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  1. #776
    M&S Elite Member Mike8888's Avatar
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    Sunday 6.5.16
    Arms and abs
    Stretch and foam roll
    EZ-bar curls Warm up 1 set of 15 reps and 3 sets of 10 reps
    Alternate Zero rest
    Seated EZ bar triceps extensions Warm up set of 15 and 3 sets of 10 reps
    Seated DB Curls Warm up set of 15 reps and 3 sets of 10 reps
    Alternate Zero rest
    Skull crushers Warm up set of 15 reps and 3 sets of 10 reps
    Wrist curls warm up set of 15 reps and 3 sets of 10 reps
    Alternate Zero rest
    Revere wrist curls Warm up set of 15 reps and 3 sets of 10 reps
    Crunches 4 sets of 15 reps
    Alternate Zero rest
    Hanging leg raises 4 sets of 15 reps
    Post workout meal: Shake and bake chicken, mashed potato and broccoli.





    I'm now at 165lbs.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  2. #777
    M&S Elite Member Mike8888's Avatar
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      20+ Years
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    Sunday 6.12.16
    Chest and back
    Stretch and foam roll
    Warm up: Decline push ups 2 x 20 super set w/Inverted rows 2 x 15
    Bench press: 165lbs x 15, 175lbs x 10, 185lbs x 10
    super set with
    Bar Bell rows: 110lbs x 15, 135lbs x 10, 155lbs x 8
    Flies + CGP palms facing: 30lbs x 15, 35lbs x 12, 35lbs x 10
    DB rows: 60lbs x 12, 70lbs x 10, 80lbs x 10
    Post workout meal: Shake and bake chicken, mashed potato and broccoli.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  3. #778
    M&S Elite Member Mike8888's Avatar
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      20+ Years
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    My fitness band failed and had to be replaced again, this one makes 4. I got laid off at work on Friday. Holding off on serious exercise because of a dull aching pain is lingering in my left upper back and tingling from my shoulder to the tips of my fingers of my left arm. Happy fourth of July to everyone.





    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  4. #779
    M&S Elite Member Mike8888's Avatar
    • Join Date
      Aug 2013
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    • Years Exp
      20+ Years
    • Goal
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    • Location
      New England
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      737,363,891
    • Rep Power
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    I'm feeling much better so workouts will start up again tomorrow.













    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  5. #780
    M&S Elite Member Mike8888's Avatar
    • Join Date
      Aug 2013
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      20+ Years
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    • Location
      New England
    • Training Log
    • Reputation
      737,363,891
    • Rep Power
      7,373,650

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    Tuesday 7.12.16
    Starting back up with body weight exercises
    Stretch and foam roll
    Chest and back
    Decline push ups w/bars
    4 sets of 15 reps
    Alternating with
    Inverted rows
    4 sets of 15 reps
    Post work out meal: Chop suey and corn bread.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  6. #781
    M&S Elite Member Mike8888's Avatar
    • Join Date
      Aug 2013
    • Posts
      1,124
    • Years Exp
      20+ Years
    • Goal
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    • Location
      New England
    • Training Log
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      737,363,891
    • Rep Power
      7,373,650

    Default

    Wednesday 7.13.16
    Stretch and foam roll
    Abdominal work
    Crunches 4 sets of 15
    Hanging leg raises 4 sets of 15
    Post workout meal: Baked chicken, rice and corn.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  7. #782
    M&S Elite Member Mike8888's Avatar
    • Join Date
      Aug 2013
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    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
      Male
    • Location
      New England
    • Training Log
    • Reputation
      737,363,891
    • Rep Power
      7,373,650

    Default

    Sunday 7.17.16
    Stretch and foam roll
    Legs
    Squats
    Warm up 135lbs x 15 reps
    180lbs x 10 - 190lbs x 10 - 200lbs x 8
    Leg curls
    Warm up 50lbs x 15 reps
    60lbs x 10 - 70lbs x 10 - 80lbs x 8
    Leg extensions
    Warm up 50lbs x 15
    70lbs x 12 - 80lbs x 10 - 90lbs x 10 - 90lbs x 8
    Post workout meal: Barbecued steak, rice and broccoli.
















