Train.

[Troy]

I am never joining another gym without a squat rack... I'm posting this on Sunday, 5 days later, and my legs are still rocked!!! Let em grow...


4 30 2008
Start Time: 7 30 AM
End Time: 8 30 AM
Wednesday - Legs
Warmup Eliptical 10min
Exercise Reps Weight
Squat 12 @ 135
Squat 12 @ 155
Squat 12 @ 170
Squat 10 @ 185
Squat 10 @ 205
Lying Leg Press 16 @ 180
Lying Leg Press 16 @ 270
Lying Leg Press 10 @ 450
Lying Leg Press 10 @ 450
Lying Leg Press 10 @ 540
Forward Lunges 12 @ 60s
Forward Lunges 12 @ 60s
Forward Lunges 12 @ 60s
Back Step Lunges 12 @ 50s
Back Step Lunges 12 @ 50s
Back Step Lunges 12 @ 50s

[Troy]

Date: 5 2 2008
Start Time: 8 30 AM
End Time: 9 40 AM
Friday - Back/Biceps
Warmup Bike 10min
Exercise Reps Weight
Pulldowns WU 30 @ 60
Pullups 7 @ -
Pullups 7 @ -
Pullups 7 @ -
Pullups 7 @ -
Pullups 7 @ -
Seated Lo Rows 10 @ 150
Seated Lo Rows 8 @ 150
Seated Lo Rows 8 @ 150
Seated Lo Rows on Xover machine 12 @ 210
Seated Lo Rows on Xover machine 12 @ 210
Seated Lo Rows on Xover machine 12 @ 210
Face Pulls 10 @ 70
Face Pulls 12 @ 70
Face Pulls 10 @ 80
Face Pulls 10 @ 80
Face Pulls 10 @ 80
Dumbbell Shrugs 12 @ 100s
Dumbbell Shrugs 12 @ 100s
Dumbbell Shrugs 12 @ 100s
Straight Bar Curls 20 @ 45
Straight Bar Curls 8 @ 65
Straight Bar Curls 7 @ 65
Straight Bar Curls 6 @ 65
Hammer Dumbbell Curl 10 @ 20s
Hammer Dumbbell Curl 8 @ 25s
Hammer Dumbbell Curl 6 @ 30s
Hammer Dumbbell Curl 7 @ 25s

[Troy]

Date: 5 5 2008
Start Time: 6 52 AM
End Time: 7 35 AM
Monday - Chest/Triceps/Front Delts
Warmup Eliptical 10min
Exercise Reps Weight
Full Scap Pushups 30 @ 45o
Full Scap Pushups 15 @ Flat
Full Scap Pushups 15 @ Flat
Full Scap Pushups 10 @ Ball
Full Scap Pushups 10 @ Ball
WU Incl Dbl Press +1 10 @ 80s
Incl Dbl Press +1 8 @ 90s
Incl Dbl Press +1 7 @ 90s
Incl Dbl Press +1 7 @ 90s
Incl Dbl Press +1 6 @ 80s
Freemotion Cable Crossover 10 @ 50
Freemotion Cable Crossover 10 @ 50
Freemotion Cable Crossover 10 @ 50
Freemotion Cable Crossover 10 @ 50
Lying Dumbbell Ext 15 @ 20s
Lying Dumbbell Ext 12 @ 30s
Lying Dumbbell Ext 9 @ 35s
Lying Dumbbell Ext 5 @ 40s

[Troy]

Date: 5 6 2008
Start Time: 6 30 AM
End Time: 7 20 AM
Tuesday - Legs
Warmup Eliptical 10min
Exercise Reps Weight
Squats 15 @ 135
Squats 10 @ 185
Squats 10 @ 205
Squats 10 @ 225
Squats 10 @ 205
Lying Leg Press 10 @ 450
Lying Leg Press 8 @ 540
Lying Leg Press 6 @ 630
Lying Leg Press 5 @ 720 Kinda proud of myself
Lying Single Leg Press 8/8 @ 360
Front Lunges 12 @ 50s
Front Lunges 12 @ 50s
Front Lunges 12 @ 50s
Back Lunges 12 @ 50s
Back Lunges 12 @ 50s
Back Lunges 12 @ 50s

At my gym they have a 1000 lb Club if you can combine two lifts for over a 1000 lbs you get a shirt. Exercise choices are dead lift, squat, leg press, and bench. Leg press is the obvious choice to take a big bite out of the 1k. They have some 125lb dumbbells so I'm going to see if they let me bench those for a total of 250 and then leg press 750 to get a shirt. Not impressive but something to do, why not...

[Troy]

Date: 5 8 2008
Start Time: 7 10 AM
End Time: 8 00 AM
Friday - Lats/Rear Delts
Warmup 10min
Exercise Reps Weight
Assisted Pullups 20 @ 120
Pullups 7 @ -
Pullups 7 @ -
Pullups 7 @ -
Pullups 7 @ -
Pullups 5 @ -
Smith Body Weight Lo Rows 7 @ -
Smith Body Weight Lo Rows 7 @ -
Machine Seated Lo Rows 10 @ 150
Machine Seated Lo Rows 10 @ 150
Cable Xover Seated Lo Rows 12 @ 210
Cable Xover Seated Lo Rows 12 @ 210

[Troy]

