The top two posts are, obviously, the most recent workouts. The others were a couple of weeks ago. I just put them on here to have them documented.
3/31/07
I started out by running to the gym. It took about 10 min.
lat pulldowns
(1) 8x70
(1) 6x80
(1) 31/2x90
(1) 6x70
I wanted to see if I could do 90 lbs. without assistance. Last time I did it, I was only doing negative reps. I guess it was my max? This time I did 3 clean and only made it half way down on the 4th. It sure felt good though!
DB Rows
10x25
8x30
8x35
Widegrip Pulldowns
10x50
8x60
(2) 6x70
I did better on these than last time.
Shrugs
10x35
8x40
(2) 8x45
Reverse Flys
8x40
(2) 6x50
Front Delt Raises
12x4
10x6
8x8
(2) 6x10
These were better than last time. My shoulder didn't hurt at all.
Lateral Delt Raises
12x5
10x8
8x10
(2) 6x15
I ran back home. It took about 15 min. I didn't have much juice left and it was all uphill. It felt good to run again, though.
3/29/07
This was a short workout. I went at 9:30 pm and was very tired.
Leg Extensions
10x70
8x90
6x110
Ham Curls
10x30
(2) 8x40
I tried 50 lbs. and my legs wouldn't budge.
Leg Press
10x150
8x170
8x190
6x210
Incline Situps
12 body weight
10 w/10 lbs
8 w/15 lbs
Leg Raises
(2) 10 w/ankle weights
3/24/07
Lat Pulldowns
(3) 8x70
(1) 6x80
DB Rows
10x25
8x30
8x35
Widegrip Pulldowns
10x50
8x60
(2) 6x70
Shrugs
10x35
8x40
(2) 7x45
Reverse Flys
8x40
(2) 6x50
TM Subscap Press
(2) 10x20
Leg Lifts
W/ankle weights
12, (2) 10
Incline Situps
(2) 16
Calfraises
10x105
I need to find another way to do these. The pads hurt my shoulders and leave spider bruises.
3/16/07
Lat Pulldowns
(4)8x70
DB Rows
10x25
8x30
6x35
Wide-grip Pulldowns
10x50
8x60
(2) 6x70
Shrugs
10x35
8x40
(2) 6x45
TM Subscap Press
15x20
Calfraises
10x90
8x105
6x120
7x120
I felt like I could do more, but my ribs started feeling scrunched and my shoulders bruised.
Reverse Situps
(3) 15
3/15/07
Leg Extension
15x70
Ham Curls
15x30
Squats
20x65
15x75
10x85
6x110
These seemed pretty easy. I need to do a major jump in weight.
Straight Leg Deadlift
14x50
12x60
10x70
Leg Press
(2) 8x150
6x170
3/14/07
DB Bench
15x15 warm-up
(3) 8x25 These were a little hard at the end of each set.
Incline DB Bench
(4) 8x20
Flys
(4) 8x60
Cable X
15x20
(2) 8x30
I'm not quite sure on my form.
Barbel Curls
12x~21
10x~26
8x~31
(2) 6x~36
Hammer Curls
(2) 8x15
6x20
Incline Crunches
12 body
10 w/5 lbs
8 w/10 lbs
3 comments:
Good to see that you're still alive. I thought you had just chosen to get soft squishy. I see that I was way off. You're just too lazy to post a blog. Understandable.
We've really got to work on your powerlifting template if you're gonna make the meet in May.
Hey we should hook up one o' these days and maybe try to go to the gym together. i mean, we both live in albuquerque and all. Maybe we could get together sometime.
Hi, Glenn. I haven't made it in to try the max workout on squats. I hope to get to it this week. Other than that, I have no clue on how to prep for a powerlifting competition. I'm not even sure my form is correct. Maybe I could get a date with Cody and he could show me.
So, Cody, how about it? I'll give you a call and see if our schedules will allow for us to see each other.
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