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Post by RUBICON19 on Jul 6, 2007 19:31:10 GMT -5
Legs today... doing this from memory I believe it was: DB Step-ups (onto bench) 45# 10R/10l x5 Ham curls 120 10x5 Leg Press 340 10x5 Standing calves 255 10x5 Seated 150 10x5 Step ups are brutal, arent they?
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Post by fit on Jul 7, 2007 12:05:07 GMT -5
Step ups are brutal, arent they? Indeed! OK- time to catch up. Here was Friday's arm workout. Phase II, Strength/Mass, week 1: DB Curls 25 10x5 Single DB preachers 20 10x2 25 10x4 Concentration 25 10x5 Decline CGBP 135 10x5 v-bar press-downs 60 10x5 single-arm overhead db-ext's 20 10x4 And today's shoulder/delts/calves workout. Phase II, Strength/Mass, week 1: Worked out at a new gym. Different equipment so different weights than I was accustomed to, especially on seated calf. Standing military BB: 85 10x3/9/8 seated Arnold DB: 30 10x5 Standing front delts: slow negs 15 10x5 Standing side delts: slow negs 20x10 15 10x4 bent-over rear delt dbs: slow negs, 20 10x5 Standing calves 240 10x3 Donkey calves 140 10x4 Seated calves 90 10x4
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Post by fit on Jul 8, 2007 12:55:43 GMT -5
CArdio only today... that is, if three hours cleaning and building shelves in the 110 degree garage counts as a workout.
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Post by chanman83 on Jul 8, 2007 13:16:25 GMT -5
CArdio only today... that is, if three hours cleaning and building shelves in the 110 degree garage counts as a workout. hah I think I'll be joining you with basically the same but its 96 here in va. Since I sent my mom on vacation... I'm playing MR. MOM this week
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Post by fit on Jul 16, 2007 7:57:05 GMT -5
Still here! Been working in Reno (aka hell hole ) for the last week. Had decent access to healthy eating and a fair gym so I did cardio and total body 3x's. Helped to lean-out some. I think this week I'll start going back to total body rather than body-part splits and am back on the low-carb cycle. Cheers!
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Post by fit on Jul 16, 2007 11:03:58 GMT -5
M-W off from work w00t!
Chest this morning
Inc BB: wu's then 4 sets @125x8 Flat BB: 4 sets @ 135x8 Slow Cable flyes 4 sets @ 80x8 Push-ups arms elevated to failure 20/19/15 slow weighted cable crunches 4 sets 80x10 leg raises 12x4
10 minutes elliptical intervals.
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Post by fit on Jul 17, 2007 9:57:49 GMT -5
Legs Today
Press: 360 8x5 270x15 Curls 130 8x5 Ext 160 8x5 Standing Calves 275 8x5 Seated 160 8x5
Going for a two hour canyon hike climb shortly as cardio/recreation.
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Post by Tim Wescott on Jul 17, 2007 20:06:06 GMT -5
Goos workouts! #arockon6ha#
That canyon hike sounds cool !
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Post by fit on Jul 17, 2007 22:10:52 GMT -5
Goos workouts! #arockon6ha# That canyon hike sounds cool ! Thanks! Hike: (Not my pic but same place)
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Post by fit on Jul 18, 2007 16:06:13 GMT -5
Back this morning
Bent BB rows 115 8x3, 135 8x2 Seated Cable rows 150 8x5 Chins to failure, 4 sets, 27 reps BB Shrugs 255 8x3, 275 8x3
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Post by fit on Jul 19, 2007 19:43:21 GMT -5
Cardio Day
8 minute speed drills/stairstepper 10 minutes 4mph incline treadmill 8 minute speed drills/stairstepper
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Post by fit on Jul 23, 2007 19:34:10 GMT -5
Today was Chest, Phase III, Week I 4-6 reps/set
Inc BB 125 6x5 Flat BB 140 6x5 Pec Dec 120 6x5 Dips, BW 6x4 Push-ups to failure 22/20/16 Cardio: 15 minutes intervals/stairstepper
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Post by fit on Jul 24, 2007 19:56:11 GMT -5
Pretty good leg workout tonight:
Leg Press 430 6x6 Curls 130 6x6 Ext 150 6x2 165 6x4 Standing Calves 295 6x6 Seated Calves 170 8x6
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Post by fit on Jul 25, 2007 20:15:04 GMT -5
Back tonight:
bent bb wg rows: 145 6x5 seated cable rows: 170 6x5 chins to fail 6/6/6/5/3 shrugs 295 6x5 225/15
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Post by mrky03 on Jul 26, 2007 18:21:20 GMT -5
Looks good Fit!! Looks like you're really into the outdoors! That picture is Awesome!
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Post by fit on Aug 7, 2007 20:14:12 GMT -5
Wow! I've got to keep up on my journal. Been very busy in real life but have been keeping up. Too many breaks from the diet.
I'm still following the Cut Diet... and frankly I should be quite lean by now but I'm not and it's mostly my own fault. Too much travel, a birthday etc... creating too many carb-breaks.
I've also been cardio averse lately. I get the best cardio in first thing in the AM and my desire to get up at 445a each day hasn't been there.
However, the lifting is going well, strength is up. My body fat is down about 3% and yet my weight is only down 1lb. I'll take that for now!
Week 3 of Phase III (Strength 4-6 reps, 4-6 sets) Monday - Chest Inc BB 130 6/6/6/6 135 5/4 Flat BB 150 5/5/5/5/5/5 Dips (+25lb on the belt) 5/5/5/5/5 PedDec 120 6/6/6/6 Push-ups: 30/25/19
Tuesday - Legs Hammer Strength Leg Press 450 6/6/6/6/6 lying curls 150 6/6/6/6/5.5 seated ext 180 6/6/6/6/6 Standing Calves 315 6/6/6/6 245/20 Seated 170 6/6/6/6 130/20
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Post by fit on Aug 8, 2007 18:58:54 GMT -5
Back Tonight...
Bent BB rows 155 5x5 seated cable/v-grip, low 180 5x5 Chins 8/8/8/7/6 BB Shrugs 295 6x6
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Post by fit on Aug 10, 2007 21:12:15 GMT -5
Arms Tonight EZ BB curl 85 5x6 Reverse grip 40 12x4 EZ preacher 40 6x6 CGBP 165 5x5 tri press down/v-bar 90 5x6
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Post by RUBICON19 on Aug 11, 2007 12:44:44 GMT -5
To many breaks from the diet will make the progress a bit slower, but at least you are still moving forward and that what really matters!
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Post by fit on Aug 11, 2007 20:02:22 GMT -5
Yup.
SO anyway... Big wind last night... 50-75mph for about an hour. Neighborhood lost dozens of trees, roads closed...
Got up to no electric... went to the gym for shoulders:
Standing bb Military 105 5x5 Seated Arnold 45 6x5 Side raise 20 6x6 Front 25 5x4 Cardio
Then spent the day with the saws cleaning up... and now it's hailing... weird weather this summer.
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