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Forward Progression
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Posted by: grant
I'm beginning this fitness journal not only for recording my training for the day but also to record my diet and how I feel and look for the day in order to better facilitate progress in building a better me.
Today I'm planning on cardio although this might shift into something different when I enter the gym. Although I find that I'm fairly consistent with my training (I always fit in a workout or two for each body part each week), I'm finding that this isn't consistent enough. I need to work on recording my workouts so that I know where I need work and where I'm making progress. It is my hope that this journal might necessitate this.
Posted by: aggies1ut
I've seen you progress from a lurker to posting mostly in the diet/nutrition and recipe forums. What are you goals and stats? Oh ya, lol, and good luck.
Posted by: grant
Today after work...
50 min. fun run, haven't had a good run in a long time. Weekend carb-load?
Supplemented with 4 oz. Redline about an 1 and 1/2 hrs. before actual workout began.
Followed with a little whey-blueberries.
Low carb tortilla with crab salad
Not sure about tomorrow, going to be 95--might go the gym just so I don't have to be in my hot little apartment, but really need a day off after the weekend and today's bout.
Last stats: Maybe a month or two old---
Height: 5' 10"
Weight: 138--thinking upwards to 140 now
Bodyfat % 3.9--think this has increased to about 5%
Goals:
To increase upper body mass, chest-
Futher define/develop abdominals
Maintain low bodyfat %
Increase/maintain cardio endurance (although I realize this might seem a little counter productive to increasing overall mass)
May have a casein shake later before bed to reduce the crazy catabolism that's going to occur within the next couple of days from all 'dat crazzzy cardio I just did.
Posted by: aggies1ut
Wow, you have an extrodinarily low bf% and low body weight for your height. Have you ever considered bulking? How old are you, if you don't mind me asking?
Posted by: grant
Abs class today, no joke--, Kristin (instructor) showed up instead of the male instructor who usually teaches Tuesday night (which isn't my regular night anyway) but read he was ACSM certified and wanted to ask about his studying, the test, etc.
She had us doing something new (to me) twisty lowering things--argh, wasn't too happy--muscle simply wouldn't function like that so far into the class. Next time...
I really do enjoy the class even though it's a total ass kicker but if it wasn't I probably wouldn't enjoy it as much as I do. 10 min. cooldown on elliptical, another piece of cardio equipment I haven't utilized in quite awhile.
Was markedly hungry today, I knew I was going to be. Differences included lack of healthy fat in breafast and a lowered protein intake. I'm definitely thinking that at least the inclusion of a healthy fat whether it's pb or flax or something is required to encourage satiey throughout the day, otherwise I go crazy.(ier).
Tomorrow (off??) probably not as I know I probably won't be making it to the gym on Thurs. evening, I've always wanted to try and workout in the morning though. Going to have to start soon though with the advent of my graduate studies. Goin out for some celery I think, need to walk about a bit.
Supped with 2 oz. redline with fairly good results today. This was 2 oz. less than yesterday, hope I'm not kept awake for 1/2 the night. Other supps included Endurus Runners Serum and Glucophage XR.
Posted by: grant
Tired and cranky today due to not being able to sleep last night...any guesses as to why??
Today I decided to drag myself to the gym, even though I was tired and really need a day off, (going to be tom. anyway as I have an appt.).
Bis.
Standing bi curl
Standing hammer curl
Concentration curl
Hammersmith Seat Bicep curl--first time with this, enjoyed it.
Sometimes it surprises me how much weight I can throw around, maybe sacrificing form a little bit sometimes is worth it.
Glad I'm trying to accomplish more.
Hope I can sleep tonight. Supplements same as yesterday.
Posted by: grant
Today I will be taking the day off from the gym planning on incredible weekend barrage though as well as Friday evening workout. Think I'm going to buy myself a bottle of wine tonight though...
hard time relaxing of late.
Following a new routine that I found recently in a magazine, (yes I do follow some of those routines in magazines), although I modifiying it slightly to, I would also like to incorporate at least 2 chest days in a weeks worth of workouts as it's really the body part that I want to develop the most, although my abs are a very close second.
Dumbbell bench
Close-grip bench press
Wide-grip bench press
Incline dumbbell press
Dips
Pec-deck/cable flye depending on which machine is available--maybe include low-pulley here instead of straight across the chest
Skull-crushers
Tricep rope pressdown or some variation thereof (
love these btw)
Also decided to lock myself out of my apt this morning, first time in many years, I hope it doesn't end up costing $$$, $$$ I don't have.
Received my ACSM book---
Posted by: grant
Didn't have a the best workout today, was tired even though I supplemented with about 4 oz of Redline beforehand and adqueate carb intake before workout. Lunch was low-carb though, sure this might have had something to do with it. Didn't follow above workout as I didn't bring my sheet, gym busy but managed to hit everything and ended up going pretty heavy on the last couple of sets that I did.
Incline barbell
DB Bench press
Chest press machine
Incline chest press machine
Low pulley
workout ended up being about an hr, cooled down with 5 min. on stationary bike.
Ended up drinking and eating...too much turned into an oatmeal binge session.
Posted by: grant
Today I skipped my abs class and just did a lot of cardio, didn't want to give up a good HR and wasn't feeling all that well anyway.
25. min elliptical
45 min. stairclimber
30 min. bike
Watch said 72% of target HR avg. and I think I maxed @ about 82-85% for a total of 1002 total kcal burned. Not bad for an hr and 40 min.
Fucking oatmeal god I hate drinking, tired now. Chest sore...
Posted by: grant
Today was an OK day, looked great after my cardio workout, everything really came together well diet wise on Saturday. Sunday however, I was in a shitty mood again. Back workout turned out pretty well as I'm posting this the day after and am pretty sore.
Didn't write down what I did or weight but noticed while I was working out that I'm working more toward failure, lifting heavier
Trying to remember what I did...
Wide grip chins 4 sets 6-8 reps turned out pretty good
Close grip pulldown 4 sets 12-6 reps
Wide grip pulldowns
Incline rows
Seated rows
Seated row (machine)
Cooldown on Elliptical 10 min.
Diet ended up sucking last night--what the fuck, I need to eat more during the day so I don't over do it at night
Posted by: grant
OK, today I decided to work legs, workout consisted of two exercises, yes 2!!
EZ bar deads, not sure I like these, form is just too weird for me, strain in lower back, no weight, then 10 lbs but felt the pump after my 4 sets
Lunges, THESE ALWAYS FUCKING KILL ME, but I like them. A little tough on the knees though worked with 30 db through entire 4 sets. Couldn't do anymore. Didn't want to kill myself.
Decided to cooldown with 10 min. run. Felt pretty good.
Asked one of the trainers whose ASCM certified about the certification process and the exam, seems I should take the 3 day CPT course, instead of the 1 day.
Posted by: grant
Off both days--incredibly tired, wouldn't have taken Wed. off but had to go and test drive some cars in the suburbs. Tired, god I want to give up drinking altogether, didn't get home until about 9:00.
Posted by: grant
Abs class went OK, still need to develop those transverse muscles however I beggining to think that it's my lower back that I need to be working on in addition to my abs. Had energy after class so I decided to work shoulders, had a pretty good workout and then 10 min. cooldown. Ate a lot last night (again). Ugh, 3000 cals again.
Abs class
Dumbbell Lateral Raise
Dumbbell Front Raise
Dumbbell Shrug
Dumbbell Rear Lateral Raise
Standing Front Plate Raise
Cooldown 10 min.
Posted by: grant
Sorry sorry sorry, been ridiculously busy at work and at home. Training over the weekend was good, had a good cardio day on Sat., Friday I had a really good chest day. Sun. I did a light bit of arms/back, Monday and Tues. I had off. But back in the saddle today. Not sure what I'm going to devote this workout to but I'm really inclined to do chest. GAINING A LOT OF FAT. Having some real issues with binge eating lately. Not sure what do with myself. Need to really exercise some self control. Balancing out my carb intake throughout the day I'm sure would help. Limiting this mega fiber meals as a substitute for some kind of carb I'm sure will help to.
Posted by: grant
Felt really good to be back in the gym.
Performed mainly chest but also decided to go kinda full body after the last two nights of carb up
Incline barbell bench press 
(even though I hate the stupid barbell)
Dumbbell bench press
Squats OK
Standing barbell bicep curl/Dumbbell hammer curl OK
Seated machine press
Seated machine high pull -- felt really good
I may have incorporated something else here and there but I think for the most part this was the workout. God, I really need to sit down and work something solid out with regard to a workout instead of just eye balling in every single time. I know that I need to change my workout as it has been awhile since I implemented some major change. At the very least I'm thinking about changing my sets and reps to 3 and 10 respecively. However, I have been working heavier which has been great although my back is bothering me a bit these days. Not sure why, think it may be my posture though. Also reworking the diet to incorporate more complex carbohydrate throughout the day so I don't end up going crazy and binging like I have been. I think this might elevate the fat gain issue and also make for some good gains. BALANCE. It would be nice.
The order for the day then is a redesign of the workout plan, to include either a change in sets/reps, and concentrate regime of exercises split between days or develop some sort of full body routine.
Sun: Chest
Mon: OFF
Tue: Triceps/Biceps
Wed: Chest
Thu: Abs
Fri: Shoulders/Legs
Sat: Cardio?/Back
All workouts will have a ten min. cooldown period
3 sets 10 reps 1 min. rest although I've been having a good results with increasing my weight/lower reps and slightly increasing my rest times between sets
Posted by: grant
Back
Wide grip chins 4 sets x bw or Pull down to front 3 x
DB Bent over rows 3 x
Supine row 4 x
Seated wide grip rows
Cable seated row
Chest
Incline bench press or DB incline press
DB bench press
Machine chest press
Dips
Decline db press
Low pulley flye
Pullovers
Triceps
Close grip bench press
Skull Crushers
Tricep cable pressdown
Overhead db extensions (perhaps seated with greater amt of weight)
Biceps
Preacher curls
Hammer curls
Bicep cable curl
Shoulders
Dumbbell lat. raise
Dumbbell front raise
Arnolds or db shoulder presses
Legs
Squats
Lunges
Deads
Posted by: grant
OK Abs class today 
was fairly good although tough. Getting through some of the last sets but still very hard. Showing some improvement.
Abs class
10 min. treadmill cooldown
Diet last night was good, worked out something completely new yesterday which I think might help me to lose some of the recent fat gain and retain some the recent muscle gain.
Today I begin my 3 day ACSM workshop hope it's worth the $$$. 
Posted by: grant
Had today off from gym due cPT training
Posted by: grant
Excellent workout, decided to work back along with shoulders.
Included Free Motion machines, amazing.
Posted by: grant
Another really good workout. Very satisfied today with soreness level today, although I think I may have eaten a bit too much yesterday night after workout. Would've liked to have let it go after sushi but of course I didn't. Damn, learning though.
Chest
Incline Barbell Chest Press
Dumbbell Chest Press
Machine Chest Press
High Pulley Chest Flye
Dips
Cardio
40 min. HIIT
5 min. cool down on treadmill
Damn I love cardio. I wish it wasn't so detrimental to my overall growth. I think the Lipo 6 has been working well satisfied with the results thus far. No headaches like last time.
Had bodyfat measured yesterday by very liberal pinching and experienced cPT, 5.2% @ 146 lbs. Recalculating diet, can't believe I require all those calories and CARBS. It would be nice to get some good growth in though instead of chugging along like I have been. Should probably take tonight off but I think I'll probably be working out due to all the food I did eat yesterday night. It wouldn't have been so bad I guess if I had consumed more earlier in the day. I have this weird habit of indulging once, which I think is fine. But then when I wake up, and yes I do wake up several times, I fix myself the same thing, and then again when I wake up about an hour later. Not good. Not getting enough overall calories from carbs or I think fat.
Upper body is very sore, especially chest and back from Sat. and Sun. Should probably do some low impact cardio tonight to burn off some of that fucking glycogen that's floating around my body. Hopefully reducing protein, diet soda, and water intake will reduce bloating overall.
Posted by: grant
Binged last night--not good. Didn't consume enough during day. Started early though, 650 some odd grams of carbohydrate, plus wine probably didn't help. 
When I do buy the wine usually on a Monday or Tuesday I usually end up bingeing--gee one probably has something to do with other!
Woke up early this morning and:
Cardio:
30 min. steady state on elliptical
5 min. cooldown
Posted by: grant
Worst day of my life??? Quite possibly. Didn't sleep at all last night and dragged myself to work. It was truly awful. Didn't think the day would ever end. Went home and crashed for a couple of hours then woke and made myself some zucchini pancakes, yummy, then went back to bed. Good thing though, made myself some whole wheat honey bread, finally turned out good, must have been the super small loaves I was making before.
ABSOLUTELY NO WORKOUT. MUTHAFUCKA.
Posted by: grant
Woke up early this morning and went to the gym to do some steady state cardio on the elliptical. Not bad for my beginning stint of morning work. Super annoying guy on elliptical again this morning 
. Whatever, they're his joints.
Anyway. Really want to get an i-Pod mini in in order to really get into that workout zone. Find the gym music is all too often super quiet or just plain boring. Maybe next pay period. 
Can't wait for abs class tonight 
Might be doing some shoulder work as well. Possibly arms. Sushi tonight?? I don't know that bread turned out really good last night and I do need to save some $$ for that i-Pod. Also would like to get me VO2 max tested.
As of last weekend:
RHR: 49
Bodyfat: 5.3%
Weight: (in lbs) 146
I have increased both lean tissue as well as overall body fat. I would nice if I could further develop some muscle tissue while increasing my overall calories to build that muscle tissue while making sure that I do at times when this isn't going to lead to fat gain, all the while reducing or keeping the same overall body fat.
Cardio
33 min. steady state elliptical ??
429 calories
45% from fat
HR
Max 167
Avg 142
Posted by: grant
Triceps
Reverse Pushdowns
Dumbbell Tricep Extensions
Seated Dumbbell Tricep Extensions
Biceps
Reverse Curls
Preacher Curls
Hammer Curls
Shoulders
Lateral Raises
Bent-over Lateral Raises
Upright Rows
One-Dumbbell Front Raises
Pec Deck Rear Delt Laterals
Posted by: grant
Got to this gym this morning! Yeaaaaaaaaah.
