My Diary

Upper Body Endurance - 3/26/09

All exercises 2x15, except where noted.

A DB Bench Piston Press - 1x15@45+0.5*Bar, 1x9@45+0.5*Bar - Did the Smith machine again as I wanted to see how I'd do with a bit more rest. Not all that much different.

B Inverted Row (7th Hook)- 1x15@BW, 1x10@BW - I'm going to keep the reps the same as I think that's how many good ones I had.

C DB Push Press - 1x15@40, 1x12@40 - Picked up another rep here.

D Lat Pulldown - 1x15@100, 1x11@100 - I will probably drop this back next time so as to get a fuller ROM.

E Diamond Pushups - BW - Better quality reps this time as I didn't feel I was near collapse in set 2.

F Bicep Curl Supinated - 1x20@15, 1x25@11 - Still working on finishing set 2 with the 25's.

G Tricep Pulldown - 1x15@15, 1x12@15 - A little progress here too.

H Bicep Curl Pronated - 1x15@15, 1x20@10 - Upgraded to the 20's on set 2.

Overall - A better workout than last time, but not so much better as to say "wow, what a difference". Still, progress is progress.
 
Lower Body Endurance - 3/27/09

All exercises 2x15, except where noted.

A Deadlift - 2x16@60 - A little more progress here. :)

B Single Leg Straight Leg Deadlift - 20 - Balance was better today, but a full ROM was lacking, so I'll keep at the 20's until both improve.

C Push Back - 135, 140 - Increased again.

D V-ups 2x22 (AMRAP) - No cramping today thankfully.

E DB Swings - 55 - Getting more manageable here, still would like more snap at the end of each set.

F Side Extension - BW - I'm not sure what happened to the knob on the machines, but you can't change the settings without them. I was thankfully able to do these without too much trouble, but may need to figure an alternate route for the back extensions.

G Cable Twist - 30 - Stuck with the 30's and will continue to do so until the reps improve

Overall - A good showing here this week, with some progress in most of the exercises. I'm pleased.
 
Upper Body Strength - 3/30/09

All exercises are 2x8, except where noted.

A DB Bench Press - 1x10@60, 1x9@60 - Added a rep in the second set. Feeling good about this exercise again.

B Seated Cable Row - 2x8@60 - A good 2 sets of 8 at 60 here. Feeling like I'm making progress again.

C Pike Press - 2x8@BW - Still getting used to and trying to get more vertical. I think I succeeded in the second set though it's going to take some work/getting used to.

D Assisted Pull-ups - -70 - These went pretty well, still a struggle on the last rep of the second set, but not as much as before.

E Assisted Dips - -70 - Still better than D, so much so I might break with tradition and try the -55 next time.

F Cable Curls - 2x6@25 - Added a rep onto each set. Very pleased with the progress.

G Cable Tricep Pushdown - 2x8@25 - Nailed both sets this time. :)

H Hammer Curls - 2x5@30 - Yup, time for the 30's here.

Overall - A good workout here. Felt good afterwards too. I'm pleased with the slow but sure progress I'm making, particularly in the later lifts, and especially with the pike presses.
 
Lower Body Strength - 3/31/09

All exercises 2x8, except where noted.

A Smith Machine Squat - 2x5@140+Bar - Better reps here I think.

B Hamstring Curl - 125 - These felt a bit better this time around.

C Leg Extension - 160 - Good progress here as well.

D Turkish Getup - 35 - These were more difficult today - not sure why, but it seemed my shoulders were a bit more wobbly than usual. I should note that 4 TGU's on each side constitutes a set.

E "Superman" Back Extensions - 1x5@20 - Still in the appropriate rep range with the higher weight.

F Hanging Leg Raise - 1x9@BW, 1x8@BW - Added a rep in the first set.

G Woodchoppers - 35 - Solid reps here again - I may move back up to the 42.5 to see if I can get 5 good reps.

Overall - A good workout, especially considering I did my spinning workout on Saturday, which means I can keep doing the spinning and still hope for gains in this workout. :)
 
Upper Body Endurance - 4/9/09

All exercises 2x15, except where noted.

A BB Bench Press - 1x15@45+0.5*Bar, 1x10@45+0.5*Bar - Not bad here - added a rep even.

B Inverted Row (7th Hook)- 1x15@BW, 1x9@BW - Did pretty well here too.

C DB Push Press - 1x15@40, 1x10@40 - Difficult today, but I managed a couple of decent sets.

D Lat Pulldown - 1x15@100, 1x10@100 - I might drop back here next time.

E Diamond Pushups - 1x15, 1x10 - These were more difficult - a complete 2nd set wasn't happening.

F Bicep Curl Supinated - 1x15@20, 1x10@25 - Holding steady here too.

G Tricep Pulldown - 1x15@15, 1x10@15 - A bit behind here.

