trying to defy the hands of time.

[1shot]

hello everyone,

just looking to get some motivation and inspiration to keep me going on the uphill battle with time. i have been in and out of the gyms for most of my life, but have been very dedicated for the last 7 years. i always set a goal for myself and seem to get half way there and find a comfort zone of "well i look better than i did" and just end up settling for minimal results. i really want to get past that and find out what my true potential is. i will start posting workouts and trying to keep tabs of my meals-being that is the biggest battle.

any future advice and or encouragement is greatfully accepted and thank you in advance.

lets get this show onthe road.

[swingslammer]

I asked a guy I work with....."Why are you quitting at I LOOK PRETTY GOOD...when you could keep going to DAMN I LOOK GOOD!"? He didn't really have an answer?

Hope you really turn it up this time, good luck. I am 47 and I have not been "In and out of the gym", I have been in the gym for 33 years now.

[1shot]

thanks for stopping in swinghamer. i know i can do much better, it is always hard when you have been one size for so long then you start dropping the pounds and i always get that " i feel to small" feeling. but in reality i am looking bigger. dam mental games. i put in for the contest they are having here on rxmuscle. so we will see what happens. i am 46, so at least i know i have someone that is in the same boat as i am as far as age.

[KevinCouch]

1shot! Welcome.
I'm 45 will be 46 this October turning back father time too and have been training since 1979.

Looking forward to following along.

[1shot]

thanks for stopping in kevincouch. when in october is your b-day, mines the 10th.

well, it been a slow start to my journal, been sick the last two days, so we skipped the gym, we do 5 a.m. workouts- now we have family and 5 grandchildren at the house for the weekend, so will be posting workouts starting on monday.

have a great weekend everyone.

[KevinCouch]

1shot,
October 25th, you've got a year on me. Mature muscle all the way. Looking forward to following along.

Kevin

[1shot]

well, the gym didn't happen this morning, the grandkids kicked mine and my wife's ass more than we thought. the extra sleep felt good. anyways i have pics posted on the SNAC abs contest page. i am hoping to be one of the lucky ones to get picked and then get hard and lean in 60 days.

[1shot]

dang, didnt get picked for the contest. its all good.

here is the first posted workout on my rxmuslce journal. YAAAAAA!!!!!


BACK DAY

WIDGRIP PULL DOWN
140-8
160-8
170-8

S/S

WIDE GRIP SEATED ROW
160-8
165-8
170-8

1 ARM DB ROW
100-8
105-8
110-5

S/S

BODY PULLS ON THE SMITH MACHINE
10X3

STRAIGHT ARM PUSH DOWNS
92.5-8
95-8
97.5-8

S/S

DB HYPER EXT.
65-10
70-10X2

45 MINS ON STEP MILL
THEN ASST AB WORK.

still feeling the effects of the weekend and not feeling good. hoping the rest of the week gets better.

[1shot]

Chest day

db incline press
w/u 55-8
75-8
85-8
90-8

db bench press
85-8
90-8
95-7

cable cross overs
45-8
47.5-8
50-8

s/s

db pullovers
100-8
105-8
110-7

banded push-ups
1 set of 15

machine chest press drop set
180-12
150-10
110-10
80-7
60-5

then 30 minutes of stepmill and abs.

[1shot]

Leg day

v-squat
w/u 140-8
270-8
360-8
380-8

single leg seated
leg press
295-8
315-8
325-8

s/s

db lunges
25-8
30-8
35-8

db step ups
40-8
45-8
50-8

s/s

box jumps
8-8-12

20 mins of walking on treadmill

[Bryan Hildebrand]

I can relate for sure. 45 this summer... keep going, dont stop.

[katt981]

oh he has to keep going, the alarm clock is on my side of the bed LOL ;)

[1shot]

I can relate for sure. 45 this summer... keep going, dont stop.

thank you for stopping in mr. hildebrand. like there arent enough challenges in life to begin with, it just makes things more interesting when you win the battle today, but have to start all over again tomorrow.

