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 Posted: Wed Aug 29, 2007 8:30 pm
Current Goals:
General increase in strength- 200 lb bench press and 50 lb bicep curl
General increase in endurance - Run four miles within an hour.
Lose weight as a side goal.
Weight training method(s):
Low High- Lift weights every other day. Endurance then Strength then Endurance, etc; and one extra day of rest.
Example: Sunday low – Monday rest – Tuesday high- Wednesday rest- Thursday low- Friday rest- Saturday high- Sunday rest- Monday rest- Tuesday low.
Low- a little over half of RM. 12 reps 6 sets. Little rest between, a minute or less.
High- 70%-80% RM. 6 reps 6 sets. 3-4 minute rest.
Exercises
Weight Training
Bench Press 130 H / 90 L
Bent Over Row 100 H / 60 L
Military Press 120? H / 60 L
Bicep Curls 40 H / 25 L
Pull Over 40 H / 20 L
Side Bends
Supine Row
Lateral Pull Down
Rowing Machine
Dead lift
Lateral Raise/Upright Row
Front Raise
Running/Hiking (Tried doing it daily)
2 mile running within 30 minutes or 1.5 mile hiking at a steady speed at an incline or a mix 1 mile running then 1 mile hiking
Yoga (Tried doing it daily)
15+ Positions each one takes about 2-4 minutes.
I’ll post their names, once I find out. Haha.
Martial Arts
General taekwondo kicks and shadow boxing for 30-40 minutes for warm ups and training of course.
Comments
I've been faithful to weight training, but not so much with Running, Yoga or Martial arts. I do other things to make up for it such as biking or playing other sports.
I really need to run more.
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Posted: Wed Aug 29, 2007 8:34 pm
Week of Sept 2/07
Sunday
I was still with family
Monday
25-30 minute warm up. I did some Capoiera, just moving around kicking and such. Did some stretches.
120 lateral pull downs on a machine, 40lbs.
24 bench press, 4 sets with 6 reps at 130lbs and 1 set 6 reps 140 lbs
24 pull overs, 3 sets with 8 reps at 30 lbs.
36 bicep curls with a barbell, 6 sets with 6 reps at 60lbs.
18 tricep extension with a dumbbell, 3 sets with 6 reps at 60lbs
60 reps on a rowing machine
24 military press, 4 sets with 6 reps at 80lbs
Tuesday-Wednesday
I just did some 20 minute warm ups basically. Stretching, kicking and punching around.
Thursday
20 minutes of warm up, stretching and kicking
I ran 2 miles in the afternoon. Jogged and ran.
60 lateral pull downs on a machine, 40lbs
48 pull overs, 3 sets with 8 reps at 30 lbs.
48 bench press, 4 sets with 12 reps at 90lbs
48 supine row with my body weight
30 reps with the rowing machine
48 military press, 4 sets of 12 reps, 50 lbs.
60 bicep curls with a barbell, 5 sets with 12 reps at 40lbs.
Saturday
1 hour of leisurely biking.
Week of Sept 9/07
Sunday
1 hour of leisurely biking.
Monday
I ran 2 miles in the afternoon. Jogged and ran.
150 lateral pull downs on a machine, 40lbs
24 pull overs, 4 sets with 6 reps at 40 lbs.
16 bench press, 4 sets with 4 reps at 140 lbs
20 bench press, 4 sets with 5 reps at 130 lbs
36 supine row with my body weight, 6 sets of 6
100 reps, 1 set, with the rowing machine
36 military press, 6 sets of 6 reps, 90 lbs.
18 bicep curls with a barbell, 3 sets with 6 reps at 60lbs.
18 (each arm) bicep curls with a dumbells, 3 sets with 6 reps at 40lbs.
Tuesday
I ran 2 miles in the afternoon again.
Wednesday
Celebrated a friend's birthday, and resting my ankles from running.
Thursday
20 minutes of warm up, stretching and kickin
60 lateral pull downs on a machine, 40lbs
48 pull overs, 3 sets with 8 reps at 30 lbs.
72 bench press, 6 sets with 12 reps at 90lbs
48 supine row with my body weight
100 reps with the rowing machine
72 military press, 6 sets of 12 reps, 50 lbs.
72 bicep curls with a barbell, 6 sets with 12 reps at 40lbs.
