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Thread: Eagle's Workout

  1. #1
    Senior Member Eagle's Avatar
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    Default Eagle's Workout

    So assuming I remember to actually update this, I think it'll be good.

    Currently my workout is three days a week (MWF). If I have time for an extra day I do abdominals, but that rarely happens.

    Each days starts with a mile run and the a routine of Pull-Ups, Push-Ups, Sit-Ups, and Squats. I don't have an exact amount of each because it increase the sets and/or reps of each until I am doing 25 Pull-Ups, 125 Push-Ups, 250 Sit-Ups, 250 Squats straight every day.
    After the routine, I do a little bit of a core workout.

    Of the following exercises I'm going for strength and endurance so it's 3 sets of 8-12 reps for each exercise.


    A Days
    Chest
    Dumbell Flat Bench
    Incline Bench
    Decline Cable

    Triceps
    Dumbell Skull Crushers
    Tricep Pushdowns
    One Arm Over Extension
    B Days
    Legs
    Front Squat
    Plate Loaded Leg Press
    Leg Extension
    Leg Curl
    Hip Adductor
    Hip Abductor
    C Days
    Back
    Wide Grip Lat Pull
    Seated Row
    Reversed-Close Grip Lat Pull

    Biceps
    Hammer Curls
    Reverser Barbell Curl
    21's

    Shoulders
    Lateral Raises
    Upright Rows
    Military Press
    D Days
    Abdominals
    Cable Torso Rotation
    High Pulley Crunches
    Abdominal Crunch
    Roman Chair
    Planks
    Last edited by Eagle; 03-21-2012 at 02:43 PM.
    - Caleb

    "I am what I need to be..."

    "Nemo me impune lacessit - No one provokes me with impunity."

  2. #2
    Senior Member Eagle's Avatar
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    The format for my logs is the exercise, then weight/sets/reps.
    For exercises with where each arm has a separate weight the recorded weight is that in one arm.

    Exercise Logs
    05-03-12
    Run
    Time - 6.30
    Distance - 1 mile
    Speed - 9.5 mph

    Chest
    Dumbell Flat Bench - 30lbs/3/12
    Incline Bench - 45lbs/3/12
    Decline Cable - 30lbs/3/12

    Triceps
    Dumbell Skull Crushers - 25lbs/3/12
    Tricep Pushdowns - 35lbs/3/12
    One Arm Over Extension - 10lbs/3/12
    07-03-12
    Run
    Time - 6.00
    Distance - 1 mile
    Speed - 10 mph

    Legs
    Front Squat - 55lbs/3/12
    Plate Loaded Leg Press - 400lbs/3/12
    Leg Extension - 105lbs/3/12
    Leg Curl - 105lbs/3/12
    Hip Adductor - 105/lbs/3/12
    Hip Abductor - 105/3/12
    09-03-12
    Run
    Time - 5.45
    Distance - 1 mile
    Speed - 10.5 mph

    Back
    Wide Grip Lat Pull - 70lbs/3/11
    Seated Row - 60lbs/3/12
    Reversed-Close Grip Lat Pull - 70lbs/3/12

    Biceps
    Hammer Curls - 25lbs/3/12
    Reversed Barbell Curl - 55lbs/3/12
    21's - 20lbs/3/NA

    Shoulders
    Lateral Raises - 15lbs/3/12
    Upright Rows - 45lbs/3/12
    Military Press - 65lbs/3/12
    12-03-12
    Run
    Time - 5.45
    Distance - 1 mile
    Speed - 10.5 mph

    Chest
    Dumbell Flat Bench - 35lbs/3/8
    Incline Bench - 55lbs/4/5-7
    Decline Cable - 35lbs/3/12

    Triceps
    Dumbell Skull Crushers - 25lbs/3/12
    Tricep Pushdowns - 40lbs/3/12
    One Arm Over Extension - 15lbs/3/8
    14-03-12
    Run
    Time - 5.45
    Distance - 1 mile
    Speed - 10.5 mph

    Legs
    Front Squat - 65lbs/3/12
    Plate Loaded Leg Press - 500lbs/3/12
    Leg Extension - 110lbs/3/10
    Leg Curl - 110lbs/3/12
    Hip Adductor - 115lbs/3/12
    Hip Abductor - 110lbs/3/12
    Last edited by Eagle; 03-17-2012 at 12:40 AM.
    - Caleb

    "I am what I need to be..."

    "Nemo me impune lacessit - No one provokes me with impunity."

  3. #3
    LL P. Stewie Beorn's Avatar
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    Default

    It's been nice here for running outside, hasn't it?
    Supposed to be sunny all next week.

    Keep up the good work.
    Take the weakest thing in you
    And then beat the bastards with it
    And always hold on when you get love
    So you can let go when you give it

  4. #4
    Senior Member Eagle's Avatar
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    Quote Originally Posted by Beefeater View Post
    It's been nice here for running outside, hasn't it?
    Supposed to be sunny all next week.

