Time to face the jury (and myself)

Burner02 · 11-30-2005, 09:53 AM

Hey Arch-
What they said. Not cheating. Only use enough weight to get you to your sets of ten. (trial and error) When u get stronger, decrease the assist till you can do reg pull ups for reps. Next: Add weights to your pull ups and be an animal like NT! That mutha could do his BW + 160lbs at one point!

And as Dev said; it is better to pull up than pull down. I actually do both. My primary back exercise is pull ups, then I will finish with a few sets of pull downs.
I am gonna be doing a full back workout tonight. U will be able to see what I do. I got it from w8lifter's hubby a long time ago and I've seen good results. (she used to be on this sight a LONG time ago)

Devlin · 11-30-2005, 07:32 PM

Had a really crappy day today, mostly because I was in a down mood

with little patience

and my temper was being held by a thread. I hate PMS

I didn't feel like going to the gym tonight, but made myself go because I knew I would feel much better after working out. I would normally do just shoulders and then cardio, but due to scheduling this week and my mood I did shoulders, back and a little on the triceps. Wasn't happy with order of exercises, but place was packed and my mood wasn't the best to wait around so just went with it.

Shoulders/Back/Tri's

Front raises
5 x 15, 15, 15 (dropped weight here to focus on the muscles)

Side raises
5 x 15, 15, 15 (dropped weight to focus on the muscles)

Bent over rear raises
5 x 15, 15, 15 (weight too lite, but ok the focus was more important)

Dumbbell Shoulder presses
10 x 15
15 x 12, 10 (really feeling these)

Hammer Strength High pull down
35 x 15
45 x 15
55 x 12

Assisted pullups
60 lb off set x 12
50 lb off set x 8
40 lb off set x 4

Dips
BW x 8, 8, 8

Lat pull downs
55 x 15
55 x 15
70 x 10 (weight and reps not as high but given above I'm ok with it)

Straight arm lat press downs
20 x 15
25 x 12
30 x 8

Tricep press downs
20 x 15
25 x 12
30 x 8

Lat row
55 x 15
70 x 12
85 x 8 (reps lower than previous week, but ok with it given above)

Ok overall I'm happy with this workout. It kicked my butt, but it improved my mood

PLus the gym had free chair massages and got one before I left which eased some of the tightness from tonight's workout.

Hopefully, tomorrow my mood will stay up and I will have a better day. Regardless I will be doing cardio tomorrow so can sweat out the mood.

Edit: Opps how could I forget the high pull downs on the hammer strength

Pylon · 11-30-2005, 07:42 PM

Wow! That's a heckuva workout for someone who almost didn't go! Well done!

Devlin · 11-30-2005, 07:47 PM

Pylon-Thanks but check it out again, I missed one exercise in the list. How I could forget I don't know

Pylon · 11-30-2005, 07:52 PM

What did you miss?

Devlin · 11-30-2005, 07:57 PM

The hammer strength high pull downs.

Triple Threat · 11-30-2005, 07:58 PM

Quote:

Originally Posted by Devlin

Dips
BW x 8, 8, 8

It looks like you'll have to be adding some extra weight to that exercise soon.

gwcaton · 11-30-2005, 07:59 PM

A mood changing wo and a massage !! What more could you want

Devlin · 11-30-2005, 08:31 PM

Quote:

Originally Posted by Triple Threat

It looks like you'll have to be adding some extra weight to that exercise soon.

NOT...yet atleast

Give me a couple more weeks to increase the reps then I will consider adding weight.

Quote:

Originally Posted by gwcaton

A mood changing wo and a massage !! What more could you want

A full body hour (or two hour would be even better )massage

boilermaker · 11-30-2005, 09:37 PM

Quote:

Originally Posted by Devlin

Pylon-Thanks but check it out again, I missed one exercise in the list. How I could forget I don't know

I'm not smart enough to remember what I did last time, so I'm the clown in the gym with the little notebook and pencil

Pylon · 11-30-2005, 09:49 PM

Quote:

Originally Posted by Devlin

A full body hour (or two hour would be even better )massage

Keep up the good work and you'll have guys lined up to fill that request!

