My Diary
- Thread starter stingo
- Start date
Upper Body Endurance - 2/19/09
All exercises 2x15, except G which was 2x10.
A DB Bench Piston Press - 40
B Inverted Row - 7th hook
C DB Push Press - 35
D Lat Pulldown - 42.5
E Diamond Pushups - BW
F Bicep Curl Supinated - 20
G Tricep Pulldown - 15, 10 reps each set
H Bicep Curl Pronated - 15
A DB Bench Piston Press - A slow start to these, but I gradually improved as I warmed up.
B Inverted Row - Another exercise I've not done very often, and those last reps weren't pretty but I got them in.
C DB Push Press - I was thinking about 40s for this but backed off to the 35s - a wise choice.
D Lat Pulldown - Again, the last reps weren't pretty so I will probably do this weight again next week.
E Diamond Pushups - Warming up for these, I didn't think I was going to be able to do them, but I somehow managed it. I'll keep it the same next week but concentrate on a fuller ROM.
F Bicep Curl Supinated - My left arm was protesting throughout this one. Not enough to stop exercising, but it definitely made its discomfort known.
G Tricep Pulldown - Only got to 10 reps here due to my left arm only being able to do that many. The right could've gotten these I'm sure, so I'll keep the same weight next week in the hopes of balancing stuff out.
H Bicep Curl Pronated - This felt weird to do, though it didn't hurt my arm at all.
Overall - A good workout again. Did some things I've not done at all or haven't in a while. Will see what happens tomorrow for the lower body. I didn't get winded though like I thought I should, so I will probably ask Alan about that.
All exercises 2x15, except G which was 2x10.
A DB Bench Piston Press - 40
B Inverted Row - 7th hook
C DB Push Press - 35
D Lat Pulldown - 42.5
E Diamond Pushups - BW
F Bicep Curl Supinated - 20
G Tricep Pulldown - 15, 10 reps each set
H Bicep Curl Pronated - 15
A DB Bench Piston Press - A slow start to these, but I gradually improved as I warmed up.
B Inverted Row - Another exercise I've not done very often, and those last reps weren't pretty but I got them in.
C DB Push Press - I was thinking about 40s for this but backed off to the 35s - a wise choice.
D Lat Pulldown - Again, the last reps weren't pretty so I will probably do this weight again next week.
E Diamond Pushups - Warming up for these, I didn't think I was going to be able to do them, but I somehow managed it. I'll keep it the same next week but concentrate on a fuller ROM.
F Bicep Curl Supinated - My left arm was protesting throughout this one. Not enough to stop exercising, but it definitely made its discomfort known.
G Tricep Pulldown - Only got to 10 reps here due to my left arm only being able to do that many. The right could've gotten these I'm sure, so I'll keep the same weight next week in the hopes of balancing stuff out.
H Bicep Curl Pronated - This felt weird to do, though it didn't hurt my arm at all.
Overall - A good workout again. Did some things I've not done at all or haven't in a while. Will see what happens tomorrow for the lower body. I didn't get winded though like I thought I should, so I will probably ask Alan about that.
Lower Body Endurance - 2x(12-15)
All exercises 2x15.
A Deadlift - 60
B Push Back - 110
C Hamstring Curl - 90, 100
D Crunch - 10
E Plate Swings - 45
F Reverse Crunch - BW
G Cable Twist - 25
A Deadlift - Ok this one kicked my ass, but I did it. Leads me to suspect I should be doing more reps with the 60's in my strength workout, based on the outcome here.
B Push Back - I was dismayed to find that this actually works the glutes and quads, not hamstrings like I thought. So, I counted it as my quad dominant exercise, and did a last minute substitution of hamstring curls.
C Hamstring Curl - I did these on Tuesday, so would like to find an alternate exercise that works the same muscle. No GHR machine from what I can see. (Probably the only machine they don't have at PF.)
D Crunch - Experimented with this here by holding a 10lb plate behind my head. It worked.
E Plate Swings - This was a tough one, but manageable. Was told not to lay the plate against the wall because they don't want the walls nicked. I'm not sure how to add weight though, as I'm using a 45lb plate, unless I change to dumbbells. (Pity they don't have kettlebells, otherwise I'd be so on it.)
