adamm[]'s training log

EAT!

week #4 - kinda got lazy, didint record and only went 2 days

monday #5 - skippped

tuesday #5
3 sets of 10 reps each
deadlifts 155
squats 115

boring tuesday for me

boring tuesdays are better than terrifying tuesdays.

did you get sore after skipping days?

yea i actually did. its weird seeing as i was only in the gym for like 45 mins and only did 3 sets.


wednesday #5
Shoulder press-
tricep push downs-
shoulder flys-
chest pull overs-
Lat pull downs-
10 min slow jog on elliptical
10 min fast walk on treadmill

2 hours of all this stuff. i didint record the weight or reps

yah, I drag myself to do stuff because of the backslide that happens with skipping.

At my age the aching is WOW

it feels good to have those muscle aches tho. at least i like it, but im crazy so my opinion doesnt matter <-- does not look like a monkey


Thursday #5 !!!!!
random sets
SP-
chest pull overs-
triceps push down-
squats- 185
20min treadmill 6mph

two hours of all that stuff, didnt bother recording because i knew i was gonna do way too many random sets of what ever i wanted to do, except for squats because im weird like that.




round two - i had an hour to wait for my friend to get home so i went back to the gym.. !
random Sets
SP- 100 x8
Tris push down- 55 x10
Chest Pull over- 55 x10 ( for some reason the machine with cables feels heavier than doing these with dumbells and a bench, or maybe its my back muscles keeping my body straight that made it feel like a better workout)
BP- 120 x10
5 minute jog on treadmill 6mph

repeated this for an hour.

i love a hard workout too.

then, I love to eat and rest and feel my muscles swell up with good food



mine today is: ballet with little girls ( so, not hard but lots of calf-work)
Zumba for an hour.
lift: chest-bis-tris - four sets

Friday #5 !.!.!

first set
Quadriceps curls- 100 x10
hamstring curls- 100 x10
leg press- 200lb x10

Repeat 2 more times
treadmill for 10 minutes

fourth set instead of going from one muscle to the next i just took a 30 second break in between sets.
Quadriceps curls- 100 x10, x10, x10
hamstring curls- 100 x10, x10, x10
leg press- 200lb x10, x10, x10
10 minutes on treadmill

eggs and tea for my after gym breakfast.

round 2 getting in some cardio
20 minute jog on treadmill
20 minutes on elliptical

now here comes a lazy weekend of computer games and beer!!

( should I be quibbly and state the "quads" are "extensions" not "curls"? )

i was thinking about that and didnt know the proper terminology so i just said curl. it came up as curl on google searches so i just went with it, as long as anyone following understands what i mean by it.

coolio

monday #6 !!!!!! only 1 and a half more weeks !

i'm changing the way i workout by hitting one exercise at a time, spending more time on it by doing more sets rather than going from muscle to muscle, taking only a 10 second rest in between sets and then a min or two to rest up and do it again or go to the next exercise

Round one
BP - 135 x15,10,8,6,5,5
BP- 135 x12,8,6,4

SP- 70 x15,10,6,5,6,8
SP- 70 x12,8,5,5

Lats- 120 x15,12,6,5
Lats- 100 x10,10,10

m= cybex machine
m-rows- 150 x15,10,8
m-row- 150 x10,4,5

round two
more of the same stuff for another hour, woot!

Tuesday #6 Woke up with sore arms !! hell yea!


Round One
quad extensions- 100 x10, 9, 8, 7, 6, (i actually did a few at 125 and 5 at 200)
quad extensions- 100 x15, 10, 8, 6, 6

hamstring curls- 100 x20, 12, 12, 10, 10
there was a lady who wanted to use the machine so i didnt do a second set of sets. besides i think 100 is too low so ill just wait on my quads to catch up so i can keep the weights the same for both muscles, im OCD like that

Leg press- 200 x12, 12, 10, 10
heel press- 150 x15, 10 (i point my toes outwards and use a wider stance like a horse stance, putting the weight more on my heels than my toes)

my legs were rubber at this part, it felt extremely funny when i was walking, i couldnt even do the treadmill.

5 minute break to get my legs back.

Squats- 155 x10, 10, 8

Woot!

my legs were so sore i couldnt walk down the stairs without almost giving out. lets hope for lots of pain tomorrow!

after gym breakfast (2pm) 3 eggs, garlic and of course my teaa.

one more hour before i go back for more pain.


