BigMech - Lighter, Faster, Stronger!

[BigMech]

5/3/2012 – Run During Lunch

Ran 5.15 miles in 44:31. We ran again today, because the weather for tomorrow is way worse than today’s. 1 minute and 15 seconds faster than yesterday, so I’m happy with the run. The other 2 guys were lagging, but I didn’t let them slow me down! They eventually picked up the pace and stayed with me.

8:39 miles. Feel great right now!

[BigMech]

5/4/2012 – Day 2 of my 4 day split

Got to the Gym at 6:25am. Meh...

* Stretch

* Cardio
32 minutes on the step mill
Went into the cardio feeling kind of blah, but felt much, much better afterwards.

* Barbell Bench Press
15 @ bar
12 @ 135
10 @ 185
8 @ 205
8 @ 225
8 @ 235
7 @ 240
8 @ 235
8 @ 235
8 @ 230
10 @ 185

Ab Work, Leg Raises/Knee Raises
18/18
18/18
18/18
18/18
18/18

* Incline Dumbbell Press
10 @ 50
10 @ 60
10 @ 75
0 @ 80 These just won’t go, but I’m not giving up!
11 @ 75
10 @ 75
10 @ 75
10 @ 75
10 @ 50

* Straight Leg Dead Lifts
15@bar
12@135
12@185
10@205
10@225
10@225
10@225
10@225
10@225
10@135

* Incline Dumbbell Chest Flys
10@30
10@40
10@45
10@50
10@50
10@50
10@50

* Chest Dips
10 – Unassisted
8,8,8,8,7 – Unassisted + 10lbs

* Pushups and Decline Crunches
15/15
15/15
15/15
15/15
15/15

* Stretch

Workout Totaled 2 hours 15 minutes.

Weighed in at 227 lbs after the workout.

Starting the workout, I wasn’t sure how it was going to go, but it turned out to be great. The 240 on the bench was a surprise, along with the 3 sets at 235! Really happy with my progress on the bench.

The 80’s just won’t go on the incline press, I think I’m just to shot from flat benching. Maybe I’ll go back to barbell incline for a little while and see if I can make some progress there.

It was pretty cool to strap on some extra weight to do the chest dips, that was a first for me!

[BigMech]

5/5/2012 – Day 3 of my 4 day split

Got to the Gym at 6:15am. Feeling much better this morning finally. Ready to kick some butt!

* Stretch

* Cardio
1 mile warm-up running on the track – 7:46 mile. WHOO HOO! I was flying this morning!
25 minutes alternating punching the heavy bag, and running laps on the track
4 * sprint lap/1 walking lap
38 minutes total cardio

* Cable Tricep Push Downs
10 @ 65
10 @ 80
8 @ 90
8 @ 100
8 @ 105
8 @ 100
8 @ 100
8 @ 100
8 @ 95

* Barbell Squats
15@nothing
12@bar
10@95
10@135
10@155
8@175
8@195
8@205
8@215
8@225
8@235
8@245
8@215
8@175

* Lifefitness Ab Crunch
30 @ 120
30 @ 120
30 @ 120
30 @ 120
* Dumbell Side Bends
15 @ 30
15 @ 40
15 @ 50
15 @ 50

* Seated Hammer Strength Hamstring Curls, one leg at a time
10 @ 45
10 @ 55
8 @ 65
8 @ 75
8 @ 80
8 @ 85
8 @ 85
8 @ 80
8 @ 55

* Calf Extensions on Icarian seated incline machine
18 @ 300
18 @ 400
18 @ 400
18 @ 400
18 @ 400
18 @ 400
18 @ 400

* Close Grip Bench Press
10 @ bar
10 @ 135
8 @ 185
8 @ 195
8 @ 205
8 @ 205
8 @ 195
8 @ 135

* Leg Press Machine, plate weight only
10 @ 180
10 @ 270
10 @ 360
8 @ 450
8 @ 540
8 @ 590
8 @ 610
8 @ 630
10 @ 450

* Lower Back Extensions
10 + 70lbs
10 + 80lbs
10 + 90lbs
10 + 90lbs
10 + 90lbs
10 + 90bs

* Stretch

Workout Totaled 2 hours and 40 minutes

Weighed in at 228 after the workout.

I was in full on beast mode today. I finally kicked the cold that was dogging me, and put in some good work today. Awesome gains on the squats, and my other leg exercises. Made a few other gains here and there. Felt super strong, and had great energy! I’ll be interested to see what kind of gains I make now that I’m raising my calorie and protein intake.

