Thread: Fitness Checkin
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Old March 12 2011, 03:46 AM   #511
John O.
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Location: the bush
Re: Fitness Checkin

RAMA wrote: View Post
John O. wrote: View Post
New benchmax at 170 today. New leg press max at 340
Congrats! Have any goals?
I hit 180 yesterday with a spotter. And on the two hand cable curl I've been able to meek out about 3 shitty reps at 150 but today did a solid 8 rep set on 150. The stack doesn't go any higher at that station, I may have to relocate, I think another goes to like 240.

My goal was to get to leg press of 375, but that hasn't happened just yet. My god, yesterday I saw these two guys switching off on the leg press, adding 45 lb plates until they filled it up - then put another one on the back - for a total of 765. 8-45 lb plates on either side and 1 45 on the back of the leg press plate. They didn't even look that big, they weren't fully extending but still, they did like 10 sets between the two of em. It was nuts.

I'm actually shifting gears a little to a more mixed cardio routine. I've been getting a little too comfortable with my routine and my gains are noticeably declining, so I'm mixing it up. Here's a good example of how I'm changing it, from my facebook fitness "blog". This was my workout yesterday:

Bench
140 - Warmup - 8
160 - Previous Max - 3
180 - New Max - 3

Hack Squat
90 - Warmup - 8
180 - Previous Max - 6
230 - New Max - 6
250 - New Max - 8

1/2 mile SPRINT at 6:00 pace

DB Bench
50's - Warmup - 8
55's - 8
60's - Tied Max - 7

Calve Raises
280 - 10
280 - 10
280 - 15

1/4 mile FAST JOG at 7:30 pace

Lawnmower Cable Pull
80 - 10
100 - 10
120 - 10

Leg Extensions
60 - 20
60 - 20

1/4 mile SPRINT at 5:30 pace

Pec Flies
60 - 30
70 - 20

Single Arm Cable Curls (Ultra Slow/Controlled Extension)
50 - 8
60 - 8

Two Arm Cable Curls (Ultra Slow/Controlled Extension)
100 - 8
110 - 8

5:00 Super Hills Stationary Bike 80 RPM

Upright Row
70 - 10
80 - 10

Box Jumps
30" - 30
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