Brady's 2009 Journey - Page 5

BradyL44 · 10-23-2009, 08:28 PM

Continuing with power/density workouts with arms.

5 min wu on eliptical

Tri's:
Dip Machine - 230 x 10, 240 x 8, 250 x 6 (x-reps)
Decline Skull Crushers - 105 x 3 sets of 10 reps (30 sec rest between sets)
Super set:
Overhead Rope Extensions - 95 x 10, 95 x 8
Bench dips - BW x 10, BW x 10

Press downs - 87.5 x 8, 87.5 x 10

Bi's
Cable Preacher Curls - 57.5 x 10, 72.5 x 8, 80 x 6
DB Curls - 35 x 3 sets of 10 (30 sec rest between sets)
Incline Curls - 40 x 9 drop 30 x 6
Concentration curls - 35 x 9 drop 25 x 6

Good workout; increased weight on a few lifts.

BradyL44 · 10-24-2009, 01:24 PM

A lazy Saturday morning for legs; lets see how this goes.

7 min wu on recumbent bike

Leg Press - 300 x 8 wu, 480 x 8 wu, 660 x 10, 750 x 8, 840 x 6 drop 660 x 6
BB Squats - 225 x 8 reps x 3 sets (30 sec rest)
Leg Extensions - 250 x 8, 250 x 6 drop 210 x 6 drop 170 x 6

Hyperextensions - BW + 25 x 3 sets of 10 reps (30 sec rest)
Stiff Legged Deads - 235 x 8 drop 185 x 6
Seated Leg Curls - 170 x 8, 170 x 8 drop 130 x 6

Noodle legs walking out of the gym and the stairs were not all that fun

BradyL44 · 10-26-2009, 07:37 PM

Cold weather rolling in; good day to stay inside and blast the chest witha new power/density workout.

5 min wu on eliptical

Chest:

Incline DB Press - 95 x 10, 100 x 8, 105 x 7, 70 x 15
Pec Dec Flyes 230 x 8, 230 x 8 drop 170 x 8
Decline Bench 225 x 8, 205 x 10
Cable Crossovers 45 x 8, 45 x 8 drop 35 x 6
Barbell Bench Press - 175 x 15

Calves:

Calf Press - 270 x 15, 290 x 12, 310 x 10 drop 210 x 20
SM Standing Calf Raise - 235 x 4 sets of 12 (30 sec rest)
Seated Calves - 225 x 8 drop 180 x 8 drop 135 x 8

Abs:

Incline Leg Raises - BW x 4 sets of 10 (30 sec rest)
AbBench - 20 x 20
Side Crunches - BW x 15
End of Bench Knee ups - BW x 10

Good workout.

BradyL44 · 10-29-2009, 08:17 PM

A croweded night at the gym

5 min wu on eliptical

Medium Grip Parallel Grip Pulldowns - 200 x 10, 220 x 8, 240 x 6
Parallel grip CG Pullups - BW x 15, BW x 12
Superset:
DB Pullovers 100 x 10
Close Grip Pulldowns - 180 x 8

Chest Supported Machine Rows - 135 x 10, 180 x 6 drop 135 x 6 drop 90 x 6
Super:
Behind the Neck WG Pulldowns - 160 x 10, 160 x 10
Bentover, Bent-arm laterals -60 x 8, 60 x 8

Forearms:
Reverse Grip Cable Curls - 35 x 12, 42.5 x 10, 50 x 8
Super:
DB Reverse wrist curls 20 x 15, 20 x 15
Cable Behind Back Wrist Curls - 87.5 x 15, 87.5 x 12

Rockers - 45 x 15, 35 x 12, 25 x 10

Good workout.

BradyL44 · 10-29-2009, 09:30 PM

Giving a new power/density workout a test drive. Tonight, shouders.

