Fit For Life

RSS

Posts tagged with "gym"

Monday Lift - September 23, 2013

I was so sore this morning from football yesterday but there was no way I wasn’t working out.

- 7 min elliptical warm up

- Inclined dumbbell chest press

  • 45 x 10
  • 55 x 8
  • 60 x 6
  • 55 x 3

- Lat pull down

  • 90 x 10
  • 120 x 8
  • 130 x 7
  • 120 x 6
  • 110 x 8

- Hamstring curl

  • 85 x 10
  • 85 x 10
  • 85 x 8

- Seated dumbbell shoulder press

  • 40 x 8
  • 40 x 7
  • 40 x 8
  • 40 x 5
Sep 3

Tuesday lift - September 3, 2013

I had a pretty crappy day at work so I decided to get a quick lift in.

- 5 min elliptical warm up

- Incline dumbbell chest press

  • 45 x 8 (too easy)
  • 55 x 7
  • 60 x 4 (PR)
  • 60 x 4
  • 60 x 2

- Seated cable row

  • 130 x 8
  • 140 x 6
  • 150x 4
  • 120 x 7

- Seated dumbbell should press

  • 45 x 7
  • 50 x 4 (PR)
  • 55 x (fail)

At this point the gym started to fill up and I called it a night.

I think I am going to add 2 new lifts to my routine to vary it. I think I want another shoulder exercise and back exercise. Thinking military press and graduating that to standing overhead press for shoulders. Not sure about another back movement though. I’ll have to do some research.

I’ll also try to take more pics of me. My blog is very impersonal at the moment.

Sep 2

Monday Lift - September 2, 2013

I can’t keep lifting once a week and hope to achieve my goals. It’s a new week, lets go!

- 5 min elliptical warm up

- Leg press

  • 180 x 8
  • 270 x 8
  • 360 x 5
  • 360 x 4
  • 360 x 3
  • 360 x 2

- Bench press

  • 135 x 7
  • 135 x 5
  • 135 x 5
  • 135 x 4

- Lat pull down

  • 130 x 6
  • 120 x 9
  • 120 x 7
  • 120 x 5

- Seated dumbbell press

  • 35 x 7
  • 40 x 7
  • 45 x 6
  • 50 x 1 (this is why you don’t skip shoulders, ever)

- Triceps pulldown (rope)

  • 50 x 8
  • 60 x 6

- Triceps pushdown (bar)

  • 60 x 6
  • 60 x 7

Monday Lift - August 26, 2013

I didn’t lift on Sunday as I had a crazy busy day but I will just stagger when I am lifting by a day. No biggie as long as I get it in.

- 5 min elliptical warm up

- Leg press:

  • 180 x 7
  • 270 x 7
  • 360 x 4
  • 450 x 1 (PR - failed a 2nd rep attempt)
  • After I failed the second attempt one of the older (but jacked) guys that I see there often came over and said it’s ok that I failed because my form was good and commended me for always going low. It felt pretty good to get the compliment.

- Bench press:

  • 115 x 7
  • 135 x 7
  • 135 x 6
  • 135 x 4
  • 115 x 6

- Seated cable row:

  • 120 x 9
  • 130 x 7
  • 140 x 5
  • 150 x 3

- Lat pull down

  • 130 x 8
  • 140 x 5
  • 120 x 7
  • 120 x 6

Monday Lift - August 19, 2013

- 5 min elliptical warm up

- Incline dumbbell press

  • 40 x 7
  • 45 x 7
  • 50 x 7
  • 55 x 5
  • 60 x 2 (PR)

- Seated cable row

  • 110 x 7
  • 120 x 7
  • 130 x 6
  • 140 x 5

 - Seated dumbbell press

  • 40 x 8
  • 45 x 4
  • 50 x 2
  • 40 x 6

- Triceps pulldown (rope)

  • 50 x 7
  • 60 x 6
  • 70 x 3

- Triceps pushdown (bar)

