Diary of dswithers

Sunday 7/18/2010
BW: ?

Leg Extensions: 70x12
Seated Leg Curls: 90x12
Abductor Machine: 110x12
Adductor Machine: 90x12
Step Ups: 7 risers, BW+8kg Kettlebellsx12
Stiff-Legged Deadlift: 135x8

Leg Extensions: 90x12
Seated Leg Curls: 90x12
Abductor Machine: 110x12
Adductor Machine: 90x12
Step Ups: 7 risers, BW+8kg Kettlebellsx12
Stiff-Legged Deadlift: 225x12

Hanging leg raises w/10 pound dumbbell between feet x12
Seated Calf Raises: 3 plates x15

Incline Situps with 25 pound plate behind head x12
Donkey Calf Raises: 3 plates each side x15

Stretching
 
Tuesday 7/20/2010
BW: 211.5

Handstand Pushups: BWx6
Wide Grip Pullups: BWx8
Dips: BW+45x12

Leg Extensions: 70x12
Seated Leg Curls: 90x12
Abductor Machine: 110x12
Adductor Machine: 90x12
Close Grip Bench Press: 135x12
Narrow Grip Pull Downs: 180x12

Leg Extensions: 70x12
Seated Leg Curls: 90x12
Abductor Machine: 110x12
Adductor Machine: 90x12
Close Grip Bench Press: 155x12
Narrow Grip Pull Downs: 180x12

Hanging Leg Raises w/10 pound dumbell between feet x15
Hyper Extensions x12
Donkey Calf Raises: 3 plates each side x15

Incline Situps w/25 pound dumbell behind head x12
HyperExtensions x12
Seated Calf Raises: 3 plates x15

Stretching
 
Thursday 7/23/2010
BW: 211.0

Somehow I managed to strain a muscle in the lower left side of my back. It hurts like hell when I twist or do anything that requires support. Worst part is I just woke up Wednesday morning with it and have no idea what caused it. So, this workout is mostly stretching and finding what I can do without agravating it too much more:

Widegrip Pulldonws: 120x12 ouch
Military Press: 95x8 ouch
Leg Extensions: 70x12
Seated Leg Curls: 90x12
Abductor Machine: 110x12
Adductor Machine: 90x12
Hyperextensions x12
Left side raises x12
Right Side raises x12

Widegrip Pulldonws: 120x12 ouch
Military Press: 95x12 ouch
Leg Extensions: 70x12
Seated Leg Curls: 90x12
Abductor Machine: 110x12
Adductor Machine: 90x12

Seated Dumbell Press: 40'sx12, 45'sx12 ouch

Machine Curls 50x12
Machine Triceps Ext 90x12

Machine Curls 50x12
Machine Triceps Ext 90x12

Stretching
 
Thursday 7/29/2010
BW: ?

OK, so thE pain in my back is a little less today than it has been, so I try a recovery workout:

Leg Extensions: 70x12
Abductor Machine: 110x12
Cybex Squat Press: 4 plates each sidex12
SDL: 45x12
Seated Leg Curl: 90x12
Seated Dumbell Press: 40'sx12
Wide Grip PullDowns: 100x12
Close Grip Bench Press: 135x12
HammerStrength Row Machine: 2 plates each side x12

Leg Extensions: 90x12
Seated Leg Curl: 90x12
Abductor Machine: 110x12
Adductor Machine: 90x12
Cybex Squat Press: 5 plates each sidex12
SDL: 45x12
Seated Dumbell Press: 50'sx12
Wide Grip PullDowns: 100x12
Close Grip Bench Press: 135x12
HammerStrength Row Machine: 2 plates each side x12

Stretching
 
Saturday 7/31/10
BW: ?

Wide grip pullups: BWx5
Dips: BWx15

Military Press: 95x12
Narrow grip pulldowns: 180x12

Military Press: 115x8
Narrow grip pulldowns: 200x8

Military Press: 135x6
Narrow grip pulldowns: 220x8

Military Press: 135x6
Narrow grip pulldowns: 220x8

Lying EZ Curl Triceps Ext: 70x12
Barbell Curls: 70x12

Lying EZ Curl Triceps Ext: 70x12
Barbell Curls: 70x12

Stretching
 
Wednesday 8/4/10
BW: 210.0

My back was feeling pretty good last Saturday when I worked out, but Sunday I was disassembling my deck to make some repairs and strained it pretty good again, so I am back to recovery workouts:

