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  • #61
    nice deads!

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    • #62
      Thanks, man. I still have a lot of trouble getting myself to really keep my weight back and not start by lifting my hips. When I get it RIGHT, I do okay.
      We'll see how this goes...

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      • #63
        FYI: Updates may be sparse this next week - new office and covering for someone in another department while she's on vacation, so my hours will be nuts.
        We'll see how this goes...

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        • #64
          Not the greatest feeling day on the bench, but not bad.

          Bench Press: 12x45; 8x95; 8x135; 8x185; 6x205; 6x225; 3x235; 3x235
          Incline Dumbbell Press: 8x65; 8x70; 8x70; 8x70
          T-Bar Row: 12x125; 12x135; 12x135; 12x135
          Rear Delt Fly Machine: 15x85; 15x85; 15x85
          Preacher Curl: 10x65; 10x75; 10x75; 10x0
          Elliptical: 2.53 miles in 10 minutes
          We'll see how this goes...

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          • #65
            Nice work bro
            "Greater love hath no man, than to lay down his life for a friend" John 15:13
            CFD

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            • #66
              This past week

              Like I said earlier, this week was nuts. After having Monday off of work, I worked 48 hours in the next four days. All of that took a bit of a toll mentally, so I did take it easy on deads this morning - I just wasn't really in th right mental zone to push. I'd rather stay safe than screw something up and hurt myself. This weekend will be a big time reboot for my brain!

              Squat: 12x45; 8x135; 8x185; 6x225; 5x275; 5x275; 5x315; 5x315; 3x365; 3x365; 1x375
              Bulgarian Split Squat (back leg elevated, holding dumbbells): 12x60; 12x60; 12x60; 12x65
              Lying Leg Curl: 8x130; 8x140; 8x140; 8x150
              Plate Pinch Grip: 3 timed sets to failure holding one 45 pound plate
              Standing Calf Press: 20x285; 20x285; 20x285; 20x300
              Elliptical: 2.62 miles in 10 minutes

              Stepmill: 55 stories in 10 minutes
              Arc Trainer: 0.69 miles in 10 minutes
              Free Motion Weighted Crunch: 15x145; 15x145; 15x145; 15x150
              Elliptical: 2.35 miles in 10 minutes
              Stationary Bike: 7.56 miles in 20 minutes

              Incline Bench Press: 37x95; 28x95; 26x95
              EZ Bar Pushdown: 8x95; 8x95; 8x95; 8x95
              Lat Pull: 10x170; 10x170; 10x170; 10x170
              Seated Dumbbell Shoulder Press: 12x45; 12x45; 12x45
              EZ Bar Curl: 10x65; 10x65; 10x65; 10x65
              Dumbbell Shrug: 12x90; 12x90; 12x90
              Elliptical: 2.58 miles in 10 minutes

              Stepmill: 55 stories in 10 minutes
              Arc Trainer: 0.69 miles in 10 minutes
              Free Motion Weighted Crunch: 15x145; 15x145; 15x145; 15x150
              Elliptical: 2.44 miles in 10 minutes
              Stationary Bike: 7.68 miles in 20 minutes

              Deadlift: 8x135; 6x185; 6x225; 5x275; 3x315; 3x315; 5x225; 5x225
              Alternating Standing Dumbbell Hammer Curl: 10x40; 10x40; 10x40; 10x45
              Upright Row: 10x95; 10x95; 10x95; 10x105
              Standing Overhead Dumbbell Tricep Extension: 6x70; 6x70; 6x70; 6x70
              Standing Calf Press: 20x285; 20x285; 20x285; 20x300
              Elliptical: 2.71 miles in 10 minutes

              The good news is that the new office is awesome. I sorta feel like a bad*** scanning my fingerprint to get in. Next time we move, we'd better get a retina scanner! LOL

              Also, I think the changes in my diet have been good. I've gained back a few of the pounds I lost. I'm not looking to explode, but to gain slowly, so I think I'm on a good track for that. I'm not sure how much anything has shown in my physique, except for my back, which I'm really happy about.
              We'll see how this goes...

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              • #67
                Bench Press: 12x45; 8x95; 8x135; 8x185; 6x205; 6x225; 3x245; 4x245
                Incline Dumbbell Press: 8x70; 8x70; 8x70; 8x70
                T-Bar Row: 12x135; 12x135; 12x135; 12x135
                Rear Delt Fly Machine: 15x85; 15x85; 15x85
                Preacher Curl: 10x75; 10x75; 10x75; 10x80
                Elliptical: 2.52 miles in 10 minutes
                We'll see how this goes...

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                • #68
                  Squat: 12x45; 8x135; 8x185; 6x225; 5x275; 5x275; 5x315; 5x315; 3x375; 3x375
                  Bulgarian Split Squat (back leg elevated, holding dumbbells): 12x60; 12x60; 12x65; 12x65
                  Lying Leg Curl: 8x140; 8x140; 8x150; 8x150
                  Plate Pinch Grip: 3 timed sets to failure holding one 45 pound plate
                  Standing Calf Press: 20x285; 20x285; 20x285; 20x300
                  Elliptical: 2.61 miles in 10 minutes

                  The plate holds are pretty tough after doing the Bulgarian squats. Four sets of holding those dumbbells will work your grip, too!
                  We'll see how this goes...

