ultrafacts:

Source If you want more facts, follow Ultrafacts

ultrafacts:

Source If you want more facts, follow Ultrafacts

Time to fire this blog back up.

Time to fire this blog back up.

When life’s busy there is no time to blog.  Still at the gym! Still Running!

When life’s busy there is no time to blog. Still at the gym! Still Running!

Been working out like crazy since my last update. Unfortunately though I’ve been working like crazy two. I had to join a posh gym beside my work just to save time and not miss hitting the gym.

Updates soon… If I can approach the daunting task I’ll log everything if not I’ll just start off again from where I am.

Take care fine people who for some reason may actually read this blog.

A month of updates finally logged.  There were a bunch of Yoga’s and cross-training classes between weight lifting days but I didn’t include them.
I even forgot my shoes one night stopping at the 24hr. Good Life and I had to workout in my boots.
This is a long list I don’t expect anyone to read it.
AUGUST  22nd, 2011 (Shoulders)
BAR MILITARY PRESS (Deltoids, Pectoralis Major, Triceps Brachii)
-45lb x 70 reps (13% rep increase) -95lb x 6 reps x 2, x 5 reps x 1 (12% weight increase)
UPRIGHT ROW (Deltoids, Rotator Cuff, Trapezius) -30lb x 85 reps (13% rep increase) -80lb x 12 reps x 3 (20% rep increase)
BENT-OVER LATERAL RAISES (Deltoids, Trapezius, Teres Minor, Infraspinatus) -10lb x 80 reps (33% rep increase) -30lb x 8 reps x 3 (20% weight increase)
DUMBBELL FRONT RAISE (Deltoids, Trapezius, Pectoralis Major) -10lb x 150 reps (50% rep increase) -30lb x 16 reps x 3 (20% weight increase)
AUGUST 23rd, 2011 (Arms)
CABLE TRICEPS PUSHDOWN (Triceps Brachii, Anconeus)
-80lb x 40 reps (14% rep increase)
-120lb x 10 reps x 3 (9% weight increase)
DUMBBELL ROW KICKBACK (Triceps Brachii, Lower Back, Trapezius) -8lb x 44 reps (10% rep increase) -20lb x 12 reps x 3 (25% rep increase)
CONCENTRATION DUMBBELL CURL (Biceps Brachii, Brachialis) -12lb x 55 reps (10% weight increase) -30lb x 12 reps x 3 (20% weight increase)
CABLE BICEPS CURL (Biceps Brachii) -50lb x 50 reps (43% rep increase) -100lb x 12 reps x 3 (11% weight increase)
ANGLED PRONE REVERSE CURL (Brachialis, Biceps Brachii) -10lb x 55 reps (10% rep increase) -30lb x 12 reps x 3 (25% rep increase)
BENCH DIP (Triceps Brachii, Anconeus, Pectoralis Major) -30 reps x 3 (20% rep increase)
AUGUST 26th, 2011 (Chest, Back & Abdominal)
PUSHUPS (Pectoralis Major, Warmup)
-50 reps x 3
CHINUP (Latissimus Dorsi)
-8 reps x 3
DUMBBELL FLYE (Pectoralis Major) -15lb x 55 reps (10% rep increase) -30lb x 10 reps x 3 (11% rep increase)
DUMBBELL ROMANIAN DEADLIFT (Lower Back, Gluteals, Quadriceps) -25lb x 55 reps (10% rep increase) -50lb x 12 reps x 3 (11% weight increase)
CLOSE GRIP BARBELL BENCH PRESS (Pectoralis Major, Triceps Brachii) -45lb x 100 reps (18% rep increase) -105lb x 8 reps x 3 (11% weight increase)
LAT PULLDOWN (Latissimus Dorsi, Biceps Brachii, Trapezius) -60lb x 100 reps (18% rep increase) -120lb x 8 x 3 (14% weight increase from last set)
INCLINE BARBELL BENCH PRESS (Pectoralis Major, Triceps Brachii) -50lb x 65 reps (18% rep increase) -120lb x 6 reps x 3 (14% weight increase)
DUMBBELL SHRUGS (Trapezius) -40lb x85 reps (13% rep increase) -80lb x 12 reps x 3 (14% weight increase) 
DUMBBELL SIDE BEND (Obliques)
-35lb x 50 reps (17% weight increase)
-55lb x 25 reps x 3 (10% weight increase)
BAR CRUNCH (Rectus Abdominis)
-40lb x 100 reps (18% rep increase)
-70lb x 50 reps x 3 (17% weight increase)
BARBELL ROLLOUT (Rectus Abdominis)
-65lb x 25 reps x 3 (25% rep increase, 18% weight increase)
SIDE BRIDGE (Obliques) -3 reps held for 60 seconds each (10% time decrease)
AUGUST 30th, 2011 (Arms & Abdominal)
CLOSE GRIP BICEPS CURL (Biceps Brachii favoring long head, Brachialis)
-40lb x 40 reps (14% rep increase)
-70lb x 12 reps x 2 (33% rep increase)
TRICEPS KICKBACK (Triceps Brachii, Anconeus)
-12lb x 100 reps (11% rep increase)
