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Post by Marty Queen on Sept 7, 2006 12:41:14 GMT -5
More good work Chad, good job!
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 8, 2006 6:24:18 GMT -5
some good work here bro! BMB Thanks
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 8, 2006 6:24:35 GMT -5
More good work Chad, good job! Thanks
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 8, 2006 6:25:46 GMT -5
Thursday 09-07-2006
Uneven Pushups using the step 1 x 6, 1 x 6
Pushups between two steps 5 reps 5 reps 5 reps 5 reps 5 reps
Cable Flies/ Incline Machine Chest Press Flies 30 x 12, Chest Press 60 x 8 Flies 30 x 12, Chest Press 60 x 8 Flies 45 x 10, Chest Press 70 x 8 Flies 50 x 10, Chest Press 80 x 8
Bench Press (Pausing on the squat rack and going upward explosively) 135 x 5 135 x 5 135 x 5 145 x 5 155 x 5
I may have forgotten something but this was pretty much the entire workout. My left shoulder felt a little sore so some presses on the machine chest press didn't happen at the end of the workout.
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chad
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Posts: 233
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Post by chad on Sept 9, 2006 9:22:33 GMT -5
Friday 09-08-2006
PM - Abs & Cardio
Abs
Situps with a 45lb plate on my chest 5 x 15 I just did five sets of this exercise rather than using the medicine ball to let my shoulder rest a bit.
Cardio
Eliptical (30 min @ 120s heart rate)
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chad
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Posts: 233
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Post by chad on Sept 11, 2006 6:00:17 GMT -5
Monday 09-11-2006
AM - Warm-up
Elliptical (15 min)
All I did was a little Warm-up this morning with some stretching. I am going to move everything back a day so this week it will be Tuesday through Saturday.
BTW, I highly recommend ultrasound for muscle strains. Using that + ice + rest is going to allow me to continue training without missing any days. I couldn't hardly move Friday and now I am just tender. They are good vibrations. ;D
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chad
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Posts: 233
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Post by chad on Sept 17, 2006 9:51:56 GMT -5
I have been busy this week so I have a little catching up to do on my log.
Tuesday 09-12-2006
AM Cardio
Treadmill (45 min @ 120s)
PM - Legs
Lunges BW x 10 (alternate) BW x 10 (alternate) Right Leg BW x 10 Left Leg BW x 10 Left Leg 17.5s x 10 Right Leg 17.5s x 10 Left Leg 20s x 10 Right Leg 20s x 10 Left Leg 30s x 10 Right Leg 30s x 10
Duck Walk 30s x 25 (forward) 30s x 25 (backward) 30s x 25 (forward) 30s x 25 (backward) 30s x 25 (forward) 30s x 25 (backward)
Straddle Walk (Don’t know what this was called really) 35lb plate x 15 (forward) 35lb plate 15 (forward) 35lb plate x 15 (forward) 35lb plate 15 (forward)
Squats 135 x 10 95 x 10
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chad
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Posts: 233
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Post by chad on Sept 17, 2006 9:52:15 GMT -5
Wednesday 09-13-2006
AM - Shoulders, BIceps, & Triceps
Circuit 1
Shoulder raises Green Band x 20 Green Band + 7.5s x 12 Green Band + 10s x 12 Green Band + 15s x 12 Green Band + 17.5s x 12
Triceps Kickbacks Green Band + 10s x 12 Green Band + 12.5s x 12 Green Band + 15s x 12 Green Band + 17.5s x 10 Green Band + 20s x 10
Curls + Shoulder Press Green Band + 15s x 12 Green Band + 25s x 12 Green Band + 35s x 12 Green Band + 35s x 12 Green Band + 35s x 12
Circuit 2
Cable Crossovers 10s x 12 10s x 12 10s x 12
Cable Triceps overhead extensions 35 x 12 35 x 12 35 x 12
Cable Biceps Curls 35s x 12 (I am not sure the weight is right on this exercise, I am getting old – bad memory) 35s x 12 (I am not sure the weight is right on this exercise, I am getting old – bad memory) 35s x 12 (I am not sure the weight is right on this exercise, I am getting old – bad memory)
Cable Triceps Extensions (Dropset) 50 x 10 etc etc until I got to 15 lbs
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 17, 2006 9:53:09 GMT -5
Thursday 09-14-2006
AM - Back
Hyper Extensions BW x 20 25 x 15 35 x 15 45 x 15
Close Grip Pulldowns 150 x 12 160 x 10 180 x 8 180 x 8 200 x 4 200 x 4 200 x 4 200 x 4 200 x 4
Seated Rows 160 x 10 160 x 10 160 x 10 120 x 10 (Long pause during these reps)
PM - Cardio
Treadmill (45 min @ 130s)
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chad
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Posts: 233
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Post by chad on Sept 17, 2006 9:53:40 GMT -5
Friday 09-15-2006
Cable Incline Chest Press 30 x 15 50 x 15 65 x 12 65 x 10 70 x 10 70 x 10 70 x 10
Cable Ab Crunches (bent knees) 30 x 25 40 x 20 40 x 20
Cable Ab Crunches (legs straight) 30 x 20 30 x 20 30 x 20
Cable Chest Press + Ab Pull 3 sets on each side
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 17, 2006 10:03:05 GMT -5
Saturday 09-16-2006
AM - Cardio
Warmup on the treadmill @ 130s backward walking mixed in (this made me feel very uncordinated lol)
Timed Sprints for the rest of the hour
PM - Cardio
Stair Climber (30 min @ 140s)
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Post by Joey Smith on Sept 17, 2006 20:27:13 GMT -5
Chad your workouts are amazing bro!....simply awsome....
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chad
Fulltime Member
Posts: 233
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Post by chad on Sept 18, 2006 20:04:36 GMT -5
Thanks Joey Monday 09-18-2006 AM - Legs Hack Leg Press 60 x 15 110 x 12 150 x 12 190 x 12 240 x 12 Squats 95 x 10 135 x 10 185 x 3, pause, 185 x 3, pause, 185 x 3 185 x 3, pause, 185 x 3, pause, 185 x 3 185 x 3, pause, 185 x 3, pause, 185 x 3 Dumbbell Stiff Legged Deadlift 30s x 15 40s x 12 50s x 12 60s x 12, 30s x 12 PM - Cardio Eliptical (30 min @ 120s)
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Post by Stacey Jones on Sept 19, 2006 5:35:33 GMT -5
Very nice work Chad! What is the duck walk and the straddle walk?
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Post by badrock on Sept 19, 2006 16:45:18 GMT -5
Awesome session Chad
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