yadmit's journal

Log workouts, diet, goals, and personal bests

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yadmit
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Post by yadmit » Fri May 12, 2006 3:02 pm

Start: 8:06am
Finish: 8:57am

Warm Up: Three minutes on the treadmill. Rotator cuff stuff

DB Press (on ball): 10lbsx15/20lbsx12/25lbsx10/40lbsx8
Push Ups: 15/12/10/8
Dec Flyes: 10lbsx15/10lbsx12/15lbsx10/20lbsx8
----------------------------------------------
SS:
Inc DB Curls: 5lbsx15/5lbsx12/8lbsx10/10lbsx8
Inc Supine DB Curls: 5lbsx15/5lbsx12/8lbsx10/10lbsx8
----------------------------------------------
Leg Raises: 15x2
Lying Side LR: 15x2

Thoughts: I was really trying to focus today. I have a lot on my mind in the last two days which is essentially pretty important. So I was really trying to push/pull/lift/press more. It sorta worked. Never completely cleared my mind, nor did it answer any questions. But at least I build muscle. I hope.

t


yadmit
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Post by yadmit » Fri May 12, 2006 3:03 pm

But I did it anyway...

Start: 8:10am
Finish: 8:44am

Warm Up: Three minutes on the treadmill. Rotator cuff stuff

SS:
Scott Presses: 5lbsx15/5lbsx12/8lbsx10/10lbsx8
Lat Raises: 5lbsx15/5lbsx12/8lbsx10/10lbsx8
-----------------------------------------------
DB Shrugs: 25lbsx15/35lbsx12/45lbsx10/55lbsx8
EZ Bar Reverse Curls: 25lbsx15/30lbsx12/40lbsx10/45lbsx8 (not sure if this is correct.... pretty sure I grabbed the 55 pounders... oh well)

Thoughts: Cut things short today. Still have a lot on my mind and I just could not focus on the task at hand. Granted, I still added some weight to things.

t

yadmit
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Post by yadmit » Mon May 15, 2006 10:21 am

Start: 6:53am
Finish: 7:48am

Warm Up: Three minutes on the eliptical

DB Squats: 20lbsx15/30lbsx12/40lbsx10/50lbsx8
DB SLDL: 35lbsx15/40lbsx12/45lbsx10/55lbsx8
Split Squats: 15/12/10/8

BW Calf Raises: 15/15/15 (five second hold at top)

Leg Press (for reps): 200lbsx30/200lbsx15/200lbsx15

Thoughts: Good workout today. Did the LP for fun again... mind is mostly clear.

t

yadmit
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Post by yadmit » Tue May 16, 2006 10:50 am

Start: 8:04am
Finish: 9:02am

Warm Up: Three minutes on the treadmill...

Seated Machine Row: 60lbsx15/70lbsx12/90lbsx10/120lbsx8
Wide Grip Lat Pulldowns: 60lbsx15/70lbsx12/90lbsx10/120lbsx8
One Arm DB Rows: 20lbsx15/30lbsx12/40lbsx10/45lbsx8
Ball Xtns: 15/12/10/8
Bench Dips (feet on ball): 15/12/10lbsx10/10lbsx8
Tricep Pushdowns: 7.5kbsx15/7.5kgsx12/10kbsx10/12.5kgsx8

Thoughts: Dropped some stuff today as I seemed to be running behind. Some youngens were in there and were using some of the gear I had planned to use, so some of my time was spent rearranging my workout. No big deal.

t

yadmit
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Post by yadmit » Wed May 17, 2006 10:15 am

I haven't done any serious cardio in weeks... so I did some today...

I hit the eliptical for 33 minutes. Heart rate hit about 156bpm and I (according to the machine) burned just shy of 180 calories. Whew....

t


yadmit
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Post by yadmit » Thu May 18, 2006 10:52 am

Start: 8:05am
Finish: 8:56am

Warm Up: Three minutes on eliptical/Rotator Cuff stuff

BB Bench: 45lbsx15/60lbsx12/100lbsx10/135lbsx8
Push Ups (on ball): 15/12/10/8
Decline Flyes: 10lbsx15/15lbsx12/20lbsx10/25lbsx8
EZ Bar 21s: 25lbsx/30lbsx/35lbs
DB Hammer Curls: 5lbsx15/8lbsx12/10lbsx10/12lbsx8
Ball Tilts: 2x10

Thoughts: Pleased with the bench... my goal is 200lbs by the end of the year. Shouldn't be a problem! Added weight to the bench and flyes. Added the ball to the pushups.

t

yadmit
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Post by yadmit » Fri May 19, 2006 10:30 am

Start: 8:52am
Finish: 8:55am

Warm Up: Three minutes on eliptical/Rotator Cuff Stuff

OH Machine Press: 25lbsx15/35lbsx12/40lbsx10/70lbsx8
-----------------------------------------------------
SS:
OH DB Press: 5lbsx15/8lbsx12/10lbsx10/12lbsx8
DB Front Raises: 5lbsx15/8lbsx12/10lbsx10/12lbsx8
-----------------------------------------------------
Monkey Curls: 12lbsx15/20lbsx12/40lbsx10/50lbsx8
BB Shrugs: 45lbsx15/55lbsx12/85lbsx10/110lbsx8
Rev EZ Bar Curls: 25lbsx15/30lbsx12/40lbsx10/50lbsx7
Weighted Crunch: 45lbsx20/45lbsx20
Oblique V-Ups: 20x2

Thoughts: Good today. Upped some weights and added a movement to fill the hour.

t

yadmit
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Post by yadmit » Sun May 21, 2006 10:17 am

So, I was reading about this Tabata Hyper Intensive Interval Training the other day... it calls for four minutes of intensity, which is made up of 20 seconds high output coupled with ten seconds of a slower pace. I've done this before, but not for a while... wiped me out...

