(joints really hurting-maybe its the weather!)
SEATED LEG CURL
50 x 1 SET
70x 3 SETS
STANDING LEG CURL
(EACH LEG)
25 # X 1 SET
40 # X 3 SETS
SUPERSET-FRONT AND SIDE LATERAL DB RAISES
(EACH ARM)
12 1/2 # X 1 SET
15 # X 3 SETS
Friday, December 12, 2008
Thursday, December 11, 2008
12/10/08 QUADS, CALVES
SEATED CALF PRESS
50,70,70
TOE PRESS ON LEG PRESS MACH-FEET TOGETHER
135# 3 SETS
LEG EXTENSIONS
50, 70 x 2 SETS
LEG PRESS ON LEG PRESS MACH-FEET TOGETHER & SLOW
225# x 3 SETS
50,70,70
TOE PRESS ON LEG PRESS MACH-FEET TOGETHER
135# 3 SETS
LEG EXTENSIONS
50, 70 x 2 SETS
LEG PRESS ON LEG PRESS MACH-FEET TOGETHER & SLOW
225# x 3 SETS
12/8/08 BACK, BICEPS
LAT PULLDOWN-WIDE GRIP
70#, 80#-2 SETS
SEATED CABLE ROW-ALT HI & LOW
80# 2 SETS, 90# 2 SETS
STANDING BB ROW
65#, 85# x 2 SETS
BB CURL
45#,55,45
HAMMER CURL
15# (EACH ARM) 1 SET
20#-2 SETS
SEATED INCLINE DB CURL
12# 1 SET
15# 2 SETS
70#, 80#-2 SETS
SEATED CABLE ROW-ALT HI & LOW
80# 2 SETS, 90# 2 SETS
STANDING BB ROW
65#, 85# x 2 SETS
BB CURL
45#,55,45
HAMMER CURL
15# (EACH ARM) 1 SET
20#-2 SETS
SEATED INCLINE DB CURL
12# 1 SET
15# 2 SETS
Monday, December 8, 2008
12/6/08
CHEST, TRIS
CABLE FLYES-NEUTRAL & DOWN TO KNEES
30 X 4
INCLINE BENCH PRESS
65# X 3 SETS HIGH REPS
CLOSE GRIP TRICEP PUSHUPS(ELEVATED)
BW X 3
STANDING BEHIND THE HEAD BB TRICEPS PRESS
25 X 3
CABLE FLYES-NEUTRAL & DOWN TO KNEES
30 X 4
INCLINE BENCH PRESS
65# X 3 SETS HIGH REPS
CLOSE GRIP TRICEP PUSHUPS(ELEVATED)
BW X 3
STANDING BEHIND THE HEAD BB TRICEPS PRESS
25 X 3
12/1/08
QUADS, CALVES
MACH LEG PRESS
135,225,315 X 2
TOE PRESS ON MACH LEG PRESS
315 X 3
SEATED LEG EXTENSINS
60, 80, 90
CALF MACHINE STANDING PRESS
3 SETS X 225
MACH LEG PRESS
135,225,315 X 2
TOE PRESS ON MACH LEG PRESS
315 X 3
SEATED LEG EXTENSINS
60, 80, 90
CALF MACHINE STANDING PRESS
3 SETS X 225
11/30/08
CHEST, TRIS
PUSHUPS ON THE BAR
BW X 3 SETS
FLAT BENCH PRESS
65,85, 95 X 2
PEC DECK ARMS OUT
40, 50 X 3
ROPE PULLDOWN
50,60,60,50
PUSHUPS ON THE BAR
BW X 3 SETS
FLAT BENCH PRESS
65,85, 95 X 2
PEC DECK ARMS OUT
40, 50 X 3
ROPE PULLDOWN
50,60,60,50
11/29/08
HAMS, DELTS
MACHINE LEG PRESS ON HEELS-FEET HIGH AND WIDE
180 X 3
SINGLE LEG LUNGES-TOE UP
3 SETS
SEATED LEG CURL
60 X 3
STANDING CABLE LATERALS
20 # EA SIDE-2 GIANT SETS
FRONT DELT DB RAISE
15 X 3
MACHINE LEG PRESS ON HEELS-FEET HIGH AND WIDE
180 X 3
SINGLE LEG LUNGES-TOE UP
3 SETS
SEATED LEG CURL
60 X 3
STANDING CABLE LATERALS
20 # EA SIDE-2 GIANT SETS
FRONT DELT DB RAISE
15 X 3
11/28/08
BACK, BICEPS
WIDE GRIP LAT PULLDOWN
70, 90, 95 X 2
SEATED CABLE ROW ALT LO TO NAVEL HI TO CHEST
80 X 2, 85 X 2
STANDING BB ROW
65, 75 X 2
STANDING CABLE BIDEP CURL
20# EA SIDE-X 3 SETS
SEATED BB CURL 15 X 3
WIDE GRIP LAT PULLDOWN
70, 90, 95 X 2
SEATED CABLE ROW ALT LO TO NAVEL HI TO CHEST
80 X 2, 85 X 2
