My Diary
- Thread starter stingo
- Start date
Upper Body Endurance - 3/12/09
All exercises 2x15, except where noted.
A DB Bench Piston Press - 40+0.5*Bar - substituted Smith machine bench press as all the free benches were taken.
B Inverted Row (7th Hook)- 1x15@BW, 1x10@BW - same as last week.
C DB Push Press - 1x15@40, 1x11@40 - again, same.
D Lat Pulldown - 1x15@100+Bar, 1x10@100+Bar - a little progress here though I need to be more aware of form.
E Diamond Pushups - BW - same as last week.
F Bicep Curl Supinated - 1x20@15, 1x25@10 - since another set of 20's would probably be too easy, I opted to up the weight, but still got an official set.
G Tricep Pulldown - 1x10@15, 1x10@11 - this was tough again this week.
H Bicep Curl Pronated - 15 - Once again, as with the tricep pulldown, it's my left side that's holding me back.
Overall - A good workout - I think I'm more in compliance with the general directive of trying to train close to or to failure, since I'm not completing the 2nd set in a few cases.
All exercises 2x15, except where noted.
A DB Bench Piston Press - 40+0.5*Bar - substituted Smith machine bench press as all the free benches were taken.
B Inverted Row (7th Hook)- 1x15@BW, 1x10@BW - same as last week.
C DB Push Press - 1x15@40, 1x11@40 - again, same.
D Lat Pulldown - 1x15@100+Bar, 1x10@100+Bar - a little progress here though I need to be more aware of form.
E Diamond Pushups - BW - same as last week.
F Bicep Curl Supinated - 1x20@15, 1x25@10 - since another set of 20's would probably be too easy, I opted to up the weight, but still got an official set.
G Tricep Pulldown - 1x10@15, 1x10@11 - this was tough again this week.
H Bicep Curl Pronated - 15 - Once again, as with the tricep pulldown, it's my left side that's holding me back.
Overall - A good workout - I think I'm more in compliance with the general directive of trying to train close to or to failure, since I'm not completing the 2nd set in a few cases.
Lower Body Endurance - 3/13/09
All exercises 2x15, except where noted.
A Deadlift - 60 - I can still just barely manage the second set, but the first set doesn't kill me like it used to.
B Single Leg Straight Leg Deadlift - 10 - Better balance here... Weight doesn't go up until I can do a good set of 15. (And by good I mean without keeling over).
C Push Back - 125, 130 - A little bump up here in weight.
D V-ups 1x20, 1x21 (AMRAP) - A good showing here, but for some reason as I was getting up from the 2nd set it felt like something had seized up on the bottom left part of my abdominals. So I took a slow walk over to the dumbbells on the other side of the gym, and did a light practice set of the DB swings, which felt ok. So, I did some side to side twists and other stretches, and it seemed to go away, and I was able to finish my workout. I hope it doesn't come back to bite me tomorrow.
E DB Swings - 55 - I need to do this with less arm help, so I drive 55 until that happens.
F Side Extension - BW - These were much better once I properly set up the machine by raising the support a little higher.
G Cable Twist - 30 - Same weight but a shorter stance = more work for the midsection, which is the point.
Overall - Of the four workouts I do, I dread this one the most, perhaps because it's the most challenging for me. Still, I feel good about today's effort, and I really hope the ab thing is gone.
All exercises 2x15, except where noted.
A Deadlift - 60 - I can still just barely manage the second set, but the first set doesn't kill me like it used to.
B Single Leg Straight Leg Deadlift - 10 - Better balance here... Weight doesn't go up until I can do a good set of 15. (And by good I mean without keeling over).
C Push Back - 125, 130 - A little bump up here in weight.
D V-ups 1x20, 1x21 (AMRAP) - A good showing here, but for some reason as I was getting up from the 2nd set it felt like something had seized up on the bottom left part of my abdominals. So I took a slow walk over to the dumbbells on the other side of the gym, and did a light practice set of the DB swings, which felt ok. So, I did some side to side twists and other stretches, and it seemed to go away, and I was able to finish my workout. I hope it doesn't come back to bite me tomorrow.
E DB Swings - 55 - I need to do this with less arm help, so I drive 55 until that happens.
F Side Extension - BW - These were much better once I properly set up the machine by raising the support a little higher.
G Cable Twist - 30 - Same weight but a shorter stance = more work for the midsection, which is the point.
Overall - Of the four workouts I do, I dread this one the most, perhaps because it's the most challenging for me. Still, I feel good about today's effort, and I really hope the ab thing is gone.
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Upper Body Strength - 3/16/09
All exercises are 2x8, except where noted.
A DB Bench Press - 1x8@60, 1x9@60 - Not sure why I didn't try for 9 on the first set. No worries though as I think the reps were better today.