Focused on the arms, probably could have used a bit more caffeine as I didn't really feel that dynamic about the workout. Irritated that I didn't take my tri workout that I had built yesterday although I did end up hitting most of the exercises that I had planned on.
All sets are 3-4 sets 4-8 reps and with 1-2 sets with 12-14 warm ups reps
Triceps
Dumbbell Triceps Extensions (Worked very heavy with these could barely get the last set up, worked w/partials)
Reverse Pushdowns (I liked these however note keep elbows stationary at sides)
One-Arm Reverse Pushdowns (1 set only)
Tricep Dips Nice burn
Biceps
Barbell Curls
Preacher Curls (Usually utilize the EZ-Bar for these however decided that I would try the free EZ, mistake, was too heavy, form off)
Hammer Curls
Cardio
Ran home from gym
Posted by: grant
Later that day...
Abs went well, although she had us doing these side oblique thingies 
, just couldn't do 'em. The pilates pulls went really well though 
, just keep on getting better and better at those, yea!!!
After abs, I did decide to continue the workout at worked shoulders and upper back
Shoulders
Bent-over Lateral Raises
One-Dumbbell Front Raises
Upright Rows
Machine Shoulder Press
Pec Deck Rear Delt Laterals
Cardio:
Walked home for cooldown
Posted by: grant
Excellent workout, was worried that I wasn't going to make it to the gym today as I had about a million things to do all over the city.
Finally did make and had an excellent chest workout which included some new exercises.
I also ran afterwards and had a fabulous run.
Chest
Incline Dumbbell Press
Barbell Bench Press
Hammer Strength Iso-Lateral Super Incline Press
Lifetime Fitness Chest Press
Cable Crossover
Cardio
51 min.
687 cal.
40% fat
HR
Max 173
Avg 151
Posted by: grant
Today I was incredibly tired, probably in overtraining mode. To top it off my allergies were really bothering me.
Thought I would have a day of cardio but my legs were sore from yesterday's run and I just didn't have the energy I thought I might, so I shifted my workout to a back routine. So irritated with my diet again, seems I just get up and will eat stuff in the middle of the night. Grrr. I hate doing that, I never used to, I don't know where the hell my discipline went, I guess I think I have carte blanche or something when it comes to diet and I don't . I need to front load my caloric intake more and just discipline myself not to over indulge at night, stick to my carefully worked out diet.
Back
Assisted Chin ups
Supine Rows
Bent Rows
One-Arm Dumbbell Rows
Hammer Strength Iso-Lateral Pulldowns
Reverse Pec Deck Flyes
Posted by: grant
Surpised myself today and instead of taking a day off (due to allergies and the need to actually take a day off from the gym) I went to the gym and had a pretty good leg workout. I usually don't work legs as they're probably my best overall body part development wise.
All exercises included 4-5 sets with 15-4 reps
Legs
Hack Squat
Squats
Deadlifts
Seated Machine Hip Adductors
Seat Machine Hip Abductors
DB Lunges
Cardio
10 min. cool down on elliptical
Posted by: * Legion *
Grant, is nobody responding to your journal? Good stuff here! I am going to definately keep up with this. Keep pumping!
Posted by: grant
Cardio
This morning I did cardio although I really need a day off here so I kept it short and sweet, would really like to get to abs class tonight but as I said.
HIIT
20 min.
294 cal.
50% fat
HR
Max 158
Avg 114
5 min. cooldown on treadmill
Feeling pretty shitty otherwise.
Posted by: buildingup
no!
Posted by: grant
DOMS setting in for legs, started earlier this morning, back sore too. The worst always seems to be two days after workout. Surprised my legs aren't a bit more sore today, though it's good that I'm not totally ripping them up like I used to.
Did take this evening off and will probably take tomorrow off. Although I don't want to. Grrr. 
But you grow outside of the gym---blah blah.
Posted by: grant
Today, DOMS definitely set in!!! Hip adductors are especially sore. Decided to go to the gym, even though need a total day off blah blah...
Shoulders
Rotator cuff--Lateral rotations
Upright rows
One-arm Dumbbell Press Really liked these, aka Arnolds, totally will build upon core muscle strength (much needed)
Front Raises--DB
Front Raise--EZ Bar
Bent-over Lateral Raises On second set developed twinge in right shoulder, stopped immediately damn hope this doesn't interfer with Friday's Chest workout
Pec Deck Rear Delt Laterals
Cardio
Walked/Ran to store and walked 1/2 back. Nice weather have to enjoy this while it lasts, can't believe today is the last day of August.
Posted by: grant
OFF TODAY, DON'T WANT TO TALK ABOUT IT.
Posted by: grant
Chest
Flat Bench Press
Incline Dumbbell Press
Iso-Lateral Chest Press
Low Pulley Flye
Pec Deck Flye
Cardio
10 min. cooldown incline treadmill
OK workout...thought I could go even heavier on some of the chest work. Diet bizarre lately, really gain some weight grrr.
Posted by: P-funk
why not post sets and reps at least?
Posted by: grant
Abs
1/2 hour class
Cardio
20 min. steady state elliptical
WATCH STOPPED 1/2 THROUGH WORKOUT
HR steady at about 155 bpm
5 min cooldown on treadmill
Posted by: grant
Quote:
|
Originally Posted by P-funk
why not post sets and reps at least?
|
OK OK...sorry had to post day after and before class this morning, remembered another exercise too. Should start bringing some sort of log to gym to record everything.
Chest
Flat Bench Press Warm up 12 12 10 8 6 4 4
Incline Dumbbell Press 10 8 6 4 4
Iso-Lateral Incline Chest Press 8 8 6 4
Machine Chest Press 10 8 8 6 4
Low Pulley Flye 12 12 10 10 8
Pec Deck Flye 12 10 10 8 6
Cardio
10 min. cooldown incline treadmill
OK workout...thought I could go even heavier on some of the chest work. Diet bizarre lately, really gain some weight grrr
Posted by: grant
Good workout today, on vacation at my parents. Had take advantage of the opportunity to work out at their gym--different machines, more than my gym in the city.
Decided to do a full body routine utlized posterior/anterior rotation training
Workout
Good Mornings First time I've tried these, were fun 14 12 10 8 8
Squats 12 10 8 6 6
T-Bar Row 12 10 8 8 8
Incline Dumbbell Press 10 8 8 6 6
Reverse Grip Bicep Curl 10 10 8 8
Reverse Pushdowns 12 12 10 8 8
Workout wasn't necessarily heavy as I was in a newer environment and trying some new things, including the Good Mornings, which I can feel in my lower back now, which I know is weak anyway. I did feel through the movement though in my hamstrings and gluteus. Reverse grip barbell curl also good, felt aggresive through the forearm as it should. I really felt the trapezius engage during the T-Bar Rows especially in the earlier sets with lighter weight.
Cardio
Ski type machine unfamiliar with 10 min., similiar to elliptical though no arm movement
Posted by: grant
Off Today
Posted by: grant
This morning...short and sweet, no
Cardio
20 min. steady state elliptical
247 cal.
45% Fat
Max 81%
Avg 75%
Tomorrow morning??
Posted by: grant
Had a great workout today, surprisely so considering I felt exhausted afterwork.
Decided on a trapezius/latmissmus dorsi/deltoid concentration for today
Back/Shoulder
Assisted Chin ups 8 6 6 4
Close Grip Lateral Pulldowns 10 8 8 8 8
Straight Arm Lateral Pulldowns Tried these for the first time, enjoyed them though better with a lighter weight 10 8 8 8
Narrow Grip Front Press These will help develop my upper chest as well as the shoulder region 12 10 8 6 6
Rows These felt really good today for some reason, they've always kind of eluded me too but I went heavier than usual and it felt good! 8 8 6 6 :hot:
Pec Deck Rear Laterals Started off a bit too heavy with these and again with that twinge in my right delt--not good, eased up though on the weight and finished three sets of 8
Cardio
Had a REALLY good cooldown on the elliptical and bumped my time to 25 min. Only wish I had worn my HR monitor. 400 cals. you (machine) say??? 
Debating on whether or not I should go tomorrow morning and have a chest workout or do cardio or go to abs tomorrow evening...
Posted by: grant
Good workout, abs class was tough but what's new. Showing some improvement with some of the pilates-type movements which is good, would like to try and wear my hr monitor to class once just to see exactly what I get to during the workout. Concern, lower back twinges during lower abdominal exercises.
After abs decided to head to the weight area and focus on the chest, although abbreviated it felt amazing to lift, went heavy with smaller number of reps.
ABS CLASS
1/2 hour
Chest
Dumbbell bench press 10 8 6 4 4
Incline barbell bench press 10 8 6 3 3
High pulley flye 10 8 8 10 Felt good though decreased weight on the last set to really feel full muscle contraction
Would like to emphasize how tight I felt after workout, happy with quick and to the point chest routine--
Cardio
Went from running to walking after five. 10 mins total cooldown.
This is where things went from great to OK
Started a run incline tread at a pretty good pace but five mins. into the run my anterior tibialis started to spasm on the left and then sure enough on the right, shoes weren't the best for running today and I didn't warm up which would probably explain it.
Would like to do cardio tomorrow morning and have an evening legs day tomorrow evening.
Diet---oh god what did I do last night too much oatmeal, again, need to focus on the carbies during the day--and perhaps healthy fats.
Grrr.
Posted by: grant
Cardio
20 min HIIT
5 min cooldown
293 cals.
50 % Fat
Max 167-86%
Ave 137-70%
Posted by: grant
Feeling kinda tired this evening, decided to take the evening off and try to relax a bit. Stressed lately--work especially hectic 
, good but hectic, starting school next week, ending work next week, personal training exam coming up week after (I think).
Training coming along, probably could've skipped the cardio this morning and had a leg workout in either morning or evening. Body is tired though, just can't seem to wake up today . Also kinda bloated, like I had too much water and too much salt today, ?? Would lilke to incorporate weight training every day but one during the week although with putting as much as I am into lifiting I'm not sure I can really handle it.
Abs are sore, chest will (should) be sore tomorrow, back really stiff and sore. Good to know that I'm doing some damage, makes me happy!! 
Posted by: grant
Lower Body
Squats 10 10 8 8 6 4
Good Mornings 10 10 8 8 (lower weight)
Dumbbell Lunges 10 8 6 4
Hip Machine Adductors 10 10 8 8 6
Hip Machine Abductors 10 10 10 8
Dumbbell Lunges 10 8 6 4
Machine Leg Extensions 10 8 6 6 4
Free Motion Machine Squats 10 8 8 6 6
Free Motion Marchine Spilt Stance Squats 8 8
Free Motion Machine One-Leg Squats 8 8
Free Motion Machine Hamstring 10 10
Cardio
20 min. run on treadmill
5 min. cooldown treadmill
For some reason (radio interference) my watch stopped reading my HR some 10 min into my run Really pisses me off when it does that but HR was varied between 80 and 85% and treadmill said about 245 cals. burned. Probably somewhat higher actually due to the higher HR.
Went lower in weight initially in the workout as my knees where kinda bothering me with the squats even though I wasn't even near parallel, Good mornings--lower back "strain" although I know that I have one of the weakest lower back on the face of the earth but really felt through the glutes and hammies. Dumbbell lunges were fun, really got my HR rate up with these, really happy with the last set, gluteal and hamstring . Freemotion machines, I love 'em, really isolate the muscle, worked up a sweat with these.
Hope I'm not too tired tomorrow...
Posted by: grant
Rough day today emotionally. Finally got to my workout though--my time.
Triceps/Biceps; antagonist training
Barbell Curl
Tricep Kickbacks
Freemotion machine Concentration Curls
Freemotion machine Two Arm Seated Curls
Skulls Crushers
Cable rope bicep curls
Tricep rope pushdowns
Cardio
10 min. cooldown
Posted by: grant
Roused by a firetruck and ambulance brigade arriving at his building at 5:00 AM, dehydrated, bloated, and lacking intensity Grant drags himself to the the gym. Undaunted he initially floats to the elliptical machine, attempting to burn some of the ridiculously tardy calories he consumed late last night.
Alas, after three minutes he realizes that cardio would not be in the works for today and resigns himself to the lower echelons of the weight room. "I'll do chest!", he reassures himself. First to the dumbbell bench press then to the Hammerstrength Iso-Lateral Incline Chest Press he deligently counts out his reps and sets. A slight twinge develops in his right shoulder, "God I hope it's not the rotary cuff...", the words drop like rain in one of many puddles dotting the street of his day, already flooded with worries and stresses of a young man soon to be entering graduate school and quitting his full-time job.
After the incline effort he decides to finish the workout with some Freemotion (although realizing this brief but relatively effective workout wouldn't suffice for the day) he pulls out his finishing flyes and promises himself a redemption later that evening.
Looking at his watch he realizes that he must drag himself into work and accomplish fifty million things before he even makes it to bus projecting him and his ziploc container laden backpack downtown to his banal desk job. <sigh> "I hate Mondays", he mutters to himself, trudging, head hung in thought, back to his apartment.
No but really...
Chest
Dumbbell Bench Press 12 12 8 8 6 4
Hammerstrength Iso-Lateral Incline Chest Press 10 10 8 8
Freemotion Flyes 10 10 10 10
Posted by: grant
OK, back to the gym I went...
Chest
Machine Chest Press 12 12 10 8 8 6
Incline Barbell Chest Press 8 6 5 6
Pec Deck Flyes 12 10 10 8
Freemotion Flyes 6 6 4
Freemotion Chest 6 6 4
Cardio
10 min. cooldown elliptical
Posted by: grant
Last day of the job...took the day off from the gym. Tomorrow first day of graduate school, hope I can make it to the gym for back day. Tomorrow morning?
Posted by: grant
Back
Bent Rows 12 12 8 8 6 6
One Arm Dumbbell Rows 10 10 8 8 6 4
Close Grip Lat Pulldowns 8 8 6 6
Seat Rows 8 8 6 6
Straight arm Lat Pulldowns 10 10 8 6
Freemotion two arm alternating seated lateral pulldown 9 8 6 6
Cardio
5 min. cooldown on bike
Posted by: grant
Crazy couple of days with starting school...
