Friday, March 30, 2007


Today I didn't want to mess my shoulders up again, but wanted something a little more heavy. Put in the "spotter" hooks a little too high. It was just above my chest so it was touching the spot instead of my chest which was annoying.

Bench: 8 x 225, 1 x 315 (shirted), 4 x 315 (shirted), 2 x 335 (shirted), 3 x 335 (shirted), 12 x 225 (3 x 2 high and 3 x 2 low alternating), 12 x 225 pinky inside ring, 12 x 135 slow
Cable Press Machine (Outside part of press only): 50 x 60, 25 x 120, 13 x 240
Inside half: 13 x 240, 25 x 120, 50 x 60
DB Flys: 4 x 8 x 45

Here is a sample video.

Felt OK about this workout, but wish I could have another 30 minutes or so. Only can do so much during lunch.

Wednesday, March 28, 2007

Upper back workout

My forearm is sore still from Monday's Biceps workout. According to this page it is the Pronator Teres Muscle to be specific. It is sore in the muscle on the inside of my forearm just as it comes from the tendon from the inside of my elbow. It doesn't hurt, its a good sore.

Today's workout went better than expected. I went in late, without a real plan and didn't have a whole lot of motivation.

Deadlifts: 5 x 225, 4 x 275, 4 x 315, 3 x 335, 1 x 355
Crunches: 6 x 50
Bent Over DB Rows: 5 x 8 x 65

Here is a video sample.

Monday, March 26, 2007

Decent Biceps burn

Today I was lacking motivation, but did manage to get my lazy butt into the gym. I did light/high reps biceps:

Armblaster Curls: 5 x 12 x 75
Preacher Curls: 5 x 12 x 75
Alternating DB Curls: 5 x 12 x 35

Thursday, March 22, 2007

Heavy Bench with Blocks

Need to take my six block and turn it into three. Four blocks is too much and two is not enough. Got an email from Critical Bench that discusses the difference between what I call "White meat" and "Dark meat". Need more white meat in the chest. Don't care about appearance, just strength. I wouldn't really consider myself a powerlifter. Kind of a mix between strength and looks. Would like better slow twitch in biceps and fast twitch in chest. Anyhow here is today's workout:

Bench (4 blocks): 8 x 225, 5 x 275, 4 x 315, 4 x 335, 4 x 355
Incline DB Press: 10 x 65, 10 x 65 (with chains), 15 x 65
DB Flys: 3 x 4 x 65
Captains Chairs: 7 x 15

Need heavier DB's. 65 is as heavy as we have. Too light for doing low reps. Too cheap to buy heavier ones. Need to check out the new Rec center in Bountiful.

Here is a sample of today's lifts.

Wednesday, March 21, 2007


Today I wanted to do some heavy sets of dead, but didn't feel my form was good enough so I went lighter and tried to focus on form.

Deadlifts: 6 x 276, 3 x 315, 9 x 225, 10 x 135
Seated Cable Pulls: 8 x 170, 3 x 8 x 200
Front Cable Pulldowns: 8 x 120, 8 x 160, 2 x 8 x 170

Here is a sample of today's workout.

Played Table Tennis afterwards for a few minutes. Played pretty well.

Tuesday, March 20, 2007

Fairly good table tennis day at lunch

This morning I got up at 4:40 am so I didn't plan on lifting cause last Tuesday when I got up early and then tried to lift it wasn't great. I plan on lifting at the very least MWF but preferrably MWTHF. Today I played table tennis. I lost twice to Gyan(@6W/2L) and three times to Bala(3W/3L). My problem with the majority of shots that I missed was that I hit too early. Same mistake that Austin often makes. Need to wait for the ball to come to me. If the ball is too high, I need to scoot back and hit it at the lower end of the arch and where it's closer to my natural swing. Looking forward to this Friday.

Tomorrow Deads and Back.

Monday, March 19, 2007


Today I had good motivation so I had a good workout:

Lateral Raises: 8 x 40, 6 x 45, 4 x 50, 4 x 55, 2 x 60
Crunches: 10 x 25
Overhead Presses: 4 x 8 x 135
Upright Rows: 10 x 95, 8 x 115, 8 x 125, 6 x 135
Pull Ups: 2 x 3 x bw
Stretching: 2 minutes
Jason Paris' Overhead One-arm Press: 2 x 8 x 45

The Overhead Presses (not the correct name) are done by alternating between in front and behind the neck for each repetition and you lift up enough to clear the head. I saw these on Kris' Behind the Bar blog (which is down now). I was researching what the proper name of that exercise is when I found this interesting article. No wonder I had that shoulder injury a long time ago when I was doing bench press. I should have read this article a while ago! He makes several good points about how to aboid injuries by doing these exercises right!

