Raiders of the Lost . . . Abs

[cfh1973]

LOL...your off days blow most people's ON days a way. Great work!!!

[taf1968]

OK, so I managed to get behind on posting up my workouts. So I'll do a separate post for Monday and today.

Monday's Workout, 3/2/09:

Chest

Hammer Strength Incline Bench
- 15 x 90# warmup
- 12 x 160#
- 10 x 180#
- 8 x 220#
- 8 x 250#

Weighted Dips
- 12 x 30# added
- 12 x 30# added
- 11 x 30# added

Incline DB Press
- 12 x 65#
- 10 x 75#
- 10 x 80#
- 7 x 85# might have been able to go heavier

Cable Crossover
- 12 x "8" on the stack
- 12 x "8"
- 10 x "8"

Biceps

Single Arm Cable Curl
- 12 x 25#
- 10 x 30#
- 10 x 35#

Rope Hammer Curl
- 12 x 70#
- 10 x 70#
- 10 x 55#

BB Curl
- 12 x 40#
- 10 x 50#
- 8 x 60#

Abs

Rope Crunch
- 15 x 145#
- 12 x 160#
- 12 x 160#

Ran out of time . . . had to get home and get ready for work!

[taf1968]

Today's Workout, Tues 3/3/09:

Tonight was Kempo Jujitsu night again . . . 2 hours of class. The first hour was Arnis de Mano (filipino stick fighting) which I just started doing and it's a freakin' blast! Wish I would have started earlier, but I chose to focus more on the striking and jujitsu in years past. The second hour was all jujitsu--another black belt and I paired up and rolled pretty hard for that second hour. Definitley got in a great workout.

Then . . . I hit the gym on the way home from martial arts. Yes, I am a glutton for punishment--my wife always says "and this is FUN for you???!!!"

Legs

Leg Press
- 15 x 4 plates total for warmup
- 12 x 8 plates
- 10 x 10 plates
- 8 x 12 plates
I was pretty drained from the jujitsu--probably could have cranked out some reps with 14 plates, but decided to take it easy a bit.

Squats
- 12 x 135#
- 10 x 185#
- 8 x 225#
- 8 x 245#

Leg Extension + Leg Curl Superset
- 12 x 160# dbl leg ext, -12 x 80# dbl leg curl
- 12 x 160# dbl leg ext, -10 x 80# dbl leg curl
- 10 x 175# dbl leg ext, -10 x 80# dbl leg curl
- 12 x 55## single leg ext, -10 x 35# single leg curl

Seated Calf Raise
- 10 x 90# toes neutral
- 10 x 90# toes out
- 10 x 90# toes in

and NOW I am totally SPENT!!!!!!!!!!!!!!!!!! Pounded a shake, ate a bagel, and I am sitting here just completely exhausted . . . but I can't say that I didn't put in the effort today!

Tomorrow is cardio day so will be nice to take it easy on myself.

[rpaul11]

Originally Posted by taf1968

but I can't say that I didn't put in the effort today!

I can agree with that

[cfh1973]

Jujitsu??? I am extremely jealous. I was in Ishinryu Karate for 9 yrs. when i was younger and I absolutely loved it. With my job, a wife in school and 2 kids, I just don't have the time. Jujitsu is definitely the way I would go if I ever found the time.

Great workout by the way.

[shuriwud]

Tom, I'm trying to catch up on what you've been up too and all I'm thinking is "DUDE, THAT'S INSANE". LOL. Awesome job.

[taf1968]

Today's Workout, Fri 3/6/09:

Back

Weighted Pull-ups
- 9 x 25#
- 8 x 25#
- 5 x 25#
- 8 x bodyweight . . . boy, did the first few feel light without the added weight

Cable Row w/Lat Bar
- 12 x 115#
- 10 x 130#
- 10 x 145#
- 8 x 160#

Single Arm DB Row
- 10 x 65#
- 10 x 65#
- 8 x 65#

Straight-arm Pulldown w/Rope
- 12 x 100#
- 12 x 100#
- 8 x 100#

Triceps

Bench Dips
- 20 x 45# on lap
- 15 x 90# on lap
- 10 x 115# on lap (could have gone a little heavier)

Incline EZ Curl Skullcrushers
- 12 x 65#
- 10 x 70#
- 10 x 70#

Close Grip "Bench" on Lat Machine
- 10 x 55#
- 10 x 55#

Reverse Pressdown
- 12 x 70#

Abs

Rope Crunch
- 15 x 145#
- 12 x 145#
- 12 x 160#

Weighted Incline Crunch (I guess technically it's starting from a "decline"??)
- 15 x 35# jumped from the 25# plate to the 35# plate!!
- 12 x 35#
- 8 x 35#

[taf1968]

Originally Posted by shuriwud

Tom, I'm trying to catch up on what you've been up too and all I'm thinking is "DUDE, THAT'S INSANE". LOL. Awesome job.

