Friday, 28 August 2009

Rack pulls:
135 lbs. (61 kg) 3 x 10
225 lbs. (102 kg) 1 x 3
275 lbs. (125 kg) 1 x 1
295 lbs. (134 kg) 1 x 1
315 lbs. (143 kg) 1 x 1
335 lbs. (152 kg) 1 x 1

Single leg curls:
30 lbs. (14 kg) 1 x 10
40 lbs. (18 kg) 1 x 7
50 lbs. (23 kg) 1 x 4

“Speed” pullthroughs (30 seconds rest between sets):
100 lbs. (45 kg) 3 x 10

Straight-arm pulldowns:
100 lbs. (45 kg) 3 x 10

Alternated without rest with

Facepulls:
100 lbs. (45 kg) 3 x 10

Pullups:
1 x 4, a few singles, and a LOOOT (well, maybe 8 ) of controlled negatives

Comments: 15 minutes HIIT elliptical. Goddamn it, she was there again. I will NOT let her ruin this gym for me.

Wednesday, 26 August 2009

Bent over rows, overhand grip:
135 lbs. (61 kg) 1 x 10
185 lbs. (84 kg) 1 x 8
205 lbs. (93 kg) 1 x 6
225 lbs. (102 kg) 1 x 6

DB bench:
40s (18 kg) 1 x 10
50s (23 kg) 1 x 10
60s (27 kg) 1 x 10

Pullups:
Bodyweight 5 x 5, though reps 4 and 5 were usually assisted by a little jump

Lateral raises:
25s (11 kg) 3 x 6

Dips:
Bodyweight 3 x 6

Neutral-grip pullups:
Bodyweight minus 82 lbs./37 kg (around 140 lbs./64 kg) 3 x 10

Comments: 15 minutes HIIT elliptical.

The ex was at the gym tonight, which brought on a wonderful mix of emotions. She’s gotten smaller since last I saw her, but still bigger than when we were together, which isn’t a bad look on her – especially her newly acquired ass. Goddamn it’s nice now. Brain knows that she’s off limits, so that won’t be an actual problem, but the heart doesn’t realise this, so she’ll probably pop up in some dreams about the (few) good times we had for the next few weeks. Seems to be how it goes.

08242009

I’m kind of shocked at just HOW MUCH mood can affect testosterone levels and therefore libido. I mean, I’ve been in a ridiculously good mood lately about some things and, well, DAMN.

That’s all I’m gonna say about that.

Monday, 24 August 2009

Speed “box” squats:
95 lbs. (43 kg) 3 x 10
155 lbs. (70 kg) 8 x 2

Single leg curls:
30 lbs. (14 kg) 1 x 10
40 lbs. (18 kg) 1 x 7
50 lbs. (23 kg) 1 x 6

Single leg press:
190 lbs. (86 kg) 1 x 10
200 lbs. (91 kg) 1 x 7
210 lbs. (95 kg) 1 x 7

Pullups:
Bodyweight 3 x 3

Facepulls:
100 lbs. (45 kg) 1 x 15, pause, 1 x 10, pause, 1 x 5

Comments: No cardio at the gym because all of the equipment was occupied (why the hell there were so many people there around midnight, I’ve no fucking clue, but I don’t care for it at all!); I’ll go do some driveway sprints (living on a hill is awesome) here in a few minutes.

Friday, 21 August 2009

Rack pulls (right at knee level this time; ow!)
135 lbs. (61 kg) 3 x 10
225 lbs. (102 kg) 2 x 3
275 lbs. (125 kg) 1 x 1
295 lbs. (134 kg) 1 x 1
315 lbs. (143 kg)1 x 1/2, 1 x 1

Pullthroughs:
100 lbs. (45 kg) 3 x 15

Single leg curls:
30 lbs. (14 kg) 1 x 10
40 lbs. (18 kg) 2 x 7

Straight-arm pulldowns:
100 lbs. (45 kg) 3 x 10

Alternated without rest with

Facepulls:
100 lbs. (45 kg) 3 x 10

Chinups (unassisted!):
2 x 3

Pullups (also unassisted!):
2 x 2

Comments: Plus 15 minutes HIIT elliptical. HOLY SHIT I’M FUCKING CHUFFED ABOUT THE PULLUPS AND CHINS. Maybe you don’t realise how much of a shock it is that I was able to do ANY, let alone a couple of SETS. MAYBE I’LL GET (relatively) STRONG YET. WOOOOOOOOOOOOOOOOOO :D:D:D Thanks to the DOWNPOUR of rain, had a little trouble driving home, but I’m not even going to let that ruin my mood. :D:D

Wednesday, 19 August 2009

Bent-over rows:
135 lbs. (61 kg) 1 x 10
185 lbs. (84 kg) 1 x 8
205 lbs. (93 kg) 1 x 7
225 lbs. (102 kg) 2 x 5

