Flat DB Bench: 65’s x 10, 75’s x 6, 85’s x 4, 95’s x 3, 105’s x 6, 90’s x 9, 95’s x 5
Note: after the 105's I tried 100's and couldn't get them from my knees to the ready position
should've asked for a spot. So I punished myself with a drop set of 90's
Incline BB Bench: 130lbs x 10, 150 x 9, 170 x 6, 150 x 8
Peck Deck: Didn’t really keep track of weight, although ended up using all the plates but one on the last set
4 x 10
Smith Incline Bench: 130lbs x 10, 180 x 6, 170 x 8, 170 x 8
Machine Dips: Didn’t keep track of weight 4 x 10
warm up & warm down
This was the first time I ever touched the 105’s. Thicker grips than the 100’s.
Deadlifts: 130lbs x 10, 220 x 10, 310 x 3, 270 x 6
Wide Grip Cable pull downs: 165lbs x 10, 185 x 10, 195 x 8, 205 x 6
Single Arm DB Rows: 60lbs. x 10, 70 x 10, 80 x 10, 85 x 8
kneeling Superman: Didn’t keep track of weight 4x 10
close grip sitting cable ins: Didn’t keep track of weight 4 x 10
Squats: 130lbs. x 10, 180 x 10, 200 x 8, 180 x 8 (I’m embarassed to post these)
Machine Calf raises: 4 sets of 10
Leg Press: 360lbs x 10, 450 x 8, 540 x 6, 500 x 6
Leg Extensions & Leg Curls - 4 Supersets x 10
I’ve decided to skip shoulder and arms day in order to give them a rest. I should be taking a couple of weeks off but I can’t bring myself to do it. I’ll be doing Long-slow cardio 45 to 60 mins. for the next 4 days 'til chest day.
This Thread will now contain two logs. Mine & the training I have outlined for my wife.
1/30
Mr. NvrTooLate’s Log
Felt weak today with a head cold. Had a 4 day recovery/ deload period then caught a head cold in the process. (I have a 5 yr old and a 3 yr old so go figure)
Worked out with the wife showed her proper form, etiquette and dispelled the myth: “I’m gonna get big and bulky if I lift heavy weights”
Machine Press 3 x 10
DB Flat Bench: 65’s x 10, 85’s x 6, 95’s x 8
DB Incline Bench: 65’s x 10, 75’s x 10, 60’s x 10
DB Incline fly: 30’s x 10, 35’s x 8, 40’s x 8
Machine Dips: 2 sets of 10
Dips: BW x 10, BW +10lbs x 8
abs: 4 sets of 10
Mrs. NvrTooLate
5 min. warmup
Machine Press: 3 sets of 15
Superset curls & skullcrushers: 4 sets of 15
DB Single Arm Rows: 4 sets of 15
Smith Military Press: 3 sets of 15
Machine Dips: 3 sets of 15
abs: jack knives 3 sets of 10
10 min. eliptical @ 145 bpm - 5 min. of stairs
I’m really proud of her: next work out will be squats, deadlifts, lunges, maybe more back etc.
