Workout Diary

T

THBench

0
Hey everyone i will be tracking my workouts online here from now on. This is for my personal use but I may refer to this if i come to a plateou in my workout. Its available to anyone who wants to read.

6/8/06
Back/Biceps/Abs/Calve make-up

7 min basketball warm-up.

Low cable rows (1:25 rest)
1st set: 50% of workout. 60 lbs x 5. Easy.
2nd set: 90 lbs x 6. Medium-easy
3rd set: 120 lbs x 10. Hard, completed.
4th set: 120 lbs x 10. Hard, barely completed.
5th set: 120 lbs x 10. Hard, completed with stall of last 2 reps.
6th set: 90 lbs x 9. Fairly hard.

Close grip (Ring finger) barbell shrugs (With arm movement)
1st set: 45 lbs x 10. Easy, felt a small tiredness in traps
2nd set: 95 x 10. Hard, completed
3rd set: 100 x 10. Hard, last rep stalled. Feeling it hard in my forearms
4th set: 95 x 10. Hard, last rep stalled. Feeling it hard in my forearms
Superset: no arm movement shrug 100 x 10. Easy.

Barbell calve raise (1,2 count = 1 rep)
1st set: BW x 10
2nd set: 135 x 10. Easy
3rd set: 155 x 10. Easy, forearms almost give in.
4th srt: 160 x 10. Easy for calves, hard for forearms.
5th set: 160 x 10. Feeling small tension in calves, hard in forearms.

Lat pull-down 10 minute superset.
1st set: 90 x 10. Easy

Barbell Curls (fore-finger)
1st set: 45 x 5. Easy
2nd set: 60 x 5. Easy, small resistance half-way through motion.
3rd set: 70 x 10. Medium, 3 sec for last rep motion.
4th set: 75 x 9. Could not complete 10th rep. Last 3 reps, back was bent. Hard.
5th set: 70 x 6. Failed on 7th rep. Quickly switched off the 2.5's and completed set til failure (4 more reps). Very hard.

Abdominals
Straight-Legged Raises (30 sec rest)
1st set: BW x 20. Very easy
2nd set: Bw x 20. As easy as set 1
3rd set: BW x 20. Medium leaning towards easy.
4th set: BW x 20. Medium

Dumbell Sit-ups (15 sec rest)
1st set: 55 x 10. Very easy.
2nd set: Tried it with plates for the first time, did 5 reps and didnt work out w/ 70 lbs. (45, and a 25)
3rd set: 55 x 10. Very easy. Only have one dumbell so called it quits cuz of its simplicity.
 
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6/9/06

Rest day.

Abdominals sore. Back not sore, biceps not sore, calves not sore.
 
6/11/06
Chest/Shoulders/Triceps

Amino Jac 30 min before workout.

Westside dynamic effort bench day

Bench Press: 10 sets of 3 reps with 60% of 1RM;(105) use three different grips; (45 to 60 sec rest between sets) Easily done. Grip one thumb to end of rough, 2 pointer to end of rough, 3 pinky on ring.

Lying Dumbbell Tricep Extensions: 4 sets of 8 reps
Set 1: 28.2 lbs on each hand. Easy
Set 2: 33.2 lbs on each hand. Hard
Set 3: 33.2 lbs on each hand. Could not complete
Set 4: 28.2 lbs on each hand. Medium
Set 5: 28.2 lbs on each hand. Hard, but barely completed.

Dumbbell Side Raises: 3 sets of 10 reps
Set 1: 13.2 lbs on each. Easy
Set 2: 18.2 lbs on each. Medium
Set 3: 18.2 lbs on each. Medium-Hard
Set 4: 18.2 lbs on each. Hard, but barely completed.

Bent Over Dumbbell Side Raises: 3 sets of 10 rep
Set 1: 13.2 lbs on each. Hard
Set 2: 13.2 lbs on each. Very hard
Set 3: 13.2 lbs on each. Very hard, couldnt complete last rep without stalling.

Whey protein shake after workout. Rear delts feel tired.
 
6/12/06

My birthday, so I cut back on the exercises. Also, wasn't feeling to strong throughout the day and when performing exercises.

