Thread: Sawyer's journal

Solid work!

Thanks Curt!

BB Bench press
210x10
220x10
230x10

DB incline
60x10
65x10
70x10

Decline wide grip bb press
190x10
200x10
210x10

Laying oh tricep extensions
80x10
85x10
90x10

Pull-ups
10x3 unweighted

I didn't quite feel motivated today and I felt a little lackadaisacal (yes thats proper spelling =P) in the gym. i am wondering if i am overworking between working out 3 days a week, having football practice 3 days a week and walking 18 holes of golf once or twice a week =/. I guess Ill gauge how I feel the next couple weeks and see how I feel.

I am going to start a 2 day a week program since football has started up and I feel like I have been overtraining.

Squat
270x6
280x6
290x6
300x6

BB Incline press
205x6
215x6
225x6

Leg press
760x6
850x6
940x6

Decline close grip press
205x6
215x6
225x6

Took some time off during finals week for school, also the rest was nice. Back at it now, 2 days a week. Bum knee from football so wont be doing lower body for a couple weeks.

BB Bench
240x8
250x6
260x4
225x11

Laying tricep extension
80x8
85x8
90x8

Bent db rows
70x8
75x8
80x8

Seated rows
168x8
180x8
192x8

Hammer db curls
35x8
40x8
45x8

Incline BB bench
205x8
215x6
225x6

DB shoulder press
70x8
75x6
75x5

Upright row
90x8
100x8
110x8

Pull-ups
BWx10x3

Dips
BWx15x3

BB bench
245x8
255x6
265x4
225x11

Seated cable row
168x8
185x8
197x8

Flys
45x8
50x8
55x8

Laying tricep ext
75x8
80x8
85x8

Bent bb row
135x8
185x8
195x8

BB bench
250x8
260x6
270x4

Laying oh tricep ext
80x8
85x8
90x8

Seated row
167x8
179x8
191x8

Weighted push ups
70x8
80x9
90x8

Hammer curls
30x12
35x10
40x8

Incline bench
205x8
220x6
230x5

DB shoulder press
75x8
80x6
85x6

Upright row
90x8
100x8
110x8

Weighted pull ups
3x8+20 lbs

Weighted dips
8+40 lbs
10+40 lbs
12+40 lbs

Flat BB Bench
25x8
260x6
270x4

Flat BB Close grip
185x8
195x6
205x5

Bent BB row
70x8
75x8
80x8

Seated Row
180x8
192x8
204x8

BB Hammer curls
35x12
40x10
45x8

I AM BACK FROM THE DEAD.

Long story short: Last time I posted around here I had just joined a semi-pro football team and was still working out regularly (early 2010). Well, I tore my ACL and also sustained a grade 3 MCL tear playing football. I had ACL repair and ended up having to have surgery to repair the MCL as well even though surgery is uncommon for MCL injuries. My doctors wanted me to get my ROM back before surgery, so I waited about 2-3 months to have surgery- all of which I was on crutches/bed ridden. When it was all said and done I was on crutches/out of commission for nearly six months months (between waiting for surgery, recovering from surgery, and then doing basic rehab to build up the muscles after the immense atrophy associated with 3 months of inactivity). I tried to go to the gym a couple times while on crutches, but I just felt like I was in the way and couldn't get motivated.

I was back on my feet around January 2011, however I had gotten out of the habit of working out and shifted my focus to work/school/getting drunk (I am a college student, its what I am supposed to do..). I had a couple month long stints where I got back in to the gym, but it never lasted. I went from benching over 300lbs and squatting 500lbs in early 2010, to being the shrimp benching 145 lbs and being afraid to squat (due to my knee) today.

Well, I have decided to change things. The reason for the change is two-fold. One, I am an exercise science major, and being inactive is quite simply an abomination for me and my future career. Second, and clearly most importantly, I will be going to Cancun in four months, and I can't let my little brother and life long friend look better than me. Well, at least not significantly better.

So, as of this week I am back at it! My goals are pretty simple: I intend to stay around the same weight (175 lbs to 180 lbs), but increase all major lifts by 50% or more, gain significant muscle mass, feel more confident about my knee, and have everybody come see how good I look (ala Ron Jeremy) come mid June.

I only have two days a week where I will be able to be in the gym, but I plan on working my ass off those two days and also doing some core and cardio exercises at home 2-3 days a week as well ( I will try to increase my gym time if my school/work schedule allows). Lets do this.

