The Sheep Man's Journal
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The Sheep Man's Journal - 3/6/2006 7:16:53 AM
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The Sheep Man
Posts: 2485
Joined: 3/27/2005
Status: offline
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March 6th 2006 - Monday - Upper Body
Wide Grip Lat Pulldowns 12, 10, 8, 6 @ 100lbs, 12 @ 70lbs
Seated Cable Row 12 @ 100lbs
Incline Bench Press 12, 10, 6, 4 @ 95, 9 @ 65
Dips 4 @ Bodyweight
Barbell Upright Row 12, 10, 8, 6 @ 45 lbs, 12 @ 25lbs
Front Two Dumbbell Raise 12 @ 10 lbs
Seated Overhead Dumbbell Extension 12, 10, 8, 6 @ 40 lbs, 12 @ 30
Rope Press downs 6 @ 30 lbs
Seated Alternating Dumbbell Curl 12, 10, 8, 6 @ 20, 12 @ 10
Concentration Curls 6 @ 10
Notes:
Wow, after completing the 5x5 with much higher numbers, I thought these petty numbers would be a breeze, however, I must have been slacking too much. With the timed rests and higher reps, I realized I really lack muscular and cardiovascular endurance. In fact, After this workout I had trouble to lift my arms to wash my face. I also had to wait 40 minutes to calm down so I could eat. This makes me scared for Lower body day!
< Message edited by The Sheep Man -- 3/6/2006 7:18:21 AM >
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RE: The Sheep Man's Journal - 3/7/2006 8:43:16 AM
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The Sheep Man
Posts: 2485
Joined: 3/27/2005
Status: offline
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March 7th 2006 - Tuesday - Cardio
Rowing - 20 min - 275 cals
My Plans to run on the treadmill were thwarted when I arrived to the gym and there was a one hour waiting list for the machines.
I am really disappointed by my performance, I barely made it, and have been coughing since. I really let my cardiovascualr endurance disappear since I last did cardio. I will try to add cadio all the time now.
(in reply to The Sheep Man)
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Wednesday - 3/8/2006 11:03:07 AM
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The Sheep Man
Posts: 2485
Joined: 3/27/2005
Status: offline
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March 8th 2006 - Wednesday - Lower Body
Squats 12, 10, 8, 6 @ 125lbs, 12 @ 105lbs
DB Lunges 12, 5 @ 25lbs, 8, 6 @ 15lbs, 9 @ 5lbs
Lying Leg Curls 12 @ 95lbs
Seated Calf Raise 12 @ 140lbs, 10, 8, 6 @ 150 lbs, 12 @ 100lbs
Standing Calf Raise 12 @ 105 lbs
Hanging Knee Raise 12, 10, 8, 6, 12 @ Bodyweight
Crunches 12 @ Bodyweight
Notes:
Leg extension machine was broken, screwed me over. DB lunges, i don't know how these are hammy excercise. Will replace with Lying Leg Curls, and change 2nd excercise to seateds. Squat weight will increase next week, as well and knee raise, and calf raises.
As i left the gym, i felt sick, i don't know why. Also, i couldn't complete lunges because quads were too swole.
(in reply to The Sheep Man)
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RE: The Sheep Man's Journal - 3/9/2006 7:24:54 AM
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The Sheep Man
Posts: 2485
Joined: 3/27/2005
Status: offline
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March 9th 2006 - Thursday - Cardio
Today I was supposed to do some stair climbing, but my legs are sore from yesterdays workout, too sore for cardio. Tomorrow i'll do my weights and and saturday more cardio.
I think i will see great progress from this program if i don't skip too many days like today.
(in reply to The Sheep Man)
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RE: The Sheep Man's Journal - 3/10/2006 7:58:45 AM
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The Sheep Man
Posts: 2485
Joined: 3/27/2005
Status: offline
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March 10th 2006 - Friday - Upper Body
Deadlift 12, 10, 8, 6 @ 155lbs, 12 @ 135lbs
One arm DB Row 12 @ 40lbs
Flat DB Press 12, 10, 8, 6 @ 40lbs, 12 @ 25lbs
Flat DB Flyes 12 @ 25lbs
Arnold Press 12, 7, 5, 5 @ 25 lbs, 12 @ 15lbs
Reverse DB Flyes 12 @ 15 lbs
Skull Crushers 11 @ 50lbs, 7, 5, 5 @ 45 lbs, 12 @ 25lbs
Straight Bar Curl 12, 10, 5, 6 @ 45lbs, 12 @ 25lbs
Reverse BB curl 6 @ 25lbs
Notes:
Again I left the gym feeling drained, sat and rested for 40 min, then took a walk outside in fresh air, then was able to get protein. My endurance and recovery is terrible. I shouldn't be so drained with such light weights. When i do DB press, i feel it most in right shoulder. I guess shoulders are too weak. I will increase Deadlift weight for next time i do it, same for DB press. Shoulders triceps and bicep weights will be adjusted to meet set goals. Hopefully within the first 4 weeks my body will dtart to adjust to workload and endurance and recovery will be better.
(in reply to The Sheep Man)
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Saturday - 3/12/2006 9:37:36 AM
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The Sheep Man
Posts: 2485
Joined: 3/27/2005
Status: offline
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March 11th 2006 - Saturday - Cardio
Again I missed a cardio day from being sore, and not wanting to go to the school gym. When it will finally get better out I will look forward to doing some early morning roadwork.
