...v3 for the weekend....

saturday:

ran 1 mile with the dogs

sunday:

50 kb side bends (each side)

50 twisting crunches

50 leg raises

25 back extensions

10 neck raises

10 neck side-to-side

30 kb squats

the bitch is back....

i have been training again, and now will start to log my workouts (again).

today was a great little session....full body....i plan to train 3 days a week

circuit training, 3 rounds, no rest between exercises, 30 seconds between rounds

R1:

chinups - 3

pushups - 10

walking lunges - 20

R2:

chinups - 2

pushups - 10

walking lunges - 15

R3:

chinups - 2

pushups - 10

kettlebell squats - 25

V3 - training for 7/15 and 7/17/2009

7/15: 100 body weight squats 34/33/33

7/17:

bench presses:

• 55 lbs x 25
• 55 lbs x 20
• 55 lbs x 15
• 55 lbs x 10
• 55 lbs x 10

bent over barbell rows:

• 55 lbs x 15
  
• 55 lbs x 10
• 55 lbs x 10
• 55 lbs x 10
• 55 lbs x 8
  

V3 - training for 7/13/09

today was cardio...i did the arc trainer at power up 13 minutes on highest incline and 52 resistance... heart rate between 153 and 163 for the duration (warm-up and cool down not included)

V3 training for 7/12/09

bench presses:

• 45 lbs x 12
• 75 lbs x 6
• 75 lbs x 6
• 75 lbs x 6
• 75 lbs x 8

body rows:

• 10
• 9
• 9
• 8
• 8
• 7

hammer curls - triceps kick backs (super sets -15 lbs db each hand)

• 10/10
• 10/10
• 19/10
• 5/5

V3 - training for 7/8/09

circuit training today for legs, no rest:

20 walking lunges
20 standing side leg lifts
20 single leg calf raises (each leg)

repeated for three sets

V3 - training for 7/6/2009

warmed up with 25 push-ups then did kettle bell compound movements (curl, over head press, triceps extension, and a lat resistance, lowering the kb, straight armed back to the start position)...

25 push-ups
5 sets of 20 kettle bell compound movements
50 crunches
50 leg lifts

V3 - training for 7/3/2009

deadlifts:

95 lbs x 10
125 lbs x 7/7/5

went light since i am starting back again...need to get my body used to the movement again

now carb, protein, naproxen and a shower!

V3 - taining for 7/2/2009

today was cardio....2 minute warm-up, 15 minutes with heart rate between 133 and 154 bpm, and then i was done.

V3 - training for 7/1/2009

#1....i have to make myself eat before any workouts...i trained for shit today....and i had to cut it way short....

the workout:

bench press:
45 lbs x 25
65 lbs x 15
65 lbs x 12
65 lbs x 10

one arm rows (each arm):
15 lbs x 25
15 lbs x 25
15 lbs x 15

and that is all she wrote....i will do much better tomorrow. :D

V3 - training for 6/30/2009

today was cardio (so far) and yoga will follow later this evening...

i spent 37 minutes raising and lowering my heart rate from 133 to 154 bpm...and it felt good...cool down was for 3 minutes, and that was that! now, after some food and rest, my man will help me STRETCH...i can't wait for upper body tomorrow!

and, for the record, i woke up at 6:30 AM with my quads hurting...and they have only gotten worse as the day had progressed....i am a very happy; i LOVE (and have really missed) this feeling!

V3...training for 6/29/2009

...today i started back at it full force again...my weeks will look something like this:

day 1: legs
day2: cardio and yoga
day 3: upper body and core
day 4: cardio and yoga
day 5: legs
day 6: cardio and yoga
day 7: rest
day 8: upper body and core
day 9: cardio and yoga
day 10: legs
....and so on....

for today, i did legs:

100 weighted squats -
100 lbs x 10
120 lbs x 10
120 lbs x 10
120 lbs x 10
120 lbs x 10
90 lbs x 15
90 lbs x 15
90 lbs x 10
90 lbs x 10

i had planned on doing leg curls and calf raises as well, but my legs were so taxed by the time i had finished my squats, i was done for the day. it will only get better (and harder) from here!

v3 - training for the day (5/7/09)

squats (freemotion machine)

1. 50lbs x 20 (warm-ups)
2. 50lbs x 3
3. 100lbs x 3
4. 120lbs x 3
5. 140lbs x 3
6. 160lbs x 3
7. 180lbs x 3
8. 200lbs x 3

(needed to stop here as to not push too hard an re-injure my knee that just healed)

leg curl and standing calf raises supersets - no rest in between

1. 90lbs x 5 - 160lbs x 10
2. 90lbs x 5 - 160lbs x 10
3. 90lbs x 5 - 160lbs x 10
4. 90lbs x 4 - 160lbs x 10
5. 90lbs x 4 - 160lbs x 8
   

vini, vidi, vici - training for the day (4/21/09)

Since we determined my "max" numbers over the last few sessions, i started on my new program today (5/3/1), and will be training 4 days a week concentrating on increasing strength.

