Eric's Motivational Thread

canuck_newbie · 04-03-2004, 05:31 PM

Fairly good workout last night. Ran out of steam big-time towards the end of the routine , but was able to add weight during the 1/2 . I weighed in at 167.2 lbs.

Incline Bench Press, 60 lbs. DB, 3 x 10-8-6
Flat Bench Press, 60 lbs. DB, 3 x9-6-5
Decline Bench Press, 55 lbs. DB, 3 x8-7-7
Pec Fly (machine), 90 lbs., 4 x 12 (or to failure)
Bicep Curls, 35 lbs. DB, 4 x 12 (or to failure)
Abs: Crunches
Abs: Leg Lifts

Next stop Back and Tris tomorrow.

canuck_newbie · 04-05-2004, 07:54 AM

I weighed in at 167.0 lbs. yesterday. Slow going lately.

Wide-Grip Pull Downs, 4x8 (or to failure) 135-120 lbs.
Seated Rows, 4x10 (or to failure), 105 lbs.
L. Back Extensions, 4x12, w/ 35 lbs. plate
Tricep Pull-downs, 3x12, 100-90 lbs.
Skull Crushers, 4x12, 40 lbs. BB.
Tricep Dips 3 x 15
Abs: Crunches, 2x30
Abs: Knee Lifts (Parallel Bars), 4x20

I hope to be back in the gym on Wednesday night for legs and shoulders.

canuck_newbie · 04-08-2004, 03:36 PM

I weighed in at 166.4 lbs. last night. Not a bad workout.

Hack Squats, 4x12 (or to failure), 45 lbs. plates
Leg Extensions, 4x12-10-8-6, 150 lbs.
Hamstring Curls, 4x10-8-6-6, 195 lbs.
Calf Raises, 3x12, 150-135 lbs.
Shoulder Press, 4x10-7-6-5, 55 lbs. DBs
Front Shoulder Raises, 4x12, 25-20 lbs. DBs
Abs: Crunches
Abs: Obliques

On to chest and bis tomorrow afternoon.

atherjen · 04-08-2004, 04:47 PM

Hey Eric your workouts are looking consistant and great!!
weights coming down nice and slow too, thats the way to do it! !

canuck_newbie · 04-14-2004, 09:52 PM

Did chest and bis on the 10th. Weighed in at 168.8 lbs.

Flat Bench Press, 65 lbs. DB, 3 x10-8-6
Incline Bench Press, 60 lbs. DB, 3 x 8-6-6
Decline Bench Press, 55 lbs. BB, 3 x 35s

I was having difficulty getting the 'heavier' DBs into position when doing the decline press. Too many jerky movements were being used, and I could see myself getting hurt, so I switched just the decline over to using the bar, rather than DBs. Just feels more comfortable.

Pec Fly (machine), 105-90 lbs., 4 x 12 (or to failure)
Bicep Curls, 30 lbs. DB, 4 x 12 (or to failure)
21s, 40 lbs. BB, 4x21
Abs: Crunches
Abs: Leg Lifts

canuck_newbie · 04-14-2004, 10:01 PM

I weighed in at 168.8 lbs. on Sunday.

Wide-Grip Pull Downs, 135-120 lbs., 4x8 (or to failure)
Seated Rows, 105 lbs., 4x8-6-8-6
L. Back Extensions, 4x12, w/ 35 lbs. plate
Tricep Pull-downs, 100-90 lbs., 4x12
Skull Crushers, 50 lbs. BB., 4x12
Tricep Dips 3 x 15
Abs: Crunches, 2x30
Abs: Knee Lifts (Parallel Bars), 4x20

canuck_newbie · 04-14-2004, 10:04 PM

I weighed in at 167 even tonight.

Hack Squats, 4x12 (or to failure), 45 lbs. plates
Leg Extensions, 4x12 (or to failure), 150 lbs.
Hamstring Curls, 4x10-8-6-6, 195 lbs.
Calf Raises, 3x12, 135 lbs.
Shoulder Press, 4x8-6-5-5, 55 lbs. DBs
Front Shoulder Raises, 4x12, 25-20 lbs. DBs
Abs: Crunches
Abs: Obliques

Back to Chest and Bis tomorrow night.

canuck_newbie · 04-15-2004, 09:13 PM

I weighed in tonight at 167.4 lbs. I think that I am finally back into my routine, after a rough spell. And, I'm heading out of town for the weekend, so I'll have to fight to get back into the swing of things again next week.

