RE: (jsmallwood2003's journal) MAX-OT 10-1-06
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 10/19/2006 7:43:27 PM
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gzinkl
Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
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You're always being watched around here!!!!!
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"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 10/23/2006 3:47:49 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
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Monday, October 23, 2006
Alright, finally back from the fall break that I so very much needed even though I was still stuck in town due to soccer duties. I now know that there are a few of yall that are looking at this as I figured due to the hits that I've been getting over the past few weeks. Thanks for keeping track on what i've been doing, it makes me want to keep pushing since there are people watching. Today I was almost sprinting to the gym I was so anxious to get back in there and do some work. Last night while sitting at the computer I felt as if my body had so much extra energy that just needed to be released that I wanted to go right then even though I knew nothing would be open for me to get in and workout. Today was an ok day in the gym but like I said, I was looking forward to it and needed the stress relief after some crazy news I got today about my next sport assignment for next semester which is also my last semester in undergrad (THANK GOD!). Here are the lifts for today.
Max-OT warmup and a 1mile run at a 8:00 mile pace after a walk warmup (this was about 5 hours after my initial lift though)
Lat Pull Downs: x4 195lbs, x4 195lbs (next time I'm going down to work on better range of motion and form)
V Bar Pull Downs: x6 180lbs, x5 180llbs
Barball Rows: x4 205, x6 205
Alt DB Curls: x6 45lbDB, x6 50lbDB
Straight Bar Curls: x6 100lbs, x6 100lbs
kind of dissapointed with the arms today but since the days that I took off last week were arm days this doesn't suprise me at all. the straight bar should have been more like 115lbs but my arms were jello by the time I got to it.
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to gzinkl)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 10/25/2006 10:50:54 AM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
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Tuesday, October 24, 2006
Squats: x6 245lbs, x6 245lbs, x6 245lbs (pretty easy)
Leg Press: x6 600lbs, x6 600lbs
SLDL: x6 245lbs, x6 245lbs
Standing Calf Raises: x8 700lbs, x8 700lbs
Seated Calf Raises: x8 180lbs, x8 180lbs
Wednesday, October 25, 2006
Pretty tired today since I had a trip out of town last night for a soccer game and did not get back in until 1 this morning. Then rise and shine early for a meeting and class but at least I got the lift in and am now done for the day other than projects and nap time!
Bench Press: x6 225lbs, x4 225lbs, x5 225lbs
Incline DB: x6 70lbDB, x6 70lbDB (Couldn't get the 75's started, got to get some help next time since this was way too easy)
Dips: x 6 bodyweight+25lbs
Decline Bench: x5 205lbs
Cable Rope Crunches: x12 140lbs, x12 140lbs
Inc. Crunches: x10 35lbs, x10 35lbs
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 10/26/2006 5:49:00 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
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Thursday, October 26, 2006
After not being able to get an early morning lift in due to a presentation I had to give early this morning on AC Joint sprains in the athletic population my day was really lacking the usual energy I have after a good lift! I did however make it to the gym after soccer practice and like my day it was lacking energy but still effective. Anyways, here it is.
Mil Press: x4 165lbs, x3 165lbs (wow, skipping a week of shoulders REALLY REALLY showed)
Seated DB Press: x6 65lbDB, x6 65lbDB
Standing Lat Raises: x6 20lbDB, x6 20lbDB
Barbell Shrugs: x6 365lbs, x6 365lbs
Upright Rows: x8 115lbs, x8 115lbs
Was supposed to do Dead Lifts today but the gym on campus that I went to was in the middle of rush hour and over 40 students were packed onto the main floor so room for me doing deadlifts was out of the question so I substituted the Upright Rows for the traps.
