My Diary

Lower Body Endurance - 9/12/09

All exercises 2x15, except where noted. Kettlebells are used where kg are noted.

A Deadlift - 155 - Two full sets again.

B Single Leg Straight Leg Deadlift - 45 - Tough, but that's not unusual for this exercise.

C Bulgarian Split Squat - 2x12@15 - Added some weight here.

D V-ups 35, 30 (AMRAP) - And backed off to 30 in set 2 again.

E DB Swings - 60 - Working with two sets again.

F Side Planks - 2x65secs each side@BW - Yup still hard.

G Cable Twist - Plate 14 - Two full sets of 15..

Overall - Good workout, especially the deadlifts.
 
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Upper Body Strength - 9/15/09

All exercises are 2x8, except where noted.

A BB Bench Press - 155 - Two full sets again! :)

B Seated Cable Row - 150 - Holding steady for 2 sets.

C Pike Press - 1x6@BW, 1x6@BW - Again, with add'l BW, not bad.

D Assisted Pull-ups - 1x6@Plate 15, 1x6@Plate 15 - +1 rep in both sets.

E Assisted Dips - 2x6@Plate 12 - +1 plate.

F Cable Curls - 2x6@Plate 7 - Stayed the same.

G Cable Tricep Pushdown - 2x5@Plate 11 - Added a plate.

H Hammer Curls - 2x6@35 - +1 both sets.

Overall - Good workout - especially happy about the bench press.
 
Lower Body Strength - 9/16/09

All exercises 2x8, except where noted.

A Squat - 185 - Two full sets of 185! Yay!

B Lying Hamstring Curls - 2x5@120 - Forgot there were add-on weights and was wondering why this was suddenly so hard lol.

C Leg Extension - 190 - Stayed steady.

D Turkish Getup - 40 - Difficult again, esp for the shoulder.

E Back Extensions - 65 - Doing well here.

F Hanging Leg Raise - 13 - Added a rep in each set.

G Woodchoppers - Plate 16 - +1 plate, both sets.

Overall - Another fulfilling workout. Delighted with the squats.
 
Upper Body Endurance - 9/18/09

All exercises 2x15, except where noted.

A DB Bench Press - 1x55@15, 1x55@10 - -1 rep, set 2.

B DB Bent Over Row - 55 - Hanging in with 2 full sets, again

C DB Push Press - 40 - Two full sets again.

D Lat Pulldown - 1x15@Plate 15, 1x12@Plate 15 - Stayed the same.

E Diamond Pushups - BW - Again, difficult but doable.

F Bicep Curl Supinated - 1x15@25, 1x12@25 - Again, same.

G Tricep Pulldown - 12kg - Substitued kb skullcrushers.

H Bicep Curl Pronated 1x15@45, 1x12@45 - +2 reps set 2.

Overall - Decent workout today.
 
Lower Body Endurance - 9/19/09

All exercises 2x15, except where noted. Kettlebells are used where kg are noted.

A Deadlift - 1x15@155, 1x12@155- Could not get more on set 2.

B Single Leg Straight Leg Deadlift - 45 - Pretty good.

C Bulgarian Split Squat - 15 - Two full sets, but form needs to improve.

D V-ups 35, 30 (AMRAP) - 30 in set 2 again.

E DB Swings - 60 - Two sets again.

F Side Planks - 2x65secs each side@BW - A little better this time.

G Cable Twist - Plate 14 - Two full sets of 15. Again.

Overall - Disappointed in the deadlift, but it is what it is.
 
Upper Body Strength - 9/21/09

All exercises are 2x8, except where noted.

A BB Bench Press - 1x8@155, 1x6@155 - Psyched myself out in set 2.

B Seated Cable Row - 150 - Hanging in again.

C Pike Press - 1x6@BW, 1x6@BW - Stayed the same.

D Assisted Pull-ups - 1x7@Plate 15, 1x5@Plate 15 - Offsetting gains/drops.

E Assisted Dips - 2x6@Plate 12 - Same.

