My log

[dlew308]

feel free to add advice/comments

my goal is to keep muscle, lose my bodyfat, i can only 2 see abs.

I was pretty consistent for 2mths before having ill effects from redline in which doctor's orders to not work out for 2 weeks. I was vacationing in Maldives last week, hit the gym twice there, then caught a bad cold and resumed working out 12-13.

Age: 32
Height: 6'
Weight: 202
BF%: ~22-23 (8/13/17/21 skinfold results)

12-13-06

11:30-12:30
incline chest dumbbells 30x10,40x10,45x8,50x6
hammer chest incline 140x6,90x8,90x8
incline shoulders 30x10,35x8,35x6
side raises 10x10,10x8,10x8 per arm (yeah i'm weak there)
triceps extensions 30x10,30x8,30x6
bench dips 8,8,8 (body weight)
incline alternating biceps 30x10,30x8,30x8
concetration curl 30x8,30x6
cable xover chest (to stretch) 30x5,30x5 super slow
cable xover arms (to stretch) 30x5,30x5 super slow

12-14-06
off day, super sore

12-15-06


12-1pm
leg press 180x10,180x10,200x8,230x6
leg ext. 90x10,110x8,130x6
leg curl 50x10,60x8,70x6
lower back ext. 90x10,100x8,110x6
pullups 3
lat down 100x10,110x8,120x6
pullups 1
cable row 100x10,110x8,120x6
calf raise standing 195x15,210x15,225x15
calf raise sitting 135x15,135x15 toes out, 135x15 toes in


12-18-06

11:30-12:30
inclince dumbbell chest 10x35,10x40x10x50,6x55
cable xover chest 10x35,8x50,6x60
shoulder press 25x10,35x8,40x8,40x6
side raise 10x10,10x10,10x10
tricep extension 10x25,8x30,6x35
bench dips 10x8x8 body wt
incline bench barbell bicep curls 25x10,30x8,40x6
preacher bench barbell 10x50,8x50,6x50
1 chin up

 

[dlew308]

11:30-12:30pm
leg press 90x10,200x10,220x8,240x6
leg ext. 100x10,120x8,140x6
leg curl 50x10,70x8,90x6
lower back ext. 90x10,100x8,110x6
pullups 3
lat down 110x10,120x8,130x6
cable row 110x10,120x8,130x6
20mins cardio incline 2.8mph avg

 

[dlew308]

12-22-06

11:30-12:30pm
incline chest dumbbells 25x15,45x10,50x8,55x6
hammer chest decline 90x10,110x8,130x6
rear delt machine 10x5,8x10,6x15
incline shoulders 30x10,35x8,40x6
triceps extensions 25x10,30x8,30x6
bicep curl 25x10
bench dips 10,10,8 (body weight)
20 mins cardio 140avg heart rate
cable xover arms 30x10,40x10,50x8,60x6

 

[dlew308]

12-26-06

11:45-12:45pm
leg press 90x10,200x10,220x8,250x6
leg ext. 110x10,130x8,150x6
leg curl 50x10,70x8,90x6
lower back ext. 100x10,115x8,130x6
pullups 4
lat down 110x10,120x8,130x6
cable row 110x10,120x8,130x6
30mins cardio, HR 140s
weight 199lbs

 

[dlew308]

12-27-06

11:30-12:30pm
incline chest dumbbells 25x10,50x10,55x8,65x6
hammer chest inclide 90x8,90x6,90x6
rear delt 10x10,10x10,10x10
incline shoulders 35x10,35x8,35x6
triceps extensions 25x10,30x8,30x6
bench dips 8,8,6 (body weight)
bicep alt curl incline 25x10,25x10,25x10
preacher curl single arm 25x10,25x8,25x8
20 mins cardio 140avg heart rate6

 

[dlew308]

12-29-06

11:30-12:30pm
leg press 90x10,200x10,220x8,250x6
leg ext. 110x10,130x8,150x6
leg curl 50x10,70x8,90x6
lower back ext. 100x10,115x8,130x6
pullups (underhand) 3
lat down 110x10,120x8,130x6
cable row 110x10,120x8,130x6
30mins cardio, HR 140s

1-2-07
2:30-3:50pm
incline chest dumbbells 35x10,50x10,55x8,60x6
hammer chest decline 90x10,110x8,130x6
rear shoulder machine 40x10,50x8,60x6
incline shoulders 30x10,35x8,40x6
triceps extensions 30x10,30x8,30x6
bench dips 8,8,8 (body weight)
preacher curl single arm 25x10,25x8,25x8
ez bar curl 55x10,60x4,60x4
30 mins cardio 140avg heart rate

