| Author |
Message |
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3524
Registered: 03-2008
| | Posted on Wednesday, May 19, 2010 - 03:50 pm: | 
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I decided to create a new blog because of the suggestion of our fearless leader. She said it would take you too long to get to my daily post so that you could read it. I will try to limit my posts on this blog to exercise and do another on other subjects. Today's exercise is as follows:
BB MIlitary Press
3 sets of 12 @ 100#
DB military Press
3 sets of 12 @ 45#
DB Arnold Press*
3 sets of 12 @ 30#
DB Rev. Fly
3 sets of 12 @ 20#
Pullback
3 sets of 25
Lateral Raise
3 sets of 12 @ 15#
Ball Crunch
2 sets of 50
Rotator Cuff (I)**
3 sets of 20
Rotator Cuff(O)**
3 sets of 20
* I know, if you work out on a regular basis, you cannot do a barbell Arnold Press, as there is no such thing, because of the nature of the exercise.
** these are not truly exercises. I do these to protect my rotator cuffs as I had some problems with my shoulders being weak at one time. I have continued to do them as a precautionary measure.
| There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3527
Registered: 03-2008
| | Posted on Thursday, May 20, 2010 - 12:23 pm: |
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Today is my circuit workout. It will be the following:
Step Up
4 sets of 20
Decline Pushup
4 sets of 25 (5 steps)
Short Bar Pullup
4 sets of 25
Short Bar Curl
4 sets of 25
Ball Squat
4 sets of 15 @ 35#
Boxing
4 sets of 60
In addition
| There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3528
Registered: 03-2008
| | Posted on Thursday, May 20, 2010 - 04:46 pm: |
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For some reason, the last part of my previous post is not there. What I started to say was that in addition to my normal routine on that day, I have added:
Ball Crunch
4 sets of 50
When the room is available.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3529
Registered: 03-2008
| | Posted on Friday, May 21, 2010 - 04:19 pm: |
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Today, I did legs. The following routine was followed:
One Legged Press
3 sets of 20 @ 100#
Reverse Lunge
3 sets of 15
Seated Calf Raise**
3 sets of 20 @ 120#
One Legged Squat
3 sets of 15
Step Up
3 sets of 20
Hamstring/Ball
3 sets of 20
** A tip on this one. I use a Smith machine and a section and the top of a Step Up. Make sure that you just a collar like what you would use if you were doing a squat. That way, it does not feel funny when you are doing weighted calf raises.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3540
Registered: 03-2008
| | Posted on Monday, May 24, 2010 - 07:28 pm: |
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It has been reiterated to me that in order to make my quest to gain muscle work, that I have to intensify my workouts, do fewer repetitions and more weight. With that in mind, here is today's Shoulder workout:
Standing BB Military Press
1 set of 8 @ 100#
1 set of 8 @ 110#
1 set of 8 @ 120#
Seated DB Military Press
1 set of 8 @ 50#
2 sets of 8 @ 45#
Arnold Press
1 set of 8 @ 30#
2 sets of 8 @ 35#
DB Rev. Fly
3 sets of 8 @ 25#
Pullback
3 sets of 25
Lateral Raise
1 set of 8 @ 15#
2 sets of 8 @ 20#
Medium Raise(blue band)
3 sets of 8
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3542
Registered: 03-2008
| | Posted on Tuesday, May 25, 2010 - 10:07 am: |
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Today will be back and biceps. As I had stated before, I need to lift heavy, so here is today's plan:
Lat Pulldown
3 sets of 8 @ 75#
Bent Pulldown
3 sets of 8 @ 75#
One Arm Pulldown
3 sets of 8 @ 60#
DB Bent Row
3 sets of 8 @ 60#
DB Shrug
3 sets of 8 @ 45#*
Concentration Curl
3 sets of 8 @ 25#
Preacher Curl
3 sets of 8 @ 25-30#**
Wall Curl
3 sets of 8 @ 15#
EZ Curl
3 sets of 8 @ 55#
* This is the first attempt at doing these in a long time, so I am not really sure just what I can do, so I would rather err on the side of caution.
