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Nightshift
01-20-09, 12:38 pm
Since a lot of you here on the Forum know me already, I'll refrain from any sort of introductions. For those that don't know me, you'll just have to follow along to get a sense of who I am and what I'm about.

For many reasons, 2008 was less than a stellar year for me. With those trials and tribulations behind me, I plan to cause some havoc in 2009!!

Shall we get started?

Hollow
01-20-09, 12:39 pm
Good to see you've got another journey up and going Nightshift. I'm subbed for this one!

Nightshift
01-20-09, 12:46 pm
Sunday's W/O

Chest

Incline DB Press x 5

Flat Bench DB Press x 4

Incline Pec Deck x 4

20 mins on treadmill


Monday's W/O

Back

Close Grip Pulldowns (V-Handle) x 5 (PR on last set)

DB Rows x 2

BB Shrugs x 4

T-Bar Rows x 3

H.S. Pullovers S/S with weighted Hyperextensions x 4

20mins on treadmill

Nightshift
01-20-09, 12:47 pm
Good to see you've got another journey up and going Nightshift. I'm subbed for this one!


I thought you would be....considering you finally approved a tittle for it. LOL

Hollow
01-20-09, 12:53 pm
I thought you would be....considering you finally approved a tittle for it. LOL

Well, some of the titles that you were coming up with were a bit shaky…like the one that was…

No doubt you workouts will live up to your journey title. Looking forward to the first posting.

Hollow
01-20-09, 12:55 pm
Starting off with two solid sessions and…a PR to boot! Great work and congrats on the PR!

Nightshift
01-20-09, 1:06 pm
Starting off with two solid sessions and…a PR to boot! Great work and congrats on the PR!


Thanks

JUGGERNAUT
01-20-09, 2:06 pm
Good luck with the new journey!

Nightshift
01-20-09, 2:19 pm
Thankyou sir! I plan to make big things happen this year!!!

ProteinJunkie
01-21-09, 8:29 pm
Heard the news on the new gig...awesome! As always, I'll be watching...

Nightshift
01-22-09, 9:38 am
Heard the news on the new gig...awesome! As always, I'll be watching...


Thanks!!

Nightshift
01-22-09, 9:46 am
Shoulders

Standing BB Shoulder Press x 5 (including 2 warmups) (PR)

Wide Grip Upright Rows (Smith Machine) x 3

Reverse High Cable Laterals x 3

DB Laterals s/s with One Arm Variation x 3


Biceps

E Z Bar Curls x 3

Machine Preacher Curls x 4


Triceps

Rope Ext x 3

V-Bar Ext x 3 (PR)

Seated Overhead Tri Ext Machine x 3


Home time!!

Hollow
01-22-09, 9:48 am
What!?!? Where’s the Clean and Press!?!? Sure make me do them and now you bail on them…just kidding! Great session and congrats on the PRs!

Nightshift
01-22-09, 9:51 am
What!?!? Where’s the Clean and Press!?!? Sure make me do them and now you bail on them…just kidding! Great session and congrats on the PRs!


Thanks. I alternate the two each w/o. You'll see them next time.

Feel The Power
01-22-09, 10:16 am
I looked in on your old journey a little bit, but I am subbed for this one. What time do you usually train at?? Just curious as I believe you work night shift hence the name. Correct me if I'm wrong. I've done nights before and it was a rough adjustment. What supps are you currently on? Just wondering. Looks like a good first workout posted!!

Nightshift
01-22-09, 10:21 am
I looked in on your old journey a little bit, but I am subbed for this one. What time do you usually train at?? Just curious as I believe you work night shift hence the name. Correct me if I'm wrong. I've done nights before and it was a rough adjustment. What supps are you currently on? Just wondering. Looks like a good first workout posted!!



I'm now back on days. Did nights for almost three years. I am keeping the name since I train at night.

Right now, I take a pre workout supp (using some PUMP samples till they run out), Intra-Aid, then Protein. Nothing complicated.

Nightshift
01-23-09, 9:31 am
last night was supposed to be a light session since I've been having some issues with my left knee.

Knee Ext x 3 warm up

Leg Press x 4 (1 leg at a time)

Power Squat x 6

Standing Calf Raises s/s with Calf Sled x 3

Lying Leg Curl x 4

15mins on Recumbant Bike medium resistance

Hollow
01-23-09, 9:42 am
Solid session Nightshift! Since your operation, how does the leg press feel? Just curious if there is any discomfort from the movement.

Nightshift
01-23-09, 9:46 am
Solid session Nightshift! Since your operation, how does the leg press feel? Just curious if there is any discomfort from the movement.


Leg press feels ok.....Except for the slight discomfort in the knee. LOL

Hollow
01-23-09, 9:47 am
That is good in one way. Now you need to heal up the knee.

Nightshift
01-23-09, 9:59 am
The heavier I went on Squats, the better it felt. Except on the last set. LOL

Hollow
01-23-09, 10:02 am
The heavier I went on Squats, the better it felt. Except on the last set. LOL

Beat it into submission! LOL!

C.Coronato
01-23-09, 10:27 am
Looking good nightshift, get that knee taken care of and im here for the ride!

Nightshift
01-23-09, 10:31 am
Looking good nightshift, get that knee taken care of and im here for the ride!


Thanks, glad you could make it.

Nightshift
01-25-09, 2:57 am
Got to the gym at 11:45pm.

Chest

Incline DB Press x 6

Flat Bench DB Press x 4

H.S. Decline x 3 (light)

Cable Crossovers x 5

Incline Bench (Smith Machine) x 5

20mins treadmill.

Went really light on the Smith Inclines. Brought the bar down to an inch above my chest and held it for a 4 count. Felt Great!

Nightshift
01-25-09, 3:05 am
Got to the gym at 12:45am Sunday morning. Gym was empty (1 other guy), half the lights were off.....Just the way I like it

Back

V-Handle Pulldowns s/s with Wide Grip Pulldowns (behind the neck) x 4 (1 warmup)

High Pulley Rope Rows to Waist s/s with Rope Face Pulls x 3

Low Pulley Cable Rows s/s with DB Shrugs x 3

Asst Pullup Machine s/s with Seated Back Ext Machine x 4

Calves

Legs Press Raises s/s with Seated Calf Raises x 3

AB Bench x 3

I wanted to do weighted Hyperextensions, but the damn thing was stuck and I couldn't get it adjusted. The Seated Back Ext worked ok.

xMATT182x
01-25-09, 4:29 am
Doing bench on the smith machine is a savor. Bad shoulders make it so i can't use a bar, smtih machine works your chest awesome. Keep up the hard work man, i'll stay tuned.

Hollow
01-26-09, 7:50 am
Two solid sessions there Nightshift! How did you like super setting the Low Pulley Cable Rows with the DB Shrugs? Just a little curious on this one. I like super setting DB Shrugs with either Nose Pulls or Bent Over DB Laterals.

Did you hear…Stiff is a Dad now!

violator
01-26-09, 8:08 am
u know im subbed 4 this.....missed readin ur w/o's shifty!

Nightshift
01-26-09, 9:38 am
Two solid sessions there Nightshift! How did you like super setting the Low Pulley Cable Rows with the DB Shrugs? Just a little curious on this one. I like super setting DB Shrugs with either Nose Pulls or Bent Over DB Laterals.

Did you hear…Stiff is a Dad now!


First time I had done it. Probibly won't be doing it again as they are across the gym from each other. LOL I usually do them on they're own.

I did hear that he's a dad! How cool is that!!

Nightshift
01-26-09, 12:01 pm
u know im subbed 4 this.....missed readin ur w/o's shifty!


been a while Indeed!! Glad to see you back!

Nightshift
01-27-09, 11:43 am
I wasn't feeling that great, so I opted to do Shoulders/Arms instead of legs last night. Wen't lighter as well.

Shoulders

Standing BB Presses x 4 (including warmup)

Smith Machine Wide Grip Upright Rows x 3

Reverse High cable Laterals x 3

Seated H.S. Lateral Machine s/s with Reverse Pec Deck x 3

Arms

Machine Preacher Curl s/s with Rope Ext x 3

Tricep Pushdowns x 3

Incline DB Curls x 3

Dip Machine x 3


Felt really good after this one.

