nickortego Workout Log

Results after 4 weeks!

1/15/2007 Stats:
169 lbs, 13% BF,147Lbs Lean Body Mass, 22lbs. Fat Mass

2/12/2007 Stats:
167.5 lbs, 10% BF,150.75Lbs Lean Body Mass, 16.75lbs. Fat Mass

Changes: weight -1.5lbs., BF% - 3%, Lean Body Mass +3.75 lbs, Fat Mass -5.25lbs

Other measurement changes: waist - 1.25in, arms + 0.5in, chest +1.0in, hips -0.5in
What I learned: The Tanita bodyfat scale is not very reliable for charting changes in body composition. The Omron hand held machine and my girth measurements indicate a substantial change in body composition over the last 4 weeks, and the Tanita scale indicates no change. I'm not surprised by this, but I wanted to give the machine a fair trial. It failed. I'm going to post some progress pics soon.

This feels good, like I'm going in the right direction. I'm losing fat and gaining muscle simultaneously, probably due to muscle memory.
 
Tuesday February 13, 2007 Workout Log

New Workout Routine
Week 1 2x12
Week 2 3x8
Week 3 5x5
Week 4 8x3
Weight increases each week.
Workout 1- Usually Tuesdays
Pair 1 (alternating exercises)
Squat (ATG)
Pull-ups (close semi-supinated grip)

Pair 2(alternating exercises)
Deadlift (snatch grip, standing on 4in. Step)
Bench

Pair 3 (alternating exercises)
Barbell Curl
DB Lying Tricep Ext

Superset
Standing calf machine 3x8-12
DB side raises 3x8-12
DB Overhead press 3x8-12

Workout 2- usually Fridays
Pair 1
Front Squat (ATG)
Wide Pull-ups

Pair 2
SL deadlift
Dips

Pair 3
Low Pulley Row
Close Grip Bench

Superset
Seated Calf Machine 3x8-12
Cable side raise 3x8-12
One leg heel raise 3x8-12

Twice per week Cardio/Core/Shoulder Stability: usually Wednesdays and Saturdays
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Run 10min
Incline Leg Lifts
Cuban Press
Pushup Plus
Pulley External Rotation
Pulley Internal Rotation
90/90 Pulley External Rotation
COC gripper

2/13/2007 Workout
Pair 1 (alternating exercises)
Squat (ATG) 275x12x12
Pull-ups (close semi-supinated grip) (BW+25)x12x11

Pair 2(alternating exercises)
Deadlift (snatch grip, standing on 4in. Step) 185x12x12
Bench 155x12x12

Pair 3 (alternating exercises)
Barbell Curl 65x12x12
DB Lying Tricep Ext. 30x12x12

Superset
Standing calf machine 2x12 300lbs.
DB side raises 2x12 15lbs.
DB Overhead press 2x12 20lbs.
 
Wednesday February 14, 2007 Workout Log

2/14/2007 Workout
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Treadmill Running 1mile 7:04
Incline Leg Lifts 2x12
Cuban Press 2x15 12lbs
Pushup Plus(feet elevated) BWx15x15
Pulley External Rotation 10lbs. 2x12 each arm
Pulley Internal Rotation 10lbs. 2x15 each arm
90/90 Pulley External Rotation 5lbs. 2x15 each arm
COC gripper No.1 10 sets of 3 reps each hand
 
Friday February 16, 2007 Workout Log

2/16/2007 Workout
Warm-up: Elliptical 5min
Squat (pvc overhead) BWx20x20
Pair 1
Front Squat (ATG) 185x12x12
Wide Pull-ups (BW+10)x12x12

Pair 2
SL deadlift 195x12x12
Dips (BW+35)x12x12

Pair 3
Low Pulley Row 150x12x12
Close Grip Bench 135x12x12

Superset
Seated Calf Machine 2x12 90lbs.
One leg calf raise (BW+20)x12x12 each leg
Cable side raise 2x12 each side 10lbs

Superset
Rope Pressdown 57.5x12x8
Rope Curl 50x12x12
 
Saturday February 17, 2007 Workout Log

2/17/2007 Workout
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Treadmill Running 1mile 6:51
Incline Leg Lifts 2x12
Hanging Leg Raises 1x10
Cuban Press (on 45-degree back ext. bench) 2x15 12lbs
Pushup Plus(feet elevated) BWx15x15
Pulley External Rotation 10lbs. 2x12 each arm
Pulley Internal Rotation 10lbs. 2x15 each arm
90/90 Pulley External Rotation 5lbs. 2x15 each arm
COC gripper No.1 6 sets of 5 reps each hand
 
Monday February 19, 2007 Workout Log

2/19/2007 Workout
Pair 1 (alternating exercises)
Squat (ATG) 295x8x8x8
Pull-ups (close semi-supinated grip) (BW+35)x8x8x8

Pair 2(alternating exercises)
Deadlift (snatch grip, standing on 4in. Step) 205x8x8x8
Bench 185x8x8x8

Pair 3 (alternating exercises)
Barbell Curl 85x8x8x8
DB Lying Tricep Ext. 35x8x8x8

Superset
Standing calf machine 2x12 300lbs.
DB side raises 3x12 15lbs.
DB Overhead press 3x12 25lbs.

