Workout Log (Strength)

[DLesko]

starting really working hard again about a month ago. I am going to post my logs from then until yesterday to get me up to date. Any thoughts or comments are most welcome. I had a hard time getting back into the grove after such a long payoff so i did miss some workouts (that's why you will see more chest days then anything) but i beleive i am back on track.
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November 11, 2005

Chest

Bench Press
135 X 10
225 X 4
225 X 3
225 X 3
235 X 2
235 X 2

Incline Bench
135 X 10
165 X 6

Shoulders

Military Press
135 X 6
135 X 6

Tri

50 X 10
50 X 10
50 X 10

Comments: I went easy today. This is my first workout in a log time and i got weak very fast

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Novemeber 16 2005

Back

Pulldowns
130 X 8
130 X 6
140 X 3
140 X 2

Glose Grip Pulldowns
120 X 8
130 X 4
130 X 3

Seated Row
130 X 10
150 X 6
150 X 5

Biceps

Barbell Curls
95 X 8
95 X 8
95 X 4

Comments: First back day in a long time. I was a bit nervous due to my neck but things felt fine afterwards and i had a decent workout.

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November 21, 2005

Chest

Bench Press
135 X 10
225 X 5
225 X 5
225 X 4
245 X 2
265 X 1
225 X 3

Flys
10 X 40 X 3 sets (i dont have any heavier dumbells )

Shoulders

Military Press
125 X 8
135 X 6
145 X 5

Upright Rows
95 X 8
95 X 6
95 X 6

Triceps

Pressdown
70 X 10
80 X 7
Dropset 80-20 (this killed)

Comments: This was a very good workout. My bench was strong today and i felt very good.

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Novemeber 30, 2005

Chest

Bench Press
135 X 10
225 X 6
225 X 5
225 X 4
245 X 2
245 X 1
225 X 4

Flys
40 X 10
40 X 10
40 X 10

Shoulders
135 X 8
145 X 6
155 X 1

Tricep
80 X 10
80 X 8
Dropset 80-20

Comments: Decent workout

 

[DLesko]

December 05, 2005

Chest

Bench Press
135 X 10
225 X 7
235 X 4
235 X 3
235 X 3
235 X 2
235 X 3

Flys
40 X 10
40 X 10
40 X 10

Shoulders

Military Press
135 X 10
145 X 6
155 X 4
155 X 2

Triceps

Pressdowns
80 X 10
90 X 80
90 X 4
Dropset 90-20

Comments: My bench continues to get stronger. My reps with 235 were very good and i was able to do several sets. I still need to get heavier dumbells because i enjoy doing flys but i need much heavier weight.

My strength went up in military presses and i added a set. Should i add another shoulder excercize?

My strength went up in pressdowns also. My triceps are pretty much cashed by the time i get to them. Should i continue to do pressdowns? or should i do a different exercise?

 

[DLesko]

joined a gym with my wife. I will continue to do my chest day at home but i will be doing cardio at the gym on tuesday and thursday and i will move my back day to the gym. Joining the gym also allows me to be able to workout legs since i cannot squat due to my neck surgery (have the bar rest on my shoulders does not feel really good.

December 06, 2005

Cardio

40 min on eliptical machine

Abs

Crunches
4 sets of 25
twists
1 set of 60

Comments: I have no clue how to work out abs. Any suggestions?
__________________
- - ARITH - -

 

[DLesko]

December 07, 2005

Back

Pulldowns
135 X 10
150 X 7
150 X 6
150 X 3

Seated Rows (this had some odd weights on it, 168lbs? )
135 X 10
155 X 8
168 X 5
168 X 5

Lower back extensions
180 X 20
240 X 15
275 X 15
300 X 12

Biceps

Barbell Curls
95 X 6
95 X 6
95 X 4

Hammer Curls
35 X 8
35 X 8
35 X 6

Comments: First weight day at the new gym. Took some getting use to. The machines had really odd weights on them. 168lbs on the seated row? Odd poundage. First time working out in the morning so i was a bit worried but i felt good. Does this workout sound decent? What's the opinion on the lower back extensions? Do you guys recomend any changes? Thanks!

 

[bglax7]

hey man..... i just browsed through ur logs real quick but drop me a message and i can definately help you with your workout plan..... send me a private message and we'll try and work something out

 

[DLesko]

Well, i missed my cardio workout. It was snowing like hell here and i couldnt get to the gym. Oh well, i shoveled the driveway two times so im sure that counts for something.

December 10, 2005 730am

Legs

Leg Press
315 X 12
405 X 10
495 X 10
545 X 5
545 X 4
495 X 6
The last two sets were to failure

Leg Extension
110 X 10
130 X 8
140 X 6

Leg Curl
120 X 10
135 X 8
135 X 6

Standing Calf Raises
205 X 10
205 X 10
205 X 8
205 X 5

Comments: I always go to failure on non-warmup sets. Also, i do leg presses instead of squats due to my neck surgery a few months ago. Today was a good workout. It was funny, i thought i was going to fall to my knees as i tried to walk down the stairs after this workout, my legs were cashed.