Diary of dswithers

Thursday 1/10/08
BW 210.0

Handstand Pushups: 6
Extra Wide Grip Pullups: 5
Wide Grip Pullups: 11
Dips: 14xBW+45lbs.

Flyes: 6x80's
60 sec rest
Dumbell Bench Press: 6x80's
Wide Grip Pulldowns: 8x200

Flyes: 6x75's
60 sec rest
Dumbell Bench Press: 6x75's
Wide Grip Pulldowns: 8x200

Flyes: 8x70's
60 sec rest
Dumbell Bench Press: 8x70's
Wide Grip Pulldowns: 8x200

Lying Dumbell Triceps Ext: 8x50's
Standing Barbell Curls: 8x110

Lying Dumbell Triceps Ext: 8x50's
Standing Barbell Curls: 8x110
 
Friday 1/11/08
BW 208.5

External Rotations: 2x15x8's

Handstand Pushups: 3
Extra Wide Grip Pullups: 5

Rest Day
 
Saturday 1/12/08
BW 209.0

Handstand Pushups: 5
Extra-Wide Grip Pullups: 5

ATG Squats: 12x135,8x225,5x280,3x280,2x8x230

Stiff Legged Good Mornings: 12x95,2x8x135

seated calf raises 15x4 plates
Incline Situps: 12x25 lb dumbell behind head

seated calf raises 12x4 plates
Incline Situps: 12x25 lb dumbell behind head

seated calf raises 12x3 plates
 
Sunday 1/13/08
BW 209.5

Handstand Pushups: 6
Extra Wide Grip Pullups: 5
Dips: 15xBW+45lbs.
Wide Grip Pullups: 10

Seated Press Behind Neck: 12x95
Barbell Row: 12x135

Seated Press Behind Neck: 6x135
Barbell Row: 8x185

Seated Press Behind Neck: 6x135
Barbell Row: 8x205

Seated Press Behind Neck: 6x135
Barbell Row: 8x205

Seated Press Behind Neck: 6x135
Barbell Row: 8x205

Lying Easy Curl Bar Triceps Ext: 12x120
Standing Reverse Easy Bar Curl: 12x90

Lying Easy Curl Bar Triceps Ext: 11x120
Standing Reverse Easy Bar Curl: 3x100 drop set 5x90

Standing Reverse Easy Bar Curl: 8x90
 
Tuesday 1/15/2008
BW: 209.5

Handstand Pushups: 5

Leg Extensions: 15x200
Seated Leg Curls: 15x130

Leg Extensions: 15x200
Seated Leg Curls: 15x130

High Step Ups: 2x12x35lbs dumbells

Leg Press: 12x3 plates each side
45 Degree Hyperextensions: 12

Leg Press: 12x4 plates each side

45 Degree donkey calf raise: 15x4 plates
Hanging Leg Raises: 15

45 Degree donkey calf raise: 15x4 plates
Hanging Leg Raises: 15

45 Degree Hyperextensions: 12
 
Thursday 1/17/08
BW 207.5

Handstand Pushups: 5
Extra Wide Grip Pullups: 5
Dips: 15xBW+45lbs.

Flyes: 12x60's
no rest
Dumbell Bench Press: 6x60's

One Arm Dumbell Row: 12x80

Flyes: 12x60's
no rest
Dumbell Bench Press: 4x60's

One Arm Dumbell Row: 4x6x115

Bench Dips: 12x115
Incline Dumbell Curls: 10x45

Bench Dips: 12x115
Incline Dumbell Curls: 8x50

Triceps Pushdown: 10x87.5
Hammer Strength Curl: 12x50

Triceps Pushdown: 11x80
Hammer Strength Curl: 12x50
 
Friday 1/18/08
BW 209.0

Handstand Pushups: 5
Extra-Wide Grip Pullups: 5

16" DE Box Squats: 12x135,10x3x225

Stiff Legged Deadlifts: 12x135,2x8x225
 
Sunday 1/20/08
BW ???

