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Post by Marty Queen on Sept 3, 2006 16:20:23 GMT -5
Chad -- good work on those grueling sessions!
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chad
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Posts: 233
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Post by chad on Sept 3, 2006 17:18:38 GMT -5
chad you are doing awesome! i am so proud of your acheivements. looking back over your logs it is very easy to see the progression. i am thankful to be a part of your continued success! see you mon morning... ~H Thanks, I appreciate your help.
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chad
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Posts: 233
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Post by chad on Sept 3, 2006 17:19:39 GMT -5
Thanks, it is fun to see a back emerge from the flab. ;D
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chad
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Posts: 233
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Post by chad on Sept 3, 2006 17:20:29 GMT -5
Agreed awesome work Chad and those are some long workouts as well. Thanks I felt like it was a good week. I slept fourteen hours Friday night to Saturday morning so I think it was a good week.
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chad
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Posts: 233
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Post by chad on Sept 3, 2006 17:21:09 GMT -5
Chad -- good work on those grueling sessions! Thanks for the encouragement.
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chad
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Posts: 233
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Post by chad on Sept 3, 2006 17:21:33 GMT -5
Sorry for taking so long to post Friday mornings workout. Here it is:
Friday 09-01-2006
AM - Chest & Abs
Incline Chest Press/Flat Bench Flies
Incline Chest Press 25 x 12 Flat Bench Flies 17.5 x 12 Incline Chest Press 35 x 10 Flat Bench Flies 20 x 10 Incline Chest Press 40 x 10 Flat Bench Flies 17.5 x 10 Incline Chest Press 40 x 10 Flat Bench Flies 17.5 x 10
Seated Cable Press 40 x 12 40 x 12 40 x 20 40 x 12 40 x 12
After this I did some abs work pushing my feet toward the calling on the bench, doing assisted v-ups with bands, and some twists with the medicine ball.
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chad
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Posts: 233
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Post by chad on Sept 3, 2006 17:23:28 GMT -5
Sunday 09-03-2006
AM Cardio
Treadmill (45 min @ 120s heart rate)
I was pretty worn down by the end of the week so I didn't do cardio on Friday night. I did this workout to makeup for missing that cardio session. I will have to work on getting to the gym on Friday night.
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Post by Joey Smith on Sept 3, 2006 18:58:58 GMT -5
Very good stuff Chad....you are very inspirational bro....
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chad
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Posts: 233
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Post by chad on Sept 4, 2006 20:07:01 GMT -5
Very good stuff Chad....you are very inspirational bro.... Thanks
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chad
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Posts: 233
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Post by chad on Sept 4, 2006 20:07:22 GMT -5
Monday 09-04-2006 AM – Cardio
Eliptical (30 min @ 140s heart rate)
PM – Legs Warmup Dumbbell Squats 30s x 10 squats 30s x 10 squats
Lunges 40lb barbell 35s 3 sets with 45s
Abductor Machine – these sets went up, down, the back up Many reps @ 210, 170, 230 Many reps @ 210, 170, 230 Many reps @ 210, 170, 230
Leg Press
170 x 12 210 x 12 230 x 10 Drop set Drop set
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chad
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Posts: 233
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Post by chad on Sept 5, 2006 11:07:39 GMT -5
Tuesday 09-05-2006
AM - Biceps Triceps, & Shoulders
Dumbbell Shoulder warmup 15 x 20 15 x 20
Overhead Tricep Dumbbell Extensions 17.5 x 15 20 x 15 25 x 15 30 x 8 30 x 8 30 x 8 30 x 8, 30 x 8 (tricep press)
Concentrated Biceps Cumbbell Curls 25 x 12 30 x 12 30 x 12 30 x 12
Smith Machine Seated Military Press 65 x 10 85 x 10 95 x 10 105 x 10 115 x 10 115 x 5 (Explosive)
####Edited to add PM####
PM - Cardio
Treadmill (30 min @ 130 to 135 heart rate)
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Post by Marty Queen on Sept 6, 2006 12:46:41 GMT -5
Tuesday 09-05-2006 AM - Biceps Triceps, & Shoulders Dumbbell Shoulder warmup 15 x 20 15 x 20 Overhead Tricep Dumbbell Extensions 17.5 x 15 20 x 15 25 x 15 30 x 8 30 x 8 30 x 8 30 x 8, 30 x 8 (tricep press) Concentrated Biceps Cumbbell Curls 25 x 12 30 x 12 30 x 12 30 x 12 Smith Machine Seated Military Press 65 x 10 85 x 10 95 x 10 105 x 10 115 x 10 115 x 5 (Explosive) ####Edited to add PM#### PM - Cardio Treadmill (30 min @ 130 to 135 heart rate) Good work Chad!
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chad
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Posts: 233
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Post by chad on Sept 6, 2006 20:27:24 GMT -5
Thanks
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chad
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Posts: 233
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Post by chad on Sept 6, 2006 20:28:28 GMT -5
Wednesday 09-06-2006
AM – Back
Machine Reverse Fly Wside-up x 25 70 x 12 70 x 12 70 x 12
Cable Bent Over Rows 70 x 12 70 x 12 70 x 12 70 x 12
Cable Lateral Lat Pulls & Cable Seated Rows 30 x 12, 70 x 8 30 x 12, 70 x 8 30 x 12, 70 x 8
Cable Horizontal Lat Pulls 50 x 8 (each side) 60 x 8 (each side) 60 x 8 (each side) 60 x 8 (each side) 60 x 8 (both sides)
PM - Cardio
Treadmill (30 min @ 120 to 130 heart rate) I am trying to give my quads a break by doing some incline stuff on the treadmill the last few days.
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Post by THE BRUTE on Sept 6, 2006 22:03:22 GMT -5
some good work here bro! BMB
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