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  1. #556
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,372
    vCash
    1500
    7/30/12

    Breakfast - 5 eggs, toast oatmeal

    Meal 2 - PB and nutella, water, dry roasted peanuts

    Meal 3 - Turkey sandwich on wheat, gatorade and a peach

    Post - Shake

    Dinner - 2 big bowls of pasta with broccoli

    Late - Going to chilis with my buddies


    Workout - Chest

    Flat bench -
    135X12
    225X5
    245X3
    255X1
    275X1
    225X8 (5 me, 3 forced reps)

    Close grip -
    135X10X3

    Incline DB press -
    60X10
    70X8
    75X5X2
    55X10

    HS incline press (weight each side) -
    45X10
    70X10
    90X8
    100X5
    115X3 --> 45X15

    HS wide chest machine (weight each side) -
    90X10X4

    Fly machine -
    205X15
    235X15
    265X10X2

    BW dips -
    3 sets of 10

    Done!


    Notes : Nice workout, didnt do the "Hybrid" workout. I wanna try and find a routine that i like
    Limitations are for people that have them, and excuses are for people that need them.



  2. #557
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,481
    vCash
    1500
    Should give the 5/3/1 a try

  3. #558
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,372
    vCash
    1500
    On the bench?
    Limitations are for people that have them, and excuses are for people that need them.



  4. #559
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,481
    vCash
    1500
    nah as a whole workout plan (bench, squat and deads).

  5. #560
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,372
    vCash
    1500
    Can you elaborate further lol?
    Limitations are for people that have them, and excuses are for people that need them.



  6. #561
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,372
    vCash
    1500
    8/4/12

    Breakfast - 5 eggs, toast, OJ

    Pre workout - PB&J on wheat, banana and string cheese and water

    Post - Shake

    Meal -

    Dinner -

    Late meal -


    Workout - Shoulders/calves

    BB press (smith) -
    110X10X2
    160X8
    200X3X2
    110X10

    Standing lateral DB raise (both arms same time) -
    20X15
    25X12
    30X10
    30X6 --> 15X10

    HS shoulder press machine (weight on each side) -
    60X15
    80X15
    100X10
    120X5

    Bent over flies with cables (both arms same time) -
    10X12X4

    Rear flies -
    195X12X4

    BB shrugs (smith) -
    110X20X3
    160X15X2

    Seated calf raise -
    145X12X4

    Done!


    Notes : Good shoulder day. Very nice pump.
    Limitations are for people that have them, and excuses are for people that need them.



  7. #562
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,372
    vCash
    1500
    8/6/12

    Breakfast - 2 eggs, bacon, sausage on a roll

    At work - Shake

    At work - Salami, provolone and italian dressing on a hero

    Post - Shake

    Dinner - Pasta with broccoli

    Late -


    Workout - Chest/bis

    Flat BB bench -
    135X10
    135X5
    225X5
    245X3
    255X1
    275X1
    225X5X2

    HS incline press (weight each side) -
    45X10
    70X10
    90X8
    100X6
    115X5 --> 45X15

    Incline BB bench -
    135X10
    165X8
    185X4X2
    135X10

    Decline bench -
    135X10
    225X5X2

    Flat DB press -
    70X8X3

    Pec-deck -
    115X10X4

    Free motion cable preacher curls (one arm at a time) -
    40X15
    45X15
    50X12
    60X8X2
    35X15

    Done!


    Notes : Gym was so crowded tonight it was hard to get what i wanted done.
    Limitations are for people that have them, and excuses are for people that need them.



  8. #563
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,372
    vCash
    1500
    8/13/12

    Breakfast - 5 eggs, whole wheat toast, chocolate milk, shake

    Post - Shake

    Lunch - Turkey on wheat

    At work -

    At work -

    After -


    Workout - Chest/bis

    Flat bench -
    135X10X2
    225X6
    245X4
    265X1
    275X1
    225X3X2

    Incline DB press -
    60X10
    70X10
    80X6X2
    50X10

    Incline DB fly -
    40X10X4

    HS iso lateral bench press (weight each side) -
    45X10
    70X8
    90X5X2
    45X8

    Flat DB flys -
    45X12X4

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

    Concentration curls -
    30X12X2
    35X10

    Seated DB hammer curls -
    40X10X3

    Done!


