Uga's Training Log

Training Training Logs
41

03-30-2009 [Cruise Week]
The Ultimate Fat-to-Muscle Workout
Monday, Workout2: Back,Triceps,Abs

Pulldowns**, 3 x 9,7: 50/12,90/8,110/9,130/4

Dumbbell pullovers*, 1 x 7-9: 30/8,40/6

Stiff-arm pull downs, 2 x 15-20: 50/10,7

Bent-over rows**, 3 x 9,7: 50/12,75/8,95/9,115/5

Bent-arm bent-over laterals, 1 x 15-20: 20/15

Shrugs, 1 x 15-20: 105/20

Lying extensions**, 2 x 9,7: 30/12,50/8,65/9,75/5

Overhead dumbbell extensions*, 1 x 7-9: 30/8,45/7

Pushdowns, 1 x 15-20: 100/13

Kneeups, 2 x 10-20: 13,13

Nautilus crunches, 2 x 10-15: 60/11

Kneeups, 1 x 15-20: 7

Eliptical Machine Cardio (10:26)

(50:46)
Nice to not have to push so hard, I was still really waisted after the cardio, I got a good sweat going w/this workout

42

03-31-2009 [Cruise Week]
The Ultimate Fat-to-Muscle Workout
Tuesday, Workout 1: Chest, Delts, Biceps

Incline presses**, 3 x 9,7: 65/12,105/9,125/9,135/7

Flat-bench flyes*, 1 x 7-9: 20/8,30/9

Cable crossovers, 2 x 15-20: [5b]65/13,9

Barbell presses**, 3 x 9,7: 35/12,55/8,65/6

Incline one-arm lateral raises*, 1 x 7-9: 8/8,15/9

Dumbbell upright rows, 2 x 15-20: 12/20,15

Barbell curls**, 2 x 9,7: 35/12,50/8,60/6

Incline curls*, 1 x 7-9: 15/9

Nautilus curls, 1 x 15-20: 40/15

(35:00+)
This sucked even for a cruise week. I had nothing. My guess is that it was because I only got less than 6 hours of sleep last night. I just did enough to get the muscles warm, nothing more. Also did 7:00 minutes on the eliptical machine on the back end of the workout.

43

04-02-2009 [Cruise Week]
The Ultimate Fat-to-Muscle Workout
Thursday, Workout 2: Quadriceps, Hamstrings, Calves

Leg presses**, 3 x 9,7: 130/12,200/8,250/9,280/6

Sissy squats*, 1 x 7-9: 9

Leg extensions, 2 x 15-20: 20/20,12

Feet-high leg presses**, 1 x 7-9: 70/12,110/8,170/6

Stiff-legged deadlifts*, 2 x 8-10: 65/8,95/8,8

Leg curls, 2 x 15-20: 25/15,9

Leg press calf raises**, 2 x 15,12: 90/12,145/8,180/13,200/10

Standing calf raises, 1 x 12-15: 135/15
Standing calf raises, 1 x 20-25: bw/26

Seated calf raises, 1 x 20-25: 20/20

(54:48)
Good session, total time include 14:08 of cardio on the bike. Standing calf raises were done fro, the ground w/o using the calf block

44

04-03-2009 [Cruise Week]
The Ultimate Fat-to-Muscle Workout
Monday, Workout2: Back,Triceps,Abs

Pulldowns**, 3 x 9,7: 50/12,90/8,110/9,130/5

Dumbbell pullovers*, 1 x 7-9: 30/8,40/7

Stiff-arm pull downs, 2 x 15-20: 40/20,10

Bent-over rows**, 3 x 9,7: 50/12,75/8,95/9,115/5

Bent-arm bent-over laterals, 1 x 15-20: 20/15

Shrugs, 1 x 15-20: 105/20

Lying extensions**, 2 x 9,7: 35/12,50/8,65/9,75/5

Overhead dumbbell extensions*, 1 x 7-9: 30/8,45/7

Pushdowns, 1 x 15-20: 80/16

Kneeups, 2 x 10-20: 14,na

Nautilus crunches, 2 x 10-15: 60/14

Kneeups, 1 x 15-20: 9

Eliptical Machine Cardio (10:26)

(50:29)
It’s done…nuff said.

