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02-10-2007, 04:12 PM
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2/10
Bench Press: 10x115lbs 8x125lbs 3x135lbs Lat Machine Pull Downs: 15x90lbs 12x105lbs 8x120lbs Single Arm Dumbbell Rows: 15x35lbs 12x40lbs 12x45lbs Dumbbell Shrugs: 15x50lbs 12x55lbs 12x60lbs Incline Dumbbell Press: 15x35lbs 12x35lbs 12x40lbs Dumbbell Press: 15x35lbs 12x40lbs 12x45lbs Shoulder Press: 15x50lbs 12x60lbs 8x70lbs Standing Barbell Curls: 15x45lbs 12x55lbs 12x55lbs 8x60lbs Rope Pushdowns: 15x90lbs 12x100lbs 12x110lbs 10x120lbs Sit ups on decline: 1x20 1x20 1x20 Back is still sore so I am skipping deads and squats until it is back to 100%. Last edited by Keyhole; 02-10-2007 at 04:22 PM. 
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02-13-2007, 05:19 PM
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Bench Press: 10x115lbs 8x125lbs 4x135lbs
Lat Machine Pull Downs: 15x90lbs 12x105lbs 8x110lbs Single Arm Dumbbell Rows: 15x40lbs 12x45lbs 10x50lbs Dumbbell Shrugs: 15x50lbs 12x55lbs 12x55lbs Incline Dumbbell Press: 15x35lbs 12x40lbs 10x50lbs (First time on 50lb dumbbells) Dumbbell Press: 13x40lbs (failed) 12x40lbs 10x45lbs Shoulder Press: 15x50lbs 12x60lbs 7x70lbs Standing Barbell Curls: 15x45lbs 12x55lbs 12x55lbs 8x60lbs Rope Pushdowns: 15x90lbs 12x110lbs 12x110lbs 10x120lbs Sit ups on decline: 1x20 1x20 1x20 Good workout today. Kept my intensity up and a sweat most of the way. Had a home made protein bar prior to my workout which I think helped alot. Last edited by Keyhole; 02-13-2007 at 05:22 PM.
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02-14-2007, 04:14 PM
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25 minutes treadmill
10 minutes elliptical Felt great on the treadmill...as long as my shins feel good tomorrow I am going to start working my way back to running instead of the elliptical.
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02-15-2007, 04:23 PM
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2/15
Seated Leg Press: 15x180lbs 12x200lbs 12x200lbs 12x220lbs Leg curls: 15x90lbs 12x100lbs 15x115lbs Leg Extensions: 15x90lbs 12x100lbs 12x115lbs Seated Calf Raises: 25x70lbs 15x90lbs 15x90lbs 15x115lbs 20 minutes elliptical No squats today. Waiting for my back to heal 100% before I go back to those again. Replaced them with seated leg presses.
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02-16-2007, 09:37 AM
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2/16
30 minutes treadmill 15 minutes elliptical Man there are some weirdo's at the YMCA during the day on weekdays. Usually I don't get there until the "normal" people arrive after work...but what a group of wack jobs that hang out there during the day.
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02-17-2007, 12:43 PM
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2/17
Bench Press: 10x115lbs 8x125lbs 4x135lbs Lat Machine Pull Downs: 15x90lbs 12x105lbs 8x110lbs Deadlifts: 10x135lbs 8x165lbs 6x185lbs Dumbbell Shrugs: 15x45lbs 12x55lbs 12x60lbs Incline Dumbbell Press: 15x35lbs 12x40lbs 10x45lbs Dumbbell Press: 15x40lbs 10x45lbs 7x45lbs Shoulder Press: 15x50lbs 12x60lbs 7x70lbs Standing Barbell Curls: 15x45lbs 12x55lbs 12x55lbs 8x60lbs Rope Pushdowns: 15x90lbs 12x100lbs 12x110lbs 10x120lbs Sit ups on decline: 1x20 1x20 1x20 Well I set a goal when I began to get down to 180lbs by my bday. Today is my birthday and I made exactly 180 today. That's a total of 60lbs I've lost since October. No hanging skin, and no stretch marks. I'm very pleased  Tried NO Xplode for the first time today. A buddy of mine gave me a few scoops. Can't say that I am all that impressed with it, but I will say I walked into the gym jacked up and ready to go. I may need to take a little more to keep that pump up for an hour.
