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  #1  
Old 02-24-2009, 01:03 AM
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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 07:07 PM.
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  #2  
Old 02-24-2009, 07:06 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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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  
Old 02-27-2009, 01:32 AM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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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 03:05 PM.
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  #4  
Old 02-27-2009, 01:44 AM
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bigironcross bigironcross is offline
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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  
Old 02-27-2009, 10:24 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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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  
Old 03-03-2009, 04:11 AM
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bigironcross bigironcross is offline
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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 03:04 PM.
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  #7  
Old 03-04-2009, 03:04 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Join Date: Feb 2009
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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 11:28 PM.
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  #8  
Old 03-04-2009, 11:27 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
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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  
Old 03-06-2009, 12:38 AM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 950
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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  
Old 03-07-2009, 01:15 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 950
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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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