Training Log Archive: LittleMonkey

chest, "vietnam" workout as Giovanni calls it
I thought we were working out hard before, apparently not

supersets of incline bench press followed immediately by incline dumbbell fly
2 x 6 145 lbs press then 2 x 6 35 lbs dumbbell each arm
1 x 4 145 lbs press then 1 x 4 35 lbs dumbbell each arm

superset of bench press followed immediately by dumbbell fly
1 x 4 145 lbs press then 1 x 4 35 lbs dumbbell each arm
1 x 4 145 lbs press then 1 x 4 30 lbs dumbbell each arm
2 x 4 135 lbs press then 2 x 4 30 lbs dumbbell each arm

cable forward chest press
1 x 4 20 lbs each arm
1 x 10 15 lbs each arm
1 x 10 17.5 lbs each arm
1 x 8 20 lbs each arm

decline dumbbell press
3 x 5 35 lbs each arm

chest fly machine with elbows
2 x 8 55 lbs
1 x 7 70 lbs

I had my biggest training year yet (since I started on attackpoint) last year. Over 150 hours.

shoulders, strength, with Giovanni

dumbbell lateral raise
1 x 6 25 lbs each arm
2 x 3 30 lbs each arm

dumbbell shoulder press
1 x 6 50 lbs each arm
1 x 5 55 lbs each arm
1 x 4 60 lbs each arm

cable forward raise
3 x 4 15 lbs each arm

standing, lean forward, back-of-shoulder dumbbell raise
1 x 3 35 lbs each arm
2 x 4 30 lbs each arm

back and triceps, strength, with Giovanni

1 x 8 pullups
3 x 3 pullups + 25 lbs

supine barbell tricep extension
1 x 8 35 lbs
1 x 7 55 lbs
2 x 5 65 lbs
1 x 4 70 lbs

lat pull
1 x 10 70 lbs
3 x 3 145 lbs

supine dumbbell tricep extension
1 x 8 15 lbs each arm
3 x 4 20 lbs each arm

bench kneeling dumbbell pull
1 x 5 50 lbs each arm
1 x 7 50 lbs each arm
1 x 5 55 lbs each arm

Blue at Shell Ridge.

Rainy and cold. Had a good run except made a huge 10 min mistake on 8. Really stupid, just turned the wrong way and convinced myself that I was in the right reentrant. Otherwise I was pleased with my run. I'm not in great running shape and this was navigationally easy (no leaves, high visibility).

chest and biceps, strength, with Giovanni
beat several PR's today, felt great

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

bar bicep curls
2 x 6 75 lbs
1 x 4 85 lbs

chest press
1 x 5 155 lbs
1 x 2 165 lbs
2 x 1 175 lbs

dumbbell bicep curls
3 x 4 35 lbs each arm

incline chest fly
1 x 6 35 lbs each arm
2 x 4 45 lbs each arm

seated desk barbell bicep curls
1 x 8 60 lbs
1 x 6 70 lbs
1 x 4 80 lbs
1 x 1 90 lbs

shoulders, mass, with Giovanni

standing cable lateral raise
3 x 8 15 lbs each arm

seated cable shoulder fly
3 x 8 10 lbs each arm

standing cable diagonal raise
3 x 8 10 lbs each arm

standing cable upwards shoulder pull
2 x 8 50 lbs
1 x 6 65 lbs

seated backwards bench dumbbell forward raise
3 x 8 15 lbs each arm

back and biceps, mass, with Giovanni

3 x 8 pullups
pullup and hold 10 sec, 3 pullups, hold 3 sec

lat pull
3 x 8 130 lbs

low row wide hands
3 x 8 100 lbs

low row machine one-handed
2 x 8 50 lbs each arm
1 x 8 55 lbs each arm

standing cable lat fly
1 x 10 5 lbs each arm
1 x 8 10 lbs each arm

seated desk barbell bicep curls
1 x 8 50 lbs
3 x 6 60 lbs

seated desk dumbbell bicep curls
1 x 8 30 lbs each arm

chest and triceps, mass, with Giovanni

incline bench press
3 x 6 90 lbs + bar

bench press
1 x 8 90 lbs + bar
3 x 6 90 lbs + bar

dumbbell fly
3 x 5 35 lbs each arm

cable forward press
1 x 5 15 lbs each arm
1 x 10 10 lbs each arm

chest fly machine
3 x 5 70 lbs

downward cable tricep extension
1 x 6 25 lbs
declining from 45 lbs as many reps as possible

seated bench dips
could only do a few, triceps about to cramp

chest for strength with Giovanni

incline chest press
1 x 6 90 lbs + bar
1 x 4 100 lbs + bar
1 x 3 110 lbs + bar
chest press
1 x 5 100 lbs + bar
1 x 4 110 lbs + bar
2 x 2 120 lbs + bar
incline dumbbell fly
1 x 6 35 lbs each arm
1 x 4 45 lbs each arm
1 x 3 50 lbs each arm

shoulders and biceps, strength, with Giovanni
lost some over break but good to be back in the gym

60 lbs warmup shrugs
lateral raise
2 x 5 25 lbs each arm
1 x 2 30 lbs each arm
barbell bicep curl
1 x 8 45 lbs
3 x 5 65 lbs
shoulder press
1 x 6 45 lbs each arm
1 x 5 50 lbs each arm
1 x 4 55 lbs each arm
dumbbell bicep curls
1 x 5 30 lbs each arm
2 x 3 35 lbs each arm
forward raise
2 x 5 20 lbs each arm
1 x 2 25 lbs each arm
seated desk barbell bicep curls
1 x 6 55 lbs
1 x 5 65 lbs
1 x 3 70 lbs

good to be back. felt a little twinge in L knee