Diary of dswithers

Tuesday 11/27/07
BW 209.5

External Rotations: 2x15x8's
Handstand Pushups: 5
Wide Grip Pullups: 10
Dips: 16

Flyes followed by Dumbell Bench Press w/no rest: 12+4x60's
One Arm Dumbell Bent Row: 12x80

Flyes followed by Dumbell Bench Press w/no rest: 12+4x60's
One Arm Dumbell Bent Row: 3x8x105

Triceps Pressdown: 12x75
Incline Dumbell Curls: 12x40's

Triceps Pressdown: 12x65
Incline Dumbell Curls: 10x40's
 
Wednesday 11/28/07
BW 209.0

Handstand Pushups: 5

Leg Extensions: 15x200
Leg Curls: 15x130

ATG Squats: 12x135,8x225,2x3x255

Cybex Duo Squat 2x12x6 plates each side

Incline Situps: 2x15x15 lb dumbell behind head
 
Thursday 11/29/07
BW 207.5

Handstand Pushups: 6
Wide Grip Pullups: 11
Dips: 18

Standing Military Press: 12x95
Hammer Strength Chest Supported Row: 12x2 plates each side

Standing Military Press: 12x95
Hammer Strength Chest Supported Row: 12x2 plates each side

Behind neck press on smith machine: 12x1 plate each side
Wide Grip Pull Down: 12x160

Behind neck press on smith machine: 12x1 plate each side
Wide Grip Pull Down: 12x160

Easy Bar Lying Triceps Ext: 12x80
Easy Bar Reverse Curls: 12x70

Easy Bar Lying Triceps Ext: 12x80
Easy Bar Reverse Curls: 12x70

Rear Delt Machine: 15x70
 
Saturday 12/01/07
BW 209.0

External Rotations: 2x15x8's
Handstand Pushups: 5

Leg Extensions: 15x200
Leg Curls: 15x130

Deadlift: 8x135,6x225,3x5x315

Hanging Leg Raises: 2x12xBW+10lb dumbell between feet

Eliptical: 20 minutes @ level 6
 
Sunday 12/02/07
BW 206.5

Handstand Pushups: 4
Wide Grip Pullups: 12
Dips: 20

Bent Row: 12x135
Flyes followed by Dumbell Bench Press w/no rest: 12+4x65's

Bent Row: 12x185
Flyes 11x65's 60 seconds rest Dumbell Bench Press 6x65's

Bent Row: 2x6x230

Lying Easy Bar Triceps Extension: 12x90
Standing Barbell Curls: 12x90

Lying Easy Bar Triceps Extension: 12x90
Standing Barbell Curls: 12x90

Reverse Push Up: 15xBW
 
Geeze. Those are some good numbers of dips, HS pushups, and WG pullups at 209 o_O
Training looks great, just one question; whats a reverse pushup? I'm trying to envision it in my mind lol, it's not working.
 
Merciless said:
Geeze. Those are some good numbers of dips, HS pushups, and WG pullups at 209 o_O
Training looks great, just one question; whats a reverse pushup? I'm trying to envision it in my mind lol, it's not working.
Click to expand...

I did a web search and found a couple of different movements called "reverse pushups" on different web sites, but this is what i was referring to:
Weighted Bench Dip

I guess I will call it bench dips from now on. It is kind of like parallel bar dips, but it seems to isolate the triceps more and if you go low enough it stretches the shoulder joint nicely.
 
Tuesday 12/04/07
BW 207.5

Stayed up way too late last night watching the Patriots get lucky again! How could they play so poorly and still win? And I have to rush of to work to a big meeting this morning and another this afternoon:(. But I took yesterday as a rest day so I had to go do a quick lower today:

Leg Extensions: 15x200
Leg Curls: 15x130

ATG Squats: 12x135,3x225,2x3x260

Stiff Legged Good Mornings: 12x95
Cybex Duo Squat 12x6 plates each side

Stiff Legged Good Mornings: 12x95
Cybex Duo Squat 12x6 plates each side

45 deg donkey calf raises 15x5 plates each side
Incline Situps: 15x20 lb dumbell behind head

45 deg donkey calf raises 15x5 plates each side
Incline Situps: 12x20 lb dumbell behind head
 
Wednesday 12/05/07
BW 205.5

Handstand Pushups: 5
Wide Grip Pullups: 12
Dips: 16xBW+25lbs. (my gym got a new dipping belt, yay!!!)

Standing Military Press: 12x95
Wide Grip Pullups: 5xBW+25lbs.

Standing Military Press: 12x105
Wide Grip Pullups: 5xBW+25lbs.

Standing Military Press: 12x105
Neutral Grip Pullups: 5xBW+25lbs.

Behind neck press on smith machine: 10x1 plate each side
Wide Grip Pullups: 5xBW+25lbs.

Behind neck press on smith machine: 8x1 plate each side
Neutral Grip Pullups: 5xBW+25lbs.