Legs

5 min basketball warm-up

Box Squats
1st set: 45 lbs x 5. Easy
2nd set: 95 lbs x 5. Easy
3rd set: 155 lbs x 3. Easy
4th set: 195 x 6. Easy
5th set: 210 x 5. Medium-Hard
6th set: 210 x 5. Hard. 3 sec 5th rep.
7th set: 215 x 4. Hard.
8th set: 215 x 4. Hard.
Superset: High resistance leg extension @ 110 lbs x 4.

Machine calve raise
1st set: Bw x 5
2nd set: 180 x 10. Medium-easy
3rd set: 190 x 2. Too hard.
4th set: 170 x 10. Easy
5th set: 180 x 10. Medium-easy

Small tightening in calves. Besides that everything feels almost as if I didnt work out.
 
6/15/06

Back/Ab Make-Up/Biceps

10 min Basketball warm-up

90 Degree Deadlifts (2:15 rest) Form concentration
1st set: 45 x 5. Easy
2nd set: 135 x 5. Easy
3rd set: 185 x 5. Easy.
4th set: 195 x 5. Medium
5th set: 205 x 4. Easy, but felt sharp main in top right shoulder.
6th set: 205 x 1. Pain got worse, so stopped.

Dumbbell Row R/L
1st set: 48.2 x 10. Medium
2nd set: 48.2 x 10. Medium-Hard

Abs:
Dumbbell Sit-Ups (1 minute rest)
1st set: 63.2 x 10. Easy
2nd set: 73.2 x 10. Easy.
3rd set: 78.2 x 10. Easy
4th set: 78.2 x 10. Easy
5th set: 78.2 x 10. Easy

DB Side Bends R/L (1 minute rest)
1st set: 63.2 x 10. Easy
2nd set: 73.2 x 10. Medium
3rd set: 73.2 x 10. Medium

Biceps
Dumbbell Bicep Curl R/L (1:30 rest)
1st set: 33.2 x 10. Medium
2nd set: 33.2 x 10. Medium for right, medium-hard for left.
3rd set: 33.2 x 10. Medium-Hard for right, Hard for left.

Whey Protein Shake after workout
 
6/16/06 - Chest/Shoulders/Tris

Lats are a little sore from 6/15 workout. Biceps and abs are not.

Breakfast - 2 yoplait whips yogurts. Calories:140 Protein:5g
1 scoop of whey protein in 1 cup of skim milk. Whey Calories:120
Whey Protein: 21 g, Milk calories: 80 Milk Protein: 8g.
Breakfast total- Calories: 380. Protein: 39 g.

Lunch - About 1 cup of Bahama Mama without alcohol
Slice of wholewheat cooked bread.
11 oz New York Strip Steak. Calories: about 500. Protein: about 55 g.

Snack (Hour after lunch) - Got a protein shake craving...
1 scoop of whey protein in 1 cup of skim milk. Whey Calories:120
Whey Protein: 21 g, Milk calories: 80 Milk Protein: 8g.
Birthday Chocolate Cake (about twice a year ppl)
1/4 cup of Green Tea- Calories: 35 Protein: 0g.

Workout Chest/Shoulders/Tris
Pretty crazy chest today tried to shock it a bit
Max bench press
1st set: 45 x 5. Easy
2nd set: 95 x 3. Easy
3rd set: 135 x 2. Easy
4th set: 155 x 1. Medium
5th set: 165 x 1. Very hard barely got it.
Did not try for 170. Obviously i am doing something wrong because once again I have decreased. 185-175-165.

Dumbbell Press
1st set: 33.2 x 10. Easy

Barbell Bench
1st set: 135 x 6. Failure

Machine Butterfly
1st set: 140 x 5. Easy
2nd set: 170 x 8. Failed on 8.
3rd set: 170 x 6. Failed on 6.

Dumbbell Floor Press
1st set: 33.2 x 10. Easy

Incline Barbell Press
1st set: 45 x 2. Easy
2nd set: 105 x 1. Easy

Chest Press
1st set: 110 x 9. Hard

Seated Dumbbell Shoulder Press
1st set: 33.2 x 10. Medium
2nd set: 33.2 x 10. Medium-hard
3rd set: 33.2 x 10. Medium-Hard

Machine tricep pushdown
1st set: 40 x 10. Medium-Easy. Felt my triceps pull.
2nd set: 50 x 10. Medium. Felt my triceps tear.
3rd set: 50 x 10. Medium-Hard. Triceps ache.