B Seated Cable Row - 60 - Again, kept this at 60 to get better quality reps.
C Pike Press - BW - Making sure I'm getting more vertical in my setup for these. (I still can't believe I'm doing them with feet on the bench though.)
D Assisted Pull-ups - -70 - These were good. Kept the same weight as last week to focus on quality reps.
E Assisted Dips - -70 - Same as D - same weight, better reps.
F Cable Curls - 1x8@25, 1x5@25 - I think F, G and H were better today due to not pushing the envelope on the Pull-ups and Dips.
G Cable Tricep Pushdown - 25 - Better performance here, as noted above.
H Hammer Curls - 25 - It was nice to have the ending exercises shine for a change.
Overall - A good workout here. I was pleased with pretty much everything, including my decision to get better quality reps rather than increased weights for this workout.
All exercises are 2x8, except where noted.
A DB Bench Press - 1x8@60, 1x9@60 - Not sure why I didn't try for 9 on the first set. No worries though as I think the reps were better today.
B Seated Cable Row - 60 - Again, kept this at 60 to get better quality reps.
C Pike Press - BW - Making sure I'm getting more vertical in my setup for these. (I still can't believe I'm doing them with feet on the bench though.)
D Assisted Pull-ups - -70 - These were good. Kept the same weight as last week to focus on quality reps.
E Assisted Dips - -70 - Same as D - same weight, better reps.
F Cable Curls - 1x8@25, 1x5@25 - I think F, G and H were better today due to not pushing the envelope on the Pull-ups and Dips.
G Cable Tricep Pushdown - 25 - Better performance here, as noted above.
H Hammer Curls - 25 - It was nice to have the ending exercises shine for a change.
Overall - A good workout here. I was pleased with pretty much everything, including my decision to get better quality reps rather than increased weights for this workout.
Measurement Update - 3/17/09
Weight - 203.0
Waist - 41.25"
Looks like it's official... 150 lbs down from my highest known starting weight (which was in January 2005) of 354. I'm going to have to get used to this slower rate of loss too it seems - but at least it shows that 1) I have less to lose and 2) that I'm (hopefully) preserving lean body mass.
Weight - 203.0
Waist - 41.25"
Looks like it's official... 150 lbs down from my highest known starting weight (which was in January 2005) of 354. I'm going to have to get used to this slower rate of loss too it seems - but at least it shows that 1) I have less to lose and 2) that I'm (hopefully) preserving lean body mass.
Lower Body Strength - 3/17/09
All exercises 2x8, except where noted.
A Smith Machine Squat - 2x5@140+Bar - Used a big boy plate (45lb) and a big boy jr plate (25lb) on both sides. Will be at this weight a while til number and quality of reps improves.
B Hamstring Curl - 120 - Better here, but still lagging way behind the quads.
C Leg Extension - 120 - I could have done more weight here, but my thinking was to keep in line with the curls.
D Turkish Getup - 35 - Finally, 2 sets at 35lbs. I don't think I could do this with a 16kg kettlebell just yet (which has been a goal of mine for a while) but I'm a lot closer than I was.
E "Superman" Back Extensions - 15 - 15's the limit for this exercise for now.
F Hanging Leg Raise - BW - Did well with these too, that last rep of the 2nd set was a little easier.
G Woodchoppers - 35 - Dropped back in weight to be sure that I used a shorter stance and to eliminate the arms from helping.
Overall - I'm quite pleased with today's workout, which had either increased weight or improved reps, sometimes both.
All exercises 2x8, except where noted.
A Smith Machine Squat - 2x5@140+Bar - Used a big boy plate (45lb) and a big boy jr plate (25lb) on both sides. Will be at this weight a while til number and quality of reps improves.
B Hamstring Curl - 120 - Better here, but still lagging way behind the quads.
C Leg Extension - 120 - I could have done more weight here, but my thinking was to keep in line with the curls.
D Turkish Getup - 35 - Finally, 2 sets at 35lbs. I don't think I could do this with a 16kg kettlebell just yet (which has been a goal of mine for a while) but I'm a lot closer than I was.
E "Superman" Back Extensions - 15 - 15's the limit for this exercise for now.
F Hanging Leg Raise - BW - Did well with these too, that last rep of the 2nd set was a little easier.
G Woodchoppers - 35 - Dropped back in weight to be sure that I used a shorter stance and to eliminate the arms from helping.
Overall - I'm quite pleased with today's workout, which had either increased weight or improved reps, sometimes both.
Upper Body Endurance - 3/19/09
All exercises 2x15, except where noted.
A DB Bench Piston Press - 1x15@45+0.5*Bar, 1x8@45+0.5*Bar - substituted Smith machine bench press as all the free benches were taken.
