Fender's Log

[SteelSouth]

Just take it easy Fender and don't overdo it.

 

[Mulligan]

I usually don't but I apparently have a pinched nerve. Got another alignment yesterday and felt fine afterwards. Still haven't been to the gym since last Tues. I'm going to go tonight and do a light, full body workout and see what bothers it and what doesn't.

Sounds good.

 

[Fender]

Wed 05-24-06

Well I did a full body routine and it felt pretty good. Leg press and bench were the only thing that caused any sort of discomfort.

Flat BB Press - 135x12, 225x10, 245x6

Leg Press - After a couple of warmup sets - 7platesX10X3

Chest Supported t-bar row - 3 platesX10X3

Overhead DB shoulder presses - 75X10X2

DB shrugs - 110X10X2

Close Grip Smith machine press - 225X10X2

Hammer strength - 110X10X2

Felt good to be back in the gym after a week.

 

[Fender]

Mon 6-5-06

OK....after almost 2 full weeks off from the gym, my back is feeling good although a little stiff. I did legs tonight but showed up too late to finish but felt good. I am also down almost 10LBs in the 2 weeks I didn't go to the gym as I had cut out carbs. The weight seemed a bit heavy tonight but that could because of the layoff or the loss in weight.

Legs:

Squats - After some warmup sets - 365X5X5

Seated Calf Raises - 3 plates X25X3

SLDL - 225X2X10

That's all I had time for but the back felt good the whole time so it's time to get serious again.

 

[SteelSouth]

Great work Fender, good to see you back in here

 

[Fender]

6-6-6

Chest night...

Flat BB bench...after warmups - 225X5X5

Hammer DB Bench - 90X2X10

Flat DB Flyes - 60X2X10

Tricep press downs - 100X3X10

We have a tricep pressdown station that only has 1 pulley as opposed to the upper and lower cable stations that actually half the weight you move. You are truly moving 100lbs.

db side laterals - 25X2X10

db front raises - 25X2X10

 

[SteelSouth]

Solid workout Fender, nice and simple, I like it.

 

[Fender]

Thanks JT...
I'm going back tonight and doing a cardio/ab session.

 

[Winter]

Good work bro

 

[adidamps2]

nice work Fender

 

[Fender]

nice work Fender

Thanks Mr.

 

[Fender]

Wed 06-07-06

Abs/Cardio

Cable Crunches - 100X4X25

Hanging leg raises - 4X10

30 Mins. elliptical.

Man I really need to start doing abs...I have what seems like a dissident stomach...it sticks out far but some of my abs are visible. I really need to tighten it up.




.

 

[Fender]

No gym tonight...but I made $200...the hard way.

 

[Fender]

Fri 6-09-06

After about 3 weeks off from back excercises I decided to hit it tonight...nothing bad to report.

Instead of dls I decided on rackpulls.

Rackpulls - 135X10X1, 225X10X1, 315X10X1, 365X6X1, 405X5X1

Widegrip Pulldown to front - 250(stack)X10X2

Narrow grip seated rows - 250(stack)X10X2

Hammerstrength row - 4platesX10X2

30 minutes on elliptical

 

[Fender]

Mon 06-12-06

Legs:

Squats - After some warmup sets - 365X5X5

Seated Calf Raises - 3 plates X25X3

SLDL - 225X2X10

Leg Press - 14 plates X10X2

I was told to do some hip exercises so I jumped on the Hip adductors/abductors machine....I don't which is which but I did 2 sets of each at 100lbs. It seemed pretty easy but since I had never done them I figured I'd start light.

 

[SteelSouth]

Nice back and leg work Fender. You've just got a strong core man, thicker abs on the bottom. If you tightened up your diet you could slim your waist down some. It's all about the diet

 

[Fender]

Nice back and leg work Fender. You've just got a strong core man, thicker abs on the bottom. If you tightened up your diet you could slim your waist down some. It's all about the diet

Thanks JT...I'm working on it! I actually usually eat pretty clean...I just eat too much. It's all about moderation.

 

[Fender]

Tue. 06-13-06

Chest

Decided to use just DBs tonight.
After a few warmup sets...
Flat DB bench - 95X5X5

Incline DB bench - 70X2X10

Flat DB flye - 55X2X10

Overhead DB extentions - 80X2X10

Cable Pushdown - w/angled bar - 90X2X10, w/rope - 90X2X10

Hammer strength pushdown machine - 2 plates + a quarter each sideX2X10

 

[Fender]

Wed 06-14-06

Just did abs and cardio

Cable crunches - 100X15X4

Supersetted with hanging leg raises. 4X10

Only 20 minutes on elliptical...wasn't feeling it tonight.

 

[Winter]

Nice work. I'm a lazy shit & I hate doing abs