My Diary
- Thread starter stingo
- Start date
Lower Body Strength - 8/11/09
All exercises 2x8, except where noted.
A Squat - 175 - First time for hitting 2 sets of 8 for 175.
B Lying Hamstring Curls - 110 - Same reps/sets but better feel this time, even though I screwed up the weight setting when I started.
C Leg Extension - 185 - Two full sets here.
D Turkish Getup - 16kg - Keeping on here.
E Back Extensions - 50 - Did well here, being careful of tweaking my back, hence the same weight.
F Hanging Leg Raise - 12, 10 - Finally, some progress with these.
G Woodchoppers - Plate 15 - Still at Plate 15 as I've been trying to do this exercise with my feet closer together.
Overall - I didn't think I did too well at the time, but looking at the numbers in hindsight, it was a good workout.
All exercises 2x8, except where noted.
A Squat - 175 - First time for hitting 2 sets of 8 for 175.
B Lying Hamstring Curls - 110 - Same reps/sets but better feel this time, even though I screwed up the weight setting when I started.
C Leg Extension - 185 - Two full sets here.
D Turkish Getup - 16kg - Keeping on here.
E Back Extensions - 50 - Did well here, being careful of tweaking my back, hence the same weight.
F Hanging Leg Raise - 12, 10 - Finally, some progress with these.
G Woodchoppers - Plate 15 - Still at Plate 15 as I've been trying to do this exercise with my feet closer together.
Overall - I didn't think I did too well at the time, but looking at the numbers in hindsight, it was a good workout.
Upper Body Endurance - 8/14/09
All exercises 2x15, except where noted.
A DB Bench Press - 1x15@24kg, 1x10@24kg - Lower here by a couple of reps, but considering the last couple in the last workout were iffy, I'm tempted to call it the same.
B DB Bent Over Row - 1x15@24kg, 1x12@24kg - Same as last time.
C DB Push Press - 1x15@40, 1x10@40 - Hanging steady here.
D Lat Pulldown - 1x15@Plate 15, 1x10@Plate 15 - Same as last week.
E Diamond Pushups - BW - Full sets again.
F Bicep Curl Supinated - 1x15@25, 1x10@25 - Same as last week.
G Tricep Pulldown - 1x15@Plate 5, 1x15@Plate 6. Moved up a plate in set 2.
H Bicep Curl Pronated - 8Kg - Full sets here, with +3 reps on set 2.
Overall - Pretty good, all things considered.
All exercises 2x15, except where noted.
A DB Bench Press - 1x15@24kg, 1x10@24kg - Lower here by a couple of reps, but considering the last couple in the last workout were iffy, I'm tempted to call it the same.
B DB Bent Over Row - 1x15@24kg, 1x12@24kg - Same as last time.
C DB Push Press - 1x15@40, 1x10@40 - Hanging steady here.
D Lat Pulldown - 1x15@Plate 15, 1x10@Plate 15 - Same as last week.
E Diamond Pushups - BW - Full sets again.
F Bicep Curl Supinated - 1x15@25, 1x10@25 - Same as last week.
G Tricep Pulldown - 1x15@Plate 5, 1x15@Plate 6. Moved up a plate in set 2.
H Bicep Curl Pronated - 8Kg - Full sets here, with +3 reps on set 2.
Overall - Pretty good, all things considered.
Lower Body Endurance - 8/15/09
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@155, 1x11@155 - Blech - down 2 reps in set 2 this week.
B Single Leg Straight Leg Deadlift - 45 - Used the Olympic bar for the first time on this. The extra weight made it more difficult, but having the bar (instead of independent dumbbells) helped.
C Bulgarian Split Squat - 10 - Again, same sets/reps, but different feel.
D V-ups 1x35, 1x27 (AMRAP) - -4 reps in set 2.
E DB Swings - 24kg - Kettlebell, how I've missed you!
F Side Planks - 2x65secs each side@BW - Getting slightly easier.
G Cable Twist - Plate 13 - Again, like the woodchopper, experimenting with foot placement rather than upping weight.
Overall - Ass kicker of a workout as always - good way to end the week.
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@155, 1x11@155 - Blech - down 2 reps in set 2 this week.
