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Troy
Gorilla
Posts: 848
Joined: Sat Nov 24, 2007 3:25 pm
Location: Wisconsin Dells, WI
Contact:

#121 Postby Troy » Sun Apr 20, 2008 7:13 pm

Date: 3 19 2008
Start Time: 6 00 PM
End Time: 6 50 PM
Wednesday - Legs
Warmup Eliptical 10min
Exercise Reps Weight

Seated Leg Press 20/20 @ 90
Seated Single Leg Press 10/10 @ 190
Seated Single Leg Press 10/10 @ 210
Seated Single Leg Press 8/8 @ 230
Seated Single Leg Press 6/6 @ 250
Lunges 16 @ 50s
Lunges 16 @ 50s
Lunges 16 @ 55s
Lunges 16 @ 55s
Single Leg Curls 12/12 @ 60
Single Leg Curls 10/10 @ 70
Single Leg Curls 8/8 @ 80
Single Leg Curls 6/6 @ 90
Hyperextensions 10 @ -
Hyperextensions 10 @ -
Hyperextensions 10 @ -
Lying Vacuum 5/5 @ 3:00
Hip Up 12 @ -
Hip Up 12 @ -
Hip Up 12 @ -
Crunches 10 @ -
Crunches 10 @ -
Crunches 10 @ -
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log

User avatar
Troy
Gorilla
Posts: 848
Joined: Sat Nov 24, 2007 3:25 pm
Location: Wisconsin Dells, WI
Contact:

#122 Postby Troy » Sun Apr 20, 2008 7:15 pm

Date: 3 21 2008
Start Time: 5 50 PM
End Time: 6 50 PM
Friday - Back/Biceps
Warmup 10min
Exercise Reps Weight

Assisted Pullups 20 @ 290+6
Pullups 10 @ -
Pullups 7 @ -
Assisted Pullups 10 @ 190
Seated Lo Rows 12 @ 80
Seated Lo Rows 10 @ 90
Seated Lo Rows 8 @ 100
Seated Lo Rows 6 @ 110
Seated Lo Rows 6 @ 110
Seated Lo Rows 6 @ 110
Seated Lo Rows 7 @ 110
Seated Lo Rows 7 @ 110
Face Pulls 12 @ 30
Face Pulls 10 @ 40
Face Pulls 10 @ 40
Face Pulls 10 @ 50
Straight Bar Curls 30 @ 35
Straight Bar Curls 15 @ 60
Straight Bar Curls 7 @ 85
Straight Bar Curls 5 @ 85
Straight Bar Curls 8 @ 60
Hammer Dumbbell Curl 6 @ 30s
Hammer Dumbbell Curl 8 @ 25s
Hammer Dumbbell Curl 8 @ 25s
Hammer Dumbbell Curl 10 @ 20s
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log

User avatar
Troy
Gorilla
Posts: 848
Joined: Sat Nov 24, 2007 3:25 pm
Location: Wisconsin Dells, WI
Contact:

#123 Postby Troy » Sun Apr 20, 2008 7:15 pm

Date: 4 1 2008
Start Time: 8 40 PM
End Time: 9 40 PM
Monday - Chest/Triceps/Shoulders
Warmup 10min
Exercise Reps Weight

Full Scap Pushups 20 @ -
Full Scap Pushups 15 @ -
Full Scap Pushups 15 @ -
Full Scap Pushups 12 @ -
WU Incl Dbl Press +1 10 @ 30s
Incl Dbl Press +1 10 @ 35s
Incl Dbl Press +1 10 @ 40s
Incl Dbl Press +1 10 @ 45s
Cable Crossover 12 @ 30
Cable Crossover 12 @ 30
Cable Crossover 12 @ 30
Cable Crossover 12 @ 30
Tricep Dumbbell Press 10 @ 20
Tricep Dumbbell Press 12 @ 30
Tricep Dumbbell Press 12 @ 40
Tricep Dumbbell Press 10 @ 55
Db Ovrhd Extntns 8/8 @ 30s
Db Ovrhd Extntns 7/7 @ 35s
Db Ovrhd Extntns 5/5 @ 40s
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log

