Monday, October 31, 2005
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
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
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
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
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
Monday - Chest (225 day)
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
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
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
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!
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.