Troy Posted April 21, 2008 Author Share Posted April 21, 2008 Date: 4 10 2008Start Time: 7 52 AMEnd Time: 8 30 AMWednesday - Legs Warmup Eliptical 10minExercise Reps WeightSeated Leg Press 20 @ 190Seated Single Leg Press 10/10 @ 210Seated Single Leg Press 10/10 @ 220Seated Single Leg Press 8/8 @ 230Seated Single Leg Press 7/7 @ 240Dead Lifts 12 @ 80Dead Lifts 10 @ 100Dead Lifts 10 @ 120Dead Lifts 10 @ 120Lunges 16 @ 50sLunges 16 @ 50sLunges 16 @ 25sLunges 16 @ 30s Link to comment Share on other sites More sharing options...
Troy Posted April 21, 2008 Author Share Posted April 21, 2008 Date: 4 11 2008Start Time: 6 36 AMEnd Time: 7 30 AMFriday - Chest/Triceps/Shoulders Warmup Eliptical 10minExercise Reps WeightFull Scap Pushups 25 @ 45oFull Scap Pushups 15 @ 10oFull Scap Pushups 15 @ FlatFull Scap Pushups 10 @ -10oFull Scap Pushups 10 @ -20oWU Incl Dbl Press +1 10 @ 50sIncl Dbl Press +1 10 @ 55sIncl Dbl Press +1 10 @ 60sIncl Dbl Press +1 10 @ 65sCable Crossover 10 @ 30Cable Crossover 10 @ 40Cable Crossover 10 @ 40Cable Crossover 8 @ 50Tricep Dumbbell Press 12/12 @ 30sTricep Dumbbell Press 7/7 @ 40sTricep Dumbbell Press 6/6 @ 40sTricep Dumbbell Press 5/5 @ 40sDb Ovrhd Extntns 10 @ 60sDb Ovrhd Extntns 7 @ 65sDb Ovrhd Extntns 5 @ 70sDb Ovrhd Extntns 6 @ 70s Link to comment Share on other sites More sharing options...
Troy Posted April 21, 2008 Author Share Posted April 21, 2008 Date: 4 13 2008Start Time: 7 00 AMEnd Time: 7 26 AMSun. Calves/Core Warmup Treadmill 10minExercise Reps WeightSeated Calf Raise 20 @ 45Seated Calf Raise 12/12 @ 45Seated Calf Raise 10/10 @ 55Seated Calf Raise 10/10 @ 55Seated Calf Raise 10/10 @ 55Seated Toe Press (Straight leg) 12/12 @ 90Seated Toe Press (Straight leg) 10/10 @ 100Seated Toe Press (Straight leg) 10/10 @ 110Seated Toe Press (Straight leg) 8/8 @ 120Standing Single Leg Calf Raise 12/12 @ -Hip Up 12 @ -Hip Up 12 @ -Hip Up 12 @ -Ball Crunches 12 @ -Ball Crunches 12 @ -Ball Crunches 12 @ -Ball Crunches 12 @ - Link to comment Share on other sites More sharing options...
Troy Posted April 21, 2008 Author Share Posted April 21, 2008 Date: 4 14 2008Start Time: 6 33 AMEnd Time: 7 36 AMMonday - Back/Biceps Warmup Eliptical 10minExercise Reps WeightAssisted Pullups 20 @ 190+6Pullups 6 @ -Pullups 6 @ -Pullups 6 @ -Pullups 6 @ -Pullups 5 @ -Seated Lo Rows 12 @ 90Seated Lo Rows 7 @ 120Seated Lo Rows 5 @ 140Seated Lo Rows 5 @ 140Seated Lo Rows 5 @ 140Seated Lo Rows 10 @ 140Face Pulls 12 @ 30Face Pulls 12 @ 40Face Pulls 12 @ 50Face Pulls 10 @ 60Face Pulls 8 @ 70Dumbbell Shrugs 12 @ 80Dumbbell Shrugs 12 @ 80Dumbbell Shrugs 12 @ 80Straight Bar Curls 20 @ 50Straight Bar Curls 6 @ 80Straight Bar Curls 6 @ 80Straight Bar Curls 6 @ 80Hammer Dumbbell Curl 16 @ 15sHammer Dumbbell Curl 10 @ 20sHammer Dumbbell Curl 7 @ 25sHammer Dumbbell Curl 7 @ 25s Link to comment Share on other sites More sharing options...
