Warwick's gym workout

[Warwick]

Just messing around with a new app I got to help keep track of my progress. Finishing up current routine and will probably do hct12 with acut at the end of the month and keep a detailed log. Till then, this is what I've been up to.

Gym Buddy Set Report on 2011-06-14

All Workouts and All Exercises
Between 2011-06-07 and 2011-06-13


11-06-08* Shoulder Press* in None
* * 4:31:24 PM* 50 x 10*
* * 4:32:58 PM* 100 x 8*

11-06-08* Shoulder Press* in Shoulders Triceps Biceps
* * 4:34:47 PM* 100 x 8*
* * 4:36:12 PM* 100 x 8*
* * 4:38:47 PM* 100 x 8*

11-06-08* Lateral Raises in Shoulders Triceps Biceps
* * 4:39:37 PM* 15 x 10*
* * 4:41:17 PM* 17.5 x 8*
* * 4:43:14 PM* 17.5 x 8*
* * 4:44:35 PM* 17.5 x 8*
* * 4:45:44 PM* 17.5 x 8*

11-06-08* Overhead Dumbell Extensions in Shoulders Triceps Biceps
* * 4:48:10 PM* 50 x 10*
* * 4:50:07 PM* 70 x 10*
* * 4:52:22 PM* 75 x 8*
* * 4:53:33 PM* 75 x 8*
* * 4:55:31 PM* 75 x 8*

11-06-08* Tricep Rope Pushdowns in Shoulders Triceps Biceps
* * 4:59:04 PM* 70 x 10*
* * 5:00:23 PM* 120 x 8*
* * 5:01:44 PM* 120 x 8*
* * 5:03:27 PM* 120 x 8*
* * 5:04:27 PM* 120 x 8*

11-06-08* Tricep Extension in None
* * 5:06:57 PM* 65 x 10*

11-06-08* Tricep Extension in Shoulders Triceps Biceps
* * 5:08:11 PM* 125 x 8*
* * 5:09:50 PM* 125 x 8*
* * 5:11:14 PM* 125 x 8*
* * 5:12:57 PM* 125 x 8*

11-06-08* Reverse Tricep Extension in Shoulders Triceps Biceps
* * 5:15:36 PM* 55 x 8*
* * 5:17:15 PM* 50 x 8*
* * 5:18:36 PM* 50 x 8*
* * 5:19:55 PM* 50 x 8*

11-06-08* Biceps Curl in Shoulders Triceps Biceps
* * 5:22:16 PM* 55 x 10*
* * 5:23:29 PM* 115 x 8*
* * 5:25:11 PM* 125 x 8*
* * 5:27:03 PM* 125 x 8*
* * 5:28:31 PM* 125 x 5*

11-06-08* Incline Hammer Curl in Shoulders Triceps Biceps
* * 5:33:54 PM* 22.5 x 10*
* * 5:35:53 PM* 25 x 10*
* * 5:38:03 PM* 25 x 10*
* * 5:40:29 PM* 25 x 10*

11-06-08* Ez Barbell Curls in Shoulders Triceps Biceps
* * 5:43:03 PM* 70 x 8*
* * 5:44:46 PM* 70 x 8*
* * 5:46:13 PM* 70 x 7*
* * 5:47:52 PM* 60 x 8*
* * 5:49:07 PM* 50 x 8*

11-06-08* Ez Barbell Upright Rows in Shoulders Triceps Biceps
* * 5:51:08 PM* 60 x 10*
* * 5:52:18 PM* 70 x 8*
* * 5:53:39 PM* 70 x 8*
* * 5:55:06 PM* 70 x 9*

11-06-08* Barbell Shrugs in Shoulders Triceps Biceps
* * 5:56:49 PM* 160 x 8*
* * 5:57:45 PM* 160 x 8*
* * 5:58:58 PM* 160 x 9*
* * 6:00:34 PM* 160 x 8*

11-06-09* V-Squat Machine in Legs
* * 4:24:10 PM* 90 x 10*
* * 4:25:58 PM* 180 x 6*
* * 4:27:38 PM* 180 x 6*
* * 4:29:38 PM* 180 x 6*
* * 4:31:16 PM* 180 x 8* Took it slow and controlled. Can do more weight

11-06-09* Leg Extension in Legs
* * 4:33:24 PM* 85 x 8*
* * 4:36:09 PM* 110 x 10*
* * 4:37:29 PM* 145 x 6*
* * 4:38:49 PM* 145 x 7*
* * 4:40:29 PM* 145 x 8* Felt good

11-06-09* Leg Curl in Legs
* * 4:42:53 PM* 65 x 10*
* * 4:44:31 PM* 110 x 8*
* * 4:46:02 PM* 110 x 8*
* * 4:47:30 PM* 110 x 8*
* * 4:49:23 PM* 110 x 8* Good weight. Last 2 reps were hard.