-40lb x 8 reps x 3 (14% weight increase)
DRAG CURL (Biceps Brachii, Brachialis, Deltoids)
-40lb x 55 reps (10% rep increase)
-80lb x 10 reps x 3 (25% rep increase)
HAMMER CURL (Brachialis, Biceps Brachii)
-20lb x 100 reps (25% rep increase)
-45lb x 16 reps x 3 (13% weight increase)
ONE-ARM DUMBBELL TRICEPS EXTENSION (Triceps Brachii favoring long head)
-15lb x 50 reps (25% rep increase)
-30lb x 12 reps x 3 (50% rep increase)
LYING TRICEPS EXTENSION (Triceps Brachii, Aconeus)
-20lb x 55 reps (130% rep increase)
-30lb x 10 reps x 3 (20% weight increase)
REVERSE WRIST CURL (Wrist Extensors)
-30lb x 50 reps (43% rep increase)
-40lb x 33 reps x 3 (120% rep increase)
WRIST CURL (Wrist Flexors)
-30lb x 85 reps (55% rep increase)
-70lb x 12 reps x 3 (20% rep increase)
CABLE KNEELING TWISTING CRUNCH (Obliques, Rectus Abominis)
-40lb x 200 reps (100 reps a side, 33% weight increase)
-150lb x 30 reps x 2 (15 reps a side, 25% rep increase)
-160lb x 30 reps (7% weight increase)
KNEELING CABLE CRUNCH (Rectus Abdominis, Obliques)
-80lb x 100 reps (52% rep increase)
-150lb x 22 reps x 3 (10% rep increase)
BOSU CRUNCH (Rectus Abdominis) -5 lb x 60 reps (20% rep increase) -10lb x 45 reps x 3 (100% weight increase)
BOSU RUSSIAN TWIST (Rectus Abdominis, Obliques) -6lb x 110 reps (22% rep increase)
-8lb x 66 reps x 3 (33% weight increase)
AUGUST 31st, 2011 (Chest & Back)
DUMBBELL PULL-OVER (Pectoralis Major, Deltoids, Triceps Brachii)
-20lb x 66 reps (10% rep increase)
-60lb x 12 reps x 3 (9% weight increase)
CABLE CLOSE GRIP PULLDOWN (Latissimus Dorsi, Brachialis, Trapezius)
-60lb x 45 reps (50% rep increase)
-120lb x 10 reps x 3 (14% weight increase)
DUMBBELL BENCH PRESS (Pectoralis Major, Deltoids, Triceps Brachii)
-20lb x 65 reps (18% rep increase)
-45lb x 10 reps x 3 (13% weight increase)
BAR SQUAT (Lower Back, Gluteals, Hamstrings)
-45lb x 40 reps (33% rep increase)
-80lb x 15 reps  (7% weight increase)
-85lb x 12 reps x 2 (13% weight increase from last set)
DECLINE BENCH PRESS (Pectoralis Major, Triceps Brachii, Deltoids)
-65lb x 50 reps (18% rep increase)
-140lb x 8 reps x 3 (12% rep decrease)
T-BAR BENT-OVER ROW (Latissimus Dorsi, Trapezius, Deltoids)
-30lb x 72 reps (20% rep increase)
-105lb x 8 reps x 3 (11% weight increase)
BARBELL SHRUGS (Trapezius)
-155lb x 65 reps (18% rep increase)
-205lb x 12 reps x 3 (20% rep increase)
SEPTEMBER 1st, 2011 (Shoulders)
CABLE FRONT RAISE (Deltoids, Trapezius, Pectoralis)
-30lb x 60 reps (50% weight increase)
-60lb x 12 reps x 3 (20% weight increase)
CABLE SIDE LATERAL RAISE (Deltoids, Rotator Cuff, Trapezius)
-20lb x 30 reps (36% rep increase)
-40lb x 8 reps x 3 (15% weight increase)
DUMBBELL SHOULDER PRESS (Deltoids, Rotator Cuff, Serratus Anterior)
-15lb x 40 reps (21% rep increase)
-35lb x 8 reps x 3 (17% weight increase)
SEATED REVERSE FLY (Deltoids, Infrasupinatus, Trapezius)
-10lb x 44 reps (10% rep increase)
-25lb x 10 reps x 3 (25% rep increase)
SEPTEMBER 3rd, 2011 (Legs)
MACHINE LEG EXTENSION (Quadriceps)
-50lb x 45 reps (50% rep increase)
-170lb x 12 reps x 3 (6% weight increase)
SEATED MACHINE CALF RAISE (Soleus) -70lb x 55 reps (10% weight increase) -170lb x 9 reps x 3 (13% rep increase)
DUMBELL SQUAT (Quadriceps, Gluteals) -15lb x 55 reps (10% rep increase, 30lbs total) -50lb x 12 reps x 3 (25% weight increase, 100lbs total)
STANDING CALF RAISE (Triceps Surae: Gastrocnemius, Soleus)
-180lb x 70 reps (13% rep increase)
-560lb x 8 reps x 3 (10% weight increase)
MACHING LEG CURL (Hamstrings, Gluteals)
-60lb x 62 reps (13% rep increase)
-100lb x 10 reps x 3 (11% weight increase)
SEPTEMBER 8th, 2011 (Shoulders)
BAR MILITARY PRESS (Deltoids, Pectoralis Major, Triceps Brachii) -45lb x 77 reps (10% rep increase) -95lb x 7 reps x 3 (17% rep increase)
UPRIGHT ROW (Deltoids, Rotator Cuff, Trapezius) -40lb x 50 reps (33% weight increase) -90lb x 8 reps x 3 (13% weight increase)
BENT-OVER LATERAL RAISES (Deltoids, Trapezius, Teres Minor, Infraspinatus) -10lb x 100 reps (25% rep increase) -30lb x 10 reps x 3 (25% weight increase)
