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Tim P
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Finally...

Jan 16, 2017 - Chest, Abs & Cardio


Running on Treadmill12 min
0.56 mi
2.8 mi/h
120 Calories

Barbell Bench Press
Set1. 95 lb x 10 Reps
Set2. 115 lb x 10 Reps
Set3. 135 lb x 10 Reps
Set4. 155 lb x 10 Reps
Set5. 205 lb x 4 Reps


Incline Barbell Bench Press
Set1. 83 lb x 10 Reps
Set2. 102 lb x 10 Reps
Set3. 143 lb x 10 Reps
Set4. 173 lb x 4 Reps
Set5. 173 lb x 2 Reps


Decline Barbell Bench Press
Set1. 105 lb x 10 Reps
Set2. 135 lb x 10 Reps
Set3. 155 lb x 10 Reps
Set4. 185 lb x 4 Reps


Medicine Ball Twist
Set1. 20 lb x 20 Reps
Set2. 20 lb x 20 Reps
Set3. 20 lb x 20 Reps


Hanging Leg Raise
Set1. 10 Reps
Set2. 10 Reps
Set3. 8 Reps


Cable Crossover (with Straight Angle)
Set1. 50 lb x 10 Reps
Set2. 54 lb x 10 Reps
Set3. 60 lb x 10 Reps


Crunch with Swiss Ball
Set1. 20 lb x 15 Reps
Set2. 20 lb x 15 Reps
Set3. 20 lb x 15 Reps


Machine Bench Press
Set1. 90 lb x 10 Reps
Set2. 105 lb x 12 Reps
Set3. 160 lb x 10 Reps
Set4. 160 lb x 10 Reps


Nice way to start a weekend

Jan 7, 2017 - Full body


Incline Barbell Bench Press
Set1. 115 lb x 10 Reps
Set2. 155 lb x 10 Reps
Set3. 155 lb x 7 Reps
Set4. 185 lb x 3 Reps


EZ-Bar Preacher Curl
Set1. 50 lb x 10 Reps
Set2. 60 lb x 10 Reps
Set3. 70 lb x 10 Reps
Set4. 80 lb x 5 Reps


Bent-Over T-Bar Row
Set1. 115 lb x 12 Reps
Set2. 125 lb x 10 Reps
Set3. 150 lb x 10 Reps
Set4. 150 lb x 10 Reps


Reverse-Grip Bent-Over Barbell Row
Set1. 95 lb x 10 Reps
Set2. 115 lb x 10 Reps
Set3. 135 lb x 10 Reps
Set4. 145 lb x 10 Reps


Box Deadlift
Set1. 185 lb x 10 Reps
Set2. 205 lb x 10 Reps
Set3. 205 lb x 10 Reps
Set4. 225 lb x 10 Reps


Dumbbell Shoulder Press
Set1. 80 lb x 10 Reps
Set2. 110 lb x 10 Reps
Set3. 110 lb x 10 Reps
Set4. 110 lb x 10 Reps


Reverse-Grip Cable Pushdown
Set1. 60 lb x 10 Reps
Set2. 60 lb x 10 Reps
Set3. 66 lb x 10 Reps
Set4. 66 lb x 10 Reps


Lying Barbell Skull Crusher
Set1. 65 lb x 10 Reps
Set2. 65 lb x 12 Reps
Set3. 70 lb x 10 Reps
Set4. 70 lb x 10 Reps


Machine Biceps Curl
Set1. 50 lb x 10 Reps
Set2. 70 lb x 10 Reps
Set3. 90 lb x 10 Reps
Set4. 90 lb x 10 Reps


Cable Pushdown (with Rope Handle)
Set1. 38.5 lb x 15 Reps
Set2. 49.5 lb x 10 Reps
Set3. 55 lb x 10 Reps
Set4. 55 lb x 10 Reps


Machine Leg Press
Set1. 450 lb x 15 Reps
Set2. 450 lb x 15 Reps
Set3. 450 lb x 15 Reps
Set4. 500 lb x 15 Reps