11-06-09* Seated Calf Press in Legs
* * 4:51:26 PM* 230 x 20*
* * 4:52:42 PM* 295 x 15*
* * 4:54:07 PM* 295 x 15*
* * 4:55:58 PM* 295 x 15* Weight felt very good

11-06-09* Hanging Leg Raises in Legs
* * 5:00:13 PM* 90 x 10*
* * 5:01:09 PM* 90 x 10*
* * 5:02:25 PM* 90 x 10*
* * 5:03:53 PM* 90 x 10*

11-06-10* Pulldowns in Chest Back
* * 5:12:13 PM* 100 x 10*
* * 5:13:35 PM* 175 x 10*
* * 5:14:37 PM* 190 x 8*
* * 5:15:56 PM* 190 x 8*
* * 5:17:54 PM* 190 x 7* Good weight. Held 7th rep for five seconds. Released extra slow

11-06-10* Back Machine Flys in Chest Back
* * 5:19:55 PM* 100 x 10*
* * 5:21:18 PM* 160 x 8*
* * 5:23:01 PM* 160 x 7*
* * 5:24:31 PM* 150 x 8*
* * 5:26:12 PM* 150 x 8* 8th was half rep. Hard to do.

11-06-10* Close Grip Back Rows in Chest Back
* * 5:28:31 PM* 75 x 10*
* * 5:29:43 PM* 135 x 8*
* * 5:31:10 PM* 135 x 8*
* * 5:32:56 PM* 135 x 8*
* * 5:34:52 PM* 135 x 8* Weight felt good and heavy.

11-06-10* Close Grip Pullups in Chest Back
* * 5:37:43 PM* 180 x 7.5*
* * 5:39:15 PM* 180 x 5*
* * 5:40:37 PM* 180 x 4*

11-06-10* Decline Barbell Bench Press in Chest Back
* * 5:42:20 PM* 45 x 10*
* * 5:44:33 PM* 135 x 10*
* * 5:46:43 PM* 155 x 8*
* * 5:48:48 PM* 155 x 8*
* * 5:51:02 PM* 155 x 7* Weight felt good. Solid movements.

11-06-10* Machine Chest Flys in Chest Back
* * 5:54:19 PM* 100 x 10*
* * 5:56:14 PM* 175 x 9*
* * 5:57:43 PM* 175 x 8*
* * 5:59:08 PM* 175 x 8*
* * 6:00:42 PM* 175 x 8* Slow concentrated reps. Weight was perfect.

11-06-10* Chest Press Machine in Chest Back
* * 6:03:47 PM* 130 x 8*
* * 6:05:39 PM* 145 x 8*
* * 6:07:15 PM* 145 x 8* Felt heavy.
* * 7:08:07 PM* 140 x 7*

11-06-10* Cable Flys in Chest Back
* * 6:14:35 PM* 50 x 8*
* * 6:16:04 PM* 50 x 8*
* * 6:18:10 PM* 40 x 8*
* * 6:19:35 PM* 40 x 8*

11-06-10* Back Extensions in Chest Back
* * 6:21:58 PM* 130 x 10*
* * 6:23:40 PM* 175 x 6*
* * 6:25:34 PM* 220 x 6*
* * 6:27:37 PM* 250 x 5* Haven't done much lower back. Testing it out. 250 feels good. Don't want to overdo it.
* * 6:29:34 PM* 250 x 5*
* * 6:32:24 PM* 250 x 5* Could have done more. Took it easy.

11-06-12* Shoulder Press* in Shoulders Triceps Biceps
* * 4:44:21 PM* 50 x 10*
* * 4:45:40 PM* 105 x 8*
* * 4:47:00 PM* 110 x 8*
* * 4:48:42 PM* 110 x 8*
* * 4:50:39 PM* 110 x 7* Good weight. Couldnt do last rep.

11-06-12* Lateral Raises in Shoulders Triceps Biceps
* * 4:52:33 PM* 15 x 10*
* * 4:54:09 PM* 20 x 8*
* * 4:55:59 PM* 20 x 8* Slightly heavy. Not as controlled.
* * 4:57:28 PM* 20 x 8* Same as last set.
* * 4:59:09 PM* 17.5 x 8* Focused on form. Hood set.

11-06-12* Overhead Dumbell Extensions in Shoulders Triceps Biceps
* * 5:01:37 PM* 50 x 10*
* * 5:03:29 PM* 75 x 10*
* * 5:05:44 PM* 75 x 10* Heavy but good form.
* * 5:07:33 PM* 75 x 10*
* * 5:09:47 PM* 75 x 8* Started feeling too heavy for 10

11-06-12* Tricep Rope Pushdowns in Shoulders Triceps Biceps
* * 5:11:40 PM* 70 x 10*
* * 5:13:53 PM* 130 x 8* Good weight. Almost feels light.
* * 5:15:10 PM* 130 x 8*
* * 5:16:42 PM* 130 x 8* Heavy now. Trouble with last rep.
* * 5:18:08 PM* 130 x 7* Couldn't do last rep

11-06-12* Tricep Extension in Shoulders Triceps Biceps
* * 5:24:27 PM* 65 x 10*
* * 5:26:19 PM* 125 x 8* A little light.
* * 5:28:21 PM* 140 x 8* I go hard in this machine. 140 felt good.
* * 5:29:53 PM* 140 x 8*
* * 5:31:51 PM* 140 x 7* Seventh was hard. Held for 5 seconds. Release slow.

