nwskier 
"Add strength and continue to reduce bodyfat."
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Archive for the 'Training' Category
Wednesday, November 21st, 2007
I’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:
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
workout journal:
http://forum.bodybuilding.com/showthread.php?t=5397233
Posted in Training
Monday, November 19th, 2007
Today 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? 
Posted in Training
Sunday, November 18th, 2007
pretty 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.
Posted in Training
Thursday, November 15th, 2007
Great 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!
Posted in Training
Thursday, November 15th, 2007
went 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.
Posted in Training
Monday, November 12th, 2007
posted a new journal and will update in the workout journal section:
http://forum.bodybuilding.com/showthread.php?t=5397233
Posted in Training
Sunday, October 28th, 2007
 Due to some time constraints this week, i’m having to combine days
Front Squats
1×10 135
1×8 165
1×8 175
1×8 185
1×6 195
1×10 135
Regular Squats
1×10 245
1×8 275
1×7 290
1×7 290
1×12 245
Hamstrings/Leg Curls
1×10 160
1×8 170
1×12 150
Lat pull downs (behind the neck)
1×10 200
1×7 210
1×10 195
Lat Pull Downs (front)
1×8 195
1×12 165
Lat Pull Downs (front, underhand grip)
1×8 210
1×5 210
Finished off with some quick ab work
Felt tired and a bit sluggish today – working on a new supplement stack so hopefully we’ll see some good intensity changes next week
Posted in Training
Friday, October 26th, 2007
I continue to sporadically update my workouts here (consolidating the last two nights here):
Flat BB bench 10×185, 10×225, 6×250, 5×265, 8×225
Incline DB 10×80, 10×80, 10×80 (was at 85’s but dropped down to work slow range of motion and focus on movement)
Decline DB 10×80 10×80 Decline BB 8×215, 7×215
Champagnes 8×45, 8×45
incline flyes 8×50, 8×55, 8×55, 8×50
finished up with a few sets on machine pec deck
Shoulders:
BB military 10×145, 8×155, 8×165
BB shoulder press 10×135, 7×145, 8×135
Arnold DB presses 8×50, 8×55, 7×55
Deadlift 205, 225, 245, 255, 135
Roman Chair w/35lbs 3 sets 10, then to drop set to failure w/o weight
Seated cable row 8×160, 8×170, 7×180, 12×150
Posted in Training
Wednesday, October 24th, 2007
I hate it when gets in the way. Was really stoked to get back to another leg day- but got held up at work for a couple extra hours. I could really tell- I tired quite a bit easier and ended up cutting the session short. drank plenty of water but was still getting a bit light headed from all the squat work.
Set #’s for last night
Front Squats 135, 165, 185, 195, 135
Regular Squats 225, 255, 275, 295, 225
Leg Curls 130, 150, 160, 170, 130
Leg Ext 210, 220, 230, 230
Posted in Training
Sunday, October 14th, 2007
 Another weekend, another chance to abuse my body!
Decided to hook up with some friends that were off to climb a different route on Mt. Baker (much longer than last week’s) so left town at 12am, got on the trail at 3am and finished up around 6pm. Unlike last week, this time I’m feeling it! Going to have to put off my leg day until mid-week, my calves and quads are still screaming. My back got a good workout too- hauling that damn pack for so long. All in all, hiked 8500 vertical feet and about 14 miles round trip. We skied about 6000 feet from the summit- which was way rad.
For some reason, I just can’t seem to take a day off! So of course after sleeping for mad hours today- I got up and decided to hit chest (it was about the only muscle group I didn’t exhaust yesterday). Considering the toll my body took from yesterday- I had a great session. Too tired to remember all the numbers - but here’s a snapshot.
flat bench sets 185,225,240,250,225
db incline fly sets alt with swiss ball pushups 45,50,55,55,50
db incline sets 80,80,80,65
pec dec single arm 130,130,130
Posted in Training
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