Laughingwarlock's Training Log

[laughingwarlock]

[laughingwarlock]

I've actually taken my mile time down by a minute and a half since I've joined my running club I'm stoked

[laughingwarlock]

10 EZ Bar Rows (65 lbs) followed by 10 push ups <--- 5 Rounds of dis

 

Dumbbell Bench Press: 50 lbs -10, 8, 2 / 40 lbs - 7, 7, 7 / 35 lbs - 13, 8, 8

^{Pull Ups: I'm terrible at these and I'd prefer you not to ask about these thank you very much}

 

30 of each: Jackknifes, Crunches, Leg Spreads

 

Cable Flies: 50 lbs - 10, 10 / 40 lbs - 10, 10, 10 + 1 more rep holding it

Seated Cable Rows: 130 lbs - 10, 10, 10 / 115 lbs - 10, 12, 5

 

Elevated Dumbbell Press: 35 lbs - 13, 10, 7, 4

Lat Pulldown Bar: 130 lbs - 10, 10, 10, 10, 8

 

40 of each: Right Side Raises, Left Side Raises

 

[laughingwarlock]

Hammer Curls: 40 lbs - 15, 12, 10, 12, 15

Overhead Tricep Press: 45 lbs - 15, 12, 10, 12, 10

Dumbbell Shoulder Shrugs: 60 lbs - 15, 12, 10, 12, 15

 

Cable Curls: 90 lbs - 15, 12, 10, 12, 15

Tricep Rope Extension: 70 lbs - 15 / 80 lbs - 15 / 90 lbs - 15, 12, 10, 12, 15

Front Dumbbell Raise: 30 lbs - 12, 12, 10, 8 / 25 lbs - 8

 

30 of each: Russian Twists, Crunches, Leg Spreads

 

EZ Bar Curls: 60 lbs - 10, 10, 10, 10

EZ Bar Tricep Raise: 60 lbs - 10, 10, 10, 10

Side Arm Dumbbell Raise: 20 lbs -10, 10, 11, 8 / 17.5 lbs -10

 

30 of each:

Jackknifes, Right Side Raises, Left Side Raises

 

Plank 1 minute

[laughingwarlock]

Oh hey it's this bull$#!% holiday again

 

 

 

10 EZ Bar Rows @ 65 lbs followed by 10 push ups <--- 5 rounds of that

 

Dumbbell Bench Press: 50 lbs - 10, 10, 4 / 45 lbs - 10, 6, 7

Rows: 50 lbs - 10, 10, 10, 10 / 45 lbs - 10, 10

 

30 of each: Jackknifes, crunches, leg spreads, scissors

 

Cable Flies: 50 lbs - 10, 10, 7 / 40 lbs - 13, 10

Seated Cable Rows: 130 lbs - 10, 10, 10, 10

 

Fly Machine: 130 lbs - 10, 10, 10, 7

Lat Pulldown Bar: 130 lbs - 10, 10 / 145 lbs - 10 / 130 lbs - 10, 10

 

30 of each: Russian Twists, Right Side Raises, Left Side Raises

 

Bench Again: 50 lbs - 7 / 45 lbs - 7 /40 lbs - 7 / 35 lbs - 11

[laughingwarlock]

[laughingwarlock]

Hammer Curls: 40 lbs - 15, 15, 15, 15, 15

Overhead Tricep Press: 45 lbs - 16, / 50 lbs - 12, 12, 10, 10

Dumbbell Shoulder Shrugs: 60 lbs - 15, 15, 15, 15, 15

 

30 of each: Crunches, Leg Spreads, Russian Twists

 

Cable Curls: 100 lbs - 10, 10, 10, 10, 10

Tricep Rope Extension: 80 lbs - 6 / 70 lbs - 10, 10, 10 / 60 lbs - 10, 12, 18

Front Dumbbell Raise: 30 lbs - 10, 10, 10, 10, 10

 

30 of each: Jackknifes, Right Side Raises, Left Side Raises

 

Ten 60 lb EZ Bar Curls / Ten 60 lb EZ bar Tricep Raise

 

Side Arm Dumbbell Raise: 20 lbs - 10, 10, 10

 

Plank 1 minute

 

My forearms are hurting a bit when I do the bicep curls. Had to cut out early cause of that. I've seen a lot of great advances in my bro-oriented lifts quickly that I'm very pleased with after hitting the gym more than usual. But it looks like I need to iron out some kinks. Will do my workout appropriate.

