Young at Heart – Not Ageing Without a Fight!

[Mark Spivey]

Monday 8/26/13 Actual Results:

Abdominal Crunch Machine (full weight of machine+)
Set 1: 220.0x12
Set 2: 220.0x12
Set 3: 220.0x10

Back Extension Machine (full weight of machine+)
Set 1: 315.0x12
Set 2: 315.0x12
Set 3: 315.0x12

Rotary Torso (right 70 degrees and left at 70 degrees, three each) (New Reps PR)
Set 1: 205.0x12 Left 70 degrees
Set 2: 205.0x12 Right 70 degrees
Set 3: 205.0x12 Left 70 degrees
Set 4: 205.0x12 Right 70 degrees
Set 5: 205.0x12 Left 70 degrees
Set 6: 205.0x12 Right 70 degrees

Decline Crunch
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 15 Reps

Decline Oblique Crunch (New Reps PR)
Set 1: 15 Reps Left
Set 2: 15 Reps Right
Set 3: 15 Reps Left
Set 4: 15 Reps Right
Set 5: 15 Reps Left
Set 6: 15 Reps Right

Superman Plank (feet on platform & hands on TRX bands, body parallel to floor)
Set 1: 00:00:15 Arms to sides forming a cross
Set 2: 00:00:15 Arms straight out above head flying
Set 3: 00:00:15 Arms to sides forming a cross
Set 4: 00:00:15 Arms straight out above head flying
Set 5: 00:00:15 Arms to sides forming a cross
Set 6: 00:00:15 Arms straight out above head flying

Leg Press (free weight seated machine) (New PR)
Set 1: 717.0x10
Set 2: 717.0x9
Set 3: 717.0x8

Calf Press on Leg Press (New PR)
Set 1: 717.0x10
Set 2: 717.0x9
Set 3: 717.0x8

Bicep Curl Machine (New Rep PR)
Set 1: 207.5x13 Right
Set 2: 207.5x13 Left
Set 3: 207.5x13 Right
Set 4: 207.5x13 Left
Set 5: 207.5x13 Right
Set 6: 207.5x13 Left

Preacher Curl Machine (New Rep PR)
Set 1: 140.0x12
Set 2: 140.0x10
Set 3: 140.0x10

Machine Triceps Extension
Set 1: 215.0x11
Set 2: 215.0x10
Set 3: 215.0x8

Leverage Chest Bench Press (New Rep PR)
Set 1: 470.0x12
Set 2: 470.0x6 (short rest period from previous)
Set 3: 470.0x8

Iso Lateral Wide Pull-down
Set 1: 450.0x10
Set 2: 450.0x9
Set 3: 450.0x8

Machine Shoulder Press
Set 1: 254.0x10
Set 2: 254.0x10
Set 3: 254.0x7

Leverage Iso Row
Set 1: 360.0x9
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: 171.0x10
Set 3: 171.0x10

Dips (fully clothed/equipped weight prior to workout)
Set 1: 218.0x14
Set 2: 218.0x12
Set 3: 218.0x10

Triceps Pushdown - Rope
Set 1: 100.0x10
Set 2: 100.0x10
Set 3: 100.0x9

Machine Deltoid Raise
Set 1: 200.0x10
Set 2: 200.0x10
Set 3: 200.0x8

Butterfly (full weight of machine+)
Set 1: 315.0x12
Set 2: 315.0x12
Set 3: 315.0x10

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

One Arm Seated Dumbbell Wrist Curl
Set 1: 40.0x10
Set 2: 40.0x10
Set 3: 40.0x8

One Arm Seated Reverse Dumbbell Wrist Curl
Set 1: 40.0x10
Set 2: 40.0x10
Set 3: 40.0x8

Superman Plank (feet on platform & hands on TRX bands, body parallel to floor) (Additional, Helping Others)
Set 1: 00:15:00 Arms to sides forming a cross
Set 2: 00:15:00 Arms straight out above head flying
Set 3: 00:15:00 Arms to sides forming a cross
Set 4: 00:15:00 Arms straight out above head flying

Cardio – Treadmill
Distance: 2.01 miles, Ave. Speed: 4 mph, Incline: 10%, Duration: 30 Min., Calories Burned: 343

[Mark Spivey]

Thursday 8/29/13 Actual Results:

