My Diary

Upper Body Endurance - 11/19/09

All exercises 2x15, except where noted.

A DB Bench Press - 1x15@55, 1x10@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 again.

D Lat Pulldown - 105 - Holding steady here.

E Diamond Pushups - BW - Not bad with these.

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

G Tricep Pulldown - Plate 7 - As with F, a repeat performance.

H Bicep Curl Pronated - 50 - Same with G - same as last week.

Overall - A carbon copy (but for being down two reps in set 2 of A) of last week's workout.
 
Lower Body Endurance - 11/20/09

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

A Deadlift - 1x15@165, 1x10@165 - Same as last week.

B Single Leg Straight Leg Deadlift - 105 - Same as last week here too.

C Bulgarian Split Squat - 105 - Back to subbing in front squats in the interest of time.

D V-ups 36 (AMRAP) - Added another rep each set.

E DB Swings - 65 - Same as last week, again.

F Side Planks - 70, 70 - Still hatin' but still got it done.

G Cable Twist - Plate 12 - Did plate 12 for both sets this time.

Overall - Not a bad workout here - pretty much what I did last week, with an additional rep or two thrown in.
 
Upper Body Strength - 11/23/09

All exercises are 2x8, except where noted.

A BB Bench Press - 1x6@165, 1x5@165 - Same as last week.

B Seated Cable Row - 2x6@165 - Same as last week.

C Pike Press - BW - Two full sets here, thankfully.

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

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

F Cable Curls - 2x6@Plate 7 - Back to the cable machine.

G Cable Tricep Pushdown - Plate 12 - Waiting for when I'm able to start the left hand without assistance.

H Hammer Curls - 35 - Two full sets, yeah, but form left something to be desired.

Overall - Again, +1 rep here and there from last week.
 
Lower Body Strength - 11/24/09

All exercises 2x8, except where noted.

A Squat - 205 - A bit better than last week, but still not where I want to be quality wise.

B Lying Hamstring Curls - 115 - Did these as I was pressed for time.

C Leg Extension - 135 - Again, still working on technique here.

D Turkish Getup - 10,8 - Situps again - still considering making this a more permanent replacement.

E Back Extensions - 80 - Same as last week.

F Hanging Leg Raise - 15, 11 - Same as last week.

G Woodchoppers - Plate 17 - Again, same as last week.

Overall - A good workout. While no major improvements, some of the exercises did feel a little easier to do.
 
Upper Body Endurance - 11/26/09

All exercises 2x15, except where noted.

A DB Bench Press - 55 - No idea how or why, but I managed two full sets here.

B DB Bent Over Row - 55 - These weren't as bad as they usually were either.

C DB Push Press - 40 - Two full sets again, but just barely.

D Lat Pulldown - 1x15@108, 1x12@108 - Different cable machine here, so no idea if the numbers match up or not.

E Diamond Pushups - BW - Did these ok.

F Bicep Curl Supinated - 50 - Two full sets - might be time to add a little next time.

G Tricep Pulldown - 15 - Used a two handed attachment as that's what was on the machine.

H Bicep Curl Pronated - 50 - Again, might add a little next time.

Overall - This was the workout I did in Philadelphia when Karla was visiting (and was doing her rehab work). Following this workout, Karla gave me some helpful tips for squatting and introduced me to foam rolling. I ordered my own foam roller today.
 
Lower Body Endurance - 11/28/09

While not a resistance training workout, I can't help but think that a 2 hour spin class would be anything but lower body endurance, albeit of a somewhat different sort. I could tell I wasn't as good as I once was, but I was able to stay on the bike the whole two hours and that's what counts to me.
 
Upper Body Strength - 11/30/09

All exercises are 2x8, except where noted.

A BB Bench Press - 1x6@165, 1x5@165 - My left side was the limiting factor here - hopefully it gets back up to snuff soon.

B Seated Cable Row - 1x8@165, 1x6@165 - +2 reps set 1.