Devlin · 12-01-2005, 05:02 AM

Quote:

Originally Posted by boilermaker

I'm not smart enough to remember what I did last time, so I'm the clown in the gym with the little notebook and pencil

You aren't the only one with the little notebook and pencil. I just overlooked an exercise when transferring from log to here. I was having a blond moment

Triple Threat · 12-01-2005, 06:59 PM

Quote:

Originally Posted by Pylon

Keep up the good work and you'll have guys lined up to fill that request!

Devlin · 12-01-2005, 07:29 PM

Well better day today, except I was almost blown away by the highs winds

Abs

Standing cable crunches
20 x 20
30 x 15
40 x 12

Single arm side bends
15 x 15
20 x 15
30 x 15

Hyper-extensions
BW+5 x 15
BW+10 x 15
BW+15 x 15

Twists
10 x 10 (each side)
15 x10, 10

Straight Leg raises
20, 20, 20

Cardio:
Stairmaster:
5 minutes L5
5 minutes L6
5 minutes L7
5 minutes L5

Treadmill:
10 minutes 10% incline 2.5-3.0 speed

Walk/Jog cycles:1/8 mile walk; 1/4 mile jog
1/8 mile walk; 1/4 mile jog
1/8 mile walk; 1/2 mile jog

1/4 mile walk

Recumbant bike: 10 minutes L3

Total cardio: 1 hour
Total workout: about 2 hours

Couldn't get all the reps on the cable crunches, but ohh well I made up for it later. I tossed in the hyper extensions today since I haven't done them in a while. I couldn't get into a good stride while jogging, but I still kicked but and pulled off the full 1/2 mile at the end

Got on the bike more as a cool down than anything. Knee feeling pretty good so things may be looking up there.

gwcaton · 12-01-2005, 08:23 PM

You're poor abs !!! you are going to need ... Oh never mind

boilermaker · 12-01-2005, 08:25 PM

Nice job on the leg raises, Devlin. I only do the knee raises, myself. 60 of either would kill me.

You'll be able to launch rockets off your abs soon.

Devlin · 12-01-2005, 09:06 PM

Quote:

Originally Posted by boilermaker

Nice job on the leg raises, Devlin. I only do the knee raises, myself. 60 of either would kill me.

You'll be able to launch rockets off your abs soon.

Not...

Still need to work more on the abs via the kitchen. As they say, abs are made in the kitchen and it true

Burner02 · 12-02-2005, 09:52 AM

I see that u dropped the reps on some of your back exercises...nice!
and! like was mentioned...u are about to add weight to those dips!

Ever notice that when u really do not wanna go to a workout..it seems to be more porductive? (kind of the mentality: "well...fuq it. I'm here...let's get 'er done!)

**CowPimp** · 12-02-2005, 12:56 PM

The stairmaster is evil I tell you. There's this guy who instructs a class at my gym that skips steps and walks sideways up those things. I think I would vomit. Good for you though!

Pylon · 12-02-2005, 04:04 PM

Quote:

Originally Posted by CowPimp

The stairmaster is evil I tell you. There's this guy who instructs a class at my gym that skips steps and walks sideways up those things. I think I would vomit. Good for you though!

Makes you want to kick him in the head, don't it?

Archangel · 12-02-2005, 04:27 PM

Good lookin w/o, so thats how it has to be huh? Your going psycho on the abs and now you want to make fun of my ab routine!!!

It's so on Sister!!!

Seriously, great job!!!

Devlin · 12-02-2005, 07:01 PM

Burner-LOL the reps on back dropped because I doubled up and did back with shoulders on the same day, but I did shoulders first

As for getting more donw when not really wanting to go...well it probably because when I don't want to go I'm in a down mood kinda zoning out, but then when I get there I get in a slightly different zone where I work off my down mood.

Cowpimp -There are a couple of women that are like that on the stairmaster. Walking sideways, skipping steps

I'm just happy to make it one step at a time and even then sweat almost dripping off me

Pylon - No instead of kicking them in the head I have this horrible desre to push them off the stairmaster

Arch -

my ab workouts are not nearly as bad as your ab workout I think

Not sure if I'm ready to take you on

, but ohh what the heck...bring it on

Triple Threat · 12-02-2005, 07:07 PM

It looks like we've got a little trash talking going on here. This could be good.

