How I Destroyed My Fat Folds And Learned to Love the Atomic Bomb

[Ninja J]

I use the "step" box for my box squats. No home gym here. We go to a prissy ass gym. Wish we could leave it, but I can't figure out a way out of the contract.

Plus, if I were to build a box.. I'd do it myself. He's only handy with computers and politics.

[Ninja J]

Conventional Deadlift
Working:
160# x 8
170# x 6
170# x 4 -- lost grip
170# x 3 - got mad so I did it again.

One DB Row
Working:
45# each arm x 8
50# each arm x 7
55# each arm x 5 -- pb

Cable Pullthroughs
Working:
100# x 5
100# x 5

Lat Pulldowns
Working:
90# x 10 OCG- overhand close grip
100# x 6 OCG
100# x 8 OCG

BB Curls
40# x 8
40# x 6

Now I'm just hot, sweaty and HUNGRY.

That is all.

[Ninja J]

Monday's Work Out:
Box Squat (below parallel)
Working:
135# x 8
135# x 5
135# x 5
Yeah, these were harder going just below parallel.

SLDL
Working:
135# x 8
145# x 6
140# x 6

45 degree Leg Press
working:
160# x 10
160# x 8

Farmer's Walk
50# each arm x around track dropped 5 times. last 2 drops were just before I got to the end

55 degree decline situps
35# x 10
no weight x failure

Tuesday's Work Out:
Swimming- 10 laps

Wednesday's Work Out:
Since I didn't die yesterday(06.06.06) ... I went to the gym this evening. Should've ate more carbs. I would've done my decline presses, but they had taken away ALL and ANY decline bench away for some reason. I didn't have my glasses on or I would've gone and read the pink slip.

DB Flat Bench Press
Working:
35# each arm x 8
35# each arm x 6
30# each arm x 6

DB Incline Press
Working:
25# each arm x 6
25# each arm x 8

DB Shoulder Press
25# each arm x 5
20# each arm x 6

Tricep Rope Pulldown
60# x 10
70# x 5 --PB

Thursday:
That was a no show. I spent the day taking my daughter to the doctor. So no swimming. Might go on Saturday.

[Ninja J]

Box Squats:Below parallelusing step boxes-4 thingies on each side+bench
Working:
135# x 8
145# x 6
145# x 5

SLDL
Working:
135# x 8
140# x 6

45 degree Leg Press
165# x 8
180# x 9

Farmer's Walk
50# each arm x 1 lap around track. Only dropped 4 times! The last two were right when I was getting back to the racks. I held them for about half way around the track with out dropping them when I started. Hurray.

65 degree decline sit up
2 sets x failure

This work was rushed today because I didn't get there until 12:15-- started work out at 12:20. The daycare thing close at 1pm, so I rushed. Dropped her off at 12:15, started work out at 12:20, picked her up at 12:55. Boy am I weak now, and sweaty, and just all around gross.

That is all.

[Ninja J]

DB Bench Press
Working:
35# each arm x 8
35# each arm x 6
35# each arm x 5

Incline DB Press
25# each arm x 8
30# each arm x 6

Decline DB Press
30# each arm x 8
35# each arm x 8
35# each arm x 6

DB Shoulder Press
25# each arm x 3
25# each arm x 4
20# each arm standing x 10
Yeah it was obvious, I wasn't feeling these today. Oh well. My shoulders still looked pretty cool though.

Tricep Rope Pulldown
35# DB x 6
60# x 8
70# x 5

That is all.

[trouble]

Pretty nice numbers. You can do can most of that last workout at home, 'cept for the pulldown, and there are workarounds. When you have one of those days when daycare hours are getting in the way, you might think about it. I'm hoping that EasyMoney will notice your training thread and chime in, I want her to see your training program style.

[Ninja J]

Well, I alternate with barbells and dumbells for the push work outs. All we have at home is a few DBs, the highest being 25#. I've worked out at home before when I wasn't able to make it to the gym. I don't like it. *shrug* I didn't HAVE to go to the gym at THAT time, I could've easily waited until later, I just didn't want to. Normally I would've left our daughter here at home, but R was leaving too.

Thanks for the number's compliment. I'm working on trying to raise the numbers for my Push days. That's my nemisis. Legs and Pull .. no problem. Of course, those are my strong points and chest is my weakness. *sigh* Just gotta keep working at it.

