| Author |
Message |
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3826
Registered: 03-2008
| | Posted on Sunday, August 22, 2010 - 04:42 pm: | 
|
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 - 04:56 pm: |
|
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 - 11:37 am: |
|
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 - 04:51 pm: |
|
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 - 08:12 am: |
|
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 - 04:13 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 - 04:18 pm: |
|
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 - 03:59 pm: |
|
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 - 05:20 pm: |
|
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 - 03:44 pm: |
|
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 - 08:51 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 - 08:26 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 - 04:00 pm: |
|
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 |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3903
Registered: 03-2008
| | Posted on Thursday, September 09, 2010 - 09:04 am: |
|
Karen, while Zumba is not for a guy like me with at least two left feet, I am sure that you get quite a bit out of it. When I do cardio, I burn more calories than when I lift weights, so you burn quite a few doing your dancing. It is quite admirable that you have conquered one of your post tx goals. If you enjoy it, keep doing it. Many people think that treadmill and elliptical work is boring, but it has never been my experience that they were. I just grab my MP3 player and get with the program. Good luck, hon.
| 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: 3904
Registered: 03-2008
| | Posted on Thursday, September 09, 2010 - 04:06 pm: |
|
What a workout today! I went to failure on most exercises--the point at which you cannot do another repetition. It went something like this:
Assisted Pullup
3 sets of 10
1 set of 15
Leg Press
3 sets of 12 @ 360#
1 set of 25 @ 360#
DB Military Press
3 sets of 12 @ 45#
1 set of 20 @ 45#
DB Bench Press
3 sets of 12 @ 55#
1 set of 20 @ 55#
DB Concentration Curl
3 sets of 12 @ 20#
1 set of 15 @ 20#
Overhead Triceps Extension
3 sets of 12 @ 45#
1 set of 20 @ 45#
Cable Pullover
1 set of 15 @ 22.5#
3 sets of 15 @ 25#
3 Way Ball Crunch
3 sets of 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 |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 3906
Registered: 03-2008
| | Posted on Saturday, September 11, 2010 - 07:43 am: |
|
Yesterday, it was 4 miles on the elliptical and over 2 on the treadmill. For the week so far, it's 8 on the treadmill and 11 on the elliptical. I still have today to go. I have one more workout of 45 minutes to 1 hour and some cardio time. I am thinking another mile of cardio, which gives me 20 for the week. I also have to clean the gym and do legs today (most probably tonight on the exercise) That would be 3.5 hours lifting this week, too.
| 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: 3908
Registered: 03-2008
| | Posted on Saturday, September 11, 2010 - 08:37 pm: |
|
Well, I did not make the treadmill today, but I still made my 19 miles for 7 days and that included two day without any cardio. I still had 3.5 hours of lifting, including tonight's lift:
Reverse Lunge
4 sets of 12
One Legged Press
3 sets of 15 @ 180#
Bent Calf Raise
3 sets of 20
Adductor
3 sets of 25 @ 10#
Abductor
3 sets of 25 @ 10#
T Bar Squat
3 sets of 12 @ 90#
Ball Squat
3 sets of 15 @ 35#
| 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: 3914
Registered: 03-2008
| | Posted on Monday, September 13, 2010 - 04:02 pm: |
|
Killer workout today. 36 sets. 3 miles on the elliptical.
Cable Fly/Bench
1 set of 12 @ 17.5#
3 sets of 12 @ 20#
DB Incline Bench
3 sets of 12 @ 55#
DB Decline Bench
3 sets of 12 @ 50#
Close Grip Bench Press
3 sets of 12 @ 105#
One Arm Rope Extension
1 set of 12 @ 17.5#
3 sets of 12 @ 20#
Cable Overhead Extension
1 set of 12 @ 17.5#
3 sets of 12 @ 20#
DB Military Press
Sets of 10, 8 & 4 @ 45#
Tri-Shoulders*
3 sets of 12 @ 15#
3 Way Ball Crunch
3 sets of 50
* Front Raise, Lateral Raise and Military Press
| 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: 3918
Registered: 03-2008
| | Posted on Thursday, September 16, 2010 - 03:37 pm: |
|
As always, circuits are a bear! Keep in mind that this exercise session lasts 45 minutes. Today was no different. I went up in weight on two different exercises.
