Tuesday, December 29, 2009

Tuesday, 29dec2009

Another away from home workout:

Morning: Walked 1.75 miles, Ran 1.25

Afternoon:

Lat-Pulldown: 150 x 7, 125 x 8, 117.5 x 8, 110 x 7
Dumbell Row: 40R/L x 8, 8, 8, 8
Dumbell Curl from inclined seat: 25R/L x 8, 20R/L x 8, 8, 7
Seated Row: 125 x 7, 117.5 x 7, 100 x 7
Standing Alternating Dumbell Curl: 20 x 9, 7, 15 x 9
Prone Y-Raise: 8 x 10, 10, 10


Monday, December 28, 2009

Monday, 28dec2009

I've missed a couple of posts from lack of internet access. I'm doing a basic workout with what I have available at my home town.

Dumbell front squats: 45R/45L x 12, 12, 12, 8
Single Leg RDL: 40 x 10R/10L x 3
Single Leg Split Squat (leg on bench): 80 x 10, 10, 10
Planks: 1 minute x 3

Monday, December 14, 2009

Monday, 14dec2009

Bench Press: 185 x 5, 5, 5, 5, 5
Incline Dumbell: 55 x 9, 9, 7
Dip: 10, 10, 10
Cable fly machine: level 10 x 10; level 12 x 8, 8
Tricep Pullover (two hand w/ plate): 35 x 10, 10, 7
Prone Y-Raise: 5 x 15, 15, 15

Goals for next:
Bench Press: 195 x 5, 4, 4, 4, 4
Incline Dumbell: 55 x 9, 9, 9
Dip: 11, 11, 11
Cable fly machine: level 12 x 9, 9, 9
Tricep Pullover (two hand w/ plate): 35 x 10, 10, 9
Prone Y-Raise: 10 x 10, 10, 10

Saturday, December 12, 2009

Saturday, 12dec2009

Deadlift: 225 x 5, 5, 5, 5, 5
Pull-Up: 8, 7, 5
Seated Row: 135 x 8, 8, 6
Dumbell Curl: 25/25 x 10, 10, 7

Goals for next:
Deadlift: 235 x 5, 5, 5, 5, 5
Pull-Up: 8, 7, 6
Seated Row: 135 x 8, 8, 7
Dumbell Curl: 25/25 x 10, 10, 9

Tuesday, December 8, 2009

Tuesday, 08dec2009

Squats: 215 x 5, 5, 4, 4, 4
Stiff-leg Deadlift: 135 x 10, 10, 10
Calf Raise: 225 x 15; 275 x 15, 15

Couple of notes for today, I'm switching things up a little bit, going to start shooting for 5 x 5 on my squats, still slowly bumpin the weight up each week. Also, I think I'm going to eliminate leg press, since I again got an immediate quad cramp when trying the first rep, I think that heavy squats and leg press on one day are overkill for me right now, so I'm just gonna focus on working on my squat and shooting for good form on every rep.

Goals for next:
Squats: 215 x 5, 5, 5, 5, 5
Stiff-leg Deadlift: 145 x 8, 8, 8
Calf Raise: 275 x 15, 15, 15




Monday, December 7, 2009

Monday, 07dec2009

Bench Press: 185 x 5, 5, 5, 5, 4
Incline Dumbell: 55 x 9, 8, 7
Dip: 10, 10, 8
Fly Machine: 70 x 10, 10, 8
Tricep Pullover (two hand w/ plate): 35 x 8, 8, 8
Prone Y-Raise: 5 x 15, 15, 10

Goals for next:

Bench Press: 185 x 5, 5, 5, 5, 5
Incline Dumbell: 55 x 9, 9, 8
Dip: 10, 10, 10
Fly Machine: 70 x 10, 10, 10
Tricep Pullover (two hand w/ plate): 35 x 9, 9, 9
Prone Y-Raise: 5 x 15, 15, 13

Friday, December 4, 2009

Friday, 04dec2009

Deadlift: 225 x 6, 6, 5, 5
Pull-Up: 8, 6, 5 (I've been gaining weight, 170 lbs currently, so the resistance is increasing)
Seated Row: 135 x 8, 6, 5
Dumbell Curl: 25/25 x 10, 10, 7

Goals for next:
Deadlift: 225 x 5, 5, 5, 5, 5
Pull-Up: 8, 7, 6 (I've been gaining weight, 170 lbs currently, so the resistance is increasing)
Seated Row: 135 x 8, 7, 6
Dumbell Curl: 25/25 x 10, 10, 9

Wednesday, December 2, 2009

Monday, 30nov2009

Squats: 195 x 7, 7, 6, 6
Stiff-leg Deadlift: 135 x 9, 9, 9
Leg Press: during attempt at first rep of 410 got a massive quad cramp in my right leg so I decided to abort the rest of my workout and stretch out my quad, eat some bananas, and drink water. I will shoot for the same goals in leg press next workout while bumping up the other lifts.

