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  #11  
Old 08-27-2004, 11:23 AM
KC911 KC911 is offline
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Default Polling your opinion...

Ok, I just got home from work and have had about 4 hrs sleep since 5am yesterday. The day before I did chest, back, arms and abs. The day before I did legs (and calves). I have trouble sleeping during the day and prolly won't sleep until tonight.

Today, should I:
1. Rest and eat,
2. Begin split with legs again
3. Try different excersises
4. Quit putting off mowing the yard and call it "cardio"

Well?????
KC
  #12  
Old 08-28-2004, 04:17 PM
KC911 KC911 is offline
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Default Re: KC911

The "cardio" is out of the way. (Yep, I finally mowed my yard)


Today's Workout
<font color="blue">Legs & Abs </font>

Leg Press w/ss Leg Extensions
1. 210/8 75/8
2. 220/8 75/8
3. 230/8 80/8
4. 240/8 85/8
5. 260/6 90/7
Last minute decision to pyramid up. My first time doing this.

Standing Calf
200 x 10 220 x 8

Hanging Stiff Leg Raises
bw x 12 bw x 12

Nautilus Crunch 60# x 12

BTW......I gained another pound. 163
  #13  
Old 08-31-2004, 10:21 PM
KC911 KC911 is offline
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Default Re: KC911

Had to go late tonight. Been too busy with Hurricane prep.
Did Chest, Back, Bi, Tri.
Incline 4 sets
Pec Dec 4 sets
Bench 1 set (barely got 4 reps)
Seated row 4 sets
Chins 4 rep
Assisted Chins 2 x 4 reps
Tri Pushdowns 4 sets
Concentration Curls 2 sets

I really had to hurry thru these as they were near closing. Probably took me less than 40 minutes. I work tomorrow (Thurs) but who knows when I'll get back since, for now, they're predicting a direct hit from Hurricane Frances. Man, 2 'Canes in 3 weeks sux!
  #14  
Old 09-18-2004, 08:59 AM
KC911 KC911 is offline
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Join Date: Aug 2004
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Default Hurricane Recovery

Finally! The gym re-opened last Tues after 10 days. Another direct hit left more than 90% of the county w/o electricity. No workouts...diet of whatever we could find. Groceries re-opened nearly empty. No milk, meat or produce. No gasoline. Trees on my house and car. Still waiting to get my roof fixed. But going to the gym Wed was another step towards returning to normal.

I started back with my basic whole body workout.
Leg press
260x12
260x6
Leg Ext
80x6
Calf Raise
220x8
Bench
125x11
Incline Bench
110x5, pause, 2 more reps
Tricep Machine
90x6
Lat Pull Down
110x14
110x9 (Too light. Heavier next time)
Preacher Curl
60x9

Forgot to weigh myself.
Going back today (Sat) but don't have a plan yet.
  #15  
Old 09-18-2004, 09:32 PM
KC911 KC911 is offline
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Join Date: Aug 2004
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Default Hurricane Damage - - - Lost 3 lbs.

Weighed in today at 160 down from my high of 163. Looks like I just toned up some. Hit "personal bests" across the board. I guess the time off did more good than harm.

Leg Press
270x10 - - 270x6

Leg Extension
80x8

Standing Calf
220x12 - - 240x6

Bench
135x11 - - 135x5

added PEC Fly Machine today
90x4 - - 75x2

Incline Press
110x5

Tricep Machine
90x8

Pull Down
125x10

Preacher Curl
60x11

Legs feel fine, but chest is really tender. I'll do abs at the station tomorrow.
  #16  
Old 09-19-2004, 01:54 AM
LoginName LoginName is offline
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Default Re: Hurricane Damage - - - Lost 3 lbs.

Looking good man, keep it up, and watch the sodas. I'm a teenager who used to drink 3 or so a day, then I went cold turkey, haven't had a pop in about 8 months.
__________________
My weightset's pulleys are a bit messed up...the weights aren't quite accurate. But for any free weight ones, it's accurate.

http://frontiernet.net/~andersen/new_kerry.gif
  #17  
Old 09-20-2004, 10:30 AM
KC911 KC911 is offline
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Join Date: Aug 2004
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Default Re: Hurricane Damage - - - Lost 3 lbs.

[ QUOTE ]
... and watch the sodas.

[/ QUOTE ]

Thanks
I, too, quit the sodas back in June.

Yesterday did <font color="blue"> Abs and Forearms </font> . Limited equipment at the firehouse but we do have a Vertical Bench.

<font color="blue"> Vertical Bench Crunch </font>
Straight leg 25 x 1 set
Bent Knee 25 x 2 sets

<font color="blue"> Lying Crunch w/ feet on bench </font>
25 x 2 holding last until failure (rolled over and crawled away)

<font color="blue"> Supinated and Pronated Wrist Curls </font>
and
35LB <font color="blue"> Plate Pinches </font> x2 to failure (another one I learned on this site)
  #18  
Old 09-21-2004, 07:50 AM
KC911 KC911 is offline
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Default Re: KC911

Yesterday sucked again. Got home from work, met with the insurance adjuster and took 2 naps. Once again the day after work left me with no motivation. I had been up 31 hours before the 1st nap. After a good nights sleep I woke up at 4am feeling normal again. This is why I can only hit the gym every third day.

Chest and arms are still sore. I'll probably go back to split today and just do legs. But first I've got to do <font color="blue"> Dead Lifts </font>. 24 pieces of Oak Tree 12"-18" thick, cut to length that have to be moved from back yard to the street. [img]/forum/images/graemlins/tongue.gif[/img]
  #19  
Old 09-21-2004, 09:31 PM
KC911 KC911 is offline
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Default Rebound!

Weight rebounded to a new high of 163.5 !

Didn't split today. But went up on weights or reps.
Leg Press 270x10 270x10

Leg Ext
80x10 80x11 90x7

Calf Raise
230x12 230x7

Bench Press
135x12 145x7

Incline Press
95x6 95x5

Pec Fly
80x10

Tricep
90x8 90x4

Pull Down
110x12

Seated Rows
110x11

Forgot the Bi's. I'll pick those up with the Abs and Forearms at work tomorrow.
  #20  
Old 09-24-2004, 06:23 PM
KC911 KC911 is offline
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Default Re: KC911 - In The Hurricane State

Went to the gym earlier today and got lucky. Found a sign saying they were closing at 5p for the Hurricane Warning. Glad I didn't wait until tonight!

Went back to a split. This is one that <font color="green"> Miss Tuf </font> had recommended to someone back on 8/15.

Day 1: Quads/Hams/Calves/Lower Back/Forearms

Day 2: Chest/Back/Shoulders/Biceps/Triceps

Leg Press
280x12 280x8 (new high)

Leg Ext
90x8, drop to 60x6 to 35x? to 20xCry!
(I dunno, Just a little something different)

Leg Curl
70x10

Standing Calf Raise
230x12 (new high)

Nautilus Lower Back
65x10 125x8
(This was new to me)

Nautilus Forearm
Pronation 100x10
Supination 100x8
Curl 60x8
Grip 100x10

Finished battening down the hatches for the " Hurricane of the Week " [img]/forum/images/graemlins/grin.gif[/img] Going to work in the morning(Saturday), and working until at least Monday.
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