Forward Progression

[grant]

October 12, 2005

Leg & Arm Push

Squat 50/10 70/8 90/8 90/8 140/6
Barbell Lying Tri Ext. 40/8 50/8 50/8
DB Lunge 40/10 45/6 45/6
Reverse Pushdowns 60/10 70/8 80/6
Leg Press 90/10 140/6 140/8 150/6
Standing Calf Raise 100/10 100/10 112.5/8
Machine Hip Adductor 90/10 100/8 110/8

Cardio

5 min cooldown bike

Squats, went down hard on the first set and my knee wasn't in the right position to take the weight. Irritated now and through workout. Nothing too exciting this morning, went for three sets instead of usual four per exercise, just wasn't feeling the energy. Woke up early w/o much sleep. Going back again tonight for cardio, in the mood for some steady state elliptical.

Big: No reason specifically, just really enjoy it, workout doesn't feel complete w/o

 

[BigDyl]

Big: No reason specifically, just really enjoy it, workout doesn't feel complete w/o

There is nothing wrong with cardio. It is good for your heart. But doing that much cardio will be detrimental to your gains that you are trying to achieve by working out.

 

[grant]

Addendum to October 12, 2005

Cardio

25 min total
20 min steady state elliptical
5 min cooldown treadmill
231 cals
55% from fat
Max 141
Avg 118

Tired!!!

 

[grant]

October 13, 2005

Abs/Core

1/2 hour

Cardio

25 min HIIT StairMaster
15 min steady state elliptical
5 min cooldown bike
45 min total

440 total cals
55% from fat
Max 148
Avg 121

Abs class was good today, felt strong and wasn't too tired today either. Both core strength and endurance appears to be improving albeit slowly. Cardio wasn't too hot though, can't seem to get my HR up. Maybe I should lay off cardiovascular training tomorrow.

 

[BigDyl]

Maybe I should lay off cardiovascular training tomorrow.

 

[grant]

October 14, 2005

Torso Pull

Chins 4 sets x 6

Lateral DB Raise 10*2 x 15 15*2 x 8 20*2 x 6

HS Iso-Lateral Pull 55 x 8 55 x 8 65 x 6 65 x 6

Cable Upright Row 5 ?? x 10 6 x 8 7 x 8 8 x 8

Machine Shrug 45 x 10 55 x 8 55 x 8

Barbell Pullover 30 x 10 40 x 8 40 x 8

DB Rear Lateral Raise 20 x 6 15 x 8 15 x 8

Cardio

10 min cooldown run
123 cals

Crap workout for a crap day. Only 10 min cooldown run today for cardio, didn't even wear the monitor.

Workout was mediocre, nothing heavy. Chins were nice, hated the machine shrug, couldn't see what I was doing as there isn't any mirror in front of the god damned machine, tried to feel my way through but mirror helps. DBs next time. Can't figure out the weights on the stupid pulley 5 = 50lbs?? Can't be right. Feels more like 20. HS Iso-Lats felt good as always, nice and slow especially on return eccentric motion.

 

[grant]

October 15, 2005

Leg & Arm Pull

...in the suburbs...
4 sets 6-10 reps

SL Deadlifts
Bicep Curls
Glute Isolater
Prone Leg Curl
EZ Bar Reverse Curls
Low pulley rope bicep curls
Weighted Hyperextensions
Hip Abductors

5 min cooldown treadmill

...later that day in the city...

Cardio

25 min total
20 min steady state elliptical
5 min cooldown bike

271 cals total
55% from fat
Max 144
Avg 123

Workout in the burbs was good, although I did record everything I can't seem to locate the log I created and used ...maybe later it'll turn up and I can edit. Knees are bothering me on the SL Deads, wondering if my form is off? The Prone leg curls were tough as was the glute isolater--two machines that my gym in the city don't have.

Cardio wasn't all that exciting today, tired after running around all day, glad I made it back though.

