Ajaxxin's Workout Log.

[Ajaxxin]

First Entry Here... For the past year my gym routine has been relatively light. Been training for a few weeks, need to start my log.


2/27/2012 - 6:10AM - 7:20AM


2 Hand Press - 3x5x115

Incline Bench - 3x10x135 (last set only did 9 then on 10th set failed and dropped bar on floor)

(ss1) Shrugs - 3x10x85's
(ss1) Fly machine - 1x10x115 + 2x10x100

(ss2) Seated Calf Plate loader 2x10x230 +1x10x250
(ss2) oblique lean over - 1x10x60 + 1x10x70 + 1x10x75

[Ajaxxin]

2/28/2012 - ~7:30 PM


ATG Squat - 3x5x195

(ss1) Rev. Grip bent bar curls - 2x10x50 + (1x6x60 + 1x5x50) failure on last set/drop set
(ss1) Dumb bell hammer curls - 3x10x25's (weak form on second half of last set)
(ss1) Preacher Curl w/ Ez-Bar - 2x10x50 + (1x6x50 - stand up normal curl + 1x5x50)

(ss2) Rev. Grip Straight Bar Tri-Pull - 2x10x60 +1x9x50
(ss2) Rope Tri-Pull - 2x10x60 +1x10x50
(ss2) Norm. Grip Straight Bar Tri-Pull - 2x10x60 +1x9x50

(ss3) Calf plate Loader - 3x10x250
(ss3) Shrugs 3x10x85's

[Ajaxxin]

2/29/2012

Played Paintball tonight...

[redfield11]

I agree with gunepfasvil entirely, he makes a good point

[Ajaxxin]

3/1/2012 - 7:00PM - 8:20PM

2 Hand Press - 3x5x120

Flat Bench - 1x10x155 + 1x8x165 (failure on 9th rep) + 1x10x155

(ss1) Shrugs - 3x10x90's
(ss1) Fly machine - 3x10x115

(ss2) Seated Calf Plate loader 3x10x270
(ss2) oblique lean over - 3x10x70 (thought I capped at 70 last time... oh well)

I agree with gunepfasvil entirely, he makes a good point

Haha thanks for stopping by man, I reported that jerk to the mods hopefully they delete those posts and ban him. I am new to this forum but that is just stupid.

[Ajaxxin]

3/3/2012 -5:00-6:00PM

* Feeling kind of off, as if I could be getting sick... still want to maintain momentum.

ATG Squat - 3x5x205

(ss1) Rev. EZ-Barbell Curl - 2x10x60 + 1x6x60
(ss1) DB Hammer Curl - 3x10x25 (weaker form on last set)
(ss1) EZ-BB Curl - 3x10x60

(ss2) Rev Grip Str8 bar cable pull - 2x10x57.5 + 1x6x57.5
(ss2) Rope Cable Pull - 2x10x57.5 + 1x6x57.5
(ss2) Reg. Grip str8 bar cable pull - 2x10x57.5 + 1x6x57.5

[Ajaxxin]

3/4/2012

*I am fighting off a chest cold at this point.

- Went Skiing 11:00 - 4:00 PM . Legs were on fire and I hobbled off the slopes. Was a great time though that is for sure

[Ajaxxin]

3/10/2012 - 6:15PM - 7:00PM

*Took 5 days completely off due to this chest cold, still have the cough but felt good enough to return. Was able to maintain the same weights as last time for the most part... And increased intensity of a 45 min workout... overall i am happy for the results under the circumstances.

2 Hand Press - 3x5x120

Flat Bench - 1x10x155 + 1x9x155 + 1x6x155

(ss1) Shrugs - 3x10x90's
(ss1) Fly machine - 3x10x115

(ss2) Seated Calf Plate loader 3x10x270
(ss2) oblique lean over - 3x10x70

[Ajaxxin]

3/11/2012

Paintball Practice with team. 11:00AM-3:00PM

[Ajaxxin]

3/12/2012 -7:30-8:55PM

ATG Squat - 3x5x205

(ss1) Rev. EZ-Barbell Curl - 2x10x60 + 1x9x60
(ss1) DB Hammer Curl - 3x10x25 (weaker form on last set) *last set may have been 9, not sure but it was close
(ss1) Preacher - 1x10x60 ++ EZ-BB Curl - 2x10x60 *might have been 9 on last set not sure, either way progress.

