P3.2W4D5

Got in a quick workout before running errands and preparing for a little v-day dinner. I did improve on almost every lift for this workout.

Quads/Calves
wide squat:135×6, 185×3, 225×3 (six sets) [45 sec b/w]
zercher squat: 95×6, 115×6, 135×6 [45 sec b/w]
standing calf raise: 135×6, 155×6, 175×6 (two sets) [45 sec b/w]
cable abs: 11×12, 13×12
medicine ball crunch: x12, x10, x10
medicine ball rotation: x12, x12, x12

February 14, 2010 | Filed Under lifting | Comments Off 

P3.2W4D4

Arms
dumbbell curl: 30×8 (eight sets) [45 sec b/w]
french press: 60×8 (eight sets [30 sec b/w]
reverse curl: 60×6 (three sets) [45 sec b/w]
cable curl: 4×12, 4×10 [45 sec b/w]
triceps rope pressdown: 11×12, 12×12 [45 sec b/w]

February 12, 2010 | Filed Under lifting | Comments Off 

P3.2W4D3

Hamstrings/Abs

tabita: 65 lbs – 10 sec / 20 sec rest
press: 10, 10
hang clean: 6, 6
zercher squat: 5, 5
row: 12, 12

stiff-leg deadlift: 135×12 (two sets), 135×8 (two sets) [60 sec b/w]
leg press: 210×12 (four sets)
medicine ball crunch: x12 (three sets)
medicine ball rotation: x12 (three sets)
leg raise: x12 (three sets)

February 11, 2010 | Filed Under lifting | Comments Off 

P3.2W4D2

Back

tabita: 45 lbs – 10 sec / 20 sec rest
overhead squat: 6, 6
weighted swing: 6, 7
bentover row: 12, 13
lung+twist: 4, 4

chins: 6×3 (six sets) [30 sec b/w]
cable row: 12×6, 14×6, 16×5 (two sets) [45 sec b/w]
dumbbell row: 80×10 (three sets) [45 sec b/w]
standing calf raise: 135×6, 155×6, 185×6 (two sets) [45 sec b/w]

February 9, 2010 | Filed Under lifting | Comments Off 

P3.2W4D1

tabita: 45 lbs – 10 sec / 20 sec rest
reverse lungs
press
stiff-leg deadlift
hanging clean

chest/shoulders
bench: 135×6, 185×6 (eight sets) [30 sec b/w]
parallel press: 45×6, 556, 65×6, 75×6 [45 sec b/w]
cable fly: 5×12 (four sets) [45 sec b/w]
side raise: 20×6 (eight sets) [30 sec b/w]
seated dumbbell press: 55×6 (two sets) [45 sec b/w]
bentover dumbbell raise: 20×15 (two sets) [45 sec b/w]

February 8, 2010 | Filed Under lifting | Comments Off 

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]

February 7, 2010 | Filed Under lifting | Comments Off 

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]

February 4, 2010 | Filed Under lifting | Comments Off 

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]

February 3, 2010 | Filed Under lifting | Comments Off 

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]

February 2, 2010 | Filed Under lifting | Comments Off 

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.

February 1, 2010 | Filed Under music | Comments Off 

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