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Thread: Vox's Vision

  1. #1
    Crazy Joe Devola vox's Avatar
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    Chest Sunday, May 20

    Dumbell Press: 30-12,35-12,40-10,45-6
    Incline Bench: 95-10,115-9,125-5
    Flat Flyes: 15-12,20-10,25-5
    Cable Cross.: 30-15,40-8,40-6

    First installment. Started training April 11.
    Last edited by vox; 05-22-2001 at 03:49 PM.

  2. #2
    Crazy Joe Devola vox's Avatar
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    Shoulders Monday, 21

    Dumbell Press: 25-12,30-12,35-6
    Upright Rows: 55-12,65-10,75-6
    Lateral Cable Raise: 10-12b,(20-10r,20-7l),(30-4r,30-2l)
    (10-19r,10-11l)
    Barbell Shrugs: 115-12,125-10,135-12,135-9
    Dumbell Shrugs: 55-15,60-14,65-11

    First time trying Barbell Shrugs. I could have lifted more but was unsure of where to start. Exceited for next shoulder day so I can lift more.
    Last edited by vox; 05-22-2001 at 03:54 PM.

  3. #3
    David Puddy Maddog's Avatar
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    Next week start your dumbbell shrugs at 70lbs.
    ...it's more friendly for trainers to say, "yeah, we can help you tone up!" rather than saying, "yeah, we can help you get rid of that fat ass!"

    Anthony

  4. #4
    Crazy Joe Devola vox's Avatar
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    Bi's Tri's Tuesday May, 22

    EZ Bar Curls: 65-12,75-7,75-4
    Cable Tri press. Bar: 45-12,60-12,65-8
    Alt. Dumbell Curls: 25-12,30-11,35-7
    Tri. Pressup?: 40-12,45-10,50-6
    Spider Standing: 15-12,20-10,30-6
    Cable Kickback: 20-12,30-5,20-10
    Double Cable Bi's: 30-13,50-12,60-5
    Rope Press Down: 45-10,45-7,30-10

    I usually superset but the gym was busy. Hope I didn't choose wrong when I worked bi and tri alternately. Did not like cable kickback.
    Last edited by vox; 05-22-2001 at 06:09 PM.

  5. #5
    Crazy Joe Devola vox's Avatar
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    Chest Thursday, May 24

    Dumbell Press: 30-12,35-12,40-12,50-5
    Incline Bench: 95-12,115-10,135-6
    Flat Flyes: 20-12,25-7,25-7
    Cable Cross.: 30-12,50-5,(40-5,30-7,20-12)

    Chest Weight went up on everything, Start with 40 or 45lbs on dumbell press. Felt good to get stronger.

  6. #6
    Crazy Joe Devola vox's Avatar
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    Back Friday, May 25

    Lat. Pulldown: 120-12,135-8,150-4
    Pressdown: 105-12,120-11,135-6
    Hammer High Row: 160-9,180-7,200-6
    Kneeling Lat. Press: 30-12,45-12,60-5
    Hammer Lat. Row: 55-12,65-11,70-10

    Weight went up on eveything. Lat pulldown is more than my weight. Don't laugh maddog, 240lbs.

  7. #7
    David Puddy Maddog's Avatar
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    HA HA HAAAAAA
    ...it's more friendly for trainers to say, "yeah, we can help you tone up!" rather than saying, "yeah, we can help you get rid of that fat ass!"

    Anthony

  8. #8
    Crazy Joe Devola vox's Avatar
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    Shoulders Sunday, May 27

    Dumbell Press: 25-12,35-12,45-4,40-5
    Upright Rows: 55-12,75-7,85-5
    Cable Raise:10-12,20-12,(30-4R-3L)Drop to failure
    Barbell Shrug: 155-12,175-12,205-7
    Dumbell Shrug: 70-12,80-9,85-6

    Maddog pushed me to start with 70's on dumbell shrugs. Very good tip. Really like doing shrugs. May take out upright rows and replace it with bent-over lateral raises.
    Last edited by vox; 05-27-2001 at 10:39 AM.

