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#1
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Goodbye 2013! Hello:
![]() 4th January 2014 Standing Machine OH press: S1: 4 plates x 20 reps S2: 4 plates x 20 reps S3: 6 plates x 10 reps S4: 8 plates x 10 reps Standing single-arm overhead press: 3 sets: 50 lb bell x 8 reps each Arnold press: S1: 40 lb bells x 12 reps S2: 40 lb bells x 10 reps S3: 40 lb bells x 8 reps Barbell row: S1: 135 lbs x 20 reps S2: 185 lbs x 10 reps S3: 185 lbs x 10 reps Pull-ups: 3 sets: bodyweight x 8 reps each Dumbbell row: underhand grip, both dumbbellsd simultaneously S1: 70 lb bells x 8 reps S2: 80 lb bells x 8 reps Pulldowns: 2 sets: 12 plates x 8 reps Incline barbell bench press: S1: 135 lbs x 8 reps S2: 185 lbs x 6 reps Flat fly: 2 sets: 50 lb bells x 8 reps Incline curls: 3 sets: 30 lb bells x 8 reps Triceps pressdown: S1: 4 plates x 20 reps S2: 6 plates x 15 reps S3: 8 plates x 10 reps Seated calf raise: S1: 90 lbs x 20 reps S2: 135 lbs x 12 reps S3: 135 lbs x 12 reps Feeling good this year... injuries aside. Feeling like trying new things. ![]() Feeling like laughing and smiling more. Feeling like being uber-fit. Soooo: ![]() |
#2
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6th January 2014
Leg Extensions: S1: 40 lbs x 40 reps S2: 70 lbs x 30 reps S3: 100 lbs x 20 reps S4: 130 lbs x 10 reps S5: 160 lbs x 10 reps Barbell Squat: Bare bar x 10 reps S1: 135 lbs x 10 reps S2: 225 lbs x 10 reps S3: 315 lbs x 10 reps S4: 405 lbs x 4 reps Comments: stuck to a light weight today Lying Leg curl: S1: 110 lbs x 12 reps S2: 140 lbs x 12 reps S3: 170 lbs x 12 reps S4: 170 lbs x 12 reps Standing single-leg curl: S1: 25 lbs x 8 reps each S2: 70 lbs x 8 reps each Hip thrust: S1: 155 lbs x 10 reps S2: 180 lbs x 10 reps S3: 215 lbs x 15 reps Comments: did these with a 130 chick on my lap, holding weights in her arms Barbell standing calf raise: S1: 225 lbs x 15 reps S2: 315 lbs x 10 reps S3: 315 lbs x 10 reps Seated angled calf press: 2 sets: 360 lbs x 20 reps each Seated calf raise: 2 sets: 180 lbs x 8 reps each |
#3
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7th January 2014
Conditioning/Cardio Circuit: 1 round Skipping x 100 reps Swiss ball extended row crunches: 12 reps Skipping x 100 reps Swiss ball extended row crunches: 12 reps Skipping x 100 reps Mason Twist on Swiss Ball: 12 reps each Skipping x 100 reps Decline straight-leg sit-ups: 30 reps Skipping x 100 reps Plyo Squat on to knee-high bench x 12 reps Skipping x 250 reps Dumbbell Swing: 70 lb bell x 10 reps Skipping x 300 reps Decline straight-leg sit-ups: 27 reps Elliptical: 20 minutes Rowing Machine: 7 minutes Ass-to-calves Bodyweight Squat: 50 reps Plank: 30 seconds Plank knees to elbows: 30 seconds |
#4
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8th January 2014
