RE: Laser's Journal
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RE: Laser's Journal - 3/23/2004 10:06:09 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday March 23
Back/Bi
Warmup
Treadmill
2min 8.0mph 30cal (I decided to just run to get the body warm.)
Seated Cable Rows
175x8,175x8,175x8
Reverse Grip Pulldowns (We super-setted these with the cable-rows)
140x8,150x8,160x8
Rear Delt Machine
50x8,60x8,70x6 (this really hurt as I took the weight up, not sure why)
Standing EZBar Curls
37x12,47x10,67x6,97x2 (This last set smoked the bicep and my elbow)
Cardio
Treadmill
15 min 4.5/8.0mph 318cal (I liked the fact I could burn that many cals in a short period 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 - 3/24/2004 10:32:04 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Wednesday March 24
LEG DAY
I love leg day. I know everyone has one area that is their strong suit and I think legs is my A-game.
Warm-ups
Barbell Squats
135x12,155x10,205x6,275x1 (My lame attempt at a Max-OT warm-up.)
Working Sets
295x6,295x6,295x6 (next week I am going for 305 per set)
Leg Curls
170x12,180x10,180x10,190x10
Calf Raises
440x10,440x10,480x10 (used a squat machine for them today)
Ab Crunch Machine
200x18n200x15,200x12 (I tried to burnout on each set)
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 - 3/25/2004 11:07:04 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday March 25
My friend and I are going to try a new routine. With the new breakdown, we will hit a body part only once per week. We had been doing everything, except legs, twice per week. I hope the new breakdown will allow for better rest and give us the time to focus on every bodypart fully. Officially, we are starting on Monday, but we are kicking it off today. Here is the new breakdown:
Monday:
Chest and Abs
Tuesday:
Back
Wednesday:
Legs and Abs
Thursday:
Shoulders
Friday:
Arms and Abs
Sat:
Rest
Sun:
Rest
I have not been getting a shoulder workout for weeks, since we had it sceduled with legs. Just not enough time. Alright I am goping to post today's work.
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 - 3/25/2004 11:20:58 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday March 25
Shoulders
Warmups
Rear Delt Machine
30x12,30x12,30x12
Working
Rear Delt Machine
60x8,60x8,70x8
Standing Dumbell Side Lateral Raises
20x8,20x8,20x8
Front Plate Raises
35x8,35x8,35x8
Dumbell Mil Press
40x6,30x8,30x6
Treadmill
16mins 1.44mile 268cals
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 - 3/26/2004 10:03:44 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Friday March 26
Arm Day
Well, when I got to the gym I was not feeling very motivated. In big part because pwolf and mduble were not around, nor were ANY of the other regulars. So I decided to jump on the tread for 3 mins to get the heart pumping. It did the trick.
Biceps
Warm-ups
EZBar Curls
37x12,37x10,47x8,57x4,67x2
Workout
Standing EZBar Curls
87x6,87x6,87x5 (These were awesome, becasue I kept tight form through them!)
Triceps
Warm-ups
Cable Rope Pulldowns
40x12,50x12
Workout
Cable Rope Pulldowns
110x6,110x6,110x6,110x6
Decline Boxer Twists
3 sets of 12
Ab Crunch Machine
200x15,200x12,200x10
Calf Raises (on Squat Machine)
460x10,460x10
Can't wait to hit it next week.
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 - 3/29/2004 9:57:17 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Monday March 29th
Chest
Warmups:
Flat Bench Press
115x12,115x10,155x8,185x4,225x1
Workout:
Bench Press: 225x4,225x3,225x3
Incline DB Press: 40x8,50x8,60x8
Decline BB Press: 185x6,185x6
Ab Crunch Machine
200x18,200x15
Calf Raises (on Squat Machine)
500x8,500x8
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 - 3/30/2004 10:49:06 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday March 30
Back
Warmup
Seated Cable Rows
90x12,90x10,115x8,155x3
Workout
Seated Cable Rows
175x6,175x6,175x6
Reverse Grip Pulldowns
170x6,180x6,190x6
Barbell Pull-Ups
2@BW,2@BW (just getting into these, before I could not do 1)
Deadlifts
225x4,205x8,205x6(the 1st set was terrible, since I was trying to get my form right)
Barbell Shrugs
205x8,205x8
Cardio - Stationary Bike
15 mins 4.5miles ???cals (treadmills were taken)
Tomorrow is legs.
