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  1. #16
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    Lunch

    Turkey and swiss sandwich with mustard
    Small bag of chips
    Granola bar
    2 cookies
    Water to drink

  2. #17
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    Dinner

    Grilled chicken and vegetables, with one slice of swiss cheese and lightly covered in hot sauce, all wrapped in pita bread. Water to drink

    Snack Pre Workout

    Pistachios and half a peach Snapple tea

    Snack Post Workout

    2 Nutrigrain bars and Water
    Last edited by Tomahawk27; 02-10-2011 at 12:10 AM.

  3. #18
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    Chest/Triceps

    All sets are 12 reps each unless otherwise stated

    Incline Press - 2 sets of 80, 1 of 95
    Vertical Chest - 2 sets of 110, 1 of 125
    Seated Dips - 2 sets of 155, 1 set of 170
    Overhead Press - 2 sets of 95, 1 set of 110
    Lateral Pulldown - 1 set of 110, 2 sets of 125
    Bench Press - 7 reps at 115, 6 reps at 135

    Plyometrics

    3 sets of 20s side to side
    3 sets of 20s back and forth
    3 sets or 10 burpees
    3 sets of 10 clapping push ups
    2 sets of 30 jumping jacks, 1 set of 40

    I think I can increase the weight a bit but overall I can't complain for a first day of solely chest and triceps. Anything you guys would add or remove?

  4. #19
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    Quote Originally Posted by Tomahawk27 View Post
    Chest/Triceps

    All sets are 12 reps each unless otherwise stated

    Incline Press - 2 sets of 80, 1 of 95
    Vertical Chest - 2 sets of 110, 1 of 125
    Seated Dips - 2 sets of 155, 1 set of 170
    Overhead Press - 2 sets of 95, 1 set of 110
    Lateral Pulldown - 1 set of 110, 2 sets of 125
    Bench Press - 7 reps at 115, 6 reps at 135

    Plyometrics

    3 sets of 20s side to side
    3 sets of 20s back and forth
    3 sets or 10 burpees
    3 sets of 10 clapping push ups
    2 sets of 30 jumping jacks, 1 set of 40

    I think I can increase the weight a bit but overall I can't complain for a first day of solely chest and triceps. Anything you guys would add or remove?

    I personally would do a minimum of 3 sets of each chest exercise. Personally I do 4 sets of each.

    Example:

    4 sets of Incline Press
    4 Sets of Flat Press
    4 Sets of Flys
    etc...
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  5. #20
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    Alright I will look into doing 4 sets. 3 sets was decent but I'm not really that sore so between you and my lack of overall ache lol, 4 sets and slightly more weight looks like the best bet

  6. #21
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    Quote Originally Posted by Tomahawk27 View Post
    Alright I will look into doing 4 sets. 3 sets was decent but I'm not really that sore so between you and my lack of overall ache lol, 4 sets and slightly more weight looks like the best bet
    Also, two things....


    Were the presses barbell or dumbbell?

    If they were dumbbell, was that total weight you listed? or weight per hand? (example: 80lbs, was that 40 and 40 or 80 and 80 each hand)
    You Too Can Achieve This When You Visit The Fitness Forum!

  7. #22
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    Quote Originally Posted by Stamina View Post
    Also, two things....


    Were the presses barbell or dumbbell?

    If they were dumbbell, was that total weight you listed? or weight per hand? (example: 80lbs, was that 40 and 40 or 80 and 80 each hand)
    My fault, I should have specified that the incline and overhead were machines, so that is total weight. I meant to do the dumbbell press with free weights in addition to the machines but the area was really crowded so I decided to do the plyos and come back... unfortunately I forgot to come back. The bench press at the end was barbell however

  8. #23
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    Feb 2010
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    Breakfast
    Fiber One bar. Water to drink

    Lunch
    Breaded chicken tenders with mashed potatoes. Water to drink

    Dinner

    A friend is coming in from out of town so we are going to a pizza place before the Pens game. So it looks like pizza and iced tea... please forgive me

  9. #24
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    Well like I mentioned earlier, Thursdays are pretty hectic with school so I was only able to get to the gym at 10 and it closes at 11. Add this to the fact that I wanted to get a run in because I didn't do any cardio yesterday and my time was further shortened. In one sense it was good because my rest times were pretty quick but I wasn't able to get in as many exercises as I wanted.

    Stamina, I've noticed that you give out workouts to some of the other guys around here and I was wondering if I could bother you for one? I want to believe that I could make one on my own but getting one from an "expert" seems to make more sense

  10. #25
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    Quote Originally Posted by Tomahawk27 View Post
    Well like I mentioned earlier, Thursdays are pretty hectic with school so I was only able to get to the gym at 10 and it closes at 11. Add this to the fact that I wanted to get a run in because I didn't do any cardio yesterday and my time was further shortened. In one sense it was good because my rest times were pretty quick but I wasn't able to get in as many exercises as I wanted.

    Stamina, I've noticed that you give out workouts to some of the other guys around here and I was wondering if I could bother you for one? I want to believe that I could make one on my own but getting one from an "expert" seems to make more sense
    Yeah I have a pre-made routine that I put together for beginners, it's pretty good if you follow it down to the T.
    You Too Can Achieve This When You Visit The Fitness Forum!

  11. #26
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    Breakfast

    Sausage, egg, and cheese english muffin with a hashbrown. Chocolate milk to drink

    Lunch

    Turkey sandwich with swiss cheese and mustard. Half a small bag of chips, a granola bar, and 2 small cookies. Gatorade to drink

  12. #27
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    Sorry I haven't posted in a few days but things have been a bit hectic. Anyway, today's meals consisted of:

    Breakfast

    Fiber One bar. Orange juice to drink

    Lunch

    Turkey sandwich with swiss cheese. 2 Nutrigrain bars, 2 cookies and a tangerene. Chocolate milk to drink

    Dinner

    Chicken strips with mashed potatoes. Water to drink

    Post Workout

    Protein bar (23 grams) and Gatorade

  13. #28
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    This was my first day going off of Stamina's workout.


    Pec fly machine - 4 reps of 12, 70 lbs
    Decline bench press - 3 reps of 12, 95 lbs
    Bench press - 4 reps of 12, 115 lbs (going to try and bench 135 next time, two 45s look a lot better lol)
    Dumbbell flys - 4 reps of 12, 15 lbs, 20 lbs, 25 lbs, 30 lbs (just going to start with 20 next time)
    Forgot to do the incline flys and wasn't able to get to the incline bench but I will be sure to next time

    After lifting, I ran a mile interval

    Overall, I feel pretty good (as in tired) and am looking forward to tomorrow and the next chest day.

  14. #29
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    Good job bro...keep it up!

    "I am built for power, not for speed."--Me

  15. #30
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    Good job Toma, just be sure to watch your in between sets rest period. Keep the between 60-90 seconds.
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