Jump to content

lawsonsj

Members
  • Posts

    98
  • Joined

  • Last visited

Posts posted by lawsonsj

  1. 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.

  2. 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

  3. 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

  4. 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

  5. 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

  6. 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!!

  7. 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

  8. 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

  9. 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

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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

×
×
  • Create New...