Tuesday, 20apr2010

Deadlift: 265 x 5, 5, 5, 4, 4

Twists and Crunches: slowly did two sets to burnout

Monday, 19apr2010

Walked about 4 miles

Saturday, 17apr2010

Chest tri workout, but with weights bumped up 5 for all presses and less reps, forget to post so I can't remember the reps exactly, I'm getting sloppy with posting recently, am going to try to get better about doing it right after like i was

Friday, 16apr2010

Squats: 235 x 5, 5, 4, 4, 4

Stiff-leg deadlift: 165 x 8, 8, 8, 7

Hamstring curl: 150 x 12, 12, 10

Friday, 09apr2010

Squats: 225 x 5 x 5

Stiff-leg dead: 155 x 8 x 3

wednesday, 07apr2008

Try to add a rep when possible

tues, 07apr2008

Did chest/tri workout adding a rep to what I did last time

Monday, 05apr2010

Deadlift: 255 x 5, 4, 5, 5, 5

Situps with twisting and straight: burnout x 2

Friday, 02apr2010

Forgot to post again,

but I did a simplified workout where I did five sets of each exercise, but I tossed out lat-pull downs in sake of time

Tuesday, 30mar2010

Dumbell Bench: 65R/L x 9, 9, 9, 9

Dumbell Incline Bench: 45R/L x 8, 8, 7, 6

Dips: 15, 15

Cable Fly: level 10 x 8, 7; level 8 x 8, 8

Dumbell Standing Y-raise: 15R/L x 8, 7, 6

Nosecracker / Pullover combo:

20R/L x 9, 9, 9

Tricep Pressdown (standing, cable, metal v-grip):

50 x 10, 10, 10, 10 + strip away burnout

Friday, 26mar2010

Something like this, I can't remember exactly because I didn't post it until the next week as I went out of town . . . .

Pull/Chin-up: 8P, 7P, 7C, 6C

Seated Row: 120 x 10, 10, 9, 9

Lat Pulldown: 105 x 9, 8; 90 x 10, 9; 75 x burnout

Bent Dumbell Row: 45 R/L x 9, 9, 9, 9; 40R/L x 8

Standing Curl (EZ bar): 50 x 8, 7; 40 x 8, 7

Standing Cable Curl: 30R/L x 7; 20R/L x 8, 8, 8

Wednesday, 24mar2010

Squats: 225 x 5, 5, 5, 4, 4

Stiff-leg Deadlifts: 155 x 9, 9, 9, 8

Monday, 22mar2010

Dumbell Bench: 65R/L x 9, 9, 9, 8

Dumbell Incline Bench: 45R/L x 8, 8, 7; 40R/L x 8

Dips: 15, 15, 10

Cable Fly: level 10 x 8, 7; level 8 x 8, 7

Dumbell Standing Y-raise: 15R/L x 8, 7, 6

Nosecracker / Pullover combo:

20R/L x 9, 9, 7

Tricep Pressdown (standing, cable, metal v-grip):

50 x 10, 10, 10, 9

Prone Y-Raise: 7.5 x 12, 12, 10

Sunday, 21mar2010

Pull/Chin-up: 8P, 7P, 7C, 6C

Seated Row: 120 x 10, 10, 9, 9

Lat Pulldown: 105 x 9, 8; 90 x 10, 9; 75 x burnout

Bent Dumbell Row: 45 R/L x 9, 9, 9, 9; 40R/L x 8

Standing Curl (EZ bar): 50 x 8, 7; 40 x 8, 7

Standing Cable Curl: 30R/L x 7; 20R/L x 8, 8, 8

Friday, 19mar2010

Squats: 225 x 5, 5, 4, 4, 4

Stiff-leg Deadlift: 155 x 9 x 4

Saturday, 13mar2010

Dumbell Bench: 65R/L x 9, 9, 9, 8

Dumbell Incline Bench: 45R/L x 8, 7; 40 x 8, 8

Dips: 15, 15, 13

Cable Fly: level 10 x 8, 6; level 8 x 8, 7

Dumbell Standing Y-raise: 15R/L x 7, 7, 5

Nosecracker / Pullover combo:

20R/L x 8, 8, 8

Tricep Pressdown (standing, cable, metal v-grip):

