-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
Forward Progression
- Thread starter grant
- Start date
December 22, 2005
Back/trap. stuff
3 working sets, 1.5-2 min. rest intervals
Lat Pulldown
8, 8, 6
Seated Machine Row
8, 8, 6
Low Row
8, 8, 6
One-Arm DB Row
8, 8, 6
DB Shrugs
8, 8, 6
DB Upright Rows
8, 8, 6
Cardio
25 min. total
20 min. treadmill steady state run
5 min. warmup/cooldown
237 cals total
84%-66%
In all my excitment, I forgot to bring my workout log, hence the lack of detail in the numbers. Went light anyway, lowered sets from the usual 4 to 3 and finished it off with a little run. Interesting to note after working out in the morning for about two weeks or so (on vacation) and working out in the late afternoon/early evening today, the difference in energy level is truly amazing. When I go back to school I think I'm going begin working out in the wee morning hours in order to take advantage of this.
Back/trap. stuff
3 working sets, 1.5-2 min. rest intervals
Lat Pulldown
8, 8, 6
Seated Machine Row
8, 8, 6
Low Row
8, 8, 6
One-Arm DB Row
8, 8, 6
DB Shrugs
8, 8, 6
DB Upright Rows
8, 8, 6
Cardio
25 min. total
20 min. treadmill steady state run
5 min. warmup/cooldown
237 cals total
84%-66%
In all my excitment, I forgot to bring my workout log, hence the lack of detail in the numbers. Went light anyway, lowered sets from the usual 4 to 3 and finished it off with a little run. Interesting to note after working out in the morning for about two weeks or so (on vacation) and working out in the late afternoon/early evening today, the difference in energy level is truly amazing. When I go back to school I think I'm going begin working out in the wee morning hours in order to take advantage of this.
BulkMeUp said:Then you are the last person i should be giving advice to.
lemme tiptoe away from your journal...
He--he, no if anything your input has made me dig deeper into things (I'm keen on research)--thanks!
December 23, 2005
Cardio
105 min. total
40 min. Stepmill Speed Interval Setting
40 min. Treadmill steady state run
20 min. Elliptical steady state
5 min. Exercise bike cooldown
Total cals. 1232
45% from fat
Max 208/107%*
Avg 140/72%
Not sure this is quite accurate but it's what the watch said...
10 min. post workout stretching
Cardio
105 min. total
40 min. Stepmill Speed Interval Setting
40 min. Treadmill steady state run
20 min. Elliptical steady state
5 min. Exercise bike cooldown
Total cals. 1232
45% from fat
Max 208/107%*
Avg 140/72%
Not sure this is quite accurate but it's what the watch said...
10 min. post workout stretching
December 24, 2005
Training/Chest
1 w/u, 3 working, 1.5-2 min. rest bet. sets
DB Press
8 x 45*2, 8 x 45*2, 6 x 50*2, 6 x 50*2
BB Incline Press
6 x 115, 6 x 115, 4 x 125, 5 x 125
Machine Press
8 x 135, 8 x 135, 6 x 150, 6 x 150
DB Decline Press
8 x 40*2, 5 x 45*2, 8 x 45*2, 8 x 45*2
Freemotion Fly
6 x 45, 6 x 45, 8 x 40, 8 x 40
Cardio
Walk to store-then apt.
Workout was OK--reversed pyramided on the flys, think I might try incorporating that more often to change things up. No "real" cardio today, tired...lack luster wish Christmas was over already mood...
Training/Chest
1 w/u, 3 working, 1.5-2 min. rest bet. sets
DB Press
8 x 45*2, 8 x 45*2, 6 x 50*2, 6 x 50*2
BB Incline Press
6 x 115, 6 x 115, 4 x 125, 5 x 125
Machine Press
8 x 135, 8 x 135, 6 x 150, 6 x 150
DB Decline Press
8 x 40*2, 5 x 45*2, 8 x 45*2, 8 x 45*2
Freemotion Fly
6 x 45, 6 x 45, 8 x 40, 8 x 40
Cardio
Walk to store-then apt.
