Bench Press
085 12 reps
105 10
125 08
145 06
155 04
Lat Pulldown
50 12 reps
70 10
80 08
90 06
90 04
Incline DB BP
30 12 reps
40 10
45 08
55 06
Seated Row
60 12 reps
80 10
90 08
100 08
110 06
Military Press
75 11 reps
90 06
Upright Row
55 10 reps
75 06
Shrugs
90 12 reps
120 10
Notes: Still not feeling 100%, but determined to workout...sweat my ass off today....maybe I got it all out of my system. Feeling stronger each workout...slowing increasing weight...feels great! Wish I could get my pulldowns feeling right though.....
jps' journal
Moderators: Ironman, Jungledoc, parth, stuward
Squat
60 12 reps
80 10
90 08
100 06
120 04
Leg Curl
30 12 reps
40 10
50 08
60 06
70 4.5
Calf Raise
100 14 reps
100 13
Tri Pushdown
40 12 reps
50 10
60 08
70 06
80 04
BB Curl (straight bar)
40 12 reps
50 10
60 08
70 06
80 03
Decline Situps
15/15/15
Notes: I think I have my flu/bug/cold/whatever behind me, but this workout still kicked my ass. Tired. Might be the heat in my garage. I changed from an ez curl bar to straight bar.....some thread in the General forum made me do it....lol. And I'm going to sound like a broken record, but a squat rack is a must....unsure of how much more I'll be able to yank over my head. Am I making decent progress on squats? I feel like a wuss...120lbs? I always thought I had strong legs from my work.....<shrug>
60 12 reps
80 10
90 08
100 06
120 04
Leg Curl
30 12 reps
40 10
50 08
60 06
70 4.5
Calf Raise
100 14 reps
100 13
Tri Pushdown
40 12 reps
50 10
60 08
70 06
80 04
BB Curl (straight bar)
40 12 reps
50 10
60 08
70 06
80 03
Decline Situps
15/15/15
Notes: I think I have my flu/bug/cold/whatever behind me, but this workout still kicked my ass. Tired. Might be the heat in my garage. I changed from an ez curl bar to straight bar.....some thread in the General forum made me do it....lol. And I'm going to sound like a broken record, but a squat rack is a must....unsure of how much more I'll be able to yank over my head. Am I making decent progress on squats? I feel like a wuss...120lbs? I always thought I had strong legs from my work.....<shrug>
Bench Press
85 12 reps
110 10
130 08
150 05
160 03
Lat Pulldown
50 12 reps
70 10
80 08
90 06
90 04
Incline DB BP
35 10 reps
45 08
50 06
60 03.5
Seated Row
65 12 reps
85 10
95 08
105 07
115 05
Military Press
75 11 reps
90 06
Upright Row
45 12 reps
75 06
Shrugs
90 15 reps
120 12 reps
Notes: Start 4:20/5:15 Finish......Seated Rows felt great...think I have the motion down....form is there. Now to work on the pulldowns
85 12 reps
110 10
130 08
150 05
160 03
Lat Pulldown
50 12 reps
70 10
80 08
90 06
90 04
Incline DB BP
35 10 reps
45 08
50 06
60 03.5
Seated Row
65 12 reps
85 10
95 08
105 07
115 05
Military Press
75 11 reps
90 06
Upright Row
45 12 reps
75 06
Shrugs
90 15 reps
120 12 reps
Notes: Start 4:20/5:15 Finish......Seated Rows felt great...think I have the motion down....form is there. Now to work on the pulldowns
Squat
60 12 reps
80 10
100 08
120 06
130 03
100 07
Leg Curl
40 12 reps
50 10
60 06
70 03
70 03
Calf Raise
100 15 reps
100 14
Tri Pushdown
50 12 reps
60 08
70 06
80 03
85 01
BB Curl (straight bar)
50 10 reps
60 08
70 06
80 04
Decline Situps
3 sets 15
Notes: Start 4:27/5:20 Finish-----I added a set to squats, and will be dropping one set of the pushdowns and curls. Woot!