Handstand Pushups: 5
Extra Wide Grip Pullups: 5
Wide Grip Pullups: 12
Dips: 15xBW+45lbs.

Seated Press Behind Neck: 12x95

Seated Press Behind Neck: 7x135
Extra Wide Grip Pullups: 6

Seated Press Behind Neck: 5x140
Extra Wide Grip Pullups: 6

Seated Dumbell Press: 6x60's
Narrow Grip Pulldown: 8x200

Seated Dumbell Press: 6x60's
Narrow Grip Pulldown: 8x220

Lying Dumbell Triceps Ext: 8x50's
Standing Reverse Easy Bar Curl: 12x70

Lying Dumbell Triceps Ext: 8x50's
Standing Reverse Easy Bar Curl: 12x70
 
Tuesday 1/22/08
BW 210.0

Handstand Pushups: 2 my left shoulder is killing me since my last shoulder workout on Sunday. I took Monday off hoping it would get better, but it has not. I am surprised I could do any hand stand pushups today.
Extra-Wide Grip Pullups: 5

Leg Extensions: 15x200
Seated Leg Curls: 15x130

Leg Extensions: 15x200
Seated Leg Curls: 12x130

ATG Squats: 12x135 holding the bar is killing my left shoulder, find something else that does not involve the left shoulder:

Hammer Strength Squat Press: 12x4plates each side
45 deg hyperextensions: 12

Hammer Strength Squat Press: 12x4plates each side
45 deg hyperextensions: 12

45 Deg Donkey Calf Raises: 12x3 plates each side
Incline Situps: 12x25lb dumbell behind head

45 Deg Donkey Calf Raises: 12x3 plates each side
Incline Situps: 10x25lb dumbell behind head
 
Saturday 1/26/08
BW ???

Left shoulder too sore to lift arm, so lower only for another week:

Leg Extensions: 15x200
Seated Leg Curls: 15x130

Leg Extensions: 15x205
Seated Leg Curls: 12x130

Hammer Strength Squat Press: 12x5plates each side
45 deg hyperextensions: 12x10lbs behind head

Hammer Strength Squat Press: 12x6plates each side
45 deg hyperextensions: 12x10lbs behind head

Hammer Strength Squat Press: 12x7plates each side

seated Calf Raises: 12x4 plates
Incline Situps: 15x25lb dumbell behind head

seated Calf Raises: 12x4 plates
Incline Situps: 10x25lb dumbell behind head

seated Calf Raises: 15x3 plates
 
Wednesday 1/30/08
BW 208.5

Off to Orlando today to a trade show (ATIA), first a quick lower workout. If my shoulder is still hurting when I get back this weekend, I will call the doctor on Monday for an appointment. It will have been 14 days by then.

Leg Extensions: 15x205
Seated Leg Curls: 15x130

Leg Extensions: 15x205
Seated Leg Curls: 12x130

Leg Press: 12x4plates each side
45 deg hyperextensions: 12x25lbs behind head

Leg Press: 12x5plates each side
45 deg hyperextensions: 12x25lbs behind head

Leg Press: 12x6plates each side

45 Deg Donkey Calf Raises: 15x3 plates each side
Incline Situps: 12x25lb dumbell behind head

45 Deg Donkey Calf Raises: 15x3 plates each side
Incline Situps: 12x25lb dumbell behind head
 
Saturday 2/2/08
BW 209.0

Leg Extensions: 15x205
Seated Leg Curls: 15x130

Leg Extensions: 15x205
Seated Leg Curls: 15x130

Leg Press: 12x6plates each side
45 deg hyperextensions: 12x25lbs behind head

Leg Press: 12x7plates each side
45 deg hyperextensions: 12x25lbs behind head

Leg Press: 12x8plates each side, 8x9plates each side

45 Deg Donkey Calf Raises: 15x5 plates each side
Hanging Leg Raises: 12x10lb dumbell between feet

45 Deg Donkey Calf Raises: 12x5 plates each side
Hanging Leg Raises: 12x10lb dumbell between feet

45 Deg Donkey Calf Raises: 12x4 plates each side, no rest, 10x3 plates each side
 
Somebody suggested I should resurect my training log now that my shoulder has mostly recovered from its tear of almost 2 years ago, so here's what I can remember from the weekend:

