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Weight History
showing entries 16 to 20 of 114
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28 August 2011
Great back workout today with Bob!!
Back
Pull Ups:
Body Weight x 10 (4 sets)
Reverse Grip Lat Pull Downs:
160lbs x 12
180lbs x 12
200lbs x 12
220lbs x 12
Bent Over Barbell Rows:
135lbs x 10
185lbs x 10
225lbs x 9
185lbs x 12
Dumbbell Rows:
90lbs x 12
100lbs x 12
110lbs x 12
120lbs x 12
Seated Straight Bar Rows:
160lbs x 12
170lbs x 12
180lbs x 12
Lat Pull Downs:
180lbs x 12
200lbs x 12
220lbs x 12
240lbs x 12
Lat Pull Downs (Short Bar/Palms Inboard)
140lbs x 15 (3 sets)
(2 comments)
24 August 2011
Big Jay couldn't make it today, but I ended up having a great shoulder workout. I signed up with 24 hour fitness today, so I can't wait to try out the fancy machines over there and give my joints a rest.
Warm up:
Military Press Machine:
60lbs x 20 (2 sets)
Dumbbell Military Press:
40lbs x 20
60lbs x 12
70lbs x 12
--Drop Set--
80lbs x 6
55lbs x 8
--Drop Set--
90lbs x 4
50lbs x 8
Lateral Raises (Dumbbell):
30lbs x 12
40lbs x 12
50lbs x 12
60lbs x 8
Front Raises (Bent Bar):
40lbs x 12
50lbs x 12
60lbs x 12
70lbs x 12
Bent Over Dumbbell Rows:
25lbs x 12
30lbs x 12
35lbs x 12
40lbs x 12
Face Pulls (Rope/Cables):
80lbs x 12
100lbs x 12
120lbs x 12
140lbs x 12
Military Press Machine:
100lbs x 12
130lbs x 10
130lbs x 8
--Drop Set--
130lbs x 7
80lbs x 8
(2 comments)
23 August 2011
I worked legs today. I'm still avoiding heavy weight. I want to make sure I have the proper form down on these movements. I don't need injuries.
Oh yeah, when I got home, I ate a plate of spaghetti and meatballs. 10:30pm....way to go ace....
Warm up:
Stationary Bike:
2 minutes and 4 seconds (first time in cardio area....scary)
Leg Extensions:
60lbs x 20 (2 sets)
Squats (Smith Machine):
135lbs x 10
135lbs x 10
135lbs x 10
185lbs x 10
225lbs x 10
Roman Deadlifts:
95lbs x 10
135lbs x 10 (3 sets)
Leg Press (Standard Angle):
245lbs x 10
335lbs x 10 (3 sets)
Leg Press (Raised Angle):
335lbs x 10 (4 sets)
****Super Set****
Leg Curl:
60lbs x 10 (4 sets)
Seated Calf Raises:
90lbs x 15
90lbs x 12 (3 sets)
****Super Set****
Leg Extension:
150lbs x 10 (2 sets)
Seated Calf Raises:
90lbs x 12 (2 sets)
(2 comments)
22 August 2011
I'm back on "the secret" for a little while! Need to keep myself in check. I've been gaining weight, but don't seem to be getting fat. We'll see... I'd like to get my fat % checked soon.
Jay, Bob and I worked chest a little different today. We focused our first two exercises on the upper chest. It changed the pump and the whole dynamic of the workout. Very happy with the change. My chest felt full thoughout the whole routine.
Chest
Incline Dumbbell Press:
50lbs x 20
80lbs x 12
100lbs x 10
120lbs x 5
105lbs x 8
Incline Dumbbell Fly:
35lbs x 12
45lbs x 12
55lbs x 10
55lbs x 8
Flat Dumbbell Press:
100lbs x 9
100lbs x 8
100lbs x 8
Flat Bench (Smith Machine):
185lbs x 15
225lbs x 10
185lbs x 15
185lbs x 15
**Super Set**
Dips (Body Weight):
20,20,15,15
Fly Machine:
150lbs x 12 (4 sets)
Arms
Warm up
Rope Push Downs:
60lbs x 15 (3 sets)
One Arm Overhead Tricep Extensions:
25lbs x 12
30lbs x 12
35lbs x 12
40lbs x 10
Tricep Push Downs:
150lbs x 12
175lbs x 12
175lbs x 12
175lbs x 12
Skull Crushers (Incline):
70lbs x 12
90lbs x 12
90lbs x 12
90lbs x 10
21’s:
70lbs (3 sets)
50lbs (1 set)
Seated Alternating Curls:
30lbs x 12 (4 sets)
**Super Set**
Preacher Curl Machine:
55lbs x 12 (4 sets)
Concentration Curls:
20lbs x 8 (1 set)
15lbs x 8 (3 set)
(4 comments)
21 August 2011
Weigh-in:
208.0 lb
lost so far:
0 lb
still to go:
23.0 lb
Diet followed reasonably well
add comment
gaining 1.9 lb a week
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