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heathj
02-14-2008, 06:31 PM
Been slacking much on this journal thing. In the past posting my journal on wbb helped tremendously. Time to give it another shot.

Right now I am at 213 pounds at about 14% bodyfat. I just graduated college with a BS in Exercise Science (boo ya!!) I recently acquired my ACSM Hi-Fi Certification and am working as a trainer at Gold's Gym, as well as working at the lumberyard I have been for the last 3 years.

I plan on doing the STP in July. 200 mile bike ride from Seattle to Portland. My goal is to ride it in one day. I would like to drop down to 195-200 by then at about 10% bodyfat.

Current training is:
Mon - Chest/Back, 1 hour racquetball
Tues - Legs/Arms, 10 miles stationary bike
Weds - 40 minutes basketball
Thurs - 20 miles stationary bike (~3 min/mile)
Fri - Full Body, walk/jog 5 miles
Sat - 20 miles stationary bike (~3 min/mile)
Sun - Rest

I also am working on some plyometrics as well as balance. Slowly recovering from a back injury from back in november. Squats are light...

Diet is around 3000 calories. I have lost 8 pounds so far.

borracho
02-14-2008, 06:35 PM
wow..200 miles is hefty. I have a century 5/18 and then 5/25 there is a ride from durango-telluride..combined they make up about 150 miles...good luck on your ride and goals dude.

heathj
02-15-2008, 05:08 PM
thanks! we'll see how it goes...my max ride to date is about 40 miles, but i have never really tried to go further.

friday, feb 15 - full body 2pm

leg press - 400 x 12, 12, 12
incline bb - 185 x 12, 12, 205 x 6
pullups - bw x 12, 8
cable curls - 40 x 12
1-arm pushdowns - 40 x 12
alt. db curls - 30 x 12, 40 x 10
skulls - 70 x 12, 90 x 12
db press on ball - 60 x 10, 70 x 10
1-arm cable rows - 40 x 10, 60 x 10
back extension work

will do balance work and walk 5 miles at 8pm.

borracho
02-15-2008, 05:21 PM
hope ya can get in at least a 75 mile ride in before in that case. my longest was a ~50 before the century and boooooy...I should have had at least a 70 under my belt....but, I am a fat ass so that could count for a lot. What do you ride?

nice incline work btw

heathj
02-16-2008, 08:59 PM
I will try to get a few 70 mile rides in before the 200. I do not plan on going unprepared. Currently I do not own a road bike, but I own a Trek Jack 1 mountain bike. I plan on buying a road bike in May or June. Usually I just ride on the stationary bike.

Sat, Feb 16 6:30pm

20 miles in 60 minutes on stationary bike
5 minutes jog @ 6 mph
5 minutes walk @ 3.2 mph

Stretch

Abs
2 sets x 15 on physioball
1 set x 15 on decline bench
1 set x 40 twists

Abduction Machine
70 x 15, 100 x 15, 120 x 12

heathj
02-18-2008, 04:53 PM
Mon, Feb 18, 2008 3:00pm

Finally had a spotter!!

Chest/Back

Flat BB - 225 x 6, 245 x 3, 265 x 4 + 2, 225 x 10, 225 x 8
Low to High Cable X's - 40 x 10, 50 x 10, 55 x 10
Incline DB - 60 x 12, 75 x 10, 85 x 10

HS Deadlift - 90 x 10, 180 x 10, 230 x 10
HS Low Row - 90 x 10, 180 x 10, 180 x 10
Pulldowns - 100 x 10, 130 x 10, 150 x 10, 130 x 10

Stretch

Racquetball later tonight.

Blood&Iron
02-18-2008, 10:00 PM
Dude, where the **** you live?

I live in ****ing Bellevue, Wa now.

heathj
02-19-2008, 11:30 PM
BI: two hours north, in bellingham. where did you come from and why the move? washington is the ****! soon the nation will realize and overpopulate it.

LEGS/ARMS - light....

squats - 135 x 8, 135 x 15, 135 x 15, 135 x 15
1-leg ball on wall squats - bw x 3, bw x 4, bw x 3
-ss-
two leg squats on bosu ball - bw x 10, bw x 10
db curl - 35 x 10/10, 10/10, 10/10, 10/10
skulls - 70 x 10, 90 x 10, 100 x 8
2-leg calf raises - 270 x 15, 315 x 15
1-leg ext. - 50 x 10
leg curl - 130 x 10
cable curl - 50 x 10, 10
1-arm pushdown - 50 x 10/10, 10/10
1-leg leg curl machine - unknown x 10/10

Bike 10.5 miles in 30 minutes

Cooldown, stretch.

3 beers.

Blood&Iron
02-20-2008, 09:40 AM
BI: two hours north, in bellingham. where did you come from and why the move? washington is the ****! soon the nation will realize and overpopulate it.

I came from the suburbs of Detroit. Moved for a new job and a fat paycheck. Been here about 6 months and have really enjoyed it so far. We have to meet up sometime. You come down to Seattle much? I don't have a problem driving up to Bellingham some weekend either.

AKMass
02-20-2008, 10:45 AM
Did you go to Western?

heathj
02-20-2008, 11:10 PM
BI: what job? and definitely would meet up. i come down often, but work two jobs and am extremely busy. perhaps in the summer?

akmass: yeah, western is a badass school. workout center is too expensive though for the ****ty hours... http://www.acadweb.wwu.edu/recreate/

Wednesday -

cpr class in the timeslot of basketball game...

1 hour walk/jog (3.5/5.5mph) ~15 min jog, 45 min walk 2.0% incline

1/2 butterfinger
0 beers

Blood&Iron
02-21-2008, 12:32 AM
BI: what job? and definitely would meet up. i come down often, but work two jobs and am extremely busy. perhaps in the summer?

I'm a dev manager for the team that writes the software for TMobiles content download system (i.e. if you buy a ringtone on TMobile you're hitting our ****).

Yeah, whenever works for you. Like I said, I don't have a problem driving up on the weekend, but if you're normally busy just lemme know when you're free. You on MySpace or Facebook? That's probably the best way to keep in touch with me. I prefer MySpace.

Hit me up here:
http://www.myspace.com/zacbol

AKMass
02-21-2008, 06:18 AM
Yeah I know, I graduated from WWU in 06. I used to be at the rec center every day. I don't remember paying to go there, except for a "athletic fee" or something...I kinda miss that place.

heathj
02-22-2008, 12:00 AM
bike 10 miles in 30 min...had to stop (gas)

1 beer
1 apricot candy

heathj
02-22-2008, 06:05 PM
Friday, 2/22 - 2pm (~45 minutes)

Weight: 211.8

Leg Press - 200 x 12, 400 x 12, 400 x 12
1-leg LP - 200 x 8, 200 x 8
Incline BB - 185 x 8, 185 x 8
Cable Rows - 100 x 12, 130 x 12
Pullups - BW x 8, BW x 6
1- leg Leg Ext. - 70 x 12, 90 x 12
Leg Curl - 90 x 12, 90 x 12
HS Decline Press - 180 x 12, 180 x 12
BB Curls - 50 x 12, 70 x 12
Dips - BW x 12, BW x 12
Lat Pulldowns - 100 x 12, 130 x 12
Cable Curls - 50 x 12, 50 x 12
1-arm Tri pushdown - 50 x 12, 50 x 12
1-leg calf raises - 180 x 15, 180 x 15

Cardio 4pm -
60 minutes treadmill, 3.5 mph @ 2.0% incline

heathj
02-24-2008, 03:37 PM
21 miles in 60 minutes on bike.
20 minutes plyometrics (box jumps, hurdles)
Stretch.

Drank 4 beers Friday and about 9 on Saturday. More than I wanted, but I am down weight so I deserved it.

Also carb-up was yesterday.

heathj
02-25-2008, 04:27 PM
Mon, 2/25 - 2:30pm (Chest/Back)

No Spotter

Flat BB - 185 x 6, 205 x 12, 205 x 12, 205 x 12
Low-High Cable X's - 50 x 10, 60 x 10, 70 x 8, 70 x 8
HS iso wide chest - 180 x 10, 230 x 10, 230 x 10

Pullups (wide) - bw x 10, bw x 8
pullups (narrow) - bw x 6
lat pulldowns - 110 x 12, 130 x 10, 130 x 10
db rows - 65 x 10/10, 65 x 10/10, 65 x 10/10

hyperextensions on ball: bw x 10, bw x 10
reverse hypers on ball: bw x 10, bw x 10
pelvic thrusts on ball: bw x 10, bw x 10
elbow bridge on ground: 3 minutes

Stretched in between sets

1 hour racquetball later tonight.

heathj
02-26-2008, 06:40 PM
Tues, 2/26 - 4:00pm

Weight: 211

Legs/Arms

1-leg ext. - 4 sets x 12
2-leg ext. - 170 x 12
leg curl - 4 sets x 12
1-leg standing curls - 40 x 12/12
2-leg standing calf - 285 x 15
1- leg - 185 x 15, 165 x 15
donkey calf - 2 sets x 15
db curl - 30 x 10/10, 30 x 10/10
bb curl - 70 x 10/10
cable curl - 50 x 10/10
skulls - 50 x 12, 70 x 12
1-arm pushdown - 60 x 12/12, 60 x 12/12
dips - bw x 15, bw x 12

11.8 miles in 30 minutes on stationary bike.

heathj
02-28-2008, 05:03 PM
Thurs, 2/28 3:00pm

7 miles in 18 minutes on stationary bike.


40 minutes basketball and 3 beers last night.

heathj
03-01-2008, 01:09 PM
Friday night - Full body

9pm

1- leg Leg press - 200 x 8/8, 8/8, 8/8
incline bb - 185 x 10, 225 x 4, 135 x 10
pulldowns - 120 x 10
db curl - 30 x 10/10, 40 x 10/10
ham curl - 40 x 10/10, 40 x 10/10
bb curl - 50 x 10
french press - 50 x 10
db ext. - 30 x 10/10
standing calf raises - 285 x 20
burpees - bw x 10

walk 60 minutes

heathj
03-02-2008, 05:21 PM
Sunday 3/2/08 3:00pm

Walk 1 mile to gym
Warm-Up
1. Bike 9.5 miles in 20 minutes (lvl 14-16)
2. Box Jumps (4 risers) - bw x 10, bw x 10
3. Box jump (10 risers) - bw x 10, bw x 10
4. Box jumps (4 risers) 1 leg - bw x 5/5
*Karoake lines between each set*
5. Barbell swings - 15 x 50, 30
6. Good mornings - 15 x 12, 12
7. Db snatches - 10 x 12/12, 20 x 10/10, 25 x 10/10
8. Balance on bosu ball 4 sets each leg
9. Back rehab
10. Stretch
Walk 1 mile home

Drank too much last night...need to eat!

heathj
03-03-2008, 06:50 PM
Mon, 3/3 1:30pm

Chest/Back

Flat DB - 50 x 10, 85 x 10, 10, 10
Low-High Cable X's - 50 x 12, 60 x 12, 60 x 12, 80 x 6
HS Decline Press - 180 x 12, 270 x 10, 270 x 10
Pushups on ball - bw x 10, bw x 10

Wide pullups - bw x 12
narrow pullups - bw x 6
super wide pullups - bw x 3
super narrow pullups - bw x 3
1-arm cable rows - 60 x 10/10, 60 x 10/10
hyperextensions - bw x 10
reverse hypers - bw x 10
hip thrusts - bw x 10
static back hold - 5 minutes

stretch

1 hour racquetball tonight

heathj
03-04-2008, 06:19 PM
Tues, 3/4 3:30pm

Weight: 209.4 (Down 2.4 pounds in 1 1/2 weeks)

Legs/Arms

Warm-Up
Squats - 135 x 10, 10, 10, 10
1-leg ball squats - bw x 4/4
1-leg standing calf (left calf) - 150 x 20
1-leg leg ext. - 70 x 12/12, 12/12, 90 x 12/12
1-leg leg curl - 50 x 12/12, 12/12
1-leg standing calf (left calf) - 150 x 20
1-leg jumps on bosu ball
1-leg squats on bosu ball - bw x 4/4
1-leg seated calf (left calf) - 70 x 15, 15

Alt. db curl - 30 x 10/10, 35 x 10/10
seated alt. db curl - 30 x 10/10
db ext. - 30 x 12/12
standing french press - 50 x 12, 70 x 12
1-arm cable curl - 45 x 12/12, 45 x 12/12
-ss-
1-arm tri pushdown - 45 x 12/12, 45 x 12/12

Bike 13.5 miles in 30 minutes on stationary bike.

STRETCH! and done.

haven't eaten much today, time for some tuna.

heathj
03-06-2008, 09:40 PM
Thurs 3/6/08 3:30pm
stationary bike: 33 miles in 90 minutes.

stretch

body pump class at 5:30pm.

heathj
03-07-2008, 07:19 PM
fri march, 7, 2008 - 5:00pm

warm-up

1-leg leg press: 200 x 8/8, 200 x 8/8, 200 x 8/8
incline bb - 185 x 8, 185 x 8, 185 x 8
hamtractor - 40 x 12/12, 50 x 12/12
pullups (wide) - bw x 12, bw x 12
chinups - bw x 6
db flyes - 25 x 12, 25 x 12
standing calf raises (left leg) - 150 x 15, 90 x 15
skulls - 50 x 12
french press - 60 x 12, 70 x 12
db curls - 25 x 15/15, 25 x 15/15
pulldowns - 120 x 12, 120 x 10
dips - bw x 12, bw x 15
cable curls - 45 x 12/12, 45 x 12/12

stretch

heathj
03-10-2008, 05:59 PM
refeed saturday...quite a bit to drink as well. didn't work out sat or sun.

mon, 3/10 4:00pm - no spotter

Chest/back

Flat bb - 185 x 15, 185 x 14
low high cable x's - 50 x 12, 60 x 12, 60 x 12
-ss-
jump rope - bw x 50, 50, 50
hs decline press - 180 x 12, 12, 12

good mornings - 5 x 15
shoulder extensions (all the way back) - 5 x 15
pulldowns - 120 x 12, 12, 12
good mornings - 5 x 15
shoulder extensions - 5 x 15
good mornings - 45 x 12
db rows - 70 x 12/12, 70 x 12/12
forearm twists - 10 x 15/15
static hold (hip to floor, chest up) - 5 minutes
hyperextensions - bw x 15

racquetball tonight.

heathj
03-12-2008, 06:20 PM
Tuesday, 3/11

Warm-up 1 mile on bike in 5 minutes
12.8 miles in 30 minutes on bike
cool-down 1 mile in 5 minutes
(14.8 total miles)
Stretch

Wednesday, 3/12

2:00pm

10 minutes stair stepper
5 minutes rower

4:00pm

5 minutes warm-up on bike
50 minutes on bike
5 minutes cool-down
(15 miles total)
stretch
db snatches - 25 x 12/12

starving...

heathj
03-14-2008, 07:14 PM
Thursday

Rest...right knee is sore.

