Garrocha Journal
- Thread starter Garrocha
- Start date
02/05/07
Workout: 02/03/07
Stretch, warmup - 12 min beginners pilates
4 sets; reps 15, 12, 10, 8
Step ups – 28 lb bb, 33 lb bb, 38 lb bb, 43 lb bb
Lateral raise - 10lb db, 15 lb db, 23 lb db, 28 lb db
Straight leg deadlift/shrug – 83 lb bb, 88 lb bb, 93 lb bb, 98 lb bb
rest 30 seconds
Side lunges – 28 lb db, 33 lb db, 38 lb db, 43 lb db
Arnold press – 10 lb db, 15 lb db, 23 lb db, 28 lb db
Goodmorning - 34 lb db, 39 lb db, 44 lb db, 49 lb db
rest 2 minutes - repeat
I was whipped after this workout and sweat like a pig throught the whole session. I was looking to shake up my workout a bit; work the quads, hams, glutes, and shoulders, with different exercises than I normally use; get a really intense workout. I think I accomplished that tonight.
Workout: 02/03/07
Stretch, warmup - 12 min beginners pilates
4 sets; reps 15, 12, 10, 8
Step ups – 28 lb bb, 33 lb bb, 38 lb bb, 43 lb bb
Lateral raise - 10lb db, 15 lb db, 23 lb db, 28 lb db
Straight leg deadlift/shrug – 83 lb bb, 88 lb bb, 93 lb bb, 98 lb bb
rest 30 seconds
Side lunges – 28 lb db, 33 lb db, 38 lb db, 43 lb db
Arnold press – 10 lb db, 15 lb db, 23 lb db, 28 lb db
Goodmorning - 34 lb db, 39 lb db, 44 lb db, 49 lb db
rest 2 minutes - repeat
I was whipped after this workout and sweat like a pig throught the whole session. I was looking to shake up my workout a bit; work the quads, hams, glutes, and shoulders, with different exercises than I normally use; get a really intense workout. I think I accomplished that tonight.
02/6/07
Workout:
Stretch - various ab exercises ending with 2x15 bicycle crunches
warmup: walked for 5 min at 3mph
(somewhere there was an extra 1 min of walking)
2 x run at 6mph 30sec, up to 8mph 30sec, walk at 3mph 60sec
2 x run at 6mph 30sec, up to 9mph 30sec, walk at 3mph 60sec
3 x run at 6mph 30sec, up to 10mph 30sec, walk at 3mph 60sec
Cool down walk at 3mph for 5 min
25 min workout
Workout:
Stretch - various ab exercises ending with 2x15 bicycle crunches
warmup: walked for 5 min at 3mph
(somewhere there was an extra 1 min of walking)
2 x run at 6mph 30sec, up to 8mph 30sec, walk at 3mph 60sec
2 x run at 6mph 30sec, up to 9mph 30sec, walk at 3mph 60sec
3 x run at 6mph 30sec, up to 10mph 30sec, walk at 3mph 60sec
Cool down walk at 3mph for 5 min
25 min workout
02/07/07
Had a really good day of eating and a great workout. Sweat my ass off! My goal for next week is to review all of my previous workouts and schedule exercises that allow me to do exercises back to back without having to change weights in between. Mainly take my planning to the next level.
Workout: 02/03/07
Stretch, warmup - 10 min ab concentrated pilates
5x5
Bulgarian Split Squat – 24 lb db, 29 lb db, 34 lb db, 39 lb db, 44 lb db
(good weight & reps)
Bench press - 68 lb bb, 78 lb bb, 88 lb bb, 98 lb bb, 108 lb bb
(more weight)
Supine row
(put in a higher rep workout)
rest 120 seconds - repeat
5x5
Reverse lunges – 24 lb db, 29 lb db, 34 lb db, 39 lb db, 44 lb db
(start using bar for more weight)
weighted bench dips - bw, 10, 20, 30, 40
(good, higher reps night)
fly's - 18 lb db, 24 lb db, 29 lb db, 34 lb db, 39 lb db
(good weight & reps)
rest 120 seconds - repeat
2x15 - swiss ball reverse crunches
Thursday menu
Had a really good day of eating and a great workout. Sweat my ass off! My goal for next week is to review all of my previous workouts and schedule exercises that allow me to do exercises back to back without having to change weights in between. Mainly take my planning to the next level.