Devlin · 12-02-2005, 07:09 PM

My quads have still not completely recovered from monday's leg day

They are still a little tight, ohh well life goes on.

Cardio

Recumbant bike
30 minutes L3 fatburner setting

Starimaster
20 minutes: 5 minute intervals at levels 5,6,7,5

Walk/Jog cycles
1/4 mile walk/1/4 mile jog
1/8 mile walk/1/4 mile jog
1/8 mile walk/1/4 mile jog
1/4 mile walk

Was able to hit a stride on the second jog, but got too winded to go for a half mile

(Plus didn't have the hottie cop to chase down today like I did yesterday

) The last 1/4 mile jog felt good and was tempted after the walk to go for a 4th jog, but decided to play it safe.

11-30-2005, 09:53 AM	#241
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	Hey Arch- What they said. Not cheating. Only use enough weight to get you to your sets of ten. (trial and error) When u get stronger, decrease the assist till you can do reg pull ups for reps. Next: Add weights to your pull ups and be an animal like NT! That mutha could do his BW + 160lbs at one point! And as Dev said; it is better to pull up than pull down. I actually do both. My primary back exercise is pull ups, then I will finish with a few sets of pull downs. I am gonna be doing a full back workout tonight. U will be able to see what I do. I got it from w8lifter's hubby a long time ago and I've seen good results. (she used to be on this sight a LONG time ago)
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-30-2005, 07:32 PM	#242
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	Had a really crappy day today, mostly because I was in a down mood with little patience and my temper was being held by a thread. I hate PMS I didn't feel like going to the gym tonight, but made myself go because I knew I would feel much better after working out. I would normally do just shoulders and then cardio, but due to scheduling this week and my mood I did shoulders, back and a little on the triceps. Wasn't happy with order of exercises, but place was packed and my mood wasn't the best to wait around so just went with it. Shoulders/Back/Tri's Front raises 5 x 15, 15, 15 (dropped weight here to focus on the muscles) Side raises 5 x 15, 15, 15 (dropped weight to focus on the muscles) Bent over rear raises 5 x 15, 15, 15 (weight too lite, but ok the focus was more important) Dumbbell Shoulder presses 10 x 15 15 x 12, 10 (really feeling these) Hammer Strength High pull down 35 x 15 45 x 15 55 x 12 Assisted pullups 60 lb off set x 12 50 lb off set x 8 40 lb off set x 4 Dips BW x 8, 8, 8 Lat pull downs 55 x 15 55 x 15 70 x 10 (weight and reps not as high but given above I'm ok with it) Straight arm lat press downs 20 x 15 25 x 12 30 x 8 Tricep press downs 20 x 15 25 x 12 30 x 8 Lat row 55 x 15 70 x 12 85 x 8 (reps lower than previous week, but ok with it given above) Ok overall I'm happy with this workout. It kicked my butt, but it improved my mood PLus the gym had free chair massages and got one before I left which eased some of the tightness from tonight's workout. Hopefully, tomorrow my mood will stay up and I will have a better day. Regardless I will be doing cardio tomorrow so can sweat out the mood. Edit: Opps how could I forget the high pull downs on the hammer strength Last edited by Devlin : 11-30-2005 at 07:46 PM.
	Time to face the jury (and myself) Time to bring sexyback

11-30-2005, 07:42 PM	#243
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,473 Photos: 3	Wow! That's a heckuva workout for someone who almost didn't go! Well done!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

11-30-2005, 07:47 PM	#244
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	Pylon-Thanks but check it out again, I missed one exercise in the list. How I could forget I don't know
	Time to face the jury (and myself) Time to bring sexyback

11-30-2005, 07:52 PM	#245
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,473 Photos: 3	What did you miss?
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

11-30-2005, 07:57 PM	#246
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	The hammer strength high pull downs.
	Time to face the jury (and myself) Time to bring sexyback

