A Training Blog

SHOULDERS/TRICEPS

2011-10-10T09:37:00.000-07:00

10 OCT 2011 - Shoulders/Triceps

1. Weighted Dips
BW x 25
+45 x 20
+90 x 15
+135 x 15 (vid)

+90 x 22 (vid)

+45 x 25
BW x 45 (vid)

2. DB Shoulder Press
65's x 15
75's x 12
85's x 10
95's x 8
80's x 12

3. Smith Machine CGBP
135 x 20
185 x 15
225 x 12
275 x 8
225 x 15

4. V-Bar Cable Pressdowns
4 sets of 15 reps w/ stack
-alternating with-
4. DB Lateral Raises
35's x 15
40's x 15
45's x 12
35's x 15

Great shoulder/tricep workout... weighted dips felt great. I hit rep PRs on 3 and 2 plates, and decided to try a high rep BW set just for fun. I've done +60 before, so 45 isn't near my best, but I was happy with it after all the other sets.

New Squat PR - 485 x 1

2011-10-02T15:57:00.000-07:00

From today...

Squat - 485 x 1

LEGS

2011-09-23T08:47:00.000-07:00

22 SEPT 2011 - Legs

1. Squats
135 x 12
225 x 10
315 x 8
365 x 6
405 x 5
455 x 2
480 x 1
405 x 6

2. Plated Loaded Squat Machine
180 x 12
270 x 12
360 x 10
450 x 10
540 x 8
450 x 12
360 x 15
-alternating with-
2. Machine Calf Raises
6 sets of 20-25 reps w/ stack

3. Lying Leg Curls
4 sets of 10-15 reps
-alternating with-
3. Leg Extensions
4 sets of 15-20 reps

Great leg workout... set a new all-time PR on squats w/ 480... previous best was 475. It felt pretty good too... I can see 500 in my near future. Chest/Abs next!

CHEST/ABS

2011-09-10T13:54:00.001-07:00

8 SEPT 2011 - Chest/Abs

1. Incline BB Bench Press
135 x 20
185 x 15
225 x 12
275 x 8
225 x 15
-alternating with-
1. Hanging Leg Raises
5 sets of 15 reps

2. Incline Smith Machine Presses
135 x 20
185 x 20
225 x 15
225 x 15
225 x 15
-alternating with-
2. V-Ups
5 sets of 20 reps

3. Machine Chest Flys
4 sets of 10-15 reps
-alternating with-
3. Low Cable Crossovers
4 sets of 12-15 reps

Decent chest workout... my shoulders weren't feeling 100% on incline bb press so I kept everything light/high reps after that. I still managed to get some work in though.

BACK

2011-09-09T18:20:00.001-07:00

7 SEPT 2011 - Back

1. One Arm DB Rows
80's x 15/15
90's x 12/12
100's x 12/12
110's x 12/12
120's x 10/10
90's x 15/15
-alternating with-
1. Smith Machine Shrugs
135 x 20
225 x 20
315 x 20
365 x 20
365 x 20
365 x 20
-alternating with-
1. V-Ups
5 sets of 20 reps

2. 1 Arm Cable Rows
4 sets of 12-15 reps
-alternating with-
2. BW Chins
4 sets of 12-15 reps
-alternating with-
2. Straight Arm Lat Pulldowns
4 sets of 15 reps

PWO Cardio: 12 x 50 yd uphill sprints

Quick workout at the station... rows felt really good. Finished off with some uphill sprints outside... good times. Chest/Abs next...

SHOULDERS/TRICEPS

2011-09-09T13:32:00.001-07:00

6 SEPT 2011 - Shoulders/Triceps

1. Smith Machine CGBP
135 x 20
185 x 15
225 x 12
250 x 12
275 x 10
300 x 8
225 x 15
-alternating with-
1. Hanging Leg Raises
6 sets of 15 reps

2. Weighted Dips
BW x 25
+45 x 15
+90 x 12
+90 x 12
+90 x 12
+45 x 20
-alternating with-
2. Smith Upright Rows
5 sets of 135 x 15

3. DB Lateral Raises
35's x 15
40's x 15
45's x 12
40's x 15
-alternating with-
3. Overhead DB Extensions
100 x 15
110 x 15
120 x 12
100 x 20

Good workout... shoulders and tri's were fried by the end. Back next...

