Cardio 3-18-15
Boxing cardio - 50 mins.
Been doing boxing cardio since 12-7-14.
Definetly a lot less jiggle going on
Boxing cardio - 50 mins.
Been doing boxing cardio since 12-7-14.
Definetly a lot less jiggle going on
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- Thread starter gwcaton
- Start date
Shock week 3-19-15
Back/biceps/abs
Straight arm pulldowns / seated close grip pulley rows
95 x 10 / 140 x 10
95 x 10 / 140 x 10
95 x 10 / 140 x 10
Seated close grip pulley row dropset
140 x 10
125 x 8
Wide grip pulldowns / T bar rows
115 x 10 / 115 x 10
115 x 10 / 115 x 10
115 x 10 / 115 x 10
W.g pulldown dropset
115 x 10
100 x 8
Alternating D.B. curls / drag curls
35 x 10 / 50 x 10
35 x 10 / 50 x 10
35 x 10 / 50 x 10
Alt. Db curl dropset
35 x 10
30 x 8
Kneeling cable crunches / hanging knee raises
95 x 10 / 20 x 10
95 x 10 / 20 x 10
95 x 10 / 20 x 10
Kneeling cable crunches dropset
95 x 10
85 x 8
RI's were 1 min or less
Back/biceps/abs
Straight arm pulldowns / seated close grip pulley rows
95 x 10 / 140 x 10
95 x 10 / 140 x 10
95 x 10 / 140 x 10
Seated close grip pulley row dropset
140 x 10
125 x 8
Wide grip pulldowns / T bar rows
115 x 10 / 115 x 10
115 x 10 / 115 x 10
115 x 10 / 115 x 10
W.g pulldown dropset
115 x 10
100 x 8
Alternating D.B. curls / drag curls
35 x 10 / 50 x 10
35 x 10 / 50 x 10
35 x 10 / 50 x 10
Alt. Db curl dropset
35 x 10
30 x 8
Kneeling cable crunches / hanging knee raises
95 x 10 / 20 x 10
95 x 10 / 20 x 10
95 x 10 / 20 x 10
Kneeling cable crunches dropset
95 x 10
85 x 8
RI's were 1 min or less
Cardio 3-20-15
Boxing cardio - 50 mins
Boxing cardio - 50 mins
Looks like you are hitting it 6 days a week 
Nice work.
Enjoy some weekend calories
Nice work. Enjoy some weekend calories
Looks like you are hitting it 6 days a week
Enjoy some weekend calories
yup 3 days weights, 3 days cardio.
Saturday is cheat day !!!
Gained another .5 lbs this week
POWER week !! 3-22-15 What a day !!
Legs
Powertec squats
320 x 6
330 x 6
340 x 4 +2
340 x 5 +1
* looks like i should make my goal of breaking 350 by my 60 bday ! One more Power week before my bday.
Leg press
240 x 6
240 x 6
240 x 6
SLDL
240 x 6
240 x 6
240 x 6
240 x 6
*Lost my focus after squats I guess. First set felt weird. LOL more weight on one end of bar than the other !!
On my third set i noticed i had loaded more weight than i had intended. Just 10 more lbs but I usually dont make but small increases in these cos i hurt myself
pretty good years back with these and dont want it to happen again.
Leg curls
70 x 6
72.5 x 6
72.5 x 6
P.m. workout
Standing calf raises
370 x 6
370 x 6
370 x 6
370 x 6
* reps werent as solid as i would of liked.
Seated calf raises
165 x 6
165 x 6
165 x 6
Kneeling cables crunches
120 x 6
120 x 6
120 x 6
120 x 6
*amazing how much 5 lbs can make a difference. Tried 125 for second set . could only get 2 reps so went back down to 120
Feeling energetic so threw in some forearm work
Wrist rollers
20 lbs x 15 each direction
RI's were 4 mins in the Am and 2 mins for the Pm
Hella day !! 2 good workouts, fun in the sun, 3-4 beers !
Hope to sleep like a log tonight !!!
Legs
Powertec squats
320 x 6
330 x 6
340 x 4 +2
340 x 5 +1
* looks like i should make my goal of breaking 350 by my 60 bday ! One more Power week before my bday.