Friday 4:30pm

full body

warm-up
leg press - 200 x 12, 12, 12
incline bb - 175 x 10, 10
left leg seated calf raise - 45 x 15, 15, 15
standing leg curl - 40 x 12/12, 12/12
pullups - bw x 12 (medium), bw x 12 (narrow), bw x 6 (wide)
HS iso wide chest - 180 x 12, 230 x 12, 230 x 12
smith yates row - 185 x 12, 12
incline db curl - 25 x 12, 25 x 12
db skulls - 25 x 12, 25 x 12
bb curl - 90 x 6, 90 x 6
bb skulls - 80 x 10, 100 x 6
situps - bw x 12
shoulder stretches
good mornings

walk 30 minutes @ 4.0% incline 3.5mph

heathj
03-17-2008, 06:17 PM
Monday, 3/17 4:00pm

Chest/Back - no spotter

Flat BB - 185 x 6, 215 x 12, 215 x 11, 185 x 8(slow)
high-low cable x's - 50 x 12, 12, 12 (slow)
clap pushups - bw x 15, bw x 14

lat pulldowns - 110 x 12, 130 x 12, 150 x 12, 110 x 12
1-arm cable rows - 50 x 12/12, 50 x 12/12
gm's - 5 x 15, 15
static hold on ground, hip on ground, chest in air - bw x 5 minutes

stretch

racquetball tonight.

heathj
03-21-2008, 09:42 PM
weight was 207.8 on wednesday

worked out legs/arms on tuesday and also rode on the bike 30 minutes. knee still bothering me a bit.

wednesday i forget what i did.

thursday i went on the bike 30 minutes.

Friday, 3/22 6:15pm

1-mile walk to gym
jump rope x 50, 50
step-ups x 20, 20
front raise w/ plate - 25 x 12

leg press - 200 x 10, 10, 10 (one leg)
incline db - 65 x 12, 75 x 10, 90 x 8, 75 x 8
leg ext. - 50 x 15, 15, 70 x 12
leg curl - 65 x 12, 12, 85 x 12
pullups - bw x 12(medium), bw x 12(narrow), bw x 4(wide)
standing calf - 120 x 15, 15 (left leg only)
incline db fly - 25 x 12, 12, 12 (deep stretch)
seated calf raises - 45 x 15, 15 (left leg only)
iso lateral back row - 90 x 12, 140 x 12, 8
db curl - 30 x 15/15, 50 x 5/5, 50 x 5/5
incline skulls - 50 x 12, 70 x 12, 90 x 10
cable curl - 50 x 10, 10
dips - bw x 10, 10 (deep stretch)
stretch

10 minutes elliptical (.95 miles)
35 minutes bike (10.3 miles)
stretch

1-mile walk home

heathj
03-24-2008, 03:51 PM
Monday, 3/24 2:00pm

Chest/Back

Warm-up

Flat BB - 185 x 3, 225 x 3, 245 x 3, 265 x 3, 225 x 6
Low-High X's - 50 x 12, 12, 12

Pulldowns - 120 x 12, 140 x 12, 12
GM's - 5 x 20, 20
Ab twists - 5 x 20, 25 x 30
Hypers - BW x 20
Decline crunches - BW x 12, 12
Stretch

Racquetball tonight.

heathj
03-25-2008, 05:52 PM
Tues, 3/25 3:15pm

warm-up

leg press(1 leg) - 200 x 12/12, 15/15, 20/20
-ss-
jump rope x 50, 50, 50
-ss-
step-ups x 20, 20, 20
-ss-
squat ball toss x 12, 12, 12

db lunges - 35's x 16, 40's x 16
incline db curl - 30 x 10/10, 35 x 12/12, 40 x 8/8
dips - bw x 12, +35 x 12, +90 x 6, +105 x 3
bb curl(against wall) - 70 x 12

abductor - 100 x 12, 12
adductor - 100 x 12, 12
standing calf(left leg) - 135 x 15, 15

stretch

bike 30 minutes

maybe racquetball tonight.........

heathj
03-26-2008, 05:50 PM
Scale said my weight was up to 209.6...but I have not dropped a deuce today either.

Circuit (~20 min) -

Ball toss x 20, 20, 20, 20
4 step plyos - bw x 20, 20, 20, 20
Bike - 30 sec, 60 sec, 30 sec, 30 sec
Mini hurdles - Side jump x 5, 1-leg x 5/5, Side jump x 5

heathj
04-08-2008, 08:16 PM
I have been working out...slightly. Took most of last week off due to illness, still a little sick.

Monday, 4/7/08

Some clapping pushups, sit-ups, racquetball for 1 hour.

Tuesday, 4/8/08

4:30pm
Warm-Up
BB Squat - 135 x 20
pullups - bw x 13
Med ball toss - 12 x 20
med ball slam - 12 x 20
clapping pushups - bw x 14
db walking lunges - 30 x 20
burpees - bw x 10
med ball pushups - bw x 13
bike max 30 sec, light 30 sec
bb squat - 135 x 20
db walking lunges - 30 x 20

6:45pm
incline db curl - 30 x 12/12, 12/12, 12/12
db skull - 30 x 12/12, 12/12
bb curl - 90 x 6
bb french press - 70 x 12
skulls - 45 x 8, 90 x 6, 45 x 8
bb curl - 90 x 6

bodyweight checked tomorrow.

heathj
04-09-2008, 06:04 PM
Wed, 4/9/08

Weight: 204.2 (Down 20 lbs.)

2:30pm

incline sit-ups
leg lifts
hypers
gm's
twists

4:00pm

40 minutes stationary bike
10 minutes treadmill (4 min @ 7.6mph, 6 min @ 4 mph)

stretch

heathj
04-11-2008, 05:14 PM
Thursday:

15 minutes bike
2 hours racquetball

Friday 4/11/08

warm-up
leg lifts: bw x 15
DB Lunges: 30 x 12, 40 x 12 (6 each leg)
BB Lunges: 100 x 12 (6 each leg)
clapping pushups - bw x 15, bw x 10
pullups - bw x 10, 8, +25 x 6
left leg calf raise - 135 x 15, 15
low-high cable pulls - 50 x 12, 12
med ball slam: 12 x 12
yates db row - 30 x 12, 40 x 10, 50's x 10
hypers: bw x 12
leg lifts: bw x 15

stretch
indo board balance: 5 minutes

heathj
04-14-2008, 05:11 PM
Mon, 4/14/08

Warm-up
Decline BB - 185 x 12, 12, 12
Pullups - bw x 10, +25 x 6, +45 x 4, +10 x 5.5
low-high cable x's - 50 x 12, 12, 12
straight arm bb pulldowns - 100 x 12, 120 x 12, 140 x 12
stability ball db fly - 25 x 12, 30 x 12, 35 x 12
t-bar rows - 3 plates x 8, 2 plates +25 x 12
stability ball pushups - bw x 12, 12
ab twists - +6 x 50, 50
gm's - 5 x 20, 20
shoulder stretches w/ bar
stretch

racquetball tonight.

heathj
04-15-2008, 06:00 PM
racquetball for 2 hours last night...~2400 calorie expenditure

Tues, 4/15/08

1:00pm
Warm-up
Leg Press (2-legs) - 200 x 15, 15, 20
Leg Press (1-leg) - 200 x 12/12, 210 x 12/12, 220 x 12/12
DB Curl - 25 x 15/15, 30 x 15/15, 35 x 15/15, 42.5 x 10/10
DB FP - 25 x 12/12, 30 x 12/12, 35 x 12/12, 42.5 x 10/10
Standing lunges - 30 x 10/10, 40 x 10/10, 50 x 8/8, 60 x 5/5
Standing calf raise (left leg) - 135 x 15, 15
torso twists - 6 lbs. x 50, 25 x 40
hypers - bw x 15, +10 x 15
indo board balance - 5 min.
stretch

5:00pm
30 min bike

heathj
04-16-2008, 06:11 PM
Wed, 4/16/08

Weight: 204.2 (same as last week)

4:00pm

warm-up
Jab - 5 x 50, 50
Cross - 5 x 50, 50, 10 x 40
Up - 5 x 20, 20
Lunges - + 5 x 20, 20, 16
Tire flip - x 20, 20
sprints:
forward - down & back, down & back
grapevine - down & back, down & back
backward - down & back, down & back
db snatches - 30 x 10/10, 45 x 10/10
shoulder stretches

bike 9 miles in 20 minutes, cool-down 10 minutes.

stretch.

heathj
04-22-2008, 07:19 PM
have been working out still same as usual.

strained my medial deltoid on friday, recovering from that.

weight is checked tomorrow.

did legs today.

heathj
04-23-2008, 06:19 PM
3pm
10 miles on bike.

5pm
Weight: 201.6

heathj
04-28-2008, 06:45 PM
have been working out lately...worked 5 days of 7-7 last week.

today, mon/4/28/08

chest/back

mix of these exercises randomly performed:

pronated bb row - 135 x 12, 185 x 12, 12
supinated db row - 35 x 12, 40 x 12, 50 x 12, 60 x 12
clapping pushups - bw x 14, 14, 6, 8
flat db bench press - 40 x 12, 60 x 12, 75 x 12
pullups - bw x 12, 6, 6
pulldown - 70 x 20

stretch

very intense. i really enjoy supinated db row...

heathj
04-29-2008, 07:01 PM
Tues, 4/29/08

5:00pm

Legs/Arms

Ball squats - bw x 15, +25 x 12, +45 x 15(overhead)
bb squats - 45 x 12(overhead)
db lunges - 30s x 12, 40s x 12, 60s x 12, 70s x 12
-ss-
db curl - 25 x 15/15, 30 x 15/15, 35 x 12/12, 40 x 12/12, 35 x 12/12
-ss-
db french press - 25 x 12/12, 30 x 12/12, 32.5 x 12/12, 35 x 12/12
1-leg calf raises (left leg only) - 120 x 15, 120 x 12
db step-ups (knee high bench) - 20s x 12/12, 30s x 12/12, 40s x 12/12
dips - bw x 12, +25 x 10, +70 x 8, +90 x 7

stretch

heathj
04-30-2008, 07:56 PM
Weight: 200.4

Rode 1 mile to work
Cardio: 60 minutes stationary bike
Rode 1 mile home.

left forearm is sore...

heathj
05-02-2008, 06:32 PM
Thursday -
6 sets of stairs (128 steps)
1 mile jog to gym

**
200 pushups (broken into 10 sets of 20)
50 pullups (10 sets of 5)
16 minutes
**

1 mile jog home


Friday -
1 mile bike to gym
db lunges - 20s x 24, 24, 24
core work
db snatches - 20 x 12, 30 x 10, 45 x 6, 60 x 8 (each arm)
20 pushups
lat pulldown - 100 x 15, 70 x 15
4 sets incline sit-ups
light curls and skulls
1 mile bike home

heathj
05-04-2008, 07:18 PM
Sat-

Nothing.

Ate ~4500 calories. Two glasses wine.

Sun -
Biked 1 hr 15 min around town on my mountain bike.
2.8 miles steep incline uphill
1.3 slowly downhill
2.6 miles slight incline uphill
3.5 miles home (random up/down)

heathj
05-05-2008, 05:22 PM
Mon, 5/5, 3:15pm

chest/back

warm-up
flat db bench - 25 x 15, 40 x 12, 60 x 12, 80 x 12, 90 x 8, 8
pullups - bw x 12, +25 x 6, +35 x 3 + 2 negatives.., bw x 6
low-high cable pull - 40 x 12, 50 x 12, 55 x 12
db yates row - 40 x 12, 42.5 x 12, 45 x 12, 60 x 8
db fly on phsyioball - 20 x 12, 25 x 12, 15
db row - 35 x 12/12, 45 x 12/12, 55 x 12/12, 12/12
pushups - bw x 25

stretch

racquetball tonight. weight and bodyfat wednesday.

heathj
05-06-2008, 06:48 PM
Tues 5/6/08

3:45pm

Legs/arms

ball squats - bw x 15, +25 x 15, +45 x 15(overhead)
db curl - 25 x 15/15, 30 x 15/15, 35 x 12/12, 50 x 6/6
db french press - 25 x 12/12, 30 x 12/12, 32.5 x 12/12
db lunges - 40s x 6/6, 60s x 3/3, 70s x 3/3, 80s x 3/3
incline db curl - 30 x 8/8
dips - bw x 20

Bike 22.5 miles in 55 minutes (5 minute warm-up, 2 minute cool-down)
~21 miles in 50 minutes

Stretch

heathj
05-07-2008, 08:09 PM
Wed, 5/7/08

3:00pm Weight: 201.4 (gained 1 pound from last week)
Bodyfat: Down 3% since last time I checked.

4:30pm (44 minutes)
Biked 1 hr 15 min around town on my mountain bike.
2.8 miles steep incline uphill
1.3 slowly downhill
2.6 miles slight incline uphill
3.5 miles back to gym (random up/down)

6:00pm (30 minutes)
Jog .5 miles to stairs
Ran 3 stairs (330 steps)
Jog .5 miles back

ElPietro
05-08-2008, 11:14 AM
Wow, you are still alive and kickin? What up f00!

heathj
05-12-2008, 06:17 PM
what up pimp! alive and well. changed gears on the whole workout world, now more towards fitness. i do plan on trying some strongman workouts this summer/fall though. hope things are well on your end.

Mon, 5/12/08

2pm
chest/back

db swiss ball flys
-ss-
pullups
-ss-
pushups w/ yellow band for resistance
-ss-
gm's
x 4 rounds

low-high cable pulls - 35 x 12, 45 x 12, 12
lat pulldowns - 100 x 15, 120 x 12, 12, 100 x 12

4:00pm

100 x 4 jump rope
4 sets of 20 pushups (incline, decline, blocks, swiss ball)
situps - 3 sets x 15

4:20
Crossfit WOD
5 min 45 sec

65 lb thrusters x 21, 15, 9
pullups x 21, 15, 9


racquetball tonight!

heathj
05-13-2008, 06:18 PM
Tues, 5/13/08

4:00pm
legs/arms

bb squats - 135 x 10 x 10 sets
bb curl - 90 x 5 x 5 sets
bb french press - 90 x 5 x 5 sets

7.2 miles in 20 minutes on stationary bike (4 minute warm-up, 5 minute cool-down)

45 minute upper body blitz class tonight at 6:30pm

Weight check tomorrow. 5 days until road trip!

heathj
05-14-2008, 05:38 PM
Wed, 5/14/08

3:30pm

Jump rope - x 150, 150, 200
Stairclimb - 22 minutes (9 at fit test, 13 at speed train)
stretch calves

heathj
05-16-2008, 03:30 PM
last workout in gym before road trip.

Fri, 5/16/08

bike 1 mile to gym
jump rope x 200
db lunges - 25s x 12/12, 30s x 8/8, 40s x 8/8
-ss-
db curl - 25 x 12/12, 30 x 12/12, 40 x 8/8
-ss-
db fp - 25 x 12/12, 30 x 12/12, 40 x 10/10
-ss-
db snatch - 20 x 10/10, 30 x 10/10, 40 x 10/10
-ss-
pullups - bw x 6, 7, 8

hs chest press - 90 x 12, 180 x 12, 220 x 8
hs pulldown - 90 x 12, 180 x 12, 200 x 10
low-high cable pulls - 40 x 15, 15

jump rope x 100

bike 1 mile back home.

southwest us here i come!

heathj
05-28-2008, 02:09 PM
oh yeah. just got back from a 10 day road trip around the southwest. Worked out at a few gold's gyms around..peoria, las vegas, and hollywood. I saw Jay Cutler (Mr. Olympia 2006) working out in las vegas, that dude is massive.

Worked out about 5-6 times while I was gone, had some good ones too.

Yesterday was legs.