LEGS

2011-09-06T12:44:00.001-07:00

5 SEPT 2011 - Legs

1. Squats
135 x 15
225 x 12
315 x 8
365 x 6
405 x 4
455 x 2
405 x 5

2. Machine Hack Squats
135 x 15
225 x 12
315 x 10
365 x 8
225 x 15
-alternating with-
2. Machine Calf Raises
5 sets of 20 reps w/ stack

3. Seated Leg Curls
3 sets of 10-15 reps
-alternating with-
3. Leg Extensions
3 sets of 12-20 reps
-alternating with-
3. Walking Lunges
3 sets of 20 steps

Fun leg workout... heavy squats are feeling alot more comfortable lately... I'd really like to hit 500 at some point. I trained at a different gym than normal, so I was able to do machine hack squats like I used to... the weight wasn't quite as high though, lol...

LATS/BICEPS

2011-09-06T12:37:00.001-07:00

4 SEPT 2011 - Lats/Biceps

1. Wide Grip Lat Pulldowns
3 sets of warmups
3 sets of work sets w/ stack
1 burn set
-alternating with-
1. EZ Bar Curls
75 x 20
95 x 15
115 x 10
115 x 10
115 x 10
95 x 15
-alternating with-
1. V-Ups
5 sets of 20 reps

2. 1 Arm Concentration Curls
40 x 15/15
45 x 12/12
50 x 10/10
50 x 10/10
-alternating with-
2. Straight Arm Lat Pulldowns
4 sets of 15 reps
-alternating with-
2. BW Chins
4 sets of 12 reps

PWO Cardio - 6 x 100m incline sprints

Quick workout at the fire station, but everything felt good. Legs next...

CHEST/ABS

2011-09-04T08:09:00.000-07:00

3 SEPT 2011 - Chest/Abs

Warmup: 1 mile run in 5 min 25 sec

1. Incline DB Bench Press
70's x 20
85's x 15
100's x 12
110's x 10
110's x 10
110's x 10
95's x 15
-alternating with-
1. Hanging Leg Raises
6 sets of 15 reps

2. FLEX Incline Press
100 x 20
145 x 15
190 x 10
190 x 10
190 x 10
145 x 15
-alternating with-
2. Decline Situps
5 sets of 25 reps

3. Machine Chest Flys
3 sets of 12-15 reps
-alternating with-
3. Low Cable Crossovers
3 sets of 12-15 reps

Great chest/ab workout... had a great MMC going the whole time. Warmup run felt good too... my new shoes are working out nicely!

BACK

2011-09-03T09:33:00.001-07:00

2 SEPT 2011 - BACK

1. Rack Pull Warmups
225 x 10
315 x 10
405 x 10
-alternating with-
1. Decline Situps
3 sets of 25 reps

2. HS ISO Rows
180 x 15
270 x 15
360 x 12
450 x 12
450 x 12
450 x 12
360 x 20
-alternating with-
2. Plate Loaded Shrugs
180 x 20
270 x 20
360 x 20
360 x 20
360 x 20
360 x 20
360 x 20

3. Straight Arm Lat Pulldowns
3 sets of 15 reps
-alternating with-
3. BW Pullups (Alt Grips)
3 sets of 12-15 reps

Good back workout... a little different than usual though. I wanted to do some rack pulls just to see how they felt and they did act as a good warmup for my whole back. HS Iso rows and shrugs felt great, I had an awesome MMC going the whole time. Those two were pretty much the bulk of the workout... I just did some lat pulldowns and pullups to finish off. Chest/Abs next.

SHOULDERS/TRICEPS

2011-09-03T09:19:00.000-07:00

31 AUG 2011 - Shoulders/Triceps

1. Weighted Dips
BW x 25
+45 x 15
+90 x 12
+135 x 8
+135 x 8
+135 x 8
+90 x 15
+45 x 20
-alternating with-
1. Hanging Leg Raises
6 sets of 15 reps

2. Machine Shoulder Presses
4 sets of 10-15 reps
-alternating with-
2. Machine Overhead Extensions
4 sets of 15 reps w/ stack

3. DB Lateral Raises
35's x 15
40's x 15
45's x 12
35's x 20
-alternating with-
3. V-Bar Tricep Pressdowns
4 sets of 10-15 reps

Fun shoulder/tri workout... I haven't done heavy freeweight dips in awhile but they felt pretty good. Did some machine OH ext's and pressdowns for triceps, and machine presses and DB laterals finished off my shoulders nicely. Back next!