Machine Calf Raise (Seated)
Set1. 115 lb x 20 Reps
Set2. 125 lb x 20 Reps
Set3. 125 lb x 20 Reps
Set4. 125 lb x 20 Reps


Machine Shoulder Press
Set1. 90 lb x 10 Reps
Set2. 140 lb x 10 Reps
Set3. 140 lb x 10 Reps
Set4. 140 lb x 10 Reps


Smith Machine Shrug (Behind the Back)
Set1. 155 lb x 10 Reps
Set2. 195 lb x 10 Reps
Set3. 195 lb x 10 Reps
Set4. 205 lb x 10 Reps


Decline Barbell Bench Press
Set1. 105 lb x 10 Reps
Set2. 135 lb x 10 Reps
Set3. 155 lb x 10 Reps
Set4. 155 lb x 10 Reps


Cable Crossover (with High Angle)
Set1. 40 lb x 10 Reps
Set2. 40 lb x 10 Reps
Set3. 50 lb x 7 Reps
Set4. 50 lb x 7 Reps


Machine Calf Raise
Set1. 100 lb x 20 Reps
Set2. 110 lb x 15 Reps
Set3. 120 lb x 20 Reps
Set4. 120 lb x 20 Reps


Barbell Shoulder Press
Set1. 95 lb x 10 Reps
Set2. 105 lb x 10 Reps
Set3. 105 lb x 10 Reps
Set4. 105 lb x 7 Reps


Kettlebell Squat
Set1. 52 lb x 10 Reps
Set2. 52 lb x 10 Reps
Set3. 52 lb x 10 Reps
Set4. 52 lb x 10 Reps


Cable Curl (With Hammer Grip)
Set1. 49 lb x 10 Reps
Set2. 55 lb x 10 Reps
Set3. 55 lb x 10 Reps
Set4. 60 lb x 7 Reps


Cable Crunch
Set1. 87.5 lb x 10 Reps
Set2. 110 lb x 5 Reps
Set3. 99 lb x 7 Reps
Set4. 77 lb x 10 Reps


Battle Ropes Timed
Set1. 30 Sec
Set2. 31 Sec
Set3. 31 Sec
Set4. 31 Sec


Hanging Leg Raise
Set1. 10 Reps
Set2. 7 Reps
Set3. 5 Reps
Set4. 7 Reps


Post has attachment
Early.....
Photo

Had to cut this one short. Got a sprained wrist and anything involving an under hand grip, just wasn't possible.

Dec 11, 2016 - Full body


Barbell Shoulder Press
Set1. 95 lb x 10 Reps
Set2. 105 lb x 10 Reps
Set3. 95 lb x 8 Reps


Dumbbell Shoulder Press
Set1. 80 lb x 10 Reps
Set2. 90 lb x 10 Reps
Set3. 90 lb x 10 Reps


Machine Calf Raise (Seated)
Set1. 115 lb x 25 Reps
Set2. 115 lb x 25 Reps
Set3. 135 lb x 25 Reps


Machine Shoulder Press
Set1. 90 lb x 10 Reps
Set2. 110 lb x 10 Reps
Set3. 110 lb x 10 Reps


Barbell Bench Press
Set1. 115 lb x 10 Reps
Set2. 165 lb x 7 Reps
Set3. 165 lb x 7 Reps
Set4. 185 lb x 3 Reps


Battle Ropes Timed
Set1. 30 Sec
Set2. 31 Sec
Set3. 23 Sec


Incline Barbell Bench Press
Set1. 115 lb x 10 Reps
Set2. 135 lb x 10 Reps
Set3. 135 lb x 10 Reps


Machine Hack Squat
Set1. 260 lb x 12 Reps
Set2. 260 lb x 12 Reps
Set3. 280 lb x 15 Reps


Decline Barbell Bench Press
Set1. 115 lb x 10 Reps
Set2. 135 lb x 10 Reps
Set3. 145 lb x 10 Reps


Cable Crossover (with High Angle)
Set1. 50 lb x 10 Reps
Set2. 56 lb x 10 Reps
Set3. 56 lb x 10 Reps


EZ-Bar Preacher Curl
Set1. 50 lb x 10 Reps
Set2. 50 lb x 10 Reps
Set3. 60 lb x 10 Reps