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My first two workouts of the new era:

2/21/12

BB bench: 155lbs x 10, 165lbs x8, 175lbs x4
Flies: 40lbs x 10 x 3 sets
Seated cable row: 120lbs x 10, 132lbs x 10, 144lbs x10
DB bent row: 55lbs x 8 x 3 sets
Upright fly (machine): 120lbs x 10 x 3
Laying skull crushers: 55lbs x 8 x 3 sets

2/23/12
DB frontal raise: 30lbs x 10, 35lbs x 9, 40lbs x 7
BB incline bench: 115lbs x 10, 135lbs x 8, 145lbs x 6
dips: 8 x body weight x 3 sets
Cable pull-downs: 84lbs x 10, 96lbs x 12, 108lbs x 10
BB standing overhead press (slow and controlled): 95lbs x 4 x 3 sets
DB military press: 45 lbs x 10, 50lbs x 8, 55lbs x5

Notes: I have no spotter for these workouts. I also decided to take things a bit slow to avoid completely burning my body out since I have not been in the weight room in awhile. The intensity of these workouts will pick up.

Any and all suggestions are appreciated and encouraged.

2/24/12 Tried a new ab workout I found online. The goal here is to be able do all of these for 4 sets of 25 reps. I am a ways from there now, but hopefully will be there within 3 months time.

Bicycle crunches: 4 x 25
Hands flat on floor crunches: 4 x 20
Crossed-arm crunches: 4 x 15
Straight leg lifts: 4 x 15
Twisted waist oblique crunches (to both sides): 4 x 20
Butt raises (toes to ceiling): 4 x 10
Elbow to knee cross overs (to both sides): 2 x 15
Legs raised cross over toe touches: 4 x 15

~2 mile jog (~ 15 minutes) prior to workout.

2/26/12 Running and Core

2.25 miles: 18 minutes.

Core workout:
Side "rotate and reach" planks: 4 x 15 reps (both sides)

Front planks w/ DB lateral raises : 4 x 18 reps, 10 lb DBs

Front planks: 1 x 2 minutes, 1 x 1.5 minutes

Kinda made up the names for the first two workouts, I found them online but dont remember what they called them...

2/27/12
Bicycle crunches: 4 x 25
Hands flat on floor crunches: 4 x 20
Crossed-arm crunches: 4 x 15
Straight leg lifts: 4 x 15
Twisted waist oblique crunches (to both sides): 4 x 20
Butt raises (toes to ceiling): 4 x 10
Elbow to knee cross overs (to both sides): 2 x 15
Legs raised cross over toe touches: 4 x 15

~2 mile jog (~16 minutes)

2/28/12: On spring break so my school's gym is closed. I think I put together a decent at-home workout with some lighter free weights and equipment I have though.

DB bench (laying on ground): 45lbs x 12 reps x 4 sets
Flies (laying on ground): 25lbs x12, 35lbs x 12 x 3 sets
Bent BB one sided pulls/row: 75 lbs x 12 x 4 sets
BB bent row: 100 lbs x 12 x 4 sets
CG DB bench to skull crushers: 25 lbs x 10 x 4 sets
Alternating-arm medicine ball push ups: 4 x10

3/2/12

1.5 mile jog ~12 minutes

Bicycle crunches: 4 x 25
Hands flat on floor crunches: 4 x 20
Crossed-arm crunches: 4 x 15
Straight leg lifts: 4 x 15
Twisted waist oblique crunches (to both sides): 4 x 20
Butt raises (toes to ceiling): 4 x 10
Elbow to knee cross overs (to both sides): 2 x 15
Legs raised cross-over toe touches: 4 x 20

3/5/12 Running and Core

1.5 jog miles: 12 minutes.

Core workout:
Side "rotate and reach" planks: 4 x 15 reps (both sides)

Front planks w/ DB lateral raises : 4 x 18 reps, 10 lb DBs

Front planks: 1 x 2 minutes, 1 x 1.5 minutes

.

3/6/12 Horizontal upper body

BB Bench: 160x 8, 170x 6, 185x 4, 135x 14

Flies: 40x 8 x 3 sets, 30x 12

Hammer curls: 30x15 (each arm) x 3 sets

DB skull crushers: 50x 12, 55x10, 60x10 x sets

Seated cable row: 108x12, 120x12, 132x12, 144x12

DB bent row: 50x10, 55x10, 60x10, 65x10

3/8/12 Vertical upper body

DB Front raises: 30x12, 35x10, 40x10, 45x8

DB incline bench: 55x8, x 3 sets, 40x11

Dips: 14, 16, 10

Cable pull downs: 96x12, 108x10, 120x10, 132x8

DB Military press: 40x12, 50x10, 55x10, 60x8

BB shrugs: 135x12, 185x10 x 2 sets, 205x8

3/9/12 Abs/cardio

Wall jumps - 10 yard shuffle super sets: 150 wall jumps straight to 25 shuttles x 3 sets (~2 minutes rest between each)

