GPF Road Recovery

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  1. Day 28
    Rest


  2. Day 29

    Morning Cardio:30:00
    Cal Burn:800

    Bench Press 135x10 225x10 315x5
    I.Bench Press 135x10 135x10 135x10
    Shoulder Machine Press 110x10 140x10 140x10
    TriSet Raises
    Dumbbell Front 20x10 22x10 25x10
    Dumbbell Side 20x10 22x10 25x10
    Dumbbell Post 20x10 22x10 25x10

    Press Downs: 55x10 70x10 70x10
    Shulls: 65x10 105x10
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  3. Day 30
    Cardio: 30:00
    Cal Burns 900

    Arm Machine Bi Curl 125x12, 140x12, 155x12, 170x12, 185x5, 200x5
    Dumbbell Curl 30x10, 35x10, 40x10, 45x10, 50x10
    Incline Dumbbell Curl 20x10 30x10 35x10, 40x10, 45x10
    Back Row Machine 115x10, 130x10, 145x10, 160x10
    Single Arm Row 50x10, 60x10, 70x10, 75x10
    Lat Pull Down 85x10, 115x10 130x10

  4. Day 31
    Cardio: 30:00
    Cal Burns 900


    Rest in the Afternoon

  5. Day 32
    Cardio: 40:00
    Cal Burns 400 (SLOW Cardio)


    Didn't workout Had to sent time with my GF after training some clients
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  6. Weekly Update
    Weight: 232
    Body Fat: 18.5
    Pounds of Fat: 41.79
    Sum of Skinfold: 65
    Lean Body Mass: 190.24
    BMR Set Point: 3967

  7. Day 33
    Cardio: 30:00
    Cal Burns 944

    And Abs in the Morning Legs this afternoon

  8. This week I'll be changing up my routine for a few weeks seeing how my back is feeling almost 100 percent. The training split will be a two a Day 3 upper body and 3 lower body routine. I'm also going to cut back on some of the cardio as well.

  9. Day 34
    Upper Body
    Dumbbell Curl 50x12 60x12 70x12
    Incline Curl Machine 70x10 110x12 130x12
    EZBar Curl 80x12 90x12 90x12

    Lat Pull Down 120x10 150x10 180x10
    Back Pully Machine 120x10 140x10
    Pull ups 1 set of 10

    * I did a set of Abs in between sets



    Ok so I can't edit ok, workout 2 for day 34
    Incline Bench Press 135x10 225x10 225x10
    Chest Press 110x10 210x10 210x10
    Chest Dumbbell Flyes 30x10 40x10 50x10

    I had to cut this short my mom was getting a pacemaker today so I cut my workout short to go go see her

  10. Day 35
    Lower Body
    Leg Press 240x10 260x10 300x10
    Smith Squats 135x10 225x5 225x5 (knees was hurting a little)
    Leg Ex 130x10 150x10 170x10

    * set of abs in between sets
    Cardio 20:00 cal burn 600

  11. Day 36
    Upper Body
    Workout One
    Bench Press 225x10 225x10 315x5
    Chest Press Machine 230x10 250x10 270x10
    Dumbbell Shoulder Press 3x10 50
    Dumbbell Shoulder Raise 3x10 50
    Press Down 3x10 70
    Dips 3x5

    Workout Out 2
    EZBar Curl 3x10 105
    Lying Curl 3x10 52
    Dumbbell Curl 50x10 60x5 70x2
    Standing Lat Pull Down 72 3x10
    Lat Pull Down 140x10 180x10 180x10

  12. Day 37
    Cardio 30:00mins
    Cals Burn 900


    I didn't go to the gym today because of the Toronto warning, I even call my session with some of my clients





    I had to take a few days off, my body was feeling so well, and I got busy with other things that going on in my life, but I'm back at it!!!!!1

  13. Day 38
    Cardio 40:00
    Cals Burn: 900


    Arm Machine (Bi) 140x12 150x12 170x12
    Compound
    Single Arm Machine (Bi) 40x12 50x12 65x12


    Back Seated Row 130x12 160x12 190x12
    Compound
    Lat Pull Downs 130x12 160x12 190x12

    DB single Arm Row 55x12 65x12 75x12
    EZ Bar Curl 4 105x10

  14. Day 38
    Morning Cardio: 30min
    Cals Burns 890


    Bench Press 225x10 315x5 315x5
    Hammer Chest Press 180x10 270x8 270x6
    Hammer Shoulder Press 180x10 270x8 270x4
    Shoulder Press Machine 130x10 150x10 170x10
    Press down 50x10 70x10 90x10

    I was feeling pretty weak to day, I have to leave earlier I was running late for a study group

  15. I took two day off of training (because I lost my workout papers)
    But yesterday I trained at a local LA Fitness that the build around the way from where I live
    Day 39 Chest
    Bench Press 135x10 225x10 315x4
    Incline Bench Press 135x10 225x10 225x10
    Decline Press Machine 180x10 270x10 360x10
    Shoulder Machine Press 130x10 150x10 190x10
    Shoulder Hammer Machine Press 150x10 190x10 210x10
    Ab Chair 1 set of 12 (The gym was closing)


    * I also add Versa-1 with my Anabolic Pump (So Far so Good after a few day I started feeling a looking bigger)

