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  1. #31
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Monday 10/07/13 Actual Results:
    Mom sick - short gym session

    Decline Crunch
    Set 1: 25 Reps

    Decline Right Oblique Crunch
    Set 1: 20 Reps

    Decline Left Oblique Crunch
    Set 1: 20 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

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

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

    Weight Plate Shrugs (on shrug/lunge machine, weight on each side, total weight 392) - Skipped
    Set 1: 196.0x8
    Set 2: 196.0x7

    Preacher Curl Machine
    Set 1: 155.0x10
    Set 2: 155.0x10

    Twisting Standing Dumbbell Curl
    Set 1: 55.0x10
    Set 2: 55.0x10

    Hammer Curls with Rope
    Set 1: 150.0x10
    Set 2: 150.0x10

    Machine Triceps Extension (full weight of machine+)
    Set 1: 217.5x10
    Set 2: 217.5x10

    Triceps Pushdown - Rope
    Set 1: 110.0x9
    Set 2: 110.0x9

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

    Machine Deltoid Raise (full weight of machine)
    Set 1: 207.5x10
    Set 2: 207.5x10

    Butterfly (full weight of machine+) – Station tied up
    Set 1: 315.0x10
    Set 2: 315.0x10

    Iso Lateral Wide Pull-down (maximum weight)
    Set 1: 450.0x8
    Set 2: 450.0x7

    Leverage Chest Bench Press (maximum weight)
    Set 1: 470.0x9
    Set 2: 470.0x8

    Cardio – Treadmill
    Distance: 1.0 miles, Ave. Speed: 4.0 mph, Incline: 10%, Duration: 15:00 Min., Calories Burned: 180

  2. #32
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Thursday 10/10/13 Actual Results:

    Bicep Curl Machine Right (full weight of machine)
    Set 1: 207.5x15
    Set 2: 207.5x15
    Set 3: 207.5x15

    Bicep Curl Machine Left (full weight of machine)
    Set 1: 207.5x15
    Set 2: 207.5x15
    Set 3: 207.5x15

    Preacher Curl Machine
    Set 1: 160.0x10
    Set 2: 160.0x9
    Set 3: 160.0x8

    Twisting Standing Dumbbell Curl
    Set 1: 55.0x10
    Set 2: 55.0x9
    Set 3: 50.0x8

    Hammer Curls with Rope
    Set 1: 150.0x10
    Set 2: 150.0x9
    Set 3: 150.0x8

    Machine Triceps Extension (full weight of machine+)
    Set 1: 217.5x12
    Set 2: 217.5x10
    Set 3: 217.5x9

    Triceps Pushdown - Rope
    Set 1: 110.0x10
    Set 2: 110.0x10
    Set 3: 110.0x8

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

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

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

    One Arm Seated Reverse Dumbbell Wrist Curl Left
    Set 1: 45.0x10
    Set 2: 45.0x10
    Set 3: 45.0x9

    One Arm Seated Reverse Dumbbell Wrist Curl Right
    Set 1: 45.0x10
    Set 2: 45.0x10
    Set 3: 45.0x9

    Iron Cross 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: 00:00:25 Arms to sides forming a cross
    Set 3: 00:00:35 Arms to sides forming a cross

    Superman Planks (feet on platform & hands on TRX bands, body parallel to floor)
    Set 1: 00:00:20 Arms straight out above head flying
    Set 2: 00:00:25 Arms straight out above head flying
    Set 3: 00:00:30 Arms straight out above head flying

    Machine Deltoid Raise (full weight of machine)
    Set 1: 207.5x10
    Set 2: 207.5x9
    Set 3: 207.5x8

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

    Iso Lateral Wide Pull-down (maximum weight)
    Set 1: 450.0x10
    Set 2: 450.0x8
    Set 3: 450.0x6

    Leverage Chest Bench Press (maximum weight)
    Set 1: 470.0x9
    Set 2: 470.0x9
    Set 3: 470.0x8

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

    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, total weight 392) - Skipped
    Set 1: 196.0x8
    Set 2: 196.0x8
    Set 3: 196.0x6

    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: 207.5x12 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: 207.5x12 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

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

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

    Decline Left Oblique Crunch
    Set 1: 20 Reps
    Set 2: 15 Reps
    Set 3: 15 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: 3.23 miles, Ave. Speed: 3.95 mph, Incline: 10%, Duration: 50:05 Min., Calories Burned: 464

