My Diary
- Thread starter stingo
- Start date
Lower Body Strength and Spinning - 7/14/09
All exercises 2x8, except where noted.
A Squat - 2x5@175 - Again, not having my log as of this point, I had to guess as to what I did previously. I remembered it was 175, so decided to try both sets. I was happy with the results.
B Lying Hamstring Curls - 1x4@120, 1x8@110 - I'd failed to notice that two of the 3 five pound add-ons were on the stack, so while I did put the pin in at 110, I was moving 120. Did pretty well though all things considered.
C Leg Extension - 180 - These buggers were strong today, but I think I need to wait another week before trying additional weight as the last rep of the last set was iffy. Somewhere in the 1st set though I tweaked something near my right knee - something that really didn't hurt, but let me know it was there. I don't feel it now so hopefully it was a transitory thing.
D Turkish Getup - 16kg - Again, I might need someone to check my form to be sure I'm not providing undue assistance with my arms/sides.
E Back Extensions - 45 - Put this one up pretty well - considering moving up next week.
F Hanging Leg Raise - 10 - Again it was arms that were the problem, but not by a whole lot.
G Woodchoppers - Plate 15 - Same weight as last week, but not nearly the performance as I'd not had the super influx of calories/rest. Still, a fine way to end the workout.
Overall - Very happy with the progress here, particularly in the squat.
Spinning - Stuck around to attend my first spinning class since February. Thankfully, the instructor wasn't too difficult, which is both a blessing and a curse. My jaw almost hit the floor when I figured out she was taking a recovery after every song (the instructors I had, you'd be lucky if you got two for the whole ride). And no real heavy hills or sprinting. Which of course makes a great way to get back into the groove, but one there, what then? If I was in one of my former instructors' classes, I'd've been a lot closer to dying that's for sure. The other thing that drove me nuts (as an instructor myself) was she had to fiddle around with her ipod to get the song order she wanted. That to me implies little in the way of preparation, which is a strike in my book. (I know myself I spent WEEKS putting together the two classes/playlists I've created, so I may be a bit biased here.) Ah well we'll see if I can make Saturday's class - hopefully it's a different instructor. All in all I did pretty well, but my tops of my calves were cramping up something awful from time to time. Hopefully that will go away with repetition.
All exercises 2x8, except where noted.
A Squat - 2x5@175 - Again, not having my log as of this point, I had to guess as to what I did previously. I remembered it was 175, so decided to try both sets. I was happy with the results.
B Lying Hamstring Curls - 1x4@120, 1x8@110 - I'd failed to notice that two of the 3 five pound add-ons were on the stack, so while I did put the pin in at 110, I was moving 120. Did pretty well though all things considered.
C Leg Extension - 180 - These buggers were strong today, but I think I need to wait another week before trying additional weight as the last rep of the last set was iffy. Somewhere in the 1st set though I tweaked something near my right knee - something that really didn't hurt, but let me know it was there. I don't feel it now so hopefully it was a transitory thing.
D Turkish Getup - 16kg - Again, I might need someone to check my form to be sure I'm not providing undue assistance with my arms/sides.
E Back Extensions - 45 - Put this one up pretty well - considering moving up next week.
F Hanging Leg Raise - 10 - Again it was arms that were the problem, but not by a whole lot.
G Woodchoppers - Plate 15 - Same weight as last week, but not nearly the performance as I'd not had the super influx of calories/rest. Still, a fine way to end the workout.
Overall - Very happy with the progress here, particularly in the squat.
Spinning - Stuck around to attend my first spinning class since February. Thankfully, the instructor wasn't too difficult, which is both a blessing and a curse. My jaw almost hit the floor when I figured out she was taking a recovery after every song (the instructors I had, you'd be lucky if you got two for the whole ride). And no real heavy hills or sprinting. Which of course makes a great way to get back into the groove, but one there, what then? If I was in one of my former instructors' classes, I'd've been a lot closer to dying that's for sure. The other thing that drove me nuts (as an instructor myself) was she had to fiddle around with her ipod to get the song order she wanted. That to me implies little in the way of preparation, which is a strike in my book. (I know myself I spent WEEKS putting together the two classes/playlists I've created, so I may be a bit biased here.) Ah well we'll see if I can make Saturday's class - hopefully it's a different instructor. All in all I did pretty well, but my tops of my calves were cramping up something awful from time to time. Hopefully that will go away with repetition.