Warm-up
Jump rope x 100, 100, 100
Bike x 3 sets (sitting, standing, alternating)
DB Snatches - WU, 50 x 7/7, 60 x 7/7, 70 x 7/7
Leg ext. - 70 x 15, 15, 90 x 15, 110 x 15, 150 x 12, 170 x 12
Leg Curl - 30 x 15, 50 x 15, 70 x 12, 12, 12

heathj
05-29-2008, 12:14 AM
Today:

Bike 40 minutes. (up alabama hill once, around)

Three rounds of:

Jump rope x 100
pushups x 20
hillclimbers x 50

heathj
06-02-2008, 09:54 PM
29th - Not sure what I did.
30th - Full body workout + 45 minutes kettleballs.
31st - No workout, drank 11-12 beers.
1st - 20 minutes kettleballs, jump rope x 300

Today - chest/back
flat bb - 185 x 12, 12, 12
pullups - bw x 10, 8, 10
kettleball swings - 20 x 30, 30, 20(one hand)
pushups w/ med. resistance band - x 12, 15
cable rows - 100 x 12, 12, 12 (nice and slow!)
turkish getups - 20 lb. kettleball x 4/4, 5/5 (slightly distracted)
stretch.

2 hours racquetball, first week back in two weeks :ninja:

heathj
06-03-2008, 06:16 PM
tuesday, 6/3/08

arms

bb curl - 70 x 12, 12, 12, 90 x 8, 100 x 6
bb skulls - 70 x 12, 12, 90 x 10, 10, 100 x 8
db curl - 35 x 12/12, 42.5 x 9/9, 45 x 8/8
dips - bw x 15, +35 x 10 (got interrupted)

low back sore, skip legs today, perform tomorrow.

heathj
06-04-2008, 06:54 PM
short but sweet.

wednesday, 6/4/08 weight: 201.4 (up 1 pound since the wed before my trip 2 weeks ago)

legs

bb lunges - 30 x 8/8, 50 x 8/8, 70 x 7/7, 90 x 6/6, 110 x 6/6
db lunges - 70s x 6/6, 85s x 4/4! (boo ya, grip strength is good)
standing calves - 190 x 15 (slow and deep)
leg ext. - 50 x 15, 70 x 15, 90 x 15, 110 x 15, 15
leg curl - 50 x 15, 70 x 15, 90 x 15, 110 x 12, 7

stretch.

left achilles is still bothering me a bit. need to ice.

heathj
06-06-2008, 02:34 PM
didn't ice.

yesterday biked 45 minutes on yellow aerobic bikes. last 10 minutes alternated between 50 standing/50 sitting. sweat my ass off.

workout today is going to be:

5 rounds of:

20 rep squats
10 rep pullups
12 rep clapping pushups
10 rep db snatch

heathj
06-06-2008, 05:57 PM
holy ****. most intense workout ever. about 30 minutes to perform:

bb squats - 135 x 20, 20, 20, 20, 20
pullups - bw x 10, 10, 10, 10, 10
clapping pushups - bw x 12, 12, 12, 12, 12
1-arm db snatch - 22.5 x 10/10, 10/10
1-arm kb snatch - 35 x 10/10, 40 x 10/10, 10/10
stretch

kb=kettlebell

happy f-ing birthday to me!

heathj
06-16-2008, 07:28 AM
Took last week off. Had the flu for a couple days, and just needed rest before the new program started off today.

Finally have a workout partner!

5:15am Legs/Shoulders (Weight: 203.4)
Warm-up
BB Squats - 185 x 15, 200 x 15
DB Arnolds - 35 x 8/8, 50 x 8/8
DB Lunges - 50s x 6/6, 60s x 6/6
DB Front/Side Shoulder Raise - 15 x 10/10, 20 x 10/10
Band Squats - H/L x 20, H/M x 20 (H=Heavy band, M=Medium)
BB Upright Row - 70 x 12, 100 x 10
Leg Ext - 110 x 15, 120 x 15
Leg Curl - 80 x 15, 85 x 15

Stretch

heathj
06-17-2008, 07:28 PM
Tues, 6/17 5:30am

Back/Triceps

Warm-up (bike and bands)
BB Row - 185 x 10, 10, 10
Pullups - BW x 12, 10, 9
Dips - BW x 12, +25 x 12, +45 x 12, +70 x 10
Hypers - BW x 15, 15 (slow and deep)
BB Skulls - 70 x 12, 90 x 12, 60 x 12(slow)

stretch.

heathj
06-23-2008, 01:14 PM
got sick again...slept 37 hours this weekend.

Monday - 5:30am

Legs/Shoulders

BB Squats - 135 x 15, 185 x 15, 205 x 15
DB Arnold Press - 35 x 8, 45 x 8, 52.5 X 8
DB Lunges - 60s x 6/6, 80s x 6/6
Front/Side Raise - 15 x 10/10, 10/10
Band Squats - HH x 20, HHL x 20
Upright Rows - 70 x 10, 90 x 10
Leg ext - 90 x 15, 110 x 15
Leg curl - 70 x 15, 90 x 15

stretch.

bands: H=heavy, M=medium, L=light, HHL = two heavy bands, one light.

4:00pm - 30 minute jog

6:00pm - 1 1/2 hours racquetball.

heathj
06-24-2008, 07:18 AM
Tues, 6/24 5:30am

Back/Tris

BB Row - 185 x 10, 10, 10
Pullups - bw x 8, 8, 7 (all the way down)
dips - bw x 12, +25 x 12, +70 x 10, +90 x 6
hypers - bw x 15, 15, 15
bb skulls - 70 x 15, 15

stretch.

2:00pm - 1 hour walk/jog.

heathj
06-30-2008, 07:41 AM
built some sandbags over the weekend. should be fun, 50 lb., 75 lb., 125lb.

Mon, 6/30/08

Legs/Shoulders

BB Squat - 185 x 15, 205 x 15, 15
Arnold DB - 35 x 8, 40 x 8, 8
DB Lunges - 65s x 6/6, 90s x 6/6
BB Upright Row - 90 x 8, 110 x 8
Band Squats - MML x 20, MML x 20
Front/Side Raises - 15 x 10/10, 10/10
Leg Ext - 110 x 15, 130 x 15
Leg Curl - 90 x 15, 110 x 15

stretch.

heathj
07-01-2008, 04:53 PM
Tues, 7/1/08 3:00pm

Lifting partner quit so no workouts at 5am anymore.

Back/Triceps

BB Row - 135 x 10, 185 x 10, 10, 10
Pullups - BW x 10W, 10N, 8W (slight toe tap on last two of both last sets)
Dips - BW x 12, +25 x 12, +70 x 12, +105 x 4
Hypers - BW x 15, +10 x 15, 15
BB French Press - 70 x 15, 90 x 10, 70 x 5

stretch.

11 miles in 40 minutes

Down State St. to Fairhaven, up Old Pkwy, up 32nd, left on Bill Mcdonald, down Indian to State St. and back to gym. Max 39mph.

heathj
07-03-2008, 08:00 PM
Thursday, 7/3/08

Chest/Biceps

Incline BB - 185 x 12, 10, 8
Incline DB Curl - 30 x 12/12, 12/12, 12/12
Physio DB Fly - 30 x 12, 35 x 12, 12, 12
Clapping pushups - bw x 10
band pushups - L x 10
clapping pushups - bw x 10
cable bb curl - 80 x 12, 100 x 8, 120 x 8
hs chest press - 180 x 6, 6, 6

stretch.

heathj
07-07-2008, 07:13 PM
Mon, 7/7/08

Legs/Shoulders

BB Squats - 135 x 15, 185 x 15, 205 x 15, 205 x 20
DB Arnold Press - 30 x 10, 32.5 x 10, 37.5 x 8
DB Lunges - 60s x 6/6, 75s x 6/6, 90s x 6/6
Upright Rows - 80 x 10, 100 x 10
Band Squats - HHL x 20, HHL x 20
Front/Side Raise - 15 x 10/10, 10/10
Leg ext - 110 x 15, 115 x 15
Leg curl - 90 x 15, 90 x 15

stretch.

ouch.

no racquetball tonight, probably go on a 2 mile run if my legs can handle it.

heathj
07-08-2008, 04:33 PM
Tues, 7/8/08

Back/Triceps

3.5 mile ride to house
1-2 mile walk
.5 mile ride to gym

BB Yates Row - 185 x 8, 205 x 8, 185 x 8
Pulldowns (pronated)- 110 x 12, 120 x 12, 140 x 9
Pulldowns (supinated) - 100 x 12
Dips - BW x 12, +60 x 12, 12, 12.5
Hypers - BW x 15, 15
BB Skulls - 70 x 15, 15

stretch.

weight: 201 (currently on day 5 of hydroxycut)
want to weigh: 195 or get to 8% bodyfat.

4 mile ride home later, then either tennis or racquetball!

Duathalon in 3 weeks.
(Run 2.6, Bike 14, Run 2.6)
Goal is: 80 minutes

heathj
07-09-2008, 07:27 PM
Wed, 7/9/08

Short session, no cardio today.

massage at 1:45pm (awesome!)

6:00pm Weight: 199.2

DB Snatches - 25 x 20/20, 35 x 20/20, 50 x 15/15
DB Shrugs - 70s x 15, 90s x 15
Oblique bends - 25 x 12/12, 40 x 12/12
ab twists - 25 x 40, 40 x 40
incline crunches - 25 x 20, twists x 12, 25 x 20

heathj
07-11-2008, 08:19 PM
actually i rode 20 miles on wednesday night.

Thursday- Chest/Biceps

Friday - Kettlebells (KB) & sandbags (SB)

jump rope x 200

2-foot plyo - bw x 15, 15
2-foot side hurdle over bench - bw x 15, 15
1-foot plyo - bw x 10/10, 10/10

KB front swing - 20 x 50, 50
KB turkish getup - 20 x 8/8, 8/8
KB snatch - 25 x 12/12, 35 x 12/12

SB deadlift to shoulder - 125 lb x 3/3 (3 to left/3 to right shoulder)
SB Clean+press - 75 x 12
SB jog - 50 lb x 20 yd x 3 sets
SB burpee - 50 lb x 10

bam! that is tough.

heathj
07-14-2008, 04:14 PM
Sat - golf w/ cart, drank too much.

Sun - 2.6 mile run, 15 mile bike.

Mon 7/14/08

2:30pm

Legs/Shoulders (recovery workout)

BB Squats - 135 x 30, 30, 30
DB Arnolds - 25 x 12, 30 x 10
1-leg LP - 200 x 12, 12
-ss-
2-leg LP - 200 x 20, 20
front raises - 45 x 12, band x 15, side x 15
Upright rows - 70 x 12, 12
Leg ext - 110 x 20, 20
Hamflexor - 50 x 15/15, 15/15

stretch.

heathj
07-16-2008, 03:43 PM
Wed, 7/16 2:45pm

Tanita Scale weight: 199.8
Tanita Scale bodyfat: 11.1%

workout yesterday was good, lots of high rep back/tricep work, then an intense ass hour bike ride on my mountain bike.

Today: Bodycombat class and possibly 1 hour racquetball.

heathj
07-17-2008, 11:20 PM
no racquetball.

Thurs, 7/17 -
cals: 2900

chest/bis 3:00pm

low cable pulls - 40 x 12, 50 x 12, 12, 12
db curl - 25 x 30, 30, 30
-ss-
db fly - 25 x 12, 12, 12
hs decline - 90 x 15, 140 x 20, 15
bb curl - 50 x 20, 20
1-arm cable curl w/ strap - 40 x 12/12, 12/12
pushups arms on ball - bw x 25
pushups legs on ball - bw x 20
stretch.

7:00pm

2 laps around lake padden (5.2 miles...2.6 each)

heathj
07-22-2008, 08:01 PM
fri - no workout
sat- croquet and horseshoes :p
sun - 20 minutes basketball, 20 minutes chuck norris gym

mon - walked 13 holes of golf with bag on back

today, tues/ 7/22/08

26 mile bike ride in 1hr 40 min (strong ass headwind, lots of hills)
-up yew st, to samish, up samish hill, down and around lake samish, through fairhaven, down state st to home

20 minutes back/triceps

heathj
07-27-2008, 11:11 PM
thurs - chest/biceps
friday-golf
sat - finished race in 1 hr 40 minutes (60th overall) not bad for first race.
sun - recovered from drinking.

heathj
07-29-2008, 06:08 PM
mon - nothing

tues, 7/29/08

stationary bike - 15.5 miles in 45 minutes (real light first 30 minutes)
treadmill - 5.2mph @ 2.0% incline for 12 minutes
treadmill - 5.5mph @ 3.0% incline for 12 minutes
treadmill - 3.5mph @ 7.0% incline for 6 minutes

stretch.

resistance-

pulldowns - 90 x 20, 110 x 15, 15, 15
dips - bw x 20, 20, 20
yates db row - 35 x 12, 45 x 12
1-arm db ext - 25 x 12/12, 30 x 12/12
db row - 50 x 12/12, 12/12
2-arm db ext - 50 x 15, 15

stretch.

heathj
07-30-2008, 09:50 PM
work all day 7am-7:30pm

8:00pm

treadmill - 5.2mph @ 1.0% incline for 4 miles
treadmill - 6.0-7.6mph @ 1.0% incline for 1 mile

5 miles total (no stop in middle!)

heathj
08-05-2008, 06:48 PM
only lifted once last week. did do cardio though.

monday (yesterday)

legs/arms
light tennis

tuesday (today)

.28 mile warm-up
1 mile run @ 5.5mph
1 mile run @ 7.5mph
1 minute cooldown

10 mile stationary bike in 25 minutes (~90rpm, resistance 12-14)

stretch.

heathj
08-11-2008, 08:44 PM
been lifting...bought new shoes for running, feet hurt ($95!!)...may be returning them.

weight is steady around 200, gonna try to get up to 207 while increasing my aerobic endurance. working arms twice per week (with legs on monday(heavy) and on thursday (light). eating large calorie quantities on both those days. other days around 3200.

today:

legs/arms

hack squats - 180 x 20, 20, 20
band squats - 2 black x 20, 20
db curls - 35 x 10/10, 40 x 10/10, 47.5 x 8/8
bb curl - 80 x 10, 100 x 6
french press - 70 x 12, 90 x 8
pushdowns - 70 x 12, 90 x 8

stretch.

2.5 mile run/walk.

heathj
08-12-2008, 10:35 PM
2 mile run (max speed-8.8mph)
10 mile bike in 22 min

stretch

300 jump rope
60 pushups
ab twists

done.

heathj
08-13-2008, 06:56 PM
weds:

weight: 198.6 (Trying to gain weight and now I'm dropping!)

Chest/back

Conv. Deads: 185 x 12, 205 x 12, 12
Incline BB: 185 x 12, 205 x 8
DB Row: 50 x 12/12, 65 x 12/12, 80 x 12/12
Low-high Pulls: 50 x 15, 15, 15
Pullups: BW x 10, 10
Incline Pushups: BW x 20, 20
GM's: 45 x 12, 95 x 12

stretch. eat.

heathj
08-17-2008, 12:43 PM
thurs:

arms (high reps 15-30)

ate a ton.

fri:

30 min kettlebells
6 mile run.

stretch.

sat: seahawks preseason game vs bears

heathj
08-18-2008, 03:43 PM
mon: 2pm

arms (heavy)

alt db curl - 40 x 6/6, 50 x 6/6, 55 x 4/4
-ss-
2-arm db ext - 60 x 12, 70 x 10, 80 x 10

ez curl - 75 x 12, 95 x 8, 105 x 8, 115 x 5
-ss-
dips - +35 x 12, +80 x 8, +105 x 4

stretch. eat. train legs at 4pm.

heathj
08-19-2008, 08:52 PM
last night: legs at 4pm

ran 1 mile.
jump rope x 3 x 100
leg press: 600 x 10, 10, 10
standing calf (left leg) - 150 x 15, 15
leg curl - 70 x 12, 90 x 12, 110 x 12
leg ext - 110 x 12, 130 x 12, 150 x 12

indo board for 10 minutes

stretch..

today: 8/19/08

cardio

warmup (5 min @ .35 miles)
run 2 miles (16 minutes)
bike 10 miles (24 min...9 miles in 20 min, 1 mile cool-down)

stretch. EAT!

chest/back tomorrow.

heathj
08-20-2008, 10:03 PM
lost .4 lbs this week!! wtf!

weds, 8/20/08

chest/back @ 3:30pm

conv. deads - 185 x 10, 210 x 10, 10
incline bb - 185 x 10, 14
pullups - bw x 12, 12, 10.5
cable pulls - 50 x 12, 60 x 12, 12, 12
db row - 60 x 15/15, 15/15
machine db fly - 90 x 12, 12

stretch.

