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Thread: Con Ganas

  1. #1251
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    Push Day, Emphasis Incline

    Weights
    High Incline Dumbell Bench Press: 40lbs X 15, 75lbs X 5, 70lbs X 4
    Dumbell Flys: 20lbs X 15, 50lbs X 6
    Standing Barbell Military Press: 45lbs X 15, 100lbs X 4.5
    Barbell Front Raises: 45lbs X 10, 50lbs X 7
    Close Grip Decline Barbell Bench Press: 50lbs X 15, 100lbs X 8, 6
    Red = Personal Best for the given exercise at that weight.
    Cardio

    None.
    Red = Personal best for the given activity, measured by duration or speed.
    General Comments

    None.

  2. #1252
    Skinny Fat John0101's Avatar
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    wow man, you got stronger since the last time I visited. Need some more red in those workouts.
    Life isn't like Burger King, you can't always have it your way.


  3. #1253
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    Hey thanks!

  4. #1254
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    Pull Day, Emphasis Back

    Weights
    Strict Barbell Rows: 45lbs X 15, 135lbs X 15, 185lbs X 6
    Chinups: BW X 7, 4.5
    Hammer Curls: Left Arm - 50lbs X 5, 40lbs X 7 Right Arm - 50lbs X 5, 40lbs X 7
    Seated Rear Lateral Raises: 8lbs X 10, 20lbs X 10
    Dumbell Shrugs: 50lbs X 10, 65lbs X 10, 85lbs X 10
    Red = Personal Best for the given exercise at that weight.
    Cardio
    Red = Personal best for the given activity, measured by duration or speed.
    General Comments
    Last edited by Dedicated; 09-13-2005 at 05:33 PM.

  5. #1255
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    Leg Day, Emphasis Quads

    Weights
    Squats: 135lbs X 15, 185lbs X 8, 210lbs X 6
    Stiff Leg Deadlifts: 135lbs X 8, 185lbs X 4
    One-Legged Calf Raises: Left Leg - BW+55lbs X 7, 6, Right Leg - BW+55lbs X 7, 6
    Ab Machine(Ab Resister): BW X 15, 15
    Ab Wheel: BW X 10, 10
    Red = Personal Best for the given exercise at that weight.
    Cardio

    There is no cardio on Leg Day.
    General Comments

    Very rushed, kept the volume low and took little rest between sets. Push day tommorow and it will also be quick/rushed workout unfortunately.
    Last edited by Dedicated; 09-14-2005 at 03:54 PM.

  6. #1256
    WBB Team Captain Coke's Avatar
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    Great leg day, nice intensity...really taking it to the next level with the pr's.

  7. #1257
    I wannabebig!
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    great job on the squats dedicated, 2pps is coming real soon

  8. #1258
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    Push Day, Emphasis Bench Press

    Weights
    Bench Press: 135lbs X 10, 160lbs X 8, 190lbs X 1
    Dumbell Bench Press: 40lbs X 12, 65lbs X 8
    Standing Arnold Press: 40lbs X 5, 4
    Bench Dips: BW X 15, 10
    One-Armed Overhead Tricep Extension: Left Arm - 20lbs X 12, 25lbs X 10 Right Arm - 20lbs X 12, 25lbs X 10
    Red = Personal Best for the given exercise at that weight.
    Cardio
    None.
    Red = Personal best for the given activity, measured by duration, speed, or energy used.
    General Comments

    Thanks.

  9. #1259
    SFW! drew's Avatar
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    Looking real good man.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  10. #1260
    WBB Team Captain Coke's Avatar
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    Doing fine...keep it up, I promise you one day out of the blue things will bump up again upper body wise -
    Last edited by Coke; 09-17-2005 at 07:38 AM.

  11. #1261
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    Pull Day, Emphasis Lats

    Weights

    Dumbell Rows: Left Arm - 40lbs X 10,85lbs X 5, 4 Right Arm - 40lbs X 10, 85lbs X 5, 4
    Pullups: BW X 5, 4
    Uni-Lateral Dumbell Pullovers: 20lbs X 10, 35lbs X 7, 6
    Incline Dumbell Curls: Left Arm - 25lbs X 7, 35lbs X 5, Right Arm - 25lbs X 7, 30lbs X 5
    Lateral Raises: 25lbs X 8, 5

    Red = Personal Best for the given exercise at that weight.

    Cardio

    Red = Personal best for the given activity, measured by duration, speed, or energy used.

    General Comments

    Not really great but not terrible either I guess. Didn't do any cardio though, oh well. Leg Day Tommorow.
    Last edited by Dedicated; 10-31-2005 at 05:50 PM.

  12. #1262
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    Diet has been horrible and I have not been working out. I am gonna try and see if I can get back into the swing of things.

