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  1. #601
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    10/28/12

    Breakfast - 2 eggs, bacon, sausage on a roll

    At work - Greek yogurt, bagel w/ cream cheese

    At work - Salami, turkey and provolone on a roll w/ italian dressing

    Post - Shake

    Dinner - Chicken and rice

    Late -


    Workout - Chest/bis

    BB bench -
    135X10X2
    225X5X2
    245X3X2

    HS incline press (weight each side) -
    45X12
    90X8
    115X5
    125X3 --> 45X10

    Incline DB press -
    70X5
    80X5
    90X5
    40X10 (slow contractions)

    HS isloateral press machine (weight each side) -
    45X12
    70X8
    90X5 --> 45X10

    Fly machine -
    205X15X2
    235X10X2

    Preacher curls (one arm at a time for the first 3 sets then regular for the last 3)
    40X12
    50X10X2
    100X10X2
    60X15

    Done!


    Notes : Good workout here. Gym was empty. I gotta switch up my chest routine, my bench has plateud horribly
    Limitations are for people that have them, and excuses are for people that need them.



  2. #602
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    Still working out! Just no power
    Limitations are for people that have them, and excuses are for people that need them.



  3. #603
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    11/12/12

    Breakfast - Oatmeal, shake, banana, cup of tea

    After class - Chipotle

    Post - Shake

    Before work -

    At work -

    After work -


    Workout - Chest/bis

    Incline DB press -
    50X15
    65X10
    75X10
    80X8
    90X5
    100X5 (3 were all me, last 2 w/ spotters help)

    Decline BB bench -
    135X10
    185X10
    225X5
    255X1

    HS isolateral bench press (weight each side) -
    45X10
    70X10
    90X6X2

    HS incline press (weight each side) -
    45X10
    70X8
    90X5
    100X3

    Flat DB press -
    70X5
    80X5
    85X5

    High cables -
    20X15
    25X10X2

    Fly machine -
    205X15X4

    BB curls -
    70X10X4

    Preacher curl machine (one arm at a time) -
    50X10X2
    40X15

    Done!


    Notes : Really strong workout today. I had a great pump at the end i couldnt even wash my face lol.
    Limitations are for people that have them, and excuses are for people that need them.



  4. #604
    Join Date
    Nov 2010
    Location
    Bellingham, WA
    Posts
    14,979
    vCash
    1500
    after bi workout if you can touch your shoulders you didnt do enough lol

    New York Yankees

    Dallas Mavericks

    New Jersey Devils
    Seattle Seahawks
    HW: Brock "The White Gorilla"Lesnar
    MW: Lyoto "The Dragon" Machida
    WW: Jonny "BIGG RIGG" hendricks
    LW: Nate Diaz
    FLW: John "The Magician" Dodson
    Dale Earnhardt Jr.
    Favorite Athletes: Dirk Nowitzki, Brock Lesnar & Lyoto Machida


  5. #605
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    Trained all week, back tues, legs wed, arms thurs. Just havent posted my workouts. Ill post todays
    Limitations are for people that have them, and excuses are for people that need them.



  6. #606
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    11/16/12

    Breakfast - 2 eggs, sausage, bacon on a roll

    At work - Tomato wrap with grilled chicken, mozzeralla and roasted peppers, greek yogurt, snapple

    At work - Roast beef with colseslaw on a roll, pretzels, water

    Post - Shake

    Dinner -

    Late -


    Workout - Shoulders -

    Seated DB press -
    60X10
    70X10
    75X8
    80X6 --> 40X10

    Seated lateral DB raises (both arms same time) -
    20X12X2
    30X8X2

    HS shoulder press machine (weight each side) -
    60X15X3 (1 min rest)

    Rear flies -
    190X12
    205X10
    220X10X2

    Rear cable pulls (one arm at a time) -
    12.5X12X3

    BB shrugs -
    135X20
    225X10X3
    135X15

    Rear shrugs -
    135X15X3

    Done!


    Notes : Just a quick shoulder workout, nothing special here
    Limitations are for people that have them, and excuses are for people that need them.



  7. #607
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    11/19/12

    Breakfast - 2 bowls of oatmeal, cup of tea

    In class - Shake

    After class - PB&nutella on wheat, kellogs fruit crisps, milk

    Post - Shake

    Before work -

    At work -

    After -


    Workout - Chest/bis

    Incline DB press -
    60X10
    70X10
    75X10
    85X6
    90X5
    100X4

    HS bench press machine (weight each side) -
    45X10X2
    70X8
    90X5X2

    Flat BB bench -
    135X10
    185X5
    225X5
    135X10 (close grip)

    Incline bench (smith machine, slow reps) -
    110X10X2
    140X8X2

    Low cables -
    20X12X4

    Fly machine -
    205X15
    220X12
    235X10X2
    175X15

    Preacher curl machine (not the free weight one, the weight stack one) -
    100X15
    120X12
    140X10
    150X10

    Seated DB hammer curls -
    40X10
    45X8X2

    Done!


    Notes : Solid workout today. I got a great pump
    Limitations are for people that have them, and excuses are for people that need them.



  8. #608
    Join Date
    Jul 2008
    Posts
    6,320
    vCash
    1500
    I'm just back on here recently. How have you been progressing? I think I remember you had some knee trouble (or hip?) and it hurt for squats/DLs? Any improvements?

  9. #609
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    Not really. Ive stopped squatting and i just do oher things for my legs now lol
    Limitations are for people that have them, and excuses are for people that need them.