[BigMech]

5/6/2012 – Run Outside

Ran 5.7 miles in 52:20. It was a beautiful Sunday morning after rain all week, and it’s getting light early enough that I can get in a decent run in before church. 9:14 per mile pace, not too bad for running by myself.

[BigMech]

5/7/2012 – Day 4 of my 4 day split

Got to the Gym at 6:10. Feeling good this morning after a productive weekend!

Stretch

* Cardio
27 minutes on the step mill.

* Seated Dumbbell Shoulder Press
12@40
12@50
10@60
10@65
8@70
8@70
8@65
8@65
10@50

* Upright Barbell Rows
10@65
10@85
8@105
8@115
8@125
8@130
8@125
8@125
8@95

* Ab Work, Leg Raises/Knee Raises
18/18
18/18
18/18
18/18
18/18

* Standing Side Dumbbell Raises
10@25
8@30
8@35
8@40
8@35
10@25

* Standing Front Dumbbell Raises
10@25
8@30
8@35
8@40
8@35
10@25

* Rear Deltoid Machine
10@120
8@140
8@160
8@180
8@160
10@120

* Barbell Shoulder Shrugs
12@225
10@315
10@405
8@495
8@515
8@535
6@555
8@535
7@535
12@405
Straps at 315, Belt at 495.

* Quad Extensions, single leg
15@45
15@55
15@55
15@55
15@55

* Hammer Strength behind the head press machine
12@90
10@140
8@160
8@180
8@190
7@200
8@190
7@190
10@140

Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 228 after the workout. I’ve been at 230 pre-work for a week now at 3,800 calories, so I will stay there for another week.

Great workout today. It was really good to get the 70’s up again on the shoulder press. Made some progress on the behind the head press machine as well.

[BigMech]

5/7/2012 – Run During Lunch

Ran 5.15 miles in 44:15. Awesome run today. Weather was just right, high 60’s, mostly sunny, and just a light breeze. 8:36 miles, so we were cruising!

[BigMech]

5/8/2012 – Day 1 of my 4 day split

Got to the Gym at 6:20am. No hot water at home, so it’s a good thing I’m working out this morning, so I can get a shower...

* Stretch

* Cardio
32 minutes on the step mill.

* Wide grip cable pull downs
10@120
10@160
8@180
8@200
8@200
8@200
8@200
10@150

* Shoulder width grip ez-bar curls
10@60
8@70
8@80
8@90
7@100
8@90
8@90
10@70

* Narrow, Prone grip Pulldowns
10@120
8@160
8@180
8@200
8@200
7@200
8@190
10@150

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 18 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
10@90
10@135
10@160
10@170
10@180
10@190
10@200
10@160

* Incline bench dumbbell curls (bodyhard curls)
10@25
8@30
8@35
7@35
8@30
8@30

* Flite Plate Loaded Standing Squat Machine
15@90
15@180
15@270
15@360
15@450
15@540
15@540
15@360

*Bent Over Barbell Rows
10@135
8@185
8@205
8@215
7@215
8@205
10@135

* Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 227 after the workout.

Good workout today. Made some progress here and there, and left the gym with an awesome pump!

[BigMech]

5/9/2012 – Run During Lunch

Ran 5.15 miles in 43:52. WooHoo!!!! Finally broke out of the 44:00’s. Weather wasn’t too bad, mid 60’s slight drizzle, actually pretty good for running hard in. 8:31 miles. Closing in on my goal of being able to maintain 8 minute miles!

[BigMech]

5/10/2012 – Day 2 of my 4 day split

Got to the Gym at 6:20am. Man it just won’t stop raining. I’m getting sick of not seeing the sun!

* Stretch

* Cardio
32 minutes on the ellipse machine

* Barbell Bench Press
15 @ bar
12 @ 135
10 @ 185
8 @ 205
8 @ 225
8 @ 235
7 @ 240
7 @ 235
8 @ 230
8 @ 230
10 @ 185

Ab Work, Leg Raises/Knee Raises
20/20
20/20
20/20
20/20
20/20

* Incline Dumbbell Press
10 @ 50
10 @ 60
10 @ 70
10 @ 75
0 @ 80
10 @ 75
10 @ 70
10 @ 70
12 @ 50

* Straight Leg Dead Lifts
15@bar
12@135
12@185
10@225
10@235
8@245
8@255
8@265
8@275
12@185

* Incline Dumbbell Chest Flys
10@30
10@40
10@50
8@55
8@55
8@55
10@40

* Chest Dips
7,8,8,8,7 – Unassisted

* Pushups and Decline Crunches
15/15
15/15
15/15
15/15
18/20

* Stretch

Workout Totaled 2 hours 20 minutes.

