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PostPosted: Fri Jan 25, 2008 5:31 am 
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Manatee
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Posts: 274
Thursday January 24, 2008:

Seated DB Curls:
10 x 45lb DBs
10 x 45lb DBs
11 x 40lb DBs
Lying DB Tricep Extension:
10 x 35lb DBs
10 x 30lb DBs
10 x 30lb DBs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Concentration Curls:
10 x 35lb DB
10 x 35lb DB
10 x 35lb DB
Tricep Kickbacks:
10 x 35lb DB
10 x 35lb DB
11 x 35lb DB
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Reverse Grip EZ-Bar Curls:
10 x 80lbs
10 x 80lbs
10 x 75lbs
Dips (Tricep-Emphasis):
20 x Bodyweight
16 x Bodyweight
15 x Bodyweight
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Seated DB Overhead Press:
8 x 60lb DBs
10 x 55lb DBs
9 x 55lb DBs
Upright Rows:
10 x 95lbs
10 x 95lbs
10 x 95lbs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Workout took 55 minutes tonight. My shoulders are pretty much rocked. :twisted:

Going from 5-6 rep sets to 10 reps sets really sucks given that I have to drop weight on all my exercises, but my muscles are definitely destroyed, so I must be doing something right. :wink:

Looks like I'm up 5-15lbs on most my exercises compared to last time I was in this phase of my workout cycle (about 7 weeks ago). :D

Tomorrow is a leg day, which I'm dreading because I'm going to have to squat really light to squeeze out 10 reps. :roll:

-Chris


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PostPosted: Sun Jan 27, 2008 2:56 am 
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Manatee
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Posts: 274
Saturday January 26, 2008:
Workout 3 of 36


ATG Squats:
10 x 185lbs
10 x 185lbs
10 x 195lbs
Lying Ham Curl Machine:
10 x 120lbs
10 x 130lbs
12 x 240lbs (different machine)
(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

BB Lunges:
10 x 135lbs
10 x 135lbs
10 x 135lbs
Straight-Leg Deadlift:
10 x 185lbs
10 x 185lbs
10 x 195lbs
(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

Plate Loaded Leg Press:
10 x 410lbs
10 x 410lbs
10 x 410lbs
One-Leg Ham Curl Machine:
10 x 50lbs
10 x 60lbs
10 x 60lbs
(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

Seated Calf Press Machine:
21 x 400lbs (full stack)
15 x 400lbs
14 x 400lbs
One-Leg Calf Raises:
6 x bodyweight
10 x bodyweight
10 x bodyweight
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

So I've been working on my flexibility for the past few weeks by sitting in the full (ATG) squat position several times throughout the day. I've made some progress so I thought I'd give ATG Squats a try tonight since I've always just gone to parallel before.

It feels REALLY GOOD to go super deep like this!!! :twisted:

I can totally see myself squatting like this from now on... My quads feel way more stimulated than usual. If I can get up to 225lbs doing ATGs I will be very happy.

Lunges almost killed me. I forgot how taxing high rep lunges and squats can be... My heart rate was just over 180 after the second and third sets. :shock: I really like using the BB for lunges when I'm compound/supersetting them with deadlifts because it gives my grip a chance to rest between deadlift sets. I can't always do this since my gym gets pretty busy at times, but it was pretty empty tonight so I took up two stations without anyone bothering me. :D

Workout took 68 minutes to complete.

-Chris


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PostPosted: Mon Jan 28, 2008 3:49 am 
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Manatee
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Joined: Thu Nov 29, 2007 1:48 am
Posts: 274
Sunday January 27, 2008:
Workout 4 of 36

Bent-Over BB Rows:

10 x 155lbs
10 x 165lbs
10 x 165lbs
Incline DB Press (palms-in):
10 x 75lb DBs
10 x 80lb DBs
9 x 80lb DBs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Close Grip Low-Pulley Rows:
10 x 150lbs
10 x 160lbs
10 x 160lbs
Pushups (medium grip on knuckles):
20 x bodyweight
16 x bodyweight
16 x bodyweight
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Wide Grip Pulldowns:
10 x 180lbs
8 x 180lbs
10 x 160lbs
Incline Cable Crossover:
10 x 50lbs
10 x 60lbs
10 x 60lbs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Seated Rear Delt Machine:
10 x 135lbs
9 x 135lbs
8 x 120lbs
Donkey Calf Raise Machine:
11 x 225lbs
10 x 210lbs
10 x 195lbs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Didn't get adequate rest last night, and had poor nutrition today. :? I'm not the type to let that stop me though... :twisted:

Workout took 49 minutes.