60 12 reps
80 10
100 08
120 06
130 03
100 07
Leg Curl
40 12 reps
50 10
60 06
70 03
70 03
Calf Raise
100 15 reps
100 14
Tri Pushdown
50 12 reps
60 08
70 06
80 03
85 01
BB Curl (straight bar)
50 10 reps
60 08
70 06
80 04
Decline Situps
3 sets 15
Notes: Start 4:27/5:20 Finish-----I added a set to squats, and will be dropping one set of the pushdowns and curls. Woot!
Bench Press
85 12 reps
110 10
130 08
150 05
160 03
Lat Pulldown
50 12 reps
70 10
80 08
90 06
90 05
Incline DB BP
35 10 reps
45 08
50 06
60 04
Seated Row
65 12 reps
85 10
95 08
105 07
115 04
Military Press
75 11 reps
90 07
Upright Row
55 11 reps
75 06
Shrugs
90 15 reps
120 13
Notes: Start 5:12/6:03 Finish-----Finally felt the lat pulldowns.....still hate 'em though. I think I'm going to ditch them for DB BOR's. Maybe. Who knows...lol. Werd.
85 12 reps
110 10
130 08
150 05
160 03
Lat Pulldown
50 12 reps
70 10
80 08
90 06
90 05
Incline DB BP
35 10 reps
45 08
50 06
60 04
Seated Row
65 12 reps
85 10
95 08
105 07
115 04
Military Press
75 11 reps
90 07
Upright Row
55 11 reps
75 06
Shrugs
90 15 reps
120 13
Notes: Start 5:12/6:03 Finish-----Finally felt the lat pulldowns.....still hate 'em though. I think I'm going to ditch them for DB BOR's. Maybe. Who knows...lol. Werd.
Squats
60 12 reps
80 10
100 08
120 06
130 04
110 05
Leg Curl
40 10 reps
50 08
60 06
70 04
80 1.5
Calf Raise
100 15 reps
100 15
Tri Pushdown
50 10 reps
60 08
70 06
80 04
BB Curl (straight bar)
50 10 reps
60 08
70 06
80 04
Delcine Situps
15/15/15
Notes: Start 4:55/5:40 Finish------whiskey tango foxtrot
60 12 reps
80 10
100 08
120 06
130 04
110 05
Leg Curl
40 10 reps
50 08
60 06
70 04
80 1.5
Calf Raise
100 15 reps
100 15
Tri Pushdown
50 10 reps
60 08
70 06
80 04
BB Curl (straight bar)
50 10 reps
60 08
70 06
80 04
Delcine Situps
15/15/15
Notes: Start 4:55/5:40 Finish------whiskey tango foxtrot
I've been out of town....over eating, drinking too much and generally being a lazy sob....
I managed to do a workout this morning with the DB's I brought with me...three or four sets of the following....weight is under what I normally workout with.....
Squats
Pushups
BOR's
Curls
Situps
Laps in the pool
I managed to do a workout this morning with the DB's I brought with me...three or four sets of the following....weight is under what I normally workout with.....
Squats
Pushups
BOR's
Curls
Situps
Laps in the pool
Squats
060 12 reps
080 10
100 08
120 06
130 04
100 07
Bench Press
085 12 reps
110 10
130 08
150 05
160 03
Calf Raise
100 15 reps
100 15
Incline DB BP
35 10 reps
45 09
55 07
Military Press
75 10 reps
90 04
Tri Pushdowns
50 10 reps
65 08
80 04
Notes: Start 3:00/3:45 Finish------Struggled to hit the last reps on the last sets of each exercise....haven't had a real workout in 5 days or so.....felt weak. ?? This is a new workout....felt weird....almost don't like it, but too early to say that I guess......I'll give it a go. Cows are funny!
060 12 reps
080 10
100 08
120 06
130 04
100 07
Bench Press
085 12 reps
110 10
130 08
150 05
160 03
Calf Raise
100 15 reps
100 15
Incline DB BP
35 10 reps
45 09
55 07
Military Press
75 10 reps
90 04
Tri Pushdowns
50 10 reps
65 08
80 04
Notes: Start 3:00/3:45 Finish------Struggled to hit the last reps on the last sets of each exercise....haven't had a real workout in 5 days or so.....felt weak. ?? This is a new workout....felt weird....almost don't like it, but too early to say that I guess......I'll give it a go. Cows are funny!
