Cannon454 Journal

RE: Cannon454 Journal (Cannon454)

Tue, 22 Nov 2005 13:40:30 GMT

TUESDAY::

I am helping a friend move tonight so I go to the gym durring my lunch break.

45 minutes on the treadmill.. It was a good run.

RE: Cannon454 Journal (Cannon454)

Tue, 22 Nov 2005 13:39:03 GMT

LAST WEEK:: I did cardio x4 2x bike 2x treadmill and did arms and chest ( traffic was too heavy on friday to get to the gym and still meet for dinner). Also this journal has been suffering because I am currently in process of moving and well.. I forgot.

MONDAY ::
Lateral Arm Raises
8 @ 15 pounds
8 @ 15 pounds
8 @ 15 pounds
8 @ 15 pounds

Frontal Arm Raises
8 @ 45 pounds
8 @ 45 pounds
8 @ 45 pounds
8 @ 40 pounds

Military Press ( Machine - Perside ) ICARAN
8 @ 25 pounds
6 @ 35 pounds
8 @ 40 pounds
8 @ 40 pounds

Lat Pull Downs
8 @ 160 pounds
8 @ 170 pounds
8 @ 150 pounds
8 @ 140 pounds

Shoulder Shrugs
8 @ 100 pounds
8 @ 100 pounds
8 @ 100 pounds
8 @ 100 pounds

Seated Rows
8 @ 160 pounds
8 @ 170 pounds
8 @ 150 pounds
8 @ 140 pounds

Then 45 minutes on the treadmill.

RE: Cannon454 Journal (Cannon454)

Tue, 15 Nov 2005 18:42:44 GMT

I was going to wait out and hold off on cardio and was hoping to be able to drop weight but today I weighed in at 206 and while I am stedily gaining strength I am not happy with my weight gain so.

Today I spent 35 min on the treadmil and got 4 miles in. I am also going to return to my fitday journal. I seem to have unwanted calories in my diet somewhere and need to flush them out.

RE: Cannon454 Journal (Cannon454)

Tue, 15 Nov 2005 18:35:14 GMT

Arms

Standing Curls ( Bent Bar )
8 @ 85 pounds
8 @ 115 pounds
8 @ 105 pounds
8 @ 105 pounds

Standing DB Hammer Curls
8 @ 30 pounds
8 @ 40 pounds
8 @ 35 pounds
8 @ 35 pounds

Preacher Curls (machine
6 @ 65 pounds
8 @ 55 pounds
8 @ 55 pounds
8 @ 45 pounds

Superman
8 @ 70 pounds
8 @ 70 pounds
8 @ 70 pounds
8 @ 70 pounds

Tri's

Skull Crushers
8 @ 105 pounds
8 @ 115 pounds
8 @ 115 pounds
8 @ 115 pounds

Single Reverse Extensions
8 @ 40 pounds
8 @ 45 pounds
8 @ 45 pounds
8 @ 45 pounds

Pull Downs
15 @ 160 pounds
15 @ 160 pounds
15 @ 160 pounds
15 @ 160 pounds

24min on the bike on hills @L8

RE: Cannon454 Journal (Cannon454)

Fri, 11 Nov 2005 12:32:43 GMT

11.10.08 - ABS & Shoulders

Lateral Arm Raises
8 @ 15 pounds
8 @ 15 pounds
8 @ 15 pounds
8 @ 15 pounds

Frontal Arm Raises
8 @ 45 pounds
8 @ 45 pounds
8 @ 45 pounds
8 @ 40 pounds

Military Press ( Hammer Strength / Weight Per Side )
8 @ 90 pounds
6 @ 100 pounds
8 @ 95 pounds
8 @ 95 pounds

Shoulder Shrugs
8 @ 100 pounds
8 @ 100 pounds
8 @ 100 pounds
8 @ 100 pounds

Weighted Situps :: 4 x 12 @ 15 pounds
Weighted LegRaises :: 4 x 10 @ 15 pounds
Cable Oblique Standing Crunches 4 x 8 @ 140 pounds
Standing Straight Arm PullDowns 4 x 8 @ 70 pounds

RE: Cannon454 Journal (Cannon454)

