Forward Progression

[grant]

January 7, 2005

Chest/Cardio

3 working sets x 15, 10 reps

Alt. Incline DB Press

DB Decline Press

Machine Chest Press

Freemotion Chest Fly

Cardio

65 min. total
Cooldown treadmill run~easy stuff--160-165 bpm
Cals Total: 768
From fat: 45%

 

[grant]

January 8, 2005

Cardio/Abs

Total time: 45 min.
25 min. treadmill run
20 min. elliptical steady state


Decline Ab board crunch
3 sets x 10 reps

Swiss ball crunch
3 sets x 12 reps


Didn't have the juice today for much...

 

[grant]

January 9, 2005

Heavy Lower

Squat
6 sets x 8-10 reps, 1.5-2.5 min. rest
10 x 115, 8 x 135, 8 x 135, 8 x 155, 8 x 155, 10 x 110

DB Deadlifts
4 working x 8-10 reps, 1.5 min. rest
10 x 60, 10 x 80, 8 x 90, 8 x 90

Cybex Leg Press
5 working x 10-12 reps, 1.5-2 min. rest
12 x 110 10 x 160, 10 x 160, 10 x 180, 10 x 180

Glute Machine
3 working x 8-10 reps, 1 min. rest
10 x 70, 8 x 90, 8 x 90*

Machine Hip Abductor
10 x 80, 8 x 70, 8 x 70

Standing Calf Raise
10 x 112.5, 8 x 112.5, 8 x 100

Cardio

5 min. exercise bike cooldown


I had a good workout--(the shaky-can-barely-walk-down the-stairs-good)--although I began the day in an irritated state (not only because it was Mon.) but because I woke up stupid (and later than I had wanted to) and didn't make it to workout until after class today.

*The glute machine was actually "enjoyable" today when I increased the weight. I don't like the hip ab. machine, I'd like to find something else that would work the area, the range of motion is just bothersome.

The squats were great, planned on 4 sets and just kept adding on sets to about-ish failure, next time I'm going to increase the weight even more and see what happens. Same story for the Leg Press, fun stuff.

I tried going heavy, both intensity and volume wise in order to deplete some as I'm taking tomorrow off*, not only because I want to prep. for my Wed. cardio day but also because I need a day off to rest (and work on school).

*Although if I'm super sore tomorrow, which I'm thinking I won't be but if I am I'll do a spot of cardio in the morning to loosen up.

 

[BulkMeUp]

I had a good workout--(the shaky-can-barely-walk-down the-stairs-good)

woo hoo! quite the wo.

 

[grant]

January 10, 2005


Training

Rest

Hungry...

 

[grant]

woo hoo! quite the wo.

Thanks!!

 

[grant]

January 11, 2005

Cardio/Abs

Total time: 95 min.
45 min. EFX Crossing training - 155-160 bpm
45 min. treatdmill steady state - 145-150 bpm + dynamic stretching
5 min. elliptical cooldown

+

Decline Ab board crunch, 3-4 sets x 10 reps
10, 10, 8, 10

Swiss Ball ab crunch, 3 sets x 15 reps
15, 15, 15

+

Post wo stretching


Well my wo was horrible today. Can't really express it any other way. Completely disappointed in my performance. I'm thinking of all the things that I've done in the past two days to really determine why this is so. I also didn't incorporate some of new ab exercises I was planning.

• My pre-workout breakfast meal wasn't as high in carbs as it has been.
• I actually took something to help me sleep last night, apparently a big mistake-one that I don't plan on making again.
• Thought the day of rest (yesterday) would've made me super energetic but alas.
• Leg workout from Monday had something to do with my poor performance, I noticed while I was doing my post workout stretch that I was particularly tight.

 

[grant]

January 12, 2005

Upper stuff/Lat/Tri/Bi

Three working sets, 1-1.5, 2 min. rest bet. sets
WG Chins
6 x bw, 6 x bw, 7 x bw

Straight Arm Pulldown
12 x 30, 8 x 45, 8 x 45

EZ Bar Standing Bicep Curl
8 x 50, 10 x 40, 10 x 40

Standing OH DB Ext.
12 x 30, 10 x 35, 10 x 40

Low Row
8 x 7, 8 x 8, 8 x 10

HS Bicep Curl = weird machine
8 x 50, 8 x 50, 8 x 50

Lifefitness Arm Ext.
10 x 50, 10 x 50, 10 x 50

HS Iso-Lat Frontlat Pulldown
10 x 45, 8 x 55, 8 x 55

Cardio

Walk to the El.

+

Walked a million miles around town running errands after school.

Morning workout today before class. OK overall. Nothing too taxing, rather tired, didn't sleep all that well last night.

