Iceman111's Training Log

iceman111 · Post by **iceman111** » Wed Mar 19, 2008 5:47 am

WED Mar 19, 2008
Started: 6:20 AM.

No warmup today. Kinda in a hurry today since I got such a late start. Woke up at 5 AM.

PULL Routine #2
Back (Lats)
1. Lever Incline Row 90 lbs x 6
2. Lever Incline Row 90 lbs x 6
3. Lever Incline Row 90 lbs x 12

Hamstrings
1. Wtd. 45° Hyperext. 35 lbs x 6
2. Wtd. 45° Hyperext. 35 lbs x 6
3. Wtd. 45° Hyperext. 35 lbs x 15

Obliques
1. Wtd. 45° Side Bends 35 lbs x 6
2. Wtd. 45° Side Bends 35 lbs x 6
3. Wtd. 45° Side Bends 35 lbs x 15

Back (General)
1. Pullups BW x 6
2. Pullups BW x 6
3. Pullups BW x 4

Deltoid (Side)
1. DB Lateral Raise 30 lbs x 6
2. DB Lateral Raise 30 lbs x 6
3. DB Lateral Raise 30 lbs x 6

Biceps
1. BB Preacher Curl 70 lbs x 6
2. BB Preacher Curl 70 lbs x 6
3. BB Preacher Curl 70 lbs x 6

Trapezius (Upper)
1. DB Shrug 60 lbs x 0
2. DB Shrug 60 lbs x 0
3. DB Shrug 60 lbs x 0
** I don't like doing these.

Abdominals
1. Cable Crunch 60 lbs x 25
2. Cable Crunch 60 lbs x 25
3. Cable Crunch 60 lbs x 25
** I think the weight on this could be increased.

Approx. 45 minutes

Also, walked 2 miles.

Good workout. I maxed the weight on almost every exercise. Keep using that creatine.

I have been doing this routine since MON Feb 11, 2008 so it's time to change it up. Go to Push/Pull #3 or possible redo routine or try something new.

Thursday is a run day. I think I might run outside. The temperature is supposed to be about 45°.

iceman111 · Post by **iceman111** » Mon Apr 14, 2008 2:16 pm

Worked out on Friday April 11th. partial push and pull workout. only did 2 sets of all exercises for both push and pull workouts. Trying to ease back in after long layoff.

Ran 30 minutes on Saturday the 12th.

Today: Did push workout. 3 sets of 6 reps for each exercise but skipped calf extensions.

iceman111 · Post by **iceman111** » Fri Apr 18, 2008 2:34 pm

FRI Apr 18, 2008

Ran 2.85 mi. this morning. Took 30 minutes. That's a 10.5 minute mile. Should be faster than that. I should be able to run longer next time. Probably 45 minutes on Saturday or Sunday.

http://www.mapmyrun.com/run/united-stat ... /487880716

iceman111 · Post by **iceman111** » Mon Apr 21, 2008 9:28 am

MON Apr 21, 2008

Woke up at 5:30 AM so it was too late to do anything since I had stuff to do this morning. I will try to run tonight so the day isn't a total wash. Will workout tomorrow morning.

Ran along with Julia on bike. 40 minutes.

iceman111 · Post by **iceman111** » Tue Apr 22, 2008 2:00 pm

TUE Apr 22, 2008
Started: 6:00 AM. Woke up at 4:30 AM.
Warm up: none today. Skipped it.

PUSH Routine #2
Chest (Upper)
BB Incline Bench Press 90 x 8
BB Incline Bench Press 90 x 8
BB Incline Bench Press 90 x 8

Quadriceps
BB Full Squat (Rack) 140 x 3 @ 8
BB Full Squat (Rack) 140 x 3 @ 8
BB Full Squat (Rack) 140 x 3 @ 8

Chest (General)
DB Fly (flat) 30 x 8
DB Fly (flat) 30 x 8
DB Fly (flat) 30 x 8

Quadriceps
Squat Machine 140 x 8
Squat Machine 140 x 8
Squat Machine 140 x 8

Deltoid (Front)
DB Front Raise 25 x 8
DB Front Raise 25 x 8
DB Front Raise 25 x 8

Calves (General)
Seated Calf Extension 140 x 8
Seated Calf Extension 140 x 8
Seated Calf Extension 140 x 8

Triceps
DB Standing Triceps Extension 40 x 8
DB Standing Triceps Extension 40 x 8
DB Standing Triceps Extension 40 x 3

Approx. 50 minutes

iceman111 · Post by **iceman111** » Wed Apr 23, 2008 1:31 pm

Woke up late for run. Probably won't be able to tonight with the b-day. Possibly will try to do both tomorrow?!?!?

iceman111 · Post by **iceman111** » Thu May 01, 2008 4:29 am

MON Apr 28, 2008
Woke up at 4:00 AM
Started at 5:00 AM
Warm up: none today. Skipped it.

