ExRx.net

6/4/08

Deadlifts - standard/bent knees
135 x 12 x 1
185 x 12 x 1
225 x 10 x 1
285 x 6 x 1 - I could've done more :( I think I need to eat more, I was on this arginine/caffeine/energy drink, and I was getting dizzy on these. I think I need something food related besides a banana + drink preworkout, but I worry about digestion time and blood needed for digestion versus working out.

Military Press
45 x 15 x 1
65 x 12 x 1
75 x 10 x 1
95 x 6 x 1

-note: back was arching at 95lbs. My form was falling apart, this is the first time I've ever done these seriously. Trying to implement them for a standard workout

Back row - cable

125 x 12 x 1
150 x 10 x 1
175 x 6 x 1

Lat Pulldowns

125 x 12 x 1
135 x 10 x 1
150 x 8 x 1



Arnold Presses

15 x 15 x 1
25 x 12 x 1
40 x 8 x 2

Rear delt raises - dumbbell

15 x 12 x 1
25 x 10 x 2

note: form was weird here again too, first for me doing these.

Inclined situps - arms behind head

30 x 3

6/5/08

Bench - Flat bench

135 x 15 x 1
155 x 12 x 1
175 x 8 x 1
205 x 2 x 1 --- new record for me, and it is a bodyweight bench. really felt upbeat the entire time through my workout after I did this.

Incline Bench

115 x 15 x 1
135 x 12 x 1 - note, this was alot harder because I did shoulders yesterday, note to switch shoulders to an alternate after chest to have a chest/tricep day and a chest/shoulders day.

Flat Bench Flys

25 x 15 x 1
35 x 12 x 1
50 x 10 x 1
60 x 4 x 1

Cable Pushdowns

50 x 20 x 1 - was trying to measure my strength on this.
75 x 15 x 1
100 x 12 x 1
125 x 8 x 1
150 x 6 x 2

Tricep Press

#5 x 12 x 1
#7 x 10 x 2 - still need to find the weight value of those plates haha.

Tricep Extension - dumbbell

15 x 10 x 2
20 x 10 x 2

- was trying to fix some left side weakness by exhausting that first, then going to the right arm tricep.

Wrist Curls/Lifts

15 x 12 x 1
25 x 12 x 1
35 x 8 x 1


HIIT - 11 bouts on eliptical trainer @ 60 secs per.

Also attempted a run on my ankle, it didn't hurt, but was a bit tight after about 2 minutes, so I'm going to slowly introduce it daily back into my ankles life. Need to remember to do dips next chest day.

6/5/08

Hack Squats

135 x 12 x 2
185 x 8 x 1
225 x 2 x 1 --first time doing these, hard as hell.

Smith Squats

Bar x 20 x 1
135 x 15 x 1
185 x 12 x 1
225 x 10 x 1
245 x 8 x 1

-- I was going to try front squats, but I wasnt sure where the hell to put the bar.

Seated Calf Raises

90 x 30 x 3

Standing Calf Raises

105 x 30 x 3

Lying Leg Curls

50 x 20 x 1
100 x 18 x 1
150 x 12 x 1
175 x 8 x 2 --note: first time trying this, so I was trying to find my weight range on it.

Weighted Seated Crunches

50 x 30 x 1
100 x 30 x 1
150 x 25 x 1
200 x 20 x 1 - again, another new exercise, finding my range on it

Leg Raises

30 x 3 sets

HIIT 20 minutes, 10 bouts @ 60 seconds per bout. Eliptical Machine

Any suggestions on modifications for my workout here would be appreciated, I'm still recovering from a sprained ankle "been about 16-18 days now since I sprained it". I felt good, the legs felt really good. Completely full and veins popping in the calves. Probably one of my better leg days in awhile.

4/7/08

Wide Gripped Pulldowns "palms facing out"

50 x 20 x 1
75 x 15 x 1
125 x 12 x 1
150 x 8 x 1

Close Gripped Pulldowns "palms facing in"

100 x 15 x 1
150 x 12 x 2
175 x 8 x 1

Cable Rows

100 x 15 x 1
125 x 12 x 1
135.5 x 12 x 1
150 x 8 x 1
175 x 6 x 1

Dumbbell Rows

40 x 15 x 1
60 x 12 x 1
90 x 8 x 1

Reverse Flys

50 x 15 x 1
70 x 12 x 1
100 x 8 x 2 - never done before, wasnt sure about weight/form

