reflectx's 2 opposing muscle group logs

[reflectx]

2-2-09 Mon
-------------

DB Bench
75s x18, 80s x13, 85s x11, 90s x7

Dips
10, 6

BB Row
135 x18

Lat Pulldown
120 x16

Incline DB Press
70 x10

Seated Row
115 x17

Decline BB Bench
195 x6, 195 x4

Naut Bar Row
195 x15


2-4-09 Wed
-------------

DB Mil Press
50s x16, 55s x12, 60s x7

Machine Squat
325 x18, 415 x16, 495 x10

BB Front Press
95 x10, 105 x6, 105 x7

DB Lunge Dips
30s x10, 25s x10

Calf Raise
260 x16, 280 x14


2-6-09 Fri
-------------

Cable Curl
50 x20, 80 x18, 100 x12, 120 x10

DB Overhead Tri Ext
65 x22

Lying Tri Ext
60 x20, 90 x10, 90 x9

Tri Pushdown
60 x15, 70 x12, 80 x9

DB Alt Curl
30s x9

EZ Curls
60 x10, 90 x4


bodyweight
189 lbs

[reflectx]

2-9-09 Mon
-------------

Decline Bench
155 x20

Naut Bar Row
185 x20, 205 x14

BB Bench
175 x13, 185 x9, 185 x7, 185 x4

Chins
11, 10, 7

Incline DB Press
65s x10


2-11-09 Wed
-------------

Cable Curl
70 x13, 90 x18, 120 x8

Tri Pushdown
60 x20, 70 x15, 80 x5

Isol DB
25 x14

DB Overhead Ext
65 x20

EZ Bar Curls
70 x12, 75 x10, 80 x6

Lying Tri Ext
70 x12, 80 x13, 80 x10


2-13-09 Fri
-------------

DB Mil Press
50s x17, 55s x12, 60s x8, 65s x5

DB Lunge Dip
25s x10, 30s x10

Sqaut Machine
325 x20

Calf Raise
260 x16, 360 x11

[reflectx]

2-16-09 Mon
--------------

EZ Curl Bar

60 x16, 70 x12, 80 x8, 90 x4, 90 x3

Tri Pushdown
70 x16, 80 x10

DB Tri Overhead Ext
65 x22

Cable Curl
100 x16, 130 x8

Lying Tri Ext
80 x14, 90 x8, 90 x8


2-20-09 Fri
--------------

DB Bench
80s x15, 85s x13, 90s x8, 90s x8, 95s x3

BB Row
155 x13, 175 x6

Chins
9, 9

Naut Bar Row
225 x12

[reflectx]

2-23-09 Mon
--------------

BB Front Press
85 x16, 95 x9, 115 x4

Calf Raise
280 x12

Squat Machine
325 x18, 415 x20

DB Mil Press
60 x7, 60 x6

DB Lunge Dips
25s x10, 25s x10


2-27-09 Fri
--------------

Incline DB Press
60s x18

Chins
13, 10

Decline Bench
155 x18, 185 x10

Lat Pulldown
150 x11, 185 x10

Lat Pulldown
150 x11, 160 x10

DB Bench
85s x7, 85s x7

Naut Bar Row
225 x10

BB Bench
185 x7

[reflectx]

3-2-09 Mon
------------

Cable EZ Curl Bar
70 x20, 90 x17, 110 x14, 120 x12, 130 x11

Tri Pushdown
60 x18, 70 x17, 80 x9, 90 x6, 90 x5


3-4-09 Wed
------------

DB Bench
75 x19, 80 x15

BB Row
135 x18, 155 x14

Decline Bench
185 x12, 205 x5, 205 x3

Naut Bar Row
225 x14

Incline DB Press
65s x10

Chins
7

[reflectx]

3-11-09 Wed
--------------

Front Press
85 x16, 95 x12, 105 x8, 115 x3

DB Lunge Dips
25s x10, 30s x10

Calf Raise
280 x17, 280 x13

DB Mil Press
55s x9, 60s x7

Squat Machine
405 x18, 405 x11


3-13-09 Fri
--------------

Cable EZ Curl
80 x20, 100 x16, 120 x12, 130 x10, 140 x7

Tri Ext
60 x20, 70 x14, 80 x10, 90 x7, 90 x6

[reflectx]

