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October 14 Chest workout

October 14, 2006

Yesterday was a much needed rest day. I am NOT getting enough sleep!

Today I only had a 20 minute window to workout, so worked on chest

Flat Bench Press 1×12@115, 1×12@135, 1×8@150

Rotary Chest Press 1×12@50, 1×12@70, 1×9@90

Push Ups 2×12 and 1×15 (last set with knees on floor)

Not a great workout because it was rushed, but better than nothing.

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Oct. 12 Leg workout

October 12, 2006

I was off from work today (YAY!) so went to my REAL gym to workout.

This is what I did:

Leg Press 1×12@360, 1×12@450, 1×12@540

Squats 1×12@185, 2×12@225

Hack Squat 1×12@50, 1×12@70, 1×12@90

Stiff Leg Deadlift 1×12@55, 1×12@65, 1×12@75

Lying Leg Curl 1×12@50, 1×12@60, 1×12@70

Calf Raise 1×12@160, 1×12@180, 1×12@200

Treadmill - 20 minutes on hill interval program

True story: When doing my second set of squats this guy was walking behind me and I could see him giving me this “look” in the mirror. Being the low self esteem guy I am, I am thinking to myself “crap, I am doing something wrong” lol

As I rest before doing the third set, he comes over and asks if he can take some light plates hanging off the squat rack. I said “sure, go ahead” Then he adds “Damn, that is a lot of weight you’re doing” and I am in shock and reply “uh, yeah” lol I am SUCH a nerd - lol

After doing the second set for squats, I did not want to add more weight to it as it seemed heavy enough, but for some reason after talking to the guy, , the 225 lbs. for the squat did not see so heavy for my third set - lol

R.J.

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Cardio Day

October 11, 2006

Did 40 minutes on treadmill using glutteal interval program.

Machine said I burned 440 calories in 40 minutes.

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Blog Entry

October 10, 2006

Did shoulders and arms today.

Due to time constraints and limited resources at my school gym, this was best I could do.

Rotary Shoulder Press 1×12@20, 1×12@40, 1×12@60

Isolated Lateral Raise 1×12@5, 1×12@10, 1×12@15

Barbell Military Press 1×12@10, 1×12@30, 1×12@50

CLose Grip Bench Press 1×12@45, 1×12@55, 1×12@65

Preacher Curl 1×12@30, 1×12@40, 1×12@50

Skullcrusher 1×12@30, 2×12@40

Hammer Curl 1×12@10, 1×12@15, 1×12@25

10 min. on bike

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Oct. 9 workout

October 9, 2006

Oct. 9 workout

Changing up my workout routine. Doing two warm up sets, then one “heavy set”. Seems to be working so far.

Did today’s workout at the school gym, so harder to do chest/back day.

Bench Press 2×12@115, 1×12@145

Lat Pull Down 2×12@70, 2×12@100

Rotary Chest Press 2×12@50, 1×12@80

Seated Row 2×12x100, 1×12@125

Push Ups 2×12, 1×15

Bent Over Row 2×12@30, 1×12@35

10 minutes on bike

I have not done push ups for awhile and it was so weird to do them - lol I am definately stronger than before as this has been the easiest it felt to do them and I felt I could do them without “cheating”. Love doing the two warmup sets as I think it gives me confidence to do the one “heavy” set.

I feel stronger than I have in the past, especially upper body.

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Oct. 7 workout

October 9, 2006

Oct. 7 workout

Trying new routine today.

focusing on shoulders and arms and doing two warm up sets and last set with more weight

Reverse Pec Deck 2×12@75 1×12@105

Shoulder Press machine 2×12@50, 1×12@70

DB Shoulder Press 2×12@25, 1×12@35

DB Lateral Raise 2×12@15, 1×12@20

Rope Pull Down 2×12@40, 1×12@50

DB Hammer Curl 2×12@15, 1×12@25

Skullcrushers 2×12@35, 1×8@55

Preacher curl 2×12@50, 1×12@60

Tricep Press machine 1×12@70, 1×12@110, 1×12@150

DB Bicep Curl 2×12@25, 1×12@35

Not sure what happened, but I did this routine in record time :>) I really liked the two warm up sets, then going heavy with intensity for the last set.

30 minutes on elliptical on glutteal program. My legs were burning the last 5 minutes, but I was not going to stop.

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Oct. 6 workout

October 9, 2006

Oct. 6 workout

Today is not a good morning. I did not sleep much and was not at my best to try to workout today, but I gotta do it, right?

Just had time to do legs and back and chest today.

Squats 2×8x205 - Hurt my finger on the stupid prong on first set then my right knee acted up for second set. Not sure what I am doing wrong, but weight is more than what i usually use.

Lying Leg Curl 1×20@60 lbs., 1×17@60

Calf Press 1×20@200 1×25@200

Bench Press 1×17@135 1×12@135

lat Pulldown 2×20@70

Rotary Chest Press 2×20@70

Seated Row 2×20@110

10 minutes on bike

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Cardio Day

October 4, 2006

Cardio Day

Got to gym at 7 AM and did 30 minutes on treadmill doing glute interval program and then hopped on bike for 15 minutes on an interval incline program.

What I realized today was my cardio shape is HORRIBLE! lol

I was sweating WAY to early on the treadmill compared to my "running days"

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