My fitness journal

[Being_the_Don]

My Fitness Journal Tues. August 18, 2009 - Wed. Aug. 19, 2009

Tues. August 18, 2009

breakfast/pregym: 3 oz fried chicken breast, 3 oz pork & beans, green tea

gym: I focused on strength training with an emphasis on chest, shoulders and biceps.

barbell clean & press: 2 x 135 lb

30 secs rest

inclined bench barbell press (ibbp): 10 x 135 lb

15 secs rest

pull ups (w.g.): 10 x bw

35 secs rest, water fountain break

barbell clean & press: 3 x 135 lb

20 secs rest

ibbp: 10 x 145 lb

25 secs rest

pull ups (w.g.): 10 x bw

30 secs rest, water fountain break

barbell clean only: 1 x 135 lb

20 secs rest

ibbp: 10 x 175 lb

1 MR

pull ups (w.g.): 10 x bw

barbell clean & press: 1 x 135 lb

30 secs rest

ibbp: 3 x 195 lb

20 secs rest

pull ups (w.g.): 10 x bw

5 MR

barbell clean only: 1 x 135 lb

45 secs rest

ibbp: 3 x 195 lb

20 secs rest

pull ups (w.g.): 10 x bw

I went to the gym first thing this morning and spent about 40 minutes there. My clean and press is not as good as it should be. I'm lifting from the floor as usual, but since I don't do them that often, it takes more effort these days. That is why I won't wait 6 or more weeks to bring an exercise back to my routine.

snack/postgym: 1.5 oz fried chicken breast, one 20 oz cup of water,

snack: 4 tblsp peanut butter, one 20 oz cup of water

snack: 2 tblsp peanut butter, one 20 oz cup of water

dinner: one 8 oz baked pork steak, one 2 oz baked pork steak, 1 oz bread stuffing, 1 oz canned collar greens, 1 ketchup packet, one 20 oz cup of green tea. I consumed 1,619 carbs today. They breakdown as follows: 103.3 g fats, 70.9 g carbs (a little high), 110.1 g protein. Total number of calories consumed during today's activities: 2,884.

Wed. August 19, 2009

**This is one of my designated fun carb days and I went a little overboard.**

breakfast/pregym: 1.5 oz fried chicken thigh, 1 oz corn flakes, 3 oz milk, one cup of green tea

gym: I focused on back. legs, glutes, triceps, lower abs and chest today.

dL: 15 x 250 lb

15 secs rest

leg extension ab exercise (l.e.a.e.): 20 x 40 lb dumbbell in each hand

15 secs rest

tricep dips: 30 x bw

45 secs rest, water fountain break

dL: 10 x 250 lb

15 secs rest, water fountain break

l.e.a.e.: 20 x 40 lb ""

15 secs rest

chest dips: 30 x bw

40 secs rest, water fountain break

dL: 10 x 250 lb

20 secs rest

l.e.a.e.: 20 x 45 lb ""

20 secs rest

tricep dips: 30 x bw

45 secs rest, water fountain break

dL: 10 x 250 lb

30 secs rest

l.e.a.e.: 20 x 40 lb ""

30 secs rest

chest dips: 30 x bw

45 secs rest, water fountain break

wrist flex: 10 x 40 lb (r)
10 x 40 lb (l)

20 secs rest

calf raise: 10 x 90 lb

15 secs rest

wrist flex: 10 x 40 lb (r)
10 x 40 lb (l)

10 secs rest

calf raise: 10 x 90 lb

10 secs rest

wrist flex: 10 x 40 lb (r)
10 x 40 lb (l)

15 secs rest

calf raise: 10 x 90 lb

I went to the gym first thing this morning and spent about 40 min there. I'm doing lower weight dLs right now quite simply because I'm sick of deadlifting altogether. My dips are good and I added a new exercise: the calf raise. I had a decent workout.

snack/postgym: 1 oz fried chicken thigh, 1 creamsicle, 8 small chocolate chip cookies, one 20 oz cup of water

snack: 4 oz pork, cured ham, 1 tblsp mayonnaise, one creamsicle, 70 g chocolate pudding

dinner: 7.4 oz ground beef, 2 oz spaghetti, 2 oz potato salad, 2 oz corn flakes, 5 oz milk, two ketchup packets, one 20 oz cup of water. This is Wednesday so I had a lot of carbs today. My stomach was full by the time I finished dinner yet I went and ate that last bowl of frosted flakes it was that or get the last Cadbury cream easter egg that has been sitting in the fridge all these months. I'm not happy about it. I think part of this is the fact that I was looking at myself in the locker room mirror at the gym this morning. I can easily see my upper abs and I know I'm in very good shape. I just thought to myself that I'm in very good shape. When I got home I continued to think about it and decided that I can afford to eat some sweets but I know this is wrong. I know it. Anyway, I consumed 2,112 calories today. They breakdown as follows: 97.7 g fats, 194.6 g carbs, 12.7 g protein. Total number of calories expended during today's activities: 2,925.

*** Monday: I didn't go o the gym but I did get in exercise. I went biking covering 8.50 miles in an hour and expended a total of 3,161 calories for the day's activities. Since I only consumed 1,266 calories for the day, and combined with today and yesterday's gym workouts, I feel that I'm revved up enough to have burned off today's carb excess. ****

** Friday: I didn't get to the gym but I did spend an hour biking. I expended a total of 3,204 calories during yesterday's activities (whole day).

 

[Being_the_Don]

My Fitness Journal Mon. August 24, 2009 - Fri. August 28, 2009

Mon. August 24, 2009
>
> breakfast/pregym: 4 oz fried chicken thigh, .3 medium
> banana, green tea
>
> gym: I focused on strength training with an emphasis on
> chest, shoulders and biceps
>
> dbbp: 10 x 135 lb
>
> 20 secs rest
>
> chi ups (s.w.): 15 x bw
>
> 15 secs rest
>
> dumbbell front arm raise (dfar): 10 x 30 lb in each hand
>
> 15 secs rest, water fountain break
>
> dbbp: 8 x 205 lb
>
> 15 secs rest
>
> chin ups (s.w.): 10 x bw
>
> 15 secs rest
>
> dfar: 10 x 30 lb ""
>
> 15 secs rest, water fountain break
>
> dbbp: 10 x 215 lb
>
> 15 secs rest
>
> chin ups (s.w.): 10 x bw
>
> 10 secs rest
>
> dfar: 10 x 30 lb ""
>
> 1.5 min rest, water fountain break
>
> dbbp: 10 x 220 lb
>
> 25 secs rest
>
> chin ups (s.w.):
> 10 x bw
>
> 10 secs
> rest
>
> dfar: 10 x 30
> lb ""
>
> 45 secs rest, water fountain break
>
> dbbp: 2 x 225 lb
>
> 20 secs rest
>
> chin ups (s.w.): 10 x bw
>
> 15 secs rest
>
> dfar: 10 x 30 lb
>
> 40 secs rest, water fountain break
>
> dbbp: 10 x 225 lb
>
> 15 secs rest
>
> chin ups (s.w.): 5 x bw
>
> 10 secs rest
>
> dfar: 10 x 30 lb
>
> 1 MR
>
> dbbp: 5 x 225 lb
>
> 10 secs rest
>
> chin ups (s.w.): 8 x bw
>
> 5 secs rest
>
> dfar: 10 x 30 lb ""
>
> I went to the gym first thing this morning and spent about
> 45 minutes there. I've had better workouts. I barely got
> through the declined bench barbell press, I asked for a
> spotter at 220 pounds. Heck, I can dbbp unassisted up to 265
> pounds. But my energy was down this day. Still, I'm glad
> I got to the gym.
>
> postgym snack: 4 oz ground beef, .7 banana, 1 ketchup
> packet, 2 tblsp relish, one 20 oz cup of water
>
> snack: 3 tblsp peanut butter, one 20 oz cup of water
>
> dinner: 9 oz
> pork, cured ham, 1.2 tblsp mayonnaise, one 20 oz cup of
> water
>
> I consumed 1,481 calories today. They breakdown as follows:
> 91.6 g carbs, 53.0 g carbs, 114.9 g protein. Total number of
> calories consumed during today's activities: 2,916.
>
> Fri. August 28, 2009
>
> breakfast: 4 oz fried chicken thigh, 2 oz pork & beans,
> one 20 oz cup of water, green tea
>
> snack/pregym: 6 oz fried chicken thigh, one oz mixed nuts,
> one 20 oz cup of water
>
> gym: I had a respiratory attack earlier in the week so I
> needed to take it easy in the gym. So I focused on
> bodyweight strength training exercises today.
>
> pull ups (w.g.): 10 x bw
>
> 1 MR
>
> tricep dips: 30 x bw
>
> 1 MR
>
> chest dips: 20 x bw
>
> 5 MR
>
> pull ups (w.g.): 10 x bw
>
> 2 MR
>
> tricep dips: 30 x bw
>
> 2 MR
>
> chest dips: 15 x bw
>
> 2 MR
>
> pull ups (w.g.): 10 x bw
>
> 2 MR
>
> tricep dips: 20 x bw
>
> 1 MR
>
> pull ups
> (w.g.): 4 x bw
>
> I went to the gym with a friend early in the afternoon and
> spent about 50 minutes there. I didn't overexert myself
> since my lung capacity was down a bit from earlier in the
> week. Still I had a decent workout.
>
> postgym snack: nothing since I didn't workout as
> strenuously as I normally do.
>
> dinner: 8 oz ground beef, 1.5 oz asparagus, one ketchup
> packet, one mustard packet, one 20 oz cup of water. I
> consumed 1,552 calories today. They breakdown as follows:
> 96.8 g fat, 37.1 g carbs, 131.8 g protein. Total number of
> calories expended during today's activities: 2,769.
>

