My Diary

Upper Body II - 5/27/10

A Standing Cable Chest Press - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
B Standing Cable Row - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
C Standing Cable Push Press - Plate 6, Plate 7, 4@Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 8, Plate 10, 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 2, Plate 4, Plate 3, Plate 2

Overall - Not much movement but was surpised by completing the first work set of F.
 
Lower Body II - 5/28/10

A Deadlift - 115, 135, 4@235, 160, 105
B Single Leg Hip Extension from Bench - BW, 25e, 50e, 35e, 25e
C Static Lunge - BW, 25e, 50e, 35e, 25e
D Hanging Leg Raise - 6, 12, 9, 12
E Romanian Deadlift - 75, 150, 105, 75
F Woodchoppers - Plate 6, Plate 12, Plate 9, Plate 6
G Standing Calf Raise - 40, 80, 60, 40

Overall - Deadlift 235 > Bodyweight 233.2. Also, I got into the gym early enough that I could do unilateral leg work in B and C, and I think I was the better, if more tired person for it.
 
Upper Body I - 5/30/10

A Barbell Bench Press - 85, 100, 5@175, 115, 85
B Cable Row - Plate 5, Plate 6, Plate 10, Plate 7, Plate 5
C Shoulder Press - 30e, 35e, 50e, 40e, 30e
D Lat Pulldown - Plate 5, Plate 6, Plate 10, Plate 7, Plate 5
E Lying Triceps Extension - 20e, 4@40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 4@35e, 30e, 20e
G Side Deltoid Raise - 12, 25, 20, 12

Overall - Since the Y is closed Sundays in the summer and Memorial Day due to the holiday, I got a day pass from a friend of mine who works at one of the commercial gyms in the area. Happy I was able to land 5 reps on the bench press but would've been even happier if it was at my normal training grounds. Tried the 55s in C but it just was not happening, though I did do the prep work as though I was going to do 55s so that's an increase. Bicep curls sucked today for whatever reason, but overall I think I did ok.
 
Lower Body I - 6/1/2010

A Squat - 90, 105, 175, 125, 90
B Hamstring Curl - 60, 70, 115, 80, 60
C Quad Extension - 105, 125, 205, 150, 110
D Decline Situp - R1, R4, R3, 6@R2
E DB Swings - 40, 80, 60, 40
F Standing Cable Twist - Plate 6, Plate 12, Plate 9, Plate 6
G Standing DB Calf Raise - 40, 80, 60, 40

Overall - Considering I started so late, I was just happy to get the entire workout done. Squats were iffy in the last couple of reps, but I can safely say I got all 6.
 
Upper Body II - 6/3/2010

A Standing Cable Chest Press - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
B Standing Cable Row - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
C Standing Cable Push Press - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 8, Plate 10, Plate 17, Plate 13, Plate 9
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 2, Plate 4, Plate 3, Plate 2

Overall - A good showing despite moving nearly the same weight as last week. Still, C improved in performance and D improved in weight in the work set.
 
Lower Body II - 6/4/10

A Deadlift - 115, 135, 4@235, 160, 105
B Single Leg Hip Extension from Bench - 25e, 30e, 50e, 35e, 25e
C Static Lunge - BW, 25e, 50e, 35e, 25e
D Hanging Leg Raise - 6, 12, 9, 6
E Romanian Deadlift - 75, 150, 105, 75
F Woodchoppers - Plate 6, Plate 12, Plate 9, Plate 6
G Standing Calf Raise - 40, 80, 60, 40

Overall - A good effort, even if I didn't complete the workout in the morning. (I went back after work to do F and G.) I think I'm more into decifit training as my lifting gains have slowed a bit. Still, the 4 reps in A (for example) felt more secure than they did last week, so that's progress even if the numbers don't show it.
 
Upper Body I - 6/7/10

A Barbell Bench Press - 85, 100, 5@175, 115, 85
B Cable Row - 82.5, 105, 5@165, 135, 82.5
C Shoulder Press - 30e, 35e, 50e, 40e, 30e
D Lat Pulldown - 60, 82.5, 120, 90, 60
E Lying Triceps Extension - 20e, 4@40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 4@40e, 30e, 20e
G Side Deltoid Raise - 12, 25, 20, 12

Overall - Back at the Y this week, I was glad to be able to repeat A with 5 reps in the first work set. Other lifts improved a little as well, especially the bicep curl which I do a lot better (though still not where it should be formwise) than last week. I need to figure out a way to get the 55s to shoulder height -if I can do that I think I can do a work set with them.
 
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I like your program's structure. And it's good that you seem to recognise that stronger doesn't necessarily mean more weight (based on what you had to say about your deadlift a couple posts ago, for example). Keep up the good work.
 
Goldfish said:
I like your program's structure. And it's good that you seem to recognise that stronger doesn't necessarily mean more weight (based on what you had to say about your deadlift a couple posts ago, for example). Keep up the good work.
Click to expand...

Thanks. Strength to me is about the ease with which you can move a weight, not the weight itself necessarily.
 
Lower Body I - 6/9/10

A Squat - 90, 105, 175, 125, 90
B Hamstring Curl - 60, 70, 115, 80, 60
C Quad Extension - 105, 125, 210, 145, 105
D Decline Situp - R1, R4, R3, 12@R2
E DB Swings - 40, 80, 60, 40
F Standing Cable Twist - Plate 6, Plate 12, Plate 9, Plate 6
G Standing DB Calf Raise - 40, 80, 60, 40

Overall - My head just wasn't in the game for the squats today, and it showed in the first work set. Did ok on the rest of the workout though.
 