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 - 3/31/2004 7:35:31 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Well, pwolf has a new routine. I have to watch the order I work my body parts, because of my bowling. I learned the hard way that chest on a bowling day does not work. Plus, after a leg day, I need several days to rest them before I can bowl at a high level. I try to hit the exercises I can with the beast, but it is not easy.
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 - 3/31/2004 10:27:21 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Wednesday March 31
Leg Day
Warmup
Barbell Squats
135x12,155x10,185x8,225x6,275x2
Workout
Barbell Squats
315x6,315x6,325x6
Leg Curl Machine
180x10,190x10,200x10,210x10
Calf Raises (for full ROM)
380x8,380x8
Calf Raises (on squat machine)
500x10,500x10
Ab Crunch Machine
200x20,200x16,200x12
Decline Boxer Twists
3 sets of 10
I was pretty wasted after this one. I have some sort of cold right now and it made it hard for me to catch my breath. Does not seem to have impacted my strength though. I think I am going to try even higher next Wednesday on squats.
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 - 4/1/2004 10:33:15 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday April 1st
Shoulder Day
Warmups
Seated Rear Delt Machine
30x12,30x10,40x8
Workout
Seated Rear Delt Machine
60x6,70x6,75x6 (I have a feeling that it was more than 75 because the 1/2 plate we added came from another machine)
Front Plate Raises
35x8,35x8,35x8 (I think next week I will venture higher)
Dumbell Military Press
40x8,45x8,45x8 (Still shaky, but improving)
Standing Wrist Rolls
3 sets @ 10 lbs (A set is one trip down forward and one trip down reverse)
Cardio
Rowing
5:01mins 1211meters
I LOVED the row machine. If I would not have done the wrist roll, then I could have gotten out even more in the 5 mins. Next week I am going for 10 mins and see what level I can sustain for that. This completed the workout, but pwolf66 was doing some 1 rep deadlifts, so I joined in.
1st attempt deadlift 275........nailed it fairly easily.
2nd attempt deadlift 295.......nailed it with a little to spare.
I stopped there. Next week I may take a crack at 300+, maybe as much as 325. We shall see.
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 - 4/2/2004 10:40:19 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Friday April 2nd
Tricep/Bicep
Warmups
EZBar Curls
37x12,47x10,57x8,67x6
Workout
EZBar Curls
92x6,92x6,92x4,92x3
Warmups
Cable Rope Pulldown
50x12,50x10,80x8,95x6
Workout
Cable Rope Pulldown
110x6,110x6,110x6,110x6
Ab Crunch Machine
200x20,200x15
Calf Raises (on Squat Machine)
500x8,500x8
Cardio
Row Machine
2:03mins 501meters
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 - 4/6/2004 10:52:51 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday April 6
Chest (since I missed yesterday)
Warmup
Barbell Bench Press
115x12,135x10,155x8,185x4,225x1
Workout
Barbell Bench Press
225x4,225x3,225x3 I really wanted to get 4 each set. 
Incline Dumbells
60x6,60x3 I had to stop, bucause my shoulder was straight failing on these. 
Pec Deck Fly
130x8,150x7,150x5 I guess the bench took more from me than I thought.
Decline Bench on Pec Deck Machine
210x6,210x5 OUCH, alot harder on the 2nd set.
Deadlifts w/pwolf66 and Club trainer
worked with these guys to get the best form and managed to do 2 reps of 315 in form. I felt pretty good about that, since my best was last week at 295.
