Dustin's Summer Journal

[dustin]

I have another thread but this will be my new one. :

Wed May 9

Deadlifts:
75 lbs x 10
95 lbs x 10, 10, 10, 10

Bicep Curls (Barbell)
35 lbs x 12
55 lbs x 10, 9, 8, 7

Protein Shake after Workout

Sunday May 13th

Bench
75 lbs x 10
95 lbs x 10,10,9,6

Bench Dips - 7,8,8,8

Shoulder Press (barbell, lifting over my head)
55 lbs x 10,7,5,5
These proved difficult for me. They didn't feel right sitting down so I stood up to do them. Holding weight over your head sure kicks in a lot of stabilizier muscles! Anyway it killed my traps and shoulders.

Thursday, May 17th

Deadlifts
55 lbs x 10
100 lbs x 10,10,10,10,10

Bicep Curls
35 lbs x 10
55 lbs x 8,8,7,6

I did lower reps than usual with the bicep curls because I was isolating them better. I have long arms and usually incorporate my forearms to lift the weight but for some reason today it was all biceps and man did I hit them good.

Saturday, May 19th

Bench Press:
55 lbs x 12
95 lbs x 10,10,10
100 lbs x 10, 7

I really need to find my other weights so I can up this, maybe I will dig through my messy garage tomorrow.

Bench Dips: 8,7,9,10

Military Press (Barbell, Sitting)
55 lbs x 10,9,8,7

Front Barbell Raises:
35 lbs x 10,10
I was trying these out to see how I like them and am going to be adding them to my routine.

Forearm Curls:
35 lbs x 15,15
Same with these, am going to add them in.

[dustin]

May 21, 2007

Deadlifts:
75 lbs x 10
115 lbs x 10,10,10,10,10

Bicep Curls:
35 lbs x 10
55 lbs x 10, 8, 7
45 lbs x 8, 8

[dustin]

May 23, 2007

Bench Press:
75 lbs x 10
125 lbs x 10,10,8,10,5

Quite happy about this lifting here.

Bench Dips:
10,10,10,12

Military Press:
55 lbs x 10,10
65 lbs x 5,6
55 lbs x 10

Front Barbell Raises:
55 lbs (couldn't quite get these reps up, tried 5)
45 lbs x 10,10

Good detail with your online journal. That archival benefit will be very valuable when you look back and see the progress you've made.

Keep up the good work!

[dustin]

Thursday, May 24

Did about 45 minutes of boxing and jumping jacks for some cardio before breakfast.



Thanks for looking in Pierini :

[dustin]

Sunday, May 27

Deadlifts:

75 lbs x 10
120 lbs x 10,10,10,10,10

I put my barbell on blocks for this exercise so it is higher off the ground, and I believe this helped my form a lot.

Bicep Curls:

35 lbs x 10
50 lbs x 10,10,10,10,7

Going to be implementing a leg day soon, and shoving abs in some day. Also more cardio coming soon.

[dustin]

Monday, May 28

Did 2.65 kilometres of running/walking. 5 minutes walking to warm up, then 5 running, 5 walking, 5 running, and about 3 mins of cooldown walking. I used to run all the time when I was in college (part of the police foundation course) so I want to do that again. May try to do some bench and shoulder work tonight if I feel up to it. *edit* Seems I felt up to it.

Bench Press:

75 lbs x 10
125 lbs x 10,10,8,4
120 x 3
wide grip: 75 lbs x 10

Bench Dips:
10,10,10,10,10

Military Press:
55 lbs x 10,10,10,10,10

Front Barbell Raises:
35 lbs x 8

I was pretty worn out by the time I got to the barbell raises. I also realized I stink at doing them. Its nearly impossible for me to do them with my arms straight out, I have to bend them.

