Todays workout

Started about 6:10 finished about 7:30 but didn't look so not exactly sure.

Weighted crunches feet up on ball.......................40x10,50x8,50x8
Cable crunches on tricep station...............................130x8,120x8
Seated cable crunches on lat pull-down station...... ....112x8,112x8

Incline prone rear delt raise....... drop sets
1)15x10,10x10 2)20x10,15x8,10x6 3)20x8,15x6,10x6

Smith machine bent over rear delt rows....... ......140x6,140x8.140x8

Superset
Lateral raises.............................................................20x8, 25x8
Arnie presses.............................................................45x8 ,45x8

Pull-ups palms facing me shoulder width 5 sets of:
BW x 4, BW x 4, BW x 3 & 2negs,BW X 2 & 3 negs, 5 negs

Straight arm cable pull-downs.....................................100x8,100x8
Standing face pulls on cab. cross. station..............90x8,100x8,100x8
Barbell shrugs.........................................................225x10,22 5x8
Seated cable rows....................................................170x6,160x8

Superset
SLDL's.................................................................. ...235x8,235x8
Weighted hyperextensions..............................................25x8,25x7

Off day today

Today was Abs, Chest, Bi's and Tri's as follows:

All exercises done at a very moderate to slow tempo.

Inline crunches.................................................BW x 40
Knee-ups on bench.......................................2 sets of 20
Twisting crunches on ball................................1 set of 30

Flat bench press................190x5,190x5,195x5,195x5,185x4
Flyes on flat bench..............................................40x7x3
Incline dumbell bench press........................50x7,50x7,50x6

Alt. seated dumbell curls.......................................45x5x5
Superset:
Alt. Incline curls (very slow negative stretch)............35x6x2
Close grip pulldowns..........................................167.5x7x2

Weighted dips......................................................45x7x3
Skull crushers w/ez-curl bar....................................55x7x3
Triceps pushdowns w/rope........................................80x6
Triceps pushdowns w/slight v-handle underhand grip.....60x8
Triceps pushdowns w/slight v-handle overhand grip.......80x8
Triceps pushdowns w/slight v-handle underhand grip.....70x8

45 lb plate finger lifts.......................2 sets, 1 of 25, 1 of 20
Standing dumbell wrist curls......................................35x15
Seated wrist curl on leg...........................................25x20

Standing overhead dumbell triceps extensions.........35x8,35x7

Leg day today

First started with some heavy squats, wanting to see how much I could do, as I haven't went very heavy in awhile. I always go ATG.

Squats.................................275 x 2 1/2, 300 x 2. 275 x 2. 225 x 7
Leg presses on 45* sled..............................................450 x 8 x 5

Supersetted:
Sissy squats..............................................................BW x 7 x 3
Leg extensions...................130 x 7, 130 x 4 drop to 115 x 5, 115 x 4

Supersetted:
Cybex glute machine(one leg at a time)...125 x 7, 137.5 x 7, 137.5 x 7
Lying leg curls............................................................130 x 8 x 3

Hyper-extensions (squeezing glutes hard at top).............BW x 10 x 3
Standing calf raises...................................................305 x 10 x 2
Seated calf raises (one leg at a time).............................90 x 10 x 2

Legs just gave out on me on last set of leg extensions! Couldn't coax
them for more!

Just cardio today


9:30am
45 min on treadmill using weightloss program which is medium intensity intervals with warm up and cool down.

6:30am
60 min. walk around neighborhood moderate intensity


6:30pm
60 min. bicycle ride in hills moderate intensity

8:30am
50 min. walk moderate intensity


5:30pm
Kneeling cable crunches......................130x10,155x10, 155x10
Weighted crunches..........................................50x10, 50x10

Pullups (underhand med. grip)....................................BW x 4
Negative pullups (med. overhand grip,bodyweight)......2 set of 5
Wide overhand grip pulldowns..................162.5x6,170x5,150x8
T-Bar rows............................................................135x7x3

Superset:
Arnie presses...........................................45x10, 50x8, 50x8
Bent over laterals.......................................20x8, 25x8, 25x8

Superset:
Bent over dumbell rear delt rows.................................50x8x2
Standing face pulls.......................................100x10, 110x10

Cable straight-arm pulldowns...................110x8, 110x7, 110x7
Deadlifts........................................................315x5, 315x5
Barbell shrugs........................................................225x8x3
Weighted hyperextensions.......................................35x10x3


Took about an hour and 15 minutes.

5:30pm

3 min warm-up stair climber
10 min HIIT on stairclimber
15 min mod. intensity on treadmill
5 min HIIT on treadmill
20 min mod./low intensity on treadmill
3 min cool down treadmill

Gee bud, you got a FIRE under you!

Today was chest, triceps and biceps.

Started with a couple of sets of squats to get the ole' testosterone flowing.


Squats........................................................225x10x2
Flat bench press....195x5, 195x5,195x5, 195x4,185x5 last set very slow
Lying flyes.......................................................45x8x3
Incline bench dumbell press....55x8,60x7,60x5 drop to 55x4

Alt. seated dumbell curls...........45x5,50x5,45x5,45x5,45x5

Superset:
Alt.incline seated curls...................................35x7,35x7
Close grip underhand pull-downs..............167.5x8,167.5x8

Skull crushers.....................................65x10,75x10,85x6
Weighted dips........................................50x6,50x7,50x7
Triceps push-downs w/rope handle............80x6,70x8,70x8

Superset:
Drag curls on smith machine.....................60x8,65x8,65x8
Standing one arm tri. extensions...............35x8,35x7,30x10

damn dude you are one strong MoFo....suddenly I do not find myself thinking about cookies when I see your name

I agree. Something more substantial. Like beefcake.

Awww, shucks ya'll

Leg day:

5:30pm

Leg presses on 45* sled.....................470x8, 470x8,470x8,490x8, 490x8
Sissy squats.................................................................. .......BWx10
Seated leg extensions.....................................120x10, 120x10, 120x10

Superset:
SLDL.................................................................... .............240x8x3
Lying leg curls................................................................... ..133x8x3
Hyperextensions......................................................... ........BWx10x3

Plate loaded rotarty calf single leg.........................................135x10x3
Standing calf machine.........................................................305x10x3

6:15pm

1 hr. 30 min. walk at moderate intensity