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How I'm Getting Ripped (or at least trying to)


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7/16/10:

 

ran 0.6mi to the gym

 

3 sets (10 reps each) of:

12lbs concentration curls

12lbs one-armed rows

15lbs tricep extensions

 

3 sets (10 reps each) of:

55lbs lat pulldown machine

35lbs chest press machine

10lbs overhead press

 

100 crunches (some traditional, inverse, and double)

 

11 eight count bodybuilders

 

ran 0.6mi home

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7/18/10:

 

10 reps each of:

12lbs concentration curls

12lbs one-armed rows

15lbs tricep extensions

 

[Then I decided I was going to do shoulders and core instead, so I switched it up.]

 

3 sets (10 reps each) of:

5lbs front raises

5lbs lateral raises

20lbs shrugs (20 reps for this one)

 

3 sets (15 reps each) of:

30 second plank on elbows and toes (just one rep of this one)

side lifts (holding last for 15 seconds)

alternating leg lifts

leg lifts (the kind where you go up, down to 6", apart, together, repeat)

back extensions

 

10 reps each of:

leans (I somehow cannot remember what weight I used, and have no idea what these things are really called)

three-count arm circles

 

10 eight count body builders

 

ran 0.6mi home

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7/19/10:

 

ran 0.6mi to the gym

 

3 sets (10 reps each) of:

15lbs concentration curls

20lbs one-armed rows

20lbs tricep extensions

 

3 sets (10 reps each) of:

10lbs overhead press

35lbs chest press machine

55lbs lat pulldown machine

 

10 eight count bodybuilders

 

ran a little after

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Oh, there's a good chance that's not the real name, now that I think about it. But you like count to eight while doing this: 1) squat down, 2) put your legs out behind you, 3) go down to do a push-up, 4) come back up, 5) put your legs apart, 6) put them back together, 7) pull them back up into a squatting position, and 8 ) stand back up. If you do a bunch at a relatively fast pace, they killlll you!

 

and thanks!!

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7/20/10:

 

ran 0.6mi to the gym

 

3 sets (10 reps each) of:

5lbs front raises

5lbs lateral raises

20lbs shrugs (20 reps for this one)

 

10 reps of 20lbs leans

 

30 second plank on elbows and toes (just one rep of this one)

 

25 reps/secs each of:

in & outs

seated crunchy frogs

seated bicycle

wide leg sit-ups

fifer scissor

hip rock n' raises

pulse ups

roll-up/v-up combos

oblique v-ups

mason twists

 

ran 0.6mi home

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7/21/09:

 

couldn't make it to the gym, but I helped a friend move so there was some heavy lifting in there

 

7/22/09:

 

ran 0.6mi to the gym

 

3 sets (10 reps each) of:

12lbs concentration curls (I forgot I had increased to 15 last time!)

20lbs one-armed rows

20lbs tricep extensions

 

3 sets (10 reps each) of:

(10lbs first set, 15lbs second two) overhead press

40lbs chest press machine

55lbs lat pulldown machine

 

25 reps/secs each of:

(these are slightly out of order because I am new to these ones and was going from memory)

in & outs

seated crunchy frogs

seated bicycle

wide leg sit-ups

fifer scissor

hip rock n' raises

pulse ups

roll-up/v-up combos

oblique v-ups

mason twists

 

15 back extensions on an incline bench thing, then held one for 15 seconds

 

ran 0.6mi home

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Thanks! I actually had started to keep a physical, written log earlier this summer, but then I got a kidney stone (which SUCKED) so I stopped going to the gym for a bit, and never picked the log back up when I went back. So I will definitely have to start that back up again!

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7/23/10:

 

ran 0.6mi to the gym (walked a bit because the humidity was killing me )

 

3 sets (10 reps each) of:

8lbs front raises

5lbs lateral raises

20lbs shrugs

 

1 set (10 reps) of this four-count shoulder thing (out, in, forward, in)

 

3 sets (10 reps each) of:

20lbs seated bench press

15lbs incline bench press

10lbs flat press

 

3 sets (7 reps each) of:

inverted rows

 

3 sets (10 reps each) of:

20lbs leans

arm circles (25sec forwards, 25sec backwards)

 

ran 0.6mi home

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7/24/10:

I had planned to do lots of new things today, but I ended up really pressed for time, so I stuck with the same old.

 

3 sets (10 reps each) of:

12lbs concentration curls

20lbs one-armed rows

20lbs tricep extensions

 

3 sets (10 reps each) of:

40lbs chest press machine (just one set of this because I then realized that I did chest yesterday)

15lbs overhead press

55lbs lat pulldown machine

 

25 reps/secs each of:

in & outs

seated crunchy frogs

seated bicycle

wide leg sit-ups

fifer scissor

hip rock n' raises

pulse ups

roll-up/v-up combos

oblique v-ups

mason twists

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7/25/10:

 

3 sets (10 reps each) of:

8lbs front raises

5lbs lateral raises

20lbs shrugs

 

3 sets of:

7 inverted rows

10 push ups

 

3 sets (10 reps each) of:

15lbs seated bench press

20lbs incline bench press

20lbs flat press

 

3 sets (10 reps each) of:

20lbs leans

arm circles (25sec forwards, 25sec backwards)

 

walked 0.6mi home (had to carry heavy shit with me, so I wasn't about to run in the heat)

 

 

 

7/26/10:

 

ran for 10min on the treadmill (display is broken so i don't know what the distance was)

 

25 reps/secs each of:

in & outs

seated bicycle

seated crunchy frogs

wide leg sit-ups

fifer scissor

hip rock n' raise

pulse up

roll-up/v-up combo

oblique v-up

mason twist

 

20 push-ups

 

then later in the day:

 

3 sets (10 reps each) of:

12lbs concentration curls

20lbs one-armed rows

20lbs tricep extensions

 

3 sets (10 reps each) of:

15lbs overhead press

55lbs lat pulldown machine

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7/27/10:

 

3 sets (10 reps each) of:

8lbs front raises

5lbs lateral raises

20lbs shrugs

 

3 sets of:

7 inverted rows

10 push ups

 

3 sets (10 reps each) of:

15lbs seated bench press

20lbs incline bench press

20lbs flat press

 

3 sets (10 reps each) of:

20lbs leans

arm circles (25sec forwards, 25sec backwards)

 

10 eight-count bodybuilders

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7/30/10:

 

25 reps/secs each of:

in & outs

seated bicycle

seated crunchy frogs

wide leg sit-ups

fifer scissor

hip rock n' raise

pulse up

roll-up/v-up combo

oblique v-up

mason twist

 

3 sets (10 reps each) of:

12lbs concentration curls

20lbs one-armed rows

20lbs tricep extensions

 

called it a day because i had blood taken earlier and was feeling really weak and walked about a mile and a half and went home.

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