    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  8. #783
    M&S Elite Member Mike8888's Avatar
    • Join Date
      Aug 2013
    • Posts
      1,124
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
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    • Location
      New England
    • Training Log
    • Reputation
      737,363,891
    • Rep Power
      7,373,650

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    12.25.16
    Stretch and foam roll
    Chest and Back
    Body weight exercises
    Decline push ups 5 sets of 20
    alternating with
    Inverted rows 5 sets of 15
    Weighing in at 168lbs currently and wanting to bulk up to 185 -190lbs in the next few months.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  9. #784
    M&S Elite Member Mike8888's Avatar
    • Join Date
      Aug 2013
    • Posts
      1,124
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
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    • Location
      New England
    • Training Log
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      737,363,891
    • Rep Power
      7,373,650

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    1.5.17
    Stretch and foam roll
    Shoulders and arms
    Dips BW 3 sets of 10 reps
    Super set with
    DB Curls 35lbs. 4 sets of 10-12 reps
    DB Presses 40lbs 3 sets of 10-12 reps
    Super set with
    Y Raises 25lbs. 3 sets of 10-12 reps
    Shrugs 50lb DBs 3 sets of 10-12 reps
    Super set with
    Bent laterals 20lb DBs 3 sets of 10-12 reps
    Wrist curls 4 sets BB, 65lbs, 75lbs and 80lbs 10-12 reps
    Super set with
    Reverse wrist curls 15lb DBs 3 sets of 10-12 reps
    Arm circles w/(2) 2.5lb. plates 50 forward and 40 reverse
    Post workout meal: Porterhouse steak, rice and corn.
    My weight is up around 4 lbs. to 172
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  10. #785
    M&S Elite Member Mike8888's Avatar
    • Join Date
      Aug 2013
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    • Years Exp
      20+ Years
    • Goal
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    • Location
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    • Training Log
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      737,363,891
    • Rep Power
      7,373,650

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    Monday 2.13.17
    Stretch and foam roll
    Chest and Back
    Body weight exercises
    Push ups 5 sets of 20
    alternating with
    Inverted Rows 5 sets of 15
    Weight is 172lbs.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  11. #786
    M&S Elite Member Mike8888's Avatar
    • Join Date
      Aug 2013
    • Posts
      1,124
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
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    • Location
      New England
    • Training Log
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      737,363,891
    • Rep Power
      7,373,650

    Default

    Tuesday 2.21.17
    Shoulders and Arms
    Stretch and foam roll
    DB Presses 1 warm up 20lbs 3 sets 30lbs 10 - 12 reps
    3 sets Bent laterals 20lbs
    3 sets of shrugs 50lb DB's
    3 sets of EZ curls 60lbs.
    3 sets of Tricep extensions 50lbs on EZ curl bar
    3 sets of wrist curls 65lbs, 75lbs, and 80lbs.
    3 sets of reverse wrist curls with 15lb DB's
    Post workout meal: Chicken Parm
    Weight 174 - Feeling Great!
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  12. #787
    M&S Elite Member Mike8888's Avatar
    • Join Date
      Aug 2013
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      1,124
    • Years Exp
      20+ Years
    • Goal
      Build Muscle
    • Gender
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    • Location
      New England
    • Training Log
    • Reputation
      737,363,891
    • Rep Power
      7,373,650

    Default

    Wednesday 2.22.17
    Legs
    Stretch and foam roll
    Squats warm up 135lbs 15 reps
    155lbs, 165lbs, 175lbs x 10 reps
    Leg extensions warm up 50lbs 15 reps
    60lbs, 70lbs, 80lbs x 10 reps
    Leg curls 4 sets 50lbs, x 8-12
    Standing calf raises 4 sets of 15 w/80lb barbell.
    Post workout meal: Shake and bake chicken, rice and carrots.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  13. #788
    M&S Elite Member Mike8888's Avatar
    • Join Date
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      20+ Years
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    • Location
      New England
    • Training Log
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      737,363,891
    • Rep Power
      7,373,650

    Default

    Monday 2.27.17
    Chest and back
    Stretch and foam roll
    Decline push ups w/bars
    5 sets of 20
    alternating with
    Inverted rows
    5 sets of 20
    3 sets of one arm rows 35lbs, 40lbs and 45lbs
    alternating with
    Flies -3 sets- 20lbs. 25lbs and 30lbs.
    Post work out meal: Beef stew.
    54 years old
    5'8" 170lbs
    Neck 17.5"
    Chest 48"
    Waist 32"
    Biceps 15"
    Forearms 13"
    Wrist 7.25"
    Thighs 23"
    Calf 16"
    Body Fat Percentage: 11%
    Daily Calorie Goal: 3000
    Weight goal 190lbs at 12-15% BF

  14. #789
    Just joined M&S
    • Join Date
      Jun 2017
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      1-2 Years
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    Think I'll have to start one of these training journals, you guys are so dedicated

  15. #790
    Just joined M&S Vernia's Avatar
    • Join Date
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      6
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      USA California
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    Standing dumbbell curls 4 sets, 15, 10, 10, 8

 

 

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