Oxxy's Strong As An Ox Journal - Page 7

Oxxy · 11-06-2008, 03:46 AM

Thursday 6th November 08

Warmup
Treadmil 10min

Leg Extensions
20X20
20X20

Leg Press
140x20
240x20
320x10
360x5
380x8
380x10
380x10-11 PB

BB Stiff Legged Dead Lift
60x10
60x10
65x10
70x10

Smith Lunges
40x10
80x10
80x10
80x10 PB

Calf Raises On Leg Press
80X20
240X15
240X15
240X12
200X15

Cardio
Spin Class
Took it fairly easy.

Notes: Legs did not feel all that fresh but was able to make a PB which is great. The smith lunges were pretty tough.

aj0267 · 11-06-2008, 04:00 AM

Well done on the PB's David. Excellent workout. You are progressing quickly.

Oxxy · 11-07-2008, 03:08 AM

Quote:

Originally Posted by aj0267

Well done on the PB's David. Excellent workout. You are progressing quickly.

Thanks aj every bit helps

Oxxy · 11-07-2008, 03:19 AM

Friday 7th November 08

Warm Up
Cross trainer 10min

DB Side Laterals
8x10
10x10
10x10
10x10

DB Front Raises
10x10
10x10
10x10

Seated BB Shoulder Press
25x10
25x10
25x10
25x10

BB Wide Grip Upright Row
15x10
20x10
30x11
35x10
35x10

Lever Rear Delt Fly
40x10
40x8
40x10
40x10

Rope Tricep Pulldown
50x10
70x10
60x10
50x15
50x15

Cardio

Lifefitness Bike
1/2hr Includes
10km in 20min
total 14.37km
Average 98-100rpm

Oxxy · 11-09-2008, 04:07 AM

Sunday 9th November 08

Cardio
Big mountain bike ride to albert park lake using the tracks.
not as fit as I thought I was it was pretty tough.
Will have to ramp up the cardio.

Oxxy · 11-10-2008, 05:11 AM

Monday 10th November 08

Cardio
Spin Class
45min

Oxxy · 11-12-2008, 04:04 AM

Wednesday 12th November

Warm up
Treadmill Walk 15min level 6
1.48km

Leg Extensions
15x10
30x15
30x15

Leg Press
200x10
260x10
320x10
360x10
320x20
320x15
320x15
These were tough today.Concentrated on slowing down the momentum.

Lying Leg Curl
40x10
45x9
40x10
35x12
30x10
Think next week I need to concentrate on more high rep on this exercise.

Smith Lunges
40x10
80x10
80x10
83x10
These were pretty tough

BB Stiff Legged Dead lifts
40x10
50x10
50x10
50x10
An instructor came over and told me I was rounding my back on the last few reps. and that I should not use the block. He said I was going down too far. Which I did agree with, more than anything I think I was just worn out.
NO excuse though.

Seated Calf Raise
20x30
20x30
20x30
20x30

Notes; Strength was down but still a good workout. was pretty hot in gym and outside got to 35 degrees, moved alot of furniture for work so probably abit tired from that.

Oxxy · 11-13-2008, 04:37 AM

Thursday 13th November 08

Correction

Yesterdays
Stiff Legged Dead Lift was
60X10
80X10
80X10
80X10

Today

Lever Bench Press
40x10
60x10
80x10
100x10
100x6

Incline DB Press
22.5x10x4

Rope Tri Pushdowns
60x10
60x10
60x10
superset with
DB Alternate Curl
10X10
10X10
10x10

Cardio
Spin Bike approx 1hr ride before spin class with 3 or 4 sprints

Spin Class 45min

Oxxy · 11-14-2008, 03:13 AM

Friday 14th Nov 08

Spin Class 1/2hr
Circuit Class 1/2hr
+
Smith Shrugs
40x10x3

Various Cable Cuff Exercises
+ Laterals

BB Upright Row Wide Grip
20x10
20x10
20x10

Seated DB Laterals
10X10X3

Seated Front Raises
10x10x3

Preacher Curl + Bar
10x10x3

Oxxy · 11-15-2008, 07:20 AM

Sat 15th Nov 08

Cardio 1hr approx
Dunlop Road, Criterium Race
D Grade
Did well considering I have hardly done any bike training, Race was pretty tough I finished just behind the main sprint group so I think I got 5th or 6th. I was glad just to even stay in the field.

Oxxy · 11-17-2008, 03:24 AM

Monday 17th Nov 08

Cardio
1hr Spin Bike
45min Spin Class

Oxxy · 11-19-2008, 11:46 AM

Tuesday 18th Nov 08

Cardio
Spin Bike 1 hr

Oxxy · 11-20-2008, 03:30 AM

Thursday 20th Nov 08

Incline DB Press
12.5X15
20X15
25X10
25X10
25X10

BB Bench Press
60x10
60x10
60x10

V Bar Tricep Pulldown
40x10
60x10
60x10
60x10

Cardio
30min Spin Bike
Off seat for 30 sec rest 30 sec then again
then
Spin Class 45min

alkell · 11-20-2008, 01:30 PM

Hi Oxxy, still working hard I see, good work!

aj0267 · 11-21-2008, 12:32 AM

Quote:

Originally Posted by Oxxy

Thursday 20th Nov 08

Incline DB Press
12.5X15
20X15
25X10
25X10
25X10

BB Bench Press
60x10
60x10
60x10

V Bar Tricep Pulldown
40x10
60x10
60x10
60x10

Cardio
30min Spin Bike
Off seat for 30 sec rest 30 sec then again
then
Spin Class 45min

Hey David,

I did the 40mins on treadmill like you suggested, +10 Kerrie was telling me my 40mins was up. Think she was trying to get rid of me...LOL

Oxxy · 11-21-2008, 02:56 AM

Quote:

Originally Posted by aj0267

Hey David,

I did the 40mins on treadmill like you suggested, +10 Kerrie was telling me my 40mins was up. Think she was trying to get rid of me...LOL

eheh why would she do that?