[laughingwarlock]

[laughingwarlock]

1 pull up

 

10 EZ Bar Rows (65 lbs) / 10 Push Ups <----- 5 Rounds of that

 

Dumbbell Bench Press: 50 lbs - 10, 5, 8, 10, 7 / 45 lbs - 8, 4

Dumbbell Rows: 50 lbs: 10, 10, 10, 10, 10

 

30 of each: Jackknifes, Crunches, Legspreads

 

Cable Flies: 50 lbs - 10, 8 / 40 lbs - 10, 15, 10

Seated Cable Rows: 130 lbs - 10, 10, 10, 10 / 115 lbs - 15

 

Bench AGAIN: 50 lbs - 5 / 45 lbs -5 / 40 lbs - 7 / 35 lbs - 7, 6

Lat Pulldown Bar: 130 lbs - 15, 10, 10, 10, 10

 

30 of each: Russian Twists, Left Side Raises, Right Raises

 

Then I went straight out ANIMAL MODE on the machines until I couldn't do anything else

 

Then I planked for 1 minute

[laughingwarlock]

Pull Up

 

65 lbs EZ Bar Row / 10 push ups <---- 5 rounds of that

 

Dumbbell Bench Press: 50 lbs - 10, 5, 4 / 45 lbs - 10, 5, 6, 7

Dumbbell Rows: 55 lbs - 10, 10, 10 // (switched to two handed on an elevated Bench here) 50 lbs - 3 / 30 lbs - 10, 10

 

30 of each: Jackknifes, Crunches, Leg Spreads

 

Cable Flies: 50 lbs - 10, 10, 10, 8 / 40 lbs - 10, 10

Seated Cable Rows: 130 lbs - 10, 10, 10, 10, 10

 

Bench AGAIN: 50 lbs - 10, 5

Lat Pulldown Bar: 130 lbs - 10, 12, 15, 12, 10

 

30 of each: Russian Twists, Left Side Raises, Right Sides Raises

 

Pull Up Machine until Burnout

Chest Fly Machine until Burnout

Back Fly Machine until Burnout

Incline Situps: 10, 15

 

Elevated Dumbbell Press: 35 lbs - 15, 12, 5

Smith Machine Deadlifts: 105 lbs - 10 / 195 lbs - 5, 5, 5

 

Plank 1 minute

 

[laughingwarlock]

3 Pull Ups

 

65 lbs EZ Bar Row / 10 push ups <---- 5 rounds of that

 

Dumbbell Bench Press: 50 lbs - 10, 10, 6 / 45 lbs - 10, 9

Dumbbell Rows: 50 lbs - 10, 10, 10, 10, 10

 

30 of each: Jackknifes, Crunches, Leg Spreads, 15 lb medicine ball incline sit up

 

Cable Flies: 50 lbs - 10, 10, 10, 8 / 40 lbs - 10

Seated Cable Rows: 130 lbs - 10, 10, 10, 10, 10

 

Bench AGAIN: 50 lbs - 10, 10 / 45 lbs - 5

Lat Pulldown Bar: 130 lbs - 10, 10. 10, 10, 10

 

30 of each: Russian Twists, Left Side Raises, Right Sides Raises

 

Elevated Dumbbell Press: 35 lbs - 10, 10, 6

Smith Machine Deadlifts: 105 lbs - 10 / 195 lbs - 5, 5

 

Plank 1 minute

 

[laughingwarlock]

Hammer Curls: 40 lbs - 15, 10, 10, 10, 10

Overhead Tricep Press: 50 lbs - 12, 12, 10, 12

Arnold Dumbbell Press 30 lbs - 6, 4 / 25 lbs - 20 lbs - 12, 10

 

Cable Curls: 80 lbs - 15, 15, 15, 15, 15

Tricep Rope Extension: 80 lbs - 10 / 70 lbs - 10, 10 / 60 lbs - 10, 15 / 50 lbs - 15, 15