 

[Being_the_Don]

My Fitness Journal Mon. Nov. 9, 2009 - Fri. Nov. 13, 2009

Although I haven't been logging my exercises of late, I have been going to the gym. Here is what I did this week.

Mon. Nov. 9, 2009

breakfast/pregym: 20 g roasted peanuts, 1 banana chip, 2 g milk chocolate, 5 raisins, 1 chicken patty, one 20 oz cup of water, green tea

gym: I focused on strength training with an emphasis on biceps, chest and upper back

chin ups (shoulder width): 12 x bw

3 MR

fbbp: 10 x 135 lb

1 MR

chin ups (sw): 12 x bw

2 MR (spotting a friend)

fbbp: 3 x 205 lb

1 MR

chin ups (sw): 10 x bw

2 MR (spotting a friend)

fbbp: 3 x 205 lb

1 MR

fbbp: 3 x 205 lb

30 secs rest

chin ups (sw): 10 x bw

5 MR (spotting a friend)

chin ups (sw): 9 x bw

3 MR

tricep dips (demo): 10 x bw

This morning I went to the gym with some friends and spent about 40 minutes there. I haven't been working out as often as I should and it was obvious in my flat bench performance, I had trouble with a mere 205 pounds. BUT I'll be back to where I should be very soon.

post gym snack: 1 chicken patty, 1 oz oatmeal, 4 oz two percent milk, one 20 oz cup of water

snack: 5 oz baked chicken breast, 1 ketchup packet, one 20 oz cup of water

dinner: 5 oz meatloaf, 2 oz canned peas and carrots, 1 ketchup packet, one 20 oz cup of water

Tues. Nov. 10, 2009

breakfast/pregym: 3 oz baked chicken, 2 oz canned peas and carrots, .5 medium apple, one 20 oz cup of water, green tea, one ketchup packet

gym: I focused on strength training with an emphasis on legs, lower abs, chest and triceps

leg perss: 10 x 270 lb

10 secs rest

l.e.a.e. : 20 x 60 lb dumbbells in each hand

10 secs rest

tricep dips: 30 x bw

35 secs rest

leg press: 10 x 360 lb

10 secs rest

l.e.a.e.: 20 x 60 lb dB in each hand

40 secs rest

chest dips: 30 x bw

35 secs rest

leg press: 10 x 450 lb

10 secs rest

l.e.a.e.: 20 x 60 lb ""

30 secs rest

tricep dips: 30 x bw

40 secs rest

leg press: 10 x 540 lb

10 secs rest

l.e.a.e.: 20 x 60 lb ""

25 secs rest

chest dips: 30 x bw

35 secs rest

leg press: 2 x 630 lb (legs got tired)

20 secs rest

l.e.a.e.: 20 x 60 lb ""

2 MR, demo lunges for a friend

tricep dips: 30 x bw

10 MR, demo lunges and dB squats for a friend

l.e.a.e.: 20 x bw (demo for friends)

This morning I went to the gym with some friends and spent about 1 hour there. I did okay considering that I haven't been spending as much time at the gym as I would like. My leg press numbers were well below my capabilities but I did press a lot just the same. And I'll get back up there soon. Also, I was able to help and motivate my friends which made it very good getting to the gym today.

postgym snack: 1 oz baked chicken breast, 1 oz meat loaf, 0.5 medium apple, 1 ketchup packet

dinner: three 3 oz baked pork chops (breaded), 3 oz pork & beans, one 20 oz cup of water. I consumed a total of 1,119 calories which break down as follows: 47.6 g fats, 65.6 g carbs, 106.8 g protein. (Don't worry, I more than made up for it on Wednesday). Total number of calories expended during today's activities: 2, 800.

Thurs. Nov. 12, 2009

breakfast: 1 medium apple, green tea

pre gym snack: 3 oz breaded pork chop, 2 oz pork & beans, two frankfurters, one ketchup packet, one mustard packet, one 20 oz cup of water

gym: I didn't spend a lot of time working out today, I was too sleepy. I emphasized abs and biceps, and back.

inclined weighted sit ups (max incline): 30 x 45 lb dB on my chest

5 MR

barbell clean & press: 1 x 135 lb (far below my abilities)

2 MR

barbell clean: 1 x 135 lb

2 MR

barbel clean: 1 x 135 lb

1 MR

pull ups (w.g.): 10 x bw

3 MR

inclined weighted sit ups (max incline): 4 x 45 lb dB on my chest

10 MR (also helping a friend)

pull ups (w.g.): 10 x bw

Early this afternoon I went to the gym with a couple of friends and spent about 1 h there. I can tell that I haven't been working out at the clean & press, although sleepiness was a factor, my performance was below standards. I need to start back into this exercise again.

postgym snack: 1 frankfurter, one 20 oz cup of water.

dinner: 9 oz breaded pork steak (baked), 4 oz canned asparagus, 1 ketchup packet, one 20 oz cup of water. I consumed a total of 1,331 calories today. They breakdown as follows: 80.7 g fats, 55.6 g carbs, 96.1 g protein. Total number of calories expended during today's activities: 2,757.

Fri. Nov. 13, 2009

breakfast/pregym: 2 frankfurters, 1 ketchup packet, 1 mustard packet, .5 small banana, one 20 oz cup of water, green tea

gym: I focused on strength training with an emphasis on chest and biceps.

dbbp: 10 x 135 lb

40 secs rest

sitting dumbbell bicep curl: 5 x 45 lb (r)
5 x 45 lb (l)

35 secs rest

dbbp: 10 x 205 lb

25 secs rest

sdbc: 6 x 45 (r)
7 x 45 (l)

40 secs rest

dbbp: 10 x 215 lb

30 secs rest

sdbc: 6 x 45 (r)
7 x 45 lb (l)

40 secs rest

dbbp: 10 x 220 lb

15 secs rest

sdbc: 3 x 45 lb (r)
2 x 45 lb (l)

2 MR

dbbp: 5 x 230 lb

45 secs rest

sdbc: 6 x 45 lb (r)
6 x 45 lb (l)

This morning I went to the gym with a couple of friends and spent about 30 minutes there. I'm gradually getting back into my workouts, the decline bench barbell press was not up to my abilities but it wasn't bad considering I haven't done them much of late. Al in all I had a decent workout.

postgym/snack: 2 frankfurters, 1 ketchup packet, 1 mustard packet, .5 small banana, one 20 oz cup of water

dinner: 10 oz baked chicken breast, 3 oz yellow corn, 20 g honey roasted peanuts, 10 raisins, 1 ketchup packet, one 20 oz cup of water. I consumed 1,482 calories. They breakdown as follows: 87.2 g fat, 78.9 g carbs, 100.0 g protein. Total number of calories expended during today's activities: 2,756.