Goals for Next:

Squats: 215 x 5, 5, 5, 5, 5
Leg Press: 410 x 8, 8, 8
Stiff-leg Deadlift: 135 x 10, 10, 10
or Hamstring Curl: 165 x 10, 10, 10
Calf Raise: 225 x 15, 15, 15

Saturday, November 28, 2009

Saturday, 28nov2009

Turkey workout 2:

3 supersets consisting of:

Dumbell Incline Press / Bent-over Dumbell Row:
45 x 12, 12, 10 / 45 x 10, 10, 10

Dumbell Shoulder Press / Lat pulldown:
30 x 10, 8, 8 / 112. 5 x 8, 8, 7

Nose-crusher pullover / Dumbell Curl:
35 x 10, 10, 8 / 25 x 9, 8, 6


Another big more circuit like workout to do while home. Plan to resume previous style workouts on Monday.

Thursday, November 26, 2009

Thursday, 26nov2009

Turkey Work-out:

Dumbell Squat: 100 x 12, 12, 8
superset with Exercise Ball Leg Curl x 15, 15, 15

Leg Press: 275 x 10, 8, 8
superset with Dumbell RDL 130 x 8, 8, 8

Crunches + Leg Lowers till burn

Tuesday, November 24, 2009

Tuesday, 24nov2009

Pull-Up: 8, 8, 8
EZ Curl/Dumbell Nose-Cracker Superset:
50 lbs and 20/20
10,10,10 and 10, 10, 10
Inverted Row: 9, 8, 8
Preacher Curl Machine/Tricep Rope Pull:
50 / Level 6
10, 10, 7 and 8, 8, 8

This workout was done with friend, not a typical one for me, just something for fun after ballin

Monday, 23nov2009

Bench Press: 185 x 5, 5, 5, 5
Incline Dumbell: 55 x 8, 8, 8
Dip: 10, 10, 10
Cable Fly: level 10 x 10, 10, 10
Prone Y-Raise: 5 x 15, 15, 15

Saturday, November 21, 2009

Saturday, 21nov2009

Deadlift: 225 x 5, 5, 5, 5
Pull-up: 8, 7, 7
Seated Row: 135 x 8, 120 x 8, 8
Dumbell Curl: 25/25 x 9, 9, 8

Goals for next:
Deadlift: 225 x 6, 5, 5, 5
Pull-up: 8, 8, 7
Seated Row: 135 x 8, 6, 6
Dumbell Curl: 25/25 x 9, 9, 9


NOTES: Pull-ups numbers are remaining the same it seems like, but I've gained about 5 pounds of the last month or so, so the resistance is increasing.


Thursday, November 19, 2009

Thursday, 19nov2009

Dumbell Incline Press: 55/55 x 8, 8, 8
Standing Dumbell Shoulder Press: 30/30 x 9, 9, 9
Dips: bodyweight + 12lb 9, 9, 9
Medicine Ball twist: 12lb x 30R/30L x 2
Crunch: x 20
Leg lowers: x 20 Right/Center/Left alternate
Windmill: 35lb x 8R/7L
Tricep Pulldown: 80 lbs x 10, 10, 10
Prone Y-Raise: 5 lbs x 12, 12, 12
Elbow Dip: bodyweight x 12, 12, 9

This workout took about an hour, averaging 30-90 seconds rest between each set and exercise.

Goals for next:
Dumbell Incline Press: 55/55 x 9, 9, 8
Dumbell Shoulder Press: 30/ 30 x 10, 10, 9
Dips: +12 x 10, 10, 10
Windmill: 35lb x 8R/8L
Russian Ball Twist: 12lbs x find a baseline
Crunch/Leg Lowers: 25/25
Dumbell Nose-Breakers: 20/20 x 7, 7, 7
Prone Y-Raise: 5 x 13, 13, 13
Elbow Dip: 12, 12, 11

Tuesday, November 17, 2009

Tuesday, 17nov2009

Squats: 195 x 6, 6, 6, 6
Leg Press: 410 x 8, 8, 8
Hamstring Curls: 165 x 10, 10, 8
Calf Raise: 225 x 15, 15, 15

Goals for next:
Squats: 195 x 7, 7, 6, 6
Leg Press: 410 x 9, 9, 9
Hamstring Curls: 165 x 10, 10, 10
Calf Raise: 240 x 15, 15, 15

