dpc Posted June 24, 2015 Author Share Posted June 24, 2015 I've upped my food intake so I guess you'd say gain. Just eating more and eating cleaner. I can finally feel that I'm getting older lol Quote Link to comment Share on other sites More sharing options...
dpc Posted July 3, 2015 Author Share Posted July 3, 2015 6/24/15 forgot to add this entry push day pecdec (hard one second squeeze) 40x10x2 55x10x2 65x10x2 db incline press 25x10x4 military press 40x8 50x8x3 side db raise 10x10 15x10x2 pushdown with weird weighted stack 25x10 30x10 35x10 haven't been around due to a trip for a wedding. just got back after 6 days gone. 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted July 4, 2015 Author Share Posted July 4, 2015 7/3/15 legs seated calf machine each set consisted of 10 reps with my legs neutral, 10 reps with my toes pointed in and 10 reps with my toes pointed out 30 30 40 abs leg press calves (no weight used. just sled) once again each set was done as above. was only able to get 8 reps on the toes pointed out as my calves were dead. did 3 sets abs leg extension 50x15 60x15x2 70x15 80x15x2 seated leg curl 40x15 60x15 75x15 85x15 mts-v squat machine (this machine is sort of a basterdized version of a hack squat machine. never tried it before) 70x10 after this set, i threw up. i felt completely fine until this first set... and the set didn't feel that difficult. i worked out in the morning before work so that means i had to eat adn then go straight to hte gym. im guessing that on leg days i should just go after work or on a day off. Quote Link to comment Share on other sites More sharing options...
MattM Posted July 4, 2015 Share Posted July 4, 2015 Sorry to hear about that last set! Sometimes if you do a total volume of work your body is not used to, it can be rough! Or maybe the squat machine spikes your blood pressure or compresses you which caused you to get sick? Either way good workout, every leg muscle muscle hit Quote Link to comment Share on other sites More sharing options...
dpc Posted July 4, 2015 Author Share Posted July 4, 2015 Matt.... not really sure. I do fine with eating and working out in the morning before work but I think legs just takes a lot out of me. We will see. 7/4/15 Pull day Reverse grip pulldown 40x20 55x15 70x12 close grip pulldown 70x20 85x15 70x12 at this point i noticed i wasn't using my back at all to move the weight, just my biceps. i just couldn't contract my back the way i usually can. wide grip pulldown 55x20 70x15 70x12 These three sets with the normal grip was moved with my back and not my biceps wide grip neutral grip seated row. i brought my elbows up and tried to move the weight with my rear delts.... i was able to do this but it was difficult. dififcult because i had to hold the bar up at a weird angle while doing the movement. 25x12x2 rear delt machine 25x20 40x15 50x12 db shrug 50x12 60x12 Quote Link to comment Share on other sites More sharing options...
dpc Posted July 7, 2015 Author Share Posted July 7, 2015 7/7/15 Before I even started this workout I had sore triceps from the pull day. I think the way I was holding the bar on the seated row caused me to get sore triceps. PecDec 25x20 40x20 50x20x2 Hammer press incline 50x12 70x12 70x12 Chest press machine 55x10x2 55x13 drop set to 40x5 lateral raise machine (didn't liek this really) 10x12 20x12 30x12 lying ez curl bar tri extension 30x10x3 rope pushdown 30x10x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted July 8, 2015 Author Share Posted July 8, 2015 7/8/15 Legs Started the day with two ab exercises Horizontal calf machine (each set consisted of 10 reps with toes pointed in, 10 reps with toes pointed out, and 10 reps neutral) 30 50 50 standing calf raises on platform (10 reps with toes in and 10 reps with toes out) 2 sets lying leg curl 30x20 50x15 60x15 70x15 leg press 90x8 140x8 180x5 230x5 leg extnesion 50x15 70x15 80x15 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted July 13, 2015 Author Share Posted July 13, 2015 7/11/15 Pull day wide grip pulldown (moving weight with back, not arms) 40x20 55x15 70x12 Close grip neutral pulldown) 55x20 70x15 85x15 Neutral grip wide pulldown 70x15x2 one arm db row 40x10 50x10x2 rear delt machine 25x20 35x20x2 db shrug (pause for 3 seconds at top) 50x10x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted July 13, 2015 Author Share Posted July 13, 2015 7/13/15 Today should have been push day but I did legs instead. The reason being is that I won't have a day off for 6 days and I prefer to do legs on my days off. Legs Back was sore before I got to the gym so went a little easier then I wanted. With that said I put in some good work. Two ab exercises Horizontal calf press machine (each set consisted of 10 reps with toes in, 10 with toes out, and 10 with neutral) 30 50x2 Only did one calf exercise today as I've been having issues with my right calf whenever I do them (thanks moeller) Leg press 90x5 140x5x2 180x5 230x5x2 Lying leg curl 50x15 65x15 80x15 (dont think i could have done another rep) leg extension 60x15 75x15 90x15 Quote Link to comment Share on other sites More sharing options...