Workout: 02/03/07
Stretch, warmup - 10 min ab concentrated pilates
5x5
Bulgarian Split Squat – 24 lb db, 29 lb db, 34 lb db, 39 lb db, 44 lb db
(good weight & reps)
Bench press - 68 lb bb, 78 lb bb, 88 lb bb, 98 lb bb, 108 lb bb
(more weight)
Supine row
(put in a higher rep workout)
rest 120 seconds - repeat
5x5
Reverse lunges – 24 lb db, 29 lb db, 34 lb db, 39 lb db, 44 lb db
(start using bar for more weight)
weighted bench dips - bw, 10, 20, 30, 40
(good, higher reps night)
fly's - 18 lb db, 24 lb db, 29 lb db, 34 lb db, 39 lb db
(good weight & reps)
rest 120 seconds - repeat
2x15 - swiss ball reverse crunches
Thursday menu
Last edited:
02/08/07
Dinner & a movie - Chicken stir fry and salad, Descent
Workout:
Music - DMB, Crash
Stretch
warmup: walked for 5 min at 3mph
2 x run at 6mph 30sec, up to 8mph 30sec, walk at 3mph 60sec
2 x run at 6mph 30sec, up to 9mph 30sec, walk at 3mph 60sec
4 x run at 6mph 30sec, up to 10mph 30sec, walk at 3mph 60sec
Cool down walk at 3mph for 5 min
25 min workout
I spent about an hour last night going over all of my weight exercises and routines in preparation for next week. I think I came up with a good plan but we'll find out starting Sunday.
Dinner & a movie - Chicken stir fry and salad, Descent
Workout:
Music - DMB, Crash
Stretch
warmup: walked for 5 min at 3mph
2 x run at 6mph 30sec, up to 8mph 30sec, walk at 3mph 60sec
2 x run at 6mph 30sec, up to 9mph 30sec, walk at 3mph 60sec
4 x run at 6mph 30sec, up to 10mph 30sec, walk at 3mph 60sec
Cool down walk at 3mph for 5 min
25 min workout
I spent about an hour last night going over all of my weight exercises and routines in preparation for next week. I think I came up with a good plan but we'll find out starting Sunday.
02/10/07
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Notes:
Used last of the coffee mate creamer and made the switch to skim milk in coffee. Found a great organic store close to home.
Dinner and a movie: tilapia, veggies, salad
D ) , Domino rolleyes: ), Relative Strangers rolleyes: )
Workout:
Stretch - 15min intermediate ab concentrated pilates
Music selection: DMB
warmup: walked for 5 min at 3mph
8 x run at 6mph 30sec, up to 10mph 30sec, walk at 3mph 60sec
Cool down walk at 3mph for 5 min
25 min workout
--------------------------------------------------------------------------------
Notes:
Used last of the coffee mate creamer and made the switch to skim milk in coffee. Found a great organic store close to home.
