getting back on track to log some workouts
simple, basic layout.
7.23.2016
Warm Up:
1.5 mile jog
Core:
Standing straight arm cable rotations/trunk twists
Planks
Vacuum Planks
Hanging Knee Raises
Cable Crunches
Cuban Presses
Int/Ext Rotations
BB Bench
135x25
185x20
225x10
255x8
275x8
285x6
295x4
275x6
235x12
BB Yates Rows
235x12
275x8
275x8
295x8
295x8
225x15
DB Prone Incline Shrugs
70x15
70x15
70x12
70x12
70x10
Neutral Grip DB Incline Press
75x12
75x12
Reverse Hypers (on stability ball)
5 sets of 15
Cool down
1.5 mile jog
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07-24-2016, 09:51 AM #1
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
just a simple, effective workout log
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07-25-2016, 03:44 PM #2
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07-25-2016, 07:58 PM #3
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07-25-2016, 08:12 PM #4
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
7.24.2016
Warm up: Similar core to previous workout ^
10 x 1 min sets of medium pace jump rope
SOHP ss w/ BB Lunges ss w/ bw pull ups
45x15 / 45x15 / 15
90x15 / 90x15 / 15
135x10 / 135x10 / 15
155x8 / 155x8 / 12
165x6 / 165x8 / 12
175x4 / 175x8 / 12
155x7 / 155x8 / 12
135x10 / 135x10 / 12
CG UH Lat Pulldown
180x10
200x10
220x8
240x5
180x10
160x15
Lying Hamstring Curls
110x12
125x10
140x8
140x8
110x15
Seated Calf Raises
2 plates x 15
3 plates x 12
3 plates x 12
3 plates x 12
^ all done with slow tempo
Jump Rope
10 sets x 15 seconds fast, 15 seconds rest, 30 seconds medium pace
Hanging Leg Raises
3 x 15
Rear Delt DB Raises
40x12
45x10
50x8
55x8
40x12
40x12
Roman Chair & planks / core work
Finished with 1 hour of nonstop mountain biking (yes, there is a sick mountain bike park near Key Biscayne). I'll post a pic sometime.
can't emphasize how stoked am on finding this top notch place to ride only 20 minutes from my place. check out Virginia Key Mountain Bike Park
7.25.2016
1.5 mile jog
3 minutes Jump Rope
BB Bench ss w/ BB Yates Rows (no rest between sets)
135x15 / 135x15
205x12 / 205x12
225x10 / 225x10
245x10 / 245x10
255x9 / 255x10
Lying Tbar Row (only plate weight listed)
90x12
135x10
135x10
135x10
90x12
Seated Hammer Strength Low Row
3pps x 12
4pps x 10
4pps x 10
4pps x 10
4pps x 7
3pps x 14
Jump Rope
3 x 1 minute
SOHP ss w/ BB Lunges (medium weight)
135x10 - 3 sets / 135x10 - 3 sets
Planks
3 x 1 minute
1.5 mile run
Cardio day tomorrow morning; rest day tomorrow night
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07-26-2016, 05:01 AM #5
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07-26-2016, 05:49 AM #6
It's good to see you back logging Tim! How's the job going? I'm sure you're missing the mountains but it sounds like you're enjoying Miami! I looked at that bike park and it's amazing to have such a big facility so close ... looks outstanding and plenty of track options.
I assume you've been training regularly and that your back is good now ... really nice to see the heavy lunges in there. Your strength and stamina for pressing and rowing is standout as always and you're still not neglecting your core. Lots of old faves like the DB prone incline shrugs .. haven't seen the lying skulls yet"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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07-26-2016, 06:07 AM #7
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07-31-2016, 07:42 PM #8
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
Both gyms I belong to are within 1-1.5 miles away. it's either nice jog over/back or quick bike ride
yeah the bike park was pretty neat!
meh, back isn't where i'd like it but I work around the old injury bugs and issues. the floor skulls will be back in due time
going to try and keep this updated 2x weekly.
Thanks!
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07-31-2016, 07:51 PM #9
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
as what's been the norm the past few months, work seems to get in the way when I get some nice consistency going so weekends sometimes are just meant for getting back on track.
