Raptor's Log

[RaptorMkII]

Barbell rows would be my suggestion, deads are always good

Thanks, I'll probably wind up doing both by the end of the month. Which ever one I don't start doing next week will get added in after I hit the full stack on the cable rows... GRRR... damn school gym



:damnit: :triggerha

[RaptorMkII]

AM Cardio: Elliptical-30minutes

Chest

Decline DB Press
60x10x1
75x8x1
75x6x2

I will get to 8x3 next week

Incline DB Press
50x10x1
65x8x3

Flies
40x10x1
50x8x3

Biceps

Seated Hammer Curls
40x10x1
50x8x3

Standing Curls
100x10x1
125x8x3

No massive notes today. It pissed me off that I couldn't finish those last two sets of decline benches, but I also did some experimenting and figured out how to use a bar for my benching without my shoulder hurting :BP:

I remembered to bring my weight belt up here, so I'll be rockin' the Dead Lifts on friday :headbange

[RaptorMkII]

-WARNING: CAUSTIC LANGUAGE BELOW-











SHIT FUCK ASS BITCH FUCK SHIT SHIT SHIT FUCK!!!



whew... okay thats better now


well, I went to go and run, but when I got outside, I found that my Ipod wasn't working.

so, I made it to 10 minutes worth of cardio before complete boredom and frustration set in. When I got back up to my room, I tried resetting it again, and it now works. I think I may have to get a new one soon (eh, it did last me 2 and a half years)

[RaptorMkII]

10/12/07

God, what a miserable day, cold and rainy

Back

Dead Lift

(protracted warm-up, because I was frozen after walking to the gym, I won't bore you with the details)
185x10x1
225x8x1
275x8x1

You know its a good deadlifting day when your legs are bloody

Lat Pull-Down
130x10x1
180x8x3

Seated Row
130x10x1
180x8x3

Triceps

DB Skull Crushers (Prone)
25x10x1
35x8x3

I cut out the V-Bar push-downs because of time issues. damnit

anyway, thats all for now

[RaptorMkII]

Well, as some of you may know, I've been kinda sick lately (Strep, it kicks my ass every time)

so I skipped the gym yesterday, and I may be skipping it again tomorrow. It pisses me off, but as Goblin said, I should get myself better first, and worry about the gym later



on the brighter side, I got my Personal Trainer Certification:headbange

[RaptorMkII]

10/24/07

Its been roughly three weeks since I've had a leg workout (shit getting in the way, been sick... the usual crap). so, without further ado:

Legs

Squats

185x10x1
225x8x1
275x8x1
315x8x1

SLDL
135x10x1
185x8x2
225x8x1

Calf Raises
270x10x1
360x8x1
450x8x1
360 (DC Style: I had to dig deep, but I finished the set)

Shoulders

Lateral Raises
15x10x1
20x8x3
-Superset With-
Arnold Presses
30x10x1
50x8x3

[RaptorMkII]

Back

Dead Lifts
(long warm-up... again. why is it always cold on Fridays?)
185x10x1
225x8x1
275x8x1
315x2.5x1 (hit 1 rep fairly easily, stalled out on the second, got pissed and nailed the third)

Seated Cable Rows
150x10x1
180x8x3

Lat Pull-downs
150x10x1
180x8x3

I spent more time than I thought I was going to on the DL's (I didn't plan on going for the last set, but after the 275, I said "fuckit, I'm going for it). so I had to cut out the tricep work. I'll probably hit 'em tomorrow morning (along with some ab work and maybe cardio, depending on how I'm feeling)

All in all, great workout. I scared a girl on the ab machine next to me when I got pissed at the DL's. Apparently I growl.

[RaptorMkII]

10/29/07

AM Cardio: Treadmill (warm-up, HIIT, cool-down came to roughly 20 minutes)

Chest

Flat DB Press
60x10x1
75x8x3

Incline DB Press
50x10x1
65x8x3

Cable Crossovers
30(2x)x10x1
60x8x3
(note: I used a 4 second hold at the top and a 4 second stretch at the bottom of every rep)

Biceps

Standing Curl
120x10x1
135x8x3

Rope Hammer Curl
100x8x3
100 =>50 (burn out)


All in all, everything felt good today. I hope to be able to get a bar for my benching next week, and I think I'm going to keep the Crossovers, they felt pretty damn good.