  9. #9
    Crazy Joe Devola vox's Avatar
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    Bi's Tri's Monday May, 28

    Dumbell Curls: 30-12,40-9,45-6
    Spider Curls: 25-10,30-8,(35-5R,6L)
    Stand. Con. Curls: 30-12,35-10,35-8
    Tri. Pressdown: 40-12,60-8,70-6
    Dumb. Overhead Ext.: 45-12,60-8,65-6
    French Press: 35-12,45-11,55-6

    Worked out with Maddog. It was the best work out I have had yet. Thank-you. The Maddog name fits.

  10. #10
    Crazy Joe Devola vox's Avatar
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    Legs Wednesday, May 30

    Leg Press: 180-12,230-10,270-7
    Hack Squat: 50-12,60-10,70-7
    Leg Extension: 45-12,60-12,90-12
    Calf Raises: 120-12,135-12,150-9

    Next time I have to start heavier on extension(90+) and calf raises(150).

  11. #11
    Crazy Joe Devola vox's Avatar
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    Chest Thursday, May 31

    Dumb. Press: 40-12,45-9,50-5
    Incline Bench: 115-12,135-5,135-4
    Flat Flyes: 20-12,25-9,30-5
    Cable Cross.: 30-12,40-10,40-5

    Tired tonight. Didn't feel as good as I wanted to leaving the gym, not happy with my effort.

  12. #12
    Crazy Joe Devola vox's Avatar
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    Back Friday, June 1

    Lat Pulldown: 120-12,135-8,150-6
    St. Bar Pulldown: 105-12,120-11,150-5
    High Row: 80-12,90-8,100-6
    Kneeling Lat. Press: 45-12,60-10,75-2 Drop to Failure
    Alt. Ham. Lat Row: 65-12,70-10,80-8

    Wonder if I am doing to many Rows. Maybe I should drop one and do another excercise? Went went up somewhat doing body weight on a few
    Last edited by vox; 06-03-2001 at 06:05 PM.

  13. #13
    Crazy Joe Devola vox's Avatar
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    Shoulders Sunday, June 3

    Shoulder Press: 35-12,40-10,45-6
    Lying Shoulder Raises: 15-12,20-10,25-6
    Cable Raise: 10-12,20-12R,10L,30-4R,3L
    Barbell Shrug: 185-12,195-9,205-7
    Dumbell Shrug: 80-11,85-10,90-7

    Maddog pushed me to go heavier and again it was awesome.

  14. #14
    Kaboom.. ??
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    Shoulders Friday, June 1

    Lat Pulldown: 120-12,135-8,150-6
    St. Bar Pulldown: 105-12,120-11,150-5
    High Row: 80-12,90-8,100-6
    Kneeling Lat. Press: 45-12,60-10,75-2 Drop to Failure
    Alt. Ham. Lat Row: 65-12,70-10,80-8


    Wonder if I am doing to many Rows. Maybe I should drop one and do another excercise? Went went up somewhat doing body weight on a few
    BAhaha!!
    How far would you go?
    Just Watch me...

    -Pierre Trudeau [ FLQ crisis ]

  15. #15
    Crazy Joe Devola vox's Avatar
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    Legs Monday, June 4

    Leg Press: 180-12,270-8,280-6
    Hack Squat: 60-10,70-8,80-7
    Leg Extensions: 90-12,105-11,120-7
    Calf Raises: 135-12,150-11,165-11

    Felt good about workout. Could hardly walk down stairs at home. Love that feelin.

  16. #16
    Crazy Joe Devola vox's Avatar
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    bi's tri's Tuesday, June 5

    Dumbell Curls: 35-11,40-8,45-4
    Standing Spider: 25-11,30-7,35-4
    Standing Cons.: 30-10,30-8,35-4
    Tri. Pressdown: 45-12,60-10,75-4
    Dumbell Overhead Ext.:45-12,50-9,55-6
    French Press: 20-12,40-6,40-5

    Not as good a workout as last week but I expected it. Last week I had Maddog to push and spot me. Wish I could move back to Moncton.

