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eastern26
07-22-2009, 11:14 AM
Well this is my second post on here but figured i should keep a journal to track my progress and to get feedback encouragement.

I'm currently 6 foot 215 pounds and want to cut down to around 190 not sure if i should aim for a lower number or not but 190 sounds good to me.

Currently im following the wbb1 routine but on teh off days doing cardio/abs etc.

Oh i should add i dont have a gym partner/spotter so although i want to do heavier weights im hesitant to put alot of weight on the bar.

Yesterday was legs so i did.

squats
105x10
125x8
145x8

leg curls
110x10
130x8
130x6 couldnt get the last two

leg extension
120x8
130x8
130x8

calf raises
215x10
215x10
215x10
215x10

I then ran 3/4 of a mile, biked 3 and a half miles in ten minutes, did five minutes on the rowing machine and some ab work.

Im trying to watch what i eat and how often but need a good meal plan for cutting i love chicken but hate tuna or fish with a passion.

eastern26
07-22-2009, 12:48 PM
well tonight its shoulders tri's and bi's i'll post how i do when i get done

eastern26
07-22-2009, 07:55 PM
well went good still wish i had someone more experienced to show me proper form with some stuff

seated military press(form kinda sucks)
105x10
115x4
115x3
I felt kinda week with these and kinda held back with being afraid of hurting myself.

seated dumbbell press
35x8
35x8
35x6couldnt get the last two reps

lateral raises
20x10
20x10

narrow grip bench
105x10
135x6
145x6

french press(these feel kinda wierd to do)
30x10
30x10
30x10

concentration curls
25x10
35x6
35x5 my left arm gave out before my right on the last set

hammer curls

20x10
30x8
30x8

also did quick quarter mile run, 3.25 miles in ten minutes on the bike and 5 minutes on the rowing machine.

going to the summer home this weekend so nto sure what im going to do for a workout

eastern26
07-27-2009, 06:47 AM
well after a weekend up north in wisconsin i expected to put on some weight having not worked out to my suprise im down to 213 even whoo hooo

well did a workout lastnight when i got home and went well

Flat bench press
105x10
165x8
185x1pr

low incline dumbbell press
35x10
45x6
50x6

dips
7 pr
4
2

chinups
4
2
1 damn these are hard to do alot of

deadlifts
105x10
175x6
195x6

forgot to do my damn shrugs

also rode 5 miles in fifteen minutes on the bike

eastern26
07-28-2009, 05:37 AM
Well it was legs again last night i changed also to the 1.1 workout so will see how that goes.

squats
145x10
155x8
185x6
195x5
205x2
215x2PR

lunges
15x10 for each leg
15x10
15x10
15x10

standing calf raises
155x10
195x10
215x10
235x8
255x7
275x5pr

walkouts I did these didnt feel a thing and stopped(sure im doing them wrong
20

planks
2 for a minute each

side planks
45 sec
45 sec
30 sec

Tonight is shoulders it shoulders

eastern26
07-28-2009, 10:31 AM
looking for some feedback from you guys or words of encouragement if you see anything i should change let me know

eastern26
07-29-2009, 06:21 AM
Pretty good workout last night

chinups
5
3
3
2

one arm rows
35x15
45x10
50x9
55x9

pushups
35prshort term goal of 40 in one set damn so close
13
9
5

dumbbell sull crushers
30x6
30x6
30x4
30x4

leg raises
20
20
20

rode bike 3.2 miles in ten minutes

eastern26
07-29-2009, 08:13 PM
well workout was so so just not the numbers i was hoping for

flat bench
155x10
165x10
175x3
175x3 seemed real weak on my bench today

straight arm pulldowns(i like these having been first time trying them)
60x15
70x15
80x15
90x12

standing dumbbell shoulder press
30x10
30x9
30x8
30x8

hammer curls
35x10
35x10
35x7
35x7

dips
6 couldnt get the seventh rep locked out dammit
4
3
3

decline weighted crunches
3 sets of 20 with 10 pound medicine ball.

a good workout im sure just wasnt happy with the numbers on the bench

eastern26
07-30-2009, 05:20 PM
good workout was not really in any order so to say but deadlifts went well decided to really go for it.

deadlifts

155x10
185x6
215x5PR
235x3PR grip started going on these

step ups
45x10for each leg 3 sets

machine flys
100x10
125x10
145x8

woodchops

70x10
80x10
90x10
100x10

rode 12 minutes on the bike and ran a quarter mile

weight after workout was 210.8

eastern26
07-31-2009, 05:04 PM
well workout today kinnda sucked just felt like crap through the whole thing
not sure if it has anythign to do with stress level of my mariage coming up august 8th and all that but anyhow

machine fly
115x10
130x10
130x10

bench press(i sucked at these today)
105x10
155x8
175x5
185x2 with massive help from spotter

concentration curls
30x10x3

dips
7
5
4

decline crunches
20x3

cable crossovers
70x10
70x5
70x5

rode bike for ten minutes just felt weak during this entire workout and really want my bench to go up. On a plus side weight this morning when waking up 210.4

slashkills
07-31-2009, 05:55 PM
Good work in here, keep it up! Also congrats on the wedding!

eastern26
08-01-2009, 09:38 AM
Thanks slash the upcoming wedding is both exciting and nerve racking. where in joliet you working out at.

anyhow todays workout tommorow i plan to take the day off even though the fiance wants to workout and have someone to go with her.

chinups
5
3
3
2

pushups
22 yucko horrible was wanting at least 30
13
10
8

one arm dumbbbell rows
35x10
40x10
45x10
50x10
should i start with a heavier weight next time and go up?

dumbbell skull crushers
30x6
30x6
20x10
20x10

scapation
20x10
20x10
20x8
20x8

and rode bike for 3.25 miles in ten minutes.

