nickortego’s BodyBlog

3/20/2007 Workout

Pair 1

Deadlift (wide grip, 4in. Step) 205×12x12

Barbell Overhead Press 95×12x12 (

Pair 2

Squat (ATG) 285×12, 295×12

Pull-ups(narrow, semi-supinated grip) (BW+30)x12×11

Pair 3

Barbell curl 75×12x12

Dumbell Lying tricep 30×12x12

Pushups BWx20

Horizontal Pullups BWx20

3/21/2007 Workout

20 min Elliptical HIIT

10 min. aerobic row (kayak) HIIT

Cuban Press (on 45-degree back ext. bench) 2×15 12lbs

Pushup Plus(feet elevated) BWx15×15

90/90 DB External Rotation 12lbs. 2×15 each arm

Wrist Roller 15 lbs 3 sets

Hanging Leg raises 2×12

3/23/2007 Workout

Pair 1

SL Deadlift 225×12, 235×12

DB Overhead Press 45×12x12

Pair 2

Front Squat (ATG) 205×12x12

Pull-ups (wide grip) (BW+10)x12×12

Pair 3

Hammer Strength Row (close grip) 180×12x12

Pushups BWx20×20 (pec feels better)

Super set

DB Curl 25×12x12×10

V-bar Pressdown 60×12x12×10

3/13/2007 Workout

Pair 1

Deadlift (wide grip, 4in. Step) 195×12x12

Bench Press 115×12x12 (light because of pulled right pec)

Pair 2

Squat (ATG) 275×12x12

Pull-ups (BW+25)x6, BWx12 (lighter, felt pec pull)

Pair 3

Barbell curl 65×12x12

V-bar press down 60×12x12

Superset

Side raise 20×12x12

Dumbell Overhead press 30×12x12

Standing calf machine 360×12x12×12

3/14/2007 Workout

20 min elliptical HIIT

1 mile treadmill run 6:45

Cuban Press (on 45-degree back ext. bench) 2×15 12lbs

Pushup Plus(feet elevated) BWx15×15

Pulley External Rotation 10lbs. 2×12 each arm

Pulley Internal Rotation 10lbs. 2×15 each arm

90/90 DB External Rotation 10lbs. 2×15 each arm

Wrist Roller 15 lbs 3 sets

Hanging Leg raises 2×12

3/16/2007 Workout

Pair 1

SL Deadlift 205×12x12

Dips BWx6 Pushups BWx12×12 (light because of pulled right pec)

Pair 2

Front Squat (ATG) 185×12x12

Pull-ups BWx12x 10 (lighter, felt pec pull)

Pair 3

Low Pulley Row 140×12x12

V-bar press down 60×12x12

Pair 4

Rope press down 50×12x12×12

Rope curl 42.5×12x12×12

Pulley side raise 10×12x12 each arm

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3/17/2007 Workout

10 50yd. Hill sprints<strong />

3/06/2007 Workout

5 min elliptical

Squats (pvc overhead) BWx20×20

Pair 1 (alternating exercises)

Squat (ATG) 335×3x3×3x3×3x3×3x3 (8×3)

Pull-ups (close semi-supinated grip) (BW+60)x3×3x3×3x3×3x3×3 (8×3)

Pair 2(alternating exercises)

Deadlift (snatch grip, standing on 4in. Step) 255×3x3×3x3×3x3×3x3 (8×3)

Bench 225×3x3×3x3×2, 205×3x3×3

3/07/2007 Workout

20 min elliptical HIIT

10 min Aerobic Row (kayak) HIIT

Cuban Press (on 45-degree back ext. bench) 2×15 12lbs

Pushup Plus(feet elevated) BWx15×15

Pulley External Rotation 10lbs. 2×12 each arm

Pulley Internal Rotation 10lbs. 2×15 each arm

90/90 Pulley External Rotation 5lbs. 2×15 each arm

COC gripper No.1 10 sets of 3 reps each hand

Hanging Leg raises 2×12

3/09/2007 Workout

Warm-up: Elliptical 5min

Squat (pvc overhead) BWx20×20

Pair 1

Front Squat (ATG) 235×3x3×3x3×3x3×3x3 (8×3)

Wide Pull-ups (BW+45)x3×3x3×3x3×3x3×3 (8×3)

Pair 2

SL deadlift 275×3x3×3x3×3x3×3x3 (8×3)

Dips (BW+80)x3×3x3×3x3×3x1 (felt a sharp twinge in right pec, decided to stop there, I think I strained the right pec)

3/10/2007

5k (3.1 mile run) 24:04

3/02/2007 Workout
Warm-up: Elliptical 5min
Squat (pvc overhead) BWx20×20
Pair 1
Front Squat (ATG) 225xx5×5x5×5x5
Wide Pull-ups (BW+35)x5×5x5×5x5

Pair 2
SL deadlift 255×5x5×5x5×5
Dips (BW+65)x5×5x5×5x5

Pair 3
Low Pulley Row 190×5x5×5x5×5
Close Grip Bench 185×4, 175×4x4×5x3, I increased the weight too much.

