Ticks log...

Discussion in 'Training Logs' started by tick, Sep 15, 2008.

  1. tick

    tick is banned?

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    I got a laugh at myself yesterday. While doing the second half of the workout at the work gym I was looking at myself through the cracked mirror they have there. Anyway, I went to itch my belly so I pulled up my shirt. For a second I thought I had the start of a six pack (a line going down my belly). Then I realized it was a trick of the light and mirror. Alls it was was the little hair I have on my belly darker because it was damp with sweat. Good thing no one walked into the gym as I was laughing with my shirt pulled up, they might of thought me crazy!
     
  2. tick

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    Yesterdays workout was just some cardio... 20 mins at a moderate pace on an ellipticle.

    Today I would of usually gone to the gym in the morning but it was nice out. The past two days have been crappy and rainy so i decided to take the dog for a walk in the morning instead of go to the gym. I am glad I did, the weather was to nice to be cramped inside a stuffy gym. Instead I will go to the gym tonight while at work. Might as well get paid to go to the gym!

    The workout tonight will be:

    This morning I took the mutt for a walk so i didn't do my usual Thursday routine... I went to the gym at work instead and here is what I did...

    Circuit A: Done for 3 sets
    Clean & Jerk -> sets 1 and 2: 135 lbs 5 reps set 3: 155 lbs 3 reps
    Front Squat -> sets 1 and 2: 135 lbs 8 reps set 3: 155 lbs 5 reps

    135 pounds went up surprisingly easily for me on the first two sets so I figured I would try the higher weight. My goal for clean and jerks was for 3 to 5 reps and I wasn't feeling all that challenged with 135. I must of gotten stronger. Last time I tried 155 lbs for this my form turned into crap and I tweaked my shoulder. This time I was able to maintain good form for 3, I was considering going for a fourth rep but I think my form would of been poor with that one.

    Circuit B: Done for 3 sets
    Deadlifts -> 225 lbs for 5 reps
    Pushups -> AMRAP (Probable did in total around 100)

    There you have the workout. A quick, hard workout!!!


    Next week I am going to have an "off" week. I will do all body weight workouts. My main goal of next week will be to bump up my cardio alot. I havn't figured out exactly how I want my workouts to be next week but it wont really include many weights. Any suggestions?
     
  3. tick

    tick is banned?

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    So today workout was... tiring but not overly hard. I did what I planned to do so I didnt add anything to it. On wednesday or friday I will add to it. I am starting this workout on the fly this week. Anyway, this past saturday I bought a 40 lb kettlebell (I can here John cheering from here) so that is what I used today.

    Workout was 4 sets of 10 reps

    Swings
    Clean w/ military press

    So I did the swings then right after the swings I did the clean. I would clean the weight then do the press then clean again.

    Tonight, while at work, I will do some cardio. 20 mins or so.

    Next workout I might add in some turkish get-ups... That is if I feel comfortable with the form of them. I might go to the gym and practice there on a lighter weight first.

    http://www.nofearfitness.com/videos/tgu.mpg <-- A turkish get-up
    http://www.nofearfitness.com/videos/swing.mpg <-- A Swing
    http://www.nofearfitness.com/videos/clean.mpg <-- A Clean
    http://www.nofearfitness.com/videos/mp.mpg <-- Military press

    Now that I have re-watched the form on the clean I was doing it slightly wrong. Where I was racking the weight was off. I was racking it where I would if I used a Olympic bar. Thus, because my rack position was off my military press was dont incorrectly!

    I know EVERYONE wants kettlebell information workout stuff so here ya go!!!
    http://kettlebell-training-for-sport.blogspot.com/2009/01/kettlebell-exercises.html
    http://davedraper.com/pdfs/BeginnerEbook3.pdf <-- where the video's above came from
     
  4. tick

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    Yesterday I did about 20 mins of cardio. 10 mins HIIT and 10 mins steady state / HIIT mix...

    Today I did 5 sets of 20 swings with a 40 lb kettlebell. I took a 1 min break in between sets. A quick but tiring workout.

    Tonight I will do some more cardio. Really no plan on how much or how long but I will do some.
     
  5. tick

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    Circuits 8
    Reps: 3
    Load: Heavy (weight you can do 5 - 8 reps with)

    <b>Lat Pull Downs</b> : I wont go into the weight because I dont no what it was. The archaic equipment in the work gym made it hard to guess. I had 80 pounds in plates attached to a supposide 150 pounds on the machine. My guess is the machine was a smidge off.

    <b>Dips</b> : 60 lb dumbell

    <b>Deadlifts</b> : 225 lb

    That was all she wrote for this workout! Tune in tomorrow for my cardio routine!
     
  6. tick

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    I havent updated this for a few days so here we go!!!


    Workout for 5-1-09:
    Circuits: 4
    Reps: 15
    Load: Light (18-22)'

    Good Mornings --> 95 lbs
    Incline Dumberll Bench 50 lbs
    Lunges --> 25 (each hand) (8 reps each leg)
    Wide Grip Pulldown --> Unknown Weight (the machine sucks)

    60s rest between excercises


    Workout for 5-4-09 (today)

    Circuits: 8
    Reps: 3
    Load: Heavy


    Lat Pulldowns --> Whatever the stack was with 1 arm
    Flat Bench --> 205 lbs (sets 1 - 7) 215 (set 8)
    Deadlifts --> 235 lbs


    30s or so for the rest between exercises.
     
