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Date: 4 10 2008

Start Time: 7 52 AM

End Time: 8 30 AM

Wednesday - Legs

Warmup Eliptical 10min

Exercise Reps Weight

Seated Leg Press 20 @ 190

Seated Single Leg Press 10/10 @ 210

Seated Single Leg Press 10/10 @ 220

Seated Single Leg Press 8/8 @ 230

Seated Single Leg Press 7/7 @ 240

Dead Lifts 12 @ 80

Dead Lifts 10 @ 100

Dead Lifts 10 @ 120

Dead Lifts 10 @ 120

Lunges 16 @ 50s

Lunges 16 @ 50s

Lunges 16 @ 25s

Lunges 16 @ 30s

 

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Date: 4 11 2008

Start Time: 6 36 AM

End Time: 7 30 AM

Friday - Chest/Triceps/Shoulders

Warmup Eliptical 10min

Exercise Reps Weight

Full Scap Pushups 25 @ 45o

Full Scap Pushups 15 @ 10o

Full Scap Pushups 15 @ Flat

Full Scap Pushups 10 @ -10o

Full Scap Pushups 10 @ -20o

WU Incl Dbl Press +1 10 @ 50s

Incl Dbl Press +1 10 @ 55s

Incl Dbl Press +1 10 @ 60s

Incl Dbl Press +1 10 @ 65s

Cable Crossover 10 @ 30

Cable Crossover 10 @ 40

Cable Crossover 10 @ 40

Cable Crossover 8 @ 50

Tricep Dumbbell Press 12/12 @ 30s

Tricep Dumbbell Press 7/7 @ 40s

Tricep Dumbbell Press 6/6 @ 40s

Tricep Dumbbell Press 5/5 @ 40s

Db Ovrhd Extntns 10 @ 60s

Db Ovrhd Extntns 7 @ 65s

Db Ovrhd Extntns 5 @ 70s

Db Ovrhd Extntns 6 @ 70s

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Date: 4 13 2008

Start Time: 7 00 AM

End Time: 7 26 AM

Sun. Calves/Core

Warmup Treadmill 10min

Exercise Reps Weight

Seated Calf Raise 20 @ 45

Seated Calf Raise 12/12 @ 45

Seated Calf Raise 10/10 @ 55

Seated Calf Raise 10/10 @ 55

Seated Calf Raise 10/10 @ 55

Seated Toe Press (Straight leg) 12/12 @ 90

Seated Toe Press (Straight leg) 10/10 @ 100

Seated Toe Press (Straight leg) 10/10 @ 110

Seated Toe Press (Straight leg) 8/8 @ 120

Standing 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 @ -

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Date: 4 14 2008

Start Time: 6 33 AM

End Time: 7 36 AM

Monday - Back/Biceps

Warmup Eliptical 10min

Exercise Reps Weight

Assisted Pullups 20 @ 190+6

Pullups 6 @ -

Pullups 6 @ -

Pullups 6 @ -

Pullups 6 @ -

Pullups 5 @ -

Seated Lo Rows 12 @ 90

Seated Lo Rows 7 @ 120

Seated Lo Rows 5 @ 140

Seated Lo Rows 5 @ 140

Seated Lo Rows 5 @ 140

Seated Lo Rows 10 @ 140

Face Pulls 12 @ 30

Face Pulls 12 @ 40

Face Pulls 12 @ 50

Face Pulls 10 @ 60

Face Pulls 8 @ 70

Dumbbell Shrugs 12 @ 80

Dumbbell Shrugs 12 @ 80

Dumbbell Shrugs 12 @ 80

Straight Bar Curls 20 @ 50

Straight Bar Curls 6 @ 80

Straight Bar Curls 6 @ 80

Straight Bar Curls 6 @ 80

Hammer Dumbbell Curl 16 @ 15s

Hammer Dumbbell Curl 10 @ 20s

Hammer Dumbbell Curl 7 @ 25s

Hammer Dumbbell Curl 7 @ 25s

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Date: 4 20 2008

Start Time: 8 46 AM

End Time: 9 30 AM

Sunday - Legs

Warmup Eliptical 10min

Exercise Reps Weight

Seated Leg Press 20 @ 190

Seated Single Leg Press 10/10 @ 220

Seated Single Leg Press 8/8 @ 230

Seated Single Leg Press 6/6 @ 240

Seated Single Leg Press 4/4 @ 250

Dead Lifts 10 @ 100

Dead Lifts 8 @ 110

Dead Lifts 8 @ 120

Dead Lifts 8 @ 140

Dead Lifts 6 @ 140

Forward Lunges 18 @ 50s

Forward Lunges 18 @ 50s

Backward Lunges 18 @ 35s

Backward Lunges 18 @ 50s

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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.