                  Comment


                  • #69
                    Stepmill: 55 stories in 10 minutes
                    Arc Trainer: 0.69 miles in 10 minutes
                    Free Motion Weighted Crunch: 15x145; 15x145; 15x145; 15x150
                    Elliptical: 2.36 miles in 10 minutes
                    Stationary Bike: 7.57 miles in 20 minutes
                    We'll see how this goes...

                    Comment


                    • #70
                      Incline Bench Press: 37x95; 28x95; 26x95
                      EZ Bar Pushdown: 8x95; 8x95; 8x95; 8x95
                      Lat Pull: 10x170; 10x170; 10x170; 10x170
                      Seated Dumbbell Shoulder Press: 12x45; 12x45; 12x45
                      EZ Bar Curl: 10x65; 10x65; 10x65; 10x65
                      Dumbbell Shrug: 12x90; 12x90; 12x90
                      Elliptical: 2.53 miles in 10 minutes

                      I was tired this morning. I struggled through this one. The good news is that the lat pulls, shrugs, and curls felt A LOT stronger at the end of the sets. I'm interested to see where those go next time.
                      We'll see how this goes...

                      Comment


                      • #71
                        Stepmill: 55 stories in 10 minutes
                        Arc Trainer: 0.69 miles in 10 minutes
                        Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
                        Elliptical: 2.39 miles in 10 minutes
                        Stationary Bike: 7.60 miles in 20 minutes

                        Happy Friday!

                        P.S.: I've decided that businesses should institute nap policies...not related to my training, I know, but I'm just sayin'...
                        We'll see how this goes...

                        Comment


                        • #72
                          Originally posted by AlphaBrass01 View Post
                          Stepmill: 55 stories in 10 minutes
                          Arc Trainer: 0.69 miles in 10 minutes
                          Free Motion Weighted Crunch: 15x145; 15x145; 15x150; 15x150
                          Elliptical: 2.39 miles in 10 minutes
                          Stationary Bike: 7.60 miles in 20 minutes

                          Happy Friday!

                          P.S.: I've decided that businesses should institute nap policies...not related to my training, I know, but I'm just sayin'...
                          I agree!!!!!
                          laurie@controlledlabs.com

                          Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).

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                          • #73
                            Deadlift: 8x135; 6x185; 6x225; 5x275; 3x315; 1x335; 1x365; 3x315; 6x225
                            Alternating Standing Dumbbell Hammer Curl: 10x40; 10x40; 10x45; 10x45
                            Upright Row: 10x95; 10x95; 10x95; 10x105
                            Standing Overhead Dumbbell Tricep Extension: 6x70; 6x70; 6x75; 6x75
                            Standing Calf Press: 20x285; 20x285; 20x285; 20x300
                            Elliptical: 2.58 miles in 10 minutes

                            Another tired-feeling morning, but I think the session went well.

                            Overall, I think things are going pretty well. I'm pleased with my progress, especially using what I see as my two most important measuring sticks - the way I look and the way I feel.
                            We'll see how this goes...

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                            • #74
                              Bench Press: 12x45; 8x95; 8x135; 8x185; 6x205; 6x225; 4x245; 4x245
                              Incline Dumbbell Press: 8x70; 8x70; 8x70; 8x70
                              T-Bar Row: 12x135; 12x135; 12x135; 12x135
                              Rear Delt Fly Machine: 15x85; 15x85; 15x85
                              Preacher Curl: 10x75; 10x75; 10x80; 10x80
                              Elliptical: 2.56 miles in 10 minutes

                              This workout felt horrible, even though it doesn't look that bad by the numbers. The timing was all off, through nobody's fault but my own. When I got out of the car to walk into the gym, I got my bag and left my keys on the backseat...then proceeded to close and lock the door. So...twenty minutes later, I had finally reached someone at AAA to get them headed my way. When they got there, that was another fifteen minutes of timing thrown off. Oh well - I guess it happens when you do something stupid.
                              We'll see how this goes...

                              Comment


                              • #75
                                To contrast yesterday, this workout felt great!

                                Squat: 12x45; 8x135; 8x185; 6x225; 5x275; 5x275; 5x315; 5x315; 3x375; 4x375
                                Bulgarian Split Squat (back leg elevated, holding dumbbells): 12x60; 12x65; 12x65; 12x65
                                Lying Leg Curl: 8x140; 8x150; 8x150; 8x150
                                Plate Pinch Grip: 3 timed sets to failure holding one 45 pound plate
                                Standing Calf Press: 20x285; 20x285; 20x285; 20x300
                                Elliptical: 2.58 miles in 10 minutes

                                Squats felt strong!
                                We'll see how this goes...

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