Front Dumbbell Raise: 30 lbs - 10, 10

 

Overhead Barbell Press: 35 lbs - 10 / 40 lbs - 12 / 45 lbs - 5, 12 / 50 lbs - 9 / 45 lbs - 9

[laughingwarlock]

 

So I decided to get a bit more serious about my gym choice and switched to the YMCA in Cambridge. I love it. It's got barbells, a boxing gym, a swimming pool, a basketball court, a running track, a sauna, and a steam room. It's only $45 a month too, which is half of what Boston Sports Club charges for the same amenities. Yeah it doesn't include the mint scented soap and cedarwood dried towels or whatever, but that's not worth the extra 50 bucks or whatever I'd have to pay for all that. Anyway, onto the workout:
 

10 push up

 

Dumbell Bench Press: 50 lbs - 13, 8, 5 / 45 lbs - 10, 10, 5 / 40 lbs - 10, 10

Dumbell Rows: 50 lbs - 10, 10, 10, 10, 10

 

30 of each: Jackknifes, Crunches, Leg Spreads

 

Deadlift (with an actual barbell this time lol): 105 lbs - 10 / 155 lbs - 5, 5, 3

Cable Flies: 50 lbs - 10 / 60 lbs - 10, 10 / 50 lbs - 10

 

30 of each: Russian Twists, Left Side Raises, Right Side Raises

 

Seated Cable Rows: 130 lbs - 15, 10, 10, 10, 11

Barbell Bench: 65 lbs - 10 / 85 lbs - 3, 4

 

5 min cardio on the track

 

Lat Pulldown Bar: 130 lbs - 15, 10, 12, 12

 

5 minute bag work

[laughingwarlock]

Hammer Curls: 40 lbs - 10, 10, 10, 10, 10

Overhead Tricep Press: 50 lbs - 10, 10, 10, 10, 10

Front Dumbbell Raise: 30 lbs - 10, 10, 10 / 25 lbs - 10, 10

 

Cable Curls: 80 lbs - 15, 15, 12, 12, 12

Tricep Rope Extension: 80 lbs - 10 / 70 lbs - 10, 10 / 60 lbs - 10, 10 / 50 lbs - 15

Dumbbell Shoulder Shrugs: 70 lb - 10, 10, 10 / 60 lbs - 10, 15

 

EZ Bar Curls followed by EZ Bar Tricep Raise w/ 65 lbs - 15, 10

 

[laughingwarlock]

Some just light ab work today. And because I'm insecure when I do light workouts I'll mention that I bike 5 miles everyday in my commute to / from work 

 

Ab Machine until burnout: Start at 140 lbs and do 10 reps, go down each 15 lb increment until you get to 80 lbs doing ten reps on each, and then go back up

 

Oblique machine: 80 lbs - 30 reps / 95 lbs - 30 reps

 

*note to self I can go much higher on either of these machine so I should do that in the future*

 

Power Tower Kick Ups: 10, 20, 30, 20, 10

 

30 of each: Russian Twists, Left Side Raises, Right Side Raises

 

Plank 1 minute

 

Then I got into that sauna they have. I love that sauna.

 

[laughingwarlock]

[laughingwarlock]

Barbell Bench Press: 65 lbs - 10, 10, 7, 6

Deadlift: 105 lbs -10, 10 / 155 lbs - 6, 10

 

-30 of each-

Jackknifes, Crunches, Leg spreads

 

Dumbbell Bench Press: 50 lbs - 10, 10, 5 / 45 lbs - 10, 9, 1 / 40 lbs - 10, 10, 10

Dumbbell Rows: 50 lbs - 10, 10, 10, 10, 15 / 55 lbs -10

 

Cable Flies: 60 lbs - 15, 10, 10 / 50 lbs -10, 10

Seated Cable Rows: 140 lbs - 10, 10, 10, 10 / 130 lbs - 10, 10

 

-30 of each-

Russian Twists, Left Side Raises, Right Side Raises

 