3-16-09 Mon
--------------

DB Bench
80s x17, 85s x11, 90s x5

Chins
14, 13

Naut Row
195 x17

DB Incline Press
65s x13

Decline Bench
195 x9

Lat Pulldown
160 x9


3-18-09 Wed
--------------

Cable EZ Curl
80 x25

Tri Pushdown
60 x24, 60 x7

Seated DB Isol Curl
25 x12, 30 x5, 25 x7

DB Tri Ext Stand
65 x19

EZ Curl Bar
70 x12, 70 x8, 70 x6, 70 x6

Lying EZ Tri Ext
90 x10, 70 x12, 70 x12

[reflectx]

3-23-09 Mon
---------------

BB Front Press
85 x14, 95 x11, 105 x7, 115 x3, 115 x3

DB Dip Lunges
25s x10, 25s x10

Machine Squats
315 x20, 405 x17, 405 x10

Calf Raise
280 x15, 280 x13

Rot Cuff
#8 x15, #9 x14


3-25-09 Wed
---------------

BB Bench
175 x16, 185 x12, 195 x8, 205 x4

Chins
12, 10, 8

Seated Row
130 x12

BB Row
155 x10

Decline Bench
205 x4, 205 x3

Naut Bar Row
275 x5

Incline DB Bench
70 x7


3-27-09 Fri
---------------

Cable EZ Curl
80 x15, 100 x18, 120 x10, 120 x7

Tri Pushdown
60 x18, 70 x14, 80 x6, 80 x7

Stand DB Tri Ext
70 x14, 70 x22, 70 x15

DB Isol Curl
25 x11, 25 x14

Isol Cable Curl
50 x9, 50 x9

[reflectx]

3-30-09 Mon
--------------

Incline DB
60s x16, 65s x17, 70s x10

Chins
14

Lat Pulldown
145 x15, 160 x12

Seated Rows
115 x12, 130 x10, 145 x8

Decline Bench
185 x12, 195 x8, 195 x8, 205 x5


4-1-09 Wed
--------------

Cable EZ Curl
50 x20, 90 x18, 100 x17, 110 x12, 120 x11, 130 x8

Tri Pushdown
50 x20, 70 x15, 70 x14, 70 x13, 70 x13


4-3-09 Fri
--------------

Squat Machine
225 x20, 315 x20, 315 x17, 315 x20

BB Front Press
85 x14, 95 x10, 95 x9, 95 x9

Calf Raise
280 x12, 280 x12

Rot Cuff
#8 x14

[reflectx]

4-6-09 Mon
--------------

Decline Bench
175 x15, 195 x13, 205 x8

Naut Bar Row
185 x20, 195 x15

Chins
10

Incline DB Bench
70s x9, 75s x7

Seated Rows
130 x10, 130 x12


4-8-09 Wed
--------------

Cable EZ Curls
75 x14, 90 x18, 110 x15, 130 x12, 140 x8

Tri Pushdown
60 x20, 70 x16

Stand DB Tri Ext
70 x22, 75 x19, 80 x10

Lying Tri Ext
90 x10

EZ Curl
60 x12, 60 x10


4-10-09 Fri
--------------

DB Mil Press
50s x15, 55s x10, 60s x6, 60s x6

Lunge Dips
25s x10, 25s x10

Machine Squat
315 x20, 405 x17

Rot Cuff
#7 x15, #7 x15

Calf Raise
260 x15, 260 x15

[reflectx]

4-13-09 Mon
--------------

DB Bench
80s x14, 85s x9

Seated Rows
115 x15, 140 x10

Decline Bench
185 x16, 195 x9

Chins
12, 10, 10

Lat Pulldown
145 x14

DB Incline Press
65s x11, 70s x9


4-15-09 Wed
--------------

Cable EZ Curls
70 x20, 100 x21

DB Tri Ext
70 x22, 80 x13

Tri Pushdown
70 x16

DB Seated Isol Curl
25s x15, 25s x17

EZ Curl Bar
60 x16, 70 x9

Lying Tri Ext
70 x18, 70 x16, 70 x17

Alt DB Curls
30s x10


4-17-09 Fri
--------------

Standing BB Front Press
85 x15, 95 x12, 105 x8, 105 x6, 105 x5

Machine Squats
225 x25, 315 x30, 385 x20, 385 x20

DB Lunge Dips
25s x10

Calf Raise
260 x16, 260 x13

Rot Cuff
30s x18, 40s x14

[reflectx]

