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  1. #1
    Experienced Member Mark Spivey's Avatar
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    Jun 2013
    Location
    Knoxville, TN
    Posts
    48

    Young at Heart – Not Ageing Without a Fight!

    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 2,200 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 around 100 grams as a 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 three days a week (typically: Monday, Thursday, and Saturday). I do a 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 20 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

  2. #2
    Experienced Member Mark Spivey's Avatar
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    Jun 2013
    Location
    Knoxville, TN
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    48
    Wednesday 8/7/13 Results:

    Bicep Curl Machine (each arm individually switching right-left throughout)
    Set 1: 207.5x12
    Set 2: 207.5x12
    Set 3: 207.5x12

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

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

    Machine Triceps Extension

    Set 1: 215.0x10
    Set 2: 215.0x9
    Set 3: 215.0x7

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

    Dips (fully clothed/equipped weight prior to workout)
    Set 1: 225.0x12
    Set 2: 225.0x11
    Set 3: 225.0x10

    One Arm Seated Dumbbell Wrist Curl
    Set 1: 45.0x12
    Set 2: 45.0x10
    Set 3: 45.0x10

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

    Machine Deltoid Raise - NEW PR
    Set 1: 195.0x10
    Set 2: 195.0x9
    Set 3: 195.0x8

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

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

    Leverage Chest Press - NEW PR
    Set 1: 410.0x10
    Set 2: 410.0x9
    Set 3: 410.0x8

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

    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: 171.0x9
    Set 3: 171.0x8

    Abdominal Crunch Machine (full weight of machine+)
    Set 1: 220.0x10
    Set 2: 220.0x9
    Set 3: 220.0x8

    Rotary Torso
    Set 1: 200.0x10
    Set 2: 200.0x9
    Set 3: 200.0x8

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

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

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

    Leg Press (free weight seated machine) - NEW PR
    Set 1: 627.0x10
    Set 2: 627.0x 9
    Set 3: 627.0x 8

    Calf Press on Leg Press - NEW PR
    Set 1: 627.0x10
    Set 2: 627.0x10
    Set 3: 627.0x10

    Superman Plank (platform & TRX bands)
    Set 1: 00:00:30
    Set 2: 00:00:25
    Set 3: 00:00:20

    Cardio – Treadmill
    Distance: 2.0 miles, Speed: 4.0 mph, Incline: 10%, Duration: 00:30:00 (HH:MM:SS), Calories Burned: 343
    Last edited by Mark Spivey; 09-03-2013 at 01:17 PM.

  3. #3
    Experienced Member Mark Spivey's Avatar
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    Jun 2013
    Location
    Knoxville, TN
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    Friday 8/9/13 Results:

    Bicep Curl Machine (each arm individually switching right-left throughout)
    Set 1: 207.5x12
    Set 2: 207.5x12
    Set 3: 207.5x12

    Preacher Curl Machine
    Set 1: 140.0x10
    Set 2: 140.0x9
    Set 3: 140.0x8

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

    Machine Triceps Extension
    Set 1: 215.0x10
    Set 2: 215.0x10
    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: 220.0x15
    Set 2: 220.0x12
    Set 3: 220.0x12

    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: 40.0x9
    Set 3: 40.0x8

    Machine Deltoid Raise
    Set 1: 195.0x10
    Set 2: 195.0x10
    Set 3: 195.0x9

    Butterfly (full weight of machine+)
    Set 1: 315.0x10
    Set 2: 315.0x10
    Set 3: 315.0x9

    Iso Lateral Wide Pull-down
    Set 1: 410.0x10
    Set 2: 410.0x10
    Set 3: 410.0x8

    Leverage Chest Press - NEW PR
    Set 1: 430.0x9
    Set 2: 430.0x9
    Set 3: 430.0x6

    Machine Shoulder Press
    Set 1: 225.0x10
    Set 2: 225.0x9
    Set 3: 225.0x8

    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

    Abdominal Crunch Machine (full weight of machine+)
    Set 1: 220.0x10
    Set 2: 220.0x9
    Set 3: 220.0x8

