Diary of dswithers

Tuesday 1/26/10
BW: 212.5

Wide grip pullups: BWx6
Dips: BW+45x12

Leg Extensions: 170x12
Seated Leg Curls: 110x12
Adductor Machine: 130x12
Abductor Machine: 110x12
ATG Squats: 135x12

Leg Extensions: 190x12
Seated Leg Curls: 110x12
Adductor Machine: 130x12
Abductor Machine: 110x12
ATG Squats: 225x8x2

Seated Dumbell Press: 50'sx12
Narrow Grip Pulldowns: 200x12

Seated Dumbell Press: 50'sx12
Narrow Grip Pulldowns: 200x12

Seated Calf Raises: 3 plates x 12

Incline Situps with 25 pound dumbell behind head x12

Stretching
 
Thursday 1/29/10
BW: ?

Wide grip pullups: BWx5, ouch my left shoulder hurts a lot
Dips: BW+45x12

Recovery day for legs and back, heavy day for push
Leg Extensions: 170x12
Seated Leg Curls: 110x12
Adductor Machine: 130x12
Abductor Machine: 110x12
ATG Squats: 135x12

Leg Extensions: 170x12
Seated Leg Curls: 110x12
Adductor Machine: 130x12
Abductor Machine: 110x12
ATG Squats: 135x12

Standing Military Press: 95x8, 115x6, 135x5

Close Grip Bench Press: 135x12
HammerStrength Iso_lateral Row 3 plates each side x8

Close Grip Bench Press: 155x8
HammerStrength Iso_lateral Row 3 plates each side x8

Close Grip Bench Press: 165x6
HammerStrength Iso_lateral Row 3 plates each side x8

Stretching
 
Saturday 1/30/2010
BW: ?

Wide Grip Pullups: BWx6
Dips: BW+45x12

ATG Squat: 135x8, 225x6, 275x5, 315x5

Cybex 45 Degree Leg Press 6 plates each side x8
SL DeadLift: 135x12

Cybex 45 Degree Leg Press 6 plates each side x8
SL DeadLift: 225x8

Cybex 45 Degree Leg Press 6 plates each side x8
SL DeadLift: 245x6

Seated Calf Raises: 3 plates x15
Hanging Leg Raises with 10 pound dumbell between feet x12

Seated Calf Raises: 3 plates x15
Hanging Leg Raises with 10 pound dumbell between feet x12

Stretching
 
dswithers said:
Saturday 1/30/2010
BW: ?

Wide Grip Pullups: BWx6
Dips: BW+45x12

ATG Squat: 135x8, 225x6, 275x5, 315x5

Cybex 45 Degree Leg Press 6 plates each side x8
SL DeadLift: 135x12

Cybex 45 Degree Leg Press 6 plates each side x8
SL DeadLift: 225x8

Cybex 45 Degree Leg Press 6 plates each side x8
SL DeadLift: 245x6

Seated Calf Raises: 3 plates x15
Hanging Leg Raises with 10 pound dumbell between feet x12

Seated Calf Raises: 3 plates x15
Hanging Leg Raises with 10 pound dumbell between feet x12

Stretching
Click to expand...
These are some good sets you've got going on here :)
 
Sunday 1/31/2010
BW: ?

Wide Grip Pullups: BWx6
Dips: BW+45x12

Seated Military Press 65x12
Narrow Grip Pulldowns 180x8

Seated Military Press 95x8
Narrow Grip Pulldowns 200x8

Seated Military Press 105x8
Narrow Grip Pulldowns 220x8

Seated Military Press 125x6
Narrow Grip Pulldowns 240x6

Lying Curling Bar Triceps Extensions: 80x12
Barbell Curl 70x12

Lying Curling Bar Triceps Extensions: 90x12
Barbell Curl 80x12

Lying Curling Bar Triceps Extensions: 90x12
Barbell Curl 90x12

Stretching
 
steena said:
These are some good sets you've got going on here :)
Click to expand...

Wow, somebody actually reads this stuff!!! Thanks for the comment.

If I can stay healthy, I could make a lot more progress, but every time I get feeling good I overdo it, strain something and have to back way off again for a few weeks or months; that's the only drawback to getting old, that, and regrets that you didn't know what you know now when you were a lot younger!!!

Goals for this year: get body fat under 10%, bodyweight under 205, ATG squat 375x5, deadlift 405x3, military press 175x5
 
Tureday 2/2/10
BW: 214.5

Wide grip pullups: BWx6, ouch my left shoulder hurts a lot
Dips: BW+45x12

Recovery day for legs, shoulders, lats
Leg Extensions: 170x12
Seated Leg Curls: 110x12
Adductor Machine: 130x12
Abductor Machine: 110x12
ATG Squats: 135x12

Leg Extensions: 195x12
Prone Leg Curls: 95x12
Adductor Machine: 130x12
Abductor Machine: 110x12
ATG Squats: 135x12

Seated Dumbell Press: 50'sx12
HammerStrength Iso-lateral Pulldown: 3 plates each side x12