Push Ups: 5, 2, 4

Lat Pulldown Bar: 130 lbs - 10 / 140 lbs - 10 / 150 lbs - 10, 10, 10

 

Run 1 mile

 

40 lbs Dumbbell Press BONUS 10, 10

 

Plank 1 Minute

 

[laughingwarlock]

Also, thought I'd type in some general purpose notes besides my workout today:

 

• It's time to cut for the summer. I've never really had a toned body and I think I have enough muscle underneath my bulking fat to get something that looks pretty good. I'm going to start it off by doing a lot of ab workouts and restricting my diet a bit. I think it would be best to do this 30 day ab challenge since it starts out easy but surpasses what I can do about a third of the way in.
• My forearms are really behind the rest of my body and it's beginning to hurt when I do curls. Not the good gym muscle burn kind of hurt. The bad kind of hurt. So I've been taking my gym dumbbells in my off-time, setting them to the lowest weight, and doing wrist curls at home. That's been helping. I didn't know you actually had to train those!

[laughingwarlock]

[laughingwarlock]

Hammer Curls: 40 lbs - 15, 12, 10, 12, 15

Overhead Tricep PressL 50 lbs - 10, 10, 10 /45 lbs -15, 12 <---I tried these with a kettle-bell today. Much easier to hold for this particular exercise!

Front Dumbbell Raise: 30 lbs - 12, 10, 10 / 27.5 lbs - 10 / 25 lbs - 10

 

Cable Curls: 80 lbs - 15 / 90 lbs - 15 / 100 lbs - 15, 10, 10 / 90 lbs -10

Tricep Rope Extension: 80 lbs - 15, 20 / 90 lbs - 15, 15, 15

Dumbbell Shoulder Shrugs: 70 lbs - 20, 20, 15, 15, 10

 

EZ Bar Curls Followed by EZ Bar Tricep Raise: 55 lbs - 10, 12, 10, 10, 10

Side Dumbbell Raise: 20 lbs - 10, 10, 10 / 15 lbs - 10, 12

 

Overhead barbell press: 35 lbs - 10, 10, 7

 

[laughingwarlock]

First I did this:

 

 

Then I did yoga with my mom. The class taught us this stretch where you put your knee up against the wall and really stretch out your quad, which today I found out is my problem area. Yoga has always been alright for me since I have a little bit of a marital arts background and I'm pretty flexible in the hips. My quads tho... no wonder i have trouble with squats.

 

[laughingwarlock]

[RisenPhoenix]

I've been slacking stopping by here.  Sorry!  Looks like you're getting along pretty well, though!

 

So I decided to get a bit more serious about my gym choice and switched to the YMCA in Cambridge. I love it. It's got barbells, a boxing gym, a swimming pool, a basketball court, a running track, a sauna, and a steam room. It's only $45 a month too, which is half of what Boston Sports Club charges for the same amenities. Yeah it doesn't include the mint scented soap and cedarwood dried towels or whatever, but that's not worth the extra 50 bucks or whatever I'd have to pay for all that. Anyway, onto the workout:

 

I did not know that the Y in Cambridge was there.  If I get a new job, that's pretty much down the street for me.  Hmmm.... a good update from someone who lifts?  Sweet.  Even if it's a bit more than I currently pay, who cares?  Near work is good.

[laughingwarlock]

I've been slacking stopping by here.  Sorry!  Looks like you're getting along pretty well, though!

 

 

I did not know that the Y in Cambridge was there.  If I get a new job, that's pretty much down the street for me.  Hmmm.... a good update from someone who lifts?  Sweet.  Even if it's a bit more than I currently pay, who cares?  Near work is good.

 

No worries dude! Yeah I've been neglecting the forum's challenge stuff recently and basically using this thread as a personal journal for my own fitness tracking so no big. But fo real? Sign up. It's great. This gym is a little old school but it's got everything you could need. I'm planning out my workout for tomorrow right now and am positively ITCHING for it.

[laughingwarlock]

I would like to make a quick note here.

 

All Barbell reps that have previously been recorded are increased by 30 lbs. I thought the bar weighs 15 lbs. It actually weighs 45 lbs.

 

This was just pointed out to me. Also I am apparently an idiot.