United StatesFLog entries
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upping the intensity of my hiit
today i did one less interval than i usually do, but i upped the speed significantly. it was pretty intense. i kinda pooped out on the last 2-min run, but i kept running, just slower for the last 45 seconds. • warmup: 5 min @ 3.5mph/2.7 in...
by: howdiekat on: 2004/12/29 -
hiit and abs
• warm up: 5 min @ 3mph/2.7 incline • interval 1 1 min @ 7mph/2.7 incline 1 min @ 3mph/2.7 incline 2 min @ 7mph/2.7 incline 1 min @ 3mph/2.7 incline • interval 2 1 min @ 7mph/2.7 incline 1 min @ 3mph/2.7 incline 2 min @ 7mph/2....
by: howdiekat on: 2004/12/22 -
back, biceps
• back underhand cable rows: 12 x 50, 12 x 60, 10 x 70, 10 x 80 hammer machine lat rows: 12 x 58, 12 x 58, 10 x 68, 10 x 68 close grip pulldowns: 12 x 90, 12 x 100, 10 x 110 • biceps bb preacher curls: 12 x 45, 12 x 45, 10 ...
by: howdiekat on: 2004/12/23 -
starting 3-day split, chest, shoulders, triceps
i'm starting an ft program today in an effort to not bulk anymore. everything i do when i write my own programs makes me gain mass, so we'll see what happens. i'm also moving to a 3-day split so i can do cardio three times a week on my off-days an...
by: howdiekat on: 2004/12/20 -
just running today
ran for about 20 minutes again — this time i only ran through cigarette smoke once. my pecs are super sore from the incline db presses and were killing me through my first 100 or so strides. then i just got used to the discomfort.
by: howdiekat on: 2004/12/18 -
chest, back
5 min warmup on bike chest db incline press: 12 x 30, 10 x 35, 8 x 40, 8 x 45 (i'm not sure, but i don't think i've ever done that many reps with 45s on the incline.) bb bench press: 12 x 35, 10 x 40, 8 x 40, 6 x 45 *kind of a bad set &m...
by: howdiekat on: 2004/12/16 -
hiit again, plus abs
another hiit session today — tried the tips in ivan's link to fix the stitch in my side and, lo and behold, it worked. • warmup: 5 min @ 3mph/2.5 incline • interval 1: 1 min @ 6.9mph/2.5 incline 1 min @ 3mph/2.5 incline 2 ...
by: howdiekat on: 2004/12/15 -
biceps, triceps, forearms
backing off a bit in intensity in an effort to not bulk anymore. i'm starting an ft program next week. haven't done one of these in almost a year... biceps bb preacher curls: 12 x 45, 10 x 45, 8 x 45, 10 x 45 incline db curls: 12 x 1...
by: howdiekat on: 2004/12/14 -
just cardio
today i ran a couple of miles after it was apparent that the texans were not going to beat the colts. it was a gorgeous day, but the smells of central houston are almost enough to make me drive to the gym to run on the treadmill. bus exhaust, sewa...
by: howdiekat on: 2004/12/12 -
cardio intervals / inexplicable gains...suggestions?
i started off a little too ambitious and ended up going in reverse. it wasn't a bad workout, but i did have this metallic taste in my mouth when i was finished -- kind of like i was going to cough up blood. shady? i think so. warm up: 5 min @ ...
by: howdiekat on: 2004/12/09 -
bad leg day
after my first 2 squat sets i started feeling really light headed, and it seems like the rest of my workout went to shite. thank you, low blood pressure. squats: 10 x 115, 8 x 135, 5 x 145, 6 x 135 (ick.) straight-leg dead lifts: 10 x 115,...
by: howdiekat on: 2004/12/06 -
shoulders, forearms, abs
shoulders arnold presses: 12 x 20, 10 x 25, 8 x 25, 6 x 30 one-arm side cable laterals: 4 x 10 x 10 machine rear delt rows: 12 x 40, 10 x 45, 8 x 50, 8 x 50 * i hardly felt anything with these, even holding the contraction for 2 seconds...