C Pike Press - BW - 2x5@BW - Considering the jump in weight post Thanksgiving holiday eating, this was a good result.

D Assisted Pull-ups - 2x5@Plate 15 - -1 rep in both sets.

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

F Cable Curls - Plate 7 - Two full set here.

G Cable Tricep Pushdown - Plate 12 - As with last week, I'd like to be able to start this exercise with my left hand unassisted.

H Hammer Curls - 35 - Two full sets again, but the last couple reps had a bit more body english than I'd like.

Overall - A little movement upward in some exercises, and holding steady in most others.
 
Lower Body Strength - 12/1/09

All exercises 2x8, except where noted.

A Squat - 2x6@205 - Down by two reps in each est.

B Lying Hamstring Curls - 1x8@115, 1x6@120 - Added 5lbs to set 2.

C Leg Extension - 25e - Subbed in BSS - worked pretty well.

D Situps -2x8@R2 - Situps here. Moved the board up a rung.

E Back Extensions - 80 - Held steady.

F Hanging Leg Raise - 15, 11 - Held steady.

G Woodchoppers - Plate 17 - Held the same.

Overall - Getting caught up with posting workouts again, so that means I've got about a month's work to get caught up with.
 
Upper Body Endurance - 12/3/09

All exercises 2x15, except where noted.

A DB Bench Press - 1x15@55, 1x13@55 - +1 rep, set 2.

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

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

D Lat Pulldown - 112.5 - Added 7.5 lbs which is half the distance between the plates on the cable machine.

E Diamond Pushups - BW - Not bad with these again.

F Bicep Curl Supinated - 1x15@50, 1x10@50 - Not sure what happened here but down 5 reps in set 2 for F and H.

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

H Bicep Curl Pronated - 1x15@50, 1x10@50 - See F.

Overall - Not sure why I was so much worse off in F and H, but it is what it is.
 
Lower Body Endurance - 12/4/09

I don't remember why I missed this workout - probably due to problems with my right quad.
 
Upper Body Strength - 12/7/09

All exercises are 2x8, except where noted.

A BB Bench Press - 1x6@165, 1x5@165 - Same as last week.

B Seated Cable Row - 165 - +2 reps set 2.

C Pike Press - BW - 2x6@BW - +1 rep each set.

D Assisted Pull-ups - 1x6@15, 1x5@Plate 15 - +1 rep in set 1.

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

F Cable Curls - 2x7@Plate 7 - -1 rep each set.

G Cable Tricep Pushdown - Plate 12 - Same as last week.

H Hammer Curls - 35 - Again, two full sets but a bit more leaning/sway than I'd like.

Overall - A sort of meh workout but I'll take it.
 
Lower Body Strength - 12/8/09

All exercises 2x8, except where noted.

A Squat - 205 - More reps, but formwise probably not as good.

B Lying Hamstring Curls - 120 - Two full sets.

C Leg Extension - 25e - Sub BSS, same as last week.

D Situps -2x8@R2 - Situps here. Same as last week.

E Back Extensions - 80 - Held steady.

F Hanging Leg Raise - 15, 11 - Held steady.

G Woodchoppers - Plate 17 - Held steady.

Overall - Not a bad workout indeed.
 
Last edited:
Upper Body Endurance - 12/10/09

All exercises 2x15, except where noted.

A DB Bench Press - 1x15@55, 1x12@55 - -1 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 again.

D Lat Pulldown - 112.5 - Stayed the same as last time.

E Diamond Pushups - BW - Not bad with these again.

F Bicep Curl Supinated - 1x15@50, 1x11@50 - +1 rep set 2.

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

H Bicep Curl Pronated - 1x15@50, 1x11@50 - +1 rep set 2.

Overall - Nearly identical to last week.
 
Lower Body Endurance - 12/11/09

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

A Deadlift - 1x15@165, 1x11@165 - +1 rep set 2.

