3/29 Training (Tuesday)

Delts Exercise 1: DB side laterals - Set 1: 12 reps/15 lbs (warm); Set 2: 10 reps/20 lbs (warm); Set 3: 8 reps/25 lbs; Set 4: 8 reps/30 lbs; Set 5: 5 reps/35 lbs Exercise 2: Barbell shrugs - Set 1: 12 reps/135 lbs (warm); Set 2: 10 reps/185 lbs (warm); Set 3: 10 reps/275 lbs; Set 4: 8 reps/315 lbs; Set 5: 8 reps/365 lbs (straps used on sets 3,4&5) Exercise 3: High incline DB press - Set 1: 10 reps/35 lbs (warm); Set 2: 10 reps/50 lbs; Set 3: 10 reps/60 lbs; Set 4: 8 reps/60 lbs Triceps Exercise 1: Dips - Set 1: 17 reps; Set 2: 15 reps; Set 3: 12 reps/ Set 4: 10 reps (varied hand position) Exercise 2: Rope press down - Set 1: 10 reps/40 lbs (warm); Set 2: 10 reps/60 lbs; Set 3: 10 reps/70 lbs; Set 4: 8 reps/75 lbs Exercise 3: Reverse cable press - Set 1: 10 reps/45 lbs (warm); Set 2: 10 reps/65 lbs; Set 3: 8 reps/85 lbs Abs Cable pulldown - Set 1: 15 reps/85 lbs; Set 2: 20 reps/95 lbs; Set 3: 10/10 reps/105/75 lbs (superset)

3/28 Training (Monday)

Back Exercise 1: Cybex close-grip cable pulldown - Set 1: 12 reps/60 lbs (warm); Set 2: 10 reps/90 lbs (warm); Set 3: 8 reps/110 lbs; Set 4: 7 reps/130 lbs; Set 5: 4 reps/145 lbs (straps used on set 5) Exercise 2: T-bar row (wide grip) - Set 1: 10 reps/70 lbs (warm); Set 2: 8 reps/90 lbs (warm); Set 3: 8 reps/125 lbs; Set 4: 7 reps/140 lbs; Set 5: 5 reps/150 lbs (straps used on sets 4&5) Exercise 3: Incline DB pulls - Set 1: 10 reps/30 lbs (warm); Set 2: 8 reps/40 lbs; Set 3: 8 reps/50 lbs; Set 4: 8 reps/50 lbs Exercise 4: Cable row - Set 1: 12 reps/70 lbs; Set 2: 12 reps/100 lbs; Set 3: 12 reps/ 120 lbs Hamstrings/Glutes Exercise 1: Glute kickback machine - Set 1: 25 reps/60 lbs; Set 2: 25 reps/80 lbs; Set 3: 20 reps/90 lbs; Set 4: 10 reps/100 lbs Exercise 2: Seated leg curl - Set 1: 10 reps/110 lbs; Set 2: 9 reps/130 lbs Cardio Elliptical Trainer - 30 minutes (111 avg heart rate/139 max HR) Comments This is my first workout since 3/22 from lower back injury. Fortunately, my back felt pretty good tonight

3/22 Training (Tuesday)

Chest

Exercise 1: Low incline smith press - Set 1: 10 reps/135 lbs (warm); Set 2: 10 reps/165 lbs (warm); Set 3: 8 reps/185 lbs; Set 4: 7 reps/205 lbs; Set 5: 5 reps/215 lbs; Set 6: 6 reps/205 lbs

Exercise 2: Incline DB press - Set 1: 8 reps/60 lbs (warm); Set 2: 10 reps/65 lbs (warm); Set 3: 8 reps/75 lbs; Set 4: 5 reps/80 lbs

Exercise 3: Flat DB fly - Set 1: 12 reps/25 lbs (warm); Set 2: 10 reps/40 lbs; Set 3: 10 reps/45 lbs; Set 4: 8 reps/50 lbs