Feel really bloated lately, gaining some weight I think, fat, or maybe just not used to carrying more weight. Weird feeling.
Too many carbies later at night?
Ugh, need to make some changes I think.
Abs
1/2 hour class.
Cardio
Ran to apt from train, walked after gym around neighborhood to cooldown
Posted by: grant
Cardio
Steady state elliptical 30 min. NO HR MONITOR ggrrrrr.
5 min. cooldown to apt.
75% to 80% of max hr estimate
490 cals. or so the machine said
Ugh, gained so much weight. My old "big" pair of jeans are tight on my thighs, and I know I've gained some body fat. Damn it. On the other hand, I've honestly gotten the most compliments from complete strangers on my body in the last week than I ever did before. People actually think that I go the gym...bizarre. The only difference is that I'm eating more. Funny what people think.
Probably going to attempt to make it back tonight although today is supposed to be another extra long day at school. Maybe shoulders, or arms this evening...or legs. Hmm.
Posted by: grant
Today I felt incredibly awful, my face looked like a pancake. I've decided to discontinue some of the supplementation, including the creatine and the Nutrex. The creatine is nice as it benefits my lifting in the gym, however it seems to contribute to water retention and feel it's making me feel worse overall. The Nutrex is stupid as I'm not trying to cut right now.
The bloat, nausea, and fatigue and lack of training were all due to the fact that I drank. Three vodka gimlets when I went out last night...
#1 I'm not supposed to drink--actual doctor's orders. I may have some sort of blood disorder
#2 It interfers with my body's water level, contributes to fatigue, is full of empty calories and derails my training effort.
I have to remember all these thing the next time I think about engaging in that type of behavior again, which won't be anytime soon.
Posted by: grant
Legs
Squats 10 8 8 6 6
Good mornings 10 8 8 6 6
Dumbbell Lunges 8 8 6 6
Freemotion split stance squats 10 8 8 6 6
Machine Ab Crunch 10 8 8 8
Deadlifts 10 8 8 6 6
Machine leg curls 8 8 6 6
Machine hip adductor 8 8 6 6
Hammerstrength Iso Lateral Leg Extension 10 8 8 8 -- utilizing unilateral motion (one leg at a time)
Cardio
25 min. Hills setting on Elliptical w/5 min. cooldown walk back to apartment
355 cals.
50% fat
Max 161
Avg 134
Workout wasn't anything too intense, not as intense as last leg day which in part had to do with the drinking from a couple of nights ago. Kept the weight lighter and added some sets. Cardio wasn't anything to intense either, but a good workout overall. Planning on doing some more work later tonight I think, perhaps some cardio, really burn off some this glycogen that's been hanging around.
Posted by: BigDyl
I gotta give you props for keeping this journal going. One thing i noticed on one of your posts--you did 1 hour 40 minutes of cardio. Unless you are training for a marathon run or something, this seems a bit excessive. I would suggest 20-30 minutes or less of intense exersize. Also, i see you are posting the number of reps you are doing. In the interest of progress, I would like to see the weights too.
Keep it going.
Posted by: grant
Quote:
|
Originally Posted by BigDyl
I gotta give you props for keeping this journal going. One thing i noticed on one of your posts--you did 1 hour 40 minutes of cardio. Unless you are training for a marathon run or something, this seems a bit excessive. I would suggest 20-30 minutes or less of intense exersize. Also, i see you are posting the number of reps you are doing. In the interest of progress, I would like to see the weights too.
Keep it going. |
Thank you very much. I really appreciate the input as well as the support. 
I've always enjoyed doing cardio and actually started off going to the gym doing just that years ago. I've often been told that I should run some sort of marathon...maybe it'll be in the works someday.
Recording weight would be the next step I suppose in this journal although I am pretty good at increasing weight in the past couple of weeks in particular--anyone reading this wouldn't really know though . I do know this, I've noticed that I tend to go a bit higher with my sets than I would like.
For a redefinition of my goals of strength and hypertrophy in this phase of my training I need to increase the weight as I already know that my muscle endurance is quite good. I think sometimes my muscle fibers struggle between IIA and strictly II. I also would like to start posting my diet here, I do use Fitday PC religiously and record everything that I eat. My calories as I've mentioned quite a few times in the past couple of months have increased. This is good because I've noticed some good gains, however of late I've noticed that I've gained fat (just by looking in the mirror and by the way I feel overall). Curtailing some of the carbs later at night and a curbing of some calories overall is in order I think. It's been a good experiment as I know what a good maintenance for myself is w/o the starvation bullshit.
And speaking of excessive I did end up making it to the gym again
Cardio
47 min.
(20 min treadmill, 25 min. elliptical style although NOT the same type of machine from earlier today)
578 cals.
45% from fat
Max HR 165
Avg HR 143
Nothing that incredible but good to go back.
Posted by: grant
Well no weights today...
Chest/Back Antagonist training
Dumbbell Bench Press 10 10 8 8 6 6
One-Arm Dumbbell Rows 10 8 8 6 6
Incline Barbell Bench Press 10 8 6 3 3 
Seated Rows 8 8 6 6 
Hammer strength Iso Lateral Chest Press 8 8 6 6
Bent Rows 8 8 6 6 4
Machine Chest Press 10 8 6 6
Cardio
25 mins. Stairclimber* 5 min. cooldown treadmill
343 cals.
50% from fat
Max 159
Avg 136
Not my favorite piece of cardio equipment but the only thing available besides the treadmill.
This workout was OK. I made some changes in my diet over the course of the day and wasn't as well fueled as I had hoped. I also think there was something physiological going on as I just didn't have it w/some of the chest, especially that god forsaken barbell glaring at me from above, mocking my every attempt to force it from its very stationary perch.
Also forgot to add a Machine Crunch to yesterday's workout just the basic 4 sets with about 10-8 reps per set.
And speaking of yesterday, my hammies and glutes are quite sore. Didn't think I impacted them that much, great to know that I did some damage! Thinking about doing some cardio tomorrow, morning, might redo some of my chest work that didn't turn out so well this evening. **sigh**
Posted by: grant
Cardio
20 min. steady state Elliptical machine 5 min. cooldown
247 cals.
45% from fat
Max 155
Avg 143
Not the most dynamic of cardio session but given the amount of time I had this morning...
Tonight I think I might venture back in to redo some chest, although it is kind of tight this morning. My legs are in complete, I hate you for what you did to me mode. Feeling a bit overtrained-ish.
Posted by: grant
OK, so I'm nuts...
Chest
Incline Chest Press 10 8 6 6 4 4 4
Pec Deck Flye 10 10 8 8 8
Cardio
37 mins. Total
I started off with the Step Mill (lasted about five mins. on this one--my body just didn't feel like expending that type of energy) so I moved on to the elliptical machine.
Steady state elliptical then 5 mins. cooldown treadmill
390 cals.
55% from fat
Max 148
Avg 130
Interesting to watch my HR rate go down as a I've been training these past couple of days. It really shows how tired I was today. BTW...my hammies and glutes are killing...woo hoo!!!
However this morning on the El platform (subway) my legs did start to cramp up--just didn't have the time after this morning's cardio session to really cooldown. It wasn't a pleasant feeling, .
Tomorrow, planning on doing some trap/delt work as it's been awhile.
Posted by: grant
Trapezius/Deltoideus
Chin ups 6 6 5 6
Dumbbell Shrugs 12 10 8 6 8
Seated Machine Shrugs 10 8 8 6 8 **didn't like these
Upright Rows 10 8 8 8
One-Arm DB Front Raises 8 8 6 6
Low Pulley Lateral Raises 8 6 6
Bent-over Lateral Raises 10 6 10 6 **don't ask, went too heavy to begin with
Cardio
52 min. total
20 min. treadmill run
6 min. cooldown tread
20 min. HIIT Crossramp
6 min. cooldown recumb. bike
573 cals
50% from fat
Max HR 166
Avg HR 135
Posted by: grant
Abs
1/2 HR abs class Form was shitty tonight, all over the place due to OD-ing on caffeine earlier in the day, sometimes I think it's really a waste of time, might get better results going s-l-o-w-er and really concentrating on form and contracting the muscle.
Cardio
25 min. elliptical my version of hills plus steady state for awhile, nothing too intense by any means.
5 min. cooldown on treadmill
30 min. total
317 cals
50% from fat
Max HR 160
Avg HR 130
Posted by: grant
Triceps/Biceps
Triceps Extension 10 10 6 6
Barbell Curls 8 8 6 6
Tricep DB Kickbacks 8 8 6 6
Concentration Curls 8 8 6 6
Tricep Pushdowns (facing away from machine overhead w/rope and w/rope facing) 10 10--8 8 6 6
Bicep rope curls 8 8 6 6
Cardio
25 min. total
20 min. Stairmaster "Speed" intervals
5 min. treadmill cooldown
236 cals.
55% from fat
Max 149
Avg 120
Good god my max was 149, really underlines this lite and lazy workout. Wasn't too energtic this afternoon, the day just didn't start off very well. Was planning on going to the gym this morning, however the snooze just kept on gettting hit 
.
I'm also unhappy with the arm workout I did, although I feel it was balanced, I'd like to get a bit more specific with the exercises and what areas of the tri/bi I'm working exactly--although my arms at this point are probably one of my "better" body parts.
I would also like to set some schedule into stone coming up, I think it would give me so piece of mind as to "What I'm going to do at the gym today", instead of debating, checking my log, looking up exercises, etc. Diet also wasn't the best today, increased carb for Meal #1, lowering at meal #2 and increased fat. By the end of class today my brain was running on fumes. Can't have that.
Tomorrow I'm planning on having a pretty heavy day, legs/cardio, then Sun. I'll do chest/cardio.
<<sigh>>
Posted by: grant
Legs
Wt./Reps
Dumbbell Squats 40/6 40/8 60/6 60/6
Smith Machine Front Squats 50/10 70/8 90/8 110/6 110/6**don't know why I didn't just use the reg. barbell here
Dumbbell Lunges 100/4 100/4 110/4 110/4
Freemotion Machine Squats 140/10 160/8 200/8 220/8 260/8
Good Mornings 65/10 65/10 75/10 85/8
Leg Extensions 90/8 105/6 120/6 135/6
Machine Adductor 110/10 120/6 120/6 130/6
Machine Abductor 80/8 80/8 90/6 90/6
Squats 135/8 185/6 185/6 195/4**just didn't feel like I was "finished" with this workout so I added the squats, besides it's not like I was going incredibly heavy beforehand anyway
Cardio
5 min. cooldown treadmill
Going back later tonight...for cardio.
Posted by: grant
Cardio
25 min total, 20 min steady state elliptical/5 min cooldown treadmill
292 cals.
50% from fat
Max 160
Avg 136
Posted by: grant
Chest
Wt/Reps
Incline DB Press 50/10 70/8 110/6 110/8
Dumbbell Press 110/6 110/6 120/4 120/5
Close-Grip Bench Press 95/6 95/8 115/6 115/6
Parallel Bar Dips bw/8 /8 /9
Freemotion Chest Press 40/10 90/6 60/8 50/8***Hello, my name is I don't know my one rep max!!!
DB Pullovers 20/12 30/10 40/8 40/9
Incline DB Flys 50/12 70/8 70/8
Cardio
Cooldown: RAN ®®®from gym to apartment to get to the El to run to the commuter train station to make it to my parents house 
Workout was good, quick and to the point which I like. I especially enjoyed the dips, haven't done them in awhile, they were tough and even better I could really feel the pectoralis major stretch. The Close-Grips were OK, although they really hit my tris over anything in my chest, imo.
And speaking of one rep max, that's something even after years of training, I still don't know. I'll have to add that to the list...
Although if I did determine it, I'm not sure my training at this point would really change all that much as I'm working fairly heavy, it would be nice though to find that 100% and work in 10ths from there though, hmm...
Posted by: grant
Which part of me is the sorest?
A. Legs, posterior, hammies!!!
B. Post. delts.
C. Chest
D. All of the above
Hmmm...??
Cardio
53 min. total
5 min. warmup elliptical, 15 min. Hills Plus Elliptical->Stairmaster Speed Intervals 20 min. 5 min. cooldown on treadmill (@ this point I was at 480 and was why not just go above and beyond the my goal for today so I moved onto...)+ 5 min. cooldown on bike
516 cals.
55% from fat
Max 150
Avg 124
What a tired piece of work I was today, dragging myself onto the cardio floor spinning around from machine to machine. A day off you say?? 
No that would be asking waaay too much, however I'm feeling it now. Not sure if I just didn't sleep very well last night, or if I didn't get enough sleep or if I'm overtrained. I hate doubting myself and then not even attempting to make it to the gym because I feel a bit groggy. I always think, it's just being tired.
Maybe more updates later, right now I've got to get some work done for school, blah blah blah.
Posted by: grant
Training
Off
Cardio
Off
Taking a much needed day off from the gym. Definite physiological and physical benefits...
Posted by: grant
Wow what a difference a day makes!!!
Had a great workout although my left delt is bothering me .
Back
Wt./Reps
Assisted Chins "Ibs assistance" 35/10 28/6 28/6 28/6
T-Bar Rows 35/10 45/8 55/8 65/8*
Bent Rows 50/8 70/10 90/8 90/6
Seated Rows 80/8 90/6 90/6 100/4
One-Arm DB Rows 45/8 50/6 50/6 55/5
HS Iso-Lateral Front Lat Pulldown 70/10 90/8 110/6 110/6
Upright Rows 50/8 Ouch, felt it in the delt and didn't force it...
*Could've gone heavier with these, however my left delt. felt twingy and didn't want to irritate further
Cardio
53 mins. = 28 min HIIT Stairclimber Speed intervals (which I've come to like actually) , 20 min Elliptical steady state, 5 min bike cooldown
645 cals
45% from fat
Max 160
Avg 144
Was really sweaty after this but it didn't really matter as it was pouring after my workout so I ran to the store and then back to my apartment, felt good.
Posted by: grant
Abs
Abs class - 1/2 hour
Cardio
20 min steady state elliptical
243 cals
50% from fat
Max 155
Avg 134
Abs class actually went well although I was feeling kinda sick and tired today. Think I might be developing a cold, and speaking of it definitely was today. Winter is on its way...
