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 Post subject: Ryan's Journal
PostPosted: Tue May 13, 2008 3:11 pm 
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Hey guys - starting up a journal on here. Goals are really around just general healthiness.

Height - 6'2"
Weight - 208lbs
Large frame? - fingers do not around wrist, don't have a measuring tape at the moment though.


Personal bests 5/13/08 -

1 mile - 7mins 55secs
5k - 25mins 45secs
Interval Sprints - 90secs x 7 bouts.

Bench -
185 x 2 or 175 x 8 - depends on the day and food before.

Deadlift -
305lbs x 4

Squat -
245 x 6

Current supplements are ON - 100% Whey, ON Optimen Multivitamin, Omega-3 Fish Oil, and also currently as of 5/13/08, on day two of a 14 day ECA stack. 25mg E / 200mg C / 125mg A - Might consider EE-Creatine next month, though I don't want to bloat.


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PostPosted: Tue May 13, 2008 3:20 pm 
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Thursday - 5/8/08 - "put it up because I wrote it down"

Pullups - Bodyweight
3sets x 6

Supine Rows - Bodyweight
3sets x 8

--note: first time doing both of these exercises. Alternated from deadlift because legs were sore from squatting. I was surprised about the pullups, 6 months ago I wouldn't have been able to do one.

Back Row -

135lbs x 15
185lbs x 10
225lbs x 6j

Lawnmowers -
60lbs x 12
70lbs x 8
75lbs x 8 --note: this is a school gym, and 75lbs is the max dumb-bell, so it makes it tough to do a 4-6 rep third set.

45LB Bar Curls -
45lbs x 15
65lbs x 8
95lbs x 3

Preacher Bench 21's
25lbs x 1 set
30lbs x 1 set
40lbs x 1 set --note: this was more like 15 "5 low, 5 high, 5 full"

- exhaustion


Cardio -

20 minutes HIIT - 90 second bouts, 2 minute warmup @ 5.5, full intensity runs @ 8.4 "About 6min mile pace".

Post workout - Large Banana.


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PostPosted: Tue May 13, 2008 3:27 pm 
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Monday - 5/12/08

Pushups - Bodyweight
30 x 1 set

Benchpress - Flat - "chest only, feet off the ground"
135 x 12 x 1 set
165 x 10 x 1 set
175 x 8 x 2 sets

Benchpress - Inclined
135 x 8 x 2
155 x 4 x 1

Benchpress - Close Grip
95 x 15 x 1
135 x 8 x 2

Tricep Extensions
25 x 12 x 1
30 x 8 x 1

-exhaustion


HIIT - Treadmill - 90sec bouts x 7.

Post workout - Banana and 25g general ON whey.


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PostPosted: Tue May 13, 2008 7:29 pm 
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05/13/08

Ate a really good meal of a chicken breast and some fresh baby spinach with olive oil dressing on top about an hour and a half before lifting, had a decent amount of energy today.

Pullups -

4 pullups x 3 sets -- note:felt good, but a weirdness in my right elbow had me keeping myself from doing more.

Deadlifts -

135 x 12 x 1
225 x 10 x 1
285 x 8 x 1
315 x 1 x 1 Note:personal best 1 rep, though my left glute cramped at the top of the lift.

Supine Rows

Bodyweight x 8 x 3 sets

Upper Back Row -

135 x 15 x 1
185 x 12 x 1
225 x 8 x 2 - note: weight needs to go up, 135 has to come out and start higher from now on.

Barbell Curls

45 x 12 x 1 - note:could have done more, possibly start at 55lbs next time.
55 x 12 x 1 - note:again, same thing, shouldnt have two sets of 12's. will amend on next back/bicep day.
65 x 8 x 1
70 x 6 x 1

Hammer Curls

25 x 12 x 1
35 x 10 x 1
45 x 8 x 1

21's Preacher Curl

25 x 1 set
35 x 1 set

Reverse forearm barbell curls -

45 lb bar x 12 x 2

Forearm 12's "not sure what else to call these, i take a light weight and usually will sit low on a bench with my forearm across it. then i take a 15-25 lb weight and do 12 twists supporting it with my arm, then 12 where i put my arm on its side, thumb up, and raise it up with my forearm/wrist. these are done one after the other, no rest"

15lb x 1 set
25lb x 2 sets

-exhaustion

HIIT - 18 minutes - 6 bouts 90 sec sprints.

