My Diary
- Thread starter stingo
- Start date
Hi Tom,
How are you buddy
recently i moved to a hill station for two years,i need to find a good gym here,which is HARD but all the inclination(roads) is doing good for my big bum
I am back on fitness this time ,for real
see ya more often.
TC
Sadie
So you'll be logging again?
I need to lose some weight but the major goal is to tone up my lower body I hope I achieve this goal as I have done in the past.
I am between the jobs these days and as I moved to a new place I don't know many people here so instead of socializing I want to spend my time taking care of my long neglected body
I am between the jobs these days and as I moved to a new place I don't know many people here so instead of socializing I want to spend my time taking care of my long neglected body
Upper Body Strength - 10/5/09
All exercises are 2x8, except where noted.
A BB Bench Press - 2x5@165 - For the hell of it, decided to add some weight.
B Seated Cable Row - 2x5@165 - Added weight here also.
C Pike Press - BW - Two full sets - surprised!
D Assisted Pull-ups - 2x6@Plate 15 - Pretty good here, considering...
E Assisted Dips - Plate 12 - ...the extra body weight.
F Cable Curls - 1x5@Plate 8, 1x4@Plate 8 - In the spirit of experimentation, moved up the weight here also.
G Cable Tricep Pushdown - Plate 11 - Two full sets again.
H Hammer Curls - 35 - Two full sets.
Overall - Another good workout, undoubtedly fueled by the weekend's extra calories/carbs.
All exercises are 2x8, except where noted.
A BB Bench Press - 2x5@165 - For the hell of it, decided to add some weight.
B Seated Cable Row - 2x5@165 - Added weight here also.
C Pike Press - BW - Two full sets - surprised!
D Assisted Pull-ups - 2x6@Plate 15 - Pretty good here, considering...
E Assisted Dips - Plate 12 - ...the extra body weight.
F Cable Curls - 1x5@Plate 8, 1x4@Plate 8 - In the spirit of experimentation, moved up the weight here also.
G Cable Tricep Pushdown - Plate 11 - Two full sets again.
H Hammer Curls - 35 - Two full sets.
Overall - Another good workout, undoubtedly fueled by the weekend's extra calories/carbs.
Lower Body Strength - 10/6/09
All exercises 2x8, except where noted.
A Squat - 205 - Two full sets!
B Lying Hamstring Curls - 115 - Did ok with these.
C Leg Extension - 1x3@190 - Omitted due to muscle strain just above left knee.
D Turkish Getup - 40 - See C.
E Back Extensions - 65 - Hung in at 65.
F Hanging Leg Raise - 15, 14 - Nice increase here.
G Woodchoppers - Plate 16 - Still at 16.
Overall - First time I've had a strain from training. Will be taking off Friday's lower body workout and next week to recover (as next week is my regular rest week anyhow). Still, glad I was able to do well in the exercises I WAS able to do.
All exercises 2x8, except where noted.
A Squat - 205 - Two full sets!
B Lying Hamstring Curls - 115 - Did ok with these.
C Leg Extension - 1x3@190 - Omitted due to muscle strain just above left knee.
D Turkish Getup - 40 - See C.
E Back Extensions - 65 - Hung in at 65.
F Hanging Leg Raise - 15, 14 - Nice increase here.
G Woodchoppers - Plate 16 - Still at 16.
Overall - First time I've had a strain from training. Will be taking off Friday's lower body workout and next week to recover (as next week is my regular rest week anyhow). Still, glad I was able to do well in the exercises I WAS able to do.
Upper Body Endurance - 10/8/09
All exercises 2x15, except where noted.
A DB Bench Press - 1x15@55, 1x13@55 - Added a rep in set 2.
B DB Bent Over Row - 55 - Might move these up but I'd like to wait til I can handle the 55's in A also.
C DB Push Press - 40 - Two full sets again - yay!
D Lat Pulldown - 105 - Used the lat pulldown machine this time.
E Diamond Pushups - BW - I'd try to increase these, but it usually works out that I'm really pushing for the last couple of reps as it is (dang swole).
F Bicep Curl Supinated - 50 - Two full sets!
G Tricep Pulldown - Plate 6 - Kept it the same here.
H Bicep Curl Pronated 1x15@50, 1x12@50 - +3 reps in set 1.
