6-4-04 150.5

Back and Biceps

Back: Wide grip pulldowns--80 lbs. 1 x 15
.........................................................100 lbs. 1 x 11
.........................................................120 lbs. 1 x 8
(+ a fast 70 x 11)

Long cable rows-- 40 lbs. x 15
.....................................60 lbs. x 10
.....................................70 lbs. x 10

Straight-arm pushdowns-- 40 lbs. x 8, 8, 6
with (fast) cable bent over rows--20 lbs. 10, 15, 15 (going for a feel)

Biceps: db drop set curls-- 25, 20, 15 lbs x 8 reps.
25, 20 lbs. x 4 and 15 lbs. x 8

hardly worth mentioning 2 sets of concentration curls
finish outward curls--10 lbs. x 15 / 15 lbs. x 8 for the burn (because I like it)

Hi Debbie,

Thanks for checking out my gym log It's nice to meet you too!

DDR= Dance Dance Revolution which is a video game(for PS2 or Xbox) that you play with your feet on a dance pad. It is a killer cardio workout and a dancing game all at the same time. It has all kinds of music and you choose from songs in the Game or Workout mode (even counts caories for you), or in the Endless mode you just take the songs as they come. It's really addictive and makes it easy for me to get my cardio in. I had been really getting bored with my tredmill I'm not the usual age of most DDR players being in my mid-late 30's...hehehe

You are doing great on your own workouts! Have you checked out the June Exercise Challenge?




Freedom

6-7-04 153 TOM-1

Legs: Squats--45 lbs. 1 x 12
............................115 lbs. 1 x 10
............................135 lbs. 1 x 8, 6
..............................45 lbs. 1 x 12

*1 min rest between sets on supersets
CS Leg curls-- 30 lbs. 1 x 15/ CS Hyper-extensions-- 1 x 30
...............................40 lbs. 1 x 12/ ................................................1 x 25
...............................50 lbs. 1 x 8/ .................................................1 x 25

CS Leg ext.-- 20 lbs. 1 x 20 / CS Sissy Squats-- 3 x 12
............................30 lbs. 1 x 12
............................50 lbs. 1 x 10 (Started too low on leg curls and ext.)

Shoulders: db shoulder press-- descending sets (no rest)
25 lbs. 1 x 12 / 20 lbs. 1 x 8 / 15 lbs. 1 x 6 / 15 lbs. 1 x 8 asst.

SS Barbell upright rows--45 lbs. 2 x 12 / bent over flyes--10 lbs. 2 x 12 (too light on flyes)

6-8-04 153 day#2 TOM

Chest: Barbell flat bench press-- 45 lbs 1 x 15 / 95 lbs. 1 x 11 / 105 lbs. 1 x 5
Dumbbell inc. press--30 lbs. x 12, 10, 10
inc. flyes 25 lbs. x 10, 8, 7

Triceps: lunge rope ext. 20lbs. 3 x 8
cable pushdowns (rope) 20 lbs. x 5 / 10 lbs. x 5 / 10 lbs. x 6
db overhead ext. 25 lbs. x 8 ,5, 6

I made the rope yesterday and it works very well!

abs--using ball A little disappointed in the bench press- hoped to go for 115 at least. But it has been several years since I did them. Need to go ahead and buy some 35 lb dumbbells......or do db presses last. Loved the rope....triceps feel good.

150.5 6-9-04

Back: wide grip pulldowns--90 lbs. x 13 / 100 lbs. x 10 / 110 lbs. x 8
(did some drop sets)
cable bent over rows-- 25 lbs. x 10 / 35 lbs. x 10 / 45 lbs. x 8
cable long rows-- 45 lbs. x 12 / 70 lbs. x 8 / 60 lbs. x 8

Biceps: straight bar curls-- 45 lbs. x 10, 8, 8
hammer curls-- 25 lbs. x 8, 8, 7
alt. db curls-- 15 lbs. x 10, 10, 10
finish outward curls 15 lbs. till burn

abs

Note to me: Remember the suggestions Robert gave for w/g pulldowns and one arm rows on white rack.