  7. tick

    tick is banned?

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    I have been lazy and havn't updated this (yet I have updated my log on facebook, for some reason I find it easier to update on that?) Anyway here are the updates!

    Last friday (8 - MAY - 2009)

    I had all the intentions of doing a workout, really I did... I did not feel like driving to the gym so I was going to do a kettlebell training as follows...

    40 lb kettlebell

    Goblet Squat
    Clean n Press
    Good Mornings
    Swings

    Do each excercise for 8 to 10 reps with roughly 40 to 60s in between excercises. I got through one round of it then went on to play with my dog for 35 minutes. In hind sight, I believe I made the correct decision in playing with the dog, but that is the problem with working out at home, I tend to always end up playing with that little brat.


    11 - MAY - 2009 (Exactly how I wrote it in my facebook note)

    Circuits: 8
    Reps: 3
    Load: Heavy


    Lat Pulldowns --> Whatever the stack was +10 with 1 arm
    Flat Bench --> 215 lbs (sets 1 - 7) 225 (set 8)
    Deadlifts --> 245 lbs


    30s or so for the rest between exercises.

    Today was a GREAT workout... The weight felt lighter with each set...


    13 - MAY - 2009 (Today)

    Today I was feeling REALLLLY unmotivated, but I forced myself to go to the gym... I am glad I did, because I feel LOADS better now. WOOHOOO!

    Circuits: 5
    Reps: 8
    Load: Medium (weight you can handle for 10 - 14 reps)
    rest: 45 seconds

    Standing Military Presses-->125lbs
    Sitting Rows--> 140 lbs
    DRDL* --> 70 lbs (each hand)
    Front Squats--> 125 lbs remainder sets

    * = DRDL stands for Dumbell Romanian Deadlift
     
  8. tick

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    Workout Log 13 - MAY - 2009

    Circuits: 4
    Reps: 15
    Load: Light

    Good Mornings --> 115 lbs
    Incline Dumbell Bench --> 55 lbs
    Wood Choppers --> 75 lbs
    Lunges --> Body Weight
    Wide Grip PullDowns --> Stack + 25

    Rest 60s

    Ended after two circuits... Head was starting to feel like it was going to pound out of my skull, and I felt very weak / tired.

    After reviewing my nutrition log (which I luckily kept that day) I saw the problem... I didn't eat enough.
     
  9. tick

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    Workout Log 18 - MAY - 2009

    Load: Heavy
    Rest: 60s between each pairing


    1A--> 1 armed Pull down --> Stack + 10 *
    1B--> Front Squat --> 155

    2A--> Romanian DeadLift --> 255
    2B--> Flat Bench --> 225**

    * = I don't no what the weight of the stack is... It says it is 160lbs but I feel it is wrong... The equipment is from around 1975 (or so it seems). I wanted to do wide grip pull downs, but it is hard to get a weight heavy enough for that machine to actually be usefull...

    ** = I wanted to do decline dumbell bench, but I after getting to my work gym I realized that we don't actually have a decline bench there... Any suggestions for a substitution? We also don't have a pull-up bar or dip station...
     
  10. thebwit

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    Hrm declined bench suggestions. Is there a declined bench for sittups you can use? If so, can you move it over to a bench station? If you can't move it to a bench station use dumbbells maybe? Or a smith machine?

    As for pullups and dips, this is a little harder. Is there any sort of overhead bar? Even if it isn't round like a normal pullup bar, just something to get a slight grip with and do pullups that way. As for dips, probably just have to do seated dips and put some weights in your lap.
     
  11. tick

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    Workout Log 18 - MAY - 2009

    Sets: 3
    Reps: 16
    Load: Light
    Rest: 90s

    1A) Push-Up with feet elevated ++
    1B) Good Mornings --> 95 lbs ++

    2A) Barbell Row w\ Palm up -->95 lbs ++
    2B) Step-Ups (alternate legs each rep) 16 each leg --> Body weight... In Hindsite I did this wrong, think I was suppose to do 8 each leg. ++


    I lift barefoot and there were other people in the gym (for the first time) and they were looking at me funny. Oh well, I like my barefoot lifting.

    Oh yea, the ++ just is a marker for me to go up in weight next time. I think I am going to have to invest in a X-Vest or something for hte pushups
     
  12. tick

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    There are no decline benches. The simplest solution is to go to my commercial gym for these workouts (I am paying for it) but I like doing them at work because I am by myself and no one around to distract me. Also working out on the company's dime is always nice. If I do them at the work gym I will just continue doing flat bench. Or do incline dumbell bench, I think my upper chest area needs work.

    I can actually substitute the dips for the decline bench, but having my feet on one bench and hands on another target more my triceps than the lower pictorial region. Pull-Ups I will continue to do 1-armed pulldowns. I just want to be able to do pullups soon. I currently don't have the strength to do them, but I plan on buying some bands to assist. Just have to get a pullup bar! Maybe I will buy a door pullup bar and just use a doorway in the gym.