Decline Bench Press, 45s BB, 3x10-10-8
Flat Bench Press, 60 lbs. DB, 3 x8-6-6
Incline Bench Press, 60 lbs. DB, 3 x 8-6-5
Pec Fly (machine), 105-90 lbs., 4 x 12 (or to failure)
Bicep Curls, 30 lbs. DB, 4 x 12 (or to failure)
Abs: Crunches

I guess that my next workout won't be until Monday night - Back and Tris

canuck_newbie · 04-27-2004, 10:06 PM

I'm getting behind on posting my workout results.

On the 19th, I weighed in at 170 lbs.

Wide-Grip Pull Downs, 135-105 lbs., 4x10 (or to failure)
Seated Rows, 120 lbs., 4x10-8-6-6
L. Back Extensions, 4x12, w/ 35 lbs. plate
Tricep Pull-downs, 100 lbs, 4x10 (or to failure)
Skull Crushers, 50 lbs. BB., 4x12 (or to failure)
Tricep Dips 3 x 15
Abs: Crunches, 2x30
Abs: Knee Lifts (Parallel Bars), 4x20

canuck_newbie · 04-27-2004, 10:09 PM

On the 22nd, I weighed in at 169 lbs.

Hack Squats, 4x12 (or to failure), 45 lbs. plates

Leg Extensions, 4x12 (or to failure), 150 lbs.
Hamstring Curls, 4x10-8-6-6, 195 lbs.
Calf Raises, 3x12, 135 lbs.
Shoulder Press, 4x6-6-5-4, 60 lbs. DBs
Front Shoulder Raises, 4x12, 25-20 lbs. DBs
Abs: Crunches
Abs: Obliques

canuck_newbie · 04-27-2004, 10:17 PM

I weighed in at 169.8 Lbs. on the 24th.

Flat Bench Press, 70-60 lbs. DB, 3 x8 (or to failure)
Incline Bench Press, 60 lbs. DB, 3 x 8 (or to failure)
Decline Bench Press, 45s BB, 3x9-8-6
Pec Fly (machine), 105-75 lbs., 4 x 12 (or to failure)
Bicep Curls, 35 lbs. DB, 4 x 12 (or to failure)
21s, 50-40 lbs. BB, 3x21
Abs: Crunches
Abs: Leg Lifts

canuck_newbie · 04-27-2004, 10:19 PM

I weighed in at 170.4 Lbs. on Sunday

Wide-Grip Pull Downs, 135-105 lbs., 4x10 (or to failure)
Seated Rows, 120-105 lbs., 4x7 (or to failure)
L. Back Extensions, 4x12, w/ 35 lbs. plate
Tricep Pull-downs, 100-90 lbs, 4x10 (or to failure)
Skull Crushers, 50 lbs. BB., 4x12 (or to failure)
Tricep Dips 3 x 15
Abs: Crunches, 2x30
Abs: Knee Lifts (Parallel Bars), 4x20

canuck_newbie · 04-29-2004, 01:31 PM

Last night weighed in at 170.8 Lbs.

Hack Squats, 4x8-8-7-6 (or to failure), 55 lbs. plates

Hamstring Curls, 4x11-8-8-6, 195 lbs.
Leg Extensions, 4x12 (or to failure), 165 lbs.
Calf Raises, 3x12, 135 lbs.
Shoulder Press, 4x6-5-7-7, 60-50 lbs. DBs
Front Shoulder Raises, 4x12 (or to failure), 25-20 lbs. DBs
Abs: Crunches
Abs: Obliques

canuck_newbie · 05-11-2004, 08:03 PM

On the 1rst (wow, I'm getting behind on posting these updates!), I weighed in at 171.2 lbs.

Incline Bench Press, 65-60 lbs. DB, 3 x 6 (or to failure)
Flat Bench Press, 65-60 lbs. DB, 3 x6 (or to failure)
Decline Bench Press, 55s BB, 3x8 (or to failure)
Pec Fly (machine), 105 lbs, 4 x 12 (or to failure)
Bicep Curls, 35 lbs. DB, 4 x 12 (or to failure)
21s, 40 lbs. BB, 3x21
Abs: Crunches
Abs: Leg Lifts

canuck_newbie · 05-11-2004, 08:05 PM

I weighed in at 170.0 lbs. on the 4th.

