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  1. #91
    Senior Member gregger's Avatar
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    Feb 2011
    Location
    Elkhorn, NE
    Posts
    137
    Ahhh, arm work on a Friday... Nuttin' better

    Incline Bench Dumbbell Curl 50.67
    Set 1 : 25x10
    Set 2 : 30x10
    Set 3 : 35x10
    Set 4 : 40x8
    |
    Standing Reverse Grip Tricep PD 146.67
    Set 1 : 70x12
    Set 2 : 90x12
    Set 3 : 110x10
    |
    Cross Body Hammer Curl 53.33
    Set 1 : 25x10
    Set 2 : 30x10
    Set 3 : 40x10
    Set 4 : 25x15
    |
    Kneeling Tricep Cable Kickback 53.33
    Set 1 : 30x10
    Set 2 : 40x10
    Set 3 : 40x10
    |
    Cable Reverse Grip Curls 93.33
    Set 1 : 50x10
    Set 2 : 60x10
    Set 3 : 70x10
    |
    Close Triceps Pushup 28
    Set 1 : 28 Reps
    Set 2 : 20 Reps
    Set 3 : 12 Reps

  2. #92
    Senior Member gregger's Avatar
    Join Date
    Feb 2011
    Location
    Elkhorn, NE
    Posts
    137
    Start of a new week! Back day...

    Barbell Deadlift 332.5
    Set 1 : 255x5
    Set 2 : 285x5
    Set 3 : 285x5
    |
    Half Deads Lat Flair 234.33
    Set 1 : 185x8
    Set 2 : 185x8
    Set 3 : 185x8
    |
    Rope Lat Pull Down 146.67
    Set 1 : 90x10
    Set 2 : 90x10
    Set 3 : 110x10
    |
    One Arm DB Row Modified 46.67
    Set 1 : 35x10
    Set 2 : 35x10
    Set 3 : 35x10
    |
    Rope Standing Rows 200
    Set 1 : 90x10
    Set 2 : 120x10
    Set 3 : 150x10
    |
    Straight Arm Push Down Modified 160
    Set 1 : 80x10
    Set 2 : 100x10
    Set 3 : 120x10

  3. #93
    Senior Member gregger's Avatar
    Join Date
    Feb 2011
    Location
    Elkhorn, NE
    Posts
    137
    Needed a Chest only day today...

    Dumbbell Bench Press 114
    Set 1 : 50x12
    Set 2 : 70x12
    Set 3 : 80x10
    Set 4 : 90x8
    |
    Dumbbell Incline Fly 66.67
    Set 1 : 35x12
    Set 2 : 45x10
    Set 3 : 50x10
    |
    Dumbbell Pullover 106.67
    Set 1 : 60x10
    Set 2 : 70x10
    Set 3 : 80x10
    |
    Standing One Arm Cable Fly 84
    Set 1 : 40x12
    Set 2 : 50x12
    Set 3 : 60x12
    |
    Cable Inner Chest Press 56
    Set 1 : 30x12
    Set 2 : 40x12
    Set 3 : 50x12
    |
    Ring Push Ups to fail
    Set 1 : 10
    Set 2 : 10
    Set 3 : 8

    Health update...
    I got my latest test results back last night.
    Good news/Bad news I'm afraid...

    The good news is my kidney function is back to normal!
    My previous tests showed way too much Creatinine and the result was I had to back off the protein intake from 225g+ per day down to 95g per day.

    Bad news...
    I had to make up for the loss of protein calories so the Doc allowed me to increase my carb intake... Now my sugars (A1C fasting glucose) has trended up and if I don't get this back in check in 12wks I will need to get back on meds again...

    I cannot allow this to happen.
    So starting today I'm going back on my low carb rotation plan...
    The fall shows may get missed, but this is way too important... priorities.

  4. #94
    Senior Member gregger's Avatar
    Join Date
    Feb 2011
    Location
    Elkhorn, NE
    Posts
    137
    Big volume shoulder day today...
    I'm doing some product testing for GAT Nutrition.

    Today I'm testing a pre and post w/o combo...