Prologue: still dealing with damaged wrist. Add shoulder pain (which manifested on the last chest-training day) to that list. Warm-up: Face pulls: S1: 2 plates x 25 reps S2: 2 plates x 25 reps S3: 3 plates x 15 reps S4: 3 plates x 15 reps S5: 4 plates x 10 reps Straight-arm bent Lateral Raise: S1: 20 lb bells x 15 reps S2: 25 lb bells x 13 reps (failure) S3: 30 lb bells x 9 reps + 5 partials (failure) Lateral raise: thumbs facing ceiling 2 sets: 15 lb bells x 15 reps Comments: used each exercise to get progressively warmer Barbell Standing Overhead press: Bare bar x 8 reps S1: 95 lbs x 12 reps S2: 95 lbs x 12 reps S3: 115 lbs x 10 reps S4: 135 lbs x 6 reps; 115 lbs x 3 reps (drop-set) Comments: haven't done barbell presses, or non-machine-presses, in a bit. Found it difficult to balance the bar overhead. Realising that this silly shift to machine work is probably the cause of the pain in my left shoulder. Seated Cable Overhead Front Raise: S1: 2 plates x 12 reps S2: 1 plate x 20 reps Comments: ROM = arms parallel to floor, to arms overhead Barbell Behind-the-back Shrug: 2 sets: 225 lbs x 10 reps each Comments: gave me difficulty to grip w/ weak wrist. Barbell Shrug: 2 sets: 225 lbs x 10 reps each Comments: both shrugging movements gave me pain in left trap. I wanted to do more for delts/traps, but didn't want to risk further irritation Standing cable curls: S1: 3 plates x 12 reps S2: 4 plates x 12 reps S3: 5 plates x 9 reps S4: 4 plates x 10 reps S5: 3 plates x 12 reps Rope pressdown: S1: 4 plates x 13 reps S2: 4 plates x 12 reps S3: 5 plates x 8 reps** S4: 4 plates x 8 reps S5: 3 plates x 12 reps **had to cheat the last few reps...so lightened the weight again to return to strict reps One-arm dumbbell preacher: 5 sets: 40 lb bells x 6 reps each Overhead tricep extension: S1: 2 plates x 20 reps S2: 3 plates x 20 reps S3: 4 plates x 12 reps Barbell Standing overhead extension: S1: 65 lbs x 16 reps S2: 65 lbs x 15 reps Smith Machine Standing Calf Raise: S1: 195 lbs x 15 reps S2: 195 lbs x 15 reps S3: 195 lbs x 15 reps S4: 285 lbs x 8 reps S5: 285 lbs x 8 reps S6: 285 lbs x 8 reps S7: 375 lbs x 4 reps; 285 lbs x 4 reps; 195 lbs x 6 reps; 105 lbs x 6 reps (drop-set) |
#5
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10th January 2014
Lat pulldown: S1: 8 plates x 15 reps S2: 8 plates x 15 reps S3: 10 plates x 8 reps S4: 10 plates x 8 reps S5: 12 plates x 8 reps; 10 plates x 6 reps; 8 plates x 5 reps (drop-set) Flat dumbbell Bench press: S1: 50 lb bells x 20 reps S2: 50 lb bells x 20 reps S3: 50 lb bells x 20 reps S4: 80 lb bells x 8 reps S5: 80 lb bells x 8 reps Comments: trying to avoid left shoulder pain. It manifested in the 5th set however Pull-ups: S1: Bodyweight x 6 reps S2: bodyweight x 7 reps S3: bodyweight x 6 reps Decline dumbbell bench press: S1: 70 lb bells x 10 reps S2: 70 lb bells x 8 reps Chin-up: palms-facing up S1: bodyweight x 6 reps (shoulder-width grip) S2: bodyweight x 6 reps (close grip) Flat bench fly: 2 sets: 35 lbs x 12 reps each Yates row: 3 sets: 205 lbs x 8 reps each Seated calf raise: S1: 90 lbs x 30 reps S2: 90 lbs x 30 reps S3: 135 lbs x 10 reps Skier's Calf Raise: on smith machine 3 sets: 195 lbs x 12 reps Standing single-leg calf raise: 2 sets: bodyweight x 15 reps each Standing dumbbell curl: 3 sets: 30 lb bells x 15 reps Tricep pressdown: 3 sets: 6 plates x 15 reps each |
#6
