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2月22日 Workout Cycle (Slow negative reps with rest pause after working set excluding squat and deadlift) Workout 1 – Legs Cardio/Abs Leg Ext / Squat /Calves
Workout 2 – Delts/Arms DB Military Press Bicep Curls / Forearm Curls Tricep Pushdowns /Dips
Workout 3 – Legs Cardio/Abs Leg Ext / Leg Press/Calves
Workout 4 – Chest/Back DB Flyes /DB Bench DB Pullovers / Reverse Grip BB Row Deadlift
1月11日 Training Log 200911/22/09 40x10 45x10 50x10 Inc DB fly 30x2x12 Mile Press Smith 85x8 115x8 DB Iso Curls 30x10 35x10 Tri Ext 30x15 35x15 shoulder went out 11/19 Tri Pushdown 100-110-115x15 DB Curls 25x10 30x10 35x10 Squat Smith 240x8 Cable Row 100-110-130x10 11/15/09 DB Bench 30x10 35x8 40x8 45x12 Inc DB Fly 30x2x12 Mil Press Smith 85x10 95x8 110x8 DB Iso Curls 25x10 30x12 Tri Ext 30x15 35x12 45x15 11/11/09 Tri Pushdown 90x15 110x15 120x15 SS DB Curls 25x12 30x12 30x12 Squat Smith 135x8 185x3 225x8 Cable Rows 100x10 110x10 120x10 11/8/09 Abs Deads 285x1x4 11/5/09 Bench Smith 185x6-3 Inc DB Fly 30x12 35x10 Mil Press 30x10 35x10 45x8 DB Iso Curls 30x10x2 Tri Ext 30x15 35x15 40x15 11/3/09 Tri Pushdowns Super Set 90x15 100x15 110x15 DB Curls 25x12 25x12 30x12 Squat Smith 215x10 Bent Rows 135x8 145x8 155x10 10/31/09 Golds Gym Bench: 185 x 4, 3 10/28/09 Squat Smith 195x8 Bent Rows 135x10 165x8 Tri Pushdowns 90x12 120x12 140x12 10/25/09 Bench 175x8 DB Fly 30x10 35x10 Mil Press 35x8 45x8 Cable Curl 90x12 120x12 130x12 Tri Ext 35x2x10 45x13 10/21/09 Free Squats 185x10 Rows 95x8 125x8 155x8 Tri Pushdowns 90x12 130x10 140x8 10/19/09 Deads 225x8 Preacher Curls 50x10 60x10 Forearm Curls 10lbs 10-17/09 Bench 170x8 Inc DB Flys 30x2x10 Cable Curls 90x10 120x10 130x8 Tri Ext 35x2x8 45x10 Mill Press 35x6 40x5 40x5 / Need to do these right after Bench 10-13-09 Abs Squat Smith 175x10 BB Row 95x8 125x8 145x10 Tri Pushdowns 90x12 110x12 130x12 10-11-09 Bench 165x8 Cable Curls 90x8 110x8 120x12 Tri Ext 30x10 35x10 40x8 Mil Press 30x10 35x8 40x8 10/7/09 Abs Squat 160x8 Cable Rows 90x10 110x10 130x10 Tri Pushdowns 90x10 110x10 130x10 10/4/09 Bench worked up to 155x10 Cable Curls 80x12 90x12 100x12 Tri Ext 30x12x2 52x12 DB Mil Press 30x10x2 35x8 9/30/09 Abs Squat warmed up to 150x8 Cable Rows 90x12 110x10 130x8 9/26/09 Bench Warmed up to 150x8 Cable Curls 80x10 90x10 100x10 Tri Ext 30x10x2 35x10 DB Mil Press 30x8x2 35x8 9/14/09 Leg Ext 65x6x3 Leg Curl 85x6x3 Squat 135x6x4 RG Bench 85x8x4 9/10/09 Bench 145x6x4 Inc DB Fly 30x6x4 BB Row 140x6x4 Tri Ext 30x6 40x6.3 9/3/09 Chins 10-8-3 Deads 135x10 155x6x2 BB Rows 35x2x10 8/31/09 DB M Press 30x6x2 35x6x2 BB Curls 55x6x2 60x6x2 Dips 6-4 Tri P Down 100x6x4 Hammer Curls 25x10 30x10 8/19/09 Leg Ext 80x6x4 Free Squat 145x6x4 Calves 135x25 185x20x2 Cable Curls 90x6 110x6x7 8/16/09 Bench 140x6x4 Inc DB Fly 25x6x2 30x6x2 BB Row 135x6x4 Tri Ext 30x6x4 7/15/09 DB Mill Press 40x6x4 BB Curls 70x6x4 Dips /25 x6x4 Tri Pushdown 130x6x4 Hammer Curls 35x12 7/9/09 Leg Ext 80x6x2 95x6x2 Squat 145x6x4 Cable Curls 100x6 120x6x3 Calves - skipped 7/6/09 Bench 160x6x4 Inc DB Fly 30x6x2 35x6x2 DB Row 40x6x2 45x6x2 Tri Ext 40x6x2 7/1/09 WG Chins x6x4 Leg Ext 65x6x2 80x6x2 Leg Curl 65x6x2 80x6x2 Leg Press 255x6x4 6/22/09 DB Mil Press 35x6x4 BB Culrs 65x6x4 Dips x6x4 Tri Pushdows 120x6x4 DB Curls 30x10x2 6/18/09 Leg Ext 80x6x4 Squat Smith 135x6x4 Toe Press 135x25 185x25 225x20 Cable Curls 90x6 110x6x3 6/19/09 Bench 155x6x4 Inc DB Fly 30x6x4 DB Row 40x6x4 Tri Ext 65x6x2 40x6x2 6/14/09 Changing things up a bit /Current weight 172x5 WG Chins 5x4 Leg Ext 65x6x4 Leg Curl 65x6x4 Leg Press 245x6x4 6/8/09 BB Mil Press 30x8 40x6 50x7 3-1 BB Culrs 55x8 70x8 100x5 -3 Tri Pushdowns 80x15 90x15 110x15 Dips 2x10 x8 DB Curls 30x2x10 6/3/09 Leg Ext 80x6 95x4 125x10 Free Squat 175x6 200x4 225x7 135x10 low Calf machine 50x20 70x20 5/30/09 DB Bench 40x8 55x6 70x10 Inc DB Fly 30x10 35x10 DB Pullover 35x2x12 DB Row 30x10 35x10 40x10 Tri Ext 30x10 35x10 40x12 5/26/09 WG Chins 10-6-4 Cardio Leg Ext 65x2x8 95x8 Leg Curl 65x8 80x8 95x10 Leg Press 150x4 190x6 235x12 5/17/09 DB Mil Press 30x8 40x6 50x7 rp2-1 BB Curls 55x8 70x8 90x9 rp 3-2 Tri Pushdown 80x10 110x10 120x10 (Hard I had the rope much higher this time) BB Curls x10 x12 DB Curls 30x2x8 5/14/09 Cardio Leg ext 65x2x10 80x12 Squat Smith 175x6 200x4 235x8 5/10/09 DB Bench 40x8 55x6 70x8 rp3-2 Inc DB Fly 30x8 35x10 DB Pullover 30x8 35x10 DB Row 35x8 40x8 50x8 DB Tri Ext 30x10 35x10 40x10 5/7/09 Skipped Cardio and Calves in a hurry WG Chins 12-6-4 Lex Ext 65x2x10 80x10 Leg Curl 65x8 95x2x10 Leg Press 135x10 190x6 225x12
5/3/09 DB Mil Press 30x8 40x6 45x9 rp3-2 BB Curls 55x8 70x8 90x8 rp 3-2 Tri Pushdown Bar 80x15 110x15 130x12 Dips 2x8 DB Curls 25x10 30x8 rp 3-2
4/30/09 Cardio Leg Ext 125x10 Squat 225x7 135x10 low
4/27/09 7月7日 Lifting NotesIf the goal is maximal or speed strength, complete 5 to 10 sets of 1
to 5 repetitions with 3 to 5 minutes between sets. The total volume for
each exercise falls between 12 to 24 total repetitions.
