10.16.12: Shoulders & Arms

Tra la la, back to the grind. Jet lagged, between jobs, and my house is a mess, but life is good :)

Standing Barbell Shoulder Press (OHP):

  • 45 lb x 10 reps (+75 pts)
  • 55 lb x 8 reps (+78 pts)
  • 65 lb x 5 reps (+73 pts) <— shit’s heavy.

Push Press:

  • 65 lb x 8 reps (+45 pts)
  • 65 lb x 6 reps (+42 pts)
  • 55 lb x 10 reps (+44 pts)
  • 55 lb x 10 reps (+44 pts)

Dumbbell Bicep Curl:

  • 20 lb x 10 reps (+35 pts)
  • 20 lb x 10 reps (+35 pts)
  • 20 lb x 10 reps (+35 pts)
  • 20 lb x 10 reps (+35 pts)

Triceps Pushdown:

  • 30 lb x 10 reps (+12 pts)
  • 30 lb x 10 reps (+12 pts)
  • 30 lb x 10 reps (+12 pts)
  • 30 lb x 10 reps (+12 pts)

10.05.12: Legs, Back, Shoulders & Arms

FINALLY FOUND A GYM IN SEOUL! So excited. Been nearly a week and I couldn’t WAIT to work out. Tried to hit as many muscle groups as possible in the limited time I had - not sure when I’ll make it back. Awesome work out, felt great even after a series of very long days.

Woot :)

godo2point0 Tracked a Workout for 1,056 pts Today

Barbell Squat:

  • 0 lb x 20 reps (+45 pts)
  • 66 lb x 10 reps (+63 pts)
  • 88 lb x 10 reps (+73 pts)
  • 110 lb x 8 reps (+82 pts)
  • 121 lb x 6 reps (+83 pts)
  • 121 lb x 6 reps (+83 pts)

Thrusters:

  • 66 lb x 8 reps (+76 pts)
  • 66 lb x 8 reps (+76 pts)
  • 66 lb x 8 reps (+76 pts)
  • 66 lb x 8 reps (+76 pts)

Bent Over Barbell Row:

  • 66 lb x 10 reps (+35 pts)
  • 66 lb x 10 reps (+35 pts)
  • 66 lb x 10 reps (+35 pts)
  • 66 lb x 10 reps (+35 pts)

Dumbbell Bicep Curl:

  • 22 lb x 6 reps (+32 pts)
  • 22 lb x 6 reps (+32 pts)
  • 22 lb x 6 reps (+32 pts)
  • 22 lb x 6 reps (+32 pts)

Triceps Pushdown - Rope Attachment:

  • 33 lb x 15 reps (+13 pts)
  • 44 lb x 12 reps (+14 pts)
  • 44 lb x 12 reps (+14 pts)
  • 44 lb x 12 reps (+14 pts)

Cutting 09.23.12: Chest & Arms

Busy day - just a little one first thing this morning.

Incline Dumbbell Bench Press:

  • 20 lb x 15 reps (+58 pts)
  • 25 lb x 12 reps (+60 pts)
  • 30 lb x 10 reps (+62 pts)
  • 30 lb x 10 reps (+62 pts)

Barbell Curl:

  • 44 lb x 8 reps (+19 pts)
  • 44 lb x 8 reps (+19 pts)
  • 44 lb x 8 reps (+19 pts)
  • 44 lb x 8 reps (+19 pts)

Triceps Pushdown - Rope Attachment:

  • 22.5 lb x 10 reps (+11 pts)
  • 22.5 lb x 10 reps (+11 pts)
  • 22.5 lb x 10 reps (+11 pts)
  • 22.5 lb x 10 reps (+11 pts)

Cutting 09.13.12: Chest & Arms

I’m starting to worry that I’m losing muscle during this cut, even though I’m eating 150-200g of protein per day and maintaining my workouts… the past 2-3 days I’ve started to see decreases in strength. Got trapped under 75lbs (always embarrassing) and had to get a spot for the next set before taking it back down to 65. A month ago I was doing a consistent 5x5 at 75. Nick says I just have less in the tank than when I was eating to gain, which makes sense, but still.

Leg day tomorrow.

