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  1. #41
    Senior Member gregger's Avatar
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    Wednesday shoulders...

    Dumbbell Shoulder Press 70
    Set 1 : 40x12
    Set 2 : 40x12
    Set 3 : 45x12
    Set 4 : 50x12
    |
    Front Plate Raise 60
    Set 1 : 45x10
    Set 2 : 45x10
    Set 3 : 45x10
    |
    Dumbbell Front Raise 20
    Set 1 : 15x10
    Set 2 : 15x10
    Set 3 : 15x10
    |
    Dumbbell Lateral Raise 33.33
    Set 1 : 25x10
    Set 2 : 15x10
    Set 3 : 10x10
    Set 4 : 25x10
    Set 5 : 15x10
    Set 6 : 10x10
    Set 7 : 25x10
    Set 8 : 15x10
    Set 9 : 10x10
    |
    Dumbbell One Arm Up Right Row 66.67
    Set 1 : 30x10
    Set 2 : 40x10
    Set 3 : 50x10
    |
    Cable High Rear Delt Cross 63
    Set 1 : 30x12
    Set 2 : 45x12
    Set 3 : 45x12

  2. #42
    Senior Member gregger's Avatar
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    "I love separating the muscle so that you can see the definition where your shoulders are and where your triceps/traps begin"

    Exactly!
    I'd say a basic training day, I don't need much weight to get them to "pop"; also, I really need a spotter on DB shoulder presses to go any heavier. My left shoulder tends to drift out a bit and I tend to have to "eject"... So help keeping my elbows in is very important.

    And yes, I'm already feeling it... LOL

  3. #43
    Senior Member gregger's Avatar
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    Happy 4th everyone!
    But it's still leg day #2 for the week...

    Rowing
    Duration : 00:10:00
    |
    Leg Extensions 316.67
    Set 1 : 150x12
    Set 2 : 180x10
    Set 3 : 225x10
    Set 4 : 250x8
    |
    Narrow Leg Press 546.67
    Set 1 : 180x10
    Set 2 : 270x10
    Set 3 : 360x10
    Set 4 : 410x10
    |
    Standing Leg Curl 93.33
    Set 1 : 50x12
    Set 2 : 60x10
    Set 3 : 70x10
    |
    Super Squat Machine Front Face 912
    Set 1 : 360x10
    Set 2 : 450x10
    Set 3 : 540x10
    Set 4 : 630x8
    Set 5 : 720x8
    |
    Lying Leg Curls 146.67
    Set 1 : 70x12
    Set 2 : 90x12
    Set 3 : 110x10
    |
    fitness ball leg curls N/A
    Set 1 : 0x15
    Set 2 : 0x15
    Set 3 : 0x15
    |
    Smith Machine Calf Raises 337.5
    Set 1 : 135x15
    Set 2 : 225x15
    Set 3 : 225x15

  4. #44
    Senior Member gregger's Avatar
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    A bit late tonight but I got my arm blast in...

    EZ-Bar Curl 82.5
    Set 1 : 45x15
    Set 2 : 55x15
    Set 3 : 55x15
    |
    Cable Rope Overhead Triceps Extension 105
    Set 1 : 35x15
    Set 2 : 55x15
    Set 3 : 70x15
    |
    Incline Bench Dumbbell Curl 35
    Set 1 : 25x12
    Set 2 : 25x12
    Set 3 : 25x12
    |
    Reverse Grip Triceps Pushdown 84
    Set 1 : 35x15
    Set 2 : 45x15
    Set 3 : 60x12
    |
    Hammer Curls 56
    Set 1 : 30x15
    Set 2 : 40x12
    Set 3 : 20x20
    |
    One Arm Seated Tri Ext - Neut Grip 63
    Set 1 : 30x12
    Set 2 : 40x12
    Set 3 : 45x12
    |
    Cable Triceps Pushdown 80 Set 1 : 60x10
    Set 2 : 60x10
    Set 3 : 60x10
    |
    Close Triceps Pushup 20
    Set 1 : 20 Laps/Reps
    Set 2 : 16 Laps/Reps
    Set 3 : 10 Laps/Reps

  5. #45
    Senior Member gregger's Avatar
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    A little "extra credit" work to finish the week of weight training!

