5/30:

forward cable raises / standing cable rows - 5 supers

treadmill - 15m

over hand pull up / side flies - 5 supers.

5/30/2012

CHINS

47.2lbs x 4 chins

30lbs x 5 chins

15lbs x 6 chins

bw knee 8

Pushups

15, 10, 10

BENCH PRESS

45+bar x 5

45+bar x 5

45+bar x 5

45+bar x 5

45+bar x 5

DEAD LIFT

90 +bar x 5

90 +bar x 5

90 +bar x 5

90 +bar x 5

90 +bar x 5

DIPS

6 BW

22.5lbs x 5

12.5lbs x 7

10lbs x 8

bw 8

front lever tuck 5 seconds

back lever tuck 5 seconds

front lever tuck 5 seconds

back lever tuck 5 seconds

ROWS

10,8,6

BODY WEIGHT KNEE CHINS 8

DIPS 8

5/31 Back/Bi's

Lat pull downs- 270 lbs 9,8,8 reps

Overhand BB row's- 315 lbs 8,8,8 rep's

Dumbbell row's- 125 lbs 10,10,10 rep's

EZ curl bar- 110 lbs 10,10,10,9 rep's

Dumbbell curls- 45 lbs 10,10,10,10 rep's

Dumbbell preacher curl- 35 lbs 10,10,9,7

6/1:

bb curl / shoulder press - 5 supers to burn out

stairmaster - 15m

6/4:

db curls / reverse tri - 5 supers

treadmill - 15m

preacher curl / bb over head tri - 5 supers

6/5:

shurgs / standing row - 5 supers

treadmill - 15m

lat pulls - 5

dead lifts - 4

6/7:

decline press - 5

calf raise - 5

treadmill - 15m

db press - 4

6/8:

hammer curls / reverse bench - 5 supers

ellipitcal - 15m

seated side flies / db rows - 4 supers

Joints are sore. Going to see doc soon.

Been doing one major muscle group on machines for a month then doing laps of walking and swimming in the pool. Helps to rehab knees to water walk.

Then Hot tub sets.

Also 2 times a week 10 min rounds with a heavy bag. Killer work out. Or jogging if it rains.

6/8 leg's

Dumbbell squats- 4 sets (bad back had surgery on disk 03' no more barbell squats)

1 leg press - 3sets

Leg extensions - 4 sets

Lying leg curls - 4 sets

Romanian Dead lifts - sets

Weekend off

6/11 chest/tri's

BB bench press - 4 sets

Decline bb bench press - 3 set's

Incline Db press - 3 sets

Incline fly - 4 sets

Cable presses - 4 sets's

Lying skullcrusher - 4 set's

Dumbbell overhead - 3 sets

Standing calf raises - 4 set's

Seated calf raises - 3 set's

6/14/12

Ran 2 miles. 13min

This is just the morning, still have weightlifting later today. But figured I'd post, (really bored right now lol)

And I'm shipping off to basic training in 54 days!!!

F-word YEAH!!!

6/15 143lbs 5'7

Ran two miles 13:12

6/16

Ran 1 mile 6:44

About to go to the gym and work on biceps/triceps

Stay active!

Lost a few more inches at the belly but gained a pound. Muscles must be storing glycogen and some water.

Equated for the first time in years. It was on a smith machine but next week I will use completely free weights. I also hope I can come close to the 1000 pound steep incline leg press. Last 2 reps of 7 hard my hands on my kneecaps but I didn't take off any weight. Just used my hands for compression.

Afraid to bench with my caloric deficit. I'm sure I am loosing power.

About to go for a 2 mile run. 5'6 146lbs

Hittin da gym around 5.

Found out working on biceps and triceps in one day is a bad idea! Ouch!!

Buttt I made it to 250lbs max on de bench press

3 mile run : didn't time it.

About to go to the gym.

Yesterday I did chest,shoulders,

Back, triceps.

Today it's biceps, forearms, chest, and abs.

High five.

Maybe I don't understand your work out, but why would you work your chest 2 days in a row angel?

Legs still recovering from my big leg day. Mild spinning on the cycle for 5 min.

Achy like I have the flu lately with stomach cramps. Feeling a billion times better last night.

Played with barbel at home this morning. Time for a short nap.

New month muhahah new maxes

Military press: 195lbs

Deadlift: 465lbs

Bench press: 315lbs

Squats: 405lbs

Nice numbers patented.