B Single Leg Straight Leg Deadlift - 45 - Used the Olympic bar for the first time on this. The extra weight made it more difficult, but having the bar (instead of independent dumbbells) helped.
C Bulgarian Split Squat - 10 - Again, same sets/reps, but different feel.
D V-ups 1x35, 1x27 (AMRAP) - -4 reps in set 2.
E DB Swings - 24kg - Kettlebell, how I've missed you!
F Side Planks - 2x65secs each side@BW - Getting slightly easier.
G Cable Twist - Plate 13 - Again, like the woodchopper, experimenting with foot placement rather than upping weight.
Overall - Ass kicker of a workout as always - good way to end the week.
Upper Body Strength - 8/17/09
All exercises are 2x8, except where noted.
A BB Bench Press - 1x8@155. 1x6@155 - Put a rep on set 2.
B Seated Cable Row - 150 - Same as last week.
C Pike Press - BW - Given the problem of knowing if I really have good form I may switch this exercise for something else.
D Assisted Pull-ups - 1x8@Plate 15, 1x7@Plate 15 - Hung on to add a rep to set 2.
E Assisted Dips - Plate 13 - Again, same.
F Cable Curls - Plate 6 - As promised, hanging with plate 6.
G Cable Tricep Pushdown - Plate 10 - Holding steady on G.
H Hammer Curls - 30 - Same - felt a bit better though.
Overall - A good start to the week.
All exercises are 2x8, except where noted.
A BB Bench Press - 1x8@155. 1x6@155 - Put a rep on set 2.
B Seated Cable Row - 150 - Same as last week.
C Pike Press - BW - Given the problem of knowing if I really have good form I may switch this exercise for something else.
D Assisted Pull-ups - 1x8@Plate 15, 1x7@Plate 15 - Hung on to add a rep to set 2.
E Assisted Dips - Plate 13 - Again, same.
F Cable Curls - Plate 6 - As promised, hanging with plate 6.
G Cable Tricep Pushdown - Plate 10 - Holding steady on G.
H Hammer Curls - 30 - Same - felt a bit better though.
Overall - A good start to the week.
Lower Body Strength - 8/18/09
All exercises 2x8, except where noted.
A Squat - 2x5@185 - Since I had to move the weight off the bar from whatever random jerk left it there, I wasn't about to go scouring for the 10s and 5s I'd need for 175, so I just popped on the two 25's that were readily available. Happy to say that I did it!
B Lying Hamstring Curls - 110 - Still hanging in here.
C Leg Extension - 185 - Full sets again, so it sounds like it may be time to move up.
D Turkish Getup - 1x3@40 1x2@40 - This was difficult, not only for the weight, but also because of the different distribution.
E Back Extensions - 50 - Sounds like it's time for the 55.
F Hanging Leg Raise - 12, 11 - Another rep on set 2.
G Woodchoppers - Plate 15 - Better again.
Overall - Very happy with this workout as I moved up to the 25s in the squat, tried a dumbbell in D, and was able to tack on another rep in H.
All exercises 2x8, except where noted.
A Squat - 2x5@185 - Since I had to move the weight off the bar from whatever random jerk left it there, I wasn't about to go scouring for the 10s and 5s I'd need for 175, so I just popped on the two 25's that were readily available. Happy to say that I did it!
B Lying Hamstring Curls - 110 - Still hanging in here.
C Leg Extension - 185 - Full sets again, so it sounds like it may be time to move up.
D Turkish Getup - 1x3@40 1x2@40 - This was difficult, not only for the weight, but also because of the different distribution.
E Back Extensions - 50 - Sounds like it's time for the 55.
F Hanging Leg Raise - 12, 11 - Another rep on set 2.
G Woodchoppers - Plate 15 - Better again.
Overall - Very happy with this workout as I moved up to the 25s in the squat, tried a dumbbell in D, and was able to tack on another rep in H.
Upper Body Endurance - 8/20/09
All exercises 2x15, except where noted.
A DB Bench Press - 1x55@15, 1x55@9 - Tried dumbbells this time for this exercise. Not too bad.
B DB Bent Over Row - 1x15@55, 1x12@55 - Same reps, but slightly higher weight than last time.
C DB Push Press - 1x15@40, 1x12@40 - +2 reps, set 2 - yay!