Hollow
01-27-09, 12:23 pm
Good call on switching up the body parts if you weren't feeling up to it. Solid session Nightshift. I hope you're feeling better.

Nightshift
01-27-09, 12:37 pm
Good call on switching up the body parts if you weren't feeling up to it. Solid session Nightshift. I hope you're feeling better.


I am. I was just really tired....and a little stressed. LOL

Nightshift
01-28-09, 9:12 am
Here we go!

Knee Ext. x 2 warmup

Leg Press x 7

Power Squat x 3

One Legged Knee Ext x 3

Lying Leg Curl s/s with Standing Calf Raises x 3

One Legged Standing Leg Curls s/s with Seated Calf Raises x 3

Knee felt pretty good with the leg press.

Hollow
01-28-09, 9:37 am
Great leg session Nightshift and good to see your knee wasn’t bothering you!

Got a story to share with you…I was at the gym last night when one of Stiff’s friends comes upstairs and asks me…”How old are you?” and I told him how old I was…and then he said “I am trying to get my Dad to start working out but he keeps saying he’s too old. I keep telling him there’s old guys at the gym working out…” Needless to say, at this point I could hear you laughing…lmao!

C.Coronato
01-28-09, 10:25 am
Got to the gym at 12:45am Sunday morning. Gym was empty (1 other guy), half the lights were off.....Just the way I like it

Back

V-Handle Pulldowns s/s with Wide Grip Pulldowns (behind the neck) x 4 (1 warmup)

High Pulley Rope Rows to Waist s/s with Rope Face Pulls x 3

Low Pulley Cable Rows s/s with DB Shrugs x 3

Asst Pullup Machine s/s with Seated Back Ext Machine x 4

Calves

Legs Press Raises s/s with Seated Calf Raises x 3

AB Bench x 3

I wanted to do weighted Hyperextensions, but the damn thing was stuck and I couldn't get it adjusted. The Seated Back Ext worked ok.


Badass supers bro. I did all supersets for 2 months one time. 6 day split. Shit was not easy, but it helped the strength alot!

Chin
01-28-09, 12:11 pm
Haha you finally caved and got a journey eh? Maybe it was a bad move... because now I have somewhere to constantly push you and make fun of you haha...

Glad to have you on board Shifty...

Chin

Hollow
01-28-09, 12:53 pm
Haha you finally caved and got a journey eh? Maybe it was a bad move... because now I have somewhere to constantly push you and make fun of you haha...

Glad to have you on board Shifty...

Chin

LMAO...good!

Nightshift
01-29-09, 10:09 am
Great leg session Nightshift and good to see your knee wasn’t bothering you!

Got a story to share with you…I was at the gym last night when one of Stiff’s friends comes upstairs and asks me…”How old are you?” and I told him how old I was…and then he said “I am trying to get my Dad to start working out but he keeps saying he’s too old. I keep telling him there’s old guys at the gym working out…” Needless to say, at this point I could hear you laughing…lmao!


LOL I nearly choked on my toast when I read that yesterday morning. On the bright side, you may end up with a training partner.

Nightshift
01-29-09, 10:09 am
Haha you finally caved and got a journey eh? Maybe it was a bad move... because now I have somewhere to constantly push you and make fun of you haha...

Glad to have you on board Shifty...

Chin



Dammit!! You weren't supposed to notice!!!

Nightshift
01-29-09, 10:14 am
Chest

H.S. Incline Presses x 3

H.S. Super Incline Presses x 3

Free Motion Chest Press x 4

Dip Machine x 3

Incline Pec Deck x 2

Cable Crossovers x 2

Quick and Simple!!!

Nightshift
01-31-09, 2:31 am
Back

Close Grip Pulldowns x 4

Tri-set #1

H.S. Iso-Lateral Rows/H.S. Pullover Machine/DB Shrugs x 3

Reverse High Cable Laterals s/s with Rope Face Pulls x 3

Tri-set #2

High Pulley Rope Rows/Weighted Hypers/Asst Pul-ups x 3


I had envisioned a different w/o entirely before I got to the gym. Not sure if I was just tired or maybe I'm coming down with something. Got a great pump regardless.

Hollow
01-31-09, 12:26 pm
Good looking chest and back session Nightshift!!! Tri-sets are a great way to hit the back, a good way to shock the muscles. Hope you are feeling better.

Nightshift
02-01-09, 3:15 am
I was getting some gas Saturday afternoon. Went in to pay for the gas and a carwash, and when I came out I stepped off the curb and instead of landing on my foot, I landed on the side of my foot and went over on my ankle and down to the pavement. It hurt like a son-of-a bitch!!! Later on in the day it felt better so I hit the gym about midnight to do shoulders and arms. When I got back, I realized my ankle was quite swollen. I guess legs will have to wait.

Nightshift
02-01-09, 3:21 am
Shoulders

Seated Smith Machine Presses x 4

Smith Machine Wide Grip Upright Rows s/s with Seated Side DB Laterals x 3

Side/Front DB Laterals x2

One Arm Incline Laterals x 2

Arms

Preacher Curl Machine x 4

Rope Tricep Ext. x 3

Double Bicep Cable Curls x 3

V-Bar Tricep Pushdowns x 3

Seated BB Curls x 3

One Arm Tricep Ext. s/s with One Arm Overhead Cable Tricep Ext. x 3

Hollow
02-02-09, 10:17 am
I was getting some gas Saturday afternoon. Went in to pay for the gas and a carwash, and when I came out I stepped off the curb and instead of landing on my foot, I landed on the side of my foot and went over on my ankle and down to the pavement. It hurt like a son-of-a bitch!!! Later on in the day it felt better so I hit the gym about midnight to do shoulders and arms. When I got back, I realized my ankle was quite swollen. I guess legs will have to wait.

Wanna borrow my walker!?!? Seriously, I hope your ankle is doing better.

Nightshift
02-02-09, 10:50 am
Wanna borrow my walker!?!? Seriously, I hope your ankle is doing better.


It still seam swollen a bit. There is the occasional pain.

Hollow
02-02-09, 12:48 pm
It still seam swollen a bit. There is the occasional pain.

Well if you’re too cool for a walker…I can always lend you a cane!?!?

All joking aside, I hope it is nothing serious.

Nightshift
02-02-09, 12:58 pm
Well if you’re too cool for a walker…I can always lend you a cane!?!?

All joking aside, I hope it is nothing serious.



I hope not!! Legs are my weakest point! can't afford to have them fall too far behind.

Nightshift
02-03-09, 10:27 am
Chest!!

Incline DB Presses x 4

H.S. Incline Press x 3

Incline Pec Deck x 3

H.S. Decline x 3

Freemotion Cable Chest Press x 4

Short and Simple! Been feeling a little beat up as of late. My joints especially. Need to order me some more FLEX.

Hollow
02-03-09, 10:43 am
Good looking chest session Shifty! Damn, we could have hit chest together!?!?

Nightshift
02-03-09, 10:47 am
Good looking chest session Shifty! Damn, we could have hit chest together!?!?


You welcome to venture out of you little world of Cambridge to the big city any time!!! I'll even let you take pics of all the fancy machines. LOL

C.Coronato
02-03-09, 11:06 am
The chest is looking good man, short and to the point! Get that ank. fixed! Hope you feel better!

Hollow
02-03-09, 11:20 am
You welcome to venture out of you little world of Cambridge to the big city any time!!! I'll even let you take pics of all the fancy machines. LOL

Thanks for the offer but by the time you start working out…I’m already sawing logs…lol! Besides I like my little world here in Cambridge just fine…lol!

Nightshift
02-03-09, 11:57 am
The chest is looking good man, short and to the point! Get that ank. fixed! Hope you feel better!


It's feeling better, still a little sore though. Thanks for checking in.

Nightshift
02-03-09, 11:58 am
Thanks for the offer but by the time you start working out…I’m already sawing logs…lol! Besides I like my little world here in Cambridge just fine…lol!