Wide grip pullups: BWx5
Dips: BW+25x12

Cybex Duo Squat Press: 4 plates each side x12
RDL: 45x12

Cybex Duo Squat Press: 6 plates each side x12
RDL: 135x12

Dumbell Bench Press: 70'sx12
HammerStrength IsoLateral Pulldown: 2 plates each side x12

Dumbell Bench Press: 75'sx12
HammerStrength IsoLateral Pulldown: 2 plates+25 each side x12

Lying EZ Curl Bar Triceps Ext: 80x12
Barbell Curls: 80x12

Lying EZ Curl Bar Triceps Ext: 80x12
Barbell Curls: 80x12

Stretching
 
Saturday 8/7/10
BW: 208.5

My back is feeling pretty good but I am going to take it pretty easy to be sure I don't strain it again, so another 'recovery' workout:

Wide grip pullups: BWx6
Dips: BW+45x12

Cybex Duo Squat Press: 4 plates each side x12
RDL: 135x12

Cybex Duo Squat Press: 7 plates each side x12
RDL: 185x12

Seated Military Press: 95x12
Wide Grip Pulldowns:140x12

Seated Military Press: 95x12
Wide Grip Pulldowns:140x12

Lying EZ Curl Bar Triceps Ext: 90x12
Barbell Curls: 80x12

Lying EZ Curl Bar Triceps Ext: 90x12
Barbell Curls: 80x12

Incline Situps BWx15
Hanging Leg Raises BWx12

Stretching
 
Tuesday 8/10/10
BW: ?

Handstand Pushups: BWx1 this stresses my back right where I strained it last week so I stopped after just 1
Wide grip pullups: BWx6
Dips: BW+45x12

Cybex Duo Squat Press: 4 plates+25 each side x12
Dumbbell Bench Press: 75'sx12
One Arm Dumbbell Row: 80x12

Cybex Duo Squat Press: 4 plates+25 each side x12
Dumbbell Bench Press: 80'sx12
One Arm Dumbbell Row: 80x12

HammerStrength Curn Machine: 50'sx12
Triceps Extension Machine: 110x12

HammerStrength Curn Machine: 50'sx12
Triceps Extension Machine: 110x12

Stretching
 
Saturday 8/14/10
BW: ?

Handstand Pushups: BWx2
Wide grip pullups: BWx6
Dips: BW+45x12

Cybex Duo Squat Press: 4 plates each side x12
SDL: 135x12

Cybex Duo Squat Press: 6 plates each side x12
SDL: 225x12

Seated Dumbbell Press: 40'sx12
Wide Grip Pulldown: 140x12

Seated Dumbbell Press: 50'sx12
Wide Grip Pulldown: 140x12

Lying Triceps Extension: 90x12
Hanging Leg Raise: x12
Incline Situps: x12
Seated Calf Raise: 3 plates x15

Lying Triceps Extension: 90x12

Stretching
 
Wednesday 8/18/10
BW: 209.5

Wide grip pullups: BWx6
Dips: BW+45x12

Cybex Duo Squat Press: 4 plates each side x12
SDL: 135x12

Cybex Duo Squat Press: 6 plates each side x12
SDL: 225x12

Dumbbell Bench Press: 70'sx12
One Arm Dumbell Row: 85x9

Seated Dumbbell Press: 85'sx12
One Arm Dumbell Row: 85x12

Lying Triceps Extension: 90x12
Hanging Leg Raise w/5 pound dumbell between feet: x12
Incline Situps: x12
Donkey Calf Raise: 3 plates x15

Lying Triceps Extension: 90x12

Stretching
 
Friday 8/20/10
BW: ?

Wide grip pullups: BWx7
Dips: BW+45x12

Cybex Plate Loaded Leg Press: 4 plates each side x12
SDL: 135x12

Cybex Plate Loaded Leg Press: 6 plates each side x12
SDL: 225x12

Military Press: 95x12
Narrow grip pulldowns: 180x12

Military Press: 115x8
Narrow grip pulldowns: 200x8

Military Press: 135x6
Narrow grip pulldowns: 220x8

Military Press: 135x6

Lateral Raise: 8kg Kettlebells x12x2

Bench Dips: BWx12

Stretching
 
Sunday 8/22/10
BW: 210.5

Handstand Pushups: BWx2
Wide grip pullups: BWx6
Dips: BW+45x12

Step Ups: 7 risers+8kg kettlebells x12

Step Ups: 7 risers+12kg kettlebells x12
Stiff Legged Good Mornings: 45x12

Dumbbell Bench Press: 70'sx12
One Arm Dumbell Row: 85x12
Stiff Legged Good Mornings: 65x12

