grant

Chest

Bench
4 working, 8 x 115, 8 x 125, 8 x 125, 6 x 135

HS Iso Lat Incline Press
3 working, 8 x 90, 8 x 90, 6 x 100

+

Cardio

90 min total
30 min HIIT Stairmill Speed interval setting
40 min treadmill run steady state
10 min elliptical cooldown
1088 cals total
45% from fat
Max 170~87%
Avg 145~74%

+

Stretching 15 min post cardio workout

Workout wasn't exactly what I had planned as I had wanted to have a weights day today but after some sets with both the bench and the machine, it became clear that it just wasn't going to happen for some reason. Probably could've come in about 1/2 hour earlier and would've been fine but my pre-workout meal had already been well on its way to being digested.

I made the best of of it and shifted into some cardio. Want to dedicate the next two training days to weights only to make up for some the slacking in that area. I like/love cardio but need to maintain my muscle mass (at the very least)+build upon what I have. Wed. (after my last final) will be my next cardio day...promise.

grant

Torso Push, Chest Dom.

DB Bench Press
4 working sets, 2 min. rest
10 x 90, 8 x 90, 6 x 100, 6 x 100

HS Iso Lat Incline Press
4 working, 1.5-2 min. rest
10 x 90, 8 x 110, 8 x 110, 6 x 120

Decline BB Bench Press
4 working, 2 min. rest
8 x 70, 6 x 80, 6 x 80, 6 x 90

Machine Flat Press
4 working, 1.5-2 min. rest
8 x 135, 8 x 150, 8ish x 150, 5ish x 165

DB Pullover
3 working, 1.5 min. rest
8 x 25, 8 x 25, 8 x 25

Freemotion Chest fly
4 working, 1.5-2 min. rest
8 x 40, 6 x 45, 8 x 45, 10 x 40

Cardio

Cooldown walk to the grocery store, then back to apt.

Good solid chest work today, a bit lighter than some of my previous work but still solid. Surprisingly, chest was bit tight after yesterday...

grant

Training

Off for studying...

grant

Leg & Arm Push

Smith Squat 4 working sets, 1.5-2 min. rest (weight plus bar)
10 x 70, 8 x 90, 6 x 160, 6 x 160

Seated Leg Press 4 working sets, 1.5 min. rest
8 x 150, 8 x 170, 8 x 190, 6 x 210

DB Lunges 4 working sets, 2 min. rest
6 x 40*2, 8 x 40 *2, 6 x 45*2, 6 x 45*2

French Press 3 working sets, 1.5 min. rest
8 x 50, 8 x 50, 8 x 50

Pushdowns 4 working, 1.5 min. rest
8 x 5, 8 x 5, 8 x 5, 4 x 6 (weight x some poundage not sure of)

Arm Extensions 4 working sets, 1.5 min. rest
6 x 50, 6 x 50, 6 x 50, 8 x 50

Standing Calf Raise 3 working, 1 min. rest
8 x 100, 8 x 112.5, 8 x 125

Cardio

10 min. elliptical steady state + walk to store, walk to apt.

Woo hoo!! Last day of finals and the quarter!! Can't wait for my workout tomorrow morning, been dreaming of it.

BulkMeUp

Do you usually do squats on the smith machine? There have been a lot of thread/discussions regarding the negative issues of doing this.

grant

Cardio

90 min total
30 min HIIT elliptical Hills plus setting
50 min treadmill run
5 min exercise bike cooldown
1145 cals total
40% from fat
Max 172~88%
Avg 144~74%

+

post cardio workout stretch routine 10 min

+

Crazy walk to Vitaminshoppe, then back to apartment, then ran back down to the store because I forgot my wallet like an idiot.

Workout was good, wasn't incredibly intensive , what was was the incredibly exhausting experience I had afterwards, didn't end up having my postworkout drink oooh...only about 2 hours after my workout . Think I might head back tonight for abs class, we'll see how I'm feeling though, I may have eaten off an extremity by that point.

grant

Hey BulkMeUp, thanks for responding to my journal!

I try not too, as I understand the Smith for any exercise is hard on the joints, but my gym only has one squat rack unfortunately and it's one sorry rack at that. I would've used it but someone was on it so moved on to the next best thing I guess. Could've done DB Squats but wanted to save 'em for the lunges I guess...

grant

Torso Pull + Hip Abd.

Lat Pulldown
4 working sets, 1.5-2 min. rest
10 x 60, 8 x 75, 6 x 90, 6 x 90

WG Chins
4 working, 2 min. rest
6 x bw

HS Iso-Lat Pull
4 working, 1.5-2 min. rest
8 x 90, 6 x 110, 8 x 110, 6 x 120

DB Bicep Curl
4 working, 1.5 min. rest
8 x 20*2, 8 x 25*2, 8 x 30*2, 6 x 30*2

Rope Curls
4 working 1.5 min. rest
8 x 5, 8 x 5, 8 x 6, 8 x 6

Low Rows
4 working, 2 min. rest
10 x 7, 8 x 8, 8 x 8, 6 x 9

Machine Hip Abductors
4 working, 1 min. rest
8 x 80, 8 x 80, 8 x 90, 8 x 90

Cardio

Cooldown 10 min. elliptical steady state

BulkMeUp

Is your cardio for fat loss or cardiovascular health/improvement?

happens to the best of us.

grant

Honestly, both I guess + I just really enjoy it. Although I guess I'd have a hard time presenting a case for fat loss.