Cable Curl
Set1. 42 lb x 10 Reps
Set2. 50 lb x 10 Reps
Set3. 50 lb x 10 Reps


Machine Biceps Curl
Set1. 50 lb x 10 Reps
Set2. 70 lb x 10 Reps
Set3. 70 lb x 10 Reps


Cable Overhead Pushdown
Set1. 55 lb x 10 Reps
Set2. 66 lb x 10 Reps
Set3. 71 lb x 10 Reps


Reverse-Grip Cable Pushdown
Set1. 60 lb x 10 Reps
Set2. 66 lb x 10 Reps
Set3. 66 lb x 10 Reps


Lying Barbell Skull Crusher
Set1. 65 lb x 10 Reps
Set2. 65 lb x 7 Reps


Machine Leg Press
Set1. 360 lb x 20 Reps
Set2. 450 lb x 15 Reps
Set3. 450 lb x 15 Reps


Barbell Deadlift
Set1. 165 lb x 10 Reps
Set2. 165 lb x 10 Reps
Set3. 165 lb x 10 Reps


Bent-Over T-Bar Row
Set1. 70 lb x 10 Reps
Set2. 95 lb x 10 Reps
Set3. 95 lb x 15 Reps


Machine Row
Set1. 70 lb x 10 Reps
Set2. 120 lb x 10 Reps
Set3. 120 lb x 10 Reps


Kettlebell Squat
Set1. 52 lb x 10 Reps
Set2. 52 lb x 10 Reps
Set3. 52 lb x 10 Reps


Machine Calf Raise
Set1. 100 lb x 15 Reps
Set2. 110 lb x 15 Reps
Set3. 110 lb x 15 Reps


Working on the back

Dec 7, 2016 - Back, Abs & Cardio


Running on Treadmill10 min
0.59 mi
3.54 mi/h
100 Calories

Bent-Over T-Bar Row
Set1. 70 lb x 10 Reps
Set2. 85 lb x 10 Reps
Set3. 85 lb x 10 Reps


Bent-Over Barbell Row
Set1. 105 lb x 10 Reps
Set2. 125 lb x 10 Reps
Set3. 125 lb x 10 Reps


Box Deadlift
Set1. 155 lb x 10 Reps
Set2. 155 lb x 10 Reps
Set3. 155 lb x 10 Reps


Machine Cable Low Row
Set1. 110 lb x 10 Reps
Set2. 143 lb x 10 Reps
Set3. 165 lb x 10 Reps


Cable Windmill
Set1. 38.5 lb x 30 Reps
Set2. 44 lb x 20 Reps
Set3. 44 lb x 24 Reps


Dumbbell Side Bend
Set1. 100 lb x 30 Reps
Set2. 100 lb x 30 Reps
Set3. 100 lb x 30 Reps


Roman Chair Leg Raise
Set1. 10 Reps
Set2. 10 Reps
Set3. 10 Reps


A full body workout, which I only do on Sundays. Each Sunday I increase weight.

Nov 20, 2016 - Full body


Barbell Bench Press
Set1. 135 lb x 10 Reps
Set2. 135 lb x 10 Reps
Set3. 145 lb x 10 Reps
Set4. 155 lb x 9 Reps


Incline Barbell Bench Press
Set1. 115 lb x 10 Reps
Set2. 115 lb x 10 Reps
Set3. 135 lb x 8 Reps
Set4. 135 lb x 8 Reps


Decline Barbell Bench Press
Set1. 115 lb x 10 Reps
Set2. 115 lb x 10 Reps
Set3. 125 lb x 10 Reps
Set4. 125 lb x 10 Reps


Bent-Over T-Bar Row
Set1. 80 lb x 10 Reps
Set2. 80 lb x 10 Reps
Set3. 95 lb x 10 Reps
Set4. 95 lb x 10 Reps


Reverse-Grip Bent-Over Barbell Row
Set1. 95 lb x 10 Reps
Set2. 115 lb x 10 Reps
Set3. 115 lb x 10 Reps
Set4. 115 lb x 10 Reps


