View Full Version : Time for my journal.
05-08-2004, 06:05 PM
I'm a junior in HS right now, working on the Muscle media program still have about 3.5 weeks left, just because my bench is so week. anyways the stats
Body Fat %: Unknown
Deadlift(with straps) 405x1
40 yard dash: 4.62 (timing on Monday)
T-drill: 4.5 (timing on monday)
Broad Jump: 9'11
Verticle: around 28-30 haven't tested in a year
working sets:275x6 295x6 305x6
Leg Press: 450x8 540x8 630x8
Sitting Ham Curls 13x8 15x8 17x8 (Not sure what the numbers mean in weight butohwell)
Close grip Pulldowns: 150x8 170x8 200x8
Chainsaws 70x8 per arm for 3 sets
Incline dumbell curls: 30'sx8 per arm for 3 sets.
Pretty good workout my legs felt a little tired from track on friday, so my squats weren't as heavy as I would have liked, and my left hamstring also felt tight on the curl, but my back and bicep workout was fine.
Next workout Edit: Tuesday
Monday is a combine.
05-09-2004, 05:55 PM
Felt a little sick this morning and my legs quads and hams are sore from yesterdays leg workout, may stretch a bit to loosen them up for a combine tommorow.
05-09-2004, 06:26 PM
What are chainsaws?
05-09-2004, 08:58 PM
What are chainsaws?
Single Arm Dumbell rows, I call them chainsaws, it's just like pulling the chord for a chainsaw.
05-10-2004, 08:50 PM
Monday workout, postponed until Tuesday, because of the combine I'm trying to keep all my energy. I'm feeling alright although my hip is kind of sore from dodgeball in my P.E. class. I'll post the results later.
05-11-2004, 12:29 AM
Didn't run as fast as I could of...but i was pretty cold my legs were tight, had a good warmup but we had to weight to run them and that might of killed me. 4.66 not a bad time for the 40 but not good either. I ran a 4.35 T-drill, and had a 10 foot broadjump, also think I did pretty well in the 1 on 1's at the end.
05-13-2004, 12:30 AM
Bench 180x5 for 2 sets
195x3 for 2 sets
Lying tricep extension
EZ curl bar plus 30 pounds per side
I cut some of the things out because i didn't want my shoulders or chest to be really sore from the track meet on wednesday
Burnaby/New West track finals
100m 3 place, really bad time not going to post it, the guy starting was giving a really long gun.(leaving us in the blocks forever about 3 or 4 seconds after set)
4x100 second place
4x400 first place
long jump 1st place pb of 6.02m I was happy
Abs Ball crunches 25x4
Oblique side crunches 25x4 per side
Roman chair leg raises 12x3
Narrow grip pulldown
160,170,180 for 8 reps and 1 set at each weight
135,145,155 for 8 reps and 1 set at each weight aswell
BB bicep curls
80x3 sets and 8 reps
80,80,85 8 reps with a 3 count hold at the top
good workout tired from track but still good none the less.
05-14-2004, 10:10 PM
stiff legged deadlifts
225,275,275 x 10 reps
seated calf raises
165x8 for 3 sets
95,115,115 x 8 reps
Standing calf raises
170x8 for 3 sets
275x8 for 3 sets
Lieing single leg swiss ball curl
8 each leg for 2 sets
Good workout felt pretty strong i think i'm getting faster too.
Rotator Cuff Exercise - Windmills
5,10,10 lbs 12 rotations each arm.
195x3 for 2 sets
210x1 for 2 sets
235x 4 negatives 1 set
35+bwx6 1 set
45+bwx6 1 set
55+bwx6 1 set
90+bwx2 1 set
1 set ball crunches
3 sets weighted ball crunches 10lbs
romain chair legt lifts
4 sets with 15 lb dumbell
Good workout felt strong through the 90+bw dip was just for fun wasn't scheduled jsut feeling strong. My bench has gone up 210 used to be my 1 rep max and i just through the 210 up for both sets. so I can prolly do about 225 max now.
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