2010-02-23 Girlie Man Upper Body Workout

I didn't feel very focused at the gym today.


Flat Bench Presses
50lbs+bar for 8 reps
30s rest

50lbs+bar for 8 reps

30s rest

50lbs+bar for 8 reps

One Arm Bent Over Rows

40lbs for 10 reps per arm

2min rest

45lbs for 9 reps per arm

2min rest

45lbs for 7 reps per arm

Chinups (machine)

105lbs for 10 reps

90lbs for 8 reps

75 for 8 reps

No rests between chinups.

Seated Dumbbell Shoulder Presses

25lbsX2 for 10 reps

2min rest

25lbsX2 for 8 reps

2min rest

25lbsX2 for 7 reps

Standing Dumbbell Curls

25lbsX2 for 10 reps

15lbsX2 for 6 reps

10lbsX2 for 10 reps

No rests between curls.

Skull Crushers

20lbsX2 for 10 reps

1min rest

15lbsX2 for 8 reps

Feeling better now!

2010-02-20 Sicko

Pete aptly titled the workout he, Nick Hanna, and myself did with Curd on Saturday, "Sicko".


Clean and Press X 40. I used an E-Z bar with 25lbs of weight.
Box Jumps X 20
Jumping Jax X 25

T-Bar Swings X 40 (I forget how much weight was used)
Burpees X 20
Jumping Jax X 50

40 Pushups
20 Red Band Stretches
Jumping Jax X 100

Weighted Box Steps X 40 (I used a 60lb bag for the first 10 and then switched to carrying 2 25lb gas cans)
Squats X 20
Jumping Jax X 150

Standing Military Press X 40. I used an E-Z bar with 25lbs of weight. (Curd monitored me the whole way through these and really pushed me. There's no way I would have been able to keep my rests under 10s without him there motivating me)
Squats X 20 (I was supposed to do squat thrusters but I was so out of it I thought I was supposed to be doing regular squats. The last few Military Presses I performed were Squat Thrusters so it still kinda balanced out.
Jumping Jax X 200 (I had everybody cheering me on for these, which helped me keep things moving)


I completed this ridiculous circuit in roughly 54 minutes, Pete came in around 44 minutes, and Nick Hanna killed this routine in just over 34 minutes!

2010-02-17 Upper Body

Wasn't really in the mood to go to the gym today. Spent the day at CFHCC doing First Aid training and didn't really get good food in me today (or much food in me for that matter), but I went anyways, and ate well afterwards...

Dumbbell Bench Press

8 reps with 40lbsX2

8 reps with 30lbsX2

8 reps with 25lbsX2

No rests between sets.

One Arm Bent Over Row

8 reps with 40lbs

8 reps with 40lbs

7 reps with 40lbs

2min rests between sets.

Chin Ups (machine)

8 reps with 105lbs setting

6 reps with 90lbs setting

8 reps with 75lbs setting

No breaks between sets

Shoulder Press

9 reps with 20lbsX2

8 reps with 20lbsX2

7 reps with 20lbsX2

2min rests between sets.

Barbell Curl

10 reps with 30lbs

10 reps with 15lbs

No breaks between sets.

Skull Crushers

12 reps with 20lbsX2

12 reps with 20lbsX2

1 minute of rest between the 2 sets.

Feel pretty good now!

2010-02-13 Douche Bag...

The name came about due to Pete calling Curd a douchebag previously...BIG MISTAKE :D


1 minute per station, no rest in between

Standing Barbell Shoulder Press

Up and Down Stairs Carrying Bags/Gas Cans

Jumping Jacks

Sit-Ups

Zercher Squats (Bag Squats)

Band Pushups (I sucked at these, as the band kept rising to the back of my neck)

2 MINUTE rests between sets!


We did a double (pushups) in the 2nd round, a triple of jumping jacks to start the 3rd round, and finished off the entire routine in 34 minutes!

Felt amazing afterwards!

Congrats to the new guys that were there!

2010-02-04 - Legs

Similar to last time!


Squats
40lbsX2 24 reps

RDLs
10 per side with 40lbs. 2 sets with a 2 minute rest between sets

Dumbbell Step Ups
25lbsX2
16 reps, then 8 reps
25-30s rest between the 2 sets

Forward Dumbbell Lunges
25lbsX2 8 reps per leg, 3 sets
2 minute breaks between sets

Wall Squat Hold!
Held for only 30s, rested 30s, held for another measly 30s, failed after holding for a puny 20s, rested for 10s and then held again for a final 15s

Elbow Planks
Held for 1 minute, rested for 1 minute, held for 1 minute


I did better on the squats, but didn't feel as sturdy doing the RDLs. In addition, the step ups were hard just like last time, because my arms get tired holding the weight! Performed worse on the Wall squat hold as well. The elbow planks were solid, just like last week. The plankopalooza we had recently has made doing planks at the gym a joke.

2010-02-03 Upper Body

Pretty good workout on Wednesday.


Dumbbell Press
40lbsX2 - 6 reps
30lbsX2 - 8 reps
25lbsX2 - 10 reps
No breaks between sets.

Bent Over Dumbbell Rows
40lbsX2 - 10 reps, 9 reps, 7 reps
2 minutes rests between sets

Pullup (machine)
105lbs 8 reps
90lbs 8 reps
75lbs 8 reps
No breaks between sets.

Shoulder Dumbbell Press
20lbsX2 8 reps on all 3 sets
2 minute rests between sets

Dumbbell Bicep Curls
20lbsX2 10 reps
10lbsX2 7 reps
No breaks between the 2 sets.

Seated Dumbbell Tricep Extension
25lbs 12 reps, 8 reps
1 minute break between the 2 sets.