Warm Up: Three minutes on the mini-trampoline
Intervals: 4 sets of 20 seconds high and 10 seconds low
Cool Down: About three minutes...

I'm spent. When I first heard about HIIT I tried it this way and then varied it with longer intervals and over a longer period of time, usually about 20 minutes. This will be a nice thing to throw in once in a while to add some variety. Plus, it only took about ten minutes in all. Cool.

Anybody have any further information on this method?

t

yadmit
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Post by yadmit » Mon May 22, 2006 9:11 am

Start: 7:17am
Finish: 8:12am

Warm Up: three minutes on the mini-trampoline

SS:
Sissy Squats: BWx15/BWx12/10lbsx10/25lbsx8
Lunges: BWx15/BWx12/10lbsx10/15lbsx8
-------------------------------------------
BB SLDL: 45lbsx15/65lbsx12/85lbsx10/110lbsx8
Ball Tilts: 10x2
Stomach Vacs: 60 seconds x 2

Thoughts: Dropped a few movements today as I did this at home and don't have the proper gear. Still, a reasonable workout.

t

yadmit
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Post by yadmit » Tue May 23, 2006 11:08 am

Start: 8:08am
Finish: 9:13am

Warm Up: Three minutes on eliptical

One Arm DB Row: 20lbsx15/25lbsx12/35lbsx10/45lbsx8 (up this)
BTN Lat Pulldowns: 60lbsx15/70lbsx12/80lbsx10/100lbsx8 (up this)
Seated Cable Rows (full): 50lbsx15/60lbsx12/80lbsx10/120lbsx8 (up this)
WG Lat Pulldowns: 60lbsx15/70lbsx12/90lbsx10/120lbsx8
Bench Dips (heel on ball): BWx15/10lbsx12/10lbsx10/10lbsx8
Standing OH Tricep Extns: 25lbsx15/25lbsx12/30lbsx10/40lbsx8
Weighted Crunch: 45lbsx25x2
Leg Raises: 15x2

Thoughts: Upped some weights.. some can still go up. Not sure what it is, but I feel I'm gaining some more strength with this routine, which, if I'm not mistaken on a high rep routine, shouldn't happen too much. Maybe it's because I haven't done this in a while? Maybe I'm pushing harder. Either way, I'll take it.

t

yadmit
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Post by yadmit » Wed May 24, 2006 10:17 am

Start: 6:35am
Finish: 7:35am

Warm Up: Three minutes on the eliptical

BB Bench Press: 45lbsx15/60lbsx12/100lbsx10/145lbsx8
Push Ups (toes on ball): 15/12/10/8
Decline Flyes: 10lbsx15/15lbsx12/20lbsx10/25lbsx8
-----------------------------------------------------
SS:
(Prone) Inclined DB Curls: 5lbsx15/5lbsx12/8lbsx10/12lbsx8
Supine Inclined DB Curls: 5lbsx15/5lbsx12/8lbsx10/12lbsx8
-----------------------------------------------------
Pelvic Tilts: 15x2
Planking: 60 second x 2

Thoughts: I will work with the current weight on the bench press... pushed myself a bit more than yesterday. Added some weight to a few things... but, like yesterday, I feel stronger... stronger than when I was doing the low rep routine. Decline flyes were a nice challenge...

t

yadmit
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Post by yadmit » Thu May 25, 2006 10:04 am

Start: 7:55am
Finish: 8:45am

Warm Up: Three minutes on the eliptical and some rotator stuff

SS:
Scott Press: 5lbsx15/5lbsx12/10lbsx10/15lbsx8
Lat Raises: 5lbsx15/5lbsx12/10lbsx10/15lbsx8
----------------------------------------------
Machine Press: 25lbsx15/35lbsx12/45lbsx10/80lbsx8
----------------------------------------------
SS:
Monkey Curls: 12lbsx15/20lbsx12/40lbsx10/50lbsx8
DB Shrugs: 30lbsx15/40lbsx12/50lbsx10/55lbsx8
----------------------------------------------
Weighted Crunches: 45lbsx20x2
Hanging Leg Raises: 15x2

Thoughts: Good work today. Worked up a real sweat. Dropped calf raises today as my knee is giving me a bit of grief.

t

yadmit
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Post by yadmit » Fri May 26, 2006 9:39 am

Decided on some cardio this morning...

HIIT

Warm Up: Three minutes
Cool Down: Two minutes
Rotations: 20 second high, 10 seconds low for a total of eight rotations
Total Time: 11 minutes

t

yadmit
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Post by yadmit » Mon May 29, 2006 8:24 pm

Did half an hour of cardio on the treadmill on Saturday. Had to prepare for the feast on Saturday night of pyrogies and cabbage rolls. Yum.

Back to the gym tomorrow.

t

yadmit
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Post by yadmit » Tue May 30, 2006 10:39 am

Start: 8:01am
Finish: 8:58am

Warm Up: Threee minutes on the eliptical

Leg Press: 200lbsx15/300lbsx12/350lbsx10/510lbsx8
Split Squats: 15/12/10/8
BB SLDL: 45lbsx15/85lbsx12/100lbsx10/120lbsx8
Ball Tilts: 10x2
Opposite Arm/Leg Lift: 10x2

Thoughts: Must watch form on Leg Press when pushing that weight. More on my mind again today. To release some aggression I added some weight to some movements and tried to push, pull and lift them away. Sorta worked.

t


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