Start: 9:00am
Finish: 10:20am/10:40am
Warm Up: One Arm Alternatin Barbell Press 45lbsx50
Rest: 90 seconds
Tempo: 301
SS:
BO BB Rows: 95x8/100x8/110x8x2/115x7*
BB Inc. BP: 95x8/100x8/110x8x2/110x5*
----
Mixed Grip Chins: BWx6.5/BWx4x4
BB Push Press: 50x8/60x8/70x8/75x8/75x7**
----
Dips: BW-100lbsx8x2/BW-90lbsx8x2/BW-70lbsx7
DB Clean: 40(2-20s)x8x2/50(2-25s)x8x3
Ab Coaster: 15x3
Cardio:
HIIT on the spin bike followed the nasty above.
Warm Up: one minute
High: 30 seconds by six cycles
Low: 60 seconds by six cycles
Cool Down: three minutes
Thoughts: Weight this morning was 183.6 pounds. Up a tad, but that might have something to do with me being on holidays for the past week or so.
*started with heavier weights on the first couple of sets compared to last time
**form became questionable.
Overall, good today with a big sweat.
t
yadmit's journal
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
Hypertrophy III - B6
Start: 7:12am
Finish: 8:16am
Warm Up: Some step ups and bar squats
Heels Raised 1&1/4 Squats: 65x12x2/65x10/65x9*
SS:
BS DL: 45x12x4
Split GM: 50x12x4
Woodchop: 30x15x3
Thoughts: *Legs are a bit beat from the bike ride yesterday. That may explain the agony known as squats today. Despite that, I may lower the weight on this for next time. The form was getting a little iffy, too.
Big sweat today. This tough and humbling.
t
Finish: 8:16am
Warm Up: Some step ups and bar squats
Heels Raised 1&1/4 Squats: 65x12x2/65x10/65x9*
SS:
BS DL: 45x12x4
Split GM: 50x12x4
Woodchop: 30x15x3
Thoughts: *Legs are a bit beat from the bike ride yesterday. That may explain the agony known as squats today. Despite that, I may lower the weight on this for next time. The form was getting a little iffy, too.
Big sweat today. This tough and humbling.
t
Hypertrophy III - A7
Start: 7:16am
Finish: 8:35am
Warm Up: One Arm Alternating BB Press 45lbsx50
Rest: 120s
Tempo: 30X
SS:
BB BO Rows: 110x4/115x4/120x4/125x4/130x4/135x4*
BB Inc. BP: 110x4/110x4/125x4x4
----
Mixed Grip Chins: BWx4/BW+10x4x5**
BB Push Press: 85x4/95x4/105x4x2/110x4x2***
Swiss Ball Crunches: ****
Thoughts: *Feeling a slight twinge in my right shoulder. Form was pretty good, although maybe a bit of a cheat on the last couple of reps.
**Not as explosive as I would have liked to have been on the last couple of reps.
***Last rep was iffy... any more would have been BAD.
****These were tough today... dunno why.
Right shoulder has me a bit concerned. I'll keep an eye on it.
t
Finish: 8:35am
Warm Up: One Arm Alternating BB Press 45lbsx50
Rest: 120s
Tempo: 30X
SS:
BB BO Rows: 110x4/115x4/120x4/125x4/130x4/135x4*
BB Inc. BP: 110x4/110x4/125x4x4
----
Mixed Grip Chins: BWx4/BW+10x4x5**
BB Push Press: 85x4/95x4/105x4x2/110x4x2***
Swiss Ball Crunches: ****
Thoughts: *Feeling a slight twinge in my right shoulder. Form was pretty good, although maybe a bit of a cheat on the last couple of reps.
**Not as explosive as I would have liked to have been on the last couple of reps.
***Last rep was iffy... any more would have been BAD.
****These were tough today... dunno why.
Right shoulder has me a bit concerned. I'll keep an eye on it.
t
Hypertophy III - B7
Start: 7:18am
Finish: 8:37am
Warm Up: Five minutes on the treadmill
Rest: 90 seconds
Tempo: 301
Heels Raised 1&1/4 Squat: 65x8/75x8/80x8x2/85x8*
SS:
BS DL: 50x8x2/60x8/75x8/80x8
Split GM: 45x8x2/55x8/70x8/75x8**
Woodchop: 35x15x3
Thoughts:
*When I was done these, I couldn't rack the thing soon enough.. exhausted... but the quad pump felt good..!
**I took a moment when I was done.
Ugh.. today was tough, as one could tell by my T-shirt when I was done. Made it through despite being pretty beat up.