  3. #33
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Saturday 10/12/13 Actual Results:

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

    Decline Right Oblique Crunch
    Set 1: 25 Reps
    Set 2: 20 Reps
    Set 3: 20 Reps

    Decline Left Oblique Crunch
    Set 1: 25 Reps
    Set 2: 20 Reps
    Set 3: 20 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

    Abdominal Crunch Machine (full weight of machine+)
    Set 1: 217.5x15
    Set 2: 217.5x14
    Set 3: 217.5x13

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

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

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

    Barbell Deadlift
    Set 1: 522x1

    Weight Plate Shrugs (on shrug/lunge machine, weight on each side, total weight 392, with straps)
    Set 1: 196.0x10
    Set 2: 196.0x10
    Set 3: 196.0x10

    Leverage Iso Row (maximum weight, with straps)
    Set 1: 360.0x10
    Set 2: 360.0x10
    Set 3: 360.0x10

    Machine Shoulder Press
    Set 1: 254.0x10
    Set 2: 254.0x10
    Set 3: 254.0x9

    Iso Lateral Wide Pull-down (maximum weight, with straps)
    Set 1: 450.0x10
    Set 2: 450.0x8
    Set 3: 450.0x8

    Leverage Chest Bench Press (maximum weight)
    Set 1: 470.0x9
    Set 2: 470.0x9
    Set 3: 470.0x8

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

    Machine Deltoid Raise (full weight of machine)
    Set 1: 207.5x10
    Set 2: 207.5x10
    Set 3: 207.5x9

    Bicep Curl Machine Right (full weight of machine)
    Set 1: 207.5x15
    Set 2: 207.5x15
    Set 3: 207.5x15

    Bicep Curl Machine Left (full weight of machine)
    Set 1: 207.5x15
    Set 2: 207.5x15
    Set 3: 207.5x15

    Preacher Curl Machine
    Set 1: 160.0x9
    Set 2: 160.0x9
    Set 3: 160.0x8

    Twisting Standing Dumbbell Curl
    Set 1: 55.0x10
    Set 2: 55.0x9
    Set 3: 55.0x8

    Hammer Curls with Rope
    Set 1: 150.0x10
    Set 2: 150.0x9
    Set 3: 150.0x8

    Machine Triceps Extension (full weight of machine+)
    Set 1: 217.5x12
    Set 2: 217.5x10
    Set 3: 217.5x9

    Triceps Pushdown - Rope
    Set 1: 110.0x10
    Set 2: 110.0x10
    Set 3: 110.0x8

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

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

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

    One Arm Seated Reverse Dumbbell Wrist Curl Left
    Set 1: 45.0x10
    Set 2: 45.0x10
    Set 3: 45.0x9

    One Arm Seated Reverse Dumbbell Wrist Curl Right
    Set 1: 45.0x10
    Set 2: 45.0x10
    Set 3: 45.0x9

    Iron Cross Planks (feet on platform & hands on TRX bands, body parallel to floor) - Skipped
    Set 1: 00:00:00 Arms to sides forming a cross
    Set 2: 00:00:00 Arms to sides forming a cross
    Set 3: 00:00:00 Arms to sides forming a cross

    Superman Planks (feet on platform & hands on TRX bands, body parallel to floor) - Skipped
    Set 1: 00:00:00 Arms straight out above head flying
    Set 2: 00:00:00 Arms straight out above head flying
    Set 3: 00:00:00 Arms straight out above head flying

    Cardio – Treadmill
    Distance: 2.00 miles, Ave. Speed: 4.00 mph, Incline: 10%, Duration: 30:00 Min., Calories Burned: 343

  4. #34
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Monday 10/14/13 Actual Results:
    Workout Estimated Calories Burned: 563 in 2.5 hours

    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 : 160.0x12
    Set 2 : 160.0x10
    Set 3 : 160.0x8

    Twisting Standing Dumbbell Curl
    Set 1 : 55.0x10
    Set 2 : 55.0x10
    Set 3 : 55.0x9

    Hammer Curls with Rope
    Set 1 : 150.0x10
    Set 2 : 150.0x10
    Set 3 : 150.0x8

    Machine Triceps Extension
    Set 1 : 217.5x12
    Set 2 : 217.5x10
    Set 3 : 217.5x10

    Triceps Pushdown - Rope
    Set 1 : 110.0x12
    Set 2 : 110.0x10
    Set 3 : 110.0x10

