alde
New Member
Posts: 38
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Post by alde on Apr 28, 2009 12:00:51 GMT -5
4/27/09
Did bench, bar, 95x8, 135x6, 165x2, 210x10, 210x9, 210x7. Then did db incline 60's 3 sets x8, db bench 60's 3 sets x8, cable flies, skull crushers, cable/rope pushdowns supersets 3 sets x 10. abs. At night did 200 jumping jacks, walked 1/2 mile and ran 1/2 mile on treadmill. Also did two sets of crunches.
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alde
New Member
Posts: 38
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Post by alde on Apr 28, 2009 22:14:10 GMT -5
4/28/09
Today was legs and back. I did squats, 135x5, 185x5(3 sets), 205x5, then leg ext & leg curls 3 sets 10 reps, calf raises 3x20, rotary lat pulldown 3x10 (175lbs), machine rows 3x10, box jumps 2x5, t-bar rows 3x10, seated rows 3x10. I also did a little jump rope, then when I got home did a little walking/running on treadmill as well as 100 jumping jacks and 2 sets of crunches. Was real tired today cause couldnt sleep last night so not much cardio!
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Post by Jared Enderton on Apr 28, 2009 22:59:02 GMT -5
good to see you squatting! I have some really fun squat workouts you can try after you get used to squatting. One of them is named: Smashed Cat Squats. Why? Because you are as useful as a smashed cat after you are done. Makes me want to do them real soon ha
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alde
New Member
Posts: 38
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Post by alde on Apr 30, 2009 19:51:46 GMT -5
4/30
Did db decline bench 55'sx8, 60'sx8(2 sets), close grip bench 155x8(3 sets), tricep pushdowns 3x10, flies 3x10, behind the head tri's with a db 50 lb 3x10, over the head rope tri's 3x10, cable curls 3x8, dumbell curls(30lbs) 3x10.
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Post by Jared Enderton on May 2, 2009 17:53:53 GMT -5
Looks like you had a pretty good week of training, keep it up!
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alde
New Member
Posts: 38
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Post by alde on May 4, 2009 17:11:32 GMT -5
5/4
Today did bench bar, 95x10, 135x 8, 185x2, 225x7, 225x5, 225x4, db incline bench 60's- 3x8, db bench 60's- 3x8, tricep rope-"V" bar supersets 3x10, flies 3x10, dips 3x10. Pretty disappointed I only got 225 7 times, but kind of seemed like an off day, just didn't feel quite right, was sick this weekend maybe that was it. HOPEFULLY!!! I'm gonna try to do some cardio tonight, lost about 5 lbs last week which is good!
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Post by Jared Enderton on May 4, 2009 20:39:28 GMT -5
As you continue to lose weight you may see some losses in strength- although very minimal. Just make sure you are eating the "right" foods, and not junk to give you helpful energy.
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alde
New Member
Posts: 38
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Post by alde on May 6, 2009 21:10:03 GMT -5
5/6
Today did squats 135x8, 185x5 (3 sets). leg extension 3x10, leg curls 3x10, calf raises 3x20. Shoulders did side raises 3x10, front raises 3x10, and arnold presses 3x10. Did shoulders pretty light because left shoulder has been hurting. This is the first I've done shoulders for a couple weeks. At night did 100 jumping jacks, walked and ran on the treadmil.
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Post by Jared Enderton on May 6, 2009 23:45:07 GMT -5
I noticed you did the same weight again on the squats, 185 for 3 sets of 5, next week go 195, then next week maybe 205- keep bumping it up! you have to force your body to adapt to more weight
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alde
New Member
Posts: 38
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Post by alde on May 7, 2009 20:27:32 GMT -5
5/7
Did decline db bench 60'sx10 (2 sets), 60'sx8, db bench 60'sx10 3 sets, close grip bench 135x8, 155x8, 165x8, 175x8, over the head rope tri's 3x10, shrugs 135 2x20, rotary lat pulldown 175 3x10, row machine 3x10. Jared, I will do more weight on squats next week. Guess thats what Jacobsen did and I just did the same, not a good excuse I know. Thanks for the advise.
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alde
New Member
Posts: 38
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Post by alde on May 11, 2009 21:21:30 GMT -5
5/11
Today did bench bar, 95x8, 135x6, 185x2, 235x6, 235x4, 235x3, db incline bench 65'sx8 (3 sets), db bench 65'sx8 (3 sets), tricep pushdown's with rope/v-bar supersets 3x10, behind the head tri's 50lb db 3x10. Next week jumping back up to set of 12 on bench, wondering what weight to go with. I'm excited to see if I go up on the next cycle.
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Post by Jared Enderton on May 11, 2009 21:53:34 GMT -5
235x7 is estimated to be 273 for a max. 210x10= 280 for a max Check out this link if you want to plug it in after each workout, or before.. to know what you have to beat for next time! bodybuilding.com/fun/1rm.htm |
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Post by Jared Enderton on May 11, 2009 21:58:40 GMT -5
I bet you will become addicted to that thing. I always sit there before my workouts and figure what I have to hit to have an "estimated" 500 bench, 530, etc... Gives you an idea of what you should hit to have a max that high...
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alde
New Member
Posts: 38
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Post by alde on May 13, 2009 20:44:10 GMT -5
5/13
Hey Jared, I checked out that site and yeah its pretty cool. I can see myself using it either before or after bench day. Today did squats, 135x10, 185x5, 205x5 (3 sets), hip sled 3x8, box jumps 2x5, calf raises 2x20, rotary lat pulldown 175 lbs 3x10, machine rows 3x8, deadlifts 3x10
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alde
New Member
Posts: 38
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Post by alde on May 15, 2009 18:18:53 GMT -5
5/15
Today did incline bench 135x8, 175x8, 185x8. Dips 3x15. db curls 30's 3x10, cable curls 3x10. Shoulders front raises and side raises 3x10. Shrugs 185lbs 2x15
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