Log BTH

[BTH]

8/11/08:

Dumbell Internal Rotations
15#x15rx4s

Dumbell upright rotations:
12.5#x15,15,15,10

Reverse Wrist curls tri setted with wrist curls and close grip bench
Reverse WC:
40x10,10,9,5,7

Wrist curls:
90x6,8,8,9,9

CGBP:
90x12
100x12rx4s

Curl supersetted with Triceps dips:
Curl:
90x8,8,7

Triceps dips:
8,8,6

Prone INcline curl supersetted with standing triceps ext:
PIC;
80x8,7
70x7

STE:
50x10
60x8,8

[BTH]

8/12/08:

2.25 mile run in 24:28

75 degrees / 94% humidity

[BTH]

8/13/08:

Seated 80 degree OH press supersetted with chinups:
Oh press:
75x12
80x10
85x9
90x6

PU:
12,8,7,6

INcline Bench SS with pullovers:
Bench:
90x12
100x9
101x7
101x6

PO:
55x12
60x10
65x8
70x6

Pendlay Row:
130x8rx4s

Curl Trisetted with triceps dips and stand tri ext:
curl:
85x12
90x10
100x6
100x5

dips:
8,8,6,5

TE:
55x12,8
52x8,6

[BTH]

8/14/06:

Sumo Squats trisetted with SLDL and Calf Raises:
Squats:
130x10
140x10
160x10
170x10

SLDL:
130x10
140x10
160x10
170x10

Calf:
130x15
140x15
160x15
170x15

Full Squats:
150x12
160x10
160x8
170x6

Slept in today until 4:00 AM, so ran out of time to do the superset of DL and Ab wheel.

[BTH]

8/15/08:

2.25mile run in 24:08

[BTH]

8/17/08:

Standing OH Press tri setted with chinups and standing bent over laterl raises:

OH press:
80x12
90x10
95x8
107x8
110.5x6

Chinups:
1st set was pullups, but these don't really work well with my settup. Sets 2 thru 5 were chinups.
9,10,8,8,6

Lat raise:
30x12,10,10,9,8

Flat Bench Trisetted with Pullovers and Pendlay row:
Bench:
120x12
130x10
150x8
151x7
151x6

Pullovers:
60x12
65x10
70x8
71x8
75x6

Pendlay row:
120x12
125x10
130x8
135x8
135x6

[BTH]

8/19/08:

Sumo Squats trisetted with SLDL and Calf Raises:

Squats:
110x10
130x10
165x10
180x7

SLDL:
110x10
130x10
165x10
180x9

Calf:
110x15
130x15
165x15
180x15

Full Squats:
130x10
165x8

Sumo DL:
200x10
230x8
250x6
275x5
280x2

[BTH]

8/22/08:

Busy at work last couple days.

today's workout:
Dumbell Internal rotations:
10#x25r
12.5#x20,20,20

Dumbell upright rotations:
10x15 (both sides at same time)
10x20,20,20

Reverse Wrist Curls tri setted with Wrist Curls and Close Grip Bench Press:
reverse WC:
40x10,10,10,9,8

Wrist Curl:
70x12
90x9
95x8,8,8

CGBP:
100X12
105# x12r x4s

Curl supersetted with triceps dips:
Curl:
80x8
85x8
87x8
90x8,6

Dips:
10,9,8,7,6

Prone Incline curl supersetted with standing triceps ext:
PIC:
60x8
65x8
70x8
75x8
80x6

STE:
45x12
50x10
55x8
60x8
65x6

[BTH]

8/24/08:

Seated 80 degree OH press superseted with chinups:
OH press:
80x12
82x10
85x8
90x6

Pullups:
12,10,8,6

Incline Bench Supersetted with Pullovers:
Bench:
90x12
100x10
105x7
110x6

Pullovers:
60x12
70x10
75x8
75x6

Pendlay row:
130x8
132x8< too heavy
130.5x8
130.5x8< not quite touching last 4 reps

Curl tri-setted with triceps dips and standing triceps extensions:
Curl:
90x12
90x10
100x7
95x6

dips:
11,9,8,9

Triceps ext:
50x12,10
51x8
51.5x7

[BTH]

Needed a few days off, as my legs were sore. Not used to working out the legs 2x per week in addition to running 2x per week yet. Also, for a while we ran out of MSM and Glucosamine. I was going to work out today, didn't make it. I'll start up again tomorrow. Another thing, I need to stretch my legs more to avoid muscle soreness.