Wide-Grip Pull Downs, 120 lbs., 4x10 (or to failure)
Seated Rows, 120-105 lbs., 4x7 (or to failure)
L. Back Extensions, 4x12, w/ 35 lbs. plate
Tricep Pull-downs, 100 lbs, 4x12 (or to failure)
Skull Crushers, 60 lbs. BB., 4x10 (or to failure)
Tricep Dips 3 x 15
Abs: Crunches, 2x30
Abs: Knee Lifts (Parallel Bars), 4x20

canuck_newbie · 05-11-2004, 08:08 PM

On the 6th, I weighed in at 171.8 lbs.

Hack Squats, 4x8 (or to failure), 55-45 lbs. plates
Hamstring Curls, 4x8 (or to failure), 210-195 lbs.
Leg Extensions, 4x12 (or to failure), 165 lbs.
Calf Raises, 3x12, 135 lbs.
Shoulder Press, 4x7 (or to failure), 60 lbs. DBs
Front Shoulder Raises, 4x12 (or to failure), 25-20 lbs. DBs
Abs: Crunches
Abs: Obliques

canuck_newbie · 05-11-2004, 08:11 PM

On Monday night, I weighed in at 168.8 lbs.

Incline Bench Press, 60 lbs. DB, 3 x 10 (or to failure)
Decline Bench Press, 55s BB, 3x8 (or to failure)
Flat Bench Press, 60 lbs. DB, 3 x6 (or to failure)
Pec Fly (machine), 105-95 lbs., 4 x 10 (or to failure)
Bicep Curls, 35 lbs. DB, 4 x 12 (or to failure)
21s, 50 lbs. BB, 3x21
Abs: Crunches

Ughh. I've got to get back into the swing of things here. Off tomorrow night for back and tris.

canuck_newbie · 05-12-2004, 08:58 PM

Tonight, I weighed in at 170.6 lbs.

Tricep Pull-downs, 3x12 (or to failure), 100 lbs.
Skull Crushers, 4x12 (or to failure), 50 lbs. BB.
Tricep Dips 3 x 15
Wide-Grip Pull Downs, 4x12 (or to failure) 120 lbs.
Seated Rows, 4x9 (or to failure), 120 lbs.
L. Back Extensions, 4x12, w/ 35 lbs. plate
Abs: Crunches, 2x30
Abs: Knee Lifts (Parallel Bars), 4x20

Next stop Legs and Shoulders on Friday night.

canuck_newbie · 05-14-2004, 09:28 PM

I weighed in this evening at 172.0 lbs.

Hack Squats, 4x7 (or to failure), 55-45 lbs. plates
Hamstring Curls, 4x8 (or to failure), 210-195 lbs.
Leg Extensions, 4x12 (or to failure), 165 lbs.
Calf Raises, 3x12, 135 lbs.
Shoulder Press, 4x7 (or to failure), 60 lbs. DBs
Front Shoulder Raises, 4x12 (or to failure), 25-20 lbs. DBs
Abs: Crunches
Abs: Obliques

Chest and Bis for Saturday

canuck_newbie · 05-17-2004, 11:13 AM

I signed up with a new gym on Saturday.

I have been going to a Gold's gym. Nothing particularly wrong with the gym itself, except the shitty music on the stereo and the same pile of stale magazines sitting by the bikes for the past year. But, having moved, Gold's is now a 25 minute drive away, and the thought of having to drive 40+ minutes for a workout was sapping my motivation.

My first impression of the new gym was a good one. Shitty music on the stereo, an unimpressive collection of magazines by the bikes, but a lot more machines and free weights than the Gold's (no more waiting around?) and it is only a 5 minute drive away.

canuck_newbie · 05-17-2004, 11:16 AM

I weighed in at 170.4 lbs. on Sunday.

Flat Bench Press, 60 lbs. DB, 3 x12 (or to failure)
Incline Bench Press, 60 lbs. DB, 3 x 10 (or to failure)
Decline Bench Press, 55s BB, 3x10 (or to failure)
Pec Fly (machine), 105 lbs, 4 x 12 (or to failure)
Bicep Curls, 35 lbs. DB, 4 x 12 (or to failure)
21s, 50 lbs. BB, 3x21, to failure on last set
Abs: Crunches
Abs: Leg Lifts

Next step will be Wednesday night for Back and Tris.

canuck_newbie · 05-22-2004, 10:21 PM

Weighed in at 170 even on the 19th.

