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