Troy Posted January 30, 2008 Author Share Posted January 30, 2008 I quickly scanned your log, and it looks like you've been doing the same basic leg exercises and "high-rep" range (more or less) since you started this log. It might be time to change some aspect of your routine. You are absolutely right. I'm changing gyms in May and will have access to a Hack Squat and regular squat rack. Right now I'm a victim of my gym and it has really nothing to offer as far as weight and exercises in the leg department. But I'm gonna try and change up the routine a little, maybe move to one leg presses, that way I can take some more weight with less reps. Link to comment Share on other sites More sharing options...
Zack Posted February 3, 2008 Share Posted February 3, 2008 I'm only 183 with an empty colon and dehydrated in the morning after getting off the creatine. Oh well, at least i'm adding muscle and not fat. Link to comment Share on other sites More sharing options...
robert Posted February 3, 2008 Share Posted February 3, 2008 We'll all get there..........I time permitting, I'll get around to make the Team 200 shirts soon too! I'll weigh myself tonight at my sister's house. I broke my scale (I think it is just out of batteries or something). P.S. Troy....nice videos and pics. You da man Link to comment Share on other sites More sharing options...
Troy Posted February 5, 2008 Author Share Posted February 5, 2008 (edited) Date: 1 31 2008Start Time: 8 42 PMEnd Time: 9 30 PMThursday - Biceps Warmup 10minExercise Reps WeightStraight Bar Curls 20 @ 60Straight Bar Curls 15 @ 75Straight Bar Curls 9 @ 80Straight Bar Curls 8 @ 85Straight Bar Curls 3 @ 105Incline Dumbbell Curl 12 @ 25sIncline Dumbbell Curl 10 @ 25sIncline Dumbbell Curl 6 @ 30sIncline Dumbbell Curl 6 @ 30sLying Rope Curl 12 @ 80Lying Rope Curl 9 @ 90Lying Rope Curl 9 @ 90 Edited March 1, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted February 5, 2008 Author Share Posted February 5, 2008 (edited) Date: 2 1 2008Start Time: 5 13 PMEnd Time: 5 15 PMFriday - Chest Warmup 10minExercise Reps WeightIncl Dbl Press +1 18 @ 60sIncl Dbl Press +1 10 @ 100sIncl Dbl Press +1 9 @ 100sIncl Dbl Press +1 6 @ 100sIncl Dbl Press +1 4 @ 100sDips Elbows In 25 @ -Dips Elbows In 10 @ 50Dips Elbows In 10 @ 50Seated Db Press 12 @ 50sSeated Db Press 8 @ 60sSeated Db Press 2 @ 70sDumbell Flye 15 @ 30sDumbell Flye 10 @ 40sDumbell Flye 8 @ 45sCable Xover 10 @ 40Cable Xover 7 @ 50Cable Xover 6 @ 50 Edited March 1, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted February 5, 2008 Author Share Posted February 5, 2008 I'm only 183 with an empty colon and dehydrated in the morning after getting off the creatine. Oh well, at least i'm adding muscle and not fat. No worries Zack, by the look of that bicep pic, you're growing for sure! Why did you get off the creatine? Link to comment Share on other sites More sharing options...
