ECA HG MMA and all that

[Geometheus]

2/27/2012
Felt good today but still held a bit back to make sure everything is copasetic

Cardio:
2.0 mile walk to run to jog, inside, 3 degrees, 19min35sec


Workout: -2:00pm

Warmup- light stretching


Curls to BP to Pushdowns than a break 6 times:
Std Alt DB Curls L/R 30*10, 35*10, 40*10, 45*10, 50*10 for 2 sets
BB BP 135*15, 185*15, 225*10, 275*5 for 3 sets
Tricep Pushdowns V-Grip 70*15, 90*15, 120*15, 140*10, 150*10 for 2 sets


200 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Watch Yourslf", Ministry

[Geometheus]

2/28/2012
Felt good again today.

Cardio:
1.7 mile walk to run to jog, inside, 3 degrees, 16min0sec


Workout: -2:00pm

Warmup- light stretching


Military Press to Good Mornings to Rows than a break 5 times:
Military Press 90*10 for 5 sets -strict form
GM 90*20 for 5 sets
BO Rows 90*10 for 5 sets


Shrugs to Rows to Curls than a break 4 times:
Cable Shrugs L/R 70*20, 100*20, 120*15, 150*10
Cable Rows L/R 70*20, 100*15, 120*10, 150*10
Cable Curls L/R 70*8, 80*6, 90*5-, 70*8


200 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Wings of Steel", Collide

[Geometheus]

2/29/2012
Had to keep it quick. Happy Leap Day!!! Nothing weird yet but it is still early.


Workout: -1:00pm

Warmup- light stretching


Squats to Chin-ups to Dips than a break 5 times:
Box Squats 135*15, 225*10, 295*10, 345*10, 395*8, 225*10 -wide stance
Chin-ups BW*8 for 6 sets
Dips BW*10 for 6 sets


200 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "This My Club", Prophit

[Geometheus]

3/1/2012


Grip Exercises:
Trainer Gripper L*5, R*5 for 2 sets -spring up for all, all good full closes
COC No. 1 L*6, R*6 -spring up for all, most were full closes


Cardio:
1.33 mile walk to run to jog, inside, 3 degrees, 12min50sec


Workout: -2:00pm

Warmup- light stretching


Curls to Arnolds to French Press than a break 4 times:
Std DB Curls L/R 30*10, 35*10 for 2 sets, 40*8
Arnold Press L/R 30*10, 35*10 for 2 sets, 40*8
French Press L/R 30*10, 35*10 for 2 sets, 40*8


BP to Pressdowns to Leg Press to Calf Press than a break 4 times:
Machine BP Closegrip 130*15, 170*15, 200*10, 220*10
Tri Pressdowns 90*15, 110*15, 140*15, 160*15 -hard on last set
Leg Press 205*20 for 3 sets, 250*20
Calf Press 205*20 for 3 sets, 250*20


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Bucks Boogie", Blue Oyster Cult

[Geometheus]

I feel well rested after a nice long weekend and am looking forward to todays workout.

[Geometheus]

3/5/2012
Yesterdays workout.


Grip Exercises:
Trainer Gripper L*5, R*5 for 1 set -spring up for all, all good full closes


Cardio:
2.0 mile walk to run to jog, inside, 3 degrees, 20min10sec


Workout: -2:00pm

Warmup- light stretching


Curls to Shoulder Press to BP than a break 5 times:
Std DB Curls L/R 30*12, 35*12, 40*10, 45*10, 50*10
Seated Shoulder Press 100*10, 120*10, 140*10, 170*10, 200*8
DB BP Incline L/R 50*10 for 4 sets, 50*20 -had more left


250 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Next Girl", The Black Keys

[Geometheus]

3/6/2012
Tuesdays workout. Late post


Cardio:
3.0 mile bike, inside, 5 level, 12min45sec


Workout: -10:00am

Warmup- light stretching


Pulldowns to Rows to SLDL than a break 5 times:
Pulldowns Behind Neck 100*10, 130*10, 160*10, 205*6, 130*10
Chainsaw Rows L/R 50*10 for 5 sets
SLDL 140*10, 240*10, 300*10, 360*10, 400*10

Farmers Walk to Lats to Curls than a break 4 times:
Farmers Walk L/R 100/110alt 100ft for 4 laps
F/S Lat Raises L/R 10*10 for 3 sets, 12.5*10
Seated DB Curls L/R 30*10 for 3 sets, 35*10


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Moves Like Jagger", Marron 5 + Christina Aguilera

[Geometheus]

3/7/2012
Yesterdays workout. Went to the gym with a big group of guys. The group had varying levels of motivation and experience so my workout was a bit slower and different than the norm but still got done what I needed to. I do not plan on making additional trips with such a large group as I hate all the standing around and joking versus working... if I want to stand around and joke I go to a bar or a bbq.


