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RE: Misanthropy's Journal - 10/22/2003 2:16:13 PM   
Misanthropy


Posts: 1473
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Yep that would be dumbbell. There isnt any good leg equipment at the place i workout. There is leg extension and leg curl and thats it. So im limited by using the dumbbells, which is better than nothing.

< Message edited by Misanthropy -- 10/22/2003 2:17:30 PM >

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RE: Misanthropy's Journal - 10/22/2003 2:24:13 PM   
Marc David


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Status: offline 		Agreed.

As long as the ultimate goal is free weight squats in a rack.. then DB Squats will have to do until the situation changes.

The most important aspect is, you aren't neglecting the leg training. Smile

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RE: Misanthropy's Journal - 10/23/2003 11:55:27 AM   
Misanthropy


Posts: 1473
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		I use to dislike doing legs in the past but i dont mind now. But unlike other muscle groups, the legs are something that still need to be used after a workout. I'm thinking of getting one of those personal transport vehicles that old people use. That way i could drive around instead of walking after a leg day....of course im not going to get one but the idea is nice.

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RE: Misanthropy's Journal - 10/23/2003 12:19:08 PM   
Marc David


Posts: 9129
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Status: offline 		I got this transportation vehicle after a leg day. Best thing is, I can surf the web as well. Smile


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RE: Misanthropy's Journal - 10/23/2003 3:00:16 PM   
Misanthropy


Posts: 1473
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		I felt ill last night so i went to bed earlier than normal (9pm). I got about 10-1/2 hours of sleep. (normal 8 to 8-1/2) Today the extra rest paid off. I felt like i could bite off a chunk of the dumbbells and chew it up. Plus i racked the Decline flat bench machine. Max machine weight in the room is only 200lbs. I will probably outgrow this room in 2 months.

Thursday - Chest

.3 miles run on treadmill @ 8mph.

DB flat bench - 20x50lbs (100lbs total)
Stationary bike (between sets)
Machine fly's - 12x85lbs
Stationary bike (between sets)
Machine decline flat bench - 14x125lbs
Stationary bike (between sets)
DB flat bench - 10x75lbs (150lbs total)
Stationary bike (between sets)
Machine fly's - 10x85lbs
Stationary bike (between sets)
Machine decline flat bench - 10x155lbs
Stationary bike (between sets)
DB flat bench - 9x75lbs (150lbs total)
Stationary bike (between sets)
Machine fly's - 8x105lbs
Stationary bike (between sets)
Machine decline flat bench - 5x200lbs
Stationary bike (between sets)
Tricep pushdown - 8x85lbs

difference from last monday
+2 reps on DB flat bench (first set)
+2 reps on Machine fly's (first set)
+2 reps on Machine decline flat bench (first set)
+2 reps on DB flat bench (second set)
+2 reps on Machine fly's (second set)
+2 reps on Machine decline flat bench (second set)
+2 reps + 20lbs on Machine fly's (third set)
+ 15lbs on Machine decline flat bench (third set)

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RE: Misanthropy's Journal - 10/24/2003 1:56:00 PM   
Misanthropy


Posts: 1473
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		I'm dead tired today. After a long week of work, im beat. I tried to work through the tiredness but to no avail.

Friday - Back

.3 miles run on treadmill @ 9mph.

DB bent over row - 12x50lbs
Stationary bike (between sets)
Wide-Grip Lat Pull - 12x115lbs
Stationary bike (between sets)
Seated Cable Row - 10x115lbs
Stationary bike (between sets)

Thats all i got done before throwing in the towel.

< Message edited by Misanthropy -- 11/7/2003 2:05:32 PM >

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RE: Misanthropy's Journal - 10/27/2003 2:29:37 PM   
Misanthropy


Posts: 1473
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Week 7. I am changing my routine this week and for the next 4 weeks. I am dropping the stationary bike between sets and maxing my first set to 10 reps. I feel im past the initial injury stage so now i can go large in weight in my 2nd and 3rd sets. I still can get injured using large weight but the odds are less now my muscles are in better shape than when i began.

Im going to do what i like to call the "V" routine.

Monday - Chest
Tuesday - Abs and trunk (no weight)
Wednesday - Legs
Wednesday Abs and trunk (no weight)
Friday - Back

I start at the chest and work down towards my legs and return up to my back.