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 10/30/2006 3:32:26 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
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Friday, October 27, 2006
cable pushdown: x6 185lbs, x6 185lbs
skull crushers: x6 60lbs, x6 70lbs
one arm ext: x4 25lbs
bar wrist curls: x8 85lbs, x10 85lbs
DB wrist curls: x8 40lbDBs
Leg raises: x12, x12
cable rope crunches: x8 170lbs, x10 170lbs
Monday, October 30, 2006
Lat Pull Down: x6 180lbs, x6 180lbs (focusing on form)
V Bar Pull Down: x6 180lbs, x6 180lbs
Barbell Rows: x6 205lbs, x6 205lbs
Alt DB Curls: x6 50lbDBs, x6 50lbDBs
Straight Bar Curls: x5 105lbs, x4 105lbs
All done with Max-OT warmup
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 10/31/2006 8:52:48 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
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Tuesday, October 31, 2006
HAPPY HALLOWEEN!
Up bright and early and off to the gym today. I left my journal at home but at least I'm remembering most of what I need to be doing now due to the system being engraved into my brain now! So here it is.
Squats: x6 260lbs, x6 260lbs, x6 260lbs
SLDL: x4 250lbs, x6 250lbs
Leg Press: x6 600lbs, x6 600lbs
Straight Leg Calves: x15 800lbs, x15 800lbs
Seated Calf Raises: x8 180lbs, x8 180lbs
hope everybody had a safe one tonight!
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 1/15/2007 6:41:04 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
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Monday, January 15, 2007
Since the last time I posted was Halloween I guess I should start off with saying that even though I haven't used this journal doesn't mean I haven't been keeping my own as usual. Life got busy and classes got harder but the hard work continued and i've put on about an inch to every major area while managing to keep my BF at 19%. As of last week when I weighed in I was 225lbs. This was a jump of +16lbs since September. This morning I weighed in at 222 and the cutting process has begun! I'll post all of my workouts from last week in this post and then this afternoons workout later this evening when I get back in. My goal for the next 12 weeks will be to drop down to at least 200lbs while maintaining strength and muscle size. I'll be dropping my diet down to around 2600 cals 55%CHO 25%Pro 20%Fat with 2 multi vitamins a day and the recommended use of Hydroxycut Hardcore which I have been taking this past week as well as a 100% whey protein supplementation. The supps I used throughout the gaining process was GNC 100% whey, BSN Cellmass, BSN NO Explode. I won't be posting any pics at least for now.
My nutrition was crap due to a vacation to paris france and then coming home for the holidays. As you'll see over the next few workouts I will quickly get back to business as usual! It was fairly painful the first week back on campus and my energy was shot by my second set. (i know, sad huh)
Monday, January 8, 2007
DB Bench: x12 75lbDBs, x8 75lbDBs, x5 75lbDBs
Lat Pulls: x8 150lbs, x7 150lbs, x7 150lbs
Squats(DEEP!): x12 135lbs, x12 155lbs, x12 155lbs (had a hip flexor injury in November that I'm slowly recovering from)
Mil Press: x8 135lbs, x7 135lbs, x4 135lbs
Straight Bar Curls: x8 95lbs, x5 95lbs
Alt DB Curls: x10 45lbDBs, x8 45lbDBs
Single Arm Overhead Ext: x10 20lbDBs, x8 20lbDBs, x5 20lbDBs
Tuesday, January 9, 2007
walked at a speed of 3.5 and an incline of 3.5 on the treadmill for 40 minutes
Wednesday, January 10, 2007
DB Bench Press: x12 75lbDBs, x10 75lbDBs, x6 75lbDBs
Straight Arm Swimmers(for back): x12 95lbs, x12 110lbs, x10 110lbs
Seated Calf Raises: x15 90lbs, x15 90lbs, x15 90bs
DB Mil Press: x10 50lbDBs, x8 50lbDBs, x6 50lbDBs
Straight Bar Curls: x6 95lbs, x3 95lbs
Alt DB Curls: x8 45lbDBs, x8 45lbDBs
Single Arm Overhead Ext: x10 20lbDB, x10 20lbDB, x7 20lbDB
Thursday, January 11, 2007
Jogged 3 miles on treadmill at 4.5, 5.0 and 5.5 speed and walked .5 miles to warm up and .5miles to cool down for a total of 4 miles.
