grant

Training

Off

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.

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)

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

grant

Training

Off

Typical Monday off day!!!

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...

grant

Training

Off

Had to take today off, too much work to do + too tired.

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.

grant

Training

Off

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.

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.

grant

Training

Off

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%

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.

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.

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...

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...

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...

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)

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.

grant

Training

Decided to just take the day off!

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)

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...

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...

grant

Training

Off

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...

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