Brady's 2009 Journey

[BradyL44]

New Year's day, another year to see how I can improve this my body and try to remain injury free. I will take a 2-3 week high intensity approach followed by a week of moderate intensity to let my body recover. My goal for this year will be to gain from ~220 lbs to between 230 and 240 while remaining somewhat lean and then cut up as summer approaches.

Tomorrow will be my first workout of the this new year; legs, see you then.

[BradyL44]

Excited to hit the gym today and get that first wo of the new year!

WU - 5 min on bike
Leg Press - 325 x 15, 505 x 15, 685 x 15, 685/505 x 12/8
SM Squats - 135 x 15, 225 x 12, 275 x 8
Superset:
Sissy Squats - BW x 12, BW x 12
Leg Extensions - 190 x 10, 190/165 x 8/6

Lunges (Back leg supported on bench) - 55 x 10, 55 x 10
Superset:
Stiff Leg Deadlift - 205 x 12, 205 x 10
Seated Hamstring Curls - 180 x 12, 180 x 12

Lying Hamstring Curls - 140 x 7, 120/90 x 8/6

This workout somewhat kicked my butt; the sign of a good leg workout, almost having to take the elevator at the gym rather than the stairs.

[The_Warhammer]

Those are some impressive numbers on the leg press. Good luck on your goals! I'm sure you will achieve them. I'll be keeping an eye on your journal.

[BradyL44]

Missed yesterday because I spent the whole day renovating a house we are trying to get on the market; I know an excuse but we are back today with a passion.

WU - 5 min eliptical

Superset:
Barbell Bench (Flat) - 245 x 10, 235/185 x 6/6
Dumbbell Flyes - 75 x 10, 75 x 6

Pec Deck Flyes - 195/150 x 10/6

Superset:
Incline Dumbbell Press - 85 x 10, 85 x 6
Incline Dumbbell Flyes - 65 x 10, 65 x 6

Decline Bench Press - 185 x 12, 185/135 x 10/6
Cable Crossovers - 37.5 x 12, 37.5/30 x 10/6
Standing Calf Raises (Machine) - 235 x 15, 335 x 15, 335/235 x 12/8
Leg Press Calf Press - 395/295 x 12/8, 395/295 x 12/8
Seated Calf Raises - 135 x 12, 135/90 x 12/12
Decline Reverse Crunches - BW x 15
ABench Crunches - BW+25 x 15
Dumbbell Side Bends - 75 x 15
Cross-body Crunches - BW x 30
Hyperextensions - BW x 15

[BradyL44]

WU ? 5 min elliptical
Wide-Grip Pull Downs to Front - 165 x 15, 255 x 8, 240/180 x 8/6

Superset:
V-Grip Pull Downs - 240 x 8, 225/165 x 8/6
Straight Arm Pull Downs - 150 x 12, 150 x 10

Deadlift (Trap Bar) - 140 x 15, 230 x 15, 320 x 8
Iso-Hammer Wide Grip Rows (per side) - 160 x 12, 160/115 x 8/6
One-Arm DB Rows - 100 x 8

Another good workout. Good burn in the pull downs and the deadlift kicked my butt.

[BradyL44]

WU ? 5 min elliptical
Barbell Upright Rows - 80 x 15, 125 x 10, 125/90 x 8/6

Giant Set:
DB Front Raise - 35 x 10, 35 x 9
DB Lateral Raise - 35 x 10, 35 x 8
DB Reverse Flyes - 55 x 10, 55/35 x 8/6

Pec Deck Reverse Flyes - 190 x 8
Supermans (Cable) - 50 x 10

Super Set:
Forward Lean Laterals - 45 x 12, 45x 8
Dumbbell Shrugs Incline - 95 x 12, 95 x 12
Barbell Shrugs - 225 x 20, 305 x 15

Abs:
Decline Reverse Crunches ? BW x 15
Ab Machine Crunches ? 140 x 15
Dumbbell Side Bends ? 75 x 15
Hyperextensions ? BW x 15

[BradyL44]

WU - 5 min on eliptical

Superset:
Barbell Curls - 80 x 15, 125 x 7, 125 x 7
Close Grip Bench - 135 x 20, 235 x 10, 235/195 x 8/6
Superset:
Hammer DB Curls - 50 x 8, 50 x 8
HammerStrength Seated Dip - 180 x 20, 270 x 15, 270/180 x 15/10
Superset:
Incline Curls - 45 x 12, 45/20 x 10/15
Cable Overhead Extenstion - 120 x 15, 190 x 12, 190/150 x 12/8
Superset:
Machine Preacher Curls - 70 x 12, 70 x 12
V-Bar Press Downs - 110 x 8, 100/70 x 8/6
Concentration Curls - 35 x 8 drop 20 x 10
Cable Kick backs - 50 x 10

Anybody else have any issues with pain in the elbows during triceps exercises? This is one of my nagging injuries that I can keep in check but there always seems to be some pain.