Overall - Encouraged by this workout, especially to be using the barbell for curling using both grips.
All exercises 2x15, except where noted.
A DB Bench Press - 1x15@55, 1x13@55 - Added a rep in set 2.
B DB Bent Over Row - 55 - Might move these up but I'd like to wait til I can handle the 55's in A also.
C DB Push Press - 40 - Two full sets again - yay!
D Lat Pulldown - 105 - Used the lat pulldown machine this time.
E Diamond Pushups - BW - I'd try to increase these, but it usually works out that I'm really pushing for the last couple of reps as it is (dang swole).
F Bicep Curl Supinated - 50 - Two full sets!
G Tricep Pulldown - Plate 6 - Kept it the same here.
H Bicep Curl Pronated 1x15@50, 1x12@50 - +3 reps in set 1.
Overall - Encouraged by this workout, especially to be using the barbell for curling using both grips.
Upper Body Strength - 10/20/09
All exercises are 2x8, except where noted.
A BB Bench Press - 1x8@165, 1x5@165 - Surprising energy in set 1 - good for +3 reps.
B Seated Cable Row - 2x6@165 - Added a rep in each set.
C Pike Press - 2x5@BW - Pleased here because I think these were done with good form.
D Assisted Pull-ups - 1x6@Plate 15, 1x5@Plate 15 - Again, higher body weight equals lower reps.
E Assisted Dips - Plate 12 - ...but oddly enough I stayed the same here, but only just barely.
F Cable Curls - 12kg - substituted kettlebells here.
G Cable Tricep Pushdown - 16kg - again, substituted kettlebells here.
H Hammer Curls - 1x8@35, 1x7@35 - Just shy of two full sets.
Overall - After rest week, so am pretty pleased with the results.
All exercises are 2x8, except where noted.
A BB Bench Press - 1x8@165, 1x5@165 - Surprising energy in set 1 - good for +3 reps.
B Seated Cable Row - 2x6@165 - Added a rep in each set.
C Pike Press - 2x5@BW - Pleased here because I think these were done with good form.
D Assisted Pull-ups - 1x6@Plate 15, 1x5@Plate 15 - Again, higher body weight equals lower reps.
E Assisted Dips - Plate 12 - ...but oddly enough I stayed the same here, but only just barely.
F Cable Curls - 12kg - substituted kettlebells here.
G Cable Tricep Pushdown - 16kg - again, substituted kettlebells here.
H Hammer Curls - 1x8@35, 1x7@35 - Just shy of two full sets.
Overall - After rest week, so am pretty pleased with the results.
Lower Body Strength - 10/20/09
All exercises 2x8, except where noted.
A Squat - 205 - Hung on to the two full sets, and will continue at this weight til I can be sure of form.
B Lying Hamstring Curls - 1x8@115, 1x7@155 - Soooo close...
C Leg Extension - 190 - Had to return to the scene of the crime and prove I could do it, which, thankfully I did without injury.
D Turkish Getup - 1x8@16kg, 1x4@20kg - Since this exercise is for the abdominals, I do half of each set on the left side, then half of it on the right. Thus, the first set had the first four reps with the kb in my left hand and the last four reps with the kb in my right.
E Back Extensions - 75 - I must be doing these in the easiest way possible, because I keep having to add weight (I hold the dumbbell at my chest).
F Hanging Leg Raise - 15 - Charitable here, as the last few of set 2 weren't pretty.
G Woodchoppers - Plate 17 - Used the rope attachment this time - felt different.
Overall - I was kind of apprehensive about this workout, given that this was the one I was injured on, but I did fine. The big surprise here was being able to use the 20kg on the TGU. (Form probably sucked, but I was able to do it.)
All exercises 2x8, except where noted.
A Squat - 205 - Hung on to the two full sets, and will continue at this weight til I can be sure of form.
B Lying Hamstring Curls - 1x8@115, 1x7@155 - Soooo close...
C Leg Extension - 190 - Had to return to the scene of the crime and prove I could do it, which, thankfully I did without injury.
D Turkish Getup - 1x8@16kg, 1x4@20kg - Since this exercise is for the abdominals, I do half of each set on the left side, then half of it on the right. Thus, the first set had the first four reps with the kb in my left hand and the last four reps with the kb in my right.
