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Post by Roger on Jul 3, 2009 12:11:02 GMT -5
Thanks Chris
7/23/09 Calves & Legs Standing calf plate wt.90x15 140x10 180x9 230-2x6 Seated calf plate wt. 70x12 80x10 90x8 100x6 Tibia raises -no wt-2x20 25 lb plate on toesx18 Left leg only standing calf BWT-12-12-8 Squats- to the bottom-bar x20 95x10 135x8 185x6 225x4 1/4 Squat-275x5 Romanian Deadlift-185x10 225x8 275x6 275x6 Med X Lying Leg Curl-140x12 150x12 160x9 170x6 170x5.5 Leg Press- 1 plate a side 230lbsx25
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Post by fit on Jul 5, 2009 16:44:05 GMT -5
How do you do tibia raises?
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Post by Roger on Jul 6, 2009 4:11:14 GMT -5
How do you do tibia raises? Reverse calf raise, keep heels on floor raise toes up.With no weight I do them standing the wrong way on standing calf. Puts a little meat on front of legs making calves look bigger. Need all the help I can get. LOL
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Post by Roger on Jul 6, 2009 10:14:49 GMT -5
7/6/09 Cardio/Chest/Front-Side Delts/Tricep Hit-Bike-16 min-work resistance-4 rest-1 Calories-134.4 Flat DB Press-40x20 60x12 75x7 75x7 Incline DB-65x8 65x6 Decline Press-160x4=crap 160x7 w/spot Standing Military Press-95x7 95x7 DB Side Laterals-20x15 25x12 30x10 Cable Pushdowns-reverse grip to regular-20x15 ea. 25x15 ea. 1-Arm DB Ex-20x15 25x11 30x6 Reverse grip cable-50lbsx50 too light
BWT-139.6 BF-8.5
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Post by Roger on Jul 8, 2009 14:59:45 GMT -5
7/8/09 Calves/Traps/Legs Standing Calves BWT+90x20 140x12 180x10 230x8 240x7 Superset w/ Shrugs on Standing Calves-90x20 140x12 180x10 230x8 240x8
Seated Calf-BWT+70x12 90x10 100x10 110x8 Superset w/ HS Shrugs-180x20 270x15 360x10 360x8
HS Seated Leg Curls-70x15 90x12 100x8.5 115x6.5 Superset w/ Left leg only BWT calf raises-4 x failure
Leg Press all the way down-1 plate a sidex12 2x10 2+25x8 2+25x5 Superset w/ Stiff leg deads-135x10 185x8 225x8 225x8
Adduction-140x12 160x10 160x11 Superset w/ Abduction-120x8 120x10 120x9
DAMN BIKE-interval 16 min work-6 rest 2 BWT-139.4 BF-7.9
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Post by Roger on Jul 9, 2009 8:57:41 GMT -5
7/9/09 Back & Tricep Neutral Grip Pullups- BWT x15-11-9-6=41 DB Rows-70x12 75x10 80x10 85x10 Reverse Grip BOR- 135x10 185-2x8 185x9 Rack Deads bottom of knee-225x10 275x6 315x5 365x5 405x2[went to overhand grip,not as strong YET!] EZ-Bar Pullovers on Decline-40lbsx12 40x11 40x15
Smith closegrip Press- 45 a sidex12 55x8 55x8 45x11 1-arm at a time DB Kickbacks-20x12 25x12 30x8 1-arm cable EX just right arm-20x27 25x11 30x7-30 sec between sets
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Post by Roger on Jul 10, 2009 10:31:34 GMT -5
7/10/09 Shoulders & Bicep/ Cardio DB Laterals-20lbs-6x10 Alternating Front DB Raises-25lbs-2x10 Seated Bent Over DB Laterals-35lbs-4x10 HS Shoulders press-55lbs a side-4x10
Seated on decline bench Barbell curls-65lbs-4x10 each set slide down bench a little Incline Alternating DB curls-25-4x10 Lying on bench arm straight up 1 arm cable curls-20x15 25x15 30x11
BWT 138.8 BF 8.0
Came home walked 2 miles in just under 30 min {end of vacation week GREAT DAY so far}
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Post by Roger on Jul 11, 2009 5:19:06 GMT -5
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Post by Roger on Jul 12, 2009 14:36:10 GMT -5
7/12/09 Chest & Abs Decline Press- 3 warmup sets 160x8 160x6 185x4- had a spotter, he helped too much so I racked it. Incline DB- 65x9 65x7 50x12.5 Flat DB Press-75x4 70x6 65x7.5 Flat DB Flyes-25x20 30x15 35x11 HS Wide Grip-45 a side x 34 rest 10 sec x 11 rest 10 sec x 9 Abs Superset Bench Knee Ups-3x30 W/ Rocky V's 3 sets to failure Twisty Stick -5 minutes
BWT 141.2 BF 7.6 Cardio- walk Jack Robbins Road 2 miles just under 30 min
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Post by Roger on Jul 19, 2009 4:38:52 GMT -5
7/19/09 Have been working 12 hour day most of the past week. Really screwing up my training. Got off in 11 Friday so worked out at home. 7/17/09 Chest Incline Press 95x12 115x10 135x8 145x6 155x3 165x1 Flat bench-135x10 155x5 175x2 Decline DB-40x20 rest 30 secx16 rest 30 secx9 [got to get bigger DB for house] Incline DB Flyes ascending set-20x10 25x10 30x10 Walk/Run Jack Robins Road 2 miles
BWT 141 BF 7.9 was not at my strongest, but felt great just to be able to lift.
