My Diary
- Thread starter stingo
- Start date
I'm sure they do, I'll look next time! They're sorted by region so they should all be together.
That's good - let me know what they have and what styles you like and I'll try to make some recommendations.
Strength Training - 1/10/09
Warmup - 20 Pull-ups, 20 Squats, 20 Push-ups
A Ab Rollout from Knees - 2x5, ending with 20 second hold
B DB Swing - 3x10@20
C Complex - 2x5@30 each side
C1 DB Clean
C2 DB Squat
C3 DB Press
C4 DB Push-up
C5 DB Row
D Circuit 3x10
D1 Reverse Lunge Jump Squats
D2 T's (T-Pushups without the pushup)
E Circuit 3x10@25
E1 Romanian Deadlift
E2 Piston Row
A Ab Rollout from Knees - These weren't as bad as I thought they were going to be, but then again I was doing them from the knees, not the feet.
B DB Swing - More of a loosening up exercise for C.
C Complex - This was the toughest part of the workout, especially the push-up and row.
D Circuit - Not too bad on this either. the T's are much easier without the push-ups lol.
E Circuit - Kind of felt the RDL in my lower back but not in a bad way. The piston rows were pretty good too.
Overall - A good workout, and one that I did better on I think because I'm successful in fighitng off the infection in my foot. Hopefully it will continue to heal.
Warmup - 20 Pull-ups, 20 Squats, 20 Push-ups
A Ab Rollout from Knees - 2x5, ending with 20 second hold
B DB Swing - 3x10@20
C Complex - 2x5@30 each side
C1 DB Clean
C2 DB Squat
C3 DB Press
C4 DB Push-up
C5 DB Row
D Circuit 3x10
D1 Reverse Lunge Jump Squats
D2 T's (T-Pushups without the pushup)
E Circuit 3x10@25
E1 Romanian Deadlift
E2 Piston Row
A Ab Rollout from Knees - These weren't as bad as I thought they were going to be, but then again I was doing them from the knees, not the feet.
B DB Swing - More of a loosening up exercise for C.
C Complex - This was the toughest part of the workout, especially the push-up and row.
D Circuit - Not too bad on this either. the T's are much easier without the push-ups lol.
E Circuit - Kind of felt the RDL in my lower back but not in a bad way. The piston rows were pretty good too.
Overall - A good workout, and one that I did better on I think because I'm successful in fighitng off the infection in my foot. Hopefully it will continue to heal.
I didn't bring up the topic of beer - Jen did.
I was merely responding to her comment. Who's Steve btw? Tom here.Strength Training - 1/12/09
A Circuit x 2
A1 Mountain Climbers - 1 minute; 45 secs, 15 secs
A2 T Pushups - 1x10 (5 each side)
B Circuit x 3 (Left Side then Right Side counts as one time through the circuit)
B1 Lunges - 1x5@40
B2 DB Press - 1x5@40
B3 DB Row - 1x5@40
C Circuit x 3
C1 Squat w/Overhead Press - 1x5@30
C2 DB Pullover - 1x5@30
C3 Prisoner Squats - 1x15@BW
D V-ups - 5x10
A Circuit - For whatever reason this was really difficult today. I couldn't get all the way through the second set, having to stop at the 45 second mark for a 10 second rest *sigh*.
B Circuit - This went surprisingly better than the first time I did it a week ago.
C Circuit - This was the surprise of the workout. I did much better here than on the first time I did this workout. I wonder if it just took my body a while to warm up after the rest week.
D V-ups - All sets have a 30 second rest in between, and by the end of the 5th set I was tiring.
Overall - A good workout, and, having been on rest week last week, it's good to be back into the swing of things. - A good workout, and, having been on rest week last week, it's good to be back into the swing of things.
A Circuit x 2
A1 Mountain Climbers - 1 minute; 45 secs, 15 secs
A2 T Pushups - 1x10 (5 each side)
B Circuit x 3 (Left Side then Right Side counts as one time through the circuit)
B1 Lunges - 1x5@40
B2 DB Press - 1x5@40
B3 DB Row - 1x5@40
C Circuit x 3
C1 Squat w/Overhead Press - 1x5@30
C2 DB Pullover - 1x5@30
C3 Prisoner Squats - 1x15@BW
D V-ups - 5x10
A Circuit - For whatever reason this was really difficult today. I couldn't get all the way through the second set, having to stop at the 45 second mark for a 10 second rest *sigh*.