6:45pm
45 minutes kettlebells.

heathj
08-28-2008, 06:48 PM
took this last week off, moving out of house, dead tired. weight: about 195.

heathj
09-03-2008, 10:14 PM
mon - legs

lp: 400 x 15, 20, 25
leg ext
leg curl

tues -

2 mile run

weds -

30 min bike
20 sets stairs
100 jump rope
20 two-foot plyo jump

chest/back

bb row - 185 x 8, 8, 8, 8
incline bb - 185 x 12, 12, 135 x 8(touch chest slow)
db row - 60 x 15/15, 65 x 15/15
flat db fly - 25 x 12, 30 x 12
plank: max, max
pushups - bw x 25, 25

stretch.

heathj
09-20-2008, 08:20 PM
been a while!

went to phoenix for a week. worked out almost every day...tried to run, went on a hike, lifted weights. resting hr was 18 bpm over normal in washington!!

today back in wash:

15 min bike

db snatch - 25 x 15/15, 45 x 10/10, 60 x 8/8, 75 x 6/6
pushups: bw x 30, 30
dips: bw x 15
pullups: bw x 10

stretch.

half marathon this upcoming sunday.

plan for the week:

mon - kettlebells/bike
tues - 7 mile run
weds - rest
thurs - kettlebells
fri - 3 mile run
sat - 3 mile walk
sun - 13.1 mile jog/walk

heathj
02-09-2009, 01:06 AM
I do so much better when I make a journal...

broke my toe in january. healing nicely (4 weeks). working on pillar strength and arm size. performed flat bench for the first time in quite a while.

warm-up free motion machine 5 minutes

flat bb -
135 x 10
185 x 6
225 x 8
245 x 5
245 x 3+1
175 x 4(2:2), 4(2:2), 4(2:2)

5 sets free motion chest flys
5 sets bicep curls on free motion
4 sets db hammer curls

foam roller - full body 5 minutes

heathj
02-10-2009, 12:22 AM
20 minutes regen.

heathj
02-12-2009, 12:56 PM
2/10

bis/tris

free motion (fm) arm warmup
floor press - 205 x 4, 4, 4
bb skull - 90 x 8, 100 x 8
bb curl - 90 x 6, 100 x 6
fm curl - 25 x 8@, 8@

2/11
rest

hopefully back today.

heathj
02-13-2009, 03:21 AM
2/12

pullups - bw x 6, 6, 6, 6
-ss-
bb shrugs - 185 x 10, 225 x 10, 10
hs mid row - 90 x 10, 10, 10
sup. db row - 40s x 10, 10
fm shrug - 60s x 10, 70 x 10

Joe Black
02-13-2009, 03:48 AM
bro - great to see you back at it. How are things?!?

heathj
02-17-2009, 12:40 PM
chest/back today at performance center.
15 minutes cycle.

dan hows it going! I have been working as a personal trainer for over a year now. I work at a big club in Redmond, WA called PRO Sports Club (www.proclub.com). Before that I worked at Gold's Gym. Finished up with my BS in Exercise Science, got my ACSM HFS Certificate and am working on my CSCS test to be taken in April. Working on learning the Core Performance ways as of late. Also looking into getting more involved in the fitness industry outside of personal training. Life is going well. Good to see the site is still running smoothly! How is life overseas? Any new business plans or working on wbb all the time? Good to hear from you.

heathj
02-19-2009, 02:45 AM
28 min bike, 9 miles. can't clip left foot in yet but i can rest it on the backside of the stationary bike pedal.

35 min bis/tris
6-8 (3-4 bi/3-4 tri) sets free motion
3 sets skulls - 80 x 12, 90 x 12, 105 x 7
curls - 35 x 10@, 45 x 6@, x 6@

lats sore.

heathj
02-23-2009, 11:41 PM
flat bb -
225 x 8, 6, 6
185 x 15

lat pulldown -
100 x 15
120 x 15

fm standing pullovers -
50 x 12, 12

mb pushups (1 arm on ball)
x 8@, 12@

fm lunge chest press -
50 x 12

incline mb ab twists -
14 x 12@, 10@, 8@

standing mb side toss -
18 x 12@

seated 45 degree ab twist -
18 x 20

heathj
02-24-2009, 02:10 PM
movement prep 5 minutes
foam roll 10 minutes

fm curl - 25 x 20 x 6 sets
fm tricep press - 25 x 20 x 6 sets
chin ups - bw x 8, 8
chair dips - bw x 10, 10

heathj
02-25-2009, 10:28 PM
9 miles on bike in 30 minutes hr 115-145

heathj
02-28-2009, 01:13 AM
18 miles in 59 minutes.

heathj
03-02-2009, 11:24 PM
No workout Sunday...pushed my week one day back.

Monday - Heavy Bench

Flat BB -
225 x 5, 5, 5
245 x 4+1

Floor Press -
245 x 5, 5, 5

CGBP -
135 x 8, 8, 8

JM Press -
135 x 8, 8, 8

Damn...JM Press hits those triceps hard!!

heathj
03-03-2009, 11:07 PM
Morning arms (12pm) -

DB Curl - 30 x 15@, 15@, 15@, 15@
Dips - BW x 15, 15, 15, 15 (shoulders sore&tight from monday)
Hammer Curl - 30 x 15@, 15@, 15@, 15@
FM bb straight arm pulldown - 30 x 10, 10
-ss-
FM bb tricep pushdown - 30 x 10, 10


Evening cardio (8pm) -
Bike 10 miles in 30 minutes.

Nutrition -

Healthy; Some chips, but healthy.

heathj
03-05-2009, 02:28 AM
took me three bikes to get one to work properly then a friend came up and needed to meet soon.

biked 5 miles in 15 minutes.

stretch/foam roll 15 minutes.

heathj
03-06-2009, 12:05 AM
no bike today. although i finally did get both of my bikes so i can ride outside!

DE Chest

Flat BB -
185 x 3, 3, 3, 3 (2 down, explode up)
225 x 3, 3

Pushups w/ black flex band -
BW x 15, 15

Clapping pushups -
BW x 10

Plyo pushups -
BW x 10, 8

Incline chest press w/ black flex band -
band x 20, 20

Incline db chest fly -
40 x 15, 15

FM chest press w/ static lunge -
17.5 each side x 20

FM decline chest fly w/ static lunge -
17.5 each side x 15


Not sure how I remembered all that 4 hours later. Probably didn't get it all. Everything was very explosive though. Slow on the eccentric, fast as possible on the concentric.

heathj
03-07-2009, 03:42 PM
nothing yesterday.

saturday -

bb row was basically my warm-up.

bb row -
135 x 15, 15, 15

hs high row -
3 plates x 8
4 plates x 5
3 plates x 8

db supinated bent over row -
30 x 15
55 x 10
55 x 10

lat pulldown -
135 x 15 (wide)
165 x 10, 10 (wider)
105 x 15 (mid-narrow)

~35 minutes.

heathj
03-09-2009, 10:14 PM
good workout!

ME Bench -

Flat BB - Pointer on ring
225 x 3
235 x 3
255 x 3
270 x 2 + 1 ass.

Rack Press (Pin #4) - Pinky on ring
225 x 7, 7, 8

CGBP -
185 x 8, 8 (1 min rest)

JM Press - 135 x 8, 8


Right shoulder was a little tight. I think I need more warm-up on ME bench days. Glad I could still put up 270 x 2. It has been a while since I have focused on bench and I will hit 335 by the end of the year.

heathj
03-10-2009, 11:06 PM
2pm -
1hour competitive dodgeball!!

shoulder sore from yesterday so i strayed from the dips. i think i need to move these to friday anyway.

9pm - arms

bosu ball balance (black side) w/ -
db curls - 20 x 15, 15, 15
-ss-
db french press - 20 x 15, 15, 15

bb skulls -
60 x 15, 70 x 12, 80 x 8, 90 x 8, 100 x 4

seated db hammer curls -
30 x 12@
40 x 12@
50 x 12@
60 x 4@

fm bb straight arm pulldown -
35 x 15
55 x 15
-ss-
fm bb tri pushdown -
35 x 15
55 x 15

left leg standing calf raise -
bw x 15, 15

left leg seated calf raise -
35 x 15, 15

toe still sore.

heathj
03-11-2009, 10:38 PM
back/shoulders very sore from yesterday.

15 mile cycle in 45 minutes.

foam roll x 5 minutes.


DE Chest tomorrow.

I can use a kaiser machine now at my companies performance center. might try some explosive chest exercises with that...if i wake up early enough. gym closes at 2pm and i work at 12pm.

heathj
03-12-2009, 06:28 PM
12pm
DE Chest -

warm-up 5 min.

Flat BB - 2 seconds down, explode up
185 x 3, 3, 3, 3, 3, 3
mix of wide to narrow grips

Incline DB Chest Press - slow down, explode up (palms facing each other)
40 x 8
50 x 6
60 x 6
60 x 6

Incline plyo pushups -
BW x 12
BW x 12

stretch x 5 minutes.

2 scoops aln results post workout.


9pm
Bike 10.3 miles in 30 minutes.
keiser runner x 637 watts
Stretch and trigger point x 5 min.

heathj
03-13-2009, 10:33 PM
55 minute walk.
5 minutes world's greatest stretch.

heathj
03-14-2009, 03:06 PM
1pm
Back/Shoulders

Lat Pulldown - Moderately Wide
130 x 10
150 x 8
170 x 6
200 x 3.5 (full stack)
200 x 3.5

DB Row -
60 x 10@
85 x 10@
100 x 10@

Pullups -
BW x 8
BW x 6

BB OH Press -
135 x 6
135 x 6

2 scoops aln results during workout.

ME Chest on Monday.

heathj
03-16-2009, 11:57 PM
ME Chest

Prehab/Movement Prep for Shoulders

Flat BB Bench - Pointer on ring
185 x 12
185 x 15

FM Static Hold w/ Press towards floor - Setting #8
40 x 10@
45 x 6@

Flat DB Bench w/ palms facing each other -
60 x 5
90 x 5
100 x 9

Rack Press (Pin #5) - Less ROM then #4 Middle on ring
225 x 10
245 x 6

Shoulders very tight.

20 minutes stretching.

2 scoops aln results post workout.

Arms tomorrow.

heathj
03-17-2009, 02:17 PM
Arms

Bball 5 min warm-up

Bosu ball stance w/ db curls -ss- w/ french press -
12.5 x 15@ -ss- 12.5 x 12@ x 3 sets

BB skulls - to forehead
75 x 15 (narrow)
85 x 15 (wide from here on out)
85 x 12
85 x 12

DB Curl -
30 x 10@, 10@ (supinated)
30 x 10@ (hammer)

-ss-

DB Shrug -
30 x 12@, 12@

fm Straight arm pulldown -
80 x 15
90 x 12

-ss-

fm tricep bb pushdown -
80 x 12
90 x 12

fm standing tricep chest press -
80 x 12 (narrow)
80 x 12 (wide)
80 x 12 (wide)

2 scoops aln results during.

10 min stretch.

lying 9090 shoulder circles
supinated shoulder stretch
low back stretch

15 min ice shoulder after.

hopefully 10 mile bike ride tonight.

heathj
03-17-2009, 10:21 PM
20 min bike - 7 miles.

keiser runner x 100 reps (942 max power)

lower body stretching x 5 minutes.

heathj
03-18-2009, 01:30 PM
9am -
1 hour cross-country mountain biking (tough)!

10 min abs
2 min multifitis rolling with two tennis balls

mountain biking is fun!!

heathj
03-20-2009, 12:31 AM
9pm

75 min stationary lemond hill setting lvl 11 - 20.3 miles

ouch.

stretch 5 min.

eat 1000 calories at 11pm.

de chest tomorrow hopefully.

heathj
03-21-2009, 02:50 PM
Friday 12pm -

DE Chest

Flat BB -
155 x 3 reps x 9 sets

Decline Plyo Pushups -
BW x 10, 10

Can't remember what else. Kept it light. 30 min workout.


Saturday

Rough night, not much sleep. Work at 9am

1pm - Back

1-arm FM Romanian DL -
10 x 10@ (opposite arm/leg)
10 x 10@ (same side)

Sumo DL -
135 x 10
225 x 8

SLDL -
225 x 5
225 x 5

Lat Pulldown - Different pulleys then last workout
150 x 10 (wide)
180 x 5 (wider)
-ss-
135 x 12 (wide)

2 hours of single track mountain biking in about 30 minutes.

heathj
03-23-2009, 02:21 PM
I was going to ride today in the am but legs too sore/bruised from riding last week.

ME Bench - 12pm

2 scoops aln results 20 min prior

Flat BB -
135 x 8, 185 x 3
225 x 1
255 x 1
285 x 1
300 x miss

Incline DB Press -
75 x 8
90 x 8

285 felt smooth, heaviest I have ever gone from memory. I do remember doing 275 x 5 at one point, but never attempted 285. 300 would have been awesome to get, but maybe in another month or two. Right ant. shoulder has been bugging me a tad lately. Next week will be an easy bench week. Perhaps focus on deadlift next week. Here is what my split is normally looking like since my toe is out of commission for squats.

Mon - ME Bench
Tues - Arms/Assistance, Bike 10 miles
Weds - Bike 20 miles
Thurs - Bike 10-20 miles
Fri - DE Bench
Sat - Back/Shoulders, Bike 20 miles
Sun - Rest (Usually hungover...need to stop drinking every weekend)

heathj
03-24-2009, 11:24 PM
Arms - 9pm

BB Curls -
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10
100 x 6

BB Skulls -
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10
100 x 6 (wide)

Seated DB Hammer Curls -
50 x 6, 6

FM Dips -
80 x 10
100 x 10

elbow on left side hurt today. pushed through on skulls.

2 scoops aln results during first 20 min of workout.

Diet -

11am - 4 scoops weight gainer, 2 cups 1% milk
1pm - 1 cheese stick, 1 mandarin, 2 slices bread, 1 can tuna, 2 tbsp mayo
4pm - 2 cups rice, 1 can costco chicken, 1 cheese stick, 1 mandarin, 1/4 cup almonds
7pm - 1 protein bar, 1/4 cup almonds, 1 fiber bar
9pm - 2 scoops aln results
11pm - 1 2020 protein shake (20g pro), 1 package hamburger helper, 1 lb turkey

heathj
03-26-2009, 01:12 PM
Slacked off yesterday. Finished the night off with a freschetta pizza.

Today -

Biked 7 miles on road bike. Took about 35-40 minutes around town.

Foam roll/ice/tennis ball/ibuprofen later tonight.

heathj
03-28-2009, 02:26 PM
Saturday 12pm -

Warm-up
Stepclimber - 3 minutes
Kettlebells - 10 minutes

Deadlifts -

135 x 6 sumo
185 x 6 conv
225 x 3 conv
275 x 1 sumo
315 x 1 sumo
365 x 1 sumo
405 x 0 sumo

2 scoops results throughout.