7/18/09 Had some equipment go down at work, only worked 7 hours went to gym Back DB Rows-50x15 70x10 80x10 90x10 110x7 Chest supported T-Bar-45x15 70x12 90x10 115x10 135x7 BWT Pullups-11-10-10-9 Stiffarm cable pulldowns-100x12-10-10
Never really got into it [just too drained from too much work] Going to meet Fred at Anytime this morning at 6 AM. Hoping to have a KICK ASS LEG DAY
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Post by Roger on Jul 25, 2009 5:15:30 GMT -5
7/25/09 Have not been posting because I am working 11-12 hours days. I am working out, just have not been keeping track of it. Just trying to get it done. We are off today going to blast legs with my man Fred at Anytime at 6AM. Glad to see every one else is hitting it hard.
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Post by fit on Jul 25, 2009 5:37:52 GMT -5
I understand long days, brother! Hang tough and get it done! Thanks for all your encouragement and inspiration too! I hit legs two days ago and today going down stairs is an adventure
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Post by masterschamp on Jul 31, 2009 7:24:05 GMT -5
Just keep banging away, Roger.........
Keith
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Post by Roger on Aug 2, 2009 5:54:25 GMT -5
Thanks Chris and Keith.We are going back to normal hours tomorrow, for a while I HOPE!Life really works better for me when they do it my way LOL
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Post by Roger on Aug 2, 2009 5:59:25 GMT -5
8/01/09 Shoulders and Traps Seated DB Press-40x12 45x12 50-2x12 Standing side Laterals-25lbs 3x12 Seated bent over Rear DB Laterals-45lbs 4x10 Standing Front Cable raises-50lbs 3x12 50lbs x10 Barbell Shrugs-135x20 185x15 225-2x12
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Post by mrky03 on Aug 2, 2009 17:20:03 GMT -5
Way to hang in there Roger!
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Post by Roger on Aug 4, 2009 5:00:26 GMT -5
Way to hang in there Roger! Thanks Joel, hopefully this week is back to normal
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Post by Roger on Aug 4, 2009 5:05:43 GMT -5
8/03/09 Chest & Bicep Bench Press- 2 wu sets 155-6x6 Incline DB-35x12 70x6 70x7[slight spot] HS Decline 70lbs a side-15-11-10.5
BB Curls-45x20 65x10 85-2x6 Incline Hammer curls alternating arms-30x6 30x7 30x8
Trying to get some strength back, having trouble with chest.
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Post by fit on Aug 4, 2009 6:09:05 GMT -5
All in good time, sir!
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Post by Roger on Aug 4, 2009 18:14:09 GMT -5
8-o4-09 Calves & Legs Standing Calf Raises-BWT+90lbsx15 BWT+180-4x12 Seated Calf-BWT+70lbs 4x12 Squats-95x12 135x8 185-2x6 1/4 Squats 225 -2x8 got to get back into these have not done in a while HS Leg Curls-70lbsx15 90x10 90x8 90x8 1 Leg Dropset-45x8 35x8 25x8 Med X Leg Ex-50lbsx100
BWT 143.8 BF 8.8
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