Thread: 122 day Journey

Day 31 Chest and Triceps with Kris Gethin

Today was chest and triceps I was feeling good but I cut it short because I had to drive somewhere (orlando then haines city) and I was suppose to be there at 9am but still got a good workout in I have to do it again tomorrow so I'll just get up earlier.
Flat Dumbbell Press:
2 warm-up set of 8-10 reps 80x8/ 80x8
3 sets of 6-8 reps 110x10/ 120x8/ 120x8
Incline Dumbbell Press:
2 warm-up sets of 8-10 reps 60x8/ 60x8
2 sets of 10 reps 90x10/ 90x10
I did not do the triple drop set
Peck Deck Flyes:
2 warm-up sets of 8-10 reps 75x8/ 75x8
3 drop sets of 8 reps 150,120x10/ 165,120x8/ 135x8
Tricep Rope Extension:
2 warm-up sets of 8-10 reps 30x8/ 30x8
3 sets of 12 reps 90x12/ 75x12/ 60x12
This is ere I stopped I did not do the Overhead Tricep Extensions or the Smith Machine Close Grip Bench Press. And because of this I will be doing the whole week over plus I need to redo the week because I can get back on track by doing it twice.

Day 32 Triceps,Calves & Abs with Kris Gethin


As you can see there was a gap in the dates and the reson for that is that I took the week off again but I will keep going. Day 31 was on the 12th of May and I did Workout on friday but I had military duty that weekend so friday was a little workout good news I passed my APFT (Army Physical Fitness Test) that Saturday but enough about the past and onto today.
Today was Triceps,Calves & Abs I wall feeling great when I got up this morning I couldn't wait to get to the gym.



V-Handle cable Extensions:
1 warm-up set of 8-10 reps 30x10
3 triple drop sets of 15 reps 75,60x15/ 75,60x15/ 75,60x15


Close Grip Bench Press:
2 warm-up sets of 8-10 reps 50x8/50x8
3 triple drop sets of 12 reps 100,70x12/ 100,70x12/ 100,70x12


Overhead Rope Extensions:
2 warm-up sets of 8-10 reps 40x8/40x8
3 triple drop sets of 10 reps 65x10/90x10/95x10


Standing Calf Raises:
7 sets of 20 reps 110lbs/110lbs/100lbs/90lbs/80lbs/70lbs/60lbs


Weighted Sit-ups:
1 warm-up set of 8-10 reps 30x10
3sets of 10-12 reps 40x12/ 40x12/ 40x12


Hanging Leg Raises:
2 sets of 15-17 reps 17/15


20 mins on the treadmill for Cardio.

Day 33 Shoulders with Kris Gethin
Today was my shoulder workout good workout.
Smith Machine Shoulder Press:
2 warm-up sets of 8-10 reps 30x10/ 30x10
3 sets of 10 reps 70x10/ 90x10/ 80x10
Smith Machine Shoulder Press Behind the Neck:
1 set of 30x8
1 drop set of 8-10 reps 60x10
Machine Side Lateral Raises:
4 drop sets of 10 reps 90x10/ 120x10/ 140,110x10/ 145,110x10
Smith Machine Shrugs:
1 warm-up set of 8-10 reps 20x10
3 sets of 18-20 reps 70x20/ 90x20
Machine Rear Raises:
7 sets of 15 reps 150x15/ 155x15/ 160x12/ 150x10/ 140x12/ 135x13/ 125x15
for Carido I did 20 mins on the stairmaster 60 floors good for me.

You're doing well.

Day 35 Chest & Triceps with Kris Gethin
Today was Chest & Triceps really went towork on them today.
Flat Dumbbell Press:
2 warm-up sets of 8-10 reps 80x10/ 80x10
3 sets of 6-8 reps 130x8/ 140x7/ 130x8
Incline Dumbbell Press:
2 warm-up sets of 8-10 reps 60x10/ 60x10
2 sets of 10 reps 110x10/110x10
1 triple drop set of 10 reps 100x10
Peck Deck flyes:
2 warm-up sets of 8-10 reps 115x10/ 120x10
3 Drop sets of 8 reps 180x8/ 200x8/ 220,210x8
Tricep Rope Extensions:
2 warm-up sets of 8-10 reps 45x10/ 45x10
3 Drop sets of 12 reps 105x12/ 125,110x12/ 125,110x12
Overhead Tricep Extensions:
2 warm-up sets of 8-10 reps 45x10/ 45x10
3 drop sets of 12 reps 110,90x12/ 110,90x12/ 110,90x12
Smith Machine Close Grip Bench Press:
2 warm-up sets of 8-10 reps 20x8/ 20x8
2 sets of 12 reps 60x12/ 60x12
1 set of 12 reps + Partial reps until failure 60x12
than I did 25 mins on the bike 9.06 miles

Originally Posted by Hittman

You're doing well.

thankyou I just keep doing my best and working hard at it.