    Keep up the good work.
    Thanks, yeah, it has been nice. Unfortunately I haven't done much. I don't have the equipment anywhere near a place that I can run outside, so I generally end up on a treadmill...
    But it could be worse, as much as I hate treadmills, they are great for rapid increases in speed with minimal effort.
    - Caleb

    "I am what I need to be..."

    "Nemo me impune lacessit - No one provokes me with impunity."

  5. #5
    Senior Member Eagle's Avatar
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    Exercise Logs
    16-03-12

    In addition to what's listed below (and my normal pull-ups, push-ups, sit-ups, and squats) I did 20 minutes of abs.

    Run
    Time - 5.30
    Distance - 1 mile
    Speed - 11.0mph

    Back
    Wide Grip Lat Pull - 70lbs/3/12
    Seated Row - 65lbs/3/12
    Reversed-Close Grip Lat Pull - 75lbs/3/12

    Biceps
    Hammer Curls - 30lbs/3/12
    Reversed Barbell Curl - 60lbs/3/12
    21's - 30lbs/4/NA

    Shoulders
    Lateral Raises - 20lbs/3/12
    Upright Rows - 50lbs/3/12
    Military Press - 70lbs/3/12
    - Caleb

    "I am what I need to be..."

    "Nemo me impune lacessit - No one provokes me with impunity."

  6. #6
    Senior Member Eagle's Avatar
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    Exercise Logs
    19-03-12
    Run
    Time - 5.30
    Distance - 1 mile
    Speed - 11 mph

    Chest
    Dumbell Flat Bench - 35lbs/3/10
    Incline Bench - 65lbs/3/12 (This was on a smith machine, hence the difference from last week)
    Decline Cable - 40lbs/3/8

    Triceps
    Dumbell Skull Crushers - 25lbs/3/15
    Tricep Pushdowns - 45lbs/3/12
    One Arm Over Extension - 15lbs/3/10
    Last edited by Eagle; 03-21-2012 at 02:41 PM.
    - Caleb

    "I am what I need to be..."

    "Nemo me impune lacessit - No one provokes me with impunity."

  7. #7
    Senior Member Eagle's Avatar
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    Exercise Logs
    21-03-12
    Run
    Time - 5.30
    Distance - 1 mile
    Speed - 11.0 mph

    Legs
    Front Squat - 75lbs/3/12
    Plate Loaded Leg Press - 550lbs/3/12
    Leg Extension - 110lbs/3/12
    Leg Curl - 115lbs/3/12
    Hip Adductor - 165lbs*/3/12
    Hip Abductor - 115lbs/3/12
    *Machine Max Weight
    Last edited by Eagle; 03-28-2012 at 02:53 PM.
    - Caleb

    "I am what I need to be..."

    "Nemo me impune lacessit - No one provokes me with impunity."

  8. #8
    Senior Member Eagle's Avatar
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    Exercise Logs
    23-03-12

    Run
    Time - 9.00
    Distance - 1.5 miles
    Speed - 10.0mph

    Back
    Wide Grip Lat Pull - 75lbs/3/12
    Seated Row - 70lbs/3/12
    Reversed-Close Grip Lat Pull - 80lbs/3/12

    Biceps
    Hammer Curls - 35lbs/3/12
    Reversed Barbell Curl - 55lbs-65lbs/3/12
    21's - 30lbs-35lbs/4/NA

    Shoulders
    Lateral Raises - 20lbs/3/12
    Upright Rows - 55lbs/3/12
    Military Press - 75lbs/4/8-12
    - Caleb

    "I am what I need to be..."

    "Nemo me impune lacessit - No one provokes me with impunity."

  9. #9
    Senior Member Eagle's Avatar
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    Exercise Logs
    26-03-12
    Run
    Time - 8.30
    Distance - 1.5 miles
    Speed - 10.5 mph

    Chest
    Dumbell Flat Bench - 35lbs/3/12
    Incline Bench - 85lbs/3/12
    Decline Cable - 40lbs/3/12

    Triceps
    Dumbell Skull Crushers - 30lbs/3/12
    Tricep Pushdowns - 50lbs/3/12
    One Arm Over Extension - 15lbs/3/12
    - Caleb

    "I am what I need to be..."

    "Nemo me impune lacessit - No one provokes me with impunity."

  10. #10
    Senior Member Eagle's Avatar
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    Exercise Logs
    21-03-12
    Run
    Time - 8.30
    Distance - 1.5 mile
    Speed - 10.5 mph

    Legs
    Front Squat - 85lbs/3/12
    Plate Loaded Leg Press - 550lbs/3/12
    Leg Extension - 115lbs/3/12
    Leg Curl - 120lbs/3/12
    Hip Adductor - 165lbs*/3/12
    Hip Abductor - 120lbs/3/12
    *Machine Max Weight
    - Caleb

    "I am what I need to be..."

    "Nemo me impune lacessit - No one provokes me with impunity."

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