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09-19-2007, 03:06 PM | #1 |
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Raptor's Log
Well, new site, new log, new routine!
If any of you remember my previous log, I was doing a GVT program. Over the last few days, I've decided to drop it (crowded gym, and the high volume was getting on my nerves) so, I'm starting with Legs: Full Squats 135x10x1 185x10x1 225x8x1 275x8x1 Stiff Leg Dead Lifts 95x10x1 135x10x1 185x10x1 Standing Calf Raises 170x10x3 I intended to do abs as well, but I wound up helping/spotting two friends and one random guy, so I'll make it up tomorrow. I'll keep updating regularly |
09-21-2007, 11:17 AM | #2 |
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no preamble (except for this)
I started out with some cardio after breakfast, then a couple hours later, I hit the weights: Shoulders: Arnold Press 1x30x10 (warmup) 3x45x8 -Superset with- Lateral Raise 15x10x1 (warmup) 30x8x3 I went a tad easy on my shoulders (I'm still weary because of the shoulder pain the last two weeks), but no pain today. The super-setting kicked my shoulder's asses, so its all good. Triceps: V-Bar press down 100x12x1 (warmup) 140x8x3 Single arm pull down 30x10x1 50x8x1 40x8x2 (between the V-bars and the Arnold Presses, my tris were wasted by the end) Biceps: Seated hammer Curls 25x12x1 (warm up) 40x8x3 Strait bar curls 100x12x1 130x8x1 100x8x2 I dropped back down to 100 because I was having trouble holding onto the bar... Great forearm pump. thats all for today. |
09-22-2007, 11:50 AM | #3 |
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Small update:
I did the practical part of my personal training test today. While I was demonstrating the bench press (bar) I noticed that my shoulder started to hurt again. It only seems to hurt when I use a bar, so I'm going to continue with DB's. The only problem is that the dumbbells only go up to 75lbs at school. so, I'm going to have to find a way to hit my chest at the appropriate intensity, without hurting my shoulder. I think I'm going to experiment with different grip widths (see if a narrower grip is any better) anyway thats all for today |
09-26-2007, 03:24 PM | #4 |
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9/26/07
AM Cardio: Elliptical, 30min Legs Full Squats 135x12x1 185x10x1 225x8x1 (damn this one was easy) 315x6x1 (this was fun, I scared the shit out of my roomie/spotter when I slid the third plate on each side, the felt good though) Stiff Leg Dead Lift 135x12x1 185x10x3 I wanted to go for more, but the gym was starting to fill up Calves damnit, I realized after we left that I had forgotten them. I'll hit 'em DC-style next week :devil1: Shoulders Arnold Press 45x10x3 -Superset With- Lateral Raise 25x10x3 I took it easy on these, my shoulder started to complain in the middle of my first set of lateral raises, so I decided to not go up in weight like I planed. The supersetting and a controlled negative felt good though. I'm pissed that I forgot my calf raises, but I'll make up for it next week. I think I should be okay if I warm my shoulders up more gradually, because it felt better by the second set. I'm really pleased with my squats. I figure if I'm doing enough to scare my spotter (in his words "if you start to go down, I'm running the other way. I don't want that bar falling on me") then I'm right where I should be. And best of all, I didn't pull an AJ (no OOOFF from me! ). I'll be back with Back and Tri's on Friday |
09-28-2007, 10:52 AM | #5 |
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9/28/07
To start off with, I was pissed that I forgot my Ipod. No Metal to go with my Iron Back: Lat Pull Downs 160x8x4 Cable Rows 160x8x4 DB Rows 65x8x4 Back notes: The Lat Pull Downs were too easy for my taste, definitely going up next week (now that I've figured out a good time to hit the gym on Fridays). The rows were pretty good. I'm going to use wider grip next time. I've only got 3 more workouts before I max out the dumbbell selection at my gym, and I'm trying to think of what to do next. I'm planning on holding off on BB rows until I max out the cable machine (2 months, max. probably less). I'll probably bring in Dead Lifts to replace the DB rows. Any suggestions? Triceps Dumbbell Skull Crushers 15x10x1 20x8x1 25x8x1 30x8x1 Tricep Push Downs (V-Bar) 100x10x1 120x8x3 Tricep notes: Goddamn those skull crushers felt good! I'd like to say thanks to Yetta for helping me to remember them. I'm slightly pissed at the shitty numbers, but they'll change in a hurry (if I have anything to say about it :devil1: ) The pushdowns were good. I just wish the V-Bar was a bit smoother. Blood and Iron mix right? all in all, not bad workout, despite the lack of metal :headbange |
09-29-2007, 02:36 AM | #6 |
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this might come from out of left field...but, why don't you go heavier on your calves?
