Back & Shoulders

Start: 8:00

GREAT work out tonight!! move up in weight on a couple of things.


Lat pull down over   2 warm ups 3x6/130, 140, 160

Deads w/bar   2 warm ups 3x10/230, 245, 265
Db bench rows   1 warm up 2x12/55, 55
Upright rows   2 warm ups 2x6/95, 105
Side lateral up/downs 3/20, 25, 30

Chest & Arms

9-27-10




Start: 6:30

Tonight was a real good work out. felt good, work hard got a good pump. Need to work on a couple of thing.

Incline db press 3 warm ups 3x5/55
Incline push ups failure 4 sets
Flat bar X reps 3x12/125, 135, 145
Bar bell curls 2 warm ups 1x6/90, 1x5/105
Triceps push downs 2warm ups 2x6/90
Rope curls 2x12/65, 75 SS
Lying db ext. 2x12/30, 30(10) SS
 

Legs

9-26-10


Start: 8:30

Back from vacation and I'm back in my own gym. It was nice working out there, they had a lot more db's to work with. The lat machines were nice as well. They had stacks and a bar for your knees. I guess I'm going to have to invest in some neww equitment as well as add to my db collection. lol!

Leg press 2 warm ups 3x8/610
Stiff leg bar 2 warm ups 3x8/225, 235, 255
Squats o warm ups 3x15/225
Walking lunges 2x20/25
Calf raises 2 warm ups 2x20/225
 
I did have a good work out!

Back & Shoulders

9-23-10

Start: 9:00 (got there late, I thought they closed at 10:00, but they closed at 9:30)

Lat pull down over 2 warm ups 3x6/150, 160, 160
Db bench rows 1 warm up 2x12/55, 60
Upright rows 2 warm ups 2x6/95, 105
Side lateral up/downs 3/20, 25, 30

Got in as much as I could by 9:40!

Chest & Arms

9-22-10

Start: 8:30

Incline db press 3 warm ups 3x5/55, 65, 75


Dips to failure 4 sets

Flat bar X reps 3x12/120, 130, 140

Bar bell curls 2 warm ups 2x6/85, 95

Triceps push downs 2warm ups 2x10/150

Rope curls 2x12/130 SS

Lying db ext. 2x12/30, 30(10) SS

Legs

9-21-10

Start: 8:30

I got behind on blogging at the beach due to lack of internet. But I'll post all of my work outs.


Leg press 2 warm ups 2x8/575, 1x8/665


Stiff leg bar 2 warm ups 3x8/205, 215, 225

Leg extentions o warm ups 3x12/170
Walking lunges 2x10/20

Calf raises 2 warm ups 2x20/270

Back & Shoulders

9-20-10

Start: 7:30 am


Great little gym here! Work out when real well. It’s nice getting your work out in the morning.

Lat pull downs over 2 warm ups 3x6/Whole stack 150
Deads w/bar 2 warm ups 3x10/225, 235, 245
Db bench rows 1 warm up 2x12/50, 55
Front raises 2 warm ups 2x10/20, 25 (I forgot my work out journal and couldn’t remember upright rows)
Side Lateral up/downs 3x12/15, 20, 25
Abs 1 warm up 2x20 suspended crunches, 2x20 rope pull down crunches

Good work out! I’ll get in some cardio tomorrow!

Chest & Arms

9-19-2010

Start: 7:30 am


Got to the gym at about 7:15 am and got checked in. It’s a little different then I’m use to but everything went great. When I did push downs, I’m not sure of the weight. They had stacks and I did the whole stack (150) so I don’t think they were in pounds. But I had a great work out.


Incline db press 3 warm ups 3x5/55, 60, 65
Push up to failure 4 sets
Flat bar X reps 3x12/120, 130, 140
Bar bell curls 2 warm ups 2x6/85, 95
Triceps push downs 2warm ups 2x8/150?
Hammer curls 2x12/40 SS (the station was full, so I couldn’t do rope curls)
Lying db ext. 2x12/25, 30(10) SS



Back in the morning for Back & Shoulders.

Legs

9-18-2010

Missed Legs, gym was closed when I got there!

Back & Shoulders

Start: 8:30


I had another good work out. I’m trying to work hard every time I hit the gym!

Lat pull down over 2 warm ups 3x6/125, 135, 145
Dead lift bar 2warm ups 3x10/215, 225, 245
Db bench rows 1 warm up 2x12/50, 55
Upright rows 2 warm ups 2x6/95, 105
Side lateral up/downs 3/20, 25, 30
Abs (hanging crunches) 3x20

Next work out will be at the Beach!

Chest & Arms

Start: 8:30




Great night of lifting! I started the second round of section “B” yesterday on legs and tonight on chest & arms. What a great work out. I could really feel a good pump in the chest and arms, nothing like it! I just love this stuff!!

Slight incline Bar press 3 warm ups (with db) 3x5/135, 145, 155
Pushups 4 sets to failure
Flat bar X reps 0 warm ups 3x12/120, 130, 140
Barbell curls 2 warm ups 2x6/85, 95
Triceps push downs 2 warm ups 2x6/80, 90
Rope curls 2x12/50, 65 SS
Lying db ext. 2x12/65, 65 (I used barbell)

Looking forward to back & shoulders tomorrow!

Legs

9-14-2010


Start: 6:30



I worked out at the gym today. I go there to use the leg press so I stayed and did my work out there. It really went well! I also used the leg press to do calves, which was great.