Barbell Bench Press:

  • 65 lb x 8 reps (+60 pts)
  • 65 lb x 8 reps (+60 pts)
  • 75 lb x 4 reps (+52 pts)
  • 75 lb x 6 reps (+60 pts)
  • 65 lb x 8 reps (+60 pts)

Barbell Curl:

  • 40 lb x 8 reps (+19 pts)
  • 40 lb x 8 reps (+19 pts)
  • 40 lb x 8 reps (+19 pts)
  • 40 lb x 8 reps (+19 pts)
  • super set w/ triceps

Triceps Pushdown - Rope Attachment:

  • 20 lb x 10 reps (+11 pts)
  • 25 lb x 8 reps (+11 pts)
  • 25 lb x 8 reps (+11 pts)
  • 25 lb x 8 reps (+11 pts)
  • super set w/ barbell curl

Cutting 09.07.12: Chest & Arms

Trained with Justin today, and it went pretty well. We had legs on the agenda, but if I’m still popping Advil Cold & Flu every 4 hours, I’d prefer not to divide my body’s attention too much. Benched 35lb dumbbells for the first time, though, so that’s pretty sweet.

Dumbbell Bench Press:
  • 15 lb x 15 reps (+52 pts)
  • 20 lb x 15 reps (+56 pts)
  • 25 lb x 12 reps (+58 pts)
  • 30 lb x 10 reps (+61 pts)
  • 35 lb x 8 reps (+63 pts)
Incline Dumbbell Flyes:
  • 15 lb x 15 reps (+23 pts)
  • 20 lb x 15 reps (+24 pts)
  • 20 lb x 15 reps (+24 pts)
Lying Barbell Triceps Extension (“Skullcrusher”):
  • 30 lb x 15 reps (+13 pts)
  • 30 lb x 15 reps (+13 pts)
  • 30 lb x 15 reps (+13 pts)
Barbell Curl:
  • 40 lb x 8 reps (+19 pts)
  • 30 lb x 8 reps (+18 pts)
  • 20 lb x 8 reps (+16 pts)
  • 40 lb x 6 reps (+18 pts)
  • 30 lb x 6 reps (+16 pts)
  • 20 lb x 6 reps (+15 pts)
  • 40 lb x 4 reps (+15 pts)
  • 30 lb x 4 reps (+14 pts)
  • 20 lb x 4 reps (+13 pts)
  • drop sets

Muscle Gain 08.30.12: Chest & Arms

Nothing major today, though those 30lb dumbbells still feel like a feat. Nice sometimes to just show up, bang out some stuff and go home.

godo2point0 Tracked a Workout for 468 pts
Incline Dumbbell Bench Press:
  • 30 lb x 10 reps (+62 pts)
  • 30 lb x 10 reps (+62 pts)
  • 30 lb x 10 reps (+62 pts)
  • 30 lb x 10 reps (+62 pts)
Barbell Curl:
  • 40 lb x 10 reps (+20 pts)
  • 40 lb x 10 reps (+20 pts)
  • 40 lb x 10 reps (+20 pts)
  • 40 lb x 10 reps (+20 pts)
Bench Dip (Seated Dip):
  • 15 reps (+16 pts)
  • 15 reps (+16 pts)
  • 15 reps (+16 pts)
  • 15 reps (+16 pts)
Push-Up:
  • 10 reps (+19 pts)
  • 10 reps (+19 pts)
  • 10 reps (+19 pts)
  • 10 reps (+19 pts)

Muscle Gain 07.27.12: Chest & Arms

Chest and Arms with Justin today.  Lots of drop sets (as usual) and finally did some bench presses.  Legs and Back tomorrow (since I took yesterday off).

Tracked a workout for 671 pts
  • Barbell Bench Press:
    • 45 lb x 10 reps (+55 pts)
    • 55 lb x 10 reps (+59 pts)
    • 65 lb x 10 reps (+63 pts)
    • 75 lb x 8 reps (+65 pts)
    • 75 lb x 8 reps (+65 pts)
    • 45 lb x 10 reps (+55 pts)
  • Machine Chest Fly (Pec Deck):
    • 45 lb x 10 reps (+13 pts)
    • 35 lb x 5 reps (+10 pts)
    • 25 lb x 5 reps (+10 pts)
    • 45 lb x 10 reps (+13 pts)
    • 35 lb x 5 reps (+10 pts)
    • 25 lb x 5 reps (+10 pts)
    • 45 lb x 10 reps (+13 pts)
    • 35 lb x 5 reps (+10 pts)
    • 25 lb x 10 reps (+12 pts)
    • drop sets
  • Barbell Curl:
    • 40 lb x 10 reps (+20 pts)
    • 30 lb x 5 reps (+15 pts)
    • 20 lb x 5 reps (+14 pts)
    • 40 lb x 10 reps (+20 pts)
    • 30 lb x 5 reps (+15 pts)
    • 20 lb x 5 reps (+14 pts)
    • 40 lb x 10 reps (+20 pts)
    • 30 lb x 5 reps (+15 pts)
    • 20 lb x 5 reps (+14 pts)
    • drop sets
  • Triceps Pushdown - Rope Attachment:
    • 30 lb x 10 reps (+12 pts)
    • 20 lb x 5 reps (+9 pts)
    • 10 lb x 5 reps (+9 pts)
    • 25 lb x 10 reps (+12 pts)
    • 15 lb x 6 reps (+10 pts)
    • 10 lb x 6 reps (+9 pts)
    • drop sets