Cardio:
2.0 mile walk to run to jog, inside, 3 degrees, 19min35sec


Workout: -11:00am

Warmup- light stretching


Curls to Press to French Press than a break 4 times:
DB Curls L/R 30*10 for 4 sets
Arnold Press L/R 30*10 for 4 sets
French Press L/R 30*10 for 4 sets


Squats to Dips to Leg Raises than a break 5 times:
Box Squats 135*10, 225*10, 295*10 for 2 sets, 225*10
Dips BW*10 for 5 sets
Hanging Leg Raises 1/2BW*10 for 5 sets


150 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Breakeven", The Script

[Geometheus]

3/8/2012
Late post. I am a few days behind in here but plan on catching up today if I have time.


Workout: -9:00am

Warmup- light stretching


Curls to Snatch to Press than a break 4 times:
BB Curls 70*10 for 2 sets, 80*10 for 2 sets
Snatch L/R DB 50*5 for 2 sets, BB 70*5, BB 80*5 -using the BB adds a different dimension to it
Viking Press 130*15, 160*15, 180*10, 200*10


BP to Kickbacks to Rows than a break 3 times:
Cable BP L/R 70*10, 100*10, 120*10 -just trying something new
Tricep Kickbacks L/R 12.5*10, 15*10, 20*10
Cable Rows L/R 70*10, 100*10, 120*10


150 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Work Out", J. Cole

[Geometheus]

3/9/2012
Late Post from Fridays workout.... almost caught back up in here. Friday was a long day at work so I got in half of my workout before lunch and half (the leg and dips) after some afternoon meetings.


Grip Exercises:
Trainer Gripper L*5, R*5 for 3 set -spring up for all, all good full closes


Cardio:
2.0 mile walk to run to jog, outside, various degrees, didnt keep time


Workout: -10:00am + 4:00pm

Warmup- light stretching
RC Warmup - rc specific movements


BB BP to Curls to Pushdowns than a break 4 times:
BB BP 135*15-wmup, 205*10, 235*10, 265*6, 295*2+bumpup+345*2
DB Curls L/R 30*10, 35*10, 40*10, 45*10
Tricep Pushdowns 90*10, 110*10, 140*10, 180*10


Leg Press to Calfs to Dips than a break 4 times:
Leg Press 205*20 for 4 sets
Calf Press 205*20 for 4 sets
Dips BW*10 for 4 sets


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Take the Bullet", Lillian Axe

[Geometheus]

3/12/2012
Monday workout. I was pressed for time but got everything in under 30minutes


Workout: -2:00pm

Warmup- light stretching


Pushdowns to Flys to Skull Crushers than a break 4 times:
Tricep Pushdowns L/R 40*15 for 2 sets, 50*15 for 2 sets
Cable Flys L/R 40*15 for 2 sets, 50*15 for 2 sets
Skull Crushers (Cable) L/R 40*15 for 2 sets, 50*15 for 2 sets


BP to Shoulder Press to Curls than a break 4 times:
Machine BP 130*15, 160*12, 190*10, 210*10 -narrow
Shoulder Press 100*12, 120*10, 140*10, 150*8 -wide grip
Walking Alt DB Curls L/R 30*15, 35*12, 40*10, 50*8


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Des hauts des bas", Wormfood

[Geometheus]

3/13/2012
Happy days!!! I had time to get in what I wanted to at the gym and it wasnt crazy full like it has been for the last few weeks. Also, worth noting is that I got some Creatine for the first time in a really long time.