OH and by the way slash and randy rhodes amazing on guitar

slashkills
08-01-2009, 10:00 AM
in my house currently. im actually in plainfield. I will be working out at overtime mma in a month though. Its in naperville right off of 59 and schroger i believe. Where in schaumburg are you? i was born there and still have some family up there.

eastern26
08-01-2009, 04:03 PM
Hey im by schaumburg road and springinguth if you know where that is not far from the highschool

Slappy
08-01-2009, 05:00 PM
Nice looking workouts! I also just recently started and went on the WBB1 plan. I see you changed your routine already though, Im curious why? I like it so far but Im sure Ill have to switch it up eventually. Keep up the good work and I wish you much success on your goals.

slashkills
08-01-2009, 09:00 PM
Hey im by schaumburg road and springinguth if you know where that is not far from the highschool

cool Im pretty sure i know where you are at

eastern26
08-02-2009, 09:08 AM
hey thanks for the comments. As far as switching up the routines i was stuck at a certain weight and couldnt drop any more pounds and was on the wbb1 routinge for about 5 to 6 weeks so i figured lets try something different. As of ths morning i weighed in at 209.6 and that was after going go karting for my bachelor party and eating a small suasuage pizza. 35 mph an inch of the ground whoo hooo

8.5 pounds till my goal of 200 then time to set a new goal

eastern26
08-03-2009, 07:52 PM
It was legs today

squats
165x8
185x6
205x2
215x1 went for second rep and thank god for smith machine i had to lock in it down low as i couldnt get the rep

lunges
25x10for each leg
25x10 for each leg
25x7for each leg
25x7for each leg

woodchops
80x10
90x10
100x10
110x10

standing calf raises
195x10
235x10
255x10
275x5
295x2PR

legcurls
110x10
120x8
120x4

leg extentions
120x10
135x10
155x10pr


did some planks and rode the bike again for ten minutes

letsdoit
08-03-2009, 08:15 PM
Good job with the workouts. Good choice to do cardio and core work as well, these things are important unless all you care about is aesthetics.

eastern26
08-04-2009, 08:14 PM
well workout was alright I know i'm losing weight whch im happy about but my bench hasnt inproved at all and suggestions.

flat bench

105x10
165x4
175x1

dips
8 pr
4
3
3

straight arm pulldowns
100x10
120x10
135x10
120x6

standing shoulder press
30x10
30x10
30x6
30x6

hammer curls
30x10
30x10
30x8
30x5

concentration curls
35x4
35x4
25x8
25x8

decline crunches
20x1
20x1
15x1

rode bike again

wanted to do preacher curls also but two guys were hording the damn thing for a half hour

eastern26
08-05-2009, 08:26 PM
Well decided to work on my bench again as i havent been happy with what i'm putting up

flat bench

105x10

145x8

155x6

175x2 second rep had some help from spotter its like i cant get past 175


deadlifts
145x10
175x6
195x6
215x6
235x4pr for reps

step ups
25x10x4

cable cross overs if thats what you call it
70x10
70x10
70x8
70x6

crunches
50

quarter mile run and 5 mile bike ride

eastern26
08-06-2009, 10:27 AM
wwell went to the gym early this mornign which im not used to. have teh day off work to get last minute wedding stuff done.

chin ups
5
2
3
1

pushups why do i suck at these lately
20
12
10
8

dumbbell skull crushers
20x10
20x10
20x10
20x8

scaption
20x10
20x10
20x8
20x7

one arm rows
45x10
50x10
55x10
60x10

bench press just did it at the end cause gym was empty
105x10
125x8

rode bike again for ten minutes

eastern26
08-06-2009, 07:30 PM
well rehersal dinner tommorrow, wedding saturday, then leave for our honeymoon tuesday. Will see if i can keep my weight in check through all this and traveling to hawaii

eastern26
08-27-2009, 08:26 AM
Back from my honeymoon had an awesome time and with all the food i ate there im happy to report that i actually lost a pound how i dont know but who cares.

Well im planning on putting a new workout routine together and getting back into the swing of things

eastern26
08-28-2009, 06:02 PM
well starter working out again after 2 weeks off


flat bench
105x8
155x5
165x3
175x2
180 failed

seated underhand press
95x8
105x5
115x3
120x2
i forgot to mention i did these wrond and with an overhead grip

flat bench dumbell fly
15x10
20x10
25x8
30x5

incline dumbell press
30x10
40x8
45x8
50x2

machine chest press
120x10
135x8
150x5
165x2

dips(wow these sucked after everything else i did)
3
2
2
1

cable cross overs
60x10
70x5
70x3

twisted leg raises and decline situps with 45 pound plate to chest

eastern26
08-29-2009, 04:20 PM
good ole leg workout couldnt remember what my pr's were from before but anyhow.

squats
105x8
155x6
185x5
205x3
215x2

lunges
20x10x3

standing calf raises
195x10
215x10
235x10
255x8
275x6

leg curls
90x10
100x8
110x6
120x4

rode the bike for a bit also

does this look like a good leg workout or should i add more to it

Coke
08-30-2009, 12:16 PM
...does this look like a good leg workout or should i add more to it

Looks pretty good to me, covered all the bases for the legs man...also, congrats on being a newlywed.

eastern26
08-30-2009, 12:54 PM
thanks cocoa for the congrats

worked on the arms today

standing cable curls not shure what else to call them

50x10
60x10
70x8
80x5

ez bar curls
20x10
50x8
50x6
50x4

incline bench hammer curl
25x10
30x5
30x8 yea go figure i get more the third time then the second
30x5

standing dumbell curls
30x5
30x3
30x3
30x3

decline situps
20 regular
10 twisting

knee ups
30

hanging twisted knee ups
30

rode the bike a bit also

have 4 pounds to lose to get to 200 seems so close but so far. oh any tips on upping my bench press 175 seems to be my limit

eastern26
08-31-2009, 06:08 PM
well very unstructured workout i thought but a workout none the less

chinups
5
3
2
2

upright row
85x10
85x8
85x6
85x4

seated rows

130x10
130x8
130x7
130x5

machine shoulder press
90x10
110x8
120x6
130x3

lateral raises
15x10
15x6
15x5
15x3

one arm rows
45x10
55x10
60x7
60x5

rode bike for ten minutes but hit the three mile mark at nine minutes whoo whoo was clipping. i damn want 200 by this weekend im between 4 and 5 pounds away

eastern26
09-01-2009, 09:10 PM
well im feeling i need to comeup with a new routine as it seems i have no structure lately anyhow todays workout

bench press
85x10
165x5
175x3
135x8

flat bench dumbell fly
20x10
20x10
20x10
20x10

incline dumbell press
45x10
45x10
45x8
45x6

cable cross overs
60x10
60x10
60x10
60x10

straight arm cable pulldowns
80x10
90x10
100x10
100x10

12 pound medicine ball decline situps
3 sets of 25

lying leg ups not sure what there called
3 sets of 20

hanging twisted knee raises
3 sets of 12

Coke
09-02-2009, 11:25 AM
Doing fine, sometimes just getting into the gym is the best way to go about it... no real need for an actual plan or guideline all the time, just keep going with the flow bro.

eastern26
09-02-2009, 05:03 PM
was a short workout in my opinion and my bench has not gone up in quite some time so i'm going to look into how to improve my bench

flat bench
95x8
165x6
175x2
115x10

deadlift
95x10
205x8
215x5
235x5
245x3PR

then rode the bike for 20 minutes thats it for today

eastern26
09-03-2009, 05:05 PM
well just a crazy week gonna put some new routine together or try the up your bench in 30 days routinie soon.

flat bench
95x12
155x5
175x2
155x3

machine fly
110x15
120x12
130x8
140x8

incline barbell bench
30x10
30x10
30x10
30x10

ran 1/4 mile i hate running need to work on it

rode the bike five miles in 13 minutes

Coke
09-04-2009, 07:52 AM
Looks good for both days considering you just benched the other day which is too soon imo. Try waiting 5 or 6 days between benching - that will help you raise up more speedily.