Leg press
240 x 6
240 x 6
240 x 6
SLDL
240 x 6
240 x 6
240 x 6
240 x 6
*Lost my focus after squats I guess. First set felt weird. LOL more weight on one end of bar than the other !!
On my third set i noticed i had loaded more weight than i had intended. Just 10 more lbs but I usually dont make but small increases in these cos i hurt myself
pretty good years back with these and dont want it to happen again.
Leg curls
70 x 6
72.5 x 6
72.5 x 6
P.m. workout
Standing calf raises
370 x 6
370 x 6
370 x 6
370 x 6
* reps werent as solid as i would of liked.
Seated calf raises
165 x 6
165 x 6
165 x 6
Kneeling cables crunches
120 x 6
120 x 6
120 x 6
120 x 6
*amazing how much 5 lbs can make a difference. Tried 125 for second set . could only get 2 reps so went back down to 120
Feeling energetic so threw in some forearm work
Wrist rollers
20 lbs x 15 each direction
RI's were 4 mins in the Am and 2 mins for the Pm
Hella day !! 2 good workouts, fun in the sun, 3-4 beers !
Hope to sleep like a log tonight !!!
Cardio 3-23-15
Boxing cardio - 50 mins
Wasnt as bad as i thought it would be after yesterdays killer leg workout. I could feel the heaviness in my legs though.
Boxing cardio - 50 mins
Wasnt as bad as i thought it would be after yesterdays killer leg workout. I could feel the heaviness in my legs though.
No workout today :-(
Gave blood last night and they recommended I didnt for 24 hrs.
Ill just hve to be a day behind this week.
Gave blood last night and they recommended I didnt for 24 hrs.
Ill just hve to be a day behind this week.
POWER WEEK - 3-25-15
Chest / delts
Am workout
Bench press
200 x 6
200 x 6
200 x 6 barely
200 x 4
* dang i thought for sure today was the day i got 4 sets of 6. Next time !
Incline bench press
170 x 6
170 x 6
170 x 6
Powertec press
145 x 6
145 x 6
145 x 6
145 x 6
Seated bent over db laterals
45 x 6
45 x 6
45 x 6
Ri's 4 mins.
Pm workout
Weighted dips
65 x 6
65 x 6
65 x 6
65 x 6
Triceps pressdown
92.5 x 6
92.5 x 6
92.5 x 6
Kneeling cable crunches
120 x 6
120 x 6
120 x 6
120 x 6
Wrist rollers
20 lbs - 15 each direction
Ri's
4 mins on Tri's
1 min on abs
none on forearms
Chest / delts
Am workout
Bench press
200 x 6
200 x 6
200 x 6 barely
200 x 4
* dang i thought for sure today was the day i got 4 sets of 6. Next time !
Incline bench press
170 x 6
170 x 6
170 x 6
Powertec press
145 x 6
145 x 6
145 x 6
145 x 6
Seated bent over db laterals
45 x 6
45 x 6
45 x 6
Ri's 4 mins.
Pm workout
Weighted dips
65 x 6
65 x 6
65 x 6
65 x 6
Triceps pressdown
92.5 x 6
92.5 x 6
92.5 x 6
Kneeling cable crunches
120 x 6
120 x 6
120 x 6
120 x 6
Wrist rollers
20 lbs - 15 each direction
Ri's
4 mins on Tri's
1 min on abs
none on forearms
Nice Weighted Dips G!! You are killing it in here
Nice Weighted Dips G!! You are killing it in here
Thanks ! I'm trying !
Power week 3-26-15
Back and biceps
Rack deads
270 x 6
270 x 6
270 x 6
270 x 6
Face pulls
70 x 6
70 x 6
75 x 6
75 x 6
* havent done these in forever! I'll keep them for awhile
Wide grip pullups
15 x 6
15 x 6
20 x 6
20 x 6
Tbar rows
140 x 6
140 x 6
150 x 6
160 x 5
Barbell curls
90 x 6
90 x 6
90 x 6
90 x 6
Seated dumbbell curls
35 x 6
35 x 6
35 x 6
40 x 5
RI's
4 mins
Back and biceps
Rack deads
270 x 6
270 x 6
270 x 6
270 x 6
Face pulls
70 x 6
70 x 6
75 x 6
75 x 6
* havent done these in forever! I'll keep them for awhile
Wide grip pullups
15 x 6
15 x 6
20 x 6
20 x 6
Tbar rows
140 x 6
140 x 6
150 x 6
160 x 5
Barbell curls
90 x 6
90 x 6
90 x 6
90 x 6
Seated dumbbell curls
35 x 6
35 x 6
35 x 6
40 x 5
RI's
4 mins
Cardio 3-27-15
Boxing cardio - 50 mins
Boxing cardio - 50 mins
who am i kidding? Ive had cheats days for the past 15 years at least !
