Sunday 9/21 (AM)
Bikram Yoga Class (90 Minutes)
Monday 9/22 (AM)
Military Press
5x90
5x100
5x110
5x120
5x130
5x130
5x130
5x120
5x110
5x110
5x110
5x110
5x110
5x110
5x110
Just wanted to work out before getting on the road back to Pittsburgh. Quick and easy.
Monday 9/22 (PM)
80 Pull-ups (20 Minutes)
Tuesday 9/23 (AM)
Bikram Yoga Class (90 Minutes)
Tuesday 9/23 (PM)
82 Pull-ups (20 Minutes)
Wednesday 9/24 (AM)
Worked out with my skinny newb pal. The lat pulldown is busted (some clown must have tried to use it while the cable was dislodged from the pulleys; now the cable is all frayed and off the tracks) so I decided to teach him a new trick, dumbbell rows; not real heavy, as all I have in the apartment fitness center is a couple of spinlock handles and a mishmash of plates, but it’s enough to get something out of it.
Dumbbell Rows
8x65
8x65
8x65
8x65
Chest Press
12x100
12x110
12x120
10x130
10x140
10x150
Seated Rows
10x100
10x110
10x120
10x130
10x140
10x150
Pec Deck
10x80
10x90
10x100
10x110
10x110
EZ-Bar Curl
12x75
12x75
Thursday 9/25 (AM)
A1. Pull-ups 5xBW
A2. Seated Row 5x100 (slow, controlled reps with contraction)
Ten rounds plus an 11th set of pull-ups. I really, really like this for a quick but effective back workout.
Friday 9/26 (AM)
A1. Pull-ups 5xBW
A2. Chest Press 5x110
Five rounds.
B1. Pull-ups 5xBW
B2. Seated Row 5x100
Five rounds.
C. Pull-ups 5xBW
Totaling eleven sets of 5 pull-ups with an assortment of slow, light pump work on machines in between. This is quickly becoming a favorite of mine, feels like the sort of workout I can repeat with very high frequency. We’ll see how it works. I think the real key for the next couple of months is a tight diet to shed some poundage (I am not trying to get any bigger, ideally I will go from the current 208ish to about 195 over a couple months).
Friday 9/26 (PM)
Had some juice so I decided to double up for the day.
A1. Pull-ups 5xBW
A2. Seated Row 5x100
A3. Chest Press 5x110
Repeated for 12 full rounds plus two bonus sets of pull-ups. Feeling very good about this.
Parents are in town for the weekend, so we’re planning on a yoga class tomorrow and then a football game at my alma mater (Carnegie Mellon University). We’re not all that great this year (0-2) but the offense showed some life last week in a 48-30 loss to a Top 25 opponent. Hopefully that momentum carries over!
Saturday 9/27 (AM)
Bikram Yoga Class (90 Minutes)
Sunday 9/28 (AM)
202 Push-ups (20 Minutes)
Stayed the night at my brother’s place with my parents in town. Woke up before everyone and just felt like doing something to break a sweat before going out to breakfast.
Probably will go to the gym for some pull-ups and other work in the afternoon.
Sunday 9/28 (PM)
A1. Pull-ups 5xBW
A2. Seated Row 5x100
Fourteen of each and a 15th set of pull-ups.
Monday 9/29 (AM)
A1. Pull-ups 5xBW
A2. Seated Row 5x100
A3. Chest Press 5x110
Ten rounds.
Monday 9/29 (PM)
A1. Pull-ups 5xBW
A2. Seated Row 5x100
Twelve rounds plus a 13th set of pull-ups.
Tuesday 9/30 (AM)
A1. Pull-ups 5xBW
A2. Chest Press 5x110
Six rounds.
B1. Pull-ups 5xBW
B2. Seated Row 5x100
Six rounds.
Finisher: Chest Press 20x110
Wednesday 10/1 (AM)
A1. Seated Row 8x100
A2. Chest Press 10x110
Couple of guys were doing cable cross-overs when I came in (which blocks the pullup station) so I killed time with the above (six sets of each).
B1. Pull-ups 5xBW
B2. Chest Press 5x110
Six sets of each there, too. I did my pull-ups with a neutral grip today instead of the usual underhand (what most people refer to as chinups…I just habitually call everything a pull-up regardless of the grip) and really liked the feel. I may either alternate sets within a workout, or just alternate workouts with a different grip, to get a little more well-rounded and presumably reduce the stress from doing the same exact movement so much.
I’m a huge fan of neutral grip pull-ups. I feel like I can really contract my back really hard at the top more so than I can with the chin or pull-up grips. I alternate grips each set to make sure I train each position. The pull-up grip seems to have fewer sets than the neutral grip and chin up grip.
Wednesday 10/1 (PM)
80 Pull-ups (20 Minutes)
Thursday 10/2 (AM)
77 Pull-ups (17 Minutes)