My Diary

Lower Body II, Protocol 1.1 - 4/25/10

A Deadlift - 115, 135, 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 - 45, 85, 65, 45

Overall - Didn't get the power cage but thankfully it was due to someone actually squatting, so I can totally see that. So that means it took me freakin' FOREVER to jockey around the plates for A. (I did get 6 reps, but I don't think it counts due to the much longer rest in the interim.) The rest is pretty much the same. Getting in late, I followed Protocol 1.1 and was able to make it to work 10 minutes late, but having gotten all the exercises done.

Note: Protocol 1.1 is my (Alan-approved) shorter workout, which basically eliminates the last set of 12 reps from each exercise.
 
Upper Body I - 6/28/10

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 - Pretty much same as last time.
 
Lower Body I - 6/29/10 Protocol 1.1

A Squat - 90, 105, 5@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 - Short on time so eliminated the 5th set on all exercises.
 
Upper Body II - 7/1/10

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 - Thinking it might be time to advance on some of these weights.
 
Lower Body II - 7/2/10

A Deadlift - 115, 135, 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 - 45, 85, 65, 45

Overall - About the same as last time.
 
Upper Body I - 7/5/10

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 - Planet Fitness Machine workout - used numbers near what I use at the Y.
 
Lower Body I - 7/6/10

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 - Better in A this week. The rest were about the same.
 
Upper Body II - 7/8/10

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, 4@Plate 9, Plate 6, Plate 4
G Cable Rear Deltoid Raise - Plate 2, Plate 4, Plate 3, Plate 2

Overall - Experimented with Plate 9 on F, but otherwise still adapting to the current weights.
 
Lower Body II - 7/9/10

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 - 45, 85, 65, 45

Overall - My hamstrings were ridiculously fatigued for this workout, and I'm not sure why. A was a disappointment in the 1st work set, and B was an embarrassment in the first work set. Had to split the workout up due to getting into the gym late. Hoping for better next week.
 
Upper Body I - 7/12/10

A Barbell Bench Press - 85, 100, 4@175, 115, 85
B Cable Row - 82.5, 105, 165, 135, 82.5
C Barbell Shoulder Press - 60, 75, 115, 95, 60
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 - Worse in the first work set of A. I'm beginning to develop a real psychological block so will need to push through this weight. Changed C to use the barbell for a change of pace.
 
You know what?
when I logged in here I only knew one thing, that was "Tom will be there!"
How are you buddy? You look great in pic hope your life is as fantastic as the pic, got anything new to share with me?
:)
Sadie.
If you ever need to talk, you will find me here.

Have a good day
 
Long time no see Sadie. I'm doing just fine here - nothing really's changed since we last talked so I'm considering that a good thing. Hopefully you're doing well yourself.
 
Hi,
Yea I have been very busy doing nothing.
You have lost a lot of weight in face, what are the stats? though I guess weight is just a number for you now as you must have toned a lot and most importantly you have gained the muscle mass.Send a work out fairy my way too.
:)
Sadie
 
Hey Stingo, good to see you still here and still improving as far as I can tell. I'm sure your DL was never as high as 5x235 before
 
Lower Body I - 7/13/10

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 - About the same as last week.
 
Upper Body II - 7/15/10

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, 4@Plate 9, Plate 6, Plate 4
G Cable Rear Deltoid Raise - Plate 2, Plate 4, Plate 3, Plate 2

Overall - Kept on with Plate 9 in F.
 
Lower Body II - 7/16/10

A Deadlift - 115, 135, 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 Barbell Clean - 50, 4@95, 70, 50
F Woodchoppers - Plate 6, Plate 12, Plate 9, Plate 6
G Standing Calf Raise - 45, 85, 65, 45

Overall - Swapped in a barbell clean for the RDL - may switch back but for right now it was nice to have something different. Also, got my first full set of 6 on A. :)
 
Upper Body I - 7/19/10

A Barbell Bench Press - 85, 100, 4@175, 115, 85
B Cable Row - 82.5, 105, 165, 135, 82.5
C Barbell Shoulder Press - 30, 35, 4@55, 40, 30
D Lat Pulldown - 60, 82.5, 135, 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 - Hung on to 4 in A.
 
Lower Body I - 7/20/10

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, @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 - Hoping to be able to move some added weight soon.
 
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