Forward Progression

[grant]

January 28, 2005

Cardio

45 min. total
474 cals. total
50% from fat
Max 160
Avg 127
Exe. Time in Zone 127-176 30 min.

No energy today, remind me again to take a day off after legs before attempting a heavy cardio day. Hamstring issue still present. Not a good day-

 

[grant]

January 29, 2005

Training

Rest-

 

[grant]

January 30, 2005

Torso (Workout A)

3 working sets, 6-10 reps, 1.5-2 min. RI

DB Incline Press
10 x 80, 7 x 100, 6 x 100

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

Machine Chest Press
10 x 135, 10 x 135, 6, 7*, 8* x 150

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

FM Chest Seated Fly
10 x 40, 6 x 45, 6 x 45

*Partials

Another abbreviated Monday morning workout...

 

[grant]

January 31, 2005

Lower C (Anterior Dom.)

BB Squat
12 x 115, 10 x 135, 10 x 135, 8 x 155, 8 x 155

DB Lunge
8 x 70, 8 x 70, 8 x 90/ea. side

Bent-over DB Row
8 x 40, 8 x 40, 8 x 40

Close Grip Pulldown
8 x 7, 8 x 7, 8 x 8

Leg Ext.
8 x 70, 8 x 70, 8 x 70

Seated Leg Press
8 x 150, 8 x 150, 8 x 170

Cardio

22.5 min. total
288 cals total
Max 173
Avg 144


Good workout this morning, got in early and got stuff d-o-n-e. Threw in the stuff I didn't get in yesterday and left out the posterior work...hamstring feels okay but not 100%.

 

[BulkMeUp]

DB Lunge
8 x 70, 8 x 70, 8 x 90/ea. side

thats good! I'v never attempted to pick up a 90 DB.

 

[grant]

thats good! I'v never attempted to pick up a 90 DB.

Oh I wish...45*2

 

[BulkMeUp]

Oh I wish...45*2

oh.. when you said '90/ea side' i assumed 90 each side. 45's not too bad, though

 

[grant]

February 1, 2005

Training

Rest-

Head cold in full swing...

 

[grant]

February 2, 2005

Torso Workout C

3 working sets, 8-12 reps, 1-1.5 min. rest bet. sets

Lat Pulldown
10 x 75, 8,7* x 90, 7 x 90

Decline DB Press
12 x 80, 12 x 80, 10 x 90, 8 x 90

Unilateral Incline DB Press
12 x 30*2, 12 x 30*2, 10 x 30*2

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

One Arm DB Row
8 x 40 , 8 x 40, 8 x 45, 8 x 45

DB Shrug
12 x 50, 12 x 50, 12 x 50

Machine Chest Press
12 x 135, 8 x 135, 8 x 135

Cardio

-

Workout was good, had some extra time so I threw in some more chest stuff and added a couple of sets to some exercises. Feeling better today but still sniffly.

Hamstring is feeling better too, hopefully I'll be up for a heavy cardio day on Sat. or Sun., midterms are this week and next, yipee.

 

[grant]

Training

Rest-

Full blown cold...listening to body...midterm this morning...listening to body...

 

[grant]

February 4-5, 2006

Training

Non-existent

Cold (as well as midterms) wiped me out for the weekend. Haven't taken this many days off in a row in a long, long, long time.

 

[grant]

February 6, 2005

Lower Dom.

Rest interval: 1-1.5 min.
Squat
4 sets
12 x 115, 10 x 135, 10 x 135, 10 x 135

DB Lunge
3 sets
10 x 60, 10 x 60, 8 x 70

EZ Bar Bicep Curl
3 sets
10 x 40, 10 x 50, 10 x 50

DB Hammer Curl
3 sets
8 x 20, 8 x 25, 8 x 30

Let Ext.
3 sets
10 x 75, 10 x 75, 10 x 75

Seated Leg Curl
10 x 75, 10 x 90, 10 x 90

Cardio

Running like a crazy around the neighborhood doing errands

Really surprised myself today...wasn't feeling too hot after school (which sucked btw) but dove into the gym after getting off the El today. Can't have four days in a row with no training, I think I'd have to be comatose.

Kept workout light (both weight and timewise), really liked the movement on the leg extensions. Weight ready to upped on almost all exercises. Back again tomorrow morning.

 

[grant]

February 7, 2005

Torso - Variation of Workout C

3-4 sets, 8 x 12 reps, 1.5-2 min. RI

Lat Pulldown
10 x 75, 8 x 90, 8 x 90, 8 x 90

DB Decline Press
12 x 45*2, 10 x 45*2, 10 x 45*2

Alt. Uni-Lat. DB Press
6 x 35*2, 6 x 35*2, 6 x 35*x

Seated Row
10 x 75, 8 x 90, 8 x 90

DB Shrug
12 x 55, 12 x 55, 12 x 55

Machine Chest Press
12 x 135, 7 x 150, 7, 6 partial x 150

Cardio

5 min. walk to the El.

Lat Pulls felt good, lovin' the decline DB presses, although I could see how a rotator cuff could be damaged, have to be careful.