[1shot]

oh he has to keep going, the alarm clock is on my side of the bed LOL ;)

and the damn dogs!!!! lol

[1shot]

Bi's and tri's

standing db curl
w/u 30-8
45-8
50-8
52.5-8- but ugly on the last 2
s/s
tri rope push down
w/u 60-8
80-8
85-8
90-8

rev incline db curl
32.5-8
35-8
37.5-8
pretty lite, bump up next time
s/s
db overhead ext
95-8
100-8
105-7

close grip pull-ups
10
6
s/s
dips
60-10
60-8
body weight 6

[swingslammer]

Good to see you are still kicking it. I think one thing about getting older...there is no need to kick yourself if you miss a workout...Rome was not built in a day and one or two missed workouts will not kill your progress. Just as long as you do not string too many of those misses together.

[1shot]

I apologize for misspelling your name in the earlier post SWINGSLAMMER. I must have just glanced at it and thought i knew what it said. lol. and yes, we never like missing to many workouts, after about a week it you lose the guilt factor that keeps us going.


todays workout- shoulders
did this one by myself, cause the wife was doing palates.

military bar press
w/u 95-8
115-8
135-8
140-5
140-4

db side lat raises
30-8
32.5-8
35-8

db front raises
underhand
32.5-8
35-8
35-8

db seated rev flys
25-8
30-8
32.5-8

shrugs
315-8
365-8
315-6

now off to work.

[1shot]

well, made it thru another holiday, with out over-drinking or over-eating. back at it today.

back day
wide grip pullups
8/8/6

close grip pull downs
160-8
170-8
180-8

yates row
underhand
165-8
185-8
195-8

1 arm db rows
100-8
110-8
120-8

db hyper extensions
65-10
70-10/10

30 minutes of step mill

[1shot]

had to work at 6 am, yesterday, so we did the workout,and i had 10 minutes to be punched in at work. gotta love having your gym in the same plaza as your job.

bi and tri day

seated db curl
w/u 35-8
45-8
50-8
52.5-8
s/s
overhead tri ext. with rope
w/u 70-8
85-8
90-8
95-8
i have had a partial hernia (sp) for about 10 years, and this is one of the few movements that really bugs it.

seated incline db curl
42.5-8
45-8
47.5-8

s/s

bar push downs
90-8
95-8
100-8

db preacher curl
40-8
45-8
47.5-8

s.s

db kickbacks
40-8
42.5-8
45-8

body weight dips
1 set of 25

did a spinning class last nite, and now i remember why i dont like them. lol
both the wife and i were pretty tired today, so we opted to get the extra 2 hours of sleep. will hit it again tomorrow.

[1shot]

had to double up the work out today. chest and shoulders. not a lot, but got a good burn.

alternating db chest press
w/u 50-8
65-8
75-8
80-8

cable crossovers
45-8
47.5-8
50-8

s/s

db pullovers
100-8
105-8
110-8

db shoulder press
50-8
55-8
60-8

s/s

db side lat raises
27.5-8
32.5-8/8

like i said not a lot, but in and out in 45 minutes.

now for my day off, going to go to the mountains for a good walk- in the rain-look for some antlers and check out a new spot for hunting. then going to LMFAO tonite. should be a good day.

[Jayt]

Nice log 1shot. Keep it moving forward! 53 myself, had to revamp my life couple years back to get the motiviation to push thru. Know how hard that is ... keep it up!

[1shot]

thanks for the words of encouragement JAYT, and thanks for stopping in and checking out the log. not much excitement in here, but what the hell. lol

well had a good weekend, didnt make it to the gym at all, had to work early shifts and the gym doesnt open till 7 on weekends.

started off the week with some leg work today.

hammies

sumo deads
w/u135-8
185-8
225-8
275-8
315-7

straight leg deads
225-8
275-8
295-8

lying leg curl-single leg
65-8
70-8
75-8 with help on the last coupe of each leg

s/s

butt blaster
90-8
100-8
107.5-8

s/s

calf raises
180-15
200-15
200-12

felt pretty good, will hurt later, will also get the quads in later in the week.

[1shot]

k, probably not a good day to do back, after yesterdays hammie workout. lol

pullups
8/7/6
hand strength was really sucking today

close grip pull downs
170-7
160-8/8

s/s

wide grip seated rows
160-8/8/6

yates row underhand
175-8
195-8/6

s/s

body pulls
9/8/7

straight arm push downs
80-8
87.5-8
95-8

seated hyper extension machine
210-10
225-10
240-10

30 minutes of walking on the tread mill.

just waiting for some sunshine, so that i can get out in the mountains for some good cardio.

