Poor Irish Man's Training Log

mreik said:
do you do your calf raises seated or standing?
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Sitting on the flat bench with the bar as close to my knees as I can.
mreik said:
how do you get such odd numbers on all of your exercises?
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Do you mean the .5 stuff? The weights are in "Kilos" so the poundage on them are kinda weird - 2.75lbs, 11lbs, 22lbs, 44lbs
 
Whew! Another week done. I had no energy going into this workout. My alergies were kicking my ass all day and I was working out in my yard (moving old concrete and whatever). So I felt pretty worn down.

Anyway, once the workout got going, I felt great. My body is reacting well to the conditioning and today felt good, went pretty quick. Friday:

Bench Press: 123lbs @ 15 x2, 12 x1 (again, the last set was tough!)
Deadlift: 99lbs @ 15 x3
Lat Pull Down: 93.5lbs @ 15 x3
Squat: 95.5lbs @ 12 x2, 15 x1
Bent Over Rows: 35lbs @ 15 x3
Weighted Lunges: 26lbs ea. @ 12 x3 (I hate lunges!!!)
Cuban Press: 20lbs @ 15 x3
Weighted Calf Raises: 99lbs @ 15 x3
Crunches: 15 x3

We're looking at increasing the weight for bench press, deadlift, bent over rows, and I'll probobly increase the weight on lat pull downs too.

I also played basketball yesterday for and hour and a half or so and will probobly play tomarrow morning too, we'll see how much energy I have.
 
Monday, Monday, Monday! I was really looking forward to this workout. After 2 days rest I was ready. I spent some time this weekend reviewing my program and found a few details I was missing out on. So, not only did I make some minor changes to the way I was doing a few exercises, but I also increased the weight on a number of them too.

Bench Press: 125lbs @ 12 x3 (only a 2lbs increase, but it made a difference)
Deadlift: 133lbs @ 12 x3 (34lbs increase)
Lat Pull Down: 95lbs @ 12 x3 (2lbs increase)
Squat: 95.5lbs @ 12 x2, 15 x1 (changed from 90 degree to ass to grass)
Bent Over Rows: 45lbs @ 12x3 (10lbs increase)
Weighted Lunges: 26lbs ea. @ 12 x3 (I can't say it enough - I hate lunges!!!)
Cuban Press: 20lbs @ 15 x3
Weighted Calf Raises: 133lbs @ 15 x3 (34lbs increase, also placed feet on platform, but it hurt my left hip joint so I stopped)
Crunches: 25 x3 (added 10 more per set)

I didn't go 15 on all the exercises today on account of the added weights, I wanted to make sure I could do it all without premature burnout. I did, so Wednesday will deffinetely be an ass kicker. I only have 5 more workouts until a change the rep/weight scheme - pretty jazzed about that.

Followed up with a 45 minute round of basketball just to make sure my ass was kicked good enough. Tomarrow I will play basketball for probobly 2 hours (we'll see, it's been raining).
 
This is for yesterday. This was a very tough workout for me, I felt seriously unmotivated and tired, possibly due to lack of enough food or sleep:

Bench Press: 125lbs @ 12 x2, 10 x1 (i'm not sure what happened at the end there)
Deadlift: 133lbs @ 15 x3
Lat Pull Down: 95lbs @ 15 x2, 12 x1
Squat: 95.5lbs @ 15 x3
Bent Over Rows: 45lbs @ 15x3
Weighted Lunges: 26lbs ea. @ 10 x3 (f*ckin lunges!!!)
Cuban Press: 20lbs @ 15 x3
Weighted Calf Raises: 133lbs @ 15 x3
Crunches: 25 x3
 
Today was a good workout - with one exception, my rest periods sucked! I was a bit unmotivated at the beginning but quickly got into it. I started with a minute of jump rope and then:

Bench Press: 125lbs @ 12 x2, 10 x1 (I think I could have done the 12, but I was working out alone today and didn't feel like getting stuck)
Deadlift: 133lbs @ 15 x3
Lat Pull Down: 95lbs @ 15 x3
Squat: 95.5lbs @ 15 x3
Bent Over Rows: 45lbs @ 15x3
Weighted Lunges: 26lbs ea. @ 12 x3 (ahahahah!!!)
Cuban Press: 25.5lbs @ 15 x3 (upped the weight a bit)
Weighted Calf Raises: 133lbs @ 15 x3
Crunches: 30 x1, 25 x2

And this completes the end of week 3 - and now, 2 days rest!!!
 
