the gym at 4:55 am.
* Stretch
* Warmup
34 minutes Running on the track and Hitting the heavy bag. 3 laps running, 2 minutes on the bag, repeat.
* Seated Overhead Smith Machine Press, PWO
15 @ 70 lbs.
12 @ 90 lbs.
10 @ 110 lbs.
8 @ 130 lbs.
6 @ 140 lbs.
5 @ 150 lbs.
6 @ 140 lbs.
6 @ 140 lbs.
6 @ 150 lbs.
6 @ 130 lbs.
8 @ 110 lbs.
10 @ 90 lbs.
* Barbell Squats
8 @ bar.
8 @ 95 lbs.
8 @ 135 lbs.
8 @ 165 lbs.
8 @ 185 lbs.
6 @ 205 lbs.
6 @ 225 lbs.
6 @ 245 lbs.
4 @ 265 lbs.
2 @ 285 lbs.
4 @ 245 lbs.
6 @ 205 lbs.
8 @ 165 lbs., 8 @ 135 lbs.
* Rope Face Pulls
15 @ 38 lbs.
12 @ 48 lbs.
10 @ 55 lbs.
10 @ 62 lbs.
8 @ 68 lbs.
6 @ 75 lbs.
6 @ 78 lbs.
8 @ 65 lbs.
8 @ 55 lbs.
* Cable Side Raises / Cable Front Raises, both one arm at a time
12 @ 10 lbs. / 12 @ 10 lbs.
10 @ 17.5 lbs. / 10 @ 17.5 lbs.
8 @ 25 lbs. / 8 @ 25 lbs.
8 @ 25 lbs. / 8 @ 25 lbs.
8 @ 17.5 lbs. / 8 @ 17.5 lbs.
10 @ 10 lbs. / 10 @ 10 lbs.
* Barbell Shoulder Shrugs
15 @ 135 lbs.
12 @ 225 lbs.
10 @ 315 lbs.
8 @ 365 lbs.
6 @ 415 lbs.
6 @ 415 lbs.
8 @ 365 lbs.
8 @ 315 lbs.
* Knee Raises / Good Mornings
( 10 / 8 ) * 5
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hour and 12 minutes.
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Results 2,821 to 2,844 of 2844
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11-30-2018, 06:13 AM #2821Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
"If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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12-04-2018, 06:35 AM #2822Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
12/2/2018 – Workout with my Daughter
Got to the gym at 6:45 am.
My daughter has started coming to the gym now with my wife during the week, and we all go on Sundays. On Sunday we swap kids, and I do a workout with my daughter, and my son takes Mom through our normal workout.
* Stretch
* Warmup
22 minutes running on the track and hitting the heavy bag.
* Barbell Bench Press
15 @ 135 lbs.
12 @ 165 lbs.
8 @ 195 lbs.
6 @ 215 lbs.
8 @ 185 lbs.
* Reverse Dual Handle Lat Pulldowns
12 @ 90 lbs.
10 @ 110 lbs.
8 @ 130 lbs.
6 @ 150 lbs.
8 @ 110 lbs.
* Seated Leg Press Machine / Standing Calf Raise Machine
15 @ 175 lbs. / 15 @ 100 lbs.
12 @ 212.5 lbs. / 12 @ 140 lbs.
10 @ 262.5 lbs. / 10 @ 180 lbs.
8 @ 312.5 lbs. / 8 @ 220 lbs.
8 @ 225 lbs. / 8 @ 160 lbs.
* Seated Dumbbell Press
15 @ 35 lbs.
12 @ 45 lbs.
10 @ 50 lbs.
8 @ 55 lbs.
10 @ 40 lbs.
* Decline Crunches
20, 20, 20, 20
* Dumbbell Bicep Curls / Overhead Triceps Extensions
10 @ 30 lbs. / 10 @ 50 lbs.
8 @ 35 lbs. / 10 @ 50 lbs.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 30 minutes.
12/3/2018 – Day 3 of my 3 day split
Got to the Gym at 5:00 am.
* Stretch
* Warm-up
35 minutes running on the track and hitting the heavy bag. 3 laps running, 120 seconds on the bag, repeat.
* Barbell Bench Press
15 @ 135 lbs.
12 @ 165 lbs.
10 @ 185 lbs.
7 @ 205 lbs.
5 @ 210 lbs.
4 @ 215 lbs.
6 @ 205 lbs.
6 @ 205 lbs.
6 @ 185 lbs.
8 @ 165 lbs.
8 @ 135 lbs.
* Prone Grip Barbell Curls
15 @ 50 lbs.
12 @ 70 lbs.
10 @ 80 lbs.
8 @ 90 lbs.
6 @ 100 lbs.
6 @ 100 lbs.
6 @ 90 lbs.
8 @ 70 lbs., 8 @ 50 lbs.
* Dumbbell Incline Press
15 @ 40 lbs.
12 @ 50 lbs.
10 @ 60 lbs.
10 @ 60 lbs.
10 @ 60 lbs.
10 @ 60 lbs.
10 @ 60 lbs.
10 @ 50 lbs.
10 @ 40 lbs.
* Sumo Barbell Deadlifts
8 @ 135 lbs.
8 @ 135 lbs.
8 @ 185 lbs.
6 @ 225 lbs.
6 @ 255 lbs.
6 @ 275 lbs.
4 @ 295 lbs.
3 @ 315 lbs.
4 @ 275 lbs.
6 @ 235 lbs.
8 @ 185 lbs., 8 @ 135 lbs.
* Cable Curls / Cable Chest Fly
12 @ 50 lbs. / 10 @ 30 lbs.
10 @ 70 lbs. / 10 @ 37.5 lbs.
8 @ 90 lbs. / 10 @ 45 lbs.
8 @ 90 lbs. / 8 @ 50 lbs.
8 @ 90 lbs. / 8 @ 57.5 lbs.
10 @ 70 lbs. / 10 @ 37.5 lbs.