Other then last weekend I haven't deadlifted in 7 months! I think 365 is pretty damn good considering. Good to know my strength is still up while I have been focusing on fitness and cardio. Now that my foot is almost healed I will be doing some more powerlifting.

No issues with toe.

heathj
03-29-2009, 08:59 PM
2 hours cross-country mountain biking

quite a bit of uphill. very intense. fun as hell though!

1 hour urban mountain biking down to a restaurant and a friends house afterwards.

heathj
04-02-2009, 12:20 AM
30 min heavy abs last night.

45 min mountain biking today at 7am.

left elbow has been bothering me quite a bit lately. radial collateral ligament or elbow bursa...not sure. may visit pt.

heathj
04-02-2009, 10:28 PM
went to doctor today and got cleared to run and lift heavy lower body.

9pm -

movement prep x 5 min
5 min warm-up treadmill @ 3.2-4.0mph
10 min jog @ 5.5mph
3 min cool-down @ 2.8mph

5 min static stretch

heathj
04-09-2009, 01:53 PM
jogged twice since last week and have biked a few times. was supposed to bike today but my buddy got sick. hopefully on saturday.

strained my triceps tendon on my left arm. haven't lifted upper body since 3-28!! yikes, my strength was coming back too! have to take another week off and then start at 25% and build my way up. at least i can lift lower body now :)

any suggestions on what to use for heavy benching around my elbows to help protect my triceps tendon? thanks!

heathj
04-11-2009, 08:18 PM
mountain biking for 3 hours. holy **** am i tired.

beers and lasagna tonight.

heathj
04-14-2009, 11:38 PM
don't remember all of the workout. random endurance stuff.

5 min stairs warm-up
60 steps/min x 1 min
70 s/min x 1 min
80 s/min x 1min
100 s/min x 2 min

movement prep x 15 minutes

free motion chest press balance knees on bosu ball - 3 sets x 15
free motion ab crunch - 3 sets x 15
free motion row - 3 sets x 15
free motion low-high twist - 2 sets x 15@
free motion mid 1-arm twist - 2 sets x 15@

PLYOS!

2-leg med box - 2 sets x 10
1-leg med box - 2 sets x 3@
2-leg med box lateral jump - 2 sets x 12
2-leg depth jump (2 low stacked onto 1 med) - 1 set x 12
2-leg depth jump over med box - 2 sets x 5
1-leg depth jump onto med box - 1 set x 5@
jumping med ball slams - 10 lbs x 2 sets x 10 reps
2-leg lateral hop over bench press x 20 (hands on barbell)
lateral bounds - 1 set x 12

stretch x 10 min.

heathj
04-16-2009, 12:24 AM
30 minutes movement prep & prehab.

heathj
04-16-2009, 10:09 AM
45 minutes uphill mountain biking.

heathj
04-17-2009, 08:49 PM
Lower Body Endurance -

PLYOS -
15 minutes of depth jumps, single leg jumps and forward bounds.

BB Squats -
135 x 10, 185 x 10, 225 x 10

Donkey Calf Raise -
45 x 15, 15 (left leg only)

Standing calf raise -
45 x 15, 35 x 15 (left leg only)

First time doing squats since last December!! Felt great, but tough. Toe had no problems, hip did not bother me. 225 was tough for 10, but I know I can get back to 30 reps by summer!!

Should be taking CSCS exam early May. Need a few 6 hour study sessions and I will be ready.

heathj
04-19-2009, 08:44 PM
very hungover.

2 hours mountain biking. fun as hell!! if only i could get paid to do this.

heathj
04-20-2009, 11:54 PM
third time running since jan...not easy.

1)movement prep x 10 min

2)treadmill - no hr monitor

walk 4.0mph 5 minutes
jog 5.5mph 5 min rpe 7.5
walk 3.6mph 1 min/run 6.5mph 1 min rpe 7
walk 4.2mph 1 min/run 7.0mph 1 min rpe 7
walk 3.0mph 1 min/run 7.0mph 1 min rpe 8
walk 3.0mph 1 min/run 7.0mph 1 min rpe 8
walk 3.0mph 1 min/run 7.1mph 1 min rpe 8
10 min cool-down 3.2mph->2.4mph

stretch x 15 min

(acsm)LEFT CALF: 17.5" :eek:
(acsm)RIGHT CALF: 18" :outnumber:

heathj
04-21-2009, 11:51 PM
don't recall exactly...about a 40 minute workout.

started off with movement prep x 5 minutes
plyometrics for 25 minutes

double leg jump(18" box) into 2-leg depth jump(24") then into 1-leg depth jump(8") 5 sets x 5 reps

single leg hops onto 18" box -
left leg x 2 sets x 10 reps

double leg hops onto 18" -
2 sets x 15 reps

free motion upper body circuit -
flys, rows, pulldown, curls, pushdowns
2 sets x 15-20 repetitions

no energy left. didn't eat much beforehand. light workout tomorrow, biking on thursday am.

heathj
04-22-2009, 09:43 PM
intense 90 minute workout today.

step mill intervals up to 180steps/min
-ss-
squat jumps x 2 sets of 30 seconds

free motion strength -ss-
med ball slams x 2 sets of 30 seconds

squat + oh press - 45lb x 30 seconds
med ball granny toss - 8 lb x 30 seconds
monster walks w/ blue band x 30 seconds

lots of other stuff...to finish it off we did spicy legs

spicy legs = 24 bodyweight squats, 24 lunges(forward, 24 split squat jumps, 12 squat jumps

60 min mountain bike ride tomorrow am.

heathj
04-27-2009, 11:58 PM
sat -
60 min of hilly mountain biking - very intense

sun -
120 min of downhill mountain biking - very intense
2000 ft. climb to top, then a few 800 ft. climbs after riding down some trails.

mon -
2:00pm
45 min step aerobics

6:30pm
1.2 mile jog w/ 8lb med ball
4 laps around track, random circuit training
1.2 mile jog w/ 4lb med ball alternated with 8lb med ball

sweat day.

heathj
05-03-2009, 11:11 PM
1 1/2 hours mountain biking!

heathj
05-06-2009, 12:33 PM
seems like it has been a while since i lifted. i keep injuring myself during mountain biking, or other things.

.5 mile run (knee slightly injured from sunday)
squats - 135 x 8, 225 x 6
bench w/ football bar - 150 x 10, 10
pushups, situps, free motion rows, etc...

heathj
05-10-2009, 04:10 PM
5-8-09

Random warm-up

BB Deads - 225 x 6, 315 x 4
45lb plate under each foot - 225 x 8, 225 x 8

BB Shrugs (hook grip) - 225 x 10, 225 x 10

I think that was it...

5-9-09
1.5 hour hike

5-10-09
1 hour putt-putt golf with mom!! :)

possible bike ride tonight.

heathj
05-11-2009, 10:22 PM
5-11-09

70 lb KB 2-arm swings x 20
5 minutes versaclimber - 650 feet
1-arm MB pushups - x 10@
70 lb KB 1-arm snatches - x 3@
Prone In&Outs w/ Gliders - x 20
5 minutes versaclimber - ~550 feet
1-arm 70 lb KB pushups (horns on ground) - Right arm x 13, Left arm x 5, 4, 4 (I will call these KB Horn Pushups from now on)
1-foot MB pushups w/ hands on gliders in&out - x 8
Mountain climbers w/ gliders x 20 count (~30 seconds)
Turkish Get-Ups - 25lb x 1@, 40lb x 1@, 70lb x Right x 1, Left x .8(up all the way, fell on the way down once butt was touching)

5 minutes stretching.

heathj
05-14-2009, 12:27 AM
Holy *****!!

5-13-09 Power, Agility, Endurance

5 min run @ .5 miles
35lb 2-arm KB swings x 2 minutes
5 minutes versaclimber @ 650m
35lb 1-arm KB swings x 25@
Mountain climbers w/ gliders x 50
Pushups w/ 1-arm on 35lb KB and 1-arm on 53lb KB x 15@
2-hand glider pillar walks x 1 circle around circuit training room
Static pillar bridge w/ db row - 35 lb x 6@
Mountain climbers w/ gliders x 100
Abdominal crunches - 35lb x 8
Double blue band static arm hold plyo jumps x 15
53lb KB plyo upright rows
2 min run @ 6.0mph @ 6% incline (almost died...)

I think that was all :) Very intense...

heathj
05-14-2009, 10:15 PM
5-14-09

5x500ft on versaclimber

Round 1: 3:13
Round 2: 3:42
Round 3: 3:42
Round 4: 3:28
Round 5: 3:11

10 minutes stretching.

heathj
05-15-2009, 05:56 PM
FUN workout today.

45 minutes of f-ing around on the keiser power racks. squats, bench press, jumps, etc.

THEN...

2 rounds of this for time:

15 burpees
20 uppercuts w/ blue band
10 elbow thrusts into pads x each side
50 punches w/ blue band (25 each side)
Fireman carry squats - Buddy was 207 lbs x 10 reps
20 static hold pullup w/ leg lift (10 each side)
10 kicks into pads x each side

First round 3:15
Second round 2:47

60 seconds rest inbetween each round.

heathj
05-17-2009, 10:52 PM
Goals for the week:


Strength:
Deadlift: 405 x 1
Squat: 315 x 3

Aerobic
Versaclimber: 600 ft.
Run: 5 miles

Power-Endurance
C+P: 165 x 10
KB Snatch: 70 x 6@

Anthro
Weight: 214 (-1)

heathj
05-18-2009, 11:17 PM
5-18-09

Aerobic goal complete

Versaclimber: 600 ft in 3:49
Treadmill: 5 mile run in 58 minutes

Tomorrow I will do C+P and Deads.
Wednesday will be a KB workout.
Thursday: Maybe swimming.
Friday will be Squats.

heathj
05-19-2009, 09:38 PM
5-19-09
C+P: 95 x 6, 135 x 3, 165 x 10
Deadlift: 225 x 3, 315 x 1, 365 x 1, 405 x 1

Movement Prep/Static Stretching x 15 minutes after

Kettlebells tomorrow.

heathj
05-20-2009, 10:21 PM
weds 5-20-09

GREAT!!

200ft on Versaclimber for warm-up
Random squats

KB Swings - alternating each hand every rep
35lb x 50
52lb x 50!
70lb x 30

What a warm-up...

KB Snatches - 1 second hold at top of movement
35lb x 6@
52lb x 6@
70lb x 6@! Got it...Hard on the wrist though.

KB Windmills -
35 x 6@

KB Eccentric crunches -
35lb x 12, 12

KB Standing crunches -
35 x 12, 12

KB Swings -
30lb x 50

Static stretch x 5 minutes

I believe that was all...Squats on Friday!

heathj
05-22-2009, 12:48 AM
Thurs 5-21

Cycling class for 35 minutes today.

Weight: 213.4 at the end of the day...

heathj
05-22-2009, 06:40 PM
No squats, rest day.

heathj
05-27-2009, 01:56 AM
hmmmm...lets see if i can piece this together.

monday 5/25/09
4.25 mile run


tuesday 5/26/09
12pm
med ball squats - 18lb x 50, 50
med ball pushups - x15@, 15@
med ball stork w/ oh press - 8lb x 6@, 6@
med ball 1-leg squats - 18lb x 6@, 6@
hang cleans - 95 x 6, 135 x 6
power clean - 205 x 1 + fail

stretch x 5 min.

1:30pm
16 miles indoor cycling @ 45 minutes


Weds - kettlebells and versaclimber. work on angled grip with kb.
Thurs - Full body (upper light), Squats Goal - 315 x 3; Possibly mountain bike
Fri - Bench press + versaclimber + kettlebells
Sat - Swim?
Sun - Hike 3500 elevation over 4 miles (goal: 3 hour hike round trip)

heathj
05-27-2009, 10:58 PM
weds 5/27/09 - 8pm

came in for my own workout and got this done in about 30 minutes...
1000 ft versaclimber @ 7:20
35lb KB swing x 100
1-arm KB pushups x 20@
1-arm KB snatches - 35lb x 6@
2-arm KB cleans - 35lb x 8 (interesting to try..easy though with 35s)

Then another trainer came in and decided this would be a good idea, so I joined him for:

3 rounds of...

Round 1:
MB pushups w/ hold - x 15@
KB swings - 35lb x 30 total
Blue band ab twists - x 30@
Sprint @ 15% - 9mph for 30 sec.

Round 2:
1-arm horn KB, 1-arm MB pushups x 10@
KB swings - 35lb x 30 total
Blue band ab twists x 30@
Sprint @ 15% - 9mph for 30 sec.

Round 3:
Clapping pushups - BW x 10 (10 sec pause) + 10
KB swings - 35lb x 30 total
Blue band ab twists x 30@
Sprint @ 15% - 12mph for 15 sec.

Stretch barely...almost dead!

heathj
05-28-2009, 09:29 PM
Squats and pullups

BB Squats:
45 x 10
135 x 6
225 x 6
275 x 3
315 x 3
225 x 10
225 x 10
225 x 10

Pullups:
BW x 8, 8, 5

heathj
06-01-2009, 11:57 PM
Sat -

Mountain biking for 2 hours

Sun -

Hiked Mt Si (80 minutes to top, 60 minutes down)
4 mile hike up to top with 3200 ft. elevation gain

Swam 20 minutes at lake

Mon -

5 min Precore AMT
Flat BB Bench - 185 x 6, 225 x 8, 9, 135 x 15, 15
Ring Pullups - BW x 4, 6, 6
Ring Pushups - BW x 8, 8, 8
Ring Austrailian Pullups - BW x 10, 10
Ring Dips (one foot on bench) - BW x 6, 6
Ring Static hold w/ leg lift - BW x 10, 10

heathj
06-02-2009, 10:50 PM
Tues 6/2/2009

10 minutes versaclimber @ 1565 ft!!

5 minutes stairmill
-1 min @ 60 steps/min
-1 min @ 100 steps/min
-1 min @ 24 steps/min
-1 min @ 160 steps/min
-1 min @ 60 steps/min

heathj
06-03-2009, 11:20 PM
Weds 6/3/09

BB Deadlifts -
225 x 10, 10, 10

Standing on 2" platform -
225 x 10, 10

Lat Pulldown -
122.5 x 15
145 x 15
165 x 10

Donkey calf raise (left calf) -
45 x 15
90 x 15, 15, 15

Seated calf raise (left calf) -
45 x 15
25 x 15, 15

heathj
06-05-2009, 03:22 PM
1 1/2 hour mountain biking last night.

heathj
06-09-2009, 11:59 PM
6/9/2009

9pm -

BB Squats -
225 x 6
275 x 6
225 x 25 (with bench, touch and go)

Flat DB Bench -
50 x 15
70 x 15
90 x 10

Free motion static squat with rear fly -
40 x 15, 15

Random free motion abdominal work

10 minutes static stretch.

heathj
06-11-2009, 12:04 AM
holy arms...

10 min Precor AMT
5 min stepmill @ 75 steps/min

Seated DB Curl -
25lb x 4 x 10
25lb x 2 x 15

Lying DB Tri Ext -
25lb x 6 x 10

Lying FM Curl -
17.5 x 6 x 10

Lying FM Tri Ext -
17.5 x 6 x 10

Standing EZ-Curl
60 x 6 x 10

Dips -
BW x 8 x 10

heathj
06-12-2009, 12:02 AM
For some reason I decided to work out at 9:45pm...

