TalofaMatai
New member
bomcgraw said:
Don't worry man you got it bro. Trust me if I can lose you can gain haha. Just takes a little time and patients (learned that in the passed couple of weeks) and with the right state of mind you can do it haha
A Working Project
- Thread starter TalofaMatai
- Start date
Don't worry man you got it bro. Trust me if I can lose you can gain haha. Just takes a little time and patients (learned that in the passed couple of weeks) and with the right state of mind you can do it haha
TalofaMatai
New member
Shoulder And Arms -
Alternating Shoulder Press - 12/12 (G) : 14/14 (G)
In And Out Bicep Curls - 16 (G) : 17/17 (G)
Two Arm Tricep Kickbacks - 10 (R) : 13 (R)
Deep Swimmers Press - 15/15 (R) : 15/15 (G)
Full Supernation Concentration Curls - 10/10 (G) : 11/11 (G)
Chair Dips - 15 : 20
Upright Rows - 13 (R) : 16 (R)
Static Arm Curls - Full Workout (G) : Full Workout (B)
Flip Grip Twist Tricep Kickbacks - 10 (R) : 10 (R)
Seated Shoulder Flys - 16 (R) : 15 (R)
Crouching Cohen Curls - 16 (R) : 15 (G)
Lying Down Tricep Extension - 10 (R) : 10 (R)
Straight Arm Shoulder Flys - Could not continue on this move because I felt strain on my on my left deltoid
Congdon Curl - 12 (G) : 17. (B)
Side Tri Rise - 20/20 : 21/21
Notes -
For some reason my Back And Bicep DVD will not work (no scratches or damage to the disk at all) so I replace it with the work with Shoulder And Arms
Great workout haha
Alternating Shoulder Press - 12/12 (G) : 14/14 (G)
In And Out Bicep Curls - 16 (G) : 17/17 (G)
Two Arm Tricep Kickbacks - 10 (R) : 13 (R)
Deep Swimmers Press - 15/15 (R) : 15/15 (G)
Full Supernation Concentration Curls - 10/10 (G) : 11/11 (G)
Chair Dips - 15 : 20
Upright Rows - 13 (R) : 16 (R)
Static Arm Curls - Full Workout (G) : Full Workout (B)
Flip Grip Twist Tricep Kickbacks - 10 (R) : 10 (R)
Seated Shoulder Flys - 16 (R) : 15 (R)
Crouching Cohen Curls - 16 (R) : 15 (G)
Lying Down Tricep Extension - 10 (R) : 10 (R)
Straight Arm Shoulder Flys - Could not continue on this move because I felt strain on my on my left deltoid
Congdon Curl - 12 (G) : 17. (B)
Side Tri Rise - 20/20 : 21/21
Notes -
For some reason my Back And Bicep DVD will not work (no scratches or damage to the disk at all) so I replace it with the work with Shoulder And Arms
Great workout haha
TalofaMatai
New member
IMPORTANT ------ IMPORTANT
I relies that maybe some of you guys are sure what the following letters represent when I put it in my work journal
EXAMPLE -
15/15 (R)/(G)/(B)
The letters represent the color of the bands I use. Red, Green, Black. I tried looking for how much weight each band represent but I could not find it. But I do know which one is the lightest and which one is the heaviest
From light to heavy -
Red, Green, black
I also want to explain what this is -----> 15/16
Some workouts require you to alternate arms. So what I did is I went from left to right. So if I did 15/16, I would of done 15 with the left arm and 16 with the right arm. Basically reading to from left to right
In addition to that, I add this sometimes ----> 15/15 (R) : 15/15 (R)
Sometimes within the DVD you'll do three moves, then repeat those three moves again. So what I did is that I put the ":" to represent that the right numbers as my second attempt on the first move. If that confused you a little please reply to this comment.
EXAMPLE -
15/15 (G) : 15/15. (G)
First Move Band Color Second Attempt Second Move Band Color
Of The Move
So itll look like this -
15/15 (G) : 15:15 (G)
I relies that maybe some of you guys are sure what the following letters represent when I put it in my work journal
EXAMPLE -
15/15 (R)/(G)/(B)
The letters represent the color of the bands I use. Red, Green, Black. I tried looking for how much weight each band represent but I could not find it. But I do know which one is the lightest and which one is the heaviest
From light to heavy -
Red, Green, black
I also want to explain what this is -----> 15/16
Some workouts require you to alternate arms. So what I did is I went from left to right. So if I did 15/16, I would of done 15 with the left arm and 16 with the right arm. Basically reading to from left to right
In addition to that, I add this sometimes ----> 15/15 (R) : 15/15 (R)
Sometimes within the DVD you'll do three moves, then repeat those three moves again. So what I did is that I put the ":" to represent that the right numbers as my second attempt on the first move. If that confused you a little please reply to this comment.
