Thread: Pull/Cardio/Push/Cardio/off/Legs/off

2/12/04

PUSH DAY

========8 sets for Chest===========
DB press
90 x 8
90 x 6

DB press 30' angle
90 x 6
90 x 6

DB fly 30' angle
60 x 8

DB fly flat
60 x 7

Dips (Tempo 4 second negative / 1 second positive)
12
8

========8 sets for Shoulders==========

Standing DB Press
45 x 8
45 x 7
45 x 7

Front Raise
30 x 8

Side Raise
30 x 8

Front Raise/Side Raise superset
25 x 8/8

Reverse Pec Dec
150 x 10
150 x 10

=============6 sets for Triceps===========

Lying Tricep extentions
12
15
13

Seated Dips
225 x 6
225 x 6
225 x 5


CARDIO

20 minutes on Treadmill on 10% incline at 4.0

60lb flys ... impressive!

Originally posted by naturaltan
60lb flys ... impressive!

Thanks NT!

What's new? How's the Tat coloring going?

I was on call last Friday when I had an appointment scheduled, so it didn't get done. The lady asked that I call her yesterday to see if she could squeeze me in and she was sick ... and with the amount of pain that it caused me, I wasn't too upset. I'm looking at maybe a couple weeks now.

2/14/04

I missed my Trap workout this week so I did it yesterday.

Shrugs
315 x 10
315 x 10
315 x 10

Upright Row
145 x 5
125 x 9
125 x 8

CARDIO
10 Minutes on Treadmill at 4.0 on 5% incline
10 Minutes on Treadmill at 3.5 on 13% incline

My abs are still really sore from PT on Thursday. I'll have to talk to my Therapist about the exercises I am doing during my sessions.

Today is LEG day.

2/15/04

Legs

Extentions (Tempo 1/1/1)
250 x 11
250 x 12
250 x 12

SLDL (Tempo 1/0/2)
225 x 9
225 x 8
225 x 7

Hack Squat (Tempo 1/0/1)
230 x 18
230 x 12
230 x 12

Seated Calves
55 x 20
55 x 20
55 x 20

Machine Leg Press Superset (Tempo 1/0/1)
250 x 10 on Toes/250 x 10 on heels
250 x 10 on Toes/250 x 10 on heels

CARDIO
Bike 10 minutes

*Notes
My Traps were on fire today from yesterday's workout. Tomorrow is an off day then I'll do Pull on Monday. My abs are still real sore from Thursday's PT.

2/16/04

Pull Day

Pullups
14 (normal speed)
7 (tempo 1 positive/4 negative)
7 (tempo 1 positive/4 negative)

Supinated Grip
6 (tempo 1 positive/3 negative)
6 (tempo 1 positive/3 negative)

one armed DB Row
140 x 5 (tempo 1 positive/1 negative) * Too heavy
130 x 8 (tempo 1 positive/3 negative)

Hammer Low Row
250 x 7 (Tempo 1 positive/3 negative)
250 x 6 (Tempo 1 positive/3 negative)

Chinups
5 (tempo 1 positive/3 negative)
5 (tempo 1 positive/3 negative)

TRAPS

Shrugs
315 x 10 (tempo 1 positive/1 pause/1 negative)
315 x 10 (tempo 1 positive/1 pause/1 negative)
315 x 10 (tempo 1 positive/1 pause/1 negative)

Upright Row
135 x 5 (tempo 1 positive/1 pause/1 negative)
105 x 10 (tempo 1 positive/1 pause/3 negative)
105 x 8 (tempo 1 positive/1 pause/3 negative)

BICEPS

Straight bar curls
70 x 9 (tempo 1 positive/1 pause/3 negative)
70 x 8 (tempo 1 positive/1 pause/3 negative)
70 x 7 (tempo 1 positive/1 pause/3 negative)

Seated DB Curl
35 x 6 (tempo 1 positive/1 pause/3 negative)
35 x 5 (tempo 1 positive/1 pause/3 negative)

CARDIO
10 minutes on Treadmill at 3.8 on 5% incline
10 minutes on Treadmill at 3.8 on 8% incline

10 minutes of Stretching

Since my weight or waist line hasn't changed much for over a month I figured I'd better track my diet closer.

