IKermit's Workout Log

[ElSpaceBandito]

that's too bad

i alternate CG decline and dips for my first tri exercise. dips would still be my first choice though.

i'm heading to bed...have a good night mate

Same im out! Nighty night!

[FiLL]

yeah i know....too much talking with FiLL haha

Leave me outta this lol

[twinposedown]

I'm subscribe too. You're an honourary Aussie Ikermit so be proud

[iKermit]

Leave me outta this lol

haha

I'm subscribe too. You're an honourary Aussie Ikermit so be proud

thanks!

you're last workout was a week ago... go lift!

haha i have been. i haven't been updating though.
my organization improves tonight.

[FiLL]

haha



haha i have been. i haven't been updating though.
my organization improves tonight.

this is y i never started a log, i'd be to lazy to update it all the time haha

[iKermit]

this is y i never started a log, i'd be to lazy to update it all the time haha

yeah i was wondering how i'd do with that. we'll give it a try after the gym tonight...see you in about 2 hours.

edit: i found a progress pic from Oct 06. i'll post the side by side tonight or tomorrow. i was surprised by the difference.

[iKermit]

Thursday April 12 2007
Workout - Chest/Tris

Feeling: 5/10

Incline Dumbbell Press
45 x 12
65 x 10
70 x 10
80 x 6
80 x 6

Decline Barbell Press
140 x 12
160 x 10
180 x 8
180 x 8
200 x 8

Incline Dumbbell Fly
25 x 12
25 x 12
30 x 10
35 x 10

Machine Press
80 x 12
100 x 10
120 x 10

Dips
BW x 12
BW x 12
BW x 12

Skull Crushers
40 x 12
40 x 12
40 x 12

1 Arm Dumbbell Tricep Extensions
20 x 12
20 x 12
25 x 10

Notes:
I felt lousy and weak. This morning it felt as if I'm coming down with something. I had a feeling I was going to be weak for my workout. These numbers felt a lot heavier than they should.
I found out I'm having a problem with my Sciatica. Tonight wasn't a problem as I didn't do anything that hits that area. Tomorrow is back/bis and I'll be leaving deads out. We'll see how it holds up.
Monday, I'll be starting tennis again and see how that goes. I have two weeks to get my conditioning up to be ready for the club championship.

[FiLL]

Notes:
I felt lousy and weak. This morning it felt as if I'm coming down with something. I had a feeling I was going to be weak for my workout. These numbers felt a lot heavier than they should.
I found out I'm having a problem with my Sciatica. Tonight wasn't a problem as I didn't do anything that hits that area. Tomorrow is back/bis and I'll be leaving deads out. We'll see how it holds up.
Monday, I'll be starting tennis again and see how that goes. I have two weeks to get my conditioning up to be ready for the club championship.

Best of luck man, getting sick sux,especially when u just started up a log aswell and getting back into it, keep fluids up and try get as much rest as u can. You better kick some arse in that tennis tourney haha otherwise u know whats coming to ya haha.

[iKermit]

]



Friday April 13 2007
Workout - Back/Bis

Feeling: 5/10

Barbell Shrugs
90 x 20
180 x 12
250 x 12
250 x 6
180 x 6
90 x 12

Widegrip Pulldowns - Front
60 x 12
100 x 10
110 x 10
120 x 10
120 x 8

Dumbbell Bent-over Rows
55 x 12
80 x 10
85 x 10
90 x 6

Machine Row
100 x 10
120 x 10
140 x 8

Wide Grip EZ Curls
50 x 12
50 x 12
50 x 12

Incline Hammer Curls
30 x 12
30 x 12
35 x 12

Incline Bicep Curls - super slow
20 x 12
20 x 12
20 x 10

Notes:
Still felt lousy. Runny nose/coughing during workout and fell asleep for an hour after getting home. My cold actually felt better preworkout.
My lower back/Sciatica is still a problem so I avoided any exercise that I'd need my lower back to support the weight (barbell rows/deads). Hopefully I feel better on the weekend. Back to it on Monday.

[iKermit]

Best of luck man, getting sick sux,especially when u just started up a log aswell and getting back into it, keep fluids up and try get as much rest as u can. You better kick some arse in that tennis tourney haha otherwise u know whats coming to ya haha.

thanks. i haven't signed up for the tourny and it doesn't look like i'll be ready in a week. i've been taking a lot of lessons/playing in the last 6-8 months in hopes of doing well in it. it's too bad i'll have to wait til next year.

[FiLL]

thanks. i haven't signed up for the tourny and it doesn't look like i'll be ready in a week. i've been taking a lot of lessons/playing in the last 6-8 months in hopes of doing well in it. it's too bad i'll have to wait til next year.

damnit, at least u can hopefully come back better next year and better prepared

[iKermit]

Monday April 17 2007
Workout - Shoulders/Traps

Feeling: 8/10


2 hours of tennis immediately before workout.

