OptimusX training log...

[optimusx]

[color=#ff0000]7/20/05 Workout

[/color]Abs/Arms day 12:30-1:15PM

Ab Machine:
110x15
160x12
190x11

Oblique Twist (each way):
160x10
180x10
200x10

Dips: (Where BW=Bodyweight which is 270lbs)
BWx11
BWX11

Pushdown Tri Ext with bar:
100x15
150x10
140x10
130x10
120x10
110x10

Rope Tri Ext:
100x10
150x10
175x10

Rope Bi Curl:
100x10
150x10
140x10
130x9
120x8
110x7

Arm Curl Machine 1-2:
60x10
90x10
120x8


Underhand Forearm:
Olympic Bar+20 x 10

Overhand Forearm:
Olympic Bar+20 x 8

[optimusx]

Sorry for the delay in posting this, it's been a pretty hectic day with meetings, discussions, etc. Needless to say, I'm glad I got my workout done before any of that!

[color=#ff0000]7/21/05 Workout

[/color]Chest/Lats day 11:50-1:40PM

Incline Hammer Bench Press:
90x15
180x12
270x10
350x8

Wide Hammer Chest Press:
180x12
270x10
360x10
410x8

Pec Dec:
190x10
295x10

Assisted Pulldowns (est since it's based on my BW-Assisted poundages):
200x10
218x10
236x8
254x7

Overhead Hammer Pulldowns:
180x10
270x10
320x8

Narrow Pull Down:
140x10
200x8


Scott

[optimusx]

[color=#ff0000]Workout for 7/22/05
[/color]Hams/Calves/Back/Abs 12:30-1:35PM

Good Mornings (In Smith Rack):
50x10
90x10
140x10
190x8

Ham Curls 1-2:
195x10
220x10
285x10

Hip Adduction
185x12
205x10

Seated Hammer rows:
180x10
270x10
360x10
420x7

Shoulder Shrugs(machine):
140x10
200x10
250x8

Seated Rope Pull:
120x10
210x8

Standing Calf Raises:
300x10
405x10
495x10

Today was sort of an abrigged day. I had a late notification of a business meeting, so I had to but my workout short (basically removed the stiff legged deadlift and ab work, plus a set in the Seate Rope Pull). Hopefully next week will be a "normal" week. I can hope

Scott

[jdhdawg]

Scott,

I admire your dedication to lifting. It sounds like your work schedule is somewhat crazy (like mine) but you always seem to get the workouts in. Keep up the hard work & the postings to help those of us needing motivation.

jdhdawg

[loopyrhino2001]

Originally Posted by jdhdawg

I admire your dedication to lifting. It sounds like your work schedule is somewhat crazy (like mine) but you always seem to get the workouts in.

Yeah, I don't understand how he does it. I must not be as good at time management as I thought I was.

[optimusx]

Thanks for the comps guys. As far as scheduling, this is how I see it. Schedule it Most people just don't put it in their daily schedule and let other things take up there time. If someone asks if you're free during your workout time, just say "I've already got something booked from X to Y, can we do it later?" I know that sounds bad, but if it's that important, you'll make it a priority and schedule it. Does this mean I never fudge my workout schedule? No. At times I have to because something has a higher priority and I have no real choice. But 99% of the time, it's not... and now for today's workout ::::


[color=#ff0000]7/25/05 Workout

[/color]Shoulders and Arms 12:00 - 2:00PM

Upright rows:
70x10
120x9
145x7
145x6

Front Shoulder Press:
140x10
190x6
190x4

Reverse Pec Dec (to hit delts):
195x10
280x8

Machine Side Raises:
160x10
190x8

Barbell Curls:
50x9
70x8
80x6

Hammer Curls:
45x10
50x8
55x8

Overhead Tri Extension:
160x10
210x10
260x10
300x10

Tri Pulldown:
110x15
150x12
175x13

SARGPS:
85x10
95x10
110x9


Scott

[brent]

Originally Posted by optimusx

...
this is how I see it. Schedule it Most people just don't put it in their daily schedule and let other things take up there time. If someone asks if you're free during your workout time, just say "I've already got something booked from X to Y, can we do it later?" I know that sounds bad, but if it's that important, you'll make it a priority and schedule it.
...