** As some of you know, I have had a problem with doing biceps exercises in the past, not because of a biceps, but because of a tendon in my right arm. For this reason, I don't know how this will turn out. If it starts to bother me, I will lower the weight.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3549
Registered: 03-2008
| | Posted on Wednesday, May 26, 2010 - 05:18 pm: |
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Today's workout was chest and triceps as follows:
BB Bench
1 set of 8 @ 40#
1 set of 8 @ 90#
3 sets of 8 @ 200#
BB Inclined Bench
1 set of 8 @ 90#
2 sets of 8 @ 190#
DB Fly
1 set of 8 @ 50#
2 sets of 8 @ 55#
DB Incline Fly
3 sets of 8 @ 50#
Close Grip Bench
1 set of 12 @ 100#
1 set of 9 @ 105#
1 set of 12 @ 105#
Underhand Triceps Extension
1 set of 8 @ 45#
1 set of 8 @ 50#
1 set of 8@ 55#
V Pushdown
1 set of 8 @ 45#
1 set of 8 @ 50#
1 set of 8 @ 55#
Ball Crunch
3 sets of 50
| There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3555
Registered: 03-2008
| | Posted on Thursday, May 27, 2010 - 06:41 pm: |
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After yesterday's workout, this one was a killer. Usually, yesterday would have been back and biceps instead of chest and triceps. Today's workout was:
Step Up
4 sets of 20
Decline Pushup
4 sets of 25 (5 steps)
Short Bar Curl
4 sets of 25
Short Bar Pullup
4 sets of 25
Ball Squat
4 sets of 15 @ 35#
Overhead Triceps Extensions
4 sets of 8 @ 42.5#
Ball Crunch
3 sets of 50
| There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3569
Registered: 03-2008
| | Posted on Sunday, May 30, 2010 - 07:47 pm: |
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Boy is it hot today, or what? After two days off, I did legs today. In addition, we had our niece's boy for most of the afternoon. Something that I picked up on--if I am bulking, I cannot miss having 500-600 calories for one of my treats or meals, because if I do, I fall behind and it is impossible to catch up without having a blood sugar check that is astronomical, because I tried to make it up! Anyway, here is today's workout:
One Legged Press
3 sets of 8 @ 140#
Seated Calf Raise
6 sets of 8 @ 150#
Bands(L-R)
Sets of 45, 43, 46 &52 @ 12#
Bands(F-B)
Sets of 39, 40, 39 & 45 @ 12#
T Bar Squat
3 sets of 8 @ 80#
Reverse Lunge
3 sets of 15
Shoulders tomorrow.
| There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3574
Registered: 03-2008
| | Posted on Monday, May 31, 2010 - 05:05 pm: |
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Today's workout:
BB MIlitary Press
3 sets of @ 100, 110 & 120#
DB Military Press
3 sets of 8 @ 45#
Arnold Press
3 sets of 8@ 30#
DB Rev Fly
3 sets of 8 @ 25#
Lateral Raise
3 sets of 8 @ 20#
Medium Raise
3 sets of 8 (blue band)
Front Raise
1 set of 8 @ 15#
3 sets of 8 @ 20#
Plank
1 and a half minutes
Push Plank*
1 minute
*Push plank is new for me. With a regular plank, you are on your arms, with the rest of your body in a pushup position. With a push plank you are in a complete pushup position. In both, you have to hold that position, but you have a broader base with the regular plank.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3578
Registered: 03-2008
| | Posted on Tuesday, June 01, 2010 - 04:02 pm: |
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Pretty good back & biceps routine today is as follows:
Biceps
EZ Curl
3 sets of 8 @ 55#
Preacher Curl (one arm)
3 sets of 8 @ 30#
Concentration Curl
3 sets of 8 @ 25#
Wall Curl
3 sets of 8 @ 15#
Back
Bent Close Grip Pulldown
2 sets of 8 @ 85#
1 set of 8 @ 100#
Close Grip Pulldown
1 set of 8 @ 110#
2 sets of 8 @ 130#
Lat Pulldown
1 set of 8 @ 85#
2 sets of 8 @ 90#
Double Arm Pulldown(per arm)
3 sets of 8 @ 60#
DB Bent Row
3 sets of 8 @ 60#
DB Shrug
3 sets of 8 @ 50#
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3585
Registered: 03-2008
| | Posted on Wednesday, June 02, 2010 - 06:01 pm: |
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Today's workout:
BB Bench
1 set of 8 @ 40#
1 set of 8 @ 90#
3 sets of 8 @ 200#
BB Inclined Bench
1 set of 8 @ 90#
3 sets of 8 @ 190#
Underhand Triceps Extension
Sets of 8 @ 45,50 &55#
V Pushdown
Sets of 8 @ 45,50 & 55#
Overhead Triceps Extension
Sets of 8 @ 45,50 & 55#
Ball Crunch
3 sets of 50
DB Fly
3 sets of 8 @ 55#
DB Inclined Fly
3 sets of 8 @ 50#
Close Grip Bench Press
3 sets of 12 @ 105#
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3590
Registered: 03-2008
| | Posted on Thursday, June 03, 2010 - 04:34 pm: |
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Another killer workout. Today I did the following as it is circuit day:
Step Up
4 sets of 20
Decline Pushup
4 sets of 25
Short Bar Curl
4 sets of 25
Short Bar Pullup
4 sets of 25
Calf Raises
4 sets of 20
Ball Squat
4 sets of 15 @ 35#
Ball Crunch
2 sets of 50
| There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3608
Registered: 03-2008
| | Posted on Monday, June 07, 2010 - 04:53 pm: |
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It was chest & triceps day today and I did the following exercises:
Barbell Bench Press
1 set of 8 @ 40#
1 set of 8 @ 90#
2 sets of 8 @ 200#
1 set of 8 @ 210#
Incline Barbell Bench Press
1 set of 8 @ 90#
