Troy Posted December 12, 2007 Author Share Posted December 12, 2007 Date: 12 10 2007Start Time: 8 00 PMEnd Time: 9 10 PMMonday - Chest/Delts/Biceps Warmup Bike 10minExercise Reps WeightIncl Dbl Press 20 @ 60sIncl Dbl Press 12 @ 70sIncl Dbl Press 10 @ 85sIncl Dbl Press 6 @ 95sIncl Dbl Press 4 @ 100sDips Elbows In 15 @ -Dips Elbows In 15 @ -Dips Elbows In 15 @ -Seated Db Press 15 @ 30sSeated Db Press 12 @ 40sSeated Db Press 9 @ 50sCybex Flye 12 @ 90Cybex Flye 11 @ 110Cybex Flye 8 @ 130Cybex Flye 7 @ 150Straight Bar Curls 30 @ 35Straight Bar Curls 12 @ 65Straight Bar Curls 10 @ 75Straight Bar Curls 7 @ 85Straight Bar Curls 19 @ 55InclDb Curl 10 @ 15sInclDb Curl 12 @ 15sInclDb Curl 12 @ 15sInclDb Curl 13 @ 15sDate: 12 11 2007Start Time: 7 10 PMEnd Time: 8 20 PMTuesday - Legs Warmup Bike 10minExercise Reps WeightVertical Seated Leg Press 20 @ 260Vertical Seated Leg Press 18 @ 270Vertical Seated Leg Press 16 @ 290Vertical Seated Leg Press 14 @ 310Vertical Seated Leg Press 12 @ 330Vertical Seated Leg Press 10 @ 350Vertical Seated Leg Press 10 @ 370Vertical Seated Leg Press 10 @ 390Dumbbell Lunges 20 @ 20sDumbbell Lunges 20 @ 20sDumbbell Lunges 20 @ 30sDumbbell Lunges 20 @ 35sSeated Leg Curls 15 @ 140Seated Leg Curls 10 @ 165Seated Leg Curls 10 @ 165Seated Leg Curls 15 @ 130Hyper-extensions 10 @ -Hyper-extensions 10 @ -Hyper-extensions 10 @ -Hyper-extensions 11 @ - Link to comment Share on other sites More sharing options...
Troy Posted December 12, 2007 Author Share Posted December 12, 2007 Is the Snap Fitness you lift at the one that's right on the main strip in the downtown Dells? Indeed, but I'd say I'm gonna have to move to a different gym in about 6-9 months. I really need a squat rack so I can make some better overall gains. I'm starting to max out the cybex machines (which is no feat). The nearest gym with a squat rack is Ho-Chunk's House of Wellness, but I think they have smaller dumbbells, I can't win. I'm think of buying a set of powerblocks and asking them if I can keep them locked up there. That might be the solution... Link to comment Share on other sites More sharing options...
xveganjoshx Posted December 12, 2007 Share Posted December 12, 2007 Is the snap you train at as crappy as mine? There is no squat rack, just a smith. No BB bench either. DB's and some machines there. It's only my backup gym membership. I train at my college gym all the time, which is fully equipped, but I have a secondary membership for when my gym closes early or for sports events. Link to comment Share on other sites More sharing options...
Troy Posted December 12, 2007 Author Share Posted December 12, 2007 Is the snap you train at as crappy as mine? There is no squat rack, just a smith. No BB bench either. DB's and some machines there. It's only my backup gym membership. I train at my college gym all the time, which is fully equipped, but I have a secondary membership for when my gym closes early or for sports events. Its a "Snap" policy... no barbell benches, no squat racks. My friend is opening one in Mauston, my hometown, so he gave me the lowdown. Two memeberships!? I've never heard of anyone having two... thats hardcore! Link to comment Share on other sites More sharing options...
Zack Posted December 12, 2007 Share Posted December 12, 2007 Its a "Snap" policy... no barbell benches, no squat racks. that is the lamest thing i've ever heard. Link to comment Share on other sites More sharing options...