 

[Being_the_Don]

My Fitness Journal Mon. 12/7/2009 - Sat. 12/12/2009

This week I will not be discussing my diet, because I only started putting the journal together earlier today. I am recording recording all of my foods on fitday, though.

Mon. 12/7/2009

I focused on chest and biceps.

fbbp: 10 x 135 lb

3 MR

3 x 205 lb

40 secs rest

sitting dumbbell bicep curl (sdbc): 7 x 45 lb (r)
6 x 45 lb (l)

1 MR

fbbp: 4 x 215 lb

1 MR

sdbc: 7 x 45 lb (r)
7 x 45 lb (l)

1 MR

fbbp: 4 x 225 lb

1 MR

sdbc: 6 x 45 lb (r)
7 x 45 lb (l)

2 MR

fbbp: 2 x 245 lb

1 MR

sdbc: 6 x 45 lb (r)
5 x 45 lb (l)

2 MR

fbbp: 2 x 265 lb

2 MR

sdbc: 6 x 45 lb (r)
6 x 45 lb (l)

3 MR

fbbp: 1 x 265 lb **

**I got pinned coming up from the second rep, the spotter had to help get the bar of my chest. For this reason I'm not counting that as a rep.

3 MR

sdbc: 4 x 45 lb (r)
3 x 45 (l)

3 MR

horizontal close grip cable row: 10 x 170 lb

1 MR

horizontal close grip cable row: 8 x 230 lb

1 MR

horizontal close grip cable row: 8 x 250 lb

5 MR

horizontal close grip cable row: 8 x 250 lb

3 MR

horizontal close grip cable row: 8 x 250 lb

2 MR

horizontal close grip cable row: 1 x 290 lb

horizontal row close grip cable row attempt at 290 lb

10 MR

horizontal close grip cable row: 3 x 270 lb

I went to the gym with a couple of friends at midday and spent about 1 hour there. I was impressed with my workout. I haven't benched 265 pounds since last May and at the time I weighed in at about 168 pounds or so (haven't let myself slip on my diet I had been eating a lot of candy and stuff). Since that time respiratory attacks have put me into worries about over-exertion thus going for lighter weight exercises. Since that time I got back on track with eating and lost that unwanted weight but I had worried that I'd lost muscle, too. Fortunately I was wrong about that. I actually pressed more reps than I had last spring. Also, I haven't done horizontal seated rows in a long time so it was good to see that I could do them at 250 - 270 pounds. Very good.

Tues. Dec. 8, 2009

I focused on my legs, glutes and abs today.

weighted lunges: 2 reps x 20 feet w/ 40 lb dBs in each hand

1 MR

weighted lunges: 2 x 20 ""

1 MR

2 x 20 ""

1 MR

lunges: 2 x 20 ""

3 MR

weighted sit ups (max angle): 20 x 60 lb dB on my chest **

**This is a new PERSONAL RECORD for me.

1 MR

w.s.u.: 20 x 60 lb ""

dumbbell front arm raise and HOLDING: 5 reps holding for 10 secs w/ 15 lb dBs in each hand. It's been a while since I've done dbfar's and this is the first time holding the weights for an extended length of time.

I went to the gym with a couple of friends and spent about 45 minutes there although I didn't do much exercising this time. I did okay, though. I was just glad to be at the gym.


Fri. 12/11/2009

I focused on chest and legs this time.

decline bench barbell press: 10 x 135 lb

1 MR

leg press: 10 x 270 lb

20 secs rest

l.e.a.e.: 20 reps

1 MR

dbbp: 10 x 205 lb

1 MR

leg press: 10 x 360 lb

10 secs rest

l.e.a.e.: 20 reps

30 secs rest

horizontal close grip cable row: 10 x 250 lb **

** Someone else wanted to use to leg press so we had to share, the other user was doing reps at a much lower weight so I just waited for the station to free up.

1 MR

dbbp: 10 x 225 lb40 secs rest

40 secs rest

leg press: 10 x 450 lb

10 secs rest

l.e.a.e.: 20 reps

1 MR

dbbp: 4 x 225 lb

3 MR

leg press: 10 x 540 lb

10 secs rest

l.e.a.e.: 20 reps

10 MR

cable crossovers: 10 x 17.5 lb each side (this is the first time I've done this exercise)

I went to the gym with a couple of friends and all in all the workout was good. I wasn't there very long so I wasn't able to get in as many leg press sets as I would have liked, it was still good.

Sat. Dec. 12, 2009

I combined back exercise and cardio this time.

one arm dumbbell row: 10 x 100 lb (r)
10 x 100 lb (l)

2 MR

stationary bike: 25 s

1 MR

one arm dumbbell row: 10 x 100 lb (r)
10 x 100 lb (l)

30 secs rest

bike: 30 s

1 MR

one arm dumbbell row: 10 x 100 lb (r)
10 x 100 lb (l)

20 secs rest

bike: 30 s

1 MR

one arm dumbbell row: 10 x 100 lb (r)
10 x 100 lb (l)

30 secs rest

bike: 30 s

1 MR

one arm dumbbell row: 10 x 100 lb (r)
10 x 100 lb (l)

30 secs rest

bike: 30 s

1 MR

one arm dumbbell row: 10 x 100 lb (r)
10 x 100 lb (l)

20 secs rest

bike: 30 s

12 MR

one arm dumbbell row: 10 x 100 lb (r)
10 x 100 lb (l)

40 secs rest

bike: 30 s

I went to the gym with a couple of friends and spent about 1 h there. I did much better wrt to the one arm DBR's; recently I got back into this exercise and barely completed 2 reps at 100 pounds. I worried about strength loss and went down to about 70 pounds. Well, fortunately I was wrong about that; I was just tired because I had no problems lifting at the higher weight this time. I did take a 12 minute rest at one point of today's workout because I started to feel a little short of breath. I'm doing good, though, the gym is fairly warm and I'm wearing a sweatshirt right now which is helping to keep me warm which reduces the chances of a respiratory attack.

I had a good week all in all.

 

[Being_the_Don]

My Fitness Journal Mon. 12/15/2009 - Sat. 12/19/2009

This week I will not be posting up diet, just my exercises. I log my exercises at the gym, and put my daily food intake into fitday but I haven't been preparing a daily journal as I had up until a few months ago. Now it's a bit easier to just sit back on one day and just post up the exercises, this may shorten my time in front of the computer and make it easier for you guys to read the journal entries. I may return to full logs in the future, though, depending on whether or not I see a benefit to doing so.

Mon. 12/14/2009

During this workout I combined strength training and cardio exercises.

pull ups (s.w.): 12 x bw

40 secs rest

dfar and hold: 3 reps for 15 secs holding 15 lb in each hand (NOTE: all dfar will be while holding 15 lb dBs in each hand)

1 MR

bike: 30 s

40 sec rest

pull ups (s.w.): 12 x bw

25 secs rest

dfar: 15 secs, 10 secs, 12 secs

45 secs

bike: 30 secs

30 secs rest

pull ups (s.w.): 10 x bw

30 secs rest

dfar: 10 secs, 6 secs, 6 secs

20 secs rest

bike: 30 secs

pull ups (s.w.): 12 x bw

20 secs rest

dfar: 10 secs, 3 secs, 6 secs

30 secs rest

bike: 30 secs

I went to the gym with a couple of friends and spent about 40 minutes there. This was only a mediocre workout because I just wasn't putting in the effort.

