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Old 07-06-2011, 05:55 AM   #201
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6/10/2011
Chest / Tri
Chest

Bench
135x8, 205x6, 210x6, 210x6

Incline DB
45x10, 50x 8, 55x8, 55x7

DB Incline Flys low pull
20x7, 20x7, 20x7

Tri
Reverse Pull Down knees bent
50x10, 90x10, 80x10, 80x10

Rope pull down80x10 knees bent
80x10, 100x11, 100x11,100x11

Close grip
95x10,95x12, 95x12

Overall:
With knees bent on tri work really overloaded the muscle
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Old 07-06-2011, 05:56 AM   #202
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6/13/2011
Back, Bi, Abs

Back
Seated Rows
150x10, 250x8, 250x8, 250x8

Pull down medium grip behind
60x10, 80x8, 80x8

Pull down wide grip behind
80x8, 80x8, 80x8

DB row
60x8, 75x8, 80x8

Bi
Cross body curls
30x8, 30x8, 30x6

Preacher curl
42.5x14, 42.5x11, 42.5x8

Short BB Reverse Curls
42.5x8, 47.5x6, 47.5x6

Abs
Exercise ball will band crunch
20,
*had to stop.. bad ab muscle cramps
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Old 07-06-2011, 05:57 AM   #203
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6/14/2011
Shoulders & Tris

Shoulders
Warm up
30x10, 30x8, 30x8

DB Arnold Press
40x8, 45x6, 45x6

Lateral side raises machine
90x10, 120x10, 150x8

Rear Delt cable
30x8, 30x8, 30x8

DB Shrugs
75x12, 75X12, 75x12, 75x10

Tri
Rever tri pull down knees bent
90x10, 110x8, 110x8

Tri Bar
42.5x8, 62.5x8,62.5x6

Tri Rope press down 30 sec brk
100x8, 80x8, 70x12, 60x11, 50x15
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Old 07-06-2011, 06:13 AM   #204
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Experiencing some lower back pain
~~~~~~~

6/20/2011

Back & Bi

Back
Row Machine
150x10, 250x8, 250x8

DB Rows
70x6, 70x6, 70x6

Pull Down Behind Neck
90x8, 90x8, 90x8

Pull Overs
100x10, 130x10, 150x8

Bi
Preacher
42.5x10

Standing Curl Bar
42.5x10, 62.5x8, 67.5x6

Inner Curls
30x6, 20x9, 20x8

Cable Bi Curls
80x8, 80x8, 80x8

Overall:
Really just exhausted.
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Old 07-06-2011, 06:14 AM   #205
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6/21/2011

Shoulders & Abs

Shoulders
Warm ups
30x8, 30x8

Arnold Press
40x6, 40x8, 40x6, 40x6

BB front lateral raises
45x6, 45x6, 45x6

Rear bent over cable
30x8, 30x8, 30x8

Single upright row
60x8, 60x8, 60x6

DB Shrugs
80x8, 80x8

Machine Lat Raises
100x10, 100x10

Abs
Decline
10,10, 10

Hanging lower with band
12, 10, 10

Rotary Twist (per side)
10, 10
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Old 07-06-2011, 06:15 AM   #206
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6/22/2011

Legs & Abs

Legs
Leg Press
210x10, 410x6, 410x8

Seated Calve Press
190x20, 270x15, 310x15, 350x15

Leg Extension
100x15, 100x15, 100x10

Abs
Decline
10, 10,10

Lower hanging with band
12, 10, 10

Cardiovascular
Bike - fast pace 15 minutes
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Old 07-06-2011, 06:16 AM   #207
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Went to see my doctor ...issues with SI Joint 6/23/11
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Old 07-06-2011, 06:17 AM   #208
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Vacation 6/24-7/5

On 7/4- playing with the kids and tore something in my chest.

Sucks to get old!!
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Old 07-06-2011, 06:18 AM   #209
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7/5/2011

Legs & Bi

After almost 2 weeks out of the gym....

~~~~~~~~~~~
Legs

Leg Press
210x10, 410x8, 410x8, 410x8

Leg Extension Toes turned in
100x12, 100x12, 100x12

Prone Leg Curls
70x10, 70x10, 70x1 (cramp)

Calves seated
210x20, 270x23, 270x20

Bi
Inner Curls
20x8, 25x8, 25x8

Easy Standing Curl Bar
42.5x8, 42.5x8, 42.5x8

Reverse Curls
42.5x6, 42.5x6, 42.5x6

Last edited by bb12; 07-06-2011 at 03:17 PM.
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Old 07-06-2011, 03:17 PM   #210
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7/6/2011

Back
Cable Rows
130x10, 250x8, 250x8

Lat Pull down behind neck
90x10, 90x10, 110x6

DB Rows (each side)
75x6, 75x6

Machine Pull Over
110x10, 140x10, 150x6

Nautilus Gravitron
70x10, 100x8, 130x6
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