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  • Picci002's Journal

    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
    Joe




    Contest History:
    2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
    2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
    2016 GK Classic - 1st Place MW & 4th Place Masters 40+
    2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
    2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
    2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY



  • #2
    Cool. Good luck!
    International Elite Raw Powerlifter
    Blood - Sweat - Chalk

    Comment


    • #3
      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




      Contest History:
      2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
      2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
      2016 GK Classic - 1st Place MW & 4th Place Masters 40+
      2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
      2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
      2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


      Comment


      • #4
        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




        Contest History:
        2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
        2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
        2016 GK Classic - 1st Place MW & 4th Place Masters 40+
        2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
        2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
        2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


        Comment


        • #5
          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




          Contest History:
          2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
          2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
          2016 GK Classic - 1st Place MW & 4th Place Masters 40+
          2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
          2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
          2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


          Comment


          • #6
            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




            Contest History:
            2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
            2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
            2016 GK Classic - 1st Place MW & 4th Place Masters 40+
            2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
            2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
            2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


            Comment


            • #7
              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




              Contest History:
              2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
              2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
              2016 GK Classic - 1st Place MW & 4th Place Masters 40+
              2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
              2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
              2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


              Comment


              • #8
                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




                Contest History:
                2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
                2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
                2016 GK Classic - 1st Place MW & 4th Place Masters 40+
                2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
                2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
                2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


                Comment


                • #9
                  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.******
                  Last edited by Joe P.; 06-22-2011, 09:27 PM.
                  Joe




                  Contest History:
                  2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
                  2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
                  2016 GK Classic - 1st Place MW & 4th Place Masters 40+
                  2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
                  2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
                  2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


                  Comment


                  • #10
                    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




                    Contest History:
                    2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
                    2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
                    2016 GK Classic - 1st Place MW & 4th Place Masters 40+
                    2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
                    2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
                    2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


                    Comment


                    • #11
                      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
                      Joe




                      Contest History:
                      2017 Muscle Heat - 2nd Place Masters 40+ HWT & 3rd Place LHW
                      2017 Gold's Classic - 3rd Place Masters 40+ HWT & 4th Place LHW
                      2016 GK Classic - 1st Place MW & 4th Place Masters 40+
                      2016 Charlotte Europa - 3rd Place MW & 1st Place Masters 35+
                      2015 Mid-Atlantic Classic - 4th Place LHW & 4th Place Masters 40+ HWY
                      2014 Muscle Heat Classic - 4th Place LHW & 4th Place Masters 35+ HWY


                      Comment

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