Thanks, bro . . . wish the results were better! I am moving the weights well, but doesn't seem like I'm making a lot of progress on the bf%. Guess it's diet, diet, diet that I need to work on most

[taf1968]

Like an idiot, I left my journal at home . . . so this is basically from memory.

Today's Workout, Sat 3/7/09:

Shoulders

Smith Machine Military Press
- 12 x 35#/side warmup
- 10 x 45#/side
- 8 x 45#
- 6 x 50#

"Glass" Laterals (thumbs down toward floor)
- 12 x 20#
- 12 x 20#
- 10 x 25#
- 8 x 25#

Leaning Single Arm Laterals
- 12 x 22.5#
- 10 x 22.5#
- 10 x 22.5#

DB Shrugs
- 12 x 80#
- 12 x 80#
- 10 x 80# No straps, so just kept at a weight I could handle easier

Face Pulls w/Rope
- 12 x 55#
- 12 x 55#
- 12 x 55#

Bent Rear Laterals
- 12 x 10#
- 12 x 10# just went light to finish off the rear delts

Cardio

30 minutes moderate cardio on elliptical (130 bpm range)

[taf1968]

Yesterday's 2nd Workout, Sat 3/7/09:

Lifted in the morning . . . then went back at night for some cardio.

Cardio

45 minutes cardio total

25 minutes interval training on elliptical

5 min warmup
1 min high intensity (160+ bpm)
1 min moderate intensity (130 - 135 bpm)
alternate high/med until I hit 25 minute mark

Followed by:

20 minutes moderate intensity on the Gauntlet stairstepper (135 bpm)

[taf1968]

Today's Workout, Mon 3/9/09:

Boy, was it hard to wake up at 4:30 and drag myself over to the gym. That loss of an hour of sleep is going to be rough for a little while until I get acclimated to the time change. But . . . hard as it was, I did make it and had a decent workout!

Chest

Hammer Strength Incline Bench
- 15 x 90# warmup
- 12 x 160#
- 10 x 180#
- 10 x 230#
- 7 x 270# **new best for me on this machine for reps**

Weighted Dips
- 12 x 35# added
- 12 x 35#
- 10 x 35#

Low Incline Db Press
- 12 x 65#
- 10 x 75#
- 8 x 80#
- 6 x 85#

Cable Crossover
- 12 x "8"
- 12 x "8"
- 12 x "4" (low to high ROM)

Biceps

Single Arm Cable Curl
- 12 x 25#
- 10 x 30#
- 10 x 35#

BB Drag Curls
- 10 x 40#
- 10 x 40#
- 10 x 40# Owwwwww!!!!!!

Concentration Curls
- 12 x 20
- 10 x 20#

Abs

Incline Weighted Crunch
- 15 x 35# added
- 12 x 35#
- 10 x 35#

Rope Crunch
- 15 x 145#
- 12 x 160#
- 12 x 160#

Decided to reverse the order of the ab exercises today. Ran out of time, or would have liked to get a couple more sets of "something" for abs.

[cfh1973]

Originally Posted by taf1968

Today's Workout, Mon 3/9/09:

Boy, was it hard to wake up at 4:30 and drag myself over to the gym. That loss of an hour of sleep is going to be rough for a little while until I get acclimated to the time change. But . . . hard as it was, I did make it and had a decent workout!

I know what you mean, I remembered that feeling from the past and went to bed earlier last night. It seemed to help. The springing forward doesn't seem to bother me as bad as the falling back though. Nice workout bro.

[taf1968]

Tuesday . . . means "Tom beats the sh*t out of himself day" again. It's the day that I lift and do Kempo Jujitsu. Tonight, like last week, I had to lift after Kempo--so that makes for a few hours of pretty intense training.

Today's Workout, Tues 3/10/09:

Martial arts after work--from 6 to 8pm. The first hour has been Arnis (stick fighting) and then the second hour is the Kempo Jujitsu training--tonight's 2nd hour was some good grappling work so got the heart rate up pretty good.

