30x4 hanging leg raises 30x4 back extensions 30x4 side crunches each side 30x4 sit ups 3.6 on the eliptical
Yesterday chin ups 10,10,8 close grip pull downs 150x11,10,8 v grip pull downs 120x12 Dumbbell shoulder press 55x12,10,9 shrugs 75x12,12,10 side raises 12,12,12 3.4 on the eliptical cross training course 2 Today short warm up run squats 12x135, 12x185, 3x10x275 leg extensions - 150x12,10,10 leg press - 3x12x460 leg curl - 12x110,10x110, 9x110 seated calf raises - 4x20 3.0 on the weight loss course.
push ups 3 sets Bench press 185x10, 185x9, 185x7 Flys 45x12x3 incline press 150x12,10,9 lying tricep press 80x12, 80x10, 80x10 tricep press 150x10,10,9 3.6 on the eliptical cross training course 2
4x30 leg raises 4x30 back extensions 4x30 crunches 4x30 side crunches each side 3.8 0n the cross training course 1
chin ups 10,10,8 close grip pull downs 150x11,10,8 v grip pull downs 130x10 Dumbbell shoulder press 55x11,10,8 shrugs 75x12,12,10 side raises 12,12,12 3.5 on the eliptical cross training course 2
Ehh, I've gone up in weight in several exercises. That's all I really go by. I noticed losing a little muscle mass over the summer mostly through the way some of my close fit but as it's winter now and I haven't worn those close in a while I don't have that to go by. Mikey was supposed to suggest some changes soon but he hasn't been around much.
I think Mikey has been busy with family issues recently. You could try upping the weights and dropping the reps and see if that helps with your progress.
push ups 3 sets Bench press 185x10, 185x10, 185x8 Flys 45x12x3 incline press 150x12,10,9 lying tricep press 80x12, 80x10, 80x10 tricep press 150x10,10,9 3.4 on the eliptical cross training course 2
short warm up run squats 12x135, 12x185, 3x10x275 leg extensions - 150x12,10,10 leg press - 3x12x460 leg curl - 12x110,10x110, 9x110 3.3 on the weight loss course.
4x30 leg raises 4x30 back extensions 4x30 side crunches each side 4x30 crunches 3.8 cross training course 2
chin ups 10,10,8 close grip pull downs 150x12,10,9 v grip pull downs 130x11 Dumbbell shoulder press 55x12,10,9 shrugs 75x12,12,12 side raises 12,12,12 3.2 on the eliptical interval course
push ups 3 sets Bench press 185x10, 185x10, 185x8 Flys 45x12x3 incline press 150x12,10,10 lying tricep press 80x12, 80x10, 80x10 tricep press 150x11,10,10 3.2 on the eliptical cross training course 1
4x30 leg raises 4x30 back extensions 4x30 side crunches each side 4x30 crunches 7.1 on the interval course
chin ups 10,10,8 close grip pull downs 150x12,11,9 v grip pull downs 130x11 Dumbbell shoulder press 55x12,12,9 shrugs 75x12,12,12 side raises 12,12,12 3.2 on the eliptical cross country course 1
