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Post by nwtrnr on Mar 24, 2009 17:15:42 GMT -5
Monday Chest and Biceps
Seated Hammerstrenth Press
90 x 3 x 15
180 x 3 x 15
200 x 3 x 10
Incline Bench Dumbell Press
65 x 3 x 10
55 x 3 x 10
50 x 3 x 10
Overhead Dumbell Press
75lb x 3 x 10
Incline Press Flies
35 x 3 x 10
Cable Cross over
50 x 3 x 10
60 x 3 x 10
70 x 3 x 10
Drop Set
50 x 3 x 10
Push ups stability ball
20
Preacher Curls
40 x 3 x 10
Cable Cross over (love this thing!)
50 x 3 x 20
Cable single arm curl
30 x 5
Cable Cross over
50 x 20
Pull ups
50
Cable Cross over
40 x 50
Done
Chest is up an inch cold now! to 43.5
Arms 16.5 cold
Weight 185lbs -down 3
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Post by nwtrnr on Mar 26, 2009 12:53:30 GMT -5
Back and Tri's
Warm up 8 minutes on treadmill no incline vary speed between 7.5 at 3 minutes then 8, then 8.5 for last minute.
Bdywt Pull ups 5 sets of 10
Cable Lat Machine
100 x 3 x 10
135 x 3 x10
175 x 20
Seated Cable Rows
135 x 3 x10
165 x 3 x 20
drop set
135 x 40
Bent over Barbell Rows
50 x 3 x 15
100 x 3 x 15
drop set
50 x 3 x 10
Single Arm Rows with Dumbell
55 x 3 x 15
65 x 3 x 15
80 x 3 x 20
Tri's
Pressdowns
100 x 3 x 20
145 x 3 x 20
175 x 3 x 20
Scull Crushers
50 x 3 x 10
Overhead tricep extension with rope
60 x 3 x 20
Pressdowns
180 x 3 x 10
Lats are finally starting to come in ! Next back day going to start weighted pull ups to build up.
Weight
Down to 182, calories are hard to get this week very busy work schedule less stress not worrying about making $$.
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Post by RUBICON19 on Mar 26, 2009 13:21:50 GMT -5
Looking good. Have fun with the pullups! ;D
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Post by Roger on Mar 28, 2009 3:47:34 GMT -5
Agree with Ran, weighted pullups= Awesome
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Post by nwtrnr on Mar 30, 2009 11:41:50 GMT -5
Friday: Legs and Shoulders
Warm up 7 minutes on treadmill
Hammerstrength V Squat
2 plates x 3 x 15
4 plates x 3 x 10
6 plates x 3 x 10
Leg Extensions
135 x 3 x 10
155 x 2x 10
Seated Leg Curl
80 x 3 x 10
110 x 3 x 10
125 x 2 x15
Standing Calf Raise
110 x 3 x 20
Dumbell Presses
55 x 3 x 15
65 x 3 x10
Deltoid Machine
40 x 3 x 20
Lateral raises
20 x 3 x 10
25 x 3 x 10
Hanging raises (abs)
60
done
Sunday
Chest and Biceps
Bench 2 plates x 3 x 10
4 plates x 3 x 10
Pec Dec
160 x 3 x 10
Incline Bench
55 x 3 x 15
65 x 3 x15
50 x 3 x15
Decline Bench
2 plates x 3 x 10
2 plates plus 20 3 x 10
Cable Cross over
50 x 20
60 x 3 x 15
80 x 3 x 15
Pec Dec
170 x 3 x 10
Curls with easy curl bar (taking it easy on my left bicep today)
50 x 3 x 10
70 x 3 x10
Ab machine
110 x 60
155 x 60
Bdywt down 178 very busy week, will be able to relax a bit more this upcoming week. Feel Strong!
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Post by nwtrnr on Mar 30, 2009 11:45:21 GMT -5
Today is Back day and the beginning of harder training, my body has already adapted to the latest routine so I need to change it up. I agree about the weighted pull ups that is the best way to build up lats in my opinion. I finally after months can do enough bodyweight pull ups to attempt weighting them now.
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Post by fit on Mar 30, 2009 14:12:22 GMT -5
Congrats on your quick progress!
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Post by nwtrnr on Mar 30, 2009 15:04:28 GMT -5
Thanks !
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Post by nwtrnr on Mar 30, 2009 22:09:49 GMT -5
Back and Tri's
Pull ups bdywt (last day) did high volume 10 sets of ten
Hammerstrength Iso Lat Machine
1 plate 4 x 10
2 plates 4 x 10
1 plate 4 x 10
Dumbell rows single arm
80lbs x 5 x 10
Seated Rows on cable machine
110 x 3 x 10
125 x 4 x 15 elbow started to hurt a little
Bent over rows with barbell
50 x 3 x 10
100 x3 x 10
Seated dips
1 plate x 30
2 plates x 30
Not very taxed but want to rest my arm.
Sauna 10 minutes brought a little relief.
Going to skip weights Tuesday and run to rest my bicep.
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Post by intenceman on Apr 1, 2009 18:39:56 GMT -5
Nice progress!
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Post by Roger on Apr 5, 2009 5:57:18 GMT -5
Training looking good
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Post by nwtrnr on Apr 7, 2009 13:45:45 GMT -5
Thanks Roger
Been very busy with new job and took a leave from my other work for a few months until the market corrects (if ever). Keeping up with my training. Did my legs on Sunday, Chest and Biceps on Monday. Bdywt is staying stable leaning out a bit more as I am starting to train for the full marathon for June 27. Calories need to be increased going to add at least 600 more to my diet that means a weight gainer at night and one in the morning. Incorporating deadlifts tonight with my back workout , going to try to take it easy on my arm it seams to be healing up well.
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Post by RUBICON19 on Apr 7, 2009 14:02:41 GMT -5
Full marathon  |
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Post by nwtrnr on Apr 11, 2009 12:24:50 GMT -5
Things are going full speed ahead, today going in to do a heavy duty back workout did legs yesterday. I am going to try to do 50 bdywt pull ups working my way to 100. Weight is up to 181lbs! I may be doing trade shows this Summer so got to bust it now. Latest pics bodyspace.bodybuilding.com/nwtrnr/ |
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Post by nwtrnr on Apr 13, 2009 11:32:05 GMT -5
Saturday back day did arms too:
Going to go for high volume bodyweight pull ups alternating with weighted every other week.
Pull ups wide grip 50 did in sets of 10 then over 40 needed to do the last in 5's actually did 55
Seated cable rows
narrow grip
120 x 10
135 x10
165 x 10
Wide grip
125 x 20
narrow grip
185 x 10
Bent over rows with barbell
single plate/ 2 x 10
single plate plus 25 2 x 10
Single arm rows with dumbell
35 x 2 x 10
Dead lift
Single plate x 1x 10
2 plates x 10
3 plates x 10
Hammer curls
30 x 3 x 10
Tricep overhead extension with rope
40 x 20
65 x 20
Chin ups 20
Pull ups 10
Cool down and stretch 5 minutes
I now stretch during sets to keep flexibility noticed was losing a little with the muscle gain.
bdywt 181 going up !!
Now that I am incorporating power lifting and finally can handle more weight. I expect my gains to start. I felt sore the next day after this workout and that's a good sign.
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Post by Roger on Apr 18, 2009 5:19:09 GMT -5
Keep up the good work
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