Z Michels-Gualtieri

Tuesday, June 2, 2009

2009-06-03T14:19:00.000-07:00

I hit a lighter Squat workout tonight. I had a soft sore in my knee and on the top of my hamstrings, but both went away after my first few sets.

Walked to the Gym

Squats (Extra Deep)
Bar x 15

Good Mornings
Bar x 15

Squats (Extra Deep)
95 x 15
115 x 10
135 x 10
155 x 10
185 x 10
205 x 10
225 x 11

Leg Extension
100 x 15
120 x 12
140 x 12
160 x 10

Knee Ups (Calves)
25 x 5
35 x 5
45 x 5
70 x 5

Zeek

Monday, June 1, 2009

2009-06-02T15:13:00.000-07:00

I hit a great Shoulders / Biceps workout today,

Warm Up, 5 lb

Shoulder Press
30 x 10
35 x 7
40 x 7
45 x 6
50 x 5 PR
50 x 5
50 x 5
50 x 5
50 x 5

This felt like a good weight, the only problem was getting the weight from my knees to the air, but once I got there, I was good.

Forward Shoulder Raises
15 x 5 each arm, 1 at a time
20 x 5
25 x 5 PR

Side Shoulder Raises
15 x 5
17.5 x 5
20 x 3/2 PR, sloppy

Outward Extensions
100 x 5
100 x 5
110 x 5 PR?

MY BICEPS ARE FINALLY FUCKING SORE! Because of below...

Standing Curls
25 x 10
30 x 8
30 x 8

Concentration Curls
15 x 10
20 x 8
20 x 8
20 x 8
20 x 8

Standing Curls
30 x 8
35 x 8

Standing Bar Curls
25 x 10
45 x 8
65 x 4 sloppy
45 x 8

Pull Up
BW x 3

Zeek

Saturday, May 30, 2009

2009-05-31T12:07:00.000-07:00

Another meh workout,

Walked to the Gym
Warm Up, 5 lb

Sumo Deadlifts
Bar x 10
135 x 3
185 x 3
225 x 3
225 x 3
250 x 1

From here on I could feel my lower back arched too much. Though I have hit Deadlifts for 3 reps in the past at 250, I didn't want to hurt my back - at all. Besides that, 250 is about the exact weight my grip starts to give out. I dropped the weight,

135 x 10

This next one I kinda made up. I had the bar at hanging arm's length when standing. I gripped the bar, left hand over, right hand under, and did shrugs.

Bar Shrugs
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

I got a full night of rest (since this workout) and I don't feel as sore as would've hoped. Atleast not yet. I'll do better next time....

Zeek

Wednesday, May 27, 2009

2009-05-31T11:35:00.000-07:00

Still hitting those PR's, great chest workout,

Walked to the Gym
Warm Up, 5 lb

Hybrid Dumbbell Press
40 x 10
45 x 5
50 x 5
55 x 5
60 x 5
60 x 5
60 x 8 PR

Before my workout, Jonathon at the gym told me about a great chest workout. What it is is 25 Push Ups, but the catch is that you start at one Push Up, hold a Plank for 5 seconds, then do two, hold for 5 seconds, then do 3, hold for 5, and so on. Once you reach 5 rounds, you go 4, 3, 2, etc. with 5 second holds. Here was my go,

5 x 5 Push Ups
Round 1: All but last 3 sets
Round 2: All but last 4
Round 3: All but last 1
Round 4: All

I think what changed was the angle of my head. I started with my head up right and forward then by the last 2 rounds I switched to face looking down. I guess it made a big difference. Total, I could've done 100 Push Ups, I hit 89.

After that I did various ab excersizes. I started with the Incline Sit Up with a pink bar and a twist (2 on each side). After two sets of that, about 8-6 reps for them, I dropped down to the wooden bar. I hit that for about 8 reps. I got up and did Hanging Knee-Ups for 20 reps. Went to the Roman chair and hit 10 Leg Ups, then 5 for each side, and back to the Knee-Ups. Once more round of the Roman Chair and I think that was it.

Zeek

Tuesday, May 26, 2009

2009-05-26T19:24:00.000-07:00

FUCK YES. I beat my goal early for the month. I was hoping to hit 360+ Squats by June 1st for 3+ reps. But tonight, I hit 365 for 3. This time was true low back,

Warm Up, 5 lb

Squat
Bar x 20

Goodmorning
Bar x 20

Squat
135 x 10
185 x 3
225 x 3
265 x 3
305 x 3
325 x 3
345 x 3 PR
365 x 3 PR

Walking Lunges
50 KB x RH
50 KB x LH
50 KB x RH
50 KB x LH

Standing Calf
235 x 5
255 x 5
275 x 5
295 x 5
315 x 5 PR
315 x 5
315 x 5

Zeek

Saturday, May 23

2009-05-26T19:16:00.000-07:00

Great arms workout,

Warm Up, 5 lb

Shoulder Press
30 x 10
35 x 8
40 x 6
45 x 5
45 x 5
45 x 5
45 x 5
45 x 5

Forward Raises
15 x 10

Side Raises
15 x 5

Forward Raises
20 x 10

Side
15 x 5

Forward Raises
20 x 10

Side Raises
20 x 5

Eagles (Backward Raises(?))
10 x 10
15 x 8
15 x 6

Skull Crushers
25 x 10
35 x 8
45 x 6
50 x 5
55 x 5
60 x 5 shitty form

Outward Overheads
70 x 10
80 x 6
90 x 5

Dips
BW x 5

Flat Dips
BW x 20

Standing Curls
25 x 10
30 x 10
35 x 8
35 x 6

Incline Curls
20 x 10
20 x 8
20 x 6

Concentration Curls
20 x 9/1
20 x 9/1
20 x 8
20 x 8
20 x 6
20 x 6

Pull Up
BW x 1 w/ inverse

Zeek

Friday, May 22, 2009

2009-05-26T19:13:00.000-07:00

Great Deadlift workout,

Ran to the Gym
Warm Up, 5 lb

Deadlifts
Bar x 10
135 x 10
185 x 3
225 x 3
250 x 3
250 x 2/1
250 x 3
250 x 2/1
250 x 2/1

I may have done better in the past by several reps, but I stood in there,

Long Pull
100 x 5
110 x 5
120 x 5
120 x 5
120 x 5
120 x 5 PR
120 x 5

Pull Ups
BW x 5
BW x 2

Zeek

Wednesday, May 20, 2009

2009-05-26T19:12:00.000-07:00

Great chest workout with Goody,

Bike to Gym
Warm Up, 5 lb

Flat Bench
Bar x 20
Bar x 20
75 x 10
95 x 22

Apparently that's great for me. It hit complete failure by my last rep. 90 lb being the working weight because "You're current max is 135lbs for 3 reps. 62-63% of your 3RM is about 85lbs. But, because you were able to do 135lbs for 3 reps, we'll round it up to 90lbs." - Goody.

Incline Bench Dumbbell
40 x 3
40 x 3
40 x 3

Dumbbell Flyes
20 x 17
25 x 13
25 x 15

Chest Press Negatives
Set 1 - 225 x 5 sec
225 x 4 sec
225 x 6 sec
Set 2 - 140 x 9 sec
140 x 8 sec
140 x 7
Set 3 - 140 x 6 sec
140 x 5 sec
140 x 4 sec

Dumbbell Pull-Overs
35 x 12

Not bad...

