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lawsonsj

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Everything posted by lawsonsj

  1. Hello I'm in Jerusalem, Israel until the end of December and I am looking for an affordable gym to work out in while I'm here. Thanks in advance for your help Sandra
  2. C.O. I've been meaning to reply so no time like the present. Are you on Fitocracy? Am I following you? If not i'd like to.
  3. Hey C.O. Decided to check my post here and discovered your comment. I'm still training hard, just not posting. How are you?
  4. @Dylan thanks for the tip. I checked out Richie's Gym. It's just what I need for the summer and it's on $20 a month. Thank you
  5. Thank you I will check it out and see if it will work Thank you
  6. I'm moving to Brooklyn Heights. For the summer and need advice on good gyms. I'm a weight lifter so I need a basic gym with weights not a fancy health club. Thanks
  7. Is this thread dead? Thinking about competing again looking to connect with other female bodybuilders
  8. March 29 Leg day Quadzilla Time! Totally feeling my back today after the few pull ups that I did the other day. I need to make these a regular part of my routine like they used to be. I feel like I'm getting back to the basics with just plain old weight training and pushups and pullups Pushups 10 x 3 =30 Front squat warmup 40lbs x 10 60 x 10 x 2 Pushup 10 x 4 =40 Squat 90 x 10 130 x 10 150 x 8 180 x 3 Leg press 90 x 10 180 x 10 270 x 10 360 x 10 Push up 10 x 4 = 40 Wide, toes out leg press 90 x 15 x 2 Push ups 10 x 4=40 Leg curl 70 x 12 80 x 10 90 x 10 100 x 10 Total pushups today 150 A few hours after my workout I biked to school and back for a total of 8.92 miles. The weather was nice or so I thought it was pretty windy which made for a not so pleasant ride to school.
  9. Pull ups 5 4 3 Pushups 10 x 2 =20 15 x 2 = 30 Dumbbell row 60lbs x 10 70 x 10 80 x 10 90 x 4 Tbar 45lbs x 15 90 x 10 115 x4 Pushups 15 x 3 =45 Wide grip pull down 90lbs x 12 100 x 10 110 x 10 120 x 10 Pushups 15 x 3 =45 10 Alternating dumbbell curls 25lbs x 10 30 x 10 35 x 8 Pushups 10 x 3=30 Hammer curl 15 x 20 20 x 15 25 x 10 30 x 10 Pushups 10 x 30 Cable curl 70 x 10
  10. Chest and shoulder march 27 It's time for a new routine Pushups 15 x 4 = 60 Bench press 40lbs x 20 90 x 10 130 x 10 150 x 2 Pushups 15 x 2 =30 10 Incline dumbbell 40lbs x 12 50 x 10 55 x 8 Dips 8 x 4 Incline flyes 25lbs x 10 30 x 10 35 x 10 Dumbbell bench palms facing 40lbs x 12 50 x 12 55 x 10 Barbell shoulder press 40lbs x 12 60 x 10 70 x 7 Bench dips 10 x 3 Superset Side raises 15lbs x 12 15 x 15 20 x 10 Seated overhead ext 35lbs x 15 45 x 10 55 x 5 Lying tricep ext 20lbs x 10 x3 sets Upright row 40lbs x 10 50 x 12 60 x 10 Dumbbell front raises 15lbs x 10 x 3 sets Push downs 90 x 10 100 x 10 110 x 9
  11. March 22 Leg day Pushups 25 20 20 20 15 —----- 100 Zercher squats 40lbs x 10 60 x 10 80 x 10 90 x 10 110 x 10 Pushups 20 20 15 15 15 15 ------ 100 Leg press 90lbs x 20 180 x 20 270 x 15 360 x 10 450 x 5 Leg ext 70 x 15 80 x 10 90 x 10 Seated leg curl 80 x 10 90 x 10 100 x 10