Weighed in at 228 lbs after the workout.

Good workout, not much new ground today, but solid work.

[BigMech]

5/11/2012 – Day 3 of my 4 day split

Got to the Gym at 6:00am. Went and saw “The Avengers” last night, so I’m feeling all superhero-ish!

* Stretch

* Cardio
32 Minutes on the step mill

* Cable Tricep Push Downs
12 @ 60
10 @ 80
8 @ 90
8 @ 100
8 @ 105
8 @ 105
8 @ 100
8 @ 100
8 @ 80

* Barbell Squats
15@nothing
12@bar
10@95
10@135
10@185
8@205
8@215
8@225
8@235
8@245
8@255
8@245
8@215
8@185

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 20 with 35lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
12 @ 45
10 @ 65
8 @ 75
8 @ 80
8 @ 85
8 @ 90
8 @ 90
8 @ 85
8 @ 65

* Calf Extensions on Icarian seated incline machine
20 @ 300
20 @ 400
20 @ 400
20 @ 400
18 @ 400
18 @ 400

* Close Grip Bench Press
15 @ bar
12 @ 135
8 @ 185
8 @ 205
8 @ 215
7 @ 215
8 @ 205
8 @ 155

* Leg Press Machine, plate weight only
12 @ 200
10 @ 290
10 @ 380
8 @ 470
8 @ 540
8 @ 610
8 @ 640
8 @ 640
10 @ 470

* Lower Back Extensions
10 + 70lbs
10 + 90lbs
10 + 100lbs
10 + 100lbs
10 + 100lbs

* Stretch

Workout Totaled 2 hours and 40 minutes

Weighed in at 228 after the workout.

Great work out today, I really had my Hulk on Made gains on leg exercises and triceps exercises.

[BigMech]

5/12/2012 – Day 4 of my 4 day split

Got to the Gym at 6:10. Feeling great this morning, I’m even early for a weekend workout!

Stretch

* Cardio
1 mile warm-up running on the track – 7:49 mile.
27 minutes alternating punching the heavy bag, and running laps on the track
6 * sprint lap/1 walking lap
45 minutes total cardio

* Seated Dumbbell Shoulder Press
12@40
12@50
10@60
10@65
7@70
9@65
9@65
8@65
10@50

* Upright Barbell Rows
10@75
10@95
8@115
8@125
8@130
8@135
8@130
8@125
10@105

* Ab Work, Leg Raises/Knee Raises
20/20
20/20
20/20
20/20
20/20

* Standing Side Dumbbell Raises
10@25
8@30
8@35
8@40
8@35
8@35
10@25

* Standing Front Dumbbell Raises
10@25
8@30
8@35
8@40
8@35
8@35
10@25

* Rear Deltoid Machine
10@120
8@140
8@160
8@180
7@180
8@160
10@120

* Barbell Shoulder Shrugs
12@225
10@315
10@405
8@495
8@535
8@555
7@565
7@555
8@535
12@405
Straps at 315, Belt at 495.

* Quad Extensions, single leg
15@50
15@55
15@60
15@65
15@70

* Hammer Strength behind the head press machine
12@90
10@140
8@160
8@180
8@200
0@205
8@200
7@200
8@140

Stretched

Workout Totaled 2 hours and 40 minutes.

Weighed in at 229 after the workout.

Great workout today, tons of energy! Got up the 70’s again on the overhead press, and made gains all over the place. Felt awesome to pull the 565 on the shrugs!

[BigMech]

5/13/2012 – Run at Home

Dragged my butt out at 5:55 am this morning. Ran 5 miles in 47:01. 9:24 pace, just looking to get some miles in the morning, not real concerned about the pace. Nice time for a run, cool, quiet, very few people out. Only problem was that my stupid phone locked up 9/10 of a mile into the run, so I had to estimate my pace, and I had no music!

[BigMech]

5/14/2012 – Day 1 of my 4 day split

Got to the Gym at 6:20am, and then when I was getting changed, I realized I left the stupid work beeper out in the car, so I had to run and get it, making me even later!