Hypertrophy is muscle building. If this is the goal, complete 2 to 4 sets of 8 to 12 repetitions with 1 to 2 minutes rest between sets. The total volume per exercise is 24 to 36 repetitions. Make sure each set lasts between 30 and 70 seconds. Endurance is for beginners and endurance athletes. Complete 2 to 3 sets of 12 to 25 repetitions with 30 to 60 seconds between sets. The total volume per exercise is 30 to 75 repetitions. 1月4日 Measurements
12月30日 Training Log 2008PR-Bench 190x8 PR-Deadlift 252x8 PR-Squat 247x4 X1 205lbs X1 315lbs X1? 12/28/08 Going back to old school lifting for a while. Deads 220x8 Cable Rows 130x10 Lat Pulldown 110x10 Curls Incline DB's 25/30x10 12/18/08 W1-D1 DB Bench 50x8 5-4 Mach Mil Press 95x8 5-3 DB Tri Ext 45x10 Wide Chins 12-5-4 Cable Row 140x8 12/14/08 W6-D3 Drag Curls 85x10 4-3 RG Preacher 55x10 Toe Press Leg Curls 95x10 5-3 Free Squat 210x6 12/10/08 W6/D2 Inc Bench Smith 155x8 5-3 Mil Press Smith 125x8 5-3 Inc Skull Crushers 55x8 then Close Grip Finisher 2x20 NG Chins 12-7-5 DB Shrugs 35-40-50x10 12/3/08 Alt DB Curls 30x8 35x8 40x5 Too heavy Too much cheating 35xburnout RG Cable Curls 60x8 Seated Calf 50x8 60x8 Full Deads 275x4 Would have done 1 more rep or two if my back was feeling 100% 11/30/08 Chest Press 255x8 5-3 Mil DB Press 40x8 3-2 Close Grip Bench Smith 140x8 5-3 Wide Pull Ups 10-8-4 Smith Row 195x8 a little too heavy 11/25/08 Preacher Curls 65x8 6-4 Pin Wheels 45x8 Toe Press 110x8 /w holds Leg Curls 95x8 6-4 Leg Press 320x8 230x20 11/23/08 DB Bench 65x8 5-3 Machine Mil Press 125x8 5-3 EZ Bar Tri Ext 55x8 Wide Chins 10-6-5 Abs Cable Row 160x10 11/20/08 Incline Bench 150x8 4-2 Mil Press 125x7 4-5 Inc Skull Crushers 55x6 3 NG Chins 14-6-4 DB Shrugs 45x10 11/17/08 Alt DB Curls 35x10 40x6 40x2 35 to fail - Need to back down on these. RG One Arm Cable Curls 35x10 40x10 50x8 Seated Calves 40x8 50x8 12sec holds Stiff Deads 135x10 180x8 225x8 - Abs in between sets Hurt my back / put me down for a while 11/5/08 Chest Press 150x8 180x6 245x8 5-3 Mil DB Press 35x6 40x4 45x5 3-3 Too heavy Close Grip Bench Smith 95x8 115x6 135x8 5-3 Wide Grip Pull Ups 15-5-3 Smith Row 115x6 135x6 185x8 Got The Sickness 10/29/08 Preacher Curls 45x2x8 60x8 5-3 Pin Wheels 35x8 45x8 Toe Press w/holds 50x8 100x8 Leg Curls 50x8 65x6 80x8 6-3 Leg Press 8+20 x8 10/26/08 Flat DB Bench 35x8 45x6 60x8 5-3 stretch UR Row 45x8 65x6 85x8 5-3 EZ Bar Tie Ext 35x8 45x6 50x8 5-3 Wide Chins 10-6-3 Cable Row 70x8 100x6 150x8 3-2 10/21/08 Worked out late didn't do RP's BB Drag Curls 45x10 65x8 80x8 RG Preacher Curls 40x10 45x8 50x10 Toe Press 50x8 70x8 12sec holds Leg Curl 50x10 65x6 80x10 Free Squats 135x8 160x6 190x8 10/18/08 Inc Bench Smith 95x10 115x6 145x8 5-3 Mil Press Smith 80x10 95x6 120x8 4-3 NG Chins 12-4-3 UH Rows 115x8 125x6 150x8 5-3 10/14/08 Alt DB Curls 35x8 40x8 5-3 RG Cable Curls 40x10 50x10 60x8 Calf Raises w/holds 40x10 50x7 Stiff Deads 135x8 225x6 270x6 Front Squats 95x8 125x6 135x8 10/12/08 Chest Press 135x8 155x6 225x8 5-3 Mil DB Press 30x8x2 35x6 40x8 5-3 Dips x8 w/25lbs 8-4 Rack Pulls 135x8 225x6 270x8 10/7/08 W1-D2 Preacher Curls 45x2x10 55x10 6-4 stretch Pin Curls 30x10 35x10 stretch Toe Press 50x8 70x8 12sec holds Leg Curl 50x8 54x6 70x8 5-3 Leg Press 4x8 6x6 8x8 4x20 10/5/08 W1-D1 Flat DB Bench 35x10 40x8 50x8 rp 7-5 stretch Machine Mil Press 80x10 95x6 110x8 rp 5-3 RG Bench 65x10 95x6 105x8 rp 6-3 tri stretch WG Chins 8 rp 7-4 Full Deads 155x10 185x6 225x6 10/2/08 W6-D2 Incline Smith Mil Smith Inc Scull Crushers NG Chins UH Row 9/25/08 W6-D1 Cruise Just kinda lifted for fun and didn't jot anything down Drag Curls RGP Curls Toe Press Squat 9/21/08 W5-D3 Chest Press 140x8 160x6 195x8 *6-3 Military DB Press 30x8 35x6 40x9 *5-3 CG Bench 95x8 105x6 130x8 *5-3 Rack Pulls 155x8 225x6 270x8 155x10 9/18/08 W5 D2 Preacher Curl 45x2x10 55x10 rp 5-3 Toe Press 50x8 70x8 w/holds PinWheeel Forgot to do these Leg Curl 50x8 65x6 70x8 rp 5-3 Leg Press / Plates 4x8 6x6 10x8 6x15 (10 plates might be a little much for me- not sure if I'm going down far enough with them?) 9/17/08 W5-D1 Flat DB Bench 35x8 45x6 60x10 rp6-4-3 Machine M Press 80x8 95x6 110x10 rp6-5-4 RG Bench 95x8 115x6 125x6 (too much) 115 rp 5-3 WG Chins 10-5-4-2 Full Deads 135x20 225x6 (20 rep deadlift ??? slapping self in forehead) 9/14/08 W4-D3 Drag Curls 45x10 65x8 80x8 rp 6-3-3 RG Preach Curls 30x10 40x8 50x10 Toe Press 50x8 70x6 w/15sec hold every rep Leg Curl 50x2x10 65x12 rp 