  12. Today's workout for March 21 was Biceps and Triceps Pushups 10 x 5 = 50 Barbell curl 40lbs x 12 50 x 10 60 x 10 70 x 8 Preacher curl this is + what ever the bar weighs 20lbs x 10 40 x 10 50 x 7 Pushup 10 x 5 = 50 Giant set Seated over head ext 40lbs x 10 50 x 10 x 2 Bench dips 10 x 3 + 20 =50 Alt. hammer curl 25lbs x 12 30 x 10 35 x 10 40 x 10 Lying barbell ext 40lbs x 12 50 x 10 x 2 Dips 10 x 5 = 50 Push downs 70 x 10 80 x 10 90 x 10
  13. Today or rather yesterday because this is actually yesterday's workout. I biked 15.72 miles on my bike. Just using the bike to get around instead of the car. One of these trips included a bike to the gym and back. So here is the workout for yesterday March 20 Today was Back day and I am continuing to do pushups in between sets today's pushups totaled 145 Giant set Push ups 15 10 10 5 --------- 40 Dumbbell row 55lbs x 10 60 x 10 70 x 10 Dumbbell pullover 40lbs x 12 50 x 10 55 x 10 Seated row 100 x 12 110 x 12 120 x 10 130 x 10 Pushups 15 15 15 15 ----------- 60 V grip pull down 100 x 10 110 x 10 120 x 10 130 x 8 Pushups 10 15 10 10 ---- 45
  14. Today was perfect weather and I biked every where that I needed to go today, including my first bike ride to school. I put in 19.71 miles on my bike today, Yay! Today's workout was Chest and Shoulders I also threw in a total of 100 pushups in between sets. Pushups 20 Incline bench 40lbs x 15 80 x 10 90 x 10 110 x 10 Push up 15 Incline dumbbell 40lbs x 10 50 x 10 60 x 5 Pushups 10 Incline flyes 25lbs x 10 30 x 10 35 x 10 Pushups 10 Dumbbell bench 50lbs x 10 60 x 10 60 x 8 Pushups 10 Dips 10 reps x 3 sets Pushups 10 Side raises 10lbs x 15 15 x 10 20 x 10 Pushup 10 Dumbbell shoulder press 30lbs x 10 35 x 10 40 x 10 Push ups 10 Dumbbell shrugs 55lbs x 15 60 x 15 65 x 15 70 x 10 Pushups 5 Seated side raises 15lbs x 10 x 2 sets!!
  15. March 17 Leg day Today was my first leg day in weeks. I could tell you why but it would just sound like one long excuse, but believe me I like doing legs and can't believe that I hadn't done them in a while. Today was another 200 push day. Maybe next time I will short for 300 Push ups 10 x 5sets = 50 Superset Front squat Bar x 10 60 X 10 80 x 4 (This set did not feel right so I stopped) Push ups 10 x 2 = 20 Squat 80 x 10 90 x 10 110 x 10 130 x 10 150 x 6 Push ups 10 x 5 = 50 Pushups 10 x 3 = 30 Leg press 90 x 10 270 x 10 360 x 10 450 x 8 Pushups 10 x 5 = 50 Superset Pushups 10 x 5 = 50 Straight leg dead lift 40 x 10 90 x 10 110 x 10
  16. March 15 Back Day Biked 10.37 miles and that was just to get me where I needed to go, To the gym, to some appointments. Also trying a new thing actually it's an old thing I'm doing push ups in between sets. The previous work work I did a total of 100 this work out I did 200. Push ups are one of those exercises that comes easy to me, probably because I did so many when I was in the military. Seated row 80 x 12 90 x 12 100 x 12 110 x 10 120 x 10 Superset Barbell row 90 x 10 130 x 6 130 x 5 Pushup 50 20 15 x 2 sets Superset T-Bar 45 x 10 70 x 10 90 x 8 Push up 50 15 x 3 sets 5 Superset V grip pull down 80 x 12 90 x 12 100 x 12 110 x 10 120 x 10 Push ups 60 15 X 4 Super set Dumbbell shrugs 45 x 15 50 x 15 55 x 15 60 x 15 Push ups 40 10 x 4
