Barky's montage

Discussion in 'Training Logs' started by Barky, Feb 21, 2008.

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  1. Barky

    Barky woof

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    even rocky had a montage

    I've lost 40 pounds (240 to 200) over a year on my own cardio/workout routine, now it's time to slim up some more and show some ab muscles.

    2/20/08

    4 x 6 squats @ 185 (first time to do squats since highschool)
    4 x 10 leg extensions @ 85 (never done these before, tried to find a good starting weight)
    3 x 10 leg press @ 185 (not sure how much weight the machine adds, i had two 45's on each side)
    4 x 10 leg curl @ 85 (again, never done this much before... it was a strange burn)
    3 x 6 walking lunges @ 30 lbs in each hand (almost didn't make it, but I was glad I did)

    this workout is crazy, I loved it though. Most people claim this is the hardest day so maybe I'm over the hump till next week :noes:
     
  2. Barky

    Barky woof

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    2/21/08:

    not a good day

    1 x 6 incline @ 110 (too much weight, havn't done this lift in years)
    2 x 8 incline @ 95
    1 x 7 incline @ 95

    1 x 6 flat bench @ 105 (horrible, could barely lift the weights after the inclines)
    1 x 6 flat bench @ 105
    1 x 7 flat bench @ 105

    3 x 12 flys @ 20 lbs in both hands (might be too light, I really couldn't tell. I've never done this lift before but was struggling toward the end to keep them above my head)

    this was where it got ugly

    1 x 3 dips
    1 x 2 dips

    Bad, bad day. I think I pushed too hard initially and didn't have the strength to make through the rest of the workout. Chest is sore today but I feel like I robbed myself of a better workout. My legs are more sore than yesterday, which I thought couldn't be possible. Taking the day off today.
     
  3. Barky

    Barky woof

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    been lazy, couldn't do most exercises because I went home to Birmingham and there's no gym to use with a lot of equipment :wtc:

    2/23/08
    bent over row barbell or db 4 sets 8 @ 40lbs
    front pulldown wide or narrow (switch it up) 3 sets 8 @ ?? (can't remember)
    behind the head 2 sets 15 reps @ (can't remember)

    reversed crunches 3 sets of 15 reps
    bench crunches (can't remember how many)
    25 minutes on stairmaster

    2/24/08
    3 sets db press or front military 10 @ 55lbs
    3 sets side laterals 10 @ 20lbs
    6 sets shrugs behind the back for 3 sets and too the front for 3 @ 60lbs

    tris
    3 sets french curl bar or machine 10 @ 25

    bis
    3 sets barbell curl or cambered bar 10 @ 20lbs
    2 sets hammer curl db or rope 10 @ 20lbs
    wrist curls 13 reps 2 sets @ 55lbs

    2/25/08
    30 minutes on elliptical

    2/27/08
    4 sets leg ext 10 reps @ 65lbs
    4 sets squat 6 reps @ 185lbs
    3 sets leg press 10 reps @ 185lbs (12 reps at the last one)
    4 sets leg curl 10 reps @ 65lbs
    3 set db stiff legged lunges 8 reps @ 27.5lbs in each hand

    2/28/08
    4 sets incline db or barbell 10 @ 85lbs
    3 sets flat db or barbell 8 @ 95lbs (115lbs first rep)
    3 sets db fly or machine 12 reps @ 20lbs in each hand
    2 sets weighted dips (1 x 6 body weight)
    (2 x 7 10 lb assist)

    30 minutes on elliptical

    weighed in (after workout) at 198
     
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