Monday, October 31, 2005

Happy Halloween - Ghost of a workout today

My legs were in such a bad state over the weekend that I had to put heat pads on them. I will never neglect my legs again this bad. This weekend I also screwed up my right thumb by wrestling with Jacob with the lights out (except for the black lights) and as I blocked a kick he gave it hit my thumb alone and bent it back out of joint. It hurt like hell, but didn't require any readjustment. Then today in between sets I bent over to pick up a barbell collar and didn't see this broken radio antennae sticking up which poked me in the face just an inch from my eye. It barely drew blood but scared the crap out of me cause I didn't see it and realized I could have just blinded my left eye. So with that said, I had a barely existant chest workout. Here it is:

Incline Bench - 4 sets of 12 x 135 (slow), 8 x 185, 8 x 185, 8 x 205
Flat Bench - 4 sets of 6 x 275, 8 x 275 (2 blocks), 8 x 275 (4 blocks), 8 x 315 (6 blocks)

My thumb was bugging me a little and I'm hoping it heals quickly. I'm only working 7 hours today so I can get back in time for Cathi to run before we get the kids ready for Halloween.

Friday, October 28, 2005

October 28th, 2005 - Legs in a bad state

Yesterday's lift was more than I should have done. I am extremely stiff and in pain. I stopped by the Bountiful Bubble on the way home and did a monster Arms workout:

Preacher Curl Machine - 4 sets of 12 - 8 x 80-120
Standing Preacher Curls - 4 sets of 12 - 8 x 75 - 95
Dips - 4 sets of 12 x 0 add-on, 10 x 35 additional weight, 8 x 45 additional weight, 8 x 50 additional weight
Cross Face Dumbell Tricep Extensions - 4 sets of 8 x 35
Wrist Curls - 4 sets of 8 x 35 - 50
One Arm Reverse Curls - 4 sets of 8 x 40
Incline Bench Dumbell Curls - 4 sets of 8 x 45
French Presses - 4 sets of 8 x 115
Standing Reverse Curls - 4 sets of 8 x 75

Total time: 90 minutes.

This was an awesome workout! I felt really good and enjoyed the different setting to really push me out of my rut. About 3 hours after the workout, my right tricep was experiencing some painless, and frequent twitches which caused my entire back arm to move. It was kind of entertaining. Cathi could see it from across the room. Hopefully my arms will experience the level of pain that my legs feel from the measly three exercise workout yesterday.

Thursday, October 27, 2005

Legs - October 27th, 2005

Squats - 12 x 185, 8 x 225, 3 x 275, 8 x 135 (Using chair)
Leg Presses 4 sets of 10 - 12 x (Stack - 4 to Stack)
Seated Quad Extensions 4 sets of 10 x 135

I know my legs are going to be dead tomorrow. They are jello right now. I really need to make legs a priority because they are by far my weakest link. I am planning to stop by the Bountiful Bubble on the way home and do an hour of arms to get tomorrow's workout a boost. I want my Biceps to be sore!

Wednesday, October 26, 2005

Shoulders, Neck and Back - Oct 26, 2005

Alternating Front/Back Military Press - 4 sets of 10x95, 10x95, 10x105, 10x115
Upright Rows - 4 sets of 8x95, 8x115, 8x115, 8x115
Bent Over Barbell Rows - 4 sets of 8x125, 6x165, 6x165, 6x165
Dumbell Shrugs - 4 sets of 8x55
Dumbell Lateral Raises - 4 sets of 8x30

Today's workout was very good. Yesterday I had a huge knot underneath my right shoulder blade so I took the day off. I sat in the hottub for a half hour and it felt alot better today. Did 35 minutes of Recumbent biking last night. Tonight the kids have a halloween party so that will be a blast. I will do 40 minutes of biking tonight. Tomorrow I'm hoping to do legs.

Monday, October 24, 2005

365 Pound Bench Press - New PR

October 24, 2005 - Chest

Today I didn't really plan on doing a max. I put on the bench shirt planning to do a normal workout, but as I kept putting on more weight I figured, what the heck! Then I continued with a little more to call it a chest workout. Here's what I did:


2 x 275

1 x 315

1 x 340

At this point I figured I better get a spotter, so I called Brendon and Christian and neither were at their desk, so I caught TJ on the way up to find Brendon. He mentioned a while ago that he used to lift so I figured he could give me a spot. I then put up the max:

1 x 365

It went up without much struggle at all. Actually about 10 minutes afterwards I was kicking myself for not at least attempting 375. I'll save that for the end of November (and if that goes easy I'll go for 385).

