Training and diet lately have been less-planned (I usually keep a running estimate of total calories in my head as the day goes along and that's it). Recently I try to squeeze in workouts between classes, so workouts are usually under an hour. Today was Chest, Back, and Calves and it went surprisingly well. Hammer Strength Decline Presses have been exceptionally good lately.

Chest

Hammer Strength Decline Presses: 6x4 plates+15 per side, 3x4 plates+25 per side, 8x4 plates per side

Smith Incline Presses: 5x2 plates per side, 3x2 plates+5 per side, 1x2 plates+10 per side, 10x1 plate+25 per side

Back

Reverse-Grip Pulldowns: 5, 4, 4 x 260

Smith Bent-Over Rows: 10x2 plates per side, 8x2 plates+10 per side, 5x2 plates+25 per side

Calves

Standing One-Leg Calf Raises: 9x100, 8x120, 7x140 

Today was a chest, back, calves workout. Recently, my workouts have been very low volume because I have been trying to lift between classes, which only allows about an hour of actual lifting at the most. Still, today's workout was surprisingly good. On Hammer Strength Decline Presses I was hoping for 7 reps with 4 plates per side, but ended up doing 10 reps (a new best)! On Back I am still in the process of readjusting to these machines (not all out), but strength is nearing its best on some exercises. Bodyweight was 206 at the gym midday.

Chest:

Hammer Strength Decline Presses: 10x4 plates per side, 6x4 plates+10 per side, 2x4 plates+25 per side

Smith Incline Presses: 5x1 plate+40 per side, 4x2 plates per side, 3x2 plates+5 per side, drop to 17x1 plate per side

Back:

Reverse-Grip Pulldowns: 5, 5, 5 x 240

Seated Cable Rows: 6, 6 x 260, drop to 6x180

Calves:

One-Leg Calf Raises on Leg Press Machine: 8, 8, 5 x 310 (different machine than usual) 

Today was a chest, back, and calves workout. Hammer Strength Decline Presses were better than expected. Smith Incline Presses were done on a different machine since I have been back to training at my school gym the past week, so it will take some adaption. On Back, returning to this pulldown machine went great - 220 felt lighter than when I last used this machine. I have been neglecting Calves recently, but am hoping to build up calf strength again.    

Chest:

Hammer Strength Decline Presses: 14x3 plates+25 per side, 8x3 plates+35 per side, 6x4 plates per side

Smith Incline Presses: 5, 5, 5 x 1 plate+35 per side

Smith Bench Presses: 4x2 plates per side

Back:

Reverse-Grip Pulldowns: 5, 5, 5 x 220

Seated Cable Rows: 6x200, 6x220, 6x240

Calves:

One-Leg Press Calf Raises: 7, 6, 6 x 230 

Today was a shoulders and arms workout. The weights were relatively heavy and strength was good on triceps and normal on shoulders and biceps. In terms of weights, Lying Dumbbell Extensions and Seated One-Arm Extensions were as good as ever.

Shoulders/Traps:

Smith Military Press: 4, 3 x 1 plate+35 per side

DB Laterals: 8, 8, 6 x 45

Reverse Pec-Deck Flys: 10x210, 8x250

Smith Reverse Shrugs: 6, 6, 6 x 3 plates+10 per side

Biceps:

Incline DB Curls: 5, 4, 4 x 65

One-Arm Preacher Curls: 4x45, 6x40, 6x40

Triceps:

Lying DB Extensions: 7, 5, 4 x 70

Seated One-Arm DB Extensions: 6, 6 x 50

Friday, August 24, 2012

Quads:

Machine Squats: 5, 5, 5 x 2 pl+25 per side

Machine Leg Press: 6x300, 6x350

One-Leg Extensions: 8, 8 x110

Hams:

Lying One-Leg Curls: 5, 5, 5 x 110

Straight-Leg Deadlifts: 5, 5 x 315

Abs:

Machine Crunches: 5, 5, 5 x 35

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Today was a Chest, Back, and Calves workout. I felt stronger on Chest today than any other time this past year. Bench Presses went surprisingly well; 5 reps with 245 was not as hard as expected, so hopefully I can continue to increase the weight. Smith Incline Presses went well also. On Back, I did a personal best on Smith Bent-Over Rows. Training over the past several weeks has been great, so hopefully it continues.  

