One shall stand, the rest shall fall

"Not my usual, but nice."

29 Dec 2009

Dumbbell Press

30lbs x 5
30lbs x 5
35lbs x 5
35lbs x 4

Deadlift

135lbs x 5
155lbs x 5
155lbs x 5
185lbs x 5
185lbs x 5

Rows

125lbs x 5
135lbs x 5
135lbs x 5
145lbs x 5
145lbs x 5

Burpees

10

3 Sets of ten each

Wide Push up
Alternating Shuffle Push up
Diamond Push up
Crunches
Ab Dolly

I'm going to have to start doing just one armed presses for awhile. The strength disparity between my left and right side is too much. Deadlifts went well today thanks to my straps. I'll probably hold off on going up in weight for a couple of weeks just so I can get used to it again. Also I'm going to start doing ten reps on Rows instead of five. Found out the gym has a speed and heavy bag, with gloves...may have to start using those as well.
 
"What if there is no tomorrow? There wasn't one today."

31 Dec 2009

Dumbbell Bench

35lbs x
40lbs x 5
40lbs x 5
45lbs x 5
45lbs x 4

Squats

135lbs x 5
185lbs x 5
195lbs x 5
205lbs x 5
215lbs x 5

Chin ups

9
5
4
3

Burpees

11

3 Sets of ten each

Wide Push up
Alternating Shuffle Push up
Diamond Push up
Crunches
Ab Dolly

Squats went up easy today. I may try adding even more weight next time. I'm starting to have the same problem with bench as press, maybe I'll just stay at lower weights for awhile.
 
"There is no conflict."

2 Jan 2010

Dumbbell Press

30lbs x 5
30lbs x 5
30lbs x 5
30lbs x 5
30lbs x 5

Deadlift

135lbs x 5
155lbs x 5
155lbs x 5
185lbs x 5
185lbs x 5

Rows

135lbs x 5
135lbs x 5
145lbs x 5
145lbs x 5
155lbs x 5

Burpees

12

3 Sets of ten each

Wide Push up
Alternating Shuffle Push up
Diamond Push up
Crunches
Ab Dolly

I'm going to start doing ten reps on Rows, five doesn't seem like it's enough. I probably won't move up on weight for press or deadlift for another week or so. I've been thinking about adding some power cleans as well. I'll start some cardio next week.
 
Goals for 2010:

Weight: 165lbs, pretty realistic I think. I'm around 150 right now.


Bench Press: 185lbs

Honestly, I can' remember the last time I did regular bench press, but around March I'm going to stop the Dummbbell Bench and start regular bench.

Dumbbell Press: 55lbs

I decided to go with a modest goal here as the strength disparity is really too great for me to get an accurate reading of where I'll be at.

Deadlift: 275lbs

My max is probably over 200, but once again I'm going for modest goals and grip is/will always be an issue for me so I have to take that into consideration as well.

Back Squat: 285lbs

I've been doing really well with these lately, I don't know why they just seem to be going a lot smoother. It's like something just clicked.

Chin ups: 25 in a row

I can do about half that now so this should be attainable.

I realize most of these are modest especially in comparison to some people on the board, but since I'm just starting to get serious about this I don't want to get over confident. If I start making progress faster than anticipated I'll just change my goals to accommodate my burgeoning strength.
 
Congrats on the yellow belt.

Are your rows with a barbell or a cable system?
 
There actually "compound rows". Here's the machine I use.

nnp07CompoundRow.jpg
 
"I will not fade silently into the night."

22 Jan 2010

Dumbbell Bench

35lbs x 5
35lbs x 5
40lbs x 5
40lbs x 5
40lbs x 5

Squats

135lbs x 5
155lbs x 5
185lbs x 5
185lbs x 5
205lbs x 5

Chin ups

10
5
5

Burpees

13

3 Sets of ten each

Wide Push up
Alternating Shuffle Push up
Diamond Push up
Crunches

Today's workout was surprisingly easy considering I haven't been in the gym in almost 3 weeks. I'm done traveling for awhile so I'll be back in everyday. I should have gone for more weight on squats and bench.
 
"Quiet knave."

23 Jan 2010

Dumbbell Press

30lbs x 5
30lbs x 5
30lbs x 5
30lbs x 5
30lbs x 5

Deadlift

135lbs x 5
155lbs x 5
155lbs x 5
185lbs x 5
185lbs x 5

Rows

135lbs x 5
135lbs x 5
145lbs x 5
145lbs x 5
155lbs x 5

Burpees

14

3 Sets of ten each

Wide Push up
Alternating Shuffle Push up
Diamond Push up
Crunches

Decent workout today. I was really tired from lack of sleep and working over time today so I went trough the workout quickly just to get it done and over with. Hopefully tomorrow will be better.
 
"Is it snowing in space?"

25 Jan 2010


Dumbbell Bench

35lbs x 5
35lbs x 5
40lbs x 5
40lbs x 5
40lbs x 5

Squats

135lbs x 5
185lbs x 5
185lbs x 5
205lbs x 5
205lbs x 5

Chin ups

12
5
5

Burpees

15

3 Sets of ten each

Wide Push up
Alternating Shuffle Push up
Diamond Push up
Crunches

I need to start doing more weight on squats. The weights going up too easy. I don't know why I started making improvements on chin ups after such a long lay off, but I'm not complaining. I slipped on the second set which is why I only got 5 reps in. Push ups are getting a little easier too.
 