 

[grant]

October 16, 2005

Torso Push

60 to 90 sec. rest, except for decline work--no rest
Unilateral DB Press
w/u 20*2 x 10
45*2 x 8
45*2 x 8
50*2 x 6
50*2 x 6

Machine Incline
90 x 8
90 x 8
55 x 6
55 x 6

DB Declines*Superset w/decline crunches 4 x 10
w/u 40*2 x 10
45 x 10
45 x 10
55 x 6
55 x 7, 8 partial

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

Arnolds
25*2 x 8
25 x 8
25 x 8
30 x 6

Freemotion Chest Flys
40 x 12
45 x 8
40 x 6 full, 7, 8 partial
35 x 8 full, 9, 10 partial

Cardio

Cooldown incline treadmill 5 min.

Good workout this morning, actually quite proud of the decline effort this morning, felt tired after inital three sets and moved on. After Arnolds I ramped up the courage to take on those 50s by myself, brought last set to failure. Nice. After completing the ab work I was about to toss my steel cut oats though. Busy school-work day today, would like to make it back for some cardio work, not sure what I might attempt, perhaps the StairMaster, HIIT anyway.

 

[grant]

Monday, October 17, 2005

Training

Off

Abs and chest really sore! Busy next couple of weeks w/midterms.

 

[grant]

October 18, 2005

Light Cardio

25 min total
20 min steady state elliptical
5 min bike cooldown
225 cals total
60% from fat
Max 134
Avg 117

Tired!!! School is crazy right now as I'm neck deep in work and midterms are next week. So much to do, glad I've got a four day split set up 'cause I doubt I'll be making to the gym 6 days a week anymore. I can't help but think this might benefit me as I'll give my muscle a longer period of recovery without the catabolic effect cardio tends to have on muscle hypertrophy.

[font=&quot]Diet has been good the last two weeks, although people at school look at me like I???m crazy when I whip out the cottage cheese and oat bran for my mid-morning meal or my oats-ffcc-strawberry-walnut concoction[/font][font=&quot][/font][font=&quot], I know some on this forum can probably relate.
[/font]

 

[grant]

October 19, 2005

Leg & Arm Push

Hack Squat
4 x 10, 8, 8

Lunges
2 x 10, 8, 8

Lying Tricep Ext.
4 x 8

Reverse Pushdowns
2 x 10, 8, 8

Crap workout today, didn't feel well walking in, "coldie". Midterms are next week and I had waaay too much to do, workout therefore was cut short. No cardio.

This week and next (especially this) are going to be tough to balance the gym and my education. Going to be interesting to see how I will manage both when I begin working again.

 

[grant]

October 20, 2005

Torso Pull

Chins 90,-120 sec rest
4 x 6

Low Row 90 sec rest
4 x working 8, 8, 6, 6

Front DB Raise
2 x 10

Side DB Raise
2 x 10

HS Iso Lat Row
2 x 8 unilateral
2 x 8 bi

Upright Rows
4 x working 10, 10, 8, 8

Cardio

5 min bike cooldown

Missed my abs class tonight because of a meeting but made it to the gym anyway, definitely nothing heavy tonight, but worked slow and actually had some good energy...must be from not working out as much lately...

 

[grant]

October 21, 2005

Cardio

35 min total
30 min HIIT StairMill
5 min treadmill cooldown

340 cals total
55% from fat
Max HR 158
Avg HR 122

 

[grant]

Saturday, October 22, 2005

Leg & Arm Pull

Good Mornings
2 x 10
2 x 8

Hammer Curls
4 x 6

Seated Leg Curl
2 x 8
2 x 6

EZ bar bicep curls
2 x 8

Machine Bicep Curls
2 x 8

Machine Hip Abductors
2 x 10
2 x 8

Cooldown = walk back to apt.

 

[grant]

Sunday, October 23, 2005

Chest/Ab Lag day

DB Bench Press
1 w/u set 10
4 working sets 8, 8, 8, 6

Incline Press
1 w/u set 10
4 working sets 8, 8, 6

Machine Chest Press
4 working 8, 8, 8, 6

Freemotion Chest Flys
4 working 8, 8, 8, 8

Decline Crunches
4 working, 10, 10, 10, 10

Cardio, cooldown

10 min treadmill run



Busy day with studying, didn't get to the gym until later today. I've been really lathargic at the gym lately, just don't want to be there. I think it has something to do with having so much work to do outside of my training and perhaps having a slight cold. This past week has been one of the lightest weeks I can remember, wondering if it might benefit me to to take some real time off. Perhaps a two day rest is in order. Hmm.