7-6-3 Free Squat 135x8 150x6 195x8 9/9/08 W4-D2 Inc Bench Smith 95x10 115x6 140x8 rp 5-3-2 Mil Press Smith 80x10 95x6 120x7 rp 5-3-3 Inc Skull Crushers 45x10 55x10 rp 5-5-3 NG Chins 11-4-4 UH BB Row 115x10 125x6 145x8 rp 6-5-4 9/7/08 W4-D1 Alt DB Curls 30-40x10 rp 6-6-4 RG One Arm Cable Curls 30-40-50x10 Seated Calf Raises 60/70x15 85x15 15sec hold Stiff Deads 135x8 225x6 265x8 155x10 Front Squat Smith 95x8 135x6 165x6 (Didn't think it would be that tough on the smith) 9/4/08 W3 D3 Machine Chest Press 135x8 155x6 180x10 rp 7-5-5 Military DB 30x8 35x6 40x8 rp 6-4-4 Close Grip Bench 95x8 115x6 125x8 rp 6-4-5 Rack Pulls 135x8 225x6 265x8 135x10 (had to go light on the last set as I can't find my straps!) 8/30/08 W3 D2 I'm not writing down cardio anymore (getting lame). Preacher Curl 40x2x10 50x10 rp 7-6 Toe Press 70-90-120x15 15sec hold PinWheeel Curls 30x10 35x8 (Too heavy) Leg Curl 50x10 65x2x10 rp 7-5 Leg Press 2-4-6-10 plates 20 rep WM 6 plates 8/24/08 W3 D1 Cardio 5min Flat DB Bench 35-40-50x10 rp7-7 Machine Military Press 80-95x10 110x8 rp 6-6 RG Bench 65-85-95x10 rp 7-7 WG Chins Full Deads 250x6 8/20/08 W2 D3 Cardio 5min Drag Curls 45 65 75x10 rp7-7 Rev Grip Prech Curls 25 35 45x10 Toe Press 70 90 115x15 15sec hold Leg Curl 50x210 65x10 rp6-5 Free Squats Worked to 190x8 then 135x20rep Widow Maker (Brutal) 8/17/08 W2 D2 Cardio Incline Bench Smith 95x10 115x10 135x10 rp 4-4 M-Press Smith 80x10 95x8 115x8 rp 4-4 Incline Skull Crushers 45-55x10 rp 6-4 Neutral Grip Chins 10-8 rp 4-4 BB Underhand Rows 95-115-125-140x10 rp 6-5 8/14/08 W2 D1 Cardio 5min Alt DB Curls 30x10 35x10 rp 8-5 Seated Calves 60-70x15 85x13 (15sec hold) Reverse Grip One Arm Curls 20-30-40x10 SLD's 135x10 175x8 192x6 225x1 245x1 265x4 Hack Squats 135x10 155x8 (I was done after that) no 20 repers for me today. 8/12/08 W1 D3 Cardio 5min Chest Press 92x2x10 115x10 135x10 165x12 rp 8-8 (too easy) Military Dumbbell 30-35-40x10 rp 5-4 Close Grip Bench 95x10 115x8 125x8 rp6-6 Underhand Chins 12 rp6-4 Rack Pulls 45x12 95x6 135x5 167x3 195x1 225x1 260x6 + 195x10 8/9/08 W1 D2 Cardio 5min Preacher curls 40x10 50x10 RP 5-5-4 Pinwheels 20-25x10 Toe Press 50 90 110 (135x15 hold for 15sec) Leg Curls 65x10 80x10 rp with 65 8-8-6 Leg Press 2-4-6-8 plates x10 4 plates WM x20 8/7/08 First workout using DC Training Techniques W1 D1 Cardio 5min Flat DB Bench 20x20 30x10 35x10 40x6 50x15 Rest Pause 8-8-6 Machine Angle Shoulder Press 80-90x10 110x8 RP 6-6 WG Chins x10 RP to failure Full Deads 45x12 96x6 135x5 168x3 192x1 216x1 246x6 If the timing wasn't an issue I would have attempted the + 10 more reps thing with lower weight 8/5/08 Squat 45x12 94x6 135x5 165x3 190x1 225x1 240x6 Leg Curl 65x2x12 80x12 Let Ext 65x12 80x15 Calf machine 60-70-80x15 M-Press 95-110-125x10 8/3/08 Abs x2x25 w/20lbs x25 w/25lbs Bench 95x2x10 115 135 155 x10 DB Incline Bench 35 40 45x10 Dips 3x10 Tri Pushdowns Tri Ext 7/29/08 Chins/Abs Cable Row 90-110-120-150x10 Lat Pulldown 70-80-90-120x10 Good Mornings 85-95-105-115x10 Incline curls 7/27/08 Squat 45x12 95x6 135x5 164x3 185x1 225x1 235x5 Leg Curls 65x2x12 80x12 Leg Ext 65x2x12 80x12 Calf Machine 60-70-80x15 M-Press 95x10 105x10 120x10 Leg Press up to 315x10 7/24/08 Abs Bench 95x2x10 115x10 135x10 150x10 DB Incline Bench 30x10 35x10 40x10 Cardio Dips x10 w/25x10 Tri pushdowns worked up to 100x10 7/22/08 Deads 135x10 155x10 185x8 205x6 235x5 Cable Row 80-90-110-120-140x10 Lat Pulldown 60-70-90-110x10 Curls 45x10 65x10 75x10 Cardio 7/20/08 Squat Smith 95x20 120x10 150x8 160x6 230x5 Leg Curl 50-60-80x10 Leg Ext 50-60-80x10 Calf Machine 60x15 70x15 80x13 M-Press Smith 95x10 100x10 115x8 Cardio 10min 7/17/08 Abs Bench 95x2x10 115x10 125x10 140x10 Incline Smith 115x10 130x8 Dips x10 x8 /w 25lbs Trip Push Downs 50x10 60x10 70x12 Cardio 8min Down with the sickness. Hopefully won't last long 7/10/08 Seated Cable Rows 80x2x10 70-90-120-140x10 Straight Arm Pulldowns Lat Pull Down 50x2x10 70-90x110x10 Good Mornings 85-95-105-110x10 Cable Curls Preacher Curls 7/7/08 Incline Situps /w ball 3x20 Squat Smith 95x20 120x10 145x8 155x6 175x5 225x4 Leg Curl 50x2x10 65x10 Leg Ext 50x2x10 65x10 Calf Raises 60x15 70x15 80x12 M-Press Smith 95x10 115x10 125x6 (Too Much) 7/3/08 Bench 95x2x10 115x10 140x10 175x8 Incline Bench 115x8 140x4 (had the incline set too high I think) Tri Pull down 40-50-60-70x10 Dips 10 No time for cardio / was in a rush 6/30/8 Cardio 2min Chins 3 sets of 8 Rack Pulls 135 160 180 