hrm ok i guess ill start with dips, move to decline db press, stack in some decline db light weight flies, lower cable crosses, and finish with swiss ball push ups

i've been really spreading my lifting out, i use to lift straight for 1.5hrs by stacking chest/tri, back/bi, shoulders, legs, abs...but i've been running more so i went to some short light weight muscle group lifting...4-5 exercises medium weight high rep per group.

maybe for back/lats i'll work in 5, pull ups, lat pull, seated row, close grip lat pull, and machine row. i like the reverse fly but i can always work that in when i do shoulders since it's targetting more of the upper back shoulder region.

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I PUT TRADEMARKS AROUND YO MOTHAFUCKIN EYE
JUST ME N YOU

lifting for an hour and a half wtf...

Ive never been a fan off working out for more then maybe 50 minutes, i dont know many people that still lift for over an hour..

quote:

Originally posted by chach lifting for an hour and a half wtf... Ive never been a fan off working out for more then maybe 50 minutes, i dont know many people that still lift for over an hour..

i'm in the gym for ~2hours...half cardio and half upper/lower body. it works out

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quote:

Originally posted by Ygrene I once saw Swamper peel off 4 or 5 $100 bills from a fat roll and say this to Donald Trump: "Go clean yourself up; you look like a bum.". And then he threw the bills right in Trump's face/hair! Then Swamper and his entourage of 30, who were all wearing TA monogramed Rolexes, left the room and flew to Hawaii for a few hours because Del wanted fresh coconut. To his defense, Trump didn't even really look like a bum.

quote:

Originally posted by chimera66 i'm in the gym for ~2hours...half cardio and half upper/lower body. it works out

your a girl.

quote:

Originally posted by chach lifting for an hour and a half wtf... Ive never been a fan off working out for more then maybe 50 minutes, i dont know many people that still lift for over an hour..

well i dunno i just estimate it, im in by 530 and go through my sets but thats when you do back/bi, chest/tri, shoulders, legs so each one esp the dual days where back/bi happens i go through a good 4-6 workouts per muscle group so thats like anywhere from 8-12 exercises, 4-5 sets of each so time does add up.

i don't power through it in like a 40min session, i take my time, stretch between sets etc...

i've been running a good 30-40mins now so i cut my lifting by half almost so thats why im doing isolated muscle group lifting..chest one day, shoulders the next, etc etc.

___________________
I PUT TRADEMARKS AROUND YO MOTHAFUCKIN EYE
JUST ME N YOU

Squats
145 x 10
155 x 8
175 x 6
175 x 6
(kind of light but didn't want to wreck my legs)

Machine Flexion
75 x 10
85 x 8
105 x 6
105 x 6

Machine Extension
85 x 10
95 x 8
105 x 6
105 x 6

Machine Calf Press (Inner and outer)
2x 100 x 10
2x 125 x 8
2x 160 x 8
2x 160 x 8

Machine Leg Press
115 x 10
125 x 8
155 x 6
155 x 6


No cardio today give the old kickers a little rest.

quote:

Originally posted by chach your a girl.

I may be a girl but I still work it out; I sweat like a whore at church today and it was great

Anyhow this is what I did today:

Elliptical – 1 mi backward then 1 mi forward (today 12:28 min )
Lunges – 3 x 12
Reverse Crunches – 4 x 15
Crunches – 4 x 15
(done in combination reverse crunch then crunch then break, etc)
Side Lying Leg Lifts – 3 x 12 (no more than 7 second rest between switching sides)
Glute Lifts – 3 x 15 (plank held for ~20sec between each set)
Dead Lifts – 3 x 12 @ 55lbs
Lower Back Extension Machine – 3 x 10 @ 120lbs
Inner Abducter Machine – 2 x 15 @ 90lbs then 1 x 15 @ 100lbs
Leg Press – 3 x 10 @ 175lbs
Stationary Bike - 45min (reading )

Does anyone see any changes I should make? This is what I did today in the exact order but I really screwed up by doing dead lifts immediately followed by lower back because the strain on my back was just too much and I started to cramp. I'm bored and need something new...any ideas???

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quote:

Originally posted by Ygrene I once saw Swamper peel off 4 or 5 $100 bills from a fat roll and say this to Donald Trump: "Go clean yourself up; you look like a bum.". And then he threw the bills right in Trump's face/hair! Then Swamper and his entourage of 30, who were all wearing TA monogramed Rolexes, left the room and flew to Hawaii for a few hours because Del wanted fresh coconut. To his defense, Trump didn't even really look like a bum.

quote:

Originally posted by chach your a girl.

what does that have to do with anything?

quote:

Originally posted by Frenchie what does that have to do with anything?

wow


anyways the gym was fine i hate legs day tomorrow chest yipee!

I was serious. You made it sound ..offensive. I wanna know why you said it that's all. If you give me one more, "wow" answer, you're in touble.

quote:

Originally posted by Frenchie I was serious. You made it sound ..offensive. I wanna know why you said it that's all. If you give me one more, "wow" answer, you're in touble.

i'm guessing he thinks that girls don't workout as hard as guys hence the reason i can be in the gym for 2hours. IMO my workouts are damn respectable for a guy or girl.

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quote:

Originally posted by Ygrene I once saw Swamper peel off 4 or 5 $100 bills from a fat roll and say this to Donald Trump: "Go clean yourself up; you look like a bum.". And then he threw the bills right in Trump's face/hair! Then Swamper and his entourage of 30, who were all wearing TA monogramed Rolexes, left the room and flew to Hawaii for a few hours because Del wanted fresh coconut. To his defense, Trump didn't even really look like a bum.