Barbell Deadlift
Set1. 135 lb x 10 Reps
Set2. 165 lb x 10 Reps
Set3. 165 lb x 10 Reps
Set4. 165 lb x 10 Reps


Cable Crossover (with High Angle)
Set1. 50 lb x 10 Reps
Set2. 50 lb x 10 Reps
Set3. 50 lb x 10 Reps
Set4. 40 lb x 10 Reps


Smith Machine Shrug (Behind the Back)
Set1. 195 lb x 10 Reps
Set2. 195 lb x 10 Reps
Set3. 195 lb x 15 Reps
Set4. 195 lb x 10 Reps


EZ-Bar Preacher Curl
Set1. 60 lb x 10 Reps
Set2. 60 lb x 10 Reps
Set3. 60 lb x 10 Reps
Set4. 60 lb x 10 Reps


Lying Barbell Skull Crusher
Set1. 65 lb x 10 Reps
Set2. 65 lb x 10 Reps
Set3. 65 lb x 10 Reps
Set4. 65 lb x 10 Reps


Cable Curl
Set1. 50 lb x 10 Reps
Set2. 50 lb x 10 Reps
Set3. 60 lb x 10 Reps
Set4. 60 lb x 10 Reps


Machine Biceps Curl
Set1. 50 lb x 10 Reps
Set2. 50 lb x 10 Reps
Set3. 50 lb x 10 Reps
Set4. 50 lb x 10 Reps


Cable Overhead Pushdown
Set1. 66 lb x 10 Reps
Set2. 66 lb x 10 Reps
Set3. 66 lb x 10 Reps
Set4. 55 lb x 10 Reps


Reverse-Grip Cable Pushdown
Set1. 66 lb x 10 Reps
Set2. 66 lb x 10 Reps
Set3. 66 lb x 10 Reps
Set4. 60 lb x 10 Reps


Machine Calf Raise (Seated)
Set1. 100 lb x 20 Reps
Set2. 115 lb x 25 Reps
Set3. 115 lb x 25 Reps
Set4. 115 lb x 25 Reps


Close-Grip EZ-Bar Bench Press
Set1. 100 lb x 10 Reps
Set2. 100 lb x 10 Reps
Set3. 100 lb x 10 Reps
Set4. 100 lb x 10 Reps


Machine Hack Squat
Set1. 240 lb x 15 Reps
Set2. 240 lb x 15 Reps
Set3. 240 lb x 12 Reps
Set4. 240 lb x 15 Reps


Machine Calf Raise
Set1. 60 lb x 15 Reps
Set2. 80 lb x 20 Reps
Set3. 100 lb x 20 Reps
Set4. 100 lb x 20 Reps


Machine Triceps Extension
Set1. 60 lb x 10 Reps
Set2. 60 lb x 10 Reps
Set3. 60 lb x 10 Reps
Set4. 70 lb x 10 Reps


Machine Leg Press
Set1. 270 lb x 15 Reps
Set2. 450 lb x 15 Reps
Set3. 450 lb x 15 Reps
Set4. 450 lb x 15 Reps


Kettlebell Squat
Set1. 35 lb x 15 Reps
Set2. 35 lb x 15 Reps
Set3. 45 lb x 15 Reps
Set4. 45 lb x 15 Reps


Barbell Shoulder Press
Set1. 95 lb x 10 Reps
Set2. 95 lb x 10 Reps
Set3. 105 lb x 10 Reps
Set4. 105 lb x 8 Reps


Dumbbell Shoulder Press
Set1. 80 lb x 10 Reps
Set2. 80 lb x 10 Reps
Set3. 80 lb x 10 Reps
Set4. 70 lb x 8 Reps


Machine Shoulder Press
Set1. 50 lb x 10 Reps
Set2. 90 lb x 10 Reps
Set3. 90 lb x 10 Reps
Set4. 110 lb x 9 Reps


Oct 16, 2016 - Full body


Cable Crossover (with High Angle)
Set1. 50 lb x 10 Reps
Set2. 55 lb x 10 Reps
Set3. 55 lb x 10 Reps