Also, it wouldn't hurt to try 4 or 5 x 5 with a particular weight and then raise up 5lbs next time out or so.

eastern26
09-04-2009, 10:18 AM
are you saying to do 5 sets with five reps for the most weight i can do or should i pyramid up using the five sets.

Coke
09-04-2009, 03:54 PM
are you saying to do 5 sets with five reps for the most weight i can do or should i pyramid up using the five sets.

You have to start experimenting, but I would not go with heavier weights unless I could do 5 x 5...Good luck!!

eastern26
09-07-2009, 10:40 AM
well didnt get to teh gym this weekend and as it being monday figured might as well start fresh

flat bench
155x5
165x3
175x1
180x1PR

dumbell press
45x5
45x3
45x4
45x3

flat bench dumbell fly
20x10
20x8
20x8
20x8

machine chest press
135x10
150x7
165x2
150x5

incline dumbell press
30x10
30x8
30x8
30x7

dips: i did these first thing while waiting for the bench to open
10 PR!!!!
5
3
3

decline situps with 10 pd medicine ball
20
20
15

leg raises
20
20
20

hanging leg raise with twist
12
12
12

weight this mornng was 203.2 so damn close to 200

eastern26
09-08-2009, 06:36 PM
well worked on the arms tonight and felt rather good after words

overhead cable curls
60x10
70x8
70x7
60x8

standing ez bar curl
30x10
40x8
40x3
40x4

incline bench hammer curls
30x6
30x5
30x5
30x5

concentration curls
35x5
35x5
35x3
35x3

skull crushers
30x10x4

tricep pulldowns
57.5x10
57.5x8
57.5x6
57.5x5

straight arm pulldown
60x10
60x8
60x6
60x4

foremarm curls
20x20x3

ran a mile by runnign two laps walking and so on up to a mile, i suck so bad at running its pathetic

Also im starting to see some form in the ab area but still cant seem to break the 200 pound mark with my weight damn fustrating. I'm also thinking of gettign my bodyfat measured if i can find a person to do it for me

Coke
09-09-2009, 07:42 AM
Stepping to it in a big way, I see some new PRs in the mix - :thumbup:

eastern26
09-09-2009, 08:38 AM
thanks yea as long as i feel good and look better in the mirror i'm happy and so is the wife. Not sure if i should do my deadlifts tonight with my shoulder and back workout or do it the same day i do my squats seems like two big lifts to do on teh same day if i do the latter.

eastern26
09-09-2009, 06:11 PM
Awesome workout tonight i am happy

deadlifts
205x8
225x5
245x5
255x5pr
265x3PR!!!!!!!!!!!!!!!!!!!!!

laterlar raises
25x7
20x7
20x7
20x5

upright row
85x8
85x5
85x5
85x5

barbell shoulder press
85x8
105x5
115x3
115x2

one arm rows
55x10
60x10
65x8
70x5

also did 3 sets of 30 decline situps, 3 sets of 20 lying leg laises, and 3 sets of 12 hanging twisting leg raises. finished it off with a mile walk run i find it sad that running a mile feels like a task for me

eastern26
09-10-2009, 05:34 PM
lets see

squats
105x10
205x5
215x3
220x2PR!!!

lunge
20x10
20x10
20x8

stepups
20x10x2


leg press i dont remember how much i did but 3 sets

leg curls
90x10
100x8
110x6
120x3

calf raises
195x10
215x10
235x8
255x6

rode the bike 6 miles in 15 minutes

Coke
09-11-2009, 03:10 PM
Ab training alone is killer dude, did very well the past couple days!!

eastern26
09-11-2009, 08:26 PM
Flat bench
105x10
165x5
175x3
180x2

decline dumbell press
35x10
40x10
40x8
40x8

flat bench dumbell fly
30x10
30x10
30x8
30x8

tricep pushdown
65x10x4

3 sets of 20 decline situps

3 sets of lying leg raises

3 sets of hanging twisted leg raises

tried to run tonight why do i suck so bad at running? besides teh fact i hate running i want to get teh cardio up in that area

eastern26
09-12-2009, 03:02 PM
yesterdays workout this is all from memory

flat bench
105x10
165x5
170x4
175x3
180x2

flat bench dumbbell fly
30x10x4

incline dumbbell press
45x10
45x8
45x8
45x6

tricep pulldown
did four sets dont remember the weight wanna say around 65

then my normal ab workout decline situps, leg raises

eastern26
09-13-2009, 10:25 AM
well did a quick cardio workout yesterday and taking today off. hoping the cardio will get me to my damn goal of 200 pounds im litterally 2 pounds away and it wont come off. once i hit that goal then see what to do from there.

run one mile

bike 7 miles

five minutes on the rowing machine

eastern26
09-14-2009, 06:14 PM
well alot of crazy stuff going on in my life but on a positive note stepped on the scale this morning and bam i achieved my goal of being under 200 pounds 195.5 baby woot woot im stoked as all hell. I'm thinking im going to keep on cutting possibly down to 185 and hopefuly i'll start to see those abs everyone wants.

workout today

flat bench
105x10
160x8
170x4
175x3

tricep pulldowns
65x10
65x8
65x5
65x4

decline dumbell press
40x10
40x8
40x7
40x7

flat bench dumbell fly
30x10
30x8x3

ran walked one mile

patrick3217
09-14-2009, 06:28 PM
Hey looks good in here, congrats on the weight loss (I'm slowly working on it myself). It looks like you are benching almost everyday though. You previously mentioned that you were thinking about trying the 30lbs to your bench in 30 days, I think it would be great. On the last day that I did it I was repping my old 1RM. Today is the day that I test new max for bench so we'll see how well I did. I lost about 12lbs through the process though. Good luck! I'm watching this one!

