Thread: On the Road to DieselLand! (Not Vin, either)

06/04/03-LEGS-FULL

General Feeling: good but somewhat short workout, even though finished my leg plan. Had some fun with anna.
Nice sweat for no cardio.

ACCOMPLISHED

Hack Squat
(1)19-180 (2)18-230 (3)17-230 (4)16-230

Leg Press
(1) 15-360 (2)17-360 (3)18-450 (4)15-450
4 sets of Hamstring/Glute Lifts (on flat bench)
-anna tried to torture me but i had to layeth the smackadown on her - NOT (annas wisecrack) the last set she pulled down from the bottom and it was especially hitleresque. But my hams enjoyed the new pain. No low back issues

Barbell Squat
(1) 17-185 (2)20-180 (3)18-230 (4)13-230
-had to stop on last set. lost the mind connection

Standing Calf Press
(1)19-215 (2)17-215 (3)16-215- (4) 15-215
-focus is long gone. running on fumes

Seated Calf Press-hammer
(1)16-90 (2)15-90
(3)15-90 (4)16-90

you seriously aren't kidding about the high reps. Well if it feels good then go for it dude. But lookin good, great journal to

Originally posted by dvlmn666
you seriously aren't kidding about the high reps. Well if it feels good then go for it dude. But lookin good, great journal to

The high reps are an ass kicker. You get a very different feeling, the pain seems much deeper. I was going to do ir for only two weeks, but I may extend it for a couple of weeks. My wife told me its making a difference in my body so I'm gonna extend it.

06/06/03-BACK/TRIS

General Feeling: missed yesterdays workout b/c of heavy work pressure. I hate that. This was a fantastic workout.

MID-Weights
-45 min spin class.
Another ass kicker from Keith. My ass is ready to go on strike. Anna really messed me up.

4 Sets of Pullups
Regular Deadlift
(1)16-125 (2)15-125 (3)12-145 (4)11/-145
-wrist gave me lots of trouble today

Lat Pulldown-parallel grip
(1)15-100 (2)11/5-100 (3)16-100 (4)15-100
Bentover Row-barbell
(1)17-85(2)16-85 (3)15-105(4)12-105

Cable Row-parallel grip
(1)12/3-100 (2)17-100
(3)15-100 (4) 15-100

Vertical Traction
(1)16-80 (2)15-90 (3) 10-110 (4) 17-110 (5) 13-120

Close Grip Bench Press
(1)16-65 (2)16-85 (3)16-85 (4) 6-85

Rope Cable Pullaway-overhead
(1)17-40 (2)15-40
(3) 13-50 (4) 5-50

Tricep Dumbbell Press-overhead
(1)16-40 (2)15-40 (3) 10-40
-cant really lift my arms overhead. weird. i am beyond done.

Last week was the least amount of weight training I have done in a long time (only three days of work). Will make up for it this week. Here are my latest workouts.

06/07/03-FORES

General Feeling: bummed that there was no full weights today.

PRE-WEIGHTS
45 minutes Spin Class
- the chick with the big boobs taught in place of Jamie. Anna hates her. I think she's okay, but her boobs are hypnotizing. Ever hear of a sports bra lady.

Dumbbell Forearm Raise
Set One: 12 reps-35 lbs
Set Two: 10 reps-35 lbs
Set Three: 10reps-35 lbs
Set Four: 8 reps-40 lbs

Dumbbell Forearm twists-dual
Set One: 15 reps-15 lbs
Set Two: 17 reps-20 lbs
Set Three: 14 reps-25 lbs
Set Four: 8 reps-35 lbs

Forearm Dumbbell Curl-back
Set One: 8 reps-20 lbs
Set Two: 10 reps-30 lbs-
Set Three: 7reps-40 lbs
Set Four: 4 reps-50 lbs
Set Five: 10reps-40 lbs

06/09/03-SHLDR/TRAP

General Feeling: afterwork and must destroy shoulders to apologize no love last week. I was sweating crazy. Great workout. Almost too much i think

Shoulder Press-dumbbell
(1)17-25 (2)15-35 (3) 15-35 (4) 14-40
Upright Row-dumbbell
(1) 17-25 (2) 12-25 (3)14-25 (4) 3-30