2 sets of 8 @ 190#
1 set of 8 @ 200#
Dumbbell Fly
3 sets of 8 @ 55#
Incline Dumbbell Fly
3 sets of 8 @ 50#
Close Grip Bench Press
3 sets of 8 @ 115#
Underhand Triceps Extension
Sets of 8 @ 45,50 & 55#
V Pushdowns
Sets of 8 @ 45,50 & 55#
Ball Crunch
1 set of 50
I would like to have done more but ran out of time. This was done in 45 minutes.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3614
Registered: 03-2008
| | Posted on Tuesday, June 08, 2010 - 04:08 pm: |
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Back & Biceps today as follows:
Lat Pulldown
3 sets of 8 @ 90#
Close Grip Pulldown
2 sets of 8 @ 110#
1 set of 8 @ 130#
Close Grip Bent Pulldown
3 sets of 8 @ 90#
DB Bent Row
3 sets of 8 @ 60#
DB Shrug
3 sets of 8 @ 50#
Preacher Curl
3 sets of 8 @ 30#
EZ Curl
3 sets of 8 @ 55#
Wall Curl
3 sets of 12 @ 15#
Concentration Curl
3 sets of 8 @ 25#
Ball Crunch
3 sets of 50
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3616
Registered: 03-2008
| | Posted on Wednesday, June 09, 2010 - 03:51 pm: |
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Today's exercise:
Barbell Military Press
Sets of 8 @ 100,110 & 120
Dumbbell Military Press
3 sets of 8 @ 45#**
Arnold Press
3 sets of 8 @ 30#
DB Reverse Fly
3 sets of 8 @ 25#
DB Lateral Raise
3 sets of 8 @ 20#
DB Front Raise
3 sets of 8 @ 20#
3 Way Ball Crunch
3 sets of 50*
* same as regular crunch, but you crunch toward the side. Ex: regular, to the left, to the right
** Going to try 3 sets of 8 @ 50# next week
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3620
Registered: 03-2008
| | Posted on Thursday, June 10, 2010 - 04:49 pm: |
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Today's exercise: Circuit
Step Up
4 sets of 20
Decline Pushup (4 steps)
4 sets of 25
Short Bar Pullup
4 sets of 25
Short Bar Curl
4 sets of 25
Ball Squats
4 sets of 15 @ 40#
Calf Raise
4 sets of 20
3 Way Ball Crunch**
3 sets of 50
** Not part of the circuit. However, I have been trying to include some ab work in each workout.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3634
Registered: 03-2008
| | Posted on Tuesday, June 15, 2010 - 10:32 am: |
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Last workout before several days off from lifting. Back & Biceps as follows:
Pulldown (per arm)
1 set of 8 @ 50# (warm up)
3 sets of 8 @ 60#
Close Grip Pulldown
3 sets of 8 @ 120#
DB Bent Row
3 sets of 8 @ 60#
DB Shrug
3 sets of 8 @ 55#
Preacher Curl (per arm)
2 sets of 8 @ 25#
1 set of 8 @ 30#
EZ Curl
3 sets of 8 @ 55#
Wall Curl
3 sets of 8 @ 15#
Concentration Curl
3 sets of 8 @ 25#
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
Hostess Rise'
Board Administrator
Username: Rise
Post Number: 13414
Registered: 05-2003
| | Posted on Friday, June 18, 2010 - 08:12 pm: |
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We miss Cisco blogging.
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3636
Registered: 03-2008
| | Posted on Saturday, June 19, 2010 - 01:01 pm: |
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Well, this morning was a double workout since I have been gone from Tuesday until yesterday. I did lift once while I was gone--shoulders. I did cardio all three days. But today, LadyDi and I went for core exercises and then I went and did circuit with my trainer it broke down as follows:
Core:
Cones 4 sets of 3
Back Extensions
2 sets of 12
Torso Twists
2 sets of 12
Reverse Crunch
4 sets of 12
Circuit:
Step Up
4 sets of 20
Decline Pushup
4 sets of 25
Short Bar Pullup
4 sets of 25
Short Bar Curl
4 sets of 25
Ball Squat
4 sets of 15 @ 40#
Calf Raise
4 sets of 20
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3641
Registered: 03-2008
| | Posted on Monday, June 21, 2010 - 04:49 pm: |
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Here is my full body workout for today:
Single Arm Pulldown
3 sets of 8 @ 60# (each arm)
Concentration Curl
3 sets of 8 @ 25#
Overhead Triceps Extension
3 sets of 8 @ 55#
BB Bench
Sets of 8 @ 40, 90, 200, 200 & 210#
BB Military Press
Sets of 8 @ 110, 120 & 125#
Jack Knife Pushup
3 sets of 8
Reverse Crunch
3 sets of 8
Single Leg Press
3 sets of 8 @ 160#
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3647
Registered: 03-2008
| | Posted on Wednesday, June 23, 2010 - 04:30 pm: |
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Full Body Circuit for yesterday:
Assisted Pullups
4 sets of 5
Decline Situps
4 sets of 8 @ 25#
Incline DB Bench
4 sets of 8 @ 55#
DB Military Press
1 set of 8 @ 50#
3 sets of 8 @ 45#
Preacher Curls
4 sets of 8 @ 30#
Ball Squats
4 sets of 8 @ 40#
Leg Press
4 sets of 8 @ 320#
Underhand Triceps Extensions
4 sets of 8 @ 42.5#
On Thursday, I have some surprises for myself. I am doing my Assisted Pullups with the same amount of repetitions, except for the last set, which I am doing to failure. I am going to do the same thing with Single Leg Press, just to see what I can do.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3650
Registered: 03-2008
| | Posted on Thursday, June 24, 2010 - 04:40 pm: |
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Here's the latest workout:
Assisted Pullup
2 sets of 5
1 set of 10*
1 set of 15*
One Legged Press
3 sets of 8 @ 160#