D Lat Pulldown - 1x15@Plate 15, 1x11@Plate 15 - +1 rep to set 2.
E Diamond Pushups - BW - Full sets again, but felt a little better.
F Bicep Curl Supinated - 1x15@25, 1x11@25 - +1 rep to set 2.
G Tricep Pulldown - Plate 6 - Two full sets - cool.
H Bicep Curl Pronated - 20 - Slightly heavier, but the weight distribution makes a big difference.
Overall - A fine workout - and since I stayed in the weight room (I was pretty much the only one there), it went very quickly.
All exercises 2x15, except where noted.
A DB Bench Press - 1x55@15, 1x55@9 - Tried dumbbells this time for this exercise. Not too bad.
B DB Bent Over Row - 1x15@55, 1x12@55 - Same reps, but slightly higher weight than last time.
C DB Push Press - 1x15@40, 1x12@40 - +2 reps, set 2 - yay!
D Lat Pulldown - 1x15@Plate 15, 1x11@Plate 15 - +1 rep to set 2.
E Diamond Pushups - BW - Full sets again, but felt a little better.
F Bicep Curl Supinated - 1x15@25, 1x11@25 - +1 rep to set 2.
G Tricep Pulldown - Plate 6 - Two full sets - cool.
H Bicep Curl Pronated - 20 - Slightly heavier, but the weight distribution makes a big difference.
Overall - A fine workout - and since I stayed in the weight room (I was pretty much the only one there), it went very quickly.
Lower Body Endurance - 8/21/09
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@155, 1x12@155 - Added a rep here.
B Single Leg Straight Leg Deadlift - 45 - Had a harder time with this one this week, but made it through.
C Bulgarian Split Squat - 10 - Getting used to this weight - may upgrade in the next month or so.
D V-ups 1x35, 1x30 (AMRAP) - +3 reps in set 2
E DB Swings - 55 - Going to have to work on getting the DB overhead.
F Side Planks - 2x65secs each side@BW - Slightly easier again this week.
G Cable Twist - Plate 13 - Adapting to this weight - slow but steady progress.
Overall - So glad this one was done.
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@155, 1x12@155 - Added a rep here.
B Single Leg Straight Leg Deadlift - 45 - Had a harder time with this one this week, but made it through.
C Bulgarian Split Squat - 10 - Getting used to this weight - may upgrade in the next month or so.
D V-ups 1x35, 1x30 (AMRAP) - +3 reps in set 2
E DB Swings - 55 - Going to have to work on getting the DB overhead.
F Side Planks - 2x65secs each side@BW - Slightly easier again this week.
G Cable Twist - Plate 13 - Adapting to this weight - slow but steady progress.
Overall - So glad this one was done.
Upper Body Strength - 8/24/09
All exercises are 2x8, except where noted.
A BB Bench Press - 1x8@155. 1x5@155 - Down a rep in set 2.
B Seated Cable Row - 150 - Same as last week, but feeling a lot better in the doing of it.
C Pike Press - BW - These felt pretty good - I may video myself to see what I'm actually doing though.
D Assisted Pull-ups - 1x8@Plate 15, 1x7@Plate 15 - Same as last time, but got closer to an 8th in set 2.
E Assisted Dips - Plate 13 - Might increase resistance by going to Plate 12 next week.
F Cable Curls - 1x8@Plate 6, 1x5@Plate 7 - Added a plate to set 2.
G Cable Tricep Pushdown - Plate 10 - Kept this one the same in the hopes form gets better - which it seems to be.
H Hammer Curls - 1x8@30, 1x5@35 - Increased in set 2, finally.
Overall - Happy with this workout but for the bench press, which I have to break through my mental barriers.
All exercises are 2x8, except where noted.
A BB Bench Press - 1x8@155. 1x5@155 - Down a rep in set 2.
B Seated Cable Row - 150 - Same as last week, but feeling a lot better in the doing of it.
C Pike Press - BW - These felt pretty good - I may video myself to see what I'm actually doing though.
D Assisted Pull-ups - 1x8@Plate 15, 1x7@Plate 15 - Same as last time, but got closer to an 8th in set 2.
E Assisted Dips - Plate 13 - Might increase resistance by going to Plate 12 next week.
F Cable Curls - 1x8@Plate 6, 1x5@Plate 7 - Added a plate to set 2.