User avatar
Troy
Gorilla
Posts: 848
Joined: Sat Nov 24, 2007 3:25 pm
Location: Wisconsin Dells, WI
Contact:

#124 Postby Troy » Sun Apr 20, 2008 7:16 pm

Date: 4 3 2008
Start Time: 7 30 AM
End Time: 8 30 AM
Thursday - Legs
Warmup Eliptical 10min
Exercise Reps Weight

Seated Leg Press 12 @ 150
Seated Single Leg Press 10/10 @ 100
Seated Single Leg Press 8/8 @ 110
Seated Single Leg Press 8/8 @ 110
Seated Single Leg Press 10/10 @ 100
Forward Lunges 20 @ -
Forward Lunges 20 @ -
Forward Lunges 20 @ -
Backward Lunges 20 @ -
Backward Lunges 20 @ -
Backward Lunges 20 @ -
Lying Leg Curls 10 @ 45
Single Leg Curls 10 @ 25
Single Leg Curls 10 @ 25
Single Leg Curls 8/8 @ 25
Single Leg Curls 8/8 @ 25
Dead Lifts 10 @ 75
Dead Lifts 10 @ 75
Dead Lifts 10 @ 75
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log

User avatar
Troy
Gorilla
Posts: 848
Joined: Sat Nov 24, 2007 3:25 pm
Location: Wisconsin Dells, WI
Contact:

#125 Postby Troy » Sun Apr 20, 2008 7:17 pm

Date: 4 8 2008
Start Time: 7 42 AM
End Time: 8 32 AM
Monday - Back/Biceps
Warmup 10min
Exercise Reps Weight

Assisted Pullups 30 @ 190+6
Pullups 5 @ -
Pullups 5 @ -
Pullups 5 @ -
Pullups 5 @ -
Pullups 5 @ -
Seated Lo Rows 10 @ 80
Seated Lo Rows 10 @ 90
Seated Lo Rows 8 @ 100
Seated Lo Rows 8 @ 110
Seated Lo Rows 6 @ 120
Face Pulls 15 @ 20
Face Pulls 10 @ 30
Face Pulls 10 @ 40
Face Pulls 10 @ 50
Face Pulls 10 @ 50
Dumbbell Shrugs 10 @ 75
Dumbbell Shrugs 10 @ 75
Dumbbell Shrugs 10 @ 75
Straight Bar Curls 15 @ 55
Straight Bar Curls 12 @ 65
Straight Bar Curls 7 @ 75
Straight Bar Curls 6 @ 85
Hammer Dumbbell Curl 10 @ 20s
Hammer Dumbbell Curl 10 @ 20s
Hammer Dumbbell Curl 6 @ 25s
Hammer Dumbbell Curl 6 @ 25s
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log

User avatar
Troy
Gorilla
Posts: 848
Joined: Sat Nov 24, 2007 3:25 pm
Location: Wisconsin Dells, WI
Contact:

#126 Postby Troy » Sun Apr 20, 2008 7:17 pm

Date: 4 10 2008
Start Time: 7 52 AM
End Time: 8 30 AM
Wednesday - Legs
Warmup Eliptical 10min
Exercise Reps Weight

Seated Leg Press 20 @ 190
Seated Single Leg Press 10/10 @ 210
Seated Single Leg Press 10/10 @ 220
Seated Single Leg Press 8/8 @ 230
Seated Single Leg Press 7/7 @ 240
Dead Lifts 12 @ 80
Dead Lifts 10 @ 100
Dead Lifts 10 @ 120
Dead Lifts 10 @ 120
Lunges 16 @ 50s
Lunges 16 @ 50s
Lunges 16 @ 25s
Lunges 16 @ 30s
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log

User avatar
Troy
Gorilla
Posts: 848
Joined: Sat Nov 24, 2007 3:25 pm
Location: Wisconsin Dells, WI
Contact:

