timb’s BodyBlog

Lunch time
Treadmill 25 minutes
Arc Trainer 5 minutes
Incline situps 3 sets 10 reps

Evening
Wide Grip Pulldown 12/190 12/210 10/220 10/230
BB Row 12/155 10/185 10/205 10/225
Seated Cable Row 12/190 10/210 10/220
VBar Pulldown 10/160 10/170 12/150
One Arm DB Row 10/80 10/90 10/95
Stiff Leg Deadlift 8/135 8/135 8/135
Hammerstrength Hi Row 10/160 10/160
Calf Press 15/180 15/180 15/180
Seated Calf Raise 10/90 10/90

Good workouts.  Cardio went well.  Need to keep doing lunchtime cardio, but so hard to fit it in.  I’ve dropped five pounds so far this week, but have a lot to go…   Didn’t really feel like training in evening so cut sets/reps and increased weights…  Went pretty well.  Went really easy on deadlifts because low back has been killing me lately…

Leg Press 15/180 15/360 15/450 15/540 15/630 14/720
Hack Squats 15/160 15/210 15/250 14/300
Leg Extension 18/160 13/180 16/120+6/80
Lying Leg Curl 15/80 15/100 11/110 15/90
Seated Leg Curl 15/210 15/210

Not in mood to train in beginning.  Made self, and got a great pump.  Went up in weights so reps suffered some and were not as smooth as last leg workout.  Have got to start working calves and abs more often though.

2/22
Seated BB Press 15/95 12/135 12/165 12/185 15/155
Seated DB Press 12/65 10/75 9/80 12/70
Side Laterals 15/25 15/30 12/35+6/20
Upright Cable Row 12/130 12/140
One Arm Rear Delt Machine 15/70 12/90 12/100
Hammerstrength Shrug 15/90 15/180 12/270 12/320
Hammerstrength Seated Press 12/180 8/210
Treadmill 20 minutes

Good pump.  Fair strength.

2/23
Smith Machine CG BP 15/135 15/175 15/205 15/235 11/255 15/215
EZ Bar Lying Extension 20/75 20/95 20/115 18+4P/125 20+6P/100
Tricep Pressdown 20/110 20/130 20/140 20/120
Seated French Curl Machine 20/60 20/50 24/40
Treadmill 15 minutes

Great pump.  Good strength.

2/24
BB Curl 15/65 12/85 12/105 13/115 15/95
Scott Curl 15/70 10/90 8/100 13/80
Reverse Curl 12/65 12/65 12/65
Alt DB Curl 24/45 22/50 18/40
Alt Incline DB Curl 24/25 24/25
BB Wrist Curl 10/70 8/70 10/70
Reverse Wrist Curl 12/20 12/20 12/20
Treadmill 10 minutes

Good pump.  Fair strength.

Wide Grip Pulldown 15/180 12/200 12/210 12/220 15/190
BB Row 15/135 12/165 12/185 12/205 15/175
Long Cable Row 15/170 12/190 12/200 15/180
VBar Pulldown 12/150 12/160 15/140
One Arm DB Row 12/75 10/85 10/90
Stiff Leg Deadlift 8/135 8/155 8/175 8/145
Treadmill 15 minutes

Good pump, good strength, pretty good drive…  Missed lunch time cardio so did it after workout, it was rough…  Not pretty at all…

Lunchtime

Treadmill 15 minutes

Incline situps 3 sets 10 reps

Seated Calf Raise 12/90 12/90 12/90

Calf Press 15/180 15/180

Evening Workout 

Bench Press 15/135 12/185 8/225 6/255 6/280 6/300 5/320 12/265

Incline BB BP 12/175 8/205 8/225 8/245 12/215

DB Flyes 15/65 11/75 9/80 10/70

Hammerstrength Decline BP 12/180 12/200 11/220+5/180

Seated Flye Machine 15/140 12/150 15/130

Good workouts.  Good chest pump.  Reps didn’t feel smooth on presses though.  Strength not really down much, but felt like it…

Leg Press 15/180 15/270 15/360 15/450 15/540 19/630
Hack Squats 15/140 15/180 15/230 17/270
Leg Extension 19/10 14/160 15/120+7/80
Lying Leg Curl 15/70 15/90 15/100 15/80
Seated Leg Curl 12/225 15/210

Great pump.  Good strength.  Pretty good drive…

2/15
Seated BB Press 15/95 12/135 12/165 11+1F/185 14/155
Seated DB Press 12/65 10/75 9/80
Side Laterals 15/20 15/25 15/30+6/20
Upright Cable Row 12/120 12/130
One Arm Rear Delt Machine 15/60 12/80 12/90
Hammerstrength Shrug 15/90 15/180 12/250 12/250
Hammerstrength Seated Press 12/180 10/200
Treadmill 15 minutes
Recomb Bike 15 minutes

Good pump.  Good drive.  Good strength.
2/16
Smith Machine CG BP 15/135 15/165 15/195 15/215 14/235 10/255
Lying EZ Bar Extension 20/75 20/95 20/105 20+6P/115 22+6P/95
Tricep Pressdown 20/110 20/130 20/140 20/120
Seated French Curl Machine 17/55 18/45 21/40
Seated Dip Machine 20/210

Treadmill 15 minutes

Good pump/drive/strength.
2/17
BB Curl 15/65 12/85 12/95 12/105 15/85
Scott Curl 15/70 12/80 12/90 13/80
Reverse Curl 12/60 12/65 12/65
Alt DB Curl 24/40 22/45 26/35
Incline Alt DB Curl 30/20 30/20
BB Wrist Curl 8/70 8/70 8/70
Reverse Wrist Curl 12/20 12/20 12/20
Recomb Bike 10 minutes

Good pump/drive, strength still down a little in biceps…

Wide Grip Pulldown 15/170 12/190 12/200 12/210 15/180
BB Row 15/135 12/165 12/185 10/205 145\/175
Long Cable Row 15/160 12/180 12/190 15/170
VBar Pulldown 12/140 12/150 15/130
One Arm DB Row 12/70 10/80 10/85
Stiff Leg Deadlift 8/135 8/155 8/165 8/135

Good pump.  But struggled through it.  First full back workout in a while.  Fair strength. 

2/12
Short on time so just did some quick cardio and a quick back pump…
Treadmill 20 minutes
Hammerstrength Pulldown 15/90 12/140 10/160 10/180 10/180
Bodymaster Row Machine 12/130 12/140

2/13
Bench Press 15/135 12/185 8/225 6/255 6/275 6/295 6/310 11/265
Incline BB BP 12/175 8/205 8/225 8/240 12/210
DB Flyes 12/65 10/75 9/80 12/70
Hammerstrength Decline BP 12/180 10/200 10/210+6/180
Seated Flye Machine 15/130 12/140 15/120
Treadmill 25 minutes
Incline Situps 3 sets 10 reps