Here it is:
Assisted Pullup
3 sets of 10
1 set of 15
Leg Press
3 sets of 12 @ 370#
1 set of 20 @ 370#
DB Military Press
3 sets of 12 @ 45#
1 set of 20 @ 45#
DB Bench Press
3 sets of 12 @ 55#
1 set of 19 @ 55#
DB Concentration Curl
3 sets of 12 @ 20#
1 set of 15 @ 20#
Overhead Triceps Extension
3 sets of 12 @ 45#
1 set of 20 @ 45#
Cable Pullover
2 sets of 15 @ 25#
1 set of 15 @ 27.5#
1 set of 15 @ 30#
Ball Crunch
3 sets of 50
I also rode the treadmill this morning for three 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: 3931
Registered: 03-2008
| | Posted on Monday, September 20, 2010 - 07:51 pm: |
|
Today's exercise:
Cable Fly/Bench
4 sets of 12 @ 20#
DB Incline Bench
3 sets of 12 @ 55#
DB Decline Bench
3 sets of 12 @ 50#
Close Grip Bench
Sets of 12, 8 & 12 @ 105#
One Arm Extension
4 sets of 12 @ 20#
Cable Overhead Extension
3 sets of 12 @ 20#
1 set of 12 @ 22.5#
DB Military Press
Sets of 11, 12 & 10 @ 40#
Front Raise
3 sets of 12 @ 15#
Lateral Raise
3 sets of 12 @ 15#
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: 3932
Registered: 03-2008
| | Posted on Monday, September 20, 2010 - 07:51 pm: |
|
Today's exercise:
Cable Fly/Bench
4 sets of 12 @ 20#
DB Incline Bench
3 sets of 12 @ 55#
DB Decline Bench
3 sets of 12 @ 50#
Close Grip Bench
Sets of 12, 8 & 12 @ 105#
One Arm Extension
4 sets of 12 @ 20#
Cable Overhead Extension
3 sets of 12 @ 20#
1 set of 12 @ 22.5#
DB Military Press
Sets of 11, 12 & 10 @ 40#
Front Raise
3 sets of 12 @ 15#
Lateral Raise
3 sets of 12 @ 15#
3 Way Ball Crunch
3 sets of 50
Treadmill 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: 3937
Registered: 03-2008
| | Posted on Tuesday, September 21, 2010 - 12:33 pm: |
|
Todays exercise:
Pulldown
4 sets of 12 @ 50#
DB Shrug
4 sets of 12 @ 50#
DB Bent Row
4 sets of 12 @ 50#
DB Concentration Curl
2 sets of 12 @ 20#
1 set of 15 @ 20#
DB Preacher Curl
3 sets of 12 @ 25#
DB Wall Curl
3 sets of 12 @ 15#
EZ Curl
3 sets of 12 @ 45#
Ball Roll Outs
3 sets of 12
3 Way Ball Crunch
3 sets of 50
I am going to try to get some cardio tonight, but I am pretty busy with family matters
| 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: 3942
Registered: 03-2008
| | Posted on Wednesday, September 22, 2010 - 05:06 pm: |
|
Last night, when I got to the gym, the treadmill was not working. So I did elliptical for a couple of miles. Today when I went to the gym, the treadmill was back in acceptable working order, so I did 3+ miles. They had to order a part and you cannot run at ten miles an hour, but at least for the near future, there is no danger that I will do that. 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: 3944
Registered: 03-2008
| | Posted on Thursday, September 23, 2010 - 02:01 pm: |
|
Today's workout:
Assisted Pullup
3 sets of 10
1 set of 15
1 set of 5 (negatives)
Leg Press
1 set of 12 @ 370#
2 sets of 15 @ 370#
1 set of 23 @ 370#
DB Military Press
3 sets of 12 @ 45#
1 set of 20 @ 45#
DB Bench Press
3 sets of 12 @ 55#
1 set of 22 @ 55#
DB Concentration Curl
3 sets of 12 @ 20#
1 set of 17 @ 20#
Overhead Triceps Extension
3 sets of 12 @ 45#
1 set of 20 @ 45#