Saturday 11/14/09
BW: ? haven't weighed myself in a couple of months

ATG Squat: 135x8, 225x5, 275x5, 300x5
OH Press: 95x8, 115x6, 135x5, 135x5
Lying Triceps Curling bar extensions: 80x12x2 (going really light on these since I tweaked my shoulder doing these about 6 weeks ago)
SL DeadLift: 135x12,225x8,280x6
Hanging Leg Raises with 10 pound dumbell between feet: 12x2
Stretching

Sunday 11/15/2009
External Shoulder Rotations 10 pounds x 15 reps x 2 sets
Eliptical 20 minutes strength level 7
Stretching

Monday 11/16/09
Rest Day
 
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great squats and pulls, i am going to enjoy following this : ]]]

how did you hurt ur shoulder? im glad ur better though.

are you a power lifter?
 
Tuesday 11/17/09
BW: 218.5

Wide grip pullups: BWx6
Dips: BWx12 - there is some pain my left shoulder when i do these:(

Leg Extensions: 170x12
Seated Leg Curls: 130x12
Adductor Machine: 115x12
Abductor Machine: 95x12

Leg Extensions: 255x12
Seated Leg Curls: 130x12
Adductor Machine: 115x12
Abductor Machine: 95x12

ATG Squat: 135x12, 225x12

Seated Dumbell Press: 45'sx12
Hammer Strength Lat Pulldown Machine: 3 plates + 5 on each side x12

Seated Dumbell Press: 45'sx12
Hammer Strength Lat Pulldown Machine: 3 plates + 5 on each side x12

Decline Dumbell Triceps extensions: 50'sx12
Barbell CUrl: 70x12

Decline Dumbell Triceps extensions: 50'sx12
Barbell CUrl: 70x12

Incline Situps with 30 pound dumbel beghind head 12
Stretching

I am not a power lifter, just trying to stay in as good shape as possible for as long as possible and get as strong as possible. I did compete in some bodybuilding contests back in college, but nothing formal since.

I hurt my shoulder originally about 15 years ago bench pressing. It has been easily reinjured ever since, the last time doing seated presses behind the neck. Most times in the past is has taken 6 months or so to get back to full strength, but this last one has taken almost 2 years and I am still not back to full strength.
 
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Thursday 11/19/09
BW: 216.5 Had my annual physical yesterday, so I had to fast until noon to have my choleserol checked. Only malfunction was my cholesterol level: 376. Doctor says I should eat less and loose weight and/or take statins. From what I have read statins have side effects that may not be pleasant, so I am resisting those for now.

One of the trainers and her 2 trainees were hogging the chinning/dipping apparatus, so I skipped those warm ups today.

Leg Extensions: 170x12 ouch, left knee felt weird doing these, I'll stick with the warm up wiegth for the next set.
Seated Leg Curls: 130x12
Adductor Machine: 115x12
Abductor Machine: 95x12

Leg Extensions: 170x12 no pain 'til the last rep
Seated Leg Curls: 130x12
A couple of campers (old women, or anyone, who sit on machines and talk for hours) were hogging the abductor and adductor machines so I skipped the second set of those for today

ATG Squat: 135x12, 135x12

Military Press 95x8,115x6,140x5,140x4

Dumbell Row 80'sx12x2

Lying Curl Bar Triceps Extensions: 90x12x2 this is pretty easy, but I may stick with this weight for a couple of weeks to be sure I don't tweak my shoulder again like I did last month.

Side Raises on 45 deg Hyper 12 left, 12 right
Hyperextensions 12

Stretching
 
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