  13. #1263
    SFW! drew's Avatar
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    Get off your ass and lift something. Start with lifting your ASS off the couch and stop eating all those ho-hos. I said to eat Hos, not ho-hos. Kids don't listen.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  14. #1264
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    Leg Day, Emphasis Glutes

    Weights
    ATF Squats: 45lbs X 10, 135lbs X 8, 155lbs X 4
    Barbell Lunges: 135lbs X 8, 6
    Lying Leg Curls: 25lbs X 15, 60lbs X 5
    One-Legged Calf Raises: Left Leg -65lbs X 5, 4 Right Leg - 65lbs X 6, 4
    Weighted Situps: BW X 10, BW+70lbs X 8, BW+130lbs X 5
    Twisting Crunches: BW+130lbs X 6, 6
    Vertical Leg Raises: Dropsets
    Red = Personal Best for the given exercise at that weight.
    Cardio
    None.

    Red = Personal best for the given activity, measured by duration, speed, or energy used.
    General Comments

    drew - I finally got off my ass. I felt like my body was turning to crap.

    Push day tommorow.

  15. #1265
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    Push Day, Emphasis Incline

    Weights
    High Incline Dumbell Bench Press: 40lbs X 15, 65lbs X 10, 70lbs X 7
    Dumbell Flys: 25lbs X 15, 50lbs X 5
    Standing Barbell Military Press: 45lbs X 10, 95lbs X 5, 5
    Barbell Front Raises: 45lbs X 10, 65lbs X 6
    Close Grip Decline Barbell Bench Press: 65lbs X 12, 100lbs X 8, 7
    Red = Personal Best for the given exercise at that weight.
    Cardio

    Did some work outside for about 30 minutes.
    Red = Personal best for the given activity, measured by duration or speed.
    General Comments

    I am feeling alot better in general from this workout and yesterdays. Tommorow is a rest day so I will do some cardio.

  16. #1266
    WBB Team Captain Coke's Avatar
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    A little red in each session looks great dude, sweet lunges and bb front raises.

  17. #1267
    SFW! drew's Avatar
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    Glad to see you're off your ass, now stay that way.

    Stats: Age: 34 Weight: 205 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220

  18. #1268
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    drew - Yup, and I'm watching my diet now! Thanks!

    CoCoa - Thanks man!

  19. #1269
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    Pull Day, Emphasis Back

    Weights
    Strict Barbell Rows: 45lbs X 20, 135lbs X 10, 185lbs X 5
    Chinups: BW X 8, 5
    Hammer Curls: Left Arm - 40lbs X 6, 6 Right Arm - 40lbs X 7, 6
    Seated Rear Lateral Raises: 12lbs X 10, 20lbs X 8
    Dumbell Shrugs: 50lbs X 20, 85lbs X 10, 8
    Red = Personal Best for the given exercise at that weight.
    Cardio
    Red = Personal best for the given activity, measured by duration or speed.
    General Comments

    Very short workout, did it all in under 30 minutes. Legs tommorow.
    Last edited by Dedicated; 10-04-2005 at 08:50 PM.

  20. #1270
    Skinny Fat John0101's Avatar
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    damn dude when did you get so strong.

    All I see are reds and PRs. Those bb rows are sick btw.
    Life isn't like Burger King, you can't always have it your way.


  21. #1271
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    Leg Day, Emphasis Quads

    Weights
    Squats: 45lbs X 20, 135lbs X 10, 10 185lbs X 8, 210lbs X 8, 215lbs X 6
    Stiff Leg Deadlifts: 45lbs X 10, 135lbs X 10, 185lbs X 4
    One-Legged Calf Raises: Left Leg - BW+65lbs X 6, 4, Right Leg - BW+65lbs X 6, 4
    Ab Machine(Ab Resister): BW X 20, 11
    Ab Wheel: BW X 11, 10
    Red = Personal Best for the given exercise at that weight.
    Cardio

    There is no cardio on Leg Day.
    General Comments

    Thanks John.

    I took some extra days off before this workout. Squats took alot out of me. Push day tommorow.

  22. #1272
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    Did Push Day emphasis bench press yesterday, it was a horrible workout so I can only get stronger I hope.
    Did 10 minutes of light cardio today.

    Pull Day, emphasis lats tommorow, and hopefully in the AM.

  23. #1273
    WBB Team Captain Coke's Avatar
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    I bet the push day wasn't that bad, lol...put down some good leg work there.

  24. #1274
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    Thanks man!!



    It's so late now but I guess I gotta work out! Must do it. I ordered some protein also and some fish oil caps, need to get back with it. I'm not getting any younger and I'm not getting any stronger/better looking by sitting on my ass. Will post my workout in a bit after I'm done!

  25. #1275
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    Pull Day, Emphasis Lats

    Weights

    Dumbell Rows: Left Arm - 40lbs X 15, 65lbs X 8, 85lbs X 6 Right Arm - 40lbs X 15, 65lbs X 8, 85lbs X 6
    Pullups: BW X 7, 3
    Uni-Lateral Dumbell Pullovers: 20lbs X 10, 35lbs X 7
    Incline Dumbell Curls: Left Arm - 20lbs X 10, 25lbs X 7 Right Arm - 20lbs X 10, 25lbs X 7
    Lateral Raises: 20lbs X 10, 25lbs X 7

    Red = Personal Best for the given exercise at that weight.

    Cardio

    5 minutes Elliptical Machine tension 1

    Red = Personal best for the given activity, measured by duration, speed, or energy used.

    General Comments

    Decent. Maintained mostly. Legs tommorow.

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