Joe D. Posted January 2, 2012 Share Posted January 2, 2012 goal get swol . Starting out slow, havent bein consistant for a long time. Just did chest and back. Chest push ups 2 x 30 ,3 x 20 , 120 total . Back dumbell rows 2 x 8, 1x9, 2x10 . 45 total. 35 pound weight. 28 grams pea protein Link to comment Share on other sites More sharing options...
Joe D. Posted January 2, 2012 Author Share Posted January 2, 2012 Squats~ 5 x 9 (empty bar ) Sit up incline bench~ 2x 30, 2x 30(oblique), 1 x 30 (mix up) Link to comment Share on other sites More sharing options...
Joe D. Posted January 3, 2012 Author Share Posted January 3, 2012 dumb bell curls 35 pounds, 4x9, 1x10 military press 35 pound dumbells, 3x8, 1x9, 1x10, Link to comment Share on other sites More sharing options...
Joe D. Posted January 4, 2012 Author Share Posted January 4, 2012 Wide and regualr grip pull ups mixed. 1x8, 1x8, 1x7, 1x4, 1x4 , 3 holds at 5 seconds. Dumbell rows (35 lbs) . 1x8, 1x8, 1x8, 1x8, 1x11 protein time and off to work . Link to comment Share on other sites More sharing options...
Joe D. Posted January 6, 2012 Author Share Posted January 6, 2012 Seated calf raise . ( 45 lbs ) 1x10, 1x10, 1x10, 1x10, 1x10, Leg press. 140 lbs x10, 135 x 10, 125x 10, 125 x 10, 125x10, First time useing a leg press I LIKE IT! now sports pea protein 3 drops stevia Link to comment Share on other sites More sharing options...
Joe D. Posted January 8, 2012 Author Share Posted January 8, 2012 took the 6th off ...rest day just did legs again 5 min tredmill warm up jog 145 lbs on the leg press (staying very lite im new at legs dont want urly injurys lol) ~5 sets of 10 slow reps felt pretty easy but also feels new to my body ~calf raise bench 45 lbs 5 sets of 10 slow reps also ~20 slow inclined sit ups and tested out the row machine 2 x10 (75 lbs) haveing fun! Link to comment Share on other sites More sharing options...
Joe D. Posted January 9, 2012 Author Share Posted January 9, 2012 pushups~ 1x20 1x20 35 lb dumbell chest press~ 1x8, 1x9, 1x10, 1x10, x10 situps~ 1x20, 1x20, obliques 1x30, 1x30, hanging leg raises 1x10, 1x10 food then work plan to do arms tomorrow Link to comment Share on other sites More sharing options...
Joe D. Posted January 10, 2012 Author Share Posted January 10, 2012 Just ran/jog 3 miles out doors had to its january in illinois and sunny and in the 50s ! stilll plan to do arms later. have the rest of the day off wana use that sun up! Link to comment Share on other sites More sharing options...
Joe D. Posted January 11, 2012 Author Share Posted January 11, 2012 warmed up on a spinning bike 5 minutes dumbell curls- 30 lbs- 1x8,1x10,1x10,1x10, 1x10 tricep machine- 70 lbs- 1x8, 1x8, 1x8, 1x8, 1x10 shoulder press machine 70lbs- 1x8,1x8,1x8,1x8,1x8 20 decline bench situps hoding a 15 lb medicine ball 2 workouts today go me ! Link to comment Share on other sites More sharing options...
Joe D. Posted January 12, 2012 Author Share Posted January 12, 2012 warmup 5 mins on tredmillsitup machine 50 lbs- 1x50 1x50 1x50 1x50 decline bench obliques 1x50seated row 80 lbs- 1x10, 1x8, 1x10, 1x10, 1x10pullup asist minus 55 lbs- 1x5 1x5 1x5 1x5 1x5 I like the pullup asist never used one before I suck at pull ups guna be fun building my back muscles up ! also made lunch for the next 3 days tofu peas quinoa spinach Link to comment Share on other sites More sharing options...
kareno Posted January 12, 2012 Share Posted January 12, 2012 Hey Joe! Looks like you're having lots of fun and being consistent! NICE! Don't you love this warm winter we're having?? I'm in Colorado, and we've been in the 50s a lot lately as well. It's been weird! Glad you took advantage and got outside! Keep up the awesome work! And keep having fun! All the best,Karen Link to comment Share on other sites More sharing options...
Joe D. Posted January 13, 2012 Author Share Posted January 13, 2012 the warmness was amazzzing ! its now a blizzard ... crap ! thanks for checkin out my journal! today (1-12-12) posting late at night warmup 5 min jog tredmill 5 wide pull ups leg press 175 pounds 5 sets of 10 nice and slow seated calf raise 45 lbs 5 sets of 10 bech press machine 45 lbs on each side 1x10, 50lbs per side 1x10, 1x10, 1x10 seated chest press machine 100 lbs 1x10 leg extension 1x10 1x10 1x5 (45 lbs) leg curl 1x10, 1x10, 1x5 (40 lbs) first time on the leg curl and extension kept it lite there fun to ! 25 grams rice protein nutribiotic brand Trained late was going to take today off but realized i cant workout tomorrow conflicting work schedule maybe il squeeze out some pushups also was the only one in the gym because the blizzard ! ha Link to comment Share on other sites More sharing options...