That's nice and all, but sometimes life really does get in the way. I did have 2 jobs for a couple weeks, then that came to an end. Now I'm moving (which means lots of cleaning on the old place as well as organizing the new condo), and Rob & I have friends in town. I rarely get enough time to even visit the forum, and I have yet to connect a single TV to the cable... These are temporary set-backs, but it shows that at times working out can be impossible.

[optimusx]

Brent> You're right... sometimes it's not possible.. that's why I did qualify the statement .. [Does this mean I never fudge my workout schedule? No. At times I have to because something has a higher priority and I have no real choice.] Sometimes there just isn't enough time. Hopefully though, you'll have some free time in the near future to really get back into the gym!



[color=#ff0000]7/26/05 Workout

[/color]Quad/Calves day 12:00-1:30PM

Squat Leg Press:
270x10
540x10
720x10
860x8

Hack Squat:
140x10
180x10
270x8

Hip Abductors:
130x10
170x10
195x9

Leg Extension:
195x12
285x10

Ham Curl:
195x12
285x10

Seated Calf Raises:
180x15
270x12
360x10
385x8


Scott

[optimusx]

Well a quick gym experience today. Ya know, sometimes you don't really realize how weak you really are till you see a guy that weighs 240 doing good mornings with close to 300 pounds sitting on his back bare without padding. I watched this one gent as he kept adding weight, in the end I had to ask him if it hurt... he basically said, after you've done it as long as I've done it, nah. He went on to tell me a bit of his lifting and how he's scaled back in the last three years. He said he use to do 3 sets of 10 with that weight and would actually pause at the bottom of the motion for a few seconds. I asked him how much he weighed when he was doing that and he responded with 295lbs! So in three years this guy has lost 55lbs and still lifting some serious weight (his legs were pretty awesome IMHO). Anywho, the real killer is that he's 22 Almost 2 years younger than I!


Now for my somewhat pathetic workout for the day

[color=#ff0000]7/20/05 Workout

[/color]Abs/Arms day 12:15-1:35PM

Ab Machine:
110x15
160x12
190x11

Oblique Twist (each way):
160x10
180x10
200x10

Dips: (Where BW=Bodyweight which is 270lbs)
BWx11
BWX11

Pushdown Tri Ext with bar:
110x15
150x10
140x10
130x10
120x10
110x10

Rope Tri Ext:
100x10
150x10
175x10

Rope Bi Curl:
100x10
150x10
140x10
130x10
(4 minute interruption from the guy above which threw off the drop set approach)
120x10
110x10
100x10


Arm Curl Machine 1-2:
60x10
110x8
130x7


Underhand Forearm:
Olympic Bar+20 x 10

Overhand Forearm:
Olympic Bar+20 x 8

Scott

[ethernet_jock]

22 ?!?!?!



dear god... sometimes I wonder why I even try.

[optimusx]

EJ> Don't feel bad bud, imagine how I felt when I learned he was younger than I! But as everyone keeps saying, you can't compare yourself to anyone else. Everyone has their points at which they excel and those that they need improvement in.


[color=#ff0000]7/28/05 Workout

[/color]Chest/Lats day 12:10-1:50PM

Incline Hammer Bench Press:
90x15
180x12
270x10
350x8

Wide Hammer Chest Press:
180x12
270x10
360x10
410x8

Pec Dec:
190x10
295x10

Assisted Pulldowns (est since it's based on my BW-Assisted poundages):
200x10
218x10
236x8
254x7

Overhead Hammer Pulldowns:
180x10
270x10
320x8

Narrow Pull Down:
160x10
200x8


Scott

[ethernet_jock]

Originally Posted by optimusx

EJ> Don't feel bad bud, imagine how I felt when I learned he was younger than I! But as everyone keeps saying, you can't compare yourself to anyone else. Everyone has their points at which they excel and those that they need improvement in.

