Rest

I have taken the week off to rest a bit. I will be back at the gym on Sunday.

March 16, 2006

It's official this is not a good week for me and weight training and I blame it all on the guys who try to lift a week before spring break. If you think you are going to get big and ripped by going to the gym for 1 week and doing some half-ass training routine you read in a magazine then you are a DOUCHEBAG!!!

Ok enough of me ranting.

Military Press
Set 1 95lbs 15 reps
Set 2 135lbs 10 reps
Set 3 155lbs 8 reps
Set 4 175lbs 5 reps

Front Raises
Set 1 20lbs 10 reps
Set 2 20lbs 10 reps

Reverse Cable Cross-Over
Set 1 50lbs 10 reps
Set 2 60lbs 6 reps
Set 3 50lbs 8 reps

Squat
Set 1 185lbs 10 reps
Set 2 225lbs 10 reps
Set 3 315lbs 6 reps
I was going to pyramid back down but here is where the douchebags come in. I had to use the smith machine to do squats because some ass was doing curls on the squat rack, and to make matters worse he was only curling 55lbs. Don't be this guy, unless you are curling 150+ go grab the barbell with the weights already attached and sure as hell stay away from the squat rack unless you are doing squats. So I went to pull one of the 45lb plates off and all of the weights slammed to the floor and the smith machine broke into several hundred pieces (no joke). So that ended my squats for the night.

Leg Curls
Set 1 90lbs 15 reps
Set 2 110lbs 8 reps

Rest and Stretch for about 10 minutes because of severe hamstring cramping. Guys always stretch, I stretch every muscle I about to use and I still sometimes cramp up.

Seated Calf Raises
Set 1 315lbs no idea how many reps I did I did as many as i could until I physically could not move the weights from the stretched position, then I had to use my arms to lift the weights back up to rack them.
Set 2 315lbs same as above.

Tomorrow Back, Biceps, and Traps

March 14, 2006

Last night did Chest and Triceps. It was a pretty bad workout to say the least, I got to the gym late and only had 45 minutes to complete a 1hour workout and to top that off all of the kids getting ready for springbreak were in the gym using my equipment, I hate the people that think working out chest and biceps 3 days before they go on vacation will do something. Anyway...

Dips
2 sets Body weight 20 reps each set

Flat Bench
Set 1 185lbs 12 reps
Set 2 225 lbs 3 reps, I lost my grip after the second rep and after I lost my concentration it was all downhill from there.
Set 2 185lbs 10 reps, I just wanted to get something out of the flat bench and I just lost focus after losing my grip on that second set.

Decline Dumbbell Bench
Set 1 65lbs 12 reps
Set 2 75lbs 8 reps

Cable Crossover
Set 1 50lbs 12 reps
Set 2 60lbs 10 reps

Pressdowns
Set 1 60lbs 10 reps
Set 2 70lbs 8 reps

Cable Crunches
Set 1 90lbs 15 reps, 70lbs 10 reps, 60lbs 10 reps, 40lbs 10 reps

Then they kicked me out so they could close. Such a shitty workout!!!

March 12, 2006

On Friday March 10, 2006 I worked Back and Biceps.

Pullups
3 sets to failure

T-Bar Rows
Set 1 180lbs 12 reps
Set 2 225lbs 10 reps
Set 3 240lbs 8 reps

Dumbbell Rows
Set 1 80lbs 10 reps
Set 2 80lbs 12 reps

Dumbbell Curls
Set 1 40lbs 8 reps
Set 2 45lbs 8 reps

Barbell Curls
Set 1 70lbs 8 reps
Set 2 70lbs 6 reps

Cable Crunches
Set 1 60lbs 25reps

Donkey Calf Raises
Set 1 505lbs 15 reps
Set 2 505lbs 10 reps
A few seconds of rest between sets.

Monday I will be hitting up chest, triceps and shoulders.

March 10, 2006

I missed my workout on Wednesday because I was a little under the weather so last night I did a shoulder and leg workout. I hit some personal bests last night and I could have done a lot better had I rearranged my workout a little but non-the-less it was a pretty good workout complete with cramping and almost vomiting.

