yadmit's journal

Log workouts, diet, goals, and personal bests

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yadmit
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Post by yadmit » Tue Apr 18, 2006 10:34 am

No better way to start a new routine than with leg day....

Start: 8:03am
Finish: 8:50am

Warm Up: Three minutes on the recumbent bike

Smith Squats: 40lbsx15/50lbsx12/50lbsx10/60lbsx8
BB SLDL: 45lbsx15/55lbsx12/65lbsx10/75lbsx8
Split Squats: 15/12/10/18 all by body weight
BW Calf Raises: 15/15/15 (five second pause at the top)

Weighted Crunch: 40lbsx20/40lbsx20
Oblique V-Ups: 10/10 each side twice

Thoughts: Whew.. this was the first workout after a four or five day break... felt real good... I was exhausted when it was all done.

t


yadmit
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Post by yadmit » Wed Apr 19, 2006 10:32 am

Start: 8:04am
Finish: 8:55am

Warm Up: Three minutes on the treadmill

Seated Machine Row: 50lbsx15/60lbsx12/70lbsx10/100lbsx8
Wide Grip Lat PD: 50lbsx15/70lbsx12/90lbsx10/110lbsx8
Bent Over BB Rows: 45lbsx15/45lbsx12/50lbsx10/55lbsx8
Supine Rows: BWx5/10lbsx5/10lbsx4/10lbsx3
BB Close Grip BP: 45lbsx15/55lbsx12/65lbsx10/70lbsx8
Bench Dips: 10/12/10/8

Planking: 60 seconds/30 seconds

Thoughts: Good today. Like this change in routine. The wacky numbers in the dips came from the first set having my hands too close together. The next three sets I adjusted to a wider grip and completed the goal.

t

yadmit
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Post by yadmit » Thu Apr 20, 2006 10:27 am

Start: 8:03am
Finish: 8:50am

Warm Up: Three minutes on the recumbent bike/Rotator cuff stuff

BB Bench Press: 45lbsx15/55lbsx12/80lbsx10/100lbsx8
----------------------------------------------------
SS:
Push Ups: 15/12/10/8
Decline DB Flyes: 10lbsx15/10lbsx12/12lbsx10/12lbsx8
----------------------------------------------------
SS:
DB Curls: 10lbsx15/12/10/8
DB Hammer Curls: 10lbsx15/12/10/8
----------------------------------------------------
Leg Raises: 12x2
Lying Side Leg Raises: 12x2

Thoughts: Heavy on the curls. Start lighter next time. I did complete the targeted reps, but may have put some stress on my shoulders. Go heavier on the Bench Press.

t

yadmit
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Post by yadmit » Fri Apr 21, 2006 2:24 pm

Start: 9:07am
Finish: 9:45am

Warm Up: Three minutes on the treadmill/internal & external rotations

SS:
OH DB Press: 5lbsx15/5lbsx12/8lbsx10/8lbsx8
DB Front Raises: 5lbsx15/5lbsx12/8lbsx10/8lbsx8
-------------------------------------------------
BB Shrugs: 45lbsx15/55lbsx15/65lbsx10/75lbsx10
Smith Calf Raises: 80lbsx20x3
Ball Tilts: 10x2

Thoughts: This was quick, but I needed to get there, if you know what I mean.

t

yadmit
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Post by yadmit » Mon Apr 24, 2006 10:57 am

Start: 8:13am
Finish: 9:05am
Warm Up: Three minutes on the eliptical

Sissy Squats: BWx15/BWx12/10lbsx10/10lbsx8
DB SLDL: 20lbsx15/25lbsx12/30lbsx10/40lbsx8
Lunges: BWx15/12/10/8
Calf Raise on Leg Press: 200lbsx25/15/15

Weighted Crunches: 40lbsx20/20
OB V-Ups: 10/10

Thoughts: Good work for legs with this high rep thingy. Legs were spent after the sissy squats. Lunge work was quite challenging. Hate lunges.