EXAMPLE -
15/15 (G) : 15/15. (G)
First Move Band Color Second Attempt Second Move Band Color
Of The Move
So itll look like this -
15/15 (G) : 15:15 (G)
TalofaMatai
New member
99.5 kg! Very excited
TalofaMatai
New member
Chest And Back
Round l
Standard Pushups - 40
Wide Front Pullups (G) - 23
Military Pushups - 21
Reverse Grip Chinups (G) - 20
Wide Fly Pushups - 23
Close Grip Overhand Pullups (G) - 17
Decline Pushups - 12
Heavy Pants (R) - 15
Diamond Pushups - 12
Lawnmowers (R) - 15/15
Dive Bombers Pushups - 7
Back Flys - 5
Round ll
Standard Pushups - 30
Wide Front Pullups (G) - 15
Military Pushups - 9
Reverse Grip Chinups (G) - 12
Wide Fly Pushups - 8
Close Grip Overhand Pullups (G) - 4
Decline Pushups - 7
Heavy Pants (B) - 7
Diamond Pushups - 3
Lawnmowers (R) - 10 / 10
Dive Bombers Pushups - 5
Back Flys - 5
Notes -
Adding the extra routine definatly got me wasted by the end. First time I actually did the full workout because I didn't have the resistance bands in the past. Work hard get great results is my mindset haha
Round l
Standard Pushups - 40
Wide Front Pullups (G) - 23
Military Pushups - 21
Reverse Grip Chinups (G) - 20
Wide Fly Pushups - 23
Close Grip Overhand Pullups (G) - 17
Decline Pushups - 12
Heavy Pants (R) - 15
Diamond Pushups - 12
Lawnmowers (R) - 15/15
Dive Bombers Pushups - 7
Back Flys - 5
Round ll
Standard Pushups - 30
Wide Front Pullups (G) - 15
Military Pushups - 9
Reverse Grip Chinups (G) - 12
Wide Fly Pushups - 8
Close Grip Overhand Pullups (G) - 4
Decline Pushups - 7
Heavy Pants (B) - 7
Diamond Pushups - 3
Lawnmowers (R) - 10 / 10
Dive Bombers Pushups - 5
Back Flys - 5
Notes -
Adding the extra routine definatly got me wasted by the end. First time I actually did the full workout because I didn't have the resistance bands in the past. Work hard get great results is my mindset haha
TalofaMatai
New member
Haven't wrote back to thread cause my iPad got water damage but now I will b able to continue, sorry for the inconvenience :/
TalofaMatai
New member
Chest And Back :
Standard Push Ups -
Wide Front Pull Ups -
Military Push Ups -
Reverse Grip Chin Ups -
Wide Fly Push Ups -
Close Grip Overhand Pull Ups -
Decline Push Ups -
Heavy Pants -
Diamond Push Ups -
Lawn Mowers - (L) (R)
Dive Bombers Push Ups -
Back Flys -
Round ll -
Wide Front Pull Ups -
Standard Push Ups -
Reverse Grip Chin Ups -
Military Push Ups -
Close Grip Overhand Pull Up -
Wide Fly Push Ups -
Heavy Pants -
Decline Push Ups -
Lawn Mowers - (L) (R)
Diamond Push Ups -
Back Flys -
Dive Bombers Push Ups -
Note -
Standard Push Ups -
Wide Front Pull Ups -
Military Push Ups -
Reverse Grip Chin Ups -
Wide Fly Push Ups -
Close Grip Overhand Pull Ups -
Decline Push Ups -
Heavy Pants -
Diamond Push Ups -
Lawn Mowers - (L) (R)
Dive Bombers Push Ups -
Back Flys -
Round ll -
Wide Front Pull Ups -
Standard Push Ups -
Reverse Grip Chin Ups -
Military Push Ups -
Close Grip Overhand Pull Up -
Wide Fly Push Ups -
Heavy Pants -
Decline Push Ups -
Lawn Mowers - (L) (R)
Diamond Push Ups -
Back Flys -
Dive Bombers Push Ups -
Note -
TalofaMatai
New member
Chest And Back :
Standard Push Ups - 40
Wide Front Pull Ups (B) - 12
Military Push Ups - 18
Reverse Grip Chin Ups (B) - 12
Wide Fly Push Ups - 22
Close Grip Overhand Pull Ups (B) - 12
Decline Push Ups - 17
Heavy Pants (B) - 15
Diamond Push Ups - 16
Lawn Mowers (B) - (L) 16 (R) 16
Dive Bombers Push Ups - 17
Back Flys (B) - 6 (Need Rd Band)
Round ll -
Wide Front Pull Ups (B) - 12
Standard Push Ups - 25
Reverse Grip Chin Ups (B) - 12
Military Push Ups - 15
Close Grip Overhand Pull Up (B) - 12
Wide Fly Push Ups - 17
Heavy Pants (B) - 10
Decline Push Ups - 9
Lawn Mowers (B) - (L) 15 (R) 15
Diamond Push Ups - N/A
Back Flys (B) - 8
Dive Bombers Push Ups - N/A
Note -
As soon as I an done with Chest And Back I am going to attempt to knockoff Cardio X.
Goal this month is to lose 10 lbs. I know it sounds crazy to reach but I will make the attempt.
