Tues March 4, 2004 - Sat. March 8, 2008
Tues March. 4, 2008
breakfast: .1 cup oatmeal, 4 oz milk, 2 slices wheat bread, 1.5 tsp peanut butter, 1 tsp grape jam, green tea
lunch/pregym: 2 slices ham, .1 cup green beans, one 20 oz cup water, 1 oz peanuts
gym:
standing barbell overhead press: 5-6 X 5 228 total at 90 pounds
flat bench dumbbell bench press: 7-10 X 5 46 total at 55 pounds*
*This is a 5 pound increase over last week.
barbell rows: 7-9 X 6 49 total at 85 pounds
side to side: 50 X 2 50 total at 65 pounds
chin ups (palms facing away) narrow grip: 5 X 2 10 total
I was at the gym ~50 minutes. I did the chin ups just b/c I felt like it. I increased the weight on the flat bench barbell press, I'm glad for that. The standing barbell overhead press is good at 90 pounds so it's all good. I was feeling a little tired so I went home a little early. I rested 1-2 minutes between sets but not routines. I also had two water fountain breaks.
post gym snack: 2 ham slices, .1 cup green beans, one 20 oz cup of water, 5 chocolates (Yeah, I know, but they've been sitting there for months, I ate a few of them and there are only two left now. It will be a while before I eat them.)
This entry is made before dinner.
Thurs March 6, 2008
breakfast: . 3 cup oatmeal, 6 oz milk, 2 ham slices, . 5 oz peanuts, green tea
pregym snack: .3 cup oatmeal, 6 oz milk, 2 ham slices, . 3 oz peanuts, one 20 oz cup of water
gym:
step up 4 - 6 X 5
lunges PLUS: I hold a dumbbell in each hand and as I step into the lunge I bring the dumbbells up in front of me at eye level. As I come to the upright position I lower the dumbbells to my sides. When I step forward to lunge with the other leg, I bring the dummbells up in front of my face again. I have my arms fully extended as I perform this move. 15 feet forward and back back again is one rep.
2-3 X 8 w/ 25 pound dumbbells in each hand
side to side: 50 X 2 w/ 65 pound dumbbells in each hand
one arm pullups (palm facing me) right arm: 5 X 1
one arm pullups (palm facing me) left arm: 2 X 1
dips: 10 X 3
I was at the gym ~ 45 minutes. I rested 1-2 minutes between sets but not routines. I did the one arm pullups just for fun. Since I don't do them as often as I used to it's fun to do them impusively (especially one arm pullups) but I still get bored with them quickly. I had one water fountain break.
postgym snack: .3 cup oatmeal, 6 oz milk, 2 ham slices, . 2 oz peanuts, six chunks canned pineapple
This entry is made before dinner.
Sat. March 8, 2008
breakfast: . 3 cup oatmeal, 10 oz milk, 2 ham slices, .3 oz peanuts, green tea
lunch/pregym: . 3 cup oatmeal, 6 oz milk, 1 egg, 4 ham slices, .3 oz peanuts, one 20 oz cup of water
gym:
deadlifts: 5 X 1 at 280 pounds
5 X 1 at 290 pounds
1 X 1 at 300 pounds
ten attempts spread throughout rest of gym workout
farmer's walk: 10 feet forward and back is one rep
2 X 1
standing barbell overhead press: 6 X 1 at 90 pounds
flat bench dumbbell press: 10 X 1 w/ 55 pounds in each hand
one arm pullups (right arm): 4 X 1
2 X 1
one arm pullups (left arm): 1 X 1
pullups palms facing each other shoulder width apart: 4 X 1
pullups (palms facing toward me, legs extended in front of me to work abs) narrow grip:
4 X 1
chinups (palms facing away from me) narrow grip: 3 X 1
barbell rows: 8 X 1 at 90 pounds*
*This is a 5 pound increase from previous workouts
lunges PLUS: 2 X 2 w/ 25 pounds in each hand
side to side: 50 X 1 w/ 65 pound dumbbells in each hand
standing barbell bicep curl: 2 X 1 at 90 pounds*
*This is a five pound increase over previous workouts
dips: 10 X 1
flat bench barbell press: 4 X 1 at 120 pounds
2 X 1 at 120 pounds
I was at the gym 1 hr 40 minutes, I was there longer because I was helping friends. A couple of friends had come to the gym, I started them on some light weights and in demonstrating proper form I decided to do something different for myself today. I already got through my deadlift sets by the time they got there. So for myself I just decided to see what I could accomplsih going through different exercises that I would not normally do in one day. I had finished one 300 pound rep on my deadlifts, but I would return between other exercises to attempt more deadlifts. I couldn't get the left side lifted high enough so I didn't count those as reps. After that I wasn't able to lift quite as high as in previous attempts. It was good, though, doing these other exercises. I was able to lift as much if not more than I had when performing those exercises on their regular days.
And I incorporated that variation on the pullups that was featured in a video Drum & Bass had posted on the H & F section a few months ago. I rested ~1 min to ~ 10 minutes depending on what I was doing there. I had one water fountain break which was not enough, I know. Overall it was a very good workout.
postgym snack: 1 egg, 4 ham slices, . 2 oz peanuts, one 20 oz cup of water
This entry is made before dinner, but a 14 oz baked chicken breast is definitely on my menu tonight.