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RE: Misanthropy's Journal - 10/27/2003 2:32:50 PM   
Misanthropy


Posts: 1473
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Monday - Chest

DB Flat Bench - 10x50lbs (100lbs total)
Machine Fly's - 10x85lbs
Decline Flat Bench - 10x125lbs
DB Flat Bench - 9x75lbs (150lbs total)
Machine Fly's - 8x105lbs
Decline Flat Bench - 10x155lbs
DB Flat Bench - 8x75lbs (150lbs total)
Machine Fly's - 4x125lbs
Decline Flat Bench - 6x200lbs

I feel like i got a better pump and workout but i need to go a bit heavier on my second set.

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RE: Misanthropy's Journal - 10/29/2003 3:01:11 PM   
Misanthropy


Posts: 1473
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Wednesday - Legs

Leg Extension - 10x95lbs
Leg Curl - 10x100lbs
Seated DB Calf raise - 20x75 resting on knee (150lbs total)
Leg Extension - 8x140lbs
Leg Curl - 7x120lbs
Seated DB Calf raise - 20x75 resting on knee (150lbs total)
Leg Extension - 5x185lbs
Leg Curl - 6x100lbs
Seated DB Calf raise - 18x75 resting on knee (150lbs total)

I thought i'd switch DB squats with leg curls even though i dislike leg curls. I felt weak doing them so it is a good idea that i switched.

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RE: Misanthropy's Journal - 10/31/2003 1:50:16 PM   
Misanthropy


Posts: 1473
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Friday - Back

Wide-Grip Lat Pulldown - 10x125lbs
Seated Cable Row - 10x125lbs
DB bent over row - 8x75lbs
Wide-Grip Lat Pulldown - 6x155lbs
Seated Cable Row - 7x155lbs
DB bent over row - 6x75lbs
Wide-Grip Lat Pulldown - 4x170lbs
Seated Cable Row - 6x185lbs
DB bent over row - 6x75lbs

I forgot to do my 2 sets of biceps today but oh well, i got a nice secondary workout for them.

My abs are a little blasted from tuesday, so i took thursday off. I got a nice pump from todays workout. I will be racking the machine soon with the lat pull and row. (max 200) I think im making some nice progess in all areas. Since i cut my fat intake, ive noticed my midsection getting tighter.

< Message edited by Misanthropy -- 11/7/2003 2:04:53 PM >

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RE: Misanthropy's Journal - 11/3/2003 2:23:16 PM   
Misanthropy


Posts: 1473
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Monday - Chest

DB Incline Bench - 10x50lbs (100lbs total)
Machine Fly's - 10x95lbs
Decline Flat Bench - 10x140lbs
DB Incline Bench - 6x75lbs (150lbs total)
Machine Fly's - 6x125lbs
Decline Flat Bench - 10x170lbs
DB Incline Bench - 6x50lbs (100lbs total)
Machine Fly's - 4x125lbs
Decline Flat Bench - 6x200lbs

I thought id go a little higher in weight my first set(s) and it paid off. I was totally burned out by the 3rd set. I weighted myself this morning and i came in at 217lbs. I have gained 7 pounds in 7 weeks. So i am burning fat and gaining muscle.

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RE: Misanthropy's Journal - 11/5/2003 2:52:05 PM   
Misanthropy


Posts: 1473
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Wednesday - Legs

Leg Extension - 10x115lbs
Leg Curl - 10x90lbs
Seated DB Calf raise - 18x75lbs resting on knee (150lbs total)
Leg Extension - 10x155lbs
Leg Curl - 8x110lbs
Seated DB Calf raise - 18x75lbs resting on knee (150lbs total)
Leg Extension - 7x185lbs
Leg Curl - 6x130lbs
Seated DB Calf raise - 18x75lbs resting on knee (150lbs total)
Leg Extension - 5x185lbs
Leg Curl - 4x130lbs

I wanted to work my legs a little harder today so i put another set of extension and curl into the mix. .

