The People Log : Desire meets discipline (spence's log)

  • Posted by a hidden member.
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    Jul 13, 2010 2:31 AM GMT
    hey gang. i figured i would post up here as well . so people can see im working my butt off as well and not just giving random advice . so here we go . my plan ...

    Basics

    Name : Spence
    Height: 5'6 (coming to terms i'm not 5'7 )
    weight: 180 started ...but now down to 157 pounds (was in a competition)
    bodyfat: who knows . not sure dont care

    Training
    (i will be doing 2-3 warm up sets but not listing. just worksets. )

    week 1

    A1..Day one would be Monday

    Chest: 11- 15 RP------------ Hammer strength incline bench press
    Shoulders:20-30 RP---------- Seated dumbbell shoulder press
    Triceps: 11- 15 RP------------ Dip assisted machine
    Back Width: 15- 20 RP------------Hammer strength lat pulldown
    Back Thickness (Rows): 11-20 RP ------ MTS Hammer strength rows

    B1..Day two would be Wednesday:

    Biceps: 15-20 RP----------------Barbell standing curl
    Forearms: 12-20 Straight-----------Hammer curl
    Calves: 10 to 12 Straight-------------seated calf raise
    Hamstrings: 20- 30-------------Lying leg curl
    Quads: 6-10 Heavy, 20 straight -----------Squat barbell

    A2..Day three would be Friday:

    Chest: 11- 15 RP-------------------- Hammer strength Decline press
    Shoulders: 11- 15 RP----------------Hammer strength Shoulder press
    Triceps: 11- 15 RP-----------------reverse grip bench presses
    Back Width: 15- 20----------------------Rack chins (legs on something with bar)
    Back Thickness (Rows): 10-12 RP, 7-9 heavier rp ------ T-bar rows

    (Sat+sun off)

    week 2

    B2..Monday:

    Biceps: 15-20 RP------------------Dumbbell alternating curl
    Forearms:15-20 rep-------------Pinwheel curl
    (a diagonal hammer curl, in which you bring the weight to your chest)
    Calves: 12 Straight(super slow fashion)--------------- Standing calf raise
    Hamstrings: 20- 30----------------seated leg curl
    Quads: 6-10 Heavy, 20-------------Leg press

    A3...wed:

    Chest: 11- 15 RP-------------------- Hammer strength chest press
    Shoulders: 11- 15 RP--------------- Standing shoulder press barbell
    Triceps: 20-30 RP---------------- bench lying tricep extention
    Back Width: 15- 20---------------------- Regular lat pull down machine close grip
    Back Thickness (Rows):10-12 , 7-9 heavier ------Deadlifts

    B3...fri:


    Biceps: 15-20 RP----------------Cable curl
    Forearms: 15-20 RP-----------reverse grip one arm cable curls
    Calves: 12 Straight (super slow fashion)-------------Leg press calf raise
    Hamstrings: 20- 30-------------Standing leg curl
    Quads: 6-10 Heavy, 20-----------hack squat

    next monday repeat cycle with A1


    What to expect from this log ?

    Same humor. Same irreverent attitude and views. Log is here to inform yet also make your day when your hammies are blasted and feeling like jello. when you just wanna relax and have a mindless day with a friend. come to my log .

    Aside from that we are also going to learn valuable tips hopefully along the way and become the best shape ever.

    This is a log of the people so feel free to share views. Post pics . Do whatever you want. I am only here to share my journey and have a party journal .

    Supplements?
    1. Multi vitiamin
    2. Whey protein
    3. Food
    4. Eventually creatine (not quite yet.)
    5. Fish oil
    6. Tons of water.

