NickStam's Training Log

Discussion in 'Training Logs' started by NickStam, Mar 15, 2005.

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  1. NickStam

    NickStam Buy Low, Sell High

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    5"4' - 150lbs. - Powerhouse Gym - Yonkers, NY

    blue = personal record.

    Monday - Chest/Tri/Treadmill

    BB Flat Bench

    095 x 12
    115 x 08
    135 x 03
    115 x 08
    115 x 06

    Seated Bench Press

    050 x 12
    070 x 10
    090 x 08
    090 x 06
    070 x 10

    Tricep Push Down with Rope

    020 x 12
    030 x 10
    040 x 08
    050 x 06
    030 x 10

    Overheard Tricep Extensions

    020 x 12
    020 x 10
    025 x 08
    025 x 06
    020 x 10

    Treadmill - 35 minutes

    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 6.5 Speed
    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 6.5 Speed
    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 7.0 Speed
    5:00 Minutes: Walk: 4.0 Speed

    Food Totals: 1752 Calories 54 Fat 191 Carbs 138 Protein
     
    Last edited: Mar 22, 2005
  2. NickStam

    NickStam Buy Low, Sell High

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    Location:
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    Tuesday - Back/Bi - Flu like symptoms today, so I didn't push myself.

    Seated Lever Pull Down

    050 x 12
    070x 10
    090 x 08
    110 x 06
    090 x 12

    Dual Axis Delt Machine

    030 x 12
    030 x 10
    040 x 08
    040 x 06
    030 x 15

    EZ Bar Curls

    035 x 10
    045 x 10
    055 x 10
    045 x 08
    045 x 08

    Preacher Curls (Very Slow Motion)

    020 x 12
    020 x 10
    030 x 08
    030 x 08
    020 x 12

    Food Totals: 1598 Calories 73 Fat 140 Carbs 107 Protein
     
    Last edited: Mar 31, 2005
  3. NickStam

    NickStam Buy Low, Sell High

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    Location:
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    Wednesday - Shoulder/Abs - Still feel like shit.

    Hammer Military Press

    020 x 12
    040 x 10
    060 x 08
    060 x 06
    040 x 12

    Lat Raises

    020 x 12
    030 x 10
    040 x 08
    060 x 06
    040 x 15

    Seated Crunches

    040 x 12
    040 x 12
    040 x 12
    050 x 10
    050 x 10

    Hanging Knee Lifts

    4 Sets of 10

    Food Totals: 1695 Calories 40 Fat 192 Carbs 145 Protein
     
    Last edited: Mar 17, 2005
  4. NickStam

    NickStam Buy Low, Sell High

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    Location:
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    Thursday - Legs - Not 100% yet.

    Leg Extension

    025 x 12
    035 x 10
    045 x 08
    060 x 06
    045 x 12

    Leg Curls

    025 x 12
    035 x 10
    045 x 08
    065 x 06
    045 x 12

    Calf Curls

    020 x 08
    020 x 08
    030 x 08
    030 x 08
    030 x 08

    Calf Raises

    020 x 10
    020 x 10
    030 x 08
    030 x 08
    030 x 08

    Food Totals: 1726 Calories 71 Fat 176 Carbs 111 Protein
     
    Last edited: Mar 19, 2005
  5. NickStam

    NickStam Buy Low, Sell High

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    Friday - OFF

    Food Totals: 2302 Calories 88 Fat 259 Carbs 119 Protein
     
    Last edited: Mar 19, 2005
  6. NickStam

    NickStam Buy Low, Sell High

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    Location:
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    Saturday - Chest/Tri/Treadmill

    BB Flat Bench

    095 x 12
    115 x 08
    135 x 05
    115 x 08
    115 x 06

    Seated Decline Bench Press

    050 x 12
    070 x 10
    090 x 10
    160 x 04
    090 x 10

    Tricep Push Down with Rope

    020 x 12
    030 x 10
    040 x 08
    050 x 07
    040 x 10

    Overheard Tricep Extensions

    020 x 12
    020 x 10
    025 x 08
    025 x 06
    020 x 10

    Treadmill - 35 minutes

    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 6.5 Speed
    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 6.5 Speed
    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 7.0 Speed
    5:00 Minutes: Walk: 4.0 Speed
     
    Last edited: Mar 22, 2005
  7. NickStam

    NickStam Buy Low, Sell High

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    Location:
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    Tuesday - Back/Bi - Feel great. No more sickness. A few PR today.

    Seated Lever Pull Down

    050 x 12
    090 x 10
    140 x 06
    160 x 06
    090 x 12

    Dual Axis Delt Machine

    030 x 12
    040 x 10
    050 x 07
    070 x 03
    050 x 10

    EZ Bar Curls

    035 x 10
    045 x 10
    055 x 06
    065 x 03
    045 x 08

    Preacher Curls (Very Slow & Controlled)

    020 x 10 x 4

    Treadmill - 35 minutes

    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 6.5 Speed
    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 6.5 Speed
    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 7.0 Speed
    5:00 Minutes: Walk: 4.0 Speed


    Food Totals: 2060 Calories 66 Fat 215 Carbs 159 Protein
     
    Last edited: Mar 31, 2005
  8. NickStam

    NickStam Buy Low, Sell High

    Joined:
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    Location:
    Yonkers, NY
    Tuesday - Shoulder/Abs/Run

    Hammer Military Press

    050 x 12
    070 x 10
    090 x 08
    140 x 03
    090 x 10

    Lat Raises

    030 x 12
    040 x 10
    050 x 08
    070 x 04
    050 x 15

    Decline Seat Crunches

    4 sets of 10

    Hanging Knee Lifts

    4 Sets of 10

    Broomstick Twists

    4 Sets of 20

    Treadmill - 35 minutes

    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 6.5 Speed
    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 6.5 Speed
    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 7.0 Speed
    5:00 Minutes: Walk: 4.0 Speed


    Food Totals: Calories Fat Carbs Protein
     
  9. NickStam

    NickStam Buy Low, Sell High

    Joined:
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    Location:
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    Wednesday - Legs

    Leg Extension

    025 x 12
    037 x 10
    050 x 08
    077 x 06
    050 x 12

    Leg Curls

    025 x 12
    037 x 10
    050 x 08
    062 x 06
    050 x 12

    Calf Curls

    020 x 10
    030 x 08
    040 x 08
    050 x 08
    040 x 08

    Calf Raises

    020 x 08
    020 x 08
    030 x 08
    040 x 06
    030 x 06

    Elliptical: 10 minutes

    Food Totals: Calories Fat Carbs Protein
     
  10. NickStam

    NickStam Buy Low, Sell High

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    Location:
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    Thursday - Off - Fantasy Baseball Draft

    Not done eating yet
     
  11. NickStam

    NickStam Buy Low, Sell High

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    Location:
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    Friday - Chest/Tri/Treadmill

    BB Flat Bench

    095 x 12
    115 x 08
    135 x 03 ( :wtc: no improvement from 03.19)
    115 x 08
    095 x 10

    Seated Decline Bench Press

    070 x 12
    090 x 10
    140 x 08
    160 x 06
    090 x 15

    Delt Fly Machine

    050 x 12
    060 x 10
    070 x 08
    090 x 06
    070 x 15

    Tricep Push Down with V shaped thinggy :dunno:

    030 x 12
    040 x 10
    050 x 08
    060 x 06
    050 x 10

    Overheard Tricep Extensions Machine

    030 x 10 x 4

    Treadmill

    32:00 Minutes: 2 Miles Walked


    Food Totals: Not done eating yet
     
  12. NickStam

    NickStam Buy Low, Sell High

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    Location:
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    Saturday - Off
     
  13. NickStam

    NickStam Buy Low, Sell High

    Joined:
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    Location:
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    Monday - Back/Bi -

    Seated Lever Pull Down

    050 x 12
    090 x 10
    140 x 06
    170 x 06
    090 x 12

    Dual Axis Back Machine

    030 x 12
    040 x 10
    050 x 07
    070 x 05
    050 x 10

    Standing EZ Curls

    035 x 10
    045 x 10
    055 x 06
    065 x 05
    045 x 08

    Preacher Curls (Very Slow & Controlled)

    020 x 10 x 2
    030 x 10 x 2

    Treadmill - 35 minutes

    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 6.5 Speed
    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 7.0 Speed
    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 7.0 Speed
    5:00 Minutes: Walk: 4.0 Speed


    Food Totals: Calories Fat Carbs Protein
     
    Last edited: Apr 2, 2005
  14. NickStam

    NickStam Buy Low, Sell High

    Joined:
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    Location:
    Yonkers, NY
    Tuesday - Shoulder/Abs/Run

    Hammer Military Press

    050 x 12
    070 x 10
    090 x 08
    140 x 03
    090 x 10

    Lat Raises

    030 x 12
    040 x 10
    050 x 08
    070 x 05
    050 x 12
    Decline Seat Crunches

    40 x 10 x 2
    50 x 10 x 2

    Hanging Knee Lifts

    4 Sets of 10



    Treadmill - 35 minutes

    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 6.5 Speed
    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 6.5 Speed
    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 7.0 Speed
    5:00 Minutes: Walk: 4.0 Speed


    Food Totals: Calories Fat Carbs Protein
     
  15. NickStam

    NickStam Buy Low, Sell High

    Joined:
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    Location:
    Yonkers, NY
    Wednesday - Legs

