Might as well do this (AKA Joe 'Moose's log)

[JoeFriday]

Pillar: I'll see about it tomorrow. No worries. Also, bitch mittens! I love it!
UncleAl: And no Costco in the immediate area. Only a Sams. :\

So, anywho, it's arms today.

Light cardio

Sitting dumbbell curls - 1/20+3/10, 10, 20/20/20
Preacher dumbbell curls - 3/10, 20/20/20
Preacher bar standing curls - 2(3/10), 20/20/20 [overhand/underhand curls]
Cable curls - 3/10, 30/30/40
Pulldowns - 3/10, 30/40/40
Dumbbell overhead extensions - 3/10, 15/20/20
Cable extensions - 3/10, 30/30/30

Note: Today was form over weight. Also practicing with mind/weight. If I knew this when I was starting, I'd be a better lifter. Ah well.

 

[Bullmuscle7]

Lean ground sirloin at meat counter and frozen or fresh chicken breasts. All decently priced!

Great workout!!!

 

[JoeFriday]

When I'm over there next time, I'll see about getting some. Thanks.

Alright, since PillarofBalance asked, here's the analysis I got this morning before workout.

• Weight - 317 lbs
• Lean mass - 152 lbs
• Fat - 160 lbs

Yeah, I'm really bad. I'll see about posting a pic or two later.

So! Moving on to chest!

Warm up: Cardio

Bench press - 2/10+1/8, 35/35/45
Dumbbell press - 3/10, 30/35/40
Incline dumbbell press - 3/10, 35/35/45
Machine flies - 4/8, 40/45/50/45
Cable crossovers - 3/10, 30/40/40

Yoga stretches and dancing to cool things off

Note: YES! I do minor yoga. It's for my lower back, which suffered from a really bad spasm in '02. Found my hamstrings and glutes were really tight and exacerbated the problem. Yoga and plenty of good mornings/hyper extensions help out a lot. As for the dancing...lets not go there yet, shall we?

 

[Mini Forklift Ⓥ]

Definitely don't be afraid to post pics, this is one of the few forums where you don't get shit for it. Instead you'll get constructive advice and help and it won't cost you a dime (unless you PM your pics to Turbo and then who knows what will happen from there).

Keep at it, reading through here it seems like you're making some good progress. Next time you train throw your bitch mittens in the bin on the way out

 

[JoeFriday]

I'm suddenly very curious as to what will happen! For science! (HAH!)

Haven't been to the gym because of extenuating circumstances (allergies meds, Kahlua/coffee, pizza buffets, etc.), so I'll post photos sometime this weekend and hopefully Monday I'll get back to lifting. (*)

 

[PillarofBalance]

When I'm over there next time, I'll see about getting some. Thanks.

Alright, since PillarofBalance asked, here's the analysis I got this morning before workout.

• Weight - 317 lbs
• Lean mass - 152 lbs
• Fat - 160 lbs

Yeah, I'm really bad. I'll see about posting a pic or two later.

So! Moving on to chest!

Warm up: Cardio

Bench press - 2/10+1/8, 35/35/45
Dumbbell press - 3/10, 30/35/40
Incline dumbbell press - 3/10, 35/35/45
Machine flies - 4/8, 40/45/50/45
Cable crossovers - 3/10, 30/40/40

Yoga stretches and dancing to cool things off

Note: YES! I do minor yoga. It's for my lower back, which suffered from a really bad spasm in '02. Found my hamstrings and glutes were really tight and exacerbated the problem. Yoga and plenty of good mornings/hyper extensions help out a lot. As for the dancing...lets not go there yet, shall we?

Glad you got some metrics on the body composition. Definitely take pics too. Don't have to post them but save them for later. Front and back relaxed pics, include the legs. Like mini said. Nobody is gonna bust your balls if you post them here. Hell if someone did I would temp ban them from the board and permaban from this thread so they won't be able to view it in the future. Never seen that happen here though. We encourage and help direct each other

Only time you catch some grief around here is if you are sitting on your ass.

Keep plugging away!

 

[JoeFriday]

Only time you catch some grief around here is if you are sitting on your ass.

PillarofBalance - I do that only during the weekends. And any time that I'm not at the gym.

And since you folks are requesting photos, front view and side view. I'm ugly, I know. It's all adipose, I reckon.

SO! Yesterday was back and today was chest.

Back

Warm-up: Cardio

Seated row machine - 1/20+3/10, 30/60/70/80
Front pulldown - 3/10, 70/80/90
Barbell row - 3/10, 60/80/80
Deadlifts - 3/10, {null}/65/65
Clean and press - 3/???, 65/65/65

Note:
I need pointers on form on the last two, ergo the light weight
{null} is my thing for just lifting the bar
Oddly enough, I was more at home with the cleans than the deads. I didn't bother to count the sets. :|

Chest

Warm up: Cardio

Dumbbell press - 1/15+3/10, 20/35/35/35
Incline dumbbell press - 3/10, 35/40/40
One-arm cable crossover - 3/12, 20/20/20
Machine flyes - 3/10, 60/60/75
Bench press - 1/15+3/10, {null}/115/115/125*

Note:
*Record broken! I never could do a set of ten with 115. Next time I'll tackle 135lbs.
Also - and I am gonna sound like an idiot - but we count the bar when lifting, yes?
This has been one of my more intense chest workouts I've had in years. I'm gonna feel so sore tomorrow...thankfully, it's legs.

 

[Bullmuscle7]

Yes we count the bar

You are doing well brother. Keep your efforts steady!!!

Great new record!

 

[UncleAl]

Leg press record less than two weeks ago, and bench press record yesterday? You are in PR (personal record) City, young man. Keep up the good work!

 

[JoeFriday]

Nothing happened yesterday, I was just too exhausted and slept in. Helped because I was really rocking it today.

Legs

Warm up: Light cardio and stretching

Leg press - 1/25+2/12+1/10, 35/85/85/115
Angled seat leg press - 1/12+1/10, 270/360
Hack squats - 3/10, 45/50/60
Dumbbell stiff-legged deadlifts - 4/10, 35/40/50/45

Note:
I would have done more, but I had a really bad cramp in my right leg after the last set of the stiffs, so I thought it best not to continue
Coffee - Starbucks tall dark roast - may or may not helped with things. I think it's more of the 'lifters to be honest.

 

[Bullmuscle7]

That looks very fine!!!

How are your legs today?

 

[JoeFriday]

Bullmuscle: They were pretty sore during the weekend. I could move...well, waddle, really. XD

Nothing happened Friday due to reasons (aka slept in), and today was pretty okay.

Back

Front pulldown - 1/20+3/10, 60/80/100/100
Seated row machine - 1/20+3/10, 30/60/70/80
Barbell row - 3/10, 60/80/80
One-arm cable rows - 3/10, 20/20/30
Clean and press - 1/10+3/8, {null}/65/65/65
Deadlifts - 3/10, 65/65/65

[5 min. rest]

Dumbbell lateral raises - 3/12, 15/20/20
Reverse pec deck machine - 3/10, 45/60/75
Dumbbell shrugs - 3/???, 45/45/45

Note:
I'm going to feel this in the morning, mark my words.
I know I probably overtrained, but I just wanted to make up for Friday's laziness. Meh.