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Doctor9

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About Doctor9

  • Rank
    100+ Posts

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    jonesa01
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    andrewfranklinjones

Profile

  • Location
    Chateauguay, Quebec, Canada
  • This profile is a...
    real profile.
  • Gender
    Male
  • Orientation
    Not Set
  • What are your stats?
    6'1", currently about 246 lbs. Currently, arms between 20.5 and 21", legs 26.5" (not nearly big enough), chest 48.5" at last measurement.
  • What are you seeking?
    Friends, chat partners, training partners, even admirers ;)<br />

Recent Profile Visitors

7109 profile views
  1. There have been a very limited number of stories on this site over the years that had characters I could connect with, get to know, *feel* for. Stories where I can honestly say that I could feel the emotions of the characters, and even experience those emotions with them. This is one of that exclusive collection. Incredibly written, even if more fantastic than most of the others, but totally enjoyable. Thank-you for spending the time to write it.
  2. Hi. I guess I would like to be your friend or maybe chat with you a bit.

    1. Show previous comments  23 more
    2. Jocaflo

      Jocaflo

      So, what do you mean actually? Are you sharing it or not? lol

    3. Doctor9

      Doctor9

      Sorry...I have it typed up somewhere...been so busy I haven't had time to look for it...I'll get it for you :)

       

    4. Doctor9

      Doctor9

      Found it!

       

      OK....this is the version of the workout *before* I had to drop the squats off due to progressing arthritis (50% cartilage loss in each knee - they aren't stable enough anymore to safely squat :( (I liked squatting)

      Leg day:

       

      General information: I do not usually take long pauses between sets - sometimes as little as the plate loading time, on the heavier sets, *maybe* 30 seconds more - it's high intensity, but again, works for me. Between exercises, might take a minute or two - go drink water or something.

       

       

      Squats: Usually 4 sets, 5-7 reps, increasing set weight (except max set if I do it) followed by:

      Incline leg press: 4-5 sets, again about 5-7 reps, increasing set weight, except max set (when I can easily do 7 on max set, it's time to increase the weight)

      Leg Extension: I generally do one long drop set: Start with the heaviest weight I'll be using, do as many as possible, drop weight by, say 30 lbs, do as many as possible, drop weight....etc...stop when I just can't do it any more :)

      Hack squats: Have only recently started adding these, in the past I found them too hard on my knees. Only 2 sets, usually, increasing weight, 6-8 reps.

      Hamstring curls: Now, there are different machines for this - I tend to alternate depending on mood, but, lying hamstring curls: about 6 sets: 3 sets, 6-8 reps, increasing weight, toes pulled "up". 3 sets, 6-8 reps, usually *decreasing* weight, toes pointed (trust me, it makes a difference)

      Deadlifts, not *quite* straight leg (slightly bent leg), 3 sets, 5-7 reps, increasing weight (also a more recent change)

      Calves: I tend to alternate between standing calf raises and doing them on the inclined leg press. Generally, fixed weight, repetitions to muscle failure, feet straight, then change foot position(in or out), repeat, then change foot possition to opposite direction, repeat. Pause for a rest. Then generally, redo the pattern.

      Usually, leg day can be done in about an hour. Sometimes an hour and a quarter if I'm stretching out the rest periods.

       

       

      Upper body day:

       

       

      General information: This day will vary a bit depending on whether I use the Chateauguay or St-Constant location (slightly different equipment), otherwise, pretty much the same as above - though I might take longer rest periods for certain body parts.

      Flat bench press:  4 sets: 5-7 reps increasing weight (free weights)

       

      Inclined bench press: 4 sets, 5-7 reps, increasing weight (free weights)

      Flys (machine based): 4 sets 5-7 reps, increasing weight (virtually no rest pause...sometimes 20-30 seconds towards last set)

      Cable row (with feet up) : I generally do one long drop set: Start with the heaviest weight I'll be using, do as many as possible, drop weight by, say 30 lbs, do as many as possible, drop weight....etc...stop when I just can't do it any more :), Repeat one time.

      Lat pulldown: I generally try different equipment for this - but essentially, 4 sets, 5-7 reps, descending weight.

      Dumbbell rows: (sometimes) 3 sets, 7-10 reps, alternating left/right arm, descending weight

      Seated dumbbell press:  3-4 sets, 5-7 reps, decreasing weight

       

      Lateral raises: 4 sets, 5-7 reps, descending weight *BUT* when raised to parallel to floor - *hold* in that position for 10 seconds....if you've never done this, trust me, you'll see how it works

      Front raises: 4 sets, 5-7 reps, descending weight (sometimes with pause at parallel, not always)

      Rear delt extension (I think that's what they're called): Machine based, 3-4 sets, 5-7 reps, descending weight

      Alternating dumbell bicep curls with rotation: 3-4 sets, 5-7 reps, descending weight

      Bicep curls on opposed cable machine (best description I can think of) (Stand in middle, with cable from top on each side, and weight stacks on each side - curl like doing a bicep pose pulling cables toward center line of body) 4 sets - 5-7 reps, descending weight- little to no pause, keep under tension, ensure that when arms fully extended, the weights haven't racked - should still be putting tension on cables.

      Single-arm tricep extensions with dumbbell behind head: 2-3 sets, 5-7 reps, alternating left/right arms, descending weight.

      Tricep pushdowns (cable machine) 4 sets 5-7 reps, descending weight

      Machine tricep extensions (sometimes): 3-4 sets, 5-7 reps, descending weight

      Shrugs: 2-3 sets, reps to failure, descending weight.

      Upper body day is longer, obviously - usually 1.5-2 hours. It's the only way I fit things into my schedule.

  3. Well, thank-you for finding my results so impressive..still not big enough from my point of view...

     

    1. Crucible

      Crucible

      One can never be too big ;)  But you are a total stud!

  4. *gone to find a CD, for size comparison and things...* ?

  5. Thank-you for following me!

     

  6. Well, thank-you for following me ;)

     

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