My Diary

Upper Body I - 4/19/10

A Barbell Bench Press - 85, 100, 4@175, 122.5, 85
B Cable Row - 82.5, 105, 4@172.5, 120, 82.5
C Shoulder Press - 25e, 25e, 45e, 30e, 25e
D Lat Pulldown - 60, 75, 105, 82.5, 60
E Lying Triceps Extension - 20e, 4@40e, 25e, 20e
F Dumbbell Bicep Curl - 20e, 4@35e, 25e, 20e
G Side Deltoid Raise - 12, 20, 15, 12

Overall - Pretty much the same as last week. If this weekend's nutrition were better, I think this workout would've been better, but it is what it is.
 
Lower Body I - 4/20/10

A Squat - 82.5, 105, 4@165, 115, 82.5
B Hamstring Curl - 55, 65, 105, 75, 55
C Quad Extension - 100, 120, 200, 140, 100
D Decline Situp - R1, R3, R2, 6@R1
E DB Swings - 40, 75, 50, 40
F Standing Cable Twist - Plate 5, Plate 10, Plate 8, Plate 5
G Standing DB Calf Raise - 40, 75, 50, 40

Overall - A near carbon copy of last week, which probably isn't surprising as my calories the last couple of days have been in the 1600's. True deficit training here.
 
Upper Body II - 4/22/10

A Standing Cable Chest Press - Plate 5, Plate 6, Plate 10, Plate 7, Plate 5
B Standing Cable Row - Plate 5, Plate 6, Plate 10, Plate 7, Plate 5
C Standing Cable Push Press - Plate 5, Plate 6, Plate 10, Plate 7, Plate 5
D Kneeling Lat Pulldown - Plate 7, Plate 8, Plate 14, Plate 11, Plate 7
E Cable Triceps Extension - Plate 5, Plate 10, Plate 7, Plate 5
F Cable Bicep Curl - Plate 3, Plate 6, Plate 4, Plate 3
G Cable Rear Deltoid Raise - Plate 1, Plate 3, Plate 2, Plate 1

Overall - Near carbon copy of last week's workout. Still turning things around.
 
Lower Body II - 4/23/10

A Deadlift - 110, 130, 215, 150, 110
B Hamstring Curl - 55, 65, 105, 75, 55
C Quad Extension - 100, 120, 205, 145, 105
D Hanging Leg Raise - 6, 12, 9, 6
E Romanian Deadlift - 67.5, 135, 95, 67.5
F Side Bends - 40, 70, 50, 40
G Standing Calf Raise - 40, 70, 50, 40

Overall - Very happy with deadlift performance - hopefully on my way to getting my groove back.
 
Upper Body I - 4/26/10

A Barbell Bench Press - 85, 100, 3@175, 122.5, 85
B Cable Row - 82.5, 105, 165, 120, 82.5
C Shoulder Press - 25e, 25e, 45e, 30e, 25e
D Lat Pulldown - 52.5, 67.5, 105, 82.5, 52.5
E Lying Triceps Extension - 20e, 4@40e, 25e, 20e
F Dumbbell Bicep Curl - 20e, 4@35e, 25e, 20e
G Side Deltoid Raise - 12, 20, 15, 12

Overall - Bleh on the bench press - setup wasn't right and just felt weak. The rest of the workout was pretty much as last week.
 
Lower Body I - 4/22/10

A DB Squat - 40e, 50e, 6@85e 60e, 40e
B Hamstring Curl - 55, 65, 110, 80, 55
C Quad Extension - 100, 120, 205, 145, 105
D Decline Situp - R1, R3, R2, 6@R1
E DB Swings - 45, 75, 55, 45
F Standing Cable Twist - Plate 5, Plate 10, Plate 8, Plate 5
G Standing DB Calf Raise - 45, 75, 55, 45

Overall - Well it finally happened, someone was using the power cage (for shrugs *sigh*) when I came in, so I had to use dumbbells for squats. The upshot was that I finished quicker - so that I wouldn't have to come back after work to complete my workout. Good to know. The rest of the exercises were the same or up a little, so all in all a good workout.
 
Upper Body II - 4/30/10

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

Overall - Some progress here, at long last. Hoping to get back into my groove soon.
 
