Forward Progression

[grant]

Addendum to September 20, 2005

OK, so I'm nuts...

Chest

Incline Chest Press 10 8 6 6 4 4 4
Pec Deck Flye 10 10 8 8 8

Cardio

37 mins. Total
I started off with the Step Mill (lasted about five mins. on this one--my body just didn't feel like expending that type of energy) so I moved on to the elliptical machine.
Steady state elliptical then 5 mins. cooldown treadmill

390 cals.
55% from fat
Max 148
Avg 130

Interesting to watch my HR rate go down as a I've been training these past couple of days. It really shows how tired I was today. BTW...my hammies and glutes are killing...woo hoo!!!

However this morning on the El platform (subway) my legs did start to cramp up--just didn't have the time after this morning's cardio session to really cooldown. It wasn't a pleasant feeling, .

Tomorrow, planning on doing some trap/delt work as it's been awhile.

 

[grant]

September 21, 2005

Trapezius/Deltoideus

Chin ups 6 6 5 6
Dumbbell Shrugs 12 10 8 6 8
Seated Machine Shrugs 10 8 8 6 8 **didn't like these
Upright Rows 10 8 8 8
One-Arm DB Front Raises 8 8 6 6
Low Pulley Lateral Raises 8 6 6
Bent-over Lateral Raises 10 6 10 6 **don't ask, went too heavy to begin with

Cardio

52 min. total
20 min. treadmill run
6 min. cooldown tread
20 min. HIIT Crossramp
6 min. cooldown recumb. bike

573 cals
50% from fat
Max HR 166
Avg HR 135

 

[grant]

September 22, 2005

Abs

1/2 HR abs class Form was shitty tonight, all over the place due to OD-ing on caffeine earlier in the day, sometimes I think it's really a waste of time, might get better results going s-l-o-w-er and really concentrating on form and contracting the muscle.

Cardio

25 min. elliptical my version of hills plus steady state for awhile, nothing too intense by any means.
5 min. cooldown on treadmill

30 min. total
317 cals
50% from fat
Max HR 160
Avg HR 130

 

[grant]

September 23, 2005

Triceps/Biceps

Triceps Extension 10 10 6 6
Barbell Curls 8 8 6 6
Tricep DB Kickbacks 8 8 6 6
Concentration Curls 8 8 6 6
Tricep Pushdowns (facing away from machine overhead w/rope and w/rope facing) 10 10--8 8 6 6
Bicep rope curls 8 8 6 6

Cardio


25 min. total
20 min. Stairmaster "Speed" intervals
5 min. treadmill cooldown
236 cals.
55% from fat
Max 149
Avg 120

Good god my max was 149, really underlines this lite and lazy workout. Wasn't too energtic this afternoon, the day just didn't start off very well. Was planning on going to the gym this morning, however the snooze just kept on gettting hit .

I'm also unhappy with the arm workout I did, although I feel it was balanced, I'd like to get a bit more specific with the exercises and what areas of the tri/bi I'm working exactly--although my arms at this point are probably one of my "better" body parts.

I would also like to set some schedule into stone coming up, I think it would give me so piece of mind as to "What I'm going to do at the gym today", instead of debating, checking my log, looking up exercises, etc. Diet also wasn't the best today, increased carb for Meal #1, lowering at meal #2 and increased fat. By the end of class today my brain was running on fumes. Can't have that.

Tomorrow I'm planning on having a pretty heavy day, legs/cardio, then Sun. I'll do chest/cardio.

<<sigh>>

 

[grant]

September 24, 2005

Legs

Wt./Reps

Dumbbell Squats 40/6 40/8 60/6 60/6
Smith Machine Front Squats 50/10 70/8 90/8 110/6 110/6**don't know why I didn't just use the reg. barbell here
Dumbbell Lunges 100/4 100/4 110/4 110/4
Freemotion Machine Squats 140/10 160/8 200/8 220/8 260/8
Good Mornings 65/10 65/10 75/10 85/8
Leg Extensions 90/8 105/6 120/6 135/6
Machine Adductor 110/10 120/6 120/6 130/6
Machine Abductor 80/8 80/8 90/6 90/6

Squats 135/8 185/6 185/6 195/4**just didn't feel like I was "finished" with this workout so I added the squats, besides it's not like I was going incredibly heavy beforehand anyway

Cardio

5 min. cooldown treadmill

Going back later tonight...for cardio.

