Fantastic workout
Wednesday, November 28th, 2007
Great f’n workout today. After a couple challenges while my delt/shoulder heal up, finally had a day where I felt unstoppable. Constant energy- kept focused. Details in my log.
Archive for November, 2007
Chest
Monday, November 26th, 2007Cardio yesterday and a few days off.
Skipped shoulders- Right anterior delt still feeling a bit sore so moved on to chest. Tired today so went light
Flat BB bench superset w/10 widegrip pullups after each set
1×15 155
1×12 205
2×5 245
1×5 225
Incline BB
1×12 135 wide grip
1×12 165 narrow grip
1×10 185 narrow grip
1×8 195 wide grip
1×12 135 narrow grip
Incline Flyes
1×10 35
1×10 40
1×10 45
Cable Crossovers
3×8 80
Chest Dips
2 sets to failure
Overall: 7/10
Felt tired, exhausted- not feeling it today, but lowered weight and tried to focus on form. Felt pretty good on the inclines, but didn’t want to push it. My anterior delt is just about healed so few more days taking it easy.
Triceps
Saturday, November 24th, 2007
Quick workout today
CGBP
warm-up 1×15 135
1×10 185
1×8 205
1×5 215
1×4 215
1×6 205
1×8 185
Skull Crushers
1×10 105
1×8 115
1×6 115
1×8 105
rope push down
1×8 130
1×8 130 + 1×10 80
1×8 130 + 1×8 80
Dips
2×10 bw (shoulder/delts sore so went light, trying to work on stretch)
Another couple hours of hiking up for tomorrow morning.
Mountain Cardio back in action
Thursday, November 22nd, 2007
Had a great day today up in the Cascades. not quite sure on the total mileage (12 miles round-trip) but was 4000 vertical feet plus of climbing. felt sluggish on the ascent- definitely 7/10 type of workout today- but the overall day was a 10. We got to ski quite of good powder on the descent. Great to have the sun out and feel the cold crisp mountain air. Felt great to get out of the gym too.
here’s a pic from today (larger view in my workout journal/log)
Happy Thanksgiving
Lower/Middle Back
Wednesday, November 21st, 2007I’m exhausted. Long day.
Was concerned when I arrived at the gym after fighting an hour of traffic that I’d be down today. Decided to take a 15min catnap in my car before heading inside. Turns out that was just what I needed. Felt better and better as I moved on with each set of Deads. Okay, I guess time for #’s:
Was concerned when I arrived at the gym after fighting an hour of traffic that I’d be down today. Decided to take a 15min catnap in my car before heading inside. Turns out that was just what I needed. Felt better and better as I moved on with each set of Deads. Okay, I guess time for #’s:
Deads
1×12 225
1×10 275
1×8 295
1×7 305
1×5 315
1×10 275
Biceps - EZ Bar
1×8 105
1×6 105
1×7 105
Biceps- EZ Bar narrow grip/on bench
2×8 85
1×6 85
Hyperextensions
1×12 bw + 35 (then dropped weight for 5 more reps bw only)
1×12 bw + 35 (drop weight & add 5 more reps bw only)
1×11 bw + 35 (add 3 reps bw only)
1×11 bw + 35 (add 3 reps bw only)
Seated Cable Rows
1×10 170
1×8 180
1×6 190*PR
1×10 140
Hammer Strength Preacher Curl 21’s
1×21 95
1×19 90 (missed last 2)
Straight-arm plate raises (not sure what these are called)
2×8 45
1×8 35
Reverse barbell curls/forearms
3×8 75
(did a superset with 5 additional standing ez-bar curls using 85- awesome pumps)
Workout: overall 9/10
Focus: 9/10
__________________
progress pics: http://forum.bodybuilding.com/showthread.php?t=5643721
progress pics: http://forum.bodybuilding.com/showthread.php?t=5643721
workout journal:
http://forum.bodybuilding.com/showthread.php?t=5397233
Celebrating 5 years cancer-free!