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Lower Body II - 5/1/10

A Deadlift - 115, 135, 225, 160, 105
B Hamstring Curl - 55, 65, 110, 75, 55
C Quad Extension - 100, 120, 205, 145, 105
D Hanging Leg Raise - 6, 12, 9, 6
E Romanian Deadlift - 75, 150, 105, 75
F Woodchoppers - Plate 6, Plate 11, Plate 8, Plate 6
G Standing Calf Raise - 40, 80, 60, 40

Overall - Back to enough weight for 2 big boy plates, though actually used a 35 and 10 for the second as it was just so much easier to switch plates. Some gains in other exercises too this workout. This one took longer than usual because I had to do the deadlifts without the help of the power cage for changing the plates. I can't complain though as the guy who was using it was actually squatting (with proper depth), and then deadlift, and was writing his results down. First time I've seen that all in one place since I've started working out at the Y.
 
Upper Body I - 5/3/10

A Barbell Bench Press - 85, 100, 2@165, 115, 85
B Cable Row - 85, 100, 165, 110, 80
C Shoulder Press - 20e, 30e, 45e, 35e, 25e
D Lat Pulldown - 52.5, 67.5, 105, 82.5, 52.5
E Lying Triceps Extension - 20e, 4@40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 4@40e, 30e, 20e
G Side Deltoid Raise - 12, 20, 15, 12

Overall - Another disappointing showing for my bench press - if this keeps up I'll have to drop weight again. The rest is pretty much the same as the previous workout.
 
Lower Body I - 5/4/10

A Squat - 82.5, 100, 165, 115, 82.5
B Hamstring Curl - 55, 65, 110, 80, 55
C Quad Extension - 105, 125, 205, 145, 105
D Decline Situp - R1, R3, R2, 7@R1
E DB Swings - 40, 80, 60, 40
F Standing Cable Twist - Plate 6, Plate 11, Plate 8, Plate 6
G Standing DB Calf Raise - 45, 75, 55, 45

Overall - Happy with squats today, but for a slight tendency to bring my left heel up a little when I squat. The right heel is just fine as is. Any ideas? The rest of the workout was good too.
 
Derwyddon said:
Evidently, I've never replied to your journal. How can that be?

I'm so glad you're still going strong, Tom. How has your progress been?
Click to expand...

Workout-wise, progress has been good til recently when I hurt my back (out of the gym for 6 weeks, been back for 3). Nutrition has been a sort of Jekyll and Hyde affair - great on weekdays, sucky on weekends. Working that part out now. What about you?

I still see you on AIM by the way - next time I see you there, would you mind a chat?
 
Upper Body II - 5/6/10

A Standing Cable Chest Press - Plate 6, Plate 7, Plate 11, Plate 8, Plate 6
B Standing Cable Row - Plate 6, Plate 7, Plate 11, Plate 8, Plate 6
C Standing Cable Push Press - Plate 6, Plate 7, Plate 11, Plate 8, Plate 6
D Kneeling Lat Pulldown - Plate 8, Plate 10, Plate 16, Plate 12, Plate 8
E Cable Triceps Extension - Plate 6, Plate 11, Plate 8, Plate 6
F Cable Bicep Curl - Plate 4, 4@Plate 8, Plate 5, Plate 4
G Cable Rear Deltoid Raise - Plate 1, Plate 4, Plate 3, Plate 2

Overall - Some increases, finally. Not sure how this workout's going to be done when I'm away, but I'll figure something out.
 
Lower Body II - 5/7/10

A Deadlift - 115, 135, 4@230, 160, 105
B Hamstring Curl - 55, 65, 110, 80, 55
C Quad Extension - 105, 150, 205, 145, 105
D Hanging Leg Raise - 6, 12, 9, 7
E Romanian Deadlift - 75, 150, 105, 75
F Woodchoppers - Plate 6, Plate 11, Plate 8, Plate 6
G Standing Calf Raise - 40, 80, 60, 40

Overall - I was able to use the power cage for the deadlifts, which of course means I used 2 big boy plates and the tiny 2.5 lbers to get 230. B was harder, possibly because I'm at my training weight for the deadlift? The rest is pretty much the same as last week.
 
Hey Tommie - your still going strong!! looking good man, great work.

xx
 
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