* Knee Raises / Good Mornings
( 10 / 8 ) * 5
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hours and 15 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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12-04-2018, 06:36 AM #2823Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
12/4/2018 – Workout with my Son
Got to the gym at 5:00 am.
* Stretch
* Warmup
21 minutes running on the arc trainer.
* Barbell Bench Press
15 @ 135 lbs.
12 @ 165 lbs.
10 @ 185 lbs.
7 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 155 lbs.
* Gravatron Assisted Pull-Ups
10, 10, 10, 10, 8
* Leg Press, PWO
15 @ 230 lbs.
15 @ 320 lbs.
15 @ 410 lbs.
12 @ 500 lbs., 8 @ 410 lbs, 8 @ 320 lbs., 8 @ 230 lbs., 8 @ 180 lbs.
* Seated Dumbbell Press / Decline Crunches
15 @ 35 lbs. / 20
12 @ 45 lbs. / 24
10 @ 50 lbs. / 24
8 @ 55 lbs., 7 @ 45 lbs., 8 @ 40 lbs., 8 @ 35 lbs. / 20 * 4
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 23 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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12-05-2018, 08:25 AM #2824Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
12/5/2018 – Day 1 of my 3 day split - DELOAD
Got to the gym at 5:10 am.
I’m going to run a de-load this cycle to give myself a chance to recover and heal.
* Stretch
* Warm-Up
45 minutes on the the Arc Trainer.
* Reverse Dual Handle Cable Lat Pulldowns
20 @ 50 lbs.
15 @ 70 lbs.
15 @ 70 lbs.
15 @ 70 lbs.
15 @ 70 lbs.
15 @ 70 lbs.
15 @ 70 lbs.
20 @ 50 lbs.
* Overhead Triceps Extensions
20 @ 30 lbs.
15 @ 40 lbs.
15 @ 40 lbs.
15 @ 40 lbs.
15 @ 40 lbs.
15 @ 40 lbs.
15 @ 40 lbs.
20 @ 30 lbs.
* Flite Power Squat Machine
20 @ 90 lbs.
15 @ 180 lbs.
15 @ 270 lbs.
15 @ 270 lbs.
15 @ 270 lbs.
15 @ 270 lbs.
15 @ 270 lbs.
20 @ 180 lbs.
* Hammer Strength ISO Row
20 @ 50 lbs.
15 @ 70 lbs.
15 @ 90 lbs.
15 @ 100 lbs.
15 @ 100 lbs.
15 @ 100 lbs.
15 @ 100 lbs.
20 @ 70 lbs.
* Narrow Grip Bench Press
20 @ 95 lbs.
15 @ 115 lbs.
15 @ 115 lbs.
15 @ 115 lbs.
15 @ 105 lbs.
15 @ 105 lbs.
15 @ 105 lbs.
20 @ 95 lbs.
* Decline Crunches
20, 20, 20, 20, 20, 20
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled: 1 hours and 58 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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12-06-2018, 06:16 AM #2825Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
12/6/2018 – Workout with my Son – DELOAD
Got to the gym at 5:10 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Incline Dumbbell Press
20 @ 35 lbs.
15 @ 45 lbs.
15 @ 45 lbs.
15 @ 45 lbs., 15 @ 35 lbs., 15 @ 30 lbs.
* Matrix Seated Row Machine
20 @ 90 lbs.
15 @ 120 lbs.
15 @ 120 lbs.
15 @ 120 lbs., 15 @ 90 lbs., 15 @ 75 lbs.
* Seated Leg Press Machine / Standing Calf Raises
20 @ 125 lbs.
15 @ 175 lbs.
15 @ 175 lbs.
15 @ 175 lbs., 15 @ 137.5 lbs., 15 @ 112.5 lbs.
* Overhead Barbell Press
20 @ 65 lbs.
15 @ 75 lbs.
15 @ 75 lbs.
15 @ 75 lbs., 15 @ 65 lbs., 15 @ 45 lbs.
* Knee Raises / Good Mornings
( 10 / 8 ) * 5
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 16 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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12-07-2018, 06:25 AM #2826Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
12/7/2018– Day 2 of my 3 day split - DELOAD
Got to the gym at 5:05 am.
* Stretch
* Warmup
46 minutes Running on the track and Hitting the heavy bag. 3 laps running, 2 minutes on the bag, repeat.
* Standing Overhead Barbell Press
20 @ 55 lbs.
15 @ 75 lbs.
15 @ 75 lbs.
15 @ 75 lbs.
15 @ 75 lbs.
15 @ 75 lbs.
15 @ 75 lbs.
20 @ 55 lbs.
* Barbell Squats
20 @ bar.
15 @ 95 lbs.
15 @ 115 lbs.
15 @ 135 lbs.
15 @ 135 lbs.
15 @ 135 lbs.
15 @ 135 lbs.
20 @ 95 lbs.
* Machine Rear Delt Flys
20 @ 60 lbs.
15 @ 80 lbs.
15 @ 80 lbs.
15 @ 80 lbs.
15 @ 80 lbs.
15 @ 80 lbs.
15 @ 80 lbs.
20 @ 60 lbs.
* Seated Dumbbell Arnold Press
20 @ 20 lbs.
15 @ 25 lbs.
15 @ 30 lbs.
15 @ 30 lbs.
15 @ 30 lbs.
15 @ 25 lbs.
15 @ 25 lbs.
20 @ 20 lbs.
* Barbell Shoulder Shrugs
20 @ 135 lbs.
15 @ 225 lbs.
15 @ 225 lbs.
15 @ 225 lbs.
15 @ 225 lbs.
15 @ 225 lbs.
15 @ 225 lbs.
20 @ 135 lbs.
* Decline Crunches
20, 20, 20, 20, 20, 20
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hour and 11 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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12-10-2018, 06:27 AM #2827Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
12/10/2018 – Day 3 of my 3 day split – DELOAD
Got to the Gym at 5:05 am.
* Stretch
* Warm-up
47 minutes running on the track and hitting the heavy bag. 3 laps running, 120 seconds on the bag, repeat.
