Workout Diary

6/28/06

11:00 PM
Biceps

Standing Bicep Curl
1st set: 45 x 5.
2nd set: 60 x 12. Medium, could have done 13
3rd set: 65 x 10. Medium-Hard
4th set: 70 x 8. Hard. Had to pause on last rep for rest.
5th set: 70 x 6. Hard.
6th set: 75 x 4. Medium
 
6/29/06

Went to weight room

n02 before workout

Box Squats
1st set: 45 x 5.
2nd set: 95 x 5.
3rd set: 185 x 8. Medium
4th set: 225 x 4. Failed on 5.
5th set: 205 x 8. Hard but completed.

SLDL
1st set: 45 x 5.
2nd set: 135 x 5.
3rd set: 205 x 8. Medium
4th set: 225 x 8. Medium
5th set: 225 x 8. Hard

Dumbbell Farmer Walks
1st set: 35 x 1 trip
2nd set: 45 x 1 trip
3rd set: 20 x 1 trip

Lower back and groin muscles in extreme soreness. Traps tired
 
6/30/06

Rest Day

Alll of lower back VERY sore.
Glutes sore.
Traps sore.
Quads are very little sore.
Upper Lat area little sore.
 
Last edited:
7/2/06

Chest/Shoulders/Triceps

Bench Press
1st set: 45 x 5.
2nd set: 95 x 3.
3rd set: 115 x 3.
4th set: 135 x 6. Medium
5th set: 145 x 4. Medium
6th set: 155 x 2. Medium-Hard
7th set: 165 x 1. Hard, failed.

Floor Press R/L
1st set: 43.2 x 5. Easy on right, medium on left.

Overhead Tricep Extension
1st set: 45 x 10. Medium-Easy
2nd set: 55 x 10. Medium
3rd set: 60 x 8. Hard, failed
4th set: 55 x 10. Medium-Hard
5th set: 55 x 10. Medium-Hard
6th set: 55 x 10. Medium-Hard
Triceps feel dead.

Tricep Pushdown
1st set: 40 x 10. MEdium
2nd set: 50 x 10. Hard. 8,9,10 reps could not complete.

Front Plate Raise
1st set: 35 x 10. Medium-Hard
2nd set: 35 x 10. Hard
3rd set: 35 x Hard

One Arm Press R/L
1st set: 33.2 x 15. Medium
2nd set: 33.2 x 15. Medium-East, Medium on Left
3rd set: 33.2 15. Medium
 
Last edited:
7/6/06

Back from 4 day rest

Back/Biceps

Good Mornings - 3 x 15
1st set: 45 x 5.
2nd set: 70 x 5.
3rd set: 95 x 15. Easy
4th set: 95 x 15. Medium-Easy
5th set: 100 x 15. Medium-Easy.

Medium Grip Lat-Pulldown - 3 x 10
1st set: 100 x 10. Medium
2nd set: 120 x 10. Could not complete last 3 reps with good form
3rd set: 110 x 10. Could not complete last 2 reps with good form.

Low cable Rows - 3 x 10
1st set: 100 x 10. Easy
2nd set: 120 x 10. Hard, too hard.
3rd set: 110 x 10. Hard, barely completed if even with good form.

Shall do DB Farmer Walks supersetted with shrugs, and biceps later.
 
7/7/06

General Back and erector sore when bending over. 7/6 back workout a success.

However, I didn't do my DB Farmer Walks and Biceps so I will do them this morning.

12:40 Biceps

Concentrate Dumbbell Curls R/L
1st set: 28.2 x 10. Easy on right, Medium-Easy on left
2nd set: 28.2 x 10. Medium-Easy on right, Medium on left
3rd set: 28.2 x 10. Medium on right, Hard on left
4th set: 33.2 x F. Completed 11 on right, completed 7 on left.

Standing Barbell Bicep Curls
1st set: 55 x 10. Failed on last rep.
 
7/8/06

2 hours of soccer in morning.

Legs feeling sore.

at 7:00 PM.

Bench Press - 10 set method. Up start to 105 next workout.
1st set: 45 x 5.
2nd set: 45 x 5. Wide grip
3rd set: 45 x 5. Close grip
4th set: 95 x 5.
5ht set: 100 x 9.
6th set: 105 x 8.
7th set: 110 x 7.
8th set: 115 x 6.
9th set: 120 x 5.
10th set: 125 x 4.
11th set: 130 x 3.
12th set: 135 x 2.
13th set: 140 x 1.
14th set (failure sets from here on out): 145 x 1.
15th set: 150 x 1.
16th set: 155 x 1.
17th set: 160 x 1. Almost failed.
Would have faield 165, so ended.

Overhead Tricep Extension (Straight Bar)
1st set: 45 x 10.
2nd set: 55 x 10.
3rd set: 60 x 10.
4th set: 60 x 10.
5th set: 55 x 10. Feeling pain in triceps
6th set: 55 x 10. Triceps hurt

Arnold Press - Up to 38.2 next workout for second set.
1st set: 33.2 x 10. Medium-Hard
2nd set: 33.2 x 10. Medium
3rd set: 33.2 x 10. Last 2 reps were hard.

One Arm Press R/L
1st set: 33.2 x 15.

Jumped in pool after workout and sat in hot tub for about 10 minutes.
 