[BradyL44]

Have missed the past few days because our gym is being equipped with new machines, etc. On a positive note this should be a good way to shake up the workout. My wife and I will go in today to see what they have in place and if they have enough to move forward.

Stay tuned...

[BradyL44]

WU - 5 min eliptical

Even though the gym is a vast waste land right now, most of the free weights and dumbbells are available so I was able to do chest. I am shooting for active rest between intense cycles, so I will only do straight sets today (i.e., no supersets or dropsets).

Barbell Bench (Flat) - 135 x 20, 205 x 14, 205 x 8
Dumbbell Flyes - 60 x 15, 60 x 12

Incline Dumbbell Press - 65 x 12, 65 x 12
Incline Dumbbell Flyes - 50 x 13, 50 x 13
I changed the angle on the bench between each set to hit different areas of my upper chest.

Decline Bench Press - 155 x 15, 155 x 12
Cable Crossovers - 30 x 15, 30 x 15

Standing Calf Raises (Machine) - 235 x 15, 335 x 15, 335/235 x 12/8
Seated Calf Raises - 145 x 12, 120 x 10
Okay, I fibbed a little and did drops on calves.

Overall a decent workout, got a good burn with the high reps, even though I felt like I crapped out on a couple of the exercises.

They were in working hard to get new equipment set up, we will see if they meet the gym owner's deadline of tomorrow afternoon. My lat workout will be interesting without some pull down machines, there aren't a lot of choices for doing pull-ups either.

See you tomorrow.

[The_Warhammer]

Nice workout especially with the distraction of the work in the gym. Keep up the good work!

[BradyL44]

WU - 5 min elliptical

Lots of new machines out on the floor; we will have to do a lot of testing to see where to set the pins.

Wide-Grip Pull Downs to Front - 160 x 15, 240 x 8, 220/180 x 8/6

Superset:
Dual Pulley Pull Downs - 100 x 8, 100/160 x 8/6
Straight Arm Pull Downs - 90 x 12, 90 x 10
I think that the dual pulley actually gives you the set weight per handle.

Deadlift (Trap Bar) - 140 x 15, 230 x 12, 320 x 9
Bent Over Wide Grip Barbbell Rows - 135 x 12, 135 x 12
One-Arm DB Rows - 100 x 8

Abs:
Decline Reverse Crunch - BW x 15
Side Bend w/ Dumbbell - 75 x 15
Decline Crunches - 15
Back Hyperextensions - BW x 15

Overall not so bad. I need to find something comparable to Bent Over Rows where I can load some weight on. Due to some lower back issues I can't go very heavy without my upper body supported. My wife said she thought she spotted a machine in an area that was still closed off.

[BradyL44]

WU - 5 min elliptical
Barbell Upright Rows - 80 x 15, 125 x 8, 125/80 x 8/6

Giant Set:
DB Front Raise - 40 x 10, 40 x 8
DB Lateral Raise - 40 x 8, 40/25 x 6/6
DB Reverse Flyes - 50 x 10, 50 x 10

Cable Reverse Flyes - 20 x 10
Supermans (Cable) - 20 x 12
Forward Lean Laterals - 40 x 12, 40x 10
Barbell Shrugs - 225 x 25, 305 x 20

[BradyL44]

WU - 5 min on eliptical

Superset:
Barbell Curls - 80 x 15, 125 x 8, 125/80 x 7/6
Close Grip Bench - 135 x 20, 235 x 10, 235/195 x 8/6
Superset:
Hammer DB Curls - 50 x 8, 50 x 7
Weighted Bench Dip - BW x 20, 110 x 15, 110 x 15
Superset:
Incline Curls - 45 x 10, 45/30 x 8/6
Cable Overhead Extenstion - 50 x 15, 95 x 15, 105x 12
Superset:
Machine Preacher Curls - 70 x 12, 70 x 12
V-Bar Press Downs - 100 x 8, 85 x 10

Abs:
Decline Reverse Crunch - BW x 15
DB Side Bends - 75 x 15
Ab Crunch Bench - 20 x 25
Back Hyperextensions - 25 x 15
Cross-Body Crunches - 40

Tonight's arm workout was somewhat frustrating because of some of the new equipment. The weight stack for cable overhead extensions just doesn't have enough weight even with additional plates on top so next time I will need to go to another stretch position exercise for my tri's.

