Iceman111's Training Log
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
WED Mar 19, 2007
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°.
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°.
Last edited by iceman111 on Fri Apr 18, 2008 2:35 pm, edited 1 time in total.
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
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
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.
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.
Last edited by iceman111 on Tue Apr 22, 2008 2:01 pm, edited 1 time in total.
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
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
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
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
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.
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.
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.
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.