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  1. #571
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    Then ran about 2 miles
    Limitations are for people that have them, and excuses are for people that need them.



  2. #572
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    fell to page 2
    Limitations are for people that have them, and excuses are for people that need them.



  3. #573
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    9/4/12

    Breakfast - Oatmeal, shake

    In between classes - Chipotle burrito, 3 soft tacos

    Post - Shake

    Dinner - Pasta with broccoli

    Late -


    Workout - Back/tris/abs

    Deadlifts -
    135X10X2
    225X10
    315X5
    365X3
    405X1

    Row machine (overhand grip, weight each side) -
    90X15
    135X10
    160X8 --> 90X10
    90X12X2 (neutral grip)

    Lat pulldowns -
    130X12
    160X10
    175X8 --> 100X15

    Cable row (single handle grip, neutral grip) -
    25X15
    40X12X3

    Close grip pull down --> SS w/ diverging lat pulldowns -
    115X12 --> 80X10
    130X12 --> 80X10
    160X8 --> 80X10

    Close grip rows -
    130X12X2
    160X8 --> 100X12

    Behind the neck pulldowns -
    115X10X2
    130X8 --> 85X12

    Straight bar pushdowns -
    42.5X20
    52.5X15
    72.5X10
    82.5X10

    Single handle pulldown (reverse grip) -
    17.5X10X3

    Crunch machine -
    100X25
    130X20X2
    70X30X2

    Leg raises -
    3 sets of 15

    Done!

    Notes : Long workout Dead afterwards
    Limitations are for people that have them, and excuses are for people that need them.



  4. #574
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    9/8/12

    Breakfast - 5 eggs, whole wheat toast

    Lunch - PB&nutella on wheat, shake

    Post - Shake

    Dinner -

    Late -


    Workout - Shoulders

    DB press -
    60X10
    65X10
    75X8
    85X5 --> 50X10

    Military press (smith) -
    110X10X2
    160X6X2

    Seated lateral DB raise -
    20X12X2
    30X8X2

    Rear fly machine (reverse neutral grip) -
    115X12
    130X10
    145X8X2

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

    HS shrugs (weight each side) -
    90X15
    135X10X3
    90X12

    Rear BB shrugs -
    135X20
    225X10X4

    Done!


    Notes : Quick little workout. Nothing crazy, i lost my ipod so that sucks penis
    Limitations are for people that have them, and excuses are for people that need them.



  5. #575
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    9/10/12

    Breakfast - Oatmeal, banana, shake

    In class - PB&nutella on wheat

    Post - Shake

    Lunch - Friendlys with the GF got chicken strips and fries

    At work - Protein bar and a liter of water

    Late - HUGE bowl of pasta, and water


    Workout - Chest/bis

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

    Incline DBS -
    60X10
    70X10
    75X8
    85X5 --> 60X7

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

    Decline BB bench -
    135X10
    185X6
    205X4 --> 135X10

    HS isolateral bench (weight each side) -
    45X12
    70X8
    80X6 --> 45X10

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

    Preacher curl (not the usual one, this one hits a different angle) -
    70X15
    150X6 --> 120X6 --> 90X6 --> 60X8
    30X10X2 (one arm at a time)

    Done!


    Notes : Solid solid workout. Chest was pumped big time
    Limitations are for people that have them, and excuses are for people that need them.



  6. #576
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    9/11/12

    Breakfast - Oatmeal, shake, greek yogurt

    Break at school - Chipotle

    After class - PB&Nutella on wheat, milk

    Post - Shake

    Dinner - Grilled chicken, rice, salad

    Late -


    Workout - Back/tris

    Lat pulldowns -
    100X15X2
    145X12
    175X10
    205X6
    210X4 --> 115X10

    Close grip cable rows -
    130X12
    160X10
    190X6 --> 100X10

    BB rows (smith, overhand) -
    110X10
    160X8
    180X5 --> 110X10
    110X10X2 (underhand)

    Diverging lat pulldowns -
    90X12
    115X10
    130X6 --> 70X15

    HS shrug machine (weight each side) -
    90X15
    135X10
    135X10 --> 90X10

    Front pulldowns (weight each side) -
    45X15
    70X10
    90X8 --> 45X15

    Pull downs (neutral bar) -
    100X12X3

    Rope pulldowns -
    32.5X15X2
    57.5X6 --> 52.5X6 --> 47.5X5 -->42.5X5 --> 32.5X8
    32.5X12X2

    Done!


