ExRx.net

Exercise Prescription on the Net
It is currently Tue Sep 02, 2014 4:45 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 246 posts ]  Go to page Previous  1 ... 4, 5, 6, 7, 8, 9, 10 ... 17  Next
Author Message
 Post subject:
PostPosted: Sun Jun 22, 2008 1:45 pm 
Offline
Junior Member
Junior Member
User avatar

Joined: Fri Nov 10, 2006 12:08 pm
Posts: 299
6/22/08:

Military Press:
70x10
110x5
120x5

Calf raise:
180x10rx3s

Side Lateral raise:
34x10
34x10
35x8

Behind the Neck Press:
40x5
50x5
55x5
60x5
65x5
70x5
75x5

Rear Delt Row:
170x8rx3s

Shrug:
130x5
150x5
180x5
190x5
195x5
200x5
205x5
210x5

Self Resistance Neck
all 4 directions for 10 second hold each

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


Top
 Profile  
 
 Post subject:
PostPosted: Tue Jun 24, 2008 9:05 pm 
Offline
Junior Member
Junior Member
User avatar

Joined: Fri Nov 10, 2006 12:08 pm
Posts: 299
6/24/08:

Sumo DL:
210x5
250x5
285x5
312.5x5

Pullovers:
75x8rx3s

Pendlay Row:
130x5
150x5rx4s <stay at 150 and work on form

Close Grip Underhand BW chinups
x9, x5
x5

Prone INcline Curl:
75x8
75x7
75x7

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


Top
 Profile  
 
 Post subject:
PostPosted: Wed Jun 25, 2008 5:57 am 
Offline
Junior Member
Junior Member
User avatar

Joined: Fri Nov 10, 2006 12:08 pm
Posts: 299
I've started a new routine. Here is what it looks like.

Sunday:
Behind the Neck Press
Upright Row (or side lateral raise)
Military Press
Rear Delt Row
Shrug
Self Resistance Neck

Monday:
Run or Rest

Tuesday:
Sumo Deadlift
Pullovers
Pendlay row
Chin ups (close grip)
Prone Incline Curl

Wed:
Run or rest

Thursday:
Flat Bench
Incline Bench
Sumo rack width dips
Standing Triceps Extension
Lying Triceps Extension

Friday:
run or rest

Sat:
Full Back Squats
SLDL
Sumo Squats
Good Mornings
Calf raise

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


Top
 Profile  
 
 Post subject:
PostPosted: Fri Jun 27, 2008 12:15 pm 
Offline
Junior Member
Junior Member
User avatar

Joined: Fri Nov 10, 2006 12:08 pm
Posts: 299
6/27/08:

Flat Bench:
90x5
113x5
135x5
158x5
180x3

Incline Bench: <Do first next time
110x5
120x5
125x3
110x4

Sumo Rack width dips (hard)
BW x5, x4
couldn't do a third set

Standing Triceps ext;
60x8
60x7
60x7

Lying Triceps Ext:
50x5
60x8rx4s <add 5 pounds min

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


Top
 Profile  
 
 Post subject:
PostPosted: Sat Jun 28, 2008 3:43 pm 
Offline
Junior Member
Junior Member
User avatar

Joined: Fri Nov 10, 2006 12:08 pm
Posts: 299
6/28/08:

Full Squats:
105x5
133x5
160x5
185x5
210x5

SLDL:
200x8
200x8
200x5

Sumo Squats: <Do these 1st next time
130x5
170x5
180x5
180x5

Good Mornings:
80x5
85x8
90x10
95x10
95x8

Calf Raises:
180x10rx3s

After 5 minute break:
1.8 mile run in 18:55

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


Top
 Profile  
 
 Post subject:
PostPosted: Sun Jun 29, 2008 1:08 pm 
Offline
Junior Member
Junior Member
User avatar

Joined: Fri Nov 10, 2006 12:08 pm
Posts: 299
6/29/08:

Behind the Neck Press:
60x5
65x5
70x5
75x5
80x5

Side Lateral Raise with palms facing backwards
10# x 10r
15# x10r x10r x 8r

Military Press:
70x5
90x5
110x5
120x4
100x8

Rear Delt Row:
170x5
175x6rx4s

Shrug:
200x5
205x5
210x5
215x5
215x5

Self Resistance Neck hold all 4 directions for 10 seconds each

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


Top
 Profile  
 
 Post subject:
PostPosted: Wed Jul 02, 2008 6:01 am 
Offline
Junior Member
Junior Member
User avatar

Joined: Fri Nov 10, 2006 12:08 pm
Posts: 299
7/2/08:

Sumo DL:
200x5
235x5
275x5
313x2

Pullovers:
70x8
75x8
75.5x8

Pendlay Row:
80x5
100x5
120x5
140x5
145x5 <touched chest 1st 3 times
145x5 <touched chest 1st 3 times

Close Grip Underhand BW chinups
x10
x8
x5

Prone Incline Curl:
75x8rx3s (hard towards end)

Curl:
75x8rx3s (hard towards end)

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


Top
 Profile  
 
 Post subject:
PostPosted: Fri Jul 04, 2008 10:37 am 
Offline
Junior Member
Junior Member
User avatar

Joined: Fri Nov 10, 2006 12:08 pm
Posts: 299
7/4/08:

AM weight: 183.2

Incline Bench:
60x5
80x5
100x5
110x5
130x5
135x2

Flat bench:
130x5
150x5
160x3
130x8
135x5

Decline Bench:
90x5
110x5
130x5
150x5

NEXT TIME: DECLINE; FLAT; INCLINE

Lying Triceps Ext:
65x8
70x8
75x7

Skull Crushers:
40x5
50x8
50x8
50x6

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


Top
 Profile  
 
 Post subject:
PostPosted: Sun Jul 06, 2008 5:46 pm 
Offline
Junior Member
Junior Member
User avatar

Joined: Fri Nov 10, 2006 12:08 pm
Posts: 299
7/6/08:

1.8 mile run in 17:03

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


Top
 Profile  
 
 Post subject:
PostPosted: Thu Jul 10, 2008 9:11 pm 
Offline
Junior Member
Junior Member
User avatar

Joined: Fri Nov 10, 2006 12:08 pm
Posts: 299
7/10/08:

Full Squats:
110x12
180x10
180x10

SLDL:
180X8
190X8
195X8

cALF RAISE:
180x14
180x14
180x12

Horrible hot and humid in garage 86 degrees with 65% humidity need to workout in early AM. Felt nauseous at one point.

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


Top
 Profile  
 
 Post subject:
PostPosted: Fri Jul 11, 2008 5:53 am 
Offline
Junior Member
Junior Member
User avatar

Joined: Fri Nov 10, 2006 12:08 pm
Posts: 299
Sampson7 wrote:
7/10/08:
Horrible hot and humid in garage 86 degrees with 65% humidity need to workout in early AM. Felt nauseous at one point.


It's the humidity that's killer here. Now, at 6:00 in the morning, it's 75 degrees and 94% humidity, with clear skies. I plan on doing most workouts about 3:30 AM because of this.

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


Top
 Profile  
 
 Post subject:
PostPosted: Sat Jul 12, 2008 9:44 am 
Offline
Junior Member
Junior Member
User avatar

Joined: Fri Nov 10, 2006 12:08 pm
Posts: 299
These are going to be long workouts. This one was 2 hours, and there were no specific breaks, only to drink water, and setup exercises.

7/12/08:
Seated 80 degree OH Press tri-setted with Bent Over Row and Standing Bent Over Lateral Raises:

Seated 80 degree OH Press:
90x12
100x10, 8, 8, 6

Bent Over Row:
130x12
140x10,8,8,6

Standing Bent Over Lateral Raises:
20x8,8,8,8,8 <add weight

Flat Bench, tri-setted with Perpendicular Bench Pullovers, and Pendlay Row:
Flat Bench:
130x12,10,8,7

Pullovers:
50x12,10,8,6

Pendlay Row:
130x12,10,8,8

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


Top
 Profile  
 
 Post subject:
PostPosted: Sun Jul 13, 2008 9:29 am 
Offline
Junior Member
Junior Member
User avatar

Joined: Fri Nov 10, 2006 12:08 pm
Posts: 299
7/13/08:

Sumo Squats, Tri-setted with SLDL and Calf Raises:

Sumo squats:
130x12
150x12
150x10

SLDL:
130X12
150X12
150X10

Calf Raise:
130x12
150x12
150x12

Full Squats:
150x15
130x12
130x12
140x8

Sumo DL:
200x10
240x8
245x5
250x6
275x5

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


Top
 Profile  
 
 Post subject:
PostPosted: Mon Jul 14, 2008 9:53 pm 
Offline
Junior Member
Junior Member
User avatar

Joined: Fri Nov 10, 2006 12:08 pm
Posts: 299
7/14/08:

Dumbell Internal Rotation:
10#x20r
15#x15rx3s

Dumbell Upright External Rotation:
15#x15rx4s
15#x11r

BB Wrist Curls tri-setted with Reverse BB Curls and Close Grip Bench:

BB Wrist Curls: 60#x20r; 15#x4s
Reverse BB Curls: 40# x18r; 40# x10,8,8,8
Close Grip Bench: 60x12; 90x15; 110x12; 100x15, x9

Curl Supersetted with Triceps dips:
80#x8rx3s
Triceps dips: 8,8,6

Prone INcline Curl: 70#x8rx3s
Lying Triceps ext: 70#x8,8,6

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


Top
 Profile  
 
 Post subject:
PostPosted: Wed Jul 16, 2008 6:41 am 
Offline
Junior Member
Junior Member
User avatar

Joined: Fri Nov 10, 2006 12:08 pm
Posts: 299
7/16/08:

Seated 80 degree Oh press Supersetted with Bent Over row:
Press: 90x12< started with too much weight
80x10
85x8
90x6

Row:
130x12< weight too high
110x10
120x8
120x6

Incline Bench SS with Pullovers
Bench: 90x12
100x10
110x8
120x3

PO:
50x12
55x10
60x8
65x6

Pendlay Row:
90x8
110x8
120x8
122x8
OK to add 5#

Curl Trisetted with Tri dips and stand tri ext:
Curl:
60x12
80x10
90x8
95x6

Dips: 6,6,6,4

TE:
50x10,10,7
45x7

_________________
Location: Louisiana, USA
Height: 6'-2"
Weight: 188 pounds
Experience: 5 years
Age: 55


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 246 posts ]  Go to page Previous  1 ... 4, 5, 6, 7, 8, 9, 10 ... 17  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 5 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group