[Mac]

[QUOTE=1shot;1660465 i am 46, so at least i know i have someone that is in the same boat as i am as far as age.[/QUOTE]

I wish I was 46 again and never left the gym, but I did for many years. Started back again at age 50 and I will be 56 all too soon. It's only a number. Keep doing what you're doing.

[1shot]

thanks for stopping in MACTECH. as long as im with my wife i dont have to worry about not going to the gym, she is in control of the alarm. i always wonder what i would look like today if i hadnt taken all the breaks over the years. but we are there and that is the most important part.

bi's and tri's today

bent bar curl
w/u 75-8
95-8
115-7
115-8

s/s

skull crushers
w/u 80-8
90-8
100-8
110-8

seated db curls
45-8
47.5-8
47.5-6

s/s

rope pushdowns
75-8
80-8
90-8 the last 3 were shitty form

underhand chin ups
6/6
s/s
body weight dips
20-15

im thinking the arms where still abit tired from the back workout yesterday. everything felt really heavy today.

[1shot]

k, this whole weeks workouts have been pretty tough, the strength just hasnt been there for what ever reason. im thinking just order of our workouts hasnt been the best.

yesterdays shoulder workout

seated db press
w/u 40-8
60-8
65-7
70-5

front bar raises
60-8
65-8
70-8

db side lat raises
27.5-8
30-8/8

seated rev fly-elbows at a 90 degree and palms down
first time doing this one.
45-8
60-8
75-8

rev pec deck
100-8
110-8
120-8

shrugs
275-8
315-8
365-8

todays workout
incline db press
w/u55-8
80-8
85-8
90-7

flat db press
80-8
90-8
100-8

db pullovers
100-8
105-8
105-8

s/s

cable crossovers
47.5-8
42.5-8
felt a good zinger in the shoulder getting started on the first set. went lighter then said the hell with it. im getting smarter like that. lol

[1shot]

had a 4 day weekend-unexpected- so we took a road trip to see family friday afternoon. got in an okay leg workout on sat, then spent pretty much the rest of the sat and sunday eating, talking and sitting.

went for a 6 mile mountain walk today, found a few shed antlers and kicked up a few animals.

back at it tomorrow.

[1shot]

up early and gettin it done.

back day

pullups
8/7/6

rev grip pull downs
150-8
160-8
170-8

s/s

close grip seated rows
160-8
170-8
180-8

t-bar row
90-8
110-8
120-8

s/s

overhand close grip pull downs
140-8
160-8
180-7

db hyper extensions
70-10
75-10/9

[1shot]

suprised we made it to the gym today, we had a crazy ass lightning and thunder storm last nite. dont recall a storm that lasted so long. it was quit entertaining to watch.

todays chest workout

decline bar press
135-8
185-8
185-8
hadnt done this in a long time, felt weird in the shoulder joint.

flat db press
85-8
90-8
95-7/6
felt like i was going to get that dammed muscle cramp under my shoulder blade.

incline db press
75-6
75-8
80-8
finally just got mad, and said fuck this shit, and pushed the weights and stopped thinking about "what ifs". felt better to get a good set in finally

low cable cross overs.
20-8
22.5-8x2
first time doing this, felt more like shoulder work till you get to the pinch in the middle.

life fitness chest press burnout
200-8
170-8
130-10
90-10

30 minutes of treadmill on incline. then asst. ab work.

[1shot]

k, someone slap me. i let my wife find a new leg workout for today. she already had us down for squats then she found a "get huge legs without squatting workout". lol. and of course i still did the squats. here it is.

squats
w/u135-8
185-8
225-8
245-8
kept it light,havent done alot of squats this year due to getting alot of zingers in the hammies. not enough stretching time.
all the rest of the workout is narrow stance straight into wide stance for 1 set.
hack squat maching
180-15 narrow 15 wide
200-12 -12
220-10-10

angled leg press
450-10 narrow 10 wide
540-8-8
540-6-6

life fitness leg extension
105-20 narrow 20-widex2

we arent used to doing high rep work, so this pretty much kicked my ass and made me feel like the legs were gonna explode.
got finished with this and had about 30 minutes till i had to be at work, made for an interesting day.

