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  1. #586
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    10/10/12

    Breakfast - Oatmeal, cut up apple, shake

    In class - PB&nutella on wheat, water bottle

    Post - Shake

    Before work - 4 eggs, whole wheat toast

    At work -

    After work -


    Workout - Chest/abs

    BB bench -
    135X10X2
    225X5
    245X5
    255X2
    275X1
    135X10

    Incline bench -
    135X10X2
    185X5X2

    Flat DB flies -
    45X12
    50X10
    55X6 --> 30X15

    High cables -
    25X15
    30X12
    35X12 --> 20X10

    Low cables -
    20X15X3

    HS bench press machine (weight each side 30 sec rest) -
    45X12X4

    Crunch machine -
    100X25X2
    130X15 --> 70X20

    Exercise ball crunches -
    3 sets of 15

    10 min jog on the treadmill --> 5 mins on stair master

    Done!


    Notes : Decent workout. Kind of tired and i wasnt really feeling it
    Limitations are for people that have them, and excuses are for people that need them.



  2. #587
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    10/15/12

    Up at 4:15 am

    Once i got to my physical - Cut up orange, 2 granola bars

    After physical - 2 eggs, bacon, sausage on a roll

    Post - Shake

    Lunch -

    At work -

    After -


    Workout - Chest/bis

    Flat bench -
    135X10X2
    225X5
    245X4
    255X1
    275X1
    135X10

    HS incline press (weight each side) -
    45X10 (slow contractions)
    70X10
    90X8
    115X6
    115X4 --> 45X10

    Flat DB press -
    65X10
    75X10
    90X6
    100X4

    Incline DB flies -
    40X10
    45X10X2
    30X15

    Low cables -
    20X15
    25X12
    30X10X2

    Fly machine -
    245X12X4

    Preacher curl machine -
    45X15
    90X10
    115X6 --> 45X12

    Seated hammer curls -
    35X12X3

    Done!


    Notes : Kinda dead, the JST physical wore me out a little bit but it wasnt an awful workout
    Limitations are for people that have them, and excuses are for people that need them.



  3. #588
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    10/16/12

    Breakfast - Oatmeal, shake, cup of tea

    After first class - Chipotle

    After 2nd class - 2 chicken cutlets, brown rice

    Post - Shake

    Dinner -

    Late -


    Workout - Back/tris

    Lat pulldowns -
    100X15
    145X10
    175X10
    205X6
    210X4 -->100X12

    Row machine (weight each side, overhand grip) -
    90X12
    135X10
    180X6X2
    90X10

    Close grip cable row -
    130X10
    160X10X2
    100X15

    Fixed pulldown machine -
    135X10
    145X10
    160X10
    205X6 --> 100X15

    Rear shrugs -
    135X15
    225X10X2
    275X8X2

    BB rows (smith, overhand) -
    110X10X3

    Behind the neck pulldowns -
    115X10
    130X10
    145X8
    100X10

    Pulldowns with the neutral grip bar -
    130X10X3

    Rope pulldowns -
    32.5X15
    42.5X12
    52.5X10X2

    Reverse grip handle pulldown (one arm at a time) -
    15X12X4

    Done!


    Notes : Actually a solid workout. Back had a nice feel to it the whole time, overall im happy
    Limitations are for people that have them, and excuses are for people that need them.



  4. #589
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    10/17/12

    Breakfast - 4 eggs, whole wheat toast, tea

    First class - Shake

    Second class - PB&nutella on wheat

    Post - Shake

    Before work -

    At work -

    After -


    Workout - Legs/abs

    Squats -
    135X12X4

    Leg press -
    373X12
    553X10
    643X6
    733X4 --> 373X10

    Single leg extensions -
    50X12
    70X10
    90X8X2
    40X15

    Lying hammy curls -
    80X10
    110X10X2

    Stiff legged deadlift w/ DBs -
    40X12
    45X10
    55X10

    Seated calf raises -
    145X10X2
    165X10X2

    Calf press on the leg press -
    373X12X4

    Decline situps w/ 25lb plate --> SS w/ exercise ball crunches -
    3 sets of 15 --> 3 sets of 20

    Rope crunches -
    42.5X20
    52.5X20
    62.5X20 --> 42.5X20

    Done!