I am tired and sore. A quick check of my log says I made progress compared to the last time I was at this point in my cycle but I'm too beat to write about it. :D

Last night, I woke up three times with crazy tight/sore quads and had to massage and stretch them.

ATG Squats are no joke... :twisted:

-Chris


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PostPosted: Mon Jan 28, 2008 4:00 am 
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Elephant
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Posts: 1466
Location: Atlanta, Ga
LongTimeVegan wrote:
Last night, I woke up three times with crazy tight/sore quads and had to massage and stretch them.

That is hardcore! :twisted:
Nice numbers and rep range on the ATG squats! :)

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PostPosted: Tue Jan 29, 2008 2:46 am 
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Manatee
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Joined: Thu Nov 29, 2007 1:48 am
Posts: 274
xveganjoshx wrote:
That is hardcore! :twisted:
Nice numbers and rep range on the ATG squats! :)

Thanks, Josh! :P

I felt a bit of a flu bug coming on Friday... it seemed to be going away over the weekend. Then, late last night it hit me big time. :shock:

I was totally out of commission today... Stayed home and watched a couple movies and ordered delivery. Hopefully this will be gone tomorrow and I can get back to business. :twisted:

-Chris


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PostPosted: Fri Feb 01, 2008 6:15 am 
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Manatee
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Joined: Thu Nov 29, 2007 1:48 am
Posts: 274
Thursday January 31, 2008:
Workout 5 of 36


Incline Curls:
10 x 45lb DBs
10 x 45lb DBs
10 x 45lb DBs
Tricep Cable Pushdowns:
12 x 80lbs
10 x 90lbs
10 x 90lbs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Hammer Curls:
10 x 40lb DBs
10 x 40lb DBs
10 x 35lb DBs
Overhead DB Extension:
10 x 70lb DB
10 x 70lb DB
10 x 70lb DB
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

One-Arm Preacher Curl:
10 x 30lb DB
10 x 30lb DB
10 x 30lb DB
Close Grip DB Press (palms-in):
10 x 60lb DBs
10 x 60lb DBs
10 x 60lb DBs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Seated Overhead BB Press:
10 x 115lbs
8 x 115lbs
10 x 95lbs
DB Lateral Raises:
10 x 30lb DBs
10 x 30lb DBs
10 x 30lb DBs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

I was a little worried about how lifting would go after having a flu bug for 3 days, but I ended up having a great workout! It's been about 8 months since I've caught a cold or flu... Hopefully it will be another 8 months before I catch something again. :wink:

All my numbers are up as compared to last point in my workout cycle. :twisted:

I did have a couple of good laughs at the gym tonite... When I went to do my preacher curls some guy had his sweatshirt hanging on the station, so I ask: "are you using the preacher curl station?" he responds "yes"...

The other station has a couple guys working on it, so I decide to wait for this one. A minute later, dude picks up the 70lb bar resting on the preacher curl station and starts doing standing curls!!! Oh yeah, you definitely need to use the preacher curl station to rest your gigantic 70lb bar between sets of STANDING CURLS!!! wtf???

When he set the bar back down, I immediately moved it back to the rack it came from (4 feet from the preacher station, I kid you not :roll: ) and let him know that "I'm going to go ahead and use the preacher station, since you're just putting your bar there between sets... "

The other funny thing I saw was this guy doing standing curls in the squat rack! It was especially funny given that his first working set involved the bar (45lbs) and he worked all the way up to 65lbs on his last set! In an ill equipped, or busy gym I might understand, but the rack with pre-loaded straight and EZ-Curl bars ranging from 20-90lbs in 5lb increments was not more than five feet from the squat rack!!! And none of them were being used!!!