Upper Body Endurance - 7/16/09
All exercises 2x15, except where noted.
A DB Bench Press - 1x15@50, 1x12@50 - Did pretty well considering I didn't have a caloric surplus.
B DB Bent Over Row - 1x15@50, 1x12@50 - Same as A.
C DB Push Press - 1x12@45, 1x8@45 - Same as last week.
D Lat Pulldown - 1x15@Plate 14, 1x15@Plate 14 - Held on to plate 14.
E Diamond Pushups - BW - Same as last time, need more ROM.
F Bicep Curl Supinated - 20 - Dropped back in weight as one of the 8kg kettlebells was in use.
G Tricep Pulldown - Plate 5 - 2 full sets here. Up from last week.
H Bicep Curl Pronated - 1x15@8kg, 1x10@8kg - Added a rep in set 2.
Overall - Not a bad workout today. Held on to some gains, gave back a couple, but all in all a good session.
All exercises 2x15, except where noted.
A DB Bench Press - 1x15@50, 1x12@50 - Did pretty well considering I didn't have a caloric surplus.
B DB Bent Over Row - 1x15@50, 1x12@50 - Same as A.
C DB Push Press - 1x12@45, 1x8@45 - Same as last week.
D Lat Pulldown - 1x15@Plate 14, 1x15@Plate 14 - Held on to plate 14.
E Diamond Pushups - BW - Same as last time, need more ROM.
F Bicep Curl Supinated - 20 - Dropped back in weight as one of the 8kg kettlebells was in use.
G Tricep Pulldown - Plate 5 - 2 full sets here. Up from last week.
H Bicep Curl Pronated - 1x15@8kg, 1x10@8kg - Added a rep in set 2.
Overall - Not a bad workout today. Held on to some gains, gave back a couple, but all in all a good session.
Lower Body Endurance - 7/17/09
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@155, 1x11@155 - Put on another rep in set 2.
B Single Leg Straight Leg Deadlift - 20 - Balance was good here, going to make sure of form before adding weight.
C Bulgarian Split Squat - 10 - Hanging tight at 10, which is still iffy.
D V-ups 1x35, 1x25 (AMRAP) - Best I could do, and that was good enough.
E DB Swings - 24kg - Aiming higher.
F Side Planks - 2x65secs each side@BW - These were a bit better than last week, even added 5 seconds on to each set.
G Cable Twist - Plate 13 - Went with Plate 13 and it proved sufficient to the task.
Overall - Not a bad workout - holding my own or going up in most everything.
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@155, 1x11@155 - Put on another rep in set 2.
B Single Leg Straight Leg Deadlift - 20 - Balance was good here, going to make sure of form before adding weight.
C Bulgarian Split Squat - 10 - Hanging tight at 10, which is still iffy.
D V-ups 1x35, 1x25 (AMRAP) - Best I could do, and that was good enough.
E DB Swings - 24kg - Aiming higher.
F Side Planks - 2x65secs each side@BW - These were a bit better than last week, even added 5 seconds on to each set.
G Cable Twist - Plate 13 - Went with Plate 13 and it proved sufficient to the task.
Overall - Not a bad workout - holding my own or going up in most everything.
Upper Body Strength - 7/20/09
All exercises are 2x8, except where noted.
A BB Bench Press - 1x7@155, 1x4@155 - These just were not happening this week.
B Seated Cable Row - 1x8@150, 1x6@150 - Added a rep to set 2.
C Pike Press - BW - May try to video tape it later.
D Assisted Pull-ups - 1x8@Plate 16, 1x8@Plate 17 - Substituted lat pulldowns as the assisted machine was in use the entire time I was on the fifth floor by one person.
E Assisted Dips - BW - Substituted Diamond Push-ups with Feet on Bench (for the same reason as D).
F Cable Curls - 1x8@Plate 7, 1x5@Plate 7 - Same as last week.
G Cable Tricep Pushdown - 1x8@Plate 9, 1x8@Plate 10 - Added a plate in set 2.
H Hammer Curls - 30 - Not bad here at all.
