Grub's Training Log

[grubd]

Read a couple of these and decided to make my own. Not on any type of diet, training plan right now. Eventually will become more focused on what I want my goals to be but right now just want to be active and try to eat healthy. Will
report on work outs, cardio, sports, etc.

Friday 12/21/12
Went to rec center and did some shoulder exercises and cardio
Shoulder Press- Smith Machine, usually prefer dumbbells but didn't want to wait for that area to be less congested
185 X 10
225 X 8
245 X 6

Barbell Shrugs
315 X 10
365 X 8
385 X 8

Rear Delts on a delt/chest fly machine
150 x 10
170 x 10
190 x 8

Crossramp- Cardio
25 minutes at avg. 10 incline and 8 resistance

I took it easy today had been just working chest, back, legs lately and didn't
want to over due a shoulder specific training first time out, still want to be able to hoop and hit comfortably this weekend.

 

[grubd]

12-22 played 5-6 runs on the court. Felt good don't have any legs for rebounding yet.
12-23 hit for 2.5 hours got 4.5 rounds in. Trying to break my helmer to get the new one. Thought about lifting but think I am just rest and watch NFL my back is pretty hit.

 

[strength]

Where do u workout?

 

[grubd]

Where do u workout?

Metro Family Fitness and Macomb Recreation Center


12/24
Chest

Flat Bench Press
135 12 (warm up)
225 8 (warm up)
275 6 fb1
295 5
245 11
Didn't have a spotter so dropped the weight and just repped out to near failure


Incline Dumbells
100 8
100 8
100 7
This is a problem with the rec center the dumbells top out at such a low weight. I have been stuffing the suggestion box to get minimum 125s for years.
Also an interesting tid bit I got from listening to Dorian Yates Mr. Olympia on youtube. Most benches that are made for incline are too high of an incline at 45 degrees plus. That incorporates more shoulders than is necessary for building upper chest and can lead to injury when going heavier. So I always use an adjustable bench and go a pin lower than you would think.


Fly Machine
210 12
210 12
210 10

Cardio
Treadmill
32 minutes at an average of speed 2.8 and incline 7.0, cycled through fast/slow and steepness of hill.

 

[scabnews]

I dare you to come work out at my house one of these days.

 

[grubd]

I dare you to come work out at my house one of these days.

Might have to take up that challenge, thrown down. Always up to try new things.

 

[scabnews]

It'll be different.

 

[grubd]

12/26

Bent Over Rows
135, 225 warm ups
255 6
275 5
295 5
225 14

Wide-grip Pull Downs
204 10
216 8
228 6

Seated Cable Rows
240 10
252 8
264 6

Cardio
Treadmill 20 minutes avg. incline 7.0 speed 2.8

 

[scabnews]

Triple dog dare.

 

[grubd]

Triple dog dare.

Snap, ultimate dare guess I will becoming out there one time so I don't look like a chicken, weakling.

 

[scabnews]

Nope. Dorian Gray is a huge dude. You're doing a lot of things that will promote some strength gains. There's just more than one way to cook a chicken. I'm a make you strong.

 

[strength]

Metro Family Fitness and Macomb Recreation Center


12/24
Chest

Flat Bench Press
135 12 (warm up)
225 8 (warm up)
275 6 fb1
295 5
245 11
Didn't have a spotter so dropped the weight and just repped out to near failure


Incline Dumbells
100 8
100 8
100 7
This is a problem with the rec center the dumbells top out at such a low weight. I have been stuffing the suggestion box to get minimum 125s for years.
Also an interesting tid bit I got from listening to Dorian Yates Mr. Olympia on youtube. Most benches that are made for incline are too high of an incline at 45 degrees plus. That incorporates more shoulders than is necessary for building upper chest and can lead to injury when going heavier. So I always use an adjustable bench and go a pin lower than you would think.


Fly Machine
210 12
210 12
210 10

Cardio
Treadmill
32 minutes at an average of speed 2.8 and incline 7.0, cycled through fast/slow and steepness of hill.

you are very strong..

nice numbers.

WOW I drive by your gym literally EVERY day on the way to work.

I always see it on my right hand side.

 

[grubd]

It's a pretty good gym. Thanks, I am happy with my strength. I think I will be cleaning up my diet and doing more cardio to become more quick than I am right now.


12/27
Close Grip Bench
135 warm up
205 10
225 10
245 8

Straight bar Curl
95 10
115 7
125 5

Overhead Tricep Extension
70 12
80 10
95 7

Hammer Curls
50 10
55 8
60 7
35 11

Cardio
Treadmill
26 minutes avg. 7.0 incline and 3.0 speed

 

[grubd]

Have been working a lot of grueling hours and had a nagging lower back injury so haven't been to the gym like I have wanted... No excuses though.
Jan 1. weighed in at 276.5 and on Saturday weighed in at 267.8

Saturday 19th
Played some 3x3 basketball and 1 on 1 for about an hour. Was going to leave but decided to do a bit of a workout.

