RE: Laser's Journal
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RE: Laser's Journal - 7/1/2005 11:34:40 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Friday July 1
Shoulders
Standing Military BB Press
40x12, 40x12, 80x8, 80x8, 80x7, 80x6, 75x12
Bent Over DB Raises
20x8, 20x8, 20x8
Arnold DB Press
30x8, 30x8, 30x13 I got so pissed on my last set I just let it fly. I swear I thought I was going to cry.
Dumbell Wrist Roll
50x10 each arm and then rolled my wrist back ward for 10 reps each hand.
I don't know if my shoulders are just weak or if they are damaged in some way. I have not felt the kind of pain from a workout as I still continue to at this moment 2 hrs after working them. If it is simply a lack of strength, then I will gain some serious strength with these routines. I am hoping that these exercises will be the catalyst to get my bench press moving forward again. If I can I am going to the gym again tonight for some cardio and maybe some additional arm work. I never got to hit my tris this 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 - 7/3/2005 8:09:48 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Sunday July 3
Arms
Hammer Curls
30x12,35x10,40x6,40x6
EZBar Preacher Curls
30x20,40x12,40x12,50x10,100x2neg,100x2neg
Cable Rope Pushdowns
70x12,80x12,90x12,100x10,110x8
Reverse Grip Pushdowns
60x12,60x12,60x20
Ab Machine
135x25,150x20,165x20
Hyperextensions w/10lb medicine ball
BWx15,BWx15
Treadmill
1.10mi 235cal
It was not as intense a workout as I normally like, but I did get it done. I wanted to be sure I got some tricep work in before hitting the chest tomorrow.
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 - 7/6/2005 5:29:06 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday July 5
Chest
Flat Bench DB Press
45x12, 45x10, 60x8, 80x6, 80x6, 85x6
Incline DB Press
45x8, 55x8, 60x8, 70x8
Cable Cross Overs
50x10, 60x10, 70x10
Decline BB Press
135x12, 185x8, 225x6
Ab Machine
130x25,145x25,160x20
MAN! Working out chest with Pwolf is always a chore. He has such great shoulder strength and mine are so weak. When we went to inclines I thought I was going to die. I just hope that all the work will pay off with some higher bench numbers. I have not been able to hit 300 since the time I was last able to do 315. I must admit that the last 2 incline workouts have been a lot stronger than they have been in the past. We shall see how this works out over the next few weeks.
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 - 7/6/2005 6:50:19 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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Yeah, I was shocked as hell when I went to put the 70s back after doing inclines and you went 'wait a sec' and then rocked out a VERY strong set of 8. NICE job!!!!!!
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 - 7/7/2005 12:19:16 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday July 7
Legs
Deep Squats
135x12,185x10,225x8,275x6,315x4,325x4,365x3 OMFG OMFG
Hack Squats
180x8,230x8,270x8
Leg Curls
90x12,115x12,140x9 died on the 10th rep last set
Calf Raises
115x12,140x12,165x10,190x6
That was the extent of my workout. I am absolutely friggin amazed just how whacked my legs are after these squats. I went slow on each rep and truly took them down to the bottom. If I would have gone any deeper I would have lost my footing with my heels. I always want to keep my heels on the ground. I really feel it was a solid workout and it really wore me out.
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 - 7/8/2005 9:18:49 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Friday July 8
Shoulders/Arms
Standing Military BB Press
40x12, 60x10, 80x8, 90x6, 90x6, 90x6
Bent Over DB Raises
25x8, 30x8, 30x8
Arnold DB Press
35x8, 35x8, 35x8
EZBar Preacher Curls
40x12,50x10,60x8,70x6,70x5+1 neg
V-grip Cable Pushdowns
80x12,100x10,120x7 failed on number 8
Seated Tricep Press
50x12,50x12,50x12
Ab Machine
135x25,150x25,165x20
Hyperextensions w/10lb ball
BWx15,BWx15,BWx10
Treadmill
2.0mi 440cals
WHEW! I am really tired after this one. I did not plan to spend that much time on the treadmill, but what the heck. I will be missing the next week, so I wanted to make tonight count.