(ss2) Rev Grip Str8 bar cable pull - 2x10x57.5 + 1x9x57.5
(ss2) Rope Cable Pull - 2x10x57.5 + 1x8x57.5
(ss2) Reg. Grip str8 bar cable pull - 2x10x57.5 + 1x8x57.5


(ss3) Shrugs - 3x10x90's .. might be time foe 95's
(ss3) Seated Calf Plate loader 3x10x290 - seemed ez.

[Ajaxxin]

3/13/2012

Rest Day... lame but was exhausted feel better today.

[Ajaxxin]

3/14/2012 - 8:25PM - 9:15PM

2 Hand Press - 3x5x125 *last set - 3 reps then failure, rest, one more rep, very difficult. end.

Incline Bench - 3x10x135 *9 on last set

(ss1) Shrugs - 3x15x90's
(ss1) Fly machine - 3x10x130

(ss2) Seated Calf Plate loader 3x10x310
(ss2) oblique lean over - 3x10x75

[Ajaxxin]

3/15/2012 8:25-9:15

Jacobs Ladder - 5 mins


Leg Raise Platform - 2x12xBW-Straight Leg sweeping motion

Ab Twist Machine - 1x12x90xeach side + 1x12x130xeach side

Dumb bell decline Crunch - 1x10x60 + 2x8x60 * ?? last two sets were to failure did push myself hard though.

(ss1)$ Reverse Incline Crunch - 2x10xBW
(ss1)$ Sky Touch Crunch - 2x7xBW (Form? learning these for the first time)
(ss1)$ Sweeping Incline Crunch - 2x4xBW **pretty much failure

$ - ss1 was done with zero or absolute minimum rest time.

Bike Ride - 4 miles coastal try to keep bpm above 150

~5 min break

Hanging Ab raise - 1x7xBW *did with bent knees.

[Ajaxxin]

3/16/2012 -5:50-7:15PM

ATG Squat - 3x5x210 *6th rep on last set

(ss1) Rev. EZ-Barbell Curl - 2x10x60 + 1x8x60
(ss1) DB Hammer Curl - 2x10x30's + 1x6x30's
(ss1) Preacher - 1x10x60 + 1x6x60+5standinng + 1x3x60+5standing

(ss2)@ Rev Grip Str8 bar cable pull - 2x10x65 + 1x6x57.5
(ss2)@ Rope Cable Pull - 2x9x65 + 1x6x57.5 @def did ten on first set for all but second sets could have been 8 or 9 each,
(ss2)@ Reg. Grip str8 bar cable pull - 2x9x54 + 1x6x57.5


(ss3) Shrugs - 3x10x95's
(ss3) Seated Calf Plate loader 3x10x330 - *did 350 for first set, and only 9 reps on last set

[Ajaxxin]

3/17/2012

Rest Day

[Ajaxxin]

3/18/2012 - 1:55PM - 3:05PM

2 Hand Press - 3x5x130 *4 reps last set

Incline Bench - 3x9x140

(ss1) Shrugs - 3x10x100's
(ss1) Fly machine - 3x10x145

(ss2) Seated Calf Plate loader 3x10x330
(ss2) oblique lean over - 3x10x80xeachside

[Ajaxxin]

3/19/2012 8:25-9:15

Jacobs Ladder - 5 mins


Leg Raise Platform - 2x12xBW-Straight Leg sweeping motion

Ab Twist Machine - 2x12x130xeach side

Dumb bell decline Crunch - 3x10x60 *could have gone deeper?

(ss1)$ Reverse Incline Crunch - 2x10xBW
(ss1)$ Sky Touch Crunch - 2x10xBW
(ss1)$ Sweeping Incline Crunch - 1x6xbw +1x4xbw (these were with decent form)

$ - ss1 was done with zero or absolute minimum rest time.

Bike Ride - 4 miles coastal try to keep bpm above 150 *bike ride was really broken up in 1/3 before and 2/3 after bench sit

Bench-Up - 1x10x95 + 1x10x115 +1x7x135

[Ajaxxin]

3/20/2012

Feeling kind of off all day - with cough (green marble). Went to the gym anyways and didn't get very far through my routine until I knew something was wrong and my body needed rest so I stopped. My diet has been extremely lean, too lean to be sustainable with my level of activity.