11-30-2005, 07:59 PM	#248
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	A mood changing wo and a massage !! What more could you want
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

12-01-2005, 07:29 PM	#254
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	Well better day today, except I was almost blown away by the highs winds Abs Standing cable crunches 20 x 20 30 x 15 40 x 12 Single arm side bends 15 x 15 20 x 15 30 x 15 Hyper-extensions BW+5 x 15 BW+10 x 15 BW+15 x 15 Twists 10 x 10 (each side) 15 x10, 10 Straight Leg raises 20, 20, 20 Cardio: Stairmaster: 5 minutes L5 5 minutes L6 5 minutes L7 5 minutes L5 Treadmill: 10 minutes 10% incline 2.5-3.0 speed Walk/Jog cycles:1/8 mile walk; 1/4 mile jog 1/8 mile walk; 1/4 mile jog 1/8 mile walk; 1/2 mile jog 1/4 mile walk Recumbant bike: 10 minutes L3 Total cardio: 1 hour Total workout: about 2 hours Couldn't get all the reps on the cable crunches, but ohh well I made up for it later. I tossed in the hyper extensions today since I haven't done them in a while. I couldn't get into a good stride while jogging, but I still kicked but and pulled off the full 1/2 mile at the end Got on the bike more as a cool down than anything. Knee feeling pretty good so things may be looking up there.
	Time to face the jury (and myself) Time to bring sexyback

12-01-2005, 08:23 PM	#255
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	You're poor abs !!! you are going to need ... Oh never mind
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

12-01-2005, 08:25 PM	#256
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Nice job on the leg raises, Devlin. I only do the knee raises, myself. 60 of either would kill me. You'll be able to launch rockets off your abs soon.
	My Journal: Are We Almost There Yet?

12-02-2005, 09:52 AM	#258
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,316	I see that u dropped the reps on some of your back exercises...nice! and! like was mentioned...u are about to add weight to those dips! Ever notice that when u really do not wanna go to a workout..it seems to be more porductive? (kind of the mentality: "well...fuq it. I'm here...let's get 'er done!)
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

12-02-2005, 12:56 PM	#259
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	The stairmaster is evil I tell you. There's this guy who instructs a class at my gym that skips steps and walks sideways up those things. I think I would vomit. Good for you though!
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-02-2005, 04:27 PM	#261
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Good lookin w/o, so thats how it has to be huh? Your going psycho on the abs and now you want to make fun of my ab routine!!! It's so on Sister!!! Seriously, great job!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

12-02-2005, 07:01 PM	#262
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	Burner-LOL the reps on back dropped because I doubled up and did back with shoulders on the same day, but I did shoulders first As for getting more donw when not really wanting to go...well it probably because when I don't want to go I'm in a down mood kinda zoning out, but then when I get there I get in a slightly different zone where I work off my down mood. Cowpimp -There are a couple of women that are like that on the stairmaster. Walking sideways, skipping steps I'm just happy to make it one step at a time and even then sweat almost dripping off me Pylon - No instead of kicking them in the head I have this horrible desre to push them off the stairmaster Arch - my ab workouts are not nearly as bad as your ab workout I think Not sure if I'm ready to take you on , but ohh what the heck...bring it on
	Time to face the jury (and myself) Time to bring sexyback

12-02-2005, 07:07 PM	#263
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,474 Photos: 6	It looks like we've got a little trash talking going on here. This could be good.

12-02-2005, 07:09 PM	#264
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	My quads have still not completely recovered from monday's leg day They are still a little tight, ohh well life goes on. Cardio Recumbant bike 30 minutes L3 fatburner setting Starimaster 20 minutes: 5 minute intervals at levels 5,6,7,5 Walk/Jog cycles 1/4 mile walk/1/4 mile jog 1/8 mile walk/1/4 mile jog 1/8 mile walk/1/4 mile jog 1/4 mile walk Was able to hit a stride on the second jog, but got too winded to go for a half mile (Plus didn't have the hottie cop to chase down today like I did yesterday ) The last 1/4 mile jog felt good and was tempted after the walk to go for a 4th jog, but decided to play it safe.
	Time to face the jury (and myself) Time to bring sexyback