Pull Downs, 120 lbs., 4x12 (or to failure)
Seated Rows, 120-105 lbs., 4x8 (or to failure)
L. Back Extensions, 4x12, w/ 35 lbs. plate
Tricep Pull-downs, 90 lbs, 4x12 (or to failure)
Skull Crushers, 55 lbs. BB., 4x10 (or to failure)

At the new gym all the benches are bolted to the floor! Nice and tidy, but a little hard to do tricep dips, without having a couple of benches to drag together. There must be a chair or bench to use around somewhere. Hmmm.

Abs: Crunches, 2x30
Abs: Knee Lifts (Parallel Bars), 4x20

canuck_newbie · 05-22-2004, 10:26 PM

Today I weighed in at 169.0 lbs.

Hack Squats, 4x8 (or to failure), 55 lbs. plates

This was my first day at the new gym doing legs. The hack squats went a lot easier. Either the movement is slicker on this hack squat machine or the carriage itself is lighter.

Hamstring Curls, 4x6 (or to failure), 210-195 lbs.
Leg Extensions, 4x10 (or to failure), 10

Crappy old leg extension machines. I am assuming that 10 would be 10x15 lbs? I hope that it isn't 10x10 lbs, because that would be a lot less than the 165 lbs. that I have been doing lately.

Calf Raises, 3x12, 135 lbs.
Shoulder Press, 4x7 (or to failure), 60-55 lbs. DBs
Front Shoulder Raises, 4x12 (or to failure), 25-20 lbs. DBs
Abs: Crunches
Abs: Obliques

Back to chest and bis tomorrow.

canuck_newbie · 05-24-2004, 08:13 PM

Weighed in at 171.0 lbs. on Sunday.

Decline Bench Press, 55s BB, 3x7 (or to failure)

Incline Bench Press, 60 lbs. DB, 3 x 9 (or to failure)
Flat Bench Press, 65 lbs. DB, 3 x7 (or to failure)
Bicep Curls, 35 lbs. DB, 4 x 11 (or to failure)
Pec Fly (machine), 120 lbs, 4 x 9 (or to failure)

Abs: Crunches

Ran out time and had to cut my bis and abs short.

Next stop, Back and Tris on Wednesday night.

canuck_newbie · 06-03-2004, 08:03 AM

Weighed in at 170.5 on the 26th.

Pull Downs, 135-120 lbs., 4x8 (or to failure)
Seated Rows, 135-120 lbs., 4x5 (or to failure)
L. Back Extensions, 4x12, w/ 35 lbs. plate
Tricep Pull-downs, 100 lbs, 4x12 (or to failure)
Skull Crushers, 50 lbs. BB., 4x10 (or to failure)
Tri-Dips, 3x15
Abs: Crunches, 2x30
Abs: Knee Lifts (Parallel Bars), 4x20

canuck_newbie · 06-03-2004, 08:07 AM

I weighed in at 171.5 lbs. on the 31st.

Hack Squats, 4x7 (or to failure), 65 lbs. plates

Leg Extensions, 4x9 (or to failure), 11
Hamstring Curls, 4x6 (or to failure), 210-195 lbs.
Calf Raises, 3x12, 155 lbs.

Shoulder Press, 4x7 (or to failure), 60 lbs. DBs
Front Shoulder Raises, 4x12 (or to failure), 25-20 lbs. DBs
Abs: Crunches

canuck_newbie · 06-03-2004, 08:11 AM

I weighed in at 172 lbs. last night

Flat Bench Press, 70 lbs. DB, 3 x7 (or to failure)

Decline Bench Press, 60 lbs. plates, 3x7 (or to failure)
Incline Bench Press, 60 lbs. DB, 3 x 7 (or to failure)
Pec Fly (machine), 120 lbs, 4 x 10 (or to failure)
Bicep Curls, 35 lbs. DB, 4 x 12 (or to failure)
21s, 45 lbs. BB, 3x21, to failure on last set
Abs: Crunches
Abs: Leg Lifts

Out of town this weekend, so won't get back into the gym until Monday at the earliest.

