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  #21  
Old 08-20-2003, 06:56 AM
MaxC MaxC is offline
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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.
  #22  
Old 08-21-2003, 08:38 AM
MaxC MaxC is offline
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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.
  #23  
Old 08-22-2003, 10:38 AM
MaxC MaxC is offline
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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


  #24  
Old 08-25-2003, 12:13 PM
MaxC MaxC is offline
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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.

  #25  
Old 08-25-2003, 12:44 PM
MaxC MaxC is offline
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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.
  #26  
Old 08-26-2003, 11:40 AM
MaxC MaxC is offline
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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.

  #27  
Old 08-27-2003, 10:56 AM
MaxC MaxC is offline
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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.


  #28  
Old 08-29-2003, 10:20 AM
MaxC MaxC is offline
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Wednesday, August 27, 2003

I was going to bicycle for about an hour or so, but I was just wiped out. I went to bed early and slept for 10.5 hours.
  #29  
Old 08-29-2003, 10:36 AM
MaxC MaxC is offline
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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%
  #30  
Old 09-02-2003, 11:12 AM
MaxC MaxC is offline
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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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