B Circuit - This went surprisingly better than the first time I did it a week ago.
C Circuit - This was the surprise of the workout. I did much better here than on the first time I did this workout. I wonder if it just took my body a while to warm up after the rest week.
D V-ups - All sets have a 30 second rest in between, and by the end of the 5th set I was tiring.
Overall - A good workout, and, having been on rest week last week, it's good to be back into the swing of things. - A good workout, and, having been on rest week last week, it's good to be back into the swing of things.
Strength Training - 1/17/09
A Planks x 2
A1 Front - 1 min
A2 Left Side - 30 secs
A3 Front - 30 secs
A4 Right Side - 30 secs
A5 Front - 1 min
B Burpees - 3x10
C DB Hand Off - 1x50, 2x60
D Circuit x 3x8@35
D1 Incline Press
D2 Row
E Russian Shuffle - 5 sets w/10lb plate
F Circuit x 3x6
F1 Squat w/Overhead Press @ 15lb DB
F2 Woodchoppers @ 25lb plate
A Planks - The return of planks! Haven't had to do those in a while. Did pretty well, even if the first set was iffy (guess that was my warmup set).
B Burpees - I think this is the first time I've done real burpees. They weren't pretty but they were done.
C DB Hand Off - For this one, Tim stood on the bench, and I had to pick up the db from the floor, and get it up over my head to hand it to him. He told me his version of this exercise was to use bags of concrete, putting them on a shelf.
D Circuit - This started out decently, but I was pushing it toward the end.
E Russian Shuffle - Karla tells me the name of this exercise is a Russian shuffle. It's basically a duck walk, but instead of always facing noon, you pivot, facing 3 o'clock, then 9 o'clock, repeat... Tough to get down and stay down that's for sure.
F Circuit - The unusual parts of this circuit were doing the woodchoppers with the plate, and not having to bend at the waist - just stood straight up. The squat with OHP was different too because I was pressing as I was squatting - which took a bit to sink in lol.
Overall - Getting back into the groove I think. With weight down and very little alcohol to contend with, I think it's back on the road to mojo for me. Tim mentioned getting a tractor tire in the summer, and we'd go to his place to flip it. Good times ahead.
A Planks x 2
A1 Front - 1 min
A2 Left Side - 30 secs
A3 Front - 30 secs
A4 Right Side - 30 secs
A5 Front - 1 min
B Burpees - 3x10
C DB Hand Off - 1x50, 2x60
D Circuit x 3x8@35
D1 Incline Press
D2 Row
E Russian Shuffle - 5 sets w/10lb plate
F Circuit x 3x6
F1 Squat w/Overhead Press @ 15lb DB
F2 Woodchoppers @ 25lb plate
A Planks - The return of planks! Haven't had to do those in a while. Did pretty well, even if the first set was iffy (guess that was my warmup set).
B Burpees - I think this is the first time I've done real burpees. They weren't pretty but they were done.
C DB Hand Off - For this one, Tim stood on the bench, and I had to pick up the db from the floor, and get it up over my head to hand it to him. He told me his version of this exercise was to use bags of concrete, putting them on a shelf.
D Circuit - This started out decently, but I was pushing it toward the end.
E Russian Shuffle - Karla tells me the name of this exercise is a Russian shuffle. It's basically a duck walk, but instead of always facing noon, you pivot, facing 3 o'clock, then 9 o'clock, repeat... Tough to get down and stay down that's for sure.
F Circuit - The unusual parts of this circuit were doing the woodchoppers with the plate, and not having to bend at the waist - just stood straight up. The squat with OHP was different too because I was pressing as I was squatting - which took a bit to sink in lol.
Overall - Getting back into the groove I think. With weight down and very little alcohol to contend with, I think it's back on the road to mojo for me. Tim mentioned getting a tractor tire in the summer, and we'd go to his place to flip it. Good times ahead.
Last edited:
Strength Training - 1/19/09
A Circuit x 2
A1 Mountain Climbers - 1 minute; 50 secs, 10 secs
A2 T Pushups - 1x10 (5 each side)
B Circuit x 3 (Left Side then Right Side counts as one time through the circuit)
B1 Lunges - 1x5@40
B2 DB Press - 1x5@40
B3 DB Row - 1x5@40
C Circuit x 3
C1 Squat w/Overhead Press - 1x5@30
C2 DB Pullover - 1x5@30
C3 Prisoner Squats - 1x15@BW
D V-ups - 5x10
A Circuit - Still a killer, but not quite so much as it was last time I did it.