6-10-04 150.5

Legs: light warm-ups
Plie' squats-- 85 x 12 / 95 x 10 / 100 x 8
lunges--20, 15, 12
hyper-extensions-- 1 x 15, 35 (last) (got dizzy during 1st set)
db dead lifts--20 lbs. x 15 / 25 lbs. x 15

Shoulders: side laterals-- (drop sets) 3 sets 15 lbs, 10 lbs, 6.6 lbs. x 10 (forced reps. last set)
bent over flyes-- 10 lbs. x 15, 10, 10
standing rows-- 45 lbs. x 12, 10, 10

abs

150.5 6-11-04

Chest: Marcy bench press-- 4 sets
db inc. press-- 30 lbs. x 15, 10, 9
db inc. flyes-- 30 lbs. x 6, 6, / 20 lbs. x 9
pullovers-- 30 lbs. x 13, 10, 9

Triceps: rope lunge ext.-- 20 lbs. x 10, 10, 10
cable push downs (rope)-- 20 lbs. x 6, 6, 5 (lost pump)
overhead db ext. 25 lbs. x 9, 7, 6

abs

Note: lats are feeling good
Reminder: Need to fix a couple of 35 lb dumbbells for presses....as much as I hate to use those kind of dumbbells, I might as well get use to them.

6-14-04 148.5

This was such a crappy work-out I hate to even post it, but just so I'll remember.

Back: leaning w/g pulldowns (stutter) 120 x 3 + 100 x 10 / 130 x 2 + 80 x 8 / 80 x 10
cable one arm rows-- 10 x 15, 15 x 12, 20 x 10 (went too light) didn't like it either
Cable bent over rows-- 30 x 12, 40 x 10
Long rows-- 80 x 8 drop 30# 50 x 7 / slow 50 x 12, 8
straight arm pushdowns-- 40 x 9, 6 (just because I love them)

Biceps: cross chest curls-- 20 x 10, 10, 10
sup. db curls--25 x 6 + 20 x 4 / 25 x 2 + 20 x 6 / 25 x 2 + 20 x 4
bb curls-- 45 lbs. 45 x 8, 6, 6

I did 3 sets of each but not in succession, rather one each and start over. With rests.
Tried some different stuff and didn't like it. Wasn't a waste, but certainly won't be repeated.

abs

6-15-04 149

Legs: Squats--115 x 10 / 135 x 10 / 155 x 3 / 115 x 10
superset ext. & curls--40 x 20 / 60 x 10 / 70 x 10 + (curls) 50 x 6
hyperext.-- 30, 20, (was fussing at the dog and lost count)
sissy squats--20, 15, 15
Did everything but regular squats in a Large set

Shoulders: overhead presses--45 (bar) x 13, 8, 8
1 set of cable delt rows didn't like it and stopped 30 x 12
bent-over flyes--15 x 15, 12, 10
side laterals with 10lb plates-- 10 x 12, 10, 12
isometrics for shoulders w/butt blaster

abs

ds went off with friends today so I didn't have my spotter, and tended to rest a little longer than I should have some of the times. Was pretty pleased with the squats and my flexability is coming back really well during my stretching.

6-16-04 148.5

Chest: bb flat bench press-- 95 x 10 / 135 x 1.5 / 115 x 3, 3
I made a mess of that. Hate the rack I have to use. (really!)
db inc. press-- 41.5 x 10, 8, 6
db inc. flyes--30 x 8, 6, 5
pullovers-- 30 x 12, 10, 9

Triceps: kickbacks--15 x 15 / 20 x 12 / 15 x 12 rotate
rope lunge ext.--20 x 12, 9, 6
bar pushdowns--20 x 12 / 25 x 9, 9
isometrics

6-17-04 149

Back: Long rows--60 x 12 / 70 x 8, 8
w/g pd--90 x 10, 10, 8
c/g pd--90 x 10, 10, 10
str. arm pd--50 x 8 / 40 x 7, 5

Biceps: Alt. db curls (seated)--20 x 12 / 25 x 5 + 20 x 5 / 25 x 5 + 20 x 5
Rev. cable bic. curls-- 40 x 10 / 60 x 10 / 70 x 10 / 80 x 9

abs / iso.

ds is sick today, so I had no spotter...but all in all not a bad work out.

Hey again!

Problem areas

You could try relacore for your tummy (it seems to have worked for quite a few people on here) but no idea about legs.... hitting your squats hard and heavy will make the muscles bigger but wont directly affect the fat there.

6-18-04 149

Legs: Plie' squats--95 x 12 / 105 x 10 / 115 x 10
s. l. deadlifts-- 95 x 10, 9, 8
leg ext.-- 60* x 11, 8, 8 (* had shoulder press bar attached so not sure)
sissy squats--10, 9, 9

Shoulders: Marcy press-- 8, 7, 5
side laterals-- 10 x 15 / 15 x 10, 10
bent-over flyes-- 10 x 10 / 15 x 10, 10
standing rows--45 x 12 / 55 x 8, 7

abs