Chain's Journal

[Chain]

Hey all,

Just figured I'd start a journal cuz I've been slacking in my work outs lately. My diets been pretty sad too. I'm gonna step both up a notch. Not sure what my lifts are right now since I haven't max'd in a while. My leg strengths still coming up to par since I pulled my hammy back in November so no laughing at my weenie squats. Anyway...

Max's are somewhere around:
Squat - 315 x 10
Bench - About 305
Deadlift - I have no idea
Clean - I'll let you know when I'm OL'ing again.
1 mile run - 7:40

Hmm...I'm starting to feel like I'm feeling out a form for some kind of weird online dating service...I'm a sagitarrius, I like the outdoors, the indoors, martial arts, freaky sex, and long walks on the beach. LOL.

I'll update tomorrow after my workout. Gnite all.

[atherjen]

Hi Chain!
any specific goals? or just working on strength?
good to see another journal started!

[AnnaD - TX]

Aren't you a trainer???? Anyhow, good to see the journal going!

[Chain]

Atherjen - Hi. Thanks for stopping in. As far as goals I'm always interested in increasing strength. Right now I'm gonna focus a little more on dropping the bodyfat I gained over the winter with my pulled hammy and all the holiday overeating. I'd like to have my abs back by summer. So right now I guess my goals would be 1) Improving my body composition, 2) Increasing performance (like strength, endurance, speed) 3) Increasing size. I'd like to do all of them but that's the order of priority.

Anna - Yup. You know me. I'm on your MSN. Pfft. Remember the outfit lists? Welcome to my little slice of the board.


Today's workout
LEG DAY
Squats - 1.5 minute rest btwn sets
45# x 15
135# x 12
225# x 10 end warmup...
335# x 6
225# x 15

- My legs and lower back didn't feel up to it. I guess I shouldn't of played all that basketball yesterday. It's cool though, not like every workout has to be a PR.

SLDL's - 1 minute rest btwn sets
225# x 8, 8


- Fairly heavy but not even close to the max I could handle for 8 reps. I don't push it on these. I just try to keep good form more than anything else.

Single Leg Extensions
140# x 12

Single Leg Curls
60# x 15
70# x 10
80# x 9
90# x 5
60# x 12

Sit-Ups - 30 sec. rest btwn sets
4# x 12
6# x 10
8# x 8
12# x 6
6# x 12

Wraparounds - 30 sec. rest btwn sets
Bw# x 20, 15, 12

OTHER EXERCISE
Swimming - 30 minutes

ANYTHING ELSE
That's all for today. I'll try to post my diet later after I'm finished stuffing my face for the day.

[abarlament]

Looking real strong, let me know when you get back into those olympic lifts huh!

[Chain]

Abarlament - Thanks man. Will do. Sorry, I haven't been on AIM much lately. Still off the UD2?

SLEEP - 5 hours

NO LIFTING

OTHER EXERCISE
Hamsterwheel of Death! - 20 minutes, alt. 1 min. walk at 3.5mph w/1 min. run at 8.0mph.

- I haven't done cardio in a while so it wasn't easy but it wasn't real hard either. I'm going to increase it slowly but surely. I'd like to get up to running 3 miles straight in 20 minutes.

Thai pads - 30 minutes

- Much funner than the hamsterwheel.

OTHER STUFF
Um...that's all for now. Thanks to everyone for stopping by.

[abarlament]

Yea, still off the UD2, doing olympic lifts, baseball, shotput, and eating like a fat kid

[Chain]

Abarlament - Will do man. I don't know when that's gonna be though. Probably not for a couple months.

SLEEP - 5 hours

LIFTING
1. Walking Lunges - 30 seconds between sets
Bw# x 12, 12, 12 (12 w/each leg on each set)

2a. Dumbbell Bench Press - 30 seconds rest between sets
80# Db's x 12, 11, 10

=30 second rest then staggered supersetted with=

2b. Dumbbell Rows
80# Db x 12, 12, 12

- These two were pretty easy on the 1st set. I could of gotten the 80's on the dumbbell press 15 times on the 1st set. The 2nd set is a different story. I do the 1st exercise, rest 30 seconds, then do the second exercise, rest 30 seconds, rinse and repeat. It was like this for all exercised dubbed "1a & 1b or 2a & 2b". I can't handle as much weight this way, but that's not necessarily the objective right now.

3a. Upright Row, 30 sec. rest between sets
100# x 12, 11, 10

3b. Lat Pulldown, 30 sec. rest between sets
100# x 12, 12, 12

- The rows were fairly hard. The lat pulldown was easy. A couple weeks ago I pulled my right bicep ever so slightly, I'm pretty sure it was the short head because I can feel it more when my palm is facing up but anyway, I'm going light on all back and bicep work for a few weeks until there is no pain. It's not bad but I don't want it getting worse so I have to keep my ego at the door.

4. Single Leg Extensions - 60 sec. rest between sets
135# x 12, 12, 12

- These always burn. I feel like calling the fire dept. on my quads after doing these. I'd rather squat.

5a. Incline Dumbbell Curl - 30 sec. rest btwn sets
20# Db's x 12, 12, 12

5b. One-Arm Tricep Pressdowns - 30 sec. rest btwn sets
80# x 12, 12, 12

- The curls were very light but I don't want to piss off that pulled bicep. Grrrr....and I need to work on my arms too. The pressdowns were more about using good form than weight.

OTHER EXERCISE
None. Maybe I'll go walk a bit or something.

OTHER STUFF...
I just got an mp3 player today and I'm downloading songs on it as I type this. I'm stoked. If anyone has any good workout songs feel free to shoot them my way. I'm always open to suggestions about anything. So feel free to blab my way. lol.