Bench Press

• 45lbs x 6
• 45lbs x 6
• 65lbs x 5
• 75lbs x 5
• 85lbs x 7 + 3RP

Incline Press

• 45lbs x 10
• 55lbs x 10
• 65lbs x 10
• 65lbs x 10
• 65lbs x 8 + 2RP
• 65lbs x 8

Body Rows

• 3 x 10

One Arm Rows (OAR)

• 18lbs x 20 (r)- 18lbs x 20 (l)
• 18lbs x 20 (r)- 18lbs x 20 (l)

vini, vidi, vici - training for the day (4/18/09)

Overhead Press:

• 45lbs x 10
• 45lbs x 10
• 55lbs x 5
• 65lbs x 5
• 75lbs x 2
• 80lbs max
• 55lbs x 10
• 55lbs x 10
• 55lbs x 10
• 55lbs x 10
• 55lbs x 10

One Arm Rows:

• 18lbs x 25 (r/l)
• 18lbs x 20 (r/l)
• 18lbs x 25 (r/l)

vini, vidi, vici - training for the day (4/17/09)

i injured myself because i am stubborn and drive myself, stupidly, too hard sometimes. today's workout was short due to the injury:

Squats:

• 45lbs x 15
• 95lbs x 7
• 100lbs x 3
  

Deadlifts:

• 135lbs x 10
• 135lbs x 10

Leg Curls:

• 55lbs x 10
• 55lbs x 10

Single Leg Calf Raises:

• 15/15/10 - right
  
• 15/15/10 - left
  

vini, vidi, vici - training for the day (4/14/09)...and then some

today was not one of my best days....i had to get out of bed early after staying up way too late putting together documentation for work, get ready, drive to work in the rain and snow, work all day, run from meeting to meeting, try to get something accomplished around nailing down DR for the test in September, and then provide some value in my one-on-one with my boss....only to be told during my one-on-one that due to budget cutting, they had to end my contract....the nice news is that they don't want to release me, that they think i do a great job, and that i provide value....the sucky part is, there is no choice in the matter...the economy sucks and they HAVE to cut back....so, i now have to hit the job hunting pavement HARD....as i drove home, i let me love know.....and when i got home i was greeted with love, kisses and wags from all....and told that my training was going to change, and it started NOW....so after 20 minutes destressing, i was changed into my workout clothes and hitting the weights (end of rant, on to log).....oh, and the day has gotten progressively better since i got home....i have the best partner anyone could ask for, and the sweetest animals lavishing me with affection.

the log:

Bench Presses

• 45 x 15
• 65 x 5
• 85 x 2
• 100 x 1
• 55 x 10
• 65 x 10
• 70 x 10
• 70x 10
• 70 x 10

One Arm Rows (little or no rest between sets)

• 26 x 10
• 26 x 10
• 26 x 10
• 26 x 10
• 26 x 10

tomorrow, due o the weather, i will be working from home...so i get to sleep in (compared to days i drive in). it is also a rest day, so i will get to spend the entire day with bret. these are the days live for! g'night all....

vini, vidi, vici - training for the day (4/13/09)

today was deadlifts...only deadlifts. i am on the downswing of a migraine, so i kept it simple (and at home):

• 65 x 5
• 95 x 5
• 135 x 5
• 155 x 3
• 165 x 3
• 185 x 1
• 195 x 1
• 205 x 1
  

vini, vidi, vici - training for the day (4/5/09)

Hammer Isolateral Bench Press

1. (warm-up) 77lbs x 10
2. 87lbs x 3
3. 97lbs x 3
4. 107lbs x 3
5. 112lbs x 1
6. 107lbs x 2
7. 97lbs x 4
8. 87lbs x 5
9. 77lbs x 7