Friday
Nothing
Saturday
Biked for about 30 minutes, nonstop. I did a whole trail.
Week of Sept 16/07
Sunday
Nada
Monday
I played basketball leisurely for about an hour and a half.
120 lateral pull downs on a machine 40lbs
24 pull overs, 4 sets with 6 reps at 40 lbs.
24 bench press, 6 sets with 4 reps at 140 lbs
12 bench press,2 sets with 6 reps at 130 lbs
36 supine row with my body weight, 6 sets of 6
100 reps, 1 set, with the rowing machine
2 military press, 6 sets of 6 reps, 100 lbs* (my left tricep were hurting, I didn't want to make it worse.)
18 bicep curls with a barbell, 3 sets with 6 reps at 70lbs.
18 (each arm) bicep curls with a dumbells, 3 sets with 6 reps at 40lbs.
Tuesday
I walked around a music/entertainment warehouse and the mall? haha.
Wednesday
I played basketball again for about an hour and a half. Some American football as well.
200 lateral pull downs on a machine 40lbs, 2 sets of 100 reps.
72 bench press, 6 sets with 12 reps at 90 lbs
120 reps, 1 set, with the rowing machine
72 military press, 6 sets of 12 reps, 60 lbs
72 bicep curls with a barbell, 6 sets with 12 reps at 50lbs.
120 crunches, 2 sets of 60
60 (back) hyperextensions on the floor.
Thursday
Nothing at all
Friday
100 lateral pull downs on a machine 40lbs, 1 sets of 100 reps.
37 bench press, 5 sets with 5 reps at 140 lbs, 2 sets of 6 reps at 140 lbs
100 reps, 1 set, with the rowing machine
18 military press, 3 sets of 6 reps, 100 lbs (my triceps gets worked up at bench press that it hurts by the time I get here.)
36 bicep curls with a barbell, 6 sets with 6 reps at 80lbs.
36 supine row with my body weight
Saturday
I did 100 lunges and stretches
Week of Sept 2/07
Sunday
Yoga
Monday
Yoga
200 lateral pull downs on a machine 40lbs, 2 sets of 100 reps.
50 bench press, 5 sets with 10 reps at 90 lbs
120 reps, 1 set, with the rowing machine
72 military press, 6 sets of 12 reps, 60 lbs
72 bicep curls with a barbell, 6 sets with 12 reps at 50lbs.
48 dead lifts, 4 sets of 12 at 60 lbs*
24 side bends 4 sets of 6 at 60 lbs each side*
*I should do more of those.
Tuesday
Nada, I was at a birthday party
Wednesday
100 lateral pull downs on a machine 40lbs, 1 sets of 100 reps.
36 bench press, 5 sets with 6 reps at 140 lbs, 1 set with 6 reps at 130lb
100 reps, 1 set, with the rowing machine
36 military press, 6 sets of 6 reps, 100 lbs
36 bicep curls with a barbell, 6 sets with 6 reps at 80lbs.
72 dead lifts, 3 sets of 12 at 60 lbs
24 side bends 4 sets of 6 at 80 lbs each side*
*carrying 80lbs hurts my hand.
Thursday
Nada..
Friday*
Some warm ups
48 pullovers of barbell, 4 sets of 12, 40 lbs barbell
72 pushups, 6 sets of 12, not sure how much weight I push. o0
72 bentover rows with a barbell, 6 sets 12, 60 lbs
72 military press with a barbell, 6 sets of 12 reps, 60 lbs
72 bicep curls with a barbell, 6 sets with 12 reps at 60lbs.
*That day just felt sort of an off day, I didn't really want to do anything, but I pushed myself X|
Saturday
I helped carry furniture. Haha.
Week of September 30/07
Sunday
Just played some American Football
Monday
100 lateral pull downs on a machine 40lbs
36 bench press, 4 sets with 3 reps at 150 lbs, 3 sets of 6 reps at 140 lbs, and 1 set of 6 reps at 130 lbs
120 reps, 1 set, with the rowing machine
6 military press, 2 sets of 3 reps, 100 lbs (my triceps were hurting from bench press)
36 bicep curls with a barbell, 6 sets with 6 reps at 80lbs.