I don't like to listen to music while I'm lifting since it interferes with my focus. As such, I consider myself lucky that there is abundant entertainment in the weight room to keep me laughing between sets... :wink:

-Chris


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PostPosted: Sat Feb 02, 2008 4:06 am 
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Manatee
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Joined: Thu Nov 29, 2007 1:48 am
Posts: 274
Friday February 1, 2008:
Workout 6 of 36

Wide Stance Squats:

8 x 135lbs (warm-up set)

Wide Stance Squats (past parallel):
10 x 195lbs
10 x 195lbs
8 x 195lbs
BB Lunges:
10 x 135lbs
8 x 135lbs
10 x 135lbs
(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

Seated Leg Extension:
10 x 120lbs
10 x 120lbs
10 x 120lbs
Seated Ham Curls:
10 x 240lbs
10 x 255lbs
10 x 255lbs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Front Squat:
5 x 135lbs
10 x 105lbs
10 x 105lbs
Lying Ham Curls:
10 x 120lbs
10 x 110lbs
10 x 110lbs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Standing Calf Raises:
15 x 120lbs
15 x 120lbs
15 x 120lbs
15 x 120lbs
14 x 120lbs
14 x 120lbs
(these exercises were performed with 90 seconds rest between each set)

I am continuing to experiment with my wide-squat form. Tonight I went wider than usual with my stance and took it just below parallel (not ATG, but somewhere in between). This is the widest I've ever squatted, and the squat rack at my gym has a "diamondplate" metal floor. I was very nervous about my foot/feet slipping on some sweat or something. :shock: I think the next time I do these I will use the other station that has a rubber floor...

After squats and lunges, I was ready to go home. :twisted:

Seated leg-extension and ham-curls gave me a chance to catch my breath. I decided to do front squats for my second set of squats and they were really hard. I've only done these one other time, and they were pretty hard, but not as hard as doing them AFTER back squats and lunges! I only made 5 reps on the first set, so I dropped the weight a bit. Did these pretty fast and deep (almost ATG). Having that bar crushing your delts really motivates you to knock these out quick. :wink:

My numbers are up on just about everything else compared to the last time I was at this point in my cycle. :D I was squatting a little heavier last time around, but my stance was much narrower and I wasn't going nearly as deep as I am now. :twisted:

-Chris


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PostPosted: Sat Feb 02, 2008 5:13 am 
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Elephant
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Joined: Sat Feb 10, 2007 11:46 pm
Posts: 1466
Location: Atlanta, Ga
Yeah buddy! Gotta get those wheels bigga! :twisted:

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Buy me a drink if your gonna hit on me like that!
:glasses4: + :glasses5: = :fish:
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PostPosted: Mon Feb 04, 2008 2:13 am 
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Manatee
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Joined: Thu Nov 29, 2007 1:48 am
Posts: 274
xveganjoshx wrote:
Yeah buddy! Gotta get those wheels bigga! :twisted:
My inner thighs/quads are so sore today it's ridiculous. Luckily my delts are sore from the front squats... that serves to distract me from my legs from time to time... :twisted:

Sunday February 3, 2008:
Workout 7 of 36

Incline DB Press:

8 x 60lb DBs (warm-up set)

DB Rows:
12 x 100lb DB
12 x 100lb DB
10 x 100lb DB
Incline DB Press:
10 x 80lb DBs
11 x 80lb DBs
9 x 80lb DBs
(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

DB Pullovers:
12 x 60lb DBs
12 x 60lb DBs
10 x 60lb DBs
Dips (forward lean/wide elbows for chest emphasis):
10 x Bodyweight
12 x Bodyweight
9 x Bodyweight
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Wide Grip Pulldowns:
12 x 180lbs
10 x 180lbs
12 x 180lbs
Incline DB Flys:
12 x 45lb DBs
12 x 45lb DBs
12 x 45lb DBs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Bent Over Lateral Raises (incline bench):
10 x 25lb DBs
10 x 25lb DBs
10 x 25lb DBs
Seated Plate Loaded Calf Raises:
17 x 135lbs
12 x 135lbs
14 x 135lbs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Got some really nice chest stimulation tonight... My chest was totally depleted by the time I got to dips. :twisted:

Pretty happy about the numbers/reps on the DB Rows too. :D

-Chris


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PostPosted: Tue Feb 05, 2008 2:47 pm 
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Manatee
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Joined: Thu Nov 29, 2007 1:48 am
Posts: 274
Monday February 4, 2008:
Workout 8 of 36


