Greg's Log (Take that Young People!)

[gregger]

Happy Monday folks... For me it's a Leg Day!

Barbell Front Squat 196.33
Set 1 : 135x8
Set 2 : 155x8
Set 3 : 155x8
|
Narrow Leg Press 756
Set 1 : 200x15
Set 2 : 380x10
Set 3 : 470x10
Set 4 : 560x8
Set 5 : 630x6 (got to be a PR!)
|
Dumbbell Rear Lunge 46.67
Set 1 : 25x10
Set 2 : 30x10
Set 3 : 35x10
|
Standing Cable Leg Curl 120
Set 1 : 40x15
Set 2 : 60x15
Set 3 : 80x15
|
Fitness Ball Leg Curls 38.33
with 25lb plate on my stomach
Set 1 : 25x16
Set 2 : 25x16
Set 3 : 25x16
|
One Leg Cable Calf Raise 196
Set 1 : 100x12
Set 2 : 120x12
Set 3 : 140x12
|
Bodyweight Standing Calf Raise 25
Set 1 : 25 Laps/Reps
Set 2 : 25 Laps/Reps
Set 3 : 25 Laps/Reps
Set 4 : 25 Laps/Reps

[gregger]

Just back work today...

Pull Ups Close Neut 273
3 sets to fail
Set 1 : 182x15
Set 2 : 182x10
Set 3 : 182x10
|
Wide Grip Lat Pulldown 186.67
Set 1 : 90x12
Set 2 : 110x10
Set 3 : 140x10
|
Half Deads Lat Flair 259.67
Set 1 : 135x8
Set 2 : 185x8
Set 3 : 205x8
|
Reverse Grip EZ Bar Upright Row 220
Set 1 : 115x10
Set 2 : 135x10
Set 3 : 165x10
|
Straight Arm Push Down 66.67
Set 1 : 20x12
Set 2 : 40x12
Set 3 : 50x10

[gregger]

Had 2 days off lifting... My anniversary and I like stringing 2 together usually...

Chest/Tri's today!

Dumbbell Incline Bench Press 93.33
Set 1 : 50x12
Set 2 : 60x12
Set 3 : 70x10
Set 4 : 70x10
|
Dumbbell Incline Fly - Neutral Grip
Set 1 : 20x12
Set 2 : 25x12
Set 3 : 30x12
|
Reverse Grip BB Flat Bench 206.67
Set 1 : 95x12
Set 2 : 135x12
Set 3 : 155x10
|
Cable Inner Chest Press 106.67
Set 1 : 40x15
Set 2 : 80x10
Set 3 : 80x10
|
Triceps Pushdown - Rope 146.67
Set 1 : 80x12
Set 2 : 100x12
Set 3 : 110x10
|
Dumbbell Standing One Arm Triceps Extension 26.67
Set 1 : 20x10
Set 2 : 20x10
Set 3 : 20x10
super setted with
Close Triceps Pushup
Set 1 : 16 Reps
Set 2 : 14 Reps
Set 3 : 14 Reps

[gregger]

Hit the old legs today!

Barbell Front Squat 270
Set 1 : 135x8
Set 2 : 155x8
Set 3 : 185x8
Set 4 : 225x6
|
One Legged Leg Press Machine 348
Set 1 : 200x8
Set 2 : 250x8
Set 3 : 250x8
Set 4 : 290x6
|
Standing Cable Leg Curl 133.33
Set 1 : 70x12
Set 2 : 90x12
Set 3 : 100x10
|
fitness ball leg curls
Set 1 : 20
Set 2 : 20
Set 3 : 20
|
One Leg Cable Calf Raise 210
Set 1 : 100x15
Set 2 : 120x15
Set 3 : 140x15
|
Bodyweight Standing Calf Raise
Set 1 : 25 Reps
Set 2 : 25 Reps
Set 3 : 25 Reps
Set 4 : 25 Reps

[Mark Spivey]

Current Physical Attributes:
Gender: Male Age: 52

Weight: 218 lbs. Body Fat: 22.4% Height: 70”
Chest: 50” Waist: 38.25” Arms: 16.75”
Shoulders: 54” Forearms: 13.75” Neck: 17.25”
Hips: 42” Thighs: 24.25” Calves: 16.25”

Nutritional Main attributes:
Caloric intake varies but is nominally 1,500 calories on non-workout days and around 2,000 on workout days. Protein varies but I try for 170 grams on non-workout days and 300+ on workout days. Carbohydrates I try to be under 100 grams target. Fats I try to be under 50 grams target.