Seated Low Rows

1. (w/u) 60lbs x 12
2. 80lbs x 8
3. 90lbs x 5
4. 100lbs x 3
5. 110lbs x 2
6. 90lbs x 6
7. 80lbs x 8

Lat Pulldowns

1. (w/u) 50lbs x 10
2. 70lbs x 10
3. 90lbs x 5
4. 100lbs x 5
5. 110lbs x 3
6. 120lbs x 1

Tomorrow I will do legs... :D

vini, vidi, vici - training for the day (4/1/09)

Bench Presses

1. 65x5
2. 75x3
3. 85x2
4. 95x1
5. 75x5
6. 80x5
7. 85x5
8. 85x5

Overhead Press

1. 45x12
2. 65x5
3. 65x5

One Arm Rows

1. 26x15
2. 26x10
3. 26x8
   

vini, vidi, vici - training for the day (3/29/09)

Hammer Decline Press

1. 56lbs x 10
2. 76lbs x 10
3. 106lbs: 5/5/5/5/5

Hammer Lat Pulldowns

1. 51lbs x 10
2. 101lbs: 5/5/5/5/5

Hammer Rows

1. 78lbs: 5/5/5/5/5

Leg Press

1. 140lbs x 10
2. 230lbs x 5
3. 280lbs: 4/3/3/2/2

Leg Curls

1. 70lbs x 5
2. 90lbs: 5/5/5/5/5

Calf Raises

1. 80lbs x 15
2. 100lbs x 15
3. 140lbs x 10

Hammer Crunches

1. 60lbs: 5/5/5/5/5

Back Extensions

1. 40lbs: 5/5/5/5/5
   

vini, vidi, vici - training for the day (3/21/09)

today, after a long-ish pause due to illness,  started back @ gold's gym. with as hectic as my work week gets, and as tired as is makes me, i will be doing splits on saturday's and sunday's at the gym, and then wednesday's here at home.

1) Leg Presses:

• warm-ups 145 lbs: 5/8
• 230 lbs: 5
• 280 lbs: 3 <---Maxed at 3
• 250 lbs: 5/5/5/5/4

2) Standing Weighted Calf Raises:

• 30 lbs: 20
• 60 lbs: 15
• 80 lbs: 15

3) Leg Curls:

• 30 lbs: 20
• 40 lbs: 25
• 60 lbs: 15
• 80 lbs: 5

4) Hammer Crunches:

• 40 lbs: 15/10/5

tomorrow is upper body. oh! i met bret's strength coach,and he is a really nice guy. he says that he is willing to work with me to help me make the gains i want....we shall see...i need to grow my comfort level there before i can start interacting.

Blogged with the Flock Browser

vini, vidi, vici - training for the day (3/11/09)

1) Walking Lunges: 20/17/15
2) Leg Curls (35): 20/15/15
3) Standing Side Leg Lifts: 25/20/18
3) Scorpion Tails: 30/30/25
4) Bench Presses (75): 11/11/9
5) KB Upper Body Rotations (Supersets curl, overhead press, triceps extensions and straight arm resistance lowering back to the start position (18)): 15/12/12
6) C.o.C. Hand Grips: 15/15/15
7) Single Leg Calf Raises: 25/25/15
8) Crunches: 20/15/15
9) Reverse Crunches: 15/15/15

Blogged with the Flock Browser

vini, vidi, vici - training for the day (3/7/09)

1) Deadlifts:
a)warm-ups: 44lbs x 12 - 85lbs x 12
b)actuals: 170lbs, 5 sets of 5

2) Bench Presses:
a)warm-ups:45lbs x 12 - 65lbs x 5
b)actuals:85lbs, 4 sets of 5

3) Single Leg Calf Raises:
a)actuals:(r)20/15/10/5 - (l)20/15/10/5

4) Chin-ups (partials and negs):
a)actuals: 5 sets of 5

5) DB Hammer Curl:
a)actuals: 2 sets of 15 each arm

6) DB Overhead Triceps Extensions:
a)actuals: 2 sets of 15

vini, vidi, vici - training for the day (3/2/09)

