August 19, 2008 Quads/Calves
BB Hacks: 2752 31581 3351
BB Calf Raises: 22514 22514
Plate Loaded Leg Extensions (Unilateral): 706 4510
Running: 30 minutes / 3.35 miles
notes: A rare summer leg-day for me. Kept it brief, again on account of the basketball I’m playing. My BB Hack hasn’t really trailed off. In early may before I started balling for the summer I got 350 as a PR, not really far off that at all right now, so I’m happy. Also I’m really feeling the BB Calf raises. I love how my calves contract at the top.
August 20, 2008 Running
Running: 1 hour / 6.7 miles
notes: Good run!
August 21, 2008 Back / Biceps
Pullups: 355,4,4 255,4,4
BB Rows: 13515 14510 15510
Cable Rows: 12010 13010
Trap Bar Shrugs: 2307
Cable Curls: 50*12
notes: Felt a bit lethargic here. I think all the running & basketball is wearing me down. This is actually what I was hoping for this week. Just wanted to see how much I can take!
August 22, 2008 Basketball
Basketball: 2 hours
notes: uht oh. I was playing ball and i was going for a rebound with my arm fully extended straight out in front of me…someone going from my left to right hit my lower arm. Someone going from my right to my left hit my upper arm. They glanced off each other hard enough to knock each other down, and my arm was like a fulcrum between them. I heard 2 quick pops and my elbow felt like it had just been sledgehammered. I couldn’t flex it below the elbow at all, I couldn’t feel a thing. Over the next 20 minutes feeling returned, although it still hurt like a bitch, and eventually I could bend it again, but couldn’t straighten it all the way. I’ll give it a day or two and see how it feels. For a second I thought I dislocated it, but I think it’s ok
August 24, 2008 Sunday Basketball
Basketball: 1.5 hours
notes: Elbow still hurts. I took a couple soft shots without really straightening my elbow all the way on them, and those were fine. Whenever I took a shot that straightened my elbow all the way though…yowza. Hurt big time. Probably should’ve rested it, but I can’t resists the lure of basketball
August 26, 2008 Tuesday Chest / Triceps
BB Flat: 18513 18512 17512
DB Incline: 6512
BB 15 degree Decline: 15515 16512
Hammer Strength Incline: 12012 10010
Running: 11 minutes: 1.21 miles
Basketball: 2.5 hours
notes: Elbow still a little balky. I had intended just to run, but tried a few test bench sets. When I locked out hard at the top of a warmup set at 135 I heard another pop in my elbow…and it actually felt a little better. It’s still sore though. Also my right forearm is incredibly sore, as is the base of my bicep near the insertion point near the elbow. Almost like I did a shitload of deadlifts the day before. I still had board presses to do, but my elbow was pretty sore so I stopped short today, then went for a brief run. I was totally gassed. I am NOT used to high rep sets of ANYTHING.
September 02, 2008 Chest / Triceps
Floor Press: 1855 2055 2255 2355 2405
DB Press: 805 855 905 954 854
Cable Flyes: 505 457 456 408 407
Pause Bench Press: 1355 1555 1755 1803 1803
Running: 15 minutes / 1.66 miles
notes: Elbow appears to be back to normal! Plus I have one more week of this current rotation on my chest before I switch to something more traditional! I have to get new insoles for my shoes…I feel like I’m running barefoot on cement with the ones I have now, I had to cut my run short, it hurt my knees, feet, and calves. not good times.
September 06, 2008 Saturday Back & Biceps
53 pullups: 25 lbs, 7,6,4 10 lbs: 7,6,4 BW: 7,7,5
DB Rows: 1204 1006
Chest Supported Rows: 9015
Cable curls: 5015
notes: Last workout at BU gym. Pullups were intense, really drained me. Legs still too sore to do any running. back at it tuesday, at a new gym!
September 09, 2008 Tuesday Chest, Triceps
DB Floor Press: 5518 6017 7012
DB Flat: 7012 6512 6012
Cable Flyes: 3812 3015 2517
Paused B.P.: 11514 11512 1153
notes: Taking a tour of new gyms…this was at ‘mike’s original’…mike was nice…the gym…not so much. Ratty depressing decor and the free weights were shoddy, and there was no cage, so I couldn’t do BB Floor pressing. So this was the final week of that program I was running, time for a new one next week!
