Tag Archive for weight room

2013 – Workout #101

Decided one workout wasn’t good enough for today and thought since I couldn’t get anyone to go to the crossfit gym and lift heavy shit over our heads I would go to lifetime and maybe get in on a basket ball game if some people are running.

Turns out there was a bunch of young kids there.  Some older guys that have been going a long time because I recognized them from years ago.  I have to say this was the first time ever I felt good the whole time.  I just kept running and moving.  It was like I was 18 again.

Everyone that covered me if they were 20 or 40 just kept saying “dude you have to stop running!”  hahaah 🙂  It was a good time.

 

 

2012 – Workout #56

Tonight I did awesome things, benched 315, three plates!

 

Bench 135×16 155×12 185×8 205×6 225×3 285×6 305×4 315×1 (2 assisted)

Floor Dumbbell press 65×8 75×8 90×7

Incline bench press 185×4 185×5

100 pushups

2012 – Workout #54

With a sore shoulder I thought I should lift arms instead of some pushing.

Straight bar curls 45×16 65×12 75×8 85×6 85×3 95×4 95×3 95×3 (rough heavy sets)

Skull crushers 55×16 75×8 105×6 105×6 105×6

Seated curls 50×6 50×6

Standing Tricept pushdowns 8×8 8×8

Standing dumbell curls 45×8

Standing dumbell tricept 100×6

chin ups two sets of 10, these were friggin hard.

Pushups felt good, worked in 100 while working out.

2012 – Workout #52

Shoulders tonight

Military Press 65×16 65×12 85×10 105×6 135×3 155×4 155×4 155×4

Dumbell shoulder press 55×6 55×6

Upright rows 120×6 120×6

Dumbbell pours 35×6

Did 120 pushups in between sets

2012 – Workout #51

Tonight was leg lift time and I was feeling strong and feeling good!

Squats 135×16 135×12 185×8 205×6 225×3 275×4 295×4 315×4

Leg Press (sled) 225×8 225×8

Calf raises (sled) 225×16 225×16

Leg extensions 150×8 150×8

Hamstring curls 130×8 130×8

 

Managed to do 200 pushups and cleaned up most of all of one section of the gym.

2012 – Workout #49

Shoulders tonight at the gym.  Again going to work on more endurance, going to warm up hard and still do a bit heavier but sets of eight.

Military press (in front) 65×16 65×11 95×8 115×6 135×8 135×8 135×8

Dumbbell shoulder press 65×7 (couldn’t do the 8th) 65×8 (man mode)

Upright rows 115×8 115×8

Dumbbell pours 30×8 30×8

Worked in 100 pushups while working this set of lifts as well.

20 minutes on the stair master after that.

 

 

2012 – Workout #48

Lifting tonight, wanted to do some more reps longer sets.

 

Chin ups 12 (8 assist) 12 (10 assist) 12 (12 – 14 assist)

Standing Bicep curls 30×12 30×12 30×12

Standing cable tricep push downs 70×12 80×12 80×12

Standing tricep extensions one arm 25×12 25×12 25×12

Run for 4:30 minutes

Standing straight bar curls 60×12 70×12 70×10,

 

And I was done, I wanted to do more but I was really quite fatigued.  I will do better on this workout next time.

2012 – Workout #46

Tonight I ran to the gym and worked out and then ran home!  Legit workout for me.  I know its only a little over a mile one way to the gym but that workout in the middle makes a difference.  Mentally preparing to lift heavy, and to run is a big step for me.

Bench Press 135×15 155×12 185×8 205×6 225×3 275×3 275×4 275×5.75 (a little help on that 6th)

Incline dumbbell press 75×6 75×6

Dips 12 12

Dumbbell flys 30×8

I worked in two sets of pushups as well.  But I was spent!

Then the run home…. eek!

2012 – Workout #45

Time to lift legs tonight!  I have to admit I avoid this workout because of how hard it is on me.  I get tired, I usually am very sore for days afterward, so its been awhile since I did this workout and my numbers tell that story.

 

Squats 135×16 135×12 185×8 205×6 255×4 255×5 255×4  <- exhausted

Super sled leg press 225×8 295×8

Calf raises on the sled 225×16 225×16

Leg extensions 150×8 150×8

Seated Hamstring curls 115×8 115×8

I also worked in 260 pushups while I worked out, and another set of 40 later.

2012 – Workout #43

Tonight back to they gym, I only had about 25 minutes so It would have to be a bit fast.

Lat pulls 85×16 85×16 100×8 115×6 130×3 145×6 145×6 145×6
Worked in 120 pushups while doing these sets
Seated cable row 150×6 150×6
Bent over bar bell upright row 135×6 135×5.8 (last one was sketch)
pullups assisted x6 assited x 8

I did horrible on my pullups