LEGS

2011-09-01T08:44:00.000-07:00

30 AUG 2011 - Legs

1. Squats
135 x 20
225 x 12
315 x 8
405 x 6
435 x 5
315 x 15
-alternating with-
1. Machine Calf Raises
6 sets of 25 reps w/ stack

2. Leg Press
6 plates x 20
8 plates x 20
10 plates x 20
12 plates x 15
14 plates x 15
16 plates x 15
18 plates x 12
20 plates x 10
12 plates x 30

3. Walking Lunges
3 sets of 20 steps
-alternating with-
3. Lying Leg Curls
3 sets of 15 reps w/ stack
-alternating with-
3. Leg Extensions
3 sets of 15-20 reps

Good leg workout... shoulders/tris next.

CARDIO

2011-08-27T13:17:00.001-07:00

I had my annual physical for work yesterday, and part of the physical is a treadmill stress test. The test begins with a 10% incline/grade and 1.7mph pace. After 3 minutes, the grade increases to 12% and the speed to 2.5mph. The workloads increase every 3 minutes unless arrhythmias or symptoms preclude continuance or until one reaches a predetermined endpoint such as Target Heart Rate or Stage Goal.

Stage 1
1.7mph
10%grade

Stage 2
2.5mph
12%grade

Stage 3
3.4mph
14%grade

Stage 4
4.2mph
16%grade

Stage 5
5.0mph
18%grade

Stage 6
5.5mph
20%grade

Stage 7
6.0mph
22%grade

I made it into Stage 6 before I decided I'd had enough. It was the furthest anyone on my department had gotten, so I was happy with my performance. My max HR was 192... I can only imagine what Stage 7 would be like.

LEGS

2011-08-25T20:09:00.001-07:00

25 AUG 2011 - Legs

1. Squats
135 x 15
225 x 10
315 x 6
365 x 4
405 x 3
425 x 2
445 x 2
465 x 1
405 x 5
-alternating with-
1. Machine Calf Raises
8 sets of 25 w/ stack

2. HS ISO Leg Press
180 x 15
270 x 15
360 x 12
450 x 12
270 x 20
-alternating with-
2. BB SLDL's
135 x 20
185 x 15
225 x 12
225 x 12
225 x 12

3. Leg Extensions
3 sets of 20 reps
-alternating with-
3. Lying Leg Curls
3 sets of 15 reps w/ stack

Fun leg workout... I decided to heavy, low rep work on squats just to see where I was at strength-wise. I haven't gone over 365 in a loooong time, probably +2 yrs, so I was pleasantly surprised with getting within 10lbs of my previous PR. Everything else went really well too... BACK next...

SHOULDERS/TRICEPS

2011-08-25T19:37:00.001-07:00

24 AUG 2011 - Shoulders/Tri's

1. Smith Machine CGBP
135 x 20
185 x 15
225 x 12
275 x 10
315 x 6
225 x 20
-alternating with-
1. DB Shoulder Press
55's x 20
65's x 15
75's x 12
85's x 10
95's x 8
80's x 15

2. V-Bar Cable Pressdowns
4 sets of 12-20 reps
-alternating with-
2. DB Lateral Raises
35's x 15
40's x 15
40's x 15
40's x 15

Very short workout... I only had about 30 minutes but I made the most of it. Alternating back and forth between CGBP and DB Shoulder Press was pretty tough, especially with only 30 secs or so rest between sets. I did have an awesome pump going by the end though! Legs next...

