2 x 3, 1 x 6 @ 135
Comments: Had Sean spot me on the last set - man my confidence increases when I get a spotter!
5 x 3 @ no assistance
Comments: Last set was tough!
1 x 9 @ 27.5, 1 x 10, 1 x 8, 1 x 6 @ 32.5
Comments: Left Tricep was giving out - didn't quite make last rep of last set (the 6th rep).
3 x 6 @ 15 lb dumbbell
Comments: Think I should put these on a lower body day because shoulder often fatigues too quickly for these to be as effective as they could be on an upper body day.
1 x 3, 1 x 2, 2 x 3 @ 205
Comments: Missed the third rep of second set! Got pretty pissed and did two more sets to make sure I had a total of 3 sets of 3 reps with 205. Felt like I was bending over and using back too much (not using legs enough). Alma told me it is to be expected that you think your form is bad on your heavy days, but it's not!
3 x 10 @ 20 lb dumbbells
Comments: Was proud of this effort and am damn sore in the days after!
3 x 3 @ 225
Comments: Only got one rep on my first attempt of last set. Came back strong a few seconds later. Underestimated how much the bar will pull you forward, so I was driving from my toes a bit too much. Need to focus on leaning back a bit and really driving from heels.
3 x 10 each side @ 17.5 dumbbells
Comments: Right side felt a little weaker/harder to balance than left
2 x 8
Comments:Wasn't able to do third set because realized I didn't pay for parking so had to run out. Did a set of lunges when I got back.
1 x 10, 1 x 5 each side @ 50
Comments: 50 pounds was a bit much weight here, plus was also in a hurry
2 x 3, 1 x 6 @ 95
Comments: Hell yeah, six reps on last set!
3 x 5 @ 18 lbs assistance
Comments: Last rep of last set was pretty difficult and felt like I was using chest too much
2 x 5, 1 x 6 @ no assistance
Comments: Felt Great
3 x 8
Comments: First two sets were hanging before grip gave out on left side. Then did one more set at top of dip position which is actually more difficult from a balance standpoint.
3 x 3 @ 225
Comments: Only got one rep on my first attempt of last set. Came back strong a few seconds later. Underestimated how much the bar will pull you forward, so I was driving from my toes a bit too much. Need to focus on leaning back a bit and really driving from heels.
3 x 10 each side @ 17.5 dumbbells
Comments: Right side felt a little weaker/harder to balance than left
2 x 8
Comments:Wasn't able to do third set because realized I didn't pay for parking so had to run out. Did a set of lunges when I got back.
1 x 10, 1 x 5 each side @ 50
Comments: 50 pounds was a bit much weight here, plus was also in a hurry
2 x 5, 1 x 6 @ 115
Comments: Left shoulder somewhat irritated. Felt like I could have gotten another rep on last set with a spotter.
2 x 5, 1 x 6 @ 36 lbs assistance
Comments: Quite a bit more difficult than narrow grip.
2 x 8, 1 x 10 @ 50
Comments: Pulled the bar to my sternum and tried to flex between shoulderblades.
3 x 5 @ 15 each side
Comments: These were fricken tough! Especially after just doing pull-ups - shoulder fatigued very quickly
2 x 60 seconds
Comments: Feeling good - need Alma to check form to make sure I'm straight.
3 minutes each side @ 25
Comments: Held above my head for one minute, in clean position for one minute, and at waist for about one minute. Need to spend most time overhead, then less in clean position, then very little time (< 10 seconds) with weight near waist. These are awesome with how they fatigue the grip and shoulder. Will definitely start seriously implementing these at the end of my upper body workouts.
3 x 5 @ 190
Comments: Was tired and definitely not 100%, but got through it. Was leaning over and using my back instead of my legs more than I would have liked, but like I said: I got through it.
3 x 10 each leg @ 15 lb dumbbells
Comments: Form felt good on these and definitely becomes a bit of a cardio workout going for so many reps on each leg.
3 x 7
Comments: Tempo was nice and slow, no hyperextension, lower back and glutes were on fire after these!
3 x 45 seconds
Comments: Was going to do squat workout today but opted for boot camp due to soreness in glutes and groin. Didn't like the boot camp very much and hence couldn't really get into it/try my hardest. Nee to shake that sentiment. Feel like I should try my hardest no matter what.
2 x 5, 1 x 7 @ 85
Comments: Got eigth rep of last set halfway up
3 x 6 @ 24 lbs assistance
Comments: Thought I wouldn't be able to go heavy due to soreness but surprised myself!
2 x 8, 1 x 6 @ 85
Comments: All but my upper chest was sore/fatigued so I decided to do incline bench press instead of dips.
3 x 7
Comments:
3 x 30 seconds
Comments:
3 x 5 @ 185
Comments: Lost grip on last rep of last two sets but finished the rep a couple seconds later.
Comments: Most significant event was killer leg workout at end that left an unending pool of lactic acid in my legs
3 x 7 @ 45
Comments: Very difficult after boot camp work but pulled it out somehow
3 x 6 @ 15# dumbbells
Comments: Was really just trying to learn the form on these. Seems best to put most of foot on bench and step out a little farther rather than only have toes on bench.