Leg press 2 warm ups 1x8/450, 2x8/540
Stiff leg bar 2 warm ups 3x8/205, 215, 225
Squats o warm ups 1x10/255, 2x15/265, 275
Walking lunges 2x10/20
Calf raises 2 warm ups 2x20/270

Back & Shoulders

Start: 5:00


I’m feeling really good after my work out. I move up a the weight on a couple of exercises. I just completed my second round of the A group ready to get started on the B group Tuesday.

Lat pull under 2 warm ups 2x6/140, 150
Bent over rows 2 warm ups 3x10/135, 145, 155
Rope pull down 1 warm ups 2x12/55, 65
Db press 2 warm ups 2x6/55
Front raises 2x12/30 SS
Seated Side raises 2x12/30 SS

Off day Monday, then hit it hard again Tuesday!

Chest & Arms

September 11, 2010

Start: 2:00


Great Chest and Arms workout! Moved up a little on bench, had my son help me on the last set. I got 4 reps, needed help on the 5th. Need to get more weight on the db’s, for incline and also shoulders. My goal is just trying to work real hard.

Flat bar press 2 warm ups 2x5/210, 215
Slight in db press 1 warm up 3x10/55
In db fly 1 warm up 2x12/45
Cable Curls 2 warm ups 1x10/65, 1x9/75
Rope press downs 2 warm ups 2x10/50, 55
Hammer curls 1x12/40, 1x12/45 SS
Dips (bench) 1x25/50, 1x25/60

Good day!

Legs

September 10, 2010

Start: 5:00


I had a pretty good work out today. Had to get in and get out because my son had to be at a football game tonight. But it was a strong work out.

Squats 3 warm ups 3x10 255, 265, 275
Leg Extensions 1 warm up 3x6/155, 165, 175
Leg curls 2 warm ups 2x8/65, 75
Calf raises 2 warm ups 2x20/230, 235

Next up Chest & Arms!

Back & Shoulders

September 9, 2010


Start: 8:00

I had a strong night on Back & Shoulders last night. I’m trying hard to make good gains in each work out. I’ve also been keeping a real eye on my macros. I think I’m doing everything right, but it gets frustrating when I get stuck at the same weight and have only lost 1.5 inches off my waist. I guess I’ll just have to see how the change in macros works. (Just hit me if I complain again would ya?)

Lat pull under 2 warm ups 2x6/140, 150 (I could do more but my lat machine doesn’t have the pads for my legs to go under. So when I pull down my body wants’ to lift up.)

Bent over rows 2 warm ups 3x10/135, 145, 155
Ropes pull down 1 warm up 2x12/55, 65
Db press 2 warm ups 2x6/55
Front raise 2x12/30 SS
Seated side lateral 2x12/30
Abs (hanging crunches) 2x20

Ready for legs on Friday!!!

Chest & Arms

Start: 7:30



Strong night tonight, had a great work out! Just felt real good, worked hard through every set. Marcos is also real good. Feeling good!

Flat bar press 3 warm ups 2x5/210
Slight in db press 1 warm up 3x10/55 (got to get the next set, 60’s)
In db flies 1 warm up 2x12/45
Cable curls 2 warm ups 2x10/65, 70
Rope press down 2 warm ups 2x10/50, 55
Hammer curl 2x12/40, 45 SS
Dips (bench) 1x25/45, 50

Shoulders & Back can’t wait!

Legs

Start: 8:00



Good night, I worked hard on legs. My I-band is still a little sore so I’m working in lungs a little easy. I’m starting off with DB.

Squats 3 warm ups 3x10/255, 265, 275
Leg extensions 1 warm up 3x6/155, 165, 175
Leg curls 2 warm ups 2x8/65, 75
DB lungs 1 warm up 2x10/25
Calf raises 2 warm ups 2x20/225, 230

Looking forward to Chest & Arms tomorrow!!

Back & Shoulders

Start: 1:00 PM


Good work out this afternoon on back & shoulders. The Saturday work outs are good because there earlier in the day. I don’t mind the evenings, but it’s nice to change it up a little.

Lat pull under 2 warm ups 2x6/135, 145
Bent over rows 2 warm ups 3x10/135, 145, 155
Rope pull down 1 warm up 2x12/50, 60
DB press 2 warm ups 2x6/50, 55
Front raise 2x12/25 SS
Seated side Laterals 2x12/30
Bicycle Crunches 1 warm up 2x20

Great week!

Chest & Arms

Start:7:30


Real great Chest & Arm work out last night. Felt strong and worked out hard!

Flat bar press 3 warm ups 2x5/205, 210
Slight in db press 1 warm up 3x10/55
In db flys 1 warm up 2x12/40, 45
Cable curls 2 warm ups 2x10/65, 75
Rope press downs 2 warm ups 2x10/50, 55
Hammer curls 1x12/45, 1x10/45 SS
Dips (bench) 2x25/35, 45

Legs

Start: 8:30


Great workout on legs tonight! I bumped up the weight on squats. Although I didn’t read my sheet to good, I only did 8 reps o the first to set it was still pretty good. Took 1 more week off lungs, the I-band is still a little tender. Better safe than sorry, I don’t need any real bad injuries.

Squats 3 warm ups 2x8/255, 1x10/265
Leg extensions 1 warm up 3x6/150, 160, 170
Leg curls 2 warm ups 2x8/60, 70
Calf raises 2 warm ups 2x20/220, 230

I’m looking forward to tomorrow chest & arms.