Good workout today - went quick and smooth. This is the last week before a changeup and i'm getting itchy. Started with a quick 1 minute jump rope and then into the routine:

Bench Press: 125lbs @ 12 x2, 10 x1 (Having problems with those last couple reps)
Deadlift: 133lbs @ 15 x3
Lat Pull Down: 95lbs @ 15 x3
Squat: 95.5lbs @ 12 x3
Bent Over Rows: 45lbs @ 15x3
Weighted Lunges: 26lbs ea. @ 12 x3 (I almost fell over doing these, it was pretty funny)
Cuban Press: 31lbs @ 12 x3 (upped the weight a bit more)
Weighted Calf Raises: 133lbs @ 15 x3
Crunches: 25 x3

No basketball today or anything, but i'm thinking of adding running to my week.
 
Today was a great workout. Starting with the bench (which i've been strugling with), busted out 15 on the first set and it was on from there. It went quick - rest times were good and much closer to where they're supposed to be. Also added some weight to the squat which was difficult but awesome. Friday is my last workout before switching to lower reps/higher weights - very frickin excited! I'm ready for change.

Bench Press: 125lbs @ 15 x1, 12 x1, 11 x1 (Still missed that last set by 1, damnit!)
Deadlift: 133lbs @ 15 x3
Lat Pull Down: 95lbs @ 15 x3
Squat: 134lbs @ 12 x3 (38.5lbs increase!)
Bent Over Rows: 45lbs @ 15x3
Weighted Lunges: 26lbs ea. @ 12 x3
Cuban Press: 31lbs @ 15 x1, 14 x1, 13 x1
Weighted Calf Raises: 133lbs @ 15 x3
Crunches: 25 x3

That's it baby! See ya Friday.
 
Friday:

Tough workout! Really looking forward to Monday - two days rest and a change-up in the reps routine.

Bench Press: 125lbs @ 14 x1, 12 x1, 8 x1 (Something happened)
Deadlift: 133lbs @ 15 x3
Lat Pull Down: 95lbs @ 15 x3
Squat: 134lbs @ 12 x3
Bent Over Rows: 45lbs @ 15x3
Weighted Lunges: 26lbs ea. @ 12 x3
Cuban Press: 31lbs @ 15 x1, 12 x2
Weighted Calf Raises: 133lbs @ 15 x2, 10 x1 (got a cramp)
Crunches: 25 x3
 
Today marks the first day of month 2! This was a strange workout, partly becuase I didn't really get a full 2 days rest like I planned but mostly just because it was time to increase all the weights and switch to a 8-12 rep scheme, so it was a little weird trying to figure out exactly what weights should be. Also, (we knew this would happen) the "gaps" in necessarry weight between me and my partner is starting to show more. He is much better at bench, wheras I am better at lat pull downs and squats. There will probobly be some more changes in the weights to come, but here's from today:

Bench Press: 147lbs @ 6 x1 (too much weight), 136lbs @ 8 x2
Deadlift: 147lbs @ 12 x3 (gonna have to increase this more, prob another 20lbs)
Lat Pull Down: 115lbs @ 8 x2, 12 x1 (gonna need more weight here too)
Squat: 149lbs @ 8 x3 (at first I threw down too much weight and gotta "tingly" feeling in my groin - decided to lighted it up a bit)
Bent Over Rows: 55lbs @ 12x3
Weighted Lunges: 31.5lbs ea. @ 8 x2, 12 x1
Cuban Press: 30lbs @ 15 x1, 35lbs @ 12 x2 (a little problem with math at first)
Weighted Calf Raises: 169lbs @ 12 x3
Crunches: 30 x3

One thing to note is that my diet has changed, at first I was going full out with what I consider "healthy" eating which included avoiding potatoes, rice, breads and pastas especially for my last meal - not doing that any more. My appetite has increased and I am now eating more of everything, still keeping it mostly healthy.
 
This is from Wednesday:

My head wasn't really into it, even tough I did pretty good.

Bench Press: 136lbs @ 9 x1, 8 x1, 7 x1 (I suck at bench, damnit!)
Deadlift: 169lbs @ 12 x3 (added a few more pounds)
Lat Pull Down: 125lbs @ 8 x3 (bumped it up again)
Squat: 149lbs @ 8 x3
Bent Over Rows: 55lbs @ 12x3
Weighted Lunges: 31.5lbs ea. @ 8 x3
Cuban Press: 35lbs @ 12 x2, 10 x1
Weighted Calf Raises: I've been having a little prob with calf cramp and pain in hip joint, so I used very little weight to see if it still did it, and it did.
Crunches: 25 x3

All in all, it wasn't a bad workout.
 
Friday:

WOOHOO!!! I had a kick-ass-f**king workout today. After Wednesday's crap, I decided to try something I keep reading about, so I drank a cup of coffee about 30 minutes or so before my workout. Mental or not - I don't know - don't care! My workout was great. Best i've had for a while.