235 265x10 Decline Bench 115x10 160x10 200x8 Cable Row 80x10 110x10 130x10 150x9 Cardio 3min (was going for 10 , but my left quad gave out???) 6/28/8 Elliptical 5min Squat 95x2x10 115x10 140x10 175x10 Calf machine 50x10 70x2x10 Smith M-Press 70x10 90x10 105x10 Preacher Curls 40x10 50x10 Leg Press 135x10 225x10 (I think I went too deep on these) 6/26/08 (1st workout at the new fitness club) So nice to have the weights on the sides of the power rack. The gym is pretty quiet. I need to rock some deads to liven the place up! Elliptical 7min Bench 95x2x10 115x10 135x10 167x8 Incline Bench 115-130x10 Tri Ext 30-35-40x10 Tri Pushdowns 70-100x10 Incline situps 6/21/08 Deads 111-135-152-167-180x10 Decline Bench 135-157-195x10 Bent Rows 127-140-162x10 6/18/08 Squat 89x2x10 111x10 135x10 162x10 Calves 95x2x15 M-Press 67x2x10 89x10 Curls 30x10 35x10 6/11/08 Bench 89x2x10 111x10 127x10 157x10 Incline Bench 111x10 135x8 Bench Dips Close Grip 6/8/08 Rack Pulls 135-157-180-225-247x10 Decline Bench 111-150-190x10 Bent Rows 11-135-157x10 6/4/08 Back from vacation. I think Dale missed me...... Squat 89x2x10 111x10 135x10 157x10 Calves 111x2x20 M-Press 45x10 55x10 67x10 89x10 Curls 30x3x10 5-22/08 Bench 89x2x10 111x10 127x10 150x12 Incline Bench 111x10 127x10 Bench Dips x2x10 w/33lbsx2x10 Close Grip Bench 89x12 111x10 5/20/08 Rack Pulls 135x10 157x10 180x10 190x10 225x10 Decline Bench 111x10 150x10 185x10 Bent Rows 111x10 122x10 150x10 5/18/08 Box Squat 45x10 89x10 122x10 135x10 157x10 Calves M-Press 67x10 89x10 99x10 Curls 30'sx3x10 5/15/08 Bench 45x10 warmup: 89x10 111x10 122x10 145x10 Incline 111x10 122x10 Bench Dips Close Grip Bench 5/13/08 Deads 111x10-warmup:125x10 135x10 145x10 167x10 Decline Bench 111x10 145x10 180x10 Bent Rows 100x10 122x10 145x10 5/11/08 (Start of Bulking Phase) Squat 72x10-warmup: 89-111-135-157x10 Calf raises 135x20 (need to build a proper platform for this for crying out loud) M-Press 45-55-67-89x10 Curls 25x2x10 30x2x10 5/7/08 Bench 167x10 Drop Sets 135x10 111x10 89x10 DB Incline Bench 40x2x10 50x10 Bench Dips x2x10 w/22lb x2x10 Farmers Walk 65lb dbs 5/6/08 Rack Pulls 225x10 Decline Bench 111x10 135x10 172x10 Bent Rows 89x10 111x10 133x10 5/4/08 Box Squat 172x10 drop sets 135x10 89x10 M=Press 77x10 89x10 89x9 Drag Curls 45x10 67x10 harder than I thought they would be. 4/30/08 Bench 162x10 DB Incline 40x4x10 Bench dips 3x10 w/22lbsx10 4/29/08 (Back to evenings / that didn't take long) Deads 210x10 Decline Bench 111x10 135x8 162x8 Bent Rows 45x10 89x10 111x10 (took it easy on these) 4/24/08 (First workout in the morning 5:30am) Squat 45x12 76x6 104x5 135x3 152x1 171x1 190x8 M-Press 72x10 77x10 EzCurls 40-60-70x10 4/22/08 Back is feeling a little better, but still tweaked a little. Bench 157x8 DB Incline 35c2c10 40x2x10 Skull crushers 25x10 37x10 42x10 Threw my back out / took some time off. 4/6/08 Wasn't feeling well, so I don't wanna hear it Dale! Bench 190x7 Incline Bench 89x8 111x8 135x8 pinched my back on the last rep / bad setup on the bench. Tri Ext 35x2x10 40x2x10 4/1/08 Elliptical Rack Pulls 269x8 Decline Bench 135x8 157x8 190x8 (screwed this up should have done 200lbs / Next Time) Chins 5x3 3/29/08 Box Squat 189x8 M - Press 77x10 99x10 Curls 30x10 40x10 3/25/08 Bench 185x8 Incline Bench 89x8 111x8 135x8 Tri Ext 35x2x10 40x2x10 Cheat Curls 40'sx10 3/22/08 Deads 247x6 Decline Bench 111x8 150x8 195x8 T-Rows 45x10 90x10 135x10 168x3 (My home made safety rope on the other end kept slipping ahhh annoying/ I'm just not liking these anymore) I'm going to stick to bent row for now) 3/19/08 No girls in my gym just Dale :( Dreaded ol Squats 212x6 M-Press 77x10 94x10 Curls 30x10 35x12 3/16/08 Bench 180x10 DB Inc 50x2x10 Tri Ext 30x10 35x10 40x2x10 3/12/08 Rack Pulls 257x8 Decline Bench 140x8 185x8 / Should have done 190x8 oops Chins 3/9/08 Box-Squat 180x8 M-Press 77x10 87x10 Curls 30x10 35x10 3/8/08 Bench 172x10 DB Incline 40x10 50x2x10 +6 Tri Ext 30x10 35x10 40x12 3/2/08 Elliptical Deads 230x8 Decline Bench 111x8 140x8 185x8 Bent Rows 89x10 116x10 135x10 2/26/08 (Start Creatine Cycle) Squat 202x6 (Should have done Box but forgot) M-Press 82x2x10 +6 Incline Curls 25x10 35x8 2/24/08 Bench 167x10 Inc DB Bench 40x10 50x10+6 Tri Ext 30x10 35x10 40x10 2/20/08 Rack pulls 245x10 Dec Bench 111x8 135x8 180x8 T-Rows 90x10 135x10 180x10 202x10 2/17/08 Elliptical Squat 194x8 M-Press 77x3x10 Incline Curls 25x10 30x10 2/14/08 Elliptical 7min Bench 162x12 