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Weight History
showing entries 6 to 10 of 114
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20 September 2011
Weigh-in:
204.0 lb
lost so far:
2.0 lb
still to go:
19.0 lb
Diet followed reasonably well
add comment
losing 0.3 lb a week
19 September 2011
Ok,,,,catch up time. Big Will and I hit legs hard (for us) yesterday. We got a good chest workout in today and we're supposed to hit biceps and traps on pm shift. We'll see if the Spirit moves us. We switched up our chest workout a little. We started off with incline bench on the smith machine as opposed to dumbbells. We also did flat dumbbells instead of bench on the smith mach... I like that we changed it up a little, but I like the original workout better. I feel a better pump when I use the smith mach for flat bench....(Note to self...)
Legs (Yesterday)
Warm up
Leg Extentions (Light):
60lbs x 20 (3 sets)
Lunges:
30lbs x 10 (3 sets)
Leg Press:
205lbs x 10
235lbs x 10
265lbs x 10
295lbs x 8
Hack Squats:
200lbs x 10
290lbs x 10 (2 sets)
Leg Extentions:
130lbs x 10
140lbs x 10
150lbs x 10
One-Leg Curl:
40lbs x 10 (2 sets)
Leg Curl:
80lbs x 10
80lbs x 9
60lbs x 10
Roman Dead Lifts:
95lbs x 10
135lbs x 10 (2 sets)
Seated Calf Raises:
90lbs x 15
180lbs x 10
180lbs x 7
140lbs x 10
Standing Calf Raises:
360lbs x 10
400lbs x 10
460lbs x 10
Chest
Incline Bench (Smith Machine):
135lbs x 15
185lbs x 15
225lbs x 12
275lbs x 8
275lbs x 4
Flat Dumbbells:
90lbs x 12
105lbs x 9
115lbs x 6
100lbs x 10
Incline Fly:
40lbs x 12
50lbs x 12
60lbs x 8
50lbs x 10
Dips:
Body Weight x 20 (4 sets)
----Super Set----
Cable Fly:
50lbs x 10
50lbs x 12
60lbs x 12
60lbs x 12
Fly Machine:
150lbs x 10 (4 sets)
Big Will and I did our bicep/trap workout. We were NOT motivated to do it, but we got it done. Got a great pump...Very happy.
Bicep/Traps
----Super Set----
Standing Alternating Curl:
30lbs x 10 (2 sets)
35lbs x 10
Seated Dumbbell Curl:
20lbs x 10 (3 sets)
21's
70lbs (4 sets)
----Super Set----
Preacher Curl Machine:
55lbs x 10
65lbs x 10
75lbs x 10
70lbs x 10
Hammer Curls:
25lbs x 10 (4 sets)
Dumbbell Shrugs:
125lbs x 10
120lbs x 10
115lbs x 10
110lbs x 10
105lbs x 10
75lbs x 10
70lbs x 10
65lbs x 10
60lbs x 10
55lbs x 10
add comment
08 September 2011
I got a shoulder workout in yesterday. I didn't isolate my front delts and opted to double up on the medial.
Shoulders
Warm up
Military Press Machine:
60lbs x 20 (3 sets)
Military Dumbbell Press:
50lbs x 15
60lbs x 12
70lbs x 12
80lbs x 7
65lbs x 10
Lateral Raises:
(Alternating Sitting/Standing)
Seated:
30lbs x 12 (4 sets)
Standing:
40lbs x 12
50lbs x 12
60lbs x 8
45lbs x 12
Bent Over Flies:
30lbs x 12
35lbs x 12
40lbs x 12
45lbs x 12
Later Raises (Cable):
20lbs x 12
30lbs x 12
40lbs x 12
add comment
06 September 2011
I had a couple good workouts yesterday..
Chest
Incline Dumbbell:
50lbs x 20
80lbs x 15
100lbs x 10
120lbs x 5
105lbs x 7
Incline Fly:
40lbs x 12
50lbs x 10
60lbs x 10
70lbs x 6
Flat Dumbbell:
100lbs x 8
100lbs x 6
100lbs x 4
85lbs x 8
Bench Press (Smith Machine):
185lbs x 15
185lbs x 15
185lbs x 12
185lbs x 12
----Super Set----
Cable Fly:
50lbs x 12 (3 sets)
Fly Machine:
160lbs x 12
160lbs x 8
150lbs x 8
New Workout!!!!!
Bicep/Traps/Calves
Warm up
Cable Curl:
60lbs x 20 (2 sets)
Barbell Curl:
45lbs x 12
60lbs x 12
95lbs x 10
135lbs x 10
135lbs x 8
135lbs x 8
Standing Alternate Dumbbell Curls:
40lbs x 10
50lbs x 10
60lbs x 6
Curl Machine:
55lbs x 15
70lbs x 12
85lbs x 12
100lbs x 12
Bent Over Concentration Curls:
25lbs x 10 (3 sets)
Dumbbell Shrugs: (Drop Set - No rest between sets)
125lbs x 10
120lbs x 10
115lbs x 10
110lbs x 10
105lbs x 10
100lbs x 10
Seated Calf Raises:
90lbs x 15
180lbs x 10
180lbs x 10
Standing Calf Raises:
300lbs x 15
400lbs x 15
500lbs x 15
(1 comment)
06 September 2011
Weigh-in:
204.6 lb
lost so far:
1.4 lb
still to go:
19.6 lb
Diet followed reasonably well
add comment
losing 1.4 lb a week
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