Bench Press
W) 10 x 95 lbs.
1) 10 x 135 lbs.
2) 7 x 135 lbs. (stay)
*Took a step back here... felt a little tired to start out the workout, fortunately that did not last.
Dips (for chest)
1) 16
2) 11 (3 neg.)
Pulls Ups
1) 5.5
2) 4.5 (3 neg.)
*Didn't hang quite as low as I would have liked, but still very good reps.
One Arm Rows
1) 10 x 40 lbs.
Pretty solid workout, hopefully next time I'll get a little better start with the bench though!
Thursday, December 27, 2007
Thursday, December 20, 2007
Work Out 14 (Shoulders, Biceps, and Triceps)
Free Weight Shoulder Press
W) 10 x 25 lbs.
1) 11 x 40 lbs.
2) 6 x 40 lbs. (stay)
Dips
1) 19
2) 15 (3 neg.)
Push Downs (Rope)
1) 10 x 60 lbs. (Weight is good)
Straight Bar Curls
1) 9 x 70 lbs.
2) 8 x 70 lbs.
W) 10 x 25 lbs.
1) 11 x 40 lbs.
2) 6 x 40 lbs. (stay)
Dips
1) 19
2) 15 (3 neg.)
Push Downs (Rope)
1) 10 x 60 lbs. (Weight is good)
Straight Bar Curls
1) 9 x 70 lbs.
2) 8 x 70 lbs.
Tuesday, December 18, 2007
Work Out 13 (Chest and Back)
Bench Press
W) 8 x 95 lbs.
1) 10 x 135 lbs.
2) 8 x 135 lbs. (stay)
Dips (for chest)
1) 14
2) 10 (4 neg.)
Pulls Ups
1) 4
2) 3 (3 neg.)
*Did Pull Ups at Y-Zone on a machine that was much higher than the one I'm used to.
One Arm Rows
1) 10 x 40 lbs.
W) 8 x 95 lbs.
1) 10 x 135 lbs.
2) 8 x 135 lbs. (stay)
Dips (for chest)
1) 14
2) 10 (4 neg.)
Pulls Ups
1) 4
2) 3 (3 neg.)
*Did Pull Ups at Y-Zone on a machine that was much higher than the one I'm used to.
One Arm Rows
1) 10 x 40 lbs.
Thursday, December 13, 2007
Work Out 12 (Shoulders, Biceps, and Triceps)
Finally done with finals, so finally a work out!
Free Weight Shoulder Press
W) 8 x 25 lbs.
1) 10 x 40 lbs.
2) 7 x 40 lbs. (stay)
Dips
1) 18
2) 15 (3 neg.)
Push Downs (Bar)
1) 4 x 50 lbs. (Weight is good, just did one set because I felt over worked my last work out)
Straight Bar Curls
1) 8 x 70 lbs.
2) 7 x 70 lbs.
Made gains for the most part regardless of not having lifted for a while due to finals. I finished up the workout with a couple sets of sit ups.
Free Weight Shoulder Press
W) 8 x 25 lbs.
1) 10 x 40 lbs.
2) 7 x 40 lbs. (stay)
Dips
1) 18
2) 15 (3 neg.)
Push Downs (Bar)
1) 4 x 50 lbs. (Weight is good, just did one set because I felt over worked my last work out)
Straight Bar Curls
1) 8 x 70 lbs.
2) 7 x 70 lbs.
Made gains for the most part regardless of not having lifted for a while due to finals. I finished up the workout with a couple sets of sit ups.
Thursday, December 6, 2007
Work Out 11 (Chest and Back)
Bench Press
W) 8 x 95 lbs.
1) 10 x 135 lbs.
2) 7 x 135 lbs. (stay)
Dips (for chest)
1) 11
2) 9 (4 neg.)
Pulls Ups
1) 4.5
2) 2.5 (3 neg.)
*Used better form as I let myself hang as opposed to stopping a little short, which obviously made the exercise much harder. So pleased with this result.
One Arm Rows
1) 10 x 37.5 lbs.
*Think I am going to try to do straight arm pull downs, but we'll see. I only did one exercise of this tonight as my second set always is more less worthless.
Medicine Ball
Ball Passes:
1) 50
2) 50
Ball Situps:
1) 35
2) 20
W) 8 x 95 lbs.
1) 10 x 135 lbs.
2) 7 x 135 lbs. (stay)
Dips (for chest)
1) 11
2) 9 (4 neg.)
Pulls Ups
1) 4.5
2) 2.5 (3 neg.)
*Used better form as I let myself hang as opposed to stopping a little short, which obviously made the exercise much harder. So pleased with this result.
One Arm Rows
1) 10 x 37.5 lbs.
