5/21/09
Thursday
Interval Cardio
Eliptical level 12
5 min warmup
3 x { 1 min-9/10 2 min-6/10 }
5 min-2/10
20 min-5/10
Not bad but starving after
5/22/09 Friday
DC Training
B3 - Biceps, Calves, Legs
Dumbbell curl 1x20-30rp: 25/[25]
Pinwheel curl 1x11-20: 15/21 ^20lbs
Bicep stretch
Seated calf raise 1x10-12: 30/[9]
Leg press 1x4-8, 1xWM: 90/8,140/6,180/2,220/10 ; 140/20 ^240lbs
Romanian deadlift 1x10-15: 35/4,45/4,65/14 ^70lbs
Quad stretch
Hamstring stretch 30lbs @ 1:00 ^1:10
This training session had to be moved to 5pm because I had lunch plans that interrupted my normal training time.
5/23/09 Saturday
Interval Cardio
Eliptical level 12
5 min warmup
3 x { 1 min-9/10 2 min-6/10 }
Treadmill
5 min-2/10
20 min-5/10 2.8mph @ 7.5% incline
Ab wheel bw/9
5/25/09
Monday
DC Training
A1 - Chest,Delts,Back width & thickness
Incline bench press 1x11-15rp: 65/12,95/8,130/[15] ^140lbs
Pec stretch: 1:20 @ 25lbs
DB seated military press 1x15-30rp: 10/12,15/8,20/[26] ^25lbs
Delt stretch
Dip 1x15-20rp: -70/[16]
Tricep stretch: 1:00 @ 30lbs
Wide-grip lat pulldown 1x15-20rp: 60/12,90/8,110/[21] ^120lbs
Deadlift 1x5-8,1x9-12: 135/2,1,155/9,135/9 ^175lbs & 135lbs
Back stretch: 1:07 @ bw
52:57
Due to the Memorial Day holiday I had to go to the gym over @ Riverdale. Man, they have much nicer equipment. If not for the distance that would be my new training location. They have Hammer strength, which is a big plus in my book.
Todays training went really well, good numbers on all exercises.
5/26/09 Tuesday
Interval Cardio
Eliptical level 12
5 min warmup
3 x { 1 min-9/10 2 min-6/10 }
Treadmill
5 min-2/10
20 min-5/10 2.8mph @ 7.5% incline
5/27/09
Wednesday
DC Training
B1 - Biceps,Forearms,Calfs,Hamstrings & Quads
Barbell curl 1x20-30rp: 45/[26]
Hammer curl 1x11-20: 20/11
Bicep stretch
Standing calf raise 1x10-12: 55/11
Glute-ham raise 1x15-20rp: bw/15
SM Front squat - 35/5,55/4,95/6 ;na
Hamstring stretch: 1:10 @ 30lbs
Quad stretch
33:26
Schedule thrown off by Dr’s apt’s somewhat. My right knee was giving me fits as well, I’ll have to avoid intense standing cardio before Quad workouts. Glute-ham raises aren’t really that had on the lower back so I think I’ll stick w/my original plan & perform trap-bar dead-lifts for quads on this training day.
5/28/09 Thursday
Interval Cardio
Seated Bike level 10
5 min warmup
4 x { 1 min-9/10 2 min-6/10 }
2 min level 2
2 min level 7
This was tough! I feel like I just had a leg workout. My knee feels much better though. My goal during my last 20 minutes was to keep my heart rate up above 110 bpm which was really easy after the intervals.
5/29/09 Friday
DC Training
A2 - Chest,Delts,Back width & thickness
DB flat bench press 1x20-30rp: 25/5,35/4,55/[21]
Pec stretch: 1:30 @ 25lbs
SmithMachine seated military press 1x11-15rp: 35/5,55/4,65/3,85/[16] ^95lbs
Delt stretch
Close-grip bench press 1x11-15rp: 45/5,75/4,95/3,125/[15] ^135lbs
Tricep stretch: 1:00 @ 30lbs
Nautilus freedom trainer pulldown 1x15-20rp [C2]: 70/5,100/4,130/3,170/[17]
Barbell bent-over row 1x10-12ss: 45/5,65/5,80/3,110/13 ^115lbs
Back stretch: 1:30 @ bw
+50:00
Good training day. Right elbow a little ‘sore’ but other than I felt great in the gym.
