My log

12-19-07
11:40-12:30pm

rack pulls 135x10x2,225x10,245x8,305x6,225x2
wide pullups 3x10 (30)
chinups 1
low row cable pull 120x10,8,8
standing cable xover curls 40x10,10,8,8
15mins of bouldering
 
12-20-07
11:35-12:15pm

xmas lunch tomorrow, so did fri's workout today

seated ham curls 30x20,45x15,60x10,75x10,90x8
leg exts 75x10x2
bb squats, 135x10,175x8,195x6
bb good mornings 65x10x3
seated rear delt db 15sx10x4
db lat raises 20sx10,15sx8,8
alt front raise 15sx8x1
10mins bouldering
standing facepulls 50x10,60x8,70x6
 
12-28-07
11:40-12:30pm

bench press 95x6,95x10,115x8,135x6,155x4,135x6,115x8,95x10
decline bench bb 95x8,8,8
dips 6,4,4
overhead rope extension 40x12,50x8,55x6
1 arm tri pulldown 25x6,6,6
15mins bouldering

12-30-07
rock wall climbing
 
12-31-07
11:35-12:30pm

incline bench db press 40sx6,40sx4,60sx10,65sx6,65sx5
decline bench bb 135x6,115x8,8
bench db flyes 45s6,6,6
overhead rope extension 50x10,60x6,55x6
dips 6,5,4
random bouldering
 
1-3-08
11:40-12:30pm

i was illing with a stomach bug last week for xmas...then illing again new yr's eve....my endurance is zapped :(

rack pulls 135x10x2,225x10,245x8,265x6
db bent-over row 50x10,10,6
wide pullups 3x5 (15)
standing cable xover curls 40x10,10,6
15mins of bouldering
 
1-4-08
11:40-12:40pm

1 hr of rock climbing on the rock wall at gym
my legs came out before my arms :(
a solid overall workout!
 
1-7-08
11:35-12:25pm
wt: 177

incline bench db flies 30sx10,10,40sx10,45sx8,50sx6
decline bench bb 95sx8,8,6
dips 6,4,4
1 arm tri pulldown 20x10,8,6
rear delt station 15sx8,10,8,8
db lat raises 15sx10,8,8
15mins bouldering
 
1-9-08
11:35-12:30
wt 175

rack pulls 135x6,8,225x10,245x8,275x6
one arm rows 50x10,8,6
wide pullups 3x5 (15)
chinups 3x5 (15)
standing cable xover curls 40x10,8,50x6,5
incline hammer curls 20sx8,6,6
15mins of bouldering
 
1-11-08
11:35-12:25

seated ham curls 40x10,50x8,70x6,90x4,50x8
leg exts 75x10x2
bb good mornings 45x10,65x10,85x8
bb squats 135x10,8,6
seated facepulls 50x10,60x8x3
10mins bouldering
 
1-14-08
11:35-12:30pm
wt 176

bench db flyes 30sx6,4,40sx10,45sx8,50sx6
decline hammer strength 95x10,115x8,135x6
dips 6,4,4
overhead rope extension 40x10,50x8,60x6
tricep cable pulldown 50x6,40x8
seated rear lat raise 15sx10,10,8
seated laterals 15sx10,10,8
seated shoulder press 15sx10
seated front raise 15sx8,8
15mins bouldering
 
1-16-08
11:40-12:30

rack pulls 135x6,185x4,245x10,265x8,295x6,225x4
one arm rows 50x10,55x8,60x6
wide pullups 3x4
pullups 3x2
chinups 3x2
narrow chinups 3x2
standing cable xover curls 40x10,8,35x6,30x6x3
10mins of bouldering
 
1-18-08
11:35-12:25

kneeling single ham curls 50x6,50x4,50x6
bb good mornings 65x10x2,85x8
bb squats 135x10,8,8
bb lunges 40x8,6,50x4
rear delt station 15sx10x3
seated facepulls 50x10,60x8x2
close grip pullups x 3
leg lifts x 3
10mins bouldering
 
1-21-07
11:30-12:30pm

x-over flys 30x6,40x4,50x10,60x8,70x6
decline bench bb 115x10,135x6,115x6
overhead rope extension 40x10,50x8,60x6
1 arm tri pulldown 20x6,6,4
bench dips 10,10,8
seated rear delt db raise 15sx8,10,10,8
standing lat raise db 15sx10x2,20sx6
standing alt front raise 15sx6,6,20sx4
close grip chinups 3x3
wide pullup x 1 slow up/down
18mins cardio on elip, HR avg 150s
 