[vindex1963]

Wow impressive workouts. I would like to see your diet to fuel
that kind of lifting.

[BradyL44]

WU - 5 min on bike
Leg Press - 300 x 20, 480 x 15, 660 x 15, 750 x 10
SM Squats - 135 x 15, 225 x 12, 225 x 12
Leg Extensions - 190 x 12, 190/150 x 8/6
SM Lunges (Back leg supported on box) - 90 x 10, 90 x 10
Hammer Strength V-Squat (Feet forward) - 50 x 15, 90 x 12
Romanian Deadlift - 205 x 12, 205 x 11
Seated Hamstring Curls - 180 x 12, 180/150 x 8/6
Standing Calf Raises - 235 x 20, 335 x 12, 335/235 x 8/6
Leg Press Calf Press - 270 x 12, 270 x 12

Even though I was still stumbling through the gym to find the right equipment, this workout kicked my butt. My measure is the difficulty I have going down the stairs to the lobby of the gym.

[BradyL44]

WU - 5 min eliptical

Barbell Bench (Flat) - 135 x 20 wu, 225 x 12, 225 x 8
Dumbbell Flyes - 75 x 10, 75 x 8, 50 x 22
Incline Dumbbell Press - 90 x 6, 90 x 6
Incline Dumbbell Flyes - 65 x 12, 65 x 10, 45 x 20
Dips - BW x 12
Decided to forego decline bench because I think it is hurting my left shoulder.

Cable Crossovers - 35 x 12, 35 x 10, 22.5 x 25
Standing Calf Raises (Machine) - 235 x 15, 335 x 15, 335/235 x 12/8
Leg Press Calf Press - 395/295 x 12/8, 395/295 x 12/8
Seated Calf Raises w/ Dumbells - 50 x 20
Hanging Leg Raises - BW x 15
Machine Crunches - 130 x 15
Dumbbell Side Bends - 75 x 15
Cross-body Crunches - BW x 40
Hyperextensions - BW + 25 x 15

Need to find a decent replacement for seated calf raises.

[The_Warhammer]

Dang man! That's a helluva session!!! Grats on getting all that done! Keep it up man!

[BradyL44]

WU - 5 min elliptical
Wide-Grip Pull Downs to Front - 140 x 15, 240 x 10, 240/180 x 8/6

Superset:
V-Grip Pull Downs - 240 x 8, 220/160 x 8/6
Straight Arm Pull Downs - 87.5 x 12, 87.5 x 10

Deadlift (Trap Bar) - 140 x 15, 230 x 15, 340 x 9
Machine Rows (per side) - 150 x 15, 190 x 10, 190/150 x 8/6
One-Arm DB Rows - 100 x 8

Seems like somewhat of a let down after all the sets I did yesterday; although as usual deadlifts kicked my butt. Maybe I should make sure I split up abs and calves.

[BradyL44]

WU - None, not a free machine to be found did light upright row, lateral raises, and machine shoulder press.
Barbell Upright Rows - 80 x 15, 125 x 10, 125/80 x 8/6

Giant Set:
DB Front Raise - 40 x 10, 40 x 8
DB Lateral Raise - 35 x 8, 35 x 8
DB Reverse Flyes - 55 x 10, 55/40 x 8/6

Cable Reverse Flyes - 15 x 8
Supermans (Cable) - 15 x 15
Forward Lean Laterals - 45 x 12, 45 x 10
Barbell Shrugs - 225 x 25, 305 x 20

Abs:
Decline Reverse Crunches: BW x 18
DB Side Bends - 75 x 15
Ab Bench Crunches - 30 x 25
Back Hyperextensions - 25 x 15
Cross Body Crunches - 50

[BradyL44]

Superset:
Barbell Curls - 80 x 15, 125 x 7, 125 x 7, 70 x 20
Close Grip Bench - 135 x 20, 255 x 7, 255 x 7, 135 x 20
Need to increase amount for pump set at end of close grip bench.