F Reverse Crunch - I think I could do a bit more of these than required so I'm thinking of redoing my ab workout to be something like V-ups and side bends. Opinions?
G Cable Twist - I was surprised at how tired I was, especially in the midsection when coming to these. Still, got through it ok - will probably add weight next time.
Overall - A good workout but some revision of the exercises is in order. Oddly, I don't have that sleepy feeling I get after doing the upper body routines. Not sure why that is, but maybe better selection of exercises and pushing closer to failure will get me there.
All exercises 2x15.
A Deadlift - 60
B Push Back - 110
C Hamstring Curl - 90, 100
D Crunch - 10
E Plate Swings - 45
F Reverse Crunch - BW
G Cable Twist - 25
A Deadlift - Ok this one kicked my ass, but I did it. Leads me to suspect I should be doing more reps with the 60's in my strength workout, based on the outcome here.
B Push Back - I was dismayed to find that this actually works the glutes and quads, not hamstrings like I thought. So, I counted it as my quad dominant exercise, and did a last minute substitution of hamstring curls.
C Hamstring Curl - I did these on Tuesday, so would like to find an alternate exercise that works the same muscle. No GHR machine from what I can see. (Probably the only machine they don't have at PF.)
D Crunch - Experimented with this here by holding a 10lb plate behind my head. It worked.
E Plate Swings - This was a tough one, but manageable. Was told not to lay the plate against the wall because they don't want the walls nicked. I'm not sure how to add weight though, as I'm using a 45lb plate, unless I change to dumbbells. (Pity they don't have kettlebells, otherwise I'd be so on it.)
F Reverse Crunch - I think I could do a bit more of these than required so I'm thinking of redoing my ab workout to be something like V-ups and side bends. Opinions?
G Cable Twist - I was surprised at how tired I was, especially in the midsection when coming to these. Still, got through it ok - will probably add weight next time.
Overall - A good workout but some revision of the exercises is in order. Oddly, I don't have that sleepy feeling I get after doing the upper body routines. Not sure why that is, but maybe better selection of exercises and pushing closer to failure will get me there.
Upper Body Strength - 2x(5-8) - 2/22/09
All exercises are 2x8.
A DB Bench Press - 60
B Seated Cable Row - 60
C Pike Press - BW
D Assisted Pull-ups - -85
E Assisted Dips - -85
F Cable Curls - 20
G Cable Tricep Pushdown - 20
H Hammer Curls - 20
A DB Bench Press - Re-did these at 60 with 8 reps, making sure to have a full range of motion. Will try more reps next time.
B Seated Cable Row - ROM issues at 60, but I pulled through. I'll try this at 60 again to see how I fare.
C Pike Press - I'm going to give the bench a go next time to see how I do.
D Assisted Pull-ups - Felt better here, with the same weight. Might up it next time.
E Assisted Dips - This one felt better too - might adjust weight upward for it also.
F Cable Curls - Less pain here, thankfully, but again, more difficult to ensure full ROM.
G Cable Tricep Pushdown - The left arm lags here. The right can do these just fine, but the left has trouble, so we go at the speed of the weakest link.
H Hammer Curls - These felt better too - with little in the way of protest from the left arm.
Overall - Although the weights haven't moved at all, the way they were moved certainly was. Felt more in control and confident this time around. Looking forward to the lower body workout tomorrow.
All exercises are 2x8.
A DB Bench Press - 60
B Seated Cable Row - 60
C Pike Press - BW
D Assisted Pull-ups - -85
E Assisted Dips - -85
F Cable Curls - 20
G Cable Tricep Pushdown - 20
H Hammer Curls - 20
A DB Bench Press - Re-did these at 60 with 8 reps, making sure to have a full range of motion. Will try more reps next time.
B Seated Cable Row - ROM issues at 60, but I pulled through. I'll try this at 60 again to see how I fare.
C Pike Press - I'm going to give the bench a go next time to see how I do.
D Assisted Pull-ups - Felt better here, with the same weight. Might up it next time.
E Assisted Dips - This one felt better too - might adjust weight upward for it also.
F Cable Curls - Less pain here, thankfully, but again, more difficult to ensure full ROM.