Tue, 08 Nov 2005 17:06:21 GMT

Floor Press (Bench Press with out the Floor)
8 @ 145 pounds
8 @ 225 pounds
6 @ 275 pounds
8 @ 225 pounds

Inclide DB Press
8 @ 95pounds
8 @ 95 pounds
8 @ 95 pounds
8 @ 95 pounds

Peck Deck
8 @ 150 pounds
8 @ 160 pounds
8 @ 160 pounds
8 @ 160 pounds

Cable Fly's
8 @ 120 pounds
8 @ 120 pounds
8 @ 110 pounds
8 @ 110 pounds

Damn i had a bad day at work... But I was able to get it out in my work out...

RE: Cannon454 Journal (Cannon454)

Tue, 08 Nov 2005 06:45:10 GMT

Arms

Standing Curls ( Straight Bar )
8 @ 85 pounds
8 @ 95 pounds
8 @ 95 pounds
8 @ 95 pounds
8 @ 85 pounds

Standing Hammer Curls ( Rope )
8 @ 85 pounds
8 @ 100 pounds
8 @ 100 pounds
8 @ 100 pounds

Standing DB Curls w/Twist
8 @ 30 pounds
8 @ 40 pounds
8 @ 40 pounds
8 @ 40 pounds

Superman
8 @ 70 pounds
8 @ 80 pounds
8 @ 75 pounds
8 @ 75 pounds

Tri's
Extensions w/ Rope
8 @ 100 pounds
8 @ 110 pounds
8 @ 100 pounds
8 @ 90 pounds

Seated Single DB overhead extensions
8 @ 95 pounds
8 @ 95 pounds
8 @ 95 pounds
8 @ 95 pounds

Single Reverse Extensions
8 @ 40 pounds
8 @ 45 pounds
8 @ 50 pounds
8 @ 50 pounds

Pull Downs
15 @ 160 pounds
15 @ 160 pounds
15 @ 160 pounds
15 @ 160 pounds

RE: Cannon454 Journal (Cannon454)

Tue, 08 Nov 2005 06:36:14 GMT

FRIDAY Shoulders & Abs

Lateral Arm Raises
8 @ 15 pounds
8 @ 15 pounds
8 @ 15 pounds
8 @ 10 pounds

Frontal Arm Raises
8 @ 35 pounds
8 @ 45 pounds
8 @ 45 pounds
8 @ 40 pounds

Military Press ( Hammer Strength / Weight Per Side )
8 @ 90 pounds
6 @ 115 pounds ( handle was slipping
8 @ 105 pounds
8 @ 105 pounds

Lat Pull Downs
8 @ 170 pounds
8 @ 170 pounds
8 @ 160 pounds
8 @ 160 pounds

Shoulder Shrugs
8 @ 95 pounds
8 @ 95 pounds
8 @ 95 pounds
8 @ 95 pounds

One Arm Rows
8 @ 75 pounds
8 @ 85 pounds
8 @ 75 pounds
8 @ 75 pounds

Reversed Standing Fly's with Cables
8 @ 45 pounds
8 @ 50 pounds
8 @ 50 pounds
8 @ 50 pounds

Weighted Situps :: 4 x 12 @ 15 pounds
Weighted LegRaises :: 4 x 10 @ 10 pounds

RE: Cannon454 Journal (Cannon454)

Thu, 03 Nov 2005 05:57:37 GMT

Chest

Flat DB Press
8 @ 65 pounds ( warm up )
8 @ 100 pounds
8 @ 100 pounds
9 @ 100 pounds ( lat rep killed me )

Inclide Press
8 @ 85 pounds
8 @ 85 pounds
8 @ 85 pounds
8 @ 85 pounds

Cable Flys
8 @ 110 pounds
6 @ 120 pounds ( Started to break form )
8 @ 90 pounds
8 @ 90 pounds

Peck Deck
8 @ 150 pounds
8 @ 150 pounds
8 @ 150 pounds
8 @ 140 pounds

RE: Cannon454 Journal (Cannon454)

Tue, 01 Nov 2005 17:35:55 GMT

Tuesday
::- I went to a diffent location tonight. It's nice to do this to change things up but I also have no Idea how heavy their bars are so my weights may be off by 5 ( on the light side.