Chest

Barbell Bench Presses: 5, 4, 4 x 245

Smith Incline Presses: 5, 4 x 2 plates+5 per side

Machine Chest Presses: 6, 5, 5 x 220

Back

Smith Bent-Over Rows: 6, 6, 5 x 2 plates+25 per side

Reverse-Grip Pulldowns: 5, 4 x 270

One-Arm Straight Cable Pushdowns: 7, 7, 7 x 80

Calves

One-Leg Calf Raises on Leg Press Machine: 9x260, 6x280, 5x280, drop to 6x180 

Today I trained shoulders and arms at the local gym. This is my last week of summer vacation before school, so I will be switching gyms next week. Overall, today's workout was good.

Shoulders/Traps:

Smith Military Presses: 6, 6 x 1 plate+40 per side

Dumbbell Laterals: 5, 5, 4 x 50

Reverse Pec-Deck Flys: 6, 6 x 130

Bent-Over Supported Dumbbell Shrugs: 10, 10, 10 x 80

Biceps:

Incline Dumbbell Curls: 3x70, 2x70, Drop to 5x50

One-Arm Preacher Curls: 4, 3, 3 x 45

Triceps:

Lying Dumbbell Extensions: 4, 2 x 75

Seated One-Arm Dumbbell Extensions: 6, 6, 6, 6 x 40

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Weighed 204 at the gym today... Daily calories are about 3500 on training days. 

Today's workout was a shorter one. Chest went great; strength was up and form felt good. The Back part of the workout had to be shorter and lighter since I was hungry by then and dislike lifting like that. By calves I was in a hurry to leave and quickly did several sets with moderate weight.  

Chest

Barbell Bench Press: 5, 4, 4 x 240

Smith Incline Press: 6, 6, 6 x 2 plates per side

Machine Chest Press: 6, 6, 6 x 210

Back

Wide-Grip Pulldowns: 5x255, 5x210

Smith Bent-Over Rows: 6, 6 x 2 plates+15 per side

Calves

Leg Press One-Leg Calf Raises: 10, 10, 10 x 200 

Today I trained shoulders and arms. Strength was good today, but not all sets were completely to failure.

Shoulders

Smith Military Press: 6, 6 x 1 plate+37.5 per side

Dumbbell Laterals: 7, 7, 7 x 45

Smith Reverse Shrugs: 6, 6, 6 x 3 plates+15 per side

Reverse Pec-Deck Flys: 9, 8 x 122.5

Biceps

Dumbbell Incline Curls: 5, 3, 3 x 65

Dumbbell One-Arm Preacher Curls: 7, 5, 5 x 40

Triceps

Lying Dumbbell Extensions: 5, 4, 4 x 70

Seated One-Arm Dumbbell Extensions: 5, 4 x 50

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My bodyweight at the gym was about 206 today. 

Today I trained quads, hamstrings, and abs. The workout went well. Lately I have switched to Smith Machine Squats from regular Squats for variation. The Leg Press machine I have been using is not a traditional Leg Press, but a cable machine version. Lately quads are finished off with One-Leg Extensions on an ordinary Leg Extension machine. For hamstrings, Straight-Leg Deadlifts and Lying One-Leg Curls have been the only two exercises in recent leg workouts. Overall, today's workout was more of a moderate-weight workout.

Quadriceps / Hamstrings / Abs:

Smith Machine Squats: 5, 5 x 2 plates+40 each side

Machine Leg Presses: 6, 6 x 400

One-Leg Extensions: 6, 6 x 11th plate (no weight numbers)

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Lying One-Leg Curls: 6, 6, 6, 6 x 140

Straight-Leg Deadlifts: 5, 5 x 355

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Machine Crunches: 12x10th plate, 12x12th plate, 12x13th plate, 12x14th plate

I haven't updated this much recently, but I'm hoping to get back to it. Workouts this summer have been more by feel and diet hasn't been as strict. Easing off was good for a while, but now I'm hoping to get more serious again. Today I trained shoulders and arms at the local gym I lift at over summers when I'm not away at school. This was not the heaviest workout, more like in the process of building up to heavier weights.