1 set of 20 @ 160#*
DB Bench Press
4 sets of 8 @ 60#
DB Military Press
4 sets of 8 @ 45#
Concentration Curl
4 sets of 8 @ 25#
Overhead Triceps Extension
4 sets of 8 @ 55#
Torso Twists
4 sets of 12
* The last two sets of the assisted pullups and the last set of the leg press were until failure.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
deb.k
Member
Username: Debdotk
Post Number: 31
Registered: 06-2010
| | Posted on Friday, June 25, 2010 - 10:45 am: |
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GREAT JOB CISCO ! |
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3653
Registered: 03-2008
| | Posted on Friday, June 25, 2010 - 05:00 pm: |
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Thank you, deb.k, but I am not doing anything that many folks cannot work up to, given time.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3658
Registered: 03-2008
| | Posted on Monday, June 28, 2010 - 05:17 pm: |
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Today's workout:
Incline BB Bench Press
1 set of 8 @ 40#
1 set of 8 @ 90#
3 sets of 8 @ 200#
BB Bench
1 set of 8 @ 90#
3 sets of 8 @ 210#
DB Fly
6 sets of 8 @ 40#**
Close Grip Bench Press
1 set of 12 @ 115#
2 sets of 8 @ 125#
Underhand Triceps Extension
3 sets of 8 @ 55#
Overhead Triceps Extension
3 sets of 8 @ 55#
V Pushdown
3 sets of 8 @ 55#
Weighted Decline Situp
5 sets of 8 @ 25#
**Normally, I would not have the time to do the number of situps I did, but forgot to do Incline DB Fly and DB fly at the gym, so I did DB Fly when I got home, although I did not have as much weight as we had used in the gym.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3664
Registered: 03-2008
| | Posted on Wednesday, June 30, 2010 - 04:41 pm: |
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Today's Exercise:
DB Military Press
1 set of 8 @ 30# warm up
3 sets of 8 @ 45#
BB Military Press
Sets of 8 @ 110#, 120# & 130#
Pulldown ( gray band)
3 sets of 25
Lateral Raise
3 sets of 8 @ 20#
Front Raise
3 sets of 8 @ 20#
Medium Raise ( black band)
3 sets of 12
Arnold Press
3 sets of 8 @ 30#
Reverse Fly
3 sets of 8 @ 25#
Weighted Ball Crunch
3 sets of 50 @ 25#
Inside Rotator Cuff
3 sets of 20
Outside Rotator Cuff
3 sets of 20
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3673
Registered: 03-2008
| | Posted on Thursday, July 01, 2010 - 04:06 pm: |
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Brutal workout today. Loved every minute of it.
Assisted Pullup
1 set of 5
3 sets of 10
Leg Press
3 sets of 8 @ 320#
1 set of 20 @ 320#
DB Bench
4 sets of 8 @ 60#
DB Military Press
4 sets of 8 @ 45#
DB Fly
3 sets of 8 @ 55#
Incline DB Fly
3 sets of 8 @ 50#
DB MIlitary Press
4 sets of 8 @ 45#
Overhead Triceps Extension
4 sets of 8 @ 55#
Concentration Curl
4 sets of 8 @ 25#
Weighted Decline Situp
4 sets of 8 @ 25#
Getting ready for a bike ride as we speak. 3-5 miles
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
LadyDi
Forum Leader
Username: Ladydi
Post Number: 2356
Registered: 03-2008
| | Posted on Saturday, July 03, 2010 - 09:00 pm: |
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Doing good honey!
Cisco has been going with me on Saturday's to the trainer I use.
My guy is great at core & balance, and thought it would be something different and give him a few new ideas.
You are a natural at it, Cisco!
Kidney Donor to Husband 10/30/07
Forum Leader-Living Organ Donation
Barnes Jewish Hospital St. Louis, Mo
My Donation Story
I walk slowly, but I never walk backward - Abraham Lincoln |
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3680
Registered: 03-2008
| | Posted on Sunday, July 04, 2010 - 01:39 pm: |
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Today's workout
One Legged Press
3 sets of 8 @ 180#
Seated Calf Raise
6 sets of 8 @ 160#
Bands (L-R)
4 sets of 50
Bands(F-B)
4 sets of 45
T Bar Squat
3 sets of 8 @ 85#
DB Lunge
3 sets of 28 @ 10#
DB Ball Squat
3 sets of 8 @ 50#
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3685
Registered: 03-2008
| | Posted on Tuesday, July 06, 2010 - 04:39 pm: |
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Today's workout:
Single Arm Pulldown
4 sets of 12 @ 45#
DB Shrug
4 sets of 12 @ 45#
DB Bent Row
4 sets of 12 @ 45#
Concentration Curl
4 sets of 12 @ 20#
Preacher Curl (per arm)
3 sets of 12 @ 25#
Wall Curl
3 sets of 12 @ 15#
EZ Curl
3 sets of 12 @ 45#
Reverse Ball Crunch
1 set of 12
3 Way Ball Crunch
1 set of 50
Ball Crunch
1 set of 50
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3691
Registered: 03-2008
| | Posted on Wednesday, July 07, 2010 - 02:47 pm: |
|
Today's exercise:
DB Military Press
3 sets of 12 @ 35#
BB Military Press
3 sets of 12 @ 90#
DB Rev Fly
3 sets of 12 @ 20#
Pullback
3 sets of 25
Lateral Raise
3 sets of 12 @ 15#
Front Raise
3 sets of 12 @ 15#
Medium Raise
3 sets of 12 (1 w/blue, 2 w/ org. band)
Arnold Press
3 sets of 12 @ 25#
Ball Crunch
3 sets of 50
Inside Rotator Cuff
3 sets of 20 (black band)
Outside Riotator Cuff
3 sets of 20 (blue band)
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3696
Registered: 03-2008
| | Posted on Thursday, July 08, 2010 - 05:13 pm: |
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Killer workout today!!
