B-3-Back & Shoulders (3)

Merry Holidays (kinda) I forgot to blog my last workout (Christmas Eve) because it has truly been a whirlwind of activity since my last set. I had to pick up food, have lunch with my family, dinner with my girlfriends family, go to my sisters' family the morning after for Christmas day, go to my brother in law's parents house, pick up my parents, go to my uncles' house, bring back my parents, go to my sisters again, and head back up north....

...when the storm broke out! Between all that I listed, there were multiple meals. What I feared the most came to fruition. At any rate, I was on my way to visit my friends' for a secret santa exchange when the snow proved to be too unsafe to continue. So, my girlfriend and I stayed at her parents' house whom she had to check on because they are out of the country. Snowed in there...the shoveling duties that laid ahead was ridiculous. Once we dug her car out and cleared up her parents' sidewalks and driveway, we made our way to her apartment to shovel out her parking space....

there were many more shoveling assignments thereafter as my parents also needed help.

Suffice to say, the only workouts I had between Christmas eve and tonight as I write this...is shoveling.

So here I am. haha. 2011 is rearing its head and I must lock it down.


Gym: Golds Gym; Jersey City, NJ

Wide Lat Pulldown
3 warms
160 lbs. x 6 reps.
160 lbs. x 6 reps.
160 lbs. x 6 reps.

Barbell Deadlift
2 warms
300 lbs. x 3 reps
300 lbs. x 3reps.
300 lbs. x 3 reps.

Lowered the weight here and went strapless until the last set. I felt my form was better and I may even lower it further as I feel I haven't quite mastered the movement. Your thoughts? I have one cycle of "B" workouts leftover.

Close Grip Pulldown
1 warm
120 lbs. x 10 reps.
120 lbs. x 12 reps.

Upright Row
2 warms
60 lbs. x 10 reps.
60 lbs. x 10 reps.
60 lbs. x 10 reps.

Side Lateral-Up/Down
15x5, 20x5, 25x10,6, 20x5, 15x5
15x5, 20x5, 25x6,6, 20x5, 15x5
15x5, 20x5, 25x5,5, 20x5, 15x5

Crunch
20 reps.
15 reps.
15 reps.

NO CRAMPS!

B-2-Chest & Arms (3)

Gym: Golds Gym-Jersey City

Slight Incline DB Press
3 warms
95 lbs. x 5 reps
100 lbs. x 5 reps
100 lbs. x 5 reps

Heavier again this week. Stayed at 100 lbs. Want to stay at weight that enables me to move weight under tension for a decent amount of time.

Chest Dips
12 dips
10 dips
10 dips
10 dips

More overall dips again!

Flat Barbell Press-X reps
155 lbs. x 12 reps
155 lbs. x 10 reps
155 lbs. x 10 reps

No change here.

Barbell Curl (Used olympic size bar)
2 warms
85 lbs. x 5 reps
85 lbs. x 5 reps

Triceps Pressdown
2 warms
70 lbs. x 7 reps
80 lbs. x 6 reps

Rope Curl & Lying DB Extension Superset
100 lbs. x 12/30 lbs. x 12
100 lbs. x 12/30 lbs. x 12
100lbs. x 12/30 lbs. x 12


Steady State Cardio on...

Stationary Bike for 30 minutes

B-1-Legs (3)

Gym: Golds Gym-Jersey City, NJ

Leg Press
4 warms
630 lbs. x 8
630 lbs. x 7
630 lbs. x 8

I can't go any heavier here as the the leg press machine can only hold 7 (45 lb.) plates on each side. Intense nonetheless.

Stiff Legged Deadlift
3 warms
185 lbs. x 8
185 lbs. x 6
185 lbs. x 8-Straps

Felt grip give towards the end of the 2nd set. So, went with straps on my last working set.

Squat
185 lbs. x 12
185 lbs. x 12
185 lbs. x 15

Decreased weight again here but I felt had a greater range of motion here. Got 15 reps in at my last working set.

Prone Leg Curl Machine
1 warm
90 lbs. x 10
90 lbs. x 10
90 lbs. x 10

Seated Calf Raise
2 Warms
45 lbs. x 20
45 lbs. x 15
45 lbs. x 15

B-3-Back & Shoulders (2)

Gym: Golds Gym; Jersey City, NJ

Wide Lat Pulldown
3 warms
160 lbs. x 6 reps.
160 lbs. x 6 reps.
160 lbs. x 6 reps.