Deadlifts: 130lbs. x 10, 220 x 8, 270 x 6, 220 x 8
Single Arm DB Rows: 75lbs. x 10, 75 x 10, 80 x 10, 85 x 8
Pull ups: BW x 10, BW x 6 - Cable Pull Downs 2 x 10 didn’t keep track of weight
Superman’s 4 x 10
Dble Arm Cable pull outs 4 x 10
Mrs. NvrTooLate
Deadlifts: The bar - 3 x 15
Hack Squats: 20lbs. 3 x 15
Squats: The bar - 3 x 15
superset leg ext. & leg curls - 3 x 15
lunges - 3 x 15
squats: 130lbs. x 8, 180 x 6, 190 x 6, 180 x 6
Lunges: 20lb db’s x 10, 30’s x 10, 40’s x 8, 32.5’s x 10
Hack Squats 180lbs. x 10, 8, 8, 8
Superset Leg extensions & curls: 4 sets of 10
Seated DB military press: 30’s x 10, 40’s x 6, 55’s x 3, 65’s x 8, 70’s x 8, 60’s x 10
DB “beer can” lat raises: 20’s x 10, 25’s x 10, 25’s x 5, 25’s x 8
Seated Cable military press: 4 sets of 8
Front DB “V” raises: 25’s x 10, 30’s x 8 (switched to Cable front raises since it was happy hour on all 20 to 30 lb. DBs) 2 sets of 10
20 min. cardio @ 145 BPM
Mrs. NvrTooLate - 60 min. spin class (I can’t believe I’m typing the words “spin class” on this website, but it’s good for her and her goals)
skull crushers: 20’s x 10, 30’s x 10, 32.5’s x 8, 40’s x 4, 42.4’s x 3, 45’s x 6, 40’s x 8
EZ Bar preacher Curls: 40lbs x 12, 60 x 8, 70 x 4, 75 x 6, 75 x 5, 70 x 8
Cable Pull Downs: 90 x 10, 100 x 10, 110 x 10, 120 x 8
Incline seated Hammer curls: 25’s x 10, 30’s x 8, 35’s x 8, 10’s x 8
DB French Press: 55 x 12, 65 x 10, 70 x 10, 70 x 10
Machine Curls: 4 sets of 10
Hanging Leg Raises (no swing) 4 x 10
calf machine 4 x 10
Smith calf raises 4 x 10
reverse hyperextensions: 4 x 10 (set 2 w/ 5 lb. weight overhead, increasing by 5 lbs. per set)
jack knives 4 x 10
16 min. cardio
Mrs. NvrTooLate
Squats: The bar - 4 x 15
Cable Pull Downs: 4 x 15
lunges 4 x 15
Single Arm DB Rows 4 x 15
Leg Press 4 x 15
Abs
superset leg curls & leg ext. 4 x 15
Just noticed you and your wife workout at the same time. Mine works out at at the same times I do. She does lifts one day and cardio the next. Both days she ignores my advise. Your workouts are looking great.
It was a long road to get her to start listening to me. First I told her the basics. Of course she doesn’t believe me, then gets a trainer. Trainer echos everything I’ve told her. Then finally I told her to save the money and just let me train her.
Flat DB Press: 50’s x 11, 60’s x 8, 70’s x 4, 80’s x 4, 90’s x 3, 100’s x 7, 100’s x 7, 90’s x 9
peck deck: 4 x 8
Dips: BW x 10, BW+10 x 10, BW+15 x 9, BW+20 x 10
Smith Incline Press: 130lbs x 10, 140 x 10, 150 x 6, 140 x 8
[quote]NvrTooLate wrote:
It was a long road to get her to start listening to me. First I told her the basics. Of course she doesn’t believe me, then gets a trainer. Trainer echos everything I’ve told her. Then finally I told her to save the money and just let me train her.
She listens to me now, somebody pinch me.
Thanks for the acolades[/quote]
Jeez - if only that’d worked for the missus and me.
[quote]JoeGood wrote:
Nice DB pressing going on in here.[/quote]
That was very good of you to say… Thanks!
2/10
Busy, Busy day. Had to stop by the hospital (Newport Beach, CA) to pick up keys from Uncle D for the cabin in the mountains this weekend @ 9:30. Didn’t have an appt. till 11:30 (Orange, CA.)
sooo I snuck in a BACK DAY in Newport on the way, just enough time for 14 sets. The afternoon was chalf full of appts (Compton, CA)
Deadlifts: 130lbs x 10, 180 x 8, 220 x 4, 240 x 4, 250 x 4, 290 x 6, 220 x 6
Pull ups (wide grip, palms away): BW x 10, BW x 6,
Cable Pull Downs (wide grip, palms away): 160 x 10, 190 x 6
Single Arm DB Rows: 65lbs. x 10, 70 x 10, 15 x 6