Friday, January 12, 2007 (took it easy since it was the end of the week)
I had to drive to my parents house so I had to work out there instead of the gym here on campus so I was limited to only upperbody workouts without heavy DBs
Chest warmup=x15 135lbs bench/ x20 20lbDBs flys
Bench: x8 205lbs, x8 205lbs
Bent Over Rows: x12 135lbs, x12 135lbs, x12 135lbs
Standing Mil. Press: x15 90lbs, x10 90lbs, x5 90lbs (went all the way to the chest on downward motion and worked on speed [slow eccentric/fast concentric])
EZ curls: x8 90lbs, x8 90lbs, x8 90lbs
Single Arm Overhead Ext: x10 20lbDBs, x10 20lbDBs, x7 20lbDBs
Upright Rows: x12 90lbs, x12 90lbs, x12 90lbs
Saturday, January 13, 2007
Right now I am currently working as a carpenter on the weekends so saturday will be spent helping a contractor build a house instead of as a cardio day it it would be otherwise. Building houses isn't the lightest of work anyways.
Sunday, January 14, 2007
Everybody needs a day of rest, wether for religion or not!
Monday, January 15, 2007
Feeling great today, the nutrition is finally coming around and i'm energized, no more fatigue or soreness from the previous week and I was looking forward to the gym today on the day off for the holiday. I think the nutrition shows in todays lift if you look at the numbers compared to last monday.
DB Bench: x8 85lbDBs, x8 85lbDBs, x5 85lbDBs
Lat Pull Downs: x10 165lbs, x10 165lbs, x8 165lbs
Squats: x8 185lbs, x8 185lbs, x8 185lbs (extremely low, could have done more but I dont want to overwork my flexors too early)
Mil Press: x8 135lbs, x8 135lbs, x8 135lbs
Straight Bar Curls: x8 95lbs, x8 95lbs
Alt DB Curls: x10 50lbDBs, x10 50lbDBs, x10 50lbDBs
Single Arm Overhead Ext: x12 20lbDB, x12 20lbDB, x12 20lbDB
I really like the full body workout that I've started. I finished up the Max-OT last month and really liked my results but it's time to move on to something I havent tried. Life is one big scientific experiment for me so let me know if you have any input at all about what i'm doing or any tips or suggestions. Hopefully barring time constraints this journal should run through April.
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 1/16/2007 5:18:03 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
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Tuesday, January 16, 2007
Felt awesome today, minor soreness but nothing that kept me from living a normal life! Nutrition was lacking in sufficient calories today since the banks were closed yesterday and I lost my debit card, I had no money to go grocery shopping on, it was quite sad! I've got plenty of groceries now and should have a new debit card by next week so i'm good to go. As for today, I just did 40 min. of cardio, a slight 10 min mile jog, 10 min of moderate ex on elliptical, 10 min of moderate ex on stationary bike, and then a slow jog back on the treadmill for 5 min with a 5 min walking cool down. Of course I stretched pre and post ex!
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 1/17/2007 8:31:04 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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I really liked the Max-OT routine, I finished it up and liked what it did for my mass and strenght but I'm one of those that likes to switch it up every 3 or 4 months since i've only been lifting weights for about a year. I started around November 2005 lifting on a basic machine with multiple functions and then this past summer I started lifting with a friend of mine who was a former college defensive lineman and current correction officer that had alot more knowledge than I did. Since May of 2006 I've been lifting steadily at least 3 times a week if not 5 times a week depending on time constraints and program that I'm using. Since i'm only 21 I figure i've got plenty of growth time until I hit the downhill slide in my later 20's. Right now money is the only thing holding me back from being as big as I'd like to be so I'm shooting for about a weight that I can maintain at around 3000 calories a day and look really good. I've yet to reach that point with my physical appearance so until I get there i'll do the best with the knowledge and money i've got since being a college student isn't the most rewarding when it comes to finances. Hopefully that answers any questions and here's todays sets!