Height 5'10"
Weight 190
Waist 35

2/16/04

6:30 AM
Meal #1
16 oz coffee
Balance bar
20 oz water

8:00 AM
Meal #2
6 egg whites
1 cup green tea
20 oz water

10:30 AM
Meal #3
Chicken and Wild Rice Soup (1 bowl)
20 oz water

12:00 PM
Meal #4
2 chicken breasts
1 cup raw brocholi
1 tablespoon of sunflower seeds
1 tablespoon of low fat dressing
20 oz water

1:30
Meal #5
1 cup cottage cheese
1 cup strawberries
20 oz water
8 oz coffee w/ 1 teaspoon of half and half

3:30PM
Meal #6
Balance Bar

Workout 4:30 - 6

6:00 PM
Meal #7
50 gm Protein with water

7:30 PM
Meal #8
10 oz lean red meat
1 cup of wheat noodles w/ olive oil/garlic salt/parmesan cheese
10 oz skim milk

10 PM
10 gm of Glutamine

BED

2/17/04

PT and Cardio

30 minutes on bike.
Ultrasound
Heat Pack
Ice

My abs have been hurting more this week than in the past two weeks. It may have been caused from coughing for 10 days while I was sick which really contracts my abs so they did not get any rest. I did not do a lot of exercises due to the pain. The PT however thinks that my left side is a little out of whack so he worked on stretching my left leg and back. After he was done I felt less pain in my abs. He said my left hip seem to be tilted forward which can aggravate the nerves along my spine and cause lower ab/groin pain. So know we are down to three possible problems...

1) Torn lower ab
2) Torn fascia
3) Tilted hip

I will continue PT for another 3 sessions and if its not better I'll head back to the doctor to see if I can either get a MRI/ultrasound exam or if they can do exploratory surgery since the original injury happened on 9/15/03.

2/18/04

PUSH DAY

========8 sets for Chest===========
DB press
90 x 8
90 x 6

DB press 30' angle
90 x 5
90 x 5

DB fly 30' angle
60 x 8

DB fly flat
60 x 7

Dips (Tempo 4 second negative / 1 second positive)
10
7

========7 sets for Shoulders==========

Hammer Press 2 sets
140 x 7
140 x 6

Cable Front Raise
35 x 10

Side Raise
25 x 13
25 x 12


Reverse Pec Dec
150 x 9
150 x 9

*My front delts were fried from the flies and presses.

=============6 sets for Triceps===========

Lying Tricep extentions
14
11
10

Close Grip Bench Press
155 x 5
155 x 4
155 x 4

CARDIO

10 minutes on Treadmill on 10% incline at 3.5

2/19/04

My waist measured 34" this morning which was my goal by 2/20/04.

The next stage is 33" by 3/13/04. I'd like to maintain a
32 - 33" waist. I'm sure once I can start to play more sports and perform heavy compound exercises again I will be able to stay there. My diet is definately cleaning up. I did not have any junk food this week.

Weight 189

Legs

Squats
* This is the first time I did squats in 2 months because of my ab problem. It was a good stretch with out any pain. I can definately feel it in my glutes today.

135 x 10
225 x 10 (1/2 squats)
135 x 15
135 x 15

Hack Squat (Tempo 1/0/1)
270 x 8
270 x 8
270 x 8

SLDL (Tempo 1/0/2)
235 x 8
235 x 8
235 x 7

Extentions (Tempo 1/1/1)
* different machine than the one used on 2/15/04
205 x 10
205 x 8
205 x 7

Seated Calves
90 x 10
45 x 20
45 x 20

Machine Leg Press (Tempo 1/0/2)
* different machine than the one used on 2/15/04
220 x 20
220 x 20

2/20/04

PT
10 minutes on Treadmill
10 minutes on Bike

Stretching
(Back dives)
(towel squeeze)

* My abs feel better today compared to Tuesday.



2/21/04

Weight 187

Pull Day

Pullups
9 (tempo 1 positive/4 negative)
8 (tempo 1 positive/4 negative)
7 (tempo 1 positive/4 negative)

Supinated Grip
6 (tempo 1 positive/3 negative)
5 (tempo 1 positive/3 negative)

one armed DB Row
130 x 10 (tempo 1 positive/3 negative)
130 x 9 (tempo 1 positive/3 negative)

Hammer Low Row
250 x 6 (Tempo 1 positive/3 negative)
250 x 5 (Tempo 1 positive/3 negative)

Chinups
7 (tempo 1 positive/3 negative)
5 (tempo 1 positive/3 negative)

TRAPS

Shrugs
315 x 10 (tempo 1 positive/1 pause/1 negative)
315 x 10 (tempo 1 positive/1 pause/1 negative)
315 x 10 (tempo 1 positive/1 pause/1 negative)