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09-30-2007, 01:38 PM | #7 |
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a couple of reasons;
I screwed my ankle up towards the end of last semester (Raises, in and of themselves didn't hurt, but walking down to the gym was a killer) then my summer was chaotic (nature of my job, no two weeks are the same) so I had to play the gym by ear. so, now that Ii'm healed up, and I have a schedule again, I'm going to hit my calves hard. starting next week I'm going back to DC raises. I want to get back to where I was before I hurt my ankle (400lbs or so) by the time finals roll around (at least, I'd prefer Thanksgiving) |
09-30-2007, 06:18 PM | #8 |
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Location: Maine
Age: 46
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Hope the shoulder will be ok!
How much longer do you have til you can get your PT cert?
__________________
Personal trainer, sports nutritionist, figure coach, freelance writer, distance runner, and insane person http://www.sarahpersonaltraining.com |
09-30-2007, 08:05 PM | #9 |
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Thanks Sarah
I should have it by the end of October (hopefully) |
10-01-2007, 10:29 AM | #10 |
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Looking good Chris. Looking forward to the progress.
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10-01-2007, 10:51 AM | #11 |
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Thanks
me too |
10-01-2007, 02:25 PM | #12 |
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10/1/07
Chest DB Decline Press 65x10x1 70x8x3 DB Incline Press 45x10x1 60x8x3 Flies 30x10x1 45x8x3 Biceps Seated Hammer Curls 30x10x1 45x8x3 Standing Strait Bar Curls 100x10x1 115x8x3 okay, thats it for today I need to figure out how to do bar presses without my shoulder hurting (I'm going to experiment with grip widths next time), as I only have one more week before I top out the DB selection. |
10-03-2007, 02:53 PM | #13 |
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10/3/07
AM Cardio: Elliptical, 30min Legs Squats 195x10x1 235x8x1 285x8x1 325x8x1 SLDL's 145x10x1 165x8x1 195x8x1 215x8x1 Calf Raises 180x10x1 270x10x1 360x8x1 270x15x1 (DC Style) Shoulders Arnold Presses 35x10x1 50x8x1 -Superset with- Lateral Raises 15x10x1 30x10x1 Everything felt pretty good today. I forgot to take my BuzzSaw pre-workout, and I can say I definitely felt a difference. Not a huge "I CANNA DO IT, I DON HAVE THE POWA" feeling, but still. so, for those of you who saw my review of it on that other site, this definitely reaffirms it. Great Product Also, I've added 2 more days of cardio (T/TH) |
10-05-2007, 08:39 AM | #14 |
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Back
DB Row 60x10x1 75x8x3 well, I've topped out my gym's dumbbell selection, where to go from here? (I'm thinking of bringing in Dead Lifts, but I'm open to suggestions.) Cable Row 120x10x1 170x8x3 Lat Pull Down 120x10x1 170x8x3 Triceps Dumbbell Skull Crushers 20x10x1 30x8x3 somebody was hogging the 35's... oh well, at least I had an increase over-all from last week Tricep Push Downs (V-Bar) 105x10x1 125x8x3 |
10-05-2007, 08:40 AM | #15 |
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Barbell rows would be my suggestion, deads are always good
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