Troy Posted December 12, 2007 Author Share Posted December 12, 2007 that is the lamest thing i've ever heard. Lame, yes, smart, probably... most major injuries come from those two pieces of equipment. Snaps, like alot of other 24 hour fitness pop ups, are concerned with liability and making sure they can minimize claims. This is a step in the right direction if anything for a franchise like this. Link to comment Share on other sites More sharing options...
xveganjoshx Posted December 12, 2007 Share Posted December 12, 2007 Two memeberships!? I've never heard of anyone having two... thats hardcore! One is from my college which I get anyway. I use that 95% of the time. It's the 5% of the time when the gym decides to close 6 hours early (I train evenings) or close for a stupid basketball game across campus, or otherwise screw me over, that I use my secondary membership @ snap to train (it's 24 hours so it's especially good when my gym decides to close early). I can manage to train all body parts good enough there except for legs. For legs, I need a squat rack and a real (plate loaded) leg press. There's no way around that. Link to comment Share on other sites More sharing options...
Troy Posted December 14, 2007 Author Share Posted December 14, 2007 Date: 12 13 2007Start Time: 7 15 PMEnd Time: 8 05 PMThursday - Triceps Warmup Bike 10minExercise Reps WeightDips Elbows Out 15 @ -Dips Elbows Out 15 @ -Lying Extensions 20 @ 20sLying Extensions 15 @ 25sLying Extensions 10 @ 30sLying Extensions 10 @ 30sDb Ovrhd Extensions 12 @ 85Db Ovrhd Extensions 10 @ 90Db Ovrhd Extensions 7 @ 95Db Ovrhd Extensions 18 @ 50Rope Extensions 18 @ 60Rope Extensions 10 @ 90Rope Extensions 7 @ 100Rope Extensions 10 @ 80Pushdowns 12 @ 40Pushdowns 49 @ 50 Link to comment Share on other sites More sharing options...
VeganEssentials Posted December 14, 2007 Share Posted December 14, 2007 Its a "Snap" policy... no barbell benches, no squat racks. My friend is opening one in Mauston, my hometown, so he gave me the lowdown. Two memeberships!? I've never heard of anyone having two... thats hardcore! If Snap were as concerned about liability, they'd yank out all the Smith machines, too! I was glad that at least the Anytime Fitness chain that started to move to this area has SOME that offer better stuff. The one I go to for my late-night workouts has a power rack that's not the greatest, but it gets the job done. And, I'm in the same boat as Josh - I've got another membership, but it's at Bally's, and after all this time it's just $100/year so I can't let it slip away for that price. More equipment, better equipment, but those cursed octagonal plates drive me nuts I'd always wondered about the Ho-Chunk center - I've seen the billboard for it before, but didn't know if it was a quality place or not. Hopefully they'll have what you need there! Link to comment Share on other sites More sharing options...
Troy Posted December 17, 2007 Author Share Posted December 17, 2007 Date: 12 14 2007Start Time: 6 30 PMEnd Time: 7 50 PMFriday - Lats/Traps/Rear Delts Warmup Bike 10minExercise Reps WeightPullups 10 @ -Pullups 10 @ -Pullups 9 @ -Pullups 7 @ -Pulldowns 15 @ 100Pulldowns 15 @ 115Pulldowns 12 @ 130Pulldowns 8 @ 145Seated Lo Rows 20 @ 70Seated Lo Rows 15 @ 130Seated Lo Rows 12 @ 160Seated Lo Rows 10 @ 160Seated Rope Hi-Rows 20 @ 70Seated Rope Hi-Rows 15 @ 100Seated Rope Hi-Rows 10 @ 130Dumbbell Shrugs 15 @ 90Dumbbell Shrugs 15 @ 95Dumbbell Shrugs 15 @ 100Reverse Pec Dec 20 @ 85Reverse Pec Dec 15 @ 115Reverse Pec Dec 9 @ 160 Date: 12 16 2007Start Time: 5 10 PMEnd Time: 6 20 PMSunday Calves/Core Warmup Jog 10minExercise Reps WeightSeated Calf Raise 25 @ 45Hyperextensions 12 @ -Seated Calf Raise 20 @ 57.5Hyperextensions 12 @ -Seated Calf Raise 15 @ 70Hyperextensions 12 @ -Seated Calf Raise 15 @ 80Hyperextensions 12 @ -Seated Calf Raise 14 @ 90Seated Calf Raise 12 @ 90Single Seated Calf Raise 15/15 @ 45Seated Toe Press (Straight leg) 20 @ 190Seated Toe Press (Straight leg) 15 @ 210Seated Toe Press (Straight leg) 12 @ 230Seated Toe Press (Straight leg) 12 @ 250Seated Toe Press (Straight leg) 12 @ 270Single Seated Toe Press (Straight leg) 12/12 @ 170Lying Vacuum 1 @ 6:00Leg Lifts 12 @ -Leg Lifts 12 @ -Leg Lifts 12 @ -Leg Lifts 12 @ -Hip Up 12 @ -Hip Up 12 @ -Hip Up 12 @ -Hip Up 12 @ -Crunches 10 @ -Crunches 10 @ -Crunches 10 @ -Crunches 10 @ - Link to comment Share on other sites More sharing options...