I know... I know... I've certainly heard that about 500 times as well.

It's just a little hard sometimes not to feel like your 190lb bench press is pretty silly and pointless at the age of 28 when you hear about things like that.

Or for that matter.... guys like you!!

I'm getting much better about that kind of attitude though, much.

Thanks!

[optimusx]

[color=#ff0000]Workout for 7/29/05
[/color]Hams/Calves/Back/Abs 12:30-2:10PM

Good Mornings (In Smith Rack):
50x10
90x10
180x10
230x7

Ham Curls 1-2:
195x15
255x12
270x10
285x10

Hip Adduction
185x12
205x10

Seated Hammer rows:
180x10
270x10
370x10
420x7

Shoulder Shrugs(machine):
140x10
200x10
250x8

Seated Rope Pull:
120x10
210x8

Standing Calf Raises:
300x12
405x12
495x10

Ok, after seeing that younger guy do over 300lbs on the goodmornings, I decided to toughen up a bit and actually try heavier weights (It's not like I couldn't lift more before, it's just it's an odd movement and having that much weight on your shoulders as you bend over is cause for concern). I think I could have done more but I didn't want to push it tooo much, esp when you consider that's almost the same amount of weight I use to do Stiff Legged Deadlifts (which I left off today) I'm considering moving toward a more "powerlifting" style of training for a few months to see how things go... still debating though. My friend keeps egging me on to make the switch. Today he commented that if he were training me to powerlift he'd make me go up in weight to 320 Scary ain't it?

Anywho, weekend's finally here so I get two days off


Scott

[muscle_mastah]

I know a few people who have done very well adding mass and definitely strength on powerlifting routines. It's certainly worth a try.

[glammaman2000]

...are highly reccommended;if you don't have unneccessarily long legs.

[brent]

Originally Posted by optimusx

Brent> You're right... sometimes it's not possible..
...
I have to because something has a higher priority and I have no real choice.] Sometimes there just isn't enough time. Hopefully though, you'll have some free time in the near future to really get back into the gym!
...

Yeah, I've been running myself raged. I haven't been to the gym in weeks, I haven't been on the Internet for about 5 days, and now I'm sick (probably from not getting any rest...) So I really hope you are right, and I can get to the gym soon too!

[optimusx]

Ok, I'm trying something new... wearing weights while I am awake at home. I was starting to wonder if I'd adapt to having say 5 pounds strapped to each of my forearms. The idea is that if my arms adapt to weighing 5 pounds heavier that my curls/shoulder lifts should increase. It's a pretty stupid hypothesis, but I haven't really been able to find any info on the idea, so I'm giving it a try. I can say one thing... it killed my shoulder/arm workout today since I have been trying it since Sunday afternoon. My arms were already a tad beat by the time I entered the gym. And no, I didn't wear the weights into the gym (or the shower , etc... just when I'm around the house).


Anywho here is today's workout. Notice the quick end to the shoulder presses...

[color=#ff0000]7/25/05 Workout

[/color]Shoulders and Arms 12:00 - 2:00PM

Upright rows:
70x10
120x9
145x7
145x5

Front Shoulder Press:
140x10
190x7
190x3

Reverse Pec Dec (to hit delts):
195x10
280x8

Machine Side Raises:
160x10
190x8

Barbell Curls:
50x9
70x8
80x4

Hammer Curls:
45x10
50x8
55x8

Overhead Tri Extension:
160x10
210x10
260x10
300x10

Tri Pulldown:
110x15
150x15
175x13

SARGPS:
85x10
95x10
120x8

Machine Ab Crunch:
110x15
160x12
190x11

Scott

[Mdlftr]

Optimusx,

Wearing weights around could be analogous to "pre-exhaustion", which is the technique (popularized and espoused by Mike Mentzer, among others) whereby the lifter Isolates a muscle with a specific exercise that targets just that specific muscle without too many secondary muscles.