Tues. 12/15/2009

I combined strength training and cardio exercises for this workout.

inclined bench barbell press (ibbp): 5 x 135 lb (shoulders were sore)

1 MR

bike: 30 secs

30 secs rest

sitting dumbbell bicep curl (sdbc): 7 x 45 lb (r), 7 x 45 lb (l)

15 secs rest

bike: 30 secs

leg extension ab exercise (l.e.a.e.): 20 reps

20 secs rest

sdbc: 6 x 45 lb (r), 6 x 45 lb (l)

5 secs rest

l.e.a.e.: 20 reps

15 secs rest

bike: 30 secs

30 secs rest

sdbc: 6 x 45 lb (r), 6 x 45 lb (l)

THREE secs rest

l.e.a.e.: 20 reps

10 secs rest

bike: 30 secs

15 secs rest

sdbc: 5 x 45 lb (r), 5 x 45 lb (l)

THREE secs rest

l.e.a.e.: 20 reps

10 secs rest

bike: 30 secs

20 secs rest

sdbc: 5 x 45 lb (r), 5 x 45 lb (l)

THREE secs rest

l.e.a.e.: 20 reps

10 secs rest

bike: 30 secs

30 secs rest

sdbc: 5 x 45 lb (r), 5 x 45 lb (l)

THREE secs rest

l.e.a.e.: 20 reps

10 secs rest

bike: 30 secs

10 secs rest

sdbc: 5 x 45 lb (r), 6 x 45 lb (l)

3 secs rest

l.e.a.e.: 20 reps

10 secs rest

bike: 30 secs

25 secs rest

sdbc: 5 x 45 lb (r), 5 x 45 lb (l)

3 secs rest

l.e.a.e.: 20 reps

10 secs rest

bike: 30 secs

10 MR

balancing on one leg while holding 45 lb dB: 20 secs (r), 20 secs (l)

I went to the gym this morning with a couple of friends and spent about 1 hour there. I enjoyed this workout a bit more, other than the soreness in my shoulders everything was good.

Thurs. 12/17/2009

I combined strength training and cardio exercises during this workout.

flat bench barbell press: 10 x 135 lb

15 secs rest

bike: 30 secs rest

20 secs rest

balancing on 1 leg while holding 60 lb dB (15 lb increase from Tuesday): 3 secs (r), 2 secs (l)

10 secs rest

fbbp: 4 x 205 lb

10 secs rest

bike: 30 secs

10 secs rest

1 leg balancing while holding 60 lb dB: 17 s (r), 3 s (l)

10 secs rest

fbbp: 3 x 225 lb

10 secs rest

bike: 30 secs

10 secs rest

balancing on 1 leg while holding 60 lb dB: 17 s (r), 2 s (l), 4 s (l)

10 secs rest

fbbp: 3 x 230 lb

10 secs rest

bike: 30 secs

1 MR, helping friend

balancing on 1 leg while holding 60 lb dB: 17 secs (r), 5 secs (l), 9 secs (l)

I went to the gym with a couple of friends and spent about 40 minutes there. I've been wanting to improve my balance so I've taken up the 1 leg balancing exercise again. When I got involved with it months ago I was holding a 20 lb dB over my head during the exercise. For the time being I won't be holding the weight over my head, balancing is enough. I had a good time and combined with the cardio I burned off unwanted fat, too.

Fri. 12/18/2009

For today's workout I combined strength training and cardio exercises.

balancing on 1 leg while holding 60 lb dB: 20 s (r), 2 s (l), 7 s (l), 3 s (l)

10 secs rest

bike: 15 secs (this wasn't the bike that I like, it wobbles so I didn't use it very long)

35 secs rest

weighted lunges (for the duration of this exercise I was holding 45 lb dB's in each hand): 2 x 20

10 secs rest

l.e.a.e.: 20 reps

5 secs rest

balancing on 1 leg while holding 60 lb dB: 20 s (r), 20 s (l)

10 secs rest

weighted lunges: 2 x 20

10 secs rest

bike: 30 secs

10 s rest

balancing on 1 leg while holding 60 lb dB: 20 s (r), 2 s (l), 20 s (l)

10 secs rest

bike: 30 secs

weighted lunges: 2 x 20

15 secs rest

bike: 30 secs

10 secs rest

balancing on 1 leg while holding 60 lb dB: 20 s (r), 4 s (l), 16 s (l)

10 secs rest

bike: 30 s

10 secs rest

weighted lunges: 2 x 20

10 secs rest

bike: 30 s

10 MR

inclined sit ups (steepest angle): 20 reps x 70 lb dB on my chest (This is a new PERSONAL RECORD!!!) :cheer:

25 secs rest

bike: 30 secs

balancing on 1 leg while holding 60 lb dB: 25 s (r), 15 s (l), 4 s (l)

20 secs rest

bike: 30 secs

1 MR

horizontal cable row (close grip): 10 x 190 lb

30 secs rest

bike: 30 s

balancing on 1 leg while holding 60 lb dB: 2 s (r), 34 s (r), 32 s (l)

10 secs rest

bike: 30 secs

15 secs rest

horizontal cable row (close grip): 10 x 250 lb

3 secs rest

bike: 30 secs

45 secs rest

balancing on 1 leg while holding 60 lb dB: 30 s (r), 25 s (l)

20 secs rest

bike: 30 s

20 secs rest

horizontal cable row (close grip): 10 x 250 lb

10 secs rest

bike: 30 secs

10 secs rest

balancing on 1 leg while holding 60 lb dB: 30 s (r), 25 s (l)

10 secs rest

bike: 30 s

15 secs rest

horizontal cable row (close grip): 8 x 250 lb

3 s rest

bike: 30 s

10 secs rest

Just for fun: chin ups: 10 x bw

This morning I went to the gym with a couple of friends and spent about 1 10 minutes there. I enjoyed the workout, I felt that I was making progress. My balance improved a great deal during the course of the workout. I also made a new isu PR which was great for me. I had so much energy that by the time it was time to leave I decided to get in some chin ups just to burn off some of it. I was very pleased with today's workout.

Sat. 12/19/2009

ibbp: 10 x 135 lb

20 s rest

bike: 30 s

25 s rest

sdbc: 1 x 50 lb (r) arm was too tired

10 secs rest

pull ups (s.w.): 13 x bw

20 s rest

bike: 30 s

10 s rest

ibbp: 10 x 155 lb

10 s rest

bike: 30 s

25 secs rest

pull ups (s.w.): 14 x bw

10 s rest

bike: 30 s

10 s rest

ibbp: 10 x 175 lb

10 s rest

bike: 30 s

10 s rest

pull ups (s.w.): 11 x bw

30 s rest

bike: 30 s

1 MR

ibbp: 2 x 195 lb

10 s rest

bike: 30 s

15 s rest

pull ups (s.w.): 11 x bw

15 s rest

bike: 30 s

10 s rest

ibbp: 2 x 195 lb

30 s rest

bike: 30 s

4 MR (helping friends)

pull ups (s.w.): 11 x bw

2 MR (helping friends)

bike: 30 s

15 s rest

ibbp: 3 x 195 lb

10 s rest

bike: 30 s

10 s rest

pull ups (s.w.): 10 x bw

10 s

bike: 30 s

10 s rest

ibbp: 2 x 200 lb

30 s rest (while sitting at ibbp bench)

ibbp: 3 x 200 lb

30 s rest

bike: 30 s

pull ups (s.w.): 8 x bw

10 s rest

bike: 30 s

10 s rest

ibbp: 3 x 200 lb

30 s rest

bike: 30 s

I went to the gym with a couple of my friends early this afternoon. I had a good workout, I pressed at 200 lb - last spring I had pressed 4 x 215 lb. This is very good and I'm glad for it. The other exercises were very good, too. I was happy with this workout.

