My Diary

Lower Body Strength - 11/03/09

All exercises 2x8, except where noted.

A Squat - 2x6@205 - This one just started out wrong and I tweaked something in my left leg above the knee again. Thankfully it wasn't bad enough to prevent me from completing the exercise.

B Lying Hamstring Curls - BW - Subbed in Single Leg Supine Hip Extensions from the bench.

C Leg Extension - 95 - Subbed in Front Squats. I really need to research these/get help on technique.

D Turkish Getup - BW - Again, subbed in situps with feet hooked under a bench.

E Back Extensions - 75 - Held steady.

F Hanging Leg Raise - 15, 10 - Same as last week.

G Woodchoppers - Plate 17 - Same as last week.

Overall - As noted, finished the workout despite the inconvenience suffered in A. Also working on subbing in exercises for B, C and D.
 
Upper Body Endurance - 11/5/09

All exercises 2x15, except where noted.

A DB Bench Press - 1x15@55, 1x14@55 - +1 rep, set 2.

B DB Bent Over Row - 55 - Still difficult but doable.

C DB Push Press - 1x15@40, 1x12@40 - Same as last week.

D Lat Pulldown - 105 - Same as last week.

E Diamond Pushups - BW - These felt surprisingly good.

F Bicep Curl Supinated - 50 - Two full sets.

G Tricep Pulldown - Plate 7 - Two full sets here.

H Bicep Curl Pronated 50 - Two full sets here also.

Overall - Happy to see some progress, including completing two full sets of some exercises in the end game.
 
Lower Body Endurance - 11/6/09

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

A Deadlift - 1x15@165, 1x10@165 - -1 rep set 2.

B Single Leg Straight Leg Deadlift - 95 - Once again, short on time, so did regular conventional Romanian deadlifts.

C Bulgarian Split Squat - 105 - Front Squat - tried using the powerlifting way of holding the bar and turned out much better. Would still like to develop the olympic way also.

D V-ups 35 (AMRAP) - Not sure where this came from but was able to finish out both sets at 35.

E DB Swings - 65 - Upped the weight by 5.

F Side Planks - 70, 70 - Didn't want to do these but I persevered.

G Cable Twist - BW - Subbed in situps with twists as the cable machine was in use.

Overall - Not a bad workout - planks weren't nearly as bad as I expected them to be (but they were still pretty hard).
 
Upper Body Strength - 11/09/09

All exercises are 2x8, except where noted.

A BB Bench Press - 1x6@165, 1x4@165 - -1 rep here - a bit disappointed.

B Seated Cable Row - 1x7@165, 1x6@165 - Same as last week.

C Pike Press - BW - Two full sets here.

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 - 1x6@Plate 7, 1x5@Plate 7 - Down a rep in each set.

G Cable Tricep Pushdown - Plate 12 - Steadying on.

H Hammer Curls - 35 - Happy to make it to two full sets here.

Overall - This workout was kind of meh in my opinion, particularly the bench press, but at least it's done.
 
Lower Body Strength - 11/10/09

All exercises 2x8, except where noted.

A Squat - 205 - Coming off the middling performance last week, I was surprised and happy to hit two full sets here.

B Lying Hamstring Curls - 1x8@110, 1x8@115 - In the interest of time, did the machine curls.

C Leg Extension - 1x8@95, 1x8@105 - Tried powerlifting technique - worked pretty well.

D Turkish Getup - BW - Situps here. May make them (situps) the regular exercise here.

E Back Extensions - 75 - Same as last week.

F Hanging Leg Raise - 15, 10 - Same as last week.

G Woodchoppers - Plate 17 - Same as last week.

Overall - Happy with squat performance - though the reps probably weren't all high quality, they were good enough to list as two full sets.
 
Spinning - 11/11/09

Since I had the day off today, I decided to get in a spin class - this after a long hiatus off the bike. I was glad to see that one of my previous instructors was teaching so I knew it would be a good workout. And it was. While I know I wasn't as fast/powerful as I once was, I think the basics are still there where I don't have to start entirely from scratch. Another reason I went is because I decided to sign on for the two hour spin class that will be held on Black Friday, so I wanted to get in a few sessions beforehand so as to be at least a little prepared. A good workout, and a good reminder to keep it in the mix.
 