Workout was OK--reversed pyramided on the flys, think I might try incorporating that more often to change things up. No "real" cardio today, tired...lack luster wish Christmas was over already mood...
December 26, 2005
Cardio
Total time: 130 min.
35 min. Speed Intervals Stairmill
35 min. steady state treadmill run
40 min. steady state/random hills/steady state
10 min. cooldown exercise bike
Total kcal: 1526
From fat: 45%
HR Max: 91%/178
HR Avg: 72%/140
Time in Zone 117-176: 1.55 hr
+
10 min. post stretch
Workout was OK--right knee started to feel a little "loose" on the treadmill which worries me as all this work is an attempt to push some endurance for running. Right hip flexor is also a little strained. My avg on the Stairmill intervals wasn't that impressive as was my overall avg for today--although I was really pleased with hitting 91% today on the elliptical. After that experience I really didn't have the energy for much else and just cruised at 80-75-70-65% until I was finished with the workout.
I'm also planning a new routine. I've got a couple of ideas in mind. I won't be able to continue what I've been doing for the last couple of weeks cardio-wise but I'm hoping for a heavy Wed. and Sun.
Sun.- Heavy Upper
Mon.- Off
Tue. - Light Lower
Wed. - Cardio
Thu. - Light Upper
Fri. - Heavy Lower
Sat. - Cardio
Hmm...not perfect but an option...
Cardio
Total time: 130 min.
35 min. Speed Intervals Stairmill
35 min. steady state treadmill run
40 min. steady state/random hills/steady state
10 min. cooldown exercise bike
Total kcal: 1526
From fat: 45%
HR Max: 91%/178
HR Avg: 72%/140
Time in Zone 117-176: 1.55 hr
+
10 min. post stretch
Workout was OK--right knee started to feel a little "loose" on the treadmill which worries me as all this work is an attempt to push some endurance for running. Right hip flexor is also a little strained. My avg on the Stairmill intervals wasn't that impressive as was my overall avg for today--although I was really pleased with hitting 91% today on the elliptical. After that experience I really didn't have the energy for much else and just cruised at 80-75-70-65% until I was finished with the workout.
I'm also planning a new routine. I've got a couple of ideas in mind. I won't be able to continue what I've been doing for the last couple of weeks cardio-wise but I'm hoping for a heavy Wed. and Sun.
Sun.- Heavy Upper
Mon.- Off
Tue. - Light Lower
Wed. - Cardio
Thu. - Light Upper
Fri. - Heavy Lower
Sat. - Cardio
Hmm...not perfect but an option...
December 27, 2005
Light Lower
1.5-2 min. rest interval/4 working sets
Squat 2 w/u
12 x 95, 12 x 115, 12 x 135, 12 x 135, 8 x 155, 8 x 155
DB Lunge
6 x 30*2, 8 x 30*2, 6 x 35*2, 8 x 35*2
Hip Abbd.
8 x 80, 8 x 80, 8 x 80, 10 x 70
Seated Leg Press
8 x 170, 8 x 170, 8 x 190, 8 x 190
Leg Ext.
8 x 60, 8 x 60, 6 x 75, 8 x 75
Glute Machine
8 x 50, 8 x 50, 6 x 75, 8 x 75
Seated Calf Raise
10 x 45, 10 x 45, 12 x 45, 12 x 45
Cardio
Cooldown walk to the coffee shop--then to apt.~5 min.
Next time lower sets increase # of reps..., weight was good
Light Lower
1.5-2 min. rest interval/4 working sets
Squat 2 w/u
12 x 95, 12 x 115, 12 x 135, 12 x 135, 8 x 155, 8 x 155
DB Lunge
6 x 30*2, 8 x 30*2, 6 x 35*2, 8 x 35*2
Hip Abbd.
8 x 80, 8 x 80, 8 x 80, 10 x 70
Seated Leg Press
8 x 170, 8 x 170, 8 x 190, 8 x 190
Leg Ext.