Upright Row
115 x 10 (tempo 1 positive/1 pause/1 negative)
115 x 9 (tempo 1 positive/1 pause/3 negative)
115 x 8 (tempo 1 positive/1 pause/3 negative)

BICEPS

Straight bar curls
70 x 10 (tempo 1 positive/1 pause/3 negative)
70 x 8 (tempo 1 positive/1 pause/3 negative)
70 x 8 (tempo 1 positive/1 pause/3 negative)

Seated DB Curl
35 x 8 (tempo 1 positive/1 pause/3 negative)
35 x 6 (tempo 1 positive/1 pause/3 negative)

CARDIO
15 minutes on Treadmill at 3.5 on 10% incline

2/22/04

PUSH DAY

========9 sets for Chest===========


DB press 30' angle
85 x 9
85 x 8

DB press
85 x 6
85 x 6

DB fly 30' angle
60 x 11

DB fly flat
60 x 8

Dips
10 (Tempo 4 second negative / 1 second positive)
14 (Tempo 1 second negative / 1 second positive)
7 (Tempo 4 second negative / 1 second positive)

========6 sets for Shoulders==========

Hammer Press
140 x 6
140 x 5

Front Raise
25 x 12

Side Raise
25 x 12
25 x 12

Reverse Pec Dec
150 x 9


=============5 sets for Triceps===========

Lying Tricep extentions
12
13

CG Incline DB Press
50 x 6
50 x 6


CARDIO

7 minutes on Treadmill on 10% incline at 3.7

*Notes*
My body needs a day off since I have exercised 7 days in a row. I'm taking tomorrow off then cardio on Tuesday, Legs Wednesday, cardio on Thurday, and then Pull on Friday.

2/23/04

Legs

Warmed up today shooting baskets for 15 minutes. No pain at all!!!

* High reps today

Squats
135 x 10
225 x 15
275 x 5
225 x 10
135 x 25

Hack Squats
180 x 20
180 x 15

SLDL
135 x 15
135 x 15

Extentions Dropset
150 x 15 | 100 x 5 | 50 x 10

Seated Calves
90 x 20
90 x 20

2/24/04

Weight 184.5

PT

Stretching
towel squeeze exercises
trunk twists

* My abs feel better today compared to last week.



2/25/04

Weight 187

Pull Day

*shot baskets for 15 minutes to warmup (no pain)

Pullups
15
11
8

Supinated Grip
7
8

one armed DB Row
130 x 11 Right arm | 8 left
130 x 11 Right arm | 8 left

Hammer Low Row
230 x 10
250 x 8

Chinups
10
7

TRAPS

Shrugs
315 x 10 (tempo 1 positive/1 pause/1 negative)
315 x 10 (tempo 1 positive/1 pause/1 negative)
315 x 9 (tempo 1 positive/1 pause/1 negative)

Upright Row
115 x 8 (tempo 1 positive/1 pause/1 negative)
115 x 7 (tempo 1 positive/1 pause/3 negative)

Cable Pitchers
35 x 10

BICEPS

Straight bar curls
70 x 10 (tempo 1 positive/1 pause/3 negative)
70 x 8 (tempo 1 positive/1 pause/3 negative)
70 x 8 (tempo 1 positive/1 pause/3 negative)

Seated DB Curl
35 x 7 (tempo 1 positive/1 pause/3 negative)
35 x 6 (tempo 1 positive/1 pause/3 negative)

CARDIO
20 minutes on Treadmill at 3.5 on 11% incline

2/26/04

weight 185.5

PT
Ab exercises
* felt good


2/27/04

Weight 185.5

PUSH DAY

========9 sets for Chest===========


DB press 30' angle
85 x 10
85 x 7

DB fly 30' angle
65 x 8

DB fly flat
66 x 8

Hammer Press
180 x 8
180 x 6

Dips
9 (Tempo 4 second negative / 1 second positive)
14 (Tempo 1 second negative / 1 second positive)
7 (Tempo 4 second negative / 1 second positive)

========6 sets for Shoulders==========

Hammer Press
140 x 7
140 x 6

Front Raise
30 x 10

Side Raise
30 x 11
30 x 10

Reverse Cable Cross
35 x 11
35 x 8


=============5 sets for Triceps===========

Lying Tricep extentions
15
15
15

Single Reverse Grip Push down
65 x 7
65 x 7


ABS

Trunk Pulldowns
20 x 100
20 x 100
20 x 100

CARDIO

15 minutes on Treadmill

3/1/04

Weight 187.5
* Surprisingly I did not gain too much weight since I ate like a cow and drank like a fish all day Saturday.

