Getsum's Journal

[Getsum]

I did my lifting at home.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (220lbs x 5, 220lbs x 5)
Squats - Quadriceps, Hamstrings, Calves & Glutes (267lbs x 10, 267lbs x 6)
Standing Barbell Calf Raises - Calves (267lbs x 10)
Seated Leg curls - Quadriceps (110lbs x 10)
Lying Leg curls - Hamstrings (100lbs x 6)

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 145lbs x 10, 155lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (175lbs x 10, 185lbs x10, 195lbs x 10, 205lbs x 8)
Inclined Bench - Chest, Triceps & Shoulders (135lbs x 10, 135lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (135lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10, 50lbs x 10)
Abs - 2 sets of 50 crunches

[Getsum]

I did my lifting at home.

Back/Arms
Bent Over Rows – Middle Back, Triceps & Lats (115lbs x 6, 115lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 10, 115lbs x 10)
Seated Military Press – Shoulders & Triceps (115lbs x 8, 115lbs x 6)
EZ Bar curls – Biceps & Forearms (60lbs x 10, 60lbs x 10)
Dumbbell Hammer curls - Biceps & Forearms (15lbs x 20, 15lbs x 20)
Wrist curls – Forearms -(15lbs x 10)

[Getsum]

I went to the gym and did 30 minutes on the recumbent bike, 5 minutes of jump rope and then 10 minutes on the recumbent bike, and then I finished with the one-hour power boxing class.

[Getsum]

I played over an hour of flag football at the park yesterday for some good cardio, but I ended up twisting the crap out of my ankle and now it's sore and swollen.

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 145lbs x 10, 155lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (175lbs x 10, 185lbs x10, 195lbs x 10, 205lbs x 10)
Inclined Bench - Chest, Triceps & Shoulders (135lbs x 10, 135lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (135lbs x 10)

[Getsum]

I went to the gym and did my lifting and I did 20 minutes on the elliptical, 5 minutes on the bike, 10 minutes on the heavy bag, and 5 minutes of jumping rope. After that I did the one-hour boxing class.

Shoulders/Back/Arms
Inclined Chest Multi Press - Chest, Triceps & Shoulders (126lbs x 12, 126lbs x 12)
Rear Delts – Middle Back (101lbs x 8)
Machine Butterfly Pec Exercise – Chest (101lbs x 8)
Seated Rows - Middle Back, Triceps & Lats (112lbs x 8, 112lbs x 8)
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (112lbs x 8, 112lbs x 8)
Seated Shoulder Press – Shoulders & Triceps (126lbs x 8, 126lbs x 8)
Triceps Pushdown – Triceps (65lbs x 12, 65lbs x 12)
EZ Bar curls – Biceps & Forearms (1 x 8 @ 76lbs)
Dumbbell Hammer curls - Biceps & Forearms (25lbs x 10, 25lbs x 10)
Wrist curls – Forearms (20lbs x 10, 20lbs x 10)

[Getsum]

I did my leg workout and then a quick upper body workout on Friday and followed that with 5 minutes on the recumbent bike, 10 minutes on the elliptical and finished with the one-hour boxing class.

This morning I went to do some jogging and was only able to run for a ½ mile before my ankle started killing me. I guess it’s not ready for running so I’ll try again next weekend.

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 145lbs x 10, 155lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (185lbs x 10, 195lbs x10, 205lbs x 10, 215lbs x 10, 225lbs x 10)
Inclined Bench - Chest, Triceps & Shoulders (135lbs x 10, 135lbs x 10, 135lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (135lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10, 50lbs x 10)

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 145lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (155lbs x 10, 175lbs x 10, 195lbs x10, 215lbs x 10, 225lbs x 10, 235lbs x 5)
Inclined Bench - Chest, Triceps & Shoulders (145lbs x 10, 145lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (145lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10, 50lbs x 10)

[Getsum]

I went to the gym and did 20 minutes on the recumbent bike, 5 minutes on the treadmill, and after that I did the one-hour power kickboxing class.

[Getsum]

I did my lifting at home.