B Inverted Row (7th Hook)- 1x15@BW, 1x10@BW - same as last week.
C DB Push Press - 1x15@40, 1x11@40 - again, same.
D Lat Pulldown - 1x15@100+Bar, 1x10@100+Bar - a little progress here though I need to be more aware of form.
E Diamond Pushups - BW - same as last week.
F Bicep Curl Supinated - 1x20@15, 1x25@11 - since another set of 20's would probably be too easy, I opted to up the weight, but still got an official set.
G Tricep Pulldown - 1x10@15, 1x10@11 - this was tough again this week.
H Bicep Curl Pronated - 15 - Once again, as with the tricep pulldown, it's my left side that's holding me back.
Overall - A meh workout, brought to you by should, coulda, woulda. More sleep and some pre-workout nutrition would've made this one a lot better.
All exercises 2x15, except where noted.
A DB Bench Piston Press - 1x15@45+0.5*Bar, 1x8@45+0.5*Bar - substituted Smith machine bench press as all the free benches were taken.
B Inverted Row (7th Hook)- 1x15@BW, 1x10@BW - same as last week.
C DB Push Press - 1x15@40, 1x11@40 - again, same.
D Lat Pulldown - 1x15@100+Bar, 1x10@100+Bar - a little progress here though I need to be more aware of form.
E Diamond Pushups - BW - same as last week.
F Bicep Curl Supinated - 1x20@15, 1x25@11 - since another set of 20's would probably be too easy, I opted to up the weight, but still got an official set.
G Tricep Pulldown - 1x10@15, 1x10@11 - this was tough again this week.
H Bicep Curl Pronated - 15 - Once again, as with the tricep pulldown, it's my left side that's holding me back.
Overall - A meh workout, brought to you by should, coulda, woulda. More sleep and some pre-workout nutrition would've made this one a lot better.
203 is amazing Tom.150 lbs is officially more than i ever weighed.wow!!!
I think you need not to worry about the weight loss anymore i guess you are in a healthy weight range but as i can recall your personal goal was 180 or 190 maybe so only 20/10 lbs to go and you will get there in no time.What is the plan after getting to your goal weight???
I think you should get married.
I think you need not to worry about the weight loss anymore i guess you are in a healthy weight range but as i can recall your personal goal was 180 or 190 maybe so only 20/10 lbs to go and you will get there in no time.What is the plan after getting to your goal weight???
I think you should get married.
Lower Body Endurance - 3/20/09
All exercises 2x15, except where noted.
A Deadlift - 1x15@60, 1x16@60 - Eked out another rep in the 2nd set. Go me!
B Single Leg Straight Leg Deadlift - 20, 25 - Bad balance today, even with the heavier weights. Not decided what to do about it yet.
C Push Back - 130, 135 - Another increase.
D V-ups 2x21 (AMRAP) - That cramp feeling hit as I was getting up, but this time on the lower right side *sigh*.
E DB Swings - 55 - Less arms today but still too much.
F Side Extension - BW - Mixed results - better setup in some cases, not so good in others.
G Cable Twist - 30 - These were difficult today, so I might try going back to 25's.
Overall - A good showing here I think. Some increases or better reps in most exercises (except for G).
All exercises 2x15, except where noted.
A Deadlift - 1x15@60, 1x16@60 - Eked out another rep in the 2nd set. Go me!
B Single Leg Straight Leg Deadlift - 20, 25 - Bad balance today, even with the heavier weights. Not decided what to do about it yet.
C Push Back - 130, 135 - Another increase.
D V-ups 2x21 (AMRAP) - That cramp feeling hit as I was getting up, but this time on the lower right side *sigh*.
E DB Swings - 55 - Less arms today but still too much.
F Side Extension - BW - Mixed results - better setup in some cases, not so good in others.
G Cable Twist - 30 - These were difficult today, so I might try going back to 25's.
Overall - A good showing here I think. Some increases or better reps in most exercises (except for G).
203 is amazing Tom.150 lbs is officially more than i ever weighed.wow!!!
I think you need not to worry about the weight loss anymore i guess you are in a healthy weight range but as i can recall your personal goal was 180 or 190 maybe so only 20/10 lbs to go and you will get there in no time.What is the plan after getting to your goal weight???
I think you should get married.
I'm beginning to sense a theme here lol. No, still single and happy thank you very much.
Upper Body Strength - 3/23/09
All exercises are 2x8, except where noted.
A DB Bench Press - 1x10@60, 1x8@60 - Odd dynamic for this one... Felt like I could do more than 10 on the first set, but I was lucky to get 8 on the second. (Maybe I should've rested more? Don't know.)
B Seated Cable Row - 2x5@60 - When I was ready to use the cable machines, both rowing benches were occupied (why it didn't occur to me to sit on the floor and do them is beyond me) - so I did bent-over DB rows 1x5@60, 1x5@55. Then, at the end of the workout, I did the 2x5@60 on the regular seated cable row.
