Post your workout from yesterday. - Page 84 - KCSR

jmash · 2010-09-06, 09:08 AM

Rear Delt Cable extensions
25x8
30x8
30x8
35x8
Military Press
90x8
90x8
90x8
90x8
Upright Row
85x8
95x8
100x8
Lateral dumbell raises
15x8
15x8

Dbell press
25x8
30x8
35x8
35x8
Rear delt machine
85x8
100x6
100x6
Dbell upright rows
25x8
30x8
35x6
35x6
Front dbell raises
15x8
20x6

Arnold Press
15x8
20x8
25x8
30x8
Rear delt dbell raises
15x8
20x6
15x10
Side lateral raises
15x8
15x8
15x8
15x8
Shrugs
235x8
235x8

Finished up with a 30 minute treadmill run on hill setting.
30 min, 2.53 miles and 456 cals

jmash · 2010-09-07, 07:34 AM

Quads/Hams

Squats
135x8
155x8
165x8
170x8
leg press
208x8
278x8
328x8
328x8
leg extensions
130x8
140x8
140x8
150x6
Lunges
40x8
40x8
45x8
Seated leg curls
110x8
130x8
130x8
Narrow Leg Press
208x8
278x8
348x8
398x8
Sissy Squats
4 sets of 8 (bw)

Finished up with a 30 minute treadmill run on hill setting.
30 min, 2.77miles and 469 cals

brickonwheels · 2010-09-07, 08:00 AM

Tuesday Morning

Bench
245x4
255x4
270x4
180x4*

Decline DB Bench
70x6
85x6
100x6
110x6

Cable Cross (pin @ on each side-double pully)
130x10
140x10
150x8
160x8

Incline Bench
135x8x3

Diesel Power · 2010-09-07, 10:59 AM

Quote:

Originally Posted by brickonwheels

Tuesday Morning

Bench
245x4
255x4
270x4
180x4*

Decline DB Bench
70x6
85x6
100x6
110x6

Cable Cross (pin @ on each side-double pully)
130x10
140x10
150x8
160x8

Incline Bench
135x8x3

hey man, ever since i took decline bench out of my routine and replaced it with weighted dips, my bench has gone up significantly. just a suggestion

ericsmith3232 · Yesterday, 09:52 AM

Dips
BW x 8
15 x 8 x 2

Tri Pull-downs
140 x 8
160 x 8
180 x 8

Cable Co's
30 x 8
40 x 8
50 x 8

Lat. Pulldowns
90 x 8
110 x 8
130 x 6
150 x 2

OHR press
55 x 8
75 x 8
95 x 3
85 x 6

jmash · Yesterday, 11:19 AM

Doing a 2 day on 1 day off spread, so this morning was my off day from lifting.
Focused on ab work,

Leg lifts/swiss ball crunch/ supine bike crunches---- tri-set 3 times

knee raises/power crunch machine 12x110/ floor crunch ----tri-set 3 times

Weighted floor crunch with 20lb dumbbells/ ceiling touches x10/ 30 second planks ----- tri-set 3 times

10 minutes on the treadmill 145 calories .87miles

Done and Done.

Possibly head back to the gym tonight for some elliptical.

brickonwheels · Yesterday, 12:28 PM

Quote:

Originally Posted by Diesel Power

hey man, ever since i took decline bench out of my routine and replaced it with weighted dips, my bench has gone up significantly. just a suggestion

Thanks for the suggestion! I've gone back and forth on weighted dips. I've come to the conclusion that my chest goes out long before my tris do when going big on the bench. I may be wrong in thinking so, but i'm hoping my decline bench is having a positive effect.

ericsmith3232 · Yesterday, 07:29 PM

Squat .. god how I hate them
95 x 8
115 x 8
135 x 8
155 x 6
135 x 6

Leg Press
2pps x 8 x 2

SickBoy · Yesterday, 07:53 PM

Quote:

Originally Posted by ericsmith3232

Squat .. god how I hate them
95 x 8
115 x 8
135 x 8
155 x 6
135 x 6

Leg Press
2pps x 8 x 2

need to learn to love the squats or else your legs will start looking like your av...

2010-09-07, 08:00 AM	#1248
brickonwheels Join Date: Oct 2004 Posts: 6,617	Tuesday Morning Bench 245x4 255x4 270x4 180x4* Decline DB Bench 70x6 85x6 100x6 110x6 Cable Cross (pin @ on each side-double pully) 130x10 140x10 150x8 160x8 Incline Bench 135x8x3 __________________ Honda 919 Jeep Cherokee

2010-09-06, 09:08 AM	#1246
jmash Join Date: Feb 2006 Location: westport Posts: 2,048	Rear Delt Cable extensions 25x8 30x8 30x8 35x8 Military Press 90x8 90x8 90x8 90x8 Upright Row 85x8 95x8 100x8 Lateral dumbell raises 15x8 15x8 Dbell press 25x8 30x8 35x8 35x8 Rear delt machine 85x8 100x6 100x6 Dbell upright rows 25x8 30x8 35x6 35x6 Front dbell raises 15x8 20x6 Arnold Press 15x8 20x8 25x8 30x8 Rear delt dbell raises 15x8 20x6 15x10 Side lateral raises 15x8 15x8 15x8 15x8 Shrugs 235x8 235x8 Finished up with a 30 minute treadmill run on hill setting. 30 min, 2.53 miles and 456 cals

2010-09-07, 07:34 AM	#1247
jmash Join Date: Feb 2006 Location: westport Posts: 2,048	Quads/Hams Squats 135x8 155x8 165x8 170x8 leg press 208x8 278x8 328x8 328x8 leg extensions 130x8 140x8 140x8 150x6 Lunges 40x8 40x8 45x8 Seated leg curls 110x8 130x8 130x8 Narrow Leg Press 208x8 278x8 348x8 398x8 Sissy Squats 4 sets of 8 (bw) Finished up with a 30 minute treadmill run on hill setting. 30 min, 2.77miles and 469 cals

Yesterday, 09:52 AM	#1250
ericsmith3232 Join Date: Sep 2004 Location: Kansas City, KS - Little mexico Posts: 3,028	Dips BW x 8 15 x 8 x 2 Tri Pull-downs 140 x 8 160 x 8 180 x 8 Cable Co's 30 x 8 40 x 8 50 x 8 Lat. Pulldowns 90 x 8 110 x 8 130 x 6 150 x 2 OHR press 55 x 8 75 x 8 95 x 3 85 x 6

Yesterday, 11:19 AM	#1251
jmash Join Date: Feb 2006 Location: westport Posts: 2,048	Doing a 2 day on 1 day off spread, so this morning was my off day from lifting. Focused on ab work, Leg lifts/swiss ball crunch/ supine bike crunches---- tri-set 3 times knee raises/power crunch machine 12x110/ floor crunch ----tri-set 3 times Weighted floor crunch with 20lb dumbbells/ ceiling touches x10/ 30 second planks ----- tri-set 3 times 10 minutes on the treadmill 145 calories .87miles Done and Done. Possibly head back to the gym tonight for some elliptical.

Yesterday, 07:29 PM	#1253
ericsmith3232 Join Date: Sep 2004 Location: Kansas City, KS - Little mexico Posts: 3,028	Squat .. god how I hate them 95 x 8 115 x 8 135 x 8 155 x 6 135 x 6 Leg Press 2pps x 8 x 2