4:00 5 Min warm up on T/M 12 grade 3.5 mph


Shoulder Press (Universal Machine)
90 lbs x 15. \100 x12. \110x10. \120x8. 140x8. 120x12.

Seated Cable Row
80x12. \90x10. \100x8. \110x8. \120x6. 100x9.

Wide-Grip Pulldowns (Behind The Neck)
70x15. \80x12. \90x10. \100x8. \110x6. \120x8.

Tricep Cable Pull down
80 x 15 (both Arms) 90 x 12. \100 x 10. \110 x 10. 120x 8. \100x 12

Cable One Arm Extention
20 x 15. \30 x 12. \40x 10. 50x 8. \60x6. \40x12

Cable One Arm Extention Reverse Grip
20 x 15. \30 x 12. \40x 10. 50x 8. \60x6. \40x12

Tricep Cable Pull down Rope
40x15 (both Arms) 45x12 \50x10. \60x8. \70x6. \40x12.

8:30 P.M e/c/a stack
9:00 T/M 3.1-3.6 MPH 15 Grade for 90 Min

10:00 A.M e/c/a stack
10:30 T/M 3.1-3.6 MPH 15 Grade for 90 Min.

Warm Up
5 Min Traedmill 3.1 mph 15 grade

Workout
Leg Press
215x12. \305x10. \395x8. \485x6. \360x12
Seated Leg Extention
160x12. \170x10. \180x10. \190x8. \205x6 \170x12

Lying Leg Curls
40x12. \50x10. \60x8. \70x7. \60x12.

Seated Calf Raises
45 x 20. \90 x 15. \115 x 12. \125 x 10. \135 x 8. \145 x 6. \90 x 12

30 min T/M 3.2 MPH 15 Grade

10:30 A.M E/C/A stack with 24 Oz of water
10:50 A.M Treadmill 95 min 3.2 to 4 mph 15 grade

10:00 A.M e/c/a stack
10:30 T/M 3.1-3.6 MPH 15 Grade for 90 Min.

9:00 A.M e/c/a stack
9:30 T/M 3.1-3.6 MPH 15 Grade for 90 Min.

9:00 A.M e/c/a stack
9:30 T/M 3.1-3.6 MPH 15 Grade for 90 Min.

9:30 A.M I take my E/C/A stack with 24 Oz of water
9:50 A.M Treadmill 75 min 3.5 to 4.1 mph 15 grade

Aug/2/2004
 

Today being a holiday, my gym is closed. so I took my e/c/a stack and went for a 2hr brisk walk.

10:00 A.M I take my E/C/A stack with 24 Oz of water
10:30 A.M Treadmill 95 min 3.5 to 4.1 mph 15 grade

5 Min warm up on T/M 12 grade 3.5 mph


Shoulder Press (Universal Machine)
90 lbs x 15. \100 x12. \110x10. \120x8. 140x8. 120x12.

Seated Cable Row
80x12. \90x10. \100x8. \110x8. \120x6. 100x9.

Wide-Grip Pulldowns (Behind The Neck)
70x15. \80x12. \90x10. \100x8. \110x6. \120x8.

Tricep Cable Pull down
80 x 15 (both Arms) 90 x 12. \100 x 10. \110 x 10. 120x 8. \100x 12

Cable One Arm Extention
20 x 15. \30 x 12. \40x 10. 50x 8. \60x6. \40x12

Cable One Arm Extention Reverse Grip
20 x 15. \30 x 12. \40x 10. 50x 8. \60x6. \40x12

Tricep Cable Pull down Rope
40x15 (both Arms) 45x12 \50x10. \60x8. \70x6. \40x12.

Hiya Horty..hope you don't mind me taking a look around your gym log? :) You are really committed to your workouts. WTG! :thup:

Keep up the great work!

BTW...Hope you had a very happy Bday! :bday:

D.

I had a good B-Day, no cheating. As far as the w/o goes I am seeing results so I am inspired. Thanks for the feed back.

10:00 A.M E/C/A stack with 24 Oz of water
10:30 A.M Treadmill 45 min 3.5 to 4.1 mph 15 grade