From:
http://weightlifting.cowebz.com/weig...exhaustion.htm

For example, this could be a very targeted exercise such as dumbbell flys. Do a normal workout with a warm up then 3-4 sets.


After move on to a broader exercise such as the flat bench press which mainly targets the chest but also uses the triceps and back muscles. This method of pre exhaustion is a great way to shock a targeted muscle.

=================
Originally, I thought your shoulder presses might have stopped because you were hurting! Personally, I find that I really have to watch shoulders exercise (form, weight) or my front delts start to hurt--and not in a good way. I really need to watch my rotator cuffs and exercise them.

Great blog on your workouts! VERY inspiring! You must be huge by now - 260# at 6' WHOA! Even if your bf is high, as you keep saying , that's still impressive! Combined with the consistency and the poundages--You're way ahead of most of the guys around! I'm around 205-207#, fairly lean, and adding muscle---slooowly. [Up from 195# in 2.5 years -- at age 47, I can't complain! At your age I was around 155#-160#, and I didn't work out at all, except running.]

Since I'm very ectomorphic, I really need to put it all together: form, consistency, food and sleep to make gains.

It's easy to be envious of the "easy gainers" - all those 5'6" to 5'10" guys with long muscle bellies and muscle gaining metabolisms. The catch is, after age 30, then again at 35 and every 5 years after, your metabolism seems to slow down, and it becomes much harder to lose the 'blubber creep"- at least for the easy gainers!

Not that I'm being snarky about it, or anything.....

Keep up the good work!

Mdlftr

[optimusx]

Mdlftr> Thanks for the comps and info. Actually I'm 270 6' right now (depending on the day.. sometimes more, usually never below 270 now though). I've still got a long way to go when you consider most guys look to be my size or larger at lighter weights. I know everyone says to not look at the numbers, but when you stand next to a guy who's 240 and he looks to be 20 lbs heavier than you, you get a little discouraged. But we're all built differently and that's something everyone has to accept at one point or another (unless you're Jay Cutler ..hehe..)

Scott

[optimusx]

[color=#ff0000]8/2/05 Workout

[/color]Quad/Calves day 12:30-2:00PM

Inverted Leg Press:
270x10
540x10
720x10
810x10

Hack Squat:
140x10
180x10
270x8

Hip Abductors:
130x10
175x10
195x9

Leg Extension:
195x12
285x10

Ham Curl:
195x12
285x10

Seated Calf Raises:
180x15
270x12
360x10
385x8


Ended up doing Inverted Leg Preses today instead of the regular Squat Leg Press. It tends to hit more of the glutes and hams than the Squat Leg press and it also puts a tad more strain on the lower back since it doesn't glide as well as the SLP. I actually had every intention on doing some "real" squats today since I have absolutely NO sweep in my quads, but when I was ready to I couldn't find a station open to do so (lame excuse I know). I feel that my legs are really my weekest point since if I cut down I know most of my upper body would look OK, but my legs would look pretty unimpressive. I guess that's why one guy at the gym keeps telling me I have powerlifting legs and not bodybuilding legs ...hehe..

Scott

[optimusx]

[color=#ff0000]8/3/05 Workout

[/color]Abs/Arms day 12:45-1:45PM

Ab Machine:
110x15
160x12
190x11

Oblique Twist (each way):
160x10
180x10
200x10

Dips: (Where BW=Bodyweight which is 270lbs)
BWx11
BWX11

Pushdown Tri Ext with bar:
100x15
150x10
140x10
130x10
120x10
110x10

Rope Tri Ext:
100x10
150x10
175x10

Rope Bi Curl:
100x10
150x10
140x9
130x8
120x6
110x6

Arm Curl Machine 1-2:
80x10
120x8

Arms suffered a bit in the numbers. I'm guessing because they are trying to adapt to me having those 5lb weighs on them off and on throughout the day. Not that that it's a totally bad thing, but I think I'm gonna have to rethink that course of action. It would be THAT bad, but the problem is the way the weight sits on my wrist. If I push the weigh higher on my forearms, they just slip down and are loose. Plus, the closer the weight is to my elbow, the less resistance is placed on my bis, which was part of the goal. Now, if I could find weights that would stay below my wrist I'd start the experiment up again, but until then the only place the weights will go are on my ankles like they were designed to

Scott

[optimusx]

Keeping with the routine...