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13th January 2014
Deep box squat: Warm-up: 2 sets: bare bar x 10 reps each Warm-up: 2 sets: 135 lbs x 10 reps each S1: 155 lbs x 3 reps S2: 185 lbs x 3 reps S3: 205 lbs x 3 reps S4: 225 lbs x 3 reps S5: 245 lbs x 2 reps (failure) S6: 265 lbs x 2 reps (failure) S7: 275 lbs x 2 reps (failure) Comments: 'deep' meant ass-to-calves with a pause. Definitely an interesting feeling. Caught a cramp in right thigh after set #3. Fun. :-) Used a narrow stance through-out...which facilitated getting very deep on every rep Deadlift: S1: 315 lbs x 6 reps S2: 365 lbs x 2 reps S3: 415 lbs x 1 rep Comments: no belt or wraps. Each rep was perfect Smith Machine Skier's Calf Raise: S1: 105 lbs x 25 reps S2: 105 lbs x 20 reps S3: 195 lbs x 10 reps S4: 195 lbs x 10 reps S5: 195 lbs x 10 reps Standing smith machine calf raise: S1: 195 lbs x 12 reps S2: 195 lbs x 12 reps S3: 245 lbs x 8 reps S4: 245 lbs x 8 reps Box Jump: hip-height box 5 sets: 6 reps each Comments: started & ended each rep in a deep squat position Seated dumbbell curls: S1: 35 lb bells x 10 reps S2: 35 lb bells x 10 reps S3: 35 lb bells x 10 reps S4: 50 lb bells x 6 reps S5: 50 lb bells x 6 reps Tricep rope pressdown: S1: 4 plates x 10 reps S2: 5 plates x 8 reps S3: 5 plates x 8 reps S4: 4 plates x 8 reps S5: 4 plates x 8 reps Standing cable curls: 3 sets: 4 plates x 12 reps each Parallel bar dip: 3 sets: bodyweight x 15 reps each Single-arm dumbbell preacher curl: 3 sets: 35 lb bell x 6 reps each Dumbbell kickbacks: 3 sets: 30 lb bells x 12 reps each Barbell curl: 1 set: 155 lbs x 3 reps |
#7
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15th January 2014
Incline bent lateral raise/straight-arm-swing: S1: 15 lb bells x 50 reps S2: 15 lb bells x 50 reps S3: 20 lb bells x 35 reps Incline shrugs: 2 sets: 50 lb bells x 20 reps Lateral raise/straight-arm-swing: 2 sets: 15 lb bells x 50 reps each Bradford press: 2 sets: 95 lbs x 8 reps each** **1 rep = 1 military press + 1 behind-the-neck press Pull-ups: 3 sets: bodyweight x 10 reps each Weighted push-ups: S1: bodyweight + 45 lbs x 21 reps + 6 partials S2: bodyweight + 45 lbs x 15 reps + 1 partial Chin-ups: close palms-facing grip S1: bodyweight x 10 reps S2: bodyweight x 8 reps S3: bodyweight x 4 reps Incline barbell bench press: S1: 135 lbs x 6 reps S2: 185 lbs x 3 reps S3: 185 lbs x 4 reps Mith machine Skier's calf raise: S1: 105 lbs x 20 reps S2: 155 lbs x 15 reps S3: 205 lbs x 10 reps S4: 255 lbs x 4 reps Dumbbell curls: S1: 30 lb bells x 12 reps S2: 30 lb bells x 12 reps S3: 45 lb bells x 6 reps S4: 70 lb bells x 4 reps; 45 lb bells x 3 reps (drop-set) Parallel bar dip: S1: bodyweight x 20 reps S2: bodyweight x 15 reps S3: bodyweight x 12 reps Smith machine Standing calf raise: S1: 255 lbs x 10 reps S2: 305 lbs x 10 reps S3: 305 lbs x 10 reps Standing single-leg calf raise: 3 sets: bodyweight x 15 reps each leg |
#8
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18th January 2014
