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  1. #11
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    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
    Last edited by Mark Spivey; 09-03-2013 at 01:11 PM.

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