5 min wu on eliptical

Shoulders:

DB Upright Row - 60 x 10, 60 x 8, 50 x 15
Super:
Lateral Raises - 35 x 10, 35 x 10
DB Shoulder Press - 60 x 12, 60 x 10

Super set:
Incline one arm laterals - 30 x 9
Cable one arm laterals - 10 x 15

Forward Lean Laterals - 45 x 12, 45 x 10 drop 30 x 8
Bent over laterals - 45 x 15, 45 x 12

Barbell Shrugs - 225 x 15, 315 x 12
Super:
Close Grip Cable Upright Rows - 80 x 10, 80 x 8 drop 57.5 x 6
Front Raises - 30 x 8, 30 x 8

Good Workout.

BradyL44 · 10-30-2009, 08:34 PM

A good Friday for arms; and a mostly empty gym so we can use just about any piece of equipment we would like.

5 min wu on eliptical

Tri's:
CG SM Bench - 185 x 12, 205 x 10, 225 x 8
Decline Skull Crushers - 105 x 15, 105 x 12
Super set:
Overhead Rope Extensions - 95 x 10, 95 x 8
Bench dips - BW x 10, BW x 10
Super:
DB Kickbacks - 30 x 8, 30 x 8
Flared Elbow Press downs - 80 x 10, 87.5 x 8

Bi's
Cable Preacher Curls - 57.5 x 12, 72.5 x 10, 80 x 6 drop 50 x 6
BB Curls - 80 x 15, 80 x 12
Incline Hammer Curls - 35 x 9 drop 25 x 6
Concentration curls - 35 x 9 drop 25 x 6

Good burn to end upper body for the week.

BradyL44 · 10-31-2009, 03:59 PM

A 2 hour drive and then legs; yeehaw!

7 min wu on recumbent bike

Leg Press - 300 x 8 wu, 480 x 8 wu, 660 x 10, 750 x 8, 840 x 6 drop 660 x 6
Super:
BB Front Squats - 135 x 15
MTS V-Squats - 150 x 8
Super:
Leg Extensions - 230 x 10
Sissy Squats - BW x 10
Super:
Leg Extensions - 230 x 10
Walking Lunges - 60 x 10

Hyperextensions - BW + 25 x 12, BW +35 x 10, BW x 15
Super:
Seated Leg Curls - 150 x 10, 150 x 8
Stiff Legged Deads - 205 x 8, 205 x 8

Noodle legs walking down stairs from gym; must have been a good workout.

BradyL44 · 11-02-2009, 05:47 PM

Another day of power/density for chest.

5 min wu on eliptical

Chest:

Incline DB Press - 95 x 10, 100 x 8, 105 x 6 75 x 12
Pec Dec Flyes 230 x 8, 230 x 8 drop 170 x 8
Decline Bench 245 x 6, 225 x 8
Cable Crossovers 45 x 8, 45 x 8 drop 35 x 6
Barbell Bench Press - 185 x 15

Calves:

Calf Press - 290 x 15, 310 x 12, 330 x 10
SM Standing Calf Raise - 255 x 4 sets of 12 (30 sec rest)
Seated Calves - 225 x 8 drop 180 x 8 drop 135 x 8

Abs:

Incline Leg Raises - BW x 4 sets of 10 (30 sec rest)
Ab Crunch Machine - 130 x 20
Side Crunches - BW x 15
End of Bench Knee ups - BW x 15

BradyL44 · 11-05-2009, 07:51 PM

Finally back at the gym; had to miss a couple of days because I was in the field sampling for my work.

5 min wu on eliptical

Medium Grip Parallel Grip Pulldowns - 200 x 10, 220 x 8, 240 x 6
Parallel grip CG Pullups - BW x 15, BW x 12
Superset:
DB Pullovers 100 x 10
Close Grip Pulldowns - 180 x 8
Superset:
DB Pullovers 100 x 8
Straight Arm Pull Downs - 87.5 x 10

Chest Supported Machine Rows - 135 x 10, 180 x 6 drop 135 x 6 drop 90 x 6
Super:
Behind the Neck WG Pulldowns - 160 x 10, 160 x 10
Bentover, Bent-arm laterals -60 x 8, 60 x 8

Forearms:
Reverse Grip Cable Curls - 42.5 x 10, 50 x 8, 35 x 15
Super:
DB Reverse wrist curls 20 x 15, 20 x 15
Cable Behind Back Wrist Curls - 87.5 x 15, 87.5 x 12

Good workout.