  16. Day 40
    Morning Cardio: 30:00
    Cal burn 850


    Back and Bi
    Arm Machine Bi 150x10 170x10 200x8
    Compound
    Single Arm Machine Bi 50x10 70x10 110x4

    EZbar Curl 105x10 105x10 105x10
    Compound
    Single Arm Dumbbell Curl 20x10 25x10 27x6

    Back Machine Normal Grip 130x10 150x10 170x4
    Compound
    Back Machine Wide Grip 130x10 150x10 170x4

    Dumbbell Bent Over Row 60x10 65x10 70x10
    Compound
    Dumbbell Pull Over 60x10 65x10 70x10

  17. Day 41

    Leg Press 210x10 270x10 310x10
    Compound
    Single Leg Press 210x10 270x10 270x10


    Leg Ex 150x10 170x10 175x10
    Compound
    Single Leg Ex 150x10 150x10 150x10

    Lying leg Curl 110x10 130x10 130x10
    Compound
    Single Leg Curl110x10 130x10 130x10

    Dumbbell SLDL 80x10 90x10 100x10

  18. Day 41

    Leg Press 210x10 270x10 310x10
    Compound
    Single Leg Press 210x10 270x10 270x10


    Leg Ex 150x10 170x10 175x10
    Compound
    Single Leg Ex 150x10 150x10 150x10

    Lying leg Curl 110x10 130x10 130x10
    Compound
    Single Leg Curl110x10 130x10 130x10

    Dumbbell SLDL 80x10 90x10 100x10

  19. Day 42
    Bench Press 225x10 225x10 315x5
    Chest Press Machine 230x10 250x10 270x10 285x10
    Machine Shoulder Press 170x10 190x10 200x10
    Smith Machine Press135x10 225x10 225x10
    Press Down 3x10 100
    Dips 3x10

  20. Day 43 Rest
    Day 44 Rest
    Day 45 Rest

    I had to to get ready for Easter I was in a play :-P

  21. Day 46
    April is SuperSet Month
    Arms

    Consecration curl 40x10 50x10 60x10
    Superset
    Dumbbell KickBack 40x10 50x10 60x10

    Machine Cable Curl 50x10 75x10 110x10
    Superset
    Pressdown 50x10 75x10 110x10

    Incline Machine Bi Curl 100x10 150x10 150x10
    Superset
    Close Grip Bench Press 135x10 155x10 155x10

  22. Day 47
    Leg Ex 110x10 150x10 170x10
    Superset
    Hamstring Seated Curl 110x10 150x10 170x10

    Leg Press 210x10 310x10 390x10
    Superset
    High Leg Press 210x10 310x10 390x10

    Dumbbell Squat 90x10 95x10 100x10
    Superset
    DB Stiff Leg Deadlift 90x10 95x10 100x10

  23. Day 48
    Rest

  24. Day 49

    Chest and Back
    Bench Press 225x10 275x8 315x4
    SuperSet
    Back Machine 135x10 170x10 190x10

    Incline Bench Press 225x10 225x10 275x10
    Superset
    Dumbbell Row 60x10 70x10 75x10

    Shoulder Press Machine 130x10 170x10 190x10

    Dumbbell Shoulder Side Raise 40x10 50x8 60x4

  25. Day 50

    Arms
    EZ Bar Curl
    SuperSet 60x10 90x10 100x10
    EZ Bar Shulls

    Dumbbell Curls 50x10 60x10
    SuperSet
    Dumbbell Kick Backs 3 35x10

    Arm Curl Machine 130x10 170x10 200x8
    Superset
    Tri Pressdown machine 100x10 130x10 130x10

    Hammer Curl Machine 50x10 60x10 70x10
    Superset
    Tri Curl Machine 50x10 60x10 70x10

    Set of Hammer Curls
    70x10 75x10

  26. Day 51
    Leg Ex 110x10 150x10 170x10
    Superset
    Hamstring Seated Curl 110x10 150x10 170x10

    Leg Press 210x10 310x10 390x10
    Superset
    High Leg Press 210x10 310x10 390x10

    Dumbbell Squat 90x10 95x10 100x10
    Superset
    DB Stiff Leg Deadlift 90x10 95x10 100x10

    Squats 225x10 225x10 315x8

  27. Day 52 Rest (miss back and chest day

  28. Day 53

    Arms
    Arm Curl Machine
    130x10 170x10 200x10
    SuperSet
    Pressdown 55x10 55x10 8x10

    Single Arm Curl Machine
    70x10 110x10 130x8
    Superset
    DB Kickback
    25x10 27x10 30x10


    I.Curl
    27x10 30x10 35x10
    superSet
    Dips 10x3

  29. Day 54

    Squats 225x10 275x10 315x8 315x8 405x4
    Leg Press 180x10 270x10 360x10 450x10 540x10 630x10
    Hack Leg Press 270x10 360x10 450x10 540x8
    Leg Ex 150x10 170x10 190x10

    SLDL 70x10 80x10 90x10 100x10
    Leg curl 80x10 110x10 130x10


    I felt great that I was able to do 405 on Squat for four time at LA Fitness, but my back was acting up a little, but I'm good

  30. Day 55

    Rest( taking it easy)
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