Post workout - nada, didn't have time to grab something sadly. Some notes - those suppine rows are tough, so are pullups, I want to get myself up to 12 pullups clean, I'm struggling now with them. I might also have one back exercise too many, but the upper back row is one of my favorites and it makes me sad to pull it anytime soon. Legs tomorrow!


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 Post subject:
PostPosted: Tue May 13, 2008 7:49 pm 
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http://i262.photobucket.com/albums/ii10 ... ctures.jpg

Almost forgot, to keep myself in check of where im at and all. If youre wondering whats going on with my stomach, I had a double strangulated hernia and had emergency surgery done when i was 18 months old. Don't remember it obviously, but any fat on my stomach sits on it. Other than that, I hope to update this once a month.

oh and i didnt post anything else, because well, this is what im focused on. minimizing that scar really, and just cutting the fat :)


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PostPosted: Wed May 14, 2008 4:30 pm 
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Legs day - Felt a little burnt out, I'm in finals week, so I was up til 4:30 and slept til 11 today. Preworkout - Oatmeal, had like half a cup, my hunger was really not there, also drank a glass of orange juice with about 250mg caffeine introduced into it. Also had 25g of protein with the oatmeal. Left some of the oatmeal in the bowl, my hungers being really weird. Took 100mg aspirin and 50mg ephedrine with this. Day 5 of ECA stack.

Squats -

135 x 12 x 1
165 x 10 x 1
185 x 6 x 2 note: there are NO mirrors on the wall, and I am still new to squats, so even though I feel like I can do more, I want to perfect my form and depth. I still am lacking some flexibility so I do 30 second squatting to stretch the hamstrings and quadriceps, and improve my depth.

Glute Kickbacks -

135 x 12 x 1
155 x 8 x 1
185 x 6 x 1

Calf Raises -

90lbs x 20 x 1
185lbs x 15 x 1
215 x 6 x 2

Leg Extensions -

145 x 12 x 1
205 x 10 x 1
245 x 6 x 2 note: this is a machine, so the weights a little weird.

exhaustion

Cardio -

Okay, this was the most forced session I've ever had of HIIT. I literally had to continue to push through each period of high intensity, and keep myself from quitting. I don't know, its been that kind of day.

HIIT - 15 minutes 5 bouts @ 90secs per bout.

Post workout - banana + 25g of protein.


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 Post subject:
PostPosted: Thu May 15, 2008 5:57 pm 
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Wow. I can't believe I lifted today. I got about 4 hours sleep, and I know it would have been better to just not lift, but I had to go to school anyways for something else. So I figured, why not, after already being there. Ate a half a bowl of oatmeal, I don't know if I like how hardcore my appetite is killed by this ECA stack, but I'll keep with it for another 9 days. Anyways, the workout -

Chest

Pushups - 50 x 1 set

Bench - Flat

155 x 12 x 1
185 x 4 x 1 -- got it this time :)

Bench - Decline

135 x 12 x 1
155 x 8 x 1

Bench - Flat - Close Grip

45 x 20 x 1
95 x 12 x 1
115 x 8 x 2



Flys - Flat Bench

45 x 12 x 1
55 x 6 x 1

Tricep Extensions

15 x 12 x 1
25 x 10 x 2

Exhaustion - note:I took it very careful being that I didn't get much sleep. I will say that my triceps were completeeely engorged. All the way across the back of the arm. Doesn't happen often, I don't know what I did. I think the close grips were really working well for them.

Cardio -

1 mile @ 8 minutes
6 minutes of HIIT 2 bouts of HIIT on a cycle... my heart rate was at like 175, didn't like it. I jumped ship and got out of there. Ill have to try again next time when I'm better fed and rested.


