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  #136   ^
Old Sat, Sep-25-04, 11:46
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
4 Min T/M warm up

Leg Press
200 x 10
290 x 12
380 x 10
470 x 8
560 x 7
380 x 12
I made more progress, I am up another 10 lbs on this lift.
2 Min Rest
Seated Leg Extention
165 x 12
175 x 10
185 x 8
195 x 8
205 x 8
225 x 6
265 x 4 whole stack.
2 min rest
Lying Leg Curls
45 x 12
45 x 10
50 x 8
55 x 7
50x 12
40 x 12
I hate this excersise.
2 min rest
Seated Calf Raises
45 x 20
90 x 15
115x 12
125x 10
135x 8
90 x 20
45 x failure = 35

2 min rest
Shoulder Press
110 x 12
120 x 10
140 x 8
150 x 6
120 x 10
2 Min Rest
Wide-Grip Pulldowns (Behind The Neck)
90 x 12
100 x 10
110x 8
120x 6
140x 5
2 Min Rest
Wide Grip Pulldowns
100x 10
110x 10
120x 8
130x 8
100 x 12
2 Min Rest
Seated Cable Row
75 x 12
95 x 10
105x 8
135 x 12
105 x 12
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  #137   ^
Old Mon, Sep-27-04, 14:53
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 Morning Weights
4 Min Warm up on T/M

Dumbbell Bench
40lbs x 12 reps
50 x 10
60 x 8
65 x 6
50x 12
2 Min Rest
Barbell Bench
100 lbs x 12 reps
110 x 10
120 x 8
130 x 8
145 to failure (11 reps)
2 Min rest
Pec Deck
90 x 12
95 x 10
100x 8
110x 8
120x 6
110x 15
2 min rest
Hammer Curls
25 x 15
30 x 12
35 x 10
40 x 8
30 x 10
2 Min Rest
Cable Curls
30 x 12 (each arm)
40 x 10
50 x 8
60 x 6
50 x 12
2 Min Rest
Tricep Cable Pull down (both arms)
80 x 15
90 x 12
100x 10
110x 8
130x 6
140x 4
2 Min Rest
Cable One Arm Extention Reverse Grip
40 x 12
50 x 10
60 x 8
70 x 6
40 x 12
2 Min Rest
One Arm Cable Extentions
40 x 12
50 x 10
60 x 8
70 x 8
80 x 6
50 x 12
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  #138   ^
Old Wed, Sep-29-04, 14:41
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 Wed Cardio
40 Min T/M 12-15 grade ~ 3-4.5 MPH (the first 20 min HIIT)
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  #139   ^
Old Thu, Sep-30-04, 11:18
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 Thursday Cardio
40 Min T/M 12-15 grade ~ 3-4.5 MPH (the first 20 min HIIT)
Reply With Quote
  #140   ^
Old Fri, Oct-01-04, 14:27
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
4 Min Warm up on T/M

Dumbbell Bench
40lbs x 12 reps
50 x 10
60 x 8
65 x 6
50x 12
2 Min Rest
Barbell Bench
100 lbs x 12 reps
110 x 10
120 x 8
130 x 8
145 to failure (14 reps)
2 Min rest
Pec Deck
90 x 12
95 x 10
100x 8
110x 8
120x 6
110x 15
2 min rest
Hammer Curls
25 x 15
30 x 12
35 x 10
40 x 8
30 x 10
2 Min Rest
Cable Curls
30 x 12 (each arm)
40 x 10
50 x 8
60 x 6
50 x 12
2 Min Rest
Tricep Cable Pull down (both arms)
80 x 15
90 x 12
100x 10
110x 8
130x 6
140x 4
2 Min Rest
Cable One Arm Extention Reverse Grip
40 x 12
50 x 10
60 x 8
70 x 6
40 x 12
2 Min Rest
One Arm Cable Extentions
40 x 12
50 x 10
60 x 8
70 x 8
80 x 6
50 x 12
Reply With Quote
  #141   ^
Old Sat, Oct-02-04, 09:54
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 Weights
4 Min T/M warm up

Leg Press
200 x 10
290 x 12
380 x 10
470 x 8
560 x 7
380 x 12
2 Min Rest
Seated Leg Extention
165 x 12
175 x 10
185 x 8
195 x 8
205 x 8
225 x 6
265 x 4 whole stack.
2 min rest
Lying Leg Curls
45 x 12
45 x 10
50 x 8
55 x 7
50x 12
40 x 12
2 min rest
Seated Calf Raises
45 x 20
90 x 15
115x 12
125x 10
135x 8
90 x 20
2 min rest
Shoulder Press
110 x 12
120 x 10
140 x 8
150 x 6
120 x 10
2 Min Rest
Wide-Grip Pulldowns (Behind The Neck)
90 x 12
100 x 10
110x 8
120x 6
140x 5
2 Min Rest
Wide Grip Pulldowns
100x 10
110x 10
120x 8
130x 8
100 x 12
2 Min Rest
Seated Cable Row
75 x 12
95 x 10
125x 8
150 x 12
105 x 12
Reply With Quote
  #142   ^
Old Sun, Oct-03-04, 11:23
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 Sunday
30 Min power walk.
Reply With Quote
  #143   ^
Old Mon, Oct-04-04, 14:26
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
4 Min Warm up on T/M

