Lift2Live's -Size Matters- Journal

[Lift2Live]

8.19.04

Today was pretty good I felt. I reduced my cardio in time to 20 Minutes + 5 cooldown so I add that. I increased the intesity from walking uphill to an interval routine of 1 Min. run x 1 Min. walk etc,... I saved alot of energy for my bicep work. I feel alot more energetic after a better night of sleep last night aside from two trips to the potty. (Darn water!) LoL

Here it is:

Cardio:

Treadmill - 25 Minute interval walk/run.

Standing Bicep Curls(Bb):

4 sets x 8 reps @ 60lbs.

Hammer Curls(Db):

3 sets x 8 reps @ 25lb. db's

Standing Cable Curls(in between both cable towers like a cable fly):

4 sets x 8 reps @ 30lbs. per side

Abs

Torso Twists:

3 sets x 20 reps @ 25lbs.(plate)

Crunches:

50 reps

Side Crunches:

30 reps pre side

That's it. Coulda done more ab work but well, I didn't... lol Will get it in next week.

[Lift2Live]

8.20.04

I hate em' but, it was Leg day! I warmed up for 5 minutes on the treadmill and was feeling fine. Went up to the weight 'area' and saw the guy I did legs with last week and so again this week, we did legs together. I like the push BUT, I get on the hack squat contraption and do a warmup set at 90lbs. and my right groin just screamed. Son of a b****!! I was pretty upset that out of nowhere it decides to get pulled on me! With a warmup set none the less d**n it! Well, I may have gone home right then and there if this guy hadn't asked me if I could push through it. So, I did. Not smart because it hurts like hell and i can't stand up without a good amount of pain. Now I sit here, glad that I got my reps in but sad that it may not heal in only 7 days. Here's to hoping and here's what I did in spite of the groin injury...

Hack Squats:

3 sets x 10 reps @ 140lbs.

Leg Press:

1 x 12 @ 180lbs.
2 x 10 @ 270lbs.
1 x 8 @ 360lbs.

Stiff Legged Dead's:

1 x 12 @ 45lbs.
1 x 12 @ 65lbs.
2 x 8 @ 115lbs.

Calf Presses (Machine):

1 x 12 @ 190lbs.
1 x 12 @ 200lbs.
1 x 12 @ 210lbs.

Standing Calf Raises:

1 x 10 @ 90lbs.
1 x 10 @ 105lbs.

That's it. I don't do much calf work. Just enough to keep them from looking like skinny chicken boy calves. I wasn't able to go very heavy on the leg presses due to the groin, nor the hack squats but, at least I got some halfway decent reps in. Now I gotta finger out what to do about this groin pain. Ah yes, Ibuprofen shall do the trick! :

[Only13]

Sorry to hear about your injury, hope yuo can get back to the gym soon.

[Lift2Live]

Thanks! At least I can get my upper body work in next week. Boy injuries just really blow! LOL

[Lift2Live]

8.21.04

Day off! Yipidee doo da...

[Lift2Live]

8.22.04

Cardio & Abs

Last night for my so called "cheat" meal, I went to Olive Garden with my mom and sister. I had a garlic-herb chicken with broccoli and pasta thing that was delicious and I slept like a beh beh! I woke up with an arseload of energy and felt great at the gym. Busted out my cardio and ab work and I am sure it was due to all the carb loading I (inadvertently) did last night. Hope it carried over to my back lifting tomorrow. I've switched around my routine so that I can lift with this guy at the gym. I know it's gonna help.

Cardio:

Treadmill - 45 minute incline walk @ 3.2mph @ 9.0deg.

Cable Crunches:

3 sets x 15 reps @ 120lbs.

Incline Crunches(or situps):

3 sets x 10 reps @ bodyweight

Torso Twists:

3 sets x 20 reps @ 35lbs.(plate)

Raised Leg Crunches:

50 reps

Side Crunches:

30 reps per side

Looking forward to tomorrow. I really like having someone push/spot me for those last few forced reps!

[Lift2Live]

8.23.04

Holy moly! This guy I work out with now does some serious volume! lol We got in about 26 sets NOT including the warm ups. I am sure we were over 30 sets today! I kept up with him for the most part. My weights were down compared to his but that was to be expected. My back is gonna be super sore tomorrow. Here's the long list;

Assisted Pullups(Machine): - (The weight is in how much the machine took off)

12 x 140lbs.
10 x 130lbs.
8 x 130lbs.
8 x 130lbs.
12 x 150lbs.

Bent Rows(Bb):

12 x 95lbs.
10 x 115lbs.
8 x 135lbs.
8 x 135lbs.
8 x 155lbs.

Hammer Strength High Rows:

12 x 90lbs.
8 x 140lbs.
8 x 140lbs.
10 x 110lbs.
12 x 90lbs.

Seated Cable Rows:

10 x 120lbs.
8 x 120lbs.
8 x 120lbs.

