Syndicated Ramblings

Whew, nice workout. Though I did sweat a lot more than I usually do - probably because I squeezed all of this into just ~60 minutes...


Time: 8:05 am - 9:15 am

Wide Grip Bench Press 4s 10-4-5-6r; 135-185-185-155 lbs

Reverse Grip Bench Press 1s 8r; 95 lbs

Weighted Dips 5s 12-10-10-17-10r; 45-90-90-45-0 lbs

Incline Dumbbell Bench Press 3s 10-10-8r; 35-40-45 lbs/dumbbell

Cable Crossovers 4s 10r; 50-50-60-60 lbs/side

Weighted Knee-Ups 3s 10r; 20lbs

Dumbbell Flat Bench Press 3s 6r; 55 lbs/dumbbell

Weighted Side Bends 3s 10r; 40-45-45 lbs/dumbbell

Ball Crunches 3s 25r

Medicine Ball Push-ups 2s 12r/side

Stretch 5 minutes

So I accidentally hurt my still injured back doing Smith machine squats. I guess I'll take the rest of the week and weekend off until the normal gym opens on Monday. That'll teach me. Good thing they invented Advil/Tylenol/pain medication. Now if I can only get myself to take it....

Time: 4 pm - 4:30 pm

Rotate Lunges 10r/side

Elbow-to-Knee Lunge 10r/side

Smith Machine Squat 3s 10r 140-180-230lbs

Leg Curls 3s 10r 100-120-140lbs

Leg Extensions 3s 10r 100-120-140lbs

So the normal gym is closed this week for renovations and unfortunately I have to use the older (and much smaller) facility which is actually right across from my work place. Also relaxing a bit and having lighter workouts this week (as also seen with Sunday's WO) due to the inaccessibility to weights and barbells (yeah, it's that old), so bear with me until next Monday (not that I think anybody really cares haha).

Time: 6:20 - 7:20 pm

Wide-grip Pull-ups 3s 10-8-8r

Overhead cable crossovers 3s 10r 45-50-55lbs/side

Seated Row 3s 10r 100lbs

Seated Military Smith Press 3s 10-8-5r 20-25-30lbs/side

Lateral Pulldowns 3s 10r 100-110-120lbs

15 minute Giant Sets 10 rep cycles
Rope (cable) Crunch 150 lbs
Reverse Crunch
Standard Crunch
Oblique Crunch (Left)
Oblique Crunch (Right)
Time: 15:13, ~13 giant sets

(Quick note: s = sets, r = reps)

Time: 3:15 pm - 4:30 pm

Cable Crossovers: 5s; 16r; 20-30-30-30-40 lbs/side; 1 drop set (20lbs/side) to failure

Decline Bench Press: 4s; 8r; 125-165-165-135 lbs; 1 drop set (90 lbs) 8r

Weighted Dips: 6s; 12-12-12-12-12-15r; 0-45-45-45-45-0 lbs

Giant Set (3x)
Dumbbell Bench Press 8-10-10r; 45 lbs/dumbbell
Dumbbell Flies 10-10-10r; 25 lbs/dumbbell
Dumbbell Pullovers 10-10-10r; 30-30-35 lbs
Dumbbell Alternating Bench Press 4-4-3r; 45 lbs/dumbbell

15 minute Giant Sets (NO REST) 10 rep cycles
Reverse Crunch
Standard Crunch
Oblique Crunch (Left)
Oblique Crunch (Right)
Rope (cable) Crunch 130 lbs
Time: 15:24, ~12 giant sets

Haven't really used LJ though I do still read random people's entries through my other friends' friends page. Haha....

Figure I might as well put the LJ account I have back into some use.

I'll start posting my workout routines just as another way to make sure I'm constantly tweaking my workouts so that they're not always identical (to promote muscle growth and prevent plateauing), and to have my friends "ooh and aah" me....(Hell, why not also get the criticisms as well - maybe I'll take it like a man)

I'll post today's workout and eventually work retroactively to put the last month's workouts on (eventually).

