Chip's Fitness Report
Todays workout
Started about 6:10 finished about 7:30 but didn't look so not exactly sure. Weighted crunches feet up on ball.......................40x10,50x8,50x8 Cable crunches on tricep station...............................130x8,120x8 Seated cable crunches on lat pull-down station...... ....112x8,112x8 Incline prone rear delt raise....... drop sets 1)15x10,10x10 2)20x10,15x8,10x6 3)20x8,15x6,10x6 Smith machine bent over rear delt rows....... ......140x6,140x8.140x8 Superset Lateral raises.............................................................20x8, 25x8 Arnie presses.............................................................45x8 ,45x8 Pull-ups palms facing me shoulder width 5 sets of: BW x 4, BW x 4, BW x 3 & 2negs,BW X 2 & 3 negs, 5 negs Straight arm cable pull-downs.....................................100x8,100x8 Standing face pulls on cab. cross. station..............90x8,100x8,100x8 Barbell shrugs.........................................................225x10,22 5x8 Seated cable rows....................................................170x6,160x8 Superset SLDL's.................................................................. ...235x8,235x8 Weighted hyperextensions..............................................25x8,25x7 |
Off day today
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Today was Abs, Chest, Bi's and Tri's as follows:
All exercises done at a very moderate to slow tempo. Inline crunches.................................................BW x 40 Knee-ups on bench.......................................2 sets of 20 Twisting crunches on ball................................1 set of 30 Flat bench press................190x5,190x5,195x5,195x5,185x4 Flyes on flat bench..............................................40x7x3 Incline dumbell bench press........................50x7,50x7,50x6 Alt. seated dumbell curls.......................................45x5x5 Superset: Alt. Incline curls (very slow negative stretch)............35x6x2 Close grip pulldowns..........................................167.5x7x2 Weighted dips......................................................45x7x3 Skull crushers w/ez-curl bar....................................55x7x3 Triceps pushdowns w/rope........................................80x6 Triceps pushdowns w/slight v-handle underhand grip.....60x8 Triceps pushdowns w/slight v-handle overhand grip.......80x8 Triceps pushdowns w/slight v-handle underhand grip.....70x8 45 lb plate finger lifts.......................2 sets, 1 of 25, 1 of 20 Standing dumbell wrist curls......................................35x15 Seated wrist curl on leg...........................................25x20 Standing overhead dumbell triceps extensions.........35x8,35x7 |
Leg day today
First started with some heavy squats, wanting to see how much I could do, as I haven't went very heavy in awhile. I always go ATG. Squats.................................275 x 2 1/2, 300 x 2. 275 x 2. 225 x 7 Leg presses on 45* sled..............................................450 x 8 x 5 Supersetted: Sissy squats..............................................................BW x 7 x 3 Leg extensions...................130 x 7, 130 x 4 drop to 115 x 5, 115 x 4 Supersetted: Cybex glute machine(one leg at a time)...125 x 7, 137.5 x 7, 137.5 x 7 Lying leg curls............................................................130 x 8 x 3 Hyper-extensions (squeezing glutes hard at top).............BW x 10 x 3 Standing calf raises...................................................305 x 10 x 2 Seated calf raises (one leg at a time).............................90 x 10 x 2 Legs just gave out on me on last set of leg extensions! Couldn't coax them for more! :daze: |
Just cardio today
9:30am 45 min on treadmill using weightloss program which is medium intensity intervals with warm up and cool down. |
6:30am
60 min. walk around neighborhood moderate intensity 6:30pm 60 min. bicycle ride in hills moderate intensity |
8:30am
50 min. walk moderate intensity 5:30pm Kneeling cable crunches......................130x10,155x10, 155x10 Weighted crunches..........................................50x10, 50x10 Pullups (underhand med. grip)....................................BW x 4 Negative pullups (med. overhand grip,bodyweight)......2 set of 5 Wide overhand grip pulldowns..................162.5x6,170x5,150x8 T-Bar rows............................................................135x7x3 Superset: Arnie presses...........................................45x10, 50x8, 50x8 Bent over laterals.......................................20x8, 25x8, 25x8 Superset: Bent over dumbell rear delt rows.................................50x8x2 Standing face pulls.......................................100x10, 110x10 Cable straight-arm pulldowns...................110x8, 110x7, 110x7 Deadlifts........................................................315x5, 315x5 Barbell shrugs........................................................225x8x3 Weighted hyperextensions.......................................35x10x3 Took about an hour and 15 minutes. |
5:30pm
3 min warm-up stair climber 10 min HIIT on stairclimber 15 min mod. intensity on treadmill 5 min HIIT on treadmill 20 min mod./low intensity on treadmill 3 min cool down treadmill |
Gee bud, you got a FIRE under you!
:lol: |
Today was chest, triceps and biceps.
Started with a couple of sets of squats to get the ole' testosterone flowing. Squats........................................................225x10x2 Flat bench press....195x5, 195x5,195x5, 195x4,185x5 last set very slow Lying flyes.......................................................45x8x3 Incline bench dumbell press....55x8,60x7,60x5 drop to 55x4 Alt. seated dumbell curls...........45x5,50x5,45x5,45x5,45x5 Superset: Alt.incline seated curls...................................35x7,35x7 Close grip underhand pull-downs..............167.5x8,167.5x8 Skull crushers.....................................65x10,75x10,85x6 Weighted dips........................................50x6,50x7,50x7 Triceps push-downs w/rope handle............80x6,70x8,70x8 Superset: Drag curls on smith machine.....................60x8,65x8,65x8 Standing one arm tri. extensions...............35x8,35x7,30x10 |
damn dude you are one strong MoFo....suddenly I do not find myself thinking about cookies when I see your name :yum:
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I agree. Something more substantial. Like beefcake.
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Awww, shucks ya'll :blush: :blush:
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Leg day:
5:30pm Leg presses on 45* sled.....................470x8, 470x8,470x8,490x8, 490x8 Sissy squats.................................................................. .......BWx10 Seated leg extensions.....................................120x10, 120x10, 120x10 Superset: SLDL.................................................................... .............240x8x3 Lying leg curls................................................................... ..133x8x3 Hyperextensions......................................................... ........BWx10x3 Plate loaded rotarty calf single leg.........................................135x10x3 Standing calf machine.........................................................305x10x3 |
6:15pm
1 hr. 30 min. walk at moderate intensity |
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