Troy Posted April 21, 2008 Author Share Posted April 21, 2008 Date: 4 20 2008Start Time: 8 46 AMEnd Time: 9 30 AMSunday - Legs Warmup Eliptical 10minExercise Reps WeightSeated Leg Press 20 @ 190Seated Single Leg Press 10/10 @ 220Seated Single Leg Press 8/8 @ 230Seated Single Leg Press 6/6 @ 240Seated Single Leg Press 4/4 @ 250Dead Lifts 10 @ 100Dead Lifts 8 @ 110Dead Lifts 8 @ 120Dead Lifts 8 @ 140Dead Lifts 6 @ 140Forward Lunges 18 @ 50sForward Lunges 18 @ 50sBackward Lunges 18 @ 35sBackward Lunges 18 @ 50s Link to comment Share on other sites More sharing options...
Troy Posted April 21, 2008 Author Share Posted April 21, 2008 10 workouts over the past month is pretty weak! It's a little more than half. I'm currently feeling pretty good, shoulder is feeling 90% healthy thanks to that Shoulder Savers article and applying some of the techniques from it. My rib from the shovel incident this past winter is still a little pressure sensitive which is really weird, its been months since that happened. All sickness symptoms have faded away, the weather is really nice here in Wisconsin today, we had people "layin out", outside! Hopefully I can get back on track and stay on track this next month. Updated pictures will be taken next week... not looking forward to that since my training, diet and health have been yo-yo-ing this past few months but we'll see how they turn out. May 1st I change gyms and have access to a squat rack. Keep on keepin on. Link to comment Share on other sites More sharing options...
Troy Posted May 5, 2008 Author Share Posted May 5, 2008 Date: 4 21 2008Start Time: 8 04 AMEnd Time: 9 10 AMMonday - Back/Biceps Warmup Eliptical 10minExercise Reps WeightAssisted Pullups 25 @ 190+6Pullups 6 @ -Pullups 6 @ -Pullups 6 @ -Pullups 6 @ -Pullups 6 @ -Seated Lo Rows 8 @ 120Seated Lo Rows 6 @ 130Seated Lo Rows 6 @ 140Seated Lo Rows 6 @ 140Seated Lo Rows 7 @ 120Face Pulls 12 @ 50Face Pulls 12 @ 50Face Pulls 10 @ 60Face Pulls 10 @ 60Face Pulls 11 @ 50Straight Bar Curls 15 @ 50Straight Bar Curls 10 @ 60Straight Bar Curls 6 @ 70Straight Bar Curls 5 @ 70Hammer Dumbbell Curl 12 @ 15sHammer Dumbbell Curl 10 @ 20sHammer Dumbbell Curl 8 @ 25sHammer Dumbbell Curl 6 @ 30s Link to comment Share on other sites More sharing options...
Troy Posted May 5, 2008 Author Share Posted May 5, 2008 Date: 4 22 2008Start Time: AMEnd Time: AMTues. Calves/Core Warmup 10minExercise Reps WeightSeated Single Calf Raise 20 @ 45Seated Single Calf Raise 12/12 @ 45Seated Single Calf Raise 12/12 @ 45Seated Single Calf Raise 10/10 @ 45Seated Single Calf Raise 12/12 @ 45Standing Single Calf Raise 10/10 @ -Standing Single Calf Raise 10/10 @ -Standing Single Calf Raise 10/10 @ -Standing Single Calf Raise 10/10 @ -Standing Single Calf Raise 10/10 @ -Hyperextensions 10 @ -Hyperextensions 10 @ -Hyperextensions 10 @ -Hyperextensions 10 @ -Hyperextensions 10 @ -Lying Vacuum @ Hip Up 12 @ -Hip Up 12 @ -Hip Up 12 @ -Hip Up 12 @ -Ball Crunches 10 @ -Ball Crunches 10 @ -Ball Crunches 10 @ -Ball Crunches 10 @ - Link to comment Share on other sites More sharing options...