Butterfly (full weight of machine+)
Set 1: 315.0x12
Set 2: 315.0x12
Set 3: 315.0x10

Machine Deltoid Raise (New PR)
Set 1: 205.0x10
Set 2: 205.0x10
Set 3: 205.0x10

Bicep Curl Machine (New Rep PR)
Set 1: 207.5x14 Right
Set 2: 207.5x14 Left
Set 3: 207.5x14 Right
Set 4: 207.5x14 Left
Set 5: 207.5x14 Right
Set 6: 207.5x14 Left

Dips (fully clothed/equipped weight prior to workout)
Set 1: 218.0x15
Set 2: 218.0x12
Set 3: 218.0x10

Preacher Curl Machine
Set 1: 140.0x12
Set 2: 140.0x10
Set 3: 140.0x8

Iron Cross and Superman Planks (feet on platform & hands on TRX bands, body parallel to floor)
Set 1: 00:00:15 Arms to sides forming a cross
Set 2: 00:00:15 Arms straight out above head flying
Set 3: 00:00:15 Arms to sides forming a cross
Set 4: 00:00:15 Arms straight out above head flying
Set 5: 00:00:15 Arms to sides forming a cross
Set 6: 00:00:15 Arms straight out above head flying
Set 7: 00:00:15 Arms to sides forming a cross
Set 8: 00:00:15 Arms straight out above head flying

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

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

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

One Arm Seated Dumbbell Wrist Curl
Set 1: 40.0x10
Set 2: 40.0x10
Set 3: 40.0x9

One Arm Seated Reverse Dumbbell Wrist Curl
Set 1: 40.0x10
Set 2: 40.0x10
Set 3: 40.9

Leverage Chest Bench Press
Set 1: 470.0x10
Set 2: 470.0x9
Set 3: 470.0x8

Iso Lateral Wide Pull-down
Set 1: 450.0x9
Set 2: 450.0x9
Set 3: 450.0x8

Machine Shoulder Press
Set 1: 254.0x9
Set 2: 254.0x9
Set 3: 254.0x8

Leverage Iso Row
Set 1: 360.0x9
Set 2: 360.0x8
Set 3: 360.0x8

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

Abdominal Crunch Machine (full weight of machine+)
Set 1: 220.0x12
Set 2: 220.0x12
Set 3: 220.0x10

Rotary Torso (right 70 degrees and left at 70 degrees, three each)
Set 1: 205.0x12 Left 70 degrees
Set 2: 205.0x12 Right 70 degrees
Set 3: 205.0x12 Left 70 degrees
Set 4: 205.0x12 Right 70 degrees
Set 5: 205.0x10 Left 70 degrees
Set 6: 205.0x10 Right 70 degrees

Back Extension Machine (full weight of machine+)
Set 1: 315.0x12
Set 2: 315.0x12
Set 3: 315.0x12

Decline Crunch
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 12 Reps

Decline Oblique Crunch
Set 1: 15 Reps Left
Set 2: 15 Reps Right
Set 3: 15 Reps Left
Set 4: 15 Reps Right
Set 5: 12 Reps Left
Set 6: 12 Reps Right

Leg Press (free weight seated machine)
Set 1: 717.0x10
Set 2: 717.0x10
Set 3: 717.0x8

Calf Press on Leg Press
Set 1: 717.0x10
Set 2: 717.0x10
Set 3: 717.0x8

Cardio – Treadmill
Distance: 2.00 miles, Ave. Speed: 3.9 mph, Incline: 10%, Duration: 30 Min., Calories Burned: 342

Iron Cross and Superman Planks (feet on platform & hands on TRX bands, body parallel to floor) (Additional, Helping Others)
Set 9: 00:00:15 Arms to sides forming a cross
Set 10: 00:00:15 Arms straight out above head flying
Set 11: 00:00:15 Arms to sides forming a cross
Set 12: 00:00:15 Arms straight out above head flying

[Mark Spivey]

Saturday 8/31/13 Actual Results:

Decline Crunch (New Rep PR)
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 15 Reps

Decline Left Oblique Crunch (New Rep PR)
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 15 Reps

Decline Right Oblique Crunch (New Rep PR)
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 15 Reps

Abdominal Crunch Machine (full weight of machine+) (New Rep PR)
Set 1: 217.5x15
Set 2: 217.5x15
Set 3: 217.5x15