 

[Being_the_Don]

My Fitness Journal Mon. 12/21/2009 - Thurs. 12/24/2009

Mon. 12/21/2009

flat bench barbell press: 10 x 135 lb

10 s

bike: 30 s

10 s

standing dumbbell OHP: 8 x 45 lb (each hand)

15 s

bike: 30 s

10 s

fbbp: 10 x 205

10 s

bike: 30 s

10 s

sdBOHP: 10 x 40 lb

10 s

bike: 29 s

10 s

fbbp: 4 x 225 lb

10 s

bike: 30 s

sdBOHP: 8 x 40 lb

35 s

bike: 30 s

10 s

fbbp: 3 x 230 lb

10 s rest

bike: 30 s

5 secs rest

sdBOHP: 7 x 40 lb

10 s

bike: 30 s

fbbp: 3 x 235 lb

bike: 30 s

10 s

sdBOHP: 10 x 40 lb

This afternoon I went to the gym with a couple of friends and spent about 1 h there. The workout was good, I feel glad about hitting the gym to exercise.

Tues. 12/22/2009

1 arm dB row: 2 x 100 (r) I was too sore from yesterday's workout to do this exercise.

1 MR

leg press: 10 x 270 lb

10 s rest

bike: 30 s

30 s

horizontal cable row (close grip): 10 x 190 lb

10 s

bike: 30 s

10 s

leg press: 10 x 360 lb

10 s

bike: 30 s

35 s

h.c.r. : 10 x 210 lb

10 s

bike: 30 s

10 s

leg press: 10 x 450 lb

10 s

bike: 30 s

10 s

h.c.r.: 10 x 230 lb

10 s

bike: 30 s

10 s

pull ups (all are wide grip): 14 x bw

10 s

bike: 30 s

h.c.r.: 10 x 250 lb

10 s

bike: 30 s

30 s

pull ups: 12 x bw

10 s

bike: 30 s

10 s

h.c.r.: 10 x 270 lb

10 s

bike: 30 s

10 s

h.c.r.: 1 x 290 lb

1 MR (w/o moving to another station)

h.c.r.: 10 x 230 lb

10 s

bike: 30 s

10 s

pull ups: 12 x bw

10 s rest

bike: 30 s

10 s

h.c.r.: 10 x 230 lb

10 s

bike: 30 s

pull us: 10 x bw

10 s

bike: 30 s

40 s rest

h.c.r.: 10 x 230 lb

This morning I went to the gym with a couple of friends and spent about 1 h 20 minutes there. The workout was good, my h.c.r. was progressing fine up to 290 lb. I decided on this exercise b/c I was feeling a bit sore and unable to properly perform the 1 arm dB rows. I'm glad that I have combined the cardio and strength training exercises again, I can feel its positive effects.

Wed. 12/23/2009

weighted lunges (carrying 40 lb dBs in each hand): 2 x 20 ft

1 MR

dfar: holding for 20s w/ 15 lb dB's in each hand

40 s rest

bike: 30 s

1 MR

weighted lunges: 2 x 20

10 s rest

bike: 30 s

10 s

dfar: holding for 20 s w/ 15 lb dB in each hand

1 MR

bike: 30 s

20 s rest

weighted lunges: 2 x 20

35 s

bike: 30 s

10 s

dfar: holding for 20 s w/ 15 lb dBs in each hand

10 s

bike: 30 s

10 s

weighted lunges: 2 x 20

10 s

bike: 30 s

10 s

dfar: holding 20 s w/ 15 lb dB in each hand

1 MR

bike: 30 s

10 s

weighted lunges: 2 x 20

10 s rest

bike: 42 s

10 s

dfar: holding 20 s w/ 15 lb dB's in each hand

10 s

bike: 40 s

10 s rest

sitting dB bicep curl: 8 x 45 lb (r), 7 x 45 lb (l)

15 s rest

bike: 40 s

10 s rest

dfar: holding for 20 s w/ 15 lb dB in each hand

2 MR

bike: 40 s

10 s rest

sdbc: 8 x 45 lb (r), 7 x 45 lb (l)

10 s

bike: 40 s

10 s rest

dfar: holding 20 s w/ 15 lb dB in each hand

10 s

bike: 40 s

15 s

sdbc: 6 x 45 lb (r), 8 x 45 lb (l)

10 s

bike: 40 s

10 s

dfar: holding 20 s w/ 15 lb dB's in each hand

10 s

bike: 40 s

10 s rest

sdbc: 6 x 45 lb (r), 6 x 45 lb (l)

10 s rest

bike: 40 s

10 s rest

dfar: holding 20 s w/ 15 lb dB in each hand

I went to the gym with a couple of friends this morning and spent about 1 h there. I had a good workout.


Thurs. 12/24/2009

chin ups (all are shoulder width): 12 x bw

3 MR

one arm dB row: 6 x 10 (r)

2 MR

inclined sit ups: 6 x 70 lb on chest

1 MR

bike: 20 s (this bike wobbles so I couldn't get good speed)

1 MR

chin ups: 11 x bw

15 s

bike: 20 s

25 s

dL: 10 x 225 lb

15 s

chin ups: 10 x bw

15 s

bike: 20 s

30 s

dL: 2 x 315 lb

1 MR

declined bench barbell press (holding for 5 count when lowering and 5 count when pressed up) : 10 x 135 lb

25 s rest

bike: 40 s (I got my favorite bike)

30 s

chin ups: 11 x bw

15 s

bike: 40 s

dbbp: 4 x 205 lb

1 MR

bike: 40 s

15 s rest

chin ups: 10 x bw

15 s

bike: 40 s

1 MR

dbbp: 4 x 205 lb

1 MR

bike: 40 s

chin ups: 12 x bw

15 s

bike: 40 s

20 s rest

standing dumbbell OHP: 10 x 40 lb

2 MR

chin ups: 10 x bw

This morning I went to the gym with a couple of friends and spent about 1 h 15 min there. I did something different for my bench press exercise: instead of my regular lower the bar then press it back up, I held the bar in the lowered position for a 5 count ("one one thousand, two one thousand...)" then pressed it back up and held for the same count. I found this had a greater effect on my chest because I had to work harder because I was holding the bar at a resting position. It goes without saying that the exercise became progressively more difficult the more weight that I added. Note that I do NOT rest the bar on my chest, I've never done this, instead I stop above my chest. Now that I'm holding at a resting position I can definitely see a difference between this and my regular exercise.

 

[Being_the_Don]

My Fitness Journal Sat. 12/26/2009

Sat. 12/26/2009

fbbp (holding for 5 count when lowered and 5 count when pressing upward): 7 x 135 lb

10 s

bike: 40 s

10 s

pull ups (all are wide grip): 10 x bw

10 s

bike: 40 s

20 s rest

fbbp: 6 x 205 lb

10 s

bike: 40 s

10 s

pull ups: 12 x bw

10 s

bike: 40 s

10 s

pull ups: 10 x bw

30 s

bike: 40 s

10 s rest

fbbp: 3 x 210 lb

30 s rest (w/o moving to another station)

fbbp: 1 x 210 lb

10 s

bike: 40 s

2 MR

pull ups: 13 x bw

2 MR

bike: 40 s

2 MR

fbbp: 2 x 210 lb (regular b/c I began to feel tired)

10 s

bike: 40 s

10 s

pull ups: 10 x bw

4 MR

balancing on 1 leg while holding 70 lb dB: 15 s (r), 2 s (l), 7 s (l)

2 MR

balancing on 1 leg while holding 70 lb dB: 2 s (r), 3 s (r), 15 s (r), 15 s (l)

2 MR

balancing on 1 leg while holding 70 lb dB: 21 s (r), 9 s (l), 9 s (l)

Late this afternoon I went to the gym with a couple of friends and spent about 1 h 25 minutes there. I had a good workout. I enjoy the balancing exercise very much. I hold the weight on the same side as the leg on which I'm standing, this is helping my equilibrium and conditioning. I like it.