Last edited:
7/10/06

10:45 workout

Box Squats - 5 x 7 - Get 2 more sets of 200 instead of 195 next workout.
1st set: 45 x 5.
2nd set: 135 x 3.
3rd set: 170 x 3.
4th set: 200 x 7. Medium
5th set: 200 x 7. Hard.
6th set: 195 x 7. Medium
7th set: 195 x 7. Medium-Hard
8th set: 195 x 7. Medium-Hard

SLDL - 3 x 5
1st set: 45 x 10
2nd set: 145 x 3.
3rd set: 225 x 5. Medium-Hard
4th set: 225 x 5. Hard
5th set: 225 x 5. Hard.

Dumbbell Side Bends R/L - 3 x 10 - Up weight to 3 x 10 @ 93.2 lbs.
1st set: 78.2 x 10. Medium
2nd set: 83.2 x 10. Medium
3rd set: 88.2 x 10. Medium

Ab Pull-Downs - 5 x 10. Try 100 next workout.
1st set: 80 x 10. Medium-Easy
2nd set: 90 x 10. Medium
3rd set: 90 x 11. Medium-Hard
4th set: 90 x 10. Medium-Hard
5th set: 90 x 10. Medium-Hard

Straight-Leg Raises - Ab Superset
1st set: BW x 20.

2 minute stretching.
 
Last edited:
7/11/06

Chest/Tris/Shoulders

3:00 workout.

Bench Press
1st set: 45 x 5.
2nd set: 95 x 3.
3rd set: 135 x 2.
4th set: 105 x 10.
5th set: 115 x 8.
6th set: 125 x 6.
7th set: 130 x 5.
8th set: 135 x 4.
9th set: 145 x 2.
10th set: 155 x 1.
11th set: 160 x 1. FAILED.

at 11:00 PM.

Dumbbell Bench Press
1st set: 33.2 x 8. Easy.

Dumbbell Overhead Tricep Extension - 4 x 8. Next workout use 33.3 lbs.
1st set: 28.2 x 8.
2nd set: 28.2 x 8.
3rd set: 28.2 x 8.
4th set: 28.2 x 8.

Dumbbell Side Raises - 3 x 10. Next workout use 23.2 lbs for 2nd and 3rd set.
1st set: 18.2 x 10.
2nd set: 18.2 x 10.
3rd set: 23.2 x 10.
 
Last edited:
7/13/06

Lat-pulldown - Next workout make first set 110 instead of 100.
1st set: 50 x 5.
2nd set: 70 x 3.
3rd set: 100 x 10.
4th set: 110 x 10.
5th set: 110 x 10.

Low cable row - Next workout last set at 120 instead of 110.
1st set: 110 x 10.
2nd set: 120 x 10.
3rd set: 110 x 10.
 
7/14/06

Box Squats - 5 x 7. Next workout first 2 sets at 205 lbs.
1st set: 45 x 5.
2nd set: 135 x 5.
3rd set: 170 x 3.
4th set: 200 x 7.
5th set: 200 x 7.
6th set: 200 x 7.
7th set: 200 x 7.
8th set: 200 x 7.

Dumbbell Farmer's Walk - Next workout use 38.2 lb dumbbells.
1st set: 33.2 x 1 trip.
2nd set: 33.2 x 1 trip.
3rd set: 33.2 x 1 trip.
4th set: 33.2 x 1 trip.

Leg Curls
1st set: 30 x 9. Right leg only, left sore for some reason.

SLDL
1st set: 45 x 5.
2nd set: 135 x 5.
3rd set: 185 x 8.
4th set: 185 x 8.
5th set: 185 x 8.

Leg Extensions (Supersetting Squats with quad isolation)
1st set: 110 x 1.
2nd set: 100 x 8.

6:00 finished workout with protein shake.

Will do biceps and abs later at around 8.
 
7/15/06

Biceps and Abs

Barbell Bicep Curl - Make 6th set at 85 lbs, and last set at 70 lbs..
1st set: 45 x 5.
2nd set: 65 x 12.
3rd set: 70 x 10.
4th set: 75 x 8.
5th set: 80 x 6.
6th set: 80 x 4.
7th set (Until Failure): 65 x 10.

Dumbbell Sit-Ups
1st set: 83.2 x 10. Easy

Ab Pull-downs
1st set: 90 x 10
2nd set: 100 x 10. Very hard.
3rd set: 90 x 10.
4th set: 90 x 10.
 
7/22/06

Chest/Shoulders/Triceps

Barbell Incline Press - 4 x 10. Next workout use same weights
1st set: 45 x 5.
2nd set: 65 x 7.
3rd set: 105 x 10.
4th set: 105 x 10.
5th set: 105 x 10.
6th set: 105 x 10. Failed on 10th rep.

Bodyweight Dips - 3 x 8.
1st set: BW x 8.
2nd set: BW x 8.
3rd set: BW x 9. (Failed on 10th rep)

Dumbell Shoulder Press - 4 x 10. 33.2 lbs for all sets until failure.
1st set: 33.2 x 6. Failed on 7th rep
2nd set: 23.2 x 10.
3rd set: 28.2 x 10.
4th set: 28.2 x 10.

Tricep Pushdowns - 3 x 10. All sets at 50 lbs next workout.
1st set: 50 x 9. Failed on 9th rep.
2nd set: 40 x 10. Medium-Easy
3rd set: 50 x 10. Stalled on last rep

Dumbell Decline Press
1st set: 33.2 x 10. Easy

Barbell Decline Press
1st set: 115 x 7. Failed on 7.
 
7/23/06

Went to Connecticut all day so absolutely no time to work out. However I did a little soccer while I was there.
 
You must log in or register to reply here.
Back
Top