 

[grant]

Addendum to September 24, 2005

Cardio

25 min total, 20 min steady state elliptical/5 min cooldown treadmill
292 cals.
50% from fat
Max 160
Avg 136

 

[grant]

September 25, 2005

Chest

Wt/Reps

Incline DB Press 50/10 70/8 110/6 110/8
Dumbbell Press 110/6 110/6 120/4 120/5
Close-Grip Bench Press 95/6 95/8 115/6 115/6
Parallel Bar Dips bw/8 /8 /9
Freemotion Chest Press 40/10 90/6 60/8 50/8***Hello, my name is I don't know my one rep max!!!
DB Pullovers 20/12 30/10 40/8 40/9
Incline DB Flys 50/12 70/8 70/8

Cardio

Cooldown: RAN ®®®from gym to apartment to get to the El to run to the commuter train station to make it to my parents house

Workout was good, quick and to the point which I like. I especially enjoyed the dips, haven't done them in awhile, they were tough and even better I could really feel the pectoralis major stretch. The Close-Grips were OK, although they really hit my tris over anything in my chest, imo.

And speaking of one rep max, that's something even after years of training, I still don't know. I'll have to add that to the list...

Although if I did determine it, I'm not sure my training at this point would really change all that much as I'm working fairly heavy, it would be nice though to find that 100% and work in 10ths from there though, hmm...

 

[grant]

September 26, 2005

Which part of me is the sorest?

A. Legs, posterior, hammies!!!
B. Post. delts.
C. Chest
D. All of the above

Hmmm...??



Cardio

53 min. total
5 min. warmup elliptical, 15 min. Hills Plus Elliptical->Stairmaster Speed Intervals 20 min. 5 min. cooldown on treadmill (@ this point I was at 480 and was why not just go above and beyond the my goal for today so I moved onto...)+ 5 min. cooldown on bike

516 cals.
55% from fat
Max 150
Avg 124

What a tired piece of work I was today, dragging myself onto the cardio floor spinning around from machine to machine. A day off you say?? No that would be asking waaay too much, however I'm feeling it now. Not sure if I just didn't sleep very well last night, or if I didn't get enough sleep or if I'm overtrained. I hate doubting myself and then not even attempting to make it to the gym because I feel a bit groggy. I always think, it's just being tired.

Maybe more updates later, right now I've got to get some work done for school, blah blah blah.

 

[grant]

September 27, 2005

Training

Off

Cardio

Off

Taking a much needed day off from the gym. Definite physiological and physical benefits...

 

[grant]

September 28, 2005

Wow what a difference a day makes!!!

Had a great workout although my left delt is bothering me .

Back

Wt./Reps

Assisted Chins "Ibs assistance" 35/10 28/6 28/6 28/6
T-Bar Rows 35/10 45/8 55/8 65/8*
Bent Rows 50/8 70/10 90/8 90/6
Seated Rows 80/8 90/6 90/6 100/4
One-Arm DB Rows 45/8 50/6 50/6 55/5
HS Iso-Lateral Front Lat Pulldown 70/10 90/8 110/6 110/6
Upright Rows 50/8 Ouch, felt it in the delt and didn't force it...

*Could've gone heavier with these, however my left delt. felt twingy and didn't want to irritate further

Cardio

53 mins. = 28 min HIIT Stairclimber Speed intervals (which I've come to like actually) , 20 min Elliptical steady state, 5 min bike cooldown

645 cals
45% from fat
Max 160
Avg 144

Was really sweaty after this but it didn't really matter as it was pouring after my workout so I ran to the store and then back to my apartment, felt good.