Biceps

Exerise 1: Incline DB curl - Sets 1&2: 10 reps/25 lbs (warm); Set 3: 8 reps/35 lbs; Set 4:
5 reps/45 lbs; Set 5: 6 reps/45 lbs

Exercise 2: Cable curl w/EZ bar - Set 1: 10 reps/50 lbs (warm); Set 2: 10 reps/80 lbs; Set 3:
8 reps/100 lbs; Set 4: 8 reps/105 lbs

Exercise 3: 1 arm preacher curl w/DB - Set 1: 10 reps/15 lbs (warm); Set 2: 10reps/25 lbs

Abs

Exercise 1: Jacknifes w/DB - 12 reps/5 lbs; Set 2: 15 reps/5 lbs; Set 3: 15 reps/10 lbs

Comments

I took a four day break as I felt really run down last Friday and over the weekend. I tweaked by lower back last night so I've scheduled an emergency visit with my PT so I'll probably have to take tonight off.

3/17 Training (Thursday)

Quads

Exercise 1: Smith squat - Set 1: 10 reps/95 lbs (warm); Set 2: 8 reps/135 lbs (warm);
Set 3: 8 reps/185 lbs; Set 4: 6 reps/205 lbs; Set 5: 7 reps/225 lbs; Set 6: 6 reps/255 lbs
(wraps used on sets 5&6)

Exercise 2: Hack squat - Set 1: 10 reps/50 lbs (warm); Set 2: 10 reps/90 lbs (warm);
Set 3: 8 reps/130 lbs; Set 4: 8 reps/180 lbs
(wraps used on sets 3&4)

Exercise 3: Sissy squat - Set 1: 10 reps; Set 2: 20 reps; Set 3: 20 reps; Set 4: 20 reps

Exercise 4: Split squat w/DB - Set 1: 8 reps/5 lb DB; Set 2: 6 reps/10 lb DB; Set 3: 6 reps; 15 lb DB

I felt off-balance doing the split squats - probably due to old injuries

3/16 Training (Wednesday)

Delts

Exercise 1: Standing DB side laterals - Sets 1&2: 12 reps/15 lbs x 2 (warm);
Set 3: 10 reps/20 lbs; Set 4: 10 reps/25 lbs; Set 5: 6 reps/30 lbs

Exercise 2: Barbell shrug - Set 1: 10 reps/135 lbs (warm); Set 2: 10 reps/185 lbs (warm);
Set 3: 10 reps/225 lbs; Set 4: 8 reps/275 lbs; Set 5: 6 reps/275 lbs (did not use straps!)

Exercise 3: High incline DB Press - Set 1: 12 reps/35 lbs (warm); Set 2: 10 reps/55 lbs;
Set 3: 10 reps/60 lbs; Set 4: 8 reps/65 lbs

Triceps

Exercise 1: Dip - Set 1: 15 reps; Set 2: 14 reps; Set 3: 15 reps; Set 4: 15 reps (will do weighted dips going forward)

Exercise 2: Rope pressdowns - Set 1: 12 reps/30 lbs (warm); Set 2: 10 reps/40 lbs;
Set 3: 10 reps/50 lbs; Set 4: 11 reps/60 lbs

Exercise 3: Reverse cable pulldowns w/ez bar - Set 1: 12 reps/50 lbs (warm);
Set 2: 12 reps/70 lbs; Set 3: 90 reps/90 lbs

3/15 Training (Tuesday)

Back

Exercise 1: Cybex lat pulldown - Set 1: 10 reps/100 lbs (warm); Set 2: 10 reps/110 lbs (warm);
Set 3: 8 reps/125 lbs; Set 4: 6 reps/135 lbs; Set 5: 5 reps/140 lbs
(Straps used on sets 4&5)

Exercise 2: DB row - Set 1: 10 reps/65 lbs (warm); Set 2: 10 reps/85 lbs; Set 3: 8 reps/95 lbs;
Set 4: 7 reps/105 lbs
(Straps used on set 4)