I upped ALL the weights.
Followed with eight minutes of stretching.
t
Finish: 8:37am
Warm Up: Five minutes on the treadmill
Rest: 90 seconds
Tempo: 301
Heels Raised 1&1/4 Squat: 65x8/75x8/80x8x2/85x8*
SS:
BS DL: 50x8x2/60x8/75x8/80x8
Split GM: 45x8x2/55x8/70x8/75x8**
Woodchop: 35x15x3
Thoughts:
*When I was done these, I couldn't rack the thing soon enough.. exhausted... but the quad pump felt good..!
**I took a moment when I was done.
Ugh.. today was tough, as one could tell by my T-shirt when I was done. Made it through despite being pretty beat up.
I upped ALL the weights.
Followed with eight minutes of stretching.
t
Hypertrophy III - A8 - AKA "This Ain't Getting Any Easi
Start: 7:16am
Finish: 8:28am
Warm Up: One Arm Alternating BB Press 45lbsx50
SS:
BB BO Row: 85x12x2/90x12/90x10*
BB Inc. BP: 95x12x3/95x8*
----
Mixed Grip Chins: BW-160x12/BW-140x12/BW-130x12/BW-110x10**
BB Push Press: 55x12x3/60x12
----
Dips: BW-110x12x4***
DB Clean: 40(2-20s)x12x4
Swiss Ball Crunches: 15x3
Thoughts:
A fellow this morning was walking by me at one point. He's pretty built.. he looked at me and said "it ain't gettin' any easier." True.
*Elbows feeling the burn.
**Brain shut off. Decided no more.
***Brain didn't shut off. Decided I could do them all. Thanks.
Followed with nine minutes of stretching and some foam roller.
Today was almost a write-off. About half a dozen times I thought of stopping altogether... I even wondered why I do this.
I made it through by shutting the brain off. No sense in it talking to me when I'm trying to work out.
t
Finish: 8:28am
Warm Up: One Arm Alternating BB Press 45lbsx50
SS:
BB BO Row: 85x12x2/90x12/90x10*
BB Inc. BP: 95x12x3/95x8*
----
Mixed Grip Chins: BW-160x12/BW-140x12/BW-130x12/BW-110x10**
BB Push Press: 55x12x3/60x12
----
Dips: BW-110x12x4***
DB Clean: 40(2-20s)x12x4
Swiss Ball Crunches: 15x3
Thoughts:
A fellow this morning was walking by me at one point. He's pretty built.. he looked at me and said "it ain't gettin' any easier." True.
*Elbows feeling the burn.
**Brain shut off. Decided no more.
***Brain didn't shut off. Decided I could do them all. Thanks.
Followed with nine minutes of stretching and some foam roller.
Today was almost a write-off. About half a dozen times I thought of stopping altogether... I even wondered why I do this.
I made it through by shutting the brain off. No sense in it talking to me when I'm trying to work out.
t
Hypertrophy III - B8
Start: 7:15am
Finish: 8:38am
Warm Up: Five minutes on the treadmill
Rest: 120s
Tempo: 30X
Heels Raised 1&1/4 Squat: 115x4/120x4x3/125x4x2
SS:
BS DL: 90x4/95x4x2/100x4/105x4/120x4*
Split GM: 85x4/90x4x2/95x4/100x4x2
Woodchop: 35x15x2/40x15
Thoughts: *almost lost my balance on the last couple of reps.
Good today. Don't quite get the pump I do with the high reps, but I'm still getting beat up pretty good.
Followed with six minutes of stretching.
Weight this morning was 181.1lbs.
t
Finish: 8:38am
Warm Up: Five minutes on the treadmill
Rest: 120s
Tempo: 30X
Heels Raised 1&1/4 Squat: 115x4/120x4x3/125x4x2
SS:
BS DL: 90x4/95x4x2/100x4/105x4/120x4*
Split GM: 85x4/90x4x2/95x4/100x4x2
Woodchop: 35x15x2/40x15
Thoughts: *almost lost my balance on the last couple of reps.
Good today. Don't quite get the pump I do with the high reps, but I'm still getting beat up pretty good.
Followed with six minutes of stretching.
