12/19/2011 Back and Shoulders
Last workout before surgery
Lat Pulldown wide: 55x10, 70x10, 85x8, 100x6, 115x5, 130x4
Bar Deads: 95x10, 115x10, 135x8, 155x6, 175x5, 185x5, 205x3
Bent Over Row: 95x10, 115x9, 125x8, 135x6
Close Grip Pulldown: 70x12, 85x10x2
Side Lateral: 10x10, 15x6x3
Standing DB Press: 15x10, 20x10x3
Left arm is not as bad today. DB press aggravates it.
12/18/2011 Chest and Arms
Inc DB Press: 15x15, 25x10, 30x10, 35x5, 40x5, went for 45s but could not get them up - no spotter around
Inc. Chest Flys: 15x15, 20x11, 25x8, 30x8, 35x6
BB Curl: 20x10, 30x8, 40x6x2
Tricep Bar Extension: 20x10, 30x10, 40x6x2
Seated DB Curl: 10x12, 12x12, 15x12
SS Lying DB Extension: 10x12, 12x12, 15x12
12/17/2011 OFF
12/16/11 Legs
Squat: 95x12, 115x10, 135x8, 155x6x3
SLDL: 135x8x2, 155x8, 155x6, 155x8
Leg Extension: 55x10, 70x10, 85x10, 100x10
SS Leg Curl: 15x10x3
Not much time today
12/15/11 OFF
12/14/11 Back and Shoulders
Lat Pulldown UH: 55x15, 70x10, 85x8, 100x6, 115x6, 135x5
T Bar Row: 25x10, 45x10, 50x10, 55x10, 60x8
Rope Pulldown: 25x12, 35x12x12
Upright Row: 25x15, 40x10, 50x10x2, 50x8
Seated DB Press: 15x10x2, 25x8x2, DS 10x10
Front Raise: 5x12, 10x10x3
12/13/11 Chest and Arms
Flat Bar Press: 45x15, 65x10, 85x10, 95x5, 100x5, 105x5
Slight Inc. DB Press: 15x15, 20x10, 30x10, 35x8
Hammer Curl: 10x10, 15x10, 20x10x2
Tricep Dips: 20, 16, 12, 13
Cable Curl: 15x12, 20x12, 25x12
SS Rope Press: 20x12, 25x12, 30x12
12/12/11 Legs
Squat: 95x12, 115x12, 135x8, 155x6, 185x4x3
Leg Extension: 70x10, 90x10, 100x10, 105x10
Leg Curl: 40x10, 50x10, 65x6, 80x6, 95x6
Split Squat: 90x10, 110x10x2
SS Calve Raises: 140x8, 160x8x2
Used Smith Machine for Split Squat and Calve Raises
Leg Curl was double leg machine
12/11/2011 OFF
12/10/11 Back and Shoulders
Lat Pulldown UH: 55x15, 70x10, 85x8, 100x6, 115x6, 130x6
T Bar Row: 25x10, 35x12, 50x10, 65x10, 75x10
Rope Pulldown: 20x12, 30x12, 42.5x7, DS 20x10
Upright Row: 20x15, 40x10, 50x8, 55x8, 60x6
Seated DB Press: 15x10x2, 25x6, 30x5x2
Front Raise: 5x12, 10x12x3
Left arm was ok until I tried 60 on the upright row. Now it is sore.
12/9/11 Chest and Arms
Flat Bar Press: 45x15, 65x10, 85x8, 95x3, 95x5x2
Slight Inc. DB Press: 15x15, 20x10, 30x10, 35x8
Hammer Curl: 10x10, 15x10, 20x10x2
Tricep Dips: 18, 13, 12x2
Cable Curl: 15x12, 20x12, 25x12
SS Rope Press: 20x12, 25x12, 30x12
Left arm is sore
12/8/11 Legs
Squat: 95x12, 115x10, 135x8, 155x5, 185x5, 195x4, 205x3, 215x3, 225x5 (spotter)
Leg Extension: 55x10, 70x10, 85x10, 100x10
Leg Curl: 15x10x2, 20x6, 25x6, 30x6
Split Squat: 90x10, 110x10, 130x10
SS Calve Raises: 140x10, 160x8, 180x10
Used Smith Machine for Split Squat and Calve Raises
Leg Curl was kneeling single leg
12/7/11 Back and Shoulders
Lat Pulldown UH: 55x15, 70x10, 85x8, 100x6, 115x6, 130x4
T Bar Row: 25x10, 45x10x2, 50x10, 55x10
Rope Pulldown: 20x12, 30x12, 42.5x7, DS 20x10
Upright Row: 20x10, 40x10, 50x10x3
Seated DB Press: 15x10x2, 20x6, 25x6x2
Front Raise: 5x12, 10x12x3
Left shoulder sore
12/6/11 Chest and Arms
Flat Bar Press: 45x20, 65x10, 85x8, 105x3, 105x2, DS 65x16
Slight Inc. DB Press: 15x10, 25x10, 35x7, 35x6
Hammer Curl: 10x15, 15x10, 20x10, 20x8
Tricep Dips: 15x2, 12x2
Cable Curl: 15x12, 20x12, 25x12
SS Rope Press: 20x12, 25x12, 30x12
Left arm is sore
12/5/11 Legs
Squat: 95x12, 115x10, 135x8, 155x5, 185x4x2, DS 135x8
Leg Extension: 55x10, 70x10, 85x10, 100x10
SS Leg Curl: 40x10, 50x10, 65x7, 80x6, 90x6
Split Squat: 90x10, 100x10x2
SS Calve Raises: 90x10, 150x10x2
Used Smith Machine for Split Squat and Calve Raises
Leg Curl was double leg
12/3/11 - 12/4/11 OFF
12/2/11 Chest and Arms
Flat Bar Press: 45x20, 65x12, 75x10, 95x5x3
Slight Inc. DB Press: 15x15, 25x10, 30x10, 35x10
Hammer Curl: 10x15, 15x10, 20x10, 20x8
Tricep Dips: 16, 12, 11x2
Cable Curl: 15x12, 20x12, 25x10
SS Rope Press: 20x12, 25x12, 30x10
Left arm is sore
12/1/11 Back and Shoulders
Lat Pulldown UH: 55x15, 70x10, 85x8, 100x6, 115x6, 130x6
T Bar Row: 25x10, 45x10, 55x10, 65x10, 75x10
Rope Pulldown: 20x12, 30x12, 42.5x12
Upright Row: 30x10, 40x10, 50x10x2, 50x8
Seated DB Press: 15x10x2, 20x6, 25x6x2
Front Raise: 5x12, 10x12x3
First day back from being really sick - not bad.
Wednesday, December 28, 2011
Friday, December 23, 2011
November Updates
11/27/11 - 11/30/11 OFF - sick. Totally run down.
