Time to face the jury (and myself)

[Burner02]

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]

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]

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

 

[Devlin]

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

 

[Pylon]

What did you miss?

 

[Devlin]

The hammer strength high pull downs.

 

[Triple Threat]

Dips
BW x 8, 8, 8

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

 

[gwcaton]

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

 

[Devlin]

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.

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]

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]

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]

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]

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

 

[Devlin]

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]

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

 

[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.

 

[Devlin]

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]

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]

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]

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?

 

[King Silverback]

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]

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]

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

 

[Devlin]

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.

 

[boilermaker]

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

And we've got ringside seats TT!

 

[boilermaker]

We need someone to establish a line. I'll bet on anything that sweats or wears a number.

 

[Devlin]

We need someone to establish a line. I'll bet on anything that sweats or wears a number.

Thinking Arch is the morning line favorite

 

[gwcaton]

Devlin,
whats your diet look like ? where do you get all your energy?!

 

[Devlin]

Devlin,
whats your diet look like ? where do you get all your energy?!

My diet doesn't come close to others on here such as Boiler, Emma, Jodi. Actually bottem line is my diet needs major work, but it has improved. I'm eating more veges, less fat, less junk food, more protein. However, I'm lucky if I get three meals into me a day . For me first "meal" of my day is a nice 20 ounce cup of coffee with cream and sugar That keeps me going until about lunch time and then it a vege platter or brown rice. Dinner usually consists of chicken with more veges.

As for my energy, well think I get my energy from the Bitch in me This week it the PMS that driving me along with other issues that are weighing on me but that another story.

For me, the gym is my place to relax, unwind, work out issues that are on my mind, it also my place to escape from everyday problems. I honestly feel better, more energized after working out guess it a form of the famous runner's high. That feeling is what drives me more than anything. Plus checking out all the eye candy at the gym is always energizing

 

[Triple Threat]

You need to eat! Coffee is hardly a good first meal of the day.