Hit the gym on the way home and did legs.

Legs

Leg Press
- 15 x 4 plates total for warmup
- 12 x 6 plates total
- 10 x 8 plates total
- 8 x 12 plates total
- 8 x 14 plates total
- 6 x 14 plates + 50# total
Felt pretty good, actually--that basically matches the heaviest I have ever done on last set so was pretty happy with it considering how tired I was.

Squats
- 12 x 135#
- 10 x 185#
- 8 x 225#
- 8 x 225#
Took it easy a bit on squats tonight.

Leg Extension + Leg Curl Superset
- 12 x 70# single leg ext, -12 x 80# dbl leg curl
- 12 x 70# single leg ext, -10 x 80# dbl leg curl
- 10 x 160# dbl leg ext, -10 x 80# dbl leg curl
- 10 x 175## dbl leg ext, -10 x 35# single leg curl

Standing Calf Raise
- 12 x 135# toes neutral
- 12 x 135# toes out
- 10 x 135# toes in

Needless to say, I get pretty worn out on Tuesdays--but it's actually fun and I am hoping it gets me closer to my bodyfat goals to burn those major calories.

Cardio tomorrow . . . provided I can move

[rpaul11]

Originally Posted by taf1968

Tuesday . . . means "Tom beats the sh*t out of himself day" again. It's the day that I lift and do Kempo Jujitsu. Tonight, like last week, I had to lift after Kempo--so that makes for a few hours of pretty intense training.

Today's Workout, Tues 3/10/09:

Martial arts after work--from 6 to 8pm. The first hour has been Arnis (stick fighting) and then the second hour is the Kempo Jujitsu training--tonight's 2nd hour was some good grappling work so got the heart rate up pretty good.

Hit the gym on the way home and did legs.

Legs

Leg Press
- 15 x 4 plates total for warmup
- 12 x 6 plates total
- 10 x 8 plates total
- 8 x 12 plates total
- 8 x 14 plates total
- 6 x 14 plates + 50# total
Felt pretty good, actually--that basically matches the heaviest I have ever done on last set so was pretty happy with it considering how tired I was.

Squats
- 12 x 135#
- 10 x 185#
- 8 x 225#
- 8 x 225#
Took it easy a bit on squats tonight.

Leg Extension + Leg Curl Superset
- 12 x 70# single leg ext, -12 x 80# dbl leg curl
- 12 x 70# single leg ext, -10 x 80# dbl leg curl
- 10 x 160# dbl leg ext, -10 x 80# dbl leg curl
- 10 x 175## dbl leg ext, -10 x 35# single leg curl

Standing Calf Raise
- 12 x 135# toes neutral
- 12 x 135# toes out
- 10 x 135# toes in

Needless to say, I get pretty worn out on Tuesdays--but it's actually fun and I am hoping it gets me closer to my bodyfat goals to burn those major calories.

Cardio tomorrow . . . provided I can move

have you considered doing something besides legs on your
Jujitsu night? Legs are always my most strenuous workout.

[taf1968]

Originally Posted by rpaul11

have you considered doing something besides legs on your
Jujitsu night? Legs are always my most strenuous workout.

Well, the idea is that I would normally do the lifting at 5am . . . so I should typically be fine for the evening and martial arts. I just had early meetings the last 2 weeks on Tuesdays so I ended up having to do all the working out after work.

Usually I don't have the early meetings--so hoping to not make this a trend.

[taf1968]

Today's Workout, Thurs 3/12/09:

Back

Weighted Pull-ups
- 8 x 25#
- 8 x 25#
- 6 x 25#
- 9 x bodyweight only

Low Cable Row w/Lat Bar
- 12 x 130#
- 12 x 130#
- 10 x 145#
- 9 x 160#
Might be able to kick it up to the next plate for final sets now!

DB Row
- 10 x 70#
- 10 x 70#
- 8 x 75#
- 8 x 80#
Went quite a bit heavier than I have been able to before. Not sure why, but maybe it's a good sign!

Wide Grip Behind-neck Lat Pulldown + Straight-arm Pulldown (Rope) Superset
- 12 x 115# lat, 10 x 100# SA Pulldown
- 12 x 100# lat, 10 x 100# SA Pulldown
I like these as a finisher...really focus on squeezing the back on both.

