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