 

[Being_the_Don]

My Fitness Journal Sun. Feb. 7, 2010

I got a full week of workouts, but I don't have time to log them so I'll just post up what I did today. A few of us hit the gym late this afternoon, I had been busy all day and really didn't think I'd make it to the gym this time. I hadn't eaten since morning which was just 3 oz pork & beans, 1 oz pork steak and 2 hot dogs, 2 tblsp relish, 2 ketchup packets, 2 mustard packets, 25 oz water and green tea.

flat bench barbell press: 10 x 135 pounds
chin ups (wide grip): 10 x bw
flat bench barbell press: 5 x 225 pounds
neutral grip pull ups: 10 x bw, 10 x bw, 10 x bw
flat bench barbell press: 3 x 245 pounds, 2 x 245 pounds

I was there about 35 minutes or so, I spent a little time helping to spot one of my friends. The workout was good overall. I've added lengthy stationary biking to my routine this past week I got in about 24 miles with moderate to high intensity pedaling, next week I'll be doing more. This is in part due to a challenge that was put up to me by someone at the gym wondering how long I'd last since I'm a strength trainer who only performs cardio during intervals of my strength training routine. I haven't noticed any loss in strength despite the fact I've been at this coming up on three weeks now. Also, this will help burn off some unwanted fat and prep me for warmer weather biking outdoors. I'm happy.

 

[Being_the_Don]

Sat. March 20, 2010 Dumbbell Snatch/Turkish Get Ups

Although I'm working out regularly I haven't updated my fitness journal in a while. This afternoon I added dumbbell snatch/ turkish get ups to my exercise regimen. Considering that I was just starting out with turkish get ups, they were easier than I thought they would be. I combined the two exercises and to make them even more interesting I added in leg raises for 10 -20 sec duration on most of the sets. It was like this:

dumbbell snatch/turkish get ups: 5 x 40 lb (r), 1 x 45 lb (r), 2 x 50 lb (r), 1 x 20 lb (l), 5 x 40 lb (l)

It was a little harder coming up from the floor holding the dumbbell in my left hand. My arm came down twice but the rest of the sets with the left arm were very good. To be honest, I wasn't feeling it as much in my abs which is the reason why I decided to raise my legs about 6 inches off the floor early in the sets. The dB snatch is easier using the right side of my body, I'll increase the weights a bit more next time while possibly increasing them on the left side by 5 pounds. And in case you were wondering I followed this model: http://www.youtube.com/watch?v=ObrnbxIQBSw

 

[Being_the_Don]

My Fitness Journal Mid April 2010 Short Summary

Fri. April 16, 2010



hack squat: 5 x 180 lb (first time I've done these in about one year)

*Note: Since there maybe some confusion about what I mean by hack squat, I post a link to a youtube video which features the type of machine I used.

http://www.youtube.com/watch?v=u17qT-254yM&feature=related

2 MR

leg press: 10 x 360 lb

2 MR

clean/military press: 1 x 135 lb hold 30 s

30 s rest for water

hack squat: 10 x 270 lb

10 s rest

leg press: 10 x 450 lb

20 s rest

clean/mp: 1 x 135 lb hold for 30 s

20 s for water

hack squat: 10 x 360 lb

10 s

leg press: 7 x 630 lb

15 s

clean/mp: 1 x 135 lb hold 30 s

3 MR, helping friends

hack squat: 2 x 450 lb


3 MR

leg pres: 3 x 720

10 s

clean/mp: 1 x 135 lb hold 30 s

3 MR helping friends

lunges: 2 x 20 ft

30 s

standing dumbbell tricep extension: 10 x 50 lb

1 MR

sdBte: 5 x 70 lb

10 s

lunges: 2 x 20 ft

20 s

sdBte: 5 x 70 lb

10 s

lunges: 2 x 20 ft

20 s

sdBte: 5 x 70

20 s

lunges: 2 x 20 ft

10 s

clean/mp: 1 x 135 lb hold 30 s

40 s

sdBte: 2 x 70 lb

1 MR

clean: 1 x 155 lb


Sun. April 18, 2010

romanian deadlift: 10 x 135 lb (warm up set)

2 MR

dL: 1 x 400 lb (not bad considering that I have not been deadlifting for about half a year)

2 MR

dL attempt x 2 at 400 lb one I lifted off the floor but not to lock out, the second I couldn't lift it from the floor

5 MR

dL: 4 x 275 lb

2 MR

dumbbell flat bench press (dBfbp): 10 x 40 lb

2 MR

side bends: 25 x 40 lb each hand

30 s

dL: 4 x 275 lb

30 s

chin ups (shoulder width): 11 x bw

2 MR

dL: 5 x 225 lb

1 MR

side bends: 25 x 40 lb in each hand

45 s rest

chin ups (shoulder width): 10 x bw

3 MR

dL: 5 x 275 lb


Fri. April 24, 2010

clean/military press: 1 x 135 lb hold 30 s

20 s

decline bench barbell press: 10 x 135 lb

10 s

pull ups (wide grip): 11 x bw

20 s

clean/mp: 1 x 140 lb hold for 30 s

25 sec

dbbp: 6 x 205 lb

10 s

pull ups: 10 x bw

40 s

clean/mp: 1 x 145 lb hold for 30 s

1 MR

dbbp: 6 x 205 lb

15 s

pull ups: 10 x bw

50 s rest

clean/mp: 1 x 145 lb hold for 30 s

1 MR

fbbp: 2 x 205 lb

20 s

pull ups: 10 x bw

1 MR

clean/mp: 1 x 150 lb hold for 30 s

45 s

dbbp: 4 x 205 lb

10 s

pull ups: 10 x bw

1 MR

clean: 1 x 155 lb

1 MR

clean: 1 x 155 lb

*****************

It felt good to know that I could still deadlift at 400 pounds. The reason why I had rotated them out was because I was tired of having stalled at 405 pounds. I did worry about a loss of strength if I didn't keep up with them, but I kept putting off re-incorporating this exercise back into my routine. I also was glad to get in those hack squats after taking so much time off them, too. And this time around I did them on the same day as my leg press exercises thus increasing the leg work which is a good thing. I'm happy.

 

[Being_the_Don]

Some terminology

I don't use conventional terms to describe my workouts. For example you will see "dbbp", this is short for decline bench barbell press. I also post reps performed and the weight used e.g. flat bench barbell press (fbbp): 2 (reps) x 265 pounds.

dB- dumbbell
dbfar- dumbbell front arm raise
fbbp- flat bench barbell press
ibbp- inclined bench barbell press
dbbp - declined bench barbell press
l.e.a.e. - leg extension ab exercise
dL- deadlift
dBOHP- dumbbell overhead press
dBstgu: dumbbell snatch turkish get ups
s.w. - shoulder width
n.g. - neutral grip
c.g. - close grip
dBte - dumbbell tricep extension e.g. 5 x 75 pounds
l.p. - leg press e.g. 2 x 720 pounds
clean/OHP or clean/MP - clean and barbell overhead press or clean and barbell military press
isu- inclined sit ups (and variation weighted isu e.g. 30 x 70 lb dB on chest)

You'll come across these throughout my journal. I post it because a number of you guys have said you can't understand my writing style so this is to make it clearer for you. Also note that all of my major bench presses are at least 215 pound; my dL is at 410 pounds although I did that once about 1.5 years ago; and my leg press has reached 720 pounds. I tend to do a minimum of four sets of any given exercise, more if I feel like it. Also, I never use straps, a belt or a back brace on any of my lifts (and a note about my deadlifts: they're romanian dLs straight off the floor).

