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  1. #21
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Current Physical Attributes:
    9-18-2013: Gender: Male Age: 52
    Weight: 212.5 lbs. Body Fat: 16.5% Height: 70”
    Chest: 50.5” Waist: 36.5” Arms: 16”
    Shoulders: 54.25” Forearms: 13.5” Neck: 17”
    Hips: 42” Thighs: 24” Calves: 16”

    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. Residual soreness and stiffness continues in wrists. Pain medications were taken prior to work out to address pain and inflammation. Recovery continues to go well.

    Saturday 9/14/13 Actual Results:

    Machine Shoulder Press
    Set 1: 224.0x12
    Set 2: 224.0x10
    Set 3: 224.0x10

    Iron Cross and Superman Planks (feet on platform & hands on TRX bands, body parallel to floor)
    Set 1: 00:00:12 Arms to sides forming a cross
    Set 2: 00:00:13 Arms straight out above head flying
    Set 3: 00:00:25 Arms to sides forming a cross
    Set 4: 00:00:19 Arms straight out above head flying
    Set 5: 00:00:31 Arms to sides forming a cross
    Set 6: 00:00:29 Arms straight out above head flying

    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

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

    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: 217.5x12
    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: 315.0x15
    Set 2: 315.0x12
    Set 3: 315.0x12

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

    Leverage Chest Bench Press
    Set 1: 470.0x10
    Set 2: 470.0x9
    Set 3: 470.0x6

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

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

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

    Triceps Pushdown - Rope
    Set 1: 110.0x8
    Set 2: 110.0x8
    Set 3: 110.0x5

    Chest Dips (fully clothed/equipped weight prior to workout)
    Set 1: 218.0x15
    Set 2: 218.0x12
    Set 3: 263.0x8 (added 45 lb. dumbbell)

    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
    Set 1: 45.0x10
    Set 2: 45.0x9
    Set 3: 45.0x8

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

    Bicep Curl Machine Right Arm
    Set 1: 207.5x15
    Set 2: 207.5x12
    Set 3: 207.5x10

    Bicep Curl Machine Left Arm
    Set 1: 207.5x15
    Set 2: 207.5x12
    Set 3: 207.5x10

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

    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: 217.5x10
    Set 3: 217.5x8

    Hammer Curls with Rope (New PR)
    Set 1: 140.0x10
    Set 2: 140.0x8
    Set 3: 140.0x6

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

  2. #22
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Monday 9/16/13 Actual Results:

    No Work out. Sick.

  3. #23
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Notes: Hyperextended both wrists and strained right ankle due to a fall the night of 9-4-2013. I claim full recovery as of 9-20-2013.

    Thursday 9/19/13 Actual Results:

    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: 155.0x10
    Set 2: 155.0x9
    Set 3: 155.0x8

    Twisting Standing Dumbbell Curl
    Set 1: 50.0x12
    Set 2: 50.0x10
    Set 3: 50.0x8

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

    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: 215.0x20
    Set 2: 215.0x15
    Set 3: 215.0x10

    Hammer Curls with Rope
    Set 1: 140.0x12
    Set 2: 140.0x10
    Set 3: 140.0x10

    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: 45.0x9
    Set 3: 45.0x8

    One Arm Seated Reverse Dumbbell Wrist Curl Right
    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: 315.0x15
    Set 2: 315.0x12
    Set 3: 315.0x9

    Iso Lateral Wide Pull-down
    Set 1: 450.0x10
    Set 2: 450.0x9
    Set 3: 450.0x7

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

    Machine Shoulder Press
    Set 1: 254.0x12
    Set 2: 254.0x8
    Set 3: 254.0x6

    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)
    Set 1: 196.0x6
    Set 2: 196.0x7
    Set 3: 196.0x6

    Abdominal Crunch Machine (full weight of machine+)
    Set 1: 217.5x15
    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: 315.0x15
    Set 2: 315.0x12
    Set 3: 315.0x12

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

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

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

    Iron Cross and Superman Planks (feet on platform & hands on TRX bands, body parallel to floor)
    – Skipped due to being out of time as well as being spent
    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: 1.0 miles, Ave. Speed: 4.0 mph, Incline: 10%, Duration: 15:00 Min., Calories Burned: 172
    Last edited by Mark Spivey; 09-25-2013 at 08:15 PM.