Overall - With the extra calories I'd had over the weekend I'd've thought I'd've had a better workout than this. Ah well, there's always next week.
All exercises are 2x8, except where noted.
A BB Bench Press - 1x7@155, 1x4@155 - These just were not happening this week.
B Seated Cable Row - 1x8@150, 1x6@150 - Added a rep to set 2.
C Pike Press - BW - May try to video tape it later.
D Assisted Pull-ups - 1x8@Plate 16, 1x8@Plate 17 - Substituted lat pulldowns as the assisted machine was in use the entire time I was on the fifth floor by one person.
E Assisted Dips - BW - Substituted Diamond Push-ups with Feet on Bench (for the same reason as D).
F Cable Curls - 1x8@Plate 7, 1x5@Plate 7 - Same as last week.
G Cable Tricep Pushdown - 1x8@Plate 9, 1x8@Plate 10 - Added a plate in set 2.
H Hammer Curls - 30 - Not bad here at all.
Overall - With the extra calories I'd had over the weekend I'd've thought I'd've had a better workout than this. Ah well, there's always next week.
Lower Body Strength and Spinning - 7/21/09
All exercises 2x8, except where noted.
A Squat - 2x5@175 - No difference this week.
B Lying Hamstring Curls - 110 - I'll need to revisit this weight next week to get better reps.
C Leg Extension - 180, 185 - No tweaks this week thankfully.
D Turkish Getup - 16kg - Smoother today too.
E Back Extensions - 45 - Looks like 50 next week.
F Hanging Leg Raise - 10 - My back wasn't an issue today thankfully.
G Woodchoppers - Plate 15 - These went well - think I'll try 16 next time.
Overall - Not bad. Squatting was a bit off as I really had done 8 reps, but I don't think ROM was good enough so I'm counting them as 5. Other than that, I did pretty well.
Spinning - A better instructor today, and more people in class as well (connection?) Thankfully, only one slight cramp in my left calf, but other that it went fine.
All exercises 2x8, except where noted.
A Squat - 2x5@175 - No difference this week.
B Lying Hamstring Curls - 110 - I'll need to revisit this weight next week to get better reps.
C Leg Extension - 180, 185 - No tweaks this week thankfully.
D Turkish Getup - 16kg - Smoother today too.
E Back Extensions - 45 - Looks like 50 next week.
F Hanging Leg Raise - 10 - My back wasn't an issue today thankfully.
G Woodchoppers - Plate 15 - These went well - think I'll try 16 next time.
Overall - Not bad. Squatting was a bit off as I really had done 8 reps, but I don't think ROM was good enough so I'm counting them as 5. Other than that, I did pretty well.
Spinning - A better instructor today, and more people in class as well (connection?) Thankfully, only one slight cramp in my left calf, but other that it went fine.
Upper Body Endurance - 7/23/09
All exercises 2x15, except where noted.
A DB Bench Press - 1x15@24kg, 1x8@24kg - Moved up to the largest kettlebells the Y has. Come to think of it, it's the maximum size I have too, and I've only got one. So I may get another now that I know I'll be able to really use them.
B DB Bent Over Row - 1x15@24kg, 1x10@24kg - Same as A.
C DB Push Press - 1x15@40, 1x12@40 - I finally dropped back on this exercise and had a good couple of sets to show for it. I hope to work my way up properly now.
D Lat Pulldown - 1x12@Plate 15, 1x10@Plate 15 - Moved up to Plate 15 for both sets.
E Diamond Pushups - BW - While getting to the end of set 2 was indeed a challenge, it wasn't the make or break moment that it once was.
F Bicep Curl Supinated - 1x15@25, 1x8@25 - Moved up to the 25s.
G Tricep Pulldown - Plate 5 - Kept this the same, and it proved to be a good decision.
H Bicep Curl Pronated - 1x15@8kg, 1x12@8kg - Added a couple of reps in set 2.
Overall - I think the big news here for me is that I'm using the 24kg kettlebells now. Happy also that the other exercises seem to be coming too, which is an excellent thing. Good workout today.
All exercises 2x15, except where noted.
A DB Bench Press - 1x15@24kg, 1x8@24kg - Moved up to the largest kettlebells the Y has. Come to think of it, it's the maximum size I have too, and I've only got one. So I may get another now that I know I'll be able to really use them.