1-3-07
11:45-12:30pm
leg press 90x10,200x10,220x8,250x6
leg ext. 110x10,130x8,150x6
leg curl 50x10,70x8,90x6
lower back ext. 130x10,140x8,150x6
assisted pullups 4(90),3(90),3(100)
lat down 120x10,130x4,130x4
cable row 110x10,120x8,130x6
shrugs 55x10,60x10,80x10

 

[dlew308]

1-4-07
11:30-12:30pm
40mins cardio 3mph, treadclimber, 3 HI 1min bursts

1-5-07
weight ~200
11:50-12:40pm
cable chest xover 35x12,50x10,60x8,70x6
incline chest dumbbells 50x10,55x8,60x6
side laterals 15x10,20x8,20x6
incline shoulders 35x10,40x8,45x6
preacher curl single arm 25x10,30x8,35x6
incline curls 25x10,25x6,25x8
underhand pullups 2,1
rope pulldown 50x10,60x10,70x8

 

[dlew308]

1-8-07
11:30-12:30pm
leg press 160x10,240x10,260x8,280x6
leg ext. 130x10,150x8,170x6
laydown leg curl 50x10,60x8,70x6
lower back ext. 110x10,130x8,150x6
assisted wide grip pullups 3(90),2(90)
lat down 110x10,120x8,130x6
cable row 110x10,120x8,130x6
20mins treadclimber 2.5mpg avg, HR140s

 

[dlew308]

1-9-07
11:30-12:30pm
incline chest dumbbells 40x10,55x10,60x8,65x6
hammer wide chest 90x10,110x8,130x6
side lateral raises 15x10,20x8,25x6
incline shoulders 35x10,40x8,45x6
bench dips 10,10,10X(body wt)
cable pulldown 55x10,70x8,80x8
cable xover arms 40x10,50x8,70x6
bicep 1 arm preacher curl 25x10,30x8,35x6

 

[dlew308]

1-10-07
BF 19%
40mins cardio, 3mph avg, treadclimber, 525 calories

 

[dlew308]

1-11-07
11:30-12:30pm
weight 198lbs

lower back ext. 90x10,110x10,130x8,150x6
assisted wide grip pullups 3(90),3(90),2(110)
lat down wide grip 110x10,120x8,130x6, close grip 100x7
cable row 110x10,120x8,130x6
2 pullups
30mins treadclimber 2.8mpg avg
shrugs 90x10,100x8,110x6

 

[dlew308]

1-15-07
12-1pm

incline chest dumbbells 40x10,55x10,60x8,65x6
hammer chest 140x4,140x3,140x3
shoulder press 35x10,40x8,45x6
side lateral raises 12x10,20x10,20x10
bicep 1 arm preacher curl 25x10,30x8,35x6
incline biceps 20x10,20x10,25x8
tricep extension 25x10,30x8,30x6
dips bodywtx4,3,3
underhand chinups 2,2
shrugs 100x10,110x8,120x6

 

[dlew308]

1-16-07
11:40-12:40pm

sore from yesterday, aww yea

41mins treadclimber, 516 cals, 2.20 miles

 

[dlew308]

1-17-07
11:40-12:40

assisted pullups wide 8x(140), close grip 6x(120), wide 3x (120)
lower back ext. 90x10,110x10,130x8,150x6
cable row wide 110x10,120x8,130x6
lat pulldown wide 110x10,close 120x8,wide 130x6
leg press 180x10,220x10,2240x8,270x6
leg ext. 110x10,130x8,150x6
lying leg curl 50x10,60x8,70x6
calf raise standing 210x15,210x15,210x15

 

[dlew308]

1-19-07
11:30-12:30pm

incline chest dumbbells 40x12,55x10,60x8,65x6
hammer chest wide 90x10,110x8,130x6
rear delts 10x10,12.5x8,15x6
shoulder press 35x10,40x8,45x6
side lateral raises 10x10,15x8,20x6
bicep 1 arm preacher curl 25x10,30x8,35x6
shrugs 55x10,60x8,65x6
underhand chinups 2

my right tricep felt like it was gonna turned into a pulled muscle or no seperate exercises for them today.

