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Thread: Veggie fitness

  1. #1
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    Veggie fitness

    Workout A
    --------------
    4x10 Weighted pushups
    3xamap dips
    3x10 push press
    4x10 db flies
    3x10 jm press
    3x 10 abs

    Workout B
    -------------
    4x10 Weighted pushups
    3x10 Oh press
    4x10 db press
    4x15 lat raises
    4x10 db skulls
    3x 10 abs

    Workout C
    ------------
    2x8 pendlay rows
    1x15 lawnmowers
    2x15 biceps
    3x8 rack pulls
    2x15 seated good morning
    1x10 standard step ups
    2x20 calf raises

    Workout D
    -------------
    4x6 chins
    2x15 biceps
    2x10 squats
    1x10 lat step ups
    1x10 SLDL
    1x10 hypers
    2x20 calf raises
    Last edited by LPMNDCTE; 08-26-2012 at 11:43 AM.
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  2. #2
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    Workout D
    -------------
    4x6 chins body weight
    2x15 biceps30
    2x10 squats89
    1x10 lat step ups30
    1x10 SLDL179
    1x10 hypers 115
    2x20 calf raise93
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  3. #3
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    Workout A
    --------------
    4x10 Weighted pushups 15
    3xamap dips 10, 8, 7
    3x10 push press 50, 60, 70
    4x10 db flies 35,40,45,45
    3x10 jm press 40
    3x 10 abs knee lifts
    Last edited by LPMNDCTE; 08-28-2012 at 04:50 PM.
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  4. #4
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    Workout C
    ------------
    2x8 pendlay rows 110
    1x15 lawnmowers 35
    2x15db biceps 30
    3x8 rack pulls 2 plates, +50, 3 plates
    2x15 seated good morning 50
    1x10 standard step ups 30
    2x20 calf raises ssb 20
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  5. #5
    Beginner Power Lifter LPMNDCTE's Avatar
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    Workout B
    -------------
    4x10 Weighted pushups 22
    3x10 Oh press 30, 40, 50
    4x10 db press 40, 45, 50, 55,
    4x15 lat raisesx15x2,x12 x2
    4x10 db skulls 30
    3x 10 abs pulldowns
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  6. #6
    Beginner Power Lifter LPMNDCTE's Avatar
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    Workout B
    -------------
    4x10 Weighted pushups 22
    3x10 Oh press 30, 40, 50
    4x10 db press 40, 45, 50, 55
    4x15 lat raises 10x15x2,x12x2
    4x10 db skulls 30x10x2, 9x2
    3x abs
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  7. #7
    Beginner Power Lifter LPMNDCTE's Avatar
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    Workout D
    -------------
    4x6 chins 5 lbs
    2x15 biceps 30 on barx15,x12
    2x10 squats 20 on bar
    1x10 lat step ups 35
    1x10 SLDL 144 on bar
    1x10 hypers 2 plates+35
    2x20 calf raises+20
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  8. #8
    Beginner Power Lifter LPMNDCTE's Avatar
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    Workout A
    --------------
    4x10 Weighted pushups 35 plate
    3xamap dips 10x3
    3x10 push press 50, 60, 70
    4x10 db flies 35,40,45,45x6
    3x10 pushdown rope,straight bar, vbar50
    3x 10 abs wheel
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  9. #9
    Beginner Power Lifter LPMNDCTE's Avatar
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    Next workout goals
    --------------------------
    2x8 pendlay rows 120
    1x15 lawnmowers 40
    2x15db biceps 30
    3x8 rack pulls 2 plates+50, 3 plates, 3 plates+20
    2x15 seated good morning 90
    1x10 standard step ups 35
    2x20 calf raises ssb 30
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  10. #10
    Beginner Power Lifter LPMNDCTE's Avatar
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    For all reps except biceps, dropped step ups from routine
    2x8 pendlay rows 130
    1x15 lawnmowers 40
    2x15db biceps 30x15,x11
    3x8 rack pulls 2 plates+50, 3 plates, 3 plates+30
    2x15 seated good morning 90
    2x20 calf raises ssb 30
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  11. #11
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    Goals for Workout B
    -------------
    4x10 Weighted pushups 44
    3x10 Oh press 35, 45, 55
    4x10 db press 45, 50, 55, 60
    4x15 lat raises 10
    4x10 db skulls 30
    3x 10 abs
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  12. #12
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    [QUOTE=LPMNDCTE;944793173]Workout A
    --------------
    4x10 Weighted pushups 50
    3xamap dips 7,6,6 5lb
    3x10 push press 60, 70, 80x8
    4x10 db flies 35,40,45,45x10
    3x10 pushdown rope,straight bar, 55x10,x9,x10
    3x 10 abs skipped today
    Last edited by LPMNDCTE; 09-14-2012 at 01:42 AM.
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  13. #13
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    2x8 pendlay rows 130 on barx8x2
    1x15 lawnmowers 45x15
    2x15 db biceps 30x15,x2
    3x8 rack pulls 3 plates, 3 plates+30, 3 plates+50
    2x15 seated good morning 90, 100 on bar
    2x20 calf raises ssb 40x20, x16