#127 Postby Troy » Sun Apr 20, 2008 7:18 pm

Date: 4 11 2008
Start Time: 6 36 AM
End Time: 7 30 AM
Friday - Chest/Triceps/Shoulders
Warmup Eliptical 10min
Exercise Reps Weight

Full Scap Pushups 25 @ 45o
Full Scap Pushups 15 @ 10o
Full Scap Pushups 15 @ Flat
Full Scap Pushups 10 @ -10o
Full Scap Pushups 10 @ -20o
WU Incl Dbl Press +1 10 @ 50s
Incl Dbl Press +1 10 @ 55s
Incl Dbl Press +1 10 @ 60s
Incl Dbl Press +1 10 @ 65s
Cable Crossover 10 @ 30
Cable Crossover 10 @ 40
Cable Crossover 10 @ 40
Cable Crossover 8 @ 50
Tricep Dumbbell Press 12/12 @ 30s
Tricep Dumbbell Press 7/7 @ 40s
Tricep Dumbbell Press 6/6 @ 40s
Tricep Dumbbell Press 5/5 @ 40s
Db Ovrhd Extntns 10 @ 60s
Db Ovrhd Extntns 7 @ 65s
Db Ovrhd Extntns 5 @ 70s
Db Ovrhd Extntns 6 @ 70s
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log

User avatar
Troy
Gorilla
Posts: 848
Joined: Sat Nov 24, 2007 3:25 pm
Location: Wisconsin Dells, WI
Contact:

#128 Postby Troy » Sun Apr 20, 2008 7:18 pm

Date: 4 13 2008
Start Time: 7 00 AM
End Time: 7 26 AM
Sun. Calves/Core
Warmup Treadmill 10min
Exercise Reps Weight

Seated Calf Raise 20 @ 45
Seated Calf Raise 12/12 @ 45
Seated Calf Raise 10/10 @ 55
Seated Calf Raise 10/10 @ 55
Seated Calf Raise 10/10 @ 55
Seated Toe Press (Straight leg) 12/12 @ 90
Seated Toe Press (Straight leg) 10/10 @ 100
Seated Toe Press (Straight leg) 10/10 @ 110
Seated Toe Press (Straight leg) 8/8 @ 120
Standing Single Leg Calf Raise 12/12 @ -
Hip Up 12 @ -
Hip Up 12 @ -
Hip Up 12 @ -
Ball Crunches 12 @ -
Ball Crunches 12 @ -
Ball Crunches 12 @ -
Ball Crunches 12 @ -
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log

User avatar
Troy
Gorilla
Posts: 848
Joined: Sat Nov 24, 2007 3:25 pm
Location: Wisconsin Dells, WI
Contact:

#129 Postby Troy » Sun Apr 20, 2008 7:19 pm

Date: 4 14 2008
Start Time: 6 33 AM
End Time: 7 36 AM
Monday - Back/Biceps
Warmup Eliptical 10min
Exercise Reps Weight

Assisted Pullups 20 @ 190+6
Pullups 6 @ -
Pullups 6 @ -
Pullups 6 @ -
Pullups 6 @ -
Pullups 5 @ -
Seated Lo Rows 12 @ 90
Seated Lo Rows 7 @ 120
Seated Lo Rows 5 @ 140
Seated Lo Rows 5 @ 140
Seated Lo Rows 5 @ 140
Seated Lo Rows 10 @ 140
Face Pulls 12 @ 30
Face Pulls 12 @ 40
Face Pulls 12 @ 50
Face Pulls 10 @ 60
Face Pulls 8 @ 70
Dumbbell Shrugs 12 @ 80
Dumbbell Shrugs 12 @ 80
Dumbbell Shrugs 12 @ 80
Straight Bar Curls 20 @ 50
Straight Bar Curls 6 @ 80
Straight Bar Curls 6 @ 80
Straight Bar Curls 6 @ 80
Hammer Dumbbell Curl 16 @ 15s
Hammer Dumbbell Curl 10 @ 20s
Hammer Dumbbell Curl 7 @ 25s
Hammer Dumbbell Curl 7 @ 25s
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log