Shoulders and Traps / Biceps / Triceps:

Smith Military Press: 6, 6, 6 x 1 plate+30 each side

Dumbbell Laterals: 6, 6, 6 x 40

Smith Reverse Shrugs: 6, 6, 6 x 3 plates+5 per side

Reverse Pec-Deck Flys: 8, 8 x 115

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Incline Dumbbell Curls: 6, 6, 6 x 55

One-Arm Dumbbell Preacher Curls: 4x40, 6x35, 6x35

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Lying Dumbbell Extensions: 6, 6, 6 x 60

Seated One-Arm Overhead Dumbbell Extensions: 6, 6, 6 x 40

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My bodyweight is in the 202-204 range during the day at the gym (probably 5-6 pounds lighter in the mornings). For diet, I've been eating around 3400-3500 calories per day (not sure about the macronutrients). 

Chest / Back / Calves

Today, June 18, 2012

CHEST

Barbell Bench Presses: 9x225, 5x235, 3x245

Smith Decline Presses: 5, 4 x 2 plates+10 per side

Barbell Incline Presses: 5x205, 3x210

BACK

Close-Grip Pulldowns: 6, 6, 5 x 255

Smith Bent-Over Rows: 10x185, 10x205

Supported Dumbbell Rows (5-second holds): 5, 4 x 80

CALVES

Leg Press One-Leg Calf Raises: 10, 8, 6 x 260

Seated Calf Raises: 18, 12 x 2 plates per side 

Today's workout went well. Squats would have been heavier, but I wasn't allowed to squat in socks (as I've been doing) today at the gym.

Quads / Hamstrings / Abs:

Squats: 5, 5 x 275

Leg Presses: 8 x 6 plates per side, 8 x 6 plates+25 per side, 8 x 7 plates per side

One-Leg Extensions: 6, 6, 6 x 190

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Seated Leg Curls: 9, 7, 6 x 270

Glute-Ham Raises/Reverse Leg Curls: 5, 5, 5

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Crunches: 20, 20, 20

This week's workouts have been interesting. Due to being busy, workouts haven't been as consistent recently. On Tuesday I was just hoping not to have a weak leg workout, but ended up doing a lot better than expected - actually did offseason bests on almost every exercise (except Squats). Similar for today.    

Tuesday, April 24

Quads / Hamstrings / Abs / Calves:

Squats: 5, 4 x 305

Hammer Strength Split Squats: 4 x 4 plates per side, 4 x 4 plates+10 per side

One-Leg Extensions: 6 x 210, 8 x 170

Leg Presses: 6 x 7 plates+25 per side

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Seated Leg Curls (two-leg): 10, 8, 7 x 270 (trying to use smoother form on hamstrings)

Glute-Ham Raises/Reverse Leg Curls: 5, 5 (a few reps without cheating on each set)

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Crunches: 20, 20, 20

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Hack Squat One-Leg Calf Raises: 12 x 1 plate+25 per side, 10 x 1 plate+35 per side, 8 x 2 plates per side.

Seated Calf Raises: 6 x 3 plates+10 per side, 6 x 3 plates per side

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Today, Thursday, April 26

Shoulders / Traps / Biceps / Triceps:

DB Military Presses: 7, 5 x 85

DB Laterals: 8, 8 x 45

Lying Side DB Laterals: 10, 10 x 30

DB Shrugs: 8, 8, 8 x 120

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BB Curls: 6 x 165, 3 x 175

Incline DB Curls: 6, 5 x 60

DB Hammer Curls: 3 x 60

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Lying EZ Bar Extensions: 8 x 140, 5 x 150

One-Arm Extensions: 9, 6 x 45

DB One-Arm Crossface Extensions: 5 x 40 (with self-spot)

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I increased my calories to about 3700 on training days since my weight hasn't changed recently.

Today had to be a quick workout since I got to the gym late and was hungry by the time it started. HS Declines went great, but probably because they were the first exercise. Bodyweight has been in the mid-190s in the mornings (eating around 3500 calories on training days, and that will go up a little now). Cardio hasn't been very consistent - about 1 run per week. 

Chest / Back:

Hammer Strength Decline Presses: 11 x 3 plates+25 per side, 6x3 plates+35 per side.

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Hammer Strength Pulldowns: 4 x 3 plates per side, 5 x 2 plates+35 per side.

Supported T-Bar Rows: 6, 5 x 115