My log

8-3-07
12-12:30pm
wt: ~192

seated rear delts db, 15sx10x4
db lat raises 15sx10x2,15sx8x2
front db raises 15sx10x2,15sx10x8
squats 45x6,135x10,135x8x2
finger hangs/knee ups on pullup bar 10s to 1 pullup x 2
finger hangs/knee ups on pullup bar 15s to 1 pullup x 1

9:30pm
4miles bike
14.3 avg
17max

yea i'm slow :(
 
8-6-07
11:40-12:30pm

bench flat db press 35sx6,40sx4,60sx10,65sx8,70sx5
bench flat db flys 40sx8,8,8
bench flat db sq press 40sx6x3
dual xover cable cross 80x6,60x6,40x6
cable pushdown 50x10,60x8,70x6
right arm cable pull down 20x6x3
10s finger hang/knee up to pullup x2
10s finger hang/knee up to chinup x1

9:30pm
6 miles bike

8-7-07
12-1pm
yoga

9pm
5.45 miles bike

8-8-07
11:40-12:30pm

pullups 5,5,3,3,3 (19)
close grip chinups 2 sets of 3 (6)
deadlifts 45x10,95x10,115x8,135x6
rack pulls 135x10,225x8,6,8
cable low row 160x10,170x6,4
1 arm preachers (l) 30x10,35x8,40x6
1 arm preachers (r) 30x12,35x10,40x8
ez curl bar 60x6,6,6 (norm/in/out grip)
2 chinups
 
8-9-07
9:30pm
6 miles bike
14.3 avg

8-10-07
11:45-12:30pm
wt 191.5

resting my quads this week as i ride more

seated rear delts db, 15sx4,15sx10x3,15sx8
db lat raises 15sx4,15sx10x3,15sx8
front db raises 15sx4,15sx10x3,15sx8
shrugs db 65sx10,95sx10,100sx8,105sx6
seated leg curls 70x10x3
finger hangs/knee ups on pullup bar 10s to 1 pullup x 3
3 close grip chinups

8-11-07
9:30pm

6.5miles bike
14avg
23 max
 
8-13-07
12:10-12:40pm

bench flat db press 35sx6,45sx4,60sx10,65sx8,70sx4 <-ugh!
bench flat db flys 40sx10,8,6
bench incline db press 40sx8,8,8
cable pushdown 50x10,60x8,70x6
right arm cable pull down 20x6x3
10s finger hang/knee up to pullup x3

9:30pm
7.5miles bike
14.5avg

8-14-07
12-1pm
yoga

9pm
6.5miles bike
14.7avg
24.3 max
 
8-15-07
11:50-12:40pm
wt 191

rack pulls 135x6,6,225x6,275x2,315x1,1
bbell rows 135x6x3
pullups 5,3,3,3,3 (17)
close grip chinups 2 sets of 3 (6)
chinups 2
cable low row 160x10,170x5,4
1 arm curls (l) 30x10,8,6
1 arm curls (r) 30x11,8,6
bbell curl 40x10,8,10 (norm/in/out grip)

9:30pm
8.78miles
13.9 avg
 
8-17-07
11:40-12:30pm

seated rear delts db, 15sx4,15sx10x2,20sx8,15sx8
db lat raises 15sx4,15sx10x2,20sx6,15sx8
db shoulder press 50sx8x3
shrugs db 50sx10,100sx10,105sx8
seated leg curls 70x10x3
seated leg ext 90x10x3
finger hangs/knee ups on pullup bar 10s to 1 pullup x 3
3 wide pullups, up fast, down slow
5 close grip chinups

9pm
8.17miles
13.1mph avg

8-19-07
9pm
3miles bike

8-20-07
9pm
3.5miles bike
 
8-21-07
11:40-12:30pm
wt 191

tweaked my back sunday, so i took monday off and did a light workout today

bench incline db flys 40sx10x3
bench flat db flys 40sx10x3
bench decline db press 35sx10x3
overhead cabel ext 45x12,50x8,40x10
left arm cable pull down 20x6
right arm cable pull down 20x8x2,20x6
 
8-22-07
11:40-12:30pm
wt 190

rack pulls 85x6x2,135x12,155x10,175x8,225x6x2
bb shrugs 135x10
bb upward shrugs 45x10x3
db rows 45x10,50x8,55x6
pullups 3,5,3,2 (13)
chinups 2,2,2 (6)
close grip chinups 2 sets of 3 (6)
1 preacher arm curls (l) 30x10,35x8,45x4
1 preacher arm curls (r) 30x12,35x10,45x6
bb drag curl 40x10,10 (norm/out grip)
bb curl 40x10 (inner grip)
 
