My Diary

Upper Body II - 7/21/10

A Standing Cable Chest Press - Plate 7, Plate 9, Plate 13, Plate 10, Plate 7
B Standing Cable Row - Plate 7, Plate 9, Plate 13, Plate 10, Plate 7
C Standing Cable Push Press - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 9, Plate 11, Plate 18, Plate 13, Plate 9
E Cable Triceps Extension - Plate 6, Plate 12, Plate 9, Plate 6
F Cable Bicep Curl - Plate 5, 4@Plate 9, Plate 7, Plate 5
G Cable Rear Deltoid Raise - Plate 2, Plate 4, Plate 3, Plate 2

Overall - Creeped up a plate in nearly all exercises this week, making it a better than average workout.
 
Lower Body II - 7/23/10

A Deadlift - 115, 135, 235, 160, 105
B Single Leg Hip Extension from Bench - 60, 70, 4@120, 80, 60 (Subbed Leg Curl)
C Static Lunge - 105, 125, 215, 150, 110 (subbed Quad Ext)
D Hanging Leg Raise - 6, 12, 9, 12
E Barbell Clean - 50, 95, 70, 50
F Woodchoppers - Plate 6, Plate 13, Plate 9, Plate 7
G Standing Calf Raise - 45, 85, 65, 45

Overall - Held on to a full 6 reps in the first work set in A, and added weights to a few other exercises. A good workout indeed.
 
Upper Body I - 7/26/10

A Barbell Bench Press - 85, 100, 5@175, 115, 85
B Cable Row - 90, 112.5, 4@172.5, 127.5, 90
C Dumbbell Shoulder Press - 30, 35, 5@55, 40, 30
D Lat Pulldown - 67.5, 82.5, 135, 97.5, 67.5
E Lying Triceps Extension - 20e, 40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 4@40e, 30e, 20e
G Side Deltoid Raise - 12, 25, 20, 12

Overall - Increased reps or weights in all of the compound lifts. Life is good.
 
Lower Body I - 7/27/10

A Squat - 90, 105, 175, 125, 90
B Hamstring Curl - 25, 35, 50, 35, 25 (subbed hip raises from the bench)
C Quad Extension - 25, 35, 50, 35, 25 (subbed static lunges)
D Decline Situp - R1, R4, R3, 6@R2
E DB Swings - 45, 85, 65, 45
F Standing Cable Twist - Plate 6, Plate 12, Plate 9, Plate 6
G Standing DB Calf Raise - 45, 85, 65, 45

Overall - I'd really like to start nailing 175 with proper depth on a consistent basis. Today just wasn't the day.
 
Upper Body II - 7/29/10

A Standing Cable Chest Press - Plate 7, Plate 9, Plate 13, Plate 10, Plate 7
B Standing Cable Row - Plate 7, Plate 9, Plate 13, Plate 10, Plate 7
C Standing Cable Push Press - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 9, Plate 11, Plate 18, Plate 13, Plate 9
E Cable Triceps Extension - Plate 6, Plate 12, Plate 9, Plate 6
F Cable Bicep Curl - Plate 5, Plate 9, Plate 7, Plate 5
G Cable Rear Deltoid Raise - Plate 2, Plate 4, Plate 3, Plate 2

Overall - Full work set in F, otherwise holding on to last week's gains.
 
Lower Body II - 7/30/10

A Deadlift - 120, 140, 4@240, 170, 120
B Single Leg Hip Extension from Bench - 60, 70, 4@120, 80, 60 (Subbed Leg Curl)
C Static Lunge - 105, 125, 215, 150, 110 (subbed Quad Ext)
D Hanging Leg Raise - 6, 12, 9, 12
E Barbell Clean - 50, 95, 70, 50
F Woodchoppers - Plate 6, Plate 13, Plate 9, Plate 7
G Standing Calf Raise - 45, 85, 65, 45

Overall - Pretty much a carbon copy of last week, except a move up for the deadlifts.
 
