Diary of dswithers

Thursday 5/6/10
BW: ?

Wide grip pullups: BWx8
Dips: BW+50x12

Atg Squats: 135x12,225x8x3

Dumbbell Bench Press: 75'sx12
Barbell Row: 135x12

Dumbbell Bench Press: 80'sx12
Barbell Row: 185x8

Dumbbell Bench Press: 85'sx12
Barbell Row: 205x6

Dumbbell Flyes: 50'sx12
Barbell Row: 205x6

Dumbbell Flyes: 50'sx12
Barbell Row: 205x6

Lying Easy Curl Bar Trceps Extensions: 70x12
Seated Calf Raises: 3 plates x15

Lying Easy Curl Bar Trceps Extensions: 80x12
Seated Calf Raises: 3 plates x15
 
Last edited:
Saturday 5/8/2010
BW: 213.5

Widegrip pullups: BWx8
Dips: BW+50x12

ATG Squat: 135x12,225x12

Stiff-Legged Deadlift: 135x12
45 degree leg press: 5 plates each side x12

Stiff-Legged Deadlift: 225x8
45 degree leg press: 7 plates each side x12

Stiff-Legged Deadlift: 275x4 lost grip, forgot to use alternate grip

Hanging leg raises w/10 pound dumbbell between feet x12x2

Stretching
 
Sunday 5/9/10
BW: ?

Wide grip pullups: BWx7
Dips: BW+50x12

Military Press: 65x12
HammerStrength IsoLateral Pulldown: 3 plates each side x12

Military Press: 95x8
HammerStrength IsoLateral Pulldown: 3 plates each side x12

Military Press: 115x8
HammerStrength IsoLateral Pulldown: 3 plates each side x12

Military Press: 115x8
Barbell Curls: 90x12

Military Press: 115x8
Lying Easy Curl Bar Trceps Extensions: 90x12
Barbell Curls: 90x12

Stretching

Lying Easy Curl Bar Trceps Extensions: 100x12

Incline situps w/25 pound dumbell behind head x12
 
Tuesday 5/10/10
BW: 213.0

Wide grip pullups: BWx6
Dips: BW+50x12

ATG Squats: 135x12, 225x12

Dumbell Bench Press: 70'sx12
Narrow Grip Pulldowns: 180x12

Dumbell Bench Press: 80'sx12
Narrow Grip Pulldowns: 220x8

Dumbell Bench Press: 90'sx9
Narrow Grip Pulldowns: 220x8

Lying Flyes: 55'sx12
Narrow Grip Pulldowns: 220x8

Lying Flyes: 55'sx12

Incline situps w/25 pound dumbell behind head x12

Stretching
 
Derwyddon said:
I'll be honest with you, I haven't read enough of your journal to make any real constructive comments. But I wanted to show up and show some support for a fellow journaler. You're out there, doing something. That's more than most can say.
Click to expand...

jackie11 said:
heya - still going strong i see, well done man, good work

jackie
xx
Click to expand...

Thanks for stopping by. I often wonder since nobody seems to read this why I bother to post it, but then I remember the real purpose of this is for my own benefit: to keep me motivated to keep doing this for another 43 years or so.
 
dswithers said:
Thanks for stopping by. I often wonder since nobody seems to read this why I bother to post it, but then I remember the real purpose of this is for my own benefit: to keep me motivated to keep doing this for another 43 years or so.
Click to expand...

aww I usually take a look a couple times a week, I just don't say much sorry.

43 years haha. that is a long way away lol.

yeah its good to log it all somewhere for people to see

Jackie xxxx
 
Thursday 5/13/10
BW: 214.0

Wide grip pullups: BWx6
Dips: BW+50x12

ATG Squats: 135x12, 225x12

Close Grip Bench Press: 135x12
HammerStrength Iso-lateral Pulldowns: 3 plates+5 each side x12

Close Grip Bench Press: 155x8
HammerStrength Iso-lateral Pulldowns: 3 plates+25 each side x8

Close Grip Bench Press: 175x8
HammerStrength Iso-lateral Pulldowns: 3 plates+25 each side x8

Close Grip Bench Press: 185x6
HammerStrength Iso-lateral Pulldowns: 3 plates+25 each side x8

Hanging Leg Raises w/10 pound dumbell between feet x12

Stretching

Hanging Leg Raises w/10 pound dumbell between feet x12
 
Saturday 5/16/10
BW: ?

Wide grip pullups: BWx8
Dips: BW+50x12

Military Press: 95x12
Barbell Row: 135x12

Military Press: 115x8
Barbell Row: 185x8

Military Press: 135x6
Barbell Row: 205x8

Military Press: 135x6
Barbell Row: 225x6

Military Press: 135x6
Barbell Row: 225x6

Lying Easy Curl Bar Trceps Extensions: 90x12
Barbell Curl: 90x12

Lying Easy Curl Bar Trceps Extensions: 110x12
Barbell Curl: 90x12
 
Last edited:
Tuesday 5/18/10
BW: 214.0

Wide grip pullups: BWx8
Dips: BW+50x12

ATG Squats: 135x12, 225x12

Dumbell Bench Press: 75'sx12
Narrow Grip Pulldowns: 180x12

Dumbell Bench Press: 85'sx12
Narrow Grip Pulldowns: 220x8

Dumbell Bench Press: 90'sx10
Narrow Grip Pulldowns: 260x4

Dumbell Bench Press: 85'sx12
Narrow Grip Pulldowns: 240x8

Wide Grip Pulldowns: 160x12
 
Thursday 5/20/10
BW: ?