I logged both workouts from yesterday and today on the Bodyspace app so i'm just going to include some highlights below as I'm crunched for time
Sat 7/30:
BB Bench
working sets of 5x5x275
Finished with 225x14 (had 1-2 more in me)
included some other high volume sets in there from 225-255, generally 8-10 reps each
Hammer Grip Incline DB presses
Reverse Hypers
Hanging Leg Raises
Cable rope tricep extensions
one arm tricep extentions
kneeling cable crunches
reverse tricep extensions
planks
7.31.2016
Weighted Pullups (trying to bring these back after some tendonitis/issues)
b/w x 10
b/w x 10
45x10
45x10
70x8
70x8
90x5
90x5
45x10
45x8
45x6
BB Yates Rows
225 - 275 for sets of 8-12
CG Lat Pulldowns
160 - 240 for sets of 8
SOHP
3x135x10
Weighted Crunch & Press ups
Mid back shrugs
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08-01-2016, 06:21 AM #10
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08-02-2016, 06:15 AM #11
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08-14-2016, 07:16 PM #12
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
Shoulder does fine usually with benching. acts up a bit on delt pressing with DB but for whatever reason BB works fine as long as its warmed up properly
Not really sure. It's on/off. I'll probably get it looked at again when I find a physio or doc i'm comfortable with in miami. Right now lifting feels good so just moving forward and staying away from exercises that cause any irritation (for shoulder or low back)
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08-14-2016, 07:32 PM #13
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
Been away from the gym for the last 10 days - mainly work related.
Made up for that absence today. Full workout listed on bodyspace app, but listing highlights below
Sun Aug 14
10 min Jump Rope
Cuban Presses / Arm rotations / prehab work
Superset:
BB Bench -> Chin ups -> 30 seconds jump rope
135 x 20 / 10
185 x 15 / 10
225 x 10 / 10
235 x 10 / 10
245 x 10 / 10
255 x 8 / 10
265 x 6 / 10
275 x 5 / 10
285 x 5 / 10
275 x 5 / 10
235 x 10 / 10
135 x 12 ( 6 second reps w/ pause)
T Bar Rows (forgot to include these on the bodyspace app)
2 plates x 12
2 plates x 16
3 plates x 8
3 plates x 8
4 plates x 5
4 plates x 5
2 plates x 12
DB Prone Shrugs
70x12 - 3 sets
Floor Skulls
90 x 12 - 3 sets
Hanging Leg Raises
5 sets of 15-20 reps each
One arm Tricep pushdowns
5 x 35 x 12
Going to hit some cardio and lower tomorrow
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08-17-2016, 09:35 PM #14
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
Tue Aug 16:
Active Recovery
30 min Bike
15 min Jog
10 min jump rope
Wed Aug 17: Delts/Triceps
*workout posted on bodyspace - couple highlights listed below
SOHP
45x20
95x15
135x10
145x8
155x7
165x6
175x4
135x12
135x5 paused reps
DB Rear Laterals
5x45x12
DB prone incline shrugs
5x45x12
CGBP
155x15
225x10
225x10
155x15
Core work, etc...
plus a few more shoulder isolation exercises
Excited for a back/lower day tomorrow.
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08-17-2016, 10:01 PM #15
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08-17-2016, 10:22 PM #16
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
Thanks. Bench feels pretty good but needs a bit of a ramp up again after the forced time off. Lost two weeks of work there. Would progress quicker if I had someone to lift with but closing back in on 295x5 w/o a spot so def happy with that.
As for pull ups - Working on it! My left bicep gives me an issue every now again so it's hit/miss. I have them on tap tomorrow - and will be playing with 2 plates plus most likely. stay tuned. appreciate the motivation, you've been killing it!
Would be keen to see what you can do on SOHP sometime... Ha!
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08-20-2016, 02:42 PM #17
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08-23-2016, 11:06 AM #18
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08-25-2016, 06:35 AM #19
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08-25-2016, 02:18 PM #20
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08-25-2016, 02:55 PM #21
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08-28-2016, 06:14 PM #22
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
thx, definitely lots of good motivation from those past journals. I think everyone got burned out logging all the time on the forums. We had a good run starting with Trifecta, to Hexfecta that covered close to 2-3 years?
Moving to a full body split. Normally I like to pair Delts/Tri together. Back/Chest (but also give Back it's own day sometimes). Lower is a bit more challenging due to past injuries. Trying to work back in some different exercises and test them out, which is why I'm going toward full body. in the rare case you see a front squat or DL variation, don't expect motivating numbers. I'll treat those as an accessory lift due to having some disc issues. Lunges are primary compound movement for me on lower days.
thx. life's been busy, but trying to keep this updated a few times per week.
you had to do that?! now I have DOMS again after reading that
thanks, doing the best I can!Last edited by nwskier; 08-28-2016 at 06:33 PM.