Barbell Deadlift
2 warms
315 lbs. x 3 reps
315 lbs. x 3reps.
315 lbs. x 3 reps.

First things first, last week, I did NOT lift weight off the ground. It was racked at shin level when starting. Secondly, watched videos on youtube last night to see how deadlifts are performed because I hardly, if ever, performed barbell deadlifts for the 9-10 years that I have been weightlifting. Soo, I don't feel I was doing it correctly last week. I lifted it off the ground tonight and boy, was it intense. No straps. I may scale down the weight as there were some instances I wanted to make sure the bar didn't slip out of my hands! I feel I did it correctly to the best of my ability BUT a work in progress.

Close Grip Pulldown
1 warm
120 lbs. x 10 reps.
120 lbs. x 10 reps.

Upright Row
2 warms
60 lbs. x 10 reps.
60 lbs. x 10reps.
60 lbs. x 10 reps.

Side Lateral-Up/Down
15x5, 20x5, 25x10,6, 20x5, 15x5
15x5, 20x5, 25x5,5, 20x5, 15x5
15x5, 20x5, 25x5,5, 20x5, 15x5

Crunch
20 reps.
15 reps.
15 reps.

Steady State Cardio

20 minutes on stairmill
10 minutes incline walking

although i sucked at deadlifting. good workout outside of that!

B-2-Chest & Arms (2)

Gym: Golds Gym-Jersey City

Slight Incline DB Press
3 warms
85 lbs. x 5 reps
95 lbs. x 5 reps
100 lbs. x 5 reps

Went heavier for each working set here. Just went with more than what I originally planned. I felt good.

Chest Dips
11 dips
10 dips
8 dips
8 dips

More overall dips here than last week.

Flat Barbell Press-X reps
155 lbs. x 12 reps
155 lbs. x 10 reps
155 lbs. x 10 reps


Barbell Curl (Used olympic size bar)
2 warms
85 lbs. x 5 reps
85 lbs. x 6 reps

Triceps Pressdown
2 warms
70 lbs. x 7 reps
90 lbs. x 5 reps

Rope Curl & Lying DB Extension Superset
100 lbs. x 12/30 lbs. x 12
100 lbs. x 12/30 lbs. x 12
100lbs. x 12/30 lbs. x 11


Steady State Cardio on...

Stepmill for 20 minutes
Incline Walking for 10 minutes

B-1-Legs (2)

Gym: Golds Gym-Jersey City, NJ

Leg Press
4 warms
630 lbs. x 6
630 lbs. x 7
630 lbs. x 8

Stiff Legged Deadlift
3 warms
185 lbs. x 6
185 lbs. x 8
185 lbs. x 8

I stayed at 185 for all my working sets, however, I did not use straps for any of the sets. I want to improve my grip

Squat
205 lbs. x 12
205 lbs. x 12
205 lbs. x 12

Scaled down weight but didn't hit high end of rep range (15) but in between. (12)

Prone Leg Curl Machine
1 warm
100 lbs. x 10
100 lbs. x 10
100 lbs. x 10

Seated Calf Raise
2 Warms
45 lbs. x 20
80 lbs. x 15
80 lbs. x 15

I didn't do cardio. Felt a little off today because of lack of sleep the night before.

Intervals tomorrow morning!

B-3-Back & Shoulders (1)

Gym: New York Sports Club; Englewood, NJ

Wide Lat Pulldown
3 warms
150 lbs. x 6 reps.
150 lbs. x 6 reps.
170 lbs. x 5 1/2 reps. (partial here)

Barbell Deadlift
2 warms
225 lbs. x 5 reps
245 lbs. x 5reps.
300 lbs. x 5 reps.

Increased weight on each working set to see where I'm at. My grip sucks. Totally needed straps here. I can definitely add weight next week. Just a matter of deciding how much.

Close Grip Pulldown
1 warm
120 lbs. x 10 reps.
120 lbs. x 10 reps.

One of my favorite back exercises as I like the stretch I feel on my lats. Intense here. Good working sets.

Upright Row
2 warms
60 lbs. x 10 reps.
60 lbs. x 10reps.
60 lbs. x 11 reps.

Increase weight to 65 lbs. next week.

Side Lateral-Up/Down
15x5, 20x5, 25x8,8, 20x5, 15x5
15x5, 20x5, 25x6,6, 20x5, 15x5
15x5, 20x5, 25x5,5, 20x5, 15x5

I'm liking these shoulder burning workouts to end back and shoulder day!