[BTH]

8/27/08:

Standing Oh Press tri setted with chinups and standing bent over lateral raises:
OH press:
85x12
90x10
100x8
110x7
110x5

Chinups:
12,10,8,8,7

Lat raise:
30x12,10,10,10, 10

Flat Bench trisetted with pullovers and Pendlay row:
130x12
130x10
145x8
150x6
150x6

Pullovers:
60x12
60x10
70x8
70x8
75x6

Pendlay row:
130x12 < too high to start with
120x10
130x9
130x8
135x8 < not touching chest on last two reps

[BTH]

8/29/08:

1.8 mile run in 20:08

[BTH]

Workouts were interupted by Hurricane Gustov. I'm back home now.
Here is what I did while evacuated:

8/31/08:

upper body band workout

9/1/08:

1.5 mile hike, .75 mile uphill then .75 mile downhill: Pinnacle Mountain, AR.
9/2/08: (used my friends son's weight set while evacuated to Arkansas)

reverse wrist curl:
30x12

dumbell reverse wrist curl:
16# x12,19,11

Wrist curl:
72x15
70x13,10
100x5

Close grip BP:
50x20
100x12,11,10

Curl:
80x9
70x8.6


9/4/08:

bodyweight leg exercises:
one legged squats x10
one legged calf raises x15
chair exercise

hamstrings:
kickbacks with chest expander

[BTH]

9/10/08:

Standing Oh Press tri setted with chinups and standing bent over raises:

OH press:
85x12
90x10
100x8
105x8
110x6

Chinups:
10,10,8,8,7

Lat raise:
25x12
30x10
35x8,8,8

Flat Bench trisetted with Pullovers and Pendlay Row"
Bench:
130x12
130x10
140x8
145x8
150x6

Pullovers"
60x12
65x10
70x8
70x8
75x6

Pendlay row:
120x12
125x10
130x8
132.5x8
135x7

[BTH]

9/11/08:

lunge trisetted with SLDL and calf raises:
Lunge:
80x10
110x10
130x9 <too heavy
115x9

SLDL:
110x12
130x12
170x10,10

Calf Raise:
110x15
130x15
170x15,15

full Squat:
130x12,10,8

[BTH]

9/13/08:

Dumbell INternal Rotations:
12.5x20r
15x20r
17.5x20r
20x20r

Cuban Rotations:
40x15,15,10

Reverse Wrist Curl Tri Setted with Wrist Curl and Close Grip Bench Press:

RWC:
40x20,13,13,9,9

WC:
75x10
100x8
105x8,8,7

CGBP:
100x15
105x12,12
110x12,10

Curl Supersetted with Triceps dips:

Curl:
80x10
90x8
95x8
100x6,6

Dips:
10,10,8,7,6

Prone Incline Curl supersetted with Standing Triceps Extension:

PIC:
60x8
70x10
80x7
85x6
85x6< Not quite finished last rep. Held for a few seconds as far up as I could get it

STE:
50x12
57.5x9
58x6
50x8
50x6

[BTH]

9/16/08:

Seated 80 degree OH press supersetted with chinups:
OH press:
85x12
87x10
90x8
95x3
92x4

Comments: Started too heavy next time: start at 80, and go 80, 82, 85, 90 for 12, 10, 8, 6

Chinups:
11, 9 8 6

Incline Bench Supersetted with Pullovers:
Bench:
92x10 <Start at 90 next time 12,10, 8, 6
95x8
95x8
105x2
100x4

Pullovers:
60x12
70x10
75x8
75x6

Pendlay Row:
130x8, 8, 8, 7 <stay at 130

Curl supersetted with Triceps dips:
Curl:
85x12
90x10 <too much increase here
90x5
85x6

Dips:
10,8,5,6

Comments: Should have been a tri-set with Triceps extensions also. Ran out of time

[BTH]

9/17/08:

lunge tri-setted with SLDL and calf raises:
Lunge:
90x12
110x10
110x10

SLDL:
110x12
150x12
170x10

Calf Raises:
110x20
150x18
170x15

Full squat:
110x15
120x15
130x12
150x9
150x5

Sumo DL:
200x8
220x8
240x6
230x6
230x1 <Back went out

[BTH]

Two days ago, my back was basically done hurting, so I gave it two more days of rest, just to be safe, but that was not enough. I tested it today with light DL's at the start of the workout, and right after the workout it was fine, but after driving for an hour to work, it was sore for the rest of the day. Here is today's workout. Tomorrow will be a rest day:

9/25/08:
Sumo DL:
130x5
150x5
170x5
180x5
190x5

Flat Bench:
130x5
150x5
160x5
165x2
161x5
162x2

Chest Dips:
7,5,4,4

Incline Bench:
80x5
90x5
100x5
105x4
103x4

Triceps Dips:
9,7,6,5,5

[BTH]

9/27/08:

Chest expander workout:

Lateral Pulldown, knuckles in:
40# x15
64# x10,6

Military Press:
40# x10
48# x 10
64# x6,5

Lateral pull down knuckles in:
40#x10
88# x 10rx3s

Out front palms down:
40x10
64x6,5

Diagnol pull down:
64#x10