2 x 10, 1 x 14 @ 95
Comments: Coulda gone a little heavier! Alma awesomely showed me correct form of breathing in (and holding firm - power position) on each rep and pulling the bar apart at the top of each rep. Also of importance is holding the bar tightly and positioning the wrists directly below the bar.
3 x 6 @ 30 lbs assistance
Comments:
3 x 8
Comments: Right calf was iffy on the heavy expenditure demanded from one-foot calf raises, but I'm glad I did them.
3 x 30 seconds
Comments: Alternated between front and side planks
3 x 10 @ 135; Tempo: 20x1
Comments: Tried to focus on flexing the glutes on the way down to keep tension on posterior chain and driving from the heels on the way up.
3 x 6 w/ hands behind head; Tempo: 4011
Comments: Could feel flexion in glutes being lost and back starting to round as I went too low, so kept the range of motion pretty small. Flexed glutes to raise back rather than using back muscles.
1 x 12 w/ 30 lb dumbell, 1 x 6 w/ one foot at a time, 1 x 4 w/ one foot; Tempo: 3011
Comments: Right calf was iffy on the heavy expenditure demanded from one-foot calf raises, but I'm glad I did them.
3 x 30 seconds
Comments: Glutes and abs flexed, body straight, pulling in with chest and arms. Shaking like I had Parkinson's!
3 x 10 w/ 65; Tempo: 20x1
Comments: Form could have been a little better with keeping the bar in a straight line and tilting my head back instead of my body. Last rep of last set was damn hard.
3 x 6 @ 30 lbs assistance; Tempo: 20x1
Comments: Left arm felt good
1 x 6 @ 12 lbs assistance, 1 x 4 @ no assistance, 1 x 6 @ no assistance; Tempo: 20x1
Comments: Love these, though can definitely feel the pressure on my shoulder girdle after getting off the bars.
3 x 6 Tempo: 2011
Comments: Did these with a wide grip on a pull-up bar, so both my abs and my grip were destroyed after this.
10 intervals of 20 seconds on, 40 seconds off @ 10.0 speed and 10.0 incline
Comments: Did 30/30 on/off and upped it to 11.0/11.0 speed/incline for the last two intervals
3 x 10 @ 135; Tempo: 20x1
Comments: Form could use improvement on these. Need to slow down and not bounce weight AT ALL at bottom because this takes the tension off the back and glutes. Need to focus on driving from heels. Grip didn't give out until last rep of last set which I was happy about.
3 x 6 each leg @ 45; Tempo: 20x1
Comments: Basically didn't rest between sets. Should have done more of these! At least 12 reps per leg when only using the bar
3 x 12 @ 20 added weight; Tempo: 20x1
Comments: Need some consistency with what machine or if I should use any machine with these. Perhaps I should just do one-leg raises until I can do several of them.
3 x 10 @ 5 seconds hold, then bring cable towards chest for one rep
10 intervals of 20 seconds on, 40 seconds off @ 10.0 speed and 10.0 incline
Comments: Alma and I traded off intervals. She thoroughly kicked my ass, as usual...
2 x 5, 1 x 7 @ 105; Tempo: 20x1
Comments: Form was inefficient in last set where I didn't keep the bar directly over me.
3 x 5; Tempo: 2011
Comments: These were very difficult and were probably a bit above my level, but felt great!
Comments: Alma showed me some awesome isometric ab exercises including how to do the plank correctly (shit is a lot harder than it looks!) and a core/oblique exercise using cables with resistance.
Comments: Nothing real productive was done here but I'm glad my ailing left arm help up because of how sore it was from doing pull-ups the day before.
2 x 5, 1 x 7 @ 185; Tempo: 20x1
Comments: Planned on doing 175 this day but there were no 10 lb plates in the gym because of the boot camp. So went for 185 instead and it worked out great.
1 x 6, 1 x 5, 1 x 7 @ 30# assistance; Tempo: 20x1
Comments: Left arm was not used to this kind of stress and is still sore several days later, but survived for another day!
1 x 5 @ 135, 1 x 5 @ 155, 1 x 5 @ 175, 1 x 4 @ 175; Tempo: 20x1
Comments: Lifting 175 was no difficulty for the posterior chain, but grip gave out on last set. Need to wear flat shoes next time because weightlifting shoes with heel made me lift from my toes instead of from heels (could feel my calves being used too much). Tightness/pain in right ventral forearm evaporated after warming up and getting into heavier weights.
2 x 5, 1 x 4 @ 80#
Comments: Couldn't lock out last rep of last set, but picked it up a few seconds later to finish the job. Need to figure out better starting position because it's currently too low on the shoulders/chest.
2 x 5, 1 x 8 @ 170#; Tempo: 20x2
Comments: Am experiencing a splitting headache from exertion. Very strange and began last Sunday (February 26, 2012) on last set of squats of 7 reps with 165#. I could feel a strong pain in the left/rear of my head, and it has since manifested as an acute comprehensive headache that subsides almost immediately upon rest.
2 x 5, 1 x 4 @ 95#; Tempo: 3011
3 x 5 @ 75#; Tempo: 20x1
2 x 5 @ 30# assistance; Tempo: 20x2, 1 x 2 @ no assistance; Tempo: 20x1
3 x 10
2 x 8, 1 x 7 @ 30# assistance
1 x 8 @ 40#, 1 x 8 @ 50#, 1 x 8 @ 60#; Tempo: 1021