Seated 'Wide-Grip' Cable Rows:

10 x 100lbs.
8 x 100lbs.
8 x 110lbs.

Lat Pulldowns:

10 x 90lbs.
8 x 100lbs.
8 x 100lbs.

One-Arm Lat Pulldowns:

12 x 30lbs. per arm
10 x 40lbs. per arm

Tomorrow is chest day and I am going to lift with this guy again. I'm gonna try and lift heavy but keep the sets down a bit. I faded alot towards the end today as you can see in my lat pulldown weights lol. I don't necessarily know if I can keep up with such high volume OR whether or not I can eat for it. I'll see how it goes though. :

[Klinger]

Hey, Lift2Live. Sometimes it's fun to push it to the wall, but I don't recommend doing it too often. That is WAAAYY too much volume, my man. Even if you feel strong now, eventually it will burn you out. Just tell your lifting partner to chill a little. He might even thank you.

[Lift2Live]

I believe you are right Klinger. I really feel awesome about the forced/failure reps I got in on every set today but I don't think I can keep that volume up without shooting something into my butt... LOL Since i'm against that, i'm gonna tell him tomorrow that I'm gonna cut things in half and stay around 12 working sets total. Thanks for the encouragment!

[Lift2Live]

8.24.04

Chest day. Yay! Although my weights were a little erratic, I feel really good about today's lifting. I worked out with the guy from the gym and kept my volume down to 16 total working sets, 10 less than yesterday. I did my best to stay in between 6 and 8 reps.

Incline Bench Press:

8 x 115lbs.
8 x 135lbs.
8 x 135lbs.
4 x 155lbs. (got a little ambitious and failed lol)

Flat Db Bench Presses:

8 x 60lbs. (per arm ovbiousyl)
8 x 50lbs.
8 x 50lbs.
6 x 50lbs. (shoulda started at 50's and gone up instead of down)

Incline Db Flys:

10 x 30lbs.
8 x 30lbs.
7 x 30lbs.
6 x 30lbs.

Hammer Strength Decline Press:

12 x 50lbs.
10 x 90lbs.
8 x 90lbs.
8 x 90lbs.

All in all, it felt good. Gonna have to find a way to eat/afford an extra 500 cals. a day. Am already dirt poor and waiting for my check next month lol.

[Lift2Live]

8.25.04

Cardio, Delts & Abs Day...

Did a little less ab work than I wanted but overall still good though on the whole workout.

Cardio:

Treadmill - 20 Min. Interval run/walk session. 1 on 1 off.

Seated Db Presses:

4 sets 8 reps @ 45lb. db's

Rear Delt Flys(Machine):

3 sets 8 reps @ 90lbs.
1 set 4 reps @ 105lbs.

Upright Row(Bb):

1 x 8 @ 90lbs. - This was a finish set seeing i didn't feel good with only 4 reps on the last set of flys.

Front Raises(Db):

3 sets 8 reps @ 20lb. db's

Lateral Raises(Db):

3 sets 8 reps @ 17.5lb. db's

Abs:

Raised Leg Crunches - 50
Incline Crunches - 3 x 10
Side Crunches - 20 per side

[rrouleau]

Everything is looking great! I used to do the same thing with haveing too many exercises and sets. Then i thought about quiting lifting weights. Now I have around 4-5 exercises a day and from 16-20 sets. It gives you more time to concentrate on increaseing your weight on each set. Works for me!! Keep pushing that weight!!!

[Lift2Live]

Thanks rrouleau! I really appreciate the encouragment. I really like doing less sets too just for the reasons you stated. I can concentrate more on where i'm at and what I gotta do for the day. I'll keep grunting and see where I end up. lol

[Lift2Live]

8.26.04

Bi's & Tri's - Fun day!

In all not bad but I coulda done more. Today shows a little bit more how not having a partner to train with can affect your intensity. For whatever reason he wasn't there today so I went it alone.

Barbell Curls:

3 x 8 @ 70lbs.

Cable Pushdowns:

3 x 8 @ 60lbs. (shoulda gone heavier)

E-Z Bar Preacher Curls:

3 x 8 @ 55lbs.
1 x 4 @ 65lbs.

Overhead Rope Extensions:

3 x 8 @ 60lbs.

Cable Curls(Standing):

1 x 8 @ 70lbs.
1 x 8 @ 80lbs.
1 x 8 @ 90lbs.

Reverse Grip One-Arm Cable Pulldowns:

3 x 8 @ 30lbs. (per arm)

Abs:

Incline Situps - 10 reps
Hanging Leg Raises - 10 reps
Raised Leg Bench Crunches - 60 reps
Side Crunches - 40 reps per side.

Ab work is getting easier which is good but I could have gone heavier on some of the lifting.

[Firehawk]

I thought you were doing MAX OT man? lol