B DB Bent Over Row - 1x15@24kg, 1x10@24kg - Same as A.
C DB Push Press - 1x15@40, 1x12@40 - I finally dropped back on this exercise and had a good couple of sets to show for it. I hope to work my way up properly now.
D Lat Pulldown - 1x12@Plate 15, 1x10@Plate 15 - Moved up to Plate 15 for both sets.
E Diamond Pushups - BW - While getting to the end of set 2 was indeed a challenge, it wasn't the make or break moment that it once was.
F Bicep Curl Supinated - 1x15@25, 1x8@25 - Moved up to the 25s.
G Tricep Pulldown - Plate 5 - Kept this the same, and it proved to be a good decision.
H Bicep Curl Pronated - 1x15@8kg, 1x12@8kg - Added a couple of reps in set 2.
Overall - I think the big news here for me is that I'm using the 24kg kettlebells now. Happy also that the other exercises seem to be coming too, which is an excellent thing. Good workout today.
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Lower Body Endurance - 7/24/09
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@155, 1x12@155 - Put on another rep in set 2.
B Single Leg Straight Leg Deadlift - 20 - Balance was ok this week.
C Bulgarian Split Squat - 10 - Wanting ROM here, so keeping it the same.
D V-ups 1x35, 1x26 (AMRAP) - Not sure how I was able to manage 2 full sets of 35 before, but trying to get back to it.
E DB Swings - 24kg - Aiming higher.
F Side Planks - 2x65secs each side@BW - Kept these the same - though I've found that my upper back problems appear to be related to the position of my supporting arm for the planks.
G Cable Twist - Plate 13 - Held steady at 13 this week.
Overall - Good workout - I was certainly glad when it was over.
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@155, 1x12@155 - Put on another rep in set 2.
B Single Leg Straight Leg Deadlift - 20 - Balance was ok this week.
C Bulgarian Split Squat - 10 - Wanting ROM here, so keeping it the same.
D V-ups 1x35, 1x26 (AMRAP) - Not sure how I was able to manage 2 full sets of 35 before, but trying to get back to it.
E DB Swings - 24kg - Aiming higher.
F Side Planks - 2x65secs each side@BW - Kept these the same - though I've found that my upper back problems appear to be related to the position of my supporting arm for the planks.
G Cable Twist - Plate 13 - Held steady at 13 this week.
Overall - Good workout - I was certainly glad when it was over.
Upper Body Strength - 7/27/09
All exercises are 2x8, except where noted.
A BB Bench Press - 2x6@155 - Increased a rep total from last week (which was 7,4).
B Seated Cable Row - 150 - ROM was iffy so will keep it here next week..
C Pike Press - BW - Felt like I was more vertical, but it was really tough to tell.
D Assisted Pull-ups - Plate 15 - Happy to have done two complete sets here.
E Assisted Dips - Plate 13 - Again, was good to get two complete sets.
F Cable Curls - 1x8@Plate 7, 1x5@Plate 7 - Same again.
G Cable Tricep Pushdown - Plate 10 - Probably should keep it here net week.
H Hammer Curls - 30 - Did pretty well with these.
Overall - Not a bad workout. Seems to be normalizing around a deficit as I'm making small increases again in strength.
All exercises are 2x8, except where noted.
A BB Bench Press - 2x6@155 - Increased a rep total from last week (which was 7,4).
B Seated Cable Row - 150 - ROM was iffy so will keep it here next week..
C Pike Press - BW - Felt like I was more vertical, but it was really tough to tell.
D Assisted Pull-ups - Plate 15 - Happy to have done two complete sets here.
E Assisted Dips - Plate 13 - Again, was good to get two complete sets.
F Cable Curls - 1x8@Plate 7, 1x5@Plate 7 - Same again.
G Cable Tricep Pushdown - Plate 10 - Probably should keep it here net week.
H Hammer Curls - 30 - Did pretty well with these.
Overall - Not a bad workout. Seems to be normalizing around a deficit as I'm making small increases again in strength.
Lower Body Strength - 7/28/09
All exercises 2x8, except where noted.
A Squat - 1x8@175, 1x5@175 - Better reps this week, but for maybe the last rep in set 1.