Back Extension Machine (full weight of machine+) (New Rep PR)
Set 1: 315.0x15
Set 2: 315.0x15
Set 3: 315.0x15

Rotary Torso (right 70 degrees full weight of machine+) (New Weight and Rep PR)
Set 1: 207.5x12 Left 70 degrees
Set 2: 207.5x12 Right 70 degrees
Set 3: 207.5x12 Left 70 degrees

Rotary Torso (left 70 degrees full weight of machine+) (New Weight and Rep PR)
Set 1: 207.5x12 Right 70 degrees
Set 2: 207.5x12 Left 70 degrees
Set 3: 207.5x12 Right 70 degrees

Leg Press (free weight seated machine) (New Rep PR)
Set 1: 717.0x10
Set 2: 717.0x10
Set 3: 717.0x10

Calf Press on Leg Press
Set 1: 717.0x10
Set 2: 717.0x10
Set 3: 717.0x10

Iron Cross and Superman Planks (feet on platform & hands on TRX bands, body parallel to floor)
Set 1: 00:00:20 Arms to sides forming a cross
Set 2: 00:00:20 Arms straight out above head flying
Set 3: 00:00:20 Arms to sides forming a cross
Set 4: 00:00:20 Arms straight out above head flying
Set 5: 00:00:20 Arms to sides forming a cross
Set 6: 00:00:20 Arms straight out above head flying

Machine Deltoid Raise
Set 1: 205.0x10
Set 2: 205.0x10
Set 3: 205.0x10

Butterfly (full weight of machine+)
Set 1: 315.0x12
Set 2: 315.0x12
Set 3: 315.0x10

Dips (fully clothed/equipped weight prior to workout)
Set 1: 218.0x15
Set 2: 218.0x12
Set 3: 218.0x10

Bicep Curl Machine
Set 1: 207.5x14 Right
Set 2: 207.5x14 Left
Set 3: 207.5x12 Right
Set 4: 207.5x12 Left
Set 5: 207.5x10 Right
Set 6: 207.5x10 Left

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

Iso Lateral Wide Pull-down (New Rep PR)
Set 1: 450.0x10
Set 2: 450.0x8
Set 3: 450.0x7

Leverage Chest Bench Press
Set 1: 470.0x8
Set 2: 470.0x7
Set 3: 470.0x6

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: 100.0x9

Dips (fully clothed/equipped weight prior to workout)
Set 1: 218.0x15
Set 2: 218.0x12
Set 3: 218.0x10

Twisting Standing Dumbbell Curl
Set 1: 45.0x10
Set 2: 45.0x10
Set 3: 45.0x9

One Arm Seated Dumbbell Wrist Curl
Set 1: 40.0x9
Set 2: 40.0x8
Set 3: 40.0x7

One Arm Seated Reverse Dumbbell Wrist Curl
Set 1: 40.0x9
Set 2: 40.0x8
Set 3: 40.0x7

Machine Shoulder Press
Set 1: 254.0x8
Set 2: 254.0x7
Set 3: 254.0x6

Leverage Iso Row
Set 1: 360.0x8
Set 2: 360.0x7
Set 3: 360.0x6

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

Cardio – Treadmill
Distance: 2.00 miles, Ave. Speed: 4.0 mph, Incline: 10%, Duration: 30 Min., Calories Burned: 342

[Mark Spivey]

Monday 9/2/13 Actual Results:

Bicep Curl Machine (New PR)
Set 1: 207.5x15 Right
Set 2: 207.5x15 Left
Set 3: 207.5x15 Right
Set 4: 207.5x15 Left
Set 5: 207.5x15 Right
Set 6: 207.5x15 Left

Preacher Curl Machine (New PR)
Set 1: 150.0x12
Set 2: 150.0x10
Set 3: 150.0x10

Twisting Standing Dumbbell Curl (New PR)
Set 1: 45.0x12
Set 2: 45.0x10
Set 3: 45.0x10

Machine Triceps Extension (New PR)
Set 1: 217.5x12
Set 2: 217.5x10
Set 3: 217.5x9

Triceps Pushdown - Rope (New PR)
Set 1: 105.0x10
Set 2: 105.0x10
Set 3: 105.0x8

Chest Dips (fully clothed/equipped weight prior to workout)
Set 1: 218.0x15
Set 2: 218.0x12
Set 3: 218.0x10

