bodybuilding.com Store SuperSite BodySpace Forums
BodySpace  
Home BodyBlogs News Member Listing Help

yadmit

"To continue a healthy lifestyle and lower my bodyfat to (hopefully) 12%."

View yadmit's:

Contact yadmit:
Send Email
Send Private Message
Leave Comment for yadmit Leave Comment

yadmit's Stats for November 2007
Coming Soon...


Archive for November, 2007

Lower Body - 5×5

Friday, November 30th, 2007

Start: 7:35am
Finish: 8:20am

Warm Up: Three minutes on rower/yoga stuff (5)

SS:
DB Squat: 40lbs(2-20s)x5×5
Walking Lunge with Knee Lift: 20lbsx(2-10s)x5×5
—-
BSS: 30(2-15s)x5×5
Step Up (bench): 30(2-15s)x5×5

Swiss Ball Rolls: 15×3

Thoughts: Ugh. Weight this morning was 183.2. This was a good challenge. I’m trying to keep an eye on the form for the squats and the lunges. I’m trying to not let my knee extend too far.

t

No Comments.

Leave Comment

Upper Body - 5×5

Thursday, November 29th, 2007

Start: 7:41am
Finish: 8:41am

Warm Up: Three minutes rower/rotator cuff stuff/yoga things (5)

Rest: 30 seconds

SS:
DB Inc BP: 60(2-30s)x5×5
Cable Seated Rows: 100×5x5

DB Shoulder Press: 30(2-15s)x5×5
WG Lat PD: 80×5x5

BB CG BP: 65×5x5
High Pull: 65×5x5

Zottman Curls: 8lbx15×5
OH Tri Xtns: 30×15x5

Thoughts: Weighed 183.2 this morning. Added the curls and skulls. Overall, things seemed light today. But I am still leery about my back, so I’m trying to take it easy. Felt good today.

t

No Comments.

Leave Comment

The Next Step

Wednesday, November 28th, 2007

Not sure it’s necessarily the next logical step, but it’s the one I’m taking, anyway.

I’ve been weight training since my bodyfat was at about 29%. Not healthy. The whole ‘fitness thing’ just clicked for me one day and I joined a fitness challenge and have seen my bodyfat fluctuate and hover around the 13-15% area (depending upon which method you use). About a year and a half ago I became certified in Alberta to train and lead people in a healthier lifestyle.

The training of people has been more or less non-existent for various reasons, but I have taken the bull by the horns and have taken a position with a gym in my area. It’s a large facility (10,000 sqft) and is expanding.

One of the first things I saw was the squat rack. The four or five times I’ve been in learning some of the systems and so on, it’s been empty. Which means I may have some easy access to it once I’m back into the groove from my back a few weeks ago. :)

Monday evening I take that ‘next step.’

Now, to say I’m not a little scared and nervous would be a lie. As I was explaining to the owner today, I would essentially be responsible (to a certain degree) for someone’s health and well-being. That can be a little frightening.

There is also a certain amount of sensitivty one needs to have to present information to a client. One bad comment or misunderstood statement can devastate someone and may crush their hopes of becoming healthy.

The learning continues as it will each day and I look forward to the challenge.

Should be a fun and interesting ‘next step.’

t

No Comments.

Leave Comment

Starting Over - Thirteen

Friday, November 23rd, 2007

Start: 7:44am
Finish: 8:47am

Warm Up: Three minutes on the rower/rotator cuff stuff/yoga stuff (5)

Rests: 30 seconds-ish

Lat PD: 80×10x4
Step Up (Bench): 20lbsx(2-10s)x10×4
BSS w/OH Press: 20lbsx(2-10s)x10×4
BB Bench: 75×10x4
Zottman Curls: 8lbsx15×4

Thoughts: Did the bench press with a wider grip. I put my hands just to the outside of the line. Felt a nice stretch through the chest.

Those BSS’s are damn tough.

Did some quick stretching afterward as I wound up chatting a bit. Whoops.

t

No Comments.

Leave Comment

Starting Over - Twelve

Thursday, November 22nd, 2007

 

Start:  7:39am
Finish:  8:37am

Warm Up:  Five minutes on the treadmill/rotator cuff stuff/yoga stuff (5)

Rest:  30 seconds

Parallel Bar Dips:  7/7/7/7/3
DB Lunges:  30(2-15s)x10×4
BO BB Rows:  55×10x4
DB Squats:  30(2-15s)x10×4
Tricep Rope Pushdowns:  33lbsx10×4
OH Tricep Xtns:  30×10x4

Swiss Ball Rolls:  10×3

Thoughts:  Weight was 184.6 this morning.  Did some stretching afterwards.  Good sweat today.

t

No Comments.