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 Post subject:
PostPosted: Sat May 17, 2008 6:34 pm 
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Friday - off day

Saturday - No lifting, in a transition to a new gym for the summer. Rode my bike everywhere though for about 2 hours. Only thing I was disappointed in was my diet today. between running around and shopping and checking this gym where im moving to, i couldnt eat, not even a protein bar. like 6 hours without food. disappointing. drank protein when i got home and im waiting half an hour on that while my food cooks.


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 Post subject:
PostPosted: Mon May 19, 2008 6:30 pm 
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monday 3/19/08

Pullups - 5 x 2 sets - elbows been weird, i think its tendonitis or something.

Deadlifts -

205 x 10 x 1
255 x 8 x 1
305 x 1 x 2

I tried something different here. I eliminated the 135/185 and instead stuck to a 3 set deadlift, as to not exhaust myself early. And I put 305 which is about 90% max, and did that twice.

Supine Rows -

8 x 3 sets

Lat Pulldown -

135 x 12 x 1
160 x 8 x 1
185 x 4 x 1

Back Row - Upped weight here - much tougher sets, more rewarding feeling here.

185 x 12 x 1
205 x 10 x 1
225 x 8 x 1
285 x 1 x 1

Biceps Curl - 45lb olympic bar curls

65 x 12 x 1
85 x 8 x 1
105 x 2 x 1

- again, weight upped, the 2 x 105 was really tough, back swung a little on the second one, kinda disappointed me there.

Hammer Curls - again tendon in the elbow bugging me

40 x 12 x 1
50 x 8 x 2

Preacher Curls - 21's

20lbs x 1 set
25lbs x 1 set

-exhaustion

Cardio - HIIT - 5 bouts x 90 seconds - wow that felt good, a little tight in my foot, but i found out my sock tore. I paid way too much for that sock to tear on its first run.. Otherwise, felt good, strong workout for me, I liked changing it up this week with a bit more weight on lower weights. Probably wont do it everytime, but it was nice to keep things fresh.


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PostPosted: Thu May 22, 2008 4:34 pm 
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Wednesday - 5/21/08

Bench - Flat -

Pushups x 50 x 1

135 x 15 x 1
155 x 12 x 1
175 x 6 x 2
185 x 2 x 1

Incline -

115 x 15 x 1
135 x 12 x 1
155 x 8 x 1
185 x 0 - hah, tried it anyways, exhuasted and couldnt move it 3 inches, thought it was funny either way.

Flys -

40 x 12 x 1
50 x 8 x 2

-- exhaustion - Note: Avoiding tricep extensions as my elbow recovers. Bench did not affect my elbow at all.

Cardio - I was on a bike all day, biked maybe 20 miles to get some chores done. Did not do anything at the gym.


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 Post subject:
PostPosted: Fri May 23, 2008 4:51 pm 
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Problem yesterday -- rolled my ankle. I have flat feet, and depending on if I walk over something unstable "soggy grass in this case" and i lose my footing, my ankle can roll in. Anyways heres some pictures -

http://i262.photobucket.com/albums/ii10 ... adfoot.jpg

Injured left foot.

http://i262.photobucket.com/albums/ii10 ... 1828_0.jpg

Good right foot.

I posted both so you get an idea of the swelling. This definitely hurts my progress... :(


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 Post subject:
PostPosted: Mon May 26, 2008 8:44 pm 
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Apparently work does not get done in the gym on memorial day. Instead of starting back into my routine after the ankle, i spent the day listening to my ipod and biking.

Mileage - 24.5 miles
Pace - avg of about 15mph

Didn't coast much, tried to keep the pace going, ankle felt really good. still looks horrible though hah, bruising is all over my ankle and up the back of my leg. i think its because i had to walk 1 1/2 miles on it after injuring it to get home. I also walked about 2 miles on the ankle itself focusing on the steps and movement of the ankle, paying close attention to any pain or weakness.


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 Post subject:
PostPosted: Tue May 27, 2008 8:30 pm 
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Worked out today, walking okay on the ankle.