Incline DB Bench 40x2x10 50x10 Tri Ext 30x10 35x10 40x8 2/10/07 (Was pretty sick Saturday still not feeling well but lifted anyway) Deads 222x8 Decline Bench 135x8 167x8 T-Rows 90x10 135x10 190x10 2/6/08 Box-Squat 172x10 M-Press 72x3x10 E-Z Culrs 47x10 60x10 70x10 2/3/08 Elliptical 7min Bench 157x3x5 Easy Dale DB Inc. Bench 35x2x10 40x2x10 Tri Ext 30x2x10 35x2x10 2/2/08 Elliptical 5min R-Pulls 235x2x5 Decline Bench 111x8 135x8 157x8 T-Rows 90x10 135x10 180x10 (Felt good - rested well between sets + doing them after decline bench helped as well) 1/31/08 Elliptical 7min Squat 185x10 M-Press-67x3x10 E-Z Curls 47x10 60x10 70x8 1/28/08 Elliptical 5min Bench 150x10 Incline Bench 35x10 40x2x10 Tri Ext 30x10 35x2x10 1/26/08 (Back for action) Deadlift 111x2x8 140x3 160x1 180x1 212x8 T-Tows 90x10 135x10 168x10 Decline Bench 111x8 135x8 145x8 1/12/08 Bench 190x8 (Yes! new PR) DB Incline 50x2x10 Tri Ext 30x10 35x10 1/9/08 Got my T-bar handle but I almost passed out after my last set of rows??? Time to back off + I think the front squats took a lot out of me. Elliptical Box Squat 212x5 Front Squat 135x10 162x8 T-Bar Row 90x10 135x10 180x10 225x8 1/5/08 Rack Pulls 335x6 Decline Bench 111x5 135x3 162x2 190x8 easy Curls 30x10 35x10 1/1/08 (Startin the new year off with a PR!) Elliptical Bench 185x8 PR Hoping to get 190x8 next week before deload. DB Incline Bench 50x2x10 Rev Bench 94x2x10 5月2日 Training Log 2007PR-Bench 185x4 PR-Deadlift 252x8 PR-Squat 247x4 PR-TbarRow 270x4 X1 205lbs X1 315lbs X1? 12/30/07 (was feeling that dreaded head pressure again / probably should have warmed up on the elliptical) Box Squat 201x6 (Could have done more /messed up my warm up) Front Squat 135x10 157x8 T-Bar Row 90x10 135x10 180x10 225x6 Roman Chair 12/27/07 (The NOS tablets are helping me feel better after a workout for sure) Deads 247x6 337x0 Failed (Sorry Dale - I'll get'r next time) 315x1 Bent Rows 111x10 122x10 140x10 157x10 Decline Bench 135x8 162x8 185x8 Curls 30x2x10 12/22/07 Elliptical Bench 180x8 (Last rep was hard everything else was easy) DB Incline 50x2x10 PR Rev Bench 89x2x10 Close Grip Bench 12/18/07 Got some NOS Pump. Hopefully it will give me a boost. Squat 235x6 (tough, but at least I didn't have any head pressure like I've been getting lately with the heavy lifts) T-Rows 90x10 135x10 180x10 213x10 Roman Chair - Skipped (had to cut out early) 12/13/07 Deads 222x2x5 Bent Rows 111x10 125x10 140x10 Decline Bench 135x8 162x8 185x8 PR Curls 25x10 30x11 Had a lot of head pressure during/after the workout / not sure if was from the cold or what (Maybe I need some NoExplode) 12/9/07 Bench 172x8 DB Incline 40x2x10 50x10 Rev Bench 89x2x10 + 4 Close Grip to fail 12/4/07 Elliptical 7min Squat 230x6 (felt pukey afterwards) = Good squat day + Big Glutes for Dale Chins 10-7 Roman Situps (need to buy T-bar row handle) 12/1/07 Elliptical 7min Rack Pulls 315x8 Bent-Rows 111x10 122x10 135x10 Decline Bench 135x8 157x8 180x8 Curls 25x10 30x10 11/29/07 Skipped Workout: Had Migraine Of Death 11/27/02
Bench 167x3x5 DB Inc Bench 35x2x10 40x2x10 Rev Bench 89x2x10 + 89x2 Close Grip to failure 55lb Easy Dale - It's light that's why! 11/23/07 Gold's Gym Olathe Elliptical 7min Bench 1repmax 205x1 PR tried for 225-no go Squat 225x5 harder then usual Leg Press 135x10 225x10 315x10 Tbar-Rows 90x10 135x10 180x8 225x8 270x4 Calf machine 60x15 80x15 100x15 11/21/07 Deads 192x2x5 Rows 89x10 116x10 127x10 Curls 55x10 77x10 11/17/07 Bench 162x3x5 DB Incline Bench 35x3x10 Rev Bench 89x2x10 finished with some close grip bench Tricepts were fried chicken. 11/15/07 Squat 216x2x5 Calves 200x3x10 M-Press 82x3x8 11/11/07 Rack Pulls 235x2x5 Rows 89x10 111x10 122x10 Curls 55x10 77x10 11/7/07 Bench 157x3x5 Incline DB Bench 35'sx4x8 Rev Bench 82x3x10 Abs - Broomstick 11/4/7 Squat 45x12 89x6 116x5 145x3 168x1 189x1 212x5 Lunges 135 to failure Calves 190x3x10 M-Press 77x3x8 11/3/7 Rack Pulls 45x12 90x6 123x5 157x3 180x1 202x1 225x3x5 Rows 72x10 89x10 116x10 Curls Bar 55x10 72x10 11/1/07 Bench 150x2x5 DB Incline Bench 30'sx8x2 35'sx8x2 Rev Bench 77x3x10 10/29/07 Elliptical 5min Squat 205x2x5 Military Press 72x3x8 10/27/07 Chins x6x3 RackPulls 214x2x5 Rows 111x10 Curls Hammer 25'sx2x10 10/23/07 Bench 145x3x5 (will start stripping sets off in a few weeks as necessary) Incline DB Bench 30's x4x8 Rev Bench 72x3x10 Abs 10/20/7 Elliptical 7min Chins (next time) Box Squat 196x2x5 Military Press 67x3x8 Taking a week off - Might try some new set methods. 