June workouts thus far...

I have been SO bad at updating this blog with my workouts. That, however, does NOT mean that I haven't been in the gym. Well...I haven't this past week, but that's due to tonsillitis, fever, and my general philosophy that the gym is no place for me when my body is demanding energy to get better.

So, what's been happening? After the first three weeks of the workout and diet, I was noticing that I couldn't get up in the morning as well (and that I don't get nearly enough sleep), and that my muscles weren't repairing as quickly as I thought they should be. Also, the hour of running after each lifting session was simply too long, and I wasn't getting home in time to make dinner, repack for the next day, and have a moment for anything else.

So, I talked with TrainerDave™ about making some changes, primarily to the eating regimen. I did the math, and came to the conclusion that I was eating far too little. I was taking in roughly 1500 calories per day. Now, if I needed 3965 per day to maintain my weight (as seen in the last entry from the hydrostatic analysis), and my goal is to lose 4 pounds per week, I should be taking in roughly 2400 calories per day. Missing 900 calories per day is a LOT! So, we re-tooled the diet, and things started going much better after that.

I'm not weighing that much less on the scale; however everyone around me says that my face is much slimmer. I've also gone down four or five holes on my belt - to the point that I'm going to need a new belt soon. (WOOHOO!)

So, here's the list of workouts for the first half of June. As mentioned before, there will be a gap between June 14 and June 22, when I was sick and recovering. I'll start back to the full regimen on Monday morning at the beginning of a workout cycle.

Here are the numbers:

Chest and Triceps (6/1/2008)

• NO WORKOUT TODAY

Back and Biceps (6/2/2008)

• Assisted pullups: 16 (plates) x 15, 12 x 15|15


• BB row: 135 x 15|15, 155 x 10, 175 x 10


• Neutral pulldowns: 105 x 15, 120 x 10|10


• Cable rows: 100 x 15|12|15


• Reverse pec deck: 50 x 15|15|15


• Incline DB curl: 30_L/R x 15, 25 x 5+5, 20 x 10


• Machine preacher curl: 40 x 20|19|20

Legs (6/3/2008)

• Lying leg curl¹: 75 x 20|20|20|20


• Leg extension¹: 7 plates x 20|20|20|20


• Leg press: 440 x 25|25|25|25


• Walking lunges: 25_L/R x 12|12|12

Upper chest and shoulders (6/4/2008)

• High incline BB press: 135 x 15, 155 x 10|9|8


• Incline DB fly: 25 x 12, 30 x 12|12


• Military DB press: 40 x 12|10|9|8


• Shoulder Hammer™ machine: 50 x 15, 70 x 15, 90 x 15


• Upright BB rows¹: 55 x 15, 75 x 15|10


• Standing lateral DB raise¹: 15 x 15|15|15


• Front raise 4s: 10 x 2

Biceps and triceps (6/5/2008)

• French curls¹: 75 x 15|15|15|14


• Skullcrushers¹: 70 x 15|15|15|15


• Tricep pushdowns²: 110 x 20, 120 x 20, 130 x 14


• Alternating DB curls²: 20 x 20, 25 x 15|15


• Machine preacher curl³: 50 x 20, 60 x 20|16


• Overhead tricep extension³: 120 x 20|20, 130 x 15


• High curls: 75 x 20, 90 x 15|15
  
• Back dip⁴: Bodyweight x 20|20


• Concentration curls⁴: 20 x 20|20

Day off (6/6/2008)

Chest and Triceps (6/7/2008)

• High cable cross: 50 x 15, 70 x 15, 80 x 15


• Incline ISO press: 140 x 15|15|12


• Flat DB press: 50 x 15|15|15


• Assisted dips: 6 plates x 9|10|9


• Pushups¹: 15|15|15


• Lateral DB raise¹: 20 x 20|20|20


• Tricep pushdowns²: 120 x 20|20|15


• Front raise²: 60 x 20|20|20


• Pec deck: 70 x 20|15|15

Back and Biceps (6/8/2008)

• Assisted pullups: 12 plates x 15|15|10


• BB row: 175 x 15|15|15|15


• Neutral pulldowns: 100 x 15, 115 x 15|15


• Cable rows: 100 x 20|15|20


• Reverse pec deck: 50 x 20|20|20


• Incline DB curl: 20_L/R x 20|20|20


• Machine preacher curl: 50 x 20|20|10

Legs (6/9/2008)