1-23-08
11:36-12:30pm
wt 176

wide pull ups 3 x 10
chin ups 3 x 2
rack pulls 155x6,185x4,245x10,265x6,295x4
one arm rows 50x10,55x8,60x6
cable low row 100x10
standing cable xover curls 40x10,8,35x8,30x8,8,6
15 mins of bouldering
 
1-25-08
11:35-12:25

kneeling single ham curls 20x6,6,30x10,40x8,50x6
bb good mornings 65x10,85x8,8
bb squats 85x6,105x4,135x10,8,8
bb lunges 40x10,50x10,70x6
rear delt station 10sx6,4,15sx10x3
lat raises db 15sx10,10,20sx8
10mins bouldering
 
1-26-08
rock wall climbing/belaying practice

1-28-08
11:40-12:30pm

bench press 95x6,4,115x10,135x6,6
decline bench press 95x10,8,6
dips 4,4
x-over flies 50x10,60x8,70x6
overhead rope extension 40x10,50x8,60x6
1 arm tri pulldown 25x4,20x6,6
seated rear delt db raise 15sx10,10,8
standing lat raise db 20sx10,8,6
10mins bouldering
 
when you were saying one leg is longer than the other due to scoliosis, how big is the difference in length ? My friend has the same issue, the difference is about 1/4" which he says is negligible (to him).
 
it's 1 leg being longer that caused the scoliosis. I forget the difference in mm. I used to wear a rubber lift in the shoe to even it out. It's probably like your friend 1/4" difference. I can notice it when I place my knees at the bar to do rack pulls.




ReaperX said:
when you were saying one leg is longer than the other due to scoliosis, how big is the difference in length ? My friend has the same issue, the difference is about 1/4" which he says is negligible (to him).
Click to expand...
 
1-30-08
11:35-12:30pm

So sore from chest workout monday.
Doing pulls and rows b4 pullups just makes it too hard to do as many as I normally do. Somehow I pulled my left lateral shoulder muscle. This was before even going to the gym.


rack pulls 155x6,185x4,245x10,265x8,295x6
one arm rows 50x10,55x8,60x6
lat pulldowns 100x6,150x4
wide pull ups 3 x 3, 2 x 2
chin ups 3 x 4
standing cable xover curls 40x10,10,10,35x8,8,30x8
15 mins of bouldering
 
2-1-08
11:35-12:35pm

seated leg curls 50x6,60x4,80x10,90x8,100x4,70x6
bb good mornings 65x10x3
bb squats 65x6,4,115x10x2, my glut cramped up, ugh!
rear delt station 10sx10,15sx10,20sx10,25sx10
seated face pulls 50x10x3
cardio bike 20mins
 
2-4-08
11:35-12:30pm
wt 177

My shoulder feels ok again

bench db flies 25sx6,30sx4,45sx10,50sx8,55sx6
incline db bench press 50sx6x3
x-over flies 45x4, i realized this is what caused my shoulder to hurting last week, so I stopped as I felt it in that area again.
dips 4
overhead rope extension 40x12,50x10,60x8
1 arm tri pulldown 25x6,6,20sx6
seated rear delt db raise 10sx10,20sx8,8,8
standing lat raise db 10sx6,15sx4,15sx10,10,20sx8
15mins bouldering
 
2-6-08
11:40-12:30pm
wt 176

rack pulls 135x6,205x4,245x10,265x8,315x6 <-new high!
wide pull ups 3 x 5
chin ups 3 x 5
one arm rows 50x10,45x8,8
incline bench bicep curls db 20sx10,8,8,6,6,6
15 mins of bouldering
 
2-8-08
11:35-12:35pm

I took my coworker with me and thru my workout, he's paying the price.

seated leg curls 30x6,50x4,70x10,90x6,70x8
bb good mornings 45x10,65x10x2
bb squats 65x6,85x6,95x10,115x10,135x8
bb lunges 25sx10,35sx8,25sx10
rear delt station 10sx10,15sx10,20sx10
lat raises db 15sx10x2,25sx6
seated face pulls 50x10x3
 
2-11-08
11:40-12:30pm
wt 176

db bench press 35sx6,45sx4,55sx10,60sx8,65sx6
incline bench db flies 40sx8x8x6
decline bench press 95x10,105x10,6
overhead rope extension 50x10,60x6,6
1 arm tri pulldown 20x6x3
seated rear delt db raise 15sx8,10,10,8
standing lat raise db 15sx10,20sx10,25sx6,30sx3
15mins bouldering
 
