My log

4-9-07
11:30-12:30pm
legs were sore all weekend

incline bench db 35x6,45x4,55x10,60x8,65x6
hammer strength bench press 90x10,100x8,110x6
dips 10,7,6
cable xover 60x10,70x8,50x8, stretchhhhhh
1 arm tricep extension 25x10,30x8,35x6
8+2min HIIT on bike 30s bursts
 
4-11-07
11:30-12:30pm
I pushed it so hard I got heartburn near the end...
I'll be posting to the supplement logs as I start my purple wraath trial :)

t-bar row, 45x6,70x4,45x10x8x6
cable row 120x10,130x8,150x6
shrugs 45x6,65x4,80x10,85x8,90x6
1 arm preachers 25x10,30x8,35x6
incline alt bicep curls 25x10x8x6
lat pulldown 120x10,130x8,100x6 focused hard on lats
6mins HIIT on bike

4-12-07
11:40-12pm
10mins HIIT, 8mins of warmup/cooldown, on the bike
 
4-13-07
11:30-12:30pm

plate loaded squat press 180x6(warm up),200x4(warm up), 320x10,340x8,360x6
db lunges 40x10,50x8,60x6
rear delt machine 10sx6,15sx4,20sx10,25sx8,30sx6
lateral raises 15sx10x3
shoulder press 45sx10,8,3(triceps gave up, still sore from monday)
5mins HIIT on bike 30s/on/off

4-14-07
20mins cardio

4-15-07
20mins cardio, 3mins of HIIT on a real bike
 
4-16-07
11:30-12:20pm

incline db press 35x6,45x4 (warmups), 60x10,65x8,70x6
decline hammer strength 90x10,110x8,130x6
cable xover 60x10,70x8,80x6
2 handed cable pullover 50x6(warmup) 60x10,70x8,80x1,75x2,50x6
5mins HIIT on bike
 
4-18-07
11:30-12:30pm

bbell rows 45x7,95x10x10x8
wide grip pullups (assisted) 8(100),6(90),4(80)
wide grip pulldowns 120x10,130x8,140x6
cable row 100x10 slow,110x10 slow, 120x8
1 arm preacher preacher 25x10,30x8,35x6
shrugs 40sx7,80sx10,85sx8,95sx6
cable curls 50x10,60x8,70x5
5mins HIIT bike

4-19-07
11:30-12:10pm

10mins HIIT on bike

9:10-9:30pm
20mins of riding the bike outside
 
4-20-07
11:30-12:30pm

new highs in squat press and shoulder press, woo hoo

plate loaded squat press 180x6,270x4(warmups), 340x10,360x8,380x6
leg press 2708x6x6
db lunges 50x10,60x8x6
rear delt machine 10sx6,15sx4,20sx10,25sx8,35sx6
shoulder press 45sx6(warmup), 60sx10,65sx8,70sx6
lateral raises 10sx10,20sx8,25sx6
front raises 10sx10,15sx8,20x6
 
4-23-07
11:30-12:20pm

incline db press 45x6,50x4 (warmups), 65x10,70x8,75x4
db press 50x6x3 (hands were tired of holding db's)
cable xover 60x10,70x8,50x6,80x2
2 handed cable pullover 35x6(warmup) 55x10,65x8,75x4,60x4
5mins HIIT on bike
 
4-25-07
11:30-12:30pm
Back/Bi's day

2 scoops, 16oz water, 1/2 PRE/POST
bbell rows 45x6,65x4,95x10,105x8,115x6
wide grip pulldowns 130x10,140x8,150x6
cable row 130x10x8x6
wide grip pullups (assisted) 4(90),4(100)
alt. incline db curls 30x10x6x6
1 arm preacher db curl 30x6
standing db curls 35x5
shrugs 45sx6,65sx4,85sx10,90sx8,95sx6
10mins HIIT bike 1min alternates