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08-28-2016, 06:28 PM #23
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
So... been a busy week. Just going to update the last two workouts from the weekend here.
Trying out some full body sessions for a change of pace. May stick with those for the next week or two and see how they go
Sat Aug 27
Hanging Leg Raises
5 sets of 15
Jump Rope
3 sets of 1 minute
Low Cable Crossover
4 sets of 20-40lbs each x 12
Reverse Machine Flyes
60x15
90x15
130x15
160x12
190x8
205x8
160x12
BB Bench
155x25
225x10
255x10
275x7
275x7
275x7
275x5
225x15
235x12
Bent over BB Row
135x15
225x12
275x10
295x8
315x5
315x5
315x5
335x3
275x8
225x15
135x15
Lying Hamstring Curls
95x10
110x10
125x10
140x7
140x7
95x12
Reverse Hypers on stability ball
3 sets of 20
Jump Rope
3 sets of 1 min each
Sun 8/28
Weighted Pull Ups
bw x 15
45x15
45x12
70x5
90x5
90x5
90x5
45x10
45x10
45x7
bw x 12
SOHP
95x15
135x15
155x5
165x5
175x4
155x5
135x12
BB Lunges
5 sets of 135x10 each
T Bar Rows (plate weight only)
90x12
135x12
160x8
180x8
180x8
135x10
90x15
Close Grip Bench Press
135x15
185x10
225x10
245x6
135x15
30 minutes swim in surf
Plus 2 mile bike
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08-29-2016, 04:23 AM #24
It looks like you were still getting 2 hours training done on both of those days so if you can manage to get three of those workouts in every week you'll still be doing plenty enough to keep your size and strength. Good to see TT back in action .... wsouldn't have been the same without you rowing 3pps+ As for the cardio: there may not be mountains and snow in Florida but ocean swimming and biking's not a bad alternative
What's your bodyweight now Tim .... are you finding it easier to stay lean in the heat?"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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08-29-2016, 11:55 AM #25
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08-29-2016, 02:44 PM #26
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
Edit: back actually feels decent. I've been working hard on physio and haven't had any significant issues. But I'm also lifting smart and avoiding certain lifts that have potential to cause issues (back squats and DLs)
Im not a bodybuilder so I don't care about size. I care about function, mobility strength and staying injury free. Back Squats are terrible for disc issues. No need to do that lift if it will negatively impact me.Last edited by nwskier; 08-29-2016 at 08:39 PM.
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08-29-2016, 03:57 PM #27
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08-31-2016, 03:48 PM #28
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
strength is a bit down but overall faring pretty good. its actually more difficult staying lean here because my job is even more sedentary with long hours. Haven't weighed myself in a while - just focusing on mirror but weight loss has been a bit stubborn. I'll try and get an update this weekend but i'm somewhere near 192-195lbs range. Working on getting back down to mid-180s
ha. I still need a few more weeks of hitting those numbers to get back to pacing with ya on those pull ups. t bars are fun, glad I brought those back into rotation. i'm also using a variety of grips so I can really hammer the lats from all directions!
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09-12-2016, 07:34 PM #29
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
Been pretty busy lately so haven't had a chance to check in.
Took it fairly easy the last week as shoulder was acting up a little bit but feeling better now
pushed the lifts a bit more over the weekend.
don't have the time to log full workouts from past week but a couple highlights:
Friday ~
BB Yates Rows 225x15, 275x10, 295x10, 3x315x5
Hammer strength low seated row (maxed at 5 plates per side x 6 reps each)
Weighted pull ups (dialed back weight) - 45x10, 70x8, 70x8, 45x8, 45x8
*bicep was kind of sore so didn't want to push these to heavy
T bar rows getting stronger. comfortably rowing at 180 right now plus bar weight
Saturday ~
Bench - 185x15, 225x10, 245x10, 255x9, 275x4, 275x5, 275x6, 275x7
Monday ~
SOHP superset with BB Lunges: 135x10, 135x10; 145x10, 145x10, 155x8, 155x10; 165x5, 165x8
Hamstring Curls: 125x10, 140x10, 145x10, 150x6
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09-14-2016, 05:51 PM #30
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