* Stretch

* Cardio
30 minutes on the step mill.

* Wide grip cable pull downs
10@120
10@160
8@180
8@200
8@210
7@220
8@210
8@200
10@150

* Shoulder width grip ez-bar curls
10@60
8@80
8@90
8@100
7@100
8@90
8@90
10@70

* Narrow, Prone grip Pulldowns
10@160
8@180
8@200
8@210
7@210
8@200
8@200
10@150

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 35lb plate
Decline Bench Russian Twists – 6 sets of 20 with 35lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
10@90
10@135
10@180
10@190
10@200
10@210
10@220
10@180

* Incline bench dumbbell curls (bodyhard curls)
10@25
8@30
8@35
6@40, thought I had 8 in me, I was wrong...
8@35
8@35

* Flite Plate Loaded Standing Squat Machine
15@machine
15@180
15@270
15@360
15@450
15@540
12@630
15@360

*Bent Over Barbell Rows
10@135
8@185
8@205
8@215
8@225
8@230
8@215
10@155

* Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 230 after the workout.

Great workout today. Made a bunch of gains, everything felt strong, and I had tons of energy. Elbow even felt good today. I really like the extra leg work with squats todays, and quad extensions on day 4. I think it’s what I need to really kickstart my lower body development.

[BigMech]

5/15/2012 – Day 2 of my 4 day split

Got to the Gym at 6:15am.

* Stretch

* Cardio
27 minutes on the ellipse machine, as long as it doesn’t rain, I should be able to get in a run during lunch.

* Barbell Bench Press
15 @ bar
12 @ 135
10 @ 185
8 @ 205
8 @ 225
8 @ 235
8 @ 240
7 @ 240
8 @ 235
8 @ 225
10 @ 185

Ab Work, Leg Raises/Knee Raises
20/20
20/20
20/20
20/20
20/20

* Incline Dumbbell Press
10 @ 50
10 @ 60
10 @ 70
10 @ 75
10 @ 70
10 @ 70
10 @ 70
12 @ 50

* Straight Leg Dead Lifts
15@bar
12@135
12@185
10@235
10@255
8@265
8@275
8@285
8@295
10@235

* Incline Dumbbell Chest Flys
10@30
10@40
10@50
10@50
10@50
10@50

* Chest Dips
8,10,9,8,8 – Unassisted

* Pushups and Decline Crunches
18/18
18/18
18/18
18/18
18/18

* Stretch

Workout Totaled 2 hours 20 minutes.

Weighed in at 230 lbs after the workout.

Good workout. Got another set at 240 on the bench, made some gains on the deadlifts, and some extra reps here and there. Incline dumbbell press is still stuck, I need to switch to a new exercise.

[BigMech]

5/16/2012 – Day 3 of my 4 day split

Got to the Gym at 5:25am. Need to leave work early today. I feel remarkably awake for getting up almost an hour earlier than normal.

* Stretch

* Cardio
1 mile warm-up running on the track – 7:56 mile.
23 minutes alternating punching the heavy bag, and running laps on the track
4 * sprint lap/1 walking lap
38 minutes total cardio

* Cable Triceps Push Downs
12 @ 60
10 @ 80
8 @ 90
8 @ 100
8 @ 110
8 @ 105
7 @ 105
8 @ 100
8 @ 80

* Barbell Squats
15@nothing
12@bar
10@95
10@135
10@185
8@205
8@215
8@225
8@235
8@245
8@255
8@225
8@185

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 45lb plate
Decline Bench Russian Twists – 6 sets of 20 with 45lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
12 @ 45
10 @ 65
8 @ 75
8 @ 85
8 @ 90
8 @ 92.5
8 @ 90
8 @ 90
8 @ 65

* Calf Extensions on Icarian seated incline machine
18 @ 300
18 @ 400
18 @ 400
18 @ 400
18 @ 400
18 @ 400

* Close Grip Bench Press
15 @ bar
12 @ 135
8 @ 185
8 @ 205
8 @ 215
6 @ 225
7 @ 215
8 @ 185
10 @ 135

* Leg Press Machine, plate weight only
12 @ 200
10 @ 290
10 @ 380
8 @ 470
8 @ 540
8 @ 610
8 @ 660
8 @ 680
10 @ 470

* Lower Back Extensions / Standing Overhead Triceps Extensions
10 + 80lbs / 10 @ 80
10 + 80lbs / 10 @ 80
10 + 80lbs / 10 @ 80
10 + 80lbs / 10 @ 80

* Stretch

Workout Totaled 2 hours and 30 minutes

Weighed in at 227 after the workout. Weekend bloat is finally gone.