Troy Posted February 7, 2008 Author Share Posted February 7, 2008 (edited) Date: 2 4 2008Start Time: 9 55 PMEnd Time: 11 00 PMMonday - Back/Triceps Warmup Bike 10minExercise Reps WeightAssisted Pullups 30 @ 190+6Pullups 10 @ -Pullups 9 @ -Pullups 6 @ -Wide Assisted Pullups 12 @ 190Medium Assisted Pullups 10 @ 190Close Assisted Pullups 10 @ 150Seated Lo Rows 10 @ 110Seated Lo Rows 7 @ 120Seated Lo Rows 9 @ 110Seated Lo Rows 7 @ 110Seated X-Rope Hi-Rows 10 @ 70Seated X-Rope Hi-Rows 7 @ 80Seated X-Rope Hi-Rows 8 @ 80Dumbbell Shrugs 15 @ 100sDumbbell Shrugs 15 @ 100sDumbbell Shrugs 15 @ 100sLying Extensions 25 @ 20Lying Extensions 30 @ 15Lying Extensions 35 @ 8Db Ovrhd Extntns 6 @ 100Db Ovrhd Extntns 7 @ 100Db Ovrhd Extntns 6 @ 100Dips Elbows Out 24 @ -Dips Elbows Out 20 @ -Dips Elbows Out 20 @ - Edited March 1, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted February 7, 2008 Author Share Posted February 7, 2008 (edited) Wanted to up the weight so I went with single leg presses. 1st time doing them so I experimented with the weight. Next week, more weight, less reps. Date: 2 5 2008Start Time: 8 35 PMEnd Time: 9 30 PMTuesday - Legs Warmup Eliptical 10minExercise WeightSeated Leg Press 25 @ 305Seated Single Leg Press 10/10 @ 150Seated Single Leg Press 10/10 @ 170Seated Single Leg Press 10/10 @ 190Seated Single Leg Press 10/10 @ 210Lunges 16 @ 40Lunges 16 @ 40Lunges 16 @ 45Lunges 16 @ 45Leg Curls 12 @ 140Leg Curls 10 @ 150Leg Curls 6 @ 165Leg Curls 6 @ 165Hyperextensions 12 @ -Hyperextensions 12 @ -Hyperextensions 12 @ -Hyperextensions 12 @ - Edited March 1, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted February 12, 2008 Author Share Posted February 12, 2008 (edited) Date: 2 7 2008Start Time: 8 40 PMEnd Time: 9 20 PMThursday - Biceps Warmup Eliptical 10minExercise WeightStraight Bar Curls 20 @ 55Straight Bar Curls 12 @ 80Straight Bar Curls 8 @ 85Straight Bar Curls 8 @ 85Straight Bar Curls 8 @ 85Incline Dumbbell Curl 11 @ 25sIncline Dumbbell Curl 10 @ 25sIncline Dumbbell Curl 6 @ 30sIncline Dumbbell Curl 6 @ 30sLying Rope Curl 12 @ 50Lying Rope Curl 10 @ 70Lying Rope Curl 5 @ 90 Edited March 1, 2008 by Troy Link to comment Share on other sites More sharing options...
Troy Posted February 12, 2008 Author Share Posted February 12, 2008 (edited) Date: 2 8 2008Start Time: 8 34 AMEnd Time: 9 10 AMFriday - Chest Warmup 10minExercise WeightIncl Dbl Press +1 20 @ 60sIncl Dbl Press +1 9 @ 100sIncl Dbl Press +1 8 @ 100sIncl Dbl Press +1 5 @ 100sIncl Dbl Press +1 4 @ 100sDips Elbows In 20 @ -Dips Elbows In 10 @ 50Dips Elbows In 11 @ 50Pec Dec or Cable Xover 16 @ 90Pec Dec or Cable Xover 6 @ 170Pec Dec or Cable Xover 5 @ 180 Edited March 1, 2008 by Troy Link to comment Share on other sites More sharing options...
rdandrew Posted February 26, 2008 Share Posted February 26, 2008 I quickly scanned your log, and it looks like you've been doing the same basic leg exercises and "high-rep" range (more or less) since you started this log. It might be time to change some aspect of your routine. You are absolutely right. I'm changing gyms in May and will have access to a Hack Squat and regular squat rack. Right now I'm a victim of my gym and it has really nothing to offer as far as weight and exercises in the leg department. But I'm gonna try and change up the routine a little, maybe move to one leg presses, that way I can take some more weight with less reps. Don't forget about barbell hack squats, bulgarian split squats, overhead lunges...... ahhhh, legs. Link to comment Share on other sites More sharing options...
Troy Posted March 1, 2008 Author Share Posted March 1, 2008 Good Ryan... will do! Had to go back and edit the year of my posts since all the January and February posts noted 2007... so if you notice that I edited in the bottom of the post, thats what was edited. Nitpicky, I know. Link to comment Share on other sites More sharing options...
