RE: Laser's Journal
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RE: Laser's Journal - 11/24/2004 10:38:11 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Gym attendance has been poor for the last 3 months. I have had success with my upper body work though. I have raised my max bench to 300 and I am able to use 235 as a workout weight with relative success. I have not done deadlifts since my injury and I am just getting back into pushing weight in squats. Here is my workout from yesterday:
Flat Bench
135x12,185x8,305x1(failed),305(failed),235x6,235x4,235x3
Hammer Curls
35x12,40x8,45x6,45x5,45x3
DB Mil Press
20x12,30x12
Squats
225x6,275x6,315x6,315x6
The last time I did cardio was when I last posted. My body weight as of 11-23-04 at the gym was 255.5. It is a bit frustrating, since I had lost that weight before. Pwolf is very happy that he is less than 20lbs away from me now. I must say he has been much more diligent to his workouts and his diet. I miss the success I was having before. I have been going to the gym 1 day a week for the past 9 weeks, so I have at least kept my goals in sight.
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 - 11/30/2004 12:08:55 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday Nov 30
Weekly Workout Day :)
Flat Bench
135x12,185x8,305x1,235x6,235x5,235x4 (I must say I was happy with this overall)
Hammer Curls
35x12,40x8,45x5
Squats
225x6,275x6,315x6,345x6
I also had 3 arm wrestling matches. That really cut into my bicep work. All 3 matches were draws, because I just could not get the leverage to put them away. I will say that on all 3 I was not the one who gave in. I would have done more work, but the time flew by with my matches added in.
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 - 12/8/2004 8:24:17 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday December 8
Flat Bench
135x12,185x8,315x0,315x0,235x5,235x4,235x3
Lockouts
315x6,345x6,315x8
Hammer Curls
35x12
Squats
225x6,275x6,315x6,365x6,405x2
That was enough.
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 - 12/30/2004 6:43:54 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday Dec 28th
Flat Bench Barbell Press
135x12,185x8,225x6,225x4,225x3
Dips
BWx5,BWx6,BWx6
Hammer Curls
35x12,40x8,45x5,45x4
EZBar Curls
77x6+1neg,77x6+1neg,17(just Bar)x50
Squats
225x12,255x10,285x3,405x1
Once per week at the gym is just awful. I wish I could do more, but I just can't get the time right. I miss the days of 4 0r 5 trips per week. The energy was higher, fat was lower, and weights were higher. Sometimes life really blows.
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 - 2/17/2005 6:48:09 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Well I have finally called it quits at my old gym. I was unable to get to the gym during the day and the fact I was a board member created more headaches. I have given the board notice and I am now a member of Gold's. I joined with my wife and try to go at least 2x a week. I am working to get to the gym 3x a 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 - 2/17/2005 6:53:04 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Did some leg work today and I was pretty stoked over it, considering I do not have a partner to drive me on.
Squats
185x12,225x8,275x6,315x6,335x4,365x3,385x2,405x1,315x3
That amount of weight kicked my butt. I was done after that and now I have issues walking up the step. :)
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 - 2/21/2005 7:30:04 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Monday Feb 21
Flat Bench
135x12,185x8,225x6,235x4,245x3,255x2
Incline Barbell Press
135x8,145x8,145x6
Flat Dumbell Flys
50x8,50x8,50x8
Calf Raises
300x10,300x10+pulse to fail,300x9+hold last for 10 secs
Hyperextensions
BWx10
Hammer Curls
35x10,40x8
Did not finish arms, since I am supposed to go again tomorrow with the wife. I will do Bis and Back tomorrow.
_____________________________
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 - 2/22/2005 3:24:34 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday Feb 22
Standing Hammer Curls
35x12
Seated Concentration Curls
40x4,35x6,35x6
Seated Rows
100x12,100x10,100x10
Deadlifts
135x12,185x10,225x8,245x4(hands started to hurt. Not used to it anymore :( )
I do a little tread before I start each 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
(in reply to LaserX2)
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RE: Laser's Journal - 2/24/2005 8:14:22 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday Feb 24
Squats
185x12,225x10,275x8,315x4,365x2,405x0
Leg Press
315x12,315x12
I did a little treadmill before I started and I think that combined with the fact my calves were still sore from their workout caused my poor showing on the squats. I ran a little more after the Leg Press but did not have the motivation I needed, so I called it a night.
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 - 3/2/2005 12:09:44 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday Mar 1
Chest Day
Flat Bench Babell Press
135x12,185x8,225x6,235x5,135x14
Decline Barbell Bench Press
135x12,185x6,205x6,135x11
Dips
BWx4,BWx4,BWx3 (hurts my right shoulder alot)
Incline Barbell Press
115x8,135x5,135x5,115x4 (again issues with my shoulder)
Flat Bench Dumbell Flys
50x6,50x5,40x6
I had a real pump after all this. I know that the shoulder issue is keeping me from really growing in my chest exercies. It is a combination of Bowling and a lack of shoulder specific 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 - 3/4/2005 11:53:45 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday Mar 3
Legs
Squats
155x12,185x10,225x8,245x6,275x4,315x3
treadmill for 5 mins
Squats (again )
205x8,225x8,275x6,315x4
Leg Press
270x12,360x10,450x10
Leg Extensions
110x12,120x12,120x12
Leg Curls
110x12,110x12,110x12
Calf Raises
300x10,300x10,300x10
I have not used the leg machiones for quite some time, so I used weights that I knew I could handle. The calf raises are still giving me more trouble than I thought they would, not sure why. I loved the full and constant pump to my quads. I stressed going low on the squats and that always makes them much more difficult. Now that I have someone to squat with, I plan on giving the 400s a good run again next Thursday. Can't wait to get to the gym Monday for Back work, love them deadlifts .
