Sunday, June 10, 2012 LAF MGV
Quads
Squat: 55x15, 105x10, 135x8, 165x8, 185x6, 195x7, 210x3
Hack Squat: 70x10, 90x10, 110x10
Sissy Squat: 20x3 body weight
BB Step Lunge: 75x12, 85x12x2
Leg Press: 180x20x2
Calves: 70x12, 80x10x2
Cardio: Bike 30 mins. I am a bit tired today as I was out
with Nicole and peeps at an NPC show near NY and I only got 5 hours of sleep.
And for the record – that show was very interesting to say the least.
BB Step Lunges – I got fatigued during the second set and
instead of reracking and taking a break, I just shrugged the bar off my
shoulders and of course it landed too high on my neck and I bruised one of my
vertebral protruberances. Not good. So next time, I will take a break between
legs. My neck was slightly swollen and hurt when I pressed on the spot. I
finished the work out without pain.
So I am back home now and I am at a new gym. This is La
Fitness Montgomeryville. I may start looking in the area, now that I am settled
in, and try to find something that is cheaper, not too far away and still has
everything that I need. I am also going to enlist in my dad’s help for
sprints/HIIT with a stopwatch and a whistle. I outrun the treadmill hill – it
only goes to 10 and that is sad. I also outrun all the stair mills. I max out
and it is not even hard. So I will go to the local high school and we will do
the workout there or up on the trail in the fields. I can also do trail walks
for my low intensity training. I much rather be outside anyway. Now that I am
out of Camden, NJ (da hood), I feel safe walking outside again – yay!
My stress levels have significantly decreased and I finally
feel at peace being home again. Next up; unpack, organize, and then to the
beach! Oh and yes, I have to tell Lou that we are not dating anymore. It is on
the to do list. Despite all of the changes and goings on – I am on plan with no
issue. And, I am actually feeling hungry between meals. No more force feedings.
With a new gym comes new equipment. This LA Fitness is more
old school and uses mostly Cybex equipment. I like that. I feel like the
weights and machines are more “true” if that makes sense.
Leg press – no clue what the sled weight is. It is Hammer
Strength 45°.
Hack Squat is Cybex
Seated calves is Hammer Strength.
Sissy squats were done with body weight and 15 second rest
breaks.
Monday, June 11, 2012 LAF MGV
Chest and Tris
Slight Incline Bar Press: 45x12, 65x10, 80x8x3
Incline DB Press: 25x10, 35x6x2
Flat DB Fly: 25x12, 30x10x2
Triceps Dips: 10, 9x3
Rope Pressdowns: #3x12, #4x12, #5x10
Lying Bar Extensions: 35x12, 40x10
Legs feel heavy today. No cardio and my neck is more sore
than yesterday – but only when I press on the spot. I am not happy with that.
Tricep dips were unassisted.
Rope Pressdown is on the Cybex cable tower. I hate those
number resistance instead of pounds. I suppose it does not really matter so
long as you work hard and see progression.
Tuesday, June 12, 2012 LAF MGV
Back and Hamstrings
Lat Pulldown Underhand: 60x10, 75x10, 90x8, 95x8, 105x6
T Bar Row: 50x10, 60x8, 70x8, 80x7
DB Deads: 45x10, 55x10, 60x10
Close Rows High: 60x12, 70x12, 80x12
Good Mornings: 95x12x3
Glute Hams: 15x3
Cardio: HIIT 8x20, sprints – these treadmills are too slow.
Core and Stretch.
Lat Pulldowns – LifeFitness cable machine.
T-Bar Row – this is my favorite way to do these – the
equipment has the bar directly under me and I just go right off the platform.
Good mornings – kept is on the lighter side because of neck.
No pain, seems to be getting better, but still tender to the touch.
Close Grip Row High, LifeFitness small cable tower. This was
set on “lighter” with a switch. I am almost at the full stack so whenever I get
the full stack with no issue, then I will switch to “heavier”. I do not even
know what this means really.
Wednesday, June 13, 2012 LAF MGV
Shoulders and Biceps
Side Lateral Up Downs: 5x10, 8x8x3
High Incline DB Press: 20x10, 30x10x2
Floor Raises: 8x10, 10x10x2
Barbell Shrug: 70x12, 100x10, 115x10, 135x10
Incline DB Curl: 12x10, 15x8x3
Cable Curl: 25x10, 40x10, 45x10
1 Arm Preacher Curl: 12x12x2
Cardio: HIIT 8x20, Stair Mill. Stretch
2 mile walk with my dad later that day – counting this as my
low intensity cardio. I will be doing a lot of these walks J I love it! But I
notice I am moving much slower these days. My usual pep has diminished a bit.
12 lbs is a good weight for preachers – I feel it more in
the bicep and less in the shoulder than with the 15. 10 is good for warm up,
but too light for work.
LifeFitness small tower used for the cable curls – the
“lighter” option LOL!
My neck is feeling better and is not as tender or sore to
touch.
I believe it was last night where I went to bed at 11:30;
woke up at 2:00 and stayed up until 4:00 and then went back to sleep until
9:30. I am starting to have trouble falling asleep and my sleeps are not as deep
as they were…
Thursday, June 14, 2012 LAF MGV
Quads
Squat: 55x15, 105x10, 135x8, 155x8, 175x8, 200x8, 215x0 mega
fail, 205x6 with spotter/core support
Hack Squat: 70x10, 90x10, 110x10
Sissy Squat: 20x3 body weight
BB Step Lunge: 75x12, 85x12, 95x12
Leg Press: 180x20x2
Calves: 45x15, 70x15x2
No cardio today – all done for the week.
Normally this would be my day off, but I have to take Sunday
off and the whole rotation gets messed up for the rest of the month if I don’t
just go straight through. I will work hard this and next week and then be back
to normal.
So I went for 215 for squats and my upper body said no way
and I fell completely forward. This is a big wake up call. Prep is kicking in
and it is time to sync up my mind and body. My mind wants to do more and my
body is struggling to keep up. So now the focus will be on making solid,
complete sets instead of progression as you suggested on the phone.
Calves were seated and I took it easy because my right calf
was sore.
I slept straight through the night last night, but it was
had to fall asleep.
Today I spent about 12 hours prepping food and packing for
the shore. Phew!
Friday, June 15, 2012 LAF MGV
Chest and Triceps
Slight Incline Bar Press: 45x12, 65x8, 75x8x3
Incline DB Press: 25x10, 30x2
Flat DB Fly: 20x12, 25x12x2
Triceps Dips: 8, 10x3
Rope Pressdowns: #3x12, #4x12, #5x11
Lying Bar Extensions: 35x12, 40x12
No cardio today. At the shore. In fact, I am sitting on the
couch doing this blog in Word. I figured out the wireless so I have Internet
and will be posting this shortly…
Check in day – darn it, I was 126.9 yesterday and today I am
127.7 However, I woke up bloated in my stomach (I am pretty sure this is from
the cauliflower I ate) and I was up and ready to go even though I only had 4 hours
of sleep. Despite a very active day, I had a little trouble falling asleep and
the sleep was not that deep as usual. I
am a little tired today, but I am up.
Chest: 36, Waist: 27.75 – bloated, Hips 35
Today’s workout was good – focused on complete strong sets
and I was happy with the work I did. I am also starting to take longer breaks
between sets. I try to cap it at a minute, but sometimes I need a bit longer.
Perhaps this will not be an issue as I decrease some of the weight I have ben
doing.
A couple of my housemates are here and it is windy. They
have the deck door open and I am FREEZING!!!! LOL – could it be that I am
getting that lean already?
