[kbak]

and 20 minutes on the stat. bike and got 3.08 miles at 8am. gym was at 1p

[pauliepr]

Looks like an excellent workout man! What kind of lateral raises you doin?? and is that weight with Db's?? You deffinately have strong delts. So you felt the burn in your biceps after the delt exercises? hmm...I dont know how that happens. But nice session anyway! and keep us updated on the diet as well!

[kbak]

ho no no no no that is a lat machine ( i can hear the groans from the old schools out there now)

I was next to it with the pec deck, so i tried it. some of the movements are still new to me.

after sat, i'm going to work out with mostly dumbbells and cables and barbells. right now i'm just trying stuff...

yeah..felt it like upper bicep into the shoulder..but strictly speaking i should do that on my chest/back day shouldn' t i?

[kbak]

snuck off around 8pm to do chest and back....

HS pulldown machine (where u load plates) 10@90 10@140 10@180
tbar row (did more last time on this, but this whupped me..need more creatine i guess) 15@45 10@90 10@125
bent DB rows- 12@50 10@55 10@60
seated cable row- 10@140 10@160 10@180 (last two i put more body english in unfortunatly)

bench machine 15@120 10@160 10@180
incline press 12@120 10@150 10@170 9@190
flye machine 10@50 10@70 6@80
pec deck 12@50 10@60 10@70

do you guys advocate 3 good go-up-in-weight sets and then a low weight, high rep finishing set for every excercise? or is that for only one ex. per body part?

i'm kind of confused over a finishing set..if that's the right term..i didn't see anyting on a search

[kbak]

alright. hit for shoulders and arms...

front lateral raises 10@25 10@30 6@35 (ewww form)
cable up rows(i did cables cause i bang my elbows on BBs) 10@65 10@80 10@90 10@100

shoulder press 12@90 10@120 8@150 4@160
HS SHrugs- 10@90 10@150 10@1005
hammer strength military press 10@45s 8@55s 7@55s (was sore by then LOL)

SUPERSET 1
cable curls 10@65 10@75 10@85 10@95
tricps press down 12@75 12@90 12@100 9@110
(that was pretty cool, got the cable station so just did one and turned for the other..that felt really good and pumped)

superset 2
db curls 10@25 8@30 5@35
dip machine 10@120 10@150 10@180 7@200

superset 3
cable curls with rope (so hands were like hammer curls) 10@60 10@70 10@80 10@90
skull crusher machine 10@70 10@80 10@90 10@100

on some of these my form on the last set was kinda crappy the last 2-3 reps but i wanted as much as i could...not sure what the heck was up with dumbbell curls..i was woos there...

i started adding creatine to the mix...before and after workouts...

[pauliepr]

big session! nice job though. when are you going to work out mostly with free weights? i know you are trying things out, but im just curious. and about your question on sets....I think more people do the first set with light weight and high reps to warm up, then 3 sets upping the weight. thats what I think...but I could be wrong. im sure somebody else will give you some kind of answer. anyway, keep working out hard!

[Rocky]

Great sessions kbak, upping the weight each time. You're making tremendous progress.
As for the question on light weight high rep end sets. It's simply another intensity technique of sorts. Whether you do it for every exercise or just one and not even every session is up to you.
Personally I like to alternate between pyramidding the sets up in weight (sometimes I'll go down), or just sticking with max weight for all sets, but sometimes on the last exercise (or maybe the 2nd) I'll throw in a lighter weight, higher rep flush set (as I call em) to really pump the muscle full of blood. One of those things thats better to go by feel I think. I wouldn't necessarily suggest doing it for every exercise every session though imo. :)

[kbak]

thanks for the info guys..

the way the free weights are set up at Gold's it's kind of weird (I still don't know why the cardio area looks down througha big open ceiling into the free weights) it's usually packed up, so i've just been working in when i can. the smith's are along a wall to the northside of the area, then the DBs are down the west wall and then the dumbbells seperate those 5 benches with the BBs and the cables, then the BB racks like bench and incline are down the south wall....sometimes it's crowded and i'm still a bit intimidated ( i know..39..paying member...psychosis lol)
so i've just been grabbing what's open and hitting it.

i'm pissed my weight loss has stopped besides lipo-6 and stuff, but with time this last week of school being increased at work out of neccisity (i can't spell worth chit sorry) this week i've had to minimize cardio time to get things done. an di think my diet needs tweeking big time. i don't think i've done too many carbs then go to fitday.com and boom..i did like 80 grams of carbs and only 157 grams of protien. 4 more days and i'll get it locked down...after graduation and a trip Sunday back to the metroplex.

thanks for the help guys..and the advice

[pauliepr]

where have you been? alot of school work??