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  #61 (permalink)  
Old 11-20-2006, 05:07 AM
BTH BTH is offline
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11/12/06:

Full Squats:
90x2
110x1
130x2
150x1 < 3" short of all the way down
150x5 < 3" short of all the way down
145x5rx5s < all the way down

Pullovers:
40x1
45x8
45x8
45x7

SLDL:
40X2
110X2
160x1
170x8
170x8
170x5

Calf Raise:
40x2
110x2
130x15
135x10
135x11
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  #62 (permalink)  
Old 11-21-2006, 04:52 AM
BTH BTH is offline
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11/21/06:

4 mile run in 32:45
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  #63 (permalink)  
Old 11-22-2006, 04:30 AM
BTH BTH is offline
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11/22/06:

Bench Press
60x3
90x2
130x2
145x5
150x5
150x5
150x3

Lying Triceps Ext:
60x2
70x5
75x7
75x5
75x4
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Last edited by BTH; 11-22-2006 at 04:38 AM.
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  #64 (permalink)  
Old 11-24-2006, 09:03 AM
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11/24/06:

Deadlift:
130x2
160x1
200x1
230x5
235x5
240x5
241x7
240x4

Bent Over Row:
130x1
170x1
170x1
180x7
180x6
180x6

Curl:
90x10
90x8
90x5
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  #65 (permalink)  
Old 11-25-2006, 09:17 AM
BTH BTH is offline
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3 mile run in 31:20
Note: all the runs previously listed as 4 miles are actually 3 miles. Remeasured it today.
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  #66 (permalink)  
Old 11-26-2006, 06:52 AM
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11/26/06:
Morning wt: 186#
60 min workout

Mil Press:
40x2
60x1
80x2
90x3
105x5
105x5
100x3
90x4

Rear Delt Row:
90x1
110x1
130x6rx2s
130x5rx3s

Cuban Rotations:
40x1
45x1
50x8
50x7
45x6
40x6

Side Lat Raise:
25x1
30x6rx2s
30x5rx3s
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  #67 (permalink)  
Old 11-28-2006, 05:40 AM
BTH BTH is offline
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11/28/06:

Full Squats:
40x2
110x1
130x2
150x5rx3s
150x4

Perpendicular bench Pullovers:
40x1
50x8rx4s

SLDL:
130X2
150X2
170x8rx3s

Calf Raise:
80x3
110x3
150x10rx3s
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  #68 (permalink)  
Old 11-28-2006, 06:04 AM
jproudj jproudj is offline
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Are you sure you need to do 21 sets just for shoulders?
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  #69 (permalink)  
Old 11-28-2006, 06:30 AM
mitchcumstein mitchcumstein is offline
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Lol. I think alot of those were warmup sets. Just out of curiosity, what are your goals? If its adding lean muscle youre gonna have a hard time doing that with all the long distance running you do.
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  #70 (permalink)  
Old 11-29-2006, 03:10 PM
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11/29/06:

Decline Bench Press:
90x1
110x1
130x1
150x5
155x4
155x5
155x5
155x3
130x6
110x7

Standing Triceps Ext:
40x2
55x5rx2s
50x5rx2s
long rest
50x6
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  #71 (permalink)  
Old 11-29-2006, 04:12 PM
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Quote:
Originally Posted by jproudj View Post
Are you sure you need to do 21 sets just for shoulders?
Some are warmup sets. I just started this routine, and want to see how it works.
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  #72 (permalink)  
Old 11-29-2006, 04:15 PM
BTH BTH is offline
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Quote:
Originally Posted by mitchcumstein View Post
Lol. I think alot of those were warmup sets. Just out of curiosity, what are your goals? If its adding lean muscle youre gonna have a hard time doing that with all the long distance running you do.
I need the cardio, I am 51, and it is actually not that much running. My goals are to add strength, and also increase cardiovascular fittness. I am only running 2x per week, and 3 miles each time. Also, if you look at my log, the weights are going up each week.
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Last edited by BTH; 11-29-2006 at 04:22 PM.
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  #73 (permalink)  
Old 12-02-2006, 11:44 AM
BTH BTH is offline
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12/2/06:

Deadlift:
130x1
160x1
200x1
230x1
240x8
240x8
240x5

Bent Over Row:
130x2
180x8 (not quite high enough)
170x8rx3s

Reverse Curl:
40x6
60x3
70x8
70x10
75x3
70x6

Note: I have had a forearm injury near the elbow since Sometime around April or May, and have not been able to do any working sets of the Reverse Curl without pain until today. I would say the injury is about 90% healed and improving. It stopped getting better until I started doing the exercise with several rubberbands at the end of the fingers, and opening up the hand (or just using self resistance with the other hand). I do both hands this way, but the injury is in the right side. I have been doing this exercise for about 5 sets 20 reps per set, and 3x per day.
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  #74 (permalink)  
Old 12-04-2006, 05:53 AM
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12/4/06:

Seated 80 degree overhead press:
40x2
80x1
110x2
105x3
100x4
100x4
100x2

Rear Delt Row:
80x1
110x2
120x5
130x5rx4s

Cuban Rotations:
40x1
45x5
50x5
45x5
45x5
45x4

Side Lat Raise:
25x2
25x6
25x6
25x5
25x6
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  #75 (permalink)  
Old 12-06-2006, 06:06 AM
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12/6/06:

Full Squats:
110x1
130x2
150x5rx3s
150x4

Pullovers:
40x1
55x5rx5s

SLDL:
130x2
150x2
175x8
175x8
175x4

Calf Raise:
130x2
155x10
155x9
155x10
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  #76 (permalink)  
Old 12-09-2006, 09:06 AM
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12/9/06:

Bench Press:
110x1
130x1
155x4
150x4
150x5
150x2
130x5

Lying Triceps Ext:
40x1
60x1
70x5rx4s
70x3
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  #77 (permalink)  
Old 12-16-2006, 09:02 AM
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12/16/06:

Deadlifts:
125x12
125x10
165x6
200x3
225x1
240x5rx4s

Bent Over Row:
130x5
170x1
175x5rx5s

Curl:
40x10
90x8rx3s
90x4
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  #78 (permalink)  
Old 12-18-2006, 05:53 AM
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12/18/06:

Mil Press:
55x10
70x6
85x3
95x1
105x3
100x5
100x3
100x5
100x3

Rear Delt Row:
65x10
85x6
105x3
130x5rx5s

Side Lat Raise:
25x3
35x5rx5s
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  #79 (permalink)  
Old 12-22-2006, 10:22 AM
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12/22/06:

Full Squats:
75x10
100x6
120x3
135x1
150x5rx3s
150x4

Pullovers:
40x1
60x5
55x8rx3s

SLDL:
80x10
120x6
160x1
180x5rx5s

Calf Raise:
80x12
115x6
120x3
165x10rx3s
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  #80 (permalink)  
Old 12-23-2006, 10:36 AM
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Decline Bench Press:
80x10
110x6
130x3
130x8
130x8
130x5

Flat Bench Press
110x6

Standing Triceps Extension:
60x5rx3s
60x3
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