    Goals
    1. working on getting ACE certification (thanks JDsmith)== Mommy wow im a big kid now . Going to turn my passion into a career . --- a year
    2. going to still lean out and slow bulk for now --- 7 month ..january
    3. still work on rehabilition of my shoulder. --unlimited
    4.Working on gettin website up and running -- september ish

    for all those that joined me and encouraged me in my Get shredded log . Thanks I mean i got so many views. and i appreciated all who helped me and let me learn from you along the way ...Now to my next chapter.

    biggest thing u learned after being 34 ?
    stretching . for sure ! i am doing regular stretching on days off. and also in between sets. what type of stretching. P90x stretching and things i learned on my own .

    warms ups and stretching is the bodybuilders gold !
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    Jul 13, 2010 2:32 AM GMT
    Todays workout

    Chest:
    11- 15 RP--Hammer strength incline bench press @55 pounds x7 (7 times),x4,x4 (go up)
    Shoulders:
    20-30 RP--Seated dumbbell shoulder press @20 pounds x10,x11,x9 (go up)
    Triceps:
    11- 15 RP--Dip assisted machine @22 pounds (asst.)x 5,x6,x5 (go up)
    Back Width:
    15- 20 RP--Hammer strength lat pulldown @55 pounds x10,x10 (go up)
    Back Thickness (Rows):
    11-20 RP -- MTS Hammer strength rows @60 pounds x6,x6,x6,x3

    I know what your saying ...SPENCE ...why all the machines? well its the type of my shoulder rehabilitation. this is the progression due to range of motion and ablity of shoulder weights.

    Bands to machines to some free weights to all free weights.

    Most of machine weights are due to shoulders and the impacts of them. i can already tell i will be sore tomorrow and doing the dips i can feel those. dont worry doing the stretches to make sure i maximize ..

    (yes weights are low due to just coming out of rehab so going to take it slow and ramp it up slowly so i can still rehab shoulder ..rather than go back to what i was and have injury again )

    well all for now !
  • Posted by a hidden member.
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    Jul 13, 2010 4:30 AM GMT
    I hear ya - given my own shoulder injury I went from bands to machines with good results (am looking and feeling better than I did in April) and am just dipping my toe into free weights again. Also on the same supplements (though I mix glutamine in with the whey) and never used creatine and don't plan on using it, at least not for a long while - don't need to artificially inflate my strength when my shoulder's not ready to be pushing more weight.
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    Jul 14, 2010 12:36 AM GMT
    eagermuscle saidI hear ya - given my own shoulder injury I went from bands to machines with good results (am looking and feeling better than I did in April) and am just dipping my toe into free weights again. Also on the same supplements (though I mix glutamine in with the whey) and never used creatine and don't plan on using it, at least not for a long while - don't need to artificially inflate my strength when my shoulder's not ready to be pushing more weight.


    I'm telling u best to my recover of shoulder is always doing these..

    http://www.youtube.com/watch?v=dNilld58tks

    and

    http://www.youtube.com/watch?v=Y8oLAjO3hd8&feature=related

    http://www.youtube.com/watch?v=eQ0qxpEXfbM

    take ur time ..def always rehab it . I would also do the dips with assisted machine if u can .
    but i am learning this is a life long process with my shoulders .
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    Jul 14, 2010 1:12 AM GMT
    newbie2bb saidbiggest thing u learned after being 34 ?
    stretching . for sure ! i am doing regular stretching on days off. and also in between sets.
    I thought I was the only person who did that...it's my little secret that lets me get a fucking killer pump every workout. icon_wink.gif
  • Posted by a hidden member.
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    Jul 14, 2010 2:58 AM GMT
    paulflexes said
    newbie2bb saidbiggest thing u learned after being 34 ?
    stretching . for sure ! i am doing regular stretching on days off. and also in between sets.
    I thought I was the only person who did that...it's my little secret that lets me get a fucking killer pump every workout. icon_wink.gif



    Highly recommend P90x for stretching or

    http://www.elitefitness.com/forum/weight-training-weight-lifting/dc-training-extreme-stretching-206102.html

    and for abs the P90x ab ripper is grand !

    thanks for join in my log !
  • Posted by a hidden member.
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    Jul 14, 2010 3:17 AM GMT
    Yep, I do the interior and scapular rotations all the time, and have worked up to assisted dips. Don't know about the first link, it didn't work.
  • Posted by a hidden member.
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    Jul 14, 2010 3:23 AM GMT
    eagermuscle saidYep, I do the interior and scapular rotations all the time, and have worked up to assisted dips. Don't know about the first link, it didn't work.


