My "since doing a log for my wife, I might as well do one for myself" log

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  1. Exercise 1
    Deadlifts superset with DB shrugs (4 sets)


    1. Deads: 185x15/DB shrugs: 90sx20
    2. Deads: 245x10/DB shrugs: 100sx20
    3. Deads: 335x2/DB shrugs: 100sx22
    4. Deads: 335x3/DB shrugs: 100sx22

    Exercise 2
    Seated DB shoulder press (4 sets)


    1. 70sx13
    2. 80sx10
    3. 90sx8
    4. 95sx5

    Exercise 3
    Seated smith machine military press superset with seated hammer strength shoulder press


    1. seated press: 135x12/hammer strength press: 180x10
    2. seated press: 185x12/hammer strength press: 180x11
    3. seated press: 225x5/hammer strength press: 180x12
    4. seated press: 185x12/hammer strength press: 180x12


    Excercise 4
    standing DB lateral raises superset with bent over DB lateral raises


    1. standing laterals: 25sx12/bent over laterals: 25sx12
    2. standing laterals: 30sx10/bent over laterals: 30sx10
    3. standing laterals: 35sx8/bent over laterals: 35sx8
    4. standing laterals: 30sx10/bent over laterals: 30sx10

    Exercise 5
    Barbell upright rows (4 sets)

    1. 135x9
    2. 135x8
    3. 135x8
    4. 135x8

    Went a little heavier than last time. Still had a little lack of motivation. That's two workouts in a row where I got started and then really didn't feel like being there. I may need some time off, but I have such a hard time forcing myself to take the time off. Tomorrow's a fire dept. day and I'm supposed to do the big 20 set cross fit type w/o tomorrow.....we'll see.


  2. Yesterday was a fire dept. day. I didn't do any sprints, but I did get a workout in.

    I did 20 sets of pull-ups, push-ups, crunches, and leg raises.

    8 pull-ups, 20 push-ups, 25 crunches, and 15 leg raises constituted one set. Last time I did this one at the fire station I timed it. I really didn't feel like doing that this time although I still took very little rest between sets.

    Today I'll do some sprints before doing my leg day at the gym.
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  3. Happy belated B-day J!

    Nice job on the log buddy. Btw - How about d'em gators?!

    Evolutionary Muse - Inspire to Evolve
    Legendary


  4. Quote Originally Posted by Trauma1 View Post
    Happy belated B-day J!

    Nice job on the log buddy. Btw - How about d'em gators?!
    Thanks, bro.

    You're gators looked pretty strong Sat. I expected that kind of a beat down in that game though. Even a worse Hawaii team than last year. I didn't get to watch that one as I was at the gym during most of it. Overall, the SEC had a good opening week. I wasn't expected that Alabama game to turn out like it did. It'll be interesting to see if UGA keeps number 1 this week. I expect them to fall a spot or two as they really didn't run up the score like some other teams. (USC who kept Sanchez in the whole game) UGA went second string in the second quarter and still went up 38-0. I hate we lost that defensive player for the season. Should have the talent stepping in for him, but he was a leader on the field.

  5. Exercise 1
    Squats superset with one-leg leg press (6 sets)


    1. squats: 135x12/one-leg leg press: 90 each leg x 14
    2. squats: 225x10/one-leg leg press: 90 each x 14
    3. squats: 315x5/one-leg leg press: 90 each x 14
    4. squats: 315x6/one-leg leg press: 90 each x 14
    5. squats: 315x6/one-leg leg press: 90 each x 14
    6. squats: 315x6/one-leg leg press: 90 each x 14

    Exercise 2
    Seated single leg leg extensions superset with seated leg curls (4 sets)


    1. leg curls: 90x16/leg extensions: 80 each leg x 12
    2. leg curls: 100x14/leg extensions: 80 each leg x 12
    3. leg curls: 120x12/leg extensions: 80 each leg x 12
    4. leg curls: 140x12/leg extensions: 0 each leg x 12

    Exercise 3
    Machine leg press superset with seated calf raises (4 sets)


    1. leg press: 200x20/calf raises: 220x30
    2. leg press: 240x20/calf raises: 240x30
    3. leg press: 300x20/calf raises: 300x30
    4. leg press: 340x20/calf raises: 340x30

    Exercise 4
    Lying leg curls superset with standing calf raises (4 sets)


    1. leg curls: 90x16/calf raises: 165x20
    2. leg curls: 105x14/calf raises: 165x20
    3. leg curls: 120x10/calf raises: 165x20
    4. leg curls: 135x8/calf raises: 165x20

    Pretty much the same w/o as last leg day. I did increase on a couple of exercises but didn't go as heavy on squats (although I did more sets)

    Amy's pretty sick today so I may be without my partner for tomorrow's chest/bi's day. We'll see. I'm gonna try to convince her NOT to workout and rest instead.
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  6. Hope she feels better soon!

