My Fitness Journal

[gcs118]

SHOULDERS/TRICEPS, Saturday, October 30, 2004
Military Press 10 x 45 lbs, 6 x 80 lbs, 6 x 90 lbs, 6 x 100 lbs
Front Dumbbell Raise 8 x 15 lbs, 6 x 20 lbs
Skull Crushers 6 x 75 lbs, 6 x 80 lbs
Upright Rows 6 x 85 lbs, 6 x 90 lbs, 6 x 95 lbs

Notes: I've been at the same for front DB raise forever! I think it's because I use all my shoulder strength to put up the MP. Skull crushers felt exceptionally heavy today, I felt like I was gonna flip backwards off the bench when I lowered it....had to hold on with my feet lol. Upright rows were a struggle but I knocked them out with some grunting and straining. Haven't had much sleep lately, that's why I dropped 2 sets in the workout.

[gcs118]

SUPPLEMENTAL, Sunday, October 31, 2004
Bench Press 10 x 45 lbs, 8 x 115 lbs, 4 x 135 lbs, 3x3 @ 160 lbs
Incline Press 10 x 105 lbs, 10 x 105 lbs
Barbell Curl 10 x 50 lbs, 8 x 60 lbs, 6 x 70 lbs, 8 x 60 lbs, 10 x 50 lbs
Abs
Forearms

Notes: No spotter on bench so I was kinda nervous, but it all went well, not as bad as I thought it might be. My biceps don't get a good workout after back so I've thrown them in here too, along with forearms so I can work on my grip.

[gcs118]

LEGS, Monday, November 1, 2004
Squats 10 x 45 lbs, 6 x 135 lbs, 6 x 195 lbs, 6 x 235 lbs, 6 x 245 lbs, 6 x 255 lbs
Calf Raises 6 x 225 lbs, 6 x 235 lbs, 6 x 245 lbs
Good Mornings 6 x 135 lbs, 6 x 145 lbs, 6 x 155 lbs
Hack Squats 6 x 145 lbs, 6 x 155 lbs, 3 x 165 lbs

Notes: Squats kicked my ass. I felt like puking. And now I also know why I haven't done hack squats in many weeks...I HATE them. I always feel like falling backwards and the bar rubs up the entire back of my leg. Pisses me off. So I quit after 3 reps on the last set. I was dead.

[gcs118]

CHEST, Tuesday, November 2, 2004
Bench Press 10 x 45 lbs, 10 x 105 lbs, 8 x 125 lbs, 6 x 140 lbs, 4 x 160 lbs, 8 x 125 lbs
Incline Press 6 x 125 lbs, 5 x 135 lbs, 3 x 145 lbs
Dumbbell Press 5 x 55 lbs, 8 x 50 lbs
Incline Flyes 6 x 35 lbs, 6 x 40 lbs

Notes: Bench program this time around is kicking my ass. I feel so burned out right now. Had nothing left for my last 2 exercises today, and I cut out abs because they still hurt from last weekend.

[gcs118]

CARDIO, Tuesday, November 2, 2004
Boxing 1 hour (Jumping Rope, Bouncing, Punching, etc.)

Notes: I need to rearrange my lifting schedule. This was intense; it kicked my ass.

[SurfinAmy]

Ya, I heard that boxing is pretty intense and an awesome workout. That's great that it gave you such a challenge! Feels great huh!
I think a self-defense course would be cool too, or something like Karate or Tae Kwon Do or something.
-Amy

[gcs118]

I actually plan to do a martial arts self-defense course next semester. Yeah boxing is pretty intense...I don't think I'll lift on that day anymore lol.

[SurfinAmy]

Oh heck no!!! You mean you lifted on that same day??? I didn't get that piece. Oh MAN!!! Talk about a glutton for punishment....
-Amy

[gcs118]

haha yes I lifted that morning...I am most definitely switching around my lifting days now. Most definitely!

[gcs118]

BACK/BICEPS, Wednesday, November 3, 2004
Deadlift 10 x 45 lbs, 6 x 155 lbs, 6 x 225 lbs, 6 x 265 lbs, 6 x 275 lbs, 6 x 285 lbs
Barbell Curls 6 x 70 lbs, 6 x 75 lbs, 6 x 80 lbs
Dumbbell Bent Over Rows 6 x 55 lbs, 6 x 55 lbs, 6 x 55 lbs
Hammer Curls 10 x 25 lbs, 7 x 30 lbs

Notes: I was tired from boxing and tired from a nap when I went today. I haven't been really pumped for a workout for awhile. Deadlifts at 285 were HEAVY. I finally hit 6 x 80 lbs on BB curls!! Good workout overall.

[Klinger]

Your deadlifts are kicking @ss, my man.

If you're feeling fatigued, it could be your'e doing too much in warmups. I like to do one set at 135-150, then jump right into the work sets.

Or maybe you need a few days off? If I recall, the last time you took a lifting break was mid-summer, right?

[gcs118]

I was also thinking of taking a break...I haven't had a real break since summer like you said. I think I will take one in 2 weeks after the bench program is up, take an easy lifting week and do some cardio then, too. Actually let my body fully recooperate

Good suggestion for dead warmups though. I might just use 185 or 195 instead of 155 and 225. I'll have to give that a shot.

[.V.]

Originally Posted by gcs118

Good suggestion for dead warmups though. I might just use 185 or 195 instead of 155 and 225. I'll have to give that a shot.

I never did proper warmups before - because I didn't understand them. Once someone here explained the idea of MAX OT and warmups to me, it made sense. You are right, the light warmup sets really make a difference. Since I started doing 2 sets of light warmups then a set of 3 for acclimation and another heavy set of 1 for acclimation, my strength has really improved. If you save yourself for the heavy sets, you will do even better than you are now. The break isn't a bad idea either. I have learned that if I don't take my breaks - I end up hurt and am forced into a break. But then, what do I know, I'm just a beginner.

You are doing well, keep up the good work.

[.V.]

Oh, one other thing, I saw your post about self defense classes - if you are interested in self defense, look into jujitsu BJJ or JJJ are both good. If you want a totally a$$ kicking workout - look into shotokan karate. In the old days, I did shotokan, tai kwon do, hapkido, and american freestyle karate. Shotokan was the best workout. Tai kwon do is the coolest looking and looks really impressive. Then after I got my ass handed to me by a wrestler - I looked into what really works - jujitsu is definitely the way to go. I suck at it, but can still kick ass when I need to (as long as I'm not fighting a real jujitsu practicioner that has done it for 20 years). A$$holes are really embarrassed when they wake up and realize they just got choked out by a half crippled man with MS. Now, I don't have to worry about it - word gets out, you get left alone.

[gcs118]

Jujitsu huh. I don't know much about martial arts, I haven't the slightest idea of the difference between the different kinds. I've been wanting to take some basic fighting classes, hence boxing and self-defense, because what good is extra strength if you can't do anything with it when you really need it, ya know? What kind of things do you learn in jujitsu? Tae kwon do? Others?