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

[seraph]

Thursday September 27, 2007

Played volleyball for 45 mins
Crunches/pushups later on

[seraph]

Friday September 28, 2007

Barbell Clean and Press 3X8- 70lbsX8-80lbsX8-95lbsX8
DB Lat Raise 3X12- 15bsX12-15lbsX12-15lbsX12
Heavy Upright Rows 3X10-6-4- 40lbsX10-50lbsX10-70lbsX4
Push Press 3X6-4-2-(failure)- 95lbsX6-100lbsX4-105lbsX2-105lbsX3
Standing Barbell Curls 3X8- 60lbsX8-70lbsX8-80lbsX8
Seated DB Curls 3X12 25lbsX12-25lbsX12-30lbsX12
Close Grip Press 3X10- 95lbsX10-115lbsX10-135lbsX10
Standing Tri-Extension 3X10- 40lbsX12-50lbsX12-60lbsX12
Wrist Curls 3X12- 20lbsX12-
Reverse Wrist Curls 3X12-
Crunches 5X25- 25-25-25-25-25


good w/o tonight, skipped the wrist curls just in case. going to take next week off, in the middle of one of our harder courses right now and the week off will be good.

[seraph]

well i'm back after a nice week off (went by real fast though!) at first i wanted to do a push/pull type of split but i was browsing exrx.net and as i was browsing through the site i found a powerlifting split.

Sample Powerlifting Programs

i thought it looked interesting and i've decided to give it a shot so here's the next month's w/o


Day 1 Squat day

Squats 2X12-
Leg Press 2X8-12-
Leg Curl 2X8-12-
Leg Extensions 2X8-12-
Calf Raise 2X8-12-
Incline Sit-ups 5X20-30-
Front Squats 2X8-
Oblique Twists 5X20-

Day 2

Cardio-

Day 3 Bench Day

Barbell Bench Press 2X12-
Incline Bench Press 2X8-12-
Dips 3X12-
Shoulder Press 2X8-12-
Lateral Raise 2X8-12-
Triceps Extension 2X8-12

Day 4

Cardio-

Day 5 Deadlift day

SLDL 2X8-12-
Power Cleans 2X8-12-
DB Rows 2X8-12-
BB Curls 2X8-12-
Crunches 5X25-
Hammer Curls 2X8-12-
Forearm Twists 3-

Day 6

Cardio-

well as you can see it's split between Squats/Benching/Deadlifts, i might add some stuff as i go along or not, we'll see.

*the forearm twists on deadlift day is an exercise using a pulley type system, not sure what its called exactly but i'm sure some of you have seen it before*

[seraph]

Sunday October 7, 2007

Squats 2X12- 225lbsX12-230lbsX12
Leg Ext 2X8-12- 80lbsX12-90lbsX12
Seated Calf Raises 2X8-12- 140lbsX12-150lbsX12
Leg Curls 2X8-12- 60lbsX12-70lbsX12
Incline Crunches 5X30- 30-30-30-30-30
Front Squats 2X8- 95lbsX8-100lbsX8
Oblique Twists 5X20- 20-20-20-20-20

weighed in at 166lbs

good workout, legs feel pretty shaky now, gonna be sore tomorrow. i don't really like using the machines but its different so i'm willing to give it a shot

[seraph]

Tuesday October 9, 2007

Barbell Bench Press 2X12- 135lbsX12-135lbsX12
Dips 3X12- 12-12-12
Arnold Shoulder Press 2X8-12- 30lbsX12-35lbsX8
Triceps Extension 2X8-12- 35lbsX12-45lbsX12
Lateral Raise 2X8-12-10lbsX12-15lbsX12
Incline Bench Press 2X8-12- 40lbsX10-45lbsX8

not a bad workout, the set #'s don't seem like much though, we'll see how week #2 goes i might add sets on. :

[gcs118]

166 lbs? You got decent numbers for being so light! Must be all that cardio you do to keep you so slimmed down. Good to see some progress and changes in the workouts man.

[seraph]

thanks greg, i was at 147lbs when i got back from boot camp, so i've been taking some allthewhey weight gainer first thing in the am and a recovery shake after workouts, and eating as much as i can. lately i feel like the gym is just routine, its not something i *really* want to do, i'm trying to get psyched on it again.

[seraph]

Saturday October 13, 2007

SLDL 2X8-12- 185lbsX12-225lbsX12
Power Cleans 2X8-12- 75lbsX12-80lbsX12
DB Rows 2X8-12- 45lbsX12-50lbsx12
BB Curls 2X8-12- 55lbsX12-65lbsX12
Crunches 5X25- 25-25-25-25-25
Hammer Curls 2X8-12- 25lbsX12-30lbsX12
Forearm Twists 3- 10lbs-10lbs-10lbs

a good workout, feel like i had real good form on everything, didn't go too crazy with my numbers but feel good.:

[gcs118]

I kinda fell into the same slump of going to the gym was just going to the gym when I didn't have time to really focus on training. Now I just go the same days each week knowing what body parts to work out, but just come up with the lifting plan as I go. I lift the lifts I feel like, go heavy or light depending how I feel, make up lifts, just do whatever to have fun. It's a good break from structured programs if you're getting burned out on lifting. I've also set some PRs so don't think it's all just fun and games

[seraph]

Monday October 15, 2007

Squats 2X12- 230lbsX10-235lbsX10
Leg Ext 2X8-12- 90lbsX12-100lbsX12
Seated Calf Raises 2X8-12- 150lbsX12-150lbsX12
Leg Curls 2X8-12- 70lbsX12-90lbsX12
Incline Crunches 5X30- 30-30-30-30-30
Front Squats 2X8- 95lbsX8-105lbsX8
Oblique Twists 5X20- 20-20-20-20-20

pretty good workout tonight, felt tired for some reason all day. feeling good now, you might be right greg, maybe its all this "structure" that's pysching me out, not sure, i might add an extra day in my weekly workouts and do one cross fit workout each week, might make things fun.

[gcs118]

Yeah if you aren't happy with the workout, change it. How can you make progress if you dread going to the gym? You have to enjoy working out!

[seraph]

Tuesday October 16, 2007

Cardio- 1.5 mile run


situps/pushups
played ultimate frisbee for an hour

pretty fun day, run was good, wanted to do more but i ran right after i played ultimate frisbee

[seraph]

Wednesday October 17, 2007

Barbell Bench Press 2X10- 140lbsX10-145lbsx10
Dips 3X12- 12-12-12
Shoulder Press 2X8-12- 30lbsX12-35lbsx8
Lateral Raise 2X8-12- 10lbsX12-15lbsX12
Triceps Extension 2X8-12- 45lbsX12-55lbsX12
Incline Bench Press 2X8-12- 115lbsX-135lbsX5
DB Shrugs 3X10- 60lbsX10-65lbsX10-70lbsX10

[seraph]

Friday October 19, 2007

SLDL 2X8-12- 225lbsX10-235lbsX10
Power Cleans 2X8-12- 80lbsX12-95lbsX10
DB Rows 2X8-12- 50lbsX12-60lbsx12
BB Curls 2X8-12- 60lbsX12-95lbsX6
Crunches 5X25- 25-25-25-25-25
Hammer Curls 2X8-12- 30lbsX12-35lbsX12
Forearm Twists 3- 10lbs-10lbs-10lbs


good workout, felt real good tonight im going to give a crossfit a shot tomorrow, looking forward to it! :

[gcs118]

Good looking workout. What you got planned for tomorrow?