Drex's Journal

Thanks Phate!

12/5/07

Ran 5 miles on the treadmill at a 7.2 mph pace.

12/6/07

Lunge - 100x10; 100x10; 100x10
(ss1) Sumo Deadlift - 225x10; 225x10; 225x10
(ss1) Calf Raise - 205x25; 205x25; 205x25
Inclined Bench Press - 150x10; 150x10; 150x10
Declined Bench Press - 200x10; 200x10; 200x10
(ss2) one arm Standing bent-over Row - 70x10; 70x10; 70x10
(ss2) Fly - (40x2)x10; (40x2)x10; (40x2)x10
Lateral Raise - (25x2)x10; (25x2)x10; (25x2)x10
(ss3) Chin-up - 10; 10; 10
(ss3) Lying Tricep Extension - (45x2)x11; (45x2)x11; (45x2)x11
Leg Raise - 25; 25; 25
 
12/7/07

Ran 5 miles on the treadmill, time 40 mins. Hamstring is good now, but I definately lost a step over the last 2 weeks. Time to catch back up.

Played 6 games of volleyball; went 5-1.
 
12/8/07

Weight 8AM - 210 lbs (Little disappointed in the lack of weight gain this week. Only .2 lbs)

Back Squat - 225x10; 225x10; 225x10
Bench Press - 230x5; 230x5; 230x5; 230x5; 230x5
Machine Row - 150x10; 150x10; 150x10
(ss1) Leg Curl - 90x10; 115x10; 115x10
(ss1) Calf Raise - 245x20; 245x20; 245x20
(ss2) Lat Pull-down - 150x10; 150x10; 150x10
(ss2) Frontal Raise - 20x10; 20x10; 20x10
(ss3) Close Grip Bench Press - 95x10; 135x10; 145x10
(ss3) Upright Row - (35x2)x10; (40x2)x10; (40x2)x10
(ss4) Inclide Fly - (30x2)x10; (30x2)x10; (30x2)x10
(ss4) Good Morning - 135x10; 135x10; 135x10
Trunk Twists(each side) - 50x10; 60x10; 60x10

All these exercises are new except the bench press and calf raise. This is the first time I have ever done a Back Squat or Good Morning. My form was a little questionable for the first 10 back squats, but the second two sets were better. I had someone watching my form, but I could tell the first 10 were awkward and after that they felt better.

For the good mornings, I'm not sure I have this one down yet. When I went down I had the weight resting on the back of my neck. It didn't seem like it was a good spot to be holding the weight. For people that do these, is that normal or should I be doing something differently?

I have a feeling I am going to be sore tomorrow.
 
12/9/07

Ran 7 miles on the treadmill; time 58:08.

Walked half a mile on the treadmill at a 10% incline wearing a 100 lb weighted vest.
 
When performing good mornings, the bar should be on the upper back. I rest it on my traps but I don't use heavy weight. Those that use heavier weight line the bar up with the shelf made by their rear delts. If the bar rolls to your neck, focus on holding it back more. Try to get your elbows to point at the ground, instead of behind you.
 
Thanks for the tips LeiYunFat. I will work on that next time I do them.

12/10/07

Hack Squat - 215x10; 215x10; 215x10
(ss1) Deadlift - 325x5; 325x5; 325x5; 325x5; 325x5
(ss1) Calf Raise - 250x20; 250x20; 250x20; 250x20; 250x20
Bench Press - 205x10; 200x10; 200x9
Pull-up - bwx9; bwx9; bwx9
(ss2) Shoulder Press - (50x2)x12; (50x2)x12; (50x2)x12
(ss2) Shoulder Shrug - 235x10; 235x10; 235x10
(ss3) Bicep Curl - (55x2)x10; (50x2)x10; (50x2)x10
(ss3) Dip - bwx15; bwx15; bwx15
Decline Weighted Crunch - 100x10; 100x10; 100x10

We had volleyball playoffs and played 3 games. We lost the third game to a team that was 47-1 during the season to get knocked out. We gave them a run for their money though with a final score of 22-25.

12/11/07

Ran 4 miles on the treadmill; 32:00 mins.
 
12/13/07

Lunge - 110x10; 110x10; 110x10
(ss1) Sumo Deadlift - 235x10; 235x10; 235x10
(ss1) Calf Raise - 285x20; 285x20; 285x20
Inclined Bench Press - 150x10; 150x10; 150x10
Declined Bench Press - 200x10; 200x10; 200x10
(ss2) one arm Standing bent-over Row - 70x10; 70x10; 70x10
(ss2) Fly - (40x2)x10; (40x2)x10; (40x2)x10
Lateral Raise - (25x2)x10; (25x2)x10; (25x2)x10
(ss3) Chin-up - 11; 11; 11
(ss3) Lying Tricep Extension - (45x2)x12; (45x2)x12; (45x2)x12
Leg Raise - 25; 25; 25
 
12/14/07

Ran 5 miles on the treadmill; 39:21.