Crunch
20 reps. (no cramping/stiffening)
15 reps. (cramped here some)
15 reps.

B-2-Chest & Arms (1)

Gym: New York Sports Club-Englewood, NJ

Slight Incline DB Press
3 warms
80 lbs. x 5 reps
80 lbs. x 5 reps
85 lbs. x 6 reps

I was conservative in selecting poundages here. Next week, I think I can go as heavy as 90-95 lbs. even

Chest Dips
10 dips
9 dips
9 dips
7 dips

Yeah, I sucked here. Gotta keep trying harder each time.

Flat Barbell Press-X reps
155 lbs. x 12 reps
155 lbs. x 10 reps
155 lbs. x 10 reps

I thought I'd be able to go with 185 here but the 1st set at 155 was indication to stay where I was when performing partial reps. At one point, I felt as though my right arm was holding up most of the weight.

Barbell Curl (Used olympic size bar)
2 warms
85 lbs. x 6 reps
85 lbs. x 5 reps

Triceps Pressdown (Used a U Bar)
2 warms
140 lbs. x 7 reps
150 lbs. x 7 reps

Rope Curl & Lying DB Extension Superset
90 lbs. x 12/35 lbs. x 10
90 lbs. x 12/35 lbs. x 10
90 lbs. x 12/35 lbs. x 8_Rest/Pause_2


Steady State Cardio on...

the StairMill for 20 minutes.

B-1-Legs (1)

New routine today! YEEEEAAAH!

Gym: New York Sports Club-W. 41st Street (Times Square-NYC)

Leg Press
For this, I just accounted for the weight of the plates I used. I'm not sure how much extra weight is added with the machine by itself)
4 warms
360 lbs. x 8
540 lbs. x 7
630 lbs. x 7

Stiff Legged Deadlift
3 warms
185 lbs. x 6
185 lbs. x 8
205 lbs. x 8

My grip here was an issue during some sets. So I used straps.

Squat
225 lbs. x 10
225 lbs. x 10
225 lbs. x 10

May scale down weight here next week to hit the high end (15) of the rep range provided.

Prone Leg Curl Machine (substituted for DB curl; unsure as to how to do it)
1 warm
95 lbs. x 10
95 lbs. x 10
95 lbs. x 10

Seated Calf Raise
2 Warms
45 lbs. x 15
45 lbs. x 15
45 lbs. x 15

Steady State Cardio

Spin Bike for 20 minutes

Intense workout...felt ok. Not at my best.

Routine A-Day 3-Back & Shoulders (4)

Last workout in "A" land before transitioning to B.

Gym: New York Sports Club; Englewood, NJ

Underhand Lat Pulldown
3 warms
170 lbs. x 6 reps.
170 lbs. x 6 reps.
170 lbs. x 5 reps.

T-Bar Row
2 warms
155 lbs. x 10 reps
165 lbs. x 10 reps.
175 lbs. x 10 reps.

Pyramid'd up in weight with each set. Heavier than the last go around.

Dumbbell Deads
1 warm
65 lbs. x 10 reps.
70 lbs. x 10 reps.

I felt better heading into this exercise this time. As such, went back to 70 lbs. for my last working set.

Dumbbell Press
2 warms
65 lbs. x 6 reps.
70 lbs. x 6 reps.
70 lbs. x 5 reps.

Hit the same rep ranges and lifted the same amount of weight here.

Front Raise-dumbbells/Seated Lateral Raises-Superset
15 lbs. x 12 reps/15 lbs. x 12 reps
15 lbs. x 12 reps/15 lbs. x 12 reps
15 lbs. x 12 reps/15 lbs. x 12 reps

Great burn!

Crunch
15 reps. (no cramping/stiffening)
12 reps. (cramped here some)
15 reps. (not too bad here...residual cramp)

So, here's some progress. This is what happens when you don't train ABS at all for a very long time! Getting there!

Cardio

30 minutes on the Spin Bike.

Great workout!

An "Off Day"

What was supposed to be a "rest" day evolved into an impromptu Cardio Kickboxing class earlier this evening. Not your traditional interval workout as I felt as though I was working out anaerobically the entire time but I sure sweat alot and it was for nearly an hour.

I noticed immediately that my hip flexors were tight when I was performing sidekicks. That calls for some stretching and foam rolling, I feel.