Good workout today. Made some new ground on the triceps exercises, and had a good leg day as well.

[BigMech]

5/17/2012 – Run During Lunch

Ran 5.15 miles in 44:23. 8:37 miles. My running buddy is back, and we were movin’ today! Run felt great. I never felt like I was really pushing hard, and that is one of our fastest times.

[BigMech]

5/18/2012 – Day 4 of my 4 day split

Got to the Gym at 5:45. Little bit early this morning. Today is Mustang shopping day, so I’m all hyper!

Stretch

* Cardio
32 minutes on the step mill

* Seated Dumbbell Shoulder Press
12@40
12@50
10@60
10@65
8@70
8@70
0@70 thought I could get a third set, but no joy.
10@65
10@65
12@50

* Upright Barbell Rows
10@65
10@105
8@125
8@130
8@135
7@140
8@135
8@125
10@105

* Ab Work, Leg Raises/Knee Raises
20/20
20/20
20/20
20/20
20/20

* Standing Side Dumbbell Raises
10@25
8@30
8@35
8@40
8@40
8@35
10@25

* Standing Front Dumbbell Raises
10@25
8@30
8@35
8@40
8@40
8@35
10@25

* Rear Deltoid Machine
10@120
8@140
8@160
8@180
8@180
8@170
10@120

* Barbell Shoulder Shrugs
12@225
10@315
10@405
8@495
8@525
8@545
8@565
7@575
8@555
12@405
Straps at 315, Belt at 545.

* Quad Extensions, single leg
15@50
15@60
15@65
15@70
15@75

* Hammer Strength behind the head press machine
12@90
10@140
8@160
8@180
8@190
8@200
8@200
8@180
12@110

Stretched

Workout Totaled 2 hours and 40 minutes.

Weighed in at 227 after the workout.

Monster workout today! Got the 70’s up for 2 sets again, thought the 3rd would go, but not quite. 575 on the shrugs felt great, and made a bunch of gains on other exercise as well.

[BigMech]

5/19/2012 – Day 1 of my 4 day split

Got to the Gym at 6:00am, trying to get back in 6 o’clock habit, so I don’t get to work so late.

* Stretch

* Cardio
1 mile warm-up running on the track – 7:51 mile.
27 minutes alternating punching the heavy bag, and running laps on the track
6 * sprint lap/1 walking lap
43 minutes total cardio

* Wide grip cable pull downs
10@120
10@160
8@180
8@200
7@220
8@210
8@210
8@200
10@150

* Shoulder width grip ez-bar curls
10@60
8@80
8@90
8@90
8@90
8@90
8@90
10@70

* Narrow, Prone grip Pulldowns
10@160
8@180
8@200
8@200
8@200
8@200
8@200
10@150

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 45lb plate
Decline Bench Russian Twists – 6 sets of 20 with 45lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
10@90
10@135
10@180
10@205
10@215
8@220
8@225
8@230
10@180

* Incline bench dumbbell curls (bodyhard curls)
10@25
8@30
8@35
8@35
7@35
8@30
10@25

* Flite Plate Loaded Standing Squat Machine
15@machine
15@200
15@290
15@380
15@470
15@560
15@610
15@380

*Bent Over Barbell Rows
10@135
8@185
8@205
8@225
7@230
8@225
8@205
10@155

* Stretched

Workout Totaled 2 hours and 40 minutes.

Weighed in at 228 after the workout.

Good workout today. Not much new ground, but a solid workout, and a good pump afterwards.

[BigMech]

5/21/2012 – Day 2 of my 4 day split

Got to the Gym at 6:05am. Moving back towards 6:00. I’ll get there eventually....

* Stretch

* Cardio
27 minutes on the ellipse machine, as long as it doesn’t rain, I should be able to get in a run during lunch.

