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Weight History
showing entries 11 to 15 of 114
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04 September 2011
I had a horrible cheat day yesterday. Pancakes in the morning, Burger w/pulled pork and onion rings with fries for lunch,,,and finished off with a pulled pork sandwich for dinner....washed down everything (except the pancakes) with beer.
I'm doing well today.....
Back
Pull Ups:
10 - 4 sets
Reverse Grip Pull Downs:
160lbs x 12
180lbs x 12
200lbs x 12
220lbs x 12
T-Bar:
135lbs x 12
180lbs x 12
225lbs x 8
--Drop Set--
225lbs x 6
180lbs x 7
135lbs x 8
90lbs x 8
45lbs x 8
Dumbbell Rows:
105lbs x 10
115lbs x 10
125lbs x 10
----Super Set----
Lat Pull Downs:
160lbs x 12 (2 sets)
Seated Cable Row:
160lbs x 12 (2 sets)
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01 September 2011
I had my first workout at the new 24hr Fitness! It's so nice in there. Everything is so new. Although it seems to cater to the "New Year's Resolution" type, the facility could quickly become a new home to this gym rat. I ran in to Pompa in there, he happened to be working shoulders too, but we didn't get to train together. I'm still finding my groove in this place, but managed to get a decent workout...
Delts
Warm Up:
Military Press (Hammer Strength Machine):
45lbs x 20 (3 sets)
Military Press (Dumbbells):
50lbs x 15
60lbs x 12
70lbs x 8
80lbs x 4
65lbs x 10
Lateral Raises (Dumbbells):
30lbs x 12
40lbs x 12
50lbs x 12
60lbs x 8
Front Raises (Bent Bar):
55lbs x 12
65lbs x 12
75lbs x 12
85lbs x 12
Bent Over Flies:
25lbs x 15
35lbs x 12
45lbs x 12
55lbs x 12
Seated Shoulder Press Machine:
80lbs x 12
110lbs x 12
130lbs x 10
Dumbbell Shrugs:
90lbs x 15
120lbs x 15
120lbs x 12
120lbs x 12
(2 comments)
31 August 2011
I worked legs yesterday and ran out of time. I only had a chance to work quads. I'll work hamstrings and calves today. I might even mix in a little traps if the Spirit moves me.
Quads
Warm Up
Leg Extensions (Light):
50lbs x 20
60lbs x 20
70lbs x 20
Squats:
135lbs x 10
185lbs x 10
225lbs x 10
225lbs x 10
185lbs x 10
Leg Press:
245lbs x 15
335lbs x 15
425lbs x 12
515lbs x 12
Hack Squats:
225lbs x 10
315lbs x 10
315lbs x 10
315lbs x 10
Leg Extensions:
150lbs x 10
175lbs x 10
200lbs x 10
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30 August 2011
Weigh-in:
206.0 lb
lost so far:
0 lb
still to go:
21.0 lb
Diet followed reasonably well
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losing 1.6 lb a week
29 August 2011
Two great workouts today with Bobbo.. I've been feeling really good in the gym lately. Not pushing too much weight, but I've been able to get a lot of blood in to the muscles...great pumps..
Chest
Incline Dumbbell Press:
50lbs x 20
80lbs x 12
100lbs x 12
120lbs x 6
120lbs x 5
Incline Dumbbell Fly:
40lbs x 12
50lbs x 12
60lbs x 10
70lbs x 6
Flat Dumbbell Press:
100lbs x 10
100lbs x 9
100lbs x 8
100lbs x 7
Bench Press (Smith Machine):
185lbs x 15
225lbs x 10
225lbs x 10
185lbs x 15
----Super Set----
Dips:
20 (3 sets)
Fly Machine:
150lbs x 12
170lbs x 12
190lbs x 10
Arms
Overhead One Arm Dumbbell Extensions:
25lbs x 12
35lbs x 12
45lbs x 12
--Drop Set--
Tricep Pushdowns:
150lbs x 15 / 120lbs x 10 (4 sets)
One hand cables (Reverse/Standard):
40lbs x 10 x 10 (2 sets without stopping)
30lbs x 10 x 10 (2 sets without stopping)
Skull Crushers (Incline Bench):
60lbs x 12
70lbs x 12
80lbs x 12
80lbs x 12
21's:
70lbs (4 sets)
Alternating Dumbbell Curls (1 second pause at peak):
30lbs x 10 (4 sets)
----Super Set----
Preacher Curl Machine:
55lbs x 12 (4 sets)
Concentration Curls:
15lbs x 10 (4 sets)
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