Back/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (115lbs x 6, 115lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 6, 115lbs x 6)
Seated Military Press – Shoulders & Triceps (115lbs x 8)
EZ Bar curls – Biceps & Forearms (60lbs x 10)
Dumbbell Hammer curls - Biceps & Forearms (15lbs x 20)
Wrist curls – Forearms -(15lbs x 10)
Neck Harness – Neck (20lbs x 10)

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (145lbs x 10)
Flat Bench – Chest, Triceps & Shoulders (185lbs x 10, 205lbs x 10, 205lbs x 10)
Inclined Bench - Chest, Triceps & Shoulders (145lbs x 10, 145lbs x 10, 145lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (145lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10, 50lbs x 10)

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (135lbs x 10, 145lbs x 10, 155lbs x10)
Flat Bench – Chest, Triceps & Shoulders (165lbs x 10, 175lbs x 10, 185lbs x 10, 195lbs x 10, 205lbs x 10)
Inclined Bench - Chest, Triceps & Shoulders (145lbs x 10, 145lbs x 10, 145lbs x 10)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (145lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10, 50lbs x 10)
Crunches

[Getsum]

I did my lifting at home.

Back/Shoulders/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (115lbs x 6, 115lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 10, 115lbs x 10)
Shoulder shrugs - Traps (115lbs x 10, 115lbs x 10)
Seated Military Press – Shoulders & Triceps (115lbs x 6, 115lbs x 6)
EZ Bar curls – Biceps & Forearms (60lbs x 10, 60lbs x 10)
Dumbbell Hammer curls - Biceps & Forearms (15lbs x 20)
Wrist curls – Forearms -(15lbs x 10)
Neck Harness – Neck (20lbs x 10)

[Getsum]

I did my lifting at home. Man it sucks being injured. I sprained my ankle 6 weeks ago and I can still feel some pain.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (220lbs x 5, 220lbs x 5)
Squats - Quadriceps, Hamstrings, Calves & Glutes (205lbs x 10, 205lbs x 10)
Standing Barbell Calf Raises - Calves (205lbs x 10)
Seated Leg curls - Quadriceps (100lbs x 10)
Lying Leg curls - Hamstrings (100lbs x 6)

[Getsum]

I did my lifting at home today.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (205lbs x 8, 215lbs x 8)
Flat Bench – Chest, Triceps & Shoulders (225lbs x 6, 235lbs x 6, 245lbs x 5)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8, 155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10, 50lbs x 10)

[Getsum]

Tonight was my last night of class and I have a 6 week break before the spring semester starts, so I’m going to try to hit the boxing gym as much as I can. Anyway, after class I went home and did my lifting.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (205lbs x 8, 215lbs x 8)
Flat Bench – Chest, Triceps & Shoulders (225lbs x 8, 235lbs x 8, 245lbs x 7, 255lbs x 5, 265lbs x 1)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10)

[Getsum]

I went to the gym and did my lifting and I did 15 minutes on the elliptical, 5 minutes on the bike and after that I did the one-hour power boxing class.

Shoulders/Back/Arms
Bent Over Rows – Middle Back, Triceps & Lats (140lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (140lbs x 6)
Shoulder shrugs - Traps (140lbs x 8)
Rear Delts – Middle Back (101lbs x 8, 101lbs x 8)
Seated Rows - Middle Back, Triceps & Lats (112lbs x 8, 112lbs x 8)
Wide-Grip Lat Pulldowns – Lats, Biceps & Middle back (112lbs x 8, 112lbs x 8)
Seated Shoulder Press – Shoulders & Triceps (126lbs x 8, 126lbs x 8)
Triceps Pushdown – Triceps (65lbs x 12, 65lbs x 12)
EZ Bar curls – Biceps & Forearms (1 x 8 @ 76lbs)
Dumbbell Hammer curls - Biceps & Forearms (20lbs x 10, 20lbs x 10)
Wrist curls – Forearms (20lbs x 10)

[Getsum]

I did my lifting at home.

Chest/Triceps
Flat Bench – Chest, Triceps & Shoulders (215lbs x 4, 225lbs x 4, 235lbs x 4, 245lbs x 4, 255lbs x 4, 265lbs x 3, 275lbs x 2, 285lbs x 2, Needed help with 295lbs)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8, 155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10)

[Getsum]

I did my lifting at home.

