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RE: Paul's Journal - 3/14/2004 8:41:37 AM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		Moving my exercise days to Sun-Thurs

14 Mar 04

Legs

Warmups
Hammer Strength Uni-lateral Leg Press ( A new one on me, weight is what is loaded on the machine)
90x12 (yikes, waaaaay light), 180x10, 270x8,410x5,500x1

Working sets
HS Leg Press: 500x6,500x6,500x6 (Some effort required, but I think that I'll move it up 50 for next week)
Squat: 185x12,185x12 (This is a heavy as I'm allowed to go right now Smile )
Stiff Leg Deadlift: 245x6,245x6 (Need to go up 10 pounds for next time)
Lying Leg Curl: 140x6,140x6,140x6 (Man these suck Smile)
Seated Calf Raise: 140x12,140x12 (need to go heavier but left calf was cramping, not sure what to do about that)

A good workout and this means that I'll be able to partner with Laser tomorrow on chest.

Paul

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RE: Paul's Journal - 3/14/2004 8:42:38 AM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		WOW!!! a 4th Page!! Go Me!!

Paul

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RE: Paul's Journal - 3/15/2004 9:21:28 AM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		15 Mar 04

Another good chest day.

Chest (MAX-OT)
Warmup sets
BB Bench
115x12,115x10,165x6,195x3,215x1

Work Sets
BB Bench
230x6,230x6,230x6 (Some effort on that last set but I think that I can move up another 5 lbs for next week)
DB Inclines
75x6,75x6,75x6 (Could probably move up but want to see what the increased weight on flat bench will mean)
Decline BB Press
175x6,175x6 (Need to move this up another 10 for next week)

Had to move the ab work to tomorrow, maybe I'll do it in the morning after cardio.

Paul

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RE: Paul's Journal - 3/16/2004 11:22:14 AM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		Hey look, it's me again, what no one else reads this stuff!?!?!?!?! Smile

16 Mar 04

WarmUps
Bent Over BB Row
55x12,55x10,85x8,105x3,125x1

Working sets
Bent Over BB Row
150x6,150x6 (Bump up 5)
Close Reverse Grip Pull Downs
180x6,180x6 (Bump 10)
Pull Ups (Gravitron) Weight is assistance
100x6,100x6 (Drop 10)
Standard Dead Lifts
245x6,245x6
Barbell Shrugs
195x6,195x6 (Bump 10)

Not bad on a miserable cold rainy Tuesday

Paul

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RE: Paul's Journal - 3/17/2004 3:55:42 PM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		Shoulder/Tri

Warm Ups
BB Seated Military Press (Smith)
30x12,30x10,60x8,80x3,100x1

Working Guys
BB Seated Military Press (Smith): 115x6,115x6,115x6 (Shoulders were giving me some trouble on this one)
Arnold DB Press: 55x6,55x6
DB Side Laterals: 30x8,30x8
Lying Triceps Press: 72x6,72x6,72x6
Triceps Cable Pushdowns: 105x6,105x6,105x6
Seated DB 2H Overhead Press: 60x6,60x6

Paul

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RE: Paul's Journal - 3/18/2004 2:54:24 PM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		Thursday, 18 Mar 04

Biceps/Abs

Warmup
EZ-Bar Curl
27x12,27x10,47x7,67x4,87x2

Work sets
EZ-Bar curl: 87x6,87x6,87x6 (Bump up 5 next time)
Standing 2 Arm DB Hammer Curls: 35x6,35x6,35x6 (Bump up to 40 next week and see how it goes)
Reverse Grip EZ-Bar Curl: 67x6,67x6,67x6
Cable Crunch: 200x12,200x12,200x12

Cardio:

Treadmill Walk/Run
24:30min 350cals 2mi

Whew, need to start my cardio back up, this was tough.