8-23-07
9pm
9 miles bike

8-24-07
11:30-12:30pm
wt 189

seated rear delts db, 15sx4,15sx10,20sx8,20sx6,15sx10
db lat raises 15sx4,15sx10,20sx8,20sx6,15sx10
bb military press 65x10x3
good mornings bbx10x3
finger hangs/knee ups on pullup bar 10s to 1 pullup x 3
5 wide pullups

8-25-07
9pm
6miles bike

8-26-07
9pm
6miles bike
 
8-27-07
11:30-12:30pm

bench decline db press 40sx6x2,50sx12,60sx10,65sx8
hammer wide press 90x12,110x10,140x8
bench incline flys 45sx8,8,6
overhead tri db 45x10x3
right arm cable pull down 20x10,20x8x2
finger hangs/knee ups on pullup bar 10s to 1 pullup x 3
3 pullups
 
8-28-07
12-1pm
yoga

9pm
6miles bike

8-29-07
11:40-12:30pm
wt 190

rack pulls 135x10,145x10,225x8,265x5,275x4
bb shrugs 225x8
bb upward shrugs 45x10x2
pullups 5,5,3,3 (16)
chinups 2
close grip chinups 4,3 (7)
cable face pulls 40x12,55x10,60x8
cable low row 170x4,160x4
bb preacher curls 60x10,70x8,6
db curl (l) 25x8x2
db curl (r) 25x10x2
concentration curl 25x4
 
8-30-07
~10 miles bike
15.99mph avg

8-31-07
seated rear delts db, 15sx10,20sx8,20sx6,15sx10
db lat raises 15sx10,20sx8,20sx6,15sx10
db front raise 15sx10,20sx8,20sx8,15sx10
standing bb press 45x10,55x10,55x8
stiffleg deadlift 45x10x2,55x10
3 wide pullups
3 close grip chinups
 
9-4-07
11:40-12:30pm
wt 188.5

i feel like crap today...

bench db press 35sx6x2,60sx10,65sx8,70sx4
bench flys 35sx10,8,6
bench bb decline 95x10,105x8,115x6
tri extensions cable 55x10,60x8,45x8
right arm cable pull down 20x6x2
3 pullups
2 pullups
 
9-14-07
11:30-12:10pm
wt 186

i ended up with the flu, i took it ez today to get back into it

deadlifts bb 95x6x2
rack pulls bb 135x6,185x10,205x8,225x6
wide grip pullups 5,4
chinups 2
close grip chinups 3
rear delt free wt station, 20x10,30x10x3
 
9-17-07
11:40-12:30

still illin', this flu won't go away

bench incline db press 35sx6,50sx4,60sx10,65sx4
bench incline flys 35sx10,8,6
bench bb decline 115x10,8,6
tri extensions cable 50x10,8,6
right arm cable pull down 20x8,6
3 pullups x 2
 
9-19-07
11:40-12:20
last workout before i turn 33 :(

seated ham curls (warmup hammies) 30x15,40x12,50x10, stretchhhh
deadlifts bb 65x6x2,95x10,115x8,135x6
rack pulls bb 225x10,245x8,265x6
wide grip pullups 3,2,3
chinups 3
close grip chinups 3
facepulls cable 70x10,80x8,90x6
bb curl 50x10(normal), 50x10 (wide), 50x10 (inner)
 
9-24-07
11:30-12
still lingering with cold, what a bad month

bench db press 35sx6,40sx6,60sx10,65sx6,60sx6
bench flys 35sx8,8,8
bench hammer strength decline 96x10,8,6
tri press down cable 50x10,8,6
right arm cable pull down 20x8,6
2 pullups x 2
 
9-26-07
11:40-12:15

rack pulls 95x10x2,135x6,225x10,245x8,265x6
bb upward shrugs 45x10x2
pullups 3,2,2 (7)
chinups 3,3 (6)
close grip chinups 5,5 (10)
face pulls cable 70x10,80x8,90x6
1 preacher arm curls (l) 25x10x3
1 preacher arm curls (r) 25x12,12,10
 
9-28-07
11:40-12:30pm

bb squats, barx10x2,95x10,115x8,135x8
kneeling ham curls 25x6x3 each leg
rear delt free weight machine, 10sx12,15sx10,20sx10,25sx8
db lat raises 15sx10x3
bb military press 45x10x3
wide pull ups 2,2
 