Seated Dumbell Press: 50'sx12
HammerStrength Iso-lateral Pulldown: 3 plates each side x12

Incline Situps w/25 pound dumbell behind head x12
45 Degree Donkey Calf Raises: 3 plates each side x15
 
Thursday 2/4/10
BW: 214.0

Wide grip pullups: BWx6, ouch my left shoulder hurts a lot
Dips: BW+45x12

Recovery day for legs and back, heavy day for push
Leg Extensions: 170x12
Seated Leg Curls: 115x12
Adductor Machine: 130x12
Abductor Machine: 110x12
ATG Squats: 135x12

Leg Extensions: 195x12
Seated Leg Curls: 115x12
Adductor Machine: 130x12
Abductor Machine: 110x12
ATG Squats: 225x8

Standing Military Press: 95x12
Barbell Row 135x12

Standing Military Press: 115x8
Barbell Row 185x8

Standing Military Press: 135x4
Barbell Row 185x8

Standing Military Press: 115x8
Barbell Row 185x8

Incline Situps with 25 pound dumbell behind head 12
45 Degree Donkey Calf Raises 4 plates each side x12

Incline Situps with 25 pound dumbell behind head 12
45 Degree Donkey Calf Raises 4 plates each side x12

Stretching
 
Saturday 2/6/2010
BW: ?

Wide Grip Pullups: BWx6 shoulder felt a little better today!
Dips: BW+45x12

ATG Squat: 135x8, 225x6, 275x5, 320x3, 275x6x2

SL DeadLift: 135x12,225x8,255x6 no back pain, will keep increasing weight gradually as every time I try to jump back to higher weights something gets strained again and I have to back way off for a few more weeks

Seated Calf Raises: 4 plates x12
Hanging Leg Raises with 10 pound dumbell between feet x12

Seated Calf Raises: 4 plates x12
Hanging Leg Raises with 10 pound dumbell between feet x12

Stretching
 
Last edited:
Sunday 2/7/2010
BW: 214.5

Wide Grip Pullups: BWx6
Dips: BW+45x12

Seated Military Press 65x12
HammerStrength IsoLateral Wide Grip Pulldown 3 plates +10 each side x12

Seated Military Press 95x10
HammerStrength IsoLateral Wide Grip Pulldown 3 plates +25 each side x8

Seated Military Press 115x6
HammerStrength IsoLateral Wide Grip Pulldown 3 plates +25 each side x8

Seated Military Press 115x6
HammerStrength IsoLateral Wide Grip Pulldown 3 plates +25 each side x8

Lying Curling Bar Triceps Extensions: 80x12
Barbell Curl 80x12

Lying Curling Bar Triceps Extensions: 90x12
Barbell Curl 90x12

Lying Curling Bar Triceps Extensions: 100x12
Barbell Curl 80x12

Stretching
 
Tuesday 2/10/10
BW: 215.0

Wide grip pullups: BWx5
Dips: BW+45x12

Recovery Day:
Leg Extensions: 170x12
Seated Leg Curls: 115x12
Adductor Machine: 130x12
Abductor Machine: 110x12
ATG Squats: 135x12

Leg Extensions: 195x12
Seated Leg Curls: 115x12
Adductor Machine: 130x12
Abductor Machine: 110x12
ATG Squats: 135x12

Seated Dumbell Press: 35'sx12
Narrow Grip Pulldowns: 160x12

Seated Dumbell Press: 40'sx12
Narrow Grip Pulldowns: 160x12

Decline Dumbell Triceps Extensions: 35'sx12
Incline Dumbell Curls: 30'sx12

Decline Dumbell Triceps Extensions: 35'sx12
Incline Dumbell Curls: 30'sx12

45 Degree Donkey Calf Raises: 4 plates each side x 15
Incline Situps with 25 pound dumbell behind head x12

Stretching

45 Degree Donkey Calf Raises: 4 plates each side x 15
Incline Situps with 25 pound dumbell behind head x12
 
Thursday 2/11/10
BW: ?

Shoveled snow for an hour this morning sooo recovery day only

Wide grip pullups: BWx5
Dips: BW+45x12

Leg Press 5 plates each side x8, 6 plates each side x8
Hyperextensions x12

Leg Press 7 plates each side x8
Hyperextensions x12

Close Grip Bench Press: 135x8
HammerStrength Iso_lateral Row 2 plates each side x8

Close Grip Bench Press: 135x8
HammerStrength Iso_lateral Row 3 plates each side x8

Close Grip Bench Press: 135x8
HammerStrength Iso_lateral Row 3 plates each side x8

Stretching
 
Saturday 2/13/2010
BW: ?

ATG Squat: 135x12, 225x8, 275x6, 325x3, 285x6

HammerStrength Squat Press: 7 plates each side x12, 8 plates each side x 12

SL DeadLift: 135x12,225x8,265x6

Seated Calf Raises: 4 plates x15
Hanging Leg Raises with 10 pound dumbell between feet x12

Seated Calf Raises: 4 plates x12
Hanging Leg Raises with 10 pound dumbell between feet x12

Stretching
 
Sunday 2/14/2010
BW: ?