    fixed sorry thanks for letting me know !
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    Jul 14, 2010 9:57 PM GMT
    B1..Day two would be Wednesday:
    Time :
    start - 626 am
    finish- 702 am

    Biceps: 15-20 RP------Barbell standing curl
    @80 pounds x7,x8,x4 (go up)

    Forearms: 12-20 RP-----------Hammer curl
    @35 pounds x6,x10,x6 (go up)

    Calves:10 -12 Straight---seated calf raise (hold for 15 seconds @top)
    @80 pounds x12 (go up)

    Hamstrings: 20- 30 RP ----MTS Hammer strength Kneeling curl
    Left:@50 pounds x10,x6,x8,x6 (go up)
    Right:@50 pounds x10,x8,x10,x4 (go up)

    Quads: 6-10 Heavy, 20 straight ----Squat barbell
    heavy set : @205 x 10 (go up)
    Straight set: @185 pounds x16 ..had to rack for safety then 1 min rest did 4 more total 20 reps

    Omgosh i sweated so much in such a short time . and doing 20 reps after a heavy set my legs are already burning and i thought i might throw up. but over all a great workout .
    I definately am gettin strength back. and of course i did stretching after each body part !

    ***edit **
    got to work mandatory OT for next 3 weeks ...at least 5 hours each week. NO MORE TANG SANDWHICH'S and i can afford cereal with milk cause that cereal and water was gettin bland.
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    Jul 17, 2010 7:37 PM GMT
    (all those who are wondering the hammer strength is the type where it works indivisual parts of the body )

    time in gym : 2:40pm
    time left : 305 pm

    Chest: 11- 15 RP--- Hammer strength Decline press
    @50 pounds x4, x6, x5 (go up)

    Shoulders: 11- 15 RP----Hammer strength Shoulder press
    @60 pounds x7, x5, x5 (go up)

    Triceps: 11- 15 RP----reverse grip bench presses
    @75 pounds x7, x10, x4 (go up)

    Back Width: 15- 20---Rack chins (legs on something with bar)
    @5 pounds in lap x7, x8 (go up)

    Back Thickness (Rows): 10-12 heavy set , 7-9 heaviest ---- T-bar rows
    @45 x10 (heavy)
    @50 x7 (heaviest) stay .

    Felt good today. shoulder tad agitated but all good cause next tomorrow is rest day . and then will hit gym monday in afternoon . might do cardio tomorrow . not sure. other than that first week in the bag .

    Man I tell u what this is first day since doing my legs on wed . i can finally walk without looking like a duck ! I like doing diffrent exercises each workout keeps my mind from wondering. well all for now folks hope u have a groovy weekend

    also Monday starting a new supplement to aid in fat loss . the best one out on the market . stay tuned
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    Jul 19, 2010 9:58 PM GMT
    Monday

    time in : 250pm

    time out: 4:00 pm

    Leg press: 3X15

    1st circuit : 90 pounds x15,x15,x15

    2nd circuit: 90 pounds x15,x15,x15 (stay at 90 pounds)

    Leg curl: 3x15

    1st circuit :50 pounds x15,x15,x15

    2nd circuit:50 pounds x15,x15,x15 (stay at 50 pounds)

    Incline bench: 3X15

    1st circuit :85 pounds x15,75 pounds x15, 75 pounds x7 (go lower 60 pounds)

    2nd circuit: 60 pounds x15,x15,x12

    Cable Rows: 3X15

    1st circuit :55 pounds x15,x15,x15

    2nd circuit:55 pounds x15,x15,x15 (stay at 55 pounds)

    Lateral raise: 2-3X15

    1st circuit :5 pounds x15,x15,x15

    2nd circuit:2.5 pounds x15,x15,x15 (start lower at 2.5 pounds)