E Back Extensions - 75 - I must be doing these in the easiest way possible, because I keep having to add weight (I hold the dumbbell at my chest).
F Hanging Leg Raise - 15 - Charitable here, as the last few of set 2 weren't pretty.
G Woodchoppers - Plate 17 - Used the rope attachment this time - felt different.
Overall - I was kind of apprehensive about this workout, given that this was the one I was injured on, but I did fine. The big surprise here was being able to use the 20kg on the TGU.
(Form probably sucked, but I was able to do it.)Upper Body Endurance - 10/22/09
All exercises 2x15, except where noted.
A DB Bench Press - 1x15@55, 1x13@55 - +1 rep, set 2
B DB Bent Over Row - 55 - Stayed the same as previous week.
C DB Push Press - 1x15@40, 1x10@40 - Could only manage 10 in the second set.
D Lat Pulldown - Plate 11, Plate 14 - I didn't have last week's figures with me so had to guess at the weight.
E Diamond Pushups - BW - Decent showing here.
F Bicep Curl Supinated - 50 - Two full sets!
G Tricep Pulldown - Plate 6, Plate 7 - Will try Plate 7 for both sets next time.
H Bicep Curl Pronated 50 - Used weights to match F, and was just able to eke out two full sets.
Overall - Not bad here - about par for the course for my endurance workouts.
All exercises 2x15, except where noted.
A DB Bench Press - 1x15@55, 1x13@55 - +1 rep, set 2
B DB Bent Over Row - 55 - Stayed the same as previous week.
C DB Push Press - 1x15@40, 1x10@40 - Could only manage 10 in the second set.
D Lat Pulldown - Plate 11, Plate 14 - I didn't have last week's figures with me so had to guess at the weight.
E Diamond Pushups - BW - Decent showing here.
F Bicep Curl Supinated - 50 - Two full sets!
G Tricep Pulldown - Plate 6, Plate 7 - Will try Plate 7 for both sets next time.
H Bicep Curl Pronated 50 - Used weights to match F, and was just able to eke out two full sets.
Overall - Not bad here - about par for the course for my endurance workouts.
Lower Body Endurance - 10/23/09
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@165, 1x10@165 - Same as the last time I did this workout, which was a couple of weeks ago.
B Single Leg Straight Leg Deadlift - 95 - Substituted regular Romanian Deadlifts as I was short on time. Certainly got my attention having just finished the regular deadlifts.
C Bulgarian Split Squat - 45 - Again, in the interest of time, substituted Front Squats. They felt really, really weird - but perhaps not surprising as it was my first time doing them.
D V-ups 35, 30 (AMRAP) - Down a couple of reps in set 2, but considering the break, I think I did ok.
E DB Swings - 60 - Still working on the hip thing.
F Side Planks - 2x70secs each side@BW - Had to take a break in the 2nd set for my left side as my shoulder was killing me.
G Cable Twist - Plate 11 - Back to more normal cable machine.
Overall - As much as I usually dread this workout, it was worse this time having not done it for a couple of weeks. Still, I'm glad I got it done.
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@165, 1x10@165 - Same as the last time I did this workout, which was a couple of weeks ago.
B Single Leg Straight Leg Deadlift - 95 - Substituted regular Romanian Deadlifts as I was short on time. Certainly got my attention having just finished the regular deadlifts.
C Bulgarian Split Squat - 45 - Again, in the interest of time, substituted Front Squats. They felt really, really weird - but perhaps not surprising as it was my first time doing them.
D V-ups 35, 30 (AMRAP) - Down a couple of reps in set 2, but considering the break, I think I did ok.
E DB Swings - 60 - Still working on the hip thing.
F Side Planks - 2x70secs each side@BW - Had to take a break in the 2nd set for my left side as my shoulder was killing me.
G Cable Twist - Plate 11 - Back to more normal cable machine.
Overall - As much as I usually dread this workout, it was worse this time having not done it for a couple of weeks. Still, I'm glad I got it done.
Upper Body Strength - 10/26/09
All exercises are 2x8, except where noted.
A BB Bench Press - 1x6@165, 1x5@165 - Back to normal, but got 6 in set 1 where I expected to get 5.
B Seated Cable Row - 2x6@165 - Super sixes this workout.
