Gymdads Training Log

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

gymdad its a machine mate,,, and getting stronger daily ,,, I hope I push as hard when I get to the age of those two,,,gymdad and F.I.S.T

Frandman if I looked half as good as you bro, you are an inspiration!!! Like I told Win All Day I just love the gym!!!

Today was Chest and Triceps too a few days off for vacation and me and the wife's 17th Wedding Anniversary! Had a blast ate and drank way to much! But hey it was worth it with my soulmate!!!


Flat Bench Press: 4x8x 70 lbs p/s
incline DB Press: 4x8x 60lbs ( up 5 lbs)
Incline DB Flyes: 3x15x 30lbs (up 5lbs)
Pec Dec Flyes: 3x15x 120lbs ( up 5lbs)
Hammer Strength Incline Pres: 3x15x45lbs p/s( up 5lbs)

Skullcrushers: 4x10x 50lbs ( up 10lbs)
Close Grip Bench Press: 4x10x 50lbs (up 10lbs)
Dip Machine: 4x10x 70 lbs p/s ( up 25 lbs)
Triceps Machine: 4x10x 70 lbs ( up 20 lbs)

Hanging Leg Raises: 2x10 bw
Ab Crunch Machine: 3x20x 70lbs

Not a lot of increase in weight but still up!!!

[frandman2014 Senior Member Find all posts View Profile Close frandman2014]

Thanks man
It's nice to see people pushing themselves

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

I agree brother!!! And you all push me!!!

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

Lifts going up good man!

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

Today was:
Back and Biceps:

Bentover Barbell Row: 4x12x 55lbs p/s
Wide Grip Lat Pulldowns: 4x12x145lbs (up 5lbs)
Cable Rows: 4x15x 145lbs ( up 5 lbs )
Low row machine: 4x15x 65 lbs p/s

Straight Bar Curls: 4x10x 15lbs p/s
Incline DB Curls: 4x12 x25lbs
DB Hammer Curls: 4x10x 25lbs p/s
Machine Preacher Curls: 4x10x 70lbs ( up 10 lbs)

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

Nice! I forgot about incline dbell curls! Lol I'm hitting arms tomorrow and I will do them! Good workout.

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

Nice! I forgot about incline dbell curls! Lol I'm hitting arms tomorrow and I will do them! Good workout.

Yeah pestosterone I love those, got to dropmthe weight though but really great pump!!!

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

OK today was LEG day and I did something I have never done before wasn't planning on it but the wife who usually works out with me had a migraine this morning so she didn't go, so I goit up at 4 hit the gym at 4:30 and got this workout done:

LEG Day!!!
Squats: 4x12x 75lbs p/s (up 5lbs p/s)
Hack Squat: 4x12x 55lbs p/s
Leg Press:4x12x 4 plates p/s ( up 1 plate p/s)
Leg Extensions: 4x15x 140lbs (up 20lbs )
Lying Leg Curls: 4x15x 130lbs ( up 10 lbs)
Seated Calf Raises: 3x15x 25lbs p/s

Then we both work at General Mills she is a line operator and I drive a fork truck, anyway I drive through her line and she says I'm feeling much better and she didn't want to miss the leg workout, can I go with her to the gym after work, sure I say I'll help you!! Well needless to say I thought I'm going to try and do my workout again!! Well I did and my legs are screaming at me!! But oh well no pain no gain right!!! So I did this this evening:
Squats: 4x12x 75lbs p/s (up 5lbs p/s)
Hack Squat: 4x12x 55lbs p/s
Leg Press:4x12x 4 plates p/s ( up 1 plate p/s)
Leg Extensions: 4x15x 140lbs (up 20lbs )
Lying Leg Curls: 4x15x 130lbs ( up 10 lbs)
Seated Calf Raises: 3x15x 25lbs p/s

We will we how I feel tomorrow!!! Get it you all!!! I did!!!

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

SHOULDERS:

Seated Hammer Strength Shoulder Press: 4x10x 70 lbs p/s ( up 15lbs p/s)
Smith Upright Rows: 4x10x 25lbs p/s (up 5lbs p/s)
DB Lat Raises:3x10x 25lbs ( up 5 lbs)
Reverse Pec Deck:3x15 x 120lbs ( up 20lbs)
Cable Rope Face Pulls: 4x10x 40lbs ( up 5 lbs)
Front DB Raises 4x10x 25lbs ( up 5 lbs)
Shrugs: 3x15 x 45lbs p/s

Hanging leg raises: 3x15x bw
Ab machine: 3x15x 120lbs

No cardio after workout this morning legs are totally dead after yesterdays 2 workouts

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

Great lifts man.Weights are going up steadily.Keep it up brother.

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

Thanks brother feeling really good!!! Thanks for following!!

Today was a off day for me

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

This morning was Chest Triceps and abs

Flat Bench Press: 4x8x 75 lbs p/s (up 5lbs)
incline DB Press: 4x8x 65lbs ( up 5 lbs)
Incline DB Flyes: 3x15x 30lbs
Pec Dec Flyes: 3x15x 125lbs ( up 5lbs)
Hammer Strength Incline Pres: 3x15x45lbs p/s

Skullcrushers: 4x10x 50lbs
Close Grip Bench Press: 4x10x 50lbs
Dip Machine: 4x10x 70 lbs p/s
Triceps Machine: 4x10x 70 lbs

Hanging Leg Raises: 2x10 bw
Ab Crunch Machine: 3x20x 70lbs
10 minutes on starimaster

[frandman2014 Senior Member Find all posts View Profile Close frandman2014]

Strong man

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

Thanks brother

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

Back and Biceps:

Bentover Barbell Row: 4x12x 55lbs p/s
Wide Grip Lat Pulldowns: 4x12x145lbs
Cable Rows: 4x15x 145lbs
Low row machine: 4x15x 70lbs p/s (up5lbs)

Straight Bar Curls: 4x10x 15lbs p/s
Incline DB Curls: 4x12 x25lbs
DB Hammer Curls: 4x10x 25lbs p/s
Machine Preacher Curls: 4x10x 70lbs ( up 10 lbs)

10 minutes on treadmill incline 4.5 speed 4.0