  4. #24
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Saturday 9/21/13 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

    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

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

    Barbell Deadlift
    Set 1: 522.0x1

    Weight Plate Shrugs (on shrug/lunge machine, weight on each side, total weight 392)
    Set 1: 196.0x6
    Set 2: 196.0x5
    Set 3: 196.0x5

    Abdominal Crunch Machine (full weight of machine+)
    Set 1: 217.5x15
    Set 2: 217.5x12
    Set 3: 217.5x11

    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: 207.5x9 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: 207.5x9 Right 70 degrees

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

    Bicep Curl Machine Right Arm
    Set 1: 207.5x15
    Set 2: 207.5x12
    Set 3: 207.5x10

    Bicep Curl Machine Left Arm
    Set 1: 207.5x15
    Set 2: 207.5x12
    Set 3: 207.5x10

    Preacher Curl Machine
    Set 1: 155.0x10
    Set 2: 155.0x9
    Set 3: 155.0x8

    Twisting Standing Dumbbell Curl
    Set 1: 50.0x12
    Set 2: 50.0x10
    Set 3: 50.0x8

    Machine Triceps Extension
    Set 1: 217.5x12
    Set 2: 217.5x10
    Set 3: 217.5x8

    Triceps Pushdown - Rope
    Set 1: 110.0x10
    Set 2: 110.0x9
    Set 3: 110.0x8

    Chest Dips (fully clothed/equipped weight prior to workout)
    Set 1: 215.0x15
    Set 2: 215.0x12
    Set 3: 215.0x10

    One Arm Seated Dumbbell Wrist Curl Left
    Set 1: 45.0x12
    Set 2: 45.0x10
    Set 3: 45.0x8

    Hammer Curls with Rope
    Set 1: 140.0x12
    Set 2: 140.0x10
    Set 3: 140.0x8

    One Arm Seated Dumbbell Wrist Curl Right
    Set 1: 45.0x12
    Set 2: 45.0x10
    Set 3: 45.0x8

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

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

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

    Butterfly (full weight of machine+)
    Set 1: 315.0x14
    Set 2: 315.0x12
    Set 3: 315.0x8

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

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

    Machine Shoulder Press
    Set 1: 254.0x10
    Set 2: 254.0x8
    Set 3: 254.0x6

    Iron Cross and Superman Planks (feet on platform & hands on TRX bands, body parallel to floor)
    – Skipped due to being spent
    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: 343

  5. #25
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Notes
    Not at my normal gym… not happy… I miss my gym!

    Tuesday 9/24/13 Actual Results:

    Preacher Curl Machine
    Set 1: 155.0x12
    Set 2: 155.0x10
    Set 3: 155.0x8

    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: 00:00:25 Arms to sides forming a cross
    Set 4: 00:00:25 Arms straight out above head flying
    Set 5: 00:00:25 Arms to sides forming a cross
    Set 6: 00:00:25 Arms straight out above head flying

    Twisting Standing Dumbbell Curl
    Set 1: 55.0x10
    Set 2: 55.0x6
    Set 3: 50.0x8

    Hammer Curls with Rope
    Set 1: 150.0x8
    Set 2: 150.0x8
    Set 3: 150.0x6

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

    Triceps Pushdown - Rope
    Set 1: 110.0x10
    Set 2: 110.0x9
    Set 3: 110.0x8

    Chest Dips (fully clothed/equipped weight prior to workout)
    Set 1: 215.0x15
    Set 2: 215.0x12
    Set 3: 215.0x10

    One Arm Seated Dumbbell Wrist Curl Left
    Set 1: 45.0x12
    Set 2: 45.0x10
    Set 3: 45.0x8

    One Arm Seated Dumbbell Wrist Curl Right
    Set 1: 45.0x12
    Set 2: 45.0x10
    Set 3: 45.0x8

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

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

    Butterfly (full weight of machine+)
    Set 1: 315.0x14
    Set 2: 315.0x12
    Set 3: 315.0x10

    Iso Lateral Wide Pull-down
    Set 1: 450.0x9
    Set 2: 450.0x8
    Set 3: 450.0x6

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

    Machine Shoulder Press
    Set 1: 254.0x10
    Set 2: 254.0x8
    Set 3: 254.0x6

    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)
    Set 1: 196.0x6
    Set 2: 196.0x5
    Set 3: 196.0x5