G Cable Tricep Pushdown - The left arm lags here. The right can do these just fine, but the left has trouble, so we go at the speed of the weakest link.
H Hammer Curls - These felt better too - with little in the way of protest from the left arm.
Overall - Although the weights haven't moved at all, the way they were moved certainly was. Felt more in control and confident this time around. Looking forward to the lower body workout tomorrow.
Lower Body Strength - 2x(5-8) - 2/23/09
All exercises 2x8.
A Smith Machine Squat - 100+Bar
B Hamstring Curl - 90. 105
C Leg Extension - 90, 105
D Turkish Getup - 30
E "Superman" Back Extensions - 2.5, 5
F Hanging Leg Raise - BW
G Woodchoppers - 50
A Smith Machine Squat - Put on a little bit more here today.
B Hamstring Curl - I'm not sure if it's better machine setup/familiarity but this and the leg extension went better today.
C Leg Extension - As noted these were better, so a bit of an increase in weight.
D Turkish Getup - Did surprisingly well here today - not sure what it was, but this edition felt so much better it was surprising. Of course, starting with the proper weight probably helped.
E "Superman" Back Extensions - I experimented with using a 2.5lb plate, and for the second set, a 5lb plate.
F Hanging Leg Raise - Sad to say, no real improvement here.
G Woodchoppers - Upped the weight here too. Yay!
Overall - A really good workout today. I felt really with it and the results show it. Glad to be back in the grove again.
(Well, except for the Hanging Leg Raise, but that's a nitpick in an otherwise excellent workout.)
All exercises 2x8.
A Smith Machine Squat - 100+Bar
B Hamstring Curl - 90. 105
C Leg Extension - 90, 105
D Turkish Getup - 30
E "Superman" Back Extensions - 2.5, 5
F Hanging Leg Raise - BW
G Woodchoppers - 50
A Smith Machine Squat - Put on a little bit more here today.
B Hamstring Curl - I'm not sure if it's better machine setup/familiarity but this and the leg extension went better today.
C Leg Extension - As noted these were better, so a bit of an increase in weight.
D Turkish Getup - Did surprisingly well here today - not sure what it was, but this edition felt so much better it was surprising. Of course, starting with the proper weight probably helped.
E "Superman" Back Extensions - I experimented with using a 2.5lb plate, and for the second set, a 5lb plate.
F Hanging Leg Raise - Sad to say, no real improvement here.
G Woodchoppers - Upped the weight here too. Yay!
Overall - A really good workout today. I felt really with it and the results show it. Glad to be back in the grove again.
(Well, except for the Hanging Leg Raise, but that's a nitpick in an otherwise excellent workout.)Upper Body Endurance - 2x(10-15) - 2/25/09
All exercises 2x15, except where noted.
A DB Bench Piston Press - 40, 45
B Inverted Row (7th Hook)- 1x15@BW, 1x11@BW
C DB Push Press - 1x15@35, 1x11@40
D Lat Pulldown - 85, 85+Addon
E Diamond Pushups - BW
F Bicep Curl Supinated- 20
G Tricep Pulldown - 1x15@15, 1x11@15
H Bicep Curl Pronated - 15
A DB Bench Piston Press - Wasn't sure where to start with these, so picked the weight I did last week. Used the 40's for the second set.
B Inverted Row - I counted 7 hooks, but this looked a bit lower to the ground to me than last week. Not sure why. Did 11 reps in the second set.
C DB Push Press - Started with 35 on the first set, and did ok with them. 40 on the second set, but got to 11 reps before failure.
D Lat Pulldown - Felt stronger and with it in this one this week.
E Diamond Pushups - Was just able to finish the second set.
F Bicep Curl Supinated - Again, left arm protest, but I got through it.
G Tricep Pulldown - A bit better on this one. 15 reps for the first set and 11 on the second.
H Bicep Curl Pronated - Left arm didn't like this one either today, but I got through it.
Overall - Good workout here - not as good as Tuesday's but a fine showing nonetheless. Lower body tomorrow, then I can rest til Monday.
All exercises 2x15, except where noted.