* Barbell Bench Press
20 @ 95 lbs.
15 @ 135 lbs.
15 @ 135 lbs.
15 @ 135 lbs.
15 @ 135 lbs.
15 @ 135 lbs.
15 @ 135 lbs.
20 @ 95 lbs.
* Prone Grip Barbell Curls
20 @ 40 lbs.
15 @ 50 lbs.
15 @ 50 lbs.
15 @ 50 lbs.
15 @ 50 lbs.
15 @ 50 lbs.
15 @ 50 lbs.
20 @ 40 lbs.
* Hammer Strength Incline Press
20 @ 70 lbs.
15 @ 100 lbs.
15 @ 100 lbs.
15 @ 100 lbs.
15 @ 100 lbs.
15 @ 100 lbs.
15 @ 100 lbs.
20 @ 70 lbs.
* Sumo Barbell Deadlifts
20 @ 115 lbs.
15 @ 165 lbs.
15 @ 165 lbs.
15 @ 165 lbs.
15 @ 165 lbs.
15 @ 165 lbs.
15 @ 165 lbs.
20 @ 115 lbs.
* Dumbbell Biceps Curls / Dumbbell Chest Flys
20 @ 15 lbs. / 20 @ 15 lbs.
15 @ 20 lbs. / 15 @ 20 lbs.
15 @ 20 lbs. / 15 @ 20 lbs.
15 @ 20 lbs. / 15 @ 20 lbs.
15 @ 20 lbs. / 15 @ 20 lbs.
20 @ 15 lbs. / 20 @ 15 lbs.
* Decline Crunches
20, 20, 20, 20, 20, 20
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hours and 14 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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12-11-2018, 08:10 AM #2828Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
12/11/2018 – Workout with my Son
Got to the gym at 5:00 am.
* Stretch
* Warmup
17 minutes on the arc trainer.
* Barbell Bench Press
15 @ 135 lbs.
12 @ 155 lbs.
10 @ 175 lbs.
8 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs., 6 @ 135 lbs.
* Reverse Dual Handle Lat Pulldowns
15 @ 70 lbs.
12 @ 90 lbs.
10 @ 110 lbs.
6 @ 130 lbs., 6 @ 110 lbs., 6 @ 90 lbs., 6 @ 70 lbs.
* Leg Press, PWO
15 @ 180 lbs.
15 @ 270 lbs.
15 @ 360 lbs.
10 @ 450 lbs., 10 @ 360 lbs, 10 @ 270 lbs., 10 @ 180 lbs., 10 @ 90 lbs.
* Seated Dumbbell Press / Decline Crunches
15 @ 35 lbs. / 24
12 @ 45 lbs. / 24
10 @ 50 lbs. / 28
8 @ 55 lbs., 8 @ 45 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / 20 * 4
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 20 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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12-13-2018, 05:53 AM #2829Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
12/12/2018 – Day 1 of my 3 day split
Got to the gym at 5:10 am.
* Stretch
* Warm-Up
42 minutes running on the track and hitting the heavy back.
* Reverse Wide Grip Cable Lat Pulldowns
15 @ 70 lbs.
12 @ 90 lbs.
10 @ 110 lbs.
10 @ 130 lbs.
8 @ 150 lbs.
10 @ 130 lbs.
10 @ 130 lbs.
10 @ 110 lbs.
10 @ 110 lbs.
12 @ 90 lbs.
* Overhead Triceps Extensions
15 @ 40 lbs.
12 @ 50 lbs.
10 @ 60 lbs.
10 @ 70 lbs.
8 @ 80 lbs.
10 @ 70 lbs.
10 @ 70 lbs.
10 @ 60 lbs.
12 @ 50 lbs.
* Flite Power Squat Machine
15 @ 180 lbs.
12 @ 270 lbs.
10 @ 360 lbs.
10 @ 450 lbs.
10 @ 540 lbs.
10 @ 630 lbs.
8 @ 720 lbs.
10 @ 540 lbs.
10 @ 360 lbs.
12 @ 180 lbs.
* Hammer Strength ISO Row, One arm at Time
15 @ 90 lbs.
12 @ 135 lbs.
10 @ 180 lbs.
10 @ 205 lbs.
8 @ 230 lbs.
10 @ 205 lbs.
10 @ 205 lbs.
10 @ 180 lbs.
12 @ 135 lbs.
* Narrow Grip Bench Press
15 @ 95 lbs.
12 @ 115 lbs.
10 @ 135 lbs.
10 @ 155 lbs.
8 @ 165 lbs.
10 @ 155 lbs.
10 @ 155 lbs.
10 @ 135 lbs.
10 @ 115 lbs.
* Knee Raises / Good Mornings
( 10 / 10 ) * 5
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled: 2 hours and 14 minutes.
12/13/2018 – Workout with my Son
Got to the gym at 5:10 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Incline Dumbbell Press
15 @ 45 lbs.
12 @ 60 lbs.
10 @ 70 lbs.
8 @ 75 lbs., 6 @ 65 lbs., 6 @ 55 lbs., 8 @ 45 lbs.
* Seated Wide Grip Cable Rows
15 @ 150 lbs.
12 @ 190 lbs.
10 @ 210 lbs.
8 @ 230 lbs., 6 @ 190 lbs., 6 @ 170 lbs., 8 @ 150 lbs.
* Seated Leg Press Machine / Standing Calf Raises
15 @ 150 lbs. / 15 @ 120 lbs.
15 @ 187.5 lbs. / 15 @ 160 lbs.
15 @ 225 lbs. / 15 @ 160 lbs.
10 @ 262.5 lbs., 8 @ 225 lbs., 8 @ 200 lbs., 8 @ 175 lbs.
* Overhead Barbell Press
15 @ 75 lbs.
12 @ 95 lbs.
8 @ 115 lbs.
6 @ 125 lbs., 6 @ 105 lbs., 6 @ 85 lbs., 6 @ 75 lbs.
* Decline Crunches
25, 25, 25, 25, 25
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 18 minutes.Last edited by BigMech; 12-13-2018 at 06:11 AM.
