DubDub's Dunking Journal

Log workouts, diet, goals, and personal bests

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DubDub
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Upper

Post by DubDub » Wed Apr 05, 2006 4:34 pm

So yesterday I ended up not lifting after frisbee. My team won, btw (actually, our opponents forfeited, so we played a scrimmage against a different college, and won that). But I was too tired to lift.

So today I did upper body-

Bench-
Warmup, 155lbs
1s 6r 195lbs
2s 5r 205lbs
2s 4r 220lbs (needed help on each 4th rep)

Incline Bench-
3s 8r 140lbs

Skull crushers-
1s 8r 75lbs
1s 7r 75lbs
1s 6r 75lbs
(I was gunning for 8 each time, but 7 and 6 represent my failures)

Kick backs-
3s 8r 20lbs

...at which point I felt a little queasy (ate a really really big lunch, like 2100 cal.s, 6.5 chicken breasts, not enough time spent digesting first). I have frisbee Friday, so I'll either squat tomorrow, or Saturday, I don't want to do it on the same day as my game.

DubDub
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Post by DubDub » Thu Apr 06, 2006 6:18 pm

Today I just did a light upper body workout, in order to set myself up for frisbee tomorrow, and I'm planning a full body day Saturday, one morning lift, one afternoon...

Barbell Curls:
2s 8r 65lbs

Shoulder Raise:
1s 8r 85lbs
2s 6r 85lbs

Sit-ups
1s 10r
1s 10r 10lbs

Trap-bar shrug:
3s 8r 135lbs

Deadlift:
3s 4r 155lbs (my first time deadlifting)

WG Chin-ups
1s 6r

I think that's about it, not much today, it was pretty laid back.

DubDub
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Post by DubDub » Sat Apr 08, 2006 11:00 am

Yesterday I did some compound lifts for the legs (my frisbee game was postponed because of rain).

Squats:
Warmup 155lbs
1s 5r 220lbs
2s 4r 230lbs
2s 3r 260lbs

Leg press:
2s 8r 315lbs
2s 6r 365lbs

but that was about it, as the squatting took my friend and I a really long time.

DubDub
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Post by DubDub » Sat Apr 08, 2006 1:46 pm

Today I did an upper body lift,

Bench:
warmup 155lbs
1s 3r 220lbs
2s 2r 230lbs
1s 2r 235lbs
1neg 260lbs (this wasn't that bad, I think I must be getting stronger already!)

Incline bench
3s 8r 145lbs (next time, 150)

Shoulder raise:
3s 8r 85lbs

Sit-ups
2s 10r 10lbs
1s 12r 10lbs

Tomorrow I'm going to test my jumping, hopefully I'll touch palm to rim (about 10'5" I guess), and then I'll curl and do triceps. Also, I'm planning on adding barbell lunges soon to my lower body workouts.

DubDub
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Post by DubDub » Mon Apr 10, 2006 4:30 pm

Yesterday I did an upper body workout of minor exercises.

WG Chin ups:
1s 12r

Barbell Curl:
2s 8r 65lbs

Preacher curl:
2s 8r 65lbs

Shoulder press:
1s 8r 65lbs
2s 8r 75lbs
1s 8r 85lbs

One-arm pull down:
2s 10r 60lbs
1s 10r 80lbs

Skullcrushers:
2s 8r 75lbs

tricep pressdowns:
2s 10r 80lbs

cable crossover:
2s 10r 80lbs (per arm)

I think that about sums it up.

DubDub
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Post by DubDub » Mon Apr 10, 2006 4:32 pm

Today I did a light legs routine, because squatting made my lower back tighten up.

Squat:
warmup 155lbs
1s 8r 200lbs
2s 7r 210lbs
2s 6r 225lbs

Barbell lunges:
1s 8r 135lbs

which was all I could manage.
I'm taking tomorrow and Wednesday off due to a frisbee match Wed. I'll start up again with a full body workout on Thursday.

DubDub
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Post by DubDub » Tue Apr 11, 2006 4:33 pm

Today I just did some compound movements for the upper body. I am looking forward to taking the next two days off to play frisbee. I was starting to feel some full-body-fatigue. I'll be back with a full-body workout on Friday.

Benchpress:
Warmup 155lbs
1s 6r 200lbs
2s 5r 210lbs
1s 3.1r 225lbs (this was to failure, as it is the failure test of my bench press program, the .1 represents how much headway I made on my fourth rep until I had to ask my spotter to step in)

Incline bench press:
3s 8r 150lbs (needed help on last rep of last set, so my weight will stay the same for next time)

Cable cross-overs:
2s 8r 80lbs
1s 8r 70lbs

Upright row:
2s 8r 85lbs
1s 8r 75lbs

And that's it, not much today, though my shoulders were feeling it.