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 - 7/20/2005 6:23:00 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Monday July 18
Back Day (1st dedicated back day in like a year)
Sumo Deadlifts
135x8,135x8,225x6,300x4,320x4,340x4,435x1
Bent Over Upright Rows (4-4 tempo)
80x8, 80x8, 80x8
Iso-Laternal Lat Pull Down (Weight per side, 4-4 tempo)
45x8, 55x8, 55x8
Ouch! I forgot how much these damn things hurt the chins. I made it worse by keeping my feet close together on the 1st 3 sets of Deads. I was amazed that I was even able to move the 435, but I definitely felt it later on. I slept like a damn log after this short workout. Well, this is the first real back day in over a year, so I expected to have some pain, hopefully I can get back into the groove with these.
Laser
< Message edited by LaserX2 -- 7/22/2005 5:20:57 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 - 7/21/2005 5:17:46 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Wednesday July 21
Chest/Tricep
Flat bench DB Press
50x12, 70x10, 80x8, 90x6, 90x6(with help), 90x6(with lots of help)
Incline DB Press
50x8, 50x8, 55x8, 50x12
Rotary Chest Machine
110x8, 125x8, 130x8
Reverse Grip Cable Pulldowns
70x12,80x12
Rope Pulldowns
90x12,100x12
Overhead Rope Extensions
80x12,80x12
Ab Machine
135x30,150x25,165x20
Chest felt very weak. I did not expect to have such a loss of power missing one week. I will not dwell on this too much and look forward to next week's chest day. I really want to lay it on my chest from now on. My chest and shoulder development is my areas in need of the most improvemnt, so I think I will start attacking them Arnold style. I only did 13 sets of chest for this workout. I want to get that into the 20s for sets. Legs on Thursday and Shoulders on Friday. I need to find a place to work in some Bicep work.
Laser
< Message edited by LaserX2 -- 7/22/2005 5:21:28 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 - 7/22/2005 5:19:35 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday July 22
Legs
Squat
185x10, 225x8, 275x6, 315x5, 365x4, 405x2 (needed help on the 2nd rep)
Hack Squat Machine
200x8, 270x8, 270x8
Leg Curls
90x12, 115x12, 115x9 (I really died on this today)
Seated Calf Raise
125x12, 150x12, 175x12
Well, this was a tough day. I have not felt this crappy after a leg day in a long time. I had a hard time getting loose and then really did not feel I had the strength that I normally have. I hit it nice and hard on Hacks to try and make up for my lack of intensity on the squats. I have no clue why I fell apart on the leg curls, but I did them at least. The calf raises are really starting to feel good. I am finally able to keep a nice easy rythym with a hold at the top of each rep. Next week I'll take a crack at 200 on the raises and see what happens. Tomorrow shoulders, yuck.
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 - 7/22/2005 11:25:43 AM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Friday July 22
Shoulders
Standing Military BB Press
45x12, 65x10, 95x8, 95x8, 95x8, 95x7 (The last set was beyond painful, pwolf tried to help to no avail)
Standing DB Lateral Raise
20x8, 25x8, 25x8
Arnold Press
35x8, 35x8, 40x8
Incline Bench Reverse Fly
20x10, 25x12
Rear Delt Machine
70x12
I used the rear delt machine instead of my last reverse fly, since a dude wanted the bench from us. I really need to stop wussin out and push the weight up on the Arnold presses. I should be using at least 40s, maybe even push it to 45s. The pain is not as bad as the first time I did shoulders, but it still gives me a burn I do not get from any other exercises. I need to try and hit the gym over the weekend to get some arm, ab, and cardio work in. There is just not enough time during the week to get it all 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 - 7/27/2005 12:57:13 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Tuesday July 26
Chest
Flat Bench DB Press
45x12, 65x8, 85x6, 85x6, 85x6, 85x6
Incline DB Press
50x8, 50x8, 55x8
PecDeck
70x12, 80x9, 70x10 This was killing my left shoulder
Close Grip BB Press
135x15,135x12
Ab Machine
130x30,145x25,160x15 I changed the seat level on this and OMFG did it make a differnce
Well, as usual a piss-poor chest performance. I did an additional chest exercise and would have liked to have done one more, time permitting. I really think the only way I am going to get any real chest response is to continue to pound it with as many sets as I can on chest day. I know everyone has their weak points and mine seem to be my chest and shoulders. I have one more month until bowling starts up, so I better make it count now.