Pushups - wide stance - 50x1set

Bench - Flat

135 x 12 x 1
155 x 10 x 1
165 x 8 x 1
185 x 3 x 1 - failure

Bench - Incline

135 x 12 x 1
155 x 8 x 1
165 x 4 x 1 - failure

Tricep extensions

20lb x 12 x 1
30lb x 6 x 1

Incline Situps

30 x 3 sets


Note - I would normally do flys here, and I actually did one set of 40lb flys x 12, but wow, I thought my chest was going to rip from the middle of my ribcage. Even attempted some close grip benching, but it was a rough day. Complete chest failure, and the triceps were burnt even on what little work I did as well. Didn't want to risk hurting myself so I was happy with what I did. Going to attempt back workout on Thursday - "i work open to close tomorrow" - The biggest issue I see with this, I cannot deadlift for sure, and I cannot do pullups/chinups. I will probably have to try some lat pulldowns in place. We'll see when we get to that bridge.


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PostPosted: Sat May 31, 2008 11:13 am 
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First time doing deadlifts since hurting the ankle. Did not affect the ankle but I kept the weight down regardless. New gym as well for the summer, so I'm still figuring things out with this place.

Cable Pulldowns

45 x 15 x 1
105 x 12 x 1
150 x 10 x 1
175 x 8 x 1

-first time doing these, never really done cable workouts at a gym before, felt good.

Deadlifts

135 x 15 x 1
205 x 12 x 1
255 x 6 x 1

-ankle felt good

Cable Rows

80 x 12 x 1
125 x 10 x 1
150 x 8 x 1

-again new exercise, going to look it up and make sure i was doing it right.

Dumbell Rows

55 x 15 x 1
75 x 12 x 1
90 x 8 x 1

-dumbbells go up to 145 here, so it was nice to do over the standard 75 that my other gym has a max of. "school gym"

Barbell Curls

45 x 15 x 1
65 x 12 x 1
85 x 8 x 1
105 x 4 x 1

Hammer Curls

35 x 12 x 1
45 x 10 x 1
55 x 8 x 1

Preachers 21's

20 x 1 set
30 x 1 set
40 x half set

Inclined Situps

30 x 3 sets

HIIT -

Eliptical 60 sec bouts - 60 seconds rest - 15 minutes
exhaustion. was a weird day, i was hunting around the gym figuring out what they had and got a feel for things. did some hiit for 15 minutes on an eliptical machine. ankle again felt good.


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 Post subject:
PostPosted: Tue Jun 03, 2008 2:17 am 
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6/2/08 workout

bench 135 x 15 warmup

this is where i started exploring.

flat machine bench - can put olympic 45's on it -
90lbs + machine weight x 12
140 x 10
180 x 8
230 x 4

dumbbells - flat bench

50 x 12 x 1
65 x 10 x 1
80 x 6 x 1

"first time ive ever tried this at 80lbs, last gym had a max of 75lb dumbbells"

dumbbells - fly flat bench

25 x 15 x 1
40 x 12 x 1
50 x 8 x 1

incline bench

135 x 8 x 1 - was really starting to get sore here, too much exploring, i really have to get a solid routine working here.

incline machine press "same deal, loadable with 45's"

90 x 15
130 x 12
180 x 6

tricep cable pushdown "what the hells this called? i don't know its correct name, but I did it alot to try out how it worked, this gyms the first gym ive had with cables"

55 x like 20? -- wanted to see how it worked
110 x 15 x 1
150 x 10 x 1
175 x 8 x 1
200 x nope - haha thats max on this one side of the cable setup. yeah that cramped my neck for a second on the left side. just figured it was a funny note.

tricep pushdowns - there were no weight numbers, only numbers on the slats, ill have to figure out the weight of those.

"#5" x 15 x 1
"#8" x 10 x 1
"#10" x 8 x 1

tricep extensions - dumbbell

25lbs x 12 x 1
25lbx x 8 x 1

left tricep is a bit weaker than right, so i was working the left to failure then doing the same amount on the right.

HIIT - eliptical - 20 minutes, 60 seconds low 60 seconds high intensity.

Decent amount of work today. I still am building a better workout for this gym to maximize my time here, i have 3 months of time to buildup here.

Sat in the steam room for about 10 minutes to relax, felt like an old man haha.


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