A DB Bench Piston Press - 40, 45
B Inverted Row (7th Hook)- 1x15@BW, 1x11@BW
C DB Push Press - 1x15@35, 1x11@40
D Lat Pulldown - 85, 85+Addon
E Diamond Pushups - BW
F Bicep Curl Supinated- 20
G Tricep Pulldown - 1x15@15, 1x11@15
H Bicep Curl Pronated - 15
A DB Bench Piston Press - Wasn't sure where to start with these, so picked the weight I did last week. Used the 40's for the second set.
B Inverted Row - I counted 7 hooks, but this looked a bit lower to the ground to me than last week. Not sure why. Did 11 reps in the second set.
C DB Push Press - Started with 35 on the first set, and did ok with them. 40 on the second set, but got to 11 reps before failure.
D Lat Pulldown - Felt stronger and with it in this one this week.
E Diamond Pushups - Was just able to finish the second set.
F Bicep Curl Supinated - Again, left arm protest, but I got through it.
G Tricep Pulldown - A bit better on this one. 15 reps for the first set and 11 on the second.
H Bicep Curl Pronated - Left arm didn't like this one either today, but I got through it.
Overall - Good workout here - not as good as Tuesday's but a fine showing nonetheless. Lower body tomorrow, then I can rest til Monday.
Lower Body Endurance - 2x(10-15) - 2/26/09
All exercises 2x15, except where noted.
A Deadlift - 60
B Hamstring Curl - 70
C Push Back - 115, 120
D V-ups 2x20 (AMRAP)
E DB Swings - 50
F Side Extension - BW
G Cable Twist - 30
A Deadlift - Same weight, but did much better with them this time around. I doubt I could move more, the limitation being the grip of my left hand. Any ideas?
B Hamstring Curl - Better 15 good reps at 70 than the apparently half-assed ones I did last week. Planet Fitness does NOT have an apparatus for prone hamstring curls... Yet another reason I'll be looking at gyms this coming week.
C Push Back - These were better today too. Not sure how much quadricep work is going on, but I did feel it there (as well as the glutes) today.
D V-ups - Since this workout's about endurance, I figure I'm just going ot do AMRAP here as I really don't know how I'd add weights.
E DB Swings - No real convenient way to move up in weight with the plates, so it's back to a dumbbell for me. This would be awesome with a kettlebell though.
F Side Extension - This must've been amusing to any onlookers, because it was clear that when I started, I had no idea how I was going to manage it. Made it through though without injury, bodily
G Cable Twist - One side is better than the other on here, and for the life of me I can't think of which one it is. *sigh*. Still, a little more weight here too.
Overall - A bit different workout today, but it was pretty good. I think I'm over the first week workout adaptations and can really concentrate on moving some iron.
All exercises 2x15, except where noted.
A Deadlift - 60
B Hamstring Curl - 70
C Push Back - 115, 120
D V-ups 2x20 (AMRAP)
E DB Swings - 50
F Side Extension - BW
G Cable Twist - 30
A Deadlift - Same weight, but did much better with them this time around. I doubt I could move more, the limitation being the grip of my left hand. Any ideas?
B Hamstring Curl - Better 15 good reps at 70 than the apparently half-assed ones I did last week. Planet Fitness does NOT have an apparatus for prone hamstring curls... Yet another reason I'll be looking at gyms this coming week.
C Push Back - These were better today too. Not sure how much quadricep work is going on, but I did feel it there (as well as the glutes) today.
D V-ups - Since this workout's about endurance, I figure I'm just going ot do AMRAP here as I really don't know how I'd add weights.
E DB Swings - No real convenient way to move up in weight with the plates, so it's back to a dumbbell for me. This would be awesome with a kettlebell though.
F Side Extension - This must've been amusing to any onlookers, because it was clear that when I started, I had no idea how I was going to manage it. Made it through though without injury, bodily
G Cable Twist - One side is better than the other on here, and for the life of me I can't think of which one it is. *sigh*. Still, a little more weight here too.
Overall - A bit different workout today, but it was pretty good. I think I'm over the first week workout adaptations and can really concentrate on moving some iron.
Upper Body Strength - 3/2/09
All exercises are 2x8.