RepRange week 3-29-15
Legs
Am workout
Powertec Squats
270 x 9
270 x 9
270 x 9
270 x 9
good sets/reps last couple reps each sets were a struggle
Leg press
210 x 12
210 x 12
210 x 12
These were really good too since exhausted from squats.
Landmine hack squats
45 x 15
45 x 15
Not very heavy but first time trying these and wasnt very sure of myself. Liked them but will make a mod to my rack to make it a more stable exercise and make me feel safer so i can do heavier weights.
Heres a link to the exercise https://www.youtube.com/watch?v=4pC9DKPGklo
Heres a link to the mod i will make to my rack http://www.home-gym-bodybuilding.com/image-files/t-bar-row-2.jpg
SLDL
205 x 9
205 x 9
205 x 9
205 x9
Leg curls
55 x 12
57.5 x 12
57.5 x 12
47.5 x 15
47.5 x 15
Pm workput
Standing calf raise
325 x 9
325 x 9
325 x 9
325 x 8
Seated calf raise
140 x 12
140 x 12
140 x 10
Standing Single leg calf raise
40 x 15
40 x 15
Kneeling cable crunches
105 x 9
105 x 9
105 x 9
105 x 9
95 x 12
95 x 12
95 x 12
85 x 15
85 x 15
RI's
3 mins on everything except calves/abs, 1 min on those.
Going to be trading out some exercise this week for new one to keep the bod guessing and to keep from getting bored.
Legs
Am workout
Powertec Squats
270 x 9
270 x 9
270 x 9
270 x 9
good sets/reps last couple reps each sets were a struggle
Leg press
210 x 12
210 x 12
210 x 12
These were really good too since exhausted from squats.
Landmine hack squats
45 x 15
45 x 15
Not very heavy but first time trying these and wasnt very sure of myself. Liked them but will make a mod to my rack to make it a more stable exercise and make me feel safer so i can do heavier weights.
Heres a link to the exercise https://www.youtube.com/watch?v=4pC9DKPGklo
Heres a link to the mod i will make to my rack http://www.home-gym-bodybuilding.com/image-files/t-bar-row-2.jpg
SLDL
205 x 9
205 x 9
205 x 9
205 x9
Leg curls
55 x 12
57.5 x 12
57.5 x 12
47.5 x 15
47.5 x 15
Pm workput
Standing calf raise
325 x 9
325 x 9
325 x 9
325 x 8
Seated calf raise
140 x 12
140 x 12
140 x 10
Standing Single leg calf raise
40 x 15
40 x 15
Kneeling cable crunches
105 x 9
105 x 9
105 x 9
105 x 9
95 x 12
95 x 12
95 x 12
85 x 15
85 x 15
RI's
3 mins on everything except calves/abs, 1 min on those.
Going to be trading out some exercise this week for new one to keep the bod guessing and to keep from getting bored.
Cardio 3-30-15
Boxing cardio - 50 mins
Always a challenge after leg day ! should I change that ? what say you ?
Boxing cardio - 50 mins
Always a challenge after leg day ! should I change that ? what say you ?
Rep Range week 3-31-15
Chest/shoulders
Bench press
180 x 9
180 x 9
180 x 9
180 x 9
*narrowed my grip on these and tried to get a better squeeze at top
Incline db bench press
60 x 12
60 x 12
60 x 10
Cable X-over
25 x 15
35 x 15
havent done these in a LONG time !
Powertec press
125 x 9
125 x 9
125 x 8
125 x 8
Seated bent over db laterals
35 x 12
35 x 12
35 x 12
Db hammer front raise
15 x 15
15 x 15
RI's - 3 mins
* I did not get one minute of sleep last night and i could tell it made a difference.