Date: 5 12 2008
Start Time: 7 30 AM
End Time: 8 30 AM
Monday - Chest/Triceps/Front Delts/Calves/Biceps
Warmup Eliptical 10min
Exercise Reps Weight
Full Scap Pushups 30 @ 45o
Full Scap Pushups 15 @ -15o
Full Scap Pushups 15 @ -15o
Full Scap Pushups 15 @ -15o
Full Scap Pushups 15 @ -15o
WU Incl Dbl Press +1 10 @ 80s
Incl Dbl Press +1 8 @ 90s
Incl Dbl Press +1 3 @ 100s
Flat Dbl Press 6 @ 90s
Flat Dbl Press 5 @ 90s
Freemotion Cable Crossover 12 @ 30
Freemotion Cable Crossover 10 @ 60
Freemotion Cable Crossover 10 @ 60
Freemotion Cable Crossover 6 @ 70
Lying Dumbbell Ext 10 @ 35s
Lying Dumbbell Ext 8 @ 35s
Lying Dumbbell Ext 8 @ 35s
Lying Dumbbell Ext 6 @ 35s
Straight Bar Curls 45 @ 16
Straight Bar Curls 65 @ 10
Straight Bar Curls 65 @ 10
Straight Bar Curls 65 @ 8
Smith Seated Calf Raise 20 @ 90
Smith Seated Calf Raise 20 @ 90
Smith Seated Single Calf Raise 12/12 @ 90
Smith Seated Single Calf Raise 12/12 @ 90
Smith Seated Single Calf Raise 15/15 @ 90
Straight Leg Sled Calf Press 12 @ 180
Straight Leg Sled Calf Press 12 @ 180
Straight Single Leg Sled Calf Press 12/12 @ 180
Straight Single Leg Sled Calf Press 12/12 @ 180
Straight Single Leg Sled Calf Press 12/12 @ 180

[Troy]

I plan on updating my log today, but just some quick notes. Since my shoulder had been giving me problems my pressing strength has gone way down. I believe my reasons are that I backed off severely on heavy pressing and changed my form a bit. I also eliminated certain exercises that may be prone to cause problems later in life. Its hard to tell though, I do pushups before my pressing exercises and that usually takes some energy out of me. 5 sets of 5 with the 80s on a slight incline isn't where I use to be. I also revisited dips and was barely able to rep out 5 sets of 10-12 reps... but I got an amazing pump in my chest, best I've had in a long time.

I've been pretty stressed lately, getting the waterpark ready for summer has been keeping at work for long hours so my sleep has suffered some.

My low back has been giving me consistent minor pain throughout the week that doesn't seem to heal and my knees are the same ever since I started squatting. I'm not sure if I will continue to do load bearing squats or not... we'll see. Other than that, my workouts have been shorter but intense and I hope to get my schedule straightened out soon enough so I can focus more on training and get some longer workouts in.

[Spine]

It's great that you're aware of stresses on your mind and body. People ignore those things at their own peril.

I also have trouble sleeping sometimes. But I found a good tip in <i>The Thrive Diet</i> that I've been using the last few nights, to good effect. It's pretty simple: spend the last half hour or so before bed in dim light or darkness, to give the brain time to start producing melatonin. Do some deep breathing, listen to calming music, just chill. I find it's a lot easier to sleep after that than when I go right from the computer to bed.

[Troy]

I suppose battling in a couple races of Mario Kart Wii isn't winding down, good tip Spine. Thanks

[rdandrew]

Hey Troy,

Do you ever incorporate dynamic warm-ups?

They can help to prevent injuries.

Just a thought...

[robert]

Hey my man,

How are you? I hope to see you this summer in WI! I'm working on making a trip out there....not "for sure" but working on it for sometime in early August.

All the best!

Train Hard Eat Plenty!

[Troy]

Back in action...

Date: 9 15 2008
Start Time: 9 00 AM
End Time: 9 40 AM
Monday - Chest/Front Delts/Biceps
Warmup Treadmill 10min
Exercise Reps Weight
Full Scap Pushups 20 @ 45o
Full Scap Pushups 15 @ -15o
Incl Dbl Press +2 12 @ 50s
Incl Dbl Press +2 12 @ 50s
Incl Dbl Press +2 12 @ 50s
Full Scap Pushups 10 @ -15o
Full Scap Pushups 10 @ -15o
Full Scap Pushups 10 @ -15o
Straight Bar Curls 15 @ 45
Straight Bar Curls 15 @ 45
Straight Bar Curls 12 @ 45

[robert]

Yay!

Back in action and making it happen!

Nice!

Have fun man. I look forward to following your progress.

[xphilx]

Back in action...

Date: 9 15 2008
Start Time: 9 00 AM
End Time: 9 40 AM
Monday - Chest/Front Delts/Biceps
Warmup Treadmill 10min
Exercise Reps Weight
Full Scap Pushups 20 @ 45o
Full Scap Pushups 15 @ -15o
Incl Dbl Press +2 12 @ 50s
Incl Dbl Press +2 12 @ 50s
Incl Dbl Press +2 12 @ 50s
Full Scap Pushups 10 @ -15o
Full Scap Pushups 10 @ -15o
Full Scap Pushups 10 @ -15o
Straight Bar Curls 45 @ 15
Straight Bar Curls 45 @ 15
Straight Bar Curls 45 @ 12

45 reps @ biceps curls? why that much?

[Troy]

45 reps @ biceps curls? why that much?

Yikes Adjusted my post 12-15 reps at 45lbs. Good catch.