Geoff's (seraph's) *New* workout journal

[gymgirl]

Originally Posted by seraph

i'm a little nervous peirini. i am used to "Texmex" not real Mexican food, not sure how different it will be from my idea of "Mexican" food :confused:

funny, seraph. I'm the same way. I'm scared of REAL authentic mexican food, give me texmex!

[gcs118]

hey geoff had to stop by and get a subscription to your new journal... glad you survived basic

[seraph]

Monday July 2, 2007

Deadlift (sumo) 3X8- *
BOR 3X8- 95lbsX8-105lbsX8-110lbsX8**
Pullups 3X10-10-10-10
Seated Alternate DB Curls 3X10-20lbsX10-25lbsX10-30lbsX10
45 Deg. Calf Press-140lbsX15-145lbsX15-155lbsX15-185lbsX15
Hyper Ext. 3X12-12-+10lbsX12-+15lbsX12
BB Curls 3X6-60lbsX6-60lbsX6-80lbsX6


*going to do SLDL's tomorrow since the gym will be closed wednesday
**replaced the deadlifts w/ bent over row's :

[seraph]

Tuesday July 3, 2007

Cardio- 2 mile run: 18:50
situps/pushups first thing before the run. update later w/ a punching bag workout, also the gym i use is open tomorrow morning, so i'll be going then instead of today.

[seraph]

Friday July6, 2007

2 mile run- 19:50
Dips 3X12- 12-12-12
Pushdowns 3X10-55lbsX10-60lbsX10-65lbsX10
Bench Press 3X6- 135lbsX6-135lbsX6-140lbsX6
Forearm BB Curls 3X12- 70lbsX12-80lbsX12-90lbsX12
DB Kickbacks 3X8- 15lbsX8-20lbsX8-25lbsX8
DB Fly's 3X8- 20lbsX8-25lbsX8-30lbsX8
Hammer Curls 3X12- 30lbsX12-30lbsX12-35lbsX12

didn't update much this week, did some more cardio hit the punching bag, pushups/situps every morning except weekends.

[seraph]

Saturday July 7, 2007

Cardio- 30 mins of mtn biking
Situps/Pushups
Punching Bag- 12 minute session:

-2 minute session on the bag
-30 seconds of rest
-30seconds of burpees-30 seconds on the bagg-30 sec. burpees-30 sec. bag
-30 seconds of rest
-2 minute session on the bag
-30seconds of burpees-30 seconds on the bagg-30 sec. burpees-30 sec. bag

[seraph]

Monday July 9, 2007

Deadlift (sumo) 3X8- *
Pullups 2X12-12-12
Seated Alternate DB Curls 3X10-20lbsX10-25lbsX10-30lbsX10
45 Deg. Calf Press-145lbsX15-155lbsX15-185lbsX15-225lbsX15
Hyper Ext. 3X12-+10lbsX12-+15lbsX12-+25lbsX12
BB Curls 3X6-60lbsX6-70lbsX6-80lbsX6

got to the gym a little late today, so i hit the 5 o'clock rush in there, the deadlift stations were packed so i didn't bother. not to mention i am exhausted form the weekend, ready for some cardio tomorrow :

[seraph]

Wednesday July 11, 2007

Squats 3X6- 155lbsX6-185lbsX6-225lbsX6
Arnold Press 3X8- 25lbsX8-25lbsX8-30lbsX8
Rope Pulldowns 4X15- 60lbsX15-65lbsX15-65lbsX15-70lbsX15
SLDL 3X6- 135lbsX6-155lbsX6-185lbsX6
Oblique Twists 4X20- 20-20-20-20
Cleans 3X5- 60lbsX5-65lbsX5-85lbsX5
BB Shrugs 3X10- 135lbsX10-145lbsX10-155lbsX10
Crunches 3X25- 25-25-25

not a bad workout overall. numbers still aren't where i want them but i skipped this workout last week, and i don't want to jump right back to where i was. the SLDL's felt super easy, i'm def gonna get back to two 45lbs on each side enxt week. felt solid on my arnold presses and cleans :

[gcs118]

keep up the lifting Geoff : I bet you're in damn good shape

[seraph]

Thursday July 12, 2007

Cardio- 2.3 mile run
rode the bike for a good hour later on.