H Bicep Curl Pronated - 1x15@15, 1x20@10 - About the same as last time.

Overall - Not bad, for a return after a week. I was a bit daunted, but came out doing well.
 
Lower Body Endurance - 4/10/09

All exercises 2x15, except where noted.

A Deadlift - 1x16@60, 1x10@60 - I was lucky to have made 10 on the second set.

B Single Leg Straight Leg Deadlift - 20 - These actually went pretty well - and didn't suffer from the week off.

C Push Back - 140 - Increased the first set to 140, left the second at 140.

D V-ups 2x22 (AMRAP) - I think of all the exercises I did today, this was the best of the lot.

E DB Swings - 55 - These were a bit more difficult today, with a bit more arm aaction than I'd like.

F Side Extension - BW - These were a bit better too - not sure why the direct abdominal work was the best this workout, but it is what it is.

G Cable Twist - 30 - I was tired when I got to these - to the point that if I wasn't bonking, I sure could see it from there.

Overall - Another paying my dues for rest week sort of workout, to jump start the muscles again after a week off.
 
Upper Body Strength - 4/13/09

All exercises are 2x8, except where noted.

A DB Bench Press - 2x10@60 - Not bad here. Was expecting a bit less actually.

B Seated Cable Row - 1x8@60, 1x8@60+Bar - Not sure how much the bar is (2.5 lbs maybe?) but was all I could do to make the rep range.

C Pike Press - 2x5@BW - Thanks to the beer swole, C, D, and E were a lot more difficult today, hence the reduced rep range.

D Assisted Pull-ups - 2x5@-70 - See C above.

E Assisted Dips - 2x5@-70 - Again, see C above.

F Cable Curls - 1x8@25, 1x6@25 - Doing ok here - I've noticed that on days the compound exercises suck, the related isolation exercises do better, so it makes me feel like I'm getting a well-rounded workout.

G Cable Tricep Pushdown - 1x8@25, 1x8@30 - Nice progress here, I'm glad to see that the left arm in particular is stabilizing pretty well now.

H Hammer Curls - 1x6@30, 1x5@30 - One for the bros here... Didn't do too badly here either.

Overall - I'm going to call this a good workout. So many variables today it's hard to tell which has the most effect (calorie surplus, rest week, surgery etc). I felt good once I did it, and hopefully for the last untried workout (Lower Body Strength), I'll be able to show the same results.
 
Lower Body Strength - 4/14/09

All exercises 2x8, except where noted.

A Smith Machine Squat - 2x5@140+Bar - These were ok.

B Hamstring Curl - 130 - Moved up here, and will keep it there til I get better reps.

C Leg Extension - 155, 160 - I'll return to 160 for both sets soon.

D Turkish Getup - 35 - These were the suck, probably due to beer bloat.

E "Superman" Back Extensions - 1x5@20 - Again, these could've been better.

F Hanging Leg Raise - 2x8@BW - Pretty decent on this.

G Woodchoppers - 35 - These were actually pretty good.

Overall - Hopefully returning to regular form now as I've done a full set of workouts since rest week.
 
Upper Body Endurance - 4/16/09

All exercises 2x15, except where noted.

A BB Bench Press - 1x15@45+0.5*Bar, 1x9@45+0.5*Bar - A little worse here, but only by a rep.

B Inverted Row (7th Hook)- 1x15@BW, 1x10@BW - Not too bad, all things considered.

C DB Push Press - 1x15@40, 1x11@40 - Difficult again - the last rep of set 2 wasn't pretty.

D Lat Pulldown - 1x15@100, 1x10@100 - I'll try it again next week at this weight and if it is still the same performancewise I'll drop back for better quality reps.

E Diamond Pushups - 1x15, 1x12 - Some 2nd set improvement here. Hopefully I'll get a complete set soon.

F Bicep Curl Supinated - 1x15@25, 1x10@25 - I was surprised at F, G, and H, as all three did quite well. More often than not it moved up to doing a complete set of the next higher weight, where the 2nd set remained the same as last week.

G Tricep Pulldown - 1x15@20, 1x10@20 - See F above.

H Bicep Curl Pronated - 1x20@15, 1x10@20 - See F above.

Overall - Apparently I'm still paying my dues for rest week, hopefully that will get worked out soon.
 
stingo said:
So long as you're still doing them is what counts. Have you been getting closer to your goal?
Click to expand...

yeah thats what counts!

im getting closer to my running goal which is to get back up to 20 minutes non stop steady running, but my overall goal is still in the same place, i need to change my mind a lil more, i know i can do it, its just the getting it done part.

how about you??
 
Lower Body Endurance - 4/17/09

All exercises 2x15, except where noted.

A Deadlift - 1x16@60, 1x12@60 - I've noticed that my endurance for compound exercises is taking longer to return than the isolation exercises. Which kind of makes sense I suppose since more muscle groups are involved.

