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  1. #1
    Join Date: Feb 2015
    Location: Colorado
    Posts: 471

    Gymdads Training Log



    Will start a workout log on here the beginning of next week
    GO HARD OR GO HOME!!!


    BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE


  2. #2
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Looking forward to following it my brother.


  3. #3
    Join Date: Feb 2015
    Location: Colorado
    Posts: 471



    OK here we go started my second week on test cypionate. Today is Tuesday usually always take Saturday, Sunday & Mondays off with what I do at work on those days. I try and throw some cardio in if I'm not dead from work. Anyway I go to the gym at 4:30 am and then go to work after work I do cardio.

    CHEST, TRICEPS AND ABS:

    Flat Bench Press: 4 sets of 8 @ 70lbs per side
    Incline DB Press: 4 sets of 8 @ 60lbs per side
    Incline DB Flyes: 4 sets of 15 @ 30lbs per side
    Cable Crossovers : 4 sets of 15 @ 50 lbs p/s

    Closegrip Bench Press: 4 sets of 8 @35lbs p/s
    Overhead DB Extensions: 4 sets of 8 @ 55lbs
    Straightbar Cable Pushdowns: 4 sets of 15 @ 70lbs

    Hanging Leg Raises: 3 sets of 20
    Ab Crunch Machine: 3 sets of 20 @ 150lbs

    That's it don't laugh at this old man's weight my joints can't do what I used to!!!

    After work cardio:
    20 minutes on the treadmill speed: 4.5, incline: 4.0

    - - - Updated - - -

    Quote Originally Posted by F.I.S.T. View Post
    Looking forward to following it my brother.
    Thanks F.I.S.T.
    Last edited by gymdad; 03-25-2015 at 10:34 AM.
    GO HARD OR GO HOME!!!


    BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE


  4. #4
    Join Date: Apr 2011
    Location: USA
    Posts: 2,571



    That's awesome gymdad, don't worry about anyone laughin, your out there killin it and that's all that matter brother!
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  5. #5
    Join Date: Feb 2015
    Location: Colorado
    Posts: 471



    Quote Originally Posted by MrBig View Post
    That's awesome gymdad, don't worry about anyone laughin, your out there killin it and that's all that matter brother!
    Thanks bro!! Appreciate it
    GO HARD OR GO HOME!!!


    BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE


  6. #6
    Join Date: Feb 2015
    Location: Colorado
    Posts: 471



    Today was BACK AND BICEPS:
    Pretty good workout today

    Bent over Barbell Rows: 3 sets of 8 x 55lbs p/s
    Wide Grip Cable Pulldowns: 3 sets of 8 x 130lbs
    Close Grip Cable Rows: 3 sets of 15 x 130lbs
    Deadlifts: 3 sets of 15 x 45lbs p/s

    Straight Bar Curls: 4 sets of 10 x15lbs p/s
    Seated Incline DB Curls: 4 sets of 10 x 20lbs p/s
    Preacher Curls: 4 sets of 10 x 15lbs p/s
    21's 3 sets x 15lbs p/s

    E,evening cardio after work 20 minutes on treadmill 4.0 speed 4.5 incline
    GO HARD OR GO HOME!!!


    BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE


  7. #7
    Join Date: Feb 2015
    Location: Colorado
    Posts: 471



    Today was my second shot of my second week and also ...... LEG DAY....felt really good at the gym think the test might be kicking in after each set I just wanted to do an extra set but didn't.

    Squats: 4 sets of 8 x 70lbs p/s
    Leg Press: 4 sets of 10 x 3 plates p/s
    Leg Extensions: 4 sets of 20 x 130lbs
    Seated Leg Curls: 4 sets of 20 x 90lbs
    Seated Calf Raise machine 4 sets of 20 x 45lbs p/s
    Standing calf raises 4 sets of 20 x bodyweight

    No cardio after work legs were too sore
    Last edited by gymdad; 03-26-2015 at 08:55 PM. Reason: added to it
    GO HARD OR GO HOME!!!


    BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE


  8. #8
    Join Date: Feb 2015
    Location: Colorado
    Posts: 471



    Shoulder and abs day:

    Shoulders are bad for me but trying to make them better

    Standing Military Press: 4 sets of 8 x 10lbs p/s
    Upright Rows: 4 sets of 8 x 25lbs p/s
    DB Raises 4 sets of 10 x 25lbs
    DB Front Raises 4 sets of 10 x 25lb
    BB Shrugs: 4 sets of 10 x 45lbs p/s

    Hanging Leg Raises: 3 sets of 15
    Cable Crunches: 3 sets of 15 x 90lbs

    Started cardio this evening but only did 10 minutes on the bike legs hurt too bad
    GO HARD OR GO HOME!!!


    BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE


  9. #9
    Join Date: Apr 2011
    Location: EARTH
    Posts: 4,666



    Awesome work brother.Keep it going man.


  10. #10
    Join Date: Feb 2015
    Location: Colorado
    Posts: 471



    Today was an off day but did 30 minutes on the treadmill speed 4.2 incline 4.5
    GO HARD OR GO HOME!!!


    BELIEVE IN YOURSELF AND ALL THINGS ARE POSSIBLE


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