Maybach Posted November 2, 2015 Share Posted November 2, 2015 Started working out Oct 1. Worked out 24 times for October. Sunday Oct 31: 1 hour 5 min on the treadmill (10 mins was hard for me on Oct 1) Monday Nov 1: 22 min run, db shoulder presses Link to comment Share on other sites More sharing options...
Doc Blaze Posted November 2, 2015 Share Posted November 2, 2015 Break up is killing me. Ive worked so hard, and now I can barely eat or work out. I am going to try to go really hard and take my anger out on the weight this week. Ive worked too hard this year to let all my gains go down the drain. Link to comment Share on other sites More sharing options...
imsuperman Posted November 2, 2015 Share Posted November 2, 2015 One hour of three on three basketball. I did very well. Link to comment Share on other sites More sharing options...
Maybach Posted November 3, 2015 Share Posted November 3, 2015 Ran for 35 minutes today. Link to comment Share on other sites More sharing options...
imsuperman Posted November 4, 2015 Share Posted November 4, 2015 Back and Chest Pull-ups 1X10, 2X8 Dumbbell pullovers (flat bench) 5X10 Lat pulldowns Ascending weight. 2 warmpup sets of eight reps apiece, three working sets of 5 reps apiece Iso-lateral decline bench presses 3X8 One-arm dumbbell rows 3X8 Butterflies (aka Pec Deck) 3X10 ascending weight Seated cable rows (close grip) 3X10 Two part chest cooldowns at light weight Decline dumbbell presses (2X15) Chest machine pressed (2X15) Link to comment Share on other sites More sharing options...
imsuperman Posted November 13, 2015 Share Posted November 13, 2015 Man, dumbbell pullovers give you a great stretch. I will not make the mistake of neglecting those again. Link to comment Share on other sites More sharing options...
happyfrank Posted November 16, 2015 Author Share Posted November 16, 2015 Yesterday. Avengers super heros half marathon went great. 2 hrs 20 mins. Link to comment Share on other sites More sharing options...
happyfrank Posted November 19, 2015 Author Share Posted November 19, 2015 Healing process over. Getting back to training. 1 mile run slow pace. Stepped on pothole..Lucky for me It didn't do any damage. Link to comment Share on other sites More sharing options...
imsuperman Posted November 20, 2015 Share Posted November 20, 2015 I weighed in at a feathery 179.3 at 6 ft 3.5 inches tall. On a day when I went out to lunch with a buddy anhd had a mini pizza and jalapeno poppers. Not really sure how I'm that light, but I feel great. Chest and Part 2 of Arms (Also did some arms Tues) Iso lateral decline presses 4X8 (206 lbs) Pec flyes (machine) 4X10 (140 lbs) Seated incline dumbbell curls 4X10 (25 lbs each arm) Seated dumbbell skull crushers 4X10 (55lbs) Dumbbell pullovers (50lbs) Dumbbell chest presses (on flat bench) (50 lbs each arm) Link to comment Share on other sites More sharing options...
imsuperman Posted November 29, 2015 Share Posted November 29, 2015 Legs and abs Prone leg curls...warmup set at 100 lbs for ten reps, then 3X10 at 110. Plate-loaded leg press... 4X10 at 440 (including the starting weight) Leg extensions 5X10 at 50 lbs Standing dumbbell calf raises...5X10 at 60 lbs in each hand, hold for a three-count each rep Roman chair straight leg raises (3X10) Toe presses on the leg press machine...3X10 at 250 lbs, hold for a three-count each rep Eagke ab crunch mahine...5X10 at 130 lbs Link to comment Share on other sites More sharing options...
happyfrank Posted December 1, 2015 Author Share Posted December 1, 2015 Last night 5k run in 27 mins.. Chest and triceps workouts. Signed up for spin class tonight... I want to kill my quads Link to comment Share on other sites More sharing options...
imsuperman Posted December 4, 2015 Share Posted December 4, 2015 ^^ You want to kill you quads and I want to kill my calves. Shoulders/arms /calves Dumbbell skull crushers 4X10 Standing bicep cable curls 4X10 one second pause at top of motion each rep Machine shoulder presses, neutral grip 3X10 Standing dumbbel calf raises 4X10, hold for three-count each rep Seated bicep curls machine 3X10 Seated toe presses on leg press machine 4X10, hold for three-count each rep Link to comment Share on other sites More sharing options...
imsuperman Posted December 11, 2015 Share Posted December 11, 2015 Shoulders/Arms/Dang, I forgot to do calves Neutral grip shoulder presses 2X12 (lower seat) and 2X8 (higher seat) Seated dumbbell skull crushers 4X8 Standing cable bicep curls (curl bar attached, pulley set closest to the floor, movement to the neck, hold for one-count per rep) 4X10 Standing dumbbell side lateral raises 4X10 Standing cable tricep pushdowns (triangle handle, pulley set closest to the cieling) 3X15 Seated one-armed dumbbell preacher curls 2X10 Rear delt flyes (pec fly machine) 3X10 Seated one-armed concentration curls 2X10 Link to comment Share on other sites More sharing options...
happyfrank Posted December 14, 2015 Author Share Posted December 14, 2015 4 mile run, 6 minute plank and 100 sit-ups this morning. chest and tricep workouts after work Link to comment Share on other sites More sharing options...