Posted by: grant
Took today off, NOT planned but feel utterly drained today. Definitely have some kind of bug, really zapped the energy right out of and didn't want to push it and get even sicker. Hopefully tomorrow morning I'll be able to have a heavy day...just wanted to rest...
Posted by: grant
Legs
Squat (Warm up sets - 65/12 95/10) 135/8 135/8 155/8 155/8
SL Deadlifts 95/12 135/8 135/8 135/8 135/8
DB Lunges 70/8 100/4 100/4 100/5
Freemotion machine squats 200/10 220/8 240/8 240/8 280/4
Leg Curl 60/6 50/8 50/8 50/8
PL Hack squat 90/10 100/6 100/6 100/6
Cardio
4 min. run back to apt.
Workout was good this morning, felt a bit rushed (which was good) actually. Went fairly heavy (for me) and worked up a good sweat. Planning on making it back to the gym to do some cardio later today. Lots of school work though. \
Posted by: grant
Cardio
Watch "paused" in the middle of my elliptical training again, completely and utterly the most irritating occurence.
295 cals.
20 min. steady state elliptical training 70-75% of max HR
320 cals total
25 min run 80% of max HR
5 min. cooldown on treadmill
50 min. total
Total caloric burn 550-600 (estimate, since I had to reset my watch in the middle of my workout and I don't trust the machine readouts above)
Posted by: grant
Chest
DB Press 2*40/10 50/8 50/8 55/5 55/5
Incline Barbell Bench Press 95/10 115/8 125/5 125/5
Free Motion Chest Press 60/6 60/6 60/6 60/6
Pec Fly 75/10 90/12 90/12 90/12
Cardio
20 min. steady state elliptical
237 cals.
50% from fat
Max 150
Avg 140
Cooldown~walk back to apt.
Nothing special today, worked out in the eveing, didn't have much to give. Would like to re-do, perhaps Wed.
Posted by: grant
Decided to post some diet stuff I've been messing around with lately, although I find that in my day-to-day that my protein calories are higher, fat lower, and carb stay around 250 g.
ACSM Method
Weight in kg
64 not what I weigh but goal (probably closer to 68 kg)
REE
1653
EEPA
2809 I think this is a bit high
Carbohydrate intake in calories
1405
Carbohydrate in grams
351
Protein intake in calories
560
Protein intake in grams
140
Fat intake in calories
702
Fat intake in grams
78
Total calorie intake
2667
Fat % - 25%
Carb % - 50%
Protein % - 20%
Posted by: grant
Back
Assisted Chins "lbs assistance" 45/8 28/6 28/6 28/7
T-Bar Rows 45/8 55/8 55/8 65/7
Bent Rows 30/8 70/8 70/8 90/6 90/7
Seat Rows 80/8 90/8 90/8 100/6
One-Arm DB Rows 45*2/6 45/8 45/8 50/6
Seated Two Arm With Rotation Freemotion Row 60*2/6 70/5 70/5 80/5
Cardio
30 min. total
25 min. HIIT Stairmaster
5 min. cooldown treadmill
328 cal total
55% from fat
Max 78%
Avg 68%
Workout was medicore, really should've taken today off, will most likely take tomorrow off as I can tell I'm not yet recovered from the weekend's workout. If I had been smart and listened to my body I would've taken Sun. off. I'm an idiot though.
I really should start taking more days off, my workouts would definitely be more productive. The diet is coming along, I've actually been sticking to some good numbers, or at least some that seem to be working for me.
I'm a little concerned about my workouts though, incorporating a day off after two heavy days might be in order as I can tell my energy levels are off and I'm sore as hell. I also need to hammer out some definite workouts coming up as school is going to become increasingly "occupying". I'm thinking of moving toward a full body routine to make the best use of my time.
Posted by: grant
Cardio
20 min. steady state elliptical
5 min cooldown
247 cals
55% from fat
Max 141
Avg 123
Wasn't planning on coming in today but was having an outright shitty day and thought a short session on the elliptical might make it better. Tired...as the number indicate.
Posted by: grant
Chest
Incline DB Press (35/12 35/12) 50/8-50/8-50/8-50/8
Bench Press 95/10 115/8 120/^8 125/6 125/6
Parallel Dips bw/8 bw/8 bw/^9 partial bw/10 partial
Machine Chest Press 105/10 135/8 135/8 135/8 partial 150/6 partial
Low pulley fly 30*2/12 40/8 40/8 40/10 partial
Cooldown
Walk back to apt.
Thinking cardio later today.
Workout was OK, probably should've had some more complex carbs this morning. Gave it one and half hours before heading off and it I was feeling the lack of juice early on in the workout.
Should've started off a bit heavier with Machine Press, although it felt good to push some weight later. Parallels were good, decided to incorporate these for awhile, lower pec definition is truly nonexistent. Next time I have to include some decline work as well. Upper chest shaping up nicely (truly what I've been focusing on during last the six mos.) Incline DB were good, solid, stayed with the same weight all they way through, hate that damn bench press though. Something about it just intimidates me for some reason, form was good though.
Was paid a compliment today by guy I always see in my neighborhood,
"you're big".
Ha!!! I almost couldn't contain myself.
I think he needs his eyes examined, but I thanked graciously.
Posted by: grant
Cardio
35 min. total
30 min. HIIT Stairmaster
5 min. cooldown treadmill
367 cals
55% from fat
Max 153
Avg 129
Posted by: BigDyl
Quote:
|
Originally Posted by grant
Chest
Wt/Reps
Incline DB Press 50/10 70/8 110/6 110/8
Dumbbell Press 110/6 110/6 120/4 120/5
Close-Grip Bench Press 95/6 95/8 115/6 115/6
Parallel Bar Dips bw/8 /8 /9
Freemotion Chest Press 40/10 90/6 60/8 50/8***Hello, my name is I don't know my one rep max!!!
DB Pullovers 20/12 30/10 40/8 40/9
Incline DB Flys 50/12 70/8 70/8
Cardio
Cooldown: RAN ®®®from gym to apartment to get to the El to run to the commuter train station to make it to my parents house
Workout was good, quick and to the point which I like. I especially enjoyed the dips, haven't done them in awhile, they were tough and even better I could really feel the pectoralis major stretch. The Close-Grips were OK, although they really hit my tris over anything in my chest, imo.
And speaking of one rep max, that's something even after years of training, I still don't know. I'll have to add that to the list...
Although if I did determine it, I'm not sure my training at this point would really change all that much as I'm working fairly heavy, it would be nice though to find that 100% and work in 10ths from there though, hmm...
|
Am I reading this right:
Incline DB Press 50/10 70/8 110/6 110/8
Btw, good job on keeping your journal going. This motivates me to start a new journal.
Posted by: grant
Quote:
|
Originally Posted by BigDyl
Am I reading this right:
Incline DB Press 50/10 70/8 110/6 110/8
Btw, good job on keeping your journal going. This motivates me to start a new journal. |
Hey BigDyl, thanks for stopping by! Should be 25*2/10, 35*2/8, and so on.
Posted by: grant
Training
Off
Decided to take a Thursday off for once, considering I've not had one in awhile and I had school work!
Posted by: grant
Let me just start by saying "Brrrr!!"
Torso Pull
Chins bw/6 bw/6 bw/6 bw/6
One Arm DB Front Raise 10*2/10 15*2/6 15*2/6 20*2/5
Lever Seated Row 70/8 90/6 90/6 105/5
DB Rear Lateral Raise 10*2/10 15*2/8 20*2/4 20*2/5
DB Shrug 55/8 50/8 50/8 50/8
HS Iso-Lat Pulldown 45/8 55/6 55/6 65/5
BB Upright Row 40/8 40/8 50/6 50/6
Cardio
Total time 51 min.
15 min sprints up to 75-77% of HR then back down to 60%>> 15 min HIIT Stairmaster>>15 min steady state elliptical at 80%>>5 min bike cool down
519 Cals total
50% from fat
Max 154
Avg 129
Chins: Could've gone longer on these although by the last set I was struggling. The exercise of the day was the Lever pull, really felt good to pull utilize Lats/mid back. Just don't like those BB upright rows though, ant. delt doesn't either. Have to find something else to really hit the traps.
This workout was good although I really wasn't feeling incredibly energetic.
I've been feeling a bit sick lately, maybe a cold or possibly the cold. I think it's supposed to get down to 41F tonight, plus it was gray and rainy today which didn't add to my energy levels.
Decided to begin a new routine at least something that's hitting two body parts in a workout as school is going to get increasingly crazy as the semester progresses. In addition to this, I'm really ready for a change, seems like I've been doing the same type of workout for a long while now. Diet has been good this week.
Posted by: grant
Grrr..
Abs/core training
1/2 hour class
Leg/ Arm Pull
SL DB Deadlifts 35*2/10 40/8 50/8 50/8 60/6 60/6
Incline DB Bicep Curls 25*2/12 25/12 30/10 30/10
Absolute shit workout this morning, way too caffeinated for abs class, form was crap. Wanted to pull a Leg/Arm routine afterwards but energy just wasn't there, only finished off two exercises after deciding to reattempt full workout later in the afternoon, along with cardio.
Posted by: grant
...Continued, later...
Weighted Hyperextensions 10/10 25/8 25/8 25/8
Machine Hip Abductors 80/8 90/6 90/6
Reverse EZ Bar Preacher Curls 30/10 30/8 40/6
Seated Leg Curls 75/10 105/8 105/8 120/6
Low pulley rope bicep curls 50/8 70/6 80/4
Felt like absolute shit when I walked back into the gym today, sometimes I really wonder why I do it myself. Workout was incredibly lackluster. Didn't finished off w/cardio as planned but walked home and dumped myself in front of the TV for the rest of the evening. Always tomorrow.
Posted by: grant
Torso push
Unilateral DB Press 20/10*2 45/8 45/8 45/8 45/8
Machine Incline 90/8 110/6 110/6 60/4 almost 5
DB Declines 40*2/10 40/10 40/10 45/8
Incline Chest Press 115/4 115/5 115/6 125/5
Arnolds 20*2/10 25/8 25/8 25/8
Cardio
25 min total time
20 min HIIT CrossRamp>5 min cool down treadmill
282 cals
50% from fat
Max 161
Avg 132
A very good workout, much better than yesterday I must say. I really enjoyed the unilateral chest press this morning, great addition to my goal of attaining greater core strength. I went moderately heavy on most excercises, I actually did like the declines although they can be "dangerous" do by yourself. One (of the many) areas I need to improve upon in definition is lower chest, need to round out that muscle--Went heavy on the machine incline, suprisingly didn't have much for the barbell incline chest press but good nonetheless.
Cardio was good as well, sometimes I can really pull forth some energy--not sure where it comes from...might be going back tonight for some extra cardio work as I didn't do any yesterday, really depends on school work and how much I get done today. Right now I'm just sitting here typing in my journal not getting anything done, procrastinating like I always do with academic work
Posted by: grant
Training
Off today
Posted by: grant
Cardio
35 min total
30 min HIIT StairMaster
5 min cooldown treadmill
356 cals
55% from fat
Max 151
Avg 127
Adequate cardio work today, spent eight hours at school with about a ten min break for lunch--a bit tired. I had planned on weights today but decided to forgo for a heavy day tomorrow instead.
Posted by: BigDyl
I'm curious; is there a reason you do so much cardio?
Posted by: grant
Leg & Arm Push
Squat 50/10 70/8 90/8 90/8 140/6
Barbell Lying Tri Ext. 40/8 50/8 50/8
DB Lunge 40/10 45/6 45/6
Reverse Pushdowns 60/10 70/8 80/6
Leg Press 90/10 140/6 140/8 150/6
Standing Calf Raise 100/10 100/10 112.5/8
Machine Hip Adductor 90/10 100/8 110/8
Cardio
5 min cooldown bike
Squats, went down hard on the first set and my knee wasn't in the right position to take the weight. Irritated now and through workout. Nothing too exciting this morning, went for three sets instead of usual four per exercise, just wasn't feeling the energy. Woke up early w/o much sleep. Going back again tonight for cardio, in the mood for some steady state elliptical. 
Big: No reason specifically, just really enjoy it, workout doesn't feel complete w/o
Posted by: BigDyl
Quote:
|
Originally Posted by grant
Big: No reason specifically, just really enjoy it, workout doesn't feel complete w/o
|
There is nothing wrong with cardio. It is good for your heart. But doing that much cardio will be detrimental to your gains that you are trying to achieve by working out.
Posted by: grant
Cardio
25 min total
20 min steady state elliptical
5 min cooldown treadmill
231 cals
55% from fat
Max 141
Avg 118
Tired!!! 
Posted by: grant
Abs/Core
1/2 hour
Cardio
25 min HIIT StairMaster
15 min steady state elliptical
5 min cooldown bike
45 min total
440 total cals
55% from fat
Max 148
Avg 121
Abs class was good today, felt strong and wasn't too tired today either. Both core strength and endurance appears to be improving albeit slowly. Cardio wasn't too hot though, can't seem to get my HR up. 
Maybe I should lay off cardiovascular training tomorrow.
Posted by: BigDyl
Quote:
|
Originally Posted by grant
Maybe I should lay off cardiovascular training tomorrow.
|
Posted by: grant
Torso Pull
Chins 4 sets x 6
Lateral DB Raise 10*2 x 15 15*2 x 8 20*2 x 6
HS Iso-Lateral Pull 55 x 8 55 x 8 65 x 6 65 x 6
Cable Upright Row 5 ?? x 10 6 x 8 7 x 8 8 x 8
Machine Shrug 45 x 10 55 x 8 55 x 8
Barbell Pullover 30 x 10 40 x 8 40 x 8
DB Rear Lateral Raise 20 x 6 15 x 8 15 x 8
Cardio
10 min cooldown run
123 cals
Crap workout for a crap day. Only 10 min cooldown run today for cardio, didn't even wear the monitor.