Zeek

Tuesday, May 19, 2009

2009-05-26T19:10:00.000-07:00

Great legs workout,

Walk to the Gym
Warm Up, 5 lb

Squats
Bar x 12

Goodmorning
Bar x 12

Squats
135 x 6
185 x 4
225 x 3
275 x 3
315 x 3
330 x 3 PR

Leg Extension
140 x 17
160 x 13
180 x 8

Standing Calf
255 x 5
275 x 5
275 x 5
295 x 5

Zeek

Sunday, May 17, 2009

2009-05-18T05:58:00.000-07:00

Legit arms workout. I was really hoping I'll get a decent Biceps sore... for the first time. Right now, earlier the next day, I have a slight sore, but I'm also not completely rested so we'll see, anyway,

Ran to Gym
Warm Up, 5 lb

Dips

BW x 12

BW x 6

BW x 4

Triceps Press (Down)

50 x 10
75 x 8
90 x 6
100 x 5 x 3

Overhead Triceps Press (Outward)

50 x 10
70 x 7
70 x 7
80 x 5
80 x 5

Dips

BW x 4

Bw x 2

Flat Dips

BW x 10

Standing Curls (each)

25 x 12
30 x 10
35 x 8
30 x 8
32.5 x 8

Concentration Curls (each)

20 x 10
20 x 10
25 x 5/1
25 x 5/1
22.5 x 6/1
22.5 x 6/1

21's (barbell)

25 x 7/7/3/2/2 (total x 21)

Pull Up

BW x 1 w/ inverse on down

Zeek

Friday, May 16, 2009

2009-05-16T12:36:00.000-07:00

Pretty quick Deadlift workout. Right after I took a Karate class with some friends, last time I ever will... it was like a freaking cult worshipping some asian guy. Anyway!

Ran to Gym
Warm Up, 5 lb

Deadlifts

Bar x 10

135 x 5

185 x 3

225 x 3

250 x 2/1

I had no idea why I couldn't hit this for 3... I had this idea in my head that I could do 275 but I recently discovered my last Deadlifts were only for 250, 5 reps at the most. The form was sumo so I switched between conventional and sumo and dropped the weight,

135 x 10 conv

135 x 10 sumo

185 x 5 conv

185 x 5 sumo

Lat Pull Back

100 x 5

110 x 5

120 x 5 pr

120 x 5
120 x 5

Zeek

Friday, May 15, 2009

2009-05-16T10:59:00.000-07:00

Great shoulder and abs workout,

Walk to Gym
Warm Up, 5 lb

Dumbbell Shoulder Press

25 x 10
30 x 5
35 x 5
40 x 5
40 x 5
40 x 5
40 x 5
40 x 5

Forward Shoulder Raises (per arm)

20 x 10
25 x 10
25 x 12

Side Shoulder Raises (both)

20 x 5
20 x 5

20 x 4/1 inverse

10 x 10

Seated Reverse Bear Hugs (?)

50 x 10

60 x 10

60 x 8

Abs

Ball Passes

Laying Hold
Ball Passes
Laying Hold
Plank x 1 min

Zeek

Wednesday, May 13, 2009

2009-05-13T11:57:00.000-07:00

Chest workout with Goody. It may have been an off week but I tried for 1 rep max,

Ran to Gym
Warm Up, 5 lb

Flat Bench w/ Roller

Bar x 20

75 x 5

95 x 1

115 x 1

125 x 1

135 x 1

150 x 1 assisted

140 x 1 assisted

150 x 1 assisted, but better

95 x 12 to failure

Incline Dumbbell Press

35 x 5

40 x 5

Rubber Band Flat Bench

20 KBs x 12

20 KBs x 10

20 KBs x 8

I agree, I showed some testicular,

Zeek

Tuesday, May 12, 2009

2009-05-12T10:49:00.000-07:00

Decent Squat workout. I was deprived on sleep the last couple of days and was worried about lifting today, but, I got through it.

Warm Up, 5 lb

Squats

135 x 5

185 x 3

225 x 3

275 x 3

315 x fail (1)

315 x 1

The thing is, 315 is my max with 3 reps right now, for little sleep and able to crank out 3 reps I think I did pretty well,

Leg Press

140 x 20

160 x 15

180 x 12

Leg Curl

120 x 10

140 x 8

160 x 5/1

Calf Raises

215 x 5

235 x 5

255 x 5
255 x 5
255 x 5

Zeek

Thursday, May 7, 2009

2009-05-07T10:23:00.000-07:00

Great chest workout,

Walked to Gym

Warm Up, 5 lb

Bench

45 x 10

95 x 5

115 x 5

125 x 5

135 x 4/

Dumbbell Flys

25 x 5

25 x 5/1

Push Ups

Regular x 10
Diamond x 6/1

Incline Crunch w/ Twist

Pink (bar) x 10

Plank x 1.5 min

Pink x 5

Plank x 2.5 min

Roman Chair

Front x 15

Side x 5/5

Concentration Curls

20 x 10 x 10

20 x 6 / 15 x 4
20 x 6 / 15 x 4

Chin Ups

BW x 1 w/ inverse on down

Zeek

Monday, May 4, 2009

2009-05-05T18:44:00.000-07:00

Arms - Triceps first. Overhead Forward Press,

Warm Up, 5 min
60 x 15
80 x 12
90 x 10
100 x 8

Downward Press,

60 x 10
70 x 8
80 x 6

Dips,
BW x 6
BW x 7
BW x 6

Flat Dips,

BW x 15
BW x 20
BW x 15

Standing Curls,

25 x 12
30 x 8
32.5 x 6
32.5 x 6

Concentration Curls,

15 x 16 ea
20 x 13
15 x 21 last 2 assisted
20 x 21 last 3 assisted

Chin Ups,

BW x 8

Zeek

Thursday, April 30, 2009

2009-04-30T18:41:00.000-07:00

Hybrid Dumbbell Press,

Warm Up, 5 lb
35 x 10
40 x 8
45 x 6
50 x 5
55 x 5 spot
55 x 5
55 x 5
55 x 5
55 x 5:1 inverse

Dumbbell Flys,

25 x 5
30 x 5
30 x 5

Rope Press

30 x 25 15 ea
40 x 15 20 ea
40 x 10

Push Ups x 5

Zeek

Monday, April 27

2009-04-28T17:16:00.000-07:00

Hard. A very hard workout completed with Goody. First, Lower Back Squats,

Walked to Gym
Warm Up, 5 lb

Squats,
Bar x 20

Goodmornings,
Bar x 20

Squats,
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3

Now Bottums-Up Squats (Smith Machine),

90 + Bar x 5
140 x 5
160 x fail
150 x 3

Leg Press (One Leg),

LF + Sled x 5
RF + Sled x 5
LF + Sled + 50 x 5
RF + Sled + 50 x 5
LF + Sled + 50 x 5
RF + Sled + 50 x 5

Seated Leg Curls,

120 x failure (7-15)
140 x failure (6-12)
140 x failure (5-9)

Toe Press,

195 x 5
215 x 5
235 x 5
255 x 5

Zeek

Friday, April 24

2009-04-24T23:39:00.000-07:00

Slow day, quick workout. First, a semi-improv Triceps Overhead press except fists are facing me (a) then immediately followed by a regular Overhead press (using flat bar),

Warm Up, 5 min Cardio

50 x 10 a

50 x 10 b

60 x 8 a

60 x 8 b

70 x 6 a

70 x 6 b

80 x 4 a

80 x 4 b

80 x 4 a

80 x 4 b

Now Dips with weight,

25 lb - 5 sec (held in Dip)