Prologue: Diet has been sub-par for some time. Intermittent fasting has exacerbated this. I'm failing to reach my caloric goals. Feeling winded at present. I'm guessing this is due to low glycogen (as per the flat appearance of my musculature) Lying leg curls: S1: 80 lbs x 20 reps S2: 80 lbs x 20 reps S3: 80 lbs x 20 reps S4: 100 lbs x 12 reps S5: 110 lbs x 8 reps S6: 110 lbs x 8 reps S7: 110 lbs x 8 reps Standing glute kickback: 2 sets: 2 plates x 15 reps Pull-throughs: S1: 3 plates x 12 reps S2: 3 plates x 12 reps S3: 4 plates x 8 reps Bulgarian split squat: S1: 95 lbs x 5 reps ea leg S2: 100 lbs x 5 reps ea leg S3: 100 lbs x 5 reps ea leg Box Squat: S1: 225 lbs x 10 reps S2: 315 lbs x 10 reps S3: 405 lbs x 10 reps S4: 455 lbs x 5 reps S5: 405 lbs x 10 reps Box jump: S1: 15 blocks high x 4 reps S2: 15 blocks high x 4 reps S3: 16 blocks high x 1 rep S4: 17 blocks high x 1 rep** S5: 16 blocks high x 1 rep S6: 16 blocks high x 1 rep **not a clean landing Smith machine Standing calf raise: S1: 105 lbs x 50 reps S2: 195 lbs x 25 reps S3: 285 lbs x 15 reps Tricep pressdown: S1: 4 plates x 20 reps S2: 4 plates x 20 reps S3: 5 plates x 10 reps S4: 6 plates x 10 reps S5: 8 plates x 5 reps; 7 plates x 5 reps; 6 plates x 5 reps: 5 plates x 5 reps (drop-set) Barbell curl: 3 sets: 65 lbs x 15 reps each |
#9
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20th January 2014
T-bar row: S1: 90 lbs x 20 reps S2: 90 lbs x 20 reps S3: 135 lbs x 12 reps S4: 180 lbs x 8 reps Chin-ups: palms-facing grip 2 sets: bodyweight + 35 lbs x 5 reps each Pull-ups 2 sets: bodyweight + 35 lbs x 4 reps each Chin-ups: palms facing up 2 sets: bodyweight x 10 reps each Low pulley row: v-handle S1: 10 plates x 10 reps S2: 12 plates x 10 reps S3: 14 plates x 10 reps Pulldowns: v-handle 2 sets: 12 plates x 8 reps each Parallel bar dip: S1: bodyweight x 12 reps S2: bodyweight + 35 lbs x 8 reps S3: bodyweight + 50 lbs x 6 reps Decline dumbbell press: 1 set: 75 lb bells x 12 reps Flat dumbbell press: 1 set: 75 lb bells x 12 reps Low-incline dumbbell press: 1 set: 75 lb bells x 12 reps** *8 + 4 assists Barbell standing calf raise: S1: 225 lbs x 13 reps S2: 225 lbs x 14 reps Calf press on leg-press station: S1: 270 lbs x 20 reps S2: 410 lbs x 17 reps Standing calf raise: on hacksquat station 2 sets: 180 lbs x 15 reps each |
#10
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22nd January 2014
Bodyweight squats: 3 sets: 10 reps each Walking lunges: 2 sets: bodyweight x 20 steps 2 sets: 50 lb bells x 20 steps Single leg lateral hop: side to side 3 sets: 10 reps each side Reverse Box jump: 2 sets: knee-high bench x 10 reps each Deadlifts: S1: 315 lbs x 5 reps S2: 365 lbs x 1 rep S3: 365 lbs x 1 rep S4: 365 lbs x 1 rep Abductor: 3 sets: 170 lbs x 20 reps each Pull-throughs: S1: 4 plates x 10 reps S2: 6 plates x 10 reps S3: 6 plates x 10 reps Standing Smith Machine Calf Raise: S1: 195 lbs x 25 reps S2: 285 lbs x 15 reps S3: 375 lbs x 12 reps S4: 425 lbs x 8 reps Superset: 3 rounds Weighted push-ups: bodyweight + 45 lbs x 15 reps Barbell curls: 95 lbs x 8 reps Calf Raise: on hack squat station S1: 270 lbs x 20 reps S2: 360 lbs x 15 reps 23rd January 2014 Run/walk circuit: 51 minutes |
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