Bench Press: 147lbs @ 8 x2, 7 x1 (Upped the weight [ego] and had to get a little help on the last rep of each set, but felt great)
Deadlift: 169lbs @ 12 x3
Lat Pull Down: 125lbs @ 12 x1, 10 x2
Squat: 149lbs @ 10 x3
Bent Over Rows: 55lbs @ 12x3
Weighted Lunges: 31.5lbs ea. @ 10 x2, 8 x1
Cuban Press: 35lbs @ 12 x3
Weighted Calf Raises: 125lbs @ 12 x3 (switched to standing because of hip)
Crunches: 25 x3

Looking forward to Monday!!!
 
Wednesday:

Bench Press: 147lbs @ 8 x1, 7 x1, 6 x1
Deadlift: 169lbs @ 12 x3
Lat Pull Down: 125lbs @ 8 x3
Squat: 149lbs @ 8 x3
Bent Over Rows: 55lbs @ 12x3
Weighted Lunges: 31.5lbs ea. @ 8 x3
Cuban Press: 35lbs @ 8 x3
Weighted Calf Raises: 125lbs @ 12 x3 (switched to standing because of hip)
Crunches: 20 x3

This was a kind of weak workout, I was strapped for time, so I only did 8 reps on alot of exercises.

My workout partners are talking about changing the workout cause they arn't showing the results they want. I think they're just impatient, but we'll see what happens.
 
Friday:

Bench Press: 147lbs @ 8 x2, 6 x1
Deadlift: 169lbs @ 12 x3
Lat Pull Down: 125lbs @ 12 x1, 135lbs @ 8 x2 (upped the weight)
Squat: 149lbs @ 8 x2
Bent Over Rows: 55lbs @ 12x2
Weighted Lunges: 31.5lbs ea. @ 8 x2
Cuban Press: 35lbs @ 8 x2
Weighted Calf Raises: 125lbs @ 12 x2
Crunches: 25 x2

So it wasn't a bad workout - but it wasn't the greatest either. There was some residual both Wednesday and today from missing Monday's workout.

I got a call right after the first triad and had to leave, so I only did 2 sets of the second and third triads.

Next week, I gotta kick it into high gear!!!
 
Monday:

I started my new job today and my concerns were valid but I think manageable. I had very little energy after 10 hours of working in the sun (and not eating properly). I need to do a better job stagering my meals throughout the day so that I have more energy when I get off work.

I still went and worked out, it just wasn't as intense as I need it to be.

Bench Press: 147lbs @ 6 x2, 8 x1
Deadlift: 169lbs @ 12 x3
Lat Pull Down: 135lbs @ 8 x3
Squat: 149lbs @ 8 x3
Bent Over Rows: 55lbs @ 12x3
Weighted Lunges: 31.5lbs ea. @ 8 x2, 12 x1
Cuban Press: 35lbs @ 12 x3
Weighted Calf Raises: 125lbs @ 12 x3
Crunches: 30 x3
 
You may notice that there was no workout for Wednesday this week. That's because I am going out of town Friday after work and won't be able to workout; so I skipped Wednesday and worked out today (Thursday). I thought it would be better to have a two day gap between Monday and Thursday and a three day gap between Thursday and Monday instead of having any four day gaps.

Anyway...

Bench Press: 147lbs @ 7 x1, 6 x1, 5 x1
Deadlift: 169lbs @ 12 x3
Lat Pull Down: 135lbs @ 8 x3
Squat: 149lbs @ 8 x3
Bent Over Rows (seated): 135lbs @ 8 x3
Weighted Lunges: 31.5lbs ea. @ 12 x1, 10 x1, 8 x1
Cuban Press: 35lbs @ 10 x3
Weighted Calf Raises: 125lbs @ 12 x3
Crunches: 30 x3

This was a good workout. I didn't have the energy still - but I probobly won't after getting off work ever again! Muscles felt great though, arms, pecs, abs, calfs - all intense.
 
Work is seriously kicking my arse. 10 - 12 hrs per day in the sun working my butt off. So i'm really tired when I go to work out, but I keep going anyway.

Bench Press: 137lbs @ 12 x1, 10 x1, 8 x1 (had to lower the weight back down to hit my rep's - I think because of being so tired from work)
Deadlift: 169lbs @ 12 x3
Lat Pull Down: 145lbs @ 8 x3 (increased weight)
Squat: 171lbs @ 8 x3
Bent Over Rows (seated): 135lbs @ 8 x3
Weighted Lunges: 31.5lbs ea. @ 8 x3
Cuban Press: 35lbs @ 12 x3
Weighted Calf Raises: 137lbs @ 12 x3
Crunches: 25 x3
 
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