* Barbell Bench Press
15 @ bar
12 @ 135
10 @ 185
8 @ 205
8 @ 225
8 @ 235
8 @ 240
7 @ 245
7 @ 235
8 @ 225
10 @ 185

Ab Work, Leg Raises/Knee Raises
20/20
20/20
20/20
20/20
20/20

* Incline Barbell Press
12 @ bar
10 @ 135
10 @ 155
8 @ 175
8 @ 185
8 @ 195
7 @ 200
7 @ 195
8 @ 185
10 @ 135

* Straight Leg Dead Lifts
15@bar
12@135
12@185
10@235
10@255
8@275
8@285
8@295
8@305
8@275
10@235

* Incline Dumbbell Chest Flys
10@30
10@40
10@50
10@55
10@55
10@55
10@40

* Chest Dips, Unassisted
10
8 +10 lbs
8 +25 lbs
8 +25 lbs
8 +25 lbs

* Pushups and Decline Crunches
18/20
18/20
18/20
18/20
18/20

* Stretch

Workout Totaled 2 hours 20 minutes.

Weighed in at 229 lbs after the workout.

Great workout, put up 245 for 7 on the bench, which is first for me. Went to the incline barbell instead of dumbbell today, felt good, so I’ll stick with that for a while. Added some more weight on the chest dips this week as well.

[BigMech]

Ran 5.15 miles in 45:05. 8:45 miles. Not a bad run today, super humid, and I forgot my heart rate monitor, so I was winging it!

[BigMech]

5/22/2012 – Day 3 of my 4 day split

Got to the Gym at 6:05am. Slowly getting back on schedule.

* Stretch

* Cardio
32 minutes on the step mill.

* Standing Overhead Barbell Triceps Extensions
12 @ 60
10 @ 70
8 @ 80
8 @ 80
8 @ 80
8 @ 80
8 @ 80
12 @ 60
The only decent pully stack for pushdowns was busy, so I went with these.

* Barbell Squats
15@nothing
12@bar
12@95
12@135
10@185
10@205
8@225
8@235
8@245
8@255
8@265
8@270
8@225
10@185

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 45lb plate
Decline Bench Russian Twists – 6 sets of 20 with 45lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
12 @ 45
10 @ 70
8 @ 80
8 @ 85
8 @ 90
8 @ 95
8 @ 100
10 @ 70

* Calf Extensions on Icarian seated incline machine
18 @ 300
18 @ 400
18 @ 400
18 @ 400
18 @ 400
18 @ 400

* Close Grip Bench Press
15 @ bar
12 @ 135
8 @ 185
8 @ 195
8 @ 205
8 @ 215
8 @ 225
8 @ 185

* Leg Press Machine, plate weight only
12 @ 180
12 @ 360
10 @ 450
8 @ 540
8 @ 630
8 @ 680
8 @ 720
10 @ 450

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
10 + 80lbs / 10 @ 25
10 + 80lbs / 10 @ 25
10 + 80lbs / 10 @ 25
10 + 80lbs / 10 @ 25

* Stretch

Workout Totaled 2 hours and 45 minutes

Weighed in at 228 after the workout.

Great leg workout today. Hit some new highs on the squat, leg press and hamstring curls. Got 8@225 on the CGBP as well. Very pleased with today!

[BigMech]

5/23/2012 – Day 4 of my 4 day split

Got to the Gym at 6:15. Really didn’t want to get out of bed this morning!

Stretch

* Cardio
1 mile warm-up running on the track – 8:16 mile.
23 minutes alternating punching the heavy bag, and running laps on the track
4 * sprint lap/1 walking lap
38 minutes total cardio

* Seated Dumbbell Shoulder Press
12@40
12@50
10@60
10@65
0@70
10@65
10@65
9@65
8@65
12@50

* Upright Barbell Rows
10@65
10@105
8@115
8@125
8@125
8@125
8@115
10@95

* Lifefitness Ab Crunch Machine
25 @ 120
25 @ 130
25 @ 130
25 @ 130
20 @ 120

* Standing Side Dumbbell Raises
10@20
10@25
8@30
8@35
8@35
8@30

* Standing Front Dumbbell Raises
10@20
10@25
8@30
8@35
8@35
8@30

* Rear Deltoid Machine
10@100
10@120
8@140
8@160
8@160
8@140

* Quad Extensions, single leg
15@50
15@60
15@70
15@80
15@90
15@60

* Barbell Shoulder Shrugs
12@225
10@315
10@405
8@495
8@535
8@555
8@565
8@575
8@555
8@535
12@405
Straps at 315, Belt at 495.

* Hammer Strength behind the head press machine
12@90
10@140
8@160
8@180
8@190
8@200
8@140

Stretched

Workout Totaled 2 hours and 30 minutes.