*Think I am going to try to do straight arm pull downs, but we'll see. I only did one exercise of this tonight as my second set always is more less worthless.
Medicine Ball
Ball Passes:
1) 50
2) 50
Ball Situps:
1) 35
2) 20
Thursday, November 29, 2007
Work Out 10 (Shoulders, Biceps, and Triceps)
10th work out! Hoping I can make it a consistent 20, and I unrealistically hope to continue to make consistent gains!
Free Weight Shoulder Press
W) 6 x 25 lbs.
1) 9 x 40 lbs.
2) 6 x 40 lbs. (stay)
Dips
1) 17
2) 13 (3 neg.)
Push Downs (Rope)
1) 8 x 80 lbs. (Weight is good, just did one set because I felt over worked my last work out)
Straight Bar Curls
1) 7 x 70 lbs.
2) 5 x 70 lbs. (3 neg.)
Free Weight Shoulder Press
W) 6 x 25 lbs.
1) 9 x 40 lbs.
2) 6 x 40 lbs. (stay)
Dips
1) 17
2) 13 (3 neg.)
Push Downs (Rope)
1) 8 x 80 lbs. (Weight is good, just did one set because I felt over worked my last work out)
Straight Bar Curls
1) 7 x 70 lbs.
2) 5 x 70 lbs. (3 neg.)
Monday, November 26, 2007
Work Out 9 (Chest and Back)
Bench Press
W) 6 x 95 lbs.
1) 9 x 135 lbs.
2) 6 x 135 lbs. (stay)
Dips (for chest)
1) 10
2) 8 (3 neg.)
Pulls Ups
1) 6
2) 4 (4 neg.)
*Felt much improved from last week's performance.
One Arm Rows
1) 12 x 37.5 lbs.
2) 10 x 37.5 lbs. (stay at this weight)
*Don't feel this all too much. I think I could be over working my back. Will seek council from Josh and Bri.
W) 6 x 95 lbs.
1) 9 x 135 lbs.
2) 6 x 135 lbs. (stay)
Dips (for chest)
1) 10
2) 8 (3 neg.)
Pulls Ups
1) 6
2) 4 (4 neg.)
*Felt much improved from last week's performance.
One Arm Rows
1) 12 x 37.5 lbs.
2) 10 x 37.5 lbs. (stay at this weight)
*Don't feel this all too much. I think I could be over working my back. Will seek council from Josh and Bri.
Tuesday, November 20, 2007
Work Out 8 (Shoulders, Biceps, and Triceps)
Made some decent gains in weight and/or reps. Here's how I did:
Free Weight Shoulder Press
W) 6 x 20 lbs.
1) 13 x 35 lbs.
2) 8 x 35 lbs. (go up)
Dips
1) 15
2) 12 (2 neg.)
Push Downs (Rope)
1) 14 x 70 lbs.
2) 8 x 70 lbs.
Straight Bar Curls
1) 5 x 70 lbs.
2) 3 x 70 lbs. (2 neg.)
Free Weight Shoulder Press
W) 6 x 20 lbs.
1) 13 x 35 lbs.
2) 8 x 35 lbs. (go up)
Dips
1) 15
2) 12 (2 neg.)
Push Downs (Rope)
1) 14 x 70 lbs.
2) 8 x 70 lbs.
Straight Bar Curls
1) 5 x 70 lbs.
2) 3 x 70 lbs. (2 neg.)
Thursday, November 15, 2007
Work Out 7 (Chest and Back)
Bench Press
W) 6 x 95 lbs.
1) 11 x 130 lbs.
2) 9 x 130 lbs. (go up to 135 lbs.)
Dips (for chest)
1) 9
2) 7 (neg.)
*Much improved not only in reps, but also in form.
Pulls Ups
1) 4
2) 3 (1 neg.)
*Felt really weak here for some reason. I struggled the first set and I think wore myself out so much that I couldn't even hold onto the bar for my 2nd negative.
One Arm Rows
1) 10 x 37.5 lbs.
2) 10 x 37.5 lbs. (stay at this weight)
*Form feels really good for the right arm, but a little shaky for the left. I'm going to stay at this weight and work on my left arm form before bumping up in weight.
W) 6 x 95 lbs.
1) 11 x 130 lbs.
2) 9 x 130 lbs. (go up to 135 lbs.)
Dips (for chest)
1) 9
2) 7 (neg.)
*Much improved not only in reps, but also in form.
Pulls Ups
1) 4
2) 3 (1 neg.)
*Felt really weak here for some reason. I struggled the first set and I think wore myself out so much that I couldn't even hold onto the bar for my 2nd negative.
One Arm Rows
1) 10 x 37.5 lbs.