Legs

Squats
135 x 15
225 x 15
275 x 8
225 x 15
225 x 12

SLDL
135 x 15
135 x 15
135 x 15

Extentions
250 x 12
250 x 9
250 x 8

Seated Calves
90 x 20
90 x 20

Leg Press Machine
350 x 10

CARDIO
Treadmill 10 minutes

3/2/04

Weight
186.5

I had PT today. I'm starting to do more advanced ab exercises.

Swiss ball inch worm
Oblique twist on BOSU ball
Oblique/medicine ball roll
Opposite hand/leg raise on BOSU ball
Swiss ball one legged raise

Finally my abs feel like they are getting stronger.

Whoa man... youre throwin around some very nice weight. Awesome work.

How are your ab's feeling?

Originally posted by Monolith
Whoa man... youre throwin around some very nice weight. Awesome work.

How are your ab's feeling?

Hey Monolith -

Thanks for the compliment I'm finally starting to feel better. It's been a tough battle for the last 5 months but I think my abs are finally starting to heal. I should be back to playing ball again in a few weeks. Once my abs feel stronger I'm going to implement some plyometrics back into my program. I get a great sweat going and it's fun (as far as cardio goes)

Thanks for stopping in on my journal. I'll pop into your in a minute to see how you are doing.

YM

3/3/04

(worked out at LUNCH)

Shoulders/Traps

weight 186.5

Hammer Seated Press
180 x 8
180 x 6
180 x 6

Barbell Shrugs (no straps today)
225 x 15
225 x 10
225 x 12

Front Raises
30 x 10
30 x 10

Side Raises
30 x 10
30 x 10

Upright row
115 x 10
115 x 10
115 x 8

Reverse Pec Dec
150 X 9
150 x 10
150 x 10

CARDIO:

Shot baskets for 30 minutes and played a little one on one (at half speed)

ABs
Trunk pull downs
105 x 15
150 x 15
150 x 15

NOTES
* abs FINALLY feeling stronger. I'm still around 75-80% of my strength.

3/4/04

Weight 184.5

PT

AB exercises:

Reverse Crunch on Swiss ball
Seated twists on Bosu ball
Inch worm
Balancing Back Dives
Bosu ball holding weights squats
Bosu ball opposite hand/leg raises
Leg raises to the ceiling

3/5/04

Weight 187

Back/Bis

Warmed up shooting for 20 minutes


Pullups (Tempo 1/0/4)
9
8
7

Supinated Grip(Tempo 1/0/4)
6
6

one armed DB Row
130 x 11 Right arm | 8 left
130 x 11 Right arm | 8 left

Hammer Low Row
230 x 7
230 x 7

Chinups (Tempo 1/0/4)
8
5


BICEPS

Straight bar curls
80 x 8 (tempo 1 positive/1 pause/3 negative)
80 x 8 (tempo 1 positive/1 pause/3 negative)
80 x 8 (tempo 1 positive/1 pause/3 negative)

Iso Seated DB Curl
35 x 6 (tempo 1 positive/1 pause/3 negative)
30 x 6 (tempo 1 positive/1 pause/3 negative)

Reverse Curl EZ bar
75 x 10

Originally posted by yellowmoomba
one armed DB Row
130 x 11 Right arm | 8 left
130 x 11 Right arm | 8 left

HOLY CRAP

friggin NICE man!

Originally posted by Monolith
HOLY CRAP

friggin NICE man!

Thanks ! I have to get my left side in-sync with my right

Originally posted by yellowmoomba
Thanks ! I have to get my left side in-sync with my right

Yeah... but 3 reps isnt too bad. You might consider trying Sytenhance by avant. It's a locally acting androgen you topically apply. Meant specifically to bring up lagging bodyparts. Dunno if you wanna use PH's though.

Hi YM!
just wanted to tell you that your workouts are impressive! great work!

your looking great in your avi too!!

Originally posted by Monolith
Yeah... but 3 reps isnt too bad. You might consider trying Sytenhance by avant. It's a locally acting androgen you topically apply. Meant specifically to bring up lagging bodyparts. Dunno if you wanna use PH's though.

Hey Monolith thanks for the tip. I'm just using Protein and Multi-vits rights now. I have some Swole V2 that I'm going to try in a few weeks once I lean up some more. I'm about 1/2 to an inch away from where I want to be on my waist. I'm sure once I start Deads again and increase my #'s on Squats I'll get there.


Thanks AJ!!

just wanted to tell you that your workouts are impressive! great work

So are yours!!!