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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.

  2. #12
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    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
    Last edited by Mark Spivey; 09-03-2013 at 01:10 PM.

  3. #13
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    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
    Last edited by Mark Spivey; 09-03-2013 at 01:09 PM.

  4. #14
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    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
    Last edited by Mark Spivey; 09-03-2013 at 03:26 PM.

  5. #15
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    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
    Last edited by Mark Spivey; 09-10-2013 at 07:00 PM.

  6. #16
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    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
    Last edited by Mark Spivey; 09-10-2013 at 06:59 PM.

  7. #17
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    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
    Last edited by Mark Spivey; 09-10-2013 at 07:01 PM.

  8. #18
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    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

  9. #19
    More Experienced than a Senior mrwright's Avatar
    Join Date
    May 2011
    Location
    ENGLAND
    Posts
    462
    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?
    E N G L A N D!

  10. #20
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    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.

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