4-26-07
12-12:30pm
10mins HIIT bike 30s alternates
 
4-27-07
11:30-12:30pm
legs/shoulders

plate loaded squat press 200x6,290x4(warmups), 360x10,380x8,410x6
leg press 2708x6x6
db lunges 20s(40)x10,25s(50)x8,30s(60x6)
db deadlift 30s(60)x5
rear delt machine 15s(30)x6,20s(40)x4,25s(50)x10,30s(60)x8,35s(70)x6
shoulder press 35sx6(warmup), 65s(130)x8
plate loaded shoulder press 70s(140)x8,80s(160)x6
lateral raises 20s(40)x10,25s(50)x6,20s(40)x8
front raises 15s(30)x10,20s(40)x6,15s(30)x10)
 
5-9-07
11:30-12:30pm
weight 194lbs

Back/Bi's day

I took a week off to chill out in hawaii. I ended up doing a lot of hiking and lost some weight there. I'm still recovering some a cold, energy levels are near zero. I took it ez but still blasted thru. I barely had enough in me to finish.

2 scoops, 16oz water, 1/2 PRE/POST
bbell rows 45x6,55x4,95x10x8x6
assisted pullups 120x10,110x8,100x6
wide grip pulldowns 100x10,110x8,120x6
cable row 100x10,110x8,120x6
cable xover arm pulls 50x10,60x8,70x6
alt. incline db curls 25x10x8x8
shrugs 40sx6,55sx4,80sx10,85sx8,90sx6
 
5-10-07
11:30-12:30pm
normally done on mondays, i missed monday due to being too sick

bench incline db 35sx6,40sx4,60sx10,65sx8,70sx6
hammer strength bench press 95x10,105x8,115x6
rotatary chest machine 85x10,100x8,115x6
overhead rope pull down 60x10,65x8,70x6
rear delts 10sx6,25sx10,30sx4,25sx6
lat raises 15sx10,20sx5,15sx10
 
5-11-07
12-12:30m
Legs

plate loaded squat press 200x6,2300x4(warmups), 360x10,380x8,420x6
leg ext 100x6,130x10,150x8,170x6
seated leg curl 50x10,70x8,90x6
2 unassisted pullups
 
5-14-07
12-12:40pm
i'm switching it up
chest/biceps

my chest was weak today, maybe because i did chest last Thur.
bench incline db 40sx6,50sx4,65sx10,70sx4,65sx6
hammer strength wide bench press 95x10,105x8,125x6
dips 8,8,5
wide pullups 2
bb preacher 50x10, db preacher 30sx8, bb preacher 70x6 (someone hid the 60lb bb)
cable xover curl w/ straight bar 50x10,60x8,80x6 followed with no rest, 30x10

5-15-07
12-12:30pm

15mins cardio, 6 of it HIIT, on the elliptical
 
5-16-07
11:50-12:40pm

pullups many sets of 1-2 reps to get to 24 reps, mix of wide grip (18) and parallel grip (6)
bbell rows 95x10,105x8x2
deadlift 105x5x3
cable row 130x10,140x8, 150x6
Overhead Cable Extensions 40x12x6, 30x12x2 pumped and burned

5-17-07
12-12:30pm

6mins HIIT on bike, 30s increments
 
5-18-07
12-1pm
bodyfat 19.5%
weight 195lbs

Legs/Shoulders

I'm moving biceps back to weds and triceps back to monday, my triceps are so sore from Weds, as well as my rear delts and my hams are slightly sore but I still pulled off 430lbs. I could barely walk afterwards and had little energy left.

plate loaded squat press 220x6,310x4(warmups), 380x10,400x8,430x6
kneeling single leg hamstring curl [each leg] 40x10x3
leg press 200x10x3
rear delts 10sx6, 10sx10x3
shoulder press 50sx10x10x6
lat raise 15sx8x3
db shrugs 50x6(warmup) 85x10,90x8,95x6, tweaked my back placing the dbs back
 
5-21-07
11:40-12:30pm
chest/tris

my wrist hurts from bending it too much from barbell rows last week, oy the tingling

I lowered incline bench to lowest setting, i can't lift as heavy

bench incline db 35sx6,55sx10,60sx8,65sx6
hammer strength bench press, 1 arm at a time 45x10,50x8,55x6
cable xover 50x10x3
Overhead Cable Extensions 40x10x8
5mins HIIT 30s shots
 
5-23-07
11:50-12:30pm

i'm wearing a wrist brace so i can't do much for 2-3 weeks cept legs, and cardio

back extensions station 105x6,150x10,170x8,170x6
45deg romain chair back extensions 10x3
17mins cardio (6 mins HIIT)
 
5-24-07
2 miles bike

5-25-07
11:30-12:30pm

plate loaded squat press 200x6,300x4,390x10,410x8,430x6
kneeling single leg curl 50x10x2,60x6
leg press 200x10x3
rear delt lates 10sx10x4
 
People I see once in awhile are saying I look leaner.

