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Troy
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Date: 12 10 2007

Start Time: 8 00 PM

End Time: 9 10 PM

Monday - Chest/Delts/Biceps

Warmup Bike 10min

Exercise Reps Weight

Incl Dbl Press 20 @ 60s

Incl Dbl Press 12 @ 70s

Incl Dbl Press 10 @ 85s

Incl Dbl Press 6 @ 95s

Incl Dbl Press 4 @ 100s

Dips Elbows In 15 @ -

Dips Elbows In 15 @ -

Dips Elbows In 15 @ -

Seated Db Press 15 @ 30s

Seated Db Press 12 @ 40s

Seated Db Press 9 @ 50s

Cybex Flye 12 @ 90

Cybex Flye 11 @ 110

Cybex Flye 8 @ 130

Cybex Flye 7 @ 150

Straight Bar Curls 30 @ 35

Straight Bar Curls 12 @ 65

Straight Bar Curls 10 @ 75

Straight Bar Curls 7 @ 85

Straight Bar Curls 19 @ 55

InclDb Curl 10 @ 15s

InclDb Curl 12 @ 15s

InclDb Curl 12 @ 15s

InclDb Curl 13 @ 15s

Date: 12 11 2007

Start Time: 7 10 PM

End Time: 8 20 PM

Tuesday - Legs

Warmup Bike 10min

Exercise Reps Weight

Vertical Seated Leg Press 20 @ 260

Vertical Seated Leg Press 18 @ 270

Vertical Seated Leg Press 16 @ 290

Vertical Seated Leg Press 14 @ 310

Vertical Seated Leg Press 12 @ 330

Vertical Seated Leg Press 10 @ 350

Vertical Seated Leg Press 10 @ 370

Vertical Seated Leg Press 10 @ 390

Dumbbell Lunges 20 @ 20s

Dumbbell Lunges 20 @ 20s

Dumbbell Lunges 20 @ 30s

Dumbbell Lunges 20 @ 35s

Seated Leg Curls 15 @ 140

Seated Leg Curls 10 @ 165

Seated Leg Curls 10 @ 165

Seated Leg Curls 15 @ 130

Hyper-extensions 10 @ -

Hyper-extensions 10 @ -

Hyper-extensions 10 @ -

Hyper-extensions 11 @ -

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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...

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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.

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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!

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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.

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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.

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Date: 12 13 2007

Start Time: 7 15 PM

End Time: 8 05 PM

Thursday - Triceps

Warmup Bike 10min

Exercise Reps Weight

Dips Elbows Out 15 @ -

Dips Elbows Out 15 @ -

Lying Extensions 20 @ 20s

Lying Extensions 15 @ 25s

Lying Extensions 10 @ 30s

Lying Extensions 10 @ 30s

Db Ovrhd Extensions 12 @ 85

Db Ovrhd Extensions 10 @ 90

Db Ovrhd Extensions 7 @ 95

Db Ovrhd Extensions 18 @ 50

Rope Extensions 18 @ 60

Rope Extensions 10 @ 90

Rope Extensions 7 @ 100

Rope Extensions 10 @ 80

Pushdowns 12 @ 40

Pushdowns 49 @ 50

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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!

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Date: 12 14 2007

Start Time: 6 30 PM

End Time: 7 50 PM

Friday - Lats/Traps/Rear Delts

Warmup Bike 10min

Exercise Reps Weight

Pullups 10 @ -

Pullups 10 @ -

Pullups 9 @ -

Pullups 7 @ -

Pulldowns 15 @ 100

Pulldowns 15 @ 115

Pulldowns 12 @ 130

Pulldowns 8 @ 145

Seated Lo Rows 20 @ 70

Seated Lo Rows 15 @ 130

Seated Lo Rows 12 @ 160

Seated Lo Rows 10 @ 160

Seated Rope Hi-Rows 20 @ 70

Seated Rope Hi-Rows 15 @ 100

Seated Rope Hi-Rows 10 @ 130

Dumbbell Shrugs 15 @ 90

Dumbbell Shrugs 15 @ 95

Dumbbell Shrugs 15 @ 100

Reverse Pec Dec 20 @ 85

Reverse Pec Dec 15 @ 115

Reverse Pec Dec 9 @ 160

 

Date: 12 16 2007

Start Time: 5 10 PM

End Time: 6 20 PM

Sunday Calves/Core

Warmup Jog 10min

Exercise Reps Weight

Seated Calf Raise 25 @ 45

Hyperextensions 12 @ -

Seated Calf Raise 20 @ 57.5

Hyperextensions 12 @ -

Seated Calf Raise 15 @ 70

Hyperextensions 12 @ -

Seated Calf Raise 15 @ 80

Hyperextensions 12 @ -

Seated Calf Raise 14 @ 90

Seated Calf Raise 12 @ 90

Single Seated Calf Raise 15/15 @ 45

Seated Toe Press (Straight leg) 20 @ 190

Seated Toe Press (Straight leg) 15 @ 210

Seated Toe Press (Straight leg) 12 @ 230

Seated Toe Press (Straight leg) 12 @ 250

Seated Toe Press (Straight leg) 12 @ 270

Single Seated Toe Press (Straight leg) 12/12 @ 170

Lying Vacuum 1 @ 6:00

Leg 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 @ -

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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 2007