Exercise 3: T-bar row (wide grip) - Set 1: 10 reps/100 lbs (warm); Set 2: 10 reps/90 lbs;
Set 3: 8 reps/125 lbs; Set 4: 7 reps/140 lbs; Set 5: 5 reps/155 lbs
(Straps used on sets 4&5)

Lower back

Exercise 1: Hyper-extensions - Set 1: 10 reps/10 lbs; Set 2: 10 reps/10 lbs; Set 3: 8 reps/10 lbs

Hamstrings

Exercise 1: Seated leg curl - Set 1: 10 reps/80 lbs (warm); Set 2: 10 reps/95 lbs;
Set 3: 10 reps/115 lbs; Set 4: 8 reps/130 lbs

Exercise 2: DB stiff-leg - Set 1: 12 reps/50 lbs; Set 2: 8 reps/60 lbs

Abs

Exercise 1: Ab coaster - 32 reps/20 lbs (mid/left/rt); Set 2: 30 reps/20 lbs (mid/left/rt)

3/14 Training (Monday)

Chest

Exercise 1: Incline DB press - Set 1: 12 reps/55 lbs (warm); Set 2: 10 reps/65 lbs; Set 3: 8 reps/75 lbs; Set 4: 7 reps/80 lbs; Set 5: 5 reps/85 lbs; Set 6: 12 reps/55 lbs

Exercise 2: Flat free-weight barbell press - Set 1: 10 reps/135 lbs (warm); Set 2: 8 reps/165 lbs (warm); Set 3: 5 reps/185 lbs; Set 4: 6 reps/185 lbs

Exercise 3: Chest dips: Set 1: 15 reps; Set 2: 15 reps; Set 3: 10 reps; Set 4; 12 reps

Biceps

Exercise 1: EZ barbell curl: 10 reps/50 lbs (warm); Set 2: 8 reps/70lbs; Set 3: 8 reps/80 lbs
Set 4: 8 reps/90 lbs; Set 5: 6 reps/100 lbs

Exercise 2: Cable rope curl - Set 1: 10 reps/55 lbs (warm); Set 2: 10 reps/65 lbs;
Set 3: 10 reps/75 lbs; Set 4: 10 reps/85lbs

Exercise 3: DB concentration curl - Sets 1,2&3: 12 reps/30 lbs x 3

Comments

Felt strong on Incline DB press

Cardio

Elliptical: 18 minutes (98 avg heart rate/123 peak)
Stationary bike: 12 minutes

3/12 Training (Sat)

Quads

Exercise 1: Leg extension (single leg) - Set 1: 12 reps/50 lbs (warm); Set 2: 10 reps/70 lbs;
Set 3: 10 reps/100 lbs; Set 4: 8 reps/115 lbs

Exercise 2: Smith squat - Sets 1&2: 10 reps/135 lbs x 2 (warm); Set 3: 8 reps/185 lbs;
Set 4: 6 reps/205 lbs; Set 5: 6 reps/225 lbs; Set 6: 4 reps/235 lbs
(used knee wraps on Sets: 5&6)

Exercise 3: Smith bar lunge - Set 1: 10 reps/45lbs (warm); Set 2: 10 reps/50 lbs; Set 3: 10 reps/55 lbs

Exercise 4: Sumo squats w/DB - Sets 1,2&3: 10 reps/70 lbs x 3

Calves

Exercise 1: Standing calf raise - Set 1: 10 reps/50 lbs; Set 2: 12 reps/70 lbs; Set 3: 15 reps/60 lbs; Set 4: 15 reps/60 lbs

Cardio

Elliptical trainer - 20 minutes

Comments

A bit of a struggle to get thru this workout today. Gym very warm!

