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  1. #436
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    Chest yesterday, nothing worth posting
    Limitations are for people that have them, and excuses are for people that need them.



  2. #437
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    4/16/12

    Breakfast - 2 bowls of rice krispies with strawberries, 2 table spoons of PB

    In class - Shake

    After class/pre - Bowl of oatmeal

    Post - Shake

    Before work -

    At work -

    After work -


    Workout - Back/abs

    Row machine (weight each side, overhand grip) -
    90X15
    135X10
    180X6 --> 90X10

    Lat pulldowns -
    160X10
    175X8
    190X8X2
    115X20

    BB rows (smith, overhand) -
    110X12
    160X8X2
    110X10

    Close grip cable rows -
    130X12
    160X10
    195X6 --> 100X12

    Diverging lat pulldown machine -
    90X12
    100X10
    115X6 --> 70X10

    Free motion cable rows (underhand grip) -
    80X15X3

    Rear shrugs -
    135X20X2
    225X12X2

    Leg raises -
    4 sets of 15

    Crunch machine -
    100X15X3
    50X30

    Cable crunches -
    52.5X20X3

    Done!


    Notes : Sweating like a pig at the end of this. Im a little frustrated with the way im looking currently
    Limitations are for people that have them, and excuses are for people that need them.



  3. #438
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    Before work was a turkey sandwich on honey wheat and another bowl of rice krispies with strawberries
    Limitations are for people that have them, and excuses are for people that need them.



  4. #439
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    4/17/12

    Breakfast - Shake

    After class - 4 eggs, sausage, bacon on a hero

    Pre workout - Turkey sandwich on honey wheat

    Post - Shake

    Dinner - Chicken cutlets, brown rice

    Late -


    Workout - Arms

    Skull crushers -
    70X10
    90X8X2

    V-handle pushdown -
    50X15
    65X12
    80X8X2
    30X15

    Reverse grip pulldowns -
    37.5X10
    47.5X10
    62.5X10X2

    Rope pulldowns -
    37.5X12
    47.5X10
    57.5X6X2
    27.5X15

    DB skull crushers -
    20X10
    25X8
    30X5 --> 20X5

    BW dips -
    2 sets of 12

    Preacher curl machine -
    90X10
    135X7
    180X4 --> 90X10

    Seated DB curls -
    30X10
    40X10
    50X8X2

    Free motion cable preacher curls (one arm at a time) -
    40X12
    50X10
    60X10
    60X10 --> 30X15

    BB curls -
    40X15X2
    60X10X2

    Hammer curls -
    45X8X3

    Forearm stuff

    Done!


    Notes : Solid arms day. Good goood pump.
    Limitations are for people that have them, and excuses are for people that need them.



  5. #440
    Join Date
    Jul 2008
    Posts
    6,316
    vCash
    1500
    When you did rack pulls did you feel it in your hammies at all?

    I had a real good few sets of rack pulls on Sunday and my hammies have been screaming ever since.

  6. #441
    Join Date
    Feb 2009
    Location
    New York/Florida
    Posts
    28,115
    vCash
    1500
    I haven't done hammer curls in a while, my forearms would lock up at night time on the days I would do them.
    You Too Can Achieve This When You Visit The Fitness Forum!

  7. #442
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    Quote Originally Posted by DLeeicious View Post
    When you did rack pulls did you feel it in your hammies at all?

    I had a real good few sets of rack pulls on Sunday and my hammies have been screaming ever since.
    I actually dont feel it much in my hammies. Dead lifts for me hit them good

    Quote Originally Posted by Stamina View Post
    I haven't done hammer curls in a while, my forearms would lock up at night time on the days I would do them.
    My left forearm has actually been cramping a little after i do them
    Limitations are for people that have them, and excuses are for people that need them.



  8. #443
    Join Date
    Jul 2008
    Posts
    6,316
    vCash
    1500
    I guess the way the rack is set up that I'm almost doing full deadlifts so that would explain it. I can either do 4'' below my knee or 1'' above it. So I do 4'' below and it's only a few inches off the ground at that point. It still takes the knees out of it mostly though which is what I'm shooting for.

    Man they are screaming though I've never had such sore hammies, weird

  9. #444
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    I got legs today so my hammies will be right there with you! I get the worst cramps in my left hamstring
    Limitations are for people that have them, and excuses are for people that need them.