by: howdiekat on: 2004/12/05 -
back, triceps, deadlift pr
back deadlifts: 10 x 135, 8 x 160, 6 x 180, 6 x 195, 5 x 205, 1 x 225 (pr) hammer lat rows: 10 x 102, 8 x 102, 6 x 112, 8 x 112 one-arm db rows: 10 x 30, 8 x 35, 6 x 40, 6 x 40 triceps: dips behind the back 4 x 10 x 25 angle bar ...
by: howdiekat on: 2004/12/02 -
chest, biceps
chest bb bench press: 10 x 100, 8 x 105, 6 x 115, 5 x 125, 3 x 135 bb incline press: 10 x 85, 8 x 90, 6 x 95, 6 x 100 incline db flyes: 12 x 10, 10 x 15, 8 x 20 biceps hammer curls: 10 x 20, 8 x 25, 6 x 30, 6 x 30 incli...
by: howdiekat on: 2004/11/27 -
shoulder day
seated military bb press: 10 x 65, 8 x 70, 6 x 75, 5 x 80 machine rear delt flyes: 12 x 50, 10 x 60, 8 x 60, 8 x 60 front db raises: 4 x 10 x 15 seated db laterals: 12 x 8, 12 x 8, 10 x 10, 10 x 10 12 minutes rowing on interval pro...
by: howdiekat on: 2004/11/24 -
back, triceps
didn't do deadlifts today, but concentrated on my lower back instead. back low back extensions: 12 x 100, 10 x 125, 8 x 140, 8 x 155 hyperextensions: 12 x 25, 10 x 25, 8 x 30, 8 x 30 neutral-grip pulldowns: 10 x 100, 8 x 110, 6 x 120,...
by: howdiekat on: 2004/11/17 -
chest, biceps, forearms
chest bb bench press: 10 x 95, 8 x 105, 6 x 115, 6 x 115, 3 x 125, 3 x 130 hammer incline press: 10 x 98, 7 x 108, 6 x 118, 5 x 123 biceps incline db curls: 10 x 15, 10 x 15, 8 x 20, 8 x 20 standing ez-bar curls: 4 x 10 x 45 fore...
by: howdiekat on: 2004/11/15 -
chest monday, back today
didn't log my workout yesterday because of the site being updated, so i'll post monday and tuesday's workouts today... chest (monday) db incline press: 10 x 30, 8 x 35, 6 x 40, 6 x 45 db bench press: 10 x 40, 8 x 45, 6 x 45, 6 x 45 bb ...
by: howdiekat on: 2004/11/09 -
shoulders, forearms, abs
arnold presses: 12 x 20, 10 x 25, 8 x 30, 8 x 30 upright rows: 4 x 12 x 55 combo side and front raises: 3 x 10 x 10 bent-over rear delt flyes: 4 x 12 x 5 did bb wrist curls and reverse bb wrist curls. yawn. ab stuff on s...
by: howdiekat on: 2004/11/04 -
chest and triceps
i am weak. i'm embarassed to even post my numbers today. i have got to do something. 3 months ago i was hitting 150 for reps on my bench - now i can barely crank out 6 at 115. what has happened? anyway, here's what i did... bench press: 6 x 95...
by: howdiekat on: 2004/10/30 -
shoulders, abs, forearms
seated bb press: 12 x 50, 10 x 55, 10 x 60, 8 x 65 front db raises: 4 x 12 x 15 lying rear delt flyes: 4 x 12 x 10 lateral db raises: 12 x 10, 12 x 10, 8 x 15 3 sets 20 standing bb wrist curls superset w/ 20 behind the back bb wris...
by: howdiekat on: 2004/10/27 -
back and biceps
deadlifts: 10 x 135, 6 x 185, 6 x 185, 5 x 185, 1 x 200, 1 x 205 neutral-grip pulldowns: 10 x 100, 8 x 110, 6 x 120, 6 x 130 bent over bb rows: 10 x 45, 10 x 55, 8 x 55 standing db curls: 10 x 20, 8 x 25, 6 x 25, 6 x 30 lying db c...