I finished up the workout with:

5 x 10 x 245 flat bench

3 x 40 incline dumbell flys

I'm very excited about this new PR and am eager for the next attempt in four weeks!

Monday, October 17, 2005

Third week of October 2005

Monday - Chest (225 day)

Flat Bench

2 x 12 x 225,

2 x 10 x 225,

2 x 8 x 225,

2 x 6 x 225,

2 x 4 x 225,

2 x 2 x 225,

2 x 2 x 225 (Extra wide grip)

Good workout, got some good burns. It's getting old not having air conditioning in the workout room. The air is getting really stale in there.

Wednesday - Cardio

I did 35 minutes of elliptical trainer (300 Calories). I want to get down to 220 and think I'll need to start doing some cardio. It was a good workout and the tunes saved me. Tomorrow I'll lift triceps and I have Friday off for UEA. We will go up to the cabin.

Friday, October 14, 2005

10/14 workout

Shoulders today!

Military Press - 4 x 8 x 115
One Arm Cable Rows - 4 x 8 x 60
Machine Military Press - 4 x 8 x 130
Machine Pullups - 4 x 8
Dumbell Front Raises - 2 x 10 x 25, 2 x 6 x 30
Arnold Presses - 4 x 8 x 30

During the Arnold Presses I felt tightness in the back of my shoulder. Not typical strain, but tightness that made me realize I had done enough today and that I am going to be sore tomorrow. I gained about 8 pounds during the Tahoe trip I guess cause I'm back up to just under 240. I looked into Recumbent exercise bikes and man they are expensive! The cheapest I could find was about $800. I'll look in the classifieds in the local paper. Today's workout was pretty good considering I was feeling less than motivated.

Thursday, October 13, 2005

Back to everyday life

Today I still wanted to do shoulders but chest is still to sore. So I did a wimpy legs workout:

Hamstring Curls: 4x8x 45 - 70
Quad Extensions: 4x8x 70 - 150
Leg Press: 3 x 150 - 300

Not in the mood for legs, I went to Ed's and got a single cable handle for tomorrow's shoulders workout. Getting back to everyday life is always a little depressing when coming back from a sweet vacation. Cathi and I had a wonderful time!

Tuesday, October 11, 2005

Day Two at Tahoe

Today I lifted biceps even though I was planning on upper back and shoulders. However my chest is so sore, I went with Biceps because lifting shoulders does affect chest.

Standing Preacher Curls: 12/75, 8/100, 8/100, 8/100
Standing Alternating Dumbell Curls: 8/45, 8/40, 8/40, 8/40
Machine Preacher Curls: 8/130, 8/115, 8/115, 8/115
Standing One Arm Reverse Cable Curls: 15/20, 12/35, 8/45, 8/45
Standing Reverse Preacher Curls: 8/75, 8/75, 8/75, 8/75
Concentration Curls: 8/35, 8/35, 8/35, 6/50
Dumbell Wrist Curls: 8/35, 8/35, 8/35, 8/35
Standing Cable Curls: 8/80, 8/90, 8/100, 6/120

Today was even better than yesterday! A little more crowded, but that made the motivation even greater. This is making me wonder if I should get a membership back home!

Lifting at South Lake Tahoe

Cathi and I are at Stardust Lodge at South Lake Tahoe. The weight room is very wimpy so I went to Kahle Community Center to lift and boy was that a great experience!

Yesterday I lifted Bench and here was the workout:

Flat Bench: 15/225, 8/255, 8/255, 8/255
Incline Bench: 12/135, 8/185, 8/185, 6/205
Decline Dumbell Press: 12/65, 10/70, 10/75, 10/80>
Dumbell Flys: 10/35, 10/40, 10/40, 10/45
Machine Flys: 10/80, 12/120, 10/160, 8/200

I was very pleased with the workout. I mostly enjoyed the mirrors, the strange motivation to lift harder with someone else in the room. I was feeling very good about my lifts and know I'm going to be dead sore tomorrow.

Friday, October 07, 2005

Finally moving to real blog format

Today I decided to adopt a better format for displaying my lifting information. I'm not going to bother posting my previous stuff, so if you want to check those out you have to go to this link.