Laser's Journal
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Laser's Journal - 2/13/2004 6:42:26 AM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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My turn to create on of these. I will post as much as I can keep up, but I tend to be a slacker with these thing. I do have someone to motivate me though. Here are some number to get me started:
Age: 33
Height: 6'4"
Weight: 245
BF%: 13.6% (using some online calculators)
I would love to get to the 235 mark in weight. When we started working out I was at 253, so I am heading in the right direction. I have not lost any weight in the last 3 weeks though. I hope this is because of muscle gain and not from diet issues.
I injured my elbow about 3 weeks ago and that has really hampered my upper-body workouts. I am an avid bowler, so that is slowing the recovery of my elbow.
Well, I guess that is enough babble. I will follow this with a post of yesterday's workout.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
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RE: Laser's Journal - 2/13/2004 6:54:35 AM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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OK. For Thurdsday 2-14-2004, here is what I did.
Chest/Tricep Day
Chest
Flatbench BB Press
135x12,185x12,225x4,225x4 (First time I have pushed real weight in 4 weeks)
Pec Deck
70x12,80x12,100x12
Cable Crossovers
50x10,50x10,50x9 (Big OUCH on last set)
Tricep
Cable Rope Pulldown
60x10,70x10,80x10
One Hand Cable Pushdowns
50x8,60x8,70x8
Barbell Hang (a move the trainer showed me)
3x10sec@BW
I wanted to do more, but ran out of time. 
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 2/13/2004 10:32:50 AM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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Friday 2-13-2004
Back/Bicep Day
Deadlifts (this is my first real workout with these)
135x12,155x12,185x8
Seated 2-Hand Cable Row
155x10,155x10,165x10
Reverse Hand Pulldowns
150x10,150x10,150x10
Because of the elbow trouble recently, I decided to forgo dierect Bicep work. They still saw some good action on the back exercises.
Calves (Yeah Baby! Love working these pups)
Smith machine Calf Raises
385x10,405x10,405x10
Standing Calf Machine (for full ROM)
380x10,380x10,380x10
I am doing both exercies to be sure I get the full ROM workout. The reason I have gone to the Smith is the max weight on the calf machine is 380.
Cardio
15 mins on the Elliptical Cross-Trainer
This thing is a torture device, but it does burn the cals.
Post again on Tuesday, since Monday is no workout. Gym is in a Fed building, so it will be closed.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 2/26/2004 10:52:04 AM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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Tuesday Feb 17
Cardio Work
Treadmill 25 mins 2.1Miles 460 Cal burned
Calf Raises
380x10,380x10
This was meant to be a no weights week, to rest some of the muscles. Turns out that it was a no gym week after Tuesday. Had some serious family issues that kept me from going to work or the gym.
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 2/26/2004 11:16:32 AM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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Wednesday Feb 25
Leg Day
Squats
185x10,225x10,275x8,275x8
Calf Raises
380x8,380x8,380x8
Crunch Machine
190x10,190x10,190x10
Lumbar Machine
130x10,130x10,130x10
Treadmill 22 mins 2.01 miles 403 cal burned
Happy to be back to work and at the gym!!!
I really felt week just getting back and could not get to my normal squat weight. I will try to hit it hard on Thursday 26.
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 2/26/2004 11:29:12 AM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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Thursday Feb 26
Make-up Day
Warm-Up
Treadmill 3min@8.5MPH (just to get the heart pumping) 64 cals burned in 3 min
I really wanted to mix things up today, since I have missed so much in the last week or so. Plus I plan on hitting cardio again tomorrow, so I had to make it count today.
Flat Bench Dumbell Press
65x10,70x10,70x8
Pec Deck
100x10,120x10,120x10
Standing Cable Tricep Extensions
80x10,90x8,100x7,60x16 (for the burn!)
Standing Ez-Bar Curls
47x10,57x10,72x8,72x6
Delt Machine
50x8,50x8,50x8
Dumbell Shrugs
85x10,85x10,85x10
Barbell Hang
3x10sec@BW
One of my better feeling workouts. Can't wait to burn some cals tomorrow.
< Message edited by LaserX2 -- 2/26/2004 11:37:14 AM >
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 2/27/2004 10:07:37 AM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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Friday Feb 27
Boy am I aching. Too much overall yesterday, plus my legs are still lit up from the squats on Wednesday.
Wide-grip Lat Pulldowns
100x10,120x10,120x10
Dumbell Military Press
35x10,45x10,45x10
Lumbar Machine
100x10,100x10 (did it light, since I have my bowling this weekend)
Ab Crunch Machine
190x10,190x10 (again only 2 sets due to yesterday)
Treadmill
11 mins .68 miles 198 cals burned
Just did enough to work the legs some, since they are still sore.
20 mins of stretching... I felt much better after that. I hope that takes some of the aches away for the weekend.
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 3/1/2004 10:11:03 AM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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Monday March 1
Mixed Day
Trying something different today, to keep me from working weight on a bowling day.