"If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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12-14-2018, 06:18 AM #2830Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
12/14/2018– Day 2 of my 3 day split
Got to the gym at 5:05 am.
* Stretch
* Warmup
42 minutes Running on the track and Hitting the heavy bag. 3 laps running, 2 minutes on the bag, repeat.
* Smith Machine Overhead Press, PWO
15 @ 90 lbs.
12 @ 100 lbs.
10 @ 110 lbs.
10 @ 120 lbs.
10 @ 130 lbs.
8 @ 140 lbs.
10 @ 130 lbs.
10 @ 110 lbs.
12 @ 90 lbs.
* Barbell Squats
15 @ bar.
12 @ 95 lbs.
10 @ 135 lbs.
10 @ 165 lbs.
10 @ 185 lbs.
10 @ 205 lbs.
10 @ 225 lbs.
8 @ 245 lbs.
10 @ 215 lbs.
10 @ 185 lbs.
12 @ 135 lbs.
* Machine Rear Delt Flys
15 @ 70 lbs.
12 @ 90 lbs.
10 @ 110 lbs.
10 @ 120 lbs.
8 @ 130 lbs.
10 @ 120 lbs.
10 @ 120 lbs.
10 @ 110 lbs.
12 @ 90 lbs.
* Seated Dumbbell Press
15 @ 30 lbs.
12 @ 35 lbs.
10 @ 40 lbs.
10 @ 45 lbs.
8 @ 50 lbs.
10 @ 40 lbs.
12 @ 30 lbs.
* Barbell Shoulder Shrugs
15 @ 135 lbs.
12 @ 225 lbs.
10 @ 315 lbs.
10 @ 365 lbs.
10 @ 365 lbs.
10 @ 315 lbs.
12 @ 225 lbs.
* Decline Crunches
25, 25, 25, 25, 25
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hour and 23 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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12-17-2018, 07:00 AM #2831Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
12/16/2018 – Workout with my Son
Got to the gym at 6:45 am.
* Stretch
* Warmup
21 minutes on the arc trainer.
* Barbell Bench Press
15 @ 135 lbs.
12 @ 165 lbs.
10 @ 195 lbs.
7 @ 215 lbs., 6 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs., 6 @ 135 lbs.
* Reverse Wide Grip Lat Pulldowns
15 @ 90 lbs.
12 @ 117.5 lbs.
10 @ 145 lbs.
7 @ 165 lbs., 6 @ 137.5 lbs., 6 @ 110 lbs., 6 @ 90 lbs.
* Leg Press, PWO
15 @ 230 lbs.
15 @ 370 lbs.
12 @ 460 lbs.
10 @ 550 lbs., 8 @ 460 lbs., 8 @ 370 lbs., 8 @ 280 lbs., 8 @ 230 lbs., 8 @ 180 lbs.
* Seated Dumbbell Press / Decline Crunches
15 @ 35 lbs. / 25
12 @ 45 lbs. / 25
10 @ 50 lbs. / 25
8 @ 55 lbs., 8 @ 45 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / 20 * 5
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 31 minutes.
12/17/2018 – Day 3 of my 3 day split
Got to the Gym at 5:10 am.
* Stretch
* Warm-up
44 minutes running on the track and hitting the heavy bag. 3 laps running, 120 seconds on the bag, repeat.
* Barbell Bench Press
15 @ 135 lbs.
12 @ 155 lbs.
10 @ 175 lbs.
10 @ 185 lbs.
8 @ 195 lbs.
8 @ 185 lbs.
10 @ 175 lbs.
10 @ 165 lbs.
10 @ 155 lbs.
10 @ 135 lbs.
* Prone Grip Barbell Curls
15 @ 50 lbs.
12 @ 60 lbs.
10 @ 70 lbs.
10 @ 80 lbs.
10 @ 80 lbs.
8 @ 80 lbs.
10 @ 70 lbs.
10 @ 50 lbs.
* Dumbbell Incline Press
15 @ 40 lbs.
12 @ 50 lbs.
10 @ 60 lbs.
10 @ 65 lbs.
7 @ 70 lbs.
10 @ 60 lbs.
10 @ 60 lbs.
10 @ 50 lbs.
10 @ 40 lbs.
* Sumo Barbell Deadlifts
15 @ 135 lbs.
12 @ 165 lbs.
10 @ 185 lbs.
10 @ 205 lbs.
10 @ 215 lbs.
8 @ 225 lbs.
8 @ 205 lbs.
10 @ 185 lbs.
10 @ 135 lbs.
* Machine Chest Flys / Dumbbell Biceps Curls
15 @ 100 lbs. / 15 @ 50 lbs.
12 @ 120 lbs. / 12 @ 60 lbs.
10 @ 140 lbs. / 10 @ 70 lbs.
10 @ 160 lbs. / 8 @ 80 lbs.
10 @ 180 lbs. / 10 @ 70 lbs.
10 @ 180 lbs. / 10 @ 60 lbs.
* Decline Crunches
25, 25, 25, 25
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hours and 25 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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12-19-2018, 10:38 AM #2832Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
12/18/2018 – Workout with my Son
Got to the gym at 5:00 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Incline Dumbbell Press
15 @ 45 lbs.
12 @ 60 lbs.
10 @ 70 lbs.
8 @ 75 lbs., 6 @ 65 lbs., 6 @ 55 lbs., 6 @ 50 lbs., 6 @ 45 lbs.
* Seated Wide Grip Cable Rows
15 @ 150 lbs.
12 @ 197.5 lbs.
10 @ 225 lbs.
8 @ 245 lbs., 6 @ 205 lbs., 6 @ 185 lbs., 8 @ 165 lbs.
* Seated Leg Press Machine / Standing Calf Raises
15 @ 175 lbs. / 15 @ 140 lbs.
12 @ 225 lbs. / 12 @ 180 lbs.
10 @ 275 lbs. / 10 @ 220 lbs.