Inc. DB Press: x12 65lbDBs, x12 65lbDBs, x12 65lbDBs
Low Row: x12 180lbs, x12 180lbs, x10 180lbs
Seated Calf Raises: x8 180lbs, x9 180lbs, x12 180lbs (I was cramping really bad and i'm not sure if that was from the cardio yesterday but that caused my results not to be where I'd like them to be!)
DB Mil Press: x12 50lbDBs, x12 50lbDBs, x10 50lbDBs
EZ Bar Curls: x8 95lbs, x6 95 lbs, x8 95lbs (I dont think I pushed myself hard enough on the second set)
Skull Crushers: x6 75lbs, x6 75lbs, x6 75lbs
Inc Crunches: 3x15 no weight (trying to work back into abs and low back since I neglected them for about a month)
Leg Lifts: 3x15
Back Extensions: 3x10
comments, questions, concerns????? let me know!
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to grantoiz)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 1/18/2007 5:10:22 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Alright............what a day. Between my women's studies humanities class today where the extremist left of feminism were discussing the erradication of men and how we're useless to just feeling like crap due to drinking beer as a pre-bed meal (even though i only had two and they were very high class beers!) instead of a protein shake, it's been a challenge. Hopefully i'm back on track for tommorows lift! Anyways, here's what's shaking for today.
5 min. walk warmup on treadmill, a 3 mile jog then a 5 min. cool down. All in all it lasted about 40 minutes I guess. Food was decent today, i'm not enjoying the cutting diet but people are already commenting and it's only been two weeks so I guess i'm doing something right or it's been a while since they last saw me. It'll be worth it come graduation!
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 1/19/2007 3:52:06 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Friday, January 19,2007
It's finally Friday! Felt ok today but not the greatest, good thing it's the weekend! Here's what happened today!
Bench Press: x10 205lbs, x8 205lbs
Inc. Bench: x8 185lbs, x8 185lbs
Thumbs and T's: x10 20lbDBs, x8 20lbDBs (not sure what the exact name of this is, it's a lateral raise then an anterior raise for the shoulders-we just call them thumbs and t's in the athletic training room)
Inc. DB curls: x6 40lbDBs, x6 40lbDBs
Preacher curls: x8 70lbs, x12 70lbs
Single Arm Overhead Ext: x12 20lbDBs, x12 20lbDBs, x10 20lbDBs
Back Ext: 3x15
Leg Lifts: 3x20
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 1/22/2007 3:09:49 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Monday, January 22, 2007
Alright.........feeling extremely tired today even though I got 9 hours of sleep last night. My cousin came home from the military on Saturday afternoon (he's been overseas for 3 years in Germany) so we of course partied like it was our bday which is never good so i'm going to be working myself out of that hole this week. Here's what happened today!
DB Bench: x8 85lbDBs, x8 85lbDBs, x7 85lbDBs
Lat Pulldowns: x10 165lbs, x10 165lbs, x10 165lbs (my forearms are hurting very bad on the ulnar side of both arms towards the distal end, not quite sure what is going on but it's limiting my pulling exercises quite a bit today)
Squat: x4 225, x4 225, x4 225
Mil Press: x10 135lbs, x10 135, x10 135
EZ Bar Curls: x8 90lbs, x4 90lbs, x10 70 lbs (very painful for forearms)
Single Arm Overhead Ext: x12 25lbDB, x8 25lbDB, x6 25lbDB
Back Ext: 3x12 25lbplate weight
Inc. Crunches: 3x15 body weight
Leg Raises: 3x20 body weight (anybody know a way to add weight to this?)
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 1/23/2007 1:00:56 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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I've got a question for anybody that is reading this that might could help out. I'm currently eating around 2600-2700 cals a day but i'm finding it rather hard to get all of the fat in my daily diet. I'm only getting around 10% of my cals from fat and that's not good at all. I'm shooting for a 50% carb, 30% protein and 20% fat. The foods that I'm eating are extremely lean and have little fat in them if any at all. I'm also getting a little bit too much protein but I can regulate that easier than I can fat (at this point I'm at about a 40% protein instead of 30%) As of today what I'm going to eat is 40% protein, 50% carbs and 10% fat. Any help would be appreciated, would putting flax sead oil in a shake be an easy way to combat this. I take EFA pills but they only provide minimal supplementation.
