Gym 05/10/15

Switched this workout to the 1/3 maximum weight for first set then straight in with target weight on second and successive sets. So lots of +weights. Much harder, and fulfilling workout! Hit machine’s limit on my leg extension albeit for four reps…

Also tried storing workouts in Pocket Excel. Not sure it’s a win yet over Word: first, Excel defaults to moving into the next cell down which in my system so far is next exercise rather than next set. Flipping the axes will help this. Second you have to switch to the cell editor and back quite a bit. I’d love it if Excel could work out my “changes from last workout” cell on its own.

2005-10-15 Set 1 Set 2 Set 3 Set 4 Set 5
Shoulder Press 12@15 -10, +1r 10@45 +10 7@50 +5 3@50 +5, -2r
Lateral raise (db, 2handed) 10@2×5 10@2×10 +5 9@2×10 +5, -2r
Upright row (bb) 10@10 -10 9@35 +10, -1r 8@35 +5,-2r 6@35 +1r
Reverse flys (db, 2h) 10@2×5 -5 10@2×15 +10 10@2×15 +5
Leg extensions 10@35 -7 10@105 +49, -2r 4@119 +42, -6r 5@119 +28, -2r 4@119 +14, -2r
Seated leg curls 12@25 -20 12@65 +10 10@70 +5

October 15, 2005. Gym. No Comments.

Gym 05/09/11, 13, 18, 19

105kg bench - nice.

19/09/05
Bench: 12@35, 10@55 (-2r), 6@105 (+10)
Incline press (db): 12@2×15, 7@2×20, 9@2×20, 7@2×24
Pec fly: 10@35 (-1r), 10@49, 10@63 (+2r), 5@63 (+1r), 14@35 (+2r)
Lat wide: 10@35, 10@49, 7@77 (+1r), 2@84
Row/rear delt: 12@35, 8@70 (+1r), 4@70
Tricep press: 12@65, 8@95 (+1r), 3@105 (new)
Tricep pushdown (cable+rope): [12@40] (missed)
Plank: 70s, 80s
Lying back flex: 12, 12
Crunches: 12, 12 (+1r)

18/09/05
Shoulder Press: 11@25 (+1r), 10@35, 7@45, 5@45 (+2r)
Lateral raise (db, 2handed): 10@2×5, 10@2×7.5, 11@2×7.5 (+1r)
Upright row (bb): 10@20, 10@25, 10@30, 5@35 (+2r)
Reverse flys (db, 2h): 10@2×7.5, 10@2×10, 10@2×12.5 (new)
Leg extensions: 10@42, 12@56, 10@77, 5@91 (+2r), 4@105 (+7,+1r)
Seated leg curl: 12@45, 12@55, 10@6
Crunches: 12, 12

13/09/05
Bench: 12@35, 10@55, 6@95 (+10, -2r)
Pec fly: 11@35 (-2r), 10@35 (-14), 8@63 (+1r), 4@63 (+21, -8r), 11@35 (new?)
Incline press (db): 10@2×15, 10@2×20 (+1r), 6@2×24
Lat wide: 10@35, 10@49, 6@77, 2@84
( 10@35, 10@56 (+7), 6@77 (+7,-3r), 0@84)
Row/rear delt: 10@35 (-2r), [10@55] (missed), 7@70 (+4r), 4@70 (-5, +4r)
Tricep press: 12@65 (+1r), [12@75] (missed), 7@95 (+10, -4r),
Tricep pushdown (cable+rope): [12@40] (missed)
Plank: 70s (+10s), 80s (+20s)
Lying back flex: 12, 12
Crunches: 12, 12 (+1r)

11/09/05
Shoulder Press: 10@25, 10@35, 7@45 (+1r), 3@45
Lateral raise (db, 2handed): 10@2×5, 10@2×7.5, 10@2×7.5 (end)
Upright row (bb): 10@20 (-2r), 10@25, 10@30, 3@35 (new)
Reverse flys (db, 2h): 1qewwble+rope): [12@40] (missed)
Plank: 70s (+10s), 70s (+10s)
Lying back flex: 12, 12
Crunches: 12, 12

October 7, 2005. Gym. No Comments.

Gym 05/10/07

First time back since 05/09/19 after which I was in Bali for a couple of weeks. Working during day is making getting to the gym off peak tricky; not sure what to do about this.

Anyway, turned out to be a hard workout with mild hangover. Quite stoked to have persisted with it despite really wanting to cut it all short.

Have switched workout to warming up with 30-40% of 8RM (final set) and then hitting 8RM on second set without intermediate. Final set is same or slightly heavier. This is what I’ve been doing with bench and leg extension and both have been steadily increasing while the others that’ve had higher “warm-up” sets seem to have been stuck, presumably due to volume eating into mass on final set.

