bill1987 Posted February 23, 2012 Author Share Posted February 23, 2012 90 leg lifts, ab machine:60x20,70x20,80x20, 5 minutes of plank alternating each minute between regular and side, side bend thing:25x15,15,15 30 minutes on stair stepper, moderate intensity heart rate around 135. Wanted to get more cardio in than I did but my legs were sore from squats yesterday... Link to comment Share on other sites More sharing options...
bill1987 Posted February 24, 2012 Author Share Posted February 24, 2012 10 minutes on elliptical moderate intensity. Flat bench barbell: 45x12, 115x10,135x12,145x9,155x6,135x10,135x4(did this set after first set of dips bad idea)Incline with dummbells: 70x15,80x15,90x12,70x15Dips:15,13,10,9,7,6(60)Wide grip bench:95x15,12Butterfly machine: 90x12, 105x9, 90x13Skull crushers: 40x15, 45x15, 40x15 Link to comment Share on other sites More sharing options...
bill1987 Posted February 25, 2012 Author Share Posted February 25, 2012 90 leg lifts, ab machine:70x20,20,20, side crunches:45x15,15,15, elevated oblique twists:6x50 13x25,25,25 25 minutes on elliptical heart rate around 140. Link to comment Share on other sites More sharing options...
bill1987 Posted February 26, 2012 Author Share Posted February 26, 2012 15 minutes on stair stepper high intensity, 101 floors.Wasn't planning on doing an ab stuff today but after getting off the stair stepper there was someOne usIng the squat rack(same Place I do dead lifts) so I ended up doing 10 minutes of Plank alternating between regular and side, then ab roller 20,21. Finally after that the person was done with the squat rack... Dead lift: 135x10,165x10,185x10,205x7,225x5Pull ups(did between dead lift sets): 9,9,6,6,6,5(41)Barbell rows: underhand 70x10 80x10,10 overhand 70x8Elevated curls:20x10 15x10(no rest between sets) 20x1021's:50,40Hammer curls:60x8 50x10 60x5 Felt good for most of the workout but after doing the bicep exercises my left hand started to hurt, not sure why... Link to comment Share on other sites More sharing options...
robert Posted February 26, 2012 Share Posted February 26, 2012 Nice work! Good to take advantage of those opportunities when you have to wait for equipment to do something extra or new. Sorry your hand hurts. Could be from hammer curls. I know sometimes my hands will hurt after hammer curls depending on how I hold the weights. All the best. Have a great rest of your weekend! -Robert Link to comment Share on other sites More sharing options...
bill1987 Posted February 28, 2012 Author Share Posted February 28, 2012 @ Robert thanks for the kind words and encouragement, much appreciated! And I will do hammer curls at the end of the next workout to see if it's from that... 22 minutes on elliptical moderate intensity. 90 leg lifts, ab machine:80x20,20,20 90x10,10, side crunches: 45x15,15,15 Military press with barbell: 45x10 65x10 75x10 85x7 95x5 100x4Dumbbell press:80x10,10,12Lateral raises 10x10,10,10Shrugs:130x12 140x12 150x12 supper settled with front raises: 10x10,10 12.5x10 Overall, a solid workout and I was able to get up to 100 pounds on the military press which is a improvement albeit by 5 pounds but I will take it lol Link to comment Share on other sites More sharing options...
bill1987 Posted February 29, 2012 Author Share Posted February 29, 2012 15 minutes on stair stepper high intensity 101 floors. Squats:45x10,95x10,115x10,135x10,155x10,165x9,145x12Lunges with dumbbells: 80x15,15 90x15 70x15Leg extension machine:105x15 120x15 135x15Standing calf raise machine: 220x20 240x15 260x15 101 elevated sit ups, side bend thang:25x15,15,15 It was an okay workout overall as I didn't eat as much as I should have throughout the day prior to working out so I was lacking energy in the gym. Additionally, the middle of my left quad began to hurt during lunges but It only hurt doing this exercise and it was only my left quad, not sure what the cause was so hopefully I won't feel it next time... Link to comment Share on other sites More sharing options...
bill1987 Posted March 2, 2012 Author Share Posted March 2, 2012 15 minutes elliptical high intensity. Barbell bench:45x12 115x10 135x10 155x6 165x3 155x6 145x8Incline with dumbbells: 80x12 90x12,11,12Dips:10,12,10,10,7,7Butterfly machine:105x10,10,10Skull crushers:45x15 50x13 45x15 Ab roller 30, 5 minutes of plank alternating each minute between regular and side. Went back in the afternoon and did 45 minutes on the elliptical moderate intensity. Link to comment Share on other sites More sharing options...