Workout was mediocre, nothing heavy. Chins were nice, hated the machine shrug, couldn't see what I was doing as there isn't any mirror in front of the god damned machine, tried to feel my way through but mirror helps. DBs next time. Can't figure out the weights on the stupid pulley 5 = 50lbs?? Can't be right. Feels more like 20. HS Iso-Lats felt good as always, nice and slow especially on return eccentric motion.
Posted by: grant
Leg & Arm Pull
...in the suburbs...
4 sets 6-10 reps
SL Deadlifts
Bicep Curls
Glute Isolater
Prone Leg Curl
EZ Bar Reverse Curls
Low pulley rope bicep curls
Weighted Hyperextensions
Hip Abductors
5 min cooldown treadmill
...later that day in the city...
Cardio
25 min total
20 min steady state elliptical
5 min cooldown bike
271 cals total
55% from fat
Max 144
Avg 123
Workout in the burbs was good, although I did record everything I can't seem to locate the log I created and used ...maybe later it'll turn up and I can edit. Knees are bothering me on the SL Deads, wondering if my form is off? The Prone leg curls were tough as was the glute isolater--two machines that my gym in the city don't have.
Cardio wasn't all that exciting today, tired after running around all day, glad I made it back though.
Posted by: grant
Torso Push
60 to 90 sec. rest, except for decline work--no rest
Unilateral DB Press
w/u 20*2 x 10
45*2 x 8
45*2 x 8
50*2 x 6
50*2 x 6
Machine Incline
90 x 8
90 x 8
55 x 6
55 x 6
DB Declines*Superset w/decline crunches 4 x 10
w/u 40*2 x 10
45 x 10
45 x 10
55 x 6
55 x 7, 8 partial
Machine Chest Press
120 x 10
135 x 8
135 x 8
135 x 8
150 x 6
Arnolds
25*2 x 8
25 x 8
25 x 8
30 x 6
Freemotion Chest Flys
40 x 12
45 x 8
40 x 6 full, 7, 8 partial
35 x 8 full, 9, 10 partial
Cardio
Cooldown incline treadmill 5 min.
Good workout this morning, actually quite proud of the decline effort this morning, felt tired after inital three sets and moved on. After Arnolds I ramped up the courage to take on those 50s by myself, brought last set to failure. Nice. 
After completing the ab work I was about to toss my steel cut oats though. Busy school-work day today, would like to make it back for some cardio work, not sure what I might attempt, perhaps the StairMaster, HIIT anyway.
Posted by: grant
Training
Off
Abs and chest really sore! Busy next couple of weeks w/midterms.
Posted by: grant
Light Cardio
25 min total
20 min steady state elliptical
5 min bike cooldown
225 cals total
60% from fat
Max 134
Avg 117
Tired!!! School is crazy right now as I'm neck deep in work and midterms are next week. 
So much to do, glad I've got a four day split set up 'cause I doubt I'll be making to the gym 6 days a week anymore. I can't help but think this might benefit me as I'll give my muscle a longer period of recovery without the catabolic effect cardio tends to have on muscle hypertrophy.
Diet has been good the last two weeks, although people at school look at me like I’m crazy when I whip out the cottage cheese and oat bran for my mid-morning meal or my oats-ffcc-strawberry-walnut concoction, I know some on this forum can probably relate.
Posted by: grant
Leg & Arm Push
Hack Squat
4 x 10, 8, 8
Lunges
2 x 10, 8, 8
Lying Tricep Ext.
4 x 8
Reverse Pushdowns
2 x 10, 8, 8
Crap workout today, didn't feel well walking in, "coldie". Midterms are next week and I had waaay too much to do, workout therefore was cut short. No cardio.
This week and next (especially this) are going to be tough to balance the gym and my education. Going to be interesting to see how I will manage both when I begin working again.
Posted by: grant
Torso Pull
Chins 90,-120 sec rest
4 x 6
Low Row 90 sec rest
4 x working 8, 8, 6, 6
Front DB Raise
2 x 10
Side DB Raise
2 x 10
HS Iso Lat Row
2 x 8 unilateral
2 x 8 bi
Upright Rows
4 x working 10, 10, 8, 8
Cardio
5 min bike cooldown
Missed my abs class tonight because of a meeting but made it to the gym anyway, definitely nothing heavy tonight, but worked slow and actually had some good energy...must be from not working out as much lately...
Posted by: grant
Cardio
35 min total
30 min HIIT StairMill
5 min treadmill cooldown
340 cals total
55% from fat
Max HR 158
Avg HR 122
Posted by: grant
Leg & Arm Pull
Good Mornings
2 x 10
2 x 8
Hammer Curls
4 x 6
Seated Leg Curl
2 x 8
2 x 6
EZ bar bicep curls
2 x 8
Machine Bicep Curls
2 x 8
Machine Hip Abductors
2 x 10
2 x 8
Cooldown = walk back to apt.
Posted by: grant
Chest/Ab Lag day
DB Bench Press
1 w/u set 10
4 working sets 8, 8, 8, 6
Incline Press
1 w/u set 10
4 working sets 8, 8, 6
Machine Chest Press
4 working 8, 8, 8, 6
Freemotion Chest Flys
4 working 8, 8, 8, 8
Decline Crunches
4 working, 10, 10, 10, 10
Cardio, cooldown
10 min treadmill run
Busy day with studying, didn't get to the gym until later today. I've been really lathargic at the gym lately, just don't want to be there. I think it has something to do with having so much work to do outside of my training and perhaps having a slight cold. This past week has been one of the lightest weeks I can remember, wondering if it might benefit me to to take some real time off. Perhaps a two day rest is in order. Hmm.
Posted by: BigDyl
Your W/O's look good as far as intensity goes, but I would cut out some of the volume.
Posted by: grant
Quote:
|
Originally Posted by BigDyl
Your W/O's look good as far as intensity goes, but I would cut out some of the volume. |
Thanks, midterms have me bummed.
Posted by: grant
Training
Off
Posted by: grant
Had my last midterm today!! Woohoo!
Torso Pull
WG Chins
4 x 6
Seated Rows
w/u x 10
4 x 8
HS Iso Lat Pulldowns
4 x 8
Barbell bicep curl
3 x 8
Unilateral Preacher curl
2*2 x 8
2*2 x 6
Rear Delt Flys
2 x 10
2 x 8
Cardio
5 min bike cooldown
Fairly good workout, didn't focus too much on the trap or delts today though. No time for cardio today unfortunately. Glad midterms are done.
Posted by: grant
Too tired to train today, school wiped me out. Computer was done yesterday night (god knows) so I had to post this morning.
Posted by: grant
Abs
1/2 class
Cardio
5 min treadmill warmup
5 min elliptical cooldown
Crap workout tonight...after months and months of this class, I think I'm kinda over it. Not that I haven't seen improvements with my "performance" however I'm at the point where I'm tired of my muscle getting so exhausted through the workout that I end up working my neck more than my obliques and abs.
I might start doing more individualized training of the muscle group with some Hanging Leg Lifts and some decline work--at least that way I can really concentrate on the muscle and hopefully build some quality core strength. In evaluating my results both asethestically and physically for the length of time I've been going to class I'm not sure it's "worth it".
Tired lately, calories have been steadily lowered the past couple of weeks. At this point it's hard for me to workout past three o'clock, energy levels just aren't there, hence the lack of cardio of late. Miss it though, it could be an option in the morning though...?
Posted by: myCATpowerlifts
How much do you weigh now??
You are eating way to little for your weight, height, and activity levels.
At the beginning you said you were about 3-5 % bf???? That's dangerous to stay there.
Gain weight, post pics, all the cardio combined with your low cals and your
high volume tells me you have some kind of eating/overtraining/weight disorder issues?/
Posted by: grant
Quote:
|
Originally Posted by myCATpowerlifts
How much do you weigh now??
You are eating way to little for your weight, height, and activity levels.
At the beginning you said you were about 3-5 % bf???? That's dangerous to stay there.
Gain weight, post pics, all the cardio combined with your low cals and your
high volume tells me you have some kind of eating/overtraining/weight disorder issues?/
|
Not sure on the weight exactly, I'm not the type to get on the scale everyday or even every week. However I can tell you I'm a healthy weight. I've gained about 20 lbs or so since last January while maintaining my bf%. I'm sure after my last 'exam' though it's a bit higher now, perhaps 6-7, 8%? Not sure, doesn't matter. Better than it was in January at 2.5%, now that's dangerous, let me tell you.
You are probably accurate in your observations, however, many in the public who don't suffer from eating disorders such as anorexia don't necessarily understand them. It's something that will be with me for the rest of my life, it's a struggle everyday but I'm doing well. I can't help but think though that "the gym" has complicated the issue though. .
I agree with keeping intensity as it is, lowering volume might be a good idea, perhaps lowering both reps and sets per exercise. Hard though, when I'm working out, I just keep on moving to like every exercise I know I can do for that particular muscle group. I know it's contrary to hypertrophy but again, love it. Weird. Thanks for the input.
Posted by: grant
Ironically...
Cardio
25 min total
20 min steady state elliptical
5 min cooldown
300 cals total
45% from fat
Max 157
Avg 139
Had some time this morning so I decided to do some cardio, which I haven't done in awhile, want to go back tonight for Leg & Arm Push.
Posted by: grant
Leg & Arm Push
Smith Machine Squat
10 x 50
8 x 90
6 x 140
6 x 140
Seated Leg Press
8 x 130
6 x 150
8 x 150
8 x 170
Standing Calf Raise
8 x 87.5
8 x 87.5
6 x 100
8 x 100
Overhead Tri. Ext.
8 x 35
8 x 40
6 x 45
6 x 45
EZ Bar Skull Crushers
4 sets of 50 x 8
Tricep Pushdowns
6 x 35
6 x 24
6 x 35
6 x 35
Cardio
Workout this morning, plus cooldown around neighborhood after weight training
Posted by: grant
Leg & Arm Pull
SL Deadlifts
10 x 50
6 x 70
6 x 70
6 x 90
Good Mornings
8 x 50
8 x 50
6 x 70
8 x 70
Concentration Curls
10 x 25
8 x 30
8 x 30
Machine Hip Adductor
8 x 90
8 x 90
6 x 100
6 x 100
EZ Bar Bicep Curls
8 x 40
6 x 50
6 x 50
Resistance Band Bicep Curls
8, 10, 10, 10
Freemotion Deadlifts
10 x 90
8 x 90
8 x 100
6 x 110
Cardio
5 min treadmill cooldown
Workout was good overall, not too intense w/weight. Good Mornings were...good. Need to change up the grip on the bicep work though, Hammer Curls next time. Freemotion Deads were unimpressive, didn't think they were targeting the hamstrings enough, form was off? not heavy enough? Resistance Band work was new and I'm glad I finished off with it today. Perhaps cardio session later tonight to round things out.
Posted by: grant
Torso Push
DB Bench Press
10 x 40*2 w/u
6 x 50*2
6 x 50*2
5 x 60*2
5 x 60*2
Incline Barbell Bench Press
7 x 70
7 x 70
5 x 80
5 x 80
HS Iso-Lat. Incline Press
10 x 90
5 x 140
5 x 140
5, 6 partial x 140
Freemotion Seated Flys
8 x 25
8 x 40
8 x 40
8 x 40
Freemotion Unilateral Presses Off Back Pad
5*2 x 25
6*2 x 25
Arnolds
8 x 25
5 x 30
5 x 30
5 x 30
Decline Crunchs
10 x bw
6 x
6 x
7 x
Cardio
35 min total
30 min treadmill run
5 min cooldown
380 cals total
50% from fat
Max 160-82%
Avg 131-67%
Total gym time: 120 min.
Workout was good overall today, had lots o'energy, thinking it was the extra hour of sleep? HS Inclines were nice, pushed some nice weight in the later sets. Cardio felt good as well, would like to earn a higher avg. heart rate though, considering though the avg includes both warmup and cooldown I don't think it's too bad.
Posted by: grant
Training
Rest
Posted by: grant
Torso Pull
Chins
6 x bw
6 x bw
6 x bw
6 x bw
HS Iso-Lateral Pull
8 x 110
6 x 120
6 x 120
Seated Low Row
6 x 8*
6 x 8
5 x 8 partial 9
DB Shrugs
10 x 50*2
10 x 50
10 x 50
DB Rear Lat Raise
8 x 15*2
8 x 12
Machine Seated Row
6 x 90
6 x 90
6 x 105
Cardio
Involved walking/running errands after the gym.
School is utterly consuming lately, unbelieveable really how much work there is to do. Would've liked to finish off with a little cardio but just couldn't (metabolism doesn't need any more stoking right now) had to get some things done and back home. Late. Have energy though, cardio from Sunday has made me so hungry the last couple of days, like I could gnaw my arm off.
The DB lat raises weren't good, had a flu shot on Monday and I think I may have started off too cold and too heavy. Perhaps (hopefully just) a strain in the right lateral delt. Shoulders not something I want to "test". Iso-Lats were nice, pulls were good with the heavier weight, was complimented on by the guy working in with me on my "strict form" or something like that. Seated low rows were also good, especially last set. Crazy-ass day tomorrow. Can't believe it's already November. Cardio in the morning? Maybe some ab work as well. Leg arm push might also be an option. ?
Posted by: grant
Cardio
45 min total
40 min treadmill run
5 min cooldown
520 cals total
45% from fat
Max 87% of HR
Avg 69%
Nice leisurely run today..., got the HR higher after awhile and felt good.
Utterly exhausted, have been working on school work all day. Tomorrow probably the same. Can't wait for this part of the project to be finished.
Posted by: grant
Training
Off
Posted by: grant
Leg & Arm Push
Squats
wu x 10
4 working x 8
Hack Squats
4 working x 8
Skull Crushers
4 working x 8
Pushdowns
5 working x 8-6
Freemotion Split Stance Squats
4 working each side x 8-6
Cardio
Walking home/errands ~ ten mins.
Exhausted today, just not a good day, school seems endless sometimes, was up late last night working on group project of which it seemed I bore the brunt of. Whateve. Hopefully tonight I'll sleep well and be ready for a good day tomorrow, hoping for cardio tomorrow morning, really enjoyed that run on Wed., would be nice to repeat.
Body overall seems firmer of late, have noticed loss of fat but (hopefully) retention of muscle mass I gained over the summer. Bizarre I always gain in the summer and lose in the winter, just the opposite of the average person.