Zack Posted March 1, 2008 Share Posted March 1, 2008 I'm back up to about 186. Link to comment Share on other sites More sharing options...
Troy Posted March 1, 2008 Author Share Posted March 1, 2008 Nice job Zack! I've been "plateauing" (I don't think that is even a word) over the past few months so I've been trying to up the calories to see if I can pack some more on. Now to update this Journal with some workout info........ Link to comment Share on other sites More sharing options...
Troy Posted March 1, 2008 Author Share Posted March 1, 2008 Date: 2 11 2008Start Time: 8 41 PMEnd Time: 9 50 PMMonday - Back/Triceps Warmup Eliptical 10minExercise Reps WeightAssisted Pullups 25 @ 190+6Pullups 10 @ -Pullups 10 @ -Pullups 6 @ -Wide Assisted Pullups 10 @ 170Medium Assisted Pullups 10 @ 170Close 2 grips Assisted Pullups 10 @ 170Seated Lo Rows 10 @ 110Seated Lo Rows 7 @ 120Seated Lo Rows 5 @ 130Seated Lo Rows 10 @ 100Seated X-Rope Hi-Rows 10 @ 70Seated X-Rope Hi-Rows 8 @ 80Seated X-Rope Hi-Rows 6 @ 90Dumbbell Shrugs 15 @ 100sDumbbell Shrugs 15 @ 100sDumbbell Shrugs 15 @ 100sLying Extensions 15 @ 30sLying Extensions 10 @ 35sLying Extensions 8 @ 40sDb Ovrhd Extntns 9 @ 100Db Ovrhd Extntns 7 @ 100Db Ovrhd Extntns 6 @ 100Rope Pushdowms 15 @ 25Rope Pushdowms 15 @ 25Rope Pushdowms 15 @ 25 Link to comment Share on other sites More sharing options...
Troy Posted March 1, 2008 Author Share Posted March 1, 2008 Date: 2 12 2008Start Time: 9 08 PMEnd Time: 9 59 PMTuesday - Legs Warmup Eliptical 10minExercise Reps WeightSeated Leg Press 20/20 @ 90Seated Single Leg Press 10/10 @ 210Seated Single Leg Press 7/7 @ 230Seated Single Leg Press 7/7 @ 230Seated Single Leg Press 5/7 @ 230Lunges 16 @ 40Lunges 16 @ 40Lunges 16 @ 45Lunges 16 @ 45Leg Curls 12 @ 150Leg Curls 10 @ 165Leg Curls 8 @ 165Leg Curls 8 @ 165Hyperextensions 12 @ -Hyperextensions 12 @ -Hyperextensions 12 @ -Hyperextensions 12 @ - Link to comment Share on other sites More sharing options...
Troy Posted March 1, 2008 Author Share Posted March 1, 2008 Felt alot of pain after this workout in the front delts, I'm thinkin the incline was too high, I'm movin her back down a notch or two... Date: 2 15 2008Start Time: 5 30 PMEnd Time: 6 20 PMFriday - Chest - Biceps Warmup Eliptical 10minExercise Reps WeightIncl Dbl Press +3 20 @ 60sIncl Dbl Press +3 10 @ 100sIncl Dbl Press +3 8 @ 100sIncl Dbl Press +3 6 @ 100sIncl Dbl Press +3 5 @ 100sDips 20 @ -Dips 10 @ 50Dips 12 @ 50Seated Db Press 12 @ 50sSeated Db Press 8 @ 60sSeated Db Press 4 @ 70sCable Xover 12 @ 40sCable Xover 9 @ 50sCable Xover 4 @ 60sStraight Bar Curls 20 @ 55Straight Bar Curls 9 @ 85Straight Bar Curls 8 @ 85Straight Bar Curls 8 @ 85Sitting Hammer 10 @ 25sSitting Hammer 8 @ 30sSitting Hammer 6 @ 35s Link to comment Share on other sites More sharing options...