Whey Protein shake after

Snack around 5 - Balance Gold Bar- Calories: 210. Protein: 15g.
Full Throttle Energy Drink at 6- Calories 220. Protein: 0g.

30 min of basketball/what i call basketsoccer (only feet basketball) - actually sweating
15 min of swimming
Another Full Throttle energy drink (love them, but rare that i have them)

Dinner- 2 PBJ's
yoplait whip yogurt. Calories:140 Protein:5g

Whey Protein shake before bed
 
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6/17/06

Legs/Abs

4:00 PM.

Romanian Deadlifts
1st set: 45 x 5. easy
2nd set: 115 x 5. easy
3rd set: 135 x 5. easy
4th set: 185 x 5. easy
5th set: 205 x 4. medium but felt the hard strain in my rear right shoulder again. discontinued deadlifts. i will hold off for a week on deadlifts.

Box Squats (3-2-0 tempo, 2 min rest) 4 x 8 @64%
1st set: 45 x 5. easy
2nd set: 85 x 5. easy
3rd set: 135 x 3. easy
4th set: 160 x 8. Easy
5th set: 160 x 8. Easy
6th set: 160 x 8. Medium-easy
7th set: 160 x 8. Medium

Was very drained and felt like i was gunna pass out (extremely hot) so I went for a cool down swim and will do my abs and calves later.

Whey Protein shake after workout 1.

workout #2 7:30 PM
Barbell Calve Raise
1st set: 45 x 10. easy
2nd set: 135 x 10. easy
3rd set: 185 x 10. easy
4th set: 205 x 10. Easy on claves hard on arms
5th set: 205 x 9. Dropped bar, arms could not hold bar long enough to complete set, calves not tired.
6th set: 205 x 10. Stalls in between but got it through. arms still loosing grip.
7th set: 205 x ? 7-10. Concewntrating on keeping my hand holding the bar, forgot counting after 5. Easy on calves.

High resistance Leg Curls R/L
1st set: 30 x 10. medium
2nd set: 30 x 10. Medium-Hard

Did not do abs because they are a very little sore when flexed.

Whey Protein shake after workout.
 
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6/19/06

Went to weight room at school, but the weight room wasn't open for whatever reason and me and a few friends played soccer instead.

Extra rest from weights

Tommarow I will do my Back/Biceps/Abs
 
6/20/06

Intended to do Back/Biceps/Abs but had my gf over and was busy all day.

Swam for about 2 hours, played a little soccer.
 
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Back/Biceps/Abs

BO Barbell Rows (2:00 rest)
1st set: 45 x 6. easy
2nd set: 75 x 5. easy
3rd set: 95 x 12. Medium, could've gotten 14 reps. 105 next time.
4th set: 115 x 10. Medium.
5th set: 115 x 10. Medium-Hard. Felt the pain in my right shoulder again!
6th set: 120 x 8. Medium. Pain was not there.
7th set: 125 x 6. Medium.
8th set: 135 x 4. Could not touch chest on last rep. Hard.

Wide-grip Lat-Pulldown (2:00 rest)
1st set: 60 x 5. Easy
2nd set: 100 x 10. Easy, could have done 12.
3rd set: 110 x 10. Hard, barely completed.
4th set: 100 x 10. Hard.
Feeling VERY tired after this.

Jumped in the pool to cool down.
15 min later

Biceps
Hammer Curls R/L
1st set: 23.2 lbs x 10. Easy
2nd set: 33.2 lbs x 10. Hard, could not complete
3rd set: 28.2 lbs x 10. Hard, barely completed.
4th set: 28.2 lbs x 10. Hard, barely completed.

Machine Curls
1st set: 50 x 5. Failed
2nd set: No rest from 1st 40 x 5. Failed
3rd set: 30 x 11. Failed.

Whey Protein shake after workout
 
6/22/06
Back and Biceps not sore.