4-20-09 Mon
--------------

BB Bench
175 x14, 185 x12, 195 x8

Lat Pulldown
130 x16, 150 x11

Chins
12, 12

Incline DB Press
65s x10, 70s x8

Seated Row
130 x13

Decline Bench
205 x5, 205 x4

Naut Bar
225 x10, 225 x9


4-22-09 Wed
--------------

Cable EZ Curl
70 x17, 130 x9, 140 x5

Tri Pushdown
60 x16, 80 x6, 80 x5

EZ Curl Bar
60 x14, 60 x14, 70 x9

Lying Tri Ext
60 x23, 60 x20, 70 x15, 70 x16

DB Isol Curl
25 x14


4-24-09 Fri
--------------

DB Mil Press
55s x14, 60s x10, 65s x6, 65s x6, 65s x6

Squat Machine
315 x30, 405 x22, 205 x20

DB Lunge Dip
25s x10, 25s x10

Rot Cuff
#8 x18, #9 x15

[reflectx]

4-27-09 Mon
--------------

BB Bench
175 x14, 185 x10

Naut Row
185 x20, 225 x12

Incline DB Press
60s x15, 65s x10

BB Row
135 x16, 155 x12

Chins
13

Decline Bench
195 x8, 195 x8

Seated Row
130 x15


4-29-09 Wed
--------------

Cable EZ Curl
32 x14, 52 x10

DB Overhead Tri Ext
65 x23, 70 x15

DB Isol Curl
25 x14

EZ Bar Curls
60 x15, 60 x13, 60 x11, 60 x11

Lying EZ Tri Ext
60 x21, 70 x7, 70 x17, 70 x12


5-1-09 Fri
--------------

BB Mil Press
85 x17

Squat Machine
315 x35, 405 x22, 495 x18, 495 x20

DB Mil Press
55s x13, 60s x10, 65s x5, 65s x5

DB Lunge Dips
25s x10

[reflectx]

5-4-09 Mon
-------------

DB Bench
75s x18, 80s x15, 85s x12

Naut Bar Rows
195 x14, 225 x14

BB Rows
135 x15

Chins
12, 8

Decline Bench
185 x10, 195 x7


5-6-09 Wed
-------------

BB Mil Press
85 x14, 95 x10, 95 x10, 95 x10

Machine Squats
315 x30, 405 x24, 405 x23, 405 x20

Bosu Squats
20, 20

Shrugs
185 x17, 185 x17, 185 x15

Lunge Dips
25s x10


5-8-09 Fri
-------------

Cable EZ Curl
50 x19, 70 x16, 90 x14, 100 x15, 100 x14

Tri Pushdown
40 x18, 60 x12, 60 x12

DB Isol Curl
20 x14, 25 x14

DB Lying Tri Ext
65s x18, 65s x20, 65s x18

[reflectx]

5-20-09 Wed
--------------

DB Bench
75s x16, 80s x14, 85s x11

Naut Bar Row
185 x18, 195 x16, 225 x14

Chins
11, 10

Decline Bench
175 x 13

DB Incline Press
65s x12, 70s x7

Seated Row
165 x6


5-22-09 Fri
--------------

DB Mil Press
50s x18, 55s x11, 60s x7

Squat Machine
225 x20, 315 x19, 405 x18

Calf Raise
240 x16, 240 x16

BB Front Press
95 x10

[reflectx]

I have been taking a break from 3 times a week weights and have only been lifting once a week. I was giving my arms recovery time since the joints were getting inflamed again. I torqued too hard on the biceps trying to keep up with 4 reps of 50 pound dummbells about a year ago and lowered the weight. I try to do at least 8 reps every set while lifting slowly. I started creatine 2 years ago, and felt surges of energy and decided to lift quick. So the combination of quick lifting and too much weight strained my muscles. I think time and safe lifting techniques will heal the strain. I am paying attention to stricter form with straight posture. I want to get a good workout in the 8 rep range and strengthen from there. Then I can quit blaming myself when getting desperate to lift too heavy which leads to injury, burnout and overtraining plateaus.