PS, must remember to incorporate abs tomorrow as I couldn't make my usual class on Thurs.
Posted by: grant
Cardio
40 min total time
35 min treadmill run
5 min cooldown
397 cals total
50% from fat
Max 84%
Avg 65%
10 min stretching, including IT band stretching (ouch)
Posted by: grant
Torso Push (+ Abs)
DB Bench Press
10 x 80
8 x 100
6 x 110
6 x 110
Seated V-Ups
2 working x 8
HS Iso-Lateral Incline Press
8 x 90
6 x 100
7 x 100
4^ x 120
Machine Chest Press
8 x 120
8 x 135
8 x 135
6 x 150
6 x 150
Decline Barbell Chest Press
8 x 115
4 x 135
5 x 135
6 x 135
Freemotion Chest Fly
8 x 45
8 x 45
6^ x 45
8 x 40
Bent Leg Ab Board Decline Crunches
10, 10, 8 , 7^
^*denotes partials
Cardio
5 min elliptical cooldown
~50 cals
Posted by: grant
Training
Off
Typical Monday off day!!!
Posted by: grant
Torso Pull
Chins
6, 6, 6 x bw
One Arm DB Rows
8 x 35
8 x 35
DB Shrugs
8 x 55
8 x 55
Cable One Arm Rows
8 x 30 (actual weight something like 40 lb)
8 x 30
Low Rows
8 x 96
6 x 108
6 x 108
6 x 108
Bent-over Barbell Rows
8 x 50
8 x 70
8 x 70
8 x 70
First chance I've had to post my log as I've been ridiculously consumed with school. This was a morning workout so I had to rush through things, didn't have my log with me at time of workout and had to write it down later. Machine weight works like 1, 2, 3...etc. but different for each part of the machine, 12 lbs here 6 pounds there...
Posted by: grant
Training
Off
Had to take today off, too much work to do + too tired.
Posted by: grant
Abs
1/2 hour abs/pilates/core class, ie.
Side Jackknife, Bridges, traditional crunches, Two-Point Bridge, Side Bridge, Single-Knee Crunch, Twisting Crunch, Double Crunch with a Cross, etc.
Cardio
35 min total
30 steady state treadmill running
5 min cooldown
363 cals total
45% from fat
Max 162~83%
Avg 128~66%
Feel like I'm coming down with something today, respiratory wise anyway and I look tired. School's really taking a lot out of me these days it seems. Probably stress more so than lack of sleep.
Workout was good, abs class was good to back in after not being able to attend last week's class. Seemed to be improving my performance, thinking the work that I've been doing outside of class is helping. Run was good, improving there too with increased speed and fewer little breaks. Would like to run straight through at some point to develop the endurance I'm after coupled with an increase in speed.
Posted by: grant
Training
Off
Posted by: grant
Leg & Arm Pull
SL Deadlifts
10 x 50
4 x 90
4 x 90
6 x 80
Good Mornings
8 x 50
8 x 50
6 x 70
6 x 70
Hammer Curls
8 x 30
8 x 30
6 x 35
6 x 35
Machine Adductors
8 x 100
8 x 110
8 x 110
6 x 120
EZ Bar Bicep Curl
8 x 50
6 x 60
6 x 60
6 x 60
Restitance Band Bicep Curl
4 working 12, 12, 12, 20
Seated Leg Curl
10 x 75
8 x 90
8 x 105
8 x 105
Cardio
Cooldown 5 min treadmill
Tired today, haven't been sleeping well lately...felt like crap all day long.
Posted by: grant
Torso Push (who am I kidding...chest day!)
DB Chest Press
10 x 80
6 x 100
8 x 100
6 x 110$
HS Iso-Lat. Bench Press
8 x 70
6 x 90$
6 x 90
6 x 90
Pec Fly
12 x 90$
12 x 90
12 x 90
12 x 90
Cardio
35 min. total
30 min. steady state treadmill run
5 min. cooldown treadmill
371 cals total
50% from fat
Max 154~79%
130~67%
Didn't get to the gym today until late, had to conduct research today out in the suburbs for school and run errands.
Although I would've liked to focus a bit more on the weight training today, I was exhausted and just felt like doing some running hence the shift into the cardio. I was productive though and focused the weight training on finding a really good working weight @ 6 reps (except the flys). From there I'll be able to benchmark myself for progress later.
Posted by: grant
Training
Off
Posted by: grant
Torso Pull
Chins
4 sets x bw
One Arm DB Row
8 x 35
8 x 40
8 x 40
8 x 40
HS Iso-Lat Pulldown
8 x 45
6 x 55
6 x 55
6 x 55
Low Row
8 x 84
8 x 96
8 x 96
6 x 108
Bentover DB Flys
10 x 10
10 x 12
10 x 12
10 x 12
DB Front Raise
10 x 12
8 x 12
8 x 12
Cardio
40 min total
35 min treadmill run
5 min cooldown
431 cals total
45% from fat
Max 168~86%
Avg 132~68%
Posted by: grant
Abs
1/2 hour abs/pilates/core class, ie.
Side Jackknife, Bridges, traditional crunches, Two-Point Bridge, Side Bridge, Single-Knee Crunch, Twisting Crunch, Double Crunch with a Cross, etc.
Cardio
Cooldown walk around the 'hood.
Posted by: grant
Leg & Arm Push
Smith Squat
12 x 50 + bar
10 x 90
6 x 160
6 x 160
6 x 160
DB Lunge
6 x 40*2
6 x 40
6 x 45
6 x 45
Tricep Rope Pushdown
6 x 4 (whatever that is, 24lbs?)
8 x 3
8 x 3
Tricep Kickbacks
8 x 20
8 x 20
6 x 25
Machine Hip Adductor
8 x 110
6 x 120
8 x 120
8 x 120
Standing Calf Raise
8 x 100
8 x 100
8 x 112.5
8 x 112.5
Machine Arm Extensions
8 x 60
7 x 60
8 x 60
Cardio
5 min treadmill cooldown
Man...what a week. School's crazy. Had to take Mon and Tue off, one of which was planned and the other not. Workout tonight was good, considering I'm exhausted from working constantly and missing a starchy carb earlier today (my oatmeal overflowed all over the microwave at school this morning) , made up for it with an apple that I bought in the cafe though.
I really pushed myself tonight to lift heavier, I'm aiming for near failure at 8 reps with of course perfect form. For reference I starred everything in my written w/o journal for reference.
For next time:
Need to change up Hip exercises, perhaps cable adductor instead of machine. Want to get more confident with squat using heavier weight, although the Smith workout I did tonight was good I'm sure it doesn't utlize all the muscles a regular squat might.
Posted by: grant
Torso Push
DB Incline Press
8 x 35*2
6 x 50
5 x 50
6 x 50
Freemotion Chest Press
8 x 60
8 x 60
6 x 70
Chest Flye
10 x 90
8 x 105
8 x 105
Pretty sucky. I hadn't even planned on doing any weights today but after a 10 minute stint on the treadmill I decided to transition onto the weights, although that proved to be just about as productive. Incredibly disappointing workout, didn't make it in today until about 6:30 (after working about 7 hours straight on a final for school). <<sigh>>, for some reason my body just gave up at about 5:30 today. I'm also battling this damn cold and after yesterday's workout I'm thinking I didn't "replenish" as well I thought I did. Always tomorrow I guess...
Posted by: grant
Torso Push, yes again...
Decline Chest Press + bar weight
10 x 50 + bar
8 x 70
8 x 70
8 x 70
Machine Incline Press
8 x 70
8 x 90
8 x 90
8 x 100*
HS Iso-Lat Chest Press
8 x 45*
8 x 45
6 x 50
6 x 50
Barbell Front Raise
6 x 30
8 x 30
8 x 30
8 x 30
Machine Shoulder Press
8 x 70
6 x 80
6 x 80
6 x 80
Freemotion Dual Cable Cross-Chest Fly
12 x 20*2
9 x 20
9 x 17.5
10 x 17.5
Bent Leg Ab Board Decline Crunchs
10, 10, 8, 8
Woohoo, up a rep on the crunchs from last time I did them.
Redid the workout from yesterday, not enougth energy (or time for that matter) to do cardio. Hopefully tomorrow...
Posted by: grant
Cardio
35 min total
30 min treadmill run
5 min cooldown
334 cals total
50% from fat
Max 168~86%
Avg 123~63%
What a sad sad average...legs still sore from weekend workout , especially adductors, chest a bit sore, not sore enought though. Disappointing...
Posted by: grant
Torso Pull, Back Dom.
Cybex Modular Lat Pulldown
6 x 10*
7 x 8
6 x 6
6 x 6
Bent over Rows
8 x 50+bar
8 x 70+bar
8 x 70+bar
8 x 70+bar
HS Iso Lat Pulldown
Bilaterally
8 x 45
6 x 55
Unilaterally
6 x 55*2
6 x 55*2
Machine Low Row
8 x 7*
8 x 7
8 x 8
5^ x 9 (partial)
Cardio
Elliptical cooldown 5 min.
Light workout tonight as I'm planning on a good day tomorrow morning, yeaaa for Thanksgiving break (where I'll be studying for most of the time)
*(guess these are 12.5 per plate)
Posted by: grant
Torso Pull, continued.
DB Lat Raise
10 x 10
8 x 12
8 x 15
8 x 15
Chins, machine assist
6 x -
5/6 x
6 x +20
6 x +20
DB Shrug
10 x 55
10 x 55
10 x 55
8 x 60
Cardio
40 min total
35 min treadmill run
5 min cooldown
431 cals total
45% from fat
Max 168~86%
Avg 132~68%
I'm not sure if the treadmill I was running on was centered on some magnetic fault b/c my stupid watch totally froze after about six mins into my run and was then giving some really interesting HR numbers, like 0%. Whatever, took the cals from the same Cardio workout and plopped it in for tonight.
Lat work felt good, warmed up with some lighter weight before jumping into heavier stuff. Saw a guy doing some incredible ab work today, want to attempt some of the stuff he was doing tomorrow morning, considering we won't be having abs class due to the holiday.
Posted by: grant
Training
Decided to just take the day off!
Posted by: grant
Cardio
Total time 90 minutes
30 min HIIT on Stairmill
40 min treadmill run
10 min bike cooldown
1119 calories total
40%-45% from fat
Max 174~89% of max
Avg 150~77% of max
Stretching/flexiblity work ~15 min. post
What some turkey (and maybe a slice of homemade pumpkin pie can do for you)
Posted by: grant
Torso Push/Chest Dom./Abs
Lever Seated Crunch
8 x 30
8 x 20
8 x 20
10 x 20
Incline Smith Bench Press
10 x 115
8 x 135
6 x 155
7 x 155
4 x 165
DB Bench Press
6 x 110
6 x 110
6 x 110
6 x 110
HS Iso-Lat. Incline Press
10 x 90
8 x 110
8 x 110
8 x 120
Freemotion Seated Fly
8 x 40
8 x 40
8 x 45
10 x 45
+
1/2 abs class included Traditional Crunches, Modified Raised-Feet Crunches, Bent-Leg Knee Raises, Pulse-Ups, Bicycle Kicks, Raised Knee-Ins, Oblique Flutter Kicks, Oblique V-Ups, Bridges, Side Jackknifes, and other stuff.
Cardio
Cooldown 5 min. exercise bike
Total time approximately 90 min.
Wow, workout was tough today, probably could've waited until the late afternoon to early evening today as I know my muscle glycogen probably hasn't completely recovered from yesterday, but I'm crazy. Was debating on Abs class in the middle of my chest routine and decided why not...I've learned to at least attempt stuff even if I'm not feeling at 100%, otherwise I feel like shit for the rest of the day. Wasn't too bad, getting stronger, endurance and control over movements improving. The incline smith wasn't too bad either although I really wonder how much of an assist some of these damn machines give...tomorrow I'm thinking I might pull a light combo push/pull leg routine and then light cardio...
Posted by: grant
Cardio
90 min. total
30 min. Elliptical Crosstrainer HIIT (Hills Plus setting)~75%-88%
45 min. treadmill running (includes five min. cooldown)~85% of target HR
10 min. exercise bike cooldown~65% of target HR
Total cals. (on the watch not on the damned machine) 1145
45% from fat
Max. 171 or 88%
Avg. 146 or 75%
+
Stretching/flexibility stuff approximately 15-20 min. post workout.
umm....oops No leggies today...don't know what happened , didn't think I'd have it in me today to do this again, but one thing led to another and...
Posted by: grant
Training
Off
Posted by: grant
Lower/Push/Pull
Freemotion Squat 4 working sets 1.5 min. rest bet. sets
8 x 180
8 x 220
8 x 260*
8 x 300
SL Deadlifts 3 working, 1 min. rest
8 x 115
8 x 135
8 x 135
Glute/ham machine 3 working sets, no rest bet. sets
8 x 70
6 x 110
6 x 110
DB Lunge 3 working sets, 1-1.5 min. rest bet. sets
6 x 80
6 x 80
6 x 90
Leg Ext. 3 working sets, 1 min. rest bet. sets
8 x 75
8 x 90*
8 x 90
Standing calf raises 2 working, no rest bet. sets
8 x 112.5
8 x 100
Cardio
5 min. exercise bike cooldown + walk back to apt.
Worked out this morning before school. Quick and crazy to hit the legs. Would've liked to do conventional squats, but someone was on the only rack in the gym and didn't have time to wait. Weight was good though on the FM Squat machine--although, it's a machine . Final exams next week, absolutely dreading them...
Posted by: grant
Cardio
60 min total
30 min HIIT Cross Ramp Speed Intervals
35 min treadmill run
815 cals total
45% burned from fat
HR Max 168~86%
HR Avg 141~72%
+
Stretching post workout
Posted by: grant
Torso Pull + Hip Add.