I was relieved to see the correct description of Lateral Raises. When I do them in the mirror, I'm afraid I'm not doing them right when I bend my elbows, but that appears to be the correct way. I must admit though that I did too much weight today as I cheated quite a bit and used momentum on a few sets.

Today was a great workout considering the lack of motivation and strength lately. Goal is to do Deads/Back on Wednesday.

Tuesday, March 13, 2007


Bench: 4 x 8 x 225
Bench with Chains: 2 x 8 x 255 (w @ 30 pounds of chains)
Crunches: 2 x 25
4 count Flutter Kicks: 2 x 25

I had planned on much more, but I started on some Stump Hanging Presses and the weight (@295) was way too heavy and I wasn't feeling very motivated so I stopped. Got up this morning at 4:50 and didn't have much energy at all. Need to have Tuesdays as an off day if I continue to get up on Tuesdays this early.

Monday, March 12, 2007

Deadlift Week 2

Fashioned after Jon's Deadlift Week 2 workout:

Deadlifts: 5 x 10 x 225
Bent over Rows: 5 x 5 x 160
Hammer Grip Rope Cable Pulldowns: 8 x 60, 8 x 70, 8 x 80
DB Lateral Raises: 8 x 40, 6 x 45, 6 x 50
Captain's Chairs: 5 x 10
Crunches: 5 x 50

Was getting light headed after each of the Deadlift sets. I was making sure to breathe each rep, maybe I was breathing too much and hyperventilating. Wasn't fun getting dizzy. Ab work felt good - burn. Didn't plan on Lateral Raises, but was feeling good at the end.

Thursday, March 08, 2007

Week 1 Legs

Light Squats: 8 x 135, 155, 185
Cable Leg Press: 20 x 140, 2 x 8 x 220

I knew this would be all it would take to make me sore so I quit there. Legs have been grossly neglected. Hoping to change that.

Tuesday, March 06, 2007

Mirroring Jon's Bench 1 w/ near beheading

Today I tried to do everything Jon did in his Bench 1 workout:

Bench: 5 x 5 x 265
4 Board: 5 x 275 (nearly lost my head here), 5 x 295 (only have 2,4,6 boards)
Incline: 4 x 215, 2 x 8 x 175
DB Press: 6 x 65, 2 x 8 x 65 (+ 25 DB hanging)
Abs: 7 x 25 crunches

The fives of 265 were tough. My Rhomboid's are sore (had to look that up) from yesterday's pulling.

What happened though today that has never happened to me before which completely freaked me out is that I nearly took my head off with a careless attitude with the weight. On the first set of 4 boards the five @ 275 was easy (thanks to the four boards) and when I went to rack the weight I hooked the left side and didn't on the right and the right side started to come down on me. The bar was above my board so it was coming down fast and would have missed the boards. My adrenaline kicked in like lightning I think and I was able to stop the weight and then take it back up. It only came down about halfway. Scared the crud out of me. I've got to be more respectful of the weight and take the racking seriously! Al qaeda could have posted a link to my blog had I taken video of my own beheading!

I totally respect Jon for his Inclines. I wasn't able to get the 215's. I moved the weight down to 175 and did 8 instead. I also do not have 85# DB in the Tomax gym so I strapped the 65 and the 25 DB's together with some old knee wraps which made it so that at full extension on the press the 25 barely came off the ground.

Good workout today.

Monday, March 05, 2007

First day back

I've noticed that my "self-image" has suffered as a result of not lifting the past few weeks. I thought that transitioning my priorities to table tennis would be a good move. It has helped my game I think to play more, but my confidence on the other hand has dropped as I haven't lifted at all. While I do enjoy table tennis, I think I need to keep lifting at the top of my extracurricular activities.

Today was my first day back and I knew it would be tough so I started out easy:

Deadlifts: 5 x 8 x 225
Captains Chairs: 5 x 10
Close Grip Cable Rows: 3 x 10 x 180
Crunches: 3 x 50

Motivation wasn't great today. My hands have definitely grown soft in the past three weeks. My hands took a beating today. Went and saw the Dr. last week and my suspected nasal infection turns out to be just hayfever. Congestion really is affecting my sleep when I can't breathe at all through my nose. I hope the Allegra prescription does the job!