    Calf raise: 3X15

    1st circuit :95 pounds x15,x15,x15

    2nd circuit: 95 pounds x15,x15,x15 (stay at 95 pounds)

    Biceps curl: 2X15

    1st circuit :50 pounds x15,x15

    2nd circuit: 40 pounds x15,x15 (start at 40 pounds )

    Triceps pushdown: 2X15

    1st circuit : 60 pounds x15,x15

    2nd circuit: 60 pounds x15,x15



    so did 2 circuits fun times . Before noah says " hey stick with one workout ." i had to change due to i was going all Rambo and with my shoulder i didn't wanna re injure it so going with more sets at a lower weight. So i will be lifting smart . I will say i felt the burn and also sweated more than normal . it was a nice change of pace. weights i will be playing with probably couple more sessions since adding one more circuit.
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    Jul 21, 2010 12:20 AM GMT
    Tuesday
    time in : 625 pm
    time out: 725 pm

    Leg press: 3X15
    1st circuit : 90 pounds x15,x15,x15
    2nd circuit: 90 pounds x15,x15,x15 (go up in weight)

    Leg curl: 3x15
    1st circuit :50 pounds x15,x15,x15
    2nd circuit:50 pounds x15,x15,x15 (go up)

    Bench Press 3X15
    1st circuit :60 pounds x15, x15, 75 pounds x15
    2nd circuit: 45 pounds x15,x15,x15 (stay shoulder issues )

    Lat Pulldown: 3X15
    1st circuit :50 pounds x15,x15,x15
    2nd circuit:50 pounds x15,x15,x15 (stay )

    Front Lateral raise: 2-3X15
    1st circuit :3 pounds x15,x15,x15
    2nd circuit:3 pounds x15,x15,x15 (go up)

    Calf raise: 3X15
    1st circuit :110 pounds x15,x15,x15
    2nd circuit: 110 pounds x15,x15,x15 (stay)

    Biceps curl: 2X15
    1st circuit :30 pounds x15,x15,15
    2nd circuit: 30 pounds x15,x15, x15 (go up)

    Triceps pushdown: 2X15
    1st circuit : 40 pounds x15,x15
    2nd circuit: 40 pounds x15,x15

    ok so awesome workout . however so glad i went with this system rather than what i was. cause today shoulder was tender to the touch hence why shifting in weights. rule number 1 : listen to your body. even on bench press could feel it in shoulder. So i left ego at door and just did what i could. was awesome work out . as usual sweat like crazy . tomorrow is off day but might do cardio during am not sure . will guage how i feel tomorrow.

    anyone out there feel free to say hi ..
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    Jul 22, 2010 1:53 AM GMT
    cardio PM

    Miles: 2.02
    Duration : 35 minutes
    Incline :6.5
    speed : 3.5

    awesome workout . tomorrow suppose to do cardio in am (which is ok ) then workout during the PM however shoulder still sore to the touch from the previous workouts will gauge it . if still sore then will move it to friday and maybe cardio twice

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    Jul 22, 2010 11:33 PM GMT
    Thurs PM workout
    All hammer strength are invidual legs/arms per side

    Leg press: 2X12
    90 pounds x12,12 (go up)

    Standing Leg curl: 2X6-12
    40 pounds x12,12 (go up)

    Hammer strength Leg extension: 2X12
    40 pounds x12,12 Felt the burn (go up)

    Cybex Seated leg curl: 1-2X6-12
    50 pounds x12,12 (go up)

    Calf raise: 4X12

    90 pounds x12,x12,x12,x12 (go up)

    Hammer strength incline : 2X12
    30 pounds x12,x12 (really felt these in shoulder ..stay)

    Hammer strength HTS row: 2X12
    50 pounds x12,x12 (stay )

    Decline bench press: 2X12
    30 pounds x12,x12 (def tight but stay .)