Monday, November 19th, 2007Today was great. Not only did I set a few PR’s tonight- but I also reached a major milestone for Testicular Cancer survivors at officially 5 years cancer-free (actually last treatment was early Oct 2002). Went to the gym afterwards and hit the legs hard. Excuse me now while I go open a good bottle of wine 
back to legs tonight and start off with a couple PR! (*)
Front Squats
1×15 135
1×7 205*PR (tied)
1×6 205
1×7 205*PR (tied)
1×4 215*PR
1×10 185
Regular Squats superset with ski tucks & tuck/jumps
2×7 275
1×7 295
1×12 225
Hamstrings/Leg Curls
1×10 160
1×7 180*PR
1×6 180
1×5 180 + 1×5 140
Box Jumps
4 x 25 each superset with ski tuck/jumps
BB Lunges
1×10 135
1×8 155
BB Side Lunges
1×8 90
1×8 90
Calf Raises (Icarian)
1×20 3 plates
3×12 4 plates
1×20 3 plates
Leg Press (wide stance/toes facing out)
1×10 5 plates
1×8 5 plates + 35lb
1×8 6 plates
*these were burning, good times!
overall: 9/10 - great workout overall. strength was up in just about all major lifts. The front squats were tough- I really made sure to go low and get a good squeeze on each rep. Probably the reason my legs felt like jello when I went back to reg squats. Couple more w/o with the front squat beat downs and then will try to start with reg squats to gauge gains.
Not bad for a guy 5 years removed from the Big C, eh? 
Chest/Lats
Sunday, November 18th, 2007pretty good workout, but may have aggravated my right trap so have to cut back on inclines and lats next time.
Incline DB superset with Bosu Ball pushups to failure
2×10 85
1×10 80
1×12 70
Flat BB superset with 35sec rope work and Bosu Ball pushups to failure
1×10 205
1×7 245
1×5 255
1×6 245
1×8 225
Champagnes superset with 35sec ropework
3×8 40
Flat DB Fly (traps/shoulder sore so went light) (superset with jump rope)
3×10 40
Cable (superset with jump rope)
3×10 80
Decline BB (superset with jump rope)
1×10 205
1×8 215
1×8 205
1×8 185
Rear Lat Pulldown
1×7 200
1×7 205
1×5 210
Pulldowns
1×6 205
2×5 215
1×6 200
T-Bar
3×5 3 plates
Chest Dips to failure (2 sets)
12 , 8
Overall: 8/10 - could have been a 9, but right shoulder aggravated so had to drop down a bit. might need to add additional rest day this week for recovery.
Thursday - Blastin’ back, bi’s and tri’s
Thursday, November 15th, 2007Great workout today, much more focused.
Deads
1×15 135
1×12 225
1×10 255
1×8 275
1×7 295
1×10 225
Biceps - w/35lb BB
1×12 85
1×8 95
1×5 105
1×10 85
Skull Crushers superset w/pushups to failure (EZ-Bar)
1×12 105
2×9 115
Decline Skull Crushers superset with pushups to failure, then 10 reps BB Curl (EZ Bar)
3×10 - slow and constricted (incredible pump- love these)
Hyperextensions
1×12 bw + 35 (then dropped weight for 5 more reps bw only)
1×7 bw + 35 (drop weight & add 5 more reps bw only)
1×5 bw + 35 (add 3 reps bw only)
1×8 bw + 25 (add 3 reps bw only)
Seated Cable Rows
1×8 170
1×7 180
1×6 180
1×10 130
Hammer Strength Preacher Curl 21’s
2×21 90
Cable Rope Tricep Extensions
2×10 75
2 of the next 3 days will be cardio!
Shoulders Wed 11/14
Thursday, November 15th, 2007went light today, traps and delts (especially anterior) feeling rather sore so took it easy
BB Shoulder Press (rear)
1×10 135
1×9 145
1×8 155
1×10 135
BB Shoulder Press (front)
3×8 135
Lateral Raises
3×8 100
Rear Delt
3×8 90
The front pressing felt great- really got a great pump slowing down the motion and a good burn.
Overall- 8/10
busy work day today, definitely felt like I had a lot on my mind so wasn’t as focused as usual with some work distractions. should be much better today- with a lighter schedule and less external factors.
new journal
Monday, November 12th, 2007posted a new journal and will update in the workout journal section:
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