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Tuesday, November 17, 2009
Off for two weeks, but back in the gym now on a four-on/one-off program.
Day 1: Chest & Triceps
Start: 8:30 p.m.
Finish: 9:50 p.m.
197.4 lbs.
Dumbbell bench presses 50's X 10, 10, 10
Incline dumbbell bench presses 60...
Tuesday, November 3, 2009
Start: 9:05 p.m.
Finish: 9:55 p.m.
199.8 lbs.
Deadlift 135 X 10, 185 X 8, 225 X 6
Superset lp and calves
Leg Press 8 p X 25, 17
Calves on leg press 10 p X 30
Seated calf raise w/ dumbbells 50's X 15
DB Military Press 55...
Saturday, October 31, 2009
19.7% bodyfat
1:40 p.m. start
2:30 p.m. finish
197.6 lbs.
Weight taken after a meal of 5 eggs sunny side up, double bacon, coffee, and pumpkin pie with whip cream.
Had baked haddock, sweet corn, and three slices of I...
Wednesday, October 28, 2009
Start: 7:20 p.m.
Finish: 8:10 p.m.
199.6 lbs.
Squat 135 x 8, 185 x 6, 210 X 4
Chin up Bodyweight X 2, 2, negatives X 12
Incline DB Press 65's X 7, 7, drop set 50's X 6
Tuesday, October 27, 2009
198.8 lbs.
60:00 treadmill 3.5 speed 1.0 incline
Saturday, October 24, 2009
Start: 4:30 p.m.
Finish: 5:00 p.m.
201 lbs.
Superset lp and calves
Leg Press 8 p X 20, 15
Calves on leg press 10 p X 25, 25
DB Military Press 55's X 7, 5
Pronated Incline DB Row 55's X 13, 12
Modified hi-pull 135 X 7, 7
Wednesday, October 21, 2009
8:30 p.m. start
9:10 p.m. finish
206 lbs.
Superset Incline Bench Press 145 X 5, 5, 4
and 45-degree Back Extension 210 X 10, 10, 10
DB Reverse Lunge 45's X 12, 8
Face Pull Life Fitness 70 X 15, 75 X 15
Calves on leg pr...
Saturday, October 17, 2009
Start: 2:30 p.m.
Finish: 3:30 p.m.
Again, lots of socializing dragged this workout into overtime. Rainy day had the gym a lot busier than normal and, in turn, offered up a lot of people to talk with. Not necessarily a ...
Wednesday, October 14, 2009
Start: 9:30 p.m.
Finish: 10 p.m.
204.4 lbs.
Tri-set of leg press, hi-pull, and calves:
Leg Press 8 plates X 25, 20
Modified hi-pull 135 X 8, 8
Calves on leg press 10 plates X 25, 25
DB press 55's X 6, 5
Pronated Incl...
Saturday, October 10, 2009
Start: 4:30 p.m.
Finish: 5:00 p.m.
202.6 lbs.
Superset Incline Bench Press 140 X 7, 4, 4
and 45-degree Back Extension 190 X 10, 210 X 10
Face Pull Life Fitness 45 X 15, 15
Calves on leg press 10 plates X 20, 20
DB Rev...
Friday, October 9, 2009
203.4 lbs.
Treadmill 3.5 speed 2.0 incline 70:00
Wednesday, October 7, 2009
Start: 8:45 p.m.
Finish: 9:43 p.m. (Lots of talking this workout!)
203.4 lbs.
Chin ups bodyweight X 3, 2
Chin ups negatives (lowering from top position) X 10
Squat 135 X 8, 185 X 6, 205 X 7
Incline DB Press 60's X 10, ...
Monday, October 5, 2009
Start: 9:30 p.m.
Finish: 9:55 p.m.
204.6 lbs.
Leg Press 8 plates X 20, 20
DB press 55's X 5, 5
Modified hi-pull 135 X 6, 6
Pronated Incline DB Row 55's X 12, 7
Saturday, October 3, 2009
Treadmill 45:00 @ 3.5 speed 2.0 incline
Friday, October 2, 2009
9:25 p.m. start
10 p.m. finish
201.6 lbs.
Incline Bench Press 150 X 4, 4, 1 + 1/2 (failed, rolled bar to lap and stood up)
Back Extension - Life Fitness 210 X 15, 15
DB Reverse Lunge 30's X 12, 12
Face Pull - Life Fitness...
Tuesday, September 29, 2009
8:10 p.m. start
8:55 p.m. finish
202.4 lbs.
Squat 135 X 8, 185 X 6, 205 X 5
Assisted chin up -50 X 8, 8, body weight X another 2 haggard half reps
Incline DB Press 60's X 9, 9
Calf work on leg press 6 plates X 30, 8 p...
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Care for your rotator cuff!
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