 

[dlew308]

1-22-07
11:30-12:30pm

bf 21%
weight 198lbs

incline bench db 30x10,55x10,60x8,65x6
delcine hammer bench 90x10,110x8,130x6
cable xover 50x8,50x8,60x6
dips 6,6,4
cable overhead pulldown 50x6,40x8,40x8
cardio 20mins 2.9mph avg

 

[dlew308]

1-23-07
11:40-12:30pm

cardio 35mins
ran out of gas, lack of 1 meal today due to being oncall for work

 

[dlew308]

1-24-07
11:40-12:30pm
bbell rows 30x15,65x10,80x8,100x6 - my first time doing these, started lite
wide grip pullups (assisted) 10(140),8(130),4(120)
close grip pulldowns 120x8,130x6
cable row 120x8,120x8,130x6
1 arm preacher 25x10,30x8,35x6
incline curls 20x8,20x8,20x8
shrugs 55x10,60x8,65x6
15 mins cardio 2.8mph avg treadclimber

 

[dlew308]

1-26-07
11:30-12:30pm

leg press 90x15,220x10,240x8,260x6
leg ext. 130x10,150x8,170x6 - new highs
leg curl 55x10,75x8,95x6
rear delt station 10x10,15x8,20x6
shoulder press (slight incline) 35x10,40x8,50x6 - new high!
front to side raises 10x10,10x8,10x8 - oh the burnnnn
15mins cardio treadclimber

 

[dlew308]

1-27-07
rollerbladed pushing the stroller - casual exercise

1-29-07
11:40-12:30pm
week #2 of new 3 day split routine

cable xover 40x10,50x10,60x8,70x6
incline bench db 60x10,65x6,65x4
bench press 135x6,135x4
cable overhead pulldown 50x10,60x8,60x6
cardio 30mins 2.7mph avg

 

[dlew308]

1-30-07
11:45-12:45pm

finally bought an ipod for the gym, the little shuffle

40mins of mixed HIIT cardio on the treadclimber

 

[dlew308]

1-31-07
11:40-12:30pm

bbell rows 40x12,100x10,110x8,110x6
wide grip pullups (assisted) 10(140),8(130),4(120) slow & ez
close grip pulldowns 100x10,100x8,100x6
cable row 100x10,100x8,100x8
cable xover bicep 30x10 warmup, 40x10,50x8,60x6
1 arm preacher 25x10,30x6,30x4 - arms were dead
incline curls 20x8,20x8,20x8
shrugs 55x10,60x8,65x6
barbell curls (fast/no swinging) 12x40,8x40,8x40 = burn baby burn!

 

[dlew308]

2-2-07
11:40-12:40

rear delt station 10x10,15x8,20x6
shoulder press (slight incline) 35x12,40x10,45x8,50x6
front to side raises 10x10,10x8,10x8 - oh the burnnnn!!!
leg press 90x15,200x10,200x8,200x8
legs weren't happy, i think it's the cardio i do on the treadmaster, switching to eliptical
21mins cardio eliptical

 

[dlew308]

2-4-07

a little rock climbing on my friend's outdoor rock wall during half time

2-5-07
11:40-12:40pm
week 3 of new routine

incline bench db 35x15,60x10,65x8,70x6 <-new high
decline hammer strength bench press 90x10,110x8,130x6
cable xover 50x10,60x8,70x6
dips 4,4,4
cable overhead pull down 50x10,55x8,55x8
cardio 20mins, elliptical

 

[dlew308]

2-7-07
11:40-12:40pm
weight 198lbs
felt unstoppable today...even tho my heartrate felt higher then norm

bbell rows 45x15,95x10,95x8,105x6
wide grip pullups (assisted) 10(140),8(130),4(120) slow & ez
close grip pulldowns 100x10,120x6(plate got stuck underneath 110,110x2),120x6
cable row 100x10,110x8,120x6
bbell preacher 50x10
1 arm preacher dbell 35x5,35x5
shrugs 60x10,65x8,70x6
alt. hammer head curls, fast, 25x10x3
cable xover curls 50x10,60x5.5,50x6
no time for cardio

2-8-07
11:30-12:30pm
40mins cardio, elliptical

 

[dlew308]

2-9-07
11:40:12:40
end of week #3

leg press 90x10,200x10,220x8,250x6
plate loaded squat press 180x10(1/2 reps warm up) 180x10,200x8,210x6
rear delt machine 20x10,30x8,40x6
shoulder press (slight incline) 40x10,45x8,50x8,55x8 <-new high
front to side raise (each hand)10x8x3
20mins cardio

2-10-07
9pm
night time cardio riding the bike around the community

2-12-07
forgot my gym bag/clothes

 

[dlew308]

2-13-07
11:50-12:30pm
week 4 of new routine

incline bench db 40x10,60x10,65x6,65x4 <-less then last week
hammer strength wide bench press 110x10,140x8,160x6
cable xover 50x10,60x8,70x6
dips 4,4,2
cable overhead pull down 50x10,55x8,60x6
cardio 15mins, elliptical
9:30pm
some laps around the block on the bike