ATG Squat - 3x5x215

(ss1) Rev. EZ-Barbell Curl - 1x9x68 + 1x7x68
(ss1) DB Hammer Curl - 1x10x30s + 1x5x30s
(ss1) Preacher - 1x2x68
(ss1) Standing Curl - 1x10x68

[Ajaxxin]

3/23/2012

**First day back after 3 day break. Had issues with over training and allergies / asthma.

2 Hand Press - 3x5x135

Flat Bench - 3x10x160

(ss1) Shrugs - 3x10x105's
(ss1) Fly machine - 3x10x160

(ss2) Seated Calf Plate loader 1x10x330 + 1x10x350 + 1x10x370
(ss2) oblique lean over - 3x10x85xeachsid

[Ajaxxin]

3/24/2012 5:50-6:40 - 50 mins.

Jacobs Ladder - 6 mins


Leg Raise Platform - 2x15xBW-Straight Leg sweeping motion

Ab Twist Machine - 2x12x150xeach side

Dumb bell decline Crunch - 3x10x65

(ss1)$ Reverse Incline Crunch - 2x10xBW
(ss1)$ Sky Touch Crunch - 2x10xBW
(ss1)$ Sweeping Incline Crunch - 2x10xBW (after 8 the range of motion wasn't 100%)

$ - ss1 was done with zero or absolute minimum rest time. (maybee 10 seconds)

Bike Ride - 3.3 Mi Coastal ~13 Minutes avg BPM = 141 , Peak = 151

[Tenacity2986]

Kids a beast!! Player swinging his pimp hand, notorious B.I.G. of the game. Complete and utter domination. Get Huge!

[Ajaxxin]

3/25/2012

Paintball Clinic with 187 Crew. 9AM-2PM

Kids a beast!! Player swinging his pimp hand, notorious B.I.G. of the game. Complete and utter domination. Get Huge!

Thanks Man!

[Ajaxxin]

3/26/2012 -7:38-8:45PM

ATG Squat - 3x5x220 *5 rep on second set wasn't truly ATG but it was below parallel.

(ss1) Rev. EZ-Barbell Curl - 1x10x(Bar+35) + 1x9x(Bar+35) + 1x8x(Bar+35)
(ss1) DB Hammer Curl - 2x10x30's + 1x8x30's
(ss1) Preacher - 1x6x(Bar+35) + 1x2x(Bar+35)+6standinng + 1x8x(Bar+35)standing *started with preacher ended with standing

(ss2) Rev Grip Str8 bar cable pull - 2x10x72.5 + 1x8x65
(ss2) Rope Cable Pull - 1x10x72.5 + 1x2x72.5+6x65 + 1x8x65
(ss2) Reg. Grip str8 bar cable pull - 1x10x72.5 +2x8x65


(ss3) Shrugs - 3x10x105's *seemed hard, form felt weaker than last time but great gains elsewhere
(ss3) Seated Calf Plate loader 3x10x350

&& the "Bar" refers to the bent EZ-Curl Bar (every one of these I have weighed was right around 28 lbs), prior I was using the fixed weight bars but to jump to 70 from 60 is too big of a gap for this routine.

[Ajaxxin]

3/27/2012 - Rest Day.

3/28/2012 - 8:30-9:48 (Start Time estimated)

**Weird Feeling in my left shoulder (Rotator Cuff?) not too intense but notable, was prepared to walk out of the gym at any time but only had issues with the fly machine I have been using. Everything else was fine. I am going to ditch the sitting fly machine and do the standing cable flys. I did lots of shoulder stretching throughout the routine.

2 Hand Press - 3x5x140 *only did 4 on second set

Incline Bench - 3x10x150 *Only did 9 on second set

(ss1) Shrugs - 3x10x105's *Form still feels weak, going to go back down to 100 next time
(ss1) Standing Cable Fly - 2x10x7.5

(ss2) Seated Calf Plate loader 3x10x350
(ss2) oblique lean over - 3x10x90xeachside

[Ajaxxin]

3/29/2012 8:05-9:10

Jacobs Ladder - 7 mins


Leg Raise Platform - 2x15xBW-Straight Leg sweeping motion

Ab Twist Machine - 2x12x155xeach side

Dumb bell decline Crunch - 3x10x70 && Did this twice but first 3 sets seemed easy because there wasn't a platform under the bench