Troy Posted December 18, 2007 Author Share Posted December 18, 2007 Felt weak on the dumbbell press today, either that or I was really jacked last week. Bis felt pretty tired too... 1st bad day since I got back into it... ugh. Date: 12 17 2007Start Time: 4 20 PMEnd Time: 5 15 PMMonday - Chest/Delts/Biceps Warmup Jog 7minExercise Reps WeightIncl Dbl Press 20 @ 70sIncl Dbl Press 12 @ 85sIncl Dbl Press 7 @ 90sIncl Dbl Press 6 @ 95sIncl Dbl Press 3 @ 100sDips Elbows In 16 @ -Dips Elbows In 16 @ -Dips Elbows In 15 @ -Seated Db Press 20 @ 25sSeated Db Press 12 @ 35sSeated Db Press 8 @ 45sIncl Dbl Flye 15 @ 30sIncl Dbl Flye 10 @ 40sIncl Dbl Flye 8 @ 50sStraight Bar Curls 30 @ 35Straight Bar Curls 12 @ 65Straight Bar Curls 8 @ 75Straight Bar Curls 12 @ 55Cybx or InclDb Curl 12 @ 50Cybx or InclDb Curl 10 @ 50Cybx or InclDb Curl 12 @ 50 Link to comment Share on other sites More sharing options...
Troy Posted December 18, 2007 Author Share Posted December 18, 2007 If Snap were as concerned about liability, they'd yank out all the Smith machines, too!Excellent point!those cursed octagonal plates drive me nuts I kinda like 'em... I'd always wondered about the Ho-Chunk center - I've seen the billboard for it before, but didn't know if it was a quality place or not. Hopefully they'll have what you need there!Good news, I've linked up with an inside connection to the local high school weight room... they have a squat rack ... tomorrow should be interesting. I was just at Ho-Chunk teaching a lifeguard course, popped in on the weightroom and saw they have two new benches and inclines... free weight squat rack is still there... I'll probably change memberships come summer, but for now the highschool weightroom will do fine for leg days. Link to comment Share on other sites More sharing options...
Troy Posted December 19, 2007 Author Share Posted December 19, 2007 Got an unbelievable quad pump tonight, yet I felt weak like last night... I think I'm dehydrated, felt some onsets of cramps near the end of the workout. I'm starting a new thread with my excuses. Date: 12 18 2007Start Time: 6 30 PMEnd Time: 7 40 PMTuesday - Legs Warm up Bike 10minExercise Reps WeightSeated Leg Press 20 @ 290Seated Leg Press 12 @ 310Seated Leg Press 10 @ 330Seated Leg Press 10 @ 350Seated Leg Press 10 @ 370Seated Leg Press 10 @ 390Seated Leg Press 10 @ 405Seated Leg Press 9 @ 405Lunges 20 @ -Lunges 20 @ 30sLunges 20 @ 30sLunges 20 @ 30sLeg Curls 15 @ 130Leg Curls 12 @ 150Leg Curls 10 @ 150Leg Curls 10 @ 150Hyper extensions 10 @ -Hyper extensions 10 @ -Hyper extensions 10 @ -Hyper extensions 10 @ - Link to comment Share on other sites More sharing options...
veggieprincess Posted January 4, 2008 Share Posted January 4, 2008 Where ya been Troy?? Link to comment Share on other sites More sharing options...
