Tag Archives: triumverate

Training 5/15/2009

Didn’t want to go today, then didn’t want to work hard, then didn’t want to do cardio.

But I did.

Bench Press
45 x a bunch
95×5
135×5
185×3
205×5
230×3
260×4
More in the tank

Incline DB press
60 x 15, 10, 10

DB Row
5×10 @ 75

Hammer curl
2×12 @ 20

30 minutes treadmill, bounced it around a bit, then settled on 120 – 130 bpm.

Shoulder and elbow really bothering my when I benched; the impingement is back. Not sure if the elbow is related or not. Deload week is coming, hopefully that plus some ibuprofen and p/rehab will help.

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Training 5/11/2009

Press
45×5
65×5
95×3
120×5
140×3
155×5 (PR)

Pulldowns, neutral grip
100×12
120×12
4×12 @ 140

Face Pull
3×10 @ 50

Started to deload pullups and face pulls as my right shoulder and elbow are bothering me, and I think it’s one of those two things (although I’m not sure).

20 mins treadmill at about 120 bpm.


Training 5/9/2009

Squat
45×5
95×5
135×5
185×5
225×3
260×3
295×3
330×5

Leg Press
3×15 @ 240

Leg Curl
5×10 @ 100

22 mins stepmill. 160 BPM


Training, 5/8/2009

Bench Press
45×5
95×5
135×5
190×3
220×3
245×8

DB Incline
3×15 @ 55

DB Row
5×10 @ 70

26 mins treadmill, 130 bpm or so.


Training, 5/6/09

Or as our President would say, Cinco de Siete.

Deadlift
135×5
185×5
225×3
270×3
305×3
345×7 (PR)

45 degree hyper
4×10

Lying leg raise
4×12

20 mins stairclimber. HR is down to 150 – 160 BPM on the thing in just a couple of weeks of adding in cardio work.


Training, 5/4/09

Press
45×5
65×5
95×3
115×3
130×3
145×8

Pullup
8, 5, 4, 3, 3, 3, 3, 2

Face Pull
5×15 @ 70

20 mins elliptical, cardio setting 145-150 bpm


Training, 5/3/09

Squat
45×5
95×5
135×5
185×3
240×5
275×5
315×6

Leg press
3×15 @ 220

leg curl
5×10 @ 90

20 mins stepmill.


Training, 5/1/09

Bench press
45×10
95×5
135×2
180×5
205×5
230×10
I’m pretty sure that’s a PR

DB Incline
55 x 15, 11, 10

DB Row
5×10 @ 65

25 mins treadmill, 1.3 miles, 265 cals, HR 130 – 140 BPM.

Cardio hint: Listen to music you love. I’m a huge Dream Theater fan, and was listening to 6 Degrees of Inner Turbulance, and actually stayed on the treadmill an extra 5 minutes because I was enjoying the music so much.


Training 4/29/09

Good one today.

Deadlift
135×5
185×5
225×3
250×5
285×5
325×8 (PR)

45 degree hyper
4×8

Lying leg raise
4×8

20 mins stepmill


Training 4/27/2009

Press
45×5
65×5
95×3
105×5
120×5
140×8 (PR)

Pullup
5, 4, 4, 4, 4, 4

Face Pull
5×15 @ 60

20 mins treadmill.

I need to recharge my MP3 player, this is torture


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