DB Shrugs
80 x 10
100 x 8
100 x 8

Front Barbell Shrugs
180 x 10
270 x 8
270 x 8
340 x 6

Back Barbell Shrugs
180 x 10
180 x 10
230 x 8

DB Military Press
40 x 12
60 x 8
70 x 4
60 x 8
60 x 6

DB Side Lateral Raises
15 x 12
15 x 12
20 x 10
20 x 10

DB Bent Over Raises
10 x 10
10 x 10
15 x 10
20 x 10

Notes:
I didn't feel too bad but i was expecting to be very weak for this workout. I've been quite sick since Thursday and lost 5lbs. Tonight is the first time i've had tennis in months so i figured that would take a toll on my workout as well. Surprisingly however, i didn't do too bad. I was pretty happy with my numbers today. I tried 70lb DBs on the military press for the first time since being back and i managed 4 without too much trouble. I think i'm really getting close to being where i left off now. I'm thinking that maintaining a weight of 180-185 might be ideal for me.

[twinposedown]

So are you recomping while maintaining your weight? You got any particular diet strategy you going to try?

[iKermit]

So are you recomping while maintaining your weight? You got any particular diet strategy you going to try?

i think i might. my main concern is improving my strength. i'd like to try and continue to increase that while staying around 180-185. any heavier and i start to suffer on the court.
i won't be changing my diet too much. the cardio i'll be doing now that i'm healed should be what i need to swing things in the right direction. 190 is easy to maintain without tennis. with tennis, i'll maintain 180ish.
if i end up losing strength, i'll have to reevaluate again.

[iKermit]

damnit, at least u can hopefully come back better next year and better prepared

thanks. i found out tonight that the tournament isn't until next weekend. i'm not in the shape i wanted to be for it but i entered anyway. i'll be looking at this one more for fun.

[iKermit]

Tuesday April 18 2007
Workout - Legs

Feeling: 8/10


Squats
135 x 15
135 x 12
185 x 10
185 x 10
225 x 10

Front Squats
95 x 10
95 x 10
125 x 10
145 x 8

Leg Extensions
60 x 12
90 x 10
110 x 10
120 x 10

Leg Curls
70 x 12
90 x 10
110 x 10
130 x 10

Calf Raises (Toes In)
40 x 12
50 x 12
50 x 12

Calf Raises (Toes Out)
40 x 12
50 x 12
50 x 10

Notes:
My legs were a little stiff from tennis last night. My sciatica seems to be getting better as it wasn't really an issue tonight. I increased the weights on both squats to push a little and see how it holds up. It wasn't a problem; which is great. Tomorrow's an off day. I might get out for a hit or save it for Thursday. I'll see if the legs are up for it tomorrow.

[FiLL]

How's the diet going man?? if you are dieting haha..

Your strength coming back yet?

[iKermit]

How's the diet going man?? if you are dieting haha..

Your strength coming back yet?

diet? i don't have time to think of that...too busy eating
i haven't changed anything from my normal routine; 6+ times a day and pretty clean. one of these days i have to make up a bunch of chicken and vacuum seal it. i've had the sealer for a year now and haven't used it yet.

my strength is getting there. last night i did 4 reps of 70lbs on the db military press. i left doing the 75s. this exercise always had a stigma with it because i popped my shoulder doing them that caused me to stop working out years ago. it's nice to be confident enough to push a decent weight now.
i'm still taking it easy with my legs as the sciatica is getting better. the last thing i want to do is reinjure it by pushing too much too soon. that's how i got the problem in the first place hah.

[FiLL]

diet? i don't have time to think of that...too busy eating
i haven't changed anything from my normal routine; 6+ times a day and pretty clean. one of these days i have to make up a bunch of chicken and vacuum seal it. i've had the sealer for a year now and haven't used it yet.

my strength is getting there. last night i did 4 reps of 70lbs on the db military press. i left doing the 75s. this exercise always had a stigma with it because i popped my shoulder doing them that caused me to stop working out years ago. it's nice to be confident enough to push a decent weight now.
i'm still taking it easy with my legs as the sciatica is getting better. the last thing i want to do is reinjure it by pushing too much too soon. that's how i got the problem in the first place hah.

Nice dude !!!

glad to hear things are on track

[Enote]

Glad you're getting back there man. Imma try the toes in toes out variation myself. Interesting...
Do you do macros and what not or just ballpark it and try to keep it as clean as possible?

[iKermit]

Nice dude !!!

glad to hear things are on track

thanks bud

I will have to give those a shot... never thought about doing that kind of variation on calves..

Glad you're getting back there man. Imma try the toes in toes out variation myself. Interesting...
Do you do macros and what not or just ballpark it and try to keep it as clean as possible?

prior to my injuries, i was doing toes in, toes out, toes straight... 3x12 for each. i've always had a problem with my calves and with this, i really put on size and definition. this calf workout was mentioned in an article here awhile back.

i'm not too detailed with my eating. i try to keep each meal around 40g protein and load the carbs/fat around the workout. oatmeal+whey+greens in the morning and whey/gatorade post workout. casein before bed. few chicken breasts + broccoli/cauliflower throughout the day. the other meals i vary a fair bit.