bill1987 Posted March 3, 2012 Author Share Posted March 3, 2012 10 minutes stair stepper high intensity. Dead lifts: 135x10 155x10 175x10 195x10 215x8 235x5(most I have done since I started doing dead lifts again)Pull ups(did between dead lift sets): 9,8,6,7,6,6Bent over barbell rows: underhand 70x12,12,10 overhand 70x10 60x10(no rest between sets)Elevated curls: 20x10,10 15x1021s 50Hammer curls: 50x6,6,6 First time taking creatine and it seemed to make a difference during the workout. Link to comment Share on other sites More sharing options...
bill1987 Posted March 5, 2012 Author Share Posted March 5, 2012 20 minutes elliptical moderate intensity. Military press: 45x12 65x10 75x10 85x9 95x6 100x5Dumbbell press: 45x12 100x12,12Lateral raises: 10x10,10,10Db shrugs:130x12 140x12 150x12Front raises: 10x10 12.5x10,10 101 elevated sit ups, ab machine: 80x20,20,20 90x15Side bend thang: 25x15,15,15 Second time taking creatine and it definitely seemed to help with getting more reps and weight. Link to comment Share on other sites More sharing options...
bill1987 Posted March 7, 2012 Author Share Posted March 7, 2012 For march 6th : 10 minutes stair stepper moderate intensity and another 10 at a higher intensity after doing ab stuff.45 ab roller, ab machine: 80x20 90x20 100x15, side crunches:45x15,15,15 Today:10 minutes on stair stepper moderate intensity Squats:45x10 95x10 115x10 135x10 145x9 155x5,5 135x10(worked getting lower with my squats and getting my form better)Tried to do lunges but again I experienced pain in my left quad so it looks like I will be scraping those for the time beingLeg extension machine:105x15 120x15 130x15Leg curl machine:70x15,15,15Seated calf raises: 70x15,20,20 Overall, a good workout minus the lunge part and the weather was nice out today so I went on a fairly mellow mountain bike ride for about an hour. Link to comment Share on other sites More sharing options...
bill1987 Posted March 9, 2012 Author Share Posted March 9, 2012 10 minutes elliptical moderate intensity. Barbell bench: 45x12 115x10 135x10 155x7 165x3 155x6 145x7Incline with dumbbells: 80x12 90x12 100x12,7Dips:15,12,10,12,11,10(70)Dumbbell skull crushers: 40x15 45x15 50x14 Ab roller 25 Link to comment Share on other sites More sharing options...
bill1987 Posted March 10, 2012 Author Share Posted March 10, 2012 90 leg lifts, ab machine:40x20, 60x20, 80x20, 100x16, 90x20, side bend thang:25x15,15,15 35 minutes on elliptical moderate intensity heart rate around 140/145. Link to comment Share on other sites More sharing options...
bill1987 Posted March 11, 2012 Author Share Posted March 11, 2012 10 minutes stair stepper moderate intensity. Deadlifts: 135x10 175x10 195x10 215x8 235x5 245x4Pull ups(did between dead lift sets): 9,9,7,6,5,3(39)Barbell row: underhand 70x10,10,10 overhand 70x10,10,1021's 40Hammer curls: 30's 10 35's 5 30's 10Elevated curls: 20x10,10,1021's 40 Link to comment Share on other sites More sharing options...
bill1987 Posted March 13, 2012 Author Share Posted March 13, 2012 10 mInutes On stair stepper moderate intensity. Military press: 45x12 65x10 75x10 85x10 95x6 100x4Dumbbell Press super setted with shrugs: 45x12(15)x2 50x12(15)Lateral raises: 10x10,10,10Front raises: 10x10 12.5x10 15x10 Ab machine: 70x20 80x20 90x20Side crunches: 45x15,15,15 Link to comment Share on other sites More sharing options...
bill1987 Posted March 17, 2012 Author Share Posted March 17, 2012 Barbell bench: 45x10 115x10 135x10 145x7 155x5Incline with dumbbells: 90x15,15,14Dips: 10,10,10,10,10(50)Butterfly with dumbbells: 30x12,12 40x12Skull crushers: 45x15,15 50x13 30 minutes elliptical moderate intensity. Ab roller 45. Link to comment Share on other sites More sharing options...
