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Today:

tri-pull downs - 4

single bi-cable curls - 4

standing tri-extensions - 3

bent bar curls - 2 to failure

elliptical - 20 - 75%

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Earlier I used to do aerobics for half an hour and also yoga ,but recently I have started a small trucking business and it had made me so busy that I don't have much time to do my daily workout .

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Today:

bench press - 4 very heavy

shrugs - 4

preacher singles - 4

stair master - 20 - 85%

I would like to do some yoga.

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Today:

side shoulder flies - 4

lat pull down - 4

forward shoulder flies - 4

dumbell bent rows - 4

straight bar raise - 4

lat rows - 4

crunches - 100

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Yesterday:

straight bar curl - 4

tri pull down - 4

bi iso's - 4

reverse bench - 4

preacher - 4

reverse pull down - 4

elliptical - 10 - 50%

today:

lat upper row - 4

seated row - 4

ab rocker - 150

up right lat pull - 4

elliptical - 15 - 80%

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Catch up:

8/1:

reverse curl - 4

side flies - 4

tri pulls - 4

flies - 4

lat pulls - 4

elliptical 15 - 85%

8/2:

30 mins elliptical

8/3:

30 mins pre-core

8/4:

35 mins elliptical

8/5:

stationary bike 30 mins.

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8/8:

30 mins - Elliptical

5 mins - bike high intensity

2 games ultimate frisbee

8/9:

35 mins - Elliptical

8/10:

35 mins - precore

8/11:

35 mins - elliptical

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8/11:

dumbell curls - 4

tri pull downs - 4

dead lift - 4

bench press - 4

military - 4

ab coaster - 50

8/12:

Elliptical - 30 mins 75%

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8/15:

bent bar curls - 4

over head tri extensions - 4

cable side flies - 4

lat pull - 4

incline press - 4

ab rocker - 200

treadmill 12m / 35%

8/16:

dumb bell curls - 4

over head tris - 4

straight bar raise - 4

front lat pull - 4

decline press - 4

obliques - 60

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8/18:

bent bar curl -4

reverse single tri - 4

standing shoulder press - 4

standing row - 4

standing decline fly - 4

treadmill - 15mins 30%

8/22:

ellpitical - 30 mins 80%

crunches - 50

8/23:

dumb bell curls - 4

decline press - 4

tri pulls - 4

side flies - 4

lat pull down - 4

obliques - 50

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8/24:

straight bar curls - 4

chest press - 4

iso lat - 4

straight bar raise - 4

over head bend bar extensions - 4

medicine ball twists - 100

8/25:

preacher - 4

tri pull downs - 4

standing row - 4

stand shoulder press - 4

cable fly - 4

standing abs - 75

8/26:

dumb bell curls - 4

forward shoulder raises - 4

reverse tri singles - 4

ab rocker - 100

8/29:

reverse curls - 4

side flies - 4

over head tris - 4

lat pull down - 4

decline flies - 2

8/30:

dumb bell flies - 4

tri pull downs - 4

dead lift - 4

standing shoulder press - 4

bent bar curl - 4

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I've been doing this workout consistently for 6 weeks and missed only 2 sessions of my M-W-F schedule. 4 sets of 5 reps each. I actually started in early June, but went off an on, sometimes 3 times a week, sometimes none at all. Since July 27, I gained 7.5lbs putting me at 155.5... still scrawny looking for being 5'10" haha.

One of my goals is to put on some weight. Any amount would count, but I'd like to get to 170 ~ 175 maybe sometime next year. I'm not in any rush and won't be disappointed if it doesn't happen. +14.5lbs of muscle to go!

The other goals of mine are to a) do 4 full sets with 70lb dumb bells on the flat and inclined bench by November 1st, and b ) do 4 full sets with 80lb dumb bells by January 1st. 70lb is very doable because I've done it before, and I have a full month to reach that goal. 80lbs is just something to hope for. As long as my dad keeps spotting me and as long as I keep going consistently, I think I can reach it. 4 months to move up 3 times at 5 lbs each doesn't feel impossible to me.

Dumb bells:

Flat dumb bell press: Started at 45lbs, currently at 65lbs

Incline dumb bell press: Started at 45lbs, currently at 65lbs

Dumb bell curl: Started at 25lbs, currently at 35lbs

Machines

Rope pull down: Started at 35, currently at 65

Short curl bar: Started at 42.5, currently at 65

Shrug and pull the bar up to my chest: Started at 42.5, currently at 72.5

Machine flys: Started at 15, currently at 30

Lateral raise (pads on humerus): Started at 50, currently at 95

Lateral pull down: Started at 145, currently at 205

Assisted dips: Started at 25, currently unassisted

Machine curls: Started at 70, currently at 115

Chest press: Started at 40lbs, currently at 50lbs

Knee raise on a roman chair: 2 sets of 15

My dad wants to change to workout because he hit a plateau, but I'm still moving up. I don't really care what exercises I do, so long as the flat and incline dumb bell press are part of the workout.

Edited by Blue Fury

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Looks like crap. But I'm not motivated enough to change it. Maybe one day but I don't think any time soon.

I can help if you like. Gradual adjustments might be the trick. Like swapping steam broccoli for French Fries one time. :)

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I actually walked the park a while today (about a mile or two) ... Some exercise and to get my mind off of things ...

I need to start eating healthier and working out ...

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8/31:

hammer curls - 4

decline press - 4

shrugs - 4

reverse tri pull - 4

lat row - 4

med ball twists - 100

9/1:

over head tri's - 4

side flies - 4

single lat rows - 4

chest flies - 4

med ball twists - 100

straight bar curl - 4

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It's not so much about switching food, it's about spending more money on healthy food. I don't make enough money yet to buy the filling AND healthy $6-8 lunch, or put quick healthy food in my home fridge. Sadnwich lunches get REALLY boring and there isn't much choice after McD or carls in my tiny town for a 45 minute lunch.

Last workout, I did one set of 70lb dumb bells. Monday, I'll try 4 sets and if I do it I'll try the full 8 sets (both flat and incline) with the 70's. Even if I don't do it, I've still got almost a month to do it.

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Load up the freezer with frozen green veggies and chicken breasts. Buying in quantity is not bad and you can cook them in mass ahead of time to save time when you are hungry.

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9/6:

Arnold - 4

reverse flies - 4

bent bar curl - 4

flies - 4

tri pull downs - 4

ab rocker - 200

9/7:

side shoulder flies / pull up super set - 4

bench press - 4

seated curls - 4

crunches - 100

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9/8:

lat pull down - 4

forward straight bar shoulder raise - 4

hammer curls - 4

over head tri's - 4

decline cable fly - 4

medicine ball twisting crunch - 50

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Tried doing all 4 sets (5 reps) of both flat and incline with 70's this past Wednesday. Did the flat easily, couldn't do more than 4 on the 3rd set for incline. If I don't kick the weights up just right, I lose all my energy just trying to get them in the air before I even start the set. Went today and did the 75's on flat pretty well, might try the 80's if I have a spotter on Monday. I also changed the way I bring the weights up on the incline and it seemed to really help.. but I was doing the 65's so it might have been the decreased weight. And the workout routine was changed. Hopefully if helps me as much as it's hyped.

And I saw I broke the 160lb mark on the scale sometime recently. Weeeee!

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