1) 100 walking lunges (50 each leg): 50/50
2) 50 standing side leg lifts: (r)25/25 - (l)25/25
3) 50 scorpion tails: (r)50 - (l)50
4) 50 single leg calf raises: (r)25/25 - (l)25/25
5) 50 pushups (mod): 13/10/10/10/7
6) 50 one arm kb rows: (r)15/15/12/8 - (l)15/15/12/8
7) 50 kb curls: 15/15/15/5
8) 50 kb overhead triceps extension: 25/25
9) 50 captains of crush hand grip: (r)25/25 - (l)25/25

vini, vidi, vici - training for the day (2/28/09)

i have had to switch my training days and times since i will now be driving 3 1/2 - 4 hours a day for work. my boss agreed, however, to let me leave early on monday's and wednesday's, so now i will be training on monday, wednesday and saturday evenings; saturdays will be my heavy days since i will have two days rest before hand...today we started this pattern:

1) deadlifts
- 44 lbs x 8 (warm up set 1)
- 80 lbs x 10 (warm up set 2)
- 25 155 lbs: 8/6/6/5

2) bench press
- 45 lbs x 12
- 65 lbs x 8
- 85 lbs: 5/4/4

3) chin-ups - partials + negatives
- 25: 10/10/5

4) single leg calf raises
-2 sets 25/leg

vini, vidi, vici - training for the day (2/26/09)

today, my trainer decided i was going to start bench pressing (one of my goals is to bench 135lbs 8 times), so the training session went like this:

Bench Press: 45x12/65x12/75x8/80x5/80x6/80x8
DB Overhead Presses: 15/12/10/9/4
Triceps Pressdowns: 25/25
Body Rows: 15/12/13/10
DB Curls: 17/18/15
DB Wrist Curls: (r)25/25 (l)25/25
Body Weight Squats: 25/25
Standing Side Leg Raises: (r)25/25 (l)25/25
Single Leg Calf Raises: (r)25/15/10 (l)25/15/10

now i eat...rest a little...then back to work.

vini, vidi, vici - training for the day (2/24/09)

1. 8 Deadlifts @135 lbs - 8
17 Deadlifts @155lbs - 7/5/5
2. 25 weighted single calf raises (40 lb vest) - 15/10(r) - 15/10(l)
3. 3 sets chin-ups (negs only) - 10/6/5
4. 30 decline pushups - 20/10
20 incline pushups - 15/5
5. 50 hammer curls (15 lbs db) - 15/15/10/10
6. 25 triceps kickbacks (15lbs) - 18/7(r) - 18/7(l)
25 triceps bench dips - 15/10
7. 50 elevated leg crunches - 30/20

I felt STRONG today...i had a bit of a break due to my work schedule over the last week. Other than pooping out a little early due to a lack of calorie intake yesterday, my training felt fantastic! I was so much stronger on my chinup negs, it was quite an energy booster after deadlifting like that.

vini, vidi, vici - training for the day (2/18/09)

the goal of today, as is most wednesdays now, is to keep me actively training while letting my body recover from my HEAVY mondays:

30 decline pushups: 15/10/5
30 overhead presses (15lbs dbs): 15/12/3
30 bodyrows: 13/11/6
30 squats (44 lbs kb): 20/10
30 leg curls (35lbs): 20/10
30 single-leg calf raises: 30r/30l
30 hammer curls: 13/10/7
30 reverse grip triceps pushdowns: 22/8
30 crunches (elevated legs): 30
30 leg raises; 30
30 captains of crush hand grips: 30r/30l

vini, vidi, vici - training for the day (2/16/09)

as of this morning, my weight has increased to 144.4 lbs, but my body fat % has remained the same. i am continuing to build muscle mass without adding fat (though i feel pudgier than when i had finished the v-diet a few weeks ago)...

today's program was a repeat of last monday, and my numbers are improving!!! i will list last weeks sets in parentheses to show the strength gain.

1. 25 Deadlifts @135 lbs - 15/10 (11/7/7)
2. 50 weighted calf raises (40 lb vest) - 50 (40/10)
3. 3 sets chin-ups (negs only) - 9/5/4 (7/3/2) <---arms completely fatigued out
4. 50 pushups (mod) - 25/20/5 (15/15/10/10)
5. 50 triceps pushdowns - 30/15/5 (30/15/5)
6. 50 hammer curls (15 lbs db) - 17/13/15/5 (12/10/10/9/9)
7. 30 db wrist curls (15 lbs) - 30
8. 50 kb side bends (26lbs) - 50 left/50 right
9. 50 crunches
10. 50 leg raises

...consolidating my blogs/journals...

i will be blogging/journaling here from now on, instead of being spread out at 5 different forums...

instead of trying to copy everything over, the link for my previous progress journal is:
http://www.figureathlete.com/readTopic.do?id=2421054

and here is my most recent progress picture: