November 4, 2008 Tuesday Quads / Calves
BB Front Squats: 1656 1855 2054 2152
Seated Calves: 13514 1908
Unilateral Leg Extensions: 5011 708
Standing Calves: 18010 2207
Running: 15 minutes / 1.5 miles
notes: Gradually adding weight to front squats, I’m starting to like them quite a bit
November 5, 2008 Running
running: 30 minutes / 3.0 miles
notes: had a good run.
November 6, 2008 Thursday Back / Hamstrings / Biceps
BB DL: 3151 3651 4051
Good Mornings: 1456 1554
Pullups: 453 453
DB Rows: 1204
Incline DB Curls: 308 355 bored.
notes: I am so sick of the gym. It doesn’t make a damn difference
November 8, 2008 Saturday Running
Running: 30 minutes / 3.0 miles
Sauna: 10 minutes
notes: good run.
November 9, 2008 Sunday Running
Running: 23 minutes / 2.3 miles
Sauna: 10 minutes
notes: Shins/Calves/Ankles getting sore.
November 10, 2008 Chest/Triceps
BB Decline: 2401 2701 2851 300X 2257
BB Flat: 1859 2055 2253
BB Incline: 13512 1558 1755
Ballistic BP: 6510
DB One Arm Press: 507
Dips: 456 45*6
Running: 15 minutes / 1.5 miles
Sauna: 12 minutes
Notes: Going to rotate what I do first for about a month. Next week I’ll go Incline, Decline, Flat. Week after that, Flat, Incline, Decline. I’m going to get to 300 on SOME sort of press if it kills me.
November 11, 2008 Legs
BB Squats: 2751 2851 2251
BB Front Squats: 1852 2051 2251 NEW PR!
Unilateral Seated Calves: 4512 5510
DB Bench Squats: 7010 7510
Unilateral Standing Calf Press: 6010 10010
Running: 15 minutes / 1.5 miles
Sauna: 15 minutes
Notes: New PR on front squats. I’m focusing on them for the time being. Tried some unilateral calf work today, it went well.
November 13, 2008 Back / Biceps
Hammer Strength Rows (Palms Facing): 9010 1154 9010 7012
Pullups: 453 453 254 BW8
BB Rows: 13512 13512 13514
Trap-Bar Shrugs: 15516 20513
DB Standing curls: 4010
Sauna: 15 minutes
notes: Trying to get form down on BB rows. I still feel like they’re half as good as db rows though. You just can’t get the kind of contraction you can with DBs. Plus I can do more weight (combined) with DB rows. i.e. I can row 130 lbs of db on each side…I can NOT row 260 lbs with a BB even once. Took a day off from running, legs have been sore lately. I’m going to start doing the 50 pullups again to switch things up.
November 15, 2008 Running
Pose Running: 20 minutes / 2.0 miles
Sauna: 10 minutes
notes: Felt good. I was pressed for time though, so I only went for 2 miles. I think I’m getting used to the pose running FINALLY. Also, I’m weighing in at 186.
November 17, 2008 Chest / Triceps
BB Incline: 1954 1856 1757 1706
BB Decline: 2256 2453 2355
BB Flat: 1856 1956 2053…gassed.
Cable Flyes: 457 408 356
JM Presses: 1357 135*5
Running: 15 minutes / 1.5 miles
Sauna: 15 minutes
notes: WHOO. I’m liking this whole rotating exercises on chest day. I’m really loving it. Haven’t done much DB work, won’t do any next week either, but in 2 weeks I’ll add it back in. The incline & Decline must be doing something because doing flat 3rd the weights dropped massively. Really felt the cable flyes too.
November 18, 2008 Quads & Calves
BB Front Squats: 1852 2052 2301 NEW PR! 1852
Unilateral Seated Calves: 5512 6512
Unilateral Leg Extensions: 6010 807
Standing Calves: 16016 20010
Running: 15 minutes / 1.5 miles
Sauna: 15 minutes
notes: Good Quads session. Nothing spec-tac. Going to hit hamstrings thursday with deadlifting
November 21, 2008 Back & Biceps
BB DL: 3156 3652 4051
52 Pullups: 12, 10, 8,7,5,5,5
DB Rows: 1006 1005
DB Incline Lying Curls: 2516
Running: 15 minutes / 1.5 miles
Sauna: 15 minutes
notes: Good session, glad to be doing the 50 pullups again.
November 23, 2008 Sunday Run
Running: 20 minutes / 2.0 miles
Sauna: 15 minutes
notes: tired, didn’t get much sleep last night, Wendy slept over, then had to get up early to help a friend with some term paper.
