FormicaLinoleum Posted February 20, 2006 Author Share Posted February 20, 2006 Yesterday was my last single set workout (for now). Next workout I'll start doing warm-up and then 3x5 working sets. Squat: 135# x6Calf Press: 410# x 15BB Bench Press: 75# x10Barbell Shoulder Press: 55# x7Cable Row: 100# x9Lat Pulldown 95# x9 I haven't been doing much in the way of cardio. I am going to try to take advantage of the classes at the gym, which are no extra cost. I am going to try to make it to a cardio kickboxing class this evening. And on Wednesdays there's a power core class that I'll try out. Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted February 22, 2006 Author Share Posted February 22, 2006 New routine started today! I guess it's a 4x5--one warm-up set and three working ones. Deadlift: 45# x10, 110# x5/5/5Calf Press: (forgot warm up), 410# x5/5/5Chest Dips: -70# x6, -30# x2/1 *Upright Barbell Row: 30# x6, 50# x5/5/5Barbell Bent-Over Row: 55# x8, 100# x5/4/4Narrow-Grip Chinup: -80# x6, -50# x2/3/4 * For some reason today, the dips just killed my left shoulder, so I did just a couple. I took pictures of my back yesterday and I saw that I have better development on my right shoulder than my left. Today when I had the pain during dips I realized that I am probably favoring my right shoulder because my left one hurts. It seems this is a chronic pain/injury, so I don't know what to do about it. I like this routine. I get more total reps in at the same weight. I felt pretty wiped out by the end. Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted February 23, 2006 Author Share Posted February 23, 2006 Phew! I just got back from this core class. 45 min of core exercises and 30 min of stretching. I'm pooped! Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted February 25, 2006 Author Share Posted February 25, 2006 Today I went to the gym to try out a cardio kickboxing class, but found it was canceled. Oh well. I'm just glad it's only a 3 min walk to get there. Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted February 26, 2006 Author Share Posted February 26, 2006 Went to the gym today. (All weights are in pounds.) Squats: 75 x6, 135 x5/5/5Calf Press: 130 x9, 410 x5/5/5Incline Dumbell Press (weight per dumbell): 12 x8, 30 x5/5/fRear Delt Row: 45 x6, 70 x5/3/4One-Arm Dumbell Row: 25 x6, 55 x5/5/5Wide-Grip Pullup: -100 x6, -70 x3/2/2 Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted March 1, 2006 Author Share Posted March 1, 2006 Today's trip to the gym. (All weight in pounds.) Squat: 75 x6, 140 x2/3/2Calf Press: 190 x8, 410 x5/5/5Barbell Bench Press: 45 x6, 75 x5/5/5Barbell Shoulder Press: 40 x5, 55 x5/3/2 I was supposed to do cable row and lat pulldown as well, but I had to go pick up my girlfriend from work and had run out of time. Link to comment Share on other sites More sharing options...
SeaSiren Posted March 1, 2006 Share Posted March 1, 2006 That's some impressive weight! Keep up the good work. Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted March 3, 2006 Author Share Posted March 3, 2006 Another day at the gym. (All weights in pounds.) Deadlift: 65 x10, 115 x5/5/5Calf Press: 190 x8, 410 x5/5/5Dips: -70 x5, -30 x3/4/2Upright Barbell Row: 30 x6, 60 x3/2/3Barbell Bent-Over Row: 55 x8, 100 x5/5/5Narrow-Grip Chinup: -80 x5, -50 x3/3/3 I was actually supposed to be doing 55 on the upright row, but I got mixed up and did 60 instead. It was hard, so I'm glad I get to go back to 55. Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted March 8, 2006 Author Share Posted March 8, 2006 I have had a cold (after saying that I hardly ever get sick). I didn't go to the gym on Sunday because of it, but I was feeling okay enough to go last night. Squats: 75 x6, 140 x2/2/1Calf Press: 130 x9, 410 x5/5/5Incline Dumbell Press (weight per dumbell): 15 x7, 30 x5/5/5Rear Delt Row: 45 x6, 70 x4/4/2One-Arm Dumbell Row: 25 x6, 55 x5/5/5Wide-Grip Pullup: -100 x6, -70 x5/3/4 Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted March 15, 2006 Author Share Posted March 15, 2006 Last night's workout (all weights in pounds): Squat: 75 x6, 140 x3/3/1Calf Press: 190 x10, 410 x5/5/5Barbell Bench Press: 45 x7, 80 x4/2/5Barbell Shoulder Press: 30 x5, 55 x5/3/3Cable Row: 50 x7, 100 x5/5/5Lat Pulldown: 45 x7, 95 x5/5/5 Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted March 18, 2006 Author Share Posted March 18, 2006 This is my workout from Thursday night, which I am just getting around to posting. All weight in pounds Deadlift: 65 x7, 120 x5/5/5Calf Press: 210 x8, 170 (one leg at a time) x5/5/5Chest Dips: -70 x5, -30 x3/3/2Upright Barbell Row: 30 x6, 55 x3/4/3Barbell Bent-Over Row: 55 x8, 105# x4/4/4Narrow-Grip Chinup: -80 