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Worked on the chest today...
Dumbbell Incline Bench Press 101.33
Set 1 : 60x10
Set 2 : 60x10
Set 3 : 70x10
Set 4 : 80x8
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Dumbbell Decline Bench Press 70 Set 1 : 50x12
Set 2 : 50x12
Set 3 : 50x10
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Ring Push Ups
Set 1 : 15
Set 2 : 13
Set 3 : 12
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Cable Lower Chest Raise 56
Set 1 : 30x12
Set 2 : 40x12
Set 3 : 40x12
Wanted to throw one more in there; some Hi to Lo crossovers... but, work was calling... ugh!
Needed to get a good back w/o in this week!
Wide Grip Lat Pulldown 186.67
Set 1 : 90x12
Set 2 : 110x12
Set 3 : 140x10
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Standing Cable Row 240
Set 1 : 100x15
Set 2 : 120x15
Set 3 : 140x15
Set 4 : 160x15
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One Arm Lat Pulldown 186.67
Set 1 : 100x10
Set 2 : 120x10
Set 3 : 140x10
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EZ Bar Reverse Grip Bent Over Row 234.33
Set 1 : 85x15
Set 2 : 115x12
Set 3 : 165x12
Set 4 : 185x8
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Full Range Of Motion Lat Pulldown 80
Set 1 : 50x10
Set 2 : 60x10
Set 3 : 60x10
It's Thursday... Time to hit the legs again!!
Narrow Stance Leg Press 823.33
Set 1 : 290x10
Set 2 : 380x10
Set 3 : 470x10
Set 4 : 560x10
Set 5 : 650x8
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Dumbbell Stiff Leg Deadlift 106.67
Set 1 : 80x10
Set 2 : 80x10
Set 3 : 80x8
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Calf Press On Leg Press 626.67
Set 1 : 290x12
Set 2 : 380x12
Set 3 : 470x10
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Rear Leg Up DB Lunges 38
Set 1 : 25x10
Set 2 : 25x10
Set 3 : 30x8
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Standing Cable Leg Curl 133.33
Set 1 : 60x12
Set 2 : 80x10
Set 3 : 100x10
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Bodyweight Standing Calf Raise 25
Set 1 : 25 Reps
Set 2 : 25 Reps
Set 3 : 25 Reps
Set 4 : 25 Reps
After a week of putting in the hard work it's finally time to get to those arms!
Incline Dumbbell Curl 46.67
Set 1 : 25x10
Set 2 : 30x10
Set 3 : 35x10
|
Barbell Close Grip Bench Press 234.33
Set 1 : 115x12
Set 2 : 135x12
Set 3 : 155x10
Set 4 : 185x8
|
Kneeling Cable Concentration Curl (crouched; elbows on knees)
Set 1 : 80x12
Set 2 : 100x12
Set 3 : 120x12
Set 4 : 140x8
|
One Arm Tricep Cable Pushdown 93.33
Set 1 : 50x12
Set 2 : 70x10
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Ball Grip one arm push down 66.67
Set 1 : 50x10
Set 2 : 50x10
|
Reverse One Arm Cable Tricep Extension 40
Set 1 : 30x10
Set 2 : 30x10
|
Hammer Curls 53.33
Set 1 : 30x12
Set 2 : 40x10
Set 3 : 40x10
|
Bodyweight Dips to fail
Set 1 : 15
Set 2 : 12
Monday, Monday... It was all i'd hoped it would be...
If you get that reference, then you're old like me! LOL
Barbell Front Squat 171
Set 1 : 115x12
Set 2 : 135x8
Set 3 : 135x8
|
One Legged Leg Press Machine 430.67
Set 1 : 200x12
Set 2 : 290x10
Set 3 : 340x8
super set with...
Calf Press On Leg Press 566.67
Set 1 : 200x20
Set 2 : 290x20
Set 3 : 340x20
|
Decline Bench Dumbbell Lunge 60
Set 1 : 25x10
Set 2 : 35x10
Set 3 : 45x10
|
Standing Cable Leg Curl 146.67
Set 1 : 70x12
Set 2 : 90x12
Set 3 : 110x10
super set with...
fitness ball leg curls
Set 1 : 16
Set 2 : 16
Set 3 : 16
|
One Leg Cable Standing Calf Raise 184
Set 1 : 80x20
Set 2 : 100x20
Set 3 : 120x16
Tuesday is fast becoming my big bad back day!
Pull Ups Close Neut 277.5
Set 1 : 185x15
Set 2 : 185x12
Set 3 : 185x10
|
Wide Grip Lat Pulldown 213.33
Set 1 : 90x12
Set 2 : 140x10
Set 3 : 160x10
|
One Arm Dumbbell Row 106.67
Set 1 : 80x10
Set 2 : 50x10
Set 3 : 30x10
Set 4 : 80x10
Set 5 : 50x10
Set 6 : 30x10
Set 7 : 80x10
Set 8 : 50x10
Set 9 : 30x10
|
Wide Grip Seated Row 225
Set 1 : 100x15
Set 2 : 120x15
Set 3 : 150x15
|
Standing V-Bar Row 224
Set 1 : 120x12
Set 2 : 140x12
Set 3 : 160x12
Some shoulders... some traps...
DB One Arm Seated Press 66.67
Set 1 : 50x10
Set 2 : 50x10
Set 3 : 50x10
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Barbell Incline Shoulder Raise 161
Set 1 : 95x12
Set 2 : 115x12
Set 3 : 115x12
|
Cable Front Raise Rev Stance 60
Set 1 : 30x15
Set 2 : 40x15
Set 3 : 40x15
|
Cable Up Right Row 140
Set 1 : 80x12
Set 2 : 100x12
Set 3 : 100x12
|
Barbell Shrug 285
Set 1 : 135x10
Set 2 : 225x8
Set 3 : 225x8
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Dumbbell One Arm Up Right Row 80
Set 1 : 40x10
Set 2 : 60x10
Set 3 : 60x10
|
Cable Rope Rear Delt Row 160
Set 1 : 80x10
Set 2 : 100x10
Set 3 : 120x10
And back to legs today... short and sweet!
Narrow Stance Leg Press 823.33
Set 1 : 200x12
Set 2 : 380x12
Set 3 : 470x12
Set 4 : 560x10
Set 5 : 650x8
|
Romanian Dead Lift 348.33
Set 1 : 185x8
Set 2 : 225x8
Set 3 : 245x8
Set 4 : 275x8
|
Standing Cable Leg Curl 154
Set 1 : 70x12
Set 2 : 90x12
Set 3 : 110x12
|
One Leg Standing Bodyweight Calf Raise
Set 1 : 20
Set 2 : 20
Set 3 : 20
Keep up the good work man! Us old dogs got to be tough!
We are tough!Quote:
Originally Posted by Mark Spivey
and in a way I think our age helps us too; stubborn, hard headed, we take on a project in this case ourselves, and give it hell.
I'm not saying necessarily all young people are lazy, but we've all seen the kids in the gym lounging around taking up valuable time and space... hahaha...
It's a big reason I've left the "Lifetimes" and "24 HR" gyms...