ValleyDJing
Master Don Juan
The Workout (appx)
Seated Row (machine)...170lbs sets of 10, 8, 7
Lat Flexor (machine)...225lbs sets of 10, 8, 6
Incline Press (machine)...165lbs sets of 10, 7, 5
Dips w/15 lbs weight...3-5 sets of 10
Leg Press (machine)...390lbs 1 set of 10 and 310lbs 2 sets of 10
Calf Raise (machine)...210 lbs 3 sets of 10
Ab Crunch (machine)...155lbs 3 sets of 12
Hammer Curls 30lbs dumbells...sets of 10 (for each arm), 8, and 6
Pec Fly (machine)...160 lbs 3 sets of 10
Posterior Deltoid Fly (machine)...115lbs 3 sets of 10
Deltoid Raise (machine)...65 lbs sets of 10, 8, 6
Shoulder Shrugs with 45lbs dumbells...3 sets of 20
Curls with 30lbs dumbells...sets of 10 (for each arm), 8, 6
Bench Press...135lbs 3 sets of 10
Lat pulldown with narrow grip for forearm strenthening...130lbs 3 sets of 10
Essential Info
Hopefully I was descriptive enough, but this is an approximate typical workout of recent, give or take an excercise or 2 and 20lbs or so. All in all, I'm at the gym for 1-1/2 hours 4 or 5 nights a week. More ab work on my off days. Currently 155lbs, been lifting seriously the last 4 months solid, light lifting the past 3 off and on. I would like to add 10lbs before the end of the summer in lean muscle. So my question is this...Good or bad, is this gonna get me there? My diet somewhat sucks, although I'm doing the best I can to improve it, given my time constraints and resources. I use the machines mostly cause I don't have a partner/spotter 9 out of 10 times I go to the gym.
The Question
Break it down for me, rip it apart, tell me it sucks, good job, tell me what I need to add, what I need to cut out, alter, whatever. I would be very appreciative. - ValleyDJing
Seated Row (machine)...170lbs sets of 10, 8, 7
Lat Flexor (machine)...225lbs sets of 10, 8, 6
Incline Press (machine)...165lbs sets of 10, 7, 5
Dips w/15 lbs weight...3-5 sets of 10
Leg Press (machine)...390lbs 1 set of 10 and 310lbs 2 sets of 10
Calf Raise (machine)...210 lbs 3 sets of 10
Ab Crunch (machine)...155lbs 3 sets of 12
Hammer Curls 30lbs dumbells...sets of 10 (for each arm), 8, and 6
Pec Fly (machine)...160 lbs 3 sets of 10
Posterior Deltoid Fly (machine)...115lbs 3 sets of 10
Deltoid Raise (machine)...65 lbs sets of 10, 8, 6
Shoulder Shrugs with 45lbs dumbells...3 sets of 20
Curls with 30lbs dumbells...sets of 10 (for each arm), 8, 6
Bench Press...135lbs 3 sets of 10
Lat pulldown with narrow grip for forearm strenthening...130lbs 3 sets of 10
Essential Info
Hopefully I was descriptive enough, but this is an approximate typical workout of recent, give or take an excercise or 2 and 20lbs or so. All in all, I'm at the gym for 1-1/2 hours 4 or 5 nights a week. More ab work on my off days. Currently 155lbs, been lifting seriously the last 4 months solid, light lifting the past 3 off and on. I would like to add 10lbs before the end of the summer in lean muscle. So my question is this...Good or bad, is this gonna get me there? My diet somewhat sucks, although I'm doing the best I can to improve it, given my time constraints and resources. I use the machines mostly cause I don't have a partner/spotter 9 out of 10 times I go to the gym.
The Question
Break it down for me, rip it apart, tell me it sucks, good job, tell me what I need to add, what I need to cut out, alter, whatever. I would be very appreciative. - ValleyDJing