Round Two
quad extensions- 100 x15, 12, 8, 6, 5
quad extensions- 100 x13, 7, 6, 6, 6

hamstring curls- 100 x20, 12, 12, 10, 10

heel press- 150 x12, 10, 10, 15, 12
heel press- 150 x12, 12, 10, 10

squats- 155 x8, 8, 6

Woot!!

Cmon protein synthesis, bring on the pain!!!!

Wednesday #6 !!!!!!

ate 4 eggs for breakfast . arms are still sore, quads are killing me, but not going to the gym seems like blasphemy, so i dragged myself there and got in some deadlifts.

took a 3.6 mile walk to get myself a drink for the gym and some beef jerkey. more protein for my muscles. this way i didnt have to do my lil 5 minute warm up walk on the treadmill.

First sets
dead lift- 115 x12, 10, 8, 6, 4, 4

abs 60
obliques 60


i didnt bring my little piece of paper to record, i mainly went for dead lifts and got in about 3 sets but couldnt remember the exact numbers because im a lil retarded

Thursday #6 !1!1!1

pecs and arms dont hurt so much, quads are still kicking my ass to the point i cant even go for a walk ((((( and now my back is killing me too So today is gonna be a day off for me.

ill probably get bored and go in to work my tri's and bi's. we shall seeeeeeee.

week #7
legs and back were still hurting on monday so i didnt go to the gym at all, i decided to get drunk and watch movies all week.

Monday #8
i didint push myself too hard, did a little bit of everything, i will most likely go back later tonight for another hour or so. seeing as it is beautiful out today ima just walk around town and get some sun in.

breakfast after my light workout, 4 eggs, curry!! and about 10 garlic cloves with my beloved tea.

Woot, i can post again. ill start logging my routine for anyone who enjoys reading short sentences

Monday's workout

Squats- 86# 10,10,10,10,10 with like 30 second rests inbetween
Deadlifts- 120# 10,10,10,10,10 30 second rests inbetween
Pushups- 20 x5 with 30-1min rests

round 2 about 8 hours later
Squats- 86# 15,15,15,15 with about 1 minute rests inbetween
Deadlifts- 120# 15,15,15,15 30 seconds to 1 min rests
pushups- 25, 20, 15, 15, 15 with 1 min rests

nice feeling in my legs and back but i guess i need to do more pushups.

Tusdays workout

dips - 10x5 with 30 second rest inbetween but got up to 2 min rest around the 4th set and i could only do 9 at the last 2 sets
pushups- 50 in sets of 10

legs and back are still killin me from monday , not much burn on my arms from the dips chest is a little sore but i think ill kick it up to 200 pushups

Wednesday workout, ima do swim kicks and crunches and lots of walking. ill post my results tomorrow. Woot im down to 175 lbs !

thursday + friday, walked 7 miles to and back from the beech, and i workedout my tan

Saturday
Shoulder presses @ 86# did about 10 sets of 10-12 reps
100 crunches in reps of 20 with 30 second rests.

rows @ 86# 2 arms - did about the same.

not much of a burn, i think i gotta lower the weight and get in more reps, my form isnt sloppy so i dunno what im doing wrong.

Monday
Dunno what ima do today, my legs just stopped burning from last monday's workout, ill do some hamstring jogging, more crunches and those swim kicks i keep putting off. ill post my results tomorrow for all my hardcore fans.

monday tuesday wednesday, thursday, nothing but walking

Friday
shoulder presses 86# 2 arms at least 5 sets of 12-15 reps a piece, i didnt count
biceps - i did 4 sets, 15# per arm, 30 reps.  then i think i did 3 sets, 20#, 20 reps.
Saturday
rows - tons of rows and no burn
Sunday
more rows because i wasnt feeling any burn. 30#
Monday
squats 5 sets, 20 reps, 86# 1-1:30 min rest
Tuesday
obliques - 70#, 5 sets, reps of 15.  theni dropped to 50# and did reps of 20 at another 5 sets.
Wednesday
pushups did about 200, reps of 20-30
Thursday
gonna prolly do swim kicks and crunches

my routine is getting sloppy

thursday - sunday  nothing

Monday
Shoulder flaps @ 20# 6 sets of 12 with 30-45 second rests.
Rows @ 50# - 4 sets of 12 with 20 second rests
pushups - 6 sets of 15 with 30 second rests then another 5 sets of 20 at the end
obliques @ 50# 12,12,12,15,15,20  no rests in between, just went from left to right.
swimkicks - 40,40,40    i finally did some swim kicks!!
crunches 20,20,30  and then 5 mins later 30,30,30 in between some of my second pushup sets.

not too much of a major burn

4 months since ive done any real working out, gained 15 pounds :(im bored.