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  #31  
Old 01-30-2009, 04:25 AM
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Default Jan. 29

Upon wake taking I have a splitting headache, wasn't feeling up to training. This week has really started to discourage me, not training is the worse, I walk around all day feeling like crap. I can only pray that tomorrow I can wake up ready to go feeling better, same with Saturday. All I can say is I hate being sick, on top of that I'm playing catch up with all my school work tonight. I'm hoping tomorrow I post an actual workout on here.
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  #32  
Old 01-30-2009, 04:09 PM
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I know how you feel, it seems like ages since you last trained once you get sick, but the sickness will pass. Think on the positive; use this time to do other things that you don't typically have time for. For example, when I am sick, I see it as a good time to do more reading or spend more time with my wife (just no kissing, don't want to spread the sickness!).
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With God's help...Mens sana in corpore sano
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  #33  
Old 01-31-2009, 12:25 AM
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Default Jan. 30

Barbell Curls: 95lbs (8), (8), 100lbs (8), (8), 105lbs (6), (6)

Incline Dumbbell Curls: 30lbs (8), (8), 35lbs (8), (8), 40lbs (6), (5)

Preacher Curls: 75lbs (8), (8), 80lbs (8), (6), 75lbs (6), 65lbs (7)

Standing Concentration Curls: 25lbs (8), (8), 30lbs (6), (6), 20lbs (8)

Old School Extensions: 45lbs (10), 50lbs (10), 55lbs (10), 60lbs (8)

Decline Skull Crushers: 65lbs (10), 75lbs (10), 85lbs (8)

Ascending/Descending Pushdowns: 150/130/110, 150/130/110, 140/120/100

Finally back in the gym today, I was praying to feel well enough to get in there, and I had a great workout. Just realizing how much I take it for granted, sometimes I let it become more work, than an actual workout. But I'm back, looking forward to tomorrow, finishing off January strong. I'll be hitting up cardio right now, before it's time to grab my daughter from school, I'll log what I was able to cook up.
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  #34  
Old 01-31-2009, 03:14 AM
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5 min warmup

20 sec sprints X 10 on treadmill

5 min cool down

I enjoyed this, got the blood flowing, and got a good sweat in.
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  #35  
Old 01-31-2009, 03:17 AM
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Quote:
Originally Posted by Commander View Post
I know how you feel, it seems like ages since you last trained once you get sick, but the sickness will pass. Think on the positive; use this time to do other things that you don't typically have time for. For example, when I am sick, I see it as a good time to do more reading or spend more time with my wife (just no kissing, don't want to spread the sickness!).
Good advise, I usually hit up the gym in the morning, so I used the time to sleep in, which in turn helped me get better. Let's just hope I can stay healthy for a while, since my daughter started preschool she's constantly sick, I usually catch every other cold. I guess this time I'll be strict w/ the vitamin C while I'm healthy.
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  #36  
Old 02-01-2009, 02:08 AM
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Default Jan. 31

Incline Dumbbell: 50lbs (10), 55lbs (9), 60lbs (8)

supersetted w/

Incline Barbell: 135lbs (10), 145lbs (8), 155lbs (6)

Machine Fly (Pec Fly): 100lbs (12), 110lbs (12), 120lbs (10)

supersetted w/

Machine Press (Rotary Chest): 100lbs (8), 115lbs (6), 115lbs (6)

Decline Barbell: 185lbs (6), 175lbs (8), 165lbs (10)

supersetted w/

Incline Barbell: 135lbs (9), (6), (6)

Pause Press Dumbbell: 45lbs (10), (8), (6)

supersetted w/

Neutral Grip Fly: 25lbs failure x 3

Pull-ups: 4 X Failure

Closegrip Pulldowns: 120lbs (15), 150lbs (8), 170lbs (6), 190lbs (4)

Barbell Row: 115lbs (15), 135lbs (8), 145lbs (6), 155lbs (4)

Seated Cable Row: 100lbs (15), 110lbs (12), 120lbs (10), 130lbs (8)

Deadlift: 225lbs (15), 275lbs (8), 315lbs (6), 335lbs (4)

Hanging Leg Raises: 3X10 BW

Exercise ball crunch w/ medicine ball throw: 12lb ball 3X10

Reverse Woodchoppers: 40lb db 3X10

20 min HIIT on Eliptical

Good workout overall, I didn't realize I had completed so much, but I'm ready for next week to start, so I can have a normal training week. I just finished the third month of my 3 month core strengthening program. I'm glad I was getting burnt out on the same stuff. I'm going to check out the core program that abc has to offer, anything right now will be a breath of fresh air. Next week I plan to get my bodyfat % tested so I can see where I'm at, I'm feeling and looking the leanest I've ever been, and I'm eating like a horse, over 3600 cal a day. I'd like to see myself one day at a lean 200, got to stay healthy and keep working hard.
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  #37  
Old 02-02-2009, 09:35 PM
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Default Feb. 2