MattM Posted July 15, 2015 Share Posted July 15, 2015 That calf is still acting up!?!? Oh man Quote Link to comment Share on other sites More sharing options...
dpc Posted July 21, 2015 Author Share Posted July 21, 2015 7/15/15 Abs Incline hammer press 20x12x2 50x12 70x12 chest press machine 55x12x4 Chest fly machine 55x20x3 db side raise 10x12x4 tri press machine 50x10 75x10 90x10 Quote Link to comment Share on other sites More sharing options...
dpc Posted July 21, 2015 Author Share Posted July 21, 2015 7/17/15 Rope pulldown 55x15x2 70x15 80x15 90x15 100x15 db row 45x10 60x10 Seated row with cables. Two seperate hand attachments that allowed me to rotate my hands from palms facing down to palms facing each other 27.5x15x3 (weird weights on cable stack) db shrug with 3 second pause at top 55x10x3 Rear delt machine 30x20x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted July 21, 2015 Author Share Posted July 21, 2015 (edited) 7/20/15 Yesterday I had an accident while trying to catch our lynx. I was limping pretty bad so went to the doctor. I have a minor tear in one of my hip flexor muscles in my left leg. Not a big deal and should be fine soon. But I didn't want to do legs and make it worse....... so I actualy did an arm day. Kind of weird, I've never felt sore in only my arms and nothing else. V-bar pushdown with weird weight stack 30x10 40x10x2 50x10 Lying tricep extensino 30x10 40x10x2 Tri press machine 50x10 70x10 90x10 110x10 Cross chest bicep curl with slow descent 15x10 20x10 25x10 db preacher curl with slow descent 15x10x2 20x10x2 Biceps curl machine 50x10 60x10 70x10 DB wrist curl 20x10x3 EZ curl with reverse grip 25x10 35x10x2 Mirror posing 2 hours 3 minutes Edited July 21, 2015 by dpc Quote Link to comment Share on other sites More sharing options...
MattM Posted July 23, 2015 Share Posted July 23, 2015 How did the accident occur, did you take a fall? Quote Link to comment Share on other sites More sharing options...
dpc Posted July 24, 2015 Author Share Posted July 24, 2015 How did the accident occur, did you take a fall? Kind of hard to explain.... our lynx was being a pain and spending time up on this top shelf of her exhibit. It was time to go in and she wouldn't go in. So I left the exhibit and went on the backside of it and climbed up a hill to annoy her so she would jump down. This terrain isn't manicured at all and so I didn't notice a bit of a pothole. I kind of fell in it and while falling in it I tried to climb out at the same time. Just a weird angle and momentum. I'm fine, just can't really do much on it and don't want to injure it more. Quote Link to comment Share on other sites More sharing options...
dpc Posted July 24, 2015 Author Share Posted July 24, 2015 7/23/15 Chest Incline hammer strength (weight per arm) 10x8 25x8 35x8 45x8x2 55x8 Chest press machine 55x12 65x12x3 Chest fly 70x12 80x12x2 DB side raise 10x12x4 Rear delt machine 25x30 35x30x2 This last set was a killer and it took me a bit to get to 30 reps. Felt great. So today I had to train after work. I prefer to train in the morning just so I have my evenings free, but since I have a lot more food in me I was much stronger. This is a bit of a dilemma as I can't match this in the morning. I can't find a food that I like in teh morning that is easy to make and gives me as much energy as I would at 6:00 PM Quote Link to comment Share on other sites More sharing options...
dpc Posted July 26, 2015 Author Share Posted July 26, 2015 7/24/15 Hammer MTS high row (weight per arm) 40x10 50x10 60x10x2 Meadows rows (first time doing these) 10x10 25x10x2 didn't really like this. I actually felt it a lot in my lats, but the position upset my lower back. wide grip pulldown 55x12 70x12 85x12x2 db shrug with 3 second pause at contraction 55x10x2 Quote Link to comment Share on other sites More sharing options...
