P3.2W3D5
Last workout for the week, going to make some changes for the upcoming week. Since I have a hard time enduring straight cardio I’m going to start tagging my workouts with a four minute tabita session. Four minutes is a lot easier to endure than 45 minutes of whatever hamster-wheel equipment is available.
quads:
squat: 135×6, 185×6 (eight sets) [45 sec b/w]
leg press: 190×6, 230×6, 270×6, 310×6 (combo w/ calf press)
calf press: 190×6, 230×6, 270×6, 310×6 [45 sec b/w]
seated calf raise: 70×6, 90×6, 115×6, 135×6 (two sets) [45 sec b/w]
P3.2W3D4
Felt pretty good this morning, high energy and soreness was pretty low.
arms:
incline curl: 30×8 (eight sets) [60 sec b/w]
overhead extension: 60×8 (eight sets) [30 sec b/w]
barbell curl: 60×6, 70×6, 80×6 (two sets) [45 sec b/w]
incline close-grip bench: 135×6, 155×6, 165×6 [45 sec b/w]
dumbbell preacher curl: 30×12 (two sets) [60 sec b/w]
triceps rope pressdown: 9×12, 10×12, 11×12 [45 sec b/w]
P3.2W3D3
Feeling very rushed this week, I feel like I have to press every workout to get done in a reasonable amount of time.
medicine ball crunch: x8 (two sets)
medicine ball rotation: x10 (two sets)
leg curl: 6×8 (five sets) [45 sec b/w]
rope pulldown abs: 10×8, 12×8, 14×6, 15×6 [30 sec b/w]
hanging leg raise: x8 (eight sets) [30 sec b/w]
stiff leg deadlift: 135×6 (six sets) [30 sec b/w]
seated calf raise: 70×8 (eight sets) [30 sec b/w]
P3.2W3D2
Busy day w/ a quick workout.
back:
deadlift: 135×5, 185×3, 245×3 (six sets) [1 min b/w]
barbell row: 135×6, 155×6, 175×5 (two setes) [1 min b/w]
wide pulldown: 8×12, 9×12 (three sets) [1 min b/w]
New Music: DT5
Uploaded a short ep of music that I’ve worked on to the point of annoyance. That usually means that it’s time to move on. This is four tune that took a long time to work out. It’s my first real attempt at emulating non-electronic music and the most sample heavy music I’ve ever done.
It was mostly composed in Reason, with a lot of production performed in the logic. For most of the tunes I took a rough sketch from Reason and added more instruments and production in Logic.
It was fun trying to make something with a groove.
P3.2W3D1
Pretty good workout this morning, I felt well focused and not too sore. I did a few variations from the previous time through this workout, but I think it worked out ok.
chest/shoulders:
incline bench: 135×6, 155×6 (eight sets) [45 sec b/w]
dumbbell bench: 70×6, 80×6 (two sets) [60 sec b/w]
dumbbell fly: 30×12 (four sets) [45 sec b/w]
front plate raise: 35×8 (eight sets) [30 sec b/w]
dumbbell press: 55×6 (two sets) [45 sec b/w]
bentover dumbbell raise: 20×13 (two sets) [45 sec b/w]
P3.2W2D6
Took yesterday off to recover and felt pretty good this morning. Got lots done this weekend, finished mixing a few tracks that I’ll toss online this week.
quads / calves
wide squat: 135×3, 185×3, 205×3 (six sets) [45 sec b/w]
zercher squat: 45×6, 95×6 (three sets) [45 sec b/w]
reverse barbell lunge: 45×10 (three sets) [45 sec b/w]
standing calf raise: 135×6, 155×6 (two sets) [45 sec b/w]
medicine ball crunch: x12, x10
medicine ball rotation: x12, x12
P3.2W2D5
Supposed to be just a cardio day, but I decided to do a little more HIIT work. Pretty wiped out after the combo set.
combo: clean | front squat | press | reverse lunge 45×5/per (six sets) [45 sec b/w]
cuff: ext 3×8 (three sets) | 4×8 (three sets) | 2×8 (three sets) [45 sec b/w]
shoulder cable pull: 8×8, 10×8 [45 sec b/w]
P3.2W2D4
Long day of meetings yesterday, hopefully today will be a bit more productive.
Almost finished w/ the second week of this cycle, it’s hard mentally to give up an entire day to just doing arms, but it is giving my legs some time to recover.
Arms
dumbbell curl: 30×8 (eight sets) [45 sec b/w]
french press: 50×8 (eight sets) [30 sec b/w]
reverse curl: 50×6 (three sets) [45 sec b/w]
cable triceps press: 4×12 (two sets) [45 sec b/w]
cable curl: 4×12 (two sets) [45 sec b/w]
P3.2W2D3
Abs & Hamstrings:
hip crossover: x12
medicine ball crunch: x8 (three sets)
medicine ball rotation: x12 (three sets)
leg lifts: x2 (two sets)
abs rope pulldown: 8×12, 12×12, 14×8 (two sets)
leg press: 190×15 (four sets)
calf press: 190×12 (four sets)
bike: 12 min
twitter: mjladd- mjladd: @jeffcohen Unfortunately, no leftovers .. maybe next time. February 8, 2010
- mjladd: Homemade pizza FTW. http://yfrog.com/3iczgj February 8, 2010
- mjladd: Looking forward to the Heaths' new book, liked "Made to Stick" a lot. http://is.gd/7TLAg #sterilecockpit February 7, 2010
- mjladd: @flyleaffan "In the Beginning Was The Command Line" and a bunch of essays for Wired mag. For me, a more interesting person than his writing February 5, 2010
- mjladd: @wurd Right after finishing Infinite Jest ... February 5, 2010
- mjladd: @wurd I bailed on that 100 pgs into book 1 and dumped it off at the used book store so it's wouldn't torment me. Good luck w/ finishing. February 5, 2010
- mjladd: @club_is_open I've claimed to be finished w/ his stuff at least a half-dozen times. I just felt guilty having this large,unread book around. February 5, 2010
- mjladd: @flyleaffan Glad that you like it. I seem to prefer his non-fiction writing to his fiction. Just a stylistic preference. February 5, 2010
- mjladd: Finishing 'Anathem' after a month of lunch-time reading. That was a whole bunch of pages of bad writing. #neveragainneilstephenson February 5, 2010
- mjladd: Nice article on the real life "Bubbles". (http://articles.baltimoresun.com/1992-03-16/news/1992076028_1_possum-police-department-baltimore) February 4, 2010
- last.fm
- Jim Gaffigan – Waffle House February 8, 2010
- Jim Gaffigan – Catsup February 8, 2010
- Jim Gaffigan – Fast Food February 8, 2010
- Jim Gaffigan – Dunkin Donuts February 8, 2010
- Jim Gaffigan – House Guest February 8, 2010
- Jim Gaffigan – Almost Heaven February 8, 2010
- Jim Gaffigan – Circumcision February 8, 2010
- Jim Gaffigan – Deodorant February 8, 2010
- Jim Gaffigan – Recycling February 8, 2010
- Jim Gaffigan – Ribs And Bologna February 8, 2010