dalej
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Posts: 168
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Post by dalej on Aug 5, 2008 6:07:04 GMT -5
Arrived at gym at 7:45PM - left 9:42PM, temp. was 82 but very humid.
Dumbell bench/punch: 35X12:6/45X10:5/55X10:5/6 0X10
Bench press:135X10/185X5/225X5/ 245X3/135X10
Incline: 95X10/135X10/155X10 Decline: 95X10/135X10/155X10
Pec deck: 50X30/75X20/100X15/115X8
Standing cable fly,double then single:25X10/35X10/45X10
Front dumbell raise: 25X10/30X10/35X10/40X5
Dumbell press: 35X12/45X12/50X12/55X10/6 0X8
Upright row: 50X12/70X12/90X12/100X5
Military press: 95X10/135X10/155X10/175X8 /195X5
Front plate raise:45X15 X 5 Supersetted with Lat machine: 30X10/40X10/50X10/60X8/70 X5
Shrugs: 75X35 X 2/85X30 X 2/90X15/100X10
Felt good after workout - drank 46G protein, showered and got my 6hrs sleep.
Yesterdays food intake:2040 Cal/67g Fat/116G Carb/240G Protein
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Post by bruce63 on Aug 5, 2008 8:19:13 GMT -5
Dale, Ever try sled dragging. It's great for General physical fitness and works the legs like nothing I've seen. I need to drag mine out and start using it again before it starts raining around here. Great workouts by the way.
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dalej
Full Member
Posts: 168
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Post by dalej on Aug 5, 2008 8:42:50 GMT -5
I have been reading about sleds and cross fit and all the other things. There is a whole other world out there now besides OLD SCHOOL GYMS. I am getting educated by the minute. I have an old home made wheel barrow I could make into a sled. I'ma thinkin, Ima thinkin
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Post by bruce63 on Aug 5, 2008 10:40:26 GMT -5
That will work.
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dalej
Full Member
Posts: 168
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Post by dalej on Aug 6, 2008 7:27:30 GMT -5
Arrived at gym 8:15PM finished workout 9:45PM
Hypers:15X2
Wide grip pulldown:60X10/80X10/100X 10/120X10/130X8
Seated rows:80X10/100X10/120X10/ 140X10/160X10/180X8/200X4
Deadlift:135X10/225X10/27 5X5/320X5/345X1
T-Bar row:45X10/70X10/95X10/120 X10/145X6
Close pulldowns:60X10/80X10/100 X10/120X10
Good Morning:135X10/185X10
Rack Pull:225X10/275X10/315X10 /365X10
Drank protien - slept 6.5 hrs-NEW DAY !!
Feel good about my back workout. Dead is coming up.Going to set a # goal for max & reps.
Ate 1960cal yesterday. 52GFat=25%/160carb=21%/25 7protein=54%. FEELIN GOOOOD!!
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Post by al on Aug 6, 2008 12:42:39 GMT -5
I see your one of those guys who does his deadlifts with his back routine. I usually do mine with legs. Killer either way.
Glad to see you're diet is going well.
About goals: Jason, Colleen, and I will start our third annual "Balls to the Wall Until Christmas" challenge after Labor Day. We each set several goals and push/encourage each other to reach them. Why don't you join us?
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dalej
Full Member
Posts: 168
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Post by dalej on Aug 6, 2008 12:56:16 GMT -5
Count me in. I have been looking at CrossFit sites. Looks interesting. I was thinking about possible doing a 4 day in my gym and incorporating CrossFit in as a 2 day thing. This will keep my gym workouts going and give me the cardio I need.
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Post by beardedbob on Aug 6, 2008 18:04:32 GMT -5
If I worked out at the times of night that you do, I'd be up for hours after.. and I don't work out nearly as hard as you...
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dalej
Full Member
Posts: 168
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Post by dalej on Aug 7, 2008 5:29:01 GMT -5
I am out when me head hits the pillow. And usually don't wake up at all.
Late last night - no gym.
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Post by bruce63 on Aug 7, 2008 8:06:59 GMT -5
Dale, Quite a back workout there! You might consider putting you deads after the hypers when you are at your strongest. Everything else is small potatoes compared to deads and heavy squats. Just watch the back on the seated cable rows and t-bar rows cause it may be a little tired when you do deads first. Bruce
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Post by al on Aug 7, 2008 16:17:40 GMT -5
I'm with Bob. If I work out late at night, I get insomnia. Must be genetic.
Bruce had a great idea about the sled pulls, and pulling a loaded wheelbarrow (without the wheels!) with a rope is an inexpensive way to go.
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dalej
Full Member
Posts: 168
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Post by dalej on Aug 8, 2008 5:57:13 GMT -5
Workout started 8:05Pm finished 9:55
Dumbell curl:35X12/45X12/50X10/55 X6 Supersetted with Cable pressdown:30X30/50X25/70X 15/80X12
EZ Curl:75X12/85X12/95X12/10 0X8 Supersetted with Preacher tri:65X30/75X25/85X20/100 X15
Preacher:35X12/45X12/55X1 2/65X10 Supersetted with French curl:75X20/85X20/95X15/10 0X15
Strait bar curl:45X10/65X10/85X10
Dumbell wrist curl:35X10/45X10/55X10
Hack squat: 50X10/70X10/90X10/110X5
Standing calf raise:100X35/150X35/200X2 5
Protein drink & 6 hrs sleep - It's a new day !!
Yesterdays intake:
Calories: 1678 Fat: 56G = 31% Carbs: 149G= 34% Protein: 147G= 35%
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Post by al on Aug 8, 2008 14:00:58 GMT -5
Nice workout and P/C/F ratio.
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Post by bruce63 on Aug 10, 2008 14:53:08 GMT -5
Happy Birthday Dale!
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dalej
Full Member
Posts: 168
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Post by dalej on Aug 11, 2008 6:45:47 GMT -5
Thanks - out late with friends - did not make the gym. Had a real good weekend. Did the best on my food intake ever for a weekend.
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