    Leg Extension

    025 x 12
    040 x 10
    055 x 08
    070 x 06
    055 x 12

    Leg Curls

    040 x 12
    055 x 10
    070 x 08
    070 x 06
    055 x 12

    Calf Curls

    030 x 10
    040 x 08
    050 x 08
    050 x 08
    040 x 08

    Treadmill: 30 minutes @ speed 4.0

    Food Totals: Calories Fat Carbs Protein
     
  16. NickStam

    NickStam Buy Low, Sell High

    Joined:
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    Location:
    Yonkers, NY
    Friday - Chest/Tri/Treadmill

    BB Flat Bench

    095 x 10
    115 x 06
    135 x 05 ( 2 extra reps from previous week)
    115 x 08
    095 x 10

    Seated Decline Bench Press

    070 x 12
    090 x 10
    140 x 08
    160 x 06
    090 x 15

    Tricep Push Down with V shaped thinggy :dunno:

    030 x 12
    040 x 10
    050 x 08
    060 x 06
    050 x 10

    Close Grip Smith Bench Press

    025 x 10 x 4

    Treadmill

    35 minutes: walking and running: 2.5 miles total dstance


    Food Totals: Not done eating yet
     
  17. NickStam

    NickStam Buy Low, Sell High

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  18. NickStam

    NickStam Buy Low, Sell High

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    Location:
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    Saturday - Back/Bi -

    Seated Lever Pull Down

    050 x 12
    090 x 10
    140 x 06
    180 x 06 Heavier
    090 x 12

    Chest Supported Row

    045 x 12
    055 x 10
    065 x 06
    045 x 10

    Standing EZ Curls

    035 x 10
    045 x 10
    055 x 06
    065 x 08 More reps than last week
    045 x 08

    Preacher Curls

    020 x 10
    030 x 10
    040 x 08
    050 x 06
    030 x 10

    Treadmill - 19 minutes

    7:00 Minutes: Walk: 4.0 Speed
    7:00 Minutes: Run: 6.5 Speed
    5:00 Minutes: Walk: 3.5 Speed




    Food Totals: Calories Fat Carbs Protein
     
  19. NickStam

    NickStam Buy Low, Sell High

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  20. NickStam

    NickStam Buy Low, Sell High

    Joined:
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    Location:
    Yonkers, NY
    Monday - Shoulder/Abs/Run

    Hammer Military Press

    050 x 12
    070 x 10
    090 x 08
    140 x 03
    090 x 10

    Lat Raises

    030 x 12
    040 x 10
    050 x 08
    070 x 05
    050 x 12
    Decline Seat Crunches

    40 x 10 x 2
    50 x 10 x 2

    Hanging Knee Lifts

    4 Sets of 10



    Treadmill - 35 minutes

    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 6.5 Speed
    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 6.5 Speed
    5:00 Minutes: Walk: 4.0 Speed
    5:00 Minutes: Run: 7.0 Speed
    5:00 Minutes: Walk: 4.0 Speed


    Food Totals: Calories Fat Carbs Protein
     
  21. NickStam

    NickStam Buy Low, Sell High

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    Location:
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    Off - Had to work until 11p.m.
     
  22. NickStam

    NickStam Buy Low, Sell High

    Joined:
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    Location:
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    Wednesday - Legs

    Leg Extension

    025 x 12
    040 x 10
    055 x 08
    070 x 06
    055 x 12

    Leg Curls

    040 x 12
    055 x 10
    070 x 08
    070 x 06
    055 x 12

    Calf Curls

    030 x 10
    040 x 08
    050 x 08
    050 x 08
    040 x 08

    Seated Shoulder Shrugs (Standing)

    35 x 10 x 4

    Treadmill: 30 minutes @ speed 4.0
     
  23. NickStam

    NickStam Buy Low, Sell High

    Joined:
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    Location:
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    Thursday - Chest/Tri/Treadmill

    BB Flat Bench

    095 x 10
    115 x 06
    135 x 03 ( couldn't do 5 today :()
    115 x 08
    095 x 10

    Seated Decline Bench Press

    070 x 12
    090 x 10
    140 x 10
    090 x 15

    Tricep Push Down with V shaped thinggy :dunno:

    030 x 12
    040 x 10
    050 x 08
    060 x 04
    050 x 10

    Overhead Tricep Extension

    025 x 10 x 2
    035 x 10 x 2

    Treadmill

    35 minutes: walking and running: 2.3 miles total dstance
     
    Last edited: Apr 8, 2005
  24. NickStam

    NickStam Buy Low, Sell High

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    Location:
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    Friday - Off
     
  25. NickStam

    NickStam Buy Low, Sell High

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    Location:
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    Sat - Off
     
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