10/11/7 Deads 111x10 135x5 155x3 182x1 225x1 252x8 PR Rows 72x10 89x10 111x10 135x10 H-Curls 30'sx10 10/7/7 Bench 45x12 72x6 100x5 127x3 145x1 167x1 185x4 PR (Not bad I guess - Need more protein) Incline 95x2 135x6 RevBench 45x10 67x10 89x10 10/3/7 Elliptical 7min Squat 45x12 98x6 135x5 171x3 196x1 220x1 247x4 PR (Should have done 240 - Got too greedy) Military Press 45x10 67x10 89x10 kinda tough 9/30/7 Rack Pulls 45x12 111x6 135x5 175x3 200x1 225x1 247x10 290x2 Rows 77x10 89x10 111x10 125x10 Curls Isolated 25'sx10 30'sx10 9/29/7 Bench 45x12 70x6 97x5 123x3 141x1 160x1 177x5 135x10 Inlcine 95x2 127x6 Rev Bench 67x10 77x10 9/27/7 Squat 45x12 90x6 123x5 157x3 180x1 200x1 235x6 Arnold Press 35'sx10 40'sx10 Abs 9/24/07 Deadlift 111x10 125x5 150x3 180x1 210x1 235x6 Rows 67x10 77x10 89x10 Curls 50x10 77x10 9/22/07 Bench 45x12 68x6 94x5 120x3 137x1 154x1 172x6 Scaled Down 154x3 135x8 99x15 67x15 Incline skipped Reverse Bench 67x10 77x8 9/19/07 Squat 45x12 84x6 115x5 147x3 168x1 189x1 212x6 Arnold Press 35sx10 40sx10 9/16/07 Deadlift 111x10 122x5 150x3 180x1 200x1 225x6 Shrugs 89x10 100x10 111x10 Curls 50x10 77x10 9/15/07 Bench 45x12 72x6 89x5 120x3 140x1 150x1 167x6 Incline Bench (Decreased Incline Level with a couple of 2x4's = much better) 89x2 122x6 Tri Ext 35x10 40x10 40x5 9/12/07 Elliptical 7min Squat Bar.12 89x6 105x5 140x3 155x1 172x1 202x8 Arnold Press 35'sx10 40'sx9 (Rows Next time - Check log: I know I've done these lately?) 9/9/17 Elliptical 7min Rack Pulls 90x6 135x5 162x3 185x1 205x1 235x10 Curls 50x10 67x11 Roman Situps Broomstick 9/8/07 Bench 45x12 67x6 89x5 116x3 135x1 145x1 162x7.5 Incline 89x2 122x4 Tri Ext. 35'sx10 40'sx10 9/5/07 Squat Bar.12 74x6 100x5 135.3 150x1 167x1 190x8 Arnold Press 25'sx10 35'sx10 9/2/07 Warm up = Mounain Dew Bench 45x10 62x6 85x5 108x3 125x1 140x1 157x8 Incline 77x6 111x6 (Bad Setup) Next set do 82x2 122x6 and rest more after Bench. Tri Ext 30x10 35x12 9/1/07 (Started Creatine - Need to start taking protein on recovery days - (been forgetting to do that) Deadlift 89x10 116x5 147x3 167x7 190x1 210x8 Shrugs 72x10 89x10 116x10 Abs Curls 45x10 72x10 - Cheat 8/29/07 Squat 45x12 72x6 100x5 126x3 144x1 162x1 180x8 W-Chins Back 10 Front 11 Arnold Press 25'sx10 30'sx11 8/26/07 Bench 45x12 60x6 82x5 105x3 120x1 135x1 150x8 Incline 72x6 94x8 Tri Ext. 25'sx10 35'sx12 8/25/07 Rack Pulls 90x6 135x5 157x3 180x1 200x1 225x10 Curls 45x10 67x10 Roman Situps Broomstick 8/23/7 Squat 45x12 67x6 91x5 116x3 135x1 150x1 172x8 Wchins Front10 Back8 Arnold Press 25'sx10 30'sx10 8/19/07 Bench 45x12 67x6 89x5 111x3 120x1 135x1 145x8 Incline 89x8x2 Tri Ext. 30'sx10 35'sx10 8/18/07 Cardio - Frisbee with the kids Deadlift 45x12 80x6 111x5 140x3 160x1 180x1 200x8 (Tougher than I thought would be. Still hot outside got dizzy) Curls 25'sx10 30'sx10 Raman Situps 3min BroomStick 3min 7/22/07 Bench 45x12 60x6 82x5 105x3 120x1 135x1 150x8 Decline 111x8 152x8 Incline Crunches Tri Ext. 30'sx10 35'sx10x2 Arnold Press 25x10 30x10 7/17/07 Elliptical 7min Squat 45x12 67x6 91x5 116x3 135x1 150x1 167x8 Wchins Back10 Front9 Calves 135x10 145x10 157x10 7/15/07 Deadlift 45x12 80x6 111x5 140x3 160x1 180x1 200x8 Curls 25'sx10 30'sx10 Roman Situps 2min Broomstick 3min 7/11/07 Elliptical 5min Bench 45x12 67x6 77x5 99x3 111x1 127x1 145x8 Decline Bench 111x8 157x7 Incline Crunches 15/20 Tri Ext 30x10 35x10 35x7 Arnold Press 25'sx10 30'sx10 Tough 7/9/07 Elliptical 5min (still not feeling 100% oh well = Eat more chicken) Squats 45x12 67x6 89x5 111x3 122x1 135x1 157x8 Wide Chins 9front 9back Calves 135x10 157x10 will add more sets as I go with these 6/24/07 Elliptical 7min Rack Pulls 45x12 86x6 118x5 150x3 172x1 192x1 215x5x2 Roman Situps 2min Broomstick 4min Curls 45x10 60x10 67x10 6/20/07 Bench Barx12 67x6 89x5 111x3 120x1 135x1 150x8 Decline Bench 116x8 162x7 Hang Crunches 15-15 Tri Ext. 30x10 35x10 40x10 6/17/07 Squat 45x12 74x6 100x5 135x3 450x1 167x1 185x8
Lunges 68x10 89x7
W-Chins Backx10 Frontx8
6/3/07 Deadlift 111x8 135x6 154x4 176x2 200x1 225x6 Roman Chair 3min Broomstick Twists 3min Curls 45x10 72x10 Rows -Next Time 5/30/07 Elliptical 8min (feeling a little pooped lately - fighting some kind of infection)
Bench 45x12 68x6 94x5 120x3 135x1 152x1 172x5 (Ahh That sucks I was going for 8)
Decline Bench 111x8 157x10
Chest Flys 30'sx10 35'sx8 (first time doing these)
Tri Extensions 35sx10 40sx10x2
5/27/07 Elliptical 5min