Joe D. Posted January 15, 2012 Author Share Posted January 15, 2012 1-14-12 late night only one in the gym woohoo 6 min warm up jog dumbell curls 30 1x11, 35 lbs 1x8, 1x8, 1x8, 1x8 tricep machine 60 lbs 1x10 70 lbs 1x8, 1x8, 1x8, 1x9 few wide grip pull ups 25 grams nutribiotic vanilla tein with rice milk Link to comment Share on other sites More sharing options...
Joe D. Posted January 17, 2012 Author Share Posted January 17, 2012 This morning befor work made a great green juice did pushups 1x40 1x20 1x20 1x20 1x20 going in for a late night sesh in a few at the gym. Link to comment Share on other sites More sharing options...
Joe D. Posted January 17, 2012 Author Share Posted January 17, 2012 late night session complete. 5 min jog warmupsquats 95 lbs 1x10, 1x10, 1x8,1x8 1x8seated calf raises 50lbs 1x10, 1x10,1x10,1x10 1x10walking lunges 80 lbs 1x5, 1x570 lbs 1x5,1x5shoulder press 70 lbs 1x10- 80lbs 1x8, 1x8, 1x8, -75 lbs 1x10pullups 1x6, 1x6 Link to comment Share on other sites More sharing options...
kareno Posted January 17, 2012 Share Posted January 17, 2012 Great work, Joe! And congratulations on being the only one with the guts to make your way to the gym during a blizzard. Link to comment Share on other sites More sharing options...
Joe D. Posted January 18, 2012 Author Share Posted January 18, 2012 haha thanks ! i just did ankther late night one... 5min warm up jog situps decline bench 10 lbs weight 1x50, 1x20, 1x20, oblique 1x30, 1x30, seated row 70 lbs 1x10, 75 lbs, 1x10, 1x10 80 lbs 1x8 dumbell rows 35lbs 1x8 1x10 chest press machine 70 lbs 1x10 , bench press 115 lbs 1x8 dumbell chest press 35 lbs 1x10 1x10 1x10 pea protein . Link to comment Share on other sites More sharing options...
Joe D. Posted January 18, 2012 Author Share Posted January 18, 2012 that post needed random smilys lol Link to comment Share on other sites More sharing options...
kareno Posted January 18, 2012 Share Posted January 18, 2012 that post needed random smilys lolHaha! Yes, apparently so! Link to comment Share on other sites More sharing options...
Joe D. Posted January 18, 2012 Author Share Posted January 18, 2012 hahaha yours win! Link to comment Share on other sites More sharing options...
Joe D. Posted January 19, 2012 Author Share Posted January 19, 2012 5 min warmup jog dumbell curls - (35 lbs) 1x8 40lbs 1x8 35lbs 1x9 ,1x10, 1x8 tricep machine -(70 lbs) 1x10, 1x11 1x1075 lbs) 1x8, 1x9 leg press-(175lbs) 1x10, (180 lbs) 1x10,1x10, (175 lbs)1x11, 1x11 abb machine (70lbs) 1x50 , 1x10, 1x10 Link to comment Share on other sites More sharing options...
Joe D. Posted January 21, 2012 Author Share Posted January 21, 2012 3.1 mile run pushups 1x201x201x201x201x20 Link to comment Share on other sites More sharing options...
Joe D. Posted January 22, 2012 Author Share Posted January 22, 2012 pullups 1x8 1x8 1x7 underhand 1x8 mix of underhand over hand 1x4 1x4 30 situps not a long workout but in a hurry gota go get a college book before work maybe il do a late night gym session well seeeeeeeee Link to comment Share on other sites More sharing options...
Joe D. Posted January 23, 2012 Author Share Posted January 23, 2012 body weight squats 1x25 1x25 1x25 1x25 1x25 military press with easy curl bar 75 lbs 1x8 1x8 1x8 1x8 1x8 Link to comment Share on other sites More sharing options...
Joe D. Posted January 26, 2012 Author Share Posted January 26, 2012 5 min jog warmup situps on decline bench 25 lbs weighted 1x30 1x30no weights 1x30 left 1x30 right leg lifts 1x13 1x10 1x10 curls 35 lbs dumbells and 40lbs 1x10 (35's)1x8 (40's)1x9 1x8 1x9 (35's) I was planning on doing rows and maybe more back but felt off tonight from not eating properly /enough today my body was telling me we dont have good fuel ya jackass lol Link to comment Share on other sites More sharing options...
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