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08 February 2004 @ 02:33 am
Workouts - 1/13 to 2/7  


1/13

Chin-up - 1, 1, 1, 1
Squat - 5 @ 45, 5 @ 70, 5 @ 95, 5 @ 100, 3 @ 105
Good morning - 8 @ 55, 6 @ 60, 8 @ 60
Incline press - 5 @ 45, 5 @ 55, 3x5 @ 65

1/15

Speed squat - 2x2 @ 70, 3x2 @ 75, 3x2 @ 85
Bench press - 5 @ 45, 5 @ 65, 6 @ 85, 4 @ 90
Military press - 2x8 @ 45, 6 @ 45
Bent-over barbell row - 5 @ 45, 5 @ 70, 3x5 @ 95

1/18

Speed bench press - 2x2 @ 45, 3x2 @ 50, 3x2 @ 55
Chin-up - 1, 2, 1, 2, 1, 2
Dumbbell row - 3x8 @ 30
Front squat - 5 @ 45, 5 @ 55, 3x5 @ 70

1/19

Cardio - HIIT hell on the elliptical trainer. This time, I did ten sprints. Yay.

1/20

Chin-up - 1, 1, 1, 1
Squat - 5 @ 50, 5 @ 75, 5 @ 100, 5 @ 105, 3 @ 110
Good morning - 8 @ 60, 2x8 @ 65
Incline press - 5 @ 45, 5 @ 55 (I stopped there because my shoulders were very cranky.)

1/23

Speed squat - 2x2 @ 70, 3x2 @ 75, 3x2 @ 85
Bench press - 5 @ 45, 5 @ 65, 6 @ 85, 4 @ 90
Overhead dumbbell press - 2x8 @ 20, 6 @ 20 (I switched to these because military press was bothering my shoulders. With dumbbells, I can use a parallel grip, which feels better.)
Bent-over BB row - 5 @ 45, 5 @ 70, 3x5 @ 95

1/25

Speed bench press - 2x2 @ 45, 3x2 @ 50, 3x2 @ 55
Chin-up - 1, 2, 3, 1, 1, 1 (w00t)
Dumbbell row - 3x8 @ 35
Front squat - 5 @ 45, 5 @ 55, 3x5 @ 75

2/1

Chin-up - 1, 1, 1, 1, 1
Squat - 5 @ 50, 5 @ 75, 5 @ 105, 5 @ 110, 2 @ 115 (yaaaaaaay)
Good morning - 2x8 @ 65, 8 @ 70
Incline dumbbell press - 5 @ 12, 5 @ 20, 3x5 @ 25 (As in the overhead press, I can use a parallel grip, which is easier on my shoulders.)

2/2

Cardio - 30-minute elliptical trainer run. I managed 3.13 miles, and I kept the resistance at 7 the entire time.

2/5

Speed squat - 2x2 @ 70, 3x2 @ 75, 3x2 @ 85
Bench press - 5 @ 45, 5 @ 65, 4 @ 85 (And this is where things started to really suck this week. My shoulders were cranky, so I had to lift slowly, which made me WEAK...and I was also trying to use a closer grip because I heard that helped. Oh well. At least I tried.)
Overhead dumbbell press - 6,7,6 @ 20 (Bleh.)
Bent-over BB row - 5 @ 45, 5 @ 70, 3x5 @ 95 (I had to be very careful here - if I pulled wrong, my arms would twinge.)

2/7

Speed bench press - 2x2 @ 45, 3x2 @ 50, 3x2 @ 55 (This exercise was especially fun and satisfying today. Before I hit the gym, I read up on powerlifting bench press form on misc.fitness.weights - specifically, I wanted more tips for how I was supposed to tuck my shoulders back. It turns out that you're supposed to pull them back pretty much as far as they'll go. When I did that and focused on keeping them there, I didn't have any arm twinges at all. If my right shoulder drifted, I could feel it right away.)
Chin-up - 1, 2, 1 (The insides of my elbows were bugging me, so I had to stop. Blergh.)
DB row - 3x8 @ 35 (At least I could do these OK.)
Front squat - 5 @ 45, 5 @ 60, 3x5 @ 80
 
 
Current Mood: still calm
Current Music: nothing at the moment