Invitation...to My Gangsta Nation

[K.M.A.1985]

Getting back into workouts. To long of a layoff.

Going with a full body routine till I can set on a split.

Calf raises
2 legged on leg press machine- 90 pounds 3x15
1 legged on leg press machine-50 pounds 3x15

Chest press
50 pounds 3x8
100 pounds 3x8

pec deck
50 pounds 3x8

situp machine
(150 pound resistance) 2 second hold at bottom
3x15

rear delt row
70 pounds 3x8

lat pulldown
70 pounds 3x8

Then did 30 minutes of cardio on the bike level 7.

Peace.

[Sidior]

what is your split bro?

[K.M.A.1985]

right now it is monday, wednesday, friday full body workouts

tuesday thursday sunday-cardio

Will be ading more exercises next workout...havent worked out in a while.

[Sidior]

right now it is monday, wednesday, friday full body workouts

tuesday thursday sunday-cardio

Will be ading more exercises next workout...havent worked out in a while.

dude your full body workout was chest and shoulders, add deads and squats

[Can'tstopnow]

Chinups/pullups are a must. Keep hitting it K.M.A.1985.

[K.M.A.1985]

dude your full body workout was chest and shoulders, add deads and squats

LOL. Bro this was my first workout in a LONG time I intend on adding deads and squats :)

[K.M.A.1985]

Today was 25 minutes cardio on the bike level 8.

I have a job interview today for a position paying $30 an hour w00t w00t.

[K.M.A.1985]

WEDNESDAY 1/24/2007


bUMPED UP THE WEIGNTS A LITTLE MORE TODAY gradually will start working with heavier weights and more exercises.

calf raises
2 legged 90 pounds 3x15
1 legged (with left leg) 50 pounds 3x15

chest press
90 pounds 3x8
135 pounds 3x6

leg extensions
70 pounds 3x6
120 pounds 3x6

pec deck
40 pounds 3x6
50 pounds 3x6

situp machine (150 pounds resistance) 2 second pause at bottom explode down slow back up
3x15

rear delt rows
90 pounds 3x6

wide grip pulldown
90 pounds 3x6

30 minutes on the bike level 9.

Peace.

[K.M.A.1985]

1/25/07

did 25 minutes on the bike at level 10.

Peace

[K.M.A.1985]

1/26/07

dumbbell press
30 pounds 3x6
40 pounds 3x6

calf raise
2 legged 100 pounds 3x15
1 legged (with left leg) 50 pounds 3x15

pec deck
50 pounds 3x6
60 pounds 3x6

situps 150 pound resistance
3x15

leg press
100 pounds 3x8

leg extensions
105 pounds 3x6

rear delt row
90 pounds 3x6

back extension
100 pounds 3x6

8 minutes on elliptical machine
30 minutes on bike level 8

peace

[K.M.A.1985]

1/29/2007

BENCH PRESS
45 POUNDS 3X10
65 POUNDS 3X8

PEC DECK
50 POUNDS 3X8

calf raise
2 legged 100 pounds 3x15
1 legged (with left leg) 50 pounds 3x15

LEG PRESS
150 POUNDS 3X10

LEG EXTENSIONS
105 POUNDS 3X8

SITUP MACHINE 150 POUND RESISTANCE
3X10

BACK EXTENSIONS
100 POUNDS 3X8

REAR DELT ROW
110 POUNDS 3X8

WGPD
100 POUNDS 3X8

30 MINUTES ON BIKE LEVEL 9

PEACE

[K.M.A.1985]

1/31/07

Bench Press
45 Pounds 2x10
95 Pounds 3x8

Calf Raise On Leg Press Machine
2 Legged 100 Pounds 3x15
1 Legged 60 Pounds 3x15

Front Facing Pec Deck
70 Pounds 3x8
100 Pounds 3x8

Leg Press
175 Pounds 3x8
200 Pounds 3x8

Back Extensions
110 Pounds 3x8

Situps 150 Pound Resistance
3x10

Rear Delt Row
110 Pounds 3x8

High Row
1pps 3x8

6 Minutes On Elliptical Machine Level 2
30 Minutes On Bike Level 10

Peace.

[K.M.A.1985]

2/1/07

25 Minutes On The Bike Level 11.

Peace

[K.M.A.1985]

Here is the new split I will be switching to as of monday

Sunday-Chest/Back/Cardio
Monday-Legs/Cardio
Tuesday-Arms/Shoulders/Cardio
Wednesday-Cardio
Thursday=Off
Friday-legs/cardio
saturday-off

Any comments?

[K.M.A.1985]

2/2/07

bench press
45 pounds 3x10
95 pounds 2x6
110 pounds 2x6

pec deck
70 pounds 3x8
120 pounds 3x8

Calf raises on leg press machine
2 legs 110 pounds 3x15
1 leg 60 pounds 3x15

Leg press
200 pounds 3x8

Situps 150 pound resistance
3x10

rear delt row
110 pounds 3x8

wgpd
100 pounds 3x8

high row
70 pounds per side 3x8

Did 30 minutes on the bike level 11 random hill program

Peace.