36 dead lifts, 6 sets of 6 at 100 lbs
36 side bends 6 sets of 6 at 60 lbs each side
36 supine row with body weight
Tuesday
nada
Wednesday
200 lateral pull downs on a machine 40lbs, 2 sets of 100
48 bench press, 4 sets with 12 reps at 100 lbs
200 reps, 2 sets of 100, with the rowing machine
72 military press, 6 sets of 12 reps, 60 lbs
72 bicep curls with a barbell, 6 sets with 12 reps at 60lbs.
72 dead lifts, 6 sets of 12 at 60 lbs
72 side bends 6 sets of 12 at 40 lbs each side
72 front raises, 6 sets of 12 at 12lbs each side
72 lateral raises, 6 sets of 12 at 12lbs each side
Thursday-Friday.
nada, I was going to work out Friday, but I felt really tired. I needed to rest.
Saturday
100 lateral pull downs on a machine 40lbs, 2 sets of 100
36 bench press, 3 sets with 6 reps at 150 lbs, 3 sets with 6 reps at 140 lbs
100 reps, 1 sets of 100, with the rowing machine
36 supine row with body weight
51 military press, 5 sets of 8 reps, 80 lbs, 1 set of 6 reps at 100* (my arms were hurting.)
36 bicep curls with a barbell, 3 sets with 6 reps at 90lbs, 3 sets with 6 reps at 80lbs
36 dead lifts, 6 sets of 6 at 100 lbs
36 side bends 6 sets of 6 at 60 lbs each side
60 push ups, uhm, 10 normal, 10 wide, 10 one fist and one open hand, 10 fist hand wide, 10 open hand, other one fist, 10 hand fist wide.
36 Upright row with 6 sets of 5 at 75 lbs.
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Posted: Mon Oct 08, 2007 10:39 pm
Week of October 08/07
Sunday
Nothing! I should have ran. I actually, I played an hour of basketball, mostly shooting around.
Monday
200 lateral pull downs on a machine 40lbs, 2 sets of 100
48 bench press, 4 sets with 12 reps at 100 lbs
200 reps, 2 sets of 100, with the rowing machine
72 military press, 6 sets of 12 reps, 60 lbs
72 bicep curls with a barbell, 6 sets with 12 reps at 60lbs.
72 dead lifts, 6 sets of 12 at 60 lbs
72 side bends 6 sets of 12 at 40 lbs each side
36 Upright row with 6 sets of 5 at 75 lbs.
60 push ups, uhm, 10 normal, 10 wide, 10 one fist and one open hand, 10 fist hand wide, 10 open hand, other one fist, 10 hand fist wide.
Tuesday
Nada- I should really run though.
Wednesday
100 lateral pull downs on a machine 40lbs, 1 sets of 100
30 bench press, 2 sets with 6 reps at 150 lbs, 3 sets with 6 reps at 140 lbs
100 reps, 1 sets of 100, with the rowing machine
36 supine row with body weight
40 military press, 5 sets of 8 reps, 80 lbs.
36 bicep curls with a barbell, 3 sets with 6 reps at 90lbs, 3 sets with 6 reps at 80lbs
36 dead lifts, 6 sets of 6 at 100 lbs
36 side bends 6 sets of 6 at 60 lbs each side
36 Upright row with 6 sets of 6 at 80 lbs.
Thursday-Friday
nada, I was so tired.
Saturday
200 lateral pull downs on a machine 40lbs, 2 sets of 100
72 bench press, 6 sets with 12 reps at 100 lbs
200 reps, 2 sets of 100, with the rowing machine
72 military press, 6 sets of 12 reps, 60 lbs
72 bicep curls with a barbell, 6 sets with 12 reps at 60lbs.
72 dead lifts, 6 sets of 12 at 60 lbs
72 side bends 6 sets of 12 at 40 lbs each side
36 Upright row with 6 sets of 5 at 75 lbs.
Week of October 14/07
Sunday
nada
Monday
100 lateral pull downs on a machine 40lbs, 1 sets of 100
36 bench press, 6 sets with 6 reps at 150 lbs- woooo!