[Ninja J]

Bench Press-BB
Working:
80# x 8 --PB with reps at this weight
85# x 6 --PB highest weight

Low Incline DB Press
30# each arm x 7
30# each arm x 6

Dips (unassisted) - warning-these suck!
Set 1- 5ish
Set 2- 4ish
yeah, I haven't done dips in a very long time. And when I did do them, I did them assisted. However, the assisted machine is down stairs, and I didn't feel like going all the way down stairs just to come back up stairs. So I'm just going to keep trying to get better with unassisted

Side Lateral Raises
10# each arm x 7
I then realized my plan was to do 12. No way I could do that with the 10's, so I lowered it to 7.5 each arm.
7.5 each arm x 12
7.5 each arm x 8

That is all.

New plan takes some getting use to, however, my arms are pretty dead now.

[Ninja J]

Family from out of state came to visit last week, so I was only able to get to the gym once. The rest of the time I was doing some swimming with the family.


Here was my last Wednsday's work out:
Went little lighter and a little bit lower reps since I've been off except for swimming, since the Wednesday before.

Conventional Deadlift
Working:
165# x 6
165# x 6
165# x 5

One Arm DB Rows
Working:
50# each arm x 6
50# each arm x 6
50# each arm x 5

Cable Pullthroughs
Working:
90# x 10
100# x 7

BB Curls
40# x 8
40# x 6

[Ninja J]

One year older, requires new routine. My 24th birthday was this past Saturday, so I've decided to completely shake up my routine. I'm a creature of absolute habit. Not that I haven't noticed this, but my exercises pretty much stay the same, with a few small variations here and there. SO, I've decided to try something out that's completely different than my normal. It's going to be weird, and it's going to be a challenge, and it's going to feel very strange and not right to me. However, I'm still going to do it. I'm only listing "weight" days. I will be trying to still get in my 2-3 day a week swim.

New routine:
Waved Volume

WEEK 1-2
Day one Sets Reps
Bench Press 2 sets 8 reps
Low Incline Dumbbell Press (15-30 degree) 2 sets 8 reps
Assisted Dips 2 sets 10 reps
Lateral Raises 2 sets 12 reps


Day Two
Overhand Grip Pull-Down 2 sets 8 reps
BB Row 2 sets 8 reps
Dumbbell Curl 2 sets 8 reps
Farmer's Walk


Day Three
Deadlifts 2 sets 6-12 reps
Leg Press 2 sets 15 reps
Resistance Abs 2 sets 10 reps
Leg Press Calves 2 sets 10/15, 15/30 reps



WEEK 3-4
Day one Sets Reps
Bench Press 3 sets 8 reps
Low Incline Dumbbell Press (15-30 degree) 3 sets 8 reps
Assisted Dips 3 sets 8 reps
Lateral Raises 3 sets 8 reps


Day Two
Overhand Grip Pull-Down 3 sets 8 reps
Chest Supported Row, or Cable Row 3 sets 8 reps
Dumbbell Curl 3 sets 8 reps
Grip Work Your Choice 3 sets 12 reps


Day Three
Deadlifts 2 sets 6-12 reps
Leg Press 2 sets 15 reps
Resistance Abs 2 sets 10 reps
Leg Press Calves 2 sets 10/15, 15/30 reps



WEEK 5-6
Day one Sets Reps
Bench Press 3 sets 8 reps
Low Incline Dumbbell Press (15-30 degree) 3 sets 8 reps
DB Fly 3 sets 10 reps
Dumbell Shoulder Press 3 sets 8 reps
Lateral Raises 4 sets 8 reps
Skull Crushers 3 sets 8 reps

Day Two
Overhand Grip Pull-Down 3 sets 8 reps
Supinated Grip Pull-Down 3 sets 8 reps
BB Row 3 sets 8 reps
Barbell Curl 2 sets 8 reps
Dumbbell Curl 2 sets 8 reps
Farmer's Walk


Day Three
Deadlifts 2 sets 6-12 reps
Squats 2 sets 6-12 reps
Leg Press 2 sets 15 reps
Resistance Abs 2 sets 10 reps
Leg Press Calves 2 sets 10/15, 15/30 reps



WEEK 7-8
Day one Sets Reps
Bench Press 4 sets 8 reps
Low Incline Dumbbell Press (15-30 degree) 4 sets 8 reps
DB Fly 4 sets 10 reps
Dumbbell Overhead Press 4 sets 8 reps
Lateral Raises 4 sets 8 reps
Skull Crushers 4 sets 8 reps


Day Two
Overhand Grip Pull-Down 4 sets 8 reps
Supinated Grip Pull-Down 4 sets 8 reps
BB Row 4 sets 8 reps
Barbell Curl 4 sets 8 reps
Dumbbell Curl 3 sets 8 reps
Farmer's Walk 4 sets 12 reps


Day Three
Deadlifts 2 sets 6-12 reps
Squats 3 sets 6-12 reps
Leg Press 2 sets 15 reps
Resistance Abs 2 sets 10 reps
Leg Press Calves 3 sets 10/15, 15/30