    Chest Dip (Weight Fully Clothed and Equipped)
    Set 1 : 218.0x15
    Set 2 : 218.0x14
    Set 3 : 218.0x12

    One Arm Seated Dumbbell Wrist Curl Right Arm
    Set 1 : 50.0x10
    Set 2 : 50.0x10
    Set 3 : 50.0x10

    One Arm Seated Dumbbell Wrist Curl Left Arm
    Set 1 : 50.0x10
    Set 2 : 50.0x10
    Set 3 : 50.0x10

    One Arm Seated Reverse Dumbbell Wrist Curl Right Arm
    Set 1 : 50.0x9
    Set 2 : 50.0x7
    Set 3 : 50.0x6

    One Arm Seated Reverse Dumbbell Wrist Curl Left Arm
    Set 1 : 50.0x9
    Set 2 : 50.0x7
    Set 3 : 50.0x6

    Iron Cross 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: 00:00:25 Arms to sides forming a cross
    Set 3: 00:00:30 Arms to sides forming a cross

    Superman Planks (feet on platform & hands on TRX bands, body parallel to floor)
    Set 1: 00:00:15 Arms straight out above head flying
    Set 2: 00:00:20 Arms straight out above head flying
    Set 3: 00:00:25 Arms straight out above head flying

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

    Butterfly
    Set 1 : 315.0x12
    Set 2 : 315.0x12

    Iso Lateral Wide Pulldown
    Set 1 : 450.0x10
    Set 2 : 450.0x10

    Leverage Chest Press
    Set 1 : 470.0x10
    Set 2 : 470.0x9

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

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

    Weight Plate Shrugs
    Set 1 : 196.0x10
    Set 2 : 196.0x10

    Walking
    Distance: 2.00 miles, Ave. Speed: 3.00 mph, Incline: roadway slight grade changes, Duration: 40 Min., Estimated Calories Burned: 165

  5. #35
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Thursday 10/17/13 Actual Results:

    Decline Crunch
    Set 1: 30 Reps
    Set 2: 30 Reps
    Set 3: 30 Reps

    Decline Right Oblique Crunch
    Set 1: 25 Reps
    Set 2: 20 Reps
    Set 3: 20 Reps

    Decline Left Oblique Crunch
    Set 1: 25 Reps
    Set 2: 20 Reps
    Set 3: 20 Reps

    Machine Deltoid Raise (full weight of machine)
    Set 1: 217.5x10
    Set 2: 217.5x10
    Set 3: 217.5x10

    Butterfly (full weight of machine+) – Station tied up
    Set 1: 315.0x15
    Set 2: 315.0x12
    Set 3: 315.0x10

    Abdominal Crunch Machine (full weight of machine+)
    Set 1: 217.5x15
    Set 2: 217.5x14
    Set 3: 227.5x12

    Back Extension Machine (full weight of machine+)
    Set 1: 325.0x15
    Set 2: 325.0x15
    Set 3: 335.0x15

    Rotary Torso (right 70 degrees full weight of machine)
    Set 1: 217.5x15 Left 70 degrees
    Set 2: 217.5x15 Left 70 degrees
    Set 3: 217.5x12 Left 70 degrees

    Rotary Torso (left 70 degrees full weight of machine)
    Set 1: 217.5x15 Right 70 degrees
    Set 2: 217.5x15 Right 70 degrees
    Set 3: 217.5x12 Right 70 degrees

    Weight Plate Shrugs (on shrug/lunge machine, weight on each side, total weight 432, with straps)
    Set 1: 216.0x10
    Set 2: 216.0x10
    Set 3: 216.0x10

    Leverage Iso Row (maximum weight, with straps)
    Set 1: 360.0x12
    Set 2: 360.0x10
    Set 3: 360.0x10

    Machine Shoulder Press
    Set 1: 254.0x12
    Set 2: 254.0x10
    Set 3: 254.0x10

    Leg Press (free weight seated machine)
    Set 1: 777.0x10
    Set 2: 777.0x10
    Set 3: 777.0x9

    Calf Press on Leg Press
    Set 1: 777.0x10
    Set 2: 777.0x10
    Set 3: 777.0x9

    Twisting Standing Dumbbell Curl
    Set 1: 55.0x10
    Set 2: 55.0x10

    Chest Dips (fully clothed/equipped weight prior to workout)
    Set 1: 212.0x10
    Set 2: 212.0x10