B Lying Hamstring Curls - 1x8@110, 1x6@110 - Doing better here.
C Leg Extension - 1x8@185, 1x6@185 - Again, no tweaks.
D Turkish Getup - 16kg - Right side is noticeably better than my left, so will continue at this weight til the left side catched up.
E Back Extensions - 50 - Hit 50 and will keep the weight the same next week.
F Hanging Leg Raise - 8, 10 - Upper body was the issue in set 1. Guess I didn't have my arms set properly.
G Woodchoppers - Plate 15 - Kept this at 15 to get better form.
Overall - A good workout I think. Some increases and/or better reps. No spinning today as I had to get a haircut and didn't want to drive all the way back to the Y.
All exercises 2x8, except where noted.
A Squat - 1x8@175, 1x5@175 - Better reps this week, but for maybe the last rep in set 1.
B Lying Hamstring Curls - 1x8@110, 1x6@110 - Doing better here.
C Leg Extension - 1x8@185, 1x6@185 - Again, no tweaks.
D Turkish Getup - 16kg - Right side is noticeably better than my left, so will continue at this weight til the left side catched up.
E Back Extensions - 50 - Hit 50 and will keep the weight the same next week.
F Hanging Leg Raise - 8, 10 - Upper body was the issue in set 1. Guess I didn't have my arms set properly.
G Woodchoppers - Plate 15 - Kept this at 15 to get better form.
Overall - A good workout I think. Some increases and/or better reps. No spinning today as I had to get a haircut and didn't want to drive all the way back to the Y.
Upper Body Endurance - 7/30/09
All exercises 2x15, except where noted.
A DB Bench Press - 1x15@24kg, 1x12@24kg - Not sure how good the last few of the second set were, but I'll count them.
B DB Bent Over Row - 1x15@24kg, 1x11@24kg - One more in set 2.
C DB Push Press - 1x15@40, 1x13@40 - Yay +1 rep for set 2 - nice to have progress in this exercise in particular.
D Lat Pulldown - 1x15@Plate 15, 1x9@Plate 15 - Total reps +2 - +3 in set 1, -1 in set 2.
E Diamond Pushups - BW - The end of set 2 was tough, but I managed it.
F Bicep Curl Supinated - 1x15@25, 1x8@25 - Same as last time.
G Tricep Pulldown - Plate 5 - Again same as last week.
H Bicep Curl Pronated - 1x15@8kg, 1x12@8kg - And once more, same as last week.
Overall - A good workout today. Even though I didn't show much progress in terms of reps/weight, I felt really good after my workout, which is a definite plus.
All exercises 2x15, except where noted.
A DB Bench Press - 1x15@24kg, 1x12@24kg - Not sure how good the last few of the second set were, but I'll count them.
B DB Bent Over Row - 1x15@24kg, 1x11@24kg - One more in set 2.
C DB Push Press - 1x15@40, 1x13@40 - Yay +1 rep for set 2 - nice to have progress in this exercise in particular.
D Lat Pulldown - 1x15@Plate 15, 1x9@Plate 15 - Total reps +2 - +3 in set 1, -1 in set 2.
E Diamond Pushups - BW - The end of set 2 was tough, but I managed it.
F Bicep Curl Supinated - 1x15@25, 1x8@25 - Same as last time.
G Tricep Pulldown - Plate 5 - Again same as last week.
H Bicep Curl Pronated - 1x15@8kg, 1x12@8kg - And once more, same as last week.
Overall - A good workout today. Even though I didn't show much progress in terms of reps/weight, I felt really good after my workout, which is a definite plus.
Lower Body Endurance - 7/31/09
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@155, 1x13@155 - Put on another rep in set 2.
B Single Leg Straight Leg Deadlift - 20 - About the same balance-wise.
C Bulgarian Split Squat - 10 - Getting better at this exercise.
D V-ups 1x35, 1x30 (AMRAP) - Getting closer to even sets again.
E DB Swings - 24kg - Doing better with these.
F Side Planks - 2x65secs each side@BW - Did better with the planks this time around.
G Cable Twist - Plate 13 - Still with Plate 13.
Overall - This workout always kicks my ass. This time was no exception.