11/26/11 Legs
Squat: 95x12, 115x10, 135x8, 155x6, 175x5, 185x4, 195x3, 200x5 (spotter)
Leg Extension: 55x10, 70x10, 85x10, 100x10
Leg Curl: 15x10x2, 20x6, 25x6x2
(Kneeling single leg curl)
Short on time today
11/25/11 - OFF
11/24/11 Back and Shoulders
Pull Ups Assisted: #12x12, #11x10x3
Seated Cable Row: #4x10, #5x10, #6x10, #7x10, DS #4x10
DB Deads: skipped these
1 Arm DB Row: 25x10, 40x12x2
Stand Push Press: 20x15, 30x10, 40x8, 50x8
Rear Delt Raise on Bench: 5x12, 8x10, 8x12x2
Pain in left shoulder @50 lbs
11/23/11 Chest and Arms
Flat DB Press: 20x15, 30x12, 40x10, 50x5x2, DS 30x12
Incline DB Press: 25x10, 30x10x3
Incline DB Curl: 10x12, 15x9, 15x8, DS 10x8
Tricep Pressdown: 25x10, 35x10, 42.5x10, DS 20x10
Barbell Curl: 25x12, 40x12x2
SS Lying Bar Extensions: 25x12, 40x12x2
Pain not as bad in left shoulder
35s not available for incline press
11/22/11 Legs
Leg Extension: 75x10, 90x10, 105x10, 120x10
Leg Press: 90x12, 180x10, 270x10, 360x6, 450x6, 540x6 (plus 118 sled weight)
SLDL: 135x10x2, 155x10, 175x10, 195x8
Sumo DB Squat: 65x12, 95x10x2
Short on time today
11/21/11 Back and Shoulders
Pull Ups Assisted: 55x12, 45x8x3
Seated Cable Row: 27.5x10, 35x10, 42.5x10, 50x8, DS 27.5x10
DB Deads: 25x10, 35x10, 45x8x2
1 Arm DB Row: 25x10, 40x12x2
Stand Push Press: 20x15, 30x10, 40x6, 50x6
Rear Delt Raise on Bench: 5x12, 7.5x12x3
Left shoulder hurts
Tired today
11/20/11 Chest and Arms
Flat DB Press: 20x15, 30x12, 40x10, 50x5x3
Incline DB Press: 25x10, 35x10x3
Incline DB Curl: 10x12, 15x8, 15x8, DS 10x10
Tricep Pressdown: 25x10, 35x10, 42.5x10, 20x10
Barbell Curl: 25x12, 40x12x2
SS Lying Bar Extensions: 25x12, 40x12x2
Pain in left shoulder
11/19/11 Legs
Leg Extension: 60x10, 85x10, 100x10, 115x10
Leg Press: 90x12, 180x10, 270x10, 360x6, 450x6, 495x5, 540x6 (plus 118 sled weight)
SLDL: 135x10x2, 155x8, 185x6, 185x4
Sumo DB Squat: 65x12, 95x9, 95x10x2
BB Lunge: 100x10, 110x10, 120x10
Calves 100x20, 110x20, 120x15
Lunges were on Smith machine and SS with calves
11/18/11 Back and Shoulders
Pull Ups Assisted: 55x12, 45x10, 45x8, 45x10
Seated Cable Row: 27.5x10, 35x10, 42.5x10, 50x8x2
DB Deads: 25x10, 35x8, 45x8x2
1 Arm DB Row: 25x10, 35x10, 45x10
Stand Push Press: 20x15, 30x10, 40x8, 50x8
Rear Delt Raise on Bench: 5x12, 7.5x12x3
Left shoulder hurts
11/17/2011 Off?
11/16/11 Chest and Arms
Flat DB Press: 25x15, 35x10, 45x6x4
Incline DB Press: 20x15, 35x9, 35x8, 35x10
Incline DB Curl: 10x15, 15x10, 15x7, DS 10x10
Tricep Pressdown: 15x12, 30x10, 42.5x8, DS 20x10
Barbell Curl: 25x12, 40x10, 40x12
SS Lying Bar Extensions: 25x12, 40x10, 45x12
Pain in left shoulder
11/15/11 Legs
Leg Extension: 55x10, 85x10, 100x10, 115x10
Leg Press: 135x10, 165x10, 195x12, 240x12, 270x8, 300x6 (plus 118 sled weight)
SLDL: 135x10x2, 155x10, 175x8, 200x6
Sumo DB Squat: 65x12, 85x12, 95x10x2
BB Lunge: 100x10x3
Calves 100x20x3
Lunges were on Smith machine and SS with calves
11/14/11 30 minutes cardio
11/13/11 Back and Shoulders
Pull Ups Assisted: 120x15, 105x8x3
Seated Cable Row: 45x15, 60x15, 75x12, 90x10x 105x10
DB Deads: 25x10, 30x10, 35x10, 40x10
1 Arm DB Row: 25x10, 30x12, 35x12
Stand Push Press: 45x8, 55x8x3
Rear Delt Raise on Bench: 5x12, 10x10, 8x12x2
Left elbow and left delt hurt
11/12/11 Chest and Arms
Flat DB Press: 25x15, 35x10, 45x6, 50x5x3
Incline DB Press: 20x15, 30x10, 35x7, 35x10
Incline DB Curl: 10x15, 15x10, 15x8, DS 10x8
Tricep Pressdown: #3x15, #4x10, #6x10, DS #4x10
Barbell Curl: 30x12, 40x10, 40x8
The BB curl was supposed to be SS with lying bar extensions. However, there were a couple of guys who failed to put on deodorant and so they stunk up the bench area. Seriously, no one could go over there. It was awful.
Thursday, November 10, 2011
Just 11/10/11
11/10/11 Legs - new routine.
Back on plan with the meals for the most part. Man I am hungry. I suspect I am deficient in vitamin B complex. So I will be getting some later today to take.
Leg Ext: 55x10, 70x10, 85x10, 100x10 - will be going heavier on these next time.
Leg Press: 90x15, 180x10, 270x10, 360x6, 450x5x2 Additional weight: sled = 118lbs. I gave this a shot since I have not been running in about 7 or 8 months. My hip always hurts so that was probably was not smart. I am going to switch up from this 45 degree press to the seated straight out in front of me press and see what happens. Otherwise, I will skip this altogether and replace it with squats.
SLDL: 135x10, 155x10, 175x10, 195x8, 215x3 and then 1 extra. That was a new PR. That is actually the most weight I ever lifted for anything Now if I only I can get my deads up there like that.
Sumo DB Squat: 65x12, 75x12, 85x12x2
BB Lunge - actually did Smith Machine Split squats. Superset with Calves
90x10x3 for split squats - could go heavier on that
90x20x3 for calves
Leg adduction 135x15, 165x15, x195x15
11/9/10 Cardio: 20 minutes on stair mill - ran out of time. I woke up a bit late today - tired.
Weight at 134. Squash attack, Apple pie crust and decided to throw in the towl and have a Wegman's salad, turkey chili, and a big chocolate chip nut cookie for dinner. Ahhh, I needed that break.
11/8/11 Back and Shoulders + 20 minutes of stairmill - Worked out with Nicole
Lat Pulldown Wide: 60x15, 75x12, 90x8, 105x6, 120x5x2
Deads: 65x12, 95x10, 135x8, 155x5, 185x5, 205x2 wanted the third but my body said no again.
Bent Over Row: 65x15, 95x10, 115x10, 125x8
Close Grip Pulldown: #3x12, #5x12, #6x12
Side Lateral: 5x15, 15x6x3
Standing DB: 10x10, 15x12, 20x10, 25x7
Left shoulder has been better so I pushed the weight today.
117/11 Cardio - 7 minutes on stairmill; 23 minutes inclines walks on treadmill. Got bored of stairs, plus I was super tired.
11/6/11 Chest and arms - same as the last workout. I lost my sheet, but I know I did not switch up the weight.
11/5/11 Legs
Squat: 45x20; 65x15; 95x12; 135x8; 155x7; 175x5x2
SLDL: 135x8; 155x8; 175x6x3
Leg Ext: 55x15; 65x15x3
Walking Lunge: 25x20x3
Leg Curl - kneeling singles: 20x10x3
No adduction or calves today
Back on plan with the meals for the most part. Man I am hungry. I suspect I am deficient in vitamin B complex. So I will be getting some later today to take.