Hello - just thought i would make an appearance here, haha

Hope you are were, your workouts are looking nice and strong!!

Great work!!!

Jackie xxxxx
 
Upper Body II - 6/10/10

A Standing Cable Chest Press - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
B Standing Cable Row - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
C Standing Cable Push Press - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 8, Plate 10, Plate 17, Plate 13, Plate 9
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 2, Plate 4, Plate 3, Plate 2

Overall - Hanging in, but I felt stronger moving the weight this time.
 
Lower Body II - 6/11/10

A Deadlift - 115, 135, 5@235, 160, 105
B Single Leg Hip Extension from Bench - 25e, 30e, 50e, 35e, 25e
C Static Lunge - BW, 25e, 50e, 35e, 25e
D Hanging Leg Raise - 6, 12, 9, 6
E Romanian Deadlift - 80, 155, 110, 80
F Woodchoppers - Plate 6, Plate 12, Plate 9, Plate 6
G Standing Calf Raise - 40, 80, 60, 40

Overall - Quite pleased with this workout - +1 rep in A, no calf cramping in B, and C went pretty well. Also upped weight in E.
 
Upper Body I - 6/14/10

A Barbell Bench Press - 85, 100, 5@175, 115, 85
B Cable Row - 82.5, 105, 165, 135, 82.5
C Shoulder Press - 30e, 35e, 55e, 40e, 30e
D Lat Pulldown - 60, 82.5, 120, 90, 60
E Lying Triceps Extension - 20e, 40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 4@40e, 30e, 20e
G Side Deltoid Raise - 12, 25, 20, 12

Overall - I think it's the bottom right side of my back limiting me in A. Am interested to see what, if anything, the MRI will turn up. That said, B felt a lot easier (though it did have a smaller handle). And I was finally able to just clean the 55s for C. There was something wrong with the lat pulldown cable machine, but I used it anyhow as it was about the only option other than setting up the universal for pulldowns. E had more control, and F's first work set was still wonky formwise, but not quite as much as before. G's numbers are the same, but performance improved. All told, a very good workout.
 
Lower Body I - 6/15/10

A Squat - 90, 105, 175, 125, 90
B Hamstring Curl - 60, 70, 4@120, 80, 60
C Quad Extension - 105, 125, 210, 145, 105
D Decline Situp - R1, R4, R3, 9@R2
E DB Swings - 40, 80, 60, 40
F Standing Cable Twist - Plate 6, Plate 12, Plate 9, Plate 6
G Standing DB Calf Raise - 40, 80, 65, 40

Overall - A good workout, with additional weight in B, and even some better performance in A.
 
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Upper Body II - 6/17/10

A Standing Cable Chest Press - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
B Standing Cable Row - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
C Standing Cable Push Press - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 8, Plate 10, Plate 17, Plate 13, Plate 9
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 2, Plate 4, Plate 3, Plate 2

Overall - Again, mostly the same, but then again, getting stronger isn't just about moving more weight, it can also be about having an easier time moving the same weight, which was the case this week.
 
Lower Body II - 6/18/10

A Deadlift - 115, 135, 5@235, 160, 105
B Single Leg Hip Extension from Bench - 60, 70, 4@120, 80, 60 (Subbed Leg Curl)
C Static Lunge - 105, 125, 210, 150, 110 (subbed Quad Ext)
D Hanging Leg Raise - 6, 12, 9, 6
E Romanian Deadlift - 80, 155, 110, 80
F Woodchoppers - Plate 6, Plate 12, Plate 9, Plate 6
G Standing Calf Raise - 40, 80, 65, 40

Overall - Held on to the 5 in A, but I may have a psychological block against getting the 6th. Will see this coming week. I also didn't want to jackass around finding the dumbbells for B and C, so just went to the machines. Apparently it was ****head day at the gym - chalk (which isn't allowed) on the bar and all around the power cage, plates left on bars, dumbbells strewn every which way... Didn't want to deal with it.
 
Upper Body I - 6/21/10

A Barbell Bench Press - 85, 100, 5@175, 115, 85
B Cable Row - 82.5, 105, 165, 135, 82.5
C Shoulder Press - 30e, 35e, 4@55e, 40e, 30e
D Lat Pulldown - 60, 82.5, 127.5, 90, 60
E Lying Triceps Extension - 20e, 40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 4@40e, 30e, 20e
G Side Deltoid Raise - 12, 25, 20, 12

Overall - Yup, it's my back that's preventing me from nailing that last rep in A... dang it. But with gains in C and D, I can hardly complain.
 
Lower Body I - 6/22/10

A Squat - 90, 105, 175, 125, 90
B Hamstring Curl - 25, 35, 50, 35, 25 (subbed hip raises from the bench)
C Quad Extension - 25, 35, 50, 35, 25 (subbed static lunges)
D Decline Situp - R1, R4, R3, 9@R2
E DB Swings - 45, 85, 65, 45
F Standing Cable Twist - Plate 6, Plate 12, Plate 9, Plate 6
G Standing DB Calf Raise - 45, 85, 65, 45

Overall - This was my best squatting day yet. I got good depth on all 6 reps, and the last one was tough, but manageable. Big, big deal for me whose legs (as this log's readers should know by now) are a bit problematic. But, also too, I added weight to E and G, so a fine workout indeed today.
 
Upper Body II - 6/24/10

A Standing Cable Chest Press - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
B Standing Cable Row - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
C Standing Cable Push Press - Plate 6, Plate 7, Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 8, Plate 10, Plate 17, Plate 13, Plate 9
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 2, Plate 4, Plate 3, Plate 2

Overall - Getting better at these weights. :)
 
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