SLDL
080 12 reps
090 10
100 08
110 07
120 06
DB BOR
35 12 reps
40 10
45 08
50 07
60 06
Leg Curls
50 10 reps
70 03
Upright Rows
60 10 reps
80 07
Shrugs
100 13 reps
130 10
Curls (straight bar)
50 10 reps
60 08
70 06
80 03
Incline Leg/Hip Raise
12/10
Notes: Start 4:10/5:00 Finish-----First pull sequence...more weirdness. I dunno...feels like the upright rows are out there by themselves...<shrug>. DL's feel great! Don't know why it has taken me so long to try them.....I was going to take it easy, but kept going...lol. Really feel it in my legs/glutes.....I don't think I'll need the leg curls anymore. I did them today because I already head them written in my journal. BOR's feel way better to me than pulldowns....and I still hate leg/hip raises. Conjunction junction what's your function....
080 12 reps
090 10
100 08
110 07
120 06
DB BOR
35 12 reps
40 10
45 08
50 07
60 06
Leg Curls
50 10 reps
70 03
Upright Rows
60 10 reps
80 07
Shrugs
100 13 reps
130 10
Curls (straight bar)
50 10 reps
60 08
70 06
80 03
Incline Leg/Hip Raise
12/10
Notes: Start 4:10/5:00 Finish-----First pull sequence...more weirdness. I dunno...feels like the upright rows are out there by themselves...<shrug>. DL's feel great! Don't know why it has taken me so long to try them.....I was going to take it easy, but kept going...lol. Really feel it in my legs/glutes.....I don't think I'll need the leg curls anymore. I did them today because I already head them written in my journal. BOR's feel way better to me than pulldowns....and I still hate leg/hip raises. Conjunction junction what's your function....
Squat
060 12 reps
080 08
100 06
120 05
140 --
130 --
120 05
Bench Press
085 12 reps
110 10
130 08
150 05
170 02
150 04
Calf Raise
100 15 reps
100 15
Incline DB BP
40 10 reps
45 08
55 06
Military Press
75 10 reps
90 05
Pushdowns
50 10 reps
65 08
80 04
Notes: Start 4:25/5:10 Finish-----First let me say that I am sore as hell...still....from DL's on Friday. My grip is toast, hamstrings are screaming, back, traps....wow! Now to Squats....<sigh>. Felt good...... I knew today was the day I would increase weight......but I couldn't get 140 over my head....funny as hell. Then I couldn't get 130 over my head.....I actually laughed at myself outloud. I am being held back by not having a rack/cage.....can I borrow a dollar?
060 12 reps
080 08
100 06
120 05
140 --
130 --
120 05
Bench Press
085 12 reps
110 10
130 08
150 05
170 02
150 04
Calf Raise
100 15 reps
100 15
Incline DB BP
40 10 reps
45 08
55 06
Military Press
75 10 reps
90 05
Pushdowns
50 10 reps
65 08
80 04
Notes: Start 4:25/5:10 Finish-----First let me say that I am sore as hell...still....from DL's on Friday. My grip is toast, hamstrings are screaming, back, traps....wow! Now to Squats....<sigh>. Felt good...... I knew today was the day I would increase weight......but I couldn't get 140 over my head....funny as hell. Then I couldn't get 130 over my head.....I actually laughed at myself outloud. I am being held back by not having a rack/cage.....can I borrow a dollar?
SLDL
080 12 reps
090 10
100 08
120 06
140 05
DB BOR
35 12 reps
45 10
50 08
55 06
60 05
Terminix Man
1 set of small talk
1 set of walk around the house
Upright Row
50 10 reps
80 08
90 05
Shrugs
100 12 reps
130 10
150 08
Terminix Man
1 set of small talk
1 set of sign "all clear" paper
Curls (curl bar...more exaggerated though...??...almost a hammer curl)
50 10 reps
60 08
80 05
Leg/Hip Raise
12/10
Notes: Start 4:25/Finish 5:20----Terminix....<sigh>.....unreal. Supposed to be here between 3 and 5. I get home this morning after a Sams trip, and a message on my machine says they were here at 10. Huh? I call and they reschedule for Friday. 4:50...mid workout...truck pulls in the driveway...lol. I bet someone will be here on Friday too! Anyway....they stole my chi....workout felt...well, incomplete....too much rest and bs-ing with the guy.
