My training log...

blue00viper · 12-10-2007, 03:29 PM

My training has been sticking to upper body for so long (mostly because taekwondo leaves my legs pretty spent)

Here's my workout log:

Dec 1, 2007 HEAVY BENCH DAY

Flat bench: warm ups, 215x1, 275x4, 255x5(3),255x8

Incline bench: 155x1, 175x10, 140x10

Diamond pushups, BWx25(2) BWx30

Incline flies: 25x10(3)

Skull Crushers: 70x10(3)

Pullovers: 35x8(2), 35x12

Shoulder Raises: 25x25, 25x20, 35x10

Military Dumbell Presses: 35x10, 25x10(2)

Notes: I could have done more with 275, but decided to save strength for the next 4 sets of 255. The eighth rep on my 4th set came as a surprise. I had more energy than I thought. LOL

Monday Dec 3 arms and back day

B.O.D. Rows: 50x10(3)

Haney Shrugs: 70x20, 100x20(2)

Bicep Curls: 40x10, 35x10, 25x15

R.B.B Curls: 30x12, 50x8(2)

Weighted Crunches: 10x40(3)

Roll Ups: 8.8x3(3)

Notes: was a good workout. burned out on everything and did everything quickly with 30 seconds in between sets, like usual.

Dec 4 Tuesday Light bench day

Flat Bench: warm ups, 230x10(2), 205x10

Incline Bench: 145x5, 135x5, 135x10

Diamonds: BWx20x15x20

Inc-flies: 25x10(3)

Skullz: 50x12(3)

Pullovers: 40x6, 25x10, 30x10

Shoulder raises: 25x15, 25x10(2)

Military presses (dumbells): 25x10, 25x20, 35x10

Notes: Felt good. Went nice and easy on the chest to prepare for Saturday?s heavy day.

Dec 6 Thursday arms and back day

B.O.D. Rows: 70x8(3)

Haney Shrugs: 100x15(2) 100x20

Bicep Curls: 35x10(2) 35x15

R.B.B. Curls: 50x10(3)

Weighted Crunches: 10x50 10x40(2)

Roll ups: 8.8x4 8.8x2 8.8x5

Notes: It was a good workout. I thought I?d work my traps harder than anything else. Finished in just over an hour. See you on Saturday for my Heavy bench day!!!! We are doing a grappling seminar tomorrow at the Southwick Academy, as the Grandmaster is in town, so we?ll see how badly I get beat up for my heavy bench day, LOL!

Dec 7 Cardio and Ab day

5 mile run: 36 minutes

Weighted Crunches 10x50(2)

notes: The seminar moved to tomorrow morning! Yikes! Oh well, I'll still do my Heavy bench day LOL. We'll see how "heavy" it really is. Anyway, thanks for the comments you've given me so far. More comments are always welcome.

Dec 8th Heavy bench press

Flat Bench: warm ups, 225x1, 295x3 (new pr!), 255x5, 225x10

Inc-Bench: 185x8, 185x5(2)

Diamonds: BWx25(2), BWx30

Inc-flies: 35x6, 25x10, 25x20

Skullz: 80x8, 70x8, 70x10

Pullovers: 40x10, 30x10, 30x20

Shou-raises: 35x10(2), 25x25

Military Presses (dumbells): 35x10(2), 25x20, 25x10

Notes: it was a good workout. I was amazed I broke my previous record of 295 for 2 reps and pulled off 3! Especially after the 3 hour grappling seminar that tired me out. So anyway, I am happy to know that I'm strong even when I'm not fresh LOL.

blue00viper · 12-10-2007, 03:33 PM

B.O.D Rows: 70x8 (3), 40x10

Haney Shrugs: 110x12, 110x15, 110x20

Bicep Curls: 35x10 (3)

R.B.B. Curls: 50x10 (3)

Weighted Crunches: 25x30 (3), 10x60, 10x40

Notes: That's about it. I really didn't have much time to be laid back with this workout. I had to go to the doctors with my wife. BTW, she is 16 weeks pregnant and we find out if it's a girl or boy in 4 weeks! I'm so excited! I really hope it's a boy.

**Bignbuff** · 12-10-2007, 03:37 PM

Does B.O.D. stand for "bent over dumbbell"?

Thanks for starting a journal, and good luck!

blue00viper · 12-10-2007, 03:46 PM

Quote:

Originally Posted by Bignbuff

Does B.O.D. stand for "bent over dumbbell"?

Thanks for starting a journal, and good luck!

