Griff's "Everyone will read, but no one will comment" Journal

[griffter911]

I know I haven't been staying on top of this thing. Its so hard to do this at work. But hopefuly soon I can do this at home.

[griffter911]

I have decide to put both my wife and my own stats up from now on. I am "M" and she is "J"

Iso-Incline:
M- 3setsX10 (140)
J- 3setsX12 (50)

Iso-Decline:
M- 3setsX10 (140)
J- 3setsX12 (50)

Machine FLy:
M- 3setsX10 (140)
J- 2setsX12 (60/70)

Triple Curls:
M- 3setsX9 (25)
J- 3setsX9 (10)

BB Curls:
M- 3setsX10 (65)
J- 3setsX12 (20)

Rope Curls:
M- 2setsX10 (100)
J-2 setsX12 (25)

RUN:
M- 2.01 mi in 20 min
J- 1.75 mi in 20 min (eliptical)

[griffter911]

Yesterday was good workout. We had to cut it short because my wife thought she was about to tear her tricep

BB Bench:
M- 3 setsX10 (145)
J- 3 setsx12 (55)

Cable Decline:
M- 3 setsX10 (30)
J- 3setsX12 (15)

Iso Incline:
M- 3setsX10 (150)
J- 3setsX12 (70)

Dips:
M-2 stesX8
J- 3setsX5 (assisted)

ABS ABS ABS ABS

[griffter911]

Well yestrday and today felt like really awsome workouts. They weren't really that long of workouts, but I really saw some results this morning. I'm doing the late shift this week so traditionaly I expected my workouts to suck, but there seems to be a change in the trend.

[griffter911]

This was yesterdays

BB Bench: 3 setsX10 (150)
Cable Decline 3 setsX10 (35)
Iso-Incline 3 setsX10 (150)

BB Curl 3 setsX10 (60)
Trip. Curl 3 setsX12 (30)

ABS ABS ABS ABS ABS ABS ABS ABS ( Idid alot of abs)

[griffter911]

This was todays:


Lat Pull: 3 setsX10 (150)
Close Grip Pull-Ups 2 setsX6
Wide Grip Pull-Ups 2 setsX6

E-Z Bar Curl 3 setsX10 (100)

Arnold Press 3 setsX10 (25)
Shldr Raises 3 setsX10 (20)
DB Back FLy 3 setsX10 (10)

ABS ABS ABS ABS

[griffter911]

So yesterday I was watching the "Getting Cut with Glass" videos on BodyBuilding.com, and today was chest day, so I though I would try some of his exercises. They weren't off the wall different, but just different hand position, and small stuff like that.


DB Incline Press:
3 setsX10 (30)
1 setsX10 (40)

Iso-Incline Press:
3 setsX10 (150)

Cable Decline:
2 setsX10 (30)
2 setsX10 (40)

Cable Tricep Pull:
3 setsX10 (100)

Tri- Press (Lean Back)
3 setsX10 (45)

ABS ABS ABS ABS ABS

[griffter911]

Today was fairly easy day. felt a little off in the gym so I did a quick one.

Hack Squat:
3 setsX10 (180)

Leg Extensions:
3 setsX10 (140)

Hamstring Curl:
3 setsX10 (110)

Calf Raises:
3 setsx10 (240)

E-Z bar Curl:
3 setsX10 (75)

E-Z Bar Machine:
3 setsX10 (80)

[djartek]

good to hear you and your wife working out...my wife starts tommorow...finally!

[griffter911]

Originally Posted by djartek

good to hear you and your wife working out...my wife starts tommorow...finally!

That's cool. It's a good way to spend time together, but sometimes it is a little of a hinderance.

[griffter911]

Today was just an awosme Chest and Shoulder day. Got some bas in too. Again I went the Charles Glass method.

DB Incline Press:
4 setsX10 (40)

Iso-Incline Press:
4 setsX10 (160)

Iso-Decline Press:
4 setsX10 (140)

Cable Decline:
3 setsX10 (40)

Side Lateral Raises:
3 setsX10 (20)

Front Lateral Raises:
3 setsX10 (10)

Shrugs:
3 setsX12 (55)

[griffter911]

Work Out for Sunday 15 June 2008

BACK/NECK

Lat Pull 3 sets @ 150lbs
Wide Row 3 sets @ 110lbs
Pull-ups 3 sets of 8
Back Ext. 3 sets of 12

Leaning Back Fly 3 sets @ 20lbs
Leaning Shldr Fly 3 sets @ 20lbs
Shrugs 3 sets @ 45lbs

[griffter911]

Morning Work out for Monday 16 June 2008

4 Mile Run 34:06
15 Pull-ups


Note: Run time an improvement over last week, but not overall, will need better tine next monday.

[griffter911]

Evening Work-out for 16 June 2008

ARMS

BB Preacher Curl 3 sets @ 50lbs
Neg Cable Curl 3 sets @ 70ls
Cable Rope Curls 3 sets @ 100 lbs
Cable Pull down 3 sets @ 110lbs
Cable Pull up 3 sets @ 85lbs

Forearm Curls 3 sets @ 50lb (each direction)

[griffter911]

Morning Work Out for Tuesday 17 June 2008

2.3 mile recovery run (no time)

45 min. Calisthenics emphasize chest/abs

[griffter911]

Evening Work out for Tuesday 17 June 2008


Chest

Heavy Bench 2 sets @185 (2 sets @ 115 resistance)
DB Decline 3 sets @ 55
DB Incline 3 sets @ 55
Cable Fly 3 sets @ 55

(Workout ended early due to gym overcrowding)

[griffter911]

Morning Work Out for 18 June 2008

~1.5 mile run with 60lb Ruck

Followed by very imaginative Sand Sprints


Will allow muscles to recoop tonight.

[griffter911]

Morning Work Out for 19 June 2008

2.2 Mile Run for recovery.

40 Min calisthenics.


**** We had a major test today so PT was fairly light****

[griffter911]

Evening Work out for 19 June 2008

BACK

DB Bent Row 3 sets @ 50
DB Back Fly 3 sets @ 22.5
DB Shldr Fly 3 sets @ 25
Lat Pull 3 sets @ 150
Seated Row 3 sets @ 110
Back Ext 2 sets of 12
Shrugs 3 sets @ 50

[griffter911]

Work Out for Saturday June 21 2008


CHEST/SHOULDER

DB Incline 3 @ 55lbs
Iso-Decline 3 @ 160lbs (170lbs)
Iso-Incline 3 @ 180lbs
Mach. Fly 3 @ 150lbs

Arnold Press 3 @ 30lbs
DB Shldr FLy 3 @ 30lbs
BB Lat Raise 3 @ 40lbs
BB Lat Row 3 @ 60lbs



*** I have to say this was the best work out I have had since arriving to Va Beach. I hope the rest are just as intense.****