A DB Bench Press - 60
B Seated Cable Row - 60
C Pike Press - BW
D Assisted Pull-ups - -85, -70
E Assisted Dips - -85, -70
F Cable Curls - 20
G Cable Tricep Pushdown - 20
H Hammer Curls - 20
A DB Bench Press - Did these pretty well today. I'd thought of adding reps but at the 8th rep my left arm felt wonky so I decided to leave well enough alone.
B Seated Cable Row - Did better here today. Apparently the weight listed for this particular pulley is for one hand, so I'm actually moving 120.
C Pike Press - Big psychological PR here! I did the second set with my feet on the bench. No idea how form wasm but when I was done it was my shoulders that were feeling it. The benches at PF are kinda low too, but that doesn't matter, I did it!
D Assisted Pull-ups - Progress here - JUST made the last rep of the -70.
E Assisted Dips - Improvement here as well.
F Cable Curls - Same weight, but the reps felt better and there was less pain.
G Cable Tricep Pushdown - The left arm is improving - it's more stable than it was in previous attempts.
H Hammer Curls - I probably could've attempted the 25's for the second set, but by the time I discovered it, it was too late.
Overall - A good workout. Where I didn't use higher weights, the weights I did use had good, clean reps associated with them. Especially happy about the Pike Press PR.
All exercises are 2x8.
A DB Bench Press - 60
B Seated Cable Row - 60
C Pike Press - BW
D Assisted Pull-ups - -85, -70
E Assisted Dips - -85, -70
F Cable Curls - 20
G Cable Tricep Pushdown - 20
H Hammer Curls - 20
A DB Bench Press - Did these pretty well today. I'd thought of adding reps but at the 8th rep my left arm felt wonky so I decided to leave well enough alone.
B Seated Cable Row - Did better here today. Apparently the weight listed for this particular pulley is for one hand, so I'm actually moving 120.
C Pike Press - Big psychological PR here! I did the second set with my feet on the bench. No idea how form wasm but when I was done it was my shoulders that were feeling it. The benches at PF are kinda low too, but that doesn't matter, I did it!
D Assisted Pull-ups - Progress here - JUST made the last rep of the -70.
E Assisted Dips - Improvement here as well.
F Cable Curls - Same weight, but the reps felt better and there was less pain.
G Cable Tricep Pushdown - The left arm is improving - it's more stable than it was in previous attempts.
H Hammer Curls - I probably could've attempted the 25's for the second set, but by the time I discovered it, it was too late.
Overall - A good workout. Where I didn't use higher weights, the weights I did use had good, clean reps associated with them. Especially happy about the Pike Press PR.
Lower Body Strength - 3/3/09
All exercises 2x8.
A Smith Machine Squat - 110+Bar
B Hamstring Curl - 115
C Leg Extension - 155
D Turkish Getup - 30
E "Superman" Back Extensions - 7.5, 10
F Hanging Leg Raise - BW
G Woodchoppers - 57.5
A Smith Machine Squat - Improvement here, though I'm not sure I got down as far as I did last week, so I may stay the same next time.
B Hamstring Curl - The 115 was kind of stretch, so I might keep it there next time.
C Leg Extension - The 115 here though felt much easier - surprisingly so in fact. I may up this next time, but kept it the same so as not to outwork the hamstrings.
D Turkish Getup - Better here, but not quite up to doing the 35's yet.
E "Superman" Back Extensions - More experimentation with 7.5 and 10 lb additions. The 10lb is about my limit for now.
F Hanging Leg Raise - I have no idea what happened here, but these went really, really well. Very surprised actually, but grateful all the same.
G Woodchoppers - Higher weight here too, though I want to take a look at some videos to see if I'm doing this properly.
Overall - A very good workout here too... Kind makes up for the scale being mean to me this morning. Some nice surprises and nice gains here, though I'm thinking the extra day of rest probably helped too.
All exercises 2x8.
A Smith Machine Squat - 110+Bar
B Hamstring Curl - 115
C Leg Extension - 155
D Turkish Getup - 30
E "Superman" Back Extensions - 7.5, 10
F Hanging Leg Raise - BW
G Woodchoppers - 57.5
A Smith Machine Squat - Improvement here, though I'm not sure I got down as far as I did last week, so I may stay the same next time.
B Hamstring Curl - The 115 was kind of stretch, so I might keep it there next time.