Oxxy · 11-21-2008, 03:07 AM

Friday 21st November 08

Cardio
25min Spin Class
1hr Spin Bike

Lever Shoulder Press
40x10
50x10
60x7
55x8
55x8

Cable Cuff Exercises

Seated DB Laterals
10x10
10x10
10x10

DB Front Raise
10x10

BB Wide Grip Upright Row
30x10
30x10
40x10
40x10
40x10

Seated BB Shoulder Press
25x10
30x10
30x8
30x7

Stiff Legged Dead Lifts
60x10
60x10
60x10

BB Shrugs
60x10
60x10
60x10

aj0267 · 11-21-2008, 03:32 AM

stuffin heck! are you sore? Man you workin it!!!

Oxxy · 11-21-2008, 03:53 AM

Quote:

Originally Posted by aj0267

stuffin heck! are you sore? Man you workin it!!!

Na not sore at all

Oxxy · 11-21-2008, 04:46 PM

Sat 22nd November 08

Got up early

Cardio
Spin Class
45 min
Relatively easy this one.
but sweated like crazy.
15min Spin Bike easy.

Lat Pulldown
30x10
40x10
60x10
60x10

Cable Row
40x10
40x10
40x10

Notes: I did not want to do to much all I had before hand was a protein shake and extend during the class.

Oxxy · 11-23-2008, 01:20 AM

Sunday 23rd November 08

Cardio

Life Fitness Bike
1hr 28km

Treadmill Walk
1hr Speed 5 Grad 15

Notes: I thought about doing a really long session on the bike, but couldn't get settled into it, variety is the spice of life so got on the treadmill. My body's loving the cardio atm, actually the walk wasn't as hard as I thought it would be last 10 min were pretty tough though. Have to work on bringing my endurance up.

aj0267 · 11-23-2008, 05:01 AM

You are rockin' David. You have inspired me to ramp it up some more... nothing like a bit of encouragement.

Oxxy · 11-24-2008, 02:39 AM

Quote:

Originally Posted by aj0267

You are rockin' David. You have inspired me to ramp it up some more... nothing like a bit of encouragement.

Excellent aj glad I could help out.:-)

Oxxy · 11-24-2008, 02:54 AM

Monday 24th November 08

I forgot to put in the resistance for yesterdays ride it was "10" averaging about 93-95 rpm

Today

Decline BB Press
40x15
60x15
80x7

Flat BB Bench Press
60x10
60x10
60x10

Tricep Pushowns
80x70
70x10
40x10 new movement on knees pulling from high up.
40x10

Cardio
Spin Class 45min

Various Crunches
Traditional
Scissors
Plank 2 legs & 1 leg

Notes: I really need to focus on my core, second to cardio.

Oxxy · 11-25-2008, 03:12 AM

Tuesday 25th Nov 08

Cardio
Race Metec
1hr D Grade
5th place

Notes: Race was not has hard as my last one, I got boxed in towards the end up the hill. I was not positioned very well coming into bell lap I was near the back worked myself up but, really need to be about 3rd wheel coming into the last bend into the finishing straight. Most of the race I was in the small ring found it easier to pedal fast than to up the gears the course was too bumpy.
In the sprint I was pedaling well but could have used a slightly bigger gear, A rider cut me off abit but i was too far back for it to make any difference. anyways.. all up I was happy how i performed most of the race i was about 4-5th wheel.

alkell · 11-25-2008, 01:55 PM

Hey Oxxy, glad the race went well, you're certainly getting plenty of cardio in. Enjoy the Aussie summer mate.

Oxxy · 11-27-2008, 04:17 AM

Thursday 27th Nov 08

Thanks alkell

Cardio
Life fitness bike
46min
Level 10-12
23km

Spin Class
45min

Oxxy · 12-01-2008, 04:47 AM

Monday 1st Dec

Cardio
Spin Class
45min

Various crunches

Oxxy · 12-02-2008, 03:00 AM

Tuesday 2nd Dec 08

Race
Metec 1hr
Grade D
Place 2nd

Was happy with my sprint but was just beaten by a better person on the day. I took off fairly early so it was a very long sprint. Pretty big gap to the riders behind me.

Oxxy · 12-03-2008, 04:28 AM

Wednesday 3rd Dec 08

Lever Seated Row
40x10
60x10
60x10
Lever Lat Pull down
x3
Lever Shoulder Press
50x3x10
Lever Chest Press
x3

Cardio
Life fitness Bike
45min
23km
Level 10-15

Treadmill Walk
Speed 5.5-6.0
Grad 15
5km Just over with cool down.
all up with warm up and cool down 1hr

Notes: Last 10 min or so, speed up to 6.0 for a minute then back down to 5.5 repeat.