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New Year... New Log: 3rd January 2012
Prologue: day 9 of acute Tonsilitis (day 7 of antibiotics: 1500mg amoxicillin/day) - Decided that I'm not training seriously until February (or, at least until antibiotics end). Been subsiding on 500-ish calories since this started, as swallowing was impossible...and vomiting an ever-present fear. Machine shoulder press: 4 plates x 20 reps 4 plates x 20 reps 5 plates x 10 reps 6 plates x 10 reps 8 plates x 10 reps Cable front raise: 3 sets: 2 plates: 12 reps ea set Laying incline lateral raise: 3 sets: 15 lb dumbbell: 8 reps ea arm, ea set Shrug circuit: Set 1: Barbell Behind-the-back Shrug: 135 lbs x 15 reps Dumbbells shrug: 70 lb dumbbells x 10 reps Machine shrug: 12 plates x 10 reps Set 2: Barbell Behind-the-back Shrug: 135 lbs x 10 reps Dumbbells shrug: 70 lb dumbbells x 10 reps Machine shrug: 12 plates x 10 reps Set 3: Barbell Behind-the-back Shrug: 135 lbs x 10 reps Dumbbells shrug: 70 lb dumbbells x 10 reps Machine shrug: 12 plates x 10 reps |
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5th January 2012
2nd workout of the year. Still sick (day 11 of tonsilitis). Low pulley row: 1/2 stack: 15 reps Stack x 12 reps Stack x 12 reps Lat pulldown 10 plates x 10 reps 12 plates x 10 reps (6 + assists) 12 plates x 10 reps (6 + assists) One-arm straight-arm pulldown: 2 sets: 2 plates x 6 reps ea arm V-bar pulldown 3 sets: 12 plates x 8 reps Chins: 3 sets: bodyweight: 4 reps ea Cable curl: 3 plates x 10 reps 4 plates x 10 reps 4 plates x 10 reps 4 plates x 10 reps One-arm dumbbell preacher curl: 3 sets: 25 lb dumbbells: 6 reps ea arm Concentration curls: 3 sets 25 lb dumbbells: 4 reps ea arm |
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7th January 2012
"Push" General warm-up: 3 rounds: Lateral raise: 10 lb dumbbells x 10 reps Front raise: 10 lb dumbbells x 10 reps Cable crossover: 5 kg x 12 reps 12.5 kg x 10 reps 15 kg x 10 reps Workout: Incline barbell press: 135lbs x 12 reps 185 lbs x 6 reps** 155 lbs x 6 reps** **slow negative, hold @max stretch Clean & press: 3 sets: 135 lbs x 4 reps Flat fly: 45 lb dumbbells x 8 reps 60 lb dumbbells x 6 reps 80 lb dumbbells x 6 reps Cleans: 3 sets: 185 lbs x 3 reps Bent lateral raise: 30 lb dumbbells x 12 reps 60 lb dumbbells x 6 reps 60 lb dumbbells x 6 reps Bench dips: 1 set: bodyweight: 15 reps** **aborted due to shoulder pain Barbell calf raise: 135 lbs x 30 reps 225 lbs x 20 reps 315 lbs x 10 reps 405 lbs x 6 reps Calf press: on leg press station 450 lbs x 10 reps 630 lbs x 10 reps 720 lbs x 10 reps 820 lbs x 8 reps 920 lbs x 6 reps (Wall-assisted) Handstand push-ups 3 sets: bodyweight: 6 reps ea Push-ups: 10 reps /end |
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10th jan 2012
Barbell standing Overhead press: Bar x 20 Bar x 20 Bar x 10 Set 1: 95 x 4 reps Set 2: 145 x 4 reps Set 3: 195 x 2 reps Set 4: 145 x 4 reps Set 5: 145 x 4 reps Set 6: 95 lbs x 12 reps Set 7: 95 lbs x 12 reps Set 8: 95 lbs x 12 reps Set 9: 95 lbs x 8 reps Set 10: 95 lbs x 8 reps |
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11th january 2012