5-29-09 Fri
-------------

DB Bench
75s x16, 80s x9

BB Row
135 x16

Decline Bench
155 x16

Naut Row
195 x16

DB Incline Press
65s x10

Chins
12

Seated Rows
100 x14


6-5-09 Fri
-------------

Cable EZ Curls
50 x15, 70 x14, 90 x11, 100 x14

Tri Pushdown
50 x15, 60 x16, 70 x11, 80 x8

DB Isol Curl
20 x14

DB Overhead Tri Ext
65 x16

[reflectx]

Bursitis in my elbow joint again and I couldnt lift much.


6-12-09 Fri
-------------

Cable Curl
50 x14, 70 x15, 90 x12, 110 x10

Tri Pushdown
50 x16, 70 x13, 70 x12, 70 x12

DB Isol Curl
20 x14

DB Overhead Tri Ext
65 x14

EZ Curl Bar
50 x10

[reflectx]

I slowed down my lifts to 1-4 seconds and it seemed to help. I warmed up light and moved my elbows forward a few inches at the top of flexion, which seems to cheat the motion upwards. Hardly any pain today.


6-15-09 Mon
---------------

DB Bench
75s x15, 80s x10

Naut Machine Row
185 x14, 195 x10

DB Incline Press
65s x9, 65s x7

Chins
10, 10


6-17-09 Wed
---------------

Shrug
155 x20, 175 x15, 175 x14

Squat Machine
315 x18, 405 x14, 405 x17, 405 x14

DB Mil Press
50s x10

Calf Raise
240 x12, 240 x12

Rot Cuff
40 x10

BB Front Press
85 x9, 85 x8


6-19-09 Fri
---------------

Cable EZ Curl
32 x7, 60 x 13, 90 x11, 105 x12, 120 x8, 120 x7

Lying Tri Ext
60 x14, 60 x14, 70 x13

Tri Pushdown
60 x11, 70 x9

[reflectx]

6-22-09 Mon
--------------

Decline Bench
155 x13, 175 x10, 185 x7

Lat Pulldown
130 x11, 145 x10

Chins
10, 8

Incline DB Press
65s x8, 65s x9

Naut Bar Row
225 x11

Straight Arm Lat Pulldown
120 x10, 150 x10


6-24-09 Wed
--------------

DB Mil Press
55s x10, 55s x8, 55s x7

Vertical Leg Press
225 x8, tendon in leg popped

Seated Leg Press
290 x10, 290 x11

Squat Machine
315 x20, 315 x18

Shrugs
155 x18, 155 x16

Calf Raise
260 x14


6-26-09 Fri
--------------

EZ Curl Bar
40 x12, 60 x10, 70 x10, 70 x8

EZ Curl Bar Lying Tri Ext
60 x16, 70 x12, 70 x13

Isol DB Curl
20 x12

Tri Ext
60 x14


My arms were pretty good today. I stopped before the pain and the rest of the sets could go until failure. I still shake while lifting.

[reflectx]

6-29-09 Mon
---------------

Incline DB Press
60 x14

Naut Bar Row
185 x14, 195 x12

DB Bench
75s x12, 80s x9

Decline Bench
175 x11

Lat Pulldown
115 x11

Chins
10

Straight Arm Lat Pulldown
130 x10


7-6-09 Mon
---------------

75s x13, 80s x10

Chins
10, 9

Incline DB Press
60s x13, 65s x9

Seated Row
100 x12

Naut Row Bar
195 x12


7-10-09 Fri
---------------

Cable EZ Curl Bar
50 x12, 80 x11, 100 x10, 100 x9

Tri Pushdown
50 x15, 60 x12, 70 x7

Lying Tri Ext
60 x12, 60 x13, 60 x10

EZ Curl Bar
60 x12, 60 x9


Last workout was almost normal without pain while lifting slow in strict form. I am lifting lighter on curls to give my tendons time to recover. I like the 8-12 rep range and would like to start with a 12-20 rep range. I am going to concentrate on the 8-12 rep range for whatever weight I can handle for safety.