Upper Body I - 8/2/10

A Barbell Bench Press - 85, 100, 175, 115, 85
B Cable Row - 90, 112.5, 172.5, 127.5, 90
C Dumbbell Shoulder Press - 30, 35, 55, 40, 30
D Lat Pulldown - 67.5, 82.5, 135, 97.5, 67.5
E Lying Triceps Extension - 20e, 40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 4@40e, 30e, 20e
G Side Deltoid Raise - 12, 25, 20, 12

Overall - Considering all of last week's excess calories, I shouldn't be surprised to finally get back to a full work set in A. Also filled out the work sets for B and C as well. :)
 
Lower Body I - 8/3/10

A Squat - 90, 105, 175, 125, 90
B Hip Raise from Bench - 25, 35, 50, 35, 25
C Static Lunge - 25, 35, 50, 35, 25
D Decline Situp - R1, R4, R3, 6@R2
E DB Swings - 45, 85, 65, 45
F Standing Cable Twist - Plate 6, Plate 12, Plate 9, Plate 6
G Standing DB Calf Raise - 45, 85, 65, 45

Overall - Pushed A a bit more than I normally would, but that last rep was difficult.
 
Upper Body II - 8/5/10

A Standing Cable Chest Press - Plate 7, Plate 9, Plate 13, Plate 10, Plate 7
B Standing Cable Row - Plate 7, Plate 9, Plate 13, Plate 10, Plate 7
C Standing Cable Push Press - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 9, Plate 11, Plate 18, Plate 13, Plate 9
E Cable Triceps Extension - Plate 6, Plate 12, Plate 9, Plate 6
F Cable Bicep Curl - Plate 5, 4@Plate 10, Plate 7, Plate 5
G Cable Rear Deltoid Raise - Plate 2, Plate 4, Plate 3, Plate 2

Overall - Tried Plate 10 in F, and did 4 sloppy reps, but it was 4 reps.
 
Lower Body II - 8/6/10

A Deadlift - 120, 140, 240, 170, 120
B Leg Curl - 60, 70, 4@120, 80, 60
C Quad Extension - 110, 125, 4@220, 150, 110
D Hanging Leg Raise - 6, 12, 9, 12
E Romanian Deadlift - 80, 155, 110, 80
F Woodchoppers - Plate 7, Plate 13, Plate 9, Plate 7
G Standing Calf Raise - 45, 85, 65, 45

Overall - Delighted by the first work set of A, which is a PR. Also advanced in C, and put Romanian Deadlifts back in at E. A fine workout.
 
Upper Body I - 8/9/10

A Barbell Bench Press - 85, 100, 4@180, 115, 85
B Cable Row - 90, 112.5, 172.5, 127.5, 90
C Dumbbell Shoulder Press - 30, 35, 55, 40, 30
D Lat Pulldown - 67.5, 82.5, 135, 97.5, 67.5
E Lying Triceps Extension - 20e, 40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 4@40e, 30e, 20e
G Side Deltoid Raise - 12, 25, 20, 12

Overall - Finally, after 2-3 months, regained a work set at 180. Lots of calories behind it for sure, but it was great to have the feeling of progress in A for a change.
 
Lower Body I - 8/10/10

A Squat - 90, 105, 175, 125, 90
B Hip Raise from Bench - 25, 35, 50, 35, 25
C Static Lunge - 25, 35, 50, 35, 25
D Decline Situp - R1, R4, R3, 6@R2
E DB Swings - 45, 85, 65, 45
F Standing Cable Twist - Plate 6, Plate 12, Plate 9, Plate 6
G Standing DB Calf Raise - 45, 85, 65, 45

Overall - Pretty much a carbon copy of last week.
 
Upper Body II - 8/12/10

A Standing Cable Chest Press - Plate 7, Plate 9, Plate 13, Plate 10, Plate 7
B Standing Cable Row - Plate 7, Plate 9, Plate 13, Plate 10, Plate 7
C Standing Cable Push Press - Plate 6, Plate 8, Plate 12, Plate 9, Plate 6
D Kneeling Lat Pulldown - Plate 9, Plate 11, Plate 18, Plate 13, Plate 9
E Cable Triceps Extension - Plate 6, Plate 12, Plate 9, Plate 6
F Cable Bicep Curl - Plate 5, 4@Plate 10, Plate 7, Plate 5
G Cable Rear Deltoid Raise - Plate 2, Plate 4, Plate 3, Plate 2

Overall - Hanging in this week.
 