8 x 60, 8 x 60, 6 x 75, 8 x 75
Glute Machine
8 x 50, 8 x 50, 6 x 75, 8 x 75
Seated Calf Raise
10 x 45, 10 x 45, 12 x 45, 12 x 45
Cardio
Cooldown walk to the coffee shop--then to apt.~5 min.
Next time lower sets increase # of reps..., weight was good
Looks good in here, Grant. Keep it up!
BulkMeUp said:
Hey BulkMeUp,
Nope...it's a variation of this...http://www.exrx.net/WeightExercises/Quadriceps/LVSeatedLegPress.html
Cardio
105 min. total
30 min. EFX Crossramp Interval training: 65-80%
60 min. recovery treadmill run: 75-80%
15 min. elliptical cooldown: 75%
Total cals: 1252
From fat: 50%
Max HR: 176/90%
Avg HR: 138/71%
Time in Zone 117-176: 1:32 hr
Abs stuff
Decline ab board crunch
4 working sets/10 10 10 9ish
Swiss ball crunch
4 working/15 15 15 15
+
Post workout stretching stuff: 10 min.
Abs stuff felt good, nice muscle contraction. Knee didn't feel too bad on the mill today, took it easy and made it a recovery run avg about 75%. Ehh not much else, a very gloomy, gray, rainy day here. Making risotto for lunch...
105 min. total
30 min. EFX Crossramp Interval training: 65-80%
60 min. recovery treadmill run: 75-80%
15 min. elliptical cooldown: 75%
Total cals: 1252
From fat: 50%
Max HR: 176/90%
Avg HR: 138/71%
Time in Zone 117-176: 1:32 hr
Abs stuff
Decline ab board crunch
4 working sets/10 10 10 9ish
Swiss ball crunch
4 working/15 15 15 15
+
Post workout stretching stuff: 10 min.
Abs stuff felt good, nice muscle contraction. Knee didn't feel too bad on the mill today, took it easy and made it a recovery run avg about 75%. Ehh not much else, a very gloomy, gray, rainy day here. Making risotto for lunch...
December 29, 2005
Upper
3 working sets/1.5-2 min. RI
WG Chin
7 x bw, 6, 6
DB Bench
10 x 90, 8 x 50, 8 x 50
EZ Bar Bent-over Row
10 x 50, 10 x 50, 10 x 50
Alternating Incline DB Bench
6 x 70, 6 x 70, 8 x 70
One-Arm DB Row
6 x 45, 6 x 45, 8 x 45
Flat Bench DB Multi Press
12 x 50, 12 x 50, 12 x 50
Cardio
5 min. exercise bike cooldown
Upper
3 working sets/1.5-2 min. RI
WG Chin
7 x bw, 6, 6
DB Bench
10 x 90, 8 x 50, 8 x 50
EZ Bar Bent-over Row
10 x 50, 10 x 50, 10 x 50
Alternating Incline DB Bench
6 x 70, 6 x 70, 8 x 70
One-Arm DB Row
6 x 45, 6 x 45, 8 x 45
Flat Bench DB Multi Press
12 x 50, 12 x 50, 12 x 50
Cardio
5 min. exercise bike cooldown
grant said:Cardio
105 min. total
30 min. EFX Crossramp Interval training: 65-80%
60 min. recovery treadmill run: 75-80%
15 min. elliptical cooldown: 75%
Total cals: 1252
From fat: 50%
Max HR: 176/90%
Avg HR: 138/71%
Time in Zone 117-176: 1:32 hr
Abs stuff
Decline ab board crunch
4 working sets/10 10 10 9ish
Swiss ball crunch
4 working/15 15 15 15
+
Post workout stretching stuff: 10 min.
Abs stuff felt good, nice muscle contraction. Knee didn't feel too bad on the mill today, took it easy and made it a recovery run avg about 75%. Ehh not much else, a very gloomy, gray, rainy day here. Making risotto for lunch...
mmm....risotto.....
Have a good new years eve, Grant. Be safe!
. No, not my thing, drinking or partying, besides I had some "plans" for NYD.January 1, 2005
Cardio
Total time: 160 min.