Hammer Curls with Rope (New PR)
Set 1: 100.0x12
Set 2: 100.0x10
Set 3: 100.0x10

One Arm Seated Dumbbell Wrist Curl Left (New PR)
Set 1: 40.0x12
Set 2: 40.0x12
Set 3: 40.0x12

One Arm Seated Dumbbell Wrist Curl Right (New PR)
Set 1: 40.0x12
Set 2: 40.0x12
Set 3: 40.0x12

One Arm Seated Reverse Dumbbell Wrist Curl Left (New PR)
Set 1: 40.0x12
Set 2: 40.0x12
Set 3: 40.0x10

One Arm Seated Reverse Dumbbell Wrist Curl Right (New PR)
Set 1: 40.0x12
Set 2: 40.0x12
Set 3: 40.0x10

Machine Deltoid Raise (New PR)
Set 1: 207.5x10
Set 2: 207.5x10
Set 3: 207.5x8

Butterfly (full weight of machine+) (New PR)
Set 1: 315.0x15
Set 2: 315.0x12
Set 3: 315.0x10

Iso Lateral Wide Pull-down (New PR)
Set 1: 450.0x10
Set 2: 450.0x8
Set 3: 450.0x8

Leverage Chest Bench Press (New PR?)
Set 1: 470.0x10
Set 2: 470.0x8
Set 3: 470.0x6

Machine Shoulder Press (New PR)
Set 1: 254.0x12
Set 2: 254.0x8
Set 3: 254.0x9

Leverage Iso Row (New PR)
Set 1: 360.0x10
Set 2: 360.0x10
Set 3: 360.0x10

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

Iron Cross and Superman Planks (feet on platform & hands on TRX bands, body parallel to floor)
Set 1: 00:00:15 Arms to sides (Iron Cross) direct transition 00:00:15 Arms straight out (Superman)
Set 2: 00:00:15 Arms to sides (Iron Cross) direct transition 00:00:15 Arms straight out (Superman)
Set 3: 00:00:15 Arms to sides (Iron Cross) direct transition 00:00:15 Arms straight out (Superman)

Abdominal Crunch Machine (full weight of machine+)
Set 1: 217.5x15
Set 2: 217.5x12
Set 3: 217.5x10

Rotary Torso (right 70 degrees full weight of machine+)
Set 1: 207.5x12 Left 70 degrees
Set 2: 207.5x10 Right 70 degrees
Set 3: 207.5x10 Left 70 degrees

Rotary Torso (left 70 degrees full weight of machine+)
Set 1: 207.5x12 Right 70 degrees
Set 2: 207.5x10 Left 70 degrees
Set 3: 207.5x10 Right 70 degrees

Back Extension Machine (full weight of machine+)
Set 1: 315.0x15
Set 2: 315.0x12
Set 3: 315.0x10

Decline Crunch (New PR)
Set 1: 25 Reps
Set 2: 15 Reps
Set 3: 10 Reps

Decline Left Oblique Crunch (New PR)
Set 1: 20 Reps
Set 2: 15 Reps
Set 3: 10 Reps

Decline Right Oblique Crunch (New PR)
Set 1: 20 Reps
Set 2: 15 Reps
Set 3: 10 Reps

Leg Press (free weight seated machine)
Set 1: 717.0x10
Set 2: 717.0x10
Set 3: 717.0x10

Calf Press on Leg Press
Set 1: 717.0x10
Set 2: 717.0x10
Set 3: 717.0x10

Cardio – Treadmill
Distance: 2.04 miles, Ave. Speed: 4.0 mph, Incline: 10%, Duration: 30 Min., Calories Burned: 343

[Mark Spivey]

Hyperextended both wrists and jacked up swollen right ankle due to a fall the night of 9-4-2013. Took pain medications and did best that I could in gym. Multiple stations not done or done at a reduced weight due to physical condition and time. Thursday 9/5/13 Actual Results:

Preacher Curl Machine
Set 1: 150.0x10
Set 2: 150.0x8
Set 3: 150.0x8

Bicep Curl Machine
Set 1: 207.5x15 Right
Set 2: 207.5x15 Left
Set 3: 207.5x15 Right
Set 4: 207.5x15 Left
Set 5: 207.5x15 Right
Set 6: 207.5x15 Left