Grip Exercises:
Trainer Gripper L*5, R*5 for 2 set -spring up for all, all good full closes
Level 1 L*5, R*5 for 1 set -spring up for all, mostly good closes


Cardio:
2.25 mile walk to run to jog, inside, 3 degrees, 22min50sec


Workout: -12:00pm
Warmup- light stretching


Squats to Chin-ups to Dips to Curls than a break 5 times:
Squats 135*15, 185*10, 225*10, 275*10, 415*10
Chin-ups BW*6 for 5 sets
Dips BW*10 for 5 sets
Std Alt DB Curls L/R 35*10 for 2 sets, 40*10 for 2 sets, 50*8


200 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Would you go with me", Josh Turner

[Geometheus]

3/14/2012
Late Post


Cardio:
1.75 mile walk to run to jog, inside, 3 degrees, 17min25sec


Workout: -9:00am
Warmup- light stretching


Curls to Arnolds to French than a break 4 times:
Std DB Curls L/R 30*10 for 2 sets, 35*10, 40*10
Arnold Press L/R 30*10 for 2 sets, 35*10, 40*10
French Press L/R 30*10 for 2 sets, 35*10, 40*10


BP to Shoulder Press to Lat Raises than a break 4 times:
BP Closegrip Fast 135*10, 175*10, 195*10, 225*10
Seated Shoulder Press 100*10 for 4 sets
Lat Raises F/S 10*15 for 2 sets, 12.5*10, 15*10


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[Geometheus]

3/16/2012
Late Post


Cardio:
5 mile walk to run to jog, outside, various degrees, did not keep time



250 crunches, 100 squats, 100 pushups


Cool Down

Song of the Workout: no music

[Geometheus]

3/19/2012
Late Post


Cardio:
1.5 mile walk to run to jog, inside, 3 degrees, 13min52sec


Workout: -9:30am
Warmup- light stretching


Lat Raises to BP to Curls than a break 5 times:
Lat Raises F/S 10*15, 12.5*15, 15*15 for 3 sets
BB BP 135*15, 185*10, 255*8, 295*6, 345*4 -not my regular gym or bench
Std Alt Curls L/R 30*10, 35*10 for 2 sets, 40*10, 45*10


100 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[Geometheus]

3/20/2012
Late Post.


Workout: -7:00am

Warmup- light stretching


Curls to Press to French Press than a break 4 times:
DB Curls L/R 30*10, 35*10 for 2 sets, 40*10
Arnold Press L/R 30*10, 35*10 for 2 sets, 40*10
French Press L/R 30*10, 35*10 for 2 sets, 40*10


Squats to Dips to Chin-ups than a break 5 times:
Squats 135*15, 225*10, 295*10, 365*10, 415*10
Dips BW*10 for 5 sets
Chin-ups BW*8 for 5 sets


100 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[Geometheus]

3/21/2012
Late Post


Cardio:
1.25 mile walk to run to jog, inside, 3 degrees, 11min20sec


Workout: -6:30am
Warmup- light stretching


Rows to Curls to Press than a break 4 times:
BO Rows 80*15, 90*15, 100*15, 80*15
BB Curls 80*15, 90*15, 100*15, 80*15
Military Press 80*15, 90*15, 100*15, 80*15 -strict form


Pulldowns to BP to Pushdowns than a break 4 times:
Pulldowns Closegrip 130*10, 145*10, 160*10, 130*10 -elbows in tight
Machine BP Closegrip 130*15, 170*10, 200*10, 220*10
Tricep Pushdowns 100*10 for 4 sets


100 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[Geometheus]

3/22/2012
Late Post


Workout: -10:30am
Warmup- light stretching


Shoulder Press to Pullthrus to Flys to Press to Skulls than a break 4 times:
Seated Shoulder Press 135*10, 165*10, 185*10, 225*8 -infront
Pullthrus L/R 40*10, 45*10, 50*10, 55*10
Flys L/R 40*10, 45*10, 50*10, 55*10
Press L/R 40*10, 45*10, 50*10, 55*10
Skulls L/R 40*10, 45*10, 50*10, 55*10


SLDL to Shrugs to Curls than a break 3 times:
SLDL 200*20, 300*20, 400*20
Shrugs 135*20, 225*20, 315*15
Std Alt DB Curls 30*10, 35*10, 40*10


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: no music

[Geometheus]

3/26/2012
I was very busy for the past few weeks and between traveling, work, and personal stuff I just have not been good about keeping my posts current. I was able to keep my routine going but just not the posts. I have learned from years of practice that the worst thing to do when things get stressful or crazy is to stop going to the gym. I put those workouts I kept a log of up in here earlier today. I know that I missed at least two cario only sessions and maybe one lift workout where I didnt keep notes. I will make a better effort now that things have calmed down a bit to stay current with my log.