    Once I get my own house I am going to put money away to build my own home gym. So many toys i want!!!
     
  13. thebwit

    thebwit Guest

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    Yeah 16 means 8 each leg :p I know it was a light day, but you should do these while holding some weight no matter what. Especially with how much you are able to squat already.
     
  14. tick

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    Yea, I haven't done that volume yet (16 each let) and was unsure of whether my grip would actually hold out... Now 8 each leg i know my grip will hold out! Next week I will probable hole at least 30s
     
  15. tick

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    Workout Log 20 - MAY - 2009

    Sets : 5
    reps : 8
    Load : Medium
    Rest : 60s

    1A) 1-arm pulldowns -> stack
    1B) Lunges -> 30 lbs

    2A) Push-jerk -> 115 lbs
    2B) single legged deadlift --> 115

    My form is horrendous in the single legged deadlift... I think I am going to up the weight next time and do two legged deadlifts until I get better balance / form.
     
  16. tick

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    So I haven't updated in a few days, but here we go!!!


    Workout Log 22 - MAY - 2009

    Sets -> 6
    Reps -> 3
    Load -> Heavy
    Rest -> 60s

    1A) Lat Pull Down --> Stack +15
    1B) Front Squat --> 185 lbs

    2A) Dumbell RDL's --> 70 lbs (wasn't enough weight, will have to switch to using a bar)
    2B) Flat Bench --> 225 lbs




    Workout Log 23 - MAY - 2009

    Sets --> 3
    Reps --> 16
    Load --> Light
    Rest --> 90s

    1A) Pushups --> For me Set 1 was feet inclined, set 2 was with a 45 lb plate on back set 3 was feet inclined
    1B) Good Mornings --> 115 lbs

    2A) Row w/ palms down --> 120 lbs
    2B) Step - ups (alternating legs each rep) --> 25 lbs



    Workout Log 26 - MAY - 2009

    Sets --> 6
    Reps --> 3
    Load --> heavy
    Rest --> 60s

    1A) Chinups --> Body weight
    1B) Front Squats --> 205 lbs

    2A) RDLs --> 275 lbs
    2B) Incline Dumbbell Bench --> 70 lbs (have to go higher, but dont have heavier dumbbells :/ )
     
  17. tick

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    Workout Log 27 - MAY - 2009

    Sets --> 3
    Reps --> 16
    Load --> Light
    Rest --> 90s

    1A) Pushups --> Feet inclined and w/ sets 2 and 3 I had my hands holding 35 lb weights so I had a longer range of motion
    1B) Good Mornings --> 115 lbs I will go up in weight next time

    2A) Row w/ Palms up --> Set 1 was at 120 lbs. This i struggled with alot so i went down to 110 for the next two sets. I still struggled with this but was doable.
    2B) Step Ups --> 25 lbs each hand. Alternating legs each rep
     
  18. tick

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    Workout Log 28 - MAY - 2009

    Sets -> 5
    Reps -> 8
    Rest -> 60s
    Load -> Medium

    1A) 1-Armed Pulldowns --> Stack
    1B) Lunges --> 30 lbs

    2A) Standing Shoulder Press --> 115 lbs
    2B) Deadlift --> 185 lbs


    I could of gone higher on the deadlift but I felt tired and it seemed like my form was having issues when I went higher. So proper form > heavier weight.
     
  19. tick

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    Workout Log 01 - JUNE - 2009

    I had every intentions of exercising yesterday... I just never made it to the gym. It is okay though, instead I go a workout helping my father. I loaded a cart with 56 cement thingys (a great core workout, alot of trunk twisting in a squatting position). Then I moved the cart, which had a broken wheel... So it was sort of like a partial sled pull. This by the way is GREAT for leg / core strength,

    Then helped him (father) load the truck. Now the actual putting down of the cement blocks, he did that. I was more or less just there to help move stuff. ANYWAY, onto today's workout!

    I started with the a complex of the following excercises done for 4 sets at 12 reps with 95 pounds...

    Clean --> Front Squat --> Push Press

    After those 4 sets I went into:

    3 sets, 12 reps
    Dumbell Pull overs --> 50 lbs I will have to increase this weight next time

    2 sets of 12 reps of the following excercises. These were done 1 after the other with no rest between excercises. about a 60 second rest between sets

    A1) Lateral Raises --> 15 Lbs
    A2) Front Raises --> 15 Lbs
    A3) Overhead dumbell press --> 30 lbs


    I finished off the workout with pushups until failure. I didn't really count I just did them until I couldn't do anymore.
     
  20. tick

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    Workout Log 02 - JUNE - 2009
    Todays workout...

    Core Training:
    Sets = 4
    Reps = 8 (unless otherwise noted)

    Incline Twists --> 25 lbs
    Weighted Crunchs --> 25 lbs
    Dragon Flags --> BW (which is all you need) only managed 4 reps each set
    Plank --> 25 seconds

    Also did 30 mins of cardio at a moderate pace.



    The Dragon Flag... I dare you all to do it! (Youtube link)

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