Saturday, November 14, 2009

Saturday, 14nov209

Deadlift: 225 x 4, 4, 5, 5
Seated Row: 120 x 8, 135 x 8, 8
Pull-Up: 6, 5
Chin-Up: 7
Dumbell Curl: 25/25 x 8, 8, 8

Goals for next:
Deadlift: 225 x 5, 5, 5, 5
Seated Row: 135 x 8, 8, 6
Pull-Up: 8, 8, 8
Dumbell Curl: 25/25 x 9, 9, 9

Thursday, November 12, 2009

Friday, 13nov2008

Dumbell incline press: 50/50 x 10, 10, 10 (or more)
Standing Dumbell press: 30/30 9, 9, 8
Dips: 10, 10, 10 slow down, fast up
prone Y-raise: 5 lbs x 12, 12, 10
Tricep pulldown: 80 x 10, 10, 8
Elbow dips: bodyweight x 12, 12 (stopped due to weird cramp around my deformed rib on right side)

Goals for next:
Dumbell incline press: 55/55 x 8, 8, 8
Standing dumbell press: 30/30 x 9, 9, 9
Dips: + 12 lbs ball 8, 8, 8
prone Y-raise: 5 lbs x 12, 12, 12
Tricep pulldown: 80 x 10, 10, 10
Elbow dips: bodyweight 3 x 12


Tuesday, November 10, 2009

Tuesday, 11nov2009

Squats: 185 x 7, 7, 7, 7
Hamstring curl: 150 x 10, 10, 10 (did this instead of stiff-leg deadlift because my lower back muscles are still pretty trashed from deadlifts on Sunday)
Leg Press: 360 (4 plates) x 10, 10, 10

Basketball for wind

Started creatine in post workout drink today. Taking 20 grams for first 3 days to load system, then will take 5 g/day for a month before cycling off. PWO drink consists of ~40 g maltodextrin, 20g dextrose, 30 grams whey protein, 5 g creatine monohydrate, 1/4 tsp salt (yum).

Plan to bump weight on squats up to 195 next workout, and reps down to 4 sets of 6 to start.

Sunday, November 8, 2009

Sunday 08nov2009

Deadlift:
175 x 9, 8
185 x 4, 5

Pull-up:
bodyweight (165) x 9, 8, 6 (+ 2 chin-up)

Seated-Row:
120 x 8, 8, 8

Dumbell Curl:
25 x 8, 8, 8 (long rest last set)

Friday, November 6, 2009

Friday, 06nov2009

Incline Dumbell Press: 50/50 x 8, 8, 7
Standing Dumbell Press: 30/30 x 10, 8, 6
Dip: bodyweight x 9, 9, 9 (slow eccentric, fast concentric)
Dumbell Y-raise: 15 x 8, 7, 6
Standing Tricep Extension (rope): 80 x 10, 9, 8

Thursday, 5nov2009

Squats: 185 x 7, 7, 6, 6
Stiff-leg Deadlift: 135 x 8, 8, 8
Leg-Press (seated, upward incline): 320 x 8, 410 x 6, 370 x 9

Wednesday, November 4, 2009

Past Sessions

Sunday Nov 1st:

Deadlift: warmup then
10 x 165 lbs
8 x 175 lbs
8 x 175 lbs
Pull-ups: 9, 8, 6
Seated Row: 120 lbs x 8, 8, 7
Dumbell curl: 25 lbs x 10, 8

Monday Nov 2nd:

Bench Press: 185 lbs x 5, 5, 4 + (1 spot), 3 + (2 spot)
Dumbell Shoulder Press: 30 lbs x 8, 7, 6
Dips: bodyweight, 5 seconds to lower, quick up: 9, 9, 8
Y-Shoulder Raise: 15 lbs x 7, 7, 6
Elbow Dip, bodyweight: 12, 10, 8


Wednesday, October 14, 2009

Ephemeral training blog reappears (sp?)

Gonna try and start logging my training again:

Lets start with today:

Squats:
185 x 6 (heavy breathing between last 3) ; 3 min rest
185 x 6 (breathing between each rep)
185 x 5 "
155 x 6 "

Single-leg RDL, dumbell in opposite hand
40 x 10 R/L x 3

Toe taps, heel on floor (tib anterior):
two sets, simultaneously tapping until severe burn

Other workouts include:
1. Back (+ leg) / bicep: deadlifts (not every week); pull-ups; seated or bent row; dumbell curl

2. Shoulder/chest/tri: incline barbell press (dumbells when without spotter); standing military press; weighted dips; elbow dips; Y dumbell raise; rotater cuff work

These are the basic workouts I do right now, alternating exercises every 1-2 months to keep fresh. Sometimes I will do stiff-leg deadlifts on squat day instead of single-leg RDLs. This varies depending upon how much basketball/sports I'm playing and how heavy my academic load is.