F Cable Curls - 12kg - Subbed kettlebells.

G Cable Tricep Pushdown - 12kg - Subbed kettlebell skullcrusher.

H Hammer Curls - 2x6@35 - Stayed the same.

Overall - Pissed about psyching myself out on the bench press *again*. But the rest of the workout was ok.
 
Lower Body Strength - 9/22/09

All exercises 2x8, except where noted.

A Squat - 2x6@195 - Had to try for a little more weight.

B Lying Hamstring Curls - 115 - Much more reasonable 115.

C Leg Extension - 190 - Hung in here again.

D Turkish Getup - 40 - Shoulder is the weak point again.

E Back Extensions - 65 - Doing well here.

F Hanging Leg Raise - 13 - Just barely hung on to last week's reps.

G Woodchoppers - Plate 16 - Two full sets again.

Overall - Squats have improved lately - very happy to be a shade under 200lbs squatting.
 
Upper Body Endurance - 9/24/09

All exercises 2x15, except where noted.

A DB Bench Press - Accidentally picked up a 55 (left hand) and 65 (right hand) - didn't realize it til set 2 when I could only do 5 with my right hand *sigh* Tried to continue but my left hand was in agony when I'd try to hold a dumbbell for a bench press, so I canned the idea and moved on.

B DB Bent Over Row - 55 - Did ok with these.

C DB Push Press - 40 - Two full sets. Yay!

D Lat Pulldown - 105 - Two full sets.

E Diamond Pushups - BW - Easier I think due to non completion of A.

F Bicep Curl Supinated - 1x15@25, 1x13@25 - +1 rep, set 2.

G Tricep Pulldown - Plate 6 - Back to the cable machine for these.

H Bicep Curl Pronated 1x15@45, 1x13@45 - +1 rep set 2.

Overall - I gotta be more careful when picking up weights from the rack. That is all.
 
Lower Body Endurance - 9/25/09

All exercises 2x15, except where noted. Kettlebells are used where kg are noted.

A Deadlift - 155 - Back to two full sets :)

B Single Leg Straight Leg Deadlift - 45 - Balance seemed better.

C Bulgarian Split Squat - 15 - I think I did better this week.

D V-ups 35, 31 (AMRAP) - +1 rep in set 2.

E DB Swings - 60 - Two sets again.

F Side Planks - 2x65secs each side@BW - I might try extending by 5 secs next week.

G Cable Twist - Plate 14 - Will try to move this one up a plate next time.

Overall - Feeling better about this workout, especially since deadlifts are back up to snuff.
 
Upper Body Strength - 9/29/09

All exercises are 2x8, except where noted.

A BB Bench Press - 155 - Nailed 2 full sets again.

B Seated Cable Row - 150 - I actually did this AFTER doing a couple of sets of bent over rows.

C Pike Press - 1x5@BW, 1x5@BW - Considering the large amount of extra bodyweight I was carrying around, I was lucky to get 5.

D Assisted Pull-ups - 2x5@Plate 15 - See C.

E Assisted Dips - 2x5@Plate 12 - See C.

F Cable Curls - 12kg - Subbed kettlebells.

G Cable Tricep Pushdown - Plate 11 - Nice this week.

H Hammer Curls - 2x6@35 - Stayed the same, again.

Overall - Happy with this workout, especially the bench press. :)
 
Lower Body Strength - 9/29/09

All exercises 2x8, except where noted.

A Squat - 2x5@205 - Wow, and YAY! That is all. :)

B Lying Hamstring Curls - 115 - These seemed more difficult today.

C Leg Extension - 190 - Same as last week.

D Turkish Getup - 40 - I was late to work, and therefore late getting to the gym. Plus I didn't think my shoulders would stand up to TGU's this week, so I did cable crunches instead. Next time this happens i think I'll do TGU's but at a lower weight.

E Back Extensions - 65 - Might try 70 next time.

F Hanging Leg Raise - 14,12 - Not quite last week's performance but close.

G Woodchoppers - Plate 16 - Might move these up again.