Wide grip pullups: BWx7
Dips: BW+50x12

Conventional Deadlift: 135x6, 225x5, 315x5x2

Barbell Row: 135x12
Seated Dumbell Press: 45'sx12

Dumbell Row: 80'sx8
Seated Dumbell Press: 50'sx12

Dumbell Row: 80'sx8
Seated Dumbell Press: 55'sx12

Dumbell Row: 80'sx8

Stretching

Off to Seattle to a trade show tomorrow. Don't know how much I'll get to work out there, although supposedly there is a 24 Hour Fitness across the street from my hotel.
 
Thursday 5/27/10
BW: 214.0

I'm back from my trip to Seattle. Had one fairly good workout on Saturday at a 24 Hour Fitness across the street from my hotel, then made a side trip to the mountains and ended up in a different hotel on the other side of town and they only had a limited exercise room so I got a half workout on Monday evening.

My knees are killing me. Seems like some tendenitous. Pain is at the top of the kneecap whenever any stress is put on them. I guess I'll stop squating or any strenuous leg stuff for a couple of weeks and see if it gets better, if not off to the doctors.

Wide grip pullups: BWx6
Dips: BW+45x12

Knee rehab:
Leg Extensions: 70x12
Leg Curls: 70x12
Abductor Machine: 70x12
Adductor Machine: 50x12

Close Grip Bench Press: 135x12
HammerStrength IsoLateral Pulldown: 3 plates each side x12

Close Grip Bench Press: 135x12
HammerStrength IsoLateral Pulldown: 3 plates each side x12

Lying Easy Curl Bar Trceps Extensions: 90x12
Barbell Curls: 90x12

Lying Easy Curl Bar Trceps Extensions: 100x12
Barbell Curls: 90x12

Incline situps w/25 pound dumbell behind head x12[/QUOTE]

Stretching
 
Saturday 5/29/10
BW: ?

Wow. I slept in this morning to catch up on all the sleep I missed this week. It is amazing what a few extra hours of sleep does for making you feel more energized. I think it means I almost never get quite enough sleep. 6 hours is just not enough, I think I would do a lot better with 8.

Wide grip pullups: BWx8
Dips: BW+50x12

Knee rehab:
Leg Extensions: 70x12
Leg Curls: 70x12
Abductor Machine: 70x12
Adductor Machine: 50x12

Seated Military Press: 95x12
Barbell Row: 135x12

Seated Military Press: 115x8
Barbell Row: 185x8

Seated Military Press: 125x8
Barbell Row: 225x6

Military Press: 130x6
Barbell Row: 225x6

Military Press: 120x6
Barbell Row: 225x6

Lying Easy Curl Bar Trceps Extensions: 90x12
Barbell Curl: 100x12

Lying Easy Curl Bar Trceps Extensions: 110x12
Barbell Curl: 100x12

Bench Dips: BWx12x2

Stretching
 
Sunday 5/30/2010
BW: ?

Stiff-Legged Deadlift: 135x12, 225x8, 275x6x2

Hanging leg raises w/10 pound dumbbell between feet x12x2

Stretching
 
Tuesday 6/1/10
BW: 210.5

Wide grip pullups: BWx8
Dips: BW+50x12

Dumbell Bench Press: 70'sx12
HammerStrength Iso-Lateral Pull Down: 3 plates + 10 each side x12

Dumbell Bench Press: 80'sx12
HammerStrength Iso-Lateral Pull Down: 3 plates + 10 each side x12

Dumbell Bench Press: 85'sx10
HammerStrength Iso-Lateral Pull Down: 3 plates + 10 each side x12

Dumbell Bench Press: 90'sx6

Decline Dumbell Triceps Extensions: 45'sx12 x8

Incline Situps w/25 dumbell behind head x12

Bench Dips: BWx12, BW+45x12

Stretching
 
Saturday 6/5/10
BW: ?

Wide grip pullups: BWx8
Dips: BW+50x12

Close Grip Bench Press: 135x12
Barbell Row: 135x12

Close Grip Bench Press: 185x5
Barbell Row: 185x12

Close Grip Bench Press: 175x6
Barbell Row: 230x6

Close Grip Bench Press: 175x6
Barbell Row: 230x6

Close Grip Bench Press: 175x6
Barbell Row: 230x6

Lying Easy Curl Bar Trceps Extensions: 100x12
Barbell Curls: 100x12

Lying Easy Curl Bar Trceps Extensions: 120x8
Barbell Curls: 100x12

Lying Easy Curl Bar Trceps Extensions: 120x8

Stretching
 
Sunday 6/6/10
BW: 211.0

Knee rehab/warmup:
Leg Extensions: 70x12
Leg Curls: 90x12
Abductor Machine: 90x12
Adductor Machine: 70x12

Stiff-Legged Deadlift: 135x12, 225x8, 275x6,295x6,315x6

Hanging leg raises w/10 pound dumbbell between feet x15, x12

Stretching
 
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