    Lat Pulldown : 2X12
    50 pounds x12,x12 (go up)

    Lateral raise: 3X12
    3 pounds x12,x12 (go up felt decent )

    Biceps curl: 2X12
    30 pounds x12,x12 (go up)

    Triceps pushdown: 2X12
    40 pounds x12,x12 (stay)

    over all good workout . was in and out of gym within 40 min. this workout tried to do 75 percent of max. Shoulder was still tad sensitive to touch but not enuf that i would scrap the routine. Did play it safe with weights for now but all good . gives me room to improve.
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    Jul 25, 2010 12:21 AM GMT
    sat workout

    Squat 3x6
    195 pounds x6,x6,x6 (go up tad) pretty good shoulder decent

    Calf raise 3x6
    170 pounds x6,x6,x6 (go up)

    Flat bench 3x6
    115 pounds x6,x6,x6 (go up but still my weakest lift)

    Bent over row: 3x6
    60 pounds x6,x6,x6 (switch to dumbbells lower back killing)

    Barbell Incline bench 3x6
    115 pounds x6, 105 pounds x5, 105 pounds x3 (start at 105 pounds)

    Pulldown 3x6
    80 pounds x6, x6, x6 (stay . wanna build shoulder up kinda scary on it)

    Front squat 3x6
    115 pounds x3,x3,x3 ..(stay ..ugh shoulder was weak holding but will keep it . and work on how i kriss kross place it on arms)

    Dumbbells Shoulder press 3x6
    35 pounds x6,x6,x6 (crackling but fine. might go up)

    Rear lateral Machine 3x6
    75 pounds x6,x6,x6 (again scary cause of shoulder injury might stay)

    Barbell curl 3x6
    60 pounds x6,x6,x6 (go up )

    Close grip bench 3x6
    85 pounds x6,x6,x6 (go up)

    its crazy what u can do on a carb up workout . i did well i think. did well on shoulders so wasnt to bad. hate that i suck now on front squats but i kept them cause i know they are best exercise. Core needs work so will add on days off ..drag flys and routine suggested before to make abs pop. this time i wont over due it like last time where i strained stomach muscle and couldnt sneeze without tears . anyhow gym was empty ..so that was good.

    rest day tomorrow so fun fun . and start of the low carbs again woot woot . goal this week lose 2 pounds .

    Hi to anyone reading this .u can say hi or something lol . its like silent and serious lol
  • Posted by a hidden member.
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    Jul 25, 2010 12:33 AM GMT
    Hey Spence!

    Workouts are looking pretty good. Way to rock the front squats, even with shoulder troubles. They can put a lot of strain on the shoulders. And they just suck. icon_lol.gif

    I don't know if I can post here AND PN. Gonna get confused where I say what and when. icon_biggrin.gif
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    Jul 25, 2010 12:38 AM GMT
    I know right . and then blurt out something way out of line.. a gay line lol ..out urself
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    Jul 25, 2010 12:45 AM GMT
    newbie2bb saidI know right . and then blurt out something way out of line.. a gay line lol ..out urself


    Not worried about being out at PN. I just never think to post anything about my persuasion there. I guess I could tell them my partner thinks PN is crazy because he can eat Swedish Fish by the fistful and stay lean and mean.

    What a bitch.

    Plus I know how much they appreciate you on PN. They really don't care if we like guys or girls.
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    Jul 25, 2010 12:50 AM GMT
    Horsepower said
    newbie2bb saidI know right . and then blurt out something way out of line.. a gay line lol ..out urself


    Not worried about being out at PN. I just never think to post anything about my persuasion there. I guess I could tell them my partner thinks PN is crazy because he can eat Swedish Fish by the fistful and stay lean and mean.

    What a bitch.

