Sunday, 08 November 2009

Bench:
Bar (45 lbs./20 kg) 1 x 10
95 lbs. (43 kg) 2 x 10
155 lbs. (70 kg) 8 x 3

Dips:
Bodyweight 1 x 8, 2 x 7, 1 x 6

Pullups:
Bodyweight 4 x 4

Lateral raises:
20s (9 kg) 1 x 10
25s (11 kg) 1 x 8
30s (14 kg) 2 x 6

Rope pressdowns:
100 lbs. (45 kg) 3 x 10; 1 x 10, pause, 1 x 3

Hammer curls:
35s (16 kg) 1 x 10
40s (18 kg) 1 x 9
45s (20 kg) 1 x 8

Elliptical, 15 minutes, HIIT

Comments: Apparently the weight that I’ve gained ISN’T in the form of lat or biceps muscle, because those pullups SUCKED.

Kind of wondering if, when my arm was going numb during the last Westside go ’round, there was some actual nerve damage going on – not to the point of being dangerous, but enough to piss me off. While there’s no paresthesia anymore (which would happen after a heavy set of squats), my left arm is noticeably (to me) smaller and at least the shoulder and biceps are significantly weaker. It could be that it’s just that underdeveloped, but goddamn I’ve been taking steps to correct that. :p I’d measure it, but I have no clue where the tape is. Some other time.

Thursday, 05 November 2009

Box squats:
Bar (45 lbs./20 kg) 3 x 10
155 lbs. (70 kg) 8 x 2

Pullthroughs (cable station):
100 lbs. (45 kg) 2 x 10

Leg press:
410 lbs. (186 kg) 1 x 7
505 lbs. (229 kg) 1 x 6
565 lbs. (256 kg) 2 x 6

Leg curls:
100 lbs. (45 kg) 1 x 6
110 lbs. (50 kg) 3 x 6

Cable station (reverse?) sidebends:
100 lbs. (45 kg) 3 x 10

Elliptical, 20 minutes steady-state

Comments: Lower back pain from the benching Wednesday (just a cramp initially!), exacerbated by a poorly-executed squat or two (that’s right, even at only 155 lbs.!) put a damper on the rest of the workout; couldn’t finish the pullthroughs AT ALL and had to work around it a little with some less-effective substitutions. Luckily, turns out it was just the pain of thoroughly-worked muscles and not a pull – all is well now.

Wednesday, 04 November 2009

Bench:
Bar (45 lbs./20 kg) 1 x 15
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10

3-Board press:
225 lbs. (102 kg) 1 x 3
245 lbs. (111 kg) 1 x 1
275 lbs. (125 kg) 1 x 1
305 lbs. (138 kg) 1 x 1/2, 1 x 1

Tate presses:
35s (16 kg) 1 x 10
40s (18 kg) 2 x 10

Bent-over rows (overhand grip):
135 lbs. (61 kg) 1 x 10
185 lbs. (84 kg) 1 x 10
205 lbs. (93 kg) 1 x 10

Seated DB cleans:
20s (9 kg) 1 x 10
25s (11 kg) 2 x 10

Triceps pressdowns (V-bar):
100 lbs. (45 kg) 3 x 16

15 minutes HIIT on the elliptical.

Comments: Lower back cramped a little (speaking of, this stuff is awesome) on that second-to-last board press and the bar started drifting toward my head. While I probably COULD have forced it back into the right path, I thought it better to just scrap that set to avoid injury and try it again.

I’m still not sure I’ve got correct form on those DB cleans, but they don’t hurt, so they must not be doing too much damage and MIGHT be helping.

Monday, 02 November 2009

Rack pulls:
135 lbs. (61 kg) 3 x 10
225 lbs. (102 kg) 3 x 3
315 lbs. (143 kg) 1 x 1
335 lbs. (152 kg) 1 x 1
340 lbs. (154 kg) 1 x 1

Leg curls:
90 lbs. (41 kg) 1 x 10
100 lbs. (45 kg) 2 x 10

DB sidebends:
70 lbs. (32 kg) 1 x 10
90 lbs. (41 kg) 1 x 10
100 lbs. (45 kg) 1 x 10

Lying leg raises:
3 x 10

Hyperextensions:
3 x 10

Leg extensions:
60 lbs. (27 kg) 1 x 10
70 lbs. (32 kg) 1 x 10, pause, 1 x 10

Comments: No cardio at the gym because the cardio room was FUCKING FULL AT 23:30. WHAT THE FUCK. Got home and did 15 minutes steady-state jogging on the treadmill because cardio is NOT OPTIONAL FOR ME.

Decided to give leg extensions a try – haven’t since 200… 4? when a set of them caused my patella to wander off on its own little adventure. Fortunately, that didn’t happen this time, though they still suck.

Lower back was a little “pumped” from the bench last night, so now it may be full-on “thrashed.” Feels kinda nice. I’m starting to enjoy this again.

