yadmit's journal

Log workouts, diet, goals, and personal bests

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yadmit
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Post by yadmit » Sat Jan 27, 2007 12:06 pm

Cardio - HIIT

Mini-trampoline

Warm Up: Five minutes
High Intervals: Six at one minute
Low Intervals: Five at one minute
Cool Down: Five minutes
Total Time: 21 minutes

Followed with some rolling around on the foam roller.

t


yadmit
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Post by yadmit » Sun Jan 28, 2007 12:59 pm

Deja Vu

Cardio - HIIT

Mini-trampoline

Warm Up: Five minutes
High Intervals: Six at one minute
Low Intervals: Five at one minute
Cool Down: Five minutes
Total Time: 21 minutes

Followed with some rolling around on the foam roller and some stretching.

t

yadmit
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Post by yadmit » Mon Jan 29, 2007 5:04 pm

Week Two - Day One - Light Day

Start: 12:06pm
Finish: 1:06pm

Warm Up: Three minutes on the Concept II

Parallel Bar Dips: 5/5/5/5/3
DB Bench Press: 15x5/20x5/30x5/40x5/45x5
Seated Cable Rows: 70x5/80x5/100x5/120x5/140x5
Front Squats: 45x5/55x5/75x5/95x5/125x5
BB SLDL: 95x5/115x5/145x5/165x5/195x5
EZ Bar 21's: 35x21/35x21

Thoughts: Busy gym at this time of day. Anyhoo, I followed this up with about ten minutes of stretching. I am very tired today as I am filling in for the morning guy. I still matched last weeks numbers and even added the Dips for fun. Lot of sweat today. And I took about 30 second rests.

t

yadmit
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Post by yadmit » Wed Jan 31, 2007 5:39 pm

Week Two - Day Two - Medium Day

Start: 12:49pm
Finish: 1:53pm

Frog Crunches: 12x3
Crunches: 12x3

Parallel Bar Dips: 5x5
DB Bench Press: 25x5/35x5/45x5/50x5/55x5
Seated Cable Rows: 80x5/110x5/130x5/150x5/180x5
Front Squats: 55x5/85x5/105x5/130x5/150x3
BB Good Mornings: 45x5/55x5/65x5/75x5/95x5

Thoughts: Tried to keep this to 60 second rest periods. It did vary a bit, particularly with the Squats as I was changing weights. My math sucks, so that set me back. Ha.

Other notes:

It wasn't the best form on the last rep of the Cable Rows. I decided not to hurt myself on the Front Squats, so I kept it to three reps. I may have been able to push out a fourth, but figured no point in getting hurt. I added the Dips again just for fun.

My right pec felt a little tight. That may have been from the Dips on Wednesday. Will see how it is on Friday. It doesn't hurt right now, so it may just be DOMS.

I dropped Rope Wrist Curls and Seated Calf Raises and opted for some extra time stretching.

Overall, good workout despite being very tired.

t

yadmit
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Post by yadmit » Fri Feb 02, 2007 4:53 pm

Week Two - Day Three - Heavy Day

Start: 12:21pm
Finish: 1:26pm

Hanging Leg Raises: 12x3
Bicycles: 12x3

BB Bench: 55x5/95x5/135x5/155x5/165x5
Seated Cable Rows: 90x5/120x5/150x5/170x5/190x5
Hack Squats: 65x5/95x5/115x5/120x5/125x5
DB SLDL: 30x5/40x5/50x5/60x5/65x5
Calf Raises: 20x3xBW

Thoughts: It's funny, I never feel really spent after heavy day. But at the time of the movements, I know I'm done and reached my limit of that particular exercise. I think it might have something to do with the longer rest periods. I take about 90 seconds to two minutes between sets.

I will up the Calf Raises to four sets of 20. I may even be a rebel and try Front Squats next Friday.

t


yadmit
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Post by yadmit » Sun Feb 04, 2007 11:55 am

Cardio on the mini-trampoline

Warm Up: Three minutes
Cardio: 30 minutes
Cool Down: three minutes
HR: Approx 144bpm

Followed with some stretching and foam roller for about ten minutes.

t

yadmit
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Post by yadmit » Mon Feb 05, 2007 11:42 am

Week Three - Day One - Light Day

Start: 7:45am
Finish: 8:48am

Bicycles: 12x3
Leg Raises: 12x3

Parallel Bar Dips: 5x5
DB Bench Press: 15x5/20x5/30x5/40x5/45x5
Seated Cable Rows: 70x5/80x5/100x5/120x5/140x5
Front Squats: 55x5/65x5/85x5/105x5/135x5
BB SLDL: 105x5/125x5/155x5/205x5/215x5
EZ Bar 21s: 35x21x2

Thoughts: Upped the Front Squats and the BB SLDLs. Pretty damned heavy on the DLs. Good sweat today, though.