BradyL44 · 11-06-2009, 06:36 PM

Goin' into workout with a headache; lets see how this goes.

5 min wu on eliptical

Shoulders:

DB Upright Row - 35 x 15 wu, 45 x 12, 50 x 10, 55 x 8
Super:
Lateral Raises - 40 x 8, 40 x 8
DB Shoulder Press - 65 x 12, 65 x 10

Super set:
Incline one arm laterals - 30 x 8
Cable one arm laterals - 10 x 15

Forward Lean Laterals - 45 x 12, 45 x 10 drop 30 x 8
Bent over laterals - 45 x 15, 45 x 12
Reverse cable laterals - 12.5 x 10

Decent workout; decided to skip traps.

2nd_chance · 11-06-2009, 07:50 PM

Hey man. Solid work in here.

BradyL44 · 11-09-2009, 05:46 PM

Attempting to hit chest hard today.

5 min wu on eliptical

Chest:

Incline DB Press - 95 x 10, 100 x 8, 105 x 6, 70 x 15
Pec Dec Flyes 230 x 8, 230 x 8 drop 150 x 12
Decline Bench 245 x 6, 225 x 8
Cable Crossovers 47.5 x 8, 47.5 x 8 drop 37.5 x 6
Barbell Bench Press - 185 x 15

Calves:

Calf Press - 290 x 15, 310 x 12, 330 x 10
SM Standing Calf Raise - 255 x 4 sets of 12 (30 sec rest)
Seated Calves - 225 x 8 drop 180 x 8 drop 135 x 8

Abs:

Incline Leg Raises - BW x 4 sets of 10 (30 sec rest)
AbBench - 30 x 20
Side Crunches - BW x 15
End of Bench Knee ups - BW x 15

Feeling weak today, but pushed through.

BradyL44 · 11-11-2009, 07:55 PM

Crowded night at the gym, must be getting cold out and everybody is coming into the gym.

5 min wu on eliptical

Wide Grip Parallel Grip Pulldowns - 200 x 10, 220 x 8, 240 x 6
Parallel grip CG Pulldowns - 200 x 15, 200 x 12
Superset:
DB Pullovers 100 x 12
Close Grip Pulldowns - 180 x 8
Superset:
DB Pullovers 100 x 9
Straight Arm Pull Downs - 87.5 x 10

Chest Supported Machine Rows - 160 x 10, 205 x 4 drop 135 x 6
Super:
Behind the Neck WG Pulldowns - 160 x 10, 160 x 10
Bentover, Bent-arm laterals -65 x 8, 65 x 8

Wide Grip Cable Rows - 140 x 12

Forearms:
Reverse Grip Cable Curls - 42.5 x 12, 50 x 10, 57.5 x 8
Cable Behind Back Wrist Curls - 87.5 x 15, 87.5 x 12, 87.5 x 10

Rockers - 45 x 15 drop 35 x 12 drop 25 x 10

Forearms on fire at end of workout and increased weight on a number of lifts, so overall a good workout.

BradyL44 · 11-13-2009, 06:30 AM

Left shoulder is hurting a bit, but we will move forward on this.

5 min wu on eliptical

Shoulders:

DB Upright Row - 50 x 10, 55 x 8, 60 x 6
Super:
Lateral Raises - 40 x 10, 40 x 10
DB Shoulder Press - 70 x 2, 45 x 15

Super set:
Incline one arm laterals - 30 x 9
Cable one arm laterals - 10 x 15

Forward Lean Laterals - 45 x 12 drop 30 x 10, 45 x 8 drop 30 x 6
Bent over laterals - 45 x 15, 45 x 12
Double handle cable row laterals - 12.5 x 15

Super:
Close Grip Cable Upright Rows - 80 x 10, 80 x 8
Front Raises - 30 x 8, 30 x 8

DB Shrugs - 105 x 15

Good Workout.