    --------------------------------------------

    Goals for next workout
    2x8 pendlay rows 135 on bar
    1x15 lawnmowers 50
    2x15 db biceps 35
    3x8 rack pulls 3 plates+30, 3 plates+50, 3 plates+70 on bar
    2x15 seated good morning 95, 110 on bar
    2x20 calf raises ssb 45
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  14. #14
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    Workout A
    --------------
    4x10 Weighted pushups 80 lbs
    3x10 dips 10 lbs
    3x8 push press 65, 75, 85
    4x10 db flies 35, 40, 45, 50
    3x10 Pushdowns 50, 55, 65
    3x 10 abs

    Workout B
    -------------
    4x10 Weighted pushups 90 lbs
    3x10 Oh press 50, 60, 70
    4x10 db press 45, 50, 55, 60
    4x15 lat raises
    4x10 db skulls
    3x 10 abs

    Workout C
    ------------
    2x8 pendlay rows 140 on bar
    1x15 lawnmowers 45
    2x15 biceps BB Curls 30 on bar
    3x8 rack pulls 3 Plates, 3 Plates+50, 4 Plates
    2x20 calf raises SSB 60

    Workout D
    -------------
    4x6 chins 20 lbs
    2x15 biceps 30 db curls
    1x8 Trap Bar Deadlifts 3 Plates+70
    1x10 hypers 3 plates+10
    2x20 calf raises SSB 60
    Last edited by LPMNDCTE; 09-28-2012 at 03:16 PM.
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  15. #15
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    Workout B
    -------------
    4x10 Weighted pushups 90 lbsx9 last set same
    3x8 Oh press 50, 60, 70x4 same (with belt)
    4x10 db press 45, 50, 55, 60x10 add 5
    3x15 lat raises 10 lbsx15 (add 2.5 lbs)
    4x10 db skulls 30x10 (add 2.5 lbs)
    3x15 abs unwieghted vertical knees
    Last edited by LPMNDCTE; 09-30-2012 at 03:52 AM.
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  16. #16
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    One rep max test

    Rack pullS 468.5 lbsx1 (strong lockout with belt and straps

    Chins 20 lbs
    Bb curls 32+bar1x15, db hammer curl 30x12
    Seated hammer incline 1x12
    2x20 single leg Calf raises single no weight
    Last edited by LPMNDCTE; 10-07-2012 at 11:05 AM.
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  17. #17
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    October 2012 Current Stats

    Pull & Legs One
    4x6 Chins
    1x15 BB Biceps
    1x15 DB Biceps
    3x8 Rack Pulls
    3x10 Pull Throughs
    1x20 SSB Calf Raises (Speed)
    1x20 Paused Calf Raises (slow) 50%

    Pull & Legs Two
    2x8 Pendlay Rows
    1x8 Lawnmowers
    2x8 Bottom Up Zercher Squats
    2x10 DB Step Ups
    2x10 Hyper Extensions
    3x15 Single Leg Calf Raises

    Push & Abs One
    4x10 Pushups 2 Max Sets (50%,50%, 100%, 100%)
    4x8 OH Press Ramping (70%, 80%, 90%, 100%)
    4x8 Abs
    2x8 DB Press
    2X8 DB Flies
    4x10 Triceps (rope, rope, str. Bar, v-bar)

