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upper body

5 setsx12 of flat bench press set 1-75lb 2-3-80lbs,4-5-90lbs

5setsx12 of incline dumbell press 30lb dumbells

 

4 sets x12 seated shoulder press 25lb dumbells

4 sets x8-12 low cable back row 80-90lbs

 

4 sets x12 lat pulldown 2 sets wide hands two sets close grip 70lbs

 

5 sets x12 reps with 35lb plate start between legs as a squat and bring overhead to military press in one motion

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Thought this may act as a useful diary and motivation for the more slothful of our members   But, today, bugger all. too hungover from Rhodes.   Tomorrow is another day   S

Good session today with my trainer   All lower body, core stability and lower back   Jumps ( involving starting from a seated position on a bench and leaping to a standing position on a raised ste

today, an old boxer's running programme carried out early in the morning when glycogen ( sp?) stores are low and so aids fat burning. It creates a metabolism spike that lasts until about midday   1

You're insane.

add on to yesterday...took NAP from 4-6pm.:)

 

Lower body today

 

6 sets x12rep of smith machine squats warm up with 70lb, 3 sets w/90lbs 2 sets w/100lbs- used a low bench to touch w/butt on each rep

 

5 setsx12rep leg press 180lbs

 

5 setsx8 rep single leg cable hamstring curl 20lbs

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upper body

 

a new personal best 100lb bench press!

5 sets x6reps bench press 3 sets 95lbs 2 sets 100lb

5 sets x12 reps incline dumbell press 30lbs

5 sets x12 reps seated dumbell shoulder press 25lbs

 

5 sets x12 reps single arm bent over row 30lbs dumbell

 

5 setsx12 reps upright row 45lb barbell

 

3 sets x12 reps cable lat pulldown 70lbs

 

5 setsx12 reps bicep curls with 40lb barbell 3 sets seated 2 sets standing

 

3 setsx15 reps on decline bench ab crunches- no add'l weight

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Did you perspire?

 

I'm trying to rest, my bloody lower back is acting up again. Must be the soccer, twice a week. Really beats up your lower body and my already troubled back isn't enjoying it. Real shame, though. I can't bring myself to give it up completely. Don't quite know what to do, at this point.

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5 sets x6reps bench press 3 sets 95lbs 2 sets 100lb

5 sets x12 reps incline dumbell press 30lbs

5 sets x12 reps seated dumbell shoulder press 25lbs

5 sets x12 reps single arm bent over row 30lbs dumbell

5 setsx12 reps upright row 45lb barbell

3 sets x12 reps cable lat pulldown 70lbs

5 setsx12 reps bicep curls with 40lb barbell

3 setsx15 reps on decline bench ab crunches- no add'l weight

Interesting that I can do a bit more on some of these exercises but a lot less on some others. And then there are some that I don't recognize.

 

Haven't done this stuff for more than a month, though. Need to get back to it.

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Did you perspire?

 

I'm trying to rest, my bloody lower back is acting up again. Must be the soccer, twice a week. Really beats up your lower body and my already troubled back isn't enjoying it. Real shame, though. I can't bring myself to give it up completely. Don't quite know what to do, at this point.

a little bit. Doing weights, I don't get as drippy sweaty as when I do cardio.

Sorry to hear about your lower back. REST.

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5 sets x6reps bench press 3 sets 95lbs 2 sets 100lb

5 sets x12 reps incline dumbell press 30lbs

5 sets x12 reps seated dumbell shoulder press 25lbs

5 sets x12 reps single arm bent over row 30lbs dumbell

5 setsx12 reps upright row 45lb barbell

3 sets x12 reps cable lat pulldown 70lbs

5 setsx12 reps bicep curls with 40lb barbell

3 setsx15 reps on decline bench ab crunches- no add'l weight

Interesting that I can do a bit more on some of these exercises but a lot less on some others. And then there are some that I don't recognize.

 

Haven't done this stuff for more than a month, though. Need to get back to it.

use it or lose it.

cliché but true.

Watch out for DOMS ( delayed onset muscle soreness) upon your return to the weight room.

 

Which exercises don't you recognize?

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