    Rotary Torso
    Set 1: 200.0x10
    Set 2: 200.0x10
    Set 3: 200.0x8

    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: 9 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: 627.0x 9
    Set 2: 627.0x 9
    Set 3: 627.0x 8

    Calf Press on Leg Press
    Set 1: 627.0x10
    Set 2: 627.0x10
    Set 3: 627.0x 9

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

    Cardio – Treadmill
    Distance: 2.0 miles, Speed: 4.0 mph, Incline: 10%, Duration: 00:30:00 (HH:MM:SS), Calories Burned: 342
    Last edited by Mark Spivey; 08-13-2013 at 11:37 AM.

  4. #4
    Experienced Member Mark Spivey's Avatar
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    Jun 2013
    Location
    Knoxville, TN
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    48
    8/13/2013 Physical Attributes:
    Gender: Male Age: 52

    Weight: 217 lbs. Body Fat: 22.0% Height: 70”
    Chest: 50” Waist: 38” Arms: 16.5”
    Shoulders: 54.25” Forearms: 13.5” Neck: 17”
    Hips: 42” Thighs: 24.5” Calves: 16.5”

    Monday 8/12/13 Results:

    Bicep Curl Machine (each arm individually switching right-left throughout) Set 1: 207.5x12
    Set 2: 207.5x12
    Set 3: 207.5x12

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

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

    Machine Triceps Extension
    Set 1: 215.0x10
    Set 2: 215.0x8
    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: 220.0x15
    Set 2: 220.0x12
    Set 3: 220.0x11

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

    Machine Deltoid Raise
    Set 1: 195.0x10
    Set 2: 195.0x10
    Set 3: 195.0x10

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

    Iso Lateral Wide Pull-down - NEW PR
    Set 1: 450.0x9
    Set 2: 450.0x7
    Set 3: 450.0x5

    Leverage Chest Press - NEW PR
    Set 1: 470.0x10
    Set 2: 470.0x8
    Set 3: 470.0x6

    Machine Shoulder Press
    Set 1: 225.0x9
    Set 2: 225.0x8
    Set 3: 225.0x7

    Leverage Iso Row
    Set 1: 360.0x10
    Set 2: 360.0x10
    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: 171.0x9

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

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

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

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

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

    Leg Press (free weight seated machine)
    Set 1: 627.0x 10
    Set 2: 627.0x 10
    Set 3: 627.0x 10

    Calf Press on Leg Press
    Set 1: 627.0x10
    Set 2: 627.0x10
    Set 3: 627.0x10

    Superman Plank (platform & TRX bands)
    Set 1: 00:00:30
    Set 2: 00:00:20
    Set 3: 00:00:20

    Cardio – Treadmill
    Distance: 2.0 miles, Speed: 4.0 mph, Incline: 10%, Duration: 00:30:00 (HH:MM:SS), Calories Burned: 342
    Last edited by Mark Spivey; 09-03-2013 at 01:13 PM.

  5. #5
    Experienced Member Mark Spivey's Avatar
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    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Thursday 8/15/13 Results:

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

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

    Leg Press (free weight seated machine)
    Set 1: 627.0x12
    Set 2: 627.0x10
    Set 3: 627.0x10

    Calf Press on Leg Press
    Set 1: 627.0x12
    Set 2: 627.0x10
    Set 3: 627.0x10

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

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

    Superman Plank (platform & TRX bands)
    Set 1: 00:00:25
    Set 2: 00:00:20
    Set 3: 00:00:15

    Rotary Torso – NEW PR
    Set 1: 205.0x10
    Set 2: 205.0x10
    Set 3: 205.0x10

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

    Machine Shoulder Press – NEW PR
    Set 1: 254.0x10
    Set 2: 254.0x9
    Set 3: 254.0x8