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 - 7/27/2005 6:20:24 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Wed July 27
Bis/Upper Back
Seated Cable Rows
70x12,90x12,110x10,120x6
Wide Grip Pulldowns
60x12,80x12
Close Reverse Grip Pulldowns
100x12,120x10
Barbell Shrugs
225x12,275x10,315x8,405@20sec hold,405@20sec hold,225x6 The holds are my way of working my grip strength.
EZBar Preacher Curls
40x12,50x12,60x10,80x5+1neg,80x4+1neg
Standing 2-Arm Hammer Curls
30x12,35x6,35x4 My bis are toast
Ouch. I was going to do some treadmill, but I was just plain tired from this workout. It started slow, but felt great by the end. I wanted so bad to do some deadlifts and even had a beast offer to do deads with me. I told him I had to decline, because I knew it would hinder my leg day tomorrow. Can't screw with Leg day!!!
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 - 7/28/2005 3:07:20 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday July 28
Legs
Squat
185x10, 225x8, 275x6, 315x6, 365x4, 405x2(failed on rep3), 455x0
Hack Squat
270x6,270x6,270x6
Super Set:
A1 Lying Leg Curl
90x12, 100x12, 100x12 my last couple reps on set 2 and 3 were lame
B1 Seted Calf Raise
135x12, 135x12, 135x12, 225x4, 180x6
I screwed up! My favorite fitness day and I did not eat breakfast or take my supps. I was yawning while standing in the power rack. I did not mean to forgoe the eats, just kinda worked out that way. SOOOOO depressing, because this is the day I can beast out. I will make up for 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 - 7/29/2005 9:29:00 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Friday July 29
Shoulders
Standing Military BB Press
45x12, 65x12, 95x10, 115x8, 115x8, 115x7
Lateral DB Raise
25x8, 25x8, 30x8
Seated Arnold Press
40x8, 40x8, 40x9
Rear Delt Machine
80x12,90x12,100x12
I hate shoulder days. And then after this BS I went bowling for 7 games. I bet I feel like **** tomorrow.
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 - 8/11/2005 6:14:33 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Thursday August 4
Chest and Legs
I am not even going into the numbers of it all, because I am too upset over the fact that I hurt my knee. The bitch is that I hurt the knee, when I was returning the weight to the rack. I just seemed to lean the wrong way and OUCH. The damn thing is still hurting and I am posting this a week later. I hope that this will not last too long or that it is too serious. More to come...
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 - 8/11/2005 6:21:00 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Monday August 8
Back
Deadlifts
135x10,185x10,225x8,275x6,305x4,305x4
Seated Row Machine
80x12,100x10,120x6
Lat Pulldowns
60x12,70x12,80x12
Barbell Shrugs
225x8,275x8,275x8
Ab Crunch Machine
150x30,165x25,180x20
The back days for the next couple of weeks will have to go without deadlifts. The deadlifts call my legs into play WAY too much, even when I emphasize the back. I can still hammer all the other moves though.
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 - 8/11/2005 6:35:26 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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Chest and Tri
Flat bench BB Press
135x12, 135x10, 185x8, 225x5, 225x4, 225x4, 135x23
Incline BB Press
135x6, 135x6, 155x6
Pec Deck
110x12, 130x9, 150x6,110 held at 12 inch separation for a count of 20
Hammer Strength Decline Press (per side)
70x12,80x8,90x6,45x13
Reverse Grip Cable Pull Downs
80x12,90x12,100x12
Over Head Cable Extension
100x12,110x10,120x10
Mix of Ab work using Ab Wheel, standing Ab machine, and Seated Crunch Machine.
I had a blast during this workout. I actually got to workout with pwolf with no need to rush. I hope we can have more productive workouts like this one.
Laser
< Message edited by LaserX2 -- 8/12/2005 7:13:14 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 - 1/10/2008 12:51:52 PM
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LaserX2
Posts: 339
Joined: 2/10/2004
Status: offline
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I am making a non-gym visit entry here, just to say I am planning on frequenting this site again. I need to get back to the shape I was in before and I still have my 1400lb goal. I will post up when I start hitting it again.
_____________________________
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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