User avatar
Troy
Gorilla
Posts: 848
Joined: Sat Nov 24, 2007 3:25 pm
Location: Wisconsin Dells, WI
Contact:

#130 Postby Troy » Sun Apr 20, 2008 7:19 pm

Date: 4 20 2008
Start Time: 8 46 AM
End Time: 9 30 AM
Sunday - Legs
Warmup Eliptical 10min
Exercise Reps Weight

Seated Leg Press 20 @ 190
Seated Single Leg Press 10/10 @ 220
Seated Single Leg Press 8/8 @ 230
Seated Single Leg Press 6/6 @ 240
Seated Single Leg Press 4/4 @ 250
Dead Lifts 10 @ 100
Dead Lifts 8 @ 110
Dead Lifts 8 @ 120
Dead Lifts 8 @ 140
Dead Lifts 6 @ 140
Forward Lunges 18 @ 50s
Forward Lunges 18 @ 50s
Backward Lunges 18 @ 35s
Backward Lunges 18 @ 50s
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log

User avatar
Troy
Gorilla
Posts: 848
Joined: Sat Nov 24, 2007 3:25 pm
Location: Wisconsin Dells, WI
Contact:

#131 Postby Troy » Sun Apr 20, 2008 7:24 pm

10 workouts over the past month is pretty weak! It's a little more than half. I'm currently feeling pretty good, shoulder is feeling 90% healthy thanks to that Shoulder Savers article and applying some of the techniques from it. My rib from the shovel incident this past winter is still a little pressure sensitive which is really weird, its been months since that happened. All sickness symptoms have faded away, the weather is really nice here in Wisconsin today, we had people "layin out", outside! Hopefully I can get back on track and stay on track this next month. Updated pictures will be taken next week... not looking forward to that since my training, diet and health have been yo-yo-ing this past few months but we'll see how they turn out. May 1st I change gyms and have access to a squat rack. Keep on keepin on.
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log

User avatar
Troy
Gorilla
Posts: 848
Joined: Sat Nov 24, 2007 3:25 pm
Location: Wisconsin Dells, WI
Contact:

#132 Postby Troy » Sun May 04, 2008 7:37 pm

Date: 4 21 2008
Start Time: 8 04 AM
End Time: 9 10 AM
Monday - Back/Biceps
Warmup Eliptical 10min
Exercise Reps Weight

Assisted Pullups 25 @ 190+6
Pullups 6 @ -
Pullups 6 @ -
Pullups 6 @ -
Pullups 6 @ -
Pullups 6 @ -
Seated Lo Rows 8 @ 120
Seated Lo Rows 6 @ 130
Seated Lo Rows 6 @ 140
Seated Lo Rows 6 @ 140
Seated Lo Rows 7 @ 120
Face Pulls 12 @ 50
Face Pulls 12 @ 50
Face Pulls 10 @ 60
Face Pulls 10 @ 60
Face Pulls 11 @ 50
Straight Bar Curls 15 @ 50
Straight Bar Curls 10 @ 60
Straight Bar Curls 6 @ 70
Straight Bar Curls 5 @ 70
Hammer Dumbbell Curl 12 @ 15s
Hammer Dumbbell Curl 10 @ 20s
Hammer Dumbbell Curl 8 @ 25s
Hammer Dumbbell Curl 6 @ 30s
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log

User avatar
Troy
Gorilla
Posts: 848
Joined: Sat Nov 24, 2007 3:25 pm
Location: Wisconsin Dells, WI
Contact:

#133 Postby Troy » Sun May 04, 2008 7:38 pm

Date: 4 22 2008
Start Time: AM
End Time: AM
Tues. Calves/Core
Warmup 10min
Exercise Reps Weight