Triceps

Bench Dips
- 20 x 45# on lap
- 15 x 90# on lap
- 12 x 115# on lap
Could maybe go heavier next time, maybe even 3 x 45 plates. May try it next.

Incline EZ Curl Skullcrushers
- 12 x 70#
- 10 x 75#
- 10 x 80#
Went up a bit on weight with these as well

DB Kickbacks
- 12 x 15#
- 12 x 15#
- 10 x 20#

Abs

Cable Crunch
- 15 x 145#
- 15 x 160#
- 10 x 175#

Weighted Incline Crunch
- 15 x 35#
- 12 x 35#

Bench V-Ups
- 15
- 15

Cardio

20 minutes low/moderate intensity on elliptical. Around 130bpm.

[cfh1973]

Originally Posted by taf1968

Today's Workout, Thurs 3/12/09:

Back

Weighted Pull-ups
- 8 x 25#
- 8 x 25#
- 6 x 25#
- 9 x bodyweight only

Low Cable Row w/Lat Bar
- 12 x 130#
- 12 x 130#
- 10 x 145#
- 9 x 160#
Might be able to kick it up to the next plate for final sets now!

DB Row
- 10 x 70#
- 10 x 70#
- 8 x 75#
- 8 x 80#
Went quite a bit heavier than I have been able to before. Not sure why, but maybe it's a good sign!

Wide Grip Behind-neck Lat Pulldown + Straight-arm Pulldown (Rope) Superset
- 12 x 115# lat, 10 x 100# SA Pulldown
- 12 x 100# lat, 10 x 100# SA Pulldown
I like these as a finisher...really focus on squeezing the back on both.

Triceps

Bench Dips
- 20 x 45# on lap
- 15 x 90# on lap
- 12 x 115# on lap
Could maybe go heavier next time, maybe even 3 x 45 plates. May try it next.

Incline EZ Curl Skullcrushers
- 12 x 70#
- 10 x 75#
- 10 x 80#
Went up a bit on weight with these as well

DB Kickbacks
- 12 x 15#
- 12 x 15#
- 10 x 20#

Abs

Cable Crunch
- 15 x 145#
- 15 x 160#
- 10 x 175#

Weighted Incline Crunch
- 15 x 35#
- 12 x 35#

Bench V-Ups
- 15
- 15

Cardio

20 minutes low/moderate intensity on elliptical. Around 130bpm.

Another great workout brother.

[taf1968]

Today's Workout, Fri 3/13/09:

Shoulders

Smith Machine Military Press
- 15 x 25#/side warmup
- 12 x 45#/side
- 8 x 50#/side
- 6 x 50#/side

"Glass Lateral" DB Raises
- 13 x 20#
- 12 x 20#
- 10 x 25#
- 10 x 25#

Single Arm Laterals
- 12 x 22.5#
- 10 x 25#
- 10 x 25#

DB Shrugs
- 15 x 85#
- 15 x 90#
- 13 x 95#
- 12 x 95#

Rear DB Laterals
- 12 x 15#
- 12 x 15#
- 12 x 15#
Try to do these nice, slow and controlled

Cable Upright Row
- 15 x 55#
- 12 x 85#
- 10 x 100#
These seem a lot easier on my shoulders than using an EZ Curl bar. Might be that I can play with the angles a bit more on the cable if needed for comfort.

Cardio

- 20 minutes moderate cardio (135 bpm) on elliptical

Decided to skip abs today . . . did them yesterday prety hard and was still sore. Might do some tomorrow with cardio.

[Hibiscus09]

Great workouts!

[taf1968]

Originally Posted by Hibiscus09

Great workouts!

Thanks . . . trying to make that last push to "Summertime Shape." Kids are going to want to start going to the pool faster than I care to think about!

[rpaul11]

Originally Posted by taf1968

Thanks . . . trying to make that last push to "Summertime Shape." Kids are going to want to start going to the pool faster than I care to think about!

get that diet in order and the rest will follow

[taf1968]

Yeah . . . I've been becoming a protein pancake pro lately. And eating chicken and cottage cheese like it's going out of style.

[rpaul11]

Originally Posted by taf1968

Yeah . . . I've been becoming a protein pancake pro lately. And eating chicken and cottage cheese like it's going out of style.

how you making yours? I had some today...they were...meh...ok....good taste, heavy in the texture dept.

Cooked up a different recipie a while back that were a bit different tasting but great texture.

