Tuesday: Cardio plus

Kickboxing class at the Y:

• Kind of weak as overall workout...
• Good "sweat index" though -- it was mostly ladies and most people didn't get the sweat I did, but you were able to personalize your pace and from the jump rope warm-up through the punching sets, push-up exercises and leg lift ab exercises I was probably doing more and faster than the rest of the class so I had the sweat pouring out deliciously...
• Was fun - I would do it again, but not a full workout -- be prepared to add something else on top of that 45 min... and I did...

Extras (weight room & cardio room monkeyin' around - sloppy, just burnin' energy):

• Some close-grip "circular" pull ups
• Some incline DB curls and flyes (light -- 20lb DBs) -- 2 sets of each
  
• Some slow/held resistance curls on cable, 50lb, 2 x 5 ea...
• 2 sets of 5-8 each alternating tricep bench presses (low, by waist, with arms coming down to 90 degrees shoulders>elbows parallel with body) and french presses -- straight bar, 65lb
• 15 min on the elliptical on "random"-- decent resistance (level 13)
• some more core stretches and crunches and a final leg stretch
  

Monday Strength -- looked better on paper

This workout looked better on paper/in theory. It was too quick, pretty low "sweat index" as some primate I know would say. Also - near end, I wanted to add on some things I couldn't b/c some 6'5" faggot with terrible gym etiquette was taking up all the space at the cable rack. Fucker was ripped but doing the lamest super light-weight exercises just gawking at himself in the mirror. Masturbate at home and on your own time, fuckface. Anyway - here's the workout:

1. Squarts: 5 x 5 @ 125lb (warm-up sets of 5 ea. @ bar & 95lb)

2. Deadlift: 1 x 5 @ 145lb (felt nice) -- try this at 185lb next time

3. Chin ups... I don't know what happened here. Goal was 3 x F hoping to get at least close to 10 on first set but only got 5! so did more sets -- looked like this 5, 5, 5, 4, 2

4. Dumbbell shoulder iso exercises:

• Alternating front and lateral DB raises: 2 x 10 with 15lb weights
• Posterior delt raises (lateral / focused back motion tho and from behind legs): 2 x 10 with 20lb weights
• Dumbbell raises up side 1 x 10 @ 40lb DBs and 1 x 10 @ 30lb DBs (first set ended sloppy so moved down weight)
  

5. Tricep rope pulldowns:

• 5 @ 120
• 5 @ 130
• 2 @ 140
• 5 @ 100
• 7 @ 80

6. DB shrugs:

• 15 or so @ 70lb DBs
• 10 @ 80 pounders
• 20+ @ 70lb (wanted last set to be to fail so went back down to 70)

Extras:

• Little iso cable flyes - outward motion 2 x 10 each side @ 50lb
• Double DB presses 1 x 20 @ 20lb (only coming down to upper arm parallel with floor/90 degree angle)
• "Arnolds" 1 x 11 or 12 with 20lb DBs

Sunday -- trying to get the heart rate up and burn some cals around games

Not good workout day -- busy busy -- but got little exercise in.

With 35lb dumbbells, compound exercise -- 5, 4, 4, 5:

Push up (on DBs)
Row each side
Jump into squat and stand up (dead lift motion)

Drop down n' do it again. Kind of a burpee with rows in the middle and no actual jump at the top since you are standing up with weights. Gets the heart pumpin'. Tough to do multiple sets of more than 5 but if I can get to sets of 8 or even 10 at the same weight that will be good. Goals and such.

QUICK run up steps of Meridian Hill Park and then around the park...

UPDATE: Add a press at the top to that burpee-ish exercise and it's called a "man maker" apparently... make sure to incorporate the press next time! Clean the DBs up from floor: here's what exercise should look like: http://www.gymjones.com/schedule.php?date=20051123

Actually, try like this: Do 6 sets and alternate between squatting outside the bells and cleaning from the inside (like in the photos) and standing with your feet inside the weights and curling them up to a press... so 3 sets of each.

Saturday lift - full body

Morning at Home

Weighted side bends: 3 or 4 (can't remember) x30 (15 each side); 45lb dumbbell

Plyometric push ups: 2x10

Tried to do DB snatches (45lb) but the weights were coming loose on the bar from the motion - still did 2 sets of 10 (5 each arm) but felt like I was tempting fate with proximity to TV and all...

(a few hours later...) Bulgarian split squats 3x10 (5 each leg); 45lb dumbbell

Gym

Warm up burpees: 2x10

Alternating DB swings (50lb, 3x15) and the barbell exercise seen here (second exercise) at 25lb on bar (3x5) then 2 more sets of 5 for the barbell exercise with 35lb on the bar.

Double DB push presses: 5x5; 45lb dumbbells

Incline bench press: 4x4; 120lb and then 1 more set of 8 at 95lb

Pull ups: 5, 4, 4, 3

Sit ups - steep decline (at least 45 degrees): 20, 15, 10

Extended crunches - 20 for each leg raised (40 total)

Tried to do ham-glute raises but couldn't find good anchor... did 2 on sit up apparatus, but handle/stabilizer bar was making me nervous (didn't want to rip my scrotum off) -- need to find an anchor

Alternating cable pull downs from sides (same time) & full range-of-motion lat pull downs: 5, 5, 5, 5;
50lb each side