Played 6 games of volleyball, went 6-0! Playoffs next week fo rthe Friday league.
 
12/15/07

Weight 8AM - 214 lbs

Ran 4 miles in the morning on the treadmill.

Back Squat - 225x10; 225x10; 225x10
Bench Press - 205x10; 270x1; 200x10; 200x10
Machine Row - 150x10; 150x10; 150x10
(ss1) Leg Curl - 115x10; 115x10; 115x10
(ss1) Calf Raise - 290x20; 290x20; 290x20
(ss2) Lat Pull-down - 150x10; 150x10; 150x10
(ss2) Frontal Raise - (20x2)x10; (20x2)x10; (20x2)x10
(ss3) Close Grip Bench Press - 150x10; 150x10; 150x10
(ss3) Upright Row - (40x2)x10; (40x2)x10; (40x2)x10
(ss4) Inclide Fly - (30x2)x10; (30x2)x10; (30x2)x10
(ss4) Good Morning - 135x10; 135x10; 135x10
Trunk Twists(each side) - 60x10; 60x10; 60x10
 
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12/17/07

Hack Squat - 220x10; 220x10; 220x10
(ss1) Deadlift - 295x10; 295x10; 295x10
(ss1) Calf Raise - 305x20; 305x20; 305x20
Bench Press - 205x10; 205x10; 205x10
Pull-up - bwx9; bwx9; bwx9
(ss2) Shoulder Press - (55x2)x10; (55x2)x10; (55x2)x10
(ss2) Shoulder Shrug - 235x10; 235x10; 235x10
(ss3) Bicep Curl - (55x2)x10; (50x2)x10; (50x2)x10
(ss3) Dip - bwx15; bwx15; bwx15
Decline Weighted Crunch - 100x10; 100x10; 100x10
 
12/18/07

Ran 5 miles on the treadmill; 39:07.

12/19/07

(ss1) Back Squat - 115x10; 225x10; 225x10; 225x10
(ss1) Full-Contact Twist - 45x10; 60x10; 60x10; 60x10
(ss2) Squeeze Press - (30x2)x10; (60x2)x10; (60x2)x10; (60x2)x10
(ss2) Incline Bench Dumbbell Rows - (35x2)x10; (70x2)x10; (70x2)x10; (70x2)x10
(ss3) Medium Grip Curl - 50x10; 100x10; 100x8; 95x9
(ss3) Dips - bw+25x10, bw+25x10; bw+25x10
Overhead Figure 8 - (20x2)x4; (20x2)x4; (25x2)x4
 
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12/21/07

Ran 4 miles in the morning; 30:57.

(ss1) Good Morning - 70x10; 135x10; 135x10; 135x10
(ss1) Press Lateral - 15x10; 30x10; 30x10; 30x10
(ss2) Incline Bench Press - 80x10; 150x10; 145x10; 145x9
(ss2) Two Handed Dumbbell Swing - 25x10; 40x10; 40x10; 40x10
(ss3) Elbows-Out Extensions - 20x10; 40x10; 40x12; 40x12
(ss3) Wide Grip Curl - 45x10; 85x10; 85x10; 85x10
Squat/Burpees - 190x5; 190x5; 190x5

Played 6 games of volleyball. Was playoffs for the Friday night league. We won all matches and finished first.
 
12/23/07

Ran 8 miles on the treadmill; 1 hour 6 mins.

12/24/07

(ss1) Deadlift - 140x10; 300x10; 300x10; 300x10
(ss1) Weighted decline crunch - 50x10; 100x10; 100x10; 100x10
(ss2) Bench Press - 100x10; 205x10; 200x8; 195x6
(ss2) Med Grip Pull Up - bwx9; bwx9; bwx9
(ss3) Seated Half Press - 45x10; 100x12; 100x12; 100x12
(ss3) Close Grip Curl - 50x10; 100x10; 100x8; 95x8
The Bear - 100x4; 100x4; 100x4
 
12/26/07

(ss1) Back Squat - 115x10; 230x10; 230x10; 230x10
(ss1) Full-Contact Twist - 25x10; 60x10; 60x10; 60x10
(ss2) Squeeze Press - (35x2)x10; (65x2)x10; (65x2)x10; (65x2)x10
(ss2) Incline Bench Dumbbell Rows - (35x2)x10; (70x2)x10; (70x2)x10; (70x2)x10
(ss3) Medium Grip Curl - 50x10; 100x10; 100x9; 95x8
(ss3) Dips - bw+25x10, bw+25x10; bw+25x10
Overhead Figure 8 - (20x2)x4; (25x2)x4; (30x2)x4
 
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