Chest/shoulders
Bench press
180 x 9
180 x 9
180 x 9
180 x 9
*narrowed my grip on these and tried to get a better squeeze at top
Incline db bench press
60 x 12
60 x 12
60 x 10
Cable X-over
25 x 15
35 x 15
havent done these in a LONG time !
Powertec press
125 x 9
125 x 9
125 x 8
125 x 8
Seated bent over db laterals
35 x 12
35 x 12
35 x 12
Db hammer front raise
15 x 15
15 x 15
RI's - 3 mins
* I did not get one minute of sleep last night and i could tell it made a difference.
Cardio 4-1-15
Boxing cardio - 2 hrs !!
April fools !! 50 mins as always
Boxing cardio - 2 hrs !!
April fools !! 50 mins as always
No sleep = BRUTAL
Rep Range 4-2-15
Back/ abs /arms
Rack deads
225 x 9
225 x 9
235 x 9
245 x 9
Wide grip Pulldowns
125 x 12
125 x 12
130 x 12
T bar rows
100 x 10
95 x 13
Kneeling cable crunches
105 x 9
105 x 9
105 x 9
105 x 9
95 x 12
95 x 12
95 x 12
85 x 15
85 x 15
Pm workout
Drag curls
55 x 9
55 x 9
60 x 9
60 x 9
3d single arm cable curls
15 x 12
15 x 12
15 x 12
https://www.youtube.com/watch?v=-wf_e_6NBGE
start at around 3:20 mins in.
Single arm Plank curls
25 lbs - Right arm - 13
Left arm - 10
22.5 lbs - Right arm - 13
Left arm - 10
https://www.youtube.com/watch?v=Fqw7jmeonXc
about the 6 min mark.
Triceps pressdown
55 x 9
55 x 8
55 x 8
55 x 7
https://www.youtube.com/watch?v=dvmP9Hgu0lU
about the 5 min mark
Overhead db triceps extension
45 x 12
50 x 12
50 x 12
Triceps kickbacks
20 x 15
25 x 15
RI's
3 mins everything except abs.
abs were 1 min RI's
Back/ abs /arms
Rack deads
225 x 9
225 x 9
235 x 9
245 x 9
Wide grip Pulldowns
125 x 12
125 x 12
130 x 12
T bar rows
100 x 10
95 x 13
Kneeling cable crunches
105 x 9
105 x 9
105 x 9
105 x 9
95 x 12
95 x 12
95 x 12
85 x 15
85 x 15
Pm workout
Drag curls
55 x 9
55 x 9
60 x 9
60 x 9
3d single arm cable curls
15 x 12
15 x 12
15 x 12
https://www.youtube.com/watch?v=-wf_e_6NBGE
start at around 3:20 mins in.
Single arm Plank curls
25 lbs - Right arm - 13
Left arm - 10
22.5 lbs - Right arm - 13
Left arm - 10
https://www.youtube.com/watch?v=Fqw7jmeonXc
about the 6 min mark.
Triceps pressdown
55 x 9
55 x 8
55 x 8
55 x 7
https://www.youtube.com/watch?v=dvmP9Hgu0lU
about the 5 min mark
Overhead db triceps extension
45 x 12
50 x 12
50 x 12
Triceps kickbacks
20 x 15
25 x 15
RI's
3 mins everything except abs.
abs were 1 min RI's
Cardio 4-3-15
Boxing cardio - 50 mins .
Boxing cardio - 50 mins .
weigh in 4-4-15
173.5 lbs
gained 5.5 lbs in 5 weeks. Ill take some measurments next week . i can tell my waist is bigger but i still have definition in the abs
173.5 lbs
gained 5.5 lbs in 5 weeks. Ill take some measurments next week . i can tell my waist is bigger but i still have definition in the abs
Cardio 4-5-15
Moving things around a little this week. Usually do legs on Sunday but went for cardio today.
Boxing cardio - 50 mins
Moving things around a little this week. Usually do legs on Sunday but went for cardio today.
Boxing cardio - 50 mins
Good vids !!! Nice job on gaining 5lbs and still keeping the washboard
Thanks !
He seems to know what he is talking about so i am giving some of his ideas a go !