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02-17-2007, 12:47 PM
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Happy
 , Keyhole, and congrats on hitting one of your goals.
__________________
Quit talking about lifting heavy and actually do it.
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02-18-2007, 12:04 PM
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Thanks Hammer! I had a big filet & west Australia lobster tail last night
Delicious!Sunday Weigh in: Weight: 180lbs Body Fat: 14.16% Lean Body Weight: 154.51 So over the last 8lbs I've lost, I have not sacrificed any lean muscle. I am still shooting to get down to ~12% body fat and see how I look and feel. I'd love to be 10% but not sure if I want to go for that and risk the lean muscle mass. Last edited by Keyhole; 02-18-2007 at 08:44 PM.
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02-20-2007, 07:08 PM
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Bench Press: 12x115lbs 10x125lbs 6x135lbs (New PR)
Lat Machine Pull Downs: 15x90lbs 10x105lbs 8x112.5lbs Single Arm Dumbbell Rows: 15x35lbs 12x40lbs 10x45lbs Dumbbell Shrugs: 15x50lbs 12x55lbs 12x55lbs Incline Dumbbell Press: 15x35lbs 12x40lbs 10x45lbs Dumbbell Press: 15x40lbs 12x45lbs 10x50lbs (PR) Shoulder Press: 15x50lbs 12x60lbs 8x70lbs Standing Barbell Curls: 15x45lbs 12x55lbs 12x55lbs 10x55lbs Rope Pushdowns: 15x90lbs 12x110lbs 10x120lbs 6x120lbs (failed on last set) Sit ups on decline: 1x20 1x20 1x20 Not a bad workout...my buddy will be working out with me now. He had a rough day. Hasn't lifted in a very long time and tried to keep up. He learned his lesson. Energy and focus was good today though. Set a couple of PR's.
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02-20-2007, 07:16 PM
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Quote:
Quote:
__________________
The Resident Training Log Ballbuster.
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02-21-2007, 07:49 PM
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2/21
26 minutes treadmill 11 minutes elliptical Picked up some NO Xplode...I know, I know...it's so bad :P I tried some on my last two workouts from a friend, I actually did think it helped. Especially since I do my workouts after 9 hours of work.
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02-22-2007, 05:31 PM
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2/22
Squats: 8x115 8x155 6x185 (good form, didn't hurt my back) Seated Leg Press: 15x180lbs 12x200lbs 10x220lbs Leg curls: 15x90lbs 15x105lbs 12x115lbs Leg Extensions: 15x90lbs 15x105lbs 6x140lbs (decided to go heavy on last set) Seated Calf Raises: 25x70lbs 15x90lbs 15x90lbs 15x115lbs 22 minutes elliptical Overall good workout. I'm going to start going heavy and low reps on my last sets to prepare myself for when I change my workout. 20 minutes elliptical
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02-23-2007, 04:33 PM
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2/23
26 minutes treadmill (first 20 minute no walking run in about 2 months) 14 minutes elliptical Rough day today, way down on energy once I got to the elliptical. But the run was great and my legs still feel good...well except from the squats yesterday
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02-24-2007, 11:45 PM
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2/24
Bench Press: 12x115lbs 5x135lbs 5x135lbs Lat Machine Pull Downs: 12x90lbs 10x105lbs 8x115lbs Single Arm Dumbbell Rows: 15x35lbs 12x45lbs 10x50lbs Dumbbell Shrugs: 15x50lbs 12x55lbs 12x50lbs Dips: 3x10 Incline Dumbbell Press: 15x35lbs 12x40lbs 10x45lbs Dumbbell Press: 15x40lbs 10x45lbs 8x50lbs (PR) Shoulder Press: 15x50lbs 12x60lbs 8x70lbs Standing Barbell Curls: 15x45lbs 12x55lbs 10x60lbs 6x65lbs Rope Pushdowns: 15x100lbs 12x11lbs 12x110lbs 8x120lbs Sit ups on decline: 1x20 1x20 1x20 Good workout, lots of energy. Threw some dips in there today as well.
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