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Posted: Mon Jan 29, 2007 1:10 am
Sunday, Jan 28
Warmup on the treadmill.
Today was Biceps and Forearms day
I also tried a few of the other machines in the gym
Many of them seem awkward compared to dumbells or barbells
My pecs are very sore today after only using 155 pounds on the bench yesterday.
I can't remember the last time that my pecs were sore.
I'm no expert, but I think that means that I used my pecs for the first time in a while.
Posted: Tue Feb 06, 2007 1:02 am
I haven't been keeping track of my workouts lately, so I'll start again
Tonight I did 30 minutes at 3 mph on the treadmill with slight incline.
Mostly flat bench workout but tried a couple set of incline and decline.
Posted: Thu Feb 08, 2007 2:16 am
Wednesday, Feb 7
I didn't go to the gym tonight but I did my squats at home.
Hi rep squat workout: 50 reps with 75 pound on my back
My first 5 were front squats, but they really bother my wrists.
Posted: Tue May 08, 2007 6:55 pm
I haven't been keeping my log up to date for a couple months now.
Time to start writing this stuff down again.
Here is my current workout:
I've been following the max-ot training system for a few weeks.
There may be other names for it, but this is the basic idea:
Choose a weight that you can do at least 4 reps but not more than 6 reps.
Do 6 to 9 sets per muscle groups with various exercises.
Work each muscle group once per week.
I do more reps with less weight when I squat. In the 8 to 10 range.
My knees make funny creaking noises when I squat or climb stairs.
Sometimes there is a sharp pain also.
So until they are stronger, I'll push them gently.
I do 30 minutes of cardio on inclined treadmill before each weight workout.
I prefer DB or BB for almost all lifting, not much machine work.
Monday - Chest
Flat Barbell Bench Press
Incline and Decline Bench Press using iso-lateral machines.
*I'm not comfortable doing inclined or declined by myself with a barbell.
Tuesday - Legs and Abs
Front Squats, I try to go very deep.
Wednesday - Biceps and Forearms
DB Biceps Curls
DB Hammer Curls
Forearm Curls - both forward and reverse
Thursday - Shoulders and Triceps
Tricep Extensions - Cable or BB
Rear Delt Row
Friday - Back
Assisted Pullups or Lat Pulldowns
[b]Saturday and Sunday[b]
When there isn't snow on the ground or raining I go for a hike in the mornings.
Posted: Tue May 15, 2007 1:24 am
Monday, May 15: Chest Night
Flat Bench workout with 175# and 185# Barbell
Incline and Decline on IsoLateral machines with 140# and 160#
Posted: Wed May 16, 2007 6:22 pm
Tuesday, May 16: Squat Night
Front squats with 155 pounds until I could only do 3 reps per set.
Then a couple sets with 135 pounds.
Posted: Mon May 21, 2007 11:59 pm
I've been slacking in my Training Journal again.
Monday, May 21 Chest
30 Minutes on Incline Treadmill
Flat Barbell Bench
Incline Bench on IsoLateral Machine
Decline Bench on IsoLateral Machine
Posted: Sun May 27, 2007 7:16 pm
Friday May 25
My 4th Deadlift workout.
I worked my way up to 245x2
Also did shrugs, pulldowns, rows.
Posted: Wed May 30, 2007 12:34 am
Monday, May 28 Bench Press Day
Got home late so I only did flat benching, was tired so I went to bed.
Tuesday, May 29 Back Day
Hit the deadlift pretty hard tonight (at least for me)
Finished with a couple sets of shrugs, rows and pulldowns
Posted: Sun Jun 10, 2007 12:31 am
I'm still scared to go back to the deadlift since my back went out on me.
That looked like a solid workout!
Posted: Sun Jun 10, 2007 12:55 am
I'm new to deadlifting, so I'm still a little cautious.
Concentrating on form so I don't injure my back.
I could really feel it in my hips and lower back the next day.
Not a bad pain, just sore from working it hard.
Posted: Tue Jun 19, 2007 9:22 am
Monday, June 18
30 minutes on incline treadmill
Posted: Tue Jun 19, 2007 11:11 am
I'm doing an unusual workout this week.
I have a copier business and our basement has 10 years of accumulated old machines.
This week, I am carrying them up the stairs loading them into a van and taking them to the landfill.
They aren't so heavy (100-150 pounds) but they are big and awkward.
Just right for 1 guy to struggle a little.
It's all fun until you smash the back of your hand into the door latch while carrying a copier.
Posted: Thu Jun 21, 2007 11:57 pm
Wednesday - June 20
I worked my way up to 185 and got 3 reps
Dropped back down to 165 and did a few sets.
Thursday - June 21
Warmup with 30 minutes of inclined treadmill
I've been having a very painful popping in my right elbow for a couple months.
Even 20 pound dumbbell curls are unbearable.
Tonight I tried a couple of the curl machines and was amazed there wasn't any pain.
I did a few sets on the machine and some wrists curls
Posted: Sat Jun 23, 2007 12:21 am
Friday - June 21
30 minutes on incline treadmill
Shoulder and Tricep day