Superset:
Incline Curls - 45 x 12, 45 x 10, 25 x 20
Cable Overhead Extenstion - 50 x 15, 115 x 12, 115 x 12, 85 x 20

Superset:
One-Arm DB Preacher Curls - 40 x 8, 40 x 8, 20 x 20
V-Bar Press Downs - 100 x 12, 100 x 12, 60 x 23
Concentration Curls - 35 x 8, 20 x 20
Cable Kick backs - 30 x 8, 15 x 20

[The_Warhammer]

Good looking w/o's man! Keep up the great work!

[BradyL44]

WU - 5 min on bike
Leg Press - 300 x 20, 480 x 15, 660 x 15, 750 x 13
SM Squats - 135 x 15, 225 x 12, 275 x 10
Leg Extensions - 190 x 12, 190 x 10, 150 x 20
DB Lunges (Back leg supported on bench) - BW x 20
Romanian Deadlift - 205 x 12
Seated Hamstring Curls - 190 x 12, 190 x 10, 130 x 23
Standing Calf Raises - 235 x 20, 335 x 12, 335 x 12, 235 x 20
Leg Press Calf Press - 245 x 15, 245 x 15, 175 x 25
Seated Calf Raises - 90 x 15

Decided to only do one set on DB lunges because I was getting twinges in my left groin; and gave my back a break in the deadlift.

Overall it was a good workout; kicked my butt but I was too focused on little aches and pains, but at least I pushed throuhg.

[BradyL44]

WU - None, no machines.

Barbell Bench (Flat) - 135 x 20 wu, 235 x 12, 235/185 x 8/6
Dumbbell Flyes - 80 x 10, 80 x 10, 60 x 15
SM Incline Press - 225 x 4, 195 x 6
Incline Dumbbell Flyes - 70 x 10, 70 x 10, 50 x 17
WG Dips - BW x 12
Cable Crossovers - 40 x 10, 40 x 10, 30 x 18
Hanging Leg Raises - BW x 15
Ab Bench Crunches - 30 x 20
Cable Side Bends - 50 x 20
Cross-body Crunches - BW x 50
Hyperextensions - BW + 35 x 15

While I didn't feel all that great going into this workout, I actually felt pretty strong and didn't feel like I had no endurance during my second set of exercises. Not sure what happened with the SM inclines though, may have been too high on chest. Also I haven't done them for a while so I may just be in that getting body used to it phase.

See ya tomorrow.

[BradyL44]

WU - 5 min elliptical
Wide-Grip Pull Downs to Front - 140 x 15, 240 x 10, 240/180 x 8/6

Superset:
V-Grip Pull Downs - 240 x 8, 220/160 x 8/6
Straight Arm Pull Downs - 87.5 x 12, 87.5 x 10, 65 x 20

Deadlift (Trap Bar) - 140 x 15, 230 x 15, 340 x 9
Machine Rows (per side) - 190 x 15, 190/150 x 8/6
Supported T-Bar Rows - 60 x 25
One-Arm DB Rows - 110 x 6

Calves:
Standing Calf Raises: 255 x 15, 355 x 15, 355/255 x 12/8
Seated Calf Extensions: 210 x 20, 230/170 x 15/12
Seated Calf Raises: 180 x 15

During drop sets I did 3 second negatives on the drop.

[BradyL44]

WU - 5 minute eliptical
Barbell Upright Rows - 80 x 15, 125 x 10, 125/80 x 8/6
Military Press - 135 x 12, 135 x 10

Giant Set:
DB Lateral Raise - 40 x 10, 40 x 8
DB Front Raise - 40 x 8, 40 x 8
DB Reverse Flyes - 55 x 12, 55/40 x 8/6

1-arm laterals on incline bench: 17.5 x 20
Forward Lean Laterals - 45 x 12, 45/25 x 8/6
Supermans (Cable) - 20 x 15
Barbell Shrugs - 225 x 20, 305 x 15

Abs:
Hanging Leg Lift: BW x 15
Ab Bench Crunches - 30 x 25
Cable Side Bends - 55 x 20
Back Hyperextensions - 25 x 20
Cross Body Crunches - 50

My left shoulder hurt when it was rotated up to do military press, but surprisingly it did not hurt in the other positions. I will have to tend to this to make sure it doesn't become an issue.

