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:

...catching up....

as is becoming my habit, here is a catch up post:

home...is wonderful. i miss spending time with my family since i spend so much time away at work, but the time we do have makes me so very happy. i am so very in love with my home life at the moment that sometimes i need to pinch myself and make sure it isn't a dream.

health...is not an issue. i have all my energy back, my hair is coming in CURLY, i have my 3 month check-up in a week or two, and my hormones are starting to come back online (thankfully).

work....is busy! thing are crazy hectic and they keep giving me more to do. i continue to get positive feedback , and the teams keep telling me how well i have integrated into the environment. i recently got things set up so that i can start to work from home a few days a week.....and i will put together a schedule for that with my boss to start once my next quarter at school starts (in october).

school...is frustrating. i am nearing the end of the quarter, and am putting together my final project for the class...so my stress level is up a bit at the moment. 

training...is still fun! i am starting to notice changes all over. my core strength has really increased and i am getting more fit, overall....here are the updated logs:

8.15.2008

3 minute rounds - 30 seconds rest:

3 rounds jumping rope
3 rounds elevated leg medicine ball crunches
2 rounds toe touch crunches
1 round 35lbs db side bends
4 rounds medicine ball slams
1 round leg lifts
5 minutes on the elliptical trainer

8.20.2008

30 minutes "running" on the elliptical trainer

4 minute rounds - 45 seconds rest:
1 round elevated leg medicine ball crunches
1 round leg raises
1 round heavy bag jab-jab-cross-jab

2 minute rounds - 45 seconds rest:
2 rounds heavy bag jab-cross-jab
2 rounds heavy bag 2 left/2 right hooks
1 round medicine ball slams

8.21.2008

100 squats
100 calf raises

8.22.2008 20 minutes "running" on the elliptical trainer 2 minute rounds - 30 seconds rest: 6 rounds heavy bag 1 round leg lifts 1 round crunches 1 round obliques 1 round great salutations 8.25.2008 10 minutes elliptical trainer 4 minutes scorpion tails 4 minutes heavy bag  no power at the gym...got grumpy and left   8.27.2008 23 minutes elliptical trainer 4 minute rounds - 45 seconds rest: 1 round elevated leg crunches 1 round bicycle crunches 2 rounds heavy bag jab-cross-jab 2 rounds heavy bag hooks 1 round heavy bag jab-cross-jab 1 round heavy bag hooks 100 calf raises