  10. #610
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    11/20/12

    Breakfast - Oatmeal, tea

    In class - Shake

    Between classes - Chipotle

    In class - PB&nutella on wheat

    Post - Shake

    Dinner - Hamburgers and sweet potato fries

    Late -


    Workout - Back/tris

    Lat pulldowns -
    100X15X2
    160X10
    190X10
    205X6X2

    High row machine (weight each side) -
    70X10
    90X10
    115X8X2
    45X15

    Row machine (low neutral grip, weight each side) -
    90X12X2
    115X10
    135X8

    Fixed pulldown machine -
    145X12
    175X10
    190X10
    205X8X2

    Diverging lat pulldowns -
    90X10
    100X10
    130X8 --> 80X10

    HS shrug machine (weight each side) -
    90X15
    115X12X3

    Close grip cable row -
    130X12X4

    Rope pulldowns -
    37.5X15
    47.5X10
    57.5X10 --> 32.5X12

    Done!


    Notes : Not a bad workout.
    Limitations are for people that have them, and excuses are for people that need them.



  11. #611
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    11/26/12

    Breakfast - Oatmeal, shake, cut up fruit

    After class - Chipotle

    Post - Shake

    Before dinner -

    Dinner -

    Late -


    Workout - Chest/bis

    Flat BB bench -
    135X10
    135X5
    225X5
    245X5
    255X1
    275X1

    Incline DB -
    70X10
    80X10
    85X8
    90X5
    100X4

    HS isolateral bench press machine (weight each side) -
    45X10X2
    70X8
    90X6 --> 45X10

    HS incline press (weight each side) -
    45X10
    70X10
    90X5X2
    45X10

    High cables -
    20X15X4

    Incline DB flies -
    35X15
    45X10X2
    50X10

    DB hammer curls -
    40X10X3

    Preacher curl machine -
    100X15
    140X10
    160X8 --> 80X10

    Done!


    Notes : Solid workout. Havent flat benched first in like 2-3 weeks so i switched back to that today.
    Limitations are for people that have them, and excuses are for people that need them.



  12. #612
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    11/27/12

    Breakfast - Oatmeal, shake

    Between classes - Chipotle

    Pre workout - Sludge (2 scoops whey, 2 TBSP PB, 1 TBSP nutella, half cup of oats

    Post - Shake

    Dinner - Chicken and rice

    Late meal -


    Workout - Back/tris

    Lat pulldowns -
    100X15
    145X10
    175X10
    205X6
    220X4

    Reverse grip pulldowns -
    130X12X3

    Wide grip cable rows -
    100X12
    130X10
    145X8X2

    Row machine (weight each side, overhand grip) -
    90X12
    135X10
    180X8
    225X5 --> 90X10

    HS shrugs (weight each side) -
    90X15
    135X12
    180X8X2
    90X10

    Behind the neck pulldowns -
    100X15
    115X10
    130X10
    145X8X2

    Fixed pulldowns --> SS w/ diverging lat pulldowns -
    145X10 --> 80X10
    160X10X3 --> 80X10X3

    Close grip cable rows -
    100X12
    130X10X2

    Rope pulldowns -
    32.5X15
    42.5X10
    52.5X8
    62.5X5

    Single handle pulldown (reverse grip) -
    12.5X12
    17.5X10
    22.5X8 --> 12.5X10

    Done!


    Notes : Awesome workout. I had a fantastic pump
    Limitations are for people that have them, and excuses are for people that need them.



  13. #613
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    11/30/12

    Breakfast - 4 eggs, oatmeal

    Pre - Shake

    Post - Shake

    Lunch -

    Dinner -

    Late -


    Workout - Shoulders

    Military press (smith) -
    110X10
    110X5
    160X10
    200X5
    160X4

    BNP (smith) -
    110X8X3

    Standing lateral DB raises -
    20X15
    30X8
    40X6 --> 15X15

    Seated front DB raises -
    30X8X3

    HS should press machine (weight each side) -
    60X12X3

    HS lateral raise machine -
    80X10X3

    Rear flies -
    160X15
    190X12
    220X10X2

    Rear cable pulls (one arm at a time) -
    12.5X12X3

    Upright rows -
    40X10
    60X10X2

    HS shrugs (weight each side) -
    90X15
    115X12X2
    90X10X2

    Done!


    Notes : Awesome workout, best shoulder workout ive had in a while.
    Limitations are for people that have them, and excuses are for people that need them.



  14. #614
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    Idk why i havent logged workouts last week lol
    Limitations are for people that have them, and excuses are for people that need them.



  15. #615
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    12/10/12

    Short on time so ill post workout


    Chest/bis -

    Flat BB bench -
    135X10
    135X5
    225X6X2
    245X4
    275X1
    135X15

    Incline DBs -
    65X10
    75X10
    80X6
    90X4

    HS flat press machine (weight each side) -
    45X10
    90X6X3
    45X10

    Incline BB bench (smith) -
    110X10X2
    160X6X2

    Low cables -
    20X15
    25X10X3

    Fly machine -
    190X15
    220X10
    235X10X2

    HS incline press (weight each side) -
    45X10
    70X8
    90X5X2

    Preacher curl machine -
    45X12
    90X10X2
    115X8 --> 45X10

    DB hammer curls -
    40X8X3

    Quick forearm stuff

    Done!


    Notes : 275 felt really easy today. I should have gone for a second rep..
    Limitations are for people that have them, and excuses are for people that need them.



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