jonzen Posted January 1, 2007 Share Posted January 1, 2007 (edited) January 1, 2007: 5'11", 55 years of age, 168 pounds. 5:30 AM: bowl of yerba mate w soy milk 6:15 AM: 60 liter blender drink: 2 leaves kale, handful of parsley, 1/4 C blueberries,flax seed, 1/2 banana, 1 scoop soy protein/hemp protein, 20 oz water. Training this morning at 7 AM: Straight-leg dead lifts / 95 lbs / 20 repsStraight-leg dead lifts / 115 lbs / 20 repsStraight-leg dead lifts / 135 lbs / 20 reps Quad machine / 100 lbs / 20 repsQuad machine /120 lbs / 15 repsQuad machine / 120 lbs / 15 reps Calves on Smith Machine / 90 lbs / 20 reps (straight position)Calves on Smith Machine / 180 lbs / 20 reps (inward position)Calves on Smith Machine / 180 lbs / 15 reps (outward position)Calves on Smith Machine / 180 lbs / 15 reps (straight position) Lunges w barbell on shoulders / 65 lbs / 24 alternating pacesLunges w barbell on shoulders / 65 lbs / 24 alternating pacesLunges w barbell on shoulders / 65 lbs / 24 alternating paces Tomorrow will begin adding 30 minutes stairmaster cardio after workout. (**have to workout MTW this week because I am going on a Buddhist retreat January 4,5,6,7) 9AM: 60 liter blender drink: 2 leaves kale, parsley, blueberries, 1/4 banana, 1 scoop vegan protein powder, 1 scoop hemp protein, water, left-over yerba mate tea. Edited January 1, 2007 by jonzen Link to comment Share on other sites More sharing options...
lelle Posted January 1, 2007 Share Posted January 1, 2007 hey keep up the good work! Link to comment Share on other sites More sharing options...
Daywalker Posted January 1, 2007 Share Posted January 1, 2007 Hey Jonzen, goo to see you finally start a log here Tomorrow will begin adding 30 minutes stairmaster cardio after workout.That's not the best idea.Generally, try to do cardio and weights in seperate workouts. If you have to do both in one session, do the cardio first for better effect of the strength training. Link to comment Share on other sites More sharing options...
jonzen Posted January 2, 2007 Author Share Posted January 2, 2007 6:45 AM 50 incline sit-ups50 sit-ups on ball50 sit-ups on ball20 reps each side 55# core cable twists20 reps each side 65# core cable twists 15 65# barbell push press12 reps10 reps 18 15# alternating dumb shoulder press, slow15 20# alternating dumb shoulder press, slow15 20# alternating dumb shoulder press, slow Plate front raises, 25# 20 reps (seated on recline bench)Plate front raises 25# 20 repsplate front raises 25# 25 reps Lateral raise giant dropset:15# 15 reps10# 18 reps8# 30 reps Reverse cables rear delts:25# 15 reps30# 15 reps35# 20 reps Reverse bicep curls:25# + bar 15 reps30# + bar 15 reps35# + bar 20 reps Reverse bicep curls:40# barbell 20 reps50# barbell 18 reps60# barbell 12 reps assisted Alternating dumb bicep curls:20# 20 each arm25# 12 each arm20# 20 each arm Barbell bicep curls:45# 15 reps50# 15 reps60# 6 reps (pooped out!) 10 minutes on stairmasterfinished at 8:30 AM Link to comment Share on other sites More sharing options...
robert Posted January 3, 2007 Share Posted January 3, 2007 Nice! Looks like you're working hard. All the best during the shape-up challenge. I'm sure you'll get great results. Have fun, Train Hard, Eat Plenty! Link to comment Share on other sites More sharing options...
bunnylalu Posted January 3, 2007 Share Posted January 3, 2007 Your workouts look awesome!! I'll keep checking your log just for inspiration!! Link to comment Share on other sites More sharing options...
jonzen Posted January 3, 2007 Author Share Posted January 3, 2007 This workout was the last for this week. I am going to a Buddhist retreat tomorrow thru Monday. I will be studying calligraphy with a Japanese master, sitting zazen and eating in silence. 6:50 AM 50 incline sit-ups with 25# weight on upper chest50 sit-ups on ball50 hanging leg lifts (slow) Incline Bench Press65# 15 reps85# 12 reps95# 6 reps (2 assisted) Flat Bench DB Chest Press25# 15 reps35# 15 reps45# 6 reps (1 assisted)35# 15 reps35# 12 reps Decline Bench DB Chest Press20# X 1520# X 1520# X 20 Reverse Cable Tricep Press-Downs60# X 1580# X 1280# X 1270# X 20 DB Kick Backs15# X 1520# X 1525# X 1525# X 1525# X 15 Body Weight Dips25 dips+35# 15 dips12 dips to failure / hold for 30 seconds End session 8:05 AM Ciao everyone! Back on Monday or Tuesday Link to comment Share on other sites More sharing options...
markc7 Posted January 4, 2007 Share Posted January 4, 2007 Great job working out this week. Have fun at your retreat! Link to comment Share on other sites More sharing options...
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