Seated Single Calf Raise 20 @ 45
Seated Single Calf Raise 12/12 @ 45
Seated Single Calf Raise 12/12 @ 45
Seated Single Calf Raise 10/10 @ 45
Seated Single Calf Raise 12/12 @ 45
Standing Single Calf Raise 10/10 @ -
Standing Single Calf Raise 10/10 @ -
Standing Single Calf Raise 10/10 @ -
Standing Single Calf Raise 10/10 @ -
Standing Single Calf Raise 10/10 @ -
Hyperextensions 10 @ -
Hyperextensions 10 @ -
Hyperextensions 10 @ -
Hyperextensions 10 @ -
Hyperextensions 10 @ -
Lying Vacuum @
Hip Up 12 @ -
Hip Up 12 @ -
Hip Up 12 @ -
Hip Up 12 @ -
Ball Crunches 10 @ -
Ball Crunches 10 @ -
Ball Crunches 10 @ -
Ball Crunches 10 @ -
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log

User avatar
Troy
Gorilla
Posts: 848
Joined: Sat Nov 24, 2007 3:25 pm
Location: Wisconsin Dells, WI
Contact:

#134 Postby Troy » Sun May 04, 2008 7:39 pm

Date: 4 25 2008
Start Time: 6 45 AM
End Time: 7 35 AM
Friday - Chest/Triceps/Shoulders
Warmup Eliptical 10min
Exercise Reps Weight

Full Scap Pushups 30 @ 45o
Full Scap Pushups 15 @ 10o
Full Scap Pushups 15 @ Flat
Full Scap Pushups 15 @ -10o
Full Scap Pushups 12 @ -20o
WU Incl Dbl Press +1 8 @ 70s
Incl Dbl Press +1 8 @ 75s
Incl Dbl Press +1 8 @ 80s
Incl Dbl Press +1 5 @ 85s
Cable Crossover 8 @ 45
Cable Crossover 8 @ 45
Cable Crossover 8 @ 45
Cable Crossover 8 @ 45
Lying Dumbbell Ext 20 @ 15s
Lying Dumbbell Ext 15 @ 20s
Lying Dumbbell Ext 12 @ 25s
Lying Dumbbell Ext 6 @ 35s
Db Ovrhd Extntns 8/8 @ 25s
Db Ovrhd Extntns 8/8 @ 25s
Db Ovrhd Extntns 8/8 @ 25s
Db Ovrhd Extntns 8/8 @ 25s
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log

User avatar
Troy
Gorilla
Posts: 848
Joined: Sat Nov 24, 2007 3:25 pm
Location: Wisconsin Dells, WI
Contact:

#135 Postby Troy » Sun May 04, 2008 7:40 pm

Date: 4 28 2008
Start Time: 7 30 AM
End Time: 8 30 AM
Monday - Back/Biceps
Warmup Eliptical 10min
Exercise Reps Weight

Assisted Pullups 6 @ -
Pullups 6 @ -
Pullups 6 @ -
Pullups 6 @ -
Pullups 6 @ -
Pullups 5 @ -
Seated Lo Rows 20 @ 90
Seated Lo Rows 10 @ 130
Seated Lo Rows 10 @ 130
Seated Lo Rows 8 @ 150
Seated Lo Rows 8 @ 150
Face Pulls 12 @ 50
Face Pulls 12 @ 60
Face Pulls 12 @ 70
Face Pulls 10 @ 80
Face Pulls 10 @ 90
Dumbbell Shrugs 15 @ 90s
Dumbbell Shrugs 6 @ 125s
Dumbbell Shrugs 12 @ 100s
Straight Bar Curls 15 @ 45
Straight Bar Curls 12 @ 60
Straight Bar Curls 8 @ 65
Straight Bar Curls 8 @ 65
Hammer Dumbbell Curl 8 @ 25s
Hammer Dumbbell Curl 10 @ 20s
Hammer Dumbbell Curl 6 @ 30s
Hammer Dumbbell Curl 6 @ 30s
Pain is weakness leaving the body
Video
Before/After Pics
Diet
Training Log


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