DubDub
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Post by DubDub » Fri Apr 14, 2006 3:06 pm

Today turned out to be upper body day, I kinda twisted my knee last night stepping on a shoe, yeah my room is messy...

Bench:
Warmup 155lbs
Warmup 195lbs
1s 3r 225lbs
2s 2r 235lbs
1neg 265lbs

Incline Bench:
3s 8r 150lbs (next time 155lbs)

Cable crossovers:
2s 8r 70lbs
1s 8r 60lbs

Upright row:
2s 8r 85lbs

and that's that, just kept it simple, a couple of compound movements is all.

DubDub
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Post by DubDub » Sat Apr 15, 2006 3:00 pm

I had a good workout today for lower body:

Squat-
Warm-up 175lbs
1s 5r 230lbs
2s 4r 240lbs
2s 3r 270lbs

Lunges-
1s 8r 135lbs
2s 8r 185lbs

Incline sit-ups-
1s 10r
2s 10r 10lbs

Seated press (not 45 degree, it was being used)-
1s 8r 210lbs
2s 8r 290lbs
I don't like this machine, because I'm too tall to get the range of motion I want.

Then I did plyo's:

2s 50r 4stack - Box Marches:
http://www.exrx.net/Plyometrics/BoxMarchHigh.html
2s 30r 4stack - Box Jumps:
http://www.exrx.net/Plyometrics/BoxJumps.html
2s 50r 2stack - Box Shuffle:
http://www.exrx.net/Plyometrics/BoxLateralShuffle.html

And then too make sure I was getting some interval training (not high intensity) and more plyo work I threw some frisbee with a friend for about an hour.

Definitely feeling it now!

DubDub
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Post by DubDub » Mon Apr 17, 2006 5:59 pm

Today I did my first (hopefully of many) back workout(s).

WG Chin-ups:
2s 8r

Trap-bar Shrug:
1s 8r 135lbs
1s 8r 185lbs
3s 8r 205lbs

Dumbbell curl:
1s 4r 40lbs
1s 4r 35lbs (arms had seized up from holding the trap bar/doing the chins... oh and I've been completely neglecting my bi's, so I'm weak now)

Preacher Dumbbell Curl:
1s 8r 27.5lbs

Cable WG row:
1s 7r 140lbs (too much weight)
2s 8r 120lbs

Barbell Bent over row:
2s 8r 115lbs

DubDub
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Post by DubDub » Tue Apr 18, 2006 8:23 pm

Today I played frisbee. Unfortunately we loss 10-0, a true massacre. I played pretty well on defense, with which I am pleased, but obviously no one on my team was able to score.

Anyway I got what basically amounts to some interval training, and now my IM season is over, so I'll be able to get into the gym more often. The plan for tomorrow is upper body push muscles.

DubDub
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Post by DubDub » Wed Apr 19, 2006 8:20 pm

Today was upper body push:

Bench press:
Warmup 155lbs
Warmup 185lbs
1s 5r 210lbs
2s 3r 225lbs
1s (failure test) 230lbs (got 4.1 reps, = high pass)

Incline bench:
1s 8r 150lbs (forgot I was to move up to 155lbs...)
2s 6r 155lbs

Cable crossover:
2s 8r 80lbs
1s 6r 90lbs

Upright row:
2s 8r 95lbs

I was too locally fatigued (shoulders) to do skull crushers.

DubDub
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Post by DubDub » Thu Apr 20, 2006 12:58 pm

Did some legs, but a far cry from a good workout, I'll do better next legs-day, this weekend.

Squat:
Warmup 165lbs
1s 7r 215lbs
2s 6r 230lbs
2s 5r 240lbs

Lunges:
1s 8r 135lbs
2s 8r 185lbs

and that's all she wrote.

DubDub
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Post by DubDub » Sat Apr 22, 2006 1:01 pm

Just a 'light' chest workout today...

Bench:
warmup 155lbs
warmup 195lbs
1s 3r 230lbs
2s 1r 245lbs
1s neg 270lbs (one of my best negatives ever! though it also nearly killed me... well, it felt that way right afterwards)

Incline:
3s 8r 155lbs (will move to 160lbs next time)

Cable crossovers:
1s 8r 80lbs
1s 7r 70lbs
1s 8r 60lbs
(felt weaker with each set, so I dropped weight)

Plan is to do shoulders/abs tomorrow, and then squat/plyos on Monday.

DubDub
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Post by DubDub » Sun Apr 23, 2006 2:42 pm

Today was indeed shoulders, and added some non-curl bi's:

Supinated pull-ups:
2s 12r

Shoulder press:
1s 8r 75lbs
3s 8r 85lbs

Supinated pulldown:
1s 8r 130lbs
2s 8r 140lbs

Upright row:
1s 8r 95lbs
1s 6r 95lbs
1s 4r 95lbs

Lateral raise (machine)
1s 8r 50lbs
2s 8r 70lbs

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