Standing Curls ( Bent Bar )
10 @ 75 pounds
8 @ 95 pounds
8 @ 105 pounds
8 @ 115 pounds

Standing DB Hammer Curls
8 @ 35 pounds
8 @ 35 pounds
8 @ 35 pounds
8 @ 30 pounds

Superman ( Had a tough time maintaing good form, the cables aren't infront of a mirror)
8 @ 70 pounds
8 @ 80 pounds
8 @ 75 pounds
8 @ 75 pounds

Standing DB Curls w/Twist
8 @ 35 pounds
8 @ 35 pounds
8 @ 35 pounds
8 @ 30 pounds
8 @ 25 pounds

Tri's
Extensions w/ Rope ( Double top pulley )
8 @ 70 pounds
8 @ 70 pounds
8 @ 80 pounds
8 @ 80 pounds

Incline Skull Crushers
8 @ 95 pounds
8 @ 105 pounds
8 @ 115 pounds
8 @ 115 pounds

Seated Single DB overhead extensions
8 @ 90 pounds
8 @ 100 pounds
8 @ 100 pounds
8 @ 100 pounds

Single Reverse Extensions ( Double Top Pully )
8 @ 30 pounds
8 @ 30 pounds
8 @ 30 pounds
8 @ 25 pounds

Damn I felt terrific tonight a good session. I did eat a good meal before hand though.

Thoughts?

RE: Cannon454 Journal (Cannon454)

Tue, 01 Nov 2005 12:50:02 GMT

Monday ( abs )
Weighted Situps :: 4 x 12 @ 15 pounds
Weighted LegRaises :: 4 x 10 @ 10 pounds
Cable Oblique Standing Crunches 4 x 10 @ 140 pounds
Standing Straight Arm PullDowns 4 x 10 @ 40 pounds

I also walked for about 20 minutes on the treadmill... Jesus I felt horrible.

RE: Cannon454 Journal (Cannon454)

Fri, 28 Oct 2005 15:55:51 GMT

FLOOR PRESS FRIDAYS!!! (Chest Day)

Floor Press (Bench Press with out the Floor)
8 @ 145 pounds
8 @ 225 pounds
8 @ 265 pounds
8 @ 225 pounds

Inclide Press
8 @ 90 pounds
8 @ 90 pounds
8 @ 80 pounds
8 @ 80 pounds

Peck Deck
8 @ 140 pounds
8 @ 140 pounds
8 @ 140 pounds
8 @ 150 pounds ( Thought I could still push it a bit... and I did a solid 8 )

Lower Flys
8 @ 50 pounds
8 @ 50 pounds
8 @ 50 pounds
8 @ 50 pounds

Weight at the end of the Week :: 202

RE: Cannon454 Journal (Cannon454)

Thu, 27 Oct 2005 17:33:52 GMT

SHOULDERS & ABS

Abs
Weighted Situps :: 4 x 12 @ 15 pounds
Weighted LegRaises :: 4 x 10 @ 10 pounds
Cable Oblique Standing Crunches 4 x 10 @ 140 pounds
Standing Straight Arm PullDowns 4 x 10 @ 40 pounds

Shoulders
Lateral Arm Raises
8 @ 15 pounds
8 @ 15 pounds
8 @ 15 pounds
8 @ 10 pounds ( shoulder started hurting )

Lat Pull Downs
8 @ 160 pounds
8 @ 170 pounds
8 @ 160 pounds
8 @ 160 pounds

Military Press ( Hammer Strength / Weight Per Side )
8 @ 45 pounds
8 @ 90 pounds
8 @ 115 pounds
6 @ 120 pounds
8 @ 90 pounds ( did an extra set because I wasn't satisfied )

Shoulder Shrugs
8 @ 95 pounds
8 @ 95 pounds
8 @ 95 pounds
8 @ 90 pounds

In put welcome at all times

RE: Cannon454 Journal (Cannon454)

Wed, 26 Oct 2005 18:46:17 GMT

front

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RE: Cannon454 Journal (Cannon454)

Wed, 26 Oct 2005 18:45:10 GMT

back

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