Weight this morning was 181.1lbs.
t
Hypertrophy III - A9
Start: 7:15am
Finish: 8:43am
Warm Up: One Arm Alternating BB Press 45lbx50
Rest: 90 seconds
Tempo: 301
SS:
BO BB Row: 95x8/105x8/110x8x2/115x8*
BB Incline Bench Press: 95x8/105x8/110x8x2/115x8**
------
Mixed Grip Chin: 7.5/4.5/4/5/5***
BP Push Press: 50x8/60x8/70x8/75x8x2
------
Dips: BW-100x8/BW-90x8/BW-80x8/BW-70x8/BW-70x7
DB Clean: 50(2-25s)x8x5
Swiss Ball Crunch: 15x3
Thoughts:
*Tempo a little off and a bit of a cheat in there, too.
**Needed some extra back arch to get the last rep.
***Switched the grip for the 5th rep.
Nine minutes of stretching and foam roller followed. Felt good today and I upped some weights.
Fairly pleased with the chins.
t
Finish: 8:43am
Warm Up: One Arm Alternating BB Press 45lbx50
Rest: 90 seconds
Tempo: 301
SS:
BO BB Row: 95x8/105x8/110x8x2/115x8*
BB Incline Bench Press: 95x8/105x8/110x8x2/115x8**
------
Mixed Grip Chin: 7.5/4.5/4/5/5***
BP Push Press: 50x8/60x8/70x8/75x8x2
------
Dips: BW-100x8/BW-90x8/BW-80x8/BW-70x8/BW-70x7
DB Clean: 50(2-25s)x8x5
Swiss Ball Crunch: 15x3
Thoughts:
*Tempo a little off and a bit of a cheat in there, too.
**Needed some extra back arch to get the last rep.
***Switched the grip for the 5th rep.
Nine minutes of stretching and foam roller followed. Felt good today and I upped some weights.
Fairly pleased with the chins.
t
Hypertrophy III - B9
Start: 7:16am
Finish: 8:30am
Warm Up: Five minutes on the treadmill
Rest: 60 seconds
Tempo: 201
Heels Raised 1&1/4 Squat: 65x12x3/65x9
SS:
BS DL: 50x12x4*
Split GM: 50x12x4*
Woodchop: 40lbsx15x3
Thoughts: *rest periods were starting to approach 90 seconds... after I was done that superset, I took a moment to regain consciousness.
Followed this with eleven minutes of stretching.
This was likely the hardest day of all so far. I'm looking forward to a weekend away from the gym.
t
Finish: 8:30am
Warm Up: Five minutes on the treadmill
Rest: 60 seconds
Tempo: 201
Heels Raised 1&1/4 Squat: 65x12x3/65x9
SS:
BS DL: 50x12x4*
Split GM: 50x12x4*
Woodchop: 40lbsx15x3
Thoughts: *rest periods were starting to approach 90 seconds... after I was done that superset, I took a moment to regain consciousness.
Followed this with eleven minutes of stretching.
This was likely the hardest day of all so far. I'm looking forward to a weekend away from the gym.
t
Hypertrophy III - A10
Start: 7:16am
Finish: 8:37am
Warm Up: One Arm Alternating BB Press 45lbx50
Rest: 120s
Tempo: 30X
SS:
BO BB Rows: 115x4/120x4/130x4/140x4x3
BB Inc. BP: 105x4/115x4/125x4/130x4x3
----
Mixed Grip Chin: BW+10x4/BW+15x4x4/BW+15x3
BB Push Press: 95x4/105x4x2/110x4x2*/110x3**
----
Swiss Ball Crunches: 15x3
Thoughts:
*Getting iffy.
**Decided not to try a fourth.
About five minutes of stretching. Good today, played it safe with the Push Press, though.
I'm keeping an eye open for signs of overtraining since my head doesn't seem to be into it too much the last week or so.
t
Finish: 8:37am
Warm Up: One Arm Alternating BB Press 45lbx50
Rest: 120s
Tempo: 30X
SS:
BO BB Rows: 115x4/120x4/130x4/140x4x3
BB Inc. BP: 105x4/115x4/125x4/130x4x3
----
Mixed Grip Chin: BW+10x4/BW+15x4x4/BW+15x3
BB Push Press: 95x4/105x4x2/110x4x2*/110x3**
----
Swiss Ball Crunches: 15x3
Thoughts:
*Getting iffy.
**Decided not to try a fourth.
About five minutes of stretching. Good today, played it safe with the Push Press, though.
I'm keeping an eye open for signs of overtraining since my head doesn't seem to be into it too much the last week or so.
t
Hypertrophy III - B10
Start: 7:12am
Finish: 8:32am
Warm Up: Five minutes on the treadmill
Rest: 90
Tempo: 301
Heels Raised 1&1/4 Squat: 65x8/85x8x4
SS:
BS DL: 55x8/60x8/75x8/80x8x2
Split GM: 50x8/55x8/70x8/75x8x2
Woodchop: 45x15x3
Thoughts: Followed this with about seven minutes of stretching and foam roller.
