Archive for June, 2006

Days 45 and 46

June 29, 2006

Day 45: complete rest, unfortunately I got up late too

Day 46: Got up late again

stationary bike – 25 minutes, 5 pull-up, 2 min rest, 10 pull-ups

upper body workout

supersets of DB shoulder presses and underhand grip BB rows, 3 sets of 15 reps

weight for BB rows – 60 lbs, weight for DB shoulder presses, 20, 15, 15 lbs

3 sets of 15 reps of reverse crunches

I reached failure several times on the DB should presses, stuggled a lot.

Day 43

June 27, 2006

stat bike – 25 minutes, 5 pull-up, 2 min rst, then 10 pull-ups

lower body workout:

supersets of 4 sets of 10 reps of bulgarian split squats and step-ups

weghts on split squats:30, 20, 30, 30 lbs DBs
weights on steps ups: 20 lbs DBs for all sets

3 sets of 15 reps of reverse crunches.

Very good workout – I struggled but maintained OK form throughout.

Day 37-42

June 26, 2006

Days 37-41 were complete rest days.  This was a mistake, in particular days 38-9, which were scheduled for weight workouts.  I was very tired in the morning because I ate too much junk food the night before and stayed up too late.  Not anymore.  These were also painfully counterproductive days at work and for other activities.  This experience has served as a reminder that junk food in large quantities is poison to your system, both physically and mentally.

Today: stationary bike 25 minutes, 5, 2 min rest, then 10 pull-ups

upper body workout:

3 sets of 15 repst, supersets of

narrow width push-ups (bw only) and narrow grip overhand BB bent-over rows (   lbs).

3 set of 15 reps of reverse crunches.

Day 36

June 20, 2006

st. bike – 25 minutes, 5 pull-ups, 2 min rest, 10 pull-ups

lower body workout:

5 sets of 5 reps deadlift at 130lbs

3 sets of 15 reps reverse crunches 

Days 33-35

June 19, 2006

Days 33-24: rest days, 25 mins on bike, 5 reps of pull-ups, 2 min rest, then 10 reps.

Day 35:

bike – 25 mins, 5 pull-ups, 2 min rest, 10 pull-ups

upper body workout:

supersets narrow-width push-ups with high pulls, 5 sets,

narrow-width push-ups – 10 reps, high pulls – 5 reps at 70 lbs.

3 sets of 15 reps reverse crunches

Day 32

June 16, 2006

bike – 24 min+1 min intense, 5 pull-ups, 10 pull-up, 2 min rest

lower body workout:

Front squat:  5 sets of 5 reps, 90lbs

reverse crunches: 3 sets of 15

I am finally getting used to proper form on the front squat. 

Day 31

June 16, 2006

bike 20 min, NO pull-ups

upper body workout:

superset DB shoulder press (30lbs DBs) and BB (106lbs BB) reverse grip bent-over rows, 5 sets of 5 reps, 90 secs rest.

3 sets of 15 reps, reverse crunches, 60 sec rest.

Day 30

June 16, 2006

Total rest day, no bike or pull-ups

Day 29

June 16, 2006

bike – 25 mins, 5 pull-ups, 2 min rest, 10 pull-ups

lower body workout:

superset bulgarian split squats (2 10lbs DBs) and step-up (2 10 lbs DBs), 3 sets 15 reps, 30 sec rest.

3 sets of 15 reverse crunches, 60 sec rests 

note: very good burn achieved in hamstrings and quads

Day 28

June 12, 2006

stationary bike, 25 mins, pull-ups 6, 2 min rest, then 10 (max reps).

upper body workout:

superset push-ups and narrow grip bent-over rows with 1 in rests:

for rows, 110lbs,  10 reps

for push-up: bodyweight, starting with 8 reps, then 10, 11, 12, and 13.

3 sets of 15 reverse crunches. 

I need to increase the reps on my push-ups to at least 10. I also need to increase the  

weight on bent-over row.