[color=#ff0000]8/4/05 Workout

[/color]Chest/Lats day 12:15-2:00PM

Incline Hammer Bench Press:
90x15
180x12
270x10
350x8

Wide Hammer Chest Press:
180x12
270x10
360x10
410x8

Pec Dec:
190x10
295x10

Assisted Pulldowns (est since it's based on my BW-Assisted poundages):
200x10
218x10
236x9
254x8

Overhead Hammer Pulldowns:
180x10
270x10
320x8

Narrow Pull Down:
140x10
200x8

Him.. I think it's time for a change up. Nothing really is moving up right now (bodyweight or lifting weight). Not that that's a bad thing. You know you've got it bad when you dream about working out and when you get into bed you have sudden urges to go lift something heavy (read: car, atlas stone, something big). I actually squirrmed in my bed last night for about 40 minutes trying to shake off the "need" to lift something that stress my whole body. Actually typing about it right now is resurfacing that feeling.. oy. Thank God for those long "body" pillows. If it wasn't for the fact that I have a zipped cover on it I think the poor pillow might have been pulled in two (unfortunetly the cover didn't fare as well and the zipper is now shot )

I'm gonna go find something heavy to lift now before I tear up another pillow or something ... laters

Scott

[hulkmuscle]

Sounds like it might be time for a new workout. I'm a big believer in changing every 4-6 weeks. Made my best progress when I started implementing that concept. Again, another Ian King concept, although Steve Holman also advocates it as well.

Remember that changes to your workout not only mean different exercises, but can also include different arrangements of bodyparts, arrangements of sets, number of sets, number of exercises, rep speeds, use of intensity techniques such as dropsets, pre-exhaustion, stage sets, partials, negatives, etc. Keep the muscles guessing!

I'm sure there are differing opinions on this, but I know it has worked for me and kept me fresh. Don't be afraid to experiment.

[glammaman2000]

Hulkmuscle is absolutely right;but I advocate changing routines about every 3mo.because you have to lift MORE WEIGHT with the SAME#of sets&reps to get bigger!People don't like that.It's boring,it hurts&you risk injury.But it's the only thing that works.If you're not an inherently strong person(like me)there's a lot to be said for working the muscle from multiple angles.But the weights still have to GO UP to get results.

[ottomun6]

Originally Posted by optimusx

Mdlftr> ... Actually I'm 270 6' right now (depending on the day.. sometimes more, usually never below 270 now though). I've still got a long way to go when you consider most guys look to be my size or larger at lighter weights. I know everyone says to not look at the numbers, but when you stand next to a guy who's 240 and he looks to be 20 lbs heavier than you, you get a little discouraged. But we're all built differently and that's something everyone has to accept at one point or another (unless you're Jay Cutler ..hehe..)

Scott

270? !!! I'm thinking if you WERE built like Jay Cutler, you probably would scare the poor guy to death! Because of your density and 3 extra inches of height, you would probably weigh in around 350! (And that's not even off-season.)
Scott, are really sure you're not from another planet with a densier gravity? I hear this Clark Kent guy started out that way

[optimusx]

ottomun6> Well, I'm not build like Cutler. And in fact I did double check my weight today. The gym has this nice new fancy scale (read bathroom scale) and it read 255.... well I know I'm not 255. Why do you say? Well the previous scale read 268ish and that was about two weeks ago, whereas my home scale read 269-271 depending on the time of day at the same time. And of course my home scale today read about 272. (I added 10 pound weight and it read 10 pounds heavier.. so I know my home scale is almost 99% right).

