TD05

medicine ball rotation: 20 (2 sets)
medicine ball situp: 15
cuff: ext (3×8, 4×8, 4×8), pull (4×8, 5×8, 5×8), hip (2×8, 3×8, 3×8)
cable pull: 6×8, 8×8, 9×8
lat pressdown: 4×12, 5×12, 5×12
standing curl: 30×10, 40×8, 50×4, 50×4
hammer curl: 25×8, 30×6
dumbbell pullover: 60×10, 70×8, 80×8
dumbbell shrug: 65×10, 75×12

June 20, 2009 | Filed Under lifting | Comments Off 

TD04

This lifting cycle does a good job of rotating body-part emphasis. For example the first day of upper-body hits chest+triceps+back but has an emphasis on chest, the second day has a greater emphasis on triceps, and so on.

close-grip bench: 135×6, 155×6, 175×10
dumbbell extension: 45×8, 55×12
rope pressdown: 10×15
diamond pushups (negatives): 5x5sec
diamond pushups: 8
cable crossover: 5×15
wide-grip lat pulldown: 8×6, 11×6, 14×6
one-arm dumbbell press: 40×10 | 30×10 | 20×10 (strip set)
side raise: 25×10 | 20×10 (strip set)
bentover dumbbell raise: 25×10
front plate raise: 35×20

June 19, 2009 | Filed Under lifting | Comments Off 

TD03

Introduced some new lifts today, so it took some hunting around to find an appropriate weight. I also did more arm work today then I usually do in a month.

hip crossovers: 15
planks: 2x45s
medicine ball rotations: 2×20
barbell curl: 60×8, 70×8, 80×8
single-arm preacher curl: 25×10
single-arm cable curl: 3×10
cable curl: 5×12
barbell curl (negative): 60×5 (5-10sec)
hack squat: 90×12, 90×10
leg press: 170×12, 210×8, 270×8, 330×8
hammer curl: 25×12 (two sets)
seated calf raise: 45×12, 70×12

June 18, 2009 | Filed Under lifting | Comments Off 

TD02

Day two of the ten-day cycle. Hit chest and back today. Pretty quick workout but pretty effective. Burt out by the end so the last few lifts took a lot of concentration to get through them. When I’m really burnt out I just have to turn up the music, focus on breathing and completing each rep one at a time. It’s great when I get back to the car and my hands are shaking so much it’s hard to put the ignition key in.

hip crossover: 15x
planks: 45s x2
chins: 2, 2
dumbbell row: 65×10, 80×10, 95×10, 80×10, 45×10 (free)
close-grip pulldown: 9×10, 11×10
dumbbell bench: 70×6, 80×12
dumbbell front press: 40×15
single-arm tricep cable pressdown: 6×10
bentover dumbbell raise: 30×10
front plate raise: 25×12, 35×15

June 16, 2009 | Filed Under lifting | Comments Off 

TD01

Starting the 10 ten pre-vacation cycle. I want to push everything to gain the most for the days off from lifting and let the body heal. I usually come back from a vacation feeling stronger and able to lift more once I give my body 2-3 days of light reps to get up to speed.

Strip sets on squats were pretty tough. When I squat heavy I tend not to breath much, just powering through the weight and taking shallow inhales with exhales on exertion. With strip sets you have to learn how to breath since you can’t go 30 reps on shallow air. You need to time your reps to get enough oxygen. My heart pounds pretty fast by the end of the second set.

squat: 135×8, 165×5, [195x10 | 165x10 | 135x10] (strip set)
leg extension: [95x15 | 70x8 | 45x10] (strip set)
planks: 60s, 50s
barbell row: 50×10, 60×15
zottman curl: 25×12
calf raise: 45×20, 90×8

June 15, 2009 | Filed Under lifting | Comments Off 

pre-mb4

Up early so I ended up going to the gym. Only got about 4.5 hrs of sleep so energy was pretty low. I did a bit of core work, then arms/shoulders. My grip has been getting a bit weak since I haven’t been doing much deadlift work for awhile so the barbbell shrug work was a little light.

plans: 45s (two sets)
hip crossovers: 15
medicine ball rotation: 2×16
barbell shrugs: 135×10, 165×8, 195×6 (three sets)
cuff: ext [3x8], pull [4x8], hip [3x8] (three sets)
incline dumbbell curl: 25×10 (three sets)
barbell curl: 60×10 (two sets)

June 14, 2009 | Filed Under lifting | Comments Off 

WP munging

Spent the last three hours backing up/updating and general WordPress munging. The plugin that I was using for the photo section stopped working a few WP versions ago, so I updated to ‘NextGEN Gallery’ which seems more reliable.

Links to any previous stuff is probably borked, but all photos can be found under http://www.mjladd.com/photos/.

June 13, 2009 | Filed Under geek | Comments Off 

pre-mb3

Rare Saturday trip to the gym, only did a bit of steady-state cardio yesterday so I felt I needed to lift something. I got in five workouts this week, I’m going to try and get in the 10 day sweep before going on vacation. I’ll have a good 9 days off from the gym to recover unless I can get in a few quick workouts in some of the hotels.

incline flys: 25×12, 35×12
bench press: 135×10, 165×6, 195×6, [235x10 | 185x8 | 135x10] (strip set)
machine press: [100x10 | 85x10] (strip set)
negative dips: 3x 10sec
chin ups: 3, 2
push ups: 15
medicine ball rotations: 16x (two sets)
medicine ball situps: 16x (two sets)
barbell press: 95×15
wide-grip cable row: 10×10, 12×10
tricep pressdown: 10×12

June 13, 2009 | Filed Under lifting | Comments Off 

eventful

Had a wonderful afternoon. After my stomach went south I had a very panicky drive home and spent the time going between the bedroom and bathroom, getting a few minutes of feverish sleep between trips. Not sure what brought that on but I guess I can look forward to the scale tomorrow morning at the gym. Should be a few pounds lighter.

Feel too shaky to concentrate enough to get much done, but reading this article has my brain spinning. My subconscious always seems to perk up when I lack the capacity to do anything about it. Where are these ideas when I’m well rested and ready to work?

June 11, 2009 | Filed Under personal | Comments Off 

pre-mb: ladder set

Beat myself up to a good near-vomit this morning doing a ladder workout with front-squats and barbell presses. Ladder workouts are good for slowly moving volume b/w multiple lifts. I allowed 30s rest b/w sets for the first half and 60s rest for the second half. I was hobbling like an old man after the ladder set and could barely walk after the strip set of leg extensions.

front-squat: 95×1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9
barbell press: 95×9 | 8 | 7 | 6 | 5 | 4 | 3 | 2 | 1

leg ext: 90×20, 80×15, 70×12 (strip set)
seated calf-raises: 75×20, 75×12

June 11, 2009 | Filed Under lifting | Comments Off 

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