LATS/BICEPS

2011-08-25T19:29:00.001-07:00

23 AUG 2011 - Lats/Bi's

1. EZ Bar Curls
70 x 15
90 x 12
100 x 12
110 x 10
110 x 10
110 x 10
90 x 15
-alternating with-
1. Wide Grip Lat Pulldowns
180 x 20
210 x 15
240 x 12
270 x 12
300 x 10 (stack)
255 x 15
-alternating with-
1. Hanging Leg Raises
6 sets of 15 reps

2. DB Hammer Curls
50's x 15
60's x 12
70's x 10
55's x 15
-alternating with-
2. BW Chinups
4 sets of 15 reps
-alternating with-
2. Straight Arm Lat Pulldowns
4 sets of 15 reps

PWO Cardio - 10 x 50 yrd uphill sprints

Quick workout at the fire station... I felt like I hit my lats/bi's pretty hard though. I did some 50 yrd uphill sprints afterwards in my NB Minimus shoes, I was surprised at how well they worked for sprinting. I have been experiencing a decent amount of calf soreness post-cardio, but hopefully I'll be finished adapting to them soon!

CHEST/ABS

2011-08-25T11:08:00.000-07:00

22 AUG 2011 - Chest/Abs

Warmup: 1 mile run - 5 min 31 sec

1. Incline DB Bench Press
70's x 20
85's x 15
100's x 12
110's x 10
120's x 8
95's x 15
-alternating with-
1. Decline Situps
5 sets of 20 reps

2. HS Incline Press
180 x 20
270 x 15
320 x 12
360 x 10
270 x 20
-alternating with-
2. Hanging Leg Raises
5 sets of 20 reps

3. Plate Loaded Dip Machine
180 x 20
270 x 15
360 x 12
450 x 10
270 x 20
-alternating with-
3. Machine Chest Flys
4 sets of 10-15 reps

Good chest/ab workout... incline presses went well, no shoulder pain at all. Warmup run in my new shoes went well too... Lats/Biceps next.

BACK

2011-08-23T18:44:00.000-07:00

21 AUG 2011

1. T-Bar Rows
90 x 20
135 x 15
180 x 15
225 x 12
270 x 12
180 x 20
-alternating with-
1. Hanging Leg Raises
5 sets of 15 reps

2. HS ISO Rows
180 x 15/15
270 x 15/15
360 x 12/12
450 x 12/12
360 x 15/15
-alternating with-
2. Plate Loaded Shrugs
180 x 20
270 x 20
360 x 20
360 x 20
360 x 20

3. Straight Arm Lat Pulldowns
3 sets of 15 reps
-alternating with-
3. Alternating Grips BW Pullups
3 sets of 12 reps
-alternating with-
3. BB Deadlifts
135 x 15
225 x 12
315 x 10

Fun back workout... calves were extremely sore so I skipped cardio. Chest/Abs next...

LEGS

2011-08-23T18:24:00.000-07:00

19 AUG 2011

Warmup: 1 mile run - 5 min, 32 sec

1. Squats
135 x 20
225 x 15
315 x 10

2. Leg Press
6 plates x 20
8 plates x 20
10 plates x 15
12 plates x 15
14 plates x 15
16 plates x 15
18 plates x 12
12 plates x 25
-alternating with-
2. Calf Raise Machine
8 sets of 25 reps w/ stack

3. Leg Extensions
4 sets of 12-20 reps
-alternating with-
3. Leg Curls
4 sets of 15-20 reps w/ stack

Quick leg workout... focused on leg press mostly. Ran a mile and did alot of calf raises in my new shoes... calves are definately gonna be sore.

SHOULDERS/TRICEPS

2011-08-19T10:43:00.001-07:00

17 AUG 2011 - Shoulders/Triceps

Warmup: 10 minutes on the Elliptical

1. Smith Machine CGBP
135 x 20
185 x 15
225 x 12
275 x 10
305 x 6
225 x 25
-alternating with-
1. Decline Situps
5 sets of 20 reps

2. Overhead DB Extensions
90 x 20
100 x 15
110 x 15
120 x 12
100 x 20
-alternating with-
2. Wide Grip Smith Machine Upright Rows
5 sets of 15 reps w/ 135

3. V-Bar Pressdowns
4 sets of 12-15 reps w/ stack
-alternating with-
3. DB Lateral Raises
35's x 15
40's x 15
45's x 12
30's x 20

Fun shoulder/tricep workout at the fire station. Theres nowhere to do dips, weighted or otherwise, or I'd throw them into the mix as well. Still got a great workout though, and I was happy with my strength on CGBP... I'm slowly working back up to my PR strength levels. Legs next...