 

[dlew308]

2-14-07
11:40-12:30pm

bbell rows 45x10,95x10,95x8,95x6 - took is ez
wide grip pullups (assisted) 10(140),8(130),6(120)
close grip pulldowns 100x10,110x8,120x6
cable row 110x10,120x8,130x6
1 arm preacher preacher 25x10,30x6,30x6
shrugs 60x10,65x8,70x6
cable xover curls 40x10,50x8,60x5
no time for cardio
8:30pm
cardio - rode the bike around 4 laps ~1mile

 

[dlew308]

2-16-07
end of week #4
11:40-12:30pm

hack squat 90x10,110x8,130x6
plate loaded squat press 90x10(warm up),180x10,200x8,220x6
shoulder press 30x10,45x10,50x8,55x6
rear delt machine 12.5sx10,17.5sx8,22.5sx6
front to side raise 10sx10x2,15sx6
no cardio, legs are wobbly

 

[dlew308]

2-19-07
11:00-12:00pm
week 5 of new routine

incline bench db 30x10,60x10,65x8,70x6
fly machine 100x10,115x8,130x6
dips 6,5,6
cable xover 50x10,60x8,70x6
cable pull down 50x10,50x8,60x6
cardio 20mins, elliptical

2-20-07
11:40-12:30pm
cardio 40 mins, ellpitcal

 

[dlew308]

2-21-07
4-5pm

bbell rows 45x15,95x10,105x8,115x6
close grip pulldowns 110x10,120x8,130x6
wide grip pullups (assisted) 5(140),6(130),5(130)
cable row 110x10,120x8,130x6
1 arm preacher preacher 25x10,30x4,6,35x4
shrugs 60x10,65x8,70x6
incline alt. curls 25x10x3
curl 45x1
no time for cardio

 

[dlew308]

2-23-07
end of week #5
11:40-12:30pm

plate loaded squat press 90x10(warm up),200x10,220x8,250x6
leg press 200x10,220x8,250x6
rear delt machine 10sx12,15sx10,20sx8,25sx6
shoulder press 50x10,55x8,60x6
side raise 10sx10,15sx10,20sx6
15mins cardio elliptical

 

[dlew308]

2-26-07
11:30-12:30pm
week 6 of new routine

incline bench db 35x15,60x10,65x8,70x4
hammer strength bench press 110x6x3
cable xover 50x10,60x8,70x6
dips 6,6,6
overhead cable pull down 50x10,55x8,60x6
cardio 15mins, elliptical
2 hand tripcep extension 50x10,55x8,65,6

 

[dlew308]

2-28-07
5am-5:10am
situps

11:40-12:30pm
bbell rows 45x10,95x10,105x8,115x6
wide grip pullups (assisted) 10(160),10(140),8(130)6(120)
straight arm cable pulldown 40x10,50x8,40x10
cable row 110x10,120x8,130x6
1 arm preacher preacher 25x10,30x8,6,35x4
shrugs 30sx10,65sx10,70sx8,75sx6
incline alt. curls 30sx6x3
cable xover curls 40x10,50x8,60x6
no time for cardio

 

[dlew308]

3-2-07
end of week #6
11:40-12:30pm
next week just cardio

plate loaded squat press 90x10(warm up),220x10,240x8,290x6
leg extensions 150x10,170x8,190x6 - legs are dead
seated leg curl 50x10,70x8,90x6
rear delt machine 10sx12,15sx10,20sx8,25sx6
shoulder press 60x10,65x8,70x0,65x0 .... dead
front raise 10sx10,15sx8,20sx6

 

[dlew308]

3-12-07
11:30-12:30pm
week 1

back from a planned week off altho I was sidelined with the flu

incline bench db 35x12,55x10,60x8,65x6
hammer strength bench press 90x10,110x8,110x6
cable xover 50x10,60x8,70x6
dips 6,6,6
cable xover overhead pull down 60x15,70x12,80x8

 

[dlew308]

3-14-07
11:30-12:30pm
happy pi day
i'm still recovering from the flu

bbell rows 45x15,95x10,95x8,105x6
wide grip pullups (assisted) 10(140),10(130),8(120),6(110)
cable row 110x10,130x8,140x6
cable xover curls 50x10,60x8,70x2
1 arm preacher preacher 25x10,25x6, arms gave out
shrugs 35x10,65x10,70x8,75x6

 

[dlew308]

3-15-07
11:30-12:30pm
196lbs
21% bf

35mins cardio (elliptical)

 

[dlew308]