3/10 Training (Thursday)

Delts

Exercise 1: Smith front press - Sets 1&2: 12 reps/95 lbs (warm); Set 2: 10 reps/135 lbs (warm);
Set 3: 8 reps/160 lbs; Set 4: 7 reps/170 lbs; Set 5: 5 reps/180 lbs

Exercise 2: seated DB side laterals - Set 1: 12 reps/15 lbs (warm); Set 2: 10 reps/25lbs; Sets 3&4 (superset): 10 reps/30lbs&10 reps/15 lbs

Exercise 3: Front barbell raise - Set 1: 10 reps/40 lbs (warm); Set 2: 10 reps/50 lbs; Set 3: 10 reps/60 lbs; Set 4&5 (superset); 5 reps/70 lbs&10 reps/30 lbs

Triceps

Exercise 1: Close-grip smith press - Set 1: 12 reps/135 lbs (warm); Set 2: 10 reps/155 lbs;
Set 3: 10 reps/185 lbs; Set 4: 6 reps/205 lbs

Exercise 2: Seated 1 arm overhead DB extension - Set 1: 10 resp/20 lbs (warm); Set 2: 10 reps/30 lbs; Set 3: 8 reps/35 lbs; Set 4: 10 reps/25 lbs

Exercise 3: 1 arm underhand cable pulldown - Set 1: 10 reps/20 lbs (warm); Set 2: 10 reps/30 lbs

Exercise 4: Cable pushdowns - Set 1: 12 reps/50 lbs; Set 2: 12 reps/70 lbs; Set 3: 12 reps/90 lbs

Abs

Precor V-Crunch - Set 1,2&3: 20 reps/20 lbs x3

Comments

Little tired this evening. I didn't experience as much triceps pain as last week.

3/9 Training (Wed)

Back

Exercise 1: Cybex Lat pulldown - Set 1: 12 reps/80 lbs (warm); Set 2: 12 reps/100 lbs (warm);
Set 3: 10 reps/120 lbs; Set 4: 7 reps/130 lbs; Set 5: 5 reps/140 lbs
(straps used on sets 4&5)

Exercise 2: T-bar row (low grip) - Set 1: 12 reps/55 lbs (warm); Set 2: 10 reps/90 lbs (warm); Set 3: 10 reps/115 lbs; Set 4: 7 reps/135 lbs; Set 5: 5 reps/145 lbs
(straps used on sets 4&5)

Exercise 3: DB row - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/80 lbs; Set 3: 10 reps/90 lbs;
Set 4: 6 reps/105 lbs
(straps used on sets 3&4)

Exercise 4: Cybex straight-arm pulldown - Set 1: 12 reps/70 lbs; Set 2: 12 reps/90 lbs;
Set 3: 10 reps/100 lbs

Lower back

Hyper-extension - 10 reps/0 lbs x 3 sets

Hamstrings

Exercise 1: Seated leg curl - Sets 1&2: 10 reps/70 lbs (warm); Set 3: 10 reps/90 lbs;
Set 4: 10 reps/110 lbs; Set 5: 10 reps/125 lbs

Exercise 2: DB stiff leg - Set 1: 10 reps/45 lbs; Set 2: 10 reps/50 lbs

Cardio

Elliptical: 15 minutes (114 avg heart rate)
Stationary bike: 15 minutes

3/8 Training (Tuesday)

Chest

Exercise 1; Incline DB press - Set 1&2: 12 reps/55 lbs (warm); Set 3: 10 reps/70 lbs;
Set 4: 8 reps/75 lbs; Set 5: 5 reps/80 lbs; Set 6: 6 reps/80 lbs

Exercise 2: Flat Smith bench press - Set 1: 12 reps/135 lbs (warm); Set 2: 10 reps/185 lbs;
Set 3: 8 reps/205 lbs; Set 4: 8 reps/215 lbs (slight spot on reps 6th-8th); Set 5: 4 reps/225 lbs

Exercise 3: Chest dips - Set 1: 16 reps; Set 2: 15 reps; Set 3: 12 reps; Set 4: 10 reps