45

04-06-2009
Monday, 8x8 Workout I: Chest, Delts, Biceps

Low cable cross-over, 8x8:[4b] 65/8,8,8,8,8,8,8,8 <80lbs>
Incline parallel db press, 8x8: 40/8,8,8,4,5,4,4,3
Dips, 8x8: -100/7,-120/5,6,4,5,4,4,5

Seated side lateral 8x8: 10/5,5/8,8,8,4,5,5,2
DB upright row 8x8: 15/8,8,8,8,8,8,8,8

Wide-grip drag curls 8x8: 40/8,8,8,4,3,4,3,2

(+/-40:00)

This was tougher than it looked on paper. The drag curls are awesome, I’d never done them before, but I’ve never felt anything like that before. I also did 10 minutes on the treadmill & 3% incline & 3.5 mph

46

04-07-2009
Tuesday, 8x8 Workout II: Quads,Hamstrings,Calfs

Goblet Squat 8 X 8: 45/8,8,8,3,4,4,2,2
Trap bar deadlift 8 X 8: 115/6,5,2,4,3,3,4,4
Sissy Squat 4 X 8: bw/8,6,5,3
Leg Extension 4 X 8: 35/8,6,5,3

Supine Leg Curl 8 X 8: bw/8,3,4,2,3,3,2,2
Seated leg Curl machine 8 X 8: 50/8,5,6,4,6,5,4,3

Standing Calf raise 8 X 20: bw/20,20,11,10,12,8,8,9
Seated Calf raise 8 X 20: 20/8,12,9,11,na

(48:56)

My entire lower body is fried! Good 1st workout. I’ll make a few changes in future sessions, change both sets of calf exercises 4x20 & maybe lower my Trap bar weight. Happy w/this for a 1st 8x8 leg session.

47

04-09-2009
Thursday, 8x8 Workout III: Back,Triceps,Abs

Sternum Pull-down 8 X 8: 100/9,8,8,7,6,6,5,4
High bench two dumbbell rowing 8 X 8: 8,4,3,4,3,3,3,3
Low cable row 4 X 8: 65/8,80/8,8,8,8,8 <110lbs>
Medium Grip Lat Pull-down to Chest 4 X 8: 100/8,8,4,6

Rope extension 8 X 8: 80/8,7,4,3,3,3,2,3
Close-grip bench press 8 X 8: 95/8,8,6,5,4,5,5,3

Nautilus crunches Machine: 4 x 8: 60/8,8,8,7
Kneeups 4 x 8: 8,5,5,4

(49:12)
Not bad, my low cable row weight needs to come up. I also need to reverse the order of my machine crunches & kneeups

48

04-10-2009
Friday, 8x8 Workout I: Chest, Delts, Biceps

Low cable cross-over, 8x8:[4b] 80/8,8,8,6,5,4,3,3
Incline parallel db press, 8x8: 40/8,8,7,4,5,4,3,3
Dips, 8x8: -130/8,6,6,5,5,3,5,5

Seated side lateral 8x8: 5/8,8,8,4,5,5,2,1
DB upright row 8x8: 20/8,8,5,3,4,4,1,4

Wide-grip drag curls 8x8: 40/8,8,8,3,2,3,1,1

I have no idea how long that training session was, since I left my stop watch. I’m starting to feel run down so I may take next week off from training to give my body a break.

49

04-13-2009
Monday, 8x8 Workout II: Quads,Hamstrings,Calfs

Goblet Squat 8 X 8: 45/8,8,8,8,4,6,4,3
Trap bar deadlift 8 X 8: 115/8,4,3,3
Sissy Squat 4 X 8: na
Leg Extension 4 X 8: na

Supine Leg Curl 8 X 8: bw/8,4,3,3,3,1,4,1
Seated leg Curl machine 8 X 8: 50/8,8,5,4

Standing Calf raise 4 X 20: na
Seated Calf raise 4 X 8: na

(23:45)
Due to life, I had to cut todays training short. It’s unfortunate too because I think I was on my way to some really good numbers.

