MontanaVegan Posted January 9, 2007 Author Share Posted January 9, 2007 Monday, Jan 8 I did squats tonight, 50 reps with 65 pounds.The first 18 were front squats.After my wrists got numb I moved the bar to my back and did the last 32. Link to comment Share on other sites More sharing options...
MontanaVegan Posted January 10, 2007 Author Share Posted January 10, 2007 Wednesday, Jan 10 - Push Day I'm starting over on the EAS Bench Press ProgramLast time I failed the 195# reps WarmupDB Press 2x20# x10 repsDB Press 2x40# x10 repsBB Press 135# x5 reps Program175# x6185# x5,5195# x4,2 I failed on the last set this time at 195#Last time I got 2 reps on the first set and didn't even try the second set.This time I got 4 and 2 reps, at least it's an improvement.I'm going to do this workout again on Saturday and get all the reps Link to comment Share on other sites More sharing options...
MontanaVegan Posted January 14, 2007 Author Share Posted January 14, 2007 Sunday, Jan 14 - Push Day Bench Press WarmupDB Press 2x20# x10 repsDB Press 2x40# x10 repsBB Press 135# x5 reps Program175# x6185# x5,5195# x4,1 Another frustrating failure on the bench press.On the last set, I could only get it up once.I think I'm going back to my old ways of just using my arms.I can really feel it in my front delts.So I'm going back to lower weights for a while and re-concentrate on form. Link to comment Share on other sites More sharing options...
MontanaVegan Posted January 17, 2007 Author Share Posted January 17, 2007 Wednesday, Jan 17 - Push Day Back to basics (again)I seem to have lost my form in the bench press.I must not have learned it well enough first time. WarmupDB Bench Press 2x20# x10DB Bench Press 2x40# x10 BB Bench Press 135# x10,10,10DB Overhead Press 2x40# x 10,8,8BB Tricep Extension 70# x6,9,8 Link to comment Share on other sites More sharing options...
MontanaVegan Posted January 28, 2007 Author Share Posted January 28, 2007 Saturday, Jan 27Tonight was the first night of lifting weights at my new gym. 20 minutes walking on the uphill treadmillIncline = 8Speed = 3 mph Bench Press workout95# x10 warmup135# x10 warmup 155# x I can't remember how many sets I did, just until I could only do 3 repsI need to get a small notebook to log my workout. Link to comment Share on other sites More sharing options...
MontanaVegan Posted January 29, 2007 Author Share Posted January 29, 2007 Sunday, Jan 28Warmup on the treadmill.Today was Biceps and Forearms dayI also tried a few of the other machines in the gymMany 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. Link to comment Share on other sites More sharing options...
MontanaVegan Posted February 6, 2007 Author Share Posted February 6, 2007 I haven't been keeping track of my workouts lately, so I'll start againTonight 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. Link to comment Share on other sites More sharing options...
MontanaVegan Posted February 8, 2007 Author Share Posted February 8, 2007 Wednesday, Feb 7I 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 backMy first 5 were front squats, but they really bother my wrists. Link to comment Share on other sites More sharing options...
MontanaVegan Posted May 8, 2007 Author Share Posted May 8, 2007 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 - ChestFlat Barbell Bench PressIncline and Decline Bench Press using iso-lateral machines.*I'm not comfortable doing inclined or declined by myself with a barbell. Tuesday - Legs and AbsFront Squats, I try to go very deep.Calf RaisesAbs Wednesday - Biceps and ForearmsDB Biceps CurlsDB Hammer CurlsForearm Curls - both forward and reverseGripper Work Thursday - Shoulders and TricepsOverhead PressTricep Extensions - Cable or BBUpright RowRear Delt Row Friday - BackDeadliftAssisted Pullups or Lat PulldownsShrugsSeated Rows Saturday and SundayRecovery Days.When there isn't snow on the ground or raining I go for a hike in the mornings. Link to comment Share on other sites More sharing options...
MontanaVegan Posted May 15, 2007 Author Share Posted May 15, 2007 Monday, May 15: Chest Night Flat Bench workout with 175# and 185# Barbell Incline and Decline on IsoLateral machines with 140# and 160# Link to comment Share on other sites More sharing options...