• NO WORKOUT TODAY

Upper chest and shoulders (6/10/2008)

• ISO incline press: 160 x 15|15|15|15


• Incline DB fly: 30 x 15|15|15|15


• Military DB press: 40 x 12|12|12|12


• Shoulder Hammer™ machine: 110 x 15|15|15


• Upright BB rows¹: 75 x 15|15|15


• Standing lateral DB raise¹: 15 x 15|15|15


• Front raise 4s: 10 x 1, 12 x 1

Biceps and triceps (6/11/2008)

• Alternating DB curl¹: 30 x 15, 35 x 15|15


• Tricep pushdowns¹: 80 x 15, 120 x 15|15


• French curl²: 50 x 15|15|15


• Decline skullcrusher³: 60 x 15|15|15


• 1-arm standing preacher curl³: 20 x 15|15|15


• Behind head DB tricep extension³: 60 x 15|15|15


• Strive bicep curl machine: (1|5|9)[7|7|7], (9|5|1)[7|7|7], (5)[20]


• Back dip⁴: Bodyweight x 20|20|20

Chest and Triceps (6/12/2008)

• High cable cross: 80 x 20, 90 x 15|15|15


• Incline ISO press: 140 x 15, 150 x 15|15


• Flat DB press: 55 x 15|12|15


• Assisted dips: 6 plates x 15, 5 plates x 12|15


• Pushups¹: 15|15|15


• Lateral DB raise¹: 20 x 20|20|20


• Tricep pushdowns²: 120 x 20|20|20


• Front raise²: 70 x 20|20|20


• Pec deck: 50 x 20|20|10

Back and Biceps (6/13/2008)

• Assisted pullups: 12 plates x 15|12|10


• BB row: 185 x 15|15|15|15


• Neutral pulldowns: 110 x 15|15|15


• Cable rows: 120 x 20|20|15


• Reverse pec deck: 50 x 20|20|20


• Incline DB curl: 25_L/R x 15|15|15


• Machine preacher curl: 40 x 20, 50 x 20|20

Arms

Another good workout day. I like this technique of focusing on one muscle group and exhausting it through multiple exercises, then moving on to another muscle. It seems to have more impact.

Here are tonight's numbers:

Friday, April 4, 2008 - Arms

Exercise	Cory	Matt
Tricep pushdowns	65 x 15 x 2	65 x 10 x 2
Skullcrushers	100 x 12 : 100 x 15	70 x 10 x 2
Overhead tricep extension	65 x 15 x 2	65 x 10 x 2
Preacher curls (M)	155 x 12 x 2	125 x 10 x 2
DB bicep/hammer curls	35 x 10 x (b/h) : 30 x 10 x (b/h)	35 x 10(b) : 27.5 x 10(b) : 25 x 10(h) : 20 x 6(h)
Barbell bicep curl	70 x 10 x 2	65 x 10 : 65 x 8
Palm down wrist curl	20 x 10 x (L/R) x 2	45 x 30 (DB) : 25 x 45 (bar)
Palm up wrist curl	20 x 15 x (L/R) x 2	45 x 30 (DB) : 25 x 45 (bar)
Tricep pushdowns II	65 x 20 : 80 x 15	65 x 5 : 80 x 5
Preacher curls II	110 x 15 x 2	10 x 9 : 110 x 6
Torso rotation	150 x 20 x (L/R) x 2	190 x 12 x (L/R) x 2
Abdominal crunches	60 x 10 x 5 (MTS)	25 x 10 x 2 (Jackknife)
TOTAL	36,120	26,605

Back

BAD day today. Matt wasn't able to make it, so I was on my own. I didn't feel very motivated anyway, and it showed in the lifts. Just hit a wall and decided to stop before I pushed myself into hurting something. Am I over-training, or are these setbacks just remnants of the various illnesses that have been plaguing everyone around here (including me)?

Today's sad numbers:

Sunday, March 23, 2008 - Back

Exercise	Cory
Assisted WG pull-up	70 x 10 : 55 x 10 @ wt=230
Seated cable pull	200 x 10 : 240 x 9
Lateral raise	90 x 10 x 2
Posterior delt deck	175 x 4 : 145 x 6 : 145 x 5
TOTAL	11,935