    Notes : Solid workout. I havent been logging but ive still been training
    Limitations are for people that have them, and excuses are for people that need them.



  9. #564
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,372
    vCash
    1500
    8/14/12

    Breakfast - 5 eggs, wheat toast, OJ

    Post - Shake

    Lunch - 2 PB&js on wheat

    Dinner -

    Late -


    Workout - Back/tris

    Deadlifts -
    135X10
    225X10
    315X5
    365X1
    405X1

    Row machine (weight each side, low neutral grip) -
    90X15
    135X10X2
    90X10
    Overhand grip -
    90X12X2

    Lat pulldowns -
    100X15
    145X10
    160X8X2
    100X15

    Behind the neck pulldowns -
    100X12X3

    Close grip cable rows -
    130X12X3

    HS shrug machine (weight each side) -
    90X15
    135X10X3

    BB rows (smith, overhand) -
    110X12X4

    Close grip pulldowns -
    100X12
    145X8
    160X5 --> 100X10

    V-bar pushdowns -
    32.5X15
    52.5X15
    62.5X10
    72.5X10X2

    Straight bar pushdowns -
    37.5X12X3

    Done!


    Notes : Back to deadlifting! Didnt wanna push past 405 although i probably could have hit 425, 405 went up smooth.
    Limitations are for people that have them, and excuses are for people that need them.



  10. #565
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,372
    vCash
    1500
    8/19/12

    Breakfast - 2 egg whites, bacon, sausage on a roll

    At work - Protein bar, greek yogurt

    At work - Roast beef w/ coeslaw on a roll

    Post - Shake

    Dinner -

    Late -


    Workout - Chest/bis

    BB bench -
    135X10
    135X5
    225X8
    245X3
    265X1
    275X1
    225X3

    Incline DB press -
    65X10
    70X10
    80X6
    85X5
    90X6
    100X4 (PR)

    Incline BB bench -
    135X10
    185X5X2
    95X10X2 (wide grip)

    Low cables -
    20X15X3
    25X12

    HS isolateral bench press (weight each side) -
    45X12X4

    Flat DB flys -
    40X15
    50X10X3

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

    Incline DB curls -
    40X12X2
    50X8X2

    Done!


    Notes : This was a good workout. I felt very very strong today
    Limitations are for people that have them, and excuses are for people that need them.



  11. #566
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,372
    vCash
    1500
    8/21/12

    Breakfast - 5 eggs, whole wheat toast, OJ

    Post - Shake

    Before work -

    At work -

    At work -

    After work -


    Workout - Back/tris

    Lat pulldowns -
    100X15X2
    145X10
    175X10
    205X6X2
    100X10

    One arm DB row -
    70X10
    80X10
    100X8

    BB row (smith underhand) -
    110X12
    130X10
    150X6 --> 110X10

    Close grip pulldowns --> SS w/ diverging lat pulldown machine -
    100X12 --> 90X10
    130X10 --> 90X10
    160X6 --> 90X10

    Row machine (weight each side, overhand grip) -
    90X12X4 (I squeezed and held each rep, made it really tough)
    90X10X2 (low neutral grip)

    Cable row (lat pulldown bar, wide grip) -
    100X10X4

    Behind the back shrugs --> SS w/ Front shrugs (smith machine) -
    110X15 --> 110X15
    200X10X3 --> 200X10X3

    V-bar pushdowns -
    37.5X15
    57.5X15
    67.5X10X2
    37.5X15

    Cable pulldown (one arm at a time) -
    12.5X12X3

    Done!


    Notes : Nice workout today. Definitely what i was aiming for. Trying to get a back picture post back day but nobodys in the locker room to take one
    Limitations are for people that have them, and excuses are for people that need them.