    Push & Abs Two
    4x10 2 Max Sets Pushups (50%,50%, 100%, 100%)
    4x8 Push Press (80%, 85%, 90%, 95%)
    4x8 Dips
    4x8 Abs
    4x10 Lat Raises
    4x10 Triceps (EZ Bar, DB Skulls)


    -----------------------------------------------------------
    October 2012 Current Stats -
    Chins - 20 lbsx6x4
    Pendlay Rows - 145 lbsx8x2
    Rack Pulls - 468.5 lbsx1
    Pushups - 100 lbsx10x2
    Bottom Up Zerchers - 135 lbsx8x2
    OH Press - 100 lbsx8
    Push Press - ??????
    Dips - ????
    Last edited by LPMNDCTE; 10-14-2012 at 04:08 AM.
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  18. #18
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    Location: United States
    Age: 44
    Posts: 740
    Rep Power: 157
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    LPMNDCTE is offline
    Pushups
    100 lbsx10 initial set
    105 lbsx10 max set

    OH Press 70 lbs+45 lb vbar = 115 lbsx8 (max set)
    Abs - 35 lb Plate
    DB Press - 70 lbs each hand
    DB Flies - 40 lbs each hand
    Triceps - 50 lbs Rope, Rope, 60 lbs Str. Bar, 65 lbs V-Bar
    Last edited by LPMNDCTE; 10-14-2012 at 03:58 AM.
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  19. #19
    Beginner Power Lifter LPMNDCTE's Avatar
    Join Date: Mar 2009
    Location: United States
    Age: 44
    Posts: 740
    Rep Power: 157
    LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10)
    LPMNDCTE is offline
    Rack pulls 465 lbs x3, 325x 10
    110 lbs sldlx8x3
    Calf raises 80 lbsx20x 3
    Pendlay rows 135 lbsx8x3
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  20. #20
    Beginner Power Lifter LPMNDCTE's Avatar
    Join Date: Mar 2009
    Location: United States
    Age: 44
    Posts: 740
    Rep Power: 157
    LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10)
    LPMNDCTE is offline
    Push ups 2x10 50, 60
    Push press 4x8 80, 85, 90, 95 (+45 bar)
    Db bench 1x8, 1x7 85
    Flies 2x8 55
    Lat raises 2x15 10
    Abs 3x8 44
    EZ bar 1x10, 1x8 90
    Db skulls 2x8 30
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  21. #21
    Beginner Power Lifter LPMNDCTE's Avatar
    Join Date: Mar 2009
    Location: United States
    Age: 44
    Posts: 740
    Rep Power: 157
    LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10)
    LPMNDCTE is offline
    1x3, 1x10 Rack Pulls 500 lbs, 3 plates+50 hooks

    2x8 SLDL 140 lbs on bar
    WO1 3x8 Pendlay rows 98 on bar
    WO2 2x10 WG pull downs 90 lbs
    WO2 2x10 NG pull downs 140 lbs
    3x15 biceps 20
    3x15 calf raises 90
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  22. #22
    Beginner Power Lifter LPMNDCTE's Avatar
    Join Date: Mar 2009
    Location: United States
    Age: 44
    Posts: 740
    Rep Power: 157
    LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10)
    LPMNDCTE is offline
    Rack pulls 510 lbsx3 (belt and hooks)
    335 lbsx10 (hooks only)
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

  23. #23
    Beginner Power Lifter LPMNDCTE's Avatar
    Join Date: Mar 2009
    Location: United States
    Age: 44
    Posts: 740
    Rep Power: 157
    LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10) LPMNDCTE is on a distinguished road. (+10)
    LPMNDCTE is offline
    Rack pulls 510 lbsx3 (belt and hooks)
    335 lbsx10 (hooks only)
    CURRENT Maxes (AS OF 12/6/2012):
    ____________
    Rack Pulls - 510x3 with hooks and belt
    Pushups - 137 lbsx3
    OH Press - 155 lbsx3



    December 2014 Goals
    __________________
    Oh Press 200x3
    Rack pull 600x1 (belt and hooks)
    Pushups 200 lbsx 10
    Reply With Quote

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