Troy Posted March 1, 2008 Author Share Posted March 1, 2008 Date: 2 18 2008Start Time: 9 05 PMEnd Time: 10 15 PMMonday - Back/Triceps Warmup Eliptical 10minExercise Reps WeightAssisted Pullups 20 @ 190+6Pullups 10 @ -Pullups 10 @ -Pullups 6 @ -Wide Assisted Pullups 10 @ 190Medium Assisted Pullups 10 @ 190Close 2 grips Assisted Pullups 7 @ 170Seated Lo Rows 11 @ 100Seated Lo Rows 7 @ 120Seated Lo Rows 6 @ 130Seated Lo Rows 5 @ 140Seated X-Rope Hi-Rows 8 @ 80Seated X-Rope Hi-Rows 12 @ 120Seated X-Rope Hi-Rows 8 @ 90Dumbbell Shrugs 15 @ 100Dumbbell Shrugs 15 @ 100Dumbbell Shrugs 15 @ 100Lying Extensions 12 @ 30sLying Extensions 10 @ 35sLying Extensions 8 @ 40sDb Ovrhd Extntns 12 @ 85Db Ovrhd Extntns 8 @ 100Db Ovrhd Extntns 9 @ 100Rope Pushdowms 12 @ 100Rope Pushdowms 11 @ 110Rope Pushdowms 7 @ 120 Link to comment Share on other sites More sharing options...
Troy Posted March 1, 2008 Author Share Posted March 1, 2008 Date: 2 19 2008Start Time: 8 50 PMEnd Time: 9 40 PMTuesday - Legs Warmup Eliptical 10minExercise Reps WeightSeated Leg Press 20/20 @ 90Seated Single Leg Press 10/10 @ 210Seated Single Leg Press 7/7 @ 230Seated Single Leg Press 7/7 @ 230Seated Single Leg Press 7/7 @ 230Lunges 16 @ 45sLunges 16 @ 45sLunges 16 @ 50sLunges 16 @ 50sSingle Leg Curls 12/12 @ 50Single Leg Curls 8/9 @ 90Single Leg Curls 7/7 @ 90Single Leg Curls 11/11 @ 70Hyperextensions 12 @ -Hyperextensions 12 @ -Hyperextensions 12 @ -Hyperextensions 12 @ - Link to comment Share on other sites More sharing options...
Troy Posted March 1, 2008 Author Share Posted March 1, 2008 Date: 2 20 2008Start Time: 8 45 PMEnd Time: 9 20 PMThursday - Biceps Warmup Eliptical 10minExercise Reps WeightStraight Bar Curls 30 @ 35Straight Bar Curls 10 @ 85Straight Bar Curls 10 @ 85Straight Bar Curls 10 @ 85Straight Bar Curls 4 @ 105Hammer Dumbbell Curl 10 @ 30sHammer Dumbbell Curl 8 @ 35sHammer Dumbbell Curl 6 @ 40sHammer Dumbbell Curl 4 @ 45sLying Rope Curl 12 @ 80Lying Rope Curl 9 @ 110Lying Rope Curl 7 @ 120 Link to comment Share on other sites More sharing options...
Troy Posted March 1, 2008 Author Share Posted March 1, 2008 Date: 2 21 2008Start Time: 4 30 PMEnd Time: 5 30 PMFriday - Chest Warmup Eliptical 10minExercise Reps WeightIncl Dbl Press +1 15 @ 60sIncl Dbl Press +1 10 @ 100sIncl Dbl Press +1 10 @ 100sIncl Dbl Press +1 7 @ 100sIncl Dbl Press +1 6 @ 100sSeated Db Press 15 @ 50sSeated Db Press 10 @ 60sSeated Db Press 3 @ 75sDumbell Flye 15 @ 25sDumbell Flye 12 @ 40sDumbell Flye 10 @ 50sCable Xover 12 @ 45sCable Xover 10 @ 45sCable Xover 6 @ 55s Link to comment Share on other sites More sharing options...
