My Diary

Upper Body I - 1/25/10

A Barbell Bench Press - 90, 125, 5@175, 145, 90
B Cable Row - 90, 115, 180, 127.5, 90
C Cable Shoulder Press - Plate 5, Plate 6, Plate 11, Plate 8, Plate 6
D Lying Triceps Extension - 20e, 40e, 25e, 20e
E Dumbbell Bicep Curl - 20e, 35e, 25e, 20e
F Side Deltoid Raise - 10, 20, 15, 10

Overall - PR for reps in A - hoping to nail 6 this coming week so I can bump the weights up. I made up a weight chart with the various percentages I use, so that helped with setting up/getting the correct weights. Apart from that, I need to workout the proper weight for D with proper form, and probably E as well (though E's a lot closer than D I know). Looking forward to tomorrow's workout.
 
Lower Body I - 1/26/10

A Squat - 105, 125, 205, 145, 105
B Hamstring Curl - 60, 70, 115, 80, 60
C Static Lunge - 15, 20, 30, 20, 15
D Decline Situp - R2, R4, R3, 9@R2
E DB Swings - 40, 80, 60, 40
F Standing Cable Twist - Plate 4, Plate 9, Plate 7, Plate 5
G Standing DB Calf Raise - 35, 70, 55, 35

Overall - Meh performance in A, but B felt a lot better. With C (like A) I need to ensure full ROM before I increase the weight. Even though D has the same numbers, I didn't have a pause in the last set due to abdominal cramping - that came after I was done lol. Upped the weight in E for a better training weight, but I may take it down again as I am thinking of trying for a a full overhead swing as opposed to an eye level one. F felt good, and worked the appropriate muscles I think. G was a lot easier when I saw the steps leading up into the weight room. Again, my left side is a lot worse than my right due to the circulation problems. As a whole though, not a bad workout at all.
 
Upper Body II - 1/28/10

A Standing Cable Chest Press - Plate 6, Plate 8, Plate 12, Plate 8, Plate 6
B Standing Cable Row - Plate 6, Plate 8, Plate 12, Plate 8, Plate 6
C Standing Cable Push Press - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 7, Plate 9, Plate 14, Plate 11, Plate 7
E Cable Triceps Extension - Plate 6, Plate 12, Plate 9, Plate 6
F Cable Bicep Curl - Plate 3, Plate 7, Plate 5, Plate 4
G Cable Rear Deltoid Raise - Plate 1, Plate 3, Plate 2, Plate 1

Overall - About the same as last week's workout though I need to keep more careful tabs on what I did last week.
 
Lower Body II - 1/30/10

A Deadlift - 105, 130, 215, 150, 105
B Hamstring Curl - 60, 70, 115, 80, 60
C Quad Extension - 100, 120, 200, 140, 100
D Hanging Leg Raise - 6, 12, 9, 9
E Romanian Deadlift - 75, 145, 105, 75
F Woodchoppers - Plate 6, Plate 12, Plate 9, Plate 6
G Standing Calf Raise - 35, 70, 50, 35

Overall - PR for A again. My plan is to try two big boy plates on each side on Friday. Also went up in C and E, and held steady in the rest for ROM.
 
Upper Body I - 2/1/10

A Barbell Bench Press - 90, 125, 175, 145, 90
B Cable Row - 90, 112.5, 180, 122.5, 90
C Cable Shoulder Press - Plate 6, Plate 7, Plate 11, Plate 8, Plate 6
D Lying Triceps Extension - 20e, 40e, 25e, 20e
E Dumbbell Bicep Curl - 20e, 40e, 30e, 20e
F Side Deltoid Raise - 12, 25, 20, 12

Overall - I need to properly adjust my weights for A as some were too high, but I still got a PR for reps - a full set of 6 which means I can go for 180 next week. C, E and F showed increases whereas B and D required adjusting of the weights/holding them the same. Pleased with this workout.
 
Lower Body I - 2/2/10

A Squat - 105, 125, 205, 145, 105
B Hamstring Curl - 60, 70, 4@120, 80, 60
C Quad Extension - 100, 120, 200, 140, 100
D Decline Situp - R2, R4, R3, 8@R2
E DB Swings - 40, 80, 60, 40
F Standing Cable Twist - Plate 5, Plate 10, Plate 7, Plate 5
G Standing DB Calf Raise - 40, 80, 60, 40

Overall - Not bad in A this week. Added 5lbs to the first work set in B. Substituted the quad extension due to time constraints in C. D saw a -1 rep in D, but at least my abs weren't cramping up. E stayed about the same - might upgrade next week. Added a plate on sets 1 and 2 of F. G had much better range of motion this week on the left, which I was delighted to see. That's probably the best news in this workout.
 
Upper Body II - 2/4/10

A Standing Cable Chest Press - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
B Standing Cable Row - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
C Standing Cable Push Press - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 7, Plate 9, Plate 14, Plate 11, Plate 7
E Cable Triceps Extension - Plate 6, Plate 12, Plate 9, Plate 6
F Cable Bicep Curl - Plate 4, Plate 8, Plate 6, Plate 4
G Cable Rear Deltoid Raise - Plate 1, Plate 3, Plate 2, Plate 1

Overall - Pretty much the same as last week, but upped a plate in E.
 
Lower Body II - 2/5/10

A Deadlift - 115, 135, 225, 160, 115
B Hamstring Curl - 60, 70, 4@120, 80, 60
C Quad Extension - 100, 120, 200, 140, 100
D Hanging Leg Raise - 6, 12, 9, 12
E Romanian Deadlift - 75, 145, 105, 75
F Woodchoppers - Plate 6, Plate 12, Plate 9, Plate 6
G Standing Calf Raise - 35, 70, 50, 35

Overall - PR for A with 2 big boy plates! :) Added 5 to B, and got 3 additional reps on the last set of D. The rest of the exercises are unchanged. It sure took me a long time to get through this workout though - I had to come back to the Y after work to get G done. Still, very happy about the PR and the weight used in A.
 