04-03-2004, 05:31 PM	#31
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Chest and Bis BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Fairly good workout last night. Ran out of steam big-time towards the end of the routine , but was able to add weight during the 1/2 . I weighed in at 167.2 lbs. Incline Bench Press, 60 lbs. DB, 3 x 10-8-6 Flat Bench Press, 60 lbs. DB, 3 x9-6-5 Decline Bench Press, 55 lbs. DB, 3 x8-7-7 Pec Fly (machine), 90 lbs., 4 x 12 (or to failure) Bicep Curls, 35 lbs. DB, 4 x 12 (or to failure) Abs: Crunches Abs: Leg Lifts Next stop Back and Tris tomorrow.

04-05-2004, 07:54 AM	#32
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Back and Tris I weighed in at 167.0 lbs. yesterday. Slow going lately. Wide-Grip Pull Downs, 4x8 (or to failure) 135-120 lbs. Seated Rows, 4x10 (or to failure), 105 lbs. L. Back Extensions, 4x12, w/ 35 lbs. plate Tricep Pull-downs, 3x12, 100-90 lbs. Skull Crushers, 4x12, 40 lbs. BB. Tricep Dips 3 x 15 Abs: Crunches, 2x30 Abs: Knee Lifts (Parallel Bars), 4x20 I hope to be back in the gym on Wednesday night for legs and shoulders.

04-08-2004, 03:36 PM	#33
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Legs and Shoulders I weighed in at 166.4 lbs. last night. Not a bad workout. Hack Squats, 4x12 (or to failure), 45 lbs. plates Leg Extensions, 4x12-10-8-6, 150 lbs. Hamstring Curls, 4x10-8-6-6, 195 lbs. Calf Raises, 3x12, 150-135 lbs. Shoulder Press, 4x10-7-6-5, 55 lbs. DBs Front Shoulder Raises, 4x12, 25-20 lbs. DBs Abs: Crunches Abs: Obliques On to chest and bis tomorrow afternoon.

04-08-2004, 04:47 PM	#34
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	Hey Eric your workouts are looking consistant and great!! weights coming down nice and slow too, thats the way to do it! !
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

04-14-2004, 09:52 PM	#35
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Chest and Bis Did chest and bis on the 10th. Weighed in at 168.8 lbs. Flat Bench Press, 65 lbs. DB, 3 x10-8-6 Incline Bench Press, 60 lbs. DB, 3 x 8-6-6 Decline Bench Press, 55 lbs. BB, 3 x 35s I was having difficulty getting the 'heavier' DBs into position when doing the decline press. Too many jerky movements were being used, and I could see myself getting hurt, so I switched just the decline over to using the bar, rather than DBs. Just feels more comfortable. Pec Fly (machine), 105-90 lbs., 4 x 12 (or to failure) Bicep Curls, 30 lbs. DB, 4 x 12 (or to failure) 21s, 40 lbs. BB, 4x21 Abs: Crunches Abs: Leg Lifts

04-14-2004, 10:01 PM	#36
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Back and Tris I weighed in at 168.8 lbs. on Sunday. Wide-Grip Pull Downs, 135-120 lbs., 4x8 (or to failure) Seated Rows, 105 lbs., 4x8-6-8-6 L. Back Extensions, 4x12, w/ 35 lbs. plate Tricep Pull-downs, 100-90 lbs., 4x12 Skull Crushers, 50 lbs. BB., 4x12 Tricep Dips 3 x 15 Abs: Crunches, 2x30 Abs: Knee Lifts (Parallel Bars), 4x20

04-14-2004, 10:04 PM	#37
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Legs and Shoulders I weighed in at 167 even tonight. Hack Squats, 4x12 (or to failure), 45 lbs. plates Leg Extensions, 4x12 (or to failure), 150 lbs. Hamstring Curls, 4x10-8-6-6, 195 lbs. Calf Raises, 3x12, 135 lbs. Shoulder Press, 4x8-6-5-5, 55 lbs. DBs Front Shoulder Raises, 4x12, 25-20 lbs. DBs Abs: Crunches Abs: Obliques Back to Chest and Bis tomorrow night.