C Leg Extension - The 115 here though felt much easier - surprisingly so in fact. I may up this next time, but kept it the same so as not to outwork the hamstrings.
D Turkish Getup - Better here, but not quite up to doing the 35's yet.
E "Superman" Back Extensions - More experimentation with 7.5 and 10 lb additions. The 10lb is about my limit for now.
F Hanging Leg Raise - I have no idea what happened here, but these went really, really well. Very surprised actually, but grateful all the same.
G Woodchoppers - Higher weight here too, though I want to take a look at some videos to see if I'm doing this properly.
Overall - A very good workout here too... Kind makes up for the scale being mean to me this morning. Some nice surprises and nice gains here, though I'm thinking the extra day of rest probably helped too.
Stingo, try a mixed grip when deadlifting. In addition, try to just hold on to heavy db's or bars. Use a fat bar or towel wrapped around them. Try focusing really hard on the grip. Make a fist right now like you normally do. Now, make that same fist, but clench every muscle you can-- your glutes, abs, etc. Notice how much tighter it becomes, and try to grip like this from now on.
Are superman back extensions done laying on the floor? Get yourself a larger range of motion. What I do at the campus gym where there is no back extension is stack bumper plates on top of each other, and a bench on top of that. I set up another bar or bench at the same height with weight holding it down. That is where I place my feet. I lie perpendicular to bench 1 at the hip and do back extensions at full ROM this way.
Thanks for the suggestions - I'll give them a try.
One thing they do have at the gym I work out at is a back extension machine, so I do get a good ROM when I do them. Again, thanks for the input. I appreciate it.
Upper Body Endurance - 3/5/09
All exercises 2x15, except where noted.
A DB Bench Piston Press - 45
B Inverted Row (7th Hook)- 1x15@BW, 1x10@BW
C DB Push Press - 1x15@40, 1x11@40
D Lat Pulldown - 100
E Diamond Pushups - BW
F Bicep Curl Supinated- 20
G Tricep Pulldown - 1x10@15, 1x10@15
H Bicep Curl Pronated - 15
A DB Bench Piston Press - I will probably revisit this weight next week as I want to get better reps.
B Inverted Row - Not sure how to score this as I think I had my feet a bit further out this time. So I think it's progress...
C DB Push Press - 40s definitely a challenge here for both sets. I hope to get 15 on the 2nd set this coming week.
D Lat Pulldown - Better here, but revisiting this weight for better reps is a good idea.
E Diamond Pushups - I think I was getting better ROM as I could just about make the last rep of the 2nd set.
F Bicep Curl Supinated - No progress here weight-wise and my left arm seemed pretty ornery today.
G Tricep Pulldown - For whatever reason I did pushdowns for two sets, then realized my mistake... And did two sets of pulldowns. The numbers listed are for the pulldowns.
H Bicep Curl Pronated - Grip and arm pain conspire to keep this one at 15.
Overall - A decent showing here, with some increased weights (and hopefully next week, better reps).
Heard at the gym: The lunk alarm as I inadvertently set it off lol. I had placed my dbs on a weight bench (horizontally, and the heads are circular...). After staying there for like a minute or so, one decides to roll off and hit the floor - setting off the alarm. I strongly suspected there were detectors in the dumbbells - now I'm certain of it. lol
All exercises 2x15, except where noted.
A DB Bench Piston Press - 45
B Inverted Row (7th Hook)- 1x15@BW, 1x10@BW
C DB Push Press - 1x15@40, 1x11@40
D Lat Pulldown - 100
E Diamond Pushups - BW
F Bicep Curl Supinated- 20
G Tricep Pulldown - 1x10@15, 1x10@15
H Bicep Curl Pronated - 15
A DB Bench Piston Press - I will probably revisit this weight next week as I want to get better reps.
B Inverted Row - Not sure how to score this as I think I had my feet a bit further out this time. So I think it's progress...
C DB Push Press - 40s definitely a challenge here for both sets. I hope to get 15 on the 2nd set this coming week.
D Lat Pulldown - Better here, but revisiting this weight for better reps is a good idea.
E Diamond Pushups - I think I was getting better ROM as I could just about make the last rep of the 2nd set.