Curl bar is strange...not sure where I got it from...but it puts my hands closer together than a standard curl bar and my hands are over a 45 degree angle, almost palms facing each other.
Karen...stoplights at Kilroys are on me!
080 12 reps
090 10
100 08
120 06
140 05
DB BOR
35 12 reps
45 10
50 08
55 06
60 05
Terminix Man
1 set of small talk
1 set of walk around the house
Upright Row
50 10 reps
80 08
90 05
Shrugs
100 12 reps
130 10
150 08
Terminix Man
1 set of small talk
1 set of sign "all clear" paper
Curls (curl bar...more exaggerated though...??...almost a hammer curl)
50 10 reps
60 08
80 05
Leg/Hip Raise
12/10
Notes: Start 4:25/Finish 5:20----Terminix....<sigh>.....unreal. Supposed to be here between 3 and 5. I get home this morning after a Sams trip, and a message on my machine says they were here at 10. Huh? I call and they reschedule for Friday. 4:50...mid workout...truck pulls in the driveway...lol. I bet someone will be here on Friday too! Anyway....they stole my chi....workout felt...well, incomplete....too much rest and bs-ing with the guy.
Curl bar is strange...not sure where I got it from...but it puts my hands closer together than a standard curl bar and my hands are over a 45 degree angle, almost palms facing each other.
Karen...stoplights at Kilroys are on me!
Squat
060 10 reps
080 08
100 07
120 05
130 06
130 06
Bench Press
090 12 reps
110 10
130 08
150 05
170 02
150 04
Calf Raise
100 15 reps
100 15
Incline DB BP
40 10 reps
50 08
60 05
Military Press
75 10 reps
90 06
Pushdowns
50 10 reps
65 08
80 04
Notes: Start 4:28/5:16 Finish-----Nice workout...felt good all the way through and I am exhausted. I tell you, doing the AXBX sequence feels much better than the ABX....the extra rest is great! I picked up some material to fabricate a cheese-o-rama squat rack.....hopefully it will be beefy enough for it to last a while. I am thinking it should be safe for up to 250 lbs or so....maybe more. At the rate I'm going, that will last until this time next year!
Out!
060 10 reps
080 08
100 07
120 05
130 06
130 06
Bench Press
090 12 reps
110 10
130 08
150 05
170 02
150 04
Calf Raise
100 15 reps
100 15
Incline DB BP
40 10 reps
50 08
60 05
Military Press
75 10 reps
90 06
Pushdowns
50 10 reps
65 08
80 04
Notes: Start 4:28/5:16 Finish-----Nice workout...felt good all the way through and I am exhausted. I tell you, doing the AXBX sequence feels much better than the ABX....the extra rest is great! I picked up some material to fabricate a cheese-o-rama squat rack.....hopefully it will be beefy enough for it to last a while. I am thinking it should be safe for up to 250 lbs or so....maybe more. At the rate I'm going, that will last until this time next year!
Out!SLDL
080 12 reps
100 10
120 08
140 06
160 06
DB BOR
35 12 reps
45 10
50 08
60 06
65 04
Upright Row
060 10
080 07
100 02
Shrugs
120 10 reps
140 08
160 06
Curls(super curl bar-I found the bar online and that's what its called)
50 10 reps
65 08
80 06
Leg/Hip Raise
2 sets 15/11
Notes: Start 4:43/5:34 Finish----Diet wasn't great today....ate chick-fil-a for a late lunch and missed one meal. Work was a bitch the last couple days....I had to carry 2000 lbs of tile up three stories yesterday...lol and layed about a third of it today. Tomorrow will be the same I fear....more mediocre diet and hard work. But considering I havent worked in about two weeks, I'll take it!
Deads felt great! I did 160 today and I could really feel my body working! Wow! I'll slowly start pushing a bit to see what I'm comfortable with. BOR's were so sloppy in the last sets....more of a Kroc Row....jerk it up and slow release. Upright row.....100? lol I need to drop that down a bit I think. Shrugs felt great with more weight and I will be increasing these pretty quick as well since my Cheese-o-rama Squatinator 3000 is built and I have pins at shrug height too. Leg/Hip Raises still blow...not sure why I hate them so....? Poet and didn't know it....