  17. #17
    Crazy Joe Devola vox's Avatar
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    Chest Thursday, June 7

    Dumbell Press: 45-11,50-8,55-6
    Hammer Decline: 120-12,140-10,160-5
    Flat Flyes: 20-12,25-10,30-6
    Pec Deck: 70-12,90-10,115-6

    Had to do different excercises because gym was busy. Went up on dumbell press. Next week I will start flyes at 25.

  18. #18
    Crazy Joe Devola vox's Avatar
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    Back Friday, June 8

    Lat Pulldown: 120-12,135-8,150-8
    Pulldown Hammer: 120-12,135-8,150-6
    Kneeling Lat. Press: 45-12,60-8,60-7
    Dumbell Row: 50-12,55-7,60-6

  19. #19
    Crazy Joe Devola vox's Avatar
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    Shoulders Sunday, June 10

    Dumbell Press: 35-12,40-8,45-4
    Lying Sh. Raises: 15-12,20-10,25-8
    Front Sh. Raises: 15-10,20-8,25-6
    Barbell Shrug: 185-12,205-10,215-7
    Dumbell Shrug: 80-12,85-10,90-8

    My Dumbell Press is not what I would like it to be. I find this is my weakest excercise, but there is only one way to make it better and that is to keep pushing.

  20. #20
    Crazy Joe Devola vox's Avatar
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    Legs Monday, June 11

    Leg Press: 230-12,250-9,270-7
    Hack Squat: 60-12,70-9,90-10
    Leg Extensions: 105-12,120-12,135-10
    Calf Raises: 165-12,180-10,195-10

    Legs were very good. Couldn't seem to do the right weight. Going to start higher next week.

  21. #21
    Crazy Joe Devola vox's Avatar
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    Bi's Tri's Tuesday, June 12

    Dumbell Curls: 35-12,40-8,45-4
    Standing Spider: 25-12,30-8,35-6
    Double Cable Bi's: 30-15,50-12,60-8,70-3
    Overhead Dumb. Ext: 45-12,50-11,60-6
    Tri. Pressdown: 45-15,60-10,65-6
    French Press: 20-15,40-5

    Tri's died at the end Strength went up this week. Last set of spiders I did 3 reps of negative for each arm and it felt really good.
    Last edited by vox; 06-13-2001 at 05:04 PM.

  22. #22
    Crazy Joe Devola vox's Avatar
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    Chest Thursday, June 14

    Dumbell Press: 45-12,50-9,55-4
    Hammer Decline: 120-15,140-12,160-7
    Flat Flyes: 25-12,30-7,30-5
    Cable Cross.: 30-15,40-11,50-5

    Last time I did Cable Crossovers I tried 50lbs and I could'nt do one. This time I got 5 reps. Felt good. Hoping in two weeks my strength is going to go up 5lbs on everything.

  23. #23
    Crazy Joe Devola vox's Avatar
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    Shoulders Sunday, June 17

    Dumbell Press: 35-12,40-8,45-5
    Lying Sh. Raises: 15-12,20-11,25-7
    Front Sh. Raises: 15-12,20-9,25-6
    Barbell Shrug: 185-13,205-11,225-8
    Dumbell Shrug: 80-12,85-10,90-9

  24. #24
    Crazy Joe Devola vox's Avatar
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    Legs Monday, June 18

    Leg Press: 250-13,270-10,290-8,300-4
    Hack Squat:60-12,70-10,80-10,90-6
    Leg Extensions: 120-12,135-9,150-7
    Calf Raises: 165-15,180-12,195-10,210-9,225-7

    Added extra sets and I felt really good at the end. Might have been to many calf raises but it felt good. Weight went up o everything.

  25. #25
    Crazy Joe Devola vox's Avatar
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    Bi's and Tri's Tuesday, June 19

    Dumbell Curls: 35-12,40-10,45-6
    Standing Spider: 25-12,30-10,35-5
    Double Cable: 50-10,(60-6,40-6)
    Behind Neck Ext.: 50-12,55-11,65-4
    Tri. Pressdow: 45-15,60-9,70-5
    Frech Press: 20-15,30-10,40-5

    Weight went up a little on some. Lifted 72" desks up 3 flights of stairs today a work so I knew I was not going to be 100%. I hate it when my job interfears with training

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