Cardio
Row Machine
9:59 time 2389 meters (split in 2 and 3 mins sections)
Not as strong as last week. I am still having some issues with my breathing from my cold. I seemed to be fighting for air after about 90 secs each time. I am still working on comfort with the exercise. I have to slow down at times, because I feel like I am falling off of the seat. I still love the machine and will keep working it.
Tomorrow.... LEGS.
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 - 4/7/2004 12:57:21 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Wednesday April 7
Leg Day
Working out with the club manager is like having a personal trainer with you. He pushes you hard and tries to keep your form straight. Not to mention the man is a BEAST.
Warmups
Barbell Squats
135x12,135x10,185x8,275x4,315x1
Workout
Barbell Squats
325x6,325x6,325x6
Nautilus Leg Curls
180x8,190x8,200x8,210x8
Calf Raises on squat machine
500x10,500x10 (Boy did these feel heavy after that squat workout.)
At the end of my squat workout I wanted to try something heavy. I put on 405 and did one rep. I felt like I got the lift off, but pwolf said I did not get my rear down enough. Next week I will try again and hopefully get it right and for 2 reps.
I wanted to do cardio and some abs, but the time had flown by and I was wasted. Next 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 - 4/8/2004 12:47:37 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday April 8
Shoulder and Back
Warmups
Seated Rear Delt Machine
30x12,30x10,50x8,60x1
Workout
Seated Rear Delt Machine
70x6,70x6,80x6
Seated Cable Rows
175x8,175x8,175x8
Dumbell Military Press
40x6,40x8,40x8 (The weight is light, but it felt good today and the form was right)
Deadlifts
135x12,185x8,225x6,265x6,365x1
Barbell Shrugs
225x8,225x8
Cardio - A few of us decided to do a 1 minute race rowing.
Row Machine
59 secs 368 meters
I felt like I was going to yack after that rowing. It took me at least an hour to really get settled down after that. I had no idea just how intense that minute would be. Now I know how much it sucks, but you know we will have to do it again.
The last three days have been brutal. I love all the weight I have moved, but I feel like I have been run over by a truck.
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 - 4/9/2004 10:56:15 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Friday April 9
Bicep/Tricep
Warmups
Standing EZBar Curls
47x12,47x10,57x8,67x4
Tricep T-Bar pushdown
50x10,90x8
Workout
Standing EZBar Curls
87x5,87x4,87x4,87x3,112x1 (I really felt weak during these)
Overhead Cable Curl
20x10,30x8,40x8,50x8,65x3(oops! ,wrong jump),55x6,55x6 (This is 1st time for this move, I like it.)
Chin-ups
1@BW,2@BW,2@BW,3@BW w/little push at top from pwolf66
Rope Cable Pushdowns
115x6,115x6,115x6,115x6 (I did an extra set, because I really want to move this exercise higher)
Dips
6@BW,6@BW
Calf Raises on Squat Machine
500x10,500x10,500x10 (I squeezed haard at the top of each today and I could really feel the difference)
Cardio
Row Machine
59secs 351 meters
I was a little disappointed with the distance in the rowing at the end. I did more distance yesterday. I think I tried to pace a little today and paid the price. I hope to get this up near 400 meters next week.
I was not very impressed with my bicep portion of today's workout. I hope that my failings were do to the intensity of my other workouts this week, but I can not tell for sure. I will say that my elbow is holding up pretty well, all things considered.
TGIF.........
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 - 4/9/2004 11:08:08 AM
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jenng
Posts: 760
Joined: 2/20/2004
Status: offline
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How is the short burst of cardio after lifting working for you? Have you seen any fat loss? I am thinking of incorperating something like this, because I need to get more cardio in. There are just not enough hours in the day, so after some of my less strenous WOs, I wanted to try this.
(in reply to LaserX2)
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RE: Laser's Journal - 4/9/2004 11:21:33 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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I just started it last week. I will let you know how it helps after about a month. I can say I get a serious pump out of that 60secs. This is my way to squeeze a little cardio in with my tight timeline. I even do it after the strenous ones, I do not get as far, but the burn is definately there.
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 jenng)
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