[taf1968]

Today's Workout, Sun 3/15/09:

Today is cardio day . . . and I thought I would give some outdoor training a chance since it's such a picture-perfect day in Colorado. I hit the trails near our house for some interval training--alternating run/jog with brisk walking.

40 minutes total cardio
5 minutes fast walk to warmup
2 minutes run/jog (heart rate up to 170 - 175 range)
3 minutes walk (heart rate down to 130 - 135 range)
Kept up the 2 min run/3 min walk for a total of 35 minutes.

Felt pretty good. My knee really killed me the last time I tried this very same workout (IBS pain)--I did some stretching before I left, rubbed some Sportscreme on the side of my knee, and put on a knee wrap. That seemed to help a lot. No pain at all, so I may try it again next week and see how it goes.

[taf1968]

Originally Posted by rpaul11

how you making yours? I had some today...they were...meh...ok....good taste, heavy in the texture dept.

Cooked up a different recipie a while back that were a bit different tasting but great texture.

Here's the recipe I have been using:

1 carton of egg substitute (the smaller carton)
1 cup cottage cheese
1 cup oatmeal
3 scoops vanilla protein powder
1 tbsp vanilla extract
1 tbsp Splenda

Blend it up, let it sit for a few minutes to thicken, then cook 'em up. They definitely have a "different" texture . . . it's like a cross between an omelette and a pancake (which is exactly what it is). But they are pretty tasty--at least compared to some other things I eat.

[taf1968]

Today's Workout, Mon 3/16/09:

Chest

Hammer Strength Incline Bench
- 15 x 90# warmup
- 10 x 180#
- 10 x 200#
- 8 x 270#
- 6 x 270#

Weighted Dips
- 12 x 45# added went up 10# on all of these today
- 12 x 45#
- 10 x 45#

Low Incline Db Press
- 12 x 65#
- 10 x 75#
- 8 x 85#
- 6 x 85#

Cable Crossover
- 12 x "8"
- 12 x "8"
- 15 x "7"

Biceps

Single Arm Cable Curl
- 12 x 25#
- 10 x 30#
- 10 x 35#

BB Drag Curls
- 10 x 40#
- 10 x 40#
- 10 x 40# These really burn!

Concentration Curls
- 12 x 15#
- 12 x 15# dropped 5# on these today . . . wanted to get good form and squeeze

Machine Preacher Curls
- 15 x 50# just to burn out the biceps


Abs

Incline Weighted Crunch
- 15 x 35# added
- 15 x 35# got 3 extra reps from normal
- 8 x 35# paid for the extra reps on the last set

Rope Crunch
- 15 x 145#
- 12 x 160#
- 10 x 175#

Bench V-ups
- 30 just to get a final finish on the abs

[cfh1973]

Another great workout man. 270 on incline bench??? Awesome...

[taf1968]

Originally Posted by cfh1973

Another great workout man. 270 on incline bench??? Awesome...

Thanks! I actually will probably try to push that up next time and see how it goes. It went up seemingly easier than the last workout, even though the reps were about the same. Of course, it was the Hammer Strength machine, which I think gives somewhat inflated numbers . . . I doubt I could do 270 on a regular incline bench--but who knows? LOL. Maybe I'll get brave someday, grab a spotter and see what happens.

[cfh1973]

Give yourself credit though. You are pushing around some heavy weights. That's what counts.

[taf1968]

Today's Workout, Tues 3/17/09:

Legs

Leg Press
- 15 x 6 plates total warmup
- 12 x 8 plates total
- 12 x 10 plates total
- 10 x 12 plates total
- 8 x 14 plates total

Squats
- 15 x 135#
- 12 x 185#
- 10 x 225#
- 10 x 225#

Leg Extension + Seated Leg Curl Supersets
- 12 x 160# dbl leg ext, - 12 x 80# dbl leg curl
- 12 x 160# dbl leg ext, - 12 x 80# dbl leg curl
- 10 x 170# dbl leg ext, - 10 x 70# dbl leg curl
- 10 x 170# dbl leg ext, - 12 x 70# dbl leg curl

Seated Calf Raise
- 12 x 90# toes neutral
- 12 x 90# toes in
- 12 x 90# toes out
- 10 x 90# toes neutral

Just kind of took it easy on legs today . . . wanted to get a decent pump, but went a little lighter than normal on leg press and squats. Legs are still a little sore from my Sunday morning run. :-)

Cardio

- 20 minutes moderate pace (135bpm) on elliptical to finish off the workout.