50 x 9, 9, 8, 7

Wednesday, 10mar2010

Pull up (neutral grip): 8, 8, 7, 6

Seated Row: 120 x 9, 9, 9, 9

Lat Pull: 105 x 9, 8, 8, 7

Bent Dumbell Row: 45R/L x 9, 9, 8, 8

Standing Curl (EZ-curl bar): 50 x 8, 6; 40 x 7, 6

One-arm cable curl: 30R/L x 7 20R/L x 7, 7, 7

Tuesday, 09mar2010

Squats: 220 x 5, 5; 215 x 5, 4, 5

Stiff-leg deadlift: 155 x 9, 9, 9, 8

Wednesday, 03mar2010

Dumbell Bench Press: 65 x 9, 9, 9, 7

Dumbell Incline Bench: 45 x 8, 7; 40 x 8, 7

Dips: 15, 15, 12

Cable Fly: level 10 x 8, 7; level 8 x 8, 7

Nosecracker/Pullover combo: 20R/L x 9, 8, 7

Standing Y-Raise +Standing Tricep Pulldown superset:

15 x 7; 10 x 8, 7 + 50 x 9, 9, 7 (metal v-grip)

Round the world crunches to burnout + crunches to burnout

Tuesday, 02mar2010

Pull/Chin-up: 8P, 7P, 7C, 6C

Seated Row: 120 x 9, 9, 9, 8

Lat Pull: 105 x 9, 9; 90 x 9, 9

Bent Dumbell Row: 45R/L x 8 x 4

Standing Curl (EZ-curl bar): 50 x 8, 6; 40 x 7, 6

One-arm cable curl: 30R/L x 8 20R/L x 8, 7

Sunday, 21feb2010

Dumbell Bench Press: 65 x 9, 8, 8, 7

Dumbell Incline Bench: 45 x 8, 7; 40 x 8, 7

Dips: 15, 15, 11

Cable Fly: level 10 x 9, 7, 5

Nosecracker/Pullover combo: 20R/L x 8, 8, 7

Standing Tricep Pulldown: 50 x 8 (rope), 40 x 8 (rope), 40 x 10 (metal v-grip), 40 x 10 (metal v-grip)

Friday, 19feb2010

Pull/Chin-up: 8P, 8C, 4P/3C, 5C

Seated Row: 120 x 9, 8, 8, 8

Lat Pull: 105 x 9, 8; 90 x 9, 8

Bent Dumbell Row: 45R/L x 8 x 3; 45L x 8 + 45R x 7

Standing Curl (EZ-curl bar): 50 x 8, 6; 40 x 7, 6

One-arm cable curl: 30R/L x 8, 7; 20R/L x 8, 7

Thursday, 18feb2010

Squat: 215 x 5 x5

Stiff-leg Deadlift: 155 x 10, 9, 8

Calf-Raise: 150 x 9, 135 x 10, 9

Wednesday, 17feb2010

Dumbell Bench Press: 65 x 9, 8, 7, 6

Incline Dumbell Press: 45 x 8, 7, 7, 6

Dips: 15, 12, 9

Cable Fly: level 10 x 9, 7, 6

Combo Pullover/Nosecracker: 20R/L x 8, 8, 7

Prone Y-Raise: 7.5R/L x 12, 10, 7

Standing Cable Tricep Pressdown: 50 x 10, 8, 7; 40 to burnout

Sunday, 14feb2010t

Deadlift: 255 x 5 x 5

Situps, straight and rotated: 2 sets to burnout

Leg lower: 1 set to burnout

Elbow plank: 1 set to burnout

Friday, 12feb2010

Pull-up (neutral grip): 8, 8, 6, 6
Seated Row: 120 x 9, 8, 8, 6
Lat Pulldown: 105 x 8; 90 x 9, 9, 8
Bent Dumbell Row: 45R/L x 8, 7; 40R/L x 8, 7
Standing Curl (EZ bar): 50 x 9, 6; 40 x 7
Standing Dumbell Curl: 20R/L x 7; 15R/L x 9, 8

Tuesday, 09feb2010

Squat: 215 x 5, 5, 4, 5, 5

Stiff-leg Deadlift: 155 x 8, 8, 8, 8

Leg curl: 150 x 12, 12, 9

Monday, 08feb2010

Dumbell Bench: 60R/L x 10, 65R/L x 8, 7

Incline Bench: 135 x 8, 4, 5

Cable Fly: level 10 x 10, 8, 7

Pullover/Nosecracker + Close-grip dumbell press:

20R/L x 8, 8, 7 + till burn, burn, burnout

Friday, 05feb2010

Did a back workout similar to previous week, but I forgot to post it and can't remember the numbers.