[BradyL44]

Superset:
Barbell Curls - 80 x 15, 125 x 8, 125 x 7, 80 x 15
Close Grip Bench - 135 x 20, 225 x 12, 225/185 x 8/6, 155 x 20

Superset:
Incline Curls - 45 x 12, 45 x 10, 25 x 20
Cable Overhead Extenstion - 50 x 15, 87.5 x 15, 87.5/65 x 12/8, 65 x 20
Did extensions standing pressing up rather than bent over pressing out.

Superset:
EZ Bar Preacher Curls - 70 x 10, 70 x 10
V-Bar Press Downs - 100 x 12, 100 x 12
Concentration Curls - 35 x 10
Cable Kick backs - 30 x 8

[BradyL44]

WU - 5 min on bike

Leg Press - 390 x 20, 570 x 15, 750 x 15, 800 x 10
SM Squats - 225 x 15, 305 x 8
Leg Extensions - 210 x 12, 210/170 x 8/6
DB Lunges (Back leg supported bench) - 55 x 10, 55 x 10

Super set:
Romanian Deadlift - 225 x 10, 225 x 10
Hammer Strength V-Squat (Feet forward) - 110 x 15, 100 x 15

Seated Hamstring Curls - 190 x 12, 190/150 x 8/6
Standing Calf Raises - 255 x 20, 355 x 15, 355/255 x 12/10
Seated Calf Extensions - 270 x 15, 270/230 12/10
Seated Calf Raise - 90 x 30

[BradyL44]

WU - 5 min. eliptical

Chest:
Barbell Bench (Flat) - 135 x 15 wu, 255 x 9, 255/205 x 7/6
Dumbbell Flyes - 80 x 10, 80 x 10, 60 x 16
Incline DB Press - 95 x 6, 95 x 6
Incline Dumbbell Flyes - 70 x 10, 70 x 8, 50 x 17
WG Dips - BW x 12, BW x 10
Cable Crossovers - 50 x 5, 40 x 12, 27.5 x 20

Core:
Hanging Leg Raises - BW x 15
Ab Bench Crunches - 30 x 20
Cable Side Bends - 60 x 15
Cross-body Crunches - BW x 50
Hyperextensions - BW + 25 x 15

[BradyL44]

WU - 5 min elliptical
Wide-Grip Pull Downs to Front - 140 x 15, 260 x 6, 240/180 x 8/6

Superset:
V-Grip Pull Downs - 240 x 10, 240/160 x 8/6
Straight Arm Pull Downs - 87.5 x 12, 87.5 x 10, 57.5 x 22

Deadlift (Trap Bar) - 140 x 15, 250 x 15, 340 x 10
Machine Rows (per side) - 190 x 12, 190/150 x 8/6, 150 x 15
One-Arm DB Rows - 110 x 6

Calves:
Standing Calf Raises: 355 x 15, 355/255 x 15/10
Seated Calf Extensions: 270 x 15, 270/170 x 15/12
Seated Calf Raises: 180 x 15

Once again during first two back exercises, the drop was done using 3 second negatives. As usual, deadlift kicked my butt; talk about a full body workout!!! My goal for deadlift is to continue adding 20 lbs, once I reach 3 plates and a 25 I will go up in plate increments to 35 then 45s.

[BradyL44]

WU - 5 minute eliptical
Barbell Upright Rows - 90 x 15, 135 x 7, 135 x 7
Arnold Press - 45 x 12, 60 x 12, 60 x 10

Giant Set:
DB Lateral Raise - 40 x 12, 40 x 9
DB Front Raise - 40 x 8, 40/25 x 6/5
DB Reverse Flyes - 60 x 10, 60/40 x 8/6

1-arm laterals on incline bench: 17.5 x 18
Cable One-Arm Bent Over Laterals: 15 x 12
Supermans (Cable) - 20 x 15
Forward Lean Laterals - 50 x 10, 50 x 8, 30 x 20
Barbell Shrugs - 275 x 20, 355 x 15

Abs:
Ab Bench Crunches - 30 x 25
Hanging Leg Lift: BW x 15
Cable Side Bends - 60 x 20
Back Hyperextensions - 35 x 15
Cross Body Crunches - 50

My left shoulder still hurts when I do overhead presses of any type, so I stayed light on the Arnold presses for the day.