Twisting Standing Dumbbell Curl
Set 1: 45.0x12
Set 2: 45.0x10
Set 3: 45.0x8

Machine Triceps Extension
Set 1: 217.5x10
Set 2: 217.5x8
Set 3: 217.5x6

Triceps Pushdown - Rope
Set 1: 90.0x10
Set 2: 90.0x10
Set 3: 90.0x10

Chest Dips (fully clothed/equipped weight prior to workout)
Set 1: 218.0x10
Set 2: 218.0x8
Set 3: 218.0x6

Hammer Curls with Rope
Set 1: 100.0x10
Set 2: 100.0x10
Set 3: 100.0x10

One Arm Seated Dumbbell Wrist Curl Left
Set 1: 30.0x10
Set 2: 30.0x10
Set 3: 30.0x10

One Arm Seated Dumbbell Wrist Curl Right
Set 1: 30.0x10
Set 2: 30.0x10
Set 3: 30.0x10

One Arm Seated Reverse Dumbbell Wrist Curl Left
Set 1: 30.0x10
Set 2: 30.0x10
Set 3: 30.0x10

One Arm Seated Reverse Dumbbell Wrist Curl Right
Set 1: 30.0x10
Set 2: 30.0x10
Set 3: 30.0x10

Machine Deltoid Raise
Set 1: 207.5x8
Set 2: 207.5x8
Set 3: 207.5x6

Butterfly (full weight of machine+)
Set 1: 305.0x10
Set 2: 305.0x8
Set 3: 305.0x6

Iso Lateral Wide Pull-down
Set 1: 360.0x10
Set 2: 360.0x10
Set 3: 360.0x10

Leverage Chest Bench Press
Set 1: 380.0x10
Set 2: 380.0x10
Set 3: 380.0x10
Set 4: 380.0x10

Machine Shoulder Press
Set 1: 165.0x10
Set 2: 165.0x10
Set 3: 165.0x10

Weight Plate Shrugs (on shrug/lunge machine, weight on each side)
Set 1: 171.0x10
Set 2: 171.0x8
Set 3: 171.0x6

Iron Cross and Superman Planks (feet on platform & hands on TRX bands, body parallel to floor)
Set 1: 00:00:15 Arms to sides forming a cross
Set 2: 00:00:15 Arms straight out above head flying
Set 3: 00:00:15 Arms to sides forming a cross
Set 4: 00:00:15 Arms straight out above head flying
Set 5: 00:00:15 Arms to sides forming a cross
Set 6: 00:00:15 Arms straight out above head flying

Cardio – Treadmill
Distance: 2.00 miles, Ave. Speed: 4.0 mph, Incline: 10%, Duration: 30 Min., Calories Burned: 342

[Mark Spivey]

Hyperextended both wrists and jacked up swollen right ankle due to a fall the night of 9-4-2013. Took pain medications and did best that I could in gym. Some stations not done or done at a reduced weight due to physical condition and time. Currently at about 80-85%. Saturday 9/7/13 Actual Results:

Bicep Curl Machine
Set 1: 207.5x15 Right
Set 2: 207.5x15 Left
Set 3: 207.5x15 Right
Set 4: 207.5x15 Left
Set 5: 207.5x15 Right
Set 6: 207.5x15 Left

Preacher Curl Machine
Set 1: 150.0x10
Set 2: 150.0x10
Set 3: 150.0x10

Twisting Standing Dumbbell Curl
Set 1: 45.0x12
Set 2: 45.0x12
Set 3: 45.0x10

Machine Triceps Extension
Set 1: 217.5x10
Set 2: 217.5x8
Set 3: 217.5x8

Triceps Pushdown - Rope
Set 1: 105.0x10
Set 2: 105.0x9
Set 3: 105.0x8

Chest Dips (fully clothed/equipped weight prior to workout)
Set 1: 219.0x15
Set 2: 219.0x12
Set 3: 219.0x10

Hammer Curls with Rope
Set 1: 105.0x10
Set 2: 105.0x9
Set 3: 105.0x9

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

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

One Arm Seated Reverse Dumbbell Wrist Curl Left
Set 1: 40.0x10
Set 2: 40.0x9
Set 3: 40.0x8

One Arm Seated Reverse Dumbbell Wrist Curl Right
Set 1: 40.0x10
Set 2: 40.0x9
Set 3: 40.0x8