G Cable Tricep Pushdown - Plate 10 - Kept this one the same in the hopes form gets better - which it seems to be.
H Hammer Curls - 1x8@30, 1x5@35 - Increased in set 2, finally.
Overall - Happy with this workout but for the bench press, which I have to break through my mental barriers.
Lower Body Strength - 8/25/09
All exercises 2x8, except where noted.
A Squat - 2x6@185 - I know there was no way I could do any more here as I really pushed my limits. Still, it's a PR for this rep/weight combo.
B Lying Hamstring Curls - 110 - This felt better than last week - noticeably so.
C Leg Extension - 185 - As with B, a marked improvement in the feel of the exercise.
D Turkish Getup - 2x4@40 (each side) - Again, felt a lot better this week, despite failing due to balance issues once.
E Back Extensions - 60 - Actually, umm, let's make that a 60...
F Hanging Leg Raise - 12, 11 - Held it here this week - just could not nail that extra rep in set 2.
G Woodchoppers - Plate 15 - Keeping at it in the spirit of the other exercises.
Overall - Again, very happy with this workout even though the numbers were nearly identical, because the feeling certainly was better this time around.
Seen at the Gym: I should also mention that I had to work late to get a project done and arrived at the gym right around 5pm. Got changed in the locker room and got into the weight room, only to see the only power rack (the only place you can do a free weight squat) was occupied... with someone doing... wrist curls behind their back with a barbell (resting it on the pins when finished). Apparently it was too difficult to use a bench for such an exercise. Didn't say anything, just waited... but I was pissed.
All exercises 2x8, except where noted.
A Squat - 2x6@185 - I know there was no way I could do any more here as I really pushed my limits. Still, it's a PR for this rep/weight combo.
B Lying Hamstring Curls - 110 - This felt better than last week - noticeably so.
C Leg Extension - 185 - As with B, a marked improvement in the feel of the exercise.
D Turkish Getup - 2x4@40 (each side) - Again, felt a lot better this week, despite failing due to balance issues once.
E Back Extensions - 60 - Actually, umm, let's make that a 60...
F Hanging Leg Raise - 12, 11 - Held it here this week - just could not nail that extra rep in set 2.
G Woodchoppers - Plate 15 - Keeping at it in the spirit of the other exercises.
Overall - Again, very happy with this workout even though the numbers were nearly identical, because the feeling certainly was better this time around.
Seen at the Gym: I should also mention that I had to work late to get a project done and arrived at the gym right around 5pm. Got changed in the locker room and got into the weight room, only to see the only power rack (the only place you can do a free weight squat) was occupied... with someone doing... wrist curls behind their back with a barbell (resting it on the pins when finished). Apparently it was too difficult to use a bench for such an exercise. Didn't say anything, just waited... but I was pissed.
Doing some good work Stingo! Glad you felt better this time around. It really makes all the difference
yeah, that's why we got a home gym now...
yeah, that's why we got a home gym now...
Doing some good work Stingo! Glad you felt better this time around. It really makes all the difference
yeah, that's why we got a home gym now...
Yeah I've been really thinking about putting one together - but the problem with working out at home is that you're always the best person in the gym. Little to no opportunity to learn from others that way.
lol, good point Stingo
sorry to hear about the wait. You should have asked to workin between their sets lol
sorry to hear about the wait. You should have asked to workin between their sets lol
I hear ya. I am lucky that my husband and I workout together. We research a lot and he *was* a fitness trainer in the military, so that helped when we started. I also had a personal trainer for a while ( just to get me out of the house) but now we read, read, read, and try to keep our routines fresh
Upper Body Endurance - 8/27/09
All exercises 2x15, except where noted.
A DB Bench Press - 1x55@15, 1x55@10 - +1 rep for set 2.
B DB Bent Over Row - 55 - 2 Full Sets!
C DB Push Press - 1x15@40, 1x14@40 - +2 reps, set 2. I really wanted that last rep, but it wasn't happening. Still, an excellent showing.
D Lat Pulldown - 1x15@Plate 15, 1x12@Plate 15 - +1 rep to set 2 again.
E Diamond Pushups - BW - I'm noticing that when I do pushups now, it's a long way to the ground lol.