eastern26
09-14-2009, 08:02 PM
yea for a week i was benching alot thinking it would only help me get better numbers to find out it wasnt helping right now i only bench twice a week on monday and fridays. I am super happy about achieving my goal and along with a little more weight loss hope to see my bench press go up who knows.

thanks for the congrats

eastern26
09-15-2009, 04:45 PM
worked on the arms today

overhead cable curls
70x10
60x8
60x7
60x7

standing ez bar curl
55x8
55x8
55x5
55x4

decline hammer curls
35x4
30x8
30x8
30x6

concentration curls
30x8
30x8
30x6
30x6

reverse wrist curls
20x10x2
wrist curls
20x10x2

decline situps with 12 pd medicine ball
3 sets of 20

hanging leg raises
3 sets of 15

20 pd side bends

ran one mile

Coke
09-16-2009, 08:22 AM
Very nice arm day man.

eastern26
09-16-2009, 05:06 PM
well a slightly shorter leg workout but good none the less, have had a ton of **** on my mind lately

squats
205x6
215x5
220x4
225x2pr

lunges
2 sets of 20

standing calf raises8
205x10
215xx10
235x8
255x8

leg curls
100x10
110x8
110x8

ran walked one mile its pathetic that i can run it through yet

Coke
09-17-2009, 08:43 AM
Big session for the legs guy, especially with the new squats PR.

eastern26
09-19-2009, 09:20 AM
well alot has been going on these last couple days so i havent made it into the gym. but i was able to atleast go for a quick mile run this morning and banged out 39 pushups.

i was hoping to go to the gym this morning but left my card in my car and of course the car is at the dealer right now

eastern26
09-20-2009, 03:43 PM
well got a workout in today wasnt really feeling it. just a ton of stuff on my mind with everything going on in my life.

deadlift
195x8
245x5
255x5
265x3

upright rows
85x8x5x5x4

lateral raises
20x10x2

one arm rows
50x10x4

also did some chinups and 3 sets of 20 decline situps plus 2 sets of 15 hanging leg raises.

was planning on going for a run as i found actually running with a point in mind is easier than running circles on a track. however its pouring rain

Coke
09-20-2009, 03:46 PM
...got a workout in today wasnt really feeling it. just a ton of stuff on my mind with everything going on in my life.

Sometimes those are the best days, glad to see you step to it that way regardless bro.

eastern26
09-21-2009, 07:16 PM
well teh gym was crazy busy by the time i got there.

flat bench
155x8x5x4x4

machine fly

145x10x10x8x8

chest press

150x10x8x5x4

tricep pulldown
90x10
100x8
100x8
100x6

ran a half mile

Coke
09-22-2009, 12:21 PM
Solid chest and tricep workout man.

eastern26
09-22-2009, 04:55 PM
cable curls
60x8
50x8
50x8
50x6

ez bar curl
45x15x12x10x8

decline hammer curl
30x8x6x5

concentration curls
30x8
30x6
30x3
30x3

2 sets of forearm curls 20 pds

did some leg raises, was gonna do full ab workout but back is sore

also managed to run a full mile today

eastern26
09-23-2009, 04:26 PM
chinups
7
5
3
2

lateral raises
20x10
20x8
20x8
20x7

upright rows
65x10
65x8
65x8
65x8

shoulder press
90x10
100x6
100x5
100x4

3 sets of 20 decline situps
3 sets of 12 hanging twisting leg raises

6 mile bike ride

i know i sound like a broken record dammit i want to see some abs

Twirl
09-23-2009, 04:49 PM
You're numbers are flying up man, keep up with the workouts. If you're looking to see abs check your diet and add in some plank progressions. Those are the best concentrated work for the core that I've found thus far. I believe there was an article written recently you may want to check out.

Coke
09-24-2009, 03:18 PM
...i know i sound like a broken record dammit i want to see some abs

You will get those abs bro, just keep at 'em and be patient.

eastern26
09-24-2009, 07:46 PM
just got some quick cardio in 6 mile bike ride and a one mile run, gonna work on my legs tommorrow, and may try and do some rock climbing saturday.

eastern26
09-26-2009, 08:53 AM
well all i got in was a quick mile run before going to see a ****ty movie with the wife last night. going indoor climbing today and depending on how i feel aftar that may hit up the gym

eastern26
09-26-2009, 06:10 PM
well no workout today per se. only thing i did was a basic rock climbing course.

eastern26
09-27-2009, 10:07 AM
awesome workout today weighed in this morning at 197

flat bench
105x10
175x5
180x3
185x2
190x1 PR!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

flat bench fly
30x10
30x8
30x8
30x6

decline dumbell press
45x10
45x8
45x5
45x5

cable cross over
60x10x8x6x5

2 sets of 20 decline situps with 10 pd medice ball

2 sets lying leg raises for 20 reps

Coke
09-29-2009, 07:48 AM
New flat benching PR is awesome guy.

eastern26
09-29-2009, 08:34 AM
Thanks it felt awesome i wanted to just let out a big yell or something when i pulled it off. Went climbing again last night and am planning on working on the arms and abs tonight. You would be amazed what a workout climbing is

eastern26
09-29-2009, 05:48 PM
arms

chinups
8
6
4
3

ez bar curl
65x10
65x8
65x4

cable curls
50x10
50x10
60x8
60x5

tricep pulldowns
100x10
100x10
100x8
100x5

decline situps
3 sets of 20

lying leg raises
2 sets 20

went to run and my legs felt like lead

Coke
10-01-2009, 10:59 AM
Fine arm session dude.

eastern26
10-01-2009, 06:28 PM
good workout today

deadlifts
105x10
195x8
270x5
280x3
285x1PR!!!!!!!!!!!!!!

lateral raises
20x10x4

upright rows
95x6
95x6
95x5
95x6

pullups
5

mile and a quarter run, 6 mile bike, 5 minute stair machine

eastern26
10-02-2009, 05:43 AM
Well im starting to wonder if i need to be even more strict with my diet or start working out even more. It seems that for almost 2 weeks ive been stuck right around 200 pounds and i would like to still drop more weight to so i can start to see the abs and everything. I know it takes time and all just fustrating.

Coke
10-02-2009, 09:15 AM
The fact that you're sitting at 200 is not a bad sign, the body is making subtle changes you'll be seeing later.