Day 36 Legs with Kris Gethin
Today was Leg day great day.
Single Leg Hamstring Curls:
2 warm-up sets of 8-10 reps 15x10/ 15x10
4 drop sets of 10 reps 40,30x10/ 35,30x10/ 35,25x10
I did not like these at all, I did not feel right doing these
Stiff-legged Deadlift:
2 warm-up sets of 8-10 50x10/ 50x10
2 sets of 16-18 reps 90x16/ 90x16
Leg Press:
2 warm-up sets of 8-10 reps 90x10/ 90x10
2 sets of 20 reps to failure 170x20/ 200x20
Leg Extensions:
2 warm-ups sets of 8-10 reps 40x12/ 40x12
3 triple drop sets of 20 reps 160,140,120x20/ 160,140,120x20/ 180,160,140x20
Superset
Seated Hamstring Curls:
1 warm-up set of 8-10 reps 50x10
3 drop sets of 16 reps 130,120x16/ 140,120x16/ 140,130,120x16
Standing Calf Press:
1 warm-up sets of 8-10 reps 110x10
3 drop sets of 20 reps 170,150x20/ 170,150x20/ 170,150x20
for Cardio I did 25 min walk on the treadmill 1.76 miles hills. It was a good workout for me.

Day 37 Back,Biceps & Abs With Kris Gethin


Today was Back, biceps& abs I went as heavy as as I could without a training partner.


Giant set
Chins:
3 sets of 16-20 reps 170x16/ 140x16/ 140x16 now because I can not do a pullup without assitantents the wieght is how much help I got.
Behind the Neck Pulldown:
3 sets of 12 reps 100x12/ 100x12/ 100x12
Cable Rows:
3 drop sets of 12 reps 120x12/ 120x12/ 120x12


Superset
Bent Over Row:
3 sets of 12 reps 90x12/ 90x12/ 90x12
Hyperextensions:
3 sets of 12 reps 25,Body wieght x12/ 25,bw x12/ 25,bw x12


Superset
Alternating Dumbbell Curls:
1 set of 20 reps 30x20 per arm
2 sets of 8 reps 40x8 per arm/ 40x8 per arm
Crossover Curls:
3 drop sets of 8 reps 45,30x8/ 45,30x8/ 45,30x8 for this I changed them instead of doing them like Kris I put them down at the bottom and curled upthe reason I changed them was because I'm alittle bet taller than Kris and it didn't feel right for my hight.


Lying Bicep Curls:
3 drop sets of 20 reps 60,45x20/ 75,60x20/ 75,60x20


Wieghted Situps:
3 sets of 10-15 reps 25x15/ 45x12/ 45x12


After that I did my Cardio 25 mins on the treadmill walking using the fat burn setting 1.8 miles.


Question why is it that recently I sweat so much not just when I do cardio but everytime I workout. not that I don't like it it mens that i'm really working but since I don't take any supplments ( not even a Multi-Vitamin) it just seems strange.

Day 39 Shoulders and Calves with Kris Gethin
Today I went to the gym to do Shoulders and Calves.
Superset
Side Raises:
2 warm-up sets of 8-10 reps 22.5x8/ 22.5x8
3 triple drop sets of 10-12 reps 27.5,25,20x12/ 27.5,25,20x12/ 27.5,25,20x12
Front Plate Raises:
1 warm-up set of 8-10 reps 25x8
3 sets of 10-12 reps 25x12/ 25x12/ 25x12
Superset
Military Press:
2 warm-up sets of 8-10 reps 40x10/ 40x10
3 drop sets of 8 reps 100x8/ 100x8/ 100x8
Rear Raises:
2 warm-up sets of 8-10 reps 20x10/ 20x10
3 seys of 12 reps 30x12/ 30x12/ 25x12
Dummbell Shrugs:
3 sets of 20 reps 45x20/ 50x20/ 55x20
Superset
2 sets of 10-12 reps 250x12/ 200x12
Standing Calf Raises:
1 set to failure
than after that I did 25 mins on the Bike I wore my sweats went 9.03 miles sweat was dripping off my face I loved it.