F Bicep Curl Supinated - 1x15@25, 1x12@25 - +1 rep to set 2 again.
G Tricep Pulldown - Plate 6 - Two full sets again.
H Bicep Curl Pronated - 1x15@45, 1x10@45 - Used the olympic bar this time. Different feel to the exercise that way. Very happy to be using a barbell for a bicep lift of any sort.
Overall - Well not much I can say, but what a great workout. Increases in everything in terms of reps or ease of sets. Looking forward to tomorrow's lower body endurance, which is saying a lot.
All exercises 2x15, except where noted.
A DB Bench Press - 1x55@15, 1x55@10 - +1 rep for set 2.
B DB Bent Over Row - 55 - 2 Full Sets!
C DB Push Press - 1x15@40, 1x14@40 - +2 reps, set 2. I really wanted that last rep, but it wasn't happening. Still, an excellent showing.
D Lat Pulldown - 1x15@Plate 15, 1x12@Plate 15 - +1 rep to set 2 again.
E Diamond Pushups - BW - I'm noticing that when I do pushups now, it's a long way to the ground lol.
F Bicep Curl Supinated - 1x15@25, 1x12@25 - +1 rep to set 2 again.
G Tricep Pulldown - Plate 6 - Two full sets again.
H Bicep Curl Pronated - 1x15@45, 1x10@45 - Used the olympic bar this time. Different feel to the exercise that way. Very happy to be using a barbell for a bicep lift of any sort.
Overall - Well not much I can say, but what a great workout. Increases in everything in terms of reps or ease of sets. Looking forward to tomorrow's lower body endurance, which is saying a lot.
Lower Body Endurance - 8/28/09
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@155, 1x13@155 - Added a rep here again.
B Single Leg Straight Leg Deadlift - 45 - Easier time this week.
C Bulgarian Split Squat - 12 - A little bump in weight.
D V-ups 1x35, 1x31 (AMRAP) - +1 rep here.
E DB Swings - 55 - Still, going to have to work on getting the DB overhead.
F Side Planks - 2x65secs each side@BW - Sweated profusely, but got it done.
G Cable Twist - Plate 13 - Stayed the same.
Overall - A good workout to end the week.
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@155, 1x13@155 - Added a rep here again.
B Single Leg Straight Leg Deadlift - 45 - Easier time this week.
C Bulgarian Split Squat - 12 - A little bump in weight.
D V-ups 1x35, 1x31 (AMRAP) - +1 rep here.
E DB Swings - 55 - Still, going to have to work on getting the DB overhead.
F Side Planks - 2x65secs each side@BW - Sweated profusely, but got it done.
G Cable Twist - Plate 13 - Stayed the same.
Overall - A good workout to end the week.
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Upper Body Strength - 8/31/09
All exercises are 2x8, except where noted.
A BB Bench Press - 1x5@155. 1x5@155 - Down a 3 reps in set 1.
B Seated Cable Row - 1x8@150, 1x7@150 - Down 1 rep, set 2.
C Pike Press - 1x8@BW, 1x7@BW - Better form in set 2.
D Assisted Pull-ups - 1x8@Plate 15, 1x6@Plate 15 - Down a rep in set 2.
E Assisted Dips - Plate 13 - Same as last week thankfully.
F Cable Curls - 2x5@Plate 7 - Added a plate to set 1.
G Cable Tricep Pushdown - Plate 10 - Holding on here.
H Hammer Curls - 2x5@35 - Increased in set 1, finally.
Overall - A tough workout to get through. Felt off, but made it.
All exercises are 2x8, except where noted.
A BB Bench Press - 1x5@155. 1x5@155 - Down a 3 reps in set 1.
B Seated Cable Row - 1x8@150, 1x7@150 - Down 1 rep, set 2.
C Pike Press - 1x8@BW, 1x7@BW - Better form in set 2.
D Assisted Pull-ups - 1x8@Plate 15, 1x6@Plate 15 - Down a rep in set 2.
E Assisted Dips - Plate 13 - Same as last week thankfully.
F Cable Curls - 2x5@Plate 7 - Added a plate to set 1.
G Cable Tricep Pushdown - Plate 10 - Holding on here.
H Hammer Curls - 2x5@35 - Increased in set 1, finally.
Overall - A tough workout to get through. Felt off, but made it.