Supplements:
Coffee mixed with Whey Isolate Plus Elite Series Protein as a pre-workout drink;
Other Daily Supplements: Vitamins – GNC Mega Men Performance and Vitality, 1 packet; GNC - DHEA 100 Timed Release; Spring Valley - Calcium 600mg With Vitamin D, 3 tablets; Nature's Bounty - 1200mg Fish Oil / Omega Rapid Release Liquid Softgel, 1 softgels; Spring Valley Natural Super B-Complex - Energy Metabolism, 3 tablet; Simply Right - Slow Release Iron, 1 pill; Nature Made - Vitamin D 2000 I.U., 1 tablet; Muscletech - Whey Isolate Plus Elite Series Protein (Decadent Chocolate); Protein Bar-pure Protein - High Protein Chocolate Peanut

Training Routine:
This is my total body target routine for Monday, Thursday, and Saturday. I do total body three days a week due to my life's time constraints. You may notice it is mostly machines. The reason being is I am pushing my body with as much weight as I can but I don't have a workout partner for spotting. The routine typically takes about 3.5 hours to complete. The plank is what I term a Superman Plank with feet on a platform and arms fully extended with TRX bands (body parallel to the floor). Roto Torso is a seated rotational torso machine that I do both right at 70 degrees and left at 70 degrees for three sets each. Although I have a 30 second rest between sets in the routine I have on my Jefit Application, I try not to use all of that. My typical rest is more like 15 seconds between sets and 60-80 seconds between exercises (re-rack weights, clean equipment, and setup next exercise). Cardio (treadmill) is the last thing done for 30 minutes with a 10-15% incline at about 3.8-4.0 mph for about 30 minutes.

Monday 8/5/13 Results:

Bicep Curl Machine (each arm individually switching right-left throughout)
Set 1: 207.5x10
Set 2: 207.5x10
Set 3: 207.5x10

Preacher Curl Machine
Set 1: 140.0x10
Set 2: 140.0x10
Set 3: 140.0x9

Twisting Standing Dumbbell Curl
Set 1: 45.0x10
Set 2: 45.0x10
Set 3: 45.0x10

Machine Triceps Extension
Set 1: 215.0x10
Set 2: 215.0x9
Set 3: 215.0x8

Triceps Pushdown - Rope
Set 1: 100.0x10
Set 2: 100.0x10
Set 3: 100.0x10

Dips (fully clothed/equipped weight prior to workout)
Set 1: 225.0x12
Set 2: 225.0x10
Set 3: 225.0x10

One Arm Seated Dumbbell Wrist Curl
Set 1: 40.0x12
Set 2: 40.0x10
Set 3: 40.0x10

One Arm Seated Reverse Dumbbell Wrist Curl
Set 1: 40.0x10
Set 2: 40.0x10
Set 3: 40.0x10

Machine Deltoid Raise
Set 1: 190.0x10
Set 2: 190.0x10
Set 3: 190.0x9

Butterfly (full weight of machine+)
Set 1: 305.0x10
Set 2: 305.0x10
Set 3: 305.0x10

Iso Lateral Wide Pull-down
Set 1: 380.0x10
Set 2: 380.0x10
Set 3: 380.0x9

Leverage Chest Press
Set 1: 400.0x10
Set 2: 400.0x10
Set 3: 400.0x6

Machine Shoulder Press
Set 1: 224.0x10
Set 2: 224.0x9
Set 3: 224.0x8

Leverage Iso Row
Set 1: 360.0x10
Set 2: 360.0x8
Set 3: 360.0x8

Weight Plate Shrugs (on shrug/lunge machine, weight on each side)
Set 1: 171.0x10
Set 2: 171.0x9
Set 3: 171.0x8

Abdominal Crunch Machine (full weight of machine+)
Set 1: 220.0x10
Set 2: 220.0x10
Set 3: 220.0x9

Rotary Torso
Set 1: 200.0x10
Set 2: 200.0x10
Set 3: 200.0x9

Back Extension Machine (full weight of machine+)
Set 1: 315.0x10
Set 2: 315.0x10
Set 3: 315.0x10

Decline Crunch
Set 1: 10 Reps
Set 2: 10 Reps
Set 3: 8 Reps

Decline Oblique Crunch
Set 1: 10 Reps
Set 2: 9 Reps
Set 3: 8 Reps

Leg Press (free weight seated machine)
Set 1: 617.0x10
Set 2: 617.0x 9
Set 3: 617.0x 8

Calf Press on Leg Press
Set 1: 617.0x10
Set 2: 617.0x 9
Set 3: 617.0x 8

Superman Plank (platform & TRX bands)
Set 1: 00:00:00
Set 2: 00:00:00
Set 3: 00:00:00

Cardio – Treadmill
Distance: 1.9 miles, Speed: 3.8+ mph, Incline: 10%, Duration: 00:30:00 (HH:MM:SS), Calories Burned: 331.0

[gregger]

Tuesday = Back day today!

