yadmit's journal

Log workouts, diet, goals, and personal bests

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yadmit
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Post by yadmit » Wed May 31, 2006 11:34 am

Start: 7:27am
Finish: 8:45am

Warm Up: Three minutes on the eliptical

Seated Machine Row: 60lbsx15/70lbsx12/100lbsx10/140lbsx8
Wide Grip Lat Pulldowns: 60lbsx15/70lbsx12/90lbsx10/120lbsx8
Supine Rows: 5/5/5/4
Bent Over BB Rows: 45lbsx15/55lbsx12/65lbsx10/80lbsx8
Ball Xtns: 15/12/10/8
Bench Dips (heels on ball): 10lbsx15/10lbsx12/10lbsx10/10lbsx8
Tricep Pushdowns: 7.5kgx15/10kgx12/12.5kgx10/15kgx8
Weighted Crunches: 45lbsx20/45lbsx20
Lying Side Leg Raises: 20x2

Thoughts: Work with the current weight on the rows... some shoulder stress from the pushdowns...not sure why this took as long as it did today... only added one movement... go figure... good workout, though

t


yadmit
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Post by yadmit » Thu Jun 01, 2006 10:33 am

Start: 8:05am
Finish: 8:57am

Warm Up: Five minutes on the eliptical (used this as a rotator cuff warm up, too)

BB Bench: 45lbsx15/65lbsx12/105lbsx10/160lbsx6
Machine Press: 60lbsx15/70lbsx12/90lbsx10/120lbsx8
Smith Incline: 60lbsx15/70lbsx12/70lbsx10/90lbsx8
--------------------------------------------------
SS:
DB Curls: 5lbsx15/8lbsx12/10lbsx10/15lbsx8
Hammer Curls: 5lbsx15/8lbsx12/10lbsx10/15lbsx8
--------------------------------------------------
Wrapped up with about ten minutes of stretching...

Thoughts: I'm gonna work on that weight with the bench for a while. Probably could have done eight with a spotter. No point in hurting myself, though.

Up the weight on the machine press. It was tough, but not tough enough.

Smith - stay with that weight... man, I haven't used that thing in ages and it sure can be awkward... perhaps I'll stay away from it for a while...

t

yadmit
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Post by yadmit » Fri Jun 02, 2006 11:30 am

Start: 7:24am
Finish: 8:35am

Warm Up: Five minutes on eliptical/Rotator cuff stuff

OH Machine Press: 25lbsx15/35lbsx12/50lbsx10/80lbsx8
-----------------------------------------------------
SS:
OH DB Press: 5lbsx15/5lbsx12/8lbsx10/12lbsx8
DB Front Raises: 5lbsx15/5lbsx12/8lbsx10/12lbsx8
Lat Raises: 5lbsx15/5lbsx12/8lbsx10/12lbsx8
-----------------------------------------------------
SS:
EZ Bar Rev Curls: 25lbsx15/30lbsx12/40lbsx10/50lbsx8
DB Tick Tocks: 20lbsx15/25lbsx12/25lbsx10/30lbsx8
-----------------------------------------------------
Leg Raises: 15x2
Bent Knee Lying Side LR: 15x2
Frog Crunches: 25x2

Thoughts: Shoulders are tired today... wonder if maybe chest day shouldn't be on a different day. Overall, good sweat!

t

yadmit
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Post by yadmit » Sat Jun 03, 2006 7:59 pm

So my wife says to me today 'your tummy looks a little bigger.' Ha... because of that, cardio.

Standard Cardio on the mini trampoline
Warm Up: Three minutes
Cardio: 27 minutes
Cool Down: Three minutes
Total Time: 33 minutes
HR: About 140bpm

More planned for tomorrow. Actually, it was planned before my wife's comment. :)

t

yadmit
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Post by yadmit » Sun Jun 04, 2006 9:40 pm

Standard Cardio on the mini trampoline
Warm Up: Three minutes
Cardio: 27 minutes
Cool Down: Three minutes
Total Time: 33 minutes
HR: About 140bpm

It was a busy weekend with some yardwork, lawnmowing, working toward some home repairs... back to normal (work) tomorrow and leg day!

t


yadmit
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Post by yadmit » Mon Jun 05, 2006 10:30 am

Start: 8:06am
Finish: 9:10am

Warm Up: Five minutes on the treadmill

Sissy Squats: 10lbsx15/10lbsx12/25lbsx10/35lbsx8
Lunges (I hate these): 10lbsx15/10lbsx12/12lbsx10/15lbsx8
DB SLDL: 35lbsx15/40lbsx12/45lbsx10/55lbsx8
Calf Raises (five second hold at top): 15/15/15
Frog Crunches: 25x2
Oblique V-Ups: 10x2

Thoughts: Incredible sweat today. Not sure why... but I did start with heavier weights on the lunges and the sissy squats. This was the first day of the last week of this routine... I'm thinking of doing a Big Three routine next. Should be fun.

t

yadmit
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Post by yadmit » Tue Jun 06, 2006 10:26 am

