Thread: new 9 week journal

Originally posted by atherjen
your kicking butt YM!! Keep it up!

how are the abs? still a lil sore?

Oh yeah ... they are slowly getting better


Thanks for asking. I plan on taking Friday/Sat/Sun off from the gym to rest.

Happy Birthday hun!!! Hope you have a great day! and dont eat TOO much cake!

Thanks AJ !!

No cake for me but I'm sure I'll have some PIZZA!!!!!!!1

2/2/04

Chest/Tris

Weight 192

Bench (no spotter today - should have done one more on each set)
225 x 4
235 x 3

Incline DB Press
95 x 6
95 x 4

Incline Fly (TEMPO 2/3)
55 x 10
55 x 10

Smith Machine CG Press (TEMPO 2/3)
135 x 8
135 x 8

Dips
10 (TEMPO 2/4)
6 (TEMPO 2/4) + 2 at regular speed
12 regular speed

Lying Tricep Extentions (TEMPO 2/3)
12
12
12

Single Arm reverse grip pushdown
60 x 5
50 x 5

ABS
6 sets of 10 second bridges

CARDIO
20 minutes on treadmill (level 3.5 at 13% incline)

ABS UPDATE -
I saw the PT today. We are going to try four weeks of stretching exercises for my abs. We are going to do E-STIM and ultrasound massage. If I do not have significant improvements I'll have another ultrasound exam done to see if I will need surgery. The PT ruled out SQUATS and any sporting activity. PATIENTS!!! (that is something most of us lack!!!)

2/3/04

ALL SETS USING A TEMPO ( 2 Second POSITIVE / 3 Second NEGATIVE )

Back/Biceps

Single arm DB Row ( 2 Second POSITIVE / 3 Second NEGATIVE )
90 x 10
110 x 8
110 x 8

Low Row ( 2 Second POSITIVE / 3 Second NEGATIVE )

230 x 6
230 x 6
230 x 6

One armed Chinup
4 on Right arm / 2 on left
4 on Right arm / 2 on left

Pullups ( 2 Second POSITIVE / 3 Second NEGATIVE )
6
5
4

Seated DB Curl ( 2 Second POSITIVE / 3 Second NEGATIVE )
35 x 8
35 x 8

EZ Bar Curl

65 x 8/6/4/2 Rest Pause set

20 minute walk on Treadmill at 3.5 rate on 14% incline

Chinups ( 2 Second POSITIVE / 3 Second NEGATIVE )
6
4

ABS
Planks 6 sets of 15 seconds up and 15 seconds down ( 3 minutes)

tempo training ... it certainly humbled the weights I normally use.

Originally posted by naturaltan
tempo training ... it certainly humbled the weights I normally use.

How'd you feel after those one arm chins....By biceps get fried by those!!

Humbling but effective

haven't tried them since the last time. I did chest yesterday and had to cut the weight down quite a bit.

2/3/04

Leg Day

Had PT in the AM. I did lots of stretching, had some heat applied, ultrasound, and ice. I'll be doing 2 days of PT until 2/26/03.

PM workout

Leg Extention TEMPO (1 second Positive/4 second Negative)
250 x 10
250 x 10
250 x 9
* The 4 second negative created a good burn.

SLDL TEMPO (2 second Positive/2 second Negative)
225 x 9
225 x 9
225 x 8

Hack Squat - TEMPO (2 second Positive/2 second Negative)
200 x 20
200 x 20
200 x 20

Calve Raise machine TEMPO
110 x 15
110 x 15
110 x 15

Toe Leg Press TEMPO (1 second Positive/1 second Negative)
250 x 15
250 x 15
250 x 15

ABS
Planks (15 second up / 15 seconds down)
5 minutes

CARDIO
20 minutes on Treadmill at 3.5 rate on 10% incline

2/5/04

Shoulders/Traps

weight 187.5

NOTES:
I really focused on my tempo (2 second positive and 3 second negative on every set).


Hammer Seated Press
190 x 9
190 x 6
190 x 6

Barbell Shrugs
315 x 10
315 x 10
315 x 10

Cable Front Raises
40 x 6
35 x 8
35 x 8

Cable Side Raises
35 x 8
35 x 8

Upright row
125 x 10
135 x 6
135 x 6

Reverse Pec Dec
150 X 8
150 x 6
150 x 6

CARDIO:

Treadmill
5 min on level 3.5 at 10% incline
10 min on level 4.0 at 5% incline
5 min on level 4.0 at 10% incline
===
20 minutes

**STRETCHING
15 minutes of leg stretches

2/6/04

Notes - Sick today

Chest/Tris

Weight 188

Bench
225 x 4
225 x 3 *felt weak today
185 x 6 (Tempo 2/3)

Incline DB Press
100 x 3
100 x 3

Incline Fly (Tempo 2/3)
60 x 10
60 x 10

CG Press
175 x 4
175 x 4

Dips (Tempo 1/4)
11
7
6

Lying Tricep Extention
13
11
12

Single Arm Reverse Grip Pushdown
60 x 5
60 x 5

ABS
10 sets of 15 second bridges
2 sets of 15 second side bridges

CARDIO
20 minutes on Treadmill alternating speeds and incline
(4.2 speed at 7% incline - 10 minutes)

if you were sick you shouldnt have trained!! (I gotta practice what I preach sometimes. lol) Hope you get feeling better!

Originally posted by atherjen
if you were sick you shouldnt have trained!! (I gotta practice what I preach sometimes. lol) Hope you get feeling better!

I know

I took yesterday (2/7/03) off. I still feel bad. I'm taking a bunch of Vit C, Green Tea, Aleve Cold/Sinus, Robitussin-DM, and lots of water..... I have PT today. Hopefully I'll hit the gym tomorrow.