Troy Posted May 5, 2008 Author Share Posted May 5, 2008 Date: 4 25 2008Start Time: 6 45 AMEnd Time: 7 35 AMFriday - Chest/Triceps/Shoulders Warmup Eliptical 10minExercise Reps WeightFull Scap Pushups 30 @ 45oFull Scap Pushups 15 @ 10oFull Scap Pushups 15 @ FlatFull Scap Pushups 15 @ -10oFull Scap Pushups 12 @ -20oWU Incl Dbl Press +1 8 @ 70sIncl Dbl Press +1 8 @ 75sIncl Dbl Press +1 8 @ 80sIncl Dbl Press +1 5 @ 85sCable Crossover 8 @ 45Cable Crossover 8 @ 45Cable Crossover 8 @ 45Cable Crossover 8 @ 45Lying Dumbbell Ext 20 @ 15sLying Dumbbell Ext 15 @ 20sLying Dumbbell Ext 12 @ 25sLying Dumbbell Ext 6 @ 35sDb Ovrhd Extntns 8/8 @ 25sDb Ovrhd Extntns 8/8 @ 25sDb Ovrhd Extntns 8/8 @ 25sDb Ovrhd Extntns 8/8 @ 25s Link to comment Share on other sites More sharing options...
Troy Posted May 5, 2008 Author Share Posted May 5, 2008 Date: 4 28 2008Start Time: 7 30 AMEnd Time: 8 30 AMMonday - Back/Biceps Warmup Eliptical 10minExercise Reps WeightAssisted Pullups 6 @ -Pullups 6 @ -Pullups 6 @ -Pullups 6 @ -Pullups 6 @ -Pullups 5 @ -Seated Lo Rows 20 @ 90Seated Lo Rows 10 @ 130Seated Lo Rows 10 @ 130Seated Lo Rows 8 @ 150Seated Lo Rows 8 @ 150Face Pulls 12 @ 50Face Pulls 12 @ 60Face Pulls 12 @ 70Face Pulls 10 @ 80Face Pulls 10 @ 90Dumbbell Shrugs 15 @ 90sDumbbell Shrugs 6 @ 125sDumbbell Shrugs 12 @ 100sStraight Bar Curls 15 @ 45Straight Bar Curls 12 @ 60Straight Bar Curls 8 @ 65Straight Bar Curls 8 @ 65Hammer Dumbbell Curl 8 @ 25sHammer Dumbbell Curl 10 @ 20sHammer Dumbbell Curl 6 @ 30sHammer Dumbbell Curl 6 @ 30s Link to comment Share on other sites More sharing options...
Troy Posted May 5, 2008 Author Share Posted May 5, 2008 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 2008Start Time: 7 30 AMEnd Time: 8 30 AMWednesday - Legs Warmup Eliptical 10minExercise Reps WeightSquat 12 @ 135Squat 12 @ 155Squat 12 @ 170Squat 10 @ 185Squat 10 @ 205Lying Leg Press 16 @ 180Lying Leg Press 16 @ 270Lying Leg Press 10 @ 450Lying Leg Press 10 @ 450Lying Leg Press 10 @ 540Forward Lunges 12 @ 60sForward Lunges 12 @ 60sForward Lunges 12 @ 60sBack Step Lunges 12 @ 50sBack Step Lunges 12 @ 50sBack Step Lunges 12 @ 50s Link to comment Share on other sites More sharing options...
