Gymdads Training Log

[gymdad Senior Member Find all posts View Profile Close gymdad]

Total off day!! After work did nothing but pack up some more stuff

[gymdad Senior Member Find all posts View Profile Close gymdad]

Today was CHEST, TRICEPS AND ABS: another great workout at my old gym Powerhouse Gym boy it was good to be home!!!


Flat Bench Press: 4x8x 90lbs p/s ( up 5lbs p/s)
Incline DB Press: 4x8x 70lbs ( up 5 lbs)
Incline DB Flyes: 3x15x 30lbs
Cable Flyes: 3x15x 50lbs (weights are different here)

Skullcrushers: 4x10x 60lbs
Close Grip Bench Press: 4x10x 60lbs
VGrip triceps Pushdowns: 4x10x 90lbs

Hanging Leg Raises: 3x20x bw
Ab Crunch Machine: 3x20x 170lbs

Like in said great workout!!!

[gymdad Senior Member Find all posts View Profile Close gymdad]

Today was Back and Biceps:

Bentover Barbell Row: 4x8x 70lbs p/s (up 10lbs p/s)
Wide Grip Lat Pulldowns: 4x8x 160lbs (up 10lbs)
Cable Rows: 4x15x 150lbs (up 20lbs)
DeadLifts: 3x10x 90lbs p/s (up 10lbs p/s)

Straight Bar Curls: 4x10x 20lbs p/s
Incline DB Curls: 25 lbs p/s
Preacher Curls: 4x10x 50lbs
21's with straight bar: 3 sets x 15lbs p/s

Then did 15 minutes on the elliptical level 6. Great workout today!!!

[gymdad Senior Member Find all posts View Profile Close gymdad]

Today was LEG Day!!!

Squats: 4x8x 100lbs p/s
Leg Press:4x10x 4 plates p/s
Leg Extensions: 4x15x 150lbs
Lying Leg Curls: 4x15x 120lbs ( finally get to use this machine again!)
Seated Calf Raises: 3x15x 45lbs p/s ( upn10lbs p/s)

Not much moving up in weight today, but legs are still jello!!!

[gymdad Senior Member Find all posts View Profile Close gymdad]

Today was Shoulders & abs:

Seated Hammer Strength Shoulder Press: 3x10x 90lbs p/s
Smith Upright Rows: 3x10x 25lbs p/s
DB Lat Raises:3x10x 30lbs p/s
Reverse Pec Deck:3x15 x 160lbs
Cable Rope Face Pulls:3x15x 50lbs
DB Front Raises: 3x10x 30lbs p/s

Hanging Leg Raises: 3x20x bw
An Crunch Machine:3x20x 170lbs

Then did 10 minutes on the Evil Stairmaster

[gymdad Senior Member Find all posts View Profile Close gymdad]

Cleaned a freezer today and the exhaust fan was broken, so it was like a supersized sauna in there let's put it this way we have 3 hoses shooting out 150-190 degree water for 5-6hours washing out coils and the freezer belt I'm always on the top floor and the heat and steam rises so I was dying up there don't know how many times I had to walk out and gets drink and run some cold water on me so guess you could say I got a full body workout carrying the hose up and down 3flights of stairs.

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Sorry ive been slacking on the log brother.Past few workouts looked awesome as usual man.

Sorry to hear about the trouble with the exhaust fan but at least you got your cardio in.LOL

[gymdad Senior Member Find all posts View Profile Close gymdad]

Today was a total off day

[gymdad Senior Member Find all posts View Profile Close gymdad]

Had to go in early today so pretty much an off day, but after work was time with the wife and granddaughter, went shopping and for a walk and played basketball with the little one

[gymdad Senior Member Find all posts View Profile Close gymdad]

Today was CHEST, TRICEPS, AND ABS:

WOW, had a great workout, Started taking Winny 1/2 tab this morning and 1/2 tab before my workout this after noon, how long till you can feel or see a difference?? Just asking cause I had a great pump and was starting to see a few veins that I have never saw!!

Flat Bench Press: 4x8x 90lbs p/s
Incline DB Press: 4x8x 70lbs
Incline DB Flyes: 3x15x 30lbs
Cable Flyes: 3x15x 50lbs

Skullcrushers: 4x10x 60lbs
Close Grip Bench Press: 4x10x 60lbs
VGrip triceps Pushdowns: 4x10x 90lbs

Hanging Leg Raises: 3x20x bw
Ab Crunch Machine: 3x20x 170lbs

No PRS tonight but hey still had a great workout

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Great workout brother.

[gymdad Senior Member Find all posts View Profile Close gymdad]

Today was Back and Biceps:

Bentover Barbell Row: 4x8x 70lbs p/s
Wide Grip Lat Pulldowns: 4x8x 170lbs (up 10lbs)
Cable Rows: 4x15x 160lbs (up 10lbs)
DeadLifts: 3x10x 90lbs p/s

Straight Bar Curls: 4x10x 20lbs p/s
Incline DB Curls: 25 lbs p/s
Preacher Curls: 4x10x 50lbs
21's with straight bar: 3 sets x 15lbs p/s

Then did 10 minutes on treadmill, incline 5.2 speed 4.4

[gymdad Senior Member Find all posts View Profile Close gymdad]

Today was my favorite LEG DAY!!!!

Squats: 4x8x 100lbs p/s
Hack Squat: 4x8x 45lbs p/s ( added these in again haven't done them in years but decided got to do them)
Leg Press:4x10x 4 plates p/s
Leg Extensions: 4x15x 150lbs
Lying Leg Curls: 4x15x 120lbs
Seated Calf Raises: 3x15x 45lbs p/s

That was it this morning great workout

[F.I.S.T. Senior Member Find all posts View Profile Close F.I.S.T.]

Nice brother.Looking good man.

[gymdad Senior Member Find all posts View Profile Close gymdad]

Today was SHOULDERS:

Seated Hammer Strength Shoulder Press: 4x10x 90lbs p/s
Smith Upright Rows: 4x10x 25lbs p/s
DB Lat Raises:3x10x 30lbs p/s
Reverse Pec Deck:3x15 x 160lbs
Cable Rope Face Pulls:3x15x 50lbs
DB Front Raises: 3x10x 30lbs p/s
Shrugs: 3x10x 80lbs p/s ( added these today)

Hanging Leg Raises: 3x20x bw
An Crunch Machine:3x20x 170lbs

That was it for today