Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

Chrisco915's "I'm so old I have to write it down" Training Log

Chrisco915

Chrisco915

Banned
Hello all.

It appears that in my advancing age I must now log my workouts so I can accurately gauge my progress. LOL. I am 39, 240lbs, 6' tall, left my right ACL in the War, am a HIT trainer and am on HRT.

So instead of playing the Dating Game information profile .............Lets begin.

10/13/08 - 11:30am - Lunch Break - Family Fitness

Incline DB curls - 30lbs(12), 45(7)drop 25(5)drop 15(5)
Ez Bar curls - 75(12), 95(9), 115(7) R/P(2)- 1 sec pause at flexion point
Preacher Curls - 85(10), 105(7)drop 85(3)drop 65(4)- 1 sec pause at flexion point
Reverse Grip Cable curls - 50(12), 60(10), 70(8)

10/13/08 - 4:30PM - Family again

Incline Press - 185(15), 245(10), 315(5)drop 225(5)drop 135(6)
Hammer presses - 2pl/s(10), 3pl/s(6) R/P(3)
Incline DB Flys - 60(10), 80(7)drop 40(5)drop 25(4)
Cable crossover - 60(12), 60(11) - 2 sec pause at flexion point
 
10/15/08 - 11:30AM - Lunch - Family Fitness

My schedule is very busy this week and have to do legs during two lunch breaks...today and tomorrow.

Standing Calves - 225(15), 315(10), 405(7) R/P(4)
Seated Calves - 3pl(15), 4pl(11), 5pl(7)drop 3pl(6)drop 2pl(5)
Calf Press - 300(15) R/P(8) R/P(6)
Leg Curl - 90(12), 105(9), 120(6)drop 60(5)drop 30(4)
Standing Single Leg Curl - 50(10), 50(10), 50(8)

Quads tomorrow.
 
10/15/08 - 11:30AM - Lunch - Family Fitness

Leg Ext - 120(15), 180(10), 220(7)drop 120(6)drop 60(5)
Squat - 135(20), 225(12), 315(7)drop 225(5)drop 125(6)
Leg Press - 5pl/s(10) R/P(7) R/P(5)

Lunch is definitely no enough time to do quads......but to be honest.......I am feeling rather fried sitting at my deck right now.
 
10/17/08 - 11:30am - Lunch Break - Family Fitness

Rope Pushdowns - 80(15), 120(12), 150(8)drop 100(6)drop 50(6)
Rope Ext - 80(12), 120(7) R/P(4) R/P(2)
Lying Ext - 75(15), 95(11), 125(7) w/close grip (7)
Reverse Grip - 60(12), 80(10), 100(8)drop 50(4) drop 30(6)
 
Let's talk inconsistant logging shall we????

10/18/08 - 8:00am - Family Fitness

Stiff Arm pulldowns - 50lbs(15 reps), 70(10), 80(8) R/P(2)
Hammer Pulldowns - 4 plates(15 reps), 6(7)drop 4(5)drop 2(5)
BB Rows - 225lbs(12 reps), 315(7)drop 225(5)drop 135(6)
T-Bar Rows - 4pl/s(15 reps), 6pl/s(7)drop 5(5)drop 4(4)drop 3(6)
DB Rear Delts - 30(15), 45(8) - Pause at flexion point for 2 count
Hyper extensions - 35(10), 35(10)
1/4 Deads - 225lbs(15), 315(12), 405(7)
Reverse wrist curls - 50lbs(10), 50(9) - Pause for 2 count at top
Wrist curls - 80lbs(10), 80(10) - Pause for 2 count at top
 
10/20/08 - 11:45am - Lunch Break - Family Fitness

Incline DB curls - 30lbs(12), 40(9), 50(6)drop 25(3)drop 15(4)
Ez Bar curls - 75(12), 95(10), 115(7) R/P(3)- 1 sec pause at flexion point
Preacher Curls - 80(12), 100(9), 110(7)drop 85(3)drop 65(4)- 1 sec pause at flexion point
DB Concentration curls - 30(12), 30(10) R/P(3)
 
