chad
Fulltime Member
Posts: 233
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Post by chad on Dec 7, 2006 13:06:21 GMT -5
Nice balance of movements Chad! Thanks, though of course I can't take the credit since it sprang from the mind of the Minx.
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chad
Fulltime Member
Posts: 233
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Post by chad on Dec 7, 2006 13:06:37 GMT -5
Tuesday 12-07-2006
Shoulders, Biceps, Triceps
Machine Shoulder Press 100 x 15 140 x 10 180 x 10 240 x 5 240 x 5 240 x 5 220 x 5 180 x 5 The reps of 5 were with a thirty-second break. I can tell that my conditioning needs to improve because the weight had to be dropped on the last two sets. I like timing the sets because it removes the rest time variable and I will be able to tell if I am progressing in the future.
Cable Triceps Pull downs 50 x 10 Triceps Dips (on the bench) BW x 8 Cable Triceps Pull downs 55 x 10 Triceps Dips (on the bench) BW x 5 Cable Triceps Pull downs 60 x 10 Triceps Dips (on the bench) BW x 5
Biceps Dumbbell Curls 25s x ? This was a “pre-exhaustion set.” I don’t know the exact rep count but it achieved the goal of exhausting me before the doing the other biceps stuff.
Biceps Circuit
Dumbbell Curl Set – 25s x 12, 30s x 10 Cable Biceps Curl 50 x 10
Dumbbell Curl Set – 25s x 12, 30s x 10 Cable Biceps Curl 57.5 x 10
Dumbbell Curl Set – 25s x 12, 30s x 5, 35s x 3, 40s x 3 Cable Biceps Curl 30 x 10 (I am not sure on the weight here but it was something light that felt really heavy)
It was a good workout. One of my goals is to barbell military press 225 for 5 sets of 5 reps. The shoulder press machine is much easier than doing it with the barbell so I have a ways to go. I have given myself until the end of 2007 though so I feel confident I will reach the goal. I have similar goals with other exercises. I think the structure of the goal is good for me and will increase my general conditioning and improve strength at the same time.
Evening – Cardio Eliptical 20 min @ 120s
This cardio seession was crap. It was a horseshit effort. I am embarrassed to post it in my log.
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chad
Fulltime Member
Posts: 233
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Post by chad on Dec 7, 2006 13:08:39 GMT -5
Wednesday 12-06-2007
Back
Dumbbell Unilateral Bent Over Rows 35 x 15 (Both sides) 45 x 15 (Both sides) 60 x 10 (Both sides) 70 x 8 (Both sides) 85 x 8 (Both sides)
Barbell Zercher Good Mornings 45 x 15 75 x 10 75 x 10 75 x 10
Hyperextensions 25lb plate x 10 25lb plate x 10 45lb plate x 10 45lb plate x 10
This was a good workout. The dumbbell bent over rows were heavy for me. I was happy with it.
I did some “elephant” swings with the medicine ball.
Evening – Cardio
Incline 45 min up to 160s heart rate. I tried something different and did more interval cardio. This was a lot more fun and got my heart rate going. It also was more of a competitive feeling because each little segment I could try to work a little harder or stay at the higher interval a little longer. I needed a decent cardio session after the embarrassment from yesterday.
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chad
Fulltime Member
Posts: 233
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Post by chad on Dec 7, 2006 13:10:04 GMT -5
Thursday 12-07-2006
Chest
Cable Flies on incline bench 15s x 20 25s x 10 Cable Flies on flat bench 25s x 10 25s x 10
Dumbbell Decline Bench 30s x 10 35s x 10 45s x 10 45s x 10 45s x 10
Seated Cable Chest Press Crossovers 50 x 10 50 x 10 50 x 10
2 sets of Pushup pulses
This workout was ok but it had to be adjusted a little. My legs are too big for the little slot in the decline bench. I know a lot of people who go to the gym have bigger legs than me so I don’t know why they would make it that way. I finally got it worked out hooking one leg in and leaving one leg out. Next time it won’t be such a pain in the ass.
No cardio tonight.
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Post by Marty Queen on Dec 7, 2006 13:52:55 GMT -5
good job Chad -- I really like your last few workouts
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Post by Joey Smith on Dec 9, 2006 0:59:52 GMT -5
Damn Chad you have some hard ass workouts bro!....awsome....
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Post by Breaker on Dec 10, 2006 18:20:34 GMT -5
I agree looks like Chad had some awesome sessions going on!
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Post by Joey Smith on Dec 31, 2006 18:04:51 GMT -5
Where ya at bro?....
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chad
Fulltime Member
Posts: 233
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Post by chad on Jan 21, 2007 23:55:39 GMT -5
Where ya at bro?.... December was a crazy month for me at work. I still got my workouts in but missed some cardio sessions for about a week and a half. After that I was out of the habit of posting my workouts but I will start keeping up my log again.
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chad
Fulltime Member
Posts: 233
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Post by chad on Jan 22, 2007 0:00:01 GMT -5
Saturday 01-20-2007
Leg Workout
Squats 45 x 10 135 x 10 185 x 8 225 x 8 245 x 8 265 x 8 285 x 8
After this I did some single leg presses (I don't remember the weight), some pulsing lunges, and then finished off with some graceful plyometric bunny hops.
I am still working on my breathing and staying tight when doing the squats. I am getting better but have a lot of room for improvement. The next few years will be a great time for me to improve.
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Post by Stacey Jones on Feb 6, 2007 20:50:38 GMT -5
Chad I love the attitude! I am trying to learn the breathing for squats and deadlifts. I seem to get it backwards.
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chad
Fulltime Member
Posts: 233
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Post by chad on Feb 11, 2007 16:08:12 GMT -5
Breathing seems to be a bigger deal than I ever really realized. I had never thought much about internal pressure and how that can affect the ability to generate force. I didn't think training and lifting would involve learning things that made me feel like I was in school again.
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chad
Fulltime Member
Posts: 233
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Post by chad on Feb 11, 2007 16:13:19 GMT -5
My workouts have been going great. My record keeping has sucked but he workouts have been good. I have started trying to do more interval cardio instead of steady state cardio. I think that will be more effective for me. Plus it is just a lot less boring than doing the same thing for thirty or forty five minutes.
The workouts this week were good and I feel like I am on track with my training. I got to do some neat plyometric stuff this week and that was fun. I can tell I am getting stronger every week. I still don't have a great deal of strength but I have come a long way. I am happy with my progress and look forward to the future. I enjoy training and it is an important part of making me feel good throughout the day. I train just about every morning and I have noticed when I don't train in the morning I don't feel as alert and awake during the day. I don't remember any specific training numbers or sets to share but I thought I would post an update since I had a little free time. I will hit the high points this next week.
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