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Old 09-08-2012, 05:25 PM   #1690 (permalink)
rpmcduff
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
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Tonysgdbg:

Like Jamie said. Lots of good exercises. Burpees, Lunges, Squats, Pullups and Pushups come to mind right away. Some are just body weight like pushups and Burpees but lunges and squats you can add some weight depending on your fitness level and ability.

Last Night Arms and Shoulders. (sets/Reps)
Side Lateral Raises: 3/6 25# Dumbbells
Military Press: 3/6 2x45# Dumbbells
Bicep Curls: 3/6 45# Dumbbells
Shrugs: 3/6 2x80# Dumbbells
Tricep press: 3/6 75# Dumbbell
Tricep Cable machine Push Down: 70# to 35# (Burn downs, perform to failure,reduce weight by 5 pound, perform to failure, repeat)
Ab Machine: 2/20, 1/22 120# (Was able to add a few more reps on the last set.)
Back Extensions: 3/6 with 35#
Back Extension Twists: 3/10 (each side)
Elliptical: 5 min, level 6, warmup pre- weights, 35 min, level 6 post weights.
__________________
Ron

Male, Age 53 Height 5'-11"
Start, Spring 2009....,.. 270.0 lbs
January 21, 2010. ....,...255.0 lbs (Joined Fitday)
September 10, 2010..,..223.8 lbs. (-46.2lbs)
Mini-Goal......................225 Achieved 9/21/2012
Mini-Goal......................220 Achieved 10/26/2012
Current.........................216.2 lbs. (-53.8 lbs)
Mini-Goal.......................215
Goal..............................200



My log: http://www.fitday.com/fitness/Public...Owner=rpmcduff
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