DUMBBELL FRONT RAISE (Deltoids, Trapezius, Pectoralis Major) -10lb x 200 reps (33% rep increase) -30lb x 24 reps x 3 (50% rep increase)
SEPTEMBER 9th, 2011 (Arms, Chest, Back & Abdominal, broken up in two sessions)
BARBELL REVERSE CURL (Biceps Brachii, Wrist Flexors)
-30lb x 50 reps (50% weight increase)
-70lb x 8 reps x 3 (17% weight increase)
LYING ONE-ARM EXTENSION (Triceps Brachii)
-10lb x 60 reps (20% rep increase)
-25lb x 8 reps x 3 (25% weight increase)
DUMBBELL BICEPS CURL (Brachioradialis, Brachialis, Biceps Brachii)
-25lb x 74 reps (12 % rep increase)
-45lb x 24 reps x 3 (13% weight increase)
SEATED DUMBBELL TRICEPS EXTENSION (Triceps Brachii, Anconeus)
-25lb x 55 reps (10% rep increase)
-50lb x 12 reps x 3 (20% rep increase)
WIDE GRIP BARBELL CURL (Biceps Brachii, Brachialis)
-50lb x 55 reps (10% rep increase)
-80lb x 12 reps x 3 (50% rep increase)
SWISS BALL KICKBACK (Triceps Brachii)
-10lb x 40 reps (25% weight increase)
-20lb x 8 reps x 3 (33% weight increase)
DUMBBELL SIDE BEND (Obliques)
-35lb x 55 reps (10% rep increase)
-60lb x 20 reps x 3 (9% weight increase)
DUMBBELL INCLINE BENCH PRESS (Pectoralis Major, Deltoids, Triceps Brachii)
-20lb x 50 reps (25% rep increase)
-40lb x 12 reps x 3 (50% rep increase)
DUMBBELL BENT-OVER ROW (Latissimus Dorsi, Trapezius, Deltoids)
-30lb x 40 reps (20% weight increase)
-50lb x 12 reps x 3 (50% rep increase)
DECLINE CLOSE-GRIP BENCH PRESS (Pectoralis Major, Triceps Brachii)
-60lb x 50 reps (9% rep increase)
-120lb x 8 reps x 3 (9% weight increase)
CABLE SEATED LOW ROW (Trapezius, Latissimus Dorsi, Pectoralis Major)
-75lb x 44 reps (10% rep increase)
-135lb x 10 reps x 3 (13% weight increase)
DUMBBELL BENCH PRESS (Pectoralis Major, Deltoids, Triceps Brachii)
Dropsets
-50lb x 8 reps
-45lb x 10 reps
-40lb x 12 reps
-35lb x 12 reps
-30lb x 14 reps
-25lb x 16 reps
-20lb x 20 reps
-15lb x 30 reps
-10lb x 70 reps
-8lb x 100 reps
CABLE BICEPS CURL (Biceps Brachii)
Dropsets
-110lb x 12 reps
-100lb x 14 reps
-90lb x 14 reps
-80lb x 16 reps
-70lb x 18 reps
-60lb x 30 reps
-50lb x 40 reps
-40lb x 50 reps
-30lb x 100 reps
CABLE TRICEPS PUSHDOWN (Triceps Brachii, Anconeus)
Dropsets
-130lb x 12 reps
-120lb x 18 reps
-110lb x 18 reps
-100lb x 20 reps
-90lb x 22 reps
-80lb x 25 reps
-70lb x 35 reps
-60lb x 50 reps
-50lb x 100 reps
BAR CRUNCH (Rectus Abdominis)
-50lb x 75 reps (25% weight increase)
-80lb x 50 reps x 3 (14% weight increase)
SEPTEMBER 13th, 2011 (Legs)
MACHINE LEG EXTENSION (Quadriceps)
-50lb x 55 reps (22% rep increase)
-190lb x 12 reps x 3 (12% weight increase)
SEATED MACHINE CALF RAISE (Soleus) -70lb x 80 reps (45% rep increase) -170lb x 10 reps (11% rep increase)
-135lb x 20 reps x 2 (26% weight decrease to improve form)
MACHING LEG CURL (Hamstrings, Gluteals)
-60lb x 45 reps (38% rep decrease, fatigue)
-110lb x 10 reps x 3 (10% weight increase)
STANDING CALF RAISE (Triceps Surae: Gastrocnemius, Soleus)
-180lb x 77 reps (10% rep increase)
-560lb x 10 reps x 3 (25% rep increase)
SEPTEMBER 14th, 2011 (Arms, Abdominal)
CABLE BICEPS CURL (Biceps Brachii) -50lb x 75 reps (50% rep increase) -110lb x 12 reps x 3 (10% weight increase)
DUMBBELL SIDE BEND (Obliques)
-35lb x 70 reps (27% rep increase)
-60lb x 22 reps x 3 (10% rep increase)
ANGLED PRONE REVERSE CURL (Brachialis, Biceps Brachii) -10lb x 80 reps (44% rep increase) -35lb x 12 reps x 3 (17% weight increase)
CONCENTRATION DUMBBELL CURL (Biceps Brachii, Brachialis)
Dropsets
-40lb x 8 reps
-35lb x 8 reps
-30lb x 10 reps
-25lb x 12 reps
-20lb x 16 reps
-15lb x 30 reps
-12lb x 60 reps
-10lb x 100 reps
BAR CRUNCH (Rectus Abdominis)
-50lb x 100 reps (33% rep increase)
-105lb x 40 reps x 3 (31% weight increase)
SEPTEMBER 20th, 2011 (Chest, Back & Shoulders)
DUMBBELL FLYE (Pectoralis Major) -15lb x 65 reps (18% rep increase) -30lb x 12 reps x 3 (20% rep increase)