10 lb - 5

Flat Dips,

BW x 30

Now Standing Dumbbell Curls,

30 x 10 ea

35 x 8

Standing Bar Curls,

65 x 8

35 x 21's set

Concentration Curls,

15 x 6 per arm

15 x 6

20 x 6 last assisted

Chin Ups,

BW x 8

BW x 5

Standing Dumbbell Curls,

20 x 8 both arms

Zeek

Wednesday, April 23, 2009

2009-04-23T10:35:00.002-07:00

Great chest workout. I wished I could've done more weight, but Goody doesn't take no for an answer. So first, Bench Press with Arc Support,

Bar x 15

75 x 12

95 x 10

Now onto Incline Dumbbell Press,

70 x 12 (35 ea)

70 x 10

Rubber Band Bench,

85 x 12 (two 20 lb Kettlebells + bar)

85 x 10

85 x 8

Fingertip Push Ups,

4 failure

5 failure

Incline Sit Ups,

2 x Twists w/ 15 lb Medicine Ball

1 x Twists

Zeek

Wednesday, April 23

2009-04-23T10:35:00.001-07:00

Tuesday, April 21, 2009

2009-04-21T16:57:00.000-07:00

So far, BEST WORKOUT EVER! Every lift I did was a PR and they all were perfect form. So first, Squats,

Walked to Gym

Warm Up, 5 lb

Bar x 20

Goodmornings x 20

135 x 10

185 x 3

225 x 3

265 x 3

285 x 3 PR!

300 x 3 PR!!

315 x 3 PR!!!

Last week I did 275 Squats, and tonight, with no assisted reps or anything (but a spot) I was able to do 315! (TRIPLES on each side) So now onto Leg Extensions,

120 x 24

150 x 20

170 x 10/3 rested at 10, then 3, PR

Now Kettlebell Lunges,

RH x 50

LH x 50

RH x 50

LH x 50 PR for 4 sets

And lastly, Calf Raises,

195 x 10

215 x 8

235 x 6

255 x 6

Zeek

Monday, April 20, 2009

2009-04-20T17:09:00.000-07:00

GREAT workout, seriously. I had so much stress that powered this workout and which caused some serious PR's. So first (a) refers to Tricept Pull Downs and (b) Tricept Overheads. Here we go,

Walked to Gym

Warm Up, 5 lb

60 x 10 a

60 x 10 b

70 x 5 a

70 x 5 b

80 x 5 a

80 x 5 b

90 x 5 a

90 x 5 b

100 x 5 a PR!!!

100 x 5 b PR!!!

Dips x 6

Flat Dips x 16

Dips x 5

Flat Dips x 6

Felt great, now onto Preacher Curls with the Wide Bar,

Bar x 10

Bar (lb?) + 20 lb x 5

+20 x 5

+40 x 5

+50 x 5

+50 x 5 PR!!!

Now Reg Curls,

30 x 10

35 x 6

21's,

45 last 3 were intense

25 hard

Chin Ups,

8 shorter ones

Assisted Chin Ups

-50 x 8

-80 x 8

Zeek

Sunday, April 19, 2009

2009-04-19T18:42:00.000-07:00

Great Deadlift workout. Tried some new made-up lifts that seemed to workout well too. First, Deadlifts,

Walked to Gym
Warm Up, 5 lb
Bar x 20

Goodmornings (Bar) x 20

135 x 10

185 x 5

225 x 5

250 x 5

This next lift was a bar Shrug-and-Hold. In the Squat jail, I grabbed the bar in front, just below waist level, and held for x amount of seconds. Also, I turned around and held right below my ass for x amount of time while flexing and holding my upper back,

Bar x 30 sec front

Bar x 30 sec back

95 x 30 sec front

95 x 30 sec back

95 x 30 sec front

95 x 30 sec back

Now Pull Ups, I did Close and Wide, all the way down,

6 Close

4 Wide

4 Close

2 Wide

Back Pull Ups,

4 Close

2 Wide

Zeek

Friday, April 17, 2009

2009-04-19T18:34:00.000-07:00

An alright Shoulders workout. This month really seems to be all about the PR's. Anyway, Shoulder Press,

Walked to Gym
Warm Up, 5 lb
25 x 10
30 x 5
35 x 5
45 x 5 PR!!!
45 x 5
45 x 5
45 x 5
45 x 5

Forward (Shoulder) Raises
20 x 10 ea

Side Raises
15 x 5 both

Both Raises
15 x 10 both

Forward (Shoulder) Raises
20 x 10 ea

Side Raises
15 x 5 both

Both Raises
15 x 10 both

Back Raises
15 x 5 both
15 x 5

Zeek

Wednesday, April 15, 2009

2009-04-16T09:46:00.001-07:00

Great Chest session with Goody, first Bench,

Walked to Gym

Warm Up, 5 lb

Bar x 20

95 x 3

115 x 3

135 x 3 PR!!!

Now this new lift... Goody's gigantic rubber bands we mounted two kettle bells to each side of the bar. The kettle bells hung about 1-2 ft depending on the weight. Now to be called, Rubber Band Bench (RBB),

85 x 10

105 x 6

105 x 5

A great weight for me, first, 20's on each side, then ending at 30's. Now Dumbbell Incline,

35 x 6

45 x 6

45 x 5

Now these last sets were very fast paced, little rest time,

Dips x 5

Push Up Incline x 9

Dips x 1

Flat Dips x 15

Push Up Incline x 5

Push Up x 3

Girl Push Up x 3

Good/y workout

Zeek

Tuesday, April 14, 2009

2009-04-14T17:19:00.000-07:00

Best workout ever! Legs today, Squats first,

Walked To The Gym
Warm Up, 5 lb

Squat,
45 x 20

Good Morning,
45 x 20

Squat,
135 x 10
185 x 5
225 x 3
255 x 3
275 x 3 PR!!!
275 x 3 PR!!!

YES, felt great. Now onto Leg Extensions,

120 x 20
140 x 18
160 x 15

Good good, now Calf Raises*, (Tip Toe Press)

185 x 12
215 x 8
225 x 5 PR!!!

YES!

Zeek

Friday, April 10, 2009

2009-04-10T15:08:00.000-07:00

A decent chest workout with Scott, we did Chest. First, Hybrid Dumbbell presses,

35 x 10
42.5 x 5
47.5 x 5
55 x 3
52.5 x 5
52.5 x 4
52.5 x 4
52.5 x 5

If it wasn't 5 reps, it was a failure set. Moving on, Incline Bench Press,

45 x 10
95 x 5
90 x 5 for form
90 x 5
90 x 5
105 x 5 felt easy

Now onto the Rope Press on the ball,

25 x 15
20 x 10 better form
17.5 x 10

And lastly, Pushups,

BW x 9 to complete failure
BW x 6 to complete failure

Zeek

Tuesday, April 7, 2009

2009-04-07T19:26:00.001-07:00

After feeling surprisingly sore from my last workout, I decided to get back to the gym today. First, Abs,

15 Minute Abs Class (HELL)

Then onto more Abs, this first one is hanging by my hands and pulling my knees to my chest,

BW x 20

Now some work on the adjustable incline chair. At the lowest with a wooden bar behind my head, come up for a full crunch, then down slowly and twisting 2 times a side,

BW x 4

Up two notches,

BW x 5

Two more...