Paul

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RE: Paul's Journal - 3/22/2004 9:51:03 AM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		21 Mar 04

Leg Day Smile

Warmups
HS Uni-Lateral Leg Press
180x12,180x10,270x7,360x4,450x2

Work sets
HS Leg Press
540x6,540x6,540x6 (Bump 50 for next week)
Squat: 185x12,185x12 (Once again went light)
Stiff Leg DL: 255x6,255x6

Lost focus after this and ended up playing 5 games of Table Tennis <shrug>

Paul

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RE: Paul's Journal - 3/22/2004 9:53:50 AM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		22 Mar 04

MAX-OT Week 3

Chest

Warmups:
Flat Bench Press
115x12,115x10, 165x8,195x4,225x1

Worksets
Bench Press: 235x6,235x6,235x6 (Bump 5 to 240 for next week)
Incline DB Press: 80x6,80x6,80x6
Decline BB Press: 185x6,185x6 (Bump 10 to 195 next week)

WOOO was I beat after this. I'm ready for a nap Smile

Paul

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RE: Paul's Journal - 3/24/2004 10:45:27 AM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		23 Mar 04

WarmUps
Bent Over BB Row
65x12,65x10,95x8,115x3,145x1

Working sets
Bent Over BB Row
155x6,155x6,155x6
Close Reverse Grip Pull Downs
190x6,190x6 (Bump 10)
Pull Ups (Gravitron) Weight is assistance
90x6,90x5 (Drop 10)
Standard Dead Lifts
275x6,275x6
Barbell Shrugs
195x6,195x6 (Bump 10)

Paul

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A friend helps you move, a true friend helps you move bodies.

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RE: Paul's Journal - 3/24/2004 10:48:15 AM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		24 Mar 04

MAX-OT Week 3

Shoulder/Tri

Warm Ups
BB Seated Military Press (Smith)
40x12,40x10,70x8,90x3,115x1

Working Sets
BB Seated Military Press (Smith): 115x6,115x6,115x6 (Shoulders much better this week)
Arnold DB Press: 55x6,55x6 (Maybe up to 60s?)
DB Side Laterals: 30x8,30x8
Lying Triceps Press: 72x6,72x6,72x6 (Bump up 5)
Triceps Cable Pushdowns: 110x6,110x6,110x6 (YEEEEOUCH!!!)
Seated DB 2H Overhead Press: 60x6,60x6
Cable Crunches: 170x12,170x8 (Went much slower on this, whew)

Paul

< Message edited by pwolf66 -- 3/24/2004 10:49:26 AM >

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RE: Paul's Journal - 3/24/2004 12:42:01 PM   
axgar


Posts: 191
Joined: 1/5/2004
From: Denver, Colorado
Status: offline 		Wolfman! I noticed your leg strength is definitely increasing! Great job!! Smile A 9% to 10% increase in two weeks is excellent. . . I have noticed your squat weight is pretty static. Concerns about the back? Keep it up. - Tony

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RE: Paul's Journal - 3/24/2004 1:09:17 PM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
quote:

ORIGINAL: axgar

Wolfman! I noticed your leg strength is definitely increasing! Great job!! Smile A 9% to 10% increase in two weeks is excellent. . . I have noticed your squat weight is pretty static. Concerns about the back? Keep it up. - Tony

Thanks, moving leg day to Sunday has really helped my outlook. The gym that I use to workout during the week only has a Nautilus LP and I really don't care for that one as a core leg exercise. Instead, I'm using the YMCAs Hammer Strength Uni-Lateral Leg Press as my core exercise and this has been a monster boost to my workouts (not to mention that it has been putting a serious hurtin' on my posterior Smile )

And yes, 185 is the max that I am currently allowed to attempt on squats so that's why that hasn't moved. I have an appointment with my Orthopod next Wednesday so hopefully I can get clearance to go heavier.

Thanks for the feedback!!!!

Paul

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RE: Paul's Journal - 3/25/2004 5:54:08 AM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		Started dragging my ass out of bed early so I can get some cardio in.