    Abdominal Crunch Machine (full weight of machine+)
    Set 1: 217.5x15
    Set 2: 217.5x12
    Set 3: 217.5x11

    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: 207.5x9 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: 207.5x9 Right 70 degrees

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

    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

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

    Calf Press on Leg Press
    Set 1: 717.0x10
    Set 2: 717.0x9
    Set 3: 717.0x8

    Machine Deltoid Raise (Machine Broken)
    Set 1: 207.5x0
    Set 2: 207.5x0
    Set 3: 207.5x0

    Cardio – Treadmill
    Distance: 2.0 miles, Ave. Speed: 4.0 mph, Incline: 10%, Duration: 30:00 Min., Calories Burned: 340

  6. #26
    Experienced Member Mark Spivey's Avatar
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    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Thursday 9/26/13 Actual Results:

    Iron Cross Planks (feet on platform & hands on TRX bands, body parallel to floor)
    Set 1: 00:00:30 Arms to sides forming a cross
    Set 2: 00:00:35 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: 00:00:15 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

    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

    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
    Set 3: 254.0x10

    Weight Plate Shrugs (on shrug/lunge machine, weight on each side, total weight 392)
    Set 1: 196.0x8
    Set 2: 196.0x7
    Set 3: 196.0x7

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

    Machine Deltoid Raise (full weight of machine)
    Set 1: 207.5x12
    Set 2: 207.5x10
    Set 3: 207.5x8

    Butterfly (full weight of machine+)
    Set 1: 315.0x14
    Set 2: 315.0x12
    Set 3: 315.0x10

    Abdominal Crunch Machine (full weight of machine+)
    Set 1: 217.5x14
    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 Left 70 degrees
    Set 3: 207.5x9 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: 207.5x9 Right 70 degrees

    Back Extension Machine (full weight of machine+)
    Set 1: 315.0x15
    Set 2: 315.0x13
    Set 3: 315.0x11

    Bicep Curl Machine Right (full weight of machine)
    Set 1: 207.5x15
    Set 2: 207.5x15
    Set 3: 207.5x12

    Bicep Curl Machine Left (full weight of machine)
    Set 1: 207.5x15
    Set 2: 207.5x15
    Set 3: 207.5x12

    Preacher Curl Machine (station tied up)
    Set 1: 155.0x0
    Set 2: 155.0x0
    Set 3: 155.0x0

    Machine Triceps Extension (full weight of machine+)
    Set 1: 217.5x12
    Set 2: 217.5x10
    Set 3: 217.5x8

    Twisting Standing Dumbbell Curl
    Set 1: 55.0x10
    Set 2: 55.0x8
    Set 3: 50.0x6

    Triceps Pushdown - Rope
    Set 1: 110.0x9
    Set 2: 110.0x8
    Set 3: 110.0x6

    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: 150.0x8
    Set 2: 150.0x8
    Set 3: 150.0x6

    One Arm Seated Dumbbell Wrist Curl Left
    Set 1: 45.0x10
    Set 2: 45.0x10
    Set 3: 45.0x8

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

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

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

    Iso Lateral Wide Pull-down (maximum weight)
    Set 1: 450.0x9
    Set 2: 450.0x8
    Set 3: 450.0x6

    Leverage Chest Bench Press (maximum weight)
    Set 1: 470.0x8
    Set 2: 470.0x7
    Set 3: 470.0x6

    Cardio – Treadmill
    Distance: 2.0 miles, Ave. Speed: 4.0 mph, Incline: 10%, Duration: 30:00 Min., Calories Burned: 343

  7. #27
    Experienced Member Mark Spivey's Avatar
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    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Saturday 9/28/13 Actual Results:

    Skipped - Weekend Road Trip

  8. #28
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Monday 9/30/13 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: 155.0x10
    Set 2: 155.0x10
    Set 3: 155.0x10

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

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

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

    Triceps Pushdown - Rope
    Set 1: 110.0x10
    Set 2: 110.0x9
    Set 3: 110.0x8

    Chest 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 Left
    Set 1: 45.0x12
    Set 2: 45.0x10
    Set 3: 45.0x10

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

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

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

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

    Butterfly (full weight of machine+) – Station tied up
    Set 1: 315.0x0
    Set 2: 315.0x0
    Set 3: 315.0x0