Superset
Seated Calf Machine 2×15 90lbs.
One leg calf raise (BW+30)x15×15 each leg
Cable side raise 15×10x9 each side

Superset
Rope Pressdown 50×12x10×12
Rope Curl 42.5×12x12×15

3/03/2007 Workout
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Treadmill Running 1 mile 7:00
Cuban Press (on 45-degree back ext. bench) 2×15 12lbs
Pushup Plus(feet elevated) BWx15×15
Pulley External Rotation 10lbs. 2×12 each arm
Pulley Internal Rotation 10lbs. 2×15 each arm
90/90 Pulley External Rotation 5lbs. 2×15 each arm
COC gripper No.1 10 sets of 3 reps each hand

3/04/2007 Workout
10 stadium sprints
4 100meter sprints

2/28/2007 Workout
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Treadmill Running 1mile 7:25
Hanging Leg Raises 2×10
Cuban Press (on 45-degree back ext. bench) 2×15 12lbs
Pushup Plus(feet elevated) BWx15×15
DB 90/90 Pulley External Rotation 10lbs. 2×15 each arm

2/27/2007 Workout
5 min elliptical
Squats (pvc overhead) BWx20×20
Pair 1 (alternating exercises)
Squat (ATG) 315×5x5×5x5×5
Pull-ups (close semi-supinated grip) (BW+45)x5×5x5×5x5

Pair 2(alternating exercises)
Deadlift (snatch grip, standing on 4in. Step) 225×5x5×5x5×5
Bench 205×5x5×5x5×5

Pair 3 (alternating exercises)
Barbell Curl 95×5x5×5x5×5
DB Lying Tricep Ext. 40×5x5×5x4×4

Standing calf machine 360×12x12×10
Superset
DB side raises 15×12, 20×12x12
DB Overhead press 25×12, 30×10x10

2/23/2007 Workout
Warm-up: Elliptical 10min
Squat (pvc overhead) BWx20×20
Pair 1
Front Squat (ATG) 205×8x8×8
Wide Pull-ups (BW+25)x8×8x8

Pair 2
SL deadlift 225×8x8×8
Dips (BW+50)x8×8x8

Pair 3
Low Pulley Row 170×8x8×8
Close Grip Bench 155×8x8×8

Superset
Seated Calf Machine 3×12 90lbs.
One leg calf raise (BW+30)x12×12x12 each leg
Cable side raise 2×12 each side 10lbs

Superset
Rope Pressdown 50×12x12
DB Curl 25×12x12

2/24/2007 Workout
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Treadmill Running 1mile 7:25
Hanging Leg Raises 2×10
Cuban Press (on 45-degree back ext. bench) 2×15 12lbs
Pushup Plus(feet elevated) BWx15×15
Pulley External Rotation 10lbs. 2×12 each arm
Pulley Internal Rotation 10lbs. 2×15 each arm
90/90 Pulley External Rotation 5lbs. 2×15 each arm
COC gripper No.1 6 sets of 5 reps each hand

2/21/2007 Workout
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Incline Leg Lifts 2×12
Hanging Leg Raises 1×10
Cuban Press (on 45-degree back ext. bench) 2×15 12lbs
Pushup Plus(feet elevated) BWx15×15
Pulley External Rotation 10lbs. 2×12 each arm
Pulley Internal Rotation 10lbs. 2×15 each arm
90/90 Pulley External Rotation 5lbs. 2×15 each arm
COC gripper No.1 6 sets of 5 reps each hand

2/19/2007 Workout
Pair 1 (alternating exercises)
Squat (ATG) 295×8x8×8
Pull-ups (close semi-supinated grip) (BW+35)x8×8x8

Pair 2(alternating exercises)
Deadlift (snatch grip, standing on 4in. Step) 205×8x8×8
Bench 185×8x8×8

Pair 3 (alternating exercises)
Barbell Curl 85×8x8×8
DB Lying Tricep Ext. 35×8x8×8

Superset
Standing calf machine 2×12  300lbs.
DB side raises 3×12 15lbs.
DB Overhead press 3×12 25lbs.

Comments: I felt strong. Lower reps, higher weight. A good change of pace. Looking forward to 5 sets of 5 next week.

2/17/2007 Workout
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Treadmill Running 1mile 6:51
Incline Leg Lifts 2×12
Hanging Leg Raises 1×10
Cuban Press (on 45-degree back ext. bench) 2×15 12lbs
Pushup Plus(feet elevated) BWx15×15
Pulley External Rotation 10lbs. 2×12 each arm
Pulley Internal Rotation 10lbs. 2×15 each arm
90/90 Pulley External Rotation 5lbs. 2×15 each arm
COC gripper No.1 6 sets of 5 reps each hand