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  1. #71
    Senior Member gregger's Avatar
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    Feb 2011
    Location
    Elkhorn, NE
    Posts
    137
    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

  2. #72
    Senior Member gregger's Avatar
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    Feb 2011
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    Elkhorn, NE
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    137
    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

  3. #73
    Senior Member gregger's Avatar
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    Feb 2011
    Location
    Elkhorn, NE
    Posts
    137
    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

  4. #74
    Senior Member gregger's Avatar
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    Feb 2011
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    Elkhorn, NE
    Posts
    137
    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

  5. #75
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    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

  6. #76
    Senior Member gregger's Avatar
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    Feb 2011
    Location
    Elkhorn, NE
    Posts
    137
    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

  7. #77
    Senior Member gregger's Avatar
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    Feb 2011
    Location
    Elkhorn, NE
    Posts
    137
    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

  8. #78
    Senior Member gregger's Avatar
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    Feb 2011
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    Elkhorn, NE
    Posts
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    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

  9. #79
    Senior Member gregger's Avatar
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    Feb 2011
    Location
    Elkhorn, NE
    Posts
    137
    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

  10. #80
    Senior Member gregger's Avatar
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    Feb 2011
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    Elkhorn, NE
    Posts
    137
    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

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