Comments: I felt strong. Lower reps, higher weight. A good change of pace. Looking forward to 5 sets of 5 next week.
 
Wednesday February 21, 2007 Workout Log

2/21/2007 Workout
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Incline Leg Lifts 2x12
Hanging Leg Raises 1x10
Cuban Press (on 45-degree back ext. bench) 2x15 12lbs
Pushup Plus(feet elevated) BWx15x15
Pulley External Rotation 10lbs. 2x12 each arm
Pulley Internal Rotation 10lbs. 2x15 each arm
90/90 Pulley External Rotation 5lbs. 2x15 each arm
COC gripper No.1 6 sets of 5 reps each hand
 
Friday and Saturday February 23 & 24, 2007 Workout Log

2/23/2007 Workout
Warm-up: Elliptical 10min
Squat (pvc overhead) BWx20x20
Pair 1
Front Squat (ATG) 205x8x8x8
Wide Pull-ups (BW+25)x8x8x8

Pair 2
SL deadlift 225x8x8x8
Dips (BW+50)x8x8x8

Pair 3
Low Pulley Row 170x8x8x8
Close Grip Bench 155x8x8x8

Superset
Seated Calf Machine 3x12 90lbs.
One leg calf raise (BW+30)x12x12x12 each leg
Cable side raise 2x12 each side 10lbs

Superset
Rope Pressdown 50x12x12
DB Curl 25x12x12

2/24/2007 Workout
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Treadmill Running 1mile 7:25
Hanging Leg Raises 2x10
Cuban Press (on 45-degree back ext. bench) 2x15 12lbs
Pushup Plus(feet elevated) BWx15x15
Pulley External Rotation 10lbs. 2x12 each arm
Pulley Internal Rotation 10lbs. 2x15 each arm
90/90 Pulley External Rotation 5lbs. 2x15 each arm
COC gripper No.1 6 sets of 5 reps each hand
 
Tuesday February 27, 2007 Workout Log

2/27/2007 Workout
5 min elliptical
Squats (pvc overhead) BWx20x20
Pair 1 (alternating exercises)
Squat (ATG) 315x5x5x5x5x5
Pull-ups (close semi-supinated grip) (BW+45)x5x5x5x5x5

Pair 2(alternating exercises)
Deadlift (snatch grip, standing on 4in. Step) 225x5x5x5x5x5
Bench 205x5x5x5x5x5

Pair 3 (alternating exercises)
Barbell Curl 95x5x5x5x5x5
DB Lying Tricep Ext. 40x5x5x5x4x4

Standing calf machine 360x12x12x10
Superset
DB side raises 15x12, 20x12x12
DB Overhead press 25x12, 30x10x10
 
Wednesday February 28, 2007 Workout Log

2/28/2007 Workout
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Treadmill Running 1mile 7:25
Hanging Leg Raises 2x10
Cuban Press (on 45-degree back ext. bench) 2x15 12lbs
Pushup Plus(feet elevated) BWx15x15
DB 90/90 Pulley External Rotation 10lbs. 2x15 each arm
 
Friday March 2 thru Sunday March 4, 2007 Workout Log

3/02/2007 Workout
Warm-up: Elliptical 5min
Squat (pvc overhead) BWx20x20
Pair 1
Front Squat (ATG) 225xx5x5x5x5x5
Wide Pull-ups (BW+35)x5x5x5x5x5

Pair 2
SL deadlift 255x5x5x5x5x5
Dips (BW+65)x5x5x5x5x5

Pair 3
Low Pulley Row 190x5x5x5x5x5
Close Grip Bench 185x4, 175x4x4x5x3, I increased the weight too much.

Superset
Seated Calf Machine 2x15 90lbs.
One leg calf raise (BW+30)x15x15 each leg
Cable side raise 15x10x9 each side

Superset
Rope Pressdown 50x12x10x12
Rope Curl 42.5x12x12x15

3/03/2007 Workout
20 min elliptical HIIT
10 min Aerobic Row (kayak) HIIT
Treadmill Running 1 mile 7:00
Cuban Press (on 45-degree back ext. bench) 2x15 12lbs
Pushup Plus(feet elevated) BWx15x15
Pulley External Rotation 10lbs. 2x12 each arm
Pulley Internal Rotation 10lbs. 2x15 each arm
90/90 Pulley External Rotation 5lbs. 2x15 each arm
COC gripper No.1 10 sets of 3 reps each hand