Pullover
2 sets of 15 @ 27.5#
1 set of 15 @ 30#
1 set of 15 @ 32.5#
3 Way Ball Crunch
3 sets of 50
Treadmill
2+ 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: 3957
Registered: 03-2008
| | Posted on Monday, September 27, 2010 - 08:32 am: |
|
Legs last night, along with 3+ miles on the treadmill:
Reverse Lunge
4 sets of 12
Bent Calf Raise
3 sets of 20
Bands(L-R)
3 sets of 35
Bands(F-B)
3 sets of 35
T Bar Squat
3 sets of 12 @ 90#
Ball Squat
3 sets of 15 @ 35#
| 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: 3958
Registered: 03-2008
| | Posted on Monday, September 27, 2010 - 08:40 am: |
|
Today's workout:
3 Way Ball Crunch
6 sets of 50
Ball Rollouts
3 sets of 12
Cable Fly/Bench
4 sets of 12 @ 25#
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
4 sets of 12 @ 20#
Cable Overhead EXtension
2 sets of 12 @ 20#
2 sets of 12 @ 22.5#
Seated DB Military Press
3 sets of 12 @ 40#
Front Raise
3 sets of 12 @ 15#
Lateral Raise
3 sets of 12 @ 15#
I will probably try to get some cardio today, also.
| 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: 3970
Registered: 03-2008
| | Posted on Wednesday, September 29, 2010 - 05:10 pm: |
|
Well,l I have to work this evening, so I did not do as much cardio as I normally do, but I still did a mile plus. I also did the following workout:
Pulldown
4 sets of 12 @ 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 @ 50#
3 Way Ball Crunch
3 sets of 50
Ball Rollout
3 sets of 12
I also made sure I stretched today. When I went into the massage therapist yesterday, she said that my thighs and calves were tight and suggested I might want to stretch, so I did, both before and after treadmill. I go back in a couple of weeks. We'll see how much it did for me.
| 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: 3973
Registered: 03-2008
| | Posted on Thursday, September 30, 2010 - 04:06 pm: |
|
Another killer workout today! I did 3+ miles on the treadmill this morning, after a good stretch. I followed it up with another stretch. This afternoon, I had the following workout:
Assisted Pullup
3 sets of 10
1 set of 15
Leg Press
3 sets of 15@ 370#
1 set of 26@ 370#
DB Military Press
3 sets of 12@ 45#
1 set of 21@ 45#
DB Bench
3 sets of 12 @ 55#
1 set of 25 @ 55#
DB Concentration Curl
3 sets of 12 @ 20#
1 set of 18 @ 20#
Overhead Triceps Extension
3 sets of 12 @ 45#
1 set of 23 @ 45#
Cable Pullover
1 set of 15 @ 30#
2 sets of 15 @ 32.5#
1 set of 15 @ 35#
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: 3983
Registered: 03-2008
| | Posted on Sunday, October 03, 2010 - 08:58 pm: |
|
Today was leg day, so I did 2 miles plus this morning on the treadmill and then I had the following workout:
Reverse Lunge
4 sets of 12
Leg Press
3 sets of 20 @ 370#
Bent Calf Raise
3 sets of 20
Bands(L-R)
3 sets of 40
Bands(F-B)
3 sets of 35
T Bar Squat
3 sets of 12 @ 90#
Ball Squat
3 sets of 15 @ 35#
3 Way Ball Crunch
6 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: 3994
Registered: 03-2008
| | Posted on Tuesday, October 05, 2010 - 07:33 am: |
|
Yesterday was my typical day with my trainer. Kick butt and take numbers.