CLOSE GRIP BARBELL BENCH PRESS (Pectoralis Major, Triceps Brachii) -50lb x 100 reps (11% rep increase) -105lb x 10 reps x 2, x 9 reps x 1 (21% average rep increase)
DUMBBELL INCLINE BENCH PRESS (Pectoralis Major, Deltoids, Triceps Brachii)
Dropsets
-45lb x 12 reps
-40lb x 10 reps
-35lb x 6 reps
-30lb x 9 reps
-25lb x 12 reps
-20lb x 17 reps
-15lb x 30 reps
-10lb x 50 reps
DUMBBELL ROMANIAN DEADLIFT (Lower Back, Gluteals, Quadriceps) -25lb x 65 reps (18% rep increase) -55lb x 15 reps x 3 (10% weight increase)
-60lb x 12 reps x 2 (20% weight increase from last set)
DUMBBELL SHRUGS (Trapezius) -40lb x 100 reps (18% rep increase) -75lb x 15 reps x 3 (7% weight decrease) 
LAT PULLDOWN (Latissimus Dorsi, Biceps Brachii, Trapezius)
Dropsets
-160lb x 1 rep
-140lb x 2 reps
-120lb x 7 reps
-100lb x 10 reps
-85lb x 14 reps
-70lb x 21 reps
-55lb x 35 reps
-40lb x 100 reps
DUMBBELL SIDE BEND (Obliques)
Dropsets
-70lb x 10 reps
-60lb x 25 reps
-50lb x 30 reps
-40lb x 45 reps
-35lb x 50 reps
-30lb x 60 reps
-25lb x 100 reps
SEATED REVERSE FLY (Deltoids, Infrasupinatus, Trapezius)
-10lb x 55 reps (25% rep increase)
-25lb x 12 reps x 3 (20% rep increase)
DUMBBELL SHOULDER PRESS (Deltoids, Rotator Cuff, Serratus Anterior)
-15lb x 44 reps (10% rep increase)
-35lb x 8 reps x 3 (equal to last set)
CABLE SIDE LATERAL RAISE (Deltoids, Rotator Cuff, Trapezius)
-20lb x 33 reps (10% rep increase)
-40lb x 12 reps x 3 (50% rep increase)
CABLE FRONT RAISE (Deltoids, Trapezius, Pectoralis)
Dropsets
-90lb x 1 rep
-80lb x 6 reps
-70lb x 8 reps
-60lb x 14 reps
-50lb x 25 reps
-40lb x 30 reps
-30lb x 50 reps
KNEELING CABLE CRUNCH (Rectus Abdominis, Obliques)
Dropsets
-150lb x 30 reps (highest setting on machine)
-140lb x 35 reps
-130lb x 40 reps
-120lb x 50 reps
SEPTEMBER 23rd, 2011 (Arms & Abdominal)
ONE-ARM DUMBBELL TRICEPS EXTENSION (Triceps Brachii favoring long head)
-15lb x 80 reps (60% rep increase)
-35lb x 8 reps x 3 (17% weight increase)
TRICEPS KICKBACK (Triceps Brachii, Anconeus)
-15lb x 40 reps (25% weight increase)
-40lb x 10 reps x 3 (25% rep increase)
BENCH DIP (Triceps Brachii, Anconeus, Pectoralis Major) -33 reps x 3 (10% rep increase)
LYING TRICEPS EXTENSION (Triceps Brachii, Aconeus)
Dropsets
-40lb x 3
-35lb x 5
-30lb x 11
-25lb x 15
-20lb x 20
-15lb x 35
-12.5lb x 50
BAR CRUNCH (Rectus Abdominis)
Dropsets
-135lb x 1 rep
-120lb x 7 reps
-110lb x 18 reps
-100lb x 30 reps
-90lb x 50 reps
-80lb x 80 reps
-70lb x 100 reps
SEPTEMBER 25th, 2011 (Arms, Legs, Etc.)
HAMMER CURL (Brachialis, Biceps Brachii)
-20lb x 120 reps (20% rep increase)
-45lb x 24 reps x 3 (50% rep increase)
DRAG CURL (Biceps Brachii, Brachialis, Deltoids)
-40lb x 62 reps (13% rep increase)
-90lb x 8 reps x 3 (13% weight increase)
CLOSE GRIP BARBELL BENCH PRESS (Pectoralis Major, Triceps Brachii)
Dropsets
-100lb x 7 reps
-90lb x 10 reps
-80lb x 14 reps
-70lb x 18 reps
-60lb x 20 reps
-50lb x 22 reps
-40lb x 26 reps
-30lb x 35 reps
-20lb x 50 reps
DEAD LIFT (Everything)
Each rep held for 2 seconds
-265lb x 2 reps (6% weight decrease from previous high)
-245lb x 3 reps (14% weight decrease from previous high)
MACHINE LEG EXTENSION (Quadriceps)
Dropsets
-265lb x 1 rep
-235lb x 4 reps
-205lb x 9 reps
-190lb x 12 reps
-175lb x 14 reps
-160lb x 16 reps
-145lb x 20 reps
-130lb x 22 reps
-115lb x 25 reps
MACHING LEG CURL (Hamstrings, Gluteals)
Dropsets
-165lb x 1 rep
-150lb x 3 reps
-135lb x 6 reps
-120lb x 10 reps
-105lb x 12 reps
-90lb x 20 reps
-80lb x 22 reps
-65lb x 30 reps
STANDING CALF RAISE (Triceps Surae: Gastrocnemius, Soleus)
Dropsets
-400lb x 20 reps (Max weight on machine at different gym couldn’t add plates)
-360lb x 25 reps
-320lb x 27 reps
-300lb x 32 reps
-270lb x 36 reps
-240lb x 40 reps
-210lb x 50 reps
MACHINE ADDUCTIONS (Adductors)
Dropsets
-305lb x 12 reps
-270lb x 25 reps
-240lb x 35 reps
-210lb x 50 reps
MACHINE ABDUCTIONS (Gluteus Medius, Gluteus Medius, Tensor Fasciae Latae)
Dropsets
-305lb x 3 reps
-270lb x 10 reps
-240lb x 15 reps
-210lb x 20 reps
-185lb x 30 reps