Leg Ext: 55x10, 70x10, 85x10, 100x10 - will be going heavier on these next time.
Leg Press: 90x15, 180x10, 270x10, 360x6, 450x5x2 Additional weight: sled = 118lbs. I gave this a shot since I have not been running in about 7 or 8 months. My hip always hurts so that was probably was not smart. I am going to switch up from this 45 degree press to the seated straight out in front of me press and see what happens. Otherwise, I will skip this altogether and replace it with squats.
SLDL: 135x10, 155x10, 175x10, 195x8, 215x3 and then 1 extra. That was a new PR. That is actually the most weight I ever lifted for anything Now if I only I can get my deads up there like that.
Sumo DB Squat: 65x12, 75x12, 85x12x2
BB Lunge - actually did Smith Machine Split squats. Superset with Calves
90x10x3 for split squats - could go heavier on that
90x20x3 for calves
Leg adduction 135x15, 165x15, x195x15
11/9/10 Cardio: 20 minutes on stair mill - ran out of time. I woke up a bit late today - tired.
Weight at 134. Squash attack, Apple pie crust and decided to throw in the towl and have a Wegman's salad, turkey chili, and a big chocolate chip nut cookie for dinner. Ahhh, I needed that break.
11/8/11 Back and Shoulders + 20 minutes of stairmill - Worked out with Nicole
Lat Pulldown Wide: 60x15, 75x12, 90x8, 105x6, 120x5x2
Deads: 65x12, 95x10, 135x8, 155x5, 185x5, 205x2 wanted the third but my body said no again.
Bent Over Row: 65x15, 95x10, 115x10, 125x8
Close Grip Pulldown: #3x12, #5x12, #6x12
Side Lateral: 5x15, 15x6x3
Standing DB: 10x10, 15x12, 20x10, 25x7
Left shoulder has been better so I pushed the weight today.
117/11 Cardio - 7 minutes on stairmill; 23 minutes inclines walks on treadmill. Got bored of stairs, plus I was super tired.
11/6/11 Chest and arms - same as the last workout. I lost my sheet, but I know I did not switch up the weight.
11/5/11 Legs
Squat: 45x20; 65x15; 95x12; 135x8; 155x7; 175x5x2
SLDL: 135x8; 155x8; 175x6x3
Leg Ext: 55x15; 65x15x3
Walking Lunge: 25x20x3
Leg Curl - kneeling singles: 20x10x3
No adduction or calves today
Thursday, November 3, 2011
Next round of updates
11/4/11 Cardio
I know it is not tomorrow yet...but I already know what I am doing. 30 minutes on the stair mill. Light to moderate pace with a few face paces thrown in for fun.
11/3/11 Back and Shoulders
Lat Pulldown Wide: 60x15, 75x10, 90x6, 105x6, 110x5, 115x6
Deads: 65x12, 95x10, 135x6, 155x6, 175x5, 195x4; Bonus Set: 205x2
BB Rows: 65x15, 115x8x3
Close Grip Pulldown: 60x12, 75x12x2
Side Lateral: 5x12, 15x6x3
Stand DB Press: 10x10, 15x12, 20x10x2
I was at 195 for deads and I knew I could do another set, but my plan only called for 5 total sets. But really wanted to get over 200 so I did a bonus set. I have done 205 before, but it was a weakly pulled and the form was not tight - I did 3 so so reps that day. Today I powered through the workout and the 205 for 2 was done with great form and I felt much stronger when I pulled through it. I was happy for that. I was actually going to go for a third, but I as I started those first tough couple of inches in the lift, I felt something ever so slightly twinge on my right lower lat - almost near the ribs and I immediately dropped the bar. There was no pain at all, but I instantly knew something was not quite right with that rep so I let it go. There was no pain during the rest of the workout either and I feel fine now. I know I made a good call with that. There will be another day to try again.
I was also happy with my shoulder press. I got up to 20 lbs. Not bad considering the pain I have had the past month or so. Today my shoulder was not that bad so I went for the 20s and got it done.
11/2/11 Chest and Arms Check In Weight 131.8
Slight Inc. Press: 15x15, 20x10, 25x10, 35x5, 40x5, 35x5
Chest Dips Unassisted: 12x2, 13x2
BB Curl: 25x10, 35x8, 50x4, DS 30x8
Tri Bar Ext: 25x12, 40x8, 50x5, DS 30x8
Seated DB Curl: 10x10, 15x12x2
SS Lying DB Ext: 10x10, 15x12x2
I finally got those 40s up today - only for one set though. I could probably manage 45s if someone put them in my hands and spotted me. My slight incline press is not as deeply inclined as my usual incline press. I have done 45s on those. I am curious now if I could manage 50s on those. I bet I can press 55s or maybe even 60s with a spot on flat DB press.
Shoulder pain was not as bad today. I think I am starting to heal up - finally.
Today was also my first day back on Beyond Nutrition All Day Whey for pre workout and All in 1 for post workout. It is good to be back on it. That Optimum Nutrition was dishwater compared to BN. I won't let myself run out again! LOL!!!
11/1/11 Legs
Squat: 45x20, 65x15, 95x10, 135x8, 150x6, 170x5x2
SLDL: 135x8, 150x9, 160x8, 180x6, 190x6, 200x5
Leg Extensions: 50x15, 65x15x2, 65x13
Walking Lunges: 25sx20x3
Leg Curl - kneeling single leg: 20x10x3
No calves or adductions today
Hip felt pretty good today. I was happy for that.
I know it is not tomorrow yet...but I already know what I am doing. 30 minutes on the stair mill. Light to moderate pace with a few face paces thrown in for fun.
11/3/11 Back and Shoulders
Lat Pulldown Wide: 60x15, 75x10, 90x6, 105x6, 110x5, 115x6
Deads: 65x12, 95x10, 135x6, 155x6, 175x5, 195x4; Bonus Set: 205x2
BB Rows: 65x15, 115x8x3
Close Grip Pulldown: 60x12, 75x12x2
Side Lateral: 5x12, 15x6x3
Stand DB Press: 10x10, 15x12, 20x10x2
I was at 195 for deads and I knew I could do another set, but my plan only called for 5 total sets. But really wanted to get over 200 so I did a bonus set. I have done 205 before, but it was a weakly pulled and the form was not tight - I did 3 so so reps that day. Today I powered through the workout and the 205 for 2 was done with great form and I felt much stronger when I pulled through it. I was happy for that. I was actually going to go for a third, but I as I started those first tough couple of inches in the lift, I felt something ever so slightly twinge on my right lower lat - almost near the ribs and I immediately dropped the bar. There was no pain at all, but I instantly knew something was not quite right with that rep so I let it go. There was no pain during the rest of the workout either and I feel fine now. I know I made a good call with that. There will be another day to try again.
I was also happy with my shoulder press. I got up to 20 lbs. Not bad considering the pain I have had the past month or so. Today my shoulder was not that bad so I went for the 20s and got it done.
11/2/11 Chest and Arms Check In Weight 131.8
Slight Inc. Press: 15x15, 20x10, 25x10, 35x5, 40x5, 35x5
Chest Dips Unassisted: 12x2, 13x2
BB Curl: 25x10, 35x8, 50x4, DS 30x8
Tri Bar Ext: 25x12, 40x8, 50x5, DS 30x8
Seated DB Curl: 10x10, 15x12x2
SS Lying DB Ext: 10x10, 15x12x2
I finally got those 40s up today - only for one set though. I could probably manage 45s if someone put them in my hands and spotted me. My slight incline press is not as deeply inclined as my usual incline press. I have done 45s on those. I am curious now if I could manage 50s on those. I bet I can press 55s or maybe even 60s with a spot on flat DB press.