5/30/09 Saturday
Interval Cardio
Eliptical level 12
5 min warmup
3 x { 1 min-9/10 2 min-6/10 }
Treadmill
5 min-2/10
20 min-5/10 2.8mph @ 7.5% incline up 3.3mph
6/01/09 Monday
DC Training
B3 - Biceps, Calves, Legs
Incline db curl 1x20-30rp: 25/[18]
Pinwheel curl 1x11-20: 20/20
Bicep stretch
Seated calf raise 1x10-12: 30/[10]
SmithMachine hack squat 1x6-10, 1xWM: 55/5, 95/4, 115/3, 125/7; 95/20
Romanian deadlift 1x10-15: 35/5,45/4,55/3,75/14 ^85lbs
Quad stretch
Hamstring stretch 30lbs @ 1:30
This training session had to be moved out of rotation because I failed to get something to elevate my heels for squats.
[39:02]
6/02/09 Tuesday
Interval Cardio
Seated Bike level 10
5 min warmup
5 x { 1 min-9/10 2 min-6/10 }
2 min level 2
Treadmill
15 min { 7.5% incline @ 3.0 mph }
06/03/09 Wednesday
DC Training
A3 - Chest, Delts, Back width & thickness
Nautilus bench press(3.5) 1x11-15rp: 55/5,95/3,140/[14] ^150lbs
Pec stretch 25lbs @ 1:30
Nautilus shoulder press(8) 1x11-15rp: 35/5,55/4,70/3,90/17 ^105lbs
Delt stretch
EZ-curl skull crushers 1x15-20rp: 35/4,45/2,55/[22]
Tricep stretch 35lbs @ 1:00
Close-grip pulldown 1x15-20rp: 50/5,70/4,90/3,120/[21] ^130lbs
Low cable row 1x10-12: 60/5,80/4,100/3,140/10
Lat stretch bw @ 1:30
45:20
Great training Session today. I don’t know whether it was the carb-up Tuesday or what But everything felt much easier today.
06/04/09 Thursday
Interval Cardio
Eliptical level 12
5 min warmup
5 x { 1 min-9/10 2 min-6/10 }
Treadmill
20 min-5/10 2.8mph @ 7.5% incline up 3.3mph
6/05/09 Friday
DC Training
B2 - Biceps, Calves, Legs
Preacher curl 1x20-30rp: 35/[31] ^45lbs
Barbell reverse curl 1x11-20: 25/13
Bicep stretch
Leg press calf raises 1x10-12: 80/5,120/4,150/3160/2,200/10
Lying leg curl 1x15-20rp: 50/[16]
Back squat 1x4-8 + WM: 45/5,95/3,105/3,135/10 + 95/20 ^160lbs
32:42
Good workout, the heel lift makes ALL the difference in the world when it comes to squatting for me.
06/06/09 Saturday
Interval Cardio
Seated Bike level 10
5 min warmup
5 x { 1 min-9/10 2 min-6/10 }
2 min level 2
Treadmill
5 min { 0% incline @ 3.0 mph }
15 min { 7.5% incline @ 3.0 mph }
06/08/09
Monday
DC Training
A1 - Chest,Delts,Back width & thickness
Incline bench press 1x11-15rp: 55/5,85/4,105/3,115/2,145/[13] ^155lbs
Pec stretch: 1:00 @ 30lbs
DB seated military press 1x15-30rp: 10/5,15/4,20/3,25/[16]
Delt stretch
Dip 1x15-20rp: -140/5,-120/4,-100/3,-70/[18] ^-60 {bw was 192.5}
Tricep stretch: 1:00 @ 35lbs
Wide-grip lat pulldown 1x15-20rp: 50/5,70/4,90/3,120/[20] ^135lbs
Deadlift 1x5-8,1x9-12: 135/3,2,1,175/6,135/12
Back stretch: 0:54 @ bw+10lbs
55:47
I could have set a new time record today but after my deadlifts I started running my mouth. Everything felt really light today, considering the way this weekend went I shocked my training went as well as it did. No Surge today, come on FedEx.
06/09/09
Wednesday
6/13/09
Saturday
DC Training
B1 - Biceps,Forearms,Calfs,Hamstrings & Quads
Barbell curl 1x20-30rp: 45/[29]
Hammer curl 1x11-20: 20/8 + 15/3
Bicep stretch
Standing calf raise 1x10-12: 55/12
Glute-ham raise 1x15-20rp: bw/12
Leg press 1x4-8+WM: 90/5,140/14,180/3,200/1,220/1,240/9 + 150/25
Quad stretch
Hamstring stretch: 1:10 @ 30lbs
43:47
This was definitely a longer layoff from training that I intended, sickness, stress, etc have gotten the best of me again. I’m definitely going to have to add a back-off week to my training schedule, I think I’ll go w/3 weeks on 1 off to better try to manage my CNS.