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  • 2 weeks later...

Date: 4 21 2008

Start Time: 8 04 AM

End Time: 9 10 AM

Monday - Back/Biceps

Warmup Eliptical 10min

Exercise Reps Weight

Assisted Pullups 25 @ 190+6

Pullups 6 @ -

Pullups 6 @ -

Pullups 6 @ -

Pullups 6 @ -

Pullups 6 @ -

Seated Lo Rows 8 @ 120

Seated Lo Rows 6 @ 130

Seated Lo Rows 6 @ 140

Seated Lo Rows 6 @ 140

Seated Lo Rows 7 @ 120

Face Pulls 12 @ 50

Face Pulls 12 @ 50

Face Pulls 10 @ 60

Face Pulls 10 @ 60

Face Pulls 11 @ 50

Straight Bar Curls 15 @ 50

Straight Bar Curls 10 @ 60

Straight Bar Curls 6 @ 70

Straight Bar Curls 5 @ 70

Hammer Dumbbell Curl 12 @ 15s

Hammer Dumbbell Curl 10 @ 20s

Hammer Dumbbell Curl 8 @ 25s

Hammer Dumbbell Curl 6 @ 30s

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Date: 4 22 2008

Start Time: AM

End Time: AM

Tues. Calves/Core

Warmup 10min

Exercise Reps Weight

Seated Single Calf Raise 20 @ 45

Seated Single Calf Raise 12/12 @ 45

Seated Single Calf Raise 12/12 @ 45

Seated Single Calf Raise 10/10 @ 45

Seated Single Calf Raise 12/12 @ 45

Standing 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 @ -

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Date: 4 25 2008

Start Time: 6 45 AM

End Time: 7 35 AM

Friday - Chest/Triceps/Shoulders

Warmup Eliptical 10min

Exercise Reps Weight

Full Scap Pushups 30 @ 45o

Full Scap Pushups 15 @ 10o

Full Scap Pushups 15 @ Flat

Full Scap Pushups 15 @ -10o

Full Scap Pushups 12 @ -20o

WU Incl Dbl Press +1 8 @ 70s

Incl Dbl Press +1 8 @ 75s

Incl Dbl Press +1 8 @ 80s

Incl Dbl Press +1 5 @ 85s

Cable Crossover 8 @ 45

Cable Crossover 8 @ 45

Cable Crossover 8 @ 45

Cable Crossover 8 @ 45

Lying Dumbbell Ext 20 @ 15s

Lying Dumbbell Ext 15 @ 20s

Lying Dumbbell Ext 12 @ 25s

Lying Dumbbell Ext 6 @ 35s

Db Ovrhd Extntns 8/8 @ 25s

Db Ovrhd Extntns 8/8 @ 25s

Db Ovrhd Extntns 8/8 @ 25s

Db Ovrhd Extntns 8/8 @ 25s

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Date: 4 28 2008

Start Time: 7 30 AM

End Time: 8 30 AM

Monday - Back/Biceps

Warmup Eliptical 10min

Exercise Reps Weight

Assisted Pullups 6 @ -

Pullups 6 @ -

Pullups 6 @ -

Pullups 6 @ -

Pullups 6 @ -

Pullups 5 @ -

Seated Lo Rows 20 @ 90

Seated Lo Rows 10 @ 130

Seated Lo Rows 10 @ 130

Seated Lo Rows 8 @ 150

Seated Lo Rows 8 @ 150

Face Pulls 12 @ 50

Face Pulls 12 @ 60

Face Pulls 12 @ 70

Face Pulls 10 @ 80

Face Pulls 10 @ 90

Dumbbell Shrugs 15 @ 90s

Dumbbell Shrugs 6 @ 125s

Dumbbell Shrugs 12 @ 100s

Straight Bar Curls 15 @ 45

Straight Bar Curls 12 @ 60

Straight Bar Curls 8 @ 65

Straight Bar Curls 8 @ 65

Hammer Dumbbell Curl 8 @ 25s

Hammer Dumbbell Curl 10 @ 20s

Hammer Dumbbell Curl 6 @ 30s

Hammer Dumbbell Curl 6 @ 30s

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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

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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

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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

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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...

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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

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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

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  • 3 weeks later...

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 by Troy
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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.

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  • 3 weeks later...
  • 2 months later...

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

Edited by Troy
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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?

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