2) 10 x 37.5 lbs. (stay at this weight)
*Form feels really good for the right arm, but a little shaky for the left. I'm going to stay at this weight and work on my left arm form before bumping up in weight.
Monday, November 12, 2007
Work Out 6 (Shoulders, Biceps, and Triceps)
I made some decent gains in everything except my second set of shoulders. I really was trying to make a rep gain and think I might have exhausted myself on the first set. However, besides that I think I had a great workout. Here's how I did:
Free Weight Shoulder Press
W) 6 x 22.5 lbs.
1) 10 x 37.5 lbs.
2) 5 x 37.5 lbs. (good weight)
Dips
1) 13
2) 10 (3 neg.)
Push Downs
1) 9 x 50 lbs.
2) 6 x 50 lbs.
Straight Bar Curls
1) 10 x 60 lbs.
2) 9 x 60 lbs. (go up to 65 lbs.)
Free Weight Shoulder Press
W) 6 x 22.5 lbs.
1) 10 x 37.5 lbs.
2) 5 x 37.5 lbs. (good weight)
Dips
1) 13
2) 10 (3 neg.)
Push Downs
1) 9 x 50 lbs.
2) 6 x 50 lbs.
Straight Bar Curls
1) 10 x 60 lbs.
2) 9 x 60 lbs. (go up to 65 lbs.)
Thursday, November 8, 2007
Work Out 5 (Chest and Back)
Colby and I lifted over Brian's again and I made gains in all exercises. Additionally Josh gave me a couple suggestions and said to not do flies because they aren't the most conducive to building muscle mass. I took his advice, but I'm not certain whether or not he is being honest, or if he is trying to stunt my weight lifting growth for fear that he will be left in the dust. Anyhow, here's how I did:
Bench Press
W) 6 x 95 lbs.
1) 12 x 125 lbs.
2) 10 x 125 lbs. (go up to 130 lbs.)
Dips (for chest)
1) 3
2) 7
*I was pushing way to far up on the first set, and the second set I was more concerned with unnecessary upward motion that I didn't really focus on my chest to isolate it. I need to work on that next workout. Additionally, I gotta do negatives in order to put myself in the best position to make gains.
Pulls Ups
1) 5
2) 4 (2 neg.)
One Arm Rows
1) 14R/10L x 37.5 lbs.
2) 10R/10L x 37.5 (stay at this weight)
*I didn't completely feel either of these sets, not sure if my form is off or if I am not focusing properly, but quite frankly I am going relatively light weight given the reps I am getting, but for some reason not quite feeling my back. I could be potentially overworking my back. So something I may want to consider.
Bench Press
W) 6 x 95 lbs.
1) 12 x 125 lbs.
2) 10 x 125 lbs. (go up to 130 lbs.)
Dips (for chest)
1) 3
2) 7
*I was pushing way to far up on the first set, and the second set I was more concerned with unnecessary upward motion that I didn't really focus on my chest to isolate it. I need to work on that next workout. Additionally, I gotta do negatives in order to put myself in the best position to make gains.
Pulls Ups
1) 5
2) 4 (2 neg.)
One Arm Rows
1) 14R/10L x 37.5 lbs.
2) 10R/10L x 37.5 (stay at this weight)
*I didn't completely feel either of these sets, not sure if my form is off or if I am not focusing properly, but quite frankly I am going relatively light weight given the reps I am getting, but for some reason not quite feeling my back. I could be potentially overworking my back. So something I may want to consider.
Friday, November 2, 2007
Work Out 4 (Shoulders, Biceps, and Triceps)
Last night was my 2nd Shoulder, Bis, and Tris workout and it went pretty well. Here's how I did:
Free Weight Shoulder Press
W) 6 x 22.5 lbs.
1) 9 x 37.5 lbs.
2) 7 x 37.5 lbs.
Dips
1) 11
2) 9 (3 neg.)
Push Downs
1) 6 x 50 lbs.
2) 6 x 50 lbs.
Straight Bar Curls
1) 11 x 55 lbs.
2) 9 x 55 lbs. (1 neg.) (go up to 60 lbs.)
I think most of my weights are good, probably should pump up a little bit on the Straight Bar Curls, but I had a good word out, but did it at Brian's which has some different equipment, but I made a gain in reps and weight in the shoulder presses, but I was kind of stagnant in the push downs and I feel as though that is partly due to the fact that I did dips this week and was able to last. I really like keeping this records because it gives me something to shoot for each set.
Free Weight Shoulder Press
W) 6 x 22.5 lbs.
1) 9 x 37.5 lbs.
2) 7 x 37.5 lbs.
Dips
1) 11
2) 9 (3 neg.)