Sunday, 01 November 2009

Bench:
Bar (45 lbs./20 kg) 1 x 10
95 lbs. (43 kg) 2 x 10
145 lbs. (66 kg) 8 x 3

Dips:
Bodyweight 4 x 8

Pullups:
Bodyweight 4 x 5

Lateral raises:
20s (9 kg) 1 x 10
25s (11 kg) 3 x 6

Single-arm pressdowns:
50 lbs. (23 kg) 4 x 10

Hammer curls:
35s (16 kg) 1 x 10
40s (18 kg) 1 x 10
45s (20 kg) 1 x 8
50s (23 kg) 1 x 6

Elliptical, 15 minutes, HIIT

Comments: While I’m wont to consider it “cheating,” my shoulder doesn’t hurt anywhere near as much with the lateral raises when I bend my elbows. Lower back got a pump from the benching, though, that’s how you know you’re doing it right!

To compensate for the lack of moving around I did at work (lotta scurrying and climbing and crouching and whatnot, even the occasional rocking the fuck out \m/), I’m gonna have to incorporate another cardio session into my days. I can already feel myself getting comparatively out of shape – that HIIT almost goddamn killed me – and I don’t like it!

10302009

Looks like I’m back up to 220 lbs. (100 kg). Hopefully that’s just water retention from the Epistane and/or increased carbs I’ve been playing around with.

Thursday, 29 October 2009

Box squats:
Bar (45 lbs./20 kg) 3 x 10
135 lbs. (61 kg) 8 x 2

Pullthroughs (pulldown machine):
50 lbs. (23 kg) 1 x 10
80 lbs. (36 kg) 3 x 6

Leg press:
320 lbs. (145 kg) 1 x 10
410 lbs. (186 kg) 1 x 6
460 lbs. (209 kg) 1 x 6
505 lbs. (229 kg) 1 x 4, pause, 1 x 2

Leg curls:
80 lbs. (36 kg) 1 x 10
100 lbs. (45 kg) 3 x 6

DB sidebends:
80 lbs. (36 kg) 1 x 10
90 lbs. (41 kg) 2 x 10

Elliptical, 10 minutes steady-state, 5 HIIT

Comments: I need to get some better shoes than the Chucks for the pullthroughs if I’m gonna do them with the pulldown machine. Form took a hit trying not to slide around, ergo so did weight.

Wednesday, 28 October 2009

Board presses (3 boards):
Bar (45 lbs./20 kg) 1 x 15
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10
225 lbs. (102 kg) 1 x 3
245 lbs. (111 kg) 1 x 1
275 lbs. (125 kg) 1 x 1
300 lbs. (136 kg) 1 x 1

Tate presses:
35s (16 kg) 4 x 10

Bent-over rows:
135 lbs. (61 kg) 1 x 10
185 lbs. (84 kg) 3 x 8

Seated DB cleans:
20s (9 kg) 4 x 10

Triceps pressdowns (v-bar)
100 lbs. (45 kg) 4 x 15

15 minutes elliptical, steady-state

Comments: Felt like shit initially, and the last board press took the rest out of me. Rest of the workout was just awful, and still feeling “oogy” even now, more than 2 hours afterward. Blech, I say.

Monday, 26 October 2009

Rack pulls:
135 lbs. (61 kg) 3 x 10
225 lbs. (102 kg) 3 x 3
315 lbs. (143 kg) 1 x 1
325 lbs. (147 kg) 1 x 1
335 lbs. (152 kg) 1 x 1

Leg curls:
90 lbs. (41 kg) 1 x 8
100 lbs. (45 kg) 1 x 6
110 lbs. (50 kg) 2 x 6

DB sidebends:
60 lbs. (27 kg) 1 x 10
70 lbs. (32 kg) 1 x 10
90 lbs. (41 kg) 1 x 8

Lying leg raises:
3 x 10

Hyperextensions:
1 x 10
10 lbs. (5 kg) 1 x 10
25 lbs. (11 kg) 1 x 10

20 minutes steady-state elliptical

Comments: The 335 rack pull felt surprisingly easy, but I decided to play it safe what with this being the first week back into the heavy stuff. Grip was a limiting factor with the sidebends; gonna have to work on that. And again played it safe with the hyperextensions because they’re supposed to be a restorative/accessory exercise and not to develop much strength.

All in all, it was fun to be back.

10172009

1) Turns out Dad has, in addition to having a misshapen valve in his heart, an ENLARGED heart. He’s off to see a cardiologist later this week to decide the course of action.

2) On a less-important note, my Unemployment monetary assistance hasn’t yet been paid, so I get to go to the Department of Labour Monday to see what’s gone wrong. I’m hoping that, were my claim refused, I would have been notified directly, right?

3) Also Monday, starting the Westside. My joints request your prayers and well-wishes.