10/20/08 - 4:30PM - USA Fitness

Hammer Incline Press - 2pl/s(15), 3pl/s(10), 4pl/s(6)drop 2pl/s(5)drop 1pl/s(6)
Decline Presses - 225(12), 315(6) R/P(3)
Incline DB Flys - 60(12), 80(7)drop 40(5)drop 25(4)
Cable Crossover - 65(11), 65(10) - 2 sec pause at flexion point
 
10/21/08 - 11:30am - Family Fitness

Standing Calves - 225(15), 365(10), 455(6) R/P(4)
Seated Calves - 3pl(15), 4pl(11), 5pl(7)drop 3pl(6)drop 2pl(5)
Calf Press - 300(17) R/P(7) R/P(6)
Leg Curl - 90(12), 105(9), 120(7)drop 60(5)drop 30(5)
Standing Single Leg Curl - 50(10), 50(10), 50(8)

10/21/08 - 4:30PM - USA Fitness

Leg Ext - 120(15), 180(10), 225(7)drop 120(6)drop 60(6)
Squat - 225(15), 315(8), 405(5)drop 225(5)drop 125(6)
Hack Squat - 3pl/s(7) 2pl/s(4) 1pl/s(3)
 
10/23/08 - 11:30am - Family Fitness

Rope Pushdowns - 80(20), 120(15), 160(7)drop 100(6)drop 50(6)
Rope Ext - 80(15), 120(8) R/P(6) R/P(2)
Hammer Seated Dips - 2pl(25), 4pl(12), 6pl(7) R/P(3)
Cable Kickbacks - 30(15), 45(10)drop 25(4) drop 15(6)
 
10/24/08 - 11:30am - Family Fitness

Military Press - 135(20), 185(12), 225(7), 275(4)drop 185(3)drop 135(4)
Lat Raises - 30(12), 40(7)drop 25(5)drop 15(3)
Cable Side Raises - 40(9), 20(5), 15(3)
BB Shrugs - 225(15), 315(10) 405(6)
 
10/25/08 - 8:00am - Family Fitness

Stiff Arm pulldowns - 50lbs(15 reps), 70(12), 90(7) R/P(2)
Hammer Pulldowns - 4 plates(15 reps), 6(7)drop 4(5)drop 2(5)
Yates BB Rows - 225lbs(12 reps), 315(7)drop 225(5)drop 135(6)
T-Bar Rows - 4pl/s(15 reps), 6pl/s(7)drop 5(5)drop 4(4)drop 3(6)
DB Cable Delts - 40(9), 40(8) - Pause at flexion point for 2 count
Hyper extensions - 35(10), 35(10)
1/4 Deads - 225lbs(15), 315(12), 405(7)
Reverse wrist curls - 40lbs(10), 40(9) - Pause for 2 count at top
Wrist curls - 80lbs(10), 80(10) - Pause for 2 count at top
 
Chrisco915 said:
10/24/08 - 11:30am - Family Fitness

Military Press - 135(20), 185(12), 225(7), 275(4)drop 185(3)drop 135(4)Lat Raises - 30(12), 40(7)drop 25(5)drop 15(3)
Cable Side Raises - 40(9), 20(5), 15(3)
BB Shrugs - 225(15), 315(10) 405(6)
Click to expand...

I'm really impressed with your military press strength. Are you doing those strictly or push pressing?
 
10/27/08 - 11:30am - Family Fitness

BB Curls - 45(20), 65(15), 85(7)drop 65(4)drop 45(6) - 2 sec negatives on all reps.
Incline DB curls - 30(15), 45(7)drop 25(4)drop 15(5) - 2 sec negatives on all reps.
Preacher Curls - 80(15), 120(7) R/P(2) - 2 sec negatives on all reps.
Hammer Rope curls - 100(7), 100(6)drop 50(5) 25(5) - 2 sec negatives on all reps.
 