 

[grant]

September 29, 2005

Abs

Abs class - 1/2 hour

Cardio

20 min steady state elliptical
243 cals
50% from fat
Max 155
Avg 134

Abs class actually went well although I was feeling kinda sick and tired today. Think I might be developing a cold, and speaking of it definitely was today. Winter is on its way...

 

[grant]

September 30, 2005



Took today off, NOT planned but feel utterly drained today. Definitely have some kind of bug, really zapped the energy right out of and didn't want to push it and get even sicker. Hopefully tomorrow morning I'll be able to have a heavy day...just wanted to rest...

 

[grant]

October 1, 2005

Legs

Squat (Warm up sets - 65/12 95/10) 135/8 135/8 155/8 155/8
SL Deadlifts 95/12 135/8 135/8 135/8 135/8
DB Lunges 70/8 100/4 100/4 100/5
Freemotion machine squats 200/10 220/8 240/8 240/8 280/4
Leg Curl 60/6 50/8 50/8 50/8
PL Hack squat 90/10 100/6 100/6 100/6

Cardio

4 min. run back to apt.
Workout was good this morning, felt a bit rushed (which was good) actually. Went fairly heavy (for me) and worked up a good sweat. Planning on making it back to the gym to do some cardio later today. Lots of school work though. \

 

[grant]

Addendum to October 1, 2005

Cardio

Watch "paused" in the middle of my elliptical training again, completely and utterly the most irritating occurence.

295 cals.
20 min. steady state elliptical training 70-75% of max HR
320 cals total
25 min run 80% of max HR
5 min. cooldown on treadmill
50 min. total

Total caloric burn 550-600 (estimate, since I had to reset my watch in the middle of my workout and I don't trust the machine readouts above)

 

[grant]

October 2, 2005

Chest

DB Press 2*40/10 50/8 50/8 55/5 55/5
Incline Barbell Bench Press 95/10 115/8 125/5 125/5
Free Motion Chest Press 60/6 60/6 60/6 60/6
Pec Fly 75/10 90/12 90/12 90/12

Cardio

20 min. steady state elliptical
237 cals.
50% from fat
Max 150
Avg 140

Cooldown~walk back to apt.

Nothing special today, worked out in the eveing, didn't have much to give. Would like to re-do, perhaps Wed.

 

[grant]

Decided to post some diet stuff I've been messing around with lately, although I find that in my day-to-day that my protein calories are higher, fat lower, and carb stay around 250 g.

ACSM Method

Weight in kg
64 not what I weigh but goal (probably closer to 68 kg)

REE
1653

EEPA
2809 I think this is a bit high

Carbohydrate intake in calories
1405

Carbohydrate in grams
351

Protein intake in calories
560

Protein intake in grams
140

Fat intake in calories
702

Fat intake in grams
78

Total calorie intake

2667
Fat % - 25%
Carb % - 50%
Protein % - 20%

 

[grant]

Monday, October 3, 2005

Back

Assisted Chins "lbs assistance" 45/8 28/6 28/6 28/7
T-Bar Rows 45/8 55/8 55/8 65/7
Bent Rows 30/8 70/8 70/8 90/6 90/7
Seat Rows 80/8 90/8 90/8 100/6
One-Arm DB Rows 45*2/6 45/8 45/8 50/6
Seated Two Arm With Rotation Freemotion Row 60*2/6 70/5 70/5 80/5

Cardio

30 min. total
25 min. HIIT Stairmaster
5 min. cooldown treadmill
328 cal total
55% from fat
Max 78%
Avg 68%

Workout was medicore, really should've taken today off, will most likely take tomorrow off as I can tell I'm not yet recovered from the weekend's workout. If I had been smart and listened to my body I would've taken Sun. off. I'm an idiot though.

I really should start taking more days off, my workouts would definitely be more productive. The diet is coming along, I've actually been sticking to some good numbers, or at least some that seem to be working for me.

I'm a little concerned about my workouts though, incorporating a day off after two heavy days might be in order as I can tell my energy levels are off and I'm sore as hell. I also need to hammer out some definite workouts coming up as school is going to become increasingly "occupying". I'm thinking of moving toward a full body routine to make the best use of my time.

