yadmit's journal

Log workouts, diet, goals, and personal bests

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yadmit
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Cardio

Post by yadmit » Sat Dec 30, 2006 1:04 pm

HITT:

Did this on the mini-trampoline

Warm Up: Five minutes
High Intervals: 8x30 seconds
Cool Down: Five minutes
HR: 156bpm
Total Time: 24:30

t


yadmit
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More Cardio

Post by yadmit » Sun Dec 31, 2006 12:36 pm

HITT:

Did this on the mini-trampoline

Warm Up: Five minutes
High Intervals: 6x60 seconds
Low Intervals: 5x60 seconds
Cool Down: Five minutes
Total Time: 21:00

t

yadmit
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Odds and Ends Day

Post by yadmit » Mon Jan 01, 2007 2:04 pm

Odds and Ends Day:

Start: 11:16am
Finish: 11:55am

Warm Up: Three minutes on the mini-trampoline

Deadlifts (1RM): 135x8/205x2/255x1/285x1/305x1/325x1/215x5/165x5
T-Bar Rows: 75x10/100x8/125x6/150x2

Thoughts: I tossed the planned set of movements today. This is the best I've done on the DL and to be honest, if I had a longer weight bar, I would have tried 350. I just plain ran out of room on it. I don't have enough heavy plates at home. 325 was a challenge, but I got it off the floor!

t

yadmit
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Post by yadmit » Tue Jan 02, 2007 11:19 am

Week Five - Day Two - Legs

Start: 7:48am
Finish: 8:46am

Warm Up: Three minutes on the Concept II Rower

SS:
Sissy Squats: 10x12/15x10/20x8/25x6
Front Squats: 60x12/85x10/105x8/125x6
Lunges: 10x12/15x10/20x8/25x6
--------------------------------------
Seated Calf Raises: 90lbsx20x3 sets
Standing Calf Raises: 90lbsx20x3 sets

Thoughts: Followed this with some stretching which felt pretty darned good. Upped the weight on the Lunges and Sissy Squats. I'll stay with the weight on the Front Squats for now.

t

yadmit
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Post by yadmit » Wed Jan 03, 2007 11:18 am

Week Five - Day Three - Arms

Start: 7:50am
Finish: 8:42am

Warm Up: Three minutes on the Concept II Rower

SS:
EZ Bar Curls: 35x12/40x10/55x8/60x6
OH Tricep Ext: 35x12/40x10/55x8/60x6
-------------------------------------
SS:
Hammer Curls: 12x12/15x10/20x8/25x5
Tricep Rope PD: 22.04x12/27.55x10/33.06x8/38.58x6
-------------------------------------
Rope Wrist Curls: 5lbx3x3 sets
Tick Tocks: 20lbsx20x3 sets

Thoughts: Good today. I have noticed there isn't the BIG SWEAT with this routine.. for the most part, anyway. One more week left of it.

The forearms burn as I upped the weight on both the Wrist Curls and the Tick Tocks.

t


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Post by yadmit » Fri Jan 05, 2007 11:27 am

Week Five - Day Four - Freestyle

Start: 7:50am
Finish: 8:59am

Warm Up: Three minutes on the Concept II

Front Squats: 65x12/90x10/110x8/130x6
BB OH Press: 60x12/65x10/70x8/75x4
BO BB Rows: 70x12/80x10/100x8/120x6
BB Bench: 45x12/95x10/135x8/155x5
BB SLDL: 115x12/130x10/155x8/175x6

Thoughts: I lied... I said I wasn't going to add any more weight to the Front Squats. Well, I did. I must still be feeling a bit of soreness from the sprained wrist this summer, though. I could feel some tension there.

The Press was a challenge. But I liked this weight. My right tricep was really tired and I was afraid at one point my arm was just going to give up.

Rows were good. Dare I say almost easy?

Bench was good, but the triceps were pretty tired.

I also upped the SLDL.

All in all, good.

t

yadmit
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Post by yadmit » Sun Jan 07, 2007 12:27 pm

Cardio:

Did this on the mini-trampoline today.

Warm Up: Three minutes
Cardio: 27 minutes
Cool Down: Three minutes
HR: about 148bpm

Thoughts: Did some stretching afterward. Felt good today and hit 'the zone.'

t

yadmit
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Post by yadmit » Mon Jan 08, 2007 11:44 am

Week Six - Day One - Chest/Back/Shoulders

Start: 7:54am
Finish: 8:56am

Warm Up: Three minutes on the Concept II

Parallel Bar Dips: 12/10/6/4
Flat DB Flyes: 15x12/20x10/25x8/30x6
Lat Pulldowns: 60x12/80x10/100x8/120x6
Hyperextensions: 12x12/20x10/25x8/30x6
BB OH Press: 50x12/60x10/70x8/75x5
Lat Raises: 8x12/12x10/15x8/20x4

Thoughts: Pleased with the Dips. Upped the second last set of reps. Will get better. I did leave a two minute rest between sets. Every other movement had a 90 second rest.

Overall, good.

t

yadmit
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Post by yadmit » Thu Jan 11, 2007 12:31 pm

I had a moment of vanity (I think we all do). More in a moment.