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Upper Body I - 2/8/10

A Barbell Bench Press - 95, 115, 4@180, 125, 95
B Cable Row - 90, 112.5, 4@180, 122.5, 90
C Shoulder Press - 20, 25, 40, 30, 20
D Lat Pulldown - 67.5, 82.5, 130, 97.5, 67.5
E Lying Triceps Extension - 20e, 40e, 25e, 20e
F Dumbbell Bicep Curl - 20e, 40e, 30e, 20e
G Side Deltoid Raise - 10, 20, 15, 10

Overall - PR in A for weight/reps. I did something to my back in Thursday's workout, because my left lat wasn't liking B at 180, which is why I stopped at 4. Had to use dumbbells for C as the left side of the cable machine was missing the carabiner. D, E and F stayed the same though I am probably going to dial back on F (as I did with G this week) for better form/ROM. A good workout though despite the inconveniences.
 
Lower Body I - 2/9/10

A Squat - 105, 125, 205, 145, 105
B Hamstring Curl - 60, 70, 5@120, 80, 60
C Quad Extension - 100, 120, 200, 140, 100
D Decline Situp - R2, R4, R3, 8@R2
E DB Swings - 40, 80, 60, 40
F Standing Cable Twist - Plate 5, Plate 10, Plate 7, Plate 5
G Standing DB Calf Raise - 40, 80, 60, 40

Overall - A near carbon copy of last week's workout, but better intangibles like better ROM.
 
Upper Body II - 2/11/10

A Standing Cable Chest Press - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
B Standing Cable Row - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
C Standing Cable Push Press - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 8, Plate 9, Plate 16, Plate 12, Plate 8
E Cable Triceps Extension - Plate 6, Plate 12, Plate 9, Plate 6
F Cable Bicep Curl - Plate 4, Plate 8, Plate 6, Plate 4
G Cable Rear Deltoid Raise - Plate 1, Plate 3, Plate 2, Plate 1

Overall - Again much like last week.
 
Lower Body II - 2/12/10

A Deadlift - 115, 135, 4@230, 160, 115
B Hamstring Curl - 60, 70, 120, 80, 60
C Quad Extension - 100, 120, 200, 140, 100
D Hanging Leg Raise - 6, 12, 9, 12
E Romanian Deadlift - 75, 145, 105, 75
F Woodchoppers - Plate 6, Plate 12, Plate 9, Plate 6
G Standing Calf Raise - 35, 70, 50, 35

Overall - I think I finally found my training weight for A. The rest of the workout is the same as last week.
 
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Upper Body I - 2/14/10

A Barbell Bench Press - 95, 115, 5@180, 125, 95
B Cable Row - 90, 112.5, 4@180, 122.5, 90
C Shoulder Press - 20, 25, 40, 30, 20
D Lat Pulldown - 67.5, 82.5, 135, 97.5, 67.5
E Lying Triceps Extension - 20e, 40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 40e, 30e, 20e
G Side Deltoid Raise - 12, 25, 20, 12

Overall - PR in A for weight/reps again. The rest of the workout is unchanged from last week except for G.
 
Lower Body I - 2/15/10

A Squat - 95, 115, 185, 125, 95
B Hamstring Curl - 60, 70, 120, 80, 60
C Quad Extension - 105, 125, 205, 145, 105
D Decline Situp - R2, R4, R3, 9@R2
E DB Swings - 40, 80, 60, 40
F Standing Cable Twist - Plate 5, Plate 10, Plate 8, Plate 5
G Standing DB Calf Raise - 40, 80, 60, 40

Overall - I've rethought my squat approach. I had initially thought that if I kept the weight the same, that I would get more depth over time. However, that did not seem to be the case, so I dropped back a bit to get a fuller range of motion in the hopes of building up strength from that position. I filled out the reps in B's heavy set, and added a 5lbs to C. D is misleading in that I did get 9 reps, but that was after a "rest" of sorts in which my right lower abdominals were cramping so I had to wait for them to unclench before I did the last set. A slight gain in F, and E and G were not changed. All in all a good workout - I feel better about my squats and hope that that will translate to regaining the 205 (and beyond) with a fuller range of motion in the weeks ahead.
 
Upper Body II - 2/17/10

A Standing Cable Chest Press - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
B Standing Cable Row - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
C Standing Cable Push Press - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 8, Plate 9, Plate 16, Plate 12, Plate 8
E Cable Triceps Extension - Plate 6, Plate 12, Plate 9, Plate 6
F Cable Bicep Curl - Plate 4, Plate 8, Plate 6, Plate 4
G Cable Rear Deltoid Raise - Plate 1, Plate 3, Plate 2, Plate 1

Overall - While no movement weight-wise, the weights seemed to move better/further this week.
 
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Lower Body II - 2/18/10

A Deadlift - 115, 135, 5@230, 160, 115
B Hamstring Curl - 60, 70, 120, 80, 60
C Quad Extension - 105, 125, 205, 145, 105
D Hanging Leg Raise - 6, 12, 9, 9
E Romanian Deadlift - 80, 150, 110, 80
F Woodchoppers - Plate 6, Plate 12, Plate 9, Plate 6
G Standing Calf Raise - 40, 80, 60, 40

Overall - Added a rep in A, but the more significant milestone is the fact that I performed a lift where the weight lifted was greater than my bodyweight. (230 = lift, 227 = bodyweight... 230/227 = 1.01326). Added a little weight to C and E. I had to return to the gym after work as I had to complete F and G.
 
Hey Tom, good to see you see rocking man!!! xxx
 
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