NewSpawn

hi dbflgirl, glad to be back in the game.
crader, how are you? no i do not have all those resources at home. i normally train at the local Y but sometimes time does not allow me to go to the gym and do a full fledged workout so i have about 120 lbs of weight and an ez curl bar and a couple dumbells to get me thru those days that time is an issue.

Crader

I'm doing okay. I need to get some stuff for home, but space is an issue
Especially cardio, as i slack at the gym in that dept

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

NewSpawn

ez curl:
115 @ 10,8,7

forearm wrist roll: or whatever you call it
3 sets of slow roll up and slow roll down with 10 pound plate on end of rope

pullups:
bw @ 10,7,5

romanian deads:
225 @ 10
315 @ 6

leg press:
600 @10
550 @ 20

Hope everyone has a good day tomorrow.

NewSpawn

space is an issue here also......putting or tucking the stuff back away after the workout is just as strenuous as the workout. i definately dont have enough room for a treadmill for cardio..... and as far as running to get cardio...well i would have to have a .357 chasin me before i do any running or joggin....sad, but true.

Crader

Lol I hear you on the running. I'm thinking about jumping jacks or jogging in place. But outside running forget it.

__________________
~RPN ~ Recomp Performance Nutrition
Recomp your life!!

NewSpawn

Decline:
215 @ 10,8,8

Upright rows:
90 @ 12,10,10

Tricep pushdowns:
140 @ 15,10,10

Seated pulley rows:
140 @ 10,8,7

smythe deads:
315 @ 10

hope you all have a good day tomorrow

NewSpawn

incline smythe:
220 @ 6,5,4

standing barbell military:
125 @ 12,10,7

Dumbell french curl:
80 @ 10,10,10

lat pulldowns:
150 @ 8,7,6

Rack Deads:
385 @ 8

shrugs:
220 @ 20,20,15

NewSpawn

Straight Bar Curls:
85 @ 12,10,8

Tricep bar reverse curls:
70 @ 15

pullups:
bw @ 10,7,5

smythe squats:
315 @ 8

NewSpawn

Db Flat bench:
80 @ 10,8,6

Standing Military:
135 @ 9,6,5

tricep bar french curls:
70 @ 12,12,11

BB bentover rows:
135 @ 12,10,10

NewSpawn

Ez curls:
120 @ 7,5,4

wrist curls(bar)
bar @ 30

rack pullups:
bw @ 12,11,8

leg press:
305 @ 15 wide foot placement pause at bottom
no rest
305 @ 10 narrow foot placement

NewSpawn

smythe declines:
215 @ 10,8,6

dumbell flyes: thrown in
60 @ 10,10,8

triceps pushdowns:
150 @ 15,10,10

seated pulley rows:
150 @ 10,8,7

Smythe deads: not done

NewSpawn

11-26-2007 A1

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sorry for the delay......after holidays work schedule pretty busy


warmup: flat bench: 185x10, 205x10, 215x7, 225x6

smythe incline:
LT- 220 @ 6,5,4
TT- 220 @ 6,4,3 .......not bad considering i did the bench warmups first

standing military:
LT- 125 @ 12,10,7
TT- 135 @ 10,8,6.......shoulder getting stronger each workout.

seated french curls(ez curl bar):
LT- 90 @ 10, 10, 9
TT- 110 @ 10, 8, 7

Lat pulldowns:
LT- 150 @ 8,7,6
TT- 160 @ 8,7,6

Rack Deads:
LT- 385 @ 8
TT- 405 @ 8..........455 @ 1 (PB)


* felt pretty good........got my old trainin partner back and it felt like a pretty productive workout. my bodyweight has soared to 200 pounds. i am gonna keep bulking and training hard and hopefully when i peel down some it will be some quality muscle gained.

NewSpawn

11-28-2007 B1

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Staight Bar Curls:
LT- 85 @ 12,10,8
TT- 95 @ 12,8,6

Tricep bar reverse curls:
LT- 70 @ 15
TT- 80 @ 15

pullups:
bw @ 6,6,5......these have really suffered. i quit doing them for a long time and hopefully i will bring these back up

DB leg curls: first time doing these
25 pd DB: 25 @ 15,15,10 ......man you feel it all in the hamstrings

Leg Press:

450 @ 20........not really a lot of weight but worked the legs pretty good. the gym was right busy and i didn't feel like waiting around for some more plates so i stacked that on and just pumped out the 20 reps.

hope you all have a good week and weekend.

NewSpawn

DB bench:
LT- 80 @ 10,7,6
TT- 80 @ 12,8,7

DB seated military:
LT- 60 @ 10,8,8
TT- 70 @ 9,9,7

EZ bar incline french curls:
LT-?
TT- 110 @ 10,9,9

T-bar :
215 @ 10

* did no back thickness/lower......the gym closed at 8 and we got in about
7:15, so we crammed all we could in. hope everyone has a good weekend.

RaSP

Hey Spawn.

Looks like you've been gone a while, too. Armz are looking great in your avi.

*R*

__________________
~~~Dumb Animal~~~

I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever...

6'4" @ 201. Finally got back to 500lb deadlift.