    Plus I know how much they appreciate you on PN. They really don't care if we like guys or girls.


    thats true . my wisdom is known thru PN and humor ...and they know me and my partner . I love it over there. get more friends and chat. and then i come here and look at the thread i started about Q and A ..only two posters where like u give general advise and that sometimes work blah blah blah. but seriously it does work if u listen ..it not general its proven .

    oh well i fight the good fight

    yay i feel yas mine eats wendys like its out of style and chicken nuggets and then followed by dairy queen . and stay skinny ..fucker
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    Jul 26, 2010 5:52 PM GMT
    Monday
    time in : 12 ish
    time out: 1:30 ish

    Leg press: 3X15
    1st circuit : 95 pounds x15,x15,x15
    2nd circuit: 95 pounds x15,x15,x15 (go up)

    Leg curl: 3x15
    1st circuit :55 pounds x15,x15,x15
    2nd circuit:55 pounds x15,x15,x15 (go up)

    Incline bench: 3X15
    1st circuit :65 pounds x15,x15,x15
    2nd circuit: 65 pounds x15,x15,x15 (go up)

    Cable Rows: 3X15
    1st circuit :60 pounds x15,x15,x15
    2nd circuit:55 pounds x15,x15,x15 (start at 50 pounds)ready to puke lol

    Lateral raise: 2-3X15
    1st circuit :5 pounds x15,x15,x15
    2nd circuit:5 pounds x15,x15,x15 (stay)

    Calf raise: 3X15
    1st circuit :100 pounds x15,x15,x15
    2nd circuit: 100 pounds x15,x15,x15 (go up)

    Biceps curl: 2X15
    1st circuit :50 pounds x15,x15
    2nd circuit: 50 pounds x15,x12 (stay)

    Triceps pushdown: 2X15
    1st circuit : 45 pounds x15,x15
    2nd circuit: 45 pounds x15,x15(go up)

    exciting workout today. kinda disappointed that tricep went down but all good cause i hit it hard with the others. also on the leg press not sure how much the rack is on it but not counting that in my totals other than that back to the grind. felt good though . i can tell im gonna be sore already . now time for my salmon lunch and just chill. Found a copy of Inception so will be watching that today . woot .
  • Geoedward

    Posts: 657

    Jul 26, 2010 6:14 PM GMT
    newbie,
    I just want to say thank you. I think it is really awesome that you want to help us with getting into shape and have no problems answering our questions. Keep up the good work! icon_smile.gif
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    Jul 26, 2010 11:56 PM GMT
    Geoedward saidnewbie,
    I just want to say thank you. I think it is really awesome that you want to help us with getting into shape and have no problems answering our questions. Keep up the good work! icon_smile.gif


    names spence! but all good i just like to help people out . its my thing . and if any other questions feel free to ask. always here and dont mind it at all . even email if wanna be discreet and i try to get back as quick as i can
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    Aug 02, 2010 7:22 PM GMT
    time in gym... 1 hour

    Leg press: 3X15 (not counting sled weight ..me thinks its 75#)
    1st circuit : 130 pounds x15,x15,x15
    2nd circuit: 110 pounds x15,x15,x15 (start at 115#)

    Leg curl: 3x15
    1st circuit :70 pounds x15,x15,x15
    2nd circuit:70 pounds x15,x15,x15 (stay)

    Incline bench: 3X15
    1st circuit :85 pounds x15,75 pounds x15, 75 pounds x10
    2nd circuit: 70 pounds x15,x15,x8 (start 70#)

    Cable Rows: 3X15
    1st circuit :50 pounds x15,x15,x15
    2nd circuit:50 pounds x15,x15,x15 (go up)

    Lateral raise: 2-3X15
    1st circuit :5 pounds x15,x15,x15
    2nd circuit:5 pounds x15,x15,x15 (stay)

    Calf raise: 3X15
    1st circuit :100 pounds x15,x15,x15
    2nd circuit: 100 pounds x15,x15,x15 (go up)

    Biceps curl: 2X15
    1st circuit :50 pounds x15,x15
    2nd circuit: 50 pounds x15,x11 (stay)

    Triceps pushdown: 2X15
    1st circuit : 60 pounds x15,x15
    2nd circuit: 60 pounds x15,x15(go up)

    really didnt wanna go into gym but just said F it and went to gym. I busted it out pretty good despite wanting to puke all the way thru . stoopid ibs . but anyhow great day . 100 percent compliance so far. two tilapia (thanks zip and steam) 2 cups of broc ..and a whey shake with oats. and then will have 2 chicken breast tonight with mix veg melody and top it with shake and two tblspoon of PB. and then bedtime meal 2 cans of tuna in water mixed with mircle whip and relish. easy peasy
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    Aug 05, 2010 1:21 AM GMT
    back loggin august 3rd

    Tuesday

    1 hour 10 min in gym .

