mbw4d3

standing barbell calf raise: 95×12, 135×20
one-leg standing calf raise: 35×10
seated calf raise: 45×20
squats: 135×6, 15×6, 175×20
overhead barbell reverse lunge: 65×8
single leg barbell stiff-leg deadlift: 45×8
dumbbell curl: 30×8, 40×7
dumbbell shrug: 65×8, 75×8

July 31, 2009 | Filed Under lifting | Comments Off

mbw4d2

Felt pretty good this morning and hit the gym hard. Made progress in a few lifts and felt awful by the end .. the way it should be.

planks: 2×50 sec
close-grip bench: 135×8, 155×6, 175×12
dumbbell overhead extension: 50×10, 65×11
rope pressdown: 8×8, 10×8, 12×11
close pushup (negative): 6×5 sec
close pushup: 9
machine press: 100×8, 115×6, 130×8
wide-grip pulldown: 8×6, 10×6, 13×8
dumbbell row: 80×6, 100×8
one-arm dumbbell press: [40x12, 30x12, 25x8] (strip set)
single-arm dumbbell raise: 15×12
bentover raise: 20×15
front plate riase: 45×15

July 29, 2009 | Filed Under lifting | Comments Off

Khaki

Had a lovely experience at work last Friday. In using the restroom facilities, the condensation from the toilet managed to soak the back of my khaki shorts. I discovered this as I hiked my pants up and felt an unwarranted wetness.

Were I bright enough to have my keys on my, I would have lit out for the territories like a Huck Finn of shame. Most likely the only people who would have seen my embarrassment would be the Asian dry cleaners I walk by every day.

Since khaki shows up any dab of moisture like a flood it looked like I had soaked myself. As I am not incontinent and rather positive that no one would understand my tale of woe I was in a bit of pickle. For bonus, it was right around lunchtime (as well as the time when everyone was leaving due to a short day) so my misfortune was likely to be discovered and probably pointed at and laughed at (completely understandable, I would have done the same). I hid in the bathroom attempting to Mr. Myiagi the moisture out of my drawers. For future reference it took about 20 minutes to become wearable.

Real ego booster for the day.

July 27, 2009 | Filed Under personal, work | Comments Off

mbw4d1

Mondays are always rough after a couple days off. This is a bit of a de-loading week, so I’ll have more time to heal.

planks: 2×50 sec
barbell curl: 60×8, 70×8, 80×8
single-arm preacher curl: 25×10
single-arm cable curl: 3×10
barbell curl (neg): 60×8 (8 sec)
hack squat: 90×20
leg press: 150×10, 190×10, 230×20
hammer curl: 30×15
standing barbell calf raise: 45×10, 95×20

July 27, 2009 | Filed Under lifting | Comments Off

rubber ducks

Jen had a bunch of rubber ducks that I thought would be good to test out the new camera with.

duck 1

duck 2

July 25, 2009 | Filed Under Uncategorized | 1 Comment

mbw3d3

chins: 3,2
barbell row: 135×6 (two sets), [175x10, 135x10] (strip set)
close-grip pulldown: 10×6, [12x10, 10x10] (strip set)
close-grip cable row: 9×5, [14x9, 12x10] (strip set)
dumbbell bench: 70×6, 80×6, 90×12
dumbbell front press: 50×12
overhead triceps extension: 50×12
single-arm side raise: 20×10
front plate raise: 45×15

July 24, 2009 | Filed Under lifting | Comments Off

mbw3d2

Went up on nearly every lift, leg extensions hurt a bunch and my lunges were ready to explode halfway through the squat set.

hip rotation: 15
medicine ball rotation: 15
leg press: [270x15, 230x15, 170x15] (strip set)
leg ext: 45×10, [95x20, 70x10, 45x10] (strip set)
squat: 135×6, [185x10, 155x10, 135x10] (strip set)
barbell curl: 60×8, 80×10
zottman curl: 30×10

July 22, 2009 | Filed Under lifting | Comments Off

mbw3d1

Halfway done with the MB phase, starting to countdown the workouts, as in I only have to do today’s workout one more time. Starting to look forward to the two weeks of recovery and de-loading. I thinking I’ve been making significant progress over the last couple of months, but one consequence of these phases of lifting is the decrease in overall strength .. which the next phase of lifting will address.

This morning felt pretty good, I was able to exceed the previous round of the lifting for the first-half of the workout, but the second-half was pretty rough.

medicine ball rotation: 2×20
medicine ball sit-ups: 2×20
planks: 2×50 sec
incline fly: 35×10, 45×12
bench: 135×6, 185×6, [235x8, 185x8, 135x10] (strip set)
cable crossover: 4×8, 6×12
incline bench: 135×6, 185×10
-> here is where everything pretty much went south <–
machine press: 130×10, 115×8, 100×6
negative dips: 4×5 sec
push ups: 12
shoulder press: 45×8

July 20, 2009 | Filed Under lifting | Comments Off

mbw2d3

On paper it looks like a pretty mild workout but in practice it hurt a bunch. Calfs were screaming and the 20 rep squat set was pretty rough.

standing barbell calf raise: 45×15, 95×10, 115×20
single-leg dumbbell calf raise: 35×12
seated calf raise: 45×15
squats: 115×6, 135×6, 155×20
overhead reverse barbell lunge: 45×10
single-leg barbell deadlift: 45×10
dumbbell curls: 35×10, 50×6

July 17, 2009 | Filed Under lifting | Comments Off

mbw2d2

planks: 2×45 sec
dumbbell overhead extension: 45×10, 60×12
rope extension: 9×10, 11×15
negative close pushup: 5×5 sec
close pushup: 9
machine press: 100×10, 115×10, 130×15
wide grip pulldown: 10×6, 12×6, 14×6
barbell row: 135×10, 165×10
single-arm dumbbell press: [40x10, 30x10, 25x10] (strip set)
single-arm side raise: 20×10, 15×10
bentover dumbbell raise: 20×10
front plate raise: 35×20

July 15, 2009 | Filed Under lifting | Comments Off