Doing legs today with my new workout partner.
Picked up this flak vest at a garage sale for less than $2. Weighs like 9 lbs I think. a little extra resistance here and there.
Picked up this flak vest at a garage sale for less than $2. Weighs like 9 lbs I think. a little extra resistance here and there.
SHOCK Week 4-6-15
Legs
Powertec Squats / leg press
220 x 10 / 180 x 10
220 x 10 / 180 x 10
220 x 10 / 180 x 10
Leg press dropset
180 x 10
160 x 8
SLDL / leg curl
180 x 10 / 57.5 x 10
180 x 10 / 57.5 x 10
180 x 10 / 57.5 x 10
Leg curl dropset
57.5 x 10
47.5 x 8
Standing calf raise / seated calf raise
315 x 10 / 135 x 10
315 x 10 / 135 x 10
315 x 10 / 135 x 10
Seated calf raise drop set
135 x 10
125 x 8
Kneeling cable crunch / hanging knee raise
100 x 10 / 25 x 10
100 x 10 / 25 x 10
100 x 10 / 25 x 10
Kneeling cable crunch drop set
100 x 10
90 x 8
Wrist rollups
25 lbs 10 each direction
RI's - 1 min or less
Legs
Powertec Squats / leg press
220 x 10 / 180 x 10
220 x 10 / 180 x 10
220 x 10 / 180 x 10
Leg press dropset
180 x 10
160 x 8
SLDL / leg curl
180 x 10 / 57.5 x 10
180 x 10 / 57.5 x 10
180 x 10 / 57.5 x 10
Leg curl dropset
57.5 x 10
47.5 x 8
Standing calf raise / seated calf raise
315 x 10 / 135 x 10
315 x 10 / 135 x 10
315 x 10 / 135 x 10
Seated calf raise drop set
135 x 10
125 x 8
Kneeling cable crunch / hanging knee raise
100 x 10 / 25 x 10
100 x 10 / 25 x 10
100 x 10 / 25 x 10
Kneeling cable crunch drop set
100 x 10
90 x 8
Wrist rollups
25 lbs 10 each direction
RI's - 1 min or less
SHOCK Week 4-7- 15
Chest/delts/tris/abs
Incline db bench / bench press
55 x 10 / 140 x 10
55 x 10 / 140 x 10
55 x 10 / 140 x 6+2
* narrowed my grip on the barbell bench
Incline db bench press drop set
55 x 10
45 x 8
Seated bent over db laterals / Powertec press
30 x 10 / 95 x 10
30 x 10 / 95 x 10
30 x 10 / 95 x 10
Powertec press drop set
95 x 10
75 x 7
Triceps pressdown / Overhead db triceps extension
45 x 10 / 40 x 10
45 x 9 / 40 x 10
40 x 8 / 40 x 10
Triceps pressdown dropset
35 x 10
25 x 8
* hard to believe how much lighter i have to go since changing the way i do these.
Kneeling cable crunches / hanging knee raises
100 x 10 / 25 x 10
100 x 10 / 25 x 10
100 x 10 / 25 x 10
Kneeling cable crunch drop set
100 x 10
90 x 8
RI's
1 min or less
Chest/delts/tris/abs
Incline db bench / bench press
55 x 10 / 140 x 10
55 x 10 / 140 x 10
55 x 10 / 140 x 6+2
* narrowed my grip on the barbell bench
Incline db bench press drop set
55 x 10
45 x 8
Seated bent over db laterals / Powertec press
30 x 10 / 95 x 10
30 x 10 / 95 x 10
30 x 10 / 95 x 10
Powertec press drop set
95 x 10
75 x 7
Triceps pressdown / Overhead db triceps extension
45 x 10 / 40 x 10
45 x 9 / 40 x 10
40 x 8 / 40 x 10
Triceps pressdown dropset
35 x 10
25 x 8
* hard to believe how much lighter i have to go since changing the way i do these.
Kneeling cable crunches / hanging knee raises
100 x 10 / 25 x 10
100 x 10 / 25 x 10
100 x 10 / 25 x 10
Kneeling cable crunch drop set
100 x 10
90 x 8
RI's
1 min or less
Cardio 4-8-15
Boxing cardio - 50 mins
Boxing cardio - 50 mins
