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Author Topic: Cmike3933's Journal  (Read 1211 times)
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Cmike3933
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« Reply #45 on: September 06, 2011, 07:19:20 am »
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I had people over for a labor day cookout, so I did not have much time to get a workout in (better than nothing).

9.6.11

Warmup
5 min elliptical
5 min dynamic warmup

Bench Press
1x20 135
1x20 135

Squat
1x6 45
1x6 95
1x6 135
1x6 185
1x6 225
3x7 255 ( added 10 lbs and did not tweak anything)
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Cmike3933
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« Reply #46 on: September 07, 2011, 08:39:14 am »
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9.06.11

I went on an one hour walk and did some pushups/pullups.

I was asked to play in a competitive basketball league starting this Thursday. I am excited/nervous considering all my injury issues.
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gutts
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« Reply #47 on: September 07, 2011, 05:12:17 pm »
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<a href="http://www.youtube.com/watch?v=N1WsEfyHYTk" target="_blank">http://www.youtube.com/watch?v=N1WsEfyHYTk</a>
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"Life's a Bitch," but God-forbid the bitch divorce me
I'll be flooded with ice so hellfire can't scorch me
Cmike3933
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« Reply #48 on: September 08, 2011, 07:22:06 am »
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9.07.11

Bench
1x5 225
1x4 225
1x3 225

Cable Flies
3x10 60
1x10 70 (actually felt a good pump in my chest)

Decline bench
3x10 135

Tricep Pull Downs
6x10 110

I am trying to work my way up to 3x10 225 on bench. I figure once I am able to do this my max will be over 300lbs @180lbs bodyweight (beast).
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Cmike3933
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« Reply #49 on: September 08, 2011, 07:28:43 am »
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9.08.11

Squat
1x6 45
1x6 95
1x6 135
1x6 185
1x7 245
2x7 255 (felt good probably going to bump it up another 10lbs next week)

RDL
1x6 45
1x6 95
1x6 135
2x7 185

Lunges
2x20 80 (could barely walk after this)

Sitting Calf Raises
2x15 90 (going to bump this up next week)

Standing Calf Raises
3x10 135

Adductor
high reps low weight (get some blood flowing to my injured adductors)
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Cmike3933
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« Reply #50 on: September 09, 2011, 07:39:32 am »
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8.09.2011

Warm-up
5 min. elliptical
Dynamic warm-up
50 jump shots

Bounds
rlrl basketball court x2
rrllrrll basketball court x2
DL basketball court x2

Pogos
2x20 (touching 9'6" backboard)

Jumps
SVJ x3 32,31,30
Drop-step x3 35 ,34,34
DLRVJ x3 39,39,40

Pullups
1x8
1x7
1x4

Leg Raises
2x20 sec

I am not sure what happened today. I hit a couple of  :personal-record:s on my jumps with no stim and a very low volumn of jumping recently. My jumps actually felt uncoordinated yet I was getting crazy high (could barely accelerate on my DLRVJ). I think I can get a couple of inches just by getting my coordination back.
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Cmike3933
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« Reply #51 on: September 15, 2011, 07:50:29 am »
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9.14.11

Bench Press
2x10 225
1x4 225
1x2 225

Incline DB Bench
1x10 50
1x8 55
1x6 55

Cable Flies
3x10 70

Decline Bench Press
3x10 135

Tricep Pull Downs
6x10 100

Core
Plank Rotation x2

Bounds
2 LRLR basketball court
2 llrrllrr basketball court
2 dl basketball court
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Cmike3933
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« Reply #52 on: September 15, 2011, 07:53:44 am »
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9.15.11

Squats
1x645
1x6 90
1x6 135
1x6 185
1x6 225
1x7 245
1x7 265
1x7 275

RDL
1x6 45
1x6 90
1x6 135
3x7 185

Step Back Lunges
3x7 90

Sitting Calf Raises
2x12 100

Stnading Calf Raises
2x15 135
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Cmike3933
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« Reply #53 on: September 22, 2011, 07:26:25 am »
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8.19.11

Overhead Press
1x10 135
1x8 155
1x6 175 

Bench Press
1x20 135
1x15 135
1x10 135

Squat
1x6 45
1x6 95
1x6 135
1x6 185
1x6 225
3x7 255

Had one the best softball games of my life.
Hits: Double off the fence (jogging because i thought it was out), single, triple (game winner with two outs)
Plays: throwout at home from LF and a jumping on the run over head grab (father in law called me the next day at work to tell me how awesome of a play it was)
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Cmike3933
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« Reply #54 on: September 22, 2011, 07:30:27 am »
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8.21.11

Bench Press
2x5 225
1x4 225
1x1 255 (did not increase reps or weight this week)

Incline Bench
1x10 135
1x8 155
1x5 175

Cable Flies
3x10 70

Decline Bench
3x10 135

Tricep pull downs
6x10 100

Core
Hanging leg raises
Plank rotation x2
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Cmike3933
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« Reply #55 on: September 22, 2011, 07:36:25 am »
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8.22.11

Squat
1x6 45 (front)
1x6 95 (front)
1x6 135 (full)
1x6 185 (full)
1x6 225 (half)
1x7 245 (half)
1x7 265 (half)
1x7 275 (half)

RDL
1x6 45
1x6 95
1x6 135
3x7 185

Walking Lunges
2x20 80

Seated Calf Raises
2x15 100

Standing Calf Raises
2x10 150

I have my first league game tonight (basketball). I will update tomorrow with the results.
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