 

[BigDyl]

Your W/O's look good as far as intensity goes, but I would cut out some of the volume.

 

[grant]

Your W/O's look good as far as intensity goes, but I would cut out some of the volume.

Thanks, midterms have me bummed.

 

[grant]

October 24, 2005

Training

Off

 

[grant]

October 25, 2005

Had my last midterm today!! Woohoo!

Torso Pull

WG Chins
4 x 6

Seated Rows
w/u x 10
4 x 8

HS Iso Lat Pulldowns
4 x 8

Barbell bicep curl
3 x 8

Unilateral Preacher curl
2*2 x 8
2*2 x 6

Rear Delt Flys
2 x 10
2 x 8

Cardio

5 min bike cooldown

Fairly good workout, didn't focus too much on the trap or delts today though. No time for cardio today unfortunately. Glad midterms are done.

 

[grant]

October 26, 2005

Too tired to train today, school wiped me out. Computer was done yesterday night (god knows) so I had to post this morning.

 

[grant]

October 27, 2005

Abs

1/2 class

Cardio

5 min treadmill warmup
5 min elliptical cooldown

Crap workout tonight...after months and months of this class, I think I'm kinda over it. Not that I haven't seen improvements with my "performance" however I'm at the point where I'm tired of my muscle getting so exhausted through the workout that I end up working my neck more than my obliques and abs.

I might start doing more individualized training of the muscle group with some Hanging Leg Lifts and some decline work--at least that way I can really concentrate on the muscle and hopefully build some quality core strength. In evaluating my results both asethestically and physically for the length of time I've been going to class I'm not sure it's "worth it".

Tired lately, calories have been steadily lowered the past couple of weeks. At this point it's hard for me to workout past three o'clock, energy levels just aren't there, hence the lack of cardio of late. Miss it though, it could be an option in the morning though...?

 

[myCATpowerlifts]

How much do you weigh now??
You are eating way to little for your weight, height, and activity levels.

At the beginning you said you were about 3-5 % bf???? That's dangerous to stay there.

Gain weight, post pics, all the cardio combined with your low cals and your
high volume tells me you have some kind of eating/overtraining/weight disorder issues?/

 

[grant]

How much do you weigh now??
You are eating way to little for your weight, height, and activity levels.

At the beginning you said you were about 3-5 % bf???? That's dangerous to stay there.

Gain weight, post pics, all the cardio combined with your low cals and your
high volume tells me you have some kind of eating/overtraining/weight disorder issues?/

Not sure on the weight exactly, I'm not the type to get on the scale everyday or even every week. However I can tell you I'm a healthy weight. I've gained about 20 lbs or so since last January while maintaining my bf%. I'm sure after my last 'exam' though it's a bit higher now, perhaps 6-7, 8%? Not sure, doesn't matter. Better than it was in January at 2.5%, now that's dangerous, let me tell you.

You are probably accurate in your observations, however, many in the public who don't suffer from eating disorders such as anorexia don't necessarily understand them. It's something that will be with me for the rest of my life, it's a struggle everyday but I'm doing well. I can't help but think though that "the gym" has complicated the issue though. .

I agree with keeping intensity as it is, lowering volume might be a good idea, perhaps lowering both reps and sets per exercise. Hard though, when I'm working out, I just keep on moving to like every exercise I know I can do for that particular muscle group. I know it's contrary to hypertrophy but again, love it. Weird. Thanks for the input.

 

[grant]

October 28, 2005

Ironically...

Cardio

25 min total
20 min steady state elliptical
5 min cooldown

300 cals total
45% from fat
Max 157
Avg 139

Had some time this morning so I decided to do some cardio, which I haven't done in awhile, want to go back tonight for Leg & Arm Push.