 

[grant]

January 13, 2005

Training

Rest, rest, rest

 

[grant]

January 14, 2005

Cardio/Abs

Total Cardio time: 155 min.
Treadmill steady state with dynamic stretching: 120 min./150-160 bpm
Elliptical steady state: 35 min. (includes 5 min. cooldown)/165-170 bpm
Total cals: 2022
From fat: 45%
Max HR: 173

+

Post workout static stretching

+

Oblique Bridge
2 x 10-15 sec. hold (ea. side)

Stick Crunch
3 x 15 reps

Lying Draw-In with Hip Flexion
3 x 2 15 sec. hold (ea.side)

Total time in gym: 185 min.
Workout was good, nice and long, --I was a little pissy in the beginning and almost hopped off the treadmill after about 30 min. of work. I guess it was just my mood plus I was hungry walking into the gym again, which doesn't surprise me considering that I'm hungry all the time, especially after incorporating heavier lifting days. The new ab exercises were fun, tough! especially the Lying Flexion stuff with a hold--wow--they were a bit tough on the lower back though. I will also be including those stick crunches in my upcoming ab training.

 

[grant]

January 15, 2006

Chest

3 sets, 2.0 min rest bet. sets
Alternating Incline DB Press
8 x 25, 8 x 25, 8 x 30

Flat Bench Multi-Press
10 x 25, 10 x 25, 10 x 25

DB Decline Press
12 x 70, 12 x 70, 10 x 80

Incline Pushups
12 x bw, 12 x me, 12 x me

Cardio

5 min. Elliptical cooldown

Was very tired during this workout, actually went home and took a nap for about 2 hours, something I rarely do.

 

[BulkMeUp]

Was very tired during this workout, actually went home and took a nap for about 2 hours, something I rarely do.

sounds like stuff is catching up with you.

 

[grant]

January 16, 2006

Cardio


Endurance stuff
Total Cardio time: 165 min.
Treadmill steady state 165 min. (includes warmup and cool down) / 150-160 bpm
Total cals: 2082
45% from fat
HR max: 171
HR avg: 142
Total time in zone 127-176: 132 min.

+

Static stretching: 15 min.

Total gym time: 180 min.

Was a bit sore during my workout today--hip abductors in particular.

Gait retraining seems to have paid off, my knee hasn't been bothering me as much lately, grip on the treadmill as well as overall efficiency also appears to be improving. I kept the entire workout isolated to the treadmill for the first time.


I really need to work on my weight routine though and get that thing posted!

 

[grant]

January 17, 2006

Training

Rest

 

[BulkMeUp]

Gait retraining

What did this consist of?

 

[grant]

January 18, 2006 (my Birthday)

Legs

3 sets (excluding squats), 1.5-2.5 min. between sets (avg. 2)
Squat
8 x 115, 10 x 135, 8 x 155, 8 x 155, 10 x 155, 10 x 155

DB Deadlifts
8 x 80, 8 x 80, 8 x 80

Freemotion Split Stance Squat
8 x 180, 8 x 180, 8 x 180

Plate Loaded Hack Squat
8 x 90, 8 x 110, 10 x 110

DB Lunge
8 x 70, 7 x 80, 7 x 80

Standing Calf Raise
10 x 100, 10 x 100, 10 x 100

Cardio

Nope.

Today was my birthday and keeping with tradition, it was awful. Workout wasn't bad though considering I didn't sleep well last night and was exhausted by the time I got to the gym. Weights on some of the exercises was up. Legs were shaky again afterwards.

 

[grant]

What did this consist of?

Gait retraining is attempting to modify your stride in a targeted way in order to eliminate symptons of an injury say for instance "runner's knee"

 

[BulkMeUp]

Today was my birthday .

Happy Birthday!!​

 

[BulkMeUp]

Gait retraining is attempting to modify your stride in a targeted way in order to eliminate symptons of an injury say for instance "runner's knee"

Intresting. Do you have any links to some exercises/methods of doing it?

 

[grant]

January 19, 2005

Upper

3 x 8-12 reps sets, 1.5-2 min. rest between sets

Lat Pulldown
10 x 7, 8 x 8, 8 x8

DB Alternating Incline Press
12 x 70, 12 x 70, 12 x 70

Low Row
8 x 7, 8 x 8, 8 x 8

DB Decline Press
8 x 80, 10 x 80, 12 x 80

HS Iso-Lat Front Pulldown
10 x 90, 8 x 110, 8 x 110

DB Shrug
12 x 80, 12 x 80


Cardio = running around like a mad man

Workout was OK. Another evening workout (I've forgotten how crowed the gym is at this time), not as tired as I was yesterday. Weights could've been heavier (brought the log but not the pen, duh). Worked rapidly through my sets and moved between exercises even more quickly, in and out in <40 min.

