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Posted: Fri May 09, 2008 10:13 am
by iceman111
FRI May 9, 2008
Woke up at 4:00 AM
Started at 5:30 AM
Warmup: 5 minutes on treadmill
PULL Routine #3
Back (Lats)
1. Cable Front Pulldown 135 lbs @ 8
2. Cable Front Pulldown 135 lbs @ 8
3. Cable Front Pulldown 135 lbs @ ?
Hamstrings
1. Lying Leg Curl 125 lbs @ 8
2. Lying Leg Curl 125 lbs @ 8
3. Lying Leg Curl 125 lbs @ ?
Back (General)
1. Cable Seated Row 135 lbs @ 8
2. Cable Seated Row 135 lbs @ 8
3. Cable Seated Row 135 lbs @ ?
Deltoid (Side)
1. BB Upright Row 90 lbs @ 8
2. BB Upright Row 90 lbs @ 8
3. BB Upright Row 90 lbs @ 8
Biceps
1. BB Preacher Curl 90 lbs @ 8
2. BB Preacher Curl 90 lbs @ 6
3. BB Preacher Curl 90 lbs @ 4
Abdominal
1. Cable Crunch 60 lbs @ 50
2. Cable Crunch 75 lbs @ 50
Obliques
1. Wtd. 45° Side Bends 35 lbs @ 25
** EXTRA **
Deltoid (Front)
1. DB Military Press R/30 lbs x 8
DB Military Press L/35 lbs x 8
2. DB Military Press R/30 lbs x 8
DB Military Press L/35 lbs x 8
I did the above to correct the imbalance of my shoulders.
Approx. 50 minutes
Also walked 2 miles.
Posted: Fri May 09, 2008 3:38 pm
by iceman111
Saturday and Sunday I will be taking off.
Posted: Mon May 12, 2008 11:48 am
by iceman111
MON May 12, 2008
Woke up at 6:00 AM
Too late to run. Will try tonight.
Want to run for 1 hour. Start at about 8PM if possible.
Posted: Tue May 13, 2008 11:26 am
by iceman111
TUE May 13, 2008
Woke up at 4:20 AM
Started at 6:00 AM
Warmup: none
PUSH Routine #3
Chest (General)
* Increased weight from 50 to 55 lbs.
1. DB Pullover 55 lbs x 8
2. DB Pullover 55 lbs x 8
3. DB Pullover 55 lbs x 12
* Might be able to increase weight again since last rep was 12.
Quadriceps
1. DB Lunge 2/40 lbs x 8
2. DB Lunge 2/40 lbs x 8
3. DB Lunge 2/40 lbs x 8
Chest (Upper)
1. DB Incline Bench Press 2/55 lbs x 8
2. DB Incline Bench Press 2/55 lbs x 8
3. DB Incline Bench Press 2/55 lbs x 8
Deltoid (Front)
1. DB Military Press 2/40 lbs x 8
2. DB Military Press 2/40 lbs x 8
3. DB Military Press 2/40 lbs x 6
Quadriceps
1. DB Front Squat 2/50 lbs x 8
2. DB Front Squat 2/50 lbs x 8
3. DB Front Squat 2/50 lbs x 8
Calves (General)
1. Seated Calf Extension 140 lbs x 8
2. Seated Calf Extension 140 lbs x 8
3. Seated Calf Extension 140 lbs x 8
Triceps
1. DB Triceps Extension 2/40 lbs x 8
2. DB Triceps Extension 2/40 lbs x 8
3. DB Triceps Extension 2/40 lbs x 5
** EXTRA **
None. Not enough time.
Approx. 50 minutes
Also walked 2 miles.
Posted: Fri May 16, 2008 1:13 pm
by iceman111
FRI May 16, 2008
Woke up at 4:00 AM
Started at 5:30 AM
Warmup: 10 minutes on treadmill
PULL Routine #3
Back (Lats)
1. Cable Front Pulldown 135 lbs @ 8
2. Cable Front Pulldown 135 lbs @ 8
3. Cable Front Pulldown 135 lbs @ 8
Hamstrings
1. Lying Leg Curl 125 lbs @ 8
2. Lying Leg Curl 125 lbs @ 8
3. Lying Leg Curl 125 lbs @ 10
Back (General)
1. Cable Seated Row 135 lbs @ 8
2. Cable Seated Row 135 lbs @ 8
3. Cable Seated Row 135 lbs @ 8
Biceps
1. BB Preacher Curl 90 lbs @ 8
2. BB Preacher Curl 90 lbs @ 6
3. BB Preacher Curl 90 lbs @ 4
Deltoid (Side)
1. BB Upright Row 90 lbs @ 8
2. BB Upright Row 90 lbs @ 8
3. BB Upright Row 90 lbs @ 8
Abdominal
1. Cable Crunch 70 lbs @ 12
2. Cable Crunch 70 lbs @ 15
* Used a different machine the worked differently and it completely screwed me up.
** EXTRA **
Deltoid (Front)
1. BB Bench Press 50 lbs x 20
1. BB Military Press 50 lbs x 4
Approx. 50 minutes
Also walked 2 miles.
Didn't run Wed or Thu. Will run this weekend.
Posted: Mon May 19, 2008 10:49 am
by iceman111
MON May 19, 2008
Woke up at 4:00 AM
Started at 6:00 AM
Run day. Ran indoor at the gym.
380 calories
2.6 miles
30 minutes
Started at about 5 MPH & got up to 8 MPH. I want to start running a 5K. This is an option on the new treadmills at the gym. Good run. Could have done more if I had the time.
Posted: Wed May 21, 2008 8:26 am
by iceman111
WED May 21, 2008
Tried a new approach to running. Ran a 5K. I'll try to better the time instead of increasing the time and distance on the treadmill.
5k
30:10
370 cal
HR 165
Posted: Fri May 23, 2008 4:19 am
by iceman111
FRI May 23, 2008
Woke up at 4:00 AM
Started at 5:30 AM
Warmup: 5 minute run
PUSH Routine #3
Chest (General)
**** Increased weight from 55 to 60 lbs
1. DB Pullover 60 lbs x 8
2. DB Pullover 60 lbs x 8
3. DB Pullover 60 lbs x 10
**** Might be able to do more.
Quadriceps
1. DB Lunge 2/40 lbs x 8
2. DB Lunge 2/40 lbs x 8
3. DB Lunge 2/40 lbs x 8
Chest (Upper)
1. DB Incline Bench Press 2/55 lbs x 8
2. DB Incline Bench Press 2/55 lbs x 8
3. DB Incline Bench Press 2/55 lbs x 8
Quadriceps
1. DB Front Squat 2/50 lbs x 8
2. DB Front Squat 2/50 lbs x 8
3. DB Front Squat 2/50 lbs x 8
Deltoid (Front)
1. DB Military Press 2/40 lbs x 8
2. DB Military Press 2/40 lbs x 8
3. DB Military Press 2/40 lbs x 8
Calves (General)
1. Seated Calf Extension 140 lbs x 8
2. Seated Calf Extension 140 lbs x 8
3. Seated Calf Extension 140 lbs x 8
Triceps
1. DB Triceps Extension 2/40 lbs x 8
2. DB Triceps Extension 2/40 lbs x 8
3. DB Triceps Extension 2/40 lbs x 8
** EXTRA **
Deltoid (Front) - DB Military Press 2/30 lbs x 12
Deltoid (Side) - DB Lateral Raise 30 lbs x 10
Approx. 60 minutes
Also walked 2 miles.