C Pike Press - 1x6@BW, 1x5@BW - Not bad here either.
D Assisted Pull-ups - 1x6@Plate 15, 1x5@Plate 15 - Although the numbers really aren't moving that much, I swear it feels like there's more back muscle moving.
E Assisted Dips - Plate 12 - Hung in at Plate 12 again.
F Cable Curls - 2x6@Plate 7 - Back to the more typical cable machine.
G Cable Tricep Pushdown - Plate 11 - Might keep this here a while for form's sake.
H Hammer Curls - 1x8@35, 1x6@35 - Not sure what happened there, but it is what it is.
Overall - After readjusting my expectations (last workout was off a week of rest - this one wasn't), I think I did pretty well, holding on to some gains.
All exercises are 2x8, except where noted.
A BB Bench Press - 1x6@165, 1x5@165 - Back to normal, but got 6 in set 1 where I expected to get 5.
B Seated Cable Row - 2x6@165 - Super sixes this workout.
C Pike Press - 1x6@BW, 1x5@BW - Not bad here either.
D Assisted Pull-ups - 1x6@Plate 15, 1x5@Plate 15 - Although the numbers really aren't moving that much, I swear it feels like there's more back muscle moving.
E Assisted Dips - Plate 12 - Hung in at Plate 12 again.
F Cable Curls - 2x6@Plate 7 - Back to the more typical cable machine.
G Cable Tricep Pushdown - Plate 11 - Might keep this here a while for form's sake.
H Hammer Curls - 1x8@35, 1x6@35 - Not sure what happened there, but it is what it is.
Overall - After readjusting my expectations (last workout was off a week of rest - this one wasn't), I think I did pretty well, holding on to some gains.
Lower Body Strength - 10/27/09
All exercises 2x8, except where noted.
A Squat - 2x6@205 - I think form was better here (read: deeper squats) so I think the numbers were good.
B Lying Hamstring Curls - 2x6@115 - Very difficult today - not sure why.
C Leg Extension - 190 - I think I'm going to switch this out next workout - too risky.
D Turkish Getup - 10, 8 - No time for TGU's today, so I substituted good old fashioned situps. I can do them when I hook my feet under something, but otherwise, I can't.
E Back Extensions - 75 - Stayed the same this week.
F Hanging Leg Raise - 15, 10 - Dunno if it was the situps, but 10 was a struggle in set 2.
G Woodchoppers - Plate 17 - I'm going to guess I used about this weight, as I didn't write down what I actually used.
Overall - Going to switch out the machines for B and C - it's just that the way the gear in the Y is laid out, I'd have to do A in the basement (power rack), B on the 5th floor (stability ball), C in the basement (power rack) and D on the fifth floor (kettlebells). lol I know it's a lower body workout, but jeez.
All exercises 2x8, except where noted.
A Squat - 2x6@205 - I think form was better here (read: deeper squats) so I think the numbers were good.
B Lying Hamstring Curls - 2x6@115 - Very difficult today - not sure why.
C Leg Extension - 190 - I think I'm going to switch this out next workout - too risky.
D Turkish Getup - 10, 8 - No time for TGU's today, so I substituted good old fashioned situps. I can do them when I hook my feet under something, but otherwise, I can't.
E Back Extensions - 75 - Stayed the same this week.
F Hanging Leg Raise - 15, 10 - Dunno if it was the situps, but 10 was a struggle in set 2.
G Woodchoppers - Plate 17 - I'm going to guess I used about this weight, as I didn't write down what I actually used.
Overall - Going to switch out the machines for B and C - it's just that the way the gear in the Y is laid out, I'd have to do A in the basement (power rack), B on the 5th floor (stability ball), C in the basement (power rack) and D on the fifth floor (kettlebells). lol I know it's a lower body workout, but jeez.
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Stingo, where you at? did the goblins eat you ?
Upper Body Endurance - 10/29/09
All exercises 2x15, except where noted.
A DB Bench Press - 1x15@55, 1x13@55 - Holding.
B DB Bent Over Row - 55 - Still waiting for bench press to improve to 2 full sets.
C DB Push Press - 1x15@40, 1x12@40 - +2 reps, set 2.
D Lat Pulldown - 105 - Used the pulldown cable machine here.
