Colin's 2012 training journal

[ceasom]

Yikes, just learned that the Smith machine bar is calibrated to effectively only be the equivalent of 15lbs... didn't know that until now, so all those times I thought I was lifting 145 or 155? Yeah, not even So... going to try to move away from the Smith machine to the standard bench press and see how I do.

I still have some residual pain in my shoulder joints and my elbow tendons started hurting today too, so I think that's because I upped the workouts this week. So here's what i did today:

Lat cable pull downs - 5 sets x 6 reps @ 130lbs
Db pull overs - 5 sets x 10 reps @ 40lbs
Low cable row - 5 sets x 10 reps @ 210lbs
Bench press - 5 sets x 6 reps @ 135lbs
Incline bench, 1 set x 6 reps @ 105lbs, 4 sets x 6 reps @ 115lbs
Db flys - 5 sets x 10 reps @ 50lbs total
Cable crunches - 5 sets x 35 reps @ 140lbs

So not too much of a workout today

[ceasom]

Super hot today - 110 degrees and humid! Went running at 8am, was already 80 when I left and 93 when I got back. 8.25 miles in 1 hr 31 mins, 831 calories, a slow 11:09 pace.

[ceasom]

Taking a recovery day today. Partially because I'm tired, but mainly because I have to be in work early for an 11 hour day without any breaks...

But here's what I did yesterday, which wasn't much... I think working out for 12 days straight showed in my lack of energy yesterday. Another reason for a recovery day!

Standing calf raises - 5 sets x 8 reps @ 295lbs
Db squats - 3 sets x 8 reps @ 80lbs, 2 sets x 8 reps @ 100lbs
Db straight legged deadlift - 5 sets x 10 reps @ 110lbs
Walking lunges - 2 sets x 10 steps each leg @ 50lbs
Seated shoulder press - 5 sets x 10 reps @ 165lbs
Db front raises - 5 sets x 6 reps each arm @ 35lbs
Db lateral raises - 5 sets x 6 reps each arm @ 35lbs
Db rear flys - 5 sets x 6 reps @ 70lbs

[ceasom]

Wednesday's workout:

Cable crunches - 5 sets x 35 reps @ 140lbs
V-ups - 5 sets x 10 reps @ body weight
Cable push downs - 5 sets x 6 reps @ 110lbs
Trciep extns machine - 3 sets x 8 reps @ 50lbs
Dips - 5 sets x 12 reps @ body weight
Db bicep curls - 5 sets x 8 reps @ 30lbs
Preacher curl machine - 3 sets x 8 reps @ 70lbs
Bench press - 1 set x 6 reps @ 135lbs, 4 sets x 6 reps @ 140lbs
Cable row - 5 sets x 7 reps @ 225lbs

Today's workout:

5.30am run = 5.7 mile run with middle 3 as tempo. Average pace 8:59, in 51 minutes, 554 calories. Miles 2,3,& 4 run in negative splits, with the fastest mile being 7:43

Weights today:

Standing calf raises - 5 sets x 8 reps @ 295lbs
Deadlifts - 5 sets x 6 reps @ 135lbs
Db squat jumps - 5 sets x 8 reps @ 40lbs
Db cross-over step ups - 5 sets x 10 reps each leg @ 50lbs
Hip abductors & adductors each - 5 sets x 6 reps @ 140lbs
Seated shoulder press - 5 sets x 10 reps @ 165lbs
Db front raises - 5 sets x 6 reps each arm @ 35lbs
Db lateral raises - 5 sets x 6 reps each arm @ 35lbs
Db rear flys - 5 sets x 6 reps @ 70lbs total
Cable crunches - 5 sets x 35 reps @ 140lbs

Phew!

[ceasom]

Just an easy 3.1 mile run this morning - 30 minutes, 307 calories, 9:43 pace.

Didn't have time for weights today - got out of work late.

[ceasom]

Weight workout yesterday:

Standing calf raises - 5 sets x 8 reps @ 300lbs - a new personal best
Deadlifts - 5 sets x 8 reps @ 155lbs - a new personal best
Db squats - 5 sets x 8 reps @ 100lbs
Walking lunges - 2 sets x 10 reps each leg @ 50lbs
Adductors & abductors each - 5 sets x 6 reps @ 140lbs
Seated shoulder press - 5 sets x 10 reps @ 170lbs - a new personal best
Db front raises - 5 sets x 6 reps each arm @ 35lbs
Db lateral raises - 5 sets x 6 reps each arm @ 35lbs
Db reverse flys - 2 sets x 6 reps @ 70lbs

Today:

3.21 mile run in 30 mins, 9:27 overall pace, 316 calories.

[C.O.]

I had that same realization with the smith machine in the past as well. How has your training been going?

-Dylan