BradyL44 · 11-13-2009, 08:36 PM

A lucky Friday the 13th for doing arms.

5 min wu on eliptical

Tri's:
CG SM Bench - 205 x 10, 225 x 8, 245 x 6
Decline Skull Crushers - 115 x 12, 115 x 10
Super set:
Overhead Rope Extensions - 95 x 10, 95 x 8
Dips Machine - 170 x 15, 210 x 10
Super:
DB Kickbacks - 30 x 8, 30 x 8
Press downs - 80 x 10, 80 x 8

Bi's
Cable Preacher Curls - 65 x 10, 72.5 x 8, 80 x 6 drop 50 x 6
BB Curls - 80 x 15, 80 x 12
Incline Hammer Curls - 40 x 8 drop 30 x 6
Concentration curls - 35 x 8 drop 25 x 6

Biceps burning nicely at end of workout.

BradyL44 · 11-14-2009, 04:06 PM

Good snowy day outside to be inside doing a leg workout.

7 min wu on recumbent bike

Leg Press - 300 x 8 wu, 480 x 8 wu, 660 x 10, 750 x 8, 840 x 6 drop 660 x 6
Super:
BB Front Squats - 135 x 12, 135 x 10
MTS V-Squats - 170 x 8, 130 x 10
Super:
Leg Extensions - 210 x 10, 210 x 10
Sissy Squats - BW x 10, BW x 10

Walking Lunges - 60 x 10

Hyperextensions - BW x 15, BW +25 x 12, BW + 35 x 10
Super:
Stiff Legged Deads - 225 x 8, 225 x 8
Seated Leg Curls - 170 x 8, 150 x 8

Legs trashed = good workout.

2nd_chance · 11-14-2009, 07:07 PM

Good leg work. How long have you been doing front squats. I been wanting to start them but they're very awkward.

BradyL44 · 11-16-2009, 07:09 PM

A shortened workout due to lots of life happening this week!

5 min wu on eliptical

Chest:

Incline DB Press - 95 x 10, 100 x 8, 105 x 7, 70 x 15
Pec Dec Flyes 240 x 8, 230 x 8 drop 160 x 12
Decline Bench 255 x 5, 235 x 6 drop 185 x 7
Cable Crossovers 47.5 x 8, 47.5 x 8 drop 35 x 6
Barbell Bench Press - 185 x 15

Had to skip calves and abs, probably insert them into the workouts during the next few days.

BradyL44 · 11-17-2009, 07:08 PM

Having to make up for some of the exercises we missed yesterday.

5 min wu on eliptical

Wide Grip Parallel Grip Pulldowns - 160 x 12 wu, 200 x 10, 220 x 8, 240 x 6
Parallel grip CG Pullups - BW x 15, BW x 12
Superset:
DB Pullovers 100 x 12
Close Grip Pulldowns - 180 x 8
Superset:
DB Pullovers 100 x 10
Straight Arm Pull Downs - 80 x 10

Chest Supported Machine Rows - 160 x 10, 205 x 4 drop 135 x 6
Bentover, Bent-arm laterals -70 x 10
Wide Grip Cable Rows - 160 x 8 drop 120 x 8

Forearms:
Reverse Grip Cable Curls - 42.5 x 12, 50 x 10, 57.5 x 10
Cable Behind Back Wrist Curls - 95 x 15, 95 x 12
Reverse barbell wrist curls - 30 x 15, 40 x 10
Rockers - 45 x 15 drop 35 x 12 drop 25 x 10

Calves:

Calf Press - 290 x 15, 310 x 12, 330 x 10 drop 290 x 12
SM Standing Calf Raise - 255 x 12, 255 x 12, 255 x 12
Seated Calves - 225 x 8 drop 180 x 8 drop 135 x 8

Calves burning nicely at the end of the workout.

BradyL44 · 11-19-2009, 09:35 PM

Time to hit shoulders before going to daughters play.