Start: 8:06am
Finish: 9:00am

Warm Up: Five minutes on the treadmill

One Arm DB Rows: 25lbsx15/35lbsx12/45lbsx10/50lbsx8
BTN Pull Downs: 60lbsx15/70lbsx12/90lbsx10/110lbsx8
Seated Cable Rows (full): 60lbsx15/80lbsx12/120lbsx10/130lbsx10
Lat Pull Downs: 60lbsx15/70lbsx12/90lbsx10/120lbsx8
-------------------
SS:
Decline Skulls: 25lbsx15/25lbsx12/30lbsx10/40lbsx8
Standing OH Xtns: 25lbsx15/25lbsx12/30lbsx10/40lbsx8
-------------------

Thoughts: Not quality form on the last couple reps of the Lat Pulldowns. Burned the triceps today. Good sweat again today.

t

yadmit
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Cardio

Post by yadmit » Wed Jun 07, 2006 10:44 am

Standard cardio today...

Used the Concept2 Rowing Machine... cool tool..

I did 30 minutes on this baby and burned about 360 calories...

t

yadmit
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Post by yadmit » Thu Jun 08, 2006 10:29 am

Start: 7:56am
Finish: 8:55am

Warm Up: Three minutes on the eliptical

BB Bench: 45lbsx15/65lbsx12/105lbsx10/160lbsx6
Push Ups (toes on ball): 15/12/10/8
Decline Flyes: 10lbsx15/15lbsx12/20lbsx10/30lbsx8
---------
SS:
Incline DB Curls (Prone): 5lbsx15/8lbsx12/10lbsx10/12lbsx8
Lying DB Hammer Curls (Supine): 5lbsx15/8lbsx12/10lbsx10/12lbsx8
---------
Thoughts: Droppeds abs today... stretched instead... ten minutes total. Felt good today and I added weight to the flyes...

t

yadmit
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Post by yadmit » Fri Jun 09, 2006 10:32 am

Start: 8:01am
Finish: 8:53am

Warm Up: three minutes on the eliptical plus some rotator cuff stuff

SS:
Scott Press: 5lbsx15/5lbsx12/10lbsx10/15lbsx8
Lat Raises: 5lbsx15/5lbsx12/10lbsx10/15lbsx8
---------------
DB Shrugs: 30lbsx15/40lbsx12/50lbsx10/55lbsx8
---------------
SS:
Rev EZ Bar Curls: 25lbsx15/30lbsx12/40lbsx10/50lbsx8
Tick Tocks: 20lbsx15/25lbsx12/25lbsx10/30lbsx8
---------------
Hanging Leg Raises: BWx15/10lbsx15
Weighted Crunches: 45lbsx15/45lbsx15

Thoughts: Finished with this routine... I'm planning on some time off (about a week) but will do some cardio.

One thing I learned from this routine is I'm stronger than I think I am. My bench (I know, not the best indicator of strength) finished like this on the high rep: 45lbsx15/65lbsx12/105lbsx10/160lbx6. On the 5x5 I was doing 80 pounds and on the low rep/heavy weight 70lbsx8/90lbsx8 and 160lbsx8... leads me to believe I can push a heavier bench press.

Overall, I'm pleased and am planning on a Big Three type routine next.

t

yadmit
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Post by yadmit » Sat Jun 10, 2006 8:51 pm

Standard Cardio

Total Time: 33 minutes
Warm Up: Three minutes
Cardio: 27 minutes
Cool Down: Three minutes

HR: about 140bpm

Cardio again tomorrow...

t

yadmit
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Post by yadmit » Sun Jun 11, 2006 12:19 pm

Standard Cardio

Total Time: 33 minutes on the mini-trampoline
Warm Up: Three minutes
Cardio: 27 minutes
Cool Down: Three minutes

HR: about 140bpm

Cardio again tomorrow at the gym... but I'm also getting an assessment done, too, so I may drop the cardio tomorrow.

t

yadmit
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Post by yadmit » Mon Jun 12, 2006 11:10 am

So I haven't had an assessment done at the gym since October. Not really surprised by the results.

My cardio test was about the same. Which is good. I was pleased with that.

My bf% went up about two percent. Not really surprised by that... winter and all... It's now at 21.8%

Fat Weight: 43lbs
Lean Weight: 156lbs
Water%: 58.8% or 53.4 litres.
Current Weight: 200lbs

Relatively pleased, but would like to lower the bf% (who wouldn't?). Some work ahead and I think I can do it.

t

yadmit
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Post by yadmit » Mon Jun 12, 2006 2:22 pm

Forgot to add a few things from the assessment:

RHR: 91bpm (apparently I need to calm down)
Blood Pressure: 121/71
Flexibility: 36cm
Grip Strength: Right Hand: 65
Left Hand: 60

yadmit
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Post by yadmit » Wed Jun 14, 2006 10:01 am

Standard Cardio

32 minutes on the bike
10 minutes on the rower

Heart rate: dunno, fast...
Calories burnt: More than sitting on the couch.

t


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