Biceps

Exercise 1: EZ barbell curl (21's) - Set 1: 21 reps (7 low/7 high/7 full)/40 lbs (warm);
Set 2: 21 reps/50 lbs; Set 3: 21 reps/50 lbs; Set 4: 12 reps/40 lbs (full)

Exercise 2: Cable rope curl - Set 1: 10 reps/50 lbs (warm); Set 2: 10 reps/60 lbs;
Set 3: 8 reps/70 lbs; Set 4: 8 reps/80 lbs

Exercise 3: DB concentration curl - Set 1: 12 reps/30 lbs; Set 2: 10 reps/35 lbs (spot on 8th rep)

3/7 Training (Monday)

Quads

Exercise 1: Leg extension (double leg) - Set 1: 12 reps/80 lbs (warm); Set 2: 12 reps/110 lbs (warm); Set 3: 10 reps/190 lbs; Set 4: 10 reps/220 lbs

Exercise 2: Smith squat - Sets 1&2: 10 reps/135 lbs (warm); Set 3: 8 reps/185 lbs;
Set 4: 4 reps/225 lbs; Sets 5&6 (superset): 4 reps/225 lbs - 8 reps/135 lbs

Exercise 3: Smith bar lunge - Sets 1, 2 & 3: 10 reps/45 lbs x 3

Exercise 4: Sumo squats w/DB - Sets 1, 2 & 3: 10 reps/70 lbs x 3

Calves

Exercise 1: Standing calf raise - Sets 1, 2 & 3: 10 reps/70lbs x 3

Abs

Cable pulldown - Set 1: 10 reps/80 lbs; Set 2: 15 reps/100 lbs; Set 3: 15 reps/100 lbs

Cardio

Elliptical - 29 minutes (115 avg heart rate/128 peak)

Comments

I felt much weaker on squats and lunges tonight compared to previous week. I didn't sleep well Sunday night and I also drank on Saturday night which could have contributed.

3/7 morning weight: 178 lbs

3/4 Training (Friday)

Delts

Exercise 1: Smith front press - Set 1: 12 reps/95 lbs (warm); Set 2: 10 reps/135 lbs (warm);
Set 3: 8 reps/155 lbs; Set 4: 7 reps/175 lbs; Sets 5&6(superset): 4 reps/185 lbs&10 reps/135lbs

Exercise 2: seated DB side laterals - Set 1: 10 reps/20 lbs (warm); Set 2: 10 reps/25 lbs;
Set 3: 7 reps/30 lbs; Set 4: 8 reps/20 lbs

Exercise 3: seated DB front laterals - Set 1: 12 reps/15 lbs (warm); Set 2: 10 reps/20 lbs;
Set 3: 10 resp/25 lbs; Set 4: 6 reps/30 lbs

Triceps

Exercise 1: Close-grip smith press - Set 1: 12 reps/135 lbs (warm); Set 2: 10 reps/175 lbs;
Set 3: 10 reps/185 lbs; Sets 4&5(superset): 6 reps/205 lbs&10 reps/135 lbs

Exercise 2: Seated DB overhead extension - Set 1: 12 reps/50 lbs (warm); Set 2: 10 reps/70 lbs;
Set 3: 8 reps/70 lbs

Exercise 3: Cybex 1 arm underhand cable pulldown - Set 1: 10 reps/10 lbs; Set 2: 10 reps/10 lbs; Set 3: 10 reps/20 lbs

rt elbow sore for the second week in a row doing last two triceps exercises

Calves

Exercise 1: Standing calf raise - Set 1: 14 reps/70 lbs; Set 2: 8 reps/70 lbs; Set 3: 15 reps/50 lbs

3/3 Training (Thursday)

Back

Exercise 1: Cybex Lat Pulldown - Set 1: 15 reps/75 lbs (warm); Set 2: 12 reps/95 lbs (warm);
Set 3: 8 reps/115 lbs; Set 4: 6 reps/135 lbs; Set 5 (superset): 6/10 reps/140lbs/80 lbs
(straps used on sets: 5&6)