Cardio:
1.75 mile walk to run to jog, inside, 3 degrees, 18min30sec


Workout: -10:30am
Warmup- light stretching


BB BP to Curls to Pushdowns than a break 5 times:
BB BP 135*15-wmup, 205*10, 255*8, 295*8, 345*4, to Max Effort to drop set
395*1 drop 375*1 drop 365*2
DB Curls L/R 30*10, 35*10, 40*10, 45*10, 50*10
Tricep Pushdowns 100*15, 130*12, 160*10, 175*8 for 2 sets


250 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "TNT", ACDC

[Geometheus]

3/27/2012
I was short on time. In and out of the gym, with a shower, in about 45 minutes.

Cardio:
1.66 mile walk to run to jog, inside, 3 degrees, 16min0sec


Workout: -10:15am

Curls to Press to Good Mornings to Pressdowns to French Press to Lats than a break 3 times:
BB Curls 80*10, 90*10 for 2 sets
Reverse Grip Strict Press 80*10, 90*10 for 2 sets -thumbs inboard
Good Mornings 80*20, 90*20 for 2 sets
Tri Pressdowns 80*15, 90*15, 100*15
French Press 80*15, 90*15, 100*15
Lat Raises F/S 10*15, 12.5*15, 15*15


0 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Piper Gone Wild", Wicked Tinkers

[Coke]

Glad to see you stay busy and dynamic with everything while still keeping the efforts in check.

Moving good numbers dude, especially during the brutal runs.

[Geometheus]

Coke: Thanks for the support. I have to keep up with the runs for my cardio strength and to keep myself as close to 240 as possible just in case I ever get motivated again to cut down and do a little strongman at 232. I also signed up for a Highland Games in Southern Maryland but am not sure yet if I was accepted or not. It will be my first games in over a year and I am excited to find out if I got in or not.


3/28/2012

Cardio:
1.5 mile walk to run to jog, inside, 3 degrees, 14min45sec


Workout: -11:30am

Lunges to Squats to Leg Curls to Leg Ext than a break 4 times:
Lunges L/R 90*10, 100*10 for 2 sets, 110*10
Squats 90*10, 100*10 for 2 sets, 110*10 - extra deep and wide
Leg Curls 90*15 for 2 sets, 100*15 for 2 sets
Leg Ext 90*15 for 2 sets, 100*15 for 2 sets


Curls to Press to Leg Raises than a break 4 times:
BB Curls 60*10, 70*10 for 2 sets, 80*10
Reverse Grip Strict Press 60*10, 70*10 for 2 sets, 80*10


200 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Gasoline", Enter the Haggis

[Geometheus]

3/31/2012


Workout: -8:30am - outside

Sandbag Work MegaSet than a break 8 times:
Curls SB*10 for 8 sets
OH Press SB*10 for 8 sets
OH Snatch and Throws SB*5 for 8 sets
Squats SB*10 for 8 sets
Wind and Throw SB*5 for 8 sets


Cool Down

Song of the Workout: no music

[Geometheus]

4/1/2012

Cardio:
2.0 mile walk to run to jog, outside, various degrees, didnt keep time

[Geometheus]

4/3/2012
Monday


Workout: -3:00pm

Warmup- light stretching


Curls to Press to French Press than a break 5 times:
DB Curls L/R 30*10, 35*10, 40*10, 45*10, 50*10
Arnold Press L/R 30*10, 35*10, 40*10, 45*10, 50*10
French Press L/R 30*10, 35*10, 40*10, 45*10, 50*10 -had to start and stop on last set


BP to Pulldowns to Pushdowns than a break 4 times:
Machine BP 130*15, 160*15, 180*15, 200*12
Lat Pulldowns 100*15, 130*15, 145*15, 160*15
Tri Pushdowns 70*15, 90*15, 100*15, 110*15


200 crunches, 0 squats, 0 pushups


Cool Down

Song of the Workout: "Circles of Stone", Mother Grove