November 24, 2008 Monday Chest / Triceps
BB Flat; 2255 2452 2253 2005 1856
BB Incline: 1754 1656 1557
BB Decline: 2256 2453 2256
Cable Pressing: 457 359
JM Presses: 1359 145*6
Running: 5 minutes / .5 miles
Sauna: 17 minutes
notes: This was my final chest / tricep day. Tomorrow’s the final leg day, then thanksgiving will be my final workout ever, back & biceps. I didn’t plan on breaking any records today, and I didn’t. Didn’t really feel like running either.
November 25, 2008 Legs
BB Squats: 2801 2901 2602
BB Front Squats: 1854 1754 1654
BB Calf Raises: 22515 27510
DB Bench Squats: 7510 8510
Unilateral Seated Calves: 5512 6510
Running: 5 minutes / .5 miles
Sauna: 15 minutes
notes: Final leg session ever. i was running for a while, but what’s the point. I have so much other stuff that running just seems ridiculous at this point. Final workout ever is on thanksgiving.
November 28, 2008 Friday Back & Biceps
53 Pullups (BW): 14,11,10,10,8
DB Rows: 1204 1104 1006
Hammer Strength Rows: 906
DB Shrugs: 8512 9010
Zottman Curls: 358 306
Cable Curls: 35*13
Running: 15 minutes / 1.5 miles
Sauna: 15 minutes
notes: I don’t like the hammer strength machine at this gym. The seat positioning is weird, and the grips are at an angle, so you can’t do TRUE palms facing down, or TRUE palms facing in. Makes it impossible to really get a squeeze at the peak.
Also, for those that haven’t tried Zottman curls, I highly recommend them. I’m not big on direct bicep work since I do plenty of rowing, pullups, and of course deadlifting. Here is a link on how to do Zottman’s. I absolutely love them. I have disproportionately large biceps and forearms (again probably mainly due to previously mentioned exercises), but I fully believe Zottman’s do help.
December 1, 2008 Chest, Triceps, Shoulders
BB Decline: 2259 2457 2653
BB Flat: 18510 2053 (hit rack with bar. HATE that) 2253
BB Incline: 1558 1753 1853
Cable Flyes: 457 47
DB One-Armed Flat: 508
JMs: 1458 1554
BB Seated Military Presses: 95*9
Running: 15 minutes / 1.5 miles
Sauna: 15 minutes
notes: First off, I completed this workout in record time, I was in the gym a total of 65 minutes. I took like 30 seconds between sets. I’m liking the cycling of BB exercises. It may hamper progress on my flat bench, but it’s definitely helping out my other BB bench work.
Also, for anyone who hasn’t tried one arm benching with dumbbells here is a link of someone doing it, inclined. I usually leave my off hand on my stomach or touching my chest so I can feel the muscle contraction of the pec that’s working. It’s absolute murder. I’m planning an all one armed DB workout after this next cycle of BB benching, assuming I haven’t murdered myself by then. Also did a rare set of direct shoulder work today.
December 2, 2008 Quads & Calves
BB Front Squats: 135: 5x55
BB Calf Raises: 24515 24511
Leg Extensions: 100*20
Sauna: 15 minutes
notes: These quad & calf workouts feel pointless. I need to add something besides front squads & leg extensions for my quads. The dumbbell bench squats that I do are basically DB Front Squats, so I may start doing them on these days. Here is a link of someone doing BB Calf Raises. I definitely like them more than any machine I’ve come across for calves.
December 08, 2008 Chest/Triceps
BB Incline: 2053 1858 1856 1756
BB Decline: 2454 2355 2256
BB Flat: 1858 1955 2053
DB Flyes: 358 3010
DB One Arm Flat: 556
Dips: 454 256 254
Running: 10 minutes / 1.0 miles
Sauna: 10 minutes
notes: Definitely the most weight I’ve moved incline pressing over one workout ever. Couldn’t run as long as usual. Did a quick ab workout before running, and had to pick wendy up so I had to cut a few minutes off run. Feeling pretty crappy, still no job, money’s almost out, not sure what else I can sell for money.
December 09, 2008 Legs
BB Squats: 2252 2752 3101 (high for year) 2254 2452
BB Front Squats: 1554 1753
Seated Leg Curls: 1008 - hurt my knees. This machine sucks dick.
BB Calf Raises: 22514 22512
Running: 15 minutes / 1.5 miles
Sauna: 15 minutes
notes: I’m trying to cut down on the quaking and violent jerks that occur in my knees when squatting. Not sure what that’s about. It doesn’t hurt, but it’s really holding back the weight I’ve done in squatting this year. Rest of session was decent.