Chins 2 sets: bodyweight x 8 reps ea Pull-ups: palms-facing grip (outside shoulder width) Set 1: bw x 8 reps Set 2: bw x 6 reps One-arm dumbbell row: 115 lb db x 6 reps ea 125 lb db x 5 reps ea Dumbbell pullover: 100 lb db x 8 reps 115 lb db x 6 reps V-bar pulldown: 12 plates x 6 reps 12 plates x 6 reps Cable curl: 4 plates x 10 reps 5 plates x 10 reps One-arm db preacher curl: 2 sets: 25 lb dumbbell: 6 reps ea arm Standing torso-angled cable row: 2 sets: 8 plates x 12 reps ea set Addendum: Stretching, headstands, L-sits, crab-backs |
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17th jan 2012
Day 23 of being ill, and not eating. No strength. Smith calf raise 105 lbs x 40 reps 105 lbs x 30 reps 105 lbs x 30 reps Leg press calf press: 3 sets: 360 lbs x 15 reps ea Barbell calf raise: 3 sets: 225 lbs x 10 reps ea Decline bench: Bare bar: 50 reps (warm-up) 3 sets: 115 lbs x 10 reps ea Low-incline bench: 5 sets: 115 lbs x 5 reps Cable crossover: 3 sets: 5 plates: 8 reps ea Note: weakness aside, there's pain in the left shoulder on decline and flat lifts. Almost none on low-incline |
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19th January 2012
Still recovering from illness. It's 7pm and I've only one small meal for the day. Bodyweight is very low Squat: 135lbs x 10 reps 225lbs x 10 reps 315lbs x 5 reps Leg press: 360 lbs x 30 reps 450 lbs x 20 reps 630 lbs x 20 reps Barbell Reverse lunge: 3 sets: 95 lbs x 5 reps ea |
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20th January 2012
Barbell row: Bar x 12 reps 135lbs x 8 reps 185lbs x 8 reps 185lbs x 8 reps Technogym Pulldown: 50kgs x 12 reps 75kgs x 8 reps 100kgs x 6 reps Technogym seated row: 30kgs x 12 reps 50kgs x 8 reps 65kgs x 8 reps One-arm cable row: 27.5kgs x 8 reps ea arm 27.5kgs x 6 reps ea arm 27.5kgs x 6 reps ea arm Chins: Bw x 6 Bw x 5 Bw x 4 Cable curls: 3 sets: 15kg x 15 reps ea One-arm dumbbell preacher curls: 20lb db x 8 reps ea 25lb db x 6 reps ea 25lb db x 6 reps ea Technogym shoulder press: 40kg x 12 reps 45kg x 12 reps 50kg x 12 reps Incline barbell press 3 sets: 135lbs x 10 reps Technogym Vertical Chest press: 3 sets: 50kg x 12 reps One-arm db french press: 25lbs x 10 reps ea 30lbs x 8 reps ea (did this w/ a cambered barbell) 35lbs x 6 reps ea Cable kick-back: 6.25kg x 15 reps ea 10kg x 12 reps ea 10kg x 12 reps ea Behind-the-back Shrug: 225 lbs x 10 reps 315 lbs x 8 reps 315lbs x 6 reps |
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24th January 2012
Low Incline barbell press Bar x 15 reps Bar x 15 reps 115lbs x 12 reps 115lbs x 15 reps 115 lbs x 15 reps Low-incline dumbbell press: 75lb dumbbells x 6 reps 75lb dumbbells x 4 reps 75lb dumbbells x 4 reps Medicine ball feet-elevated push-ups: Bw x 10 reps Bw x 8 reps Bw x 8 reps Seated Alternating Dumbbell curls: 3 sets: 50 lb dumbbells: 5 reps ea set Cable curl: 3 plates x 10 reps 4 plates x 10 reps 5 plates x 10 reps Close-grip chins: Bw x 4 reps Bw x 5 reps Bw x 5 reps |
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25th January 2012
6am ish Deadlift 135 lbs x 3 reps** 225 lbs x 3 reps** 315 lbs x 3 reps** 495 lbs x 2 reps (belt + straps) **warm-up; raw Leg press: 270 lbs x 30 reps 450 lbs x 20 reps 630 lbs x 10 reps 830 lbs x 6 reps (w/ belt) Barbell Front squat: 3 sets: 135 lbs x 6 reps ea ass-to-ground w/ pause @ bottom Bulgarian split squat: 65 lbs x 6 reps ea (w/ bosu ball) 95 lbs x 6 reps ea 115 lbs x 6 reps ea One-arm kettlebell swing: 2 sets: 50lb bell x 15 reps ea Barbell jumping squat: 3 sets: 135 lbs x 6 reps ea |
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