[SurfinAmy]

Originally Posted by Chain

Squats - 1.5 minute rest btwn sets
45# x 15
135# x 12
225# x 10 end warmup...
335# x 6
225# x 15

Oh yeah right Chain, like 335 x 6 are really "weenie" squats as you say!!!! :
-Amy

[Chain]

SurfinAmy - Well they're ok. I've done more weight though so it's a bit frustrating. My legs are still skinny though. Do you surf waves or the net?

Friday, March 26th

SLEEP
5 hours

LIFTING
Squats
45# x 12
135# x 8
225# x 5
275# x 3 end warmup...
335# x 7
335# x 5

- Feelin' a little stronger.

Incline Press
45# x 8
135# x 6
210# x 5
210# x 4
=Supersetted with=
T-Bar Row
95# x 12
95# x 12

Dips
Bw# x 15
Bw# x 15
=Supersetted with=
Lat Pulldowns
135# x 12
135# x 12

- It's frustrating to not be able to do pull-ups and have to use a low weight cuz of my right bicep pull. Let that be a lesson, don't be in a hurry like me. Always warm up.

Hammer Curls
30# Db's x 12
30# Db's x 12
=Supersetted with=
One-Arm Tricep Pressdowns
80# x 8
80# x 8

- Triceps felt fine. Gotta be careful with biceps. I don't feel the pull much with the hammer curls. Since I feel it most when my wrist is supinated I think it's the short head of the bicep that I pulled cuz I only feel it a little when my wrist is supinated or neutral.

Medicine Ball Sit-Ups (no rest)
8# x 12
6# x 12
4# x 12
Bw# x 12

Wraparounds
Bw# x 20

OTHER EXERCISE
None. Sadly. I suck.

OTHER STUFF
I should of updated yesterday but spent too much time playing around the net. Went to eat some sushi and have a few drinks last night with some friends. Mmmm...spicey tuna rolls. Which reminds me. I'm gonna go nuke what's left of my teriyaki chicken. Cya.

[atherjen]

Awesome squats!! those supersets look fun too!

[Chain]

Jen - Thanks. Hopefully the weight will ridiculously increase before too long. lol. You lika da supersets, eh? They save some time cuz my workouts have had to be fairly short the past few weeks.

UPDATE FOR WEDNESDAY, March 31st, 2004

SLEEP - 6 hours

LIFTING
SQUATS
135# x 12
225# x 6
315# x 2 end warmup...
340# x 7
340# x 6

- I'm still stopping a rep or two shy of how many I think I could do so my partner doesn't have to help me up with the weight since she's still new to spotting on squats. She assured me during this workout though that I could go all out and she'd be able to help me get the weight up if I need it.

SLDL's
245# x 8
245# x 8

- Not hard. Grip starts to fail before anything else.

DUMBBELL BENCH PRESS
100# Db's x 8, 6
=Supersetted with=
LAT PULLDOWN
150# x 12, 12

HAMMER CURLS
30# Db's x 12, 12, 12
=Supersetted with=
One-Arm Tricep Pressdowns
80# x 10, 10, 10

SINGLE LEG CURLS
80# x 10, 9, 8

OTHER EXERCISE
None

SONG OF THE DAY
STP - Sex Type Thing

OTHER STUFF
Not much else. Been pretty busy. Kinda sucks. Ah well.

[Chain]

SLEEP
5 1/2 hours

LIFTING
INCLINE PRESS - 1 minute rest between sets
45# x 12
135# x 8
210# x 6
210# x 4
215# x 3

- I hate inclines. Damn my weak ass shoulders.

LAT PULLDOWN - 1 minute rest between sets
150# x 12, 12, 12

- Not hard. Couldn't feel my bicep though so that's good.

DIPS - 1 minute rest between sets
Bw# x 15, 15, 15

T-BAR ROW - 1 minute rest between sets
100# x 12, 10

CHEST PRESS MACHINE
255# x 8, 6

- Bah. I don't usually use this thing cuz I prefer free weghts. I just wanted to do it so I could use the whole stack.

OTHER EXERCISE
None yet

SONG OF THE DAY
House of Pain - Jump Around

OTHER STUFF
I haven't really 'felt it' all week. Especially today. Hopefully Monday I can start to get some momentum going.

[AnnaD - TX]

Nice workout! Need more sleep??

[Chain]

Anna - Definitely. If I could get an hour or two more I think it would work wonders. But I'm already getting an hour or two more than I was a month ago and it's helped.

SLEEP
4 hours + 2 this afternoon

LIFTING - All sets have 1 minute rest between sets
INCLINE PRESS
45# x 12
135# x 10 end warmup...
210# x 6
210# x 4
235# x 2

- Damn I'm a weak ass little biznitch on inclines.

LAT PULLDOWN
160# x 12

- Easy. But it was supposed to be. Friday is going to have more of a back emphasis.

DECLINE BENCH PRESS
205# x 8, 8

- This felt so awkward so I stayed pretty light. I haven't done these in 10 years so figured they were overdue but it felt like I had never done them before. Then again, I've only done them like 5 times. Ah well. Hopefully it will rise quick cuz of that.

SEATED CABLE ROW
160# x 12

- Easy. Yay.

DUMBBELL SHOULDER PRESS
65# Db's x 8, 8

- Lighter than normal but I haven't done them in a few weeks so I wanted to go a little lighter. Was going to work up in weight on the next set but ran out of time.

DUMBBELL BENCH PRESS
80# Db's x 15

OTHER EXERCISE
Basketball - 1 hour

SONG OF THE DAY
3 Doors Down - Duck and Run

OTHER STUFF
Nothing much. Pissed at myself for waking up late and not being able to finish the workout before work. DAMN YOU DAYLIGHT SAVINGS TIME!!! My own damn fault though.