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#1
02-24-2009, 12:03 AM
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Troy's Online Journal
Hello all,
Well, I'm 47, 5' 8" and 235 pounds and need to lose some fat. I haven't been working out very consistently lately. So, hopefully, if I start recording my workouts here, I'll get and stay motivated. Monday, 2/23/2009, Chest and Back Warmup, Crunches, 4XBWX100 Flat Bench Press, 135X10, 225X10, 235X6, 245X6, 245X5 Inclined Flyes, 4 sets of 10 reps with 50 lb dumbells (or 4X50X10) Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X12 Narrow Grip Cable Rows, 2X120X12, 2X130X12 Machine Back Extensions, 4X280X40 First workout down, many more to go ... Any suggestions appreciated. Troy Last edited by bigironcross; 02-24-2009 at 06:07 PM. 
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#2
02-24-2009, 06:06 PM
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Hello all,
Well, it's day two. Legs. Some background. This is the bodypart that I train the most inconsistently. Surprise. Surprise. I have two trick knees (MRI says that both have full ACL tears). Either knee may come out of place easily. This can be, but usually isn't, painful. I don't use belts or wraps. Tuesday, 2/24/2009, Legs Warmup, Crunches, 4XBWX100 Barbell Squats, 45X10, 2X135X10, 2X225X10 Angled Leg Press, 90X10, 3X180X10 Seated Calf Raises, 90X20, 3X135X15 Angled Calf Raises, 4X200X25 Prone Leg Curls, 4X120X12 Leg Extensions, 4X140X10 Second workout down, many more to go ... Any suggestions appreciated. Troy
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#3
02-27-2009, 12:32 AM
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Hello all,
Well, yesterday was day three. Arms. Or, should I say Bis&Tris. I guess I favor Tris over Bis since I concern myself a pusher rather than a puller. Wednesday, 2/25/2009, Arms Warmup, Crunches, 4XBWX100 Standing Straight Bar Curls, 4X60X10 Standing Straight Bar French Press (Tricep Extension), 4X60X12 Standing EZ Bar Curls (Normal, Narrow, Normal, Narrow), 4X50X10 Standing EZ Bar French Press, 4X60X15 Standing Alternating Dumbell Curls (Strip Sets), 1X25-20-15X10, 1X25-20-15X10-5-10 Standing Tricep Pressdown (Narrow grip), 4X150X10 I know, I know, the pounds are pityfull. Third workout down, many more to go ... Any suggestions appreciated. Troy Last edited by bigironcross; 03-04-2009 at 02:05 PM.
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#4
02-27-2009, 12:44 AM
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Hello all,
Well, it's day four. Shoulders. Well, I was up very late last night trying to diagnose my daughter's laptop. I think the hard drive went bad. Excuses, excuses. Thursday, 2/26/2009, Shoulder Warmup, Crunches, 4XBWX100 Seated Smith Machine Front Press, 1X95X10, 2X115X10, 2X125X10 Seated Angled Press, 4X150X10 Seated Rear Delt, 4X80X10 Bent Over Dumbell Lateral Raise, 2X15X15 Standing Dumbell Side Lateral Raise, 2X15X15 Standing Dumbell Front Lateral Raise, 2X15X15 I've never lifted shoulder consistently. I just assumed that they got enough work from lifts for other body parts. So, my Front Delts are larger than my side and rear ones. Fourth workout down, many more to go ... Any suggestions appreciated. Troy
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#5
02-27-2009, 09:24 PM
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Hello all,
Well, it's day Five. Not sure what to train today. Only have a little time because of an afternoon meeting. Friday, 2/27/2009, Arms/Legs Warmup, Crunches, 4XBWX100 Standing EZ Barbell Curls, 2X70X10, 1X70X8, 1X70X6 Standing EZ Barbell French Press, 4X90X10 Angled Calf Raises, 4X200X30 Prone Leg Curls, 4X130X10 Leg Extensions, 4X140X10 First week down, many more to go ... Any suggestions appreciated. Troy
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#6
03-03-2009, 03:11 AM
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Hello all,
Well, it was suppose to be Chest and Back day. However, I couldn't get a machine that I really wanted to use the whole workout. Monday, 3/2/2009, Back and Rear Delts Warmup, Crunches, 3XBWX160 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10 Seated Rear Delts, 4X90X10 Narrow Grip Cable Rows, 4X140X10 Seated Rear Delts, 4X80X10 Assisted Pullup, 1XBW-150X10,3XBW-150X8 Try to hit chest tomorrow. Any suggestions appreciated. Troy Last edited by bigironcross; 03-04-2009 at 02:04 PM.
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#7
03-04-2009, 02:04 PM
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Hello all,
Well, I got a dentist appointment (cleaning) this afternoon. So, the workout is abbreviated. Tuesday, 3/3/2009, Chest Warmup, Crunches, 4XBWX120 Flat Bench Press, 135X10, 1X245X8, 1X245X7, 2X245X6 Inclined Flyes, 4X50X10 Narrow Grip Flat Bench Press, 4X135X10 I did get a good pump from this workout. Any suggestions appreciated. Troy Last edited by bigironcross; 03-04-2009 at 10:28 PM.
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#8
03-04-2009, 10:27 PM
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Hello all,
Well, I did get all the equipment that I wanted to use. But, not in the order I prefer. Wednesday, 3/4/2009, Legs Warmup, Crunches, 4XBWX120 Hack Slide, 2X90X10, 2X180X10 Barbell Squats, 2X135X10, 2X225X10 Seated Calf Raises, 90X20, 3X135X20 Angled Leg Press, 2X90X10, 2X180X10 Prone Leg Curls, 4X140X10 Leg Extensions, 4X140X10 Angled Calf Raises, 4X220X30 Any suggestions appreciated. Troy
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#9
03-05-2009, 11:38 PM
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Hello all,
Thursday, 3/5/2009, Arms Warmup, Crunches, 4XBWX120 Standing Straight Bar Curls, 4X60X10 Standing Straight Bar French Press (Tricep Extension), 4X60X15 Standing Narrow Grip EZ Bar Curls, 4X60X10 Standing EZ Bar French Press, 4X60X15 Standing Alternating Dumbell Curls, 2X30X10 Standing Alternating Dumbell Hammer Curls, 2X30X10 Standing Tricep Pressdown (Narrow grip), 3X150X12,1X150X10 Any suggestions appreciated. Troy
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#10
03-07-2009, 12:15 PM
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Hello all,
Friday, 3/6/2009, Shoulder Warmup, Crunches, 4XBWX140 Seated Rear Delt, 4X100X10 Seated Smith Machine Front Press, 4X115X10 Seated Rear Delt, 4X90X10 Seated Angled Press, 4X160X10 Bent Over Dumbell Lateral Raise, 3X17.5X15 Standing Dumbell Side Lateral Raise, 3X17.5X15 Second week down, many more to go ... Any suggestions appreciated. Troy
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