PUSH Routine #2
Chest (Upper)
BB Incline Bench Press 90 x 8
BB Incline Bench Press 90 x 8
BB Incline Bench Press 90 x 9

Quadriceps
BB Full Squat (Rack) 140 x 3 @ 8
BB Full Squat (Rack) 140 x 3 @ 8
BB Full Squat (Rack) 140 x 3 @ 8

Chest (General)
DB Fly (flat) 30 x 8
DB Fly (flat) 30 x 8
DB Fly (flat) 30 x 11

Quadriceps
Squat Machine 140 x 8
Squat Machine 140 x 8
Squat Machine 140 x 8

Deltoid (Front)
DB Front Raise 25 x 8
DB Front Raise 25 x 8
DB Front Raise 25 x 13

Calves (General)
Seated Calf Extension 140 x 8
Seated Calf Extension 140 x 8
Seated Calf Extension 140 x 8

Triceps
DB Standing Triceps Extension 40 x 8
DB Standing Triceps Extension 40 x 8
DB Standing Triceps Extension 40 x 4

**EXTRA**

Back (Lats)
Pullups 3 x 3 x 3

Chest
Cable Crossovers 60 x 8
Cable Crossovers 60 x 8
Cable Crossovers 60 x 8

Felt excellent today. Could have done more
Approx. 50 minutes

iceman111 · Post by **iceman111** » Thu May 01, 2008 4:32 am

TUE Apr 29, 2008
Woke up at 4:00 AM
Started at 5:00 AM

Run day. Ran indoor at the gym. Cold outside

? calories
? miles
30 minutes
Started at 5.5 MPH and increased speed 0.1 every 10 seconds.

Good run. Could have done more.

iceman111 · Post by **iceman111** » Thu May 01, 2008 4:36 am

WED Apr 30, 2008

Nothing today. Son's tonsilectomy. Tomorrow Pull #2.

iceman111 · Post by **iceman111** » Mon May 05, 2008 1:37 pm

MON May 5, 2008
Woke up at 4:20 AM
Started at 6:10 AM
Warmup: None

PULL Routine #2
Back (Lats)
1. Lever Incline Row 90 lbs x 8
2. Lever Incline Row 90 lbs x 8
3. Lever Incline Row 90 lbs x 8

Hamstrings
1. Wtd. 45° Hyperext. 35 lbs x 8
2. Wtd. 45° Hyperext. 35 lbs x 8
3. Wtd. 45° Hyperext. 35 lbs x 18

Obliques
1. Wtd. 45° Side Bends 35 lbs x 8
2. Wtd. 45° Side Bends 35 lbs x 8
3. Wtd. 45° Side Bends 35 lbs x 12

Back (General)
1. Pullups BW x 6
2. Pullups BW x 5
3. Pullups BW x 4

Deltoid (Side)
1. DB Lateral Raise 30 lbs x 8
2. DB Lateral Raise 30 lbs x 8
3. DB Lateral Raise 30 lbs x 8

Biceps
1. BB Preacher Curl 70 lbs x 8
2. BB Preacher Curl 70 lbs x 6
3. BB Preacher Curl 70 lbs x 5

Trapezius (Upper)
1. DB Shrug 60 lbs x 0
2. DB Shrug 60 lbs x 0
3. DB Shrug 60 lbs x 0

Abdominals
1. Cable Crunch 60 lbs x 25
2. Cable Crunch 60 lbs x 25
3. Cable Crunch 60 lbs x 25

** EXTRA **
None

Approx. 50 minutes

Also walked 2 miles.
Tuesday is a run day.

iceman111 · Post by **iceman111** » Tue May 06, 2008 10:53 am

TUE May 6, 2008
Woke up at 4:00 AM
Started at 5:30 AM

Run day. Ran indoor at the gym.

approx 580 calories
? miles
45 minutes
No plan. Just ran. Started at 5 mph & ended at 7.5 mph with 5 minute cooldown.

Good run. Could have probably done more if I had time.

iceman111 · Post by **iceman111** » Tue May 06, 2008 11:01 am

iceman111 · Post by **iceman111** » Wed May 07, 2008 4:32 am

WED May 7, 2008
Woke up at 4:00 AM
Started at 5:00 AM
Warmup: 5 minutes on treadmill

PUSH Routine #3
Chest (General)
1. DB Pullover 50 lbs x 8
2. DB Pullover 50 lbs x 8
3. DB Pullover 50 lbs x 8

Quadriceps
1. DB Lunge 2/40 lbs x 8
2. DB Lunge 2/40 lbs x 8
3. DB Lunge 2/40 lbs x 8

Chest (Upper)
1. DB Incline Bench Press 2/55 lbs x 8
2. DB Incline Bench Press 2/55 lbs x 8
3. DB Incline Bench Press 2/55 lbs x 8

Quadriceps
1. DB Front Squat 50 lbs x 8
2. DB Front Squat 50 lbs x 8
3. DB Front Squat 50 lbs x 8

Deltoid (Front)
1. DB Military Press 2/40 lbs x 8
2. DB Military Press 2/40 lbs x 8
3. DB Military Press 2/40 lbs x 8

Calves (General)
1. Seated Calf Extension 140 lbs x 8
2. Seated Calf Extension 140 lbs x 8
3. Seated Calf Extension 140 lbs x 8

Triceps
1. DB Triceps Extension 2/40 lbs x 8
2. DB Triceps Extension 2/40 lbs x 8
3. DB Triceps Extension 2/40 lbs x 8

** EXTRA **
None

Approx. 50 minutes

Also walked 2 miles.
Thursday is a run day. Will run outside.

iceman111 · Post by **iceman111** » Thu May 08, 2008 9:42 am

THU May 8, 2008
Woke up at 5:30 AM
Woke up too late but couldn't leave the house anyway.

Run day. Ran at night.

4.25 Miles
Abount 45 minutes

ExRx.net

Iceman111's Training Log

WED Mar 19, 2007