Training Log Archive: LittleMonkey

chest and biceps, strength, with Giovanni

incline bench press
1 x 4 165 lbs
1 x 3 175 lbs
1 x 1 185 lbs

bar bicep curls
1 x 6 85 lbs
1 x 3 105 lbs
1 x 2 115 lbs

bench press
2 x 2 185 lbs
1 x 1 195 lbs

dumbbell bicep curls
1 x 6 35 lbs each arm
1 x 3 40 lbs each arm
1 x 2 45 lbs each arm (fail)

dumbbell chest fly
1 x 6 40 lbs each arm
1 x 4 60 lbs each arm
1 x 3 65 lbs each arm
1 x 1 70 lbs each arm

desk barbell bicep curls
1 x 6 85 lbs
1 x 5 95 lbs
1 x 1 105 lbs (fail)

shoulders, strength, with Giovanni

20 decline situps

dumbbell lateral raise
1 x 6 25 lbs each arm
2 x 4 30 lbs each arm
1 x 2 35 lbs each arm

dumbbell shoulder raise
1 x 3 70 lbs each arm
2 x 2 75 lbs each arm

dumbbell forward raise
1 x 6 25 lbs each arm
1 x 4 30 lbs each arm
1 x 2 35 lbs each arm

cable back of shoulder raise
1 x 6 17.5 lbs
2 x 6 15 lbs

chest and triceps, mass, with Giovanni

incline bench press
2 x 4 155 lbs
1 x 4 145 lbs

bench press
1 x 4 165 lbs
1 x 6 155 lbs
1 x 6 145 lbs
1 x 6 135 lbs

cable chest fly
1 x 8 15 lbs each arm
2 x 7 20 lbs each arm

cable with ropes downward tricep extension
1 x 8 20 lbs
2 x 8 35 lbs
1 x 7 30 lbs

6 dips

chest and biceps, strength, with Giovanni

incline bench press
1 x 5 165 lbs
1 x 3 175 lbs
1 x 1 185 lbs

bar bicep curls
1 x 5 85 lbs
1 x 3 105 lbs
1 x 1 115 lbs

bench press
1 x 4 175 lbs
1 x 2 195 lbs
2 x 1 205 lbs (fail)

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

shoulders, strength, with Giovanni

dumbbell lateral raise
1 x 6 25 lbs each arm
1 x 4 30 lbs each arm
2 x 2 35 lbs each arm (couldn't do)

dumbbell shoulder press
1 x 4 70 lbs each arm
1 x 2 75 lbs each arm
1 x 1 80 lbs each arm (fail)

dumbbell forward raise
1 x 6 25 lbs each arm
1 x 5 30 lbs each arm
2 x 3 35 lbs each arm

standing cable backwards-up diagonal shoulder raise
1 x 6 7.5 lbs each arm
1 x 6 12.5 lbs each arm
2 x 4 15 lbs each arm

Blue at Joe Grant.

Joe Grant is a brutal park and it beat me up today. I lost my focus going through the tough terrain, especially the reentrants which were much steeper than mapped, as always at Joe Grant. I just couldn't seem to get going. I also made a bad route choice on #5 which probably cost me ten minutes in the steep terrain. Then a stupid mistake on 9 where I was very close but didn't realize where I was cost me more time. Frustrating. But a beautiful day and fun course anyway. Plus a picnic with Lauren afterwards made it great.

back and biceps, mass, with Giovanni

front lat pull
1 x 8 145 lbs
1 x 8 150 lbs
1 x 6 160 lbs

lat pulls
declining from 160 lbs by 20 lbs each time, 6 reps each

leaning over bench dumbbell outboard motor pulls
1 x 8 55 lbs each arm
1 x 8 60 lbs each arm
1 x 8 65 lbs each arm

opposite cable back fly
1 x 6 12.5 lbs each arm
2 x 8 10 lbs each arm

standing against wall barbell bicep curls followed immediately by dumbbell diagonal curls
1 x 8 35 lbs barbell 1 x 8 20 lbs dumbbell each arm
2 x 8 40 lbs barbell 2 x 8 25 lbs dumbbell each arm

seated desk barbell bicep curls
1 x 7 80 lbs
1 x 5 80 lbs
1 x 4 75 lbs

shoulders and triceps, mass, with Giovanni

lateral raise
1 x 8 20 lbs each arm
2 x 8 25 lbs each arm

dumbbell shoulder press then meet in center
3 x 6 35 lbs each arm

cable diagonal shoulder raise
1 x 6 15 lbs each arm
1 x 6 12.5 lbs each arm

cable overhead shoulder raise
1 x 5 10 lbs each arm
1 x 8 5 lbs each arm
1 x 8 7.5 lbs each arm

crossed cables shoulder raise
2 x 10 5 lbs each arm
1 x 8 7.5 lbs each arm

cable downward tricep extension
1 x 8 40 lbs
1 x 8 55 lbs
1 x 8 60 lbs
1 x 8 65 lbs

behind the head dumbbell tricep extension
1 x 8 45 lbs
1 x 8 55 lbs
1 x 7 60 lbs

6 dips

chest, mass, with Giovanni

35 wide-arm situps

incline bench press
1 x 10 135 lbs
1 x 8 145 lbs
1 x 6 145 lbs
1 x 6 135 lbs

bench press
2 x 6 155 lbs
4 x 6 145 lbs

cable downward close hands
2 x 8 15 lbs
2 x 8 10 lbs

flat bench dumbbell fly
2 x 3 40 lbs each arm

exhausted

35 wide arm situps
30 30-60-90s
20 legs up situps
1:30 lie flat legs just off floor

back and triceps, strength, with Giovanni

pull ups
1 x 6
1 x 4 +25 lbs
1 x 3 +35 lbs
1 x 1 +40 lbs

supine barbell tricep extensions
1 x 6 55 lbs
1 x 5 70 lbs
1 x 3 85 lbs
1 x 2 95 lbs

lat pull
1 x 8 85 lbs
1 x 5 155 lbs
1 x 2 170 lbs
1 x 1 175 lbs

supine dumbbell tricep extension
1 x 6 20 lbs each arm
1 x 3 25 lbs each arm
1 x 2 25 lbs each arm

low row machine
1 x 6 100 lbs
1 x 6 120 lbs
1 x 5 140 lbs
1 x 4 160 lbs

3 x 4 dips