warm's second training log

Discussion in 'Training Logs' started by warm, Jun 30, 2008.

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  1. warm

    warm Capitalism ftw

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    Location:
    Seattle/Kirkland
    Goals by August 1, 2008:
    Weigh 165 (currently 157)
    Bench 175 x 5, 195 x 1 (currently 155 x 5, 175 x 1)
    Run a 5k road race in July (haven't run a race in 2+ years)
    Continue with recent 5-6 day/week workout routine
    Adhere to recent diet changes geared toward health and lean muscle building

    Current workout rotation

    Upper/bench day
    4x5 bench
    4x8 french curls
    4x8 dips
    4x8 curls
    4x8 military press

    Mid/back day
    4x8 machine rows
    4x8 lower back extension
    4x8 torso rotation
    4x8 machine crunches
    4x8 seated pull downs (optional - do if break between this and bench day)

    Lower/leg day
    4x8 leg extension (quads)
    4x8 leg curl
    4x8 calf extensions
    4x8 hip adductors
    4x8 hib abductors
    Option 1:
    4x8 machine squats
    Option 2:
    4x8 machine "leg push"

    On non-leg days, occasional run in park


    Current diet - workout days
    2400 Calories
    120 g protein
    7-9 fruits/vegetables

    Current diet - rest days
    1800 Calories
    70 g protein
    7-9 fruits/vegetables

    Caloric intake adjusted accordingly for days on which I run.
     
  2. warm

    warm Capitalism ftw

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    Location:
    Seattle/Kirkland
    Monday 6/30
    Mid/back
    4x8 machine rows
    4x8 lower back extension
    4x8 torso rotation
    2x8 seated pull downs (shoulder giving trouble, so stopped)
    1x8 machine crunches (ran out of time)

    Tuesday 7/1
    Legs/lower
    4x8 leg extension (quads)
    4x8 leg curl
    4x8 calf extensions
    4x8 hip adductors
    4x8 hib abductors
    4x8 machine "leg push"
    3x8 machine crunches (ct'd from yesterday)

    Wednesday 7/2
    Upper
    4x5 bench (135-165, 3 w/help @ 165)
    4x8 french curls
    3x8 dips (couldn't finish)
    3x8 curls
    2x8 military press (ran out of time)

    Thursday 7/3
    rest

    Friday 7/4
    watched the Peachtree 10k and walked around for about an hour looking for someone :o

    Saturday 7/5
    ran 3 miles, continuous' completed in just over 25 min.
    3x8 seated pull downs 85, 100, 115
    4x2 machine rows 70, 80; 12 at 50, 10 at 60
    4x8 lower back extension 130, 140, 150, 160
    4x8 torso rotation 90, 100, 110, 120
    3x8 machine crunches

    Sunday 7/6
    nothing
     
    Last edited: Jul 9, 2008
  3. warm

    warm Capitalism ftw

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    Location:
    Seattle/Kirkland
    Monday 7/7
    AM run - 27 min.
    Legs/lower
    4x15 machine squats (150,+20)
    4x10 leg extension (quads) (60,+10)
    4x10 leg curl (80,+10)
    4x8 calf extensions (110,+10)
    4x8 hip adductors (130,+10)
    4x8 hib abductors (130,+10)

    Tuesday 7/8
    Upper
    3x5 bench (145-165, help @ 165; forgot previous weight and started too heavy)
    1x5 close grip @ 95 - right shoulder hurting, so did not complete
    4x8 curls (15,+5 each arm; failed at 3 with 30lbs)
    4x8 dips (body weight)
    right shoulder hurting, so didn't do french curls or military press

    Wednesday 7/9
    Rest (actually, didn't have time to run)

    Thursday 7/10
    ran 35 min.

    Friday 7/11
    Nothing (drove all day...)

    Saturday 7/12
    Nothing (walked around?)

    Sunday 7/13
    Ran ~3.2 miles (not timed)
     
    Last edited: Jul 15, 2008
  4. warm

    warm Capitalism ftw

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    Location:
    Seattle/Kirkland
    Monday 7/14
    Nothing (drove all day...)

    Tuesday 7/15
    Ran 5.2 miles (41:12, continuous, AM)

    Wednesday 7/16
    4x12 machine crunches 20, 30, 40, 50
    4x8 machine rows 60, 70, 80, 90
    4x8 lower back extension 130, 150, 170, 190
    4x8 torso rotation 90, 100, 110, 120
    2x8 seated pull downs 85, 100

    Thursday 7/17
    Ran 25 min, PM

    Friday 7/18
    Rest

    Saturday 7/19
    Ran 5k, 22:00 (7:20 mile 1, 7:00 mile 2, 7:40 1.1 mile to finish)
     
    Last edited: Jul 19, 2008
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