At any rate, tomorrow is the last day for Routine A before transitioning to Routine B.

Let's get it.

Routine A-Day 2-Chest & Arms (4)

I'm feeling tighter all around. Looking forward to the B routines coming up.

Gym: New York Sports Club-Englewood, NJ

Flat Bar Press
3 warms
205 lbs. x 5 reps
205 lbs. x 5 reps
225 lbs. x 6 reps

I got a much better spot during my last working set. And it helps that I knew the guy considering he works at a nearby Mexican restaurant that I would go to from time to time. Feeling more assured, I managed to squeeze out an extra rep, however, I'm still wondering if he was assisting more than he should. At any case, it felt great.

Slight Incline Dumbbell Press
1 warm
65 lbs. x 10 reps.
65 lbs. x 10 reps.
65 lbs. x 6 reps_Rest/Pause_4

Ok. So I didn't revert back to 60 lbs. for all my working sets. I stayed at 65 lbs. and for my last working set, I failed again at 6 reps but rested and paused briefly once to continue on with 4 more reps. That's a gain...I think?

Incline Dumbbell Flye
1 warm
45 lbs. x 12 reps
50 lbs. x 10 reps

Increased weight on the 2nd and last working set. Intense.

Cable Curl (Curl Bar)
1 warm
90 lbs. x 10 reps
90 lbs. x 10 reps


Rope Pressdown
2 warms
70 lbs. x 12 reps
70 lbs. x 12 reps

Hammer Curl & Dip Superset
30 lbs. x 12/7 dips-unassisted
30 lbs. x 12/6 dips-unassisted
30 lbs. x 12/8 dips-unassisted


Steady State Cardio on...

30 minutes on the SPIN Bike

Routine A-Day 1-Legs (4)

12/6/2010

I did intervals yesterday and boy it was brutal. I prefer the stepmill because I feel I can transition the speed/intensity better as opposed to a treadmill which requires some ramp-up time to escalate to a certain speed.

If I can bottle up the amount of endorphins that rush through the body after intervals, I WOULD. Felt great after the session was through.


I came into today's workout a little worried considering my lower back stiffens up in spots and the side of my left knee, while not sore/painful, is stiff as well.

Gym: New York Sports Club-W. 41st Street (Times Square-NYC)

Leg Extension
1 warm
150 lbs. x 12
150 lbs. x 12
150 lbs. x 12

I performed additional warm up sets and went lighter on all my working sets here.

Back Squat
3 warms (135, 185, 225)
315 lbs. x 5
335 lbs. x 5
355 lbs. x 4
365lbs. x 5

I used the same poundages as last week and got in an extra rep on my last working set. Things went ok without any issues here.

Lying Leg Curl
1 warm
130 lbs. x 6
140 lbs. x 6
140 lbs. x 6

Went lighter here. As I alluded to earlier, felt some discomfort on the side of my left knee. Felt it the most here.

Bar Lunge (Olympic Bar)
1 warm
95 lbs. x 10
115 lbs. x 12

I got some extra reps here.


Seated Calf Raise
2 Warms
45 lbs. x 16
45 lbs. x 15
45 lbs. x 17

Steady State Cardio

Spin Bike for 30 Minutes

Routine A-Day 3-Back and Shoulders (3)

I had a busy day ahead of me today so had to get it in early on a Sunday morning. This coming off of a night at a holiday party. December is such a grind with all these celebrations. The workouts have been consistent but my nutrition needs tightening up. It really boils down to planning. At any rate, this is how this mornings' workout went down.

Gym: New York Sports Club; Somerset, NJ

Underhand Lat Pulldown
3 warms
170 lbs. x 6 reps.
170 lbs. x 6 reps.
170 lbs. x 6 reps.

I got an extra rep in on my last working set here. I stayed at 170 lbs. on each working set.

T-Bar Row
2 warms
155 lbs. x 10 reps
155 lbs. x 10 reps.
165 lbs. x 10 reps.

Increased weight for each working set versus last weeks' poundages. It felt right. I banged it out.

Dumbbell Deads
1 warm
65 lbs. x 10 reps.
65 lbs. x 10 reps.

With my lower back stiffening here last week at 70 lbs. I went with 65 lbs. for both working sets. It was challenging...as it always has been.

Dumbbell Press
2 warms
65 lbs. x 6 reps.
70 lbs. x 6 reps.
70 lbs. x 5 reps.