Well, I'm not from another planet (though I do act like one sometimes). And I do wish I was built like Cutler... now that would be nice... But I'm still stuck at 18.5" guns :P People like claygrant are catching up on me so I need to start adding inches everywhere...

everyone else> I'm considering the changeup... somedays are better than others... I think wearing those wrist weights messed me up a bit this week... so maybe the numbers will go up soon I think... I think..



Scott

[lewj99]

A little change never hurt anyone...I've been trying some new exercises lately and I think it's helped...plus a friend of mine gave me a pair of dumbbells when he moved so I've been able to lift a bit at home too. In any event changing up your routine might help save a few poor, defenseless pillows.

And I know what you mean about feeling the need to work out...I'm stuck at home today due to a typhoon, nothing to do so I'd love to go to the gym, but it's closed. First Friday I've missed in ages...feels weird not going...man I must be hooked on this now, heh heh...

[optimusx]

Ok, I forgot to post Friday's workout... basically look at the Friday before last and bingo... As for today's workout...


[color=#ff0000]8/8/05 Workout

[/color]Shoulders and Arms 12:05 - 2:00PM

Upright rows:
70x10
120x9
145x7

Front Shoulder Press:
140x10
190x5
190x4

Reverse Pec Dec (to hit delts):
195x10
280x8

Machine Side Raises:
160x10
200x8

Barbell Curls:
50x9
70x8
80x4

Hammer Curls:
45x10
55x8
60x8

Overhead Tri Extension:
160x10
210x10
260x10
300x10

Tri Pulldown:
110x15
150x15
175x13

SARGPS:
85x10
95x10
120x8

Machine Ab Crunch:
110x15
160x12
190x11

Scott

[optimusx]

[color=#ff0000]8/9/05 Workout

[/color]Quad/Calves day 12:20-1:40PM

Squat Leg Press:
270x10
540x10
720x10
860x8

Hack Squat:
140x10
200x10
270x8

Hip Abductors:
130x10
175x10
200x7

Leg Extension:
195x12
285x10

Ham Curl:
195x12
285x10

Seated Calf Raises:
180x15
270x12
360x10
385x8


Scott

[ethernet_jock]

I'm sorry... did that say 860x8 under squat leg press?

are my eyes screwed-up or something?

I remember when I was at a real gym... being so proud of myself for leg pressing about 500 on vert. leg press....

LOL

[optimusx]

Originally Posted by ethernet_jock

I'm sorry... did that say 860x8 under squat leg press?

are my eyes screwed-up or something?

Nope, dunna think so, unless my math is off... 18x45lb (9 on each side)+ 2x25lbs (1 on each side) = 860lbs (not including the actual machine junk that gets carried along). When I use the inverted Leg press (those days when someone is on the squat leg press) , the side bars only hold 8 45 plates each, so I have to use the carriage at the top... which is part of the reason I don't go heavier on it... it's just too much work reaching towards the middle of the machine to pull up 45lb weights when you're done... heck, pulling off 18 45lb plates afterwards is tough enough (especially when the bars are at an incline).

Anywho, everyone is built different.. I've seen guys use insane weight on that machine and the hack squat but only go down three or four inches then back up. I usually keep my arms flat against my chest (imagine as if I were holding a 45lb weight against my chest and that's about where my arms would be) and drop my legs all the way resting on my arms then up. The only reason I have my arms there are to help in case I can't get back up (which hasn't happened yet) and to stabalize those last few reps since I don't use knee wraps. When I do hack squats I break parallel... I've actually have gone down so far that the weight stopped following me down ... or at least it felt like it didn't go any lower..