Behind neck press on smith machine: 8x1 plate each side

Easy Bar Reverse Curls: 12x80
Lying Dumbell Triceps Extension: 12x40's

Easy Bar Reverse Curls: 12x80
Lying Dumbell Triceps Extension: 12x40's

Rear Delt Machine: 15x80
 
NBS 4life said:
hey man good work on the consistancy
Click to expand...

If I have learned one thing after doing this off and on 40 years it is that consistancy is the single most important factor! Every time you deviate from the path you are either stagnating or going backwards and it just takes that much longer to reach your goals!
 
Friday 12/07/07
BW 208.5

Handstand Pushups: 5
Wide Grip Pullups: 12
Dips: 16xBW+35lbs.

One Arm Dumbell Row: 12x80
Flyes: 12x65's
30 sec rest
Dumbell Bench Press: 6x65's

One Arm Dumbell Row: 6x110
Flyes: 12x65's
30 sec rest
Dumbell Bench Press: 6x65's

One Arm Dumbell Row: 2x6x110

Bench Dips: 12x105
Standing Reverse Easy Bar Curls: 12x90

Bench Dips: 12x105
Standing Reverse Easy Bar Curls: 10x90
 
Saturday 12/08/07
BW 208.5

Leg Extensions: 15x200
Prone Leg Curls: 15x90

Deadlift: 8x135,6x225,5x315,3x335,2x5x320

Seated Calf Raises: 8x5 plates
Hanging Leg Raises: 15xBW+10lb dumbell between feet

Seated Calf Raises: 9x5 plates
Hanging Leg Raises: 14xBW+10lb dumbell between feet

Seated Calf Raises: 10x4 plates,12x3 plates
 
Sunday 12/09/07
BW 207.0

Handstand Pushups: 5
Wide Grip Pullups: 12
Dips: 16xBW+45lbs.

Leg Extensions: 15x200
Seated Leg Curls: 15x130

Stretching

30 minutes eliptical @ 130 HR
 
Tuesday 12/11/07
BW 208.5

Handstand Pushups: 5
Wide Grip Pullups: 11
Dips: 12xBW+45lbs.

Seated Press Behind Neck: 12x95
Close Grip Pulldowns: 12x180

Seated Press Behind Neck: 12x115
Close Grip Pulldowns: 8x240

Seated Press Behind Neck: 5x135
Close Grip Pulldowns: 6x280

Seated Press Behind Neck: 8x115
Close Grip Pulldowns: 6x280

Seated Press Behind Neck: 8x115
Inverted Row: 12xBW

Lying Easy Bar Triceps Extension: 12x115
Standing Curls: 12x70

Lying Easy Bar Triceps Extension: 12x115
Standing Curls: 12x70
 
Wednesday 12/12/07
BW 208.0

Leg Extensions: 15x200
Leg Curls: 15x130

ATG Squats: 12x135,6x225,5x265,6x225

Stiff Legged Good Mornings: 2x12x95

45 deg donkey calf raises 15x5 plates each side
Incline Situps: 15x20 lb dumbell behind head

45 deg donkey calf raises 12x5 plates each side
Incline Situps: 10x20 lb dumbell behind head

45 deg donkey calf raises 12x4 plates each side
 
Saturday 12/15/07
BW 208.0

Handstand Pushups: 5
Wide Grip Pullups: 12
Dips: 14xBW+45lbs.

Flyes: 10x70's
30 sec rest
Dumbell Bench Press: 6x70's
Hammer Strength Iso-Lateral Wide Grip Pull Down: 12x3 plates each side

Flyes: 10x65's
30 sec rest
Dumbell Bench Press: 6x65's
Hammer Strength Iso-Lateral Wide Grip Pull Down: 12x3 plates each side

Lying Easy Bar Triceps Extensions: 12x120
Standing Reverse Easy Bar Curls: 12x90

Lying Easy Bar Triceps Extensions: 12x120
Standing Reverse Easy Bar Curls: 12x90
 
Tuesday 12/18/07
BW 210.5

Sunday was a blizzard, so I didn't get to the gym. Monday was just too damn depressingly cold, and today was even worse (5 deg F), but I had to take my daughter to school, so I just kept going and made it too the gym! Now I feel much better. Winter is sooooooooo depressing.

Handstand Pushups: 2

Leg Extensions: 15x200
Seated Leg Curls: 15x130

Deadlift: 8x135,6x225,5x315,3x5x325 I kept loosing my grip before my back was fatigued, even with an alternating grip on the sets over 225. I hate to uses straps, but I hate to have my grip impede my deadlift progress...

Hanging Leg Raises: 12xBW+10lb dumbell between feet
Seated Calf Raises: 16x3 plates

Hanging Leg Raises: 12xBW+10lb dumbell between feet
Seated Calf Raises: 16x3 plates
 
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