Troy Posted May 5, 2008 Author Share Posted May 5, 2008 Date: 5 2 2008Start Time: 8 30 AMEnd Time: 9 40 AMFriday - Back/Biceps Warmup Bike 10minExercise Reps WeightPulldowns WU 30 @ 60Pullups 7 @ -Pullups 7 @ -Pullups 7 @ -Pullups 7 @ -Pullups 7 @ -Seated Lo Rows 10 @ 150Seated Lo Rows 8 @ 150Seated Lo Rows 8 @ 150Seated Lo Rows on Xover machine 12 @ 210Seated Lo Rows on Xover machine 12 @ 210Seated Lo Rows on Xover machine 12 @ 210Face Pulls 10 @ 70Face Pulls 12 @ 70Face Pulls 10 @ 80Face Pulls 10 @ 80Face Pulls 10 @ 80Dumbbell Shrugs 12 @ 100sDumbbell Shrugs 12 @ 100sDumbbell Shrugs 12 @ 100sStraight Bar Curls 20 @ 45Straight Bar Curls 8 @ 65Straight Bar Curls 7 @ 65Straight Bar Curls 6 @ 65Hammer Dumbbell Curl 10 @ 20sHammer Dumbbell Curl 8 @ 25sHammer Dumbbell Curl 6 @ 30sHammer Dumbbell Curl 7 @ 25s Link to comment Share on other sites More sharing options...
Troy Posted May 12, 2008 Author Share Posted May 12, 2008 Date: 5 5 2008Start Time: 6 52 AMEnd Time: 7 35 AMMonday - Chest/Triceps/Front Delts Warmup Eliptical 10minExercise Reps WeightFull Scap Pushups 30 @ 45oFull Scap Pushups 15 @ FlatFull Scap Pushups 15 @ FlatFull Scap Pushups 10 @ BallFull Scap Pushups 10 @ BallWU Incl Dbl Press +1 10 @ 80sIncl Dbl Press +1 8 @ 90sIncl Dbl Press +1 7 @ 90sIncl Dbl Press +1 7 @ 90sIncl Dbl Press +1 6 @ 80sFreemotion Cable Crossover 10 @ 50Freemotion Cable Crossover 10 @ 50Freemotion Cable Crossover 10 @ 50Freemotion Cable Crossover 10 @ 50Lying Dumbbell Ext 15 @ 20sLying Dumbbell Ext 12 @ 30sLying Dumbbell Ext 9 @ 35sLying Dumbbell Ext 5 @ 40s Link to comment Share on other sites More sharing options...
Troy Posted May 12, 2008 Author Share Posted May 12, 2008 Date: 5 6 2008Start Time: 6 30 AMEnd Time: 7 20 AMTuesday - Legs Warmup Eliptical 10minExercise Reps WeightSquats 15 @ 135Squats 10 @ 185Squats 10 @ 205Squats 10 @ 225Squats 10 @ 205Lying Leg Press 10 @ 450Lying Leg Press 8 @ 540Lying Leg Press 6 @ 630Lying Leg Press 5 @ 720 Kinda proud of myself Lying Single Leg Press 8/8 @ 360Front Lunges 12 @ 50sFront Lunges 12 @ 50sFront Lunges 12 @ 50sBack Lunges 12 @ 50sBack Lunges 12 @ 50sBack 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... Link to comment Share on other sites More sharing options...
Troy Posted May 13, 2008 Author Share Posted May 13, 2008 Date: 5 8 2008Start Time: 7 10 AMEnd Time: 8 00 AMFriday - Lats/Rear Delts Warmup 10minExercise Reps WeightAssisted Pullups 20 @ 120Pullups 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 @ 150Machine Seated Lo Rows 10 @ 150Cable Xover Seated Lo Rows 12 @ 210Cable Xover Seated Lo Rows 12 @ 210 Link to comment Share on other sites More sharing options...