[color=#ff0000]8/10/05 Workout

[/color]Abs/Arms day 12:20-1:30PM

Ab Machine:
110x15
170x12
190x11

Oblique Twist (each way):
160x10
180x10
200x10

Dips: (Where BW=Bodyweight which is 270lbs)
BWx11
BWX11

Pushdown Tri Ext with bar:
110x15
150x10
140x10
130x10
120x10
110x10

Rope Tri Ext:
100x12
150x10
175x10

Rope Bi Curl:
110x10
150x10
140x9
130x8
120x6
110x5

Arm Curl Machine 1-2:
90x10
130x6


Scott

[optimusx]

[color=#ff0000]8/11/05 Workout

[/color]Chest/Lats day 12:15-2:00PM

Incline Hammer Bench Press:
90x15
180x12
270x10
350x8

Wide Hammer Chest Press:
180x12
270x10
360x10
410x8

Pec Dec:
190x10
295x10

Assisted Pullups (est since it's based on my BW-Assisted poundages):
212x10
230x9
252x8
270x5

Overhead Hammer Pulldowns:
180x10
270x10
320x9

Narrow Pull Down:
160x10
200x8


Slowly forcing myself to lift more of me up on those assisted pullups (was calling them pulldowns, but since I'm pulling myself up.. I guess pullup would be more accurate). I just hate not having the assist bar to help me locate the steps, so for like 3 secs at the end of my last rep I look like a wet noodle swinging trying to find the landing step Other than that, pretty good day.


Scott

[optimusx]

[color=#ff0000]Workout for 8/12/05
[/color]Hams/Calves/Back/Abs 12:20-2:00PM

Good Mornings (In Smith Rack):
50x10
90x10
180x10
240x6

Ham Curls 1-2:
195x15
255x12
270x10
285x10

Hip Adduction
185x12
205x10

Seated Hammer rows:
180x10
270x10
370x10
420x7

Shoulder Shrugs(machine):
140x10
180x10
270x8

Seated Rope Pull:
140x10
220x8
240x6

Standing Calf Raises:
300x12
405x12
495x10

Ab Machine:
110x15
170x12
190x10

Scott

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[color=#ff0000]8/15/05 Workout

[/color]Shoulders and Arms 12:20 - 2:15PM

Hammer Shoulder Press:
90x10
180x10
230x8

Reverse Pec Dec (to hit delts):
195x10
280x8

Machine Side Raises:
160x10
210x7

Barbell Curls:
50x9
70x8
80x4

Hammer Curls:
45x8
55x8
65x5

Overhead Tri Extension:
160x10
210x10
260x10
300x10

Tri Pulldown:
110x15
150x15
185x12

SARGPS:
85x9
95x8
120x7

Machine Ab Crunch:
110x15
170x12
190x11


Had to alter shoulder workout a bit today. The smith machine I use to do my upright rows/front shoulder presses were occupied for the majority of the time I was there, so I figured I'd just go light and add back an older hammer shoulder press. I also finally upped the weight on the Tri Pulldowns. It's not like I couldn't do more weight before.. it's just hard to sneak on a 35lbs plate the stack when owner of the gym isn't looking. I figure he wouldn't mind though considering I found one of his employees placing a 45lb on the seated rope row weight stack Next week I'll try a 45lbs plate instead of the 35lb one. hehe.

It's good to go easy once and a while on a body part. Though the aforementioned employee stated that I don't go all out like he does I guess that's why I'm 270ish and he's 200ish

Scott

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[color=#ff0000]8/16/05 Workout

[/color]Quad/Calves day 12:20-2:00PM

Squat Leg Press:
270x10
540x10
720x10
880x8

Hack Squat:
140x10
200x10
270x8

Hip Abductors:
135x10
180x10
200x7

Leg Extension:
195x12
285x10

Ham Curl:
195x12
285x10

Seated Calf Raises:
180x15
270x12
360x10
385x8


Scott

[optimusx]

[color=#ff0000]8/17/05 Workout

[/color]Abs/Arms day 12:20-1:40PM

Ab Machine:
110x15
170x12
190x11

Oblique Twist (each way):
160x10
180x10
200x10

Dips: (Where BW=Bodyweight which is 270lbs)
BWx11
BWX11

Pushdown Tri Ext with bar:
110x15
150x10
140x10
130x10
120x10
110x10

Rope Tri Ext:
100x12 ---Interrupted by a gent talking about stuff... 4 minutes later...
150x10 ---Still being Interrupted by a gent talking... 5 minutes later...
175x10 --- Thank God he finally went away...