t


yadmit
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Post by yadmit » Tue Apr 25, 2006 10:33 am

Start: 8:06am
Finish: 9:00am (approx)

Warm Up: Three minutes on the eliptical

One Arm DB Rows: 20lbsx15/25lbsx12/30lbsx10/40lbsx8
BTN Lat Pulldowns: 60lbsx15/70lbsx12/80lbsx10/100lbsx8
Pull Ups: 5/3/3/2
Ball Xtns (hands at ears): 15/12/10/8
------------------------------------------------------
SS:
Skulls: 25lbsx15/12/10/8
Standing OH Tri Xtns: 25lbsx15/12/10/8
------------------------------------------------------
Ball Tilts: 10x2
Stomach Vacs: 2 x 60 seconds

Thoughts: I was going to do some planking, but the triceps were burnt... those pullups are a challenge... whew...

t

yadmit
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Post by yadmit » Wed Apr 26, 2006 10:45 am

Eliptical Trainer
Warm Up: Two minutes
Cool Down: Three minutes
Total Time: 35 minutes
Calories: 200
Distance: 1.2
Avg HR: 159.2bpm

I'm spent.

t

yadmit
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Post by yadmit » Thu Apr 27, 2006 10:21 am

Start: 8:03am
Finish: 8:54am

Warm Up: Three minutes on the eliptical/Rotator cuff stuff

Tri-Set:
Flat DB Press:10lbsx15/20lbsx12/25lbsx10/30lbsx8
Decline Flyes: 10lbsx15/10lbsx12/10lbsx10/10lbsx8
Push Ups: 15/12/10/8
--------------------------------------------------
SS:
Incline DB Curls: 5lbsx15/5lbsx12/10lbsx10/15lbsx8
Lying DB Curls: 5lbsx15/5lbsx12/10lbsx10/15lbsx8
--------------------------------------------------
Leg Raises: 15/15
Lying Side Leg Raises: 15/15

Thoughts: Decided to super set everything today. Good burn. Started the Lying DB Curls on a flat bench, but it felt awkward so I moved to an incline.

t

yadmit
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Post by yadmit » Fri Apr 28, 2006 10:47 am

Start: 8:10am
Finish: 9:00am

Warm Up: Three minutes on the eliptical/rotator cuff stuff

SS:
Scott Press: 5lbx15/5lbsx12/8lbsx10/8lbsx8
Lat Raises: 5lbx15/5lbsx12/8lbsx10/8lbsx8
-------------------------------------------
DB Shrugs: 25lbsx15/35lbsx12/40lbsx10/55lbsx8
Rev EZ Bar Curls: 25lbsx15/30lbsx12/30lbsx10/30lbsx8
Smith Calf Raises: 80lbsx20/90lbsx20/100lbsx15
Opposite Arm/Leg Lift: 10x2

Thoughts: Felt good today. Not feeling overly spent, but tired just the same.

t

yadmit
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Post by yadmit » Mon May 01, 2006 10:52 am

Start: 8:10am
Finish: 9:02am

Warm Up: Three minutes on the treadmill

DB Squats: 20lbsx15/25lbsx12/30lbsx10/45lbsx8
BB SLDL: 45lbsx15/65lbsx12/75lbsx10/95lbsx8
Split Squats: 15/12/10/8xBW
Calf Raise: BWx15x3 with a five second hold at the top
Weighted Crunch: 45lbsx20x2

Thoughts: Changed the smith squats to DB Squats... addded weight to the SLDL.

t

yadmit
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Post by yadmit » Tue May 02, 2006 10:36 am

Start: 8:10am
Finish: 9:03am

Warm Up: Three minutes on the eliptical

Seated Cable Rows: 50lbsx15/60lbsx12/80lbsx10/110lbsx8
Wide Grip Lat Pulldowns: 60lbsx15/70lbsx12/90lbsx10/120lbsx8*
Bent Over BB Rows: 45lbsx15/50lbsx12/60lbsx10/70lbsx8
Supine Rows: BWx5/10lbsx4/10lbsx4/10lbsx3
Bench Dips: 15/12/10lbsx10/10lbsx8
BB CG Bench Press: 45lbsx15/45lbsx12/55lbsx10/70lbsx8**
Ball Tilts: 10/10

Thoughts: *may have lost some for on this movement. I will stick with this weight and be careful.

