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
Saturday, February 28, 2009
Thursday, February 26, 2009
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.
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.
Tuesday, February 24, 2009
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.
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.
Wednesday, February 18, 2009
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
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
Monday, February 16, 2009
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
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:
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:
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