3/04/2007 Workout
10 stadium sprints
4 100meter sprints
 
Tuesday March 6 thru Saturday March 10, 2007 Workout Log

3/06/2007 Workout

5 min elliptical

Squats (pvc overhead) BWx20x20

Pair 1 (alternating exercises)

Squat (ATG) 335x3x3x3x3x3x3x3x3 (8x3)

Pull-ups (close semi-supinated grip) (BW+60)x3x3x3x3x3x3x3x3 (8x3)


Pair 2(alternating exercises)

Deadlift (snatch grip, standing on 4in. Step) 255x3x3x3x3x3x3x3x3 (8x3)

Bench 225x3x3x3x3x2, 205x3x3x3

3/07/2007 Workout

20 min elliptical HIIT

10 min Aerobic Row (kayak) HIIT

Cuban Press (on 45-degree back ext. bench) 2x15 12lbs

Pushup Plus(feet elevated) BWx15x15

Pulley External Rotation 10lbs. 2x12 each arm

Pulley Internal Rotation 10lbs. 2x15 each arm

90/90 Pulley External Rotation 5lbs. 2x15 each arm

COC gripper No.1 10 sets of 3 reps each hand

Hanging Leg raises 2x12

3/09/2007 Workout

Warm-up: Elliptical 5min

Squat (pvc overhead) BWx20x20

Pair 1

Front Squat (ATG) 235x3x3x3x3x3x3x3x3 (8x3)

Wide Pull-ups (BW+45)x3x3x3x3x3x3x3x3 (8x3)

Pair 2

SL deadlift 275x3x3x3x3x3x3x3x3 (8x3)

Dips (BW+80)x3x3x3x3x3x3x1 (felt a sharp twinge in right pec, decided to stop there, I think I strained the right pec)

3/10/2007

5k (3.1 mile run) 24:04
 
Tuesday March 13 thru Saturday March 17, 2007 Workout Log

3/13/2007 Workout

Pair 1

Deadlift (wide grip, 4in. Step) 195x12x12

Bench Press 115x12x12 (light because of pulled right pec)

Pair 2

Squat (ATG) 275x12x12

Pull-ups (BW+25)x6, BWx12 (lighter, felt pec pull)

Pair 3

Barbell curl 65x12x12

V-bar press down 60x12x12

Superset

Side raise 20x12x12

Dumbell Overhead press 30x12x12

Standing calf machine 360x12x12x12

3/14/2007 Workout

20 min elliptical HIIT

1 mile treadmill run 6:45

Cuban Press (on 45-degree back ext. bench) 2x15 12lbs

Pushup Plus(feet elevated) BWx15x15

Pulley External Rotation 10lbs. 2x12 each arm

Pulley Internal Rotation 10lbs. 2x15 each arm

90/90 DB External Rotation 10lbs. 2x15 each arm

Wrist Roller 15 lbs 3 sets

Hanging Leg raises 2x12

3/16/2007 Workout

Pair 1

SL Deadlift 205x12x12

Dips BWx6 Pushups BWx12x12 (light because of pulled right pec)

Pair 2

Front Squat (ATG) 185x12x12

Pull-ups BWx12x 10 (lighter, felt pec pull)

Pair 3

Low Pulley Row 140x12x12

V-bar press down 60x12x12

Pair 4

Rope press down 50x12x12x12

Rope curl 42.5x12x12x12

Pulley side raise 10x12x12 each arm


3/17/2007 Workout

10 50yd. Hill sprints
 
March 20 thru March 23, 2007 Workout Log

3/20/2007 Workout

Pair 1

Deadlift (wide grip, 4in. Step) 20512x12

Barbell Overhead Press 95x12x12

Pair 2

Squat (ATG) 285x12, 295x12

Pull-ups(narrow, semi-supinated grip) (BW+30)x12x11

Pair 3

Barbell curl 75x12x12

Dumbell Lying tricep 30x12x12

Pushups BWx20

Horizontal Pullups BWx20


3/21/2007 Workout

20 min Elliptical HIIT

10 min. aerobic row (kayak) HIIT

Cuban Press (on 45-degree back ext. bench) 2x15 12lbs

Pushup Plus(feet elevated) BWx15x15

90/90 DB External Rotation 12lbs. 2x15 each arm

Wrist Roller 15 lbs 3 sets

Hanging Leg raises 2x12



3/23/2007 Workout

Pair 1

SL Deadlift 225x12, 235x12

DB Overhead Press 45x12x12

Pair 2

Front Squat (ATG) 205x12x12

Pull-ups (wide grip) (BW+10)x12x12

Pair 3

Hammer Strength Row (close grip) 180x12x12

Pushups BWx20x20 (pec feels better)

Super set

DB Curl 25x12x12x10

V-bar Pressdown 60x12x12x10
 
3/20/2007 Workout

Pair 1

Deadlift (wide grip, 4in. Step) 20512x12

Wow, that's a lot of plates. :p
 
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