imsuperman Posted December 15, 2015 Share Posted December 15, 2015 One hour of four on four basketball. Highlights: Made drving layup with my right hand on the left side while my left wrist was being intentionally held. Slid on my butt to save a ball from going out of bounds while shielding the defender with my body Link to comment Share on other sites More sharing options...
imsuperman Posted December 16, 2015 Share Posted December 16, 2015 Back and Chest with a Calves movement Mixed it up tonight, because Arnold says it's good for you. Pullups (1X10, 2 X 8 ) Close-Grip Lat Pulldowns with the V Handle 5X10 (Heavy sets of 10 X 3, deload by 10 lbs on each of the last two sets) Iso-Lateral Horizontal bench presses 3X8 Dumbbell pec flyes 5X8 Standing dumbbell calf raises 5X8 One-arm dummbell rows 5X8 on each side Dumbbell pullovers (5X8 ) Link to comment Share on other sites More sharing options...
happyfrank Posted December 16, 2015 Author Share Posted December 16, 2015 Spin class yesterday. 45 min class. Instructor had us going non stop off the saddle for 15 minutes. Link to comment Share on other sites More sharing options...
imsuperman Posted December 16, 2015 Share Posted December 16, 2015 Played about 45 minutes of knockout shooting from the top of the key three point line and then about seven or eight feet back from that for a couple of games. So exhausting. About an hour and a half after lunch I weighed 178.9 lbs and was down to 10.26 percent body fat according to the machine at work (not sure how accurate is) Link to comment Share on other sites More sharing options...
Dottieflanogon Posted December 17, 2015 Share Posted December 17, 2015 Did a resistance-focused Body Pump-type class and 30 minutes run on treadmill Link to comment Share on other sites More sharing options...
imsuperman Posted December 17, 2015 Share Posted December 17, 2015 Deadlifts and Legs Barbell deadlifts: 1 warmup set of 5, add 40 lbs, 1 set of 3, add 5 pounds, 1 set of 3, back down to warmup weight for a set of 5. Seated leg curls: 5X10 45 degree plate-loaded leg presses: 5X5 heavy weight Seated leg extensions 3X15 light weight Standing dumbbell calf raises 5X10 Link to comment Share on other sites More sharing options...
imsuperman Posted December 18, 2015 Share Posted December 18, 2015 Abs, shoulders, arms Seated straight-arm ab cunches (machine) 5X10 Two-handed cable tricep pushdowns 5X10 Seated two-arm incline dumbbell curls 3X10 at heavy weight, 1X10 at 5 lbs lighter, 1X10 at 5 lbs lighter Seated Arnold dumbbell presses 3X10 at heavier weight, 2X10 five pounds lighter Roman chair straight leg raises 3X15 Leg press cable machine toe presses 4X10, hold for 5 count each rep Light weight bicep cable curls 2X15 Neutral grip shoulder presses (machine) 3X8 Link to comment Share on other sites More sharing options...
imsuperman Posted December 20, 2015 Share Posted December 20, 2015 Back and Chest Wide grip seated cable rows 5 X 10 Two arm dumbbell bench presses 3 X 8 heavy. Drop five pounds for 1 X 8, drop five pounds for 1 X 8 Lat pulldowns 3 X 8 heavy. Drop 20 lbs for 2 X 8 Pec flyes (machine) 3 X 10 heavy. Drop 20 lbs for 2 X 8 Wide grip chin-ups 1 X 8. Pull-ups 1 X 5. Was smoked and the area was getting crowded, so... Close-grip lat pulldowns with the V-bar 3 X 10 Dumbbell pullovers 3 X 8 heavy. Drop 5 lbs for 2 X 8 Link to comment Share on other sites More sharing options...
imsuperman Posted December 23, 2015 Share Posted December 23, 2015 Shoulders/Arms/Calves Seated Arnold dumbbell presses: 5 X 8 Standing cable tricep pushdowns with triangle bar: 5 X 10 Single arm dumbbell preacher curls: Heavy sets of 8 reps, 5lbs lighter for 10, 5 lbs ligter for 12 Alternating two movements: Standing single arm dumbbell front raises for a set, followed by a set of standing dumbbell lateral raises 3 X 8 for each Superset: 3 X 8 Dumbbell hammer curls de-loading by 5 lbs on set two and another 5 lbs on set 3. Supersetted with bicep machine curls de-loading by 10 lbs on set 2 and 10 more on set 3 Toe presses on the 45 degree leg press 5 X 10 Link to comment Share on other sites More sharing options...
imsuperman Posted December 23, 2015 Share Posted December 23, 2015 ^ Forgot 3 X 8 machine shoulder presses with neutral grip Link to comment Share on other sites More sharing options...
imsuperman Posted December 26, 2015 Share Posted December 26, 2015 Abs and Legs 5 X 10 Straight-arm seated machine crunches 5 X 10 Toe presses on leg press machine (first set was a 10 lbs lighter warmup, hold for five count per rep) 4 X 10 Prone leg curls machine 3 X 15 Leg presses on plate-loaded 45 degree leg press machine 3 X 10 Straight leg Roman chair leg raises 5 X 10 Leg extensions (machine) 2 X 10 Toe presses on the 45 degree leg press machine 3 X 8 Barbell deadlifts Link to comment Share on other sites More sharing options...
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