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RE: Misanthropy's Journal - 11/7/2003 2:03:18 PM   
Misanthropy


Posts: 1473
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Friday - Back

Straight-Arm Pulldown - 10x55lbs
Seated Cable Row - 10x125lbs
Wide-Grip Lat Pulldown - 10x125lbs
Straight-Arm Pulldown - 8x65lbs
Seated Cable Row - 9x155lbs
Wide-Grip Lat Pulldown - 5x155lbs
Straight-Arm Pulldown - 5x75lbs
Seated Cable Row - 6x185lbs
Wide-Grip Lat Pulldown - 4x170lbs

I got tired of doing db rows so i switched it with straight arm pulldowns.

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RE: Misanthropy's Journal - 11/7/2003 6:53:46 PM   
Marc David


Posts: 9129
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Status: offline
quote:

straight arm pulldowns


Is that with the single cable attached? How do you feel it works?

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RE: Misanthropy's Journal - 11/10/2003 12:05:15 PM   
Misanthropy


Posts: 1473
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Yeah single cable, it is the same station where i do lat-pull. It worked pretty well. There were a bunch of sore muscles in my upper back and neck area the next day.

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RE: Misanthropy's Journal - 11/10/2003 2:15:38 PM   
Misanthropy


Posts: 1473
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Monday - Chest

DB Incline Bench - 10x50lbs (100lbs total)
Machine Fly's - 10x85lbs
Decline Flat Bench - 10x140lbs
DB Incline Bench - 9x75lbs (150lbs total)
Machine Fly's - 9x105lbs
Decline Flat Bench - 10x170lbs
DB Incline Bench - 6x75lbs (150lbs total)
Machine Fly's - 6x125lbs
Decline Flat Bench - 9x200lbs

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RE: Misanthropy's Journal - 11/12/2003 2:29:56 PM   
Misanthropy


Posts: 1473
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Wednesday - Legs

Leg Extension - 10x125lbs
Leg Curl - 10x90lbs
Seated DB Calf raise - 20x75lbs resting on knee (150lbs total)
Leg Extension - 10x155lbs
Leg Curl - 10x110lbs
Seated DB Calf raise - 16x75lbs resting on knee (150lbs total)
Leg Extension - 8x200lbs
Leg Curl - 5x140lbs
Seated DB Calf raise - 16x75lbs resting on knee (150lbs total)

< Message edited by Misanthropy -- 11/12/2003 2:30:36 PM >

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RE: Misanthropy's Journal - 11/14/2003 2:16:29 PM   
Misanthropy


Posts: 1473
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Friday - Back

Wide-Grip Lat Pulldown - 10x125lbs
Seated Cable Row - 10x125lbs
Straight-Arm Pulldown - 8x55lbs
Wide-Grip Lat Pulldown - 7x155lbs
Seated Cable Row - 10x155lbs
Straight-Arm Pulldown - 6x65lbs
Wide-Grip Lat Pulldown - 4x170lbs
Seated Cable Row - 5x200lbs
Straight-Arm Pulldown - 4x75lbs

Almost hurt myself today. The Bolt that screws into the top plate on the machine came out while i just started my heavist set of Cable rows. Thats always a fun thing. Well, that makes 3 exercises that i can rack on the machines. Bench, Leg Extension and Cable Row. Lat Pull is close. Only one more week till a week off.

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RE: Misanthropy's Journal - 11/14/2003 2:20:02 PM   
Marc David


Posts: 9129
Joined: 4/6/2003
From: Bay Area -CA
Status: offline 		I'm off this coming week. Smile

You are gonna need more weight soon!

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RE: Misanthropy's Journal - 11/17/2003 1:49:53 PM   
Misanthropy


Posts: 1473
Joined: 10/13/2003
From: Los Banos, CA
Status: offline 		Monday - Chest

DB Incline Bench - 10x50lbs (100lbs total)
Machine Fly's - 10x95lbs
Decline Flat Bench - 10x140lbs
DB Incline Bench - 7x75lbs (150lbs total)
Machine Fly's - 5x115lbs
Decline Flat Bench - 10x170lbs
DB Incline Bench - 5x75lbs (150lbs total)
Machine Fly's - 5x115lbs
Decline Flat Bench - 7x200lbs

This past weekend was very tiring and i didnt get much sleep last night and it showed in my workout today.

< Message edited by Misanthropy -- 11/17/2003 1:52:59 PM >

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