10/27/08 - 4:30PM - Family Fitness

Incline Press - 135(15), 185(12), 225(10), 315(5)drop 225(5)drop 135(6)
Hammer Presses - 2pl/s(10), 3pl/s(5) R/P(3)
Incline DB Flys - 60(12), 80(8)drop 40(5)drop 25(4)
Cable Crossover - 70(11), 70(8) - 2 sec pause at flexion point
 
10/28/08 - 11:30am - Family Fitness

Standing Calves - 225(15), 315(15), 405(8)drop 225(8)drop 135(8)
Seated Calves - 3pl(15), 4pl(11), 5pl(8) R/P(6) R/P(5)
Calf Press - 300(15) R/P(11) R/P(6)
Leg Curl - 75(15), 120(9), 135(5)drop 75(5)drop 45(5)
Standing Single Leg Curl - 60(10), 60(9), 60(8)
 
10/29/08 - 11:45am - Family Fitness

Leg Ext - 120(15), 195(10), 240(7)drop 120(6)drop 60(6)
Leg Press - 4pl/s(15), 6pl/s(8), 7pl/s(5) R/P(2)
Hack Squat - 3pl/s(7) 2pl/s(4) 1pl/s(3)
 
Okay.............I have been HIT training for quite some time and had great success. But........I was talking to a friend of mine that ws a big BB in the 80s, is a personal trainer at our gym and runs a Crossfit class. we were just babbling about training principle and reps ranges when we both started in on varying rep ranges for growth stimulation. Anyway we talk about mixing up reps for different fiber stimulation and i started thinking about trying something a little different for me training wise.

My usual training week goes like this:
Chest/Bis
Legs
Off
Shoulders/Tris
Back
Off
Repeat

Again the usual Yates training priciple applied usually. But.........how about just rep range workouts...? Like so....

Chest/Bis - 3 x 15-20
Legs - 3 x 10-12
Off
Shoulders/Tris - 3 x 6-8
Back - 3 x 15-20
Off
Chest/Bis - 3 x 10-12
Legs - 3 x 6-8
Off
Shoulders/Tris - 3 x 15-20
Back - 3 x 10-12
Off
and so on....

So the sets would be on a three day cycle while the bodyparts remain on a 4 day cycle thus each body pary would continually have rep range changes.

Anyone ever try this?
 
10/31/08 - 11:45am - Family Fitmess

DB Press - 40(20), 40(20), 40(20) - 45s next
Mammer Lat Raises - 40(20), 40(18), 40(17)
Cable Side Raises - 15(20), 15(18), 15(18)
DB Shrugs - 60lbs(20), 60(20) 60(20) - 65s next
 
Okay everybody. Let's show some support for the 500 Word Essay Contest again. I am floored by the lack of voters each months and its about time we make a push to show MD and the powers that beis contest is a well received. There are a number of good entries this month(yes....your's truly has even submitted one). So get your butts over there and see what the MD members have on their minds this month. Thanks for your support. LOL

http://forums.musculardevelopment.com/showthread.php?t=44945
 
Okay.....another workout adjustment again.

11/03/08 - 11:45am - Family Fitness

40 Minutes on the treadmill.....no incline 3.5 rate

11/03/08 - 4:30am - Family Fitness....new heavy, medium, light routine. 6-8reps/10-15reps/20-40reps

Incline Press - 275(7), 275(6), 275(6)
Hammer press - 2pl/s(11), 2pl/s(10), 2pl/s(10)
Incline DB Flys - 50(12), 50(12), 50(11)
Cable Crossovers - 40(21), 40(20), 40(19)
Incline DB curls - 45(7), 45(7), 45(6)
EZ Bar Curl - 75(11), 75(10), 75(9)
Preacher Curl - 50(20), 50(19), 50(17)
 
Okay everybody. Let's show some support for the 500 Word Essay Contest again. I am floored by the lack of voters each month and its about time we make a push to show MD and the powers that be this contest is a well received. There are a number of good entries this month(yes....your's truly has even submitted one..Chrisco915....To Schmoe or Not to Schmoe.....). So get your butts over there and see what the MD members have on their minds this month. Thanks for your support. LOL

http://forums.musculardevelopment.com/showthread.php?t=44945

Re-entered due to poor spelling and grammar in the first..........jeeeeez...that was ugly. LOL. Never type one thing and talk another thing on the phone at the same time.
 