Standard Push Ups - 40
Wide Front Pull Ups (B) - 12
Military Push Ups - 18
Reverse Grip Chin Ups (B) - 12
Wide Fly Push Ups - 22
Close Grip Overhand Pull Ups (B) - 12
Decline Push Ups - 17
Heavy Pants (B) - 15
Diamond Push Ups - 16
Lawn Mowers (B) - (L) 16 (R) 16
Dive Bombers Push Ups - 17
Back Flys (B) - 6 (Need Rd Band)
Round ll -
Wide Front Pull Ups (B) - 12
Standard Push Ups - 25
Reverse Grip Chin Ups (B) - 12
Military Push Ups - 15
Close Grip Overhand Pull Up (B) - 12
Wide Fly Push Ups - 17
Heavy Pants (B) - 10
Decline Push Ups - 9
Lawn Mowers (B) - (L) 15 (R) 15
Diamond Push Ups - N/A
Back Flys (B) - 8
Dive Bombers Push Ups - N/A
Note -
As soon as I an done with Chest And Back I am going to attempt to knockoff Cardio X.
Goal this month is to lose 10 lbs. I know it sounds crazy to reach but I will make the attempt.
TalofaMatai
New member
Shoulders and Arms :
Alternating Shoulder Press (G) - 14/12
In And Out Bicep Curls (B) - 11/15
Two Arm Tricep Kickbacks (R) - 10/14
Deep Swimmers Press (G) - 10/12
Full Supernation Concentration Curl (B) - 10/11
Chair Dips - 7/9
Upright Rows (G) - 15/15
Static Arm Curls (B) - Full Minute / Full Minute
Flip Grip Twist Tricep Kickbacks (R) - 7/7
Seated Shoulders Flys (R) - 7/7
Crouching Cohen Curl (B) - 15/15
Lying Down Triep Extensions (R) - 12/12
Straight Arm Shoulder Flys (R) - N/A (felt a tweak in my shoulders
Congdon Curls (B) - 12/16
Side Tri Rise - 16/16 - 20/20
Noes -
Alternating Shoulder Press (G) - 14/12
In And Out Bicep Curls (B) - 11/15
Two Arm Tricep Kickbacks (R) - 10/14
Deep Swimmers Press (G) - 10/12
Full Supernation Concentration Curl (B) - 10/11
Chair Dips - 7/9
Upright Rows (G) - 15/15
Static Arm Curls (B) - Full Minute / Full Minute
Flip Grip Twist Tricep Kickbacks (R) - 7/7
Seated Shoulders Flys (R) - 7/7
Crouching Cohen Curl (B) - 15/15
Lying Down Triep Extensions (R) - 12/12
Straight Arm Shoulder Flys (R) - N/A (felt a tweak in my shoulders
Congdon Curls (B) - 12/16
Side Tri Rise - 16/16 - 20/20
Noes -
TalofaMatai
New member
bomcgraw said:
Hmm.. I don't know how to word this haha. It's pretty much a curl, and at the peak of that curl, you turn your wrist, go down, twist worst again, and repeat
TalofaMatai
New member
Chest And Back
Standard Push Ups - 45
Wide Front Pull Ups (B) - 10
Military Push Ups - 23
Reverse Grip Chin Ups (B) - 12
Wide Fly Push Ups - 24
Close Grip Overhand Pull Ups (B) - 12
Decline Push Ups - 17
Heavy Pants (B) - 16
Diamond Push Ups - 11
Lawn Mowers (B) (L) 15 (R) 15
Dive Bombers Push Ups - 10
Back Flys (B) - 12
Round ll -
Wide Front Pull Ups (B) - 13
Standard Push Ups - 27
Reverse Grip Chin Ups (B) - 12
Military Push Ups - 17
Close Grip Overhand Pull Up (B) - 12
Wide Fly Push Ups - 25 <--- tired as ****
Heavy Pants (B) - 12
Decline Push Ups - 6
Lawn Mowers - (L) 15 (R) 15
Diamond Push Ups - 10
Back Flys (B) - 5
Dive Bombers Push Ups - 5
Note - feels great but I'm tired as hell haha
Standard Push Ups - 45
Wide Front Pull Ups (B) - 10
Military Push Ups - 23
Reverse Grip Chin Ups (B) - 12
Wide Fly Push Ups - 24
Close Grip Overhand Pull Ups (B) - 12
Decline Push Ups - 17
Heavy Pants (B) - 16
Diamond Push Ups - 11
Lawn Mowers (B) (L) 15 (R) 15
Dive Bombers Push Ups - 10
Back Flys (B) - 12
Round ll -
Wide Front Pull Ups (B) - 13
Standard Push Ups - 27
Reverse Grip Chin Ups (B) - 12
Military Push Ups - 17
Close Grip Overhand Pull Up (B) - 12
Wide Fly Push Ups - 25 <--- tired as ****
Heavy Pants (B) - 12
Decline Push Ups - 6
Lawn Mowers - (L) 15 (R) 15
Diamond Push Ups - 10
Back Flys (B) - 5
Dive Bombers Push Ups - 5
Note - feels great but I'm tired as hell haha