Tough again today. My legs were gorged after the squats.
Weight was 179.6lbs.
t
Finish: 8:32am
Warm Up: Five minutes on the treadmill
Rest: 90
Tempo: 301
Heels Raised 1&1/4 Squat: 65x8/85x8x4
SS:
BS DL: 55x8/60x8/75x8/80x8x2
Split GM: 50x8/55x8/70x8/75x8x2
Woodchop: 45x15x3
Thoughts: Followed this with about seven minutes of stretching and foam roller.
Tough again today. My legs were gorged after the squats.
Weight was 179.6lbs.
t
Body Comp Day
Decided to have this done as it's been a while.
The first numbers are from November 21st, 2007 and the second (in brackets) are from July 31st, 2008
Chest: 103cm (106)
Waist (Umbilicus): 92 (89)
Quad: 57 (57)
Calf: 38 (37)
BF%: 15.9 (14)
BFM: 28.61lbs (25.2)
LBM: 151.39lbs (154.8)
Weight: 180lbs (180)
I like what I see... if I'd stick to a better diet, I'd be doing much better.
t
The first numbers are from November 21st, 2007 and the second (in brackets) are from July 31st, 2008
Chest: 103cm (106)
Waist (Umbilicus): 92 (89)
Quad: 57 (57)
Calf: 38 (37)
BF%: 15.9 (14)
BFM: 28.61lbs (25.2)
LBM: 151.39lbs (154.8)
Weight: 180lbs (180)
I like what I see... if I'd stick to a better diet, I'd be doing much better.
t
The "My-Head-Just-Ain't-In-It" Workout
Hypertrophy III - A11
Start: 7:13am
Finish: 8:32am
Warm Up: One Arm Alternating BB Press 45lbsx50
SS:
BO BB Row: 85x12/90x12/95x12/95x10*
BB Inc. BP: 95x12x2/95x11*/95x7**
-----
Mixed Grip Lat PD: 60x12/80x12/100x12x2
BB Push Press: 55x12x2/60x12x2
-----
Dips: BW-130x12x4
DB Cleans: 40(2-20s)X12x4
-----
Swiss Ball Crunches: 15x3
Cardio: Ten minutes of intervals on the treadmill
Thoughts: *Made 12, but it was sloppy. Same sorta deal with the Rows. Reps were getting sloppy.
**Decided against trying another rep or two.
The inside of my elbow hurts. It feels like it's at the insertion at the bottom of the bicep. I may have hurt it with the chins last time.
Followed the cardio with five minutes of stretching.
My head is just not in it the last couple of workouts. I think I may dump this early, but I do only have three workouts left.
t
Start: 7:13am
Finish: 8:32am
Warm Up: One Arm Alternating BB Press 45lbsx50
SS:
BO BB Row: 85x12/90x12/95x12/95x10*
BB Inc. BP: 95x12x2/95x11*/95x7**
-----
Mixed Grip Lat PD: 60x12/80x12/100x12x2
BB Push Press: 55x12x2/60x12x2
-----
Dips: BW-130x12x4
DB Cleans: 40(2-20s)X12x4
-----
Swiss Ball Crunches: 15x3
Cardio: Ten minutes of intervals on the treadmill
Thoughts: *Made 12, but it was sloppy. Same sorta deal with the Rows. Reps were getting sloppy.
**Decided against trying another rep or two.
The inside of my elbow hurts. It feels like it's at the insertion at the bottom of the bicep. I may have hurt it with the chins last time.
Followed the cardio with five minutes of stretching.
My head is just not in it the last couple of workouts. I think I may dump this early, but I do only have three workouts left.
t
Hypertrophy III - B11 (did this yesterday)
Start: 8:11am
Finish: 9:30am
Warm Up: Five minutes on the treadmill
Rest: 120s
Tempo: 30X
Heels Raised 1&1/4 Squat: 115x4/120x4x2/125x4x2/130x4
SS:
BS DL: 95x4/100x4/105x4/110x4/120x4x2
Split GM: 85x4/95x4x2/100x4x2
Woodchop: 40x15x3
Thoughts: My head was in this more. Felt good.
I followed with a bit of stretching and foam roller.
Okay, I think I'm gonna bail on this. Ya, two more to go, but I am dealing with a couple of body pains (elbow & hamstring). I don't want to aggravate them any more than they already are.