BW x 6

Back to hanging knee-ups,

BW x 20

And lastly, Roman Chair Knee-Ups,

BW x 20

Now some weight. I didn't get a chance to get my calves in my last leg workout so here we go. First on the Seated Tip Toe Press (this one is just for you Goody),

45 x 10

90 x 5

115 x 3

Regular Tip Toe Press,

195 x 5

215 x 3

235 x 3 pr

Lastly some quick Forearm/Wrist work, first with a bar, Wrist Curls,

Up, 25 x 15

Down, 25 x 10

Now Up's are bar, and Down's are Dumbbell,

Up, 25 x 15

Down, 20 x 15 ea

Up, 25 x 10

Down, 20 x 10

And lastly two Dumbbells for Up's,

40 x 10 ea, alternating

Zeek

Monday, April 6, 2009

2009-04-06T20:28:00.001-07:00

Another meh workout. I did legs tonight but wasn't feeling it. It's weird because I've been happier recently but still, it was a late workout. After a brief warm up I could tell my knees were becoming pained. So after stretching they felt much more relieved. So instead of Squats, Hack Squats,

No Weight x 10 (75 lb is weight of machine)

200 x 6

300 x 5

First time doing Hack Squats, I think, but then onto walking with Kettle Belles,

LH x 40

RH x 40

LH x 40

RH x 40

LH x 50

RH x 50

Zeek

Saturday, April 4, 2009

2009-04-05T07:24:00.001-07:00

Pretty good arms workout, starting with Skull Crushers,

Warm Up, 5 lb

35 x 10

45 x 5

50 x 5

55 x 3 fail on 4

55 x 5 pr

55 x 5

Now some overhead pulls. This are slightly different, at the very end your hands turn parallel to the ground and you pull out opposite directions,

50 x 10

70 x 5

80 x 5

80 x 4 fail on 5

80 x 5

Dips,

BW x 2 fail on 3

BW x 3

Incline Hybrid Curls, both hands,

20 x 10

25 x 5

Now just one handed,

30 x 6

Standing Hybrid Curls,

35 x 6

Concentration Curls,

20 x 10

25 x 5 last assisted

25 x 5

25 x 5 last assisted

And lastly, Chin Ups,

BW x 6/4

My Addiction...

2009-04-03T21:17:00.000-07:00

" 16 yo working to be pumped, pained, and pleased "

Just about a week after my first blogged workout I thought of this phrase and from there I knew writing this blog would be essential for weight lifting. Props to Goody who suggested it in the first place. The man who has helped me come along more than anyone else, advice is his middle name and discipline is his last. He's made me 'Zeek', Thanks Goody.

Forever, I've had an addictive personality, whether it was drawing when I was a kid, running last year, or working out, I've always found that things that interest me become my addictions. It's been since September '09 (15 years old) when I started working out at Results. Scrawny, from running all the damn time, I was set on becoming the next Arnold from the night I came across a picture of the Olympian. At the time, I was about 5"8 and weighing in 115 lb.

Shortly after I discovered his use of steroids. I felt let down, my idol at the time was now just a cheater. But, I used this to my advantage, I decided to continue working out, but to never use steroids or anything considered 'cheating'. Because of my determination, my diet consists of no high fructose corn syrup, corn syrup, or just plain sugar. Sodas and candy are part of the past and traveling to Sweden has opened me to new foods.

So now, 4-6 days of the week I will go to a gym and work for hours. I stay hydrated, lift hard, watch form, cram protein, and lastly, blog it.

Zeek (5"9 and 150 lb)

Friday, April 3, 2009

2009-04-03T20:22:00.000-07:00

A great upper back workout. Since I couldn't finish my workout with Goody, I did it all over today and it worked out. First, warm ups,

Warm Up, 5 lb

Squats,
10 x 10
Deadlifts,
10 x 10
Squats,
10 x 10

Deadlifts,

45 x 10 sumo
135 x 5
185 x 3
205 x 3
225 x 3
225 x 3
250 x 3 pr

Hanging Cleans,

45 x 10
65 x 5
85 x 3
95 x fail
85 x 5
85 x 5 pr

Lat Pull Back Things... (my bad Goody)

110 x 5
120 x 3
120 x 3
130 x 3
130 x 3 pr

Set a few personal records, workout was great.

Tuesday, March 31, 2009

2009-03-31T05:48:00.000-07:00

Best chest workout in a while, starting with Dumbbell Press,

Warm Up, 5 lb
35 x 15
40 x 5
47.5 x 5
52.5 x 5
52.5 x 5
52.5 x 5
55 x 5 spot, personal record, felt easy

Push Ups,

BW x 10

Dumbbell Flys,

20 x 3
22.5 x 3
25 x 3
27.5 x 3
30 x 3

Push Ups,

BW x 10

Rope Press, sitting on the bouncy ball and pressing forward with arms, each gripped with a rope,

20 x 20 ea
20 x 15
20 x 12/3

Push Ups,

BW x 9/1

Zeek

Monday, March 30, 2009

2009-03-30T05:47:00.000-07:00

One of the greatest legs workouts I've ever had. This one was with Goody, funny seeing him at bubbles the next day...

Warm Up, 5 lb

Goodmornings,

BW x 25

Squats,

BW x 25

Goodmornings,

BW x 20

Squats,

BW x 20
135 x 5
185 x 3
205 x 3
225 x 3
250 x 3 personal record!

Leg Extensions,

120 x 22
140 x 18
160 x 12/1/1/1

The last reps on all the sets were the worst. So much pain...

Stiff Legs,

45 x 15
135 x 3

Tip Toe Press, machine with pad above shoulders and press from the toe vertically (up),

175 x 12
195 x 9
215 x 7 personal record

Zeek

Thursday, March 26, 2009

2009-03-26T05:47:00.000-07:00

Chest workout on the boat, not the best, not the worst... Dumbbell Press,

30 x 10
40 x 8
40 x 6
50 x 5
50 x 5
50 x 4
50 x 5
50 x 3

Dumbbell Flys,

20 x 10
25 x 6
25 x 4
25 x 4
25 x 4

Push Ups,

BW x 10
BW x 10
BW x 8
BW x 5

Zeek

Wednesday, March 25, 2009

2009-03-25T05:46:00.000-07:00

This workout started with a light 2 mile run around the cruise. Pretty soon after I did 8 minute abs, then onto the gym workout,

2mi Run
8 Minute Abs

This exercise was me planted on the ground and lifting to my tip toes with a dumbbell in each arm,

40 x 10 all each arm
50 x 8
60 x 5
60 x 6
60 x 5
60 x 5
60 x 5
30 x 15

Now, on the tip of the stairs, did the same type of exersize again. The purpose of this now was so that I could go negative height,

BW x 10
20 x 8
30 x 7
40 x 5
50 x 4
60 x 3
BW x 10

Zeek

Monday, March 23, 2009

2009-03-23T05:46:00.000-07:00

These were my special improve squats. The big bouncy ball was under me held by two dumbbells, then standing in front with two dumbbells b my shoulders, and again, last few sets super-sets

30 x 10 all both arms
40 x 8
50 x 6
55 x 5
55 x 5
55 x 5
55 x 5
55 x 6

30 x 15

Walking Kneels, about a 40 ft distance,

40 x 2 per arm, switched at end, then repeat (hence x 2)
45 x 2

Leg Extensions,

10 x 10 (10 = 100? didn't say)
11 x 8
12 x 6
12 x 6
12 x 6

Leg Curls,

8 x 8 (same as above)
9 x 6
10 x 5
10 x 5
10 x 5

8 Minute Abs,

1m x Leg Lifts
2m x Right/Left Foot Crunches
1m x Biclyes
1m x Planks
2m x Spoons/Inverse
1m x Killer Sit Up (15s x 4)

Zeek

Sunday, March 22, 2009

2009-03-22T09:28:00.000-07:00

These workouts, most of them, were super-setted at the end, but later in the day...