  7. Quote Originally Posted by crader View Post
    Hope she feels better soon!
    Thanks. I think she's on the mend.

  8. Exercise 1
    Flat bench DB bench press superset with standing DB curls (4 sets)


    1. DB bench: 100sx14/DB curls: 30sx12
    2. DB bench: 110sx11/DB curls: 40sx10
    3. DB bench: 120sx8/DB curls: 50sx8
    4. DB bench: 130sx5/DB curls: 60sx5

    Exercise 2
    bench press superset with seated incline DB curls (5 sets)


    1. bench: 275x4 (didn't want to push my luck with no spotter)/seated incline curls: 35sx12
    2. bench: 265x5/seated incline curls: 45sx9
    3. bench: 255x8/seated incline curls: 55sx8
    4. bench: 245x9/seated incline curls: 65sx8
    5. bench: 225x10/seated incline curls: 50sx10

    Exercise 3
    incline DB bench press superset with standing cable preacher curls (4 sets)

    1. incline DB bench: 110sx6/standing preachers: 130x10
    2. incline DB bench: 110sx7/standing preachers: 140x10
    3. incline DB bench: 110sx7/standing preachers: 150x10
    4. incline DB bench: 110sx6/standing preachers: 150x8

    Exercise 4
    incline bench press superset with hammer curls (4 sets)


    1. incline bench: 225x6/hammers: 55sx12
    2. incline bench: 185x10/hammers: 65sx12
    3. incline bench: 185x10/hammers: 75sx10
    4. incline bench: 185x8/hammers: 85sx8

    Overall, had a pretty good workout today. Still making some progress. Overall, I'm down in my weights since cutting for the BB show I did in July, but I'm making my way back up to what I was lifting before while probably keeping better form than I was using before. I still miss my spotter. I could have put out a few more reps on some of my heavy set, but without a spotter I didn't feel like pushing it.

  9. Didn't do any workout yesterday...came down with strep. I may try to do a light workout this afternoon, but I really should take the day off though.

  10. Ew, I got strep two years in a row. Sucked. Get some rest, nibble some protein balls, sip on gin and juice.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  11. Quote Originally Posted by SilentBob187 View Post
    Ew, I got strep two years in a row. Sucked. Get some rest, nibble some protein balls, sip on gin and juice.
    Did everything you suggested except the gin and juice.

  12. Still trying to get over this case of strep. Tomorrow's a fire dept. day, so I'll probably get back in the gym on Sun.

  13. Finally getting over this crap I've had. Tomorrow's a fire dept. day for me and I'll probably do a light workout there. Wed. will be my first full workout back in the gym. It'll be a back/tri's day.

  14. Finally made it back in the gym today. Did a light back/tri's day. I didn't keep up with the amount lifted as this was my first day back in about 6 days. Tomorrow will be a deadlift/shoulders day.

  15. Getting close to 100%. Did some sprints this morning:

    1/4 mile warm up jog
    50yd x 7
    100yd x 3

    This afternoon at the gym did deadlifts and shoulders. Didn't go heavy, just some more light stuff. Tomorrow at the fire station will be sprints and my 20 sets of push-ups, pull-ups, crunches and leg raises. If everything goes good then I'll be back to my heavy stuff in time for legs day on Sat.

  16. yesterday at the fire station I did some sprints (40yd x 20 sprints) in the morning and in the afternoon did my twenty set workout. 1 set equals 8 pulls ups, 20 push-ups, 25 crunches, and 15 leg raises..

    This morning did some sprint work with my wife:

    1/4 mile jog x 2, 1 set of suicides, and 8 40yd sprints.

    This afternoon will be leg day. I'm pretty much over all the junk I've had so I"ll log my weights. Hopefully hasn't fallen off too much.

  17. Dropping in to say hi, j. Hope you're feeling better buddy.

    Evolutionary Muse - Inspire to Evolve
    Legendary


  18. Got over that strep throat?
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  19. Glad to see the two of you feel better!

  20. Trauma, SB, Crader....thanks for the well wishes. we're pretty much over everything. Had a good leg w/o, I'll post later this evening.

  21. Yesterday's leg day.

    Exercise 1
    Squats superset with one-leg leg press (6 sets)

    1. squats: 135x12/one-leg leg press: 90 each leg x 12
    2. squats: 225x10/one-leg leg press: 90 each x 12
    3. squats: 315x8/one-leg leg press: 90 each x 16
    4. squats: 375x5/one-leg leg press: 90 each x 16
    5. squats: 315x8/one-leg leg press: 90 each x 15
    6. squats: 315x8/one-leg leg press: 90 each x 16

    Exercise 2
    Seated single leg leg extensions superset with seated leg curls (4 sets)

    1. leg curls: 100x16/leg extensions: 90 each leg x 12
    2. leg curls: 120x14/leg extensions: 80 each leg x 16
    3. leg curls: 140x14/leg extensions: 80 each leg x 16
    4. leg curls: 160x14/leg extensions: 90 each leg x 16