Seated DB Curls:
12 x 45lb DBs
11 x 45lb DBs
9 x 45lb DBs
Lying DB Tricep Extension:
10 x 35lb DBs
10 x 35lb DBs
9 x 35lb DBs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Concentration Curls:
11 x 35lb DB
10 x 35lb DB
11 x 30lb DB
Tricep Kickbacks:
12 x 35lb DB
12 x 35lb DB
12 x 35lb DB
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Reverse Grip EZ-Bar Curls:
10 x 80lbs
12 x 80lbs
10 x 80lbs
Dips (Tricep-Emphasis):
21 x Bodyweight
17 x Bodyweight
16 x Bodyweight
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Seated DB Overhead Press:
10 x 55lb DBs
8 x 55lb DBs
9 x 50lb DBs
Upright Rows:
11 x 95lbs
10 x 95lbs
11 x 95lbs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

I felt kinda weak last night (especially on overhead press), so I was a little down after working out, but after checking my log I saw that I made gains on almost everything. :D

Nothing special to report other than very pumped biceps. :twisted:

Workout took 55 minutes.

-Chris


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PostPosted: Mon Feb 11, 2008 1:16 am 
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Manatee
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Joined: Thu Nov 29, 2007 1:48 am
Posts: 274
Sunday February 10, 2008:
Workout 1 of 36 (I'm starting over)


One Arm DB Rows:
10 x 100lb DB
12 x 100lb DB
10 x 100lb DB
Incline DB Press:
12 x 75lb DBs
10 x 80lb DBs
9 x 80lb DBs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

DB Pullovers:
10 x 60lb DB
10 x 60lb DB
10 x 60lb DB
Dips (forward lean/wide elbows for chest emphasis):
10 reps w/bodyweight
10 reps w/bodyweight
11 reps w/bodyweight
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Wide Grip Pulldowns:
12 x 180lbs
12 x 180lbs
10 x 180lbs
Incline DB Flys:
14 x 45lb DBs
12 x 45lb DBs
12 x 45lb DBs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Bent-Over Lateral Raises (on incline bench):
11 x 25lb DBs
10 x 25lb DBs
10 x 25lb DBs
Seated Calf Press (plate-loaded):
15 x 135lbs
14 x 135lbs
14 x 135lbs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

A couple of weeks ago, I got sick for a couple days with the flu or something. Most of the symptoms went away, except for a little sore throat that continued to persist. I went back to training, since it wasn't that bad... Last Monday my throat started hurting pretty bad (hard to swallow food), so I stopped training. After three days of that, I decided to go see a doctor. :? I was diagnosed with a throat infection and prescribed antibiotics for ten days. Today is my fourth day of taking them, and my throat feels way better. Although my energy level isn't what it normally is, I decided to get back to the gym anyways. :twisted:

Since I was basically just one week into my workout cycle, then took a whole week off as a result of the whole throat infection drama, I have decided to "re-start" it.

I was afraid I would be really weak on my lifts tonight, but I ended up doing pretty good. It felt really good to work out...

Was pretty strict with my rest periods, and the workout took 49 minutes to complete.

-Chris


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PostPosted: Mon Feb 11, 2008 8:59 am 
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Elephant
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Joined: Sat Sep 01, 2007 4:40 pm
Posts: 2579
I guess there must be a flu bug going around because everyone I know has recently felt lousy, including people on this board. I myself wasn't feeling 100% for about a week. Glad to hear you're doing better.

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PostPosted: Tue Feb 12, 2008 3:15 am 
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Manatee
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Joined: Thu Nov 29, 2007 1:48 am
Posts: 274
hsorlando wrote:
I guess there must be a flu bug going around because everyone I know has recently felt lousy, including people on this board. I myself wasn't feeling 100% for about a week. Glad to hear you're doing better.

Thanks, hsorlando. :P

My sister was rocked with whatever I had for over two weeks! Seems like everyone I know is getting sick... Being on antibiotics definitely makes me way less scared of their germs. :twisted: lol

Monday February 11, 2008:
Workout 2 of 36


Seated DB Curls:
10 x 45lb DBs
10 x 45lb DBs
10 x 45lb DBs
Lying DB Tricep Extension:
10 x 35lb DBs
9 x 35lb DBs
11 x 30lb DBs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Concentration Curls:
10 x 35lb DB
10 x 35lb DB
11 x 30lb DB
Tricep Kickbacks:
10 x 35lb DB
10 x 35lb DB
11 x 35lb DB
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Reverse Grip EZ-Bar Curls:
10 x 80lbs
10 x 80lbs
10 x 80lbs
Dips (Tricep-Emphasis):
21 x Bodyweight
18 x Bodyweight
19 x Bodyweight
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Seated DB Overhead Press:
10 x 55lb DBs
10 x 55lb DBs
8 x 55lb DBs
Upright Rows:
10 x 95lbs
10 x 90lbs
10 x 95lbs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Had a pretty nice workout today. I thought I'd be weaker after a week off being sick, but I didn't drop weight on any of my excercises compared to last week.