Barbell Curls

45 x 15 x 1
65 x 12 x 1
85 x 10 x 2
105 x 4 x 1

Hammer Curls

25 x 15 x 1
35 x 12 x 1
50 x 8 x 1

Preacher Curls

20 x 12 x 1
30 x 10 x 1
40 x 8 x 1

HIIT - 20 minutes @ 60 secs per bout - eliptical machine

Note : Drank the night before, performance was rough. I had a hell of a time forcing myself into going, but I figured it was punishment. On a side note, after two days of being on creatine, I noticed that my HIIT is getting way easier. I still had plenty of breath on the end of my 20 minutes. On a better day energy wise, I would've probably kept pushing that. Elbows a little sore on my tendonitis side, otherwise body feels good. Ate like half a bag of spinach with a turkey sub for dinner, made me feel much better :)

6/9/08 - Chest/Triceps

Tried something different here on bench.

Bench - Flat

135 x 15 x 1
155 x 12 x 1
185 x 6 x 1
205 x 1 x 1
175 x 8 x 1
155 x 9 x 1
135 x 11 x 1

Failure on all of my sets coming down in weight. Chest was thoroughly worked, felt really good, and I like to change things up to keep my gym time interesting.

Inclined - Hammer Press

90 x 15 x 1
130 x 12 x 1
180 x 8 x 1
180 x 5 x 1 -- failed on second one here going for 8.

Dumbbell flys

25 x 12 x 1
35 x 8 x 1 - chest died on 8. died. no more chest for the day.

Cable Tricep Pushdown

40 x 15 x 1
60 x 12 x 1
85 x 6 x 2

Tricep Extension - Dumbbell

Note: still trying to balance muscles. exhaust left side first then do same # on right side.

15 x 10 x 3

Leg Lifts

20 reps x 3

Was lifting with a friend who just got back after a week out and getting into a small accident. Had to move in and out quickly, got done in about 45 minutes. Feel like I overdid the sets on bench, and I hate to be one of those guys that comes in and benches and leaves. Really had a tight schedule. Still felt good though lifting. My bench is growing.

6/10/08

Tried something fun again today, was a bit hazy coming in and I would rather be outside than in a gym "its like 80 out finally :)" . Anyways, this was a great workout but I was worried if I was overworking my muscles.

Warmup
Chinups x 5


then -

Chinups x 5
drop and deadlift 135 x 15

Chinups x 4
drop and deadlift 185 x 12

Chinups x 4
drop and deadlift 225 x 10

--this was just for fun, trying something different. sweat was pouring off of me everywhere.

Deadlifts - bent knee

285 x 6 x 1
225 x 10 x 1
185 x 8 x 1
135 x 12 x 1

my grip got sore at 185 and had to put it down.

Supine Rows

3 sets x 8 @ bodyweight. these are always hard as hell for me.

Cable Rows

75 x 15 x 1
112.5 x 12 x 1
125 x 10 x 1
150 x 8 x 1
150 x 5 x 1

--note: i focused really hard on bringing the weight back down slowly, and focusing on the return of the weight as much as the pull of the weight. felt good.

Cable Pulldowns - front of chest, I used this weird U shaped bar to grip the cable.

50 x 18 x 1
75 x 15 x 1
100 x 12 x 1
150 x 8 x 2

Hammer Curls - another new method tried to switch things up this week.

40 x 8 x 1 --drop weight down
35 x 10 x 1 --drop weight down
30 x 8 x 1 --drop weight down
25 x 6 x 1 --failed here. I wanted to go all the way down set to set, but my arms felt like they were going to fall off.

did this twice. immediately dropped weight and went to a lower weight and proceeded to do each to failure.

Barbell Curls -

85 x 10 x 1 --drop weight down
65 x 8 x 1 --drop weight down
45 x 12 x 1 --drop weight down

did this twice as well. never seen my arms look soo veiny heh. forearms were also tight almost to the point of hurting. actually broke some blood vessels on the surface of them. think that was from the deadlifts though.


HIIT - 20 minutes 60 secs per bout x 10 reps.

Then walked about half a mile to relax a bit. Any suggestions here as if this is too much or whatever, thanks. Felt really good, I had issues lifting a box when I got home hah.

6/12/2008 -- took 6/11 off, had to work open to close.

Bench - Flat

45 x 12 x 1
135 x 6 x 1 - warmup, no work really intended, just wanted to get the joints ready.

195 x 5 x 4
195 x 3 x 1 - failed on #3 on the last of 5 sets, was kinda disappointed but it happens.

