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