Fitness Logs

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  • finally got my first post-ike workout

    along with knocking out my power for more than a week, blowing over a bunch of trees and tainting the city of houston's water supply, ike also had a devastating effect on my gym schedule. combined with the hectic nature of covering an nfl team, i ...
    by: howdiekat on: 2008/10/17

  • Week Seven - Day Three

    Start: 7:20am Finish: 8:47am Warm Up: Burpees 5/5/5 Squat: 65x8/125x5/145x4/160x3/175x3/190x3 Bench: 50x8/95x6/110x5/125x3/135x1/145x3x3 BO Row: 40x8/85x6/95x4/105x3/115x1/125x3 Burpees: 12 sets of five Arm Blaster: 30lbsx10/35l...
    by: yadmit on: 2008/10/17

  • Leg Day. No mercy given, none asked

    Stiff and sore today. Yesterday got f'ed up and cardio didn't happen. SS (yeah, guess who remembered the wall sits today..) leg ext warm-up 80X12, 100X12 working 120X12, 140X10, drop 160X8, 140X8, 120X8 wallsits 30 count SS Leg press 360...
    by: asimmer on: 2008/10/17

  • Lower

    Lower DL 275x6, 275x6, 275x6, 275x6, 315x1, 365x1, 405x1 Bar Lunge * 135x6, 135x6, 135x6 Bar Step Ups * 135x6, 135x6, 135x6 * Super Set with rest Wanted 5 sets of 6 for each, but time was short
    by: [Former member] on: 2008/10/16

  • CARDIO

    Last night ended up appt to appt and cardio fell by the wayside... today AM 45 minutes step aerobics/plyo/jump rope intervals PM 45 minutes elliptical :)
    by: asimmer on: 2008/10/15

  • Week Seven - Day Two

    Start: 7:15am Finish: 8:55am Warm Up: Burpees 10/6/7 Squat: 45x8/90x6/105x4/120x3/130x1/140x3x3 DL: 85x8/170x6/190x4/215x3/235x1/255x3x3 OH Press: 30x8/65x6/70x4/80x3/90x1/95x3x3 Chins: BW+10(192)x3x3 Burpees: 10x5 Thoughts: ...
    by: yadmit on: 2008/10/15

  • Chest and Shoulders (again kids caused issues)

    Went to do chest ON A MONDAY(Monday=Great North American Chest Day) at the YMCA. SO i ended up Having to wait for 20 mins for a bench. I would have done legs or back but those were still a bit sore. Flat bench(ALL BENCH WAS WIDE GRIP) -135x1...
    by: 7707mutt on: 2008/10/14

  • Back/hammies

    better strength than yesterday... Assisted pull-ups 15, 12, 12, 8 SS no rest ng cable row 110X10, 120X10, 130X8 1 arm db row 45X10, 45X10 drop 45X10 35X10 25X10 SS no rest WG pulldown 100X12, 105X10 drop 110X8 100X6 90X6 lol lat presd...
    by: asimmer on: 2008/10/14

  • Monday chest/calves

    Worked chest and calves, low on sleep so nothing spectacular. Just got in and did the work. SS Pushups flat db press SS incline db press incline db flyes SS seated calves standing calves Did 45 min cardio in the afternoon.
    by: asimmer on: 2008/10/14

  • Horizontal Upper

    Horizontal Upper After a week rest I switched up a couple exercises. I will be rotating 4 rep schemes through out this routine. Bench 185x12, 205x12, 205x12 Wide Grip Seated Row 135x12, 145x12, 145x12 Incline D.B Press - Palms In 80'...
    by: [Former member] on: 2008/10/13

  • Week Seven - Day One

    It's Thanksgiving Monday here in Canada. Many folk must be feeling guilty of too many carbs over the last few days (myself included). They gym is open for four hours today and it was busy. Wow. Start: 12:06pm Finish: 1:16pm Warm Up: Burp...
    by: yadmit on: 2008/10/13

  • Friday-Legs

    Sq-135x10 185x10 205x5 225x5 245x5 275x5 295x5 DL 225x5 275x5 295x5 305x5 315x5 325x5 SLDL-135x10 185x10 225x10 Hypers-BWx15x2 Low Sq 135x10 185x10 205x10 225x8 Highlights: Felt good to hit 295x5 again....as well as the 325x5 on DL been a w...
    by: 7707mutt on: 2008/10/12

  • First day on new regime, happy to get started,disappointed at how far the goal is!

    Today is Canadian Thanksgiving, gym open today but closed tomorrow so I did my monday weights today. Thought it looked like no big deal till I started. Oh my the abs were hard! One workout in a million to go!
    by: Traceydv on: 2008/10/12

  • Body comp and arms

    Down a pound and down 2% bodyfat from the last comp!!!!!! YEAH! workout felt good today, strng - carbs last night :) warm-up not included BB curls 50X12, 55x12, 60X8, 60X6 Alt DB curls 1st two sets I went up the rack, last set dropped....
    by: asimmer on: 2008/10/11

  • Week Six - Day Three

    Start: 7:20am Finish: 8:37am Warm Up: Burps 6/6/6 Squat: 60x8/120x5/140x4/155x3/17 0x1/185x3 BP: 45x8/90x6/105x4/120x3/130 x1/140x3x3 BO Row: 40x8/80x6/90x4/100x3/110x 1/120x3x3 --- SS: Burpees: 5x10 Medicine Ball Slams: 11lbsx10x5 ...
    by: yadmit on: 2008/10/10

