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  • Joe P.
    replied
    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

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  • Joe P.
    replied
    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.

    Leave a comment:


  • Joe P.
    replied
    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, 10:27 PM.

    Leave a comment:


  • Joe P.
    replied
    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

    Leave a comment:


  • Joe P.
    replied
    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.

    Leave a comment:


  • Joe P.
    replied
    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.

    Leave a comment:


  • Joe P.
    replied
    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.

    Leave a comment:


  • Joe P.
    replied
    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

    Leave a comment:


  • Joe P.
    replied
    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.

    Leave a comment:


  • Shawn "Future" Bellon
    replied
    Cool. Good luck!

    Leave a comment:


  • Joe P.
    started a topic Picci002's Journal

    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
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