Leg Press (free weight seated machine)
Set 1: 717.0x10
Set 2: 717.0x10
Set 3: 717.0x10

Calf Press on Leg Press
Set 1: 717.0x10
Set 2: 717.0x10
Set 3: 717.0x10

Machine Deltoid Raise
Set 1: 207.5x9
Set 2: 207.5x8
Set 3: 207.5x6

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

Iso Lateral Wide Pull-down
Set 1: 360.0x10
Set 2: 360.0x10
Set 3: 360.0x10

Leverage Chest Bench Press
Set 1: 380.0x10
Set 2: 380.0x10
Set 3: 380.0x10
Set 4: 380.0x10

Machine Shoulder Press
Set 1: 165.0x10
Set 2: 165.0x10
Set 3: 165.0x10

Leverage Iso Row
Set 1: 360.0x9
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: 171.0x10
Set 3: 171.0x10

Abdominal Crunch Machine (full weight of machine+)
Set 1: 217.5x12
Set 2: 217.5x10
Set 3: 217.5x10

Rotary Torso (right 70 degrees full weight of machine+)
Set 1: 207.5x10 Left 70 degrees
Set 2: 207.5x10 Right 70 degrees
Set 3: 207.5x10 Left 70 degrees

Rotary Torso (left 70 degrees full weight of machine+)
Set 1: 207.5x10 Right 70 degrees
Set 2: 207.5x10 Left 70 degrees
Set 3: 207.5x10 Right 70 degrees

Back Extension Machine (full weight of machine+)
Set 1: 315.0x12
Set 2: 315.0x10
Set 3: 315.0x10

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

Decline Left Oblique Crunch
Set 1: 10 Reps
Set 2: 10 Reps
Set 3: 10 Reps

Decline Right Oblique Crunch
Set 1: 10 Reps
Set 2: 10 Reps
Set 3: 10 Reps

Cardio – Treadmill
Distance: 2.05 miles, Ave. Speed: 4.0 mph, Incline: 10%, Duration: 30:30 Min., Calories Burned: 350

[Mark Spivey]

Hyperextended both wrists and jacked up swollen right ankle due to a fall the night of 9-4-2013. I’m still recovering from fall injuries but recovery going well. I'm basically back to 98%. Monday 9/9/13 Actual Results:

Bicep Curl Machine
Set 1: 207.5x15 Right
Set 2: 207.5x15 Left
Set 3: 207.5x15 Right
Set 4: 207.5x15 Left
Set 5: 207.5x15 Right
Set 6: 207.5x15 Left

Preacher Curl Machine
Set 1: 150.0x10
Set 2: 150.0x10
Set 3: 150.0x10

Twisting Standing Dumbbell Curl
Set 1: 50.0x10
Set 2: 50.0x8
Set 3: 50.0x8

Machine Triceps Extension
Set 1: 217.5x12
Set 2: 217.5x8
Set 3: 217.5x8

Triceps Pushdown - Rope
Set 1: 105.0x10
Set 2: 105.0x9
Set 3: 105.0x8

Chest Dips (fully clothed/equipped weight prior to workout)
Set 1: 219.0x15
Set 2: 219.0x12
Set 3: 219.0x10

Iron Cross and Superman Planks (feet on platform & hands on TRX bands, body parallel to floor)
Set 1: 00:00:31 Arms to sides forming a cross
Set 2: 00:00:15 Arms straight out above head flying
Set 3: 00:00:29 Arms to sides forming a cross
Set 4: 00:00:22 Arms straight out above head flying
Set 5: 00:00:35 Arms to sides forming a cross
Set 6: 00:00:25 Arms straight out above head flying

Hammer Curls with Rope (New PR)
Set 1: 145.0x10
Set 2: 145.0x8
Set 3: 145.0x6


One Arm Seated Dumbbell Wrist Curl Left
Set 1: 45.0x10
Set 2: 45.0x10
Set 3: 45.0x10

One Arm Seated Dumbbell Wrist Curl Right
Set 1: 45.0x10
Set 2: 45.0x10
Set 3: 45.0x10

One Arm Seated Reverse Dumbbell Wrist Curl Left (New PR)
Set 1: 45.0x10
Set 2: 45.0x9
Set 3: 45.0x8