F Bicep Curl Supinated - No progress here weight-wise and my left arm seemed pretty ornery today.
G Tricep Pulldown - For whatever reason I did pushdowns for two sets, then realized my mistake... And did two sets of pulldowns. The numbers listed are for the pulldowns.
H Bicep Curl Pronated - Grip and arm pain conspire to keep this one at 15.
Overall - A decent showing here, with some increased weights (and hopefully next week, better reps).
Heard at the gym: The lunk alarm as I inadvertently set it off lol. I had placed my dbs on a weight bench (horizontally, and the heads are circular...). After staying there for like a minute or so, one decides to roll off and hit the floor - setting off the alarm. I strongly suspected there were detectors in the dumbbells - now I'm certain of it. lol
Lower Body Endurance - 3/6/09
All exercises 2x15, except where noted.
A Deadlift - 60
B Single Leg Straight Leg Deadlift - 10
C Push Back - 120, 125
D V-ups 2x20 (AMRAP)
E DB Swings - 50, 55
F Side Extension - BW
G Cable Twist - 30
A Deadlift - Getting better with recovering from these, though grip strength needs improvement.
B Single Leg Straight Leg Deadlift - First time doing this one in a long time. Balance issues were almost comical, hence the really low weights.
C Push Back - A small increase here.
D V-ups - Recovering better from this one as well.
E DB Swings - Moved up in the second set to 55.
F Side Extension - Still getting the hang of this one also (seems I programmed all the awkward exercises into this workout).
G Cable Twist - Hmm I didn't write that I did 30 last week on my sheet, so I did 30 again, none the worse for the wear.
Overall - A decent workout which must've done what it was supposed to do as I'm tired lol.
All exercises 2x15, except where noted.
A Deadlift - 60
B Single Leg Straight Leg Deadlift - 10
C Push Back - 120, 125
D V-ups 2x20 (AMRAP)
E DB Swings - 50, 55
F Side Extension - BW
G Cable Twist - 30
A Deadlift - Getting better with recovering from these, though grip strength needs improvement.
B Single Leg Straight Leg Deadlift - First time doing this one in a long time. Balance issues were almost comical, hence the really low weights.
C Push Back - A small increase here.
D V-ups - Recovering better from this one as well.
E DB Swings - Moved up in the second set to 55.
F Side Extension - Still getting the hang of this one also (seems I programmed all the awkward exercises into this workout).
G Cable Twist - Hmm I didn't write that I did 30 last week on my sheet, so I did 30 again, none the worse for the wear.
Overall - A decent workout which must've done what it was supposed to do as I'm tired lol.
Hi Tom,
congrats on new low waist size.i am so proud of you.as for me i weighed in myself last week and i have already lost 4kgs.i am 54kgs now without changing my diet,it aint a miracle 20 kids of my class keep me on my toes for 5 hours str8.
and rest of the time when i am home my husband.haha
i can fit in easily in my 26` jeans no stretch.and it feels great.
my blog is doing great aswell i have just 5 posts there yet but the click rate(google ads) is more than my expctations.i will try to add some more posts this weekend.please check my blog often.
sending you a msg in private .will wait for your response.
tc
love
sadie.
congrats on new low waist size.i am so proud of you.as for me i weighed in myself last week and i have already lost 4kgs.i am 54kgs now without changing my diet,it aint a miracle 20 kids of my class keep me on my toes for 5 hours str8.
and rest of the time when i am home my husband.haha
i can fit in easily in my 26` jeans no stretch.and it feels great.
my blog is doing great aswell i have just 5 posts there yet but the click rate(google ads) is more than my expctations.i will try to add some more posts this weekend.please check my blog often
.sending you a msg in private .will wait for your response.
tc
love
sadie.
Yup, it's where my trainer went after the Y so I went too. And when you're between jobs, $10 a month for what they offer isn't bad.
Upper Body Strength - 3/9/09
All exercises are 2x8, except where noted.
A DB Bench Press - 1x9@60, 1x8@60
B Seated Cable Row - 60
C Pike Press - BW
D Assisted Pull-ups - -70
E Assisted Dips - -70
F Cable Curls - 1x8@20, 1x5@25
G Cable Tricep Pushdown - 1x8@20, 1x6@25
H Hammer Curls - 20, 25
A DB Bench Press - I was able to get an extra rep in the first set. I was lucky though to get 8 in the second.