8 @ 315 lbs., 8 @ 262.5 lbs., 8 @ 225 lbs., 8 @ 200 lbs., 8 @ 175 lbs. / 8 @ 260 lbs., 6 @ 220 lbs., 6 @ 180 lbs., 6 @ 140 lbs., 6 @ 100 lbs.
* Overhead Barbell Press
15 @ 75 lbs.
12 @ 95 lbs.
8 @ 115 lbs.
5 @ 130 lbs., 6 @ 110 lbs., 6 @ 85 lbs., 6 @ 75 lbs., 6 @ 45 lbs.
* Knee Raises / Good Mornings
( 10 / 10 ) * 4
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 16 minutes.
12/19/2018 – Day 1 of my 3 day split
Got to the gym at 5:05 am.
* Stretch
* Warm-Up
46 minutes running on the track and hitting the heavy back.
* Reverse Wide Grip Cable Lat Pulldowns
15 @ 90 lbs.
12 @ 110 lbs.
10 @ 130 lbs.
10 @ 150 lbs.
8 @ 150 lbs.
10 @ 130 lbs.
10 @ 130 lbs.
8 @ 130 lbs.
10 @ 110 lbs.
12 @ 90 lbs.
* Overhead Triceps Extensions
15 @ 40 lbs.
12 @ 50 lbs.
10 @ 60 lbs.
10 @ 70 lbs.
10 @ 70 lbs.
10 @ 70 lbs.
10 @ 60 lbs.
12 @ 50 lbs.
* Flite Power Squat Machine
15 @ 180 lbs.
12 @ 360 lbs.
10 @ 540 lbs.
10 @ 630 lbs.
10 @ 720 lbs.
10 @ 810 lbs.
8 @ 900 lbs.
8 @ 720 lbs.
10 @ 540 lbs.
10 @ 270 lbs.
* Hammer Strength ISO Row, One arm at Time
15 @ 90 lbs.
12 @ 135 lbs.
10 @ 180 lbs.
10 @ 205 lbs.
10 @ 230 lbs.
8 @ 255 lbs.
10 @ 210 lbs.
10 @ 165 lbs.
* Narrow Grip Bench Press
15 @ 95 lbs.
12 @ 125 lbs.
10 @ 155 lbs.
10 @ 165 lbs.
8 @ 175 lbs.
10 @ 155 lbs.
10 @ 135 lbs.
* Decline Crunches
25, 25, 25, 25
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled: 2 hours and 20 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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12-20-2018, 06:25 AM #2833Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
12/20/2018 – Workout with my Son
Got to the gym at 5:05 am.
* Stretch
* Warmup
17 minutes on the arc trainer.
* Barbell Bench Press
15 @ 135 lbs.
12 @ 165 lbs.
10 @ 195 lbs.
6 @ 220 lbs., 6 @ 200 lbs., 6 @ 180 lbs., 6 @ 165 lbs.
* Assisted Pullups
10, 10, 10, 10, 10
* Leg Press, PWO
15 @ 230 lbs.
12 @ 370 lbs.
10 @ 480 lbs.
8 @ 590 lbs., 8 @ 500 lbs., 8 @ 410 lbs., 8 @ 320 lbs., 8 @ 230 lbs.
* Seated Dumbbell Press / Decline Crunches
15 @ 35 lbs. / 25
12 @ 45 lbs. / 25
10 @ 50 lbs. / 25
8 @ 55 lbs., 6 @ 45 lbs., 6 @ 40 lbs., 6 @ 35 lbs. / 20 * 4
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 18 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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12-21-2018, 07:09 AM #2834Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
12/21/2018– Day 2 of my 3 day split
Got to the gym at 5:05 am.
* Stretch
* Warmup
43 minutes Running on the track and Hitting the heavy bag. 3 laps running, 2 minutes on the bag, repeat.
* Standing Overhead Press
15 @ 75 lbs.
12 @ 85 lbs.
10 @ 95 lbs.
10 @ 105 lbs.
10 @ 115 lbs.
7 @ 125 lbs.
8 @ 115 lbs.
9 @ 105 lbs.
10 @ 95 lbs.
10 @ 75 lbs.
* Barbell Squats
15 @ bar.
12 @ 95 lbs.
10 @ 135 lbs.
10 @ 165 lbs.
10 @ 185 lbs.
10 @ 205 lbs.
10 @ 225 lbs.
8 @ 245 lbs.
8 @ 205 lbs.
10 @ 185 lbs.
10 @ 135 lbs.
* Machine Rear Delt Flys
15 @ 70 lbs.
12 @ 90 lbs.
10 @ 110 lbs.
10 @ 120 lbs.
10 @ 120 lbs.
10 @ 120 lbs.
10 @ 120 lbs.
10 @ 100 lbs.
* Seated Dumbbell Press
12 @ 40 lbs.
10 @ 50 lbs.
10 @ 50 lbs.
10 @ 50 lbs.
9 @ 50 lbs.
10 @ 40 lbs.
12 @ 30 lbs.
* Barbell Shoulder Shrugs
15 @ 135 lbs.
12 @ 225 lbs.
10 @ 315 lbs.
10 @ 365 lbs.
8 @ 395 lbs.
10 @ 365 lbs.
10 @ 315 lbs.
10 @ 225 lbs.
* Decline Crunches
25, 25, 25, 25, 25
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hour and 15 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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12-28-2018, 06:50 AM #2835Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
12/28/2018 – Day 1 of my 3 day split
Got to the gym at 5:10 am.
* Stretch
* Warm-Up
28 minutes Running on the track and Hitting the heavy bag. 3 laps running, 2 minutes on the bag, repeat.
* Reverse Wide Grip Cable Lat Pulldowns
15 @ 70 lbs.
12 @ 90 lbs.
10 @ 110 lbs.
8 @ 130 lbs.
8 @ 137.5 lbs.
8 @ 145 lbs.
8 @ 130 lbs.
8 @ 130 lbs.
10 @ 110 lbs.
12 @ 90 lbs.