5-26-07
2.5miles biking, various speeds

5-29-07
weight 195

chest/tris

Trying out a new chest routine, basically 10x3 on 45deg/20or30deg/flat bench then xover to finish em off, my chest was burning

bench incline 45deg db 35sx6x4(warmup) 50sx10x3
bench incline ~30deg(as low as it goes) db 50sx8x6x6
bench flat db 50sx8x8x7.5 (my arms gave out on the 8th rep)
cable xover 45x10,40x10x2
Overhead Cable Extensions 30x12x8
 
5-30-07
11:40-12:30pm

I hate doing back to back what that's what happens around the holidays.
I'm replacing barbell rows with deadlifts for now. My back was super pumped.

wide grip pull-ups 24 total 10x2,1x1x2
cable row (single handed handles) 130x10,140x8,150x6
deadlift 135x6x3
bbell curls 30x12,50x8x2,50x6x2
dbell hammer curls 25sx4x1 (failure)
the veins were popping out on my forearms
db shrugs 80sx10,85sx8,50x10(2s pauses)

9pm
jump roped for a few minutes
 
5-31-07
9pm
jump rope ~5 mins

6-1-07
11:40-12:30pm
legs/shoulders

My shoulders are still dead from tues/weds so i kept em light today.
I think my legs are stronger from doing deadlifts.
My coworker joined me today, I gave him some back and bicep exercises to do, I wonder why he's sore :)

plate loaded squat press 230x6,270x4,410x10,430x8,450x6
kneeling single leg curl 50x10,50x9,50x6
leg press 200x10x3
rear delt lates 10sx8,20sx10,25sx6x2
lat raises 15sx10,20sx6,15sx8
front raises 15sx4x2
 
6-4-07
12-12:45pm

weight ~197

chest/tris

bench incline ~30deg(as low as it goes) db 35sx6,4 55sx10,60sx8,65sx6
bench inclne db flys 35sx10x3, burn baby burn
bench flat db 45sx10x8x8
seated (no back) db tricep extension 40x12x4
cable pushdown 30x12x2
cable pushdown single grip (right arm) 15x6x2, my left arm is slighty larger then my left (I'm right handed)
chest stretching on cable xover
 
6-5-07
20mins cardio (5 mins HIIT)

6-6-07
8:40pm
3 miles on bike

6-7-07
11:40-12:30pm

wide grip pull ups 19, mostly sets of 2 reps at a time, a few hanging to stretch
chin-ups 2 sets of 2
close grip chin-ups 2
total: 25
deadlift bbell 135x6x3 - still taking it ez working on form
bent over db rows - 25sx10,35sx8,45sx6 - easier on my wrists then a bbell
cable row low - 130x8,6,6 - squeezed the blades in good
db shrugs 50x6,70x10x3
incline db curls 15sx12x3,15sx10x1,15sx8x3 - getting em pumped
seated rear delt bentover db 15sx6x3, 2 supersets with seated lat raise 15sx6x2, set of lat raises by themselves, 15sx6
arnold db press 15s10x3
 
6-8-07
11:40-12:30
weight 195

legs

I did some real squats today, I went light as my hams are sore from deadlifts yesterday and to see how my back handles squatting. I wasn't used to holding the bar in a squat.

squats barx6,135x10,155x8,175x3(i didn't feel comfortable how I had the bar on top.
leg press 200x10x3
seated leg curl 90x10,105x8,120x6
12 mins lite cardio on the bike, watching paris go back to jail
 
6-12-07
11:40-12:20pm

33mins cardio (5 mins HIIT) on bike at gym

9pm
3 miles riding the bike outside in some great weather, finally!
 
