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  1. #31
    Senior Member gregger's Avatar
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    Elkhorn, NE
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    It's better...

    Went for a stroll at lunch...
    Dur - 60min
    Dist - 4mi
    Cals - 614
    40% of those from Fat
    Avg BPM - 123

    Beautiful day in CWS land...

  2. #32
    Senior Member gregger's Avatar
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    Tuesday is upper body day!

    BB Flat Bench Press
    Seated Mid Rows (close grip)
    BB Decline Bench Press
    DB Shoulder Press (seated)
    Close Grip Lat PD's (close neutral grip)

    Ran out of time for additional shoulder work and arms... I'll get those in later on this week for sure!

  3. #33
    Senior Member gregger's Avatar
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    Got my shoulder work in for the week!

    Dumbbell Lateral Raise 33.33
    Set 1 : 25x10
    Set 2 : 17.5x10
    Set 3 : 10x10
    Set 4 : 25x10
    Set 5 : 17.5x10
    Set 6 : 10x10
    Set 7 : 25x10
    Set 8 : 17.5x10
    Set 9 : 10x10
    |
    Dumbbell Front Raise 26.67
    Set 1 : 15x10
    Set 2 : 20x10
    Set 3 : 20x10
    |
    Front Plate Raise 60
    Set 1 : 45x10
    Set 2 : 45x10
    Set 3 : 45x10
    |
    Dumbbell One Arm Up Right Row 66.67
    Set 1 : 30x10
    Set 2 : 40x10
    Set 3 : 50x10
    |
    Barbell Up Right Row 82.5
    Set 1 : 35x15
    Set 2 : 45x15
    Set 3 : 55x15
    |
    Standing Cable Rear Delt Rope Pull 91
    Set 1 : 35x12
    Set 2 : 55x12
    Set 3 : 65x12
    |
    Dumbbell Bent Over Delt Raise 33.33
    Set 1 : 20x10
    Set 2 : 25x10
    Set 3 : 25x10
    |
    Shrugs 300
    Set 1 : 180x20
    Set 2 : 180x16
    Set 3 : 180x12

    Looks like a beautiful day here weather-wise!
    Planning for cardio over lunch...
    Last edited by gregger; 06-19-2013 at 01:37 PM.

  4. #34
    Senior Member gregger's Avatar
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    Light Lower today!

    Rowing
    Duration : 00:10:00
    |
    Front Squat Machine Squats 540
    Set 1 : 270x15
    Set 2 : 270x15
    Set 3 : 360x15
    Set 4 : 360x15
    Set 5 : 360x15
    |
    Leg Extensions 308
    Set 1 : 175x12
    Set 2 : 190x12
    Set 3 : 220x12
    |
    Lying Leg Curls 98
    Set 1 : 70x12
    Set 2 : 70x12
    Set 3 : 70x12
    |
    Standing Leg Curl 63.33
    Set 1 : 50x8
    Set 2 : 50x8
    Set 3 : 50x8
    |
    Standing Calf Raises 270
    Set 1 : 135x30
    Set 2 : 135x30
    Set 3 : 135x30
    These were done on a Smith; First 20 reps slooow, then rapid fire on the final 10reps... holy crap!

  5. #35
    Senior Member gregger's Avatar
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    It's Monday and you know what that means...

    Leg Extensions 335.67
    Set 1 : 190x10
    Set 2 : 220x10
    Set 3 : 250x8
    Set 4 : 265x8
    |
    Front Squat Machine Squats 912
    Set 1 : 360x8
    Set 2 : 450x8
    Set 3 : 540x8
    Set 4 : 630x8
    Set 5 : 720x8
    Set 6 : 180x15
    |
    Narrow Hack Squats 291.33
    Set 1 : 180x8
    Set 2 : 180x8
    Set 3 : 230x8
    Set 4 : 230x8
    |
    One Legged Leg Press Machine 180
    Set 1 : 135x10
    Set 2 : 135x10
    Set 3 : 135x10
    |
    Lying Leg Curls 139.33
    Set 1 : 70x10
    Set 2 : 90x10
    Set 3 : 110x8
    |
    Standing Leg Curl 126.67
    Set 1 : 60x10
    Set 2 : 80x8
    Set 3 : 100x8
    |
    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

  6. #36
    Senior Member gregger's Avatar
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    Chest/Back Tuesday's...