080 12 reps
100 10
120 08
140 06
160 06
DB BOR
35 12 reps
45 10
50 08
60 06
65 04
Upright Row
060 10
080 07
100 02
Shrugs
120 10 reps
140 08
160 06
Curls(super curl bar-I found the bar online and that's what its called)
50 10 reps
65 08
80 06
Leg/Hip Raise
2 sets 15/11
Notes: Start 4:43/5:34 Finish----Diet wasn't great today....ate chick-fil-a for a late lunch and missed one meal. Work was a bitch the last couple days....I had to carry 2000 lbs of tile up three stories yesterday...lol and layed about a third of it today. Tomorrow will be the same I fear....more mediocre diet and hard work. But considering I havent worked in about two weeks, I'll take it!
Deads felt great! I did 160 today and I could really feel my body working! Wow! I'll slowly start pushing a bit to see what I'm comfortable with. BOR's were so sloppy in the last sets....more of a Kroc Row....jerk it up and slow release. Upright row.....100? lol I need to drop that down a bit I think. Shrugs felt great with more weight and I will be increasing these pretty quick as well since my Cheese-o-rama Squatinator 3000 is built and I have pins at shrug height too. Leg/Hip Raises still blow...not sure why I hate them so....? Poet and didn't know it....
Squats
080 10 reps
100 08
120 06
140 04
160 03
Bench Press
090 10 reps
110 08
130 06
150 06
170 03
150 05
Calf Raise
120 15 reps
140 12
Incline DB BP
40 10 reps
50 09
60 06
Military Press
80 10 reps
95 06
Pushdowns
50 10 reps
65 08
80 04
Notes: Start 4:14/5:02 Finish-----Today felt great....I finished work early...almost 2 hrs earlier than expected. And did more than I had to! I was pretty jazzed about coming home to workout as today was the new squat rack day...lol. Funny what things get me excited. Not sure what to say about squats today except that they felt awesome, and should have done this a month ago....stoopid. Anyhow, whole workout felt great, like I had more energy. From not fighting to get bar over head for squats? Because I had a good day at work? Definitely not from my diet, which has been a little off the past 3 days......ok, I'll stop typing now...
080 10 reps
100 08
120 06
140 04
160 03
Bench Press
090 10 reps
110 08
130 06
150 06
170 03
150 05
Calf Raise
120 15 reps
140 12
Incline DB BP
40 10 reps
50 09
60 06
Military Press
80 10 reps
95 06
Pushdowns
50 10 reps
65 08
80 04
Notes: Start 4:14/5:02 Finish-----Today felt great....I finished work early...almost 2 hrs earlier than expected. And did more than I had to! I was pretty jazzed about coming home to workout as today was the new squat rack day...lol. Funny what things get me excited. Not sure what to say about squats today except that they felt awesome, and should have done this a month ago....stoopid. Anyhow, whole workout felt great, like I had more energy. From not fighting to get bar over head for squats? Because I had a good day at work? Definitely not from my diet, which has been a little off the past 3 days......ok, I'll stop typing now...
SLDL
100 10 reps
120 08
140 08
160 07
180 04
DB BOR
40 10 reps
45 08
50 07
60 05
65 04
Upright Row
60 10 reps
80 07
90 04
Shrug
120 10 reps
150 08
170 07
Curls (super curl bar)
55 10 reps
70 08
85 05
Decline Situps
2 sets 15/15
Notes: Start 4:45/5:35 Finish----Deads are good....feeling some good resistance with 180...will go up again next workout. Same with shrugs. All around good workout....I was in a groove. Maybe it was the new speakers in my garage blasting the new Green Day album. My neighbors are not gonna like me....
100 10 reps
120 08
140 08
160 07
180 04
DB BOR
40 10 reps
45 08
50 07
60 05
65 04
Upright Row
60 10 reps
80 07
90 04
Shrug
120 10 reps
150 08
170 07
Curls (super curl bar)
55 10 reps
70 08
85 05
Decline Situps
2 sets 15/15
Notes: Start 4:45/5:35 Finish----Deads are good....feeling some good resistance with 180...will go up again next workout. Same with shrugs. All around good workout....I was in a groove. Maybe it was the new speakers in my garage blasting the new Green Day album. My neighbors are not gonna like me....