[1shot]

todays workout
bi's and tri's

straight bar curl
90-12x3
s/s
close grip bench
135-12x3

rev incline bar curl
60-12x3
s/s
cable push downs with v-handle
65-12x2
72.5-12

concentration curls
30-12x3
s/s
bench dips
65-20x3

[1shot]

back from the weekend, lots of work and spending some time with the grandkids, found out they like car shows and all the loud cars. that is a good thing.

k, second time around with the leg workout. didnt do squats first, so it went a bit better, will bump up the weights on the next one.

hack squat
180-15/15
220-12/12
230-10/10

leg press
450-10/10
540-8/8
590/6/6

leg extension
105-20/20x2

by the time i get finished with the extensions, my hip flexors are on fire. we have to find the hammy workout that goes with this, should be interesting.

[1shot]

yesterdays back workout.

body pullus
8/5/6
s/s
over hand machine rows
160-8
170-8
180-8

underhand pull downs
140-8
140-8
150-8
s/s
rev grip machine rows
140-8
140-8
160-8

close grip pull downs
150-8
160-7
160-8
s/s
neutral grip rows
150-8
160-8
165-8

hyper extension machine
225-10
240-10
255-10
s/s
wide grip straight arm push downs
85-8x3

todays shoulder workout. had to do todays workout without the wife, she has been having therapy on her arm and got pretty beat up by the massage therapist yesterday.

military bar press
w/u95-8
115-8
135-8
145-5
145-4

leaning side lat raises
22.5-8
27.5-8
30-8

front db raises
32.5-8 palms downs
35-8 palms up
35-8 palms down

rev flat db flys
27.5-8
30-8x2

bent bar shrugs
180-8
230-9
270-8
have never tried these before, it was hard to hold the bar with the bend out till i used the wrist wraps. felt pretty good, will def move up in weights next time.

[1shot]

i was just noticing on my last post, that i didnt include the bar weight on my shrugs. i must have been missing some oxygen to the brain. lol

mondays workout

hamstring

sumo deadlifts
w/u 135-15
185-12
225-12
255-10

straight leg deads
205-15
225-12
245-10

lying leg curl
single leg
50-12
55-10
60-4 with asst. 4 on each side

walking lunges
25-12 steps each side x2


todays workout
chest

incline db bench
55-15
60-15
70-12
75-12

flat db bench
70-12
75-10
80-11

peck deck
140-15
150-10
160-12

db pullovers
85-15
90-12
90-10

decline push ups
12/5

[1shot]

today was backday, still feeling a bit tight in the hammies from monday.

pullups
8/6/4

s/s

overhand wide grip row
160-8
165-8
170-8

close grip pull down
150-8
155-8
160-8

s/s

underhand wide grip row
140-8
150-8
160-8

t-bar row
90-10
115-7
115-7

s/s

neutral grip rows
160-8
165-8
165-8

didnt get to finish the rest of it, only had 45 minutes to get it all done, had to work at 6 am.

[1shot]

we took yesterday (thursday) cause we went out to the casino on wednesday nite and made some money. easier than working if you can actually win. lol

todays workout
bi's and tri's

hammer curls
w/u 35-12
40-12
42.5-12
45-12

s/s

skull crushers
80-12
85-12
90-12
95-12

dumbell preacher curl
35-12
37.5-12
40-12

s/s

staight bar tri push down
70-12
75-12
80-12

1 set of body dips-15

time ran out to fast today. will be doing a spinning class tonite with the wife.

[Mac]

Even gambling can pay off! Once in a blue moon.

I am glad I moved away from the one in PA, it was only a mile from my house! I could hear the machines going ka-ching and calling my wallet.

[Jayt]

Good numbers improvement and you are staying with it day by day! Nice !

[1shot]

Even gambling can pay off! Once in a blue moon.

I am glad I moved away from the one in PA, it was only a mile from my house! I could hear the machines going ka-ching and calling my wallet.
hello mactech, thanks for stopping in, we have a few casinos close by, but until recently havent done much at them, but since we arent taking our normal vegas trip this year, we have hit them a few more times. like most, just coming out even.

Good numbers improvement and you are staying with it day by day! Nice !
hello jayt, thanks for the visit.
we have been having a pretty good year this year, but on sunday we went to a hoopfest, the biggest 3 on 3 basketball tourney in the world. we were cruising around and came upon the marines booth, and they had 2 pullup bars, you signed up and got to see how many you could do for a prize. all these kids were doing underhand pullups and getting 12 or 15, i was thinking that shit is cake, so i signed up and the marine called me out, asking if i was doing mine overhand, dam him. on about the 9th one i felt this unmistakable pain in my left shoulder. so now we have missed the whole week of workouts waiting for the shoulder to feel better. will probly be back at it on monday. the rest of the body need the break also.