* Overhead Triceps Extensions
15 @ 40 lbs.
12 @ 50 lbs.
10 @ 60 lbs.
8 @ 70 lbs.
8 @ 70 lbs.
8 @ 70 lbs.
10 @ 60 lbs.
12 @ 50 lbs.
* Flite Power Squat Machine
10 @ 180 lbs.
10 @ 360 lbs.
10 @ 540 lbs.
8 @ 630 lbs.
8 @ 720 lbs.
8 @ 720 lbs.
8 @ 630 lbs.
10 @ 450 lbs.
10 @ 270 lbs.
* Dual Handle Seated Cable Row / Straight Arm Lat Pulldowns
15 @ 70 lbs. / 15 @ 25 lbs.
12 @ 90 lbs. / 12 @ 35 lbs.
10 @ 110 lbs. / 10 @ 45 lbs.
10 @ 130 lbs. / 8 @ 55 lbs.
8 @ 150 lbs. / 8 @ 55 lbs.
8 @ 150 lbs. / 8 @ 55 lbs.
10 @ 130 lbs. / 10 @ 45 lbs.
10 @ 110 lbs. / 10 @ 45 lbs.
* Narrow Grip Bench Press
15 @ 95 lbs.
12 @ 115 lbs.
10 @ 135 lbs.
10 @ 155 lbs.
8 @ 165 lbs.
8 @ 175 lbs.
8 @ 155 lbs.
10 @ 135 lbs.
* Decline Crunches
20, 20, 20, 20
* Cardio
18 minutes on the Arc Trainer.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled: 2 hours and 18 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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01-02-2019, 10:45 AM #2836Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
1/2/2019 – Day 3 of my 3 day split
Got to the Gym at 5:10 am.
* Stretch
* Warm-up
27 minutes running on the track and hitting the heavy bag. 3 laps running, 120 seconds on the bag, repeat.
* Barbell Bench Press
12 @ 135 lbs.
10 @ 165 lbs.
10 @ 185 lbs.
8 @ 195 lbs.
6 @ 205 lbs.
5 @ 215 lbs.
6 @ 205 lbs.
6 @ 195 lbs.
8 @ 185 lbs.
10 @ 165 lbs.
* EZ-Bar Barbell Curls
12 @ 50 lbs.
10 @ 60 lbs.
8 @ 70 lbs.
6 @ 80 lbs.
6 @ 80 lbs.
6 @ 80 lbs.
8 @ 70 lbs.
10 @ 60 lbs.
* Hammer Strength Incline Press
12 @ 120 lbs.
10 @ 150 lbs.
8 @ 170 lbs.
6 @ 190 lbs.
5 @ 200 lbs.
6 @ 190 lbs.
6 @ 170 lbs.
8 @ 150 lbs.
8 @ 130 lbs.
* Sumo Barbell Deadlifts
10 @ 135 lbs.
10 @ 135 lbs.
8 @ 185 lbs.
8 @ 215 lbs.
6 @ 235 lbs.
6 @ 255 lbs.
6 @ 275 lbs.
4 @ 285 lbs.
6 @ 255 lbs.
6 @ 225 lbs.
8 @ 185 lbs.
* Dumbbell Biceps Curls / Dumbbell Chest Fly
10 @ 25 lbs. / 10 @ 25 lbs.
8 @ 30 lbs. / 8 @ 30 lbs.
8 @ 35 lbs. / 8 @ 35 lbs.
6 @ 40 lbs. / 8 @ 40 lbs.
8 @ 30 lbs. / 8 @ 30 lbs.
* Cardio
18 minutes on the Arc Trainer.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled 2 hours and 17 minutes.
01/02/2019 - Run at Work
Ran 3.5 miles in 39:30, 11:14 per mile. First run in over a month and half. I let work and stress get me out of the habit, time to get back into it!"If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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01-03-2019, 06:00 AM #2837Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
1/3/2018 – Workout with my Son
Got to the gym at 5:05 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Incline Dumbbell Press
15 @ 45 lbs.
12 @ 60 lbs.
10 @ 70 lbs.
8 @ 70lbs., 8 @ 60 lbs., 8 @ 50 lbs., 8 @ 45 lbs.
* Seated Wide Grip Cable Rows
15 @ 150 lbs.
12 @ 190 lbs.
10 @ 210 lbs.
8 @ 230 lbs., 8 @ 190 lbs., 8 @ 170 lbs., 8 @ 150 lbs.
* Seated Leg Press Machine / Standing Calf Raises
15 @ 125 lbs. / 15 @ 100 lbs.
15 @ 125 lbs. / 15 @ 100 lbs.
15 @ 125 lbs. / 15 @ 100 lbs.
20 @ 125 lbs., 20 @ 100 lbs., 20 @ 75 lbs. / 10 @ 140 lbs., 10 @ 120 lbs., 10 @ 100 lbs., 10 @ 80 lbs.
* Overhead Barbell Press
15 @ 75 lbs.
12 @ 85 lbs.
10 @ 95 lbs.
8 @ 105 lbs., 8 @ 95 lbs., 8 @ 85 lbs., 8 @ 75 lbs.
* Decline Crunches
15, 15, 15, 15
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 15 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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01-08-2019, 09:02 AM #2838Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
1/7/2018 – Spinning at Home
Rode 25 miles in 1 hour and 20 minutes. My car was still in the shop, so I rode the spin bike at home since I couldn’t get to the gym.
1/8/2018 – Workout with my Son
Got to the gym at 5:05 am.
* Stretch
* Warmup
17 minutes on the Arc Trainer.
* Incline Dumbbell Press
15 @ 45 lbs.
12 @ 60 lbs.
10 @ 70 lbs.
8 @ 70lbs., 8 @ 60 lbs., 8 @ 50 lbs., 8 @ 45 lbs.
* Reverse Wide Grip Lat Pulldowns
15 @ 90 lbs.
12 @ 110 lbs.
10 @ 130 lbs.
8 @ 150 lbs., 6 @ 130 lbs., 6 @ 110 lbs., 6 @ 90 lbs.
