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Posts tagged with "lifting"

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 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.

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.

Monday lift

- 5 min elliptical warm up
- Seated cable row 90/100/110/120/130/90
- Incline dumbbell press 30/35/40/45/50
- Preacher curl 45/55/55/45
- Triceps pull down w/rope 40/80/90/100
- Shoulder press (dumbbell) 30/35/40
- Shoulder maintenance 10lb weight held so forearm is parallel to the floor. Rotate shoulder so weight is as close to parallel with body as possible. Trying to increase rotator cuff strength and increase range of motion.
- 10 min HIIT

Sunday lift

- 5 min elliptical warm up
- Leg press 90/180/270/270/90
- Bench press 115/125/135/115
- Shoulder press 20/25/30/35
- Lat pull down 90/110/120/130
- Calf extension 90/90/90
- 10 min elliptical cool down & stretching.

3.5 hours of unconventional lifting.

I moved yesterday and also helped my friends move their stuff to the new house we’re going to be living in. Couches, dressers, bookshelves, heavy boxes…I’m definitely feeling it today.

A friend who was helping me yesterday and I both decided to try and keep a fast pace to turn it into a decent workout. The soreness and all the sweat yesterday are a testament to the hard work put in yesterday. I feel like if I worked for a moving company that I’d be in really great shape!