[dustin]

Tues May 29th

Bicep Curls:
35 lbs x 10
55 lbs x 10,10,8
45 lbs x 10,10

I did some ab work tonight, not much though. I laid on my back and put my legs up on a chair, then I would pull a leg toward me and meet it with the opposite elbow (with hands behind my head) while pulling both shoulders off the floor. Hits them pretty good but also strains my neck, which is why I don't like working abs.

[dustin]

Wed May 30th

Deadlifts:
75 lbs x 10
130 lbs x 10 (5)

Body Rows:
10,10,4

Thanks Seraphyne for reccomending the body rows. I wish I hadn't done biceps yesterday because this hits them pretty hard.
I'll probably do these for 3 or so weeks and then try again at pullups.

[dustin]

Thursday, May 31st

Benchpress:
75 x 10
125 x 10,10,10,6
120 x 10

Bench Dips:
10(4), 9

Military Press:
35x10
55x10,10,9,10,10

Front BB Raises:
35x10(3)
These caused me to get light-headed, I assume because I was breathing heavily to complete them.

Forearm Curls:
55 x 15,15,10

Shrugs:
55x10
75x10

A very good workout IMO. I'm going to relax all day tomorrow. I also put another video of my deadlift up in the General Bodybuilding forum. I really need to get more weight. But the thing is, my barbell is skinny and all my weights have a smaller hole, to fit this skinny barbell. It's not an olympic bar. So, what is the cheapest route to go? Should I buy an olympic bar and if so, how much are weights for them? I have a feeling expensive. Or, should I buy more weights for this bar?

[dustin]

Well my day off turned into 3 days off. But everyday I was carrying a heavy canoe so I suppose it was a bit of a workout. Today I'm going to do my deadlift/bicep workout.

[dustin]

Monday June 4th

Deadlifts:
75 lbs x 10
130 x 10(5)

Body Rows: 7,7,6

Bicep Curls BB:
35 x12
55x10,10
45x10,10

Forearm curls:
45 x 12,12

I finally bought some dumbells, so I'll be adding chest flyes or w/e they are called to my chest day.
Adding dumbbell bent over rows to my deadlift day as well.

[dustin]

Wed June 6th

Bench Press wide-grip:
85 lbs x 10
125 lbs x 10,9,8,4
These hit my chest alot better but will take some getting used to.

Chest Flyes:
20 lb DB's: 10,10,10,10
I'm not sure if I started out with too much weight but I felt it hard to squeeze my chest muscles as I pulled the Db's up and in. Lowering them I felt my outer chest muscles straining though.

Bench Dips: 10,10,10,10

Tricep Kickbacks:
10 lb DB's: 10,10
The bench dips killed my triceps, always do, so not able to do much here.

Front Db Raises:
20 lb DB: 10
10 lb db: 10,10,10

Military Press:
10 lb db x 10
20 lb db x 10,10

I feel this is too many exercises for a regular workout. I was pooped at the end and couldn't finish sets. I did a set of shrugs anyway for the hell of it, just felt like it.

Soy Protein was on sale for a 600g tub so until whey goes on sale or I order some online, I'm eating soy.

[dustin]

Thurs, June 7

I'm thinking about adding shoulders to a leg day. I'm pooped after bench press / bench dips and feel I could probably do a better workout with legs. Today is deads and biceps.

Body Rows: 8,10,6

Bent-Over Rows:
20lb db: 10
30lb db: 10,10,10,10

Deadlifts:
75 lbs x 10
125 lbs x 10,10,10

My lower back was too sore to do any more sets. But a good sore, it got a good workout.

Bicep curls:
35lb bb: 12
45lb bb: 10,10
20lb Db: 10,10,10

Forearm curls:
40lb db: 10,10,10

[dustin]

Sat, June 9th

Lunges:
bodyweight: 10
40lb db: each leg: 10,10,10,10

Calf Raises:
bodyweight: 10
40 lb dbs: 10,10
60 lb: 10

Squats:
bodyweight: 10
75 lbs: 10,10,10