    Notes : Not a bad workout. That continous drop set on tris is brutal.
    Limitations are for people that have them, and excuses are for people that need them.



  7. #577
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    9/17/12

    Breakfast - 4 Extra large eggs, 2 pieces of whole wheat toast, oatmeal

    Snack - PB& nutella on wheat with milk

    Post - Shake

    Before work -

    At work -

    After work -


    Workout - Boobs and bis

    Flat bench -
    135X10
    135X5
    225X5X2
    245X3
    255X1
    275X1
    135X10 (close grip)

    Incline DBs -
    70X10
    75X10
    80X8
    90X5 --> 60X10

    Decline bench -
    135X10
    185X5
    225X5 --> 135X10

    HS wide chest machine (weight each side) -
    90X10
    135X6
    135X6 --> 90X10 --> 45X15

    HS incline press (weight each side) -
    70X10
    90X6X2
    45X15X2

    Incline DB flies -
    40X12X3

    High cables -
    25X12X4

    Biceps curl machine (like a preacher curl but at a different angle) -
    70X15X2
    100X10
    40X10X3 (one arm at a time on these)

    Done!


    Notes : Didn't feel particularly strong on flat bench today. Felt good on incline though. Got back/tris/abs tomorrow!
    Limitations are for people that have them, and excuses are for people that need them.



  8. #578
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    9/18/12

    Breakfast - 4 XL eggs, whole wheat toast, oatmeal

    Snack - Bowl of pasta

    Post - Shake

    Dinner -

    Late -


    Workout - Back/tris/abs

    Leg raises -
    5 sets of 15

    Crunch machine -
    100X25
    130X15X3
    70X50X2

    Close grip cable rows -
    100X15
    130X12
    160X10
    190X6 --> 100X10

    Close grip pulldowns -
    115X15
    145X10
    160X10
    175X8 --> 100X10

    Row machine (neutral grip, weight each side) --> SS w/ High rows (weight each side) -
    90X12X3 --> 70X10X3
    90X12X3 (overhand grip)

    HS shrug machine (weight each side) -
    90X15
    135X12
    180X8X2

    Pullover machine -
    90X15
    140X12
    180X10 --> 90X15

    Diverging lat pulldowns -
    90X15
    100X12
    115X10
    130X6

    Lat pulldowns -
    130X10X4

    Behind the neck pulldowns -
    100X10X4

    V-bar pushdowns -
    42.5X15
    62.5X15
    72.5X10
    82.5X8X2

    Reverse handle pulldowns (one arm at a time) -
    12.5X12X4

    Done!


    Notes : Warmed up with abs today so i didnt have to worry about them at the end. A good workout today, my back was nice and pumped up.
    Limitations are for people that have them, and excuses are for people that need them.



  9. #579
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    9/24/12

    Breakfast - Shake, oatmeal

    In class - PB&nutella on wheat, mini muffins, water bottle

    Post - Shake

    Lunch - Tuna on wheat

    At work -

    After work -


    Workout - Chest/bis

    Incline DB press -
    60X10
    70X10
    75X8
    85X6
    90X4 --> 60X10

    Flat DB press -
    75X10
    80X10
    90X5
    100X5

    Flat BB bench -
    135X10
    185X8
    225X3 --> 135X10

    HS incline press (weight each side) -
    45X10
    70X8
    90X5X2
    45X12

    High cables -
    20X15
    25X12X3

    Incline cable flies -
    20X12X4

    HS isolateral bench (weight each side) -
    45X10X3

    Concentration curls -
    30X12X3

    Preacher curl (one on the different angle) -
    100X15
    130X10
    150X6 --> 70X10

    Done!


    Notes : Felt nice to change up the chest routine today. Back tomorrow!
    Limitations are for people that have them, and excuses are for people that need them.



  10. #580
    Join Date
    Nov 2008
    Location
    Sacramento, CA
    Posts
    4,223
    vCash
    1500
    you dont train legs?

  11. #581
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    i do on wednesdays. I havent been logging every workout, ive gotten lazy
    Limitations are for people that have them, and excuses are for people that need them.