  17. Biked 6.13 miles to and from the gym March 14 chest and Shoulder Bench Bar x 12 90lbs x 12 130 x 8 150 x 1 Dumbbell bench 50lbs x 10 55 x 10 60 x 10 Incline bench 80lbs x 10 90 x 10 110 x 6 Incline flyes 25lbs x 10 30 x 10 35 x 10 Side raises 15lbs x 10 x 2 20 x 10 Superset Pushups 10 reps x 4 sets Barbell standing Shoulder press 40lbs x 10 60 x 10 70 x 5 Super set Upright rows 50lbs x 10 60 x 10 70 x 6 Push ups 10 set x 6
  18. March 13 Biceps and Triceps Biked 6.19 miles to and from the gym Barbell curl Bar x 12 60lbs x 10 70 x 10 80 x 3 Superset Bench dips 10 x 5 sets Preacher curl - not sure how much the bar weighs it's a light if someone knows let me know 20lbs x 12 30 x 12 40 x 10 50 x 10 Superset Alternating hammer curls 25lbs x 10 30 x 10 35 x 10 40 x 10 45 x 8 Bench dips 10 reps x 6 sets Seated over head extensions 40lbs x 10 45 x 10 50 x 10 V push downs 70 x 10 80 x 10 90 x 10 100 x 10
  19. Today biked about 13.29 miles today, just getting around town. Today was Back day Barbell row 40lbs x 15 60 x 15 80 x 12 90 x 10 110 x 10 Dumbbell row 55lbs x 10 65 x 10 70 x 10 75 x 10 T bar 45lbs x 15 70 x 10 90 x 10 100 x 7 V pulls down 80 x 12 90 x 12 100 x 12 110 x 12 120 x 10 Wide grip pull down 90 x 10 100 x 10 110 x 10 120 x 7 Barbell shrugs 90lbs x 15 130 x 15 150 x 10 170 x 10 Dumbbell shrugs 50lbs x 15 55 x 12 60 x 10 65 x 10 70 x 10
  20. Today I biked over 8 miles today including biking to the gym and the weather was great, 60 degrees in Philly Today's workout was Chest and Shoulders Incline dumbbell bench 35lbs x 12 40 x 10 45 x 10 50 x 10 55 x 10 60 x 4 Dumbbell bench 55lbs x 10 60x 10 65 x 6 Dumbell flyes 25lbs x 12 30 x 12 35 x 10 40 x 6 Decline bench 90lbs x 12 130 x 6 130 x 5 Side raises 15lbs x 10 20 x 10 x 2 Dumbbell shoulder press 30lbs x 12 35 x 10 40 x 10 Upright row 40lbs x 10 50 x 10 60 x 10 One are side raise 15lbs x 10 20 x 10
  21. Biked 2.68 Miles to the gym and on the way home biked 7.58 miles Biceps and Triceps Barbell curl 40lbs bar x 12 50 x 12 60 x 10 70 x 8 Preacher curl 20 x 10 40 x 10 50 x 10 55 x 4 Reverse preacher curl 10lbs x 15 20 x 10 x 2 Superset Dumbbell over head extensions 35 x 10 40 x 12 45 x 10 50 x 10 55 x 8 Alternating curls 20 x 12 25 x 12 30 x 10 35 x 6 Lying tricep extensions 15lbs x 20 20 x 15 25 x 10 V push downs 70 x 15 80 x 12 90 x 10 Cable curls 60 x 12 70 x 12 80 x 12 Push downs 80 x 12 90 x 10 100 x 10
  22. March 1 Back Seated row 90 x 12 100 x 12 110 x 12 120 x 12 130 x 10 Reverse pec deck 50 x 12 60 x 12 70 x 10 T bar 45 lbs x 12 70 x 10 80 x 10 90 x 10 Dumbbell row 60lbs x 10 70lbs x 10 80 x 8 85 x 6 Barbell row 40 x 12 90 x 10 110 x 10 130 x 5 Shrugs 90lbs x 15 110 x 15 130 x 15
  23. Chest and Shoulders Feb 28 Back to gym after an unexpected break Superset Incline db bench 35lbs x 12 40 x 12 50 x 10 55 x 6 Hammer strength bench 90lbs x 10 90 x 8 90 x 9 Dumbbell bench 50lbs x 10 55 x 10 60 x 9 65 x 4 Decline dumbbell bench 50lbs x 10 55 x 10 60 x 7 Pec dec 90 x 10 100 x 10 x 2 Shoulders Barbell standing shoulder press 40lb bar x 15 60 x 10 80 x 2 70 x 8 Upright rows 60 x 10 70 x 10 80 x 4 Dumbbell shoulder press 30lbs x 12 35 x 10 45 x 2 grabbed by mistake 40 x 8 Side raises 15 x 12 20 x 10 x 2
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