A month of updates finally logged.  There were a bunch of Yoga’s and cross-training classes between weight lifting days but I didn’t include them.

I even forgot my shoes one night stopping at the 24hr. Good Life and I had to workout in my boots.

This is a long list I don’t expect anyone to read it.

AUGUST  22nd, 2011 (Shoulders)

BAR MILITARY PRESS (Deltoids, Pectoralis Major, Triceps Brachii)

-45lb x 70 reps (13% rep increase)
-95lb x 6 reps x 2, x 5 reps x 1 (12% weight increase)

UPRIGHT ROW (Deltoids, Rotator Cuff, Trapezius)
-30lb x 85 reps (13% rep increase)
-80lb x 12 reps x 3 (20% rep increase)

BENT-OVER LATERAL RAISES (Deltoids, Trapezius, Teres Minor, Infraspinatus)
-10lb x 80 reps (33% rep increase)
-30lb x 8 reps x 3 (20% weight increase)

DUMBBELL FRONT RAISE (Deltoids, Trapezius, Pectoralis Major)
-10lb x 150 reps (50% rep increase)
-30lb x 16 reps x 3 (20% weight increase)

AUGUST 23rd, 2011 (Arms)

CABLE TRICEPS PUSHDOWN (Triceps Brachii, Anconeus)

-80lb x 40 reps (14% rep increase)

-120lb x 10 reps x 3 (9% weight increase)

DUMBBELL ROW KICKBACK (Triceps Brachii, Lower Back, Trapezius)
-8lb x 44 reps (10% rep increase)
-20lb x 12 reps x 3 (25% rep increase)

CONCENTRATION DUMBBELL CURL (Biceps Brachii, Brachialis)
-12lb x 55 reps (10% weight increase)
-30lb x 12 reps x 3 (20% weight increase)

CABLE BICEPS CURL (Biceps Brachii)
-50lb x 50 reps (43% rep increase)
-100lb x 12 reps x 3 (11% weight increase)

ANGLED PRONE REVERSE CURL (Brachialis, Biceps Brachii)
-10lb x 55 reps (10% rep increase)
-30lb x 12 reps x 3 (25% rep increase)

BENCH DIP (Triceps Brachii, Anconeus, Pectoralis Major)
-30 reps x 3 (20% rep increase)

AUGUST 26th, 2011 (Chest, Back & Abdominal)

PUSHUPS (Pectoralis Major, Warmup)

-50 reps x 3

CHINUP (Latissimus Dorsi)

-8 reps x 3

DUMBBELL FLYE (Pectoralis Major)
-15lb x 55 reps (10% rep increase)
-30lb x 10 reps x 3 (11% rep increase)

DUMBBELL ROMANIAN DEADLIFT (Lower Back, Gluteals, Quadriceps)
-25lb x 55 reps (10% rep increase)
-50lb x 12 reps x 3 (11% weight increase)

CLOSE GRIP BARBELL BENCH PRESS (Pectoralis Major, Triceps Brachii)
-45lb x 100 reps (18% rep increase)
-105lb x 8 reps x 3 (11% weight increase)

LAT PULLDOWN (Latissimus Dorsi, Biceps Brachii, Trapezius)
-60lb x 100 reps (18% rep increase)
-120lb x 8 x 3 (14% weight increase from last set)

INCLINE BARBELL BENCH PRESS (Pectoralis Major, Triceps Brachii)
-50lb x 65 reps (18% rep increase)
-120lb x 6 reps x 3 (14% weight increase)

DUMBBELL SHRUGS (Trapezius)
-40lb x85 reps (13% rep increase)
-80lb x 12 reps x 3 (14% weight increase) 

DUMBBELL SIDE BEND (Obliques)

-35lb x 50 reps (17% weight increase)

-55lb x 25 reps x 3 (10% weight increase)

BAR CRUNCH (Rectus Abdominis)

-40lb x 100 reps (18% rep increase)

-70lb x 50 reps x 3 (17% weight increase)

BARBELL ROLLOUT (Rectus Abdominis)

-65lb x 25 reps x 3 (25% rep increase, 18% weight increase)

SIDE BRIDGE (Obliques)
-3 reps held for 60 seconds each (10% time decrease)

AUGUST 30th, 2011 (Arms & Abdominal)

CLOSE GRIP BICEPS CURL (Biceps Brachii favoring long head, Brachialis)

-40lb x 40 reps (14% rep increase)

-70lb x 12 reps x 2 (33% rep increase)

TRICEPS KICKBACK (Triceps Brachii, Anconeus)

-12lb x 100 reps (11% rep increase)

-40lb x 8 reps x 3 (14% weight increase)

DRAG CURL (Biceps Brachii, Brachialis, Deltoids)

-40lb x 55 reps (10% rep increase)

-80lb x 10 reps x 3 (25% rep increase)

HAMMER CURL (Brachialis, Biceps Brachii)

-20lb x 100 reps (25% rep increase)

-45lb x 16 reps x 3 (13% weight increase)

ONE-ARM DUMBBELL TRICEPS EXTENSION (Triceps Brachii favoring long head)

-15lb x 50 reps (25% rep increase)

-30lb x 12 reps x 3 (50% rep increase)

LYING TRICEPS EXTENSION (Triceps Brachii, Aconeus)

-20lb x 55 reps (130% rep increase)

-30lb x 10 reps x 3 (20% weight increase)

REVERSE WRIST CURL (Wrist Extensors)

-30lb x 50 reps (43% rep increase)

-40lb x 33 reps x 3 (120% rep increase)

WRIST CURL (Wrist Flexors)

-30lb x 85 reps (55% rep increase)

-70lb x 12 reps x 3 (20% rep increase)

CABLE KNEELING TWISTING CRUNCH (Obliques, Rectus Abominis)

-40lb x 200 reps (100 reps a side, 33% weight increase)

-150lb x 30 reps x 2 (15 reps a side, 25% rep increase)

-160lb x 30 reps (7% weight increase)

KNEELING CABLE CRUNCH (Rectus Abdominis, Obliques)

-80lb x 100 reps (52% rep increase)

-150lb x 22 reps x 3 (10% rep increase)

BOSU CRUNCH (Rectus Abdominis)
-5 lb x 60 reps (20% rep increase)
-10lb x 45 reps x 3 (100% weight increase)

BOSU RUSSIAN TWIST (Rectus Abdominis, Obliques)
-6lb x 110 reps (22% rep increase)

-8lb x 66 reps x 3 (33% weight increase)

AUGUST 31st, 2011 (Chest & Back)

DUMBBELL PULL-OVER (Pectoralis Major, Deltoids, Triceps Brachii)

-20lb x 66 reps (10% rep increase)

-60lb x 12 reps x 3 (9% weight increase)