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@155, 1x13@155 - Put on another rep in set 2.
B Single Leg Straight Leg Deadlift - 20 - About the same balance-wise.
C Bulgarian Split Squat - 10 - Getting better at this exercise.
D V-ups 1x35, 1x30 (AMRAP) - Getting closer to even sets again.
E DB Swings - 24kg - Doing better with these.
F Side Planks - 2x65secs each side@BW - Did better with the planks this time around.
G Cable Twist - Plate 13 - Still with Plate 13.
Overall - This workout always kicks my ass. This time was no exception.
Upper Body Strength - 8/3/09
All exercises are 2x8, except where noted.
A BB Bench Press - 1x8@155. 1x5@155- Increased a rep total from last week (which was 6,6).
B Seated Cable Row - 150 - Think I'm going to be at 150 for a while to get better reps.
C Pike Press - BW - Just barely made this due to swole.
D Assisted Pull-ups - 1x8@Plate 15, 1x6@Plate 15 - Close, but not quite.
E Assisted Dips - Plate 13 - This was close due to the swole also.
F Cable Curls - 1x8@Plate 7, 1x5@Plate 7 - Going to drop back a plate to see what that gets me.
G Cable Tricep Pushdown - Plate 10 - Holding fast here.
H Hammer Curls - 30 - Did surprisingly well with these.
Overall - Other than some psychological issue with the bench press and this week's swole, I did well.
All exercises are 2x8, except where noted.
A BB Bench Press - 1x8@155. 1x5@155- Increased a rep total from last week (which was 6,6).
B Seated Cable Row - 150 - Think I'm going to be at 150 for a while to get better reps.
C Pike Press - BW - Just barely made this due to swole.
D Assisted Pull-ups - 1x8@Plate 15, 1x6@Plate 15 - Close, but not quite.
E Assisted Dips - Plate 13 - This was close due to the swole also.
F Cable Curls - 1x8@Plate 7, 1x5@Plate 7 - Going to drop back a plate to see what that gets me.
G Cable Tricep Pushdown - Plate 10 - Holding fast here.
H Hammer Curls - 30 - Did surprisingly well with these.
Overall - Other than some psychological issue with the bench press and this week's swole, I did well.
Lower Body Strength - 8/4/09
All exercises 2x8, except where noted.
A Squat - 1x8@175, 1x6@175 - Pretty well here I think - +1 rep in set 2.
B Lying Hamstring Curls - 110 - Two full sets but will keep it here to work on making the reps better.
C Leg Extension - 1x8@185, 1x7@185 - +1 rep set 2.
D Turkish Getup - 16kg - Going to work with the 16kg until my left side catches up to my right.
E Back Extensions - 50 - These were very good.
F Hanging Leg Raise - 10, 10 - Better setup = better performance.
G Woodchoppers - Plate 15 - Hung on to Plate 15.
Overall - I think I fared well with this one. Now I need to get ready for tomorrow's workout.
All exercises 2x8, except where noted.
A Squat - 1x8@175, 1x6@175 - Pretty well here I think - +1 rep in set 2.
B Lying Hamstring Curls - 110 - Two full sets but will keep it here to work on making the reps better.
C Leg Extension - 1x8@185, 1x7@185 - +1 rep set 2.
D Turkish Getup - 16kg - Going to work with the 16kg until my left side catches up to my right.
E Back Extensions - 50 - These were very good.
F Hanging Leg Raise - 10, 10 - Better setup = better performance.
G Woodchoppers - Plate 15 - Hung on to Plate 15.
Overall - I think I fared well with this one. Now I need to get ready for tomorrow's workout.
Upper Body Endurance - 8/6/09
All exercises 2x15, except where noted.
A DB Bench Press - 1x15@24kg, 1x12@24kg - Not sure how good the last few of the second set were, but I'll count them.
B DB Bent Over Row - 1x15@24kg, 1x12@24kg - One more in set 2.
C DB Push Press - 1x15@40, 1x10@40 - Back 3 on set 2,
D Lat Pulldown - 1x15@Plate 15, 1x10@Plate 15 - Another rep, set 2.
E Diamond Pushups - BW - Difficult but doable.
F Bicep Curl Supinated - 1x15@25, 1x10@25 - +2 reps set 2.