Leg Press
3 sets of 12 @ 240#
1 set of 25 @ 240#
Assisted Pullup
3 sets of 5
1 set of 10
Concentration Curl
4 sets of 12 @ 20#
Overhead Triceps Extension
4 sets of 12 @ 42.5#
DB Bench
3 sets of 12
1 set of 15
DB Military Press
4 sets of 12 @ 35#
Weighted Decline Situp
4 sets of 12 @ 20#
Reverse Ball Crunch
3 sets of 12
Roll Out-Ball
1 set of 12
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3703
Registered: 03-2008
| | Posted on Wednesday, July 14, 2010 - 05:13 pm: |
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Today's workout:
Incline BB Bench
1 set of 15 @ 45#
1 set of 15 @ 95#
3 sets of 12 @ 155#
BB Bench
1 set of 12 @ 95#
3 sets of 12 @ 165#
DB Fly
3 sets of 12 @ 45#
Incline DB Fly
3 sets of 12 @ 40#
Close Grip Bench Press
3 sets of 12 @ 95#
Underhand Triceps Extension
3 sets of 12 @ 45#
Overhead Triceps Extension
3 sets of 12 @ 45#
V Pushdown
3 sets of 12 @ 45#
Weighted Decline Situp
3 sets of 12 @ 25#
Treadmill
1 mile-interval training 4.5-6.0 m.p.h.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3708
Registered: 03-2008
| | Posted on Thursday, July 15, 2010 - 04:46 pm: |
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Today's exercise:
Leg Press
3 sets of 12 @ 240#
1 set of 25 @ 240#
Assisted Pullup
4 sets of 10
Concentration Curl
4 sets of 12 @ 20#
Overhead Triceps Extension
4 sets of 12 @ 42.5#
DB Bench
4 sets of 12 @ 45#
DB Military Press
4 sets of 12 @ 35#
Side LIft*
3 sets of 12 @ 25#
Pallof Press*
2 sets of 12 @ 12.5#
* these are new ab exercises for me. Next week, I am modifying my workouts again. I am putting shoulders with chest and triceps and giving myself an extra day of cardio.
| There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3714
Registered: 03-2008
| | Posted on Monday, July 19, 2010 - 05:14 pm: |
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Good day today as follows:
BB Bench
3 sets of 12 @ 160#
Inclined BB Bench
1 set of 15 @ 40#
3 sets of 12 @ 150#
DB Fly
1 set of 15 @ 25#
3 sets of 12 @ 45#
Underhand Triceps Extension
3 sets of 12 @ 45#
Overhead Triceps Extension
3 sets of 12 @ 45#
V Pushdown
3 sets of 12 @ 45#
DB Military Press
3 sets of 12 @ 35#
Lateral Raise
3 sets of 12 @ 15#
DB Reverse Fly
3 sets of 12 @ 15#
Weighted Ball Crunch
1 set of 50 @ 20#
Reverse Ball Crunch
3 sets of 12
Treadmill (4.5-6.5 m.p.h.)
1 mile
Once dinner is over, I may do some more treadmill, depending on what my numbers look like.
| There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3721
Registered: 03-2008
| | Posted on Tuesday, July 20, 2010 - 05:12 pm: |
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Today's exercise:
Pulldown
4 sets of 12 @ 45# (per arm)
DB Shrug
4 sets of 12 @ 45#
DB Bent Row
4 sets of 12 @ 45#
DB Preacher Curl
3 sets of 12 @ 25#
DB Wall Curl
3 sets of 12 @ 15#
Concentration Curl
3 sets of 12 @ 2o#
EZ Curl
3 sets of 12 @ 45#
Decline Situp
3 sets of 12 @ 25#
Reverse Ball Crunch
3 sets of 12
Treadmill (4.5 - 6.5 m.p.h.)
3 miles
| There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3740
Registered: 03-2008
| | Posted on Monday, July 26, 2010 - 09:37 pm: |
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A good work out today:
Inclined BB Bench
1 set of 15 @ 45#
3 sets of 12 @ 155#
BB Bench
3 sets of 12 @ 165#
DB Fly
1 set of 15 @ 25#
3 sets of 12 @ 45#
Underhand Triceps Extension
3 sets of 12 @ 40#
V Pushdown
3 sets of 12 @ 45#
Overhead Triceps Extension
3 sets of 12 @ 45#
DB Military Press
3 sets of 12 @ 35#
Lateral Raise
3 sets of 12 @ 15#
Front Raise
3 sets of 12 @ 15#
DB Rev Fly
3 sets of 12 @ 20#
3 mile bike ride
| There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3744
Registered: 03-2008
| | Posted on Tuesday, July 27, 2010 - 02:08 pm: |
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Today started as follows:
Bike ride 3 miles
Then:
Pulldown
4 sets of 15 @ 42.5#
DB Shrug
4 sets of 12 @ 45#
DB Bent Row
4 sets of 12 @ 45#
Concentration Curl
3 sets of 12 @ 20#
Preacher Curl
3 sets of 12 @ 25#
Wall Curl
3 sets of 12 @ 15#
EZ Curl
3 sets of 12 @ 45#
I still have to pick some beans this afternoon or I may actually take another bike ride, we'll see.
| There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3747
Registered: 03-2008
| | Posted on Wednesday, July 28, 2010 - 03:32 pm: |
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I ended up taking another bike ride yesterday of 3 miles. I took another this morning of 3 miles and I got on the treadmill today and did quarter mile intervals @ 6.5 m.p.h with a one or two minute rest in between this afternoon. I don't think I have ever burnt more calories in that short of a time period. (Less than 30 minutes=531 calories)!!