Shoulder pain was not as bad today. I think I am starting to heal up - finally.
Today was also my first day back on Beyond Nutrition All Day Whey for pre workout and All in 1 for post workout. It is good to be back on it. That Optimum Nutrition was dishwater compared to BN. I won't let myself run out again! LOL!!!
11/1/11 Legs
Squat: 45x20, 65x15, 95x10, 135x8, 150x6, 170x5x2
SLDL: 135x8, 150x9, 160x8, 180x6, 190x6, 200x5
Leg Extensions: 50x15, 65x15x2, 65x13
Walking Lunges: 25sx20x3
Leg Curl - kneeling single leg: 20x10x3
No calves or adductions today
Hip felt pretty good today. I was happy for that.
Sunday, October 30, 2011
And now for today's....
10/30/2011 Back and Shoulders
Lat Pulldown Wide: #5x13, #6x10, #7x8, #8x6, #9x6, #10x4
Deadlifts: 65x12, 95x10, 135x8, 155x6, 175x5, 200x3
Bent Over Row: 65x12, 95x10, 115x9, 125x8
Close Grip Pulldown: #6x12, #7x10x2
Side Lateral Raise: 10x10, 15x6x3
Standing DB Press: 10x12, 15x12x3
Pain in left shoulder on DB presses - keeping these on the lighter side.
Lat Pulldown Wide: #5x13, #6x10, #7x8, #8x6, #9x6, #10x4
Deadlifts: 65x12, 95x10, 135x8, 155x6, 175x5, 200x3
Bent Over Row: 65x12, 95x10, 115x9, 125x8
Close Grip Pulldown: #6x12, #7x10x2
Side Lateral Raise: 10x10, 15x6x3
Standing DB Press: 10x12, 15x12x3
Pain in left shoulder on DB presses - keeping these on the lighter side.
Latest Update
My hip is much better at this point.
10/29/2011 - OFF - went to Yorton. Stayed on plan!!! Yay!
10/28/2011 - Cardio, 30 minutes on stair mill. Got up to 90 steps/min for a little bit.
10/27/2011 Chest and Arms
Slight Incline Press: 15x15, 25x10, 30x10, 35x8x3
Chest Dips Unassisted: 15x1, 12x3 1 minute rest break between sets
BB Curl: 25x10, 30x10, 45x6, 50x6, DS 25x15
Tri Bar Ext: 25x15, 35x12, 50x6, 55x6, DS 25x15
Seated DB Curl: 10x12, 15x12x2
SS Lying DB Ext: 10x12, 15x12x2
I wanted to go for 40s again with slight incline press, but I could not find those DBs. Things get lost at the Mt. Laurel LA Fitness, but it is not as bad as Cherry Hill.
10/26/2011
Squat: 45x20, 65x15, 95x10, 135x8, 150x8, 160x6, 165x6
SLDL: 135x8, 145x8, 155x8, 175x8, 185x6x2
Leg Ext: 50x15, 65x12, 65x13, 65x14
Walking Lunges: 25lb db x 20 x 3 sets
Leg Curl - double: 50x10x3
Finished with leg adduction and calve training
I rolled my right foot outward, which rolled my hip, during my first set of walking lunges. Ouch!
10/29/2011 - OFF - went to Yorton. Stayed on plan!!! Yay!
10/28/2011 - Cardio, 30 minutes on stair mill. Got up to 90 steps/min for a little bit.
10/27/2011 Chest and Arms
Slight Incline Press: 15x15, 25x10, 30x10, 35x8x3
Chest Dips Unassisted: 15x1, 12x3 1 minute rest break between sets
BB Curl: 25x10, 30x10, 45x6, 50x6, DS 25x15
Tri Bar Ext: 25x15, 35x12, 50x6, 55x6, DS 25x15
Seated DB Curl: 10x12, 15x12x2
SS Lying DB Ext: 10x12, 15x12x2
I wanted to go for 40s again with slight incline press, but I could not find those DBs. Things get lost at the Mt. Laurel LA Fitness, but it is not as bad as Cherry Hill.
10/26/2011
Squat: 45x20, 65x15, 95x10, 135x8, 150x8, 160x6, 165x6
SLDL: 135x8, 145x8, 155x8, 175x8, 185x6x2
Leg Ext: 50x15, 65x12, 65x13, 65x14
Walking Lunges: 25lb db x 20 x 3 sets
Leg Curl - double: 50x10x3
Finished with leg adduction and calve training
I rolled my right foot outward, which rolled my hip, during my first set of walking lunges. Ouch!
Tuesday, October 25, 2011
Finally posted my workouts ...and by the way, I am not Angela.
Ok so I finally found time to get this started. I am going to do one giant post with all of my workouts from September 1. This way you can see my progression/regression. So far, my diet has been so-so since school started. I have managed to keep my weight between 130-135, wioth it hovering more on the 134/135 side. I do my best to keep with the plan. Unfortunately, that is not always convenient and so when I am off my macro count, I keep it lean and clean. I choose vegetables and whole grains. I occasionally will have a treat here or there, but I keep that to a minimum. My issue is not what I eat. It is how much I eat. I can literally plow through a vegetable patch with my teeth.
Also, I have a food lab on Wednesdays and we make things, taste them, and then we have to write papers on the food. These foods are healthy for the most part, but they are not for the bodybuilder diet. But I have to know how to counsel and treat people in the future so it is what it is for the time being.
Okay on to the workouts: weight used x reps x sets. I am not sure what I did on the gap days - maybe cardio, maybe nothing.
10/25/2011 Back and Shoulders
Wide Lat Pulldowns 55x15, 70x10, 85x8, 100x6x2, 105x6
Deadlifts 65x12, 95x10, 135x8, 155x5, 185x4, 190x3
Bent Over Row BB 65x15, 95x10, 115x9, 125x8
Close Grip Pulldown 60x12, 70x12, 75x10
Side Lateral 5x10, 10x10, 15x6, 15x6
Standing DB Press 10x12, 15x12x3
Pain in left should for about 2 months now so I don't go too heaving on shoulder press anymore.
10/24/2011
Cadio - 30 mins on stair mill. I am out of shape. I only got up to 90 steps per minute. That used to be my stead state. 6 months ago.
10/23/2011Chest and Arms
Slight Inc. DB Press 15x10, 25x10x2, 30x8, 35x6x2
Chest Dips 12, 10x2, 8
BB Curl 20x10, 30x10, 40x10, 50x6 DS 25x20
Tri Bar Ext 20x15, 30x12, 40x10, 50x6, DS 25x20
Seated DB Curl 10x10, 15x12x2
SS with Lying Tri Ext DB 10x10, 15x12x2
I wanted the 40s with the slight inc db press, but I could not get them up - I need them to be put in my hands - 35s are not that hard anymore.
Chest Dips - I do not do the assisted ones. I prefer to do them on my own. I usually get a total of 50 across 4 sets. Today must have been a tired day.
10/22/2011 Legs
Squat 45x15, 65x15, 90x10, 135x8, 145x8, 150x7, 155x8
SLDL 135x8, 145x8, 155x8, 175x6x3
Leg Ext 50x15, 70x13, 70x14, 10x12
Walking Lunges 10 on each leg 3 sets 20lb dbs
Leg Curl - kneeling single leg 20x10x2. 20x8, DS 10x5 to finish it and burn them out good.