3-16-07
11:40-12:30pm

plate loaded squat press 90x12,220x10,250x8,300x6
leg press 200x10,220x8,250x6
rear delt machine 10sx10,15sx10,20sx8,25sx6
shoulder press 55x10,60x8,50x6(tricep gave up)
side raise 10sx10,15sx10,20sx6

3-18-07
8-8:30pm
bicycling - 5 laps around my community

 

[dlew308]

3-19-07
11:30-12:30pm
wt: 197lbs
legs are still dead from friday and biking last night

bench db 35x10,55x10,60x8,65x6
hammer strength incline bench press 100x10,110x8,120x6
cable xover 50x10,60x10,80x6
dips 7,6,6
overhead rope pull down 55x10,60x6,65x4

 

[dlew308]

3-21-07
11:30-12:30pm
wt: 196lbs

single arm db row 35x10,45x10,50x8,55x6
wide grip pullups (assisted) 10(130),8(120),6(110)
cable row 120x10,130x8,140x6
shrugs 65x10,70x8,75x6
incline curls 30sx10,8
1 arm preacher preacher 30x6
cable xover curls 50x10,60x8,70x6

3-22-07
11:40-12:30am
wt: 195lbs

41.28 mins cardio

 

[dlew308]

3-23-07
11:30-12:30pm
wt: 197

plate loaded squat press 90x10(warm up),230x10,250x8,320x6
kneeling leg curl 25sx10,30sx8,30sx6
rear delt machine 10sx10,20sx10,25sx8,30sx6
shoulder press 35x10,55x10,60x6
side raise 10sx10,15sx10,20sx8,30sx6

3-24-07
9-9:30pm
ride the bike, 5 laps around community

3-25-07
all day
walk around disneyland, carrying 30lb kid off/on

 

[dlew308]

3-26-07
11:30-12:30pm

bench db 25x10,60x10,65x8,70x6
hammer strength incline bench press 110x6x3
dips 10,6,6
overhead rope pull down 50x10,55x8,60x6
cable xover 40x10,50x8,60x6
20mins cardio, elliptical

9:10-9:30pm
20mins bike, 4 laps around

 

[dlew308]

3-28-07
11:30-12:30pm
wt: 196lbs

single arm db row 25x6,35x4,45x10,50x8,55x6
wide grip pullups (assisted) 10(120),6(110),4(100)
cable row 120x10,130x8,140x6
cable crossver 35sx4,35sx10,45sx8,55sx6
1 arm preachers 25x10,30x8,35x6
shrugs 40x6,55x4,70x10,75x8,80x6
20 mins cardio

3-29-07
11:45-12:25pm
40mins stationary bike, 11.83miles

 

[dlew308]

3-30-07
11:40-12:40pm
no legs today, hammies still hurting from last week

rear delt machine 10sx6,15sx4,20sx10,25sx8,30sx6
shoulder press 35x4,45x,55x10,60x8,65x6
side lateral raises 10sx6,15sx10,20sx8,25sx6 Oh the burnnnn
30mins bike, 9.5miles

 

[dlew308]

4-2-07
11:30-12:30pm
wt: 197lbs

bench db 40x4,50x2,60x10,65x8,70x6
hammer strength incline bench press 98x10,118x8,128x6
cable xover 60x10,70x8,80x6
dips 6,6,4
overhead rope pull down 55x10,60x8,65x6
20mins cardio, 6miles on stationary bike

4-3-07
11:45:12:30
40mins cardio, 12 miles on stationary bike

 

[dlew308]

4-4-07
11:30-12:30pm

wide grip pullups (assisted) 6(150),4(120),10(100),5(90),4(80)
cable row 120x10,130x8,150x6
single arm db row 50x10,8
1 arm preachers 25x10,30x8,35x6
shrugs 40x6,60x4,75x10,80x8,85x6
21 mins cardio, bike, 6miles

 

[dlew308]

4-5-07
11:30-12:30pm
wt: 196

plate loaded squat press 180x6(warm up),200x4(warm up), 230x10,250x8,330x6
db lunges 35sx10,40x1, legs gave up
rear delt machine 10sx6,15sx4,20sx10,25sx8,32.5sx6
shoulder press 55sx10,60sx8,65sx6
lateral raises 10sx10,15sx10,20sx6,15sx10
6+2mins HIIT on bike 30s/on/off

 

[Corey165]

not to sound like an ass, but wheres the squats and deadlifts

 

[dlew308]

i do squats with the plate loaded squat press, i have a bad lower back from 2 car accidents and growing up with scoliosis from one leg being slightly longer then the other