Training Log Archive: LittleMonkey

chest and triceps, mass, with Giovanni

incline bench press
3 x 6 135 lbs

bench press
1 x 7 135 lbs
3 x 6 145 lbs

from abs chest press
1 x 5 85 lbs
2 x 3 105 lbs

seated cable chest fly
3 x 6 20 lbs each arm

cable downward tricep extension followed immediately by forward tricep extension
1 x 5 25 lbs down then 1 x 5 10 lbs forward each arm
1 x 5 22.5 lbs down then 1 x 4 7.5 lbs forward each arm

22 parallel bench dips

2 x 35 30-60-90's
140 situps

with Misha

climbed two 5.8's and a 5.9 and failed on a 5.9+

it's been a long time since i climbed.

back and triceps, strength, with Giovanni

30 decline situps

pullups
1 x 6
1 x 6 +15 lbs
2 x 2 25 lbs

downward cable tricep extensions
1 x 8 40 lbs
2 x 5 70 lbs
1 x 1 75 lbs

lat pull
1 x 8 70 lbs
1 x 6 135 lbs
1 x 6 145 lbs
1 x 1 160 lbs (failed)

supine barbell tricep extensions
1 x 6 55 lbs
1 x 6 65 lbs
2 x 3 75 lbs (help from Giovanni)

low row machine
1 x 8 70 lbs
1 x 6 110 lbs
1 x 6 130 lbs
1 x 6 150 lbs
1 x 1 180 lbs

chest and biceps, strength, with Giovanni

30 decline situps

incline bench press
1 x 5 145 lbs
1 x 3 165 lbs
1 x 1 175 lbs

bar bicep curls
1 x 6 85 lbs
2 x 3 95 lbs

bench press
1 x 6 165 lbs
1 x 3 175 lbs
2 x 1 185 lbs

seated dumbbell bicep curls
1 x 6 30 lbs each arm
1 x 5 35 lbs each arm
2 x 2 40 lbs each arm

incline dumbbell chest fly
1 x 4 55 lbs each arm
2 x 2 60 lbs each arm

desk barbell bicep curls
1 x 6 65 lbs
1 x 5 80 lbs
1 x 4 90 lbs
1 x 3 100 lbs

shoulders, strength, with Giovanni

30 decline situps

dumbbell lateral raise
1 x 6 25 lbs each arm
2 x 4 30 lbs each arm

dumbbell shoulder press
1 x 8 35 lbs each arm
1 x 5 60 lbs each arm
2 x 3 65 lbs each arm

dumbbell forward raise
1 x 6 25 lbs each arm
1 x 5 30 lbs each arm
1 x 2 35 lbs each arm (couldn't do)

dumbbell seated backward raise
1 x 8 15 lbs each arm
1 x 8 20 lbs each arm
2 x 5 25 lbs each arm

Course 4 or Brown at Vasona Lake. Really given the technical and physical ease of the terrain this was a long sprint, which I greatly enjoyed.

Started about 2.5 min behind Misha and caught him around 3. I was actually probably about 45 sec behind him at 3 but could see him the whole time. I slowly caught up until I finally caught him at 8. We then basically ran together, neither one able to outpace the other and we finished together. I had a good run, spiked every control and kept going at what was probably near my top pace, at least right now. Had lots of fun chasing Misha down with controls sending us zigzagging all over the park and at one point crossing a stream on a line of rocks with Misha right behind me.

chest and triceps, mass, with Giovanni

incline bench press
3 x 6 135 lbs

negative bench press
2 x 5 165 lbs
1 x 3 175 lbs

pec fly machine, no biceps grip
2 x 8 55 lbs
1 x 8 70 lbs
1 x 8 85 lbs

supine dumbbell two-hand overhead raise
1 x 8 40 lbs
1 x 3 60 lbs
1 x 4 50 lbs

cable downward tricep extension superset
started on 75 lbs, work down by 5 lbs doing as many as possible

parallel bench dips
about 20 until exhaustion

back and biceps, mass, with Giovanni

pull ups
3 x 8
1 x 5

special half lat pulls
1 x 10 80 lbs
2 x 8 110 lbs
1 x 8 115 lbs

bench dumbbell outboard motor
1 x 8 50 lbs each arm
3 x 8 60 lbs each arm

desk barbell bicep curl
1 x 8 50 lbs
3 x 8 70 lbs

desk dumbbell bicep curls
1 x 8 30 lbs each arm
2 x 8 35 lbs each arm

shoulders, strength, with Giovanni

dumbbell lateral raise
1 x 5 25 lbs each arm
2 x 3 30 lbs each arm

dumbbell shoulder press
1 x 6 45 lbs each arm
1 x 5 55 lbs each arm
1 x 4 60 lbs each arm
1 x 2 65 lbs each arm

dumbbell forward raise
1 x 6 15 lbs each arm
1 x 6 20 lbs each arm
1 x 5 25 lbs each arm
1 x 4 30 lbs each arm

seated overhead cable pull
2 x 6 15 lbs each arm
1 x 3 20 lbs each arm

chest and biceps, strength, with Giovanni

30 decline situps

incline bench press
1 x 5 145 lbs
1 x 3 155 lbs
1 x 2 165 lbs

bar bicep curls
1 x 6 75 lbs
1 x 5 85 lbs
1 x 4 95 lbs

bench press
1 x 5 165 lbs
3 x 2 175 lbs

seated dumbbell bicep curls
3 x 4 35 lbs each arm

incline chest fly
1 x 5 45 lbs each arm
2 x 3 50 lbs each arm

biceps, vietnam, with Giovanni

bar bicep curls
3 x 8 20 lbs + bar

seated dumbbell bicep curls
1 x 8 25 lbs each arm
2 x 7 30 lbs each arm
1 x 5 35 lbs each arm

supersets of wall dumbbell bicep curls followed immediately by barbell bicep curls
8 25 lbs each arm then 8 barbell bicep curls 35 lbs
8 25 lbs each arm then 8 barbell bicep curls 35 lbs
8 25 lbs each arm then 8 barbell bicep curls 40 lbs

seated desk barbell bicep curls
3 x 6 60 lbs

seated desk dumbbell bicep curls
3 x 8 25 lbs each arm

seated sideways dumbbell raises (elbow against knee)
1 x 4 25 lbs each arm
2 x 8 20 lbs each arm

triceps, half vietnam, with Giovanni

bar cable tricep extensions
1 x 8 40 lbs
1 x 8 55 lbs
2 x 4 70 lbs

supine barbell tricep extensions
1 x 8 55 lbs
1 x 7 65 lbs
2 x 4 75 lbs

cable ropes tricep extensions
3 x 6 25 lbs

cable forward single-hand tricep extensions
2 x 7 10 lbs each arm
2 x 5 12.5 lbs each arm

back, vietnam, with Giovanni

1 x 7 pullups
2 x 5 negative pullups

1 x 10 lat pull 70 lbs
declining lat pulls, as many as possible ~5 on each weight from 130 lbs down by 15 lbs each time

seated sideways, downward cable pulls
3 x 6 15 lbs each arm

standing forward, downward cable pulls
2 x 8 10 lbs each arm
1 x 10 12.5 lbs each arm
1 x 10 15 lbs each arm

kneeling bench dumbbell pull (outboard motor)
3 x 8 45 lbs each arm

low row, wide hands
1 x 8 85 lbs
1 x 8 90 lbs
1 x 7 100 lbs

back fly machine, vertical hands
3 x 6 40 lbs