B Circuit - Not bad on this one - might consider upping the weight Wednesday.
C Circuit - And today it was difficult to do the squat + OHP. I swear if it's not one thing it's another.
D V-ups - An ok showing here. Still not doing proper V-ups but I'm doing what I can.
Overall - A decent workout... I'm glad I did it though. Still looking for my mojo.
A Circuit x 2
A1 Mountain Climbers - 1 minute; 50 secs, 10 secs
A2 T Pushups - 1x10 (5 each side)
B Circuit x 3 (Left Side then Right Side counts as one time through the circuit)
B1 Lunges - 1x5@40
B2 DB Press - 1x5@40
B3 DB Row - 1x5@40
C Circuit x 3
C1 Squat w/Overhead Press - 1x5@30
C2 DB Pullover - 1x5@30
C3 Prisoner Squats - 1x15@BW
D V-ups - 5x10
A Circuit - Still a killer, but not quite so much as it was last time I did it.
B Circuit - Not bad on this one - might consider upping the weight Wednesday.
C Circuit - And today it was difficult to do the squat + OHP. I swear if it's not one thing it's another.
D V-ups - An ok showing here. Still not doing proper V-ups but I'm doing what I can.
Overall - A decent workout... I'm glad I did it though. Still looking for my mojo.
Strength Training - 1/21/09
A Circuit x 2
A1 Mountain Climbers - 1 minute
A2 T Pushups - 1x10 (5 each side)
B Circuit x 3 (Left Side then Right Side counts as one time through the circuit)
B1 Lunges - 1x5@40
B2 DB Press - 1x5@40
B3 DB Row - 1x5@40
C Circuit x 3
C1 Squat w/Overhead Press - 1x5@30
C2 DB Pullover - 1x5@30
C3 Prisoner Squats - 1x15@BW
D V-ups - 5x10
A Circuit - I did it! I finally got through the second minute!
B Circuit - This circuit wasn't too bad today. Seems like a weight increase is in order on Monday.
C Circuit - Again, the Squat + OHP was difficult. Still, I might try moving up a little because it's uncharacteristic of me to stay this long at the same weight.
D V-ups - Apparently I really am doing V-ups lol. Yay!
Overall - A good workout, one done under the watchful eye of the gym manager (she always likes to go through my workouts to see what I'm doing). A couple of milestones here in that I got through the second minute of the mountain climbers, and apparently I really am doing V-ups! I think that may be the sound of my mojo at the door.
A Circuit x 2
A1 Mountain Climbers - 1 minute
A2 T Pushups - 1x10 (5 each side)
B Circuit x 3 (Left Side then Right Side counts as one time through the circuit)
B1 Lunges - 1x5@40
B2 DB Press - 1x5@40
B3 DB Row - 1x5@40
C Circuit x 3
C1 Squat w/Overhead Press - 1x5@30
C2 DB Pullover - 1x5@30
C3 Prisoner Squats - 1x15@BW
D V-ups - 5x10
A Circuit - I did it! I finally got through the second minute!
B Circuit - This circuit wasn't too bad today. Seems like a weight increase is in order on Monday.
C Circuit - Again, the Squat + OHP was difficult. Still, I might try moving up a little because it's uncharacteristic of me to stay this long at the same weight.
D V-ups - Apparently I really am doing V-ups lol. Yay!
Overall - A good workout, one done under the watchful eye of the gym manager (she always likes to go through my workouts to see what I'm doing). A couple of milestones here in that I got through the second minute of the mountain climbers, and apparently I really am doing V-ups! I think that may be the sound of my mojo at the door.
Hey congrats on v ups! I can do one....
Thanks - I was surprised, because I thought I wasn't getting my upper body off the floor high enough, so thought I was doing L-ups not V-ups. lol
211!! Wow! You've come so far, Tom, you should be really proud of yourself.
Strength Training - 1/24/09
A Squat Thrusts - 1x20
B DB Hand-Offs - 1x15@50, 1x15@55, 1x15@60
C Circuit x 3
C1 Static Lunge with Cable Row (L) - 1x12@35
C2 Pushups - 1x12
C3 Static Lunge with Cable Row (R) - 1x12@35
D Squat Thrusts - 1x20
E Circuit x 3
E1 Step-up (L) 1x12@25
E2 Smith Pull-up 1x12
E3 Step-up (R) 1x12@25
F Squat Thrusts - 1x20
G Treadmill 10 minutes @ 10.0 incline, 3.0 speed
A Squat Thrusts - A slowish start to the workout, but a good one I think, as I did better on these than expected.
