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.

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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

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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