kenmei's training log

Discussion in 'Training Logs' started by kenmei, Aug 2, 2009.

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  1. kenmei

    kenmei squatty potty OT Supporter

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    shoulda started this a while ago...




    08/02/09

    preacher curls (close grip)

    90x10
    90x10
    80x10

    tricep pull down

    80x10
    90x10
    100x10

    tricep push down (nautilus)

    285x10
    275x10
    275x10

    standing cable curls (Freemotion Machine)

    60x10
    60x10
    70x25 (until fatigued)

    dumbbell shoulder press w/rotation

    light weight, shoulder's been bugging me..

    35x10
    35x10
    35x10

    standing shoulder shrugs
    100x10
    100x10
     
    Last edited: Aug 5, 2009
  2. kenmei

    kenmei squatty potty OT Supporter

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    it's not tuesday yet :hsugh:
     
  3. kenmei

    kenmei squatty potty OT Supporter

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    08/03/09

    Lat Pull Downs

    160x10
    170x10
    170x10


    Dead Lifts (First time..yeah i know you don't have to say it)

    135x10
    135x10
    135x10


    Cable Straight-Arm Pulldown

    90x10
    90x10
    90x10


    Cable Rows

    150x10
    150x10
    160x10


    Iso Lateral Behind the Neck Pull Down (Hammer Strength Machine)

    160x10
    160x10
    160x10


    Iso Lateral front Lat Pulldown (Hammer Strength Machine)

    180x10
    180x10
    180x10





    First time doing deads, back feels awesome :bowdown: Going to have to work on that, a lot :o
     
    Last edited: Aug 5, 2009
  4. kenmei

    kenmei squatty potty OT Supporter

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    08/04/09

    Flat Bench
    225x10
    225x10
    225x9 (PR in reps for 225)

    Decline Bench
    225x10
    205x10
    205x10


    Incline Bench
    155x10
    165x10
    165x10


    Fremotion Cable Cross
    60x10
    70x10
    70x15
     
  5. kenmei

    kenmei squatty potty OT Supporter

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    I'm about 4months in to going to the gym 4times a week and i started at a 135 bench :run:
     
  6. kenmei

    kenmei squatty potty OT Supporter

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    weighed in at 236.6 today, not bad...started at 250 4mo ago


    Squats

    135x10
    155x10
    185x12

    Leg Curls

    110x10
    110x10
    110x10


    Calf Raises

    95x15
    115x15
    135x15

    Leg Extension

    110x10
    125x10
    140x10

    Hip Abductor

    130x15
    130x15
    150x15

    Hip Adductor

    130x15
    130x15
    150x15

    Leg Press

    360x10
    360x10
    360x10
     
  7. kenmei

    kenmei squatty potty OT Supporter

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    only started on squats about a month or so ago, working on getting that number up

    neck always hurts from the bar :wtc:
     
  8. kenmei

    kenmei squatty potty OT Supporter

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    Preacher Curls
    90x10
    90x10
    90x10

    Tricep Pulldown
    80x10
    90x10
    100x8

    Overhead Cable Curls
    50x15
    60x15
    60x20

    Military Press
    115x10
    135x10
    165x10

    Tricep Pushdowns
    270x15
    285x15
    300x10
     
  9. kenmei

    kenmei squatty potty OT Supporter

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    i really need help with deadlifts, no idea what i'm doing..keep straining my lower back.

    will watch vids on youtube before next week. :o

    I can't seem to keep my back straight :mad:





    Cable straight arm pulldown
    90x10
    90x10
    100x8

    Lat Pulldowns
    170x10
    170x10
    180x10

    Cable Rows
    160x10
    160x10
    160x10

    Deads :wtc:
    135x10x3

    Iso Lateral front Lat Pulldown (Hammer Strength Machine)
    180x10
    230x10
    230x10


    Iso Lateral Behind the Neck Pull Down (Hammer Strength Machine)

    180x10
    180x10
    180x10
     
  10. kenmei

    kenmei squatty potty OT Supporter

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    lowerback sore today :wtc:

    upper back normal soreness... was @ 237 yesterday, my weight seems to be pretty solid around 236-237 lately


    ..started @ ~250lbs 4mo ago or so
     
  11. kenmei

    kenmei squatty potty OT Supporter

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    08/11/09

    Flat Barbell Press
    225x10
    225x10
    225x10

    Incline Barbell Press
    155x10
    175x10
    175x10

    Cable Flies
    70x10
    70x10
    80x10

    Iso Lateral Wide Chest (Hammer Strength Machine)

    90x10
    180x10
    230x10
     
  12. kenmei

    kenmei squatty potty OT Supporter

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    tried to put up more weight on some squats :bowdown:


    08/13/09

    Squats
    185x10
    205x10
    225x10

    Calf Raises
    115x15
    135x15
    155x15

    Leg Curl
    110x10
    110x10
    115x10

    Leg Extension
    110x10
    125x10
    140x10

    Hip Abductor
    130x15
    130x15
    150x15

    Hip Adductor
    130x15
    130x15
    150x15

    Leg Press
    360x10
    360x10
    360x10
     
    Last edited: Aug 15, 2009
  13. kenmei

    kenmei squatty potty OT Supporter

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    08/14/09

    Preacher Curls
    90x10
    90x10
    90x10

    Tricep Pulldowns
    100x10
    90x10
    80x10

    Military Press
    135x10
    155x10
    185x10

    Cable Curls
    60x10
    60x10
    60x15

    Tricep Pushdowns
    270x10
    285x10
    300x10

    Dumbbell Shoulder Shrugs
    65x20
    65x20
    65x20

    Finished it up with some light weight shoulder/rotator cuff exercises
     
  14. kenmei

    kenmei squatty potty OT Supporter

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    08/17/09


    15 min cardio on the bike


    Cable Straight Arm Pulldown
    90x10
    90x10
    90x10

    Lat Pulldown
    180x10
    180x10
    170x10

    Iso Lateral front Lat Pulldown (Hammer Strength Machine)
    190x10
    190x10
    240x10

    Dead Lifts
    135x10
    155x10
    185x10
    Finally putting on more weight, still working on form

    Iso Lateral Behind the Neck Pull Down (Hammer Strength Machine)
    180x10
    180x10
    180x10
     
  15. kenmei

    kenmei squatty potty OT Supporter

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    08/19/09



    15min cardio on the bike




    Leight weight babaaaaaaaay


    Started by doing some dumbbell incline presses...been forever since i've used DB's so it was a good switch from BB...


    Incline Dumbbell Bench Press
    60x10
    65x10
    65x10

    Flat Bench (BB)
    225x10
    205x10
    205x10

    Decline Dumbbell Press
    65x10
    65x10
    65x10

    Iso Lateral Wide Chest (Hammer Machine)
    180x10
    180x10
    180x10
     
  16. Balddog

    Balddog eek3

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    keep it up brah
     
  17. kenmei

    kenmei squatty potty OT Supporter

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    08/20/09 Leg day is DREADFUL ..woe is me :mamoru2:


    cardio for ~30mins pre-work out run/walking the doggah :love:

    Squats
    225x10
    225x10
    245x10
    I started off at 135 ~1mo ago and am pretty proud of myself thus far...

    Hip Abductor
    150x15
    150x15
    150x15
    dat groin gettin stronger :coold:

    Leg Curls
    110x10
    110x10
    115x10

    Calf Raises
    135x20
    155x15
    175x15

    Leg Extensions
    120x10
    120x10
    130x10

    Hip Adductor
    150x15
    150x15
    150x15

    Leg Press
    360x10
    360x10
    360x10
     
  18. kenmei

    kenmei squatty potty OT Supporter

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    thanks man :bowdown:


    getting strong...but the lack of definition at this weight sucks. kinda like no reward other than the #'s :hs:


    cardio cardio cardio and work on less carbs... :wtc:
     
  19. kenmei

    kenmei squatty potty OT Supporter

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    08/22/09


    Wide grip Preacher Curl
    45x12
    45x12
    45x12
    45x12
    Forearm's been hurting recently, with a sharp pain since last week..so I decided to drop the weight and add more reps/extra set.

    Military Press
    155x10
    185x10
    205x10

    Inside Grip Bench Press (Triceps)
    70x15
    70x15
    70x15

    Rope Cable Curls
    75x15
    80x15
    85x15

    Standing Scarecrow/Dumbbell Lat Raises/Rotator Cuff Exercizes

    20x20x3 sets of each
     
  20. kenmei

    kenmei squatty potty OT Supporter

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    08/24/09

    45min doggah walk (x2)


    Cable Straight Arm Pulldown
    90x10
    90x10
    90x10

    Assisted Pullups
    130x10
    120x10
    110x10 (PR)

    Deadlifts
    155x10
    185x10
    205x8 (PR)

    Dumbbell Rows
    65x10
    65x10
    65x10

    Iso Laterall Behind the Neck Pulldown (Hammer Strength)
    180x10
    180x10
    200x10
     
  21. kenmei

    kenmei squatty potty OT Supporter

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    08/25/09


    Barbell Flat Bench
    225x10
    225x10
    225x10

    Barbell Incline Bench
    155x10
    155x10
    175x10

    Cable Flies
    70x10
    70x10
    80x10

    Dumbbell Decline Press
    55x10
    Shoulder started hurting too much so I stopped. Overall I did light weight today, shoulder pain continues to linger and is on and off at times. :hs:


    Did ABS 6 sets of 20 crunches :o fatty ftw
     
  22. kenmei

    kenmei squatty potty OT Supporter

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    fuck you leg day

    08/27/09

    Ran/Walked with doggah for 35minutes


    Squats
    225x10
    245x10
    245x10

    Calf Raises
    155x15
    175x15
    195x15

    Hip Adductor
    155x15
    155x15
    155x15

    Hip Abductor
    155x15
    155x15
    155x15

    Leg Curls
    110x10
    110x10
    110x10

    Leg Extension
    125x10
    125x10
    140x10

    Abs/Crunches
    20 abs x 3
    20 left oblique x 3
    20 right oblique x 3
     
  23. kenmei

    kenmei squatty potty OT Supporter

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    Weight @ 231 down from 250
     
  24. kenmei

    kenmei squatty potty OT Supporter

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    08/29/09

    Doggah Walk 30mins
    Elitical 10mins


    Standing Easy Curl Bar Curls
    65x10
    75x10
    75x10

    Close Grip Bench (Tri's)
    95x15
    95x15
    95x15

    Military Press
    185x10
    165x10
    155x10
    Doing lighter weight because of a nagging rotator cuff problem

    Dumbbell Lat Raises/Scare Crow/Other Shoulder Exercises
    20lbs 3 sets of 10 for each

    Tricep Extension
    90x10
    90x10
    90x10

    Rope Cable Curls
    90x10
    100x10
    120x10

    Shoulder Shrugs
    65x15
    65x15
    65x20
     
  25. kenmei

    kenmei squatty potty OT Supporter

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    08/30/09


    Weight finally down in the 220's @ 229.6 today :bowdown: (from 250)

    Doggah Walk 30min
    Helped GF Move in during the heat for HOURS :wtc:
    Doggah Walk 45min
     
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