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Posts posted by lawsonsj
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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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@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
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Thank you I will check it out and see if it will work
Thank you
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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
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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
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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
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60
V grip pull down
100 x 10
110 x 10
120 x 10
130 x 8
Pushups
10
15
10
10
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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
Robert's Return to the Forum Journal
in Online Training Journals & Blogs
Posted
Thanks for bringing the forum back