Hammer Press - Incline

140 x 12 x 1
180 x 10 x 1
230 x 5 x 2
230 x 3 x 1 - failure

Military Press

45 x 12 x 1
65 x 8 x 2
95 x 8 x 1
95 x 4 x 1

Barbell Pullup? - pull the bar up to my chest with my shoulders? not sure what this is called

45 x 12 x 2
65 x 8 x 2
85 x 6 x 1

Arnold Press -

20 x 12 x 1
30 x 8 x 2

Shoulder Raises - front, then side immediately.

5lbs x 12 x 1
10lb x 10 x 1
15lbs x 8 x 2

Rear Dumbell Raises

15lbs x 12 x 2
25lbs x 10 x 1

My setwork seems really weird here now that I look at it, I need some work on structuring this. I'm trying to get a shoulder routine working on a chest day, with one day being chest-triceps, and one being chest-shoulders per week.

Inclined Situps -

20 reps x 5

Leg Raises -

20 reps x 3

Cardio - ran a quarter of a mile on the ankle to see how it felt, then --

HIIT Eliptical - 20mins - 60secs per bout x 10 bouts.

Felt really good about the 195.. I can see that 225 goal in sight :)

6/13/08

Smith Squat

135 x 15 x 1
185 x 12 x 1
225 x 10 x 1
305 x 5 x 2

Barbell Squat

135 x 12 x 1
185 x 10 x 1
225 x 8 x 1

Hack Squat

135 x 15 x 1
185 x 10 x 1
225 x 6 x 2

Leg Press - focused on long slow reps here, keeping it even as possible on the effort

2 plates x 15 x 1
4 plates x 12 x 1
6 plates x 10 x 2

Lying Leg Curls

40 x 15 x 1
100 x 12 x 1
150 x 8 x 2

Seated Calf Raises

90 x 30 x 2
130 x 30 x 1

Standing Calf Raises

120 x 30 x 3

HIIT 20mins @ 60 secs per bout x 10 bouts.

Legs felt good today, I went heavy first on the smith squat just because well, I felt I could do it. 285 felt light last time, felt good trying heavy. And with it being a smith squat, I didnt have to worry about the bar getting out of control. Ankle was a little tight on the calf raises on the left ankle, but otherwise things felt good, focused really hard on staying injury free and form being strong on each lift.

6/14/08


High rep day -

Chinups 5/5/5/4/4/3

Smith Barbell Row

45 x 20 x 1
95 x 15 x 1 --note:havent tried these before, so i tried the weight on this at this point.
135 x 12 x 1
185 x 6 x 1
-- had a good idea where my max was, or general area after that.
95 x 18 x 3

Cable Back Row

75 x 18 x 3
90 x 15 x 1

Wide Grip Cable Pulldown

75 x 18 x 3
90 x 15 x 1

Barbell Curl

45 x 18 x 2
55 x 15 x 1

Hammer Curl

15 x 18 x 2
20 x 15 x 1

40 x 8 x 1
30 x 8 x 1
20 x 8 x 1
15 x 8 x 1 -- just to keep my pace going as i figured out what i was doing next. did each set in succession, no rest.

Prone Preacher Curl

15 x 18 x 2
20 x 15 x 1

Leg Raises

25 x 3 sets

Seated Cable Crunch

112.5 x 30 x 3

Moved from set to set as fast as possible. Didn't cardio because I knew I was going to bike about 10 miles today. Next back day will be a heavy work day.

6/16/08 -- off 6/15

note: was watching Tiger win the US Open so it slowed my regular pace sadly.

Pushups
20 x 1

Flat Bench - Barbell

135 x 12 x 1
225 x 0 -- just noting that this was my first attempt at 2 plates. bodybuilder style, got it off the rack without a problem, but i think my descent was too slow and got stuck at the bottom, needed some assistance and then pushed the rest of the way. oh well, was worth the attempt :)

175 x 10 x 1
155 x 15 x 1
155 x 10 x 1 --failure
125 x 15 x 1
125 x 14 x 1 --failure
100 x 18 x 2
95 x 20 x 2
65 x 22 x 2
45 x 25 x 1

Okay.. note that I was watching the open, and I really didnt realize I did that many damn sets, I was trying to figure out a good point weight wise that I could efficiently pump out 18-20 reps per set, high rep day set. I think 115-135 would be my meal ticket on this one next time around.