Exercise 2: T-bar row (wide grip) - Set 1: 10 reps/65 lbs (warm); Set 2: 10 reps/90 lbs (warm);
Set 3: 8 reps/115 lbs; Set 4: 6 reps/135 lbs; Set 5: 5 reps/145 lbs (straps used on sets: 4&5)

Exercise 3: DB row - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/80 lbs; Set 3: 8 reps/95 lbs;
Set 4: 6 reps/105 lbs

Exercise 4: Cybex straight-arm pulldown - Set 1: 10 reps/70 lbs; Set 2: 10 reps/80 lbs; Set 3: 10 reps/90 lbs

Lower back

Hyper-extensions - 10 reps/0 lbs x 3 sets

Hamstrings

Exercise 1: Seated leg curl - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/80 lbs (warm);
Set 3: 10 reps/100 lbs; Set 4: 10 reps/120 lbs

Abs

Ab coaster: 30 reps(10 mid, 10 left. 10 rt)/20 lbs x 2 sets

Cardio

Elliptical: 15 minutes

3/1 Training (Tuesday)

Chest

Exercise 1: Incline DB Press - Set 1: 12 reps/50 lbs (warm); Set 2: 12 reps/60 lbs;
Set 3: 8 reps/70 lbs; Set 4: 6 reps/80 lbs; Set 5: 6 reps/80 lbs; Set 6: 4 reps/85 lbs

Exercise 2: Flat free-weight barbell press - Set 1: 12 reps/135 lbs (warm);
Set 2: 10 reps/165 lbs (warm); Set 3: 8 reps/175 lbs; Set 4: 5 reps/185 lbs

First time doing free weight flat bench in 5+ years easy if not closer to 7 or 8 years

Exercise 3: Chest dips: Set 1: 15 reps; Set 2: 15 reps; Set 3: 11 reps; Set 4: 12 reps

Biceps

Exercise 1: EZ barbell curl - Set 1: 12 reps/50 lbs (warm); Set 2: 10 reps/70 lbs (warm);
Set 3: 6 reps/90 lbs; Set 4: 6 reps/ 100 lbs; Set 5: 5 reps/110 lbs

Exercise 2: Cable rope curl - Set 1: 10 reps/50 lbs (warm); Set 2: 10 reps/75 lbs;
Set 3: 8 reps/85 lbs; Set 4: 6 reps/95 lbs

Exercise 3: DB concentration curl - Set 1: 10 reps/25 lbs; Set 2: 10 reps/35 lbs (spot on 9 rt/8 on lft.)

Cardio

Interval training on stationary bike - 21 minutes (129 avg/148 max heart rates)

2/28 Training (Mon)

Quads

Exercise 1: Leg extension (single leg) - Set 1: 10 reps/50 lbs (warm); Set 2: 10 reps/70lbs; (warm); Set 3: 10 reps/90 lbs; Set 4: 10 reps/110 lbs

Exercise 2: Smith squat - Sets 1&2: 10 reps/135 lbs (warm); Set 3: 8 reps/185 lbs; Set 4: 6 reps/225 lbs; Set 5: 5 reps; 250 lbs (used leg wraps); Set 6: 3 reps/275 lbs (used leg wraps)

Exercise 3: Smith bar lunge - Set 1: 10 reps/45 lbs (warm); Set 2: 10 reps/55 lbs;
Set 3: 10 reps/65 lbs; Set 4: 8 reps/75 lbs

Exercise 4: Sumo squats w/DB - Set 1: 12 reps/60 lbs; Set 2: 10 reps/70 lbs; Set 3: 10 reps/70 lbs

Calves

Exercise 1: Standing calf raise - Sets 1,2,3,4: 12 reps/70 lbs

Abs

Torso rotation - Set 1: 10 reps/60 lbs; Set 2: 10 reps/60 lbs

Gym has been very warm and humid the last two weeks

3/1 morning weight: 177 lbs