dpc Posted July 26, 2015 Author Share Posted July 26, 2015 7/25/15 Rope pushdown 20x12x2 25x12 30x12 Cross chest bicep curl 15x10 20x10 25x10 17.5x10 (3 second descent) tri press machine 80x10 100x10x2 DB preacher curl 15x10 22.5x10 15x10 (3 second descent) tri extension machine 40x10 65x10 80x12 reps dropset to 50x10 reps dropset to 30x10 reps to partial reps preacher curl machine 50x10 65x10 80x10 dropset to 50x8 dropset to 25x10 to partial reps Quote Link to comment Share on other sites More sharing options...
dpc Posted August 1, 2015 Author Share Posted August 1, 2015 7/27/15 Chest and shoulders incline hammer press 10x12 25x12x2 35x12 45x12 followed by 5 partials slight incline db press 30x10x4 chest fly machine 55x15 70x15 70x15 with slow return to start position followed by 5 partials db side delt raise 12.5x10x4 face pull (at chest level) 20x15x3 25x15 7/31/15 Back Seated row machine 55x12x2 70x12 85x12 100x12 db row 50x8 60x8x2 neutral grip wide grip pull down 70x12 85x12x2 db shrug with 3 second pause at top 55x10 60x10x2 really having issues training in the am before work. just no energy at all Quote Link to comment Share on other sites More sharing options...
dpc Posted August 1, 2015 Author Share Posted August 1, 2015 7/31/15 arms rope push down 20x10x2 25x10 30x10x3 rope cable curl (not to self, go heavier on this) 20x10x2 25x10 25x10 with 3 second lower one arm db overhead extension 10x10 15x10x2 preacher curl machine 65x10 80x10 80x10 followed by 50x10 followed by 20x10 dropset tri extension machine 65x10x2 80x10 reverse ez curl bar 35x10x2 35x10 with 3 second lower Quote Link to comment Share on other sites More sharing options...
dpc Posted August 3, 2015 Author Share Posted August 3, 2015 8/2/15 Legs First legs session in a few weeks. Unforunately I didn't save the workout on my phone so I will be doing this from memory Two ab exercises Horizontal calf machine (each set was 10 reps with toes in, 10 with toes out and 10 neutral) 50x10 60x10x2 lying leg curl 40x15 50x15 65x15 Leg press Machine 110x10 130x10 150x10 190 x10 drop set to 150x10 drop set to 110x10 Split squat 2 sets of 10 on each leg. bodyweight My GPP is crap. This destroyed me and I was done. Quote Link to comment Share on other sites More sharing options...
MattM Posted August 4, 2015 Share Posted August 4, 2015 Has the lynx induced injury healed up? Lots of compounds leg movements here, make sure to ease into it! Quote Link to comment Share on other sites More sharing options...
dpc Posted August 8, 2015 Author Share Posted August 8, 2015 Has the lynx induced injury healed up? Lots of compounds leg movements here, make sure to ease into it! Yeah it's no issue now. Leg feels good. Quote Link to comment Share on other sites More sharing options...
dpc Posted August 8, 2015 Author Share Posted August 8, 2015 8/4/15 Chest shoulders Incline hammer press 10x12 25x12x2 35x12 45x12 45x11.5 Slight incline db press 30x10x3 Stretch push ups 8 reps 9 reps Put two fitness steps next to each other with a gap in the middle. While lowering myself I was able to lower myself below parallel to get a stretch on my chest side db raise 12.5x10x3 Face pull at chest level 25x15x3 front barbell raise 30x10x2 (realized that after doing this the next day my lats were more sore than my front delts. this led me to try straight arm pulldowns in the next back workout) 8/7/15 Back This workout was done after a long day at work. Had to put up a massive tent and move a dance floor all in the sun. Long long day. straight arm pulldown 25x10 30x10 35x10x2 42.5x10 calbe stack seated row with 1 second hard squeeze at contraction 70x10 85x10x3 pulldown with rope 70x10 85x10x2 100x10 DB shrug with 3 second squeeze at contraction 60x10x3 Back extension 2 sets of 10 reps Quote Link to comment Share on other sites More sharing options...
dpc Posted August 10, 2015 Author Share Posted August 10, 2015 8-9-15 Arms Straight bar push down 30x15x2 40x12x2 50x10 DB cross chest curl 20x10x2 (each setime was 10 reps with one a hen switch) 20x10 (extra slow descent. Alt arms) Tate press 15x15x3 Seated concentration curl 15x10 20x10 20x10 with 3 second descent. 5 negatives at end of each set Tri press machine 110x10 120x10 Reverse ez curl 35x10 45x10 45x10 extra slow descent Mirror posing 1 hour 3 minutes Quote Link to comment Share on other sites More sharing options...
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