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3752
Registered: 03-2008
| | Posted on Thursday, July 29, 2010 - 05:23 pm: |
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One of the best workouts I have had in a long time today. This morning, I ran 3 miles. This afternoon, I had the following workout:
Pulldown
4 sets of 15 @ 42.5#
Leg Press
3 sets of 12 @ 250#
1 set of 25 @ 250#
DB Bench
3 sets of 12 @ 45#
1 set of 25 m@ 45#
DB Military Press
3 sets of 12 @ 35#
1 set of 20 @ 35#
Overhead Triceps Extension
4 sets of 12 @ 42.5#
Concentration Curl
4 sets of 12 @ 20#
Weighted Ball Crunch
3 sets of 50 @ 25#
Reverse Ball Crunch
Sets of 12, 8 & 16
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
ed
Member
Username: Ed2001
Post Number: 75
Registered: 03-2010
| | Posted on Sunday, August 01, 2010 - 07:39 am: |
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Cisco,
I wanted to ask if you noticed whether high volume or low volume was better for the smaller muscles like biceps, triceps and shoulders.
I noticed there are times when you do something like 12-15 sets for triceps and biceps and other times about 6-9 sets, so wanted to see if you observed any difference in terms of growth between the two different set ranges.
Kidney Transplant
April 2001 |
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3766
Registered: 03-2008
| | Posted on Sunday, August 01, 2010 - 09:08 am: |
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The difference is this: I went through a period of time when I had lost weight. Not just fat, but silly me--muscle because there was too much difference between calories in and calories out. In order to gain that muscle back, there are a few things you need to do. 1)Eat 250-500 calories more than you burn and 2) Lift heavier with fewer reps. Now that my bulking is over, for the most part, except on circuit day, I do 8 reps per set and more reps. The purpose of this is to maintain muscle gained during bulking and to reduce fat. I did do something that I should not have done while bulking. I did almost no cardio, and I extended the bulking period too far, so I ended up during the end of that period putting on extra fat and less muscle than I should have put on. Hope it answers your questions. Muscle size has no influence on the amount of repetitions.
| There are not too many things in life worth working my butt off for, but my health is one of them |
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3767
Registered: 03-2008
| | Posted on Sunday, August 01, 2010 - 09:11 am: |
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ed, also during cutting, you must reduce the caloric intake to 250-500 less than you burn. Makes sense, right? I have a computer program that I plug food numbers in and a band that I wear that tells me what I burn.
www.dotfit.com
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
ed
Member
Username: Ed2001
Post Number: 76
Registered: 03-2010
| | Posted on Sunday, August 01, 2010 - 09:43 pm: |
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Thanks for the replies on both my questions.
The way you work out, you probably look quite muscular by now.
Kidney Transplant
April 2001 |
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Hostess Rise
Board Administrator
Username: Rise
Post Number: 13888
Registered: 05-2003
| | Posted on Monday, August 02, 2010 - 09:03 am: |
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Cisco is one of my spiritual personal trainers. When I am about to give up with my workouts, I think of him and what he would say to me.
Cystic Fibrosis- dx at 2yrs. -2nd double lung tx-05
Debra Fertel MD- Med. Dir. Lung Transplant/Pulmonary Hypertension Programs
Jackson Memorial Hospital
Si Pham MD, Professor of Surgery, Dir. of Thoracic Transplant & Artificial Heart Program-Miam Transplant Institute
Anas Hadeh MD, Cleveland Clinic, Weston, Florida
CF consultant- Critical Care and Sleep Medicine
Sharing Knowledge is an Invaluable Experience
Transplant Friends & Chat
Questions- Contact Hostess Rise' |
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CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3777
Registered: 03-2008
| | Posted on Monday, August 09, 2010 - 05:36 pm: |
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Well, here is one for you!! LOL!!
Assisted Pullup
3 sets of 10
1 set of 15
Leg Press
3 sets of 12 @ 250#
1 set of 25 @ 250#
DB Military Press
3 sets of 12 @ 35#
1 set of 20 @ 35#
DB Bench Press
3 sets of 12 @ 45#
1 set of 20 @ 45#
Concentration Curl
4 sets of 12 @ 20#
Overhead Triceps Extension
3 sets of 12 @ 42.5#
1 set of 15 @ 42.5#
Rope Pullover
Sets of 15 @ 17.5#, 20#, 22.5#
Ball Crunch
1 set of 25
3 Way Ball Crunch
1 set of 25
1 set of 50
I was only kidding, Rise. Happy to know I give somebody some inspiration.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3782
Registered: 03-2008
| | Posted on Wednesday, August 11, 2010 - 04:56 pm: |
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Been a long time since I worked legs. I got ready for it by getting a massage yesterday. Will let you know if I hurt tomorrow.