LATS/BICEPS

2011-08-19T10:36:00.001-07:00

16 AUG 2011 - Lats/Biceps

Warmup: 1/2 mile run - 2:30

1. Wide Hammer Grip Lat Pulldowns
180 x 15
210 x 12
240 x 12
270 x 10
300 x 8 (stack)
255 x 12
225 x 15
-alternating with-
1. DB Hammer Curls
55's x 15/15
65's x 12/12
75's x 10/10
85's x 7/7
70's x 12/12
50's x 15/15
-alternating with-
1. Hanging Leg Raises
5 sets of 15 reps

2. Wide Grip Machine Lat Pulldowns
4 sets of 12 reps w/ stack
-alternating with-
2. DB 1 Arm Concentration Curls
40 x 12/12
45 x 10/10
50 x 10/10
45 x 12/12

3. Straight Arm Lat Pulldowns
3 sets of 15 reps
-alternating with-
3. Machine Preacher Curls
3 sets of 15 reps w/ stack
-alternating with-
3. BW Chinups
3 sets of 12 reps

Good workout... hammer curls went well, although I'll admit my form suffered a little bit on my heaviest set w/ 85's. Everything else went really well too, and my lats/biceps were fried by the end of the workout. Shoulders/tri's next!

New Running Shoes

2011-08-17T11:37:00.001-07:00

In other workout related news... I picked up a pair of New Balance Minimus shoes the other day...

Going from Zig-Techs to a minimalist type shoe was supposed to be a big transition, running-wise, and its recommended to start off with very short runs to let your feet, ankles, calves, etc. adjust. I decided to run 1/2 mile before my workout yesterday. A steady jog for me is about a 6/min mile pace, but I wasn't planning on running very fast. However, right off the bat I found myself picking up speed and without really even trying, I ran 1/2 mile in 2:30... which would be a very good 1 mile pace for me. My calves are a little tight today, but nothing like some of the horror stories I've heard from people who switch to Vibram type shoes. I'll update more after todays workout...

CHEST/ABS

2011-08-17T10:53:00.000-07:00

15 AUG 2011 - Chest/Abs

1. Incline BB Bench Press
135 x 20
185 x 15
225 x 12
275 x 8
225 x 15
185 x 25
-alternating with-
1. Hanging Leg Raises
5 sets of 15 reps

2. Incline DB Bench Press
70's x 15
85's x 15
100's x 12
115's x 10
105's x 15
90's x 20
-alternating with-
2. V-Ups
5 sets of 20 reps

3. Machine Chest Flys
4 sets of 10-15 reps
-alternating with-
3. Low Cable Crossovers
4 sets of 15 reps

Fun chest/ab workout... everything felt great, no shoulder issues at all.

BACK

2011-08-17T07:14:00.000-07:00

14 AUG 2011 - Back

Warmup: 2 sets of 18 pullups (alternating grips) and 20 V-Ups

1. T-Bar Rows
90 x 15
135 x 15
180 x 12
225 x 12
250 x 10
225 x 15
-alternating with-
1. Hanging Leg Raises
5 sets of 15 reps

2. Smith Machine Shrugs
135 x 20
225 x 20
295 x 20
295 x 20
295 x 20
-alternating with-
2. 1 Arm Low Cable Rows
130 x 15/15
150 x 12/12
150 x 12/12
150 x 12/12
140 x 15/15

3. Straight Arm Lat Pulldowns
4 sets of 15 reps
-alternating with-
3. BW Pullups (alternating grips)
4 sets of 12 reps

Good back workout... Chest/Abs up next.

LEGS

2011-08-15T07:51:00.001-07:00

13 AUG 2011 - Legs

Warmup: 10 minutes on the stairmaster

1. Squats
135 x 20
225 x 15
315 x 10
315 x 10
315 x 10
315 x 10
315 x 10
225 x 20
-alternating with-
1. Seated Calf Machine
8 sets of 25 reps w/ stack

2. HS Iso Leg Press
180 x 15
270 x 15
360 x 12
450 x 10
360 x 15
-alternating with-
2. Walking Lunges
5 sets of 20 steps

3. Lying Leg Curls
3 sets of 15 reps w/ stack
-alternating with-
3. Leg Extensions
3 sets of 12-20 reps

Fun leg workout... my lower back didn't feel 100% so I decided to keep the weight a little lower and just do more volume on squats.