    Notes : I wish i could squat heavier. My hips are shot to ****. BTW the single leg extension is an awesome machine, i love being able to isolate each leg.
    Limitations are for people that have them, and excuses are for people that need them.



  5. #590
    Join Date
    Jul 2007
    Location
    Atlanta
    Posts
    21,663
    vCash
    1500
    How do the weights work on your leg press machine?

    Leg press -
    373X12
    553X10
    643X6
    733X4 --> 373X10

  6. #591
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,799
    vCash
    1500
    Foam roll sir

  7. #592
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    Quote Originally Posted by ugafan View Post
    How do the weights work on your leg press machine?

    Leg press -
    373X12
    553X10
    643X6
    733X4 --> 373X10

    Well the sled is 103 pounds by itself so i factor that in
    Limitations are for people that have them, and excuses are for people that need them.



  8. #593
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    Quote Originally Posted by FlakeyFool View Post
    Foam roll sir
    I do have a foam roller too.. maybe ill try it out on my hips
    Limitations are for people that have them, and excuses are for people that need them.



  9. #594
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,799
    vCash
    1500
    It will help alot. Just do it as much as possible and you'll see results

  10. #595
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    Thanks man ill definitely give it a try
    Limitations are for people that have them, and excuses are for people that need them.



  11. #596
    Join Date
    Nov 2008
    Location
    Sacramento, CA
    Posts
    4,334
    vCash
    1500
    you need to just keep squatting. I dont know if you regularly do, but the repetition of squatting will enable your hips to be more flexible. That is if you are squatting deeply and correctly.

    You are doing way too many machines. The leg press is a cheap mimic of the squat that doesn't involve the same muscle stimulus a squat would.

  12. #597
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    I used to squat a lot. And i used to be able to go heavy, 405 being my max which is heavy for me. I made sure to always squat *** to grass. I think its all the heavy squatting i did that messed up my hips.
    Limitations are for people that have them, and excuses are for people that need them.



  13. #598
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    10/19/12

    Breakfast - 4 whole eggs, 1 white, 2 pieces of wheat toast, 2 bacon strips

    Post - Shake

    Lunch -

    At work -

    At work -

    After work -


    Workout - Shoulders/abs

    Military press (smith) -
    110X10X2
    160X8
    200X3

    Seated DB press -
    60X10
    70X8
    75X5
    40X15

    Seated lateral DB raise (both arms same time, 30sec rest) -
    20X12X4

    Rear cable pull (one arm at a time) -
    12.5X15X2
    17.5X10
    22.5X6

    Bent over DB flies -
    30X12
    40X10X2

    HS shrug machine (weight each side) --> SS w/ front DB raises -
    90X15 --> 15X10
    115X10X3 --> 15X10X3

    BB shrugs -
    135X15X3

    Crunch machine -
    100X25X4

    Done!


    Notes : Good workout here. I go light on BB shrugs because i like it better that way. I feel it more when i can control the weight and go slow and squeeze each rep.
    Limitations are for people that have them, and excuses are for people that need them.



  14. #599
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    10/21/12 ..From yesterday

    Breakfast - 2 eggs, bacon, sausage on a roll

    At work - Greek yogurt, protein bar, water

    At work - Salami, turkey, provolone on a roll with italian dressing

    Post - Shake

    Dinner - Turkey sandwich on wheat with mayo and hot sauce

    Late - Shake

    Workout - Chest/bis

    Incline DB press -
    60X10
    70X10
    75X10
    85X8
    90X5
    100X3 --> 50X10

    Flat BB bench -
    135X10
    185X5
    225X5
    245X2
    255X1
    135X15

    HS wide press machine --> SS w/ HS iso press machine (weight on each side for both of them) -
    90X10X2 --> 45X10X2
    135X6 --> 45X10


    HS incline press (weight each side) -
    45X10
    70X10
    80X8
    90X6X2
    45X10

    High cables -
    20X15
    25X12X2
    30X10

    Fly machine -
    205X12X4

    Concentration curls -
    30X12X3

    DB hammer curls -
    45X8X3

    Done!


    Notes : Solid workout. That superset with the 2 chest machines killed me, definitely gonna keep using that
    Limitations are for people that have them, and excuses are for people that need them.



  15. #600
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    Second page? I suck
    Limitations are for people that have them, and excuses are for people that need them.



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