Troy Posted May 13, 2008 Author Share Posted May 13, 2008 Date: 5 12 2008Start Time: 7 30 AMEnd Time: 8 30 AMMonday - Chest/Triceps/Front Delts/Calves/Biceps Warmup Eliptical 10minExercise Reps WeightFull Scap Pushups 30 @ 45oFull Scap Pushups 15 @ -15oFull Scap Pushups 15 @ -15oFull Scap Pushups 15 @ -15oFull Scap Pushups 15 @ -15oWU Incl Dbl Press +1 10 @ 80sIncl Dbl Press +1 8 @ 90sIncl Dbl Press +1 3 @ 100sFlat Dbl Press 6 @ 90sFlat Dbl Press 5 @ 90sFreemotion Cable Crossover 12 @ 30Freemotion Cable Crossover 10 @ 60Freemotion Cable Crossover 10 @ 60Freemotion Cable Crossover 6 @ 70Lying Dumbbell Ext 10 @ 35sLying Dumbbell Ext 8 @ 35sLying Dumbbell Ext 8 @ 35sLying Dumbbell Ext 6 @ 35sStraight Bar Curls 45 @ 16Straight Bar Curls 65 @ 10Straight Bar Curls 65 @ 10Straight Bar Curls 65 @ 8Smith Seated Calf Raise 20 @ 90Smith Seated Calf Raise 20 @ 90Smith Seated Single Calf Raise 12/12 @ 90Smith Seated Single Calf Raise 12/12 @ 90Smith Seated Single Calf Raise 15/15 @ 90Straight Leg Sled Calf Press 12 @ 180Straight Leg Sled Calf Press 12 @ 180Straight Single Leg Sled Calf Press 12/12 @ 180Straight Single Leg Sled Calf Press 12/12 @ 180Straight Single Leg Sled Calf Press 12/12 @ 180 Link to comment Share on other sites More sharing options...
Troy Posted May 29, 2008 Author Share Posted May 29, 2008 (edited) 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. Edited May 29, 2008 by Troy Link to comment Share on other sites More sharing options...
Spine Posted May 29, 2008 Share Posted May 29, 2008 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 The Thrive Diet 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. Link to comment Share on other sites More sharing options...
Troy Posted May 29, 2008 Author Share Posted May 29, 2008 I suppose battling in a couple races of Mario Kart Wii isn't winding down, good tip Spine. Thanks Link to comment Share on other sites More sharing options...
rdandrew Posted May 30, 2008 Share Posted May 30, 2008 Hey Troy, Do you ever incorporate dynamic warm-ups? They can help to prevent injuries. Just a thought... Link to comment Share on other sites More sharing options...
robert Posted June 16, 2008 Share Posted June 16, 2008 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! Link to comment Share on other sites More sharing options...
Troy Posted September 15, 2008 Author Share Posted September 15, 2008 (edited) Back in action... Date: 9 15 2008Start Time: 9 00 AMEnd Time: 9 40 AMMonday - Chest/Front Delts/Biceps Warmup Treadmill 10minExercise 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 Edited September 16, 2008 by Troy Link to comment Share on other sites More sharing options...
robert Posted September 15, 2008 Share Posted September 15, 2008 Yay! Back in action and making it happen! Nice! Have fun man. I look forward to following your progress. Link to comment Share on other sites More sharing options...
xphilx Posted September 16, 2008 Share Posted September 16, 2008 Back in action... Date: 9 15 2008Start Time: 9 00 AMEnd Time: 9 40 AMMonday - Chest/Front Delts/Biceps Warmup Treadmill 10minExercise 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? Link to comment Share on other sites More sharing options...
Troy Posted September 16, 2008 Author Share Posted September 16, 2008 45 reps @ biceps curls? why that much? Yikes Adjusted my post 12-15 reps at 45lbs. Good catch. Link to comment Share on other sites More sharing options...
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