Flat Bench Flys

20lbs x 15 x 2
15lbs x 18 x 2

Tricep Cable Pulldown

40 x 20 x 2
60 x 18 x 2
120 x 15 x 1

Tricep Extensions - Dumbbell

15lbs x 15 x 3

Barbell Reverse Curl

45 x 15 x 2
55 x 12 x 1

Sooo.. let me just note my arms are splitting on the back, and really really full at this point, biceps are completely full just from stabilizing my benchwork. I still need to have my sets move faster, I blame Tiger Woods for slowin me down.

HIIT - Eliptical 60sec bouts x 11 --22mins -about 350 cals burned.

6/17/08

Pullups
6/5/5/4/4/3/2

Deadlifts - Bent Knee

135 x 12 x 1
225 x 12 x 1
285 x 5 x 4
305 x 3 x 1 -- i think i can do more, but i dont have a belt. I need a belt for 3 plates.

Bent Smith Rows

95 x 12 x 1
135 x 8 x 1
155 x 6 x 4

Cable Rows

75 x 12 x 1
150 x 5 x 3
162.5 x 5 x 2

Lat Pulldowns

75 x 12 x 1
125 x 8 x 1 -- back was failing at this point, stopped.

Barbell Curls

45 x 15 x 1
95 x 5 x 4
105 x 5 x 1

Dumbbell Curls

20 x 15 x 1
45 x 5 x 4
50 x 5 x 1

Hammer Curls

20 x 12 x 1
45 x 5 x 5 -- tendonitis in the elbow is usually aggrovated by this, it wasnt today.


HIIT - 22 mins on the eliptical @ 60 secs per bout. going to keep the 22 mins versus the 20 mins and keep pacing this up over the summer.

Squat - Barbell

135 x 8 x 2
185 x 8 x 1
225 x 8 x 1

Hack Squat

135 x 8 x 3

-- really low energy workout. wouldve liked to push more.

Leg Curls

75 x 15 x 1
130 x 10 x 3

Leg Extensions -- hated these, hate them still, but did them regardless

100 x 15 x 1
150 x 12 x 1
200 x 10 x 2

Seated Calf Raises

110 x 30 x 3

Standing Calf Raises

120 x 30 x 3

No Cardio today. Rest tomorrow. I had to work after lifting, so it was a tight schedule of running as fast as possible to work.

6/20/08

So i had a bit of a weird day here. I came in with the intention of going 5x5 but instead had a coach there going over bench form with me and helping me improve it. I didn't log the exercises but it was a general spread of 135-200lb benches + some work on the inclined hammer press before leaving. Had about 45 minutes time so I was pressed a bit. Rode my bike to work so it'll get me about 8 miles worth of riding in today.

6/21/08

Been really busy, got into the gym today before work.

Bench - Flat

135 x 15 x 1
145 x 12 x 1
155 x 12 x 1
175 x 6 x 1
185 x 4 x 1

Heres the thing with my benching today. I was trying what I learned yesterday by stabilizing my core and arching my lower back to force myself center to the bench.

Overhead Press

45 x 15 x 1
65 x 10 x 1
85 x 8 x 2
95 x 6 x 1

This was much better stability wise. It's getting easier for me to do this. At 95, I had to do a bit of a power move to get it to the chest.

Dumbbell Raises - front, then immediately side.

5 x 15 x 1
15 x 12 x 2
20 x 8 x 2

Leg Raises

30/25/20

- was a long night, not enough sleep, though benching felt better even though I was a bit sore still, I just wanted to practice my form with the arch in my back. Tomorrow I have off, so I can work my back a bit more thoroughly.

6/22/08

Chinups and superset to Deadlift

5 -- 135/15/1
5 -- 185 x 10 x 1 --grip issues :-/
4 -- 185 x 12 x 1
3 -- 185 x 8 x 1
3 -- 225 x 5 x 1 --exhausted here, grip was running out

Barbell Bent Row

95 x 15 x 1
135 x 12 x 1
155 x 8 x 2

Cable Rows

100 x 15 x 2
125 x 12 x 2

Barbell Curls

had a weird elbow issue here so I kept it light and high rep

45 x 18 x 1
55 x 15 x 1
65 x 12 x 1
75 x 8 x 2

Tricep Press

50 x 15 x 1
100 x 12 x 1
130 x 10 x 2

Tricep Cable Pulldown

50 x 18 x 1
70 x 15 x 1
120 x 12 x 1

Tricep Extension - Dumbbell

15 x 15 x 1
20 x 12 x 1
30 x 8 x 1


No cardio this week, another fast day in the gym, was helping my friend who was in a minor accident a few weeks back start his recovery. The supersets felt great, like I could take on the world after those :)