Dumbbell Shrug
(1) 19-120 (2) 18-120 (3) 16-120 (4) 16-120

Dumbbell Side Raise-dual/sing
(1)15-15 (2)17-15
(3)15-15 (4)4/4-40/20
-singles on third set
Front Raise-v-bar
(1) 15-25 (2) 15-25
(3) 14-15 (4) 5-40

Rear Delt-machine
(1) 20-45 (2) 20-60
(3)14-75

Upright Row-barbell
(1) 15-45 (2) 15-40 (3)17-40 (4) 16-40
Barbell Shrug-back/front
(1) 15/15-135 (2) 17/14-135
(3) 20-9/16-120

06/10/03-LEGS/TRIS

General Feeling: very good workout. thought legs were gonna quit but they hung in. Tris are shot. Lots of reps for both. Nice sweat.

ACCOMPLISHED

Barbell Squat
(1) 21-135 (2)20-180 (3)17-230 (4)16-230 (5)15-230
5 sets of Dips

Cable Pressdown-overhead
(1)15-50 (2)14-50
(3) 15-60 (4) 16/8/9/7/10-60/50/40/30/20

4 sets of Hamstring/Glute Lifts (on hyperextension rack)
16/15/15/14

Leg Press
(1) 16-450 (2)14-450 (3)16-450
(4)15-450

Hack Squat
(1)19-180 (2)15-230 (3)17-230 (4)15-230

Standing Calf Press
(1)17-215 (2)17-215
(3)16-215 (4) 15-215-

Cable Kickback
(1)15-30 (2)16-30
(3) 16-30 (4) 17/9/7-30/20/10
Sitting Calf-technogym
(1)17-70 (2)15-70
(3)17-80 (4)15-80

Seated Leg Curl
(1)15/10-150/90 (2)15/10-150/90 (3)15/10-150/90

Leg Extension
(1))15/7-150/90 (2))11/5-150/90
-had no more. will do these first next week

Originally posted by eskimo515
The high reps are an ass kicker. You get a very different feeling, the pain seems much deeper. I was going to do ir for only two weeks, but I may extend it for a couple of weeks. My wife told me its making a difference in my body so I'm gonna extend it.

Awesome on the body changes Yeah the higher reps will cause a major lactic acid build up making it burn.

The first two weeks of the HST program I did are 15 rep sets so I'm familiar with that feeling to.

06/11/03-CARDIO

General Feeling: no weights, just spin

MID-Weights
-45 min spin class.
Another ass kicker from Keith. My ass is ready to go on strike. Anna really messed me up.

06/12/03-BACK

General Feeling: early gym day. Doing Iris Kyles back workout. Exhausted at the end.

MID-Weights
-60 min yoga
-some hard shit

4 Sets of Pullups
Lat Pulldown-behind neck
(1)17-70 (2)14-90 (3)14-90 (4)14-90

One-arm Dumbbell Row
(1)14-55(2)14-55 (3)15-55 (4)13-55
Lat Pulldown- close grip
(1)15-100 (2)15-100 (3)15-100 (4)12-100
-starting to fade

Dumbbell Pullovers
(1)14-55 (2)15-55 (3)16-100 (4)15-55
Cable Row-parallel grip
(1)15-100 (2)15-100 (3)15-100 (4) 14-100

Hyperextension Rack
(1)13-45 (2)11-45 (3)10-45

Having a little problem. Although I am getting leaner, my weight is going up again. Have gained 3 lbs since I started this journal. No real change in BF%, though. Not sure what I am going to do, especially since I like my size right now, but I still want to be a little leaner for the rest of the summer.

06/13/03-CHEST

General Feeling: this was a strong workout. Lost a step after Keiths class. Think i am going to do one more big rep week, then take a few days off then prepare for the heavy assault

POST-WEIGHTS
Incline Barbell Press
(1)18-65 (2)16-95 (3)11-135 (4)9/9-135/95
-big time shoulder pinch

Flat Bench Dumbbell Fly
(1)16-25 (2)17-25 (3)16-30 (4)13-30

Flat Dumbbell Press
(1)13-50 (2)12-50 (3)15-50 (4)12/3-50/30
4 sets of Dumbbell Pushups

Decline Dumbbell Press
(1)10-50 (2)10-50 (3)13-45 (4)14-45 (5)12-45
-50 was too heavy to get in target range so i dropped down. i'm pretty beat

Decline Dumbbell Fly
(1)12-30 (2)13-30 (3)17-25 (4)-15-30

Work has been really kicking my ass (i have a couple of huge projects happening at the same time) so I havent been posting at all (not that anyone really reads my journal, but I have been getting some really nice results from my workouts.
This is the last week of my high rep workout and then I am going to take a week and focus on yoga and relaxing my body before I move back into heavy assault.