C Pike Press - 1x8@BW, 1x7@BW - Crappy set up on the first set, but a good second set, even if I only did 7, it feels like I'm getting more vert.
D Assisted Pull-ups - -70 - Not sure why this sucked, but it did. I was just barely able to get the last rep of set 2.
E Assisted Dips - -70 - These went a lot better than E, but 70 is still the target.
F Cable Curls - 2x5@25 - A good showing here as I've settled on the 25 as my working weight.
G Cable Tricep Pushdown - 1x5@25, 1x8@25 - A bit inconsistent on the first set, but the 2nd set went a lot better.
H Hammer Curls - 25 - It may be time to look at the 30's for this one.
Overall - But for the pull-ups, I really can't complain about this workout. Felt good, and I got in and out quickly, which are, I suppose, the hallmarks of a good workout.
All exercises are 2x8, except where noted.
A DB Bench Press - 1x10@60, 1x8@60 - Odd dynamic for this one... Felt like I could do more than 10 on the first set, but I was lucky to get 8 on the second. (Maybe I should've rested more? Don't know.)
B Seated Cable Row - 2x5@60 - When I was ready to use the cable machines, both rowing benches were occupied (why it didn't occur to me to sit on the floor and do them is beyond me) - so I did bent-over DB rows 1x5@60, 1x5@55. Then, at the end of the workout, I did the 2x5@60 on the regular seated cable row.
C Pike Press - 1x8@BW, 1x7@BW - Crappy set up on the first set, but a good second set, even if I only did 7, it feels like I'm getting more vert.
D Assisted Pull-ups - -70 - Not sure why this sucked, but it did. I was just barely able to get the last rep of set 2.
E Assisted Dips - -70 - These went a lot better than E, but 70 is still the target.
F Cable Curls - 2x5@25 - A good showing here as I've settled on the 25 as my working weight.
G Cable Tricep Pushdown - 1x5@25, 1x8@25 - A bit inconsistent on the first set, but the 2nd set went a lot better.
H Hammer Curls - 25 - It may be time to look at the 30's for this one.
Overall - But for the pull-ups, I really can't complain about this workout. Felt good, and I got in and out quickly, which are, I suppose, the hallmarks of a good workout.
Lower Body Strength - 3/24/09
All exercises 2x8, except where noted.
A Smith Machine Squat - 2x5@140+Bar - Held the same weight and reps here. Was a tough two sets, but I was glad I was able to make both.
B Hamstring Curl - 110, 115 - Dropped back a little for more honest reps.
C Leg Extension - 150 - Quad-dominant indeed. Should I be concerned that these are so different?
D Turkish Getup - 35 - Even with a fail in one of the reps (didn't get up like I should've and lost balance), these went pretty well.
E "Superman" Back Extensions - 15 - I may need to rethink the logistics of this one as I can't extend my arms all the way while holding the dumbbell at the bottom of the lift.
F Hanging Leg Raise - BW - Pleased with this exercise today. That last rep of set 2 is still fairly elusive.
G Woodchoppers - 35 - Solid reps and sets here - I was pleased.
Overall - I can haz workout! I was a little disappointed to be at the same reps squatwise, but not a bad showing at all. Same is true of the leg curls, but to be honest, I don't know how well I was doing the reps at 120 anyhow. The rest went pretty well I thought, with good quality reps (even with the aforementioned failed TGU rep) throughout.
All exercises 2x8, except where noted.
A Smith Machine Squat - 2x5@140+Bar - Held the same weight and reps here. Was a tough two sets, but I was glad I was able to make both.
B Hamstring Curl - 110, 115 - Dropped back a little for more honest reps.
C Leg Extension - 150 - Quad-dominant indeed. Should I be concerned that these are so different?
D Turkish Getup - 35 - Even with a fail in one of the reps (didn't get up like I should've and lost balance), these went pretty well.
E "Superman" Back Extensions - 15 - I may need to rethink the logistics of this one as I can't extend my arms all the way while holding the dumbbell at the bottom of the lift.
F Hanging Leg Raise - BW - Pleased with this exercise today. That last rep of set 2 is still fairly elusive.
G Woodchoppers - 35 - Solid reps and sets here - I was pleased.
Overall - I can haz workout! I was a little disappointed to be at the same reps squatwise, but not a bad showing at all. Same is true of the leg curls, but to be honest, I don't know how well I was doing the reps at 120 anyhow. The rest went pretty well I thought, with good quality reps (even with the aforementioned failed TGU rep) throughout.
Doing just fine - hopefully you are as well. Getting closer to your big trip eh?
Wow - where/how've you been Nae? Been a while.