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10-10-2007, 10:49 PM
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#1 (permalink) |
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Sovereign of all the misc
Join Date: Sep 2007
Posts: 15,399
  147284676 |
*** TROJAN WORKOUTS ***
BENCH
135x15 185x10 185x10 185x10 DUMBELL INCLINE PRESS 50x12 55x12 60x12 CABLE CROSSOVER Weight per side 40x10 45x10 50x10 DIPS Bodyweight: 3x10 MEDICINE BALL SITUPS 30 degree incline, 15 lb medicine ball 3x10 MEDICINE BALL OBLIQUE 15 lb medicine ball with partner 10 each side MEDICINE BALL KICK THROW 15 lb medicine ball, 5 reps |
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10-10-2007, 10:50 PM
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#2 (permalink) |
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Sovereign of all the misc
Join Date: Sep 2007
Posts: 15,399
147284676 |
Monday, October 8th: Biceps
Incline Alt. Dumbell Curl Weights are per dumbell
35x12 40x10 45x8 50x6 EZ Bar Curl 115x5 125x5 130x5 135x5 135x5 Rope Hammer Curl 130x5 135x5 145x5 155x5 165x5 Overhead Cable Curl Weights are per side 40x5 50x5 60x5 70x5 80x5 Concentration Curl Weights are per dumbell 30x10 |
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10-10-2007, 10:51 PM
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#3 (permalink) |
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Sovereign of all the misc
Join Date: Sep 2007
Posts: 15,399
147284676 |
Tuesday, October 9th: Calves & Back
Stairmaster
Great Pyramid program setting of 10 the program took 11:17 to complete and my heartrate was between 135 and 142. Estimated calories burned was 104. Leg Press Calf Raise Weight listed is of weight added to machine only 200x20 (toes straight ahead) 200x20 (toes pointed in 200x20 (toes pointed out Seated Calf Raise 300x15 (toes straight ahead) 300x15 (toes pointed in 300x15 (toes pointed out Seated Cable Row 150x12 150x12 150x12 Wide Grip Pull Down (to front) 150x10 160x10 170x10 Bent Over Dumbell Row 155x10 175x10 195x10 Deadlift 245x5 295x5 305x5 315x5 305x5 |
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10-10-2007, 10:52 PM
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#4 (permalink) |
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Sovereign of all the misc
Join Date: Sep 2007
Posts: 15,399
147284676 |
Wednesday, October 10th: Cardio
Stairmaster
Empire State Building program level 10: 20 minutes level 12: 2.5 minutes level 14: 1 minute - finished out workout Total Time: 23.32, estimated calories burned 223 Heartrate: 135-150 Stretching 15 minutes of stretching |
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10-18-2007, 12:50 AM
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#5 (permalink) |
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Sovereign of all the misc
Join Date: Sep 2007
Posts: 15,399
147284676 |
Thursday, October 11th: Cardio
]Stairmaster
Space Needle program level 10: 2.5 minutes level 12: 1.5 minutes level 10: 2.5 minutes level 12: 1.5 minutes level 10: 3+ minutes Total time: 11:17, estimated calories burned 133 Heartrate: 140-156 Stretching 5 minutes Elliptical 10 minutes level 8 - fat burning program estimated calories: 125 Stretching 5 minutes |
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10-18-2007, 12:51 AM
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#6 (permalink) |
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Sovereign of all the misc
Join Date: Sep 2007
Posts: 15,399
147284676 |
Thursday, October 11th: Shoulders
Shoulder Press
135x12 145x10 155x8 165x6 Upright Rows 107x10 112x10 112x10 Superset: Seated Lateral Raise/Bent Over Lateral RaiseWeight is per dumbell 20x10/20x10 20x10/20x10 20x10/20x10 Reverse Cable FlyeWeight per side 20x10 20x10 20x10 |
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10-18-2007, 12:54 AM
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#7 (permalink) |
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Sovereign of all the misc
Join Date: Sep 2007
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147284676 |
Saturday, October 13th: Legs
Squats Parallel
135x10 185x10 225x10 245x10 245x10 135x10 Smith Machine Squats Feet 8-10" in front of body 225x10 265x10 285x10 Romanian Deadlift 155x10 155x10 155x8 Good Mornings 45x30 Leg Extensions 150x10 150x10 150x10 Lying Leg Curl 100x10 100x10 100x10 |
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10-18-2007, 12:55 AM
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#8 (permalink) |
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Sovereign of all the misc
Join Date: Sep 2007
Posts: 15,399
147284676 |
Monday, October 15th: Chest
]Bench
135x10 185x10 225x10 135x20 Incline Flye Weight per dumbell 40x12 40x12 40x12 40x12 Cable Crossover Weight per side 40x12 45x12 50x12 30x20 Wide Grip Bench Press 10 second negative 135x10 |
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10-18-2007, 12:57 AM
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#9 (permalink) |
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Sovereign of all the misc
Join Date: Sep 2007
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147284676 |
Wednesday, October 17th: Back & Abs
]Deadlift
155x10 245x5 295x5 315x5 335x5 Seated Cable Row 155x12 160x12 165x12 Pendlay Rows 155x10 155x10 155x10 Pull Down To Front 155x10 165x10 175x10 Medicine Ball Obliques With training partner, 15 lb medicine ball 10 each direction Reverse Crunch 15 |
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10-19-2007, 01:28 AM
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#10 (permalink) |
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Sovereign of all the misc