Please! Thats what pre-workout supps are for!! Besides, you can have your wife drive!!

Hollow
02-03-09, 12:38 pm
Please! Thats what pre-workout supps are for!! Besides, you can have your wife drive!!

It’s going to require a lot of supps to keep me awake at that point! Alas, my doesn’t drive…you could always pick me up…lol!

Nightshift
02-03-09, 12:47 pm
It’s going to require a lot of supps to keep me awake at that point! Alas, my doesn’t drive…you could always pick me up…lol!



I'm sure Stiff has something in his bag of tricks to keep you wide awake!!!

Nightshift
02-04-09, 10:44 am
Back

Neutral Grip Pulldowns to the Front x 4

Close Grip Pulldowns x 3

BB Shrugs x 3

Low Pulley Cable Rows x 6

Weighted Hyperextensions x 2 (1 set with out weight)

Reverse High Cable Laterals s/s with Rope Face Pulls x 3

Chin
02-04-09, 12:09 pm
Dammit!! You weren't supposed to notice!!!

Haha it was about as obvious as your pink leg warmers... Baaaaazzzing...

Hope your ankle feels better, looks like its gonna be a lot of upper body workouts for a while...

Chin

Hollow
02-04-09, 1:19 pm
Haha it was about as obvious as your pink leg warmers... Baaaaazzzing...

Hope your ankle feels better, looks like its gonna be a lot of upper body workouts for a while...

Chin

LMAO...

Solid back session Shifty! How’s the ankle doing?

Northman
02-04-09, 1:20 pm
What's this!!!!

Nightshift
02-04-09, 1:28 pm
Haha it was about as obvious as your pink leg warmers... Baaaaazzzing...

Hope your ankle feels better, looks like its gonna be a lot of upper body workouts for a while...

Chin



I may try to do some leg stuff tonight......I guess we'll see.

Nightshift
02-04-09, 1:29 pm
LMAO...

Solid back session Shifty! How’s the ankle doing?



Feels ok....so far. LOL

Nightshift
02-04-09, 1:29 pm
What's this!!!!



Whats this what?

Northman
02-04-09, 7:16 pm
Whats this what?

You didn't tell me you started another one!

Hollow
02-04-09, 7:39 pm
You didn't tell me you started another one!

Started another one what?

Northman
02-04-09, 9:04 pm
Started another one what?

He knows...

Hollow
02-04-09, 9:05 pm
He knows...

I know...it's been a long day.

deanna7272
02-04-09, 9:05 pm
Since a lot of you here on the Forum know me already, I'll refrain from any sort of introductions. For those that don't know me, you'll just have to follow along to get a sense of who I am and what I'm about.

For many reasons, 2008 was less than a stellar year for me. With those trials and tribulations behind me, I plan to cause some havoc in 2009!!

Shall we get started?

Why am I just seeing this???? I am subbing in...

Northman
02-04-09, 9:07 pm
Why am I just seeing this???? I am subbing in...

He left you out too, did he? Where are his priorities?

deanna7272
02-04-09, 9:09 pm
He left you out too, did he? Where are his priorities?

I don't know... I THOUGHT he knew better... Hmmmmmmpfffff.... First, not coming to the Cage and now THIS????

Northman
02-04-09, 9:12 pm
I don't know... I THOUGHT he knew better... Hmmmmmmpfffff.... First, not coming to the Cage and now THIS????

I'll have to talk to him.

deanna7272
02-04-09, 9:13 pm
I'll have to talk to him.

Please do, it could get ugly....

Nightshift
02-06-09, 12:20 am
Settle down people!!!! The important thing is you found me! LOL

Nightshift
02-06-09, 12:25 am
Didn't get a chance to get to the gym tonight! Decided to hit up Shoulders while I was at home!!

DB Shoulder Press x 3

Seated DB Side Laterals x 3

One Arm Incline DB Laterals x 3

DB Upright Rows x 3

One Arm Front DB Raises x 3

Rear Side Delt Laterals x 3

Like I said, a quick one!! Shoulders are still pumped!! Hitting Arms tomorrow with Sphinx tommorow, should be good!!!

Hollow
02-06-09, 8:12 am
Solid job hitting shoulders at home Nightshift! Have a blast hitting up arms with Sphinx!

Nightshift
02-06-09, 11:17 am
Should be good!! We both know Sphinx is a hard worker!!

Northman
02-06-09, 2:38 pm
Sounds like fun guys.

Nightshift
02-07-09, 2:31 pm
Sphinx was supposed to join me for an Arm w/o, but it looks like he has fallen prey to that Flu/cold thats been going around. We'll try again next week.

Arms

Preacher Curl Machine x 4

Rope Extensions x 3

Tricep Pushdows (wide grip) s/s with One Arm Cable Curls x 3

BB Curls x 3

Overhead Tricep Ext. Machine x 3

DB Curls x 3

Dip Machine x 3

JUST FOR FUN

Free Motion Chest Press x 3 (light)

Cable Crossovers x 4 (2 x high position/2 x chest height)

TESTING THE WATERS

Calf Sled s/s with Standing Calf Raises x 3


Had tons of energy!! Calves held out OK. I may try some legs tonight. We'll see.

Hollow
02-07-09, 2:46 pm
Great arm session Nightshift! I like the mix up in the exercises. Hopefully you are good to go on legs.

Northman
02-07-09, 9:57 pm
Sphinx was supposed to join me for an Arm w/o, but it looks like he has fallen prey to that Flu/cold thats been going around.

Oh no!

Nightshift
02-09-09, 10:53 am
Legs

Knee Ext x 3

Smith Machine Squats x 5

One-Legged Leg Curl Machine x 4

15 mins on the Eliptical Climber.

I was hoping to do one more set on the Squats, but didn't want to push it. I have a little bit of soreness today. In c acouple days, I'll do a similar leg w/o using the leg press.

Hollow
02-09-09, 11:16 am
Solid session on legs Nightshift! I would have to say things are looking up then if you are already planning another leg session shortly. Hopefully the soreness is the “good” soreness!

Nightshift
02-09-09, 11:28 am
Solid session on legs Nightshift! I would have to say things are looking up then if you are already planning another leg session shortly. Hopefully the soreness is the “good” soreness!


It went pretty good. I think I'll stick to doing short but frequent session for right now.

Chin
02-09-09, 12:01 pm
Man Shifty how long are you sessions? That leg session looks just painful because of how short it was... ha..

Chin

Nightshift
02-09-09, 12:47 pm
Man Shifty how long are you sessions? That leg session looks just painful because of how short it was... ha..

Chin


I've never really timed them. LOL That one was about 40mins with the cardio.

Nightshift
02-10-09, 11:38 am
Back

Working sets only

Close Grip Pulldowns x 2

Wide Grip (Nuetral handle) x 3

Low Pulley Cable Rows x 3

Weighted Hyperextensions x 3

H.S. Shrugs x 3

Rope Face Pulls x 3

I wanted to keep it real simple, so I used the same weight (200lbs) for the first three exercises. Kept the rest time down as well.

Hollow
02-10-09, 8:52 pm
Great Back attack Nightshift! Keeping it simple can lead to some great workouts which this one was.

NJC_Manhattan
02-10-09, 8:54 pm
Sphinx was supposed to join me for an Arm w/o, but it looks like he has fallen prey to that Flu/cold thats been going around. We'll try again next week.

Arms

Preacher Curl Machine x 4

Rope Extensions x 3

Tricep Pushdows (wide grip) s/s with One Arm Cable Curls x 3

BB Curls x 3

Overhead Tricep Ext. Machine x 3

DB Curls x 3

Dip Machine x 3

JUST FOR FUN

Free Motion Chest Press x 3 (light)

Cable Crossovers x 4 (2 x high position/2 x chest height)

TESTING THE WATERS

Calf Sled s/s with Standing Calf Raises x 3


Had tons of energy!! Calves held out OK. I may try some legs tonight. We'll see.

