Puck's New Log

[puckman2001]

warm up on bike for 5 minutes

weight plate side lunge 3 @ 25lbs(20 reps each leg),25lbs (18 reps each leg), 25lbs (20 reps each leg)

overhead squats 3 x 18 @ 25lbs, 25lbs (20 reps), 25lbs

weighted sit ups 3 x 18 @ 25lbs,25lbs,25lbs (20 reps)

leg ups 1 x 15 reps...and 1 x 20 reps

biked up huge hill 3 times for a total of 4 minutes (only timed goign up it)

[puckman2001]

played some pick up basketball, and did a little running
First workout
Bench 4 x 8 @ 135 (10 reps),145,145,135
db pullover 3 x 10 @ 50,60,60
dips 3 x 6
db curls 3 x 8 @ 70(10), 80 (6), 70
cable curls 3 x 8 @ 120,120,120

2nd workout
squats 3 x 10 @ 225,225,225
swiss ball crunches 3 x 40 @ 12,12,12lbs
leg press 3 x 8 @ 490,490,490
calf raises 3 x 10 @ 160,160,170
leg curls 3 x 8 @ 150,160,160

3rd workout
db rows 3 x 8 @ 65,70,70(10 reps )
shoulder press 3 x 10@ 70,80,80
lat pulldowns 3 x 10 @ 120,160,140
bench 2 x 20 @ 45,65
bench 1 x 7 @ 155
abs

[puckman2001]

warm up (bike for 5 minutes then dynamic streching)
squat 4 x 6 @ 225,245,260,270lbs
deadlift 3 x 8 @ 185,185,195lbs ( a little easy but still solid)
box jumps 3 x 20
low back extension 3 x 15 @bodyweight (20 reps), 35lbs,35lbs
russian twists 2 x 20 @ 12,12lbs
swiss ball crunches 2 x 20 @ 12,12lbs

I'm really motivated because of my hockey future seems to be opening up more and the injury seems not to be bothering me anymore (Thank God!). 2nd time i've done squats and almost if not as where i was last yr at the end of summer.

[puckman2001]

warm up on bench
bench 4 x 6 @ 145,150,150,150
sitting curls 3 x 8 @ 70,70,70lbs
cable bench 3 x 10 @ 80,90,80lbs (hard, arms kept shaking)
cable curls 3 x 8 @ 70,70,60lbs
swiss ball pushups 2 x 25
ran one mile on treadmill in about 6:45

Today i took some thermogain which i usually take one about 45 minutes before to keep me focused and intense. I also take whey after, but anyways i took one 3 hrs before workout and another 45 minutes before the workout and the pump was sick. I swear i thought my arms were gonna ripp. As for intensity i felt like it was def there. Shoulder felt fine and seems like i'll be beyond where i was before in a month or so...hopefully

[puckman2001]

warm up on bike
dynamic warm up/ streching
2x10 yd
2 x 10 yd w/ parachute
2x20yd
2 x 20 yds with parachute
3 x 40 yds
3 x 40 yds with parachute
1x 80 yds (40 yd there and back)
cool down
static streching


I felt a bit slow and groin bugged me at the end so i only did one of the 80 yd ones.

[puckman2001]

tricep pushdown 3 x 10 @ 140,150,160
db row 3 x 10 @ 70,80,80
lat pulldown 3 x 10 @ 138,150,138
skull crushers 3 x 8 @ 65,65,65
pull ups 2 x 8
abs

[puckman2001]

i did one day of cardio and two days of lifting this week, last week i'll be posting on here cuz i got my hockey workout from my team, whcih i have a log in the workout book...
Workout one
warm up
bench 4 x 6 @ 145,155,155,145
seated curls 3 x 8 @ 80,70,80
cable becnh 3 x 10 @ 80,80,80
cable curls 3 x 8 @ 130,140,140

workout two
warm up
squat 4 x 6 @ 225,265,270,270
deadlift 3 x 8 @ 185(10 reps),185,185
box jumps 3 x 20
supermans 2 x 15
russian twists 2 x 30 @ 10,10
swissball crunches 2 x 30 @ 10 lbs

I've put on about 1o lbs since hockey season and its not really any fat, i'm a lot stronger than i was before..at least since my injury