Seated Dumbbell Press: 85'sx12
One Arm Dumbell Row: 85x12

Lying Triceps Extension: 90x12
Barbell Curls: 80x12
Hanging Leg Raise w/5 pound dumbell between feet: x12
Seated Calf Raises: 3 Platesx15

Lying Triceps Extension: 100x12
Barbell Curls: 80x12
Incline Situps: x12
Seated Calf Raises: 3 Platesx15

Stretching
 
Wednesday 8/25/10
BW: 210.0

Handstand Pushups: BWx3
Wide grip pullups: BWx7
Dips: BW+45x12

Cybex Duo Squat Press: 4 plates each side x12
SDL: 135x12

Cybex Duo Squat Press: 7 plates each side x12
SDL: 225x12

Seated Dumbbell Press: 40'sx12
HammerStrength IsoLateral Pull Down: 3 plates each side x12

Seated Dumbbell Press: 55'sx10
HammerStrength IsoLateral Pull Down: 3 plates each side x12

Seated Dumbell Triceps Extension: 25x12
Hanging Leg Raise w/10 pound dumbbell between feet: x12
Donkey Calf Raise 3 plates each side x15
Incline Situps w/10 pound plate behind head: x12
Seated Calf Raise: 3 plates x15

Stretching
 
Saturday 8/28/10
BW: ?

Handstand Pushups: BWx2
Wide grip pullups: BWx6
Dips: BW+45x12

Military Press: 95x12
Barbell Row: 135x12

Military Press: 120x8
Barbell Row: 185x8

Military Press: 120x8
Barbell Row: 185x8

Military Press: 120x8
Barbell Row: 185x8

Lateral Raise: 8kg Kettlebells x12x2

Lying EZ Curl Bar Triceps Ext: 90x12
Barbell Curl: 90x12

Lying EZ Curl Bar Triceps Ext: 100x12
Barbell Curl: 90x12

Stretching
 
Monday 8/30/10
BW: 209.5

Left hip is hurting today, from digging holes in yard for deck footings and/or lugging refrigerators up dorm stairs this weekend

Handstand Pushups: BWx4
External Rotations: 12'sx15x2

Cybex Duo Squat Press: 4 plates each side x12
SDL: 135x12

Cybex Duo Squat Press: 6 plates each side x12
SDL: 135x12

Hanging Leg Raise w/10 pound dumbbell between feet: x12
Donkey Calf Raise 3 plates each side x15

Hanging Leg Raise w/10 pound dumbbell between feet: x12
Donkey Calf Raise 3 plates each side x15

Stretching
 
Thurssday 9/2/10
BW: ?

Handstand Pushups: BWx4
External Rotations: 12'sx15x2
Wide grip pullups: BWx6
Dips: BW+45x12

Cybex Duo Squat Press: 4 plates each side x12
SDL: 145x12

Cybex Duo Squat Press: 6 plates each side x12
SDL: 195x12

Dumbbell Bench Press: 70'sx12
HammerStrength Iso Lateral PullDown: 3 plates each side x12

Seated Dumbbell Press: 90'sx8
HammerStrength Iso Lateral PullDown: 3 plates+15 each side x12

Seated Dumbbell Press: 75'sx12
HammerStrength Iso Lateral PullDown: 3 plates+15 each side x12

Incline Situps w/10 pound plate behind head: x15
Donkey Calf Raises: 3 plates+10 each side x15
 
Saturday 9/5/10
BW: 211.0

Wide grip pullups: BWx6
Dips: BWx20

Military Press: 95x12
Wide grip pullups: BWx6

Military Press: 125x8
Barbell Row: 195x8

Military Press: 125x8
Barbell Row: 195x8

Military Press: 125x8
Barbell Row: 195x8

Lateral Raise: 8kg Kettlebells x12x2

Lying EZ Curl Bar Triceps Ext: 90x12
Barbell Curl: 90x12

Lying EZ Curl Bar Triceps Ext: 100x12
Barbell Curl: 90x12

Stretching
 
You must log in or register to reply here.
Back
Top