November 30,2011

Last day of movember.

Shoulders+pushups+abs+interval incline sets.

Trying to do 3 days of alternate pushups to get my max higher then it currently is. Hopefully this will also help my chest out since I am still hesistant to lift heavy.

Shoulders-
Push Press: 1x10 135,1x5 155, 1x3 175,1x1 185. Almost got two at 185.
Lateral rises: 3x11 32.5
After every set did various types of pushups, regular,triangle,fist,wide grip,clapping.

Traps-
Barbell Shrugs: 225x15,255x12,285x10,315x8,315x8
Trap extension machine: 2x12, 1x6 drop off 50% and 10 more reps.

Runnings.
8 sets of .25K at 17.2 at 10% incline.

IMG-20110722-00138.jpg

Tuesday November 29

"Back"+Bis+abs
Back-
Deadlifts: 1x10(385),1x8(415),1x4(425),1x2(435),1x1(455). Pulled back out a little so I stopped lifting heavy back.
Chinups:3x14 (need to start doing these more often to build my aerobic capacity)

Bis-
Barbell curls: 5 sets increasing the weight starting at 12 reps and ending at 5 reps.
Hammer Curls: 3x8 (61.5)
Curl bar: 1x12,1x8,1x5,1x5

Abs-
Decline sit ups:3x33
Hanging leg raises:3x25
Flutter kicks to straight situps: flutter kicks for count of 35 then followed by 15 reps of situps while lying completely flat x3.

Streching for 5 mins followed by 12 minutes on the treadmill at 11 kmph average and 4.0 incline.
- Trying to ease back into running to avoid shin splints and to make my shins stronger.

IMG-20111118-00047.jpg

Monday November 28

Parents were here for 2 weeks so missed alot of workouts. Got to the gym at 830 pm. CHEST/TRI day

Chest
Incline bench press: 15x135,12x155,5x175,3x185
Dips:3x15
Incline flies:2x12 with 55s, then 15 reps with 38.5 pounds.
Cable crossovers: 3x12 22.5k
(Every other set I did a set of 10-12 pushups of either normal pushups,pushups on fists, wide grip or diamond) Need to start dropping the weights and focusing on the pushups and aerobic capcity.
Overall felt pretty good sinc ethis is the first time trainign chest since i pulled it a year ago.

Tris:
Dumbell pullovers: 3x10 65 pounds. Prob can go heavier on this but was being careful as I could feel tightness in my left pec.
Skull crushers with preacher curl bar:3x10 with 10kilo on a side>
Curl bar tricep pushdowns:1x12,1x10,1x6-drop set 1x12. Not sure the weights as its in weird dominations on the puley.
Rope tricep extensions.1x12,2x10.

Felt fine but really have to stop being a pussy and man up as these basic bodybuilding routines are very simple and i hardly even break a sweat. I should definetly be super setting or doing something to work my aerobic capacity a little more.

Tomorrow 830am Crossfit endurance workout. Need to man up and get up with the construction, no point to stay in bed with the drilling.

First post

This is the first post. I am going to start this blog out as a journal for my training. From there I will try to build it into a more comprehensive advice column pertaining to health,fitness and overall quality of life.