x5, -50 x3/4/3 Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted March 24, 2006 Author Share Posted March 24, 2006 I have two workouts to post today. The first is from Tuesday evening and the other is from last night (Thursday). Squats: 75 x6, 140 x5/3/1Calf Press (one leg at a time): 90 x9, 170 x5/5/5Incline Dumbell Press (weight per dumbell): 15 x7, 35 x2/1/2Rear Delt Row: 45 x6, 70 x4/4/4One-Arm Dumbell Row: 25 x6, 55 x5/5/5Wide-Grip Pullup: -100 x7, -70 x5/5/5 I have been working on making sure I go nice and low on my squats, and my legs have been a bit sore as a result. They were still sore at my Thurs workout, and I didn't do so well on my squats. Squat: 75 x6, 140 x3/2/2Calf Press (one leg at a time): 90 x9, 170 x5/5/5Barbell Bench Press: 45 x7, 80 x5/5/5Barbell Shoulder Press: 30 x5, 55 x5/5/5Cable Row: 50 x7, 105 x5/3/3Lat Pulldown: 50 x7, 100 x3/3/3 Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted April 5, 2006 Author Share Posted April 5, 2006 Back from London and back to the gym! I missed 4 workouts while away. I walked a whole lot and ate even more. Tonight, the heat was malfunctioning in the gym, and it was incredibly hot! It was like working out in a sauna! Here's what I did, with all weight in pounds. Squats: 75 x6, 140 x3/2/1Calf Press (one leg at a time): 90 x9, 170 x5/5/5Incline Dumbell Press (weight per dumbell): 15 x7, 35 x1/2/2Rear Delt Row: 45 x6, 70 x4/4/4One-Arm Dumbell Row: 25 x6, 55 x5/5/5Wide-Grip Pullup: -100 x5, -60 x2/2/2 Not too impressive. I think I will give myself a few workouts to get back up to speed before I test my 1RMs. Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted April 11, 2006 Author Share Posted April 11, 2006 Here is my workout from Sunday. I was totally knackered when I went in. It was the morning after a gig, which means playing until 1:30 and then breaking down and loading out gear and getting to bed between 3:30 and 4:00. It took all I had to pull myself out of bed at 10:30 to get to the gym. I started out feeling completely energy-less, but when I left the gym I was so glad I had made myself go because I felt much better, much more awake. All weights are in pounds. Squat: 75 x6, 140 x2/3/3Calf Press (one leg at a time): 90 x9, 170 x5/5/5Barbell Bench Press: 45 x7, 85 x1/1/2Barbell Shoulder Press: 30 x6, 60 x2/1/2Cable Row: 50 x7, 105 x5/4/3Lat Pulldown: 50 x7, 100 x3/4/3 Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted April 12, 2006 Author Share Posted April 12, 2006 Workout from tonight. All weight in pounds. Deadlift: 65 x7, 125 x5/5/5Calf Press (one leg at a time): 120 x7, 170 x5/5/5Chest Dips: -70 x5, -30 x3/3/2Upright Barbell Row: 30 x6, 55 x4/3/4Barbell Bent-Over Row: 55 x8, 105 x4/4/4Narrow-Grip Chinup: -80 x5, -50 x4/3/3 I am doing double overhand on the deadlifts as the weight is currently light enough for me to handle that way. I'll keep doing it until I feel my grip is compromising the DL. Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted April 13, 2006 Author Share Posted April 13, 2006 I went for a mtn bike ride tonight. We were riding for nearly and hour and a half. It was a wonderful ride--the temperature was perfect, there was a light breeze, and the light was beautiful. I felt pretty good considering I haven't ridden regularly since last fall. Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted April 17, 2006 Author Share Posted April 17, 2006 Here is my workout from Thursday, 14 April. All weight in pounds. Squats: 75 x6, 140 x5/4/3Calf Press (one leg at a time): 120 x7, 180 x5/5/5Incline Dumbell Press (weight per dumbell): 15 x7, 35 x2/2/3Rear Delt Row: 45 x7, 70 x5/5/4One-Arm Dumbell Row: 25 x7, 55 x5/5/5Wide-Grip Pullup: -100 x5, -60 x3/2/3 I went to NY, to my parents', over the weekend, so I missed my Sun workout. Tonight is a mountain bike ride then gym again tomorrow. Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted April 17, 2006 Author Share Posted April 17, 2006 Just got back from tonight's mountain bike ride. This one was just over an hour. We bike at two parks regularly. One is easier than the other. Last time we rode the easier one, tonight the more challenging one. When I haven't ridden the tougher one in a while, I forget the difference between the two. But the tougher one is also more fun. Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted April 19, 2006 Author Share Posted April 19, 2006 Gym last night. All weight in pounds. Squat: 75 x6, 140 x5/5/5Calf Press (one leg at a time): 130 x7, 190 x5/5/5Barbell Bench Press: 45 x7, 85 x2/2/2Barbell Shoulder Press: 30 x6, 60 x2/2/2Cable Row: 50 x7, 105 x5/4/5Lat Pulldown: 50 x7, 100 x4/4/4 Today I am leaving for a conference in Ocean City for a couple of days, so I will miss my Thurs workout. I am taking my road bike, though, and hope to ride tonight and tomorrow night. Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted April 21, 2006 Author Share Posted April 21, 2006 I took my bike to OC with me, but got in only one ride. Thursday night I rode for an hour and a half after the conference was over for the day. I had planned on riding around all afternoon today, as the conference ended at noon, but it was much colder than I had anticipated (I had only shorts and short-sleeved jersey which was no where near enough clothing) and then rain rolled in. Oh well, at least I got that one ride in. I lost my computer (I had one on my road bike and one on my mtn bike and I lost both--grrr) so I don't know any stats on my ride like how many miles it was. Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted April 25, 2006 Author Share Posted April 25, 2006 Sunday (all wgt in lbs):Deadlift: 65 x7, 130 x5/5/5Calf Press (one leg at a time): 130 x7, 190 x5/5/5Chest Dips: -70 x5, -30 x3/2/3Upright Barbell Row: 30 x6, 55 x4/5Barbell Bent-Over Row: 55 x7, 105 x5/4/4Narrow-Grip Chinup: -80 x5, -50 x3/3/3 I am going to drop upright barbell row. I hurts to do them. I'm not sure what I'll replace them with. Perhaps more overhead/military presses. Maybe with dumbells. Monday:Mountain bike ride, about an hour and half. I am so out of biking shape. I am truly wiped at the end of my rides. But it feels good. And the park we rode at last night is so pretty. It's around a huge lake and last night the sun was starting to go down and there was all this orange light over the lake. It's hard to take in the scenery without riding into a tree, though! Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted April 27, 2006 Author Share Posted April 27, 2006 Tuesday at the gym (all weight in pounds): Squats: 75 x5, 115 x3, 145 x2/4Calf Press (one leg at a time): 130 x7, 190 x5/5/5Incline Dumbell Press (weight per dumbell): 15 x7, 35 x4/3/3Rear Delt Row: 45 x7, 70 x5/5/5One-Arm Dumbell Row: 25 x7, 55 x5/5/5Wide-Grip Pullup: -100 x5, -60 x2/2/2 I am doing something slightly different with squats because I really want to work on getting properly low. So the first two sets, I go all the way to proper parallel. On the last two heavy sets I go as low as I can, but it's not at low as for the first two. With time I hope they will all be to proper parallel. Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted April 28, 2006 Author Share Posted April 28, 2006 Thursday night's trip to the gym (all wgt in lbs): Squat: 75 x6, 115 x5, 145 x4/5Standing Calf Raise: 45 x7, 70 x5/5/7Barbell Bench Press: 45 x7, 85 x3/3/2Barbell Shoulder Press: 30 x6, 60 x3/3/3Cable Row: 50 x7, 105 x5/5/5Lat Pulldown: 50 x7, 100 x5/3/5 I figured out a way to do standing calf raises so I don't have to use the leg press machine any more. There's a weight belt, so I just used that to attach weight to myself and I did the standing calf raises on a wood block. Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted May 2, 2006 Author Share Posted May 2, 2006 Sunday (all wgt in lbs):Deadlift: 65 x7, 135 x5/5/5Calf Raise: 40 x8, 80 x8/8/8Chest Dips: -70 x5, -30 x2/5/4Hang Cleans: 45 x5, 55 x5/5/5Barbell Bent-Over Row: 55 x7, 105 x5/5/5Narrow-Grip Chinup: -80 x5, -50 x2/3/3 Monday:Mountain bike ride, about an hour and half. Conditions were quite nice and we had a pretty fast ride (relatively speaking, for the beginning of the season). Katrina and I are going to try to start going for road rides on Saturdays. Link to comment Share on other sites More sharing options...
FormicaLinoleum Posted May 4, 2006 Author Share Posted May 4, 2006 Tuesday at the gym (all weight in pounds):Squats: 75 x5, 120 x5, 145 x5/5Calf Press (one leg at a time): 45 x8, 90 x8/8/8Incline Dumbell Press (weight per dumbell): 15 x7, 35 x5/3/4Rear Delt Row: 45 x7, 75 x4/3/4One-Arm Dumbell Row: 25 x7, 55 x5/5/5Wide-Grip Pullup: -100 x5, -60 x2/2/3 Wednesday:Mountain bike ride, again about an hour and a half long. This was at the more challenging park and was loads of fun. I had a good spill. I was approaching an unfamiliar stream crossing. I saw where the path led but thought I would drop in to the stream a little earlier because the path was muddy looking. Bad idea. The stream and the mud at the bottom were deeper than I thought, and when my front wheel landing it sunk in and stopped moving. I went right over the handlebars and landing in the stream. I didn't hurt myself much (just a couple of bruises) but I was sopping wet for the rest of the ride. Luckily, it was warm! Link to comment Share on other sites More sharing options...
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