Your insights?

BulkMeUp

I noticed the 30 mins HIIT. HIIT is very efficient for fat loss. Though it is not recommended for those who are cardiovascular unfit and/or obese. I assume you are neither

Anyway, If HIIT is done properly, you shouldnt last a few mins. At least when you initially start out. The High part of the HIIT cycle is a sprint. You need to go as fast as you can. Like you are trying to save your life. So next time try this.

Ellipitical, level2
Warm up a few mins.
Sprint for 15secs. (Go as fast as you can).
Go slow/low for the next 45 secs.
Repeat.
Cooldown few mins.

Start with a 4-5 min session (+warmup+ cooldown). And see how it feels.

The point of the sprint is to get to your vo2max. Most people will suffer latic acid failure before that. But you have to keep trying.

grant

actually...that's exactly what I do, my HR during my sessions usually run between 65-70% of Max during the "rest" period for about 2 min. and 85-88% during the "hard". The machines depending on which I'm on have different settings complementing high intensity training, like the Hills Plus setting on the elliptical or the Speed intervals on the Stairmill. I have noticed a increase in endurance (with regard to my cardio workouts) but I'm not as "tired" afterwards as I once was.

I'll take your advice and begin to increase intensity during the HIIT sessions while shortening the sessions. Thanks for the input.

grant

Abs/Pilates

1/2 hour class, Side Jackknife, Bridges, traditional crunches, Two-Point Bridge, Side Bridge, Single-Knee Crunch, Twisting Crunch, Double Crunch with a Cross, etc.

Cardio

25 min. total
10 min run + 10 min. of sprints
5 min. cooldown
291 cals total
45% from fat
Max 174~89%
Avg 138~71%

Workout was OK. Feeling kinda OK today. Abs went well except the strain on my lower back with some of the lower work--cardio--ehh, not impressed with my performance. Didn't feel exactly energetic this morning and couldn't seem to reach 90% today for some reason...have a feeling my glycogen stores aren't completely at 100%, oops.

grant

Torso Push

All 2-2.5 min. rest, except noted/4 working sets/8-10 rep range

Bench Press
1 w/u, 4 working
10 x 115, 6 x 135, 6 x 135, 4 x 145, 4 x 145

DB Incline Press
10 x 80, 8 x 90, 8 x 90, 8 x 90

Machine Chest Press
10 x 120, 8 x 135, 10 x 135, 6 x 150

HS Iso-Lat Incline Press
8 x 90, 4 x 110, 5 x 110, 5^6 x 110

Freemotion Flys 1.5 min rest
8 x 40, 8 x 40, 8 x 45, 8 x 45

Freemotion Seated One Arm Press off the Back (ehhh...)
6 x 25, 6 x 30, 4 x 35, 6 x 20

DB OH Press 1.5 min rest
8 x 50, 8 x 50, 8 x 50, 8 x 50

DB Front Raise 1 min rest
8 x 20, 8 x 24, 8 x 24, 6 x 30

Cardio

80 min. total
60 min. elliptical steady state includes 5 min. warmup/cooldown: HR 165/85%
15 min. "fun run" to round things out: HR 150/77%
5 min. cooldown
Total Cals. 1,077
40% from fat

+

Post workout stretching stuff~10 min.

Total gym time today ~ 135 min. Ugh.

The one arm off the back thingies didn't feel very productive, think I'll just stick with DB unilateral press instead...Good workout though...think I might need to take tomorrow off .

grant

Training

Rest

grant

Leg & Arm Pull

1-2 min. rest bet. sets, 6-10 reps per exercise
SL Deads
8 x 95, 6 x 115, 6 x 115, 6 x 125

Good Mornings
6 x 95, 6 x 95, 6 x 95, 6 x 105

Seated Leg Curls
8 x 75, 8 x 90, 8 x 90, 8 x 90

Glute Machine* each side
8 x 50, 8 x 70, 8 x 70, 8 x 90

Barbell Bicep Curl
10 x 40, 8 x 50, 8 x 50, 8 x 60

Hammer Curls
8 x 30*2, 8 x 30*2, 8 x 30*2, 6 x 35*2

Machine Hip Adductor
12 x 100, 8 x 110, 8 x 110, 8 x 110

and to round things out...

Close Grip Pull-ups
8 x bw, 8 x, 6 x 7 x

Cardio

20 min. total cooldown
Exercise bike/HR @ 65%
202 total cals
60% from fat

Workout was OK, the Deads + Good mornings weren't at all spectacular. Next time want to try DB instead of the barbell, or perhaps a diff. variation of the deadlift. Bout time I began a new rotation, this one has worked well for me as I've gained some lean mass and improved the balance that I'm looking for. Thinking I might try a full body with full cardio days inbetween (instead of the partial days, like today).