Cardio day
I did the stairmaster today 99 floors in sweats in 25mins great cardio workout. i have the afternoon cardio later not sure what I'm going to do yet.

Day 42 Chest,Triceps and Abs
The start of the day was badI went to the gym but had to go back home I forgot my shirt, than after I got there I got sterted than got a phone call at the front desk it was my mom I had told a friend that I would take her to the airport and she got to my house early so I left the gym again to took her to the airport when I it was 9:15 am I got something to eat then at 10:00 ak I went back to the gym and this is what I did.

Dumbell Press:
5 warm-up sets of 8-10 reps 80x8/ 80x8 /80x8 /90x8 /90x8
2 sets of 6-8 reps 140x8/ 130x7
Decline Bench Press:
2 warm-up sets of 8-10 reps 60x8/ 60x8
1 triple drop sets of 6-8 reps 160,120x8
Incline Dumbell Flyes:
2 sets of 8-10 rep 22.5x10/ 25x10
1 drop sets of 8-10 rep 30x10
the weight for this was to light, Guess I got stronger
Cable Crossover:
2 sets of 10-12 reps 80x10/ 90x10
1drop set of 8-10 reps 130,120x10
Superset
Lying Tricep Extensions:
3 sets of 10-12 reps 50x10/ 50x10/ 45x10
Lying Pullovers:
3 sets of 8-10 reps 50x8/ 50x8/ 45x10
Overhead Dumbbell Extension:
2 warm-up sets of 8-10 reps 30x10/30x10
3 sets of 10-12 reps 60x9/ 55x12/ 55,50x12
the last set was a drop set because I had reached failure before I got to the end of the set.
Bench Dips:
3 drop sets of 10-12 reps + partial reps to failure
50,25x12 (8 Partial reps)/ 50,25x12(7 Partial reps)/ 50,25x12(6 Partial reps)
Incline Reverse Crunch:
2 sets of 15 12/ 12

after that I did the Bike for 25 mins went 9.8 miles.
even with the things that happened when I got back to the gym and was able to workout it was a good workout.

Day 43 Legs with Kris Gethin
Sorry this is getting in so late but I had alot of things going on today. Anyway I got into the gym and it was a leg day worked myself today I'm very happy with the workout.

Superset
Leg Press:
3 sets of 22-25 reps 180x25/ 230x25/ 280x25
Squats:
3 sets of 8-10 reps 90x10/ 110x10/ 120x10
I normally don't do squats because I have knee problems but I thought that I would give it a try today and it did not really hurt as much as it use to so I will do squats again
Superset
Seated Leg Curl:
3 sets of 20 reps 120x20/ 130x20/ 140x20
Standing Leg Curl:
3 sets of 8-10 slow reps followed by 10 quick reps
90x10 slow 70 x10 quick / 80x10 slow 60x10 quick / 70x10slow 50x10 quick
Hack Squats:
3 sets of 20-30 reps 90x20/ 110x20/ 120x20
Superset
Unilateral Leg Extension:
1 set of 20 reps 50x20
1 set of 10 reps 50x10
1 set of 5 reps 50x5
for Cardio I did 25 mins on the treadmill 1.61 miles at 3.9speed like I said I had a great workout tomorrow is an non training day so just cardio.I am loving the workout plan with Kris Gethin.

Day 45 Back and Biceps with Kris Gethin
Today was back and biceps so I went to the gymand this is what I did.
Reverse Grip Hammer Pulldowns:
2 warm-up sets of 8-10 reps 90x10/ 90x10
3 sets of 8-10 reps 180x10/ 200x8/ 200x8
Single Arm Rows:
2 warm-up sets of 8-10 reps 30x8/ 30x8
3 sets of 12-15 reps 50x12/ 50x12/ 45x12
Bent-Over Rows:
2 warm-up sets of 8-10 reps 20x8/ 50x8
3 sets of 10-12 reps 90x10/ 80x10/ 80x10
Reverse Grip Pulldown:
3 sets of 12-15 reps 100/15/ 120x12/ 120x12
Spider Curls: unlike in the video with Kris The Preacher curl doesn't have the other side so I just did Preacher Curls
1 warm-up set of 8-10 reps 35x10
3 sets of 8-10 reps 50x10/ 50x10/ 50x10
Concentration Curl:
1 warm up set of 8-10 reps 25x10
3 sets of 12-15 reps 30x12/ 27.5x12/ 25x12
Machine Preacher Curls:
7 sets of 10-15 reps 70x12/60x12/60x12/60x12/70x9/60x10/60x12
I ran out of time to do Cardio at the gym because I had to go to church but I did it when I got back 25 min walk.