 

[Being_the_Don]

NOTE This:

All of my chin ups, pull ups, and dips are in straight sets. In other words 14 x bw for chin ups means 14 repetitive chin ups WITHOUT stopping. This is how I have always done them. This is to clear it up for any readers who may erroneously think otherwise.

 

[Being_the_Don]

My Fitness Journal Mon. April 26, 2010 - Sat. May 1, 2010

Mon. 4/26/2010

clean/MP: 1 x 135 lb hold 30 s

30 s rest

fbbp: 10 x 135 lb

10 s

clean: 1 x 150 lb

3 MR

fbbp: 10 x 135 lb

40 s

clean: 1 x 150 lb

2 MR

1 arm chin up: 3 x bw (r), 2 x bw (l)

2 MR

clean: 1 x 150 lb

1 MR

chest dips: 25 x bw

30 s, water

chest dips: 15 x bw

40 s

chest dips: 12 x bw

This wasn't a very good workout, my shoulders were sore which prevented me from getting better than cleans today. I decided to take it easy on the flat bench for this reason. My dips were also far less than normal. But it's good to be able to exercise.

Tues. 4/27/2010

dbbp: 10 x 135 lb

40 s rest

chin ups (sw): 14 x bw

25 secs rest

dbbp: 4 x 225 lb

10 s

chin ups (sw): 10 x bw

2 MR rest, water

dbbp: 4 x 225 lb

10 s

chin ups (sw): 5 x bw

1 MR

dbbp: 4 x 225 lb

20 s rest

chin ups (sw): 10 x bw

2 MR

side bends: 25 x 40 lb dB in each hand

20 s

dbbp: 3 x 225 lb

5 s

stairs 2 times

5 secs rest

jogging 60 secs

20 s rest

side bends: 25 x 40 lb

1 MR

dbbp: 3 x 225 lb

40 s

chin ups (sw): 10 x bw

40 s

dbbp: 3 x 225 lb

30 s

chin ups (sw): 10 x bw

20 s

side bends: 25 x 40 lb

2 MR

tricep dips: 10 x bw

5 MR

bike: 15 min

I decided to mix a little cardio in with my strength training today. All in all it was a good workout. Granted the dbbp's at 225 lb is about 50 lb less than my max, but considering the fact that a lot of people who are much bigger i.e. bulky can't even bench 200 lbs, this was very VERY good. Also, the side bends were added in for some oblique work. I had been doing them with 100 lb dB in each hand, I may resume at that weight when I next do this exercise.

Thurs. 4/29/2010

Leg work and whole body conditioning!!

clean/MP: 1 x 135 lb

1 MR

hack squat: 10 x 180 lb

10 s rest

leg press: 10 x 360 lb (this was the warm up set)

20 s

clean/MP: 1 x 145 lb hold for 30 s

10 s rest

hack squat: 10 x 270 lb

10 s rest

leg press: 10 x 450 lb

2 MR, water

clean/MP: 1 x 150 lb hold overhead for 30 s

20 s, water

hack squat: 5 reps x 2 sets x 360 lb

10 s

leg press: 10 x 540 lb

30 s

1 x 150 lb hold for 30 s

40 s rest

hack squat: 2 x 450 lb

1 MR

lunges: 2 x 20 ft

1 MR

clean: 1 x 150 lb (couldn't press it high enough overhead for me to count it as a press)

1 MR

clean/MP: 1 x 150 lb hold for 30 s over head

Great workout! I'm going to continue the hack squat/leg press workouts on the same day from now on. It was good for me. I also want my clean/MP weights to go up more quickly so I'm doing them several times a week. About a year ago, I was lifting at 155 lb. I'm going to lift much much more than that. Actually, the fact that I'm holding the weight overhead for a 30 s count is to generate a full body strength and conditioning exercise. And all straight up from the floor. Doing the clean/MP on the same day as heavy leg work exercises makes them all the more intense. Is anyone else up to doing them?

Fri. 4/30/2010

dbbp: 10 x 135 lb

10 s

dB fly: 10 x 40 lb (warm up set)

10 s

pull ups (n.g.): 10 x bw

2 MR, water

dB fly: 10 x 60 lb

10 s

pull ups (n.g.): 10 x bw

40 s rest

dbbp: 5 x 225 lb

10 s

dB fly: 6 x 60 lb

10 s

pull ups (n.g.): 10 x bw

My shoulders were tired so my dB fly reps suffered a bit. Still, I had a good workout.

Sat. 5/1/2010

Ever since starting the snatch and turkish get ups, I've wanted to do them with barbells instead of dumbbells. Well, that day came today. :cheers:

barbell * snatch: 2 x 45 lb (r), 2 x 45 lb (l)

* shorter barbells

barbell snatch - tgu - lower ab exercise - windmill: 2 x 45 lb (r), 2 x 45 lb (l)

Note: while lying flat on my back I elevate my legs 6 in off the floor, I held this position 5 - 10 secs depending on the set. This is for conditioning and lower ab strengthening. This exercise was inspired by this youtube video http://www.youtube.com/watch?v=ObrnbxIQBSw

2 MR

barbell snatch - tgu - lae - windmill: 2 x 45 lb (r), 2 x 45 lb (l)

40 s rest

barbell snatch - tgu - lae - windmill: 2 x 45 lb (r), 2 x 45 lb (l)

30 s

barbell snatch - tgu - lae - windmill: 2 x 45 lb (r), 2 x 45 lb (l)

30 s

barbell snatch - tgu - lae - windmill: 2 x 45 lb (r), 1.5 x 45 lb (l) I had some trouble coming up from the lying on my back


10 MR rest

dB bicep curl: 10 x 40 lb (r), 10 x 40 lb (l)

This was a good workout. I increased the number of reps per set. Using barbells requires more concentration and coordination than using dumbbells for this exercise. As I become more skilled, I will naturally increasing the weights on this exercise, moving up to the OLYMPIC bar in good time.

 

[Being_the_Don]

My Fitness Journal Brief Mention Wed May 5, 2010

I went to the gym with a couple of friends this morning. I had breakfast before going there which was 1 oz tuna salad w/ egg, 1 medium iced doughnut (this is my carb day), and a cup of green tea.


I did several sets of clean/MP: 1 x 135 hold for 30 secs, 3 x 150 lb (hold for 30 seconds first two and 23 secs for the last set), 1 clean at 150 lb and a clean/partial MP .5 reps x 150 lb (couldn't quite complete the press overhead). I also did one clean

chin ups (sw): 17 x bw, 10 x bw, 15 x bw, 13 x bw

I did one set of fbdB presses 10 x 60 lb in each hand and 1 set of fbdB flys 10 reps x 60 pounds in each hand

Not a bad workout, although I did spend much of it helping out. The clean/MP is almost at body weight and of course is straight off the floor. And I will lift even more - while maintaining in the 150s class. :yes:

BTW, these are standing presses (not that one could do a clean while sitting anyway).

 

[ProDJ26]

get some vids

 

[Being_the_Don]

get some vids

I'll never post "vids" here. Privacy concerns, stalkers and all that? Never.

 

[Being_the_Don]

My Fitness Journal Thurs. 5/6/2010 - Sun. 5/9/2010

These weren't the only days I got to the gym, but I misplaced the notes so this is what I'm logging for the week.

Thurs. 5/6/2010

hack squat: 10 x 270 lb

10 s

leg press: 10 x 360 lb

2 MR, water fountain break

hack squat: 10 x 360 lb

10 s rest

leg press: 10 x 450 lb

2 MR

hack squat: 3 x 450 lb, 2 MR 4 x 450 lb

10 s rest

leg press: 10 x 540 lb

1 MR

lunges: 2 x 20 ft

2 MR

leg press: 2 x 630 lb, 5 MR leg press: 2 x 630 lb

10 s rest

lunges: 6 x 20 ft

farmer's walk: 2 x 20 ft w/ 100 lb in each hand

3 MR, water fountain break

farmer's walk: 2 x 20 ft w/ 100 lb in each hand

2 MR

farmer's walk: 1.5 reps w/ 100 lb in each hand, .5 reps w/ 100 lb in each hand (my grip gave out on left hand so I had to stop and then finish hence the last half rep)

I haven't done farmer's walk in a while. It was good doing them again.

