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Thread: mixta's workout journal

  1. #526
    Senior Member TheGimp's Avatar
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    Nice cardio work. Looking forward to hearing your thoughts on 5x5.

  2. #527
    crowbar mixta's Avatar
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    iLUDEd: I think it took at least an hour, I am not too sure. I set the bike on distance travelled and kept an eye on that. The calories burned on the bike said it was 225. I would have thought it would have been more than that.

    CoCoa: Thanks for the props! Im sure I can handle the squats and bench on the same day, I gave inclines the flick so I can focus more on the bench.

    JustinF, TheGimp: Thanks guys! I like the routine so far. Im still a little unsure on how long I should rest for between sets and warmups before work sets but Im sure I will work that out once I start getting used to it.

  3. #528
    crowbar mixta's Avatar
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    Wednesday 6th October

    Triceps,Shoulders,Cardio

    EZ Bar CGBP

    1*5 @ 132lbs, 1*5 @ 132, 1*5 @ 132, 1*5 @ 132, 1*5 @ 132

    Rope Pressdowns

    1*5 @ 50 lbs, 1*5 @ 50, 1*5 @ 50, 1*5 @ 50, 1*5 @ 50

    BB Shrugs

    1*5 @ 220 lbs, 1*5 @ 220, 1*5 @ 220, 1*5 @ 220, 1*5 @ 220

    HS O/H Shoulder Press

    1*5 @ 154 lbs, 1*5 @ 154, 1*5 @ 154, 1*5 @ 154, 1*5 @ 154

    Seated Machine Lateral Side Raises

    1*5 @ 70 lbs, 1*5 @ 70, 1*5 @ 70, 1*5 @ 70, 1*5 @ 70

    Hanging Leg Raises

    1*12, 1*12, 1*12

    Cardio

    Walked home from the gym. Walk took 50 minutes and distance travelled was 4 km (2.5 miles) flat terrain the whole way. I got a lift to the gym as I wasnt too sure if the walk will affect my workout. I will try walking to the gym and see how it goes sometime.

  4. #529
    WBB Team Captain Coke's Avatar
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    I think the walks will do you good man, nice workout session.

  5. #530
    Senior Member JustinF's Avatar
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    Nice work mixta. Session looks good.
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  6. #531
    I wannabebig!
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    nice session, I find walking gets me warmed up a bit without tiring me out... or even walking afterwards helps in some way who knows.

  7. #532
    The Chicken Mr'ga
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    I set the bike on distance travelled and kept an eye on that. The calories burned on the bike said it was 225. I would have thought it would have been more than that.
    id say your workin more than 225cal's off if your goin 20km's.. on my elliptical i go about 9km in 30min, and my calories burnt reaches the 350-400 mark
    For every $1 you donate to the "buy Lude more weight plates foundation", you will help add 1kg to my 1RM.



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  8. #533
    crowbar mixta's Avatar
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    CoCoa: Thanks for the props! I will give the walk a go tomorrow before my weights session.

    JustinF: Thanks, I am happy with how it went.

    ryuage: Thanks. I will give walking to the gym a go tomorrow. Its flat terrain the whole way and as you said its a good way of warming up considering I train first thing in the morning.

    iLUDEd: Thats what I was thinking in regards to calories burned. The machines are clapped out but they do the job. Thanks for that heads up as now I have a idea of what I am burning roughly.

  9. #534
    crowbar mixta's Avatar
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    Thursday 7th October

    Cardio

    Stepping Machine

    30 minutes

    Exercise Bike

    20 kilometre (12 miles approx) ride on manual pace (no hills) I didnt want to grind my knees out

    Tommorow morning I will be doing back and biceps then Im off to Bathurst for the weekend to watch the Baturst 1000.

  10. #535
    love to lift BIG C's Avatar
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    Nice tri/ shoulder session Bro!
    If the bar aint bending your just pretending!!!!


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  11. #536
    Senior Member JustinF's Avatar
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    Nice cardio whore action!
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  12. #537
    WBB Team Captain Coke's Avatar
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    Step on mang, nice work.

  13. #538
    crowbar mixta's Avatar
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    BIG C: Thanks!

    JustinF: Thanks! Its a bit boring but it is making a difference

    CoCoa: Thanks, I never used to pay much attention to this machine but it has grown on me a bit.