50

04-14-2009
AM Fasted Cardio
(30:00+) brisk walk up Wellington Hill & back

Sternum Pull-up w/band 8 X 8: 8,5,3,4,3,2,1,2
High bench two dumbbell rowing 8 X 8: 35/8,6,4,3,4,3,4,3
Low cable row 4 X 8: 65/8,8,110/8,8
Medium Grip Lat Pull-down to Chest 4 X 8: 100/8,8,3,5

Rope extension 8 X 8: 80/8,8,3,4,2,2,2,3
Close-grip bench press 8 X 8: 95/8,8,7,5,5,2,5,2

Kneeups 4 x 8: 8,5,7,4
Nautilus crunches Machine: 4 x 8: 60/8,8,6,2

(47:18)
Sternum Pull-up are hard as &@$%^! My back was sore yesterday & is still sore. I used a supinated grip for the 1st counple of set but then I switched to a pronated grip. (2)I’m ditching the low cable row in favor of a standard cable row. (3)Lat pull-downs & rope extensions got switched around due to equipment being tied up. (4)All in all a good session. My timing was off w/some of the sets but I was still moving pretty good even w/the changes.

51

04-15-2009
Wednesday,AM Fasted Cardio
(32:18) brisk walk up fellowship hill around parking lot & back

52

04-16-2009
Thursday,AM Fasted Cardio
Time:31:49
Distance: 0.687 miles
Route: up Fellowship hill double-back, up Wellington Hill & back

Thursday,8x8 Workout I: Chest, Delts, Biceps
Cable cross-over[4b] 8x8: 80/8,8,8,8,8,5,4,3
Incline parallel db press 8x8: 40/8,8,8,6,4,5,4,4
Dips 8x8: -130/8,8,6,5,5,5,4,4

Seated side lateral 8x8: 5/8,8,8,8,8,5,4,5
DB upright row 8x8: 20/8,8,8,8,5,4,4,4
High cable row 4x8: 80/8,8,8,8
Low cable row 4x8: 65/5,50/8,6,3

Wide-grip drag curls 8x8: 40/8,8,8,5,5,4,4,4

(51:46)
It’s really amazing to me how much these workout have gotten. I don’t know if a couple of days of cardio have improved my conditioning that much or if it’s a matter of getting accustomed to this training protocol. Whatever it is I’ll just ride it until it’s time to change again.

53

04-17-2009
Friday, 8x8 Workout II: Quads,Hamstrings,Calfs

Goblet Squat 8 X 8: 45/8,8,8,8,4,5,3,5
Trap bar Deadlift 8 X 8: 115/8,5,3,3,2,4,3,1
Sissy Squat 4 X 8: 8,3,4,2
Leg Extension 4 X 8: 35/8,6,6,6

Supine Leg Curl 8 X 8: bw/8,6,4,4,2,2,3,3
Seated leg Curl machine 8 X 8: 50/8,8,4,4,2,2,4,3

Standing Calf raise 4 X 20: bw/20,20,11,11
Seated Calf raise 4 X 8: 20/8,8,8,8

(47:20)
Tough as usual, but I managed. My Friday workout results are always inferior to my Monday numbers. Then the following week Thursday’s training is awesome. I think the M & F training is a slight over-training & then the added rest allows for super compensation.

54

04-18-2009
Saturday, Cardio
40:00 Treadmill @ 3.0
changed incline by 3.5 every 4 minutes from 0 to 10.5

55

04-20-2009
Monday,AM Fasted Cardio
Time:29:55
Distance: 0.492 miles
Route: up Fellowship hill around the parking lot & back

8x8 Workout III: Back,Triceps,Abs
Sternum Pull-up w/band 8 X 8: 8,6,3,2,1,2,2,1
High bench two dumbbell rowing 8 X 8: 35/8,8,6,3,4,4,5,4

Rope extension 8 X 8: 80/8,6,3,4,2,1,2,2

Ab Wheel 4 x 8: 5,6,1,2

34:17
Removed a lot of sets…may be too little too late though. Ab wheel really kicked my butt

56

04-21-2009
Tuesday
8x8 Workout I:Chest,Delts,Biceps
Cable cross-over[4b] 8x8: 80/8,8,8,8,5,5,6,4
Incline parallel db press 8x8: 40/8,8,6,5,4,4,3,3

High cable row[3c] 4x8: 95/8,8,8,5
Low cable row[8c] 4x8: 50/8,7,5,4

Wide-grip drag curls 45/8,8,4,5,3,3,3,3

04-22-2009
Wednesday,PM Cardio
Time:41:28
Distance: 0.613 miles
Route: up Wellington Hill turned left & back

57

5/10/09
Two weeks out of the gym & I’m starting to get the itch again. I think I over did it last time & finally got burned out. Since I have a long term goal I’m going to go w/Vince Gironda’s 21/7 split. This should allow me to train hard w/o overdoing it & getting burned out.