Props on the new deads PR.

eastern26
10-02-2009, 06:33 PM
just did some cardio today

one mile run 6 mile bike and 5 minutes on the stair climber

eastern26
10-03-2009, 07:31 PM
todays workout 2 hours of rock climbing talk about forearm pump

eastern26
10-04-2009, 12:42 PM
flat bench
95x10
175x5
180x3
185x1
195x1PR

flat bnch fly
30x8x8x7x7

machine fly
130x8x8x8x8

rode bike 8.5 miles and did 30 decline situps

Coke
10-04-2009, 03:08 PM
Good deal with the conditioning, rock climbing and benching dude.

eastern26
10-05-2009, 04:04 PM
well shortest workout ever just to much on the mind with everything going on in my life lately.

chinups
8
5
3
2

lat pulldowns
165x5
165x4
165x4

lat raises
20x10

rode bike 3 miles in 8 minutes

eastern26
10-06-2009, 03:58 PM
well went to the gym and once again just couldnt get into it what the ****

chinups
8
5
4
2

tricep pushdowns
65x10x8x4x4

decline hammer curls
2 sets of 30x8

ez bar curls
65x10
65x8
65x5
65x5

thats it craptacular

Coke
10-07-2009, 08:28 AM
Nice seeing you stepping to it no matter what, props - keep on it guy.

eastern26
10-07-2009, 04:31 PM
decent workout today only thing is i suck at running

chinups
9who whooo almost got ten the day i can do 20 in one set
5
4

upright rows
65x10
65x10
65x8
65x5

french press
55x10
55x10
55x8
55x8

assisted pullups( cant a gym just get a plain straight bar not all these goofy grips)
10 with 130 pound assist
8

tried to run and said **** this
i love to bike can ride for ever but when it coes to running i suck. whats the best form of cardio

eastern26
10-08-2009, 05:07 PM
chinups
9
5
3
2

dips
12
5
4
3

rode bike 8 miles

did something else but cant remember

eastern26
10-09-2009, 07:41 PM
flat bench
165x8
175x4
195x3
200x2pr very very little help from spotter

flat bench fly
35x8
35x6
35x5
35x5

chinups
6
4
3
3

dips
8
4
4
3

2 sets of 20 decline situps and ab planks also rode bike 4 miles in just under 9 minutes

Coke
10-10-2009, 07:07 AM
On a roll man, going at it daily - :thumbup:

eastern26
10-12-2009, 04:05 PM
good workout today

banged out ten chinups in one set half way to my goal of 20
then did five more the next set.

standing cable curls
70x8
70x8
60x8
60x8

cable cross overs
60x10
60x10
60x7
60x7

tricep pulldowns
70x10
70x10
70x5
70x4

lat pulldown( trying to increse my pullups with this)
150x8
150x7
150x5
150x5

forearm curls
30x10x2

decline situps
20
15
lying leg raises
2 sets of 20

hanging leg raise
2 sets of 10

hanging twisting leg raise
2 sets of 12

went to run a mile and said **** it, i just cant get into running but its supposed to be teh best for cardio

eastern26
10-13-2009, 08:09 PM
chinups
10
5

machine fly
145x10
165x10
165x8
165x8

flat bench fly
35x8
35x6
35x5
35x4

dips
6
5
5
4

35 decline situps

then ran a bunch of sprints

oh have a pullup bar and have been doing pullups during commercial breaks if im watching tv can only do 4 so far to a set its much harder with palms facing away

Coke
10-14-2009, 09:44 AM
Effort(s) are nice for both days bro.

eastern26
10-14-2009, 07:08 PM
well just a cardio workout

did 10 chinups

one mile run with sprints thrown in

10 minutes on stair climber

5 minutes on rowing machine

I'm happy with my progress but have to say that it seems ive been stuck at 197-200 for ever and am trying to cut down even more. it seems that everything looks great except i dont see the muscles in my abdomen area. do i need to step up my workouts. be more strict with my diet i feel im doing everything right. just that damn midsection

eastern26
10-16-2009, 05:03 PM
flat bench
105x10
185x5
195x2
205 fail

upright rows
105x8
105x6
105x6
105x5

then did 3 sets on all the machines

20 flights of stairs on the stairmaster and 3 miles in 8 minutes on the bike

eastern26
10-17-2009, 01:23 PM
three hours of rock climbing my forearms and fingers are sore

eastern26
10-18-2009, 11:42 AM
standing cable curls
60x10
60x8
60x8
60x7

ez bar curls
55x10
55x8
55x6
55x6

concentration curls
30x6
30x6
30x5
30x5

tricep pushdowns
90x10
90x10
90x7
90x7

tricep machine
80x10
80x10
80x10
80x10

chinups
10

2 sets of decline crunches
2 sets of lying leg raises
2 sets of hanging leg raises
2 sets of twisted leg raises
ab planks

10 minutes on stair master
10 minute bike ride

half mile walk

Coke
10-19-2009, 01:23 PM
Big arms and abs day dude.

eastern26
10-19-2009, 08:02 PM
three hours of rock climbing tonight still hovering right around 197 pounds its like dammit cant get even to 195

eastern26
10-20-2009, 04:12 PM
flat bench
105x10
175x8
195x2
105x12

tricep pulldowns
90x10
100x8
100x8
110x5

chinups
5

stairmaster for 15 minutes did 32flights of stairs(training for the hustle up the hancock assuming i can get in before teh registration fills up)

ran a half mile

rode bike 3 miles in 8 minutes

eastern26
10-21-2009, 06:58 PM
squats
105x10
195x6
205x3
215x3

calf raises
175x10
195x10
215x8
215x8

leg extension
90x10
90x10
100x10
100x10

leg curls
90x10
110x8
110x8

did 45 flights of stairs in 15 minutes
and rode bike 3 miles in just over 8 minutes

Coke
10-22-2009, 08:38 AM
Fine back-to-back efforts man.

eastern26
10-23-2009, 06:01 AM
Thanks coke, im trying to work out hard and add more cardio seems lately that im just stuck at this weight of 197 for teh last few weeks. I really would like to get down to 185 and then see what i look like just seems like those last ten pounds dont want to come off.

did some rock climbing lastnight

Coke
10-23-2009, 08:25 AM
Hang in there man, the last few pounds to work with are the toughest.

eastern26
10-23-2009, 09:20 AM
hey coke thanks for all the kind words its awesome to check on here and here words of motivation from ya

eastern26
10-24-2009, 10:04 AM
chinups
8

one mile run

upright row
95x10
85x8
85x8
85x6

one arm row
55x10x4

lateral raises
30x10x4

lat pulldown
150x8
150x6
150x6
150x6

62 flights of stairs on stairmaster

3 miles in 8 minutes on bike

3 sets of decline crunches
2 sets hanging leg raises
2 sets twistig hanging leg raises

ab planks

Coke
10-24-2009, 10:49 AM
Good job, serious session overall.