[Manuel73]

Tuesday April 18 2007
Workout - Legs

Feeling: 8/10


Squats
135 x 15
135 x 12
185 x 10
185 x 10
225 x 10

Front Squats
95 x 10
95 x 10
125 x 10
145 x 8

Leg Extensions
60 x 12
90 x 10
110 x 10
120 x 10

Leg Curls
70 x 12
90 x 10
110 x 10
130 x 10

Calf Raises (Toes In)
40 x 12
50 x 12
50 x 12

Calf Raises (Toes Out)
40 x 12
50 x 12
50 x 10

Notes:
My legs were a little stiff from tennis last night. My sciatica seems to be getting better as it wasn't really an issue tonight. I increased the weights on both squats to push a little and see how it holds up. It wasn't a problem; which is great. Tomorrow's an off day. I might get out for a hit or save it for Thursday. I'll see if the legs are up for it tomorrow.

great workouts bro......i was thinking about our conversation from yesterday, and if you want i can look for some of the articles which helped me with my LB......maybe the info could help you

[iKermit]

Thursday April 19 2007
Workout - Chest/Tris

Feeling: 8/10

Incline Dumbbell Press
45 x 12
45 x 12
70 x 10
80 x 5
80 x 5
90 x 3

Incline Dumbbell Fly
20 x 12
25 x 12
35 x 10
40 x 8

Decline Barbell Press
140 x 12
160 x 10
180 x 10
180 x 9
230 x 3

Dips
BW x 12
BW x 12
BW x 12

Skull Crushers
50 x 12
50 x 12
50 x 12

Notes:
I felt good. I was going on very little sleep but still felt pretty strong. I didn't expect that.
I tried to increase my weights on the last set for a few exercises. I normally do this just to get a feel for heavier weight. It helps me move up next time.
I was running late tonight so I had to cut my workout a little short.

[iKermit]

great workouts bro......i was thinking about our conversation from yesterday, and if you want i can look for some of the articles which helped me with my LB......maybe the info could help you

that would be great, thanks! the sciatica/lb really hasn't been a problem lately but i'd be interested to see what you have.

[iKermit]

slept 13 hours yesterday after getting 2 hours for the day before. back/bis will be today to make up

[ElSpaceBandito]

Strong inclines mate!

back/bis will be today to make up

Give em hell!

[iKermit]

Strong inclines mate!

Give em hell!

lol thanks bud

[iKermit]

Saturday April 21 2007
Workout - Back/Bis

Feeling: 8/10

Dumbbell Shrugs
80 x 12
100 x 12
100 x 12

Dumbbell Bent-over Rows
55 x 12
75 x 12
80 x 12
90 x 6

Bent-Over Machine Row
45 x 12
90 x 12
115 x 12
135 x 8

Widegrip Pulldowns - Front
60 x 12
100 x 10
110 x 10
120 x 10

Machine Row
80 x 15
100 x 10
120 x 10
140 x 8

Wide Grip EZ Curls
50 x 12
50 x 12
50 x 12

Hammer Curls
30 x 12
35 x 12
40 x 8

Incline Bicep Curls - super slow
20 x 12
20 x 12
20 x 12

Notes:
Felt good. Back was a slight bother but not bad overall. I might go back to light deads next week. Biceps are taking longer to come back but getting there.

[iKermit]

Monday April 23 2007
Workout - Shoulders/Traps

Feeling: 7/10


1 hours of tennis earlier in the day.

DB Shrugs
80 x 10
100 x 10
100 x 10

Front Barbell Shrugs
180 x 10
270 x 10
270 x 8
320 x 6

Back Barbell Shrugs
180 x 12
180 x 12
230 x 8

DB Military Press
40 x 12
60 x 8
60 x 8
65 x 6
70 x 4

DB Side Lateral Raises
15 x 12
15 x 12
20 x 12
20 x 12

Reverse Pec Deck
60 x 12
60 x 12
70 x 12
80 x 10

Notes:
I felt okay but tired.

[Manuel73]

that would be great, thanks! the sciatica/lb really hasn't been a problem lately but i'd be interested to see what you have.

i feel bad with u bro.....i haven't had the time to look for teh info, but i think i'll have it before friday...sorry

Monday April 23 2007
Workout - Shoulders/Traps

Feeling: 7/10


1 hours of tennis earlier in the day.

DB Shrugs
80 x 10
100 x 10
100 x 10

Front Barbell Shrugs
180 x 10
270 x 10
270 x 8
320 x 6

Back Barbell Shrugs
180 x 12
180 x 12
230 x 8

DB Military Press
40 x 12
60 x 8
60 x 8
65 x 6
70 x 4

DB Side Lateral Raises
15 x 12
15 x 12
20 x 12
20 x 12

Reverse Pec Deck
60 x 12
60 x 12
70 x 12
80 x 10

Notes:
I felt okay but tired.

good numbers bro, especcially the DB military presses....70lbs DB"s that's a very good weight, keep it up the good work!