"Puddhwacker."

26 Jan 10


Dumbbell Press

30lbs x 5
30lbs x 5
30lbs x 5
30lbs x 5
30lbs x 5

Deadlift

135lbs x 5
155lbs x 5
155lbs x 5
185lbs x 5
185lbs x 5

Rows

135lbs x 8
135lbs x 8
145lbs x 8
145lbs x 8
155lbs x 5

Burpees

16

3 Sets of ten each

Wide Push up
Alternating Shuffle Push up
Diamond Push up
Crunches

I'm glad I added more reps to the Rows, I can really feel them now. I don't know what I'm going to do about deadlifts. I think I need a new/different strap. We'll see what happens. Overall good workout.
 
"What some people mistake for the high cost of living is really the cost of high living."

29 Jan 2010

Dumbbell bench

35lbs x 5
35lbs x 5
40lbs x 5
40lbs x 5
40lbs x 5

Back Squats

135lbs x 5
205lbs x 5
205lbs x 5
215lbs x 5
215lbs x 5

Chin ups

13
7

Burpees

17

3 sets of Ten each

Wide Push up
Alternating Shuffle Push up
Diamond Push up
Crunches

Solid work out today. I know I can do more on squats but I don't want to over extend myself. I have a feeling I'll do that so I'm going to take it steady. Chin ups were easy as well. Need to start setting a higher goal.
 
"Sometimes the questions are complicated and the answers are simple." -- Dr. Seuss

1 Feb 2010

Dumbbell Press

30lbs x 5
30lbs x 5
30lbs x 5
30lbs x 5
30lbs x 5

Deadlift

135lbs x 5
155lbs x 5
155lbs x 5
185lbs x 5
185lbs x 5

Rows

135lbs x 8
140lbs x 8
145lbs x 8
145lbs x 8
155lbs x 5

Burpees

18

3 sets of Ten each

Wide Push up
Alternating Shuffle Push up
Diamond Push up
Crunches

Smooth work out today. I'm going to have to do something about my grip/straps or else I won't be able to deadlift much more than that.
 
"Wisdom is what's left after we've run out of personal opinions." -- Cullen Hightower

2 Feb 2010

Dumbbell Bench

35lbs x 5
40lbs x 5
40lbs x 5
40lbs x 5
40lbs x 5

Back Squats

135lbs x 5
205lbs x 5
205lbs x 5
215lbs x 5
215lbs x 5

Chin Ups

15 (Rep PR)
7

Burpees

19


3 sets of Ten each

Wide Push up
Alternating Shuffle Push up
Diamond Push up
Crunches
 
"If every instinct you have is wrong, than the opposite must be right." - Jerry Seinfeld

29 August 2014

Weight: 155lbs

Back Squat
45lbs x 5
135lbs x 5
95lbs x 5
115lbs x 5
115lbs x 5

Bench
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 3
95lbs x 3

Chin Ups
5
5
3
3
2

Cardio

30 minutes - Treadmill, barely over 2 miles.

Notes: First time I've worked out in years and it showed. 95 was harder to get up than I'd like to admit. With squats I was trying to find a good starting weight as my technique has never been perfect, but when I went down too far or had too much weight it hurt my left knee. I don't know what that's about. Hopefully I can keep this up with some consistency. I wanted to do deadlifts and presses too, but I forgot everyone works out at 5am. Perhaps next time.
 
Last edited:
"There's a reason to hit anybody, just don't do it." - Chris Rock

31 August 2014

Back Squat
45lbs x 5
95lbs x 5
95lbs x 5
115lbs x 5
115lbs x 5

Bench
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 3

Deadlift
95lbs x 5
95lbs x 5
115lbs x 5
115lbs x 5
125lbs x 5

Chin ups
5
5
5
2
2

Intervals
15 minutes, walk-run

Burpees
1

Notes: No problems with the left knee today. I'm pretty sure it's because I stretched before I left the house today and I started taking longer breaks between sets on all my workouts. Last time I just kind of rushed through them. I know I can lift more on deadlifts and squat but I really want to get technique down first. Bench seems to be my most difficult for now. Definitely going to stick with intervals for awhile. Overall good work out.
 
"If we were meant to talk more than listen, we would have two mouths and one ear." -Mark Twain

3 September 2014

Back squat
45lbs x 5
95lbs x 5
95lbs x 5
115lbs x 5
135lbs x 5

Bench
95lbs x 5
95lbs x 5
95lbs x 5
95lbs x 5
105lbs x 2

Chins up
5
5
4
2
2

Intervals
15 minutes, walk/run

Burpees
2

Notes: Bench is still my weak link. I don't know if I'm not taking enough time between sets or what (currently only 30 seconds). Squats felt great, I can definitely do higher weight. Intervals felt good too. May up my time to 20 minutes.
 
"The combination of active and contemplative virtues is one of the most enduring themes in three thousand years of experience of what it means to be a man." - Waller Newell

4 September 2014

Run
3 miles

Burpees
3

Notes: I ran a 5k in March in under 23 minutes...needless to say it took me a lot longer than that today to run 3 miles. Small steps.
 
This is what I've been taking post workout. Any opinions/suggestions/ideas/etc? Thanks.

22056_CytoGainer_6lbs-VanillaShake.png
 
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