  • 70 x 1
  • 50 x 6

Sunday Lift - August 18, 2013

- 5 min elliptical warm up

- Leg press

  • 180 x 7
  • 270 x 6
  • 360 x 5 (felt AWESOME all the way through)
  • 450 x fail (didn’t feel confident)
  • 360 x 2

- Lat pull down

  • 130 x 8
  • 140 x 5
  • 150 x 3 (with a weak 4th rep)
  • 130 x 6

- Bench Press

  • 115 x 7
  • 135 x 6
  • 145 x 4
  • 150 x 2

- Shoulder press (dumbbell)

  • 40 x 8
  • 45 x 4
  • 50 x 2

I’m feeling stronger every time I lift now. Each session I’m either adding weight or increasing my reps. It helped having a friend of mine spot me on the bench today. I may not have attempted the 150lbs had he not been there. I also ran into an old friend from high school who looks like he lost close to 60lbs and is really jacked now. We made loose plans to lift at some point in the future.

I’ve been lifting every Sunday & Monday for 4 or 5 weeks consistently now. I think I will still go both days for the foreseeable future. But I think it would be smarter to split my lifting days up. Perhaps make Sunday a maintenance, HIIT, and cardio day, lift Monday, then lift again on Wednesday, Thursday, or Friday. I’ve said it before but I think a third gym day is overdue now.

Monday Lift - August 12, 2013

- 5 min elliptical warm up

- Incline dumbbell press

  • 35 x 7
  • 40 x 7
  • 45 x 6
  • 50 x 6
  • 55 x 2 (it took everything I had to get the 2nd rep)

- Seated cable row

  • 110 x 7
  • 120x 7
  • 130 x 6
  • 140 x 3

- Shoulder press (dumbbell)

  • 35 x 8
  • 40 x 7
  • 45 x 2 (felt like I could’ve got more)

- Hammer curl

  • 25 x 6 (shoulder and bicep didn’t feel right)
  • 20 x 8
  • 15 x 12

I called it a day after that with the pain in my left shoulder and bicep. I think I may have to spread out the days I’m lifting if I want keep increasing the weight I am lifting.

Sunday Lift - August 11, 2013

- 5 min elliptical warm up

- Leg press:

  • 180 x 7
  • 270 x 6
  • 360 x 4
  • 360 x 3

- Bench press:

  • 115 x 7
  • 135 x 5
  • 145 x 2
  • 145 x 2
  • 135 x 4

- Lat pulldown:

  • 120 x 7
  • 130 x 5
  • 140 x 3 
  • 110 x 3

- Shoulder press (dumbbell):

  • 30 x 9
  • 40 x 6
  • 45 x 3

- Triceps pull down (rope):

  • 50 x 7
  • 60 x 5
  • 70 x 5

- Triceps push down (angled bar)

  • 70 x 2
  • 50 x 5

Tomorrow after work and before volleyball I am going to the gym for at least an hour.

HIIT, maintenance lifts, and plyometrics.

Posting it here to stay accountable.

Aug 5

Monday Lift

- 5 min elliptical warm up

- Incline dumbbell press

  • 30 x 10
  • 40 x 9
  • 50 x 6
  • 55 x 2

- Seated cable row

  • 90 x 10
  • 110 x 10
  • 130 x 5
  • 110 x 7

- Preacher Curl

  • 40 x 10
  • 45 x 10
  • 50 x 8
  • 55 x 4

- Triceps pulldown (rope)

  • 30 x 12
  • 40 x 10
  • 50 x 6

- Triceps pushdown (bar)

  • 50 x 7

- Shoulder press (dumbbell)

  • 30 x 8
  • 35 x 6
  • 40 x 3

- Hammer curl

  • 25 x 10
  • 30 x 4
  • 20 x 4 (immediately after setting down 30lb weight)

- Pec fly (machine)

  • 70 x 10
  • 100 x 9
  • 130 x 7
  • 145 x 4

Felt good to get a longer lift in. I can do more. My body is the right kind of sore, though. I think it’s time to add a third lifting session during the week. Football practice can serve as my cardio assuming we practice once a week until the season starts.