Arms, French Raises, the overhead (1 dumbbell) triceps lift,

20 x 10
25 x 7
30 x 6
35 x 5
35 x 5
35 x 5
35 x 5
40 x 5

20 x 15
10 x 15

Pull Down Extensions for triceps again,

50 x 10
60 x 7
70 x 6
80 x 5
80 x 5
80 x 5

40 x 10
20 x 10

Flat Dips,

BW X 15
BW x 10
BW x 5

Incline Curls (laying back),

20 x 10
20 x 8
25 x 6 (this and lower are alternating)
30 x 6
30 x 6
30 x 6

Standing Curls,

30 x 10 ea
35 x 6
35 x 6
35 x 6

Concentration Curls

20 x 10 ea
25 x 6
25 x 6 last rep assisted
25 x 6 last rep assisted

Zeek

Sunday, March 22, 2009

2009-03-22T05:44:00.000-07:00

This was my first workout on the Cruise, also the first of the two I did in the day. The equipment was limited but I made due. Also, due to rocking of the boat, some lifts were thrown off because of balancing while lifting. This was a shoulders workout, starting with Arnold Presses,

25 x 10
30 x 8

Now Shoulder Press,

35 x 6
40 x 5
40 x 5
40 x 5
40 x 6
40 x 3

One dumbbell in front at a time (alternating), Foreword Raises,

20 x 10 (10 ea)

Side Raises,

15 x 10 (alternating)
Both x 3 (both arms)
15 x 6

Back Push, I may have invented this, my legs were slightly bent, back arched forward and pulling dumbbells vertical (up)

20 x 8
25 x 5
25 x 5
25 x 5

Zeek

Wednesday, March 18, 2009

2009-03-18T05:43:00.000-07:00

Here we go, Deadlifts. This were Sumo Deadlift with some shiny shaved legs. The form was great and I was able to pull a bit,

Warm Up, 5 lb
135 x 10
165 x 8
165 x 6
205 x 5
205 x 5
205 x 5
205 x 5
205 x 3/2/1

Now another upper back, pulling Dumbbells with one arm, chest parallel to flat bench, knee and arm holding me up,

20 x 10 x 2 (x2 for 1 ea an arm)
30 x 8 x 2
50 x 5 x 2
50 x 5 x 2
55 x 5 x 2
55 x 5 x 2

Now some Overhead Pulls, close grip,

55 x 8
65 x 6
75 x 4

And lastly, some close grip Pull Ups,

BW x 6
BW x 5

Zeek

Tuesday, March 17, 2009

2009-03-17T18:18:00.000-07:00

This wasn't my best workout but I stayed in there and changed it a little to compensate. Today was chest, first, Bench,

Warm Up, 5 lb
40 x 10
95 x 8
110 x 6
125 x 6 spot
125 x 6 spot
125 x 1 miss
95 x 6
95 x 6

I attempted a third set of 125 but failed bad. I dropped the weight and pumped out what I could. Next was Incline Dumbbell Press,

35 x 8
35 x 8
35 x 8
35 x 8
40 x 5

Good set. My form was a little weak, but for the rest - good. Lastly, Seated Ball Rope Press,

(3 Sets to Failure)
15 x 20
17.5 x 15
20 x 9

Zeek

Monday, March 16, 2009

2009-03-16T20:29:00.000-07:00

Great legs workout. Part of the new program Goody has set me up with. First, Squats,

Warm Up, 5 lb

135 x 10

165 x 8

185 x 6

200 x 5

200 x 5 drop to seat

210 x 5 spotted

Now to Power Squats,

200 x 8

300 x 6

400 x 5

Leg Extensions,

150 x 6

180 x 6

180 x 5

Standing Calf,

175 x 6

195 x 5

215 x 5

Again, great legs workout,

Zeek

Thursday, March 12, 2009

2009-03-14T13:13:00.001-07:00

Suprise Deadlift session, worked out great. First are wide stance Deadlifts and great form!

135 x 10
135 x 10
165 x 8
165 x 8
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

And now sitting Lat Pull thing,

110 x 8
110 x 7
115 x 5
115 x 5
115 x 5

Shrugs,

40 x 10
45 x 8
50 x 5
50 x 5
50 x 5

Lastly, some quick Pull Ups,

Wide x 2
Short x 3
Wide x 1
short x 3

Zeek

Wednesday, March 11, 2009

2009-03-11T12:57:00.000-07:00

A great arm workout, first Skull Crushers,

35 x 12
45 x 10
45 x 8
55 x 6
55 x 5
55 x 6
85 x 10
35 x 5
25 x 15
25 x 10
Dips x 5

Great for me, plus Dips are becoming alot easier. I was quite surprised I could pump out 4 un-assisted Dips easy.

Now Biceps, first two sets were hammer curls, both arms,

20 x 10
25 x 10

Now Curls on the flat bar,

65 x 5
65 x 5
65 x 5

Now Concentration Curls,

20 x 10
20 x 10
20 x 10

Chin Ups x 5
Chin Ups x 5

Inverse Curls,

10 x 10
15 x 5

Zeek

Tueday, March 10, 2009

2009-03-10T13:33:00.000-07:00

Chest today, just me. First Flat Dumbbell Press,

20 x 12
Rotator Cuff 5 lb
35 x 10
40 x 8
40 x 6
50 x 5
50 x 5
50 x 5
50 x 5
35 x 8

And now Incline Bench,

45 x 12
65 x 10
95 x 6
105 x 6
105 x 5
105 x 5
85 x 8

Lastly, Rope Press on Bouncy Ball,

Set to Failure (15+)
Set to Failure (-15)

Zeek

Monday, March 9, 2009

2009-03-09T12:47:00.000-07:00

Another workout with Goody, Squats,

Warm Up 1h... Goody wasn't on time
135 X 12
165 X 10
185 X 5
185 X 5
185 X 5

Now the Power Squats,

300 x 10
350 x 10
400 x 10

Atleast I think, I remember finishing at 400 though, now, Walking Lunges, 40 lb KB, one hand per walk,

LH x water fountain to rock climbing
RH x rock climbing to water fountain

Almost lastly, Leg Curls,

lb? x 11
lb? x 10
lb? x 8

And last, Tip Toe thing,

210 x 3
185 x 5
185 x 5
185 x 5

I think that was pretty accurate, that was it for Monday, thanks Goody,

Zeek

Friday, March 6, 2009

2009-03-06T14:03:00.000-08:00

Arms! Skull Crushers!

35 x 10
40 x 8
45 x 6
50 x 5
50 x 5
50 x 5
35 x 10
35 x 14
Dips x 3

Straight up hell. Now Biceps, Bar Curls,

35 x 10

45 x 8
35 x 6

55 x 6
35 x 4

65 x 4
35 x 6

The spaced sets (2 lines) were super sets. Now double Hammer Curls,

25 x 5

And now regular double Curls,

20 x 10
20 x 10
20 x 8
20 x 8

Zeek

Wednesday, March 4, 2009

2009-03-04T12:37:00.000-08:00

Finally, the first workout to put me back on track. Goody helped me through this one, first Bench,

Rotator Cuff Work 5 lb
40 x 10
95 x 10
110 x 8
125 x 6
125 x 5
95 x 10

Good Bench, the strict form made it alot harder, now Incline Dumbbell Press,

40 x 4
35 x 10
35 x 8
35 x 6

The 40's were too much after a Bench, so down a litle, lastly Rope Press on the Bouncy Ball,

Set to Failure (15+)
Set to Failure (-15)

Zeek

Monday, March 2, 2009

2009-03-04T07:26:00.000-08:00

An attempted Deadlift session. Since my arms are so long, I use a tray under my feet, but apparently that throws off my back being straight since I can't go low enough. These are what I believe are Roman Deadlifts,

45 x 10
135 x 8
165 x 6
195 x 5
225 x 4
225 x 4

A guy there was telling me my back needs to be more under control, I dropped weight and did Sumo lifts at,

