Monday, May 1 - Training Report
Height: 6' 1"
Current Weight: 260 lbs.
Calculated BMI: 34.3 (Obese)
Upper Body Workout (IL = Intensity Level)
Chest
Dumbbell Bench Press
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 7)
8 reps @ 30 lbs (IL: 7)
6 reps @ 35 lbs (IL: 9)
12 reps @ 35 lbs (IL: 9)
Dumbbell Flyes
12 reps @ 25 lbs (IL: 10)
Shoulders
Seated Dumbbell Press
12 reps @ 20 lbs (IL: 5)
10 reps @ 25 lbs (IL: 6)
8 reps @ 30 lbs (IL: 8)
6 reps @ 30 lbs (IL: 8)
12 reps @ 35 lbs (IL: 10)
Side Raises
12 reps @ 25 lbs (IL: 10)
Back
Dumbbell Rows
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 6)
8 reps @ 35 lbs (IL: 7)
6 reps @ 40 lbs (IL: 8)
12 reps @ 40 lbs (IL: 9)
Dumbbell Pullovers
12 reps @ 30 lbs (IL: 10)
Triceps
Seated Dumbbell Extensions
12 reps @ 20 lbs (IL: 4)
10 reps @ 25 lbs (IL: 5)
8 reps @ 30 lbs (IL: 6)
6 reps @ 35 lbs (IL: 8)
12 reps @ 35 lbs (IL: 9)
Lying Dumbbell Extensions
12 reps @ 30 lbs (IL: 10)
Biceps
Seated Dumbbell Curls
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 6)
8 reps @ 35 lbs (IL: 7)
6 reps @ 40 lbs (IL: 8)
12 reps @ 45 lbs (IL: 10)
Hammer Dumbbell Curls
12 reps @ 40 lbs (IL: 10)
Current Weight: 260 lbs.
Calculated BMI: 34.3 (Obese)
Upper Body Workout (IL = Intensity Level)
Chest
Dumbbell Bench Press
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 7)
8 reps @ 30 lbs (IL: 7)
6 reps @ 35 lbs (IL: 9)
12 reps @ 35 lbs (IL: 9)
Dumbbell Flyes
12 reps @ 25 lbs (IL: 10)
Shoulders
Seated Dumbbell Press
12 reps @ 20 lbs (IL: 5)
10 reps @ 25 lbs (IL: 6)
8 reps @ 30 lbs (IL: 8)
6 reps @ 30 lbs (IL: 8)
12 reps @ 35 lbs (IL: 10)
Side Raises
12 reps @ 25 lbs (IL: 10)
Back
Dumbbell Rows
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 6)
8 reps @ 35 lbs (IL: 7)
6 reps @ 40 lbs (IL: 8)
12 reps @ 40 lbs (IL: 9)
Dumbbell Pullovers
12 reps @ 30 lbs (IL: 10)
Triceps
Seated Dumbbell Extensions
12 reps @ 20 lbs (IL: 4)
10 reps @ 25 lbs (IL: 5)
8 reps @ 30 lbs (IL: 6)
6 reps @ 35 lbs (IL: 8)
12 reps @ 35 lbs (IL: 9)
Lying Dumbbell Extensions
12 reps @ 30 lbs (IL: 10)
Biceps
Seated Dumbbell Curls
12 reps @ 25 lbs (IL: 5)
10 reps @ 30 lbs (IL: 6)
8 reps @ 35 lbs (IL: 7)
6 reps @ 40 lbs (IL: 8)
12 reps @ 45 lbs (IL: 10)
Hammer Dumbbell Curls
12 reps @ 40 lbs (IL: 10)
Go Larry! I'm proud of you for sticking to your guns and really following through with this. I'll be here with ya for the long haul. I've posted updates on the dvx thread "alright kids" but it looks like that's kinda died down. But I'll be here with you for the thousand miles baby! I've been smoke free and soda free for eight days now and I've become committed to weight training and it feels great! This lifestyle change was long overdue, and I'm glad I'm making it happen now!
- Spooky138 (aka Mikey Stice)
Posted by
Anonymous |
7:56 AM
Thanks Mikey, glad to have you along! It'll be great to look back here in 3 months, 6 months, a year and see how much progress has been made.
Keep up the good work and let me know if I can help in any way.
-- Larry
Posted by
Larry Rutledge |
3:39 PM