122 day Journey

[stormmakerr19]

Day 30 Shoulders with Kris Gethin


So today was Shoulders I went to the gym and got right to it. I wieghed myself and I was at 237lbs so I didn't put on any extra wieght and that's a good thing.


Smith Machine shoulder Press:
2 warm-up sets of 8-10 reps 40x8/ 40x8
3 sets of 10 reps 90x8/ 70x10/ 70x10


Smith Machine Shoulder Press behind the neck:
1 set of 8 reps 60x8
1 drop set of 8-10 reps 60,30x10


Machine Side Lateral Raises:
4 drop sets of 10 reps 30x10/ 50x10/ 75x10/ 75x10


Smith Machine Shrugs:
1warm-up set of 8-10 reps 90x10
3 sets of 18-20 reps 90x20/ 140x18/ 110x12


Machine Rear Raises:
7 sets of 15 reps 90x15/ 105x15/ 110x15/ 110x15/ 110x15/ 115x15


Than 20 min walk with the rolling hills on the treadmill.

 

[stormmakerr19]

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.

 

[stormmakerr19]

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.

 

[stormmakerr19]

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.

 

[Hittman]

You're doing well.

 

[stormmakerr19]

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

 

[stormmakerr19]

You're doing well.

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

 

[stormmakerr19]

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.

 

[stormmakerr19]

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.

 

[stormmakerr19]

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.

 

[stormmakerr19]

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.

 

[stormmakerr19]

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.

 

[stormmakerr19]

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.

 

[stormmakerr19]

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.

 

[stormmakerr19]

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.

 

[stormmakerr19]

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.

 

[stormmakerr19]

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.

 

[stormmakerr19]

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.

 

[stormmakerr19]

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

 

[stormmakerr19]

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.

 

[stormmakerr19]

I seem to only be able to keep up with a workout for about 4 weeks than I get bored and don't want to do it anymore so every 4 weeks I will change my workout.
Today I decided to change my workout I put this together myself, so week one day one
Chest
Bench Press:
2 warm-up sets of 8-10 reps 30x10/ 30x10
4 sets of 6,7,8,9 reps 110x6/ 100x7/ 90x8/ 90x9
Decline Dumbbell Press:
2 warm-up sets of 8-10 reps 40x8/ 40x10
3 sets of 6,7,8 reps 120x6/ 120x7/ 100x8
Incline Machine Press:
2 warm-up sets of 8-10 reps 50x 8/ 50x10
3 sets of 8,9,10 reps 150x8/ 190x9/ 180x10
Incline Dumbbell Flyes:
3 sets of 10,11,12 reps 70x10/ 70x11/ 50x12
High-Cable Crossover:
3 sets of 10,11,12 reps 120x10/ 110x11/ 100x12
Flat Bench Dumbbell Pullover:
3 sets of 20 reps 35x20/ 35x20/ 35x20
after that 30 mins of Cardio