Muscle Gain 04.27.12: Arms

Today should have been legs but I texted Justin to ask for a change, since my back is still really bad.  He thinks it’s just regular DOMS but intensified because I’m relatively new to deadlifts and pushed myself really hard.  He says he only does his max once every few weeks - that doing them heavy just tears your body apart.  Apparently it’s unnecessary to hit a new PR every week…

So, if I feel any better tomorrow at all, I’m to take that as a sign that it’s not a major injury.  But if the intensity of the pain doesn’t subside, we could have bigger problems.

Either way, completely burned out my arms today, which is awesome.  Eating chicken now like it’s my job.

Tracked a workout for 503 pts

  • Barbell Curl:
    • 30 lb x 12 reps (+19 pts)
    • 20 lb x 12 reps (+17 pts)
    • 15 lb x 12 reps (+17 pts)
    • 30 lb x 12 reps (+19 pts)
    • 20 lb x 12 reps (+17 pts)
    • 15 lb x 12 reps (+17 pts)
    • 30 lb x 12 reps (+19 pts)
    • 20 lb x 12 reps (+17 pts)
    • 15 lb x 12 reps (+17 pts)
    • drop sets
  • Standing Dumbbell Triceps Extension:
    • 35 lb x 10 reps (+25 pts)
    • 30 lb x 10 reps (+24 pts)
    • 25 lb x 10 reps (+24 pts)
    • 30 lb x 10 reps (+24 pts)
    • 25 lb x 10 reps (+24 pts)
    • 20 lb x 10 reps (+23 pts)
    • 30 lb x 10 reps (+24 pts)
    • 25 lb x 10 reps (+24 pts)
    • 20 lb x 10 reps (+23 pts)
    • drop sets
  • Triceps Pushdown - Rope Attachment:
    • 17.5 lb x 12 reps (+11 pts)
    • 12.5 lb x 6 reps (+10 pts)
    • 7.5 lb x 6 reps (+9 pts)
    • 17.5 lb x 8 reps (+11 pts)
    • 12.5 lb x 4 reps (+8 pts)
    • 7.5 lb x 4 reps (+8 pts)
    • drop sets
  • Preacher Curl:
    • 25 lb x 12 reps (+18 pts)
    • 25 lb x 12 reps (+18 pts)
    • 25 lb x 12 reps (+18 pts)
    • 25 lb x 12 reps (+18 pts)

Muscle Gain 03.29.12: Arms

Found myself with an hour to spare between appointments this morning, and so though today was supposed to be a rest day, I popped into the Extreme Fitness near my office (glad my membership works for all locations) and fit in a quick arm workout.  I was going to squeeze arms and legs into tomorrow morning before heading to Ottawa for the weekend, but now I only have to do legs. Sooo, woot :)

godo2point0 Tracked a workout for 361 pts
  • Barbell Curl:
    • 30 lb x 12 reps (+19 pts)
    • 30 lb x 12 reps (+19 pts)
    • 30 lb x 12 reps (+19 pts)
    • 30 lb x 12 reps (+19 pts)
    • super set with tricep press
  • Seated Triceps Press:
    • 25 lb x 12 reps (+12 pts)
    • 25 lb x 12 reps (+12 pts)
    • 25 lb x 12 reps (+12 pts)
    • 25 lb x 12 reps (+12 pts)
    • super set with barbell curl
  • Dumbbell Bicep Curl:
    • 15 lb x 10 reps (+33 pts)
    • 15 lb x 10 reps (+33 pts)
    • 15 lb x 10 reps (+33 pts)
    • 15 lb x 10 reps (+33 pts)
    • super set with rope tricep ext
  • Cable Rope Overhead Triceps Extension:
    • 15 lb x 12 reps (+11 pts)
    • 20 lb x 12 reps (+11 pts)
    • 20 lb x 10 reps (+11 pts)
    • 20 lb x 10 reps (+11 pts)
    • super set with dumbbell curl
  • Cycling:
    • 0:40:00 || 8 km (+61 pts)
    • to and from work