    Leverage Chest Press
    Set 1: 470.0x9
    Set 2: 470.0x8
    Set 3: 470.0x7

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

    Iso Lateral Wide Pull-down
    Set 1: 450.0x9
    Set 2: 450.0x7
    Set 3: 450.0x6

    Machine Deltoid Raise
    Set 1: 195.0x10
    Set 2: 195.0x9
    Set 3: 195.0x8

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

    Bicep Curl Machine (each arm individually switching right-left throughout)
    Set 1: 207.5x12
    Set 2: 207.5x12
    Set 3: 207.5x12

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

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

    Triceps Pushdown - Rope
    Set 1: 100.0x9
    Set 2: 100.0x8
    Set 3: 100.0x8

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

    Dips (fully clothed/equipped weight prior to workout)
    Set 1: 220.0x10
    Set 2: 220.0x9
    Set 3: 220.0x9

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

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

    Cardio – Treadmill
    Distance: 1.32 miles, Speed: 4.0 mph, Incline: 10%, Duration: 00:20:00 (HH:MM:SS), Calories Burned: 224
    Last edited by Mark Spivey; 09-03-2013 at 01:15 PM.

  6. #6
    Experienced Member Mark Spivey's Avatar
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    Jun 2013
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    Knoxville, TN
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    Saturday 8/17/13 Results:

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

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

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

    Bicep Curl Machine (each arm individually switching right-left throughout)
    Set 1: 207.5x12
    Set 2: 207.5x12
    Set 3: 207.5x12

    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: 215.0x10
    Set 3: 215.0x9

    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: 220.0x15
    Set 2: 220.0x12
    Set 3: 220.0x12

    Machine Deltoid Raise
    Set 1: 195.0x10
    Set 2: 195.0x10
    Set 3: 195.0x8

    Superman Plank (platform & TRX bands)
    Set 1: 00:00:30
    Set 2: 00:00:25
    Set 3: 00:00:25

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

    Leverage Chest Press
    Set 1: 470.0x9
    Set 2: 470.0x8
    Set 3: 470.0x6

    Iso Lateral Wide Pull-down
    Set 1: 450.0x10
    Set 2: 450.0x8
    Set 3: 450.0x6

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

    Leverage Iso Row
    Set 1: 360.0x10
    Set 2: 360.0x8
    Set 3: 360.0x6

    Machine Shoulder Press
    Set 1: 254.0x10
    Set 2: 254.0x7
    Set 3: 254.0x8

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

    Rotary Torso
    Set 1: 205.0x10
    Set 2: 205.0x10
    Set 3: 205.0x10

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

    Cardio – Treadmill
    Distance: 1.9 miles, Speed: 3.8 mph, Incline: 10%, Duration: 00:30:00 (HH:MM:SS), Calories Burned: 306

    Skipped (Tapped Out due to gastrointestinal issue):
    Leg Press (free weight seated machine)
    Set 1: 627.0x0
    Set 2: 627.0x0
    Set 3: 627.0x0

    Calf Press on Leg Press
    Set 1: 627.0x0
    Set 2: 627.0x0
    Set 3: 627.0x0
    Last edited by Mark Spivey; 09-03-2013 at 01:15 PM.

  7. #7
    Senior Member gregger's Avatar
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    Feb 2011
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    Elkhorn, NE
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    137
    It all looks real good Mark!

  8. #8
    Experienced Member Mark Spivey's Avatar
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    Location
    Knoxville, TN
    Posts
    48
    Thanks gregger. My workout for Thursday hit the wall. Only 2.5 hrs of less than optimal lifting and I had to tap out to go do cardio. Two nights of broken up less than optimal sleep and I changed back to my original whey isolate protein (stomach messed up). Just an off day (I hope).