2-13-08
12:10-1:05pm
wt 176

rack pulls 155x7,205x4,245x10,265x8,295x6
wide pull ups 3 x 6
chin ups 3 x 4
one arm rows 50x10,8,8
incline bench bicep curls db 20sx8,8,8,6,6,6
10 mins of bouldering
 
2-15-08
11:35-12:30pm

seated leg curls 30x10,40x6,70x10,90x6,60x10
bb good mornings 65x10x3
bb squats 65x6,4,95x10x3
bb lunges 25sx10x2,8
rear delts db, 10sx6
chinups 3
rear delt station 15sx12,20sx10,25sx6,20sx8
lat raises db 20sx10x2,25sx6
15-20 mins bouldering
seated face pulls 50x10x3
 
2-18-08
8pm

Pres. Day holiday, did a light out at home with my 20lbers.

seated single arm db tricep extensions 20x10x6
seated rear delt raise 20sx4,10x3
lat raises 20sx10x3
seated (no support) shoulder press 20sx10x3
curls 20sx10
push-ups x10x4
 
2-20-08
11:35-12:25pm
wt 176

wide pull ups 3 x 5
chin ups 3 x 5
low cable rows 150x6,6 140x6
one arm rows 50x10,8,6
xover bicep curls 40x10,10,35x8,8,30x8,8
~15 mins of bouldering: L-> R x 2, R-> L x 2
 
2-25-08
11:40-12:25pm
wt 177

felt sick friday so no workout

incline bench flies 30sx6,40sx4,50sx10,55sx8,60sx6
bench flies 40sx8x8x6
decline bench push-ups x10x3
two hand tricep extensions db 50x8,8,6
bench dips x10,10,8
seated rear delt db raise 15sx6,10,10,10
standing lat raise db 15sx4,10,20sx10,8
15mins bouldering
 
2-27-08
11:35-12:25pm
wt 177

rack pulls 155x6,185x4,265x10,285x6,305x6
wide pull ups 3 x 6
chin ups 3 x 4
low cable rows 120x10,10,8
xover bicep curls 40x10,10,8,8,35x8,8
~20 mins of bouldering:
hanging knee ups to leg raise x 5
hanging leg raises x 5

9:20pm

Dusted off the bike, put some airs in the tires and rode off...

2 miles on the bike.
 
2-29-08
11:35-12:25pm
wt 177

I forgot to ask for a bodyfat test...grr

seated leg curls 30x10,40x10,50x10,60x10x2
bb good mornings 65x10,85x10x2
bb squats 85x6,4,135x10x3
bb lunges 35sx10,45sx6,35sx6
rear delts 10sx12,15sx10,20s10,8
lat raises db 20sx10x3
seated face pulls 50x10,60x10x2
close grip chinups 3
15s mins bouldering
 
3-3-08
11:40-12:25pm
wt 177

my weight is staying constant, i'm going to add more cardio until I lose the last of my belly fat then slowly add more calories to my diet

incline bench flies 30sx6,40sx4,50sx10,55sx8,60sx6
decline bench press 95x10,115x8,135x6
dips 6,6,6
overhead rope tricep extensions 50x10,60x8,70x3
bench dips x6
seated rear delt db raise 15sx8,8,8
standing lat raise db 20sx10,10,8
10mins bouldering
 
3-5-08
11:45-12:30pm
wt 178

rack pulls 155x6,225x4,275x10,295x8,315x6
wide pull ups 3 x 6
chin ups 3 x 4
1 arm db row 50x10,55x8,6
incline bench db bicep curls 20sx10,10,7,7,6,6
35lb db negative curls 5secs down x 5 x 3
~15 mins of bouldering:
hanging leg raise x 5 x 3
 
With having scolosis, does doing rack pulls aggrevate your back at all due to the downward pull of gravity combined with a slight curve in the spine ?
 
It doesn't. Before I started going to the gym, I had a back massage and was told my muscles were really uneven. When I look in the mirror nowadays, they look evened out. I'll have to have someone check to verify but my back has been a lot better. What I still suffer from is the two rear ending accidents I've endured, once in awhile my back locks up for a day or two. Stress will usually cause back pain flare ups.


ReaperX said:
With having scolosis, does doing rack pulls aggrevate your back at all due to the downward pull of gravity combined with a slight curve in the spine ?
Click to expand...
 