* Seated Leg Press Machine / Standing Calf Raises
15 @ 150 lbs. / 15 @ 160 lbs.
15 @ 175 lbs. / 15 @ 180 lbs.
15 @ 200 lbs. / 15 @ 200 lbs.
10 @ 225 lbs., 10 @ 200 lbs., 10 @ 175 lbs., 10 @ 150 lbs. / 10 @ 220 lbs., 10 @ 180 lbs., 10 @ 160 lbs., 10 @ 140 lbs.
* Overhead Barbell Press
15 @ 75 lbs.
12 @ 95 lbs.
10 @ 105 lbs.
8 @ 115 lbs., 8 @ 95 lbs., 8 @ 85 lbs., 8 @ 75 lbs.
* Decline Crunches
20, 20, 20, 20, 20
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 14 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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01-09-2019, 06:55 AM #2839Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
1/9/2019 – Day 1 of my 2 day split
Got to the gym at 5:00 am.
* Stretch
* Warm-Up
28 minutes Running on the track and Hitting the heavy bag. 3 laps running, 2 minutes on the bag, repeat.
* Barbell Bench Press
15 @ 135 lbs.
12 @ 165 lbs.
10 @ 185 lbs.
7 @ 205 lbs.
5 @ 215 lbs.
6 @ 205 lbs.
8 @ 185 lbs.
10 @ 165 lbs.
* Barbell Squats
10 @ bar.
10 @ 95 lbs.
10 @ 135 lbs.
8 @ 165 lbs.
8 @ 195 lbs.
6 @ 225 lbs.
6 @ 245 lbs.
6 @ 225 lbs.
8 @ 185 lbs.
10 @ 135 lbs.
* Overhead Barbell Press
12 @ 75 lbs.
10 @ 85 lbs.
10 @ 95 lbs.
8 @ 105 lbs.
6 @ 115 lbs.
6 @ 115 lbs.
8 @ 95 lbs.
10 @ 75 lbs.
* Overhead Triceps Extensions / Dumbbell Chest Fly
15 @ 40 lbs. / 12 @ 25 lbs.
12 @ 50 lbs. / 10 @ 30 lbs.
10 @ 60 lbs. / 8 @ 35 lbs.
8 @ 70 lbs. / 8 @ 35 lbs.
8 @ 70 lbs. / 8 @ 35 lbs.
10 @ 60 lbs. / 8 @ 30 lbs.
10 @ 50 lbs. / 10 @ 25 lbs.
10 @ 130 lbs. / 8 @ 55 lbs.
* Decline Crunches
15, 15, 15, 15, 15
* Cardio
21 minutes on the Arc Trainer.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled: 2 hours and 11 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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01-10-2019, 05:38 AM #2840Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
1/10/2018 – Workout with my Son
Got to the gym at 5:05 am.
* Stretch
* Warmup
17 minutes on the arc trainer.
* Barbell Bench Press
15 @ 135 lbs.
12 @ 165 lbs.
10 @ 195 lbs.
4 @ 225 lbs., 6 @ 205 lbs., 6 @ 185 lbs., 8 @ 165 lbs.
* Seated Wide Grip Cable Rows
15 @ 150 lbs.
12 @ 190 lbs.
10 @ 230 lbs.
6 @ 270 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 170 lbs.
* Seated Dumbbell Press / Decline Crunches
15 @ 40 lbs. / 15
12 @ 50 lbs. / 15
10 @ 60 lbs. / 20
8 @ 60 lbs., 6 @ 50 lbs., 6 @ 45 lbs., 6 @ 40 lbs. / 15 * 4
* Seated Leg Press Machine / Standing Calf Raises
15 @ 150 lbs. / 15 @ 160 lbs.
15 @ 200 lbs. / 15 @ 180 lbs.
12 @ 250 lbs. / 15 @ 200 lbs.
8 @ 275 lbs., 10 @ 200 lbs. / 10 @ 220 lbs., 10 @ 160 lbs.
* Stretch
Workout totaled 1 hour and 17 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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01-11-2019, 06:55 AM #2841Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
1/11/2019 – Day 2 of my 2 day split
Got to the gym at 5:00 am.
* Stretch
* Warm-Up
27 minutes Running on the track and Hitting the heavy bag. 3 laps running, 2 minutes on the bag, repeat.
* Reverse Wide Grip Lat Pulldowns
15 @ 90 lbs.
12 @ 110 lbs.
10 @ 130 lbs.
7 @ 150 lbs.
4 @ 170 lbs.
6 @ 150 lbs.
8 @ 130 lbs.
8 @ 110 lbs.
* Prone Grip Barbell Curls
15 @ 50 lbs.
12 @ 70 lbs.
10 @ 80 lbs.
8 @ 90 lbs.
6 @ 100 lbs.
6 @ 90 lbs.
8 @ 80 lbs.
8 @ 70 lbs.
* Sumo Barbell Deadlifts
8 @ 135 lbs.
8 @ 135 lbs.
8 @ 185 lbs.
8 @ 225 lbs.
8 @ 245 lbs.
6 @ 265 lbs.
6 @ 285 lbs.
4 @ 300 lbs.
6 @ 265 lbs.
8 @ 225 lbs.
8 @ 185 lbs.
* Wide Grip Seated Cable Rows
15 @ 170 lbs.
12 @ 210 lbs.
10 @ 250 lbs.
6 @ 270 lbs.
5 @ 290 lbs.
6 @ 250 lbs.
8 @ 210 lbs.
10 @ 170 lbs.
* V-Bar Face Pulls / Decline Crunches
12 @ 45 lbs. / 15
10 @ 55 lbs. / 15
10 @ 65 lbs. / 15
8 @ 75 lbs. / 15
6 @ 85 lbs. / 15
8 @ 75 lbs. / 15
10 @ 65 lbs. / 15
* Cardio
21 minutes on the Arc Trainer.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled: 2 hours and 9 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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01-14-2019, 09:17 AM #2842Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
1/14/2019 – Day 1 of my 2 day split
Got to the gym at 5:05 am.
