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Thread: BananaHammock's Journal
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02-17-2009, 06:20 PM #1
BananaHammock's Journal
I'm 36 and been training since I was 28. I started out at 300 got down as far as 165 and now I'm at 226. I think I've tried every workout routine and diet out there. Right know I want to get down to 200. I have 45 minutes 5 days a week gym time and will have to squeeze in cardio when I can.
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02-17-2009, 06:30 PM #2
2-16
Chest and Bi's
Incline BB Bench 135x30, 155x20
super set with cable concentration curls 35x20, 40x18
Incline DB Bench 70x15, 80x12
super set with DB preacher curl 30x15, 35x12
Flat DB Bench 90x8
super set with DB hammer curl 40x8
Cable crossover 50x18, 60x14
super set with push-ups (as many as I could do each time)
Flat BB bench 135x20, 155x17
super set with Incline Cable Flies 50x15, 60x8
Leg lifts super set with Incline crunches. 2 sets each as many as I could do.
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02-17-2009, 06:33 PM #3
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02-17-2009, 10:04 PM #4
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149336
Hey, I'll get the social group created ASAP! Looking forward to seeing how much interest there is in something like this.
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02-18-2009, 09:35 AM #5
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02-18-2009, 09:36 AM #6
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02-18-2009, 10:36 AM #7
2-17
Quads, Hams and Glutes
Squats
225x20, 275x21, 315x15, 365x8
Leg Press
I started with my feet low and close together and did as many as I could. Then I moved them shoulder width apart and in the middle of the sled and did as many as I could. Finally I put them high and very wide apart doing as many as I could. That is what I counted as one set
8 plates x 30, 10 plates x 20, 12 plates x 12
Adductor machine 80x30, 110x18
superset with Leg Ext. 90x18, 110 did as many as I could then keep dropping the weight until I got to 20 reps.
Abductor machine 70x25, 100x18
superset with Lying Leg Curl 100x18, 120 did as many as I could then keep dropping the weight until I got to 20 reps
Abs
I had to get back to work and was feeling a little like Pukahontas.
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02-19-2009, 06:18 PM #8
2-18
Delts and traps
Side laterls done with DB arm at a time on an incline bench 15x20, 20x12
superset with
DB laterals done to the rear on the same incline bench 15x12, 20x8
Arnold presses 60x15, 70x11
superset with
Upright row done behind the back with an EZ curl bar 65x20, 75x16
DB upright row 30x15, 40x10
superset with
Front cable rises 40x20, 60x12
DB shurgs 75x18, 90x14, 100x10
superset with
close grip upright rows 65x20, 75x17, 85x15
Abs
cable crunch 100x30, 120x15Last edited by BananaHammock; 02-19-2009 at 06:31 PM.
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02-19-2009, 06:26 PM #9
2-19
Back and Tri's
Wide grip pull downs 100x30, 140x16, 180x8
superset with
One arm DB rows 80x18, 90x13, 100x10
My gym doesn't have any hammer strengh so I have to do what I can
Close grip pull downs facing the oppisite way and leaning way back 100x20, 120x16, 140x12
superset with
two sets of one are over head DB ext 20x20, 30x12 and one set of over head ext using an EZ curl bar 75x12
Deadlifts 225x12, 315x12, 365x2 ( these felt really heavy. Not trying to brag but I usually do 365 for 8 or 9 )
super set on the 1st two sets with
Cable over head ext 100x15, 120x8
Back ext machine 200x25, 220x18Last edited by BananaHammock; 02-19-2009 at 06:30 PM.
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02-19-2009, 06:31 PM #10
Tommorow is Calves, Forearms, a little chest and abs. Next week I will be going heavier ( at least heavier for me ).
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04-29-2009, 02:52 PM #11
Ok I'm going to try this again now that things are getting back to normal at my house.
4-29
Weight 221-a very smooth 221
Diet
50g Fat 200g Carbs 225g Pro
Training
Legs
squat
275x12
315x12
345x10
front squat
135x12
155x10
duck squat
155x12
185x12
225x11
jeffersons
95x12
115x11
SLDL
145x12
165x11
Hyperextensions
bwx12
bw+10x12
bw+25x12
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04-29-2009, 03:19 PM #12
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149336
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04-29-2009, 05:04 PM #13
LOL maybe as strong as a cow. Legs are my best body part. Today I wasn't at my best. It took a couple of reps on every set to get the weight positioned just right. That took it out of me. I've been doing a lot of deadlifts and less squats lately. Working on some much needed back thickness. I need to get back into the swing of squatting.
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04-30-2009, 02:34 PM #14
4-30
Weight 219.6
Diet
50g fat 225g carbs 225 pro
Training
Chest/Bis/Abs
Flat BB bench SS with BB curl
185x12/ 65x12
225x12/ 85x12
245x10/ 95x12
Incline DB press ss with incline db hammer curl
70x12/ 25x12
75x12/ 35x10
80x10 ss with incline db fly 25x12
Incline DB fly
35x12 ss with dips bw x 6
45x12 ss with push ups 10
ABs
cable crunch
120x22
130x15
140x12
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05-01-2009, 05:05 PM #15
5-1
weight 221.6
Diet
50g fat 175g carbs 225 pro
Training
Calves/Tris/Abs
smith machine calf rise-ss-incline french press
50x12/65x12
100x12/85x12
120x12/95x10
130x11-ss-cable push down 120x12
unilateral seated calf rise-ss-cable push down
25x12/150x10
30x12-ss-bilateral seated calf rise 75x12
35x12/80x11
Precor angled calf rise
60x12
Abs
incline cruch 2 sets to failure.
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