Dwayne
=== chest, shoulders, & abs
=== 7:05pm chest
Flat bench press (reps): 185lbs (10 super duper strong and super slow), 225lbs (8 super strong and extra slow w/ spotter watch but no liftoff), 13... read more
- Site:
- http://fitness.dwaynekilbourne.com
- Miles:
- 1175 total / 11 in 2012
- Goal:
muscle bulk and tone, tennis season, and an eventual move towards triathlons!
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Entries
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FIT
good Solid Chest, Shoulders, and Abs 01:00
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RUN
good Treadmill warmup - first time... 1.11 mi 00:11:00 09:54 pace
Treadmill warmup = 1.11 miles total
1 mile 9min 6.5 to 8mph // 2 min .11 miles 5% grade at 3.5mph -
FIT
blah Quick Legs & Biceps 01:00
=== legs biceps
=== 6:30pm quick legs
Angled linear leg press (reps): 1003lbs (10 super duper strong and extra strong), 1183lbs (8 super strong and extra slow), 1363lbs (3 extra strong and deep b... read more -
VELO
good Quick Warmup on the bike befo... 1.3 mi 00:05:00 15.6mph pace
=== bike warmup with some moto music!!
1.3 miles ~ 5 min ~ 100rpm ~ level 8 // No sweat!! -
FIT
good Back & Triceps 01:15
=== back and triceps
=== 6:30pm back
Wide grip pullups: 20 super strong and extra slow,15 extra strong and slow (yet disappointed), 15 extra strong and slow (but disappointing)
Seated front pulldo... read more -
VELO
good Bike warmup before back & tri... 1.6 mi 00:05:00 19.2mph pace
=== Bike warmup
5 minutes ~ 1.6 miles ~ slight cold shakes ~ levels 8 - 12 ~ avg rpm = 100ish -
FIT
good Heavy Chest & Shoulders + Abs 01:50
=== heavy chest shoulders
=== 6:40pm chest
Flat bench dumbbell press (reps): 100lbs per arm (10 super strong and extra slow), 110lbs per arm (6 strong and extra slow), 115lbs per arm (4 solid and... read more -
FIT
good Back & Triceps 00:40
=== quick back triceps
=== 6:20pm back
Wide grip pulldown: 20 super strong and slow reps, 20 super strong and slow reps, 20 strong and slow reps (last 5 with spotter)
Chin ups: 20 extra strong an... read more -
FIT
alright Chest & Shoulders 00:35
=== chest shoulders
=== 5:15pm chest
Flat bench press (reps): 185lbs (10 super duper strong and super duper slow w/ feet in crunch position), 225lbs (6 strong and slow), 135lbs (20 super duper st... read more -
FIT
alright Legs and Biceps 00:35
=== legs biceps
=== 5:05pm legs
Seated leg extensions machine (reps): 125lbs (12 super strong and extra slow), 145lbs (9 super strong and slow), 150lbs (9 extra strong and extra slow), 75lbs (25 ... read more -
VELO
great Post-workout Spin 4 mi 00:10:00 24.0mph pace
=== 7:45pm spin #Spin2Win
10 minutes ~ 110 rpm ~ 165 watts ~ level 9 ~ 4 miles -
FIT
good Back Triceps Cycle 01:00
=== back triceps cycle while listening to @itlieswithin
=== 6:45pm back
Wide grip pullups: 20 super duper strong and super slow, 20 extra strong and extra slow, 15 strong and slow but disappointi... read more -
FIT
good Heavy Chest Shoulders Abs 01:40
=== heavy chest shoulders
=== 6:45pm chest
Flat bench dumbbell press (reps): 100lbs per arm* (10 extra strong and slow), 110lbs per arm (7 strong and slow), 125lbs per arm* (3 solid, slow, and dis... read more -
FIT
good Legs & Biceps 00:45
=== legs biceps
=== 5:30 legs
Lay down leg curl machine (reps): 115lbs (15 super strong and extra slow), 140lbs (10 strong and slow), 70lbs (25 super duper strong)
Seated calf raise plate machine... read more -
FIT
good Heavy but quick back & triceps 01:00
=== heavy back and triceps
=== 4:40pm back
Wide grip pullups: 30 strong and slow reps, 20 solid and slow, 12 strong and slow reps yet disappointing, 10 super strong and super slow
Seated close gr... read more -
FIT
good Chest & Shoulders 01:00
=== chest shoulders
=== 7:15pm chest
Flat bench dumbbell press (reps): 90lbs per arm (10 super strong and super slow), 100lbs per arm (8 extra strong and extra slow), 50lbs per arm (20 super stro... read more -
FIT
good Legs & Biceps/Forearms 01:00
=== heavy legs & biceps/forearms
=== 5:30pm legs
Seated leg extension machine (reps): 130lbs (10 extra strong and extra slow), 150lbs (8 strong and slow), 170lbs (6 strong and slow), 90lbs (2... read more -
FIT
good Back Triceps Abs 00:35
=== back triceps abs
=== 5:15pm quick back
Wide grip pullups: 25 super strong and extra slow, 20 extra strong and slow, 15 extra strong and extra slow
1 arm dumbbell (bent over) row (reps per arm... read more -
FIT
good Heavy Chest & Shoulders 02:00
=== heavy chest shoulders
=== 4:20pm chest
Flat bench press (reps w/o spotter): 185lbs (10 super duper strong and super duper slow), 205lbs (8 super strong and super slow), 225lbs (6 strong and s... read more -
FIT
good Solid Legs, Biceps/Forearms, ... 01:00
=== legs biceps/forearms abs
=== 6:25pm legs
Seated leg extension machine (reps): 130lbs (10 super duper strong and extra slow), 150lbs (8 super strong and extra slow), 75lbs (30 super strong and e... read more
Another day will come with better results.
2 days ago • Like
most definitely!
1 day ago • Like