8 Aug 2013

15:00 + 5:00 treadmill 1.11 miles

Machine Shrugs

   3x12x205 1x7x255
Nautilus Lat Pull
   1x10x90 1x10x100 1x10x110 1x7x110
Bent Over DB Row
   2x10x30 1x10x32.5
Machine Back Extensions
   2x12x160 1x12x215

13:52 + 3:00 Bike - Level 5 - 3.65 miles

Post Workout Meal:  3 Egg Beaters and 2 slices of white toast

Tonight was back night. I inadvertently gave my back last week off as I couldn't make it for my back session. It let me know this week but it's going to be a good thing.

I love seeing the slope develop on my traps

On the machine shrugs I went significantly higher in both the average weight and the max set. I could really see the swelling between each set. The biggest limitation I had, however, was in terms of grip strength. I've never held that much weight on my own before, so this was definitely a surprise to my hands and fingers. Of course, a month ago I would not have dated to push such weights.  As for the bent over dumbbell rows, I increase the weight tonight for the first time. I will need to go slow as I can feel my heart rate surge when I do these independent exercises. 

I think I am going to add an exercise to the back routine next week. It will probably be another trapezius exercise as my lats/mid-back are getting 2 blasts with the pull-downs and rows. That, of course, will depend on how I evaluate things in the coming days. 

I love seeing the the swelling between sets. It's a little like getting a sneak peak at what can be achieved.  I also happen to like Egg Beaters.  I would have thought having to eat them at least 3 times a week would be a drag (as it is very lean protein), but I actually enjoy it. 

6 August 2013

15:00 min + 5:00 min treadmill, .95 miles

Seated Leg Press
   1x10x190 2x10x230 1x5x270
Hip Adduction
   4x10x120
Prone Leg Curls
   1x10x65 2x10x80
Leg Extensions
   3x10x70 1x9x115
Glute Machine
   3x10x112.5 (each leg) 1x5x150 (each leg)
Hip Abduction
   1x10x50 1x10x70 1x10x90
Rotary Calf
   1x15x165 1x15x170 1x15x215 1x10x215

14:17 min + 3:00 min bike, level 5, 3.64 miles

Post workout meal:  2 egg beaters and 2 slices of white toast

This was actually supposed to happen last night, but I fell asleep before I could go.

My legs are starting to show a little definition

I added 1 exercise (hip abduction) and modified another (for seated leg curls to prone leg curls).  I found the prone leg curls to be a little more difficult as I felt more isolation in my hamstrings than before. I will consider whether to return to the seated position or stick with the prone before I return to the leg group next week.  The hip abduction exercise was brand new. I went too heavy on the last set, as was evidenced by the fact I had to really jerk my hips open on the last few reps. That will be corrected for the next session.

The max set on the seated leg press is significant in that it marks the first time I ever pushed weight greater than my own body weight on any exercise.  This was a max set so the reps were limited, but that's fine by me.  I'm rather happy with this milestone and I hope it's the beginning of the trend.  The best part will be when the weight starts going down.

I'm here 2 hours post-workout and still walking funny as my quadriceps are on the unstable side right now.  I also went heavy on the hip adduction exercises, so that isn't helping.  All in all, while this workout did tire me out quicker than the last (which went amazingly well), I still feel like I got some great work in.  Tomorrow night I will be working my back and hope to make good progress there as well.

4 Aug 2013

Something to consider as you begin reading this - this journal is starting a little over a month-and-a-half in to my workout regimen.

Warmup - 15:00 min + 5:00 min treadmill 1.1 miles

Nautilus Preacher Curls
   2x10x55 1x10x60 1x8x80
Standing Barbell Curls
   1x10x40 2x10x50
Nautilus Tricep Ext
   2x10x50 1x10x55 1x10x80
Triceps Pushdown
   2x10x30 1x10x40
Barbell Wrist Extension (behind the back)
   1x15x30 2x15x40
Barbell Wrist Flex
   1x15x30 2x15x40

14:12 min + 3:00 min Bike 3.64 miles

Post workout meal - 1 leftover pork chop and 3 Egg Beaters

Notes:  There was less swinging on the max set for the preacher curls (to the extent that one can swing in the machine);  I got a full set out of the max set for the triceps extensions, but I'm not quite ready to replace a set with the max just yet; It was the first night for the barbell wrist extensions and the burn was felt more in the right arm; I DO NOT like the barbell wrist flex reps; I will return to dumbell exercises for that;

All in all this was not what I would call a great workout, but progress was made.  I am noticing the gains in my arms and the forearm exercises have really improved my grip, which has made it much easier when working with the heavier weights on my back and arm exercises.  I may or may not add 1 more to the biceps group next week.  I want to try to get another angle on my biceps, but we will see how I feel next week.

So here I am, about 1.5 months from start.  I don't have any pictures from when I started, but that's ok.  This sleeveless shirt (which I wear only when doing arms) fits a little bit looser than it did when I bought it 3 weeks ago.  If fact, I'm noticing a lot of clothing is starting to fit a little differently.  This is a mostly a good thing.