Flat Bench BB Press
135x10,185x10,225x3,225x2
Incline Dumbells
45x9 (I had to stop because my shoulder was hurting)
Pec Deck
110x10,130x8,130x6
Dumbell shrugs
85x10,85x10,85x10
Standing Tricep Rope extensions
80x10,85x10,85x8,85x6
EZ-Bar curls
67x10,87x6,87x4,67x6
Calf Raises
380x10,380x8,380x8+pulses to failure
Delt Machine
50x8,50x8,50x8
Now tomorrow I will focus on cardio and abs.
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 3/8/2004 1:08:02 PM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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Monday March 8
Chest/Tri/Bi
Flat Bench BB Press
135x10,225x3225x2,205x4
Incline Dumb Press
50x8,55x6,55x6
Pec Deck
110x10,130x8,130x7
Decline Press (on Pec Deck Machine)
130x10,150x8,170x8
Standing Rope Cable pushdown
90x8,100x8,110x6,110x4,80x6
Standing EZBar
67x8,77x6,87x4,67x6
Conentration Curls
35x8,35x6,35x5
(Curling Exercies still a chore due to the elbow)
Ab Crunch Machine
180x10,180x10,180x10
Lumbar Machine
110x10,110x10
Calf Raises
380x8,380x8,380x8
That wrapped it up. My sporatic attendance the past 2 weeks has really hampered me use of heavy weight. I hope to pick it back up and get back on track.
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 3/9/2004 1:10:34 PM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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Tuesday March 9
Back and Cardio
Seated Cable Rows
155x8,155x8,155x8 (all reps slow to focus the pump)
Reverse-grip Lat Pulldowns
160x8,170x6,180x6
Delt Machine
60x8,60x8,60x8
Dumbell Shrugs
90x10,90x10,90x10
That was it for weights, since today is a bowling day. On to cardio...
Treadmill
28 mins, 5% incline, varied speed 4.2-7.0 = 2.36 miles and 479 cals burned
I was pretty smoked after this workout. I really felt the drain on the treadmill. This may have been the hardest I hit the mill since I started.
Off tomorrow, field-trip with the daughter. Back again Thursday.
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 3/11/2004 10:23:08 AM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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Thursday March 11
Hodge Podge Workout 
Squats
185x10,245x8,315x6,335x1 (1st time I tried higher than 315)(PLUS this is 1st leg workout in 2 weeks)
Seated Leg Press
335x8,335x8negatives (I did these to really smoke the quads out)
Seated Leg Curls
160x10,170x10,180x10,190x10 (went for the 4th set to really smack'um good)
Calf Raises
380x8,380x8,380x8+pulsed to failure
Standing Triceps Cable pushdowns
90x10,95x8,100x8,100x6
One-Arm Tricep Cable pushdowns
40x8 (only one set, because of time)
Standing EZ-Bar Curls
77x8,87x6,97x5,97x3 (still trying to get on track with these)
and finally...
Pec Deck
130x8,150x8,160x8
This pretty much did me in. Tomorrow will be all cardio, so I tried to hit a little of several parts. I need to get back to a solid routine again, but things have been tough to juggle recently.
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 3/12/2004 10:24:01 AM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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Friday March 12
Well, it was supposed to be a cardio day, but my legs disagreed with that thought. I decided to do a back workout instead. I did jump on the treadmill to warm up.
Treadmill
5mins 8.5 mph HR 150
That got me ready to work. My body temp was in a nice range after that sprint.
Delt Machine
70x8,70x8,70x8
Seated Cable Row
155x8,155x8,155x8,155x8
Dumbell Shrugs
95x8,95x8,95x8
Flat Bench
135x17(failure),185x6,225x2
Ab Crunch Machine
180x12,190x12,200x12
Hopefully, I can get back into a good routine next week. I have been very unhappy with my difficulty getting to the gym. I love feeling the burn and I can really see the results now. I WILL NOT give up on what I have worked so hard on the last 4 months.
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 3/15/2004 10:22:36 AM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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Monday March 15
Chest / Tri
Decided to try the Max-OT style workout with pwolf66.
Warmup sets
BB Bench
115x12,115x10,165x6,195x3,215x1
Work Sets
BB Bench
225x3,225x3,225x3
Pec Deck
130x8,140x8,150x8
Decline BB Press
175x6,175x6
Standing Tricep Cable Pushdown
90x8,90x8,90x8 (did not ladder up today, since I went heavy on the BB presses)
Calf Raises
380x8,380x8,380x8 + pulse to failure
I was fairly pleased with the workout, would have liked to get a little more tri work in. Back is still a little tight from softball practice on Sunday. Not sure what to do tomorrow, but I am leaning toward cardio only.
We'll see...
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 3/18/2004 10:25:04 AM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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Thursday March 18
Missed Tuesday and Wednesday this week. Tuesday I left my clothes home and Wednesday I had issues to tend to in regard to my grandmother. So I was really looking forward to today's workout.