  10. #445
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    4/18/12

    Breakfast - Woke up late for class so just a bowl of cereal

    Class 1 - Shake

    Class 2 - PB&J and kellogs fruit crisp

    Post - Shake

    Before work - Tuna on honey wheat

    At work -

    After work -


    Workout - Legs/abs

    Hack squat (60lbs starting weight) -
    150X10X2
    240X5
    330X5
    330X4 --> 150X10

    BB squats -
    135X10
    225X5X2
    275X1 --> 135X10

    Leg press -
    463X8
    553X5
    643X3
    733X1

    Leg extensions -
    115X15X3 (45sec-1min break)

    Hammy curls -
    80X15
    110X10
    125X10 --> 80X10

    Stiff legged deads (on elevated platform) -
    135X12X3

    Seated calf raises -
    145X12X5

    Calf press machine -
    130X12X3

    Exercise ball crunches -
    3 sets of 30

    Leg raises -
    5 sets of 12

    Cable crunches -
    52.5X25
    62.5X25
    72.5X15 --> 32.5X20

    Done!


    Notes : Sick workout today. Legs are on fire! Gonna be sore as **** tomorrow
    Limitations are for people that have them, and excuses are for people that need them.



  11. #446
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    4/19/12

    Breakfast - Shake

    After class - 4 eggs, toast, oatmeal w/ protein powder

    Before next class - Burger, macaroni salad

    After class - Chipotle : Bowl w/ rice, steak, chicken, guac, sourcream, 3 steak tacos

    Post - Shake, banana

    Dinner - Tuna salad

    Late meal -


    Workout - Chest

    Flat bench -
    135X10X2
    225X5X2
    245X1
    255X1
    135X10

    Decline bench -
    135X10
    185X5
    225X5
    245X3
    255X1
    275X1
    135X10

    Incline press machine (weight each side) -
    45X15
    70X10
    90X8
    100X6X2
    45X18

    Fly machine -
    205X15
    220X10X2
    265X12 --> 160X15

    Incline DB flies -
    40X15X4

    Done!


    Notes : Tris were sore but actually had a solid chest day! All around happy
    Limitations are for people that have them, and excuses are for people that need them.



  12. #447
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    4/20/12


    Breakfast - Crispix with bananas and strawberries

    Post - Shake

    Before work - Tuna salad sandwiches

    At work -

    At work -

    After work -


    Workout - Shoulders/abs

    Seated lateral DB raises (both arms same time) -
    20X12X2
    25X10
    25X8 --> 15X10

    Military press (smith) -
    110X10X2
    160X5X2

    Machine shoulder press (weight each arm) -
    60X15
    80X10
    100X10
    115X8X2

    Lateral cable raises -
    12.5X12X4

    Rear cable pull (one arm at a time) -
    12.5X12X5

    Rear DB flies -
    40X12X3

    HS shrug machine (weight each side) -
    90X12X4

    Rear shrugs -
    135X12X4

    Cable crunches -
    50X20
    65X20X3

    Dragon flags -
    4 sets of 12

    Done!


    Notes : My left trap was bothering me all workout so i had to be cautious of that. Kinda messed up my shrugs but other than that i really liked this workout.
    Limitations are for people that have them, and excuses are for people that need them.



  13. #448
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    4/23/12

    Breakfast - Shake in my first class

    Second class - PB&J, banana

    Post - Shake

    Before work - Turkey on wheat

    At work -

    After work -


    Workout - Chest/bis/abs

    Flat bench -
    135X10
    135X5
    225X5
    245X3
    255X1
    265X1

    Incline bench -
    135X10
    185X5X3
    135X10

    Flat DB press -
    70X10
    80X8
    90X5
    100X5

    Flat DB flies -
    40X15X4

    Low cables -
    20X15
    25X10X2
    30X10

    Incline cable flies -
    20X15X3

    HS inclince press (weight each side) -
    70X10X3
    45X15

    Incline DB curls -
    30X12X4

    Preacher curl machine -
    90X10X2
    135X6 --> 45X12

    Leg raises -
    5 sets of 15-20 reps

    Crunch machine -
    100X15X2
    100X15 --> 50X30

    Done!


    Notes : I really need to up my strength on flat bench. Its embarrassing, DBs are my strong point.
    Limitations are for people that have them, and excuses are for people that need them.



  14. #449
    Join Date
    Nov 2007
    Location
    Duxbury
    Posts
    13,667
    vCash
    1500
    What is your 1RM on BB bench?

  15. #450
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    315
    Limitations are for people that have them, and excuses are for people that need them.



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