I don't know what is going on with the hamstring, but it feels like it's being pulled tight the entire length of my leg. It did seem to go away, but I did a lot of walking this weekend and that may have brought it back.
I will be taking some time off now and will get back to it soon.
t
Start: 8:11am
Finish: 9:30am
Warm Up: Five minutes on the treadmill
Rest: 120s
Tempo: 30X
Heels Raised 1&1/4 Squat: 115x4/120x4x2/125x4x2/130x4
SS:
BS DL: 95x4/100x4/105x4/110x4/120x4x2
Split GM: 85x4/95x4x2/100x4x2
Woodchop: 40x15x3
Thoughts: My head was in this more. Felt good.
I followed with a bit of stretching and foam roller.
Okay, I think I'm gonna bail on this. Ya, two more to go, but I am dealing with a couple of body pains (elbow & hamstring). I don't want to aggravate them any more than they already are.
I don't know what is going on with the hamstring, but it feels like it's being pulled tight the entire length of my leg. It did seem to go away, but I did a lot of walking this weekend and that may have brought it back.
I will be taking some time off now and will get back to it soon.
t
Fiddlin' Around - One
Start: 7:24am
Finish: 8:34am
Warm Up: Five minutes on the treadmill and eight burpees
Farmer Walks: 120lbs(2-60s)x3 laps of the gym
BO BB Rows: 90x15/80x9/80x8
Alternating One Arm BB Press: 55x15x3
Medicine Ball Slams: 8.8lbsx15x3
Medicine Ball Squat Throws: 4.4lbsx15/8.8lbsx15x2
Medicine Ball Push Ups: (RH)15/(LH)15/(BH)9
Ball Toss/Catch on Swiss Ball: 4.4lbsx15x3
DB Crawls: 15x3
Planks: 45s/41s/30s
Thoughts: I followed with 12 minutes of stretching and foam roller afterward.
My weight this morning was 183.4. Apparently I enjoyed the pancake breakfast I attended a lot. :)
This little mess of stuff felt pretty good. I did change one movement for the rows as I felt there wasn't really anything devoted to the back.
t
Finish: 8:34am
Warm Up: Five minutes on the treadmill and eight burpees
Farmer Walks: 120lbs(2-60s)x3 laps of the gym
BO BB Rows: 90x15/80x9/80x8
Alternating One Arm BB Press: 55x15x3
Medicine Ball Slams: 8.8lbsx15x3
Medicine Ball Squat Throws: 4.4lbsx15/8.8lbsx15x2
Medicine Ball Push Ups: (RH)15/(LH)15/(BH)9
Ball Toss/Catch on Swiss Ball: 4.4lbsx15x3
DB Crawls: 15x3
Planks: 45s/41s/30s
Thoughts: I followed with 12 minutes of stretching and foam roller afterward.
My weight this morning was 183.4. Apparently I enjoyed the pancake breakfast I attended a lot. :)
This little mess of stuff felt pretty good. I did change one movement for the rows as I felt there wasn't really anything devoted to the back.
t
Fiddlin' Around - Two
Start: 7:19am
Finish: 8:24am
Warm Up: Five minutes on the treadmill
Waiter Walks: 25lbsx2 laps(LH)/25lbsx2 laps(RH)/25lbsx1(LH)/25x1(RH)
Chins: 9.5/2.5/3
Alternating One Arm BB Press: 55lbsx20x3
Medicine Ball Slams: 13.2lbsx15x3
Burpees: 10
Ball Toss/Catch: 4.4lbsx15x3
DB Crawls: 10lbsx15x3
Planks: 45s/35/37
Thoughts: I followed with ten minutes of stretching and foam roller.
I was going to do med ball throws against a wall, but wasn't sure where I could do them without breaking through the drywall. ha... the area I was going to use was being used by someone else.
t
Finish: 8:24am
Warm Up: Five minutes on the treadmill
Waiter Walks: 25lbsx2 laps(LH)/25lbsx2 laps(RH)/25lbsx1(LH)/25x1(RH)
Chins: 9.5/2.5/3
Alternating One Arm BB Press: 55lbsx20x3
Medicine Ball Slams: 13.2lbsx15x3
Burpees: 10
Ball Toss/Catch: 4.4lbsx15x3
DB Crawls: 10lbsx15x3
Planks: 45s/35/37
Thoughts: I followed with ten minutes of stretching and foam roller.
I was going to do med ball throws against a wall, but wasn't sure where I could do them without breaking through the drywall. ha... the area I was going to use was being used by someone else.
t