1 scoop results during workout

BB Deadlift -
135 x 6, 225 x 6, 315 x 1(hook grip)
315 x 5(continuation of third set, no hook grip)
365 x 6
225 x 8, 12 (Hook grip)

Incline BB -
135 x 12, 12, 12, 9 (no spot, *****!!!)

Stretch x 10 minutes.

heathj
06-16-2009, 01:51 AM
5 hour mountain bike ride on Saturday at the most badass trail. Ranked 55 in the world according to one web site.

Today Monday 6/15/09

10 min stairs - lvl 65 (2), 75 (2), 85 (2), 90 (2), 100 (2)

Clean + Press:
135 x 3
175 x 10

DB Snatch:
50 x 3@
65 x 3@
85 x 3(right), x 2(left)+1 c+p

Pullups:
BW x 6, 5, 5 (dead hang)

random movement prep/core stability

stretch x 5 min.

heathj
06-16-2009, 11:40 PM
Tues 6/16/09

No energy tonight...

9:00pm - Legs & Arms (no spotter)

10 minute warm-up on bike

BB Squats -
225 x 10
245 x 10
265 x 10
285 x 8
135 x 10 ATC

Monster Walks -
Forward: Blue band x 20, Black band x 20
Backward: Blue band x 20, Black band x 20
Sideways: Blue band x 12@, Black band x 12@

Glute Bridges -
BW x 20
Marching x 20 (hams cramping!!)

Standing BB Military -
95 x 10
105 x 10, 10, 10

Alt. DB Curl -
30 x 10, 10, 10, 10

V Bar Pushdown -
80 x 12
100 x 12, 12, 12

Stretch x 10 minutes.

heathj
06-19-2009, 12:31 AM
Thurs 6/18/09

Only had 30 minutes!

BB Deadlifts on 2" platform -
225 x 12, 12

Hook grip on first set and 8 reps on second set. Damn I love that hook grip, it is *****ing difficult.

Incline (#2) DB bench press (starting position is up, lower one arm at a time) -
45 x 10@
55 x 10@
65 x 10@

Much harder to hold one arm in up position while other arm goes through motion...

done and done. not sure about a workout tomorrow. I have a race on July 25th that is a 2.6 mile run, 14.6 mile road bike ride, 2.6 mile run. Completed it last year for the first time in 1:40...Want to break 1:30. Haven't been running too much, but I am in better running shape even now after my broken toe then I was last year. Plan to run 2x/week and bike 2x/week in the morning before work every week until the race. This next week I will be in Las Vegas and then Yosemite so probably not much training, definitely some hiking though.

heathj
07-02-2009, 12:50 AM
Yosemite was a blast. 4 hour hike one day, 7 hour hike the next.

Back to training: Monday ran 4 miles (Right knee was very painful)

Today:

Brick workout

60 min cycle (20 miles)
30 min run (2.67 miles) - Knee hurting again

Lungs did great, knee was holding me back from breaking 3 miles. Right quad fatigue mild.

Joe Black
07-02-2009, 01:11 AM
Awesome workouts Heath, I love the emphasis on the fitness/cardiovascular side of things.

Tell us a bit more about the race... A mountain bike race?

heathj
07-07-2009, 01:12 AM
Thanks! I find it more entertaining and rewarding to add in a little cardiovascular aspect to my workouts.

The race is a short sprint. 2.6 mile trail run, followed by a 14.5 road bike (4mi downhill, 6mi rolling hills, 4.5mi uphill), then another 2.6 mile trail run. Last year it took me 1 hour 40 minutes and it was my first race. I plan to break 1 hour 30 minutes this year.


7/4/09

14.5 mile bike ride (the course i will be completing 7/25)

Today:

5:00pm
45 minute full body workout

9:15pm
57 minutes @ 20 miles cycle
30 minutes @ 2.81 miles AMT
1 minute stepmill @ 162 steps/minute

Stretch x 5 min.

heathj
07-08-2009, 10:41 PM
Intense today! Early workout...(8:00pm)

10 min foam roll

Lemond Cycle - Hill Program @ lvl 10 @ 45 minutes --- Finished up at 14.6 miles...Exhausting. Had to drop to level 6 for a bit, then ramped it back up.

Treadmill - 15 min @ 0-1.5% @ 5.5-8.0mph --- Finished up at 1.72 miles (8:43 min/mile)

Foam roll/Stretch x 15 minutes at end

Wiped out!

Weights tomorrow. Possibly a crossfit workout.

heathj
07-09-2009, 11:08 PM
Thursday 7/9/2009
8:00-9:30pm

Tore it up!!

BB Deadlifts -
Hook Grip -
135 x 10
225 x 10
275 x 8
315 x 1

Sumo - Alternated Grip
315 x 5
315 x 12

Conventional - Alternated Grip - 2" platform
225 x 15

Incline BB -
135 x 12
185 x 10
185 x 8

Dips -
+25 x 8
+60 x 8
+90 x 5
BW x 15, 15

DB Curl -
25 x 15@
30 x 15@, 15@, 15@, 15@

OH Band Ext -
Blue band x 15@
Blue + Red x 15@

Standing curls -
Blue + Red x 15, 15
Blue x 15

Foam roll legs, stretch legs x 5 minutes.

Trying to keep rest periods to under 90 seconds on lifts other then deadlifts. Hook grip is still rocking my world. Can't get the second rep on 315 up with the hook grip. I wish I could use some CHALK at my gym. I may have to look into a pouch to hold it so I do not create a mess. I am happy with 315 x 12 and 225 x 15 on a platform...doing great work lately. Lowering workouts to twice per week until race is over. Then bump it up to 3x/week, but then I have some half marathon training to work on, so it may drop back down to 2x/week and focus on running.

heathj
07-14-2009, 01:36 AM
9pm - 10:45pm

10 minute foam roll.

BRICK!!
Stationary Lemond - 60 minutes
Level 6; 22.5 miles
NO REST
Treadmill - 30 minutes
5.5-8.5mph; 3.35 miles (8:57/mile average)


Race in two weeks.

Rice/chicken @ 12:37pm

heathj
07-14-2009, 11:05 PM
7/14/09
8:30pm

10 minutes stepmill
2 min @ 65 steps/min
2 min @ 75 steps/min
2 min @ 85 steps/min
3 min @ 95 steps/min
1 min @ 162 steps/min

Foam roll x 5 min.

Clean + Press -
135 x 6
155 x 6
185 x 10!

1-arm DL (from side) -
135 x 6@
135 x 6@

DB Incline Chest Press -
60s x 12, 12, 12, 12 (1 min rest periods)

5 minutes 1-leg balance work.

Foam roll + stretch x 10 minutes.

dblockspky
07-15-2009, 08:26 AM
Interesting/Strong work in here. Where did you go to school for your degree? I'm actually finishing up my Exercise Phys. requirements right now. How much do you eat on a typical day? Seems like you do a lot of cardio alongside keeping up pretty good strength. I'm going to add it in soon but strength is my main priority and I don't want it to lag from adding cardio in. Clean n Presses were really strong today.. and what do you use to do the 1 arm DL (DB or Oly bar)? Sorry so many questions, first time posting in your journal.

heathj
07-16-2009, 02:18 AM
Interesting/Strong work in here. Where did you go to school for your degree? I'm actually finishing up my Exercise Phys. requirements right now. How much do you eat on a typical day? Seems like you do a lot of cardio alongside keeping up pretty good strength. I'm going to add it in soon but strength is my main priority and I don't want it to lag from adding cardio in. Clean n Presses were really strong today.. and what do you use to do the 1 arm DL (DB or Oly bar)? Sorry so many questions, first time posting in your journal.

Thanks for the questions. I love to help and hear advice as well. I went to Western Washington University for my degree. Fun program and I learned a ton about nutrition/exercise. I eat 3-4000 calories per day, some days upwards of 5000 and I typically maintain. Right now I am at 216 lbs. Would like to get to 205-210 for races...216 adds some un-needed stress to my knees.

Cardio does affect strength gains somewhat, although strength will help with cardio. As long as the cardio is more so anaerobic I do not think it affects strength too much, and helps for strength-endurance. I have had no problems maintaining and even gaining strength in certain areas with 3-5 hours of cardio per week

I use olympic bar for 1-arm DL. Fun exercise. Never tried it before yesterday.


Today: Ran 3 miles outside. Strength training tomorrow and a possibly bike ride. Mock race on Saturday morning; Goal: 2 hours (easy pace).

Note: Holding off on heavy squats until race is over. IT band bothering me lately and don't want to affect it any more then with running/biking. Possibly some plyos tomorrow instead of squats.

heathj
07-16-2009, 11:54 PM
Thursday 7/16/09
9:00pm

10 minutes versaclimber @ 1333 ft.

KB Swings -
53 lb. x 50, 30, 20 (1 min rest inbetween sets)

1-arm BB Deadlift (from side) -
135 x 10@
135 x 10@

FM Chest Press -
25 x 15
30 x 15

FM X's -
20 x 15
20 x 15

FM Decline Chest Fly -
25 x 15
25 x 15

FM Pulldown -
25 x 15
25 x 15

DB Curl -
25s x 12, 12, 12, 12

BB Skulls -
75 x 12, 12, 12, 12

Foam roll x 5 min.

heathj
07-18-2009, 08:40 PM
2.6 mile trail run
14.5 mile bike ride
2.6 mile trail run

took about 2 hours.

heathj
07-22-2009, 11:54 PM
7-19-2009
4 hour hike

7-20-2009
rest

7-21-2009
rest

7-22-2009
5 mile run on treadmill (~50 minutes)

Plan to ride 15 miles tomorrow at easy pace and rest on friday.

race on saturday morning.

heathj
07-28-2009, 10:51 PM
Bah! Not as good as I hoped, but still a personal best...plan to do another race in one month. Haven't decided which one though.

Saturday 8/25/09

2.6 mile run
15 mile bike
2.6 mile run

1:39:41

Sunday 8/26/09

Drink/swim

Monday 8/27/09
Rest

Tuesday 8/28/09
10 min dynamic warm-up

BB Deadlifts - Hook grip
225 x 12, 12, 12, 12

Sumo Deadlifts - Alternated grip
315 x 3
365 x 3

Suitcase Deadlifts -
135 x 3@
185 x 1(right), x 0 (left) !! Need chalk, hands were slippy and grip shot from hook grip

BB Push Press -
135 x 10, 10, 10
185 x 3

12 mile run test -
1.6 miles (7:30min/mile)

Damn!! Decided to do a 12 min run test after all that, and happy with the result.

heathj
07-29-2009, 11:38 PM
16 mile road bike ride @ 9pm

heathj
07-30-2009, 08:59 PM
Swim ~30 minutes

heathj
08-03-2009, 10:17 PM
Swam on Saturday and Sunday.

Today is the start of an eight week program for strength and endurance.

I would also like to drop 10 lbs before my half marathon (which is in 8 weeks).

Monday 8/3/09 - Weight: 216.2lbs Bodyfat: Unknown...around 14%.

10 min dynamic warm-up

Flat BB Bench -
225 x 6, 6, 6

Lat Pulldown -
100 x 15
110 x 15

BB Floor Press -
135 x 8, 8, 8

Rope Face Pulls -
40 x 12
50 x 12

Treadmill -
3 mile run in 27:20.

Stretch x 5 min.

heathj
08-04-2009, 08:43 PM
1:00pm
20 mile bike ride outside ~60 minutes

2:00-3:15pm
Nap

3:30-4:15pm
BB Conventional Deadlift (alternated/closed grip) -

225 x 8
315 x 8
315 x 8
315 x 8

BB Suitcase DL -
155 x 3@
155 x 3@

Free Motion Rope Pull-throughs -
40 x 8
50 x 8

Diet is about 2500-2700 calories. Trying to drop 5-10 pounds.

Tomorrow: Bike 10 miles/Run 2 miles.
Thursday: Legs + Push Press

ectx
08-05-2009, 07:21 PM
I had no idea you were still posting here. It's good to see members of the old gaurd still around

heathj
08-05-2009, 11:03 PM
rene whats up!! Long time...I still post, mainly keeping up a journal, but I'll throw in a post into the other forums every once in a while...good to see you are around!

No workout today. Cals high, about 3000.

heathj
08-06-2009, 04:40 PM
Thursday - Legs/Shoulders
2:30pm

Box Squats - 18" box I believe...
225 x 6
315 x 4
315 x 4
315 x 4

Pistol Squats -
W/ 20lb vest x 6@
W/ 35lb DB x 6@

DB Lunges -
60lb DB x 6@
20lb vest + 60lb DB x 6@

BB Push Press -
135 x 12
135 x 12

Stretch x 5 min.

Lunge weight is each dumbbell. First set totaled 120lbs, second set totaled 140lbs.
Pistol squats were easier to get depth with 35lb db for counter-balance; also less stress on back then with vest alone.
box squats were with full 2 second pause on box. had spotter on last two sets.

heathj
08-07-2009, 05:47 PM
Friday - 2:00pm

Conventional hook grip BB DL -
245 x 12
245 x 12

Incline BB -
185 x 3
225 x 5
225 x 4

Dead Hang pullups -
BW x 9
BW x 7 + 2

Foam roll x 5 minutes.

heathj
08-10-2009, 01:16 AM
Satuday - Rest.

Sunday - 6 mile jog.

heathj
08-11-2009, 12:06 AM
Monday -

3pm-
Flat BB -
185 x 3
225 x 6
245 x 6
265 x 1+4

Lat Pulldown -
110 x 15
130 x 15

Floor Press -
155 x 8
155 x 8
155 x 8

Face Pulls -
50 x 12
50 x 12

9pm-
3 mile run in 26:20 (8:47min/mile avg)

Stretch x 10 min.

heathj
08-11-2009, 10:03 PM
Tuesday 8/11/09

Weight @ 2pm: 214.6lbs (-1.6lbs) Too quick of weight loss, increasing cals.

3:00pm

BB Sumo DL -
225 x 3
315 x 3
365 x 3
385 x 3
395 x 2

Suitcase DL -
155 x 3@
155 x 3@

Rope Pull-throughs -
50 x 8
50 x 8

Stretch x 5 min.

8:00pm
60 min bike ride outside.

heathj
08-12-2009, 11:35 PM
Wednesday 8/12/09
9:00pm

10 mile stationary lemond cycle @ 27:10 (22 mile/hr average)
2 mile treadmill run @ 16:45 (8:22.5 min/mile)

Good run after 10 mile bike ride. When I woke up today I was not going to work out, then after 8 personal training clients, I decided I HAD to stick with the plan!! Not bad either.

Foam roll after x 5 min.
Stretch x 5 min.

heathj
08-13-2009, 04:22 PM
Thursday 8/13/09

1:45pm

Box Squats w/ 150lbs band resistance (green monster bands) -
45lbs + 150 lb band weight x 6 (195 at top)
135lbs + 150lb band weight x 6 (285 at top)
225lbs + 150lb band weight x 2 (375 at top)
275lbs + 150lbs band weight x 2 (425 at top)
315lbs + 150lbs band weight x 2 (465 at top)
365lbs + 150lbs band weight x miss (515 at top)

135lbs + 150lb band weight x3, x3, x3 (285 at top)

Pistol Squats -
+35 x 3@
+45 x 3@
+65 x 3@

BB OH Press -
135 x 6
155 x 6 strict

DB OH Press -
65s x 6
70s x 6

Done...band squats were really fun!! Failed at 365 + 150...very *****ing heavy.

heathj
08-14-2009, 11:01 PM
Friday 8/14/09

2:00pm

Power cleans -
135 x 3
185 x 3
195 x 3
205 x 3

Incline DB Press -
65s x 8
75s x 8
80s x 8
80s x 8

dead hang Pullups -
x 9
x 6

grip was slipping on pullups. db press was awesome and cleans were triple my old max!

heathj
08-18-2009, 03:35 PM
Sat - 5.5 mile hike (2hrs 45 min)
Sun - 5.5 mile hike (2hrs 20 min)

Too much drinking over weekend. Diet was *****!