Back/Shoulders/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (115lbs x 6, 115lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 8, 115lbs x 8)
Shoulder shrugs - Traps (115lbs x 10, 115lbs x 10)
Seated Military Press – Shoulders & Triceps (115lbs x 6, 115lbs x 6)
EZ Bar curls – Biceps & Forearms (60lbs x 10, 60lbs x 10)
Dumbbell Hammer curls - Biceps & Forearms (15lbs x 20)
Wrist curls – Forearms -(15lbs x 10)
Neck Harness – Neck (25lbs x 8, 25lbs x 8)

[Getsum]

I did my lifting at home.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (220lbs x 5, 220lbs x 5)
Squats - Quadriceps, Hamstrings, Calves & Glutes (205lbs x 6, 205lbs x 6)
Standing Barbell Calf Raises - Calves (205lbs x 10)
Seated Leg curls - Quadriceps (100lbs x 10)
Lying Leg curls - Hamstrings (100lbs x 6)

[Getsum]

I did my lifting at home. Oh yeah, I pushed that 295lbs up today! Pretty good way to end out the year!

Chest/Triceps
Flat Bench – Chest, Triceps & Shoulders (225lbs x 4, 235lbs x 4, 245lbs x 4, 255lbs x 4, 265lbs x 3, 275lbs x 2, 285lbs x 2, 295lbs x 1)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8, 155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10)

[Getsum]

I went to the gym today and warmed up on the elliptical for 10 minutes, then I did a high rep full body workout for my lifting to mix things up some, then another 5 minutes on the elliptical, 10 minutes on the recumbent bike and I finished off with the one-hour power boxing class.

[Getsum]

I went to the gym today and warmed up on the elliptical for 15 minutes, then I did 30 minutes with a personal trainer and I finished off with the one-hour power boxing class.

[Getsum]

I met my long time goal of benching 300lbs tonight!!! Time to concentrate on getting my deadlifts up to where they should be. I’m pretty happy with my squatting in general even though I haven’t been lifting heavy lately, but I’ll be going for heavier weight and lower reps for the next few weeks or so.

Chest/Triceps
Decline Bench – Chest, Triceps & Shoulders (205lbs x 4, 215lbs x 4)
Flat Bench – Chest, Triceps & Shoulders (225lbs x 4, 235lbs x 4, 245lbs x 4, 255lbs x 4, 265lbs x 4, 275lbs x 3, 285lbs x 1, 300lbs x 1, Needed help with 305lbs)
Inclined Bench - Chest, Triceps & Shoulders (155lbs x 8, 155lbs x 8)
Close-Grip Barbell Bench Press - Chest, Triceps & Shoulders (155lbs x 10)
Dips – Triceps, Chest & Shoulders (1 x 8 @ Body Weight)
Triceps extensions – Triceps (50lbs x 10, 50lbs x10)
Incline Dumbbell Flyes - Chest, Triceps & Shoulders (43lbs x 10)

[Getsum]

I did my lifting at home.

Back/Shoulders/Arms/Neck
Bent Over Rows – Middle Back, Triceps & Lats (115lbs x 6, 115lbs x 6)
Stiff-Legged Barbell Deadlift – Lower Back & Hamstrings (115lbs x 8, 115lbs x 8)
Shoulder shrugs - Traps (115lbs x 10, 115lbs x 10)
Seated Military Press – Shoulders & Triceps (115lbs x 6, 115lbs x 6)
EZ Bar curls – Biceps & Forearms (60lbs x 10, 60lbs x 10)
Dumbbell Hammer curls - Biceps & Forearms (15lbs x 30)
Wrist curls – Forearms -(15lbs x 15)
Neck Harness – Neck (25lbs x 10)

[Getsum]

I went to the gym and did 10 minutes on the elliptical and then 30 minutes with a personal trainer. After that I came home and did my leg workout and finished off with some crunches for my abs.

Legs
Dead lifts – Quadriceps, Hamstrings, Calves & Glutes (260lbs x 4, 260lbs x 4)
Squats - Quadriceps, Hamstrings, Calves & Glutes (267lbs x 4, 267lbs x 4)
Standing Barbell Calf Raises - Calves (267lbs x 5, 267lbs x 5)
Seated Leg curls - Quadriceps (120lbs x 10, 120lbs x 10)
Lying Leg curls - Hamstrings (100lbs x 6)

[Getsum]

I went to the gym and did 30 minutes on the elliptical and finished off with the one-hour boxing class.

[Getsum]

I went to the gym and did 7 minutes on the elliptical and finished off with the one-hour power kickboxing class.