Monday 2/2/09:
I’m back!! One week off from weights was good but I just missed the weight room!!
Last week was a busy week. I had an interview, got the job, and then had training for the rest of the week. 4 days of training…now things have settled so back in the thick of things.
Warmup: 5 mins on StairMaster steady since all the treadmills were taken
Squats 4x10,8,6,3
RDLs 3,10,10,5
Treadmill:
3x1 min sprint,2 min jog @ 3.0 incline
StairMaster 5 mins on Speed Training mode
Elliptical 10 x 45 steady/15 fast
Abs:
Double Crunches x25
Situps x25
Oblique Crunches x25 each side
Toe Touches x24
x2
Notes: Felt good back at the weights. Right hamstring was tight all workout even through warmup. I stretched and everything but the right hammy stayed the same…the tightness affected my RDLs as you can see my last set…but that’s all.
Tuesday 2/10/09:
Bench Press 5x10,8,6,6,6
Incline DB Press 3x15
Rear Delt DB Flyes 3x15
–superset Straight-Arm-Front DB raises 3 X 10
Barbell Row 3 x 10
Dumbell Curls 3 X 15 (alternating arms)
–superset Triceps Extension 3x12
Lat Pull Downs 3 X 10 (wide grip)
Seated Low Row 3x10
DB Shrugs 3x10
Cardio:
The damn girls took up all the StairMasters (3) and all the treadmills so I had to run on the elliptical…
10 minutes on Hills Plus mode on highest intensity level…not much burn done
Abs:
Incline Twists x15
Incline Situps x15
Seated V Ups x15
Toe Touches x15
x3
Notes: OK workout not the best…I dont feel complete without my treadmill session…I dont break much of a sweat after the 5 min treadmill warmup.
You can get by without doing cardio on a treadmill.
Here’s a beginner GPP session you can perform in place of a typical treadmil/stairmaster, etc session…
A1.) Pull Up x5
A2.) Push Up x10
A3.) Squat x15
A4.) Burpee x5
Perform as many ‘rounds’ as possible in 20 minutes. Looks easy on paper, but you may be surprised. You can get pretty creative and make these types of sessions a bit more interesting, especially when all your options are taken and you need to go to plan B.
Friday 2/13/09:
Friday the 13th, so what?? Who gives a damn?!! I got 2 dates to tend to tomorrow…
Squats 4x20,15,12,10
RDLs 3x15,12,10
Bench Press 5x20,15,12,12,10
Incline DB Press 3x15
Rear Delt DB Flyes 3x15
–Straight Arm DB Raises 3x10
Barbell Row 3x12
DB Curls 3x15
–Triceps Extension/Skull Crushers 3x12
Lat Pulldown (wide grip) 3x,12,12,10
Machine Seated Low Row 3x12,12,10
DB Shrugs 3x15
Cardio:
3x60s run, 2 min jog on treadmill @ 3.0 incline
StairMaster on HIT mode for 5 minutes
Abs:
Some Nitro Ab Machine 3x12
Notes: Felt good. Stopped by at the Sports Authority for a while before I hit the gym. I checked my BF% and it was at 20.#% which pretty much tells me noithing has changed even though I look more toned in the mirror. My ab lines are visible and it can be seen if I hold it in tight…gotta keep workin…Almost there…
Im not much track anymore so Im doing a cutting program now but Im still running. Im going to most likely return to the team in May once my rehearsals for the school play is over.
What did you use to test your BF%? Because most likely, if you used those stupid bio electrical impedance machines (the one where you hold in both hands and gives you a reading after inputting height, weight, age, sex, etc), the numbers can be WAY off.
If you can somewhat see abs then your bf% is not 20%. I’d guess somewhere in the 12-15% range.
I was at Sports Authority and the reps were just playing around with each other and testin their BFs on some elliptical machine thingy. It had different types of modes. I wont say I can exactly see abs but I see lines if I suck my breath in.
As for today…typical Saturday. Played Saturday night football…another day at the field. 2 TD’s a few tackles and deflections.
All that with a deep cut on my left middle finger and blood dripping profusely. I didnt bother bandaging it after I cut my finger with a knife. But my friend ended up taking me to the gas station and cleaning it up and putting on bandages on it. It didn’t matter, I played better haha.
Tri Set x 3:
Dumbbell Lateral Raise 3x10
Dumbbell Reverse Fly 3x10
Dumbbell Shrugs 3x12
Close Grip Bench - (15, 12 warmup) 4x12, 10, 8, 8
Tri Set x 3
Dumbbell Kickbacks 3x12
Skull Crushers 3x12,12,10
Narrow Grip Pushups 3xFailure
Cardio:
Treadmill:
3x60s sprint, 30s jog @ 3.0 incline
Abs:
Flat Bench Leg Raise+Lift 3x20
–Bench V Ups 3x15
Bicycle Crunch 3x20 seconds
StairMaster for 5 mins on Speed Training mode.
Plank for 1 minute. Too easy.
Notes: Harder than it looks on paper. Tri-sets were killer, but my tris still didnt feel hard and firm after the workout which means I have to raise weight.
Reverse Grip Bent Over Row (15*, 12*) 4x12, 10, 8, 8
Tri Set x 3:
Wide Grip Pull Down 3x12
1 Arm Cable Row 3x8
Hyper Extensions 3x15
Cardio:
5x60s sprint, 30s jog on treadmill @5.0 incline
Abs:
3x25 Toe Touches
–3x20 second Twists
3x25s Flutter Kicks + 5s hold at bottom
Plank 90 seconds
Hanging Leg Raises 2x8
–Hanging Knee Raises 2x8
Notes: Killer back workout. It took only 30 minutes or so for the workout and then HIT and abs took about another 30. In and out real quick.
Also, had an interview for a summer internship and…I got it!!
Today was the Boros Championships and now the team realized what they lost out on. The 4x200 relay team ran 1:42 with splits of 24.4, 24.6, 24.9, and the other leg 28…they were 1 second away from qualifying…heh…too bad for them.