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08-31-2011, 08:17 AM
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#31 | ||
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Quote:
Quote:
I hope the cold and the back is doing better!! |
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08-31-2011, 12:18 PM
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#32 | ||
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Moderator
Join Date: Apr 2006
Posts: 3,147
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Quote:
Quote:
Today was cardio only, my legs were still fried after yesterday's squats. 4 miles brisk walk followed by 30 min HIIT stationary bike.
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09-01-2011, 11:35 AM
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#33 |
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Moderator
Join Date: Apr 2006
Posts: 3,147
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Warm up 4 miles walk and 10' arm bicycle
Single arm lateral raises 15x12 18x10 20x10 22x8 Military press 40x12 45x12 50x12 55x8 Dumbbell press 18x12 20x12 22x10 26x8 Dumbbell shrugs 31x12 35x10 40x10 44x6 I stretched really well this time ... I don't wanna be sore tomorrow.
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09-02-2011, 09:37 AM
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#34 |
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Moderator
Join Date: Apr 2006
Posts: 3,147
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Warm up 4 miles brisk walk
Low pulley curls 22x15 30x12 44x10 55x10 Triceps pressdowns 45x15 50x12 55x10 65x10 Alternate dumbbell curls 15x12 18x10 20x10 22x8 Dips (between benches) 4 sets of 20 Spider curls 18x12 20x10 22x10 26x6 followed by 3 sets of 5 pull ups 10 push ups 10 clean & press Cool down 200 Abs
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09-05-2011, 09:29 AM
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#35 |
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Moderator
Join Date: Apr 2006
Posts: 3,147
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Warm up
3 miles walk and 10 min arm bicycle (level 3 - I went up a level). 12 sets of - 5 pull ups - 10 push ups - 15 squats Slowest set was 1'21", fastest 58" Cool down Stretching and 250 abs Cool down
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09-06-2011, 01:03 PM
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#36 |
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Moderator
Join Date: Apr 2006
Posts: 3,147
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Warm up 2 miles walk
Lateral raises (machine) 27x12 33x10 38x10 44x8 Triceps extensions (rope) 35x15 40x15 45x15 50x15 Shoulder press 33x12 45x12 55x10 65x10 Triceps pressdowns 60x15 65x15 70x12 75x10 Rear delt flyes 22x12 24x12 26x10 33x8 Triceps reverse 55x15 65x15 75x15 80x12 Clean & press 3 sets at 45 Dips 3 sets of 15
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09-07-2011, 02:09 PM
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#37 |
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Moderator
Join Date: Apr 2006
Posts: 3,147
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2 miles walk
Chest and back in supersets Smith machine flat 65x12 75x10 84x10 88x8 One arm rows 22x15 33x12 44x10 55x10 Incline press 55x12 66x12 77x10 82x8 Lat pulldowns to the front 66x12 88x10 99x8 110x6 Seated rows 88x10 99x10 110x10 121x8 Vertical press 77x12 82x10 88x10 94x8 Hyperextensions 10 10 15
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09-07-2011, 02:51 PM
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#38 |
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yeeeyyyyy
 good work |
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09-09-2011, 09:33 AM
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#39 | |
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Moderator
Join Date: Apr 2006
Posts: 3,147
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Quote:
I like the push/pull workout and doing everything in supersets ... half an hour and I'm done! Brisk walk 4,3 miles Stair climber 5 min Arm bicycle 5 min Standing biceps curls 15x15 18x12 20x10 22x8 Triceps dumbbell extensions 26x15 31x12 35x8 40x6 Low pulley curls 31x15 45x12 55x12 65x8 Triceps reverse 55x15 65x15 75x10 80x10 Spider curls 20x12 22x10 26x8 31x4 (P.R.) Dips 20 15 15 12 250 abs I've decided to take a short break from the weights. I will hit the gym next week for cardio and bodyweight exercises though.
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09-09-2011, 08:58 PM
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#40 |
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Join Date: Apr 2011
Location: The Nefarious AAS Underworld
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MG you do a shit load of volume. Impressive.
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09-14-2011, 10:43 AM
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#41 | |
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Moderator
Join Date: Apr 2006
Posts: 3,147
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Quote:
Brisk walk 4 miles 10' arm bicycle (level 3) 15 sets of 5 pull ups, 10 push ups and 15 squats. Slowest set 1'3", fastest 59". Cool down: 250 abs and stretch
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09-15-2011, 12:03 PM
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#42 |
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Moderator
Join Date: Apr 2006
Posts: 3,147
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Brisk walk 4 miles
Pec deck 55x15 66x12 77x10 Vertical press 88x15 99x12 110x10 Lat pulldowns 66x15 88x12 99x10 Reverse lat pulldowns 75x15 95x12 110x10 Spider curls 20x12 22x10 26x8 Triceps pressdowns 65x15 75x12 80x8 Triceps reverse 65x15 75x12 80x8 Shoulder press 60x15 65x12 70x10 Stretch
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09-16-2011, 09:19 AM
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#43 |
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Moderator
Join Date: Apr 2006
Posts: 3,147
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Brisk walk 2 miles
Tabata intervals (20 sec of work followed by 10 sec of rest - repeated 8 times) - squats - arm bicycle - pull ups - sit ups - push ups Stretch
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09-19-2011, 02:48 AM
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#44 |
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Moderator
Join Date: Apr 2006
Posts: 3,147
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2 miles walk
Smith machine flat 44x15 75x12 80x10 88x6 Chest press 55x12 66x10 77x10 88x8 Incline press 66x12 72x10 77x10 83x10 Cable crossovers 20x12 25x10 30x8 35x8
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09-19-2011, 09:43 AM
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#45 |
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Join Date: Apr 2011
Location: The Nefarious AAS Underworld
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I bet you had a nice pump
^^ |
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