Chest and Legs
Warmup
Flat Bench BB Press
115x12,165x8,185x6,205x4
Working Sets
Flat Bench BB Press
225x3,225x3,225x3
Pec Deck
130x8,140x6,150x6
Decline Press (on the Pec Deck machine)
170x8,170x6
Seated Leg Press
160x12,315x8,335x5,335x6
Seated Leg Curls
170x10,190x8,210x6
Calf Raises
380x10,380x10,380x10 + pulse to failure
Tricep Cable pushdowns
90x10,105x6,105x6,105x6
Ab Crunch Machine
200x10,200x10,200x10
I need to find some additional exercises to help me with my softball. My chin muscles were on fire after practice and my back was in knots before practice was even done. I know why my back was sore, but I am not so sure why the chins hurt. I have been doing alot of running on the treadmill. I guess I need to step the treadmill up a notch.
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 3/18/2004 10:30:46 AM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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Footnote...
I bought a Lithium Scale w/Body fat calculator built in. I picked it up over the weekend. This will be my new point of reference as far as weight and BF%. I really did not like what it had to say:
Weight: 246.1 (clothed)
BF%: 34% (OUCH!!! I did not think it would show a number that high.)
I will post my weight weekly from this scale.
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 3/18/2004 2:48:22 PM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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quote:
ORIGINAL: LaserX2
Footnote...
I bought a Lithium Scale w/Body fat calculator built in. I picked it up over the weekend. This will be my new point of reference as far as weight and BF%. I really did not like what it had to say:
Weight: 246.1 (clothed)
BF%: 34% (OUCH!!! I did not think it would show a number that high.)
I will post my weight weekly from this scale.
Laser, there's absolutely no WAAAAAY that it's that high, trust me, I'd think more like 22% or so and that is TOPS. If you're 34% that would put me in the 40s, ack.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to LaserX2)
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RE: Laser's Journal - 3/18/2004 2:53:55 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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I have little to no faith in most of those.
The only way to test it is to get measured via caliper... 7 spots by someone who knows their stuff and then try them out and find the one that day that is closest to what you received from a DR or trainer.
I've tried them.. way off. Some are close. In general, I don't trust them. One scale I bought said I was 34%. Sorry. No. I was tested serveral times later and by various methods and nobody said over 20%.
Same thing as a home scale. Either weight yourself at the same time on the same scale, or find a well calibrated DR scale and then base the judgement off that.
The stuff you find in stores and such just don't work that well. Plus those hand-held units usually cannot read the lower half of your body. So...
_____________________________
(in reply to pwolf66)
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RE: Laser's Journal - 3/19/2004 7:30:01 AM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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Thanks, pwolf and mda.
I'll admit the main purpose was to get a digital scale at home, it just seemed to be a bonus to have the fat %. I really do not see myself with that much BF. I have been working hard the last for months and gained a good bit of mass. I think these scales calculate as though we are "weedy" not "muscular".
Laser
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to Marc David)
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RE: Laser's Journal - 3/19/2004 10:54:28 AM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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Friday March 19
Supposed to be Back and Bi, but decided to one rep on bench with a buddy.
Warm ups
135x10,185x8,205x1
One Rep attempts
260x1,265x1 (New high for me, trying for 275 Monday)
Now to the sceduled workouts...
Seated 2-Hand Cable Row
165x8,167x8,167x8
Standing Cable Pushdowns (Super-setted with the Row)
90x8,90x8,90x8
Reverse Close-grip Pulldowns
160x8,160x8
Standing EZBar Curls
Warmups
37x10,47x8
Working
67x6,77x6,87x6
Treadmill
6:30Mins 7.5/8.0MPH .74Miles 138Cals
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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RE: Laser's Journal - 3/22/2004 10:19:58 AM
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LaserX2
Posts: 256
Joined: 2/10/2004
Status: offline
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Monday March 22
Chest/Tri Day
I knew that it was going to be a tough day, from all the shoulder stress I take from bowling and softball on the weekends.
(I was going to one-rep attempt again, but we decided to try on Thursday.)
Warm-ups
135x12,165x8,185x6,205x1
BB Flat Bench Press
225x3,225x3,225x3
Pec Deck
130x8,150x8,170x6
Decline Press (on Pec Deck machine)
170x8,190x8,200x8
Standing Cable Rope pushdowns
95x6,105x6,105x6,105x8
Calf Raises
380x10,380x10,380x10 + pulse to failure
Ab Crunch machine
200x10,200x10,200x10
I hope to have an even better chest day on Thursday. I hope to have my shoulder in better shape by then and be able to push more weight and reps.
Our gym is going to hold a lifting competition next month, and I am eager to participate. The manager is going to set it up like a standard power lifting competition. Squat, Bench, and finally Deadlift. My goal is not to win, but to compete. I feel like I have some strength now, so I want to give it a try.
< Message edited by LaserX2 -- 3/22/2004 10:21:35 AM >
_____________________________
Showing up is half the battle.
My Bowling Business!!! H & E Bowling Supply
http://www.hebowlingsupply.com
Current Max Weights:
Bench 325
Squat 550
Deadlift 505
My goal is to get to 1400 total for the 3 lifts
(in reply to LaserX2)
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