Waitlifter82's Journal II

[waitlifter82]

Hanging Cleans/Push Press
1x45x5
1x95x5
1x115x5
1x135x5
1x145x5
1x150x5 (pr)

Underhand BB Rows
1x155x8
1x175x8
3x195x6

Underhand Lat Pulldowns
1x180x8
1x180x6
1x180x4

BTB Shrugs
1x135x10
1x175x10
2x185x8

Rear Delt Machine
1x100x10
1x110x8
1x100x10

Elliptical 30 minutes


Notes
I thought I would start up a new journal to keep track of my numbers in the gym. I haven't worked out in 6 days, so I didn't expect much from this one. Cleans/PP were exhausting, but not really heavy. The rest of the workout was adequate.

[waitlifter82]

CG Decline
1x95x10
1x135x5
1x175x3
1x205x1
1x205x8 (pr)
2x205x6

BB Skulls
1x85x10
1x100x10 (pr)
1x100x8
1x90x8

Preachers
1x75x6
3x95x5

Seated DB Curls
3x35x12

Rope Crunch
1x80x20
1x80x14
1x80x13

Leg Lifts
3xbwx10

Elliptical 10 minutes


Notes
Meh

[homelifter]

Sub'd wait! Looking good.

[waitlifter82]

Sub'd wait! Looking good.

Thanks, HL

7-7-07 3 mile jog

7-9-07

CS ATG Squats - Paused (raw)
1x45x7
1x135x5
1x185x3
1x225x1
1x265x1
1x285x1
1x305x1
1x315x1

ATG Front Squats
1x135x15
1x150x15
1x150x11

SLDLs
1x135x5
1x225x5
1x275x5
1x315x5

CS Leg Press (feet high on platform)
1x450x6
1x540x6
1x610x5

Rope Crunch
1x95x10
1x100x10
1x100x6

Hyperextensions
3xbwx15

Elliptical 20 minutes


Notes
I have not worked legs in 2+ weeks, so I didn't push too hard today. Squats felt solid, and with the closed stance, I could really feel it in the quads.
High-rep front squats are exhausting.
By the time I was doing leg press, I was feeling a bit dizzy, seeing spots, etc. So I stopped at 610 even though I had more.

[waitlifter82]

BB Incline
1x45x8
1x95x8
1x135x5
1x165x5
1x185x5
1x200x5
1x210x3

Push Press
1x95x5
1x135x5
1x155x5
1x165x5
1x175x5
1x180x3

BB Decline
1x135x8
1x185x8
1x205x8
2x185x8

DB Flys
1x60x10
1x65x8
1x65x10

Cable Laterals (strict)
1x20x10
3x30x8

Shoulder Press Machine
1x160x10->100x10->40x10

Elliptical 20 minutes


Notes
Shoulders didn't feel that great (joints). As a result, my poundages were a bit down. Still, I had a good MMC throughout the whole workout.

[waitlifter82]

Hang Cleans/Push Press
1x95x3
1x115x3
1x135x3
1x145x3
1x155x3
1x165x3 (pr)

UH BB Rows
1x135x6
1x185x6
3x205x6

BTB Shrugs
1x135x10
1x185x10
2x195x8

UH Lat Pulldowns
3x180x7

1-Arm Assisted Hammer Chins
1xbw-60lbsx3
1xbw-60lbsx4
1xbw-60lbsx3

Rear Lateral Machine
1x80x15
1x90x12
1x105x6

Elliptical 18 minutes


notes
Decent workout

[waitlifter82]

CG BB Decline
1x95x10
1x135x5
1x175x1
1x205x1
1x225x5 (pr)
1x205x7
1x205x6

BB Skulls
1x85x15
1x95x10
1x95x7

EZ Preachers
2x75x12
1x75x8

Seated DB Curls
2x40x8
1x35x8

Rope Crunches
1x85x15
1x90x15
1x90x8

Leg Lifts
1xbwx12
2xbwx10

Elliptical 20 minutes

[waitlifter82]

Paused ATG Squats
1x45x7
1x135x5
1x185x1
1x225x1
1x265x1
1x295x1
1x310x1
1x320x1

ATG Front Squats
2x155x15
1x155x10

SLDLs
1x135x5
1x225x5
1x275x5
1x320x5

Leg Press (feet high on platform)
1x450x6
1x540x6
2x630x6

Rope Crunches
1x85x10
1x95x10
2x100x10

Hyperextensions
2xbwx17

Elliptical 18 minutes

[waitlifter82]

BB Incline
1x95x10
1x135x5
1x175x3
1x205x3
1x215x3
3x185x3 (paused)

Push Press
1x95x10
1x135x8
1x155x5

BB Decline
1x135x8
1x185x8
2x195x8

HS Shoulder Press
1x100x8
1x120x8
1x130x6

Dips (60s rests)
1xbwx25
1xbwx20
1xbwx15

Cable Laterals (60s rests)
1x20x12
2x20x10

Elliptical 18 mins

[waitlifter82]

Hang Cleans
1x95x5
1x115x5
1x135x5
1x145x5
1x155x5
1x160x5

Power Shrug/Upright Row/Clean
2x135x3

BB Rows
3x155x15

OH Squats
1x45x5
1x90x5
1x100x5

UH Lat Pulldowns
1x92x10
1x144x10
1x156x10
1x156x8

1-Arm Assisted Hammer Chins
1xbw-100lbsx6
1xbw-70lbsx6
1xbw-60lbsx6 (pr)

Rear Delt Machine
1x80x15
2x90x10

[waitlifter82]

CG Decline
1x95x10
1x135x5
1x165x2
3x185x10

BB Skulls
1x90x12
2x90x8

Preacher Curls
1x75x10
2x85x8

RG Preacher Curls
1x75x6 (wide-grip)
1x75x4 (narrow grip)

Seated DB Curls
1x35x10
1x35x8

Rope Crunch
1x85x12
1x90x12
1x95x10

Leg Tucks
1xbwx10
1xbw+20lbsx10
1xbw+20lbsx8

Stairclimber 18 minutes

[waitlifter82]

ATG Squats
1x45x8
1x135x8
1x185x3
1x225x1
1x265x1
1x290x1
1x315x1
1x330x1
1x345x1 (pr w/o belt)

High Box Squats (~1-2'' above parallel)
1x315x8
1x345x8
1x365x8

SLDLs
1x225x5
1x275x3
1x315x3
1x345x3

1-Legged Extensions (right/left/both)
1x75x(10,10,10)
1x90x(8,8,10)
1x95x(8,8,8)
1x95x(4,4,8)

Leg Curls
1x100x10
1x110x10
1x110x7

Rope Crunches
2x95x12
1x95x7

Elliptical 20 minutes

[waitlifter82]

Dips
1xbwx10
1xbw+45x5
1xbw+70x5
1xbw+80x5
1xbw+95x5
1xbw+105x5

DB Incline (60s rests)
3x75x8

Push Press
1x95x8
1x135x8
2x145x8

BB Decline (60s rests)
1x135x20
1x135x16

DB Flys (60s rests)
1x45x16
1x45x12

Cable Side Laterals
1x25x8
1x30x6
2x25x8

Shoulder Press Machine
1x160x8->120x4->80x4->40x4

Elliptical 24 minutes