RE: I'm gonna miss my beer and cookies
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RE: I'm gonna miss my beer and cookies - 8/6/2006 5:33:41 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 13 - Friday, August 4, 2006
Off Day
My legs hurt... bad.
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/6/2006 5:36:02 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 14 - Saturday, August 5, 2006
Off Day
I played 18 holes of golf today and got a semi-cardio session with that I guess. I sweat my ass off... I know that much.
Oh yeah, my legs still hurt... even worse than yesterday.
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/6/2006 7:31:14 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 15 - Sunday, August 6, 2006
WEEK 3 - Day One (because of my work schedule, my workout weeks go from Sun. - Sat.)
Chest and Triceps Day:
Flat Bench Press
Warm-up set with 125lbs x 10 reps
Set 1 - 145lbs x 8 reps
Set 2 - 165lbs x 7 reps
Set 3 - 175lbs x 5 reps
Incline Dumbell Bench Press
Set 1 - 40lb DBs x 8 reps
Set 2 - 50lb DBs x 7 reps
Set 3 - 55lb DBs x 5 reps
Flat Bench Dumbell Flyes
Set 1 - 30lb DBs x 8 reps
Set 2 - 35lb DBs x 7 reps
Set 3 - 40lb DBs x 4 reps (wanted to get 5 but reached failure on the 5th one)
Cable Crossovers
Set 1 - 60lbs (on each side) x 8 reps
Set 2 - 70lbs x 6 reps
Set 3 - 80lbs x 5 reps
Close Grip Bench Press (trying to build up my inner chest)
Set 1 - 85lbs x 7 reps
Set 2 - 80lbs x 7 reps
Set 3 - 75lbs x 7 reps
Alternating One Arm Tricep Pulldowns
Set 1 - 40lbs x 8 reps
Set 2 - 30lbs x 8 reps
Set 3 - 30lbs x 8 reps
Set 4 - 30lbs x 8 reps
Rope Pushdowns
Set 1 - 80lbs x 8 reps
Set 2 - 90lbs x 8 reps
Set 3 - 90lbs x 8 reps
Next week try and do 3 sets with 100lbs
Machine Overhead Tricep Presses
Set 1 - 44lbs x 8 reps
Set 2 - 33lbs x 8 reps
Set 3 - Burnout set with 22lbs (got 11)
Earlier today I went to the driving range and hit golf balls for about an hour and a half. I worked up a heavy sweat so I considered that my light cardio for today.
And my legs still hurt even worse than the day after and the day after the day after lol. Oh well, might as well get the initial welcome back to legs training shock out of the way.
< Message edited by alwaysconfused -- 8/7/2006 7:33:34 AM >
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/7/2006 7:34:52 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 16 - Monday, August 7, 2006
WEEK 3 - Day Two
Back and Biceps Day:
T-bar Rows
Warm-up set with 70lbs x 10 reps
Set 1 - 100lbs x 8 reps
Set 2 - 125lbs x 7 reps
Set 3 - 140lbs x 5 reps (tried a 6th rep, only got it halfway)
Lat Pulldowns
Set 1 - 130lbs x 9 reps
Set 2 - 140lbs x 7 reps
Set 3 - 150lbs x 5 reps
Seated Rows
Set 1 - 11 plates (110lbs??? the plates have nothing written on them) x 8 reps
Set 2 - 14 plates (140lbs???) x 7 reps
Set 3 - 17 plates (170lbs???) x 5 reps
One Arm Dumbell Rows
Set 1 - 45lb DBs x 9 reps (on each side - i.e. left/right)
Set 2 - 55lb DBs x 8 reps
Set 3 - 65lb DBs x 6 reps
Standing Dumbell Curls
Set 1 - 30lb DBs (alternating arms) x 8 reps (16 reps total)
Set 2 - 35lb DBs x 7 reps
Set 3 - 35lb DBs x 5 reps
Preacher Bench Curls
Set 1 - 50lbs x 8 reps
Set 2 - 60lbs x 6 reps
Set 3 - 50lbs x 9 reps
*Since I increased weight on all my back exercises this week, I think I may have pre-exhausted my biceps*
Cable (Curl Bar) Curls
Set 1 - 70lbs x 8 reps
Set 2 - 80lbs x 7 reps
Set 3 - 90lbs x 6 reps
Cardio - 17 minutes on the eliptical machine, burned 270 calories according to the machine's computer.
< Message edited by alwaysconfused -- 8/7/2006 7:35:54 PM >
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/7/2006 7:44:00 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Very random post here, but I just realized that throughout this entire journal I've been spelling DUMBBELL wrong (I've been spelling it DUMBELL) Lol, and I have a college degree in English. Bet my professors would be proud. Lol, sorry... just had to point that out.
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/9/2006 7:01:26 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 17 - Tuesday, August 8, 2006
WEEK 3 - Day Three
Off Day
< Message edited by alwaysconfused -- 8/9/2006 7:04:03 PM >
(in reply to alwaysconfused)
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RE: I'm gonna miss my beer and cookies - 8/9/2006 7:18:05 PM
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alwaysconfused
Posts: 28
Joined: 7/27/2006
From: Sylacauga, AL
Status: offline
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Day 18 - Wednesday, August 9, 2006
WEEK 3 - Day Four
Shoulders Day:
Seated Overhead Dumbbell Presses
Warm-up Set with 25lb DBs x 10 reps
Set 1 - 40lb DBs x 8 reps
Set 2 - 45lb DBs x 7 reps
Set 3 - 50lb DBs x 5 reps
Standing Front Shoulder Raises
Set 1 - 25lb DBs x 8 reps (alternating - 16 total reps)
Set 2 - 30lb DBs x 7 reps
Set 3 - 35lb DBs x 6 reps
Standing Side Lateral Raises
Set 1 - 25lb DBs x 8 reps
Set 2 - 25lb DBs x 8 reps
Set 3 - 25lb DBs x 8 reps
Was able to use very slow, controlled form due to the light weight. Still felt a good burn, even to the point of being difficult.
Machine Military Presses
Set 1 - 77lbs x 8 reps
Set 2 - 88lbs x 7 reps
Set 3 - 99lbs x 3 reps
lol, my shoulders were wiped out by the time I got to this exercise... and it finished the job of kicking my butt. 3 reps on the last set, damn I'm a freakin' powerhouse.
Bentover Dumbbell Laterals
Set 1 - 10lb DBs x 9 reps
Set 2 - 10lb DBs x 9 reps
Set 3 - 10lb DBs x 9 reps
Standing Cable Machine Laterals
Set 1 - 20lbs (each side) x 8 reps
Set 2 - 20lbs x 8 reps
Set 3 - 20lbs x 8 reps
Shoulder Shrugs
Set 1 - 60lb DBs x 15 reps
Set 2 - 60lb DBs x 15 reps
Set 3 - 60lb DBs x 15 reps
I think I got a really good shoulder workout this week, I still want to increase my weight on pretty much every exercise next week. Not too much, just enough to keep my muscles from getting used to the work load I've been putting them through.
(in reply to alwaysconfused)
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