10-1-07
11:40-12:20pm

bench db inclide press 35sx6,4,60sx10,65sx8,70sx3
bench flys 35sx8,8,8
bench decline 95x10,115x8,135x6
tri press down cable 50x10,8,40x8,6
wide pullups 2 x 3

9pm
3.6miles bike

10-2-07
9pm
3.4miles bike
 
10-3-07
11:40-12:30pm

pullups 5,3,3,3 (14)
close grip chinups 3,3 (6)
chinups 2,2 (4)
rack pulls 135x6,155x4,225x10,245x8,275x6
db upward shrugs 30sx10,8,8
cable face pulls 60x12,70x10,80x7
1 preacher arm curls (l) 25x10x2
1 preacher arm curls (r) 25x12x2
bb preacher curls 65x6,4
 
10-5-07
11:40-12:20pm

seated ham curls 40x15,50x10,70x8x2
bb sumo squats, barx10x2,95x10,115x8,135x6
rear delt free weight machine, 10sx12,15sx10x2,20sx10,25sx8
db lat raises 15sx10x2,20sx8
bb military press 70x10,10,8
wide pull ups 2,2

10-8-07
9pm
2.75 miles bike
 
10-9-07
11:30-12:10pm
wt 186

bench db press 35sx6,4,55sx10,60sx8,65sx6
bench incline flys 35sx10,8,6
dips 6,6,4
left arm cable pull down 20x10,25x6,20x6
right arm cable pull down 20x12,25x6,20x8
tri extensions cable 40x10
 
10-10-07
11:40-12:30pm

rack pulls 45x10,135x6,185x4,225x10,245x8,285x6
bb shrugs 225x6x3
pullups 5,1 1s up 5s down x 5,3 (13)
close grip chinups 3,3 (6)
chinups 3,3 (6)
cable low row 150x6,120x8,6
standing cable curls 50x5,40x8,35x8,6
rock wall pullups - uneven pullups 2,2,1,1
seated incline curls 25x8,6,6
 
10-12-07
8:30pm

Had a dept lunch so I worked out at home with my 15yr old 20lbers

rear delt db 20sx5,20sx10x4
db lat raises 20sx10x4
db alt raise 20sx5x3
db arnold press 20sx10x3
db squats 20sx10x4
db SLDL 20sx5,20sx10x3

10-14-07
9pm
cardio on bike
 
10-15-07
11:40-12:30pm

bench db press 35sx6,4,55sx10,60sx8,65sx6
bench incline flys 35sx10,8,8
bench delince bb 95x10,115x8,135x6
dips 6,4
reverse grip cable pull down 40x10,50x6x2
right arm cable pull down 20x6,4
3 x wide grip pullups
alt pullups r,l,r,l (4)
1 x 1s up, 5s down
1 x 10s hang
 
10-17-07
11:40-12:20pm

rack pulls 135x10x2,225x10,245x8,285x3
bb shrugs 135x10x3
pulldowns 150x8,140x8,130x6
pullups 3,3
alt pullups 1 per side
chinups 3,3
cable curls 40x15,50x10,60x8
standing cable xover curls 35x8x3
 
10-22-07
11:40-12:30

caught the cold bug, almost over it

seated ham curls 30x15,50x10x3,70x6
SLDL bbx10x2
good mornings bbx10x2
bb sumo squats, barx10,95x10,115x8,135x6
rear delt free weight machine, 10sx10,8
seated rear delt db 20sx10x3
db lat raises 20sx10,10,6
arnold db press 20sx10x3
seated face pulls 70x8,60x8x2
close grin chinups 3
wide pull ups 2
 
10-24-07
11:40-12:20pm
wt 184.5lbs

rack pulls 95x10,135x6,225x10,245x8,275x6,135x10
bb shrugs 135x10x3
pullups 5,3,3
chinups 3,3,3
close grip chinups 3,3
cable low row 110x8x3
standing cable xover curls 40x10,40x8x2
incline db curls 20sx8,8,6
incline hammer curls 20sx5
rock wall
close grip pullups 2
uneven rock pullups 2 to each side
 
10-26-07
11:40-12:30pm

bench press 45x12,10,95x12,115x10,155x6
bench press decline 135x6x3
bench incline flys 40x6,8,6
overhead bb triceps 40x10,10,50x6
overhead cable pull down 40x10x3
wide pullups 1 x 1s up, 10s down x 5
 