Front Raises
Set 1 45lb plate 10 reps
Set 2 45lb plate 10 reps

Lateral Raises
Set 1 25lbs 10 reps
Set 2 25lbs 10 reps

Military Press
Set 1 95lbs 15 reps
Set 2 105lbs 10 reps
Set 3 125lbs 10 reps
Set 4 185lbs 1 reps (Had I started out doing military press I am positive I could have squeezed out 6 reps here but the pump in my shoulders was so huge I just couldn't move it any more than 1 rep)

Reverse Cable Cross-Over
Set 1 35lbs 10 reps
Set 2 40lbs 10 reps
Set 3 45lbs 10 reps

Leg Press
Set 1 315lbs 6 reps narrow stance/6 reps wide stance
Set 2 405lbs 6 reps narrow/ 6 reps wide
Set 3 495lbs 6 reps wide/ 6 reps narrow

Leg Curls
Set 1 90lbs 10 reps
Set 2 100lbs 10 reps

Seated Calf Raises
Set 1 270lbs 15 reps
Set 2 270lbs 8 reps
Set 3 225lbs 15 reps
Set 4 180lbs 15 reps
(just a few seconds of rest between sets)

Cable Crunches
Set 1 5 plates 15 reps
Set 2 6 plates 15 reps

Tonight Back, Biceps, Traps.

March 07, 2006

Last night I did chest and tris. I didn't stick to my original routine because I wanted to change things up a bit and do a little higher volume with a lot less rest. I just felt like changing it up a bit last night. Rest between all sets was 1 minute.

Power Press
Set 1 10 plates 20 reps
Set 2 14 plates 15 reps
Set 3 16 plates 10 reps
Set 3 20 plates 10 reps
Not sure how much weight I was doing but I definitely knew it wasn't enough.

Flat Dumbbell Bench
Set 1 70lbs 10 reps
Set 2 70lbs 10 reps

Cable Crossover
Set 1 50lbs 10 reps
Set 2 70lbs 8 reps

Barbell Pullover/Close Grip Press (I started off doing pullovers and went straight into close grip)
Set 1 70lb 10 reps/ 12 reps
Set 2 70lbs 10 reps/ 12 reps

Skull Crushers/Close Grip Press
Set 1 75lbs 10 reps/8 reps
set 2 75lbs 10 reps/8 reps

Reverse Curls
Set 1 2.5plates 8 reps
Set 2 2.5plates 8 reps

Dips
Set 1 5 reps
Set 2 5 reps

Decline Crunches
Set 1 35lb plate 15 reps
Set 2 35lb plate 12 reps
Set 3 no weight 20 reps

After the last set of crunches my abs started cramping so I left. My weight still has not changed, now this may be a good thing or it may be a bad thing. The good, I may be gaining muscle weight and losing fat or the bad, I may be staying exactly the same. I am going to bump my calories up another 500 per day and see if I see any results without fat gain. Wish me luck.

March 02, 2006

Last night I did back and biceps. I changed up the back exercises a little because I just kind of felt like doing something different. I also decided to up the antee on curls.

Lat Pulldowns
Set 1 10 plates 15 reps
Set 2 12 plates 10 reps
Set 3 13 plates 10 reps

Seated Rows
Set 1 12 plates 8 reps
Set 2 13 plates 6 reps
Set 3 13 plates 7 reps (really should have bumped it to 14 plates)

One Arm Dumbbell Rows
Set 1 55lbs 10 reps
Set 2 65lbs 10 reps

Dumbbell Curls
Set 1 40lbs 8 reps
Set 2 45lbs 6 reps

Barbell Curls
Set 1 70lbs 8 reps
Set 2 70lbs 7 reps

Seated Calf Raises
set 1 250lbs 15 reps
Set 2 270lbs 10 reps

The worst news is for the past week my weight has been stagnant at about 190lbs. Looking over the diet to see what I am doing wrong. Will keep you posted on that.