135 x 4
135 x 4

Zeek

Saturday, February 28, 2009

2009-02-28T08:39:00.000-08:00

Really old workout, anyway, I believe these are Laying Squats on the machine,

135 x 10

165 x 5

185 x 5

And these are regular Squats,

90 x 10

140 x 5

160 x 5

190 x 5

190 x 1

Leg presses now, as is follow,

120 x 10

150 x 5

170 x 5

180 x 5

Zeek

Thursday, February 26, 2009

2009-02-26T14:13:00.000-08:00

Starting off I began Tricepts, overhead and pulldown on the machine,

50 x 10

50 x 10

60 x 8
60 x 8

Since I was sore I moved over to Traps by doing upright rows,

60 x 8
70 x 6
85 x 4
85 x 4
85 x 3.5
45 x 8
25 x 16

I've began super-setting the last few sets. These were pretty good. Next wasthe Lat pull back machine,

90 x 8
100 x 6
110 x 4
110 x 4
110 x 4
110 x 4
55 x 8
22.5 x 16
120 x 2

Finally Abs. Leaning off the edge of a chair then laying my legs out and back in a kind of luge motion. Also laying and throwing my legs in the air. And last laying vertically down and throwing myself up with the pink and wood bar. And coming back down but first by twisting left and right 4-6 times. Feeling sore the most in my lower-abs.

Zeek

Wednesday, February 25, 2009

2009-02-25T20:51:00.001-08:00

Today - chest. First is my hybrid press on a flat bench,

30 x 10
35 x 8
45 x 6
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5
25 x 10
12.5 x 20

On the two sets (25, 12.5) were super-sets that killed me, now onto dumbbell flys,

25 x 5
12.5 x 10

25 x 5
12.5 x 10

25 x 5
12.5 x 10

All three sets were super-sets. The form on my last set was getting worse but a good worse since it blew out all my strength, and finally my attempt at pushups,

PU X 9

I was going for 10, but I only managed to finish 9, well... really 8. That's all!

Zeek

Monday, February 23, 2009

2009-02-23T20:46:00.000-08:00

Arms, importantly Biceps, first off incline curls, both arms same time,

20 x 10
22.5 x 8
25 x 6
27.5 x 4
27.5 x 4
27.5 x 4
30 x 4

Now hammer curls, one arm at a time,

30 x 8
32.5 x 6
35 x 4
35 x 4
35 x 4
37.5 x 2
35 x 2

And now the sitting curls, one armed, off knee,

20 x 8
22.5 x 6
25 x 4
25 x 4
27.5 x 4
30 x 4

And lastly, my attempt to super-set between 30 x 4 and 45 x 7/7 - 7/7 being my attempt at the 7/7/7 curl lift, sadly I was only able to do the first two sets of it,

45 x 7/7

Zeek

Sunday, February 22, 2009

2009-02-22T17:17:00.000-08:00

One of the better workouts I've had in a while. Shoulder press - dumbbell, listed as each,

15 x 10
25 x 8
35 x 6
40 x 5
40 x 5
40 x 5
40 x 5
40 x 4

Now for upright row followed by the overhead clean, hold, and back down,

35 x 8
55 x 6
65 x 4
65 x 4
65 x 4
65 x 4

Zeek

Friday, February 20, 2009

2009-02-21T17:07:00.000-08:00

Another meh workout. I guess I had it coming . I was feeling sick earlier and out of breath. I'm 90% back to normal now but anyway, last night was chest, first my hybrid dumbbell press,

30 x 10
30 x 8
37.5 x 6
45 x 6
47.5 x 3
40 x 9
40 x 8
40 x 7

Like said earlier... meh. Now for flys, got some a double check and the form was perfect,

25 x 5
25 x 5
25 x 5
25 x 5
25 x 5

Zeek

Wednesday, Febuary 18, 2009

2009-02-19T13:04:00.001-08:00

Yesterday, the 18th, was horrible. A good horrible. My sister is home from Circus School in France so we went to Results and decided to do some classes. Without any warming up or anything, we hit the Abs Class (15 min). Hell- actually. I could barely make it through one. After that, still having somewhat sore Triceps and legs, I hit the Chisel class (1 hour). It was boot camp. Feeling sore today, so great.

Zeek

Tuesday, Febuary 17, 2009

2009-02-17T22:37:00.000-08:00

Meh. Wasn't great, wasn't bad. I guess after sitting on an airplane all day doesn't leave you very enthusiastic about going to the gym. Also with a combination of some soreness from Deadlifts, I can see why it wasn't my best. Anyway, I attempted to do Squats,

Warm Up 5 min, basketball

Bar x 25

135 x 10

165 x 6

185 x 6

210, fail

200 x 1 rep, fail

135 x 5

135 x 6

135 x 12

One thing I did notice was that when I failed 210 and got another guy to help me lift the bar back on to the rack, I was able to do it. I remember weeks ago I'd be in situations where I couldn't lift the bar with help of another. Anyway more resting between Deadlifts and flying all day would have set me straight. That's it.

Zeek

Sunday, Febuary 15, 2009

2009-02-15T22:24:00.001-08:00

Longest workout in a while. 2+ hours? In my uncles basement I did Triceps and Biceps, first Skullcrushers,

45 x 10
45 x 8
55 x 6
60 x 4
60 x 4
60 x 4
60 x 4.5

The last rep was almost passable but the fom was so off I didn't fully count it. Now Closegrip Bench,

60 x 8
80 x 6
95 x 5
105 x 5
100 x 5
100 x 5
100 x 5.5

Since I've never done this lift seriously I wasn't positive on a good max. After too much and too little I I found a weight that was just right. Now for a little improv. Since it's a home gym It was difficult but I managed. This is an overhead extension but since it was rusty of something I had to do less to feel the same. From upright right angle to diagonally down I did,

20 x 8
40 x 6
45 x 5
45 x 5
45 x 5

Now some more improv. This is sitting in a slanted chair with my chest agaist the chair. Assuming the straight bar (not bench) is 15 lb, I did slanted curls at,

35 x 8
45 x 6
60 x 4
60 x 4
60 x 4
60 x 4

Now standing curls,

45 x 8
60 x 6
75 x 5
75 x 5
75 x 5
75 x 4
75 x 5

Woah, 75 lb? Last I did bar curls I was 60 lb. And I'm glad because 75 = 37.5 x 2 which is my dumbbell curls. Lastly,

Chin Ups x 5
Chin Ups x 3
Chin Ups x 1

Zeek

Saturday, Febuary 14, 2009

2009-02-14T17:15:00.000-08:00

Today I had a good workout. It was short but I made some good progress. 1 hour workout so I did Deadlifts. Previously I did 200 lb,

135 x 10
135 x 8
165 x 6
195 x 6
195 x 4
225 x 4
225 x 4
225 x 4
225 x 4

Felt good. The very last rep of the very last set was he longest. I was stuck with the bar 2 inches lower than it needed to be and my back was near perfect posture.

Right around the 4 x 4 sets I put on a belt. It fixed my form a little bit and made my back straighter. But the weight at this gym (Boulder, Colorado) was off. The weight had marked numbers saying the exact weight. But unlike 25s and 35s there was 24.6 and 36.1. So the weight wasn't exact but it was good.