    Thursday 8/22/13 Actual Results:
    Decline Crunch
    Set 1: 12 Reps
    Set 2: 12 Reps
    Set 3: 12 Reps

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

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

    Bicep Curl Machine (each arm individually switching right-left throughout)
    Set 1: 207.5x12
    Set 2: 207.5x12
    Set 3: 207.5x12

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

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

    Triceps Pushdown - Rope
    Set 1: 100.0x10
    Set 2: 90.0x10
    Set 3: 90.0x10

    Dips (fully clothed/equipped weight prior to workout)
    Set 1: 220.0x12
    Set 2: 220.0x10
    Set 3: 220.0x10

    One Arm Seated Dumbbell Wrist Curl
    Set 1: 40.0x10
    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: 195.0x10
    Set 2: 195.0x10
    Set 3: 195.0x8

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

    Iso Lateral Wide Pull-down
    Set 1: 450.0x8
    Set 2: 450.0x7
    Set 3: 450.0x6

    Leverage Chest Bench Press
    Set 1: 470.0x5
    Set 2: 380.0x10
    Set 3: 380.0x10

    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

    Cardio – Treadmill
    Distance: 1.9 miles, Speed: 3.8 mph, Incline: 10%, Duration: 00:30:00 (HH:MM:SS), Calories Burned: 315

  9. #9
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Monday 8/19/13 Actual Results:

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

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

    Leg Press (free weight seated machine)
    Set 1: 627.0x12
    Set 2: 627.0x12
    Set 3: 627.0x10

    Calf Press on Leg Press
    Set 1: 627.0x12
    Set 2: 627.0x12
    Set 3: 627.0x10

    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

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

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

    Leverage Chest Bench Press
    Set 1: 470.0x9
    Set 2: 470.0x6
    Set 3: 470.0x6

    Iso Lateral Wide Pull-down
    Set 1: 450.0x10
    Set 2: 450.0x8
    Set 3: 450.0x7

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

    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: 171.0x9
    Set 2: 171.0x10
    Set 3: 171.0x10

    Machine Deltoid Raise
    Set 1: 195.0x10
    Set 2: 195.0x10
    Set 3: 195.0x9

    Bicep Curl Machine (each arm individually switching right-left throughout)
    Set 1: 207.5x12
    Set 2: 207.5x12
    Set 3: 207.5x12

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

    Dips (fully clothed/equipped weight prior to workout)
    Set 1: 220.0x15
    Set 2: 220.0x12
    Set 3: 220.0x12

    One Arm Seated Dumbbell Wrist Curl
    Set 1: 40.0x10
    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

    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: 215.0x10
    Set 3: 215.0x10

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

    Cardio – Treadmill
    Distance: 2.0 miles, Speed: 3.8-4.2 mph, Incline: 10%, Duration: 00:30:00 (HH:MM:SS), Calories Burned: 346
    Last edited by Mark Spivey; 09-03-2013 at 01:12 PM.

  10. #10
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Saturday 8/24/13 Actual Results:

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

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

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

    Hammer Curls with Rope (add on)
    Set 1: 80.0x10
    Set 2: 80.0x10
    Set 3: 80.0x10

    Machine Triceps Extension
    Set 1: 215.0x12
    Set 2: 215.0x10
    Set 3: 215.0x10

    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: 218.0x15
    Set 2: 218.0x12
    Set 3: 218.0x10

    One Arm Seated Dumbbell Wrist Curl
    Set 1: 40.0x10
    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 (New PR)
    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: 315.0x12

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

    Leverage Chest Bench Press
    Set 1: 470.0x9
    Set 2: 470.0x8
    Set 3: 470.0x7

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

    Leverage Iso Row
    Set 1: 360.0x8
    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

    Leg Press (free weight seated machine) (New PR)
    Set 1: 667.0x10
    Set 2: 667.0x9
    Set 3: 667.0x8

    Calf Press on Leg Press (New PR)
    Set 1: 667.0x10
    Set 2: 667.0x9
    Set 3: 667.0x8

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

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

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

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

    Cardio – Treadmill
    Distance: 2 miles, Speed: 4 mph, Incline: 10%, Duration: 00:30:00 (HH:MM:SS), Calories Burned: 343

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