Sunday I skipped deadlifting because I had to study for the test, attend a superbowl party, and I really need to let the scabs peel on my shins because they keep getting larger and I need to lets them crust off before I do it again. It has been about 5 weeks straight of lifting them heavy, so it isn't the worst time for a recovery week. Excuses, excuses, shut up ...

Wednesday, 03feb2010

I took it down a level today because I gave blood. Will bump it up higher than last week next week.

Squat: 205 x 6, 6, 5, 5, 5

Stiff-leg Barbell RDL: 145 x 10, 10, 8, 8

Leg curl: 150 x 12, 12, 9

Tuesday, 02feb2010

Dumbell Bench Press: 60R/L x 10, 10, 10, 7
Dumbell Incline Press: 50R/L x 8, 7; 45R/L x 7
Dumbell Shoulder Press: 30 x 8, 7, 6
Dips: 15, 15, 12
Pullover/Nosecracker superset with Close-grip bench: 40 (EZ-curl) x 8, 7; 15R/L (dumbell) x 8 + 12, 10, 8
Standing Y-raise: 15R/L x 8, 6

Sunday, 31jan2010

Deadlift: 245 x 6, 6, 6, 5, 6

Goals for next: 255 x 6, 6, 5, 5, 5

Friday, 29jan2010

Pull/Chin-up: 8P, 7P, 8C, 6C

Seated Row: 120 x 9, 9, 8, 6

Lat Pull: 115 x 9; 90 x 9, 8, 8

Bent Dumbell Row: 45R/L x 8, 7, 40 x 8, 8

Seated Incline Dumbell Curl: 25R/L x 8, 7; 20R/L x 7

Standing Dumbell Curl: 20R/L x 7, 7; 15R/L x 7

Prone Y-Raise: 7.5 x 12, 10; 5 x 10

Wednesday, 27jan2010

Squats: 205 x 6 x 5

Barbell RDL: 145 x 10, 10, 7, 7

Leg Curl: 150 x 12, 12, 10

Goals for next:

Squats: 215 x 6, 6, 6, 5, 5

Barbell RDL 145 x 10, 10, 8, 8 or Single-leg Dumbell RDL 60R/L x 10, x 3

Leg Curl: 150 x 12 x 3

Monday, 25jan2010

Bench Press: 185 x 6, 5, 4

Incline Dumbell Press: 55 x 8, 7; 50 x 7, 6

Dips: x 15, 12, 12

Cable Fly: level 10 x 8, 7, 7

Dumbell Pullover/Nosecracker: 15R/L x 8, 8, 7

Standing Y-Raise + Tricep Kickback :

15R/L x 8, 7, 5 + 10R/L x 8, 8, 7R/6L

Sunday, 24jan2010

Deadlift: 235 x 6, 6, 6, 7, 6

twisting sit-ups and crunches to burn

Goals for next:

Deadlift: 245 x 6, 6, 6, 5, 5

23jan2010

Walked 1.5 miles, ran about a mile of intervals (not sprint, but maybe 400 meter pace) with every 2 telephone poles switching from jog to run. Intervals are tough.

Friday, 22jan2010

Pull-up (neutral grip): 10, 8, 6, 5

Seated Row: 120 x 9, 8, 8, 7

Lat Pulldown: 90 x 9, 9, 9, 8

Dumbell Bent Row: 45R/L x 8, 8, 8, 6

Seated Dumbell Curl (45 degree): 25 x 8, 7

Standing Alternating Dumbell Curl: 25R/L x 7; 20 R/L x 8, 7

Prone Y-Raise: 8 x 12, 10, 7

Wednesday, 20jan2010

Squat: 205 x 6, 6, 5, 5, 5; 135 x 10

Single-leg RDL: 60R/L x 10, 9, 8

Goals for next:

Squat: 205 x 6, 6, 6, 6, 6

Single-leg RDL: 60R/L x 10, 10, 10

Tuesday, 19jan2010

Incline Barbell Press: 135 x 8, 8, 7, 6
Dumbell Bench Press: 60 x 8; 55 x 9, 8
Cable Fly: level 8 x 10, 9, 8
Combo pulloever/nosecracker + Standing Full Can superset:
15 R/L x 8, 8, 7 + 15R/L x 7; 10R/L x 8, 7

Sunday, 17jan2010

Deadlift: 235 x 6, 6, 5, 5, 5
various ab exercises
walk a mile

My grip is beginning to be the limiting factor in my deadlift (despite using mixed grip), so I'm gonna start tryin to work my grip some individually to strengthen it.

