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#1
03-12-2004, 12:24 PM
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Actual Journal!!!
12/03/04
Chest (heavy) Bench Press 3 sets 5 to 8 reps --195/8 200/7 205/5 cheat Cable Cross overs 3 sets 8 to 10reps --70/8 75/8 80/8 Incline Dumbells 3 sets 5 to 8 reps --60/8 65/7 70/5 Incline Cable Flies 3 sets 8 to 10reps --65/8 70/7 75/5 when I can do 3det of 8 I move up Back (heavy) Lat Pulls 3 sets 8-10reps --90/8 100/8 110/8 (time to go up) Seated Rows 3 sets 8-10reps --140/8 150/8 160/8 (time to go up) Tbar 3 sets 5-8 reps --85/8 90/5 90/5 (cheat) Deadlifts 3 sets 8-10reps --185/8 190/7 195/5 Shoulders (heavy) Military Press 3 sets 8-10reps --110/8 120/8 130/5 (Bad shoulder) One Arm Side Raises 3 sets 5-8 reps --258 30/5 30/5 Standing rows 3 sets 8-10 --80/8 85/8 90/8(time to go up) Bent Over Side raises 3 sets 5-8 25/8 30/7 30/6 when I can do 3det of 8 I move up Day 2 Legs (heavy) No squats because of real bad ankles Hack Suats 3 sets 5-8 --150/8 160/5 170/5 Front Smith Machine squats 3 sets 5-8 --155/8 165/5 165/5 Leg extensions 3 sets 8-10 --130/8 140/8 150/8 (time to move up) Stiff leg Deadlift 3 sets 5-8 --135/8 155/8 165/8 Leg Curls 3 sets 8-10 --110/8 120/5 120/5 Smith Machine Calf raises 3 sets 8-10 --185/8 205/8 235/8 (time to move up) Seated Calf raises 3 sets 8-10 --135/8 135/8 135/5 One leg Dumbell Calf raises 3 sets 8-10 55/8 65/8 70/6 Bi's (heavy) Straight bar 3 sets 5-8 --75/8 85/5 95/5 Seated Barbell curls 3 sets 5-8 --85/7 95/5 95/5 Incline Dumbell curls 3 sets 5-8 --30/8 35/6 35/5 (each arm) Cable Curls 3 sets 8-10 --80/8 95/8 110/8 (time to move up) Standing 7's 3 sets to failure --50 55 60 Tri's French Curls 3 sets 5-8 --95/8 100/8 100/8 (cheat) Behind head dumbell extensions 3 sets 8-10 65/8 70/8 75/8 (time to move up) Kickbacks 3 sets 5-8 --30/8 35/5 35/5 Tricep extensions 3 sets 8-10 --90/8 90/8 90/4 One hand pulldowns 3 sets 8-10 --40/8 45/8 50/8 (time to move up) Be updated weekly |
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#2
03-12-2004, 12:39 PM
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Re: Actual Journal!!!
Good luck! [img]/forum/images/graemlins/smile.gif[/img]
__________________
<font color="blue">We taped a lot of famous pictures on the locker-room door: Bobby Orr, Potvin, Beliveau, all holding the Stanley Cup. We'd stand back and look at them and envision ourselves doing it. I really believe if you visualize yourself doing something, you can make that image come true...I must have rehearsed it ten thousand times. And when it came true it was like an electric jolt went up my spine.</font> -Wayne Gretzky http://www.rhondariley.com/009/thumbs/005.jpg "When prepping for a show, I look at my body as my grade and the training and diet as my homework. If I do my homework I will get a good grade." -Rhonda Riley <font color="009999">Click Here for ABC's Forum Rules</font> <font color="purple">Click Here for ABC's Index of Bible Studies</font> |
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#3
03-14-2004, 10:08 PM
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Re: Actual Journal!!!
Measurements as of 14/03/04
Bicep- left 15 1/2 right 16 FA- left 12 right 12 1/2 Neck- 18 Chest- 45 1/2 Shoulders- 51 1/2 Waist- 36 Thigh- left 22 3/5 right 22 1/2 Calf- left 15 right 14 3/4 Goal in one month measure every two weeks. Bicep- left 16 1/4 right 16 1/4 FA- left 13 right 13 Neck- 19 Chest- 46 Shoulders- 52 Waist- 34 Thigh- left 23 1/2 right 23 1/2 Calf- left 16 right 16 |
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