    Rowing
    Duration : 00:10:00
    |
    Cable Up Right Row 75
    Set 1 : 45x15
    Set 2 : 45x15
    Set 3 : 50x15
    |
    Wide Grip Lat Pulldown 240.67
    Set 1 : 160x10
    Set 2 : 180x10
    Set 3 : 190x8
    |
    Dumbbell Shoulder Shrug 133.33
    (weight each hand)
    Set 1 : 80x12
    Set 2 : 90x12
    Set 3 : 100x10
    |
    One Arm Cable Lat Pulldown 224
    Set 1 : 80x15
    Set 2 : 100x15
    Set 3 : 120x15
    Set 4 : 160x12
    |
    Dumbbell One Arm Up Right Row 63.33
    Set 1 : 50x8
    Set 2 : 25x10
    Set 3 : 50x8
    Set 4 : 25x10
    Set 5 : 50x8
    Set 6 : 25x10
    |
    Straight Arm Push Down 82.5
    Set 1 : 35x15
    Set 2 : 45x15
    Set 3 : 55x15

  6. #46
    Senior Member gregger's Avatar
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    Monday... back at it for a new week... starts of with legs of course

    Rowing
    Duration : 00:10:00
    |
    Super Squat Machine Front Facing 912
    Set 1 : 360x12
    Set 2 : 450x12
    Set 3 : 540x12
    Set 4 : 630x10
    Set 5 : 720x8
    |
    Narrow Stance Hack Squats 342
    Set 1 : 180x8
    Set 2 : 270x8
    Set 3 : 270x8
    |
    Leg Extensions 182
    Set 1 : 130x12
    Set 2 : 130x12
    Set 3 : 130x12
    |
    Standing Leg Curl 133.33
    Set 1 : 80x10
    Set 2 : 100x10
    Set 3 : 100x10
    |
    Lying Leg Curls 98 Set 1 : 70x12
    Set 2 : 70x12
    Set 3 : 70x12
    |
    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

    Not real pleased with my leg ext weight, but after all those squats I was feeling drained...
    Normally though I lead off with leg extensions to "pre exhaust" the quads; my fave machine was in use so moved on to the squats.

  7. #47
    Senior Member gregger's Avatar
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    Thanks Robert!
    I've been really trying to hit my legs hard lately as you know!
    Twice per week is really starting to bring out my quad definition.

    The goal for me is to add some size, looks like I'm on the right track...

  8. #48
    Senior Member gregger's Avatar
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    Tuesday is Back/Chest...
    Last week I went extra on back; this week leans towards the extra chest work.

    Rowing
    Duration : 00:10:00
    |
    Barbell Incline Bench Press 259
    Set 1 : 135x12
    Set 2 : 155x12
    Set 3 : 185x12
    |
    Cable Seated Row 210
    Set 1 : 130x12
    Set 2 : 140x12
    Set 3 : 150x12
    |
    Dumbbell Bench Press 113.33
    Set 1 : 65x10
    Set 2 : 75x10
    Set 3 : 85x10
    |
    Cable Wide Lat Pull Downs 168
    Set 1 : 100x12
    Set 2 : 120x12
    Set 3 : 120x12
    |
    Barbell Decline Bench Press 273.33
    Set 1 : 135x10
    Set 2 : 185x10
    Set 3 : 205x10

  9. #49
    Senior Member gregger's Avatar
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    Last nights shoulder fun...

    Machine Shoulder Press 215.33
    Set 1 : 80x12
    Set 2 : 110x12
    Set 3 : 140x10
    Set 4 : 170x8
    |
    Dumbbell Lateral Raise 40
    Set 1 : 30x10
    Set 2 : 15x10
    Set 3 : 30x10
    Set 4 : 15x10
    Set 5 : 30x10
    Set 6 : 15x10
    |
    Front Plate Raise 60
    Set 1 : 45x10
    Set 2 : 45x10
    Set 3 : 45x10
    Super Setted with:
    One Arm Dumbbell Front Raise 19
    Set 1 : 15x8
    Set 2 : 15x8
    Set 3 : 15x8
    |
    Dumbbell One Arm Up Right Row 66.67
    Set 1 : 40x10
    Set 2 : 45x10
    Set 3 : 50x10
    |
    Standing Cable Rear Delt Row 70
    Set 1 : 40x12
    Set 2 : 50x12
    Set 3 : 50x12
    |
    Dumbbell Bent Over Rear Delt 40
    Set 1 : 20x12
    Set 2 : 25x12
    Set 3 : 30x10
    |
    Cable Row to Neck 120
    Set 1 : 50x12
    Set 2 : 70x12
    Set 3 : 90x10

  10. #50
    Senior Member gregger's Avatar
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    No real new PR's here... My focus was on the sheer volume of work.
    It took a bit over an hour, I took my time to think about the muscle I was hitting.
    The shoulders were/are feeling it today! a bit creaky, but feeling good!

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