Drex's Journal

Geesh thats a lot of running. At least your not walking for 1:38 like I seen some people in my gym do. Great work D.
 
Thanks Richard and Tony!

3/2/08

Weight 6 AM - 212.8 lbs

Ran 4 miles outside in the AM.

PM
A1 Leg Press - 250x6; 525x6; 525x6; 525x6; 525x6; 525x6; 525x6
A2 Static Lunges - 70x8; 130x8; 130x8; 130x8; 130x8; 130x8; 130x8
B1 Leg Curl - 35x6; 75x6; 75x6; 75x6; 75x6; 75x6; 75x6
B2 Straight Leg Deadlift - 135x8; 210x8; 210x8; 210x8; 210x8; 210x8; 210x8

30 mins on the bike.
 
Drex said:
3/1/08

Ran 12 miles on the treadmill, 5 miles at an incline of 1; 1 hour 38 mins.

This marks the longest non-stop run in my life. I finished strong. I will be blowing this number out of the water over the next couple months.
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NICE good job D!
 
Thanks Sparrow :)

3/3/08

A1 Incline Bench - 140x15; 140x15; 140x15
A2 Step Up - 190x15; 190x15; 190x15
A3 Cable Seated Row - 145x15; 145x15; 145x15
A4 Good Morning - 145x15; 145x15; 145x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 95x15; 95x15; 95x15
B2 Front Squat - 140x15; 140x15; 140x15
B3 Lat Pull Down - 145x15; 145x15; 145x15
B4 One Leg Romanian Deadlift - 60x15; 60x15; 60x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 80x15; 80x15; 80x15
C2 Calf Raise - 300x15; 300x15; 300x15
C3 V Bar Press Down - 75x15; 75x15; 75x15
C4 Weighted Decline Crunch - 100x15; 100x15; 100x15

Played 6 games of volleyball, went 3-3.
 
The wife is gonna start playing organized pickup games at the YMCA in a couple of weeks and I think I'm gonna play too in a few months. Unfortunately, I'm not 6'5" and I can't jump over a telephone book.
 
g8r80 said:
The wife is gonna start playing organized pickup games at the YMCA in a couple of weeks and I think I'm gonna play too in a few months. Unfortunately, I'm not 6'5" and I can't jump over a telephone book.
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I have been playing since last summer and have been having a lot of fun. I think you would enjoy it.

3/5/08

A1 Wide Grip Bench Press - 125x6; 220x6; 220x6; 220x6; 220x6; 220x6; 220x6
A2 Dumbbell Flyes - 25x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8
B1 Bent Over Row - 135x6; 205x6; 205x6; 205x6; 205x6; 205x6; 205x6
B2 Straight Arm Pull Down - 50x8; 95x8; 95x8; 95x8; 95x8; 95x8; 95x8

Played 3 games of volleyball, went 2-1.
 
3/7/08

A1 Incline Bench - 140x15; 140x15; 140x15
A2 Step Up - 190x15; 190x15; 190x15
A3 Cable Seated Row - 150x15; 150x15; 150x15
A4 Good Morning - 145x15; 145x15; 145x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 95x15; 95x15; 95x15
B2 Front Squat - 140x15; 140x15; 140x15
B3 Lat Pull Down - 145x15; 145x15; 145x15
B4 One Leg Romanian Deadlift - 60x15; 60x15; 60x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 80x15; 80x15; 80x15
C2 Calf Raise - 300x15; 300x15; 300x15
C3 V Bar Press Down - 75x15; 75x15; 75x15
C4 Weighted Decline Crunch - 100x15; 100x15; 100x15
 
g8r80 said:
How long did that workout take you, Drex? I would have had to bring my lunch ... and my dinner.
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I haven't timed it exactly, but it is only about an hour. There is only a total of 4 mins of rest. 2 mins between A & B and 2 mins between B & C. Almost all of the rest time is spent switching equipment though. :(

Der set me up with it. It kicked my butt the first couple weeks, but my body has adapted to it and even though I have been slowly increasing weight I am getting through it pretty good now.
 
3/8/08

Ran 6 miles on the treadmill, 1 mile at an incline of 1, 1 mile at an incline of 1.5; 45:56.

Biked for 45 mins.
 
3/9/08

Weight 8AM - 210.4 lbs

AM
Ran 4 miles, 1 mile at an incline of 1, 1 mile at an incline of 2, 1 mile at an incline of 3, 1 mile at an incline of 4; 31:53.

PM
A1 Leg Press - 265x6; 525x6; 525x6; 525x6; 525x6; 525x6; 525x6
A2 Static Lunges - 70x8; 130x8; 130x8; 130x8; 130x8; 130x8; 130x8
B1 Leg Curl - 35x6; 75x6; 75x6; 75x6; 75x6; 75x6; 75x6
B2 Straight Leg Deadlift - 135x8; 215x8; 215x8; 215x8; 215x8; 215x8; 215x8
 
3/10/08

A1 Incline Bench - 140x15; 140x15; 140x15
A2 Step Up - 190x15; 190x15; 190x15
A3 Cable Seated Row - 150x15; 150x15; 150x15
A4 Good Morning - 145x15; 145x15; 145x15
A5 Ab Roll Outs - 15; 15; 15
B1 Military Press - 95x15; 95x15; 95x15
B2 Front Squat - 140x15; 140x15; 140x15
B3 Lat Pull Down - 145x15; 145x15; 145x15
B4 One Leg Romanian Deadlift - 70x15; 70x15; 70x15
B5 Full Contact Twists - 60x15; 60x15; 60x15
C1 EZ Bar Curl - 80x15; 80x15; 80x15
C2 Calf Raise - 300x15; 300x15; 300x15
C3 V Bar Press Down - 75x15; 75x15; 75x15
C4 Weighted Decline Crunch - 100x15; 100x15; 100x15

Played 6 games of volleyball, went 4-2.
 
3/12/08

Ran 6 miles on the treadmill in the AM; 45:41.

PM
A1 Wide Grip Bench Press - 125x6; 220x6; 220x6; 220x6; 220x6; 220x6; 220x5
A2 Dumbbell Flyes - 25x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8; (45x2)x8
B1 Bent Over Row - 135x6; 205x6; 205x6; 205x6; 205x6; 205x6; 205x6
B2 Straight Arm Pull Down - 50x8; 100x8; 100x8; 100x8; 100x8; 100x8; 100x8

Played 3 games of volleyball, went 0-3.
 
Hey Openczun,

What Derwyddon said, but to expand on it a little more. The letters indicate lifts that are grouped together with no rest between them. What isn't clear in my journal, the way I enter them, is the order and rest.

In the past I would do A1, A2, rest, A1, A2, rest, A1, A2, rest, B1, B2, rest, etc. Rest could be 1 -2 mins depending on the routine.

Currently, on heavy weight, low rep days it is A1, A2, rest, B1, B2, rest, A1, A2, rest, B1, B2, rest, etc. with rest=2 mins.

Circuit training days have no rest except for 2 mins between A & B, B & C. So they go A1, A2, A3, A4, A5, A1, A2, A3, A4, A5, A1, A2, A3, A4, A5, rest, B1, B2, B3, B4, B5, B1, etc. with rest=2 mins.
 
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