Followed with ten minutes of stretching.

t

yadmit
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Post by yadmit » Tue Feb 06, 2007 11:11 am

Cardio on the Concept II

Warm Up: Two minutes
Rowing: 30 minutes
Cool Down: Two minutes
HR: Hit about 148 bpm
Calories: Approx 345

Followed with ten minutes of stretching.

t

yadmit
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Post by yadmit » Wed Feb 07, 2007 5:01 pm

Week Three - Day Three - Medium Day

Start: 12:35pm
Finish: 1:40pm

Hanging Leg Raises: 12x3
Frog Crunches: 12x3

Parallel Bar Dips: 5x5
DB Bench Press: 25x5/35x5/45x5/50x5/55x5
Seated Cable Rows: 80x5/110x5/130x5/150x5/180x5
Front Squats: 55x5/85x5/105x5/135x5/155x5
BB Good Mornings: 45x5/55x5/65x5/75x5/95x5
Rope Wrist Curls: 5lbsx3 - four sets

Thoughts: I'm still getting a pinching feeling in my right shoulder during the Seated Cable Rows. May switch to Bent Over Rows if this continues.

I followed this with five minutes of stretching. I'm beat.

t

yadmit
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Post by yadmit » Thu Feb 08, 2007 11:33 am

Cardio

On the eliptical
Warm Up: Two Minutes
Cardio: 30 minutes
Cool Down: Two minutes
HR: Approx 160bpm
Calories: Approx 230

Followed this with 30 minutes in the infrared sauna. Lost five pounds in there! Water weight, though. ha.

t

yadmit
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Post by yadmit » Fri Feb 09, 2007 11:23 am

Week Three - Day Three - Heavy Day

Start: 7:39am
Finish: 8:49am

Hanging Leg Raises: 12x3
Frog Crunches: 12x3

Front Squats: 55x5/95x5/115x5/145x5/160x5
BB Bench Press: 55x5/95x5/135x5/155x5/165x5
Seated Cable Rows: 90x5/120x5/150x5/170x5/190x5
DB SLDL: 30x5/40x5/50x5/60x5/65x5
Calf Raises: 20x4

Thoughts: Happy with my Front Squat. It was bugger cleaning that weight from the floor, so I think I'll stick with that wight for a while. Still got a pinch in my right shoulder with the Rows. I switched from the small handle to the cable curl handle. It made a bit of difference.

Stretched for about ten minutes afterwards.

This felt good today. I even received a few compliments!

t

yadmit
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Post by yadmit » Mon Feb 12, 2007 12:21 pm

Week Four - Day One - Light Day

Start: 8:00am
Finish: 8:57am

Leg Raises: 12x3
Bicycles: 12x3

DB Bench: 20x5/30x5/40x5/50x5
Seated Cable Rows: 70x5/80x5/100x5/120x5/140x5
Front Squats: 55x5/65x5/85x5/105x5/135x5
BB SLDL: 105x5/135x5/165x5/215x5/225x5
EZ Bar 21's: 35x21x2

Thoughts: Okay, I'm done with Seated Cable Rows. I love this movement, but until I can figure out why I get the pinching feeling in my shoulder, I'm gonna do a different back movement. I gave BO Rows a try (just a couple of reps) and the same with Seated Machine Rows. Both never seemed to aggravate the shoulder. I did try a different handle (cable with handles atattched) and it didn't let me do a trunk flexion at all. This made the weight feel that much heavier, too.

I also dropped Parallel Bar Dips as I feel these may be causing some undo stress on my shoulder.

I upped the SLDSs and the DB Bench.

Followed this thing with about seven minutes of stretching.

t

yadmit
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Post by yadmit » Tue Feb 13, 2007 11:29 am

Cardio on the bike

Warm Up: one minute
Cardio: 30 minutes
Cool Down: one minute
HR: 155bpm
Distance: 8.5 miles (yet the scenery never changed)
Calories Burned: 283
Watts: 160

Followed this with some stretching.

t

yadmit
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Post by yadmit » Wed Feb 14, 2007 11:28 am

Week Four - Day Two - Medium Day

Start: 7:53am
Finish: 8:55am

Frog Crunches: 12x3
Crunches: 12x3

DB Bench Press: 30x5/40x5/50x5/55x5/60x5
Lat Pulldowns: 80x5/100x5/120x5/140x5/160x5
Front Squats: 55x5/85x5/105x5/135x5/155x5
BB Good Mornings: 45x5/55x5/65x5/75x5/95x5
Rope Wrist Curls: 5lbsx3x4
Seated Calf Raises: 90lbsx20x4

Thoughts: No pinching of the shoulder with the Lat Pulldowns.

Good weight on the Front Squats.

About 60 second rest periods.

I finished with about five minutes of stretching.

I received my copy of "The New Rules Of Lifting" last night. Will get into that. Finished "Your Body Revival" last night. Good stuff. Straight forward and no nonsense.

t

yadmit
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Post by yadmit » Thu Feb 15, 2007 11:10 am

Cardio

On the bike

Warm Up: Two minutes
Cardio: Thirty minutes
Cool Down: One minute
Calories: 285
HR: Approx 160bpm

I set the thing at 160 watts to start, but lowered it to 150. I apparently pedalled 8.5 miles.

Followed this with some stretching.

t


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