First of all, I ran and walked three miles. Then, I had the following workout:
Cable Fly/Bench
1 set of 12 @ 22.5#
3 sets of 12 @ 25#
DB Incline Bench
3 sets of 12 @ 55#
DB Decline Bench
3 sets of 12 @ 50#
Close Grip Bench
Sets of 12, 11 & 12 @ 105#
One Arm Rope Ext
2 sets of 12 @ 20#
3 sets of 12 @ 22.5#
Cable OH Ext
1 set of 12 @ 20#
3 sets of 12@ 22.5#
DB Military Press
Sets of 12, 8, 7 & 12 @ 40#
DB Front Raise
3 sets of 12 @ 15#
DB Lateral Raise
3 sets of 12 @ 15#
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: 3999
Registered: 03-2008
| | Posted on Tuesday, October 05, 2010 - 08:19 pm: |
|
Today's exercise included 4 miles on the treadmill. Here is what I did in the weight room:
Pulldown
4 sets of 12 @ 50#
DB Shrug
4 sets of 12 @ 50#
DB Bent Row
4 sets of 12 @ 50#
DB Concentration Curl
3 sets of 15 @ 20#
DB Preacher Curl
3 sets of 12 @ 25#
DB Wall Curl
3 sets of 15 @ 15#
EZ Curl
3 sets of 12 @ 50#
Reverse Ball Crunch
3 sets 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: 4007
Registered: 03-2008
| | Posted on Thursday, October 07, 2010 - 03:36 pm: |
|
Another killer workout today! First thing this morning, I went to the gym and went four miles on the treadmill. After that, I had the following workout this afternoon:
Assisted Pullup
3 sets of 10
1 set of 15
Leg Press
3 sets of 12 @ 380#
1 set of 22 @ 380#
DB Military Press
3 sets of 12
1 set of 22
DB Bench
3 sets of 12 @ 55#
1 set of 25 @ 55#
DB Concentration Curl
3 sets of 12 @ 20#
1 set of 22L, 25R @ 20#
Overhead Triceps Extension
3 sets of 12 @ 50#
1 set of 22 @ 50#
Cable Pullover
1 set of 15 @ 32.5#
3 sets of 15 @ 35#
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: 4016
Registered: 03-2008
| | Posted on Sunday, October 10, 2010 - 10:53 am: |
|
I still have my bands to do as far as my exercise is concerned, but I have all ready worked out today. My routine today is as follows:
Reverse Lunge
4 sets of 12
Leg Press
3 sets of 15 @ 380#
Bent Calf Raise
3 sets of 20
T-Bar Squat
3 sets of 12 @ 90#
Ball Squat
3 sets of 15 @ 35#
Hamstring/Ball
3 sets of 20
Reverse Ball Crunch
3 sets of 12
I dunno if I am doing any treadmill today, but I might take a nice, long bike ride.
| 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: 4019
Registered: 03-2008
| | Posted on Monday, October 11, 2010 - 04:02 pm: |
|
Another good workout today:
Two and a half miles on the treadmill this morning.
Cable Fly/Bench
1 sets of 12 @ 22.5#
3 sets of 12 @ 25#
Incline Bench
3 sets of 12 @ 55#
Decline Bench
3 sets of 12 @ 50#
Close Grip Bench
Sets of 12, 10 & 12 @ 105#
One Arm Rope Extension
4 sets of 12 @ 22.5#
Kneeling OH Extension
4 sets of 12 @ 22.5#
DB Military Press
Sets of 12, 8 & 12 @ 40#
3 Way Ball Crunch
3 sets of 50
Reverse Ball Crunch
Sets of 12, 12 & 2
| 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: 4023
Registered: 03-2008
| | Posted on Tuesday, October 12, 2010 - 10:18 am: |
|
An early morning trip to the gym was in order today as I have a massage at 1:00 p.m. today. I will do my cardio this evening.
Pulldown
4 sets of 12 @ 55#
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 @ 50#
Ball Crunch
5 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: 4026
Registered: 03-2008
| | Posted on Wednesday, October 13, 2010 - 10:07 am: |
|
Just finished with treadmill--1.8 miles gives me 39 for the month.
| 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: 4031
Registered: 03-2008
| | Posted on Thursday, October 14, 2010 - 04:26 pm: |
|
Good workout today. No cardio and no legs. A little sore in the back of my left leg. Didn't want to push. Will wait until doing just cardio tomorrow.