bill1987 Posted March 18, 2012 Author Share Posted March 18, 2012 45 minutes on elliptical moderate intensity. 90 leg liftsAb machine:70x20,20,20Side bend thang: 25x15,15,15 Link to comment Share on other sites More sharing options...
bill1987 Posted March 18, 2012 Author Share Posted March 18, 2012 10 minutes on stair stepper moderate intensity. Deadlifts: 135x10 175x10 195x8 205x7 225x6 245x5 225x5Pull ups: 12,9,5,( was planning on doing more sets but there was someone doing endless sets of pull downs by the chin up bar...)Barbell row: underhand 70x12 80x12,10 overhand 70x10,10Hammer curls: 60x10 70x5 60x921's 40Elevated curls: 20x10,10,10Preacher curls: 45x12,10 Link to comment Share on other sites More sharing options...
bill1987 Posted March 20, 2012 Author Share Posted March 20, 2012 5 minutes of plank alternating each minute between regular and side, elevated oblique twists 6x50 13x30,31, ab roller 30,21, ab crunch machine 80x20 90x20 100x10. 40 minutes on stair stepper moderate intensity. Link to comment Share on other sites More sharing options...
bill1987 Posted March 21, 2012 Author Share Posted March 21, 2012 10 minutes on elliptical high intensity, 5 minutes of plank Lateral raises: 12.5x12,12,10Front raises: 12.5x12,12,12Dumbbell press: 90x12,12 100x12,12,12Shrugs(supersetted with press): 130x12,12,12,12 140x12Face pulls : 70x12 80x12,12 90x12 Link to comment Share on other sites More sharing options...
bill1987 Posted March 22, 2012 Author Share Posted March 22, 2012 10 minutes on stair stepper moderate intensity. barbell squats: 45x12 95x12 115x12 135x10 145x10 155x10 165x9 135x10straight leg dead lift:135x12,12,12,12standing calf raise machine:200x15 220x15 240x15 101 elevated sit ups, side crunches:45x15,15,15 Link to comment Share on other sites More sharing options...
bill1987 Posted March 24, 2012 Author Share Posted March 24, 2012 Yesterday I went on 8 fairly hilly 8 mile hike, legs are definitely feeling it today... 90 leg lifts, side bend thang:25x15,15,15 Barbell bench:45x12 115x12 135x11 145x9,8 135x9incline with dumbbells: 90x12,12 100x12,10dips:12,12,12,12,12(60)butterfly machine:105x10 90x12,12skull crushers with dumbbell: 45x15,15 50x15 ab roller 30 Link to comment Share on other sites More sharing options...
bill1987 Posted March 26, 2012 Author Share Posted March 26, 2012 No training today but I went to Seattle's vegfest and met RC and got a signed copy of his book, definitely the highlight of the event for sure Link to comment Share on other sites More sharing options...
bill1987 Posted March 27, 2012 Author Share Posted March 27, 2012 10 minutes on stair stepper. dead lift:135x10 175x10 195x10 225x6 245x6 265x3(p.r. for dead lift) 225x5pull ups(did between dead lift sets): 11,10,7,5,5,5(43)bent over barbell row: underhand 80x12,12,10 overhand 80x9 70x10,10hammer curls(drop sets no rest between): 70x5 60x8 50x1021's 40elevated curls:20'sx10 15'sx10(no rest between) 25'sx7barbell curl burnout: 40x35 elevated sit ups:50 25x25,15,10side crunches:45x15,15,15 Went back later in the day and did 35 minutes on the elliptical at moderate intensity. Just out of curiosity I kept track of my calories and macros today and not sure if I should keep aiming for these types of numbers of change them some how any insight would be appreciated?: Calories: 3,645 Protein:243.5(21.8%) Carbs:811.8(72.6) Fat:111.6(9.9%) Link to comment Share on other sites More sharing options...
bill1987 Posted March 28, 2012 Author Share Posted March 28, 2012 90 leg lifts, ab crunch machine:70x20,20,20 side bend thang:25x15,15,15 30 minutes on elliptical fairly high intensity. Calories:3,166 Protein: 217(26.8%)Carbs:489.7(60.6%)Fat:100.2(12%) Link to comment Share on other sites More sharing options...
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