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 - 3/4/2005 1:27:42 PM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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quote:
ORIGINAL: LaserX2
Thursday Mar 3
Legs
Squats
155x12,185x10,225x8,245x6,275x4,315x3
treadmill for 5 mins
Squats (again)
205x8,225x8,275x6,315x4
This makes no sense whatsoever. And then why the hell did you work legs so hard when you have a bowling tourney this weekend? I guess our conversation this week made absolutely no impact.
Paul
< Message edited by pwolf66 -- 3/4/2005 1:28:49 PM >
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to LaserX2)
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RE: Laser's Journal - 3/9/2005 10:17:50 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday Mar 8
Chest
Flat Bench Barbell Press
135x12,185x8,205x6,225x4,245x4,265x2,295x1,135x15
Incline Barbell Press
135x6,135x6,135x6
Decline Barbell Press
135x8,185x6,225x4,135x10
Dips
BWx4,BWx4,BWx4
Treadmill 10mins
Hyperextensions
BWx12,BWx12
Crunch Machine
110x20,125x20
Awesome pump during this workout. I know I could have done better on the Inclines, if not for the bowling from the weekend. The dips hurt like hell! I used to be able to do more, so I do not know if it is from workout intensity or the equipment I am doing it on. Good day all in all. Can't wait to hit the legs Thursday.
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 pwolf66)
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RE: Laser's Journal - 3/10/2005 6:15:03 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday Mar 10
Legs
Leg Press
180x12,270x10,360x10,450x8,540x6,630x6
Squats
185x8,225x8,275x6,315x4
Leg Extensions
130x12,130x12,130x12
Leg Curls
130x12,130x10,130x10
Calf Raises
300x10,300x10,300x10
That was it. I would have loved to gone higher on squats, but the leg press was brutal this week. I hope to start with squats next week. A very good day all in all.
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 - 3/18/2005 5:12:06 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday Mar15
Chest
Flat Bench Barbell Press
135x12,185x8,225x6,255x3,300x1,275x2,135x21
Incline Barbell Press
135x8,135x8,155x6
Decline Barbell Press
185x10,225x6,135x15
Dips
BWx6,BWx5,BWx4
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 - 3/18/2005 5:31:42 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday Mar 17
Legs
Squats
135x12,185x10,225x8,275x6,315x4,365x3,405x2,425x2
Leg Press
270x12,360x12,450x12
Hammer Strength Leg Extensions
45x12,70x12,80x12
Hammer Strength Leg Curls
45x12,55x12,70x12,80x6
Calf Raises
300x10,300x10
Good workout. The last 2 reps on squat did need a little balance assist from my spotter. I am really feeling great during my leg workouts again. If I am up to it I am going to try for a new Leg Press high next week. I am going to have to stress the leg press next week, because the spotter who normally shows up will be away for the next 2 leg days  . I hope to keep driving hard with my legs while he is gone, so that when he returns I can go for a hew high in Squats. If I can work in a solid 3rd day per week, I want to do Deadlifts again.
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 - 3/26/2005 8:16:56 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Friday Mar 25
Chest and legs
Flat Bench Barbell Press
135x12,185x10,225x6,245x3,245x3,245x3,225x4,135x14
Squats
185x12,225x10,275x6,325x5
Hyperextensions
BWx12,BWx12
Barbell Shrugs
225x10,225x10
Calf Raises
300x10,300x10
I realize these are not my normal numbers or sets, but I was without a spotter and pressed for time. I did all of this in 41 minutes, because I got to the gym near closing time. I am pretty happy with the chest work I did without a spotter. I really wanted to do more leg work, but my recovery between sets is time consuming. I was just glad to get in the gym and not miss an entire week of 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
(in reply to LaserX2)
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RE: Laser's Journal - 4/16/2005 5:47:59 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday April 12
Chest Day
Flat Bench Barbell Press
135x12,185x8,225x6,245x3,255x2,135x16
Decline Press
135x12,185x8,225x5
Incline Press
115x6,115x5,115x5
Cable Rope Pulldown
60x12,90x5,80x8
_____________________________
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 - 4/16/2005 5:53:23 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday April 14
Leg Day
Squats
185x12,225x10,275x8,315x6,365x4,405x3,425x1
Leg Press
360x12,450x10,540x6,630x4
Leg Curl Machine
44x12,49x12,54x12
Hammer Leg Curls
45x10,55x10,60x10
Calf Raises
300x10,300x10,300x10
Yuck! I have not done legs for TOO long. It is my strong suit and I fell apart on the Leg Press. My partner kept asking me if I was OK, since my intensity was so low. I was motivated, but just did not have the energy. We will see 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 - 4/16/2005 6:06:15 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Friday April 15
Back and Bi Day
Deadlifts
135x12,185x8,225x6,275x6,275x6
Barbell shrugs
225x10,245x10,275x8 (I was watching myself in the mirror and they seemed like good reps, but they felt short)
Cable Rows
60x20,80x12,100x8
Hammer Curls
30x8,35x6,35x5
Ezbar Curls
1Neg@90,1Neg@100,1Neg@110,40x10
Crunches
BWx20,BWx15,BWx15,BWx12
Wow! I have not done Bis for a while and it showed. I could not believe how heavy the weight felt. The deadlifts felt SOOOO good. I love the total body pump you get from them. I wanted to go heavier, but my sissy hands could barely handle what I was lifting. I hope to get into a regular routine with these again.
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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