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  1. #451
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    4/24/12

    Breakfast - Shake

    After class - 2 egg sandwiches one was 2 egg whites, sausage, salt pepper ketchup the other was 2 eggs friend w/ bacon salt pepper ketchup

    Before class - Pasta

    After class - Chipotle

    Post - Shake

    Dinner - Chicken and rice

    Late -


    Workout - Back/tris

    Close grip row -
    85X15
    130X10
    160X10
    190X8
    220X6 --> 100X12

    Diverging lat pulldown -
    100X12X4

    BB rows (smith, underhand/overhand alternating sets) -
    110X12X3 (for each grip, 6 sets total)

    Free motion cable rows (one arm at a time, underhand) -
    100X10
    120X10
    130X8X2
    50X20

    Lat pulldowns -
    175X5
    190X5
    205X5 --> 100X15

    High row machine (weight each side) -
    70X12X2
    90X8X2

    Deadlifts -
    225X5X2
    315X3
    365X1
    225X8

    Individual cable pulldowns -
    17.5X12
    22.5X8X2
    12.5X10

    Rope pulldowns -
    32.5X15X3

    Done!


    Notes : Intense workout. Not sure why i decided to deadlift at the end but it felt great. The trainer working a client next to me called me a freak of nature for hitting 365 after an entire back workout My shins are all fudged up
    Limitations are for people that have them, and excuses are for people that need them.



  2. #452
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    4/25/12

    Breakfast - Shake/banana in class

    Second class - PB& and a bag of little bites muffins

    Post - Shake

    Before work - Starving, gonna make something epic

    At work -

    After work -


    Workout - Legs/abs

    Hack press (60lb start) -
    150X10X2
    240X8
    330X5
    330X5 --> 150X10

    BB squats -
    135X10X4 (quick rest periods)

    Front squats -
    135X5X3

    Leg extensions -
    130X12
    145X10
    175X8
    205X4 --> 100X10

    Hamstring curls -
    80X15X3

    Stiff legged deadlifts w/ DBs (weight of DB in each hand) -
    35X10
    40X10
    45X10

    Seated calf raise -
    145X12
    165X10
    185X8X2
    145X12

    Calf press on the leg press -
    373X15X3

    Leg raises -
    4 sets of 15

    Cable crunches -
    42.5X25
    52.5X25
    62.5X25

    Crunch machine -
    120X15
    120X15 --> 90X10 --> 60X20

    Done!


    Notes : Okay workout, hamstrings are very very sore.
    Limitations are for people that have them, and excuses are for people that need them.



  3. #453
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    4/26/12

    Breakfast - 4 eggs, bacon, toast, OJ

    Before class - Protein shake

    After class - Chipotle

    Post - Shake

    Dinner - Roasted chicken, stuffing, rice

    Late meal -


    Workout - Arms

    Rope pulldowns -
    30X15
    50X10
    65X8
    80X3 --> 35X10

    DB skull crushers -
    25X12
    25X8
    30X8X2
    20X10

    V-bar pushdown -
    52.5X12
    72.5X10
    82.5X8X2

    Close grip bench -
    135X10X3

    Handle pulldown (reverse grip) -
    15X10X2
    20X8

    BB curls -
    40X15
    60X10
    80X8X2
    40X20

    HS high curl machine -
    40X10
    60X8X2
    30X12

    Incline DB curls -
    45X8X3
    30X12

    Concentration curls -
    25X15
    30X12
    35X10X2

    Forearm stuff

    Done!


    Notes : Gym was packed. Not really a great workout
    Limitations are for people that have them, and excuses are for people that need them.



  4. #454
    Join Date
    Feb 2009
    Location
    New York/Florida
    Posts
    28,149
    vCash
    1500
    I like doing the HS High Curls as a finisher to my bi's routine
    You Too Can Achieve This When You Visit The Fitness Forum!

  5. #455
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    Theyre a good exercise. I forget about them sometimes
    Limitations are for people that have them, and excuses are for people that need them.



  6. #456
    Join Date
    Feb 2009
    Location
    New York/Florida
    Posts
    28,149
    vCash
    1500
    Normally it's always occupied so I have to skip it half the time
    You Too Can Achieve This When You Visit The Fitness Forum!