Bicycle crunches: 4 x 25
Hands flat on floor crunches: 4 x 20
Crossed-arm crunches: 4 x 15
Straight leg lifts: 4 x 15
Twisted waist oblique crunches (to both sides): 4 x 20
Butt raises (toes to ceiling): 4 x 10
Elbow to knee cross overs (to both sides): 2 x 15
Legs raised cross-over toe touches: 4 x 20

3/12 - Core and Cardio

2 mile jog, 18 minutes

Side "rotate and reach" planks: 4 x 15 reps (both sides)

Front planks w/ DB lateral raises : 4 x 20 reps, 10 lb DBs

Front planks: 1 x 2 minutes, 1 x 1.5 minutes

3/13 Horizontal Upper body

BB Bench: 165 x 8, 175 x 8, 195 x 4, 135 x 16

W-G decline bench: 135 x 10, 145 x 8, 155 x 6, 165 x 4

DB skull crushers: 55 x 12, 60 x 10, 65 x 10 x 2 sets

Tricep rope pull downs: 60 x 8 x 3 sets, 36 x 20

Seated cable row: 120 x 12, 132 x 12, 144 x 12, 108 x 15

BB bent row: 135 x 10, 145 x 10, 155 x 10, 165 x 10

3/14/12 Cardio and Abs

1.5 mile jog, 11 minutes


Bicycle crunches: 4 x 25
Hands flat on floor crunches: 4 x 20
Crossed-arm crunches: 4 x 15
Straight leg lifts: 4 x 20
Twisted waist oblique crunches (to both sides): 4 x 20
Butt raises (toes to ceiling): 4 x 12
Elbow to knee cross overs (to both sides): 2 x 15
Legs raised cross-over toe touches: 4 x 20

3/15/12 Upper body, vertical

BB incline bench: 155x8, 165x6, 175x5, 135x12

DB front raise: 30x12, 40x10, 45x10, 50x8

Dips (on bench): 1 set 35, 2 sets 25

cable pull down: 96x12, 108x10, 120x10, 132x8

Military press: 45x12, 50x10, 55x10, 35x15

DB shrugs: 65x15, 70x15, 75x15, 80x15

3/16/12: Abs
Bicycle crunches: 4 x 25
Hands flat on floor crunches: 4 x 20
Crossed-arm crunches: 4 x 15
Straight leg lifts: 4 x 20
Twisted waist oblique crunches (to both sides): 4 x 20
Butt raises (toes to ceiling): 4 x 15
Elbow to knee cross overs (to both sides): 2 x 20
Legs raised cross-over toe touches: 4 x 25

3/20/12 Upper body, horizontal

BB bench: 175x10, 185x8, 195x5, 135x16

WG decline bench: 140x12, 150x10, 165x8, 175x6

DB Hammer curls: 40x8 x 2 sets

Overhand DB curls: 30 x 10 x 2 sets

Tricep extensions: 48x12, 60x10 x 2 sets, 36 x 20

T-bar row: 45 x 15, 70x12, 90x8 x 2 sets

Upright horizontal row (machine): 90x12, 140x10, 160x10, 180x8

3/21/12 Cardio and Abs

1.5 mile jog, 11 minutes


Bicycle crunches: 4 x 25
Hands flat on floor crunches: 4 x 20
Crossed-arm crunches: 4 x 20
Straight leg lifts: 4 x 20
Twisted waist oblique crunches (to both sides): 4 x 20
Butt raises (toes to ceiling): 4 x 15
Elbow to knee cross overs (to both sides): 2 x 20
Legs raised cross-over toe touches: 4 x 20

3/22/12 Upper body, vertical

BB incline: 165x8, 175x6, 185x4, 135x14

Bench dips: 40 reps x1, 35 reps x2

Cable pull downs: 108x12, 120x10, 132x8, 84x18

Military press: 50x12, 55x10, 60x10, 35x16

DB shrugs: 80x12, 85x10, 90x10, 50x25

Upright row: 75x12, 95x10 x 2 sets

3/23/12 Abs

Bicycle crunches: 4 x 25
Hands flat on floor crunches: 4 x 20
Crossed-arm crunches: 4 x 20
Straight leg lifts: 4 x 20
Twisted waist oblique crunches (to both sides): 4 x 20
Butt raises (toes to ceiling): 4 x 20
Elbow to knee cross overs (to both sides): 2 x 20
Legs raised cross-over toe touches: 4 x 20

3/26/12 Abs and cardio

1.5 mile jog: 11.5 minutes

Bicycle crunches: 4 x 25
Hands flat on floor crunches: 4 x 20
Crossed-arm crunches: 4 x 20
Straight leg lifts: 4 x 20
Twisted waist oblique crunches (to both sides): 4 x 20
Butt raises (toes to ceiling): 4 x 20
Elbow to knee cross overs (to both sides): 2 x 20
Legs raised cross-over toe touches: 4 x 25