100 reps, 1 sets of 100, with the rowing machine
72 bent over row, 6 sets of 6, 60 lbs
18 military press, 3 sets of 6 reps, 100 lbs.* my triceps were hurting
36 bicep curls with a barbell, 6 sets of 6 at 90lbs
36 dead lifts, 6 sets of 6 at 110 lbs
36 side bends 6 sets of 6 at 60 lbs each side
36 Upright row with 6 sets of 6 at 80 lbs.
Tuesday
Nada
Wednesday
Yoga routine
200 lateral pull downs on a machine 40lbs, 2 sets of 100
72 bench press, 6 sets with 12 reps at 100 lbs
200 reps, 2 sets of 100, with the rowing machine
72 military press, 6 sets of 12 reps, 60 lbs
72 bicep curls with a barbell, 6 sets with 12 reps at 60lbs.
72 dead lifts, 6 sets of 12 at 60 lbs
72 side bends 6 sets of 12 at 40 lbs each side
72 Upright row with 6 sets of 12 at 60 lbs.
Thursday-Friday
Nada
Saturday
100 lateral pull downs on a machine 40lbs, 1 sets of 100
36 bench press, 6 sets with 6 reps at 150 lbs
100 reps, 1 sets of 100, with the rowing machine
72 bent over row, 6 sets of 6, 60 lbs
48 military press, 6 sets of 8 reps, 80 lbs.* I tried doing 120, but triceps were hurting
36 bicep curls with a barbell, 6 sets of 6 at 90lbs
36 dead lifts, 6 sets of 6 at 110 lbs
36 side bends 6 sets of 6 at 60 lbs each side
36 Upright row with 6 sets of 6 at 80 lbs.
76 hamstring curl, 6 sets of 6 at 60 lbs.
Week of October 21/07
Sunday
nada
Monday
200 lateral pull downs on a machine 40lbs, 2 sets of 100
72 bench press, 6 sets with 12 reps at 100 lbs
200 reps, 2 sets of 100, with the rowing machine
72 military press, 6 sets of 12 reps, 60 lbs
72 bicep curls with a barbell, 6 sets with 12 reps at 60lbs.
72 dead lifts, 6 sets of 12 at 60 lbs
72 side bends 6 sets of 12 at 40 lbs each side
72 Upright row with 6 sets of 12 at 60 lbs.
72 hamstring curl, 6 sets of 12 at 40 lbs.
Tuesday
nada
Wednesday
100 lateral pull downs on a machine 40lbs, 1 sets of 100
34 bench press, 4 sets with 6 reps at 150 lbs, 2 sets with 5 reps of 160 lbs.
100 reps, 1 sets of 100, with the rowing machine
72 bent over row, 6 sets of 6, 60 lbs
48 military press, 6 sets of 8 reps, 80 lbs.
36 bicep curls with a barbell, 6 sets of 6 at 90lbs
36 dead lifts, 6 sets of 6 at 110 lbs
36 side bends 6 sets of 6 at 60 lbs each side
36 Upright row with 6 sets of 6 at 80 lbs.
76 hamstring curl, 6 sets of 6 at 70 lbs.
Thursday
nada
Friday
1 mile run
Saturday
1 mile run
40 crunch
40 bridge
40 bicycle
200 lateral pull downs on a machine 40lbs, 2 sets of 100
72 bench press, 6 sets with 12 reps at 100 lbs
200 reps, 2 sets of 100, with the rowing machine
72 military press, 6 sets of 12 reps, 60 lbs
72 bicep curls with a barbell, 6 sets with 12 reps at 60lbs.
72 dead lifts, 6 sets of 12 at 60 lbs
72 side bends 6 sets of 12 at 40 lbs each side
72 Upright row with 6 sets of 12 at 60 lbs.
72 hamstring curl, 6 sets of 12 at 40 lbs.
Week of October 28/07
Sunday
nada
Monday
100 lateral pull downs on a machine 40lbs, 1 sets of 100
34 bench press, 4 sets with 6 reps at 150 lbs, 2 sets with 5 reps of 160 lbs.
100 reps, 1 sets of 100, with the rowing machine
72 bent over row, 6 sets of 6, 60 lbs
48 military press, 6 sets of 8 reps, 80 lbs.
36 bicep curls with a barbell, 6 sets of 6 at 90lbs
36 dead lifts, 6 sets of 6 at 110 lbs
36 side bends 6 sets of 6 at 60 lbs each side
36 Upright row with 6 sets of 6 at 80 lbs.
Tuesday
2 mile run
40 crunch
40 bridge
40 bicycle
36 hamstring curl, 6 sets of 6 at 70 lbs.
36 leg extension, 6 sets of 6 at 70 lbs.