One Arm Seated Reverse Dumbbell Wrist Curl Right (New PR)
Set 1: 40.0x10
Set 2: 40.0x9
Set 3: 40.0x8

Leverage Chest Bench Press
Set 1: 470.0x10
Set 2: 470.0x8
Set 3: 470.0x8

Iso Lateral Wide Pull-down
Set 1: 450.0x10
Set 2: 450.0x9
Set 3: 450.0x8

Butterfly (full weight of machine+)
Set 1: 315.0x10
Set 2: 315.0x6
Set 3: 315.0x6

Machine Deltoid Raise
Set 1: 207.5x10
Set 2: 207.5x10
Set 3: 207.5x8

Machine Shoulder Press
Set 1: 185.0x10
Set 2: 185.0x10
Set 3: 185.0x10

Leverage Iso Row
Set 1: 360.0x9
Set 2: 360.0x8
Set 3: 360.0x7

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

Abdominal Crunch Machine (full weight of machine+)
Set 1: 217.5x12
Set 2: 217.5x12
Set 3: 217.5x12

Rotary Torso (right 70 degrees full weight of machine+)
Set 1: 207.5x10 Left 70 degrees
Set 2: 207.5x10 Right 70 degrees
Set 3: 207.5x10 Left 70 degrees

Rotary Torso (left 70 degrees full weight of machine+)
Set 1: 207.5x10 Right 70 degrees
Set 2: 207.5x10 Left 70 degrees
Set 3: 207.5x10 Right 70 degrees

Back Extension Machine (full weight of machine+)
Set 1: 315.0x12
Set 2: 315.0x12
Set 3: 315.0x12

Decline Crunch
Set 1: 15 Reps
Set 2: 12 Reps
Set 3: 10 Reps

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

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

Leg Press (free weight seated machine)
Set 1: 717.0x10
Set 2: 717.0x10
Set 3: 717.0x10

Calf Press on Leg Press
Set 1: 717.0x10
Set 2: 717.0x10
Set 3: 717.0x10

Cardio – Treadmill
Distance: 2.01 miles, Ave. Speed: 4.0 mph, Incline: 10%, Duration: 30:10 Min., Calories Burned: 343

[Mark Spivey]

Current Physical Attributes:
9-11-2013: Gender: Male Age: 52
Weight: 213.5 lbs. Body Fat: 21.5% Height: 70”
Chest: 50.5” Waist: 36.5” Arms: 16”
Shoulders: 54.25” Forearms: 13.5” Neck: 17”
Hips: 42” Thighs: 24” Calves: 16”

Nutritional Main attributes:
Reset on 9-12-2013: Caloric intake varies but is nominally 1,700-1,800 calories on non-workout days and around 2,600-2,800 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 at or less than 110 grams target. Fats I try to be near but less than 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

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. Although I have a 30 second rest between sets in the routine I have on Jefit (App) I don’t use the timer. I try to minimize rest periods however, I find that I need to take longer rests when doing very heavy weights (e.g., bench, lats, and row) and also later in the routine as I wear down. My typical rest between exercise stations is about two minutes (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 3.8-4.2 mph for about 30 minutes.

Notes:
Hyperextended both wrists and jacked up swollen right ankle due to a fall the night of 9-4-2013.

I’m still recovering from fall injuries. Tried to do workout without pain meds but had to take some about half way through. Recovery continues to go well.

Thursday 9/12/13 Actual Results:

Decline Crunch
Set 1: 25 Reps
Set 2: 20 Reps
Set 3: 15 Reps

Decline Right Oblique Crunch
Set 1: 20 Reps
Set 2: 15 Reps
Set 3: 10 Reps

Decline Left Oblique Crunch
Set 1: 20 Reps
Set 2: 15 Reps
Set 3: 10 Reps

Bicep Curl Machine Right Arm
Set 1: 207.5x15
Set 2: 207.5x15
Set 3: 207.5x15

Bicep Curl Machine Left Arm
Set 1: 207.5x15
Set 2: 207.5x15
Set 3: 207.5x15

Preacher Curl Machine
Set 1: 150.0x10
Set 2: 150.0x10
Set 3: 150.0x10

Twisting Standing Dumbbell Curl
Set 1: 50.0x10
Set 2: 50.0x9
Set 3: 50.0x8

Machine Triceps Extension
Set 1: 217.5x12
Set 2: 217.5x8
Set 3: 217.5x8

Triceps Pushdown - Rope
Set 1: 105.0x10
Set 2: 105.0x10
Set 3: 105.0x8

Chest Dips (fully clothed/equipped weight prior to workout)
Set 1: 220.0x15
Set 2: 220.0x12
Set 3: 265.0x8 (added 45 lb. dumbbell)