 

[grant]

October 4, 2005

Cardio

20 min. steady state elliptical
5 min cooldown

247 cals
55% from fat
Max 141
Avg 123

Wasn't planning on coming in today but was having an outright shitty day and thought a short session on the elliptical might make it better. Tired...as the number indicate.

 

[grant]

Wednesday, October 5, 2005

Chest

Incline DB Press (35/12 35/12) 50/8-50/8-50/8-50/8
Bench Press 95/10 115/8 120/^8 125/6 125/6
Parallel Dips bw/8 bw/8 bw/^9 partial bw/10 partial
Machine Chest Press 105/10 135/8 135/8 135/8 partial 150/6 partial
Low pulley fly 30*2/12 40/8 40/8 40/10 partial

Cooldown

Walk back to apt.

Thinking cardio later today.

Workout was OK, probably should've had some more complex carbs this morning. Gave it one and half hours before heading off and it I was feeling the lack of juice early on in the workout.

Should've started off a bit heavier with Machine Press, although it felt good to push some weight later. Parallels were good, decided to incorporate these for awhile, lower pec definition is truly nonexistent. Next time I have to include some decline work as well. Upper chest shaping up nicely (truly what I've been focusing on during last the six mos.) Incline DB were good, solid, stayed with the same weight all they way through, hate that damn bench press though. Something about it just intimidates me for some reason, form was good though.

Was paid a compliment today by guy I always see in my neighborhood,

"you're big".




Ha!!! I almost couldn't contain myself.

I think he needs his eyes examined, but I thanked graciously.

 

[grant]

October 5, 2005

Cardio

35 min. total
30 min. HIIT Stairmaster
5 min. cooldown treadmill
367 cals
55% from fat
Max 153
Avg 129

 

[BigDyl]

Chest

Wt/Reps

Incline DB Press 50/10 70/8 110/6 110/8
Dumbbell Press 110/6 110/6 120/4 120/5
Close-Grip Bench Press 95/6 95/8 115/6 115/6
Parallel Bar Dips bw/8 /8 /9
Freemotion Chest Press 40/10 90/6 60/8 50/8***Hello, my name is I don't know my one rep max!!!
DB Pullovers 20/12 30/10 40/8 40/9
Incline DB Flys 50/12 70/8 70/8

Cardio

Cooldown: RAN ®®®from gym to apartment to get to the El to run to the commuter train station to make it to my parents house

Workout was good, quick and to the point which I like. I especially enjoyed the dips, haven't done them in awhile, they were tough and even better I could really feel the pectoralis major stretch. The Close-Grips were OK, although they really hit my tris over anything in my chest, imo.

And speaking of one rep max, that's something even after years of training, I still don't know. I'll have to add that to the list...

Although if I did determine it, I'm not sure my training at this point would really change all that much as I'm working fairly heavy, it would be nice though to find that 100% and work in 10ths from there though, hmm...

Am I reading this right:

Incline DB Press 50/10 70/8 110/6 110/8



Btw, good job on keeping your journal going. This motivates me to start a new journal.

 

[grant]

Am I reading this right:

Incline DB Press 50/10 70/8 110/6 110/8



Btw, good job on keeping your journal going. This motivates me to start a new journal.

Hey BigDyl, thanks for stopping by! Should be 25*2/10, 35*2/8, and so on.

 

[grant]

October 5, 2005

Training

Off

Decided to take a Thursday off for once, considering I've not had one in awhile and I had school work!

 

[grant]

October 7, 2005

Let me just start by saying "Brrrr!!"