Week Six - Day Three - Arms

Start: 7:53am
Finish: 8:46am

Warm Up: Three minutes on the Concept II

SS:
EZ Bar Curls: 40x12/45x10/60x8/65x4
OH Tricep Xtns: 40x12/45x10/60x8/65x6
--------------------------------------
SS:
Hammer Curls: 12x12/15x10/20x7/25x3
Tricep Rope Pushdowns: 27.55lbsx12/33.06lbsx10/38.58lbsx8/44.09lbsx6
--------------------------------------
Rope Wrist Curls: 5lbsx3x3
Tick Tocks: 20lbsx20x3

Thoughts: I tried to keep rests to about 90 seconds. I had a good forearm burn by the time I was done. Upped the EZ Bar Curls and the OH Xtns along with the Rope Pushdowns. Struggled with the Hammer Curls. My bis were fried.

Here's the moment of vanity. Here talk of the 'pump' every now and again. So, I thought I'd check. Grabbed the tape measure and quickly measured my biceps. Normally about 14.5" or so... after the arm workout, 15" or so. The forearms are normally 11.5" or so, after the workout, 12.5"!

Gotta love the pump.

t

yadmit
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Post by yadmit » Fri Jan 12, 2007 12:37 pm

Week Six - Day Four - Free

Start: 7:50am
Finish: 8:45am

Warm Up: Three minutes on the treadmill.

BB Bench: 45lbsx12/95x10/135x8/155x6
BO BB Rows: 70x12/80x10/100x8/120x6
BB OH Press: 50x12/60x10/70x8/75x6
Seated Calf Raises: 90lbsx20x3
BW Calf Raises: 20x3

Thoughts: I dropped main leg movements planned for today as I think I pulled a muscle in my thigh. Joy.

This is the last day of this routine. Starting a new one in about seven days or so.

I'm getting an assessment done at the gym on Monday. We'll what that has in store for me.

t

yadmit
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Post by yadmit » Sun Jan 14, 2007 1:25 pm

Cardio on the mini-trampoline
Warm Up: Two minutes
Cardio: 28 minutes
Cool Down: Two minutes
Total Time: 32 minutes

Ten minutes of stretching followed.

t

yadmit
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Post by yadmit » Mon Jan 15, 2007 12:44 pm

Gym Assessment/Cardio

Assessment:

The numbers in () are from November 27th:

Weight: (198) 200
Height: (71") 71"
BP: (123/77) 133/76
Resting HR: (90) 93
Lean Weight: (158) 160lbs
Fat Weight: (39) 40
Body Fat: (20.2) 20.0%
Flexibility: (37cm) 36cm
Grip Strength: (R-62/L-56) R-65/L-59

Pleased with the results.

Cardio:

Concept II
Warm Up: Two minutes
Cardio: Thirty minutes
Cool Down: Two minutes
Calories: 330
Heart Rate: approx 114bpm


t

yadmit
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Post by yadmit » Mon Jan 22, 2007 11:27 am

Week One - Day One - Light Day

Start: 7:53am
Finish: 8:49am

Leg Raises: 3x12
Bicycles: 3x12

DB Bench: 15x5/20x5/30x5/40x5/45x5
Seated Cable Rows: 60x5/70x5/80x5/100x5/120x5
Front Squats: 45x5/55x5/75x5/95x5/125x5
BB SLDL: 95x5/115x5/145x5/165x5/185x5
EZ Bar 21s: 35x21x2

Thoughts: I did ten minutes of stretching afterwards. It was good to get back today.

I dropped a set of 21s as I felt my arms might fall off. This would severly impede me ever doing those again. I also skipped the Weighted Crunches to do more stretching.

I can up the DB Bench on Light Day along with the Rows.

t

yadmit
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Post by yadmit » Wed Jan 24, 2007 11:59 am

Week One - Day Two - Medium Day

Start: 7:49am
Finish: 8:55am

Crunches: 12/12/12
Frog Crunches: 12/12/12

DB Bench Press: 25x5/35x5/45x5/50x5/55x5
Seated Cable Rows: 70x5/90x5/110x5/130x5/160x5
Front Squats: 55x5/80x5/100x5/120x5/145x5
BB Good Mornings: 45x5/55x5/65x5/75x5/95x5
Rope Wrist Curls: 5lbsx3x3
Seated Calf Raises: 90x20x3

Thoughts: Followed with some light stretching. Heavy Day should be interesting. I think I may switch to Hack Squats instead of Front Squats if I'm gonna go heavier.

t

yadmit
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Post by yadmit » Fri Jan 26, 2007 11:26 am

Week One - Day Three - Heavy Day

Start: 7:46am
Finish: 8:52am

Hanging Leg Raises: 12x3
Bicycles: 12x3

BB Bench Press: 55x5/95x5/135x5/155x5/165 x4
Seated Cable Rows: 80x5/110x5/130x5/160x5/19 0x4
Hack Squats: 65x5/95x5/115x5/120x5/125 x5
DB SLDL: 30x5/40x5/50x5/60x5/65x5
Calf Raises: 20x3

Thoughts: I did five minutes of stretching afterwards.

I switched to Hack Squats from Front Squats as I'm not sure I can clean enough weight to make it matter on Heavy Day.

Did BB Bench instead of DB Bench for the fun of it.

I felt a little pinch in my right shoulder during the Rows. I'll keep this weight and keep an eye on the shoulder. This has sorta been ongoing. May get it checked out by the doc.

As an aside. I purchased a foam roller the other day in an effort to eliminate a knot in my shoulder. I rolled around on it for about five or six minutes last night. Seemed to have done the trick for now. I will continue with it in the hopes to eliminate it totally.

t


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