G Tricep Pulldown - Plate 5 - Held on again this week.
H Bicep Curl Pronated - 1x15@8kg, 1x12@8kg - Hanging in same as last week.
Overall - Not a bad showing. Getting used to the idea of much slower progress as I consider it a sign that I truly am in a deficit.
All exercises 2x15, except where noted.
A DB Bench Press - 1x15@24kg, 1x12@24kg - Not sure how good the last few of the second set were, but I'll count them.
B DB Bent Over Row - 1x15@24kg, 1x12@24kg - One more in set 2.
C DB Push Press - 1x15@40, 1x10@40 - Back 3 on set 2,
D Lat Pulldown - 1x15@Plate 15, 1x10@Plate 15 - Another rep, set 2.
E Diamond Pushups - BW - Difficult but doable.
F Bicep Curl Supinated - 1x15@25, 1x10@25 - +2 reps set 2.
G Tricep Pulldown - Plate 5 - Held on again this week.
H Bicep Curl Pronated - 1x15@8kg, 1x12@8kg - Hanging in same as last week.
Overall - Not a bad showing. Getting used to the idea of much slower progress as I consider it a sign that I truly am in a deficit.
Lower Body Endurance - 8/7/09
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@155, 1x13@155 - Same as last week.
B Single Leg Straight Leg Deadlift - 20 - Did these while paying attention to the mirror, which I think helped.
C Bulgarian Split Squat - 10 - Slowly but surely getting this one down.
D V-ups 1x35, 1x31 (AMRAP) - +1 rep set 2.
E DB Swings - 55 - I much prefer using kettlebells for swings. Doing this exercise proved it yet again.
F Side Planks - 2x65secs each side@BW - Same specs but a better feel.
G Cable Twist - Plate 13 - Unchanged from last week.
Overall - Wow, as always this is the toughest workout of the four. Glad to have gotten it done.
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@155, 1x13@155 - Same as last week.
B Single Leg Straight Leg Deadlift - 20 - Did these while paying attention to the mirror, which I think helped.
C Bulgarian Split Squat - 10 - Slowly but surely getting this one down.
D V-ups 1x35, 1x31 (AMRAP) - +1 rep set 2.
E DB Swings - 55 - I much prefer using kettlebells for swings. Doing this exercise proved it yet again.
F Side Planks - 2x65secs each side@BW - Same specs but a better feel.
G Cable Twist - Plate 13 - Unchanged from last week.
Overall - Wow, as always this is the toughest workout of the four. Glad to have gotten it done.
Upper Body Strength - 8/10/09
All exercises are 2x8, except where noted.
A BB Bench Press - 1x8@155. 1x5@155- Same as last week. Not sure if I have a psychological block on the 2nd set or not.
B Seated Cable Row - 150 - Kept it at 150 for better reps.
C Pike Press - BW - Did ok here but should be better.
D Assisted Pull-ups - 1x8@Plate 15, 1x6@Plate 15 - Just barely got to the 6 in set 2.
E Assisted Dips - Plate 13 - Kept it the same as last week.
F Cable Curls - Plate 6 - Two full sets, but with some body english so it looks like it's Plate 6 for a while.
G Cable Tricep Pushdown - Plate 10 - Again, better reps needed to holding here.
H Hammer Curls - 30 - Same as last week.
Overall - Again, getting used to the true deficit progress as the workout was basically the same numberswise as last week.
All exercises are 2x8, except where noted.
A BB Bench Press - 1x8@155. 1x5@155- Same as last week. Not sure if I have a psychological block on the 2nd set or not.
B Seated Cable Row - 150 - Kept it at 150 for better reps.
C Pike Press - BW - Did ok here but should be better.
D Assisted Pull-ups - 1x8@Plate 15, 1x6@Plate 15 - Just barely got to the 6 in set 2.
E Assisted Dips - Plate 13 - Kept it the same as last week.
F Cable Curls - Plate 6 - Two full sets, but with some body english so it looks like it's Plate 6 for a while.
G Cable Tricep Pushdown - Plate 10 - Again, better reps needed to holding here.
H Hammer Curls - 30 - Same as last week.
Overall - Again, getting used to the true deficit progress as the workout was basically the same numberswise as last week.