Nice workout man. Lol on the free motion chest press just for fun

Northman
02-10-09, 9:54 pm
Very good! You're bouncing back quick.

Nightshift
02-11-09, 12:39 am
Great Back attack Nightshift! Keeping it simple can lead to some great workouts which this one was.


Thanks H! It felt good as well!

Nightshift
02-11-09, 12:41 am
Nice workout man. Lol on the free motion chest press just for fun


I guess Fun is in the eye of the gym goer! LOL Thanks for stopping by.

Nightshift
02-11-09, 12:42 am
Very good! You're bouncing back quick.



Trying! Joints are still sore....but manageable!

Nightshift
02-11-09, 12:47 am
Legs

Knee Ext x 3 (warmup)

Leg Press x 5

Lying Legs Curls x 4

Standing Calf Raises x 3


Shoulders

Free Motion Shoulder Press x 4 - Last two had 1 drop set

H.S. Lateral Machine x 3

Smith Machine Wide Grip Upright Rows x 3


Knee's held up pretty good on the leg presses. Went light on the calf raises, ankle is still sore at times.

Northman
02-11-09, 5:46 pm
What have you been doing to help with the soreness?

Hollow
02-11-09, 6:19 pm
Little bit of legs...little bit of shoulders = Mighty fine workout! Good to hear your knees are holding up my friend.

Nightshift
02-12-09, 10:11 am
What have you been doing to help with the soreness?

Nothing really. I was icing it till the swelling went down. Now it's just here and there.

Nightshift
02-12-09, 10:31 am
Chest

H.S. Incline x 4

Flat Bench DB Press x 3

Incline Pec Deck x 2


Arms

Preacher Curls Machine s/s with Rope Tricep Ext. x 3 (drop set on last set)

Rope Hammer Curls s/s with Tricep Pushdowns x 3


Eliptical Climber x 20mins

Hollow
02-12-09, 9:21 pm
Great session Nightshift! I really like the super sets your threw at your arms!

Nightshift
02-12-09, 9:25 pm
Great session Nightshift! I really like the super sets your threw at your arms!


I would have done more...but I wasn't sure if I was doing arms with Sphinx this Friday or not. LOL

Hollow
02-12-09, 9:29 pm
I would have done more...but I wasn't sure if I was doing arms with Sphinx this Friday or not. LOL

I hope everything goes well and you guys get a chance to throw around some iron.

Nightshift
02-15-09, 3:38 pm
I hope everything goes well and you guys get a chance to throw around some iron.


It didn't work out this week...so I took a second day off. Felt good!!!

Nightshift
02-15-09, 3:46 pm
Lets begin!

Legs

Knee Extensions x 3

Smith Machine Squats x 6

Standing One Legged Leg Curls s/s with Lying Leg Curls x 3


Arms

Preachr Curl Machine s/s with Rope Cable Ext. x 3

Free Motion Cable Curls s/s with Dip Machine x 3


Eliptical Climber (Incline 19, resistance 10) x 20mins


Legs

Smith Machine Squats x 5

Lying Leg Curls x 3


Arms

Preacher Curl Machine s/s Rope cable Ext x 3

Done!!!

deanna7272
02-15-09, 8:55 pm
Shiffffffty.....

Hi....

Great workout there, how's the progress coming along??

Nightshift
02-16-09, 12:41 am
Shiffffffty.....

Hi....

Great workout there, how's the progress coming along??


It's coming.......More improvement in some areas then others.

Nightshift
02-16-09, 12:47 am
Back

Wide Grip Neutral Pulldowns x 4 (PR)

Low Pulley Cable Rows (narrow handles) x 3 (PR)

S.M. Behind the Back Shrugs x 4

High Pulley Rope Rows x 3


Shoulders

S.M. Wide Grip Upright Rows x 4

High Pulley Reverse laterals x 3

H.S. Side Laterals x 3

Machine Shoulder Press x 4 (last two had 1 drop set)


25mins Eliptical Climber.

Done!!

deanna7272
02-16-09, 1:00 am
25 minutes on the eliptical.... pshhhhaaaa... Nah, seriously, I'm impressed, 25 minutes on that thing is killer... Keep it up! You know we expect progress pics...

Hollow
02-16-09, 7:32 am
Lets begin!

Legs

Knee Extensions x 3

Smith Machine Squats x 6

Standing One Legged Leg Curls s/s with Lying Leg Curls x 3


Arms

Preachr Curl Machine s/s with Rope Cable Ext. x 3

Free Motion Cable Curls s/s with Dip Machine x 3


Eliptical Climber (Incline 19, resistance 10) x 20mins


Legs

Smith Machine Squats x 5

Lying Leg Curls x 3


Arms

Preacher Curl Machine s/s Rope cable Ext x 3

Done!!!


The workout from 02/15/09 was “something different…” Talk about being a sick individual, not only are you not happy just trashing your legs, you have throw your arms into the mixture…nice!

Hollow
02-16-09, 7:35 am
Back

Wide Grip Neutral Pulldowns x 4 (PR)

Low Pulley Cable Rows (narrow handles) x 3 (PR)

S.M. Behind the Back Shrugs x 4

High Pulley Rope Rows x 3


Shoulders

S.M. Wide Grip Upright Rows x 4

High Pulley Reverse laterals x 3

H.S. Side Laterals x 3

Machine Shoulder Press x 4 (last two had 1 drop set)


25mins Eliptical Climber.

Done!!


Great back and shoulder workout Nightshift! Your workouts are looking pretty damn intense. Congrats on the PR!

Northman
02-16-09, 9:25 am
When are you coming down to train legs with me?

Hollow
02-16-09, 9:53 am
When are you coming down to train legs with me?

It wouldn’t be bad idea to have a designated driver on hand after that session!

Nightshift
02-17-09, 10:07 am
When are you coming down to train legs with me?


Give me a year or 5 to catch up to you and then.....MAYBE!!!!! LOL At any rate....let me get my joints feeling better first!!!

Nightshift
02-17-09, 10:14 am
25 minutes on the eliptical.... pshhhhaaaa... Nah, seriously, I'm impressed, 25 minutes on that thing is killer... Keep it up! You know we expect progress pics...



At some point I might post some pics!!! You'll just have to wait......LOL

Nightshift
02-17-09, 10:26 am
For the next couple days, I'll be working out at home. It won't be anything like my gym workouts by anymeans, but they'll do. The purpose is to see how my body adjusts to morning workouts. If successful, I'll start heading to the gym in the mornings. The workouts will be shorter of course, but I have done 40min workouts in the past with pretty good results.

Hollow
02-17-09, 10:31 am
Aaaaah morning workouts, now that brings back some memories. If I can help in any way just give a shout.

Nightshift
02-17-09, 11:09 am
Aaaaah morning workouts, now that brings back some memories. If I can help in any way just give a shout.


Thanks H, your the greatest!!! Please send a check or money order to................LOL

Hollow
02-17-09, 11:34 am
Thanks H, your the greatest!!! Please send a check or money order to................LOL

The cheque is in the mail…I say grinning!

Nightshift
02-18-09, 9:59 am
I awoke in the night with a wicked sore throat and very stuffed up.....so needless to say, no training this morning. The good news is that I hit the gym last night!!

Chest

Flat Bench DB presses x 4

H.S. Incline x 3

H.S. Super Incline x 3

Incline Pec Deck x 2

H.S. Decline s/s with Dip Machine x 3

Free Motion Chest Press x 2 (second set had 4 drop sets)

Ab Bench x 3

Ab Roller (at home) x 2

Went pretty light on chest, left shoulder was bothering me!

Hollow
02-18-09, 10:13 am
Phew…glad to see you got a workout in last night verses this morning. Great chest workout Nightshift! Hope you are feeling better.

Nightshift
02-18-09, 10:16 am
Phew…glad to see you got a workout in last night verses this morning. Great chest workout Nightshift! Hope you are feeling better.