10-29-07
11:40-12:30pm

time to ride the bike for cardio at night again, my cold/congestion is 99% gone....the air should be a little safer to breath (LA fires)

seated ham curls 30x15,50x10x2,30x12
good mornings bbx10x3
leg exts 60x10,75x10
bb squats, 95x10,115x8,135x8
seated rear delt db 15sx10x4
db lat raises 15sx6,10x3
alt front raise 15sx4,10,10
seated face pulls 50x10x3
wide pull ups 1s up/10s down x 2, x 2

shoulders are on fireeeeeeeee
 
10-31-07
11:40-12:30
wt 183.5

rack pulls 95x6,135x6,225x10,245x8,285x6
wide pullups 3,3,3,3
chinups 3,3
close grip chinups 3,3
bent over db row 45x10,8,8
standing cable xover curls 40x10,8 50x6x2
incline db curls 20(l) 8,6,8
incline db curls 20(r) 10,8,8
rock wall misc pullups
db shrugs 80sx10,60sx10 super slow
 
11-1-07
9pm
17mins cardio on bike

11-2-07
11:40-12:30pm

workout: chest/triceps
db bench press 35sx6x2,60sx10,65sx8,70sx5
db fly incline bench 35sx10,8,8
decline bench press 115x8x2,135x6
two arm db extension 50x10,8,8
overhead rope extension 40x10,50x8.60x6
wide pullup 1s, 10s down x 2
wide pullup 1s, 10s down w/ knees up to 10s hold w/ legs up
close grip chinup 1s, 10s down x 1
chinup 1s, 10s down x 1
rockwall close grip pullups x 2 x 2
dips 2
 
11-4-07
9pm
16mins cardio on bike

11-5-07
11:38-12:23pm

seated ham curls 30x15,40x12,50x10,60x8,70x6,50x10
leg exts 75x10x3
bb squats 135x10x3
good mornings bbx10x3
seated rear delt db free weight 10sx10,15sx10,20sx10,25sx8
db lat raises 15sx10,20sx8x2
alt front raise 15sx10,20sx6,15sx10
seated face pulls 50x10,60x10
wide pull ups 1s up/10s down x 2, x 3
close grip chinups x 2
 
11-7-07
11:40-12:30
wt 185

rack pulls 60x10,135x10x2,245x8,265x8,295x1,295x6,225x8
bb shrugs 2s hold, 135x10,155x8x2
bent over db row 50x10,55x8,60x6
wide pullups 3,4,3,3,2
chinups 2,2
close grip chinups 2
standing cable xover curls 40x10,50x8x2
incline db curls 20x8,6,5
incline hammer curls 20x5
rock wall misc pullups, close grip, alt sides, hanging
 
11-8-07
9:15pm
cardio on bike
Avg. Heart Rate 142 bpm
Distance (mi ) 4.79
Moving Time (h:m:s) 0:22:56

11-9-07
11:45-12:20pm

db bench press 35sx6,50sx4,60sx10,65sx8,70sx6 (cept right arm gave out at 5.5)
db fly incline bench 40sx8,8,6
hammer strength iso wide press 98x10,118x8,148x6
overhead rope extension 40x10,50x8.60x6,30x15x2
wide pullup 1s up, 5s down x 3: x 3
two arm db extension 40x12x2,9
rockwall hangs - 20s, 25s, 30s
 
11-12-07
10:15-11:15am

kneeling ham curls (alternating) 15x10,20x8,25x6
leg exts 75x12,90x10,105x8
bb squats 135x10,155x8,175x6
seated db lat raises 17.5sx10,10,8,8
seated alt front raise 17.5sx10,8,8,8
seated w/ back db press 40sx8,8,8
wide pull ups 1s up/5s down x 4, x 2
super wide pull ups 1s up/5s down x 3
20 mins light 0cardio on elliptical, avg 140s HR
 
11-14-07
12:07-12:57pm

rack pulls 95x10,135x8,245x8,245x5,245x6,265x5,225x6
wide pullups 7,7,5,4
chinups 3,2
close grip chinups 2,2
bent over db row 50x10,55x8,60x6
db shrugs 60sx10x3
rear delta 15sx8,10,10,10
facepulls 40x10,8,10
standing cable xover curls 40x10,50x10,8,8,40x8
pull up bar hang 30s, 30s to 1 pull up
 
11-16-07
11:45-12:20pm
wt: 184

db bench press 35sx6,50sx4,60sx10,65sx8,70sx6
db decline press 135x8,6,6
cable xover flys 30sx10,25sx8,20sx8
cable bar tri pulldown 30x20,40x8,50x6,35x8
rockwall bouldering - gave it a try, i lack the shoes so I didn't last too long. Did some pullups off the grips etc, fingers and back were pumped.
 
