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#21
08-20-2003, 06:56 AM
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Re: MaxC\'s Journal
Tuesday,
Back and shoulders Back Double-arm bent DB row 1x12 35's 1x10 50's 1x10 50's Single-arm bent DB row 1x12 40 1x10 50 1x12 50 Upright row 1x12 50's 1x10 60's 1x8 70's Deadlift--I haven't done these in about 3-4 months because of back pain, but they felt fine. 1x8 50's 1x10 50's 1x10 50's Seated DB back lateral 1x12 40's 1x8 50's 1x8 50's Shoulders Seated DB military press 1x12 35's 1x11 40's 1x10 40's Seated side laterals--I general dread this one 1x12 25's 1x12 30's 1x12 35's Standing bent lateral 1x12 25's 1x10 30's 1x8 35's Reverse overhead DB laterals 1x12 25's 1x10 30's 1x8 35's Pee wee laterals 1x12 25's 1x10 30's 1x10 35's All movements were with dumbells. A bit lighter on some of the weights than with last week's shoulder/back workout, but the form was better too. I did this workout about 7:30PM and I was dragging so I had a rare late day cup of coffee to jump start myself. I still got to sleep immediately when I hit the sack. I did wake up very early this morning, but I don't know if it is related. Tonight I'll do 2 or 3 laps around White Rock Lake on the bike. |
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#22
08-21-2003, 08:38 AM
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Re: MaxC\'s Journal
Wednesday, August 20, 2003
Cardio Bicycled 29 miles at White Rock Lake. I got a flat at about 20 miles, but there were no hitches with the change. My GPS battery died so I don't know the exact pace, but it was probably 16.something. My 9 point BF% measurement this morning showed 21.25%, but I'm still not real confident about my technique on the various measurements yet. It was 22% 8 days ago. |
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#23
08-22-2003, 10:38 AM
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Re: MaxC\'s Journal
Thursday, August 21, 2003
Biceps/triceps/aba All movements are with dumbbells Seated simultaneous DB curl 1x12 25's 1x10 30's 1x8 35's Seated alternate hammer curl 1x12 25's 1x10 30's 1x8 35's Concentration curl 1x12 25's 1x10 30's 1x8 35's Reverse DB curl 1x12 25's 1x10 30's 1x8 35's Lying DB extension 1x12 25's 1x12 30's 1x12 35's One arm tricep kickback 1x12 25's 1x10 30's 1x8 35's Seated one arm tricep extension 1x12 30's 1x12 35's 1x12 35's Cross face tricep extension 1x12 30's 1x10 35's 1x10 35's Abs Aternate knee ins--100 Knee raised crunches--50 Reverse crunches--50 Knee raise twisting situps--100 Back on the bike tonight--chest tomorrow |
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#24
08-25-2003, 12:13 PM
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Re: MaxC\'s Journal
Saturday, August 23, 2003
Cardio all the way. Run 2 miles Bike 31 miles I jogged a couple miles in the early AM and then got on the bike and rode 31 miles @ 17.3mph average. There was almost no wind. I went out at 18.something and came back at 16.something mph. This was a Red level air pollution day--I probably had the equivalent to a pack and half of Marlboro's out there. |
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#25
08-25-2003, 12:44 PM
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Re: MaxC\'s Journal
Sunday, August 24, 2003
Chest and cardio Cardio 15 minutes 6 minute jogging warm up, 9 minutes of HIIT My legs were pretty tired from Sat, but got it done. Chest Flat DB Press 15x40 12x50 12x60 12x70 8x80 Flat DB Fly 10x40 10x50 10x50 Flat DB Press 7x80 8x80 12x70 10x70 Flat DB Fly 12x40x3 Straight Arm DB Pullover 12x70x3 Back on the bike tonight. This is day 2 of "13 Weeks to Hardcore Fat Burning--The Diet" Only 89 days to go. |
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#26
08-26-2003, 11:40 AM
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Re: MaxC\'s Journal
Monday, August 25, 2003
More cardio Bicycled 26 miles @17.3mph The weather was acting like it was going to storm, but this ride the wind worked with me more than against me. It was still hot,though (99'). It won't be long now til cooler weather! Day 3 of "13 Weeks to Hardcore Fat Burning--The Diet" Only 88 days to go! I just had my second meal of the day--three eggs and some Udo's. Tonight is shoulders and back, but I might change up the split and do bis/tris--it will be a game time decision. |
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#27
08-27-2003, 10:56 AM
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Re: MaxC\'s Journal
Tuesday, August 26, 2003
Back and shoulders Back Double-arm bent DB row 40x12 50x10 50x12 Single-arm bent DB row 50x12x2 60x10 Upright row 50x12 60x10x2 Deadlift 60x10 60x8x2 Seated DB back lateral 40x12x3 Shoulders Seated DB military press 40x12 40x10x2 Seated side laterals--I general dread this one 25x12 30x10 35x8 Standing bent lateral 25x12 30x10 35x8 Reverse overhead DB laterals 1x12 25's 1x10 30's 1x8 35's Pee wee laterals 25x12 35x10 35x10 All movements were with dumbells. I had low energy for this workout--metally it was tough. I wonder if it is because I've started a real cutting plan. Tonight it's the bike. |
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#29
08-29-2003, 10:36 AM
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Re: MaxC\'s Journal
Thursday, August 28, 2003
Biceps/triceps (I love doing triceps) All movements are with dumbbells Seated simultaneous DB curl 25x12 30x10 35x8 Seated alternate hammer curl 30x10 35x9 35x10 Concentration curl 30x10 35x10 35x8 Reverse DB curl 30x12 35x8 35x8 Lying DB extension 30x12 35x12x2 One arm tricep kickback 30x12 35x10 35x8 Seated one arm tricep extension 35x12x3 Cross face tricep extension 35x12 35x10 35x12 I did this workout while watching a preaseason NFL game--Cowboys vs. Raiders. Cowboys won big. I hardly ever watch preseason gfootball, but either the Dallas played way over their heads, or Oakalnd is in sorry shape this season. The starters for both teams played in the first quarter and that was the blowout quarter. The game was good for my workout. This morning, 8/29: Abs Aternate knee ins--100 Knee raised crunches--50 Reverse crunches--50 Knee raised twisting situps--100 I did a 9 point BF test last night and show 20.88% |
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#30
09-02-2003, 11:12 AM
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Re: MaxC\'s Journal
Sunday, August 31, 2003
Chest Supersets Flat DB Press 70x10 Flat DB Fly 30x10 Flat DB Press 70x12x3 Flat DB Fly 30x12x3 Flat DB Press 70x10x2 Flat DB Fly 30x10x2 Straight Arm DB Pullover 70x12x3 I probably finished this enitre workout in less than 25 minutes--supersets go fast. For the next 12 weeks I will post my workouts in The HYPERplasia Challenge: MaxC's Cut HYPERplasia Challenge |
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