Troy Posted January 4, 2008 Author Share Posted January 4, 2008 Where ya been Troy?? The holidays have been pretty busy, I've been travelling alot and visiting family. I did some shovelling and I suffered a hairline rib fracture, apparantly I forgot that running while shovelling snow is not a good idea. The shovel stopped on a crack, I continued forward at a high rate of speed and the handle speared me in the right rib. Its been almost 2 weeks now and its still very tender. I haven't missed too many workouts, actually only 2... my weekend workouts that consist of core muscles...abs, are too painful. Performing movements that expand and contract my rib cage are pretty painful, I'm lucky I can get dumbbells up on the bench, pushing and raising my arms over my head expand the cage and yeah you get the point. Anyways, progress has been minimal lately, weight as fluctuated greatly, but I'm staying positive and hope to heal up soon. Taken out by a shovel... what tha...!? Link to comment Share on other sites More sharing options...
robert Posted January 4, 2008 Share Posted January 4, 2008 Welcome back Mr. Team 200! Have a great one! Link to comment Share on other sites More sharing options...
Troy Posted January 7, 2008 Author Share Posted January 7, 2008 Date: 12 20 2007Start Time: 8 30 PMEnd Time: 9 30 PMThursday - Triceps Warmup Bike 10minExercise Reps WeightDips Elbows Out 15 @ 20Dips Elbows Out 15 @ 20Lying Extensions 20 @ 20sLying Extensions 15 @ 25sLying Extensions 10 @ 30sLying Extensions 6 @ 35sDb Ovrhd Extntns 15 @ 70Db Ovrhd Extntns 13 @ 80Db Ovrhd Extntns 10 @ 90Db Ovrhd Extntns 7 @ 100Rope Extensions 18 @ 60Rope Extensions 16 @ 70Rope Extensions 14 @ 80Rope Extensions 11 @ 90Pushdowns 15 @ 60Pushdowns 12 @ 70 Link to comment Share on other sites More sharing options...
Troy Posted January 7, 2008 Author Share Posted January 7, 2008 Date: 12 21 2007Start Time: 8 45 PMEnd Time: 9 50 PMFriday - Lats/Traps/Rear Delts Warmup Bike 10minExercise Reps WeightPullups 10 @ -Pullups 9 @ -Pullups 4+6 @ 190Pullups 3+7 @ 190Pulldowns 18 @ 100Pulldowns 15 @ 130Pulldowns 10 @ 150Pulldowns 12 @ 150Seated Lo Rows 16 @ 75Seated Lo Rows 10 @ 95Seated Lo Rows 9 @ 100Seated Lo Rows 9 @ 100Seated Rope Hi-Rows 15 @ 50Seated Rope Hi-Rows 10 @ 60Seated Rope Hi-Rows 8 @ 70Dumbbell Shrugs 15 @ 100sDumbbell Shrugs 15 @ 100sDumbbell Shrugs 15 @ 100sReverse Pec Dec 12 @ 80Reverse Pec Dec 12 @ 90Reverse Pec Dec 9 @ 100 Link to comment Share on other sites More sharing options...
Troy Posted January 7, 2008 Author Share Posted January 7, 2008 Date: 12 22-23 2007Sat. or Sun. Calves/Core Skipped WorkoutFractured Rib - Extreme Fatigue, Lack of Sleep Link to comment Share on other sites More sharing options...
Troy Posted January 7, 2008 Author Share Posted January 7, 2008 (edited) Date: 12 24 2007Start Time: 11 24 PMEnd Time: 12 10 PMMonday - Chest/Delts/Biceps Too tired to finish, plus rib pain Warmup Bike 10minExercise Reps WeightIncl Dbl Press 16 @ 70sIncl Dbl Press 12 @ 80sIncl Dbl Press 8 @ 90sIncl Dbl Press 7 @ 90sIncl Dbl Press 5 @ 90sDips Elbows In 17 @ -Dips Elbows In 12 @ 25Dips Elbows In 15 @ 25Seated Db Press 20 @ 30sSeated Db Press 15 @ 40sSeated Db Press 12 @ 50s Edited April 20, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted January 7, 2008 Author Share Posted January 7, 2008 (edited) Date: 12 26 