B Straight Leg Deadlift - 105 - Same as last time here too.

C Bulgarian Split Squat - 15 - Got back to BSS finally.

D V-ups 36 (AMRAP) - Stayed the same.

E DB Swings - 65 - Same as last week, again.

F Side Planks - Plate 15 - Did side bends instead.

G Cable Twist - Plate 12 - Did plate 12 for both sets this time.

Overall - Did ok considering I'd not done this particular workout in 2-3 weeks.
 
Upper Body Strength - 12/14/09

All exercises are 2x8, except where noted.

A BB Bench Press - 1x7@165, 1x5@165 - +1 rep set 1.

B Seated Cable Row - 1x8@165, 1x6@165 - -2 reps set 2.

C Pike Press - BW - 1x8@BW, 1x5@BW - +2 reps set 1, -1 rep set 2.

D Assisted Pull-ups - 1x6@15, 1x6@Plate 15 - +1 rep in set 2.

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

F Cable Curls - Plate 7 - +1 rep each set.

G Cable Tricep Pushdown - Plate 12 - Same as last week.

H Hammer Curls - 35 - Got 8 on both but just barely.

Overall - A trainer supervised workout for form. Found out that pike presses are good, otherwise nothing much else to note.
 
Last edited:
Lower Body Strength - 12/15/09

All exercises 2x8, except where noted.

A Squat - 2x5@205 - Less reps, but at least I know now that I can get at least close to parallel.

B Lying Hamstring Curls - 1x6@120, 1x6@115 - Range of motion wasn't where it should be so I dropped back to 115 in set 2.

C Static Lunge - 25e - I was really feeling these just above my knees to the point where I had trouble walking when I finished the set.

D Situps -2x8@R3 - Up a rung.

E Back Extensions - 85 - Added 5lbs.

F Hanging Leg Raise - 12, 10 - -3 reps set 1, -1 rep set 2.

G Woodchoppers - 1x8@Plate 17, 1x8@Plate 12 - It was suggested to me to drop back in weight to have more control over the motion.

Overall - A trainer supervised workout for form, the static lunge replacing the leg extensions and the dropping back in the hamstring curls and woodchoppers were the outcomes. I'm just happy my squats are in the ballpark range of motion-wise.
 
Upper Body Endurance - 12/17/09

All exercises 2x15, except where noted.

A DB Bench Press - 1x15@55, 1x9@55 - -3 reps, 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 again.

D Lat Pulldown - 112.5 - -4 reps set 2.

E Diamond Pushups - BW - Found out my butt was up too high when doing these (they were closer to pike presses I guess).

F Bicep Curl Supinated - 1x15@50, 1x10@50 - -1 rep set 2.

G Tricep Pulldown - Plate 7 - Should've mentioned this in this week's upper body strength workout but I was told to put one leg out in front of the other when doing pulldowns and pushdowns and it helps a lot for starting the exercise without assistance from the other hand.

H Bicep Curl Pronated - 1x15@50, 1x10@50 - -1 rep set 2.

Overall - Learned some stuff and while performance probably could've been better it was ok.
 
Lower Body Endurance - 12/18/09

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

A Deadlift - 1x15@165, 1x12@165 - +1 rep set 2.

B Straight Leg Deadlift - 105 - Same as last time here too.

C Static Lunge - 15 - Better stability with the static lunge - it doesn't tweak a problematic muscle in my right lower back as much.

D V-ups 37, 27 (AMRAP) - +1 rep set 1, -10 reps set 2, and no idea why.

E DB Swings - 65 - Same as last week, again.

F Side Planks - 60, 45 - Had my shoulder position changed so that it's more directly underneath my body. Strangely enough I felt it there more than the previous way I was holding it, so the times are shorter.

G Cable Twist - Plate 8 - Dropped back to Plate 8 at the trainer's suggestion.

Overall - Some unusual performance decreases - I hope to turn the tide in 2010.
 
You must log in or register to reply here.
Back
Top