Day 46 Shoulders, Calves,and Abs with Kris Gethin
I just was not feeling a hard and heavy workout today, but I got in there anyway.
Dumbbell Shoulder Press:
2 warm-up sets of 8-10 reps 30x10/ 30x10 30lbs per arm
2 sets of 6-10 reps 55x8/ 55x8 55lbs per arm
Side Raises:
2 warm-up sets of 8-10 reps 20x8/ 20x8 20 lbs per arm
2 sets 10-12 reps 30x10/ 30x10/ 30x10 30lbs per arm
Front Raises:
1 warm-up sets of 8-10 reps 15x10 15lbs per arm
3 sets of 10-12 reps 25x10/ 22.5x10/ 22.5x10 22.5lbs per arm
Cable Side Raises:
3 sets of 8-10 reps 15x10/ 20x10/ 20,15x10 unlike Kris I do not have a workout partner so I just did this exercise straight out the last set was was a drop set.

Wide Grip Upright Row:
7 sets of 12-15 reps 50x12/60x15/60x15/50x15/60x15/50x15/50x12
Superset
Calf Raises on Leg Press Machine:
3 sets of 20 reps 90x20/ 180x20/ 270x20
Modifind Crunches:
20/20/25
for cardio I did 25 mins on the bike 9 miles.

Day 1 restart with Kris Gethin

I am so tried of restarting my workout but here I go again I restarted the Kris Gethin 12 week hardcore workout. The reason I keep trying is because after I come from the gym I feel good I feel more confadent and I like it. so I keep doing it. this is what I did today

Leg Press:
4 warm-up sets of 10-12 rep 90x12/ 90x12/ 140x12/ 140x12
3 sets of 10-12 reps 230x12/ 270x12/ 360x12


Hamstring Curl:
2 warm-up sets of 10-12 reps 50x12/ 50x12
3 sets to failure in 10-12 reps 120x12/ 130x12/ 130x12


Lying Hamstring Curl:
2 warm-up sets of 10-12 reps 45x10/45x112
3 sets to failure in 10-12 reps 105x10/105x10


Leg Extension:
2 warm-up sets of 15-20 reps 50x17/50x15
2 sets to failure in 10-12 reps 120x12/ 120x12


Hack Squats:
2 warm up sets of 15-20 reps 90x15/ 90x15
1 set to failure on 15-30 reps 180x20


after that I went for a walk on the treadmill put it on the hill setting for 25 mins. I have 20 mins of Cardio later this afternoon.


Day 2 restart with Kris Gethin

Today was the 2nd day of the restart of my workout it was chest and tricep day

Flat Bench Dumbbell Press:
3 warm-up sets of 6-10 reps 60x6/ 60x6/ 60x6
2 sets to failure in 6-10 reps 120x8/ 120x8


Incline Flyes:
2 sets to failure in 8-10 reps 55x10/ 70x10
55lbs was to lite


Straight Arm Pullover:
2 sets to failure in 10-12 reps 50x12/ 60x10


Rope Extensions:
3 sets to failure in 10-12 reps 75x12/ 90x12/ 100x9
I just couldn't get the last rep out with 100lbs


Lying Cable Extensions:
3 sets to failure in 10-12 reps 60x10/ 70x10/ 70x10


Overhead Dumbbell Extensions:
3 stes to failure in 10-12 reps 60x12/ 60x10/ 60x5
by this time my triceps were spent.


After that I did 2 sets of push-ups i sets of 10 and the 2nd of 8, 18 total. then went and did 20 mins of Cardio did it on the Bike 7.23 miles



Day 4 restart with Kris Gethin

Today was day 4 with Kris Gethin it was back and biceps day this is what I did.