WG Chins - 2 min. rest bet. sets
3 working, 6 x bw
HS Iso Lat Pulldown - 1.5 min. rest
4 working, 10 x 70, 6 x 90, 6 x 110, 6 x 110
Low Rows - 1.5 min. rest
4 working sets, 10 x 5, 8 x 7, 8 x 8, 8 x 8
Machine Hip Adductors - 1.5 min. rest
4 working, 10 x 70, 8 x 90, 8 x 100, 8 x 100
BB Bicep Curl - 1.5 min rest
2 working, 10 x 40, 10 x 40
Hammer Curl - 1. 5 min rest
3 working, 8 x 30*2, 8 x 35*2, 6 x 40*2
Cable Curl
3 working, 8 x 7, 10 x 7, 8 x 8
+
5 min. elliptical cooldown
Posted by: grant
Cardio
40 min total
35 min HIIT elliptical (Hills plus setting)
5 min cooldown
515 cals total
45% from fat
Max 171
Avg 142
Argh.
Posted by: grant
Cardio
Posted by: grant
Chest
Bench
4 working, 8 x 115, 8 x 125, 8 x 125, 6 x 135
HS Iso Lat Incline Press
3 working, 8 x 90, 8 x 90, 6 x 100
+
Cardio
90 min total
30 min HIIT Stairmill Speed interval setting
40 min treadmill run steady state
10 min elliptical cooldown
1088 cals total
45% from fat
Max 170~87%
Avg 145~74%
+
Stretching 15 min post cardio workout
Workout wasn't exactly what I had planned as I had wanted to have a weights day today but after some sets with both the bench and the machine, it became clear that it just wasn't going to happen for some reason. Probably could've come in about 1/2 hour earlier and would've been fine but my pre-workout meal had already been well on its way to being digested.
I made the best of of it and shifted into some cardio. Want to dedicate the next two training days to weights only to make up for some the slacking in that area. I like/love cardio but need to maintain my muscle mass (at the very least)+build upon what I have. Wed. (after my last final) will be my next cardio day...promise.
Posted by: grant
Torso Push, Chest Dom.
DB Bench Press
4 working sets, 2 min. rest
10 x 90, 8 x 90, 6 x 100, 6 x 100
HS Iso Lat Incline Press
4 working, 1.5-2 min. rest
10 x 90, 8 x 110, 8 x 110, 6 x 120
Decline BB Bench Press
4 working, 2 min. rest
8 x 70, 6 x 80, 6 x 80, 6 x 90
Machine Flat Press
4 working, 1.5-2 min. rest
8 x 135, 8 x 150, 8ish x 150, 5ish x 165
DB Pullover
3 working, 1.5 min. rest
8 x 25, 8 x 25, 8 x 25
Freemotion Chest fly
4 working, 1.5-2 min. rest
8 x 40, 6 x 45, 8 x 45, 10 x 40
Cardio
Cooldown walk to the grocery store, then back to apt.
Good solid chest work today, a bit lighter than some of my previous work but still solid. Surprisingly, chest was bit tight after yesterday...
Posted by: grant
Training
Off for studying...
Posted by: grant
Leg & Arm Push
Smith Squat 4 working sets, 1.5-2 min. rest (weight plus bar)
10 x 70, 8 x 90, 6 x 160, 6 x 160
Seated Leg Press 4 working sets, 1.5 min. rest
8 x 150, 8 x 170, 8 x 190, 6 x 210
DB Lunges 4 working sets, 2 min. rest
6 x 40*2, 8 x 40 *2, 6 x 45*2, 6 x 45*2
French Press 3 working sets, 1.5 min. rest
8 x 50, 8 x 50, 8 x 50
Pushdowns 4 working, 1.5 min. rest
8 x 5, 8 x 5, 8 x 5, 4 x 6 (weight x some poundage not sure of)
Arm Extensions 4 working sets, 1.5 min. rest
6 x 50, 6 x 50, 6 x 50, 8 x 50
Standing Calf Raise 3 working, 1 min. rest
8 x 100, 8 x 112.5, 8 x 125
Cardio
10 min. elliptical steady state + walk to store, walk to apt.
Woo hoo!! Last day of finals and the quarter!! Can't wait for my workout tomorrow morning, been dreaming of it.
Posted by: BulkMeUp
Quote:
|
Originally Posted by grant
Leg & Arm Push
Smith Squat 4 working sets, 1.5-2 min. rest (weight plus bar)
10 x 70, 8 x 90, 6 x 160, 6 x 160
|
Do you usually do squats on the smith machine? There have been a lot of thread/discussions regarding the negative issues of doing this.
Posted by: grant
Cardio
90 min total
30 min HIIT elliptical Hills plus setting
50 min treadmill run
5 min exercise bike cooldown
1145 cals total
40% from fat
Max 172~88%
Avg 144~74%
+
post cardio workout stretch routine 10 min
+
Crazy walk to Vitaminshoppe, then back to apartment, then ran back down to the store because I forgot my wallet like an idiot.
Workout was good, wasn't incredibly intensive , what was was the incredibly exhausting experience I had afterwards, didn't end up having my postworkout drink oooh...only about 2 hours after my workout . Think I might head back tonight for abs class, we'll see how I'm feeling though, I may have eaten off an extremity by that point.
Posted by: grant
Quote:
|
Originally Posted by BulkMeUp
Do you usually do squats on the smith machine? There have been a lot of thread/discussions regarding the negative issues of doing this.
|
Hey BulkMeUp, thanks for responding to my journal!
I try not too, as I understand the Smith for any exercise is hard on the joints, but my gym only has one squat rack unfortunately and it's one sorry rack at that. I would've used it but someone was on it so moved on to the next best thing I guess. Could've done DB Squats but wanted to save 'em for the lunges I guess...
Posted by: grant
Torso Pull + Hip Abd.
Lat Pulldown
4 working sets, 1.5-2 min. rest
10 x 60, 8 x 75, 6 x 90, 6 x 90
WG Chins
4 working, 2 min. rest
6 x bw
HS Iso-Lat Pull
4 working, 1.5-2 min. rest
8 x 90, 6 x 110, 8 x 110, 6 x 120
DB Bicep Curl
4 working, 1.5 min. rest
8 x 20*2, 8 x 25*2, 8 x 30*2, 6 x 30*2
Rope Curls
4 working 1.5 min. rest
8 x 5, 8 x 5, 8 x 6, 8 x 6
Low Rows
4 working, 2 min. rest
10 x 7, 8 x 8, 8 x 8, 6 x 9
Machine Hip Abductors
4 working, 1 min. rest
8 x 80, 8 x 80, 8 x 90, 8 x 90
Cardio
Cooldown 10 min. elliptical steady state
Posted by: BulkMeUp
Quote:
|
Originally Posted by grant
[U][B]Cardio
|
Is your cardio for fat loss or cardiovascular health/improvement?
Quote:
|
Originally Posted by grant
Crazy walk to Vitaminshoppe, then back to apartment, then ran back down to the store because I forgot my wallet like an idiot.
|
happens to the best of us.
Posted by: grant
Quote:
|
Originally Posted by BulkMeUp
Is your cardio for fat loss or cardiovascular health/improvement?
|
Honestly, both I guess + I just really enjoy it. Although I guess I'd have a hard time presenting a case for fat loss.
Your insights?
Posted by: BulkMeUp
I noticed the 30 mins HIIT. HIIT is very efficient for fat loss. Though it is not recommended for those who are cardiovascular unfit and/or obese. I assume you are neither 
Anyway, If HIIT is done properly, you shouldnt last a few mins. At least when you initially start out. The High part of the HIIT cycle is a sprint. You need to go as fast as you can. Like you are trying to save your life. So next time try this.
Ellipitical, level2
Warm up a few mins.
Sprint for 15secs. (Go as fast as you can).
Go slow/low for the next 45 secs.
Repeat.
Cooldown few mins.
Start with a 4-5 min session (+warmup+ cooldown). And see how it feels.
The point of the sprint is to get to your vo2max. Most people will suffer latic acid failure before that. But you have to keep trying. 
Posted by: grant
Quote:
|
Originally Posted by BulkMeUp
I noticed the 30 mins HIIT. HIIT is very efficient for fat loss. Though it is not recommended for those who are cardiovascular unfit and/or obese. I assume you are neither
Anyway, If HIIT is done properly, you shouldnt last a few mins. At least when you initially start out. The High part of the HIIT cycle is a sprint. You need to go as fast as you can. Like you are trying to save your life. So next time try this.
Ellipitical, level2
Warm up a few mins.
Sprint for 15secs. (Go as fast as you can).
Go slow/low for the next 45 secs.
Repeat.
Cooldown few mins.
Start with a 4-5 min session (+warmup+ cooldown). And see how it feels.
The point of the sprint is to get to your vo2max. Most people will suffer latic acid failure before that. But you have to keep trying. |
actually...that's exactly what I do, my HR during my sessions usually run between 65-70% of Max during the "rest" period for about 2 min. and 85-88% during the "hard". The machines depending on which I'm on have different settings complementing high intensity training, like the Hills Plus setting on the elliptical or the Speed intervals on the Stairmill. I have noticed a increase in endurance (with regard to my cardio workouts) but I'm not as "tired" afterwards as I once was.
I'll take your advice and begin to increase intensity during the HIIT sessions while shortening the sessions. Thanks for the input.
Posted by: grant
Abs/Pilates
1/2 hour class, Side Jackknife, Bridges, traditional crunches, Two-Point Bridge, Side Bridge, Single-Knee Crunch, Twisting Crunch, Double Crunch with a Cross, etc.
Cardio
25 min. total
10 min run + 10 min. of sprints
5 min. cooldown
291 cals total
45% from fat
Max 174~89%
Avg 138~71%
Workout was OK. Feeling kinda OK today. Abs went well except the strain on my lower back with some of the lower work--cardio--ehh, not impressed with my performance. Didn't feel exactly energetic this morning and couldn't seem to reach 90% today for some reason...have a feeling my glycogen stores aren't completely at 100%, oops.
Posted by: grant
Torso Push
All 2-2.5 min. rest, except noted/4 working sets/8-10 rep range
Bench Press
1 w/u, 4 working
10 x 115, 6 x 135, 6 x 135, 4 x 145, 4 x 145
DB Incline Press
10 x 80, 8 x 90, 8 x 90, 8 x 90
Machine Chest Press
10 x 120, 8 x 135, 10 x 135, 6 x 150
HS Iso-Lat Incline Press
8 x 90, 4 x 110, 5 x 110, 5^6 x 110
Freemotion Flys 1.5 min rest
8 x 40, 8 x 40, 8 x 45, 8 x 45
Freemotion Seated One Arm Press off the Back (ehhh...)
6 x 25, 6 x 30, 4 x 35, 6 x 20
DB OH Press 1.5 min rest
8 x 50, 8 x 50, 8 x 50, 8 x 50
DB Front Raise 1 min rest
8 x 20, 8 x 24, 8 x 24, 6 x 30
Cardio
80 min. total
60 min. elliptical steady state includes 5 min. warmup/cooldown: HR 165/85%
15 min. "fun run" to round things out: HR 150/77%
5 min. cooldown
Total Cals. 1,077
40% from fat
+
Post workout stretching stuff~10 min.
Total gym time today ~ 135 min. Ugh.
The one arm off the back thingies didn't feel very productive, think I'll just stick with DB unilateral press instead...Good workout though...think I might need to take tomorrow off .
Posted by: grant
Training
Rest
Posted by: grant
Leg & Arm Pull
1-2 min. rest bet. sets, 6-10 reps per exercise
SL Deads
8 x 95, 6 x 115, 6 x 115, 6 x 125
Good Mornings
6 x 95, 6 x 95, 6 x 95, 6 x 105
Seated Leg Curls
8 x 75, 8 x 90, 8 x 90, 8 x 90
Glute Machine* each side
8 x 50, 8 x 70, 8 x 70, 8 x 90
Barbell Bicep Curl
10 x 40, 8 x 50, 8 x 50, 8 x 60
Hammer Curls
8 x 30*2, 8 x 30*2, 8 x 30*2, 6 x 35*2
Machine Hip Adductor
12 x 100, 8 x 110, 8 x 110, 8 x 110
and to round things out...
Close Grip Pull-ups
8 x bw, 8 x, 6 x 7 x
Cardio
20 min. total cooldown
Exercise bike/HR @ 65%
202 total cals
60% from fat
Workout was OK, the Deads + Good mornings weren't at all spectacular. Next time want to try DB instead of the barbell, or perhaps a diff. variation of the deadlift. Bout time I began a new rotation, this one has worked well for me as I've gained some lean mass and improved the balance that I'm looking for. Thinking I might try a full body with full cardio days inbetween (instead of the partial days, like today).
Painted my apartment today w/most of the paint going on the walls and very little on me. Also decided to post a pic...
Posted by: grant
Cardio
85 min. total
30 min. Stairmill Speed Interval Setting
20 min. treadmill steady state run
20 min. elliptical steady state
10 min. exercise bike cooldown
Total cals 1059
45% from fat
Max 170/87%
Avg 141/72%
Hammies tight, strain in left glute while running hence the shift into the elliptical. Not enough energy this morning for this. Thinking about an abs class tonight, weather is getting increasingly bad though.
Posted by: grant
Shoulders/Back/Upper stuff
Lat Pull
8 x 75, 6 x 90, 6 x 90
DB Bent-Over Lat. Raise
8 x 12, 8 x 12, 8 x 15
Front Raise
6 x 12, 8 x 12, 8 x 15
HS Iso-Lat Row
8 x 90, 8 x 90, 6 x 100
DB Shrugs
10 x 100, 8 x 110, 8 x 110
EZ Bar Upright Row
8 x 40, 8 x 40, 6 x 50
Cardio
Cooldown = walk back to store/home
Tired today. Shoulder/trap stuff was about all I could manage, kept volume done. Was in and out in about 25~
Posted by: BulkMeUp
Arm is looking good. Nice mass + definition
Just to clarify. The HIIT i do is on the Elliptical Cross-Trainer. There are some which do not have the moving handles. I dont do HIIT on those. Sprinting is better on the crosstrainer ones.