Time 7:45 - 8:55 am

Leg Extensions 3s 10r 100-120-140lbs

Leg Curls 3s 10r 100-120-140lbs

Wide Stance Squat 3s 10r 155-175-195lbs

Seated Calf Raises 3s 10r 45-90-135lbs

Lunges 2s 9-10r 35lbs/dumbbell

45-degree Leg Press 3s 10r 180-225-270lbs

Cardio 40 minutes
Bike (15 min) Resistance Level 15
Treadmill (25 min)
Interval Training 3.6-6.4 mph

Time: 11 am - 1 pm

Cable crossovers 4s; 10r; 50-50-60-60 lbs/side

Barbell Bench Press 4s; 9-9-7-10r; 145-155-165-135 lbs

Barbell Decline Bench Press 3s; 8r; 135-145-145 lbs

Weighted Dips 4s; 12r; 45 lbs

Dumbbell Flies 3s; 8r; 30 lbs/dumbbell

Medicine Ball Push-ups 3s; 10r;

Weighted Knee Ups 3s; 10r; 15 lbs

Saxon Side Bends 3s; 8r; 20 lbs/dumbbell

Back Extension 3s; 10r

Ball Crunches (Standard + Obliques) 1s; 25r

Weighted Crunches 3s; 12r; 25 lbs

Cardio (Bike Resist Level 11) 20 minutes

Stretch 20 minutes

Time: 1:25 - 3:05 pm

Low-paced jog 3 minutes
Backpedal 3 minutes
Jumping Jacks 30 r
Hip Twists 10r/side
Side Step 8r/side
Rotate Lunge 10r/side
Elbow-to-Knee Lunge 8r/side
Inchworm 8r
Spider-Man Lunge 8r-side
Slow Eagle Stretch 6r/side
Slow Hamstring Stretch 8r/side
Side Twists 3s; 8r; 27 lbs
Side Planks 3s; 30 seconds

Wide Stance Squat 3s; 6r; 135-175-175 lbs
Barbell Split Squat 3s; 8r; 135 lbs
Dumbbell Romanian Deadlift 3s; 8r; 25-30-35 lbs/dumbbell
Dumbbell Siff Lunge 3s; 12r; 30-25-20 lbs/dumbbell
Seated Calf Raises 3s; 8r; 90 lbs

Cardio 20 minutes
Treadmill - Interval training 3.5 - 6.5 mph

Stretch 10 min

Time: 3:35 pm - 4:45 pm

Weighted Crunches 3s; 15r; 25 lbs

Weighted Leg-up Crunches 3s; 15r; 25 lbs

Weighted Reverse Situps 3s; 12-10-10r; 25 lbs

Weighted Leg Thrusts 3s; 12r; 25 lbs

Weighted Side Bends 3s; 15r; 45 lbs

Weighted Sit-ups 3s; 10r; 25 lbs

Weighted Twists 3s; 15r; 27 lbs

Seated Calf Raises 3s; 10r; 45-80-90 lbs

Leg Extensions 3s; 10r; 80-90-100 lbs

Leg Curls 3s; 10r; 80-90-100 lbs

Weighted Calf Raises 3s; 12r; 45 lbs

Cardio (Bike Resistance Level 6) 20 minutes

(Quick note: s = sets, r = reps)

Time: 2 pm - 3 pm

Weighted Decline Situps 3s; 10r; 25 lbs

Weighted Leg Thrusts 3s; 10r; 10-15-15 lbs

Russian Twists 3s; 10r

Cable Crunches 3s; 10r; 120-140-160 lbs

Pull-ups 3s; 8r

Bent-over Rows 3s; 8r; 115 lbs

Shoulder Shrugs 4s; 10r; 45-45-50-50 lbs/dumbbell

Back Extensions (Machine) 3s; 10r; 220-240-260 lbs

Lateral Raises 3s; 10r; 15 lbs/dumbbell

Seated Row 3s; 10-10-7r; 100-110-120 lbs

Jackknife Pushups 3s; 10r

Cardio - bike (resistance lvl 6) 15 minutes