Chest

Tonight was the last workout at Gold's Ann Arbor before heading out for the summer in California. A friend commented today that I'm crazy for actually making gym time on the night before I leave. I dunno...I love chest days, and I figure that if I don't make the gym a priority all the time, I'll slide into making it a priority none of the time.

Good workout tonight. Afterward, Matt and I went for a good protein-filled dinner at Mongolian BBQ. As a birthday/going-away gift, the manager (who is also a new buddy) comped the entire meal. NICE!!

Without further ado...tonight's numbers:

Monday, April 28, 2008 - Chest

Exercise	Cory	Matt
DB flat press	90 x 10 x (L/R) : 90 x 7 x (L/R)	60 x 10 x (L/R) x 2
DB incline press	80 x 9 x (L/R) : 65 x 3 x (L/R)	60 x 10 x (L/R) x 2
Decline bench	225 x 9 : 225 x 7	155 x 10 x 2
Cable cross	40 x 20 x (L/R) : 42.5 x 15 x (L/R)	40 x 10 x (L/R) : 42.5 x 10 x (L/R)
Iso decline press	180 x 15 : 230 x 15	180 x 10 : 230 x 5
Pec deck	130 x 10 : 150 x 10	130 x 10 : 150 x 10
Incline fly	50 x 12 x (L/R) x 2	45 x 10 x (L/R) x 2
TOTAL	22,715	17,100

Back

Just in time before leaving, my replacement weight belt came from EliteFTS. This one fits MUCH better (XL instead of L). Before the fit put the prongs into the last two sets of holes, and a very short overhang to leverage in getting the belt on and off. On the new one, the prongs hit the belt right in the middle of the punched holes, so I can grow or shrink in the waist and still be able to use it just fine. Still, it's a very hard belt and takes a lot of work getting unbuckled. I don't want to look like a complete tool in the gym. (Okay...no more than I probably look already.) So, I think I'll hold off until I get with a trainer in San Jose and see where things are - and get some advice from someone much more experienced.

So, here are the numbers for today:

Sunday, April 27, 2008 - Back

Exercise	Cory	Matt
BackExt (M) / Deadlift	200 x 15 x 2	185 x 12 x 2
Assisted WG pull-up	45 x 10 : 45 x 7 @ wt=230	85 x 12 x 2 @ wt=230
Seated cable pull	180 x 15 x 2	140 x 12 x 2
Bent-over barbell row	225 x 12 : 225 x 10	185 x 10 : 135 x 12
Lateral raise	80 x 12 : 85 x 10 (M)	20 x 12 x 2 (DB)
Posterior deltoid deck	115 x 10 : 115 x 5	115 x 10 x 2
RCStackSet	7.5 pounds	5 pounds
TOTAL	24,320	18,530

Arms

The countdown to leaving has begun. Soon, I'll be working out in a different gym (probably another Gold's, if they let me trasfer my membership.) Good arm day today.

The numbers:

Friday, April 25, 2008 - Arms

Exercise	Cory	Matt
Tricep pushdowns	80 x 15 : 87.5 x 20	72.5 x 12 x 2
Skullcrushers	135 x 10 x 2	70 x 10 x 2
Overhead tricep extension	72.5 x 15 : 80 x 10	72.5 x 10 x 2
Preacher curls (M)	160 x 10 : 165 x 9	110 x 12 x 2
DB bicep/hammer curls	35 x 10 x (b/h) x 2	30 x 10 x (b/h) x 2
Barbell bicep curl	60 x 12 x 2	65 x 10 x 2
Palm down wrist curl	45 x 20 x 2 (bar)	45 x 20 x 2 (bar)
Palm up wrist curl	45 x 20 x 2 (bar)	45 x 20 x 2 (bar)
Tricep pushdowns II	87.5 x 15 x 2	65 x 12 x 2
Preacher curls II	110 x 10 x 2	115 x 6 : 115 x 10
TOTAL	23,287.5	18,040

Chest

Good chest day, at least in that the numbers continually go up little by little.

Today's numbers:

Wednesday, April 23, 2008 - Chest

Exercise	Cory	Matt
Flat bench	185 x 10 : 225 x 5	155 x 10 x 2
Decline DB press	60 x 12 x (L/R) : 60 x 15 x (L/R)	60 x 10 x (L/R) x 2
Incline DB press	60 x 12 x (L/R) x 2	60 x 10 x (L/R) x 2
Cable cross	35 x 15 x (L/R) x 2	35 x 10 x (L/R) x 2
Decline bench	135 x 12 : 135 x 15	135 x 10 : 135 x 7
Incline fly	45 x 12 x (L/R) x2	45 x 10 x (L/R) : 45 x 5 x (L/R)
TOTAL	17,000	12,945

Back

After the last back day, and wondering about the weight belt issue, I suddenly developed something of a mental block against doing things like GoodMornings and serious squats until I get a decent belt. The belt I ordered from EliteFTS came, and it was amazing. Unfortunately, it was too small. Given the sizing chart on their website, I was just on the border between L and XL. Being foolishly optimistic, and not knowing how to make the decision correctly, I went for the L. This is a serious weight belt made of industrial hard rubber tread, covered with stiff leather. I could get it on, but started freaking out when I couldn't remove it after 20 minutes. Too stiff, prongs too long, rubber too inflexible, not enough overhang to get some good pull. I calmed down and did finally get it unbuckled; however, I had no intention of repeating that drama in the gym. I sent it back for an exchange - XL this time. I hope it arrives before I leave town.

