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Double7and7
05-14-2002, 07:57 AM
I've been using this work out for a month or so. I thought it would be a good idea to write it down, to see if I can get some motivation to increase some weight. Hopefully some of you guys (and gals) can give me and idea of what I need to do different

With that in mind, here we go.

Day 1: Chest/Tri's :
Decline-
225 x 6
265 x 6
Flat-
315 x 6 (assited last 2)
245 x 6 (tried 285, didn't even touch it
:mad: )

Tricep Extentions-
90 x 8
100 x 6

***One arm Cable Pulldowns:
60 x 6
70x 5

***Cable Flys-
(I use one arm at a time to really try to pull across the body)
80 x 6
70 x 6

15 minute elliptical machine
5 minute treadmill
150 crunches

***some of the cable weights I don't think are accurate (they're too high) but thats what it says, and these are the machines that I use, so for consistency, thats the number I'm using
;)

MonStar
05-14-2002, 08:02 AM
Good luck man! :thumbup::thumbup:

Flat-
315 x 6 (assited last 2)

Awesome bench strength, what are your stats? You should put the in your signature. ;);)

MS

Double7and7
05-14-2002, 10:12 AM
Thanks man, but I gotta long way to go..
I forgot to add the age 28, and I'm a natty...
I don't really have any personal bests tracked...
I did max 445 in college on bench- But that was in my youth.:eek:
All the insight you can give me will be much appreciated.

Double7and7
05-14-2002, 11:56 AM
work sucks today---so I went to the gym :D
but I sucked in there too tuttut
at least the hot girl that works there stopped in to say hello!
one of these days, when i grow a set, I'll ask her out...
that being said...here's today
Back and Bi's:
Standing Dumbell Curls:
45 x 8
60 x 6
Preacher Curls:
(assuming the bars 25--someone back me up on this?)
115 x 7
95 x 8
75 x 8
Cable Curls:
100 x 8
Hyper-extentions:
2 sets of 10, no added weight
DeadLifts:
225 x 8
365 x 4 :mad:
315 x 6

Rows:
200 x 8
175 x 8

Treadmill 10 minutes.
--------------------------------------

Thats it kids...nothing exciting to report
Back to the grind :cry:

Double7and7
05-15-2002, 02:19 PM
Chillin today, so not in the gym...
My ankle is killing me (hairline fracture, healed on its own, now I have spurs jabbing into the meat, and tendons around it)
I just thought I'd complain about it a little. :cry:
diet was great yesterday...
average today
eggs for breakfast
grilled chicken for lunch
Italian tonight tuttut
but with some hotchicks!:hump: :hump: :thumbup: :hump: :hump:
so I guess that evens out...
Now I need to go find a tight shirt, and go lift arms!!
:eek: (that was a joke by the way)
I'm out...

Double7and7
05-17-2002, 06:28 AM
Shoulders Today.
But its going to be ugly. I was out till 4am to see the new Star Wars flick opening day (dumb idea) and now I just had deja vu :cool:
Military press:
**Used some quasi machine with free weights, so I'll just say what the weights were, I doubt the weight is accurate, but again, for consistency sake---we'll leave it on there.
180 x 8
320 x 6
270 x 6
Shrugs (smith machine):
**whats the bar weight on the smith? 25 pounds?
295 x 8
255 x 8
205 x 10
Cable pull downs:
**this probably goes more for back and lats, but it seems to fit better here for me, I use the t- bar with the handles on the sides, it doesn't tire my forearms as bad.:angel:
200 x 8
175 x 8
175 x 6
db raises front:
30 x 8
25 x 8
(getting tired)

cable raises (to go out to the side):
45 x 7
45 x 6

no running, no NOTHING!
I was actually looking for a place to take a nap
a lady friend is coming to visit tonight, hopefully I can get in bed early though...

Double7and7
05-21-2002, 09:30 AM
Saturdays Lifts were legs:
Squats:
225 x 8
275 x 5
315 x 4
I was at a home gym, so I really didn't know what else to do, so I did some light deads, and really concentrated on my hammys:
185 x 10
185 x 8

Didn't do calves. . .
pretty much a suck ass work out..:mad:
but at least I moved some iron around a little.