The crazy thing about it is that I’ve lost more than 3lbs in two weeks out of the gym & look better in the mirror so I’m sure I was over training or at least under eating.

I’m going to alternate between 8x8 training, doggcrapp & FeedMuscleBurnFat

5/11/09
Monday
DC Training
A1 - Chest,Delts,Back width & Back thickness
Incline bench press 1x11-15rp: 65/12,95/8,125/9+2+3[14] ^130lbs
Pec stretch: 1:00 @ 25lbs

DB seated military press 1x15-30rp: 10/12,15/8,20/9+4+3[16]
Delt stretch

Dip 1x15-20rp: bw/8+2+0[10] ^-70
Tricep stretch: 1:00 @ 25lbs

Wide-grip lat pulldown 1x15-20rp: 60/12,90/8,110/9+4+2[15]
Deadlift 1x5-8,1x9-12: 65/12,125/8,155/6,115/9
Back stretch: 0:45 @ bw

48:17
Good session, nice to be back in the gym. I got most of the weights correct, overshot w/the dips but that’s easily corrected.

58

5/13/09
Wednesday
DC Training
B1 - Biceps,Forearms,Calfs,Hamstrings & Quads
Barbell curl 1x20-30rp: 45/15+5+2[22]
Hammer curl 1x11-20: 15/18 ^20lbs
Bicep stretch

Standing calf raise 1x10-12: 85/10 - not performed in DC fashion

SHELC 1x15-20rp: bw/12 - next time I’ll use the pulldown machine & a flat bench as a make-shift Glute-ham raise
Leg press 1x4-8;1xWM: 90/8,140/6,180/2,220/7; 135/20
Hamstring stretch: 1:40 @ 20lb db
Quad stretch

46:37
A little out of it today, but all & all a good training session.

59

5/15/09
Friday
DC Training
A2 - Chest,Delts,Back width & Back thickness
DB flat bench press 1x20-30rp: 25/5,35/4,55/11+5+3[19]
Pec stretch: 1:00 @ 25lbs

SmithMachine seated military press 1x11-15rp: 35/4,40/3,45/2,50/1,75/8+3+3[14]
Delt stretch

Close-grip bench press 1x11-15rp: 45/5,65/4,85/3,115/[14] ^125lbs
Tricep stretch: 1:30 @ 25lbs ^30lbs

Nautilus freedom trainer pulldown 1x15-20rp [C2]: 50/5,80/4,110/3,140/14+170/5+3 ^170lbs
Barbell bent-over row 1x10-12ss: 45/5,65/5,80/3,105/11
Back stretch: 1:00 @ bw

47:48
Good training day, schedule a little off but still a good day!
Good session, nice to be back in the gym. I got most of the weights correct, overshot w/the dips but that’s easily corrected.

60

5/18/09
Monday
Warp Speed Training

5/20/09
Wednesday
DC Training
A3 - Chest, Delts, Back width & thickness

Nautilus bench press(3.5) 1x11-15rp: 55/5,95/3,140/8+2+1[11]
Pec stretch 25lbs @ 1:10

Nautilus shoulder press(8) 1x11-15rp: 25/5,35/4,50/3,80/[17] ^90lbs
Delt stretch

Close-grip pulldown 1x15-20rp: 50/5,70/4,90/3,120/[15]
Low cable row 1x10-12: 40/5,60/4,80/2,120/13 ^ 140lbs
Lat stretch bw @ 1:10

Dip 1x15-20rp: -70/[20] ^-60lbs

48:00
Hectic day @ work & in life caused me to get to gym late, so I had to skip some steps & rearrange others.