July Blog Archives
Here is my workout for Wednesday July 30, 2008.
Today's workout went great. I had alot of energy throughout the entire workout. I had a few changes in my routine today. I switched out the dumbbell preacher curls and added incline dumbbell curls. I also started doing one leg seated calve raises instead of two legs. My biceps and calves were good and pumped by the end. On top of this I did 35 minutes of cardio following the weights.
Here is my workout for Monday July 28, 2008. Yesterday was half squat day. Here is a video of me doing 390 lbs x 5 sets x 3 reps. Once I hit 405 lbs, which should be in about 6 weeks, I will start moving the pins down on my power rack. Each hole will move the range of motion down about 2 inches. I am at hole 12 and will hit parallel at about hole 6. I have never repped 405 lbs through a full range of motion before so I am pumped to started moving the pins down. Hopefully by the end of the year I will be to where I want to be.
Here is my workout for Friday July 25, 2008. I had a pretty good workout Friday. I managed to bump up my incline bench press by 2 lbs and still hit 14 reps. I barely missed the 15th. When I do rest pause type training, I only count the reps for the first 3 sets. I might do a 4th set to get all 15 reps but I don't count it in my log book. That is how it was with the inclines. I did 14 reps in 3 sets and did one more on the 4th set to make my 15. My chest was pretty sore the next couple of days. I also missed the last rep on my rack deads. I have been increasing it by 10 lbs every time I do them. I am going to reduce that to 5 lb increases the next time. And I am going to switch the order of the exercises around to see if it helps me with the rack deads. I have never done them right after doing pullups and I feel it is hurting my progress with the rack deads. I am going to start my workout with pullups, then inclines, then do the rack deads. Hopefully the break in between the back exercises will help.
Here is my workout for Wednesday July 23, 2008. Yesterday was only a few weight exercises followed by some moderate intensity cardio. Increased the weight in both the EZ curls and calve raises. Got to use my new 75 lb dumbbells for the raises. Calves are a little sore today.
Today was cardio day. I did some moderate cardio on my treadmill. My legs are pretty sore from yesterday's workout. Feels good though because I am clsong in on 275 lbs. This video is one that motivates me before my leg workouts. I would like to evetually get to where I can do 405 lbs for 23.
Here is my workout for Monday July 21, 2008. On my last dumbbell shoulder press workout I hit 3 sets of 3 reps with my 70 pounders. After that I decided it was time to get some 75 lb dumbbells. Today's workout I got to use the 75's. I only got 3 reps on the 1st set. After that I had to drop the weight down to get my 3 reps. A 5 lb jump was alot more than I thought it would be. It will take some time to get back to my 3 sets of 3 with the new weight. Other than that everything went as planned. I hit 21 reps with 267 lbs on my squat. It is going to be a challenge to hit my goal for the year of 275 lbs x 50 reps. I will hit the 275 lbs but 50 reps will be a feat in itself. I have never done a 50 rep set. But I am determined to get there by the end of 2008.
Here is my workout for Friday. I had a very good workout today. Everything was up. I have had a lower back pain for the last few months so my deadlift has suffered. I am slowly adding weight back to my set of 15. Today was 335 lbs x 15 reps. If I can keep this going, I should be up around my goal for the year which is 455 lbs x 15 reps. Just got to make sure I am being very strict and not pushing to hard to fast. Also, today I added some extreme stretching for my back after deads. I hung 115 lbs around my waist and strapped myself onto my power rack for 1 minute. I am going to try to work up to 2-3 minutes with that weight.
If you have taken a look at my bodybuilding supplements page, you see that at 3:00 p.m. I take something called sludge. What it is is 2 scoops protein powder, glutamine, organic peanut butter, and some frozen berries, all mixed together. It tastes amazing and is easy to prepair and carry around on the go. A great bodybuilding meal for the times you don't have any time. Here is a video that shows how to make it. It is done by the CEO of Scivation. This is where I got the idea. Try it! You won't be disappointed.
Here is my Wednesday's workout. Today was only a few weight exercises followed by 35 minutes of walking on the treadmill. Everything went as planned. Weights/reps increased on my lifts. I have been doing seated calve raises on my smith machine for the last few years. I have gotten to where I am using over 400 lbs for 20 reps. I think I am going to start doing them one leg at a time so I can reduce the weight. I use a pad on the bar to help with the pain on my leg where it sits. But lately it is getting to heavy and starting to cause a lot of discomfort. I think lightening the weight and working one leg at a time will be a good change.
Here is my workout for Monday July 14th. Another hot workout. Did manage to get 385 lbs on the half squat for 5 sets of 3. I am going to work up to 405 lbs and then start dropping the pins on my power rack. Hopefully by the end of the year I will be close to hitting parallel with the same weight I was half squatting. My other lifts went up as well. I am progressing nicely and am on track to hit most of my goals for the year.
Here is my workout for today. I moved my Friday's workout to today since I am going to be out of town. I am leaving Friday morning so there will be no workout. Today's workout was hot. It is still well over 100 degrees outside so my garage is probably close to that. Makes for a sweaty workout. I did manage to increase everything in weight/reps. My rack deads are getting back up there again. Did 455 lbs x 3 sets of 3. Off from my high but back on track. Plan on hitting my personal bests in a couple of months.
Here is today's workout.. Today was a light exercise day. Just a couple of weight exercises and cardio. Everything went up in weights/reps. It was a solid workout. It has been well over a 100 degrees out for the last couple of days and since my gym is located in my garage (with no air conditioning)it has been extremely hot. Not sure the temperature. I do have a fan but that is all. Talk about sweating!!
It has been awhile since I have posted here. Still been training and working toward yearly goals, just been busy. A couple of weeks ago I switch things up a little. I basically split what I was doing in 2 days into 3 days. Heavy days are Monday and Friday and Wednesdays are a lighter day with only a few exercises plus cardio. You can find my new routine here new routine here.
Questions? Comments? Suggestions?
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