    Barbell Incline Bench Press 234.33
    Set 1 : 135x10
    Set 2 : 155x10
    Set 3 : 185x8
    Set 4 : 185x8
    |
    Barbell Reverse Grip Bent Over Row 153.33
    Set 1 : 115x10
    Set 2 : 115x10
    Set 3 : 115x10
    Set 4 : 115x10
    |
    Dumbbell Bench Press 95
    Set 1 : 60x10
    Set 2 : 70x10
    Set 3 : 75x8
    Set 4 : 75x8
    |
    Close Grip Lat Pull Down Neut Grip 186.67
    Set 1 : 120x10
    Set 2 : 130x10
    Set 3 : 140x10
    Set 4 : 140x10

  7. #37
    Senior Member gregger's Avatar
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    A quickie pic from this morning...

    Click image for larger version. 

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  8. #38
    Senior Member gregger's Avatar
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    Wednesday is easily looking like it will be a shoulder day from now on!
    Just seems to fit nicely in my routine/schedule.

    Cable Shoulder Press 57
    Set 1 : 45x8 (started off a bit heavy at 45lbs each side)
    Set 2 : 35x10
    Set 3 : 35x10
    Set 4 : 35x10
    Set 5 : 35x10
    |
    Dumbbell Lateral Raise 33.33
    Set 1 : 25x10 (palms down)
    Set 2 : 10x10 (palms out)
    Set 3 : 25x10
    Set 4 : 10x10
    Set 5 : 25x10
    Set 6 : 10x10
    |
    Dumbbell Bent Over Delt Raise 26.67
    Set 1 : 20x10
    Set 2 : 20x10
    Set 3 : 20x10
    |
    Shrugs 342
    Set 1 : 180x8
    Set 2 : 270x8
    Set 3 : 270x8
    |
    Dumbbell One Arm Up Right Row 53.33
    Set 1 : 30x10
    Set 2 : 35x10
    Set 3 : 40x10
    |
    Cable Rope Upright Row 86.67
    Set 1 : 35x10
    Set 2 : 45x10
    Set 3 : 55x10
    Set 4 : 65x10

  9. #39
    Senior Member gregger's Avatar
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    Elkhorn, NE
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    Rowing N/A Calorie : --
    Distance: 1.15 mile
    Speed : --
    Lap/Rep : --
    Duration : 00:10:00
    |
    Front Squat Machine Squats 912
    Set 1 : 270x12
    Set 2 : 450x10
    Set 3 : 540x10
    Set 4 : 630x10
    Set 5 : 720x8
    |
    One Legged Leg Press Machine 285
    Set 1 : 155x8
    Set 2 : 185x8
    Set 3 : 205x8
    Set 4 : 225x8
    |
    Lying Leg Curls 146.67
    Set 1 : 90x10
    Set 2 : 110x10
    Set 3 : 110x10
    |
    fitness ball leg curls N/A
    Set 1 : 0x15
    Set 2 : 0x15
    Set 3 : 0x15
    |
    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

  10. #40
    Senior Member gregger's Avatar
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    Feb 2011
    Location
    Elkhorn, NE
    Posts
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    Tuesday upper body work... A little bit of this and a little bit of that...

    Rowing
    Duration : 00:10:00
    |
    Barbell Reverse Grip Bent Over Row 203
    Set 1 : 125x12
    Set 2 : 145x12
    Set 3 : 145x12
    |
    Cable Seated Row 186.67
    Set 1 : 120x12
    Set 2 : 140x10
    Set 3 : 140x10
    |
    Dumbbell Bench Press 213.33
    Set 1 : 120x12
    Set 2 : 140x12
    Set 3 : 160x10
    |
    Dumbbell Bent Over Delt Raise 33.33
    Set 1 : 20x10
    Set 2 : 25x10
    Set 3 : 25x10
    |
    Cable Shrug 186.67
    Set 1 : 100x12
    Set 2 : 120x12
    Set 3 : 140x10
    Set 4 : 140x10
    Set 5 : 120x10
    Set 6 : 100x10
    |
    EZ Bar 21's 76.5
    Set 1 : 45x21
    Set 2 : 45x21
    Set 3 : 45x21

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