Another week and more gains!!!
Rolled my ankle during our yard sale, so that cost me a little for Cardio, since I needed to leave out cardio for a couple of days. Now today, I made a major gain on my Elliptical mile, I attribute this not to 1 month back at the gym, I attribute it to the 2 years of kung fu classes. I did the mile on the elliptical in 9:57 today. I broke 10 minutes, which for a 42 year old 225# guy, is pretty amazing I think.
18 August 2013 (With Sean...morning workout)
Chin/Dip Assist
Chins
6@40# Assist OZ (OZ the great and powerful)
4@30#+1@40# Assist to failure
3@40# Assist +2@60# Assist
Dips
12@40#Assist
10@30Assist
7@20# Assist
These dip totals are better than my end of week results, I think this is due to the 3 days off, my muscles really recovered nicely.
Supine Bench
20@110#
12@200#
12@200# (narrow)
6@220# to failure)
8 burst @ 160# (wide) + 8 burst @ 160# (narrow)
12 burst @ 110# (wide) + 12 burst @ 110# (narrow)
Incline Bench
12+12 @ 111#
6@201#
6@161# to failure (burned it out with the supine bench.)
Abs
6 Suspended Leg Raises
12 Leg Raises
6+6 Raises/Bent Knee raises
12 Leg Raises
19 August 2013
Chin/Dip Assist
Dips
12@40#Assist OZ
10@30Assist OZ
6@20# Assist
Chins
2@20#+4@40# Assist OZ
5@50# Assist to failure
4@50# Assist TF
Deltoids
Military Dumbbell Press (Military press is straight above the head)
10@25#, 10@ 25#, 12@20#
Side lift Deltoid Raises
10@25#,
6@40#,
10@30#+10@15#
Shoulder/Back
Shrugs, Dumbbell (Shrugs build the upper Trapezius muscle)
45# dumbbells 12 reps
50# Dumbbells 16 reps (8 front/8 rear) Rolling it from front to back and back to front
50# Dumbbells 20 reps (10 front/10 rear)
Abs
6 Suspended Leg Raises
12 Leg Raises
12 (6+6) Raises/Bent Knee raises
17 (9+8) Raises/Bent Knee raises
20 August
Ankle has recovered enough to do Circuit Training
Cardio: 20 minutes circuit training.
Back on Legs, even with the ankle still slightly on the mend, I decided to do my legs today, as the ankle was feeling 95%, since it was a compression roll rather than a stretch rolled ankle, I knew the exercising it was needed.
Power Sled
30 reps @ 257# (this is my starting weight, slightly heavier than me) + calf x16
20 reps @ 347# + calf x20
20 reps @ 347# + 12 narrow width
12 reps @ 437# + 12 narrow width
12 reps @ 437#+ 20 calf
Hip Adduction
70# 3 sets of 16/20/12
85# 1 set of 12
100# 1 set of 8
Hip Abduction
70# 3 sets of 12
Leg Extensions
115# 3 sets of 12
Leg Curls
70# 3 sets of 12
21 August
Cardio: Elliptical 15 minutes total 1.27 miles - 1 miles in 9:57!!! I broke the 10 minute mile.
Chin/Dip Assist
Pull-ups
6@40# Assist
6@40#
3@30# Assist +2@50# Assist
Dips
8@20#Assist
6@30Assist
5@30# Assist
Abs - Rotary Torso
100# 3 sets of 10
Core - Fly curls
1 set of 12 @ 17.5#
1 set of 12 @ 22.5#
1 set of 9 @ 27.5# (failure)
1 set of 4 @ 32.5# (failure)
1 set of 14 @ 17.5# (failure)
Abs
3 Suspended Leg Raises
12 Leg Lifts
12 (6+6) Raises/Bent Knee raises
12 Bent Knee raises
12 Leg Lifts
12 Leg Lifts
Rolled my ankle during our yard sale, so that cost me a little for Cardio, since I needed to leave out cardio for a couple of days. Now today, I made a major gain on my Elliptical mile, I attribute this not to 1 month back at the gym, I attribute it to the 2 years of kung fu classes. I did the mile on the elliptical in 9:57 today. I broke 10 minutes, which for a 42 year old 225# guy, is pretty amazing I think.
18 August 2013 (With Sean...morning workout)
Chin/Dip Assist
Chins
6@40# Assist OZ (OZ the great and powerful)
4@30#+1@40# Assist to failure
3@40# Assist +2@60# Assist
Dips
12@40#Assist
10@30Assist
7@20# Assist
These dip totals are better than my end of week results, I think this is due to the 3 days off, my muscles really recovered nicely.
Supine Bench
20@110#
12@200#
12@200# (narrow)
6@220# to failure)
8 burst @ 160# (wide) + 8 burst @ 160# (narrow)
12 burst @ 110# (wide) + 12 burst @ 110# (narrow)
Incline Bench
12+12 @ 111#
6@201#
6@161# to failure (burned it out with the supine bench.)
Abs
6 Suspended Leg Raises
12 Leg Raises
6+6 Raises/Bent Knee raises
12 Leg Raises
19 August 2013
Chin/Dip Assist
Dips
12@40#Assist OZ
10@30Assist OZ
6@20# Assist
Chins
2@20#+4@40# Assist OZ
5@50# Assist to failure
4@50# Assist TF
Deltoids
Military Dumbbell Press (Military press is straight above the head)
10@25#, 10@ 25#, 12@20#
Side lift Deltoid Raises
10@25#,
6@40#,
10@30#+10@15#
Shoulder/Back
Shrugs, Dumbbell (Shrugs build the upper Trapezius muscle)
45# dumbbells 12 reps
50# Dumbbells 16 reps (8 front/8 rear) Rolling it from front to back and back to front
50# Dumbbells 20 reps (10 front/10 rear)
Abs
6 Suspended Leg Raises
12 Leg Raises
12 (6+6) Raises/Bent Knee raises
17 (9+8) Raises/Bent Knee raises
20 August
Ankle has recovered enough to do Circuit Training
Cardio: 20 minutes circuit training.
Back on Legs, even with the ankle still slightly on the mend, I decided to do my legs today, as the ankle was feeling 95%, since it was a compression roll rather than a stretch rolled ankle, I knew the exercising it was needed.
Power Sled
30 reps @ 257# (this is my starting weight, slightly heavier than me) + calf x16
20 reps @ 347# + calf x20
20 reps @ 347# + 12 narrow width
12 reps @ 437# + 12 narrow width
12 reps @ 437#+ 20 calf
Hip Adduction
70# 3 sets of 16/20/12
85# 1 set of 12
100# 1 set of 8
Hip Abduction
70# 3 sets of 12
Leg Extensions
115# 3 sets of 12
Leg Curls
70# 3 sets of 12
21 August
Cardio: Elliptical 15 minutes total 1.27 miles - 1 miles in 9:57!!! I broke the 10 minute mile.
Chin/Dip Assist
Pull-ups
6@40# Assist
6@40#
3@30# Assist +2@50# Assist
Dips
8@20#Assist
6@30Assist
5@30# Assist
Abs - Rotary Torso
100# 3 sets of 10
Core - Fly curls
1 set of 12 @ 17.5#
1 set of 12 @ 22.5#
1 set of 9 @ 27.5# (failure)
1 set of 4 @ 32.5# (failure)
1 set of 14 @ 17.5# (failure)
Abs
3 Suspended Leg Raises
12 Leg Lifts
12 (6+6) Raises/Bent Knee raises
12 Bent Knee raises
12 Leg Lifts
12 Leg Lifts
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