CanadaFLog entries
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Leg day... part II
Okay, here it is, the more or less complete leg day... Three minute warm up on the mini-trampoline DB Lunges: 10x10lbs/8x20lbs/6x30lbs/6x40lbs (I still hate these) Sissy Squats: 10x10lbs/10x10lbs/10x10lbs/10x25lbs Ball Hamstring Curls: ...
by: yadmit on: 2005/05/14 -
Today was...
...supposed to be leg day... Couldn't get to the gym as I had to work early, plus my regular shift... so, I was gonna work out at home... but, once I got home, I found my car to be leaking antifreeze... so, I had to make a trip back to town to ...
by: yadmit on: 2005/05/13 -
Back/Bis/Abs
Back/Bis/Abs Warm up for three minutes on recumbent bike Chin Ups: 5/3/3 (added these to start.. used the Smith Machine) Seated Cable Rows: 10x8p/10x10p/8x11p/6x14p Seated Machine Rows: 10x8p/10x9p/8x10p/6x12p Bent Over DB Rows: 10x20...
by: yadmit on: 2005/05/11 -
Chest/Shoulders/Tris
Today was chest/shoulders/triceps Warm up for five minutes on recumbent Smith Incline: 10x65lbs/10x85lbs/8x115lbs/5x120lbs DB Flat Bench Press: 10x20lbs/10x25lbs/8x35lbs/8x40lbs Machine Press: 10x8p/8x10p/8x12p/8x14p Incline Bench Lat ...
by: yadmit on: 2005/05/09 -
Chest/Shoulders/Tris/Abs
Today was Chest/Shoulders/Tris/Abs Warm up for five minutes on the recumbent bike DB Flat BP: 10x20lbs/10x25lbs/8x35lbs/8x40lbs Incline DB Fly: 10x10lbs/10x20lbs/8x30lbs/8x35lbs Front DB Raises: 10x8lbs/8x10lbs/6x12lbs/6x15lbs Inclined Be...
by: yadmit on: 2005/05/02 -
Back/Bis/Abs
Today's goal was to set a new PR in Deadlifts... well, slap my back silly... I did it! Woo-hoo! Three minute warm up on mini-trampoline... DL: 10x120lbs/10x150lbs/8x190lbs/6x240lbs... the last time I did these (January 5th, 2005) I did the...
by: yadmit on: 2005/04/27 -
Gym Assesment
Okay... had the assessment at the gym today... some grip and flexibility stuff... Grip was down from the last one I did... about 55kg was the mark I hit... which is apparently very good... Did okay on the cardio... scored very high in the in...
by: yadmit on: 2005/04/27 -
Standard Cardio:
Did thirty minutes on the mini-trampoline which included a two minute warm up... my heart rate hit an average of 85%, maybe a percent or two higher. t
by: yadmit on: 2005/04/26 -
Chest/Shoulders/Tris/Abs
Five minute warm up on recumbent bike Incline DB Fly: 10x10lbs/10x20lbs/8x30lbs/6x35lbs DB Flat Bench Press: 10x20lbs/10x25lbs/8x35lbs/8x40lbs Front DB Raises: 10x8lbs/8x10lbs/6x12lbs/6x15lbs (did these on a half stability ball) Arnold DB...
by: yadmit on: 2005/04/25 -
Back/Forearms/Abs
Warm up for five minutes on recumbent bike Seated Cable Rows: 10x8p/10x10p/8x11p/6x14p (this last rep was a nice struggle) Seated Machine Row: 10x8p/10x10p/8x12p Bent Over DB Rows: 10x20lbs/10x25lbs/8x30lbs/8x40lbs Standing EZ Bar Curls: ...
by: yadmit on: 2005/04/20 -
Final Assesment
Okay, another twelve week fitness challenge is over... bring on the beer and hotdogs... ha! Anyhoo.. here's how the numbers shaped up. The first numbers are from January 21/05, the second from March 2nd and the last from April 15th. BP: 102...
by: yadmit on: 2005/04/18 -
Chest/Shoulders/Abs
Final evaluation tomorrow, and I was about done with the fitness challenges in the fall because the team I was on had a million and one excuses as to why they couldn't finish... really ticked me off... so, I said 'ditch the team' and do it alone.....
by: yadmit on: 2005/04/17 -
Back/Bis/Forearms/Abs
Back/Bix/Forearms/Abs Five minute warm up on recumbent bike Seated Cable Rows: 10x8p/10x10p/8x11p/6x14p (tried for seven on the last rep... about three quarters of the way up) Machine Lat Rows: 10x8p/10x10p/8x12p One Arm DB Rows: 10x10l...
by: yadmit on: 2005/04/13 -
Silly triceps
But, more on that later... Warm-up - Five minutes on mini-trampoline Incline DB Fly: 10x10lbs/10x15lbs/10x25lbs/7x35lbs BB Flat Bench Press: 10x70lbs/10x80lbs/8x90lbs/6x120lbs Arnold DB Press: 10x10lbs/8x10lbs/8x15lbs/8x20lbs Incline B...
by: yadmit on: 2005/04/10 -
Legs/Calves/Abs
Five minute warm up on recumbent bike Leg Press: 10x170lbs/8x220lbs/6x270lbs/7x340lbs (bring on 400!) DB Lunges: 10x10lbs(each hand)/8x15lbs/6x20lbs/6x30lbs Ball Hamstring Curls: 10/8/6/6 Single Leg Calf Raises: (all sets to failure) 20x...