by: howdiekat on: 2004/10/26 -
chest today, back monday
i did my back monday, during which i strained my groin on my warm-up deadlifts. and it was only 135 :( i'm not even going to enter that workout, but it wasn't bad. today = chest bb bench press 10 x 95, 8 x 105, 6 x 115, 6 x 115 db inclin...
by: howdiekat on: 2004/10/21 -
back for real this time - shoulders today
today's shoulder workout... upright rows: 12 x 45, 12 x 50, 10 x 55, 8 x 60 alternating db press on stability ball: 4 sets 12 x 15s db shrugs 4 sets 12 x 60s lateral db raises 4 sets 12 x 10s lying rear delt raises 3 sets 12 x ...
by: howdiekat on: 2004/10/17 -
back to the journals
yeah so i haven't been posting, that doesn't mean i haven't been working out. i did take a week off when i started my new job because i was adjusting to a new schedule. now that the love of my life is moving back to houston though, i have to make ...
by: howdiekat on: 2004/09/13 -
shoulders wednesday, back & tricpeps today...
because i am lazy i'm just going to say that i did a killer shoulder workout wednesday and supersets with my back and triceps today. they are still toasty. ahhh.
by: howdiekat on: 2004/08/27 -
weekend workout
i have been laying off the weights a little and doing more cardio/endurance stuff lately. this is what i did friday-monday. i took today off to eat vietnamese food. i love hot chili sauce. mmmmm. friday: 25 min. HITT on eliptical saturday: ...
by: howdiekat on: 2004/08/24 -
chest supersets/cardio
db flat bench superset w/ db decline bench: 30 x 15, 30 x 12, 25 x 12, 25 x 12 flat bench db flyes w/ elevated push-ups: 3 sets 10 x 12 flyes |10 push-ups incline db press: 4 sets 12 x 25 20 min interval cardio
by: howdiekat on: 2004/08/12 -
back/calves/cardio
i have really gotten into doing this cardio thing. it's like a game for me to keep my heart rate between 140 and 160. i love it. back neutral grip pull-downs: 12 x 100, 10 x 110, 8 x 120, 8 x 120 one-arm db rows: 12 x 30, 12 x 30, 10 x 3...
by: howdiekat on: 2004/08/10 -
worked w/ a trainer
i got 4 trainer sessions when i paid 3 years in advance so i'm using them, and this guy worked me hard! we did some full-body stuff, then twisting lunges w/ a medicne ball, then more full-body, then shoulders on the balance pad, then more full-bod...
by: howdiekat on: 2004/08/04 -
arms yesterday
today i actually worked out with a partner. it's amazing how much more you can lift using proper form when you're trying to impress someone. triceps standing overhead db extensions: 12 x 45, 12 x 40, 12 x 40, 12 x 40 reverse grip tricep p...
by: howdiekat on: 2004/08/03 -
incredible news, and a good back day
there will certainly be a post about this day on the boards soon, but wow, i am so excited... today i had another bodyfat assessment done and i must say i am elated with the results. the last time i had a caliper test done was may 1. i was 32%...
by: howdiekat on: 2004/07/31 -
shoulders and forearms
i totally burned my shoulders out on the first excersises i did. i triple-set front raises, lateral raises, and db rear delt flyes. here are the numbers. 3-way shoulders: db front raises, db lateral raises, db rear delt flyes 10 x 15, 10 x 12...
by: howdiekat on: 2004/07/28 -
good and bad
on the good side, my weekend was spectacular. on the bad side, i totally killed my knee playing basketball this morning. everything was made well by going to hooters afterward, but i am now a little swollen and limpy. ouch. i will be back doing we...
by: howdiekat on: 2004/07/25 -
shoulder supersets
i was bored with shoulder workouts so i grouped exercises together and did 2 supersets. i took 45 seconds between sets. good times, not a bad workout at all. the shoulders are a little toasty. superset 1: front db raises |15 x 15||12 x 15||12...
by: howdiekat on: 2004/07/21 -
cardio and abs
yes, i did just what the title said: cardio and ab 25 min on the bike, 12 min on the rowing machine, and very light abs. then i went to the store. this is my most unexcitng journal entry. ever.
by: howdiekat on: 2004/07/18