  7. #457
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    4/27/12

    Breakfast - Shake, oatmeal

    Post - Shake

    Before work - Turkey sandwiches

    At work -

    At work -

    After work -


    Workout - Shoulders/abs

    Military press (smith) -
    110X10X2
    160X6
    180X4 --> 110X10

    Standing lateral DB raise (one arm at a time) -
    20X12X4
    10X15 (both arms same time)

    HS shoulder press machine (weight each side) -
    70X10
    100X10
    120X8
    150X4 --> 60X12

    Front DB raises -
    15X20X3

    Rear fly machine -
    175X15
    190X15
    205X12
    235X10

    Rear cable pulls (one arm at a time) -
    12.5X12X4

    HS shrug machine (weight each side) -
    90X15X3
    90X15 --> 45X20

    BB shrugs -
    225X12X4

    Exercise ball crunches -
    4 sets of 35

    Leg raises -
    4 sets of 15

    Done!


    Notes : Had to rush. Got called into work an hour early so i just went through a quick routine
    Limitations are for people that have them, and excuses are for people that need them.



  8. #458
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    4/30/12

    Breakfast - Blueberry muffin, banana, 2 spoons of PB

    First class - Shake

    Second class was a test so didnt eat, pre workout - PB&J and a glass of chocolate milk

    Post - Shake, banana

    Before work -

    At work -

    After work -


    Workout - Chest/bis/abs

    BB flat bench -
    135X10
    185X10
    205X8
    225X5
    245X3
    255X1

    Incline DB press -
    65X10
    75X8
    80X5
    85X3
    45X10

    Flat DB press -
    80X5
    90X5
    100X5
    105X3
    65X8

    Incline BB bench -
    135X8X3
    95X5X2 (wide grip, 5 sec pause at bottom)

    High cables -
    20X10
    25X10X2

    Fly machine -
    205X15X2
    235X10X2
    175X15

    HS incline press machine (weight each side, pause at bottom for 3-5 seconds) -
    45X8X2
    70X6X2

    BB preacher curls -
    60X10X2
    60X10 --> 40X5

    DB hammer curls -
    30X10X3

    Seated calf raises -
    145X12X5

    Leg raises -
    4 sets of 15

    Crunches -
    4 sets of 20

    Done!


    Notes : Long workout, threw calves in just for ***** and gigs. Solid pump
    Limitations are for people that have them, and excuses are for people that need them.



  9. #459
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    Before work was 2 turkey sandwiches
    At work was a chobani, protein bar and bottle of water
    After work 2 bowls of pasta
    Limitations are for people that have them, and excuses are for people that need them.



  10. #460
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    5/1/12

    Breakfast - Shake

    After class - 4 eggs, toast, oatmeal

    Lunch - Bowl of pasta

    Pre workout - Shake, banana

    Post - Shake

    Dinner - Chicken, rice, broccoli

    Late -


    Workout - Back/tris

    Front pulldown machine (weight each side) -
    45X15X2
    90X8
    115X5X2

    Row machine (weight each side, low neutral grip) -
    90X12X2
    135X8
    180X5 --> 90X10

    Lat pulldowns -
    145X10
    160X10
    175X8
    205X5 --> 100X12

    Cable row (close grip) -
    130X12
    180X10
    195X5 --> 85X12

    BB row (smith, overhand) -
    110X12
    160X6X2
    70X12 (shoulder width grip)

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

    High row machine (weight each side) -
    70X12X3

    Close grip pulldowns -
    145X8X3
    85X15

    V-bar pushdown -
    32.5X15
    52.5X10
    62.5X10
    77.5X8
    97.5X5X2

    DB skull crushers -
    25X8X3

    Done!


    Notes : Wanted to deadlift but the gym was packed so i didnt get a chance. Still a nice back workout though
    Limitations are for people that have them, and excuses are for people that need them.



  11. #461
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    5/2/12

    Breakfast - Banana

    Class 1 - Shake

    Class 2 - PB&J, 2 rice cakes, kellogs fruit crisp

    Post - Shake

    Before work -

    At work -

    After work -


    Workout - Legs/abs

    V-press squat (starting weight is 50lb) -
    140X10
    230X10
    320X5X2
    140X12

    Stiff legged deads w/ DBs -
    35X10
    40X10
    45X10

    Leg extensions (different machine, each leg had own pad so one leg at a time) -
    50X15
    60X15
    80X8X2
    50X12

    Hammy curls -
    80X15
    110X15
    125X12
    155X6

    Leg press -
    373X10
    463X8
    553X5 --> 283X12

    Hack squat machine (weight 60lb start) -
    150X8X3

    Seated calf raises -
    145X15
    165X12X3
    145X15

    Calf press machine -
    130X10
    175X10
    190X10 -->100X10

    Leg raises -
    4 sets of 15

    Crunch machine -
    100X15X4

    Elliptical for 10 mins

    Done!