[Jayt]

Shoulders may be the weakest link! I must change my routine to include extensive shoulder warm ups almost every day! I go under the knive in a couple weeks to repair my rotator cuff... sucks but glad to finally get started down the road to recovery.

Like to see those young Jarheads doing their thing for the public!

Taking a break isn't always a bad thing....?

[1shot]

well good luck with the surgery jayt, hope it turns out to be a 100% success. and yes, breaks can be a good thing. just not to long.

[1shot]

ok, so we took a bit of a break, tweek my shoulder doing pullups the other weekend, and just let it relax last week, on saturday i went in to the gym and just did 1 set of a shit load of different exercises, just getting a feel of what was painful and what i could do. so for the most part i can do just about anything, just keeping it light weight and higher reps on most.

mondays workout-chest

db press
50-15
55-12
50-12
52.5-12
last 2 sets i did single arm at a time. just trying to get some form of a burn.

db incline press
45-12
50-12/8 single arm
50-6
was starting to feel a bit of a pain in the shoulder.

cable cross overs
20-12
25-12
30-12

decline hammer strenght press
30-15
40-15
50-12

todays workout-back
wide grip pull downs
120-12-10-12
s/s
underhand rows
140-10-12-12

close grip pull downs
140-10-12-10
s/s
overhand wide grip rows
120-12
130-12
140-8

straight arm push downs
70-10
72.5-10
75-10
s/s
hypers
65-10-10-10

did feel to much discomfort today, but kept it light and easy.

[1shot]

the last sentence in the last post should have said DIDNT feel to much. lol

today w/o shoulders

seated db press
30-10
35-10
40-8 could feel some discomfort on this one.
35-8

side lat raises
20-10
22.5-8
25-10

front db raises
22.5-10
25-10
27.5-10

bent over db raise
15-10
20-10/10

shrugs
180-10
230-10
270-10
320-9

im hoping that by next week things will be better. compared to last week, it has gotten alot better.

[1shot]

saturdays workout
bi's and tri's

db hammer curl
35-15
40-12
45-10
50-8
s/s
tri rope pushdowns
70-15
75-12
80-10
85-8

db preacher curl
42.5-12
45-10
47.5-6
s/s
tri kick backs
40-12
42.5-10
45-8

standing cable curl-using both sides of cable machine
30-10x3
s/s
dips
body weight + 65 12-10-8

todays leg workout

back squats
w/u 95-10
135-10
185-10
205-10

dead lifts
155-10
185-10
225-8

leg extensions
195-12
210-12
217.5-11
s/s
leg curls
95-12
110-12
120-11
s/s
seated calves
80-15-15-12

40 minutes of cardio.

[1shot]

my wife missed the arm workout last week, so she wanted to hit them today. hate doing them 2 out of 3 workouts, but what the hell.

ez bar curl
75-12
92-12
105-11
105-10
s/s
skull crushers
80-12
90-12
100-11
100-9

seated incline curl
35-12
37.5-11
40-9
s/s
db tri kickbacks
40-12
42.5-12
42.5-10

rev incline bar curl
50-13
60-10
60-12
s/s
bench dips
75-20
85-20
95-14-got a hip cramp
b/w 20

40 minutes of cardio

[1shot]

got the day off today, so only did 20 minutes of cardio after the workout, gotta do a spinning class with my wife tonite.

shoulders today.

military bar press
bar-10
95-8/7
im thinking im done with the presses till the shoulder gets better, just not working.

leaning side lat raises
22.5-12
25-12/12

front raises with palms up- my wife hates these.
30-10
27.5-10
25-12
form wasnt real good on the first set so i worked in reverse on this set. lol

seated rev fly
25-12
20-12/12

shrugs
270-8
360-8
450-8

[1shot]

ok, so the spinning the other night was totally brutal, so hot and humid in the room. i had a huge puddle of sweat on the floor under each elbow. but it felt good once it was over and done with.

missed thursday workout.
todays was back.