    Exercise 3
    Machine leg press superset with seated calf raises (4 sets)

    1. leg press: 220x20/calf raises: 220x30
    2. leg press: 280x20/calf raises: 280x30
    3. leg press: 340x20/calf raises: 340x30
    4. leg press: 400x20/calf raises: 400x30

    Exercise 4
    Lying leg curls superset with standing calf raises (4 sets)

    1. leg curls: 105x14/calf raises: 180x16
    2. leg curls: 120x12/calf raises: 180x20
    3. leg curls: 135x9/calf raises: 180x20
    4. leg curls: 150x6/calf raises: 180x20

    First leg day back and actually went up in weight from the last time. Finally feeling 100%.

  22. today's chest and biceps day

    Exercise 1
    Flat bench DB bench press superset with standing DB curls (4 sets)

    1. DB bench: 100sx12/DB curls: 30sx12
    2. DB bench: 110sx11/DB curls: 40sx10
    3. DB bench: 120sx9/DB curls: 50sx8
    4. DB bench: 130sx5/DB curls: 60sx5

    Exercise 2
    bench press superset with seated incline DB curls (4 sets)

    1. bench: 275x7/seated incline curls: 50sx8
    2. bench: 275x6/seated incline curls: 55sx8
    3. bench: 265x7/seated incline curls: 60sx6
    4. bench: 245x10/seated incline curls: 50sx10


    Exercise 3
    incline DB bench press superset with standing cable preacher curls (4 sets)
    1. incline DB bench: 115sx5/standing preachers: 150x8
    2. incline DB bench: 110sx4/standing preachers: 150x8
    3. incline DB bench: 100sx7/standing preachers: 150x8
    4. incline DB bench: 100sx8/standing preachers: 150x8

    Exercise 4
    incline bench press superset with hammer curls (4 sets)

    1. incline bench: 195x8/hammers: 50sx12
    2. incline bench: 195x9/hammers: 60sx12
    3. incline bench: 195x8/hammers: 70sx9
    4. incline bench: 195x8/hammers: 80sx7


    Took the boys to the park this evening and while they played I did a few sprints: 10 x 60 yd.


    Felt pretty strong starting out, but ran out of gas a little toward the end. I can chalk that up to the week I took off. Overall though, my weights were up just a tad. I've decided it took me so long to get over the crap I had because I haven't been taking enough time off. As hard as it is for me to do mentally, I've got to add more off days into my routine. That being said, tomorrow will be a complete off day for me. I"ll be at the fire dept. anyway, so if shouldnt' be too hard.

  23. Solid 2 days of lifting bro, good to hear you're 100%
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  24. Quote Originally Posted by SilentBob187 View Post
    Solid 2 days of lifting bro, good to hear you're 100%
    thanks man.

  25. Yesterday's back/tri's day

    Exercise 1
    DB lawn mowers superset with DB tricep kickbacks (4 sets)

    1. DB lawn mowers: 70x12/kickbacks: 40x12
    2. DB lawn mowers: 80x12/kickbacks: 50x12
    3. DB lawn mowers: 90x12/kickbacks: 60x12
    4. DB lawn mowers: 100x12/kickbacks: 60x10

    Exercise 2
    Bent over barbell rows superset with close grip bench press (4 sets)

    1. barbell rows: 135x18/close grip bench: 135x18
    2. barbell rows: 185x12/close grip bench: 185x12
    3. barbell rows: 225x8/close grip bench: 225x7
    4. barbell rows: 225x9/close grip bench: 225x7

    Exercise 3
    T-bar rows superset with elevated weighted bench dips (4 sets)

    1. T-bars: 135x18/weighted dips: 35lbx20
    2. T-bars: 180x10/weighted dips: 70x20
    3. T-bars: 180x10/weighted dips: 105x20
    4. T-bars: 180x9/weighted dips: 140x14

    Exercise 4
    Seated v-grip cable low rows superset with standing cable tricep extensions (cambered bar)(4 sets)

    1. seated rows: 110x18/cable tricep extensions: 180x12
    2. seated rows: 130x14/cable tricep extensions: 190x12
    3. seated rows: 150x14/cable tricep extensions: 200x10
    4. seated rows: 170x12/cable tricep extensions: 210x10

    Exercise 5
    V-grip lat pulldowns superset with over head cable tricep extensions (4 sets)

    1. v-grip pulldowns: 130x12/overhead extensions: 170x16
    2. v-grip pulldowns: 150x11/overhead extensions: 180x14
    3. v-grip pulldowns: 170x10/overhead extensions: 190x16
    4. v-grip pulldowns: 190x8/overhead extensions: 200x14

    Really emphasized form over weight yesterday as I pulled a muscle in my neck while trying to come back from all the crap I just got over. On a good note, the pulled neck muscle did get me some good drugs from the doc.
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