04-15-2004, 09:13 PM	#38
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Chest and Bis I weighed in tonight at 167.4 lbs. I think that I am finally back into my routine, after a rough spell. And, I'm heading out of town for the weekend, so I'll have to fight to get back into the swing of things again next week. Decline Bench Press, 45s BB, 3x10-10-8 Flat Bench Press, 60 lbs. DB, 3 x8-6-6 Incline Bench Press, 60 lbs. DB, 3 x 8-6-5 Pec Fly (machine), 105-90 lbs., 4 x 12 (or to failure) Bicep Curls, 30 lbs. DB, 4 x 12 (or to failure) Abs: Crunches I guess that my next workout won't be until Monday night - Back and Tris

04-27-2004, 10:06 PM	#39
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Back and Tris I'm getting behind on posting my workout results. On the 19th, I weighed in at 170 lbs. Wide-Grip Pull Downs, 135-105 lbs., 4x10 (or to failure) Seated Rows, 120 lbs., 4x10-8-6-6 L. Back Extensions, 4x12, w/ 35 lbs. plate Tricep Pull-downs, 100 lbs, 4x10 (or to failure) Skull Crushers, 50 lbs. BB., 4x12 (or to failure) Tricep Dips 3 x 15 Abs: Crunches, 2x30 Abs: Knee Lifts (Parallel Bars), 4x20

04-27-2004, 10:09 PM	#40
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Legs and Shoulders On the 22nd, I weighed in at 169 lbs. Hack Squats, 4x12 (or to failure), 45 lbs. plates Leg Extensions, 4x12 (or to failure), 150 lbs. Hamstring Curls, 4x10-8-6-6, 195 lbs. Calf Raises, 3x12, 135 lbs. Shoulder Press, 4x6-6-5-4, 60 lbs. DBs Front Shoulder Raises, 4x12, 25-20 lbs. DBs Abs: Crunches Abs: Obliques

04-27-2004, 10:17 PM	#41
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Chest and Bis I weighed in at 169.8 Lbs. on the 24th. Flat Bench Press, 70-60 lbs. DB, 3 x8 (or to failure) Incline Bench Press, 60 lbs. DB, 3 x 8 (or to failure) Decline Bench Press, 45s BB, 3x9-8-6 Pec Fly (machine), 105-75 lbs., 4 x 12 (or to failure) Bicep Curls, 35 lbs. DB, 4 x 12 (or to failure) 21s, 50-40 lbs. BB, 3x21 Abs: Crunches Abs: Leg Lifts

04-27-2004, 10:19 PM	#42
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Back and Tris I weighed in at 170.4 Lbs. on Sunday Wide-Grip Pull Downs, 135-105 lbs., 4x10 (or to failure) Seated Rows, 120-105 lbs., 4x7 (or to failure) L. Back Extensions, 4x12, w/ 35 lbs. plate Tricep Pull-downs, 100-90 lbs, 4x10 (or to failure) Skull Crushers, 50 lbs. BB., 4x12 (or to failure) Tricep Dips 3 x 15 Abs: Crunches, 2x30 Abs: Knee Lifts (Parallel Bars), 4x20

04-29-2004, 01:31 PM	#43
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Legs and Shoulders Last night weighed in at 170.8 Lbs. Hack Squats, 4x8-8-7-6 (or to failure), 55 lbs. plates Hamstring Curls, 4x11-8-8-6, 195 lbs. Leg Extensions, 4x12 (or to failure), 165 lbs. Calf Raises, 3x12, 135 lbs. Shoulder Press, 4x6-5-7-7, 60-50 lbs. DBs Front Shoulder Raises, 4x12 (or to failure), 25-20 lbs. DBs Abs: Crunches Abs: Obliques

05-11-2004, 08:03 PM	#44
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Chest and Bis On the 1rst (wow, I'm getting behind on posting these updates!), I weighed in at 171.2 lbs. Incline Bench Press, 65-60 lbs. DB, 3 x 6 (or to failure) Flat Bench Press, 65-60 lbs. DB, 3 x6 (or to failure) Decline Bench Press, 55s BB, 3x8 (or to failure) Pec Fly (machine), 105 lbs, 4 x 12 (or to failure) Bicep Curls, 35 lbs. DB, 4 x 12 (or to failure) 21s, 40 lbs. BB, 3x21 Abs: Crunches Abs: Leg Lifts