Join Date: Sep 2007
Posts: 15,399
147284676 |
Thursday, October 18th: Shoulders
Dumbell Press Weight per dumbell
60x10 65x10 70x10 Shoulder Press 135x10 150x10 165x10 Superset: Seated Lateral Cable Raise/Bent Over Lateral Cable Raise Weight Per side 20x10/20x10 20x10/20x10 20x10/20x10 Short workout... I had planned on doing upright rows but my daughter was getting cold so we decided to call it a day |
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10-20-2007, 05:06 PM
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#11 (permalink) |
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Sovereign of all the misc
Join Date: Sep 2007
Posts: 15,399
147284676 |
Saturday, October 20th: Back
Squats Parallel
135x10 185x10 225x10 255x10 275x10 Smith Machine Squat Feet 8-10" in front of body 235x10 275x10 305x10 Good Mornings 45x15 65x15 85x8 I had to rack the weight after 8 because of a back spasm 85x7 Leg Extensions 150x10 155x10 160x10 Leg Curls 100x10 103x10 106x10 Stretching 5 minutes * Today my back was giving me problems on the third set of squats, and on my final set of good mornings it slipped on me on the 8th rep. I racked the weight and stretched for a few minutes and finished up the set. It is still sore now and I will be keeping an eye on it and taking it easy the rest of the day. |
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10-21-2007, 10:28 PM
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#12 (permalink) |
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Sovereign of all the misc
Join Date: Sep 2007
Posts: 15,399
147284676 |
Sunday, October 21st: Chest
Bench
135x10 185x10 185x12 185x15 Incline Flye Weight per Dumbell 55x12 55x12 55x12 Cable Crossover Weight per side 60x12 65x12 70x12 *My back was still really bothering my today so I decided not to go too heavy on bench and just concentrated on higher reps. Overall I got a great pump from the workout, mostly because of the cable crossovers. |
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10-23-2007, 12:04 AM
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#13 (permalink) |
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Sovereign of all the misc
Join Date: Sep 2007
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147284676 |
Monday, October 22nd: Light Biceps
Incline Alt. Dumbell Curl Weight per dumbell
35x15 35x15 35x15 Hammer Curl Weight per dumbell 50x10 50x10 50x10 High Cable Curl Weight per side 40x10 40x10 40x10 *My back is still all fucked up, and I didn't do much today except play a shitload of NCAA fooball on the PS2 but I thought I should get in for a quick bi workout |
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10-23-2007, 10:35 PM
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#14 (permalink) |
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Sovereign of all the misc
Join Date: Sep 2007
Posts: 15,399
147284676 |
Tuesday, October 23rd: Back & Abs
Today I was forced to take the day off from work again due to my back, so my main concern for today's workout was to try and get it loose enough to actually work
Deadlift 155x5 155x5 Close Grip Pull Down 100x15 100x15 100x15 100x15 100x15 The time between each set was spent stretching and hanging from the pull up bar Abdominal Giant Set: Each exercise was done consecutively with no rest other than moving from exercise to exercise, entire ab workout was one set Reverse Crunch - 15 Crunch -15 Cable Crunch - 15x80 Reverse Crunch - 15 Crunch -15 Cable Crunch - 15x80 Reverse Crunch - 15 Crunch -15 Cable Crunch - 15x80 Reverse Crunch - 15 Crunch -15 Cable Crunch - 15x80 Reverse Crunch - 15 Crunch -15 Cable Crunch - 15x80 (I tried to do oblique crunches as well, but was unable to because of my back) |
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10-24-2007, 11:55 PM
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#15 (permalink) |
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Sovereign of all the misc
Join Date: Sep 2007
Posts: 15,399
147284676 |
Wednesday, October 24th: Shoulders & Calves
Shoulder Press
135x15 135x15 135x15 Seated Lateral Raise Weight Per Dumbell 20x10 20x10 20x10 Reverse Cable Flye Weight Per Side 20x10 20x10 20x10 Smith Machine Seated Calf Raise 235x15 285x15 285x15 285x15 Treadmill 10 Minutes at a speed of 3.5 and an incline of 10 Calories burned: 124 *My back is still a little jacked up, so I went light again and did not do bent over laterals or upright rows. I threw in a little light cardio at the end because I was waiting for Jeri to finish lifting and I haven't done much in the way of physical activity in the last several days. |
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10-25-2007, 11:57 PM
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#16 (permalink) |
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Sovereign of all the misc
Join Date: Sep 2007
Posts: 15,399
147284676 |
Thursday, October 25th: Arms & Abs
Incline Alt. Dumbell Curls Weight per dumbell
35x12 35x12 35x12 SUPERSET: EZ Bar Curl/Skull Crushers 75x12 / 75x12 85x12 / 85x12 95x12 / 95x12 SUPERSET: Cable Pressdown/Cable Hammer Curl 130x12 / 130x12 130x12 / 130x12 130x12 / 130x11 (My son was out with me and made me laugh on one of the last reps of hammer curls and I could not finish the set of 12) High Pulley Cable Curl Weight per side 50x10 50x10 50x10 Ab Giant Set Exercises were done consecutively in a giant set Reverse Crunch - 20 Standard Crunch - 20 Oblique Crunch - 20 per side Cable Crunch - 130x15 *My back is finally starting to get better, and I made it through a full day of work today |
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