CABLE CLOSE GRIP PULLDOWN (Latissimus Dorsi, Brachialis, Trapezius)

-60lb x 45 reps (50% rep increase)

-120lb x 10 reps x 3 (14% weight increase)

DUMBBELL BENCH PRESS (Pectoralis Major, Deltoids, Triceps Brachii)

-20lb x 65 reps (18% rep increase)

-45lb x 10 reps x 3 (13% weight increase)

BAR SQUAT (Lower Back, Gluteals, Hamstrings)

-45lb x 40 reps (33% rep increase)

-80lb x 15 reps  (7% weight increase)

-85lb x 12 reps x 2 (13% weight increase from last set)

DECLINE BENCH PRESS (Pectoralis Major, Triceps Brachii, Deltoids)

-65lb x 50 reps (18% rep increase)

-140lb x 8 reps x 3 (12% rep decrease)

T-BAR BENT-OVER ROW (Latissimus Dorsi, Trapezius, Deltoids)

-30lb x 72 reps (20% rep increase)

-105lb x 8 reps x 3 (11% weight increase)

BARBELL SHRUGS (Trapezius)

-155lb x 65 reps (18% rep increase)

-205lb x 12 reps x 3 (20% rep increase)

SEPTEMBER 1st, 2011 (Shoulders)

CABLE FRONT RAISE (Deltoids, Trapezius, Pectoralis)

-30lb x 60 reps (50% weight increase)

-60lb x 12 reps x 3 (20% weight increase)

CABLE SIDE LATERAL RAISE (Deltoids, Rotator Cuff, Trapezius)

-20lb x 30 reps (36% rep increase)

-40lb x 8 reps x 3 (15% weight increase)

DUMBBELL SHOULDER PRESS (Deltoids, Rotator Cuff, Serratus Anterior)

-15lb x 40 reps (21% rep increase)

-35lb x 8 reps x 3 (17% weight increase)

SEATED REVERSE FLY (Deltoids, Infrasupinatus, Trapezius)

-10lb x 44 reps (10% rep increase)

-25lb x 10 reps x 3 (25% rep increase)

SEPTEMBER 3rd, 2011 (Legs)

MACHINE LEG EXTENSION (Quadriceps)

-50lb x 45 reps (50% rep increase)

-170lb x 12 reps x 3 (6% weight increase)

SEATED MACHINE CALF RAISE (Soleus)
-70lb x 55 reps (10% weight increase)
-170lb x 9 reps x 3 (13% rep increase)

DUMBELL SQUAT (Quadriceps, Gluteals)
-15lb x 55 reps (10% rep increase, 30lbs total)
-50lb x 12 reps x 3 (25% weight increase, 100lbs total)

STANDING CALF RAISE (Triceps Surae: Gastrocnemius, Soleus)

-180lb x 70 reps (13% rep increase)

-560lb x 8 reps x 3 (10% weight increase)

MACHING LEG CURL (Hamstrings, Gluteals)

-60lb x 62 reps (13% rep increase)

-100lb x 10 reps x 3 (11% weight increase)

SEPTEMBER 8th, 2011 (Shoulders)

BAR MILITARY PRESS (Deltoids, Pectoralis Major, Triceps Brachii)
-45lb x 77 reps (10% rep increase)
-95lb x 7 reps x 3 (17% rep increase)

UPRIGHT ROW (Deltoids, Rotator Cuff, Trapezius)
-40lb x 50 reps (33% weight increase)
-90lb x 8 reps x 3 (13% weight increase)

BENT-OVER LATERAL RAISES (Deltoids, Trapezius, Teres Minor, Infraspinatus)
-10lb x 100 reps (25% rep increase)
-30lb x 10 reps x 3 (25% weight increase)

DUMBBELL FRONT RAISE (Deltoids, Trapezius, Pectoralis Major)
-10lb x 200 reps (33% rep increase)
-30lb x 24 reps x 3 (50% rep increase)

SEPTEMBER 9th, 2011 (Arms, Chest, Back & Abdominal, broken up in two sessions)

BARBELL REVERSE CURL (Biceps Brachii, Wrist Flexors)

-30lb x 50 reps (50% weight increase)

-70lb x 8 reps x 3 (17% weight increase)

LYING ONE-ARM EXTENSION (Triceps Brachii)

-10lb x 60 reps (20% rep increase)

-25lb x 8 reps x 3 (25% weight increase)

DUMBBELL BICEPS CURL (Brachioradialis, Brachialis, Biceps Brachii)

-25lb x 74 reps (12 % rep increase)

-45lb x 24 reps x 3 (13% weight increase)

SEATED DUMBBELL TRICEPS EXTENSION (Triceps Brachii, Anconeus)

-25lb x 55 reps (10% rep increase)

-50lb x 12 reps x 3 (20% rep increase)

WIDE GRIP BARBELL CURL (Biceps Brachii, Brachialis)

-50lb x 55 reps (10% rep increase)

-80lb x 12 reps x 3 (50% rep increase)

SWISS BALL KICKBACK (Triceps Brachii)

-10lb x 40 reps (25% weight increase)

-20lb x 8 reps x 3 (33% weight increase)

DUMBBELL SIDE BEND (Obliques)

-35lb x 55 reps (10% rep increase)

-60lb x 20 reps x 3 (9% weight increase)

DUMBBELL INCLINE BENCH PRESS (Pectoralis Major, Deltoids, Triceps Brachii)

-20lb x 50 reps (25% rep increase)

-40lb x 12 reps x 3 (50% rep increase)

DUMBBELL BENT-OVER ROW (Latissimus Dorsi, Trapezius, Deltoids)

-30lb x 40 reps (20% weight increase)

-50lb x 12 reps x 3 (50% rep increase)

DECLINE CLOSE-GRIP BENCH PRESS (Pectoralis Major, Triceps Brachii)

-60lb x 50 reps (9% rep increase)

-120lb x 8 reps x 3 (9% weight increase)

