2 MORE WEEKS and a NEW gym

It's been a busy  two weeks.

I changed gyms, now I'm a Crunch Fitness member, as it is on the way home rather than all the way across Escondido. The equipment is different, so I'm trying to adjust, the biggest change is the ellipticals, none of them is the same as the ones I was using at CHUZE. Now I'm trying to adjust, in the end it doesn't really matter as long as I do my 15 minutes and break a good sweat.

There's some new equipment at Crunch, but I do kind of like that I have actual free barbell benches now. I bench pressed 205 yesterday, and I know it was really 205; it was all me. I probably could have done 225, but I didn't have a spotter. It was a Sunday morning after all.

I'm now trying out Creatine. My legs are just now feeling normal after my creatine induced 720# power sled set on Thursday!!! Yes, 720#...I worked up sets from 180#, adding 90# until I couldn't do at least 8. I did FIVE at 720#...

Also, Crunch actually has a scale in the locker room...a medical scale so know it's accurate...last Sunday 238 1/2 pounds...wow...I know I've lost a few pounds around the middle, but I've also been putting on weight, it will be interesting to see what my weight does as I continue to lose fat...if it's a 1:1 conversion, I'll be going as Logan to comic Con one day....'You talkin' to me Bub?"

I'll be posting the pages of my book later, no time to copy all the info.

Week 7 (9 Sept to 12 Sept)

This was the week of letting my leg fully heal, I'm missing not doing the elliptical amazingly enough. So I concentrated on my Chest...and WOW.

9 Sept
Incline bench (I could tell I had lots of energy)
111# 20Wide+12N
201# 10W
251# 6 W
161# 12N
161# 12N

Supine Bench (But I didn't think I had this much!!)
110# 20N+12W
200# 12W
250# 12W (as I was able to do 12, I just kept going....)
270# 8W
290# 6N (TWO NINETY!!!)
200# 12W
110# 30W

Flies Matrix
27.5es 10
32.5es 10
37.5es 6

Abs
Hanging LL 4
LL x10
LL x10
HLL x4
LL x10
BKL x12 2sets
LLBKL 6/6

Dips
7 fail on 8
8
8

10 September
Ab machine
2 sets 110# 10 reps
1 sets 80# 16 reps

Pull-ups
First actual pull-up!!
2 Full chin-ups

Rotary Torso
1 set 80# 16r es
1 set 100# 16r es
1 set 120# 16r es

Pull-Up Assist
20# 4 fail on 5
20# 5 fail on 6
20# 4

Lat Pulldowns
100# Burnout 20 reps
130# rear 8 r
180# f/r 4/4
130# rear 8r

Rows
100# 16r
130# 12r
160# 8r
175# 6r

Rear Delt matrix Machine
70# 12r
85# 12r
100# 8r

11 September
Cardio I wasn't able to stand not doing any Cardio...so I did the circuit without leg exercises..in other words I did the rest of it twice.) Quick Day, had to help with math homework

Back Raises with arm raise
16/12/16

Seated Delts + Seated Military Press
17.5# 12+12
27.5# 10+12
30# 10+20 Accelerating

Seated Front Delts
30# 8+8
30# 7+7
30# 10+10

12 September
No Cardio/Legs, so Second Chest Workout!!!
Supine Bells
27.5# DB warmup set 20reps
50# DB 12r
60# DB 12r
70# DB 8r
75# DB 7r fail

Incline Bells
55# 8r
55# 16r
60# 6r

Matrix Decline flies
47.5# es 10r
47.5# es 10r
37.5# es 12r

Core Flies
27.5# 12r
22.5# 12r
27.5# 12r
27.5# 12r with GUSTO!

Week 6 The Injury!

Well after 5 days off because of Gateway 2013, I came back well-rested on the 3rd.

3 September
Cardio: not my best time, but 9:53 is only 6 seconds off...and 1.27 miles isn't too shabby.

Leg day (which may be why I ended up injured)

Chins/Dips
Chin assist
30# assist 6 reps
20# assist 5 reps
10# assist 2 reps+15# assist 3 reps.

Dips
3 sets 8/6/8!!!

Hip Adduction
3 sets
100# 12 reps
100# 20 reps
130# 10 reps

Hip Abduction
115# 15 reps
130# 12 reps
145# 12 reps

Seated Squats
240# 12 reps
270# 16 reps
300# 16 reps

Sled
467# - 16 calf raises
         - 12 narrow squats
547# - 12 calf raises
         - 12 narrow squats
637# - 10 calf raises
         - 10 narrow squats

Decline Abs
1 set of 10
2 sets of 10 w/punches at top

Hanging Abs
1 set 12 BKLL/LL
1 set 12 LL
1 set 10 OLL

the two sets of ab exercises KILLED me...lower abs hurt like crazy all day of the 4th)

4 September was a bad day, I was doing simple hops during the circuit cardio and pop my calf muscle or tendon went screwy...extremely painful, so obviously I immediately stopped the circuit, and it looks like my elliptical times are going to have to wait...I'll be doing some cardio weight training instead until healed...

It didn't stop me from working out however.(upper body)..and won't continue, I'll just have to avoid using my legs until healed.

Incline Bench
1@111# 15 reps Narrow
1@201# 10 reps Wide
1@201# 10 reps Narrow
1@161# 8 reps Wide
1@161# 10 reps Narrow

Supine Bench
1@110# 24 reps Wide
1@200# 12 reps Narrow
1@200# 12 reps Wide
1@160# 20 reps Narrow
1@160# 20 reps Wide

Matrix Flies
1 @ 17.5 20 reps
1 @ 22.5 12 reps
1 @ 32.5 10 reps
1 @ 27.5 16 reps

Matrix Core Flies
1 @ 17.5 20 reps
1 @ 27.5 8 reps
1 @ 22.5 12 reps
1 @ 17.5 16 reps

And that was it for the 4th...injury made it rough to do stuff.

5 September
Matrix Abs
90# 25 reps
120# 20 reps
150# 15reps

Pull-up Assist 
20# Assist 5-7/8 reps
20# Assist 5 reps
30# Assist 5 reps
40# assist 6 reps

Dips 6/8/6

Leg lifts 
10/10/12

Delts Front to Rear (slow)
15# DB 10r
15# DB 10r
20# DB 5r

Preacher Curls (Horizontal)
3 sets 25# DBs 12/12

Preacher Curls (Vert)
2 sets 25# DBs 12/12
1 set 25# DBs 10/10

Week 5 highlights

So I took 21 aug-23 august off, which allowed me to comeback strong as usual.

Since this is over a week ago, I'm not going to type out the whole thing.

Cardio wise, I started the week off with the circuit, good way to get my muscles warmed up for the week. But the rest of the week I did a 9:59 mile and a 9:47 mile...on the elliptical, but it's constant increases.

Weight wise I made my advance into doing dips without the assistance machine, culminating in a full 3 sets of 6/5/6 on the 27th.

I will take pictures of the log pages for a more complete listing of all my exercises...but I'm extremely pleased with my progress.