45 min. EFX Crossramp Crosstrainer setting*
45 min. Elliptical Random stuff--some sprints
60 min. treadmill gait retraining stuff
5 min. exercise bike cooldown
Total Cals: 1974
45% Fat
Max 177/91%
Avg 143/73%
Total time in 117-176: 2.23 hr
+
Post cardio stretching
Knee wasn't too bad today--although it's sore now. Focused on following through my stride and really gripping the treadmill. Had some nice sprints on the elliptical. Tomorrow will be a Full Body Workout, 3 sets with 10-12 reps.
The day off really paid off--
Cardio
Total time: 160 min.
45 min. EFX Crossramp Crosstrainer setting*
45 min. Elliptical Random stuff--some sprints
60 min. treadmill gait retraining stuff
5 min. exercise bike cooldown
Total Cals: 1974
45% Fat
Max 177/91%
Avg 143/73%
Total time in 117-176: 2.23 hr
+
Post cardio stretching
Knee wasn't too bad today--although it's sore now. Focused on following through my stride and really gripping the treadmill. Had some nice sprints on the elliptical. Tomorrow will be a Full Body Workout, 3 sets with 10-12 reps.
The day off really paid off--
January 2, 2005
Full Body Stuff
3 sets, 10 reps (or about), 1.5-2 min. rest
WG Chins
3 sets, 6 x bw
Incline DB Press
10 x 45, 10 x 45, 10 x 45
DB Clean & Press*
10 x 10, 8 x 15, 8 x 15
Front Squat*
10 x 65, 10 x 65, 10 x 75
HS Iso-Lat Pulldown
10 x 90, 8 x 110, 8 x 110
Chest Press
10 x 135, 10 x 135, 10 x 135
+ Post workout static stretching
Workout was good overall, more energetic than I thought I would be. Incorporated some new *exercises into the routine so I kept the weight light in order to get my bearings. I liked the Clean & Press, I could imagine with a bit heavier weight I could really work up a sweat. The Front Squats weren't bad either.
Today is my last vacation day......I really don't want to go back to school! No more 9:00 AM workouts for me...(except for Wed. if I don't have any meetings) I'm thinking I might take tomorrow off just to ensure that I properly fueled up again although I was also thinking of jolting myself into my new morning routine starting off
with the first day of school. I'm also renting out a locker so I can store some stuff (shoes, etc.) just to make my life a little easier this time around. I wonder if the board is up again...ha, no...
Full Body Stuff
3 sets, 10 reps (or about), 1.5-2 min. rest
WG Chins
3 sets, 6 x bw
Incline DB Press
10 x 45, 10 x 45, 10 x 45
DB Clean & Press*
10 x 10, 8 x 15, 8 x 15
Front Squat*
10 x 65, 10 x 65, 10 x 75
HS Iso-Lat Pulldown
10 x 90, 8 x 110, 8 x 110
Chest Press
10 x 135, 10 x 135, 10 x 135
+ Post workout static stretching
Workout was good overall, more energetic than I thought I would be. Incorporated some new *exercises into the routine so I kept the weight light in order to get my bearings. I liked the Clean & Press, I could imagine with a bit heavier weight I could really work up a sweat. The Front Squats weren't bad either.
Today is my last vacation day...
...I really don't want to go back to school! No more 9:00 AM workouts for me...(except for Wed. if I don't have any meetings) I'm thinking I might take tomorrow off just to ensure that I properly fueled up again although I was also thinking of jolting myself into my new morning routine starting off with the first day of school. I'm also renting out a locker so I can store some stuff (shoes, etc.) just to make my life a little easier this time around. I wonder if the board is up again...ha, no...
January 3, 2005
Training
Rest
Took the day (and it was the entire day) running errands and being productive. I think I might have covered the geographic area equivalent of a small European country today + planning on doing some static stretching today.
New routine should begin without a hitch on Thurs. although I've already started transitioning. Will post hopefully tomorrow if all goes as planned.
First day of school wasn't too bad, long but not bad. Hopefully the quarter will go quickly and w/o a lot of bs or interference with my training.