Today's workout:
Reverse Lunge
2 sets of 15 (ouch)
One Legged Press
3 sets of 12 @ 150#
Bent Calf Raise
3 sets of 12
Bands (forward-back)
3 sets of 35
Bands (forward-back)
3 sets of 35
T Bar Squat
3 sets of 12 @ 85#
Ball Squat
3 sets of 12 @ 30#
Hamstring/Ball
2 sets of 20
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3813
Registered: 03-2008
| | Posted on Wednesday, August 18, 2010 - 03:56 pm: |
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Legs today:
Reverse Lunges
3 sets of 15
One Legged Press
3 sets of 12 @ 180#
Bent Calf Raise
3 sets of 20
T Bar Squat
3 sets of 12 @ 85#
Ball Squat
3 sets of 12 @ 30#
Hamstring/Ball
3 sets of 20
Bands(L-R)
3 sets of 35
Bands(F-B)
3 sets of 35
Bike Ride 5 miles
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3814
Registered: 03-2008
| | Posted on Thursday, August 19, 2010 - 04:56 pm: |
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Today was a circuit day as follows:
Assisted Pullup
4 sets of 10
Leg Press
3 sets of 12 @ 360#
1 set of 20 @ 360#
DB MIlitary Press
3 sets of 12 @ 35#
1 set of 20 @ 35#
DB Bench Press
3 sets of 12 @ 45#
1 set of 16 @ 45#
Concentration Curl
4 sets of 12 @ 20#
Overhead Triceps Extension
3 sets of 12 @ 45#
1 set of 15 @ 45#
Cable Pulldown
1 set of 15 @ 17.5#
1 set of 15 @ 20#
1 set of 20 @ 22.5#
1 set of 16 @ 25#
3 Way Ball Crunch
3 sets of 50
Treadmill 2.5 miles
Elliptical .5 miles
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3826
Registered: 03-2008
| | Posted on Sunday, August 22, 2010 - 05:42 pm: |
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Today was back and biceps. Routine was as follows:
Pulldown
4 sets of 15 @ 42.5#
DB Shrug
4 sets of 12@ 45#
DB Bent Row
4 sets of 12 @ 45#
Concentration Curl
3 sets of 12 @ 20#
Preacher Curl
3 sets of 12 @ 25#
Wall Curl
3 sets of 12 @ 15#
EZ Curl
3 sets of 12 @ 45#
Elliptical
2.6 miles Walked around at the State Fair. Going for a walk or a bike ride this evening
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3829
Registered: 03-2008
| | Posted on Monday, August 23, 2010 - 05:56 pm: |
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New Chest/ Triceps/ Shoulder Routine
Cable Fly/Bench
1 set of 12 @ 15#
3 sets of 12 @ 17.5#
DB Incline Bench
3 sets of 12 @ 50#
DB Decline Bench
3 sets of 12 @ 45#
Close Grip Bench Press
3 sets of 12 @ 95#
One Arm Triceps Extension(Rope)
1 set of 12 @ 17.5#
2 sets of 12 @ 20#
Cable Overhead Extensions
1 set of 12 @ 17.5
1 set of 12 @ 20#
1 set of 12 @ 22.5#
3 Way Ball Crunch
3 sets of 50
Tri-shoulders
Front Raise
2 sets of 12 @ 15#
Lateral Raise
2 sets of 12 @ 15#
DB Military Press
1 set of 12 @ 15#
1 set of 8 @ 15#
Elliptical
3 miles+
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3835
Registered: 03-2008
| | Posted on Wednesday, August 25, 2010 - 12:37 pm: |
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Today is tough:
Bands(L-R)
3 sets of 35
Bands (F-B)
3 sets of 35
Reverse Lunge
3 sets of 15
One Legged Press
3 sets of 12 @ 180#
Bent Calf Raise
3 sets of 20
T Bar Squat
3 sets of 12 @ 85#
Ball Squat
3 sets of 12 @ 35#
Hamstring/Ball
3 sets of 20
Treadmill
2 miles
When I go back this afternoon to do the treadmill work, I will probably do 3 sets of 3 way ball crunches for my ab work. If not, I will do it tonight before work.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3838
Registered: 03-2008
| | Posted on Wednesday, August 25, 2010 - 05:51 pm: |
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LOL!! I actually ended up going about four and a half miles on the elliptical instead. I have found that it really knocks the poop out of me if I only do treadmill for awhile and try to go back to it! I still have ball crunches to do later.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3842
Registered: 03-2008
| | Posted on Thursday, August 26, 2010 - 09:12 am: |
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All I can say today is wow!! I am doing circuit today and I think I will have to tell my trainer no legs!! LOL!!
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3844
Registered: 03-2008
| | Posted on Thursday, August 26, 2010 - 05:13 pm: |
|
What a workout! No legs today as I mentioned, but I was busy with other things:
Assisted Pullup
3 sets of 10
1 set of 15
DB Bench Press
2 sets of 12 @50#
2 sets of 12 @ 55#
DB Decline Bench
2 sets of 12 @ 45#
2 sets of 12 @ 50#
DB MIlitary Press
2 sets of 12 @ 40#
2 sets of 12 @ 45#
Concentration Curl
4 sets of 12 @ 20#
Overhead Triceps Extension
4 sets of 12 @ 45#
Cable Pullover
1 set of 15 @ 20#
1 set of 15 @ 22.5#
2 sets of 15 @ 25#
3 Way Ball Crunch
3 sets of 50
No pain, no gain, eh? I must be gaining as we speak! LOL!