E Diamond Pushups - BW - Not bad at all.
F Bicep Curl Supinated - 1x15@50, 1x12@50 - Could only do 12 on set 2 this time around.
G Tricep Pulldown - Plate 7 - Two full sets here.
H Bicep Curl Pronated 50 - Perhaps not surprisingly, scored 12 reps here too.
Overall - Decent workout - was good to have it done.
All exercises 2x15, except where noted.
A DB Bench Press - 1x15@55, 1x13@55 - Holding.
B DB Bent Over Row - 55 - Still waiting for bench press to improve to 2 full sets.
C DB Push Press - 1x15@40, 1x12@40 - +2 reps, set 2.
D Lat Pulldown - 105 - Used the pulldown cable machine here.
E Diamond Pushups - BW - Not bad at all.
F Bicep Curl Supinated - 1x15@50, 1x12@50 - Could only do 12 on set 2 this time around.
G Tricep Pulldown - Plate 7 - Two full sets here.
H Bicep Curl Pronated 50 - Perhaps not surprisingly, scored 12 reps here too.
Overall - Decent workout - was good to have it done.
Lower Body Endurance - 10/30/09
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@165, 1x11@165 - +1 rep set 2.
B Single Leg Straight Leg Deadlift - 95 - Again, short on time, so did regular conventional Romanian deadlifts.
C Bulgarian Split Squat - 95 - Front Squat, in the interest of time.
D V-ups 35, 30 (AMRAP) - Same as last week.
E DB Swings - 60 - Better hip inclusion this time.
F Side Planks - 1x15@Plate 8, 1x15@Plate 10 - No want planks this time, so did side bends instead.
G Cable Twist - 1x15@Plate 11, 1x15@Plate 12 - Back to more normal cable machine.
Overall - Pretty good workout - especially when it's the end of the week.
All exercises 2x15, except where noted. Kettlebells are used where kg are noted.
A Deadlift - 1x15@165, 1x11@165 - +1 rep set 2.
B Single Leg Straight Leg Deadlift - 95 - Again, short on time, so did regular conventional Romanian deadlifts.
C Bulgarian Split Squat - 95 - Front Squat, in the interest of time.
D V-ups 35, 30 (AMRAP) - Same as last week.
E DB Swings - 60 - Better hip inclusion this time.
F Side Planks - 1x15@Plate 8, 1x15@Plate 10 - No want planks this time, so did side bends instead.
G Cable Twist - 1x15@Plate 11, 1x15@Plate 12 - Back to more normal cable machine.
Overall - Pretty good workout - especially when it's the end of the week.
Upper Body Strength - 11/02/09
All exercises are 2x8, except where noted.
A BB Bench Press - 1x7@165, 1x4@165 - Redistributed the same number of reps as last workout.
B Seated Cable Row - 1x7@165, 1x6@165 - + 1 rep set 1.
C Pike Press - 1x7@BW, 1x6@BW - +1 rep both sets.
D Assisted Pull-ups - 1x6@Plate 15, 1x6@Plate 15 - +1 rep set 2.
E Assisted Dips - Plate 12 - Stayed same as last week.
F Cable Curls - 1x7@Plate 7, 1x6@Plate 7 - Not bad here.
G Cable Tricep Pushdown - Plate 12 - Holding steady here.
H Hammer Curls - 1x8@35, 1x7@35 - +1 rep set 2.
Overall - A little surprised at the bench press, but not a bad showing to start the week.
All exercises are 2x8, except where noted.
A BB Bench Press - 1x7@165, 1x4@165 - Redistributed the same number of reps as last workout.
B Seated Cable Row - 1x7@165, 1x6@165 - + 1 rep set 1.
C Pike Press - 1x7@BW, 1x6@BW - +1 rep both sets.
D Assisted Pull-ups - 1x6@Plate 15, 1x6@Plate 15 - +1 rep set 2.
E Assisted Dips - Plate 12 - Stayed same as last week.
F Cable Curls - 1x7@Plate 7, 1x6@Plate 7 - Not bad here.
G Cable Tricep Pushdown - Plate 12 - Holding steady here.
H Hammer Curls - 1x8@35, 1x7@35 - +1 rep set 2.
Overall - A little surprised at the bench press, but not a bad showing to start the week.