Squats 5X8: 275lbs, 255lbs, 245lbs, 235lbs, 225lbs

Leg Press 5X10: 8 plates, 10 plates, 10 plates +2 1/4's, 12 plates, 12 plates + 2 1/4's

Leg Extension 5X10: 165lbs, 180lbs, 195lbs, 210lbs, 225lbs

Leg Curls 8X10: 100lbs, 110lbs, 120lbs, 130lbs, 140lbs, 150lbs, 160lbs, 170lbs

Was suppose to do a front squats, but I need to develop my upper chest region more, I can't seem to comfortable hold the bar. I was psyched when I put up 275lbs for 8 reps, all I can say is it's on this year, we here at abc collectively are going to accomplish some big things. Also my month weigh in puts me at 185.4 lbs, tomorrow I will be getting my BF% done, I'll post the results. Originally a lean 185 was my goal, I've now set a new goal of a lean 200, we'll see what I can cook up.
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  #38  
Old 02-04-2009, 01:21 AM
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Default Feb. 3

Mass Tricep Superset: All sets done one after another until failure

Behind the Back Machine Dips: 160lbs/120lbs, 140lbs/100lbs, 140lbs/100lbs

High Cable Tricep Extension: 110lbs, 110lbs, 100lbs

Reverse Cable Pushdowns: 110lbs, 110lbs, 100lbs

Rope Pulldowns: 50lbs/30lbs, 40lbs/20lbs, 40lbs/20lbs
---------------------------------------------------
Incline Spider Curls 4XFailure: 20lbs, 20lbs, 30lbs, 40lbs

supersetted w/

Incline Dumbbell Curls: 20lbs, 20lbs, 25lbs, 25lbs

Standing Cable Concentration Curls: 25lbs (15), 30lbs (15), 40lbs (12), 50lbs (10)

Barbell Curls 3XFailure: 80lbs

Supersetted w/

Static High Pulley Cable Holds: 100lbs, 120lbs, 120lbs

Weighted Leg overs 3X20: 3lb ankle weights

Hanging Leg Raises: 3X10 BW

Crunch: 3X10

Triceps were dead after that superset, biceps got hit really hard today as well, there were many lifts in here that I hadn't done before so I was playing with the weight. My bi's were pumped full of blood so I took the opportunity to finish that workout off w/ some fascial stretching, got some good painful stretching in.
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  #39  
Old 02-05-2009, 12:43 AM
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Default Feb. 4

Dumbbell Pullovers: 40lbs (10), 45lbs (8), 50lbs (6), 60lbs (4)

Smith Machine Incline: 2 Plates + 2 1/4's 3X9 angle of incline was change between ea. set

Supinating Dumbbell Flys: 25lbs (15), 30lbs (12), 35lbs (8) last rep of ea. set was held for 30 sec

Decline Dumbbell Press: 50lbs (10), 55lbs (10), 65lbs (6)

Standing Calf Raises: 155lbs (30), 175lbs (25), 195lbs (20), 215lbs (15), 235lbs (10)

Seated Calf Raises: 2 plates 5X20, followed w/ fascial stretching

Pullups: 3XFailure

Great chest workout today, one of those workouts that you leave the gym feeling like you've accomplished something. I think by the end of this program I will be able to notice some significant gains in my chest, which is great, because after the shoulder surgery it's been pretty much non existent.
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  #40  
Old 02-05-2009, 08:36 PM
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Default Feb. 5

Dumbbell Presses: 55lbs (12), 60lbs (10), 65lbs (8), 70lbs (6), 60lbs (8), 55lbs (10), 50lbs (12)

Upright Rows 5X8: 80lbs, 90lbs, 100lbs, 100lbs, 110lbs

supersetted w/

Barbell Shrugs 5X8: 275lbs

Reverse Flys 5X12: 15lbs, 20lbs, 20lbs, 25lbs, 25lbs

Neck Raises 3X30: 25lbs, 30lbs, 30lbs

Weighted Leg overs 3X20: 3lb ankle weights

Hanging Leg Raises: 3X10 BW

Weighted Crunch: 10lbs 3X10

Delts felt great after this, I find it amazing how quick they develop, a few months back I was unable to train them because of the surgery, now I'm on my way to cannonballs.
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