Zeek

Wednesday, Febuary 11, 2009

2009-02-13T10:07:00.000-08:00

This workout wasn't that bad, just short. Decided to do Triceps and Biceps. I haven't trained legs in a while but since I'm going skiing soon it shouldn't matter. This is (a) Tricept Pulldown and (b) Tricept Overhead, still in kg,

a - 10 x 30
b - 10 x 30
a - 8 x 35
b - 8 x 35
a - 6 x 35
b - 6 x 35
a - 5 x 37.5
b - 5 x 37.5
a - 5 x 37.5
b - 5 x 37.5
a - 5 x 40
b - 5 x 40
a - 5 x 40
b - 5 x 40
Dips x 3
Dips x 2

Now very quick Biceps, a little too quick. In a slanted chair with the weights in both arms (each),

12 x 8
12 x 6

Now with each arm, standing Hybrid Curls,

16 x 8

And lastly...

Chin Ups x 6
Chin Ups x 4

Zeek

Tuesday, February 10, 2009

2009-02-10T10:30:00.000-08:00

Great chest workout. I wasn't planning on hitting the gym today but because I got so pissed earlier it was the only way I knew to calm down. While I was on the Bench, my first lift, I realized something. The Bench is an extremely hard lift for me, compared to others. I've mention before, but my arms are apparently genetically different. See when I stand up straight, they fall short of my knees by only 8 or so inches. Knowing this it means I have to lift that much more straight up on the Bench, it's a bad negative effect. But anyway, my Bench was slightly heavier than my expectations, not bothering to calculate lb to kg I just did what felt right. Here we go (Bench),

Warm Up 5 min, running

Bar x 25

20 x 10

30 x 5

35 x 5

35 kg + bar = 55.454 x 2.2 = 121.99 = 122 lbs. Now over to dumbbell flys,

20 x 10

14 x 5

This next one set is the weight on my chest then big sit ups,

10 x 10

This set is similar to that of the previous, but small quick reps,

10 x 10

Felt good, more core. These first 2 sets are of me hanging with my legs bent to 90 degrees and twisting in a circular motion then back down for one rep. Twisted to one side, then switched (/) to other side,

10/10

Now hanging and doing leg lifts to 90 degrees without twist, 3 sets.

Pretty good workout for me.

Monday, February 9, 2009

2009-02-09T11:36:00.000-08:00

Another great workout. I'm starting to lift way more than I thought was possible. Just a small update but now I weigh 144. A week or two before I was 144 but I got sick, dropping me to 135 (water weight mostly) but gained to 139 before I left to Sweden (1 1/2 weeks ago). So today was shoulders and traps. These first to lifts were dumbbell shoulder press, remember all in kg and per hand,

10 x 10

Following those were sets of Arnold press. Lifting at (per hand),

10 x 10

16 x 8

16 x 6

18 x 4

18 x 2.2 is the kg to lb conversion so I did 4 sets of 4 at 18 kg = 39.6 lb (recently 35 lbs x 5 reps x 5 sets). I was pleased. Now it was on to the back of the shoulder. Doing the crouching then opening arms lift I did,

4 x 10

5 x 5

6 x 5

And 6 kg = 13.2 lb (recently 10 lb reps). Now for my last two lifts, first was the upright barbell row,

25 x 10

27 x 8

Now this was the clean and jerk type lift. I did the upright row following with a quick overhead hold then back down and repeat at,

22 x 6

25 x 6

Feeling great.

Thursday, February 5, 2009

2009-02-06T13:48:00.000-08:00

This was probably my shortest workout, but I am quite sore. First Dips (a), then Pull Ups (b),

Warm Up 5 min, elliptical

(a) BW (body weight) x 10

(b) BW x 7

Again in kg, now doing the overhead triceps extension (a), then triceps pull down (b),

(a) 30 x 10

(b) 30 x 8

(a) 35 x 8

(b) 35 x 6

(a) 35 x 8

(b) 35 x 8

(a) 35 x 5

(b) 35 x 5

(a) 40 x 5

(b) 40 x 5

Once I finished there, quick Dips (a), Pull Ups (b),

(a) BW x 3

(b) BW x 3

Tuesday, February 3, 2009

2009-02-03T10:39:00.000-08:00

Best workout in a while. I think it was so good because since I'm 16, and you can't workout unless your 18, I got pissed off for a while just trying to get in. Eventually I got 'permission' to get in, and by then I was pumped. Did chest and biceps, chest first with my hybrid chest press,

Warm Up 5 min, walking

(kg/reps)

12 x 10

16 x 8

20 x 6

22 x 5

22 x 4

22 x 3

Switched over to dumbbell flys,

10 x 5

12 x 5

Time for biceps, on incline with both reps at same time, curls,

12 x 5

Here, on my left arm, I actually missed to reps on the last set. It's weird because I'm left handed, but I survived. Now for standing curls,

14 x 10

Finishing with the seated one arm curls,

10 x 10

10 x 12

12 x 8

It was great, and the last 6 sets were one armed. That's all.

Sunday, February 1, 2009

2009-02-01T21:33:00.000-08:00

Lifting in Sweden is great. While I was at the SATS gym, I noticed how I had the thickness that most American lifters have more of but Swedish lifters did not have. I felt and looked a but stronger than the majority of the guys there, who ranged from 20-40. I decided to do legs, but since I was messed up (sleep-wise) from jetlag, I couldn't stay in as long as I had hoped. The weight was kg instead of lb, so the conversion is 2.2. 20 kg = 44/45 lb. I started off with squats,

Warm Up 10 mins, walking/skiing machine

(kg/reps)

Bar x 15

60 x 8 (2 20 kg weights + 20 kg bar)

60 x 6

80 x 3

Just from that my legs were screaming and I was already sore. Sleep deprived? Followed that up with some vertical leg press (head to the ground, legs in the air),

BW (body weight)

40 x 5

I ended with the tip toe lift machine, which in Sweden, when you come down, the bar you are standing on tilts, anyways,

70 x 5

Just from that little workout I was in pain. Not to blame it on lack of sleep and whatnot but it's the only thing that comes to head. Keep in mind it was all in kg, not lbs. That was it for the 1st.

Friday, January 30, 2009

2009-01-30T21:19:00.000-08:00

The last day I got to lift before Sweden. It was great. I did arms - triceps and biceps. This first part just the tricep pull down machine,

Warm Up 10 mins, running

(lbs/reps)

60 x 12

70 x 10

80 x 5

85 x 6

90 x 5

Switching over to forward arm extensions (tricep still),

60 x 8

75 x 6

75 x 4

85 x 3

Dips x 4

Now, biceps. First exercise I did was the one where you sit in a chair thats tilted back, using both arms to curl,

20 x 12

25 x 8

Then moving to the standing position and curling with one arm at a time,

25 x 6

35 x 6

And lastly, the sitting position where you use one arm and rest your elbow on the side of your knee,

20 x 8

25 x 8

Since I was doing some new exercises my form wasn't perfect, but it wasn't bad. The next day I felt my biceps sore, actually sore, for the first time.

Zeek

Wednesday, January 28, 2009

2009-01-29T14:00:00.000-08:00

I'm really getting sick of this. I mean, there are times when I do want to learn something, but sometimes I'm just introducing myself to gym members. For some reason they all seem to just rant and repeat themselves. Anyway... my workout last night, Wednesday was pretty bad. Planning on doing shoulders, triceps, and biceps, but only ended up doing shoulders. I did Arnold Presses at,

Warm Up 10 min, basketball

(lbs/reps)

15 x 12

15 x 10

30 x 8

35 x 5

35 x 1 1/2

I failed that set so I got my form together, and continued,

35 x 5

35 x 4

It felt good, really good. The sound of the clanks was the most satisfying. I started some shoulder press but only ended up doing one set,

35 x 4

For the next 30 mins I was being badgered by a gym member, he just kept repeating himself, it got tedious. Basically, finished up with leaning forward-bent legs-dumbbell-Deltoid Lateral Raises,

5 x 6

7.5 x 6

10 x 5

Wasn't my best workout, but wasn't my worst.