    Leg press: 3X15
    1st circuit : 100 pounds x15,x15,x15
    2nd circuit: 100 pounds x15,x15,x15 (go up)

    Leg curl: 3x15
    1st circuit : 50 pounds x15,x15,x15
    2nd circuit:50 pounds x15,x15,x15 (go up)

    bench: 3X15
    1st circuit :85 pounds x15, 75 pounds x15,x15
    2nd circuit: 75 pounds x15,x15,x12 (stay)

    Lat pulldown: 3X15
    1st circuit :60 pounds x15,x15,x15
    2nd circuit:60 pounds x15,x15,x10 (stay)

    Lateral raise front : 3X15
    1st circuit :5 pounds x15,x15,x15
    2nd circuit:5 pounds x15,x15,x15 (up)

    Calf raise: 3X15
    1st circuit :110 pounds x15,x15,x15
    2nd circuit: 110 pounds x15,x15,x15 (go up)

    Biceps curl: 2X15
    1st circuit :50 pounds x15,x15
    2nd circuit: 50 pounds x15,x15 (up)

    Triceps pushdown: 2X15
    1st circuit : 50 pounds x15,x15
    2nd circuit: 50 pounds x15,x15(go up)

    Nice workout . I made the above by myself for dinner . isnt much prep but took me a hour to find all the stuff. much less basil and eggplant . i had no idea except it was purple . i think mario bro game had one in it . but was uber compliant and ate it . doesnt look show quality but was delicious . other than that great workout cause i just did one monday so weights tad low but all good cause was suppose to be a 75 percent weight day . rest day tomorrow but being middle age is challenging me and has old timers disease already i will do my cardio and ab routine.


    wed off day but did cardio Soooo yeah crazy workout today. i so prefer weights.


    15 min HITT cardio ...

    how did i do it ..great question..


    set it on speed of 8 no incline

    ran for as long as i could estimate 1 to 1.5 min and then jump off it for 30 to 40 seconds ..

    could only do 15 minutes will shoot for ten min increments from here on out . wanna at least get up to 30 min

    weights tomorrow.

    now for eggplant pizza .... and slices of tomato's ... hey its cheap and easy... just like me



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    Aug 05, 2010 11:43 PM GMT
    STFU FRIDAY WORKOUT
    (this is my power carb'd up workout !)

    Squat 3x6
    195 pounds x6,x6,x6 (up a tad)

    Calf raise 3x6
    190 pounds x6,x6,x6 (stay)

    Flat bench 3x6
    120 pounds x6,x6,x6 (up a tad)

    Bent over row dumbells : 3x6
    50 pounds x6,x6,x6 (up a tad)

    Barbell Incline bench 3x6
    105 pounds x6,x6,x6 (stay)

    Pulldown 3x6
    80 pounds x6,x6,x6 (up a tad)

    Deadlifts 1x6
    205 pounds x6 (up a tad , one work set )

    Dumbbells Shoulder press 3x6
    45 pounds x6,x6,x6 (up a tad)

    Rear lateral Machine 3x6
    85 pounds x6,x6,x6 (up a tad)

    Barbell curl 3x6
    80 pounds x6,x6,x6 (stay)

    Close grip bench 3x6
    95 pounds x6,x6,x6 (up a tad)

    today was a great day. seriously i repeated "Jimi gotta beat him . im in a competition i gotta do better than 3rd. ". so all good i have done just that. the up a tad means maybe 5 pounds. so very happy with it and also happy with shoulder being stable . I even got two compliments from fellow lifters saying good job in coming back . and lifting the big boy weights. felt good. now to dinner . no not eggplant just boring tonight chicken and veggies