Dumbbell Bench
40 x 12
50 x 10
60 x 8
65 x 6
50x 12
2 Min Rest
Barbell Bench
100 lbs x 12
110 x 10
120 x 8
130 x 8
145 X15
2 Min rest
Pec Deck
90 x 12
95 x 10
100x 8
110x 8
120x 6
110x 15
2 min rest
Hammer Curls
25 x 15
30 x 12
35 x 10
40 x 8
30 x 10
2 Min Rest
Cable Curls
30 x 12 (each arm)
40 x 10
50 x 8
60 x 6
50 x 12
2 Min Rest
Tricep Cable Pull down (both arms)
80 x 15
90 x 12
100x 10
110x 8
130x 6
140x 4
2 Min Rest
Cable One Arm Extention Reverse Grip
40 x 12
50 x 10
60 x 8
70 x 8
50 x 12
2 Min Rest
One Arm Cable Extentions
40 x 12
50 x 10
60 x 8
70 x 8
80 x 6
50 x 12
Reply With Quote
  #144   ^
Old Tue, Oct-05-04, 20:31
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
4 Min T/M warm up

Leg Press
200 x 10
290 x 12
380 x 10
470 x 8
585 x 7 (up 25 lbs)
470 x 12
2 Min Rest
Seated Leg Extention
175 x 12
185 x 10
195 x 8
205 x 8
225 x 6
265 x 6 whole stack.
2 min rest
Lying Leg Curls
45 x 12
45 x 10
50 x 8
55 x 7
50x 12
40 x 12
2 min rest
Seated Calf Raises
45 x 20
90 x 15
115x 12
125x 10
135x 8
90 x 20
2 min rest
Shoulder Press
110 x 12
120 x 10
140 x 8
150 x 6
120 x 10
2 Min Rest
Wide-Grip Pulldowns (Behind The Neck)
90 x 12
100 x 10
110x 8
120x 6
140x 5
2 Min Rest
Wide Grip Pulldowns
100x 10
110x 10
120x 8
130x 8
100 x 12
2 Min Rest
Seated Cable Row
75 x 12
95 x 10
125x 8
150 x 12
105 x 12
Reply With Quote
  #145   ^
Old Wed, Oct-06-04, 10:30
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
20 Min HIIT on T/M
30 Min T/M 12-15 Grade ~ 3 to 5 Mph
Reply With Quote
  #146   ^
Old Thu, Oct-07-04, 12:14
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
20 Min HIIT on T/M
30 Min T/M 12-15 Grade ~ 3 to 5 Mph
Reply With Quote
  #147   ^
Old Fri, Oct-08-04, 13:04
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 Friday weights
4 Min Warm up on Stairmaster

Dumbbell Bench
40 x 12
50 x 10
60 x 8
65 x 6
50x 12
2 Min Rest
Barbell Bench
100 lbs x 12
110 x 10
120 x 8
130 x 8
145 X15
2 Min rest
Pec Deck
90 x 12
95 x 10
100x 8
110x 8
120x 6
110x 15
2 min rest
Hammer Curls
25 x 15
30 x 12
35 x 10
40 x 8
30 x 10
2 Min Rest
Cable Curls
30 x 12 (each arm)
40 x 10
50 x 8
60 x 6
70 x 5
50 x 12
2 Min Rest
Tricep Cable Pull down (both arms)
80 x 15
90 x 12
100x 10
110x 8
130x 6
140x 4
2 Min Rest
Cable One Arm Extention Reverse Grip
40 x 12
50 x 10
60 x 8
70 x 8
50 x 12
2 Min Rest
One Arm Cable Extentions
40 x 12
50 x 10
60 x 8
70 x 8
80 x 6
90 x 5
50 x 12
Reply With Quote
  #148   ^
Old Sun, Oct-10-04, 09:22
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 Saturdays Log
4 Min T/M warm up

Leg Press
235 x 10
325 x 12
415 x 10
505 x 8
595 x 7
470 x 12 (Iwent up another 35 lbs)
2 Min Rest
Seated Leg Extention
175 x 12
185 x 10
195 x 8
205 x 8
225 x 6
265 x 6 whole stack.
2 min rest
Lying Leg Curls
45 x 12
45 x 10
50 x 8
55 x 7
50x 12
40 x 12
2 min rest
Seated Calf Raises
45 x 20
90 x 15
115x 12
125x 10
135x 8
90 x 20
2 min rest
Shoulder Press
110 x 12
120 x 10
140 x 8
150 x 6
120 x 10
2 Min Rest
Wide-Grip Pulldowns (Behind The Neck)
90 x 12
100 x 10
110x 8
120x 6
140x 5
2 Min Rest
Wide Grip Pulldowns
100x 10
110x 10
120x 8
130x 8
100 x 12
2 Min Rest
Seated Cable Row
75 x 12
95 x 10
125x 8
150 x 12
105 x 12
Reply With Quote
  #149   ^
Old Sun, Oct-10-04, 16:47
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
45 Min Walk
Reply With Quote
  #150   ^
Old Mon, Oct-11-04, 15:16
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
45 Min power walk & ab work
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