Leave Comment

A Tester Workout

Monday, November 19th, 2007

Start: 8:00am
Finish: 9:00am

Warm Up: Five minutes on the eliptical/rotator cuff stuff and yoga thingies (5)

Rest: 30 seconds

Walking Lunges w/Side Bend: 40lbs(2-20s)x10×3
BSS w/OH Press: 20lbs (2-10s)x10×3
DB Rows: 20×10x3
T-Push Ups: 10/10lbsx10×2
Leg Raises: 10×3

Thoughts: Weighed 184.8 this morning.

This was tough. Good sweat on this one today.

I took this to a trainer/gym owner today in an effort to start working there. I put him through the paces and he seemed pleased with what this offered. Sounds as though I’m going to be working there part time in the not too distant future… just in time for the January I-Gotta-Get-A-Beach-Body- This-Week resolutions start.

t

No Comments.

Leave Comment

Starting Over - Eleven

Friday, November 16th, 2007

Start:  7:55am
Finish:  8:52am

Rest:  30 to 45 seconds

Parallel Bar Dips:  10/10/6/2 (dunno what happened here)
Prone DB Bench Rows:  40(2-20s)x10×4
Lunges:  30(2-15s)x10×4
DB Squats:  30(2-15s)x10×4
Tricep Rope Pushdowns:  27.5lbsx10×4
OH Tricep Xtns:  25×10x1/30×10x2
Kneeling Cable Crunches:  11lbsx10×3
Swiss Ball Rolls:  10×3

Thoughts:  Weighed 184.8 thos morning.  Gotta watch form on the Bench Rows.  I am really not a fan of these.  My right arm seems to want to point backwards.  I do these with a pronated grip and may try them with a neutral grip next time. 

Good sweat today.

t

No Comments.

Leave Comment

Starting Over - Ten

Wednesday, November 14th, 2007

 

Start:  7:41am
Finish:  8:45am

Rest Periods:  30 seconds, except for BSS and Zots, those were around 60 seconds or whenever I woke up from passing out.

Warm Up:  three minutes on the treadmill, rotator cuff stuff and yoga thingies (4 reps)

Lat PD:  80×10x4
Step Up (bench):  20lbs(2-10s)x10×4
BSS w/OH Press:  20lbs(2-10s)x10×4
BB Bench:  75×10x4
Zottman Curls:  8lbsx15×4

Thoughts:  Weight was at 183 this morning.  I followed this with stretching.  I’m beat. 

Now for the weirdness.  Have you ever looked at the word "THE" and know that you just spelled it correctly, but keep thinking it looks wrong or just plain stupid?  That’s how I felt with the Lat PDs.  I did the first two sets with a supinated grip, then switched to pronated.  I am convinced the sup grip helps work the biceps more than a pronated grip, but I am completely drawing a blank on this.  Anyone have an answer?

t

No Comments.

Leave Comment

Starting Over - Nine

Tuesday, November 13th, 2007

Start:  7:41am
Finish:  8:39am

Warm Up:  Three minutes on the treadmill/rotator cuff/yoga stuff (four reps)

Rest:  30 seconds, except for the dips.. that was closer to a minute

Parallel Bar Dips:  10/10/7/3
Prone DB Bench Rows:  40(2-20s)x10×4
Lunges:  24lbs (2-12s)x10×4
Squats @ Wall:  24lbs (2-12s)x10×4
Tricep Rope P-Downs:  27.5lbsx10×4
Standing OH Tricep Xtns:  25×10x4

Swiss Ball Crunches:  10/10lbsx10×2

Thoughts:  Weight was 181.8 this morning… I have a cold, not sure if that has something to do with the weight loss or not.  Stretched afterward.  I added the Xtns and contemplated 21s… the laughter in my head was almost out loud, so I decided not to.  Felt good today.

t

Starting Over - Eight

Friday, November 9th, 2007

Start: 7:48am
Finish: 8:53am

Warm Up: three minutes on the rower, rotator cuff stuff and four sets of the yoga thingies.

Rest Periods: 30 seconds - except for the BSS… those were closer to 60 seconds.

Lat PD: 80×10x4
Step Up (Bench): 20(2-10s)x10×4
BSS w/OH Press: 20(2-10s)x10×4
BB Bench: 75×10x10

Swiss Ball Rolls: 10×3

Thoughts: weight was 186 this morning. Followed the above with some stretching. The BSS things were awful tough today.

t

No Comments.

Leave Comment


Member Login

Sign in for more FREE features and tools!

Username or
Email Address:
Password:
Remember Me


New to Bodybuilding.com?
Sign Up Now It's FREE!



E-Bol