Thanks. Throat is feeling better at the moment.....but I'm wondering if I have a fever. Or maybe it's the coffee I just drank. LOL

Nightshift
02-20-09, 9:51 am
Arms

Free Motion Curls x 4

Rope Cable Ext. x 3

Rope Hammer Curls s/s with Tricep Pushdowns x 2 (last set had one drop)

Machine Preacher Curls x 2 (last set had 1 drop)

Seated Overhead Tricep Ext. Machine x 3

Seated BB Curls x 3

Ab Crunch machine x 3

The DB rack was somewhat busy, so I stuck to machines for the most part. Left with an incredible pump!!!

Hollow
02-20-09, 10:07 am
No wonder you left with an incredible pump, you killed your arms. Great workout Nightshift and by the way, have fun drinking you coffee!

Nightshift
02-22-09, 4:22 am
No wonder you left with an incredible pump, you killed your arms. Great workout Nightshift and by the way, have fun drinking you coffee!


LOL Actually, My tri's were sore for a couple of days. That doesn't happen too often!!

Nightshift
02-22-09, 4:37 am
Back and Shoulders

Back

H.S. Pullover Machine x 3 (warmups)

The rest is working sets

Close Grip Pulldowns x 1 + 1 drop set

One Arm DB Rows x 1

Nuetral Wide Grip Low Pulley Cable rows x 2

DB Srugs x 1 (Ran the rack - 120-40)

Deads x 3

Shoulders

Exersise X x 3

Reverse High Cable Laterals x 1 + 1 drop set

DB Side Laterals x 1 + 2 drop sets

Seated Shoulder Press Machine x 1 rest/pause set
x 1 (cut weight in half for 25)

Home Time. Shoulders felt completely done!!

Hollow
02-22-09, 7:04 pm
Shoulders felt done? I can see why, that was a great back and shoulder workout Nightshift! How did you find the deads at the end of back workouts?

Nightshift
02-22-09, 8:30 pm
I hadn't done them since before my surgery in November, so they sucked big time!! As far as the placing goes, I like it!!

Hollow
02-22-09, 8:55 pm
I hadn't done them since before my surgery in November, so they sucked big time!! As far as the placing goes, I like it!!

Before you know it, your numbers will be back up there.

Nightshift
02-23-09, 10:08 am
I'm not too concerned about numbers. The movement itself felt awckward.

Hollow
02-23-09, 10:12 am
I'm not too concerned about numbers. The movement itself felt awckward.

Not good.

Nightshift
02-23-09, 10:21 am
Didn't get to the gym yesterday like I wanted too, so I did a quick arm session at home last night. Nothing noteworthy, so I won't post it. Legs tonight.

Nightshift
02-23-09, 10:42 am
Not good.


Nothing to worry about. My form is usually pretty good (i think). LOL It was just off. I was cutting down my rest times as well. That may be why.

Hollow
02-23-09, 11:06 am
Shortening up your breaks can be very taxing when you leave deads to the end of the back workout.

Nightshift
02-23-09, 11:41 am
Shortening up your breaks can be very taxing when you leave deads to the end of the back workout.


Indeed!!

Chin
02-23-09, 12:03 pm
I'm not too concerned about numbers. The movement itself felt awckward.

The road to recovery is a long one... You'll be ok Shifty... it took me 2 years to be able to lifting again after my collarbone break...

Chin

Nightshift
02-23-09, 12:55 pm
The road to recovery is a long one... You'll be ok Shifty... it took me 2 years to be able to lifting again after my collarbone break...

Chin



Thanks

Northman
02-25-09, 5:52 am
Enough talk about training, how are you eating?

Nightshift
02-25-09, 11:51 am
Enough talk about training, how are you eating?


Eating more carbs then I was. I'm not counting macros any more, I was driving myself nutty. As long as I'm seeing positive results, I'll stick to what I'm doing.

Chin
02-25-09, 12:04 pm
Thanks

lol it was written so sarcastically... ha don't feel bad I just rolled my knee and sprained my MCL... injuries are a bitch :/ but part of the game... Gotta priortize diet and training... I expect to see a bigger shifty before the next ABC meet...

Chin

Nightshift
02-25-09, 12:38 pm
lol it was written so sarcastically... ha don't feel bad I just rolled my knee and sprained my MCL... injuries are a bitch :/ but part of the game... Gotta priortize diet and training... I expect to see a bigger shifty before the next ABC meet...

Chin



LOL I wasn't being sarcastic. I meant thanks for the encouragement.

Nightshift
02-25-09, 12:49 pm
Last night.


Lying Leg Curls x 4

Standing Calf Raises x 4

Incline Pec Deck x 3

Free Motion Chest Press x 3

H.S. Super Incline x 3


Eliptical Climber x 20mins.

Hollow
02-25-09, 1:02 pm
I bet your body was starting to wonder what was going. Great work Nightshift! Enjoy your fancy machines…what with that incline pec deck and everything…lol.

Nightshift
02-25-09, 1:33 pm
I bet your body was starting to wonder what was going. Great work Nightshift! Enjoy your fancy machines…what with that incline pec deck and everything…lol.

Oh I will enjoy them thankyou!!! LOL

Nightshift
02-27-09, 12:42 am
Earlier today I issued a challenge to Hollow1 to hit three PR's in his workout today.....Then I figured, if I'm the one issuing the Challenge, I should be able to step up to the table myself.
I don't usually post numbers, but thought I would tonight, and maybe periodically to chart progress.

Back

H.S. Pullover Machine

110 x 10
145 x 10
180 x 10

Neutral Wide Grip Pulldowns

200 x 10 (sort of a warm up)
260 x 4 (PR) - drop to 150 x 10

Close Grip Low Pulley Cable Rows

200 x 6 x 2

One Arm DB Rows

120 x 10 (PR on reps) DB's only go to 120 LOL

Deads s/s with Straight Arm Pulldowns

225/120
225/150

Shoulders

S.M. Wide Grip Upright Rows

135 x 8
185 x 5 (PR)

High Cable Reverse Laterals

50 x 6/35 x 6/25 x 6 - 1 set was enough

Exercise X

70 x 15
120 x 12

Exercise Y

20 x 10
30 x 10

H.S. laterals s/s Machine Presses x 2 - I didn't take notice of the weight.

Feel great!!

Hollow
02-27-09, 8:31 am
I began to wonder if you were going to meet the same challenge you issued me and I see you did it big time! Outstanding workout Nightshift and a huge congrats on hitting the PR’s!

Nightshift
02-27-09, 3:09 pm
I began to wonder if you were going to meet the same challenge you issued me and I see you did it big time! Outstanding workout Nightshift and a huge congrats on hitting the PR’s!


Thanks. Improving faster on some things than others. Such is life though.

Hollow
02-27-09, 3:17 pm
Thanks. Improving faster on some things than others. Such is life though.

One workout at a time.

Nightshift
03-03-09, 11:43 am
I have neglected to add my last couple workouts, so here goes.

Saturday Afternoon

BBCurls x 3

Freemotion Cable Curls x 3

Preacher Curl Machine x 3

Rope Ext. x 3

High Cable Overhead Tri Ext. x 4

Tricep Pushdowns x 3

H.S Incline Presses x 3

H.S. Chest Press x 3

Incline Pec Deck x 3


Last Night

Knee Ext (as warmup) x 3

Leg Press s/s with Standing Calf Raises x 3

Power Squat s/s with Calf Sled x 4 (only 2 sets on the calf sled)

Lying Legs Curls x 4

Eliptical Climber x 20mins

Hollow
03-03-09, 12:05 pm
Workouts are looking good Nightshift!

Nightshift
03-03-09, 12:06 pm
Workouts are looking good Nightshift!


Thanks. I have to say, my knees held up really well last night. No soreness in them today either. Must say I'm happy about that.

Hollow
03-03-09, 12:08 pm
Thanks. I have to say, my knees held up really well last night. No soreness in them today either. Must say I'm happy about that.

That is definitely great news! Just don't jump up and down to celebrate...lol...just kidding!

Nightshift
03-04-09, 10:32 am
I had a plan going in......

