Picci002's Journal

[Joe P.]

Thought is was a good time to start keeping track of my work outs someplace other than my squash.

I've been a one body part a day guy for 15 or 20 years and have had very good success with that set up and will be training that way again. To date I have lost 22 pounds (down to 244lbs).

My split will be as follows:

Monday = Back (must be very careful with exercise and form due to my cervical fusion)
rack chins
Supported T-Bar Rows
Hammer one arm rows OR db rows
Lat Pulldown

Tuesday = Chest
incline
flat press
pec dec
Evening Cardio 30 minutes

Wednesday = Quads/Hams
Leg Press
Hack Squat
Leg Extension
db stiff leg
leg curls

Thursday = Shoulders (same as back must be careful here as well)
db press at slight incline
db side laterals
db b/o laterals
MAYBE shrugs (very light higher reps)
Evening cardio 30 minutes

Friday = Bi's/Tri's/calves
db alternating curls
preacher curls
overhead db press
press downs or cloes grip pushups
seated calf raises

Thats basically it.
Joe

[Shawn "Future" Bellon]

Cool. Good luck!

[Joe P.]

Monday 6/13/11 (weight 242):

Back
rack chins
bwx10
bwx10
bwx9
bwx8

Supported T-Bar Rows
45x12
70x10
80x10
80x8

Hammer one arm rows
25 (each side)x12
35 (each side)x10
45 (each side)x10
55 (each side)x10

Lat Pulldown
90x12
120x12
105x12

Overall good workout today. Slowly adding more weight and feeling stonger.

[Joe P.]

Tuesday 6/14/11

Chest

DB incline
25x10
35x10
45x10
55x10
65x8
65x8

Hammer Chest Press
90x12
140x12
140x12


pec dec
30x15
40x12
40x12

Evening Cardio 30 minutes

[Joe P.]

Wednesday 6/15/11

Quads

Leg Press
Carriage(@98lbs)x 12
188x10
278x10
368x20
368x15

Hack Squat
carriage (using 98lbs as a guess)x10
148x8
168x8
168x8

Leg Extension
40x12
40x12

Hams

db stiff leg
20x10
25x12
30x12


leg curls
30x10
40x10
40x8
40x8

Not the best workout today. Had to make myself keep going. Legs felt "tired" for some reason.

[Joe P.]

Thursday 6/16/11

Shoulders

db press at slight incline
20x10
30x10
40x10
50x8
60x8

db side laterals
15x10
20x10
20x8
20x8

db front laterals
15x10
20x12
20x12

DB Shrugs
20x10
30x10
40x10
50x10
60x10


Felt good today. Will raise lbs in most lifts next week.

[Joe P.]

Friday 6/17/2011

[B]Bi's[/B

db alternating curls
15x10
20x10
30x10
35x8

machine preacher curls
30x10
40x10
50x10
50x8

Tri's

overhead db extension
30x10
40x10
50x10
60x10
65x8

close grip pushups
bwx10
bwx10
bwx10
bwx8

workout felt good. first time doing the cg push ups. harder than i thought.

[Joe P.]

Tuesday 6021011 (weight 241.4)

Back

rack chins
bwx10
bwx10
bwx10
bwx10

Supported T-Bar Rows
45x12
70x10
80x10
90x8

Hammer one arm rows
45 (each side)x12
55 (each side)x10
65 (each side)x10
70 (each side)x10

Bi's

db alternating curls
15x10
20x10
30x10
40x8

machine preacher curls
40x10
60x12
60x8.....50x4

[Joe P.]

Wednesday 6/22/11

Quads

Leg Press
Carriage(@98lbs)x 12
188x10
278x10
368x15
368x15

Hack Squat
carriage (using 98lbs as a guess)x10
148x8
148x8
148x8

Leg Extension
50x10
50x10
50x10

Hams

Seated leg curls
30x10
40x10
50x10
60x10

Right hip is very sore again. Took it easy to see if it calms down. Do not want to need to get another hip injection.
***figured out why workouts have been a struggle and why I've felt off. BP has come WAY down since losing 25 pounds. Was 115/74 today compared to a normal value of mid 130's / 88(w/HTN meds). Going to get my HTN meds adjusted on Firday.******

[Joe P.]

Friday 6/24/2011

Chest

DB Incline
20x10
30x10
40x10
50x10
60x10
70x8

hammer Decline
90x10
140x10
140x8
140x8

Shoulders

DB Press (slight incline)
20x10
30x10
40x10
40x10
40x8

db side laterals
15x10
20x12
20x12

Tri's

DB over head press/extension
40x10
50x12
50x12

close grip push ups
bw 3 sets x 10

Good workout felt stronger today. Had HTN meds adjusted down as well hopefully will feel better in the coming days. According to the visit today I have officially lost 28 pounds since my annual pe in January....not bad.

[Joe P.]

Been gone a while on vacation.

Have got my BP leveled out (needed to cut HTN meds in half) finally! I have changed my diet and w/o up a bit as well. At last post my weight was at 241 and today I weighed in at 233.2.

Pretty happy with how things are gloing. I feel great except for my rigth hip which I had issues with a few months ago and need a shot (with what seemed like a 10 foot needle) to help with the pain and discomfort. Will be watching that as the weeks go by.

Joe