close grip pull down
140-15
150-12/12
s/s
close grip seated row
140-15
145-12/12

1 arm db row
80-12
85-12
90-12
s/s
hyper extensions
70-10x3

wanted to do rack pulls, but one of our friends decided he needed the squat rack to do his curls with 65 pounds. lol love the guy, but some people just dont learn. lol

straight arm push downs
80-12
87.5-8/8
s/s
machine underhand pull downs
70-12
80-12/10

[1shot]

had a good weekend, some yard work, time with the grandkids, and time with good friends. doesn't get much better than that.
have family coming into town this weekend, so we are combining a few workouts.

today chest and shoulders

db bench press
50-12
55-12
60-12/12

db incline press
45-12
50-12
55-12

cable crossovers
30-12x3

db side lateral raises
25-10
27.5-10
30-10

front db raises
25-10
27.5-10
30-10

a shit load of asst. ab work. then 30 minutes of step mill on level 7. had someone to chat with next to me, so it went much faster.

[1shot]

the shoulder felt pretty good today, im thinking get thru this week and i will start pushing the numbers up a bit, and hopefully be back to full strength in a few weeks, month at the latest.

[1shot]

tough day to get out of bed, temp. has cooled down and the bed and blankets felt really comfy. but i dont control the alarm. probably a good thing.

bi's and tri's today.

seated db curl
30-10
35-10
40-10
s/s
overhead rope ext.
70-12
75-12
80-12

dragon bar curl
70-10
80-10
85-10
s/s
close grip bench
70-12
110-12
110-12
didnt know how the shoulder was going to do with these. first 2 sets are underhand, last reg.

21's
60-x2
s/s
dips
body weight + 65 10/8
body weight-6

no cardio today.

[1shot]

finally got in a leg day, not the best day for it, because we are spinning tonight, but that is how we roll.
not a killer workout, but better than nothing.

hammer strength v-squat
w/u 180-8
230-8
270-8
320-9
took a bit for the hip flexers to loosen up.

seated leg press- single leg
295-8
315-8
325-8

leg ext.
210-8
225-8
240-8
s/s
laying leg curl-singles
65-8
70-8
75-8
s/s
seated calf
70-15
80-12/15

step ups with dbs
35-6x3
step was about 3 inches higher than knee cap.
s/s box jumps
10/10/20

1 set of sissy squats

straight leg deadlifts- forza machine
270-8x2

[1shot]

k, i got lost for a few days. never did make the spinning class last week, got out of work to late. missed the workout on thursday, then had family in town for the whole weekend. started up again on monday.

chest day

db press
60-10
70-8
80-8x2
could feel a bit of pain on the last few. not bad.

incline db press
60-8
65-8
70-6
same, felt pain on the last couple and stopped.

cable cross overs
35-10
40-10
45-10

db pullovers
70-10
80-10
90-10

just hoping the i can keep going up on the weights.

tues- back day

wide grip pull downs
120-8
140-8
150-8
160-8
s/s
close grip seated rows
140-8
160-8
165-8
170-8

1 arm db rows
90-8
100-8
105-8

s/s

underhand bar rows
135-8
155-8
165-8

straight arm push downs
85-8x2
95-8

s/s

db hypers
70-10
75-10x2

all felt good.

wed-leg day.

front squats
95-8
135-8
155-8
175-8

sldl
135-10
225-7-didnt have the straps on and was losing the grip. went with trad. grip. dont like it as much.
275-8

seated leg curl
90-10
100-10
110-8

seated calf raises
70-15
80-12
70-15

db step ups- using box that is about 3 inches higher than my knee cap
35-6
40-7/6

s/s

box jumps- same box
10/15/20

got the heart rate up pretty good on this one.

todays workout-bi's and tri's

bent bar curl
75-10
95-10
115-8

s/s

close grip bench
135-10
155-8
165-8

standing hammer curl
40-8
45-10
50-8

s/s

db kick backs
40-8
45-8x2

concentration curls
35-8
37.5-8

s/s

rope pushdowns
70-8
80-8

s/s
overhead rope ext.

70-8
80-8

workouts are feeling good, diet is pretty good 1 meal out of the day. lol but we will start kick it in here shortly.

