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Forward Progression
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- Start date
November 4, 2005
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.
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.
November 6, 2005
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
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
November 8, 2005
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...
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...
November 10, 2005
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.
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.
Last edited:
November 12, 2005
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.
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.
November 13, 2005
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.
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.
November 16, 2005
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%
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%
November 17, 2005
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.
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.
November 18, 2005
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.
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.
November 19, 2005
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...
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...
November 20, 2005
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...
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...
November 21, 2005
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...
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...November 22, 2005
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)
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)
November 23, 2005
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.
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.
November 25, 2005
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)
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)
Last edited:
November 26, 2005
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...
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...
Last edited:
November 27, 2005
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...
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...November 29, 2005
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...
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...December 1, 2005
Torso Pull + Hip Add.
WG Chins - 2 min. rest bet. sets
3 working, 6 x bw
HS Iso Lat Pulldown - 1.5 min. rest
4 working, 10 x 70, 6 x 90, 6 x 110, 6 x 110
Low Rows - 1.5 min. rest
4 working sets, 10 x 5, 8 x 7, 8 x 8, 8 x 8
Machine Hip Adductors - 1.5 min. rest
4 working, 10 x 70, 8 x 90, 8 x 100, 8 x 100
BB Bicep Curl - 1.5 min rest
2 working, 10 x 40, 10 x 40
Hammer Curl - 1. 5 min rest
3 working, 8 x 30*2, 8 x 35*2, 6 x 40*2
Cable Curl
3 working, 8 x 7, 10 x 7, 8 x 8
+
5 min. elliptical cooldown
Torso Pull + Hip Add.
WG Chins - 2 min. rest bet. sets
3 working, 6 x bw
HS Iso Lat Pulldown - 1.5 min. rest
4 working, 10 x 70, 6 x 90, 6 x 110, 6 x 110
Low Rows - 1.5 min. rest
4 working sets, 10 x 5, 8 x 7, 8 x 8, 8 x 8
Machine Hip Adductors - 1.5 min. rest
4 working, 10 x 70, 8 x 90, 8 x 100, 8 x 100
BB Bicep Curl - 1.5 min rest
2 working, 10 x 40, 10 x 40
Hammer Curl - 1. 5 min rest
3 working, 8 x 30*2, 8 x 35*2, 6 x 40*2
Cable Curl
3 working, 8 x 7, 10 x 7, 8 x 8
+
5 min. elliptical cooldown