Lower Body II - 8/13/10

A Deadlift - 120, 140, 245, 170, 120
B Leg Curl - 60, 70, 4@120, 80, 60
C Quad Extension - 110, 125, 4@220, 150, 110
D Hanging Leg Raise - 6, 12, 9, 12
E Romanian Deadlift - 80, 155, 110, 80
F Woodchoppers - Plate 7, Plate 13, Plate 9, Plate 7
G Standing Calf Raise - 45, 85, 65, 45

Overall - Another good and encouraging show in A. :)
 
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Upper Body I - 8/16/10

A Barbell Bench Press - 85, 100, 5@180, 115, 85
B Cable Row - 90, 105, 170, 125, 90
C Dumbbell Shoulder Press - 30, 35, 4@60, 40, 30
D Lat Pulldown - 65, 80, 135, 97, 65
E Lying Triceps Extension - 20e, 40e, 30e, 20e
F Dumbbell Bicep Curl - 20e, 4@40e, 30e, 20e
G Side Deltoid Raise - 12, 25, 20, 12

Overall - Delighted to hold onto the 180 in A, and to add a rep. :) Also showing some increased ability across the board in the rest of the exercises, even if the numbers don't show it. A note on C - I've found I can't manage to get both dumbbells up for the shoulder press, but I HAVE noticed that I can get one up quite easily, so for the first workset (the 4@60), I did it truly unilaterally (and discovered my obliques in a new way in the process).
 
Lower Body I - 8/17/10

A Squat - 90, 105, 175, 125, 90
B Hip Raise from Bench - 25, 35, 50, 35, 25
C Static Lunge - 25, 35, 50, 35, 25
D Decline Situp - R1, R4, R3, 6@R2
E DB Swings - 45, 85, 65, 45
F Standing Cable Twist - Plate 6, Plate 12, Plate 9, Plate 6
G Standing DB Calf Raise - 45, 85, 65, 45

Overall - I think keeping the same weights in A, B and C is getting stronger given the bodyweight increases I've been racking up.
 
Upper Body I - 8/19/10

A Barbell Bench Press - 85, 100, 180, 115, 85
B Cable Row - 90, 105, 170, 125, 90
C Dumbbell Shoulder Press - 30, 35, 4@60, 40, 30
D Lat Pulldown - 65, 80, 135, 97, 65
E Cable Triceps Extension - Plate 6, Plate 12, Plate 9, Plate 6
F Cable Bicep Curl - Plate 5, 4@Plate 10, Plate 7, Plate 5
G Cable Rear Deltoid Raise - Plate 2, Plate 4, Plate 3, Plate 2

Overall - Kind of a hybrid this week. The cable machine I usually use was out, so I had did my normal Monday routine for A-D. In that time the cable machine got repaired, so E-G are as my usual Thursday workout. I do note that I was able to get a full set of 180, so am looking forward to trying 185 on Monday. A note on C - I've found I can't manage to get both dumbbells up for the shoulder press, but I HAVE noticed that I can get one up quite easily, so for the first workset (the 4@60), I did it truly unilaterally (and discovered my obliques in a new way in the process)
 
Lower Body II - 8/20/10

A Deadlift - 120, 140, 4@250, 170
B Leg Curl - 60, 70, 5@120, 80
C Quad Extension - 110, 125, 220, 150
D Hanging Leg Raise - 6, 12, 9
E Romanian Deadlift - 80, 155, 110
F Woodchoppers - Plate 7, Plate 14, Plate 11
G Standing Calf Raise - 45, 85, 65

Overall - I'm not sure what is causing this progress in deadlifting, as I've been in a surplus the past few weeks, and had starting doing hip thrusts from the bench right around the same time. Still, the extra cals are paying off as I'm seeing increases in B, C and F too. Since I got into the gym later than I would've wanted (LB II is my longest workout), I used the 1.1 protocol which eliminates the last set so I could get out and to work on time.
 
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