Troy Posted March 1, 2008 Author Share Posted March 1, 2008 Date: 2 24 2008Start Time: 4 27 PMEnd Time: 5 15 PMSun. Calves/Core Warmup Eliptical 10minExercise Reps WeightSeated Calf Raise 20 @ 45Hyperextensions 10 @ -Seated Calf Raise 10 @ 90Hyperextensions 10 @ -Seated Calf Raise 12 @ 115Hyperextensions 10 @ -Seated Calf Raise 12 @ 115Hyperextensions 10 @ -Seated Calf Raise 12 @ 115Hyperextensions 10 @ -Seated Toe Press (Straight leg) 10/10 @ 155Leg Lifts 12 @ -Seated Toe Press (Straight leg) 10/10 @ 130Leg Lifts 12 @ -Seated Toe Press (Straight leg) 10/10 @ 130Leg Lifts 12 @ -Seated Toe Press (Straight leg) 10/10 @ 130Leg Lifts 12 @ -Seated Toe Press (Straight leg) 10/10 @ 130Leg Lifts 12 @ -Lying Vacuum 5/5 @ 3:00Hip 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 March 1, 2008 Author Share Posted March 1, 2008 Date: 2 25 2008Start Time: 9 05 PMEnd Time: 10 05 PMMonday - Back/Triceps Warmup Eliptical 10minExercise Reps WeightAssisted Pullups 20 @ 190+6Pullups 10 @ -Pullups 10 @ -Pullups 7 @ -Wide Assisted Pullups 9 @ 170Medium Assisted Pullups 8 @ 150Close 2 grips Assisted Pullups 8 @ 130Seated Lo Rows 10 @ 120Seated Lo Rows 9 @ 130Seated Lo Rows 7 @ 140Seated Lo Rows 7 @ 150Seated X-Rope Hi-Rows 12 @ 110Seated X-Rope Hi-Rows 8 @ 140Seated X-Rope Hi-Rows 7 @ 140Dumbbell Shrugs 15 @ 100Dumbbell Shrugs 15 @ 100Dumbbell Shrugs 15 @ 100Lying Extensions 12 @ 35sLying Extensions 5 @ 45sLying Extensions 5 @ 45sDb Ovrhd Extntns 8 @ 100Db Ovrhd Extntns 10 @ 100Db Ovrhd Extntns 10 @ 100Rope Pushdowms 12 @ 100Rope Pushdowms 8 @ 120Rope Pushdowms 8 @ 120 Link to comment Share on other sites More sharing options...
Troy Posted March 1, 2008 Author Share Posted March 1, 2008 Date: 2 26 2008Start Time: 8 30 PMEnd Time: 9 15 PMTuesday - Legs Warmup Eliptical 10minExercise Reps WeightSeated Leg Press 20/20 @ 90Seated Single Leg Press 10/10 @ 210Seated Single Leg Press 8/8 @ 230Seated Single Leg Press 6/6 @ 250Seated Leg Press 10 @ 405Lunges 16 @ 50sLunges 16 @ 50sLunges 16 @ 50sLunges 16 @ 50sSingle Leg Curls 12/12 @ 60Single Leg Curls 10/10 @ 70Single Leg Curls 10/10 @ 70Single Leg Curls 8/8 @ 80Hyperextensions 12 @ -Hyperextensions 12 @ -Hyperextensions 12 @ -Hyperextensions 12 @ - Link to comment Share on other sites More sharing options...
Troy Posted March 1, 2008 Author Share Posted March 1, 2008 Date: 2 29 2008Start Time: 6 45 PMEnd Time: 7 30 PMFriday - Chest Warmup Eliptical 10minExercise Reps WeightIncl Dbl Press +1 20 @ 50sIncl Dbl Press +1 10 @ 100sIncl Dbl Press +1 10 @ 100sIncl Dbl Press +1 7 @ 100sIncl Dbl Press +1 5 @ 100sSeated Db Press 10 @ 60sSeated Db Press 7 @ 65sSeated Db Press 5 @ 70sDumbell Flye 12 @ 40Dumbell Flye 10 @ 50Dumbell Flye 6 @ 60Cybex Flye 7 @ 170Cybex Flye 6 @ 180Cybex Flye 4 @ 190Cable Xover 8 @ 50Cable Xover 6 @ 60Cable Xover 4 @ 70 Link to comment Share on other sites More sharing options...
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