September 11, 2008 Calves & Quads
BB Hack Squats; 3151 2754
Unilateral Leg Extensions: 7010 8010 1006
BB Calf Presses: 22518 27514 22520 22515
Seated Calf Presses: 4525 70*15
Running: 9 minutes / 1 mile
notes: Wanted to focus on calves today, so I did. First workout at Boston Sports Club…bombest gym ever. Love it there
September 13, 2008 Hamstrings, Back, and Biceps
Stiff-Legged Deadlifts: 3152 3355 3554 3652
BB Good Mornings: 1356 1356 1455 1555
BB Rows: 1557 1657 1757 1854
Standing DB Curls: 502 (r. elbow)
Cable Curls: 5010
notes: I LOVE THIS GYM. So many hot girls, like 10x as many as they had at BU. Plus the equipment is slightly better, and the atmosphere is so much better too. I feel so much stronger when I’m at BSC for some reason, like I’m just more in the mood to lift. Probably because of all the gorgeous girls in skin tight outfits. That usually does it
September 16, 2008 Chest, Triceps, Shoulders
BB Flat: 185812 2056 2254 2402
BB Decline: 1859 1956 2055 1857
BB Incline: 13512 1557 1655
Cable Crossovers: 457 505 604
Dips: 456 454 453 256
BB Close Grip Benching: 13510 1358 1356
BB Seated Military Presses: 956
DB Standing Laterals: 1510
notes: This was an odd session. My birthday was yesterday so I was up late. My diet wasn’t exactly great. Plus this is my first time benching at BSC. Their benches are “plusher” than what I’m used to. I like a good hard back to drive my shoulder blades into, can’t really do that here…or at least I haven’t figured out how yet. Also on the 240…I thought I was doing 235 but I had put a 10 on one side on accident. Overall a great session though. I love this gym.
September 18, 2008 Thursday Legs
BB Squats: 2752 2454 2255 2253
DB Lunges: 2510 3510 553
Kneeling Leg Curls: 904 meh…didn’t like machine
Seated Calves: 9015 9015
notes: Trying to think of something new for leg days. I’m liking DB lunges…I have to keep from over extending my front leg though or else it all goes to my quad instead of my ass which is where I want it to work.
September 20, 2008 Saturday Back/Biceps
50 Pullups: 258,6,6,5,5,4 105,6,5
DB Rows: 1204 1105 1057
Cable High Rows: 11015 15010
DB Shrugs: 8010 9010
DB Curls: 456 406
Cable Curls: 4010
Running: 9:40 / 1 mile
notes: Decent stuff. I need some new ideas for pullups. The running was done on my toes instead of heal to toe…my calves are killing me now.
September 22, 2008 Monday Chest/Triceps/Shoulders
BB Flat: 2251 2451 2551 270X 2252 1957
BB Incline: 15510 1658 1756
BB Decline: 18512 2057 2155
Dips: 456 454 454
Cable Crosses: 4512 509
DB Elbows Out Extensions: 4511 556
DB Seated Military Presses: 507
Notes: Nice session. Went for 270, kind of knew it’d be tough but I wanted to see what it felt like. I’ll try again next week. I
Would’ve ran but my calves are still toast from running on the balls of my feet on Saturday.
September 23, 2008 Quads & Shoulders
Leg Extensions: 10015 12012 1507 1806
DB Front Raises: 3010 358
Cable Laterals: 2012 2510
Steam Room: 15 minutes
notes: SHOULD’VE been quads & calves, but my cavles were so sore from the running on the balls my feet idea that I couldn’t work them. I could barely even walk today. I tried running like that because it seems to make my footfall much lighter, and keeps me lighter on my feet…but it wrecks your calves. Bad deal.
September 25, 2008 Hamstrings & Back
BB SLDL: 275: 5x5
DB Rows: 1204 1107
Chest Supported Rows: 908
Cables High Rows: 12020
DB Curls; 456 503
notes: wow…the 5x5 completely torched me. I rarely sweat very much, even when running. But that had it pouring off me. I only rested a few seconds between the final few sets. That may have done it. I’m thinking I’m going to test my max again next time I DL. I pulled 430 over the summer while at BU…I’d hope I’m still at least around 405 if not more
September 27, 2008 Running
Running: 35 minutes / 3.5 miles
notes: I love this gym, and it’s so easy to get to I may start running on the weekends again. I’m doing a M,T,R split for my weight routine, I may start throwing in Sat & Sun. runs now.
September 29, 2008 Chest Triceps Shoulders
BB Flat: 2256 2353 1953
DB Incline: 7010 806 906 1006 NEW PR!!
BB Decline: 13520 15515 17510
Cable Benching: 455
BB Close Grip: 1358 1358
BB Seated Military Presses: 958
Steam Room: 28 minutes (biiig mistake)
Notes: WOW! I was pretty ‘flat’ on the flat benching, no pop really. Moved on to DB pressing and realized that it was going up pretty easy. Decided to test my max, and I actually got a rep with the 100 lbs. dbs!!! Kind of makes me wonder what I could do with DBs. Next week after my initial barbell work I’m going to try some flat db benching, see if I can’t break my 100 lbs. db flat record! Later, in the steam room I lost track of time and was in there 28 minutes, at 189 degrees…I almost passed out in the shower and had to sit with my head between my knees when I got out
September 30, 2008 Legs
Angles Leg Press: 40510 4955 5154 5652 40510
Leg Extensions: 10015 13011
Seated Calf Presses: 9020 11515
DB Lunges: 456
Notes: New personal record of 565 on leg pressing. I decided to switch it up and do this instead of squatting this week. Legs were shot after that. Good times.