6-13-07
11:40-12:30

rack pulls 45(bar)x6,135x10,225x8,245x6
pullups many sets of 1-2 to get to 20
close grip chinups 1x2
chinups 1x2
cable low row 150x6,140x6,100x10(slow and focused)
db shrugs 50x9,85sx10
bb shrugs 195x8,205x6
1 arm preachers (l) 25x10x2,25x6 (r) 25x10x2,25x8
cable xover curl 50x10x1,50x6x2

9pm
2.5 miles bike (20mins)
 
6-15-07
11:40-12:40pm

plate loaded squat press 200x6,270x4,410x10,430x8,450x6
kneeling plate ham curls 50x10,x8,x6
lunges db 30sx10,35x5
leg press 90x10x2 very slow
rear delts, plate loaded 15x6,20x4,25x10,30x8,35x6
lat raises 15sx10, 15sx5 with half reps between, 25sx4x2
Arnold press slight incline 40sx10x3
close grip chin-ups 2,2
 
6-16-07
9pm
3miles bike

6-17-07
9pm
3miles bike

6-18-07
11:40-12:30pm
weight 197

chest/tris
bench incline ~20-30deg(as low as it goes) db 35sx6,50sx4,60sx10,65sx8,70sx5
bench flat db flys 40sx10, 1xsqueeze push, 40sx8, 1xsq push, 40sx8, 1xsq push
bench flat db sq press 40x6
hammer strength decline 90sx10,90sx8,2
overhead cable extensions 60x6,55x6,40x10
right arm cable pull down 20x6x3
close grip chinups 2,2
5mins HIIT on elip

6-19-07
9pm
3.6miles bike
 
6-20-07
12-1pm
wt: 196

pullups many sets of 2 to get to 16
close grip chinups 1x2x3
chinups 1x2
bentover db row 35sx6,50sx10,50sx8,50sx6
db shrugs 50sx6,85sx10,90sx8
bb shrugs 225x6
rack pull 225x6x3
1 arm preachers 25x10,30x8,30x6
cable xover curl 45x10,45x6x2 super pumped after!!!
 
6-21-07
9pm
3.6miles bike

6-22-07
12-12:40pm
wt 195

The bike riding at night is helping me cut down

rear delts, plate loaded 15x6,20x4,25x10,30x8,35x4
seated db lat raises 15sx10,20sx8,25sx4,20sx6
seated db press 35sx10,40sx8,45sx6
plate loaded squat press 225x6,360x4,430x10,450x8,470x6
seated ham curls 90x10,100x8,100x6
finger hangs on pullup bar, 10s x 3
2 close grip chinups, slow negs

6-23-07
9pm
3 miles bike
 
6-25-07
11:40-12:20pm
weight 196

chest/tris
bench incline ~20-30deg(as low as it goes) db 35sx6,50sx4,60sx10,65sx8,70sx5
bench flat db flys 40sx8, 2xsqueeze push, 40sx8, 2xsq push, 40sx8, 1xsq push
bench flat db sq press 40sx8
hammer strength decline 90sx8x2,110x6
overhead cable extensions 50x10,60x8,70x3,50x4
right arm cable pull down 20x6x3
10s finger hangx2,10s hang to 1 pullup, 10s hang
2 slow close grip chinups

close grip chinups 2,2

9:40pm
3.6 miles bike riding
 
6-26-07
12-12:40pm

42mins on gym bike ~12miles


6-27-07
11:50-12:40pm
wt 194.5

my lower back felt off so i kept some weights light today

pullups many sets of 2 to get to 13
close grip chinups 1x3,1x2
chinups 1x2x2
opposite grip chinups 1x2
cable low row 120x10,130x8,140x6
rack pulls 45x6,135x10,155x10x2
bb shrugs 205x10,225x8,235x6
1 arm preacher (l) 25x10,30x8,30x6
1 arm preacher (r) 25x12,30x10,30x8
cable xover (double pulley) left hand curl 35x10,40x8,45x5
cable xover (double pulley) right hand curl 35x12,40x10,45x5
10s finger hangs x4, 10s finger hangs to pullup x 1

arms were mega pumped again :)