11/05/08 - 4:30PM - Family Fitness

Squat - 315(8), 315(6), 315(5)
Leg Press - 6pl(15), 6pl(13) 6pl(11)
Leg Ext - 120(12), 120(10), 120(9)
Leg Curl - 90(12), 105(9), 105(8), 10597)
Standing Single Leg Curl - 40(12), 40(10), 40(10)
Standing Calves - 225(15), 335(12), 335(12), 335(11)
Seated Calves - 3pl(15), 3pl(14), 3pl(12)
Calf Press - 200(20), 200(17), 200(16)
 
DB Military Press - 135(7), 135(6), 135(6)
Lat Raises - 35(12), 35(10), 35(9)
Rear Delt Cables - 35(17), 35(15), 35(15)
DB Shrugs - 125(8), 125(9) 125(8)
Traps UPS - 20(20), 20(18), 20(17)
Pushdowns - 175(8), 175(6), 175(5)
Extensions - 105(12), 105(10), 105(10)
Seated Rope Ext - 60(20), 60(17), 60(16)
 
Okay...enough of the Ascending Volume training....................back to Yates HIT.

12/05/08 - Family Fitness - Lunch Break

Military Press: 135lbs(15), 185(12), 225(7)drop 185(4)
Seated Lateral: 25lbs(15), 35(10), 35(8) - 1 sec pause at top of motion
Cable lateral: 15lbs(20), 45(8) - 1 sec pause at top of motion
DB Shrugs: 100lbs(15), 125(10) - 2 sec pause at top of motion
 
12/05/08 - Family Fitness - After work.

Pushdowns: 80(15), 100(12) 120(8)drop 70(4)
Lying Extensions: 75(12), 125(8) SS w/close grip(8)
Reverse Grip: 60(7) drop 45(5)
 
12/06/08 - Family Fitness - Lunch Break

Hammer Pulldowns: 90(15), 140(12), 180(8) R/P(3)
BB Rows: 205(12), 245(8)drop 135(8)
DB One Arm Row: 125(15/side)
Overhand Cable Row: 160(12), 190(8)
DB Rear Delts: 35(11), 35(10)
Rear Delt Cables: 30(8), 30(7)
Hyper Ext: 35(12)
1/4 Deadlifts: 315(10), 365(8)drop 225(8)
 
LOL......NO HOMO.

12/09/08 - Family Fitness - 4:30PM

Incline Press: 185(12), 225(10), 275(6)drop 135(6)
Hammer Press: 70/s(10), 90/s(7) R/P(4)
Incline DB Flys: 60(10), 80(8)drop 40(5) - 2 sec pause at the flexion point
Cable Crossovers: 60/s(8) R/P(4) - 2 sec pause at the flexion point
Incline DB Curls: 30(12), 45(8)drop 25(5)
EZ-Bar Curl: 85(9), 105(6)drop 85(3)
Single Arm Preacher Curl: 50(8)
 
12/10/08 - 11:30am - Family Fitness

Standing Calves - 225(15), 315(12), 405(8)drop 225(8)drop 135(8)
Seated Calves - 4pl(10) R/P(4)
Calf Press - 400(7)drop 300(4)
Leg Curl - 90(12), 105(9), 120(7)drop 60(5)drop 30(5)
SLDL - 185(12), 225(10)
Standing Single Leg Curl - 60(7)drop 40(4)
 
You must log in or register to reply here.

Similar threads

T
Test, Mast, HGH, Insulin Log
Replies
1
Views
518
the_alcatraz
the_alcatraz
Jayne Scott
My Home Leg Workout Routine
Replies
16
Views
2K
Jayne Scott
Jayne Scott
Jayne Scott
Shoulders and Arms Home Workout
Replies
16
Views
2K
Jayne Scott
Jayne Scott
Jayne Scott
Upper Body Home Workout
Replies
15
Views
2K
Jayne Scott
Jayne Scott
Jayne Scott
Full Body HIIT Home Workout
Replies
14
Views
2K
Jayne Scott
Jayne Scott
Top Bottom