Hammer Curls with Rope (New PR)
Set 1: 140.0x10
Set 2: 140.0x10
Set 3: 140.0x6


One Arm Seated Dumbbell Wrist Curl Left
Set 1: 45.0x10
Set 2: 45.0x10
Set 3: 45.0x10

One Arm Seated Dumbbell Wrist Curl Right
Set 1: 45.0x10
Set 2: 45.0x10
Set 3: 45.0x10

One Arm Seated Reverse Dumbbell Wrist Curl Left (New PR)
Set 1: 45.0x10
Set 2: 45.0x9
Set 3: 45.0x8

One Arm Seated Reverse Dumbbell Wrist Curl Right (New PR)
Set 1: 45.0x10
Set 2: 45.0x9
Set 3: 45.0x8

Machine Deltoid Raise
Set 1: 207.5x10
Set 2: 207.5x9
Set 3: 207.5x8

Butterfly (full weight of machine+)
Set 1: 315.0x10
Set 2: 315.0x8
Set 3: 315.0x8

Abdominal Crunch Machine (full weight of machine+)
Set 1: 217.5x12
Set 2: 217.5x12
Set 3: 217.5x12

Rotary Torso (right 70 degrees full weight of machine+)
Set 1: 207.5x10 Left 70 degrees
Set 2: 207.5x10 Left 70 degrees
Set 3: 207.5x10 Left 70 degrees

Rotary Torso (left 70 degrees full weight of machine+)
Set 1: 207.5x10 Right 70 degrees
Set 2: 207.5x10 Right 70 degrees
Set 3: 207.5x10 Right 70 degrees

Back Extension Machine (full weight of machine+)
Set 1: 315.0x12
Set 2: 315.0x12
Set 3: 315.0x12

Leg Press (free weight seated machine)
Set 1: 717.0x10
Set 2: 717.0x10
Set 3: 717.0x10

Calf Press on Leg Press
Set 1: 717.0x10
Set 2: 717.0x10
Set 3: 717.0x10

Iso Lateral Wide Pull-down
Set 1: 450.0x8 (grip slip) 450.0x2
Set 2: 450.0x9
Set 3: 450.0x7

Leverage Chest Bench Press
Set 1: 470.0x8
Set 2: 470.0x7
Set 3: 470.0x6

Machine Shoulder Press
Set 1: 185.0x12
Set 2: 185.0x12
Set 3: 185.0x10

Leverage Iso Row
Set 1: 360.0x10
Set 2: 360.0x9
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

Iron Cross and Superman Planks (feet on platform & hands on TRX bands, body parallel to floor)
Set 1: 00:00:00 Arms to sides forming a cross
Set 2: 00:00:00 Arms straight out above head flying
Set 3: 00:00:00 Arms to sides forming a cross
Set 4: 00:00:00 Arms straight out above head flying
Set 5: 00:00:00 Arms to sides forming a cross
Set 6: 00:00:00 Arms straight out above head flying

Cardio – Treadmill
Distance: 2.0 miles, Ave. Speed: 4.0 mph, Incline: 10%, Duration: 30:00 Min., Calories Burned: 342

[mrwright]

207lb curls?!?! Thats about 35lbs more than i weigh!

Just wondering why you use machines more than free weights? Is it just the safety/less strain aspect?

[Mark Spivey]

The rationale behind what I do is mixed but primarily it is due to safety. I have not been able to get a consistent workout partner to spot me for greater utilization of free weights and I tend to push my limits (how else can one create higher ones if you don't push them, i.e., challenge your muscles). Since I only can get to the gym three days a week it also presents a challenge that can only be met with doing a total body workout each time. With that in mind, I have to also push myself to get the routine done within 3.5 to 4 hours. That also doesn't lend to me finding a compatible workout partner since it is more intense than most people are willing to be. I would prefer to use more free weights, since they require more effort to control, but I try to make up for that with dumbbells, modified planks, and other exercises which require more use of minor muscles for stabilization.