Posted by: grant
Cardio/Endurance stuff
105 min. total
30 min. HIIT Speed Interval - http://www.egymequipment.com/stairstep70p.htmlm ~ 70-85% of max HR
20 min. steady state treadmill run ~ 80-85% of max HR
30 min. elliptical steady state http://www.pfc-fitness.com/index.cfm...0CT9500HRR.htm~ 80-85% of max HR
10 min. excercise bike cooldown ~ 70% of max HR
Total cals. 1416
45% from fat
Max 169/87%
Avg 148/76%
Abs
Decline ab board crunch 1-1.5 min. rest
4 sets of 10 reps
Swiss ball ab crunch
10, 10, 12, 12
Was kind of day dreaming today on the cardio equipment...ab work was after the cardio, I know, I know but felt good, nice and tight.
Glute still bothering me from a couple of days ago. Almost cut my finger off this morning when making my omelet, bandaged it up and went back and actually found the part of the nail and skin I sheared off while chopping spinach. What an idiot, so irritated. Don't think it should affect my lifting though...hopefully.
Posted by: grant
Quote:
|
Originally Posted by BulkMeUp
Arm is looking good. Nice mass + definition |
Cool...thanks! You have any pics posted in your journal??
Quote:
|
Just to clarify. The HIIT i do is on the Elliptical Cross-Trainer. There are some which do not have the moving handles. I dont do HIIT on those. Sprinting is better on the crosstrainer ones.
|
Yeah, we've got two of these at my gym, but the majority are the older Precor. I would think Sprinting on the treadmill would probably be the best bet overall.
Posted by: BulkMeUp
Quote:
|
Originally Posted by grant
Cool...thanks! You have any pics posted in your journal??
|
I had posted pics a while back. They are buried somewhere in my journal but none too impressive.
Quote:
|
Originally Posted by grant
Yeah, we've got two of these at my gym, but the majority are the older Precor. I would think Sprinting on the treadmill would probably be the best bet overall.
|
The treadmill is not the best for HIIT as the constant changing of speeds increases your chances of loosing your footing and falling. But just for straight running it is ok. HIIT is best done on a track.
Sprinting requires a sudden burst of power. A proper sprint will kill you in ~30secs or less. If you last longer, it may not be real sprint or not a sprint at all. check these threads. they will give you a picture of what i'm trying to say.
http://www.ironmagazineforums.com/sh...ad.php?t=35963
http://www.ironmagazineforums.com/sh...ad.php?t=33146
Posted by: grant
Quote:
|
I had posted pics a while back. They are buried somewhere in my journal but none too impressive.
|
I'll be the judge of that
Quote:
The treadmill is not the best for HIIT as the constant changing of speeds increases your chances of loosing your footing and falling. But just for straight running it is ok. HIIT is best done on a track.
Sprinting requires a sudden burst of power. A proper sprint will kill you in ~30secs or less. If you last longer, it may not be real sprint or not a sprint at all. check these threads. they will give you a picture of what i'm trying to say.
http://www.ironmagazineforums.com/sh...ad.php?t=35963
http://www.ironmagazineforums.com/sh...ad.php?t=33146
|
I would have to agree on the treadmill sprints as I've tried it before and it's ... "uncomfortable" to say the least, what I meant was running rather than treadmill work. I have to argue that Sprints aren't HIIT. The high intensity and the length of the time you spend at that intensity is all relative in my mind. It's not to say that in my workouts I don't incorporate it when I really ramp up the the setting and reach 90% of my target HR--as far as only lasting 30 seconds...maybe, but that's hard for me to admit.
Posted by: grant
Chest/Back Antag. Training
WG Chins
4 working sets
6 x bw, 6 x bw, 6 x bw, 7 x bw
DB Press
8 x 100, 8 x 100, 8 x 100, 7 x 100
T-Bar Row
8 x 45, 8 x 55, 8 x 55, 8 x 60
HS Incline Press
8 x 90, 8 x 90, 6 x 120, 6 x 120
Low Row
8 x 8, 8 x 8, 6 x 9, 8 x 9
FM Flys
10 x 40, 8 x 45, 8 x 45, 6 x 50
DB Decline Press
8 x 80, 8 x 80, 6 x 90, 6 x 90
Bent-over Lat Raise
20 x 12, 20 x 12, 30 x 8, 30 x 8
Cardio
Walk back to apt ~ 5 min.
Posted by: grant
Training
Off--not feeling too hot today--
Posted by: grant
Cardio
120 min. total
35 min. Stepmill Speed Interval Setting
40 min. treadmill run (where the watch stopped recording...grrr)
25 min. steady state elliptical
15 min. exercise bike cooldown
Total Cals. 1390~probably closer to 1500 as the duct work in my gym infers with my monitor
45% from fat
Max 173
Avg 139
Time in Zone 118-147~60 min.
Flex
post training stretch routine-10 min.
Did a lot of studying today at the gym, watch/HR monitor irritating when it stops giving a read out or gives one that's completely ridiculous like 35%.
On another note, it's frigid outside, temp this morning was hovering around -1 F. Of course it's supposed to be 50 on Saturday, only in Chicago.
Posted by: grant
Lower Antag. Training
1.5-2 min. ri
Squat 1 w/u, 3 working sets
10 x 95, 10 x 135, 8 x 155, 8 x 155
DL 1 w/u, 3 working
10 x 95, 8 x 135, 8 x 135, 8 x 135
FM Squat 4 working
8 x 200, 8 x 200, 6 x 220, 8 x 220
Seated Leg Curl 4 working
10 x 90, 6 x 105, 6 x 105, 8 x 105
Leg Ext. 4 working
8 x 75, 8 x 75, 6 x 90, 8 x 105
Hip Abductor 3 working
8 x 70, 6 x 80, 6 x 80
Standing Leg Raise 3 working
8 x 112.5, 8 x 112.5, 8 x 112.5
Cardio
10 min. recovery/cooldown run~HR 70%
Posted by: grant
Cardio/Recovery work/Workout Numero Dos
20 min. total
Elliptical steady state~HR 70%
222 total cals.
55% from fat
Posted by: grant
Abs
Decline Ab Board Crunch
4 working sets x 10
Hyperext.
4 working sets x 10
Cardio
Approx. 55 min. total
33 min. Crossramp Interval ~ 65% HR-80%
15 min. playing musical treadmills ~ 75%-80%
5 min. cooldown elliptical
524 total cals.
55% from fat
Max 161
Avg Sad sad sad
What a bullshit workout--didn't sleep well last night-- + my HR monitor was giving me shit again but ONLY in the treadmill section of the cardio area. No idea why, tried rotating around to find an area w/o any radio interference without luck, must have looked fucking insane. Thinking I hurt myself by incorporating that second workout last night, total caloric intake definitely up with more carbs so I doubt diet is an issue. Argh.
cPT exam tomorrow, kinda nervous although I've been working diligently on preparing for it. We'll see I guess.
Posted by: grant
woohoo!!!!
I passed my cPT exam!!!
...
...
Posted by: BulkMeUp
But i have to ask. What is a 'cPT' exam?
Posted by: grant
Certified Personal Trainer
Posted by: BulkMeUp
Then you are the last person i should be giving advice to. lemme tiptoe away from your journal...
Posted by: grant
Back/trap. stuff
3 working sets, 1.5-2 min. rest intervals
Lat Pulldown
8, 8, 6
Seated Machine Row
8, 8, 6
Low Row
8, 8, 6
One-Arm DB Row
8, 8, 6
DB Shrugs
8, 8, 6
DB Upright Rows
8, 8, 6
Cardio
25 min. total
20 min. treadmill steady state run
5 min. warmup/cooldown
237 cals total
84%-66%
In all my excitment, I forgot to bring my workout log, hence the lack of detail in the numbers. Went light anyway, lowered sets from the usual 4 to 3 and finished it off with a little run. Interesting to note after working out in the morning for about two weeks or so (on vacation) and working out in the late afternoon/early evening today, the difference in energy level is truly amazing. When I go back to school I think I'm going begin working out in the wee morning hours in order to take advantage of this.
Posted by: grant
Quote:
|
Originally Posted by BulkMeUp
Then you are the last person i should be giving advice to. lemme tiptoe away from your journal... |
He--he, no if anything your input has made me dig deeper into things (I'm keen on research)--thanks!
Posted by: grant
Cardio
105 min. total
40 min. Stepmill Speed Interval Setting
40 min. Treadmill steady state run
20 min. Elliptical steady state
5 min. Exercise bike cooldown
Total cals. 1232
45% from fat
Max 208/107%*
Avg 140/72%
Not sure this is quite accurate but it's what the watch said...
10 min. post workout stretching
Posted by: grant
Training/Chest
1 w/u, 3 working, 1.5-2 min. rest bet. sets
DB Press
8 x 45*2, 8 x 45*2, 6 x 50*2, 6 x 50*2
BB Incline Press
6 x 115, 6 x 115, 4 x 125, 5 x 125
Machine Press
8 x 135, 8 x 135, 6 x 150, 6 x 150
DB Decline Press
8 x 40*2, 5 x 45*2, 8 x 45*2, 8 x 45*2
Freemotion Fly
6 x 45, 6 x 45, 8 x 40, 8 x 40
Cardio
Walk to store-then apt.
Workout was OK--reversed pyramided on the flys, think I might try incorporating that more often to change things up. No "real" cardio today, tired...lack luster wish Christmas was over already mood...
Posted by: grant
Training
Rest
Posted by: grant
Cardio
Total time: 130 min.
35 min. Speed Intervals Stairmill
35 min. steady state treadmill run
40 min. steady state/random hills/steady state
10 min. cooldown exercise bike
Total kcal: 1526
From fat: 45%
HR Max: 91%/178
HR Avg: 72%/140
Time in Zone 117-176: 1.55 hr
+
10 min. post stretch
Workout was OK--right knee started to feel a little "loose" on the treadmill which worries me as all this work is an attempt to push some endurance for running. Right hip flexor is also a little strained. My avg on the Stairmill intervals wasn't that impressive as was my overall avg for today--although I was really pleased with hitting 91% today on the elliptical. After that experience I really didn't have the energy for much else and just cruised at 80-75-70-65% until I was finished with the workout.
I'm also planning a new routine. I've got a couple of ideas in mind. I won't be able to continue what I've been doing for the last couple of weeks cardio-wise but I'm hoping for a heavy Wed. and Sun.
Sun.- Heavy Upper
Mon.- Off
Tue. - Light Lower
Wed. - Cardio
Thu. - Light Upper
Fri. - Heavy Lower
Sat. - Cardio
Hmm...not perfect but an option...
Posted by: grant
Light Lower
1.5-2 min. rest interval/4 working sets
Squat 2 w/u
12 x 95, 12 x 115, 12 x 135, 12 x 135, 8 x 155, 8 x 155
DB Lunge
6 x 30*2, 8 x 30*2, 6 x 35*2, 8 x 35*2
Hip Abbd.
8 x 80, 8 x 80, 8 x 80, 10 x 70
Seated Leg Press
8 x 170, 8 x 170, 8 x 190, 8 x 190
Leg Ext.
8 x 60, 8 x 60, 6 x 75, 8 x 75
Glute Machine
8 x 50, 8 x 50, 6 x 75, 8 x 75
Seated Calf Raise
10 x 45, 10 x 45, 12 x 45, 12 x 45
Cardio
Cooldown walk to the coffee shop--then to apt.~5 min.
Next time lower sets increase # of reps..., weight was good
Posted by: Pylon
Looks good in here, Grant. Keep it up!
Posted by: grant
Quote:
|
Originally Posted by Pylon
Looks good in here, Grant. Keep it up!
|
Hey thanks man and thanks for stopping by!
Posted by: BulkMeUp
Is your seated leg press the one where the seat moves as you press? I know that as the 'Leg Sled'.
Posted by: grant
Quote:
|
Originally Posted by BulkMeUp
Is your seated leg press the one where the seat moves as you press? I know that as the 'Leg Sled'.
|
Hey BulkMeUp,
Nope...it's a variation of this...http://www.exrx.net/WeightExercises/...dLegPress.html
Posted by: grant
Cardio
105 min. total
30 min. EFX Crossramp Interval training: 65-80%
60 min. recovery treadmill run: 75-80%
15 min. elliptical cooldown: 75%
Total cals: 1252
From fat: 50%
Max HR: 176/90%
Avg HR: 138/71%
Time in Zone 117-176: 1:32 hr
Abs stuff
Decline ab board crunch
4 working sets/10 10 10 9ish
Swiss ball crunch
4 working/15 15 15 15
+
Post workout stretching stuff: 10 min.
Abs stuff felt good, nice muscle contraction. Knee didn't feel too bad on the mill today, took it easy and made it a recovery run avg about 75%. Ehh not much else, a very gloomy, gray, rainy day here. Making risotto for lunch...
Posted by: grant
Quote:
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Making risotto for lunch...
|
Holy shit it's good...
Posted by: grant
Upper
3 working sets/1.5-2 min. RI
WG Chin
7 x bw, 6, 6
DB Bench
10 x 90, 8 x 50, 8 x 50
EZ Bar Bent-over Row
10 x 50, 10 x 50, 10 x 50
Alternating Incline DB Bench
6 x 70, 6 x 70, 8 x 70
One-Arm DB Row
6 x 45, 6 x 45, 8 x 45
Flat Bench DB Multi Press
12 x 50, 12 x 50, 12 x 50
Cardio
5 min. exercise bike cooldown
Posted by: Pylon
Quote:
|
Originally Posted by grant
Cardio
105 min. total
30 min. EFX Crossramp Interval training: 65-80%
60 min. recovery treadmill run: 75-80%
15 min. elliptical cooldown: 75%
Total cals: 1252
From fat: 50%
Max HR: 176/90%
Avg HR: 138/71%
Time in Zone 117-176: 1:32 hr
Abs stuff
Decline ab board crunch
4 working sets/10 10 10 9ish
Swiss ball crunch
4 working/15 15 15 15
+
Post workout stretching stuff: 10 min.
Abs stuff felt good, nice muscle contraction. Knee didn't feel too bad on the mill today, took it easy and made it a recovery run avg about 75%. Ehh not much else, a very gloomy, gray, rainy day here. Making risotto for lunch...
|
mmm....risotto.....
Posted by: grant
Ha! I'm telling you I out did myself...only because I earned it though...
Posted by: grant
Cardio
50 min. total
35 min. StairMill Speed Interval
10 min. elliptical
5 min. treadmill
Total Cals: 575
50% from fat
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