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10-16-2007, 02:30 PM | #31 |
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Cardio Tuesday:
Stepmill x 20 minutes Elliptical x 25 minutes Avg Heart Rate: 128bpm Time "In Zone": 43:39 Abs... did some stuff |
10-18-2007, 09:00 PM | #32 |
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Workout 2 - Rotation 4
Last Time = 10/4/07 This Time = 10/17/07 Preacher EZ Curl: Goal = 15-20 Rest Paused Last Time: 70lbs+bar x 17 Rest Paused This Time: 75lbs+bar x 11 RP ???? Dumbell Hammer Curl: Goal= 12-20 straight set LT: 40lbs x 12 TT: 40lbs x 13 Leg Press Calves: Goal=12 reps DC Style LT: 270lbs+sled x 9 --> 180+sled x 20 TT: 270lbs+sled x 12! YEAH!! *I started to put down the weight after 10... then said "NO! Don't be a pansy!" and finished it! Prone Hamstring Curls: Goal=20-30RP LT: 140lbs x 20 RP TT: 140lbs x 22 RP Barbell Squat (well below parallel): LT: 275lbs x 4 - only one set because of knee TT: 275lbs x 5 - only one set because of knee pain NOTES: Not really sure what the hell happened with the preacher curls... The weight just would NOT MOVE. I think I am actually going to dump that exercise, because I have a hell of a time progressing it anyway. On the plus side - after taking 2 sample pouches of SuperPump250 before the workout my biceps looked and felt like they were going to explode during the set! I almost saw muscles! Played it safe on squats again - although I did try for rep 6 and end up stuck on the safety bars. Actual workout was this: 135 x 10, 185 x 2, 225 x 5, 275 x 5 if you want to see the warmups as well. |
10-18-2007, 09:21 PM | #33 |
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Interesting... if I click on "Training Journals" - my training journal is no where to be found... yet it shows up in the main forum as having the latest post. Neat.
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10-19-2007, 07:47 AM | #34 | |
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Quote:
PS they are listed in alpha order by default, click the last post heading and all posts will resort by last posting date |
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10-21-2007, 08:04 PM | #35 |
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Okay... I didn't get any time to post my workout on Friday... but I DID go to the gym!
Workout 3 - Rotation 4 Last Time = 10/5/07 This Time = 10/19/07 Decline Barbell Bench Press: (Goal: 11-15 Rest Paused) Last Time: 235lbs x 15 Rest paused This Time: 245lbs x 13 Rest Paused Close Grip Bench Press: (Goal: 11-15 Rest Paused) LT: 185lbs x 13 RP TT: 195lbs x 12 RP Dumbell Shoulder Press: (Goal: 15-30RP) LT: 60lbs x 14 RP TT: 60lbs x 18 RP Rack Chins Behind the Head: (Goal: 15-20 RP) LT: +45lbs x 15 RP TT: +50lbs x 16 RP TechnoGym Rows: (Goal: 12 straight set) LT: 100lbs x 12 TT: 110lbs x 13 NOTES: Good workout... very happy with the progressions. |
10-21-2007, 08:05 PM | #36 |
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10-23-2007, 11:28 PM | #37 |
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Workout 4 - Rotation 4
Last Time: 10/8/07 This Time: 10/23/07 Alternating Dumbell Bicep Curl: (Goal: 15-20 Rest Paused) Last Time: 55lbs x 15 Rest Paused This Time: 55lbs x 15 Rest Paused *I'll take 15... I almost didn't even get 15! This set was doomed from the start. It went like this: 8, 3, 4! When I only got 8 off the start I was worried... but then only getting 3 on part 2 made me PISSED! So I dug deep and got the extra reps! Reverse Preacher Machine Curl: (Goal: 12-20) LT: 70lbs x 12 TT: 80lbs x 11 - thats ok. Hack Squat Calves: (Goal: 12 reps, DC Style) LT: 290lbs + Sled x 12 TT: 310lbs + sled x 12!! Hack Squats: LT: stopped during warmup... knee hurt too badly TT: 450lbs+sled x 10; 360lbs+sled x 10 <-- that was supposed to be my 20 rep widowmaker... hmm... no such luck! Stiff Leg/Romanian Deadlift: (Goal: 6 of 6, no rest between sets, increase weight each set) LT: 135x6, 155x6, 175x6 ... stopped ... low back still recovering TT: 135x6, 155x6, 175x6, 195x6, 215x6, stopped - still nervous about low back. NOTES: I was happy with this workout. I pulled off a "matching last time" on a situation where I should have surely failed on the bicep curls - that felt pretty good! Hacks weren't very impressive - but my knee was sore enough with that weight that I wasn't about to go for 560 again. Don't know what happened on the widowmaker - I just ran out of gas. |
10-24-2007, 09:33 AM | #38 |
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Workout 3 - Rotation 3 - missed this one once because of other time commitments
Last Time: 9/19/07 This Time: 10/24/07 ... been almost a month! Nautilus Vertical Bench: (Goal: 11-15 Rest Paused) Last Time: 200lbs x 15 Rest Paused This Time: 215lbs x 13 Rest paused Dumbell Tricep Pullovers: (Goal: 15-20 RP) LT: 75lbs x 18 RP TT: 75lbs x 20 RP Hammer Strength Shoulder Press: (Goal: 11-15 RP) LT: 75lbs per side x 17 RP TT: 85lbs per side x 15 RP Front Pulldowns: (Goal: 15-20 RP) LT: 176lbs x 18 RP TT: 186lbs x 16 RP *emphasizing very slow negative with a full stretch on each rep. Much harder that way! Hammer Strength Low Row: LT: 70lbs per side x 13 TT: 70lbs per side x 15 NOTES: Pretty happy with this workout... everything progressed nicely, especially considering I haven't done these exercises in almost a month! |
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