B Single Leg Straight Leg Deadlift - 20 - Hard to tell if balance was any better this week.

C Push Back - 140, 145 - These were tough, but doable this week.

D V-ups 2x23 (AMRAP) - Added a rep in each set here.

E DB Swings - 55 - Surprisingly, these were a bit easier than I would have expected. If it turns out that way this coming week, I may consider upping the weight to 60.

F Side Extension - BW - Surprisingly this was easier as well, so I might add weight next time.

G Cable Twist - 30 - I think I screwed up earlier this week and did the Cable Twist when I should've done the Wood Choppers. Ah well, it's all good.

Overall - Getting better this week. Hoping third time is the charm though in that I hope next week's workout surpasses my pre-rest week efforts.
 
Upper Body Strength - 4/20/09

All exercises are 2x8, except where noted.

A DB Bench Press - 2x10@60 - Repeat of last week's rep range and weight.

B Seated Cable Row - 1x8@60+Bar, 1x8@60+Bar - Did better here, but won't be moving up weight next time.

C Pike Press - 2x5@BW - Again, the swole tanks this and the next two exercises.

D Assisted Pull-ups - 1x4@-55, 1x5@-70 - I only just barely did the first set as I made a mistake when I set the pin on the stack. See C above.

E Assisted Dips - 2x5@-70 - These felt a little better, but again, see C above.

F Cable Curls - 25 - It wasn't pretty but I got 2 full sets of 8 with the 25 here.

G Cable Tricep Pushdown - 30 - I'm kind of surprised at how far I've come with this and the other tricep exercise.

H Hammer Curls - 1x8@30, 1x5@30 - Did well on the first set, so hoping to ramp up the next set next time.

Overall - Once again, teh swole puts a damper on the compound bodyweight lifts. But the isolation exercises seem to be coming along at least. Kind of a split decision, but I'll call this a good workout.
 
Lower Body Strength - 4/21/09

All exercises 2x8, except where noted.

A Smith Machine Squat - 2x6@140+Bar - Progressed here finally, though the last rep of each set was difficult.

B Hamstring Curl - 130 - Stayed the same, but had better reps.

C Leg Extension - 160, 170 - Ok, maybe I'll go to 170 lol.

D Turkish Getup - 35 - I was dreading this, but it actually turned out not as bad as I thought.

E "Superman" Back Extensions - 20 - Got 2 full sets, but only just barely.

F Hanging Leg Raise - 1x10@BW, 1x8@BW - Added a couple reps to the first set.

G Woodchoppers - 42.5 - These were strong today. I was iffy about starting at 42.5, but it worked out ok.

Overall - I think I'm returning to regular form, both nutrition-wise and workout-wise. Yay!
 
Away Games

These are the workouts I did while on vacation. I worked out at the local Gold's Gym which was a really nice facility. Makes me realize how much I'm missing in not using free weights for squats and bench presses.

Upper Body Endurance - 4/24/09

All exercises 2x15, except where noted.

A BB Bench Press - 1x13@45+0.5*Bar, 1x4@45+0.5*Bar - Not sure what was up with the second set, but it was cool to be able to do a real BB bench press for a change.

B Inverted Row (7th Hook)- 1x15@BW, 1x10@BW - Not too bad, all things considered.

C DB Push Press - 1x15@40, 1x12@40 - Eked out another rep in the second set.

D Lat Pulldown - 1x15@100, 1x10@100 - Same listed weight as the PF stack.

E Diamond Pushups - 1x15, 1x10 - Carrying some bloat no doubt had an affect here.

F Bicep Curl Supinated - 2x15@25 - Different dumbbells of course, but I'm assuming they can't be too far off in actual weight than the ones I'm used to using at PF.

G Tricep Pulldown - 2x15@30 - Different pulley system here I'm guessing because this 30 is much easier than the 30 on the PF stack.

H Bicep Curl Pronated - 1x15@20, 1x12@20 - Not a bad showing here either.

Overall - A pretty decent workout considering the gym was all new to me. As noted they are more fully stocked than PF, so I'm trying to take advantage of it where possible.

Lower Body Endurance - 4/25/09

All exercises 2x15, except where noted.

A Deadlift - 1x16@60, 1x13@60 - Put on a rep in the 2nd set.

B Single Leg Straight Leg Deadlift - 20 - Balance was difficult, but I got through it.

C Push Back - 150, 150 - I substituted machine leg extensions as there was no comparable machine for this exercise.

D V-ups 2x24 (AMRAP) - Added a rep in each set here.

E DB Swings - 55 - The last set was difficult, somewhat discouragingly so.

F Side Extension - BW - The same as last time.

G Cable Twist - 32.5 - No real comparison here as I don't know what the pulley systems on each stack is like (between the Gold's and the PF machines).