Back and Shoulders

Wide Neutral Grip Pulldowns x 3 (2 warmups and last set had a drop)

H.S. Pullover Machine (reverse grip) x 3

BB Shrugs x 3

Standing BB Shoulder Press x 4

Reverse High cable Laterals x 2

Low Pulley Cable Rows x 2 (PR on last set)

S.M. Wide Grip Upright Rows x 3

Ab Crunch x 4

I had a plan as I stated above, but people got in the way, so I worked around them.

Hollow
03-04-09, 11:47 am
Even though you had to stray from your plan you ended getting in a great workout Nightshift! Hopefully you didn’t get to far sidetracked off your plan.

Nightshift
03-05-09, 10:47 am
Chest and Arms

H.S. Incline x 5

Incline Pec Deck x 3

H.S. Decline x 3

Preacher Curl Machine x 2

Rope Ext x 3

Tricep Pushdowns x 3

Rope Hammer curls x 2

Freemotion Curls s/s One Arm Tricep Ext. x 3

Home time!!!

Hollow
03-05-09, 1:56 pm
Hitting it hard Nightshift, mighty fine workout!

Nightshift
03-06-09, 11:51 am
Revisiting Legs..

Knee Ext x 3

Power Squat x 3

Leg Press x 3

Lying Leg Curls s/s with Standing Calf Raises x 3

Short and sweet!!

Hollow
03-06-09, 12:42 pm
...and to the point. Solid workout Nightshift! How are the knees?

Northman
03-06-09, 7:19 pm
It's a relief to see you enjoying leg workouts again!

Nightshift
03-09-09, 10:50 am
...and to the point. Solid workout Nightshift! How are the knees?


Knees felt OK.

Nightshift
03-09-09, 10:52 am
It's a relief to see you enjoying leg workouts again!


It's getting better, slowly but surely!!

Nightshift
03-09-09, 11:02 am
I royally screwed up my sleeping over the weekend, so I went to the gym a lot later than normal for a sunday. Did a light one.

Shoulders

S.M. Front Presses x 4

Reverse High cable Laterals x 2

Exercise X x 4

H.S. Side Laterals x 3

Back

Close Grip Pulldowns x 3

Freemotion High Rows x 4 (PR)

Weighted Hyperextensions x 3

Done

Hollow
03-09-09, 11:05 am
I tell you kids today…think they can stay up all night…just kidding!

Mighty fine session Nightshift! Even though you kept it light, you walked away hitting a new PR, congrats!

Nightshift
03-09-09, 11:11 am
I tell you kids today…think they can stay up all night…just kidding!

Mighty fine session Nightshift! Even though you kept it light, you walked away hitting a new PR, congrats!


I rarely use the Freemotion Row machine, so I wanted to see if I could do the stack. LOL

Nightshift
03-10-09, 9:59 am
Chest

Incline DB Presses x s

Flat Bench DB Presses x 3

Incline Pec Deck x 3 (PR)


Arms

Preacher Curl Machine x 3

Freemotion Curls x 3

Overhead Tri Ext. Machine x 3

Rope Pressdowns x 3

Wide Grip Tricep Pressdowns x 3

Home Time

Hollow
03-10-09, 10:03 am
Great workout Nightshift! It was straight to the point and congrats on the PR!!!

Nightshift
03-10-09, 10:06 am
Thanks buddy! Just trying to keep up with you!

Northman
03-10-09, 6:05 pm
What does "x s" mean?

Nightshift
03-11-09, 11:45 am
What does "x s" mean?


LOL I didn't even notice that. It should have said x 5. Nice catch!!!

Northman
03-11-09, 8:16 pm
LOL I didn't even notice that. It should have said x 5. Nice catch!!!

I thought I missed something. For all I knew it was short for "to failure".

Nightshift
03-12-09, 9:51 am
I tried something new for legs.......

Knee Ext. 8 x 8 (fixed weight)

Lying Leg Curls 8 x 8 (fixed weight)

Power Squat 8 x 8

DB SLDL's 7 x 8

Standing Calf Raises x 3

Seated Calf Raises x 3

The first two exercises were for the sole pupose of pre-exhausting the legs. On the Squatting, I didn't stick to a fixed weight. I also cut the SLDL's short by a set cuse I wanted to make sure I got the standing calf machine. LOL

Nightshift
03-12-09, 10:13 am
I forgot to mention that I tried to keep the rest time between sets to under a minute. I know a few times i missed the mark. LOL

Hollow
03-12-09, 10:19 am
Pre-exhausting your legs before hitting squats will definitely fry your legs. Great leg session Nightshift! You definitely put your legs through the wringer on that one.

Sphinx
03-14-09, 7:54 pm
Nightshift, had a blast training with you last night. My arms aren't exactly functional right now, they sorta hang like slabs of meat. Next time we hook up, its gonna be a legs workout.

Hollow
03-16-09, 7:53 am
Great to see you two were able to hit the weights together.

Nightshift
03-16-09, 9:46 am
Nightshift, had a blast training with you last night. My arms aren't exactly functional right now, they sorta hang like slabs of meat. Next time we hook up, its gonna be a legs workout.


Thanks for making the drive out!! Had a great workout! I saw the guy last night that should have been working the front desk, he apologized for not making it out. These things happen I guess.

Nightshift
03-16-09, 9:47 am
Great to see you two were able to hit the weights together.


It went well!! No shootings/stabbings like the first time Stiff, yourself and I met up. LOL

Nightshift
03-16-09, 10:06 am
I've missed putting in the last few workouts, so I'll put them in now...


Thursday

Shoulder and Back (from memory)

Seated DB Presses x 2

Exercise X x 3

High Cable Reverse Laterals x 3

H.S. Side Laterals x 3

Machine Presses x 3

Pulldowns to Back x 3

Weighted Hyperextensions x 3

H.S. Shrugs x 3

I think that was it



Fiday with Sphinx


Arms And Chest

Preacher Curl Machine x 3

Rope Ext. x 3

Freemotion Curls x 3

Tricep Pushdowns x 4

Incline DB Curls x 3

Overhead Tri Ext. Machine x 3

H.S. Incline x 3

Flat DB Presses x 3

Incline Pec Deck x 3

Dip Machine x 3

Sphinx also did some Freemotion Chest Presses x 4

I think that was all we did. Good time. Sphinx is definately a hard worker!!!

Nightshift
03-16-09, 10:09 am
I took Saturday off.....

Last night was legs....

Knee Ext x 4

Power Squats x 5 (PR)

Leg Press x 3

Lying Leg Curls x 3

DB SLDL's x 3

Not too shaby. I'll do calves tonight.

Chin
03-16-09, 12:20 pm
PR's are never too shabby, are we going to do something for this weekend?

Chin

C.Coronato
03-16-09, 12:32 pm
Looking good brother. Nice and solid. Gotta love all those little PRs thrown in there!

Nightshift
03-16-09, 1:03 pm
PR's are never too shabby, are we going to do something for this weekend?

Chin


I have no idea? Is anything planned?

Nightshift
03-16-09, 1:05 pm
Looking good brother. Nice and solid. Gotta love all those little PRs thrown in there!


I'm trying. LOL As long as I'm feeling good, There will hopefully be more PR's in my future! Thanks for stopping by.

Hollow
03-16-09, 1:46 pm
Looks like you and Sphinx had yourselves a great workout Friday. Glad to hear there were no casualties this time…lol!

Looks like I need to step it up again. Your workouts are looking more intense Nightshift! Congrats on the PR!

Nightshift
03-16-09, 2:14 pm
Looks like you and Sphinx had yourselves a great workout Friday. Glad to hear there were no casualties this time…lol!

He's coming back to do legs!! Poor guy, Should be fun......for me!!


Looks like I need to step it up again. Your workouts are looking more intense Nightshift! Congrats on the PR!


I'm trying to shorten them. Since I'm shedding some exercises, I need to put everything I have in to the one remaining.

Hollow
03-16-09, 2:18 pm
I'm trying to shorten them. Since I'm shedding some exercises, I need to put everything I have in to the one remaining.

Sounds like a solid plan.

Nightshift
03-16-09, 2:20 pm
Sounds like a solid plan.