  • Legs

    Leg day with Brian...fun fun fun... Leg ext 120X12, 140X12 DROP 160X8 140X8 120x8 I just realized we didn't do wallsits inbetween..how did I manage to get away with that? SS Leg press 360X12, 450X10 dropset 540X8 450X8 360X8 270X8 shawn...
    by: asimmer on: 2008/10/10

  • Body Comp Day

    I had this done with a new trainer at the gym, so there may be some discrepancies as the measuring was done by a different person than the last two times. The first numbers are from November 21st, 2007 and the second (in brackets) are from Ju...
    by: yadmit on: 2008/10/09

  • kudos, cardio and shoulders

    Got compliments from gym manager yesterday..that kept me on track, lol. Went home and ate my asparagus and chicken... last night I did another 45 minutes of cardio, 25 minutes elliptical hills and 20 min upright bike. Brian decided that since I do...
    by: asimmer on: 2008/10/09

  • Tues-Back and Arms

    Chins 4 sets 5, 4, 4, 3 BOR 135x15 155x10 175x10 185x10 205x10 Iso-lateral row-2-platesx 15(wide grip), 2plates +25 x 10 3platesx12 (narrow grip) Here is where the daycare staff came and said Bam Bam my middle son was puky so I took all the bo...
    by: 7707mutt on: 2008/10/09

  • Sunday Chest and SH

    Flat bench 135x10 155x10 175x10 185x10 205x5 Incline 135x10 155x10 175x8 Dcline-135x10 155x10 185x10 Incline Flye 3015 40x12 45x10 Sh press (standing) 95x15 105x12 115x10 Arnold Presses 30x15 35x10 40x10 Laterals side 20x12 25x10 30x10 Rear...
    by: 7707mutt on: 2008/10/09

  • Back/hammies

    warm-ups 3 sets assisted wide grip pullups 12, 10, 10 SS - no rest til last sets Wg pulldown 100X10, 10 , drop 100X10 80X10 60X10 lat pressdown 60X12, 70x10, 10 SS NG cable row 110X10, 10, drop 110X10 90X10 70X10 1 arm db row 3 sets 45...
    by: asimmer on: 2008/10/07

  • Tuesday 7th October....

    Knee was very sore when first stretched. Kept it pretty light on my knees. Only did 5 minutes of walking on the treadmill.
    by: jason.willison on: 2008/10/06

  • Chest/calves

    warm-ups not included... SS push ups 20, 12, 10 flat/10 incline Incline db press 30x12, 50X7, drop 50X8 40X4 30X8 20X10 SS flat db press 40X12 50X9 drop 50X8 40X5 30X6 lol pec dec flye 100X12, 100X9 drop 100X10 80X8 60X8 SS seated ca...
    by: asimmer on: 2008/10/06

  • Week Six - Day One

    Start: 7:12am Finish: 8:27am Warm Up: Burpees 5x3 with thirty seconds rest between Squat: 55x8/105x6/120x4/135x3/150x1/160x3x3 Bench: 55x8/105x6/120x4/135x3/150x1/160x3 Row: 45x8/90x5/100x4/115x3/125x3/135x3 --- SS: Burpees: 1...
    by: yadmit on: 2008/10/06

  • Vertical Upper - High Reps

    Vertical Upper - High Reps Warm ups not included UHG Chins * 15 full range then 5 negs, 12 full range then 5 negs Military Press * 95x20, 95x20 Lat Pull Down ** 100x20, 100x20 Dips ** 20, 20 Lat Raise ** 15'sx20 Rear Fly **...
    by: [Former member] on: 2008/10/05

  • Week Five - Day Three

    Start: 8:14am Finish: 9:20am Warm Up: Twelve burpees Squat: 55x8/110x5/130x5/145x4/155x3/170x3 Bench: 45x8/85x5/100x4/110x3/130x3x3 Row: 35x8/75x5/85x4/95x3/110x3x3 SS: Burpees: 10x5 Ball Slams (5kg): 10x5 Thoughts: Foll...
    by: yadmit on: 2008/10/04

  • Arms

    Weighed in today :) down a pound :) someone had the calipers, so no body comp, so we will do that next weekend. Last night - 45 minutes cardio 15 treadmill/15 upright bike/15 elliptical This morning: Arms warm-up weight not included. A goo...
    by: asimmer on: 2008/10/04

  • Shoulders

    Same as usual..Brian killed my shoulders..at the end of working shoulders he looks at me and says "we are going to drop the traps work for a few weeks" lol. guess my traps are looking a bit football playerish. :)
    by: asimmer on: 2008/10/02

  • Cardio only

    Went for a bike ride, approximately 15 miles ;)
    by: asimmer on: 2008/10/01

  • Week Five - Day Two

    Start: 7:12am Finish: 8:54am Warm Up: twelve burpees Squat: 45x8/85x5/100x4/110x3/130x5x5 DL: 135x10/230x5x5 Press: 45x10/90x5x5 Chins: 182x5x5 Burpees: 10/10/10/10/7 Thoughts: My weight this morning was 180.4. I fo...
    by: yadmit on: 2008/10/01
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