timb’s BodyBlog

Smith Machine CG Press 15/135 15/175 15/205 14/225 11/245 9/255+5/205
Lying EZ Bar Extension 20/75 20/95 20/115 16+4P/125 20+9P/100
Tricep Pressdown 20/110 20/130 20/140 24/120
Seated French Curl Machine 16/60 20/50 24/40
Incline Situps 3 sets 10 reps

Good pump.  Strength down a little on presses. 

Seated BB Press 15/95 12/125 12/155 10/185 13/165
Seated DB Press 12/70 7/80 8/80
Side Laterals 12/30 12/35 10/40+6/20
Upright Cable Row 12/140 12/150
One Arm Rear Delt Machine 15/70 15/90 12/100
Hammerstrength Shrug 15/180 15/270 12/360 12/360
Hammerstrength Seated Press 12/160 11/180
Treadmill 15 minutes

Real good pump.  Strength kinda down from last delt workout???  Rushed a little during workout due to having to leave and be somewhere….

Wide Grip Pulldown 12/190 8/210 8/220 10/230 12/200
BB Row 12/165 8/195 8/215 8/235 12/205
Long Cable Row 12/180 8/200 8/210 8/220
VBar Pulldown 8/160 8/170 12/150
One Arm DB Row 8/85 8/95 8/100
Stiff Leg Deadlift 8/135 8/165 8/185 8/185
Hammerstrength Hi Row 12/160
Treadmill 15 minutes

Great pump.  Good strength…  Cheated quite a bit on heavier sets though.

Got what I thought was a head cold.  Got sicker and sicker, missed work and training on Thursday and Friday.  Finally went to Dr. on Friday.  Very bad sinus infection.  Started on some antibiotics.  By Saturday felt well enough to go train…

1/26
Leg Press 15/180 15/270 15/360 15/450 15/540 21/630
Hack Squats 15/140 15/180 15/230 14/270
Leg Extension 17/160 13/180 12/140+5/100+5/80
Lying Leg Curl 15/80 15/100 12/110 15/90
Seated Leg Curl 15/225 15/225
Calf Press 12/270 12/270 10/270 15/180
Incline Situps 3 sets 10 reps

1/27
Bench Press 15/135 12/185 8/225 6/255 6/275 6/295 6/315 12/265
Incline BB BP 12/175 8/205 8/225 9/245 10/225
DB Flyes 12/65 8/75 10/80 12/70
Hammerstrength Decline BP 10/200 8/230 8/250+6/180
Seated Flye Machine 15/150 12/160 14/140
Treadmill 15 minutes
Incline Situps 3 sets 10 reps

Great workouts.  Great strength and drive, especially considering I’ve been and still am sick…  Strength seems to be going up again…  If I can just avoid any injuries.  Also have to increase some cardio and lose some weight.   Been worrying a lot about heart again lately….  Having had a heart attack before always makes you more concerned…

BB Curl 15/45 15/65 12/85 12/105 11/125 15/95
Scott Curl 15/70 11/90 9/100 13/80
Reverse Curl 12/70 12/70 12/70
Alt DB Curl 24/50 22/55 25/45
Alt Incline DB Curl 24/30 16/25
BB Wrist Curl 10/80 10/80 10/80
BB Reverse Wrist Curl 10/30 10/30 10/30

Smith Machine CG BP 15/135 15/175 15/205 15/225 14/245 14/215
Lying EZ Bar Extension 20/75 20/95 20/105 20+4P/115 20+8P/95
Tricep Pressdown 20/110 20/130 20/140 22/120
Seated French Curl Machine 16/60 19/50 23/40
Treadmill 10 minutes

1/18
Leg Press 15/180 15/270 15/360 15/450 15/540 17/630
Hack Squats 15/140 15/180 12/230 12/270
Leg Extension 16/160 12/180 18/140
Lying Leg Curl 15/80 15/100 9/110 16/90
Seated Leg Curl 15/225 17/210
Calf Press 12/270 12/270 12/270

1/19
Bench Press 15/135 12/185 8/225 6/255 6/275 6/295 5/315 12/265
Incline BB BP 15/165 12/195 12/215 9/235 12/205
DB Flyes 15/60 10/70 10/75 13/65
Hammerstrength Decline BP 12/180 10/200 10/220+4/180
Seated Flye Machine 14/140 12/150 15/130
Treadmill 15 minutes

1/20
Wide Grip Pulldown 12/180 8/200 8/210 8/220 12/190
BB Row 12/155 8/185 8/205 8/225 12/195
Long Cable Row 12/170 8/190 8/200 8/210
VBar Pulldown 8/150 8/160 12/140
One Arm DB Row 8/80 8/90 8/95
Stiff Leg Deadlifts 8/135 8/155 8/175
Treadmill 20 minutes
Hammerstrength Hi Row 12/140 12/140

1/21
Seated BB Press 15/95 12/125 12/155 11/185 13/165
Seated DB Press 12/65 10/75 9/75
Side Lateral 15/25 15/30 12/35+6/20
Upright Cable Row 10/130 12/140
One Arm Rear Delt Machine 15/70 12/90 12/100
Hammerstrength Shrug 15/180 15/270 15/360
Hammerstrength Seated Press 12/140 12/160
Treadmill 20 minutes
Seated Calf Raise 10/105 8/105 8/105 12/85

BB Curl 15/45 15/65 12/85 12/105 10/125 14/95
Scott Curl 15/70 12/90 9/100 13/80
Reverse Curl 12/65 12/65 12/65
Alt DB Curl 24/50 20/55 24/45
Alt Incline DB Curl 24/30 20/30
BB Wrist Curl 8/80 8/80 8/80
Reverse Wrist Curl 10/30 8/30 8/30
Treadmill 15 minutes

Smith Machine Close Grip BP 15/135 15/175 15/205 15/225 11/245 13/215
Lying EZ Bar Extension 20/65 2/085 20/95 20+10P/105 24+8P/80
Tricep Pressdown 20/100 20/120 20/130 21/110
Seated French Curl Machine 20/50 20/40 22/40
Treadmill 10 minutes

Great pump.  Strength down a little.  Missing too many workouts due to work…   Cardio endurance/strength really suffering.  I have got to lose some weight…  Worried about heart and other health.  Any suggestions?

1/11
Bench Press 15/135 12/185 8/228 6/255 6/275 6/295 5/305 14/245
Incline BB BP 15/165 12/185 12/205 11/225 15/195
DB Flyes 15/55 15/65 11/70 14/60
Hammerstrength Decline BP 12/160 12/190 10/210
Seated Flye Machine 15/130 12/140 15/120

1/12
Wide Grip Pulldown 15/160 12/180 12/190 12/200 15/170
BB Row 15/135 12/155 12/175 12/195 15/165
Long Cable Row 15/150 12/170 12/180 15/160
VBar Pulldown 12/120 12/130 15/110
One Arm DB Row 12/65 10/75 10/85
Stiff Leg Deadlifts 8/135 8/155 8/175 8/195
Hammerstrength Hi Row 15/110
Treadmill 15 minutes

1/13
Seated BB Press 15/195 12/125 12/145 12/165 10/185 13/155
Seated DB Press 10/65 7/75 15/55
Side Laterals 15/20 15/25 15/30+5/15
Upright Cable Row 10/120 12/130
One Arm Rear Delt Machine 15/60 12/80 12/90
Hammerstrength Shrug 15/180 15/270 12/360
Hammerstrength Seated Press 15/110 12/130
Treadmill 20 minutes