I went heavier than last week for each working set here. While I performed the same amount of reps for each set, I didn't cheat at the 5th rep on the last rep for the last set. I worked through it.

Front Raise with weight plate/Seated Lateral Raises-Superset
25 lbs. x 12 reps/15 lbs. x 12 reps
25 lbs. x 12 reps/15 lbs. x 12 reps
25 lbs. x 12 reps/15 lbs. x 12 reps

The burn was especially intense today. As per usual, perfect SS to end this workout

Crunch
15 reps.
10 reps.

I cramped up again here. Like the muscle just tensed and tightened up. So, I didn't perform a third set.

Cardio

30 minutes on the Spin Bike.

Great workout!

Routine A-Day 2-Chest & Arms (3)

I'm just coming back from a holiday party and just realized I forgot to blog last night's workout. Thought I'd get this done before bed.

Gym: New York Sports Club-Wall Street, New York, NY

Flat Bar Press
3 warms
205 lbs. x 5 reps
205 lbs. x 5 reps
225 lbs. x 5 reps

I got a spot on my last working set. It was good but I wish I had known the young man didn't speak much english. At any case, I was able to focus a little more on the eccentric on the last rep, however, I didn't quite trust the spotter much. (I should) In any case, he may have pulled the weight up sooner than I may have liked on the last rep but again, I got to focus more on the eccentric in a controlled fashion.

Slight Incline Dumbbell Press
1 warm
65 lbs. x 10 reps.
65 lbs. x 10 reps.
65 lbs. x 6 reps_Rest/Pause_2 Reps_Rest/Pause_2 Reps

As I mentiond last week, I was going to try 65 lbs. for all my working sets this week as opposed to pyramiding up from 60-65-70. As it turns out, I failed at 6 reps. again but at 65 lbs. I finished the last set by resting and pausing for a bit. I'll probably stay at 60 lbs. for all working sets next time.

Incline Dumbbell Flye
1 warm
45 lbs. x 12 reps
45 lbs. x 12 reps

As the previous two workouts, the poundages were just about right.

Cable Curl (Curl Bar)
1 warm
90 lbs. x 12 reps
90 lbs. x 12 reps

I went ten lbs. lighter than last week but got in two more reps for each working set and controlled the weight better.


Rope Pressdown
2 warms
60 lbs. x 10 reps
60 lbs. x 6 reps_DROP_45 lbs x 2 reps_DROP_40 lbs x 2 reps

I don't know what happened at the last working set. I trained at the same gym but different location. It was a different kind of pulley station and a longer rope. Not sure if that's what contributed to my failing at the last working set. So, I dropped.

Hammer Curl & Dip Superset
30 lbs. x 12/7 dips-unassisted
30 lbs. x 12/7 dips-unassisted
30 lbs. x 12/6 dips-unassisted

Tucked my chin in and leaned forward ever so slightly and got in two more reps at two of my working supersets for the dips. 6 for the last round of supersets.


Steady State Cardio on...


15 minutes on the treadmill; incline walking
15 minutes on the Stepmill.

Still coming away sore after workouts. That's when you know you're going to grow. Love it!

Routine A-Day 1-Legs (3)

I'm watching this Cleveland Cavalier/Miami Heat game and all I can say is WOW. It's june in december. A playoff atmosphere. For me, it's my pre-season and I'm working towards my own personal playoff this Spring or Summer or both. Here's how leg day went down.

Gym: New York Sports Club-Englewood, NJ

Leg Extension
1 warm
150 lbs. x 12
160 lbs. x 12
160 lbs. x 12

Poundages were about right.

Back Squat (Heeere we gooo)
3 warms (135, 185, 225)
315 lbs. x 5
335 lbs. x 4
355 lbs. x 4
365lbs. x 4

Pyramided up here. Rested two minutes between sets. Went heavier than last week.

Lying Leg Curl
1 warm
130 lbs. x 6
150 lbs. x 6
150 lbs. x 6

I was moving the weight-sure. Could I have controlled it better? Yes if I went lighter. May bring it down back to 130 or 140 next week?

Bar Lunge (Olympic Bar)
1 warm
95 lbs. x 10
115 lbs. x 10

As always, this got my heart rate up.


Seated Calf Raise
2 Warms
45 lbs. x 15
45 lbs. x 15
45 lbs. x 15

No cardio today. The girlfriend had to rush me out due to something happening at her apartment.

Chest and arms awaits tomorrow!

Let's go!