STANDING BB ROW
65, 75 X 2
STANDING CABLE BIDEP CURL
20# EA SIDE-X 3 SETS
SEATED BB CURL 15 X 3
11/10/08
BACK, BICEPS
WIDE GRIP PULLDOWN
70 # x 1, 80 # x 3
T BAR ROW-CLOSE GRIP
45 X 1, 90 X 3
BENT OVER BB ROWS
95 X 1, 115 X 3
DB CURLS
15 # EA 1 SEY
20 x EA 3 SETS
20
WIDE GRIP PULLDOWN
70 # x 1, 80 # x 3
T BAR ROW-CLOSE GRIP
45 X 1, 90 X 3
BENT OVER BB ROWS
95 X 1, 115 X 3
DB CURLS
15 # EA 1 SEY
20 x EA 3 SETS
20
Friday, November 14, 2008
my tale of woe & a commitment!
On the first page of my workout log book, I drew a circle with a line through it and the word "excuses" (i.e.-no excuses!!!)
But...
I am so weary from work, where I have been six days a week and average 9-12 hours a day! My food plan is totally out of whack too.
So tonight, I am sitting down with Joe's recommendations and plotting out specific day by day meal plans for the next 7 days. Tomorrow will be grocery shopping and food prep and Sunday is a totally new start!
But...
I am so weary from work, where I have been six days a week and average 9-12 hours a day! My food plan is totally out of whack too.
So tonight, I am sitting down with Joe's recommendations and plotting out specific day by day meal plans for the next 7 days. Tomorrow will be grocery shopping and food prep and Sunday is a totally new start!
11/14/08 CHEST, TRIS + CARDIO
Machine Incline Bench Press
1 set each- 65,80,95,110
Bent Over Cable Flyes
1 set X 30 (each side)
2 sets X 50
Flat Bench Press
1 set X 65
3 sets X 95
Pec Deck
4 sets X 40
Tricep Dips on Bench-Bodyweight
3 sets
Cable Row Pulldowns
1 set X 40
3 sets X 50
CARDIO
40 minutes X 3.0 speed X 2 to 4 incline (medium intensity)
1 set each- 65,80,95,110
Bent Over Cable Flyes
1 set X 30 (each side)
2 sets X 50
Flat Bench Press
1 set X 65
3 sets X 95
Pec Deck
4 sets X 40
Tricep Dips on Bench-Bodyweight
3 sets
Cable Row Pulldowns
1 set X 40
3 sets X 50
CARDIO
40 minutes X 3.0 speed X 2 to 4 incline (medium intensity)
11/13/08 QUADS, CALVES
Standing Machine Calf Press
4 sets X 200 (plus machine weight)
Standard Seated Legs Extensions
3 sets X 60
Seated Toe Press (Machine)
1 set X 50
3 sets X 100
Machine Legs Press
4 sets X 180 (plus machine weight)
4 sets X 200 (plus machine weight)
Standard Seated Legs Extensions
3 sets X 60
Seated Toe Press (Machine)
1 set X 50
3 sets X 100
Machine Legs Press
4 sets X 180 (plus machine weight)
11/10/08 BACK & BICEPS
Wide grip lat pulldown
1 set X 70
3 sets X 80
T Bar Row-close grip
1 set X 45
2 sets X 90
Bent Over BB Rows
1 set X 95
3 sets X 115
Biceps DB Curls
1 set X 15 (each arm)
3 sets X 20
1 set X 70
3 sets X 80
T Bar Row-close grip
1 set X 45
2 sets X 90
Bent Over BB Rows
1 set X 95
3 sets X 115
Biceps DB Curls
1 set X 15 (each arm)
3 sets X 20
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