Painted my apartment today w/most of the paint going on the walls and very little on me. Also decided to post a pic...

Attached Images

2.jpg (23.4 KB, 9 views)

grant

Cardio

85 min. total
30 min. Stairmill Speed Interval Setting
20 min. treadmill steady state run
20 min. elliptical steady state
10 min. exercise bike cooldown
Total cals 1059
45% from fat
Max 170/87%
Avg 141/72%

Hammies tight, strain in left glute while running hence the shift into the elliptical. Not enough energy this morning for this. Thinking about an abs class tonight, weather is getting increasingly bad though.

grant

Shoulders/Back/Upper stuff

Lat Pull
8 x 75, 6 x 90, 6 x 90

DB Bent-Over Lat. Raise
8 x 12, 8 x 12, 8 x 15

Front Raise
6 x 12, 8 x 12, 8 x 15

HS Iso-Lat Row
8 x 90, 8 x 90, 6 x 100

DB Shrugs
10 x 100, 8 x 110, 8 x 110

EZ Bar Upright Row
8 x 40, 8 x 40, 6 x 50

Cardio

Cooldown = walk back to store/home

Tired today. Shoulder/trap stuff was about all I could manage, kept volume done. Was in and out in about 25~

BulkMeUp

Arm is looking good. Nice mass + definition

Just to clarify. The HIIT i do is on the Elliptical Cross-Trainer. There are some which do not have the moving handles. I dont do HIIT on those. Sprinting is better on the crosstrainer ones.

grant

Cardio/Endurance stuff

105 min. total
30 min. HIIT Speed Interval - http://www.egymequipment.com/stairstep70p.htmlm ~ 70-85% of max HR
20 min. steady state treadmill run ~ 80-85% of max HR
30 min. elliptical steady state http://www.pfc-fitness.com/index.cfm...0CT9500HRR.htm~ 80-85% of max HR
10 min. excercise bike cooldown ~ 70% of max HR
Total cals. 1416
45% from fat
Max 169/87%
Avg 148/76%

Abs

Decline ab board crunch 1-1.5 min. rest
4 sets of 10 reps

Swiss ball ab crunch
10, 10, 12, 12

Was kind of day dreaming today on the cardio equipment...ab work was after the cardio, I know, I know but felt good, nice and tight.

Glute still bothering me from a couple of days ago. Almost cut my finger off this morning when making my omelet, bandaged it up and went back and actually found the part of the nail and skin I sheared off while chopping spinach. What an idiot, so irritated. Don't think it should affect my lifting though...hopefully.

"Vision without action is a daydream. Action without vision is a nightmare."

grant

Cool...thanks! You have any pics posted in your journal??

Yeah, we've got two of these at my gym, but the majority are the older Precor. I would think Sprinting on the treadmill would probably be the best bet overall.

"Vision without action is a daydream. Action without vision is a nightmare."

BulkMeUp

I had posted pics a while back. They are buried somewhere in my journal but none too impressive.
The treadmill is not the best for HIIT as the constant changing of speeds increases your chances of loosing your footing and falling. But just for straight running it is ok. HIIT is best done on a track.

Sprinting requires a sudden burst of power. A proper sprint will kill you in ~30secs or less. If you last longer, it may not be real sprint or not a sprint at all. check these threads. they will give you a picture of what i'm trying to say.
http://www.ironmagazineforums.com/sh...ad.php?t=35963 (HIIT Cardio)
http://www.ironmagazineforums.com/sh...ad.php?t=33146 (HIIT vs. Longer Intervals)

grant

I'll be the judge of that

I would have to agree on the treadmill sprints as I've tried it before and it's ... "uncomfortable" to say the least, what I meant was running rather than treadmill work. I have to argue that Sprints aren't HIIT. The high intensity and the length of the time you spend at that intensity is all relative in my mind. It's not to say that in my workouts I don't incorporate it when I really ramp up the the setting and reach 90% of my target HR--as far as only lasting 30 seconds...maybe, but that's hard for me to admit.

"Vision without action is a daydream. Action without vision is a nightmare."

grant

Chest/Back Antag. Training

WG Chins
4 working sets
6 x bw, 6 x bw, 6 x bw, 7 x bw

DB Press
8 x 100, 8 x 100, 8 x 100, 7 x 100

T-Bar Row
8 x 45, 8 x 55, 8 x 55, 8 x 60

HS Incline Press
8 x 90, 8 x 90, 6 x 120, 6 x 120

Low Row
8 x 8, 8 x 8, 6 x 9, 8 x 9

FM Flys
10 x 40, 8 x 45, 8 x 45, 6 x 50

DB Decline Press
8 x 80, 8 x 80, 6 x 90, 6 x 90

Bent-over Lat Raise
20 x 12, 20 x 12, 30 x 8, 30 x 8

Cardio

Walk back to apt ~ 5 min.

"Vision without action is a daydream. Action without vision is a nightmare."

grant

Training

Off--not feeling too hot today--

"Vision without action is a daydream. Action without vision is a nightmare."