Yes it does. And thanks for being my first reply!

pat

**Bignbuff** · 12-10-2007, 06:34 PM

Quote:

Originally Posted by blue00viper

Yes it does. And thanks for being my first reply!

pat

Gotchya. I look forward to seeing you update this.

Edgar_F · 12-11-2007, 10:25 AM

Quote:

Originally Posted by blue00viper

I really hope it's a boy.

You'd be lying if you said otherwise!

Congrats on the kid. Parenthood is awesome.

Strong pressing, too.

blue00viper · 12-11-2007, 03:12 PM

Quote:

Originally Posted by Edgar_F

You'd be lying if you said otherwise!

Tis true. LOL! Tu tienes hijos? Supongo que hablas espanol pues...

blue00viper · 12-11-2007, 03:18 PM

Dec 11 light bench day

(run 2.5 miles)

Flat Bench: 135x10, 155x8, 200x15 (2)

Inc-bench: 135x10(3)

Diamond pushups: BWx30x30x40

Inc-flies (weight per arm): 25x10(3)

Skullz: 50x12(3)

Shou-raises (weight per arm): 35x10(2), 25x20

Military Presses (weight per arm) : 25x10(2), 25x20

notes: The run was great, except my ipod froze and I didn't have Godsmack to get me through the last mile. The lifting was good too. I went super light on everything. I'm still kind of sore from sparring last night

pat

Edgar_F · 12-12-2007, 10:41 AM

Quote:

Originally Posted by blue00viper

Tis true. LOL! Tu tienes hijos? Supongo que hablas espanol pues...

Si, tengo un hijo y otro que llegara el proximo abril.

Y tu, de donde eres?

blue00viper · 12-12-2007, 11:35 AM

Quote:

Originally Posted by Edgar_F

Si, tengo un hijo y otro que llegara el proximo abril.

Y tu, de donde eres?

Que bueno, mi hijo viene en mayo! Pues soy de aqui en Idaho, pero servi una mision para mi iglesia en panama. Regrese un ano y medio atras. Por esa razon hablo tanto. Sin embargo, mi computadora no me permite utilizar los simbolos.
como aprendiste ingles? habiendo estado de mejico?

pat

blue00viper · 12-14-2007, 04:53 PM

Thursday Dec 13 light, very light biceps and back day

BOD Rows: 35x15 (3)

Haney Shrugs: 50x15 (3)

Dumbell bicep curls: 25x10 (3)

Rbb curls: 50x5 (3)

Weighted crunches: 10x40 (3)

Roll ups: 8.8x2x3x4

Run 2.5 miles

blue00viper · 12-14-2007, 04:54 PM

Thursday Dec 13 light, very light biceps and back day

BOD Rows: 35x15 (3)

Haney Shrugs: 50x15 (3)

Dumbell bicep curls: 25x10 (3)

Rbb curls: 50x5 (3)

Weighted crunches: 10x40 (3)

Roll ups: 8.8x2x3x4

Run 2.5 miles

Notes: CRAP! I hate colds! I just got a sore throat. Yup, got a cold. Other than that, good work out. It was anything but strenuous, but you can't be too careful when you're sore and sick.

blue00viper · 12-14-2007, 04:56 PM

Friday jog day.

run: 1 mile.

Stretch: half hour.

notes: Colds suck. I'd rather have a 24 hour flu and throwing up every hour than to have a cold for a week. At least then I could lose Body fat percentage. Hey guyz, what's your take on working out while you're sick...at least with a cold? I've heard many theories. I'm okay with it, as long as it's not too strenuous.

patrick

blue00viper · 12-21-2007, 05:11 PM

Friday 21 bench day

flat bench: warm ups, 205x5, 255x9 (new pr), 205x10

inc-bench: 135x10 (3)

Diamond Pushups: BWx15 (3)

Inc-flies: 25x10 (3)

Shou-raises: 35x10, 25x10 (2)

Skullz: 70x8 (3)

Military presses: 25x12x10x12

Notes: Good workout. I've been sick the past week and haven't been working out, so today is day one of recovery. I'm still sick, but I just needed to workout. I was very surprised at hitting 9 reps of 255, breaking my old record of 8. I guess I haven't lost it in a week's break.

p

blue00viper · 12-24-2007, 01:00 PM

Monday dec 24

Run: 1 mile

Stretch, beat up punching bag: 1 hour

done

Notes: MERRY CHRISTMAS!!!!!!!!!!!!!!!!!!