Start Time: 4 20 PM

End Time: 5 15 PM

Monday - Chest/Delts/Biceps

Warmup Jog 7min

Exercise Reps Weight

Incl Dbl Press 20 @ 70s

Incl Dbl Press 12 @ 85s

Incl Dbl Press 7 @ 90s

Incl Dbl Press 6 @ 95s

Incl Dbl Press 3 @ 100s

Dips Elbows In 16 @ -

Dips Elbows In 16 @ -

Dips Elbows In 15 @ -

Seated Db Press 20 @ 25s

Seated Db Press 12 @ 35s

Seated Db Press 8 @ 45s

Incl Dbl Flye 15 @ 30s

Incl Dbl Flye 10 @ 40s

Incl Dbl Flye 8 @ 50s

Straight Bar Curls 30 @ 35

Straight Bar Curls 12 @ 65

Straight Bar Curls 8 @ 75

Straight Bar Curls 12 @ 55

Cybx or InclDb Curl 12 @ 50

Cybx or InclDb Curl 10 @ 50

Cybx or InclDb Curl 12 @ 50

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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.
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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 2007

Start Time: 6 30 PM

End Time: 7 40 PM

Tuesday - Legs

Warm up Bike 10min

Exercise Reps Weight

Seated Leg Press 20 @ 290

Seated Leg Press 12 @ 310

Seated Leg Press 10 @ 330

Seated Leg Press 10 @ 350

Seated Leg Press 10 @ 370

Seated Leg Press 10 @ 390

Seated Leg Press 10 @ 405

Seated Leg Press 9 @ 405

Lunges 20 @ -

Lunges 20 @ 30s

Lunges 20 @ 30s

Lunges 20 @ 30s

Leg Curls 15 @ 130

Leg Curls 12 @ 150

Leg Curls 10 @ 150

Leg Curls 10 @ 150

Hyper extensions 10 @ -

Hyper extensions 10 @ -

Hyper extensions 10 @ -

Hyper extensions 10 @ -

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  • 3 weeks later...
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...!?

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Date: 12 20 2007

Start Time: 8 30 PM

End Time: 9 30 PM

Thursday - Triceps

Warmup Bike 10min

Exercise Reps Weight

Dips Elbows Out 15 @ 20

Dips Elbows Out 15 @ 20

Lying Extensions 20 @ 20s

Lying Extensions 15 @ 25s

Lying Extensions 10 @ 30s

Lying Extensions 6 @ 35s

Db Ovrhd Extntns 15 @ 70

Db Ovrhd Extntns 13 @ 80

Db Ovrhd Extntns 10 @ 90

Db Ovrhd Extntns 7 @ 100

Rope Extensions 18 @ 60

Rope Extensions 16 @ 70

Rope Extensions 14 @ 80

Rope Extensions 11 @ 90

Pushdowns 15 @ 60

Pushdowns 12 @ 70

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Date: 12 21 2007

Start Time: 8 45 PM

End Time: 9 50 PM

Friday - Lats/Traps/Rear Delts

Warmup Bike 10min

Exercise Reps Weight

Pullups 10 @ -

Pullups 9 @ -

Pullups 4+6 @ 190

Pullups 3+7 @ 190

Pulldowns 18 @ 100

Pulldowns 15 @ 130

Pulldowns 10 @ 150

Pulldowns 12 @ 150

Seated Lo Rows 16 @ 75

Seated Lo Rows 10 @ 95

Seated Lo Rows 9 @ 100

Seated Lo Rows 9 @ 100

Seated Rope Hi-Rows 15 @ 50

Seated Rope Hi-Rows 10 @ 60

Seated Rope Hi-Rows 8 @ 70

Dumbbell Shrugs 15 @ 100s

Dumbbell Shrugs 15 @ 100s

Dumbbell Shrugs 15 @ 100s

Reverse Pec Dec 12 @ 80

Reverse Pec Dec 12 @ 90

Reverse Pec Dec 9 @ 100

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Date: 12 24 2007

Start Time: 11 24 PM

End Time: 12 10 PM

Monday - Chest/Delts/Biceps

Too tired to finish, plus rib pain

Warmup Bike 10min

Exercise Reps Weight

Incl Dbl Press 16 @ 70s

Incl Dbl Press 12 @ 80s

Incl Dbl Press 8 @ 90s

Incl Dbl Press 7 @ 90s

Incl Dbl Press 5 @ 90s

Dips Elbows In 17 @ -

Dips Elbows In 12 @ 25

Dips Elbows In 15 @ 25

Seated Db Press 20 @ 30s

Seated Db Press 15 @ 40s

Seated Db Press 12 @ 50s

Edited by Troy
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Date: 12 26 2007