  12. #582
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    9/28/12

    Breakfast - 4XL eggs, whole wheat toast

    Post - Shake

    Lunch - 2 turkey and swiss sandwiches on multigrain flat breads

    At work -

    At work -

    After -


    Workout - Shoulders/abs

    HS shoulder press machine (weight each side) -
    45X12X2
    90X8X2
    45X15

    Standing BB press -
    95X10X3

    Standing lateral DB raises -
    20X15
    25X10
    30X8
    30X8 --> 15X10

    Upright rows (straight bar) -
    40X10
    60X10
    70X10

    Rear cable pull (one arm at a time) -
    12.5X15X4

    Rear flies (neutral grip) -
    130X12
    145X10
    175X8 --> 100X12

    HS shrug machine (weight each side) -
    90X15
    115X12X2

    Smith shrugs (front/rear alternating 3 sets of each) -
    110X15X6 total sets

    Crunch machine -
    100X25
    120X20X2
    70X30

    Done!


    Notes : Not a bad workout. Went kinda light on the weight today but still pretty good
    Limitations are for people that have them, and excuses are for people that need them.



  13. #583
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    10/1/12

    Breakfast - Oatmeal, shake

    In class - PB& nutella on wheat, water bottle

    Post - Shake

    Lunch - Chicken wrap with tomatoes

    At work -

    After -


    Workout - Chest/bis

    Flat bench -
    135X10
    135X5
    225X6
    245X4
    275X1
    295X1 --> 225X3
    135X10 (close grip)

    Incline DBs -
    60X10
    70X10
    75X8
    80X5
    85X5
    60X10

    HS flat bench (weight each side) -
    45X10X2
    70X8X2

    Low cables -
    20X15
    25X12
    30X10 --> 20X10

    HS incline press (weight each side) -
    45X10
    70X8
    80X6 --> 45X10

    Fly machine -
    190X15
    220X12X3
    160X10X2 (long pause, deep contractions)

    Preacher curl machine -
    45X15
    90X10
    100X6 --> 45X12

    Concentration curls (one arm at a time) -
    30X12
    35X10X2

    Done!


    Notes : Good workout today. Felt pretty strong, solid stuff
    Limitations are for people that have them, and excuses are for people that need them.



  14. #584
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    10/3/12

    Breakfast - Oatmeal, shake, mini muffins

    In class - PB&Nutella and a water bottle

    Post - Shake

    Before work - 2 Tuna sandwiches on wheat

    At work -

    After work -


    Workout - Legs/abs

    Leg press -
    193X15
    373X10
    553X6
    643X4

    Leg extensions (individual legs) -
    50X12
    60X12
    80X10
    90X6 --> 50X10

    Front squats -
    135X10X3

    Hammy curls -
    80X15
    110X12X2
    80X15

    Seated calf raises -
    145X12X2
    165X10
    185X8X2
    145X10

    Calf press on leg press -
    373X12X4

    Crunch machine -
    100X20
    120X20X2
    70X50X2

    Cable crunches -
    52.5X20X4

    1 1/2 miles on the elliptical

    Done!


    Notes : Draining workout. Totally covered in sweat afterwards
    Limitations are for people that have them, and excuses are for people that need them.



  15. #585
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    10/5/12

    Breakfast - Egg whites, bacon, sausage

    At work - Greek yogurt, muffin, water bottle

    At work - Roast beef sandwich with closeslaw on top

    Post - Shake

    Dinner -

    Late meal -


    Workout - Shoulders

    DB press -
    60X10
    70X10
    80X8
    85X5 --> 40X12

    HS shoulder press machine (weight each side) -
    60X10
    80X10
    100X6 --> 50X15

    Lateral cable raises (one arm at a time) -
    10X12X4

    Rear fly machine -
    145X12
    175X12
    205X10 --> 100X20

    Rear cable pull (one arm at a time) -
    12.5X12X3
    17.5X10

    Upright rows -
    40X15
    60X10
    80X10

    BB shrugs --> SS w/ DB lateral raises (both arms same time) -
    135X20 --> 15X12
    225X10X3 --> 15X12X3
    135X20 --> 15X10

    Done!


    Notes : Good workout. I was beat after it. Good shoulder pump though
    Limitations are for people that have them, and excuses are for people that need them.



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