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Old 10-26-2012, 08:05 PM   #1860 (permalink)
rpmcduff
FitDay Member
 
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
Default Thursdays Workout

Chest & Back (sets/reps)
Seated Incline Press Machine: 2/5 160, 1/5 130#
Inclined Flys: 3/6 45# (x2)
Flat Bench Pullovers: 3/6 55#
T-Bar: 3/5 115#
Overhead Lat Pulldown Machine: 2/6, 1/8 160#
Ab machine: 1/13 140#, 1/7 140#, 1/7 110#
Hanging Straight leg lifts: 3/10 (Alternated these with the Ab machine and they ruined my Ab machine results.)
Elliptical: 5 min, level 6 warmup before weights, 35 min, level 6 post weights. 3.79 miles, 5.65 mph. (Personal best for speed/distance)

Hit my mini weight goal of 220!!!

Pam:
Congratulations on the Squats!!

SW:
3 pounds of muscle gain in 6 months is really impressive!!! Especially given the amount of running you do.

Yauncin;
Nice to see you back!
__________________
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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