[reflectx]

7-13-09 Mon
---------------

BB Bench
155 x12

Naut Bar Row
185 x14, 195 x12

DB Bench
75s x12

DB Incline Press
65s x8, 65s x9

Chins
10


7-14-09 Tue
---------------

EZ Curl
40 x10, 60 x10, 60 x8

Cable EZ Curl
70 x10, 90 x10, 110 x8


7-15-09 Wed
---------------

Squat Machine
315 x18, 405 x16, 315 x20

DB Mil Press
50s x10, 55s x8, 60s x6, 55s x9

DB Dip Lunge
20 x10, 20 x10, 25 x10

Calf Raise
240 x15, 220 x15, 120 x16, 200 x10

BB Front Press
85s x8, 85s x7

Rot Cuff
30 x12

Cable Delt Front Raise
20 x10, 30 x7

Cable Core holds
4 sets of 10-30 second holds


7-17-09 Fri
---------------

Cable EZ Curl
50 x12, 80 x10, 100 x12

Tri Pushdown
50 x12, 60 x12

DB Isol Curl
20 x10

DB Overhead Tri Ext
65 x10

Lying Tri Ext
60 x12, 60 x11, 60 x11

EZ Curl Bar
60 x10, 60 x8, 60 x5

[reflectx]

10-5-09 Mon
---------------

Incline DB press
110 x14, 120 x11

Chins
9, 8

DB Bench
140 x12

Naut Bar
55 x14

Cable Bench
55 x17

Seated Row
85 x18


10-7-09 Wed
---------------

DB Side Raise
20 x16, 30 x9

Lunge Dip Lunge
20 x9, 30 x9

Cable Front Raise
20 x10, 30 x9

Hack Squats
225 x19, 315 x18

DB Mil Press
100 x10

Calf Raise
120 x14


10-9-09 Fri
---------------

Straight Bar Cable Curls
50 x10

Straight Bar Cable Curls
22 x14, 27 x12, 32 x12, 32 x11

Tri Pushdown
50 x12

Rope Facing Tri Pushdown
27 x18, 32 x14, 37 x12

[reflectx]

10-12-09 Mon
----------------

Cable Bench Press
55 x13, 65 x12

Chins
9, 7

Decline Bench
135 x13, 155 x12

Cable Stand Mid Row
45 x15

Low Cable Cross Row
35 x5, 15 x10

DB Bench
140 x10

Seated Cable Row
85 x12

Lat Pulldown
130 x9

Incline DB Press
110 x11



10-16-09 Fri
----------------

Side DB Raise
20 x18, 30 x14

Hack Squat
225 x20, 315 x16, 315 x18, 315 x16

DB Mil Press
90 x10, 100 x10

Lung Dip DB
30 x9, 40 x9

Cable Forward Raise
20 x12, 20 x12

Shrug
135 x18, 175 x11

Calf Raise
140 x16, 160 x14

[reflectx]

11-2-09 Mon
--------------

Decline Bench
135 x16, 155 x13

Seated Row
85 x17, 85 x13

Lat Pulldown
100 x10

Cable Bench
45 x11, 65 x11

Chins
8, 8

DB Bench
150 x10


11-4-09 Wed
--------------

Isol DB Curl
20 x10, 20 x10

Tri Pushdown
50 x17, 60 x10, 60 x11

Cable Curl
50 x12, 70 x10

Lying Tri Ext
60 x15, 50 x20

EZ Curl
50 x12, 50 x14


11-6-09 Fri
--------------

Cable Front Raise
20 x12

BB Squat
95 x17, 95 x16, 115 x14, 115 x14

Side DB Raise
25 x15, 30 x14

DB Mil Press
90 x12, 100 x8

Lunge DB Dip
30 x10, 50 x10

Front DB Raise
30 x12