Pull Ups Close Neut 273
Set 1 : 182x15
Set 2 : 182x12
Set 3 : 182x12
|
Close Grip Reverse Lat Pull Down 213.33
Set 1 : 90x12
Set 2 : 140x10
Set 3 : 160x10
|
Lying T-Bar Row 120
Set 1 : 45x10
Set 2 : 90x10
Set 3 : 90x10
|
One Arm Dumbbell Row 156
Set 1 : 130x6
Set 2 : 130x6
Set 3 : 130x6
|
One Arm Lat Pulldown 186.67
Set 1 : 80x12
Set 2 : 120x10
Set 3 : 140x10
|
Straight Arm Push Down 140
Set 1 : 50x12
Set 2 : 80x12
Set 3 : 100x12

[gregger]

Ahhh Wednesday's... When a young man's heart yearns for shoulder work...

Seated Dumbbell Shoulder Press 70
Set 1 : 35x15
Set 2 : 40x15
Set 3 : 50x12
|
Standing Cable Shoulder Press 100
Set 1 : 40x20
Set 2 : 50x20
Set 3 : 60x20
|
Front Plate Raise 63 Set 1 : 45x12
Set 2 : 45x12
Set 3 : 45x12
super setted with
Dumbbell Front Raise 20
Set 1 : 15x10
Set 2 : 15x10
Set 3 : 15x10
|
Dumbbell Lateral Raise 33.33
w/drop sets
Set 1 : 25x10
Set 2 : 15x10
Set 3 : 25x10
Set 4 : 15x10
Set 5 : 25x10
Set 6 : 15x10
|
Dumbbell One Arm Up Right Row 80
Set 1 : 40x10
Set 2 : 60x10
Set 3 : 60x10
|
One Arm Cable Reverse Fly 40
Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10
|
One Arm Cable Bent Over Rear Delt 40
Set 1 : 20x10
Set 2 : 30x10
Set 3 : 30x10

Just wasn't feeling it on the seated DB shoulder presses today... My left really needs to be looked at

[gregger]

Here we go with Legs again this week...

Narrow Leg Press 823.33
Set 1 : 290x12
Set 2 : 380x10
Set 3 : 470x10
Set 4 : 560x10
Set 5 : 650x8
|
Kettlebell Sumo Squat 125
Set 1 : 75x20
Set 2 : 75x20
Set 3 : 75x20
|
Side to Side Box Shuffle
Set 1: 10 Reps ea leg
Set 2: 10 Reps ea leg
Set 3: 10 Reps ea leg
|
Standing Cable Leg Curl 100
Set 1 : 60x20
Set 2 : 60x20
Set 3 : 60x20
|
Bodyweight Standing Calf Raise 25
Set 1 : 25 Reps
Set 2 : 25 Reps
Set 3 : 25 Reps
Set 4 : 25 Reps

[gregger]

Finally Friday Arm Blast...

Close Grip Dumbbell Press 84
Set 1 : 50x12
Set 2 : 60x12
Set 3 : 60x12
|
Incline Dumbbell Curl 46.67
Set 1 : 25x10
Set 2 : 30x10
Set 3 : 35x10
|
Weighted Tricep Dips
Set 1 : BW + 25x10
Set 2 : BW + 50x10
Set 3 : BW + 50x10
|
Kneeling Cable Concentration Curl 126
Set 1 : 50x12
Set 2 : 70x12
Set 3 : 90x12
|
Cable Triceps Pushdown 168
Set 1 : 70x15
Set 2 : 100x15
Set 3 : 120x12
|
Hammer Curls 53.33
Set 1 : 30x10
Set 2 : 40x10
Set 3 : 40x10
|
Close Triceps Pushup 25
Set 1 : 25 Reps
Set 2 : 18 Reps
Set 3 : 12 Reps

And this concludes the weeks weight training!
Only cardio this weekend

[gregger]

It's Monday...

One Legged Leg Press Machine 392.67
Set 1 : 200x10
Set 2 : 290x10
Set 3 : 310x8
|
Calf Press On Leg Press 633.33
Set 1 : 200x20
Set 2 : 290x20
Set 3 : 310x20
Set 4 : 380x20
|
Romanian Dead Lift 310.33
Set 1 : 135x8
Set 2 : 185x8
Set 3 : 225x8
Set 4 : 245x8
|
Bodyweight Standing Calf Raise 25
Set 1 : 25 Laps/Reps
Set 2 : 25 Laps/Reps
Set 3 : 25 Laps/Reps
Set 4 : 25 Laps/Reps
|
Standing Cable Leg Curl 133.33
Set 1 : 60x10
Set 2 : 80x10
Set 3 : 100x10