Cutie's Fall '05 training

Chest/Tris
Abs/Cardio
Quads/Hams
Off
Back/Bis
Abs/Cardio
Off
Shoulders/Calves

I'm starting back slow n light.......this sched may change. Since it's been a while...I'll add to the workouts each week...

I also take a nice walk w/ the puppy every night after work around the lake....


Due to my back and Shoulder issues I am using machines more then free weights

These are the supplements I'm currently taking:

Fiber supplement
Vit E
Multi vitamin
Acidophilus
Green Tea Extract
Glutamine
Milk thistle
cranberry extract
udo's choice oil

08/23/05

Incline Press Hammer Strength Machine
12 reps x 10 lbs
12 reps x 10 lbs
10 reps x 15 lbs
10 reps x 15 lbs

Chest Press Hammer strength Machine

12 reps x 30 lbs
10 reps x 45 lbs
10 reps x 60 lbs
15 reps x 30 lbs

Tricep Pushdowns

12 reps x 40 lbs
8 reps x 50 lbs
30 reps x 25 lbs

Tricep Machine
15 reps x 10 lbs
12 reps x 20 lbs
10 reps x 30 lbs
__________________

08/24/05

weighted crunches
50 reps w/ 50 lbs

ab twist
10 reps x 30 lbs both sices
12 reps x 30 lbs both sides
12 reps x 30 lbs both sides

15 min treadmill starting out w/ 0 incline at 3.0 increasing incline every 2 min....

08/25/05

Leg Press

2/25lb plates x 12 reps regular stance
2/25lb plates x 12 reps sumo stance
2/ 45lb plates x 12 reps regular stance
2/45lb plates x 12 reps sumo stance
2/45 lb plates x 10 reps close stance
2/45 lb plates x 15 reps regular stance
2/45 lb plates x 5 reps sumo stance
2/45 lb plates x 5 reps close stance

Leg Extensions

30 lbs x 10 reps
40 lbx x 10 reps
50 lbs x 10 reps
60 lbs x 8 reps

Lying Ham Curls

30 lbs x 12 reps
40 lbs x 10 reps
50 lbs x 10 reps

Standing Ham Curl

20 lbs x 8 reps
20 lbs x 5 reps
20 lbs x 5 reps

Abductor

70 lbs x 15 reps
80 lbs x 15 reps
90 lbs x 12 reps

Adduction

90 lbs x 15 reps
100 lbs x 12 reps
120 lbs x 10 reps

08-26-05

OFF! CANNOT WALk LOL

Even my butt hurts today.....I can't wait to pick up strength again.....

08-27-05

High Row

25 lb each side x 12
45 lb each side x 12
45 lb each side x 10
55 lb each side x 6
25 lb each side x 25

Pull downs behind head

40 lbs x 15
60 lbs x 12
70 lbs x 8

Wide Grip Pull Downs

70 x 12
80 x 12
90 x 10
100 x 7
70 x 18

Low Rows

50 x 12
60 x 10
70 x 10
40 x 20

Bent over rows

15 lb x 12
15 lb x 10
15 lb x 10

Bar Curls

20lbs x 15
25 lbx x 12
30 lbx x 8
20 lbs x 15

bicep curl machine

20 lbs x 15
20 lbs x 15

Weighted Crunches

50 lbx x 80

08-28-05 (took the day off)

08-29-05

Shoulder Press
20 lbs x 15
25 lbs x 12
30 lbs x 10
10 lbs x 20

Lateral shoulder Raises

10 lbs x 15
20 lbs x 12
30 lbs x 10
10 lbs x 15

Dips
45 lbs x 12
90 lbs x 10
120 x 8

Standing Calf Raises

60 lbs x 15
90 lbs x 12
120 lbs x 10
150 lbs x 10
180 lbs x 12
225 lbs x 10

Seated Calf raises

2/45 lb x 15
3/45 lb x 12
3/45 + 1/25 x 8
3/45 + 1/35 x 10
4/45 x 10

[hanuri]

Good to know u are back at it again. started myself about a month ago after a month´s layoff.... Your system seems guite similiar than mine. The legendary push - pull thing. I do hams twice a week in a different day apart the front legs. Found out this working fine w me. Good training , keep us posted ....

I could do 2 legs workouts and at one time did.....early in the week i'd hit legs heavey and then later on I'd hit em light....legs n back are my 2 fav body parts to train, also my strongest.....I really have to push myself to train shoulders LOL

feels good to be back at it again...........

*smile*

Cutie

[hanuri]

Let me guess back and legs happen to be your best bparts? Usually it´s that way if someone LIKES to train them..... My delts are a little behind but I´d say legs are the best and back & chest alomg w arms are equal... I do everythin once a week. Legs can tolerate more than any other bpart that´s true...