ole
Junior Member
Posts: 64
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Post by ole on Sept 8, 2010 13:19:06 GMT -5
8/31: Bench: 145# 13, 7 reps DB Bench: 40#x7, 35#x6 Skull Crushers (superset): 40# 10, 10, 10 reps Decline Bench: 47.5# 12, 7 reps Dips: 50# assist- 4 reps Abs: Big Ball- 50
9/2: Seated Shoulder Press: (Machine)- 62.5x10, 100x10, 112.5x10 Pull-ups (front): 4, 4 Chin-ups (reversed grip): 6, 4 3-way shoulders: 15, 15 Upright rows: pulley- 70#x12, 70#x12 Lat Pulls: 75#x12, 75#x12 Cable Bicep: 60#x12- 2 sets DB Preacher Bicep: 20#x12- 2 sets
9/7: Decline Bench: 52.5# 12, 12, 20 Bench: 150# 12, 7 reps DB Bench: 45# 12, 7 reps Skull Crushers (superset): 50# 9, 9 reps Dips: 2, 3 reps Abs: Big Ball- 50 Back Extension: 10 reps
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Post by Jared Enderton on Sept 8, 2010 17:22:08 GMT -5
woohoo... good to see you keeping a log. Stay consistent dude, no more taking breaks
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ole
Junior Member
Posts: 64
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Post by ole on Sept 10, 2010 1:17:36 GMT -5
9/9 -Bench: 150# - 14, 8, 5 -Incline: 70# bar- 12, 10, 7 -DB Bench: 45's#- 10, 10, 10 (last rep being the hardest rep I've ever finished!!! BIG confidence booster after that.. and always seem once I get set in my routines I get into/feel the weight and can keep up my reps/set on the third workout..) -Tricep Pushdown superset: 70#- 10, 10, 10 -Flies seated machine: 70#- 12, 12, 12 -Push ups: 8, 5 (like I said in the voice mail.. most worthless I've felt in a LONG time only being able to do 5 push ups! ha.. but that shows a goooood workout :-) ha) -Abs: L-ups, leg raises, half ups
And the other workouts have taken me right around an hour.. maybe a little more- this one was about 45-50 min! Felt good
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Post by Jared Enderton on Sept 10, 2010 8:38:32 GMT -5
haha! That is a good workout man, and the bench reps look perfect- it usually shows me what shape you're in, and that is where you should be when you're just starting this program.
Also, it is hard to have any pride after 2 sets to failure = 13 total pushups hahaha!
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ole
Junior Member
Posts: 64
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Post by ole on Sept 12, 2010 15:07:16 GMT -5
Lol... screw you man!! At least I can take pride in my Hawks! haha
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Post by Jared Enderton on Sept 13, 2010 17:11:47 GMT -5
hahaha true, true.
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ole
Junior Member
Posts: 64
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Post by ole on Sept 13, 2010 21:54:24 GMT -5
-No pride in my dips again though.. none today -And doin Decline Bench first cuz it's over in the other gym w/the bikes and all.. so don't wanna have to go back and forth.. pain in the ass (or should I?.. I spose I could..) And the 50's were the most I could find up there today too.. so had to do big reps.. sucked (AND forgot my workout list again today.. so had to go off memory and was thinkin I did 4 sets for some reason.. idk) -Last comment: again, I hit that 3rd different lift and my muscles start kickin in.. do almost the same reps every set
9/13 -Decline Bench: 50's- 15, 15, 15, 12 -Bench: 140- 8, 7, 6 -DB Bench: 45's- 10, 10, 10 -Skull Crushers: 50# straight bar- 10, 8, 5 -Dips: 0, 0, 0, 0, 0, 0 -Abs: Leg Lifts and Half Ups
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ole
Junior Member
Posts: 64
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Post by ole on Sept 15, 2010 15:32:42 GMT -5
9/15 -Seated Shoulder Press (machine): 150#x3 = 6 reps -Pull ups: 4, 4 -Chin ups: 6, 5 -3-way Shoulders: 20#x3 = 6 reps -Upright Rows: 80#x3 =8 reps -Lat Pulldowns: 87.5#x4 =8 reps -Cable bicep: 80#, 70#x2 =8 reps -DB Preacher: 20#, 15#x2 =8 reps -Bicep Killers: 15#, 12.5#, 10#, 7.5#x6; 15#, 12.5#, 10#, 7.5#x7 -Abs: Decline bench and leg lifts
- 1 hour
I LOOOOOVE day 2!!! haha.. get enough lifts in I leave exhausted.. day 1 and 3 like I'm dead, can't do pushups/dips.... but I don't do enough lifts to feel exhausted.. ya know? Obviously I'm killin those muscle groups and have no strength left- so good.... but don't feel as dead afterwards..
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Post by Jared Enderton on Sept 15, 2010 17:30:18 GMT -5
what you did was fine 2 workouts ago with the decline bench, don't stress that small stuff Good work dude- you WILL adapt to days 1 and 3, give it time...
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ole
Junior Member
Posts: 64
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Post by ole on Sept 18, 2010 13:27:58 GMT -5
9/17
Incline Bench: 90#x11, 100#x 8, 6 DB Bench: 50#x10, 10, 10 Close Grip Bench: 90#x9, 9, 8 Tricep pushdown (superset): 75x8, 85x8, 95x8 DB Flies (layin on bench): 30#x8, 8, 8 Pushups: 10, 7 Standing Curls: 20'sx15, 17.5'sx15, 12.5'sx15, 10'sx15- didn't do 5th set.. was BURNIN and was not gonna embarass myself doin like 5's.. lol
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Post by Jared Enderton on Sept 19, 2010 8:10:46 GMT -5
hahaha I have even done that before actually...taken the 5's and curled them after I started pretty high... lol ppl always think i am kidding that i am struggling, you coulda pulled that excuse off..