 

[grant]

October 28, 2005

Leg & Arm Push

Smith Machine Squat
10 x 50
8 x 90
6 x 140
6 x 140

Seated Leg Press
8 x 130
6 x 150
8 x 150
8 x 170

Standing Calf Raise
8 x 87.5
8 x 87.5
6 x 100
8 x 100

Overhead Tri. Ext.
8 x 35
8 x 40
6 x 45
6 x 45

EZ Bar Skull Crushers
4 sets of 50 x 8

Tricep Pushdowns
6 x 35
6 x 24
6 x 35
6 x 35

Cardio

Workout this morning, plus cooldown around neighborhood after weight training

 

[grant]

October 29, 2005

Leg & Arm Pull

SL Deadlifts
10 x 50
6 x 70
6 x 70
6 x 90

Good Mornings
8 x 50
8 x 50
6 x 70
8 x 70

Concentration Curls
10 x 25
8 x 30
8 x 30

Machine Hip Adductor
8 x 90
8 x 90
6 x 100
6 x 100

EZ Bar Bicep Curls
8 x 40
6 x 50
6 x 50

Resistance Band Bicep Curls
8, 10, 10, 10

Freemotion Deadlifts
10 x 90
8 x 90
8 x 100
6 x 110

Cardio

5 min treadmill cooldown
Workout was good overall, not too intense w/weight. Good Mornings were...good. Need to change up the grip on the bicep work though, Hammer Curls next time. Freemotion Deads were unimpressive, didn't think they were targeting the hamstrings enough, form was off? not heavy enough? Resistance Band work was new and I'm glad I finished off with it today. Perhaps cardio session later tonight to round things out.

 

[grant]

October 30, 2005

Torso Push

DB Bench Press
10 x 40*2 w/u
6 x 50*2
6 x 50*2
5 x 60*2
5 x 60*2

Incline Barbell Bench Press
7 x 70
7 x 70
5 x 80
5 x 80

HS Iso-Lat. Incline Press
10 x 90
5 x 140
5 x 140
5, 6 partial x 140

Freemotion Seated Flys
8 x 25
8 x 40
8 x 40
8 x 40

Freemotion Unilateral Presses Off Back Pad
5*2 x 25
6*2 x 25

Arnolds
8 x 25
5 x 30
5 x 30
5 x 30

Decline Crunchs
10 x bw
6 x
6 x
7 x

Cardio
35 min total
30 min treadmill run
5 min cooldown
380 cals total
50% from fat
Max 160-82%
Avg 131-67%


Total gym time: 120 min.


Workout was good overall today, had lots o'energy, thinking it was the extra hour of sleep? HS Inclines were nice, pushed some nice weight in the later sets. Cardio felt good as well, would like to earn a higher avg. heart rate though, considering though the avg includes both warmup and cooldown I don't think it's too bad.

 

[grant]

October 31, 2005

Training

Rest

 

[grant]

November 1, 2005

Torso Pull

Chins
6 x bw
6 x bw
6 x bw
6 x bw

HS Iso-Lateral Pull
8 x 110
6 x 120
6 x 120

Seated Low Row
6 x 8*
6 x 8
5 x 8 partial 9

DB Shrugs
10 x 50*2
10 x 50
10 x 50

DB Rear Lat Raise
8 x 15*2
8 x 12

Machine Seated Row
6 x 90
6 x 90
6 x 105

Cardio

Involved walking/running errands after the gym.

School is utterly consuming lately, unbelieveable really how much work there is to do. Would've liked to finish off with a little cardio but just couldn't (metabolism doesn't need any more stoking right now) had to get some things done and back home. Late. Have energy though, cardio from Sunday has made me so hungry the last couple of days, like I could gnaw my arm off.

The DB lat raises weren't good, had a flu shot on Monday and I think I may have started off too cold and too heavy. Perhaps (hopefully just) a strain in the right lateral delt. Shoulders not something I want to "test". Iso-Lats were nice, pulls were good with the heavier weight, was complimented on by the guy working in with me on my "strict form" or something like that. Seated low rows were also good, especially last set. Crazy-ass day tomorrow. Can't believe it's already November. Cardio in the morning? Maybe some ab work as well. Leg arm push might also be an option. ?

 

[grant]

November 2, 2005

Cardio

45 min total
40 min treadmill run
5 min cooldown
520 cals total
45% from fat
Max 87% of HR
Avg 69%

Nice leisurely run today..., got the HR higher after awhile and felt good.

Utterly exhausted, have been working on school work all day. Tomorrow probably the same. Can't wait for this part of the project to be finished.