Weighed in at 228 after the workout.

Tough workout today, never got into the grove. Put in some good work, but very little new ground, and the 70’s just wouldn’t go on the overhead press. Tomorrow is a day off from lifting and I think I need it!

[BigMech]

Forgot to post this yesterday:

5/24/2012 – Run During Lunch

Ran 5.15 miles in 45:01. 8:44 miles. Decent run considering I never got into the grove, it was a slog the whole way!

[BigMech]

5/25/2012 – Day 1 of my 4 day split

Got to the Gym at 6:15am, Got to bed earlier last night, so I’m feeling better this morning.

* Stretch

* Cardio
34 minutes on the step mill.

* Wide grip cable pull downs
12@120
10@160
8@180
8@200
8@220
7@220
8@210
8@210
10@150

* Narrow grip preacher ez-bar curls
12@60
12@60
12@60
10@70
10@70
8@80
8@80
12@60

* V-Handle Pulldowns
10@160
8@180
8@200
7@200
8@190
8@190
8@180
10@150

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 45lb plate
Decline Bench Russian Twists – 6 sets of 20 with 45lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
10@90
10@135
10@180
10@190
10@200
10@210
10@220
10@180

* Incline bench dumbbell curls (bodyhard curls)
10@25
8@30
8@35
8@35
7@35
8@30
10@25

* Flite Plate Loaded Standing Squat Machine
15@machine
15@200
15@400
15@490
15@580
15@670
12@720
12@740
15@580

*Wide Grip Cable Rows
10@140
10@160
8@180
8@190
8@180
8@180
10@140

* Pullups
4,3,3

* Stretched

Workout Totaled 2 hours and 30 minutes.

Weighed in at 229 after the workout.

Much better workout today than Wednesday. I felt good going in, and came out of the work with a great pump and progress on a bunch of exercises. Good way to kick off the holiday weekend!

[BigMech]

5/26/2012 – Day 2 of my 4 day split

Got to the Gym at 6:15am. Ready to move some weight this morning!

* Stretch

* Cardio
1 mile warm-up running on the track – 7:53 mile.
25 minutes alternating punching the heavy bag, and running laps on the track
6 * sprint lap/1 walking lap
42 minutes total cardio

* Barbell Bench Press
15 @ bar
12 @ 135
10 @ 185
8 @ 205
8 @ 225
8 @ 235
8 @ 240
8 @ 245
8 @ 240
8 @ 225
10 @ 185

Ab Work, Leg Raises/Knee Raises
20/20
20/20
20/20
20/20
20/20

* Incline Barbell Press
12 @ bar
10 @ 135
10 @ 165
8 @ 185
8 @ 195
6 @ 200
8 @ 195
8 @ 185
10 @ 135

* Straight Leg Dead Lifts
15@bar
12@135
12@185
10@235
10@255
8@275
8@295
8@305
8@315
10@235

* Incline Dumbbell Chest Flys
10@30
10@40
10@50
8@55
8@55
8@55
10@40

* Chest Dips, Unassisted
10
8 +25 lbs
8 +25 lbs
8 +25 lbs
8 +10 lbs
8

* Pushups and Decline Crunches
15/20
15/20
15/20
15/20
15/20
15/20

* Stretch

Workout Totaled 2 hours 40 minutes.

Weighed in at 230 lbs after the workout.

Good workout today. 3 sets of bench at 240 or above is a first for me, felt great! Made a little progress on the SLDL’s as well. Everything else pretty much carried over from last session.

[BigMech]

5/27/2012 – Run before Church

Got up at 5:30am and ran 5.8 miles in 54:15. 9:19 per mile pace. Nice run this morning and beautiful weather for it. 60 degrees and sunny. Just me and a couple of other runners on the road.

[BigMech]

5/28/2012 – Day 3 of my 4 day split

Got to the Gym at 6:25am. Slept in a little on Memorial Day.

* Stretch

* Cardio
32 minutes on the step mill.