B DB Hand-Offs - Tim stands on the bench and I grab the dumbbell with both hands, and lift it from the floor over my head so Tim can grab it and step down to place the DB on the floor again.
C Circuit - The idea here is to go down into a lunge, then come up and use the arm opposite the working leg to do the row.
D Squat Thrusts - A little slower than A, but still not too bad.
E Circuit - We used the Smith machine to do pull-ups this time around. It's been a while since we've done this type of exercise on the Smith, and then it was inverted rows.
F Squat Thrusts - The last set, thankfully, and none too soon. Still, didn't go as slowly as I'd expected it to.
G Treadmill - Left calf was protesting a lot here, but I was able to finish.
Overall - A good workout. On finishing the last squat thrusts set (F), Tim said I had decent endurance, which I will take as a compliment.
A Squat Thrusts - 1x20
B DB Hand-Offs - 1x15@50, 1x15@55, 1x15@60
C Circuit x 3
C1 Static Lunge with Cable Row (L) - 1x12@35
C2 Pushups - 1x12
C3 Static Lunge with Cable Row (R) - 1x12@35
D Squat Thrusts - 1x20
E Circuit x 3
E1 Step-up (L) 1x12@25
E2 Smith Pull-up 1x12
E3 Step-up (R) 1x12@25
F Squat Thrusts - 1x20
G Treadmill 10 minutes @ 10.0 incline, 3.0 speed
A Squat Thrusts - A slowish start to the workout, but a good one I think, as I did better on these than expected.
B DB Hand-Offs - Tim stands on the bench and I grab the dumbbell with both hands, and lift it from the floor over my head so Tim can grab it and step down to place the DB on the floor again.
C Circuit - The idea here is to go down into a lunge, then come up and use the arm opposite the working leg to do the row.
D Squat Thrusts - A little slower than A, but still not too bad.
E Circuit - We used the Smith machine to do pull-ups this time around. It's been a while since we've done this type of exercise on the Smith, and then it was inverted rows.
F Squat Thrusts - The last set, thankfully, and none too soon. Still, didn't go as slowly as I'd expected it to.
G Treadmill - Left calf was protesting a lot here, but I was able to finish.
Overall - A good workout. On finishing the last squat thrusts set (F), Tim said I had decent endurance, which I will take as a compliment.
Strength Training - 1/26/09
A Circuit x 2
A1 Mountain Climbers - 1 minute
A2 T Pushups - 1x10 (5 each side)
B Circuit x 3 (Left Side then Right Side counts as one time through the circuit)
B1 Lunges - 1x5@42.5
B2 DB Press - 1x5@42.5
B3 DB Row - 1x5@42.5
C Circuit x 3
C1 Squat w/Overhead Press - 1x5@35
C2 DB Pullover - 1x5@35
C3 Prisoner Squats - 1x15@BW
D V-ups - 5x10
A Circuit - Got the 2nd minute again... But only... JUST... barely...
B Circuit - A small increase here to test the water, and not to antagonize my left shoulder.
C Circuit - I couldn't find the 4th platemate, so I just decided to use the 35's. It was slow, and wasn't pretty, but it worked.
D V-ups - Doing better with these also.
Overall - I know I'm adapting to this workout (finally), so I'm a bit happier with my prospects.
A Circuit x 2
A1 Mountain Climbers - 1 minute
A2 T Pushups - 1x10 (5 each side)
B Circuit x 3 (Left Side then Right Side counts as one time through the circuit)
B1 Lunges - 1x5@42.5
B2 DB Press - 1x5@42.5
B3 DB Row - 1x5@42.5
C Circuit x 3
C1 Squat w/Overhead Press - 1x5@35
C2 DB Pullover - 1x5@35
C3 Prisoner Squats - 1x15@BW
D V-ups - 5x10
A Circuit - Got the 2nd minute again... But only... JUST... barely...
B Circuit - A small increase here to test the water, and not to antagonize my left shoulder.
C Circuit - I couldn't find the 4th platemate, so I just decided to use the 35's. It was slow, and wasn't pretty, but it worked.
D V-ups - Doing better with these also.
Overall - I know I'm adapting to this workout (finally), so I'm a bit happier with my prospects.
Last edited: