Another journal entry before heading to The Olympia in Vegas

September 2, 2010

-Bench Press Day (missed journal entry)

September 4, 2010

I started a new training regime on Squat Days. I will start at my commercial gym (Capital Athletic Club) and then move on to Supertraining Gym. This not only allows me to fit in some accessory exercises, but my hips and legs are all warmed up and ready for a session of squats. And believe or not, my legs are not spent at all by the time squats begin.

*at Capital Athletic Club

Unilateral Leg Press
405 x 8 x 1
495 x 7/8 x 2

Leg Exts.
250 x 10 x 3

Seated Calf Raise
180 x 10 x 3

*at Supertraining

Cambered Bar Squats w/ blue tape box, 1 mat, and 1 foam cushion
330 x 4 x 1
420 x 2 x 3
470 x 2 x 3
490 x 2 x 1

Pull Throughs
Blue Band x 15 x 2

Standing Calf Raise
270 x 10 x 3

September 6, 2010

Double Hitchhiker
5 x 15 x 3

Strict Side Laterals
30 x 8 x 3

Strict Bent Laterals
35 x 8 x 3

Upright Rows (Barbell) - false grip
65 x 10 x 3

Bench Press w/ chains (1/2 board)
185 x 2 x 2 w/ 1 chains
185 x 2 x 2 w/ 2 chains
185 x 2 x 2 w/ 3 chains

Concentration Curls
35 x 12 x 3

Straight Bar Curls
95 x 8 x 3

September 7, 2010

Zercher Harness Pulls (Sumo) @ 32 pin
405 x 6 x 1
495 x 6 x 1
585 x 2 x 1
605 x 2 x 3

Undergrip Lat Pulls
140 x 8 x 1
160 x 8 x 1
180 x 7 x 1

Lat Pulls
160 x 6 x 3

GHR's
purple band x 8 x 3

September 9, 2010

Incline Flyes
60 x 15 x 1
70 x 12 x 1
80 x 10 x 2

Bench Press w/ slingshot
245 x 6 x 1
275 x 6 x 1
295 x 5 x 1
315 x 5 x 1
335 x 2 x 1
365 x 1 x 1 (good in training but "touch and go"/no pause
225 x 8 x 3

Cable Pushdowns (Straight Bar)
100 x 8 x 1
110 x 8 x 2

Rope Pushdowns
70 x 9 x 2

September 11, 2010

*at Capital Athletic Club
Leg Extensions
200 x 10 x 1
280 x 8 x 3

Machine Leg Press
400 x 10 x 3

Seated Calf Raise
180 x 10 x 1
225 x 8 x 2

*at Supertraining Gym
Standing Calf Raise
270 x 15 x 3

Straight Bar Box Squats w/ blue tape box and foam cushion
325 x 4 x 1
415 x 2 x 1
465 x 2 x 1
505 x 2 x 3
525 x 1 x 1
415 x 12 x 1

September 14, 2010

GHR's
Double Purple Bands x 10 x 3

Zercher Harness Pulls @ 33 pin (w/ belt)
405 x 8 x 1
495 x 4 x 3

Pull Ups
Bodyweight x 15 x 1
Bodyweight x 12 x 1
Bodyweight x 11/5 x 1

Neutral Grip Rows
160 x 8 x 2
140 x 9 x 1

September 16, 2010

Incline Dumbell Flyes
60 x 20 x 1
70 x 15 x 1
80 x 12 x 2

Bench Press w/ 1/2 board
225 x 8 x 2
245 x 6 x 2
255 x 6 x 1
255 x 5 x 1

Overhead Cable Rope Exts.
50 x 14 x 1
70 x 8 x 2

Straight Bar Pushdowns
100 x 8 x 1
110 x 8 x 1

In Victoria, B.C. for a week. Had a quick leg workout on September 18, 2010. But for the most part, I just did A LOT of walking and ate/drank badly. Back at in when returned home...actually, only a few hours after I arrived back in Sac. And it was a good workout.

September 22, 2010 (merged squat and back day. Did not do pulls or biceps)

*at Capital Athletic Club

Squats
415 x 8 x 3 (had a lot of energy and good depth. I could have done a few more but wanted to take it easy after a week break)

Leg Exts.
250 x 8 x 1
250 x 10 x 2

Standing Calf Raise
580 x 15 x 3

Leg Curls
160 x 8 x 1
160 x 6 x 1
160 x 8 x 1

Iso Lateral Hammer Rows
275 x 8 x 3

Iso Lateral Hammer Pulldowns
225 x 8 x 3

I will have one more workout (Bench Press) before I head off to Vegas. It will be on September 24 and will likely be in the early morning.

...Next journal entry will includ a Olympia/Vegas report. Good times.

Long Delayed Training Entry

...I have a whole month of training that I still need to post. Busy...busy month at work and I am happy I was still able to train. I need to start recording more sessions and will start posting those soon.

August 7, 2010

Pull Throughs
Blue Band x 20 x 3

Box Squats w/ Monolift and Blue Tape Box with 1 board and foam
325 x 2 x 1 w/ 2 chains
375 x 2 x 1 w/ 3 chains
415 x 2 x 1 w/ 3 chains
415 x 2 x 3 w/ 4 chains
415 x 2 x 1 w/ 5 chains
415 x 12 x 1 w/ no chains

Sissy Squats
45 x 8 x 3

Kettle Bell Standing Leg Exts.
35 x 8 x 3

Standing Calf Raise
270 x 12 x 1
320 x 10 x 3

Kettle Bell Knee Ups
35 x 12 x 2

Crunches
Bodyweight x 245 x 2

August 10, 2010 @ Capital Athletic Club

Straight Bar Good Mornings
225 x 10 x 1
315 x 8 x 3

Hammer Lat Pulls
225 x 10 x 1
275 x 6 x 2

Close Grip Cable Rows
150 x 10 x 1
170 x 8 x 2

Hammer Rows
225 x 10 x 1
275 x 8 x 2

Seated Leg Curls
205 x 8 x 3

Ab bench
bodyweight x 30 x 2

Bench w/ Carpet
275 x 6 x 1
295 x 6 1
315 x 5 x 1
225 x 10 x 1 (low chest)
135 x 10 x 1 (low chest)

Incline Dumbell Presses
55 x 15 x 1
75 x 12 x 2

Dumbell Flyes
50 x 12 x 1
60 x 10 x 2

Concentration Curls
50 x 10 x 3

Hammer Curls
60 x 10 x 3

August 14, 2010

Squats w/ green bands (tensors) and black tape box
325 x 2 x 2 w/ 1 mat
345 x 2 x 2 w/ foam (no 1 mat) - add suit straps down (protect hip)
375 x 2 x 6

*completed training at Capital Athletic Club
Leg Press
540 x 10 x 1
630 x 10 x 1
720 x 8 x 2

Leg Extensions
210 x 8 x 3

Standing Calf Raise
580 x 8 x 3

Seated Calf Raise
160 x 10 x 3

August 17, 2010

Zercher Harness Pulls (33 pin in white rack)
315 x 8 x 1
405 x 6 x 3

Barbell Rows (felt pain in shoulder)
225 x 8 x 3

Neutral Grip Rows
140 x 8 x 1
150 x 7 x 2

GHR's w/ 2 purple bands
bands x 8 x 3

August 19, 2010

Bench Press Day (training journal missing)

August 21, 2010

*started training at Capital Athletic Club
Unilateral Leg Press
405 x 10 x 1
495 x 8 x 2

Leg Extension
250 x 8 x 3

Seated Calf Raise
180 x 8 x 3

*finished training at ST
Box Squat w/ green bands (tensors) - black tape and 1 mat and 1 wood mat
330 x 3 x 2
350 x 2 x 1
380 x 2 x 3
420 x 2 x 1

Standing Calf Raise
270 x 15 x 3

August 25, 2010 (work interrupted August 24 workout)

Zercher Harness Pulls (32 pin)
405 x 8 x 1
495 x 4 x 1
545 x 2 x 4
565 x 2 x 2
*pin is too low...hurt lower back

Close grip lat pulls
160 x 8 x 3

T-Bar Rows
90 x 8 x 3

GHR's
2 black mini-bands x 6 x 3

August 26, 2010

Incline Flyes
45 x 15 x 1
55 x 12 x 1
60 x 12 x 2

Cable Crossovers (mid pulley)
40 x 12 x 2
60 x 8 x 2

Bench Press w/ carpet
225 x 10 x 1
245 x 8 x 3

Rope Pushdowns
90 x 12 x 2

Dumbell Kickbacks
45 x 8 x 2

Dips
Bodyweight x 30 x 3

August 28, 2010 (quick training session and sore back) @ Capital Athletic Club

Squats (no belt and knee sleeves only)
405 x 8 x 1
425 x 6 x 1
455 x 4 x 1
*not full depth

Leg Extensions
250 x 8 x 3

Standing Calf Raise
580 x 12 x 3

August 29, 2010

Standing Shoulder Press
60 x 10/11 x 3

Side Laterals
30 x 10 x 3

Bent Laterals
35 x 12 x 3

Double Hitch Hiker
3 x 15 x 1
10 x 12 x 2
12 x 12 x 1

Concentration Curls
45 x 12 x 2
55 x 10 x 1

Hammer Curls
60 x 10 x 2

September 1, 2010 (exhausted so this workout was lucky to even happen...had to work late the night before)

Zercher Harness Pulls (Sumo Stance) - Black Rack at 5th hole from ground
375 x 6
485 x 2 x 6
505 x 2 x 2

Neutral Grip Lat Pulls
160 x 8 x 1
180 x 6 x 2

Close Grip Lat Pulls
160 x 8 x 3

GHR's
Red Bands x 8 x 1
Red Bands x 6 x 1
Red Bands x 8 x 1