Pulldowns
140 12
20410
216 8
228 8

Seated Hammer Curls
50 8
55 7
40 10

Preacher Curl Machine
60 12
70 10
80 10

Cardio
Treadmill
10 minutes mix of incline walk and jogging

Will start training better this week and want to be down to a good fighting weight of 254 for opening night of softball.

 

[grubd]

1/25

Bench Press
135,185 warm ups
235 8
255 8
275 4

Fly Machine
190 12
230 12
250 10

Overhead Tricep Extensions
80 10
90 8

Cardio
Treadmill
25 minutes mix of incline/walk and running

 

[Fro Joe]

Are you only doing the lifts you have listed?

 

[grubd]

I also did push ups and a variety of stretches that I learned in a yoga class I took in November.

weight 266.6

1/28
Deadlifts
135 warm up
225 8
315 6
365 1.5 This had me pissed because before I started training for a half marathon last September I was able to do 435 3. Deadlifts come back quick though.

Pulldowns
204 10
216 8
228 8

Seated Cable Row
240 8
252 6
264 6

Hammer Curls
40 10
45 8
50 8

Cardio
Treadmill 25 minutes walking on incline
Bike 10 minutes

 

[grubd]

Tuesday 1/29

Incline Bench Press
135 warm up
185 8
205 8
225 6
235 4

Cable Crossovers
84 10
96 8,8

Tricep Pushdowns
84 10
108 8
120 8

Cardio
Crossramp 35 minutes

 

[grubd]

Wednesday 1/30
Only Cardio
Treadmill
15 minutes mostly running fastest pace 4.8 for 7 minutes (12:30 mile)

Eliptical
36 minutes

 

[grubd]

Friday February 1st 2013

Dumbbell shoulder press
50 warm up
75 8
85 6
90 5

Barbell shrugs
315 10
365 8
385 8

Rear deltoids fly machine
120 12
140 10
150 7

Side lateral machine
70 10
80 8
90 8

Arnolds
25 10
35 8
40 8

Cardio
crossramp 22 minutes
January 1st was 276.5 February 1st I am 266.

 

[grubd]

Monday 2/4

Bench Press
135,185 warm up
255 6
275 6
295 2
225 7

Incline Dumbell
95 7
100 4

Incline Flies
30 12
40 10
45 8

Tricep Extensions
108 12
120 10
132 9

Cardio
Treadmill
Inline walk 22 minutes.

 

[grubd]

Forgot to post a few of these only one I have written is my back work out from last week.
2/5
Barbell Rows
135,225 warm up
255 8
275 8
295 4

Lat Pull Downs
216 12
228 10
240 7

Cable Rows
252 10
264 8
276 4

Hammer Curls
40 10
45 8
50 7

 

[grubd]

2/11
Bench press
135 225 warm up
255 8
275 5
295 3
225 9

Incline dumbbells
95 7
100 4

Fly machine
210 12
230 12
250 10

Overhead extensions
80 10
90 9 8

Crossramp
27 minutes medium intensity

 

[grubd]

2/12
Barbell Rows
265 6
285 5
305 5
315 2

Lat Pulldowns
216 10
228 8
240 8

Cable Seated Row
252 10
264 8
276 6

Straight Bar Curls
85 10
95 10
105 6

Hammer Curls
35 10
40 9
45 8

Cardio
Crossramp 37 minutes

2/13
Cardio
Treadmill 16 minutes mix of mostly run and walk
Eliptical 30 minutes

 

[grubd]

2/14
Cardio
Treadmill 52 min. Mix of 4.5 run and incline walks.

 

[grubd]

2/15
Decided to try clean and presses. Watched some videos and read up on form. Interesting tidbit this exercise was an olympic lift through the 72 games. It was removed because the form is not as strict as the other olympic lifts. Their was a competitor that almost did a standing bench press to push the weight easier above his head. Anyways it was an experiment of trial and error so I will know what weight to use next time I decide to incorporate these.

Clean and Press
75 warm up
135 5
165 3
185 2
195 1
205 failed

Shrugs
335 8
385 7
415 5
435 4

Machine Rear Delt Flys
70 10
90 10
110 8

Side Raises Dumbells
15 10
20 10
25 10

Arnolds
35 8
40 8

Cardio
Treadmill walk/incline 15 min.

 

[strength]

Good numbers Grub!

nice work

 

[grubd]

Thanks man. You training for the spring.

 

[grubd]

2/16

Squats
135 warm up
225 6
245 5 felt a crack in lower back/spine so quit before I really got going. It is pretty sore now 4 hours later.

Leg extensions
130 12
145 10
160 10
160 8

Machine calf raises
190 15
200 18
200 16

Cardio
Elliptical/stepper 15 min.

Treadmill 20 min.

 

[grubd]

Played some basketball that seemed to help my spine loosen up. Skipped hitting practice as a precaution though. We will see tomorrow morning if I made the right decision if I can wipe my ass or not haha.