Week 2 November, 2005

Friday, November 11, 2005 - Arms

Dips - 4 sets of 12 x 240 (full body weight), 3 x 8 x (240 + 35)
Alternating Dumbell Curls - 4 sets of 10 x 40, 3 x 8 x 45
French Presses - 4 sets of 8 x 95, 3 x 8 x 115
Preacher Curls - 4 sets of 8 x 95, 8 x 100, 8 x 105, 6 x 115

Tonight Cathi and I are going on a date, I'm going to try talking her into going to the Bubble on the way to SLC and workout with me for a little bit instead of going out to eat to a fancy restaurant and then we can eat healthy afterwards. We'll see how that plan goes. I have to give a 15 minute talk in church on Sunday and I haven't done that in about 13 years so I'm kind of nervous although I'm prepared and researched the topic (Obedience). It made me realize that I have a long way to go before I'm the kind of person I want to be spiritually, but I'm still working on it. We all know that nobody's perfect and as long as we don't pretend to be and help each other out then we heading the right direction.

Thursday, November 10, 2005 - Legs

Today I left work at noon to let Cathi go run an errand that couldn't be postponed. Poor Isaac and Samuel have bad colds and don't feel well at all. I just held them while we watched TV. I caught myself dozing off here and there. When Cathi got back we did our normal evening routine early and went to Austin's Pack meeting. After the Pack Meeting it was about 8:00 and decided to go to Gold's Gym in Layton rather than the bubble. It cost me $10, but worth it cause the equipment was better and it was much closer. However considering I didn't want to do a massive leg workout and get cippled it almost wasn't worth the money. Here is what I did:

Leg press - 5 sets of 12 x 135, 8 x 225, 8 x 315, 8 x 405, 6 x 495
Calf Raises - 5 sets of 8 x 90
Quad Extension Machine - 4 sets of 8 x 120, 3 x 8 x 150
Hamstring Curls Machine - 4 sets of 8 x 120

At this point it was only about 45 minutes into the workout and I didn't want to overdo it, but at the same time didn't want to spend $10 for just 45 minutes so I did some upper back:

Seated Machine Rows: 4 sets of 12 x 150, 8 x 170, 2 x 6 x 190
Bent Over Barbell Rows: 4 sets of 3 x 8 x 135, 1 x 12 x 90

Wednesday, November 9, 2005 - Shoulders

Close Grip Cable Pulldowns - 4 x 8 x 160
Military Press - 4 x 8 x 135
Standing Dumbell Rows - 4 x 6 x 135
Pull-up and Arnold Press Superset: 4 sets of 8 pullups minus about 60 pounds using pull up machine (I know I'm fat, but I'm also on a diet and losing a little) supersets with 4 x 8 x 35, 40, 45, 50.

Total time: 1:00 - I felt OK about this workout. I'm really surprised that I'm not evey tight or sore at all in my chest from yesterday's workout. I would have thought that the workout would have made me sore for sure. This week when I go to the Bubble I think I'll work legs since my squat and Deadlift are so wimpy compared to my bench.

Tuesday, November 8, 2005 - John McDonald's nothing but bench workout

Flat Bench: 8x185 (.507), 7x200 (.548), 6x220 (.603), 5x235 (.644), 4x255 (.699), all 2:00 rest 2x3x270 (.74), 2x2x290 (.795), 1x310 (.85), 1x340 (.932), all 3:00 rest
1x345 (.945), 5:00 rest
1x340 (.932), 3x310 (.85), 4x290 (.795), 5x270 (.74), 6x255 (.699), 8x235 (.644), 9x220 (.603), 10x200 (.548), 10x185 (.507) all 3:00 rest
Total expected time: @1:05

I did the workout above just as expected (Except I didn't have a watch so I guessed at the rest and ended up taking 1:20. I also put on the Bench shirt at the One Rep 310 and took it off at the 255 on the way down. It sure gets scary putting up that kind of weight with no one in the room to help in case I get stuck. I really need a partner on bench days! Thanks to John McDonald for his post which I copied for this workout. It was awesome and I was very pleased with the routine. Wouldn't want to do it more than once every couple months though.

Monday, November 7, 2005 -

Lower Back Workout (and Deadlift PR attempt)

Deadlifts - 2 x 225, 1 x 315, 1 x 335 (Failed on this attempt)
Finished up with: 12 x 135, 8 x 185, 6 x 225, 4 x 275 (successfully completed all these)

In between sets I did 10 reps of leg curls using the tower for hitting my abs. I ended up doing probably over 10 sets.

After deadlifts I wanted to hit more lower back so I did:

Seated Cable Rows (Lower back only) - Seated to laying on my back (Like Goodmornings)
8 x 130, 8 x 160, 8 x 180, 8 x 200

Then did 1 minute of jump roping (I know I'm wimpy), but I'm aweful with hard surfaces and the cement floor was not fun jumping on. It was just a fair workout and I was very slightly satisfied. After doing two sets of chest last week, I wasn't about to do chest today. Maybe tomorrow I'll do Upper Back/Shoulders and Neck and then do chest on Wednesday.