Wide Grip Pullups: BWx6
Dips: BWx18

Flyes 25'sx12
Dumbell Bench Press: 70'sx12
Barbell Row 135x12

Dumbell Bench Press: 80'sx8
Barbell Row 185x8

Dumbell Bench Press: 85'sx6
Barbell Row 205x8x2

Flyes: 50'sx12x2

Lying Curling Bar Triceps Extensions: 90x12
Barbell Curl 80x12

Lying Curling Bar Triceps Extensions: 90x12
Barbell Curl 80x12

Stretching
 
Last edited:
Tuesday 2/16/10
BW: 214.0

Wide grip pullups: BWx6
Dips: BWx20

Recovery Day:
Leg Extensions: 170x12
Seated Leg Curls: 110x12
Adductor Machine: 130x12
Abductor Machine: 110x12
ATG Squats: 135x12

Leg Extensions: 170x12
Seated Leg Curls: 110x12
Adductor Machine: 130x12
Abductor Machine: 110x12
ATG Squats: 135x12

Military Press: 95x12
Wide Grip Pulldowns: 120x12

Military Press: 115x6
Wide Grip Pulldowns: 140x12

Military Press: 135x5
Wide Grip Pulldowns: 160x8

Military Press: 115x6x2

Decline Dumbell Triceps Extensions: 40'sx12
Incline Dumbell Curls: 30'sx12

Decline Dumbell Triceps Extensions: 40'sx12
Incline Dumbell Curls: 35'sx12

Incline Situps with 30 pound dumbell behind head x12

Stretching
 
jackie11 said:
show us your nutrition xxx
Click to expand...

Generally I eat only protein sources, fruits and vegetables and drink only a half dozen glasses of water, a cup of tea and a glass of wine or a beer with dinner, but I am not fanatical about it. I cheat a few times a week with a desert or something.

Typical day might look like:

Pre-workout: protien shake (I like Biotest's Metabolic Drive, mixes easily with water, tastes good and digests quickly)

Breakfast: half grapefruit, 3 eggs or 8oz of cottage cheese, and/or fruit (prunes or banana)

Mid-morning snack: 8oz of mixed nuts, fruit (raisins, banana, etc).

Lunch: Salad or fruit, can of tuna or cold cuts and cheese

Mid-afternoon snack: protien bar (I like MetRx Protien Plus - 32 grams of protien and taste good, buy them by the case at BJ's) or yogurt or crackers and peanut butter and fruit (apple, etc)

Dinner: meat (fish, chicken, turkey, pork roast, steak, etc), vegetable, glass of wine or beer

Bedtime Snack (if I get hungry): yogurt, cottage cheese and/or granola bar or fruit
 
Last edited:
Thursday 2/18/10
BW: 214.5

Wide grip pullups: BWx6
Dips: BW+45x12

HammerStrength Squat Press: 6 plates each side x12, 8 plates each side x12

Seated Dumbell Press: 40'sx12
One Arm Dumbell Row: 80x12

Seated Dumbell Press: 55'sx8
One Arm Dumbell Row: 80x12

Seated Dumbell Press: 45'sx12

Left Side Raises on 45 Degree Hyperextension x12
Right Side Raises on 45 Degree Hyperextension x12
Hyperextensions: x12

Stretching
 
Saturday 2/20/2010
BW: ?

Wide Grip Pullups: BWx6
Dips: BW+45x12

ATG Squat: 135x12, 225x8, 275x8, 325x3, 290x2 was planning 6-8 reps on this set but knees hurt so I stopped this set early

SL DeadLift: 135x12,225x8,275x6

Hanging Leg Raises with 10 pound dumbell between feet x12
45 degree donkey Calf Raises: 4 plates x15

Hanging Leg Raises with 10 pound dumbell between feet x12
45 degree donkey Calf Raises: 4 plates x15

Stretching
 
dswithers said:
Generally I eat only protein sources, fruits and vegetables and drink only a half dozen glasses of water, a cup of tea and a glass of wine or a beer with dinner, but I am not fanatical about it. I cheat a few times a week with a desert or something.

Typical day might look like:

Pre-workout: protien shake (I like Biotest's Metabolic Drive, mixes easily with water, tastes good and digests quickly)

Breakfast: half grapefruit, 3 eggs or 8oz of cottage cheese, and/or fruit (prunes or banana)

Mid-morning snack: 8oz of mixed nuts, fruit (raisins, banana, etc).

Lunch: Salad or fruit, can of tuna or cold cuts and cheese

Mid-afternoon snack: protien bar (I like MetRx Protien Plus - 32 grams of protien and taste good, buy them by the case at BJ's) or yogurt or crackers and peanut butter and fruit (apple, etc)

Dinner: meat (fish, chicken, turkey, pork roast, steak, etc), vegetable, glass of wine or beer

Bedtime Snack (if I get hungry): yogurt, cottage cheese and/or granola bar or fruit
Click to expand...

wow your diet looks fun!!!! I need to get some protein bars lol

Hope you had a great weekend!!!

Jackie xxx
 
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