P3W1D4

hip crossover: x15
lying opposites: x10
planks: 40 sec (two sets)
reverse lunge: 45×6, 45×10
stiff leg deadliest: 135×8 (three sets)
standing calf raise: 135×20 (two sets)
hack squat: 90×8 (three sets)
wide leg press: 170×10, 190×10, 210×10
calf press: 170×20, 190×20
barbel curl: 60×10 (two sets)
shoulder raise: rear 20×8 | side 20×8 | front 20×8 (two sets)

December 19, 2009 | Filed Under lifting | Leave a Comment 

Home Theatre

Not much time this week, all my time was taken up by the great home-theatre rebuild. New TV (our first flatscreen) plus the blue-ray (PS3) player. It took awhile, but everything is talking nicely to each other. My entertainment world is now in HD and surround sound. The bad news is, even that couldn’t make Batman:Dark Knight a watchable film.

December 19, 2009 | Filed Under digital life, geek, personal | Leave a Comment 

P3W1D3

hip crossover: x15
lying opposites: x10
lunges: x10
reverse lunges: x10
free squat: x10
planks: 40 sec (two sets)
medicine ball crunch: x15 (two sets)

close grip bench: 135×10, 155×10 (two sets)
dumbbell overhead extension: 60×10 (two sets)
kroc dumbbell row: 45×21
wide cable row: 12×10 (two sets)
wrist curl: 30×10 (three sets)

December 18, 2009 | Filed Under lifting | Leave a Comment 

P3W1D2

hip crossover: x15
lying opposites: x10
lunges: x10
reverse lunges: x10
free squat: x10
planks: 40 sec (two sets)

leg raises: x10, x8
squats: 135×10 (five sets)
stiff leg deadliest: 115×8 (three sets)
hammer curl: 25×10, 30×10 (two sets)
reverse curl: 50×10 (three sets)
barbell shrugs: 135×10 (three sets)

December 16, 2009 | Filed Under lifting | Leave a Comment 

P3W1D1

After two weeks of recovery time, it feels good to be lifting a little more. This phase seems like it’s going to be pretty light weight, but more emphasis on reps.

warmup
hip crossover: x15
lying opposites: x10
lunges: x10
reverse lunges: x10
free squat: x10

abs
planks: 2×40 sec
pulldown abs: 6×20 (two sets)

upper body
dumbbell bench: 55×10 (five sets)
incline fly: 40×8 (two sets)
dips: 6, 6
chins: 4,3
dumbbell row: 70×10 (three sets)
rope pressdown: 8×10 (three sets)

December 14, 2009 | Filed Under lifting | Leave a Comment 

W15D1

This is supposed to a be complete week off from lifting. After taking the weekend off, I had to get in a do something. I’m going to focus on getting in some cardio and doing more ab work and recovery work on my shoulders.

I spent nearly 30 hrs over the extended weekend working on music. I finally got around to reading and watching a bunch of tutorials for the Native Instruments software and have a better handle on things like Kore2 and Reaktor. I need to but more time aside to crafting sounds, but lately I’ve been far more interested in creating new music rather than sounds.

I did finish one tune and worked another one from start to finish. I’m hoping to get another EP finished by the end of January. It’ll be more soul & funk influenced. Since I never got to play in a funk/soul band, I’m taking the time to create my own virtual one. Figuring out horn lines and bass riffs has been a lot of fun.

I have a few other electronic/ambient tunes hanging around the hard drive. I need to pull those together and will probably have another CDs worth of material by spring.

December 7, 2009 | Filed Under lifting, music | Leave a Comment 

W14D3R3

Skipped the planned workout and changed things up a bit. Felt pretty good to push around a bit more weight after more than a week of lifting pretty light. I felt I did pretty well given that I had four hours of sleep. Next week is supposed to be completely off from the gym. Not sure I’ll be able to do that, so I’ll probably hit a bunch of cardio and HIIT workouts before starting up phase 3.1. Half-way through the yearlong lifting plan. I’ve been really happy with my progress and looking forward to hitting the gym hard again.

Vacation day today, already knocked out half of my to-do list before 8:30 am. Hope to spend a good chunk of the day working on music and trying not to spend money on new audio toys. The Komplete 6 upgrade and Max for Live have been tempting me.

hip crossover: x15
medicine ball rotation: x20 (two sets)
medicine ball crunch: x15 (two sets)
zercher squat: 65×6, 95×6, 115×6, 135×6
front squat: 65×6, 95×6, 115×6, 135×5
barbell press: 95×6, 115×6, 135×6
contant tension curl: 20×9, 25×9, 30×9

December 4, 2009 | Filed Under lifting | Leave a Comment