Thanks. :) I celebrated in style with a beer dinner at a local restaurant. Here's the menu:

Soup
Chicken Enchilada paired with Victory Lager
tender grilled chicken breast simmered in a refried bean and mexican mole broth, served topped with rice and manchego cheese accompanied by yuco chips and roasted red pepper sauce.

Appetizer
Flame Roasted Prawns paired with Yards Pale Ale
jumbo prawns flame roasted then tossed with serrano chilis and candied lemon zests, finished with crystals of sea salt.

Entree
South of the Border Pork Loin Rib Chop paired with Stone's 13th Anniversary Ale
thick pork ribeye chop rubbed with our house southwestern rub, grilled to perfection, served with a corn relish, crawfish studded mashed potatoes and finished with a chipotle cream sauce.

Dessert
Ice Cream paired with Breaker Brewing Co. Olde King Coal Stout
homemade cinnamon ice cream topped with caramelized figs, served in a a crispy flour tortilla cup and dipped in mexican chocolate.
 
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Upper Body Endurance - 11/12/09

All exercises 2x15, except where noted.

A DB Bench Press - 1x15@55, 1x12@55 - -2 rep, set 2.

B DB Bent Over Row - 55 - Still waiting for the two full sets in A.

C DB Push Press - 40 - Two full sets.

D Lat Pulldown - 105 - Holding steady here.

E Diamond Pushups - BW - Not bad with these.

F Bicep Curl Supinated - 50 - Two full sets again.

G Tricep Pulldown - Plate 7 - Two full sets here again.

H Bicep Curl Pronated - 50 - Two full sets here like last week.

Overall - Surprised by the bench press, but even more by the push press, so I guess it evens out.
 
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Lower Body Endurance - 11/13/09

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

A Deadlift - 1x15@165, 1x10@165 - -1 rep set 2.

B Single Leg Straight Leg Deadlift - 105 - Once again, short on time, so did regular conventional Romanian deadlifts.

C Bulgarian Split Squat - 15 - The time off from doing this particular exercise showed.

D V-ups 35 (AMRAP) - Put another 2 sets of 35 up.

E DB Swings - 65 - Same as last week.

F Side Planks - 70, 70 - I hate this exercise, but I do it anyhow.

G Cable Twist - 1x15@Plate 11, 1x15@Plate 12 - Back to the cable machine.

Overall - Birthday workout - not too bad actually, especially considering I'd taken spinning on Wednesday.
 
Upper Body Strength - 11/16/09

All exercises are 2x8, except where noted.

A BB Bench Press - 1x6@165, 1x5@165 - +1 rep set 2.

B Seated Cable Row - 2x6@165 - -1 rep set 1.

C Pike Press - BW - Two full sets here - these weren't as bad as I expected.

D Assisted Pull-ups - 1x5@Plate 15, 1x5@Plate 15 - -1 rep in both sets.

E Assisted Dips - Plate 12 - Same as last week.

F Cable Curls - 1x8@65, 1x8@70 - Subbed in barbell bicep curls.

G Cable Tricep Pushdown - Plate 12 - This didn't hurt my hands like it did last week thankfully.

H Hammer Curls - 35 - Hung on to two full sets, but not by much.

Overall - Pretty good workout, all things considered.
 
Lower Body Strength - 11/17/09

All exercises 2x8, except where noted.

A Squat - 205 - Same number of reps, but no nearly the same quality.

B Lying Hamstring Curls - 115 - Again, time here.

C Leg Extension - 135 - Subbed in front squat powerlifting technique - worked pretty well.

D Turkish Getup - 10,8 - Situps here. May make them (situps) the regular exercise here.

E Back Extensions - 80 - +5 lbs from last week.

F Hanging Leg Raise - 15, 11 - +1 rep on set 2.

G Woodchoppers - Plate 17 - Held the same.

Overall - Decent workout - going to see how squatting does next week.
 
Spinning - 11/17/09

Since I've signed on for the 2 hour Black Friday ride, I figured it'd be a good idea to get to some spinning classes beforehand. So, I went after work. Didn't do too badly after all. I know I'm not as good as I was, but I think the basics are intact.
 
stingo said:
Yeah that goatee is long gone. I've thought about growing it back, but just haven't for some reason.
Click to expand...

It suits you:)
 
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