05-11-2004, 08:05 PM	#45
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Back and Tris I weighed in at 170.0 lbs. on the 4th. Wide-Grip Pull Downs, 120 lbs., 4x10 (or to failure) Seated Rows, 120-105 lbs., 4x7 (or to failure) L. Back Extensions, 4x12, w/ 35 lbs. plate Tricep Pull-downs, 100 lbs, 4x12 (or to failure) Skull Crushers, 60 lbs. BB., 4x10 (or to failure) Tricep Dips 3 x 15 Abs: Crunches, 2x30 Abs: Knee Lifts (Parallel Bars), 4x20

05-11-2004, 08:08 PM	#46
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Legs and Shoulders On the 6th, I weighed in at 171.8 lbs. Hack Squats, 4x8 (or to failure), 55-45 lbs. plates Hamstring Curls, 4x8 (or to failure), 210-195 lbs. Leg Extensions, 4x12 (or to failure), 165 lbs. Calf Raises, 3x12, 135 lbs. Shoulder Press, 4x7 (or to failure), 60 lbs. DBs Front Shoulder Raises, 4x12 (or to failure), 25-20 lbs. DBs Abs: Crunches Abs: Obliques

05-11-2004, 08:11 PM	#47
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Chest and Bis On Monday night, I weighed in at 168.8 lbs. Incline Bench Press, 60 lbs. DB, 3 x 10 (or to failure) Decline Bench Press, 55s BB, 3x8 (or to failure) Flat Bench Press, 60 lbs. DB, 3 x6 (or to failure) Pec Fly (machine), 105-95 lbs., 4 x 10 (or to failure) Bicep Curls, 35 lbs. DB, 4 x 12 (or to failure) 21s, 50 lbs. BB, 3x21 Abs: Crunches Ughh. I've got to get back into the swing of things here. Off tomorrow night for back and tris.

05-12-2004, 08:58 PM	#48
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Back and Tris Tonight, I weighed in at 170.6 lbs. Tricep Pull-downs, 3x12 (or to failure), 100 lbs. Skull Crushers, 4x12 (or to failure), 50 lbs. BB. Tricep Dips 3 x 15 Wide-Grip Pull Downs, 4x12 (or to failure) 120 lbs. Seated Rows, 4x9 (or to failure), 120 lbs. L. Back Extensions, 4x12, w/ 35 lbs. plate Abs: Crunches, 2x30 Abs: Knee Lifts (Parallel Bars), 4x20 Next stop Legs and Shoulders on Friday night.

05-14-2004, 09:28 PM	#49
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Legs and Shoulders I weighed in this evening at 172.0 lbs. Hack Squats, 4x7 (or to failure), 55-45 lbs. plates Hamstring Curls, 4x8 (or to failure), 210-195 lbs. Leg Extensions, 4x12 (or to failure), 165 lbs. Calf Raises, 3x12, 135 lbs. Shoulder Press, 4x7 (or to failure), 60 lbs. DBs Front Shoulder Raises, 4x12 (or to failure), 25-20 lbs. DBs Abs: Crunches Abs: Obliques Chest and Bis for Saturday

05-17-2004, 11:13 AM	#50
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	New Gym I signed up with a new gym on Saturday. I have been going to a Gold's gym. Nothing particularly wrong with the gym itself, except the shitty music on the stereo and the same pile of stale magazines sitting by the bikes for the past year. But, having moved, Gold's is now a 25 minute drive away, and the thought of having to drive 40+ minutes for a workout was sapping my motivation. My first impression of the new gym was a good one. Shitty music on the stereo, an unimpressive collection of magazines by the bikes, but a lot more machines and free weights than the Gold's (no more waiting around?) and it is only a 5 minute drive away.

05-17-2004, 11:16 AM	#51
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Chest and Bis I weighed in at 170.4 lbs. on Sunday. Flat Bench Press, 60 lbs. DB, 3 x12 (or to failure) Incline Bench Press, 60 lbs. DB, 3 x 10 (or to failure) Decline Bench Press, 55s BB, 3x10 (or to failure) Pec Fly (machine), 105 lbs, 4 x 12 (or to failure) Bicep Curls, 35 lbs. DB, 4 x 12 (or to failure) 21s, 50 lbs. BB, 3x21, to failure on last set Abs: Crunches Abs: Leg Lifts Next step will be Wednesday night for Back and Tris.