11-06-12* Reverse Tricep Extension in Shoulders Triceps Biceps
* * 5:34:36 PM* 50 x 8* Tris are a bit burnt out. Want better form on these.
* * 5:36:35 PM* 45 x 8*
* * 5:38:33 PM* 45 x 8*
* * 5:40:09 PM* 45 x 8*
* * 5:42:35 PM* 35 x 10* Didn't enjoy this exercise as I normally do. Wasn't feeling that concentrated pump.

11-06-12* Biceps Curl in Shoulders Triceps Biceps
* * 5:43:52 PM* 65 x 8*
* * 5:45:37 PM* 125 x 8*
* * 5:47:23 PM* 130 x 8* Heavy. Good form.
* * 5:49:14 PM* 130 x 7* Couldn't do last rep.
* * 5:50:59 PM* 120 x 6*

11-06-12* Incline Hammer Curl in Shoulders Triceps Biceps
* * 5:53:54 PM* 27.5 x 8* Felt good and heavy.
* * 5:55:51 PM* 27.5 x 8*
* * 5:58:20 PM* 27.5 x 9*
* * 6:01:03 PM* 27.5 x 8* Weight felt good. ForeArms got really sore on the last few reps.

11-06-12* Ez Barbell Curls in Shoulders Triceps Biceps
* * 6:04:00 PM* 70 x 10* Felt kinda heavy.
* * 6:05:51 PM* 70 x 8*
* * 6:07:53 PM* 70 x 7*
* * 6:09:14 PM* 50 x 9*
* * 6:10:24 PM* 40 x 10*
* * 6:11:34 PM* 30 x 10*

11-06-12* Ez Barbell Upright Rows in Shoulders Triceps Biceps
* * 6:14:22 PM* 70 x 10*
* * 6:16:23 PM* 70 x 10*
* * 6:18:00 PM* 70 x 10*
* * 6:20:17 PM* 70 x 10* Took longer rests. Body is starting to get tired. 70 felt easy.

11-06-12* Barbell Shrugs in Shoulders Triceps Biceps
* * 6:22:20 PM* 160 x 8*
* * 6:23:43 PM* 210 x 6*
* * 6:26:08 PM* 180 x 8* Trying to find a good weight to rep ratio. Havent been doing shrugs for too long. 180 feels good.
* * 6:27:34 PM* 180 x 7* Good workout. Felt good knowing what I pushed previously. Still haven't settled in either. Altogether workout was a little lacking in pump. First time in over a month without intravol. Definetely noticed not as much vascularity while working out upper body like normal.

11-06-13* Running in Run
* * 12:57:35 PM* Distance: 3.00* Duration: 25.30* Calories: 212* Avg HR: 0*

11-06-13* V-Squat Machine in Legs
* * 1:38:32 PM* 90 x 8*
* * 1:40:15 PM* 180 x 6*
* * 1:41:57 PM* 230 x 6*
* * 1:43:57 PM* 230 x 6*
* * 1:45:55 PM* 230 x 8*

11-06-13* Leg Extension in Legs
* * 1:48:28 PM* 100 x 10*
* * 1:49:45 PM* 145 x 8*
* * 1:51:24 PM* 145 x 8*
* * 1:52:55 PM* 145 x 8*
* * 1:54:19 PM* 145 x 8* Burn city.

11-06-13* Leg Curl in Legs
* * 1:57:04 PM* 65 x 10*
* * 1:58:31 PM* 120 x 8*
* * 2:00:14 PM* 120 x 8*
* * 2:01:58 PM* 120 x 8*
* * 2:03:39 PM* 120 x 8* Last was hard. Good burn.

11-06-13* Seated Calf Press in Legs
* * 2:06:10 PM* 230 x 20*
* * 2:07:44 PM* 310 x 15*
* * 2:09:38 PM* 310 x 15*
* * 2:11:40 PM* 310 x 15* Barely got it.

11-06-13* Hanging Leg Raises in Legs
* * 2:12:59 PM* 90 x 10*
* * 2:14:22 PM* 90 x 10*
* * 2:15:51 PM* 90 x 10*
* * 2:16:58 PM* 90 x 12*

[Warwick]

So I've settled into working shoulders, bis, tri's, for day one, legs day two, chest ANC back day three. Day off, repeat. I've always gone for aesthetics, and really like where I've gotten so far. But strength increases are intriguing me more and am really excited to see what kind of gains I can get while doing the big compound movements. Really excited for htc-12!