eastern26
10-26-2009, 06:32 PM
one mile run

95 flights of stairs on stair climber(equivalent of the hancock building)

5 mile bike ride

3 sets decline situps

hanging leg raises

ab planks

quarter mile run

weighed in tonight at 193.6, will have to see what i weigh in at in the morning when i wake up

Coke
10-27-2009, 09:34 AM
Super conditioning day man.

eastern26
10-27-2009, 03:58 PM
not much compared to yesterday but anyhow

cable crossovers
60x10
60x10
70x6
70x6

chest press
130x10
130x10
150x8
150x8

flys
145x8
145x8
145x5
145x5

stair climb 10 minutes 40 flights

Coke
10-28-2009, 09:56 AM
Solid chest workout guy.

eastern26
10-28-2009, 11:25 AM
well if i ever want to see those abs i need to be more strict im usually really good but the damn ruben sandwich today at lunch i just had to have

eastern26
10-28-2009, 06:59 PM
well more cardio today training still for hustle up the hancock. might also do a 5k run december 5th so im trying to get my cardio up.

anyhow mile and a half run

half hour stairmaster did around 150 flights or so it says

decline situps 3 sets 20
hanging leg raises
2 sets 12

ab planks

eastern26
10-29-2009, 07:40 PM
well just a variation of chinups and pullups for 50 reps not all in one set i wish i could do that. most in one set is ten

eastern26
10-30-2009, 08:00 PM
woke up this morning and havent done any pushups in awhile so i gave them a try and bam busted out 42 to surpus my goal of 40 now on to 50

then did chinups and pullups to total 15


came home went to gym

bench press
105x10
175x5
195x1
200x1
105x12

flat bench fly
30x10
30x8
30x8
30x8

concentration curls
30x10
30x10
30x8
30x8
probably should bumpup the weight with these

preacher curls
40 plus barx6
40x4
40x4
40x4

10 minutes stair climber

3 sets of 20 decline situps with ten pound plate

3 sets hanging leg raises

ab plank variations

twisting hanging leg raises

one lap farmer walk with 20 pounds need to do it with more weight

then through the course of the night did a chinup-pullup variations for a total of 53 reps

eastern26
10-31-2009, 09:47 AM
one mile run

upright rows
105x8
105x8
85x6
85x6

squats one set of 185 with bad form and backhurt afterwords

one arm rows
55x10x4

skull crushers
45x10
45x10
45x8
45x6

seated rows
135x10
135x6
135x6
135x6

butterfly machine but reverse for shoulders(no idea what you call it
85x10x4

stair climber
5 minutes

went to do abs and back hurt still.

will do my pullups through out the day to aid with my climbing and some kinda grip work

Coke
11-01-2009, 11:03 AM
Nice workout days for the upper body bro.

eastern26
11-04-2009, 06:19 AM
well my back is still ****ed from doing a bad squat so it sucks cause i cant run and **** witout it hurting so anyhow still got into the gym

decline hammer curls
40x6
40x6
40x4
40x4

concetration curls
40x5
40x5
40x4
40x4

preacher curls
55x10
55x10
55x8
55x8

cable curls
50x10
50x10
60x8
60x8

reverse grip preacher curls(i like these alot
35x10
35x10
35x8
35x8

tricep pushdown
80x10
80x10
90x8
100x8

wanted to work the abs also but it makes the back hurt doing crunches and stuff should be better soon.

Coke
11-04-2009, 08:59 AM
Big arm session, glad you made it in there to make it happen and work around your plight.

eastern26
11-04-2009, 04:31 PM
one mile run

94 flights of stairs in 18:08

lateralraises
60x10
60x8
60x8
60x8

reverse butterfly thingy

130x10x3

forearm curls
30x10x2

farmer walk one lap with 45 pounds each hand

eastern26
11-05-2009, 06:19 PM
44 pushups when i woke up

2 and a half hours of rock climbing after work

2 mile or so run when i got home

and multiple sets = to 50 reps of pullups and chins

Coke
11-06-2009, 06:44 AM
Fine numbers with your db lateral raises guy, great conditioning work as well.

eastern26
11-06-2009, 04:07 PM
flat bench
105x10
165x8
165x8
105x10

machine fly
160x10
160x8
160x8

reverse machine fly dont know what to call it
130x10
130x8
130x6

cable crossovers
70x10
70x8
70x6

tricep pushdowns
60x10
60x10
70x10

reverse grip preacher curls
55x8
55x8
55x6

hanging leg raises
2 sets of 15

went to run and said **** it

eastern26
11-07-2009, 07:49 PM
3 hour rock climbing comp

eastern26
11-08-2009, 09:21 AM
concentration curls
40x6
40x6
40x5
40x6

decline hammer curls
40x6
40x6
40x6
40x4

preacher curls
35x12
35x12
35x12
35x10

cable curls
60x8
60x8
60x8
60x6

decline situps
10 regular 10 twisting 10 regular
10 regular 5 twisting
10 regular

lying leg raises
2 sets 20

hanging leg raises
2 sets 12

ez bar skull crushers
35x12
35x12
35x12
35x10

reverse grip preacher curls
35x12
35x15
35x12
35x12

tricep cable pushdowns
80x10
100x10
110x8
110x8

machine tricep extensions
130x10
130x10
130x10
130x8

lying leg raises
2 sets of 20

hanging leg raises
2 sets 12

forearm curls
30x10x2

forearm twist
30x10x2

farmer walk
35 pounds for one lap

ran home for just over 2 miles

i feel like im workig so hard and watching what i eat but still just barely seeing the abs takes so damn long

eastern26
11-09-2009, 04:36 PM
nothing special

some chinups
then 94 flights of stairs in 17:50

eastern26
11-10-2009, 04:19 PM
flat bench
105x8
175x6
195x3
195x2
200 fail

flat bench fly
40x6
40x6
40x5
40x5

machine chest press
130x10
150x10
165x6
180x4

machine fly
130x10
145x8
160x6

reverse deltoid fly or whatver its called
130x8x3

lying leg raises
3 sets of 20

hanging leg raises
3 sets of 15

hanging twisting leg raises
3 sets 12

side bends 20x10x2

ab planks

alternating hanging one arm hangs to help with rock climbing

Coke
11-10-2009, 07:52 PM
Very nice workouts this past week man, volume is over the top.