06/16/03-BACK

General Feeling: post work session w/o Anna whos at MaryKay. Felt weird w/o her but tried to make best of it. No where near as much strength as in the morning. Also working on min. Sleep. Did some abs as well

7 Sets of Pullups
Lat Pulldown-parallell
(1)20-70 (2)14-100 (3)14-100 (4)12/8-100/70

Lying Row
(1)14-70 (2)14-70 (3)13-70(4)13-55
Front Lat Pulldown- hammer
(1)12-140 (2)15-110 (3)14-110 (4)15-110

Cable Row-parallel grip
(1)13-100 (2)15-90 (3)15-100 (4) 14-100
-very beat

Dumbbell Pullovers
(1)14-60 (2)14-60 (3)16-60

06/17/03-LEGS

General Feeling: didnt have focus to do heavy movements so focused on small isos. Feel beat. Also didnt catch up on minimal sleep yesterday

ACCOMPLISHED
Lying Leg Curl
(1)14-150 (2)15-150 (3)16-160 (3)10/6-160/100

Leg Extension
(1)15-150 (2)12-150 (3)14-165 (4)15-165 (5)12/4-180/100

Standing Calf Press
(1)16-215 (2)17-215 (3)16-235 (4) 15-235 (5) 15-235-

Dumbbell Stationary Lunge-four step
(1)15-80 (2)14-80 (3)15-80 (4) 15-80

Dumbbell Step Up w/back kick-four step
(1)10-80 (2)14-80 (3)12-80 (4) 12-100

Dumbbell Plie Squat
(1)15-60 (2)10-60 (3)15-60 (4) 14-60-


06/19/03-CHEST/TRIS

General Feeling: this was a strong workout. Lot of time (maybe too much time)

WEIGHTS
Incline Dumbbell Press
(1)15-25 (2)16-40 (3)14-40 (4)15-45
Incline Bench Dumbbell Fly
(1)15-25 (2)15-25 (3)14-30 (4)13-30-
Pushups w/Anna

Flat Dumbbell Press
(1)16-50 (2)12-50 (3)13-50 (4)13/7-50/30

Flat Bench Dumbbell Fly
(1)16-30 (2)17-30 (3)16-30 (4)15-30

Decline Dumbbell Press
(1)14-50 (2)13-50 (3)13-50 (4)10-50

Single Cable Crossover-short and upright
(1)11-50 (2)15-45 (3)13-45 (4)13-45

Single Tricep Dumbbell Press-overhead
(1)15-25 (2)11-30 (3)14-30 (4)15-30

Seated Tricep Skullcrusher
(1)17-40 (2)16-50 (3)15-60 (4)15-30-

Cable Pressdown-single
(1)10-50 (2)10-45 (3) 13-40 (4)14-35


06/20/03-BIS/FORES/TRAPS

General Feeling: had a lot of time today. strong workout with all three BP getting extra love.

PRE-WEIGHTS
45 minutes Spin Class
-Keith is evil

Rope Cable Curl
(1)16-60 (2)15-65 (3)14-70 (4)13-70

V-Bar Curl to Reverse Curl
(1)15/12-40 (2)15/10-40 (3)15/10-40 (4)15/11-40
Cable Forearm Raise
(1)15-80(2)15-85 (3)15-90 (4)15-100

Preacher Curl
(1)12-50 (2)14-50 (3)14-50 (4)10-50
-bis gave up. cant believe i wanted to do more
Dumbbell Forearm twists-dual
(1)20-30 (2)16-30 (3)16-30 (4)13-30
-bis gave out first on last set

Upright Row-barbell
(1) 13-50 (2) 15-50 (3)15-50 (4) 15-50

Forearm Dumbbell Curl-back
(1)15-15 (2)15-15 (3)14-15 4) 15-15
-wrist feels much better

Upright Row-dumbbell
(1) 14-25 (2) 12-25 (3)15-25
-lost the weight so i moved on

Dumbbell Shrug
(1) 16-65 (2)20-65 (3) 19-65 (4) 18-120

Barbell Shrug-back
(1) 15-185 (2) 14-185 (3) 12-185 (4) 12-185