10/21/2011Back and Shoulders
Lat Pulldown UH 70x10, 85x8, 100x6, 115x6, 130x5x2
T Bar Row 20x10, 45x10, 55x8x2, 55x10
Rope Pull Down 20x12, 30x12x2
Upright Row 20x12, 30x10, 40x10, 50x10x2
Seated DB Press 15x10, 20x10, 25x6x2 DS 10x12
Front Raise 5x10, 10x10x3
T Bar Row machine here was a plate loaded machine with you sitting and your chest against a pad.
10/20/2011 OFF
10/19/2011 Chest and Arms
Bench Press 45x15, 65x10, 85x6, 95x5x3
Slight Inc DB Press 25x10x4
Hammer Curl 10x10, 15x10, 20x8, 20x10
Tri Dips Unassisted 10x2
Cable Curl 15x10, 20x10, 25x10
SS Rope Press Downs 20x10, 25x10x2
Left should was hurting a lot today so I limited the weight on slight inc press and I also had a bio test this morning so I cut the workout short by only doing 2 sets of dips instead of my usual 4.
10/18/2011 Legs
Squat 45x15, 65x15, 95x10, 135x8, 165x5, 185x3x2
Leg Ext 70x10, 100x10x2
Leg Curl - kneeling single 10x10, 15x8, 20x6, 25x6x2
Split Squat (Smith Machine) 90x10, 110x10, 120x10
I also train calves and leg adduction on my leg days - time permitting.
10/17/2011 Back and Shoulders
Lat Pulldown UH 70x10, 85x8, 100x6, 115x6, 130x5, 135x4
T Bar Row 20x10, 45x10, 50x9, 60x8
Rope Pull Down 20x12, 30x12, 35x10
Upright Row 20x12, 30x10, 40x10, 50x10x2
Seated DB Press 15x10, 20x10, 25x6x2 DS 10x12
Front Raise 5x10, 10x10x3
10/15/2011 & 10/16/2011 were off days - lots of events this weekend. Lots of food!
10/14/2011 Chest and Arms
Bench Press 45x20, 65x12, 85x8, 100x5x3
Slight Inc DB Press 25x10, 30x10, 35x8, 35x7
Hammer Curl 10x10, 15x10, 20x10, 20x8
Tri Dips Unassisted 17, 12, 11, 10
Cable Curl 15x12, 25x12, 25x10
SS Rope Press Downs 20x12, 30x10x2
4.5 hours of sleep today - tough workout.
10/12 & 10/13 - I am sure I did cardio 30 mins on stair mill on one of these days and probably took the other day off.
10/11/2011 Legs
Squat 45x15, 65x15, 95x10, 135x6, 160x5, 185x4x2
Leg Ext 70x10, 100x10x3
Leg Curl - kneeling single 10x10, 15x8, 20x6, 25x6, 30x6
Split Squat (Smith Machine) 90x10, 100x10x2
Step Ups 5 sets of 20 on each leg. Varying step heights, speeds, and weights.
Calves and leg adduction also trained.
10/10/2011 - OFF
10/9/2011 Back and Shoulders
Lat Pulldown UH #6x10, #7x8, #8x6, #10x6, #11x4 DS #6x10
T Bar Row 25x10, 35x10, 45x8, 55x8, 55x10
Rope Pull Down #4x12, #5x12x2
Upright Row 20x12, 40x10, 50x10, 50x8 DS 30x10
Seated DB Press 15x10, 20x10, 30x5, DS 15x6, DS 5x10
Front Raise 5x12, 10x12x3
This T Bar row was a flat machine off the ground, plate loaded. The cables machines are with #s not pounds.
10/8/2011 Chest and Arms
Bench Press 45x20, 65x10, 85x8, 100x5, 110x3, 115x1, 95x4
Slight Inc DB Press 25x10, 30x10, 35x10, 45x1, DS 25x8
Hammer Curl 10x10, 15x10, 20x8x2
Tri Dips Unassisted 15, 11, 10x2
Cable Curl #3x12, #4x12x2
SS Rope Press Downs #4x12, #5x12x2
Went for heavier weight with bench and slight inc presses - had a spotter. Peaked out and went to drop sets.
10/7/2011 Legs
Squat 45x15, 65x15, 95x10, 115x10, 135x8, 160x5, 185x3x2
Leg Ext 50x10, 70x10, 90x10, 110x10
Leg Curl -- lying double 30x10, 50x10, 65x6, 85x6x2
Split Squat (Smith Machine) 90x10, 100x10x2
Step Ups 5 sets of 20 on each leg. Varying step heights, speeds, and weights.
Calves and leg adduction also trained.
10/6/2011 Back and Shoulders
Lat Pulldown UH 70x10, 85x8, 100x6, 115x6, 130x5, 135x4
T Bar Row 20x10, 45x10, 50x9, 60x8
Rope Pull Down 20x12, 30x12, 35x10
Upright Row 20x12, 30x10, 40x10, 50x10x2
Seated DB Press 15x10, 20x10, 25x6x2 DS 10x12
Front Raise 5x10, 10x10x3
10/5/2011 Cardio 30 mins on stairmill
10/4/2011 Chest and Arms
Bench Press 45x15, 65x10, 85x8, 95x5, 100x5x2
Slight Inc DB Press 25x10, 30x10, 35x8x2
Hammer Curl 10x10, 15x10, 20x8x2
Tri Dips Unassisted 12x4
Cable Curl 25x10x3
SS Rope Press Downs 15x12, 25x12, 35x12
10/1/2011 Legs
Squat 45x20, 65x15, 95x10, 135x6, 155x5, 175x5x2
Leg Ext 70x10, 80x10, 90x10, 95x10
Leg Curl - kneeling single plate loaded 20x10, 25x8, 35x6, 40x6, 45x6
Split Squat (Smith Machine) 90x10x2, 100x12
Step Ups 5 sets of 20 on each leg. Varying step heights, speeds, and weights.
Calves and leg adduction also trained.
Switch to 3 day spilt with cardio on off days starting 10/1/2011.
Stopped old program and stopped juggernaut training. I was maxed on that anyway by this point.
9/30/2011 Back and Shoulders
Deadlifts 65x12, 95x8, 135x8, 175x1, 190x1. Schedule 210x5, but I could barely pull 190 so I called it quits. That was the end of the workout as I was completely drained.
9/29/2011 OFF - Not feeling well
9/28/2011Chest and Triceps
Bench Press 45x15, 65x10, 70x3, 85x2, 95x5x3
Slight Inc. DB Press 20x10, 25x10, 30x10x2
Inc DB Fly 25x12x3
Tri Dips 11, 9, 12, 10
Rope Press Downs 20x10, 25x12, 30x10
DB Kickbacks 20x12x2
Next time I do kickbacks, I need to do them with 25s.
9/27/2011 Shoulders and Biceps
Shoulder Press Bar 20x10, 40x8, 60x1, 65x1x2 - Too heavy, pain in left shoulder, called it quits
Bent Over Row 95x12, 115x10, 135x6x3
Upright Row 30x10, 40x8, 40x10, 50x8
DB Pullover 35x8, 45x8x2
Hammer Curl 10x10, 15x10x3
Cable Curl 10x10, 25x10, 25x9
Preacher Curl 25x12x2
9/26/2011 Legs
Squat 45x15, 65x12, 95x10, 135x5, 160x1, 175x1, 185x5x3
Leg Ext 70x10, 80x10, 95x10, 105x10
Leg Curl -- lying double 50x10, 65x10, 85x6, 100x5
Reverse Lunge 25s x 10, 35s x 10, 40s x 10
Step Ups None today
Calves and leg adduction also trained.