Torso Pull

Chins bw/6 bw/6 bw/6 bw/6
One Arm DB Front Raise 10*2/10 15*2/6 15*2/6 20*2/5
Lever Seated Row 70/8 90/6 90/6 105/5
DB Rear Lateral Raise 10*2/10 15*2/8 20*2/4 20*2/5
DB Shrug 55/8 50/8 50/8 50/8
HS Iso-Lat Pulldown 45/8 55/6 55/6 65/5
BB Upright Row 40/8 40/8 50/6 50/6

Cardio

Total time 51 min.
15 min sprints up to 75-77% of HR then back down to 60%>> 15 min HIIT Stairmaster>>15 min steady state elliptical at 80%>>5 min bike cool down

519 Cals total
50% from fat
Max 154
Avg 129


Chins: Could've gone longer on these although by the last set I was struggling. The exercise of the day was the Lever pull, really felt good to pull utilize Lats/mid back. Just don't like those BB upright rows though, ant. delt doesn't either. Have to find something else to really hit the traps.

This workout was good although I really wasn't feeling incredibly energetic.

I've been feeling a bit sick lately, maybe a cold or possibly the cold. I think it's supposed to get down to 41F tonight, plus it was gray and rainy today which didn't add to my energy levels.

Decided to begin a new routine at least something that's hitting two body parts in a workout as school is going to get increasingly crazy as the semester progresses. In addition to this, I'm really ready for a change, seems like I've been doing the same type of workout for a long while now. Diet has been good this week.

 

[grant]

October 8, 2005

Grrr..

Abs/core training

1/2 hour class

Leg/ Arm Pull

SL DB Deadlifts 35*2/10 40/8 50/8 50/8 60/6 60/6
Incline DB Bicep Curls 25*2/12 25/12 30/10 30/10

Absolute shit workout this morning, way too caffeinated for abs class, form was crap. Wanted to pull a Leg/Arm routine afterwards but energy just wasn't there, only finished off two exercises after deciding to reattempt full workout later in the afternoon, along with cardio.

 

[grant]

Addendum to October 8, 2005

...Continued, later...
Weighted Hyperextensions 10/10 25/8 25/8 25/8
Machine Hip Abductors 80/8 90/6 90/6
Reverse EZ Bar Preacher Curls 30/10 30/8 40/6
Seated Leg Curls 75/10 105/8 105/8 120/6
Low pulley rope bicep curls 50/8 70/6 80/4

Felt like absolute shit when I walked back into the gym today, sometimes I really wonder why I do it myself. Workout was incredibly lackluster. Didn't finished off w/cardio as planned but walked home and dumped myself in front of the TV for the rest of the evening. Always tomorrow.

 

[grant]

October 9, 2005

Torso push

Unilateral DB Press 20/10*2 45/8 45/8 45/8 45/8
Machine Incline 90/8 110/6 110/6 60/4 almost 5
DB Declines 40*2/10 40/10 40/10 45/8
Incline Chest Press 115/4 115/5 115/6 125/5
Arnolds 20*2/10 25/8 25/8 25/8

Cardio

25 min total time
20 min HIIT CrossRamp>5 min cool down treadmill

282 cals
50% from fat
Max 161
Avg 132

A very good workout, much better than yesterday I must say. I really enjoyed the unilateral chest press this morning, great addition to my goal of attaining greater core strength. I went moderately heavy on most excercises, I actually did like the declines although they can be "dangerous" do by yourself. One (of the many) areas I need to improve upon in definition is lower chest, need to round out that muscle--Went heavy on the machine incline, suprisingly didn't have much for the barbell incline chest press but good nonetheless.

Cardio was good as well, sometimes I can really pull forth some energy--not sure where it comes from...might be going back tonight for some extra cardio work as I didn't do any yesterday, really depends on school work and how much I get done today. Right now I'm just sitting here typing in my journal not getting anything done, procrastinating like I always do with academic work

 

[grant]

October 10, 2005

Training

Off today

 

[grant]

October 11, 2005

Cardio

35 min total
30 min HIIT StairMaster
5 min cooldown treadmill
356 cals
55% from fat
Max 151
Avg 127

Adequate cardio work today, spent eight hours at school with about a ten min break for lunch--a bit tired. I had planned on weights today but decided to forgo for a heavy day tomorrow instead.

 

[BigDyl]

I'm curious; is there a reason you do so much cardio?