by: yadmit on: 2005/04/07 -
Back/Bis/Forearms/Abs
Five minute warmup in recumbent bike Seated Cable Rows: 10x8p/10x10p/8x11p/7x13p Machine Pulldowns: 10x70lbs/10x90lbs/8x90lbs Wide Grip Machine Pulldowns: 10x8p/10x10p/8x11p/6x12p EZ Bar 21s: 3x25lbs EZ Bar Curls: 10x25lbs/8x30lbs/8x30...
by: yadmit on: 2005/04/06 -
Day one of week 2
Chest/Tris/Shoulders/Abs DB Incline Presses: 10x15lbs/10x20lbs/8x30lbs/6x40lbs DB Flat Bench Presses: 10x15lbs/10x20lbs/8x30lbs/6x40lbs Front DB Raises: 10x8lbs/10x10lbs/8x15lbs/4x20lbs Machine Presses: 10x8p/10x10p/8x12p/6x14p Standing...
by: yadmit on: 2005/04/04 -
Legs/Calves/Abs
Delayed workout (Friday's)... I was supposed to do this on Friday, but was out hosting an event and never got home till 3:00am... had about four hours of sleep and felt I would not have a very effective workout, so skipped it till today and did it...
by: yadmit on: 2005/04/03 -
Back/Bis/Forearms/Abs
It was a good day...plus, the weather is nice! Seated Cable Rows: 8px10/9px10/11px8/13px6 (the last set was a nice challenge) Machine Lat Rows: 7px10/10px10/12px8 Bent Over DB Rows: 15lbsx10/20lbsx10/25lbsx8/35lbsx6 (weight in each hand) ...
by: yadmit on: 2005/03/30 -
Back to the gym
Warm up - five minutes on the recumbent bike Smith Incline: 95lbsx10/105lbsx10/110lbsx7/110lbsx4 (started these too heavy) BB Flat Bench: 55lbsx10/75lbsx10/95lbsx8/120lbsx6 Seated DB Press: 12lbsx10/12lbsx10/15lbsx6/20lbsx6 Shoulder Press...
by: yadmit on: 2005/03/28 -
Back at it...
It's been a silly week... I haven't really worked out since March 19th, almost a week... the neighbours fire, my son being ill (Inner ear infection, seems to be getting better :)), my weird back and working late last night and early this morning.....
by: yadmit on: 2005/03/25 -
oh the pain
"Oh boy," I thought, "today is cardio day!" I was actually looking forward to it... some HIIT... was going to change the intervals from 30 seconds high, to 10 low to 60 high and 30 low. My body, however, had a different plan. This morning...
by: yadmit on: 2005/03/20 -
Chest/Back
Warm-up - five minutes on the recumbent bike. Gironda Press: 45lbsx10/50lbsx10/55lbsx10/65lbsx10 Flat Bench Press: 55lbsx10/75lbsx10/95lbsx8/120lbsx8 DB Flyes (Decline): 15lbsx10/20lbsx10/25lbsx8/25lbsx6 Low Cable Seated Rows: 7px10/8px1...
by: yadmit on: 2005/03/16 -
Legs/Shoulders
Warm up - Five minutes on Recumbent Bike Leg Press: 170lbsx10/220lbsx10/260lbsx10/310lbsx10 (I think I can up the weight now) DB SLDL (added Shrugs): 25lbsx10/30lbsx10/35lbsx8/40lbsx8 Ball Rolls: 3x15 Shoulder Press: 8px10/10px10/12px8...
by: yadmit on: 2005/03/14 -
Bis/Tris/Abs
Was supposed to work out yesterday, but a car challenge meant I was unable to get there... so, worked out at home today instead. Warm up - Five minutes on mini-trampoline EZ Bar Curls: 20lbsx10/30lbsx10/45lbsx8/55lbsx6 Hammer Curls: 10lbs...
by: yadmit on: 2005/03/12 -
Chest/Back
Good Lord.... I don't think I have ever sweated during a workout so much in my life... not sure if the heat was up, or if it was the Gironda Presses.... That being said, here's today's workout" Warm up - 5:30 on the recumbent bike Gironda...
by: yadmit on: 2005/03/09 -
Cardio/Stretching
Did 15 minutes HIIT on the mini-trampoline. Approximately 85% HR. This included a four minute warm up, two minute cool down and intervals of 20 seconds high, and ten seconds low. Stretched for about 25 minutes. t
by: yadmit on: 2005/03/08 -
Legs/Shoulders
Warm up: five minutes on recumbent bike Leg Press (wide stance): 160lbsx10/210lbsx10/240lbsx8/300lbsx8 Leg Xtns: 8px10/9px10/10px10/11px10 Ball Rolls: 3x15 Side DB Raises: 1olbsx10/12lbsx10/15lbsx8/20lbsx6 Front DB Raises: 8lbsx10/10l...
by: yadmit on: 2005/03/07 -
Pushe Harder
I've had this feeling the last couple of weeks that I really haven't been pushing myself hard enough... I've been completing my targeted reps, but felt I could push a tad harder, so, I gave it a go today. Tris/Bis Warm up - 5:30 minutes in r...
by: yadmit on: 2005/03/04