Brian Westgate’s Journey

We put up the Christmas tree today (ridiculously early).  I also went off to the swimming pool with the family and I managed to get in 32 laps at the pool (my goal).  Tomorrow is my day off.

My biceps and back are very sore today.  When I woke up I thought my injury had come back in full force but it turns out my biceps were just really sore from yesterdays workout.  Awesome!  Those negatives worked great.

Back and bis today

Started off with a 10 minute run on the treadmill, 2.0 incline and 5.6 mph.

Pulldowns - 20@70, 15@80, 10@90 (20lbs heavier than last week)

Cable rows - 20@90, 15@100, 10@110 (20lbs heavier than last week)

Upright rows - 20@30, 15@35, 10@40 (5 lbs heavier than last week)

Barbell Curls - 20@40, 15@50, 10@60 (10lbs heavier than last week)

Triset - One arm row/Straight arm pressdown/Hammer curl (dumbells) - 40@12/45@12/20@12 for 3 sets

Cooldown - 10 minutes of stretching.

Good workout.  No pain in the arm so I am happy.

Well again I missed my cardio, grumble grumble.  My plan was to get my interval running in and some ab work and instead all I did was go for a walk.  DARN!  I will do better next time.

Well I wasn’t motivated to go into the gym today but when I did I was happy with the workout.  The low weights with perfect form were a lot easier today than last week as my muscles start getting used to the pounding.  I’ll have to watch that I don’t increase the weights to quickly.  It is all about injury prevention. 

I did a 10 minute warm up on the treadmill at 2.0 incline and 10.1 km per hour

onto squats - I did 20 with the bar then 20 @ 155lbs, 15@175lbs, and 10@195lbs.  all 20 lbs heavier than last week

Lunges - 20@145, 15@155, 10@175 10 lbs heavier on the 20 and 15 reps and 20lbs heavier on the 10 reps

Triset - Leg extensions/leg curls/bodyweight lunges - 10@145/10@140/101 for 3 sets - added a plate to each excercise and added one more lunge for each set.

Superset - leg press calf raises - 21’s doing 7 low 7 high and 7 full movement for 3 sets at 145lbs - the last set I had to rest pause to get the last 7 full movement.  Oh the burn!  These are great.

seated calf raises - 21’s doing 7 low 7 high and 7 full movement for 3 sets at 90lbs - my calves will be sore tomorrow

Cool down 10 minutes of stretching.  

Well my plan was to do 20 minutes of intervals on the treadmill but I didn’t get to it.  Trouble is with all this Christmas marketing I am falling into the "Christmas spirit" (eating and drinking) a bit to early.  Darn marketers

Anyway I did do a 30 minute walk to pick up my daughter from school (the walk back was closer to 50 minutes).  I walked very fast on the way there and the next day I found that my shins were very sore.  Anyway something is better than nothing.  Will have to do better though.

10 minute warm up - run the dog

Bench press - 20@45, 20@95, 15@105, 10@115 - painfully light

Inclined press - 20@55, 15@65, 10@75 - embarassingly this was hard…

Shoulder press - 20@55, 15@65, 10@75 - and this was even harder, oh man!

Skull crushers - 20@30, 15@40, 10@50

Triset - flyes/dumbell lateral raises/pushups - 20@10lbs/20@10lbs/20 for 3 sets

Cool down - 10 minutes of stretching

Arm was a little sore today after swimming and raking.  Will have to be careful from here on in.  i took some advil after my workout and also iced my arm.  I am hoping this injury is going to go away some time!!

Today is my day of rest.

Not much rest though.  My oldest daughter wanted to go skating so I took her to public skating for over an hour.  When we got home I ended up raking leaves for about 45 minutes, among other chores (like putting up Christmas lights).  Arm is a bit sore after back and bis, swimming and raking.

Tomorrow is chest, tris and shoulders.  looking forward to it, it is my favourite day.

Today was cardio day

I take my girls to swim lessons so at thesame time as this goes on my wife and I do laps.

I did 30 lengths of the pool.  Felt great.

Fogot to do abs today.

Time for legs.

I did a 10 minute warm up on the treadmill at 2.0 incline and 10 km per hour

onto squats - I did 20 with the bar then 20 @ 135lbs, 15@155lbs, and 10@175lbs.  perfect form but still managed to hurt my back.  it wasn’t to bad but this back injury I have from 6 years ago is sure a pain in the back side…

kep my injured arm at my side while doing squats so as not to inflame it.

Lunges - 20@135, 15@145, 10@155

Triset - Leg extensions/leg curls/bodyweight lunges - 10@130/10@130/10 for 3 sets

Superset - leg press calf raises/seated calf raises - wiehgt 175 and 105 for 15/10, 15/10, 10/10

Cool down 10 minutes of stretching.  Surprisingly my shoulders and tris are still sore from Monday.

Cardio today.  No pain in my arm today which is good news.  So far my injury isn’t bothering me.

My plans are 3 days of weights and 3 days of cardio until I know my injury is better

Cardio today was the bike for 20 minutes doing intervals based on resistance.  My base was a 3 resistance and my sprint was a 5 resistance.  I did one minute of each for 20 minutes total.

I finished off my workout with 10 minutes of stretching.