    Cardio – Treadmill
    Distance: 2.00 miles, Ave. Speed: 4.00 mph, Incline: 5-15% (varied throughout), Duration: 30:00 Min., Calories Burned: 343

  6. #36
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Saturday 10/19/13 Actual Results:

    Bicep Curl Machine Right (full weight of machine)
    Set 1: 207.5x20
    Set 2: 207.5x20
    Set 3: 207.5x20

    Bicep Curl Machine Left (full weight of machine)
    Set 1: 207.5x20
    Set 2: 207.5x20
    Set 3: 207.5x20

    Preacher Curl Machine
    Set 1: 165.0x10
    Set 2: 165.0x9
    Set 3: 165.0x8

    Twisting Standing Dumbbell Curl
    Set 1: 60.0x10
    Set 2: 60.0x9
    Set 3: 60.0x9

    Hammer Curls with Rope
    Set 1: 160.0x10
    Set 2: 160.0x9
    Set 3: 160.0x8

    Machine Triceps Extension (full weight of machine+)
    Set 1: 227.5x10
    Set 2: 227.5x8
    Set 3: 227.5x8

    Triceps Pushdown - Rope
    Set 1: 120.0x9
    Set 2: 120.0x8
    Set 3: 120.0x8

    Chest Dips (fully clothed/equipped weight prior to workout)
    Set 1: 215.0x20
    Set 2: 215.0x15
    Set 3: 215.0x15

    One Arm Seated Dumbbell Wrist Curl Left
    Set 1: 55.0x10
    Set 2: 55.0x10
    Set 3: 55.0x8

    One Arm Seated Dumbbell Wrist Curl Right
    Set 1: 55.0x10
    Set 2: 55.0x10
    Set 3: 55.0x8

    One Arm Seated Reverse Dumbbell Wrist Curl Left
    Set 1: 50.0x10
    Set 2: 50.0x8
    Set 3: 50.0x6

    One Arm Seated Reverse Dumbbell Wrist Curl Right
    Set 1: 45.0x10
    Set 2: 45.0x8
    Set 3: 45.0x6

    Iso Lateral Wide Pull-down (maximum weight, with straps)
    Set 1: 450.0x10
    Set 2: 450.0x10
    Set 3: 450.0x8

    Leverage Chest Bench Press (maximum weight)
    Set 1: 470.0x10
    Set 2: 470.0x9
    Set 3: 470.0x7

    Cardio – Treadmill
    Distance: 2.08 miles, Speed: 3.8-4.4 mph, Incline: 5-10%, Duration: 30:30 Min., Calories Burned: 300

  7. #37
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Monday 10/21/13 Actual Results:

    Bicep Curl Machine Right (full weight of machine)
    Set 1: 207.5x20
    Set 2: 207.5x20

    Bicep Curl Machine Left (full weight of machine)
    Set 1: 207.5x20
    Set 2: 207.5x20

    Preacher Curl Machine
    Set 1: 165.0x10
    Set 2: 165.0x10

    Twisting Standing Dumbbell Curl
    Set 1: 60.0x10
    Set 2: 60.0x9

    Machine Triceps Extension (full weight of machine+)
    Set 1: 227.5x10
    Set 2: 227.5x8

    Hammer Curls with Rope
    Set 1: 160.0x10
    Set 2: 160.0x9

    Triceps Pushdown - Rope
    Set 1: 120.0x9
    Set 2: 120.0x9

    Chest Dips (fully clothed/equipped weight prior to workout)
    Set 1: 215.0x15
    Set 2: 215.0x12

    Decline Crunch
    Set 1: 30 Reps
    Set 2: 30 Reps

    Decline Right Oblique Crunch
    Set 1: 20 Reps
    Set 2: 20 Reps

    Decline Left Oblique Crunch
    Set 1: 20 Reps
    Set 2: 20 Reps

    Machine Deltoid Raise (full weight of machine)
    Set 1: 217.5x10
    Set 2: 217.5x9

    Butterfly (full weight of machine+) – Station tied up
    Set 1: 315.0x15
    Set 2: 315.0x12

    Iso Lateral Wide Pulldown
    Set 1: 450.0x9
    Set 2: 450.0x9

    Cardio – Treadmill
    Distance: 2.00 miles, Ave. Speed: 4.00 mph, Incline: 10%, Duration: 30:00 Min., Calories Burned: 341

  8. #38
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Unless I get some posts from people who feel they would benefit from me continuing to post here, I'm done with this.

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