Shoot for 235 x 6 x 5 next go round

Friday, 15jan2010

Pull/Chin-up: 8P, 8C, 5P/2C, 6C

Seated Row: 120 x 9, 8, 8, 5

Lat Pull: 90 x 9, 9, 8, 7

Dumbell Bent Row: 45 R/L x 8, 7, 7; 40R/L x 8

Incline Seated Dumbell Curl: 25 x 8, 7; 20 x 7

Standing Dumbell Curl: 20 x 7, 7

Wednesday, 13jan2010

Squat: 195 x 6, 6, 6, 6, 6; 135 x 11

Single-leg RDL: 50 x 10R/L; 60 x 10R/L

Walk for a mile

Next time increase weight on squats to 205, shoot for 6, 6, 5, 5, 5

Monday 11jan2010

Left pec tendon still feels messed up, so no flat benching still or dips.

Dumbell Incline Press: 50 x 9, 8, 7, 6; 45 x 7

Dumbell Shoulder Press: 30 x 8, 7, 7, 6, 5; 25 x burnout

Nosecracker (will lat pullover extension/stretch at bottom): 20R/L x 8, 8, 7, 6; 15R/L x 8

Dumbell Y-raise/Tricep kickback superset:

15R/L x 8 / 10 right x 8 / 10 left x 8 X 3 supersets

Sunday, 10jan2010

Deadlift: 225 x 7, 7, 7, 6, 6
Various abdominal exercises

I felt particularly strong today, possible my form has improved via practice or taking some time off from deadlifting allowed my body to recover and grow stronger.

Will bump it up to 235 next time.

Fri, 08jan2010

Pull-up 8, Chin-up 9, Pull-up 5 + Chin-up 4, Chin-up 6

Seated Row: 120 x 9, 8, 8

Lat Pull: 90 x 8, 8, 9 (chin), 8 (chin)

Bent Row (dumbell): 45 x 8r/8l; 40 x 8R/L x 3

Seated Dumbell Curl (incline): 25r/l x 7; 20r/l x 8, 7; 15 x 8

Bent Dumbell Row/Standing Dumbell Curl: 25 x 10row/5curl; 20 x 10row/6curl; 15 x 8curl

I'm gonna do deadlift seperate cause my legs were trashed from squatting and lots of basketball in the last few days.

Wed, 06jan2010

Squat: 215 x 5, 205 x 4, 195 x 5, 5, 5

Stiff-leg Deadlift: 135 x 9, 9, 9

Single-leg RDL: 50 x 10R/L; 60 x 10R/L, 10R/8L

Monday, 04jan2010

Note: not doing any bench press of dips due to pain still present on pulled left pec

Jogged 1/2 mile to gym, walked 1/2 mile back...

Dumbell Incline Press: 50 x 10, 10, 9; 45 x 8

Dumbell Shoulder Press: 30 x 7, 25 x 8, 8, 7

Nosecracker: 40 x 8, 8, 7; two dumbells 15 x 6

Full-Can Shoulder Raise/Tricep kickback:

10 x 10, 8, 8 / 10 x 8, 7; 8 x 8

Sunday, 03jan2010

Chin-up: 7, 6, 6, 5

Seated Row: 120 x 8, 8, 7, 6

Lat-pull: 90 x 8, 8, 6

Dumbell Row: 45R/45L x 8, 8, 8, 7

Standing Curl (EZ bar): 50 x 8, 7, 6

Standing Curl (dumbell): 20 x 7; 15 x 9, 7

I will resume deadlifting on my next back workout, I skipped today because my hamstrings and lower back are still very sore from front squatting and single-leg RDLs on Friday.

two workout

did a front squat/single leg dead leg workout and a dumbell press, triceps workout at the little gym, I will be back in my normal gym now