DB bench:
40s (18 kg) 1 x 10
50s (23 kg) 1 x 10
60s (27 kg) 1 x 10
70s (32 kg) 1 x 5 (Could’ve gotten more, but the shoulder started feeling gimpy and I want to avoid further injurty )

Lat pulldowns:
150 lbs. (68 kg) 1 x 10
160 lbs. (73 kg) 1 x 8
170 lbs. (77 kg) 1 x 7
180 lbs. (82 kg) 1 x 4 (I haven’t done that in what, a year? I’d sift through old entries, to look, but I’m not THAT curious)

Lateral raises:
25s (11 kg) 2 x 8
30s (14 kg) 1 x 3 (Not ready for those yet)

Tate presses:
40s (18 kg) 2 x 10
45s (20 kg) 1 x 8

Hammer curls:
35s (16 kg) 1 x 10
40s (18 kg) 2 x 8

Comments: 15 minutes HIIT elliptical, etc. On-the-younger-end-of-cougar eye candy tonight. NICE. Feeling pretty good about this workout otherwise, too. Feeling strong (except for that damned shoulder)!

Monday, 17 August 2009

Step-ups:
Bodyweight 3 x 10
30s (14 kg) 3 x 10

Single leg curls:
30 lbs. (14 kg) 1 x 10
40 lbs. (18 kg) 1 x 10
Leg curls:
80 lbs. (36 kg) 1 x 10
100 lbs. (45 kg) 1 x 10

Squats:
135 lbs. (61 kg) 1x 10
225 lbs. (102 kg) 2 x 3

Straight-arm pulldowns:
100 lbs. (45 kg) 3 x 10

Alternated without rest with

Facepulls:
100 lbs. (45 kg) 3 x 10

Lying leg raises:
3 x 10

Comments: 15 minutes, elliptical, HIIT. The gym was shockingly busy for a Monday night, which is why I had to change things up a bit in the way of exercises. Some high school (?) girls were in there, though, so that was some nice eye candy and extra motivation.

Friday, 14 August 2009

Rack pulls:
135 lbs. (61 kg) 3 x 10
225 lbs. (102 kg) 2 x 3
275 lbs. (125 kg) 1 x 1
295 lbs. (134 kg) 1 x 1
315 lbs. (143 kg) 2 x 1/2, 1 x 1

Single leg curls:
30 lbs. (14 kg) 1 x 10
40 lbs. (18 kg) 2 x 8

Straight-arm pulldowns:
100 lbs. (45 kg) 3 x 10

Alternated without rest with

Facepulls:
100 lbs. (45 kg) 3 x 10

Dips:
Bodyweight 1 x 6

Comments: 15 minutes HIIT on the elliptical. Also I’m kind of surprised I could do those dips. Bad. Ass.

Wednesday, 12 August 2009

Sleep and work were more important than updating this last night.

Wide-grip lat pulldowns:
100 lbs. (45 kg) 3 x 10
150 lbs. (68 kg) 1 x 6
160 lbs. (73 kg) 1 x 6, 1 x 8!?!

DB bench:
40s (18 kg) 1 x 10
60s (27 kg) 1 x 10
65s (29 kg) 2 x 8

Bent-over rows:
185 lbs. (84 kg) 1 x 8
205 lbs. (93 kg) 1 x 6
225 lbs. (102 kg) 1 x 4, immediately drop to
185 lbs. (84 kg) 1 x 4

Lateral raises:
25s (11 kg) 3 x 7

Tate presses:
35s (16 kg) 1 x 8, 1 x 10?!, 1 x 9

Hammer curls:
35s (16 kg) 1 x 9
40s (18 kg) 1 x 6, 1 x 8?!

Comments: 15 minutes HIIT on elliptical. I don’t know what the fuck was up with those extra reps on the middle and final sets, but it was kinda cool.

Monday, 10 August 2009

Box squats:
95 lbs. (43 kg) 3 x 10

SPEED box squats:
155 lbs. (70 kg) 8 x 2

Single leg curls:
30 lbs. (14 kg) 1 x 10
40 lbs. (18 kg) 1 x 8
50 lbs. (23 kg) 1 x 6

Step-ups:
25s (11 kg) 1 x 10
30s (14 kg) 2 x 7

Straight-arm pulldowns:
100 lbs. (45 kg) 3 x 15

Alternated without rest with

Facepulls:
100 lbs. (45 kg) 3 x 10

DB sidebends:
90 lbs. (41 kg) 3 x 10

Pullthroughs:
100 lbs. (45 kg) 1 x 15

Comments: And 15 minutes HIIT ellipticalling, which took the blood sugar down to 76. Cool. Tonight also marked Matthew’s return to the gym, which may or may not have provided me with a little extra motivation. He even got on the elliptical for about 5 minutes! Dude’s a fucking trooper – don’t tell him I said anything positive about him, though.