I played with my angles on the lying DB tricep extension tonight. I mimicked the motion of doing cable pulldowns with a rope, and got some nice contractions. I usually do more of a linear movement, but I think this might work better for me.

Workout took 51 minutes to complete. I couldn't find my girlfriend when I finished lifting (went kinda early and the gym was REALLY busy) so I did a few sets of leg raises (four sets, 12-15 reps), figuring she'd turn up eventually... which she did. :D

-Chris


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PostPosted: Wed Feb 13, 2008 2:56 am 
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Manatee
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Joined: Thu Nov 29, 2007 1:48 am
Posts: 274
Tuesday February 12, 2008:
Workout 3 of 36


ATG Squats:
8 x 135lbs (warm-up set)

ATG Squats:
10 x 185lbs
10 x 185lbs
9 x 185lbs
Lying Ham Curl Machine:
10 x 130lbs
10 x 130lbs
8 x 130lbs
(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

BB Lunges (# of reps is per leg, not total):
10 x 135lbs
10 x 135lbs
10 x 135lbs
Straight-Leg Deadlift:
10 x 185lbs
10 x 185lbs
10 x 185lbs
(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

Plate Loaded Leg Press:
10 x 410lbs
8 x 410lbs
9 x 360lbs
One-Leg Ham Curl Machine:
10 x 60lbs
10 x 60lbs
10 x 60lbs
(these exercises were performed as compound sets, with 2-4 minutes rest between each exercise/set)

Seated Calf Press Machine:
22 x 400lbs (full stack)
13 x 400lbs
14 x 400lbs
One-Leg Calf Raises:
10 x bodyweight
10 x bodyweight
12 x bodyweight
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

This workout kicked my ass big time. I am definitely going to be paying for this for the next couple days. :twisted:

Tonight was my second time doing ATG squats. Last time I bumped up to 195lbs on my last set. I knew my form would have suffered if I did that tonight, so not quite as heavy, but very good form.

Barbell lunges and Deadlifts were fun as always. :twisted:

Pretty sure my heartrate was above 120 for the whole workout until I got to the calf press machine, at which point it came down a bit. I don't have a heartrate monitor, but I check it using the clock during rest periods. On leg days I usually wait for it to drop to 120 before starting my next set.

Workout took 60 minutes to complete (not including warm-up set).

-Chris


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PostPosted: Fri Feb 15, 2008 10:43 pm 
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Manatee
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Joined: Thu Nov 29, 2007 1:48 am
Posts: 274
Wednesday February 13, 2008:
Workout 4 of 36

Bent-Over BB Rows:

10 x 155lbs
10 x 165lbs
10 x 165lbs
Incline DB Press (palms-in):
10 x 75lb DBs
10 x 80lb DBs
9 x 80lb DBs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Close Grip Low-Pulley Rows:
10 x 160lbs
9 x 160lbs
11 x 150lbs
Pushups (medium grip on knuckles):
22 x bodyweight
16 x bodyweight
15 x bodyweight
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Wide Grip Pulldowns:
10 x 180lbs
10 x 180lbs
12 x 170lbs
Incline Cable Crossover:
10 x 60lbs
10 x 60lbs
10 x 60lbs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Seated Rear Delt Machine:
10 x 135lbs
10 x 120lbs
9 x 120lbs
Donkey Calf Raise Machine:
12 x 210lbs
10 x 195lbs
11 x 180lbs
(these exercises were performed as compound sets, with 90 seconds rest between each exercise/set)

Tonight I finally remembered to bring my workout log in from the car, hence the late update. :wink:

Workout took 46 minutes total.

I'm off to the gym now to hit bicep/tricep/shoulders. :twisted:

-Chris


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