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 1/23/2007 1:11:06 PM
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IBendBarbells
Posts: 5853
Joined: 6/21/2006
Status: offline
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egg whites... That should boost the protein level up just a little.
You can actually buy them in the store in a milk carton.
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 1/23/2007 1:23:41 PM
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jheft
Posts: 3032
Joined: 1/3/2007
Status: online
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Flax seed oil is kinda unstable and needs to be refrigerated. You're better off going with flax seed and grinding it up right before use with a spice grinder or coffee mill. I tried adding flax to my shakes for a few days, but I found it revolting. It imparts the texture of raw egg whites, except gritty. And it gave me burps that tasted like stale fish.
If you're really that low in fat (10% is incredibly low), just add some foods with healthy fats, like nuts or peanut butter. Cook things in olive oil.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to IBendBarbells)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 1/23/2007 3:20:11 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Sounds good guys, I think I'm going to add more peanut butter and an ounce of extra sharp cheddar cheese to my 2nd meal of the day. I added it up on fitday.com and it seems like it is going to work. Now that I've got a menu for week one i'm going to work one up for a second week so the food doesnt get old to me. If anybody likes pasta and chicken, i've got a good recipe if you'd like it, it has 36g carbs, 37g protein and 6gfat. Just pm me if you want it.
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jheft)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 1/23/2007 6:23:16 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Tuesday, January 23, 2006
Alright.......feeling pretty good today, I think i've got the diet down now thanks to the help of a few and fitday.com. Here's what went on at the gym today.
30 min jog at 5.5speed which is about a 11:00 mile pace, also a 5 min. warmup and 5 min. cool down. My hamstrings and quads were a little sore today from the heavier weight in squats yesterday but it was nothing I couldn't work with.
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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RE: (jsmallwood2003's journal) MAX-OT 10-1-06 - 1/24/2007 6:55:06 PM
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jsmallwood2003
Posts: 60
Joined: 6/1/2006
Status: offline
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Wednesday, January 24, 2007
Felt better today in the gym than I have in the last two months. I had plenty of energy even though I'm still only takingin around 2600-2700 cals. I did however change the order of meals to place certain calorie meals in certain meal slots during the day at specific times to see if that would help and it may just be a mental thing but I felt awesome and it showed on the weights. Here they are!
Inc. DB Press: x12 75lbDBs, x12 75lbDBs, x12 75lbDBs
Low Rows: x8 195lbs, x8 195lbs, x8 195lbs (felt like I could do much more)
Seated Calf Raises: x12 180lbs, x12 180lbs, x12 180lbs
DB Mil Press: x12 55lbDBs, x12 55lbDBs, x8 55lbDBs
Conc. Bicep Curls: x12 30lbDB, x12 30lbDB
Hammer Curls: x12 50lbDBs, x8 50lbDBs
Push Downs: x12 120lbs, x12 150lbs, x12 150lbs (alright, i'm not quite sure what was going on with the pulleys, but this is the first time I've done this in this particular gym and the first set was done on one set of cables and the last two were on others. The first was EXTREMELY difficult to do which I was not used to at that weight so I moved to another pulley and it was business as usual but all they had was 150lbs on it so I couldn't go up to my usual 190+ range. I think I'll be using the set I used at first since it was more difficult due to the angle even though it is less weight)
Back Ext: 3x12 25lbplate weight
Inc. Crunches: 3x15
Leg Lifts: 3x25
Comments, Questions, Concerns????
_____________________________
The Main Thing Is To Suffer Without Becoming Discouraged
Persistence and determination alone are omnipotent. The slogan 'press on' has solved and always will solve the problems of the human race.
~Calvin Coolidge
(in reply to jsmallwood2003)
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