  14. #539
    crowbar mixta's Avatar
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    Friday 8th October

    Back, Biceps

    Deadlifts

    1*5 @ 242 lbs, 1*5 @ 242, 1*5 @ 242, 1*5 @ 242, 1*5 @ 242

    Back Machine

    1*5 @ 160 lbs, 1*5 @ 160, 1*5 @ 160, 1*5 @ 160, 1*5 @ 160

    Chins

    1*2 @ BW, 1*3 @ BW, 1*3 @ BW, 1*3 @ BW, 1*3 @ BW

    Seated Alternating DB Curls

    1*5 @ 30 lbs (each hand) 1*5 @ 30, 1*5 @ 30, 1*5 @ 30, 1*5 @ 30

    Rope Crunches

    1*20 @ 25 lbs, 1*20 @ 25, 1*20 @ 25

    Stepping Machine

    30 minutes

    Im off to Bathurst for the weekend. Im hoping to pop into the Motor Show in Sydney if time allows. If I do I will send some pics in.

  15. #540
    WBB Team Captain Coke's Avatar
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    Good back and bicep session Mixta...have a great time!

  16. #541
    Senior Member JustinF's Avatar
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    Nice session mixta, definitely get some pics if you go!
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  17. #542
    crowbar mixta's Avatar
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    CoCoa: Thanks! I got back last night and I had a great time!

    JustinF: Thanks! I didnt have enough time to get to the motor show as I was going to go today but by Friday I should have been to the show by then. I am definately going to go one way or another as I have been itching to go as I couldnt go last year. The good thing is that it actually gives me some time to get a memory card for the camera because at the moment I can only take 16 photos at a time, then I have to upload them to my pc.

  18. #543
    crowbar mixta's Avatar
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    Monday 11th October

    Legs and Chest

    Bench Press

    1*5, 1*5, 1*5, 1*5, 1*5

    Cable Crossovers

    1*5, 1*5, 1*5, 1*5, 1*5

    Squats

    1*5, 1*5, 1*5, 1*5, 1*5

    Standing Leg Curls

    1*5, 1*5, 1*5, 1*5, 1*5

    My right knee felt a little sore after that, nothing serious though.

    Cable Crunches

    1*20, 1*20, 1*20

    Treadmill

    15 minutes walking

    Not a bad workout considering I forced myself to go becase I came home from Bathurst late last night which was a lot of fun and I had a great time. The good thing was I got to spend some time with some close friends who I dont get too see that often as they live in another state.

  19. #544
    I wannabebig!
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    what happen to the weights

  20. #545
    WBB Team Captain Coke's Avatar
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    Fine workout effort - glad you all had fun man.

  21. #546
    crowbar mixta's Avatar
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    ryuage: Next from week I will list the weights for the chest workouts.

    CoCoa: Thanks! I really enjoyed myself

  22. #547
    crowbar mixta's Avatar
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    Wednesday 13th October

    Triceps, Shoulders

    EZ Bar CGBP

    1*5 @ 137.5 lbs (+5.5 lbs)
    1*5 @ 137.5 (+5.5 lbs)
    1*5 @ 137.5 (+5.5 lbs)
    1*5 @ 137.5 (+5.5 lbs)
    1*5 @ 137.5 (+5.5 lbs)

    Rope Pressdowns

    1*5 @ 55 lbs (+5 lbs)
    1*5 @ 55 (+5 lbs)
    1*5 @ 55 (+5 lbs)
    1*5 @ 55 (+5 lbs)
    1*5 @ 55 (+5 lbs)

    BB Shrugs

    1*5 @ 225.5 lbs (+5.5 lbs)
    1*5 @ 225.5 (+5.5 lbs)
    1*5 @ 225.5 (+5.5 lbs)
    1*5 @ 225.5 (+5.5 lbs)
    1*5 @ 225.5 (+5.5 lbs)

    Smith Machine O/H Shoulder Press

    1*5 @ 127 lbs
    1*5 @ 127 lbs
    1*5 @ 127 lbs
    1*5 @ 127 lbs
    1*5 @ 127 lbs

    The HS Machine was being used so I thought I would try something different.

    Seated Machine Lateral Side Raises

    1*5 @ 90 lbs (+20 lbs)
    1*5 @ 90 lbs (+20 lbs)
    1*5 @ 90 lbs (+20 lbs)
    1*5 @ 90 lbs (+20 lbs)
    1*5 @ 90 lbs (+20 lbs)

    Reverse Pec Deck

    1*5 @ 55 lbs
    1*5 @ 55 lbs
    1*5 @ 55 lbs
    1*5 @ 55 lbs
    1*5 @ 55 lbs

    Rope Crunches

    1*20 @ 40 lbs
    1*20 @ 40
    1*20 @ 40

    Overall I am happy with the gains but realistically this isnt going to happen every week

  23. #548
    Senior Member JustinF's Avatar
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    Holy **** mang! That's a lot of red! Ace work!
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  24. #549
    WBB Team Captain Coke's Avatar
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    Wow bro, you thru down a super charged session - Excellente!!
    Last edited by Coke; 10-13-2004 at 05:33 AM.

  25. #550
    love to lift BIG C's Avatar
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    Increasing weights!! Great job Bro!
    If the bar aint bending your just pretending!!!!


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