Hope so. LOL

Sphinx
03-16-09, 2:46 pm
PR's are never too shabby, are we going to do something for this weekend?

Chin

Chin are you talking about an ABC or are we to be blessed with your visit down at Nightshift's gym?

Nightshift
03-17-09, 9:57 am
I want to do back on it's own this week to make up for the light session I did last week. For that reason I did shoulders last night to get them out of the way. JUst some DB work at home.

Shoulders

DB Clean and Press x 2

DB Shoulder Presses x 2

DB Wide Upright Rows x 3

Bent Over Laterals x 2 (both with drop sets)

Incline One Arm Side Laterals x 2

Side Lateral Variation x 3

Just a quick one.

Hollow
03-17-09, 10:22 am
Solid session shocking the shoulders Nightshift! Do you have something up your sleeve for your back workout?

Nightshift
03-17-09, 11:09 am
Solid session shocking the shoulders Nightshift! Do you have something up your sleeve for your back workout?


Heavy and Hard!! Not sure if that will fit up my sleave though.

Nightshift
03-18-09, 10:42 am
Apparently I got to the gym just after a mens soccer team had left. Yet I still had to rearrange my workout due to others doing back.

H.S. Pullovers x 3

H.S. Shrugs x 3

Reverse Grip Pulldowns x 3

High Cable Rope Rows x 2 or 3 can't remember

Reverse Grip B.O.R. x 3

Wide Grip Low Pulley Cable Rows x 2

Home time.

C.Coronato
03-18-09, 10:45 am
still looking strong brother.

Hollow
03-18-09, 10:49 am
Even though you had to do some rearranging, you still got in an outstanding back workout Nightshift! Sometimes being forced to hit exercises in a different order can be a benefit.

Nightshift
03-19-09, 9:59 am
Last nights w/o............Went to bed early!!!

Hollow
03-19-09, 10:01 am
Sleep helps in recovery…nice call Nightshift!

Nightshift
03-19-09, 10:02 am
Sleep helps in recovery…nice call Nightshift!


I've heard that!

Nightshift
03-20-09, 10:24 am
Got to the gym later than normal! Had lots of energy to burn, so it was a good thing.

Chest & Arms

H.S. Incline x 4

Flat DB Presses x 4 (PR)

Preacher Curl Machine x 3

Rope Ext x 3

Pressdowns x 3

Standing Double Bicep cable Curls x 2

Freemotion Curls x 3

Dip Machine x 3


Went fairly light on arms....got a great pump nonetheless!! The PR, well, I'm not sure If I've ever gone that high before or not....so I'm taking it!!! LOL

Hollow
03-20-09, 12:50 pm
Lots of energy to burn…a PR…all this equals to one outstanding workout! Great work Nightshift!!!

Nightshift
03-23-09, 12:18 pm
Wanted to make up for the home w/o I did.

Shoulders

Standing BB Presses x 4

Exercise X x 3

Reverse High Cable Laterals x 3

S.M. Wide Grip Upright Rows x 3

DB Laterals x 3

I think thats it.

Nightshift
03-23-09, 12:20 pm
Saturday.....

30mins Treadmill

30mins Eliptical Climber

Mr. Dead
03-23-09, 12:21 pm
Just found this... Subbed!!!

Nightshift
03-23-09, 12:25 pm
Back and Chest

H.S. Pullover Machine x 3

Underhand Grip Pulldowns x 2

Wide Grip Low Pulley Cable Rows x 2

Reverse Grip B.O.R. x 2

Deads x 2

H.S. Incline x 2

H.S. Decline x 3

Freemotion Chest Press x 1 (with 3 drops)

Treadmill x 20mins.

Tonight is a day off, returning Teusday with Legs...and maybe some PR's.

Hollow
03-23-09, 1:01 pm
I think that shoulder workout over shadowed your workout at home Nightshift! What’s this, Nightshift killing cardio!?!? Nice work on the cardio. Blasting Chest and Back together is no easy task, outstanding workout Nightshift! What do you mean “maybe some PR’s”?

Nightshift
03-23-09, 1:04 pm
I think that shoulder workout over shadowed your workout at home Nightshift! What’s this, Nightshift killing cardio!?!? Nice work on the cardio. Blasting Chest and Back together is no easy task, outstanding workout Nightshift! What do you mean “maybe some PR’s”?


Heellloooo! I'm trying to build some suspense!!! LOL

Nightshift
03-23-09, 1:07 pm
Just found this... Subbed!!!


Thanks for stopping by!!

Hollow
03-23-09, 1:17 pm
Heellloooo! I'm trying to build some suspense!!! LOL

Oh…I’m bad…continue on building suspense then…

Nightshift
03-23-09, 3:33 pm
Oh…I’m bad…continue on building suspense then…


Too late now...you went and ruined it! (takes his truck and moves to another sandbox)

Nightshift
03-25-09, 10:11 am
Shoulders and Arms

Preacher Curl Machine x 3

Rope Ext. x 3

Freemotion Curls x 3

Tricep Pushdowns x 3

BB Standing Shoulder Press x 3

High Cable Reverse Laterals x 2

S.M. Wide Grip Upright Rows x 3

Done!! If I had to guess, I'd say done in under 40 mins. Great Pump. Shoulders felt they had grown.

Hollow
03-25-09, 10:27 am
My arms and shoulders are sore from just reading that one, Nightshift! Looks like I am going to have to step up my next shoulder workout. Great workout!

Nightshift
03-25-09, 11:56 am
I forgot to add...

Calves

Standing Calf Raises x 3

Nightshift
03-25-09, 11:56 am
My arms and shoulders are sore from just reading that one, Nightshift! Looks like I am going to have to step up my next shoulder workout. Great workout!


Indeed you should!! LOL I'm looking forward to it!!

Nightshift
03-26-09, 9:45 am
Legs

Knee Ext. x 3 warm-up

Power Squat x 3

Leg Press x 3

Lying Leg Curls x 3 or 4 (PR)

I sat on a bench after thinking I should do more, but it was getting late, so I took off. I'm definately feeling it now.

Hollow
03-26-09, 10:18 am
Sometimes keeping it short and simple does a lot more then we realize. Outstanding leg workout Nightshift and congrats on the PR!!!

C.Coronato
03-26-09, 10:22 am
Getting in those basics and the necessities for growth. I like it brother. Keep pushing.

Nightshift
03-26-09, 10:55 am
Sometimes keeping it short and simple does a lot more then we realize. Outstanding leg workout Nightshift and congrats on the PR!!!

Thanks H!!! I'm definately liking the shorter workouts. Especially since I'm going during peek hours.

Nightshift
03-26-09, 10:56 am
Getting in those basics and the necessities for growth. I like it brother. Keep pushing.


Thanks TTL. Kind of felt like a slacker till I got home and ventured up the stairs to the apt. LOL

Mr. Dead
03-26-09, 1:45 pm
Legs

Knee Ext. x 3 warm-up

Power Squat x 3

Leg Press x 3

Lying Leg Curls x 3 or 4 (PR)

I sat on a bench after thinking I should do more, but it was getting late, so I took off. I'm definately feeling it now.


Thanks TTL. Kind of felt like a slacker till I got home and ventured up the stairs to the apt. LOL

Great session!!! Isn't it amazing how stairs remind us of how much work we actually did...? *LOL*

Nightshift
03-27-09, 10:13 am
Great session!!! Isn't it amazing how stairs remind us of how much work we actually did...? *LOL*

Indeed it does. They felt pretty fatigued. Good thing it's only three flights. LOL

Nightshift
03-27-09, 10:20 am
I've been having a unusually hard time sleeping as of late, so I decided to hit the gym shortly after I got home from work last night. I knew it was going to be all over the place since I was going during Prime Time. My wife dropped me off on her way to the store and I told her that I only needed 30mins.....since both of us were starving. Heres how it went.

Chest

H.S. Super Incline x 3

Incline Pec Deck x 3

Freemotion Chest Press x 3 (last two had one drop)

H.S. Decline x 3

Dip Machine x 3

H.S. Incline x 3

Done!!! My left shoulder was hurting after the Super Inclines, wich affected the weight used in the rest of the work out. Hellacious pump though, chest felt hard as well!!!