* Cable Triceps Push Downs
12 @ 60
10 @ 80
8 @ 90
8 @ 100
8 @ 105
8 @ 110
8 @ 105
8 @ 105
10 @ 75

* Barbell Squats
15@nothing
12@bar
12@95
12@135
10@185
10@205
8@225
8@245
8@255
8@265
8@275
8@285
8@225
10@185

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 45lb plate
Decline Bench Russian Twists – 6 sets of 20 with 45lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
12 @ 45
10 @ 70
8 @ 85
8 @ 95
8 @ 100
8 @ 105
8 @ 105
8 @ 100
10 @ 70

* Calf Extensions on Icarian seated incline machine
20 @ 300
20 @ 400
20 @ 400
20 @ 400
20 @ 400
20 @ 400

* Close Grip Bench Press
15 @ bar
12 @ 135
8 @ 185
8 @ 205
8 @ 215
8 @ 225
6 @ 230
8 @ 215
10 @ 155

* Leg Press Machine, plate weight only
12 @ 200
12 @ 380
10 @ 470
8 @ 560
8 @ 650
8 @ 700
8 @ 650
8 @ 650
10 @ 470

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
10 + 90lbs / 10 @ 25
10 + 90lbs / 8 @ 30
10 + 90lbs / 8 @ 30
10 + 90lbs / 10 @ 25
10 + 90lbs / 10 @ 25

* Stretch

Workout Totaled 2 hours and 35 minutes

Weighed in at 231 after the workout.

Another good leg workout! Some new highs, and solid work everywhere else. Squats are really coming along, and my legs feel much stronger than they did at the beginning of the year!

[BigMech]

5/29/2012 – Day 4 of my 4 day split

Got to the Gym at 6:10. Holy crap the pollen was bad this morning. I got in my truck, and couldn’t even see out the windshield!

Stretch

* Cardio
27 minutes on the ellipse machine

* Seated Dumbbell Shoulder Press
12@40
12@50
10@60
10@65
8@70
0@70
10@65
10@65
10@65
12@50

* Upright Barbell Rows
10@65
10@105
8@125
8@135
8@125
8@125
8@125
10@95

Ab Work, Leg Raises/Knee Raises
20/20
20/20
20/20
20/20
20/20

* Standing Side Dumbbell Raises
10@20
10@25
8@30
8@35
8@40
8@35
10@25

* Standing Front Dumbbell Raises
10@20
10@25
8@30
8@35
8@40
8@35
10@25

* Rear Deltoid Machine
10@100
10@120
8@140
8@160
8@180
8@160
10@120

* Quad Extensions, single leg
15@50
15@65
15@75
15@85
15@95
15@65

* Barbell Shoulder Shrugs
12@225
10@315
10@405
10@495
8@535
8@555
8@575
7@585
8@565
12@405
Straps at 315, Belt at 535.

* Standing Barbell Shoulder Presses (Rocky’s, alternating in front and behind the head.)
16@bar
14@65
10@85
8@105
8@115
6@125
8@115
8@105
10@75

Stretched

Workout Totaled 2 hours and 30 minutes.

Weighed in at 230 after the workout.

Good workout today. Not too much new ground, but the workout felt good, and I had a good pump afterwards.

[BigMech]

5/29/2012 – Run During Lunch

Ran 5.15 miles in 45:34. 8:51 miles. Massively humid today for the run, little bit off our normal pace, but not too shabby.

[BigMech]

5/30/2012 – Day 1 of my 4 day split

Got to the Gym at 6:10am.

* Stretch

* Cardio
32 minutes on the step mill.

* Wide grip cable pull downs
12@120
10@160
8@180
8@200
8@220
8@210
8@210
8@200
10@150

* Narrow grip preacher ez-bar curls
10@60
10@70
8@80
8@90
8@90
8@90
8@90
10@60

* Narrow, Prone grip Pulldowns
10@140
8@160
8@180
8@200
8@200
8@200
8@200
10@150

* Core Work
Decline Bench Sit-ups – 4 sets of 30 with 45lb plate
Decline Bench Russian Twists – 6 sets of 20 with 45lb plate

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
10@90
10@135
10@180
10@205
8@215
8@225
8@235
8@245
10@180

* Incline bench dumbbell curls (bodyhard curls)
10@20
10@25
8@30
8@35
7@40
8@35
10@25

* Flite Plate Loaded Standing Squat Machine
15@machine
15@200
15@380
15@470
15@560
15@650
12@740
12@740
15@470

*Wide Grip Cable Rows
10@140
10@160
8@180
8@190
8@200
8@180
8@180
10@130

* Pullups
4,3,3,2

* Stretched

Workout Totaled 2 hours and 35 minutes.

Weighed in at 230 after the workout.

Good workout this morning. Made a couple of gains here and there, put in some solid work. Nice way to kick off my 40th year on the planet!