Here it is:
Assisted Pullup
2 sets of 10
2 sets of 15
DB Military Press
3 sets of 12 @ 40#
1 set of 25 @ 40#
DB Bench Press
3 sets of 12 @ 55#
1 set of 27 @ 55#
DB Decline Bench Press
2 sets of 12 @ 50#
2 sets of 20 @ 50#
DB Concentration Curl
3 sets of 12 @ 20 #
1 set of 20 (L) @ 20#
1 set of 25 (R)@ 20#
Overhead Triceps Extension
3 sets of 12 @ 50#
1 set of 22 @ 50#
Cable Pullover
4 sets of 15 @ 35#
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: 4038
Registered: 03-2008
| | Posted on Saturday, October 16, 2010 - 09:15 pm: |
|
Ran and walked 1.68 miles today, giving me 47 miles in October. Tomorrow, it is legs and treadmill.
| 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: 4042
Registered: 03-2008
| | Posted on Sunday, October 17, 2010 - 01:49 pm: |
|
Leg Workout Today:
Bent Calf Raise
4 sets of 20
T-Bar Squat
3 sets of 12 @ 95#
Step Up
4 sets of 20
Ball Squat
3 sets of 15 @ 35#
Hamstring/Ball
4 sets of 20
Leg Press
3 sets of 20 @ 380#
Ball Crunch
4 sets of 50
I am due for 3 miles on the treadmill tonight after chat. This will be 50 miles of cardio this month.
| 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: 4044
Registered: 03-2008
| | Posted on Monday, October 18, 2010 - 03:43 pm: |
|
Today, I walked and ran 2 miles this morning. This afternoon, I had the following workout:
Cable Bench/Fly
4 sets of 12 @ 25#
DB Incline Bench
Sets of 12, 12 & 10 @ 55#
DB Decline Bench
3 sets of 12 @ 50#
Close Grip Bench
Sets of 10,11 & 8 @ 110#
One Arm Rope Extension
4 sets of 12 @ 22.5#
Cable Kneeling Extension
4 sets of 12 @ 22.5#
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 |
|
CiscoKidney07
Forum Leader
Username: Gregg
Post Number: 4046
Registered: 03-2008
| | Posted on Tuesday, October 19, 2010 - 04:11 pm: |
|
Walked and ran another 2 miles today. 54 for the month. I also had the following workout:
Pulldown
4 sets of 12 @ 55#
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 15 @ 15#
EZ Curl
3 sets of 12 @ 50#
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: 4049
Registered: 03-2008
| | Posted on Wednesday, October 20, 2010 - 01:32 pm: |
|
An abbreviated shoulder workout today. Still did plenty, since I am cleaning a couple of places today/tonight.
Here it is:
Military Press (machine)
3 sets of 12 @ 40#
DB Front Raise
3 sets of 12 @ 20#
DB Lateral Raise
3 sets of 12 @ 15#
DB Reverse Fly
3 sets of 12 @ 25#
DB Arnold Press
3 sets of 12 @ 25#
Ball Crunch
3 sets of 50
Treadmill
2 miles-56 miles for the month
| 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: 4052
Registered: 03-2008
| | Posted on Thursday, October 21, 2010 - 03:44 pm: |
|
Circuit today:
Assisted Pullup
Sets of 10, 10, 15 & 16
Leg Press
Sets of 12, 12, 12 & 25 @ 390#
DB Military Press
Sets of 12, 12, 12 & 22 @ 45#
DB Bench Press
Sets of 12, 12, 12 & 27 @ 55#
Concentration Curl
Sets of 12, 12, 12 & 20(L), 30(R)
Overhead Triceps Extension
Sets of 12, 12, 12 & 20
Cable Pullover
4 sets of 15 @ 35#
3 Way Ball Crunch
3 sets of 50
Treadmill
2 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: 4057
Registered: 03-2008
| | Posted on Sunday, October 24, 2010 - 01:17 pm: |
|
Legs today. I am finished with that part. I think I will run and walk another 4 miles tonight or after chat. Shouldn't take more than sixty minutes. Anyway, here is the routine:
Bent Calf Raise
4 sets of 20
Ball Squat
3 sets of 15 @ 35#
Ball Crunch
4 sets of 50
Leg Press