Training
Rest
Took the day (and it was the entire day) running errands and being productive. I think I might have covered the geographic area equivalent of a small European country today + planning on doing some static stretching today.
New routine should begin without a hitch on Thurs. although I've already started transitioning. Will post hopefully tomorrow if all goes as planned.
First day of school wasn't too bad, long but not bad. Hopefully the quarter will go quickly and w/o a lot of bs or interference with my training.
January 4, 2005
Training/Cardio
25 min. elliptical Cooldown
Post workout static stretching stuff~10 min.
Abs
Decline Ab board Crunch-4 sets x 10 reps*
Made 3/4 sets, 2nd 6 reps only for some reason, timing??
Swiss ball oblique crunches-1 sets ea. side x 12
Didn't like these, first time doing them so balance was completely off.
Swiss ball crunch-4 sets x 15
Nice, these along with the decline ab board have become favs.
Total gym time = yikes.
Training/Cardio
155 min. total cardio time
45 min. EFX Crossramp Crosstraining setting
85 min. treadmill Gait retraining/endurance stuff + dynamic stretching stuff intermittently[FONT="][/FONT]45 min. EFX Crossramp Crosstraining setting
25 min. elliptical Cooldown
Post workout static stretching stuff~10 min.
Abs
Decline Ab board Crunch-4 sets x 10 reps*
Made 3/4 sets, 2nd 6 reps only for some reason, timing??
Swiss ball oblique crunches-1 sets ea. side x 12
Didn't like these, first time doing them so balance was completely off.
Swiss ball crunch-4 sets x 15
Nice, these along with the decline ab board have become favs.
Total gym time = yikes.
January 5, 2005
Lower Light
Squats, 4 working sets x 10
DB Lunges, 3 working x 8
DB Deadlifts, 3 working x 10
Split Stance Squat, 3 working each side x 8, 10, 10
DB Clean & Press, 3 working each side x 8
Cardio/Cooldown
Walk back to apt...
Workout was brief, irritatingly so I guess. I didn't go this morning but after class, which wasn't the plan. I did go right after getting off the train (utilizing the new locker and its capability) which was nice.
Tired. Tomorrow off again? Not sure, I'm really craving a deep upper body workout. Arms and shoulders are aching to be worked on. I did figure out a new routine just have to post the stupid thing. If I do keep up the running/cardio routine I'm not sure I'll be up for six days a week...maybe five. We'll see. Dead tired right now and I've got a metric ton of reading to do for tomorrow.
Lower Light
Squats, 4 working sets x 10
DB Lunges, 3 working x 8
DB Deadlifts, 3 working x 10
Split Stance Squat, 3 working each side x 8, 10, 10
DB Clean & Press, 3 working each side x 8
Cardio/Cooldown
Walk back to apt...
Workout was brief, irritatingly so I guess. I didn't go this morning but after class, which wasn't the plan. I did go right after getting off the train (utilizing the new locker and its capability) which was nice.
Tired. Tomorrow off again? Not sure, I'm really craving a deep upper body workout. Arms and shoulders are aching to be worked on. I did figure out a new routine just have to post the stupid thing. If I do keep up the running/cardio routine I'm not sure I'll be up for six days a week...maybe five. We'll see. Dead tired right now and I've got a metric ton of reading to do for tomorrow.
January 6, 2005
Arms/Shoulders
3 working sets x 10 reps
EZ Bar Preacher Curl
Hammer Curl
Skull Crusher
Bent-over Lat. Raise superset w/DB Front Raise
Tri. Pushdowns
Machine Military Press
Seated OH DB Ext.
Cardio
Run, run, run to the train.
This workout was done in the morning before class. First of the quarter was great, felt good getting it done and out of the way.
Arms/Shoulders
3 working sets x 10 reps
EZ Bar Preacher Curl
Hammer Curl
Skull Crusher
Bent-over Lat. Raise superset w/DB Front Raise
Tri. Pushdowns
Machine Military Press
Seated OH DB Ext.
Cardio
Run, run, run to the train.
This workout was done in the morning before class. First of the quarter was great, felt good getting it done and out of the way.