Going to weight room to do Westside Max Effort Bench Day (Chest/Triceps) and Shoulders

N02 before workout

Board Press
1st set: 45 x 5. Easy
2nd set: 95 x 5. Easy
3rd set: 115 x 3. Easy
4th set: 135 x 3. Easy
5th set: 170 x 3. Hard
6th set: 185 x 1. Hard, barely completed.
7th set: 190 x 1. 1RM

One arm press R/L
1st set: 30 x 15. Medium-Easy
2nd set: 30 x 15. Medium
3rd set: 35 x 15. Medium-Hard

Skullcrushers (EZ Bar)
1st set: 50 x 10. Easy
2nd set: 65 x 10. Hard
3rd set: 55 x 10. Medium-Easy
4th set: 55 x 10. Medium
5th set: 55 x 10. Medium-Hard
6th set: 55 x 10. Hard
Triceps feel shredded

30 minutes later...
Dumbbell Side raises
1st set: 18.2 x 10. Medium-Hard
2nd set: 18.2 x 10. Medium-Hard
3rd set: 18.2 x 10. Hard

Hot after workout but felt like i could keep going so played soccer for 15 min.
 
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6/24/06
Triceps still sore.

Legs/Abs

Worked out hungry.

Box Squats
1st set: 45 x 5.
2nd set: 95 x 3.
3rd set: 135 x 3.
4th set: 215 x 3. Hard
5th set: 215 x 0. Took it off the rack and lost the bar off my right shoulder. Feeling very weak and dizzy.

Shaking, weak, dizzy, tired, hungry. All of those so will continue workout later at NIGHT. First time working out in the morning and will never again.

Woke up at 11 and went to bed at 11. Worked out around 12.

Worked out again at 4:45

Box Squats
1st set: 45 x 5.
2nd set: 115 x 3.
3rd set: 155 x 3.
4th set: 185 x 3.
5th set: 205 x 3. Medium-Easy
6th set: 235 x 2. Medium-Hard
7th set: 235 x 2. Medium-Hard

High resistance Leg Extensions
1st set: 110 x 8. Hard, could have done 10 maybe.
2nd set: 110 x 8. Hard, could have done 9 maybe.

Pull Throughs
1st set: 20 x 5.
2nd set: 50 x 10. Easy
3rd set: 70 x 10. Easy. Feel a tightening in erector
4th set: 80 x 10. Medium-Easy. Same tightening.
5th set: 90 x 10. Medium. Hard to keep balance

High resistance Leg Curls R/L
1st set: 40 x 4. Hard.
2nd set: 30 x 8. Medium
3rd set: 30 x 8. Medium

Machine Calve Raise
1st set: 150 x 5.
2nd set: 170 x 10. Easy
3rd set: 170 x 10. Medium-Easy
4th set: 180 x 10. Medium

Pull-Down Abs
1st set: 10 crunches
2nd set: 80 x 10. Easy.
3rd set: 90 x 10. Medium
4th set: 90 x 10. Medium
5th set: 90 x 10. Medium-Hard
6th set: 90 x 11. Hard

Straight Leg Raises
1st set: BW x 20. Easy
2nd set: BW x 20. Medium
3rd set: BW x 20. Medium-Hard

Protein shake after workout.
 
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6/27/06

Chest/Shoulders/Triceps

Westside Dynamic Effort Bench Day

Bench Press - 10 sets of 3 reps @ 60% of 1RM.
1st set: 45 x 5.
2nd set: 85 x 5.
3rd set: 105 x 3. Easy. Normal Grip
4th set: 105 x 3. Easy. Close Grip
5th set: 105 x 3. Easy. Wide Grip (rings)
6th set: 105 x 3. Easy. Normal Grip
7th set: 105 x 3. Easy. Close Grip
8th set: 105 x 3. Easy. Wide Grip (rings)
9th set: 105 x 3. Easy. Normal Grip
10th set: 105 x 3. Easy. Close Grip
11th set: 105 x 3. Easy. Wide Grip (rings)
12th set: 105 x 3. Easy. Normal Grip

Dumbbell Tricep Extension - 4 sets of 8
1st set: 28.2 x 8. Medium-Easy
2nd set: 28.2 x 8. Medium
3rd set: 28.2 x 8. Hard
4th set: 28.2 x 8. Hard, could not complete on left arm.

Dumbbell Side Raises - 3 sets of 10
1st set: 18.2 x 10. Medium-Easy
2nd set: 18.2 x 10. Medium-Hard
3rd set: 18.2 x 10. Hard

Bent Over Dumbbell Side Raises - 3 sets of 10
1st set: 13.2 x 10. Easy
2nd set: 13.2 x 10. Easy
3rd set: 13.2 x 10. Medium
Raise the weight to 18.2 next workout with BO Dumbbell Side Raises.
 
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