36 side bends 6 sets of 6 at 60 lbs each side
Wednesday
200 lateral pull downs on a machine 40lbs, 2 sets of 100
72 bench press, 6 sets with 12 reps at 100 lbs
200 reps, 2 sets of 100, with the rowing machine
72 military press, 6 sets of 12 reps, 60 lbs
72 bicep curls with a barbell, 6 sets with 12 reps at 60lbs.
72 dead lifts, 6 sets of 12 at 60 lbs
72 Upright row with 6 sets of 12 at 60 lbs.
Thursday
2 mile run
40 crunch
40 bridge
40 bicycle
72 hamstring curl, 6 sets of 12 at 40 lbs.
72 leg extension, 6 sets of 12 at 40 lbs.
72 side bends 6 sets of 12 at 40 lbs each side
Friday
Rest
Saturday
100 lateral pull downs on a machine 40lbs, 1 sets of 100
36 bench press, 6 sets with 6 reps at 160 lbs
100 reps, 1 sets of 100, with the rowing machine
72 bent over row, 6 sets of 6, 70 lbs
48 military press, 6 sets of 8 reps, 90 lbs.
36 bicep curls with a barbell, 6 sets of 6 at 90lbs
36 dead lifts, 6 sets of 6 at 120 lbs
36 side bends 6 sets of 6 at 70 lbs each side
36 upright row with 6 sets of 6 at 100 lbs.
Week of November 04, '07
Sunday
Rest
Monday
200 lateral pull downs on a machine 40lbs, 2 sets of 100
72 bench press, 6 sets with 12 reps at 100 lbs
200 reps, 2 sets of 100, with the rowing machine
72 military press, 6 sets of 12 reps, 60 lbs
72 bicep curls with a barbell, 6 sets with 12 reps at 60lbs.
72 dead lifts, 6 sets of 12 at 60 lbs
72 Upright row with 6 sets of 12 at 60 lbs.
Tues
1 mile run
40 crunch
40 bridge
40 bicycle
72 hamstring curl, 6 sets of 12 at 40 lbs.
72 leg extension, 6 sets of 12 at 40 lbs.
72 side bends 6 sets of 12 at 40 lbs each side
Wednesday
100 lateral pull downs on a machine 40lbs, 1 sets of 100
36 bench press, 6 sets with 6 reps at 160 lbs
100 reps, 1 sets of 100, with the rowing machine
72 bent over row, 6 sets of 6, 70 lbs
48 military press, 6 sets of 8 reps, 90 lbs.
36 bicep curls with a barbell, 6 sets of 6 at 90lbs
36 dead lifts, 6 sets of 6 at 120 lbs
36 side bends 6 sets of 6 at 70 lbs each side
36 upright row with 6 sets of 6 at 100 lbs.
Thursday
2 mile run
40 crunch
40 bridge
40 bicycle
36 hamstring curl, 6 sets of 12 at 40 lbs.
36 leg extension, 6 sets of 12 at 40 lbs.
36 side bends 6 sets of 12 at 40 lbs each side.
Friday
Rest
Saturday
200 lateral pull downs on a machine 40lbs, 2 sets of 100
72 bench press, 6 sets with 12 reps at 100 lbs
200 reps, 2 sets of 100, with the rowing machine
72 military press, 6 sets of 12 reps, 60 lbs
72 bicep curls with a barbell, 6 sets with 12 reps at 60lbs.
72 dead lifts, 6 sets of 12 at 60 lbs
72 Upright row with 6 sets of 12 at 60 lbs.
Sunday
Rest
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Posted: Fri Nov 16, 2007 7:50 pm
Week of November 11/07
Sunday
Rest
Monday
Played Football for about 1.5 hrs
36 bench press, 6 sets of 6 reps of 150 lbs
36 dead lifts, 6 sets of 6 at 100 lbs
36 bicep curls with a barbell, 6 sets of 6 at 90lbs
Tuesday
Rest
Wednesday
48 Pushups
100 lateral pull downs on a machine 40lbs, 1 sets of 100
100 reps, 1 sets of 100, with the rowing machine.
72 bicep curls with a barbell, 6 sets with 12 reps at 25lbs.
Thursday
Rest
Friday
2.5 mile run
60 sit ups
36 side bends 6 sets of 6 at 60 lbs each side.
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