11-19-07
11:40-12:20pm

seated ham curls 40x10x2,60x10,80x8,100x6
leg exts 70x10,90x10,110x10
good mornigs 45x10,65x10,65x8
bb squats 135x10,155x8,185x6
rear delt plate loaded 15sx10x2,20sx10,25x8,6
standing db lat raises 15sx10x2,20sx8,15sx8
standing alt front raise 15sx10x2,20sx8
seated face pulls 40x10,50x8x2
wide pullups 1s up 5s down x 2
wide pullup 5s up/5s down, stretch
 
11-20-07
9:15pm
Interval bicycle 14mins

11-21-07
11:40-12:25pm

rack pulls 135x10x2,225x4,6,245x8,265x6,135x10
wide pullups 3x10 (30)
chinups 3,3 (6)
close grip pullups 3
bent over db row 50x10,55x8,60x6
incline curls 25sx8,8,6
standing cable xover curls 25sx8,20sx8,30sx4
 
11-23-07
11:40-12:25pm


bench press 95x10,135x10,155x6,135x8
incline db flies 30sx10x3
hammer strength decline 118x10,138x10,158x8
overhead rope extension 20x20,50x10,60x8
1 arm tri pulldown 20x10,8,6
wide pullups 1s up 5s down x 2
super wide pullups 1s up 5s down x 2
regular pullups 1s up 5s down x 2
 
11-26-07
11:40-12:30pm

seated ham curls 40x10,50x10,60x10,70x8
leg exts 75x10x3
bb good mornings 45x10,65x10x2
bb squats, 65x10,135x10,155x8,185x6
seated rear delt db 15sx11,15sx12,15sx10,20sx10
db lat raises 15sx10x4
alt front raise 15sx10x3
seated face pulls 40x10,50x10x2
10s hang to pullup x 2
10s hang to pullup, 5s down

9pm
~11 minutes of interval on the bike
 
11-28-07
11:45-12:30pm
wt 182

bent over db row 30x6m40x4,50x10
rack pulls 135x10x2,225x4,6,245x8,295x6 <-- woo hoo
wide pullups 3x10 (30)
chinups 3,3 (6)
standing cable xover curls 40x10,45x10,50x8,60x6
incline curls 25sx8,6,6
jug (rock wall) holds 10s, 15s, 10s
 
11-30-07
11:35-12:25pm

incline bench db press 30x6,4,60x10,65x8,70x2 <- not sure what happened
decline bench press 135x6x3
db flies 30sx10x3
cable tri pulldown 40x12,50x8,60x6,45x6,40x4
10mins of bouldering
 
12-10-07
11:40-12:20pm
wt 179

incline db press 35sx6x2,60sx8,8,4
decline bench 115x6x3
db flies 30sx10x3
overhead rope extension 40x10x3
1 arm tri pulldown 20x6x3
wide pullups 1s up 5s down x 2
15mins bouldering
 
12-12-07
11:40-12:30pm
wt 178


rack pulls 135x10x2,225x10,245x8,275x6
wide pullups 3x10 (30)
chinups 3,3 (6)
standing face pulls 50x10,60x8,70x6
bent over db row 50x10,7,6
incline curls 25sx8,6,6,6
7 minutes bouldering
standing cable xover curls 40x10,50x6x2
 
12-14-07
11:40-12:30pm

seated ham curls 40x12,50x10,70x8,90x6
leg exts 75x12,90x10,105x8
bb squats, 95x6,135x10,155x8,185x6
bb good mornings 45x10,65x10x2
seated rear delt db 15sx10x4
db lat raises 15sx10x3
alt front raise 15sx10,8,8
15mins bouldering
 
i didn't read through all your stuff but i seemed to come across the word sore a lot. get some glutamine. i take only ten grams post workout and i'm almost never sore the next day. keep up the good work.
 
12-17-07
11:40-12:30pm

incline bench db press 30x6,40x4,60x10,65x8,70x6
decline bench bb 135x6,5,5
incline db flies 30sx10x3
overhead rope extension 40x12,50x10,60x6
1 arm tri pulldown 25x6,6,20x6
dips 2
pullups 1, 2 with legs up x 2
10mins bouldering

I'll check out getting some glutamine, thanks for the tip
 
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