Overall - Somewhat discouraging but I got it done. This is always the most difficult workout for me to get behind.

Upper Body Strength - 4/27/09

All exercises are 2x8, except where noted.

A DB Bench Press - 2x10@110 - Used a machine here as for some reason all the benches were taken.

B Seated Cable Row - 2x8@120 - Again, no real comparison though the effort felt similar.

C Pike Press - 2x5@BW - More vert needed for this exercise.

D Assisted Pull-ups - 1x8@-120, 1x6@-120 - Guessing this is a difference in pulley setup as it's 50lbs different.

E Assisted Dips - 2x8@-120 - A little better than D here.

F Cable Curls - 30, 40 - Again, differences in pulleys I'm guessing.

G Cable Tricep Pushdown - 40, 50 - See F above.

H Hammer Curls - 1x8@30, 1x6@30 - Eked out another rep on set 2.

Overall - Not a bad workout here.

Lower Body Strength - 4/29/09

All exercises 2x8, except where noted.

A Smith Machine Squat - 2x4@140. 2x8@90 - This was a lesson in how much more difficult a free weight squat is compared to a smith machine squat. I'm going to see what I can do to get away from the Smith.

B Hamstring Curl - 90, 80 - A little surprised at this result - I thought it'd've been higher.

C Leg Extension - 150 - Might've been able to do more, but at that point I just wanted to be done with the workout.

D Turkish Getup - 35 - This is such a time sink! But I did them.

E "Superman" Back Extensions - 2x5@25 - But only just...

F Hanging Leg Raise - 1x10@BW, 1x10@BW - The machine was inclined, so I'm not sure how this would affect performance.

G Woodchoppers - 40 - Not a bad showing here.

Overall - The last of my away games. Did pretty well and was thankful for the lesson about free weights.
 
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Upper Body Endurance - 4/30/09

All exercises 2x15, except where noted.

A BB Bench Press - 1x15@45+0.5*Bar, 1x8@45+0.5*Bar - A little worse here, but only by a rep.

B Inverted Row (7th Hook)- 1x15@BW, 1x8@BW - A little worse here too but not surprising due to the bloat.

C DB Push Press - 1x15@40, 1x14@40 - Better here, almost a complete second set even.

D Lat Pulldown - 1x15@100, 1x10@100 - Holding steady here with weight.

E Diamond Pushups - 2x15 - Actually made two complete sets. I don't see that happening this coming week with the bloat, but you never know.

F Bicep Curl Supinated - 1x15@25, 1x10@25 - Same as last time.

G Tricep Pulldown - 1x15@20, 1x10@20 - See F above.

H Bicep Curl Pronated - 1x15@15, 1x13@20 - Not a bad showing here.

Overall - Some good performance here - I'm particularly pleased about the push press.
 
Lower Body Endurance - 5/1/09

All exercises 2x15, except where noted.

A Deadlift - 1x16@60, 1x16@60 - I'm thinking this is the extra calories at work (or play here) as I've never hit this many reps before.

B Single Leg Straight Leg Deadlift - 20 - I think balance was better this week, but it's so hard to tell.

C Push Back - 145, 150 - Just at the limit of my abilities, which is a good thing.

D V-ups 2x25 (AMRAP) - Even if these aren't proper V-ups, my midsection sure feels it when I'm done.

E DB Swings - 55 - Better than the previous week's effort - hoping this carries through into the following week.

F Side Extension - 2x15@5 - Used a 5lb plate for this edition.

G Cable Twist - 35 - An advance here as well.

Overall - Optimistic following this workout, even though bloat is on (as well as fat) I made some gains performance-wise.
 
Upper Body Strength - 5/4/09

All exercises are 2x8, except where noted.

A DB Bench Press - 1x10@100, 1x10@120 - All the benches were in use, and then the two sets of 60lb dumbbells were in use, so I opted to do this one on a machine.

B Seated Cable Row - 1x8@50, 1x8@60 - I really should look at my records closer, as I should've started with the 60 and added the bar to it.

C Pike Press - 1x8@BW, 1x5@BW - I think I had better/more correct form (read:I was more vertical) for the 2nd set.

D Assisted Pull-ups - 2x5@-70 - These were difficult today - not surprisingly I suppose due to the all the extra weight I'm carrying.

E Assisted Dips - 2x8@-70 - A bit better on the dips than the pull-ups.

F Cable Curls - 1x30@3, 1x30@4 - A bit of an experiment, and I'm encouraged enough to try the same weight next time.

G Cable Tricep Pushdown - 1x8@30, 1x5@35 - Another increase in this exercise.

H Hammer Curls - 2x8@30 - But only just barely, so I'll be doing 30's again next time.

Overall - A good workout, and it was nice to feel like I'm starting to get back into the swing of things. (And also glad that I've gotten caught up on logging my workouts.)
 
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