(in reply to The Sheep Man)
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RE: Saturday - 3/12/2006 9:44:25 AM
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The Sheep Man
Posts: 2485
Joined: 3/27/2005
Status: offline
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March 12th 2006 - Sunday - Lower Body
Leg Press 8 @ 450lbs, 8, 6, 6 @ 410lbs, 12 @ 320lbs
Leg Extension 10 @ 60lbs
Seated Leg Curls 12 @ 60lbs, 10 @ 70lbs, 8, 6 @ 80lbs, 12 @ 60lbs
Lying Leg Curls 12 @ 80lbs
Standing Calf Raise 12 @ 195lbs, 10 @ 215 lbs, 8 @ 235lbs , 6 @ 255lbs, 12 @ 195lbs
Seated Calf Raise 12 @ 140 lbs
Hanging Knee Raise 12, 10, 8, 6 @ 10lbs, 12 @ Bodyweight
Crunches 12 @ Bodyweight
Notes:
Felt great after todays workout, quads have never burnt so much doing leg press. felt the hamstrings contracting niely, felt good against the soreness of them. Hanging knee raise with ankle weights was good idea. I think will continue to try to do more reps, and then add more ankle weights, good to have strong core with good endurance.
(in reply to The Sheep Man)
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RE: Saturday - 3/13/2006 3:45:29 PM
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The Sheep Man
Posts: 2485
Joined: 3/27/2005
Status: offline
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March 13th 2006 - Monday - Cardio
Rowing - 23 min - 304 cals
(in reply to The Sheep Man)
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RE: Saturday - 3/15/2006 7:43:17 AM
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The Sheep Man
Posts: 2485
Joined: 3/27/2005
Status: offline
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March 14th 2006 - Tuesday - Upper Body
Wide Grip Lat Pulldowns 12, 10, 8, 6 @ 105lbs, 12 @ 75lbs
Seated Cable Row 12 @ 115lbs
Incline Bench Press 12, 10, 8, 5 @ 95, 12 @ 65
Dips 2 @ Bodyweight
Barbell Upright Row 12, 10, 8, 6 @ 50 lbs, 12 @ 30lbs
Front Two Dumbbell Raise 12 @ 10 lbs
Seated Overhead Dumbbell Extension 12, 10, 8, 6 @ 45 lbs, 12 @ 35
Rope Press downs 12 @ 20 lbs
Seated Alternating Dumbbell Curl 12, 7, 4, 4 @ 25, 12 @ 10
Concentration Curls 7 @ 10
(in reply to The Sheep Man)
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RE: Saturday - 3/16/2006 12:03:20 PM
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The Sheep Man
Posts: 2485
Joined: 3/27/2005
Status: offline
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March 16th 2006 - Thursday - Lower Body
Squats 12, 10, 8, 6 @ 135lbs, 12 @ 115lbs
Leg Extension 12 @ 70 lbs
Lying Leg Curls 12, 10, 8, 6 @ 95lbs, 12, 10 @ 80 lbs
Seated Calf Raise 12, 10, 8, 6 @ 160 lbs, 12 @ 140lbs
Standing Calf Raise 12 @ 175 lbs
Hanging Knee Raise 15, 12, 10, 8 @ 10lbs, 12 @ BW
Crunches 12 @ 10 lbs
Notes:
Felt great after gym, had good stretching session. Everything is getting better. Body just needed to get used to the intensity.
< Message edited by The Sheep Man -- 3/19/2006 6:41:59 AM >
(in reply to lift4life)
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RE: Saturday - 3/19/2006 12:06:47 PM
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The Sheep Man
Posts: 2485
Joined: 3/27/2005
Status: offline
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March 19th 2006 - Sunday - Upper Body
Did a workout at a different gym with funny equipment... didn't have a chance to write what i did down
(in reply to The Sheep Man)
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RE: Saturday - 4/1/2006 9:39:57 AM
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The Sheep Man
Posts: 2485
Joined: 3/27/2005
Status: offline
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How Pathetic, I missed postin a few workouts.
This past week I was sick and couldn't handle going to the gym. Yesterday I did some leg excercises at home whice were 4 Sets Of BW Squats until failure. I also did some one leeged hopping... I was really happy because I just got a Good job for the summer.
One legged hops were 100x Left leg, 100x Right, 100 x Left, 100 x right... Was just for fun, but I feel i will keep doing it on leg day, it is pretty fun. Even if it doesn't build muscle, it does burn calories.
April 1st 2006 - Saturday - Back and Chest
Wide Grip Lat Pulldowns 20 @ 75lbs, 12 @ 100 lbs, 10 @ 115lbs, 8 @ 130 lbs
Seated Cable Row 12 @ 100lbs, 10 @ 115lbs, 8 @ 130lbs
Bent Over Barbell Rows 12 @ 55lbs, 10 @ 65lbs, 8 @ 75lbs
Incline Bench Press 15 @ 65lbs, 12 @ 85lbs, 8 @ 95 lbs, 6 @ 95lbs
Decline Bench Press 12 @ 65lbs, 10 @ 70lbs, 8 @ 75lbs
Flat DB Bench Press 12 @ 30lbs, 10 @ 35lbs, 8 @ 40lbs
Was a nice workout, felt good after it.
I am getting a new book in early this week so I will be adjusting my weight training regimen, however, I hope I will keep this day as I am quite satisfied with it.
(in reply to The Sheep Man)
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So....stay strong and keep up the good workouts! 