25 Mar 04

Treadmill
Time: 21:06
Distance: 2 miles
Calories: 394

Struggled to get to the 2mi mark but still the fastest that I have knocked out 2 miles yet.

My goal is treadmill work 3 times per week. Short term goal is to knock out 2 miles in 16 minutes. Once I do that I'm gonna bump the target distance to 2.5 miles and try to get that done in 20 minutes and so on...

Paul

< Message edited by pwolf66 -- 3/25/2004 5:55:40 AM >

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RE: Paul's Journal - 3/25/2004 9:48:04 AM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		25 Mar 05

Biceps

Warmups
EZ-Bar Curl: 27x12,27x10,47x8,67x4,87x2


Work Sets
EZ Bar Curl: 92x6,92x6,92x5
Standing DB Hammer: 40x5,35x6,35x6
Standing Cable Curl: 90x6,90x6,90x5

That's it, short day today.

Paul

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RE: Paul's Journal - 3/26/2004 3:41:52 PM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		Gee and I have Strep AGAIN!!! Or STILL!! Who the heck knows. Back on anitbiotics again, gah.

Paul

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RE: Paul's Journal - 3/26/2004 4:15:37 PM   
jenng


Posts: 760
Joined: 2/20/2004
Status: offline 		Good job on the cardio. I'm working on decreasing my mile time as well. It feels good to watch the time creep down. Sorta makes cardio fun. Sorta. (Blech - cardio)

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RE: Paul's Journal - 3/27/2004 8:10:50 AM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		I HATE RUNNING!!!!!!!!! Smile
Then again I know that I would slack if I did bike or elipical


27 Mar 04

Treadmill
2 Miles
20:35 (Woot!!!! Cut 30 seconds off)
404 calories


Morning weighin: 280!!!!!! So seem to be dropping again

Paul

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RE: Paul's Journal - 3/28/2004 9:07:30 AM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		28 Mar 04


MAX-OT Week 4

Legs

Warmups
Hammer Strength Uni-lateral Leg Press ( A new one on me, weight is what is loaded on the machine)
230x12, 230x10, 320x7,410x4,500x2

Working sets
HS Leg Press: 590x6,590x6,590x6 WOO This was rough but man did it feel good to get these out.
Squat: 185x12,185x12 Smile
Stiff Leg Deadlift: 255x6,255x6
Lying Leg Curl: 140x6,140x6,140x5 (Man these suck Smile)
Seated Calf Raise: 120x12,120x12 (Cramping was an issue so I dropped the weight a little)

Now it's time to go fly a kite with my daughter

Paul

_____________________________

A friend helps you move, a true friend helps you move bodies.

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RE: Paul's Journal - 3/29/2004 9:34:38 AM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		29 Mar 04

MAX-OT Week 4

Chest

Warmups:
Flat Bench Press
115x12,115x10, 165x8,195x4,225x2

Worksets
Bench Press: 240x6,240x6,240x4 (grrr died on the last set)
Incline DB Press: 80x6,80x6,80x6 (I HATE getting those DBs in position)
Decline BB Press: 205x6,205x6

No more chest for 2 weeks Smile

Paul

< Message edited by pwolf66 -- 3/29/2004 9:36:51 AM >

_____________________________

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RE: Paul's Journal - 3/31/2004 3:47:50 PM   
pwolf66


Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline 		30 Mar 04

Forgot my damn shorts so I worked out in my Dockers Smile

WarmUps
Bent Over BB Row
65x12,65x10,95x8,115x3,145x1

Working sets
Bent Over BB Row
145x6,145x6,145x6
Close Reverse Grip Pull Downs
200x6,200x6
Pull Ups (Gravitron) Weight is assistance
90x5,90x5
Standard Dead Lifts
225x6,225x6
Barbell Shrugs
205x6,205x6

Paul

_____________________________

A friend helps you move, a true friend helps you move bodies.

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