|
#21
03-25-2009, 03:38 PM
|
||||
|
||||
Tuesday, 3/24/2009, Chest
Warmup, Crunches, 4XBWX160 Flat Bench Press, 1X135X10, 4X225X8 Inclined Flyes, 4X60X10 Seated Pec Fly, 1X120X10,1X140X10,4X160X10 Seated Rear Delt, 4X100X10 
|
|
#22
03-25-2009, 05:29 PM
|
||||
|
||||
|
Well, my right knee feels swollen so I'm going to skip Squats today.
Wednesday, 3/25/2009, Legs Angled Leg Press, 2X90X10, 2X180X10, 4X270X10 Angled Calf Raises, 4X240X30 Leg Extensions, 4X160X10 Hack Slide, 2X90X10 Prone Leg Curls, 4X150X12
|
|
#23
03-28-2009, 12:30 PM
|
||||
|
||||
|
Friday, 3/27/2009, Shoulders
Warmup, Crunches, 2XBWX200 Seated Smith Machine Front Press, 4X125X10 Seated Rear Delt, 4X110X10 Seated Angled Press, 4X180X12 Bent Over Dumbell Lateral Raise, 4X20X15 Standing Dumbell Side Lateral Raise, 4X20X10
|
|
#24
03-30-2009, 06:38 PM
|
||||
|
||||
|
Monday, 3/30/2009, Back
Narrow Grip Cable Rows, 4X170X10 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10 Assisted Pullup, 4XBW-130X10 Back Extensions, 3X280X60
|
|
#25
04-03-2009, 04:08 PM
|
||||
|
||||
|
Man, it's been a bad week. My right knee is still bothering me and meetings, meetings, meetings at work.
And, i'm not getting the equipment that I want to use at the gym in the order I like to do things. ;-) Thursday, 4/2/2009, Chest Warmup, Crunches, 4XBWX160 Inclined Bench Press, 1X135X10, 4X185X10 Flat Bench Press, 1X135X10, 2X245X4 Inclined Flyes, 4X60X10 Seated Pec Fly, 2X160X10, 2X180X10
|
|
#26
04-13-2009, 01:31 PM
|
||||
|
||||
|
Well, I've been on vacation the last week or so. I've been a bad boy. ;-(
I need to lose some weight but I really don't want to lose any strength. Maybe, I should start a P90X type program to get ready for summer. So, I'm going to some research today and start back up tomorrow.
|
|
#27
04-16-2009, 10:52 AM
|
||||
|
||||
|
Tuesday, 4/14/2009, Back and Chest
Warmup, Crunches, 3XBWX100 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10 Narrow Grip Cable Rows, 4X120X10 Flat Bench Press, 135X10, 4X225X10 Inclined Flyes, 4X50X10 Machine Back Extensions, 3X280X60
|
|
#28
04-18-2009, 01:29 PM
|
||||
|
||||
|
Friday, 4/17/2009, Arms and Misc.
Standing Straight Bar Curls, 4X60X10 Standing Straight Bar French Press (Tricep Extension), 4X60X15 Standing EZ Bar Curls (Narrow Grip), 4X50X12 Standing EZ Bar French Press, 4X60X15 Seated Rear Delt, 4X80X12 Pec Deck Flyes, 4X160X10 Standing Alternating Dumbell Hammer Curls, 4X25X10
|
|
#29
04-18-2009, 02:32 PM
|
||||
|
||||
|
Hey Troy. Good job with being consistant. If you goal is to lose wieght, that will come easier with diet than exercise (although exericse is still critical).
A few suggestions: 1) Instead of cruches for a warm-up prior to weights, do 10-15 minutes on the eliptical or treadmill (probably eliptical if your knees are bothering you). This will burn a lot more caloies and also be more of a total body warm-up rather than a warm-up of just one muscle group. 2) Post your diet up - either here or in the nutrition section. We can give you some feedback so you can optimize your diet. 3) I'm not very familiar w/ Px90 although I've heard good things. It seems like you are a pretty strong guy with a good base. I would recommend maybe switching to an upper/lower split focusing more on the compound lifts and less on the isolation exercises (this type of workout will burn more calories and help maintain strength). 4) Are you doing any cardio? I would look into interval training for cardio. I have found that to be the most effective way of burning fat while maintaining good workouts in the gym.
|
|
#30
04-21-2009, 05:57 PM
|
||||
|
||||
|
Tuesday, 4/21/2009, Chest
Warmup, Crunches, 4XBWX100 Flat Bench Press, 1X135X10, 4X185X10 Inclined Flyes, 4X45X10 (all the 50# were in use  )Inclined Bench Press, 1X135X10,4X155X8 Narrow Grip Flat Bench Press, 4X135X10 Man, I feel weak. But, my arms seemed to get a good pump.
|
 |
| Thread Tools | |
|
|