Pride over that 105kg hasn’t worn off yet :)

Bench: 12@35, 10@55, 5@105 (-1r)
Incline press (db): 12@2×10 (-10), 10@2×24 (+8, +3r), 7@2×24 (+8, -3r)
Pec fly: 10@28 (-7, +2r), 10@63 (+14), 7@63 (-3r), 4@70 (+7, -3r)
Lat wide: 10@28 (-7), 8@77 (+28, -2r), 3@77 (-3r), 0@84
Row/rear delt: 10@25 (-10,-2r), 7@70 (-1r), 4@70
Tricep press: 12@35 (-30), 10@95 (+2r), 5@105 (+2r)
Tricep pushdown (cable+rope): [12@40] (missed)
Plank: 70s, 80s
Lying back flex: 12, 12
Crunches: 12, 8 (-4r)

October 7, 2005. Gym. No Comments.

Gym 31/08/05, 02/09, 05/09

31/08/05

Continued leg extension sets ’til reasonable failure. There’s definitely more in them. Shoulder press remains stubborn.

Shoulder Press: 10@25, 10@35, 5@45, 3@45
Lateral raise (db, 2handed): 10@2×5, 10@2×7.5, 9@2×7.5 (+2r, end)
Upright row (bb): 12@20, 10@25, 10@30 (end)
Reverse flys (db, 2h): 12@2×7.5 (+2r), 10@2×10 (+2r), 8@2×10 (new)
Leg extensions: 10@35, 12@42, 12@49, 12@56 (new, burn), 8@63 (new)
Seated leg curl: 12@45 (+10), 12@55, 8@55 (+10, -4r), 7@65 (new)
Hanging leg raises: 10, 10

02/09/05

Few nice improvements. Looking forward to pulling a few >bodyweight reps on the wide-arm. Wonder if I’ll nail a set of 100 bench by end of month??

Bench: 12@35, 10@55 (-2r), 8@85 (+5, -2r)
Pec fly: 13@35 (+3r), 10@49, 9@63 (+7), 12@42 (+7)
Incline press (db): 10@2×15, 9@2×20 (+1r), 9@2×20
Lat wide: 10@35, 10@56 (+7), 6@77 (+7,-3r), 0@84
Row/rear delt: 12@35, 10@55, 3@70 (-7), 0@75
Tricep press: 11@65, [12@75] (missed), 11@85 (+2r),
Tricep pushdown (cable+rope): [12@40] (missed)
Plank: 60s, 60s
Lying back flex: 12, 12
Crunches: 12, 12 (+1r)

05/09/05

Wasn’t up for this session (weekend of moderate abuse), and many sets felt like I was going to crash before hitting previous counts. Turns out somehow punched out some improvements(!) and my leg extension muscle memory is revealing yet more depth.

Shoulder Press: 10@25, 10@35, 6@45 (+1r), 3@45
Lateral raise (db, 2handed): 10@2×5, 10@2×7.5, 10@2×7.5 (+1r, end)
Upright row (bb): 12@20, 10@25, 11@30 (cheated last 3, end)
Reverse flys (db, 2h): 10@2×7.5 (-2r), 102×10, 10@2×10 (+2r)
Leg extensions: 10@42 (+7), 12@56 (+14), 12@63 (+14), 9@70 (+14, -3r), 4@77 (+14, -4r)
Seated leg curl: 12@45, 12@55, 10@65 (+2r), 9@65 (+2r)
Hanging leg raises: 10, 10

September 6, 2005. Gym. No Comments.

Gym 27/08/05, 30/08/05

27/08/05

Shoulder Press: 10@25, 10@35, 5@45 (+5,-3r end), 3@45u
Lateral raise (db, 2handed): 10@2×5, 10@2×7.5 (+3r), 7@2×7.5 (end)
Upright row (bb): 12@20, 10@25 (-2r), 10@30 (+5, -2r)
Reverse flys (db, 2h): 12@2×7.5 (+2r), 8@2×10 (+2×2.5)
Leg extensions: 10@35, 12@42 (+7), 12@49 (+14)
Seated leg curl: 12@35 (-10,+2r), 12@55 (+10), 12@55 (+10)
Hanging leg raises: 10, 10

30/08/05

Coupla days since last workout before the Boat Party. I was happy to finish; wasn’t super fun. Not much sleep last night (4hrs) and four+ pints on Sat. Workout mostly matched last one, with spot improvements and regressions here and there.

Dropping the triceps cable stuff -already too much triceps work.

Bench: 12@35, 12@55, 10@80 (+5)
Incline press (db): 10@2×15, 9@2×20 (-2r), 8@2×20
Pec fly: 13@35 (+3r), 10@49, 9@56 (+1r), 12@35 (new)
Lat wide: 12@38.5 (-3.5,-2r), 10@49, 9@70 (+3r), 0@84
Tricep press: 11@65 (-2r), [12@75] (missed), 9@85 (+2r),
Row/rear delt: 12@35, 10@55, 3@75 (-1r), 0@75
Tricep pushdown (cable+rope): [12@40] (missed)
Reverse trunk curl (w swiss): 12, 9 (bored)
Crunches: 12 (+6r), 11 (new)
Lying back flex: 12, 12

August 30, 2005. Gym. No Comments.

Gym log 13/08/05 - 25/08/05

Ah, at last - before my phone wipes itself again, commit these workout logs to a harddrive somewhere in York. All weights (er, mass, you frickin’ physics geeks!) are in kg.

When I joined up with the gym this cool Jamaican dude built up a program for me in order that I can use their computer controlled machines. At the end of the workout you logout and it reports the total weight lifted, “You’ve lifted 10,840kg today”. So you too could move 10tonnes through 40cm if you sat and heaved for 45mins! Just think!

Weights
20050813
Shoulder press:
Bench: 10/10/10/8/6/4 @ 14/28/42/56/70/70
Lat wide: 10@21, 10@35, 9.5@49, 6+h@56
Row/rear delt: 10@15, 10@35, 9@55
Crunches: 10, 11, 10, 7
Lying back flex: 10, 10

20050815
Shoulder press: 10@15, 10@25, 8@35, 6@45, 4@50
Lat wide: 10@21 (too easy), 10@35, 10@49 (+0.5r), 10+h@63 (+4r,+9) Bench: 10@35, 10@56 (+2r), 7@70 (+1r), 1@84&1@77, 3@70 (-1r)
Row/rear delt: 10@15 (too easy), 10@35, 10@55 (+1r), 7@65
Crunches: 11 (+1r), 12 (+1r), 12 (+2r), 12 (+5r)
Lying back flex: 10, 12 (+2r)

20050817
Shoulder Press: 10@35, 10@35 (end)
Lateral raise (db, 2handed): 6@7.5, 6@7.5, 5.2@7.5 (end)
Leg extensions: 12@35, 12@35
Upright row (bb): 12@20, 15@20, 12@20
Seated leg curl: 12@45, 12@45
Reverse flys (db, 2h): 10@7.5, 10@7.5

21/08/05
Bench: 12@35 (+2r), 12@55 (-1,+2r), 10@75 (+5,+3r)
Pec fly: 10@35, 10@49, 7@56
Incline press (db): 10@2×10, 12@2×15, 12@2×20
Shoulder press: 10@15, 10@25, 8@35, 6@45, 4@50
Lat wide: 10@35, 10@56 (+7), 10@63 (-h)
Row/rear delt: 10@35, 10@55, 4+h@65 (-3+h)
Tricep press: 10@65, 12@75, 11@75
Tricep pushdown (cable+rope): 10@10
Reverse trunk curl (w swiss): 12, 12, 12
Crunches: 6
Lying back flex: 10, 12

23/08/05
Shoulder Press: 10@25, 10@35, 8@40 (+5,-2r end)
Lateral raise (db, 2handed): 10@5 (-2.5,+4r), 7@7.5 (+1r), 7@7.5 (+2r end)
Upright row (bb): 12@20, 12@25 (+5, -3r), 12@25 (+5)
Reverse flys (db, 2h): 10@7.5, 10@7.5
Leg extensions: 10@35 (-2r), 12@35, 12@35
Seated leg curl: 10@45 (-2r), 12@45, 12@45

25/08/05
Bench: 12@35, 12@55, 10@80 (+5)
Incline press (db): 10@2×15 (+2×5), 11@2×20 (+2×5, -1r), 8@2×20 (-4r)
Pec fly: 10@35, 10@49, 5@56 (-2r), 9@35 (new)
Lat wide: 12@38.5 (+3.5,+2r), 10@49 (-7), 6@70 (+7,-6r), 0@84
Tricep press: 12@65 (+2r), 12@75, 7@85 (+10,-3r),
Row/rear delt: 12@35 (+2r), 10@55, 4@75, 0@75
Tricep pushdown (cable+rope): 12@40 (+20,+2r)
Reverse trunk curl (w swiss): 12, 12, 12
Crunches: 6
Lying back flex: 12 (+2r), 12

August 27, 2005. Gym. No Comments.

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