MontanaVegan Posted May 16, 2007 Author Share Posted May 16, 2007 Tuesday, May 16: Squat NightFront squats with 155 pounds until I could only do 3 reps per set.Then a couple sets with 135 pounds. Link to comment Share on other sites More sharing options...
MontanaVegan Posted May 22, 2007 Author Share Posted May 22, 2007 I've been slacking in my Training Journal again. Monday, May 21 Chest30 Minutes on Incline Treadmill Flat Barbell BenchIncline Bench on IsoLateral MachineDecline Bench on IsoLateral Machine Link to comment Share on other sites More sharing options...
MontanaVegan Posted May 28, 2007 Author Share Posted May 28, 2007 Friday May 25 My 4th Deadlift workout.I worked my way up to 245x2 Also did shrugs, pulldowns, rows. Link to comment Share on other sites More sharing options...
MontanaVegan Posted May 30, 2007 Author Share Posted May 30, 2007 Monday, May 28 Bench Press DayGot home late so I only did flat benching, was tired so I went to bed. Tuesday, May 29 Back DayHit the deadlift pretty hard tonight (at least for me) Warmup:6x1356x1555x1754x185 Workout:6x1955x2105x2104x2154x2154x225 Finished with a couple sets of shrugs, rows and pulldowns Link to comment Share on other sites More sharing options...
JW Posted June 10, 2007 Share Posted June 10, 2007 That's great!!!! I'm still scared to go back to the deadlift since my back went out on me.That looked like a solid workout! Link to comment Share on other sites More sharing options...
MontanaVegan Posted June 10, 2007 Author Share Posted June 10, 2007 Thanks JW. 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. Link to comment Share on other sites More sharing options...
MontanaVegan Posted June 19, 2007 Author Share Posted June 19, 2007 Monday, June 1830 minutes on incline treadmillBench workout Link to comment Share on other sites More sharing options...
MontanaVegan Posted June 19, 2007 Author Share Posted June 19, 2007 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. Link to comment Share on other sites More sharing options...
MontanaVegan Posted June 22, 2007 Author Share Posted June 22, 2007 Wednesday - June 20 Squat DayI worked my way up to 185 and got 3 repsDropped back down to 165 and did a few sets. Thursday - June 21 Arm DayWarmup with 30 minutes of inclined treadmillI'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 Link to comment Share on other sites More sharing options...
MontanaVegan Posted June 23, 2007 Author Share Posted June 23, 2007 Friday - June 21 30 minutes on incline treadmill Shoulder and Tricep day Link to comment Share on other sites More sharing options...
MontanaVegan Posted June 25, 2007 Author Share Posted June 25, 2007 Another odd workout day.Carrying old copiers up the stairs from the basement.I'm not sure if I will go to the gym tonight Link to comment Share on other sites More sharing options...
Crystal Posted June 26, 2007 Share Posted June 26, 2007 I worked my way up to 185 and got 3 repsDropped back down to 165 and did a few sets.Wow Montana, you've improved SO much since last I was around . That's awesome! Hope the elbow is good next bicep session Link to comment Share on other sites More sharing options...
MontanaVegan Posted June 26, 2007 Author Share Posted June 26, 2007 Thanks Crystal, nice to see you back here.My elbow has been bothering me for months.I'll just keep using the machines until it's better. Link to comment Share on other sites More sharing options...
bunnylalu Posted June 26, 2007 Share Posted June 26, 2007 Hey Montana,I just noticed your journal and think we have a little in common - I started lifting weights summer 2006 at the age 47. I'm glad to check back here and keep up with your progress Link to comment Share on other sites More sharing options...
MontanaVegan Posted June 27, 2007 Author Share Posted June 27, 2007 Hi bunny, glad you stopped by Tuesday, June 26 Deadlift night.I haven't deadlifted in about a month. Been too lazy I guess.Last workout I got 2 reps of 245Tonight I got a max of 6 reps of 245I did a couple more sets until I could only do 4 reps Also did some shrugs, rows, and pulldowns. Link to comment Share on other sites More sharing options...
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