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3856
Registered: 03-2008
| | Posted on Sunday, August 29, 2010 - 05:18 pm: |
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Back & Biceps this morning as follows:
DB Concentration Curl
3 sets of 12 @ 20#
DB Preacher Curl
3 sets of 12 @ 25#
DB Wall Curl
3 sets of 12 @ 15#
EZ Curl
3 sets of 12 @ 45#
Pulldown
4 sets of 15 @ 50#
DB Shrug
4 sets of 12 @ 50#
DB Bent Row
4 sets of 12 @ 50#
Cleaned the gym and set a fence up. I will have to build the gate and put in the posts when the weather cools.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3863
Registered: 03-2008
| | Posted on Monday, August 30, 2010 - 04:59 pm: |
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Today's workout:
Cable Fly/Bench
2 sets of 12 @ 17.5#
2 sets of 12 @ 20#
DB Incline Bench
3 sets of 12 @ 55#
DB Decline Bench
3 sets of 12 @ 50#
Close Grip Bench
3 sets of 12 @ 105#
One Arm Rope Extension
1 set of 12 @ 17.5#
2 sets of 12 @ 20#
1 set of 12 @ 22.5#
Kneeling Overhead Triceps Extensions
1 set of 12 @ 17.5#
2 sets of 12 @ 20#
Tri-Shoulders
Front Raise
3 sets of 12 @ 15#
Lateral Raise
3 sets of 12 @ 15#
Db Military Press
Sets of 12, 12 & 8 @ 15#
3 Way Ball Crunch
3 sets of 50
Elliptical
3 miles+
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3870
Registered: 03-2008
| | Posted on Wednesday, September 01, 2010 - 06:20 pm: |
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Today's exercise:
Pulldown
4 sets of 15 @ 50#
DB Shrug
4 sets of 12 @ 50#
DB Bent Row
4 sets of 12 @ 50#
DB Concentration Curl
3 sets of 12 @ 20#
DB Preacher Curl
3 sets of 12 @ 25#
DB Wall Curl
3 sets of 12 @ 15#
EZ Curl
3 sets of 12 @ 45#
Elliptical
3 miles
I am also cleaning the gym this evening.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3872
Registered: 03-2008
| | Posted on Thursday, September 02, 2010 - 04:44 pm: |
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Good workout today. Here it is:
Assisted Pullup
3 sets of 10
1 set of 15
Leg Press
3 sets of 12 @ 360#
1 set of 20 @ 360#
DB Military Press
1 set of 12 @ 40#
2 sets of 12 @ 45#
1 set of 20@ 45#
DB Bench Press
1 set of 12 @ 50#
2 sets of 12 @ 55#
1 set of 20 @ 55#
Concentration Curl
4 sets of 12 @ 20#
Overhead Triceps Extension
3 sets of 12 @ 45#
1 set of 15 @ 45#
Cable Pullover
1 set of 15 @ 20#
1 set of 15 @ 22.5#
2 sets of 15 @ 25#
3 Way Ball Crunch
3 sets of 50
Treadmill 3 miles
The reason that I feel so good about today is that I went up in weight for another set in Military Press AND I did the customary 20 repetitions in three different exercises, despite going up in weight.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3873
Registered: 03-2008
| | Posted on Thursday, September 02, 2010 - 09:51 pm: |
|
Got another 3 cardio miles tonight on the elliptical.
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3885
Registered: 03-2008
| | Posted on Sunday, September 05, 2010 - 09:26 pm: |
|
A little different leg workout tonight:
Reverse Lunge
3 sets of 12
One Legged Press
3 sets of 12 @ 180#
Bent Calf Raise
3 sets of 20
Abdutor
3 sets of 12
Adductor
3 sets of 12
T Bar Squat
3 sets of 12 @ 90#
Ball Squat
3 sets of 12 @ 35#
Hamstring/Ball
3 sets of 20
3 Way Ball Crunch
3 sets of 50
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3890
Registered: 03-2008
| | Posted on Monday, September 06, 2010 - 05:00 pm: |
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Another killer workout today. Actually went to failure more than once.
Cable Fly/Bench
2 sets of 12 @ 17.5#
2 sets of 12 @ 20#
DB Incline Bench
3 sets of 12 @ 55#
DB Decline Bench
3 sets of 12 @ 50#
Close Grip Bench
1 set of 10 @ 105#
2 sets of 8 @ 105#
One Armed Triceps Extension
2 sets of 12 @ 17.5#
2 sets of 12 @ 20#
Kneeling Overhead T. Extension
1 set of 12 @ 17.5#
1 set of 16 @ 17.5#
1 set of 12 @ 20#
1 set of 20 @ 20#
Lateral Raise*
3 sets of 12 @ 15#
Front Raise*
3 sets of 12 @ 15#
Military Press*
2 sets of 12 @ 15#
1 set of 5 @ 15#
3 Way Ball Crunch
3 sets 50
Elliptical
1 mile
Treadmill
2 miles
| There are not too many things in life worth working my butt off for, but my health is one of them |
|