6-28-07
8:30pm

5 miles bike riding
 
6-29-07
11:40-12:30

seated rear delts, db 15sx6,20sx4,20sx10,25sx6,20sx6
seated db lat raises 20sx8,8,8,15sx4(1/2 reps btw)
seated db press (no support)30sx10
seated db press (support) 35sx8,40sx10
front raise db 20sx4
plate loaded squat press 225x6,360x4,450x8,8,6 slow
seated ham curls 70x10,90x8,110x5
finger hangs on pullup bar 15sx1,10sx1x2,10sx1 to pullup x 2
 
6-29-07
9pm
3miles bike

6-30-07
9pm
3miles bike

7-2-07
11:40-12:30pm

bench incline ~20-30deg(as low as it goes) db 35sx6,45sx4,60sx10,65sx8,70sx6 <-finally
bench incline flys 35sx8x3
bench incline sq press 35sx8x3
hammer strength press 118sx6,98x6x2
v bar pulldown 45x10,55x8,65x6
right arm cable pull down 20x6x3
15s finger hang x2,10s hang to 1 pullupx2

9pm
4.2miles bike
 
7-5-07

I missed the gym due to the holiday, family matters :)
My deadlift is weak, I think my hammies are lagging...

deadlift 135x6,185x6,205x6,205x5
bb shrugs 135x6,185x10,205x8,235x6
cable low row 130x10,140x8,150x6
pullups 4 sets of 2, 2 sets of 1 (10)
close grip chinups sets of 2 x 5 (10)
chinups sets of 2 x 2 (4)
10s finger hang/knee up x 2, 10s finger hang/knee up to pullup
1 arm preachers (l) 30x10,35x8,40x6
1 arm preachers (r) 30x12,35x10,40x8
cable xover curl 50x10,7,6

8pm
6 miles riding
 
7-6-07
11:40-12:30

seated rear delts, plate loaded 10sx6,15sx4,20sx10,25sx8,30sx6
db lat raises 15sx5(1/2 btw)x2,20sx6,15sx10
db front raise 20sx5,25sx6,20sx8
seated db press (support) 40sx10,45sx8x2
squats 95x10,115x8,135x10
leg raises 90x10x2,100x8
finger hangs/knee ups on pullup bar 10s to 1 pullup x 3

8:30pm
3.6miles riding

7-7-07
9pm
4.2miles biking

7-8-07
9pm
3miles biking
 
7-9-07
11:40-12:30pm
wt: ~194

chest/tris
bench flat db press 35sx6,45sx4,60sx10,65sx8,70sx6
bench flat db flys 40sx8,6,8
bench incline db press 40sx8x3
bench incline db sq press 40sx8x3
overhead cable extensions 40x12,50x10,60x8
right arm cable pull down 20x8,6x2
left arm cable pull down 20x6
10s finger hang/knee up to pullup x2,10s hang/knee up to 1 chinup

9pm
6 miles bike
 
7-10-07
9pm
6 miles bike

7-11-07
11:40-12:30pm
wt 194
pullups 1 set of 4, 6 sets of 2, (16)
close grip chinups sets of 2 x 2 (4)
chinups sets of 2 x 2 (4)
rack pulls 135x6,6,185x10,205x8,225x6
bb shrugs ,225x10,235x6,6
cable low row 140x10,150x8,160x6
1 arm preachers (l) 30x10,35x8,40x6
1 arm preachers (r) 30x12,35x10,40x6
cable xover curl 50x10,5 w/ slow negs,5 w/ slow negs
10s finger hang/knee up to pullup, 10s finger hang/knee up x 2
 
7-12-07
9pm

6.1miles bike

7-13-07
11:45-12:30pm
wt 193.5

squats 90x6,135x10,155x8,175x6
leg lunges db 60x10,70x8,70x4
seated rear delts db, 10sx6,15sx10,20sx8,20sx6,15sx8
db lat raises 15sx10,20sx8,20sx6,15sx8
seated db press (support) 40sx10,8,8
db front raise 15sx8
finger hangs/knee ups on pullup bar 10s to 1 pullup
finger hangs/knee ups on pullup bar 15s to 1 pullup x 2

7-14-07
9pm
5.6 miles bike

7-15-07
6.4 miles bikes
 
7-16-07
11:40-12:30pm

bench incline db press 35sx6,45sx4,60sx10,65sx8,70sx4
bench flat db flys 40sx8,8,6
bench flat db sq press 40sx6x3
overhead cable extensions 50x10,60x8,70x6
right arm cable pull down 20x6x3
left arm cable pull down 20x6
10s finger hang/knee up to pullup x3