* Stretch
* Warm-Up
29 minutes Running on the track and Hitting the heavy bag. 3 laps running, 2 minutes on the bag, repeat.
* Barbell Incline Press
15 @ 95 lbs.
12 @ 115 lbs.
10 @ 135 lbs.
8 @ 145 lbs.
6 @ 155 lbs.
5 @ 165 lbs.
6 @ 145 lbs.
8 @ 125 lbs.
10 @ 105 lbs.
* Barbell Squats
10 @ bar.
10 @ 95 lbs.
10 @ 145 lbs.
8 @ 185 lbs.
8 @ 215 lbs.
6 @ 235 lbs.
6 @ 255 lbs.
4 @ 275 lbs.
6 @ 245 lbs.
6 @ 215 lbs.
8 @ 185 lbs.
* Overhead Barbell Press
15 @ 75 lbs.
12 @ 85 lbs.
10 @ 95 lbs.
8 @ 105 lbs.
6 @ 115 lbs.
5 @ 125 lbs.
8 @ 105 lbs.
10 @ 85 lbs.
* Narrow Grip Bench Press
15 @ 95 lbs.
12 @ 115 lbs.
10 @ 135 lbs.
8 @ 155 lbs.
8 @ 165 lbs.
6 @ 175 lbs.
6 @ 185 lbs.
6 @ 165 lbs.
8 @ 145 lbs.
10 @ 125 lbs.
* Decline Crunches
12 + 25 lbs.
12 + 25 lbs.
12 + 25 lbs.
12 + 25 lbs.
12 + 25 lbs.
* Cardio
18 minutes on the Arc Trainer.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled: 2 hours and 13 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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01-15-2019, 08:12 AM #2843Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
1/15/2018 – Workout with my Son
Got to the gym at 5:05 am.
* Stretch
* Warmup
17 minutes on the arc trainer.
* Barbell Bench Press
15 @ 135 lbs.
12 @ 175 lbs.
8 @ 204 lbs.
3 @ 230 lbs., 5 @ 210 lbs., 6 @ 195 lbs., 6 @ 175 lbs., 8 @ 155 lbs.
* Seated Leg Press Machine / Standing Calf Raises
20 @ 175 lbs. / 15 @ 180 lbs.
15 @ 225 lbs. / 15 @ 200 lbs.
10 @ 275 lbs. / 12 @ 240 lbs.
8 @ 315 lbs., 8 @ 262.5 lbs., 8 @ 212.5, 8 @ 162.5 / 8 @ 280 lbs., 8 @ 240 lbs., 8 @ 200 lbs., 10 @ 160 lbs.
* Seated Wide Grip Cable Rows
15 @ 170 lbs.
12 @ 210 lbs.
8 @ 250 lbs.
5 @ 290 lbs., 6 @ 250 lbs., 6 @ 210 lbs., 6 @ 170 lbs., 8 @ 150 lbs.
* Seated Dumbbell Press / Decline Crunches
15 @ 40 lbs. / 12 + 35 lbs.
12 @ 50 lbs. / 12 + 35 lbs.
10 @ 60 lbs. / 12 + 35 lbs.
8 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs., 8 @ 35 lbs. / (10 + 35 lbs.) * 4
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout totaled 1 hour and 22 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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01-16-2019, 05:36 AM #2844Registered User
- Join Date: Oct 2011
- Location: Clinton, Massachusetts, United States
- Age: 51
- Posts: 2,861
- Rep Power: 662
1/16/2019 – Day 2 of my 2 day split
Got to the gym at 5:00 am.
* Stretch
* Warm-Up
28 minutes Running on the track and Hitting the heavy bag. 3 laps running, 2 minutes on the bag, repeat.
* Reverse Wide Grip Lat Pulldowns
15 @ 90 lbs.
12 @ 110 lbs.
10 @ 130 lbs.
8 @ 150 lbs.
5 @ 170 lbs.
4 @ 170 lbs.
6 @ 150 lbs.
8 @ 130 lbs.
10 @ 110 lbs.
* Narrow Grip EZ-Bar Barbell Curls / Straight Arm Lat Pulldowns
15 @ 50 lbs. / 15 @ 35 lbs.
12 @ 60 lbs. / 12 @ 45 lbs.
10 @ 70 lbs. / 10 @ 55 lbs.
8 @ 80 lbs. / 8 @ 65 lbs.
6 @ 90 lbs. / 8 @ 75 lbs.
6 @ 80 lbs. / 8 @ 75 lbs.
8 @ 70 lbs. / 8 @ 65 lbs.
8 @ 60 lbs. / 8 @ 55 lbs.
* Sumo Barbell Deadlifts
10 @ 135 lbs.
10 @ 185 lbs.
8 @ 235 lbs.
6 @ 255 lbs.
6 @ 275 lbs.
4 @ 295 lbs.
3 @ 315 lbs.
6 @ 275 lbs.
6 @ 235 lbs.
8 @ 185 lbs.
* T-Bar Rows / V-Bar Face Pulls
10 @ 90 lbs. / 10 @ 45 lbs.
8 @ 115 lbs. / 10 @ 55 lbs.
8 @ 140 lbs. / 8 @ 65 lbs.
6 @ 165 lbs. / 8 @ 65 lbs.
8 @ 140 lbs. / 8 @ 65 lbs.
8 @ 115 lbs. / 10 @ 55 lbs.
* Decline Crunches
10 @ 35 lbs.
10 @ 35 lbs.
10 @ 35 lbs.
10 @ 35 lbs.
10 @ 35 lbs.
10 @ 35 lbs.
* Cardio
17 minutes on the Step Mill.
* Foam Rolling
Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.
* Stretch
Workout Totaled: 2 hours and 5 minutes."If you want something you have never had, you must be willing to do something you have never done."
"Don't tell me what you can't do, you don't know what you can't do. What you think you can't do is only what you won't do."
"Whether you think you can or you can't, you are right" - Henry Ford
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