Maybe I don't understand your work out, but why would you work your chest 2 days in a row angel?

Legs still recovering from my big leg day. Mild spinning on the cycle for 5 min.

Achy like I have the flu lately with stomach cramps. Feeling a billion times better last night.

Played with barbel at home this morning. Time for a short nap.

First day was bench press and maxing out

Second day was chestpress machine thing and more reps less weight.

Today is future soldiers training which is when our army recruiters at our recruiting station train with us who have army contracts and about to go to basic.

I think we're running 4 miles and doing 30/60's today.

30/60's is when we run as hard as we can for 30 seconds around a soccer field and then sprint for 60 seconds, then run as hard as we can again for 30 seconds, and repeat. We do it like 5-7 times.

I'm sorry. I was not clear. What is your goal that you would work your chest like that within such a short time?

Usually the method you described is counter productive to developement, but maybe I just don't understand your goals. No slam intended, just doesn't jive with most weight training. Is it some kind of millitary conditioning protocol? As in not working quite to failure but trying to make you conditioned for something.

I'll never understand the military and its fascination with push ups. Pull ups would be so much more useful I would think.

I'm sorry. I was not clear. What is your goal that you would work your chest like that within such a short time?

Usually the method you described is counter productive to developement, but maybe I just don't understand your goals. No slam intended, just doesn't jive with most weight training. Is it some kind of millitary conditioning protocol? As in not working quite to failure but trying to make you conditioned for something.

I'll never understand the military and its fascination with push ups. Pull ups would be so much more useful I would think.

Ehh I'm not sure why I do it either but the first time wasn't really much, we were all just trying to see what our max was on the benchpress. I didn't really get a workout out of it but yesterday was a good workout, 10 reps of 185 5 times.

The pushup is a very good workout. I can't explain vividly everything that a pushup can do for your body, I just know that it's very good. I agree with you pull ups are damn hard and to me is better than pushups. I'm good at pull ups. Won first place in the cadet challenge at my school with 28 pull ups

But yeah I'm not a workout expert or anything, I just go to the gym with buddies to keep myself active.

I did a mild shoulder work out with 90 pound military press and bent over rows and standing rows. Just 3 sets. That used to be every day maintenance.

Getting old sucks.

Edited June 22, 201213 yr by dem beats

Push ups build shoulders a little chest, and triceps. They do force a ton of support muscles to get involved. I just don't understand why it is THE work out.

Anyway. It sounds like it was just more of a fun thing than a hard work out. But usually you should give body parts you train a week or so inbetween harsh work outs.

If you are trying to develop an awesome chest and arms do some weighted dips. You will see your development go past your buddies quickly.

6/11:

bb curls / over head tri - 5 supers

treadmill - 15m

cable curls / cable tri - 5 supers

6/12:

straight bar raise / dead lift - 5 supers

elliptical - 15m

forward cable flies / pull ups (over hand) - 5 supers

6/13:

db press - 5

elliptical - 15m

cable decline - 5

crunches - 75

6/18:

cable flies / tri pull - 5 supers

tread mill - 15m

db cursl / tri ext - 5 supers

6/19:

db side flies / standing rows - 5 supers

treadmill - 15m

pull ups / straight bar cable raise - 5 supers

6/20:

bench / hammy curl - 5 supers

elliptical - 15m

decline flies / lunges - 5 supers

6/21:

cable curls / cable rows - 5 supers

treadmill - 15m

over head db press / tri pull - 5 supers

Night:

sit ups - 120

squats - 120

push ups - 120

6/22:

reverse bb bi curl / bent bar forward raise - 5 supers

threadmill - 15m

over head lat pulls / tri iso pushups - 5 supers

crunches - 100

Happy Saturday!

The gf and I are about to go run in a 5k charity event. Wish us luck! (more her lol)

Gym later with the buds of course.

Sadly idk what to workout today lol. I'll figure it out.

Edit: we finished the 5k with a time of 21:15 that's a little over 7 minutes per mile! Proud of my girl lol.

We got home, she took a shower, and went straight to bed lmao.

Edited June 23, 201213 yr by Angelboy863

Ran in the rain.

1 mile run - 6:15

Great runs.

My favorite time to run is in the rain. So fat now I can only do about. 1/3 though. Lol