05-22-2004, 10:21 PM	#52
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Back and Tris Weighed in at 170 even on the 19th. Pull Downs, 120 lbs., 4x12 (or to failure) Seated Rows, 120-105 lbs., 4x8 (or to failure) L. Back Extensions, 4x12, w/ 35 lbs. plate Tricep Pull-downs, 90 lbs, 4x12 (or to failure) Skull Crushers, 55 lbs. BB., 4x10 (or to failure) At the new gym all the benches are bolted to the floor! Nice and tidy, but a little hard to do tricep dips, without having a couple of benches to drag together. There must be a chair or bench to use around somewhere. Hmmm. Abs: Crunches, 2x30 Abs: Knee Lifts (Parallel Bars), 4x20

05-22-2004, 10:26 PM	#53
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Legs and Shoulders Today I weighed in at 169.0 lbs. Hack Squats, 4x8 (or to failure), 55 lbs. plates This was my first day at the new gym doing legs. The hack squats went a lot easier. Either the movement is slicker on this hack squat machine or the carriage itself is lighter. Hamstring Curls, 4x6 (or to failure), 210-195 lbs. Leg Extensions, 4x10 (or to failure), 10 Crappy old leg extension machines. I am assuming that 10 would be 10x15 lbs? I hope that it isn't 10x10 lbs, because that would be a lot less than the 165 lbs. that I have been doing lately. Calf Raises, 3x12, 135 lbs. Shoulder Press, 4x7 (or to failure), 60-55 lbs. DBs Front Shoulder Raises, 4x12 (or to failure), 25-20 lbs. DBs Abs: Crunches Abs: Obliques Back to chest and bis tomorrow.

05-24-2004, 08:13 PM	#54
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Chest and Bis Weighed in at 171.0 lbs. on Sunday. Decline Bench Press, 55s BB, 3x7 (or to failure) Incline Bench Press, 60 lbs. DB, 3 x 9 (or to failure) Flat Bench Press, 65 lbs. DB, 3 x7 (or to failure) Bicep Curls, 35 lbs. DB, 4 x 11 (or to failure) Pec Fly (machine), 120 lbs, 4 x 9 (or to failure) Abs: Crunches Ran out time and had to cut my bis and abs short. Next stop, Back and Tris on Wednesday night.

06-03-2004, 08:03 AM	#55
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Back and Tris Weighed in at 170.5 on the 26th. Pull Downs, 135-120 lbs., 4x8 (or to failure) Seated Rows, 135-120 lbs., 4x5 (or to failure) L. Back Extensions, 4x12, w/ 35 lbs. plate Tricep Pull-downs, 100 lbs, 4x12 (or to failure) Skull Crushers, 50 lbs. BB., 4x10 (or to failure) Tri-Dips, 3x15 Abs: Crunches, 2x30 Abs: Knee Lifts (Parallel Bars), 4x20

06-03-2004, 08:07 AM	#56
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Legs and Shoulders I weighed in at 171.5 lbs. on the 31st. Hack Squats, 4x7 (or to failure), 65 lbs. plates Leg Extensions, 4x9 (or to failure), 11 Hamstring Curls, 4x6 (or to failure), 210-195 lbs. Calf Raises, 3x12, 155 lbs. Shoulder Press, 4x7 (or to failure), 60 lbs. DBs Front Shoulder Raises, 4x12 (or to failure), 25-20 lbs. DBs Abs: Crunches

06-03-2004, 08:11 AM	#57
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Chest and Bis I weighed in at 172 lbs. last night Flat Bench Press, 70 lbs. DB, 3 x7 (or to failure) Decline Bench Press, 60 lbs. plates, 3x7 (or to failure) Incline Bench Press, 60 lbs. DB, 3 x 7 (or to failure) Pec Fly (machine), 120 lbs, 4 x 10 (or to failure) Bicep Curls, 35 lbs. DB, 4 x 12 (or to failure) 21s, 45 lbs. BB, 3x21, to failure on last set Abs: Crunches Abs: Leg Lifts Out of town this weekend, so won't get back into the gym until Monday at the earliest.

06-14-2004, 08:11 AM	#58
canuck_newbie Registered User Join Date: Jan 2004 Location: Alberta, Canada Posts: 167 Photos: 1	Back and Tris