Monday skipped workout...too much work, not enough energy

Tues 8/18/2009
1:00pm

BB Conventional DL -
135 x 8 (hook)
225 x 8 (hook)
315 x 3 (hook)
335 x 8
335 x 8

Football bar chest press (neutral grip)-
58lb x 8
148 x 8
168 x 8
168 x 8
168 x 12

Lat Pulldown -
150 x 12
170 x 8+2 sloppy

Face Pull -
30 x 8
40 x 8

Pull-throughs -
40 x 8
50 x 8

Roll out and stretch x 10 min.

Shake afterwards.

Supposed to bike today and might not have energy. Did not run yesterday either.

heathj
08-19-2009, 08:01 PM
3 mile run today. Temp outside about 85 degrees. Very hot....

Weight: 213.6

heathj
08-20-2009, 04:22 PM
Thursday 8/20/09

1:30pm

BB Squats - (wide stance)
185 x 3 reps x 6 sets (+150 lbs band tension)
315 x 3
315 x 3
225 x 6

Pistol squats -
65lb db x 3@
75lb db x 3@

DB Lunges -
65s x 6@
80s x 6@

BB OH Press -
135 x 6 strict
185 x 3 push press
185 x 4 push press
135 x 4 strict

roll out + stretch x 10 min.

heathj
08-21-2009, 06:03 PM
wrist is quite a bit of pain...

8/21/09
1:30pm

BB Conventional DL - w/ omni cloth straps
135 x 6
225 x 6
315 x 12
355 x 9

Incilne BB - w/ gloves and straps
135 x 6
135 x 15
135 x 10

Pullups - w/ straps
x 10
x 6+1

damn wrist. kept incline bb light.

heathj
08-24-2009, 09:42 PM
Too much drinking over the weekend....no run yesterday or today!!

Weights:

Flat BB -
185 x 15, 15, 10

Pulldowns -
150 x 10, 10

Floor press -
185 x 8, 8, 3+1

Face pulls -
50 x 12
65 x 15
75 x 10, 10

heathj
08-29-2009, 05:34 PM
30 min bike wednesday.

been slightly sick all week. two workouts and thats it!

try to recover by monday.

heathj
09-01-2009, 12:12 AM
feel about 85%

Monday, 8/31/09 1:30pm

Kettlebell swings - 35lb x 100
Kettlebell snatch - 35lb x 20@
Kettlebell TGU - 35lb x 5@, 44lb x 5@
Kettlebell rotator cuff swings - 35lb x 10@

Flat BB - very wide grip
225 x 6 sets x 3 reps

db curls -
30s x 10, 10, 10

w/ tri ext.
30s x 6, 6, 6

face pulls -
60 x 12
60 x 12

i think that was it...


started working at 8am and don't get home until 8-9pm. i do have a few breaks where i can sleep, but am thinking about riding my bike more often. need more energy or motivation...trying to kick energy drinks here. has been about one week since a monster/rockstar/red bull and two or three weeks since my last bud smoke. i do still drink the occasional redline or spike though.

heathj
09-01-2009, 09:29 PM
feel about 87% ....getting there.

Workout 9/1/09
1:30pm

Kettlebell workout x 30 minutes
swings, snatches, clean+press, windmills, around the worlds, pistols, tgu, abs
35 and 44lb KB

BB Row -
185 x 8, x 8, x 8

Pull-throughs -
60 x 12, x 12

can't remember what else.

heathj
09-02-2009, 09:34 PM
What a ****ty day. 7 clients spread out over 12.5 hours!!

Managed to get in this workout during one of my breaks:

55lb KB - 2-arm swing x 50 reps
5 minutes versaclimber @ 645 ft.
55lb KB - 1-arm swing x 25@
5 minutes versaclimber @ 640 ft.
55lb KB - TGU's x 5@
55lb KB - Around the world's x 6@

heathj
09-06-2009, 03:24 PM
Friday -

Power Cleans + OHP
135 x 6
155 x 6
190x10!

Flat DB Press -
65s x 10
75s x 10
90s x 10
110s x 4

Going in for some deadlifts now.

heathj
09-06-2009, 07:23 PM
Roommate convinced me to workout. Wasn't at high energy today, but good workout.

Weight sitting around 214.6 or 215. Down 1 lb in the last month. Diet has not been consistent, but strength has increased and bodyfat down a tad.


3 min SM random speed and walk up to 162steps/min
glute bridges (marching, static, 1-leg)
hand walk w/ pushup x 10
static lunge w/ back twist x 6@
pushups x 20
cobra x 12
hip x's x 12

Conventional BB DL -
225 x 10 (hook grip)
315 x 6
335 x 6 w/ straps
385 x 4 w/ straps

GOAL: 425 x 1 by February 2010

Sumo DL -
315 x 6
315 x 6

GOAL: 465 x 1 by February 2010

Dips -
+25 x 6
+70 x 6
+90 x 6
+135 x 1+2! (assist w/ foot on last two)

GOAL: +Bodyweight dip by February 2010.

DB Curls -
32.5 x 8@
32.5 x 8@

DB Hammer curls -
55 x 6@
55 x 6@

DB Curl -
25 x 10@
25 x 12@

EZ Skulls w/ cgbp -
75 x 12
75 x 8

Leg lifts -
x 12, x 12, x 12

Pullups hanging on strap -
BW x 3
BW x 2 (w/ legs straight out)
BW x 2 (w/ legs straight out)

Stretch hip x 5 min.

heathj
09-10-2009, 01:22 AM
45 minutes of rings + 40lb weight vest

heathj
09-14-2009, 06:23 PM
Friday nothing
Sat nothing
Sun nothing

Monday 9/14/09
4:30pm

Incline BB -
185 x 8
225 x 7+1
225 x 5+1

Lat Pulldown -
170 x 15
170 x 15 (last 5 sloppy)

Dips -
BW x 20
BW x 14

Falling Hamstrings -
x 12, x 12, x 12

Barbell plank rollouts -
x 10, x 10, x 10

Face pulls -
75 x 12
75 x 12

maxed out free motion for the face pulls! boo ya.

heathj
09-15-2009, 03:35 PM
Tuesday 9/15/09
1:00pm

7.5 mile trail/road run - 71 minutes (9:28 average)
HR Max = 182 (had to walk until dropped to 158)
HR Avg = 158

A few steep inclines for .5 miles. One major hill during the start of the run which slowed me down quite a bit.

Half marathon in 1.5 weeks.

heathj
09-18-2009, 12:33 AM
Wednesday - Rest

Today - 6 mile run in 58 minutes (9:40 average)
HR Max = 191
HR Avg = 168

Right big toe extensor in a bit of pain. Left IT band painful. Was going to run 8 miles, but turned around at the 3 mile marker.

Mtn bike on Saturday. Devil's Gultch!!

heathj
09-22-2009, 09:29 PM
Tuesday 9/22/09 @ 12:00pm


Incline BB
205 x 10
225 x 6
245 x 3+1

Lat Pulldowns
180 x 12 w/ straps
180 x 12 w/ straps
150 x 12 no straps
120 x 6 no straps
120 x 6 no straps

HS Mid-Row (Neutral grip)
2 plates x 10
3 plates x 10
4 plates x 6
4 plates x 6
3 plates x 5

Dips
+35 x 10
+80 x 6

Falling Hams
x 12
x 12

BB Plank Rollouts
x 10
x 10

Face Pull
60 x 12
60 x 12
60 x 12

Rope Tri extension
60 x 12
60 x 12

Standing FM pullover
35 x 12
35 x 12
35 x 12

KB Halos
35 x 10@

heathj
09-24-2009, 05:11 PM
Tuesday 9/24/09
2:30-4:00pm

Pullups for warm-up

Flat DB Bench - feet in air
65s x 12
75s x 12
85s x 12
95s x 10
95s x 10

Standing cable supinated rows -
160 x 12
200 x 12
220 x 12
220 x 12

Standing cable bent over pulldown -
160 x 12
160 x 12
drop set - 200 x 8, 160 x 8, 120 x 8

Incline db flys -
40s x 12
55s x 12
55s x 12

db bench rows -
105 x 8@
115 x 8@ w/ straps
115 x 7@ w/ straps

decline hs bench -
2 plates x 20
2 plates x 20
2 plates x 20 (decreased rom)

Haven't run at all due to some problems...half marathon on sunday am. probably do some biking tomorrow.

heathj
09-28-2009, 12:44 PM
1/2 marathon went horrible.

IT band giving me problems all last week. At mile 8 it hit me bad. I had run about 1:11 by mile 8 though.
Had to walk last 4.5 miles of race for a total time of 2:51. Took me 1:40 to walk 4.5 miles!!!

heathj
09-30-2009, 09:45 PM
it band still hurts.

chest/back -

Incline DB -
75s x 12
95s x 6
95s x 8
95s x 4

HS high row -
2 plates x 10
3 plates x 10, x 10, x 10

FM chest fly -
40s x 12, x12, x 12

FM high row -
30s x 12

FM low row -
30s x 12, x 12

heathj
10-05-2009, 07:19 PM
Not much time to workout today...

Flat BB Bench -
45 x 20
135 x 10
225 x 10
225 x 10
225 x 8

Lat Pulldown -
180 x 10
120 x 10 (hard squeeze)

Could've had 12 or at least a third set of 10 on bench if I had a spotter.

heathj
10-12-2009, 09:47 PM
IT band still bugging.

10 minute upright bike (pain when leaned back, no pain when forward) - think this might be a hip flexor/it band problem.

Incline BB -
135 x 8
185 x 3
225 x 6
245 x 3+1
185 x 4(3 sec down)
185 x 4(3 sec down)

Lat Pulldown w/ V-Bar -
140 x 10
140 x 10
140 x 10

DB OHP -
50s x 8
50s x 8

KB OHP w/ 2 KB -
2-16kg x 1@ (Tough to keep level!!)

DB Hammer curls -
45s x 12@
45s x 12@

several hours later:
stretch/tennis ball roll/stick roll x 25 minutes.

heathj
10-13-2009, 05:25 PM
9am -
20 minutes bike (5.8 miles)
stick roll/stretch/foam roll x 20 minutes

3:00pm -
CGBP -
135 x 8
185 x 6
225 x 6

Football Bar Neutral grip -
178 x 8

Football bar close grip -
198 x 5

Face pull -
60 x 10
60 x 10
75 x 10

Weighted dips -
BW x 8
+45 x 8
+90 x 7
+90 x 4

arm blaster bb curls -
75 x 10
75 x 10
75 x 10

heathj
10-15-2009, 04:10 PM
Pilates yesterday...easy class. need more of a challenge if I take again.

Thursday @ 1:30pm -

10 min bike ride to gym
5 min warm-up

FM Incline bench Chest press -
40s x 12
50s x 12, x 12, x 12, x 12

-ss-

Keiser Power lat pulldowns w/ squeeze -
35lb resistance x 12
40lb x 12
50lb x 12
52.5lb x 12

Incline DB press -
85s x 8, x 7, x 6

DB Row -
85s x 12@, x 12@

MB Chest toss against wall -
10lb x 30, x 30

MB front hip toss against wall -
10lb x 15@, x 15@

MB side static lunge toss against wall -
10lb x 15@

10 min stretching/foam roll/stick roll

10 min bike ride back home.

heathj
10-16-2009, 09:55 PM
Friday - 7:30pm

12 min warm-up on lemond bike lvl 7

RDL's w/ DB's -
50s x 6
65s x 6
65s x 6

Rack Pulls (Bottom pin (maybe 18" high) -
225 x 6
315 x 6
315 x 6
315 x 6
385 x 6

Purple mini band reverse monster walkouts -
x 3 steps@ x 6 reps x 3 sets

Black mini band side monster walks -
x15@, x15@

HS Ham curl (left only) -
35 x 12, 35 x 12, 35 x 12

Glute bridge w/ black mini band around knees -
x 15, x 15

Clamshell w/ black mini band -
x 12@, x 12@

GHR on phys ball -
x 12, x 12

Tennis ball roll, stretch x 10 min.

basically all rehab for my ****ing left knee. think i may have torn my it band or something near it when i injured myself. healing is slow but progressive.

heathj
10-20-2009, 04:43 PM
Sunday - 45 minute intense upper body workout

Tuesday 9/20/09 -

10 minute bike warm-up (3 miles)
Handwalks w/ pushup x 20

Flat DB Press -
45 x 8
70 x 6
90 x 6 (deep)
105 x 8
105 x 8

HS Hamstring curl -
35 x 12@, x 12@

Flat BB Skulls -
55 x 8
75 x 8
100 x 8
55 x 20 (super wide grip)

Seated bb pronated curls -
75 x 8
75 x 8

-ss-

seated bb supinated curls -
75 x 8
75 x 8

Monster walks w/ black mini band -
around knees x 15@
around ankles x 15@

glute bridge x 20

stretch x 10 min.

heathj
10-21-2009, 06:23 PM
Wednesday @ 4:00pm (~45 minutes)

CGBP -
185 x 6
205 x 12
205 x 12

Lat Pulldown (neutral grip) -
160 x 10
180 x 10
200 x 4
120 x 12

BB OHP -
135 x 6
135 x 6
135 x 6

glute bridges on bench -
x 10, x 10

Phys ball hamstring curls - 2legs in/left leg out
x 10, x 10

Phys ball glute bridges -
x 10, x 10

hs seated calf raise - left leg only
45lb x 15, x 15

hs standing calf raises - left leg only
45lb x 15, x 15

heathj
10-22-2009, 05:41 PM
Thursday 3:45pm

20 minutes lemond bike - 7 miles

20 inchworm + pushup
14 walking lunge + twist
10@ oblique mountain climbers
10@ oblique mountain climbers + 20 pikes

Keiser chest press power punch
25lb resistance x 10@, x 10@

Right - 100%
Left - 88%

Stretch, roll, stretch, stick, stretch, done.

heathj
10-27-2009, 12:09 AM
Incline BB -
185 x 6
225 x 6
235 x 5+1
185 x 15
185 x 8

Cable Row -
160 x 12, x 12 (supinated)
200 x 5, x 5 (neutral)

double horn kb pushups -
x 8, x 12, x 12

kb halos -
27 x 8@

monster walks -
black band x 15@

glute bridges -
x 20, x 20

hammer strength ham curl -
35 x 12@
40 x 12@, x 12@

heathj
10-28-2009, 05:40 PM
Tuesday @ 8:00pm

12 minutes stairs
10 @ every other 65-115 steps/min
2 @ every step

Handwalks - x 30 w/ no pushup
x 30 w/ pushup

Weighted dips -
+25 x 6
+90 x 6
+115 x 6
BW x 20

Reverse bb curls -
85 x 10, x 10, x 10

monster walks -
black band x 15@

stretch x 15 minutes

heathj
10-28-2009, 06:29 PM
Weds @ 4:30pm

no warm-up

Flat BB - all paused
225 x 3, x 3 (one outside ring)
225 x 3, x 3 (middle on ring)
225 x 3 (pinky inside ring)
135 x 10, x 10

V-bar lat pulldowns -
120 x 12, x 12, x 12 (pause at bottom)

Face pulls -
60 x 12, x 12

left leg standing calf raises -
45 x 15, x 15, x 15

left leg seated hs calf raises -
45 x 15, x 15

heathj
11-02-2009, 10:22 PM
Slacked off the rest of the week...drank too much Saturday night.