BulkMeUp: Thank you.

 

[grant]

January 20, 2005

Training

Rest

After my week of hell...taking the day off to rest...cardio tomorrow!! Woohoo!

 

[grant]

Workout Routine?

 

[grant]

January 21, 2005

Cardio

Total time: 165 min.
Treadmill: 165 min. (including warmup/cooldown)
Total Cals: 2025
% from fat: 45%
HR Max: 169
HR Avg: 72%
Exe. Time in Zone 127-176: 124 min.

+

Post workout static stretching

Total gym time: 180 min.


Workout was tough, especially the last 45 min. or so. Really had to motivate myself to move. Very sore right now (ouchie)--left knee in particular, still sore from the leg workout from a couple of days ago, which is good (and probably due to the lunges) but not when it's interferring with my running.

 

[grant]

January 22, 2005

Training

Rest-

 

[grant]

January 23, 2005

Workout A (Torso)

WG Chins
7 x bw, 7 x bw, 6 x bw

DB Press
10 x 90, 10 x 90, 8 x 100, 8 x 100

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

HS Incline Press
10 x 90, 6* x 110, 5*,6* x 110

Cardio

Cooldown = running though the shower, running to the El.

Total time: 25 min.

Ahh Mondays....workout was too brief this morning, had the strength just not the time. Have to get to the gym at least a 1/2 hour earlier to fit in everything I want to do.



*Indicates partial reps

 

[grant]

January 24, 2005

Training

Rest-

Not sure what's gotten into but I just didn't feel like hiking to the gym today for training.

 

[grant]

January 25, 2005

Cardio

Total time: 100 min.
Treadmill steady state: 40 min./HR 155 bpm
Elliptical steady: 60 min./HR 160-165 bpm
Total cals: 1318
% from fat: 45
Max: 170
Avg: 144
Ext. Time in Zone 127-176: 85 min.

Swiss ball ab crunch
20 reps x 3 sets
20, 15, 15

Decline Ab Board Crunch
8 reps x 3 sets
8, 8, 8

Workout was awful today. My hamstring has really been bothering me. I must have torn or at the very least strained it on Sat. hence my absence from some Lower weight training of late. It was feeling better this morning but after this workout, I think I'm right back where I started from on Saturday. Damnit.

Aside from icing/heat I'm not sure what else to do for it. It's incredibly frustrating, I really look forward to my running as I've been making some real progress with endurance. It looks like time is going to be the only solution. Can't wait for the cardio detraining to begin...

 

[grant]

January 26, 2005

Torso (Workout C)

3 working sets, 8-12 reps, 1.0-1.5 min. rest bet. sets

Lat Pulldown
8 x 7, 8 x 7, 8 x 7

DB Alt. Incline Press
8 x 60, 8 x 60, 7 x 70

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

One-Arm DB Row
8 x 40, 8 x 40, 8 x 40

HS Iso-Lat Front Lat Pulldown
10 x 90, 8 x 100, 8 x 100

DB Shrug
12 x 100, 10 x 110, 10 x 110

+

Cardio - Walk to train cooldown


Workout was good, really starting to enjoy the decline work, felt good to stretch the muscles this morning!

 

[grant]

January 27, 2005

Lower (Hybrid B & D)

3 working (except for squat) x 8 - 12 reps, 1.5-2-2.5 min. rest bet. sets

BB Squat
12 x 115, 135 x 10, 135 x 10, 185 x 8, 185 x 8

DB Clean & Press
8 x 20*2, 8 x 20*2, 8 x 20*2

Standing BB Bicep Curl
10 x 40, 10 x 50, 10 x 50

Plate Load Hack Squat
8 x 90, 8 x 90, 8 x 90

Machine Hip Abductor
8 x 70, 8 x 70, 8 x 70

OH DB Tricep Ext.
10 x 40, 10 x 40, 8 x 45

Cardio

None.

Workout was good this morning, getting into the morning thing. Hamstring sprain/tear wasn't so much of an issue as I thought it might be, still very tender though. Have continued with heating and topical analgesic (it helps).

Weight was up on the squat, Hack also felt good. DB C&P isn't feeling "effective" though, might switch it out for some lunges.

Still not sure what I'm going to be doing tomorrow...should probably have a weight training day, cardio on Sun.??

Hmm...

 

[BulkMeUp]

DB C&P isn't feeling "effective" though, might switch it out for some lunges.

With a hamstring issue, i would avoid lunges and the like until recovery.