9/25/2011 OFF
9/24/2011 Back and Shoulders
Deadlifts 65x10, 95x8, 135x8, 165x5, 190x3x7
Wide Grip Pull Down #5x12, #7x8, #7x6, #10x5, #10x4
Rope Pulldown #3x12, #5x12x2
Front Raise 5x10, 10x10x3
Seat Side Lateral 5x10, 10x8x3
9/23/2011Chest and Triceps
Bench Press 45x15, 65x10, 90x3x7
Slight Inc. DB Press 20x10, 25x10, 30x8x2
Inc DB Fly 25x12x3
Tri Dips 10x4
Rope Press Downs 20x12, 25x12, 30x10
DB Kickbacks 15x12, 20x12
9/22/2011 Shoulders and Biceps
Shoulder Press Bar 20x10, 45x8, 65x3x7
Bent Over Row 95x10, 115x8, 135x6, 145x5, 145x4
Upright Row 30x10, 40x10, 45x10, 50x8
DB Pullover 35x10, 45x10, 50x10
Hammer Curl 10x10, 15x10, 20x7, 20x6, DS 15x3, DS 10x5
Cable Curl #2x10, #3x10, #4x7, DS #2x6
Preacher Curl 25x12x2
9/21/2011 Legs
Squat 45x15, 65x10, 95x8, 135x5, 155x5, 170x3x7
Leg Ext 70x10, 80x10, 85x10, 90x10
Leg Curl -- lying double 50x10, 65x10, 80x6, 95x6
Reverse Lunge 25s x 10, 35s x 10, 40s x 10
Step Ups None today - out of time
Calves and leg adduction not trained.
9/20/2011 Should have been Back and Shoulders but I took off instead. Not in the mood today to lift. This workout was skipped.
9/19/2011 Chest and Triceps
Bench Press 45x15, 60x5x5
Inc. DB Press 25x10, 30x10x2, 30x8
SS Push Ups 10x3
Tri Pressdowns 20x10, 30x10, 35x10, DS 15x12
Skull Crushers 30x12, 40x12x2
1 Arm Stirrup Press Downs 5x12x2
9/18/2011 Shoulders and Biceps
Shoulder Press Bar 20x10, 50x5x5
Bent Over Row 95x10, 115x8, 135x8, 135x6x2
Lat Pull Down Wide #4x12, #6x10, #8x10, DS #5x12
1 Arm Row #2x12. #4x12. #5x12
Inc. DB Curl 10x10, 15x8, 15x10, DS 10x10, DS 5x12
Rope Cable Curl #3x12, #4x12x2
Concentration Curl 15x12x2
9/17/2011 Legs
Squats 45x15, 65x15, 95x10, 115x5x5
Leg Ext 50x12, 70x10, 75x10x2
No Leg Press
SLDL 135x10, 155x10x3
Sumo Squat 65x12, 80x12x3
BB Lunge 65x10x3
No calves or leg adduction today
9/15 and 9/16/2011 OFF Days
9/14/2011 Back and Shoulders
Deadlifts 65x15, 95x10, 135x5, 150x3, 175x2, 190x1, 200x5
Pullups assisted 40x8x2, 55x10x2
DB Bent Row 25x10, 35x8, 45x6, DS 25x10
Seated Cable Row 20x12, 35x10, 50x10x2
Rear Delt Raise Prone 10x10, 15x10, 20x10, 25x10
Cable Lateral Raise 5x12x4
9/13/2011 Chest and Triceps
Bench Press 45x15, 60x5, 75x3, 85x2, 90x1, 100x5
Inc. DB Press 25x10, 30x10x3
SS Push Ups 10x3
Tri Pressdowns 20x10, 60x10, 80x10, 1000x10, DS 50x12
Skull Crushers 30x12, 40x10, 40x11
1 Arm Stirrup Press Downs 20x12x2
9/12/2011 Shoulders and Biceps
Shoulder Press Bar 20x15, 40x5, 50x3, 55x2, 60x1, 65x5
Bent Over Row 95x10, 115x8, 135x6, 145x5, 150x5
Lat Pull Down Wide 70x10, 85x8, 100x10, 115x6, DS 55x10
1 Arm Row 15x12, 30x12x2
Inc. DB Curl 10x10, 15x10x2, DS 10x6, DS 5x15
Rope Cable Curl 15x10, 25x12x2
Concentration Curl 15x12x2
9/11/2011 Legs
Squats 45x15, 65x15, 95x8, 135x3, 155x2, 170x1, 180x8
Leg Ext 50x12, 70x10, 75x10, 80x10, 85x10
No Leg Press
SLDL 135x10, 155x10, 175x10, 200x10
Sumo Squat 50x12, 75x12, 85x12, 100x12
BB Lunge 75x10, 80x10, 85x10
No calves or leg adduction today
9/10/2011 OFF
9/9/2011 Back and Shoulders
Deadlifts 65x15, 95x10, 135x8, 155x2, 175x2, 185x5x4
Wide Grip Pull Down
Upright Row
Front Raise
1 Arm Cable Raise
Forgot sheet today so I winged it, but I could not write down anything.
9/8/2011 Chest and Triceps
Bench Press 45x15, 60x10, 80x2, 90x2, 95x5x4
Inc. DB Press 25x10, 30x10x3
SS Push Ups 10x3
Tri Pressdowns #4x10, #6x10, #7x7, DS #5x8, DS #3x10
Skull Crushers 40x10x3
1 Arm Stirrup Press Downs #1x12x2
9/7/2011 Shoulders and Biceps
Shoulder Press Bar 20x15, 40x10, 55x2, 60x2, 65x5, 65x4x3
Bent Over Row 95x10, 115x8, 135x6, 145x5, DS 115x8, DS 95x10
Lat Pull Down Wide 55x10, 70x10, 85x10, 100x7
1 Arm Row 15x12, 25x12, 30x12
Inc. DB Curl 10x10, 15x10, 15x8, 10x8, 5x12
Rope Cable Curl 15x12, 25x10x2
Concentration Curl 15x12x2
9/6/2011 Legs
Squats 45x15, 95x10, 115x8, 145x2, 165x2, 175x5x4
Leg Ext 50x12, 70x10x2, 75x10, 80x10
No Leg Press
SLDL 115x10, 135x10, 155x10, 175x10
Sumo Squat 50x12, 65x12, 75x12, 85x12
BB Lunge 65x10, 75x10, 80x10
Leg adduction trained today
No calves trained today
Took off Sept. 1 - Sept 5 to get acclimated for school.
Also, I have a food lab on Wednesdays and we make things, taste them, and then we have to write papers on the food. These foods are healthy for the most part, but they are not for the bodybuilder diet. But I have to know how to counsel and treat people in the future so it is what it is for the time being.
Okay on to the workouts: weight used x reps x sets. I am not sure what I did on the gap days - maybe cardio, maybe nothing.
10/25/2011 Back and Shoulders
Wide Lat Pulldowns 55x15, 70x10, 85x8, 100x6x2, 105x6
Deadlifts 65x12, 95x10, 135x8, 155x5, 185x4, 190x3
Bent Over Row BB 65x15, 95x10, 115x9, 125x8
Close Grip Pulldown 60x12, 70x12, 75x10
Side Lateral 5x10, 10x10, 15x6, 15x6
Standing DB Press 10x12, 15x12x3
Pain in left should for about 2 months now so I don't go too heaving on shoulder press anymore.
10/24/2011
Cadio - 30 mins on stair mill. I am out of shape. I only got up to 90 steps per minute. That used to be my stead state. 6 months ago.