Double7and7
05-21-2002, 09:45 AM
Felt Great Today:thumbup:
Started with Declines:
185 x 10
315 x 8
275 x 6
----------had more in me, but was saving for other ex.
Incline (on one of those machine things so weights not accurate):
270 x 10
360 x 8
410 x 1 (failed)
----again, this is just the weight on the bar...b/c the contraption is kind of wierd 4x45's and 1 quarter.. .I know I can't do that on a real bench.
Tricep extentions:
90 x 10
100 x 8
110 x 6

one arm Cable flies:
80 x 6
70 x 6

jogged for 5 minutes.
felt like I had more in me at the end.. overall good workout.
:strong:

Double7and7
05-21-2002, 02:30 PM
Back and Bi's today:
25 x 8 one arm curls (warm-up)
preacher curls:
115 x 7
95 x 6
75 x 10
angled one arm hammer curls:
45 x 6
35 x 6

Hyper Extensions
x 10
x 8

Bent Over Rows (on a machine--long fulcrum point)
135 x 10
180 x 8
225 x 6

Deads:
225 x 8
275 x 6

Jogged for 20 minutes on the treadmill...
good day I was happy!

Double7and7
05-22-2002, 02:36 PM
ROCK star status today---
Did shoulders.
milatary press:
180 x 10
270 x 8
360 x don't even think about it
320 x don't even think about it
270 x 6 hmmm...felt like I had more of that in me...
-------------
shrugs:
185 x 10
235 x 8
185 x 10
reverse shrugs:
135 x 10
185 x 6
^first time I've done these...good stuff

db raises:
side
45 x 8
35 x 8
db raises front:
30 x 8
25 x 10

pull downs:
200 x 8
175 x 6
150 x 8

Treadmill 20 minutes.

asked the hot trainer to come to my cookout friday night :eek:
she's checking her calender. :confused: :( :rolleyes:

Double7and7
05-24-2002, 08:20 AM
Didn't really get a good lift on legs last week, so I felt really good going in today:

Smith Machine Squat:
2plates each side = 205?
205 x 10
295 x 8
385 x 6 almost didn't get that last one :eek: but I got through it
205 x 12
------------------
Deadlifts:
(I know i did these with back, but I did low weight and really stretched out my hammies? good idea? I just tried it today)
135 x 10
185 x 6
-----------------
Hamstring Curls:
200 x 6
175 x 6
-----------------

Bike for 15 minutes:

Short and sweet...
mad sore today though:rolleyes:

I'm going to be out of town this weekend, until wednesday---So I'm going to do an full upper body workout today :cool:

Double7and7
05-30-2002, 09:10 AM
wow...full weekend
Friday night cookout was slamming...
grilled shrimp/scallops/burgers
and plenty o' drinks...:alcoholic
three guys a girl and a hot tub
:hump:
always a good story---
:omg:
I've officially fallen for one of the bartenders that I work with...
I'm smitten!:drooling:
and then the beach was very cool
:offtopic:
back to the gym!!!!:thumbup:
Tuesday:
full upperbody workout
flat bench:
185 x 10
275 x 8
315 x 3 (boo!!!!)

Tricep Extentions:
100 x 10
110 x 5
120 x 3

Hammer Curls:
45 x 8
35 x 8

Bentover Rows:
180 x 10
225 x 8
270 x 8
315 x 6

Shrugs:
295 x 8

Reverse Shrugs:
205 X 8
205 X 8

Got out of there...
long weekend...

Double7and7
05-30-2002, 09:17 AM
Did Legs today:
Squat:
295 x 6
385 x 6
435 x 6

Leg Press:
720 x 8
810 x 6
900 x 4<----------I felt great... I'll get 1000 pounds easy next time!

Hammie Curls:
150 x 10
175 x 8
200 x 6
________________
Got talked into doing the bodypump class....
Kicked my tail.

after this workout, squats and lunges in there were no joke!!!
I'm very sore today!!!
feeling good..
off day today!

:cool:

Double7and7
05-31-2002, 09:30 AM
off day yesterday...
and it looks like it may be one again today...
quickly running out of time. I have to take my roommate to the airport...he's heading to korea to go to the world cup...needless to say he's stoked for the event.
----------
made a bet with a buddy of mine---
for me to get to 240, before he gets to 220
good initiative to cut.
I'd love to shed 15 pounds of pure fat without losing my strength...
I'll probably post somewhere else for some good ideas.
(other than to stop:alcoholic )
----------
thats it...

Double7and7
06-17-2002, 12:30 PM
Been a little slack righting down my progress....or the lack thereof:p
so monday---here we go!
Cable Fly's
(warm-up)
40 x 6
50 x 8
Decline
225 x 10
275x 8
Incline
225 x 8
135 x 15
Tricep pull downs
200 x 10
200 x 8
Cable Fly's
40 x 10
80 x 8
100 x 6
40 x 15
Tricep Extensions
50 x 12
80 x 10
100 x 8

ran for 15 minutes...
felt great, nice and tight afterwards..

ate and drank way too much this weekend..
gotta pay attention to that this week, for my birthday on saturday.