Friday July 13, 2007

2 mile run- 19:50
Dips 3X12- 12-12-12
Pushdowns 3X10-60lbsX10-70lbsX10-90lbsX10
Bench Press 3X6- 135lbsX6-140lbsX6-145lbsX6
Forearm BB Curls 3X12- 80lbsX12-90lbsX12-100lbsX12
DB Kickbacks 3X8- 20lbsX8-20lbsX8-25lbsX8
DB Fly's 3X8- 25lbsX8-25lbsX8-30lbsX8
Hammer Curls 3X12- 30lbsX12-30lbsX12-35lbsX12

good workout today. felt good on everything, the benching was easy today. i'll be around for another week then im taking almost 2 weeks to drive to california. so i won't be hitting th egym then.

[seraph]

hello everyone, i'm still alive. i'm in petaluma now and i've been here for a month now. everything here is going well, ben busy though and haven't had a chance to post on here. anyway i've been going to the gym for the past month, and i'm about to start a new routine up, it's one i followed 2 years ago when i was reading the arnold encyclopedia on bodybuilding. i purchased some weight gainer and recovery mix to take prior to and after workouts, looking to gain some size back since i lost weight. it's hard to get all the right foods since i don't have the ability to control my meals 100% here, and we can only keep a limited supply of food in our rooms here. here it goes, comments, critiques are always welcome!!

Monday Workout#1:
Bench Press 3X8-
Incline Press 3X8-
DB Pullover 3X10
Chin Ups (50 total)-
Bent Over Barbell Rows 3X8-
Deadlift 3X10-6-4 (failure)-
Crunches 5X25-

Tuesday
Cardio-

Wednesday Workout#2:
Barbell Clean and Press 3X8-
DB Lat Raise 3X12-
Heavy Upright Rows 3X10-6-4 (failure)-
Push Press 3X6-4-2-(failure)-
Standing Barbell Curls 3X8-
Seated DB Curls 3X12
Close Grip Press 3X10-
Standing Tri-Extension 3X10-
Wrist Curls 3X12-
Reverse Wrist Curls 3X12
Reverse Crunches 5X25-

Wednesday
Cardio-

Thursday Workout #3:
Squats 3X8-
Lunges 3X10-
Leg Curls 3X12-
Standing Calf Raises 3X15-
Stiff Leg Deadlift 3X10-6-4-(failure)-
Good Morning 3X10-6-4-
Crunches 5X25-

Friday
Cardio-

so thats it for the next month, i'm going to try and get back to 160ish, and get my numbers back up. feels good to be posting here again!

[seraph]

Sunday September 2, 2007

Bench Press 3X8- 135lbsX8-140lbsX8-145lbsX8
Incline Press 3X8- 955lbsX8-100lbsX8-135lbsX5
DB Pullover 3X10- 45lbsX10-45lbsX10-50lbsX10
Chin Ups (50 total)- 15-15-10-10
Bent Over Barbell Rows 3X8- 115lbsX8-125lbsX8-135lbsX8
Deadlift 3X10-6-4 (failure)- 135lbsX10-225lbsX6-235lbsX4-235lbsX4*
Crunches 5X25- 25-25-25-25-25

good workout overall, when i went to do my last set of deads to failure some guy came over and told me not to "slam the weights around please" i wasn't doing it intentionally but i went easy on that last set even though i had many more in me, i wasn't sure if he was some chief or something so i didn't want to push my luck, i'll ask the gym staff what the policy is on deadlifting because they don't have a set up for it.

[gcs118]

Damn man that workout is a LOOOOT of work.

[seraph]

Monday September 3, 2007

30 mins of raquetball

Tuesday September 4, 2007

3 mile run, situps/pushups

super tired right now!

[gcs118]

Racquetball is great for cardio, if you've got a good partner consider yourself lucky!