Push Downs
1) 6 x 50 lbs.
2) 6 x 50 lbs.
Straight Bar Curls
1) 11 x 55 lbs.
2) 9 x 55 lbs. (1 neg.) (go up to 60 lbs.)
I think most of my weights are good, probably should pump up a little bit on the Straight Bar Curls, but I had a good word out, but did it at Brian's which has some different equipment, but I made a gain in reps and weight in the shoulder presses, but I was kind of stagnant in the push downs and I feel as though that is partly due to the fact that I did dips this week and was able to last. I really like keeping this records because it gives me something to shoot for each set.
Wednesday, October 31, 2007
Work Out 3 (Chest and Back)
Colby and I went through this workout together at the Y-Zone and worked hard and were focused. It'll be nice lifting there because I can pull ups and dips, which are two of my favorite exercises.
Bench Press
W) 6 x 95 lbs.
1) 12 X 120 lbs.
2) 10 x 120 lbs. (go up to 125 lbs.)
Cable Flies
W) 6 x 30 lbs.
1) 10 x 40 lbs.
2) 10 x 40 lbs. (good weight stay in order to keep good form.)
Pull Ups
1) 5
2) 3 w/ 2 negatives
One Arm Rows
W) 6 x 25 lbs.
1) 10 x 35 lbs.
2) 10 x 35 lbs. (stay in order to keep good form.)
Bench Press
W) 6 x 95 lbs.
1) 12 X 120 lbs.
2) 10 x 120 lbs. (go up to 125 lbs.)
Cable Flies
W) 6 x 30 lbs.
1) 10 x 40 lbs.
2) 10 x 40 lbs. (good weight stay in order to keep good form.)
Pull Ups
1) 5
2) 3 w/ 2 negatives
One Arm Rows
W) 6 x 25 lbs.
1) 10 x 35 lbs.
2) 10 x 35 lbs. (stay in order to keep good form.)
Work Out 2 (Shoulders, Biceps, and Triceps)
Free Weight Shoulder Press
W) 10 x 20 lbs.
1) 9 x 35 lbs.
2) 6 x 35 lbs.
Cable Curls (1 Bar)
W) 10 x 30 lbs.
1) 6 x 50 lbs.
2) 5 x 50 lbs.
Cable Push Downs
W) 9 x 40 lbs.
1) 8 x 50 lbs.
2) 4 x 50 lbs.
These weights seem to be pretty good overall.
W) 10 x 20 lbs.
1) 9 x 35 lbs.
2) 6 x 35 lbs.
Cable Curls (1 Bar)
W) 10 x 30 lbs.
1) 6 x 50 lbs.
2) 5 x 50 lbs.
Cable Push Downs
W) 9 x 40 lbs.
1) 8 x 50 lbs.
2) 4 x 50 lbs.
These weights seem to be pretty good overall.
Work Out 1 (Chest and Back)
Flat Barbell Bench
W) 4 x 95 lbs.
1) 5 x 135 lbs.
2) 10 x 115 lbs (use 120 lbs. next time)
Cable Flies
W) 6 x 30 lbs.
1) 10 x 50 lbs.
2) 7 x 50 lbs. (good weight)
Back Pull Downs
W) 6 X 50 lbs.
1) 10 X 70 lbs.
2) 10 X 70 lbs. (increase weight)
This is pretty much how the format is going to be with some additional notes and elaborations as I deem necessary.
W) 4 x 95 lbs.
1) 5 x 135 lbs.
2) 10 x 115 lbs (use 120 lbs. next time)
Cable Flies
W) 6 x 30 lbs.
1) 10 x 50 lbs.
2) 7 x 50 lbs. (good weight)
Back Pull Downs
W) 6 X 50 lbs.
1) 10 X 70 lbs.
2) 10 X 70 lbs. (increase weight)
This is pretty much how the format is going to be with some additional notes and elaborations as I deem necessary.
Wednesday, October 24, 2007
Overview
No, I'm not trying to become the next Ronnie Coleman or Josh Bakuhn. I just feel as though this is the most practical way for me to record my results and have them dated so that I can see where I have been and how far (or more likely little) I've come. I'm hoping that this will enable me to have some consistency because since I have quit playing basketball "seriously" I'll lift only at the frequency where each time I lift I am incredibly soar, I'll take a few weeks off and repeat, but not any more. I plan on most importantly staying consistent and then the gains should take place. I most always put forth a good work out, the problem for me at time is just getting there. Hopefully this blog is enough motivation for me to get there as I'd hate to let down the countless people who have been following my lifting career in its entirety. I will also be posting some before and after pictures and weights, well probably just the weights actually LOL.
Subscribe to:
Posts (Atom)