[1shot]

k, i have been MIA from here, but have still been hitting the gym 3 or 4 times a week. diet for the last couple of weeks has been shot to hell. but have only gained a few pounds of water weight, or so i keep telling my self. lol am not going to post all the past workouts. you will just have to trust me that i did them. hahaha.

todays leg workout.
squats
135-8
185-8
228-8
245-8

lying leg press 45 degree
630-8
720-8
810-8-used higher part of pad on last one.

leg extensions
225-8
240-8
255-8

only have 45 minutes for our workouts, so i went home and did box jumps on the steps.
2 sets of 15 on the 3 step.
1 set of 15 on the 4 step.

will start up cardio next week after the holiday, have to start getting ready for hunting season.

[1shot]

good ole back day

close grip pull downs
140-8
160-8
170-8
180-7

s/s

wide grip seated row
140-8
160-8
170-8
180-7

one arm db rows
100-8
105-8
110-8

s/s

body pulls
8-10-9.75
lol

straight arm push downs
87.5-8
92.5-8
95-6

s/s

db hyper ext.
75-10/10/8

we tried doing pull ups last week and i think i might have undid some of the healing that i did on my shoulder. didnt hurt alot, but i can feel the tingles again in a few movements. i think i will just wait till the new year to start doing them agian.

[1shot]

yesterday i went and gave plasma, first time doing that, am going to try and be committed to doing it at least 2 or 3 times a month. maybe be my life im saving someday.

todays work out- chest

incline db press
55-8
70-8
75-8
80-8

flat bench db- singles
65-8
70-8
75-8

cable crossovers
40-8
45-8
50-8

decline press h.s.
70-/8
60-9
50-7
s/s
slow body dips
6x3

[1shot]

wow, just cant seem to keep up with this, the boss was on vacation last week, so my schedule was changed up. still hit the gym, just didnt manage to post on the journal.

started last week with shoulders 9-5-12

bar military press
w/u bar-10
95-8
115-8
135-8

leaning side lat raises
25-8
27.5-8
30-8

d.b. front raises
25-8
27.5-8
30-8

rev incline flys
25-8
27.5-8
30-8

shrugs
270-10
360-8
450-6


9-6-12
back

wide grip pulldowns
140-8
160-8
170-8
180-8

s/s

neutral grip seated row
160-8
170-8
180-8
190-8

yates row-underhand
165-8
175-8
185-8

s/s

straight arm pushdowns
87.5-8
92.5-8
95-8

not alot of motivation today. talking to much hunting.

9-7-12
chest

d.b. press60-8
80-8
90-8
100-8

incline d.b. press
70-8
80-7
80-8

cable crossovers
45-8
47.5-8
50-8

d.b. pullovers
100-8
105-8
110-8

decline push-ups
12/12

[1shot]

holding a moment of silence for the survivors, families, and the lost ones of 9-11.


todays workout
bi's and tri's

standing hammer curl
35-8
42.5-8
47.5-8
52.5-8

s/s

skull crushers
70-8
90-8
100-8
110-8


d.b. preacher curl
40-8
45-8
47.5-8

s/s

straight bar push downs
80-8
90-8
100-8

rev incline bar curl
60-8/8/12
last set was slow with resistance on the way down

s/s

bench dips
75-15
90-12
100-12

35 minutes of stair climber holding 2 10 lb. plates every other minute.
misc. ab work.

[1shot]

9-12 workout
chest

d.b. press- keeping the d.b. pressed together in the middle.

55-8
65-8
70-8
80-8

incline bar
135-8
175-8
185-5
felt a little bit of pain in the shoulder unracking the last set.

incline d.b. fly
40-8
50-8
55-8

incline pushups
20

[1shot]

todays workout
back

close grip pull down
150-8
1960-8
170-8
180-7

s/s

wide grip seated row
150-8
160-8
170-8
180-8

1 arm d.b. rows
105-8
110-8
115-8

s/s

d.b. hypers
75-10x3

straight arm pushdowns
90-8
95-7
97.5-6

s/s

body pulls
8/8/10

now heading to the mountains. get more of a back workout caring the pack, and some good cardio.

[1shot]

finally got the leg workout in. didnt want to do it early in the week, since i was going to be spending two days walking around the mountains.

squats
90-8
135-8
185-8
225-8
255-8
275-6

straight leg dead lifts
245-8
275-6/8
s/s
box jumps- box was mid thigh high
8x3

leg extensions
240-12
255-7
265-5

2 sets of sissy squats