Fri. 5/7/2010

dbbp: 10 x 135 lb

1 MR

clean/MP: 1 x 135 lb

10 s

dbbp: 5 x 225 lb

10 s

sdBte: 10 x 50 lb

10 s

chin ups (sw): 12 x bw

20 s

dbbp: 3 x 235 lb

10 s

chin ups (sw): 10 x bw

10 s

sdBte: 10 x 60 lb

5 MR

dbbp: 3 x 235 lb

10 s

chin ups: 10 x bw

30 s

sdBte: 10 x 65 lb

2 MR

dbbp: 1 x 235 lb

10 s

chin ups (sw): 10 x bw

10 s

sdBte: 5 x 70 lb

3 MR

chin ups (sw): 12 x bw

40 s rest, water fountain break

sdBte: 6 x 70 lb

1 MR

chin ups: 10 x bw

I only did one clean/MP today because I hadn't yet recovered from the 150 lb presses I had done the previous workout. The other exercises were very good. I pressed at 235 pounds this time which is below my max of 275 pounds. It doesn't matter, though, I got a lot of exercise in today and the main thing is I was moving. There are a lot of people who can't do that at all, so I'm happy with what I did.

Sun. 5/9/2010

dl: 10 x 135 pounds

2 MR, water fountain break

dL: 1 x 315 pounds, 30 s 1 x 315 pounds *
*Needed a good fit, trying a couple of different gloves

40 s

dL: 4 x 315 pounds

2 MR

dL: 6 x 315 pounds

2 MR

dl: 6 x 315 pounds *

* I felt like I could have gotten 10 reps. I shouldn't have stopped

2 MR, water fountain break

dL: 6 x 315 pounds

10 MR

dL: 1 x 315 pounds

5 MR:

dL: 3 x 315 pounds

2 MR

one arm chin ups: 2 x bw (r), 1 x bw (l)

10 MR

dL: 1 x 315 pounds

 

[Being_the_Don]

My Fitness Journal Mon. May 10, 2010 - Sun. May 16, 2010

Mon. 5/10/2010

1 arm dB row: 10 x 100 lb (r), 20 s 10 x 100 lb (l)

1 MR

1 arm dB row: 10 x 100 lb (r), 20 s 1ox 100 lb (l)

1 MR

clean/MP: 1 x 135 lb hold 30 s

4 MR, water

clean: 1 x 150 lb

The rest of the logs for this workout have been misplaced LOL! But I had a good time.

Tues. 5/11/2010

1 arm dB row: 10 x 100 lb (r), 30 s 10 x 100 lb (l)

2 MR

dbbp: 10 x 135 lb

1 MR

clean/MP: 1 x 135 lb hold overhead 30s

25 s

dbbp: 4 x 225 lb

50 s rest

clean/MP: 1 x 150 lb hold overhead 18 s

20 s

dbbp: 3 x 235 lb

40 s

clean: 2 x 155 lb

40 s, water

clean attempt: 1 x 155 lb

10 s

chest dips: 20 x bw

30 s

dbbp: 3 x 235 lb

10 s

chest dips: 15 x bw

30 s

clean/MP: 1 x 135 lb hold 30 s

10 s

dbbp: 2 x 235 lb

10 s

chest dips: 10 x bw

30 s

clean/MP: 1 x 135 lb

35 s, water

clean/MP: 1 x 135 lb, hold 18 s

20 s

sdBte: 5 x 70 lb

10 s

clean/MP: 1 x 135 lb, hold 8 s

10 s

sdBte: 6 x 70 lb

40 s

dbbp: 1 x 235 lb

20 s

chin ups (sw): 13 x bw

20 s

sdBte: 4 x 70 lb

10 s

chin ups (sw): 10 x bw

My shoulders were a bit sore so I reduced the weight and performed most of my clean/MP's at the lower weight. I mixed in chins, dips, and tricep extensions just to keep the workout interesting. I had a good workout.

Thurs. 5/13/2010

clean/MP: 1 x 135 lb

1 MR

hack squat: 10 x 180 lb

10 s

leg press: 10 x 270 lb

40 s

clean/MP: 1 x 135 lb

20 s

hack squat: 10 x 270 lb

10 s

leg press: 10 x 360 lb

50 s, water

clean/MP: 1 x 135 lb hold 30 s

10 s

hack squat: 10 x 360 lb

10 s

leg press: 10 x 450 lb

40 s, water

clean/MP: 1 x 135 lb hold 30 s

20 s

hack squat: 10 x 450 lb

10 s

leg press: 5 x 540 lb

5 MR

clean: 135 lb

2 MR

side bends: 25 x 40 lb dB in each hand

1 MR

clean/MP: 1 x 135 lb hold 30 s

10 s

side bends: 25 x 40 lb

The leg exercises really got me. After a while I decided to stop because I began feeling a bit light-headed. I haven't experienced that for a LOOONNNGG time. But still, I had a good time.

Sat. 5/15/2010

barbell stgu: 2 x 40 lb (r), 10s 2 attempts (l)

stationary bike: 15 min

punching bag: 12 min

My shoulders were sore and I just wasn't into doing the barbell snatch this time. I decided to do cardio and the bag. I will say that for anyone who works out using a heavy bag, the exercise gets really intense. It's a great way to burn calories and get in some upper body strength training.

Sun. 5/16/2010

dL: 10 x 135 lb

10 s

dL: 7 x 335 lb *

* This means that I can dead lift at LEAST 402 pounds

2 MR, water

dL: 5 x 335 lb

2 MR

dL: 4 x 335 lb

5 MR, water

dL: 5 x 335 lb

2 MR

dL: 1 x 335 lb

1 MR

chin ups (sw): 10 x bw

3 MR

chin ups (sw): 10 x bw

3 MR

chin ups (sw): 10 x bw

2 MR

chin ups (sw): 7 x bw

1 MR

chin ups (sw): 6 x bw

2 MR

side bends: 25 x 40 lb dB in each hand

1 MR

chin ups (sw): 10 x bw

I was very happy with my deadlifts today. I had only 4 hours sleep the night before, so I was kind of sleepy. I focused primarily on dead lifts because I must get my weights up. I had been performing them at 315 for a while. I increased that by 20 pounds today. I'm going to push past the 410 pound stall that I ran into so long ago. One of the problems I had back then was when I knew I could hit 385 pounds, I just did one or two reps during an entire gym session. Then I'd go a little higher. But now focusing on many reps per set at a lower weight, I am increasing my strength and CNS adjustment much better now. This is more efficient and I will do even better than before. All total for today it was 22 reps at 335 pounds (and I never use straps, or a belt, only gloves every now and then). As for the chin ups, they were okay but not the best. I was pretty tuckered out from all the dL's. This was a good workout. I'm happy.

 

[Being_the_Don]

Clean and Military Press

I may write a more detailed log at the close of the week, but I will say this for today. When I went to the gym this morning I did a clean and partial military press at 160 pounds. :cheer: I got the bar above my head but didn't get my arms fully extended so I'm not counting it as a full press. This was only the second time that I was able to get to the gym this week. I was doing hack squats and leg presses, too. All I had to eat before hitting the gym was 6 oz of turkey meat, 1 tblsp of mayonnaise, a cup of green tea, one 20 oz cup of water and a medium sized orange. I'll get the weight fully pressed overhead next time.

 

[CarlitosWay]

man **** all this **** just start taking some steroids start eating a few lbs of potatoes and a couple steaks a day, oatmeal and protein shakes, maybe a chicken salad here or there .....some green tea/fish oil, train 4-5 times a week...BOOM swole ass Being the Don up in here!!! j/k would never happen but I'll dream some more ....