(ss1)$ Reverse Incline Crunch - 2x10xBW
(ss1)$ Sky Touch Crunch - 2x10xBW
(ss1)$ Sweeping Incline Crunch - 2x6xBW

$ - ss1 was done with zero or absolute minimum rest time. (maybee 10 seconds)

Neck lift - 2x15x25

Bike Ride - 4 Mi Bent Spoke ~ 20.55 Minutes BPM wasnt reading but seemed relaxed compared to last time

[Ajaxxin]

3/30/2012 -Not sure on duration but seemed slower paced (finished at ~9:45 PM)

*Rotator Cuff seems to be getting worse (very very very slightly) have a compression wrap on it. I actually thought this workout was weaker than last time but I actually made gains in most categories. Going to change the Arm workout to something different next time.

ATG Squat - 1x5x225
Box Squat - 2x5x235

(ss1) Rev. EZ-Barbell Curl - 1x10x(Bar+35) + 1x9x(Bar+35) + 1x8x(Bar+35)
(ss1) DB Hammer Curl - 1x10x30's + 1x9x30's + 1x8x30's
(ss1!) Preacher - 1x9x(Bar+35)
(ss1!) Standing Curl - 2x9x(Bar+35)

(ss2) Rev Grip Str8 bar cable pull - 2x10x72.5 + 1x8x65
(ss2) Rope Cable Pull - 2x10x72.5 + 1x8x65 *second set took break after 5 reps and then went to another 4 reps with 72.5
(ss2) Reg. Grip str8 bar cable pull - 2x10x72.5 +1x8x65


(ss3) Shrugs - 3x10x95's *great form
(ss3) Seated Calf Plate loader 3x10x350

- Finished with Rotator Cuff Stretches with Green band.

&& the "Bar" refers to the bent EZ-Curl Bar (every one of these I have weighed was right around 28 lbs), prior I was using the fixed weight bars but to jump to 70 from 60 is too big of a gap for this routine.

[Ajaxxin]

3/31/2012 6:05-7:00

Jacobs Ladder - 8 minutes


Leg Raise Platform - 2x15xBW-Straight Leg sweeping motion

Ab Twist Machine - 2x12x160xeach side

Dumb bell decline Crunch - 3x10x75 *Platform Under Bench

(ss1)$ Reverse Incline Crunch - 2x10xBW
(ss1)$ Sky Touch Crunch - 2x10xBW
(ss1)$ Sweeping Incline Crunch - 1x10xBW + 1x8xBW

$ - ss1 was done with zero or absolute minimum rest time. (maybe 10 seconds)

Bike Ride - 4 Mi Bent Spoke ~ 19 Minutes - 155 Average BPM

[Ajaxxin]

4/1/2012 - 3:50-4:55


2 Hand Press - 3x5x145 *only did 4 on last set

Flat Bench - 3x10x165

(ss1) Shrugs - 3x10x100's
(ss1) Standing Cable Fly - 3x10x7.5

(ss2) Seated Calf Plate loader 3x10x355
(ss2) oblique lean over - 3x10x90xeachside

[Ajaxxin]

4/5/2012 -7:30-8:55PM

Took 3 days off for rest, had some sort of head cold.

Box Squat - 3x5x235

A1 Straight Bar Preacher curl: 6x6x45 (did first 2 sets with 50)
A2 Body drag curl: (did first 2 sets with 50)

B1 Rope extension behind head (lunge position, using high pulley): 7x6x42.5 (first set was with one plate less)
B2 EZ Bar Pullover and Press: 7x6x40

C1 Barbell Wrist Curl (roll to fingertips): 6x6x40
C2 Barbell reverse drag curl: 6x6x40 *form might have been a bit off last two sets


D1 Shrugs - 3x10x100's
D2 Seated Calf Plate loader 3x10x355

[Ajaxxin]

4/6/2012

Leg Raise Platform - 2x15xBW-Straight Leg sweeping motion

Ab Twist Machine - 2x12x165xeach side

Dumb bell decline Crunch - 3x10x80

(ss1)$ Reverse Incline Crunch - 2x10xBW
(ss1)$ Sky Touch Crunch - 2x10xBW
(ss1)$ Sweeping Incline Crunch - 2x6xBW

3 mins on jacobs ladder