    Notes : Switched up the leg workout today and it felt great.
    Limitations are for people that have them, and excuses are for people that need them.



  12. #462
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    Arms yesterday, nothing worth posting
    Limitations are for people that have them, and excuses are for people that need them.



  13. #463
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    5/4/12

    Breakfast - Shake, oatmeal

    Post - Shake

    Before work -

    At work -

    At work -

    After work -


    Workout - Shoulders/abs

    Seated DB press -
    60X10
    70X10
    75X8
    80X5
    85X4

    Military press (smith) -
    110X10X4 (quick rest periods)

    Seated lateral DB raises -
    15X15
    20X10X3
    10X20 (standing)

    Lateral cable raises (one arm at a time) -
    12.5X10X3 (each arm)

    Rear cable fly (one arm at a time) -
    12.5X12X4

    Rear DB flies on incline bench -
    20X12X3

    Reverse fly machine -
    205X15X2
    235X10X2

    HS shrug machine (weight each side) -
    90X12X2
    135X10X2
    45X20

    Leg raises -
    4 sets of 15

    Knee raises -
    3 sets of 10

    Cable crunches -
    52.5X25X3

    Done!


    Notes : Havent done DB presses in a while. Felt pretty good, right shoulder was kinda tight the whole workout.
    Limitations are for people that have them, and excuses are for people that need them.



  14. #464
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    5/7/12

    Breakfast - Shake

    Little while after - 5 eggs, toast, OJ

    Preworkout - PB&J and some green tea

    Post - Shake, banana

    Before work -

    At work -

    After work -


    Workout - Chest/bis/abs

    Flat BB bench -
    135X10X2
    185X10
    205X8
    225X3
    245X3
    255X1
    225X5X2

    Incline DB press -
    65X10
    70X10
    75X8
    80X5
    85X5

    Flat DB press -
    80X5
    90X5
    100X5
    50X15

    Flat DB flies -
    50X10X3
    40X10

    Incline BB bench -
    135X10
    165X5
    185X5
    95X8X2 (wide grip, pause at bottom)

    High cables -
    20X15
    25X12
    30X8X2

    Preacher DB curls -
    35X10
    40X10X2
    30X12

    BB curls -
    70X8X3
    40X15

    Leg raises -
    4 sets of 15

    Crunch machine (15 pushups after each set) -
    100X15X4
    50X50

    Done!


    Notes : Decent workout. Nothing crazy, back tomorrow.
    Limitations are for people that have them, and excuses are for people that need them.



  15. #465
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    5/8/12

    Breakfast - Shake

    After my final - Hungry man, 4 eggs, bacon, sausage on a hero

    Snack - PB&J, 2 rice cakes and some green tea

    Preworkout - Bowl of pasta

    Post - Shake

    Dinner - Mom made me a huge salad with grilled chicken and bacon bits in it

    Late -


    Workout - Back/tris

    Deadlifts -
    135X10
    225X10
    315X5
    405X1
    455Xfail
    405X1
    225X8

    Lat pulldowns -
    130X10
    160X10
    190X8
    190X6 --> 100X15 --> 75X10 (underhand)

    BB rows (smith, overhand/underhand alternate sets, 6 sets total) -
    110X15
    130X10X2

    Row machine (weight each side, low neutral grip) -
    90X12
    135X10
    180X6
    225X4 --> 90X15

    Seated cable rows (used the individual handles, 2 of them so simulated a close grip) -
    100X12X4

    Diverging lat pulldown machine -
    90X10
    100X10
    115X8 --> 70X15

    HS shrug machine (weight each side) -
    90X12X3

    Behind the neck pulldowns -
    100X12X3

    Rope pulldowns -
    32.5X15X2
    47.5X8 --> 32.5X10

    Single handle pulldown (reverse grip) -
    12.5X12X3

    Done!


    Notes : My shins are not a pretty sight right now from deadlifting lol. Pissed i missed 455 again but im almost there, just a few more inches and i can lock it out.
    Limitations are for people that have them, and excuses are for people that need them.



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