Jasahn's September '07 Journal

[Jasahn]

Okay, so I was active yesterday, but I forgot to post.

Sunday, Sept. 2

Running: Jogged three miles (10-min pace) and did two sets of 50 push ups to warm up. Stretched after run.

[Jasahn]

September 4

Super set Workout- Pull-Ups: 10, 4, 3 Dips: 22, 10, 6 Chin-Ups: 7, 3, 2 Altar Push Ups: 17, 11, 7


First time trying that workout. Feels good, but now I have a headache. Also went with my friend up to Jenkinson Lake and hiked about 6 miles.

[JDR3]

Good workout!

Keep it up

That's a good first time effort. I assume you meant Atlas pushups and not altar pushups. What was your recovery time between supersets?

[Jasahn]

September 6

Warm Up: Set of 10 pull-ups

Dead Lift:
1x10: 45
2x10: 95
2x8: 115

Stretched out after

Karate workout later tonight.


Pierini- My superset recover time was two minutes and yes, I did mean atlas. But if Altar push-ups have not been invented, I will take credit for the term and the exercise.

[Jasahn]

September 07

Running: Jogged for 30 mins.; got around 3.5 miles in (42 blocks) and then did max effort sprints every other block for 10 blocks for a total of 5 sprints.

My legs are still a little tired from dead lifts yesterday. I am new at that exercise, but can't wait to try it again.

Have a stellar weekend everyone! Go Raiders!

[Jasahn]

September 10

Pull-Ups: 8, 6, 5 min. rest between

Sit-Ups on Incline Bench: 40, 16, 8 30sec. rest

Squat: 5x10:135

Bench Press: 5x10: 115

Running: Jogged appx. 4 miles during the evening

[Jasahn]

September 11

Deadlifts: Warmed up with just the bar and then did 2x8-115 2x7-135 and 1x4-165. Only second dead lift workout I've done, so still getting used to what I can do.

Running: Warmed up with a slow jog for a mile and then did a mile in 6:33. 22 secs. better than last time! (I knew I could do better!)


Karate workout later tonight

That's a good mile time.

[Jasahn]

Thanks, I did it on the treadmill, staying between the 9-10 mph range. Any advice on the deadlifts?

[Jasahn]

Septeber 13

Did another superset workout consisting of pull-ups and dips and then chin-ups and atlas push-ups; rested 2 minutes between each pair of exercises.

Pull-Ups- 12, 2, 1 Dips- 23, 7, 6 Chin-Ups- 9,3,3 Atlas Push-Ups- 19,11,8


Did a karate workout later

Looks like you shot your rocks on that first SS as evidenced by your 3rd SS pullup performance. Been there and done that, know exactly how it feels.

This little quick workout you are doing will give you nice gains in my opinion so stick with it at least once a week. Maybe give "Cindy" a try soon too.

[Jasahn]

Yeah, I did all out effort on the first sets, but it felt good being able to do that many. Man I feel wore out though! Push ups were in the warm up last night during training; I thought my chest was gonna rip apart!

[TomG]

Deadlifts -
Don't look down to place hands
Sit back as though in a chair
Pull back
Knees shouldn't extend beyond the toes
Let the bar down fast as possible with control and tight core
Set up again
Repeat, 5 - 8 reps

With all-body tension and perfect technique, make a medium weight tire you. Don't go anywhere near a max for a long, long time, if ever. Unless you are competing, there is no need to.

[Jasahn]

September 16

Had a little time today before going to work:

Squats: 5x5- 205

Bench Press: 5x5-155