PDA

View Full Version : Nick's Log



nbernstein
11-18-2008, 04:59 PM
So I'm currently following the "Men's health hard body plan" I've been doing this for a little while now, and have just bumped from the "beginner workout" to the "intermediate workouts" - adding multiple sets. I've been feeling out the new level by dropping the weight down to allow for higher rep counts and trying to stack a pyramid where I can. I'm a little concerned about the amount of time it's requiring (~2hr/workout) but I'm making progress, albeit slowly.

I'm always happy to get feedback, either positive or negative. I'm getting back into this after a long break from working out and discovered I was doing a lot of things wrong back in the day, so any constructive criticism is appreciated.

Starting Point 9/15/07: 221lbs
Current: 11/15/08: 200.5lbs (goal #1 hit)
Next Goal: 195 by new years
Major Goal: 190 by Feb 24/09 - 30th Bday

I know you're supposed to "count fat not weight" but 190 just feels so much more rewarding than measuring myself with a measuring tape. :)

-Nick

nbernstein
11-18-2008, 05:02 PM
9-1-8
Leg press 190 x6
Leg curl 110x6
Leg extension 110x6
Eliptical 30m @ 225c
Bike 20m @ 110c

9-3-8
Eliptical 30@8 25@6 530ce
Vert chest 110x6
Dumbell fly 20x6, 30x6
Dumbell swing 35x6
Dumbell trunk 20x6
Hammer crunch machine 20,60,70x6

9-6-8
Eliptical 33m 298c lvl 4&6 weight loss setting
Dumbell mil press 30x6
Dumbell kickback 10x6
Dumbell raise 30x6
Fr. Deltoid raise 15x6
Rev grip curl 6x50 2x70
Fr & bk wrist curls 30x6

9-9-8
Elip 30m @ lvl 6 336c
ALeg press 190x10
Leg extension 110x8
Leg curl 110

9-12-8
Elip 20 @ 7 223 5m cool @ 1
Bench press 115 x 5
Dumbell fly 30x6
Dumbell swing 30x6
Dumbell row 30x8
Dumbell side 30x10
Hammer crunch 70x8

9-16-8
Elip 30m@ lvl 6 wl prog. 344c
Ohead press 100x7
Shrugs 30x8
Side deltoid raise 7x20
Arm extension 70x4
Arm curl 90x5
F wrist curl 30x8
R wrist curl 30x10

9-18-8
Elip 30m @6 337c wl prog
Leg press 210x10 (squat)
Leg curl 110x11
Leg extension 110x11
Seated heel raise 95x9
Ankle flexion 25x12

9-20-8
Elip 30m @ lvl 6 338c
Incline press 110x7
Deltoid fly Mach 90x10
Goood morning (incline Mach) 0x10 10x10
One arm row 40x10
Trunk twist 40x5
Dumbell side bend 40x10
Hammer crunch 80x8

9-23-8
Elip 30m @7 352c
Overhead press 100x9
Upright row 70x10
Side deltoid raise 20x10
tricep extension 65x10, 80x7
Preacher curl 90x6
F Forearm curl 30x10
R forearm curl 30x10

9-25-9
Elip 30m @7 wl 367c
Lay lunge + barbell 30x10
Hack squat 30x6 - knees hurt
Leg press 230x10
Leg curl 120x10
Leg extension 120x10
Dumbell heel raise 95x10
Ankle flexion 35x10
Stationary lung w/ barbells 25x3 10x4

9-27-8
Elip 30m @7wl 370c
Vert chest 110x10
Dumbell fly (Mach) 100x6
Wide grip row 50x8 (feels odd)
Dumbell swing 35x10
Dumbell trunk 35x6
Oblique trunk rotation 25x8 sorta
Leg raises w/ ankle weights

10-1-08
Elip 30@7 wl 302c
Shoulder press 50ea x10
Dumbell raise 32.5x10
Fr. Dumbell raise 15x10
Rev. Barbell curl 50x5
Wrist roller

10-3-9
Elip 30@8 wl 366
Hack squat 50x6 (didn't hurt as much)
Leg extensions 130x10
Leg press 255x10
Seated heel raise 95x10 (whoops)
Ankle flexion 45x10
Bench lateral 10x10 25x6

10-5-8
Incline press 110x10

10-11-8
Elip 30m @8 wlp 360c
Ohead press 110x8
Dumbell raise 20x8
Fr. Deltoid raise 20x10
Lying cross delt raise 20x6
Rev grip barbell curl 70x9
Wr. Roller

10-13-8
30m elip @8 wlp 373c
Hack squat 30x10
Leg extension 150x10
Leg press 270x8
Seated heel raise 100x8
Ankle flexion 25x15
Duck squat 40x10
Bench lateral 25x8

10-16-8
Elip 30m @8 wlp 360c
Incline press 120x10
Deltoid fly 100x10
Dual axis row 100x10
Dumbell trunk rotation
Oblique trunk rotation 25x10
Dumbell side bend 50x10
Hammer crunch 80x10

10-20-08
Elip 30m @8 wlp 354.8c
Ohead press 110x9
Flys 110x8 Mach
Shrugs 30x10
Side felt raise 25x6
Arm extension 80x9
Preacher curl 90x7
Fr & rev foreamrm curls 35x10

10-22-8
Elip 30m @9 wlp 371c
Leg press 270x10
Seated Leg curl 140x10
Leg extensions 170x11
Heel raise 100x10
Ankle flexion 45x10
Stationary lunge 0x10 (lazy)

10-24-8
Elip 30@9 366c
Chest press 130x8
Flys 110x10
Good morning 25x10x2
One arm row 40x10
Side bends: 60x10
Arm curls 70x10, 90x3
Ab machine 85x10

11-4-8
Elip 30@9 wl 337
Ohead press 70x6,6
Upright row 45x7,55x6,70x6
Side delt raise 20x6,15x7
Arm extensions 75x6,6
Preacher curl 75x6,6
Rev. Forearm curl 30x6.6
Forearm curl 30x6,6

11-7-8
Elip wlp @10 378
Leg press 180x6,6
Hack squat 50x6,6
Leg curls 100x6,6
Leg extensions 155x7,7
Heel raises with dumbells. 75x10,10 100x6
Ankle flexion 45x10,10
Stationary lunge w/db x10,8,6
Lat lunge w/bw (who has anything left??)

3-15-9
Elip 30m 362c
Ohead press 70z8,8
Upright row 70x8,8
Side delt raise 15x10,10
Arm extensions 65x10,10 80x6 95x3
Preach curl 70x8,8 85x3,100x1
Forearm curl 30x10,10 40x10
Rev forearm curl 30x10,10 40x10

11-18-8
Elop 30m hiit wlp 373c
Leg press 190x10,10 250x8
Leg curl 110x7,7
Leg extension 155x8,8
Heel raises 85x10,10 110x10 135x4
Ankle flexion 45x10,10
Lunges bwx10,10
Lat lunge w/bw (who has anything left??)

nbernstein
11-18-2008, 05:03 PM
I'd not that there are some missing workouts the last two weeks. I slacked. I was on the road for work and nothing in the hotel gym was working. I know it's not a good excuse, and that there isn't really such a good thing as a good excuse, but that's what was going through my head. :/