Blue Rattler's Training Log

Tomorrow's lifting day. I'll record the weights and enter in my log tomorrow.

Here's my workout for today:

- Leg Extension: 60 x 12 | 65 x 12, 70 x 12
- Bench Press: 135 x 12 | 145 x 12 | 155 x 8
- DB One Arm Row: 25 x 12 | 30 x 12 | 35 x 12
- Close-grip Lat Pulldown: 75 x 12 | 80 x 12 | 85 x 12
- DB Pullover: 25 x 12 | 30 x 12 | 35 x 12
- Standing DB Curls: 15 x 12 | 20 x 12 | 20 x 12
- Standing Tricep Curl: 25 x 12 | 30 x 12 | 35 x 12
- Heal-High Situps: 12 reps
- Flat Bench Leg Pull-in: 12 reps

how good of a muscle ache are you getting the following days and whats your goal? you going for strength or endurance? the weights your at right now seem pretty good but id up the lat pull downs, im pretty sure you could do 100//110//120 easy. im 170 and im doing 150b lats

Also, try doing the least amount of weight at the end and go for as many as possible. curls @15 is kinda low. start at 20, 25 then go to 15 or even 10 and just do as many as possible at the end, it seems odd but the more curls you do while your muscles are aching means those curls are getting you stronger. if your not getting that muscle burn feeling your not getting stronger.

Another tip, try doing muscle group workouts. bench presses, shoulder presses, flys, curls.

if your going for maximum strength, do sets and reps of where 6 is your max or near max rep. endurance and strength are two different things and your muscles behave differently when doing these. you know when your doing a nice strength workout when you need to breath deep or grunt.

Hey adamm[] . . . thanks for the advice.

Right now, I'm just getting back into lifting after some time off. My goals are to build strength and get some size.

I'm following Bill Pearl's program at: [You must be registered and logged in to see this link.]

To be honest with you, I have a 20 month plan to improve myself physically, mentally, spiritually, financially, and socially. This program is for the physical part.

I'm sore, but definitely could raise the weight with the pulldowns. I also like your idea of starting heavier.

--- BR

Here's my workout for today:

- 5 K run for charity (Special Olympics). Finished in 27 minutes.

YAY!!!

Here's my workout for today:

- Tae Kwon Do class this evening with the family

Here's my workout for today:

- Leg Extension: 80 x 12 | 85 x 12 | 90 x 12
- Bench Press: 135 x 12 | 145 x 12 | 145 x 8
- DB Upward Row: 30 x 12 | 25 x 12 | 25 x 12
- Close-grip Lat Pulldown: 85 x 12 | 95 x 12 | 100 x 12
- Standing BB Curls: 30 x 12 | 30 x 12 | 30 x 12
- Standing Tricep Curl: 30 x 12 | 35 x 12 | 40 x 12
- Heal-High Situps: 13 reps
- Flat Bench Leg Pull-in: 13 reps

when you hit that 12 rep mark, it's time to raise the weights

Rest day . . . 30 minutes running. I have an obstacle course race this weekend (supports Carry The Weight). Thus, I'm trying not to go too hard this week.

I will hit the weights tomorrow, though.

30 minutes of running is a *rest day*?

You and I have vastly different definitions of "rest."

-Rook

Here's my workout for today:

Morning:
- Leg Extension: 90 x 12 | 95 x 12 | 100 x 12
- Bench Press: 150 x 12 | 155 x 12 | 160 x 8
- DB Upward Row: 25 x 12 | 25 x 12 | 25 x 12
- Close-grip Lat Pulldown: 100 x 12 | 105 x 12 | 110 x 9
- DB Pullover: 35 x 12 | 40 x 12 | 45 x 12
- Standing EZ-Bar Curls: 30 x 12 | 40 x 12 | 40 x 12
- Standing Tricep Curl: 35 x 12 | 40 x 12 | 435 x 12
- Heal-High Situps: 14 reps
- Flat Bench Leg Pull-in: 14 reps

Evening:
- 20 minutes walking
- 30 minutes run

Today, the wife and I have a 5K obstacle race. Wish us luck.

It supports the charity Carry The Weight.

Good Luck
Good Luck
Good Luck

So soooorrrre this morning from the race. The race was a blast, though.

If you've never tried a mud run or obstacle race, I highly recommend it.

TKD class with the family tonight. Also, a 20 minute walk at lunch.