eastern26
11-10-2009, 08:11 PM
thanks im working hard weight comes off so much slower now then it used to

eastern26
11-11-2009, 03:00 PM
3.01 mile run whoo hoo i technically ran a 5k so i know i can atleast complete it in december

3 sets of 20 lying leg raises

3 sets of 15 hanging leg raises

3 sets of 12 twisting leg raises

5 minutes stair climber

eastern26
11-11-2009, 06:42 PM
also did pullups 60 sec rest between sets
4
3
3
4
5

working on my goal to 20 in one set

eastern26
11-13-2009, 03:40 PM
upright rows
85x8
85x6
85x6
85x6

one arm rows
85x4
85x4
85x4
85x4

machine deltoid flys
130x10
130x8
130x8
130x8

lat pulldowns close grip
130x8x2
wide grip
130x8x2

dips
14
7
4

did five minutes on the stairclimber

i need to listen to my body so im taking tommorrow off then climbing sunday
the last two days the workouts have been mad hard.

oh been working on the 100 pushup challenge and 20 pullup challenge

this morning i did
pushups
22
30
20
20
27 i needed to do 28 to move on to the next week of the program so back to week 3 again

eastern26
11-14-2009, 09:18 AM
well so much for resting totday ha ha

1 mile run
10 minutes stair climber
15minutes on the bike

3 sets 20 lying leg raises
3 sets 15 hanging leg raises
ab planks
3 sets 12 hanging twisting leg raises

4 sets of one arm alternating dead hangs

got my bodyfat tested and at 6 feet tall 31 years old said im at 14.5 aiming for around 10 or 11 percent

eastern26
11-15-2009, 05:37 PM
one mile run
94 flights of stairs in 17:40
3 sets of 20 decline situps
3 sets 20 lying leg raises
3 sets 15 hanging twisting leg raises
one mile run

Coke
11-15-2009, 05:45 PM
Seriously going after those goals, basically a daily grind for you lately.

eastern26
11-15-2009, 07:04 PM
yea im definatly going after them. i just hope im not over doing it even though my body feels good

eastern26
11-16-2009, 04:59 PM
one mile run

concentraion curls
40x6x3

preacher curls
55x10x3

reverse grip preacher curls
55x10x3

tricep pushdowns
65x8x3

rode bike for five minutes

gotta redo week one of my pushup program later missed the test to go on to week 2 by one damn rep

eastern26
11-17-2009, 04:40 PM
flat bench
105x10
175x6
185x5
175x5
105x10 seems like my bench is stuck lately around 200

cable fly
60x10
60x8
70x8
70x6

machine fly
145x10
145x8
145x6
145x6

machine chest press
165x8
180x5
180x4

flat bench db fly
30x8
30x6
30x7
30x6

dips
7
5
4

one mile run
2 mile bike ride

45 decline situps
45 hanging leg raises

still gotta do my pullups later tonight

eastern26
11-18-2009, 06:22 PM
two mile run
5 mile bike ride

calve raises
195x10x3
leg curls
100x10x3

week three of pushup plan
22
30
20
20
max at least 28 dammit i failed again doing only 25 arghh pisses me off

Coke
11-19-2009, 02:05 PM
Nice and steady flow going with the efforts man.

eastern26
11-19-2009, 05:26 PM
one mile run

3 sets of 20 decline situps
3 sets 20 lying leg raises
3 sets of 15 hanging leg raises
ab planks
3 sets of twisting hanging leg raises 15 reps
side bends

3 mile bike ride

still kinda upset with my results on the pushups the previous night, and still trying to get those abs to show

eastern26
11-20-2009, 05:31 AM
completed week 2 of the pullup program im doing on to week three

eastern26
11-23-2009, 06:09 AM
just 3 and a half hours of rock climbing my arms were sore.

eastern26
11-23-2009, 03:41 PM
tried some HIIT to mix things up
1 mile run
10 minutes of 1 min ride then 1 minute sprint all out
1 mile walk sprint

eastern26
11-24-2009, 05:09 PM
flat bench
175x8
155x6
105x10

flat bench db fly
35x10
35x8
35x8

machine fly
145x10
145x8
145x8

machine chest press
160x6
160x6
180x4

did a one mile run then 94 flights on stair climber and some ab work.
will do pushups later tonight

Coke
11-24-2009, 11:33 PM
You ought to be feeling super these days the way you're going at it.

eastern26
11-25-2009, 07:19 AM
yea ive been working hard for sure jsut fustrated as the fat over the abs is taking for ever to get rid of.

eastern26
11-25-2009, 07:28 PM
3 hours of rock climbing and about to go do my pushups

plan to get one hell of a workout in tommorow before i go eat turkey. im going to try hard not to stuff myself

eastern26
11-26-2009, 09:07 AM
one mile run wanted to run farther as i have the 5k next weekend just didnt feel like it im sure once im at the actual run i'll be fine i hope.

bent over barbell rows
75x10
95x8x3

lat pulldowns
150x10
150x8'150x8
150x6

seated rows
145x10
145x8x2

back extension machine
180x10
215x10x3

decline situps with 12 pound medicine ball
20
20

lying leg raises
3 sets of 20

hanging leg raises(tried with medicine ball between feet didnt feel right)
3 sets of 15

twisted hanging leg raises
3 sets of 15

ab planks

side bends
30x30x3

superman

forearm curls
30x10x3

plate pinches
20pds for as long as could hold

farmer walk
one lap 30 pounds each hand

rode bike for ten minutes

Coke
11-26-2009, 11:00 PM
Crazy session dude, huge volume of work.

eastern26
11-27-2009, 08:55 AM
3 mile run one week till my 5k

concentration curls
40x8
40x6
40x6

preacher curls
55x8
55x8
55x6

declne hammer curls
40x6
40x6
40x4

side bends
3 sets of 10 with 30 pounds

decline situps with 25 pound plate
20
15

wanted to do some leg raises but some lady was hording the damn bench

eastern26
11-30-2009, 05:03 PM
one mile run
21 minute bike ride
5 minutes rowing machine

pushups later tonight

Coke
12-02-2009, 03:33 AM
...one week till my 5k

Good luck with that dude...running the marathon ought to be a super event.

eastern26
12-02-2009, 08:12 AM
Yea this one isnt a marathon its only a 5k but im still proud of myself for doing this i am doing a half marathon though in Oct 2010. Also on a positive note i finally broke through my pushup plateau had to get 36 the last set so this is what i did

pushups
25
29
25
25
42 required was 36 finally got it was so happy

now on to the next day

eastern26
12-02-2009, 05:51 PM
94 flights of stairs in 15:45

bench press
195x5
200x3
175x6
105x10

flat bench dumbell fly
35x8
35x8
35x6
35x6

machine chest press
180x8
180x8
180x5

machine fly
160x6
160x6
160x4
160x4

decline situps with 35 pound plate
2 sets of 15
hanging leg raises
2 sets of 15

Coke
12-02-2009, 08:46 PM
My bad bro, you should do very well in the 5k judging be your preparation(s).

eastern26
12-03-2009, 07:22 PM
rock climb for 3 hours

did pullups when i got home

might do a short run tommorrow before the 5k saturday

eastern26
12-05-2009, 02:46 PM
ran the 5K this morning time was 27:35 then treated myself to a chocolate malt after.