At any rate...here are tonight's numbers.

before a major injury tells me, "Oh...I should have been wearing a weight belt when I tried that!" I'll have to do some research on that one. I own a weight belt, but just never thought I needed it. I asked one of the head trainers at Gold's, and got an answer of, "I don't know, but it's a good question. I'll ask around and get back to you." That's the kind of response I like to hear, and gives me a lot of respect for the person delivering it.

At any rate, here are today's numbers:

Sunday, April 13, 2008 - Back

Exercise	Cory	Matt
BackExt (M) / Deadlift	150 x 15 x 2	205 x 8 : 205 x 10
Assisted WG pull-up	45 x 8 : 45 x 6 @ wt=230	85 x 10 : 85 x 7 @ wt=230
Seated cable pull	240 x 10 : 140 x 20	160 x 10 x 2
Bent-over barbell row	135 x 15 x 2	135 x 12 x 2
Lateral raise	70 x 12 : 80 x 12 (M)	20 x 20 x 2 (DB)
Posterior deltoid deck	115 x 12 x 2	115 x 12 : 115 x 5
RCStackSet	7.5 pounds	5 pounds
TOTAL	22,190	16,670

Tonight's Double Header - Legs AND Arms!

So, as is probably obvious from the previous posts (or lack thereof), Matt and I missed legs on Wednesday. I think he had an exam, and he was too sleep-deprived on Thursday. So, we decided to go for the gold and have the Friday night combo. I'm sure we'll know in a day or two whether this was a folly-ridden decision.

By the end, I was pretty exhausted (in a good way), and felt like my arms were going to explode (in that REALLY good way).

As a side note, my gym is undergoing some changes, and I can say with certainty that I'm not a fan. The owners are opening a second gym in the neighboring town, and instead of having the financing completely in place, they seem to be cannibalizing the gym equipment from Ann Arbor (location I) and shifting it to Saline (location II). Every day, it seems that more equipment is gone. People are starting to have to wait extended periods for flat benches, ellipticals, and pretty much everything else. Really, it's become like "Gold's Montana - The Gym of Wide, Open Spaces." Seriously, you have to go on safari just to find clips for the free weights.

I wonder if there will be anything left when I get back in September. Hell...I wonder if there will be anything left by the end of the month.

The locker rooms are closed over the weekend for "repainting and maintenance." I hope that means "getting rid of the mold in the showers." Yuck. How hard is it to make spraying the showers and curtains with anti-mildew spray as part of closing duties?

Anyway - enough bitching. Here are tonight's numbers.

Friday, April 11, 2008 - Arms and Legs

Exercise	Cory	Matt
Tricep pushdowns	65 x 15 : 80 x 12	65 x 10 : 72.5 x 10
Skullcrushers	115 x 12 x 2	70 x 10 : 70 x 12
Overhead tricep extension	72.5 x 15 x 2	72.5 x 10 x 2
Preacher curls (M)	160 x 10 x 2	110 x 12 : 130 x 9
DB bicep/hammer curls	35 x 10 x (b/h) x 2	32.5 x 10 x (b/h) : 35 x 10 x b : 27.5 x 6 x h
Barbell bicep curl		60 x 12 x 2
Palm down wrist curl	45 x 20 x 2 (bar)	45 x 20 x 2 (bar)
Palm up wrist curl	45 x 20 x 2 (bar)	45 x 20 x 2 (bar)
Tricep pushdowns II	80 x 15 : 80 x 20	72.5 x 10 : 80 x 5
Preacher curls II	100 x 15 x 2	125 x 9 : 110 x 9
Torso rotation	150 x 20 x (L/R) x 2
Leg press	530 x 10 x 2	530 x 10 x 2
Leg extensions	190 x 12 x 2	190 x 10 x 2
Hamstring curl	190 x 10 x 2	190 x 10 x 2
Seated calf raise	180 x 10 : 180 x 5
Glute kickbacks	180 x 10 x (L/R) x 2
Hip abduction	250 x 20 x 2
Hip adduction	250 x 20 x 2
TOTAL	83,130	35,665

Chest

Okay night tonight. Nothing exciting. Tonight's numbers...

Monday, April 7, 2008 - Chest

Exercise	Cory	Matt
Flat bench	185 x 10 : 225 x 5	155 x 9 : 135 x 10
Decline DB press	60 x 15 x (L/R) : 60 x 12 x (L/R)	60 x 10 x (L/R) x 2
Incline DB press	60 x 12 x 2 x (L/R)	60 x 9 x 2 x (L/R)
Cable cross	37.5 x 12 x (L/R) x 2	32.5 x 12 x (L/R) : 37.5 x 10 x (L/R)
Decline bench	135 x 15 : 155 x 10	135 x 10 : 135 x 6
Incline fly	45 x 15 x (L/R) : 45 x 12 x (L/R)	45 x 10 x (L/R) : 45 x 7 x (L/R)
TOTAL	16,900	12,525