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ole
Junior Member
Posts: 64
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Post by ole on Sept 22, 2010 23:53:34 GMT -5
Haha.. man- today I woulda needed like the 2.5#er's... Idk, just was not 'feelin it' ya know.. but made it through.. still had a decent workout. Was gettin frustrated though at sometimes liftin what I want to.. but other lifts just not at all! Was kinda draggin towards the enda my workout, then curls I about gave up on.. was kinda just in a pissy mood for w/e reason.. but refocused and just kept tellin myself- "you're pissed you can't lift that weight huh? and so what, you're just gonna walk out? Yeah.. that'll make you MUCH better! Get back over there and fuckin DO THIS!".... typa stuff... like kinda gets me back in the right mindset.. actually normally REALLY helps, like.. as I struggle- even just on like days riding bike home against the wind or somethin "it sucks.. but you're making yourself better, making yourself better, makin yourself better" over and over..... Gives me new life! ha.. but yeah, idk.. today was just kind of a downer in the weight room.. w/e. tomorrow's a new day!
9-22-10
DB Seated Shoulder Press: x6- 50, 55, 55 Pull Ups: 5, 5, 5 Chin Ups: 5, 4, 4 3-way Shoulders: x8- 20, 20, 20 (started getting discouraged that really grew in next lift) Upright rows: x6- 80, 80 Lat Pull Downs: 95#x6, 95#x6, 105#x8 (felt good) Bicep Preacher: 60#x5, 55#x5, 45#x6 (sucked) Bicep walking (like wrestling): 30, 25, 20 seconds Bicep burnouts: x6- 20#, 17.5#, 12.5#, 10#; then just straight 25 reps with 15#
Skipped abs.. was already like an hour and 10 minutes..
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Post by Jared Enderton on Sept 27, 2010 16:45:05 GMT -5
At least you still pushed through. Some of those workouts where everything seems to be going wrong can be the most satisfying at the end. It sounds like you still pushed through well though.
PS- If you do ever wuss out don't tell me that you did hahaha.
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ole
Junior Member
Posts: 64
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Post by ole on Oct 4, 2010 21:57:17 GMT -5
Yeah.. this was not one of those most satisfying endings.. I pushed through to do my duty... and roll-bounced.. but been better since- still get a lil discouraged at times.. just sucks workin out alone. BUT here are my last few workouts!
9-27 Decline: 50#'s- 12, 12, 12 Bench: 140# 11, 8, 6 DB Bench: 45's- 12, 10, 10 Skull Crushers superset: 45#- 10, 9, 7 Dips: 4, 3 L-ups, big ball, killer abs Back Ext: 3x10
9-29 DB shoulder press: 45's- 12, 10, 8 Pull ups: 5, 4 Chin ups: 5, 6 3 way shoulders: 12.5#'s-10, 10; 15#'s- 10 Upright rows (seated pulls): 90#'s- 10, 11, 10 Lat Pulldowns: x12- 75#, 85#, 85# Preacher Curls: 45#- 10, 10, 10 Walking bicep (like wrestling): 30 seconds x2 Standing DB Curls: 15#x15, 10#x25
10-1 Close grip: x12- 90#, 110#, 110# (PERFECT last set) Incline Bench: 70#- 12, 10, 10 DB Bench: 45#'s- 12, 12, 15 Tricep pushdown superset: 70#- 12, 12, 12 Flies: 25#'s- 12, 12, 12 Push ups: 19, 13 Standing Curls: 17.5#'s x3, 15#'s x2
10-4 Home workout: -kettlebell snatches x10 each arm -'hop' side to side kettlebell push ups x3 (think like 17, 20, 14) -Ropes 3-way shoulders x3 -push ups - bunch of varations -kettlebell snatches x10 each arm -figure 8's w/kettleball and kettleball swings
Last weeks workouts went good.. today- got to the wrc right after class, changed, filled up water bottle, walked in- No ID. So instead of peddling home and right back, workin out, showerin, eatin, and peddlin right back to campus again for a meeting- just did this at home... but was still pretty intense, I can feel it. Was also a good change of pace! It's fun to do the like 'Rocky' style trainin stuff :-) ha.. MIGHT change out the 3-way shoulders on Wed to the Skull crushers.. I got mixed up today and did the shoulders.. I know that kinda messes up the "chest/tricep" day and the "shoulders/bicep" days.. but I like doin skull crushers.. so screw off! haha. Otherwise feelin good!
Hope you're havin a great trip! catch you on the flip side.........
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Post by Jared Enderton on Oct 6, 2010 20:12:19 GMT -5
whoo... Looks like you have been really consistent. That is good stuff man. Honestly, sometimes at the WRC if you work out there enough they will let you through. well, I always got thru without an ID hahaha cuz I just said "oh gosh, I can prove I am a student- ask this guy right here" and then I just walk through before they respond.
LOL.. the students dont care that are at the desk.
Anyway, keep working hard. I will maybe get a workout in with ya some time here next wk?
Or at least we could hang out...
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