Troy's Online Journal 2010

[bigironcross]

Originally Posted by bigironcross

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.Troy

Well, that was last February. Now, I'm 48, 5' 8" and around 235 pounds. I still need to loose some fat. But, I'm much stronger. I've not lifted over the holidays so I'm going to reduce the weight and get back with the program.

I've decided to start a new thread for this year. If you want to see my previous workouts its title is just "Troy's Online Journal".

Wish me luck!

[bigironcross]

Monday, 1/11/2010, Back

Warmup, Crunches, 4XBWX100
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X12
Narrow Grip Cable Rows, 4X120X12
Seated Rear Delt, 4X80X12
Back Extension, 4X280X40

[bigironcross]

Tuesday, 1/12/2010, Chest and Arms

Flat Bench Press, 1X135X10, 4X185X10
Inclined Flyes, 4X40X12
Single Pulley Standing Tricep Pressdowns, 4X150X12
Standing Straight Barbell Curls, 4X50X12

[bigironcross]

Wednesday, 1/13/2010, Legs

Warmup, Crunches, 4XBWX120
Barbell Squats, 4X135X10
Angled Calf Raises, 2X240X30, 2X240X25
Prone Leg Curls, 4X120X12
Leg Extensions, 4X120X12

[bigironcross]

Thursday, 1/14/2010, Shoulders

Seated Smith Machine Front Press, 3X135X12, 1X135X10
Seated Rear Delt, 4X80X12
Seated Angled Shoulder Press, 3X180X12, 1X180X10
Seated Rear Delt, 4X80X12
Standing Dumbbell Shoulder Shrugs, 4X40X12

[bigironcross]

Friday, 1/15/2010, Upper Body

Flat Bench Press, 1X135X10, 3X185X12, 1X185X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X130X12
Seated Rear Delt, 4X90X12
Single Pulley Standing Tricep Pressdowns, 4X150X10
Standing Alternating Dumbbell Curls, 4X25X10

[bigironcross]

Tuesday, 1/19/2010, Upper Body

Warmup, Crunches, 4XBWX120
Flat Bench Press, 2X135X12, 2X195X12, 2X195X9
Seated Angled Shoulder Press, 4X190X10
Narrow Grip Cable Rows, 4X150X12
Seated Rear Delt, 4X100X10

[bigironcross]

Thursday, 1/21/2010, Legs

Angled Leg Press, 1X90X12, 1X180X12, 4X270X12
Angled Calf Raises, 2X300X30, 2X300X25
Prone Leg Curls, 4X140X12
Leg Extensions, 4X140X12
Crunches, 4XBWX100

[bigironcross]

Friday, 1/22/2010, Upper Body

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 4X205X10
Inclined Flyes, 4X45X12
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10
Narrow Grip Cable Rows, 4X150X10
Seated Rear Delt, 2X100X12, 2X100X10

[bigironcross]

Monday, 1/25/2010, Back, Rear Delts and Bis

Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10
Narrow Grip Cable Rows, 4X160X10
Back Extension, 4X280X40
Seated Rear Delt, 4X110X10
Standing Dumbbell Curls, 4X30X10
Standing Alternating Dumbbell Hammer Curls, 4X30X10