06/25/09 Thursday
DC Training
A2 - Chest,Delts,Back width & thickness
DB flat bench press 1x20-30rp: 20/5,30/4,40/3,50/19
Pec stretch: 1:00 @ 30lbs
SmithMachine seated military press 1x11-15rp: 35/5,55/4,65/3,85/[16] ^95lbs
Delt stretch
Close-grip bench press 1x11-15rp: 45/5,75/4,95/3,125/[13]
Tricep stretch: 1:00 @ 30lbs
Nautilus freedom trainer pulldown 1x15-20rp [C2]: 65/5,95/4,110/3,155/[22] ^125lbs
Barbell bent-over row 1x10-12ss: 45/5,65/5,80/3,110/5
Back stretch: na
45:00
Backed off most of the weights I used because it had been such a long time. All-in-all not bad. If I can get my consistency back this will only be a blip in my training.
07-13-09
A1 - Chest, Back width & thickness
Incline SM bench press - 1x11-15rp: 55/5,85/4,105/3,115/2,145/15
Nautilus fly - 1x20: 50/22
Pec stretch 25lbs
Wide-grip pulldown w/parallel bar - 1x15-20rp: 50/5,70/4,90/3,120/21
Deadlift - 1x5-8, 1x9-12: 135/3,2,1,175/6,135/7
DB pullover - 1x20: 25/20
Lat stretch
[37:02]
Not bad for being out so long, decided to break my training down even further. Chest & back, legs, Shoulders & arms. I’ll run this 2on,1off,2on,2off,repeat in 3 week mini cycles. Still dealing w/some medical issues so maybe I can pull this 3way split off. Slowly getting my diet back in order.
07-14-09 Tuesday
B1 - Calves, Quads & Hamstrings
Standing calf raises - 1x10-12: 55/10
Leg press 1x4-8, 1x20: 90/5,180/5,5,240/11,180/23
Quad stretch
Romanian deadlift 1x10-15ss: 25/5,40/5,50/5,65/13
SHELC 1x20: 11
Hamstring stretch
[32:06]
Chest & back were slightly sore from yesterdayâ??s workout, which is to be expected after such a long layoff from the gym. Sets all went pretty well today, my lower back was sore previous to todayâ??s Romanian dl’s from yesterday dead lifting but not to the point where I think it overly affected my performance. All things considered I’m fairly pleased at my 1st days back training.
07-16-09 Thursday
C1 - Delts, Triceps, Biceps & Forearms
Seated DB press - 1x15-30rp: 10/5, 12/5, 15/5, 20/27
DB upright row - 1x20: 15/21
Delt stretch - 60lbs
Barbel curl - 1x20-30rp: 35/5,5, 55/23
Nautilus bicep curl - 1x20: 35/15
Dips - 1x15-20rp: -150/5, -120/5, -100/5, -70/17 [bw=197.0lbs]
Cable pushdown w/rope handle - 1x20: 40/15
Tricep stretch - 30lbs
Bicep stretch
Hammer curl - 1x11-20ss: 15/27
[43:20]
Not bad, my pace was a little too leisurely for my taste. #'s aren’t bad, so for a 1st workout I’ll take it. I failed to stretch out my bicep until after triceps had been worked but crap happens
07-17-09 Friday
A2 - Chest, Back width & thickness
DB bench press - 1x20-30rp: 20/5, 30/5, 35/5, 45/25
Incline cable flyes - 1x20[C10]: 65/15
Chest stretch - 25lbs
Nautilus FT pulldown - 1x15-20rp[C2]: 35/5, 100/5, 125/5, 165/25
Bent-over row - 1x10-12ss: 45/3, 55/5, 75/5, 95/13
V-handle seated cable row - 1x20: 80/11, 60/9
Lat stretch
[35:27]
Arms are still sore from yesterday. All sets where good, no major issues…elbow are a little sore but Flameout over the weeks should fix that.
