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  #16   ^
Old Sat, Jul-03-04, 11:04
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default Saturday
11:30 A.M I take my E/C/A stack with 24 Oz of water
11:50 A.M Treadmill 75 min 3.5 to 4.1 mph 15 grade
Last edited by horty : Sat, Jul-03-04 at 15:23.
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  #17   ^
Old Sat, Jul-03-04, 15:47
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default
Quote:
Originally Posted by Built
Hey there -

Good job on the workouts! You're doing great!

Keep up the good work!

- Built

Thanks, & thanks for the tip.
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  #18   ^
Old Mon, Jul-05-04, 14:31
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default Monday July 5
1:30 A.M I take my E/C/A stack with 24 Oz of water
1:50 A.M Treadmill 90 min 3.5 to 4.1 mph 15 grade

I will be heading back in about 4 hrs to do some weights.
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  #19   ^
Old Mon, Jul-05-04, 21:36
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default Monday weights
8:00 5 Min warm up on T/M 12 grade 3.5 mph


Shoulder Press (Universal Machine)
80 lbs x 15. \90 x12. \100x10. \110x8. 120x8. 100x12.
Dumbbell Shoulder Press
25x12 (each hand) 30x10. \35x8. \40x8. \45x6. \40x 12.

Seated Cable Row
80x12. \90x10. \100x8. \110x8. \120x6. 100x9.
Wide-Grip Pulldowns (Behind The Neck)
70x15. \80x12. \90x10. \100x8. \110x6. \90x15.

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.
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  #20   ^
Old Tue, Jul-06-04, 18:59
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default Tuesday is Leg Day
Once apon a time I loved leg day, not anymore!

Warm Up
5 Min Treadmill 3.6 mph 15 grade

Workout
Leg Press
235x12. \325x10. \415x8. \505x6. \380x12
I went up 20lbs
Seated Leg Extention
170x12. \180x10. \190x8. \215x6 \170x12

Lying Leg Curls
40x12. \50x10. \60x8. \70x6. \60x12.

Seated Calf Raises
45 x 20. \90 x 15. \115 x 12. \125 x 10. \145 x 9.
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  #21   ^
Old Tue, Jul-06-04, 19:00
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default Tuesday Night Cardio
Treadmill
3.6-4.2 mph 12-15 grade 75 min
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  #22   ^
Old Thu, Jul-08-04, 18:13
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default
Warm up.
5 min treadmill 15 grade (incline) 3.5 MPH


Work Out
Dumbbell Bench Press
25 lbs (each hand) x 15 reps. \40 lbs x 8 reps. \45 lbs x 6 reps. \50 lbs x 10 reps. 55x 8 reps

D/B Incline Press
20 lbs (each) x 15. \25 lbs x 12. \30 lbs x 10. \35 lbs x 10. \40 lbs x 8. \30 lbs x 12

Barbell Bench Press
85 lbs x 15. \105 x 12. \125 x 10. \145 x 8. \185 x 6. \195 x 4

D/B Preacher Curl
20 Lbs x 12. \25 x 10. \30 x 8. \35 x 6. \25 x 8

Alternate Hammer Curl (D/B)
25 x 15. \30 x 12. \ 35 x 10. \40 x 7. \25 x 12

Cable Curls
30 x 15 (each arm) \40 x 10. \50 x 8. \60 x 8. \ 50 x 10.

75 min on the tread mill 15 grade (incline) at 3.5 to 4.1 MPH
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  #23   ^
Old Fri, Jul-09-04, 16:01
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default Cardio Day
I have made a change to my cardio sessions, instead of 3.6-4.1 Mph I have reduced it to 3.1-3.6. The reason for this is to get the most out of my fat burning session. I have also lenghtened the time I spend on the T/M by about 15-20 Min.

Todays W/O
T/M 3.1-3.6 MPH 15 Grade for 90 Min.
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  #24   ^
Old Sat, Jul-10-04, 16:21
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default
Warm up

5 Min Treadmill 3.6 MPH 15 grade


Work Out

D/B Preacher Curl
20 Lbs x 12. \25 x 10. \30 x 8. \35 x 6. \25 x 8

Alternate Hammer Curl (D/B)
25 x 15. \30 x 12. \ 35 x 10. \40 x 7. \25 x 12

Cable Curls
30 x 15 (each arm) \40 x 10. \50 x 8. \60 x 10. \ 50 x 10.

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.

Finnished by completing 90 min on stairmaster 15 grade/3.1-3.5 mph
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  #25   ^
Old Sun, Jul-11-04, 17:44
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default
10:00 A.M e/c/a stack
10:30 T/M 3.1-3.6 MPH 15 Grade for 90 Min.
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  #26   ^
Old Mon, Jul-12-04, 14:13
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default Moday Morning Cardio
10:00 A.M e/c/a stack
10:30 T/M 3.1-3.6 MPH 15 Grade for 90 Min.
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  #27   ^
Old Tue, Jul-13-04, 14:07
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default
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
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  #28   ^
Old Wed, Jul-14-04, 10:57
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default
9:00 A.M e/c/a stack
9:30 T/M 3.1-3.6 MPH 15 Grade for 90 Min.
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  #29   ^
Old Wed, Jul-14-04, 14:59
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default
E/C/A Stack 45 min T/M 15 Grade x 45 min
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  #30   ^
Old Thu, Jul-15-04, 10:37
horty's Avatar
horty horty is offline
Senior Member
Posts: 434
  
Plan: Atkins
Stats: 242/175/175 Male 5'9
BF:
Progress: 100%
Location: Northern Ontario
Default
Warm up.
5 min treadmill 15 grade (incline) 3.5 MPH

Work Out
Dumbbell Bench Press
25 lbs (each hand) x 15 reps. \40 lbs x 8 reps. \45 lbs x 6 reps. \50 lbs x 10 reps. 55x 8 reps

D/B Incline Press
20 lbs (each) x 15. \25 lbs x 12. \30 lbs x 10. \35 lbs x 10. \40 lbs x 8. \30 lbs x 12

Barbell Bench Press
85 lbs x 15. \105 x 12. \125 x 10. \145 x 8. \185 x 6. \195 x 4

D/B Preacher Curl
20 Lbs x 12. \25 x 10. \30 x 8. \35 x 6. \25 x 8

Alternate Hammer Curl (D/B)
25 x 15. \30 x 12. \ 35 x 10. \40 x 7. \25 x 12

Cable Curls
30 x 15 (each arm) \40 x 10. \50 x 8. \60 x 8. \ 50 x 10.

45 min on the tread mill 15 grade (incline) at 3.5 to 4.1 MPH
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