Smith Machine Squat
Set1. 105 lb x 10 Reps
Set2. 105 lb x 10 Reps
Set3. 125 lb x 12 Reps


Smith Machine Bench Press
Set1. 125 lb x 10 Reps
Set2. 155 lb x 10 Reps
Set3. 155 lb x 10 Reps


Smith Machine Incline Bench Press
Set1. 105 lb x 10 Reps
Set2. 105 lb x 10 Reps
Set3. 105 lb x 10 Reps


Smith Machine Close-Grip Bench Press
Set1. 105 lb x 10 Reps
Set2. 105 lb x 10 Reps
Set3. 105 lb x 10 Reps


Smith Machine Shrug (Behind the Back)
Set1. 155 lb x 12 Reps
Set2. 155 lb x 12 Reps
Set3. 155 lb x 12 Reps


Smith Machine Shrug
Set1. 155 lb x 12 Reps
Set2. 155 lb x 12 Reps
Set3. 155 lb x 12 Reps


Dumbbell Shoulder Press
Set1. 80 lb x 10 Reps
Set2. 90 lb x 10 Reps
Set3. 90 lb x 10 Reps


Arnold Dumbbell Press (Seated)
Set1. 100 lb x 10 Reps
Set2. 110 lb x 10 Reps
Set3. 110 lb x 10 Reps


Alternating Dumbbell Curl
Set1. 30 lb x 10 Reps
Set2. 35 lb x 10 Reps
Set3. 40 lb x 7 Reps


Alternating Dumbbell Hammer Curl
Set1. 35 lb x 10 Reps
Set2. 35 lb x 10 Reps
Set3. 40 lb x 10 Reps


Barbell Triceps Extension (Seated)
Set1. 60 lb x 15 Reps
Set2. 60 lb x 15 Reps
Set3. 60 lb x 15 Reps


Barbell Curl
Set1. 60 lb x 10 Reps
Set2. 60 lb x 10 Reps
Set3. 60 lb x 15 Reps


Incline Dumbbell Triceps Extension
Set1. 80 lb x 10 Reps
Set2. 80 lb x 10 Reps
Set3. 80 lb x 10 Reps


Incline Dumbbell Curl
Set1. 25 lb x 10 Reps
Set2. 25 lb x 10 Reps
Set3. 25 lb x 10 Reps


Dumbbell Bench Press
Set1. 120 lb x 10 Reps
Set2. 120 lb x 10 Reps
Set3. 120 lb x 10 Reps


Machine Leg Press
Set1. 450 lb x 15 Reps
Set2. 500 lb x 15 Reps
Set3. 500 lb x 15 Reps


Cable Pushdown (with Bar Handle)
Set1. 50 lb x 15 Reps
Set2. 57.5 lb x 12 Reps
Set3. 57.5 lb x 12 Reps


Single-Arm Cable Pushdown
Set1. 25 lb x 10 Reps
Set2. 25 lb x 10 Reps
Set3. 25 lb x 10 Reps


Dumbbell Side Bend
Set1. 90 lb x 30 Reps
Set2. 90 lb x 30 Reps
Set3. 90 lb x 30 Reps


Cable Crunch
Set1. 80 lb x 10 Reps
Set2. 87.5 lb x 10 Reps
Set3. 95 lb x 10 Reps


Cable Side Raise
Set1. 30 lb x 20 Reps
Set2. 30 lb x 20 Reps
Set3. 30 lb x 20 Reps


Alternating Dumbbell Side Raise
Set1. 40 lb x 10 Reps
Set2. 50 lb x 10 Reps
Set3. 50 lb x 10 Reps


Machine Fly
Set1. 110 lb x 10 Reps
Set2. 110 lb x 10 Reps
Set3. 110 lb x 10 Reps


Machine Leg Curl
Set1. 105 lb x 10 Reps
Set2. 105 lb x 12 Reps
Set3. 125 lb x 10 Reps


Upright Dumbbell Row
Set1. 70 lb x 10 Reps
Set2. 70 lb x 10 Reps
Set3. 70 lb x 10 Reps


Forearm Raises
Set1. 40 lb x 10 Reps
Set2. 40 lb x 10 Reps


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