OVER 40 MUSCLE

I have been lax in posting the last couple of days. That is my fault.

I have to share a "GYM GRIPE" for a moment. I got to the gym this morning and saw a father and son working out together. I have seen them in there before and they work pretty good together. This morning, however, they took it upon themselves to collect just about every set of dumb bells in the place. At one time I looked over and they had 9, count them 9, pairs of DB’s spread out in front of them. They were doing drop sets for arms - using all 9 pairs. I hope their arms are so sore they cannot even raise them for a week. Maybe I need to print out the article on gym etiquette and leave it lying around the gym. That kind of crap just burns me up. However, it did give me a little more fuel to up the intensity this morning so I guess it did not hinder my workout too bad.

Now that I have that off my chest, here is what Monday and Tuesday’s workouts looked like.

MONDAY - QUADS/TRAPS
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Leg Extensions – 2 warm-up sets of 25/20 @ 50, 4 working sets of 15 @ 60, 15 @ 75, 12 @ 85 and 10 @ 100
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Leg Press– 6 plates @ 15, 8 plates @ 12 and 10 plates @ 10
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Hack Squats – 2 plates @ 15, 4 plates @ 12 and 10
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Lying Leg Curls – 12 @ 50, 10 @ 75 and 8 @ 85
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TUESDAY - CHEST/ABS
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Incline DB Press – 3 warm-up sets of 25 @ 25 and 20 @ 30, 3 working sets of 12/10/8 @ 40
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Hammer Press Machine– 3 working sets of 12 @ 90, 10/8 @ 140
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Standing Chest Press Machine – 12 @ 90, 6/6 @ 140
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Cable Crossovers – 12 @ 40, 10 @ 50, 6 @ 60
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Knee Raises– 20/20/15
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Crunches – 25/25/25
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DB Side Crunches – 15/15/15 @ 30#
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Vacuums – 3 holding for 1 minute
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This entry was posted on Tuesday, July 17th, 2007 at 5:06 pm and is filed under Training, Ripped Rulez. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.