Nautilus FT pulldown - 175lbs next time
V-handle seated cable row - 70lbs next time
07-20-09, Monday
B2 - Calves, Hamstrings, Quads
Leg press calf raises - 1x10-12: 90/5, 200/10
Lying leg curl - 1-15-20rp: 20/5, 30/5, 35/5, 50/26
Cable bent-over leg curl - 1x20: 20/20
Hamstring stretch
Back squat - 1x4-8, 1x20: 65/5, 95/5, 135/2, leg ext: 25/15, 20/10 (warm-up purposes), 165/8; 95/22
Quad stretch
[43:13]
Legs are done, I’ll just have to continue to plug away @ increasing the poundage on the lifts.
Lying leg curl - up to 60lbs
Cable bent-over leg curl - up to 25
Back squat - up to 175lbs & 100lbs respectively
Also going to work on the overall training pace, I’m sure this will improve as my cardiovascular fitness improves.
07-21-09, Tuesday
C2 - Delts, Biceps, Triceps & Forearms
Lying rear delt row - 1x15-30rp: 5/5, 8/5, 10/3, 20/19
Rear delt machine - 1x20: 40/20
Delt stretch - 60lbs
Close-grip bench press - 1x11-15rp: 45/5, 75/5, 95/5, 125/20
Tricep press machine - 1x15-20: 95/22
Tricep stretch - 30lbs
Alt seated DB curl - 1x20-30rp: 10/5, 15/5, 25/23
Cable curls - 1x20: 30/18
Bicep stretch
Forearm rockers - 1x20: 15/38
[44:00]
Since I was performing Lying rear delt rows as my delt exercise I decided to follow delts w/triceps instead of biceps as I normally do.
I got a good sweat up & kept a good pace in the gym. Hamstrings & butt are still extremely sore from yesterdays leg training.
Rear delt machine - up to 45lbs
Close-grip bench press - up to 135lbs
Tricep press machine - up to 100lbs
Forearm rockers - up to 25lbs
07-23-09, Thursday
A3 - Chest, Back width & thickness
Bench press machine - 1x11-15rp[4]: 60/5, 85/5, 110/3, 145/13
DB flye - 1x20: 25/14
Chest stretch - 25lbs
V-handle pulldown - 1x15-20rp: 50/5, 75/5, 95/3, 125/18
Low-cable row - 1x10-12: 60/5, 80/5, 100/4, 140/13
Straight-arm pulldown - 1x20: 40/24
Back stretch
[38:45]
Bench press machine - used horizontal handles, which allowed for more a stretch in my chest
DB flye - down to 20lbs
Low-cable row - up to 145lbs
Straight-arm pulldown - up to 45lbs
07-24-09, Friday
B3 - Calves, Hamstrings, Quads
Seated calf raises - 1x10-12: 30/12
Glute-ham raise - 1x15-20rp: 17
Seated leg curl - 1x20[4]: 40/23
Hamstring stretch
Front squat - 1x4-8: 55/5, 85/5, 105/3, 135/5
Leg extensions - 1x20: 25/23
Quad stretch
[41:57]
Seated calf raises - up to 35lbs
Glute-ham raise - this was done using the power rack & the seated calf raise as a knee bench, worked really well & killed my hamstrings!
Seated leg curl - up to 45lbs
Front squat - performed w/a heel lift & fairly narrow stance
Leg extensions - up to 35lbs // performed w/a 1 sec pause when contracted
Good week of training & dieting in the books.
07-27-09, Monday
C3 - Delts, biceps, triceps, forearms
SM behind-neck press - 1x11-15rp: 55/5, 75/5, 105/12
Lean-away lateral raises - 1x20: 10/17
Delt stretch - 60lbs
Incline DB curl - 1x20-30rp: 12/4, 15/3, 20/23
Barbell concentration curls - 1x15-20: 35/11
Bicep stretch
Skull crushers w/EZ-curl bar - 1x15-30rp: 25/5, 35/5, 45/9, 65/32
Tricep ext machine - 1x15-20[2,4]: 40/21
Tricep stretch - 40lbs
Wrist rollers - 1x20: 10/23
[41:00]
Man this weekend I was completely off the reservation as far as my diet is concerned. I consumed so many carbs that my wedding ring got stuck & my weight shot up over 3lbs!
My plan for the SM behind-neck press was 95lbs but that felt so light that I decided to up it to 105lbs, which was apparently the right choice.
Skull crushers w/EZ-curl bar - up to 75lbs
Wrist rollers - up to 15lbs
5:00 pm
30 minute brisk walk up Wellington Hills rd & back.