Here's my workout for today:

- Leg Extension: 95 x 12 | 100 x 12 | 105 x 12
- Bench Press: 155 x 12 | 165 x 12 | 165 x 12
- DB Upright Row: 30 x 12 | 30 x 12 | 25 x 12
- Close-grip Lat Pulldown: 105* x 12 | 85 x 12 | 90 x 12
- DB Pullover: 35 x 12 | 40 x 12 | 45 x 12
- Standing E-ZBar Curls: 40 x 12 | 40 x 12 | 40 x 12
- Standing DB Tricep Curl: 35 x 12 | 40 x 12 | 45 x 12
- Heal-High Situps: 14 reps
- Flat Bench Leg Pull-in: 14 reps
- Kickboxing on heavy bag for 10 minutes

* Some pain in my right lat, so let up a bit

Here's my workout for today:

- Leg Extension (3 x 12)
- Bench Press (3 x 12)
- Dumbbell Upright Row (3 x 12)
- Close-Grip Lat Pull-Down (3 x 12)
- Straight-Arm Dumbbell Pullover (3 x 12)
- Standing Dumbbell Triceps Curl (3 x 12)
- Standing Medium-Grip Barbell Curl (3 x 12)
- Heel-High Sit-Up (15)
- Flat-Bench Leg Pull-In (15)

Come October, I'll start mixing this up with another set of exercises. I think I'll add a 20 minute cardio session to the start.

YAY! I love cardio but still think, if you are doing 12, you could raise the weight a tiny bit

Here's my workout today:

- 30 minutes running. I snuck in five 1 minute jump rope intervals in there.

Here's my workout for today:

- 1 hr TKD practice
- 30 minute walk at lunch

do you punch a bag during the TKD?

@ Flora . . . yes, we hit some kickboxing standing bags. There's also a heavy bag at my gym I use.

Here's my workout for today:

- Body squats: 3 sets of 25
- Standing Calf Raise Machine: 12 x 90 lbs | 12 x 90 lbs | 12 x 70 lbs
- Lying Bent Lateral Raise: 12 x 15 lbs | 12 x 20 lbs | 12 x 25 lbs
- Barbell Lying Straight Pullover: 12 x 30 lbs | 12 x 40 ;bs | 12 x 50 lbs
- Sitting Side Delt Raise: 12 x 15 lbs | 12 x 15 lbs | 12 x 15 lbs
- Wide Grip Pulldown: 12 x 70 lbs | 12 x 85 lbs | 12 x 100 lbs
- Standing Close Grip Tricep Press: 12 x 25 lbs | 12 x 30 lbs | 12 x 35 lbs
- Dumbbell Alternating Curls: 12 x 15 lbs | 12 x 20 lbs | 12 x 20 lbs
- Dumbbell Oblique Lifts: 12 x 15 lbs | 12 x 20 lbs | 12 x 25 lbs
- Incline Situps: 30
- Walking 30 minutes

Here's my workout for today:

- Toastmasters (to help with social fitness)!
- Body squats: 3 sets of 25
- Standing Calf Raise Machine: 12 x 70 lbs | 12 x 75 lbs | 12 x 870 lbs
- Lying Bent Lateral Raise: 12 x 20 lbs | 12 x 25 lbs | 12 x 30 lbs
- Barbell Lying Straight Pullover: 12 x 40 lbs | 12 x 50 lbs | 12 x 50 lbs
- Sitting Side Delt Raise: 12 x 15 lbs | 12 x 15 lbs | 12 x 15 lbs
- Wide Grip Pulldown: 12 x 70 lbs | 12 x 85 lbs | 12 x 100 lbs
- Standing Close Grip Tricep Press: 12 x 30 lbs | 12 x 35 lbs | 12 x 40 lbs
- Dumbbell Alternating Curls: 12 x 15 lbs | 12 x 20 lbs | 12 x 20 lbs
- Dumbbell Oblique Lifts: 12 x 20 lbs | 12 x 25 lbs | 12 x 30 lbs
- Incline Situps: 30
- Running 30 minutes (with five 1-minute jump rope intervals)

Here's my workout from yesterday:

- Body squats: 3 sets of 25
- Standing Calf Raise Machine: 12 x 70 lbs | 12 x 75 lbs | 12 x 870 lbs
- Lying Bent Lateral Raise: 12 x 25 lbs | 12 x 30 lbs | 12 x 35 lbs
- Barbell Lying Straight Pullover: 12 x 40 lbs | 12 x 40 lbs | 12 x 40 lbs
- Sitting Side Delt Raise: 12 x 15 lbs | 12 x 15 lbs | 12 x 15 lbs
- Wide Grip Pulldown: 12 x 85 lbs | 12 x 90 lbs | 12 x 95 lbs
- Standing Close Grip Tricep Press: 12 x 35 lbs | 12 x 40 lbs | 12 x 42.5 lbs
- Dumbbell Alternating Curls: 12 x 15 lbs | 12 x 20 lbs | 12 x 20 lbs
- Dumbbell Oblique Lifts: 12 x 25 lbs | 12 x 30 lbs | 12 x 35 lbs
- Incline Situps: 30