[K.M.A.1985]

2/6/07

Couldnt start the regular split this week so continuing with the full body for another week

bench press
90 pounds 3x6
150 pounds 3x6

calf raise on leg pre3ss machine
2 leg 110 pounds 3x15
1 leg 60 pounds 3x15

back facing pec deck
60 pounds 3x6

front facing pec deck
90 pounds 3x6

incline bench
95 pounds 3x6

situps 150 pound resistance
3x10

rear delt row
110 pounds 3x6

wgpd
110 pounds 3x6

high row
1pps 3x6

45 minutes on the bike level 11

peace

[K.M.A.1985]

WEDNESDAY 2/7/07

45 MINUTES ON THE BIKE LEVEL 12

FRIDAY 2/9/07

Bench press
95 pounds 1x4
150 pounds 1x4
170 pounds 3x4

Calf Raises
110 pounds 2x15
60 pound 1 leg 2x15

Leg Press
150 pounds 3x6
250 pounds 3x6

Back Facing Pec deck
40 pounds 3x6
60 pounds 3x6

Front facing pec deck
110 pounds 3x6

Incline Press
95 pounds 3x6

Situps 150 pound resistance
3x10

Rear Dept Row
130 pounds 3x6

wgpd
110 pounds 3x6

High Row
1pps 3x6

45 minutes on the bike level 13. Random Program.

[K.M.A.1985]

2/11/06

Chest And Back
Bench Press
95 Pounds 3x6
135 Pounds 3x6

Pec Deck
40 Pounds 3x6
60 Pounds 3x6

Situps 150 Pound Resistance
3x15

Rear Delt Row
70 Pounds 3x6
130 Pounds 3x6

Wgpd
100 Pounds 3x6

Back Extensions
120 Pounds 3x6

High Row
1pps 3x6

45 Minutes On The Bike Level 13.

[K.M.A.1985]

2/19/07

BACK AT IT TODAY AFTER A WEEK OFF WITH A SPRAINED ANKLE

cg chins
110 pound assist 3x4

Calf Raise
2 legs 110 pounds 3x15
1 leg 60 pounds 3x15

Leg Press
150 pounds 3x6
275 pounds 3x6

Bench press
90 pounds 3x6
150 pounds 3x6

Seated leg Curl
80 pounds 3x6

Front facing pec deck
60 pounds 3x6
70 pounds 3x6

Situps
3x10 (150 pound resistance)

Back facing pec deck
80 pounds 3x6

rear delt row
110 pounds 3x6

wgpd
90 pounds 3x6

30 minute on bike level 12.

[K.M.A.1985]

2/19/07

45 minutes on the bike
30 mins at level 13...15 mins at level 11

[K.M.A.1985]

FEBRUARY 20, 2007

Changing things up to a higher rep scheme working in the 10-15 range now. Also bumping up the intensity.

CG PULLUPS
110 pound assist 2x10

CALF RAISES
2 LEGGED 125 POUNDS 3X15
1 LEGGED 70 POUNDS 3X15

LEG PRESS
150 POUNDS 3X10
200 POUNDS 3X10

BENCH PRESS
110 POUNDS 3X10

SEATED LEG CURL
105 POUNDS 3X10

BACK FACING PEC DECK
60 POUNDS 3X10
70 POUNDS 2X10

STANDING CALF RAISES
120 POUNDS 3X10

FRONT FACING PEC DECK
70 POUNDS 3X10

SITUPS
150 POUND RESISTANCE 3X15

REAR DELT ROW
90 POUNDS 3X10

WGPD
70 POUNDS 3X10

HAMMER STRENGTH HIGH ROW
1PPS 3X10

45 MINUTES ON THE BIKE LEVEL 8.

Nice workout. I was dripping in sweat by the time I left.

[K.M.A.1985]

FEBRUARY 21, 2007

45 MINUTES ON THE BIKE LEVEL 8.

TOMORROW IS A DAY OFF.

Diet is a low carb cycle right now. seems to be working well.

[Nik00117]

Dude, Squat and deadlift.... Whats your spilt like now? What your doing is never going get you any good size deads, and squats are like bread and water only more basic to lifting.

[K.M.A.1985]

Dude, Squat and deadlift.... Whats your spilt like now? What your doing is never going get you any good size deads, and squats are like bread and water only more basic to lifting.

LOL. My back and legs have size. I cant squat because of knee problems both knees need replacements.I will do squat press but no regular squatting. I may incorporate deadlifts in the future, or i may continue with the back extensions that I am doing, and I will be incorporating tbar rows.

My split is all body workouts 3 days a week.

[K.M.A.1985]

February 25, 2007

CALF RAISES
2 LEGGED 120 POUNDS 3X15
1 LEGGED 70 POUNDS 3X15

LEG PRESS
150 POUNDS 3X10
200 POUNDS 3X10

BENCH PRESS
90 POUNDS 3X10
130 POUNDS 3X10

SEATED LEG CURL
105 POUNDS 3X10

BACK FACING PEC DECK
60 POUNDS 3X10
80 POUNDS 3X8



FRONT FACING PEC DECK
70 POUNDS 3X10

SITUPS
150 POUND RESISTANCE 3X15

REAR DELT ROW
90 POUNDS 3X10



25 MINUTES ON THE BIKE LEVEL 9

Still playing around with the weights to find the right weight to use for the sets. Took it easy with the back today as I strained my lower back last week.

[K.M.A.1985]

MARCH 4, 2007

I have been around just no time to post still working out three days a week. I added deadlifts this week. Going light to start to test my back and will increase weight each week.

deadlifts
45 pounds 3x4
95 pounds 3x4
115 pounds 3x4

Going up to 135 next session

DB BENCH PRESS
35 POUNDS 3X10

calf raises
2 leg 120 pounds 3x10
1 leg 70 pounds 3x10

leg press
150 pounds 3x10
275 pounds 3x10 PR

pec deck
70 pounds 3x10

seated leg curl
105 pounds 3x10

front facing pec deck
80 pounds 3x10

situps 150 pound resistance
3x10

rear delt row
90 pounds 3x10

wgpd
80 pounds 3x10

30 minutes on the bike level 8

weight down to 262.5 1 year ago I was 285.