Coke
12-05-2009, 08:13 PM
Props on the 5k man!!

eastern26
12-06-2009, 01:46 PM
4 hours of rock climbing

had my bodyfat measured yesterday they said i am at 11.7 damn so close to 10%

eastern26
12-09-2009, 05:53 PM
2 and a half mile hill run

concentration curls
35x8x3

decline hammer curls
40x8
40x8
40x3

cable curls
70x8
70x6
70x6

tricep pushdown
60x10
60x10
60x10

gonna do pushups later tonight

eastern26
12-11-2009, 05:05 PM
94 flights on stairclimber in 14:10

decline situps with 35 pound plate
3 sets of 15

hanging leg raises
3 sets of 15

hanging twisting leg raises
3 sets 12

side bends with 30pd weight
2 sets 20

eastern26
12-14-2009, 10:36 AM
dumbbell shoulder press
40x10
40x8
40x8

one arm rows
60x10
60x10
60x8

upright rows
85x8
85x6
85x6

lateral raises
15x10x3

rode bike 3 miles

30 pound forearm curls for 3 sets of ten

hanging leg raises
3 sets of 15

lying leg raises
3 sets of 20

side bends
30x3x3

eastern26
12-16-2009, 05:39 AM
well all i got in was a 3 mile run last night. Hopefuly tonight will have some volume to it

eastern26
12-16-2009, 05:50 PM
ran 3 miles

tons of ab work

pushups later tonight

eastern26
12-17-2009, 04:29 PM
3 hours at the climbing gym

eastern26
12-18-2009, 08:11 PM
preacher curls

55x10x3

reverse grip preacher curls
55x10x3

deadlifts
150x10x3

skullcrushers
55x8
55x8
55x6

ran one mile

gotta try and do my pushups tonight
been stuck on week 5 day one for both my pushups and pullups on this 6 week program damn fustrating.

eastern26
12-21-2009, 09:55 AM
4 hours of rock climbing and some pullups


also did some pullups

plan to hit the gym tonight

Coke
12-21-2009, 09:31 PM
Great conditioning and workout efforts Eastern.

eastern26
12-22-2009, 07:16 PM
2 mile run in 17:14

decline situps with 35 plate
35x20
35x15
35x15

hanging leg lifts
3x15x3

lying leg lifts
3 sets of 20

hanging twisting leg lifts
3 sets of 16

the weight room was a madhouse with all the damn college kids home from school, kinda annoying. Well im down to 183 and i feel and look great starting to barely see the abs so maybe cut a few more pounds and see what happens. Also as i mentioned damn pushups are getting real hard right now im stuck on this routine

5 sets consisting of
36
40
30
24
max at least 40 i'll be damned if i canget through this seems hard as ****

eastern26
12-27-2009, 10:10 AM
nothing special

1.5 mile run in 11:30
5 mile bike ride

pushups and pullups later today

eastern26
12-28-2009, 06:10 PM
one mile walk at full incline

6 mile bike ride

reverse grip curls
65x8
65x6
65x6

tricep pushdowns
70x10
70x8
70x8

forearm curls
3 sets of 10 with 30 pds

reverse forearm curls
2 sets of 10 with 20pd

one lap farmer walk 30 pound weight

lying leg raises
3 sets of 20

eastern26
01-01-2010, 12:09 PM
3 mile run

flat bench fly
35x8x3

concentration curls
40x8x3

forearm curls
30x10x3

reverse forearm curls
20x10x3

decline situps with 35 plate
3 sets of 20

did 60 pushups this morning, still stuck at my plateau however

need to step my workouts up even more i think

eastern26
01-04-2010, 06:28 PM
52 pushups this morning last time i did 60 what the hell

tonight i did
squats
115x10x3

lunges
20x25x3

leg curls
100x10x3

calf raises
215x10x3

step ups
20 x i lost count trying to build strength for my stair climb of teh hancock building.

decline situps
3 sets of 25

planks

leg raises
3 sets of 20

hanging leg lifts
3 sets 15

i feel like i need to step my workouts up more what ya think. oh and im not trying to get huge just lean and muscular for climbing season since i plan to compete this summer.

Coke
01-05-2010, 06:11 AM
...im not trying to get huge just lean and muscular for climbing season since i plan to compete this summer.

No doubt you are looking great these days and even moreso come summertime.

eastern26
01-05-2010, 05:16 PM
pushups
36
40
30
24
37 arghh had to get 40 so close

cable curls
60x10
60x10
60x8

machine chest press
180x8
165x6
150x5

dips
5
4
4

frenchies

wanted to do a ton more upper body but the weight room was packed

eastern26
01-08-2010, 05:58 AM
bench press
105x10
155x8
175x6
195x3

military press
85x10x3

bent rows
105x8
105x8
105x6

one arm rows
75x6x3

flat bench fly
35x8x3

reverse grip curls
55x10x3

forearm curls
30x10x2

reverse grip forearm curls
20x10x2

decline situps
30

lying leg raises
3 sets od 20

hanging pike leg raises in roman chair thingy
3 sets of ten

hanging pike holds from chin up bar 3 sets for as long as i could hold

oh yea seated rows
3 sets of i dont remember

eastern26
01-11-2010, 05:34 PM
pushups
36
40
30
40 for last set required did 41 whoo hoo dammit took me three weeks

fly machine
160x8
160x8
160x6

bench press
145x10
145x8
125x10

tricep pushdown
60x8x3

hanging leg lifts
3 sets of 10

planks with ball lifting one leg off and hold for as long as possible 3 times

hanging pike holds

so damn happy about the pushups wanted to yell a huge **** yea in the middle of the gym