    Seated Dumbbell Shoulder Press 63
    Set 1 : 30x15
    Set 2 : 35x15
    Set 3 : 40x15
    Set 4 : 45x12
    |
    Front Plate Raise 67.5
    Set 1 : 45x15
    Set 2 : 45x15
    Set 3 : 45x15
    Set 4 : 45x15
    superset with...
    Dumbbell Front Raise 20
    Set 1 : 15x10
    Set 2 : 15x10
    Set 3 : 15x10
    Set 4 : 15x10
    |
    Dumbbell Lateral Raise 33.33
    Set 1 : 25x10
    Set 2 : 15x10
    Set 3 : 12x10
    rest 60sec
    Set 4 : 20x10
    Set 5 : 15x10
    Set 6 : 12x10
    rest 60sec
    Set 7 : 20x10
    Set 8 : 15x10
    Set 9 : 12x10
    |
    Dumbbell Bent Over Rear Delt 33.33
    Set 1 : 25x10
    Set 2 : 25x10
    Set 3 : 25x10
    |
    Seated Cable Row to Neck 177.33
    Set 1 : 60x10
    Set 2 : 80x10
    Set 3 : 100x10
    Set 4 : 140x8
    |
    Cable Shrug 293.33
    Set 1 : 120x25
    Set 2 : 140x25
    Set 3 : 160x25

  5. #95
    Senior Member gregger's Avatar
    Join Date
    Feb 2011
    Location
    Elkhorn, NE
    Posts
    137
    Just one leg day this week...
    I'm testing GAT's "JetMass" post w/o... Orange cream, holy crap it's good tasting!

    Barbell Front Squat 206.67
    Set 1 : 115x10
    Set 2 : 135x10
    Set 3 : 155x10
    |
    Narrow Stance Leg Press 746.67
    Set 1 : 290x12
    Set 2 : 380x12
    Set 3 : 470x10
    Set 4 : 560x10
    |
    Kettlebell Sumo Squat 125
    Set 1 : 75x20
    Set 2 : 75x20
    Set 3 : 75x20
    |
    Leg Extensions 161
    Set 1 : 50x12
    Set 2 : 70x12
    Set 3 : 90x12
    Set 4 : 115x12
    |
    Standing Cable Leg Curl 146.67
    Set 1 : 90x10
    Set 2 : 110x10
    Set 3 : 110x10
    |
    Cable One Leg Calf Raise 182
    Set 1 : 110x15
    Set 2 : 120x15
    Set 3 : 130x12
    Last edited by gregger; 08-29-2013 at 06:57 PM.

  6. #96
    Senior Member gregger's Avatar
    Join Date
    Feb 2011
    Location
    Elkhorn, NE
    Posts
    137
    Friday = Arm Day obviously...

    EZ-Bar Curl 126.67
    Set 1 : 75x10
    Set 2 : 95x10
    Set 3 : 95x10
    Set 4 : 50x20
    |
    EZ Bar Tricep 21's
    Triceps Extension
    Set 1 : 45x7
    Set 2 : 75x7
    Close Grip Skull Crusher
    Set 1 : 45x7
    Set 2 : 75x7
    Close Grip Tricep Press
    Set 1 : 45x7
    Set 2 : 75x7

    Incline Dumbbell Curl 46.67
    Set 1 : 25x10
    Set 2 : 30x10
    Set 3 : 35x10
    |
    Cable Rope Overhead Triceps Extension 177.33
    Set 1 : 70x12
    Set 2 : 100x12
    Set 3 : 120x8
    Set 4 : 140x8
    |
    One Arm Prone (incline) Hammer DB Curl 46.67
    Set 1 : 25x12
    Set 2 : 30x12
    Set 3 : 35x10
    |
    Weighted Tricep Dips
    Set 1 : BW+25x12
    Set 2 : BW+25x10
    Set 3 : BW+25x10

    Now to chill the rest of the afternoon with a lot of non-productive desk time...

  7. #97
    Senior Member gregger's Avatar
    Join Date
    Feb 2011
    Location
    Elkhorn, NE
    Posts
    137
    All cardio last week... I'm not sure it helped kick start anything off for Sept...
    Felt good though!

  8. #98
    Senior Member gregger's Avatar
    Join Date
    Feb 2011
    Location
    Elkhorn, NE
    Posts
    137
    Back into weights today... Back work!

    Hammer Pull Up
    Set 1 : BWx15
    Set 2 : BWx12
    Set 3 : BWx10
    |
    Narrow Grip Lat Pull Down
    Set 1 : 90x15
    Set 2 : 140x10
    Set 3 : 180x8
    Set 4 : 200x8
    |
    Barbell Bent Over Row
    Set 1 : 135x10
    Set 2 : 185x10
    Set 3 : 185x10
    Set 4 : 135x12
    |
    One Arm Dumbbell Row
    Set 1 : 130x8
    Set 2 : 130x8
    Set 3 : 130x8
    |
    Straight Arm Push Down
    Set 1 : 80x12
    Set 2 : 100x10
    Set 3 : 120x10

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