Squat 45x12 82x6 112x5 143x3 164x1 184x1 205x6
Lunges 89x10 116x8
W-Chins Front 10
Back 8
5/22/07
Elliptical 5min Broomstick 4min Roman Chair 2min RackPulls Barx12 92x6 126x5 161x3 184x1 207x1 230x5x2 Curls 25'sx10 35'sx10 5/15/07
Bench Barx12 67x6 89x5 116x3 135x1 150x1 167x6 Decline Bench 89x8 135x10 super easy
Triextensions 35'sx10 40'sx10 40'sx9
Hang Knee Raises 20-20 5/9/07 Elliptical 5min Squat Barx12 89x6 111x5 140x3 160x1 180x1 200x8 Lunges 89x10 111x10 W-Chins frontx10 backx6 (Not doing shrugs anymore) 5/6/07 Elliptical 7min
(messed around with my bench again (it cost me) I need to just leave the blocks there for benching afterall)
Bench Barx12 67x6 89x5 111x3 135x1 145x1 162x5 / Scaled down / 135x10 111x10 89x12 67x12 Barx20 Decline Bench 89x8 122x8 135x5 (2 sets next time get more weight on / reps) Rev-Bench 82x10 89x7 Barx15
Hang Knee Raises skipped
calf raises next time
5/2/07 Elliptical 5min
Deadlift 89x10 116x5 147x3 167x1 190x1 210x8
Roman Chair 25/30
Broomstick 4min
Shrugs 72x10 89x10 116x10
Curls 25'sx10 35'sx12
4/19/07 Elliptical 5min Squat Barx12 80x6 107x5 135x3 157x1 177x1 195x8 Lunges 89x10 100x10 W-Chins 12-10 Rows 89x10 116x10 135x10 4/25/07 Bench Barx12 67x6 85x5 111x3 125x1 140x1 157x8 Decline Bench 62x6 89x6 111x8 Rev-Bench Barx12 72x10 100x10 Hang Knee Raises 20-20 4/23/07 Elliptical 6min Rack Pulls 90x6 124x5 157x3 180x1 200x1 225x5x2 Broomstick 4min Roman Chair 30-30 Curls 25'sx10 35'sx10 Shrugs 67x10 89x10 111x10 4/19/07 Elliptical 5min Squat Barx12 74x6 100x5 130x3 150x1 167x1 185x8 Lunges Barx10 68x10 89x10 W-Chins 10-7 maybe too wide Rows 77x10 111x10 125x10 4/17/07 Elliptical 8min Bench Barx12 60x6 82x5 105x3 120x1 135x1 150x8 Incline 77x4 116x4 (accidentally did 121x4) Rev-Bench Barx12 72x10 89x10 Knee Raises 25-20 Frog Kicks 25-25 4/14/07 Deadlift Barx12 80x6 110x5 140x3 160x1 180x1 200x8 Curls 25sx10 35sx9 Roman Situps 2min Broomstick 4min Shrugs (skipped /ran out of time) 4/12/07 elliptical 15min Squat Barx12 70x6 97x5 123x3 140x1 160x1 177x8 (easy) Lunges (skippd) / Had A Migrane Wide Chins 12 - 7 Rows 72x10 100x10 121x10 4/8/07 Rack Pulls Barx12 86x6 118x5 150x3 172x1 192x1 215x10 Roman Situps - 2 minutes Broomstick twists 4 minutes Curls 45x10 56.10 61x10 Shrugs Barx10 67x10 89x10 4/3/07 Bench Barx12 57x6 79x5 100x3 115x1 129x1 145x10 easy Incline Bench 72x4 111x8 little tuff on last rep Tricept Extensions 25sx10 30sx10 35sx10 Frog kicks 20/25 Hanging Crunches 15/15 3/31/07 Squat Barx12 68x6 94x5 120x3 137x1 155x1 172x8 Lunges Barx10 68x10 89x4 (Hard) but I guess I'm not used to zoning in on my quads Wide Chins 10-10-4 Rows67x10 89x10 116x10 New Cycle 3/15/07 (took it easy - scaling back after vacation anyway) Cardio 20 min. Dumbbell Lunges 3/11/07 Chins 12-11 Deadlift Barx12 100x6 137x5 175x3 200x1 225x1 250x5 Bent Rows 111x8 135x10 165x10 Isolated DB Curls 25sx10 30sx10 35sx5 (Forgot how hard these were) Shrugs 89x10 111x10 122x10 3/10/07 Bench Barx12 72x6 100x5 126x3 144x1 162x1 180x6! (New Personal Best) Incline Bench 94x2 140x1 DB's 30sx10 35sx10 40sx10 / 89x4 67x9 Barx15 Frog Kicks 25-25 Hanging Crunches 20-25 Tricept Extensions 30sx10 35sx10 40sx9 3/06/07 (Felt Tired towards the middle Had to take long break before doing Rows) Squat Barx12 84x6 115x5 147x3 168x1 189x1 222x5 Front Squat Barx10 67x10 111x10 Roman Situps 25-25 WG Chins 10-11 Bent Rows 84x10 111x10 145x10 3/04/07 Rack Pulls Barx12 112x6 154x5 196x3 224x1 252x1 269x6 RomanSitups 25x25 Curls Barx10 67x10 77x10 Shrugs Skipped 3/01/07 Bench Barx12 67x6 95x5 121x3 138x1 155x1 175x5 (very close for 6) Maxed Down135x10 111x7 89x10 Barx20 Incline Bench 94x2 140x0 111x5 Reverse Bench Barx10 72x10 116x4 89x7 (We'll see if my tricepts explode while I'm sleeping) Frog Kicks 20-25 Hanging Crunches 20-20 2/25/07 / Gold's Gym in Olathe aka Rick's Hangout. Cardio 5 minute warm up. WideGrip Pullups 10 - 10 Deadlift Barx12 94x6 135x5 164x3 188x1 211x1 235x5 315x1 ! (1st 1rp max on deadlift felt great) Bent Rows 95x8 135x10 155x10 Cruls Barx10 50x10 80x6 Roman Situps 20 - 20 Shrugs 80x10 74'sx10 2/22/07 Bench Barx12 67x6 89x5 116x3 135x1 150x1 167x6 Incline Bench 94x2 135x6 (Last one was too hard need to move bench forward that's the problem) Reverse Bench Barx12 72x10 116x7 Frog Kicks 20-20 2/20/07 Squat Barx12 80x6 110x5 140x3 150x1 180x1 200x5 (Last one was tuff) Rows 67x10 89x6 111x10 122x7 Pullups maxed out 2/18/07 Rack Pulls Barx12 96x6 135x5 168x3 192x1 216x1 246x6 (Felt Good / No Gloves) Weighted D/Situps 22lbs 20-20 Curls Barx10 51x10 72x10 Shrugs 67x10 89x10 116x10 2/16/07 Bench Barx12 62x6 84x5 112x3 128x1 145x1 160x6 Incline Bench 94x2 135x5 1/2 Reverse Bench Barx12 67x10 111x10 Frog Kicks 20-20 Arnold Press 25sx10 30sx8 Abs 2/13/07 Squat Barx12 76x6 104x5 133x3 152x1 171x1 190x5 Rows Barx10 67x10 100x10 2/11/07 / Felt good after having the week off Decline Situps 15-20 Deadlift 86x6 118x5 150x3 172x1 192x1 222x6 Cruls Barx10 57x10 67x10 Shrugs 57x10 89x10x111x10 2/1/07 Bench Barx12 62x6 84x5 108x3 124x1 140x1 155x6 Incline Bench 94x2 130x6 Reverse Bench Barx10 65x8 89x8 105x8 Frog Kicks Skipped Arnold Press Skipped 1/30/07 Squat Barx12 76x6 104x5 133x3 152x1 171x1 180x6 Rows Barx10 57x10 89x8 Pullups 10x2 1/28/07 Rack Pulls Barx12 90x6 125x5 157x3 180x1 200x1 225x8 Weighted D/Situps 10x2 Curls Barx10 72x10 Shrugs 55x10 89x10 111x10 1/25/07 Tried new warm up felt good! Bench Barx12 60x6 84x5 105x3 120x1 135x1 150x8 Incline Bench 89x6 125x6 Reverse Bench Barx10 65x8 89x6 105x5 Frog Kicks 15x2 Arnold Press 25sx10 30sx10 1/23/07 Squat Barx10 125x8 155x4 170x3 190x1 225x4 Rows Barx10 67x8 84x4 100x8 Abs 20 1/20/07 Decline Situps 15x2 Deadlift 135x10 160x6 180x4 210x5 Cruls Barx10 57x10 67x8 Shrugs 57x10 89x10x109x10 1/17/07 Bench Barx8 75x8 89x6 125x2 140x10 Incline Bench 89x2 120x6 Reverse Bench Barx8 65x6 87x4 102x8 Frog Kicks 15x2 Arnold Press 25sx10 30sx8 1/15/07 Squat Barx10 122x8 150x4 165x3 187x1 210x5 Rows Barx10 67x8 77x4 95x10 Abs 15 Calves Standing raises 35sx12 40sx10x2 will use barbell next time 1/13/07 Decline Situps 12-12 Rack Pulls 135x8 160x6 170x4 190x2 205x5 ChinUps 10-9 Incline Curls 25sx10-x8 Shrugs 25sx10 35sx10 40sx12 1/7/07 Hurt my back bad Will be down for a while Bench Barx8 95x6 115x5 140x3 160x1 177x1 Incline Bench Skipped Arnold Press Skipped Reverse Bench Skipped Frog Kicks 15/15 1/5/07 Suat Barx10 115x8 145x4 162x3 200x5 Rows Barx10 67x10 77x10 82x10 1/3/07 Decline situps 15x2 Deadlift 135x10 150x6 160x4 185x2 195x5 Pullups 11x2 Curls 25's incline 25's standing Shrugs 25'sx12 35'sx12 4月24日 Training Log 200612/31/06 (burned out this weekend didn't turn out too well) 12/30/06 12/24/06 12/22/06 12/20/06 12/17/06 12/13/06 /Last set on squats felt way too hard going to start ending with 5 reps on squats and Deads and maybe 6 on Bench 12/10/06 Took a dose of No-Explode 12/3/06 11/29//06 11/26/06 11/21//06 11/18/06 11/11/06 11/8/06 11/5/06 11/1/06 10/29/06 10/24/06 10/23/06 10/19/06 10/15/06 10/12/06 (Took a week off of Legs workout / Focused on shoulders digging in on the bench and it felt much better also used the same feeling for military press as well) 10/4/06 10/1/06 9/28/06 9/25/06 9/20/06 9/17/06 9/14/06 (8 week cycle went down 75%) 9/10/06 (8 week cycle went down 75%) 8/27/06 8/24/06 8/19/06 8/16/06 8/13/06 8/9/06 8/6/06 7/25/06 (Changed warm up routine felt much better) 7/22/06 7/20/06 7/15/06 7/11/06 7/8/06 7/5/06 7/1/06 6/23/06 (First Workout) 7月25日 Golf
4/22/07 Emporia Golf Course / Olpe Played pretty good considering the 40 mile an hour winds the whole time / you know the kind that make you walk in slow motion when your on the greens. I shot a 90 and I was actually satisfied with it. Almost all of my 3 wood knock down shots came off great. I have to just keep reminding myself to swing easy with those and finish low. Almost birdied the last hole but it needed 1 more role ahhhh, don't you hate that.
Next round I'll focus on keeping my head back on all shots along with working my right should down and towards the target. Found that keeping my head back on pitch shots adds more spin to the ball Also when putting espessialy on long putts it help to follow target line with my right shoulder working (down and through towards the target)
7/30/06 The trophey is back home. Me and Rick both shot 40's on the front nine. Felt pretty good for the most part probably wouldn't hurt to narrow my stance a bit.
Played at Hesston today 7/29/06 started off great then lost my swing. Halfway through the back nine I noticed I wasn't staying behing the ball through impact after that I was hitting good shots again but it was too late to make a decent score. (there's allway next time) Also hit a pitch shot from 80 yard out that lipped the cup but just didn't go in. Almost finished out Birdie Birdie but din't make the last 3 footer.
My Key thoughts:
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