My friend that has scolosis had I think a 30ish degree curvature prior to working out. After 4 years, the curve has decreased to around 13 degrees from lifting and all the back work. Not too bad.
 
Wow that's good to hear :)


ReaperX said:
My friend that has scolosis had I think a 30ish degree curvature prior to working out. After 4 years, the curve has decreased to around 13 degrees from lifting and all the back work. Not too bad.
Click to expand...
 
3-7-08
11:35-12:25pm
wt 177

I ran out of gas after doing squats...

plate loaded kneeling leg curls 40x6,10,8,6
bb good mornings 65x10,85x8x2
bb squats 85x6,95x10,135x10x2
db lunges 35sx10,6,6
rear delts 15sx610,10,10
lat raises db 20sx10x3
10mins bouldering
pullup to 10s knee up hang
hanging leg raises bw x 5 x 3
 
3-10-08
11:45-12:30
wt 178

incline bench flies 35sx6,50sx4,60sx10,65sx8,65sx6
decline bench press 95x10,115x8,135x6
dips 7,6,6
1 arm cable tri pulldown 20sx8,8,7
2 arm cable pulldown 30x10,8
seated rear delt db raise 15sx6,10,8,6
standing lat raise db 20x10x3
10mins bouldering
 
3-12-08
11:40-12:25pm

Not feeling 100%, bad heartburn issues. Took it easy today.
For some reason, my pull ups today felt explosive :)

rack pulls 135x6x2,225x5,10,10,10
wide pull ups 3 x 5, 1 x 1
chin ups 5 x 2, 4 x 1
1 arm db row 50x10,6,6
incline bench db bicep curls 20sx10,8,10,8,7,7
50lb db negative curls 5secs down x 5
 
3-14-08
11:40-12:20pm
wt 179

Happy Pi Day (3.141......)

weird, my wt is slowly gaining, i do feel bigger tho ^_^


bb good mornings 45x6,6,65x10,85x10,8
deadlifts 135x10,8,10
bb squats 95x6,135x10x3
rear delts 10sx6,15sx10x3
lat raises db 20sx10x3
seated face pulls 50x10x3
close grip chinups 3 to hang and 10 knee-ups
 
3-16-08
15mins bike

3-17-08
11:35-12:25
wt 177

incline bench flies 30sx6,40sx4,55sx10,60sx8,65sx6
decline bench push ups 10x3
dips 6,6,5
overhead 2 hand tri ext 40x10x3
seated rear delt db raise 15sx4,10x3
seated lat raise db 15x10x2,20x8
15mins bouldering
3 wide pull-ups
 
3-19-07
11:40-12:30pm
wt 177

Friday is a holiday so I hit hams today. I tweaked my right hamstring during deads.

good mornigs 45x6,65x10x2,85x10
deads 135x10,6
rack pulls 135x4,10,15
wide pull ups 3 x 5, 2 x 2
chin ups 3 x 3, 1 x 2
low row cable 100x10,10,6
free motion cable bicep curls 20sx10,10,10,10,7,7
15mins cardio on elip
 
3-24-08
wt 177

Ended up not going to the gym last Th. Took the family to Seaworld on friday, that's more then a workout....tiring.

I feel flabby/bloaty today and was expecting my weight to be over 180 but it's still at 177. Warming up weather wise now, time to ride the bike more at night.

incline bench flies 35sx6,45sx4,55sx10,60sx8,65sx6
bench flies 40sx8x3
cable tricep pulldowns 40sx10,10,8
single tri cable pulldowns 20sx8,8,8
seated rear delt db raise 15sx10,20sx10,8
standing lat raise db 15sx10,20sx10,8
20mins bouldering
 
3-26-08
wt 179

12hrs of fasting for EGD mon nite to tues morning...brutal

rack pulls 135x8,185x4,245x10,265x8,285x6
wide pull ups 3 x 6
chin ups 3 x 3
close grip chin ups 1 x 3
1 arm db row 40x10,8,8
incline bench db bicep curls 20sx10,8,8,6,6,6
20lb db negative curls 5secs down x 5
15mins cardio
 
3-28-08
11:35-12:30pm

seated leg curls 30x12,50x10,70x8,50x10
bb good mornings 65x10x3
bb squats 95x8,6,135x10x2,155x8
rear delts 15sx10x3
lat raises db 20sx10x3
seated face pulls 50x10x3
15mins cardio Precor machine
 
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