  12. #567
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,372
    vCash
    1500
    8/22/12

    Breakfast - 2 egg whites, bacon, sausage

    At work - Greek yogurt, protein bar

    At work - Chicken cutlet, bacon on a roll

    Post - Shake

    Dinner - Grilled chicken salad

    Late -


    Workout - Legs/abs

    Leg press -
    373X10X2
    553X10
    643X5
    733X3
    823X3 --> 463X10 --> 283X10

    Leg extensions -
    130X10X2
    160X8X2

    Hack squat -
    1 plate per sideX10X3

    Hammy curls -
    80X15
    110X15
    140X10 --> 80X10

    Seated calf raises -
    145X15
    165X12
    185X10
    185X10 --> 145X15

    Standing calf raises on the smith -
    110X10X3

    Crunch machine -
    100X20
    120X20X2
    120X20 --> 70X25

    Leg raises -
    4 sets of 15

    Cable crunches -
    52.5X20X3

    Done!


    Notes : Good workout. Definitely gonna get back into abs
    Limitations are for people that have them, and excuses are for people that need them.



  13. #568
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,372
    vCash
    1500
    8/23/12

    Breakfast - 5 eggs, toast, OJ

    Snack - Greek yogurt and a protein shake

    Pre gym - PB&J and rice cakes

    Post - Shake

    Dinner - Stuffed peppers

    Late -


    Workout - Arms

    Preacher curl machine -
    45X15
    90X10
    135X8
    180X4 --> 90X6 --> 45X10

    Seated bicep curls -
    30X10
    45X10
    50X6X2
    30X10

    Cable preacher curls (one arm at a time) -
    35X15
    45X15
    60X10
    80X5

    Standing BB curls -
    40X15
    60X10
    80X6

    Seated hammer curls -
    35X12
    45X10X2

    Straight bar pushdowns -
    37.5X15
    47.5X15
    57.5X12
    77.5X10
    87.5X6
    97.5X5 --> 37.5X15

    DB skullcrushers -
    25X15
    30X8X2
    15X15

    Reverse grip pulldowns --> Superset w/ overhead rope extensions -
    50X10X3 --> 30X10X3

    Single handle pushdown (one arm at a time) -
    12.5X12
    17.5X12
    22.5X10X2

    Rope pulldowns -
    32.5X10X3

    Lots of forearm stuff

    Done!


    Notes : Solid workout. I just wish my triceps would grow
    Limitations are for people that have them, and excuses are for people that need them.



  14. #569
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,372
    vCash
    1500
    8/26/12 (yesterday)

    Dont remember foods and ****

    Workout - Chest/abs

    Flat BB bench -
    135X15
    225X3X2
    245X3
    255X1
    275X1
    285X1
    225X5

    Incline DB press -
    65X10
    70X10
    80X8
    90X6X2
    60X10

    Decline HS machine (weight each side) -
    45X15
    70X12
    90X8
    115X4 --> 45X10

    HS incline press (weight each side) -
    45X10
    70X10
    90X6X2
    45X12

    High cables -
    25X15
    30X12X3
    20X15

    Incline DB flies -
    45X12X4

    Cable crunches -
    52.5X25X4

    Leg raises -
    3 sets of 15

    Done!


    Notes : I definitely feel stronger and i love it
    Limitations are for people that have them, and excuses are for people that need them.



  15. #570
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    8,372
    vCash
    1500
    8/28/12

    Breakfast - Shake, greek yogurt

    After class - Chipotle, double steak, double chicken, rice, corn and sour cream

    Post - Shake

    Dinner - Grilled chicken and rice

    Late -


    Workout - Back/abs

    BB rows -
    95X15X2 (warmup)
    135X10X2
    155X8
    135X10

    Lat pulldowns -
    130X15
    145X12
    175X10
    205X5X2
    100X10

    Behind the neck pulldowns -
    100X12X2
    130X10X2

    Row machine (weight each side, low neutral grip) -
    90X12X2
    135X10 --> 90X10
    90X12X3 (overhand grip)

    HS shrug machine (weight each side) -
    90X15
    135X12
    180X6 --> 90X12

    Close grip cable row -
    180X10
    195X6X2
    130X8 --> 100X10

    Close grip pulldowns -
    130X12
    165X10
    190X6 --> 100X10

    Diverging lat pulldowns -
    90X12X2
    100X10
    115X10 --> 70X15

    Crunch machine -
    100X25
    120X15X3
    120X15 --> 70X20

    Leg raises -
    4 sets of 15-20

    Done!


    Notes : Didnt hit tris with back cause i did arms yesterday. Good workout though. I shoulda deadlifted
    Limitations are for people that have them, and excuses are for people that need them.



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