2007Start Time: 10 28 PMEnd Time: 11 10 PMTuesday - Legs Extremely exhausted and nauseated could not finishWarmup Bike 10minExercise Reps WeightSeated Leg Press 20 @ 290Seated Leg Press 12 @ 330Seated Leg Press 12 @ 350Seated Leg Press 10 @ 370Seated Leg Press 10 @ 390Seated Leg Press 10 @ 405Seated Leg Press 10 @ 405Seated Leg Press 10 @ 405Lunges 20 @ 20sLunges 20 @ 20sLunges 20 @ 20sLunges 20 @ 20s Edited April 20, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted January 7, 2008 Author Share Posted January 7, 2008 (edited) Date: 12 27 2007Start Time: 10 30 PMEnd Time: 11 30 PMThursday - Triceps Warmup 10minExercise Reps WeightDips Elbows Out 20 @ -Dips Elbows Out 12 @ 30Skull Crushers 15 @ 85 (Elbow pain)Lying Extensions 20 @ 20sLying Extensions 16 @ 25sLying Extensions 12 @ 30sLying Extensions 8 @ 35sDb Ovrhd Extntns 16 @ 70sDb Ovrhd Extntns 14 @ 80sDb Ovrhd Extntns 12 @ 90Db Ovrhd Extntns 7 @ 100Rope Extensions 12 @ 70Rope Extensions 10 @ 80Rope Extensions 10 @ 80Rope Extensions 8 @ 90Tri Bar Pushdowns 15 @ 90Tri Bar Pushdowns 15 @ 100MAKEUP FROM MISSED WORKOUTSeated Calf Raise 22 @ 45Seated Calf Raise 15 @ 70Seated Calf Raise 15 @ 80Seated Calf Raise 12 @ 90Single Seated Calf Raise 12/12 @ 45Seated Toe Press (Straight leg) 15 @ 230Seated Toe Press (Straight leg) 15 @ 230Seated Toe Press (Straight leg) 12 @ 250Seated Toe Press (Straight leg) 11 @ 290Single Seated Toe Press (Straight leg) 10/10 @ 170 Edited January 7, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted January 7, 2008 Author Share Posted January 7, 2008 (edited) Date: 12 28 2007Start Time: 10 40 PMEnd Time: 11 30 PMFriday - Lats/Traps/Rear Delts Warmup Bike 10minExercise Reps WeightAssisted Pullups 30 @ 290+6Pullups 10 @ -Pullups 8 @ -Pullups 5 @ -Assisted Pullups 15 @ 190Pulldowns 15 @ 150Pulldowns 10 @ 170Pulldowns 10 @ 170Pulldowns 12 @ 150Seated Lo Rows 15 @ 80Seated Lo Rows 10 @ 980Seated Lo Rows 9 @ 90Seated Lo Rows 8 @ 95Seated Rope Hi-Rows 15 @ 50Seated Rope Hi-Rows 8 @ 70Seated Rope Hi-Rows 10 @ 60Dumbbell Shrugs 15 @ 100Dumbbell Shrugs 15 @ 100Dumbbell Shrugs 15 @ 100Reverse Pec Dec 15 @ 90Reverse Pec Dec 10 @ 110 Edited April 20, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted January 7, 2008 Author Share Posted January 7, 2008 (edited) Date: 12 29-30 2007Start Time: PMEnd Time: PMSat. or Sun. Calves/Core Ribs still too sore to perform ab movements, calves sore from Thursday's workout Edited January 7, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted January 7, 2008 Author Share Posted January 7, 2008 (edited) Date: 12 31 2007Start Time: 10 00 AMEnd Time: 11 00 AMMonday - Chest/Delts/Biceps Warmup 10minExercise Reps WeightIncl Dbl Press 20 @ 30sIncl Dbl Press 16 @ 70sIncl Dbl Press 12 @ 80sIncl Dbl Press 7 @ 90sIncl Dbl Press 6 @ 90sDips Elbows In 20 @ -Dips Elbows In 10 @ 30Dips Elbows In 10 @ 30Seated Db Press 12 @ 40sSeated Db Press 8 @ 50sSeated Db Press 8 @ 50sIncl Dbl Flye 15 @ 40Incl Dbl Flye 10 @ 50Incl Dbl Flye 10 @ 40Incl Dbl Flye 9 @ 40Straight Bar Curls 20 @ 35Straight Bar Curls 15 @ 55Straight Bar Curls 13 @ 65Straight Bar Curls 8 @ 75Straight Bar Curls 5 @ 50Cybx or InclDb Curl 12 @ 50Cybx or InclDb Curl 8 @ 50Cybx or InclDb Curl 8 @ 50 Edited April 20, 2008 by Troy Link to comment Share on other sites More sharing options...
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