Reverse Grip Pulldown:
1 warm-up set of 8-10 reps 70x8
3 sets of 8-10 reps 120x10/ 130x10/ 130x10


Bent Over Barbell Rows:
1 warm-up set of 8-10 reps 50x8
3 sets of 8-10 reps 90x10/ 90x10/ 90x10


Hyperextenion:
1 warm-up set of 8-10 reps Body Weightx10
2 sets of 10-12 reps 25x12/ 25x12


Straight Arm Pulldown:
7 sets of 12-15 reps 45x15/ 55x15/ 65x15/ 65x15/ 70x15/ 70x15/ 70x13


Concentration Curls:
2 warm-up sets of 12-15 reps, per arm 15X12/ 15X12
3 sets of 12-15 reps, per arm 25x12/ 25x12/ 25x12


Alternating Dumbbell Curl:
3 sets of 12-15 reps, per arm 20x15/ 20x15/ 20x15


Cable Curls:
3 sets of 15-20 reps 45x20/ 50x20/ 50x20


For morning cardio I used the Elliptical 1.71 miles in 20 mins.


I know it seems like I missed day 3 but it was just a Cardio day so I did not write it here.

Friday day 5 with Kris Gethin it was Shoulder, Calves,and Abs this is what I did.
Military Press:
2 warm-up sets of 6-8 reps 50x6/ 50x6
3 sets of 6-8 reps 90x7/ 90x7/ 80x8
Side Raises:
1 warm-up set of 12-15 reps 15x12
3 sets of 12-15 reps 25x15/ 25x15/ 25x15
Upright Rows:
for these I did 21 reps 7 wide, 7 medium, and 7 narrow
3 sets of 7wide, 7 medium,and 7 narrow reps 50x7,7,7/ 50x7,7,7/ 50x7,7,7
superset
Situps(weighted):
3 sets of 15-20 reps 25x20/ 45x20/ 45x20
Seated Calf Raises:
3 sets of 20 reps 100x20/ 100x20/ 100x20
Standing Calf Raises:
3 sets of 13 reps 1 foot at a time 70x13/ 70x13/ 70x13
after that I did 20 mins on the treadmill 1.5 miles tomorrow is a cardio only day and I have military duty this weekend so I will do sundays workout late in the afternoon on sunday.

Today was Chest and Tricep day I got alot of sleep last night so I was ready to go.
Flat Dumbbell Press:
2 warm-up sets of 8-10 reps 45x10/ 45x10
2sets to failure in 6-8 reps 120x10/ 140x7
Straight Arm Pullovers:
1 warm-upset of 8-10 reps 30x10
2 sets to failure in 10-12 reps 55x12/ 55x12
Incline Flyes:
3 sets to failure in 10-12 reps 80x12/ 80x12/ 80x12
1 drop set to failure 80, 70
Overhead Tricep Extensions:
1 set to failure 12-15 reps 80x15 the weight was to light
2 drop sets to failure 105,90
Dips:
3 sets to failure in 12-15 reps 14x110/ 14x110/ 14x110 the 110 is the amount of weight that I used for the assisted dip which means I was lifting 125lbs
Superset
Lying Dumbbell Extensions:
3 sets to failure in 10-12 reps 15x12/ 15x12/ 15x11
Narrow Pushups:
3 sets to failure 5/5/5
Bench Dips:
3 sets to failure in 12-15 reps 15/15/15
My chest and triceps are pumped I like the feeling.

Question. when I do anything with Biceps my right bicep gets pumped before my left why is that?

today was day Back and Bicep day I have not been writing for a few days because I was moving but I'm back to writing down my workout. I'm going to the dentist today so I changed thanigs around today was an off day but I may not be able to workout tomorrow.


Reverse Grip Hammer Pulldown:
2 warm-up sets of 8-10 reps 50x10/ 50x10
3 sets of 10-12 reps 180x10/ 190x10/ 190x10


Bent Over Barbell Rows:
1 warm-up set of 8-10 reps 30x10
3 sets of 10-12 reps 90x11/ 90x11/ 90x10


Single-Arm Rows:
1 warm-up set of 8-10 27.5x8
2 sets of 10-12 reps 50x10/ 50x10


Reverse Grip Pulldown:
1 warm-up set of 8-10 reps 45x10
3 sets of 10-12 reps 135x12/ 145x10/ 145x10


Machine Preacher Curls:
1 warm-up set of 8-10 reps 25x10
4 triple drop sets of 10-12 reps 70,90x10each/ 90x5,70x4,55x3 total 12/ 90x4,70x5,55x4 total 13/ 90x3,70x6,55x3 total 12



EZ Bar Curls:
4 triple drop sets of 10-12 rep 55x12/ 75x4,65x3,5x55 total 12/ 75x4,65x3,5x55 total 12/ 75x4,65x3,5x55 total 12/


after that 20 mins of cardio.