10/23/2011Chest and Arms
Slight Inc. DB Press 15x10, 25x10x2, 30x8, 35x6x2
Chest Dips 12, 10x2, 8
BB Curl 20x10, 30x10, 40x10, 50x6 DS 25x20
Tri Bar Ext 20x15, 30x12, 40x10, 50x6, DS 25x20
Seated DB Curl 10x10, 15x12x2
SS with Lying Tri Ext DB 10x10, 15x12x2
I wanted the 40s with the slight inc db press, but I could not get them up - I need them to be put in my hands - 35s are not that hard anymore.
Chest Dips - I do not do the assisted ones. I prefer to do them on my own. I usually get a total of 50 across 4 sets. Today must have been a tired day.
10/22/2011 Legs
Squat 45x15, 65x15, 90x10, 135x8, 145x8, 150x7, 155x8
SLDL 135x8, 145x8, 155x8, 175x6x3
Leg Ext 50x15, 70x13, 70x14, 10x12
Walking Lunges 10 on each leg 3 sets 20lb dbs
Leg Curl - kneeling single leg 20x10x2. 20x8, DS 10x5 to finish it and burn them out good.
10/21/2011Back and Shoulders
Lat Pulldown UH 70x10, 85x8, 100x6, 115x6, 130x5x2
T Bar Row 20x10, 45x10, 55x8x2, 55x10
Rope Pull Down 20x12, 30x12x2
Upright Row 20x12, 30x10, 40x10, 50x10x2
Seated DB Press 15x10, 20x10, 25x6x2 DS 10x12
Front Raise 5x10, 10x10x3
T Bar Row machine here was a plate loaded machine with you sitting and your chest against a pad.
10/20/2011 OFF
10/19/2011 Chest and Arms
Bench Press 45x15, 65x10, 85x6, 95x5x3
Slight Inc DB Press 25x10x4
Hammer Curl 10x10, 15x10, 20x8, 20x10
Tri Dips Unassisted 10x2
Cable Curl 15x10, 20x10, 25x10
SS Rope Press Downs 20x10, 25x10x2
Left should was hurting a lot today so I limited the weight on slight inc press and I also had a bio test this morning so I cut the workout short by only doing 2 sets of dips instead of my usual 4.
10/18/2011 Legs
Squat 45x15, 65x15, 95x10, 135x8, 165x5, 185x3x2
Leg Ext 70x10, 100x10x2
Leg Curl - kneeling single 10x10, 15x8, 20x6, 25x6x2
Split Squat (Smith Machine) 90x10, 110x10, 120x10
I also train calves and leg adduction on my leg days - time permitting.
10/17/2011 Back and Shoulders
Lat Pulldown UH 70x10, 85x8, 100x6, 115x6, 130x5, 135x4
T Bar Row 20x10, 45x10, 50x9, 60x8
Rope Pull Down 20x12, 30x12, 35x10
Upright Row 20x12, 30x10, 40x10, 50x10x2
Seated DB Press 15x10, 20x10, 25x6x2 DS 10x12
Front Raise 5x10, 10x10x3
10/15/2011 & 10/16/2011 were off days - lots of events this weekend. Lots of food!
10/14/2011 Chest and Arms
Bench Press 45x20, 65x12, 85x8, 100x5x3
Slight Inc DB Press 25x10, 30x10, 35x8, 35x7
Hammer Curl 10x10, 15x10, 20x10, 20x8
Tri Dips Unassisted 17, 12, 11, 10
Cable Curl 15x12, 25x12, 25x10
SS Rope Press Downs 20x12, 30x10x2
4.5 hours of sleep today - tough workout.
10/12 & 10/13 - I am sure I did cardio 30 mins on stair mill on one of these days and probably took the other day off.
10/11/2011 Legs
Squat 45x15, 65x15, 95x10, 135x6, 160x5, 185x4x2
Leg Ext 70x10, 100x10x3
Leg Curl - kneeling single 10x10, 15x8, 20x6, 25x6, 30x6
Split Squat (Smith Machine) 90x10, 100x10x2
Step Ups 5 sets of 20 on each leg. Varying step heights, speeds, and weights.
Calves and leg adduction also trained.
10/10/2011 - OFF
10/9/2011 Back and Shoulders
Lat Pulldown UH #6x10, #7x8, #8x6, #10x6, #11x4 DS #6x10
T Bar Row 25x10, 35x10, 45x8, 55x8, 55x10
Rope Pull Down #4x12, #5x12x2
Upright Row 20x12, 40x10, 50x10, 50x8 DS 30x10
Seated DB Press 15x10, 20x10, 30x5, DS 15x6, DS 5x10
Front Raise 5x12, 10x12x3
This T Bar row was a flat machine off the ground, plate loaded. The cables machines are with #s not pounds.
10/8/2011 Chest and Arms
Bench Press 45x20, 65x10, 85x8, 100x5, 110x3, 115x1, 95x4
Slight Inc DB Press 25x10, 30x10, 35x10, 45x1, DS 25x8
Hammer Curl 10x10, 15x10, 20x8x2
Tri Dips Unassisted 15, 11, 10x2
Cable Curl #3x12, #4x12x2
SS Rope Press Downs #4x12, #5x12x2
Went for heavier weight with bench and slight inc presses - had a spotter. Peaked out and went to drop sets.
10/7/2011 Legs
Squat 45x15, 65x15, 95x10, 115x10, 135x8, 160x5, 185x3x2
Leg Ext 50x10, 70x10, 90x10, 110x10
Leg Curl -- lying double 30x10, 50x10, 65x6, 85x6x2
Split Squat (Smith Machine) 90x10, 100x10x2
Step Ups 5 sets of 20 on each leg. Varying step heights, speeds, and weights.
Calves and leg adduction also trained.
10/6/2011 Back and Shoulders
Lat Pulldown UH 70x10, 85x8, 100x6, 115x6, 130x5, 135x4
T Bar Row 20x10, 45x10, 50x9, 60x8
Rope Pull Down 20x12, 30x12, 35x10
Upright Row 20x12, 30x10, 40x10, 50x10x2
Seated DB Press 15x10, 20x10, 25x6x2 DS 10x12
Front Raise 5x10, 10x10x3
10/5/2011 Cardio 30 mins on stairmill
10/4/2011 Chest and Arms
Bench Press 45x15, 65x10, 85x8, 95x5, 100x5x2
Slight Inc DB Press 25x10, 30x10, 35x8x2
Hammer Curl 10x10, 15x10, 20x8x2
Tri Dips Unassisted 12x4
Cable Curl 25x10x3
SS Rope Press Downs 15x12, 25x12, 35x12
10/1/2011 Legs
Squat 45x20, 65x15, 95x10, 135x6, 155x5, 175x5x2
Leg Ext 70x10, 80x10, 90x10, 95x10
Leg Curl - kneeling single plate loaded 20x10, 25x8, 35x6, 40x6, 45x6
Split Squat (Smith Machine) 90x10x2, 100x12
Step Ups 5 sets of 20 on each leg. Varying step heights, speeds, and weights.
Calves and leg adduction also trained.
Switch to 3 day spilt with cardio on off days starting 10/1/2011.
Stopped old program and stopped juggernaut training. I was maxed on that anyway by this point.
9/30/2011 Back and Shoulders
Deadlifts 65x12, 95x8, 135x8, 175x1, 190x1. Schedule 210x5, but I could barely pull 190 so I called it quits. That was the end of the workout as I was completely drained.
9/29/2011 OFF - Not feeling well
9/28/2011Chest and Triceps
Bench Press 45x15, 65x10, 70x3, 85x2, 95x5x3
Slight Inc. DB Press 20x10, 25x10, 30x10x2
Inc DB Fly 25x12x3
Tri Dips 11, 9, 12, 10
Rope Press Downs 20x10, 25x12, 30x10
DB Kickbacks 20x12x2
Next time I do kickbacks, I need to do them with 25s.