Hollow
03-27-09, 10:51 am
You got that session done in 30 minutes? Outstanding work my friend! I’d say that it must have been one hellacious pump you ended up with, my chest is twitching just reading it. How do you feel today? Hope the shoulder is okay.

Nightshift
03-27-09, 11:12 am
You got that session done in 30 minutes? Outstanding work my friend! I’d say that it must have been one hellacious pump you ended up with, my chest is twitching just reading it. How do you feel today? Hope the shoulder is okay.

Shoulder feels better. Chest is hurting today though!!!

Hollow
03-27-09, 11:19 am
Shoulder feels better. Chest is hurting today though!!!

Then all is good!

Nightshift
03-30-09, 10:11 am
Back.....

H.S. Pullover Machine x 4

Reverse Close Grip Pulldowns x 2

Wide Grip Low Pulley Cable Rows x 2

BB B.O.R. x 3

Relaxed Pose Deads x 2

Weighted Hyper Ext. x 3

S.M. Behind the Back Shrugs s/s with S.M. Shrugs x 3

Done! I couldn't get the form right with the deads so I moved on after the two attempts.

Nightshift
03-30-09, 10:13 am
Legs

Knee Ext. x 3 or 4

S.M. Squats x 5

SLDL's x 4

Leg Press Calf Raises x 4

Seated Calf Raises x 3

Eliptical Climber x 20mins

Done.

Hollow
03-30-09, 10:20 am
Taking the workouts up another notch, outstanding work on Back and Legs Nightshift!!!

Nightshift
03-30-09, 10:54 am
Taking the workouts up another notch, outstanding work on Back and Legs Nightshift!!!


Thanks buddy!! Still trying to catch you!

Chin
03-30-09, 12:10 pm
Shifty.... How'd you like the Leg day after the back day lol... I might have to follow suit with you on that one today...

Chin

Nightshift
03-30-09, 1:05 pm
Shifty.... How'd you like the Leg day after the back day lol... I might have to follow suit with you on that one today...

Chin


Not too bad!! I stayed away from regular deads for the SLDL's yesterday. If you did deads for back, I'd go with lying legs curls for hammies.

Nightshift
03-31-09, 11:18 am
I think I'm liking this new pairing.

Shoulders and Arms

Standing BB Presses x 3 -drop on last set

High Reverse Cable Laterals x 3

S.M. Wide Grip Upright Rows x 3

DB Laterals x 2

Freemotion Curls x 5

BB Curls x 3

Rope Ext s/s BB Reverse Curls x 3

Tricep Pushdowns x 2

One Arm Overhead Cable Ext x 3

Home time.

Got to the gym way too late. Got this done in just under an hour.

Hollow
03-31-09, 2:04 pm
Under an hour!?!? Outstanding work Nightshift. By the way, have fun lifting your arms!!!

Nightshift
03-31-09, 2:06 pm
Under an hour!?!? Outstanding work Nightshift. By the way, have fun lifting your arms!!!


They're a little sore today and a little pumped!!!

Hollow
03-31-09, 2:19 pm
They're a little sore today and a little pumped!!!

Life is good!

Nightshift
04-01-09, 12:06 pm
Forearms - almost three hours





Damn Ikea Furniture!!!!!

Lethal_Banana
04-01-09, 12:11 pm
Wow, that's some crazy volume and intensity in under an hour! Good work dude!

Cheers,
LB

Nightshift
04-01-09, 12:14 pm
Wow, that's some crazy volume and intensity in under an hour! Good work dude!

Cheers,
LB


Thanks LB!! Tris are still a little sore today!! Thanks for stopping by.

Hollow
04-01-09, 1:24 pm
Forearms - almost three hours





Damn Ikea Furniture!!!!!

Hey Stiff, I didn’t think Nightshift wearing those leg warmers would lead to this...spending long hours alone...working the forearms...Ikea furniture, yeah suuuuuuure!

Nightshift
04-01-09, 1:44 pm
Hey Stiff, I didn’t think Nightshift wearing those leg warmers would lead to this...spending long hours alone...working the forearms...Ikea furniture, yeah suuuuuuure!



What are you trying to say??

OH Thanks for the reminder......I need to get more hand cream!!

Hollow
04-01-09, 1:46 pm
What are you trying to say??

OH Thanks for the reminder......I need to get more hand cream!!

Lol...nuff said!

Nightshift
04-01-09, 1:49 pm
Lol...nuff said!



On a serious note......the dining room chairs we bought are going back today!! I figured it would be better to return them then take an axe to them!!!

Hollow
04-01-09, 1:52 pm
On a serious note......the dining room chairs we bought are going back today!! I figured it would be better to return them then take an axe to them!!!

Nothing worse then assembling the furniture and then end up returning it afterwards. Though it would be much more fun taking an axe to it...you could always say that’s the way it came!?!?

Nightshift
04-01-09, 2:12 pm
Nothing worse then assembling the furniture and then end up returning it afterwards. Though it would be much more fun taking an axe to it...you could always say that’s the way it came!?!?


LOL We only got one of the 4 put together. The chair we bought for the living room is awesome!! And the side table went together in about three minutes. And just cause I was pissed off......I kept the Allan Keys!!! Take that Fuckers!!!!!!

Hollow
04-01-09, 2:23 pm
LOL We only got one of the 4 put together. The chair we bought for the living room is awesome!! And the side table went together in about three minutes. And just cause I was pissed off......I kept the Allan Keys!!! Take that Fuckers!!!!!!

Lol, that’s sticking it to the man!

Lethal_Banana
04-01-09, 2:29 pm
Ugh, IKEA *shrugs*

Having lived in Sweden for 20 odd years, I am very well acquainted with IKEA.
You need a uni degree in freaking physics to assemble some of those chairs man!

Cheers,
LB

Nightshift
04-01-09, 2:37 pm
Ugh, IKEA *shrugs*

Having lived in Sweden for 20 odd years, I am very well acquainted with IKEA.
You need a uni degree in freaking physics to assemble some of those chairs man!

Cheers,
LB


Agreed!

Nightshift
04-02-09, 11:34 am
Got to the gym wayyyyy too late. I was dragging ass!!

Chest

H.S. Incline x 4

Flat DB Presses x 4 (PR)

Incline Pec Deck x 3 (PR on reps)

H.S. Decline x 3

Flat DB Fly stretch 40sec

Done!!

I'm very happy with the PR on the DB presses!! Considering, that set and on the one before, I was sitting too far back on the bench and when I laid back, My head and neck were off the bench. LOL

Lethal_Banana
04-02-09, 11:41 am
Great work on the presses Shifty! I hate when I'm late to the gym :)

Cheers,
LB

Hollow
04-02-09, 11:42 am
Dragging ass and hitting PR’s, outstanding! Great job killing the iron Nightshift!!!

Congrats on the PR's!

Nightshift
04-02-09, 11:50 am
Great work on the presses Shifty! I hate when I'm late to the gym :)

Cheers,
LB

I hear ya. Sometimes I stand there thinking.....GYM or bed, gym or bed???? LOL



Dragging ass and hitting PR’s, outstanding! Great job killing the iron Nightshift!!!

Congrats on the PR's!

Thanks H. What was most impressive was the fact that I didn't fall off while banging out the reps. LOL

Nightshift
04-03-09, 10:23 am
A little experimentation....

Back

H.S. Pullovers x 3

Medium Width Reverse Grip E-Z Curl Bar Pulldowns x 3

Neutral Wide Grip Low Pulley Cable Rows x 2

Reverse Grip B.O.R.'s x 2 (used an e z curl bar)

DB Deads x 3

Behind the Neck Pulldowns x 1

Freemotion Shrugs x 4

Home Time

Light sets of rows using the E Z Curl Bar are awesome....but when I added some weight to the bar, it kept twisting in my hands. I'll stick to a straight bar. The Freemotion Shrugs were amazing. A cable machine for shrugs, who would have thought.