5 min wu on eliptical

Shoulders:

Upright Row - 80 x 15wu, 100 x 10, 110 x 8, 115 x 6
Super:
Lateral Raises - 45 x 10, 45 x 8
DB Shoulder Press - 60 x 12, 60 x 12

Super set:
Incline one arm laterals - 30 x 9
Cable one arm laterals - 10 x 15

Forward Lean Laterals - 50 x 10 drop 35 x 8, 50 x 8 drop 35 x 6
Bent over laterals - 50 x 12, 50 x 10 drop 35 x 6
Double handle cable row laterals - 12.5 x 15, 12.5 x 15

Shrugs - 225 x 15, 315 x 12, 385 x 10

Super:
Behind the Back Shrugs - 225 x 12, 225 x 12
CG Upright Rows - 80 x 12, 80 x 12

Abs:
Incline Leg Raises - BW x 10
AbBench - 30 x 30
Wood Choppers - 35 x 15
End of Bench Knee ups - BW x 20

Good workout; felt spent at end and shoulders hurt a bit but all in all, good.

BradyL44 · 11-20-2009, 06:26 PM

Friday's are always good at the gym because there are so few people.

5 min wu on eliptical

Tri's:
CG SM Bench - 205 x 10, 225 x 8, 245 x 6
Decline Skull Crushers - 115 x 14, 115 x 10
Super set:
Overhead Rope Extensions - 95 x 10, 95 x 8
Bench Dips - BW + 75 x 12
Dips Machine - 210 x 10
Super:
DB Kickbacks - 30 x 8, 30 x 8
Elbow Flared Press downs - 87.5 x 12, 87.5 x 10

Bi's
Cable Preacher Curls - 65 x 10, 72.5 x 8, 80 x 6 drop 57.5 x 6
BB Curls - 80 x 15, 80 x 12
Incline Hammer Curls - 45 x 7, 45 x 7 drop 30 x 6
Concentration curls - 35 x 8 drop 20 x 6
Hammer MTS Biceps Curl - 40 x 15

Good arm workout, felt the burn throughout.

BradyL44 · 11-22-2009, 03:27 PM

Good snowy day outside to be inside doing a leg workout. Beginning to equate snow with leg day.

8 min wu on recumbent bike

Leg Press - 300 x 8 wu, 480 x 8 wu, 620 x 8 wu, 710 x 10, 800 x 8, 890 x 4
Super:
BB Front Squats - 135 x 12, 135 x 10
MTS V-Squats - 150 x 8
Super:
Leg Extensions - 230 x 8
Sissy Squats - BW x 10
Super:
Leg Extensions - 230 x 7
Walking Lunges - 60 x 10

Hyperextensions - BW x 15, BW +25 x 12, BW + 35 x 10
Super:
Seated Leg Curls - 150 x 10, 150 x 8
Stiff Legged Deads - 225 x 8, 225 x 8

Legs are definitely spent; even a few hours after workout.

BradyL44 · 11-23-2009, 06:00 PM

A fine Monday for hitting chest

5 min wu on eliptical

Chest:

Incline DB Press - 95 x 10, 100 x 8, 105 x 7, 75 x 13
Pec Dec Flyes 250 x 8, 250 x 8 drop 170 x 8
Decline Bench 245 x 7, 235 x 8 drop 185 x 7
Cable Crossovers 50 x 8, 50 x 8 drop 32.5 x 6
Barbell Bench Press - 185 x 12

Calves:

Calf Press - 295 x 15, 315 x 12, 335 x 12 drop 290 x 12
Seated Calves - 250 x 12 drop 205 x 12 drop 160 x 12
SM Standing Calf Raise - 255 x 12, 255 x 12, 255 x 12

Felt somewhat drained today but manage to push through and even increase on some lifts.

BradyL44 · 11-24-2009, 04:30 PM

Another early day at the gym.