9/27/2011 Shoulders and Biceps
Shoulder Press Bar 20x10, 40x8, 60x1, 65x1x2 - Too heavy, pain in left shoulder, called it quits
Bent Over Row 95x12, 115x10, 135x6x3
Upright Row 30x10, 40x8, 40x10, 50x8
DB Pullover 35x8, 45x8x2
Hammer Curl 10x10, 15x10x3
Cable Curl 10x10, 25x10, 25x9
Preacher Curl 25x12x2
9/26/2011 Legs
Squat 45x15, 65x12, 95x10, 135x5, 160x1, 175x1, 185x5x3
Leg Ext 70x10, 80x10, 95x10, 105x10
Leg Curl -- lying double 50x10, 65x10, 85x6, 100x5
Reverse Lunge 25s x 10, 35s x 10, 40s x 10
Step Ups None today
Calves and leg adduction also trained.
9/25/2011 OFF
9/24/2011 Back and Shoulders
Deadlifts 65x10, 95x8, 135x8, 165x5, 190x3x7
Wide Grip Pull Down #5x12, #7x8, #7x6, #10x5, #10x4
Rope Pulldown #3x12, #5x12x2
Front Raise 5x10, 10x10x3
Seat Side Lateral 5x10, 10x8x3
9/23/2011Chest and Triceps
Bench Press 45x15, 65x10, 90x3x7
Slight Inc. DB Press 20x10, 25x10, 30x8x2
Inc DB Fly 25x12x3
Tri Dips 10x4
Rope Press Downs 20x12, 25x12, 30x10
DB Kickbacks 15x12, 20x12
9/22/2011 Shoulders and Biceps
Shoulder Press Bar 20x10, 45x8, 65x3x7
Bent Over Row 95x10, 115x8, 135x6, 145x5, 145x4
Upright Row 30x10, 40x10, 45x10, 50x8
DB Pullover 35x10, 45x10, 50x10
Hammer Curl 10x10, 15x10, 20x7, 20x6, DS 15x3, DS 10x5
Cable Curl #2x10, #3x10, #4x7, DS #2x6
Preacher Curl 25x12x2
9/21/2011 Legs
Squat 45x15, 65x10, 95x8, 135x5, 155x5, 170x3x7
Leg Ext 70x10, 80x10, 85x10, 90x10
Leg Curl -- lying double 50x10, 65x10, 80x6, 95x6
Reverse Lunge 25s x 10, 35s x 10, 40s x 10
Step Ups None today - out of time
Calves and leg adduction not trained.
9/20/2011 Should have been Back and Shoulders but I took off instead. Not in the mood today to lift. This workout was skipped.
9/19/2011 Chest and Triceps
Bench Press 45x15, 60x5x5
Inc. DB Press 25x10, 30x10x2, 30x8
SS Push Ups 10x3
Tri Pressdowns 20x10, 30x10, 35x10, DS 15x12
Skull Crushers 30x12, 40x12x2
1 Arm Stirrup Press Downs 5x12x2
9/18/2011 Shoulders and Biceps
Shoulder Press Bar 20x10, 50x5x5
Bent Over Row 95x10, 115x8, 135x8, 135x6x2
Lat Pull Down Wide #4x12, #6x10, #8x10, DS #5x12
1 Arm Row #2x12. #4x12. #5x12
Inc. DB Curl 10x10, 15x8, 15x10, DS 10x10, DS 5x12
Rope Cable Curl #3x12, #4x12x2
Concentration Curl 15x12x2
9/17/2011 Legs
Squats 45x15, 65x15, 95x10, 115x5x5
Leg Ext 50x12, 70x10, 75x10x2
No Leg Press
SLDL 135x10, 155x10x3
Sumo Squat 65x12, 80x12x3
BB Lunge 65x10x3
No calves or leg adduction today
9/15 and 9/16/2011 OFF Days
9/14/2011 Back and Shoulders
Deadlifts 65x15, 95x10, 135x5, 150x3, 175x2, 190x1, 200x5
Pullups assisted 40x8x2, 55x10x2
DB Bent Row 25x10, 35x8, 45x6, DS 25x10
Seated Cable Row 20x12, 35x10, 50x10x2
Rear Delt Raise Prone 10x10, 15x10, 20x10, 25x10
Cable Lateral Raise 5x12x4
9/13/2011 Chest and Triceps
Bench Press 45x15, 60x5, 75x3, 85x2, 90x1, 100x5
Inc. DB Press 25x10, 30x10x3
SS Push Ups 10x3
Tri Pressdowns 20x10, 60x10, 80x10, 1000x10, DS 50x12
Skull Crushers 30x12, 40x10, 40x11
1 Arm Stirrup Press Downs 20x12x2
9/12/2011 Shoulders and Biceps
Shoulder Press Bar 20x15, 40x5, 50x3, 55x2, 60x1, 65x5
Bent Over Row 95x10, 115x8, 135x6, 145x5, 150x5
Lat Pull Down Wide 70x10, 85x8, 100x10, 115x6, DS 55x10
1 Arm Row 15x12, 30x12x2
Inc. DB Curl 10x10, 15x10x2, DS 10x6, DS 5x15
Rope Cable Curl 15x10, 25x12x2
Concentration Curl 15x12x2
9/11/2011 Legs
Squats 45x15, 65x15, 95x8, 135x3, 155x2, 170x1, 180x8
Leg Ext 50x12, 70x10, 75x10, 80x10, 85x10
No Leg Press
SLDL 135x10, 155x10, 175x10, 200x10
Sumo Squat 50x12, 75x12, 85x12, 100x12
BB Lunge 75x10, 80x10, 85x10
No calves or leg adduction today
9/10/2011 OFF
9/9/2011 Back and Shoulders
Deadlifts 65x15, 95x10, 135x8, 155x2, 175x2, 185x5x4
Wide Grip Pull Down
Upright Row
Front Raise
1 Arm Cable Raise
Forgot sheet today so I winged it, but I could not write down anything.
9/8/2011 Chest and Triceps
Bench Press 45x15, 60x10, 80x2, 90x2, 95x5x4
Inc. DB Press 25x10, 30x10x3
SS Push Ups 10x3
Tri Pressdowns #4x10, #6x10, #7x7, DS #5x8, DS #3x10
Skull Crushers 40x10x3
1 Arm Stirrup Press Downs #1x12x2
9/7/2011 Shoulders and Biceps
Shoulder Press Bar 20x15, 40x10, 55x2, 60x2, 65x5, 65x4x3
Bent Over Row 95x10, 115x8, 135x6, 145x5, DS 115x8, DS 95x10
Lat Pull Down Wide 55x10, 70x10, 85x10, 100x7
1 Arm Row 15x12, 25x12, 30x12
Inc. DB Curl 10x10, 15x10, 15x8, 10x8, 5x12
Rope Cable Curl 15x12, 25x10x2
Concentration Curl 15x12x2
9/6/2011 Legs
Squats 45x15, 95x10, 115x8, 145x2, 165x2, 175x5x4
Leg Ext 50x12, 70x10x2, 75x10, 80x10
No Leg Press
SLDL 115x10, 135x10, 155x10, 175x10
Sumo Squat 50x12, 65x12, 75x12, 85x12
BB Lunge 65x10, 75x10, 80x10
Leg adduction trained today
No calves trained today
Took off Sept. 1 - Sept 5 to get acclimated for school.
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