B Seated Cable Row - Same weight, but I'm thinking better reps.
C Pike Press - Did both sets from the bench, but I think I'm doing more of a pushup then a true pike press. I'll have to really pay attention to setup next time.
D Assisted Pull-ups - Both sets came in at -70 this time, and again, the last rep only by a hair.
E Assisted Dips - Same as the pull-ups above.
F Cable Curls - Got 20, and wanted to get some feeling of progress, so I tried 25 and made an official set of it (need 5+ reps for a set to be official).
G Cable Tricep Pushdown - Again, needed to see some sort of progress here, which I did in the second set.
H Hammer Curls - Yup, I can do the 25's for the second set, though the last rep was difficult.
Overall - This was a late workout for me as I couldn't get to the gym til after book club. I was actually surprised at how many people were there at 10:45-11:30pm. As for my workout, it was good, and felt good to have it done. Some progress too, though as I said, I'll need to watch placement next time.
All exercises are 2x8, except where noted.
A DB Bench Press - 1x9@60, 1x8@60
B Seated Cable Row - 60
C Pike Press - BW
D Assisted Pull-ups - -70
E Assisted Dips - -70
F Cable Curls - 1x8@20, 1x5@25
G Cable Tricep Pushdown - 1x8@20, 1x6@25
H Hammer Curls - 20, 25
A DB Bench Press - I was able to get an extra rep in the first set. I was lucky though to get 8 in the second.
B Seated Cable Row - Same weight, but I'm thinking better reps.
C Pike Press - Did both sets from the bench, but I think I'm doing more of a pushup then a true pike press. I'll have to really pay attention to setup next time.
D Assisted Pull-ups - Both sets came in at -70 this time, and again, the last rep only by a hair.
E Assisted Dips - Same as the pull-ups above.
F Cable Curls - Got 20, and wanted to get some feeling of progress, so I tried 25 and made an official set of it (need 5+ reps for a set to be official).
G Cable Tricep Pushdown - Again, needed to see some sort of progress here, which I did in the second set.
H Hammer Curls - Yup, I can do the 25's for the second set, though the last rep was difficult.
Overall - This was a late workout for me as I couldn't get to the gym til after book club. I was actually surprised at how many people were there at 10:45-11:30pm. As for my workout, it was good, and felt good to have it done. Some progress too, though as I said, I'll need to watch placement next time.
Lower Body Strength - 3/10/09
All exercises 2x8.
A Smith Machine Squat - 130+Bar
B Hamstring Curl - 115, 120
C Leg Extension - 115, 120
D Turkish Getup - 30, 35
E "Superman" Back Extensions - 10
F Hanging Leg Raise - BW
G Woodchoppers - 35, 42.5
A Smith Machine Squat - The last rep or two was iffy, but I got it.
B Hamstring Curl - A little more in this one.
C Leg Extension - Keeping with the hamstrings here.
D Turkish Getup - Finally, a set of the 35's!
E "Superman" Back Extensions - Used 10lbs for both sets.
F Hanging Leg Raise - Uneasy foundation on the 2nd set, but got through it.
G Woodchoppers - Dialed down the weight here as I was using my arms too much (having watched a video or two).
Overall - A good workout today, I was particularly happy with the squats and tgu's.
All exercises 2x8.
A Smith Machine Squat - 130+Bar
B Hamstring Curl - 115, 120
C Leg Extension - 115, 120
D Turkish Getup - 30, 35
E "Superman" Back Extensions - 10
F Hanging Leg Raise - BW
G Woodchoppers - 35, 42.5
A Smith Machine Squat - The last rep or two was iffy, but I got it.
B Hamstring Curl - A little more in this one.
C Leg Extension - Keeping with the hamstrings here.
D Turkish Getup - Finally, a set of the 35's!
E "Superman" Back Extensions - Used 10lbs for both sets.
F Hanging Leg Raise - Uneasy foundation on the 2nd set, but got through it.
G Woodchoppers - Dialed down the weight here as I was using my arms too much (having watched a video or two).
Overall - A good workout today, I was particularly happy with the squats and tgu's.