Monday 11/2/09 @ 4:30pm - 30 min workout

Flat BB -
185 x 20!
185 x 15 (10 sec pause...), x 5

V-bar lat pulldown -
140 x 12
140 x 12

Bent over seated cable row -
140 x 5, x 5
-ss-
seated supinated cable row -
100 x 12, x 12

hammer strength ham curls -
35 x 12
45 x 12
45 x 12

hammer strength seated calf raises -
45 x 15, x 15 (left only)

monster walks around ankles -
black band x 15@, x 15@

heathj
11-03-2009, 10:28 PM
Only 25 minutes to workout...

.5 mile run on TM !! (First time running since I tore my IT band, felt good)

BB Deadlifts - First time in 6 weeks (2 weeks prior to race and 4 weeks since tearing IT band!)
225 x 8, x 8, x 8

BB OHP -
135 x 6, x 6, x 6

Dips -
+25 x 15
+50 x 12 + 3
BW x 10 Deep w/ pause

some inverted hamstring thrown inbetween DL.

heathj
11-04-2009, 03:41 PM
lunges, monster walks to warm-up

db hammer curls -
25s x 10
30s x 10
35s x 10
40s x 10
55s x 6

hammer strength ham curl -
35 x 12@
45 x 12@
45 x 12@

reverse bb curl -
70 x 10, x 10, x 10, x 10
85 x 6

hammer strength seated calf raises -
45 x 15, x 15, x 15, x 15 (left leg only)

GHR -
2 red bands x 15, x 15, x 15 (trying to find the best place to do it at my gym on a bench)

heathj
11-05-2009, 11:59 PM
Thursday @ 8:00pm

15 min lemond bike - 5.2 miles
10 handwalks w/ pushup&side mountain climber

Flat db w/ feet in air -
80s x 8
100s x 8
100s x 8

trap bar dl -
143 x 8, x 8
233 x 8, x 8
random farmers walks/trap shrugs 3-4 sets

fm chest fly - 35s x 15, x 15
-compound set-
plyo pushups x 15, x 15

seated cable row - 120 x 15, x 15

heathj
11-06-2009, 02:35 PM
Arms + calves

warm-up

BB curls -
95 x 6, x 6, x 11, x 10
75 x 12, x 12

overhead tri ext -
100 x 13 (shoulder pinch)

lying bb skulls -
100 x 8, x 8, x 8, x 12
-ss-
cgbp -
100 x 10, x 10, x 6

cg pushups on bb bar -
x 15, x 15(w/ feet elevated)

hs seated calf raise - left calf
50 x 15, x 15, x 15, x 15

standing calf raise - left calf
45 x 15, x 15, x 15

heathj
11-10-2009, 01:01 AM
Monday @ 4:30pm

low energy...

Warm-up x 5 minutes

Lat pulldowns wide -
80 x 12
120 x 12
140 x 12
160 x 10
180 x 6
200 x 5

bent over cable supinated row drop set-
120 x 20
100 x 15
80 x 14

face pulls -
60 x 10, x 10

lying prone incline db rear fly -
20s x 12, x 12
-ss-
y's, t's x 12, x 12

about 25 minute workout.

heathj
11-10-2009, 04:59 PM
Only 15 min to work out...

Tuesday 11/10 @ 1:30pm

20 handwalk w/ pushup
Incline DB -
50s x 6
70s x 6
90s x 10
90s x 10
90s x 10
100s x 4 w/ slow neg. on last rep

heathj
11-11-2009, 08:39 PM
Not much time...

Wednesday @ 5:00pm

BB Squats - 135 x 8, x 8, x 8 (been at least 6 weeks)
-ss-
Trap bar DL - 225 x 6, x 6, x 6

trap bar shrugs - 225 x 10, x 10

bb curls -
95 x 6
95 x 4 - tough negatives
95 x 4 - tough negatives

hs seated calf raise (left leg) -
45 x 15, x 15, x 15

heathj
11-15-2009, 01:22 AM
Friday @ 4:00pm

BB OHP -
115 x 6
155 x 6, x 6
115 x 12

FM reverse shrugs -
90 x 12
120 x 12, x 12

bb curl -
90 x 6, x 6, x 6

kb lying skulls -
35s x 12, x 12, x 12

kb ohp -
27s x 12, x 12

kb halo -
35 x 8@

kb curl -
27s x 8, x 8
35s x 8

heathj
11-18-2009, 09:22 PM
lifted monday and tuesday...

no energy today -

1 mile run in 9:20...still rehabing it band.

flat bb -
185 x 6 sets x 3 reps

bb row -
185 x 8, x 8, x 8

fm lat pulldown -
50s x 8, x 8, x 8

done...

heathj
11-24-2009, 05:12 PM
last thursday -

Flat BB -
185 x 6
225 x 6
245 x 3
265 x 5+1
225 x 10, x 10

some other stuff....


yesterday -

bb rows -
185 x 8, x 8, x 8
205 x 8
135 x 26

standing bb ohp -
135 x 8, x 8, x 8

prone bench high l-pulls -
dropset
35s x 9
30s x 8
25s x 7
20s x 10

db hammer curls -
30s x 10@
35s x 10@
40s x 10@
45s x 10@
50s x 10@
65s x 6@, x 6@

Today: Tuesday 11/24/09

RE Chest -

Flat BB -
185 x 12, x 12, x 12
205 x 12

Flat DB Bench -
40s x 25, x 25, x 25

1-notch incline db flys -
32.5s x 10, x 10
40s x 10

stretch.

pilates reformer class 30 minutes after.

heathj
11-25-2009, 06:04 PM
Wednesday 11/25/09 Back day

10am

Face pulls (level #7/#5)
30 x 12/12 x 5 sets

Blob lift w/ kettlebells and a towel -
44 x 5
68 x 5
88 x 5
114 x 5, x 5

Cable high rows -

80 x 12, x 12

bent over lat raises -
25s x 15, x 15

heathj
11-27-2009, 09:49 PM
Flat BB w/ two double black minis -
45 x 8
135 x 8
185 x 3
225 x 1.5+1.5
185 x 8
185 x 6+2

Floor Press -
185 x 6 x 5 sets

KB Skullcrushers -
36s x 6
45s x 6, x 6, x 6, x 4, x 4, x 10!

heathj
11-30-2009, 10:16 PM
Yesterday was my conditioning day...things of note from the workout:

3 x 5:00min versaclimber intervals

18" plyo jumps -
2-20lb db's x 5
2-40lb db's x 5
2-60lb db's x 5

lunges -
2-40lb db's x 12, x 12


Today (Back/biceps) -

BB Row -
135 x 6, 185 x 6, 205 x 6
225 x 6
185 x 10
135 x 27
135 x 24

BB OHP -
135 x 6
145 x 6, x 6, x 6

H-Rolls -
20s x 8 (too heavy)
15s x 12, x 12, x 12, x 12 (damn the burn!!!!)

DB Hammer curl dropset -
45s x 10
35s x 10
27.5s x 12
20s x 12
15s x 20, x 20

done.

heathj
12-01-2009, 08:28 PM
Tuesday - Chest

Flat BB -
185 x 4 sets x 12 reps (<90 sec rest periods)

Flat DB -
40s x 3 sets x 25 reps (60 sec rest periods)

Incline DB Flyes -
35s x 3 sets x 12 reps (60 sec rest periods)

Damn my shoulders were on fire!!

Upper back/DL's tomorrow.

heathj
12-02-2009, 05:25 PM
Wednesday @ 9am - Back

foam roll + stretch x 10 min

BB DL hook grip -
225 x 15
225 x 15

BB Shrugs -
225 x 12, x 12, x 12 no straps
295 x 12 w/ straps
-dropset-
225 12 w/ straps
135 x 12 no straps

lat pulldown super wide w/ straps
160 x 12
180 x 12
100 x 15 no straps

face pulls -
60 x 12, x 12, x 12, x 12


tire work tomorrow!

heathj
12-05-2009, 12:05 AM
Thursday no chance for tire work...hopefully next thursday. we did get 2-100lb, 1-150lb, 1-200lb, 1-250lb, and 1-300lb though. excited for that ****.

Friday - ME Bench w/ bro-in law Matt "the beast" Rose
8:15pm

Flat BB -
225 x 6
275 x 3+2
275 x 3+2
275 x 2+1
275 x 2+1
275 x 1 solid rep

Flat BB + two double monster minis -
185 x 6
185 x 6
185 x 8
205 x 1 solid rep

KB Skulls -
35s x 10
45s x 10
35s on bosu x 10
35s x 10

H-Rolls -
15s x 12, x 12
25s x 6

"The Beast"

Flat BB -
225 x 8
315 x 6
405 x 3
405 x 3
405 x 3
455 x 1 solid rep
315 x 8

Flat BB + two double monster minis -
185 x 8
185 x 8
185 x 8
205 x 6

KB Skulls -
45s x 15
45s on bosu x 12
45s x 10

H-Rolls -
15s x 12
25s x 12
25s x 12

to the best of my recollection...had two beers after the workout :)

heathj
12-08-2009, 12:23 AM
Rest Sat/Sun.

Monday 12/7/09 @ 11:00am

BB Row-
205 x 6
225 x 3
245 x 3
225 x 3
205 x 3
185 x 6
135 x 30! last four were dropsets

DB OHP -
65s x 6
75s x 6

DB Row -
105s x 6@
115s x 6@
125s x 6@

DB Hammer curls -
55s x 6
45s x 10, x10, x10

Monster walks -
Black band x 10@, x 10@, x10@

Face pulls -
65 x 12
75 x 12
65 x 12
50 x 20

ME Bench this week on Wednesday. No time to workout tomorrow other then a private pilates class.

borracho
12-08-2009, 10:18 AM
How is the IT band deal dude? I hadnt posted in here in a long time and it looked like you were doing really well with deads/squats...anyway..looking strong!!

heathj
12-09-2009, 11:04 PM
Thanks for checking in. IT band is much better. Have ran a few times since then and deadlifted three times. focusing on bench press right now, but may do a bench/dl competition in june/july.

Pilates yesterday - sore still today...

Tonight at 8:15pm -
Flat BB -
225 x 6
275 x 3 (rest-pause)
295 x 0 (slight help halfway up, light tap)
295 x 0 (slight help halfway up, light tap)
225 x 12 + 1 fail

Rope pushdowns -
40 x 15, x15, x 15, x15

Rope extensions -
40 x 15, x 15, x15

Phys ball pushups -
x 12, x 12

Face pulls (high to low) -
40 x 12, x 12, x 12

Face pulls (low to high) -
40 x 12, x 12, x 12

felt ok, lifted heavy last friday so maybe not fully recovered. plus i ate a ton about 20 min beforehand. never tried 295 before though, felt good at top, need to work on mid-range push.

heathj
12-11-2009, 09:17 PM
Thursday - jack ****

Friday @ 3:30pm -
Conventional DL -
225 x 15 hook grip
315 x 8 mixed
365 x 6

Dips -
+35 x 6
+80 x 6
+105 x 6
+135 x 3 solid reps!!

H-Rolls -
15s x 15, x 15, x 15

Standing KB OHP - two kb's at once
2-17 lb x 6@
2-24 lb x 6@

American KB snatch two handed -
55 x 8, x 8, x 12 lock at top

scapular pushups -
x15, x 15

borracho
12-12-2009, 08:29 AM
Looks like the DLs are still strong man....365x6 after your set @ 315 is impressive!

heathj
12-15-2009, 01:25 PM
thanks buddy, felt good. hip no bother.

Monday - Back @ 2:30pm

Lat pulldown -
160 x 10
180 x 6
200 x 5
160 x 5
120 x 8
100 x 15

DB Row -
105s x 6@
115s x 6@
130s x 6@!
80s x 15@

DB Hammer curl -
45s x 6@
50s x 6@
55s x 6@
45s x 10@

Face pulls -
50 x 15
50 x 15
60 x 12
75 x 12

heathj
12-15-2009, 10:23 PM
RE Chest @ 5:30pm -

Flat BB /w 2-black double minis -
135 x 12, x 12, x 12, x 10+2 light spot

Decline db press -
45s x 25, x 25, x 25

FM decline chest fly -
30s x 12, x 12, x 15

stretch x 10 minutes.

eat a ton after.

heathj
12-16-2009, 08:07 PM
Blood draw @ 10:30am - 12 hour fast...

Back @ 3:30pm -

free motion bb rows -
+90 x 12
+140 x 12
+160 x 12
+180 x 12, x 12
+140 x 12
+90 x 12

Pullups -
bw x 6, x 6, x 4, x 6, x 2

heathj
12-19-2009, 01:28 PM
12-17 nada...

12-18 @ 8:30pm (Slight right elbow olecronon bursitis)

Flat BB -
225 x 6, x 10, x 12, x 10, x 6, x 6
135 x 15, x 15, x 20!!

free motion incline chest flys -
25s x 15, x 12, x 12
27.5s x 12, x 12

rope pushdowns -
40 x 15, x 15, x 15

big bar pushdowns -
20s x 15, x 15

few beers last night...ice all weekend, probably take off lifting until tuesday or weds to let my elbow heal 100%.

heathj
12-30-2009, 03:25 PM
no workout last week.

full body workout last night.

Today:

5 min on woodway treadmill self propelled -3% - 12%

Conventional BB DL -
225 x 8
315 x 6
365 x 7

done. all the time i had.

heathj
01-05-2010, 10:46 PM
Saturday mountain biking 2 hours

Monday -
BB Rows -
185 x 6 overhand
225 x 6 underhand
225 x 6 overhand
185 x 6 underhand
135 x 15 underhand nice and slow...
135 x 15 underhand nice and slow...

Face pulls -
50 x 12, x 12, x 12, x 12

seated db curls -
35s x 10, x 10, x 10, x 10

some other stuff i don't remember...heavy upper back day.

heathj
01-05-2010, 10:48 PM
Tuesday -

Flat DB press -
75s x 12
85s x 12, x 12, x 8 no spotter

incline fm press -
22.5s x 25, x 25, x 25

seated fm fly -
60 x 12, x 12

phys ball hamstring curls -
x 15, x 15, x 15

phys ball glute bridge -
x 15, x 15, x 15

rope tricep pushdown -
35 x 15, x 15, x 15

tennis ball rolling on calf and tricep
tricep stretches 2 x 30 seconds.

heathj
01-10-2010, 05:07 PM
Wednesday did some H-rolls, and upper back exercises.

Thursday - 60 min regen

Friday -

Flat BB -
225 x 6
245 x 6
265 x 6
275 x 5
295 x 1.5+.5
185 x 100 reps (broken into 7-10 sets, as many as I could at a time. A few 17 and 15 rep sets, some 6 rep sets...)

stretch x 5 min.

heathj
01-11-2010, 10:04 PM
started creatine today.

2 days - 10g 2x/day
From then on out 2-5g/day pre-workout

Workout today: Upper back

Reverse SM Shrugs -
90 x 12
180 x 12, x 12, x 12, x 12
90 x 15

H-Rolls -
15s x 15, x 15, x 15

High pull face pulls -
50 x 15
60 x 12, x 12
45 x 20

-ss-

shoulder blade pushups on foam roller
x 12, x 12, x 12

lat pulldowns w/ straps -
150 x 10
170 x 8
190 x 6
120 x 15

stretch/roll out triceps. 10g creatine post-workout

re chest tomorrow around 3:30pm