** last time I did this pair, I did the dips second... the swap made the presses pretty challenging.

Good tricep burn.

t

yadmit
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Post by yadmit » Wed May 03, 2006 10:14 am

Did tomorrows workout today as I have an eye appointment.. tomorrow will be an off day...

Start: 7:51am
Finish: 8:46am

Warm Up: three minutes on the eliptical - rotator cuff stuff

BB Bench: 45lbsx15/60lbsx12/90lbsx10/115lbsx8
Push Ups: 15/12/10/8
Decline DB Flyes: 10lbsx15/12lbsx12/15lbsx10/20lbsx8

SS:
DB Curls: 5lbsx15/8lbsx12/10lbsx10/12lbsx8
Hammer Curls: 5lbsx15/8lbsx12/10lbsx10/12lbsx8

Leg Raises: 15x2
Lying Side Leg Raises: 15x2

Thoughts: Up the weight on the bench. Better weights this time on the curls. Started too heavy last time. I am pleased with the bench today. I'm still kinda figuring the proper weight, but I think I'm close. I'll add five pounds next time.

t

yadmit
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Post by yadmit » Fri May 05, 2006 10:23 am

Start: 8:05am
Finish: 8:59am

Warm Up: Three minutes on the treadmill

OH Machine Press: 25lbsx15/30lbsx12/35lbsx10/60lbsx8
-----------------------------------------------------
SS:
OH DB Press: 5lbsx15/8lbsx12/8lbsx10/10lbsx8
DB Front Raises: 5lbsx15/8lbsx12/8lbsx10/10lbsx8
-----------------------------------------------------
BB Shrugs: 45lbsx15/55lbsx12/75lbsx10/95lbsx10
Ball Tilts: 10/10
Side Plank: Right Side - two by 45 seconds/Left Side - two by 45 seconds

Thoughts: Good burn on the shoulders, but I always feel as though I could have done more when I'm finished... added the machine presses for fun.

t

yadmit
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Post by yadmit » Mon May 08, 2006 10:35 am

I love leg day... call me sick...

Start: 8:01am
Finish: 8:55am

Warm Up: Three minutes on the treadmill

Sissy Squats: BWx15/BWx12/10lbsx10/25lbsx8
Lunges: BWx15/BWx12/10lbsx10/15lbsx8
DB SLDL: 30lbsx15/35lbsx12/40lbsx10/50lbsx8
Calf Raise On LP: 200lbsx25/200lbsx25/200lbsx16
Leg Press (for reps): 200lbsx25/12/10

Thoughts: I dropped abs today. As I was laying in the Leg Press finishing calves I was thinking how many reps of 200 pounds could I push... so, gave it a whirl... pleased with it... but my legs are jelly. Good sweat today.

Whew...

t

yadmit
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Post by yadmit » Tue May 09, 2006 10:18 am

Start: 8:01am
Finish: 8:56am

Warm Up: Three minutes on the eliptical

One Arm DB Rows: 20lbsx15/25lbsx12/35lbsx10/45lbsx8
BTN Lat Pulldowns: 60lbs15/70lbsx12/80lbsx10/100lbsx8
Seated Cable Rows (Full): 60lbsx15/80lbsx12/110lbsx10/130lbsx8
Ball Xtns: 15/12/10/8
Bench Dips (heels on ball): 15/12/10/8
Standing OH Extns: 25lbsx15/25lbsx12/25lbsx10/30lbsx8
Weighted Crunches: 45lbsx20x2

Thoughts: Overall, this seemed pretty good. Seemed to really feel it in the back today. Legs are sore from yesterday.

t


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