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  1. #1
    Join Date
    Dec 2009
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    My lifting journal...

    Yes, I know creative title!!! Anyway, I am looking to get a little bit lower in the BF department, perhaps 8% or a tad lower. So I am posting up my routine for criticizing and for others to hopefully get motivated or learn. Please feel free to post up any comments, questions, or suggestions.

    Tonight was my first workout with Pink Magic, did not feel anything yet. Trained arms

    elliptical 10 minute warm up

    Standing BB curl

    Bar 10 reps
    65x10
    95x10
    115x5
    145x5
    115x10

    standing db curls

    50x10
    60x8
    50x10

    seated incline curls

    35x8 I didnt like the bench it was not adjustable.

    cable curls curling bar
    110x10
    140x10
    160x8

    Tris
    Rope
    80x12
    110x12
    140x10
    160x10
    160x10

    overhead extensions
    110x12
    140x12
    140x12
    140x12

    Cable curls high

    80x12x2

    Done.

    Should have done a little more for triceps but I took someone to the gym and he was dying to leave. Pretty good pump, veins popping, arms felt great. I normally lift in the mornings too...but I was tired this morning.

    "I am built for power, not for speed."--Me

  2. #2
    Join Date
    Feb 2009
    Location
    New York/Florida
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    Yes! Finally we get to rag on Warrior!!

    Good luck my friend!
    You Too Can Achieve This When You Visit The Fitness Forum!

  3. #3
    Join Date
    Jul 2009
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    Now we just need Stamina to make a workout thread and everything will be great.

    Good luck Warrior.

  4. #4
    Join Date
    Dec 2009
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    Thanks guys...

    tonight was legs...still nursing my hammy so don't laugh at my pathetic weights


    5 minutes of elliptical

    squats

    bar 12 repsx2

    95x10
    95x10
    145x10x3
    165x7

    Leg extensions

    I don't remember the weights just know it was 6 sets

    Also did hip adducter and abducters

    seated leg curls

    70x10x3
    75x10

    5 minutes on stair climber

    "I am built for power, not for speed."--Me

  5. #5
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    Are you going to track your diet as well?
    You Too Can Achieve This When You Visit The Fitness Forum!

  6. #6
    Join Date
    Dec 2009
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    I should...I was doing fitday for a while and liked that. I will start again, maybe not this week, perhaps next.

    "I am built for power, not for speed."--Me

  7. #7
    Join Date
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    Quote Originally Posted by Stamina View Post
    Are you going to track your diet as well?
    I was going to ask the same exact thing.

  8. #8
    Join Date
    Dec 2009
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    I guess...since its popular demand. Its good for me...it help keeps me on track to, I have to be accountable to you guys and I can see what I am going to do...think about what I will eat since I have to type it up...thats one of my binging problems, I just eat without thinking.

    "I am built for power, not for speed."--Me

  9. #9
    Join Date
    Dec 2009
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    Made it to the gym this morning

    10 mins elliptical

    Standing bb presses

    45x10
    65x10
    135x10
    155x8
    175x7
    155x8

    bnp
    135x10x3

    Cables lateral raises

    40x10
    35x10

    seated bent overs (rear delts)

    45x10x3

    upright rows

    135x10
    155x7
    135x10

    Done.

    "I am built for power, not for speed."--Me

  10. #10
    Join Date
    Dec 2009
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    Ok, went back tonight.

    10 mins of elliptical.

    calf raises

    140x12
    180x12
    240x10

    tri set toes pointed straight then in then out 10 reps each way for 3 sets

    shrugs

    315x12
    405x10
    495x10
    585x8
    behind
    405x20

    abs

    Hanging knee raises

    15 reps
    40lb dbx12
    50x12 (15 knee raises after)
    50x9 (12 knee raises after)

    Hanging leg raises slow without rocking
    12
    10
    10

    weighted crunches

    190x50 (racked!!)
    190+45lb plate x12 removed weight 10 more reps

    alternating side to side
    130x15x2 each side

    decline crunches
    25
    12

    done.
    Last edited by Warrior21; 06-16-2010 at 11:33 PM.

    "I am built for power, not for speed."--Me

  11. #11
    Join Date
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    Location
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    Nice job racking the crunch machine!!!
    You Too Can Achieve This When You Visit The Fitness Forum!

  12. #12
    Join Date
    Dec 2009
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    Thanks Stamina! Getting ready for what I hope will be a good chest workout. Really tired again this morning. Not sure if its because I am not taking oep & recreate.

    "I am built for power, not for speed."--Me

  13. #13
    Join Date
    Dec 2009
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    Rough workout today...I am very sore all over. Very tired too.

    10 mins elliptical

    chest

    135x5x2
    135x10
    225x5
    275x5x2
    225x10

    Incline

    135x10x3

    High Cables

    70x12
    90x12
    80x12
    70x12x2
    60x12

    low cable

    50x12
    40x12

    pec deck

    190x12x2

    Done. Elbow was bothering me a little bit today...I really should have taken a day off from lifting...but I am going upstate this weekend with my girl and wont have access to a gym. I will go back tonight and do cardio.

    "I am built for power, not for speed."--Me

  14. #14
    Join Date
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    Ok...I did make it to gym on Sat, since we didnt leave Friday night. I did a back and trap workout...

    I didnt have much time so I did 1 minute breaks a la Stamina...

    Lat pulldowns

    135x10
    150x10
    180x10x5
    165x10

    underhand medium grip

    165x8x2
    150x8

    Seated wide grip

    180x12
    250x10
    racked (forgot how much)x8
    250x10

    pulldowns behind neck

    150x8
    135x10x2

    lat pushdowns

    60x15
    67.5x15
    67.5x12

    Shrugs

    315x15
    405x12
    495x10
    585x8

    behind back

    495x37

    DB shrugs

    150x40 (bad grip on db)

    did a few curls to get the blood flowing

    40x10
    55x8
    40x10

    Done.

    "I am built for power, not for speed."--Me

  15. #15
    Join Date
    Nov 2007
    Location
    Duxbury
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    You're a beastly dude.

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