Dinner and a movie: tilapia, veggies, salad
D ) , Domino rolleyes: ), Relative Strangers rolleyes: )Workout:
Stretch - 15min intermediate ab concentrated pilates
Music selection: DMB
warmup: walked for 5 min at 3mph
8 x run at 6mph 30sec, up to 10mph 30sec, walk at 3mph 60sec
Cool down walk at 3mph for 5 min
25 min workout
02/11/07
Dinner and a movie: chicken & artichoke over ww pasta, saladD )
Open Rangecool: )
Workout #1
Music - Godsmack, Faceless
Military press 1x15 68 lb bb (50+18)
4X (15, 12, 10, 8)
Full squats – 78 lb bb, 88 lb bb, 98 lb bb, 103 lb bb (60, 70, 80, 85 +18)
Arnold press – 10 lb, 15 lb, 23 lb db, 28 lb db (-, -, 20, 25 +3)
Goodmorning - 34 lb bb, 39 lb bb, 44 lb bb, 49 lb bb (20, 25, 30, 35 +14)
Side lunges – 29 lb db, 34 lb db, 39 lb db, 44 lb db (25, 30, 35, 40 +4)
Lateral raise - 10lb, 15 lb, 23 lb db, 28 lb db (-, -, 20, 25 +3)
Str Leg Dead/shrug – 78lbbb, 83lbbb, 98lbbb, 103lbbb (60, 65, 80, 85 +18)
Notes: Finally felt like my squats were in correct form. I have been struggling with this but finally got it down. No squat rack and un-spotted so I am trying to be very careful with squat weight but will probably move up a bit next week. Lunges kicked my butt, again! Lat raises I barely finished the last set. SLDL need to be heavier. Felt the goodmornings in the Hamstrings better this time around.
Dinner and a movie: chicken & artichoke over ww pasta, salad
D ) Open Range
cool: )Workout #1
Music - Godsmack, Faceless
Military press 1x15 68 lb bb (50+18)
4X (15, 12, 10, 8)
Full squats – 78 lb bb, 88 lb bb, 98 lb bb, 103 lb bb (60, 70, 80, 85 +18)
Arnold press – 10 lb, 15 lb, 23 lb db, 28 lb db (-, -, 20, 25 +3)
Goodmorning - 34 lb bb, 39 lb bb, 44 lb bb, 49 lb bb (20, 25, 30, 35 +14)
Side lunges – 29 lb db, 34 lb db, 39 lb db, 44 lb db (25, 30, 35, 40 +4)
Lateral raise - 10lb, 15 lb, 23 lb db, 28 lb db (-, -, 20, 25 +3)
Str Leg Dead/shrug – 78lbbb, 83lbbb, 98lbbb, 103lbbb (60, 65, 80, 85 +18)
Notes: Finally felt like my squats were in correct form. I have been struggling with this but finally got it down. No squat rack and un-spotted so I am trying to be very careful with squat weight but will probably move up a bit next week. Lunges kicked my butt, again! Lat raises I barely finished the last set. SLDL need to be heavier. Felt the goodmornings in the Hamstrings better this time around.
Last edited:
02/12/07
Dinner and a movie: turkey chiliD ) , Unfinished Life cool: )
Workout:
Stretch - 2x15 bicycle crunches + ab concentrated pilates
Music selection: Metallica
warmup: walked for 5 min at 3mph
9 x run at 6mph 30sec, up to 10mph 30sec, walk at 3mph 60sec
Cool down walk at 3mph for 3 min
25 min workout
Notes:
I pushed it one more interval tonight. I will probably start doing a couple of intervals where I run, sprint, run, sprint next time.
I am feeling a bit stuck right now. I am very happy with the progress I have made. I feel I have accomplished alot since the beginning of January. Losing 10lbs since Christmas +/- is more than I could have asked and fixing my horrible eating habits has been a gift to myself. I guess I am seeing areas now that I want to bulk up and feel that if I had that mass I would look more proportioned. I am definitely in a stall right now though. If I am losing fat it is at a slow rate, which is fine. I am not really concerned with my scale at this point either. I am starting to see the bigger picture as far as gaining mass and planning to cut again next winter. I am seeing that without that mass I am not going to get the look I am after anyway, and that is fine too. Right now my plan is to finish out this month in a cut phase, assess my losses, and decide if it is time to start eating and lifting to gain mass.
P.S. - My high blood pressure is finally down to perfect and I had the best dental appt I have had in 20 years last night.