CABLE SEATED LOW ROW (Trapezius, Latissimus Dorsi, Pectoralis Major)

-75lb x 44 reps (10% rep increase)

-135lb x 10 reps x 3 (13% weight increase)

DUMBBELL BENCH PRESS (Pectoralis Major, Deltoids, Triceps Brachii)

Dropsets

-50lb x 8 reps

-45lb x 10 reps

-40lb x 12 reps

-35lb x 12 reps

-30lb x 14 reps

-25lb x 16 reps

-20lb x 20 reps

-15lb x 30 reps

-10lb x 70 reps

-8lb x 100 reps

CABLE BICEPS CURL (Biceps Brachii)

Dropsets

-110lb x 12 reps

-100lb x 14 reps

-90lb x 14 reps

-80lb x 16 reps

-70lb x 18 reps

-60lb x 30 reps

-50lb x 40 reps

-40lb x 50 reps

-30lb x 100 reps

CABLE TRICEPS PUSHDOWN (Triceps Brachii, Anconeus)

Dropsets

-130lb x 12 reps

-120lb x 18 reps

-110lb x 18 reps

-100lb x 20 reps

-90lb x 22 reps

-80lb x 25 reps

-70lb x 35 reps

-60lb x 50 reps

-50lb x 100 reps

BAR CRUNCH (Rectus Abdominis)

-50lb x 75 reps (25% weight increase)

-80lb x 50 reps x 3 (14% weight increase)

SEPTEMBER 13th, 2011 (Legs)

MACHINE LEG EXTENSION (Quadriceps)

-50lb x 55 reps (22% rep increase)

-190lb x 12 reps x 3 (12% weight increase)

SEATED MACHINE CALF RAISE (Soleus)
-70lb x 80 reps (45% rep increase)
-170lb x 10 reps (11% rep increase)

-135lb x 20 reps x 2 (26% weight decrease to improve form)

MACHING LEG CURL (Hamstrings, Gluteals)

-60lb x 45 reps (38% rep decrease, fatigue)

-110lb x 10 reps x 3 (10% weight increase)

STANDING CALF RAISE (Triceps Surae: Gastrocnemius, Soleus)

-180lb x 77 reps (10% rep increase)

-560lb x 10 reps x 3 (25% rep increase)

SEPTEMBER 14th, 2011 (Arms, Abdominal)

CABLE BICEPS CURL (Biceps Brachii)
-50lb x 75 reps (50% rep increase)
-110lb x 12 reps x 3 (10% weight increase)

DUMBBELL SIDE BEND (Obliques)

-35lb x 70 reps (27% rep increase)

-60lb x 22 reps x 3 (10% rep increase)

ANGLED PRONE REVERSE CURL (Brachialis, Biceps Brachii)
-10lb x 80 reps (44% rep increase)
-35lb x 12 reps x 3 (17% weight increase)

CONCENTRATION DUMBBELL CURL (Biceps Brachii, Brachialis)

Dropsets

-40lb x 8 reps

-35lb x 8 reps

-30lb x 10 reps

-25lb x 12 reps

-20lb x 16 reps

-15lb x 30 reps

-12lb x 60 reps

-10lb x 100 reps

BAR CRUNCH (Rectus Abdominis)

-50lb x 100 reps (33% rep increase)

-105lb x 40 reps x 3 (31% weight increase)

SEPTEMBER 20th, 2011 (Chest, Back & Shoulders)

DUMBBELL FLYE (Pectoralis Major)
-15lb x 65 reps (18% rep increase)
-30lb x 12 reps x 3 (20% rep increase)

CLOSE GRIP BARBELL BENCH PRESS (Pectoralis Major, Triceps Brachii)
-50lb x 100 reps (11% rep increase)
-105lb x 10 reps x 2, x 9 reps x 1 (21% average rep increase)

DUMBBELL INCLINE BENCH PRESS (Pectoralis Major, Deltoids, Triceps Brachii)

Dropsets

-45lb x 12 reps

-40lb x 10 reps

-35lb x 6 reps

-30lb x 9 reps

-25lb x 12 reps

-20lb x 17 reps

-15lb x 30 reps

-10lb x 50 reps

DUMBBELL ROMANIAN DEADLIFT (Lower Back, Gluteals, Quadriceps)
-25lb x 65 reps (18% rep increase)
-55lb x 15 reps x 3 (10% weight increase)

-60lb x 12 reps x 2 (20% weight increase from last set)

DUMBBELL SHRUGS (Trapezius)
-40lb x 100 reps (18% rep increase)
-75lb x 15 reps x 3 (7% weight decrease) 

LAT PULLDOWN (Latissimus Dorsi, Biceps Brachii, Trapezius)

Dropsets

-160lb x 1 rep

-140lb x 2 reps

-120lb x 7 reps

-100lb x 10 reps

-85lb x 14 reps

-70lb x 21 reps

-55lb x 35 reps

-40lb x 100 reps

DUMBBELL SIDE BEND (Obliques)

Dropsets

-70lb x 10 reps

-60lb x 25 reps

-50lb x 30 reps

-40lb x 45 reps

-35lb x 50 reps

-30lb x 60 reps

-25lb x 100 reps

SEATED REVERSE FLY (Deltoids, Infrasupinatus, Trapezius)

-10lb x 55 reps (25% rep increase)

-25lb x 12 reps x 3 (20% rep increase)

DUMBBELL SHOULDER PRESS (Deltoids, Rotator Cuff, Serratus Anterior)

-15lb x 44 reps (10% rep increase)

-35lb x 8 reps x 3 (equal to last set)

CABLE SIDE LATERAL RAISE (Deltoids, Rotator Cuff, Trapezius)

-20lb x 33 reps (10% rep increase)

-40lb x 12 reps x 3 (50% rep increase)

CABLE FRONT RAISE (Deltoids, Trapezius, Pectoralis)