5 min wu on eliptical

Wide Grip Parallel Grip Pulldowns - 160 x 12 wu, 200 x 10, 220 x 8, 240 x 7
Parallel grip CG Pullups - BW x 15, BW x 12
Superset:
DB Pullovers 100 x 12
Close Grip Pulldowns - 200 x 8
Superset:
DB Pullovers 100 x 10
Straight Arm Pull Downs - 80 x 10

Chest Supported Machine Rows - 180 x 8, 205 x 5 drop 135 x 6
Super:
Bentover, Bent-arm laterals -70 x 8, 70 x 8
Wide Grip Cable Rows - 140 x 10, 140 x 10

Forearms:
Reverse Grip Cable Curls - 50 x 12, 57.5 x 10
Cable Behind Back Wrist Curls - 95 x 15, 95 x 12
Reverse barbell wrist curls - 45 x 8, 45 x 8
Rockers - 50 x 15 drop 40 x 12 drop 30 x 10

Reverse curls and reverse wrist curls were weak today, but in general a good workout.

BradyL44 · 11-25-2009, 04:23 PM

Pre-Thanksgiving workout day.

5 min wu on eliptical

Shoulders:

Upright Row - 45 x 15wu, 95 x 10, 115 x 8, 135 x 6
Lateral Raises - 45 x 10 drop 30 x 8, 45 x 8 drop 30 x 6
Cable one arm laterals - 15 x 15
Forward Lean Laterals - 50 x 10 drop 35 x 8, 50 x 8 drop 35 x 6
Bent over laterals - 50 x 10 drop 35 x 8, 50 x 10 drop 35 x 6
Double handle cable row laterals - 20 x 10

Shrugs - 275 x 15, 365 x 12, 405 x 10
Super:
Behind the Back Shrugs - 275 x 12, 275 x 12
CG Upright Rows - 90 x 10, 90 x 10

Good workout even though I stayed away from the shoulder presses.

2nd_chance · 11-25-2009, 04:37 PM

Good workout Brady. You ever do overhead bb shrugs? I started doing them due to an ailing bicep tendon and ended up loving them. I usually do them on a smith.

Happy Thanksgiving!

BradyL44 · 11-27-2009, 05:33 PM

Friday after Thanksgiving, time to burn off some of the carbs I loaded yesterday.

5 min wu on eliptical

Tri's:
CG SM Bench - 205 x 10, 225 x 8, 245 x 6
Decline Skull Crushers - 125 x 12, 125 x 8 drop 75 x 12
Super set:
Overhead Rope Extensions - 100 x 12, 100 x 10
Bench Dips - BW + 75 x 12, BW + 75 x 12
Super:
DB Kickbacks - 30 x 8, 30 x 8
Elbow Flared Press downs - 100 x 12, 100 x 12

Bi's
Cable Preacher Curls - 72.5 x 10, 80 x 8, 87.5 x 6
BB Curls - 80 x 15, 80 x 12
Incline Hammer Curls - 40 x 12, 40 x 9 drop 25 x 6
Concentration curls - 30 x 8 drop 20 x 6

Carbio:
HIIT - 6 x 30 sec HI/90 sec LI

Good workout, finally getting in some cardio, lets see if we can keep this up.

2nd_chance · 11-28-2009, 11:06 AM

Overhead shrugs on a smith

BradyL44 · 11-28-2009, 02:59 PM

I nice quiet Saturday at the gym to hit legs.

8 min wu on recumbent bike

Leg Press - 300 x 8 wu, 480 x 8 wu, 620 x 8 wu, 710 x 10, 800 x 8, 890 x 5
Super:
BB Front Squats - 155 x 12, 155 x 10
MTS V-Squats - 150 x 8
Super:
Leg Extensions - 250 x 8
Sissy Squats - BW x 10
Super:
Leg Extensions - 250 x 7
Walking Lunges - 60 x 9

Hyperextensions - BW x 15, BW +25 x 12, BW + 35 x 10
Super:
Seated Leg Curls - 170 x 10, 170 x 8
Stiff Legged Deads - 225 x 8, 225 x 8

Hammer Iso Kneeling Leg Curls - 60 x 13

Once again legs trashed.