Overall - First exercise to go over 200lbs! :) And to think I was worried about my squat being close to my bench press, which certainly isn't the case now. Needless to say I'm very happy with this workout, though I also know that I may have to back off next week as I won't have the benefit of all the extra calories. Still, putting a 45 and a 35 on each side of the bar was really cool. :)
 
stingo said:
All exercises 2x8, except where noted.

A Squat - 2x5@205 - Wow, and YAY! That is all. :)

B Lying Hamstring Curls - 115 - These seemed more difficult today.

C Leg Extension - 190 - Same as last week.

D Turkish Getup - 40 - I was late to work, and therefore late getting to the gym. Plus I didn't think my shoulders would stand up to TGU's this week, so I did cable crunches instead. Next time this happens i think I'll do TGU's but at a lower weight.

E Back Extensions - 65 - Might try 70 next time.

F Hanging Leg Raise - 14,12 - Not quite last week's performance but close.

G Woodchoppers - Plate 16 - Might move these up again.

Overall - First exercise to go over 200lbs! :) And to think I was worried about my squat being close to my bench press, which certainly isn't the case now. Needless to say I'm very happy with this workout, though I also know that I may have to back off next week as I won't have the benefit of all the extra calories. Still, putting a 45 and a 35 on each side of the bar was really cool. :)
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Good workouts man, nice and diverse. Do you do and runnin or anything ? I only checked out your last page of workouts. Congrats on gettin up over 200. Well done.
Johnny
 
stingo said:
Overall - First exercise to go over 200lbs! :) And to think I was worried about my squat being close to my bench press, which certainly isn't the case now. Needless to say I'm very happy with this workout, though I also know that I may have to back off next week as I won't have the benefit of all the extra calories. Still, putting a 45 and a 35 on each side of the bar was really cool. :)
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Congrats on the great workout! really doing nice mix of weights!!!!
 
JohnnySolo said:
I read you were not liking the instructor at spinning at one point. Hope that changes for you.

Outstanding job on squats!! Feels good!
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Well I was just kind of surprised she let us have a rest after each and every song. The other instructors I've had (who also teach there) would rarely ever let us have more than 2 for a 45-60 minute class.
 
Upper Body Endurance - 10/1/09

All exercises 2x15, except where noted.

A DB Bench Press - 1x15@55, 1x12@55 - Got the same weight in both hands this time lol.

B DB Bent Over Row - 55 - Still ok with these.

C DB Push Press - 40 - Got two full sets but will want to pay attention to form in future.

D Lat Pulldown - Plate 15 - There was a modification, as I had to use the handles with longer straps, so ROM was more limited.

E Diamond Pushups - BW - Did ok with these.

F Bicep Curl Supinated - 1x15@50, 1x13@50 - Started using the barbell for curls in this workout.

G Tricep Pulldown - Plate 6 - Not bad.

H Bicep Curl Pronated 1x12@50, 1x12@50 - Used weights to match F.

Overall - A good workout that went pretty quickly.
 
Lower Body Endurance - 10/2/09

All exercises 2x15, except where noted. Kettlebells are used where kg are noted.

A Deadlift - 1x15@165, 1x10@165 - Another PR in a big lift. Life is good. :)

B Single Leg Straight Leg Deadlift - 45 - I know these are working as my balance has improved on the warmups for this exercise (sans barbell).

C Bulgarian Split Squat - 15 - Not bad here.

D V-ups 35, 32 (AMRAP) - +1 rep in set 2 again.

E DB Swings - 60 - I really have to get the hips more into this movement.

F Side Planks - 2x70secs each side@BW - Added the 5, but had a longer rest period in the middle of the set.

G Cable Twist - 1x15@Plate 6, 1x15@Plate 8 - Substituted a cable side bend as the usual cable machine was occupied.

Overall - I was so glad when this was over. But very happy to have made progress in the deadlifts. :)

This finishes out another workout sheet for me, which means I get to start a new one tomorrow.
 
LiveFromNY said:
hi stingo
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Hey stranger - long time no see - how's things?
 
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