Zeek

Tuesday, January 27, 2009

2009-01-28T15:32:00.000-08:00

Short workout, but first in a while. Just some chest, here we go,

(lbs/reps)
30 x 10
30 x 8
40 x 6
40 x 5
50 x 2

Even though I felt weaker, I was close to my weight and reps from past weeks. Before, 50 x 3. Moved on to dumbbell flys,

20 x 8
20 x 6
25 x 5

And finally, for the last 5 minutes or so, pumped out some push ups,

PU x 15

Hopefully I'll be there all week.

Zeek

Wednesday, January 21, 2009

2009-01-21T17:20:00.000-08:00

Legs... heavy and quick. The weight is coming up, so is my height. It's annoying because I'm now at the point where I'm exactly half way on the squat rack between two levels, making me feel as if I'm being pushed down before I lift or the feeling of having to stand on my toes to lift the bar off the rack. Annoying, but I survive. Squats,

(lbs/reps)

45 x 25

BW (body weight) x 25

135 x 1 5

155 x 8

175 x 6

200 x 5

210 x 5

After wobbling away, jumped on the leg press,

200 x 5

215 x 5

230 x 5

Yessir. 230, last week was,

w/o weight x 12

200 x 5

225 x 5

I'm seeing gains. Strength and weight. Feeling good.

Zeek

Monday, January 19, 2009

2009-01-19T19:31:00.000-08:00

Another round of chest. Since I've been wrestling hardcore, something like 3 hours every other day. My upper body is the least sore so I did chest, triceps, and biceps. Like the hybrid chest press from earlier (rotating on lift to clank), I did,

Warm Up 10 min, basketball

(lbs/reps (both arms))

32.5 x 10

42.5 x 8

42.5 x 6

45 x 5

45 x 6

50 x 3

... again? More weight? Last week was 45 x 3 at the most, I got almost a whole set of 50.. PLUS 45! Moving on, did some chest press,

20 x 8

20 x 6

25 x 5

Pushups x 10

Time for triceps. Did the pull down machine with ropes (A), then overhead pull overs (B) at,

A70 x 10

A70 x 8

B80 x 6

A80 x 6

B80 x 6

A90 x 5

Dips x 4

Once I finished triceps finished with biceps. Did regular curls (A) then a little bit of hybrid curls (B) at,

A25 x 10

A25 x 8

A35 x 10

A 35 x 8

B40 x 4

Chin Ups x 7

Good workout. I was feeling it, had the form and the time.

Zeek

Wednesday, January 14, 2009

2009-01-14T20:47:00.000-08:00

Wow, today was a little crazy. It started off by me running off to the gym, then getting driven home by the cops. Fun night. It was legs today and I could only fit in two lifts, two major lifts though, first squats. Keep in mind my last true squat session finished at 200 lbs, here's the update,

Warm up 10 min
(lbs/reps)
Bar (45) x 25
135 x 12
135 x 10
165 x 5
185 x 5
205 x 5
220 x 5
220 x 5

It felt good, but bad. The form was a little off, I won't lie. I had the footing and the holding, but when I came down I made bent right angles, rather than what I think a squat should look like... a wall sit. The good news is that my last set of 220 was decent and better form. Now it was time for me to figure out what I could cram in the last 15 minutes, I decided leg press, laying down, vertical push. I figured that If I train one muscle group (compound) hard, it's better than 3 muscles worked. Hopefully that was the right thinking. This was the first time me doing leg presses,

w/o weight x 12
200 x 5
200 x 5
225 x 5

The form on this was great, I came down, and pushed back up, screaming... actual screaming! I think I blew out my voice for a few days.

Zeek

Tuesday, January 13, 2009

2009-01-13T19:16:00.000-08:00

Today was great. In short, chest, triceps and biceps. Starting on the chest, I hit the flat dumbbell press. Both weights in both arms, starting with the bar of the weights parallel to my arms, like a normal press, then slowly rotating till the bars of the weights was parallel of my feet to my head. Clank! And back down rotating.

Warm up 15 min, basketball
(lbs/reps (both arms))
30 x 10
35 x 10
35 x 8
45 x 5
45 x 5
45 x 5
45 x 5.5 (halfway up, couldn't hit 6 reps)
47.5 x 3

Woah what? 47.5 lbs? That's right. I had a spotter at first, and when I tried then, couldn't get half up, but that got me mad. Once I got mad I did it again... no spot. Hit 3 perfect reps, then collapsed. I was pleased. Just a few minutes after I finished up with dumbbell flys,

12.5 x 10
20 x 8
30 x 4

Immediately after, fell on the ground and attempted as many pushups I could do possible while holding form. After 8 I was close to crying, and by 12 I was shaking with an arched back. Stood up, walked over to the rope machine and did overhead tricep pull downs,

60 x 12
80 x 6
100 x 5
80 x 7 (my friend reminded my that form is more important than weight, so fixed the form)
80 x 8
Dips x 3
Switched over to front pull downs and did,
80 x 6
Dips x 2.5 (almost could hit that third one, but couldn't)

Walked back over the dumbbell rack and did,

Curl:
25 x 9 + 1 (+1 was a double rep, both arms)
Hybrid Curl: (rotation on curl)
40 x 6
Curl:
35 x 8
Hybrid Curl:
40 x 6
Curl:
37.5 x 3.5 (got 2 reps on my left, only one on my right (left-handed))
35x4
Pull ups x 4
Curl:
27.5 x 6 + 4 (+4 was all double reps, both arms)

I felt pumped, pained, and pleased.

Zeek

Saturday, January 10, 2009

2009-01-10T19:40:00.000-08:00

Today was a leg day. I was planning on doing squats but I had to stop halfway through since some gym rat was pushing for the squat rack. The first half I did free weight.

Warm Up 5 min
(lb/reps)
135 x 10
135 x 10
165 x 5
185 x 5
185 x 5

After I got those in I switched over to the Smith Machine to finish up squats. Without including the bar, which is maybe 15 lb on the Smith? The form was a little different. Instead of legs under, they were slightly forward, it's like a wall sit. I did the following.

(lb/reps)
90 x 10
140 x 5
160 x 5
190 x 5
190 x 1

The last set I did only one rep, slow and painful. The rest of the time there I finished up what I could with legs. I did leg presses as follows.

(lb/reps)
120 x 10
150 x 5
170 x 5
180 x 5
180 x 7

The form on this one is tricky, I'm not kicking or jerking but I'm holding myself secure to the seat pretty hard. It was a good workout, followed it up by two protein drinks, adding up to 50g protein. Feeling sore already.

Zeek

About 4 months of lifting...

2009-01-10T12:14:00.000-08:00

It's the beginning of the year, and I've been 16 for almost 5 weeks. I weigh approximately 146 lbs. My height is approximately 68.5 inches or 5'8 1/2. Near the end of the summer I was about 120 lbs and 67-68", 5'7-8. The following listed is my current lifts, with 5 reps-

Bench - 125 lb
Squats - 200 lb
Deadlift - 200 lb
Dumbbell Chest Press - 45 lb ea.
Shoulder Press - 40 lb ea.
Arnold Press - 30 lb ea.
Curls - 37.5 lb ea.
Twisted Curls - 40 lb ea.
Tricep Press - 85 lb
Tricep Extension - 70 lb
Skull Crusher - 45 lb
Shrugs - 45 lb ea.
Upright Rows - 85 lb
Seated Rows - 110 lb
Seated Calf Raise - 70 lb
Leg Press - 185 lb

Zeek