9pm
6.7 miles bike
13.4mph avg, 22 max

7-17-07
8:20pm
7.14 miles bike
14.1mph avg
 
7-18-07
11:40-12:30pm
wt 193.5

pullups 4,3,3,3,3,3 (19)
close grip chinups sets of 2 x 2 (4)
chinups sets of 2 x 2 (2)
rack pulls 135x6,185x4,225x10,245x8,6
cable low row 140x10,150x8,160x6
1 arm preachers (l) 30x10,35x8,40x6
1 arm preachers (r) 30x12,35x10,40x8
seated db bicup curls 25sx6,6,8
bb shrugs 225x8,8,6

9pm
7.19 miles biking
14.4mph avg

7-19-07
9pm
7.33 miles biking
13.3mph avg
 
7-20-07
11:45-12:30pm
wt 193

squats 65x6,95x4,135x10,155x8,175x6
leg lunges db 60x10,70x8,70x4
seated rear delts db, 10sx6,15sx10,20sx8,20sx6,15sx8
db lat raises 15sx10,20sx8,20sx6,15sx8
cable high row 40x10,60x10x2
seated bent over rear delt db raises 15sx10,10,8,3(w/ 1/2 reps btw)
seated lat raise db 15sx10x3,8
seated db press (support) 40sx10,10,10
finger hangs/knee ups on pullup bar 10s to 1 pullup x 3

9pm
7.69 miles bike

7-21-07
3 miles bike

7-22-07
3.4 miles bike
 
7-23-07
11:40-12:30pm

bench incline db press 35sx6,45sx4,60sx10,65sx8,70sx4
bench flat db flys 35sx8x3
bench flat db press 35sx10,8,8
bench flat db sq press 35sx8x3
overhead cable extensions 50x10,60x8,70x6
right arm cable pull down 20x8,6,6
left arm cable pull down 20x6
10s finger hang/knee up to pullup x3

9pm
6miles bike

7-24
9pm
7.345 miles
14.3 avg
23.4 max
 
7-25-07
11:45-12:35pm
wt 193

pullups 5,5,3,3,3 (19)
close grip chinups set of 3
chinups set of 2
rack pulls 135x6,6,225x10,8,245x6
bbell shrugs 225x8,8,6
cable low row 140x10,150x8,160x6
1 arm preachers (l) 25x10,30x8,35x6
1 arm preachers (r) 25x12,30x10,35x8
db curls 40x3
dual cable xover (l)20x8x3,(r)25x8x3

7/26/07
9:30-10am
5 miles bike
~14mpg avg

I took the bike on the open road, i hate stop lights
 
7-27-07
11:30-12

squats 95x6,105x4,135x10,155x8,175x6
leg press 180x10,200x8,220x6
seated rear delts db, 15sx10,20sx8,15sx8
db lat raises 15sx10,20sx8,15sx8
front db raises 20sx8
seated db press (support) 25sx12x3
finger hangs/knee ups on pullup bar 10s to 1 pullup x 3

9pm
3.4 miles bike

7-28-07
7.7 miles bike

7-29-07
3.2 miles bike
 
7-30-07
12:00-12:40pm

bench incline db press 35sx6,6,60sx10,65sx8,70sx6 finallly
bench incline db flys 35sx10,8,6
bench flat db sq press 35sx5,6
cable xover 60sx10,50sx8,6
V handle cable pulldown 50x10,60x8,70x6
right arm cable pull down 20x6x3
10s finger hang/knee up to pullup x3

9pm
4.27miles bike
12.8avg

7-31-07
12-1pm
yoga
 
8-1-07
11:40-12:30pm

pullups 5,5,3,3,3 (19)
close grip chinups 2 sets of 3 (6)
chinups 1
rack pulls 95x6,135x4,225x10,245x8,265x6
cable low row 150x10,160x8,170x6
1 arm preachers (l) 30x10,35x8,40x6
1 arm preachers (r) 30x12,35x10,40x8
dual cable xover (l)27.5x8x3,(r)30x8x3

9:30pm
3.33miles bike
14.5avg
19.1 max
 
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