Start Time: 10 28 PM

End Time: 11 10 PM

Tuesday - Legs

Extremely exhausted and nauseated could not finish

Warmup Bike 10min

Exercise Reps Weight

Seated Leg Press 20 @ 290

Seated Leg Press 12 @ 330

Seated Leg Press 12 @ 350

Seated Leg Press 10 @ 370

Seated Leg Press 10 @ 390

Seated Leg Press 10 @ 405

Seated Leg Press 10 @ 405

Seated Leg Press 10 @ 405

Lunges 20 @ 20s

Lunges 20 @ 20s

Lunges 20 @ 20s

Lunges 20 @ 20s

Edited by Troy
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Date: 12 27 2007

Start Time: 10 30 PM

End Time: 11 30 PM

Thursday - Triceps

Warmup 10min

Exercise Reps Weight

Dips Elbows Out 20 @ -

Dips Elbows Out 12 @ 30

Skull Crushers 15 @ 85 (Elbow pain)

Lying Extensions 20 @ 20s

Lying Extensions 16 @ 25s

Lying Extensions 12 @ 30s

Lying Extensions 8 @ 35s

Db Ovrhd Extntns 16 @ 70s

Db Ovrhd Extntns 14 @ 80s

Db Ovrhd Extntns 12 @ 90

Db Ovrhd Extntns 7 @ 100

Rope Extensions 12 @ 70

Rope Extensions 10 @ 80

Rope Extensions 10 @ 80

Rope Extensions 8 @ 90

Tri Bar Pushdowns 15 @ 90

Tri Bar Pushdowns 15 @ 100

MAKEUP FROM MISSED WORKOUT

Seated Calf Raise 22 @ 45

Seated Calf Raise 15 @ 70

Seated Calf Raise 15 @ 80

Seated Calf Raise 12 @ 90

Single Seated Calf Raise 12/12 @ 45

Seated Toe Press (Straight leg) 15 @ 230

Seated Toe Press (Straight leg) 15 @ 230

Seated Toe Press (Straight leg) 12 @ 250

Seated Toe Press (Straight leg) 11 @ 290

Single Seated Toe Press (Straight leg) 10/10 @ 170

Edited by Troy
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Date: 12 28 2007

Start Time: 10 40 PM

End Time: 11 30 PM

Friday - Lats/Traps/Rear Delts

Warmup Bike 10min

Exercise Reps Weight

Assisted Pullups 30 @ 290+6

Pullups 10 @ -

Pullups 8 @ -

Pullups 5 @ -

Assisted Pullups 15 @ 190

Pulldowns 15 @ 150

Pulldowns 10 @ 170

Pulldowns 10 @ 170

Pulldowns 12 @ 150

Seated Lo Rows 15 @ 80

Seated Lo Rows 10 @ 980

Seated Lo Rows 9 @ 90

Seated Lo Rows 8 @ 95

Seated Rope Hi-Rows 15 @ 50

Seated Rope Hi-Rows 8 @ 70

Seated Rope Hi-Rows 10 @ 60

Dumbbell Shrugs 15 @ 100

Dumbbell Shrugs 15 @ 100

Dumbbell Shrugs 15 @ 100

Reverse Pec Dec 15 @ 90

Reverse Pec Dec 10 @ 110

Edited by Troy
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Date: 12 31 2007

Start Time: 10 00 AM

End Time: 11 00 AM

Monday - Chest/Delts/Biceps

Warmup 10min

Exercise Reps Weight

Incl Dbl Press 20 @ 30s

Incl Dbl Press 16 @ 70s

Incl Dbl Press 12 @ 80s

Incl Dbl Press 7 @ 90s

Incl Dbl Press 6 @ 90s

Dips Elbows In 20 @ -

Dips Elbows In 10 @ 30

Dips Elbows In 10 @ 30

Seated Db Press 12 @ 40s

Seated Db Press 8 @ 50s

Seated Db Press 8 @ 50s

Incl Dbl Flye 15 @ 40

Incl Dbl Flye 10 @ 50

Incl Dbl Flye 10 @ 40

Incl Dbl Flye 9 @ 40

Straight Bar Curls 20 @ 35

Straight Bar Curls 15 @ 55

Straight Bar Curls 13 @ 65

Straight Bar Curls 8 @ 75

Straight Bar Curls 5 @ 50

Cybx or InclDb Curl 12 @ 50

Cybx or InclDb Curl 8 @ 50

Cybx or InclDb Curl 8 @ 50

Edited by Troy
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