Dinner and a movie: turkey chili
D ) , Unfinished Life cool: )Workout:
Stretch - 2x15 bicycle crunches + ab concentrated pilates
Music selection: Metallica
warmup: walked for 5 min at 3mph
9 x run at 6mph 30sec, up to 10mph 30sec, walk at 3mph 60sec
Cool down walk at 3mph for 3 min
25 min workout
Notes:
I pushed it one more interval tonight. I will probably start doing a couple of intervals where I run, sprint, run, sprint next time.
I am feeling a bit stuck right now. I am very happy with the progress I have made. I feel I have accomplished alot since the beginning of January. Losing 10lbs since Christmas +/- is more than I could have asked and fixing my horrible eating habits has been a gift to myself. I guess I am seeing areas now that I want to bulk up and feel that if I had that mass I would look more proportioned. I am definitely in a stall right now though. If I am losing fat it is at a slow rate, which is fine. I am not really concerned with my scale at this point either. I am starting to see the bigger picture as far as gaining mass and planning to cut again next winter. I am seeing that without that mass I am not going to get the look I am after anyway, and that is fine too. Right now my plan is to finish out this month in a cut phase, assess my losses, and decide if it is time to start eating and lifting to gain mass.
P.S. - My high blood pressure is finally down to perfect and I had the best dental appt I have had in 20 years last night.
02/13/07
Dinner: chicken stir fry, no rice - no movie tonight
Workout:
Music: CCR, best of
Stretch,
1x15 swiss ball reverse crunch
Front raise – 1x15 - 44 lb bb (30+14)
1x15 swiss ball reverse crunch
3X10
Incline Bench press - 88 lb bb, 98 lb bb, 108 lb bb (70, 80, 90 +18)
Step ups – 44 lb bb, 49 lb bb, 54 lb bb (30, 35, 40 +14)
pullover – 15lb, 24lb, 29lb (--, 20, 25, +4)
repeat
rest
fly's – 19 lb db, 24 lb db, 29 lb db (15, 20, 25, +4)
Lunges – 44 lb bb, 54 lb bb, 64 lb bb (30, 40, 50 +14)
Bent row – 73 lb bb, 83 lb bb, 93 lb bb (55, 65, 75 +18)
repeat
rest
Bench press – 1x18 - 68 lb bb (50+18)
1x10 Supine Row
Bench press – 1x10 - 68 lb bb (50+18)
1x10 Supine Row
Bench press – 1x10 - 68 lb bb (50+18)
1x10 Supine Row
Notes: My chest is the area I want to improve the most. It is way out of proportion to the rest of my build. So, I am going to add more exercises to work on this.
Dinner: chicken stir fry, no rice - no movie tonight
Workout:
Music: CCR, best of
Stretch,
1x15 swiss ball reverse crunch
Front raise – 1x15 - 44 lb bb (30+14)
1x15 swiss ball reverse crunch
3X10
Incline Bench press - 88 lb bb, 98 lb bb, 108 lb bb (70, 80, 90 +18)
Step ups – 44 lb bb, 49 lb bb, 54 lb bb (30, 35, 40 +14)
pullover – 15lb, 24lb, 29lb (--, 20, 25, +4)
repeat
rest
fly's – 19 lb db, 24 lb db, 29 lb db (15, 20, 25, +4)
Lunges – 44 lb bb, 54 lb bb, 64 lb bb (30, 40, 50 +14)
Bent row – 73 lb bb, 83 lb bb, 93 lb bb (55, 65, 75 +18)
repeat
rest
Bench press – 1x18 - 68 lb bb (50+18)
1x10 Supine Row
Bench press – 1x10 - 68 lb bb (50+18)
1x10 Supine Row
Bench press – 1x10 - 68 lb bb (50+18)
1x10 Supine Row
Notes: My chest is the area I want to improve the most. It is way out of proportion to the rest of my build. So, I am going to add more exercises to work on this.