Rope Bi Curl:
110x10
150x10
140x9
130x8
120x6
110x5

Arm Curl Machine 1-2:
90x10
130x6

Underhand Forearm:
Olympic Bar+20 x 10

Overhand Forearm:
Olympic Bar+20 x 8



Much the usual. I think I got everything I planned to get in today (which was nice). Though, as you will note, one guy just kept on going on and on and on about medical/Social Security stuff. While I am glad to oblige with any insight I might have... talking when I'm resting between sets is far more desirable than WHILE I'm doing a set. He's not a bad guy or anything, it's just harder to do a set when you're trying to focus on your lift and not conversation. I guess I could just start wearing my iPod again... but that doesn't stop the deaf guy at the gym from starting up a sign conversation Good workout though.. yup.. pretty good workout indeed.

Scott

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[color=#ff0000]8/18/05 Workout

[/color]Chest/Lats day 12:20-1:50PM

Incline Hammer Bench Press:
90x15
180x12
270x10
350x8

Wide Hammer Chest Press:
180x12
270x10
360x10
410x8

Pec Dec:
190x10
295x10

Assisted Pullups (est since it's based on my BW-Assisted poundages):
212x10
230x9
252x8
270x5

Overhead Hammer Pulldowns:
180x10
270x10
320x9

Narrow Pull Down:
160x10
220x6

Scott

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[color=#ff0000]Workout for 8/19/05
[/color]Hams/Calves/Back/Abs 12:20-2:00PM

Good Mornings (In Smith Rack):
90x10
140x10
180x10
240x6

Ham Curls 1-2:
195x15
255x12
270x10
285x10

Hip Adduction
185x12
205x10

Seated Hammer rows:
180x10
270x10
370x10
420x7

Shoulder Shrugs(machine):
140x10
180x10
270x8

Seated Rope Pull:
140x10
220x8
240x6

Standing Calf Raises:
300x12
405x12
495x10

Ab Machine:
110x15
170x12
190x10

Scott

[optimusx]

[color=#ff0000]8/22/05 Workout

[/color]Shoulders and Arms 12:15 - 2:00PM

Upright rows:
70x10
120x9
145x6

Front Shoulder Press:
140x10
190x5
190x4

Reverse Pec Dec (to hit delts):
195x10
280x8


Barbell Curls:
50x9
70x8
80x5

Hammer Curls:
50x10
60x6
60x5

Overhead Tri Extension:
160x10
210x10
260x10
300x10

Tri Pulldown:
110x15
150x15
175x15

SARGPS:
85x10
95x10
120x7

Machine Ab Crunch:
110x15
160x12
190x11

Scott

[optimusx]

[color=white]For those that PMed me, thanks. I'm still alive and working out, I've just been too busy to post the daily workouts, esp. when you consider they're pretty much the same from week to week. Anywho, I'll try to be better about keeping the thread nice and tidy from now on..... [/color]

[color=#ff0000]8/29/05 Workout

[/color]Shoulders and Arms 12:25 - 2:10PM

Upright rows:
70x10
120x9
145x6
145x7

Front Shoulder Press:
140x10
190x6
100x15

Reverse Pec Dec (to hit delts):
205x10
290x6


Barbell Curls:
50x9
70x8
80x6

Hammer Curls:
50x10
60x6
60x5

Overhead Tri Extension:
160x10
210x10
260x10
300x10

Tri Pulldown:
110x15
150x15
185x15

SARGPS:
85x10
95x10
120x7

Machine Ab Crunch:
110x15
170x12
190x10

Scott