    Iso Lateral Wide Pull-down (maximum weight)
    Set 1: 450.0x8
    Set 2: 450.0x7
    Set 3: 450.0x6

    Leverage Chest Bench Press (maximum weight)
    Set 1: 470.0x9
    Set 2: 470.0x8
    Set 3: 470.0x6

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

    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, total weight 392) - Skipped
    Set 1: 196.0x0
    Set 2: 196.0x0
    Set 3: 196.0x0

    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: 315.0x14
    Set 2: 315.0x13
    Set 3: 315.0x12

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

    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

    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: 2.0 miles, Ave. Speed: 4.0 mph, Incline: 10%, Duration: 30:00 Min., Calories Burned: 343

  9. #29
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    10-03-2103 Work out
    Note: Had Flu shot today and just not up to normal efforts in gym.

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

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

    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
    Set 1 : 217.5x10
    Set 2 : 217.5x10

    Triceps Pushdown - Rope
    Set 1 : 110.0x10
    Set 2 : 110.0x9

    Chest Dip
    Set 1 : 218.0x15
    Set 2 : 218.0x12

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

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

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

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

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

    Butterfly
    Set 1 : 315.0x0
    Set 2 : 315.0x0

    Iso Lateral Wide Pulldown
    Set 1 : 450.0x8
    Set 2 : 450.0x7

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

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

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

    Weight Plate Shrugs
    Set 1 : 196.0x8
    Set 2 : 196.0x6

    Ab Crunch Machine
    Set 1 : 217.5x12
    Set 2 : 217.5x12

    Rotary Torso Right
    276.66
    Set 1 : 207.5x10
    Set 2 : 207.5x10

    Rotary Torso Left
    Set 1 : 207.5x10
    Set 2 : 207.5x10

    Back Extension Machine
    Set 1 : 315.0x12
    Set 2 : 315.0x12

    Decline Crunch
    Set 1 : 20 Laps/Reps
    Set 2 : 15 Laps/Reps

    Decline Oblique Crunch Right
    Set 1 : 20 Laps/Reps
    Set 2 : 15 Laps/Reps

    Decline Oblique Crunch Left
    Set 1 : 20 Laps/Reps
    Set 2 : 15 Laps/Reps

    Leg Press
    Set 1 : 717.0x10
    Set 2 : 717.0x10

    Calf Press On Leg Press
    Set 1 : 717.0x10
    Set 2 : 717.0x10

    Walking, Treadmill, 10% Incline
    Calories : 497.0 CAL
    Distance: 2.63 mile
    Average Speed : 3.5 mph
    Duration : 00:45:00
    Last edited by Mark Spivey; 10-14-2013 at 01:36 PM.

  10. #30
    Experienced Member Mark Spivey's Avatar
    Join Date
    Jun 2013
    Location
    Knoxville, TN
    Posts
    48
    Saturday 10/05/13 Actual Results:

    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

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

    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

    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
    Set 3: 254.0x10

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

    Weight Plate Shrugs (on shrug/lunge machine, weight on each side, total weight 392) - Skipped
    Set 1: 196.0x8
    Set 2: 196.0x7
    Set 3: 196.0x6

    Bicep Curl Machine Right (full weight of machine)
    Set 1: 207.5x15
    Set 2: 207.5x15
    Set 3: 207.5x12

    Bicep Curl Machine Left (full weight of machine)
    Set 1: 207.5x15
    Set 2: 207.5x15
    Set 3: 207.5x12

    Preacher Curl Machine
    Set 1: 155.0x10
    Set 2: 155.0x10
    Set 3: 155.0x8

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

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

    Machine Triceps Extension (full weight of machine+)
    Set 1: 217.5x10
    Set 2: 217.5x10
    Set 3: 217.5x8

    Triceps Pushdown - Rope
    Set 1: 110.0x9
    Set 2: 110.0x9
    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: 45.0x10
    Set 3: 45.0x10

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

    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

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

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

    Iso Lateral Wide Pull-down (maximum weight)
    Set 1: 450.0x8
    Set 2: 450.0x7
    Set 3: 450.0x7

    Leverage Chest Bench Press (maximum weight)
    Set 1: 470.0x9
    Set 2: 470.0x8
    Set 3: 470.0x7

    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: 2.0 miles, Ave. Speed: 4.0 mph, Incline: 10%, Duration: 30:00 Min., Calories Burned: 348

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