3 sets of 15 @ 390#
Hamstring/Ball
4 sets of 20
Step Up
4 sets of 20
Bands(L-R)
3 sets of 40
Bands(F-B)
3 sets of 35
Treadmill
4 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: 4060
Registered: 03-2008
| | Posted on Sunday, October 24, 2010 - 06:45 pm: |
|
Ended up with another half mile on the treadmill and I took a mile walk with my wife 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: 4061
Registered: 03-2008
| | Posted on Monday, October 25, 2010 - 03:47 pm: |
|
Today, I walked and ran 2 miles. That was this morning. This afternoon, I did the following workout:
DB Incline Bench
Sets of 12, 12 & 12 @ 55#
DB Decline Bench
Sets of 12, 12 & 12 @ 50#
DB Fly
Set of 12 @ 25#
Set of 12 @ 35#
Sets of 12 & 12 @ 40#
DB Incline Fly
Sets of 12, 12 & 11 @ 40#
Close Grip Bench
Sets of 12, 12 & 8 @ 110#
One Arm Rope Extension
Sets of 12, 12 & 12 @ 22.5#
Set of 10 (L) and 12 (R) @ 25#
Cable Kneeling Extension
Sets of 12, 12 & 12 @ 22.5#
Set of 12 @ 25#
Ball Crunch
Sets of 50, 50 & 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: 4067
Registered: 03-2008
| | Posted on Wednesday, October 27, 2010 - 01:52 pm: |
|
New experience today. Did many of my exercises with machines instead of free weights. Here it is:
Smith Upright Row
Sets of 12, 12 & 12 @ -, 20 & 30#
Military Press
Sets of 12, 12, 12 & 12 @ 30, 40, 40 & 50#
DB Front Raise
Sets of 12, 12 & 12 @ 20#
Arnold Press
Sets of 12, 12 & 12 @ 25#
DB Reverse Fly
Sets of 12, 12 & 12 @ 25#
DB Lateral Raise
Sets of 12, 12 &12 @ 15#
Ball Crunch
Sets of 50, 50 & 50
Treadmill
2 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: 4070
Registered: 03-2008
| | Posted on Thursday, October 28, 2010 - 06:37 pm: |
|
Another little different workout today. As it turns out, I am going to have to increase the weight I am using for any exercise that I can do over 25 repetitions. Here is today's workout:
Pulldown
3 sets of 12 @ 45#
1 set of 15 @ 45#
Leg Press
3 sets of 20 @ 390#
1 set of 25 @ 390#
DB Bench Press
3 sets of 12 @ 55#
1 set of 27 @ 55#
DB Military Press
3 sets of 12 @ 45#
1 set of 20@ 45#
DB Concentration Curl
3 sets of 12 @ 20#
1 set of 20 @ 20# (L)
1 set of 25 @ 20# (R)
Overhead Triceps Extension
1 set of 30 @ 45#
2 sets of 12 @ 50#
1 set of 20 @ 55#
Cable Pullover
4 sets of 15 @ 35#
Ball Crunch
3 sets of 50
Treadmill
2 miles
So, I have to go to 400# on the Leg Press, 60# on the DB Bench Press, 25# on the Concentration Curl, and 60# on the Overhead Triceps Extension. There are other days where I have been reluctant to go up in weight, but I guess the time has come.
| 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: 4085
Registered: 03-2008
| | Posted on Monday, November 01, 2010 - 12:00 pm: |
|
CLOSED FOR REMODELING!! 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: 4112
Registered: 03-2008
| | Posted on Monday, November 08, 2010 - 04:58 pm: |
|
I got on the treadmill for a couple of miles this morning, a mile this afternoon, and I will probably be on it for another mile or two this evening. In addition, I had the following workout this afternoon:
DB Bench Press
1 set of 12 @ 25# (warm up)
4 sets of 12 @ 60#
DB Incline Bench
4 sets of 12 @ 60#
DB Decline Bench
4 sets of 12 @ 55#
Close Grip Bench Press
1 sets of 7 @ 115#
2 sets of 8 @ 115#
One Arm Extension
4 sets of 12 @ 22.5#
Kneeling Extension
2 sets of 12 @ 22.5#
2 sets of 12 @ 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 |
|
