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Everything posted by lawsonsj
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Robert's Return to the Forum Journal
lawsonsj replied to robert's topic in Online Training Journals & Blogs
Thanks for bringing the forum back -
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
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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.
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Hey C.O. Decided to check my post here and discovered your comment. I'm still training hard, just not posting. How are you?
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Moving to New York just for the summer
lawsonsj replied to lawsonsj's topic in Regional Events and Discussions
@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 -
Moving to New York just for the summer
lawsonsj replied to lawsonsj's topic in Regional Events and Discussions
Thank you I will check it out and see if it will work Thank you -
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
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Cool so this forum is not dead
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Is this thread dead? Thinking about competing again looking to connect with other female bodybuilders
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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.
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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
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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
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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
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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
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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
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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!!
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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
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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
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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
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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
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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
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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
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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
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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
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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