Dropsets

-90lb x 1 rep

-80lb x 6 reps

-70lb x 8 reps

-60lb x 14 reps

-50lb x 25 reps

-40lb x 30 reps

-30lb x 50 reps

KNEELING CABLE CRUNCH (Rectus Abdominis, Obliques)

Dropsets

-150lb x 30 reps (highest setting on machine)

-140lb x 35 reps

-130lb x 40 reps

-120lb x 50 reps

SEPTEMBER 23rd, 2011 (Arms & Abdominal)

ONE-ARM DUMBBELL TRICEPS EXTENSION (Triceps Brachii favoring long head)

-15lb x 80 reps (60% rep increase)

-35lb x 8 reps x 3 (17% weight increase)

TRICEPS KICKBACK (Triceps Brachii, Anconeus)

-15lb x 40 reps (25% weight increase)

-40lb x 10 reps x 3 (25% rep increase)

BENCH DIP (Triceps Brachii, Anconeus, Pectoralis Major)
-33 reps x 3 (10% rep increase)

LYING TRICEPS EXTENSION (Triceps Brachii, Aconeus)

Dropsets

-40lb x 3

-35lb x 5

-30lb x 11

-25lb x 15

-20lb x 20

-15lb x 35

-12.5lb x 50

BAR CRUNCH (Rectus Abdominis)

Dropsets

-135lb x 1 rep

-120lb x 7 reps

-110lb x 18 reps

-100lb x 30 reps

-90lb x 50 reps

-80lb x 80 reps

-70lb x 100 reps

SEPTEMBER 25th, 2011 (Arms, Legs, Etc.)

HAMMER CURL (Brachialis, Biceps Brachii)

-20lb x 120 reps (20% rep increase)

-45lb x 24 reps x 3 (50% rep increase)

DRAG CURL (Biceps Brachii, Brachialis, Deltoids)

-40lb x 62 reps (13% rep increase)

-90lb x 8 reps x 3 (13% weight increase)

CLOSE GRIP BARBELL BENCH PRESS (Pectoralis Major, Triceps Brachii)

Dropsets

-100lb x 7 reps

-90lb x 10 reps

-80lb x 14 reps

-70lb x 18 reps

-60lb x 20 reps

-50lb x 22 reps

-40lb x 26 reps

-30lb x 35 reps

-20lb x 50 reps

DEAD LIFT (Everything)

Each rep held for 2 seconds

-265lb x 2 reps (6% weight decrease from previous high)

-245lb x 3 reps (14% weight decrease from previous high)

MACHINE LEG EXTENSION (Quadriceps)

Dropsets

-265lb x 1 rep

-235lb x 4 reps

-205lb x 9 reps

-190lb x 12 reps

-175lb x 14 reps

-160lb x 16 reps

-145lb x 20 reps

-130lb x 22 reps

-115lb x 25 reps

MACHING LEG CURL (Hamstrings, Gluteals)

Dropsets

-165lb x 1 rep

-150lb x 3 reps

-135lb x 6 reps

-120lb x 10 reps

-105lb x 12 reps

-90lb x 20 reps

-80lb x 22 reps

-65lb x 30 reps

STANDING CALF RAISE (Triceps Surae: Gastrocnemius, Soleus)

Dropsets

-400lb x 20 reps (Max weight on machine at different gym couldn’t add plates)

-360lb x 25 reps

-320lb x 27 reps

-300lb x 32 reps

-270lb x 36 reps

-240lb x 40 reps

-210lb x 50 reps

MACHINE ADDUCTIONS (Adductors)

Dropsets

-305lb x 12 reps

-270lb x 25 reps

-240lb x 35 reps

-210lb x 50 reps

MACHINE ABDUCTIONS (Gluteus Medius, Gluteus Medius, Tensor Fasciae Latae)

Dropsets

-305lb x 3 reps

-270lb x 10 reps

-240lb x 15 reps

-210lb x 20 reps

-185lb x 30 reps

Not a bad run at all.  Recovery took a while since I had several long work days and a leg day at the gym between.

Weather: 14 degrees celsius and raining. (I expected the wet ground to slow me down but it didn’t!)

Shoes: Merrell Trail Glove - These shoes have finally completely won me over I’ll be trading them off with my Bikila LS’ on the regular now. 

Notes: Got a new pair of compressiom Injinji Toe Socks today.  Here’s hoping they work better than my 2XU calf sleeves.  I have a long (as in working) weekend ahead hopefully I’ll get my second run in Sunday.

Not a bad run at all. Recovery took a while since I had several long work days and a leg day at the gym between.

Weather: 14 degrees celsius and raining. (I expected the wet ground to slow me down but it didn’t!)

Shoes: Merrell Trail Glove - These shoes have finally completely won me over I’ll be trading them off with my Bikila LS’ on the regular now.

Notes: Got a new pair of compressiom Injinji Toe Socks today. Here’s hoping they work better than my 2XU calf sleeves. I have a long (as in working) weekend ahead hopefully I’ll get my second run in Sunday.

A bit slower average pace than last time. But only 3 days recovery as opposed to six.  Once i get my distance up to a flat 5k ill focus more on reducing that recovery time back down to 1 to 2 days. 

Weather: 22 degrees celsius and sunny. 

Shoes: VFF Bikilas

A bit slower average pace than last time. But only 3 days recovery as opposed to six. Once i get my distance up to a flat 5k ill focus more on reducing that recovery time back down to 1 to 2 days.

Weather: 22 degrees celsius and sunny.

Shoes: VFF Bikilas

Middle of the night lifting. Thank you 24 hour gym.

It took more time than I would have liked to recover for this run.  But at least I shaved 24 seconds a kilometer off my average pace with just my second go around at this distance. Pretty sweet. 

Shoes: VFF  Bikila LS

Weather: Slightly chill fall evening.

It took more time than I would have liked to recover for this run. But at least I shaved 24 seconds a kilometer off my average pace with just my second go around at this distance. Pretty sweet.

Shoes: VFF Bikila LS

Weather: Slightly chill fall evening.